Thursday, March 24, 2016

Home Tri Meet!

Our next meet is coming up this Tuesday (March 29th) on our HOME TRACK! We are in need of parents/supporters to help us run the meet smoothly! If you are able to help for any amount of time please sign up at the link below! You don't need any experience with track to help- we'll take anybody who can!


Here is the basic schedule that the meet will follow: 
Order of Running Events
*Girls will compete first in each of the running events
100m/110m Hurdles
100 m Dash
1600m Run
4 x 100 m Relay
400m Dash
300m Hurdles
800m Run
1600m Medley Relay 
200m Dash
3200 m Run
4x400m Relay

Field Events
3:30-4:30 Open Pit Shot Put
3:30-4:30 Open Pit Javelin
4:30-5:30 Open Pit Discus
3:30-4:30 Open Pit Long Jump
3:30-4:30 Girls High Jump

4:30-5:30 Boys High Jump

Sunday, December 20, 2015

Christmas break WO

Running Schedule 
Week
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Dec. 21
½ of low mileage easy pace run
  • lower body weights
½ of low mileage distance pace run+ upper body weights
½ of low mileage distance run + 5 x 100m strides  + lower body weights
½ of low mileage easy pace run+ upper body weights
Merry Christmas :)
Start of 70 minute Saturdays!
low mileage distance run w/cross training to = 70 minutes total!
Dec. 28
¾ of low mileage + lower body weights
¾ of low mileage + 5x100m strides +upper body weights
¾ of low mileage & lower body weights
¾ of low mileage +
5 x 100m strides + upper body weights
¾ of low mileage & lower body weights
low mileage w/cross training to = 70 minutes total!

Weight Lifting Schedule [Remember to do minimum 10 mins of Abs a day and 2 min of clams on each side]

Week
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Dec. 21
lower body weight
3x 12 back squats
3x 10 on each leg single leg RDL’s
3x 1 min calf raisers
upper body weights
3x5-15 pull ups
3x 1 min running arms
3x8 on each arm push up rows
lower body weights
3x 15 overhead plate squats
3 x 8 on each leg lunges w/weight
3 x  8 on each leg step-ups
upper body weights
1x10-8-6 bench press
3x8 on each arm lunge stance single arm shoulder press
3x1 min bench dips
Merry Christmas :)

Dec. 28
lower body weights
3x1 min T-jumps
3x12 glute-hamstring raise
3x8 on each leg bench split squat

upper body weights
3x5-15 pull ups
3x 1 min running arms
3x8 on each arm push up rows
lower body weights
3x 12 back squats
3x 10 on each leg single leg RDL’s
3x 1 min calf raisers
upper body weights
upper body weights
1x10-8-6 bench press
3x8 on each arm lunge stance single arm shoulder press
3x1 min bench dips
lower body weight
3x 15 overhead plate squats
3 x 8 on each leg lunges w/weight
3 x  8 on each leg step-ups


Cross Train Schedule [Adjust cross training WO as need for extra or less time and according to swimming ability] 

Week
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Dec. 21
Bike WO:
5-10 min easy w/u, 6-8 x 3 min hard w/2 min easy

Swim WO:
10 min easy wu, All aqua jog 1:00 hard, 30 sec easy, 1:30 hard, 30 sec easy, 2:00 hard,
30 sec easy (continue building up until 5:00, and then come back down by 30 second intervals) 10 min easy cool down

Bike: 5-10 min wu, 3x10 min hill climbs with 2 min rest


Swim: WU,
3 minutes hard jog, 1 minute easy, 1 minute swim sprint, 1 minute easy. Do this 6-minute interval 4 times (or more if you’re looking for a longer workout).
Bike: 5-10 min easy w/u, 10 min medium-5 min hard, 2 min hard (stand on pedals at high resistance), 5 min easy (x2)

Swim WO:
10 min easy wu, ALL AQUA JOG- 30sec sprint, 30sec medium, 30sec sprint, 30sec medium – 30 rest, Repeat 12-15 times, 10 min easy c/d
Bike: 5-10 min wu,
8x3 min hill climbs 1 min rest

Swim:
50 minutes hard jog, 50m minute recovery jog. Than 25m hard swim, 25m recovery swim. Repeat interval 4-6 times.
Merry Christmas :)
Bike:
4 sets 30-60-90 pickups with double the time for the rest

Swim WO: 10 min easy w/u, ALL AQUA JOG 90 sec easy, 5 min medium, 30 sec sprint, 2 min rest, x 4, 10 min easy c/d
Dec. 28
Bike: 5-10 min wu,
15 min medium, 4 sets of 1 min seated, 1 min hover, 1 min stand w/1 min rest.

Swim:
“Maddy WO”
Swim in the Shallow-run in the deep (50m total)  10-15 sets

Bike:  10 min easy w/u, 10 x 2 min hard (stand on pedals at high resistance), 2 min easy

Swim:
ALL AQUA JOG
Ladder up and back down from 1 minute to 5 minutes, with 1 minute recovery between each. (So that’s 1hard, 1 easy, 2h/1e, 3h/1e, 4h/1e, 5h/1e, 4h/1e, 3h/1e, 2h/1e, 1h/1e)
Bike:
3x10 min downhill (start with high resistance than work on increasing leg speed) with 2 min rest

Swim:
10 min aqua jog
5-10x 25m lunge busters (try to not breath as you freestyle across the pool). rest 30-60secs between
Bike: 10 min easy w/u, 5 5 min medium-2 min hard- 2min easy (x 7)



Swim:
25m jog, 50 min kick, 25 m swim. rest 30 sec, repeat 8-10 times.
Bike: 10 min warm-up
1x20 min hill climb



Swim:
breathing ladder-
decrease number of breaths each 50m freestyle then come back down
Bike:
10x90 sec pickups with 90 sec rest



Swim: 25m jog, 50 min swim (w/minimal breathing) 25 m jog. rest 1 min repeat 8-10 times

Monday, December 7, 2015

FOOTLOCKER PICS

What a FANTASTIC weekend!! 
We are especially excited for CONNOR ARNELL!! 9th place and headed to the FOOTLOCKER CHAMPIONSHIPS on Saturday!! We are all cheering for you Conman!

We have loaded all the pictures from this season...download them now so you can have them forever!!

CLICK HERE

Wednesday, December 2, 2015

California Itinerary!


California Itinerary
Thursday Dec. 3th
            7:45am Load Bus in North Parking Lot at Lehi High School
            12:30 pm Run & Eat Lunch in St. George
            6:30 pm (Utah Time) Dinner in Barstow, CA
             8:30 pm (California time) Check into Country Inn & Suites
*Hotel Information
Address: 4674 Ontario Mills Parkway, Ontario, CA 91764


 
 







 Friday Dec. 4th
            7:00 am Depart to Mt. SAC for Pre-Meet and Check in [MUST BRING PHOTO ID!!!!]
            3:00pm Team Activity :) (Bring white elephant gift) 
            9:00 pm LIGHTS OUT!!!!

Saturday Dec. 5th
            6:00 am Head to Mt. SAC for Races
            2:00 pm Depart to Santa Monica Beach for Team Bonding :)

Sunday Dec. 6th
            7:00 am (California Time) Check out
            7:00 pm (Utah Time) Arrive at Lehi High School
- Breakfast will be provided by the hotel each morning, but athletes will need money for remaining meals (We will go to a grocery store in California for athletes to get snacks and other things)
- DON'T forget to pack your grey camp jersey & racing shoes
-The forecast right now is sunny but be prepared for rain & cold just in case!
-DON't FORGET you less than $5 white elephant gift that represents you!
-REMEMBER that you represent your Coaches and Team everywhere you go and with everything you do!