June 8th-14th

Weekly Training Schedule (All Dates, Locations and Times Subject to Change):

Note: Bad weather does not cancel practice, it will be moved to another area.

Boys Distance Practice: 6:15 P.M.
Field Events Practice: 5:00 P.M.
12 and Under Practince: 5:00 P.M.
Girls Distance Practice: 5:50 P.M.

Monday- Jefferson Playground
Tuesday- Jefferson Playground
Wednesday- Jefferson Playground
Thursday- Jefferson Playground
Friday- AAU Qualifier
Saturday- AAU Qualifier
Sunday- AAU Qualifier

Meet Information:

The AAU National Qualifier is this weekend at SLU in Hammond.  Please note the schedule listed here.

Entries:

Girls
F 14 Abby Owens
 long jump 12-00.00
 triple jump 30-00.00
 high jump 4-00.00
 pole vault 7-00.00

F 15-16 Alli Despaux
 800m run 2:40.00
 1500m run 6:00.00
 3000m run 13:00.00
 4x800m relay A

F 14 Annie Fink
 800m run 2:35.00
 1500m run 5:30.00
 3000m run 12:00.00

F 17-18 Ashley Wingerter
 800m run 2:40.00
 1500m run 5:40.00
 2000m steeplechase 10:00.00
 3000m run 12:00.00

F 12 Carissa Wagner
 1500m run 8:00.00
 turbo-javelin NM
 shot put NM

F 8 & Under Genevieve Plaisance
 100m dash NM
 200m dash NM
 long jump NM

F 15-16 Gabrielle Maurin
800m run NM
1500m run NM
3000m run NM
4x800m relay A

F 15-16 Hannah Ivory
 800m run NM
 1500m run NM
 3000m run NM
 4x800m relay A

F 10 Hannah Plaisance
 100m dash NM
 long jump NM
 high jump NM

F 15-16 Katy Nunez
 800m run 2:35.00
 1500m run 5:40.00
 3000m run 12:00.00
 4x800m relay A

F 15-16 Riley Killian
 800m run 2:35.00
 1500m run 5:40.00
 3000m run 12:00.00
 4x800m relay A

F 8 & Under Samirah Jasmine
 long jump NM
 turbo-javelin NM
 shot put NM

F 17-18 Shianne Unger
 discus throw 80-00.00
 javelin throw 100-00.00
 shot put 33-00.00

F 12 Sophia Canamar
 discus throw 40-00.00
 turbo-javelin 50-00.00
 shot put 20-00.00

F 14 Sydney Rivers
 800m run 3:00.00
 1500m run 6:30.00
 3000m run 14:00.00

F 12 Zoe Curtis
 discus throw 60-00.00
 turbo-javelin 80-00.00
 shot put 25-00.00

F 15-16 Troiana Gause
800m run 2:29.00
1500m run 5:10.00
3000m run 11:00.00
4x800m relay A

Relays
F 15-16 4x800m relay
 A 11:00.00: Alli Despaux, Hannah Ivory, Katy Nunez, Riley Killian
 
Boys


M 14 Alex Keller
 800m run 2:40.00
 1500m run 5:30.00
 3000m run 12:00.00
 4x800m relay A

M 15-16 Brady Mitchell
 1500m run 5:15.00
 3000m run 11:00.00
 pole vault 9-00.00
 4x800m relay A

M 14 Cade Windstein
 800m run 2:50.00
 1500m run 6:00.00
 3000m run 13:00.00
 4x800m relay A

M 15-16 Chris Matise
 1500m run 5:00.00
 2000m steeplechase NM
 3000m run 11:00.00
 4x800m relay A

M 15-16 Christopher Wagner
 800m run NM
 1500m run 5:00.00
 3000m run 10:00.00
 4x800m relay B

M 15-16 Denton Young
 1500m run 4:40.00
 2000m steeplechase NM
 3000m run 10:00.00
 4x800m relay A

M 17-18 Devyn Keith
 800m run 1:55.00
 1500m run 4:00.00
 2000m steeplechase 6:00.00
 3000m run 9:00.00

M 12 Diego Keith
 800m run 2:40.00
 1500m run 5:20.00
 3000m run 11:40.00

M 15-16 Ethan Weaver
 1500m run 5:00.00
 2000m steeplechase NM
 3000m run 11:00.00
 4x800m relay A

M 8 & Under Hoven Jasmine
 100m dash NM
 long jump NM
 shot put NM

M 13 Justin Unger
 800m run 2:35.00
 1500m run 5:15.00
 3000m run 11:40.00
 4x800m relay A

M 15-16 Kaleb Jordan
 discus throw 120-00.00
 javelin throw 100-00.00
 shot put 45-00.00

M 15-16 Kendall Bania
 800m run 2:50.00
 1500m run 6:00.00
 3000m run 12:00.00
 4x800m relay B

M 12 Lyric Lee
 800m run 2:50.00
 1500m run 6:00.00
 3000m run 14:00.00

M 15-16 Matthew Bonner
 800m run 2:45.00
 1500m run 5:50.00
 3000m run 13:00.00
 4x800m relay B

M 15-16 Matthew Perniciaro
 1500m run 5:30.00
 2000m steeplechase NM
 3000m run 12:00.00
 4x800m relay B

M 12 Nicholas Sharpe
 800m run 3:00.00
 1500m run 6:00.00
 3000m run 13:00.00

M 10 Ryan Robinson
 100m dash 14.50
 200m dash 31.00
 long jump 12-00.00

M 13 Timothy Baudier
 800m run NM
 1500m run NM
 3000m run NM
 4x800m relay A

M 14 Wesley Graci
 800m run NM
 1500m run NM
 3000m run NM
 4x800m relay A

M 14 Zechariah Blake
 discus throw 120-00.00
 javelin throw 160-00.00
 shot put 50-00.00

Relays
M 13+14 4x800m relay
 A 12:00.00: Alex Keller, Cade Windstein, Justin Unger, Timothy Baudier, Wesley Graci
M 15-16 4x800m relay
 A 10:00.00: Brady Mitchell, Chris Matise, Denton Young, Ethan Weaver
 B 11:00.00: Christopher Wagner, Kendall Bania, Matthew Bonner, Matthew Perniciaro

Weekly Notes:

Note the schedule for this meet as it is a 3 day competition.

New black t-shirts are available for a limited time in both boys cut and girls cut. They are $15 a piece.

Recent Events:

This past weekend the team competed at the Governors Games at Tad Gormley. Highlight of the meet was Devyn Keith in his double victory in the 3000 and 1500. Other winners include Zechariah Blake in the Javelin, Shotput, and Discus. 

Weather Outlook:

Harahan 10-Day Forecast

Upcoming Events (Subject to Change!):

June 12th-14th: Regional AAU JO Qualifier (SLU)
June 13th: ACT Date
June 24th: NOTC Summer 2 Miler
July 18th: SELRR Rollette Invite (SLU)
July 22nd: NOTC Summer 2 Miler
July 25th: End of the Summer BBQ (Lafreniere Park Shelter 5)
July 30th: Last practice for Southern Athletics
August 1st-8th: AAU Junior Olympics (Hampton Roads, VA)
September 1st: JCCS Season Opener

Team Info Feb 2nd-8th

Weekly Training Schedule (All Dates, Locations and Times Subject to Change):

Note: Bad weather does not cancel practice, it will be moved to another area.

Monday- John Curtis (7:25 A.M. Weights- Boys Varsity)
Tuesday- Jefferson Playground
Wednesday- John Curtis (7:25 A.M. Weights- Boys Varsity)
Thursday- Jefferson Playground
Friday- John Curtis 
Saturday- LSU Last Chance Qualifier
Sunday- On Your Own

Meet Information:

This weeks meet will take place at LSU at the Carl Maddox Fieldhouse (Indoor Track).  Athletes need to meet at school for 8:15 AM on Saturday.  This time may be amended later in the week.

Weekly Notes:

There have been some changes to the schedule.  Please note the new schedule.

A reminder that the state Indoor championship is the weekend immediately following Mardi Gras.  For those expecting to represent the team at that meet, please do not plan on going on any trips (such as the ski trips many churches take at this time) because missing practice, plus the chance of injury or sickness, will hamper the team's ability to perform.

Recent Events:

This past week at the McNeese II Meet we had several seasonal bests and school records fall.  Troianna Gause set two indoor school records with a 2:32 and 12:22 for the 800 and 3200.  Maddie Myers also cracked the 6 minute barrier in the 1600 with a 5:55.  Ashley Wingerter ran 12:45 to improve her 3200 PR.  Dani Hebert and Sydney Rivers set 1600 PRs of 6:39 and 6:40 respectively.  Denton Young set a personal best in the 800 with a 2:11 and Tyler Dugas walked away with two personal bests in a 4:51/10:39 double for the 1600/3200.  Chris Matise ran 11:24 in the 3200 for a personal best.

Weather Outlook:

Harahan 10-Day Forecast

Upcoming Events (Subject to Change!):

February 7th: LSU Last Chance Qualifier (LSU)

February 14th: State Meet Preparation Practice (TBD)
February 16th-20th: Mardi Gras Break (NOTICE: STATE MEET HAPPENS DURING BREAK. VARSITY MEMBERS HAVE MANDATORY PRACTICE)
February 21st: State Indoor Track Meet (LSU)
March 4th: NOLA MS/JH Qualifier #1 (TBD)
March 11th: NOLA MS/JH Qualifier #2 (TBD)
March 14th: Mandeville Skipper Relays (Mandeville)
March 21st: NOLA MS/JH Championship (TBD)
March 27th-28th: Sugar Bowl Classic (Tad Gormley)
April 3rd-12th: Easter Break (Mandatory Varsity Practice)
April 4th: Mobile Meet of Champions (Mobile, AL)
April 11th: Newman Invite (New Orleans)
April 18th: ACT Date
April TBD: District Meet
April TBD: Regional Meet
May 7th-9th: State Outdoor Track Meet (LSU)
May 30th: SELRR Road Runner Invite (SLU)
June 6th-7th: LA Governors Games (Tad Gormley)
June 12th-14th: Regional AAU JO Qualifier (SLU)
June 13th: ACT Date
June 19th-21st: New Balance Outdoor Nationals (Greensboro, NC)
July 12-18th: AAU Club Championships (Disney World)
July 18th: SELRR Rollette Invite (SLU)
July 29th-August 8th: AAU Junior Olympics (Hampton Roads, VA)

Team 101: September 1st-7th

Weekly Training Schedule (All Dates, Locations and Times Subject to Change):

Note: Bad weather does not cancel practice, it will be moved to another area. This training schedule is for the boys; girls practice may differ.

September 1st-7th

Monday- Jefferson Playground
Tuesday- John Curtis
Wednesday- John Curtis XC Season Opener (City Park)
Thursday- Jefferson Playground (Boys A.M. weight room)
Friday- John Curtis
Saturday- Bayou Boogie (Boys) or STA (Girls)
Sunday- On Your Own

Meet Information:

Wednesdays meet will take place in City Park off of Harrison Avenue past the traffic circle.   Please familiarize yourself with the layout of the park ahead of time so that you can more readily find the course. We are asking all the athletes to find a ride after school and arrive at 4:30 (or earlier) to the meet.  The meet will start at 4:45 and the varsity races will start at 5:40 for girls and 6:05 for boys. Awards are at 6:30

On Saturday the team will be split.  The boys will head to Highland Road Park in Baton Rouge for the Bayou Boogie meet and the girls will head to St. Thomas Aquinas in Hammond.  The coaches will tell the athletes at practice this week what time to arrive at school.

Weekly Notes:

Reminder that we do not have school on Monday, September 1st but we will have an evening practice that day to accommodate those who went out of town for the weekend/saw family during the day.

Now that school is officially in session, remember to reach out and find new students to come join our team.  The long term success of the program is dependent on getting our numbers up!

Lapathon is coming up on September 24th so remember it is time to start looking for sponsors.  Fundraising is a major part of how we are able to attend as many meets as we do, so do your part and then some!

Recent Events:

Our 1.5 mile time trial this past saturday was a huge boost of confidence for both teams heading into the season.  Great job guys!

Weather Outlook:

Harahan 10-Day Forecast

Upcoming Events (Subject to Change!):

September 1st: Labor Day Evening Practice (Jefferson Playground)
September 3rd: John Curtis Cross Country Season Opener (City Park)
September 6th: Bayou Boogie- Boys (Highland Park) or STA Invite-Girls (STA)
September 13th: ACT Date/Evening Practice (Jefferson Playground)
September 20th: LSU Invite (Highland Park)
September 24th: Lapathon (Jefferson Playground)
September 27th: Newman Invite (Audubon Park) Girls and Boys/Girls JH and Evening Practice-Varsity Boys
October 4th: Nike South Invitational- Varsity Boys (Bear Branch Park, Woodlands)
October 11th: Catholic High Invite (Highland Park, Baton Rouge)
October 18th: Walker Invite (Walker, Louisiana)
October 22nd: STA Invite (STA)
October 25th: ACT Date/Evening Practice
November 1st: STA Invite (STA)
November 8th: New Orleans Metro Championship (City Park)
November 17th-18th: State Cross Country Meet (NSU)
November 22nd: Nike South Regional (Bear Branch Park, Woodlands) Sub 17 Boys and Sub 20 Girls
November 26th-30th: Thanksgiving Break

December 13th: ACT Date

December 19th-January 4th: Christmas Break (Mandatory Varsity Practice)
January 10th: LSU HS Indoor Season Opener (LSU)
January 17th: McNeese State Indoor #1 (McNeese State)
January 24th: LSU Qualifier (LSU)
January 31st: McNeese State Indoor #2 (McNeese State)
February 7th: LSU Last Chance Qualifier (LSU)

February 7th: ACT Date
February 14th: State Meet Preparation Practice (TBD)
February 16th-20th: Mardi Gras Break (NOTICE: STATE MEET HAPPENS DURING BREAK. VARSITY MEMBERS HAVE MANDATORY PRACTICE)
February 21st: State Indoor Track Meet (LSU)
March 4th: NOLA MS/JH Qualifier #1 (TBD)
March 7th: Mandeville Skipper Relays (Mandeville)
March 11th: NOLA MS/JH Qualifier #2 (TBD)
March 13th-15th: New Balance Indoor Nationals (New York, NY)
March 21st: Tentative Date- Relay Invitational hosted by John Curtis
March 25th: NOLA MS/JH Championship (TBD)
March 27th-28th: Sugar Bowl Classic (Tad Gormley)
April 3rd-12th: Easter Break (Mandatory Varsity Practice)
April 4th: Mobile Meet of Champions (Mobile, AL)
April 10th-11th: Arcadia Invitational (Arcadia, CA)
April 18th: ACT Date
May 7th-9th: State Outdoor Track Meet (LSU)
June 13th: ACT Date
June 19th-21st: New Balance Outdoor Nationals (Greensboro, NC)
July 29th-August 8th: AAU Junior Olympics (Hampton Roads, VA)

May Update of All Thing Good

Busy, busy, busy.  That's how things have been.  We finished up a great outdoor track season which was quite blessed.  The girls squad placed 10th at the state meet with several qualifiers but mainly featuring Monet Lewis winning the 100 and 300 hurdles.  8th grader Troianna Gause qualified for her second state meet 1600 and ran 5:50 or better a half dozen times this year.  The Curtis boys won their 9th straight track title by narrowly beating Jewel Sumner in the last stretch of the 4x400.  It was an exciting race!

Individually for the boys, Trey Stewart placed third in the 1600, splitting 2:09 for his last 800 to run a 4:40.  Austin Brown was second in the 800 with a time of 1:56.  Also 8th grader Zachary Barthel placed 4th in the 3200 with a 10:25 after a long rain delay.  The show of the meet was Devyn Keith winning the 1600, 800, and 3200 for John Curtis with times of 4:34, 1:55, and 9:59.  All distance runners from the state meet for Curtis return for next year which should mean some fast times in the future.

Congratulations to Christian Paz of both Southern Athletics and John Curtis who signed with Mississippi College to run next year.  Christian was 6th place at the state meet in cross country and 3rd place at the indoor state meet in the 3200.  He finished the year with bests of 4:45 and 10:14.

Now that outdoor track is over, summer track is just beginning!  The Southern Athletics crew is preparing to start their training and racing this coming week.  Expect some fun this summer.  If you are interested in running or racing with us, it isn't too late to sign up!  Just click on the Southern Athletics tab for more information.

And lastly, I have compiled the years worth of Training To Be Your Best and amended some weeks and will be posting both the cross country and track training program very soon for you guys to follow at home and pass along to friends and coaches.

Summer track action is about to begin!

Training To Be Your Best: April 28th-May 11th

So here we are two weeks away from the end of the track season for the school year.  Some of you will go on to compete at several post season meets and I hope you got there following this training guide!  As this year comes to a close, I hope you learned a lot about training and racing from the training guide I have been posting from the beginning of cross country.  For those interested in following the training guide for summer track/summer cross country base, just email me at vpprotraining@gmail.com to get in on the emails for the summer.  If you would like to ask questions or share success stories about your training, feel free to email me as well.

This week I am posting the training for the final two weeks of the year leading into the state meet.  Remember, if your state meet is at a later date just adjust the training backwards from the state meet listed with this guide for May 10th.  The last two weeks you should focus on feeling crisp in races and workouts and plan a good strategy for the state meet.  Get plenty of rest and eat healthy and now that it is getting warmer, hydrate!

Monday- 8x400 @ 1600 race pace with 200m jogging recovery.  Full warmup.
Tuesday- 35 minutes easy, 8 strides.
Wednesday- 25 minutes easy, 8 strides
Thursday- Regional Championship
Friday- Full warmup. 30 minutes easy, 8x strides
Saturday- 3x1200 @ 3200 race pace with 400 meter jog.
Sunday- Off

Devyn Keith of John Curtis (4:16/9:17 Soph. year) receives a medal at the state championship his freshman year.

Monday- 2x1000 @ 1600 race pace with 20 minutes standing recovery.  Full warmup.
Tuesday- 25 minutes easy, 8 strides
Wednesday- 4x300 @ 800 pace with 8 minutes standing recovery.
Thursday- 35 minutes easy, 8 strides
Friday- 25 minutes easy, 8 strides
Saturday- State Championship
Sunday- Off

Legend:
Warm Up- A few minutes jogging, dynamic stretching, a few strides
Easy- A pace you can handle and have a conversation at the same time. Relaxed.
Tempo Run- A distance run at a pace of 5k race pace plus 30 seconds per mile.
Ins and Outs- Striding the straights and jogging the turns on the track
Strides- Not a sprint! Simply a short pickup of 50-100 meters at around 1-2 mile race pace. Full recovery.
Sprints- Not a stride! This is near maximal effort (while maintaining control of your body). Form is crucial in this type of running.
Progression Run- Training done at progressive pace that increases throughout the run. Begin at an easy pace and finish at 5k race effort or so for the last few minutes.
Fartlek- A run of varied pace for varied time which can be anywhere from an easy jog to hard sprinting.
Hills- Not all out sprints, good paced effort around 5k race effort. Can be anywhere between 100-400 meters long.
Workout A- 10-30x pushups, 10-30x prisoner squats, 10-30x lunges, 10-30x crunches, 30-60 seconds of planks on each side and the middle, and 30-60 seconds of Australian crawl.
Workout B- 20-40x step ups, 5-20x tricep pushups, 30-60 seconds of bridging, 10-20x dips, 30-60 seconds of pedestal, and 30-60 seconds of scissor kicks.
Pacing Calculator from McMillan

Training To Be Your Best: April 21st-27th

We now enter the stretch of post season meets leading up to the state championship in three weeks.  First the district meet, then the regional meet, then the state championship.  This has been a long year and now it's time to cap it off!

In addition to post season races, the Penn Relays will take place this week.

Monday- 12x200 @ 1600 race pace with 60 seconds standing recovery.  Full warmup.
Tuesday- 25 minutes easy, 8 strides.
Wednesday- District Championship
Thursday- 40 minutes easy
Friday- 4x800 @ 3200 race pace with 400 meter jog.  Full warmup.
Saturday- 30 minutes easy, 8x strides
Sunday- Off

Legend:
Warm Up- A few minutes jogging, dynamic stretching, a few strides
Easy- A pace you can handle and have a conversation at the same time. Relaxed.
Tempo Run- A distance run at a pace of 5k race pace plus 30 seconds per mile.
Ins and Outs- Striding the straights and jogging the turns on the track
Strides- Not a sprint! Simply a short pickup of 50-100 meters at around 1-2 mile race pace. Full recovery.
Sprints- Not a stride! This is near maximal effort (while maintaining control of your body). Form is crucial in this type of running.
Progression Run- Training done at progressive pace that increases throughout the run. Begin at an easy pace and finish at 5k race effort or so for the last few minutes.
Fartlek- A run of varied pace for varied time which can be anywhere from an easy jog to hard sprinting.
Hills- Not all out sprints, good paced effort around 5k race effort. Can be anywhere between 100-400 meters long.
Workout A- 10-30x pushups, 10-30x prisoner squats, 10-30x lunges, 10-30x crunches, 30-60 seconds of planks on each side and the middle, and 30-60 seconds of Australian crawl.
Workout B- 20-40x step ups, 5-20x tricep pushups, 30-60 seconds of bridging, 10-20x dips, 30-60 seconds of pedestal, and 30-60 seconds of scissor kicks.
Pacing Calculator from McMillan

Training To Be Your Best: April 14th-20th

This week will be a shorter week for physical and mental rest in preparation for the District Championships next week.  This is the week to have small injuries heal and maybe catch up on some school work.  Hopefully this is a good week of weather for you to enjoy!

This Arcadia Invitational in early April is known for its fast 3200s.

Monday- 4x4 minutes on and 4 minutes off at 3200 effort.  Full warmup.
Tuesday- 35 minutes easy, 8 strides. Strength Workout A.
Wednesday- 600 meter time trial.  Full Warmup.
Thursday- 45 minutes easy. Strength Workout B.
Friday- 8x200 @ 1600 race pace with 400 meter jog.  Full warmup.
Saturday- 30 minutes easy, 8x strides
Sunday- Off

Legend:
Warm Up- A few minutes jogging, dynamic stretching, a few strides
Easy- A pace you can handle and have a conversation at the same time. Relaxed.
Tempo Run- A distance run at a pace of 5k race pace plus 30 seconds per mile.
Ins and Outs- Striding the straights and jogging the turns on the track
Strides- Not a sprint! Simply a short pickup of 50-100 meters at around 1-2 mile race pace. Full recovery.
Sprints- Not a stride! This is near maximal effort (while maintaining control of your body). Form is crucial in this type of running.
Progression Run- Training done at progressive pace that increases throughout the run. Begin at an easy pace and finish at 5k race effort or so for the last few minutes.
Fartlek- A run of varied pace for varied time which can be anywhere from an easy jog to hard sprinting.
Hills- Not all out sprints, good paced effort around 5k race effort. Can be anywhere between 100-400 meters long.
Workout A- 10-30x pushups, 10-30x prisoner squats, 10-30x lunges, 10-30x crunches, 30-60 seconds of planks on each side and the middle, and 30-60 seconds of Australian crawl.
Workout B- 20-40x step ups, 5-20x tricep pushups, 30-60 seconds of bridging, 10-20x dips, 30-60 seconds of pedestal, and 30-60 seconds of scissor kicks.
Pacing Calculator from McMillan

Training To Be Your Best: April 7th-13th

Time is flying.  We are almost in the middle of April and for us down in Louisiana we only have one more week after this before the District Championships!  With five weeks left, we know that peaking needs to be a concern, but don't over think it!  With the past week we've already began the gradual slide down to the faster workouts with a little less volume and that theme will carry the rest of the season.  For those athletes whose seasons don't end until the end of May or even in June, this guide is tailored to peak at a May 10th state meet.  You can figure out your state meet date and work backwards from there using this training guide as well.  Let me know how you do!

The LSU Outdoor Track is the goal destination for runner in Louisiana in May.

Monday- 8x400 @ 1600 race effort with descending recovery starting at 90 seconds and shortening by 10 seconds each rep.  Example: 90 seconds after first rep, 80 after second, etc.  Full warmup.
Tuesday- 35 minutes easy, 8 strides. Strength Workout A.
Wednesday- 3x800 @ 1600 race effort,  12 minute standing recovery.  Full Warmup.
Thursday- 6x200 every 1 minute at 800 effort. Example: 2:08 runner runs in 32 seconds, has 28 second recovery.  Full warmup.  Strength Workout B.
Friday- 30 minutes easy, 8x strides
Saturday- Invitational Meet
Sunday- Off

Legend:
Warm Up- A few minutes jogging, dynamic stretching, a few strides
Easy- A pace you can handle and have a conversation at the same time. Relaxed.
Tempo Run- A distance run at a pace of 5k race pace plus 30 seconds per mile.
Ins and Outs- Striding the straights and jogging the turns on the track
Strides- Not a sprint! Simply a short pickup of 50-100 meters at around 1-2 mile race pace. Full recovery.
Sprints- Not a stride! This is near maximal effort (while maintaining control of your body). Form is crucial in this type of running.
Progression Run- Training done at progressive pace that increases throughout the run. Begin at an easy pace and finish at 5k race effort or so for the last few minutes.
Fartlek- A run of varied pace for varied time which can be anywhere from an easy jog to hard sprinting.
Hills- Not all out sprints, good paced effort around 5k race effort. Can be anywhere between 100-400 meters long.
Workout A- 10-30x pushups, 10-30x prisoner squats, 10-30x lunges, 10-30x crunches, 30-60 seconds of planks on each side and the middle, and 30-60 seconds of Australian crawl.
Workout B- 20-40x step ups, 5-20x tricep pushups, 30-60 seconds of bridging, 10-20x dips, 30-60 seconds of pedestal, and 30-60 seconds of scissor kicks.
Pacing Calculator from McMillan

March Update of All Things Good

So if you've been checking the site the past few months you have noticed few updates and mainly just training information.  It's been a busy year!  Graduation didn't necessarily create free time, just more time to do the things that needed to be done.  To give you a brief update of things me and my team have done since the last update, here is a list:

In February John Curtis won its 8th straight track and field state championship, winning the indoor state championship by 30 points.  My distance runners placed 1st and 2nd in the 1600  (Devyn Keith and Trey Stewart) and 800 (Devyn Keith and Austin Brown) and then went 3rd and 5th in the 3200 (Christian Paz and Zachary Barthel).  Devyn set a D2 state record in the 1600 (4:25) and the 4x8 team (Keith, Stewart, Brown, Tyler Dugas) set a D2 state record as well (8:18).  Brown also anchored the 4x4 to a season best time and runner-up placing.

Zachary Barthel and Denton Young both participated in the Junior High 1 mile run at the New Balance National Championship placing 9th and 12th respectively.  Both should qualify for the outdoor national championship in June.

This past week Devyn Keith set a sophomore state record for the 1600 running 4:16.07 at the Sugar Bowl Classic.  Austin Brown set a school record in the 800 running 1:56.77.

At the MS/JH Metro Championships 8th graders Ethan Weaver won the JH 1600 in 5:39 and Matt Perniciaro was runner up in 5:44.  Also representing Curtis, 8th graders Chris Matise and Devin Ruiz went 1-3 in the 800 with times of 2:30 and 2:35 respectively.  In middle school competition Curtis hauled in the winning times in the 800 and 1600 as well with Alex Keller winning the 800 and Justin Unger winning the 1600.  Also of note, Eli Lirette, just a 3rd grader, broke 7 minutes for the mile to earn runner up in the Elementary Division.  For girls, Troianna Gause placed 3rd in the 1600 and 2nd in the 800 in the Junior High Division.

The outdoor post season races will start in the next few weeks.  After, obviously we have the fun summer season.  Look at the Southern Athletics page on this site for more info.  The team is looking to make another big jump with training this summer, as well as increasing the size of the team and even creating training groups in other cities and areas of the state.  Email me for more info.

Training To Be Your Best: March 31st-April 6th

As we enter April the big Invitationals across the country reach a zenith and the post season begins in most states.  Here in LA we begin our post season in the third week of April and the training will follow along that path as far as peaking is concerned.  This saturday the Mobile Meet of Champions will take place which is one of the biggest meets for top marks in Gulf South.  Watch for some fast times by a lot of Louisiana kids!

Catholic High of Baton Rouge owns the LA state 4x8 record, having run 7:53 at the Mobile Meet of Champions in 2009.

Monday- 4x400 @ 800 race effort. 6 minute recovery. Full warmup.
Tuesday- 35 minutes easy, 8 strides. Strength Workout A.
Wednesday- 3x1000 @ 3200 race effort,  5 minute standing recovery.  Full Warmup.
Thursday- 6x150 sprints. Full recovery. Full warmup.  Strength Workout B.
Friday- 25 minutes easy, 8x strides
Saturday- Invitational Meet
Sunday- Off

Legend:
Warm Up- A few minutes jogging, dynamic stretching, a few strides
Easy- A pace you can handle and have a conversation at the same time. Relaxed.
Tempo Run- A distance run at a pace of 5k race pace plus 30 seconds per mile.
Ins and Outs- Striding the straights and jogging the turns on the track
Strides- Not a sprint! Simply a short pickup of 50-100 meters at around 1-2 mile race pace. Full recovery.
Sprints- Not a stride! This is near maximal effort (while maintaining control of your body). Form is crucial in this type of running.
Progression Run- Training done at progressive pace that increases throughout the run. Begin at an easy pace and finish at 5k race effort or so for the last few minutes.
Fartlek- A run of varied pace for varied time which can be anywhere from an easy jog to hard sprinting.
Hills- Not all out sprints, good paced effort around 5k race effort. Can be anywhere between 100-400 meters long.
Workout A- 10-30x pushups, 10-30x prisoner squats, 10-30x lunges, 10-30x crunches, 30-60 seconds of planks on each side and the middle, and 30-60 seconds of Australian crawl.
Workout B- 20-40x step ups, 5-20x tricep pushups, 30-60 seconds of bridging, 10-20x dips, 30-60 seconds of pedestal, and 30-60 seconds of scissor kicks.
Pacing Calculator from McMillan

Training To Be Your Best: March 24th-30th

This past week and this week have some of the top track meets in the country on slate, getting the conversation started on state and national title contenders.  Some amazing times have already been run, and this will be one of the fastest years on record for my home state of Louisiana.  The temperamental weather looks to still be an issue is areas of the country but for the most part training should be in full swing.  Just keep working hard and lets shoot for fast times.

Blake Haney is one of the top distance runners in the US this year.

Monday- 10x60 meter sprints.  Full recovery. Full warmup.
Tuesday- 35 minutes easy, 8 strides. Strength Workout A.
Wednesday- 8x400 @ 1600 race effort,  400m jog recovery recovery.  Full Warmup.
Thursday- 10x200 at 800m race effort with 200m jogging recovery.  Full warmup.  Strength Workout B.
Friday- 30 minutes easy, 8x strides
Saturday- Invitational Meet
Sunday- Off

Legend:
Warm Up- A few minutes jogging, dynamic stretching, a few strides
Easy- A pace you can handle and have a conversation at the same time. Relaxed.
Tempo Run- A distance run at a pace of 5k race pace plus 30 seconds per mile.
Ins and Outs- Striding the straights and jogging the turns on the track
Strides- Not a sprint! Simply a short pickup of 50-100 meters at around 1-2 mile race pace. Full recovery.
Sprints- Not a stride! This is near maximal effort (while maintaining control of your body). Form is crucial in this type of running.
Progression Run- Training done at progressive pace that increases throughout the run. Begin at an easy pace and finish at 5k race effort or so for the last few minutes.
Fartlek- A run of varied pace for varied time which can be anywhere from an easy jog to hard sprinting.
Hills- Not all out sprints, good paced effort around 5k race effort. Can be anywhere between 100-400 meters long.
Workout A- 10-30x pushups, 10-30x prisoner squats, 10-30x lunges, 10-30x crunches, 30-60 seconds of planks on each side and the middle, and 30-60 seconds of Australian crawl.
Workout B- 20-40x step ups, 5-20x tricep pushups, 30-60 seconds of bridging, 10-20x dips, 30-60 seconds of pedestal, and 30-60 seconds of scissor kicks.
Pacing Calculator from McMillan

Training To Be Your Best: March 17th-23rd

The indoor season is officially over now that New Balance Indoors is finished.  The two 8th graders I coach both finished top 12 in their mile race so good job guys!  Outdoor is also rolling along and in LA the big meet this coming weekend is the Sugar Bowl Classic.  With the weather warming up, this should start some really good training time for you or your athletes.  For most other states the bigger outdoor invitationals should be starting soon so you should prepare to start running some quicker times soon.

Goodbye Armory, hopefully we will see you again in a year!

Monday- 2x600 @ 800 race effort, 20 minutes standing recovery. Full warmup.
Tuesday- 40 minutes easy, 8 strides. Strength Workout A.
Wednesday- 5x600 @ 1600 race effort, 4 minute standing recovery.  Full Warmup.
Thursday- 5x3 minutes at 3200 race effort with 3 minutes jogging recovery.  Full warmup.  Strength Workout B.
Friday- 30 minutes easy, 8x strides
Saturday- Invitational Meet
Sunday- Off

Legend:
Warm Up- A few minutes jogging, dynamic stretching, a few strides
Easy- A pace you can handle and have a conversation at the same time. Relaxed.
Tempo Run- A distance run at a pace of 5k race pace plus 30 seconds per mile.
Ins and Outs- Striding the straights and jogging the turns on the track
Strides- Not a sprint! Simply a short pickup of 50-100 meters at around 1-2 mile race pace. Full recovery.
Sprints- Not a stride! This is near maximal effort (while maintaining control of your body). Form is crucial in this type of running.
Progression Run- Training done at progressive pace that increases throughout the run. Begin at an easy pace and finish at 5k race effort or so for the last few minutes.
Fartlek- A run of varied pace for varied time which can be anywhere from an easy jog to hard sprinting.
Hills- Not all out sprints, good paced effort around 5k race effort. Can be anywhere between 100-400 meters long.
Workout A- 10-30x pushups, 10-30x prisoner squats, 10-30x lunges, 10-30x crunches, 30-60 seconds of planks on each side and the middle, and 30-60 seconds of Australian crawl.
Workout B- 20-40x step ups, 5-20x tricep pushups, 30-60 seconds of bridging, 10-20x dips, 30-60 seconds of pedestal, and 30-60 seconds of scissor kicks.
Pacing Calculator from McMillan

Training To Be Your Best: March 10th-16th

The good news is about the weather is at least when it starts to warm up, the cool weather will give us several extra weeks of good training down the line.  Hopefully the rain will hold off, but we will have to wait and see.  If everything went to plan last week, you had a good bit of training and this week will be more of the same.  Time is of the essence to make the most of the few weeks before state qualifying starts.

Tad Gormley stadium is one of the biggest and best track stadiums in the South.  It hosts the Sugar Bowl Track Classic each March in New Orleans.

Monday- 2000-200-200-2000 with 5 minutes between 2000 and 200, 3 minutes between 200s, and 5 minutes between 200 and 2000. 200's are near max effort, 2000s are at 3200 effort. Full warmup.
Tuesday- 30 minutes easy, 8 strides. Strength Workout A.
Wednesday- 10x60 meter sprints. 4 minute recovery.  These sprints need to be max effort.  Full Warmup.
Thursday- 2x5x300 @ 1600 race effort with 100m jog recovery between reps.  5 minutes between sets.  Full warmup.  Strength Workout B.
Friday- 35 minutes easy, 8x strides
Saturday- Invitational Meet
Sunday- Off

Legend:
Warm Up- A few minutes jogging, dynamic stretching, a few strides
Easy- A pace you can handle and have a conversation at the same time. Relaxed.
Tempo Run- A distance run at a pace of 5k race pace plus 30 seconds per mile.
Ins and Outs- Striding the straights and jogging the turns on the track
Strides- Not a sprint! Simply a short pickup of 50-100 meters at around 1-2 mile race pace. Full recovery.
Sprints- Not a stride! This is near maximal effort (while maintaining control of your body). Form is crucial in this type of running.
Progression Run- Training done at progressive pace that increases throughout the run. Begin at an easy pace and finish at 5k race effort or so for the last few minutes.
Fartlek- A run of varied pace for varied time which can be anywhere from an easy jog to hard sprinting.
Hills- Not all out sprints, good paced effort around 5k race effort. Can be anywhere between 100-400 meters long.
Workout A- 10-30x pushups, 10-30x prisoner squats, 10-30x lunges, 10-30x crunches, 30-60 seconds of planks on each side and the middle, and 30-60 seconds of Australian crawl.
Workout B- 20-40x step ups, 5-20x tricep pushups, 30-60 seconds of bridging, 10-20x dips, 30-60 seconds of pedestal, and 30-60 seconds of scissor kicks.
Pacing Calculator from McMillan

Training To Be Your Best: March 3rd-March 9th

We've had a down week to relax and recover from both the insane weather and the indoor season, although some athletes are still racing indoor this week up north.  Some of you, like two of my junior high milers, are two weeks away from New Balance Indoor Nationals and need to make sure you are prepared.  Others will be opening their outdoor seasons.  Either way, this will be the push into the spring and doing some real track training.  As always, if your weather still isn't great, do your best to keep the volume of your workouts high so you can at least get an aerobic stimulus.

Almost a decade and a half ago the greatest high school distance relay race took place with South Lakes, led by USHS mile record holder Alan Webb, setting a US Record in the DMR to narrowly beat Atlantic Delray and the Jefferson twins.  Who is ready for outdoor?

Monday- Mile cut downs.  1st mile @ tempo effort, 2nd mile @ 5k effort, 3rd mile at 3200 effort. 6 minutes jogging recovery between miles. Full warmup.
Tuesday- 40 minutes easy, 8 strides. Strength Workout A.
Wednesday- 8x Progressive 150m Sprints. Progressively move from 80%-95% throughout efforts. Walk 250 for recovery. Full Warmup.
Thursday- 10x400 @ goal 1 mile race pace, 90 seconds standing recovery.  Full warmup.  Strength Workout B.
Friday- 35 minutes easy, 8x strides
Saturday- Outdoor Season Opener
Sunday- Off

Legend:
Warm Up- A few minutes jogging, dynamic stretching, a few strides
Easy- A pace you can handle and have a conversation at the same time. Relaxed.
Tempo Run- A distance run at a pace of 5k race pace plus 30 seconds per mile.
Ins and Outs- Striding the straights and jogging the turns on the track
Strides- Not a sprint! Simply a short pickup of 50-100 meters at around 1-2 mile race pace. Full recovery.
Sprints- Not a stride! This is near maximal effort (while maintaining control of your body). Form is crucial in this type of running.
Progression Run- Training done at progressive pace that increases throughout the run. Begin at an easy pace and finish at 5k race effort or so for the last few minutes.
Fartlek- A run of varied pace for varied time which can be anywhere from an easy jog to hard sprinting.
Hills- Not all out sprints, good paced effort around 5k race effort. Can be anywhere between 100-400 meters long.
Workout A- 10-30x pushups, 10-30x prisoner squats, 10-30x lunges, 10-30x crunches, 30-60 seconds of planks on each side and the middle, and 30-60 seconds of Australian crawl.
Workout B- 20-40x step ups, 5-20x tricep pushups, 30-60 seconds of bridging, 10-20x dips, 30-60 seconds of pedestal, and 30-60 seconds of scissor kicks.
Pacing Calculator from McMillan

Training To Be Your Best: February 24th-March 2nd

Don't be alarmed when you look at this week.  This is the week following the state meet, and the kids ran hard!  Don't be afraid to let them relax a little.  If your guys didn't race this weekend, that is fine.  This down week will help them relax for the long haul to the state meet for outdoor track.

Only one more indoor meet left for the season.  New Balance Indoors!

Monday- 30 minutes easy
Tuesday- 40 minutes easy
Wednesday- 35 minutes easy, 8 strides
Thursday- 20 minute tempo run. Full warmup.
Friday- 25 minutes easy, 8x strides
Saturday- 35 minutes easy
Sunday- Off

Legend:
Warm Up- A few minutes jogging, dynamic stretching, a few strides
Easy- A pace you can handle and have a conversation at the same time. Relaxed.
Tempo Run- A distance run at a pace of 5k race pace plus 30 seconds per mile.
Ins and Outs- Striding the straights and jogging the turns on the track
Strides- Not a sprint! Simply a short pickup of 50-100 meters at around 1-2 mile race pace. Full recovery.
Sprints- Not a stride! This is near maximal effort (while maintaining control of your body). Form is crucial in this type of running.
Progression Run- Training done at progressive pace that increases throughout the run. Begin at an easy pace and finish at 5k race effort or so for the last few minutes.
Fartlek- A run of varied pace for varied time which can be anywhere from an easy jog to hard sprinting.
Hills- Not all out sprints, good paced effort around 5k race effort. Can be anywhere between 100-400 meters long.
Workout A- 10-30x pushups, 10-30x prisoner squats, 10-30x lunges, 10-30x crunches, 30-60 seconds of planks on each side and the middle, and 30-60 seconds of Australian crawl.
Workout B- 20-40x step ups, 5-20x tricep pushups, 30-60 seconds of bridging, 10-20x dips, 30-60 seconds of pedestal, and 30-60 seconds of scissor kicks.
Pacing Calculator from McMillan

Training To Be Your Best: February 17th-22nd

For some, the height of the indoor season is ending, such as in Louisiana with the state meet this weekend.  Around the country, the outdoor season is beginning as well and the invitationals should start within a few weeks.  This week of training will be written with consideration for those competing in the state championship Saturday.  For those who experienced bad weather the past few weeks/months, use this time to add more volume and easy running to your schedule to make up for what you have missed.

The new indoor track facility at LSU will host the LHSAA championship.

Monday- 3x1000 @ 3200 race effort with 5 minutes standing or jogging recovery.  Full warmup.
Tuesday- 40 minutes easy, 8 strides
Wednesday- 4x300 @ Current 800 pace with 4 minutes standing or jogging recovery. Full Warmup.
Thursday- 30x Strides
Friday- 25 minutes easy, 8x strides
Saturday- State Indoor Championship
Sunday- Off

Legend:
Warm Up- A few minutes jogging, dynamic stretching, a few strides
Easy- A pace you can handle and have a conversation at the same time. Relaxed.
Tempo Run- A distance run at a pace of 5k race pace plus 30 seconds per mile.
Ins and Outs- Striding the straights and jogging the turns on the track
Strides- Not a sprint! Simply a short pickup of 50-100 meters at around 1-2 mile race pace. Full recovery.
Sprints- Not a stride! This is near maximal effort (while maintaining control of your body). Form is crucial in this type of running.
Progression Run- Training done at progressive pace that increases throughout the run. Begin at an easy pace and finish at 5k race effort or so for the last few minutes.
Fartlek- A run of varied pace for varied time which can be anywhere from an easy jog to hard sprinting.
Hills- Not all out sprints, good paced effort around 5k race effort. Can be anywhere between 100-400 meters long.
Workout A- 10-30x pushups, 10-30x prisoner squats, 10-30x lunges, 10-30x crunches, 30-60 seconds of planks on each side and the middle, and 30-60 seconds of Australian crawl.
Workout B- 20-40x step ups, 5-20x tricep pushups, 30-60 seconds of bridging, 10-20x dips, 30-60 seconds of pedestal, and 30-60 seconds of scissor kicks.
Pacing Calculator from McMillan

Training To Be Your Best: February 10th-16th

So how about this weather, huh?  If you are anything like me and my team, it has been extremely frustrating trying to put together a successful season with as much cold and precipitation we have had, and we still have some to go.  One thing you should not do is panic.  Don't try to make up the training and get injured.  Don't over exert yourself you catch up.  Just keep on working with the schedule to the best of your ability and within due time the weather will return to a manageable period.

One of the two indoor tracks in Louisiana.

Monday- 40 minute progression run, 8x strides.  Full warmup.
Tuesday- 12x400 @ 3200 race effort with 200 meter jog recovery. Strength Workout A.
Wednesday- 40 minutes easy, 8x strides
Thursday- 12x Hills.  Full warmup. Strength Workout B
Friday- 40 minutes easy, 8x strides
Saturday- Track Meet or 2000 meter time trial
Sunday- Off

Legend:
Warm Up- A few minutes jogging, dynamic stretching, a few strides
Easy- A pace you can handle and have a conversation at the same time. Relaxed.
Tempo Run- A distance run at a pace of 5k race pace plus 30 seconds per mile.
Ins and Outs- Striding the straights and jogging the turns on the track
Strides- Not a sprint! Simply a short pickup of 50-100 meters at around 1-2 mile race pace. Full recovery.
Sprints- Not a stride! This is near maximal effort (while maintaining control of your body). Form is crucial in this type of running.
Progression Run- Training done at progressive pace that increases throughout the run. Begin at an easy pace and finish at 5k race effort or so for the last few minutes.
Fartlek- A run of varied pace for varied time which can be anywhere from an easy jog to hard sprinting.
Hills- Not all out sprints, good paced effort around 5k race effort. Can be anywhere between 100-400 meters long.
Workout A- 10-30x pushups, 10-30x prisoner squats, 10-30x lunges, 10-30x crunches, 30-60 seconds of planks on each side and the middle, and 30-60 seconds of Australian crawl.
Workout B- 20-40x step ups, 5-20x tricep pushups, 30-60 seconds of bridging, 10-20x dips, 30-60 seconds of pedestal, and 30-60 seconds of scissor kicks.
Pacing Calculator from McMillan

Training To Be Your Best: February 3rd-9th

With much apologies for missing the Monday workout, I give you the rest of the week.  I got wrapped up in a great article that will be out soon, so be ready for a great read on here within a day. I hope this crazy winter weather isn't keeping you off track too much.  If you miss a day or two, or need to change the schedule around, that is fine.  If you rolling into your state meet in the next few weekends, try your best, but remember you will not be in amazing shape in the winter compared to what you will be in the spring.

Monday- What you diligently ran this week.
Tuesday- 3x1 Mile with 5 minutes jogging recovery. Strength Workout A.
Wednesday- 45 minutes easy, 8x strides
Thursday- 40x Strides (Keep this at an Up-Tempo effort with recovery no longer than necessary).  Full warmup.  Strength Workout B
Friday- 35 minutes easy, 8x strides
Saturday- Track Meet or 2 Mile Time Trial
Sunday- Off

Legend:
Warm Up- A few minutes jogging, dynamic stretching, a few strides
Easy- A pace you can handle and have a conversation at the same time. Relaxed.
Tempo Run- A distance run at a pace of 5k race pace plus 30 seconds per mile.
Ins and Outs- Striding the straights and jogging the turns on the track
Strides- Not a sprint! Simply a short pickup of 50-100 meters at around 1-2 mile race pace. Full recovery.
Sprints- Not a stride! This is near maximal effort (while maintaining control of your body). Form is crucial in this type of running.
Progression Run- Training done at progressive pace that increases throughout the run. Begin at an easy pace and finish at 5k race effort or so for the last few minutes.
Fartlek- A run of varied pace for varied time which can be anywhere from an easy jog to hard sprinting.
Hills- Not all out sprints, good paced effort around 5k race effort. Can be anywhere between 100-400 meters long.
Workout A- 10-30x pushups, 10-30x prisoner squats, 10-30x lunges, 10-30x crunches, 30-60 seconds of planks on each side and the middle, and 30-60 seconds of Australian crawl.
Workout B- 20-40x step ups, 5-20x tricep pushups, 30-60 seconds of bridging, 10-20x dips, 30-60 seconds of pedestal, and 30-60 seconds of scissor kicks.
Pacing Calculator from McMillan

Training To Be Your Best: January 27th-February 2nd

I was a bit premature in declaring the winter weather was passing, and it looks like we have another bout of frigid and wet weather either hitting us now or coming soon.  If you can't make it outside, remember the winter weather post from a few weeks ago.  Either way, work to make the most of your time in training.  Either way, within the next month the weather should be warming up to trainable conditions across the country so hold strong!

Mary Cain's indoor season is going incredible.

Monday- 30 minutes of Ins and Outs
Tuesday- 45 minute fartlek with several pickups to mile effort or quicker. Strength Workout A.
Wednesday- 45 minutes easy, 8x strides
Thursday- 12x Hills or 16x200 @ Mile race effort with 200m jog recovery.  Full warmup.  Strength Workout B
Friday- 40 minutes easy, 8x strides
Saturday- Track Meet or 1000 meter time trial
Sunday- Off

Legend:
Warm Up- A few minutes jogging, dynamic stretching, a few strides
Easy- A pace you can handle and have a conversation at the same time. Relaxed.
Tempo Run- A distance run at a pace of 5k race pace plus 30 seconds per mile.
Ins and Outs- Striding the straights and jogging the turns on the track
Strides- Not a sprint! Simply a short pickup of 50-100 meters at around 1-2 mile race pace. Full recovery.
Sprints- Not a stride! This is near maximal effort (while maintaining control of your body). Form is crucial in this type of running.
Progression Run- Training done at progressive pace that increases throughout the run. Begin at an easy pace and finish at 5k race effort or so for the last few minutes.
Fartlek- A run of varied pace for varied time which can be anywhere from an easy jog to hard sprinting.
Hills- Not all out sprints, good paced effort around 5k race effort. Can be anywhere between 100-400 meters long.
Workout A- 10-30x pushups, 10-30x prisoner squats, 10-30x lunges, 10-30x crunches, 30-60 seconds of planks on each side and the middle, and 30-60 seconds of Australian crawl.
Workout B- 20-40x step ups, 5-20x tricep pushups, 30-60 seconds of bridging, 10-20x dips, 30-60 seconds of pedestal, and 30-60 seconds of scissor kicks.
Pacing Calculator from McMillan