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

WEEK OF SEPTEMBER 14 PRACTICES

WEEK OF SEPTEMBER 14 PRACTICES


OFFICIAL PRACTICES AT THE SCHOOL SHOULD BEGIN ON  FRIDAY SEPTEMBER 18

MON -

ACTIVE WARMUP

2 MILE WARMUP RUN

3 X 1 MILE  VO2 MAX

PACE IS 1/2 OF VO2 MAX TIME (EXAMPLE: 16 MIN 2 MILE = 8 MINUTE MILE)

REST BETWEEN EACH MILE EQUALS MILE TIME

RECORD YOUR TIMES

2 MILE COOL DOWN

LEG CIRCUITS

TUE -

5 MILE RECOVERY RUN

CORE


WED -

5 MILE RECOVERY RUN

LEG CIRCUITS

THU -

LIGHT STRETCH

LONG RUN - 8 MILES EASY

FOR LESS EXPERIENCED RUNNERS GO ABOUT 6 OR MORE

FINISH WORKOUT WITHOUT STOPPING

 - SET A SPOT FOR WATER IF NEEDED HALFWAY

CORE

FRI -

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

STRETCH AND ELEVATE

SAT -

5 MILE RECOVERY RUN

(LOOKING TO PRACTICE AT FOREST PARK)

CORE

SUN -

4 MILE RECOVERY RUN

WEEK OF SEPTEMBER 7 PRACTICES

WEEK OF SEPTEMBER 7 PRACTICES

MON -

ACTIVE WARMUP
2 MILE WARMUP RUN

4 MILE TEMPO RUN AT APPROXIMATELY 85% OF VO2 PACE
(3 MILES FOR LESS EXPERIENCED RUNNERS)
TEMPO IS A MEDIUM TO STRONG RUN - TIMED

(LESS EXPERIENCED RUNNERS 3 MILES)
RECOVERY
THEN RUN 1 EASY MILE

LEG CIRCUITS - 2 SETS

TUE -

LIGHT STRETCH

6 MILE RECOVERY RUN

(LESS EXPERIENCED RUNNERS CAN TRY TO GET TO 4 MILES OR MORE)

BODY CORE

WED -

LIGHT STRETCH

7 MILE LONG RUN

(LESS EXPERIENCED RUNNERS TRY TO GO FURTHER THAN BEFORE)

LEG CIRCUITS - 2 SETS

THU -

ACTIVE WARMUP

2 MILE JOG FOR WARMUP - 1 MILE OF JOG/ 1 MILE OF SKIPPING

7 X 120 METER HILLS (PREFERABLY ON SIDE OF SCHOOL)

RUN UP HILL  AT 80%  SPEED AND JOG DOWN RECOVERY

3 MILE JOG

BODY CORE

FRI -

LIGHT STRETCH

5 MILE RECOVERY RUN

LEG CIRCUITS

SAT -  UPDATED

REST

SUN -

STRETCH

5 MILE RECOVERY RUN FROM HOME

LEG ELEVATIONS

WEEK OF AUGUST 31 PRACTICES

WEEK OF AUGUST 31 PRACTICES - TIME TO CONTINUE ON!

IT IS IMPORTANT THAT EACH PERSON HAVE THEIR OWN SUPPLY OF WATER AND HAND SANITIZER.

EXERCISE SOCIAL DISTANCING WITH MASKS WHEN WARMING UP..

IS OKAY TO REMOVE MASK WHEN RUNNING, BUT NOTHING CAN BE SHARED!

MON - UPDATED

STRETCH

2 MILE WARMUP RUN
TIMED TWO MILE RUN (VO2 MAX - MEASURING YOUR AEROBIC POWER
FULL RECOVERY
2 MILE COOL DOWN (POSSIBLY LESS FOR INEXPERIENCED RUNNERS

BODY CORE 

TUE -

REST: STRETCH   BIKE OR SWIM IF YOU CHOOSE TO

WED -

LIGHT STRETCH

6 MILE LONG RUN..(TRY TO RUN AT ABOUT 60-65% OF YOUR VO2 MAX PACE)

(LESS EXPERIENCED RUNNERS TRY TO GO FURTHER THAN LAST WEEK)

TRY NOT TO WALK DURING THIS RUN

THE PURPOSE IS TO BUILD UP YOUR AEROBIC THRESHOLD ON LONG RUNS/

RUN AT A CONVERSATIONAL PACE

WE ARE BUILDING AEROBIC AFTER 3 MILES OF RUNNING

BECAUSE OF COVID, IT IS SUGGESTED THAT WE KEEP OUR GROUPS SMALL AND 

NO BIGGER THAN 5 IN A GROUP

LEG CIRCUITS - 2 SETS

THU -

WARMUP STRETCH

5 MILE RECOVERY RUN 

BODY CORE

FRI -

ACTIVE WARMUP

2 MILE JOG FOR WARMUP - 1 MILE OF JOG/ 1 MILE OF SKIPPING

6 X 120 METER HILLS (PREFERABLY ON SIDE OF SCHOOL)

RUN UP HILL AT 80% SPEED AND JOG DOWN RECOVERY

UP TO 4 MILES RECOVERY AT 60-65% OF VO2 MAX

LEG CIRCUITS - 2 SETS

LEG ELEVATIONS AND REST

SAT -

REST MENTALLY AND PHYSICALLY OR SWIM/OR BIKE IF YOU WISH

SUN -

LIGHT STRETCH

6 MILE RECOVERY RUN FROM HOME

LEG ELEVATIONS