Princeton High School Winter Track

Winter Track Pizza Party

2012-01-31T04:39:00.000-08:00

Pizza Party

Friday @ 4:30

Bring 5 dollars for pizza and drinks.

Uniform turn in if you are not moving on to post season.

UPDATE

2012-01-21T05:00:00.000-08:00

THE SCHOOL DISTRICT HAS CANCELLED ALL ACTIVITIES!!!!!!!!!!!!!!

LAVINO RELAYS IS OFF

WE WILL SEE ALL ATHLETES ON MONDAY!!!!!!!!!!!!!!!

MAKE SURE YOU LET ALL ATHLETES KNOW

Lavino relays

2012-01-21T04:22:00.000-08:00

The meet is on.

If you and your family do not think it is safe to travel that's ok. Please just contact me asap so I can make adjustments as needed. my cell is 609-204-5859.

Email james.smirk@gmail.com or coach.smirk@gmail.com

Doors open at 9:00 with a 10:00 start time

We will be releasing you upon completion of your events. You may only leave with your parents or with the carpool you arrived with.

Boys lineup

2012-01-08T13:39:00.001-08:00

Lineup for PHS Relay Meet @ Jadwin Gym (Monday, January 9)

Distance Medley

A: 1200 – Robertson, 400 – Dasgupta, 800 – Ivanov, 1600 – Donahue (alt. Burns)

B: 1200 – Rist, 400 – Bahbah, 800 – Coleman, 1600 – Vahdat (alt. Carreno)

Shuttle Hurdles

No Entry

4x200 Relay

A: Yao, Miahle, Sandford, A. Meisel

B: Byun, P. Choi, Takahashi, Nkadi

Alts. Lea, Teng, Hashem, Flatscher

4x800 Relay

A: McIsaac, Ivanov, Burns, Robertson (alt. Donahue)

B: Bahbah, Durner, Munoz, Carreno (alt. Rist)

Sprint Medley

A: 400 – Gray, 200 – Yao, 200 – Shorter, 800 - Dasgupta

B: 400 – Takahashi, 200 – Sandford, 200 – Nkadi, 800 – Rist

Alts. Vahdat, Miahle, Byun, Lea

4x400 Relay

A: McIsaac, Donahue, Coleman, Burns

B: Teng, Hashem, Flatscher, P. Choi

Alts. Lea

High Jump

Shorter

A. Meisel

Z. Meisel

Byun

Long Jump

Shorter

Triple Jump

Z. Meisel

Pole Vault

A. Meisel

Miahle

Z. Meisel

Shot Put

Brennan

Farris

Kotowski

Anderson

Girls Endurance Workouts Monday 12/26-Sunday 1/1

2011-12-26T08:14:00.000-08:00

All workouts need a full warm up this week

You need to accomplish the following.

4 easy pace workouts that range between 35 and 55 min (depending on current ability, fitness level and recovery from xc) (if you are unsure e-mail me and I'll let you know specifically)
1 long day over 65 min
1 quality tempo day either 4x1 mile w/ 1 min rest between reps (this is great for working on pacing), or 4 mile t pace on roads or run a 5k road race.
1 Quality repetition day 4x200 ( 1 min recovery), 3x400(2 min recovery), 4x200( 1 min recovery) @ rpace finish with the following work 200m hard, (1min recovery), 150 Hard (1 min recovery), 2x100m hard with 30 sec recovery 1 mile cooldown and a really serious stretch and tball massage.

My schedule would look like this

Monday- Easy day
Tuesday-Tempo day
Wednesday- Easy day
Thursday-Easy day
Friday-Quality R day
Saturday-Day off
Sunday-Long run

or if you are planning on running a 5k on new years day
Monday- Quality R day
Tuesday-Easy day
Wednesday Easy day
Thursday Long run
Friday off
Saturday easy day
Sunday 5k (replacement for the tempo day)

If you are running a race on news year eave then

Friday easy
Saturday 5k
Sunday off

Remember to post your workouts to the comments section of this post.
Info
who
where did you run?
How did the workout go?
What pace? Time/mile
How did you feel
and a personal annecdote

Clothing Orders

2011-12-23T08:16:00.000-08:00

If you are planning to order clothing from the school store please do so. The orders were due last week.

To order do the following
1 Download form
2.E-mail Mrs Dewey with your order information

Girls Endurance Workouts

2011-12-23T07:54:00.000-08:00

Hey Workouts for the next 3 days. Do as you need to to fit it into your schedule

1. Long Run-hour plus
2. Tempo run 4 miles (if you didn't do one this week)
3. Day off or light run (30 min)

Remember to post your workouts to the comments section of this post.

Info
who
where did you run?
How did the workout go?
What pace? Time/mile
How did you feel
and a personal annecdote

Explosive Winter Workouts

2011-12-23T07:45:00.001-08:00

Explosive Winter Break Workouts

Order Forms

2011-12-10T12:06:00.000-08:00

Order forms for team clothing

Page 1

Page 2

Page 3

Practice Monday 12/5

2011-12-04T17:10:00.000-08:00

Girls Endurance- After school 3:15 until 5:15
Girls and Boys Explosive-Jadwin Gym 6:45
Boys Distance-Jadwin gym 6:45

Team Guidelines

2011-11-22T06:58:00.001-08:00

• Stay Positive! Coaches and athletes should promote a positive atmosphere at practices and meets. Athletes should cheer for and encourage each other. Push each other to maximize your potential, both in practices and in meets. Recognize that negative talk is detrimental to your teammates and to the program as a whole.

• We expect you to communicate with coaches regarding conflicts, emergencies, injuries or other issues. Please know that we are here to help you and you can talk to us about any problem, but if you are uncomfortable going to a coach for any reason, make sure to talk to your team captains.

• All athletes must stay until the END of practice. Following your work in the weight room each day, you will check out with either Coach Samara (Boys) or Coach Smirk (Girls)

• It is your responsibility to yourself and to the team to attend all practices and meets. If you need to miss any practice or meet, you must notify the coaches at least one week in advance, except for in an emergency. Remember that we are a team. There are many relay meets in the winter. Missing a meet may mean that some of your relay teammates will not get to run.

• Athletes who skip practice or who are found to be leaving practice early will be warned. Athletes who repeatedly miss practice or leave early may be asked to leave the team. No athlete who fully dedicates to their training and this program will ever be cut from the team.

• If you are injured, we expect you to show up to practice every day to update the coaches, receive treatment and complete an alternate workout if possible.

• Winter Break: We understand the need for a break and time with family after a long month of training, but it is also important to keep up the hard work so we don't lose everything we've built during the month of December. Therefore, we will have three practices at PHS during winter break, beginning at 8:00 a.m. each day. We will practice every other day (Mon. Dec. 26, Wed. Dec. 27, Fri. Dec. 30). As with all practices, you must notify the coaches in advance if you will need to miss these workouts.

Parent Meeting:
Saturday, December 10 @ 10:00 a.m.
Following Saturday morning practice

Reminder

2011-11-21T12:49:00.001-08:00

winter track meeting all athletes

3:15 Cafeteria

Tuesday Nov 22nd

Last Chance Impact test

2011-11-18T11:15:00.000-08:00

Last Chance Impact Test
Tuesday 3pm
Make sure you contact the athletic trainer Shannon Koch to sign up if needed.

11/17 medically cleared update

2011-11-17T11:11:00.001-08:00

Meisel, Abe

Farris, Daniel

Cartes, Maria Francisca

Robertson, Bruce

Currently Cleared

2011-11-16T12:17:00.000-08:00

Barquin, Victoria
Bestwick, Morgan
Campisi, Jessica
Cody, Jenna
Conklin, McKenna
Dobson, Allegra
Eisenach, Helen
Eisenach, Louise
Fan, Angel
Gibbons, Gabriella
Gilmore, Rachel
Glover, Alyssa
Glover, Aria
Hartmanshenn, Laureline
Holman, Krysta
Hunter, Jordan
Lea, Madeline
Lopez-Ona, Emilia
Malik, Pragya
Quinn, Maria
Rem, Stephanie
Sarnak, Ann
Schochet, Leila
Teng, Elizabeth
Vuojolainen, Raakel
Waldeck, Estelle
Wang, Jessica
Whaley, Amelia
Whaley, Eleanor
Wheeler, Bryell
Wilson, Eleanor
Ali, Faran
Anderson, Rye
Bahbah, Matthew
Berg, Anders
Bozich, Luke
Byun, Keunho (Daniel)
Choi, Joo Hun (Joseph)
Choi, Peter
Cretney, Nolan
Daniecki, Jonas
Donahue, Conor
Durner, Eddie
Gibbons, Thomas
Goldstein, Benjamin
Goodman, Aaron
Gray, Joe
Hamilton, Ethan
Lambiase, Brandon
Lea, Evan
Mallick, Rohan
Mariman, Matthew
MarkaU, Matthew
Martin, Alex
McIsaac, Ian***
Mehta, Anand
Miller, Edward
Munoz, Kevin
Ozbay, Sinan
Patel, Dylon
Pullido, Christian
Rist, Jacob
Shorter, Eric
Takahashi, Takuya
Teng, Anthony
Vahdat, Kevin
Yasssky,Issac

IMPACT TESTING

2011-11-08T09:06:00.000-08:00

If you need an Impact test the Dates are

11/15 @ 3:30

11/17 @ 3:30

you need to contact the trainer to schedule a time on one of these dates to get tested

Her contact info is: shannon_koch@monet.prs.k12.nj.us

Welcome 2011-2012

2011-10-25T11:51:00.000-07:00

Welcome to the 2011-2012 Winter Track Season

Sign up for the team
Turn in all clearance paperwork prior to Nov 5th

Impact Test
Physical
Yellow sheet
Green Sheet

Final preseason meeting is Tuesday Nov 22nd Room 171 After School
YOU NEED TO BE THERE

No practice sat 2/5

2011-02-04T15:06:00.000-08:00

OYO

Endurance
Abs and AIS
SWEP 1:30 run
JD#1 1:15
JD#2 1:00

Sprinters
Plank Abs
AIS
Pillars

3 Squats, 2 Pushups, 1 Pullups
6 squats, 4 pushups, 2 pullups
9 squats, 6 Pushups, 3pullups
12 squats, 8 Pushups, 4 pullups,
15 squats, 10 Pushups, 5 pullups
18 squats, 12 Pushups, 6 pullups
15 squats, 10 Pushups, 5 pullups
12 squats, 8 Pushups, 4 pullups
9 squats, 6 Pushups, 3 pullups
6 squats, 4 Pushups, 2 pullups
3 squats, 2 Pushups, 1 pullups

Do twice with 20 min rest between sets

Line up for sectionals

2011-02-02T17:21:00.000-08:00

400
Mia Quinn
Victoria Barquin
Emelia Lopez-(if Healthy)
Alt: Alyssa Glover

1600 Boys

55 High Hurdles (trials)
Alyssa Glover

1600 Girls
Jenna Cody
Louise Eisenach
Helen Eisench

55 High Hurdle (finals)

800 Boys

55 Dash Trials
Bryell Wheeler
Tajah Best
Maddie Lea

800 Girls
Maggie Sowa
Crissy Glover
Laureline Hartmanshenn

55 Dash Finals

3200
Amelia Whaley
Elyssa Glover
Jenna Cody (depending on result of 1600)

4x400
Maggie Sowa
Crissy Glover
Mia Quinn
Emelia Lopez
Alyssa Glover
Victoria Barquin (to be determined day of meet)

Pole Vault (girls group 3 Jumps First)
Rebekka Voujolainen
May Kennedy Moore

High Jump(girls group 3 jumps second)
Maddie Lea

Order of events
Group 2 Boys followed By
Group 3 Boys Followed By
Group 2 Girls Followed By
Group 3 Girls

400
1600 Boys
55 HH Trials
1600 Girls
55 HH Finals
800 Boys
55 dash Trials
800 Girls
55 dash Finals
3200
4x400

Shot put Girls group 2 followed By Girls Group 3
Pole Vault Girls Group 3 followed by Girls Group 2
High Jump Girls Group 2 followed By Girls Group 3

Practice on 1/27

2011-01-27T12:20:00.000-08:00

Practice is cancelled. No Jadwin Practice tonight.

Endurance-
All groups
Repeat workout from yesterday

Explosive
Day off

All groups will go quality on Friday

OYO 1/26

2011-01-26T09:01:00.001-08:00

Endurance

Swep 1 hour

JD1-45
Pillars or drills
JD2-45
Pillars or drill

Endurance-please remember that if the conditions don't permit please dont go. Safety is no doubt our number 1 concern here. If you can run safely then by all means go have a good run.

Explosive
Plyo and movement exercises 30 min
Pillars

Or go sledding which ever

All Athletes Jadwin Practice Mon

2011-01-23T17:56:00.000-08:00

All athletes

Practice will be held at jadwin on monday.

We have a home meet on tuesday

All athletes need to be in attendance to allow for race/roster decisions and uniform give out.

Winter Workout Challenge

2011-01-12T05:53:00.000-08:00

Get to the biggest hill you can find (I'm thinking the hills at greenway meadows look good)and go sledding. Here the challenge. Endurance- try running to the hill and doing 10 sledding reps. RUN UP THE HILL!!!!!!!!!!! SLED DOWN THE HILL!!!!!!!! Over and over again.

Explosive- Same idea for your workout., Instead get a partner and have sledding races. Start at the bottom of the hill. Race to the top and backdown. FIst one up and down is the winner.

Having fun not your cup of tea?
1.Help shovel out
2.

Endurance
Swep 8 miles
JD1-50 min, drills we learned at jadwin(single leg squat jumps, single leg hops, hurdle hops, high knee tucks, shane accelerations, greyhounds)

jd2-40 min same drills

Explosive
Warm up
AIS
Pillar
Body weight circuit-20 min
A. Burpees x10
B. Shoulder press (handstand pushups)x10
C. high knees or stair runs (80 contacts)

T-ball massage

So I will leave the specific workout to you. I know I will be shoveling out and going sledding. SNOW DAY SNOW DAY SNOW DAY!!!!!!!!!!!!!!!!

See you tomorrow at Jadwin. Whole team.

Smirk

Tuesday 1/11

2011-01-11T10:05:00.000-08:00

Explosive
Extended warm up
40 min plyo/movement exercises
Pillars
Plank Abs

Endurance
SWEP 8 mile run
Plank Abs

JD1
warm up
Pillars
45 min run e pace
Plank Abs

JD2
Warm up
Pillars
30-45 min run
Plank Abs

2010-12-29T06:30:00.000-08:00

Short Sprinters
(55m/200m Runners)
If conditions don't allow you to complete these workouts as written modify as needed.
Switching the days of workouts is a good way of getting the work in when you can.
Sat-5x35 m max effort, 3(2x200) @ 70% use the 200 splits posted on the blog.
5XShuttle run (5m,10m,15m,20m 20 frankies between sets)
Sun- 12x200 @ 60%, 5x40m High Knees
Mon- 4x40m and 5(15m,20m,30m,40m) Hard, 4x80m High Knees, 6x300m @ 60% 100m walk rest between reps
Tues- 50 min game
Wed- (3x20, 1x30 Max speed), (4x100m, 3x80m, 2x60m Hard), 5x80m's High Knees
Thurs-50 min of sport
Fri- Max speed (5m,10m,15m with walkback) x5, 4x(3x150m @ 70% with 50 m walk between reps and 200m walk between sets)
Sat- 4x100, 8x200, 4x100 @ 60%
Sun- Off

(200m/400m Runners)
If conditions don't allow you to complete these workouts as written modify as needed.
Switching the days of workouts is a good way of getting the work in when you can.
Sat-10x60secs (must be longer then 300m, try to go further each rep, equal distance jog recovery)
1.5 mile run
Sun- 12x200 @ 60%, 5x40m High Knees
Mon- 2x600,500,400,300,200 w 200m walk between reps @ 60% of 400m pace
Tues- 50 min game
Wed- (120, 4 x40, 120) X3 @ 400m pace walk back between reps, 2x150m @ 400 race pace with 50 m walk recovery, 1 mile run conversational pace
Thurs-50 min of sport
Fri- Max speed (5m,10m,15m with walkback) x5, 4x(3x150m @ 70% with 50 m walk between reps and 200m walk between sets)
Sat- 4(5x200m) @ 60% w/100m walk between reps, 200 m walk between sets
Sun- Off

Endurance
Sun-Off
Mon-45 min, Pillars, Abs
Tues--30 min, Striders, Abs
Wed-45 min,30min dynamic movement set (these are what we learned in the hallway upstairs)
Thurs-30 min run (5x1min speed work @ 5k race pace) Abs
Fri-45 min run, pillars, abs
Sat-Long run,
Sun-30 min run, dynamic movement set

Sorry about the delay on the posting. Had some technical difficulties.

Meet of Champions NEW SCHEDULE

2010-02-26T10:54:00.000-08:00

From the Njsiaa Website

12:00- start time for ALL pole vaulters and boys.
3:00- Start of girls events.

If you have any questions please contact me.

609-204-5859

Reminder

2010-02-12T07:32:00.000-08:00

Just a reminder. No team practice until tuesday.

Endurance- I spoke to you about your workouts. Volume and a tempo work out this weekend. continue with core workouts.

Explosive
Pole vault- we spoke follow what we laid out. Any queestions e-mail me.
Sprinters
Short- drills, core, full stretch. If you can get indoors 1 day 10 x 30m wrking on starts
1 day 2x6x200 @ 60 %

Long- full warm up, full stretch, core daily
1 day 2 miles easy
1 day 30 sec @ 400 race pace 2 min easy jog 2 sets of 5
1 day 30m, 60m, 120m, 180m,120m,60m,30m x 5 @ 400 pace (if you can't get distances use time)

HEADS UP

2010-01-11T09:10:00.000-08:00

Distance!!!!!!!!!!
Practice moved to Jadwin tonight. 7pm all distance runners to jadwin. If you can't attend the work out for you is 8x1000m @ 10k race pace with 1 min rest (10k pace is Tempo think pleasantly hard) you can do this as a 4 mile tempo run instead if you wish. Modify as needed.

Coach smirk

Vacation Lift

2009-12-26T08:42:00.000-08:00

Click here for the vacation lift

Long Sprinters

2009-12-26T08:16:00.000-08:00

Long sprinter check out workout here

Short Sprinters

2009-12-26T08:01:00.000-08:00

(55m/200m Runners)
If conditions don't allow you to complete these workouts as written modify as needed.
Switching the days of workouts is a good way of getting the work in when you can.
Sat-5x35 m max effort, 3(2x200) @ 70% use the 200 splits posted on the blog.
5XShuttle run (5m,10m,15m,20m 20 frankies between sets)
Sun- 12x200 @ 60%, 5x40m High Knees
Mon- 4x40m and 5(15m,20m,30m,40m) Hard, 4x80m High Knees, 6x300m @ 60% 100m walk rest between reps
Tues- 50 min game
Wed- (3x20, 1x30 Max speed), (4x100m, 3x80m, 2x60m Hard), 5x80m's High Knees
Thurs-50 min of sport
Fri- Max speed (5m,10m,15m with walkback) x5, 4x(3x150m @ 70% with 50 m walk between reps and 200m walk between sets)
Sat- 4x100, 8x200, 4x100 @ 60%
Sun- Off

Explosive workouts

2009-12-26T08:00:00.001-08:00

Every Day All Sprinters
Continous Warm up
Plank Abs
Running Workout (check out seperate post for short sprinter and long sprinter workout)
Lift
AIS Rope Stretching

Endurance Winter break workouts

2009-12-23T07:04:00.000-08:00

Wed- 6 miles Easy pace, stretch, abs
Thurs- 2 miles easy, 4 miles @ tempo (1 min per mile slower then 5k pace) 2 miles easy
Abs, 100 Lunges
Friday- 7 miles easy stretch, abs
Saturday-11 miles work on surging once every 5 min ( 1min ,1min ,1min ,2 min) x2
Sunday-day off (if you took off earlier in the week run today)
Monday-7 miles easy, 3,2,1 squats, pushups, pullups (10 min max number), abs, stretch
Tuesday-8 miles easy 6x100m striders, abs, Stretch
Wed- 2 miles easy, 4 miles @ tempo (1 min per mile slower then 5k pace) 2 miles easy
Abs, 50 Burpees, Stretch
Thurs-8 miles easy 6x100m striders, stretch, abs
Friday-9 miles easy
Sat -11 miles work on surging once every 5 min ( 1min ,1min ,1min ,2 min) x2
Sun-day off (if you took off earlier in the week run today)

As always modify as needed.
If you want to substitute a race then do so. Just drop out the tempo day and replace it with a easy day.

We will be coming in on tues, wed and thurs next week @ 9 am. If you would like some one on one time to talk about racing, training and the such be there.

Princeton Developmental Meet

2009-12-23T05:54:00.000-08:00

Great job last night. Thanks for making last night go smoothly. Click here for results and splits.

Practice Cancelled

2009-12-04T10:54:00.000-08:00

I'm Going Home Straight After School.

Endurance
Friday 30 min run, stretch, abs
Saturday- Long run 60+ min (if you have gone an hour or more before) 30 min if new

Explosive
Friday- 2x5x200m (think 40 second wind sprint or up and down a sideline on a field) with equal walking rest and abs
Saturday- 20 min run (you should be able to talk during this)
10 min of the following exercises
3 Squats
2 Pushups
1 pull up

Keep doing this for 10 minutes record how many of each exercise you completed.

Coaches Expectations

2009-11-24T11:38:00.001-08:00

Read The Coaches Expectations Here

Currently Cleared

2009-11-24T09:53:00.000-08:00

Ahmed, Nida

Eisenach, Louise

Anderson, Zoe

Best, Tajah*

Boiseaux, Marion* -Needs Impact Test

Boschitsch, McKenzie

Brennan, Meghan*

Cody, Jenna

Cohen-Tanugi, Lea

Debiche, Adi

Durner, Eddie*- Needs Impact Test

Eladawy, Sarah- Needs Impact Test

Fenley, Alicia*

Fenley, Andreia*

Gallagher, Alice*

Glover, Alyssa

Glover, Angela

Grosshans, Anna*

Hartmanshenn, Clara

Julious, Tori

Kennedy-Moore, Mary

Kim, Victoria(Suhyun)- Needs Impact Test

Kostenbader, Emma

O'Brien, Melissa*

Reilly, Katie

Sarnak, Ann

Schurott, Nicole

Shin, Rebecca-needs Impact Test

Skeete, Robyn*

Sowa, Maggie*

Spann, Veronica*

Vuojolainen, Rebekka

Waldeck, Estelle*

Whaley, Amelia*

Wheeler, Bryell*

Lea, Madeline

Lidstone, Emily*

Quinn, Maria "Mia"*

Reilly, Megan*

Tun, Linlat-Needs impact test

Winter Track Currently Cleared 11/19/09

2009-11-19T06:31:00.000-08:00

Best, Tajah*

Brennan, Meghan*

Cohen-Tanugi, Lea

Debiche, Adi

Eisenach, Louise*

Eladawy, Sarah*

Gallagher, Alice*

Hartmanshenn, Clara

Kennedy-Moore, Mary

Kostenbader, Emma

Lea, Madeline*

Lidstone, Emily*

Quinn, Maria "Mia"

Reilly, Megan

Sarnak, Ann

Schurott, Nicole

Shin, Rebecca

Sowa, Maggie*

Vuojolainen, Rebekka*

Wheeler, Bryell*

If you have a star * next to your name it means you have not given me your contact information. I need this information.

GO HERE TO SIGN UP

Winter Track Interest Meeting

2009-11-13T05:56:00.000-08:00

Winter Track Interest Meeting!!!
FRIDAY NOV 13!!!!!!!
Room 183
@ Break

Can't make it?
Go here to sign up

2009-03-04T16:05:00.001-08:00

There will be a spring track team meeting on thursday after school in room 183. All spring track athletes are to attend. the meeting will begin @ 3pm. After the spring track meeting there will be the winter track pizza party, clothing handout and award thing in the room starting @ 4pm. If yo uhave not turned in your uniform from the winter you need to have it with you.
Coach Smirk

this weeks schedule

2009-01-19T17:54:00.000-08:00

tues Jadwin
Wed 15 minutes after school (assuming there are no after class activities ie peer group or community service)
Thursday jadwin
Friday batch meet @ peddie athletes not going to lavino relays
Sat lavino relays @ lvp only for athletes competing in relays

schedule

2008-12-30T16:24:00.000-08:00

wed-9:30 @ high School
Thurs no practice
Friday-9:30 @ high School
Sat-9:30 @ high School

vacation workouts

2008-12-26T05:33:00.000-08:00

Go to this link Vacation Workouts Hope that your vacation is going well.

Jadwin practice cancelled

2008-12-16T14:09:00.000-08:00

Because of the inclement weather tonight Jadwin practice is cancelled.
Coach Smirk

Final Impact Test

2008-12-02T09:44:00.000-08:00

The final ImPACT test for the Winter Season will be held this Saturday, December 6, 9:30am in room 83. Please have your athletes arrive at 9am (once the test begins athletes will be turned away).

Week 0

2008-12-01T10:51:00.000-08:00

Welcome to week 0
This is a preseason week. Workouts are on your own or with small groups. I will be available in the weightroom if you have questions.

Basic workouts
Endurance
Option 1
Warm up w/ stretch
30 min run
cooldown
Abs

Option 2
Play a running game for 1 hour
basketball, soccer, tag, ultimate...

Explosive
Option 1
Warm up w/ stretch
2000 m running in reps
for example 2x5x200m @ 60% with 15 secs rest between reps and 5 min between sets
cooldown

Option 2
Play a running game for 1 hour
basketball, soccer, tag, ultimate...

Supplimental work
Do some ab work/ bodyweight work
Hit the weightroom

Winter Track 2008-2009

2008-12-01T06:25:00.000-08:00

This is the first post for the winter track season.
Reminders!!!!!!!!!!!!!
- Please make sure that you have signed up for the team electronically. You can find the link on the side of this page under sign up.
-The first day of practice is Dec 8th. If you are looking to get a head start on training look to this blog for general workouts until then.
-Make sure you have turned in your equipment order form.
-Please follow up with your paperwork. If it's not in and you're not cleared too bad. No practice no exceptions.(This includes you Distance runners)
-Make sure you are prepared for the first couple days of practice. We will be outside on Monday the 8th.

Practice Cancelled

2008-02-22T13:13:00.000-08:00

Practice for friday 2/22 and sat 2/23 Has Been CANCELLED!!!!!!!!
Endurance if possible go for a run. If not do a bidy weight circuit. 30 min.
Explosive Body Weight Circuit. 3 sets of 10 min with 2 min rest between Sets.

Coach Smirk

practice

2008-02-17T18:25:00.001-08:00

No Practice 2/18/08
Smirk

Friday Practice

2008-01-31T10:10:00.000-08:00

We ARE HAVING PRACTICE ON FRIDAY!!!!!!!!!!!!!!
WE WILL BE DONE BY 4:05 !!!!!!!!!!!!!!!
BE THERE!!!!!!!!!!!!

Smirk

Update

2008-01-25T20:21:00.001-08:00

Track practice for 1/26/08 has been moved to 10 am. It will end at 12:00pm
Coach Smirk

Lavino Relays

2008-01-18T06:30:00.000-08:00

Bus to meet is @ 10:45. Be on time. This is an all day meet.
Coach Smirk

technical difficulty

2007-12-24T05:05:00.000-08:00

If you are having a hard time seeing the workout try this link.

Winter Break Workouts

break workouts

2007-12-22T17:44:00.000-08:00

Sorry about the late post.
Check the link
Coach Smirk

Break workout

Wed 12/5/07 Workouts

2007-12-05T10:12:00.000-08:00

To all:
Tonights workout is at 7pm in Jadwin Gym (if you click on this you can get a map. Click on the blue flag and get directions if you need them) You should arrive at 6:45 so that you are ready to start practice at 7pm sharp. The endurance group will warm up, stretch and ab inside then go for a 30 min run outside and finish with some cadence work on the track and a bodyweight circuit workout, cooldown and stretch. Dress appropriately so you can add and remove layers as needed. Also, if you have a reflective vest that you can wear that would be helpful. I have two that I will bring to practice and I have ordered more so you can buy one (5$) off of me when they come in.Every distance runner should really have one of these.
Sprinters. Your workout will consist of team warmup, stretch, abs, I will teach you a new warm up series, skill development (sprinters will work on running form, hurdlers will start on hurdling technique, throwers will start on trhowing drills and high jumpers will work on jumping drills)a bodyweight ciruit workout cooldown and stretch.All of this will be completed in the gym.

Coach Smirk

First Day Of Practice

2007-11-29T13:36:00.000-08:00

The first day of practice is MONDAY DEC 3RD!!!!!!!!!!!!!!!!. Meet in room 183 at 3:10. Be changed and ready to work out.

Girls Winter Track 2007-2008 Interest Meeting

2007-11-13T11:38:00.000-08:00

Winter Track Interest Meeting Tuesday Nov 13th @ 3pm Room 183. Please use the sign-up link to enter your contact inforamtion. All paperwork is due ASAP. Pick up forms from the nurse or download them from the group.

Coaching Philosophy

2006-11-22T11:02:00.001-08:00

Winter Track 2006-07

Coach Smirk-Head Girls Coach home 609-771-6879; cell609-204-5859; email- james_smirk@monet.prs.k12.nj.us
Coach Woodside- Head Boys Coach home 609-896-7026; cell 609-802-2023; email- jtwoodside@yahoo.com

Coaches Philosophy and Success Methodology

1. Our approach to Winter Track is that we consider it primarily as a conditioning season for Spring Track (or another spring sport).

2. We are serious about training young athletes for competition and we are here to help you in any way that we can.

3. We are first and foremost interested in maximizing your racing performance through hard training.

4. Winter Track will focus on conditioning, strength, and technique as much as actual track training.

5. We consider learning, growing and progressing in the sport of Track to be as important to any athlete as it is to Track athletes. We believe it will help provide a foundation to being competitive regardless of your primary sport. However, our immediate goal is to see that winter track athletes have success in training and in meets.

6. We realize that in sports sometimes you need to have some fun to keep it interesting.

7. We believe that you will get success out of track ONLY if you put maximum effort into it.

Requirements and Expectations from Winter Track Athletes

1. Commitment: We require commitment of your time to be at practice each and every day.

2. Be Prepared: We require that you show up at the proper place, at the proper time, and with the proper attire and equipment to participate in practice each and every day.

3. Conduct: We expect you to conduct yourselves in a mature and sportsmanlike manner

4. Attitude: We expect you to show up ready to work hard and complete the workouts given by the coaches, all with a positive attitude.

5. Competition: We expect you to be prepared to compete in the meets, and to perform in whatever events the coaches decide is necessary for the team to succeed.

6. Goals: We expect you to set goals in your chosen events and to train hard to reach and exceed those goals.

7. Injuries: When injuries occur, we still require you to show up at practice every day to do 3 things: 1. To update the coaches and the trainer; 2. Receive any treatment that has been proscribed; 3.To complete an alternate workout (when your injury allows).

8. Missing Practice: Athletes who are chronically absent from practice (excused or not) will be asked to evaluate their commitment to the team.

9. Communication: We expect you to communicate with the coaches when you have a problem or emergency. We can work with you if you let us know what is happening in a timely manner.

10. Winter Break: We will hold practices during the winter break and we expect every team member to attend just as they would a normal practice session. You are required to communicate with the coaches if you must miss a practice due to other obligations. No athlete will be penalized for missing practice during the winter break as long as you let the coaches know IN ADVANCE. We expect you to understand that missing practice for almost 2 weeks will seriously set back your training.

Winter Track Meet Schedule

2006-11-22T09:58:00.000-08:00

PHS Winter Track 2006-07

MEET SCHEDULE
Winter Track 2006-07

Day Date Meet Place Time
Tues. Dec. 19 Woodside/Smirk Challenge Jadwin Gym, Princeton 6:45 PM

Sat. Jan. 6 Lawrenceville, Steinert Lawrenceville School 2:00 PM

Wed. Jan. 10 CVC Batch Meet Lawrenceville School 6:00 PM

Sat. Jan. 13 Boys Group III State Relays* Jersey City Armory 12:00 noon

Sun. Jan. 14 Girls Group III State Relays* Jersey City Armory 12:00 noon

Wed. Jan. 17 CVC- Shot Put/High Jump Allentown HS 6:00 PM

Sat. Jan. 20 Lavino Relays* Lawrenceville School 12:30 PM

Thurs. Jan. 25 CVC- Shot Put/High Jump Allentown HS 6:00 PM

Sat. Jan. 27 CVC Batch Meet Peddie School 2:00 PM

Tentative:
Tues. Jan. 30 Allentown, Hopewell Jadwin Gym, Princeton 6:45 PM

Sun. Feb. 11 Mercer County Championship* Toms River TBA

Sat. Feb. 17 Girls NJSIAA State Group III* Toms River 9:00 AM

Sun. Feb. 18 Boys NJSIAA State Group III* Toms River 9:00 AM

Sat. Feb. 24 Girls NJSIAA Meet of Champions** Toms River 11:00 AM

Sun, Feb. 25 Boys NJSIAA Meet of Champions** Toms River 12:00 noon

*Asterisk indicates meets that are for a select group of athletes (selected by the coaches or by qualifying performances)

**Meet of Champions is for those who qualify in top 6 (plus wild cards) at NJSIAA State Group III Championships

All other meets will include all PHS athletes (as many as are permitted under the meet format)

If you are a member of the Winter Track team you are expected to compete in the meets- coaches must have 2 weeks notice if you have a conflict and cannot attend a meet.