Training for the Week of 4/22 – 4/28

(Practice starts at 3:00pm in the High School Gym)

Sunday – Recovery, Stretch, Ice, Drills, Yoga, Bike, or Swim

Monday – Foot Drills (Bare Foot)/ Foot Stability/ Hips/ Core/ Skips (Outside)/ Triple Shamrock or Double Shamrock /Standing AIS/ 4 x 100m accelerations/ Groups

Tuesday – Myrtle/ Foot Drills (Bare Foot)/ Foot Stability/ Hips/ Core/ (Skips (Outside)/ WO or Old Chicago/ Standing AIS/ Groups

Wednesday – Centennial State Classic @ North Stadium or Foot Drills (Bare Foot)/ Foot Stability/ Hips/ Core/ Skips (Outside)/ Thirsty Loops 1-2x/ Standing AIS/ 4 Strides/ Groups

  • Bus @ 1:30pm
    • 1600m: Tori, AE, Brooke
    • 1600m: Stosh, Logan B, AJ, Alex
    • 800m: Jas, Christine, Melia
    • 800m: Jeremiah, Austin

Thursday – Jeffco 5A JV Championships or Myrtle/ Foot Drills (Bare Foot)/ Foot Stability/ Hips/ Core/ (Skips (Outside)/ Old Chicago/3 x 150m/ Standing AIS/ Groups

Practice at 3 pm in the gym for those not racing.

  • Bus @ 2:15pm
    • 1600m: Jas, Christine,
    • 1600m: Jeremiah, Austin, Ashton
    • 800m: AE, Brooke
    • 800m: AJ, Zach
    • 3200m: Tori, Melia
    • 3200m: Stosh, Logan B

Friday – Stutler Bowl or On your Own – Foot Drills/ Foot Stability/ Hips/ Core/ Skips (Outside)/ 25 – 30 mins easy/ Standing AIS/ Group

No organized practice for those not racing.

  • Bus @ 1:30pm
    • 1600m: Mary M, Mary F, Allyssa
    • 1600m: Thomas, Logan P
    • 800m: Halle, Hailey
    • 800m: Micah

Saturday – Practice at Ferrufino Park @ 8:30am

Post-Run Recovery Starts with Protein – Amy Reinink

Talk Your Way to the Top – Derek R. Marr, PH.D

The 5 Ingredients that belong in your Fridge – Lindsey Emery

The Right Way to Carbo-Load before a Race – Dimity McDowell

Foam Rolling? Do it Right – Jenny McCoy, Carl Leivers

Running on Air: Breathing Technique – Budd Coates, Claire Kowalchik

Gear Tip: Dry out Soggy Sneaker – Jeff Dengate

VDot Running Calculator

Informational Videos

Foot Strength Routines

Essentials of Running Mechanics

Favorite Team Podcasts

Final Surge by Dean Ouellete

Out in Front by Kirk Nicklaus

Injury Protocol

1. Rate your pain level: 10 being you need to go to the ER, you are in excruciating pain. 1 being you barely feel anything but there is something dull and achy. On this scale if you find yourself unable to run and in about a 6 or above pain then you need to text/email me right away and tell me what happened.
2. If school is in session and our trainer is around, please go see him. Do this after you do step one and contact me. Coach Swartz should be the first person you tell unless it is an ER type of emergency.  If you need to see a PT because we are out of school, same as before. Tell me first (email/text), then head over to PT and find out what can be done.
3. If you have some achiness and yeah it hurts, but you can run without changing your gait much, then make sure you ice and rest a day and then resume running after talking with me. Epsom salt Ice baths and heated baths work well to reduce inflammation and promote healing.
4. It’s very important to do the extra work we do to try and prevent injuries, warming Up is vital to staying healthy. Myrtle, Skips and muscle activation (AIS) is very important. Foam rolling is key, core and foot drills should be done correctly. Running on dirt when you can is important as well.
5. Getting Sleep and staying properly hydrated is also very very important to staying healthy.
6. Shin Splints, stretching your hip flexors so you are not hunching over during your running and creating a gait that causes shin splints is important. Please make sure you do foot drills and myrtle before you run. Stretching and a massage of the lower leg, icing, compression socks and good shoes are also other ways to help prevent and care for shin splints.