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

2020 DUTILLE GOES TO DILLY DILLY

In a not so surprising vote, the recipient of the Frank Dutille award is going on a unanimous vote to Erin Lavelle.

Frank is the founder of East Longmeadow Cross Country as well as Track and Field.  He has the most wins of any coach in school history (161). Frank ran many championship meets while he was also teaching Math here.

Both of his sons are ELHS Hall of Famers.

Dilly Dilly's numbers for Indoor this past season look like this:

Lavelle, Erin DILLY DILLY  JUNIOR       SCORED 209.5 POINTS 

Top

55M	vs. Agawam, Central, Longmeadow and Minnechaug	12/13/2019	7.77
200M	Northeast Invitational	1/12/2020	28.16
300M	PVIAC Championships	2/7/2020	42.93
High Jump	vs. Agawam, Central, Longmeadow and Minnechaug	12/13/2019	4-09.00
Long Jump	PVIAC Championships	2/7/2020	16-01.50
4X200M	PVIAC Championships	2/7/2020	1:53.70

She is very close to the school record in the 300 dash, and is a formidable long and triple jumper.

This award is given annually to the outstanding underclassman.  It might not be presented until later in the year, depending upon how things play out. 

K-Rod (last year's winner) is tasked with handing out this award.

So to Erin Lavelle, we all must say and repeat:

DILLY DILLY!

WORKOUT 04/25/20

ESTABLISHED DISTANCE RUNNERS

ACTIVE WARMUP

2 MILE WARMUP RUN

10 X 30 METERS  JOG 4 MINUTES IN BETWEEN

2 MILE COOL DOWN

CORE WORK

DYNAFLEX


EVERYONE ELSE

DAY OFF


LET ME KNOW IF YOU WANT ME TO CONTINUE WORKOUTS OR NOT.

SOME OF YOU HAVE TO GET READY FOR THE FALL EITHER IN HIGH SCHOOL OR COLLEGE FOR SPORTS.

IF THERE IS ANYTHING YOU NEED TO HELP, WILL DO MY BEST TO UTILIZE ALL OF MY RESOURCES.

SORRY WE NEVER HAD A SEASON, I WOULD HAVE LOVED TO HAVE THIS TEAM REPRESENT IN THE POST SEASON!

WORKOUT 04/24/20

ESTABLISHED DISTANCE RUNNERS

ACTIVE WARMUP

RUN TWO MILES FOR WARMUP

RUN ONE MILE FOR TIME

THEN REST TO FULL RECOVERY

RUN 400 METERS FOR TIME

RECORD THE TIME

JOG 2 MILES EASY

WORKOUT 04/23/20

ESTABLISHED DISTANCE RUNNERS

SHORT WARMUP

6 MILE RECOVERY RUN OR RIDE A BIKE FOR AN HOUR IF YOU HAVE ONE

CORE WORK

SHOT PUT
ACTIVE WARMUP
CHECK WITH COACH MORRISSEY FOR THROWS
BODYWEIGHT CIRCUITS

EVERYONE ELSE
5 - 10 X 200 @ 80% REST = 2 MIN
BODYWEIGHT CIRCUITS

WORKOUT 04/22/20

ESTABLISHED DISTANCE RUNNERS

ACTIVE WARMUP

 2 MILE WARMUP RUN

2 SETS OF 3 X 300 3 MINUTE REST IN BETWEEN EACH AND 5 MINUTES BETWEEN SETS

TAKE YOUR 800 TIME FROM THE OTHER DAY AND MULITPLY IT BY .35

2 MILE JOG

LEG CIRCUITS


ESTABLISHED SHOT PUT

ACTIVE WARMUP

HURDLE MOBILITY

GET IN SOME THROWS/WORK ON SPIN FOR DISCUS

CORE


EVERYONE ELSE

ACTIVE WARMUP

HURDLE PROGRESSION AND DRILLS

15 MINUTE RUN

CORE

WORKOUT 04/21/20

ESTABLISHED DISTANCE RUNNERS

OFF DAY

RELAX/STRETCH



ESTABLISHED SHOT PUT
ACTIVE WARMUP

DOUBLE CHECK WITH COACH MORRISSEY FOR COMPLETE WORKOUT'
GET IN SOME GOOD THROWS

EVERYONE ELSE

ACTIVE WARMUP

2 - 3 X SPLIT 600 ( 300 METERS @80% 2 MINUTE REST THEN
300 METERS @80% 7 MIN REST BETWEEN SETS
DYNAFLEX

WORKOUT04/20/20

We could be two weeks away from actually having a practice. Or we could be 2 weeks away from starting school. Difficult to tell. There's always a chance that we might not have school for the rest of the year.

I have to look at the glass as being half full. Governor Baker will likely determine Our Fate, the mr. Smith will ultimately make that decision.

Meantime here are the workouts for today:

ESTABLISHED DISTANCE
Today is a lactic threshold run
SHORT WARMUP
7 MILES FOR TOP RUNNERS/ 5 MILES FOR ROOKIES
TAKE YOUR 1 MILE VO2 MAX AND MULTIPLY BY 130%
THAT IS YOUR MILE PACE FOR TODAY
ELEVATE

ESTABLISHED SHOT PUT
ACTIVE WARMUP
DOUBLE CHECK WITH COACH MORRISSEY FOR THROWS
BUT GET IN 4-6 × 45'S REST 5-6 MINUTES
BODYWEIGHT CIRCUITS ( 2 SETS)

EVERYONE ELSE
ACTIVE WARMUP
4- 5 X 45 METERS(FIRST 20 ACCELERATE) REST = 5-6 MINUTES
THEN
3 X 50 METERS ON CURVE  REST = 3-5 MINUTES

JAVELIN GET IN SOME THROWS/WORK ON FORM
VAULT/HURDLES/JUMPS GET IN BOUNDING USING CHOICE OF DRILLS ON PREVIOUS POST
BODYWEIGHT CIRCUITS( 2 SETS)

04/18/20 WORKOUT:HEY...DO IT SUNDAY UNLESS YOU LIKE SNOW!

ESTABLISHED DISTANCE RUNNERS

SHORT WARMUP
 EASY LIGHT RUN UP TO 9 MILES (MIGHT WANT TO CONTACT SCOTT)
(YES...I SAID UP TO 9 MILES!)
WATER PUMPS
ELEVATE

ESTABLISHED SHOT PUT

ACTIVE WARMUP
 CHECK WITH COACH MORRISSEY FOR WORKOUT


EVERYONE ELSE

ACTIVE WARMUP
10 - 15 MINUTE RUN
HURDLE MOBILITY ( HURDLES AT THE END OF THE TRACK)
HURDLERS WORK ON LEAD LEG AND TRAIL LEG DRILLS AS WELL AS POPOVERS
NON-HURDLERS WORK ON BOUNDING
BODYWEIGHT CIRCUITS (2 SET) FOR EVERYONE

WORKOUT 04/17/20

ESTABLISHED DISTANCE
ACTIVE WARMUP
2 MILE WARMUP RUN
RUN 800 METERS FOR TIME PLEASE RECORD TIME AND SEND TO COACH
FULL RECOVERY
2 MILE COOL DOWN


SHOT PUT

CHECK WITH COACH MORRISSEYON WORK OUT
GET IN SOME GOOD THROWS FOR SHOT AND DISC

EVERYONE ELSE

ACTIVE WARMUP
2 SETS OF 3 X 150 SNOWBALLS (1ST 50 @ 80%, 2ND 50@ 85%,, 3RD 50@ 90%)
REST 4 MINUTES AFTER EACH 150 AND 5 MINUTES AFTER EACH SET
LONG AND TRIPLE JUMPERS  WORK ON BACKWARDS RUNS ON LONG JUMP RUNWAY SECURING PACE AND DISTANCE (DO 5 OR MORE)

WORKOUT 04/16/20

ESTABLISHED DISTANCE RUNNERS

SHORT WARMUP
6 MILE RECOVERY RUN
VERY LIGHT INTENSITY
CORE WORK

ESTABLISHED SHOT PUT

ACTIVE WARMUP
4 X 40 METERS @ 90 SPEED  REST = 1 MIN
THEN
CORE WORK


EVERYONE ELSE

ACTIVE WARMUP
5 - 7 X 40 METERS  REST = 1 MIN
EXERCISE BODYWEIGHT CIRCUITS ( 2 SETS)
DYNAFLEX

JAVELIN GET IN SOME THROWS AND WORK ON FORM
VAULT/JUMPS/ HURDLES DO SOME BOUNDING

WORKOUT 04/15/20

I WON'T BE WATCHING THIS VERSION OF THE BACHELOR THIS SEASON.

WHAT HAVE YOU BEEN BINGE WATCHING IF ANYTHING DURING THIS TIME?

I HAVE BEEN WATCHING A LESS KNOWN SERIES THAT IS ACTUALLY REALLY GOOD:

SMALLVILLE   I THINK YOU ALL MIGHT LIKE IT. SOMEHOW OR ANOTHER, I HAVE HULU.

POST AT THE END OF THIS IN THE COMMENTS SECTION WHAT YOU'VE BEEN WATCHING. LEAVE YOUR NAME ALSO.

ESTABLISHED DISTANCE

2 MILE WARMUP RUN

7 X 25 METER SPRINTS (BAREFOOT IF POSSIBLE)

REST = 5 MINUTES (YES 5 MINUTES)

4 MILE EASY RUN

LEG CIRCUITS

ELEVATE

SHOT PUT 

ACTIVE WARMUP

DOUBLE CHECK WITH COACH MORRISSEY

CORE WORK

EVERYONE ELSE

ACTIVE WARMUP

HURDLE MOBILITY(HURDLES AT END OF TRACK)

6 - 12  X 200 @ 70% REST = 2 MIN

JAVELIN WORK ON FOOTWORK

VAULT/JUMPERS  BOUNDING

CORE WORK

WORKOUT 04/14/20

Forget what I said yesterday, today is going to be a great day until it rains later on tonight.

Get outside and do something!

ESTABLISHED DISTANCE RUNNERS
SHORT WARMUP
6 MILE RECOVERY RUN
CORE WORK



SHOT PUT
COACH MORRISSEY WORKOUT
INCLUDE
5 - 8 X 25 METER FLY @ 90%  4-5 MIN REST



EVERYONE ELSE
5 - 8 X 200 HILLS @ 80% REST= WALK BACK
BODYWEIGHT CIRCUITS ( 2 SETS)
STRETCH
ENJOY THE DAY!

WORKOUT 04/13/20 & 04/14/20

The next two days are a wash. Weather is supposed to be wet, and windy.

Probably dangerous to go outside today. My suggestion is to do one or both of the 30 minute HIIT workout along with you regular warmup drills.

We shall resume regular training on Wednesday.

MAYBE  IN THREE WEEKS WE WILL BE ABLE TO TRAIN TOGETHER!

WORKOUT 04/11/20

LIKE MY EARS?

ESTABLISHED DISTANCE RUNNERS

SHORT WARMUP
2 MILE WARMUP RUN
5 X 1000 ON COURSE (MARKED) FOR VO2 MAX ( AT 2 MILE PACE)
REST = WORK TIME
(DRINK AND WALK TO FROM FINISH TO START)
2 MILE COOL DOWN
ELEVATE


ESTABLISHED SHOT PUT
ACTIVE WARMUP
DOUBLE CHECK WITH COACH MORRISSEY
GET THROWS IN FOR SHOT AND DISC

EVERYONE ELSE
ACTIVE WARMUP
HURDLE MOBILITY
JOG AN EASY 10 MINUTES
WORK ON POLE GRIP AND DO SINGLE LEG BOUNDS
LONG/TRIPLE WORK SINGLE LEG BOUNDS
JAVELIN STADIUM STAIRS

WORKOUT 04/10/20

ESTABLISHED DISTANCE

ACTIVE WARMUP
STRIDES 40 - 50 METERS EASY/FORM
THEN
6 X 50 METERS@ 95% JOG 4 MINUTES IN BETWEEN
THEN
3 - 4 MILES EASY RUN
LEG CIRCUITS

SHOT PUT

SHORT WARMUP
10 MINUTE RUN
DYNAMIC FLEXATION
BODYWEIGHT CIRCUITS (2 SETS)

EVERYONE ELSE
ACTIVE WARMUP
STARTS ON THE TURN  X 45 METERS
HURDLERS USE 1 OR 2 HURDLES ON LOW MARKS(GREEN)
DYNAMIC FLEXATION

WORKOUT 04/09/20

ESTABLISHED DISTANCE RUNNERS

SHORT WARMUP
6 - 8 MILE RECOVERY RUN (BE CAREFUL IF DOING IN THE RAIN, BUT YOU MUST GET THE AEROBIC ENERGY SYSTEM WORKED TODAY)
CORE

SHOT PUT

ACTIVE WARMUP
CHECK WITH COACH MORRISSEY
CORE WORK

EVERYONE ELSE

ACTIVE WARMUP - NO RUNNING DRILLS UNTIL THE END OF PRACTICE
10 MINUTE RUN
HURDLE MOBILITY

HURDLERS CAN WORK ON LEAD AND TRAIL LEG DRILLS
VAULTERS CAN WORK ON TECHNIQUE DRILLS
JAVELIN CAN WORK ON TECHNIQUE DRILLS

EXTENDED RUNNING DRILLS TO INCLUDE:

ARM CIRCLE JOG

BACKWARDS RUN

TOE WALK ( ON BALL OF FEET)

HIGH KNEES

BUTT KICKS

HEEL WALK ( DORISFLEX FOOT)

A - SKIPS

B - SKIPS

C - SKIPS

SOUL TRAINS

SIDE SHUFFLE LEFT

SIDE SHUFFLE RIGHT

GRAPEVINES LEFT

GRAPEVINES RIGHT

FAST LEG LEFT

FAST LEG RIGHT

SKIPS

BACKWARDS SKIPS

INSTEP TOUCHES

PTERODACTYLS

EASY STRIDES

THEN CORE WORK

WORKOUT 04/08/20

RAIN EXPECTED FOR THE NEXT FEW DAYS.
IF NECESSARY SUBSTITUTE 30 MINUTE HIGH INTENSITY WORKOUT, BUT RUNNING IS IMPORTANT THESE DAYS


ESTABLISHED DISTANCE RUNNERS

SHORT WARMUP
2 MILE WARMUP RUN
8 X 400 @ 4 SECONDS FASTER THAN VO2 MAX
TAKE VO2 MAX AND DIVIDE BY 8, THEN TAKE OFF 4 SECONDS
(WILL LIKELY WORK OUT TO SOMEWHERE BETWEEN 1:45 AND 2:00)
RECOVERY TIME TO BE ABOUT 30 - 35 SECONDS
2 MILE COOL DOWN
WATER PUMPS
ELEVATE

ESTABLISHED SHOT PUT
ACTIVE WARMUP
DOUBLE CHECK WITH COACH MORRISSEY SINCE WEIGHT ROOM IS UNAVAILABLE

EVERYONE ELSE

ACTIVE WARMUP
HURDLE MOBILITY DRILLS
6 - 8 X 35 METERS @  95% REST = 3 - 4 MINUTES
CORE WORK
BODYWEIGHT CIRCUITS ( 2 SETS)

WORKOUT 04/07/20

Sorry the workup wasn't up earlier today.

DISTANCE
SHORT WARMUP
2 MILE WARMUP RUN
2 - 3 X 4 MINUTE HILL REPEATS BY SCHOOL
2 MILE COOL DOWN
LEG CIRCUITS
ELEVATE

SHOT PUT
SHORT WARMUP
10 MINUTE RUN
DYNAMIC FLEXATION
BODYWEIGHT CIRCUITS (TWO SETS)

EVERYONE ELSE
ACTIVE WARMUP
5 - 10 X 200 METERS@70 - 75% REST = 2 MINUTES
THEN
CORE