XAVIER INDOOR TRACK  2010 -2011

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!
 
DISTANCE SPRINTERS/ JUMPERS THROWERS
Monday 12/20 Practice After School Monday 12/20 Practice After School Monday 12/20 Practice After School
Tuesday 12/21 Practice at Armory after school  Tuesday 12/21 Practice at Armory after school or JUMPS FEST for all Jumpers ( Long , Triple, High and Pole) Tuesday 12/21JUMPS FEST for all Throwers 
Wednesday  12/22 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  12/22 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  12/22 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 12/23 Practice at Armory at 2 p.m.

If you are going away

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

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 12/23 Practice at Armory at 2 p.m.

If you are going away

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

 Thursday 12/23  Practice at Xavier 12 Noon

If you are going away

If you can not lift do the following
Push ups   4x20
Sit ups  4x 20
  Jumping Jacks  100
Bicycles  4x 15
Friday 12/24 

Long Distance Run for 70 Minutes

Middle Distance Run for 50 Minutes 
 Sophomore and Freshmen Distance Run for 50 Minutes

New Runners
Run for 45 minutes doing the following

 Friday 12/24 
Full Warm Up (5' run, all of the drills, foot drills, leg swings, leg drills, ground flexibility)
1 leg balance barefoot, 1' on each leg w/ other foot @ high knee position(hip and dorsi flexion)
4x15-25 Push Ups (1' rest bet each set)
30 x side lunges(15 each leg)
6x12" planks (12" rest bet each set)
15xsquat jumps
4x12" reverse planks (1' rest bet each set)
16xsplit jumps (8 each leg)
6x30" side planks ( 3 each side)(1' rest after every 2)
12xsplit jumps (6 each leg)
5' warm down
10' static stretch 
Friday 12/24 20 Minutes of Cardo
Saturday  12/25 Merry Christmas Day Off Saturday  12/25 Merry Christmas Day Off Saturday  12/25 Merry Christmas Day Off
Sunday 12/26

Varsity Run for 80 Minutes
Freshmen Run for 45 minutes

 Sunday 12/26
Sprint/ Jump Group FULL WARM UP
 Run for 40 minutes		 Sunday 12/26   20 Minutes of Cardo
               10 minutes  hard
               10 minutes  easy
               Either run of bike
Monday 12/27 
Practice at Xavier 8 a.m.

If you are going away

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

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

 

 Monday 12/27 
Practice at Xavier  8 a.m.

If you are going away

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


 Monday 12/27 
Practice at Xavier 10 a.m.

If you are going away

If you can not lift do the following
Push ups   4x20
Sit ups  4x 20
  Jumping Jacks  100
Bicycles  4x 15

 
Tuesday 12/28 
Varsity Run for 3 Miles
Freshmen Run for 3 Miles
 Tuesday 12/28 
Sprint/ Jump Group Run for 20 minutes		 Tuesday 12/28 
Day Off
Wednesday 12/29 Grinch Games At Fordham University.  Everybody report at 11: a.m. There will be at bus leaving from Xavier at 10 a.m for those who need a ride. First Event at 12 noon.  The meet will end at 4 p.m. Everyone is expected to remain for the entire meet. Wednesday 12/29 Grinch Games At Fordham University.  Everybody report at 11: a.m. There will be at bus leaving from Xavier at 10 a.m for those who need a ride. First Event at 12 noon.  The meet will end at 4 p.m. Everyone is expected to remain for the entire meet. Wednesday 12/29 Grinch Games At Fordham University.  Everybody report at 11: a.m. There will be at bus leaving from Xavier at 10 a.m for those who need a ride. First Event at 12 noon.  The meet will end at 4 p.m. Everyone is expected to remain for the entire meet.
Thursday 12/30  Practice at Armory at 2 p.m.

If you are going away

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

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 12/30  Practice at Armory at 2 p.m.

If you are going away

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

 

 Thursday 12/30  Practice at Armory at 2 p.m.

If you are going away

If you can not lift do the following
Push ups   4x20
Sit ups  4x 20
  Jumping Jacks  100
Bicycles  4x 15

 
Friday 12/31 
Varsity Run for 80 Minutes
Freshmen Run for 45 minutes
 Friday 12/31 
Full Warm Up (5' run, all of the drills, foot drills, leg swings, leg drills, ground flexibility)
1 leg balance barefoot, 1' on each leg w/ other foot @ high knee position(hip and dorsi flexion)
4x15-25 Push Ups (1' rest bet each set)
30 x side lunges(15 each leg)
6x12" planks (12" rest bet each set)
15xsquat jumps
4x12" reverse planks (1' rest bet each set)
16xsplit jumps (8 each leg)
6x30" side planks ( 3 each side)(1' rest after every 2)
12xsplit jumps (6 each leg)
5' warm down
10' static stretch 
Friday 12/31    30 Minutes of Cardo
               15 minutes  hard
               15 minutes  easy
               Either run of bike
Saturday 1/1/11 Happy New Year
                     Varsity Run 3 miles on own 
                     Freshmen Run 3 miles on own 
                     Sprint/ Jump Group FULL WARM UP		 Saturday 1/1/11 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
Sunday 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. check the website for races.

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

 Sunday 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. check the website for races.

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

 Sunday 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. check the website for events.

If you are not sure, be there at 8 a.m.
Monday 1/3 Back to School  Regular Practice Monday 1/3 Back to School  Regular Practice Monday 1/3 Back to School  Regular Practice

Friday 1/7 Soph Sectionals At Fordham
                Hayes Games for Frosh at Fordham
                Hayes Games for some Varsity
Saturday 1/8 Hispanic Games  Some Varsity		 Friday 1/7 Soph Sectionals At Fordham
                Hayes Games for Frosh at Fordham
                Hayes Games for some Varsity
Saturday 1/8 Hispanic Games  Some Varsity		 Friday 1/7 Soph Sectionals At Fordham
                Hayes Games for Frosh at Fordham
                Hayes Games for some Varsity
Saturday 1/8 Hispanic Games  Some Varsity
MIDTERMS 1/10-1/14
Millrose Time Trials Wednesday 1/12 Top 16 800 Meter runners
Jesuit Champs  Friday 1/14
Stanner Games Saturday 1/15		 MIDTERMS 1/10-1/14
Millrose Time Trials Wednesday 1/12 Top 16 800 Meter runners
Jesuit Champs  Friday 1/14
Stanner Games Saturday 1/15		 MIDTERMS 1/10-1/14

Jesuit Champs  Friday 1/14
Stanner Games 1/15
As you can see once we get back to school, It will be a busy time and the championships start.