This week we'll have practices at 2:30 PM on Monday, Tuesday, Wednesday, and Friday but no practices on Thursday or Saturday. Those athletes who will be out of town should try to run workouts similar to the ones scheduled, or at least run from 15 to 40 minutes on 5 of the 7 days of the week - depending on your conditioning level. New runners should run for 15 minutes, experienced runners should go for 40 minutes. For experienced runners, this is a great week to try out double workouts, with a morning run of 30 minutes and afternoon workouts as scheduled - see the workout schedule for days you should try this.
We have a number of new runners, whose workouts will be shorter and less intense than those of the experienced runners. The schedule will list workouts for the Blue Team, which will be the experienced runners, and the Maroon Team, which will be new runners.
We do core exercises and stretching in which it is helpful to have a towel. I don't have enough towels for the entire team, so please bring a towel which we will store in bins under the stadium. You can take your towel home for washing as you see fit.
Monday 11/19/07 2:30 PM to 4 PM Drills, core, Blue Team - 50 minute progression run - first 5 minutes easy, next 20 minutes medium effort, next 15 minutes comfortably hard, last 10 minutes medium effort as a warmdown, after the run we'll do jump rope and stretch. Maroon Team - 15 to 20 minute run, jump rope and stretch.
Tuesday 11/20/07 AM - on your own - Blue Team - 30 to 40 minute run -easy to medium effort. 2:30 PM to 4 PM Drills, jog through New Trail to the hill on Truman Pkwy, Blue Team - 6 x 200 meters with easy jog back to the start, Maroon Team - 3 x 200 meters with 200 meter walk back to the start, jog back to AHS, stretch.
Wednesday 11/21/07 2:30 PM to 4 PM Drills, core, speed ladder, Blue Team - 50 minute progression run as described for Monday, stretch. Maroon Team - 15 to 20 minute run, stretch.
Thursday 11/22/07 Happy Thanksgiving ! Sleep late and run (Blue Team for 40 minutes, Maroon Team for 20 minutes) before the big meal - if you run you'll feel better and enjoy the meal more.
Friday 11/23/07 AM - on your own - Blue Team - 30 to 40 minute run - easy to medium effort. 2:30 PM to 4 PM Drills, core, Blue Team - 1 mile warmup on the field loop, 6 x 400 meters working from 2 mile race pace down to 1 mile race pace, starting a 400 every 5 minutes, 1 mile warmdown. Maroon Team - 800 meter warmup, 3 x 400 meters at a moderate effort, starting a 400 every 5 minutes, 800 meters warmdown, walk on track until Blue Team finishes their workout. Everyone will stretch together.
Saturday 11/24/07 No official practice. I recommend you get in a long run sometime during the weekend. This should be 20 to 25 minutes for the Maroon Team and 60 to 75 minutes for the Blue Team. Do core, 45 seconds per position, once during the weekend.
Any questions, call Coach Eden at 410-266-9304 home or 410-703-9456 cell.
We have a number of new runners, whose workouts will be shorter and less intense than those of the experienced runners. The schedule will list workouts for the Blue Team, which will be the experienced runners, and the Maroon Team, which will be new runners.
We do core exercises and stretching in which it is helpful to have a towel. I don't have enough towels for the entire team, so please bring a towel which we will store in bins under the stadium. You can take your towel home for washing as you see fit.
Monday 11/19/07 2:30 PM to 4 PM Drills, core, Blue Team - 50 minute progression run - first 5 minutes easy, next 20 minutes medium effort, next 15 minutes comfortably hard, last 10 minutes medium effort as a warmdown, after the run we'll do jump rope and stretch. Maroon Team - 15 to 20 minute run, jump rope and stretch.
Tuesday 11/20/07 AM - on your own - Blue Team - 30 to 40 minute run -easy to medium effort. 2:30 PM to 4 PM Drills, jog through New Trail to the hill on Truman Pkwy, Blue Team - 6 x 200 meters with easy jog back to the start, Maroon Team - 3 x 200 meters with 200 meter walk back to the start, jog back to AHS, stretch.
Wednesday 11/21/07 2:30 PM to 4 PM Drills, core, speed ladder, Blue Team - 50 minute progression run as described for Monday, stretch. Maroon Team - 15 to 20 minute run, stretch.
Thursday 11/22/07 Happy Thanksgiving ! Sleep late and run (Blue Team for 40 minutes, Maroon Team for 20 minutes) before the big meal - if you run you'll feel better and enjoy the meal more.
Friday 11/23/07 AM - on your own - Blue Team - 30 to 40 minute run - easy to medium effort. 2:30 PM to 4 PM Drills, core, Blue Team - 1 mile warmup on the field loop, 6 x 400 meters working from 2 mile race pace down to 1 mile race pace, starting a 400 every 5 minutes, 1 mile warmdown. Maroon Team - 800 meter warmup, 3 x 400 meters at a moderate effort, starting a 400 every 5 minutes, 800 meters warmdown, walk on track until Blue Team finishes their workout. Everyone will stretch together.
Saturday 11/24/07 No official practice. I recommend you get in a long run sometime during the weekend. This should be 20 to 25 minutes for the Maroon Team and 60 to 75 minutes for the Blue Team. Do core, 45 seconds per position, once during the weekend.
Any questions, call Coach Eden at 410-266-9304 home or 410-703-9456 cell.
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