Thomas Jefferson Track & Field

 

Practice : Thursday, February 23, 2006

 

Workout purpose – Strength, LA Tolerance & Evaluation

 

Team Warmup (All but Mid/Distance)

·        ˝ mile or ˝ mile of in and out’s

·        Full movement series

 

Coach Allen’s Group :Tyrica Jones, Cheria Cauley, Destiny Webb, Paul Woolfolk, Nigel Nelson, Nick Jackson, Devon Fitzgerald

 

550 meter jog (1 lap and then 150 meters to start line)

 

  • 1 x 250 meters

10 minute recovery – 1 lap jog, stretch, 1 lap jog

  • 2 x 150 meters – walking recovery back to start (opposite direction – 150 m)

10 minute recover – 1 lap jog, stretch, 1 lap jog

  • 6 x 50 meters – walking recovery back to start (opposite direction – 50 m)

Total Distance = 850 meters

 

All starts done on fly.  Targets?  No target, should be giving a great effort. Good gauge for now.  6 x 50 can be reduced to 4 x 50 if men hit 6 seconds and under and women hit 8 seconds and under (allowance for fly)

 

Chase downs vs.  Coach Bonner’s group (will explain)

 

 

Coach Bonner’s Group : Ivory Allen, Morgan Veasley, Dontray McGaughy, Chris Perry,  Bryce King, Matt Lobato, Jon Lobato, Anthony Cruz

 

350 meter jog

 

  • 1 x 450 meters

10 minute recovery – 1 lap jog, stretch, 1 lap jog

  • 2 x 250 meters – walking recovery back to start (150 meters)

10 minute recovery – 1 lap jog, stretch, 1 lap jog

  • 2 x 150 meters – walking recovery back to start (opposite direction – 150 m)

Total Distance = 1250 meters

 

All starts done on fly.  Targets?  No target, should be giving a great effort. Good gauge for now.

 

Chase downs vs. Coach Bonner’s group

 

Coach Prim or Wilson’s Group :

 

400 meter jog

 

  • 1 x 350-250-150

Recovery equals 5 minutes in between reps.  Should be enough time to walk to the next start while keeping heart rate up.  No target times…lets see what they can do with this.

Total Distance = 750 meters

 

  • Hurdle runs – On grass (width of football field) 2 hurdles will be set up in 3 “lanes”, athletes will sprint while trying to clear hurdles, not worrying about form.  Athletes should do at least five reps.

                                   

Stretching


Chase downs??

 

Coach Wilson/Caleb’s Group : Dan Mestas, Ben Gilliland and any other athlete interested in doing middle to long distance

 

Warm-up – 15 minutes, slightly slower than AT pace, 10 minutes for newcomers.

 

  • 1 x 400-800-400-400 with recovery equaling 3 minutes between the 4 and 8, 6 minutes between the 8 and 4, and 90 seconds between the last two 4’s – NOTE : Any newcomer will skip the first 400 and the second 400 (3rd  rep in the set) therefore will do  xxx-800-xxx-400 only.

Targets – Dan 73/2:31/76/76, Ben 85/2:54/87/87, Others, lets see what they have.

 

15 minutes ACTIVE recovery – jogging, stretching, etc.

 

  • 1 x 200-400-200-200 with recovery equaling 2 minutes between the 2 and 4, 4 minutes between the 4 and the 2, and 1 minute between the last two 2’s.  NOTE : Any newcomer will skip the first 200 and the second 200 (3rd rep in the set), therefore will do xxx-400-xxx-200 only.

Targets – Dan 31/66/33/33, Ben 37/2:15/38/38, Others lets see what they have.

 

5 minute recovery

 

  • 3 x 150 meters (for Dan and Ben only) – Targets 28/26/24 – walking recovery back to start.

 

Coach Cohen’s group: KeShaun Fox, Zenus Willard, Phil Romero, Aaron Loeffelmacher and any other thrower

Workout will be discussed with group and will depend on health.