New Phone Need contact info

Hey all just got a new phone and lost a bunch of contact info

if you have my number please send me a text with who you are so I can get you back into my contact info

If you dont have my number send me an e-mali with yours and I'll add yo that way

Endurance workouts

Endurance Workouts for winter break All runs done by time.\
 Volume will be dependent on pace
. Swep (rist,vahdat,amelia,lou, raakel, conor) 1st mile warm up all runs

• Monday Pillars 45 min 6xfast form Iso posterior Abs of your choice 
•  Tuesday Pillars 30 min run Abs of your choice
•  Wed 10m E pace 30 min T pace 10 min E pace Med ball Abs 
•  Thursday 60 min run Abs
•  Friday Pillars 40 min run Myrtl Abs
•  Sat Long run 70min 

 All other groups

• 1st mile warm up all runs
•  Monday Pillars 40 min 6xfast form Iso posterior Abs of your choice 
•  Tuesday Pillars 30 min run Abs of your choice 
•  Wed 15 mins @ E 6x1 min up hill @ 2mile race pace (hard but not all out) w/ 4 min recovery 15 mins @ E Med ball Abs 
•  Thursday 40 min run 6xfast form Abs
•  Friday Pillars 30 min run Myrtl Abs
•  Sat Long run 50 min

endurance workout sat dec 21st

Long run 1st mile warm up young guns 45 min run all other groups 60 to 70 min. Ice, T-ball massage and AIS

Another Reminder for Practices During Break

Hey everyone! Congrats on the last day of school before the holidays! 

The coaches have asked me to let you guys know that over the break practices are at 9:00 on Saturday 12/22, Wednesday 12/26, Friday 12/28, and Monday 12/31.

If you have conflicts on any of these days please contact a coach. Have a great holidays everyone!!

Reminder about winter break workouts

Just a reminder that all winter break practices are to start at 9AM

Why 180's?

Distance runners

Check out these races and count the steps per minute these athletes take.

An easy way to figure it out is set a timer for 6 seconds and count the steps.  Multiply by 10 and that is your steps per minute.

Women's 1500 prefontaine classic


Men's 5000 Men's Mile Mens 800 Women's 800

Distance Practice Reminder

Today, December 6th, distance runners will only have Jadwin practice. There will be no 3:15 practice for distance runners today.

SPIKE NIGHT

MONDAY DEC 10TH


6PM

Princeton Running Company

Currently Cleared as of 11/27

Girls:
Anderson  Anna Olivia
Backus  Adria
Bazile  Michelle
Bentch  Evie
Bestwick Morgan
Campisi  Jessie
Cohen  Emma
Cook  Anja
Cummings  Quinn
Dobson  Allegra
Edokwe  Mariel
Eisenach  Helen
Eisenach  Sarah
Evanovich  Lauren
Glover  Alyssa
Glover  Aria
Gonzalez  Marissa
Guerra  Madelyn
Hartmanshenn  Laure Eline
Hauschild  Maia
Hubert  Allison
Kerr  Katie
Kerr  Kirsty
Kleiman  Rachel
Komatsu Sayumi
Liverman  Kelsey
Lopez-Ona  Emilia
Loughran   Natalie
Metzheiser  Paige
Miahle  Lou
Persico  Anna
Quinn  Mia
Ryle  Oona
Schaijon  Aurelie
Snyder  Julia
Vine   Jordan
Vuojolainen  Raakel
Welch  Celeste
Whaley  Amelia
Whaley  Ellie
Whiteside  Phoebe
Yassky  Leah
Young  Emily
Zahn  Sophia


Boys:

Bahbah  Matt
Berg   Anders
Birnie  Dunbar "Nick"
Bowlin  Isaac
Bozich  Luke
Brennan  Timmy
Calaquian  Joshua
Chen  Noah
Choi   Peter
Christensen  Will
Cohen  Jeremy
Coleman  Tom
Corchero  Luis
Cortright  Craig
Cretney  Nolan
Daniecki  Jonas
Dasgupta  Sabar
Dikgraaf  Matthijs
Donahue  Aiden
Donahue  Conor
Durner  Adam
Durner  Eddie
Edwards  Sam
Flastcher  David
Friedman  Theodore
Goldstein  Ben
Gray  Joe
Hashem  Zeid
Johnson  Benjamin
Ju  Alex
Kanter  Kevin
Kim  Seungil
Kotowski   Riley
Lambert  Matthew
Lebeau  Jonathan
Lichtblau  Aaron
Lin  Andrew
Martin  Alex
McIssac  Ian
Mehta  Anand
Munoz  Kevin
O'Grady  John
Patel   Dylon
Patten  James
Pelle   Avery
Peterson  Jeremy
Reifinger  Sean
Reynolds-Erier  Kaia
Rist  Jacob
Robles  John
Rodas  Jose
Sanford  Christain
Sgobbo  Alex
Simonelli  Xavier
Taylor  Jeremy
Vahdat  Kevin
Vasseur  Phillip
Vasquez  Joe
Wong  Matt
Yao  Brandon
Yassky  Isaac

Please if you are not on this list get cleared ASAP!
-Your Manager

currently cleared as of 11/21

Anderson, Anna Olivia

Backus, Adria

Bazile, Michelle

Bestwick, Morgan

Campisi, Jessica

Cohen, Emma

Cook, Jane

Dobson, Allegra

Edokwe, Mariel

Eisenach, Helen

Eisenach, Sara

Evanovich, Lauren

Glover, Alyssa

Glover, Aria

Hartmanshenn, LaureEline

Hauschild, Maia

Kerr, Katie

Kerr, Kirsty

Lopez-Ona, Emilia

Loughran, Natalie

MetZheiSer, Nicole Page

Persico, Anna

Ryle, Ona

Smith, Dana

Vine, Jordan

Vuojolainen, Raakel

Whaley, Amelia

Whiteside, Phoebe

Yassky, Leah

Young, Emily

Zahn, Sophia

Bahbah, Matthew

Birnie, Dunbar "Nick"

Bowlin, Isaac

Bozich, Luke

Chen, Noah

Choi, Peter

Cohen, Jeremy

Coleman, Thomas

Corchero, Luis

Cortight, Craig

Daniecki, Jonas

Donahue, Aiden

Donahue, Conor

Durner, Adam

Durner, Eddie

Edwards, Sam

Flatscher, David

Goldstein, Ben

Gray, Joseph

Johnson, Benjamin

Ju, Alex

Kanter, Kevin

Lambert, Matthew

Lin, Andrew

Martin, Alex

McIsaac, Ian

Mehta, Anand

Munoz, Kevin

O'Grady, John

Patel, Dylon

Pelle, Avery

Peterson, Jeremy

Reifinger, Sean

Reynolds-Erier, Kaia

Rodas, Jose

Sandford, Christain

Sgobbo, Alexandra

Simonelli, Xavier

Taylor, Colin

Taylor, Jeremy

Vahdat, Kevin

Vasseur, Philip

Wong, Matthew

Yassky, Isaac

Berg, Anders

Cummings, Quinlan

Gonzalez, Marissa

Guerra, Madelyn

Hubert, Allison

Kim, Seungil (Justin)

Kotowski, Riley

Rist, Jacob

Schaijon, Aurelie

Welch, Celeste

Yao, Brandon

currently cleared as of 11/19

Ju, Alex Backus, Adria Dracolpoli, Maria Dutaud, Rachel Jackson, David Johnson, Benjamin Kane, Kevin Lin, Andrew Lopez-Ona, Emilia Maltby, Elizabeth  Mehta, Anand Anderson, Anna Olivia

Bazile, Michelle

Bestwick, Morgan

Campisi, Jessica

Cohen, Emma

Cook, Jane

Dobson, Allegra

Edokwe, Mariel

Eisenach, Helen

Eisenach, Sara

Evanovich, Lauren

Glover, Alyssa

Glover, Aria

Hartmanshenn, LaureEline

Hauschild, Maia

Loughran, Natalie

Persico, Anna

Ryle, Ona

Smith, Dana

Vine, Jordan

Vuojolainen, Raakel

Whaley, Amelia

Whiteside, Phoebe

Yassky, Leah

Birnie, Dunbar "Nick"

Bowlin, Isaac

Bozich, Luke

Chen, Noah

Cohen, Jeremy

Coleman, Thomas

Cortight, Craig

Donahue, Aiden

Donahue, Conor

Durner, Adam

Durner, Eddie

Edwards, Sam

Goldstein, Ben

Gray, Joseph

Kanter, Kevin

Martin, Alex

McIsaac, Ian

Munoz, Kevin

O'Grady, John

Patel, Dylon

Peterson, Jeremy

Reifinger, Sean

Reynolds-Erier, Kaia

Rodas, Jose

Sandford, Christain

Sgobbo, Alexandra

Taylor, Jeremy

Vasseur, Philip

Wong, Matthew

Yassky, Isaac

Berg, Anders

Currently cleared

Anderson, Anna Olivia

Bazile, Michelle

Bestwick, Morgan

Campisi, Jessica

Cohen, Emma

Dobson, Allegra

Edokwe, Mariel

Eisenach, Helen

Eisenach, Sara

Evanovich, Lauren

Glover, Aria

Hauschild, Maia

Persico, Anna

Ryle, Ona

Smith, Dana

Vuojolainen, Raakel

Whaley, Amelia

Whiteside, Phoebe

Yassky, Leah

Birnie, Dunbar "Nick"

Bowlin, Isaac

Chen, Noah

Cohen, Jeremy

Coleman, Thomas

Cortight, Craig

Donahue, Aiden

Donahue, Conor

Durner, Adam

Durner, Eddie

Edwards, Sam

Goldstein, Ben

Gray, Joseph

Kanter, Kevin

Martin, Alex

McIsaac, Ian

Munoz, Kevin

O'Grady, John

Patel, Dylon

Peterson, Jeremy

Rodas, Jose

Sandford, Christain

Vasseur, Philip

Wong, Matthew

Yassky, Isaac

Berg, Anders

Cleared as of 11/14

Anderson, Anna Olivia

Bazile, Michelle

Bestwick, Morgan

Campisi, Jessica

Dobson, Allegra

Edokwe, Mariel

Eisenach, Helen

Eisenach, Sara

Evanovich, Lauren

Glover, Aria

Hauschild, Maia

Persico, Anna

Ryle, Ona

Smith, Dana

Vuojolainen, Raakel

Whaley, Amelia

Whiteside, Phoebe

Yassky, Leah

Bowlin, Isaac

Chen, Noah

Cohen, Jeremy

Coleman, Thomas

Cortight, Craig

Durner, Adam

Durner, Eddie

Edwards, Sam

Goldstein, Ben

Gray, Joseph

Kanter, Kevin

O'Grady, John

Patel, Dylon

Peterson, Jeremy

Sandford, Christain

Wong, Matthew

Yassky, Isaac

Berg, Anders

 Welcome to the 2012-2013 Winter Track Season

1. Sign up for the team
2. Turn in all clearance paperwork ASAP (it is already late)

• Annual Pre-participation physical exam form
• Athletic Info (Green Sheet)
• PPS-Health History update
• Sports related concussion and head injury fact sheet and Parent/guardian consent form
• Steroid consent form
• Impact Test

Final preseason meeting is Tuesday Nov 20th Room 171 After School
YOU  NEED TO BE THERE

Winter Track Pizza Party

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

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

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

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