Track Workouts (Weeks 3/11 - 4/1)

So I've been trying to keep a consistent tab on the workouts I'm given during track practice, still working on it, so sorry in advance for any days I've missed. When I started, I wasn't being specific so anything with a question mark next to it means I don't remember or I didn't write it down. As I continue I will try to get everything I do down on paper and be specific as possible.

The running part of the workouts are usually from 4:30 - 5:30
Then any weightlifting or ab workouts are from 5:30 - 6:00

For those who don't know, 1 lap around the track is 400 meters; one straight-away on the track is 100 meters, same goes for the 2 curves and other straight-away (each being 100 meters)

I have Sundays off

Tuesday (3/12):

• Warm-up (team is in a big circle):
• Trunk rotations (for about 30 secs)
• Hip rotations (for about 30 secs)
• 10 Double leg squats
• 10 single leg squats
• 20 lunges (together as a team)
• Leg kicks - 10 each leg
• Workout:
• 4 mile run (Lighthouse)
• Leg workouts - Single leg jumps on machine (name to be specified)
• 3 sets, 12 reps at 50lbs

Wednesday (3/13):

• Warm-up ( same routine everyday)
• Workout:

• 2 sets of 5 Hill runs (100m, 200m)
• Possible workout?

Thursday (3/14):

• Warm-up routine
• Plyometrics (Jumping)
• Box jumps, tuck jumps, bounding, split squat jumps, banana hurdles (see picture)
• Single leg jumps (machine) 2 sets, 12 reps at 55lbs

Friday (3/15):

• Warm-up routine
• Workout
• Sprint Ladder
• Distance (m) - 300, 400, 500, 400, 300) - I believe it was just one set
• Ab Workout in wrestling room

Saturday (3/16):

• Warm-up routine
• Workout 
• Team builder
• Consists of cardio and strength training including working together as a team and having fun
• High jump drills in wrestling room

Monday (3/18): Practice cancelled due to snow storm

Tuesday (3/19):

• Warm-up routine
• Workout
• 8 250's with 3:00 minute rest in-between sets (I think there was more than 1 set?)
• Possible weightlifting?

Wednesday and Thursday I didn't write the workouts down.

Friday (3/22):

• Warm-up routine
• Workout
• 3 sets of 3x300's Interval being 1 min 30 secs. 1 300 should be ran in 50-55 secs. with the remainder time to rest until next 300. 5 min. rest in-between each set.
• Possible weightlifting?

Saturday (3/23):

• Warm-up routine
• Workout
• Team builder
• Consists of cardio and strength training including working together as a team and having fun
• High jump drills in wrestling room

Monday (3/25):

• Warm-up routine
• Workout
• Time Trials - 100m & 300m
• I ran the 100 meters twice: 1st - 11.6 sec. 2nd - 11.5 sec.
• For the 300m - 41 sec. ( I would of been in the high 30's but the first 2 100's had be kinda exhausted haha!)
• Sprint pyramid (I think they were trying to kill us)
• 30m, 40m, 50m (Not sure of how many we did)
• Possible weightlifting?

Tuesday (3/26):

• Warm-up routine
• Workout
• Parloff Relay
• Group of 3, 3 sets, Each person run's 5 200's; run each 200 faster each set. 1st set: 45 sec.  2nd set: 40 sec.  3rd set: Slightly faster
• Lifting
• Bench Press - 1 set, 6 reps
• Recovery
• Ice Bath (for my shin splits) - 20 min.

Wednesday (3/27):

• Warm-up routine
• Workout
• Plyometrics
• Bleachers, tuck jumps, butt kick jumps
• 1 mile run - Stewart Park
• 4 by 400 handoffs

Thursday - Didn't write down workout.

Friday (3/29):

• Warm-up routine
• Workout
• Worked on high jump form, starting blocks

Saturday (3/30):

• Warm-up routine
• Workout
• 5 300's Speed intervals: 60%, 70%, 80%, 90%, 100%. Jogged 100 meters back to start line.
• Lifting:
• Bench press - 3 sets 10 reps, 135lbs
• Lat Pull-downs - 10 reps 125lbs
•  Squats - 10 reps 135lbs, 4 reps 155lbs
• Single leg jumps (machine) - 12 reps, 70lbs

Monday (4/1):

• Warm-up routine
• Workout
• High Jump 
• Block starts
• Handoffs

Tuesday (4/2): First Track Meet - Binghamton, NY

• Warm-up routine
• Events
• High Jump
• 400m dash
• SMR (Sprint Medley Relay) - 200 200 400 800   I ran the 400 in the SMR
• Times
• Open 400 - ?
• SMR 400 - 56 sec.

Wednesday (4/3):

• Warm-up routine
• Workout
• 8 200's 
• High Jump

Thursday (4/4) - Field Meet

• Warm-up routine 
• Event
• High Jump - Height: 4'8"

Friday (4/5):

• Warm-up routine
• Workout
• 2x300 (at 1 mile pace), 2x200 (at 800 pace), 4by100 (fast), 2x200, and 2x300 will full recovery equal distance jog. Suggested paces were 52-54 sec. per 300, 29-32 sec.  per 200, and less than 14 sec. per 100.

Saturday (4/6):

• Warm-up routine
• Workout
• Parloff Relay
• Group of 3, 2 sets. 5 200's each 
• Sprint Ladder (didn't do because my shins where hurting and I wasn't feeling well)
• 20 min. Ice bath