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

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The Arcadia Invitational was last weekend. Some absolutely amazing performances from the meet! The Arcadia meet brings together the finest athletes in the nation and with that level of competition, the performances are excellent! 25 guys went under 9 minutes for 3200 meters. Two girls battled for the 3200 title, both breaking 10 minutes! Amazing!

Haile_Gebrselassie_1.jpgHaile Gebrselassie, Athens 2004, photo courtesy of adidas communications

Did you know Haile Gebrselassie, the gold medalist from 1996 and 2000 in the Olympic 10,000m, and holder of 26 world records ran a 2:48 marathon when he was 17? He totally wore himself out and had to jog home. Now, Haile is the president of the Ethiopian Federation.

Tuesday, April 11, 2017. 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.

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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