Wethersfield
Wethersfield
xc / track & field
xc / track & field
INDOOR TRACK & FIELD SCHEDULE FOR DEC 29-JAN 2:
Mon practice at 8-10, Tue meet at Hillhouse - bus at 7:45, Wed and Fri practice at 10-12
mile: Alexa Nunez
4x200m Relay: Alexa Rivera, Miranda Dominguez, Ellie Hill, Adrianna Ficcacelli
300m: Sam Martin
4x200m Relay: Jeremy Quadrato, Levi Currie, Sam Martin, Ethan Wereb
Dec 29-Jan 4
Mon distance run of 60 minutes
Weight room
Tue distance run of 60 minute drop downs; total distance of approx 8-9 miles - use a course with minimal traffic interruptions- (start with a 5:00 normal training pace, drop down :15/mile at 20 minutes and again at 40 minutes, 5:00 cooldown jog). Re: 5 minutes normal pace + drop down :15/mile from the 5-20 minute mark, drop down another :15/mile at the 20-35 minute mark, drop down another :15/mile from 35-50 minute marks, cooldown pace from 50-60 minutes
Wed 10-12 practice.
Timed fartlek on track, green, or find a space where you won't need to stop for traffic during the fartlek portion. 2 miles easy, than 30sec hard/easy, 60sec hard/easy, 90sec hard/easy , 120sec hard/easy and repeat backward (will do the 120 twice) Re: 30sec hard/easy means 30 seconds fast + 30 seconds easy - this is a continuous timed fartlek, so no breaks; 30-60-90-120-120-90-60-30 ... fartlek portion is 20 minutes total
Thu no practice, 45-60 minutes on own
Fri 10-12 practice.
DMV or similar; double drop down 5x800m...each rep will include a drop down at each 200m and the total time on each rep will drop down. Coach will have goal times. For example: rep #1 = 3:00 total with 0-200m at 47sec, 200m-400m at 46sec, 400m-600m at 44sec, 600m-800m at 43sec ... rep #2 might be at 2:55
Sat PANCAKE BREAKFAST
Sat or Sun
45-60 minutes on own
total miles for week: 37+ miles
Dec 29-Jan 4
Mon distance run of 45 minutes
Weight room
Tues no practice; run 45 minutes on own or Hillhouse Holiday Meet.
Wed 10-12 practice.
Prospect or similar, ending at the track, High intensity style Igloi workout TBD if didn't race on Tue; distance run of 45 minutes for those that race Tue.
Thu no practice, 45 minutes on own
Fri DMV or similar; 3x(3x400 double drop downs); Coach will have goal times. For example, set #1 400m times might be 70, the rep drop would be 19sec for 0-100m + 18sec for 100m-200m + 17sec for 200m-300m + 16sec for 300m-400m ... set #2 would be at 68 pace.
Sat PANCAKE BREAKFAST
Sat or Sun
45 minutes on own
total miles for week: 24-30 miles
bike trail to Nott to Wolcott Hill to Prospect to Folly Brk/bike trail (3.6)
Wolcott Hill to Nott to Yale to Emerson (2.5)
Cloutier (2.75)
Randy (3.5)
Willow (3.5)
DMV (3.25)
short Goodwin (3.75)
to Wethersfield green, 1 lap, back to WHS (3)
Wethersfield green to Church St (3.25)
Box A (3) - Ridge to Nott
Box B (3) - Ridge to Prospect
'Little Giant' Main St to the cove to Mikey's Place/Garden St to the green, around the green to Marsh St/Church St and back to WHS (4.3)
short Goodwin + loop in Wintergreen Woods (4)
Randy (3.75)
Maple (4.25)
Willow to Prospect to Cloutier (4)
long Goodwin (4.75)
DMV extended to Yale (4.25)
Wethersfield green to DMV (3.75)
Box A extended to Jordan Ln (4)
Cedar St (3.75) extend to Wolcott Hill (4.25)
Goff to Nott (4.25)
Coppermill to Fox Hill to Two Brk (4.5)
Coppermill to Fox Hill to Maple (5)
Maple extended to Ridge (5.25)
Maple with added loop inside the loop on Meadowgate to Boulter (5)
Willow to Randy (5)
Willow to Collier to Highland (5)
Wethersfield green to DMV extended to Yale (5)
long Goodwin (4.75), with extension to Nott to Cedar (5.25)
DMV with short Goodwin extension (5.25)
Highcrest to Fox Hill to Coppermill (5)
long Goodwin extended to Dale (6)
Willow to Collier to Highland to Hang Dog to Maple (6.5)
Highland to Hang Dog to Coppermill (6.25)
Highcrest to Hang Dog to Maple (6)
Maple to Fox Hill to Coppermill (5.75)
Maple to Hang Dog to Coppermill (6.5)
short meadows - enter/exit at horse farm on Elm St and River Restaurant (5.8)
Highland to Hang Dog to Maple (7)
Rocky Hill HS (7.25)
Highland to Westerly Terrace to Maple (7.5)
Long Goodwin extended to Prospect (7)
short meadows extended to DMV- enter/exit at horse farm on Elm St and River Restaurant (7.25)
DMV extended to long Goodwin (7)
Elm Ridge Park (see below) extended into the meadows and back to WHS via Church St. (12)
'Big Giant' Main St to the cove, to Mikey's Place and Garden St, cross the green to Elm St to short meadows and return via Marsh/Church St (9.0 miles)
Highland to Two Rod, up hill to Kitts Ln, right on Cypress, right on Cottonwood, left on Back Ln to the end which is Prospect, and back to WHS (8.5 miles)
Highland to New Britain Ave to Maple (8)
Big Y (8)
Middle meadows - enter/exit at horse farm and waste treatment plant (8)
Long meadows - enter/exit at ferry landing and horse farm on Elm St (11)
super long meadows - enter/exit at ferry landing and River Restaurant (12.25)
Dinosaur State Park - Maple to Gilbert to end turn left, to end turn left onto Silas Deane, to Old Main St/Middletown Ave (10)
Long Goodwin extended to Prospect to Cloutier (7.75) or to Randy (8.5)
Elm Ridge Park - basically extended Rocky Hill HS - keep going straight on Orchard to the end, turn left onto Elm St, cross Silas Deane and immediate left onto diagonal street to Old Main/Middletown Ave (8.5)