2017 Spring/Summer, Outdoor track season, Week Thirteen, Day Six,

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The season is underway for 2017. Last weekend's Arcadia Invitational was the national opening for outdoor high school and one of the finest nights of high school of track and field had the season flying! Today was the Mt. SAC Relays, as well as the Bryan Clay invitational. From Clayton Murphy's 1:43.60 for 800 meters, to Dafneh Schippers' 10.95 and 22.29. In Florida, Torie Bowie ran 10.80 wind aided. And then, Elaine Thompson, Rio double gold, ran 10.75! At Mt.SAC, Ronnie Baker ran his first legal sub 10 seconds, with his 9.99 in 0.10 headwind!

In Boston, Ben True won the BAA 5k and broke the AR with 13:20!

True_BenFL1320-Baa5k17 copy.jpGBen True, AR 13:20, photo by PhotoRun.net

What ever your level, a great weekend for track & field! How did you race today?

Saturday, April 15, 2017. Race today, race a team relay or a single event. Remember to warm up and cooldown.

Week 13, Spring/Summer 2017, Outdoor track season,

This is the second part of our Spring/Summer season, and will run through June 1. Remember your push ups, sit ups too. This week, do ten push ups, bent leg sit ups and five pull ups a day. Note that we are beginnning to shake it up a bit.

Monday, warm up, two miles on track, sprint straights, jog turns, finish with 6 times 150 meters stride outs, ten push ups, pull ups, sit ups, cooldown.

Tuesday, warm up, 2 sets of 4 x 400 meters, first 4 x400 meters at mile race pace, 200 meter jog in between each, then, in second set of 4x400 meters, run 4x400 meters at 800 meter mile race pace, 200 meter jog, , 4 x 150 meter stride outs, ten push ups, pull ups, sit ups, cooldown.

Wednesday, warm up, six miles, on soft surfaces, 6 times 150 meters, ten sit ups, ten push ups, five pull ups, sit ups, cooldown.

Thursday, warm up, 6 x 200 meters, 200 meter jog between each, 200 meters at pace of 400 meters for current 800m race pace, jog 400 meters, 6 x 200 meters, 200 meter jog between each, 200 meters at pace of 400 meters for current 800m race pace, 4 x 150 meters, ten push ups, pull ups, sit ups, cooldown.

Friday, warm up, six miles, on soft surfaces, 8 times 150 meters, ten sit ups, ten push ups, five pull ups, cooldown.

Saturday, Race today, race a team relay or a single event. Remember to warm up and cooldown.

Sunday, Long run, 10-11 miles, with warm up and cooldown and yes, push ups and sit ups.

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