Easter Schedule

XAVIER OUTDOOR TRACK 2010

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 4/1/10 - Practice at East River Be there at 9 a.m. or you can meet at Xavier at 8:30 a.m. and run down to the park with Mr. Noga
For all everyone.

IF YOU ARE NOT ABLE TO MAKE IT TO PRACTICE 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 down

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

Friday 4/2/10-              Mid Distance/Distance runners – I Hour
                                    Sprinters/Jumpers/Hurdlers-    40 Mins Full Warm up and Warm Down.
                                    Throwers- 30 mins of Cardio

Saturday 4/3/10-          Mid Distance/Distance runners – I Hour
                                    Sprinters/Jumpers/Hurdlers-    40 Mins
                                    Throwers- 30 Mins of Drills

Sunday 4/4/10 DAY OFF

Monday 4/5/10 Practice at Ichan Stadium on Randall's Island.
                        Be there at the following times:
                        Runners 9 a.m.                   Throwers: 10:30 a.m.

IF YOU ARE NOT ABLE TO MAKE IT TO PRACTICE DO THE FOLLOWING WORK OUT
                                    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

Tuesday 4/6/10            Mid Distance/Distance runners – I Hour
                                    Sprinters/Jumpers/Hurdlers-    40 Mins Full Warm up and Warm Down.
                                    Throwers- 30 mins of Cardio

Wednesday 4/7/10 CHSAA Relay Carnival Here is the Meet Schedule. EVERYONE IS COMPETING. BE ON TIME

9th Annual CHSAA INTERSECTIONAL RELAY CARNIVAL
Wednesday, April 7, 2010                           Icahn Stadium, Randall’s Island
FIELD EVENTS: CHECK THE REPORTING TIMES. BE ON TIME
Reporting time            Event
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

Thursday 4/8/10   We Might have Practice otherwise do the following
                                    Mid Distance/Distance runners – I Hour
                                    Sprinters/Jumpers/Hurdlers-    40 Mins
                                    Throwers- 20 mins of Cardio 20 Mins of Drills

Friday 4/9- 4/10 MAYOR'S CUP MEET AT RANDALL'S ISLAND. All Varisty will compete. Here is the Time schedule.
Report at the listed time below. Events will be listed after Monday's Practice

The Seventh Annual Mayor's Cup Outdoor Track & Field Championship

Friday, April 9, 2010 Reporting time	Running Events
	irls 400 Meter Intermediate Hurdles
2:30	Boys 400 Meter Intermediate Hurdles
	Girls 2,000 Meter Steeplechase - water jump
3:40	Boys 3,000 Meter Steeplechase - water jump
	Girls 100 Meter Hurdles -Trials
4:00	Boys 110 Meter High Hurdles - Trials
	Girls 3000 Meter run
	Boys 110 Meter High Hurdles - Finals
	Girls 100 Meter Hurdles -Finals
5:10	Boys 3200 Meter Run
	Field Events
2:30	Boys Discus Throw
	Girls Shot Put
2:30	Boys Triple Jump, Girls Triple Jump
	Girls High Jump
3:30	Boys High Jump
Saturday, April 10 Reporting time	Running Events
12	Opening Ceremony
12 noon	Boys 100 Meter Dash - Trials
12:05	Boys 800 Meter Run
	Boys 100 Meter Dash - Final
12:30	Boys 200 Meter Dash - Trials
12:45	Boys 1600 Meter Run
	Boys 200 meter Dash - Final
1:30	Boys 400 Meter Relay - Trials
2:00	Boys 400 Meter Dash - Final on time
	Boys 400 Meter Relay - Final
2:00	Boys 4 x 800 Meter Relay
2:00	Boys 4 x 400 Meter Relay
	Field Events
12:00	Boys Long Jump
12:00	Boys PoleVault
12:00	Boys Shot Put
12:30	Boys Javelin

Saturday 3/10/10 Mount Relays - All Freshmen and those not racing at Mayor's will be competing at this meet
Events will be listed after Monday's Practice

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

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

Sunday 3/11/10   Mid Distance/– I Hour   Distance Runners- 80 minutes
                                    Sprinters/Jumpers/Hurdlers-    40 Mins
                                    Throwers- 20 mins of Cardio 20 Mins of Drills

Monday 3/12/09- Back to school Practice at East river

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.