Assumption Distance Night

Rocket HS Distance Night

Revised Schedule

Bus Leaves: 5:00pm

Bus Returns: 9:00pm

Please note: any athlete is free to drive themselves to the meet, or ride with a parent/guardian.  Please let Coach Redies know if you will be riding the bus.

Time	Event
5:45	Coaches Meeting
6:00	AHS Senior Night Celebration
6:15	Star Spangled Banner
6:20	800m Open Girls
6:30	800m Open Boys No FC Entries
6:40	3200m Varsity Boys/Girls (combined) No FC Entries
7:00	800m Frosh-Soph Girls
7:10	800m Frosh-Soph Boys Keilen, Jackson
7:20	1600m Frosh-Soph Girls
7:30	1600m Frosh-Soph Boys Hayden, Youhana, Justin, Dawayad
7:40	Frosh-Soph Awards
7:50	800m Varsity Girls
8:00	800m Varsity Boys Sair, Brendon
8:10	1600m Varsity Girls
8:20	1600m Varsity Boys Dane, Iosef, Frank, Timothy, Jacorey, Nick
8:30	Varsity Awards

Spring Break Training Plans

Spring Break Training Plan 2017

If you are out of town, or do not have access to a track, you may modify these workouts, and replace track work with tempo/pickup work on the roads.  What you cannot do is take Spring Break off.  You will pay the price when we return.  We have a chance to accomplish some things this year that haven’t been done before, both as a team and individually.  If you are sticking around town, try and meet up with teammates to complete these runs. Whatever you do, do not slack over Spring Break!

Monday:

2 Easy Miles Warm-Up

4 x 400 @ mile pace with 5:00 rest between reps, 4 x 200 @ ½ mile pace with 200 jog recovery
Hurdle drills / stretch before cooling down

Tuesday:
6-7 miles easy, general strength

Wednesday:
2 Easy Miles Warm-Up

4 sets of 200 @ 800 pace, 100 jog, 100 fast. 4:00 between sets

Hurdle drills / stretch before cooling down

Thursday:

35 minutes easy, strides, general strength

Friday:

Long Run: 60-75 Minutes

Saturday:

30 minutes very easy

Wednesday Tri-Meet & Harry Greschel TENTATIVE Lineups

Harry Greschel Invite

4x800m relay
 

Brendon Henson-Dane Thomas-Dontae Keltee-Sair Salgado

100/110m hurdles
 
100m dash
 
4x200m relay
 

1600m run
 

Brendon Henson-Iosef Casas

4x100m relay
 
400m dash
 
300m hurdles
 

800m run


Dontae Keltee- Frank Henon

200m dash
 

3200m run
 

Dane Thomas-Timothy Thornton

4x400m relay

Wednesday Practice Meet

100m Dash

4x800

Brendon Henson-Dane Thomas-Dontae Keltee-Sair Salgado

Hayden Curtis-Frank Henon-Timothy Thornton-Iosef Casas

Dawayad Paul – Jayden Jones – Justin Sharp – Jacorey Huguley

Christian Johnson – Youhana Lado – Nick Mazat – Keilen Frazier

4x200

4x100

400m Dash

Jackson Zehnder

4x400

Hayden Curtis - Dawayad Paul - Jayden Jones – Jacorey Huguley

Justin Sharp – Christian Johnson – Youhana Lado – Keilen Frazier