GIRLS: MAY/JUNE CROSS COUNTRY TRAINING PLAN

May 4, 2020

THE SPEED WORK SESSIONS MAYBE NEW TO SOME OF YOU. THE MID DISTANCE GROUP BEFORE SCHOOL ENDED STARTED SOME SPEED SESSIONS. LOVED THEM AND WAS AMAZED ON HOW SORE THEY WERE INTIALLY BUT HOW MUCH FASTER THEY FELT.
.. BE SMART. WARM UP WELL. DO NOT START SESSIONS WITH OUT A GOOD WARM UP.. NO INJURIES.

MAY AND JUNE CROSS COUNTRY TRAINING

Virtual 5K

April 29, 2020

Good Afternoon,
 
First, I hope this email finds you well and safe. I would like to introduce myself. My name is Kristen Barton and I am the new Marathon Project Coordinator. I had hoped our meeting would be in person but given the current circumstances that will have to be at a later date. While working remotely and in trying to come up with creative ways to continue the program during a time where so much of the way we work, exercise and socialize is rapidly taking on a new digital form, the Marathon Project is also making that temporary shift.
 
We have decided to host our first ever Virtual 5k, “Not All Superheroes Wear CAPEs”. This is a way to honor and celebrate our essential workers during the COVID-19 Epidemic as well as get participants moving and thinking about self-care. As a Prevention program I believe now more than ever at a time when social distancing and isolation may put those with a substance abuse disorder at risk for relapse, it is important to provide opportunities to our community take care of their health.
 
I am reaching out to you today seeking your support in helping spread awareness of our Virtual Event. If you are able to share the event link with colleagues, friends & family it would help lengthen our reach throughout Dutchess County and perhaps beyond. I believe in the power of this program and its ability to have a positive influence to the youth of Dutchess County. Below I have attached a link to our event on the CAPE website and the Facebook Event Page. Please feel free to share our event on social media as well. I have also provided a link to the Facebook Event page.
 
CAPE Event Link: https://capedc.org/events/naswc-2020/
 
Facebook Event Link: https://www.facebook.com/events/1110604509315865/
 
Thank you for your support.
 
Be well,
 
Kristen Barton
Marathon Project Coordinator
The Council on Addiction Prevention & Education
Phone: (845)765-8301 x 101 / Fax: (845)765-8304
Work Cell Phone: (845)743-0357
807 Route 52, Fishkill, NY, 12524
kbarton@capedc.org

Spring State Meets Cancellation

April 27, 2020

NEW YORK STATE PUBLIC NEWS ANNOUNCEMENT HIGH SCHOOL ATHLETIC ASSOCIATION For Immediate Release April 27, 2020

Contact Information: Chris Watson, Dir. of Communications Phone: 518-690-0771 Ext. 308 Education Through Interscholastic Athletics cwatson@nysphsaa.org
NYSPHSAA Cancels Spring State Championships, Regular Season Remains on Hold

Latham, NY – The New York State Public High School Athletic Association (NYSPHSAA) announces the cancellation of the 2020 spring state championship events. The impacted events are boys and girls track & field, boys tennis, softball, baseball, golf and both boys and girls lacrosse state championships scheduled to be held between June 4th – 13th.

“Unfortunately, with the continued impact of the COVID-19 crisis, hosting the spring 2020 state championships is no longer feasible (time factor, facility and venue availability, etc.)” said Paul Harrica, NYSPHSAA’s President. “Canceling the remaining winter state championships in late March was challenging and the cancelation of our spring state championships today is equally disappointing.”

Dr. Robert Zayas, NYSPHSAA Executive Director said, “Today’s decision is difficult for the membership of NYSPHSAA. We certainly sympathize with the students, coaches and their school communities, especially the graduating seniors.”

The NYSPHSAA will continue to rely upon information from the New York State Department of Health, local health departments as well as the Governor’s office for information and guidance on COVID-19 and its impact upon the spring regular season. As of today, the spring regular season remains on hold for nine of the 11 Sections; Section VIII and XI (Long Island) officially canceled all spring events on April 21st. Individual Sections have the authority to decide whether to hold regular season contests.

For student-athletes to return to athletic participation this spring, schools need to be reopened by the Governor of New York State. The date students can return to school will play a significant role in the possibility of a spring sports regular season.

About NYSPHSAA (Twitter: @NYSPHSAA | Facebook: NYSPHSAA | YouTube: NYSPHSAASports): The New York State Public High School Athletic Association Inc. is a non-profit, voluntary, educational service organization composed of public, parochial, and private schools dedicated to providing equitable and safe competition for the students of its member schools. The organization conducts 32 championship events and governs the rules and regulations of high school athletics in New York State. Membership is open to secondary schools providing interschool athletic activities for boys and girls in grades 7-12.

Distance Running Schedule 4/27-5/3

April 26, 2020

John Jay Running FAMILY,

Still no verdict on the season. Keep training like the champions that you are!

Mon. 4/27: Dynamic Warmup-Fartlek consisting of 10 minute warm-up, 26 minutes of 2 minutes hard-2 minutes easy, 10 minute cool down.

Tues. 4/28: Dynamic Warmup-45 minutes easy, weightlifting

Wed. 4/29: Dynamic Warmup-10 minutes easy-25 minute tempo-10 minutes easy

Thur. 4/30: Dynamic Warmup-30 minutes easy, weightlifting

Fri. 5/1: Dynamic Warmup-1 mile warmup, 10×100 meter striders, 3×800, 3×400, 3×200, 3×100 (all out on the 100s) with 2 minutes rest, only 1 minute between 100s

Sat. 5/2: Dynamic Warmup-40 minutes easy, weightlifting

Sun. 5/3: Off

Sat. and Sun can be reversed if need be.

Hard Work Beats Talent When Talent Doesn’t Work Hard!!

 

COACH SOMMERLAD: COACH OF THE YEAR

April 24, 2020

I NEED EVERYONE PAST AND PRESENT TO RALLY AROUND COACH SOMMERLAD WHO DID NOT GET TENURE AT JOHN JAY. WHAT THAT MEANS IS THAT HE WILL HAVE TO RESIGN OR GET FIRED. WE LOSE A GREAT COACH!!! I NEED EVERYONE TO EMAIL THE DISRICT BY MONDAY. THAT IS WHEN THE BOARD MEETS. SHOW YOUR FEELINGS!! SPREAD THE WORD..

EMAIL: WCSD.BOARD@WCSDNY.ORG

Distance Running Workout 4/20-4/26

April 20, 2020

John Jay Distance Running Schedule 4/20-4/26
Mon. 4/20-Dynamic Warmup-10 minutes easy-26 minutes of 2 minutes hard-1 minute easy-10 minutes easy-stretch
Tues. 4/21-Dynamic Warmup-45 minutes easy-stretch-weightlifting
Wed. 4/22- Dynamic Warmup-6 mile tempo run-1 mile easy-4 miles at tempo pace-1 mile easy-stretch
Thur. 4/23- Dynamic Warmup-40 minutes easy-stretch-weightlifting
Fri. 4/24- Dynamic Warmup-1 mile warmup-6×100 striders-3×1000 with 3 minutes between, 2 of the minutes must be jogging-then 5 minute jog after. Then 1 minute complete rest-into 3×400 with 2 minutes rest (1 jogging)-3×200 with 2 min rest between (1 jogging)-1 mile cool down-stretch
Sat. 4/25- Dynamic Warmup-45 minutes easy-stretch-weightlifting
Sun. 4/26-Off

Distance Workout Schedule 4/13-4/19

April 13, 2020

Mon. 4/13- Dynamic Warmup-30 minute easy run-stretch-Weightlifting
Tues . 4/14-Dynamic Warmup-10 miles (6 miles for new runners)-stretch
Wed. 4/15-Dynamic Warmup-40 minute easy run-stretch-Weightlifting
Thur. 4/16-Dynamic Warmup-1 mile warmup-Instead of Distances I’m giving time for this interval workout: Interval times to run fast: 1:00-1:30-2:00-2:30-3:00-3:00-2:30-2:00-1:30-1:00 All with 2 minutes full rest (not a fartlek). 1 mile cool down
Fri. 4/17-Dynamic Warmup-45 minute easy run-stretch-weightlifting
Sat.- 4/18-Dyamic Warmup-6×100 striders 2 miles easy-4 miles (new runners 3 miles) at tempo pace-2 miles easy-stretch
Sun-Off

Distance Running Workout Schedule 4/6-4/12

April 5, 2020

Mon 4/6-Dynamic warmup-4×100 striders-1 mile easy-4 miles at tempo pace-1 mile easy-stretch
Tues 4/7-Dynamic Warmup-45 minute easy run-stretch-Weightlifting
Wed 4/8- Dynamic warmup-8 minutes easy-30 seconds hard-2 min easy-1 min hard-2 min easy-1:30 hard-2 min easy-2:00 hard 2 min easy-2:30 hard-2 min easy 3 min hard-then the same back down 2;00-1:30-1:00-:30 hard with 2 min easy between-8 minutes easy
Thu 4/9- Dynamic Warmup-35 minute easy run-stretch-Weightlifting
Fri 4/10-Dynamic Warmup-4×100 striders-10 mile run for veterans, 5-6 for new runners
Sat 4/11- Dynamic Warmup-45 minute easy run-stretch-Weightlifting
Sun 4/12-Off

Distance Workouts 3/30-4/5 Corona Break

March 29, 2020

Here are the distance workouts for 3/30-4/5:

Mon 3/30: Dynamic Warmup-6 mile tempo run of 1 mile easy-4 hard-1 easy
Tues 3/31: Dynamic Warmup-45 minute easy run-Weightlifting
Wed 4/1:   Dynamic Warmup- 10 minutes easy-30 minute fartlek of 3 min hard-2 min easy-10 minutes easy
Thur 4/2:  Dynamic Warmup-40 minutes easy-Weightlifting
Fri 4/3:      Dynamic Warmup- 60 minute long run. Take the first and last 10 minutes easy. Go a bit faster for the middle 40, but not as fast as a tempo.
Sat 4/4:     Dynamic Warmup-40 minutes easy-Weightlifting
Sun 4/5: Off (you can switch Sat. and Sun. if need be)

Keep focusing on the long term goals. Get yourself in the best possible condition if we get the chance to compete this season. Train like the champions that you are, and aspire to be in the future!

Womens Track and Field: Ithaca College

March 25, 2020

Good Morning

Ithaca College is still accepting applications for 2020 graduates and has extended the deposit payment deadline to June 1, 2020. The track program is still looking for a number of athletes in all events. Below I have outlined our minimum standards of what we are looking for. If you have any student-athletes that are interested in competing collegiately but haven’t found a home for next fall yet, please connect them with me.

Minimums Standards
– 60 meter dash: 8.20′
– 60 meter hurdles: 9.70′
– 100 meter dash: 12.95′
– 100 hurdles: 16.40′
– 400 hurdles: 1:08.0
– 200 meter dash: 26.50′
– 400 meter dash: 60.30′
– 800 meter run: 2:23.00
– 1000 meter run: 3:06.00′
– 1500 meter run: 4:52.00′
– Mile run: 5:18.00′
– 2k steeplechase: 8:00.00′
– 3,000 meter run: 10:36.00′
– 5,000 meter run: 18:40.00′
– Long Jump: 16’10.75″
– Triple Jump: 34’5.24″
– Shot Put: 35’1″
– Discus: 111’6.25″
– Hammer: 134.5.75″
– Weight: 47’2.75″
– Pole Vault: 11’7.75″
– High Jump: 5’0,5″
– Javelin: 95’1.5″

They have also started recruiting 2021 graduates.

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