10 min warmup, 4x2 min mini fartlek nice and smooth, 3 min break, 3 min hard (Vo2 Max/interval pace), jog 4 minutes, 2 minutes hard, jog 3 minutes, 2 x (3x1 minute) at mile race pace, 2:30 jog between. 10 Minute cool down.
BE CAREFUL WITH ICE AND CARS ON ROADS
Tuesday, January 18, 2011
Monday, January 17, 2011
Lisowski Breaks Shot Put School Record
Dan Lisowski broke the school record in the shot put with a toss of 50'4.5" to place second at the SCC Meet at the New Haven City Schools Track and Field Center on Saturday, January 15. Dan, who has been flirting with the record for almost 2 years also had a mark of 49' 7" in the competition. His mark breaks the record formerly owned by Nick DeBellis who held it at 49' 11.5".
Victor Prato also recorded a big personal best with a mark of 46' 1" to place sixth at the SCC Meet.
Chris Groton threw a personal best at the Stanner Games at the Armory on the same day of 41' 9". We now have 5 Tuskers over the 40' mark to make this the best Somers shot put squad ever. (Lisowski - 50'4.5", Prato - 46' 1", Hanley - 44' 2.5", Groton - 41' 9", Preisig - 40' 4.5")
Isaac Shelby ran a personal best time of 4:38.21 in the 1600 meter run to place 10th at the SCC meet. Isaac went out in 2:18 for the first 800 and closed in 2:20. Justin Zorn ran a time of 10:19.72 for 3200 meters, which is the #2 sophomore time ever for Somers in the event.
The 4 x 800 meter relay team of Ryan Matsumoto (2:10.1), Brendan McDonnell (2:11.2), Kai Crannell (2:11.5), and Dave Sammel (2:10.9) placed 9th at the SCC meet with very fast "B " team time of 8:43.6. This is the #3 "B" team time ever.
Crosby Tillman placed 16th at the SCC Meet with a fast time of 12:16.70 for 3200 meters, which translates to approximately 11:26 for 3000 meters. Sami Persic placed 8th of 35 vaulters at the SCC meet with a height of 8' 6".
Victor Prato also recorded a big personal best with a mark of 46' 1" to place sixth at the SCC Meet.
Chris Groton threw a personal best at the Stanner Games at the Armory on the same day of 41' 9". We now have 5 Tuskers over the 40' mark to make this the best Somers shot put squad ever. (Lisowski - 50'4.5", Prato - 46' 1", Hanley - 44' 2.5", Groton - 41' 9", Preisig - 40' 4.5")
Isaac Shelby ran a personal best time of 4:38.21 in the 1600 meter run to place 10th at the SCC meet. Isaac went out in 2:18 for the first 800 and closed in 2:20. Justin Zorn ran a time of 10:19.72 for 3200 meters, which is the #2 sophomore time ever for Somers in the event.
The 4 x 800 meter relay team of Ryan Matsumoto (2:10.1), Brendan McDonnell (2:11.2), Kai Crannell (2:11.5), and Dave Sammel (2:10.9) placed 9th at the SCC meet with very fast "B " team time of 8:43.6. This is the #3 "B" team time ever.
Crosby Tillman placed 16th at the SCC Meet with a fast time of 12:16.70 for 3200 meters, which translates to approximately 11:26 for 3000 meters. Sami Persic placed 8th of 35 vaulters at the SCC meet with a height of 8' 6".
Sunday, January 16, 2011
Wednesday, January 12, 2011
Boys and Girls win League I-B Titles
The Boys and Girls Teams the League I-B Title at the Armory on Sunday, January 9.The Girls won over Lakeland/Panas with score of 150-124. This is the Girl's 12th straight League Title.
The Boys won over Brewster with a score of 148-108. Lakeland/Panas was third with 87 points. This is the boys 11th League Title since 1998.
Both teams used balanced scoring and team depth to overcome favored Lakeland/Panas teams that are loaded with top athletes. The Girls team scored in every event but the 1500 meter run.
The Boys team scored in every event but the 300 meter dash.
Crosby Tillman won the racewalk for the team's only first place finish. The Girls had multiple scorers in ten events and scored 62 points in the field events to outscore Lakeland/Panas by 33 points in the field. The girls distance team scored 52 points and outscored Lakeland/Panas by 16 points.
Dan Lisowski won the shot put with an indoor PR of 49'7" and Kevin Nolan won the pole vault with a height of 11' 6". The boys team had multiple scorers in eleven events and scored 76 points in the field events to out score Lakeland/Panas by 58 points. The boys distance team scored 45 points to outscore Lakeland/Panas by 32 points.
Crosby Tillman wins at the Hispanic Games with the season leading time in the US.
Crosby Tillman won the 1500 meter racewalk in a time of 6:58.35 at the Hispanic Games, at the Armory on Saturday, January 8. Crosby won by over 15 seconds. The field went out very fast and Crosby just took off after of two laps. The field went out very fast through 400 meters at 1:39. Crosby looked at Coach Tim Fulton like she wanted to go, and seeing that she looked so good he gave her the green light.
Her time is the leading time in the US this season. She is two seconds off of Kate Cannon's School record of 6:56.07. Coach Tim Fulton feels that Crosby can break 6:50 and maybe take a shot at the Section One Record of 6:42.9.
Her time is the leading time in the US this season. She is two seconds off of Kate Cannon's School record of 6:56.07. Coach Tim Fulton feels that Crosby can break 6:50 and maybe take a shot at the Section One Record of 6:42.9.
Friday, January 7, 2011
League Meet Girls Roster
| Section 1 League III-C Champs | |||
| Sunday, January 9th, 2011 | |||
| at The Armory - 1:30pm bus, 4pm start | |||
| Relays are listed in order | |||
| Boys then girls all day - we are WHITE CARDS | |||
| League 1B - Somers-Brewster-Yorktown-Lakeland/Panas-Carmel-Mahopac | |||
| 1500m Race Walk | 4x800m | ||
| Crosby | Tillman | Jackie | Kruger |
| Kristy | Licursi | Bene | Abbate |
| Olivia | Myers | Sarah | Corning |
| Maria | Gorecki | Maggie | Hashmall |
| Caroline | Lancia | Crosby | Tillman |
| Julia | Malek | ||
| 4x200m | |||
| 3000m | Katy | Kleinberg | |
| Sarah | Corning | Emily | Polvere |
| Jackie | Kruger | Jocelyn | Almodovar |
| Christine | Nolan | Cc | Elmore |
| Katie | Ross | (Tara) | (Bergstrom) |
| (Nicole) | (Veltri) | ||
| 1000m | |||
| Maggie | Hashmall | 4x400m | |
| Bene | Abbate | Juliette | Cooper |
| Sarah | Barr | Alexa | Baiano |
| Ali | Dinardo | Jackie | Kruger |
| Andie | Simon | Eve | Marenghi |
| (Maggie) | (Hashmall) | ||
| 600m | |||
| Eve | Marenghi | 55m Dash (after hurdles) | |
| Juliette | Cooper | Kim | Walsh |
| Julia | Malek | Cc | Elmore |
| Maya | Balkaran | ||
| 1500m | Tara | Bergstron | |
| Maggie | Hashmall | Alex | Capalbi |
| Sarah | Corning | Katy | Kleinberg |
| (Crosby) | Tillman | Monique | Marra |
| Kristy | Licursi | Danielle | Muir |
| Maria | Gorecki | Elena | Semenza |
| Caroline | Lancia | Kelly | Walsh |
| 300m | 55m Hurdles (after boys, before dash) | ||
| Kim | Walsh | Jocelyn | Almodovar |
| Eve | Marenghi | Alexa | Baiano |
| Maya | Balkaran | Jessica | Liberatore |
| Tara | Bergstron | Emily | Polvere |
| Ali | Dinardo | ||
| Kayla | Jones | High Jump (after dash and HH) | |
| Danielle | Muir | Jessica | Liberatore |
| Samantha | Persic | Danielle | Muir |
| Alyssa | Piranio | Emily | Polvere |
| Lorrayne | Ramirez | Lorrayne | Ramirez |
| Katie | Ross | Casey | Spor |
| Elena | Semenza | Nicole | Veltri |
| Casey | Spor | ||
| Nicole | Veltri | Long Jump (Girls first) | |
| Alexa | Baiano | ||
| 4x800m | Alex | Capalbi | |
| Jackie | Kruger | Cc | Elmore |
| Bene | Abbate | Katy | Kleinberg |
| Sarah | Corning | Jessica | Liberatore |
| Maggie | Hashmall | Monique | Marra |
| Crosby | Tillman | Kelly | Walsh |
| 4x200m | |||
| Katy | Kleinberg | Triple Jump (after boys) | |
| Emily | Polvere | Kim | Walsh |
| Jocelyn | Almodovar | Maya | Balkaran |
| Cc | Elmore | Sarah | Barr |
| (Tara) | (Bergstrom) | Alex | Capalbi |
| (Nicole) | (Veltri) | Monique | Marra |
| Emily | Polvere | ||
| 4x400m | Elena | Semenza | |
| Juliette | Cooper | Casey | Spor |
| Alexa | Baiano | Kelly | Walsh |
| Jackie | Kruger | ||
| Eve | Marenghi | Shot Put (after boys) | |
| (Maggie) | (Hashmall) | Amy | Brady |
| Alyssa | Huber | ||
| 55m Dash (after hurdles) | Justine | Huber | |
| Kim | Walsh | Hayley | O'Connell |
| Cc | Elmore | Anna | Wortner |
| Maya | Balkaran | ||
| Tara | Bergstron | Pole Vault (girls first) | |
| Alex | Capalbi | Kayla | Jones |
| Katy | Kleinberg | Samantha | Persic |
| Monique | Marra | Alyssa | Piranio |
| Danielle | Muir | ||
| Elena | Semenza | ||
| Kelly | Walsh | ||
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