Any mental preparation in HS: ? Mr. Newton gave great motivational talks before meets. It started about a week before and he gradually made us ready for it. The day of the race we all felt very secure and that he had prepared us with the right kind of work.?
Cross training in HS(lifting, sit ups, push ups etc...): plyometrics and general fitnessafter easy workouts
Typical week of HS XC training: (October 01 to October 07 1995)
Sunday: Rest (most of the team went on a 2 hour run)
Monday: 4x1 mile 30 sec. recovery. 4.45/4.43/4.45/4.18. 1x300 m. all out.
Tuesday: 4 sets of 5x200 meters. 60-45-30-15 recovery (decreasing)
29-29-28-28. 1x300 m. all out.
Wednesday: 45 minutes-30 minutes-15 minutes easy run. Drinks in between runs.
Thursday: Race 3 miles cross country
Friday : 12x800 meter.2 min recovery. Average 2.19. Last repeat in 1.55 (?to win a bet with the coach?) 1x300 m. all out
Saturday: Segments 8 min-8-6-6-6-3-3-3-3-2-2-2-2-1. 4.50-5.10 mile pace.
Typical week of HS winter track training: (Leading up to Conference Indoor Meeting)
Sunday: 10x200 m. 2 min 30 recovery-- 27.5 avg.
Monday: 9 miles avg. 5.35/mile
Tuesday: 1x1200,1x800,1x600,1x400 4 min rec. 3.03/2.08/1.40/58
Wednesday: 8x300 4 min rec. 41.5/41.7/41.8/41.6/41.5/41.2/41.1/39.5
Thursday: 10x100,6x200,10x100 32/33 sec
Friday: Conference Meet Indoors 1.53.7 800/4.16.6 mile
Saturday: 45 min fartlek 5.20/5.50/mile
Typical week of HS spring track training:
Sunday: 3 miles in 15.01 (4.59-5.05-4.57 splits)
Monday: 30 min hard fartlek 5.08-17/mile
Tuesday: 1x200,1x300,1x400,1x600,1x200 3 min rec 24.9/40.3/57.4/1.30.5/26.7
Wednesday: 8x ins and out sprints (0-60 m. acc. 60-80 all out 80-100 float)
Thursday: 6x200 27-28 sec
Friday: Sectionals 3200 9.14/800 1.51.9/1600 4.15
Saturday: 7 mile avg. 5.43/mile
Short explination of summer HS training: ?Did mostly base work only.
Favorite HS workout: ?The 12x800 meters. Gradually harder with the last one all out.?
HS Titles/Honors won: ?State Champion 3200 and 1600. Second in the 800 meter.?
HS Pre race rituals: ?Team dinner with pasta and ice creamthe day before and easy run the morning of the race.?