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
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.
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
