View Workout (Chris Kelly)
Goals For Track and Field
November 15, 2010 (Afternoon)
Exercise Type: Other
Weather: Veale
Comments:
So here is my outlook for track season. Last year I pretty much did way better than I could have ever hoped and I hope to improve on that. That said I know dropping another 12 seconds in the mile is probably not going to happen. I think we have a really good team with a lot of hungry people on it right now and that will propel us to some very lofty acomplishments.
So here is my plan for the coming weeks. I'll take this week off just to really get back into the lifting to get the soreness out. I may run a 1000m time trial Friday depend on when we leave to watch Nationals. If that happens great I'll get to see where I'm starting from as opposed to last year. If not its not that bad as I'll get to run either another 1000 in the pentathalon or a mile at the mile show down.
Next week will be a week of 50 and I'll start workout with Sylvester and then after that I'll be in the mid 80's like I was in cross and holding.
Goals:
1. NATIONALS: This will pretty much always be a goal. Personally I think the best shot is the distance meadly relay which I think can clean house this year. Hopefully we can get into a meet in NY of Boston to get some legit competation in it before confrence so we can get the qualifying out of the way early. Looking at what we have right now for the relay pool:
Me: 1600 confence split 4:15.97
Phil: 1200 confrence split 3:09
Mike P: 800 high school 1:55?? Thats the fastest I could find
TY: 400 49.x split
Jim: 51.x split?
Brett???? Bobby???
Who knows the point is we have a big talent pool to pull from and I think we can make a run at around 10 flat on the relay.
Example splits that I think are douable for a 10 flat: 3:03.0, 50.0, 1:55.0, 4:13.0
For me individually I need to run about a 4:12.0 mile to make it. I talked to Sly and a little to CoachL and we have a plan to do this. It just comes down to executing.
2. Run a sub 15:00 5k on the track. I think I can do this based on some workouts this year and on my 8k performance. If the rumor is true we ran 15:35-15:40 at regionals I can totally run sub 15 on the track. I'll do some pace work indoors to work toward this and hopefully I'll get in a fast race and knock in out.
3. Win a UAA event: I refuse to look back. I was second in indoor in the mile last year so the next logical step is UAA champion. If I get goal #1 I should get this one since I'll run fast enough to win.
4. Patience: In both workouts and races I need to learn how to race. Not run uneaven splits all over the place. I need to just sit in the back on some intervals and just learn to hang on and bide my time without steping on everyone's heels. There will be times when I need to lead and there will be times when I just need to run in a pack and I need to learn how to have the maturity and patience to just bide my time till it comes time to strike.
This really isn't a goal but I really need to work harder. There are a ton of people that are out there that have more talent than me and if I'm going to go to Nationals and succeed over them I have but on choice. Work so much harder than them that I beat them into the ground through shear will. It sucks but its the truth. I'm not very good. The only way I can compete is to out work everyone.
Workout from today (Really sore hopefully it will go away after this week)
10 min bike
hurdle drills
Static 3 plus calfs
Roll both foam and stick
ankle stuff
pick 8 abs x 40
pushups (alst 2 with Blaire)
WORK HARDER