Peer Leadership

The MFEE and NAACP are working on a peer led educational mentor program to help our community with online learning and overall well being.  Anyone interested should contact Diane Anglin and/or Masiel Rodriguez-Vars. There is no criteria for this program, just students helping students. 

  

Masiel - masiel@mfee.org

Diane - diane.anglin7@gmail.com

Active Recovery

For the remainder of the month of May all returning athletes are on active recovery; this includes the items below. 

1) Bike

2) Walk/hike

3) Body weight exercises 

4) Yoga

5) Jog/light runs

These items will move blood into muscles, helping them repair. An added bonus is that active recovery usually involves a different form of exercise, which can help your mind recover, as well. 

Week 9

Seeing as the state has officially cancelled the season. Take this week off, give yourselves a mental and physical break, but still try to get outside even if it’s just to go for a walk or bike ride. If you choose to go for a run make it light. But again this is an off week, in the weeks to come I will post more information on us moving forward in regards to cross country and those who do preseason training during the fall.

Week 8

Throwers should continue to do the home workout circuit 3 days a week and work on throwing drills 3 days a week.

Distance:

Make sure you warm up everyday before doing the workout

MONDAY: 8 Miles followed by 6 x street runs (intersection to intersection) @ mile race rhythm.
Stretching, core, and body weight sheet.

TUESDAY: Do the circuit sheet to warm up (everything but cardio) then go for a run after 5 minutes pass follow the fartlek pattern 2/2/3/2/2/2/3/2/1

Go hard for 2 minute, 2 minutes, 3 minutes, 2 minutes, 2 minute, 2 minutes, 3 minutes, 2 minutes, 1 minute. The recovery is the same as the rep that preceded it. So one minute hard, one minute recovery, two minutes hard, two minutes recovery, three minutes hard, three minutes recovery, etc.

WEDNESDAY: 30 minutes of cross training

THURSDAY: Do the circuit sheet and California jumping jacks for cardio.

FRIDAY: Do the circuit sheet no cardio

SATURDAY: 4 Mile warm up, followed by 6 x long hill sprints
w/ walk back recovery. 4 mile cool down, stretching, core, and body weight sheet.

SUNDAY: 40 minute Cross train.

Sprinters

Make sure you warm up everyday before doing the workout

MONDAY: Do sprint warm up sheet to the right

Acceleration Day; This is the initial portion of a sprint, and should be performed at a high effort level. 1) 1 house (driveway to driveway) acceleration with a walk-in start. Then take 1 minute rest, and repeat 5 times 

2) 2 houses (driveway to driveway) acceleration from a low standing start. Then take 90 seconds rest, and repeat 4 times 

3) 3 houses (driveway to driveway) acceleration from a 3 point start. Then take 90 seconds rest, and repeat 4 times 

TUESDAY: Sprint warm up sheet, followed by circuit sheet. No Cardio

WEDNESDAY: Circuit sheet posted to the right followed by a 20 minute run

THURSDAY: OFF

FRIDAY: Do the circuit sheet and california jumping jacks for cardio portion.

SATURDAY: Do sprint warm up sheet to the right

Max. Velocity work; This is the point in your run you have risen to an upright position, and are moving FAST! We call this workout a build-up - where we gradually increase speed, going through ‘our gears’, from 1st, to 2nd, to 3rd, and up to whatever gear you have. Once you are at maximum speed, hold this for 20m, and then gradually slow down.

1) 8 x 8 house (driveway to driveway) runs

2) 6 street strides (intersection to intersection) for cool down

SUNDAY:  OFF