Today (2/3) is National Girls and Women in Sports Day. Would love to invite our lady athletes to a virtual event during lunch today, with influential women panelists from our very own community. You will have an opportunity to chat and ask questions with our panel as well as learn a little bit about them. Info is below, hope to see you there!
FYI – in-person practice on the East Track is still cancelled for this week as originally planned for session 8. The previous post was for the East Cross Country Virtual Running Club. We will keep you updated with any news regarding the restart of off-season training for Track & Field. Thanks! – Coach Tasker
Due to the lack of sun and the increase in covid cases, we are changing the running club schedule.
In December, the group will only meet once a week on Wednesdays, depending on your school schedule, at 9:30am or 3:00pm at the big E. This will cut down on the size of the group and allow you to run in daylight. During winter break, we will not meet.
The other days will be virtual or you can meet and run in small groups. We will post training schedules for those training for 5Ks and another set of training schedules for those training for an April half marathon. See Final Surge for workout details.
We will not run a 5K in December. If cases decrease, we will try to run a 5K in January. If they increase, we won’t.
Remember masks and social distancing are required at practice. You can remove your mask during your run, but they must be worn at all other times.
We will pass out letter and academic awards on Thursday, November 19 from 4:00 – 4:30pm on the Esplanade by the E. If you didn’t get your covid, four year award, or cookie, those will also be available.
If you haven’t returned your uniform, you can also do this at the same time.
This is “drive by” style. Wear your mask and drive on by!
This Thursday we are going to host a virtual google hangout to help send our seniors off properly. Coach Kohuth and myself will speak about the seniors, we will also let the seniors and their teammates say some words if they would like. I will send out the google hangout link Thursday morning. It is open to all East Track Athletes and your families if they’d like to attend. If you have a senior on our team and have not yet emailed me pictures and a short bio, please do so as soon as you can. This will be a very informal event, but gives us one last opportunity to gather as a team.
15 minute warm-up. 6 x 400m at 800m race pace. Full recovery (whatever you need, probably 4-5 minutes). 15 minute warm-down.
50 minutes maintenance run. (40 minutes JV)
50 minutes maintenance run. (40 minutes JV) plus 10 x 100m uphill
15 minutes maintenance.
4 x 5 minutes tempo running 3rd minute of each tempo at 5K race pace (so 2min tempo, 1 min fast, 2min tempo), 5 minutes easy running between each interval. 10 minute warmdown
75 minute run
Since you may not have access to a track, you may need to run these intervals as a fartlek, or you may set up your own course on a trail or field and run for an equivalent amount of time or estimate the distance. For instance, if a 200m sprint normally takes you 40 seconds, simply sprint 40 seconds on a trail, road or field.
Hang in there! We know it is hard to stay motivated with no races in the immediate horizon and the likely cancellation of the season. Hopefully these workouts give you a taste of something normal from our pre-shelter-in-place lives. All training is cumulative – training done now will help you in future seasons. We miss you.