• Regional Meet Reminders

    Location: Farmington High School

    Try to arrive between an hour to an hour and a half before your event:

    • Field events start at noon, so arrive by 11:00 A.M. if you're in a field event
    • 4 x 800s and semis (in the 100, 100/110 H, and 200) begin at 1:45, so arrive by 12:30 P.M.
    • Finals begin at 4:15, so arrive by 3:00 P.M.

    You can get additional information about the meet HERE.

    handoff

    Practices for Week 10: May 13 - May 18

    This is the last week of practice for those who don't qualify for the state meet.  The only way to qualify is to finish in the top two in your event at the Regional Meet on Saturday at Farmington HS (or hit the additional qualifying standard).  Field events start at noon and running events at 1:45 PM on this day after the Groves Prom.

    Mon: 2 x 400 fast; 1K @ tempo; 2 x 400 (first and last 100 fast); hawk drills

    Tue: 20 min easy; 6 x 150 m gliders (build speed, focus on relaxation); relay practice

    Wed: 2 x 800 (negative split); 4 x 200 buildups (accelerate on curve, hold 85% speed on straigtaway)

    Thu: 800 @ tempo; 2 x 400 @ 1600 pace; relay practice

    Fri: no practice (visualize your races, make a plan to get some sleep)

    Sat: Regional Meet @ Farmington (top 2 in each event + 1 team per relay)

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    Practices for Week 9: May 6 - May 12

    Mon: 4 x 400-200-200; 2 x 300; 2 x 200 (passing drills)

    Tue: 1600 @ tempo; curve passing drills; 400 fast

    Wed: 30 minutes easy; 2 x 800 tempo

    Thu: League Championship Meet @ Oak Park HS (4:00 field events; 4:30 4x800 and prelims; 6:30 finals)

    Fri: 10 x 200 (200 recovery); 2 x 300 (full rest); 3 x 100

    Sat: Fenton 9/10 Invite or 40 min run

    Sun: 45 min run 

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    Practices for Week 8: April 30 - May 6

    Mon: 4 x 600 (200 fast - 200 medium - 200 fast); 4 x 400 @ race pace; 1 x 300; 2 x 200

    Tue: 30 minutes easy + 8 x 100

    Wed: Away meet @ N. Farmington (field events start at 4:30)

    Thu: 40 min run (10 easy + 20 tempo + 10 easy); 4 x 200

    Fri: 20 min easy + 6 x 100 or 10 x 400

    Sat: New Balance Invitational @ Farmington HS (field events start at 12:00 P.M.)

           *note: we can only take top two in each event + 1 relay (per relay event); only competitive times/distances/heights

    Sun: 60+ min easy

     

    Practices for Week 7: April 22 - 28

    Mon: 4 x 600 (300 @ 75% + 100 jog + 100 build-up + 100 @ 90%); 4 x 200 at average race pace; relay practice

    Tue: Home meet vs. Farmington

    Wed: Intervals from a hat

    Thu: 10 x 150 @ 75% (50 m recovery walk) + 400s @ pace + relay practice

    Fri: Oak Park Knight Invitational (early dismissal) - top 3 in each event only

    Sat: 45 minute fartlek

    Sun: 60+ min run @ moderate pace

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    Practices for Week 6: April 15 - 21

    Mon: 6 x 400 @ interval pace (5K race pace + 200 m recoveries); 4 x 200 m buildups (relaxation drills); relay practice

    Tue: 20 min run + 10 x 150 @ 75% with 50 m walk recoveries + relay practice

    Wed: Away Meet vs. Avondale (buses leave at 3:00)

    Thu: 45 min progressive run; speed/relaxation drills on track

    Fri: (if you're near a track) 2 x 200 at 800 race pace; 2 x 400 at 1600 race pace; 600 (all out); 400 (all out); 300 (all out) -- jog up and down infield during         

           recoveries

          (road run alternative) fartlek with ladder of surges (1:00-2:00-3:00-4:00-3:00-2:00-1:00); 1:00 recovery jog after each surge

    Sat: Easy day/Cross train

    Sun: 60+ min run @ moderate (conversational) pace

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    Practices for Week 5: April 9 - 15

    Mon: 20 min run + 2 x 200-200-400; 2 x 800; 2 x 400

    Tue: 30 - 40 min run (easy); 8 x 100 (strides); relay handoffs

    Wed: Home Meet vs. Seaholm

    Thu: 30 minute progressive run; 6 x 200 (strides)

    Fri: 5 x 1000 @ interval pace + 4 x 200

    Sat: Rest/cross-train

    Sun: 60+ min run @ moderate pace

     
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    Week 4 (Spring Break) Practices
     
    We will hold organized team practices from 10:30 A.M. to 12:00 P.M. on Tuesday, Wednesday, and Thursday (April 2 - 4).  If you're in town, plan to be here.  Here's the plan for the week:
     

    Mon: 40 - 50 minute run @ moderate (conversational) pace (2 x 5 minutes @ tempo pace somewhere in there)

    Tue: 6 x 300 fast (close to top speed - fully recover (5:00+) after each); 20 minutes easy

            Vacation Alternative: run all out along the beach for 1:00 six times

    Wed: 4 x 1600 @ tempo pace (with 400 m recovery jogs)

             Vacation Alternative: 4 x 6:00 tempo/2:00 easy

    Thu: 4 x 400 (w/ 400 recovery jog) + 6 x 200 (w/ 200 recovery jog) + 400 m time trial

             Vacation Alternative: trail run fartlek (with 60 - 90 second bursts)

    Fri: 40 - 50 minute run @ moderate (conversational) pace

    Sat: Easy day - 30 minute run or cross train

    Sun: 60+ minute run @ moderate pace

     
     
     
    Week 3 Practices: March 25 - 31 (all weekday workouts outside - dress appropriately* - meet @ Groves track by 3:15)
     
    Mon: 3 x (200-200-400) + 1600 @ tempo + 2 x 600 + relay work
    Tue: 30 minute run @ moderate (conversational) pace + relay practice + light weight training/core work
    Wed: Meet @ West Bloomfield (buses leave at 3:00)
    Thu: 40 minute run @ moderate pace + weight training/core work
    Fri: 5 x 500 (first 400 @ 1600 race pace/last 100 @ 400 race pace)
    Sat: easy day/cross train
    Sun: 55+ minute run @ moderate pace
     
     
    Stay Connected and Informed!
     
    Follow the Groves Track and Field Twitter feed HERE.
     
    Text @grovestf to 81010 to get messages via Remind.
     
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    Week 2 Practices: March 18 - 24 (all workouts outside - dress appropriately* - meet @ Groves track by 3:15)
     
    Mon: 4 x 200 fast (with 200 recovery jogs + 4 x 400 fast (with 400 recovery jogs) + 5:00 @ tempo
    Tue: 40 minute run @ moderate (conversational) pace + weight training/core work
    Wed: 6 x 800 @ interval pace (heartrate recovery) + 6 x 200 buildups
    Thu: 40 minute run @ moderate pace + weight training/core work
    Fri: 2 x 10:00 @ tempo + 8 x 100 buildups + relay work
    Sat: Practice meet run-through @ Groves track (10:30 - 12:15)
    Sun: 50+ minute run @ moderate pace
     
    Week 1 Practices: March 11 - 15 (all workouts outside - dress appropriately* - meet @ Groves track by 3:15)
     
    Mon: team meeting in Little Theater + 6 x 300 (build-up/walk recovery) + 20 minute run @ moderate pace
    Tue: 40 minute run @ moderate (conversational) pace + weight training/core work
    Wed: 20 minute warm-up; 8 x 400 @ interval pace
    Thu: 400 m time trial + 40 minute run @ moderate (conversational) pace + weight training/core work
    Fri: 800 m time trial + 30 minute run @ moderate pace 
    Sat: Easy day - 30 minute run or cross train
    Sun: 45+ minute run @ moderate pace
     
    *dressing for cold weather: long running pants/sweats, layers on top (t-shirt + long sleeve + shell), hat, gloves
     
    Know Your Order of Events
     
    In 2019, girls run first (though in some smaller meets, 4 x 800 and 3200 might be combined).  Girls shot and high jump first; boys discus and long jump first. See the "Officials Pal" file below for more details.
     
    MHSAA HS Order of Events
     
    4 x 800
    100/110 Hurdles
    100 M Dash
    4 x 200 M Relay
    1600 M Run
    4 x 100 M Relay
    400 M Run
    300 M Hurdles
    800 M Run
    200 M Dash
    3200 M Run
    4 x 400 M Relay
     
     
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    Welcome to the Groves Track and Field Distance Squadron Page!
     
    Although the first official outdoor practice is March 11, you'll want to get in decent shape between now and then.  Get into the habit of logging miles nearly every day.  Build a solid base as you prepare your body to compete with some of the best athletes in the area. 

Track Files