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)

Expectations for 2014 Outdoor track and field

Hi all!!!

Welcome to 2014 Track and Field!

We pride ourselves on having an all-inclusive program where everybody gets to compete.  At the same time, we want to have an elite program that can run, throw, hurdle, and jump with the best in Ohio.  We are the 2x defending district champions - a feat that is very hard to do.  Winning #3 will be even tougher, but we can do it!

To be part of this team you have to consider the following...

1.  You have to have an up-to-date physical.

2.  You have to come to practice.

3.  You have to communicate with your coaches.

4.  You have to want to improve, whether you are varsity or JV.  

5.  You have to have a good attitude.

6.  Check this website and your email regularly!

Don’t limit yourself...great teams require great effort from the last to the first.  The more depth we have at every event the better off we will be for this year and down the road.

If you know someone who is strong, fast, or athletic – encourage them to join!

This week - January 27, 2014

Hi all,

The plan this week for sprinters is to workout as normal...Monday, Wednesday, and Thursday...expect to be done around 4:45 this week instead of the typical 4:30.

Distance runners - until the super cold is gone and the sidewalks are run-able, I cannot really prescribe days to run.  If you have access to treadmills at home or at a club, then go for it.  There are many things you can do to build your fitness.  You can set strong inclines, you can do 1 minute pick ups at a faster pace, you can do tempo runs, and you can do intervals (not so easy).  You can also go to a hill outside, do some sprints in the snow-covered grass, or just run through the bike path and get your heart rate up quickly slogging out some miles.  Remember that anything is better than nothing, but something planned is better than anything.  I'll be sending a note to the team soon to talk about motivation, goals, and pushing yourselves.

Thank you all for enduring with the long day on Saturday.  That is about as long as any track meet I've been to.  They are usually much better run than that.

Throwers be sure to check with coach for what your schedule is.

thanks!  Coach Kieser

week of Jan 20

Hi all,

It looks like the next couple of weeks will be a test for all of us in more ways than just the EOCs.  We are in for a big cold snap.  Combine that with some goofy school schedules and it makes for a tough go for indoor track.

I only ask that you do the best you can.  Be disciplined in your studies and training, budget your time wisely, and try to remember your goals – both academic and athletic.  Success later depends upon paying a price now.  Whether that is skipping “friend time” to study extra or finding a treadmill to run on during a 15 degree day – sacrifice is sacrifice in the name of doing something great.

With that said here is this week’s plan.

Monday 29 degrees and some snow…no school but YES PRACTICE.  I hope you can make it!  Sprinters 11:00am-1:00pm, high jump 12:30pm-1:30, distance 1:30-3:00.

Tuesday 13 degrees – no scheduled practice

Wednesday 15 degrees – early dismissal – captain led practice done by 3:30.

Thursday 17 degrees – EOC schedule – practice 12:30-2:00pm

Friday 22 degrees – EOC schedule no practice

Saturday 27 degrees – meet at YSU (events to be posted soon)…bus leaves 7:30am

Thanks!!  Coach Kieser

Week of Jan 13, 2016

2 big things to pay attention to this week...

1.  Based on weather, this week's best days for practice are Mon, Tues, and Thurs.  If you have a conflict on Tuesday just let me know please.  Please have appropriate clothing for outside.  We will likely stay inside Thursday, but you never know...:-)

2.  I have posted a tentative itinerary for the Youngstown State Meet on January 25.  It is under the page titled "Indoor 2014 schedule"...click on "tentative itinerary".

Please check to make sure you can go and that you are listed in an event.  I have to submit these online very soon, so the more accurate we can be the better.

DO NOT SAY YOU'RE GOING TO THE MEET THEN NOT SHOW UP!!!  THAT IS A BIG NO-NO!

Have a great rest of your Sunday and finish up Quarter 2 strongly!

thanks, Coach Kieser