Dakota Ridge XC Track and Field

Practice Expectations year round.... The foundation of success in many areas of life is solid preparation.  Everything starts with practice.  Off Season practices are optional. You are NOT being asked to "show up or else". That is not how we operate. If you want to put some extra  time into your track and field craft before the season starts we will be at the school for practice at various times during the off season. Check for current schedules on this blog or in emails. During the season you are expected to be at practice as much as possible. We understand there are times when you will not be able to be there. The expectation is that you will get your workout done on your own if that is the case. Remember, getting the workouts in and doing them correctly, always helps you and your teammates in being successful.  Okay...now when you show up these are the expectations we have of you. 1. Have a great attitude . No matter what, you need to ...

Workout Descriptions  Hill Sprint work                 Warm up with a 15 minute run. Find a fairly steep hill with good footing, so the road might be the best bet during the winter. Using good sprint mechanics hopefully…sprint hard uphill for 8 seconds or what time the workout calls for then walk down to the start again. It is INCREDIBLY important that you REST the full 2 min following each rep. That means WALK around. You should be sprinting pretty hard and the rest is necessary to make the workout successful. There will be a progression to the length of each rep and the number of reps throughout the season. Stay with the progression. Cool down at least 10 minutes jogging.      Canova special The paces on this workout will change throughout the year. We will also do variations of this workout with different distances and paces during the track season. For our opening weeks of ...

Swim Workouts   When : Coming off of break from running, or injury during season, or to add supplemental cross training. Also can be used for a recovery day. How : using deep end of pool for pool running segments, must have belt around waist. Usually you can borrow a water belt from the pool and attach it around your waist. Freestyle swim segment is regular lap swimming. Get to pool during lap swim times. Why : If you are injured its to try to keep you off your feet so you can heal up and get better. If you are coming off your break it is a supplement for your fitness as you being to ramp up your training.   Evidence : I had a stress fracture in my sacrum in 2006 and was unable to run at all. I used the pool to stay in shape for 3 months. Spending all my normal hours of running in the pool I did all my normal workouts running in the pool. This included “long runs” of 90-100 minutes. I began running on ground again 12 weeks before Chicago marathon. I ran a ...

Injury Protocol 1.        Rate your pain level….10 being you need to go to the ER you are in excruciating pain. 1 being you barely feel anything but there is something dull and achy. On this scale if you find yourself unable to run and in about a 6 or above pain…then you need to email me right away and tell me what happened. 2.        If school is in session and Jason Dayton our trainer is around…please go see him. Do this AFTER you do step one and contact me. Coach Stenbeck should be the FIRST person you tell unless it is an ER type of emergency.  If you need to see a PT because we are out of school, same as before  tell me first (email/text), then head over to PT and find out what can be done. Lisa Bradford at Ascent Therapy helps us a lot. Her number is 303-978-9200 her place is on Bowles across from Target. 3.        If you have some achiness and yeah it hurts, but you can ru...

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