There are 2 weeks of winter running left until the season officially starts. We are also 2 weeks away before we start to crank things up on the track a bit more. The forecast this week looks very favorable and I want us to take full advantage of the opportunity. I would like to get 2 quality efforts out of you on both Tuesday (hills) and again on Thursday (progression/tempo). Thursday's workout is at Redstone Park. I am going to stress that as many of you be there as possible this day. It's supposed to be 60 degrees and I want you to take advantage of the weather so that we can get in a great effort on the Canal. The middle and long distance runners will be doing their medium long run this day as a progression or negative split type run. Coach Cooke's 800 meter runners will be doing some kind of tempo effort.
Air Force Results
Here are results from this weekends Air Force Indoor meet including pictures and video from Saturday. We had some very solid performances at AF including Ashlee Johnson placing 5th in the 800 (2:22) and Paxton Smith taking 2nd in the 2-mile (10:26 above 7,000 ft).
Air Force Indoor Results, Pictures and Video (click to view)
League Relay Help
On Saturday, March 8th we are responsible for hosting the Continental League Meet. I am still in need of about 10 to 15 parents who can help us out this day. Jobs are all pretty simple and include helping assist our coaching staff run off an event, working a stopwatch and helping with event results. If you are willing to help will you please email me ASAP? As always I appreciate everything you do for us.
Registration and Fees for Spring Track
Registration for the spring season is due next Monday, February 17th. Please make sure you have registered and turned in your paperwork by the 17th so that you are eligible to practice the first day of track on February 24th. Here is the link to the registration page.
Fees are also due by the 24th. You will notice that this years participation fee has gone up from $150 to $200. This is because we have decided not to fundraise during the spring. Most people are burned out with fundraising this time of year so I thought it would be easier to ask an extra $50 of everyone. The extra $50 goes to help pay for 2 additional coaching stipends, uniforms, busses and equipment costs. If the extra $50 is going to cause a problem please let me know. We have a back up fund raiser option we can use if needed.
U.S. XC Championships In Boulder this Sat
This Saturday the United States Cross Country Championships are being held in Boulder. This is a very unique opportunity to see some of the best distance athletes in the country compete for a national title. Here is the info for the meet if you are interested in going.
Schedule for February 10th-17th
Mon 2/10-Vista 3:10
Aerobic Run of 30-60 mins + 6x100 + Weights
Tue 2/11-Vista 3:10
Hill workout + injury prevention
Wed 2/12-Vista 3:10
Aerobic Run of 30-60 mins + 4x150 + Weights
Thur 2/13-Redstone Park 3:20
Progression or Negative Split Run (Younger athletes are doing a 4 to 5 mile
negative split run, older athletes will do a progression run
of 6 to 10 miles)
Tempo workout for 800 meter runners
Fri 2/14-No School, Run on your own or call a teammate
Aerobic Run of 30 to 60 mins
Sat 2/15-Long Run on your own, or call a teammate
up to 60 mins, 70-75 mins, or 80-85 mins
If you have not run an hour yet this winter add 5 mins to your longest run since
Sun 2/16-Run on your own, call a teammate, or REST
30 to 60 mins easy
Mon 2/17-No School, Run on your own or call a teammate.
Aerobic Run of 30 to 60 mins + 6 x 100