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
-
2nd 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
-
3rd group will do 3-5 hammer
powers, 3-5 x full hammer throws
-
4th 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.
