BACK ON TRACK

Strength and Speed Training. Online coaching. Indoor track meets.

Make this winter unlike any other winter you’ve experienced. This winter is a GREAT time to work on your strength and speed! Here’s how we will do it:

Back on Track Details REGISTER TODAY!

1. You will receive weekly run and speed workouts through TrainingPeaks. This is a free on-line and mobile app that shows you, each day, what your run/speed workout is that day. Your workout can be downloaded to your smart running watch (such as a Garmin watch). You can expect to have 3 speed workouts per week that will take less than 60 minutes (including warm up and cool down). For those who plan to run a long distance spring or early summer race, a 4th run with more distance will be added to your schedule in February.
2. You will receive weekly strength/resistance training workouts through Total Coaching. This is a free on-line and mobile app (My Online Coach is the mobile app) that show you, each day, what your strength workout (including demo videos and descriptions) is that day. You can expect 3 strength workouts each week – a. Legs, back, and biceps; b. Legs, chest, shoulders & triceps, and c. Core, glut, and hip strength (mostly bodyweight). These workouts should take 30-45 minutes. The squat will be a significant part of this strength program.
3. You will receive regular video instruction and descriptions of upcoming workouts.
4. You will receive a super cool racing tank.
5. If you live in the area (Minnesota and western Wisconsin) You will be strongly encouraged to participate in the winter indoor track meet series put on by USATF. You can still participate in this program if you are unable to or simply do not want to participate in the indoor meets. Distances include 60M, 200M, 400M, 800M, 1 Mile, 3000M. It is important to attend at least the first and last meets so you can see your improvement in speed and strength. You do not need to be a USATF member for any of the meets, except for the final meet (March 12th). If you are unable to attend the indoor meets, we will plan an alternative option for you so you can measure your speed at the beginning and the end of the Back on Track program. MEET DETAILS BELOW.

REGISTER HERE!

USATF MEET DETAILS

There is no meet day registration. Register on-line up to the day before the meet. $20 for non-USATF members. $15 for USATF members.

1. Meet 1 – Sunday, January 8th at the University of Minnesota fieldhouse. Meet begins at noon (first race likely starts at 1PM). Registration link to follow. Extra note: There is an indoor meet at Bethel on December 11th if you want to see or experience an indoor meet before January. Link for details for the December 11th meet here: https://minnesota.usatf.org/events/2023/2023-usatf-minnesota-all-comers-meet-1
2. Meet 2 – Sunday, January 29th at the University of Minnesota fieldhouse. Meet begins at noon (first race likely starts at 1PM). Registration and details to follow.
3. Meet 3 – Sunday, February 5th at Bethel University fieldhouse. Meet begins at noon (first race likey starts at 1PM). Registration and details to follow.
4. Meet 4 – Sunday, February 19th at Bethel University fieldhouse. Meet begins at noon (first race likely starts at 1PM). Registration and details to follow.
5. Meet 5 – Sunday, March 12th at the University of Minnesota fieldhouse. Meet begins at 10:00a.m. This is the USATF Masters Championship Meet. This meet requires USATF membership. More details about this meet can be found here: https://minnesota.usatf.org/events/2023/2023-usatf-minnesota-indoor-track-field-championsh If you would like to become a USATF member, visit www.usatf.org.

A note to you from your coach

I get that some of you that do not like the idea of racing at a track meet. It sounds uncomfortable – right? I so understand that, and because of that, I encourage you to go anyway. Why? Doing uncomfortable things opens doors to new experiences, new friends, and new confidence. You will discover that you will not die, no one will be laughing at you, and you will be so proud of yourself for doing something that’s a little scary. The other thing I know is that many of you are long distance runners – as am I. Let’s shake it up this winter and push ourselves to see what running feels like in the fast lane. As many of you know, I have run many marathons and think of a 5K as a short race. What I also have found is that I have lost some speed that I think I can get back. For that reason, I am going to try the 60M dash (holy cow that’s SUPER SHORT, the 200M and one or two other events, like the 400 or 800. Just think – within seconds, you’re done with your race! Ha! That is a huge change for those of us who are used to racing for 2 to 4 hours! Who knows? You many find out you are a sprinter!

What you will need

1. Access to weights including squat rack and bar, dumbbells, and a bench. Another big part of this program is going to be learning the squat, then taking your leg strength to a whole new level!
2. A smart watch for running. I recommend Garmin, but other watches that will work are Suunto, Polar, and Apple.
3. Make certain your watch is connected to its corresponding app (ie. Garmin has Garmin Connect). That is the app that will connect your run workout from TrainingPeaks to your watch.
4. If you are unable to attend the indoor meets, you will need access to an indoor or outdoor track (or similar venue) to run the distance of your choice (anywhere from 60 meters to 3000 meters). You will need to time your event(s) so you can compare your time from January to March.
5. A willingness to try new things; a positive, a go-get-’em attitude; and a desire to connect with others who are working to gain strength and speed! (We’ll have a private Facebook page for this group).