Waterloo ladies at Texas vs The World today! . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness
Happy Mothers Day to all of the moms out there! We started today's workout with jogging, medicine ball rotations and throws + log throws, 3x20m zone drills and 3 flying 20s. The workout was an M schedule: 50-100-200-100-200-100-50. Recovery was 3 minutes. (Pictured: James, Andrea, Sarah, Diahann, Mitchell and Kristy) . . . Next weekend is the Texas vs the World meet. Check out www.trackforlife.com for all of the details. . . . UPCOMING MEETS: Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. We work out at 4:00 PM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
Small group today. We started with jogging, medicine ball rotations and throws + log throws and 3x20m zone drills. The workout was a descending ladder: 500-400-300-200-100. Recovery was 4 minutes and ended with 25 med ball throws. (Pictured: James and Jeff) . . . UPCOMING MEETS: Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. We work out at 4:00 PM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
We were back at Austin High School on Sunday. We started with jogging, medicine ball rotations and throws + log throws, 3x20m zone drills and 3 flying 20s. The workout was your choice of 100-200-300-200-100-100 or 300-400-300-400-300. Recovery was 3 minutes. After the workout, we headed over to Juliet Italian Kitchen for our bi-monthly post workout meal. (Pictured: James, Kristy and Jeff) . . . UPCOMING MEETS: Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. We work out at 4:00 PM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
Sunday was the Kite Festival at Zilker Park so we worked out at nearby O'Henry Middle School to avoid the crowds. We started with jogging, medicine ball rotations and throws + log throws and 3x20m zone drills. The workout was 2×(200-100-200-100). Recovery was 3 minutes and we did 25 medball chest passes/yo-yos between sets. (Pictured: Sarah, Kristy, James and Jeff) . . . Next Sunday is our bi-monthly meal after practice. Come join us! . . . UPCOMING MEETS: Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. We work out at 4:00 PM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
Happy Easter! We still got our workout in. Diahann and Donna started a little early and got their warm-up in which included some drills and flying 20s. Their workout was 100s EMOM (every minute on the minute). James, Sarah and Kristy showed up later and started with jogging, medicine ball rotations and throws + log throws and 3x20m zone drills. The workout was 2×(2×200 plus 30 med ball yoyos/chest passes). Recovery was 2.5 minutes between the 200s. (Pictured: Kristy, Donna, Sarah, Diahann and James) . . . UPCOMING MEETS: Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. We work out at 4:00 PM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
It was a small crew today! We started with our standard warm-up of jogging, medicine ball rotations and throws + log throws and 3x flying 20m sprints . The workout was a ladder: 50-100-150-200-150-100-50 with 3 minutes recovery. (Pictured: James, Jeff and Kristy) . . . UPCOMING MEETS: Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. We work out at 4:00 PM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
We started with our standard warm-up on Sunday of jogging, medicine ball rotations and throws + log throws, 3x20m sprint zone drills and 3x flying 20m sprints. The workout was 3x(150-100-150 + 25 med ball throws) with 3 minutes recovery for the 150s and 100s. (Pictured: James, Jeff, Brad and Sarah) . . . UPCOMING MEETS: Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. We work out at 4:00 PM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
It was a beautiful day and we had a good turnout for today's workout! We started with our standard warm-up of jogging, medicine ball rotations and throws + log throws, 3x20m sprint zone drills and 3x flying 20m sprints. The workout was 2x(3x150 + 25-30 med ball throws) with 2.5 minutes recovery for the 3x150s. We finished with 2x100 with 10 second recovery. (Pictured: Kristy, Sarah, Diahann, Donna, Stefan, Andrea and James) . . . UPCOMING MEETS: Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. We work out at 4:00 PM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
James and Kristy holding it down today! We started with our standard warm-up of jogging, medicine ball rotations and throws + log throws, 3x20m sprint zone drills and 3x flying 20m sprints . The workout was an M schedule plus 2x100s at the end for a total of 1000m: 50-100-200-100-200-100-50 + 2x100. Recovery was 2.5 minutes. (Pictured: James and Kristy) . . . UPCOMING MEETS: Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. We work out at 4:00 PM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
We started with our standard warm-up of jogging, medicine ball rotations and throws + log throws, 3x20m sprint zone drills and 3x flying 20m sprints . The workout was a 1500m ladder: 150m-200m-250m-300m-250m-200m-150m runs with 3 minute rest between each run. After the workout, we headed to Chuy’s Barton Springs for our bi-monthly post workout meal. (Pictured: James, Stefan, Sarah, Kristy and Jeff) . . . UPCOMING MEETS: Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. We work out at 4:00 PM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
Super Bowl Sunday! We moved the workout up to 1:00 so everyone could get home in time for the football festivities. But as it turned out, the ones that showed up aren't even football fans. 😆 Today it was a small ladies only crew! We started with some jogging, sprint drills and log throws with the medicine ball. The workout was 5x flying 20s followed by 8x60: build up to full speed and hold for 60m and then decelerate for 40m, walk the curve and repeat until we did 8. And then we finished with a 150m. (Pictured: Kristy, Donna, Diahann and Sarah) . . . UPCOMING MEETS: Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. We work out at 4:00 PM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
The Oxford series is an annual January Waterloo tradition. It's a full-body workout that combines a set of running, jumping, core, and track-centric weight-based resistance exercises. All exercises, including the weight part, are designed for everyone to pace individually, according to skill and/or individual goals. It’s an excellent way to get in shape. There are seven sets and a feature exercise that you do every set. The remaining exercises vary per set. This week's feature exercise was 2x100m at 800m pace. The exercises for the other sets included: Light Quick Stroke Barbell Series, 2x20 meter right and left leg lead hurdle acceleration, 2x20m hop step pattern with double arm carriage, 10 heavy to light med ball throws, 10 heavy on light med ball shoulder plyos, open hip med ball hamstring grabs with 1 rep reserve and a low and steady 400-800m run. The light quick stroke barbell series is a set of different lifts with the barbell: 5x lap clean, 5x calf shoulder clean, 5x glute ham clean, 5x straight arm scoop, 5x one leg clean (each leg), 5x lap alternating stride snatches, 5x press to push press and Saigon flexibility squat for 10 seconds. (Pictured: Steve, James, Kristy, James, Diahann, Sarah and Donna) . . . UPCOMING MEETS: Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. We work out at 4:00 PM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
Today was not a typical workout. Knowing that tomorrow will be too cold for our normal Sunday workout, a few of us met at Murchison Middle School for some hillwork. The hill is just over 40m and it is fairly steep. We all did our own thing. Some of us just did hills and some did a mixture of track and hills. Those hills definitely get your heart pumpingand your quads burning! (Pictured: Kristy, Jeff, Diahann and Donna) . . . UPCOMING MEETS: Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. We work out at 4:00 PM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
Our first workout of 2024! We started with our standard warm-up of jogging, medicine ball rotations and throws + log throws and 3x20m sprint zone drills. The workout was a nod to the Oxford series that we normally do in January. Each set consisted of a set of tricep dips, decline push-ups, light heavy med ball throws, hamstring grabs, 20-25 uphill medball throws and 100m run, strong pace for 20-40m then float the rest of the way. With the early sunset, we only got in 3 sets. (Pictured: Kristy, Sarah, Jeff, Dan, J'ne and James. Not Pictured: Alex and Al) . . . UPCOMING MEETS: Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. We work out at 4:00 PM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
We ended 2023 with a great workout on a beautiful afternoon! We started with our standard warm-up of jogging, medicine ball rotations and throws + log throws, 3x20m zone drills on track and 3x flying 20m sprints. There were 2 options for a workout. Option 1 was 3x(3x150 plus 20 yoyo medball throws). Option 2 was a ladder: 100-200-300-400-300-200-100. Maria was in town for the holidays and joined us. Once a Waterlooer, always a Waterlooer. (Pictured: Maria, Kristy, Diahann, Donna, Jeff, Alex, Dan and James) . . . UPCOMING MEETS: Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. We work out at 4:00 PM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
A beautiful Christmas Eve afternoon in Austin! We started with our standard warm-up of jogging, medicine ball rotations and throws + log throws, 3x20m zone drills on track and 3x flying 20m sprints. There were several options for a workout. James did 3-4x(100-150 plus 20 yoyo medball throws). This was about quality so recovery was longer at 4 minutes. Jeff and Kristy did 3x(200-300 plus 20 yoyo medball throws). This was at an 800 pace so recovery was shorter at 2-3 minutes. Donna and Diahann did 2×(300-200-100). (Pictured: James, Kristy, Donna, Jeff and Diahann) . . . Next week we will meet at 2PM to accommodate NYE festivities. . . . UPCOMING MEETS: Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. We work out at 4:00 PM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
On Sunday we started with our standard warm up: jogging, medicine ball rotations and throws + log throws and 3x20m zone drills on track. The workout was 3x(4x100 plus 20 med ball throws) with 2 minute recovery between 100s. (Pictured: James, Kristy, Sarah, Jeff and Dan. Not Pictured: Alex and Brad) . . . Reminder, no scheduled workout Sunday the 17th. Join us at the Waterloo Christmas party 5PM. DM for details. 🎄🎅 . . . UPCOMING MEETS: Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. We work out at 4:00 PM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
Today we started with our standard warm-up of jogging, medicine ball rotations and throws + log throws and 3x20m zone drills. The workout was an 800m ladder: 50m, 100m, 150m, 200m, 150m, 100m, 50m with a 2-3 minute rest between each run. (Pictured: James, Jeff, Carlos, Donna, Diahann and Natalia) . . . The annual Waterloo Holiday Party is December 17th. . . . UPCOMING MEETS: Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. We work out at 4:00 PM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
Today was cooler temps with some wind gusts. We started with our standard warm-up of jogging, medicine ball rotations and throws + log throws and 3x20m zone drills. The workout was 2x(4x100m plus 2o med ball chest past throws). Recovery was 2 minutes between the 100s. (Pictured: James, Brad, Jeff, Alex, Sarah and Natalia) . . . UPCOMING MEETS: Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. We work out at 4:00 PM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
Last Sunday we started with our standard warm-up of jogging, medicine ball rotations and throws + log throws, 3x20m zone drills and 3x20m flies. Then it was relay time! 5x(4x100 non-stop relay) with 5 athletes, so each athlete runs their leg of the relay and when finished, they prepare to receive the baton when it comes around again. Each athletes ends up running 100m 4 times with around 80seconds recovery. Medicine ball throws after 1st set, then repeat! (Pictured: Donna, Diahann, Carlos, Jeff, Kristy and Sarah) . . . UPCOMING MEETS: Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. We work out at 4:00 PM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
We returned to a 4PM start time on Sunday. As it gets cooler, this is the warmest part of the day. But with the shorter days, we can't waste any time. We started with a standard warm-up of jogging, medicine ball rotations and throws + log throws and 3x20m zone drills. The workout was 250-300-350-400 with 3 minutes of rest. (Pictured: James, Alex, Kristy and Sarah) . . . . UPCOMING MEETS: Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. We work out at 4:00 PM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
For our last morning workout until next summer, we started with an abbreviated version of the warm-up because the rain and cold front was rolling in: jogging, medicine ball rotations and throws + log throws. The workout was 2 or 3 sets of: 60m 2-3 min rest 150m 2-3 min rest 150m 2-3 min rest 5 minute rest with 20 medball yoyo chest passes Next Sunday (11/5), we'll shift back a 4pm start time. (Pictured: James, Carlos, Matt, Alex and Sarah) . . . . UPCOMING MEETS: Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. We work out at 4:00 PM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
We were back at Austin High School this morning. We did our standard warm-up of jogging, medicine ball rotations and throws + log throws, 3x20m zone drills and 3x flying 20m sprints. The workout was an M schedule: 100m-150m-200m-150m-200m-150m-100m for a 1059m total. There was 3 minutes rest, an efficient 25 minute sprint feature. (Pictured: James, Matt, Jeff and Alex) . . . Once AM temperatures drop we will switch to our 4 PM afternoon workouts. Stay tuned here for updates. . . . . UPCOMING MEETS: Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. In the summer, we work out at 9:30 AM on Sundays at Austin High School. We'll return to a 4:00 PM start time sometime soon. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
Sunday's workout was at O'Henry Middle School to avoid the ACL festival crowd. We started with our standard warm-up of jogging, medicine ball rotations/throws/log throws and 1x20m zone drills. The workout was 5x(2x100 + 20-25 medball yo-yo chest passes). The recovery was 2 minutes. (Pictured: Sarah, James and Jeff) . . . After the workout we had lunch at nearby Maudie's. . . . Next week we will be back at Austin High track. And in 2 weeks, now that it's starting to cool down, we'll return to a 4:00 PM start time. . . . . UPCOMING MEETS: Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. In the summer, we work out at 9:30 AM on Sundays at Austin High School. Starting 10/29, we'll return to a 4:00 PM start time. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
Today's workout started with our standard warm-up of jogging, medicine ball rotations/throws/log throws, 2-3x20m zone drills, 2-3x20m flies. The workout was 3x(2x150). Jeff did his over hurdles! The 150s were high intensity with 3-4 minutes rest and each set ended with 25 medball chest passes. (Pictured: James, Jeff, Kristy and Alex. Not Pictured: Dan O who showed up from his 20 mile run after we took the picture.) . . In the afternoon, we had our annual pool party hosted by Jeff. A good time was had by all! . . . UPCOMING MEETS: Texas vs the World is next weekend! If you aren't competing, think about volunteering. Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. In the summer, we work out at 9:30 AM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
Sunday's workout started with our standard warm-up of jogging, medball rotations/throws/log throws, 2-3x20m zone drills and 2-3x flying 20m sprints. The workout was 3x(2 x high intensity runs with full recovery with 20 medball yo-yo/chest passes). You could do the same interval for all 3 sets (i.e 150 or 200) or vary it by set (350 for set 1, 300 for set 2 and 250 for set 3.) (Pictured: James, Kristy, Sarah and Matt. Not Pictured: Jeff and Alex) . . . Next Sunday afternoon (10/1) is our annual pool party hosted by Jeff. . . . UPCOMING MEETS: Texas vs the World at the end of September. If you aren't competing, think about volunteering. Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. In the summer, we work out at 9:30 AM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
Sunday's workout started with our standard warm-up of jogging, med ball rotations/throws/log throws, 2-3x20m zone drills and 3x flying 20m sprints. The workout was 2 sets: 6x50 and 6x90. For the 50m, we started on the curve, concentrating on leaning as you run along with your hand movements and finish on the straightaway. Rest 2-3 minutes, then run back the opposite direction. Shade break and with 25 med ball throws with a partner. For the 90m, each one was divided into 30m sections. For the first 90, sprint 30 and float for 60. The second one was float for 30, sprint for 30 and float the last 30. And the last one was float for 60 and sprint for 30. And then repeat for another set of 3. After the workout, we enjoyed some refreshing watermelon provided by Sarah and then a few of us headed over to Deep Eddy pool for a cool down dip. (Pictured: James, Jeff, Kristy, Sarah and Dan) . . . UPCOMING MEETS: Texas vs the World at the end of September. If you aren't competing, think about volunteering. Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. In the summer, we work out at 9:30 AM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
Sunday's workout started with our standard warm-up of jogging, medball rotations/throws/log throws, 2-3x20m zone drills and 3x flying 20m sprints. The workout was 2 sets of a time trial plus two timed runs for a total of 6 runs. Everyone picked their distance. The objective of the timed runs was to improve how far you ran each time. (As an example, Kristy did 150s for both of her time trials with 30 second timed runs in both sets. Jeff's first set was a 200 time trial plus 2 40 seconds timed runs and his second set was a 150 time trial plus 2 more 40 seconds timed runs. Sarah did a 100 and 200 for her time trials with 24 second timed runs.) It was full recovery in the shade for everything with a set of med ball chest throws between the 2 sets. (Pictured: Ladies - Kristy, Donna, Diahann and Sarah. Gents - James, Jeff and Matt. Not Pictured: Dan) . . . UPCOMING MEETS: Texas vs the World at the end of September. If you aren't competing, think about volunteering. Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. In the summer, we work out at 9:30 AM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
It's still so hot in the ATX. Dominique and Vivian joined us for the first time today. We look forward to seeing them at future workouts! Warm up was jogging, medball rotations/throws/log throws, 3x 20m zone drills and 3x flying 20m sprints. The workout was 4x(250 + 20 medball yoyo/chest past throws). Rest was 5-6 minutes in the shade. After the workout, we enjoyed some refreshing watermelon that Sarah brought. (Pictured: James, Jeff, Lucas, Alex, Dominique, Vivian and Sarah) . . . UPCOMING MEETS: Texas vs the World at the end of September. If you aren't competing, think about volunteering. Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. In the summer, we work out at 9:30 AM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
Yesterday's workout was a quick one so we could head to lunch after. Priorities! Warm-up: jogging, medicine ball rotations/throws/log throws, a few general 20m zone drills, 2x20m flies. It was a ladder Workout. Option #1 was 100-150-200-250-200-150-100 with 3-4 minute recovery, tempo somewhere slower than 400m race pace, and strategic so each segment ended where you could recover in the shade. Option #2 was a little shorter with less recovery: 100-150-200-150-100 with 2-3 minute recovery. (Pictured: Dan, Matt, Jeff, Alaina, Dio, Donna & Kristy. Alex is in the other photo). Lunch at Chuy's after, YUM!!!!!! . . . UPCOMING MEETS: Texas vs the World at the end of September. If you aren't competing, think about volunteering. Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. In the summer, we work out at 9:30 AM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
It's August in Austin and it is hot, hot, hot! We started with a warm-up of jogging, medicine ball rotations/throws/log throws, 1x(4x20m zone drills) and 3x20m flies. Kristy and Jeff did 4x(150-100 plus 20 med ball throws) with 3 minute recovery between the 150 and 100. Donna and Diahann did 10x100 with 30 second recovery and a little longer recovery, and more importantly shade, after a set of 4. (Pictured: Jeff, Kristy, Diahann and Donna. Not Pictured: Alex, Dio, Dan and Al who all did their own workouts.) . . . Next Saturday is the 8/19/23 meet at Faith Academy, Marble Falls. If you don't want to compete but you want to support the meet, you can register for it since putting on a meet costs money. Or compete and use this meet to get a benchmark before the big TX v World meet at the end of September! . . . And next Sunday after our workout, we'll have a group lunch. We gather on the third Sunday of the even months to socialize and catch up. You don't have to go to the workout to join us for lunch. . . . UPCOMING MEETS: If you aren't competing, think about volunteering. Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. In the summer, we work out at 9:30 AM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
Sunday's workout started with our standard warm-up of jogging, medicine ball rotations/throws/log throws, 1x(4x20m zone drills) and 3x20m flies. Workout was 5x(varying distance + 20 med ball throws). Jeff did 300/200/200/300/200. Dan and Matt did multiple 300/400/500s at an aggressive tempo. (Pictured: Jeff, Alex, Matt, Dan and Allaina) . . . UPCOMING MEETS: If you aren't competing, think about volunteering. Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. In the summer, we work out at 9:30 AM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
It was a quick warm-up yesterday and we joined up with track friends to beat the heat and get the workout in. There were 2 options for the workout. Option 1 was 10x200m with 90 second rest betweem runs. Option 2 was 5x200m with a 3 minute rest between runs. We finished with med ball rotations. Diahann and Donna did 100m sprints, fast pace with buildup to maximum speed at 60m then floating the remaining 40m. (Pictured: Dan O, Kristy, J'Ne, Allaina, Skye, Donna, Diahann, Dan M and James. Not Pictured: Dio) . . . UPCOMING MEETS: If you aren't competing, think about volunteering. Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. In the summer, we work out at 9:30 AM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
The heat continues. We started yesterday's workout with our standard warm-up: jogging, medicine ball rotations/throws/log throws, 2-3x(4x20m zone drills). The workout was 7 piece 1000m total distance at 80% pace: 100-250-150-100-150-150-100 2 minute rest between each piece. It was a fast 15-20 minute workout for the blazing summer heat! (Pictured: Diahann, Jeff, Donna, Alex, Sarah, Andrea and James) . . . We’ll be cooling off at nearby Deep Eddy pool after next Sunday’s workou, join us! . . . UPCOMING MEETS: If you aren't competing, think about volunteering. Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. In the summer, we work out at 9:30 AM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
We're in the midst of what seems to be a never-ending heat wave so we shortened the warm-up in order to start Sunday's workout. Plus it takes a little less to warm-up when it's so hot. Warm-up: jogging, medicine ball rotations/throws/log throws and 3x(4x20m zone drills). Matt did 400-400-300-300. James did 4x200 and started as Matt approached and Kristy did 400-150-150-150 jumping in with Matt and James as they came around the curve. Sarah did her rehab exercises around the track while cheering us on. We made sure to get plenty of shade and water in between and post workout, we enjoyed the cold watermelon 🍉 that James brought. James and Matt finished with a refreshing dip into Deep Eddy. (Pictured: Kristy, Matt, James, Sarah) . . . UPCOMING MEETS: If you aren't competing, think about volunteering. Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. In the summer, we work out at 9:30 AM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
We started this morning's workout with our standard warm-up of jogging, medicine ball rotations/throws/log throws, 2x(4x20m zone drills) and 3 flying 20s. There were 2 options to choose from for the workout. Option #1: 4x(300-100 plus 25 medball yoyo chest passes) with a 3 minute rest between the 300 and 100. Option #2: 4x(500-400 plus 25 medball yoyo chest passes) with a 3 minute rest between the 500 and 400. (Pictured: Dan, Matt, David, Jeff, James. Not pictured: Alex) . . . UPCOMING MEETS: If you aren't competing, think about volunteering. Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. In the summer, we work out at 9:30 AM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
With the holiday weekend, it was a smaller group today. We started with our standard warm-up of jogging, medicine ball rotations/throws/log throws, 2x(4x20m zone drills) and 3 flying 20s. There were 2 options for the workout. Option #1 was a high quality small M schedule (20m-50m-80m-50m-80m-50m-20m) with maximum effort and full rest between each run. Option #2 was 4x300m with 5 minute rest between each run. (Pictured: Matt, Kristy, Dan, Alex and James. Not pictured: J'Ne) . Have a fun and safe July 4th holiday! . . . UPCOMING MEETS: If you aren't competing, think about volunteering. Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. In the summer, we work out at 9:30 AM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
It continues to be hot, hot, hot in the ATX! Sunday's workout started with our standard warm-up of jogging, medicine ball rotations/throws/log throws, 3x(4x20m zone drills) and 3 flying 20s. The workout was 3x(3x150s) for a total distance of 1350m. Three minutes rest between each 150 and shade and more medicine ball between sets. After the workout, a few of us headed to Whole Foods for a post-workout meal as part of our bi-monthly Waterloo post-workout meal. (Pictured: Dan, Donna, Kristy, Brian, David, Erika, J'Ne and James. Not Pictured: Faith) . . . UPCOMING MEETS: If you aren't competing, think about volunteering. Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. In the summer, we work out at 9:30 AM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
A belated Happy Father’s Day to the dads out there. Yesterday was a little bit of a shorter warm-up because temps were quickly rising. It was jogging, medicine ball rotations/throws/log throws, 1x(4x20m zone drills) and 3 flying 20s. The workout was an “M” schedule at a moderate pace 50m-100m-200m-100m-200m-100m-50m Three minute rest in between each run. 800m total distance. Jeff did a 200m hurdle work out. Dan did a distance workout and David joined after the M to give him some company — both earned MVP honors today! (Pictured: James, Alex, Sarah, Donna, Erika, Dan, David, Jeff, and first timer Brian. Not Pictured: Gabe) . . . UPCOMING MEETS: If you aren't competing, think about volunteering. Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. In the summer, we work out at 9:30 AM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
Nice morning breeze and then it warmed up fast! We started with our standard warm-up of jogging, medicine ball rotations/throws/log throws, 4x(4x20m zone drills) and 3 flying 20s. There were 2 choices of workouts. Option #1 was 400m at a moderate pace and then 2x(broken 400s) for a total of 1200m. Each broken 400 was a 5x80m. The first one was from a standing start and the last 4 were from a short running start. There was a 2m30s rest between the 80s. After each 400, we did 20 yoyo medball chest passes. Option #2 was repeat 400s with 2 minutes rest, as many as you can run. Dan O was a beast and did 12! David and Erika did some from each workout. Today’s MVPs were everyone who did the 400s and survived the heat ☀️. (Pictured: Kristy. Erika, David, Alana, Dan O, Dan M, Jeff, James, J’ne and Alex) . . . UPCOMING MEETS: If you aren't competing, think about volunteering. Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. In the summer, we work out at 9:30 AM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
We started with our standard warm-up of jogging, medicine ball rotations/throws/log throws, 4x(4x20m zone drills) and 3 flying 20s. The workout was an M schedule: 100m-200m-300m-200m-300m-200m-100m with a 3 minute rest between each run for a total distance of 1400m. We finished with a walk/jog cool down lap and one more set of 20-25 med ball throws. (Pictured: Alex, Kristy, Dan, David, Sarah, Erika, Jeff, Diahann, Donna and James) . . . UPCOMING MEETS: If you aren't competing, think about volunteering. Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. In the summer, we work out at 9:30 AM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
With the increasing temperatures, we've moved our workouts to the morning for the summer. And we had a great turn out! We started with our standard warm-up of jogging, medicine ball rotations/throws/log throws, 4x(4x20m zone drills) and 3 flying 20s. The workout was a choice of distance, 60m, 150m or longer, 2 runs per set with a 3 minute rest between runs. Today everyone stuck with the 150 distance and Jeff even threw in some hurdles for himself to mix things up: 4x(2x150m + 20 yo-yo med ball chest passes). It was 3 minute recovery between the 150s and Dan made sure we stuck to it! (Pictured: Donna, Jeff, David, Erika, Kristy, Alex, Dan, Sarah, J’ne, James) . . . UPCOMING MEETS: If you aren't competing, think about volunteering. Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. In the summer, we work out at 9:30 AM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
Today’s workout started as a rainy Sunday afternoon, but it eventually burned off and ended up being a great day to get a track workout in! We did our standard warm-up of jogging, medicine ball rotations/throws/log throws, 3x(4x20m zone drills) and 3 flying 20s. The workout was a choice of: OPTION #1: 100m-150m-200m with 3 minute rest between runs. Followed by 20 yo-yo chest passes and 8-10min rest. 3 sets for a total of 1350m. OPTION #2: 300m-300m with 1 minute rest between runs. Followed by 20 yo-yo chest passes and a full recovery. 4 sets for a total of 2400m! Pictured James, Kristy, Alex, Dan, Jeff, Gabe. Not pictured: Brad Next Sunday, Waterloo workouts will move to the summer schedule and start at 9:30am. . . . UPCOMING MEETS: If you aren't competing, think about volunteering. Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. In the summer, we work out at 9:30 AM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
Happy Mother's Day to all of the moms out there, including Waterloo's very own Sarah and J'ne! It was a warm one today and we started with our standard warm-up of jogging, medicine ball rotations/throws/log throws, 3x(4x20m zone drills) and 3 flying 20s. (While warming up, we met Trinidad long jumper @tyragittens who was getting her workout in on the track.) The work was an M schedule (50-100-200-100-200-100-50). Recovery was 2.5 minutes. (Picture: James, Alex, J’ne, Kristy, Sarah and Donna) . . . UPCOMING MEETS: If you aren't competing, think about volunteering. Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. We work out at 4:00 PM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
Yesterday's workout started with our standard warm-up of jogging, medicine ball rotations/throws/log throws, 3x(4x20m zone drills) and 3 flying 20s. There were 2 workouts to choose from. Kristy, Alex and James opted for the 4x(150-150 and 20 yoyo medicine ball chest passes). Recovery was walking back to the 150 start which was about 3 minutes. Pace was your 100m time + 4 seconds. Jeff and J'ne opted for the brutsl 300-400-500-400-300 ladder. Recovery was about 4 minutes. (Picture: James, Alex, J’ne, Kristy, and Jeff) . . . UPCOMING MEETS: If you aren't competing, think about volunteering. Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. We work out at 4:00 PM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
A nice sunny Sunday Waterloo workout! We did a standard warm-up of jogging, medicine ball rotations/throws/log throws, 3-4x(4x20m zone drills) and 3 flying 20s. The workout was 1000m total distance in 4 sets. Each set was 100m sprint, 3min recovery, 150m sprint, 5-6 min shade rest with 20 yoyo medball chest passes. (Picture: Jeff, Alex, Sarah, James, Kristy) . . . UPCOMING MEETS: If you aren't competing, think about volunteering. Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. We work out at 4:00 PM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
It was a small group yesterday but we still got it done. Jeff ran the Capitol 10K in the morning so he came out for moral support and spent some time stretching. Kristy and James started with our standard warm-up of jogging, medicine ball rotations/throws/log throws, 3x(4x20m zone drills) and 3 flying 20s. The workout was a 3x(2×150 plus 25 med ball throws). We were going for high quality so recovery was a little longer at 3.5 minutes. After the workout, we headed over to Juliet Italian Kitchen and met up with Sarah for our bi-monthly post workout Waterloo dinner. (Picture 1: James, Jeff and Kristy. Picture 3: James, Kristy, Sarah and Jeff) . . . UPCOMING MEETS: If you aren't competing, think about volunteering. Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. We work out at 4:00 PM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
ATTENTION MASTERS VAULTERS!!! Join us for a Masters Only Event Saturday, April 22nd Warm up at 10am Bar up at 11am Cookout following We will host a masters vault and cookout to celebrate New Mexico vaulter Brad Winters turning 71!! Entry fee ($25 to jump, $40 if jumping and eating) will be paid at the door. Text 979-229-7310, or email [email protected] to reserve your spot!! See you there! #stillgotit #seehowhighwefly #mastersathlete #macvaultacademy #everydayisagift #trackandfieldlife #usatfmasters #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #polevault #masterspolevault
Happy Easter! Even with the holiday, we still had a small group for today's workout. We did our standard warm-up of jogging, medicine ball rotations/throws/log throws, 3x(4x20m zone drills) and 3 flying 20s. The workout was a 200 at 80%, 20 med ball throws, a ladder of 100-200-300-200-100 with 2.5-3 minute recovery and we finished with 20 med ball throws. (Picture: Kristy, Jeff, Andrea, Alex and James) . . Next Sunday is our bi-monthly dinner after practice. Even if you can't make it to practice, we'd love for you to join us for dinner. We'll post a location later in the week once we've made a decision. . . . UPCOMING MEETS: If you aren't competing, think about volunteering. Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. We work out at 4:00 PM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
We did our standard warm-up of jogging, medicine ball rotations/throws/log throws, 3x(4x20m zone drills) and 3 flying 20s. The workout was 3x(100-150-100 and 25 med ball throws). Pace was 400m with a 3.5 minute recovery. (Picture: Kristy, Donna, Jeff and Andrea) . . . UPCOMING MEETS: If you aren't competing, think about volunteering. Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. We work out at 4:00 PM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
It was a sunny and warm one today! We did a standard warm-up of jogging, medicine ball rotations/throws/log throws, 3x(4x20m zone drills) and 3 flying 20s. The workout was a short M schedule (50-100-200-100-200-100-50) with a 2.5 minute recovery. (Picture: James, Andrea, Kristy, Alex, Donna and J'ne) . . . UPCOMING MEETS: If you aren't competing, think about volunteering. Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. We work out at 4:00 PM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
It wasn't as warm as it has been but the sun was shining and it was still a beautiful afternoon. We did a standard warm-up of jogging, medicine ball rotations/throws/log throws, 3x(4x20m zone drills) and 3 flying 20s. The workout was a short M schedule (50-100-200-100-200-100-50) with a 2.5 to 3 minute recovery. (Picture: Alex, Kristy, Diahann, Donna and James. Not Pictured: Al) . . . UPCOMING MEETS: If you aren't competing, think about volunteering. Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. We work out at 4:00 PM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
We did a standard warm-up of jogging, medicine ball rotations/throws/log throws, 3x(4x20m zone drills) and 3 flying 20s. The workout was a ladder: 50-100-150-200-250-200-150-100-50 at medium tempo with a max of 3 minute recovery. (Picture: Alex, Brad, Jeff, Aaron and James) . . . UPCOMING MEETS: If you aren't competing, think about volunteering. Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. We work out at 4:00 PM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
A beautiful and warm sunny afternoon! We did a standard warm-up of jogging, medicine ball rotations/throws/log throws, 3x(4x20m zone drills) and 3 flying 20s. The workout was a set of 3x200s and a set of 200-100-100 with 3 minute recovery within each set and a little bit longer between sets. Al did his own thing since he's getting ready for Texas Senior Games and Alex got some javelin practice in while Kristy and James ran the work out. (Picture: James, Alex, Kristy and Al) . . . UPCOMING MEETS: If you aren't competing, think about volunteering. Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. We work out at 4:00 PM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
Today's workout was our last Oxford series of 2023. Next week we'll return to the track! In the Oxford series, there are seven sets and a feature exercise that you do every set. The remaining exercises vary per set. This week's feature exercise was the Quick Stroke Barbell Series Velocity Overload with a 3 point start, 8 step acceleration to 100 m float. The exercises for the other sets included: pull-ups with 1 rep reserve, 10 heavy to light med ball throws, 10 heavy on light med ball shoulder plyos, med ball leap frog (a new exercise we saw @sweett_02 doing), extensive triples jumps x2 each side and a low and steady 400-800m run. The light quick stroke barbell series is a set of different lifts with the barbell: 5x lap clean, 5x calf shoulder clean, 5x glute ham clean, 5x straight arm scoop, 5x one leg clean (each leg), 5x lap alternating stride snatches, 5x press to push press and Saigon flexibility squat for 10 seconds. (Pictured: Jeff, Diahann, Donna, James and Alex) . . After practice, we headed out to dinner at nearby @holdoutbrewing where Sarah and Jim joined us. It was great to enjoy a meal together and catch-up! . . . UPCOMING MEETS: If you aren't competing, think about volunteering. Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. We work out at 4:00 PM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
We met a couple hours earlier today so everyone could make it home in time for the Super Bowl festivities. We did a standard warm-up of jogging, medicine ball rotations/throws/log throws, 3x(4x20m zone drills) and 3 flying 20s. The workout was 3x(3×200s) with 20 med ball chest passes between each set. Recovery was 2.5 minutes between each 200 with a longer recovery between sets. Pace was 400. None of us completed the 3 full sets. Alex did 1 from the third set but ran it faster than any of his other 200s. Kristy opted for a 100 and 2x150s for her last set and James stuck to mostly 100s for sets 2 and 3 because of some heel issues. Rob did 1 set because he spent all day yesterday refereeing lacrosse games. Donna and Diahann stopped by to say hi at the beginning of the workout and then went to @outrightfitness to get some weights and strength training in. (Picture: James, Donna, Diahann, Kristy and Alex. Not Pictured: Rob) . . Next Sunday is our regularly scheduled dinner after practice. Even if you don't make it to practice, we'd love to have you join us for dinner. More information to come on location but it will likely be near Austin High School. . . . UPCOMING MEETS: If you aren't competing, think about volunteering. Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. We work out at 4:00 PM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
Today's workout was another Oxford series. There are seven sets and a feature exercise that you do every set. The remaining exercises vary per set. This week's feature exercise was the Quick Stroke Barbell Series Velocity Overload. The exercises for the other sets included: 2x50m gear run, pull-ups with 1 rep reserve, 10 heavy to light med ball throws, 10 heavy on light med ball shoulder plyos, 3 to 5 stroke uphill med ball wheel, heavy cowboy jump squats x5, grunt triple jump x4, open hip med ball hamstring grabs with 1 rep reserve, med ball shadow jump 2x20m and a low and steady 400-800m run. The light quick stroke barbell series is a set of different lifts with the barbell: 5x lap clean, 5x calf shoulder clean, 5x glute ham clean, 5x straight arm scoop, 5x one leg clean (each leg), 5x lap alternating stride snatches, 5x press to push press and Saigon flexibility squat for 10 seconds. (Pictured: J'ne, Kristy, Rob, Alex's dad Werner, James, Alex and Brad) . . . UPCOMING MEETS: If you aren't competing, think about volunteering. Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. We work out at 4:00 PM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
It started out as balmy and in the mid to upper 60s but by the time we finished, the cold front came through and it was 53 and felt like 49. Brrr! 🥶 We did a standard warm-up of jogging, medicine ball rotations/throws/log throws, 3x(4x20m zone drills) and 3 flying 20s. Since there was 5 of us, we opted to have some relay fun and did a 5 person relay of 200s until each person had run 4 200s. We then cooled down with a couple laps of jogging around the track in a line practicing handing off the baton. (Picture: Jeff, Kristy, Sarah and James. Not pictured: Brad) . . . UPCOMING MEETS: If you aren't competing, think about volunteering. Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. We work out at 4:00 PM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
The Oxford series is an annual January Waterloo tradition. It's a full-body workout that combines a set of running, jumping, core, and track-centric weight-based resistance exercises. All exercises, including the weight part, are designed for everyone to pace individually, according to skill and/or individual goals. It’s an excellent way to get in shape. There are seven sets and a feature exercise that you do every set. The remaining exercises vary per set. This week's feature exercise was 2x100m at 800m pace. The exercises for the other sets included: Light Quick Stroke Barbell Series, 2x20 meter right and left leg lead hurdle acceleration, 2x20m hop step pattern with double arm carriage, 10 heavy to light med ball throws, 10 heavy on light med ball shoulder plyos, open hip med ball hamstring grabs with 1 rep reserve and a low and steady 400-800m run. The light quick stroke barbell series is a set of different lifts with the barbell: 5x lap clean, 5x calf shoulder clean, 5x glute ham clean, 5x straight arm scoop, 5x one leg clean (each leg), 5x lap alternating stride snatches, 5x press to push press and Saigon flexibility squat for 10 seconds. (Pictured: James, Donna and Alex) . . . UPCOMING MEETS: If you aren't competing, think about volunteering. Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. We work out at 4:00 PM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
Another warm and this time breezy afternoon. The sprinters took advantage of it for some short and fast high quality sprints. We did a standard warm-up of jogging, medicine ball rotations/throws/log throws and 3x(4x20m zone drills). There were 2 choices for a workout. Option 1: 2-3x(2×33, 2x66, 2x100) with 25 med ball throws at the end of each set. Option 2: 3×(250-300-350) with 25 med ball throws at the end of each set. Alex and J'ne opted for #2 and everyone else chose #1. Dee joined us for the first time. We look forward to having her back! And Al's granddaughter Alina got some sprints in with us too. (Picture: James, Jeff, Al, J'ne, Alina, Alex, Sarah, Dee, Brad and Kristy) . . . UPCOMING MEETS: If you aren't competing, think about volunteering. Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. We work out at 4:00 PM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
Since we worked out last Saturday, today was our first workout of the year. It was a sunny and relatively warm (mid to upper 60s) afternoon. We did a standard warm-up of jogging, medicine ball rotations/throws/log throws and 3x(4x20m zone drills). We haven't done our flying 20s for the past couple workouts. We need to get back to them. I'm sure Coach Jim is very disappointed. 🙂 Then we jumped into the workout. There were 2 options: a short M schedule (50-100-200-100-200-100-50) or a long M schedule (100-200-400-200-400-200-100). Recovery was 2-3 minutes. Pace for the short M was approaching your 400m pace and the long M was approaching your 800m pace. A few of the short M folks finished with 3 100s. (Picture: Maria, Andrea, Al, Donna, Alex, Kristy, James and Diahann. Not Pictured: Brad) . . . UPCOMING MEETS: If you aren't competing, think about volunteering. Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. We work out at 4:00 PM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
Happy New Year's Eve! The Waterloo crew decided to end the year on a positive note and got together for a Saturday workout. It was a wonderfully sunny and warm afternoon. We did an abbreviated warm-up of jogging and medicine ball rotations/throws/log throws. Then we jumped into the workout which was 2 or 3 sets of 3x200 with 20 med ball throws at the end of the set. The pace was whatever was appropriate for you. And it was great to have Maria working out with the Waterloo family while she's back visiting Austin! (Picture: Sarah, James, Alex, Jeff, Maria and Kristy. Not Pictured: Donna) . . . UPCOMING MEETS: If you aren't competing, think about volunteering. Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. We work out at 4:00 PM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
Yesterday was the North vs South XC Meet - Epic! The South brought 5 to the fracas this year, while the North brought 7. Could the South pull off the upset? By the skin of their teeth the North won 53-52! A reversal in any finish position would have made the difference! A BIG thanks to every competitor, and to Seth and Erin for administering the starting line and turnaround point! Christmas Party next Sunday at Marion's so no club workout until 2023! . . . UPCOMING MEETS: If you aren't competing, think about volunteering. Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. We work out at 4:00 PM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
Back to the cool dreary weather but we still got it done! We warmed up a bit and jumped into 1 mile of stride the straights, shuffle the turns followed by 25 med ball throws. The meat of the workout was another relay mania! Today it was a 4x(3x200) relay. Each team had 3 people and it was just a continuous cycle of 200s so each person ran 4 200s with less than 2 minute recovery. The set ended with 25 med ball throws and then we repeated the relay. The Wineguts (Alex, J'Ne and Brad) triumphed in the first set and the Bankwalkers (Sarah, James and Jeff) took the second set. (Picture: Jeff, Alex, J'ne, Brad, Sarah and James) . . With the days getting shorter, we need everyone to be warmed up and ready to go at 4 PM for future practices. . . Annual North vs South Cross Country meet is next Sunday (12/11) and the annual Waterloo Holiday Party is on 12/18. . . . UPCOMING MEETS: If you aren't competing, think about volunteering. Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. We work out at 4:00 PM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
After a week of cold, gray, wet weather, today was a beautiful sunny warm day for the workout. We started with our standard warm-up of jogging, medicine ball rotations/throws/log throws, 3x(4×20m zone drills) and 3xflying 20s. The workout was a ladder and there were 2 options. The short sprinters did a 150-200-250-300-250-200-150 and the long sprinters did a 250-300-350-400-350-300-250. The recovery was 3-4 minutes with the goal of running the same pace for each rung. We finished with 20 med ball throws and a cool down lap. (Picture: James, Andrea, Alex, Jeff, Brad, Sarah, Kristy and J'ne. Not Pictured: Donna and Diahann) . . With the days getting shorter, we need everyone to be warmed up and ready to go at 4 PM for future practices. . . Annual North vs South Cross Country meet is coming up on 12/11 and the annual Waterloo Holiday Party on 12/18. . . . UPCOMING MEETS: If you aren't competing, think about volunteering. Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. We work out at 4:00 PM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
We switched back to our pre-summer 4 PM time today and will stick with 4:00 until it gets too hot. We started with our standard warm-up of jogging, medicine ball rotations/throws/log throws and 3x(4×20m zone drills). The workout was RELAY MANIA! It's like a 4x100, but a 5th runner is at the finish line and takes the baton to handoff to the 1st runner who's waiting where they previously finished. So five athletes run 100m with a baton, and they do this 3 times non-stop (i.e. each runner runs 3x100 with less than 1.5 minute recovery.) Then we finished the set with 20 med ball throws and repeated 2 more times for a total of 900m for each athlete while getting good relay exchange work! Whew! We also got to enjoy a beautiful sunset at the end of the workout as we cooled down. (Picture: Jeff, Alex, James, Kristy and Sarah). . . With the days getting shorter, we need everyone to be warmed up and ready to go at 4 PM for future practices. . . . UPCOMING MEETS: If you aren't competing, think about volunteering. Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. We work out at 4:00 PM on Sundays at Austin High School. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
This morning we worked out at O'Henry Middle School to avoid a local race happening near our usual Austin HS. We started with our standard warm-up of jogging, medicine ball rotations/throws/log throws and 3x(4×20m zone drills). We ended the warm-up with 3x20m flies. The workout was 3x(100-250-20 med ball throws with 3 minute recovery between the 100 and 250). Pace was 90% for 100s and 75% for 250s. (Picture: James, Jeff, Evan, Andrea, Donna, Diahann, Alex and Erica. Not pictured: Sarah) After the workout, part of the group headed to Central Market for lunch. . . . UPCOMING MEETS: If you aren't competing, think about volunteering. Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. We work out at 9:30 AM on Sundays at Austin High School. We'll resume our normal 4 PM workout time once it cools down a bit more. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
We started this morning's workout with our standard warm-up of jogging, medicine ball rotations/throws/log throws and 3x(4×20m zone drills). We ended the warm-up with 3x20m flies. The workout was 3 x non-stop but broken 800s (run straights, jog curves). Pace was somewhere between 400 & 800. (Picture: Dan M, Laura, Alayna, Jeff, James, Andrea & J'ne) . . . UPCOMING MEETS: If you aren't competing, think about volunteering. Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. We work out at 9:30 AM on Sundays at Austin High School. We'll resume our normal 4 PM workout time once it cools down a bit more. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
Congrats to Alex and Jeff who vaulted today at @austinpolevault's Halloween vault! Well done gentlemen. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #polevault #masterspolevault #halloweenvault
We were back at Austin HS this week. We started the workout with our standard warm-up of jogging, medicine ball rotations/throws/log throws and this week, it was dealer's choice for 20m drills. Everyone does what the first person in line does, then they go to the back of the line and repeat. We ended the warm-up with 3x20m flies. The workout was a ladder: 100-150-200-300-200-150-100 with 3 minute recovery. Pace was whatever a challenging but not all out 300 is. We finished with 50 med ball throws. (Picture: Alex, Jeff, Evan, Andrea, Sarah and Dan.) . . . UPCOMING MEETS: If you aren't competing, think about volunteering. Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. We work out at 9:30 AM on Sundays at Austin High School. We'll resume our normal 4 PM workout time once it cools down a bit more. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday
This weekend we were at O'Henry middle school again to avoid the ACL Festival traffic. We started this morning's workout with our standard warm-up of jogging, medicine ball rotations/throws/log throws and 3x(4x20m zone drills). The workout was Relay Mania....blind 4x100 and not blind 4x400 relay handoffs in a 40m zone gradually increasing speed. Then 6x50 relay exchanges with each person running 50m hard with a blind handoff to a teammate who rund another 50m hard. We finished with a couple of 100s and 25 med ball throws. We'll be back at Austin High School next Sunday. (Picture: Sarah, Alex, Jeff and James) . . . UPCOMING MEETS: If you aren't competing, think about volunteering. Check out www.trackforlife.com for details about upcoming meets. . . . If you're in Austin and this sounds like fun, come join us. We work out at 9:30 AM on Sundays at Austin High School. We'll resume our normal 4 PM workout time once it cools down a bit more. . . . . #trackandfield #masterstrack #usatf #waterlootrack #allages #usatfmasterstrack #active #austin #atx #sprint #jump #run #middledistance #longdistance #fitforlife #activelifestyle #fitover40 #mastersrunning #nolimits #strengthandconditioning #training #fitness #sundayfunday