XAVIER OUTDOOR TRACK AND FIELD  2011 

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  BREAK PRACTICE SCHEDULE.
Thursday 4/21/11 -        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 4/22/11-              Mid Distance/Distance runners – I Hour
                                    Sprinters/Jumpers/Hurdlers-    40 Mins  Full Warm up and Warm Down.
                                    Throwers- 30 mins of Cardio  
Saturday 4/23/11-          Mid Distance/Distance runners – I Hour
                                    Sprinters/Jumpers/Hurdlers-    40 Mins 
                                    Throwers- OFF
Sunday 4/24/11      DAY OFF
Monday 4/25/11  Track Meet AT Iona Prep  The Buses Leave Xavier at 7:30 a.m.  IF you are going on your own be there at 8:30 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-   Full Warm up, 12x200 Meters(30 seconds) Rest 200 meters, 10 Minute WDown 
                                    Throwers- 20 mins of Cardio  20 Mins of Drills

 
Tuesday 4/26/11           Sprinters Practice at East River  Be there at 9 a.m.  
                                     DIstance Runners at Central Park  Be there at 10 a.m.
                                    Throwers   TBA
                                   For all everyone.
Wednesday 4/27/11  CHSAA Weight Novice Champs.  Races will be posted Monday.
          ALL THOSE UNDER 125 LBS AND THOSE WHO NEVER WON A VARSITY MEDAL  BE AT RANDALL'S AT 9 A.M.
All others:  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
                                  
Thursday 4/28/11   On Your Own
                                    Mid Distance/Distance runners – I Hour
                                    Sprinters/Jumpers/Hurdlers-    40 Mins 
                                    Throwers- 20 mins of Cardio  20 Mins of Drills
Also those going to Penn will be leaving from Xavier at 12 noon.  Check Mainpage for details.
Friday 4/29/11- On Your Own
                                    Mid Distance/Distance runners – 35 Minutes 
                                    Sprinters/Jumpers/Hurdlers-    Full Warm up 
                                    Throwers- Off
Saturday 4/30/11  Gold RUsh at Clarkstown South -  All Freshmen and those not racing at Penn will be competing at this meet
            Events will be listed after Monday's Practice  There will be Buses from  Xavier. Check Mainpage for details.

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

Sunday 4/1/11   Mid Distance/– I Hour   Distance Runners-  80 minutes
                                    Sprinters/Jumpers/Hurdlers-    40 Mins 
                                    Throwers- 20 mins of Cardio  20 Mins of Drills
Monday 4/2/11-  Back to school  Practice at East river