Workouts for week of March 30

MD, Distance, HJ - Week of Monday, March 30, 2009

Monday, March 30 –44° AM snow showers - full team meeting first
MD/Distance
Group meeting in 331 after team meeting. Goal setting session.
No workout today due to weather – pushed to Tuesday
mileage day followed by abs and weight room

HJ – warm up with sprinters then weight room with pole vaulters (same as last week)

Tuesday, March 31 – 56° mostly sunny!
MD/Distance
Workout – to be announced. This is the only big workout of the week.

HJ – (St. Ed’s has a meet) Leah, Katie, Kaitlyn go to pole vault. Marie with MD. The rest go with Coach Kollin.

Wednesday, April 1 – 49° rain
MD/Distance
Indoor day – drills, hurdle drills, abs, etc…

HJ – do everything MD/distance group does.

Thursday, April 2 – 57° mostly cloudy
MD/Distance
St. Ed’s competitors – light workout
Warm up, 6 x (1 lap easy, 1 lap hard) wdn…take a 3-5 minute break halfway through to stretch, do push ups, and do sit ups.

HJ – Going to St. Ed’s

Friday, April 3 – 48° showers - full team meeting
MD/Distance
Anyone competing Saturday has pre-meet day and practice hand-offs
Non-St. Ed’s people have a medium workout at Stinchcomb
Jog to Stinchcomb, fartlek on the dirt loop, downhill sprints

HJ – competitors do a pre-meet, non-St. Ed’s people do plyometric routine (will be posted on the board)

Saturday, April 4 – 52° mostly sunny
Meet at St. Ed’s – no bus provided. Obtain your own transportation to St. Ed’s. Directions and times to be posted.

Sunday, April 5 – 54° mostly cloudy
MD/Distance – run on own

HJ – abs and cross train on own

Directions to Boardman High School

Directions To Boardman High School

Turnpike East (I-76)
Stay on Turnpike which becomes (I-80)
Exit Turnpike at Route 7
Follow Route 7 (aka Market Street) North for 2.7 miles
Turn left on Nisonger Drive (this is the school’s driveway to the track)

Mags dual moved...

The dual meet with Magnificat has been moved up one day to Wednesday, April 8th. AT LUTHERAN WEST! Starting time to be determined, but most likely around 4:15.

Everybody who is not on vacation will be competing in this meet!!!!

Picture Day Tuesday, March 24th

Pictures are this Tuesday, March 24th after school. Forms for this were passed out at the parent meeting last Wednesday evening. Contact Jill Garlock, the AD, at 216 251-5495 to make up this meeting and receive the proper paperwork.

Remember! All paperwork should be turned in by Friday, March 27. T-shirt money is being collected through picture day March 24th. No more t-shirt money will be accepted after that.

Workouts for Week of March 23

MD, Distance, HJ - Week of Monday, March 23, 2009

Monday, March 23 – sunny, 47° - full team meeting first
MD/Distance
Wup to Impett
Tempo run at Impett (2 miles, 1.5 miles, or 1 mile)
10 x 100m w/100m jog back
Wdn home from Impett

HJ – warm up with sprinters then weight room with pole vaulters (same as last week)

Tuesday, March 24 – partly cloudy, 55°
MD/Distance
Mileage on own
Weight room

HJ – to St. Ed’s for jump practice with Coach Kieser

Wednesday, March 25 – showers, 47°
MD/Distance
Track workout at SJA
Distance – 2 x (3 lapper, 2 lapper, 1 lapper)
MD – 3 x (2 lapper, 1 lapper)
Sprint MD – 4 x (1 lapper)

HJ – warm up with sprinters, Plyometric I (same as last week)

Thursday, March 26 – showers, 52°
MD/Distance
Speed development day (same as last week)
Drills, abs, bungi cords, weight room

HJ – either go to PV or stay with MD/distance
PV lift

Friday, March 27 – cloudy, 51° - full team meeting
MD/Distance
Anyone competing Saturday has pre-meet day and practice hand-offs
Non-competitors one mile time trial on track

HJ – competitors do a pre-meet,

Saturday, March 28 – few showers/wind, 52° (56°, showers in Boardman)
Meet at Boardman – bus leaves at 9:30

Sunday, March 29 – mostly cloudy, 42°
MD/Distance – run on own

HJ – abs and cross train on own

Indoor State Meet Info

Indoor State Meet Information - for more, see www.oatccc.com
Saturday, March 21, 2009

Coach Kieser will leave SJA at 1:30 for anyone needing a ride. If traveling to Akron with your parents, please plan on about 45 minutes of travel time plus another 10-15 minutes to find parking and walking to the field house.

3:30 PM National Anthem
3:35 PM Girls High Jump and Boys High Jump
Girls Pole Vault (Alexis Lees) and Boys Pole Vault
Girls Long Jump and Boys Long Jump
Girls Shot Put then Boys Shot Put
Boys Weight Throw then Girls Weight Throw (Taylor Miller)
Triple Jump contestants will be called at the completion of the Long Jumps (Bri Papotto)
4:00 PM Girls 4x200 Meter Relay Finals
4:10 PM Boys 4x200 Meter Relay Finals
4:20 PM Girls 60 Meter Hurdles and Boys 60 Meter Hurdles Prelims
4:35 PM Girls 60 Meter Dash and Boys 60 Meter Dash Prelims
4:50 PM Girls 4x800 Meter Relay Finals (K. Gallagher, E. Gaffney, Bresnahan, Whisler)
5:05 PM Boys 4x800 Meter Relay Finals
5:20 PM Girls 60 Meter Hurdles Finals
5:25 PM Boys 60 Meter Hurdles Finals
5:30 PM Girls 60 Meter Dash Finals
5:35 PM Boys 60 Meter Dash Finals
5:40 PM Girls 1600 Meter Run Finals
5:50 PM Boys 1600 Meter Run Finals
6:00 PM Girls 400 Meter Dash Finals
6:10 PM Boys 400 Meter Dash Finals
6:20 PM Girls 800 Meter Run Finals
6:30 PM Boys 800 Meter Run Finals
6:40 PM Girls 200 Meter Dash Finals
6:50 PM Boys 200 Meter Dash Finals
7:00 PM Girls 3200 Meter Run Finals (Bresnahan)
7:15 PM Boys 3200 Meter Run Finals
7:30 PM Girls 4x400 Meter Relay Finals
7:50 PM Boys 4x400 Meter Relay Finals
8:05 PM Awards Ceremony
Driving Directions to the Stile Field House – University of Akron
From 77 North, Route 8 North, 76 West:
Take 77 north/76West to Route 8 North. Take the first exit (Carrol Street/Buchtel). Turn left at the stop light. The second traffic light is the Carrol Street/Spicer Street Intersection. Turn left on Spicer Street. Make a right on Vine Street. Follow Vine Street to its end and make a right on S. Union Street. The Athletics Field House will be on your right. Parking is available in lot 10 directly behind the building.

Parent Meeting Wednesday, March 18, 2009!

Mandatory Parent Meeting Tonight! 7:00 pm Academy Center.

T-shirt orders will be taken for $10.00

MD/Distance and HJ workouts week of March 16

Workouts – Week of Monday, March 16, 2009
MD, Distance, HJ

Monday, March 16 – 52° partly cloudy
MD/Distance
Mileage day like last Monday
Abs with Coach Kieser
Weight room after

HJ – warm up with sprinters
Weight room with Coach Kieser

Tuesday, March 17 – 65° Sunny
MD/Distance
Run at mastick – 9:00am – We are starting this early so people who want to attend the parade will have time. If you are available and can get to Mastick, please attend. Do not skip out due to laziness. This practice is not mandatory, but encouraged. We will be done by 10:15.

HJ – ???

Wednesday, March 18 – 56° few showers (parent meeting 7:30pm at SJA)
MD/Distance
Hills at Stinchcomb (and I don’t mean the gravel trail)

HJ – warm up with sprinters, Plyometric I

Thursday, March 19 – 39° rain, snow showers
MD/Distance
Hurdle drills and ab balls
Form drills similar to last week on yoga mats

HJ – jumping in the gym

Friday, March 20 – 40° mostly sunny
MD/Distance
State meet group – pre-meet jog, striders, go home
Rest of team – workout on SJA track similar to last week

HJ – warm up with sprinters
Weight room – workout to be posted

Saturday, March 21 – 47° partly cloudy
MD/Distance
State meet group – schedule to be provided Thursday
Rest of team – perhaps go to Akron to watch teammates…run on own!

HJ – off day

Sunday, March 22 – 52° partly cloudy
Older people – long run
Younger people run today if you didn’t run yesterday.
DON’T TAKE BOTH DAYS OFF!

HJ – lift on own, abs!!!

Oberlin schedule March 15

Oberlin Meet – Sunday, March 15, 2009

You may want to bring some healthy snacking food/Gatorade and schoolwork to do between events.
Also, do not bring valuables as they get lost or stolen.

This list is incomplete - only throwers and md/distance names are listed.

8:30 – bus LEAVES SJA!

Field Events
10:00am Girls' Long Jump (West Pit), (Triple Jump to follow if there are enough entries)
10:00am Boys ' Shot Put Followed by Girls' Shot Put
Gore, Miller, Bole, Papotto, Gatian, Munday, Davis
Athletes will be permitted 3 throws in the prelims and top 10 to the finals
10:00am Boys' Pole Vault Followed by Girls' Pole Vault
Lees, Ventrone, ??
11:00pm Boys' High Jump Followed by Girls' High Jump
Seroka, Peterson

Running Events Begin 11:30 AM (Girls Followed by Boys)
55m H Prelims (Top 12 times to finals there will be a two section final)
55m Dash Prelims (Top 12 times to finals there will be a two section final)
4x800m Relay
A – K. Gallagher, Whisler, Bresnahan, E. Gaffney
B – Karn, Sirchen, Seroka, C. Gallagher
C – Meder, O’Toole, Baez, Harter
D – Mangan, Boyer, Fibbi, Kahl
E – Swit, Riley, Chambers, Hurley
4x200m Relay
55H Finals Boys First
55m Finals
1600 Meter Run – Bresnahan, K. Gallagher, Baez
400 Meter Dash – E. Gaffney, Karn
800 Meter Run – C. Gallagher
200 Meter Dash
3200m Run - none
1600 Meter Relay

MD/Distance and HJ workouts week of March 9

MD/Distance and HJ Practices Week of Monday, March 9, 2009

Seroka and McNamara – attend MD workouts unless specified otherwise

Monday, March 9 – Partly Cloudy, High 42° - 10% precip
Meeting for all in gym
Split into individual group meetings
MD/Distance – run for time, stretch, lift when done
HJ – warm up with sprinters, meet with Kieser in room 331 at 4:00


Tuesday, March 10 – showers, High 52° - 60% precip
MD/distance – w.o. on SJA squared oval – similar to last week
HJ – warm up with sprinters, then weight room for assigned workout


Wednesday, March 11 – few showers/wind, high 45° - 40% precip
MD/distance – hurdle drills, abs, mileage, lift when done
HJ – hurdle drills and abs with MD/distance
*note we may try to go to St. Eds if forecast gets clearer
OR we may have indoor practice Wed or Thurs


Thursday, March 12 – partly cloudy, high 32° - 0% precip
MD/distance – tempo run (10, 15, or 20 min)
HJ – warm up with sprinters, jump drills for 15 min then plyos


Friday, March 13 – partly cloudy, high 37° - 10% precip
MD/distance – drills, mileage, accels
HJ – warm up with sprinters, weight room


Saturday, March 14 – partly cloud, high 45° - 10% precip
MD/distance off day or run lightly run on own
HJ – off day

Sunday, March 15 – sunny, high 41° - 0% precip
Meet at Oberlin – schedule and info to be posted on bulletin board and online later in the week.