After the rain dried up, we had a couple of great morning practices. We managed to get some good technique work done. It is important that you guys don't sit around the next few days. If you can get together with a couple of the other girls, it is always good to work out together. You all know the routines at this point so get out and run.
Sprinters, I have left some suggested workouts below. At the very least go for a 35 or 40 minute run and then do push-ups, cunches, and leg lifts.
Try to do one from each category during the next few days:
Strength -
5 x 10 short sprints up a short(30m) steep hill
10x10 workout (do 9 sets)
6 Laps doing the bleachers on both sides of the track
If your at the beach - short sprints in the water or on the soft sand
Speed -
5 sets of 10 reps sprint down a longer (80-100m) mild hill
6 Laps ins and outs (sprint 100 jog 100)
Flying 60's (jog 10 m - sprint 50 m)
Endurance -
6x500m run the last 100 faster
5x600m
30 minute run then go right into 5 x 100m sprints (short rest)
Tempo -
8x100 at 15-16
4x200 at 30-33
300,200,100 repeat at 400 pace
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