Good morning, all!
First of all, I want to wish everyone good luck who is racing this weekend. You all very fit, and are set up to run well. Go out and give it your best! Even though you can’t guarantee a result in any particular race, when you consistently prepare and give full effort, you put the odds in your favor. You’ve got some good odds this weekend! I’d bet on each of you!
Because of weather, I’m going to head down to St. George a little bit earlier than planned today, meaning I will NOT be at practice. My sincere apologies. I just don’t think it’s a good idea, given the weather, for me to wait until 5:30 – 6:00 PM to drive down this evening.
Snow Canyon Runners
Aaron, Nate, Jeffrey, Evelyn, and Lily: You are all registered and seeded. If you see any issues, let me know ASAP so I can reach out to the meet director.
Make sure you have taken care of Register My Athlete and your team fees BEFORE you go.
Meet schedule and results: https://sporttrax.com/meets/475
The meet is on a rolling schedule, but here are the currently estimated start times:
Boys Seeded 1600M (Aaron, Nate, and Jeffrey) — Friday, estimated start at 11:06 AM
Girls Seeded 3200M (Evelyn) — Saturday, estimated start at 9:00 AM
Girls Varsity 3200M (Lily G) — Saturday, estimated start at 9:24 AM
Boys Seeded 3200M (Aaron, Nate, and Jeffrey) — Saturday, estimated start at 9:13 AM
Please arrive early for your races, to allow sufficient time to find where the team will be (I’ll message when I arrive) and for a relaxed warmup and full preparation.
Please make sure you bring clothes for all potential weather conditions. Nate and Aaron — bring your normal uniform in addition to your speed suits in case there is an issue with officials at the race. I would also like you all to bring food for recovery after your races, especially those who will be racing on both days.
For your pre-race sharpening workout, please follow the instructions in the training I sent out on Sunday. If you have questions, message me.
Remember that you are all invited to lunch on Saturday after our races!
Runners not racing this Weekend
So, for those who will be in Layton and doing the workout, which I believe is Carson, Michael, and Mason:
The track will be available to do your workout. Please self-time your intervals, and then send me a message with what you ran. Here’s what I want each of you to do:
Carson
Short warm-up
Dynamic drills
2x 100M strides
4x 30M flys (I won’t be there to measure or time, just do the best you can)
3x800M @ 2:45/800M (5:30 pace). 3 minutes rest between 800s (please record your splits)
5 minute break
4x 400M @ 74-76 seconds/400M (4:56-5:04 pace), 90 seconds in between intervals (please record your splits)
Cool-down to mileage
Hurdle mobility
Carson, on your intervals focus on running with a good cadence (don’t let your stride rate slow as you fatigue) and finishing powerfully with good form.
Michael
Short warm-up
Dynamic drills
2x 100M strides
4x 30M flys (I won’t be there to measure or time, just do the best you can)
2x 800M @ 3:00/800M (6:00 pace). 3 minutes rest between 800s (please record your splits)
5 minute break
3x 400M @ 83 seconds/400M (5:32 pace), 90 seconds in between intervals (please record your splits)
Cool down to mileage
Hurdle mobility
On the flys, focus on quick leg turnover and a big arm swing, rather than carrying your arms u close to your shoulders.
Mason
Short warm-up
Dynamic drills (do the ones we did on Monday, or whatever ones you’re comfortable with)
2x 100M strides
4x 30M flys (I won’t be there to measure or time, just do the best you can) (these are the sprints we ran between the cones on Monday)
3x 800M @ 2:45/800M (5:30 pace). 3 minutes rest between 800s (please record your splits)
5 minute break
3x 400M @ 75-78 seconds (5:00-5:12 pace), 90 seconds in between intervals (please record your splits)
Cool down to mileage
Hurdle mobility
Mason, on the flys, focus on staying upright rather than leaning forward, driving your arms and keep the leg turnover quick. On the intervals, focus on not going out too fast! I’d rather you start out a bit slow and finish strong that burn out on the first couple of intervals!
If any of you have questions about the workout, please speak with Coach Tueller. He will give you good counsel.