2014 Indoor Track

Starts January 5th, 2015

Monday’s – 3:00pm-4:00pm: Pool Workouts, (optional, but fun!)

Monday-Thursday – 3:00pm. Warm-up, form work; Outdoor/Indoor running

conditioning.

Tuesday’s and Thursday’s – 4:00pm-5:00pm: Weight Rm.

1.  We will be sharing facilities! Baseball, wrestling, etc. So be patient.

2.  There will be a formal, “team” warm-up. Workouts are on your own. You are encouraged to call friends to stay and run with. There will be no “coaching”. Choose from the posted workouts and strength exercises.

3.  The indoor track will be available to us everyday, but we can’t use it if there is a basketball game going on, (usually starting at 4:00 pm depending on the schedule). If wanting to run faster, wait until the track clears out so it can be done safely and politely. Obviously, it won’t be crowded OUTDOORS! (Then finish up indoors.)

4.  Sprinters and hurdlers will participate in the warm-up routine, and then have a variety of indoor workouts to choose from.

5.  Weight room will be supervised from 4:00-5:00pm on Tuesday’s and Thursday ’s, so plan your run before the weight room on those days. Follow the exercise regiment provided.

6.  Cross training can be beneficial during the off-season, so if you can get on a stationary bike for 30 minutes, or swim, and still run, it will help.

7.  Swimming. Monday’s at 3:00 in the small pool. Lap swim only and pool running. P.E. locker rooms may have to be used instead of the swimming locker rooms, because of the swim team. Enter through the pool entrance, not the locker room. We are sharing the facility, so it is important that we don’t do anything that will interfere with the swim teams practice, otherwise we won’t be able to provide this opportunity.

8.  Indoor meet schedule. Lots of meets, but try to avoid those on school nights, (excluding Fridays). These are optional! Transportation is up to you. Not being an official season, coaches or the school can not provide transportation, (limited to driving no more than 4 athletes). The athlete must pay their own entry fee, and cannot wear school issued uniforms. Coaches are not allowed to work with more then four athletes at the same time, (event specific; general conditioning is allowed for more then four).

9.  Objective is to get moving and provide opportunities. Your objective is to learn to be consistent, and develop a hard working attitude that will carry over into the track season. Running outdoors in the winter season is challenging, but that’s what makes it worthwhile! Anybody can run when it’s nice out, but it takes a truly dedicated runner to run when it’s “challenging”.

Winter Running Outdoors

1.  Dress for the weather! Hat, gloves, etc. are important. Cover exposed skin. If you don’t dress properly, you will not want to get out in the cold on a consistent basis.

2.  Run into the wind at the start, if possible.

3.  Speed is effected because of footing, so slow down to be safe. When slippery out, slow down, shorten stride. But do stretch when done!

4.  Always run facing traffic, or on sidewalks.

5.  Be consistent!

6.  Wear layers, rather then one heavier jacket. A nylon jacket over layers, helps keep the wind out.

7.  It does take more effort to run in the cold weather and runs may not be as long or as fast as when the weather is good.

8.  Run in daylight.

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