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

2/20 DMR Time Trial Results

Fern Creek "A"

1200 - Brendon Henson - 3:31.1

400 - Daeton Atkins - 56.1

800 - Sair Salgado - 2:09.4

1600 - Dane Thomas - 5:02.4

Final Time = 11:39.0 (New School Record)

Fern Creek "B"

1200 - Frank Henon - 3:50.2

400 - Melvin Blakey - 57.6

800 - Dontae Keltee - 2:16.7

1600 - Timothy Thornton - 5:20.9

Final Time = 12:25.4

Fern Creek "C"

1200 - Jacorey Huguley - 3:53.5

400 - Keilen Frazier - 1:04.4

800 - Justin Sharp - 2:40.0

1600 - Youhana Lado - 6:02.7

Final Time = 13:40.6

Indiana Track Club Open Recap

On Saturday, several athletes participated in the Indiana Track Club High School Open, in Bloomington, Indiana.  Following are the highlights and results:

1600m Run

·         Sair Salgado – 4:59.47

·         Frank Henon – 5:33.06

·         Justin Sharp – 5:50.67

·         Youhana Lado – 5:51.16

In the 1600m run, Sair Salgado finished second in a very competitive heat and broke the 5 minute barrier.  Frank Henon also ran an especially strong race, moving through the pack and picking up places as the race progressed.  His 5:33.06 is a current PR but will come down significantly as he continues to transition to being a full-time runner.  Youhana Lado shaved 4 seconds from his previous indoor time, and continues to learn how to race.

800m Run

·         Keilen Frazier – 2:34.07

·         Dontae Keltee – 2:17.05

·         Hayden Curtis – 2:25.01

·         Iosef Casas – 2:19.88

·         Timothy Thornton – 2:27.27

In the 800m run (which didn’t go off until after 8pm!), Dontae Keltee ran an extremely tough race, and set a new personal PR of 2:17.05.  This represents his fastest time ever in the 800m, and he did it on an indoor track!  Hayden Curtis also set an indoor/outdoor PR, despite stumbling and nearly tripping.  Many of our experienced racers had tough races, and had to fight through being boxed in, tripped, and the congestion that comes with running in crowded heats on an 800m track.  They gained valuable racing experience, but have a lot of work to do as we transition to outdoor season.

Tentative Track Schedule

Indoor Season

(All indoor meets are limited entries, based on performance & practice attendance)

Saturday, January 28       Wildcat Classic (University of Kentucky, Lexington KY)

                                                     

Saturday, February 4       Vanderbilt High School Invitational (Nashville, TN)

Saturday, February 11    Indiana Track Club High School Open (Indiana University, Bloomington IN)

Saturday, February 18    Kentucky High School Invitational (University of Kentucky, Lexington KY)

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Outdoor Season

Friday, March 10                Bruin Relays (Central Hardin High School, Cecilia KY)

Saturday, March 18          Harry Greschel Invitational (Christian Academy, Louisville)

                                                      (Potential 5k Showdown the Night Before)

Saturday, March 25          Battle of the Bluegrass (Danville High School, Danville KY)

Tuesday, March 28           Bullitt East All-Comers (Mt. Washington, KY)

                                                     

Friday, March 31                Bruin Invitational (Central Hardin High School, Cecilia KY)

                                                     

Spring Break 4/1 – 4/9

Wednesday, April 12      Fern Creek Home Meet – More Details TBA (Fern Creek High)

Saturday, April 15             Jonny Conn Invitational (Louisville Male)

Tuesday, April 18               Bullitt East Meet (Bullitt East High School, Mt. Washington KY)

Saturday, April 22             Eastern Relays (University of Louisville)

Saturday, April 29             Brother Borgia Invitational (St. Xavier)

Monday, May 1^st                Rocket Distance Night - Distance Only (Assumption Green)

                                                     

Thursday, May 4             Battle of 64 Relay Invitational / Louisville Premier Classic

Saturday, May 6                  Run for the Roses 3200m  - Distance Only (Fern Creek High)

Monday, May 8                   Last Chance Mile – Distance Only (Fern Creek High)

Tuesday, May 9                   Regionals

                                                                       

Saturday, May 20               State Meet (University of Kentucky, Lexington KY)       

Winter Conditioning Plan

Fern Creek Distance Program Winter Break Training

Week of 12/15:

Friday: (12/16): 4-5 Mile Run

Saturday: Easy (30:00 to 40:00 on your own)

Week of 12/19:

Monday: Long Run (60:00 to 70:00 minutes)  Strides, General Strength.

Tuesday: Workout (10:00 easy warm-up, 20:00 of 1:00 @ R pace/1:00 easy, 10:00 easy cool-down)

Wednesday: Recovery (35:00 to 45:00 on your own)

Thursday: Medium (35:00 to 50:00, 3-5 x 50m buildup sprints during the run) Strides, General Strength

Friday: Workout (1-2 mile warm-up, 3-5 controlled hills, medium back)

Saturday or Sunday: Recovery (30:00 to 45:00 on your own) Strides, General Strength

Take One Day Off!

Week of 12/26:

Monday: Long Run (60:00 to 70:00 minutes)  Strides, General Strength

Tuesday: Workout (10:00 easy, 20:00 minutes of 2:00 @ Tempo/:30 easy, 10:00 easy)

Wednesday: Recovery (35:00 to 45:00 on your own)

Thursday: Medium (40:00 to 50:00, 3-5 x 50m buildup sprints)  Strides, General Strength

Friday: Workout (3 or 4 mile loop for time)

Saturday or Sunday: Recovery (30:00 to 45:00 on your own)  Strides, General Strength

Take One Day Off!

Week of 1/2 (first week back):

Monday: Long Run (60:00 to 75:00 minutes)

Tuesday: Practice Resumes

Types of Workouts

M: Medium distance at a medium pace

E: Easy distance run, usually shorter

L: Long run

W: Workout, recovery day after.

Paces

E pace: Easy run pace (about 1:30/mile slower than 5K pace)

T pace: Tempo pace (about :30/mile slower than 5K pace)

I pace: Interval pace (5K pace)

R pace: Repetition pace (Mile pace)

F pace: Fast pace (800 pace)