E-liz and A-Mach

Warm-up 4 laps, stretch, strides
1600-1200-800-400
Cool down 4 laps

V-Rod and Tina

Full vault day
Warm-up, 6 step, 8 step, 12 step, full approach.

Eric

Sharpeners - 4 laps warm-up, stretch, 200m hard, 100 jog, 100 hard straight, 100 jog curve, 100 hard straight, 200 jog, 100 hard curve, 100 jog, 100 hard curve, 100 jog, 200 hard (3.5 laps total). Repeat 5 times.1 mile cool down

Distance

40 minute run followed by stretching and 4x100m fast.

V-Rod

Today we are going to work on your run and your six-step check mark. We are going to fiddle with your grip a little also so it may interfere with your vaulting Friday but next weekend is when you need to go big.

All Athletes

Everyone should be competing today. If you are not competing you need to be prepared to turn in all track equipment on Monday to Coach Roberson. Come to Hall Stadium and support your teammates.

Vaulters

Make sure your marks are good from all steps. Do not spend too much time vaulting. Spend only enough time to get your marks on and to feel comfortable enough to jump higher than you have ever jumped tomorrow.

Runners

This will be the last pre-race workout of the year for some of you. You need to run to the middle school and back (or some other 4 mile course). Stretch thoroughly and run 300m hard, 200 hard, 100 hard.

James Currie will be trying to break 11.3 for 100 meters today.

All athletes

If you are not racing tonight or competing in a field event you need to run for 30 minutes easy. Stretch thoroughly after the run.

If you are racing Thursday only

Warm-up 1 mile/sttretch/strides
4x400m nearly all out - 5 minutes recovery between each
Cool-down 2 miles

If you are racing tomorrow

Run 4 miles easy do 4x200m in 30-31 (boys) 34-35 (girls)

If you are racing tonight

Good Luck!

All Distance

If you race tomorrow go on an easy 30 minutes run with 4 strides on grass after you stretch. If you don't race tomorrow go on an 8-9 mile run.

CHECK THE DATE ABOVE THE WORKOUTS

All athletes

You will be on your own today. You need to go on a 45 minute run and do 4x100m strides on the grass. Stretch before you do the strides. If you want to meet with me after 5pm call me. I will be at FLS (the store) from 8:30am-5:00pm.

Pole Vaulters

Last day for full vault before district. Work on longer approach to build up speed.

Distance Runners

We will take it easy for the next few days since most of you race Monday or Tuesday. If you do not race Monday or Tuesday you will have a speed workout.

6 miles, stretch, 4x200m @30,29,28,27 (Boys) 34,33,32,31 (Girls)

Eric and Chris

Fort Bend Relays

V-Rod

Set the bar on 4-6 and work on scissor jumps, driving the right knee up and not falling back. Accelerate through the turn. Work on high jump with bar. Remember to drive the knee. No vaulting. 4x100 pole runs.

Distance Runners

Run 6 miles, stretch, 4x200m

COME TO HALL STADIUM FOR FORT BEND RELAYS

Veronica

Warm-up, stretch,
600, 600, 400, 400, 300, 300
pole vault run throughs,
weights

All Distance Runners

Warm-up, stretch,
1600 Meter Breakdown
1600-1200-800-400, All-Out
Cool down

Eric and Chris

Pre-Race: 4 mile run, stretch, 4x150m

NEW WORKOUTS PAGE

Welcome to the new workouts page. WARNING: If you don't want to know what we are going to be doing at practice do not click on this page. I will be posting all of the workouts you need to be doing to become a champion on this site. Starting today!!!

Pole Vaulters

warm-up, stretch, strides, 2x6 step vault, 2x8 step vault, 2x10 step vault, 6 full vaults per height at bungee, 4x200m at 34,33,32,31

3200/1600

8 miles easy, stretch, 4x200m in 31,30,29,28, core circuit

800/1600 Runners

If you did not get your interval training in yesterday, you will today:

6x400m w/30 seconds recovery at 1600m race pace
8xcougar mountain downhills

If you did the interval workout yesterday do this:

8 miles easy, stretch, 4x200m in 30,29,28,27, core circuit