Track Workouts (Weeks 4/8 - )

Now that track meets have started, some of the workouts may change. We will usually have duel meets on Tuesdays and Invitationals on Saturdays, and the day before the meet will be a pre-meet. On a pre-meet day, we do a light workout of ins and outs on the track (striders on the straight aways and walk the curves) and then work on our events and handoffs for those on a relay team, such as myself.

Didn't think to include this until now! After the warm-up drill, the sprinters do sprint drills to help with stretching and warming up. These drills include:

High Knee Karaokes (hands out, hand out and still, hands behind your back) High Knees, Butt Kicks, A skips (clap skips; bring your knee up high and clap underneath), B skips (bring your knee up, bring your leg out and snap down to the ground), Monster Kicks ( kick your foot to your opposite hand; ex: right foot to left hand), Single Leg Knee Tuck Stretch (bring your knee to your chest and pull back). I will include a video of all the drills in a separate post.

Monday (4/8): Pre-meet

• Warm-up routine
• Sprint Drills
• Workout
• Ins and Outs - 1 set of 2
• Worked on events and handoffs

Tuesday (4/9): Track Meet (Shenango Valley)

• Warm-up 
• Events
• High Jump - 5'6"
• 400 - 53.2
• 200 - 23.7
• 4 by 400m Relay - 53.7  (3:39 altogether)

Wednesday (4/10): Pretty much took the day off, but was still at practice

• I bench pressed - 2 sets of 135, 8 reps

Thursday (4/11): Didn't really do much this day either due to the pain in my shins!! I got through the warm-up and that was about it. We went inside and I benched twice; 8 reps at 135lbs. I then took an 15 min. ice bath; ouch!! I'll have to remember to take a picture next time.

Friday (4/12): Pre-meet

• Warm-up routine
• Sprint Drills
• Workout
• Ins and Outs - 1 set of 2
• 4by400 Handoffs
• 4by100 Handoffs
• Ice massage - 15 mins.

Saturday (4/13): Meet - Newark Valley (Ithaca wins the meet!!)

• Warm-up
• Events
• High Jump - 5'4"
• 400 - 54.01
• 200 - 24.45
• 4by400m Relay 

Monday (4/15): Pre-meet

• Warm-up routine 
• Sprint drills
• Workout
• Ins and Outs - 1 set of 2

Tuesday (4/16): Meet - Ithaca High School (Ithaca wins!)

• Warm-up
• Events
• High Jump - 5'9"
• 400 - 52.8 
• 200 - 24.4
• 4by400 - 55

Wednesday (4/17): The workout was hills, but I didn't do it due to my shins and being very tired. I did bench press and squat a little bit though. I also took a 15 min ice bath.

Bench Press - 2 sets : 8 reps @ 140lbs  

Squat - 3 sets: 8 reps @ 135lbs 

Thursday (4/18): Pre-meet

• Warm-up routine
• Workout
• Ins and Outs - 1 set of 2 
• 2 Flying 150's 
• 400 block starts
• High jump

Friday (4/19): Meet - Owego Invitational

• Warm-up
• Sprint Drills
• Events
• High Jump - 5'6"
• 400 - 54.5

Saturday (4/20):

• Warm-up routine
• Sprint Drills
• Workout
• 3 sets of 3x300's - 1 min 30 intervals; run about 55 sec 300, 35 sec rest

Monday (4/22): Pre-meet

• Warm-up routine
• Sprint Drills
• Workout
• Ins and Outs - 1 set of 2
• 4by4 Handoffs
• 4by1 Handoffs
• Block starts 

Tuesday (4/23): Duel Meet - Corning 

• Warm-up
• Events
• 400 - 54
• High Jump - 5'6"
• 200 - 23.4
• 4by4