Ashlee Johnson runs 2:24 at 7,000 ft in the 800 at this weekends Air Force Invitational.
Last Week: The Good w/ the Bad
Let me start with the good. Last week there was a lot to be excited about, especially the hill workout on Tuesday. That was the best we have looked this winter, and every single person that did that workout worked their butts off. The other thing to be excited about is the underclassmen, especially the freshman. The coaching staff has seen some major improvements out of our young kids this off season due to their effort and consistency. This is going to pay off with some big performances this year, and I expect to see more 9th grade boys and girls under 5:00 mins and 6:00 mins for the mile this season that we have had in the past.
Now for the not so good. On Thursday we had a great negative split run for those that were there. The entire workout took 50 mins and for the athletes that were there they were a very quality 50 mins. Unfortunately we were not much of a TEAM that day. It was the first day of a long weekend, a little cold, there was snow, and 100 different other excuses we could probably make for those that didn't show up. On Thursday, OTHER TEAMS moved ahead of us. The coaches never hide the fact that we work hard because we believe that hard work, consistency and commitment to each other is what will help us reach our full potential. This week, we need to recommit ourselves and catch back up to OTHER TEAMS.
In the middle of the week their is snow is in the forecast. I hoping for poor conditions this week, especially on Thursday when we do our hardest effort. I want to see who is tough enough to handle the weather, handle adversity, and handle things when conditions are not perfect. This week lets be more of a TEAM.
Spring Track Registration
If you have not registered online yet for track please do so in the next few days. This includes dropping your medical release forms off at the athletic office. If you have not done these 2 things you will not be able to be at practice next Monday. Here is the registration link again:
http://track.mountainvistaonline.org/reg/info.php?sid=900
Track Website
I will continue to post info on the blog each week during the track season, but will be utilizing a new website for track. Here is the link to the track and field website:
http://track.mountainvistaonline.org/
Scrimmage vs Dakota Ridge and Smoky Hill
Our first meet is scheduled a week from Saturday on March 2nd against Smoky Hill and Dakota Ridge. This will be a short meet and only last approximately 2 hours. Everyone who is training with the distance team this spring will be competing in both the 1600 and the 4x400. The meet will run from 10 a.m. until about noon.
Going the Extra Mile
For our Jrs and Srs that are running a little extra right now I suggest 1 to 2 additional runs a week of 4 to 5 miles. These can be done in the morning before school, during an off period, or on Sundays. You can also add some additional miles on to your runs if this is an easier way for you to go the extra mile. Keep the pace easy and use these runs as recovery.
Schedule for February 18th-24th
Mon-No School, run on your own or w/ a teammate
Tue-MVHS 3:10
Short Hill workout and Weights
Wed-MVHS 3:10
Recovery run, strides, and core
Thur-MVHS 3:10
Track workout (tempo effort). This will be our best effort of the week.
Weights
Fri-Redstone Park 3:15
Long Run and strides
Sat-Run on your own or w/ a teammate
Sun-Optional Run
Let me start with the good. Last week there was a lot to be excited about, especially the hill workout on Tuesday. That was the best we have looked this winter, and every single person that did that workout worked their butts off. The other thing to be excited about is the underclassmen, especially the freshman. The coaching staff has seen some major improvements out of our young kids this off season due to their effort and consistency. This is going to pay off with some big performances this year, and I expect to see more 9th grade boys and girls under 5:00 mins and 6:00 mins for the mile this season that we have had in the past.
Now for the not so good. On Thursday we had a great negative split run for those that were there. The entire workout took 50 mins and for the athletes that were there they were a very quality 50 mins. Unfortunately we were not much of a TEAM that day. It was the first day of a long weekend, a little cold, there was snow, and 100 different other excuses we could probably make for those that didn't show up. On Thursday, OTHER TEAMS moved ahead of us. The coaches never hide the fact that we work hard because we believe that hard work, consistency and commitment to each other is what will help us reach our full potential. This week, we need to recommit ourselves and catch back up to OTHER TEAMS.
In the middle of the week their is snow is in the forecast. I hoping for poor conditions this week, especially on Thursday when we do our hardest effort. I want to see who is tough enough to handle the weather, handle adversity, and handle things when conditions are not perfect. This week lets be more of a TEAM.
Spring Track Registration
If you have not registered online yet for track please do so in the next few days. This includes dropping your medical release forms off at the athletic office. If you have not done these 2 things you will not be able to be at practice next Monday. Here is the registration link again:
http://track.mountainvistaonline.org/reg/info.php?sid=900
Track Website
I will continue to post info on the blog each week during the track season, but will be utilizing a new website for track. Here is the link to the track and field website:
http://track.mountainvistaonline.org/
Scrimmage vs Dakota Ridge and Smoky Hill
Our first meet is scheduled a week from Saturday on March 2nd against Smoky Hill and Dakota Ridge. This will be a short meet and only last approximately 2 hours. Everyone who is training with the distance team this spring will be competing in both the 1600 and the 4x400. The meet will run from 10 a.m. until about noon.
Going the Extra Mile
For our Jrs and Srs that are running a little extra right now I suggest 1 to 2 additional runs a week of 4 to 5 miles. These can be done in the morning before school, during an off period, or on Sundays. You can also add some additional miles on to your runs if this is an easier way for you to go the extra mile. Keep the pace easy and use these runs as recovery.
Schedule for February 18th-24th
Mon-No School, run on your own or w/ a teammate
Tue-MVHS 3:10
Short Hill workout and Weights
Wed-MVHS 3:10
Recovery run, strides, and core
Thur-MVHS 3:10
Track workout (tempo effort). This will be our best effort of the week.
Weights
Fri-Redstone Park 3:15
Long Run and strides
Sat-Run on your own or w/ a teammate
Sun-Optional Run
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