Weekly Update March 30-April 3
We are looking forward to seeing everyone back from Spring Break.
We are 2 weeks away from hosting our 1st home meet, here is a sign up to help at an event. Meet workers for April 9th
Monday: Meet in Wrestling Room
Sprinters/Jumpers: x-factor speed and sprint drills- relay handoff- 4-5 block starts max- field event work- lift upper body
Long Sprints-400m
Mid Distance(400): x-factor speed and sprint drills- relay handoffs- 4-5 block starts on the curve max-plus 1 mile easy cool down
Distance(800/1600/3200): 8X60 m striders, handoffs, 3-4 miles easy pre-meet run, lift upper body
Throwers: Meet in Wrestling Room
Tuesday: CLC Indoor Meet at St Johns University. McNeeley Spectrum Collegeville Road, St. Joseph, MN 56374. Bus loads at 6:00am, leave time 6:15am. We will stop to eat quickly on the way home in Albany. So we should be home near 7:00pm.
RUNNING EVENTS
9:15AM Girls 4X800 Meter Relay
9:30AM Boys 4x800 Meter Relay
9:50AM Girls 60 Meter Hurdles
10:05AM Boys 60 Meter Hurdles
10:20AM Wheel Chair 60 Meter Dash
10:25AM Girls 60 Meter Dash
10:40AM Boys 60 Meter Dash
10:55AM Girls 1600 Meter Run
11:15AM Boys 1600 Meter Run
11:35AM Girls 4x200 Meter Relay (V/JV)
11:55AM Boys 4x200 Meter Relay (V/JV)
12:15PM Girls 400 Meter Dash
12:35PM Boys 400 Meter Dash
12:55PM Girls 800 Meter Run
1:05PM Boys 800 Meter Run
1:15PM Wheel Chair 200 Meter Dash
1:25PM Girls 200 Meter Dash
1:40PM Boys 200 Meter Dash
2:00PM Girls 3200 Meter Run
2:20PM Boys 3200 Meter Run
2:40PM Girls 4x400 Meter Relay
2:50PM Boys 4x400 Meter Relay
3:00PM Girls JV 4x400 Meter Relay
3:15PM Boys JV 4x400 Meter Relay
FIELD EVENTS
9:00AM Boys Shot Put
9:00AM Boys Long Jump
9:00AM Girls Pole Vault
9:00AM Girls High Jump
10:30AM Girls Long Jump
12:00PM Boys Triple Jump
12:45PM Boys High Jump
12:45PM Boys Pole Vault
12:45PM Girls Shot/Wheelchair Shot Put
1:30PM Girls Triple Jump
Wednesday: Meet in Wrestling Room
Sprinters/Jumpers: x-factor speed and sprint drills- block starts- field event work
Mid Distance (400): Sprint workout above plus 1 mile cool down
Distance(800/1600/3200): 8X60 m striders, 3-5 miles easy recovery run, lift lower body
Throwers: Meet in Wrestling Room
Thursday: Early out. Practice at 12:45. Meet in Wrestling Room
Sprinters/Jumpers: 2 x 23 // 27second drill- with the wind if possible. will measure for distance. 8-10 minutes rest between. Second effort trying to get within 5 meters of 1st. Looking for best single distance and best total distance.- Lift Total Body after
Mid Distance (400/800): ½ mile warm up; 3 sets (300m, 90 seconds rest, 150m) - fast race pace; 10-12 minutes recovery between sets; ½ mile cool down
Distance (1600/3200): Up/Down Ladder; 1 mile warmup, 5X50m striders; 2x400m at tempo, rest 1 min. Between; 2 min rest; 800m at 30s above 800 race; rest 3 min; 1600m at 50s above 1600 race; rest 5 min.; 800m at 20 sec above 800 race; 300m at 800 race; ½ mile cool down
Throwers: Meet in Wrestling Room
Friday: We will not meet for organized practice. Enjoy time with your family, and make time to complete your assigned running workout.
Sprinters/Jumpers: Speed workout assignment & Lift Lower body
Mid Distance (400): Sprinter workout plus 1 mile cool down
Distance (800/1600/3200): 8X60 m easy striders, 3-5 miles easy recovery run, lift whole body
Saturday:
Distance (1600/3200): ½ mile warmup; 6-5-4-3-2-1 tempo, jog ½ between; Rest 10 min.; 1x300m at 1600m race; rest 3 min.; 1x200m at 1600m race; rest 2 min.; 1x100m at 800m race; ½ mile cool down
Mid-Distance (400/800): ½ mile warmup; 4-3-2-1 tempo, jog ½ between; Rest 10 min.; 1x300m at 800m race; rest 3 min.; 1x200m at 800m race; rest 2 min.; 1x100m at 400m race; ½ mile cool down
Sunday:
Distance (800/1600/3200): Rest
Please feel free to contact us with any questions.
Niki Welde nwelde@fergusotters.org Cell 218-736-4825
Derek Meyer dmeyer@fergusotters.org Cell 701-388-3656
