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

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

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

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

Explosive Winter Break Workouts

Order Forms

Order forms for team clothing

Page 1

Page 2

Page 3

Practice Monday 12/5

• 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

• 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

winter track meeting all athletes

3:15 Cafeteria

Tuesday Nov 22nd

Last Chance Impact test

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

Meisel, Abe

Farris, Daniel

Cartes, Maria Francisca

Robertson, Bruce

Currently Cleared

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

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

 Welcome to the 2011-2012 Winter Track Season

1. Sign up for the team
2. 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

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

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

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

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

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

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

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