2/16/11

Technique

plyometric striders

2/15/11

Technique
Blocks

2/14/11

around 40 minutes of stairs
pushups
leg throw downs

2/11/11

5 hill sprints
28
29
28
26
27

2/10/11

Drills
4x200
27
28
28
29

2/9/11

40 minutes distance

2/8/11

warmups
plyometrics
agility drills

200-27 seconds
200-28 seconds
200-28 seconds
200-29 seconds

*note I would like to say that these were run on a turf field with 1 and a half laps being a 200. With terrible turns.

2/7/11

200-30
200-31
400-1:09

200-33
200-35*****
400-1:13*****

200-36*****
200-35****
400-1:11

******Had to dodge the old person's yoga class
Rest

1:27
1:29
4:00

1:29
1:34
4:03

1:33
1:35
Cool Down

1/4/11-Friday

Got kicked out by the special ed soccer team, original workout plan for the day got scratched, so we just did a bunch of technique again. my next week and probably the rest of the season will look like this:
Monday-Mid distance Workout
Tuesday- Sprinters workout
Wednesday-Distance run
Thursday-technique, sprinters workout
friday-Technique
Saturday/sunday-distance

1/3/11-Easy Mid Distance Workout

Mile warm up

timed 1200-4:20ish

6x200 around 28-31 pace

cool down

****
Felt great, shattered the 35 second workout pace we were supposed to hit. Slight tightness in the quad after the run. Worked itself out

Wednesday 1/2/11

Agility  day
Warm up
4 x short hurdle jumps. Jumping through the heels for height, bend knees on the way down
8 x Lateral short hurdle jumps
4 x cone drills: Drive, shuffle, backpedal
4 x directional drills: drive, lateral sprint, drive, back pedal
4 x 20 yard suicides
4 x striders
*****************************************************
After practice
15-20 minute run in vibrams about 2-2.5 miles

Tuesday, 1/1/11

Technique day
plyometric warm up
"Technique" 3 T's
Torso-Tall
Abs-Tight
Butt-Tucked

arms-elbows at a 90 degree angle. Never leave this angle. ear to hip

other form things that would not be easy to explain with words

Warm up again (changed)

lap cool down