WEEKLY WORKOUT SCHEDULE:

We will be meeting at the track at 2:45 PM.  In case of rain, we will meet at

Primrose School Gym.

MONDAY,  5/20:           Regular 2:45 PM practice

              Meet at the track at 2:45 PM.  The entire team will jog 1 mile together

                                  Stretch (Distance Runners use ropes), Myrtle, Planks, Leg Swings

              TEAM MEETING ABOUT SECTIONALS AND THE REMAINIG MEETS FOR

              FOR THE SEASON.

DISTANCE RUNNERS:    Warmup 10-20 minutes,  4 x 55 meter strides for warmup

                                        3-4 Sets of 600-400-200 at interval pace – 2-2 ½ minutes between each

                                            (3-4 minutes or jog 1 lap between sets)

                                            Warmdown 10-20 minutes

                                             WEIGHT ROOM OPTIONAL

                                          

SPRINTERS:   Warmup 1 mile,   4-6 x 100 meter accelerations

                          LONG:     2-3 sets of 600-400-200 at interval pace - 2-2 ½ minutes between each

                                            (3-4 minutes or jog 1 lap between sets)

                          SHORT:   3 sets of 200-150-100 (85% with 3 minutes rest, 4 between sets)

                          Warmdown 1 mile

                           WEIGHT ROOM FOR ALL SPRINTERS GROUPS – include leg press,

                           Leg extensions, leg curls , and dumbbell squats

HURDLERS:     110s:    2 x 110 hurdles over low hurdles, then 2 X 2, 2 X 5

                           400s:   1 set of long sprinters workout, then 3 x 200 over hurdles

                IF YOUR ARE DOING BOTH HURDLES – YOU WILL ONLY DO HURDLES

                AND FINISH WITH 3 x 200

VAULTERS:    10 x plant drills, 10 x rock backs, Take steps

                          3-5 x swing drills,  3-5 VAULLTS GETTING LEGS UP OVER A BUNGEE

                          SET AT 1-2 FEET HIGHER THAN PR,  3-5 x full vaults

HIGH JUMP:    10 x net jumps or goal post jumps, 1 step net jumps after repeats

                         

THROWERS:    jog 2 laps on track,  4  x 4 plyos

                           5 X 40 meter sprints

                           5 x dry powers and 5 x dry full throws for shot put , discus, hammer and javelin

                           AT TRACK IN GROUPS OF 5-8 IN STATIONS

-          One group will do 5 powers and 5 full throws for discus

-          2^nd group will do javelin drills into hill

3 arc drills, 3 stabs, 3 x 1 step, 3 x 3 steps, some will do full approach

-          3^rd group will do 3-5 hammer powers, 3-5 x full hammer throws

-          4^th group will do 3 x elevated shot powers,  3-5 x shot powers, 3-5 x shot put throws 

WORK ON GETTING HIP THROUGH IN POWER POSTION AND STEPS

TUESDAY, 5/21 :             Regular 2:45 PM practice

              Meet at the track at 2:45 PM.  The entire team will jog 1 mile together

                                  Stretch, Back, Big 8, Leg Swings

DISTANCE RUNS, STARTS, HANDOFFS, FIELD EVENTS -  WEIGHT ROOM FOR ALL GROUPS

SOME STRIDES OR HILLS FOR ALL GROUPS

WEDNESDAY, 5/22  :               Regular 2:45 PM practice

                   Meet at the track at 2:45 PM.  The entire team will jog 1 mile together

                                  Stretch, Pedestal, Myrtle Leg Swings

LIGHT REPEATS/STRIDES FOR ALL GROUPS:   6 x 200’s

Distance will do 20 minutes warmup, 6 x 200s and 10 minute warmdown

Sprinters will do 1 mile warmup 4 x 200, 2 x 100 strides and 15 minutes warmdown

Some handoffs and starts over hurdles

THURSDAY,  5/23:    2:45 PM at the High School Track Depending on the weather

                                    Jog  mile, Stretch,  Big 8, Back, Leg Swings

EASY DISTANCE/SHAKEOUT RUNS, STARTS, HANDOFFS, LIGHT FIELD EVENTS – STEPS, FORM WORK – DAY BEFORE THE MEET ROUTINE

FRIDAY,  5/24:       SECTION ONE CLASS A MEET

                          At Clarkstown South High School

           *** 10:45 AM BUS ***  /  1:00 PM MEET START 

     ALL TEAM MEMBERS WHO QUALIFY FOR THE MEET WILL BE EXCUSED

     FROM SCHOOL AT 10:30 AM.     ROSTER BY TUESDAY

(There is no separate Class AA and A scoring this Spring, as in the winter. We are in the larger Class A this season for the Sectional Meet. Hopefully next year there will be a Class AA and a separate Class A meet.)

SECTION ONE CLASS A CHAMPIONSHIP MEET STANDARDS: 

An athlete must have these standards in order to compete in this Sectional Meet.

There will be no practice on Friday for those NOT competing in the Meet.

EVERYONE WILL BE COMPETING IN THE LAST CHANCE MEET ON JUNE 4 AT SOMERS

EVENT                    BOYS                                       GIRLS

100                                          12.0                                         14.0

110/100 hurd.                          18.0                                         19.0

200                                          24.5                                         29.0

400                                          55.0                                         66.0

400 Hurdles                             65.0                                         76.0

800                                          2:10                                         2:35

16/1500                   4:50                                         5:25

32/3000                   10:40                                       11:35

Steeple                                     11:00/7:30                               8:40

High Jump                               5'3                                           4'3             VARSITY STARTING HTS.  5'3     4'3

Long Jump                               18’6”                                       14'6”       

Triple Jump                             38'0”                                        29'0”

Shot Put                   38’0”                                       26'          

Discus                                     100'                                         70' 

Pole Vault                                9'0”                                       7’0”        VARSITY STARTING HTS.  9’, 7’   

Pentathalon                    2000 Points                     1800 Points

NO HAMMER AND JAVELIN AT THIS MEET. They will be held next Wednesday at the Sectional Hammer-Javelin-Racewalk Meet at Hendrick Hudson.

SATURDAY, 5/25:       NO PRACTICE  - Day off or easy 30 minute shake out run

SUNDAY,  5/26:     On your own: 30-60 Minutes easy run

                             6 x 100 meter strides/accelerations

                              Throwers, stretch, core, dry drills             

MONDAY,  5/27:           EASTERN STATES MEET AT IONA PREP

                 Some field events will attend the meet:

                 Javelin, hammer, triple jump, and pole vault

                 ROSTER BY WEDNESDAY

                 *** 7:45 AM VAN ***  /   9:30 AM MEET START

HAPPY MEMORIAL DAY!!

NO PRACTICE FOR THOSE NOT COMPETING IN THE MEET

On your own:      30-40 Minutes easy run

                              6 x 100 meter strides/accelerations

                              Throwers, stretch, core, dry drills             

TUESDAY, 5/28 :             WARWICK FAST TIMES RELAYS

                                 At Warwick Valley High School

                         *** 3:15 PM BUS ***  /   6:15 PM – 9:30 PM

4 x 800, 4x 100, and 4 x 400 meter relays. 2 relays per school

1-2 in each field event: Shot Put, Pole Vault and High Jump

This is a late night meet but this is also an important and legendary meet as most schools run their fastest times of the season each year at this meet.

ROSTER BY FRIDAY, MAY 24

PRACTICE FOR OTHER TEAM MEMBERS TO BE ANNOUNCED

WEDNESDAY, 5/29  :     SECTIONAL JAVELIN, HAMMER AND

                   RACEWALK MEET at Hendrick Hudson High School

                   Unlimited entries

                   *** 2:30 PM BUS ***  /   4:00 PM MEET START

                      ROSTER BY SUNDAY, MAY 26

                      REGULAR 2:45 PM PRACTICE FOR ALL OTHER TEAM

                      MEMBERS

THURSDAY, 5/30:       REGULAR 2:45 PM PRACTICE

FRIDAY, 5/31:           REGULAR 2:45 PM PRACTICE

SATURDAY, 6/1:          On your own: 30-60 Minutes easy run

                                6 x 100 meter strides/accelerations

                                Throwers, stretch, core, dry drills     

SUNDAY, 6/2:             On your own: 30-45 Minutes easy run

                                6 x 100 meter strides/accelerations

                                Throwers, stretch, core, dry drills     

MONDAY, 6/3:            REGULAR 2:45 PM PRACTICE

TUESDAY, 6/4:             SOMERS LAST CHANCE MEET

                       FROSH/SOPH AND VARSITY EVENTS

                       Everyone will compete in this meet

                       Entire team will meet on the track at 2:45 PM to help

                       set up to warmup.  4:15 PM MEET START

WEDNESDAY, 6/5:                END OF SEASON TEAM DINNER

                                    6:30 PM AT SOMERS HIGH SCHOOL

                                    Please let Julie Gorecki know you are coming.

                                    The information is attached to this e-mail.

        

LYNN ADAMS MEMORIAL 5K ROAD RACE AND ONE MILE FAMILY WALK/RUN  (race entry attached. you can also enter at  active.com )

The fifth annual Lynn Adams Memorial 5K (3.1 miles) Road Race and 1 Mile Walk will take place on Saturday, June 29.  Lynn Adams died of cancer several years ago. She was a tireless volunteer for many school and town programs, including our Summer Youth Track Program. The race raises money for scholarships for Somers students in Lynn’s name and also has a goal of raising money for cancer research. The event runs in conjunction with the Town of Somers Independence Day Celebration. This year the Town Celebration is later in the day.

The Somers Cross Country and Track and Field teams have provided 30 or so volunteers each year for the race. We provide volunteers to read times out at each mile mark and we have high school volunteers on the course to direct runners and walkers in the right direction.

Registration starts at 8:00 AM. The 5K Run starts at 9:00am and the One-mile family fun walk starts at 9:30 AM.  This year both events begin and finish at Primrose. In past years the races finished at Reis Park.

       

We need:  1.  Parents to drive timers and course directors to their positions.

2.  A lead vehicle (and driver) to lead the race.

3.   High students to stand out on the course directing runners and walkers in

      right direction.

4.   Adults to be timers on the course. We will drive you to your spot.

This year we are also running the finish line with Tim Fulton doing the scoring, as last year.

We have had approximately 30-40 volunteers each year and we are hoping for the same this year. Please e-mail me and let me know if you can help.

We will meet at 8:00 AM that morning and will have a meeting at 8:15 AM to explain further what to do. 

Thank you in advance for helping!! Our program has been very active in town and community events (the Summer Youth Track Program, The Relay for Life) and we feel that this is very important!

We also want people to race in the event.  Please race or volunteer to help.  We would like to have 25 or more runners/walkers (including parents)  and at least 30 volunteers for the race. 

Hi All,

Good results at the Westchester County Varsity and JV Meets.  With a younger team, we knew we may not place very high this year. Adding to the difficulty is moving up to Class A (by 12 students). We would have been very competitive in the Class B County scoring.We are very pleased with our results and we are very proud of the team!!. We had many personal bests in both meets. 
RESULTS WILL BE E-MAILED AND POSTED BYTUESDAY
HIGHLIGHTS in the Varsity Meet:
Alex Mattos - 5th place overall (Medal) in the pentathalon with a personal best
                      score of  2803 points. 3 personal bests in the event!!
Josh Prywes - 6th place overall (Medal) in the javelin throw with a distance of
                       131'9"
Brett Rozell -  5th Place overall (Medal) in the hammer throw with a distance of
                       112'4".
                       (Brett had fouls of over 126 feet. Big throws are on the way!!)
4 x 800 Meter Relay - 6th Place overall (Medals) - time of 8:44.7
                       Matt Maliniak (2:12.8), Joe Larocca (2:11.7),
                       Jesse Rinaldi (2:12.1), Justin Zorn (2:08.2)
PERSONAL BESTS:  
                        Mike Polvere - 3200 meter run - 10:06.4 - 7th place overall
                        Brett Rozell - shot put - 40'11"

WE ARE VERY PROUD OF THE TEAM. WE HAVE BEEN DISCUSSING THIS ALL YEAR - WE ARE WORKING FOR AND ARE EXPECTING A BIG YEAR NEXT YEAR, AS WE ARE BRINGING BACK A VERY GOOD TEAM!!

PLEASE NOTE IN THE ATTACHMENT:

The meet schedule for the rest of the season

The Lynn Adams Memorial Race information.
REGISTER AT ACTIVE.COM  - Flyer to be e-mailed soon.

END OF SEASON TEAM DINNER DATE (INFO ATTACHED)

From Julie Gorecki

SENIOR AWARDS DINNER PICTURES

The Somers Athletic Booster club (not Somers Track Booster Club) is asking all seniors to summit  a picture of themselves doing what they do best in each season or

different events they have done in senior year.  ( one picture of diff. events)They will have a slide show at the senior awards dinner. This is for seniors only.

If you can send the pictures to Chris.gross.work@gmail.com ASAP they will appreciate it very much.

Let's participate in this so your kids don't feel left out.  Please pass alone this information to any senior or parents that you know of. Thanks, Julie Gorecki

HI ALL

We would like to thank the Mattos Family for organzing and supervising our scholarship carwash!!  We would also like to thank all of our team members who helped at the car wash!!!

The Carwash was very successful and raised over $1000 for our Andy LaGreca and Chuck Gilberti Scholarships!!!!!

HI ALL,

   JV COUNTY MEET IS TODAY FRIDAY 5/17

AT HENDRICK HUDSON HIGH SCHOOL

*2:30PM BUS- MEET WILL START AT 4:30PM

VARSITY COUNTY MEET IS SATURDAY 5/18

AT BYRAM HILLS HIGH SCHOOL 

*7:15AM BUS!!!!!- MEET START 9AM!

NO PRACTICE TODAY FRIDAY 5/17!!

Hi All!
  Here are the Results from the First Ever Somers Fest and from the Loucks Games

    The Somers Track and Field teams hosted the first ever Somers Fest Track and Field Invitational as a part of the Somers Schools Somers Fest all sports festival.  All spring sports had home games on Friday or Saturday. All Somers seniors from each were also recognized before the start of each contest.

It was a good day for both the boys and girls teams as both teams won the six team meet.  Most of the teams at the meet also had other team members competing in the larger Loucks Games in White Plains,
The Somers Boys team won with 159 points. Harrison placed second with 108 points. Lakeland/Panas was third with 106 points, with Mahopac and Stepinac placing fourth and fifth with 69 and 51 points respectively. JFK Catholic was sixth with 46 points. 

The meet was a limited format with each team having one competitor in each event and one relay team per relay event. This format rewards team depth, which helped the Tuskers. Some distance events allowed 2 runners peer team with the second runner not being counted in the scoring. The Tuskers won nine events on the day.
Rudy Lepe won the 200 meter dash with a fast time of 23.9. Mike Polvere won the 1600 meter run, leading from start to finish in a time of 4:52.2. Matt Maliniak won the 3200 meter run, pulling away in the second mile of the race with a strong move to finish with a time of 10:44.0. Mike Martello posted a big personal best in the pole vault with a height  of 10'0" to won the event. Noah Brenner matched his personal best in the discus throw to win the event with a toss of 112' 3". Josh Prywes won the javelin throw with a heave of 125' 4". Brett Rozell won the hammer throw with an effort of 107' 4". Somers won three of the four throwing events.

The relays also performed well for Somers with the Tuskers taking two of the three relays. Stephen Herbert (2:15.1), Jesse Rinaldi (2:13.3), Liam Heine (2:15.5), and Mike Maloney (2:19.1) won the 4 x 800 meter relay convincingly with a time of 9:03.4. In the 4 x 400 meter relay, the team of Dan Harwood (58.0), Joe Larocca (57.8), Mike Polvere (54.2), Rudy Lepe (54,2).combined to win with a solid time of 3:44.5. Harwood and Larocca kept the team close while Polvere and Lepe provided a big finish to win the event.

Several team members also scored well with second place finishes. Matt Michaud placed second in the 110 meter hurdles with a clocking of 19.1. Senior Joe Larocca finished well to place second in the 800 meter run with a good time of 2:10.6. Jack Fozard showed the team's depth with a second place in the 1600 meter run in a person best time of 5:00.1. James Marinier leaped to a distance of 36.3 in the triple jump to place second, making a return to the event to help the team after being injured. 

Mike Marra also medaled in the shot put by placing third with a throw of 39'5". Ryan Korn earned a medal for third in the high jump with a clearance of 5'0". Spencer earned his bronze medal with a third place finish in the 400 meter hurdles in a time of 67.0. Alex Graap placed fourth in the 400 meter dash with a solid time of 55.0.
The 4 x 100 meter relay team of Lee Grieco, Spencer Davis, Matt Michaud, and Casey Lux placed fourth, narrowly missing medals with a clocking of 49.3.

It was a great meet for all involved and was good showing for Somers.

LOUCKS GAMES
Alex Mattos competed in the Loucks Games in White Plains where hundereds of then top teams in the North East converge for one of the top meets in the Northeast all season.

Mattos competed in the pentathalon in which an athlete competes in 5 events and has his scores totaled to figure placing. Mattos placed tenth opverall in a very strong field with a personal best point total of 2630 points.  Mattos posted a personal best tome in the 110 meter hurdles of 16.61 and after a clerance of 5'6 in the high jump was in fifth place and in the medals after two events. Alex toosed the shot 31' 6", leaped 17' 6" in the long jump and clocked a time of 5:07 in the 1500 meter run to secure his spot in the top ten.  it was a solid effort for Mattos who may compete in the event at the County Meet this weekend. 

Hi All
 

We had a good weekend of competition.
Alex Mattos placed 10th in the pentathalon at the Loucks Games with 1 personal best total of 2630 points. Alex set a personal best of 16.61 in the 110 meter hurdles.

At the first ever Somers Fest Meet, we won the team title, winning 9 events.
Winninng events were: 
Rudy Lepe - 200, Mike Polvere - 1600, Matt Maliniak - 3200, Mike Martello - pole vault, Josh Prywes - javelin throw, Brett Rozell - hammer throw, Noah Brenner - discus throw, 4 x 800 meter relay: Stephen Herbert, Jesse Rinaldi, Liam Heine, Mike Maloney   

4 x 400 meter relay:  Dan Harwood, Joe Larocca, Mike Polvere, Rudy Lepe,

PLEASE NOTE IN THE WEEKLY SCHEDULE:
Team meeting, pizza party, and dodgeball on Thursday.  

County Meet is separated into 2 meets - JV and Varsity. Anyone not meeting the varsity standards will compete in the JV Meet on Thursday at Hendrick Hudson High School. ROSTERS BY WEDNESDAY. 

The Varsity Meet will be on Saturday at Byram Hills High School. VARSITY ROSTERS WILL ALSO BE OUT BYWEDNESDAY.

                               WEEKLY WORKOUT SCHEDULE

We will be meeting at the track at 2:45 PM.  In case of rain, we will meet at

Primrose School Gym.

MONDAY,  5/13:           Regular 2:45 PM practice

              Meet at the track at 2:45 PM.  The entire team will jog 1 mile together

                                     Stretch, Myrtle, Planks, Leg Swings

      

REPEATS FOR SPRINTERS AND DISTANCE RUNNERS

Distance:          Warmup 10-20 minutes,

                        Mid-distance:   2 x 1000 meters threshold pace, 2-3 x 600 meters at interval pace,

                                                 2-3 x 300 meters at interval/rep pace with full recovery 

                        Long Distance: 3-4 x 1000 meters at threshold pace, 2-3 x 400 at interval pace,

                                                 2-3 x 200 meters at interval/rep pace

                        Steeplers:  2-3 x 1000 meter threshold, 2-3 x 400 meter over steeple barriers

                                          (outside lanes),  3-4 x 200’s interval to rep pace – full recovery

                        Warmdown 10-20 minutes

                                  

Sprinters:  Long:  4-5 sets of Hollow 400s (sets of 200’s with only 30-45 sec rest)

                              4 x 55 meter stride/sprints after

                 Short:  2-3 sets of hollow 400’s, 2-3 sets of 3 x 150’s (controlled, medium, fast)

                 (some groups with injuries – will do easy, stride, threshold 300’s)

                 Warmdown 1 mile

400 hurdlers:    2 x 400’s with the last 200 over  5 hurdles

                         (will do half of sprint workout)

110 hurdlers:  2 x 55 over 2’ green hurdles, 3 starts over 1 hurdle,

                        2 x 2 hurdles, 2 x 5 hurdles, 1 x 8 hurdles

SOME GROUPS MAY DO LONG JUMPS OR HIGH JUMPS FORM PLYO BOX

Throwers:  6 x hills, Plyos:  4 x 30 meters each

                                 backward sprints, 1 leg hops, kereoke, high knees,

                   Agility:  10 x wall pushoffs, 2 x 10 heel snaps, 10 x line drills

                   Dry glides/spins – MAY STAY AT THE HIGH SCHOOL

                   Discus:  5 x powers, 5 x spins or south Africans

                   Hammer:   3 x releases, 5-10 x spins, practice spins without hammer

                                     (use stick for spins)

                    Javelin:   3 arc drills, 3 target throws into hill

                                    2 x 1 steps, 3-5 x full approach                                              

      

TUESDAY, 5/14:       Regular 2:45 PM practice

              Meet at the track at 2:45 PM.  The entire team will jog 1 mile together

                                  Stretch, Back, Planks, Leg Swings

Distance runs, hills and strides, starts, handoffs, FIELD EVENTS and approach work, hurdlers,

Throwers – shot put today

Weight Room for some groups.

  

WEDNESDAY,  5/15:    Regular 2:45 PM practice

              Meet at the track at 2:45 PM.  The entire team will jog 1 mile together

                                  Stretch, Back, Planks, Big 8

REPEATS FOR ALL SPRINT AND DISTANCE GROUPS

Shorter and faster repeats

Hurdle work today / Steeple work today

HARD THROW DAY FOR THROWERS

WEIGHT ROOM FOR ALL GROUPS

THURSDAY,  5/16:    2:45 PM at the High School Track

                                    Jog  mile, Stretch,  Big 8, Planks, Leg Swings

Distance runs, starts, handoffs, hurdle work, FIELD EVENTS, strides, Weight Room for some groups.

Day before the meet routine for team members competing in the JV County Meet on Friday.

TEAM MEETING, PIZZA PARTY, DODGEBALL

For Boys Team Only

Team meeting and pizza party for County Meet at Primrose School at 4:20PM.  Dodgeball after .  ALL TEAM MEMBERS PLEASE BRING $4 CASH BY WEDNESDAY. YOU CAN BRING IT THAT DAY, BUT WEDNESDAY IS EASIER.

We will need a few parents to help at 4:20 if possible. We will also need plates, napkins, cups and Gatorade/water. Please let me know if you can bring or drop off these items.

FRIDAY,  5/17:           JV COUNTY MEET

                  At Hendrick Hudson High School

    *** 2:30PM BUS *** /  4:15 PM MEET START   

All those not meeting the Varsity Standard for the Varsity County Meet will compete in the JV County Meet.  Varsity standards are listed below.

ROSTER BY WEDNESDAY

Regular 2:45 PM practice for all Varsity Team Members

           Meet at the track at 2:45 PM.  The entire team will jog 1 mile together

                                  Stretch, Back, Planks, Leg Swings

 Distance runs, strides, starts and handoffs, light field events and approach work – mostly day before the meet routine.

SATURDAY, 5/18:    WESTCHESTER COUNTY CHAMPIONSHIPS

                           At Byram Hills High School           

                          *** 7:45 AM BUS ***  /  9:00 AM START

Must meet varsity event standard to compete in Varsity County Champs.

ROSTER BY WEDNESDAY

VARSITY STANDARDS:  Anyone not meeting the standards will compete in the JV Meet on Friday.

               

EVENT                        BOYS                           GIRLS

100                              12.0                             13.5

110/100 hurd.              17.5                             18.5

200                              25.4                             28.0

400                              54.5                             66.0

400 Hurdles                 65.0                             75.0

800                              2:10                             2:35

16/1500                       4:50                             5:30

32/3000                       11:00                           12:00

Steeple                         11:30/7:15                   8:40

High Jump                   5'3                               4'3       VARSITY STARTING HTS.  5'3     4'3

Long Jump                   17'                               13'6”   

Triple Jump                 37'                               28'

Shot Put                       37'                               27'      

Discus                          100'                             70' 

Pole Vault                    9'                                   7’          VARSITY STARTING HTS.  9’, 7’   

Javelin                         100’                             70’

Hammer                       95’                               65’

1500m Walk                X                                 9:45

SUNDAY,  5/19:     On your own: 30-60 minutes easy run

                              Throwers, stretch, core, dry drills