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Team News.

Team News

4 days ago @ 2:22PM

Track Week 5 March 30-April 5

Track Week 5 March 30-April 5

We hope all is well you and your families.  We are still moving forward to the April 20 resuming of our season.  Keep in shape through the workouts posted below for sprinters.  Workouts for Sprinters Distance and Throwers are found under our files links here THE LINK TO WORKOUTS.

SPRINTERS

Make sure you begin each practice with a

  • 8-10 minute run
  • Movement prep
  • Speed prep

YOU CAN SUBSTITUTE ANY WORKOUT WITH A TREADMILL OR TRAIL RUN OF

  • 5 x 6 Minute runs where every minute you run easy for 1 minute 40 seconds then 95% for 20 seconds

Monday March 30, 2020    (Intensive Tempo)

  • 4-150 w/50m pick ups  150 @Controlled speed maintain form, 20 sec. rest, then 50m all out
  • 3-350 w/50m pick ups   350@80% controlled speed maintain form, 20 sec rest, then 50 m all out
  • Easy 10 minute cool down
  • Stretch 1 Minute per stretch position

Tuesday  (Recovery and technique)

  • 20 minute run
  • 4 x 150m in and outs (50/50/50)  Stride pattern development at own easy pace
  • Ab routine 

               

 

Wednesday: (Intensive Tempo)

  • 8x200 @ 85%    walking 200 recovery between repetitions.

Boys: .29-.33 ea. 200    Girls: .32-.36 ea. 200

  • 4x50m absolute speed
  • Long stretches 1 minute per stretch at held positions

Thursday: (Recovery)

  • Off

Friday: (Absolute Speed)  Wind at your back

  • 2 * 100 = 200                         
  • 3 * 60 = 180                        
  • 3 * 40 = 120  Slight downhill  3% grade  Or strong wind at your back                        
  • 3 * 30 =   90  Slight downhill  3% grade  Or strong wind at your back
  •  
     

    Ab routine
  • Long stretch

Saturday: (Anaerobic Strength)

Hills

  • 5 * 10 sec                     
  • 5 * 20 sec                     
  • 5 * 25 sec
  • Abs

 

Sunday

  • Stay off your legs Recovery day

 

Team News

1 week ago @ 7:11AM

PARKS AND REC GUIDELINES AS YOU USE THE PARKS
Team News

1 week ago @ 4:39PM

Track Week 4 Spring Break

Track Week 4

We hope all is well with you.  During this national emergency, we believe that routine can be beneficial.  We are posting workouts under the files tab on our website . Do your best to keep in tip top shape as we are still planning on having our next team practice on Monday April 20.

Sprinters and Jumpers

 

Suspended season 2020 Week 4

Monday March 23, 2020

  • 7 x 300m @80-85%   (300’s at your 400 target time) with 50 m pickups(All out, it will hurt) .30 after you finish each 400.  Then 3-5 Minute recovery between repetitions.

                      PR Goal 400 time                    300 Workout Target Time

                                 .49                                            .49

                     Boys     .52                                            .52

                                 .55                                            .55

                                 .58                                            .58

                     Girls      .62                                            .62

                                 .66                                            .66

                                 .68                                            .68

  • Easy 10 minute cool down
  • Stretch 1 Minute per stretch position

Tuesday

  • 20 minute run
  • 4 x 150m in and outs (50/50/50)  Stride pattern development at own easy pace
  • Ab routine 

               

Wednesday:

  • 8x200 @ 85%    walking 200 recovery between repetitions.

Boys: .29-.33 ea. 200    Girls: .32-.36 ea. 200

  • 4x50m absolute speed
  • Long stretches 1 minute per stretch at held positions

Thursday

  • Off

Friday

  • 2x400 the hard way or 1 x400 hard way with 4 – 40m starts on straight away, then 4- 40m starts on curve.
    • Sprint 100, walk back 50, Sprint 100 walk back 50, continue this until you complete the 400.  This will be 700 meters.  10 Minute break between sets.

 

  •  
     

    Ab routine
  • Long stretch

Saturday

  • Non track workout. Pick an alternate activity: two hours on a 14er, hike, cross country ski, swim laps…

Sunday

  • Stay off your legs Recovery day

Distance

Monday: Absolute Speed

  • Warm up run and drills
  • 10xflying 30's
  • Cool Down

Tuesday: Recovery

  • Drills
  • 20 minutes easy run

Wed: Lactate Threshold

  • 10x300 2 min. recovery

Thursday:Recovery

  • Drills
  • 30 minute run

Friday: Short Tempo/Fartlek

  • Varied pace 2x (4 min. 5k pace, 1 min 800 pace, 3 min 3200 pace, 2 min 1600 pace, 2 min jog between sets)

Saturday: Long Run

  • 45-60 minute run

Sunday: Recovery

  • Day Off

Throwers Workouts

Run/jog for 10 minutes

Dynamic stretches

50-100 pushups a day (set your own goal, move your hands forward more to work the upper pec muscles)

50-100 crunches

As many pull ups as you can (if you can)

30 deep bounds

50 lunges (per leg, 3 sets, add weights if you can)

Practice form (shadow throws/lines)

Throw if you have implements (25-40 throws, 3-4 times a week DON’T overwork your arm/shoulder)

Record yourself or have someone record you to make note of your form

 

Team News

2 weeks ago @ 8:40AM

A Letter from Mrs. Leasure Doherty A.D.

Dear SPARTANS and Parents:

 

I hope this communication finds you well, and that you and your families are staying safe mentally, physically and emotionally in this strangest of times. I wanted to reach out, as there is so much uncertainty with everything going on, so this email comes from a combination of sources: me, CHSAA, and our D11 AD. Please do not hesitate to reach out if you have questions, or if you are in need of assistance in any way.

 

As you perhaps saw yesterday, CHSAA has extended the moratorium period on athletics and activities until April 18th, which is in accordance with Governor Polis’s order to shut down public events/places for 30 days, so exactly one month from now. As you well know, everything at this point is up in the air—and is the central reason that CHSAA has not even begun the decision-making process as to what spring sports look like if we do, in fact, get to come back on April 18th. It makes sense, with an ever-changing situation such as this one—there isn’t a reason to suppose what seasons might look like when we aren’t even sure if those dates will hold fast, so please be patient with them as they are trying their best to support all of their constituents. I will continue to communicate any changes with you.

 

That being said, coaches are still going to post workouts and communicate with your kids remotely, but I and others have communicated with them extensively that they are not to gather kids in groups, or have captains/athletes gather kids in groups—this is absolutely against what has been asked of us to this point. But I would ask, for ALL of us, engage in some sort of physical activity—as parents of athletes, you know the positive effects of exercise on the psyche, and for kids who are used to engaging in sport to go without that endorphin boost for a month is just not good, so please, engage in something with them, and our coaches posting workouts is an excellent way to do that as long as you feel safe in engaging in those workouts!

 

Some of you have asked about spring sports refunds, so at this point, I am copying directly from an email sent to us by Chris Noll, D11 athletic director:

 

Participation Fees:

With us not knowing what the seasons will look like, we are going to pause on an answer with this.  There are so many different things that could happen with all of this, we are going to pause, and make a decision at a later time! 

 

There are SO MANY questions floating right now and please know that I, along with your building level athletic director will work on those questions.  What does this do to RPI?  When we come back on April 18, are we going to jump straight back into games?  Will the season be extended?  What happens if one team plays 10 games and one plays 15 games?  Is there a chance the entire season will be cancelled?  In times like this, kids and parents look to coaches and our approach needs to be simple.  Everyone needs to take a deep breath and relax.  Questions will be answered in due time.  We need to encourage our families to be safe!  Relax…

 

For my senior athletes and parents:  I am so disappointed for you—I can’t empathize…I’ve never been in a situation when I was healthy enough and ready to compete when I haven’t been able to, and this is so unfortunate.  I guess we can rest in the thought that what is supposed to happen will happen, but that doesn’t make it any easier for those of you who were anxiously waiting to participate in your final senior season.  For that, I am so sorry. And even as I say that, encourage yourself and your kids to be leaders—the younger athletes on your teams will respond how you respond, and you consistently have shown yourselves to be capable of handling far more than others give you credit for.  Hold your heads high, stay positive, and understand that we see you and know what you are dealing with, and we appreciate you entirely. 

 

Thanks all; I appreciate all of you.  Stay safe, exercise, enjoy time with your kiddos, patronize small business if you can, and please let us know if you need anything!

 

Respecfully,

 

Stephanie Leasure

Athletic Director/Business Manager

Doherty High School

 

www.dohertyathletics.org

Twitter: @DHSAthletics

Facebook: DohertyAthletics

 

SPARTANHelmet.White

Team News

2 weeks ago @ 9:06AM

Guidelines to Keeping Up With Workouts

Guidelines to Keeping Up with Workouts

Spartan Harriers, 

When our home, school, exercise, and social routines are dramatically changed by national emergency, we find ourselves reassessing our priorities.  Each of us will prioritize differently.  Please, take some time to set aside everyone pulling at you and assess your own priorities. Your family is your guide.

Wherever track fits into your priority list is fine with your coaches.  The suggested workouts we are posting, are just that.  There are set up to keep you in tip top track shape.  You need to clear your workouts with your parents or guardians, as they know best how to keep you safe and healthy.  Communicate with your coaches, but don't feel it is required.  We care about you and want to hear from you to know you are well. We know that intelligent exercise is important to the whole health of the athlete. 

I've given you a link to an article in Runners World on guidelines to follow when running during this pandemic.   

RUNNERS WORLD ARTICLE ON RUNNING DURING PANDEMIC

Stay well and we will see you when this passes.

Coach Duensing

Go Spartans!

Team News

2 weeks ago @ 6:51PM

Letter from CHSAA on extending no contact time for Spring Practices

Colorado High School

Activities Association

14855 East 2nd Avenue

Aurora. CO 80011

(303) 344-5050

               

Issued: March 17, 2020                                                                                                                                                             Contact:   Bert Borgmann

Telephone: (303) 344?5050                                                                                                                                                                        Laikyn Cooper

Fax Number: (303) 367?4101                                                                                                                                                      FOR IMMEDIATE RELEASE

PreRel#27-19-20

 

Important CHSAA COVID-19 Update

 

Aurora, CO – The Colorado High School Activities Association, following the most recent recommendation of state and federal health officials, has announced changes in the spring sports and activities schedules.

 

“In light of Governor Jared Polis’ announcement Monday (March 16) afternoon where new restrictions were mandated to slow the advance of the COVID-19 virus narrowing the minimum standards for public gatherings, we are announcing that the Association will follow the guidelines that went into effect at 8:00 a.m. today and will remain in effect for 30 days,” CHSAA Commissioner Rhonda Blanford-Green said. “This media and school advisory is to keep the membership apprised of the latest decisions from the CHSAA office.”

 

These updates include:

 

  • The Spring Sports moratorium is extended through April 18. CHSAA encourages schools to set stricter standards on student gatherings outside of the high school.
  • All CHSAA Music Events have been cancelled for 2020.
  • The CHSAA Hall of Fame, scheduled for April 14, has been cancelled.
  • The CHSAA Legislative Council meeting, scheduled for April 15, has been postponed pending changes in the public gathering restrictions.
  • The State Speech Tournament and Student Leadership Advisor U have been postponed until later in the spring pending changes in the public gathering restrictions.
  • The CHSAA office will remain closed until March 30, with staff working remotely from home.

 

The CHSAA will recognize individual participants from the CHSAA State Basketball Championships with a memento in the coming weeks to recognize their leadership and resolve during that week.

 

National and state decisions related to the COVID-19 virus are changing daily, even hourly, so new updates will be posted on CHSAANow.com and communicated via email to schools and media.

Team News

2 weeks ago @ 12:55PM

Track Week 3 March 16-22

Track Week 3

Keep in shape by being vigilant with the posted workouts on Weekly Workout Plans .  Find an open track and get the workouts in. Monument Valley Park North has some natural gravel surface loops to get workouts in. Cottonwood Creek Park is another good trail to workout on.  Be safe, stay healthy, and stay in shape.  Go Spartans!

Sprinters and Jumpers

Monday:

  • 7 x 300m @75-80%   2-3 Minute recovery between repetitions.

                      PR Goal 400 time                    300 Workout Target Time

                                 .49                                            .51

                     Boys     .52                                            .54

                                 .55                                            .57

                                 .58                                            .60

                     Girls      .62                                            .64

                                 .66                                            .68

                                 .68                                            .70

  • 6x50m           Absolute Speed 2-3 minute recovery between repetitions
  • Stretch          1 Minute per stretch position

Tuesday:         

  • 20 minute run
  • 4 x 150m in and outs (50/50/50)  Stride pattern development at own easy pace
  • Ab routine 

               

Wednesday:

  • 8x200 @ 80%    walking 200 recovery between repetitions.

Boys: .30-.34 ea. 200    Girls: .34-.40 ea. 200

  • 4x50m absolute speed
  • Long stretches 1 minute per stretch at held positions

Thursday

  • Off or pool workout, stay off your feet

Friday

  • 2x400 the hard way
    • Sprint 100, walk back 50, Sprint 100 walk back 50, continue this until you complete the 400.  This will be 700 meters.  10 Minute break between sets.
  • Ab routine
  • Long stretch

Saturday

  • Non track workout. Pick an alternate activity: Complete the Incline, or two hours on a 14er, hike, cross country ski, swim laps…

Sunday

Stay off your legs Recovery day

Distance

  • Monday: Interval VO2 Max: 2x 1200, 1000, 800 w/2minute standing recovery, w/ 4 minutes between sets
  • Tuesday: Recovery: Drills then 25-30 minute run
  • Wednesday: Long Run: 45-50 minute run
  • Thursday: 8x200 w/ full recover 6+minutes perrep
  • Friday: Recovery: 25-30 minutes easy
  • Saturday: Strength: 8x3minute hills w/jogging back to start
  • Sunday: Day Off

Team News

3 weeks ago @ 5:53PM

Sprint Workouts Friday March 13-Sunday March 22
Team News

3 weeks ago @ 6:35PM

T & F Week 2: March 9-14

Track Week 2: March 9-14

We had a great first week of Track capped off with strong effort put in at our Saturday scrimmage/time trial/team competition.  

  • Monday: @Garry Berry 2:30-5:00pm  Boys get there early to pick up uniforms.  Girls who have not gotten uniforms, can pick them up before practice as well.

  • Tuesday:  Scrimmage at Liberty.  Everyone arrive at Liberty by 2:45.  We will wear uniforms to compete in this two team scrimmage.  We should be done between 5:30 and 6:00pm.  The meet sheet is located under files on this site Meet Sheet

  • Wednesday: @Doherty 3:25-5:30.  

  • Thursday: @Doherty 3:25-5:30  Entries for the D11 Meet will be posted for athletes outside the locker room by Noon.

  • Friday: @Garry Berry 3:30-5:30 weather permitting.  Pre- meet practice

  • Saturday: D11 Track Meet @ Garry Berry weather permitting. The meet sheet is located at Meet Sheet  Arrive by 8:45.  We will post any weather related information here as well as on Twitter.  

Team News

3 weeks ago @ 1:11PM

Track Season is Suspended Until April 6

CHSAA HAS SUSPENDED THE SPRING SPORTS SEASON INCLUDING TRACK&FIELD Until April  6

 

Track meeting today, March 12 from 3:25-3:45 to go over our plan.  Meet on the Hill

  • Athletes are encouraged to stay in shape by following the workout plans which we will post under the "Files" menu on this page until April 6 or further notice.

  • Coaches are not allowed to meet with athletes or set up group practices

  • Athletes are allowed to practice on their own using our practice plan.

  • We will communicate via this website and Twitter with updates.

  • Athletes may communicate via text and email with coaches and can come into your teacher/coaches office to get clarification throughout the next three weeks.

UPDATES TO FOLLOW ON THIS SITE AND TWITTER

Team News

1 month ago @ 3:43PM

Track&Field Week 1: March 2-7

Track&Field Week 1

Welcome to the 2020 T&F season.  Be reminded you need to be prepared every day.  We practice regardless of weather so be sure to have your sweats, both tops and bottoms, a winter hat and gloves.  You must have pants and warm up top in order to practice, otherwise you won't be allowed to practice which counts as an unexcused absence.

Be sure to drink at least 64 ounces of water a day and be sure to eat quality food throughout the day.  It's always a good idea to have a PB&J to eat before practice.

  • Monday: 3:25-5:30 @ Doherty  First Day of Practice

  • Tuesday: 3:25-5:30 @ Doherty

  • Wednesday: 3:25-5:30 @Doherty.  Parent Meeting in Cafeteria at 6:00pm

  • Thursday: 3:25-5:30 @Doherty

  • Friday: 3:30-5:30 @Garry Berry Stadium.  Athletes must find their own ride to practice.  Please pick up your child between 5:30pm and 6:00pm

  • Saturday: 9:00am- 12:00pm @Garry Berry for team competition day.  Please pick up your child between 11:45 and Noon.

Parents and guardians, we will do our best to respect our end time goal each day, we ask you to please do your best to respect our end time by picking up your child on time.  Coaches are unable to leave Garry Berry Stadium until every child is picked up.  We will respect your family's time, We expect you to Respect your coaches family time as well.


https://dohertyathletics.org
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