XC Summer Training Info

Captains Practice - June 19th-July 4th

Captains: Scott Friedman, Dave Sammel, Sarah Corning

contact them for practice times.  This week practice has been scheduled for 3:30 for the boys at Primrose

General Strength Training 

Part 1 - June 19th-July 3rd

Part 2 - July 4th-July 17th

Part 3 - July 18th-July 31st

Part 4 - August 1st - August 14th

Summer Training Schedule - July 5th - August 13th

Mondays - 7:30pm at Somers HS (after track camp)

Tuesdays OYO – on your own – talk to captains

Wednesdays - 5:30pm at Muscoot Park (meet on Wood Street)

Thursdays - 7:30pm at Somers HS (after track camp)

Fridays - 5:30pm at LPLC

Saturdays - 10:00am at Rockefeller State Park (meet at SHS at 9:15am)

Sundays - 5:00pm at Reservoir Road

• Official Double sessions start Monday, August 22^nd, 8:00am at Primrose.

• Varsity boys should be running double sessions OYO 3-4 days a week starting in July.

• SHS = Somers High School (meet on track)

• LPLC =  Little People Learning Center, on Lincoln Ave across from Lincoln Hall.

• Wood Street is off RT. 35 by Lasdon Park – we meet down the hill by the River.

• Rockefeller State Park is in Pleasantville – meet in Somers HS Parking Lot or in the main parking lot at “Rockies”

• Reservoir Road is just off RT.22 just South if RT. 35.

LINKS TO DIRECTIONS AND MORE TRAINING VIDEOS HERE

Distance Workout - 2/19

6 x 2 minute fartlek (2 min recover), then 800m (boys 2:20, girls 2:50-2:55), 4 min recovery, 3x200m snappy (800m race pace) - of course warm up and cool down - stretch!!! Sunday is an off day.

First White Loops ("Dubs") of season goes well

Even though the boys were told to stay smooth and run "2-3% less effort then usual" the boys varsity team ran very well on the historic workout here at Somers.  Their 3:52 average for the 1130m hilly woods loop was just 1 second off the 3rd best time ever even though they were missing 7th and 8th men Mike Persic and Kai Crannell. 

Not only does the varsity boys team looked poised for great things this year but the JV and freshmen teams also look very deep.  FULL WHITE LOOPS HISTORY HERE

Boys Group 1 finishes tough workout in dark

LINK TO FULL SIZE VIDEO

With the temperature soaring all week the boys varsity group 1 and 2 met at 7pm on the track to complete their evening workout, instead of 5pm with everyone else.  The task at hand: 25x400m

Group 1 consisted of Charles Conway, Scott Friedman, Isaac Shelby, David Sammel, Kai Crannel, and Ryan Matsumoto.  Their goal was 5 x (5x400m).  Break was 45 seconds between each 400 and 3 minutes between sets.  The pace was declining, so they started at 85 and went 80-75-70-65.

The group stayed very close together throughout the workout, hitting their splits with Isaac Shelby setting a great pace.  The last set saw Charles Conway continue to look better than ever and all of the boys finished in the 64-70 range.  Watching Dave Sammel charge down the backstretch to close in the 67 second area signified just how far this group has come in a year.

Group 2 had Brendan McDonnell, Mike Persic, Alex Fusco, and Mike Maloney.  They did 4x (5x400) at 90-85-80-75.

Overall it was one of the best workouts the team has every done and should give us confidence as we move forward and get ready to start our season.

WORKOUT SCHEDULE - VARSITY BOYS AND GIRLS

Here is the link for varsity boys and girls this week.  Athletes should all be at practice but if you aren't then you should do these workouts.  Workouts

All JV boys can do these workouts too but just less mileage.  All freshman boys and girls and JV girls should just run if they can't be at practice.  Email coach Fulton if you have any questions.

Boys XC - 5k Time Trial on Tuesday

RACE SCHEDULED FOR 6:30 - FIRST EVENT - SPREAD THE WORD

Meet at SHS at 5:30pm to warm up and stretch - bring your spikes - if your name is not on the list I will assign you a time at practice.

5K Goal 1600m 400m Charles Conway 17:15 - 5:31 82.5 Scott Friedman 17:15 - 5:31 82.5 Isaac Shelby 17:25 - 5:34 83.5 David Sammel 17:25 - 5:34 83.5 Justin Zorn 17:25 - 5:34 83.5 Mike Persic 18:00 - 5:45 86.25 Brendan McDonnell 18:30 - 5:55 88.75 Kai Crannell 18:30 - 5:55 88.75 Ryan Matsumoto 18:30 - 5:55 88.75 John Courtien 19:00 - 6:04 91 Larry Courtien 20:00 - 6:24 96 Mike Polvere 20:00 - 6:24 96 Alex Fusco 20:00 - 6:24 96 Elliot Kravits 20:00 - 6:24 96 Ben D'Urso 20:00 - 6:24 96

Boys Summer Workouts & Practice Venue

A few changes here and there - especially that last week before camp so pay attention and captains make sure everyone knows.

TEAM 5K ON TRACK:  Tuesday, July 27th - Meet at SHS @ 6pm with $5 entry fee OR come at 4pm and help at kids meet and enter for free.


This schedule is designed for the returning athletes - rookies should not do full schedule.

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Thursday	7/22	SHS@ 7:30pm
		Regular Run - 50-70 min.
		10x100m Hills behind HS
Friday	7/23	"Little Peoples" @ 5:30pm
		Regular Run - 50-70 min.
Saturday	7/24	Lakeside Park in Pawling
		meet @ SHS @ 9:15am
		Jog Course, then tempo Course, then jog course, then run wherever for 90-100min total.
Sunday	7/25	Resevoir Road
		Regular Run - 50-70 min.
Monday	7/26	SHS@ 7:30pm
		Regular Run - 50-70 min.
Tuesday	7/27	SHS@ 6pm
		5000m Tempo on Track.  Target Times to be posted
Wednesday	7/28	Wood Street @ 5:30pm
		Regular Run - 50-70 min.
Thursday	7/29	SHS@ 7:30pm
		70 min run with everu 6th minute hard
		10x100m Hills behind HS
Friday	7/30	"Little Peoples" @ 5:30pm
		Regular Run - 50-70 min.
Saturday	7/31	Rockefeller State Park
		meet @ SHS @ 9:15am
		70-100min run - run last 30 minutes hard
Sunday	8/01	Resevoir Road
		Regular Run - 50-70 min.
Monday	8/02	SHS@ 7:30pm
		Double Session:  Run 30 Min in AM
		PM: 45 minutes  - last 8min up tempo
		8x100mfast strides barefoot
Tuesday	8/03	SHS @ 6pm
		Warm up 15 minutes
		2 times XC course, 2nd one faster than the first.
		6x400m Interval with 30 sec. recovery (varsity boys think 80-82 sec 400)
		Jog 15 minutes barefoot
Wednesday	8/04	Wood Street @ 5:30pm
		Double Session:  Run 30 Min in AM
		PM: 30 minute jog followed by 4 x 5 min fartlek with 3 min recovery.  (5-3-5-3-5-3-5)
Thursday	8/05	SHS@ 7:30pm
		Regular Run - 50-70 min.
		strides
Friday	8/06	"Little Peoples" @ 5:30pm
		45 minutes steady run with last 8 minutes up tempo, 8x100m strides
Saturday	8/07	Rockefeller State Park
		meet @ SHS @ 9:15am
		70-100min run - run last 30 minutes hard
Sunday	8/08	OFF Day
		Everyone should find a pool/lake for some lap swimming or deep water running or get on a bike for 30-60 minutes
Monday	8/09	SHS @ 7:00pm
		Warm up 15 minutes
		4xMile with 3 min rest on track, inbterval pace. (Varsity guys think 5:25, slightly faster than 5K target time @ Bowdoin)
		Jog 15 min barefoot
Tuesday	8/10	SHS@ 6pm
		Regular Run - 50-70 min.
		10x100m Hills behind HS
Wednesday	8/11	SHS @ 6pm
		75 minute run
		last 20 minutes do lower woods loop on course (by JFK trail) to get hills in.
Thursday	8/12	SHS @ 6pm
		Jog 10 min
		30 minutes of 1 min on, 1 min off at upper Reis.
		Jog 10 min
		10x100m hills @ HS
Friday	8/13	SHS @ 6pm
		45-60 min run solid clip, almost tempo
		8x100m barefoot strides
Saturday	8/14	Lakeside Park in Pawling
		meet @ SHS @ 9:15am
		Jog Course, then tempo Course, then jog course, then run wherever for 90-100min total.
Sunday	8/15	Leave for GMRC - RUNNING CAMP
		We will have a team run TBA this day.

2010 Cross Country Summer Training Info

Detailed Summer Training Schedule - Includes where we are meeting, how far and how hard to run, and what do to pre and post run 

Boys Packet - Girls Packet - Boys detailed Training Chart 

Where we meet: SHS - LPLC - Wood St. - Rockies - Reservoir Road
OYO = On Your Own 

Pre and Post Run Work:

AIS = Active Isolate Stretching - Article with Videos

LM = Lunge Matrix - Video -  Download .PDF

LL = Lateral Lunges - Video 

Myrtl = Circuit - Video - Download .PDF

Cannonball = Circuit - VIDEO

Vern Leg Circuit  = VIDEO

Back = back Strength routine - VIDEO

Pedestal = Circuit - VIDEO - Download .PDF

BF = Barefoot Running only on grass - Article

Big 7 (Big 8, etc) = VIDEO

DOWNLOAD SOME OF THE VIDEOS TO YOUR IPOD/IPHONE/ITOUCH HERE 

, AND HERE

15 Boys finish "Badge of Honor Workout"

The boys varsity distance crew accomplished something today that no other squad has: 15 Tuskers finished the "Badge of Honor Workout". 40x200m.

The workout consists of 5 X (8x200m) with declining rest (90-75-60-45-30 seconds).

Robert Gorecki, Isaac Shelby, Brendan McDonnell, Alex Fusco, John Courtien, Charles Conway, Mike Persic, Scott Friedman, David Sammel, Mike Rosillo, Justin Zorn, Kai Crannell, Ryan Matsumoto, Frankie Licursi, Ben D'Urso.

The team has been doing this workout since 2004 and every single top distance has found a way to get through this workout. Quote of the day "I'm not even tired" - Charles Conway AFTER he finished. We are getting there boys!

Boys and Girls Varsity workouts 8/24-8/30

This is for any athlete who is not going to be at practice this week.  Please call coach Fulton with any questions.  WORKOUT DETAILS

Summer Workout Details

Detailed Summer Training Schedule - Includes where we are meeting, how far and how hard to run, and what do to pre and post run.  DOWNLOAD .PDF FILE

Where we meet: SHS - LPLC - Wood St. - Rockies - OYO = On Your Own

Pre and Post Run Work:

AIS = Active Isolate Stretching - Article with Videos

LM = Lunge Matrix - Video -  Download .PDF

LL = Lateral Lunges - Video 

Myrtl = Circuit - Video - Download .PDF

Cannonball = Circuit - VIDEO

Vern Leg Circuit  = VIDEO

Back = back Strength routine - VIDEO

Pedestal = Circuit - VIDEO - Download .PDF

BF = Barefoot Running only on grass - Article

Big 7 (Big 8, etc) = VIDEO

DOWNLOAD SOME OF THE VIDEOS TO YOUR IPOD/IPHONE/ITOUCH HERE 

, AND HERE

AIS: Active Isolated Stretching (Rope Stretching)

All athletes are expected to know and practice AIS. If you need to buy a rope for $5.00 see coach Arnie or Tim. Below are some of the AIS stretches that should be done EVERY DAY.
VIDEOS

• Wharton Performance Clinic: Abductor
  
• Wharton Performance Clinic: Quadriceps
  
• Wharton Performance Clinic: Back
  
• Wharton Performance Clinic: Calf
  
• Wharton Performance Clinic: Gluteal
  
• Wharton Performance Clinic: Piriformis (Pelvis)
  
• Wharton Performance: Hamstring
  
• Wharton’s: Track Mechanics

XC Leg Drills - NEW WARMUP

I had the pleasure of getting to know some new world class runners out here in Oregon and one small thing that we are starting to implement is this lunge routine.   Check it, download the video, and do it every single day before every run.  It's short but the athletes swear by it. LM - Lunge Matrix Video

This one is the full lunge warmup.  So we now do the rope stretching and then this warmup everyday. LL - Lateral Lunge Video