The Heavens are pouring buckets of rain upon us but we must continue our journey to stay focus, get in shape and stay in shape over spring break..NO Excuses!!..practice today @2pm.. We will be inside,we will use the weight room.hallways,stairs and any means available to get the job done.. But, be prepared to go outside if the rain stops.

We have practice all this week for Distance/Sprinters/Jumpers. Make all attempts to get to practice! If you go away on vacation, practice on your own. If you can not get a ride, try hard to find one. Our 1st meet is on 4/6. With 130 athletes on the team and only having 2 buses we will not be able to take everyone. Your commitment to the team may make the difference in competing in the first meet.

Practice at the High School: Monday, Tuesday, Wednesday, Friday : 2pm

Workouts are below for those that are going to be away.

Spring Break Workout Schedule

* I understand it is break, but it is really important to run these workouts. You have worked so hard the past few weeks to get into shape, and I am sure you will not want to have to start all over when you return especially with the first two meets coming up on April 6 and April 11.

Saturday – 30 minute Run

Sunday- Long Run 50-60 minutes

Monday – Continuous 33 minute Run
10 minute jog, 4×3:00 pickups with 2:00 jog between each, 5 min cool down jog.
The pace for the 3:00 is Tempo Pace, comfortable hard.

Tuesday – 35 minute Run + 6 x 100m strides

Wednesday – Option of 2 workouts. Pick one.
1) Find a hill that takes 1:00-1:30 to run up similar to IBM hill.
15 minute warm-up, 6x hill, 15 minute cool down.

2) 15 min warm up
6×1:30@ faster than Tempo Pace w/2:00 rest
10 min cool down

Thursday – 35 minute Run + 6 x 100m strides

Friday – Continuous 33 minute Run
10 minute jog, 4×3:00 pickups with 2:00 jog between each, 5 min cool down jog.
The pace for the 3:00 is Tempo Pace, comfortable hard.

Saturday – Long Run 50-60 minutes

Make all attempts to get to practice..If you go away on vac.. practice on your own.. If you can not get a ride try hard to find one.. Our 1st meet is on 4/6. With 130 athletes on the team and only having 2 buses we will not be able to take everyone… Your commitment to the team may make the difference in competing in the first meet.

March 29: Practice 2pm @Jay
Warm up(1 mile)…… Stretch……Plyos
8 X 350′S @ 80%…2 MN RECOVERY
Cool Down

March 30: Practice 2pm @ Jay
Warm up(1mile)…Stretch…Plyos
Starts( 10 X 100′S @ 80%)…2 MIN RECOVERY
Cool Down

March 31: Practice 2pm @ Jay
Warm up(1 mile)…Stretch….Plyos
Weight Room
Cool Down

April 1: Practice is on your own!!!!
Warm up (1mile)….Stretch….Plyos
30mins easy
6 x 100m strides
Cool Down

April 2: Practice 2pm @ Jay
Warm Up(1 mile)….Stretch….Plyos
Ladder w/out…50-100-150-200-200-150-100-50-400
2 min recovery
Cool Down

April 3: Practice 10am @ Jay
Warm Up(1mile) ….Stretch…..Plyos
\ 10 x 20 sec sprint x 30 sec jog
Weight Room
Cool Down
HAPPY EASTER

I would like to thank those who took the time to come out and be a part of our Meet the Coaches Meeting. I hope we answered all your questions.
If anyone is interested in joining the Booster Club please email or call me.. or email l our current president Tricia Miyoshi at miyoshi@packagepavement.com’

Thank You

Congratulations to John Jay Indoor Track All County Team:

Brandon Summers – 2nd Team…Weight Throw
Joe Mosca – 3rd Team… High Jump
Tim Mcintyre – 3rd Team…Pole Vault

Daniella Bernasconi – 1st Team…55meter Hurdles
– 1st Team…600meters
Lauren Crawford – 3rd Team…600meters
Irene Santiago – 3rd Team…Weight Throw
Emily Incledon – 2nd Team …1500m Walk
Erica Rausch – 3rd Team 1500m Walk

4 x 400m Relay – 1st Team…New County Record – 4:03.3
Allie Bernasconi
Daniella Bernasconi
Michelle Granuzzo
Lauren Crawford

4 x 200m Relay – 1st Team…New County Record – 1:47.9
Allie Bernasconi
Daniella Bernasconi
Michelle Granuzzo
Amanda Guisto

There will be a Parents meeting on Wed the 24th. The meeting will be in the large group instruction @ 7pm. The room is located directly behind the the main entrance.
This is a great oppoortunity to get all your questions answered about the upcoming spring season..

Selected sizes. Act Fast. Go to this link: http://www.runningwarehouse.com/catpage-AMB3GTPD.html

Here is another link with discounted spikes: http://www.firsttothefinish.com/specials.asp

John Jay Girls Track had a very successful weekend at the NSIC Indoor Nationals held at the armory.

In Friday’s Sprint Medley Relay team (Allie Bernasconi, Amanda Giusto, Michelle Granuzzo and Daniella Bernasconi), set a new school record of 4:22 bettering it by 12 seconds!

Saturday, The 4x mile relay team of Gabrielle Drummond, Danielle Drummond, Brianna Callaghan, and Gabrielle Robert tied the school record of 22:46 and placed 9th overall.

Sunday saw: Irene Santiago in the Weight Throw with throw of 33’4 and Daniella Bernasconi in the 800m with a time of 2:26.

Sunday also saw the girls 4x400m Relay team (Allie Bernasconi, Daniella Bernasconi, Lauren Crawford, Michelle Granuzzo) smash their own County and School record running a 4:03.3!! The previous record was 4:06.25.

It was an incredible job by the girls this weekend! Great way to end the season!

New Balance T&F Center Admission
2 Day Pass: $25
3 Day Pass: $30
Friday: Adults $10, Youth (under 18) $8, Seniors (over 60): $8
Saturday: Adults $15, Youth (under 18) $8, Seniors (over 60): $8
Sunday: Adults $20, Youth (under 18) $8, Seniors (over 60): $8