Track & Field

The Weekly Update May 18 - May 22

Congratulations to senior Estee Versteeg for breaking her own school record in the 1600 at the State True Team meet, dropping it 6 seconds to 5:02.75.  Also, congratulations to freshman Carsyn Lill for breaking the school record in the 3200 set last year by Cassie Wellman.  She had a 19 second personal best at the State True Team meet to set the new school record in a time of 11:15.78.

Monday:

Sprinters/Jumpers: varsity-quick-  3x50m Relay handoffs at 90% speed-  3-4 block starts- light field event work- lift upper body

JV- lactic workout- 2x150m 4 min rest 

Varsity Mid Distance(400): with sprinter group, 1-2 miles easy, 8X60m striders with 140 jog between (continuous), 4X400 handoffs, starts, lift upper body

JV Mid Distance (400/800): 1 mile warm up, 3x(300m, 100m), 1 mile cool down

Varsity Distance (800/1600/3200): 2-3 miles easy, return to track for 8X60m striders with 140 jog between (continuous), handoffs, lift upper

JV Distance: (800/1600/3200): 1 mile warmup, 6X400 at 3200m race pace, jog 200m, rest 3 min every 3rd; 4x400m at 1600m race pace, jog 200m, rest 3 min every 2nd; 3X200m at 800 race pace, 1/2 mile cool down

Tuesday:  Central Lakes Conference meet in Brainerd.  Edit Change Note New Leave Time Out of class at 11:45.  Bus leaves at 12:00.  We are limited to 3 athletes per event at this meet.  We have the CLC JV meet as a second meet this week.  Tuesday looks to be a bad weather day. We are waiting to hear if there will be a change to move it to Thursday. Stay tuned.  

3:00PM Start 5:00PM Start

Girls Discus Girls Shot Put

Boys Shot Put Boys Discus

Boys Pole Vault Boys High Jump

Girls High Jump Girls Pole Vault

Girls Long Jump Girls Triple Jump 

Boys Triple Jump Boys Long Jump

Track Events                3:30PM Start

Girls 4x800 Meter Relay     3:30 

Boys 4x800 Meter Relay 3:45

Girls 100 High Hurdles 4:00

Boys 110 High Hurdles 4:10

Girls 100 Meter Dash 4:20

Boys 100 Meter Dash 4:30

Girls 4x200 Meter Relay 4:45

Boys 4x200 Meter Relay 4:55

Girls 1600 Meter Run 5:00

Boys 1600 Meter Run 5:20

Girls 4x100 Meter Relay 5:40

Boys 4x100 Meter Relay 5:50

Girls 400 Meter Dash 6:00

Boys 400 Meter Dash 6:15

Girls 300 Hurdles 6:30

Boys 300 Hurdles 6:45

Girls 800 Meter Run 6:55

Boys 800 Meter Run 7:05

Girls 200 Meter Dash 7:15

Boys 200 Meter Dash 7:25

Girls 3200 Meter Run 7:35

Boys 3200 Meter Run 7:55

Girls 4x400 Meter Relay 8:10

    Boys 4x400 Meter Relay 8:20

JV Mid Distance (400): with sprinter group, 1-2 miles easy with progression to 70%

JV Distance (800/1600/3200): 3-5 miles easy, progressing to 70% tempo at the end.

Wednesday: 

Sprinters/Jumpers: varsity- Spikes stay in the bag, extensive stretching, or a light barefoot grass walk.

JV:speed development- 3x10 yd fly with 30m build up timed 

Mid Distance (400): with sprinter group, 1-2 miles easy jog, lift lower

Varsity Distance: (800/1600/3200): Recovery run - 4 miles easy with progression to 70%, lift lower

JV Distance: (800/1600/3200): 2-3 miles easy, return to track for 8X60m striders with 140 jog between (continuous), handoffs

Thursday: 

Sprinters/Jumpers: recovery and rebound3x 60m build ups on the grass (barefoot?) just to move the joints  block starts- field event work

JV: quick-  3x50m Relay handoffs at 90% speed-  3-4 block starts- light field event work

Mid Distance (400/800): 1 mile warm up, 3x(300m, 100m), 1 mile cool down

Distance: (800/1600/3200): 1 mile warmup, 6X400 at 3200m race pace, jog 200m, rest 3 min every 3rd; 4x400m at 1600m race pace, jog 200m, rest 3 min every 2nd; 3X200m at 800 race pace, 1/2 mile cool down

JV Distance: (800/1600/3200): 2 miles easy, return to track for 8X60m striders with 140 jog between (continuous), handoffs

Friday: CLC JV Meet in Alexandria.  Out of class at 12:45.  The bus leaves at 1:00. Sprinters/Jumpers: Varsity Focus. 

Girls:quick x-factor speed and sprint drills-  relay handoffs- block starts- field event work- lift upper body

Varsity Mid Distance (400): with sprinter group, 1-2 miles easy, 8X60m striders with 140 jog between (continuous), 4X400 handoffs, starts, lift total body

Varsity Distance: (800/1600/3200): 5 striders, 3-5 miles easy, lift whole body

Saturday: 

Varsity Distance: (800/1600/3200): we will have organized practice place and time TBD; 1 mile warmup, 2x1600m(tempo) w/400m jog between, rest 3 min.; 4x200m at 800 race, w/ 200m jog; rest 3 min.; 2X1000m (tempo) with 400m jog between; 800m cool down

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