Monday, December 29, 2008

Week 6: 12/30-1/5

Full dynamic warmup

4 sets of:
4x40m (2 min cycle)

(4 min rest between sets)

Do this in cleats on grass if possible. These should be all-out sprints.

Side bridge - 3x30s/side

Stuff:
1. No need to time anything. Just post that you did it.
2. Still need self-assessments from Bruce, Charlie, Mowgli, and Luke.
3. Your break's half done. Where you at?

Monday, December 22, 2008

Week 5: 12/23-12/29

This is your last week of 400's

Full dynamic warmup

3x60m accelerations (walk back)

4x400m (3.5 min cycle)

Side bridge - 3x30s/side

Goals for this week:
1. Lower your average time from week 4.
2. No more than a 3s difference between your fastest and slowest runs.

Other stuff:
1. If you've missed a workout, make it up and get your times posted.
2. You should be doing more than running once a week. If you want some ideas of other things you can do, read this.
3. Get your self-assessments in if you haven't already.

Monday, December 15, 2008

Week 4: 12/16-12/22

Full dynamic warmup

3x60m accelerations (walk back)

4x400m (4 min cycle)

Side bridge - 3x30s/side

Goals for this week:
1. Lower your average time from week 2.
2. No more than a 3s difference between your fastest and slowest runs.

Reminders:
1. You have homework due soon.
2. Read my blog. I'm writing about my feelings and shit.

Wednesday, December 10, 2008

Week 2 Stats

Total time for the workout - 30 minutes
Players who were too injured to layout and scrimmage on Sunday - 1
Freshmen who did the workout and posted times - 100%
Returning starters who did the workout and posted times - 43%
Captains who did the workout and posted times - 0%

Six months ago, you guys said you wanted to make Regionals and were willing to do whatever it takes. That's easy to say when it means playing pickup over the summer. It's less easy when it means running 400's in the cold, wind, and rain in December. Is this for you? Is this what you really want, or do we need to rethink our goals?

Monday, December 8, 2008

Week 3: 12/9-12/15

Full dynamic warmup

3x60m accelerations (walk back)

3x400m (10 min cycle)

Side bridge - 3x30s/side

Goals for this week:
1. Go all out.
2. Who's going to break 60s?

Monday, December 1, 2008

Week 2: 12/2-12/8

Full dynamic warmup

3x60m accelerations (walk back)

3x400m (3.5 min cycle)

Side bridge - 3x30s/side

Goals for this week:
1. Lower your average time from last week by 1s.
2. No more than a 3s difference between your fastest and slowest runs.

Monday, November 24, 2008

Week 1: 11/25-12/1

Full dynamic warmup

3x60m accelerations (walk back)

3x400m (4 min cycle)

Side bridge - 3x30s/side