Week 9
Monday: Pre-meet
– work middle school track meet
Tuesday: Colfax Invite!!
– warm up well
– get to see GC for conference
– warm clothes, dry clothes, food, water
Wednesday: Recovery Day
– warm-up, dynamic stretching and static stretching
– LJ, TJ, PV, relays
– Team stretch, abs
Thursday: Sprinters warm-up 5-6 minutes, Mid-distance 7-8 minutes & dynamic stretching
– Sprinters, 4 x150m @ 90-95% w/5 minute recovery, relays 2 x 1/2 distance handoffs, 1 x full all out
– Mid-distance, 10-12 x 100 yard sprints learn to getting out fast and holding upto 80 yards decelerate last 20 yards, only 2-5 second rest between. Finish with track sprints, feeling fast
Cool down,Team stretch, abs
– Eat something good for you after the workout, fruit, a bagel, lean protein (fish and/or chicken)
Friday: Recovery Day
– warm-up, dynamic stretching and static stretching
– LJ,TJ,PV, relays
– Team stretch, abs
So you won't go hungry, stash 1,000 calories of tried-and-true food in your gym bag. (Never try new foods before an important event.) You might even pack extra snacks for underfed teammates. On game day you can add perishable items such as yogurt, bagels, apples or other fresh fruit, or even a sandwich or two. Some possibilities:
??? Granola bars or energy bars (about 200 calories each)
??? Trail mix (about 200 calories per 1/2 cup)
??? Toaster pastries (about 200 calories each)
??? Dried fruit (150 calories per 1.5-ounce box of raisins)
??? Animal crackers (about 140 calories per 12 pieces)
??? Juice boxes (100 to 150 calories per 8 ounces)
Saturday: Work out! We need this day for our future!
Sprinters 5-6 minutes, Mid 7-8 minutes & dynamic stretching
– Sprinters, relay work, and starts 1 x 60, 50, 50, 40, 40
– Mid-distance, BAYLOR WORKOUT!, 2 x 3 60m at 95% slow down 40m then pitter-patter jog 40m, then 60m at 95% 40m slow down – pitter patter jog 40m. 5 min rest, 6x40m starts, spikes for the starts!
– Cool down, team stretch, abs
– Eat something good for you after the workout, fruit, a bagel, lean protein (fish and/or chicken
Sunday: Active Rest
– light jog, biking, shopping, etc???
Monday: Pre-meet
– Spaghetti feast at Coach Goers house, or go out?
Tuesday: CONFERENCE!! WANT TO FEEL GREAT! BEST TIMES OF THE YEAR!!
– Good breakfast (egg whites with tons of veggies is perfect)
– Fiber 2 hours before you compete (whole wheat bagel for example)
– Non-acidic fruit and veggies just before and after events
– Tons of water
The rule of thumb for eating before exercise is to allow 4 hours for a big meal (about 1,200 calories), 2 hours for a light meal (about 600 calories), and an hour or less for a snack (about 300 calories). Sample carbohydrate-rich menus:
Large Meal Light Meal Snack
2 large bagels 2 c spaghetti 1 medium banana
2 tbsp peanut butter 1/2 c tomato sauce 1 pkg instant oatmeal
2 tbsp jam 8 oz low-fat milk 8 oz low-fat milk
8 oz fruit yogurt
16 oz orange juice