XAVIER INDOOR TRACK  2009 -2010

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
Monday 12/21 Practice After School Monday 12/21 Practice After School
Tuesday 12/23 Practice at Armory after school or JUMPS FEST for all Jumpers ( Long , Triple, High and Pole) Tuesday 12/23 Practice at Xavier after School
Wednesday  12/23 Christmas At Xavier. 
Team Breakfast in 3L7 at 7:30 a.m.
Seniors, Bring Bagels
Juniors Bring Donuts
Sophomores Bring Juice
Freshmen Bring Plates and Napkins
 Wednesday  12/23 Christmas At Xavier. 
Team Breakfast in 3L7 at 7:30 a.m.
Seniors, Bring Bagels
Juniors Bring Donuts
Sophomores Bring Juice
Freshmen Bring Plates and Napkins
Thursday 12/24  

Long Distance Run for 70 Minutes doing the following
8 Minute warm up
12x 1 minute pick ups with 2 min recovery run ( at warm up pace)
12x 30 second pick ups with 1 min recovery run ( at warm up pace)
8 Minute warm down

Varsity Sprinters, Hurdlers, and Jumpers:
Full Warm Up ( 30 minutes) All Drills
15 minute run w/ 15 x 10” sprints.
Max out on Push Ups

Middle Distance Run for 50 Minutes doing the following
9 Minute warm up
8 x 1 minute pick ups with 2 min recovery run ( at warm up pace)
6 x 30 second pick ups with 1 min recovery run ( at warm up pace)
8 Minute warm down

Freshmen and New Runners
Run for 45 minutes doing the following
8 Minute warm up
8x 1 minute pick ups with 2 min recovery run ( at warm up pace)
4x 30 second pick ups with 1 min recovery run ( at warm up pace)
7 Minute warm down

 

 Thursday 12/24  

If you can not lift do the following
Push ups   4x20
Sit ups  4x 20
  Jumping Jacks  100
Bicycles  4x 15
Friday  12/25 Merry Christmas Day Off Friday  12/25 Merry Christmas Day Off
Saturday 12/26

Varsity Run 3 miles on own 

Freshmen Run 3 miles on own 


Sprint/ Jump Group FULL WARM UP

 Saturday 12/26

               20 Minutes of Cardo
               10 minutes  hard
               10 minutes  easy
               Either run of bike
Sunday 12/27 
Grinch Games At Fordham University.  Everybody report at 11: a.m.
First Event at 12 noon		 Sunday 12/27 
Grinch Games At Fordham University.  Everybody report at 11 a.m.
First event at 12 noon
Monday 12/28 
Varsity Run for 80 Minutes
Freshmen Run for 45 minutes
Sprint/ Jump Group Run for 40 minutes		 Monday 12/28 
If you can not lift do the following
Push ups   4x20
Sit ups  4x 20
  Jumping Jacks  100
Bicycles  4x 15
Tuesday 12/29 Practice at Armory at 2 p.m.

Those Going to RI Classic  Report to school at 3:30 p.m.

 Tuesday 12/29 Practice at Armory at 2 p.m.

Those Going to RI Classic  Report to school at 3:30 p.m.
Wednesday 12/30
RI Classic for those who qualify.

All other Practice at Central Park or Xavier at 9 a.m.
Check Website for details

 Wednesday 12/30
RI Classic for those who qualify.

All other Practice at Central Park or Xavier at 9 a.m.
Check Website for details
Thursday 12/31 
Varsity Run for 80 Minutes
Freshmen Run for 45 minutes
Sprint/ Jump Group Run for 40 minutes		 Thursday 12/31    30 Minutes of Cardo
               15 minutes  hard
               15 minutes  easy
               Either run of bike
Friday 1/1/10 Happy New Year
                     Varsity Run 3 miles on own 
                     Freshmen Run 3 miles on own 
                     Sprint/ Jump Group FULL WARM UP		 Friday 1/1/10 Happy New Year Off Day
Saturday 1/2  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.

If you are not sure, be there at 8 a.m.

 Saturday 1/2  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.

If you are not sure, be there at 8 a.m.
Sunday 1/3 Distance Varsity Run for 1 Hour
                       Freshmen Run for 45 minutes
                       Sprint/ Jump Group Run for 40 minutes		 Sunday 1/3 Off Day
Monday 1/4 Back to School  Regular Practice Monday 1/4 Back to School  Regular Practice
Thursday 1/7 St Anthony's Meet Juniors and Seniors
Friday 1/8 Soph Sectionals At Fordham
                Hayes Games for Frosh at Fordham
Saturday 1/9 Hispanic Games  Some Varsity		 Thursday 1/7 St Anthony's Meet Juniors and Seniors
Friday 1/8 Soph Sectionals At Fordham
                Hayes Games for Frosh at Fordham
Saturday 1/9 Hispanic Games  Some Varsity
MIDTERMS 1/11-1/15
Millrose Time Trials Wednesday 1/13 Top 16 800 Meter runners
Jesuit Champs  Friday 1/15		 MIDTERMS 1/11-1/15

Jesuit Champs  Friday 1/15
As you can see once we get back to school, It will be a busy time and the championships start.