TEAM PICTURE DAY (1/31 - 2:15 p. in Field House) 

OUR TEAM PICTURE DAY IS SCHEDULED FOR THIS WEDNESDAY AT 2:15 P. IN THE FIELD HOUSE.  PLEASE WEAR YOUR UNIFORM FOR THE PICTURES - NO EXCEPTIONS!!  
PLEASE BE ADVISED THAT IF YOU AREN'T PARTICIPATING IN ANYMORE MEETS FOR THE SEASON - WE ARE ASKING YOU TO TURN IN YOUR UNIFORM AFTER THE PICTURES ARE TAKEN.  YOU DO NOT NEED TO CLEAN THEM - I WILL WASH THEM.  JUST MAKE SURE YOU HAVE A CHANGE OF CLOTHES EITHER FOR PRACTICE OR TO GO HOME IN.   

BIG QUESTIONS OF THE WEEK:  AM I JV OR V?

The two big questions that I've received from parents and athletes is:

1.  Am I a JV athlete or V athlete?  Remember the determination of how you receive a varsity letter is off the 3 standards from the Track Packet handed out at the beginning of the season.  The standards are:  1. Follow the Warrior Code of Conduct 2. Attend 5 meets 3. Accumulate 10 points throughout the season.  I've sent out individual emails to all athletes who have either gotten all three standards, who are close with recommendations in order to achieve it, or if you haven't with an explanation       If you aren't sure please email me.

2.  Am I required to be at practice moving forward?  Below is a list of athletes who will be competing in the DCL Championships or have qualified for state meets.  Remember that the athletes selected are the top two in each event or top four in each relay - we as coaches base our decisions sometimes, not just on top two, but those athletes who also have been dedicated the most to the team.  ALL other meets moving forward have qualifying standards to continue.  Therefore if you aren't selected for the DCL Championships or haven't met qualifying standards - you are not obligated to continue for indoor track.

However, we as Coaches do encourage ALL athletes to continue practicing until the end of the indoor track season - especially if you are planning on doing outdoor track in the Spring.

The One's Required To Attended Because of Being Selected or Qualified for States:

Girls
Kayla P. - DCL Championships
Leah F. - DCL Championships
Ella L. - Last Chance Meet, DCL Championships, & States
Shaelee C. - DCL Championships
Fiona M. - DCL Championships
Darcy F. - Last Chance Meet & DCL Championships
Crystal W. - DCL Championships
Lindsey B. - Last Chance Meet & DCL Championships
Lucy B. - DCL Championships
Jenna B. - DCL Championships
Christina M. - DCL Championships
Olivia D. - DCL Championships
Mia W. - DCL Championships
Lily T. - DCL Championships
Emily O. - DCL Championships
Laura C. - DCL Championships
Nia G. - Last Chance Meet & DCL Championships

Boys
Sid T. - Last Chance Meet, DCL Championships, & States
Ryan T. - Last Chance Meet, DCL Championships, & States
John S. - Last Chance Meet, DCL Championships, & States
Mason B. - Last Chance Meet & DCL Championships
Nate W. - DCL Championships
Logan - Last Chance Meet, DCL Championships, & States
Carlos P. - DCL Championships & States
Mikel R. - Last Chance Meet, DCL Championships, & States
Josh S. - DCL Championships
Sean M. - Last Chance Meet & DCL Championships
Zach C. - DCL Championships
Matt C. - Last Chance Meet, DCL Championships, & States
Alec C. - DCL Championships
Jack D. - DCL Championships
Kyle C. - DCL Championships
Jack K. - Last Chance Meet, DCL Championships, & States
Nate L. - Last Chance Meet & DCL Championships

Any questions please do not hesitate to come speak with me or any of the other coaches.

THE MONDAY MEME (1/29)

WEEK 10 PRACTICE SCHEDULE (1/29 - 2/4)
Note: Practice schedule will only show main workout.(Warm up / Core / Cool down / Stretching are all a part of it) 

MONDAY  (1/29) 

Distance / Mid-Distance- Weight Training Program 3 / 10 minute warm up - meet at the top of the hill by the baseball field - 15 minute surges (45 sec jog - 30 fast) around perimeter of cones - 5 minute jog

Jumpers- 2 x 200 - 2 x 150 w/ low hurdle start - 4 x 50 w/ low hurdle start / blocks sprint to 1st hurdle / LJ: 3 x your approach and 5 x flight phase / jog 4 laps 

Sprinters- 5 x 150 Full Speed - Full Recovery (focus on form after each rep w/ hand-offs) / Plyometric circuit

Throwers- 10 minute cardio /  Phase 2 Weight Training Program 1 / 4 x 40 m accelerations / Throws

TUESDAY (1/30) 

Distance / Mid-Distance- Two hard workouts this week before tapering next week. 

Phase 1

Pace Will Be Given At Practice (Each Individualized) - I've Set A Final Goal For Each Of You To Strive For At DCL Championships 

600-1000 meter runners: 1200-3 min tempo-1000-2 min tempo-900-1 min tempo - Full Recovery 

Milers: 1800-4 min tempo - 1600 - 3 min tempo - 1000 - 2 min tempo - Full Recovery

2 Milers: Same as milers except tempo is doubled. - Full Recovery

Phase 2

All - 600-450-300-150 Race Pace (1 minute recovery) 

Jumpers- sprinters workout / LJ: rocker steps and inflight simulation into mats / H: 4 hurdle warm up / jog 4 laps 

Sprinters- Skillz ladder (1 x 1 foot every box - 2 x quick feet - 2 x zig zag - 2 x zig zag w/ hold - 1 x lateral siccors each side) - accelerate 75 meters after each drill / 15 minute run

Throwers-  20 minute cardio / Medicine Ball Partner Throws / Ballistics (Ropes) / Mini Hurdles / Core

WEDNESDAY (1/31) 

Distance / Mid-Distance- 600-1000 meter runners (30 minute run) & Milers - 2 Milers (45 minute run) - after a 5 minute easy warm up I would like each of you to do 1 minute surges followed with 1 minute recovery) / Come see me after the run

Jumpers-  sprinters workout / LJ: 3 x your approach / H: hurdlers warm up / jog 3 laps 

Sprinters- 400-300-150-75 Full Speed - Full Recovery / 10 minute run

Throwers- 15 minute cardio / Olympic lifts  / 4 x 40 m accelerations / Throws

THURSDAY (2/1) 

Distance / Mid-Distance- Two hard workouts this week before tapering next week. 

Phase 1

Pace Will Be Given At Practice (Each Individualized) - I've Set A Final Goal For Each Of You To Strive For At DCL Championships 

600 meter runners:  - 150 - 300 - 450 - 600 - 450 - 300 - 150

1000 meter runners: - 150 - 450 - 600 - 1000 - 600 - 450 - 150 

Milers: 150 - 1000 - 1200 - 1600 - 800 - 400 - 150

2 Milers: SAME AS MILERS

Phase 2

All - Fun Quick Feet Ladder Drills to a 50 meter sprint

Jumpers- sprints: 75 m into jog 75 m x 8 / LJ: focus / H: hurdler drills / jog 4 laps

Sprinters- A-skip - B-skip - High Knees - Butt Kicks - all into 75 meter accelerations / wall drills / 300 meter runners: 25 minute run & 55 meter runners: 20 minute run 

Throwers- 20 minute cardio / Medicine Ball Partner Throws / Ballistics (Ropes) / Mini Hurdles / Core

FRIDAY (2/2)

Distance / Mid-Distance- Weight Training Program 4 / 30 minute run / Relays / Surge Training 

Jumpers-  accelerations over short hurdles / LJ: drills / H: focus on smooth to 1st hurdle / jog 3 laps 

Sprinters- 50 m accelerations - 15 m maintenance - 50 m lift / 40 m accelerations - 25 m maintenance - 50 m lift / 30 m accelerations - 35 m maintenance - 50 m lift / 50 m accelerations - 50 m maintenance - 50 m lift / 10 minute run 

Throwers- 10 minute cardio / Phase 2 Weight Training Program 2 / 4 x 40 m accelerations / Throws

SATURDAY (2/3) 

Distance / Mid-Distance - 30 - 45 minute easy recovery run

SUNDAY (2/4) 

LAST CHANCE MEET (RLC) 

WEEK 9 WRAP UP (1/22-1/27)

Two meets happened this week:  JV Meet #2 and the Coaches Invitational.  A lot of PR's at both the JV Meet and also the Coaches Invitational - along with some minor set backs but great learning experiences.  Overall what a week for track - KEEP UP THE SPECTACULAR WORK!!!!!!!

Here is the link to find the complete results for the Coaches Invitational:
http://www.mstca.org/Winter_Season/Winter%202018/Results-Coaches%20Inv.-Small%20Schools.htm

Below you will find the results from the first JV Meet. 

With this being the final JV Meet of the season and first qualifying meet of the season - it's important to highlight the athletes who helped score points by placing in the top three, athletes who have quadruple PR'd (yes some are still PRing for the season),  triple PR'd, double PR'd, and athletes who received their first PR of the season.  Remember all of these marks are important in showing the dedication we strive for from our athletes during the season. 

COACHES INVITATIONAL RESULTS: 

Team score was not allocated as this meet was by individuals or relays who qualified for the meet. 

Boys
LJ: Jack K - 19-11.50 - 6th Place Overall (TOP 6 - RECEIVED A MEDAL) 
55 M: Sid T. - 7.05 - 28th Place Overall 
55 M: Ryan T - 7.16 - 47th Place Overall 
Mile: Matt C - 4:37.83- 16th Place Overall  
4 x 200 MR: - Tapply / Silberman / Karbowski / Toga - DNF
4 x 400 MR: - Dawson / Clayton / Reese / Ponce - 3:46.00 - 8th Place Overall

Top 3 Highlights Of What Stood Out At The Meet

1. Jack Karbowski for having a new PR for the season in the high jump at 19-11.5.00 and placing in the top 6 overall.  Great job in medaling for the meet and continuing to improve throughout the season.  
2.  Matt Clayton for achieving a lifetime PR in the mile for indoor at 4:37.89 and placing in the top 20 overall. 
3.  4 x 200 meter relay who had a great start and a rough transition on the first leg of the relay.  Although the baton dropped - those boys maintained their class, integrity, and heart ready to go for the next race.  Sometimes the best moments that define an athlete are the lessons that are hardest to learn and the ones that aren't planned. Thank you John Silberman for staying the whole day - ready to race - and supporting your team until the end.   

JV Meet #2 Results

Girls

55 H: Shaelee 11.43

55 M: Leah 8.3 / Shaelee 8.4 / Caroline & Claudia 8.94 / Emmie 9.07 / Aydan 9.1 / Erin 9.47
300 M: Emmie 52.6 / Caroline 52.9 / Crystal 54.7 / 58.07 - Claudia 

SP: Erin 24-04 / Michayla 23-10.5 / Allyson 20-6.5 

Boys
55 M: DID NOT GIVE ME RESULTS FROM THE ATHLETES WHO RAN (LOOKING INTO IT)
1000 M: Jett 3:13.5 / Jared 3:34.1

Mile: Jack D 5:24.4 / Yiran 5:41.6

LJ: Sid 15-01

SP: 23-3.5

Top 2 Highlights Of What Stood Out At The Meet

1. GOES OUT TO SHAELEE WHO PR'D IN BOTH THE 55 M & 55 H
2. GOES OUT TO THE MANY ATHLETES WHO TRIPLE, DOUBLED, AND PR'D FOR THE SEASON

Quadruple Personal Records (4PR's)

Jack K: LJ - 1st Meet 19-01 / 2nd Meet 19-02 / 4th Meet 19-04.50 / D4SR 19-08.75 / CINV 19-11.50

Triple Personal Records (3PR's) 

Boys

Matt C: Mile - 2nd Meet 4:53 / 4th Meet 4:46.80 / 5th Meet 4:41.02 / CINV 4:37.83

Yiran: Mile - 1st Meet 5:57.9 / 2nd Meet 5:51.05 / 5th Meet 5:41.93 / JVM2 5:41.60

Girls

Erin: Shot Put - 1st Meet 18-01 / 3rd Meet 23-01.25 / 4th Meet 23-7.00 / JVM2 24-04

Leah 55 M - 1st Meet 8.88 / 4th Meet 8.43 / 5th Meet 8.34 / JVM2 8.30 

Double Personal Records (2PR's) - Improvement from 1st Meet to 3rd Meet

Girls

Caroline: 55 M - 1st 9.76 / JVM1 9.06 / JVM2 8.94

Claudia: 55 M - 1st Meet 9.06 / 5th Meet 9.05 / JVM2 8.94

Crystal:  300 M - 1st Meet 55.85 / 4th Meet 54.01 / JVM2 53.7 

Michayla: SP - 2nd Meet 20-05.50 / 3rd Meet 22-03.50 / JVM2 23-10.50 

Shaelee:  55 H - 4th Meet 14.22 / 5th Meet 12.68 / JVM2 11.43 & 55 M - 1st Meet 9.04 / 2nd Meet 8.96 / JVM2 8.4

Personal Records (PR's) - Improvement from 2nd Meet to 3rd Meet

Boys

Sid: LJ - 1st Meet 14-07 / JVM2 15-01

Girls

Jasmin: 55 M - 5th Meet 9.84 / JVM2 9.07

*ALL AROUND GREAT EFFORT BY ALL ATHLETES WHO COMPETED IN THE MEET*

INFORMATION FOR BOTH MEETS THIS WEEK

JV Meet #2 - 1/18/2018 (THURSDAY)  - MEET BEGINS AT 4:00 PM @ Newton South High School
Bus Leaves at 2:30 p. - Please Arrive at 2:15 p. 

Coaches Invitational- 1/27/2018 (SATURDAY) - MEET BEGINS AT 10:00 AM @ RLC
Still Working Out if You Drive Your Athlete or Mini Bus (Please let me know by Fri - Noon) 
NOTE:  All or nothing decision 

JV MEET #2 - 1/18/18 (Thursday) 

Meet Site: 

Newton South High School - 140 Brandeis Road, Newton Centre, MA  (617) 559-6700

For Parents:

• We hope to return to WHS by 7:30 PM at the latest. 

Parking:  

DIRECTIONS BY CAR & SUBWAY:

.Many different avenues to get there - best advice GPS

WHERE TO PARK:

• Plenty of parking to the right of the front part of the building in the parking lot 

Bus time: 2:30 p. (Meet starts at 4:00 p.) 

Order of Events:

Oval
Mile
1000
600 
300
50 Meter Hurdles
50 Meter Dash
4 x 1 lap
4 x 2 lap

Pits
Shot Put G/B
HJ G/B
LJ G/B 

COACHES INVITATIONAL - 1/27/18 (Saturday) 

Meet Site: 
Reggie Lewis Center. The address is 1350 Tremont Street, Boston, MA.  Phone Number: 617-541-3535  

For Parents:

• A Spectator fee of $5-$7 will be collected in order to get into the meet.
• We hope to return to WHS by 2:00 PM at the latest. 

Parking:  

DIRECTIONS BY CAR:

From Southeast Expressway
Southeast Expressway to Mass. Ave./Roxbury Exit--straight off ramp--- through lights (Mass. Ave.) on to Melnea Cass Boulevard. Follow to end and go left onto Tremont Street. RLTAC is 1/4 mile on left.

From the Boston Logan Airport
25 Logan Airport, East Boston, MA 02128When leaving the airport, follow signs to Boston and go thru the toll booth. The toll fee is $3.00. After the toll booth, enter the tunnel and follow the directions toward 93 South/Southeast Expressway.
Follow directions above.

South of Boston
Route 93 North to Southeast Expressway:
Take exit 16 and turn Left at the lights at the end of the off ramp. Follow Southampton St., which converges into Massachusetts Ave. At the intersection of Massachusetts Ave. and Melnea Cass Blvd., turn left through the lights onto Melnea Cass Blvd. You will see the Hampton Inn on your right.  Follow Melnea Cass Blvd. until you reach Shawmut Ave, which is one street after Washington Street as you are traveling on Melnea Cass Blvd. Take a left onto Shawmut Ave and at your second traffic light, take a right onto Malcolm X Blvd. The RLTAC will be a ½ mile on your right.

North of Boston
Route 93 South/ Route 1 to Southeast Expressway:
Take exit 18 and follow the directions to Massachusetts Ave. At the intersection of Massachusetts Ave, pass through the lights onto Melnea Cass Blvd. You will see the Hampton Inn on your right. Follow Melnea Cass Blvd. until you reach Shawmut Ave, which is one street after Washington Street as you are traveling on Melnea Cass Blvd. Take a left onto Shawmut Ave and at your second traffic light, take a right onto Malcolm X Blvd. The RLTAC will be a ½ mile on your right.

West of Boston
Mass. Pike East to the last exit (Southeast Expressway)

DIRECTIONS BY T:

Take the Orange Line to Roxbury Crossing. The Center is directly across the street from the station.

WHERE TO PARK:

RLTAC/RCC Lot 1- Free Parking
Proceed on Malcolm X Boulevard to the intersection of Columbus Ave and Tremont Streets where you’ll come to a traffic light. Take a left onto Columbus Ave and proceed to the next set of traffic lights. At the traffic light take a left onto Cedar Street. Go 30 yards and take a right into Parking Lot 1 at Roxbury Community College. Go to the far end and park in an available space. If Lot 1 is FULL, proceed to Lot 2 (New Heath Street) and park there.

RLTAC/RCC Lot 2- Free Parking 
To get to Lot 2, take a right out of Lot 1 onto Cedar Street and take a left onto Columbus Avenue. Then, take the next leftonto New Heath Street. Go 30 yards and take a right into Parking Lot 2.

Renaissance Parking Garage @ Northeastern University for Spectators
835 Columbus Avenue. Parking fee: visit their website
Take Exit 18 (Massachusetts Avenue/Roxbury/Frontage Road). Turn left at the third light, staying in one of the two left lanes. Proceed straight onto Melnea Cass Boulevard. Continue for approximately two miles and turn left onto Columbus Avenue. The Renaissance Parking Garage is at 835 Columbus Avenue

Order of Events (sometimes varies for JV):

ORDER OF EVENTS

10:00 a.m. 

55 H

55 D

10:30 a.m.

Mile

600 M

1000 M

300 M

2 Mile

4 x 200 

4 x 800

4 x 400

MEET DAY EXPECTATIONS

1. TRACK PACK! Remember your “Track Pack” for meets. Pack your gear the night before and put it next to the door so you remember.

2. ARRIVE EARLY! Remember to arrive ONE HOUR prior to when your event starts!  This is particularly important if you are running late and your parent(s) / guardian(s) must drive you to the meet. Proper bearings and warm up are essential before you race in your event.

3.  TEAM CAMP!  When we arrive at the meet make sure we find our team camp spot!  This can be very confusing at an indoor meet.  This gives us all a chance to CHECK IN, GET BIB NUMBERS, and GET PROPERLY PREPARED FOR THE MEET.

4. REMEMBER WARRIORS CODE OF CONDUCT while at the meet.  You are not just representing yourself as an athlete, you are also representing your teammates, yours school, and your community. BE PROFESSIONAL!

5. YOUR EVENTS ARE YOUR RESPONSITIBILTY! 

. WARM-UP:  It is important to know your exact race time, so you can begin your warm up at the correct time.  Your warm up should begin about 40 minutes before your race with a steady jog (15 minutes); followed with your basic drills, dynamic stretches, and then end with strides out from the starting line. 

. RACE:  It is your individual race, but you are still running as a team.  Your effort, will, heart, and work ethic for your event helps the overall team.  Give it your all, have fun, and go hard until the finish!

REMEMBER: “Do Not Diminish – Sprint to The Finish”   

. COOLDOWN: The cool down is very important after you race.  Try and do a light 10-minute jog and stretch out after your race. 

6. SUPPORT!  If you are not racing you need to be there for your teammates.  Finish your cooldown, get a light snack, get your fluids, and get out and cheer on your team.

PLEASE NO CELL PHONES DURING THE MEET. 

7. CLEAN UP! Remember that we are guest at these meets.  So, we leave our team camp area cleaner then when we left it.  For every trash found by a coach an “extra fitness exercise” will be given the following day in practice.

What to Bring:

The “TRACK PACK” is a way to keep organized and will help you remember the essentials for the meet. 

____  Proper Running Shoes

____  Proper Running Socks (couple pairs)

____  Uniform top and bottom

____  Sweat pants & shirt

____  Long or short sleeve thin insulated or Coolmax shirt

____  Runners Watch (mid distance & distance runners)

____  Change of clothes (after the meet)

____  Healthy Snacks

____  WATER BOTTLE

____  Cell Phone (MAY HAVE BUT ONLY TO COMMUNICATE WITH PARENTS DURING MEET)

MEET LINE UP FOR THIS WEEK

Remember there are two meets this week: 

JV Meet #2  Thursday (4:00 p.m. @ N. South) 
Coaches Invitational Saturday (10:00 a.m. @ RLC)  - must qualify

If you aren't competing on Thursday there IS a scheduled practice - with Coach Rafuse. She will be running that practice.  She will have the jumpers / hurdlers / mid distance / distance workouts.  Shot put has the day off. 

ATTENDING THURSDAY MEET (JV2) 1/25/18

Bus Leaves At 2:30 p. (please be here by 2:15 ready to go) 
*PLEASE LET ME KNOW THE EVENTS YOU WILL COMPETE IN  ON BUS / UNLESS YOU GOT AN EMAIL THAT INFORMED YOU TO RUN YOUR SPECIFIC EVENT TO GET A PR*

Hannah Bonvie
Jett Chan
Michael Chen
Allyson Christian
Jared Dines
Ryan Dowling
Nicole Erdekian
Leah Ferreira
Simon Goode
Erin Hines
Sidd Iyer
Matt Karbowski 
Sean Keegan
Aidan Keenan
Yiran Li
Claudia Martin-Nieto
Michael Matta
Christina Matta
Michayla Mathis
Emily O' Shaughnessy 
Aydan McGah
Julia Mele
Matthew Morrison
Caroline Raymond
Owen Smith
Crystal Wong
Jasmine Wong
Sabrina Xie
Ry Yamaguchi

ATTENDING SATURDAY MEET (Coaches Inv) - 1/27/18

Email will be sent out if you want to take a mini bus or have parents bring you to the meet - majority vote wins.
Mini Bus Leaves At 8:15 a.m. (please be here by 8:00 ready to go) - if chosen

Logan Dawson - 4 x 400
Mason Bolivar - 55 M & 300 M
Matt Clayton - Mile & 4 x 400 
Jack Karbowski - LJ, 300, & 4 x 200 
Ella LaClaire - 55 H
Carlos Ponce - 4 x 400 
Mikel Reese - 4 x 400
John Silberman - 4 x 200
Ryan Tapply - 55 M & 4 x 200 
Sidney Toga - 55 M & 4 x 200 

Hope this clears up all questions or any confusion.  It is important to share this information with your parents.  I will be sending out an email to them as well.  Good Luck & Race Hard in either meet!

ALL VARSITY POINT LETTERING STATUS EMAILS HAVE BEEN SENT OUT TO YOU AND YOUR PARENTS.  IF FOR SOME REASON YOU HAVEN'T RECEIVED IT PLEASE LET ONE OF US KNOW AS SOON AS YOU CAN.  REMEMBER THOSE EMAILS ARE SENT TO YOU AS AN ATHLETE AND YOUR PARENTS - IT IS UP TO YOU IF YOU FEEL YOU WANT TO SHARE THE INFORMATION.  THOSE EMAILS ARE ALL SENT OUT INDIVIDUALLY AND IN A PRIVATE FORMAT TO HELP YOU UNDERSTAND WHERE YOU ARE FOR THE TRACK SEASON.  IF IT WAS UP TO ME I WOULD KEEP THE INFORMATION TO MYSELF AND USE IT AS A GUIDE TO WHAT I HAVE, NEED, OR AM WILLING TO DO TO ACHIEVE A VARSITY LETTER.

COACH NORGAARD

WEEK 9 PRACTICE SCHEDULE (1/22-1/27)

MONDAY (1/22) 

Distance / Mid-Distance-  Warm Ups / Weight Training Program 2 / 30 minute run / 6 x 150 (sprint) / Core / Stretch

Jumpers - Warm up / 4-6 x 250 (ladder starts) / Core / Jog 4 laps / Stretch

Sprinters - Warm up / 2 Groups: 55 - 4 x 2 - 1 x 300 3 x 200 / 300 - 4 x 4 1 x 400 3 x 200 / Core / Stretch w/ Bands

Throwers-  Warm up / Weight Training Phase 2 cont'd / 4 x 40 accelerations / Hurdle Drills / Ladder Drills / Throw / Stretch

TUESDAY (1/23) 

Distance / Mid-Distance-  Warm ups / Hardest Workout of  the week - focusing on speed endurance, Round 1:  Fresh / Soph 1 set & Junior / Senior 2 sets of 4x600m at mile pace – 2 sec differential (if mile pace is 5:00 – 73 seconds) - 2 min rest between 600’s, 300m walk between sets  Round 2:  Fresh / Soph 6 & Junior / Senior 8 (unless state then 10)  x 300m at mile pace, 1 min rest (no sets, just straight through), 150m walk after all are complete / Coaches Surprise Coming / Stretch

Jumpers- Warm ups / 10 minute run / LJ - rocker steps and in flight simulation, H - 4 hurdle warm up then block starts to 1s hurdle work with drive to second hurdle / jog 4 laps / Stretch

Sprinters-  Warm ups / Skillz ladder - 1 x 1 foot in every box / 1 x quick feet / 1 x zig zag / 1 x zig zag w/ hold / 1 x side way scissors - Rest / Repeat / 20 - 25 minute run / Core  / Stretch

Throwers-Warm ups / 10 minute jog  / Medicine Ball Drills / Ballistics / Throw / Core / Stretch

WEDNESDAY (1/24) 

Distance / Mid-Distance- Warm ups  / Weight Training Program 1 / All  are doing 2 sets of 300m-900m-600m-150m - Paces: race pace – 2 sec deferential - Rest: 2 min rest between 3-9 and 1 min rest between 6-150, 300m walk rest between sets / Coaches Surprise Coming / Stretch

Jumpers-  Warm ups / Accelerations / Bounding  drills / Core / Jog 3 laps /  Stretches 

Sprinters- Warm ups / Drills into sprints / 4 x 150 batons if possible / 10 minute jog / Core  / Stretch w/ bands

Throwers- Warm up / Weight Training Phase 2 cont'd / 4 x 40 accelerations / Hurdle Drills / Ladder Drills / Throw / Stretch

THURSDAY (1/25) 

 JV MEET #2 (NEWTON SOUTH) 

NOTE: Varsity there still is a scheduled practice w/ Coach Rafuse & Coach LaClaire

Distance / Mid-Distance- Warm ups  / 45 minute run / 6 x 150 (sprint) / Core / Stretch (please text me when done saying it was completed) 

Jumpers-  Warm ups / Accelerate 75 m into jog 75 m x 8 laps / LJ - focus H - Drills / Jog 4 laps / Stretch

Sprinters- Warm ups / Sprint through the zone 3 x 50 accelerations / 50 m zone / 50 m lift / 10 minute jog / Core / Stretch

Throwers- DAY OFF 

FRIDAY (1/26)

Distance / Mid-Distance- Warm Ups / Steady State Taper (Distance will be determined after Wednesday practice) / Pick Ups / Stretch

Jumpers- Warm ups / Accelerations over short hurdles / LJ - drills into pit H - focus on smooth to 1st hurdle / Jog 3 laps / Stretches 

Sprinters- Warm ups / Sprint drills into sprints / Blocks & Hand offs / If not racing: 1 x 40 / 1 x 75 / 1 x 150 (out of blocks) - 2 sets / 15 minute jog / Stretch

Throwers- Warm ups / Warm ups / 10 minute jog  / Light Cables  / Ballistics / Throw / Core / Stretch

SATURDAY (1/27) 

COACHES INVITATIONAL (Reggie Lewis Center)