Week of March 31

Please do your Final Forms!!!

This is a BIG week for us.  We WILL have our first meet on Tuesday (for everybody).  We will then HOST our own invitational this Saturday.  You are required to be there even if you are not competing.  When hosting a meet a lot of help is needed along the way.  Last year was our first time doing it and we pulled it off well, but this year there are more teams so it means more work.

Also WE NEED PARENTS TO VOLUNTEER.  Timers, field events, and everything else in between need to be appropriately covered.  Help is not hired for such things.  Please tell your parents we need help and for them to email me.  The time frame for field events will be about 8:15-12:15.  Timers for running events from 9:45 to 1:00pm.

Continue to dress properly for every single day, especially Saturday!

Tuesday's meet will be at VASJ.  The itinerary will be posted before practice on Tuesday (hopefully late Sunday night).  

Monday 3/31 - full team meeting first, then practice.  PVers to Lakewood at 4:30.  You have sprint practice first.

Tuesday 4/1 - meet at VASJ....First bus leaves before school gets out.  Who is on it will be announced Monday.  Second bus after school.  Get ready quickly!

Wednesday 4/2 - early dismissal (2pm).  Your event coach will inform you of your practice.  Sprinters will be allowed to start without coaches, but we will finish together.  Expect to be done by 4:00.

Thursday 4/3 - normal workout day

Friday 4/4 - normal workout day

Saturday 4/5 - 2nd annual Jaguar Invitational!

Sunday 4/6 - cross train on own

Brecksville meet cancelled

We will NOT be competing Saturday at Brecksville.  The current forecast is 35 degrees and rain/snow mix.  

Practice will go on as scheduled Friday, but there will not be practice Saturday.

Tuesday's meet has become a meet for EVERYONE, not just JV.    

Sprinters - bring spikes for Friday - we may need them and Coach Williams hopes to work on some long jump.

thanks and sorry - mother nature wins again!

Saturday's meet

The itinerary for Brecksville's meet (and all future itineraries) will be posted under the tab at the top of this page called "2014 schedule".

Contact Coach Kieser if there is a mistake regarding the events you are doing.

Don't forget to do your Final Forms online paperwork!

Week of March 24

Workouts Week of March 24, 2014

Monday, March 24 – 27° and cloudy

Sprinters (12-2pm) – SE I indoors, split group lifting and plyos

MD/D (2-3:30 at mastick with Coach McHenry)

          Mile warm-up then calisthenics

          Distance run 3, 4, or 5-6

          Cool down and stretch

Tuesday, March 25 – 35° and some snow possible

Sprinters (12-2pm) – SE II outside (300H work), opposite groups from Monday

MD/D (2-3:30 at SJA with Coach Kieser)

          Warm-up motherhouse loop then calisthenics and stretching

          Time trial – 1200m, 10 min rest then a 400m

          Ab circuit (x30)    Cool down

Wednesday, March 26 – 27° partly cloudy

Sprinters (12-2pm) – basketball, high jump, and lifting

MD/D (2-3:30 at SJA with Coach Kieser)

          Distance run then 4 laps of jog curves, push the straights

          Stretch, lift, go home

Thursday, March 27 – 47° and mostly cloudy

Sprinters (12-2pm) – speed day, hurdles, long jump, blocks, and hand-offs for Saturday’s meet

MD/D (2-3:30 at SJA with Coach Kieser)

          Motherhouse warm-up

          Workout 8 x 400 (first 2 at goal pace, then 2 sec faster for each pair of 400’s after that)

          Cool down, ab circuit, go home

Friday, March 28 -  49° and large chance of rain

Sprinters (12-2pm)  – warm-up, blocks, hand-offs, and lifting

MD/D (2-3:30 at mastick with Coach McHenry)

          Medium mileage – (not tapering for the first meet!!!)

Saturday, March 29 – 43° and mostly sun

Meet at Brecksville – see team website by Wednesday for tentative line-up of events.

This week - Tues March 18- Fri March 21

This week's schedule...note the mandatory parent meeting for all spring sports at 6:30 Wednesday!

Monday, March 17 - no practice - workout on your own

Tuesday, March 18 - 51 and sunny - full, normal practice

Wednesday, March 19 - 53 and some rain (yes, we run in the rain) - full normal practice.
MANDATORY PARENT MEETING 6:30-7:30.  Contact the A.D. with any conflicts

Thursday, March 20 - 43 and clear - full, normal practice

Friday, March 21 - 44 and clear - full, normal practice

Sat and Sun - workout on your own

1 week until the first meet!!!!

This week's workouts! March 10

Week of Monday, March 10^th 2014…

Expect to be dismissed no later than 5:15 unless told otherwise.

Monday, March 10, 2014 – 50°

Full team meeting in the gym at 3:20.  Split into groups after.

Sprinters – “short” warm-up in gym, (SE 1) 10 x 100m pipe hurdle run-thrus, half team do starts, half team split up to weight room and station

Distance/MD – with Coach Polish

Throwers – with Coach Fidler

Tuesday, March 11, 2014 – 46°

Sprinters – “long” warm-up (in or out?).  (speed) spike day – bring them if you’ve got them! Flys.  (20/30/20), 400-800 ppl do 2-3 after?  Flip-flop yesterday’s groups

Distance/MD – with Coach Polish

Throwers – with Coach Fidler

Wednesday, March 12, 2014 – 33°

Sprinters – “short” warm-up inside. (power) – short hills, stations after

Distance/MD – with Coach Polish

Throwers – with Coach Fidler

Thursday, March 13, 2014 – 25°

Sprinters – inside day.  High jump “try-outs” in gym.  Some basic fitness then early dismiss at 4:45.

(pole vaulters will be with Coach Marquard today)

Distance/MD – with Coach Polish

Throwers – with Coach Fidler

Friday, March 14, 2014 – 45° - team picture day! Track at 4:00pm

Sprinters – “long” warm-up, (SE II)1 lappers relay format…stations after

Distance/MD – with Coach Polish

Throwers – with Coach Fidler

Speed = runs of 5-15 seconds (20-80m)

SE I = runs of 15-45 seconds (80-250m)

SE II = runs of 45 sec – 2 min (250-500m)