this week's practices

Week of Monday, January 14, 2013

This week’s workouts are below.  Sprinters – you should always have your spikes just in case.  Pole Vaulters – you are to come to all practices and not just days you pole vault.  You have to go with either sprinters or distance (whichever group you are) unless otherwise noted.

Reminder to all: there is a $5 fee for each athlete for each time you go to Geneva.  This includes the pole vaulters for their earlier visit too. 

Monday – Jan 14…29° and clear

Throwers – footwork and weight room done by 4:15

Sprinters – inside…stairwell, plyos – done by 4:30

Distance – practice…possible tempo run

Pole vault – with sprinters

Tuesday – Jan 15…30° and clear

Throwers – throw with Coach Kieser done by 4:15

Sprinters – weight room – done by 4:10

Distance – practice…mileage

Pole vault – with sprinters

Wednesday – Jan 16…40° and clear

Throwers – weight room done by 4:00

Sprinters – repeats on track…done by 4:30

Distance – on own

Pole vault – going to Geneva/Spire                                                                                                  

Thursday – Jan 17…30° and some snow (12:20 dismissal)

Throwers – on own

Sprinters – on own

Distance – pre-meet run as a group after dismissal.

Pole vault - on own

Friday – Jan 18…37° and clear (12:20 dismissal)

Meet at Spire…bus leaves at 3:15.  Expected return time between 11-11:30pm.  For directions to the facility see www.spireinstitute.org

Distance bring clothes to warm-up and warm-down outside

Sat and Sun – on your own!!!