WCS-Personal Note

Hey Guys,

I haven't had the opportunity to talk to all of you but, as I'm sure you know, I won't be returning this season to Bellarmine. I am extremely dissappointed and have just now been able to let it go.

I want you to know how bad I feel for you guys, especially Queen. All I can say is that I'm so sorry it all went down like this. But...what I really want you all to know is that you will still be part of a team and guess what? You are a HUGE reason that it is (and will be this year) a great team. I KNOW that Coach Ellis will get someone who he thinks is a good sprint coach and who clicks with the way he wants to do things. He wouldn't hire someone that is no good. So you just need to do whatever you need to do to get yourselves to State. There is more than one way to train for speed. It doesn't just have to be my way. You all deserve to go to State and dominate if you work hard. I'll be pullin for you and I will follow your season closely. Don't let this turmoil distract you from your goals. It has been extremely distracting for me for the last few weeks and, it's a total waste of time!

So, please stay in touch. You can always email me!

Later!

SUMMER TRAINING SUGGESTIONS

Don't sit around on your butts this summer. Think about the long term goals that you have for next track and field season!

Here are my suggestions. Once you get to the end of August/begining of September things should change but for now until then.....

WEEKLY WORKOUTS WITHOUT SOCCER:

* a 2 mile run on the weekend
* 1 day of biking or swimming (cross training is great for the comback
to T&F)
* 2 days of lifting (not like a weightlifter! core work, plyos, strength and
conditioning)
* 2 days of circuits (I can teach these)
* 1 day of bleechers or long hills (20 min of bleechers or 6 x 200m
gradual hills)

WEEKLY WORKOUTS WITH SOCCER:

* a 2 mile run on the weekend
* 2 days of lifting (see above)
* 1 day of bleechers or long hills (see above)
* optional circuit day (see above)

I CAN'T STRESS TO YOU ENOUGH HOW IMPORTANT IT IS TO LET YOUR BODY REST AND REBUILD. RECOVERY TIME IS THE MOST NEGLECTED PHASE OF TRAINING BY OVER ANXIOUS ATHLETES. NEGLECTING THE BODY'S RECOVERY TIME LEADS TO INJURIES AND OVERTRAINING. TRAINING WORKS IN PHASES. IT'S A LOT LIKE LIFTING WEIGHTS. YOU STRESS THE BODY, YOU ALLOW IT TO RECOVER, IT COMES BACK STRONGER, ETC.

IF YOU HAVE ANY QUESTIONS JUST E-MAIL ME AT: herdlr@msn.com

STATE CHAMPIONSHIPS WITH THE W.C.S.

OUR RELAY TEAM'S FEROCIOUS
THEY GOOD LOOK'N TOO
THESE CHICKS IS JUST PHENOMINAL
AT EVERYTHING THEY DO
SO PUT THE "L" TO THE "I"
TO THE "O" TO THE "N"
YA COME UP WITH A CAT
THE LION PRIDE OF BELLARMINE!

THE FIRST LEG, SHE GET'S OUT
AND SHE'S QUICK TO PASS YOU BY.
THE SECOND LEG WILL KICK YO BUTT
AND LEAVE YOU ON THE FLY.
THE THIRD LEG'S JUST A STUD
AS SHE SPRINTS AROUND THE TURN.
BUT THE FOURTH LEG LEAVES YOU
IN HER SMOKE AND STINGIN FROM THE BURN.

I'm so proud of all of you World Class Sistah's! You made my season great and I will miss seeing you every day. Please stay in touch with me whenever you like and log on to "what tom does" to get some awesome training suggestions for off season and pre-season. Send me any jokes, videos or otherwise "super duper" funny stuff. Luv ya!

WCS!! Today was the most unsettled day of our season in my opinion. I am sorry that it went this way for us. For ALL of us! I knew when I left practice that I couldn't do a good job for you if I can't get this thing resolved. So I have resolved it. Please know that I am your biggest fan and I am always willing to advocate for you IF you are justified. I believe you are.

Here is the latest word on the issues of the day. I had a long conversation with Coach E. I expressed my frustration with his decision to handle things the way he did. He reconfirmed that our relay will be left alone unless the absolute worst case scenario hits us in Pasco and the only possibility of victory would be to run a faster 4x1.

I BELIEVE OUR ORIGINAL TEAM CAN RUN WELL ENOUGH TO DO THE JOB! DO YOU HEAR ME? THE COOL POINTS ARE OUT THE WINDOW (that's from Queen Latifa) I AM TELLING YOU THAT I BELIEVE IN YOU, AS I ALWAYS HAVE. I HAVE INVESTED IN YOU ALL SEASON LONG AND I WAS UNDER THE IMPRESSION THAT YOU ALL BELIEVED IN YOURSELVES (AND ME) TOO. LET'S JUST GO AND KICK BUTT (EVEN IF IT'S WINDY) AND DO THE JOB WITH OUR ORIGINAL SHORTIES. BESIDES....YOU'VE INVESTED TOO. WE NEED TO REPRESENT THERE! WHEN BELLARMINE GETS ON THE BUS TO COME BACK TO TACOMA, THE WCS WILL BE ALL THE BUZZ! YOU GIRLS WILL BE WHO THEY ARE ALL TALKIN ABOUT. WE NEED TO STAY UNITED AND REMEMBER HOW HARD WE'VE WORKED TO GET HERE.

I REALLY DO LUV U GUYS! SEE YA TOMORROW (ON TIME).

M-COACH

PICTURES FROM LEAGUE

Hey! Check out my pics from League Championships! Our "Speed Divas" are the best lookin' chicks runnin.'

This is an important week. Let's really buckle down and get specific. These are the finishing touches for a State Championship. WCS!!

http://www1.snapfish.com/thumbnailshare/AlbumID=153734942/a=72013533_72013533/t_=72013533

FIRST DAY OF LEAGUE CHAMPIONSHIPS!

AH HA!!!! Just as I thought. The WCS is the big surprise in the league. Soon to be the queens of the District and the Speed Diva's of the STATE!!!! Yeow! You ladies are amazing! Even with a couple of questionable hand offs and a sleepy start or two, you chewed em' up and spit em' out.

Walking out of the track last night I was thinking about how proud I was of all of you and how hard you've been working for this glory you are about to embark on. I reflected on how you "Represented" yesterday; how you stuck together and how you supported one another. I thought about the uniform conflict and how important (or unimportant) that was to your performances. I thought about how you were effected by outside forces that were unchangeable and how your attitudes toward them could have affected your ability to achieve your goals.

Then....I locked my keys in my trunk!!!!!!!!!!!! Ugh!!! It was about to become a bad day. But....no. All in all....nothing could tarnish the great day that we had as a team of "Sistah's."

It's funny how God makes it so you can look back on your day and see that it was a mixture of good things and bad things that happened, and then he leaves it up to you to decide whether it was a good day or a bad day. What's even funnier is that He makes it so that you CAN decide each morning that you wake up and put your feet on the floor that it is a good day. Then nothing else matters.

See you all at practice. We will prepare for day 2 of League.

AMAZING, AMAZING, AMAZING!!!! The WCS was truly amazing today. We represented! You ladies made a name for yourselves today and people will be looking for you come State.

Remember....We train for State! You are not training to peak now. We are right on track and we are still getting strong. Stick together "Sistah's" cuz we are a force to be reconed with!

I hope you all had fun today and learned what it's like to run rounds. We need strenth, power, endurance, speed, heart, dedication, grace and a good attitude.
We will be working on all of this every time we come together at practice.

I am still investing in you 100% I am looking for you all to invest 100% too. Be at every practice, be on time, give your all and give up what you must for the sake of the team.

More speed work is to come.

GREAT JOB TODAY! I'M PROUD OF YOU ALL!

LATEST RAP FOR WCS!

I'M
LOOKIN FOR A TIME
OFF A DA LINE
12 FLAT
ON THE F.A.T.
WIT YA'LL BEHIND.

SECOND HALF OF THIS AWESOME SEASON!

WCS! YOU ROCK! We need to stay united at all costs! We need to encourage eachother in a positive way, set good examples for eachother and create our "team within a team" that each one of us is proud to be part of. We need to remember that what we do and don't do; how much we give and don't give; does not only affect us as an athlete, it affects the WCS as a whole. It will affect our performances if we separate and we don't give up the "ME" for the "WE!" We need eachother to push us all through "STATE."

I really want us to all be "together" at that "STATE" meet in Pasco, whether it be in our individual events or relays. We cheer eachother on and we wish eachother well. What we do during our training enables us to not have to make excuses for poor performances later. Giving 100% to your training during the season makes it sweet when you peak. And if by chance you should fall short of your goals, you then have the satisfaction of knowing that you were beaten by someone who simply out ran you and you take that knowlege, swallow it, and it becomes the fuel of hard work and desire. WE ALL HAVE THE ABILITY TO BE CHAMPIONS!!! GO GIRLS!! GO GET IT!

SPRING BREAK WORKOUTS!!!

WCS, IF YOU WANT TO KEEP PROGRESSING THE WAY YOU HAVE BEEN, YOU BETTER STAY ON TRACK DURING SPRING BREAK AS BEST YOU CAN. HERE ARE SUGGESTED WORKOUTS. THEY ARE DEPENDENT UPON WHAT YOU HAVE AVAILABLE TO YOU WHERE EVER YOU ARE. BE CREATIVE BUT GET A WORKOUT IN.

SATURDAY OR SUNDAY GO OUT FOR A 2 MILE RUN OR FARTLEK

MONDAY (TRACK) 100/200 PEOPLE FULL WARMUP
300/250/200/150/100 (walk next
interval for recovery)

1/4 milers 2 x 500/300 @ 75% (3mr)(8-10 mrbs)

(PARK) EVERYONE 10 X LONG GRADUAL HILLS (wbr)
(GYM) EVERYONE TREADMILL OR ELYPTICAL & LIFT

TUESDAY (TRACK) EVERYONE FULL WARM UP
TEMPO ? X BOXES (FORM RUNNING ON
STRAIGHT AWAY JOG/WALK CURVE)

(PARK) EVERYONE 100m ON/100m OFF X ?
(GYM) EVERYONE TREADMILL

WEDNESDAY (TRACK) EVERYONE FULL WARMUP
4 X FLYING 30/30'S (start at the 120mark
build up for first 30m then hot for 30m)
3 x 60m IN/OUTS (build/hot/float/hot)

(PARK) SOME KIND OF SPEED CHANGE AS ABOVE

(GYM) TREADMILL/ELYPTICAL & LIFT

THURSDAY (TRACK) FULL WARMUP
*if you have blocks 4 x 20m block starts / 1 X 40 / 2X60
4 X 100m accelerations (accelerate every 20m)
Warm down with 1 lap (75 seconds) stride
1/4 milers- 2 reps of warm down

(Park) short sprints with rolling start 2 x 20m /30m/ 50m
(GYM) Jump rope (with or without a rope) 90sec jumping/60sec rest x 4
then lift

FRIDAY (TRACK) FULL WARMUP 2 x 3 x 150 @ 19-22sec (3-4mr) (10mrbs)
1/4 milers 2 x 2 x 300 @ 28-32 (3-4mr) (10mrbs) do first set with a 50 on50 off gear change so don't worry too much about times for that set.

(Park) WARMUP then long jog interspersed with 20 second sprints. Hold good form OR 50m HILL SPRINTS w/(wbr)
(GYM) FULL WARM UP

SATURDAY AND SUNDAY - YOU CHOOSE! MAKE IT LIGHT IF YOU HAVE JUST WORKED HARD, MAKE IT HARD IF YOU HAVE JUST WORKED LIGHT.

KEEP IN MIND THAT WE WANT TO STAY ON TRACK TO "REPRESENT" AT STATE THIS YEAR. WE HAVE A GOAL! WE ARE ALL A PART OF THAT!

MY WORLD CLASS SISTAH'S ARE FAB-U-LUS! I'M SENDING YOU ALL THIS PICTURE OF MY FA-4-RITE PLACE THAT INSPIRES MY PASSION FOR MY SPORT. AHHHH...WHAT'S THAT DO FOR YA!

COMPETITION PRAYER

God,
Thank you for this day
and our ability to come together
as a team.

We thank you for the compassion
to accept victory graciously
and the grace
to accept falling short of our goals
as a challenge to work harder.

Thank you for being with us
through every step, jump
and throw.

RELAY RAP

Our relay team's ferocious
They good lookin' too
These Chicks is just phee-nominal
at everything they do
So put the L to the I to the O to the N
Ya come up wit a cat
The lion pride of Bellarmine

The first leg she gets out
and she's quick to pass you by.
The second leg will run you down
and leave you on the fly.
The third leg does you in
as she kicks around the turn,
but the last leg leaves you in her smoke
and stinging from the burn.

Oh yea!! WCS! On to Victory!

SATURDAY PRACTICE ON 2/10

Kelly, Brianna, Midori, Andrea! You are all STUDS!!! What a great practice we had today and what a great motivator the "running fast" was. I hope you noticed how fresh you all ran. Great job!

Martha

WCS - WEIGHT TRAINING

2-3 DAYS A WEEK

LIFT SETS REPS

PULL UPS 5 10

DIPS 5 10-20

SQUATS(MED WEIGHT) 4-5 10
DEADLIFTS 4-5 10
*alternate between these two lifts each lifting day. Rest 3-5 minutes between sets
PUSH UPS 5 20-50

DUMBBELL ARMSWINGS 5 20-50


THESE ARE YOUR WEIGHT WORKOUTS LADIES! DO THEM AFTER PRACTICE OR AT HOME BUT DO THEM! REMEMBER...WE HAVE TO WORK HARD TO BE WORLD CLASS SISTAH'S!

WHAT ARE YOUR GOALS FOR THE SEASON?

What are your goals for the season? What do you want to accomplish? what are you willing to invest? Are you willing to build a strong foundation to achieve a long term goal?

I want all of you WCS (World Class Sistah's) to write down in your training log what your goal for the season is. What is important to you? I also would like you to write down what your expectation are of me? Of your teammates? This is a good exercise in goal setting. We will have a meeting immediately following monday's practice and we'll talk about our goals and some strategies.

Thanks for all of your hard work. You're awesome!

SATURDAY PRACTICE FOR THE WCS

PRACTICE ON SATURDAY AT 10:00AM AT BELLARMINE. DRESS WARM. SHOULD TAKE AN HOUR. IF I AM A LITTLE LATE....DON'T PANIC....I WON'T ABANDON YOU:-)

WORLD CLASS SISTA'S

For the remainder of this week our workouts look like this:

TUESDAY - 2 x 4x100 @ 80% (30sr) (10mrbs) / 6 x 30 on the fly

WEDNESDAY - 2 x 5x120-150m hills / mile jog

THURSDAY - Same as Tuesday

FRIDAY - 2 x 3x150 @ 75-80% (2-3mr) (10mrbs) / 1/4M 2 x 3x200 (2-3mr) (10mrbs) * Do set one with a 50 on/50 off to work on gear changing.

POST A COMMENT SO THAT I KNOW YOU VIEWED THIS. THANKS FOR INVESTING.

TRACK STARTS MONDAY!

TRACK STARTS ON MONDAY, FEBRUARY 26! ALL Y'ALL SPRINTERS BETTER MEMORIZE THIS WEBSITE SO THAT YOU CAN GET INFO FROM YOUR SPRINT GURU! THIS SITE WILL INCLUDE, WEEKEND WORKOUT OPTIONS, VACATION WORKOUTS AND INTERESTING SUBSTITUTE WORKOUTS. HMMMM....SOUNDS TO ME LIKE THAT MEANS

NO EXCUSES!!!!!!