Daily Practice Clipboard |
Merge Training Template ItemsAdd in Team Socials (LINK)
Notation Table Items 1) TRAINING/RACE Notes (Athlete) 2) Travel Notations re Depart day & Return Day (Athlete & Coach) 3) COACH'S RUN TRAINING/RACE PLANNING INFO 4) K2 Strength Training Info 5) Core Fitness Circuit 6) COACH ACTION MEMO ITEM (get it done ASAP) August - Year General Monthly Goals: 1) Return to regular practice schedule/routine +set hard start times for initiation of drills M-W-Sa 2) Initiate K2 Core Strength Training Program 3) Transition from Phase II to Phase IV Movement Drills (4 sessions each) 1 OFF/OFF = AM/PM totals XX/XX = AM/PM totals 2 OFF/OFF = AM/PM totals XX/XX = AM/PM totals 3 OFF/OFF = AM/PM totals XX/XX = AM/PM totals
4 OFF/OFF = AM/PM totals XX/XX = AM/PM totals
5 EASY/OFF = AM/PM totals XX/XX = AM/PM totals 6 OFF/OFF = AM/PM totals XX/XX = AM/PM totals
7 EASY/OFF = AM/PM totals XX/XX = AM/PM totals 8 OFF/OFF = AM/PM totals XX/XX = AM/PM totals 9 EASY/OFF = AM/PM totals XX/XX = AM/PM totals 10 EASY/OFF = AM/PM totals XX/XX = AM/PM totals 11 OFF/OFF = AM/PM totals XX/XX = AM/PM totals 12 EASY/OFF = AM/PM totals XX/XX = AM/PM totals 13 EASY/OFF = AM/PM totals XX/XX = AM/PM totals 14 Sa 1515 (1 Minute Meeting Time [add: & NIFS Q-start time]) - White River Park Inside Zoo Loop (3K Loop) Roster Workouts Today (what everyone else is doing) XX/XX = AM/PM totals XX/XX = AM/PM totals XX = Daily Total (K) XX = Daily Total w comments "score" (2X 1 to 5) e.g. 5/8 = 13 (1 2 3 4 5/ 1 2 3 4 5) QUALITY DETAILS & NOTES (LR, T, ST, RT, RP, SRP, SP, STARTS, BE) Quality Session Notes & Details w Comments X/X ref "Q-score" = (Passion 1, 2, 3, 4, 5/Physical 1, 2, 3, 4, 5) 15 EASY/OFF = AM/PM totals XX/XX = AM/PM totals 16 M 1515 - Dirt Track Trail (East Bank of White River from IN CC Arena course to 10th Street bridge marked every 100m with large stones/blocks plus 500m additional marker allowing 2K reps) EASY/OFF = AM/PM totals XX/XX = AM/PM totals 17 AM/PM Totals 18 W 1515 - White River Park Loop (5K Loop) AM/PM Totals 19 AM/PM Totals 20 AM/PM Totals XX = TEN Day Total Volume (K) XX = Ten Day Total Volume (K) XX = TEN Day QUALITY Total (K) w Breakdown (LR, T, ST Total/RT, RP, SRP, SP, STARTS, BE Total) XX/XX = Ten Day Quality Total Volume (K) 21 Sa 1515 - Fall Creek Aqueduct Trail Run (NIFS Start & Finish - 10.7K) 22 23 M 1515 - Zoo Vista (1K Loop) 24 T Coach's Golf Talk: Riverside Academy (5:50 PM tee time) 25 W 1515 - Fall Creek & 16th Street Park - 16th Street Park CC Championship Course (International style XC course... essentially two 1K loops with south K "marked" every 100m) 26 27 F Coach's Golf Talk: Riverside Academy (5:50 PM tee time) 28 Sa 1515 - Indiana CC Arena at White River State Park - Championship XC Course 29 30 M 1515 - Urban Wilderness Trail (Dead Pig Run) (NIFS Start & Finish - 14.25K) TEN Day Total Volume (K) = 31 T Coach's Golf Talk: Riverside Academy (5:50 PM tee time)
(EDIT Workout Notations in this blue font with session dates) September - 2010 General Athletic Goals: 1) Build fitness for full interval training in November 2) Complete orientation process for new athletes 3) Phase II Drills 1 W 1515 - IMS Trail (NIFS Start & Finish - 15K) 2 3 F Coach's Golf Talk: Riverside Academy (5:50 PM tee time) 4 Sa 1515 - Big Eagle Creek Trail Long Run (NIFS Start & Finish - 25K) 5 6 M 1515 - 30th Street Derby Hill & Hill Circuit (Start & Finish at 30th Street & White River - 3K Loop) 7 T Coach's Golf Talk: Riverside Academy (5:50 PM tee time) 8 9 TEN Day Total Volume (K) = 10 F Coach's Golf Talk: Riverside Academy (5:50 PM tee time) 11 12 13 14 T Coach's Golf Talk: Riverside Academy (5:50 PM tee time) 15 16 17 F Coach's Golf Talk: Riverside Academy (5:50 PM tee time) 18 19 TEN Day Total Volume (K) = 20 21 T Coach's Golf Talk: Riverside Academy (5:50 PM tee time) 22 23 24 F Coach's Golf Talk: Riverside Academy (5:50 PM tee time) 25 26 27 28 T Coach's Golf Talk: Riverside Academy (5:50 PM tee time) 29 TEN Day Total Volume (K) = 30 (EDIT Workout Notations in this blue font with session dates) October - 2009 ***Practice on Monday, Wednesday & Saturday (Phase III Drills) 1 Th 16th Street Park (4PM) - INCC Arena Meet: CITY CC CHAMPS 2 3 Sa 1515-Indiana CC Arena - Championship XC Course 4 5 M 1515-Dirt Track Trail 6 Coach Harger at National Elite Development Summit Meeting 7 W 1515-Military Park Grass Track Coach Harger at National Elite Development Summit Meeting 8 Coach Harger at National Elite Development Summit Meeting 9 10 Sa 1515-30th Street Derby Hill & Hill Circuit 11 12 M 1515-Military Park Grass Track 13 14 W 1515-30th Street Derby Hill & Hill Circuit 15 16 17 Sa 1515-16th Street & Fall Creek Park 18 19 M 1515-30th Street Derby Hill & Hill Circuit Derby Hill Challenge Day ("walk through") 400/800: Timed 2X 400 with 10min recovery (AW, NB) 800/400: Timed 2X 400 with 7min recovery (RB) 800/1500: Timed 3X 400 with 6min recovery (AM, JC, JO) 1500/800: Timed 4X 400 with 5min recovery (CHB) 1500/3000: Timed 6X 400 with 4min recovery (NA) 3000/1500: Timed 8X 400 with 3min recovery (MC)
(GOAL... looking for best combined total interval time) 20 21 W 1515-Military Park Grass Track T 22 23 24 Sa 1515-30th Street Derby Hill & Hill Circuit RT Derby Hill Challenge Day ("walk through") 800/1500: Timed 3X 400 with 6min recovery (SL) Team Photo Session: (Nate, Steve & Jimmy) Team Gear: (Nate, Steve & Jimmy) 25 26 M 1515-16th Street & Fall Creek Park ST 27 28 W 1515-30th Street Derby Hill & Hill Circuit Derby Hill Challenge Day (BE cumulative times)
400/800: Timed 2X 400 with 10min recovery (AW, NB) 800/400: Timed 2X 400 with 7min recovery (RB) 800/1500: Timed 3X 400 with 6min recovery (AM, JC, SL, JO) 1500/800: Timed 4X 400 with 5min recovery (NA) 1500/3000: Timed 6X 400 with 4min recovery (NA) 3000/1500: Timed 8X 400 with 3min recovery (MC) (Looking for best combined total interval time ref again in March) 29 30 31 Sa Track Stadium PM Session w AMC HP 10,000 (pending) T (1515-Military Park Grass Track) Team Supplemental Gear: (All Returnees) Staff Meeting (renewals)
October - 2010 General Athletic Goals: 1) Complete fitness for full interval training in November 2) Phase III Drills 3) Anaerobic Power reference (Derby Hill Challenge)
1 F Coach's Golf Talk: Riverside Academy (5:50 PM tee time) 2 3 4 5 T Coach's Golf Talk: Riverside Academy (5:50 PM tee time) 6 7 8 F Coach's Golf Talk: Riverside Academy (5:50 PM tee time) 9 10 11 M 1515 - Hilly Grass Track (WRSP Amphitheater - 500m) 12 T Coach's Golf Talk: Riverside Academy (5:50 PM tee time) 13 14 15 F Coach's Golf Talk: Riverside Academy (5:50 PM tee time) 16 17 18 M 1515 - Military Park Grass Track (NY & MLK streets - 800m Grass Track "marked" every 100m) 19 T Coach's Golf Talk: Riverside Academy (5:50 PM tee time) 20 21 22 F Coach's Golf Talk: Riverside Academy (5:50 PM tee time) 23 24 25 26 T Coach's Golf Talk: Riverside Academy (5:50 PM tee time) 27 28 29 F Coach's Golf Talk: Riverside Academy (5:50 PM tee time) 30 31 Su "Indiana Invaders" Team Halloween Social
November - 2010(insert Snow Memo with move to indoor training) General Athletic Goals: 1) 10 day transition to full interval training 2) Phase IV Drills
NOTE: Time Change on 11-7-2010 NOTE #2 Move to 4X week practice: M-W-Th & Sa NOTE #3 Be prepared for transition indoors: collective "easy" first 10 days re injury prevention mindset. **Finalize Indoor/Winter Race Plans by 11/21 w Coach H. Purchase USATF 2010 Card -You MUST register with "Indiana Invaders" affiliation -Forward USATF verification e-mail to Coach Harger (Include your Password in e-mail to Coach Harger)
1 2 3 4 5 6 Sa Coach's Golf Talk: Eagle Creek - Sycamore Course 8 9 10 11 12 13 Sa Coach's Golf Talk: Eagle Creek - Sycamore Course 14 15 16 17 18 19 20 Sa Coach's Golf Talk: Eagle Creek - Sycamore Course |
