XAVIER OUTDOOR TRACK  2009 
Here is the schedule for the break.  Please make sure that you are on time for the 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 OUTDOORS IS SIMPLE: RUN EVERY DAY OVER THE BREAK!!!
 THOSE THAT DO WILL SEE GREAT IMPROVEMENTS IN OUTDOORS!!

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!
Check the team web page everyday for updates.  Any changes will be listed on the main page.  
Make sure that you are 15 minutes early for every practice.
EASTER PRACTICE SCHEDULE.
Thursday 3/9/09 -         Mid Distance/Distance runners – I Hour
                                    Sprinters/Jumpers/Hurdlers-    40 Mins 
                                    Throwers- 20 mins of Cardio  20 Mins of Drills
Friday 3/10/09-          Mid Distance/Distance runners – I Hour
                                    Sprinters/Jumpers/Hurdlers-    40 Mins 
                                    Throwers- 20 mins of Cardio  20 Mins of Drills
3/11/09-         MAYOR'S CUP MEET AT RANDALL'S ISLAND. Here is the Meet Schedule. 
IF YOU CAN NOT MAKE THE MEET EMAIL MR. DORMER RIGHT AWAY.
ANY UPPERCLASSMAN NOT SCHEDULED TO RUN WHO WANTS TO SHOULD EMAIL MR. DORMER RIGHT AWAY. CHECK THE REPORTING TIMES.
EVERYONE BE AT LEAST 1 HOUR EARLY
                      
Boys Running Events
9:00 400 Meter Intermediate Hurdles   Be there at 8 a.m.
Cuffe Schillaci
Cheah
9:20 100 Meter Dash - Trials - Be there at 8 a.m.
L Maiocco Connor Spooner
Iannuzzi Sheehy Wagner
Lowe Koonce
10:00 3,000 Meter Steeplechase  Be there at 8:45 a.m.
Sternglass
10:30 100 Meter Dash - Final
10:35 400 Meter Dash - Final on time Be There at 9:30 a.m.
Efap Connor Bruno
Velez Avila King
Campmier Acevedo
11:30 1600 Meter Run Be There at 10:15 a.m.
Brockway J Maiocco Miranda
Elie-Vieux Watch Batten
D Lee Zuccarello
12:15 4 x 400 Meter Relay Be there at 11:15
Hayes Cuffe Spooner Busuttil
L Maiocco Cheah Wagner Schillaci
Mesidor Campmier Koonce Sheehy
Leonardi Iannuzzi Lowe Acevedo
1:00 4 x 800 Meter Relay Be there at 12 noon
Sternglass Brockway Caesar
Bruno Elie-Vieux Conroy
King D Lee DeLorenzo
Manciameli Miranda Martir
Boys Field Events All Field be there at 8 a.m.
9:00 Discus,  High Jump,   Triple Jump
Delaney Hayes Efap
Kelly Pole Vault, Velez
Giglio Ferrer Mesidor
Magnowski Avila Busuttil
3/11/09  IF YOU ARE NOT RACING DO THE FOLLOWING WORK OUT
              Mid distance/ Distance-  10 minute warm up, 3 sets of the following ( 800 meters or 2:30 pick up, 600 meters or 2:00 pick up, 400  
              meters or 1:00 pick up, 200 meters or 30 second pick up.) Rest what you just ran, 3 minute rest between sets. 10 minute warm down
              

            Sprinters/Jumpers- 10 minute warm up, 3 sets of the following ( 400 meters or 1:00 pick up, 300 meters or 45 seconds pick up, 200  
              meters or 30 second pick up, 100 meters or 15 second pick up.) Rest what you just ran, 3 minute rest between sets. 10 minute warm
             down

            Javelin Throwers- 10 minute warm up, 12x 100, all Javelin drills 25 times, 5 minute warm

           All Other Throwers 10 minute warm up, 6x 50, all  drills 25 times, 5 minute warm
3/12/09-  EASTER SUNDAY- 
                                    Mid Distance/Distance runners – I Hour
                                    Sprinters/Jumpers/Hurdlers-    40 Mins 
                                    Throwers- 20 mins of Cardio  20 Mins of Drills
3/13/09-  Practice 10 a.m. at Randall's for the Runners/Jumpers/Hurdlers.  11 a.m. for the throwers
3/13/09- IF YOU ARE NOT COMPETING DO THE FOLLOWING WORK OUT )(IF YOU CAN'T MAKE PRACTICE
                                    Mid Distance/Distance runners – 10 Minute Warm up, 16x200 Meters(30 seconds) Rest 200 meters, 10 Minute WDown
                                    Sprinters/Jumpers/Hurdlers-    10 Minute Warm up, 12x200 Meters(30 seconds) Rest 200 meters, 10 Minute WDown 
                                    Throwers- 20 mins of Cardio  20 Mins of Drills
3/14/09 Practice 10 a.m. at Central Park for the Runners/Jumpers/Hurdlers. Throwers on your own.(20 mins of Cardio  20 Mins of Drills)
3/14/09- IF YOU ARE NOT COMPETING DO THE FOLLOWING WORK OUT )(IF YOU CAN'T MAKE PRACTICE
                                    Mid Distance/Distance runners – I Hour
                                    Sprinters/Jumpers/Hurdlers-    40 Mins 
                                    Throwers- 20 mins of Cardio  20 Mins of Drills
3/15/09  CHSAA Relay Carnival Here is the Meet Schedule.  EVERYONE IS COMPETING. BE ON TIME

8th Annual CHSAA INTERSECTIONAL RELAY CARNIVAL
Wednesday,   April 15, 2009                           Icahn Stadium, Randall’s Island
FIELD EVENTS: CHECK THE REPORTING TIMES.  BE ON TIME
8:30                             Varsity Discus Relay
                                    
8:30                             Varsity Long Jump Relay
8:30                             Varsity Pole Vault Relay, Freshman to follow varsity
8:30                             Varsity High Jump Relay
8:30                             Freshman Shot Put Relay
                                     Varsity Triple Jump Relay to follow Long Jump
                                    Varsity Shot Put Relay to follow Freshman Shot Put
                                    Freshman High Jump Relay  to follow Varsity High Jump
10:30                           Javelin Relay Girls Javelin Relay to follow Boys
                                   

RUNNING EVENTS: Final standings on Time basis. Spikes are allowed
We will run ahead of schedule whenever possible.
ALL RUNNERS BE THERE AT 9 A.M.
BRING SOMETHING TO DRINK AND LUNCH.

9:00                             400m Intermediate Hurdles (3 man relay)
 9:00                             3000m Steeplechase
 9:00                             Freshman Distance Medley (800-200-400-1600)
 9:00                            Novice Distance Medley (1200-400-800-1600)
 9:00                            Varsity 4x 1600m Relay 
 9:00                           Freshman 110 High Hurdles
9:00                            330m Shuttle Hurdle Relay (3 man relay)
 9:00                            Varsity 800m Relay
 9:00                           Sophomore 800m Relay
 9:00                              Freshman 800m Relay
 9:00                             Submidget 800m Relay
 9:00                             Midget 800m Relay
 9:00                             Junior 800m Relay
 9:00                            Varsity Distance Medley (1200-400-800-1600)
 9:00                              Junior 3200m Relay       
 9:00                              Varsity 1600m Relay
 9:00                              Freshman 1600m Relay             
 9:00                              Varsity Sprint Medley (400-200-200-800)
 9:00                              Sophomore 3200m Relay
 9:00                              Varsity 3200m Relay       
3/15/09 IF YOU ARE NOT COMPETING DO THE FOLLOWING WORK OUT
              Mid distance/ Distance-  10 minute warm up, 3 sets of the following ( 400 meters or 1:00 pick up, 300 meters or 45 seconds pick up,
             200 meters or 30 second pick up, 100 meters or 15 second pick up.) Rest what you just ran, 3 minute rest between sets. 10 minute
              warmdown
             Sprinters/Jumpers- 10 minute warm up, 3 sets of the following ( 400 meters or 1:00 pick up, 200 meters or 30 second pick up, 
            100 meters or 15 second pick up.) Rest what you just ran, 3 minute rest between sets. 10 minute warm down

            Javelin Throwers- 10 minute warm up, 12x 100, all Javelin drills 25 times, 5 minute warm

           All Other Throwers 10 minute warm up, 6x 50, all  drills 25 times, 5 minute warm
3/16/09   Practice  10 a.m. at Central Park for the Runners/jumpers.  Throwers on your own 20 Mins of Cardio  20 Mins of Drills
3/16/09 IF YOU ARE NOT COMPETING DO THE FOLLOWING WORK OUT (IF YOU CAN'T MAKE PRACTICE)
                                    Mid Distance/Distance runners – I Hour
                                    Sprinters/Jumpers/Hurdlers-    40 Mins 
                                    Throwers- 20 mins of Cardio  20 Mins of Drills
3/17/09                        Mid Distance/Distance runners – I Hour
                                    Sprinters/Jumpers/Hurdlers-    40 Mins 
                                    Throwers- 20 mins of Cardio  20 Mins of Drills
3/17-3/18  NY RELAYS at Randall's Island  Here is who is competing and the schedule. The events that are Highlighted are the ones we are entered in. BE THERE 1:15 MINUTES BEFORE YOUR EVENT.
THE NEW YORK RELAYS APRIL 17-18, 2009
ICAHN STADIUM AT RANDALL’S ISLAND

Friday, April 17, Field Events
 4:15     Decathlon Long Jump
 4:20     Heptathlon High Jump
 4:30     Boys Pole Vault Relay  Avila, Ferrer

4:30     Invitational Girls Discus
 5:30     Invitational Boys Discus
 5:30     Decathlon Shot Put
 5:50     Heptathlon Shot put
 6:30     Decathlon High Jump  

Friday, April 17, Running Events
 3:30     Decathlon 100 Meter Dash
 3:40     Heptathlon 100 Meter Hurdles
 4:30     Girls 400 Meter Hurdles
 4:50     Boys 400 Meter Hurdles   Cuffe, Cheah
5:10     Girls 3000 Meter Run
 5:35     Boys 3200 Meter Run 
 6:10     Invitational Girls 200 Meter Dash Trials
 6:25     Invitational Boys 200 Meter Dash Trials
 6:30     Boys 2,000 Meter Steeplechase   Sternglass
6:50     Girls Sprint Medley Relay
 7:10     Boys Sprint Medley Relay   Bruno, Maiocco, Velez, King
 7:40     Heptathlon 200 Meter Dash
 7:50     Decathlon 400 Meter Dash

 

Saturday, April 18 – Field Events
 8:45      Heptathlon Long Jump
 9:00      Girls Pole Vault Relay
 9:30      Boys Long Jump Relay  Mesidor, Efap
 9:30      Girls Long Jump Relay
 9:15      Girls High Jump Relay
 9:15      Boys Shot Put Relay   Kelly, Giglio
 9:20      Decathlon Discus
 10:00    Heptathlon Javelin
 10:45    Decathlon Pole Vault
 12:00    Decathlon Javelin
            Invitational Boys Javelin Pat Green

            Invitational Girls Javelin to Follow Boys Invitational Javelin
 1:30      Boys Invitational Pole Vault (opening height 12’)
 1:30      Girls Shot Put Relay
 1:30      Boys High Jump Relay  
 2:00      Boys Triple Jump Relay Mesidor, Efap
 2:00      Girls Triple Jump Relay

Saturday, April 18 - Running Events
 8:45      Decathlon 110 Meter High Hurdles
 9:00      Varsity Boys Shuttle Hurdle Relay (4 person relay)
 9:20      Varsity Girls Shuttle Hurdle Relay (4 person relay)
 9:40      Freshmen Girls 1600 Meter Relay
 10:00    Freshmen Boys 1600 Meter Relay  Koonce, Lowe, Wagner, Spooner
 10:25    Sophomore Girls 1600 Meter Relay
 10:45    Sophomore Boys 1600 Meter Relay
 11:00    Heptathlon 800 meter Run
 11:05    Varsity Girls 400 Meter Relay - Trials
 11:30    Varsity Boys 400 Meter Relay - Trials
 11:55    Invitational Girl’s 2,000 Steeplechase   
 12:10    Invitational Boys 3,000 Steeplechase
 12:25    Invitational Girls 800 Meter Run
 12:30    Invitational Boys 4 x 1600 Meter Relay
 12:55    Invitational Girls 400 Meter Dash
 1:00      Invitational Boys Sprint Medley Relay (400-200-200-800)
 1:05      Decathlon 1500 Meter Run
 1:10      Opening Ceremony and National Anthem
 1:20      Jessie Owens Track Club Relay
 1:25      Varsity Girls 400 Meter Relay - Final
 1:30      Varsity Boys 400 Meter Relay – Final
 1:35      Invitational Boys 400 Meter Dash
 1:40      Invitational Boys 800 Meter Run
 1:45      Inviational Girls 4 x 1600 Meter Relay
 2:10      Invitational Girls Sprint Medley Relay (400-200-200-800)
 2:15      Invitational Boys 200 Meter Dash – Final
 2:20      Invitational Girls 200 Meter Dash - Final
 2:25      Freshmen Girls 400 Meter Relay – Final on time
 2:40      Freshmen Boys 400 Meter Relay – Final on time
 2:55      Sophomore Boys 400 Meter Relay – Final on time
 3:10      Sophomore Girls 400 Meter Relay – Final on time
 3:30      Varsity Boys 1600 Meter Relay – Final on time  Bruno, Brunner, Mesidor, TBA
 4:00      Varsity Girls 1600 Meter Relay – Final on time
 4:30      Freshmen Girls Sprint Medley Relay (400-200-200-800) – Final on Time
 4:55      Freshmen Boys Sprint Medley Relay (400-200-200-800) – Final on Time  Spooner, Wagner, Lowe, Koonce
 5:15      Sophomore Girls Sprint Medley Relay (400-200-200-800) – Final on Time 
 5:30      Sophomore Boys Sprint Medley Relay (400-200-200-800) – Final on Time
 5:50      Varsity Girls 3200 Meter Relay
 6:15      Varsity Boys 3200 Meter Relay  King, Sternglass, Elie-Vieux, Miranda


3/18/09 IF YOU ARE NOT COMPETING DO THE FOLLOWING WORK OUT (IF YOU CAN'T MAKE PRACTICE)

             Mid distance/ Distance-  10 minute warm up, 3 sets of the following ( 800 meters or 2:30 pick up, 600 meters or 2:00 pick up, 400  
              meters or 1:00 pick up, 200 meters or 30 second pick up.) Rest what you just ran, 3 minute rest between sets. 10 minute warm down
              

            Sprinters/Jumpers- 10 minute warm up, 3 sets of the following ( 400 meters or 1:00 pick up, 300 meters or 45 seconds pick up, 200  
              meters or 30 second pick up, 100 meters or 15 second pick up.) Rest what you just ran, 3 minute rest between sets. 10 minute warm
             down

            Javelin Throwers- 10 minute warm up, 12x 100, all Javelin drills 25 times, 5 minute warm

           All Other Throwers 10 minute warm up, 6x 50, all  drills 25 times, 5 minute warm

 
3/19/09                         Mid Distance/Distance runners – I Hour
                                    Sprinters/Jumpers/Hurdlers-    40 Mins 
                                    Throwers- 20 mins of Cardio  20 Mins of Drills
3/20/09 Back to school
3/22/09  Novice Weigh Champs at Randalls

Directions to Randall's Island

Subway/Bus:

Regular service which runs at all times:
Take the 4, 5, or 6 Lexington Ave. trains to 125th St., then transfer on the NW corner of 125th St. and Lexington Ave. for the M35 bus to Randall's Island.

By Car:

From Manhattan:
Get on the Triborough Bridge at East 125th Street. Stay left for the exit to Randall's Island, immediately after the toll plaza.

From Long Island and Queens:
Get on the Triborough Bridge from the Grand Central Parkway. Stay right for the exit to Randall's Island, immediately after the toll plaza.

From the Bronx:
Take the Major Deegan or Bruckner Expressway to the Triborough Bridge. Stay right for the exit to Randall's Island, immediately after the toll plaza.

From Brooklyn:
Take the FDR Drive North to the Triborough Bridge exit (on right). Stay left up to and after the toll, following the signs to Randall's Island.

From New Jersey:
From I-80 or the New Jersey Turnpike, get onto the George Washington Bridge. Follow signs for "Through Traffic" (on the upper level, stay to the left; on the lower-level, stay to the right) to get onto the Cross Bronx Expressway, then take the Harlem River Drive/Amsterdam Avenue exit. Keep left onto the Harlem River Drive, then stay straight to take the FDR Drive South to the Triborough Bridge. On the Bridge, stay left for the exit to Randall's Island, immediately after the toll plaza.

From Westchester:
Take I-87 (New York State Thruway) southbound. I-87 will turn into the Major Deegan Expressway. Follow signs to the Triborough Bridge, pass through the tollbooth, and stay to the right. Take the exit for Randall’s Island. 

 

By Foot:
You can walk across the footbridge from E. 103rd St. in Manhattan onto Randall's Island Park during summer daylight hours. Pedestrians can also walk across on the Triborough Bridge from Manhattan, Queens, or the Bronx.