SUMMER PRACTICES

 

NEW SCHOOL PLANS

 Looks as though Cross Country shall not be present at ELHS for about 2 years.

Here are the plans to the new Death Star that I have intercepted.

VACATION WEEK WORKOUT DAY #2

Sprinters/Hurdlers/Jumpers -  3 sets of 4 x 60 meters at 95% speed rest 2 minutes between each 4 and 4 minutes between each set.

Distance -   20 minute warmup, then 6 to 8 x 150's at your 400 pace walk back between each then another 20 minute cool down

Throwers - Do 2 sets of the Sprinters/Hurdlers/Jumpers workout. Work on drills that either Coach Carr, Coach Morrisey or Coach Kennedy taught you, then do Exercise Bodyweight Circuits x 2 from yesterday

VACATION WEEK WORKOUT DAY 1

 Hurdlers that cannot attend 8am practices will be Sprinters

Long Sprinters -  2 x 3-4 x 150 meter snowballs 

1st 50 @ 80%  2nd 50 @ 85% 3rd 50 @ 90% rest = 4 min (each 150) 8 min each set

(if away, you only need to measure 50 meters and go back and forth, unless you have a track

Short Sprinters - 5 - 7 x 40 meters then plyometric exercises ( two legged jumps)

then 2 sets of bodyweight circuits with 40 meter jog in between each

BODYWEIGHT CIRCUITS

20 prisoner squats, 25 bicycles, 10-15 pushups, 20 split squats, 20 mountain climbers, 30 crunches, 

20 plia squats, fire hydrants ( 20 each leg) 25 squat thrusts

Throwers - DO SHORT SPRINT WORKOUT

Distance - 5-6 mile run or 50 minutes on a bike or in a pool, then Bodyweight circuits

CROSS COUNTRY TRAINING VACATION WEEK & BONUS HOF VIDEO

 Training this weekend is in preparation for our meet Tuesday at Forest Park.

For those of you that are unable to make practice on Saturday AT Forest Park or/and Monday at the high school, here are the workouts:

Dynamic warmup to include running drills 

3 miles conversational pace on Saturday for newbies

4 miles conversational pace on Saturday for those with experience

then

leg circuits after recovery

Eat after workout and hydrate as needed. Rain is no excuse, but Lightning would be.

Sunday is for restoration.

Bus leaves Tuesday at 2:15. An alternate yellow bus will pick us up after the meet. ENCOURAGE parents to bring food and drink for us.

TRAINING WEEK 8/1/22

 DAY 1 - Cardiotrain (CT) - 3 to 4 miles at 1:37 seconds over your mile time.

DAY 2  - Long Run ( LR) 3 or 4 miles

DAY 3 -  Long Pace Per Mile (LPPM) Same as last week :52 slower than original mile time

DAY 4 - Same as Day 1

Be prepared in the next week or so to run a time 400 meter dash on the brand new track! 

Emily will get you all together to run this.

TRAINING WEEK 7/25/22

 Here are four days of workouts that you can draw upon:

IN ADDITION: ON AUGUST there is a free Cross Country clinic in Boston sponsored by NIKE!

DAY 1 - Cardiotrain (CT) 3 to 4 miles at 1:37 seconds over your mile time.

DAY 2 - Long Run ( LR) 3 or 4 miles

DAY 3 - Long Pace Per Mile (LPPM) - 1 Mile further than last week's Short pace per mile (SPPM)

3 miles at 52 seconds slower than your mile time

DAY 4 - Cardiotrain (CT) - Same workout as Day 1

SCHOOL RECORD HOLDER AND WESTERN MASS XC CHAMPION

HALL OF FAMER LAUREN LITSCHER

JAVELIN

 

TRAINING WEEK 7/18/22

 Here are the four days of workouts that you can draw upon for this week:

DAY 1 Cardiotrain (CT) - 2 or 3 miles at 1:37 seconds over your mile time

DAY 2 Long Run (LR)  - 2 or 3 miles 

DAY 3 Short Pace Per Mile (SPPM) - 2 miles at 52 seconds slower than your mile time

DAY 4 Cardiotrain - Same workout as DAY 1

TRAINING WEEK OF 7/11/22

Now that most of you have completed your timed mile.

We want to continue running each week and put in mileage. A lot of you are new and have never run on a consistent basis as far as distance running goes.

So here is what I would like the NEW people to do vs. the experienced ones.

We are starting slow and  building up each week:

Experienced runners this week are expected to do about double of what the newer folks are doing.

Each day begin with an extensive warm-up and stretching routine. If you have a foam roller, USE it.

Four days of running on your own. Pick your days, but whenever you can, run with a member of the team.

Here are those that have secured a timed mile:

Emily -        7:45    (9:22 CT)    (8:37PPM)

Julieann -    7:31     (9:08 CT)    (8:23PPM)

Ellie -          7:45     (9:22 CT)    (8:37PPM)

Samantha -  7:30     (9:07 CT)    (8:22PPM)   

Audrey -      7:35     (9:12 CT)    (8:27PPM)

Ashley -       9:30     (11:07CT)    (10:22PPM)

Addison -     9:00     (10:37CT)    (9:52PPM)

Nevaeh -       8:33     (10:10CT)    (9:25PPM)

Mary Kate -  DECIDED NOT TO DO XC

Example: if you ran an 8 minute mile, run 1 or 2 at 9:37 seconds each mile. Miles are continuous (not broken down)

DAY 1: Cardiotrain ( CT) -  1 or 2 miles at 1:37 seconds over your mile time

DAY 2: Long Run (LR) - 1 mile more than you ran before (2  or 3 miles)

DAY 3: Short pace per mile (PPM) - 1 or 2 miles at :52 seconds slower than your mile

Example: if you ran an 8 minute mile, run 1 mile at 8:52 seconds

DAY 4: Cardiotrain (CT)  - Same as DAY 1

SECRET WORKOUT?

MUST SEE: SYDNEY McLAUGHLIN TRAINING REGIMEN

 

DISTANCE TRAINING PRIOR TO CROSS COUNTRY

 

Marvel Studios Celebrates The Movies:BET TRAILER EVER

East Longmeadow Girls Indoor Track Wmass Champ 2016

 

We were NOT supposed to win according to MassJive...

HOW TO RUN THE 400

Pay attention. There shall be a test later today!

First FIVE steps as fast as you can. Head down.

First 50 meters fast. I will have a cone at that mark to remind you to run hard to that point

From 50 meters to  200 meters, "float". This does not mean slow down, but merely relax your shoulders and neck muscles.  Continue your pace with chin up, chest up and big arm action.

At 200 meter mark (will have another cone there) - accelerate for 10 meters (will place a third cone there as well).

From 220 meters  to about 310 meters  attack the curve by leaning slightly into it.

From 310 meters to the finish ( homestretch) "get tall". Step over drive down.

YES, you are tired, but this is the "guts portion" of the race.

When you reach the finish line, if you are religious in any way, THANK your maker!

The difference between you and others may very well be that you have a PLAN on how to run the race and are not simply running it to see what happens.

One of my best friends in life (Donald G. Beaman) always told me "You have GOT to have a PLAN!"

Don  Beaman

"The Beamer"

Coach Budd

 

Start 2021 with your Track and Field Homework A.K.A. Core

WEEK OF OCTOBER 19 PRACTICES

MON - 

WARMUP

2 MILE WARMUP RUN

TEMPO RUN 12 X 400'S BETWEEN 1:52 AMD 2:00 OR 2:00 AND 2:10

2 MILE COOLDOWN

CORE WORK

TUE - 

WARMUP 

WARMUP RUN

RACE VS. LUDLOW

COOL DOWN

WED -

LONG  RUN/ SPEED ENDURANCE FOR SPRINTERS

THU -

RECOVERY RUNS - DISTANCES VARY

FRI -  ACTIVE WARMUP/ CLEAN CONTAINER/FRISBEE

SAT - HILLWORK RUN AT FOREST PARK

SUN - RESTORATION DAY

TUE - MEET AT HOME VS. LUDLOW

WED - 

THU -

FRI -

SAT -

SUN -

MON -

TUE -

WED

WEEK OF OCTOBER 5 AND 12 PRACTICES

MON - RECOVERY RUN DAY - GO OVER STRATEGY FOR MEET

TUE - MEET AT CHICOPEE

WED - 

LONG RUN DAY

EMPHASIS ON FORM AS FATIGUE SETS IN

VARIOUS DISTANCES STARTING AT 4 TO 7 MILES

CORE WORK

THU -  SCHOOL WAS CANCELLED DUE TO POWER FAILURE IN TOWN

WAS SUPPOSED TO BE A RECOVERY RUN DAY

FRI -  

ACTIVE WARMUP

2 MILE WARMUP RUN

 

4 X 300  SPECIAL ENDURANCE RUNS @ .77 OF 400 TIMES REST = 4:30 MINUTES

2 MILE COOLDOWN

CORE WORK

SAT - 

TEMPO RUN AT FOREST PARK @ 86% OF VO2 MAX TIMES 4 OR 5 MILES

SUN - 

RECOVERY RUNS OF 4 TO 6 MILES DEPENDING UPON EXPERIENCE

MON - 

ACTIVE WARMUP

2 MILE WARMUP RUN

10 X 30 SPEEDWORK WITH 3-4 MINUTE JOG IN BETWEEN

2 MILE COOLDOWN

TUE -  

MEET (RAINED OUT) SENT VIDEO ON www.coachbudd.com

(NO ACCESS TO INSIDE SCHOOL DUE TO COVID)

WED - 

MEET AT CHICOPEE COMP

THU - 

ACTIVE WARMUP

STRETCH BAND WORKOUT

RUN COURSE WARMUP RUN

6 HURDLE DRILL

DYNAMIC FLEXATION

FRI -  

(RAINED OUT)  SENT VIDEO ON www.coachbudd.com

SAT -  

RECOVERY  RUN FOR ALL - SENT OUT INDIVIDUAL DISTANCES/ CAR WASH

SUN - 

LONG RUN FOR ALL - SENT OUT INDIVIDUAL DISTANCES

WEEK OF SEPTEMBER 28 PRACTICES

WEEK OF SEPTEMBER 28 PRACTICES

MON -

ACTIVE WARMUP

2 MILE WARMUP RUN

2 MILE  VO2 MAX

RECORD YOUR TIMES

2 MILE COOL DOWN

LEG ELEVATIONS

TUE -

(UP TO) 7 MILE RECOVERY RUN
6 X 80 STRIDES WALK BACK
CORE

WED -

( UP TO)7 MILE RECOVERY RUN

LEG CIRCUITS

THU -

LIGHT STRETCH

LONG RUN - UP TO 9  MILES EASY 

FOR LESS EXPERIENCED RUNNERS GO ABOUT 6 OR MORE

FINISH WORKOUT WITHOUT STOPPING

 - SET A SPOT FOR WATER IF NEEDED HALFWAY

ELEVATE LEGS

CORE

UPDATED CHANGE FOR THURSDAY

LIGHT STRETCH

2 MILE WARMUP RUN -FIRST TWO MILES OF ACTUAL COURSE

2 X  (3 X 50 ACC - 50 FLOAT - 50 LIFT/POP (BALL OF FOOT) 5 MIN

2 MILE COOL DOWN

STRETCH BAND WORKOUT

CORE

LEG ELEVATIONS

FRI -

ACTIVE WARMUP

400 METER TIME TRIAL

(TELEPHONE POLE FARTLEK -
OR COUNTRY MILE -
 OR 5 MILES WITH 10 SECOND PICKUPS

LEG CIRCUITS (3 SETS) - LAST SETS FOR A WHILE

UPDATED CHANGE FOR FRIDAY DUE TO WEATHER - 30 MINUTE HIIT AT HOME

SAT -

LIGHT STRETCH

(UP TO)7 MILE RECOVERY RUN

(GO TO CHICOPEE STATE PARK AGAIN)

CORE

SUN -

RESTORATION DAY

WEEK OF SEPTEMBER 21 PRACTICES

WEEK OF SEPTEMBER 21 PRACTICES

SENIORS WORK ON NEW ROUTES/COURSES AND REPORT TO COACH BUDD

IMPORTANCE OF ICING!

MON -

2 MILE WARMUP RUN

5 MILE TEMPO RUN - PACE IS 80-85%  OF VO2 MAX

1 MILE COOL DOWN JOG

LEG CIRCUITS (2 SETS)

ELEVATE LEGS

TUE -

WARMUP

 UP TO 6 MILE RECOVERY RUN

 
THEN
6 X 80 METER STRIDES - WALK BACK

CORE

WED -

LIGHT STRETCH

UP TO 8 MILE LONG RUN

LEG CIRCUITS ( 2 SETS)

STRETCH AND ELEVATE

THU -

ACTIVE WARMUP

2 MILE JOG

HILLS

7 X 120 METERS FOR INEXPERIENCED RUNNERS

7 X 180 METERS FOR EXPERIENCED

80% SPEED - JOG BACK RECOVERY

2 - 3 MILE JOG RECOVERY

CORE

FRI -

LIGHT STRETCH

UP TO 8 MILE RECOVERY RUN

6 X 80 METER STRIDES - WALK BACK

CORE

SAT -

6 MILE RECOVERY RUN

(LOOKING TO PRACTICE AT STANLEY PARK)

LEG CIRCUITS (2 SETS)

SUN -

RESTORATION DAY