Team RM Competitive Announcements

Good morning everyone. I have the pictures back for all that ordered them.

We have the bibs for all competitors that weren't at the track today. Please message the group chat or call/text 9034710704 when you arrive so someone can get your bib to you. That bib is your access in and out of the meet. A lost bib will require a $5 purchase. Don't lose them. You will need it everyday.

We WILL practice today. If it's raining, we will go to the covered Pavillion area. This is for ALL athletes that will participate at the state Meet this week. Please be on time. We will practice and go over the plan for this week and what to expect. Parents (especially those who are going) are encouraged to come listen to this today and ask questions. Also, the next order of backpacks are in. There are 5 left for purchase at $35 each if anyone still wants one.

We will give you the workout at practice both days. Lets get it.

These last two practices are for State Meet athletes only.

Picture Day is tomorrow at Marshall Junior High School at 6pm. We will not practice on picture day. Make sure you arrive in FULL UNIFORM. I want EVERYONE there for the team picture. All athletes and coaches. Even if your season is over. You may bring any additional items you want for individual pictures. Bring your spikes, but do not wear them inside the gym floor. I think we will take individual pictures in the hallway. A picture of the picture packets is in the pictures section. On your app homepage, click your team, and then scroll down to pictures. There will be forms available tomorrow as well.

Tuesday:
NO OFFICIAL PRACTICE TODAY!!! 

Today is our Dine To Donate Event at Texas Roadhouse in Longview. Anyone that can, please go eat there today anytime from 4-9pm and tell them or show them the flyer so they know you are there for our event. Also write Running Mavs Dine 2 Donate on the receipt and leave a copy at the door with Coach J when you leave or take a picture of it and send it to her.
If you cant make it today, here is a workout you can d on your own.
Warm Up, Jog for 3 minutes, Then run for 1 minute. Repeat this for a total of 20 minutes.
You can do this workout anywhere. If you have access to a track, cool, but I'm not sure if Marshall track will be unlocked or not.


Wednesday:
All Runners:
6-6:30 Warmups
6:30-7 (or finished) Relay people work relays. Everyone else work on starts/blocks. (Work relays hard -take it serious- and starts/blocks)
7pm-Finished  Sprint workout with parachutes, hurdles, mini hurdles, etc....then a light workout
Cool Down when done with workout


Thursday:
All Runners:
6-6:30 Warmups
6:30-7:30 (or finished) Specials (Work relays hard -take it serious- and starts/blocks)
After specials: 2, 4, 2, 1, 1
Cool Down when done with workout

No practice July 1st. Take the day off. Relax let your bodies heal and rest. We will practice Tuesday, July 2nd, and then be off again Thursday for the 4th of July. Enjoy this week, because we will be back on the grind the week if the 8th.

Monday:
NO PRACTICE TODAY!!! Most all coaches have schedule conflicts today. We WILL pick back up tomorrow strong though. Come ready to work....especially relays.


If you have access to a treadmill, then maybe get you a 30 minute run in a reasonable pace. Or take a jog today if you don't have access to one. Work some short sprints if you have access to a track. I'm not sure if Marshall track will be unlocked or not.


Tuesday:
Need ALL Regional competitors to be at practice...ON TIME, and ready at 6pm to we can get the workout started promptly at 7pm
All Runners:
6-6:30 Warmups
6:30-7 (or finished) Relay people work relays. Everyone else work on starts/blocks. I don't want to see anyone running 400M or shorter start a race standing up this week at Regionals.
7pm-Finished  Run an accelerated track meet. We will run a whole meet and everyone will run the races they will run at Regionals. IT IS A WORKOUT. I'm not as concerned with the time between racers as we will go from race to race to race
Cool Down when done with workout


Thursday:
All Runners:
6-6:30 Warmups
6:30-7:30 (or finished) Specials (Work relays hard -take it serious- and starts/blocks)
After specials:
If not on a 4x1 relay, then you have 2 Broken 400's (200, 150, 50) Must run them hard and all the way through or you will have to repeat it until you do.
If on a 4x1 relay, then you have 1 Broken 400's (200, 150, 50) Must run them hard and all the way through or you will have to repeat it until you do.

Cool Down when done with workout

PARENTS MEETING ABOUT THE REGIONAL MEET AT THE END OF PRACTICE. NEED A PARENT SIGNATURE FOR ALL COMPETING AT THE REGIONAL MEET.

Thursday:  All Competitive Runners:
6-6:30 Warmups
6:30-7:15 (or finished) Specials
After specials- Parachutes (4) from 60M. 150's (Coaches Discretion)
Cool Down when done with workout
PARENTS MEETING

Throwers:
6-715 Warmups & Throwing Practice
7:15-8(Or when finished) 150's (Coaches Discretion)

I know i said this yesterday, but it will apply today.

MAKE SURE YOU HAVE COMFORTABLE RUNNING SHOES TODAY. You need to bring your spikes as well, but running shoes will be necessary today to be able to workout. No crocs, slides, etc. Bring running shoes or sneakers.

Also, I need everyone to be there today. I will be entering everyone into their events for the Regional meet tonight. I need to make sure everyone speaks with me after practice so we are on the same page about your events. If I don't speak with you, I will enter you into the events I believe you have the best chance advancing in. So even if you don't make it to practice, you need to call me this evening.

MAKE SURE YOU HAVE COMFORTABLE RUNNING SHOES TODAY. You can bring your spikes as well, but running shoes will be necessary today to be able to workout. No crocs, slides, etc. Bring running shoes or sneakers.

Monday:
Under 400 Runners:
6-6:30 Warmups
After Warmups-Finished  2x200(30) with 1 minute between. 5 Minute break. Then 6x100(12) with walk back as break.
Cool Down when done with workout

300H/400M & Over Runners:
6-6:30 Warmups
After Warmups-Finished  1x400(65), 5 minute rest, 1x300(52), 4 minute rest, 1x200(32), 3 minute rest, 1x150(24)
Cool Down when done with workout

Throwers:
6-715 Warmups & Throwing Practice
7:15-8(Or when finished) Quick Sprint Workout

Tuesday:
Under 400 Runners:
6-6:30 Warmups
6:30-7 (or finished) Specials
After specials-Finished  6x150 with 2:00 breaks
Cool Down when done with workout

300H/400M & Over Runners:
6-6:30 Warmups
6:30-7 (or finished) Specials
After specials-Finished  6x200 with 2:30 breaks
Cool Down when done with workout

Throwers:
6-715 Warmups & Throwing Practice
7:15-8(Or when finished) Quick Sprint Workout

Thursday:Under 400 Runners:
6-6:30 Warmups
6:30-7:15 (or finished) Specials
After specials-Finished  2x80, 2x100, 1x120 fast. 10 minute rest.
Cool Down when done with workout

300H/400M & Over Runners:
6-6:30 Warmups
6:30-7:15 (or finished) Specials
After specials-Finished  2x80, 1x100, 1x120 fast. 10 minute rest then 1x250(34).
Cool Down when done with workout

Throwers:
6-715 Warmups & Throwing Practice
7:15-8(Or when finished) Quick Sprint Workout

Due to the weather, we are canceling practice today.

I will send out a list of potential relay groups later on.

Can "throw" some together tomorrow as well.

Unless, I post otherwise, the meet is still on for tomorrow. Gates open at 5:30pm.

Thursday:
Runners: (hurdles, jumps, relays, etc):
6-6:30(Or finished) Warmups
After warmups-6:45 Block Work (4 or 5 good block starts) Anyone that hasn't "graduated" to blocks yet needs to get 4 or 5 good starts from the down position without blocks.
6:45-Finished   Relay work and specials
After block work & Specials - 7:30: Ten strides on the turf WITH A COACH
Cool down. Discuss the meet this weekend.

Throwers Only:
Warmup and workout
Run 1 lap own pace. Get faster each time you do this. Then two 100's full speed. Cool down
Unless throwers find a relay to join, you have no meet this weekend.

Tuesday:
Under 400M Runners:
6-6:30(Or finished) Warmups (No specials today)
After warmups-Two sets of four 150's with a break in between sets. Then one 100M sprint. Then cool down
Discuss the relay meet with everyone after EVERYONE finishes.

300H/400 & Over Runners:
6-6:30(Or finished) Warmups (No specials today)
After warmups-Four sets of two 200's with a break in between sets. Then cool down
Discuss the relay meet with everyone after EVERYONE finishes.

Throwers Only:
Warmup and workout
Run 1 lap own pace. Get faster each time you do this. Then two 100's full speed. Cool down

Doesn't look like we will be able to avoid this rain today. With that said, I am postponing practice until tomorrow. Thinking about doing it at 5pm tomorrow instead of 6pm as the rain may come back tomorrow evening. Saturday looks to be clear skies but hot. See you all tomorrow at 5pm.

Thursday:
Runners with specials (hurdles, jumps, relays, etc):
6-6:30(Or finished) Warmups
After warmups - Block Work (4 or 5 good block starts. Anyone that hasn't "graduated" to blocks yet needs to get 4 or 5 good starts from the down position without blocks.
After block work - 7:30: Specials (Listed above)
7:30-Finish: 60M,70M, and 80M Sprints. Then 3 to 5 rolling 150's (coaches discretion)\
Cool down. Discuss the meet this weekend.

All other runners:
6-6:30(Or finished) Warmups
After warmups - Block Work (4 or 5 good block starts. Anyone that hasn't "graduated" to blocks yet needs to get 4 or 5 good starts from the down position without blocks.
After block work-Finish: 60M,70M, and 80M Sprints. Then 3 to 5 rolling 150's (coaches discretion)
Cool down. Discuss the meet this weekend.

Throwers Only:
Warmup and workout
Run 1 lap own pace. Get faster each time you do this. Then two 100's full speed. Cool down

Monday:
Under 400M Runners:
6-6:30(Or finished) Warmups
After warmups-6:45 Block Work
6:45-8(Or when finished) Ladders 300 to 50, by 50 (Full Speed). Cool down when finished.
Can work on any others specials after workout if athlete chooses.

300H/400 & Over Runners:
6-6:30(Or finished) Warmups
After warmups-6:45 Block Work
6:45-8(Or when finished) Ladders 500 to 200, by 50 (3/4 Speed). Cool down when finished.
Can work on any others specials after workout if athlete chooses.

Throwers Only:
Warmup and workout
Run 1 lap own pace. Get faster each time you do this. Then two 100's full speed. Cool down

Tuesday:
Under 400M Runners:
6-6:30(Or finished) Warmups
After warmups-7:15 Specials
7:00-8(Or when finished) Two sets of five 150's with a break in between. Cool Down

300H/400 & Over Runners:
6-6:30(Or finished) Warmups
After warmups-7:15 Specials
7:00-8(Or when finished) Two sets of four 200M Sprints with a break in between and after. Followed up by a third set of two 200M sprints. Coach's discretion on whether Elementary athletes run the third set. Cool down when finished.


Throwers:
6-Finished Warmups & Throwing Practice
After workout - One 400M run own pace (no walking), then two 100M sprints.

Warm-ups, then specials for everyone. At 7pm workout begins. Short distance Sprinters:400M suicide, 5 minute break, 200M sprint, 3 minute break, some rolling 120's. 400M and up runners: 400M suicide, 5 minute break, 400M sprint, 5 minute break, buildup 250, sprint 150. Field event only athletes need to do their warm-ups, work their events, and end with a quick sprint workout(see Coach Spencer)

Thursday: WEATHER PERMITTING (Practice is on unless stated canceled)
Runners:
6-6:30(Or finished) Warmups
After warmups-7:15 Specials (Including Block Work, Jumps, Hurdles) & Relay Work If Any
7:00-7:15(Or when finished) Makeup 100/200 or 400 times for those who missed
7:15-8 (Or finished) Quick Sprint Workout

Throwers:
6-715 Warmups & Throwing Practice
7:15-8(Or when finished) Quick Sprint Workout

Monday:
Runners:
6-6:30 Warmups & Discuss Relays
6:30-7 Specials (Including Block Work)
7-8(Or when finished) 100M/200M Times & Quick Sprint Workout *Can work block work afterwards if not finished from before)

Throwers Only:
6-7 Warmup & Throwing Practice
7:15-8(Or when finished) 100M Times

Tuesday:
Runners:
6-6:30 Warmups
6:30-7 Specials (Including Block Work) & Relay Work If Any
7-8(Or when finished) 400M Times & Quick Sprint Workout *Can work block work afterwards if not finished from before)

Throwers:
6-715 Warmups & Throwing Practice
7:15-8(Or when finished) Quick Sprint Workout

Thursday:
Will post on Wednesday