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!!!

Indoor Sign up!

Sign ups for Indoor Track are on Wednesday, December 19.  If you did not sign up and intend to, please email Coach Kieser at fkieser@sja1890.org.  I need to know your grade and what general events you will be doing (sprints, mid-distance, throws, jumps).

Everyone should note on the schedule that the dates for the Spire practices were correct but the days were wrong.  The online schedule is correct.

We start up after New Years, so get your shoes, get your gear, and get ready!

Go Jags!

FAQs for 2013 track and field!!

FAQs for 2013 track and field!!

If you are in a winter sport, then focus on that completely and hopefully we'll see you in the spring.....Remember anyone for any sport needs to have an updated OHSAA physical (not a school physical) in order to condition, do indoor, or do outdoor track and field. Its a state law. Below are some Frequently asked questions about track and field at SJA. I hope you find it helpful. Please ask a coach for more specific information. 

1. WHEN is track? There is one OFFICIAL season and its for Outdoor track and field. The first official practice is March 11, 2013 and the season runs until mid to late May. It is a pretty short season. Some athletes will condition starting in the summer and throughout the fall. 

We DO compete in indoor track and field meets. This is encouraged yet optional for athletes NOT doing an official SJA sponsored winter sport (basketball/swimming). You may only do Outdoor, but it is weird to only do indoors - that is discouraged. 

2. What event should I do? If you did track and field in grade school, then you know what event you should do. If you are new to track and field, see one of the coaches (Mr. Kieser, Mr. Shannon, Mrs. Garlock) to help you decide. 

3. Do you make cuts? No, we do not make cuts, but every athlete must show up for every practice and follow the same rules and expectations as the rest of the team regardless of talent/ability. 

4. Will I get to compete? yes, everyone will get at least 6 or 7 meets to compete in. The better our depth, the more we get to rest our top athletes so they can focus on the end of the season meets. 

5. Is SJA good at track and field? Heck yeah! We won the District title last year over teams like Magnificat, Lakewood, all the Cleveland Public schools, etc...But lets keep the tradition rolling! 

6. Can I try new events? For the most part yes, but the team is large, so if its not going to work out then please don't take up the coaches time experimenting. 

7. Do we have a website? yes, www.sjatrackandfield.blogspot.com 

8. Have you updated the website for this year yet? No. Soon. 

9. Can I follow SJA track and field on Twitter??  yes, @SJAtrackcc

10. When can I start practicing/conditioning? 

Distance and middle distance runners. They are beginning after school Monday, November 5th. There will be someone there to run with every day, but you do not have to show up every day unless you want to. Contact me if you are new, nervous, or not sure what you're doing so I can help you get started. 

Throwers - Your group will begin meeting with Coach Fidler after Thanksgiving break. Contact me if you want to be a thrower so I can forward the coach your name and contact info. 

Pole vaulters - you are sprinters or MD people who also jump. You meet on Wednesday after school with Coach Wolosz and Coach Marquard. Even on early dismissal days. High Jumpers. We will begin after Christmas break (normally we'd meet during xmas break but I'll be out of town). 

Sprinters - contact me so I know who you are. We will be meeting after school until 4:45 ish on Monday's Tuesdays, and Thursdays. The focus will be on core, strength (weight room), range-of-motion, and circuits. We will probably do warm-up twice a week and do one running workout each week as a group unless the weather is either too nice or too yucky. We will keep this schedule through to Christmas break unless you hear otherwise. 

Thanks! Coach Kieser and the entire track and field staff!

FAQs for 2013 track and field!!

If you are in a winter sport, then focus on that completely and hopefully we'll see you in the spring.....Remember anyone for any sport needs to have an updated OHSAA physical (not a school physical) in order to condition, do indoor, or do outdoor track and field. Its a state law. Below are some Frequently asked questions about track and field at SJA. I hope you find it helpful. Please ask a coach for more specific information. 1. WHEN is track? There is one OFFICIAL season and its for Outdoor track and field. The first official practice is March 11, 2013 and the season runs until mid to late May. It is a pretty short season. Some athletes will condition starting in the summer and throughout the fall. We DO compete in indoor track and field meets. This is encouraged yet optional for athletes NOT doing an official SJA sponsored winter sport (basketball/swimming). You may only do Outdoor, but it is weird to only do indoors - that is discouraged. 2. What event should I do? If you did track and field in grade school, then you know what event you should do. If you are new to track and field, see one of the coaches (Mr. Kieser, Mr. Shannon, Mrs. Garlock) to help you decide. 3. Do you make cuts? No, we do not make cuts, but every athlete must show up for every practice and follow the same rules and expectations as the rest of the team regardless of talent/ability. 4. Will I get to compete? yes, everyone will get at least 6 or 7 meets to compete in. The better our depth, the more we get to rest our top athletes so they can focus on the end of the season meets. 5. Is SJA good at track and field? Heck yeah! We won the District title last year over teams like Magnificat, Lakewood, all the Cleveland Public schools, etc...But lets keep the tradition rolling! 6. Can I try new events? For the most part yes, but the team is large, so if its not going to work out then please don't take up the coaches time experimenting. 7. Do we have a website? yes, www.sjatrackandfield.blogspot.com 8. Have you updated the website for this year yet? No. Soon. 9. When can I start practicing/conditioning? Distance and middle distance runners. They are beginning after school Monday, November 5th. There will be someone there to run with every day, but you do not have to show up every day unless you want to. Contact me if you are new, nervous, or not sure what you're doing so I can help you get started. Throwers - Your group will begin meeting with Coach Fidler after Thanksgiving break. Contact me if you want to be a thrower so I can forward the coach your name and contact info. Pole vaulters - you are sprinters or MD people who also jump. You meet on Wednesday after school with Coach Wolosz and Coach Marquard. Even on early dismissal days. High Jumpers. We will begin after Christmas break (normally we'd meet during xmas break but I'll be out of town). Sprinters - contact me so I know who you are. We will be meeting after school until 4:45 ish on Monday's Tuesdays, and Thursdays. The focus will be on core, strength (weight room), range-of-motion, and circuits. We will probably do warm-up twice a week and do one running workout each week as a group unless the weather is either too nice or too yucky. We will keep this schedule through to Christmas break unless you hear otherwise. Thanks! Coach Kieser and the entire track and field staff!