Practice Schedule

July 23, 2014

I hope everyone is putting in quality miles this summer. Make some of your runs challenging. Play with the tempo and the pace of your runs. Just do not settle for a comfortable pace. Lets start being uncomfortable and challenge yourselves.

If you are being lazy and not getting in your runs it will show when we start meeting everyday as a team in August.

1st meet Sept 6th. 6 weeks away

Captains need to be responsible and make the scheduled practice times. We put you in that position because we feel you are leaders. If for some reason you feel you are not up for the task please let Coach Spear and I  know.

We expect everyone to make practice. if you can not due to illness, vacation or  other responsibilities it is your responsibility to let the coaches know.

Captains will be getting together to hold practice this week. Coach Spear and I are away this week. Our next team practice will be on 7/31, Thursday @  Bowdoin Park. Practice will begin at 6pm.

If you need a ride to practice plan in advance and make it happen. I am sure you can arrange a ride with some one.

Thursday Practice..7/17

July 14, 2014

Practice will be at Bowdoin Park @ 6pm. We will meet at the very bottom of the hill.  Practice will end around 7.30pm

NEWS ITEM:  Starting on 7/21 all fall athletes are required to fill out a health history form. That form is located in the athletic Directors Office at John Jay. Please call 897-6700 ext 3-0196 .

Thank You



Shin Splints..

July 14, 2014

Shin Splints

Shin Splints

Shin splints, the catch-all term for lower leg pain that occurs below the knee either on the front outside part of the leg (anterior shin splints) or the inside of the leg (medial shin splints), are the bane of many athletes, runners, tennis players, even dancers. They often plague beginning runners who do not build their mileage gradually enough or seasoned runners who abruptly change their workout regimen, suddenly adding too much mileage, for example, or switching from running on flat surfaces to hills.
The nature of shin splints, also known as medial tibial stress syndrome (MTSS), most often can be captured in four words: too much, too soon.
Identifying symptoms of shin splints
Shin pain doesn’t always mean you have shin splints. It might be a sign of some other problem. The following are two conditions that are sometimes mistakenly diagnosed as shin splints.
Pain on the anterior (outside) part of the lower leg may be compartment syndrome–a swelling of muscles within a closed compartment–which creates pressure. To diagnose this condition, special techniques are used to measure the amount of pressure. Sometimes surgical “decompression” is required. The symptoms of compartment syndrome include leg pain, unusual nerve sensations, and eventually muscle weakness.
Pain in the lower leg could also be a stress fracture (an incomplete crack in the bone), which is a far more serious injury than shin splints. A bone scan is the definitive tool for diagnosing a stress fracture. However, there are clues you can look for that will signal whether or not you should get a bone scan.
The pain of shin splints is also more generalized than that of a stress fracture. Press your fingertips along your shin, and if you can find a definite spot of sharp pain, it’s a sign of a stress fracture. Additionally, stress fractures often feel better in the morning because the bone has rested all night; shin splints often feel worse in the morning because the soft tissue tightens overnight. Shin splints are also at their most painful when you forcibly try to lift your foot up at the ankle and flex your foot.
Common causes of shin splints
There can be a number of factors at work, such as overpronation (a frequent cause of medial shin splints), inadequate stretching, worn shoes, or excessive stress placed on one leg or one hip from running on cambered roads or always running in the same direction on a track. Typically, one leg is involved and it is almost always the runner’s dominant one. If you’re right-handed, you’re usually right-footed as well, and that’s the leg that’s going to hurt.
The most common site for shin splints is the medial area (the inside of the shin). Anterior shin splints (toward the outside of the leg) usually result from an imbalance between the calf muscles and the muscles in the front of your leg, and often afflict beginners who either have not yet adjusted to the stresses of running or are not stretching enough.
But what exactly is a shin splint? There’s no end-all consensus among sports scientists, and theories have included small tears in the muscle that’s pulled off the bone, an inflammation of the periosteum [a thin sheath of tissue that wraps around the tibia, or shin bone], an inflammation of the muscle, or some combination of these. Fortunately, experts agree on how to treat them.
Treatment of shin splints
Experts agree that when shin splints strike you should stop running completely or decrease your training depending on the extent and duration of pain. Then, as a first step, ice your shin to reduce inflammation. Here are some other treatments you can try:
Gently stretch your Achilles if you have medial shin splints, and your calves if you have anterior shin splints. Also, try this stretch for your shins: Kneel on a carpeted floor, legs and feet together and toes pointed directly back. Then slowly sit back onto your calves and heels, pushing your ankles into the floor until you feel tension in the muscles of your shin. Hold for 10 to 12 seconds, relax and repeat.
In a sitting position, trace the alphabet on the floor with your toes. Do this with each leg. Or alternate walking on your heels for 30 seconds with 30 seconds of regular walking. Repeat four times. These exercises are good for both recovery and prevention. Try to do them three times a day.
If you continue running, wrap your leg before you go out. Use either tape or an Ace bandage, starting just above the ankle and continuing to just below the knee. Keep wrapping your leg until the pain goes away, which usually takes three to six weeks. “What you’re doing is binding the tendons up against the shaft of the shin to prevent stress,” Laps says.
Consider cross-training for a while to let your shin heal. Swim, run in the pool or ride a bike.
When you return to running, increase your mileage slowly, no more than 10 percent weekly.
Make sure you wear the correct running shoes for your foot type specifically, overpronators should wear motion-control shoes. Severe overpronators may need orthotics.
Have two pairs of shoes and alternate wearing them to vary the stresses on your legs.
Avoid hills and excessively hard surfaces until shin pain goes away completely, then re-introduce them gradually to prevent a recurrence.
If you frequently run on roads with an obvious camber, run out and back on the same side of the road. Likewise, when running on a track, switch directions.
If you are prone to developing shin splints, stretch your calves and Achilles regularly as a preventive measure.


Myths and Facts About Staying Hydrated

July 9, 2014

Fluid conceptions for training and racing in hot weather

Training and racing in hotter weather absolutely demands getting hydration right. For years, we’ve been told that key elements of doing so include avoiding caffeinated beverages and drinking small amounts throughout the day. Is that true? Let’s look at some hydration claims and facts.


Caffeine naturally occurs in the leaves, nuts and seeds of plants. It enters the runner’s diet through various foods and beverages consumed every day, such as tea, coffee, colas, chocolate and energy drinks. (Put another way, items that many of us consume on a daily basis with great enjoyment.) Caffeine has long been identified as being a diuretic; it promotes the excretion of urine by increasing blood flow to the kidneys. Therefore, runners have traditionally been told, avoid caffeinated beverages, especially when it’s hot, because increased water losses could impair performance.

In 2005, the American College of Sports Medicine clarified how caffeine affects hydration. The organization’s statement on hydration includes this sentence: “Caffeine ingestion has a modest diuretic effect in some individuals but does not affect water replacement in habitual caffeine users, so caffeinated beverages can be ingested during the day by athletes who are not caffeine naive.” In other words, if you’re used to it, moderate amounts of caffeine don’t increase urine output more than a similar amount of water.

How is this possible, given the well-known urge to find the nearest bathroom not long after having a coffee? Caffeine is rapidly absorbed by the body, and reaches its highest concentration about an hour after it’s consumed; it can maintain that peak for several hours. During that time, yes, it often contributes to greater urine output for several hours, but that phenomenon is followed by a decrease in urine output. Over the course of 24 hours, then, caffeine results in no significant difference in overall urine volume. On a daily basis, habitual caffeine users aren’t dehydrated by their beloved beverages.

A natural concern for even regular caffeine users is avoiding increases in the urge to urinate during the early stages of a race. Fortunately, since there’s an increase in catecholamines and less blood flow to the kidneys, the early diuretic effect of caffeine is often lacking during exercise.

Response to caffeine varies from person to person. Identify if and when caffeine fits appropriately into your running. Caffeine right before a hard workout or race may induce an upset stomach or jittery feeling. On the other hand, regular caffeine users may suffer nausea and headaches if they go without. For most people, caffeinated beverages can count toward daily fluid intake and aren’t long-term dehydrators.


Runners are used to hearing that the stomach can’t process more than 7 ounces of fluid every 15 minutes and that, therefore, the key to staying hydrated is to consume small amounts. In reality, recent research shows that drinking more fluid less frequently, compared with drinking the same total volume spread out in smaller, more frequent intakes, speeds gastric emptying (the movement of fluid from your stomach to intestines).

This is so because as fluid volume increases, gastric-emptying rate also increases, allowing the small intestine to be more proficient at absorbing and delivering essential fluids, carbohydrates, and electrolytes to the body. Ingesting the appropriate fluid volume may be more valuable than the actual timing (although drinking at regular intervals still supports maintaining this faster rate of gastric emptying).

The overall goal remains to match fluid intake with fluid loss during a run. Maintaining body mass that’s within 2 to 3 percent of your pre-run weight and avoiding weight gain conveys appropriate hydration. This is done most effectively by tracking your pre-run nude body weight compared to post-run nude weight; calculating your sweat rate offers insight as to about how many ounces to drink per hour. If you gained weight on the run, you drank too much during it. Conversely, and more commonly, weight loss greater than 2 to 3 percent indicates you need to take in more fluid; your performance, especially at faster paces, starts to suffer significantly once you get past that amount of dehydration.

Once your overall volume need is determined, experiment with training your gut to tolerate greater fluid volumes at regular intervals while matching sweat loss. For instance, if 18 ounces per hour is your ideal volume, try consuming 6 ounces every 20 minutes as compared to 3 ounces every 10 minutes. By practicing in training, it’s possible to teach the body to tolerate greater fluid volume less frequently and support faster gastric emptying.


Hypertension isn’t common in the young, but it increases in prevalence with age. Because sodium is often associated with hypertension, it’s common to be concerned about sodium intake as we age. For a healthy runner with low sweat losses, 2-3 grams of sodium a day may be sufficient. During hot running conditions, however, sodium loss alone may well exceed the standard intake guidelines. Where should most of us hedge our bets: Less sodium out of concern for heart disease years from now, or more sodium out of concern for poorer performance on tomorrow’s run?

If you don’t have a personal or family history of hypertension, go with the better-running-performance option. Research confirms sodium loading before exercising in the heat supports fluid balance and endurance during exercise. Sodium ingestion is beneficial during a run because it stimulates thirst and helps to replace electrolyte losses from sweat. Failing to take adequate sodium after running hinders the return to a state of normal hydration.

Sodium loss is harder to assess than fluid loss. A grainy texture to the face and skin, a white sweat ring on clothing, and sweat-saturated clothes are signs of high sodium losses after a run. Inadequate sodium may also be the culprit behind nagging muscle cramps. These recognizable signs of greater sodium losses warrant a little extra sodium in the diet. Recent research suggests the body adapts to a greater appetite for salt when sweat loss is high, as compared to distaste for salt when sweat loss is low.

Sodium replacement doesn’t mean pouring salt over all your food or snacking on chips all day. Aim for food choices that are not only rich in sodium, but also rich in other nutrients on days when your sodium losses are likely to be higher. Such options include cheeses and other forms of dairy, bagels, canned tuna, olives, vegetable juice and chili.

Runners with a strong family history or diagnosis of hypertension will find the most reliable way to manage the situation is with regular physical examinations and communication with their physician. General hypertensive guidelines still apply, but it’s possible limiting the amount of exceedingly high-sodium foods like processed meats and fast food would be adequate during hot summer training sessions.



July 7, 2014

BE READY!! 6pm @ John Jay

Kick Off Meeting

Warm Up


Work Out

Cool Down

Core Work

Summer Twilight Series Track Meets

July 6, 2014

This Tuesday (7/8) is the first day of the Twilight Series Meets at Hendrick Hudson HS and this Friday (7/11) is the first meet of the Twilight Series at Arlington HS. Doing a 1600 / 3200 double could be a good way to get some extra XC mileage in and of course for non-XC athletes there are other track events as well. Some of the coaches may even be there some days participating in the meet as well!

Also don’t forget first XC practice is Thursday (7/10), first sprinter summer practice is TBD.

All Northern County Spring Track Team: Pick up your Plaques at Jay on 7/10@6pm

June 30, 2014



Aaron Hamilton (3rd Team- 100/200/400, 2nd- 4×4)
Nate Diedrick (2nd Team- 110h, 3rd- 400h)
Matt Goldsmith (3rd Team- LJ/HJ/Pent)
Troy Dean (3rd Team- Steeple)
Sean Powell (1st Team- PV)
Shawn Flynn (3rd Team- Pent)
Matt McDonald (2nd Team- 4×4)
Kevin O’Connor (2nd Team – 4×4)
Nik Angyal (2nd Team- 4×4)




Khiara Young (2nd Team- 400/4×4)
Sam Mosca (3rd Team- 800, 2nd- 4×4)
Kendall Sprinkle (3rd Team- TJ)
Megan Kohl (3rd- HJ, 2nd Team- 4×4)
Megan Sadowitz (3rd Team- HJ)
Epiphanie Reddick (2nd Team- SP)
Lauren Miller (1st Team- Jav)
Allie Gusmano (2nd Team- 4×4)


June 29, 2014

We  to fund raise over the summer. Car wash or something.. Need some one to take charge and get it going.

Do we have any parents who would be interested in running the Booster Club?

Practice at Jay on 7/10 @ 6pm..we will meet by the track that is now under construction

Captains will be announced on July 10th.

Keep to the planned mileage!!  9 weeks before our 1st meet

Run some road races over the summer to get your miles in.

If you r running in any twilight /summer meets double running mile and 2 miles.

Physicals need to be in “NOW”.. you will not be able to practice with us in Aug with out it. There is no excuse for those of you who have run in the past!!!              Both teams could have great seasons if work is put in over the summer.






The John Jay Track is “GONE”

June 24, 2014

Our old track is gone..The track has been ripped up and is down to the concrete.  New track will be in soon.  NAVY BLUE WITH COLUMBIA  BLUE LANE LINES… “SMOKIN” …Stop by and take a look..

Cross Country

June 17, 2014

We should be in full swing in starting our summer cross country training.

Keep to the planned mileage


Watch the traffic.  Obey rules of running on the road. You run facing on coming traffic. This allows you to get out of the way if you have to.

Hydrate often.,. Night before a work out

Do not just run on the roads. Finds soft areas to run on.

Do not forget about strength training.. Important

Warm up…Stretch…Work out….Cool down….Stretch






ADD ANY DETAILS THAT SHOW US HOW YOU ARE TRAINING FOR THIS FALL SEASON. Based on the returnees from last year we have a good idea who will be making our top 5. The next 2 spots that make up the  varsity team are up for grabs!! It will all depend on who is doing the work over the summer. and is ready to compete..



Any questions please contact

Coach Lee – 845-264-2047…

2014 Summer Cross Country Training Program for New Team Members 2014

2014 Summer Cross Country Training Program Varsity

Our first scheduled practice date as a team will be on Thursday July 10th @ John Jay . We will meet on the track



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