Good Article

Here is a good article about the importance of plyos. Enjoy!

Some Inspiration

As we talked briefly the other day, the meet on Monday was not that great. In running and in track, there are few opporunities to compete. You put in countless miles and training for only a few chances to excel. This is not a 20 game season and that means you need to take advantage of the days when you do get to compete. You need to be fired up and ready for the challenge, not prancing around the track and giggling to one another. As I said yesterday at practice, be friends with your competitors before the race and after the race. When you are on that line, they are the enemy. This is not the time to be day dreaming and joking around. I want you to watch this video. Take note of the looks on everyone's faces. No one is giggling and smiling, they are ready to compete. They have looks of determination and courage. This is what track and running is all about. You push yourselves to the ultimate limits to see what you are capable of doing, not just in track, but even more importantly, in life. If you get to that starting line and you do not have the desire to push yourself beyond what you think is physically and mentally possible, this is not the sport for you. I have completed 4 marathons so far and each one has taught me something about myself that I did not know before. This sport teaches you discipline and shows you what you are capable of doing. After pushing through 26.2 miles and being beaten down physically, mentally, and emotionally and you can still find a way to keep going, what is there in life that you can't do? This is the mentality that I want to pass on to all of you. We're not just learning how to run faster or jump higher or throw farther, we're learning about how to get through life when it hits you down. We have 1 more meet for a few of you to qualify. Think about this, think about this video and believe in yourself.

Meet Results 1/17/11

Here are results from the meet on Monday, sorry for the delay. As usual, if there are errors please submit a comment with your first name and the correct mark. I'm pretty sure they are close to accurate.
Q-State and SWC qualifier
q-SWC qualifier

55H
Claire-10.86
Alyssa G-10.47
Ali R- 11.61

55D
Megan D-8.4
Ellie-8.7
Kelly-8.5
Vienna- 8.08q
Amanda-9.0

600m
Meeghan- 1:53.9q
Maria- 2:05
Kristi-2:12
Emily-2:13
Julia-2:01
Amanda-2:04

1000m
Sierra-3:38
Sofia- 3:43
Lindsay -3:49
Meeghan- 3:46
Kelly- 3:57
Nina-3:50

300m
Megan D-47.9
Claire-47.5
Ellie-51.6
Maria-51.7
Alyssa-47.5
Megan-49.6

1600m
Lindsay B-6:57
Krista- 6:10
Kelly- 6:52
Nina-6:29
Ally-7:07

3200m
Sofia-12:28.2Q
Krista-14:06

4x200m Relay 2:02.8
Ellie 31.3
Maria 32.0
Megan 30.6
Alyssa 28.9

4x400m Relay 4:37.96Q
Kristi-1:10.2
Sierra-1:10.8
Vienna- 1:10.6
Lindsay-1:05.9

SMR
Evangelia- 30.2
Claire- 30.2
Julia- 1:14
Sierra- 2:40

Shot
Michelle 20-0.0
Alexa 22-1.5

LJ
Ali 11-4.25
Lindsay 13-10.00q
Megan 12.11.0

HJ
Ali 4-0.0
Lindsay 4-6.0
Ali K-NH

Meet Results 1/11/11

Here are the results as best I could get them. Again, there were MANY of you, especially in the 55D and some heats had multiple people. If the time I posted is way off, or I missed the time, please post it in the comments section. Type event, your first name, and what the time was.

Q-State Qualifier
q-SWC Qualifier

55H
Sabrina- 10.5
Claire B-10.0 Qq
Carolyn- 11.7
Ali R-11.4
Alyssa G-10.1 q
Esther- 11.1

55D
Claire-8.2
Meghan-8.3
Isabelle 8.8
Melissa J-10.1
Olivia -8.6
Evangelia-8.1
Tara L-9.1
Carolina-9.5
Diedre-10.5
Lauren M-8.9
Kristen M-8.8
Carolyn-9.0
Chelsy-?
Kiara-8.6
Rachel S-?
Meghan S-10.2
Abby-8.6
Cassie-9.2
Jordan-8.5
Ellie-8.4
Kelly C-8.2
Ciana-8.7
Nicole-8.9
Kelsey-8.6
Esther-8.4
Ashley L-8.6
Shayna-8.8
Vienna-7.8 q
Ali-?
Emily S-8.3
Julia -8.7
Madison-9.9
Alyssa G-7.7 Qq
Megan G-8.3
Jessie K-9.1
Anastasia-9.2
Amanda M-8.5
Shauna P-9.5
Brice-8.7
Sophia-8.8
Cindy 9.3
Michelle-9.2
Alexa-9.5
Hayley-9.5

600m
Sierra -1:51 q
Lindsay B-2:01
Alexa- 2:00
Meeghan-1:55
Maria G-2:02
Lindsey H-2:11
Kristi- 2:13
Jenny- 2:11
Michelle-2:13
Krista P-2:06
Lauren S-2:11
Julia -2:03
Lindsay G-1:57
Kelly M-2:11
Nina-2:06

300m
Sabrina-45.6Qq
Maria G-51.9
Vienna-48.6
Alyssa G-47.8
Megan G-50.5
Lindsay G-47.0Qq

1600m
Sierra-6:15
Nina-6:27
Krista-6:29
Lindsay B-6:58
Kelly M-6:59
Meeghan-6:59
Michelle-7:00
Jenny-7:00
Lindsay H-7:01
Lauren S-7:09
Ally-7:22

Shot (Best Throw)
Michelle-20-8.0
Alexa- 20-8.0
Melissa-14-5.0
Abby-18-2.0
Carolina-14-5.0
Cassie-17-8.0
Ciana-19-2.0
Kiara-16-9.0

HJ
Post best jump (First name-mark). I did not get any results for the event.

The Rest of the Week

I hope everyone enjoyed the day off yesterday and enjoy your day today. By this afternoon, the roads should be decent enough to get a run in. Distance do 45-50 minutes with 6x50 meter strides. Everyone else do 30-35 minutes with 6x50m accelerators. Everyone do 3 minute abs and push-ups. Tomorrow we will do a workout, not sure where yet, we'll have to see how safe the parking lot is. Just be prepared for something hard. Everyone needs to be at practice in order to compete at the meets on Monday and Tuesday. Monday is a varsity meet at Wesleyan and Tuesday is a JV meet at Newtown Youth Academy. We will discuss who is going to what meets. Remember, Monday is Martin Luther King Day and school will not be in session. That is why everyone MUST be at practice tomorrow since that is the last time we will all meet before the competitions.Unfortunately for JV runners, Tuesday will be your last opportunity to race for this season. Again, I know the schedule is not ideal and I did not have any input as to what it is, hopefully next year we can get more meets in. Any questions, shoot me an email. Enjoy the day!

No Meet Today

Ladies,

Since school has been canceled today, there is obviously no meet today. Unfortunately, there is no snow date/make up date for this meet. What this means is that the JV Meet on Tuesday will become a combined Varsity and JV Meet. Below you will find the events. There are no relays and no long jump due to the restrictions of the facility. The meet is at the Newtown Youth Acadamy. Obviously, this is not an ideal situation and further limits competition. However, we have no control over mother nature and as always, we will do the best we can with what we have. Before the snow starts coming down, please get a workout in.Make sure conditions are safe, that is always the main priority. The weather should not get worse until later so please get this in early. We did virtually nothing yesterday, so to go 3 days without doing anything at this point in the season is not a good idea. Sprinters/Hurdlers/Jumpers- Run for 10-15 minutes then do 12x45 second hill sprints. The steeper the hill the better. Cooldown for another 10-15 minutes. Distance-Run for 35 minutes then do 10x1 minute pushes, 1 minute hard 1 minute easy 1 minute hard 1 minute easy (you should get 10 "hard" minutes in).Cooldown for 5-10 minutes. Throwers- Run for 10 minutes then do 10x30 second sprints, core work and do 5x20 pushups. If you have access to weights, please get a workout in. If you cannot get outside this morning, swap Sunday and today, do NOT take today through the weekend off. Any questions please email me at my gmail account.

Events for JV+Varsity Meet on Tuesday, January 11th (You MUST be at practice on Monday to participate on Tuesday due to event selection and meet instructions).

Events are: 55H, 55m, 300m, 600m, 1600m, HJ, SP

12/28 Developmental Results

12/28/10 SWC JV+Varsity Developmental Meet
Here are the results as best as I could get them. If there is a ? that means there were many of you in the same heat and you didn’t tell me your times afterwards. Everything else should be fairly accurate. It was a decent start to the season and gives you an idea of where you are at. We’ll keep working hard and these times will all came way down.

55Dash
Claire B-8.4
Kira G-9.7
Evangelia L-8.3
Carolina- 8.7
Diedre- 9.6
Lauren M-?
Kristin M- 9.0
Carolyn-?
Kiara R-?
Abby A-?
Ellie- 8.2
Kelly C- 8.4
Esther- 8.7
Kristi- 8.8
Shayna O-?
Madison-9.4
Megan G-8.4
Anastasia-9.4
Taylor L-8.7
Amanda M-9.0
Shauna-?
Manli-?
Michelle-9.4
Alexa-9.2
Alyssa G-7.89
Isabelle-8.9

55HH
Sabrina-11.34
Claire-10.9
Kira G-11.9
Carolyn-11.9
Esther-12.0
Ali-?
Alyssa-10.2

600m
Sierra 1:53
Diedre-3:04
Sofia-2:09
Lindsay B-2:14
Meeghan- 1:59
Vienna-2:10
Krista-2:12
Julia-2:07
Lindsay G-1:55
Shauna-2:41
Kelly-2:14
Nina-2:15

1600m
Sierra-6:27
Sofia-6:15
Krista-6:37
Allison-7:27
Kelly-7:17
Manli-7:35
Nina-6:37

300m
Sabrina-47.0
Claire-49.6
Kira G-54.7
Isabelle-53.4
Evangelia-51.5
Carolina-54.9
Diedre-1:15
Lauren M-55.8
Kristen M-55.9
Kira R-1:00
Ellie-53.5
Kelly-53.9
Meeghan-52.0
Madison-58.9
Kristi-50.5
Shayna-53.9
Julia-52.7
Meghan G-52.0
Anastasia-57.9
Taylor-54.1
Amanda M-53.5
Shauna-1:06
Vienna-49.1

Workout Schedule for the Week

	Sprints	Hurdles	Jumps	Distance
Monday	10 min warmup. Drills w/strides. 500x400x300x200x100 w/100m recovery. 6x60m accelerators out of blocks.10 min cooldown	10 min warmup. Drills w/strides 500x400x300x200x100 w/100m recovery. 6x50m over hurdles.10 min cooldown	N/A	15 min warmup drills/strides. 7x3 min threshold w/1 min recovery.6x150m HARD.10 min cooldown
Tuesday	20 min warmup. Drills w/strides. 10x60m accelerators. Last 5 out of blocks. 10 min cooldown	20 min warmup. Hurdle drills/strides.Out of blocks10x 4-6 hurdles.10 min cooldown	20 min warmup. Jump technique w/out mats.	Easy distance/strides 45 minutes.
Wednesday	10 min warmup. Drills w/strides. 12x45 sec hill sprints. On track 6x60m. 10 min cooldown.	10 min warmup. Drills w/strides. 12x45 sec hill sprints. On track 6x60m over hurdles. 10 min cooldown.	10 min jog drills/strides. 300x200x100x200 300 w/100m recovery. Jump w/mats	15 min warmup drills/strides. 1000m 600m 600m 1000m. 4x100m HARD. 10 min cooldown
Thursday	15 min jog drills/strides.6x150m extrended strides. Block Starts/Handoffs	15 min jog drills/strides.6x150m extrended strides. Block starts over hurdles	10 min jog drills/strides. 6x150m extended strides. Jump w/mats	30 min EASY run.6x150m strides.Handoffs
Friday	Varsity Meet	Varsity Meet	Varsity Meet	Varsity Meet
Saturday	35 min run w/strides	35 min run w/strides	35 min run w/strides	Long Run 1 Hour
Sunday	Off	Off	Off	Off
	* Those not in the Varsity Meet will have a workout on their own which I will inform you of at practice during the week

The Week Ahead Preview

I've been sick again this weekend so I apologize for not having meet results and training for the week up yet. To prepare mentally, workout days will be tomorrow and Wednesday. Jumpers will jump Wednesday and Thursday at the moment with a modified workout Wednesday most likely. Throwers will work out the majority of the week and do some running mixed in. I'll be more detailed at practice tomorrow. Hope everyone enjoyed the weekend and is ready to get back!