Darts -
I hope that you are all enjoying your break so far. It is a
little tricky to stay active and to fit workouts in with everything
going on, but I hope you will do your best to fit in some type of
exercise throughout these 2 weeks. We had a very solid group prior to
the break, and I want to see you continue to move forward together after
the break. If any of you weren't able to start with us in December, the
Monday we come back to school is also a great time to get going.
Remember that all the work we do in indoor track is to benefit us as we
prepare to compete in outdoor track.
We will be meeting at the
school on Monday (December 29) and Tuesday (December 30) at 9:00am for
some workouts. You will be able to sprint, hurdle, and throw indoors,
and the weight room will be open. Distance runners should still plan on
working out outside (dress warm). If you are in town, you should come to the workouts.
Hurdle Clinic
- Friday, January 2: We will meet at the school at 3:00pm and go up to
Morgan to their indoor facility. The clinic will go from 3:30-6:30 and
we will stop for dinner on the way home. Bring $10 for dinner; the
clinic is free. We will be working with our hurdle coaches and with
Coach Jamie West. It is always a fun clinic and a great opportunity to
get to know the other hurdlers. If you are brand new to hurdling, or
have never hurdled before, but would like to try, this clinic is
definitely a great opportunity for you.
Utah State Indoor Invitational -
Saturday, January 10th - will be our first indoor track meet. We will
meet at the school early and take up a bus or caravan up to Logan. I
will get you more details about time, etc. This first meet is just a
chance to get some starting marks. No one is ever completely ready for
the first meet, so don't be afraid. All of you should plan on
participating :)
Indoor Fee - If you did not get a chance
to pay the $25 fee for indoor before the break, please do so the first
week we are back in school. Thanks!!!
Suggested Workouts for the next 2 weeks (sorry this is coming a few days late) -
Tuesday, Dec 23
Sprinters/Jumpers/Hurdlers - 1 to 3 mile run; sprint drills; core work
Distance - 40-60 min. distance run; core work
Throwers - Lifting; Core Work
Wednesday, Dec 24
Sprinters/Jumpers/Hurdlers - 12-16 x :20 on a hill; stretching/yoga; core work
Distance - 3-8 mile "power run" (faster pace or hard run)
Throwers - Lifting; Core Work; 20 x :10 on a hill
Thursday, Dec 25
Sprinters/Jumpers/Hurdlers - Merry Christmas!! (Day Off)
Distance - Merry Christmas!! 30-45 min distance run
Throwers - Merry Christmas!! (Day Off)
Friday, Dec 26
Sprinters/Jumpers/Hurdlers - Warm up, 8 x :60 fast; Core Work
Distance - 30-60 min distance run with 10 x 1:00 hard during the run
Throwers - Lifting; Core Work; Foot Work (practice throwing without throwing)
Saturday, Dec 27
Sprinters/Jumpers/Hurdlers - 2-3 mile run (or 30-40 min bike); core work; stretching/yoga
Distance - 45-70 min run; core work
Throwers - Foot Work; Core Work; 12 x :10 second sprints
--
Monday, Dec 29 (Meet at Davis @ 9:00am)
Sprinters/Jumpers/Hurdlers - 8 x 200m; lifting; hurdle drills
Distance - TBA - possibly FARTLEK or TEMPO run; lifting
Throwers - Throwing; Lifting
Tuesday, Dec 30 (Meet at Davis @ 9:00am)
Sprinters/Jumpers/Hurdlers - Cardio Circuit; Plyos; Core Work
Distance - 40-60 min distance run with 8 x 100m strides; Core
Throwers - Throwing; Lifting
Wednesday, Dec 31
Sprinters/Jumpers/Hurdlers - 2 mile run; Weights; Core Work
Distance - 35-45 min run; Core Work
Throwers - Practice Foot Work on your own; Core Work
Thursday, Jan 1
Sprinters/Jumpers/Hurdlers - 8-16 x :20 on a hill; core work
Distance - 40-60 min distance run + core work
Throwers - Lifting/Core Work
Friday, Jan 2
Hurdle Clinic - Meet at Davis at 3:00pm
Sprinters/Jumpers - 2 mile run + core work
Distance - 30-50 min run with 20 min tempo in the middle (3-3.5 miles)
Saturday, Jan 3
Sprinters/Jumpers/Hurdlers - Day off or Weights
Distance - 40-80 minute run
Throwers - Weights
I
hope all of you and your families have a great Christmas and New Year.
2015 is going to be an incredible year for Davis Track & Field,
Thanks!!
Coach Talley
As always - information is posted on the blog - www.davisindoortrack.blogspot.com and you can follow us on Facebook (Davis High Track & Field) and Twitter (@davistrackandxc)
