3 mile tempo
Braden Joe -5:45 pace
D. Perry – 6:30
April 15
2 laps
1000 @ interval pace Jog lap
800 @ interval pace Jog lap
400 @ interval pace Jog lap
4 x 200 @ interval pace 1 min rest
woodlawn cool down
___________
Kyle Collins
200 – 32
400 – 68
800 – 2:10 (32/64/136)
1000 -2:55 (35/110/145/220)
Braden Tankersley –
200 – 35
400 – 70
800 -2:25 (36/112/148)
1000 -3:20 (40/120/200/240)
Joe VonToble –
200 – 35
400 – 1:15
800 -2:30 (37/114/151)
1000 – 3:20 (40/120/200/240)
Michael Beckner
200 – 35
400 – 1:15
800 -2:30 (37/114/151)
1000 – 3:30 (42/124/206/248)
Dylan Perry
200 – 39
400 – 1:20
800 -2:52 (43/126/209)
1000 -3:55 (47/134/221/308)
Claire Collins
200 – 39
400 – 1:20
800 -2:40 (40/120/200)
1000 – 3:40 (44/128/212/256)
Lilly Lynch
200 – 42
400 – 125
800 -315 (40/120/200)
1000 – 422 (52/145/238/330)
Posted in Uncategorized, Work Outs
April 13th
2 laps
2 x 1000 @ interval Pace 1 lap jog 3 min rest
2 x 800 @ interval Pace 1 lap jog 3 min rest
2 x 4oo @ interval Pace 1 lap jog
4 x 200 @ interval Pace 1 min rest
woodlawn cool down. stretch. ice.
_________________________________
Kyle Collins
200 – 32
400 – 68
800 – 2:10 -215
1000 -2:55
Braden Tankersley –
200 – 35
400 – 70
800 -2:20
1000 -3:20
Joe VonToble –
200 – 35
400 – 1:15
800 -2:30
1000 – 3:20
Michael Beckner
200 – 35
400 – 1:15
800 -2:30
1000 – 3:30
Dylan Perry
200 – 39
400 – 1:20
800 -2:52
1000 -3:55
Claire Collins
200 – 39
400 – 1:20
800 -2:40
1000 – 3:40
Posted in Uncategorized, Work Outs
April 9
800 warmup
3×800 @ pace 400 jog rest woodlawn cool down
Braden Tankersley – 220 = 35 sec 200 pace (35/110/145/220)
Joe VonToble – 235 = 38 sec 200 pace (38/116/154/235)
Michael Beckner -235 = 38 sec 200 pace (38/116/154/235)
Dylan Perry – 250 = 42 sec soo pace (42/124/206/250)
Posted in Uncategorized, Work Outs
Spring Break Routine
| Core | Core | Core | |||||
| CT | Speed | CT | Speed | Recover | |||
| Sat | mon | tues | wed | thurs | fri | TOTAL | |
| 6 | 6 | 6 | 6 | 6 | 3 | ||
| 6 | 4 | 6 | 4 | 6 | 3 |
Core days…. find some stairs or the beach or something different and shake it up a bit…. do a few 50s in the sand or a few sets of hills/stairs…. THAT’S WHAT I CALL SOME SPRING BREAK FUN!
On your speed days you can do intervals or tempo. warm up and cool down 2 miles if you do intervals…. that leaves your hard workout at 2 miles as well… if you do intervals, do 400’s or 800’s at race pace and rest twice the amount of time it takes you to run the interval. i.e. 2 min 800 = 4 min rest.
If you do a tempo run, warmup 1 mile and cool down 1 mile.
Posted in Uncategorized, Work Outs
Work ethic/Larry Bird
Each sport has stories of an athlete with amazing work ethic. … here is a pro that is getting paid and had made it still going above and beyond. ….
http://hoopthoughts.blogspot.com/2009/05/larry-bird-work-ethic.html?m=1
Do you have desire? Not just as a runner. It may not be teachable, but I tell you this. .. if you have a goal be a juggernaut about it…. that is desire in action.
An excerpt:
The shooting practice was reflective of Bird’s desire and his love for the game. “That’s the number one thing, the desire,” he explained. “The ability to do the things you have to do to become a basketball player. I don’t think you can teach desire. I don’t know why I have it, but I do.”
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