Dakota Ridge XC Track and Field

I would like every athlete on this team to watch these videos...  http://www.youtube.com/watch?v=70UF82nysIU My hope is that you will all seek to find it within yourself to have this kind of heart when you are competing for Dakota Ridge High School.  Billy Mills.... http://www.youtube.com/watch?v=l5vOhMwRQwI Billy Mills... http://www.youtube.com/watch?v=5F5iCsymMj0

Halie Gebrsalassie http://www.youtube.com/watch?v=DxuqiM7eW8Q Michael Johnson... http://www.youtube.com/watch?v=6FEh7hDpGp0 http://www.youtube.com/watch?v=vFxH9G1C9ks Usain Bolt.... http://www.youtube.com/watch?v=0PH0SV4j1Es http://www.youtube.com/watch?v=_vlVvxypZJ4 Bob Beamon... http://www.youtube.com/watch?v=DEt_Xgg8dzc Shot Put World Record Progression...Notice the technique that was used for the World Record. http://www.youtube.com/watch?v=RMSM__KvBkk Someones rankings for top 10 shot put competitors of all time... http://www.youtube.com/watch?v=c-OneETiJ-U Javier Sotomayor http://www.youtube.com/watch?v=7n6NhV4CaiU Dick Fosbury...Notice how he is doing something a bit different...the second video is shorter http://www.youtube.com/watch?v=rX3bCh8v1FE http://www.youtube.com/watch?v=WCCuEIEdSRg Liquiri--Pre---Lindgren http://www.youtube.com/watch?v=t9fmOY7YWMg Bob Schul.... http://www.youtube.com/watch?v=F1zYmckCaO8

800m races... Watch a few of these and see how they are won... To start here is one that I personally attended in 2011 in a Rainy and stormy 2011 NCAA championship in Des Moines Iowa. Watch how this race is won...it was incredible.  http://www.youtube.com/watch?v=FmIgGRX39Co Nick Symmonds... Watch where he is at with 300 to go and the same for Andrew Wheating... http://www.youtube.com/watch?v=49Fwxo50ZiI What if Montano had waited 10 seconds before trying to dominate the race here?...   http://www.youtube.com/watch?v=EatNPB6sVeM The  2013 Womens 800m Olympic final... http://www.youtube.com/watch?v=bSWl_lNE1oI Two bad knees and he probably should not have gotten married because it was going to ruin him.  http://www.youtube.com/watch?v=5LHid-nC45k And then there is this.... http://www.youtube.com/watch?v=YKEOjWEzVGs

1500m race tactics...some food for thought... 1968 Olympic Final...Jim Ryun vs Kip Keino http://www.youtube.com/watch?v=Q_9AAy7yZTc The following video is an example of two teammates dictating the tempo of the race and setting the tone...watch and listen to the commentators and see who wins...there will be a quiz later... http://www.youtube.com/watch?v=nnApto_H1iM Now watch four years earlier in the 1996 1500m final...notice the difference in the race early on and watch the aggressiveness of the race...pay attention to what happens going into the final lap and why and see who capitalizes... http://www.youtube.com/watch?v=kJJrHCGgJdg In 2004 El Guerrouj had another shot...watch the race...see what tactic he employs this time...and the result... http://www.youtube.com/watch?v=E8hjVB8a7bI In this epic battle two British countrymen Steve Ovett and Sebastian Coe vie for Gold in 1980...watch the race unfold...see how it is won and listen to comments following the...

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 ...