QUICK IMPORTANT DATES:
*****SIGN UP DEADLINE FOR CARROLL INVITE AND NATS: Saturday, March 21st******
CARROLL INVITE: Saturday, March 28th
QUICK IMPORTANT LINKS:
Facebook Page: If you are not a member, request to join!
Meet Sign Up
Volunteer Sign Up
Womens Fitness Group Classes
| IMPORTANT INFO |
Platteville final qualifier meet (brief) Recap
Congrats to our 9 competitors on Friday! Not the biggest meet in the world, but still a good way to stay competing! We crushed the men and women's mile😉😉 and Isaac put down an impressive 800 time at 2:01! Here are the results and the pictures that Joe took! Thanks Joe!!!
CONCESSIONS 3/6 *RECAP*
I just wanted to thank everyone for helping out at concessions on Friday! We worked very well as a team and because of all of you volunteering, we are able to have lower meet fees! So, thank you and keep your eyes out for another concessions volunteering opportunity in April!
sign up deadlines!
Note that the sign up deadlines for both the Carroll Invite and NIRCA Nationals is March 21st at midnight! It's easy to forget about the deadlines over spring break so if you want to compete get your name on the meet sign up ASAP. AND IF YOU WANT TO COMPETE AT NATIONALS YOU MUST SIGN THE ELIGIBILITY WAIVER THAT FRANK HAS!
| WORKOUTS |
| Monday: | Tuesday: | Wednesday: | Thursday: | Friday: | Saturday: | Sunday: | |
| Long Distance | OUTSIDE!
2-4 mile progression run starting 20-30 seconds slower than threshold pace, cutdown 5-10 seconds per mile down to threshold pace, then maintain.
4-6x 200m(all out while maintaining form, full recovery)
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3-6 miles
4-6 strides
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INSIDE!
1200m @ Threshold -- 2 min rest -- 6-10 x 400m starting at 10k pace progression to 3k pace. 90 sec rest b/w each 400
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3-6 miles
4-6x strides
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| Mid Distance | OUTSIDE!
2-4 mile progression run starting 20-30 seconds slower than threshold pace, cutdown 5-10 seconds per mile down to threshold pace, then maintain.
4-6x 200m(all out while maintaining form, full recovery)
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3-6 miles
4-6 strides
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INSIDE !
800m @ Threshold -- 2 min rest -- 6-8 x 200m starting at 1500m pace progressing to 800m pace. 2 min rest b/w each 200. 4x in’s and out’s |
3-6 miles
4-6x strides
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| 4-5 x Broken 350s (200, 150) OR 5-6 x Broken 250s (100, 100, 50) --depending on event focus. @ 90% w/ 3-4' rest | 8 x 20m flies AND blocks | FAST Ladder. 250, 200, 150, 150, 200, 250. @ 85% w/ 3' rest | Jumps/hurdles/blocks
LIFT |
6-10 x 200m tempo pickups. Stride (not jogging) the first 150m steady around 70%, fly for the last 50m @95%. Can increase distance if desired. |