I AM GOING TO BE PUTTING EITHER NAMES OR PICTURES UP OF MANY OF OUR BEST RELAY TEAMS ON THREE SITES ALONG WITH BIOS AND STATS:
FACEBOOK
ALUMNI PAGE
AND
COACHBUDD.COM
Since I am not allowed to connect with almost all of you, you are free to see what I put up elsewhere on the www.coachbudd.com site.
ESTABLISHED DISTANCE RUNNERS
SHORT WARMUP
6 - 8 MILE LONG RUN
(PURPOSE IS FOR RECOVERY...NOT TIME BASED AND TO HELP BUILD AEROBIC CAPACITY: REMEMBRR THAT YOU START BUIDING AEROBIC ENERGY SYSTEM AFTER 3 MILES OF WORK. TRY NOT TO STOP IF YOU ARE NEW. HYDRATE WELL!)
THEN
CORE WORK
ESTABLISHED THROWERS
ACTIVE WARMUP
DOUBLE CHECK WITH COACH MORRISSEY WITH ROUTINE, BUT TRY AND GET SOME THROWING IN FOR ALL THROWING EVENTS!
JAVELIN: BOUNDING WHILE DRAWING BACK JAVELIN NON-THROWING ARM REACHING OUT/THUMB DOWN
EVERYONE ELSE
3- 6 X 300@ 80-85% REST = 3-4 MINUTES
THEN
JAVELIN: DO THROW WORKOUT FOR JAVELIN
JUMPERS: 16 STEP RUN THROUGHS X 5 BACKWARDS
VAULTERS: 10- 12 STEP RUN THROUGHS WITH POLE (HOLDING PROPERLY)
THEN(ALL)
CORE WORK
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