Practices week of January 9

Indoor Track and Field
Week of January 9, 2012

Due to final exams this week, I am asking you make yourself available for sure on Tuesday until 4:30, however we will also have Monday available for practice if you can attend. The weather is going to be great, and if you can get an hour of work in its better than nothing. If you have a lot of extra work to get done for classes and need to go home then do it, but if you have an hour then use it wisely on your fitness.

You will need spikes this week! We have some implements but you want 1/4” pyramid for indoors.

Monday, Jan 9 (Mostly Sunny 44°) – optional/encouraged practice. Done by 4:30.
Sprinters – short wup, jog 10 min on track, stretch, lift
MD/Distance – get mileage (Mastick if you like), abs, stretch
Throwers – abs, weight room
*PV – do the short wup with sprinters, then take poles and high box to sand pit. 20 min of drills then lift.

Tuesday, Jan 10 (sunny 45°) – “official practice” Done by 4:45
Sprinters – long wup, from blocks in spikes/2 x 40, 2 x 30, 2 x 20, abs, lift
MD/Distance – jog to East Coast and do short hills on bike path with walk recovery. Jog back, stretch
Throwers – with coach Garlock

Wed, Jan 11 (few showers 46°) – optional workout on your own

Thursday, Jan 12 (few showers 43°) – optional workout on your own

Friday, Jan 13 (cloudy, wind 28°) – team bus to Geneva at 1:45 from SJA. Eat a smart meal after your 2nd final! We have to use our time there efficiently, don’t dilly dally!
PVers will cut workout short to go to PV pits (remember to bring poles!)
HJers will cut workout short to go to HJ pits (remember Dolly!)
Sprinters – full wup, 300m time trial in spikes, relay 100s at 8/10. Hurdlers hurdle first then do 300 after.
MD/Distance – wup, MD 600m time trial, D 1000m time trial
Throwers – go to shot put first – 5 glides/no shot, 5 front throws, 5 glides/with shot, 5 PP throws. Go to weight throw ring – 5 front throws, 100 crunches, 5 front throws, 100 crunches, 5 front throws.

Saturday, Jan 14 (mostly cloudy 29°) – no practice…stay fit!

Sunday, Jan 15 (few snow showers 26°) – no practice…stay fit!