SomersTrackandField.com

6:45 AM BUS IS CANCELED TOMORROW DUE TO WEATHER FORECAST - 12/27 FOR THE PEARL RIVER HOLIDAY FESTIVAL.  We are not going to the Freshman/Sophomore portion of the meet. Some Freshman/Sophomores will now go to the Varsity part of the meet on the 10:15 AM bus.  We may also get there in time for the Freshman/Sophomore Relays

THE 10:15 AM BUS IS STILL ON AS OF NOW. CHECK YOUR EMAIL AND THE WEBSITE IN THE MORNING.

THE ROSTER WILL BE E-MAILED BY 7 PM TONIGHT.

VACATION WEEK SCHEDULE WITH SPECIFIC WORKOUTS FOR THOSE WHO ARE AWAY:

you can do workouts on a treadmill or exercise bike if you have them.

WEDNESDAY, 12/26:       NO PRACTICE - RUN ON YOUR OWN 30-60 MINUTES
                                   THROWERS:  do light pushups, situps and core and dry drills,
                                                          5 x dry powers, 10 x dry powers and spins

THURSDAY, 12/27:           PEARL RIVER HOLIDAY FESTIVAL
                              at RCC
        6:45AM BUS NOW CANCELED DUE TO FORECASTED
        SNOW.  Some freshman and sophomores will now go on the
        later bus.
                                    Varsity  -  10:15 AM BUS - 12:30 PM Start
                                    ROSTER TONIGHT
   
IF YOU ARE AWAY:    DISTANCE RUNNERS -  warmup 10 minutes, 
                                      8-12 x 400's or  8-12 x 90 second pickups in a fartlek with 2-3 minutes jog .
                                      Warmdown 10 minutes

                                     SPRINTERS -  warmup 10 minutes, 
                                      8-12 x 200's or  8-12 x 30-40 second pickups in a fartlek with 2-3 minutes jog .
                                      Warmdown 10 minutes

                    THROWERS:  Weights if you have them
                                                             Jog 1/2-1mile,  8-10 x 40 meter sprints,
                                                             plyos and core/pushups and situps           
     
                     

FRIDAY, 12/28:             NORTH SHORE INVITATIONAL
                          AT THE ARMORY  - 9 AM START
                          7 AM BUS - MOST VARSITY                          Roster by Wednesday night.
              FOR THOSE AWAY OR NOT AT THE MEET:
                                           30-50 minutes run and 4-6 x 200's
                                                    (or 30-45 seconds pickups with 2-3 minutes jog rest)
                                     THROWERS:  Weights if you have them
                                                                Jog 1/2-1mile,  8-10 x 40 meter sprints,
                                                                plyos and core/pushups and situps
SATURDAY, 12:29:               PRACTICE AT THE HIGH SCHOOL
                                AT 9:30 AM
                                Meet at the Weight Room if raining.

           IF YOU ARE AWAY:     30-60 minutes run,  6-10 x 100 meter strides
                                                     Big 8 and Planks routine

                                          THROWERS:   Weights if you have them
                                                                Jog 1/2-1mile,  8-10 x 40 meter sprints,
                                                                plyos and core/pushups and situps
SUNDAY, 12/30:                 CHSAA MEET AT THE ARMORY
                              TIME TBA - Roster by Friday, 12/28
                          MOST TO ALL VARSITY WILL COMPETE
IF AWAY OR NOT AT THE MEET:  
                                      DISTANCE RUNNERS -  warmup 10 minutes, 
                                      3 x 800's or 3:00 minute pickups, 3-4 x 400's or 90 second pickups,
                                      3-4 x 200's or 30-45 second pickups  (2-3 minute jog rest in between each)
                                      Warmdown 10 minutes

                                     SPRINTERS -  warmup 10 minutes, 
                                     55-100-150-200, 300-200-150-100-55 meters
                                     (or 10 seconds, 20 seconds, 30 seconds, 45 seconds, 60 seconds, 45 seconds,
                                           30 seconds, 20 seconds, 10 seconds Sprints - with a 2-3 minute rest or jog in
                                           between) 
                                      Warmdown 10 minutes

                    THROWERS:  Weights if you have them
                                                             Jog 1/2-1mile,  8-10 x 40 meter sprints,
                                                             plyos and core/pushups and situps           
     
MONDAY,  12/31:             NO PRACTICE - RUN ON YOUR OWN 30-60 MINUTES
                                        THROWERS:  hip turns, heel snaps, dry powers, spins / glides
                                                                         Jog 5-10 minutes and plyos, 4 x 40 meters, 4 x 80 meters
TUESDAY, 1/1:                  HAPPY NEW YEAR!!
                                            NO PRACTICE - RUN ON YOUR OWN 30-60 MINUTES
                                        THROWERS:  pushups, situps, planks and core.
                                                               Weights if you have them.
WEDNESDAY, 1/2:        BACK TO SCHOOL - REGULAR 2:45 PM PRACTICE