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jbell501



Joined: 02 Jan 2009
Posts: 25

PostPosted: Tue, 01.19.10 5:50 pm    Post subject: Track Workout -- 6:30 @ Harmon Reply with quote

I'm starting a track practice for the less athletically inclined members of FHS Darkside, and I'd thought I'd open it up to anyone else that wants to get a speed workout. I'm starting it tomorrow (Wednesday, 1/20/10) at the FHS Track at 6:30 (normal people time, not Ultimate people time). I know this kind of conflicts with pick up, but, it's the most convenient day for the younger Darkside members, and that's my target audience.

The specific day every week may change, I'll keep you guys updated.
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b_groinpull



Joined: 18 Apr 2003
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PostPosted: Tue, 01.19.10 10:26 pm    Post subject: Reply with quote

What will the workout be? - April
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JmeK



Joined: 26 Apr 2007
Posts: 84

PostPosted: Wed, 01.20.10 1:21 am    Post subject: Reply with quote

Probably "Track"
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ROCOBaller



Joined: 22 Sep 2005
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PostPosted: Wed, 01.20.10 7:26 am    Post subject: Reply with quote

oh, right

(i meant more specific - ladder, repeats, high reps w/ little rest, fast reps w/ full recovery, etc.)
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CaseyK



Joined: 18 Jan 2010
Posts: 255
Location: Fayetteville

PostPosted: Thu, 01.21.10 7:17 pm    Post subject: Reply with quote

We did calisthenics then ran 2x400, 2x300, 2x200, 2x100 at 100% w/ minute-ish rest (there were multiple vomits). Annie and I both ran and it was a great, fun workout. I'm excited for next Wednesday.

Where were you at April? (besides on the school records wall)
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RBill



Joined: 22 Nov 2004
Posts: 1572
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PostPosted: Fri, 01.22.10 7:19 am    Post subject: Reply with quote

so am i!
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RandomHero



Joined: 09 Nov 2004
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PostPosted: Fri, 01.22.10 10:36 am    Post subject: Reply with quote

CaseyK wrote:
We did calisthenics then ran 2x400, 2x300, 2x200, 2x100 at 100% w/ minute-ish rest (there were multiple vomits). Annie and I both ran and it was a great, fun workout. I'm excited for next Wednesday.

Where were you at April? (besides on the school records wall)


Nothing says "I champion mediocrity" like high school records.
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ROCOBaller



Joined: 22 Sep 2005
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PostPosted: Sun, 01.24.10 9:08 pm    Post subject: Reply with quote

I was running 7 miles. Since I'm training for the marathon, I won't be able to do workouts like that until after march.
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CaseyK



Joined: 18 Jan 2010
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Location: Fayetteville

PostPosted: Tue, 02.16.10 8:41 am    Post subject: Reply with quote

Track workout tomorrow?

Here's my weekly ERC workout email:
Quote:
Warm up
Form Drills
4x or 8x 1000m cut downs (example: 10K, 8K, 5K, mile, all out pace) w/ descending active recovery (example: 400m, 300m, 200m, 100m)
scrumtralescent down

This workout is for runners training for all distances, you just have to decided if you want to do the shorter 4K workout or run a longer 8K depending on your goals (you can also do something in between). The goal is to get faster with each 1000m while decreasing your recovery time. Believe me, it's a tough workout if done correctly.
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ROCOBaller



Joined: 22 Sep 2005
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PostPosted: Tue, 02.16.10 10:45 am    Post subject: Reply with quote

no wonder oregon has great runners, you couldn't pay me to do that work out, especially with jogging rest. barfaroni.

go casey go
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CaseyK



Joined: 18 Jan 2010
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PostPosted: Wed, 02.24.10 5:01 pm    Post subject: Reply with quote

Be there today!
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jbell501



Joined: 02 Jan 2009
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PostPosted: Wed, 02.24.10 5:57 pm    Post subject: Reply with quote

CaseyK wrote:
Be there today!


I just found out there's a girls soccer game tonight. =\ No practice, I guess. Sorry for the late notice.
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Elvin



Joined: 17 Apr 2008
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PostPosted: Thu, 02.25.10 10:06 am    Post subject: Reply with quote

jbell501 wrote:
CaseyK wrote:
Be there today!


I just found out there's a girls soccer game tonight. =\ No practice, I guess. Sorry for the late notice.


I guess I'll be there then.





















creepy quote of the week yallll
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CaseyK



Joined: 18 Jan 2010
Posts: 255
Location: Fayetteville

PostPosted: Wed, 04.07.10 8:32 am    Post subject: Reply with quote

Since pickup got shut out you should come run.

Track workout FHS @ 6:30 tonight. If there is a game on the field then we'll jog and do hill sprints. If there is no game then lets do a football workout that works on sprint speed and acceleration.

<40 yard sprints, rest, <20 yard shuttle runs, rest, build to 100 yds ladders, rest, bleacher runs, rest, 100m sprints. More details at field.

If you're interested you should come out. Track workouts aren't about being the fastest person there (Joe Bell has got that locked down). You're working on form, endurance, and turnover speed. Bring a stopwatch, cleats (run on turf), and running shoes.

I usually do workouts that are more focused on the 1 mile to 10K distance. So if anyone wants to help me w/ this football workout I'd love it.
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CaseyK



Joined: 18 Jan 2010
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Location: Fayetteville

PostPosted: Tue, 04.13.10 7:40 am    Post subject: Reply with quote

Workout for Wednesday the 14:
Meet at FHS at 6:30. We'll jog around the south end of campus to the bottom of the hill on Duncan between Physical Plant and new parking garage. Stretch out, then run 8-12x sprint repeats up the hill. Jog down slowly for recovery between reps. Indian run (jog in a line, back person sprints to front, repeat) back to FHS track.

Should take 45min-1hr. I'm down for throwing on the turf afterwards.

Call w/ Q's- 479-283-6836
Casey
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