Focus On What's In Front
Happy Friday Norse Track Boys!
I wanted to send an email to give a little guidance moving forward and remind you of what we can/should be doing as a team. Hopefully you were all able to get some good rest and relaxation over spring break but as we move into uncharted territory I wanted everyone to keep the PREDATOR MINDSET (focus on what is in front of us) and think through each day. I am hopeful on April 13th when we come back everyone is in great shape and ready to roll. Below is some information to keep in mind over this 3 week period as well as practice plans for next week.
REMINDERS FOR THE NEXT 3 WEEKS:
1. Have a schedule for yourself each day.
2. Get great sleep (8-9 hours) - Remember sleep is maybe the greatest performance enhancer.
3. Enjoy time with your family!
4. Be self-motivated and a self-learner.
5. Find a book to read over the next 3 weeks. If you don't have one read "Chop Wood Carry Water" by Joshua Medcalf. When finished let me know what you learned.
6. Stay healthy, plan good meals, don't just snack.
7. Get some physical activity - Do track workouts the required times each week.
8. YOU CONTROL YOUR ATTITUDE - This is a great opportunity for each of us to get better and we have time to do it (something that is usually lacking).
9. Stay in touch with friends, watch a few movies, play video games a little. However, don't let those last two things be the only thing you did when you had time.
10. Listen to this 8:00 minute podcast about the Predator Mindset - Predator vs Prey Podcast
R-S SELF-PRACTICE SCHEDULE FOR NEXT WEEK
** All practice things are to be done on your own or in a small group (no more than 4). Please do all workouts sometime next week. Sprinters I am asking that you have another person time you for the max velocity sprint workouts but everything else you should be able to do on your own.
** Premier is getting ready to send out at-home workouts that all of you can do here in the next few weeks. I will Remind that out to everyone when I get the workouts.
** Sprinters
- Use this Google Form and fill it out when you do each workout. If you have any questions please email or Remind message me and I will help.
- All sprinter's names are on there in order of the last 23-second drill rankings. If you are not on the list just add a column at the end.
** Throwers
- Do sprint workouts #1, #2, #4, & #2 again next week. Each of those is working on EXPLOSIVE movements which is what we should be doing.
- If you can, go to the throwing pads and work on technique.
** Distance
- 5 Workouts next week.
- Don't forget to do a full warm-up before each run. Spend time working on your form running at close to full speed.
- Do the following workouts in order but you can pick the 5 days you workout on.
- Workout #1 - 35 minutes of Easy Tempo (ET) running
- Workout #2 - Speed Day (go to track if you can and if not mark out about 1/2 of a full block) - - 10 x 200m (or approximately 30-35 seconds of running) @ Race Pace w/ 1:30 minute of recovery between each.
- Workout # 3 - 25 minutes of ET running - Every 5 minutes run at Race Pace for 1 minute - so in 25 minutes of ET running you need to have 5 times
