Loading ...
|
Varsity |
Frosh / Soph |
|
Monday, March 30, 2009 AM: Active warm-up / core 20 minute warm-up run 8 x 800 20 minute cool down run Stretch PM: 40 minute run at easy pace on your own
Tuesday, March 31, 2009 Active warm-up / core 80 minute run at easy pace 2 x 100 strides 1 x 300 finisher Stretch
Wednesday, April 1, 2009 AM: Active warm-up / core 50 minute run at easy pace 6 x 100 strides Stretch PM: 40 minute run at easy pace on your own
Thursday, April 2, 2009 Active warm-up / core 15 minute warm-up run 8 x 150 sprints (125 jostle / 125 walk) 15 minute cool down run Stretch
Friday, April 3, 2009 Active warm-up / core 40 minute run at easy pace 6 x 100 strides Stretch
Saturday, April 4, 2009 85 minute run at easy pace with surges on your own
Sunday, April 5, 2009 30 – 45 minute run at easy pace on your own
|
Monday, March 30, 2009 Active warm-up / core 15 minute warm-up run 15 minute cool down run Stretch
Tuesday, March 31, 2009 Active warm-up / core 70 minute run at easy pace 2 x 100 strides 1 x 300 finisher Stretch
Wednesday, April 1, 2009 Active warm-up / core 40 minute run at easy pace 6 x 100 strides Stretch
Thursday, April 2, 2009 Active warm-up / core 10 minute warm-up run 6 x 150 (125 jostle / 125 walk) 10 minute cool down run Stretch
Friday, April 3, 2009 Active warm-up / core 30 minute run at easy pace 6 x 100 strides Stretch
Saturday, April 4, 2009 75 minute run at easy pace with surges on your own
Sunday, April 5, 2009 30 – 45 minute run at easy pace on your own
|
-
27Mar
-
26Mar
Track and Field Practice Schedule for Spring Break (Hurdlers & Mid-Distance)
Friday 3/27 @ Neuqua 2:45-5:00 pm Core, warm up, and 3 x 100 m strides, (hurdle drills & starts)
-
30 minute easy run, Field Events, relay exchanges
-
Stretch
-
Weights
Saturday 3/28 (No official practice) Core, warm up, and 3 x 100 m strides
-
45 minute easy run
-
Stretch
-
Weights
or Illinois Prep Top Times Meet
or Bolingbrook Meet @ Lewis University
Sunday 3/29 (No official practice) Rest
Monday 3/30 @ Neuqua 8-10 am Core, warm up, and 3 x 100 m strides, (hurdle drills & starts)
-
10 minute hard tempo run with hills if possible
-
or 1 x 1200 m all out
-
Cool down (3 miles)
-
Stretch
-
Weights
Tuesday 3/31 @ Neuqua 8-10 am Core, warm up, and 3 x 100 m strides
-
2 x 200 m all out
-
2 x 200 m 2 seconds slower than all out
-
Cool down (3 miles)
-
Stretch
-
Weights
Wednesday 4/1 @ Neuqua 8-10 am Core, warm up, and 3 x 100 m strides, (hurdle drills & starts)
-
45 minute easy run, Field Events
-
Stretch
-
Weights
Thursday 4/2 @ Neuqua 8-10 am Core, warm up, and 3 x 100 m strides
-
3 sets of 5 x 50 m all out with 3 minutes rest, relay exchanges
-
Cool down (3 miles)
-
Stretch
-
Weights
Friday 4/3 @ Neuqua 8-10 am Core, warm up, and 3 x 100 m strides, (hurdle drills & starts)
-
3 x 300 m all out or 3 x 200 m over hurdles
-
Cool down (3 miles)
-
Stretch
-
Weights
Saturday 4/4 (No official practice) Core, warm up, and 3 x 100 m strides
-
45 minute easy run
-
Stretch
-
Weights
Sunday 4/5 (No official practice) Rest
-
-
14Feb
Yesterday our team competed at the Morton Invitational. Traditionally, this has been a good meet to use as springboard for the season, as we get to give almost our entire team the chance to compete at the same meet… something that’s rare for a team of our size! After school, we boarded three buses and braved gridlocked traffic on 55 and eventually arrived at the meet - 10 minutes before the start of the 4X800 relay and field events!
The team lines up along the curve to cheer on our relay
After his usual detour, Coach Janota showed up with several Spicy Chicken sandwiches from Wendy’s in tow. Things were hectic as the guys all tried to cram in a sped-up version of the warmup and practice a few baton exchanges, and before long the gun signaled the start of the first race of the season: the frosh/soph 4X800. The boys put in a good effort and finished in 10:18. Our varsity squad improved on last year’s time, dropping from 8:54 to 8:41.
The next race, the 4X160, left all of us thoroughly impressed. Exchanges looked OK at the JV level, as they improved upon last year’s time by a second (1:20.4). Varsity, however, proved that they’re going to be a viable threat this season by blazing to a 1:15.7 finish - which was a school record - on carpet!
The rest of the night, we saw improvements on almost all of our athletes’ performances from last year. By the time the meet had ended with a killer 4X400 relay that came close to lapping the competition (and a second, exhibition squad that beat everyone else, too), we had seen a great start to the season. Perhaps the most significant thing to come from this meet was the fact that we were functioning as a true team on the track and in the field events. I saw athletes doing the small things right: they were drinking water, eating healthy snacks, holding each others’ blocks, and making sure batons were in the hands of our relay teams. It was a moving sight to see all of our athletes roar to life as one, cheering the guys in the 4X400 and coming together after to the chant “cats!”
Some of the meet’s highlights:
- Thaddeus, Desmond, and Benga all improved on their 55m times
- Aryan, Tanner, and Winek would have all beat last year’s winner in the 600 - and Winek rocked a speed suit
- Lago, Jaff, Torke, Tout, and Merkley were all under 5 in the 1600!
- Verbus, Morenus, Folster, and Wing were all under 10 in the 3200!
- Kevin Long dropped some major time in both hurdle events - most notably from 9.0 to 7.84 in the 55M IH
- Thaddeus cleared 6′ - way too easily
- Sam PR’d in the vault with a 14′04″ effort
- Richard Jiang picked up some distance in his jumps
- Our 4X400 improved on last year’s 3:47 and finished at an impressive 3:39!
- I got to see the Janota “coaching face” again
I’ll have some more pictures from this meet posted soon… for now, check out the link below for pics from last week’s lock-in!
-
09Feb
I mentioned at practice that this pre-season preview was recently published on Dyestat. Click on the link below to see who’s returning from last year’s state meet, as well as a list of last year’s state performances.
-
06Feb
Congratulations to Danny Pawola, who recently signed his letter of intent with Penn State University. Best of luck to you next year!!
-
06Feb
Tonight’s lock-in will begin at 6:30 and conclude at 11:30. Please arrange for transportation to and from NVHS. All athletes not attending the lock-in should plan on being at practice in the Auxlary gym after school.
Additionally, on account of the lock-in tonight, there will be no practice for distance runners or sprinters tomorrow. Throwers should see Coach Raike about Saturday’s practice.
Good luck to our Pole Vaulters this weekend as they participate in a vault-only meet to kick off the season!
If you’ve ordered a spike bag or a watter bottle, I’ll be placing the order early next week. We should have items shipped to us by our second meet or so. I will probably have some additional items available for purchase if you forgot to order them, but the quantities will likely be limited. Speak with me if you have any questions.
Be sure to register for the site to post/participate in the new poll!
-Coach Saul
-
31Jan
After spending some time entering data into our new results website, I had a few minutes to reflect on last night’s meet. While the trip was late, as always (we didn’t get back to NVHS until 11), the coaching staff couldn’t stop talking about what we had seen and ended up leaving the office after midnight!
Overall, I was extremely proud of our athletes. It was evident on almost everyone’s faces that they were running with enormous heart. The spirit at the meet was very positive, and it was good to see guys cheering each other on and encouraging each other to perform well. I think it’s safe to say I wasn’t shocked at any point in the meet, but definitely impressed.
Meet Highlights
-Almost all throwers had huge PR’s
-We discovered that we have many talented jumpers who just need some technique development
-Our hurdlers looked great
-The sprint times I saw were the best at a tryout meet, and look very promising
-Robert James went for it in the 800
-The mile was STACKED… Our top varsity guys are looking like all-staters, a bunch of juniors finished in the 4:40’s, and 11 of our sophomores were at or under 5:07! Eric Pembrook looked solid running alone for the freshmen.
-Desmond Nolen, Brandon Boyce, Kevin Long, Brian Griffith, Danny Pawola, Aryan Avant, and Winston “Winnie the Pooh” Huang get shout outs for being absolute studs last night.Undeniably, guys that have worked really hard in the off season saw it pay off.
It’s not easy to make decisions concerning our roster, and I know that today’s meeting will be extremely difficult for everyone on our staff. Regardless of how the roster looks this afternoon, I just wanted to extend my gratitude to the parents who helped us at the meet last night, Coach Rossi for coming along and helping clerk the meet, and to all of our athletes who showed an unprecedented amount of sportsmanship, responsibility, and a willingness to help out at our tryout. I’ll be looking forward to starting our workout regimen on Monday!
-Coach Saul
-
23Jan
Hello Everyone,
This Saturday we had planned to go to Oakhurst Forest Preserve for our practice. However, the weather forecast does not look good and the hill that we like to run is covered in a foot and a half of snow. Therefore, we will practice at Neuqua Valley on Saturday according to the following schedule.
Throwing Squad - 10:00 - 12:30 (The change in time is due to gym availability as these athletes will be throwing on Saturday.)
Everyone Else - 8:00 - 10:00All athletes should meet at the main building locker room and coaches will direct them from there.
Please remember that Saturday practices are not optional.
So far I have been very impressed with work ethic and behavior of our athletes. This has been the best start to a season that I can remember. I have been stressing sleep and eating right at practice. If athletes are willing to do the small things like these they will improve and will be able to perform to the best of their ability during the tryout and the season.
-Coach Kennedy
-
19Jan
I couldn’t be more excited for the start of this track season… I am confident that we’ve established a core group of hard-working athletes that have become true fans of the sport - and will develop into excellent leaders as the season progresses. I know that in the offseason, we’ve been talking about setting some pretty high standards for this winter/spring, and I don’t doubt that they are all within our reach.
When we meet in the large forum room tomorrow, we’ll spend a little time giving an overview of the upcoming season. Then, we’ll learn a new active warmup routine that will be shared by both distance runners and sprinters alike, as well as adopted into this summer’s cross country camp training. It should then be a very exciting two weeks as we hold a jumps decathalon, consisting of events ranging from a timed 40 meter sprint to a standing vertical leap. I’ll post an updated leaderboard on our bulletin board each morning.
Please continue to register for the site. If you have any additional items or ideas you’d like to see, please let me know. Otherwise, it’s time to get geared up for what promises to be an amazing spring!
-Coach Saul
-
07Jan
This week, coaches for both the men’s and women’s track squads were on hand to register participants for this spring’s track season. I was really happy with the turnout - it looks like we had a little over 140 men sign up for tryouts in the coming weeks. While this is a lower number than we saw last year, I was pleased to see it was comprised of a majority of some very dedicated athletes.
Thanks to everyone for being patient while we tried out the new online registration process. We hope this makes registration easier for all sports at NVHS soon. See everyone on the 20th for the start of official practice!
Recent Comments