2020 Indoor Track All Northern County Team: GIRLS

March 24, 2020

Elena Vargas – 1st team – Triple Jump – 300 meters – 4 x 400m relay
Arianna Gonzolez – 3rd team, long jump and 55meters – 1st team, 4 x 400m relay
Chloe Morris – 1st team, 4 x 400m relay
Breanna Cascioli – 2nd team, long jump
Hailey Howard – 2nd team, high jump and pole vault
Ashley Tricarico – 1st team, 4 x 400m relay
Christina Kilduff – 1st team, 1500m racewalk
Elizabeth Toth – 3rd team, 4 x 800m relay
Serenity Delgado – 3rd team, 4 x 800m relay
Bella Hewitt – 3rd team, 4 x 800m relay
Amelie Guzman – 3rd team, 4 x 800m relay and 1500m racewalk

Athletic Update

March 16, 2020

I was just given notification from our Athletic Director as of 3/17 all WCSD grounds including athletic fields will be closed to the public until further notice.

Corona Break Distance Workouts

March 15, 2020

Below is the Workout Schedule for the next two weeks due to the Coronavirus Break. A few things need to be addressed at this point. No one is allowed on campus at any time. Do not go to the track to run, throw or jump. Coaches can not organize group workouts off campus (this is considered practice). Athletes themselves may meet to run together. Due to the fact that large gatherings are not recommended, this should be kept to a minimum. I do not recommend anyone meeting up this week. Run on your own.
Now is the time to get in a good base of training without having to worry about meets. We don’t know what will happen, but we need to get our fitness level where it needs to be so that we are ready when the bell rings. When we find more information we will post it here. At this point everything else is speculation as to what will happen. When we hear something we will let you know. Please check back here for details. For anyone that needs to reach me, you can do so at 845-774-6618.  Stay safe, stay smart.
Thanks,
Coach Sommerlad

John Jay Distance Running Coronavirus Schedule
Mon 3/16-Dynamic warmup-4×100 striders-1 mile easy-3 miles at tempo pace-1 mile easy-stretch
Tues 3/17-Dynamic Warmup-45 minute easy run-stretch-Weightlifting
Wed 3/18- Dynamic warmup-6×100 striders-10 minutes easy-2 min hard-1 minute easy for 30 minutes-10 minutes easy-stretch
Thu 3/19- Dynamic Warmup-45 minute easy run-stretch-Weightlifting
Fri 3/20-Dynamic Warmup-4×100 striders-8 mile run for veterans, 5-6 for new runners
Sat 3/21- Dynamic Warmup-45 minute easy run-stretch-Weightlifting
Sun 3/22-Off
Mon 3/23-Dynamic Warmup-6×100 striders-15 minute warmup-8x hill repeats (find one that’s in your area and adjust accordingly)-15 minute Cool Down
Tue 3/24- Dynamic Warmup-45 minute easy run-stretch-Weightlifting
Wed 3/25-Dynamic warmup-8×100 striders-1.5 miles easy-3 miles at tempo pace-1.5 miles easy-stretch
Thu 3/26- Dynamic Warmup-40 minute easy run-stretch-Weightlifting
Fri 3/27-Dynamic Warmup-6×100 striders-1 mile warmup-6×800 meter repeats with 2 minutes rest-1 mile cool down
Sat 3/28-45 minutes easy-stretch-weightlifting
Sun 3/29-Off

SPRINTERS WORK OUT DURING THE NEXT 2 WEEKS.” OUR MOTTO IN FLIGHT” I WILL UPDATE AS NEEDED.

March 14, 2020

As I am sure you have already heard Dutchess County schools will be closed to students for two weeks beginning Monday, March 16th. This includes all practices on or off campus.
Everyone must continue to work out as normal.

SPRINTERS: for the next 2 weeks 1 day ON 1 day off..
If there is not a track available you may need to improvise I am going to list several work outs, pick what you want for your ON day.

REMEMBER TO WARM UP..PLYOS..STRETCH

FINISH WORK OUT WITH DYNAMIC EXCERCISES..

LATERAL LEG RAISES..CAMEL KICKS..STRAIGHT LEG CAMEL KICKS..FIRE HYDRANTS..ALTERNATING LEG RAISES..MOUNTAIN CLIMBERS..JUMPING JACKS..AIR SQUATS..ETC

Work Out Day:
8 x 100m sprints..70% effort …full recovery
8 x 200m sprints..1/2 speed..walking recovery
6 x 400m sprints..1/2 speed
400 – 300 – 200 – 200 – 300 – 400…2min recovery between reps..1/2speed
8 x 150’s
2 x 30, 60 , 90 meter sprints…full recovery between each..80% effort
8 x hill work out. walk back down to start any hill will do. GREAT FOR GETTING INTO SHAPE!!
8 x 50m sprints..90% EFFORT..full recovery
8 x 100m strides.. jog back to start ..repeat
400 – 150 – 400 – 150 – 400 – 150..(400 at 1/2 speed..150@ max effort)200m recovery walk..repeat 2x
2 x 1 mile of IN’s and Out’s…10 min recovery between each

IF YOU ARE NOT ABLE TO GET TO A TRACK OR A PARK HERE IS A GRREAT WORK OUT IN YOUR NEIGHBORHOD:
… PICK A STARTING POINT SPRINT TO A MAIL BOX , JOG TO THE NEXT MAIL BOX, SPRINT TO THE NEXT DRIVE WAY AND REPEAT FOR A TOTAL OF 15 TO 20 MINS.. PICK A POINT THAT CHALLENGES YOU. OUR SPORT IS ALL ABOUT THAT ..RECOVERY WALK.. AND REPEAT 2X

OFF DAY:
WARM UP
PLYOS..BUTT KICKS..A SKIPS ..B SKIPS..TOE WALK..HEEL WALK..HIGH KNEES ..ETC
STRETCH
STRENGTH TRAINING.. AT HOME..I WOUD AVOID GYMS!! IF YOU NEED IDEAS I HAVE A TON!!
30 MIN EASY RUN

ANY QUESTIONS PLEASE CALL: COACH LEE..845-264-2047…EMAIL..ROBELEE@US.IBM.COM

Practice on March 16th@3pm

March 13, 2020

Parents Meeting

March 13, 2020

Parents meeting for Monday, Mon 16th has been cancelled. I will convey any and all material through our website, instagram and handouts. As you know this situation continues to change and we will try to keep everyone informed.

SPORTS AT WAPPINGER FALLS SCHOOL DISTRICT ARE STILL ON.. AT THIS TIME SPRING ATHLETICS IS STIIL A GO!!

March 13, 2020

TRACK PRACTICE TODAY @2PM…

Spring Track

March 13, 2020

As with the start of many of our sport seasons, athletes are not securing their valuables. We are already having issues of theft. I understand that the lockers in the gym may not be large enough to store a full bookbag and athletic bag. However valuables including wallets, phones jewelry and airpods need to be secured.

FAMILY ID ENDS ON MARCH 3RD

February 21, 2020

FAMILY ID IS OPEN.. GET YOUR PHYSICAL IF NEEDED. FAMILY ID ENDS 1ST WEEK OF MARCH

February 16, 2020
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