Wednesday Practice (scroll down for hip drills)

Meet a LW East H.S. Warm-up at 6:30. Practice starts at 7.

Important Note - when you run the main portion of practice you need to stay close to your lactate threshold pace which is roughly 90% of your maximum heart rate. To get your pace go to :

http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm and put in your time for the last race that you ran. Then look under the stamina section under tempo runs and tempo intervals to get the pace you should be running these workouts. EVERYONE SHOULD LOOK THIS UP. Our primary goal of practice is to improve the alactic energy system.

The 1-2-3-2-1 drills we do near the end of practice are designed to boost your neuromuscular system, another energy system that we need to strengthen.

You'll notice for the most part we're staying away from race-pace intervals - that's because if you start these too early you'll peak within about 6 weeks of starting them and unless you have a key race in April they won't do you much good - we'll save these for later in the season when the more important races hit the schedule.

here's a good article about Steve Prefontaine.
http://trackfocus.com/oregon/steve-prefontaine-and-the-civil-war-football-game

Hip Program
10 each leg
lateral leg raises - lie on side and lift upper leg - toes straight, toes up and toes down
10 Donkey kicks
10 Donkey Whips - leg out to side
10 fire hydrants
10 knee circle forward
10 knee circle backwards
standing
hurdle leg forward
hurdle leg backwards
10 lateral swings -leg swings sideways
10 linear forward leg swings

do at least twice each week.