Week of Monday, January 28 2013

Week of Monday, January 28, 2013

This week’s workouts are below.  Sprinters – you should always have your spikes just in case.  Pole Vaulters – you are to come to all practices and not just days you pole vault.  You have to go with either sprinters or distance (whichever group you are) unless otherwise noted.

Reminder to all: there is a $5 fee for each athlete for each time you go to Geneva.  This includes the pole vaulters for each of their visits.

Monday – Jan 28…44° and rain most of day

Throwers – weight room at SJA…assigned by Kieser – no shortcuts!

Sprinters – start in gym, then finish outside if not raining

Distance – with Coach Meeson at SJA

Pole vault – with sprinters

Tuesday – Jan 29…55° and good chance of rain

Throwers – practice with either Fidler or Kieser

Sprinters – expect to be on the track for “aerobic workout” muwahaha

Distance – with Coach Meeson at SJA

Pole vault – with sprinters

Wednesday – Jan 30…55° and good chance of rain

Throwers – practice with either Fidler or Kieser

Sprinters – practice with MD/D on track

Distance – practice with sprinters on the track

Pole vault – to Geneva with PV coaches.

Thursday – Jan 31…23° and chance of snow

Throwers – off

Sprinters – off

Distance – off

Pole vault – off

Friday – Feb 1…17° and small chance of snow

Throwers – lift at SJA

Sprinters – short practice in gym…wup, starts, lift

Distance – on own

Pole vault – as advised by PV coaches – bare minimum of lifting

Saturday – Feb 2…25° and small chance of snow

Pre-meet on your own

Sunday – Feb 3…23° and clear

Meet at Mount Union

See itinerary on website for times, events, etc…

Week of Tuesday, Jan 22, 2013

Week of Tuesday, January 22, 2013

This week’s workouts are below.  Sprinters – you should always have your spikes just in case.  Pole Vaulters – you are to come to all practices and not just days you pole vault.  You have to go with either sprinters or distance (whichever group you are) unless otherwise noted.

Reminder to all: there is a $5 fee for each athlete for each time you go to Geneva.  This includes the pole vaulters for their earlier visit too. 

Monday – Jan 21…MLK day – no school, no practice

Throwers –

Sprinters –

Distance –

Pole vault –

Tuesday – Jan 22…11° and snow

Throwers – with sprinters in gym then throw med balls

Sprinters – gym – mini hurdles, bounding, line drills, starts, pit sprinting

Distance – with Coach Meeson at SJA

Pole vault – with sprinters

Wednesday – Jan 23…17° and snow (early dismissal)

Throwers – weight room on own

Sprinters – weight room and abs on own

Distance – on own

Pole vault – with sprinters

Thursday – Jan 24…22° and cloudy

Throwers – on own

Sprinters – with Coach Shannon in gym/halls

Distance – at Mastick after school

Pole vault - on own

Friday – Jan 25…24° and snow

Throwers – no

Sprinters – no

Distance – with Meeson at SJA

Pole vault - no

Saturday – Jan 26 – Meet at YSU – see team website for itinerary

Bus leaves at 7:30

Sat and Sun – on your own!!!

this week's practices

Week of Monday, January 14, 2013

This week’s workouts are below.  Sprinters – you should always have your spikes just in case.  Pole Vaulters – you are to come to all practices and not just days you pole vault.  You have to go with either sprinters or distance (whichever group you are) unless otherwise noted.

Reminder to all: there is a $5 fee for each athlete for each time you go to Geneva.  This includes the pole vaulters for their earlier visit too. 

Monday – Jan 14…29° and clear

Throwers – footwork and weight room done by 4:15

Sprinters – inside…stairwell, plyos – done by 4:30

Distance – practice…possible tempo run

Pole vault – with sprinters

Tuesday – Jan 15…30° and clear

Throwers – throw with Coach Kieser done by 4:15

Sprinters – weight room – done by 4:10

Distance – practice…mileage

Pole vault – with sprinters

Wednesday – Jan 16…40° and clear

Throwers – weight room done by 4:00

Sprinters – repeats on track…done by 4:30

Distance – on own

Pole vault – going to Geneva/Spire                                                                                                  

Thursday – Jan 17…30° and some snow (12:20 dismissal)

Throwers – on own

Sprinters – on own

Distance – pre-meet run as a group after dismissal.

Pole vault - on own

Friday – Jan 18…37° and clear (12:20 dismissal)

Meet at Spire…bus leaves at 3:15.  Expected return time between 11-11:30pm.  For directions to the facility see www.spireinstitute.org

Distance bring clothes to warm-up and warm-down outside

Sat and Sun – on your own!!!

workouts week of Jan 7, 2013

Week of Monday, January 7, 2012

This week’s workouts are below.  Sprinters – you should always have your spikes just in case.  Pole Vaulters – you are to come to all practices and not just days you pole vault.  You have to go with either sprinters or distance (whichever group you are) unless otherwise noted.

Reminder to all: there is a $5 fee for each athlete for each time you go to Geneva.  This includes the pole vaulters for their earlier visit too. 

Monday – Jan 7…30° and clear (we’re inside)

Throwers – with Coach Kieser in auditorium 3:15-4:15pm

Sprinters and all pole vaulters – lift workout…3:15-4:00pm

Tuesday – Jan 8…37° and clear (we’re outside)

Throwers – weight room – done by 4pm

Sprinters – workout TBD – done by 5pm

Distance – hills with Coach Meeson – done by 5pm

Wednesday – Jan 9…2pm dismissal (41 degrees)

Distance – run on your own

Sprinters and throwers work out on your own

Thursday – Jan 10…41°   ***we are supposed to go to Geneva, but the temperature indicates we will probably be outside at home.  Pole vaulters – expect to still go to Geneva in the van.

Sprinters – light workout and light lift at SJA

Distance – run at mastick if its clear.  Coach Meeson will follow up on this later in the week.

Throwers – 20 minutes of footwork, 20 minutes of weight room

Friday – Jan 11…49°

Sprinters and Distance – time trials at SJA – done by 5pm at latest.  Distance have your spikes!!

Throwers – 60 minutes of throwing – done by 4:15

Sat and Sun – on your own!!!