|
XAVIER INDOOR TRACK 2008 2009 |
| Here is the schedule for the break. Please make sure that you are on time for the meets and practices. You must run on your own the days that we do not have a team practice. I am trusting you to do what is necessary in order to ensure that we have continued success. If you take to many days off we will not be able to accomplish the goal that we set forth at the beginning of the season. |
| THE FORMULA FOR SUCCESS IN JANUARY
IS SIMPLE: RUN EVERY DAY OVER THE BREAK!!! THOSE THAT DO WILL SEE GREAT IMPROVEMENTS IN JANUARY!! Some important training tips: 1- Don’t pat yourself on the back because you did “some” or most of the workouts. A job half finished is a job unfinished. 2- Arrange your social life around your training, not the other way around. 3- If you have a busy day planned, wake up early in order to run. Don’t sleep your break away. 4- Bad weather is no excuse not to run. If the weather was bad and we were in school, we’d still have practice.. 5- Traveling is no excuse not to run. All you need to bring are your running shoes! 6- Team practices are planned with the assumption that you are running on your own. 7- If you train like you want to be the best, there’s a pretty decent chance you will be. Find a way to run... not an excuse not to! |
| RUNNERS/ JUMPERS | THROWERS |
| Saturday 12/20 IGNATIAN INVITATIONAL Development Meet at Fordham University Be there at 10 a.m. | Saturday 12/20 IGNATIAN INVITATIONAL Development Meet at Fordham University Be there at 10 a.m. |
| Sunday 12/21 Distance Varsity Run for 1 Hour Freshmen Run for 45 minutes Sprint/ Jump Group Run for 40 minutes |
Sunday 12/21 Off Day |
| Monday 12/22 Spiked Shoe Meet at the armory. Who is competing
TBA Reporting time 3:45 p.m. We will run a SMR Also Jumps Fest at Fordham. All Long Jumpers, Triple Jumpers, High Jumpers, and Pole Vaulters are to be at Fordham at 11:15 a.m. |
Monday 12/22 Spiked Shoe Meet at the armory. Who is competing
TBA Varsity Shot Only Reporting time 4 p.m. |
| Tuesday 12/23 Practice at Armory 2 p.m. | Tuesday 12/23 Practice at Xavier 2 p.m. |
| Wednesday 12/24 Long slow Distance Varsity Run for 80 Minutes Freshmen Run for 45 minutes Sprint/ Jump Group Run for 40 minutes |
Wednesday 12/24 If you can not lift do the following Push ups 4x20 Sit ups 4x 20 Jumping Jacks 100 Bicycles 4x 15 |
| Thursday 12/25 Merry Christmas | Thursday 12/25 Merry Christmas |
| Friday 12/26 Distance Varsity Run for 1 Hour Freshmen Run for 45 minutes Sprint/ Jump Group Run for 40 minutes |
Friday 12/26 If you can not lift do the
following Push ups 4x20 Sit ups 4x 20 Jumping Jacks 100 Bicycles 4x 15 |
| Saturday 12/27
Varsity Run for 70 Minutes doing the
following
|
Saturday 12/27 30 Minutes of Cardo 15 minutes hard 15 minutes easy Either run of bike |
| Sunday 12/28 Long slow Distance Varsity Run for 80 Minutes Freshmen Run for 45 minutes Sprint/ Jump Group Run for 40 minutes |
Sunday 12/28 Off Day |
| Monday 12/29 “GRINCH GAMES” DEVELOPMENT MEET Everyone be there at 11:15 a.m. Select Athletes to the Holiday Relays at the Jersey City Armory- Athletes TBA We will run a 4x800 meter relay |
Monday 12/29 “GRINCH GAMES” DEVELOPMENT MEET Everyone be there at 11:15 a.m. |
| Tuesday 12/30 Practice at Central Park 10 A.M. | Tuesday 12/30 Practice at Xavier 12 noon |
| Wednesday 12/31 Long slow Distance Varsity Run for 80 Minutes Freshmen Run for 45 minutes Sprint/ Jump Group Run for 40 minutes |
Wednesday 12/31 If you can not lift do the
following Push ups 4x20 Sit ups 4x 20 Jumping Jacks 100 Bicycles 4x 15 |
| Thursday 1/1/09 Happy New Year Distance Varsity Run for 1 Hour Freshmen Run for 45 minutes Sprint/ Jump Group Run for 40 minutes |
Thursday 1/1/09 30 Minutes of Cardo 15 minutes hard 15 minutes easy Either run of bike |
| Friday 1/2 Distance Varsity Run for 40 minutes Freshmen Run for 30 minutes Sprint/ Jump Group Run for 30 minutes |
Friday 1/2 Off Day |
| Saturday 1/3 Novice Weight Champs at the Armory All Novice Weight Freshmen and Sophomores be at the Armory at 8 a.m. All Varsity be at the Armory at 10 a.m. We are looking to "stack" as many relays as week can. |
Saturday 1/3 Novice Weight Champs at the Armory All Novice Weight Freshmen and Sophomores be at the Armory at 8 a.m. All Varsity be at the Armory at 10 a.m. |
| Sunday 1/4 Distance Varsity Run for 1 Hour Freshmen Run for 45 minutes Sprint/ Jump Group Run for 40 minutes |
Sunday 1/4 Off Day |
| Monday 1/5 Back to School Regular Practice | Monday 1/5 Back to School Regular Practice |