-
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.
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)
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
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
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
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
Week 4 (Spring Break) PracticesWe 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 workTue: 30 minute run @ moderate (conversational) pace + relay practice + light weight training/core workWed: Meet @ West Bloomfield (buses leave at 3:00)Thu: 40 minute run @ moderate pace + weight training/core workFri: 5 x 500 (first 400 @ 1600 race pace/last 100 @ 400 race pace)Sat: easy day/cross trainSun: 55+ minute run @ moderate paceStay Connected and Informed!Follow the Groves Track and Field Twitter feed HERE.Text @grovestf to 81010 to get messages via Remind.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 @ tempoTue: 40 minute run @ moderate (conversational) pace + weight training/core workWed: 6 x 800 @ interval pace (heartrate recovery) + 6 x 200 buildupsThu: 40 minute run @ moderate pace + weight training/core workFri: 2 x 10:00 @ tempo + 8 x 100 buildups + relay workSat: Practice meet run-through @ Groves track (10:30 - 12:15)Sun: 50+ minute run @ moderate paceWeek 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 paceTue: 40 minute run @ moderate (conversational) pace + weight training/core workWed: 20 minute warm-up; 8 x 400 @ interval paceThu: 400 m time trial + 40 minute run @ moderate (conversational) pace + weight training/core workFri: 800 m time trial + 30 minute run @ moderate paceSat: Easy day - 30 minute run or cross trainSun: 45+ minute run @ moderate pace*dressing for cold weather: long running pants/sweats, layers on top (t-shirt + long sleeve + shell), hat, glovesKnow Your Order of EventsIn 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 Events4 x 800100/110 Hurdles100 M Dash4 x 200 M Relay1600 M Run4 x 100 M Relay400 M Run300 M Hurdles800 M Run200 M Dash3200 M Run4 x 400 M RelayWelcome 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.