Saturday's practice will be at 9 AM. The rain is predicted to stop by 9 AM. Practice will be held unless it is raining hard or lightning. I look forward to seeing you at 9 AM. Coach Eden
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Friday, December 28, 2007
Sunday, December 23, 2007
Training this week 12/24/07 to 12/29/07
We'll have practices at 2 PM on Wednesday, Thursday, and Friday, and will practice at 9 AM on Saturday. I recommend that on the 24th do a 20 to 25 minute tempo run if you can, or at least a 30 to 40 minute run. If you can run on the 25th, do so - a 30 to 40 minute run would be fine and do core on either Monday or Tuesday and stretch after each run.
Wednesday 12/26/07 2 PM to 4 PM - Drills, core, speed ladder, 1 mile warmup on the field loop, 6 x 800 meters at tempo pace with a 1 minute rest, 1 mile warmdown, stretch.
Thursday 12/27/07 2 PM to 4 PM - Drills, jog to Truman Pkwy, 4 x the entire hill with a jog down the hill recovery, jog back to the track, stretch.
Friday 12/28/07 2 PM to 4 PM - Drills, core, speed ladder, 40 minute run, stretch, jump rope.
Saturday 12/29/07 9 AM to 10:30 PM - Drills, 1 mile warmup on the field loop, 3 x 300 at slightly faster than mile pace starting a 300 every 4 minutes, 3 x 200 meters cutdown starting a new 200 every 4 minutes, 1 mile warmdown, stretch.
Call Coach Eden for any questions, 410-266-9304 home and 410-703-9456 cell. Happy Holidays!
Wednesday 12/26/07 2 PM to 4 PM - Drills, core, speed ladder, 1 mile warmup on the field loop, 6 x 800 meters at tempo pace with a 1 minute rest, 1 mile warmdown, stretch.
Thursday 12/27/07 2 PM to 4 PM - Drills, jog to Truman Pkwy, 4 x the entire hill with a jog down the hill recovery, jog back to the track, stretch.
Friday 12/28/07 2 PM to 4 PM - Drills, core, speed ladder, 40 minute run, stretch, jump rope.
Saturday 12/29/07 9 AM to 10:30 PM - Drills, 1 mile warmup on the field loop, 3 x 300 at slightly faster than mile pace starting a 300 every 4 minutes, 3 x 200 meters cutdown starting a new 200 every 4 minutes, 1 mile warmdown, stretch.
Call Coach Eden for any questions, 410-266-9304 home and 410-703-9456 cell. Happy Holidays!
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Monday, December 17, 2007
Training Schedule Error
As several of you have noted, I incorrectly put the meet this week on Wednesday the 19th when it is actually on Thursday the 20th. Everyone will run the repeat 300 meter workout tomorrow, and Wednesday will be an easy day for everyone. On Friday the runners who raced on Thursday will only have to run 4 x 200 yards on the hill at Truman Pkwy.
On Wednesday we will have a biomechanical evaluation of our athletes by 3 physical therapists. Brenda Shaeffer of Advantage Physical Therapy has organized this. She did this for the lacrosse team in the past and they found it very helpful. A total of 6 different measurements will be performed on each athlete. This is a brief evaluation to look for potential flexibility and joint orientation problems. There are common problems that may be helped by stretching or strengthening exercises, and frequently these are prevalent enough for the whole team to work on them together. This is painless, the results will be confidential, and there's no cost to the athletes. This will take place in the auditorium from 3 PM to the end of practice, and we'll have half the team go in at a time while the other half does their workout. I greatly appreciate Brenda Shaeffer helping us in this way. Coach Eden
On Wednesday we will have a biomechanical evaluation of our athletes by 3 physical therapists. Brenda Shaeffer of Advantage Physical Therapy has organized this. She did this for the lacrosse team in the past and they found it very helpful. A total of 6 different measurements will be performed on each athlete. This is a brief evaluation to look for potential flexibility and joint orientation problems. There are common problems that may be helped by stretching or strengthening exercises, and frequently these are prevalent enough for the whole team to work on them together. This is painless, the results will be confidential, and there's no cost to the athletes. This will take place in the auditorium from 3 PM to the end of practice, and we'll have half the team go in at a time while the other half does their workout. I greatly appreciate Brenda Shaeffer helping us in this way. Coach Eden
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Sunday, December 16, 2007
Annapolis Team Night at Gotta Run
Gotta Run (on Main Street opposite Chick 'n Ruth's Deli) will welcome any Annapolis Track and Field athlete starting at 6 PM on Tuesday 12/18 and will give a 15% discount on any purchases. This is a good opportunity to get their help in fitting your shoes and to buy anything else you need at the store. No one is required to attend this, it's just if you wish to go. Any questions, call Coach Eden 410-266-9304 home or 410-703-9456 cell.
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Training this week 12/17/07 to 12/22/07
This week we have a meet at the Armory in Baltimore on Wednesday. The athletes who raced in New York will not run in the meet on Wednesday, but everyone else should plan to race on Wednesday.
Monday 12/17/07 3:15 PM to 4:45 PM - Drills, 1 mile warmup on the field loop, experienced runners - 5 x 1200 meters ( 3/4 mile) on the field loop with a 1 minute rest, new runners - 4 x 1200 meters ( 3/4 mile) on the field loop with a 1 minute rest, 1 mile warmdown, stretch. Target times will be provided.
Tuesday 12/18/07 3:15 PM to 4:45 PM - Drills, core, speed ladder, Wednesday racers - 30 minute (new runners) to 40 minute( experienced runners) easy run, others - 1 mile warmup on the field loop, 6 x 300 meters cutdown, 1 mile warmdown, jump rope, stretch.
Wednesday 12/19/07 Meet at the Armory in Baltimore - athletes not in the meet should run a 40 minute recovery run and stretch ( no study hall necessary as the rest of the team is at a meet).
Thursday 12/20/07 3:15 PM to 4:45 PM - Drills, core, Wednesday racers - 40 minute recovery run, others - 1/2 mile warmup, 4 mile tempo run as a cutdown (target times will be provided), 1/2 mile warmdown, jump rope, stretch.
Friday 12/21/07 2:15 PM to 4 PM Drills, jog to Truman Pkwy, 6 x 200 yard runs cutdown, jog back to track, stretch.
Saturday 12/22/07 9 AM to 10:45 AM Core, long run, stretch, eat/drink.
Any questions, call Coach Eden at 410-266-9304 home or 410-703-9456 cell.
Monday 12/17/07 3:15 PM to 4:45 PM - Drills, 1 mile warmup on the field loop, experienced runners - 5 x 1200 meters ( 3/4 mile) on the field loop with a 1 minute rest, new runners - 4 x 1200 meters ( 3/4 mile) on the field loop with a 1 minute rest, 1 mile warmdown, stretch. Target times will be provided.
Tuesday 12/18/07 3:15 PM to 4:45 PM - Drills, core, speed ladder, Wednesday racers - 30 minute (new runners) to 40 minute( experienced runners) easy run, others - 1 mile warmup on the field loop, 6 x 300 meters cutdown, 1 mile warmdown, jump rope, stretch.
Wednesday 12/19/07 Meet at the Armory in Baltimore - athletes not in the meet should run a 40 minute recovery run and stretch ( no study hall necessary as the rest of the team is at a meet).
Thursday 12/20/07 3:15 PM to 4:45 PM - Drills, core, Wednesday racers - 40 minute recovery run, others - 1/2 mile warmup, 4 mile tempo run as a cutdown (target times will be provided), 1/2 mile warmdown, jump rope, stretch.
Friday 12/21/07 2:15 PM to 4 PM Drills, jog to Truman Pkwy, 6 x 200 yard runs cutdown, jog back to track, stretch.
Saturday 12/22/07 9 AM to 10:45 AM Core, long run, stretch, eat/drink.
Any questions, call Coach Eden at 410-266-9304 home or 410-703-9456 cell.
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Thursday, December 13, 2007
Indoor Track Schedule
The schedule for the indoor track season is attached. Coach Eden
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Sunday, December 9, 2007
Training this week
This week we have a makeup meet on Monday and a meet for a few runners on Saturday.
Congratulations to those who ran this weekend for their efforts - the performances were good for this early in the season.
Monday 12/10/07 Meet at PG Center or practice from 3:15 PM to 4:45 PM - Drills, 1 mile warmup on the field loop, 25 minute tempo run on the track or field, in cutdown fashion, 1 mile warmdown, stretch.
Tuesday 12/11/07 3:15 PM to 4:45 PM Drills, core, speed ladder, Monday racers - 40 minute recovery run, those who did not race Monday will run to Truman Pkwy, run 6 X 200 yards with a walk/jog recovery, run back to the track, do jump rope, stretch.
Wednesday 12/12/07 3:15 PM to 4:45 PM Drills, 1 mile warmup on the field loop, experienced runners - 4 x 1 mile cruise intervals with a 1 minute rest, new runners - 3 x 1 mile cruise intervals with a 1 minute rest, stretch.
Thursday 12/13/07 3:15 PM to 4:45 PM Drills, core, speed ladder, Saturday (last Saturday and this coming Saturday) racers - 40 minute recovery run, Monday racers - run to Truman Parkway, run 6 x 200 yards with a walk/jog recovery, run back to the track, all do jump rope, stretch.
Friday 12/14/07 2:15 PM to 3:45 PM Drills, this Saturday racers - 30 minutes easy, Monday racers - 40 minute recovery run, last Saturday racers -1 mile warmup, 5 x 400 meters in cutdown fashion, starting at 2 mile pace and ending at mile pace, 1 mile warmdown, stretch.
Saturday 12/15/07 Meet in NYC. All others should do a long run sometime over the weekend on their own, or get together with a teammate for a long run.
For those who can, try to do a morning run once or even twice during the week, preferably not on recovery days. Questions, call Coach Eden 410-266-9304 home or 410-703-9456 cell.
Congratulations to those who ran this weekend for their efforts - the performances were good for this early in the season.
Monday 12/10/07 Meet at PG Center or practice from 3:15 PM to 4:45 PM - Drills, 1 mile warmup on the field loop, 25 minute tempo run on the track or field, in cutdown fashion, 1 mile warmdown, stretch.
Tuesday 12/11/07 3:15 PM to 4:45 PM Drills, core, speed ladder, Monday racers - 40 minute recovery run, those who did not race Monday will run to Truman Pkwy, run 6 X 200 yards with a walk/jog recovery, run back to the track, do jump rope, stretch.
Wednesday 12/12/07 3:15 PM to 4:45 PM Drills, 1 mile warmup on the field loop, experienced runners - 4 x 1 mile cruise intervals with a 1 minute rest, new runners - 3 x 1 mile cruise intervals with a 1 minute rest, stretch.
Thursday 12/13/07 3:15 PM to 4:45 PM Drills, core, speed ladder, Saturday (last Saturday and this coming Saturday) racers - 40 minute recovery run, Monday racers - run to Truman Parkway, run 6 x 200 yards with a walk/jog recovery, run back to the track, all do jump rope, stretch.
Friday 12/14/07 2:15 PM to 3:45 PM Drills, this Saturday racers - 30 minutes easy, Monday racers - 40 minute recovery run, last Saturday racers -1 mile warmup, 5 x 400 meters in cutdown fashion, starting at 2 mile pace and ending at mile pace, 1 mile warmdown, stretch.
Saturday 12/15/07 Meet in NYC. All others should do a long run sometime over the weekend on their own, or get together with a teammate for a long run.
For those who can, try to do a morning run once or even twice during the week, preferably not on recovery days. Questions, call Coach Eden 410-266-9304 home or 410-703-9456 cell.
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Meet tomorrow
There's a makeup meet at the PG Sports and Learning Center tomorrow, to make up for the canceled meet last week. If you did not race on Saturday and are not going to the New York meet on December 15th ( those who are going already know about it), you should go to the meet on Monday. The bus will leave the basketball gym end of the school at 2:30 PM. Mary and Kathryn Howser and Coach Brown will be in charge of who runs which event. I recommend that everyone run 2 races - talk with the people listed above about which races to run and when to warmup. If you are not going to the meet, use the library as a study hall until 3 PM and then meet Coach Ford at the track for the workout I'll email out in a little while. Coach Eden
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Thursday, December 6, 2007
Training today
If we have practice today, I'll see you there. If practice is canceled today, run on a treadmill if you have access to one or cross train on a bike or elliptical or rowing machine or anything you can access. Do a 30 to 40 minute workout, trying an increased speed or resistance for up to 1 minute at a time up to 6 times during the workout. If you have no access, get ahead on your schoolwork. Coach Eden
Monday, December 3, 2007
Thank you!
Thank you all so much for the kind card and gift certificate - I can't wait to use it :) I thoroughly enjoyed coaching each and everyone of you and will miss being a part of the panther family! Looking forward to see you guys on the track and wish you guys the best of luck with the upcoming season!
Amanda
Amanda
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Sunday, December 2, 2007
Re: Training this week.
Don't forget that the sports banquet is tomorrow, Dec. 3 at 7:00.
-Kathryn
Sent: Sunday, December 02, 2007 9:00 PMSubject: Training this week.This week we'll run most of the runners in the meet at the PG Center on Wednesday. Several runners will be running in meets on the next two Saturdays. No one will be running in more than 1 of these 3 meets. We'll discuss who will run in which meet at practice on Tuesday, as well as designating who will run which races on Wednesday.
Monday 12/3/07 3:15 PM to 5 PM Drills, Stephen Guth/ Nathan Bickell/ Christian Smooth/ Camilla Henriksen/ Casey O'Brien - 1 mile warmup on the field loop, 5 x 600 meters and 3 x 800 meters with a 1 minute rest at cruise interval pace, 1 mile warmdown, stretch. Everyone else - 1/2 mile (new runners) to 1 mile (experienced runners) warmup, 5 x 600 meters with a 1 minute rest at cruise interval pace, 1/2 to 1 mile warmdown, stretch.
Tuesday 12/4/07 3:15 PM to 5 PM Drills, core, speed ladder, Stephen Guth/ Nathan Bickell/ Christian Smooth/ Casey O'Brien/ Camilla Henriksen - 1 mile warmup on the field loop, 4 x 400 meters starting every 5 minutes - this is a cutdown workout starting at 2 mile pace and finishing at mile pace, 1 mile warmdown, jump rope, stretch. Everyone else - 30 minute easy run, jump rope, stretch.
Wednesday 12/5/07 3:15 PM to 5 PM Stephen Guth/ Nathan Bickell - Movement prep, 1 mile warmup on the field loop, 3 mile tempo run in cutdown style on the field loop, start around 6:30 mile pace and finish around 6:10 pace, 1 mile warmdown, stretch. Christian Smooth/ Camilla Henriksen/ Casey O'Brien - Movement prep, jog to the Truman Parkway hill, run the full length of the hill from the 400 yard mark to the intersection at the top of the hill four times at about 80 seconds for the first 400 yards for Christian and about 95 to 100 seconds for the first 400 yards for Casey and Camilla, recovery is a slow jog down the hill (not a walk), jog back to the track for recovery, stretch. Everyone else - track meet.
Thursday 12/6/07 3:15 PM to 5 PM Drills, core, speed ladder, everyone who raced Wednesday and Christian/ Camilla/ Casey - 40 minute recovery run, stretch. Stephen Guth/ Nathan Bickell - 1 mile warmup on the field loop, 6 x S curve with a walking recovery down the hill, 1.5 mile warmdown, stretch.
Friday 12/7/07 2:15 PM to 4 PM Drills, Stephen Guth/ Nathan Bickell - 30 minute easy run, stretch. Everyone else - 2.5 mile (new runners) to 3.5 (experienced runners) tempo run on the field loop in cutdown fashion - target times will be given, 1/2 mile (new runners) to 1 mile warmdown, stretch.
Saturday 12/8/07 9 AM to 10:45 AM Movement prep, core, long run, stretch. Drinks/ energy bars. Stephen Guth/ Nathan Bickell - race.
Sunday 12/9/07 I recommend that Stephen and Nathan do an easy 40 minute recovery run on their own.
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Training this week.
This week we'll run most of the runners in the meet at the PG Center on Wednesday. Several runners will be running in meets on the next two Saturdays. No one will be running in more than 1 of these 3 meets. We'll discuss who will run in which meet at practice on Tuesday, as well as designating who will run which races on Wednesday.
Monday 12/3/07 3:15 PM to 5 PM Drills, Stephen Guth/ Nathan Bickell/ Christian Smooth/ Camilla Henriksen/ Casey O'Brien - 1 mile warmup on the field loop, 5 x 600 meters and 3 x 800 meters with a 1 minute rest at cruise interval pace, 1 mile warmdown, stretch. Everyone else - 1/2 mile (new runners) to 1 mile (experienced runners) warmup, 5 x 600 meters with a 1 minute rest at cruise interval pace, 1/2 to 1 mile warmdown, stretch.
Tuesday 12/4/07 3:15 PM to 5 PM Drills, core, speed ladder, Stephen Guth/ Nathan Bickell/ Christian Smooth/ Casey O'Brien/ Camilla Henriksen - 1 mile warmup on the field loop, 4 x 400 meters starting every 5 minutes - this is a cutdown workout starting at 2 mile pace and finishing at mile pace, 1 mile warmdown, jump rope, stretch. Everyone else - 30 minute easy run, jump rope, stretch.
Wednesday 12/5/07 3:15 PM to 5 PM Stephen Guth/ Nathan Bickell - Movement prep, 1 mile warmup on the field loop, 3 mile tempo run in cutdown style on the field loop, start around 6:30 mile pace and finish around 6:10 pace, 1 mile warmdown, stretch. Christian Smooth/ Camilla Henriksen/ Casey O'Brien - Movement prep, jog to the Truman Parkway hill, run the full length of the hill from the 400 yard mark to the intersection at the top of the hill four times at about 80 seconds for the first 400 yards for Christian and about 95 to 100 seconds for the first 400 yards for Casey and Camilla, recovery is a slow jog down the hill (not a walk), jog back to the track for recovery, stretch. Everyone else - track meet.
Thursday 12/6/07 3:15 PM to 5 PM Drills, core, speed ladder, everyone who raced Wednesday and Christian/ Camilla/ Casey - 40 minute recovery run, stretch. Stephen Guth/ Nathan Bickell - 1 mile warmup on the field loop, 6 x S curve with a walking recovery down the hill, 1.5 mile warmdown, stretch.
Friday 12/7/07 2:15 PM to 4 PM Drills, Stephen Guth/ Nathan Bickell - 30 minute easy run, stretch. Everyone else - 2.5 mile (new runners) to 3.5 (experienced runners) tempo run on the field loop in cutdown fashion - target times will be given, 1/2 mile (new runners) to 1 mile warmdown, stretch.
Saturday 12/8/07 9 AM to 10:45 AM Movement prep, core, long run, stretch. Drinks/ energy bars. Stephen Guth/ Nathan Bickell - race.
Sunday 12/9/07 I recommend that Stephen and Nathan do an easy 40 minute recovery run on their own.
Monday 12/3/07 3:15 PM to 5 PM Drills, Stephen Guth/ Nathan Bickell/ Christian Smooth/ Camilla Henriksen/ Casey O'Brien - 1 mile warmup on the field loop, 5 x 600 meters and 3 x 800 meters with a 1 minute rest at cruise interval pace, 1 mile warmdown, stretch. Everyone else - 1/2 mile (new runners) to 1 mile (experienced runners) warmup, 5 x 600 meters with a 1 minute rest at cruise interval pace, 1/2 to 1 mile warmdown, stretch.
Tuesday 12/4/07 3:15 PM to 5 PM Drills, core, speed ladder, Stephen Guth/ Nathan Bickell/ Christian Smooth/ Casey O'Brien/ Camilla Henriksen - 1 mile warmup on the field loop, 4 x 400 meters starting every 5 minutes - this is a cutdown workout starting at 2 mile pace and finishing at mile pace, 1 mile warmdown, jump rope, stretch. Everyone else - 30 minute easy run, jump rope, stretch.
Wednesday 12/5/07 3:15 PM to 5 PM Stephen Guth/ Nathan Bickell - Movement prep, 1 mile warmup on the field loop, 3 mile tempo run in cutdown style on the field loop, start around 6:30 mile pace and finish around 6:10 pace, 1 mile warmdown, stretch. Christian Smooth/ Camilla Henriksen/ Casey O'Brien - Movement prep, jog to the Truman Parkway hill, run the full length of the hill from the 400 yard mark to the intersection at the top of the hill four times at about 80 seconds for the first 400 yards for Christian and about 95 to 100 seconds for the first 400 yards for Casey and Camilla, recovery is a slow jog down the hill (not a walk), jog back to the track for recovery, stretch. Everyone else - track meet.
Thursday 12/6/07 3:15 PM to 5 PM Drills, core, speed ladder, everyone who raced Wednesday and Christian/ Camilla/ Casey - 40 minute recovery run, stretch. Stephen Guth/ Nathan Bickell - 1 mile warmup on the field loop, 6 x S curve with a walking recovery down the hill, 1.5 mile warmdown, stretch.
Friday 12/7/07 2:15 PM to 4 PM Drills, Stephen Guth/ Nathan Bickell - 30 minute easy run, stretch. Everyone else - 2.5 mile (new runners) to 3.5 (experienced runners) tempo run on the field loop in cutdown fashion - target times will be given, 1/2 mile (new runners) to 1 mile warmdown, stretch.
Saturday 12/8/07 9 AM to 10:45 AM Movement prep, core, long run, stretch. Drinks/ energy bars. Stephen Guth/ Nathan Bickell - race.
Sunday 12/9/07 I recommend that Stephen and Nathan do an easy 40 minute recovery run on their own.
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