XAVIER OUTDOOR TRACK 2012

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.
This applies for all meets, 
You Must bring the following
1. food to eat, your lunch and at least 3 snacks ( apples, oranges, bananas, granola bars)
2.at least  3-4 bottles of water,
3. Sweats to warm up in
4. A dry T Shirt for after competition
Throwers should also bring a towel to clean their implements
Steeplechasers should bring dry shoes.

CHECK THE WEBPAGE FOR UPDATES EVERYDAY
Thursday 4/5  DUAL Meet vs Fordham Prep.  We will have 2 Buses Leaving Xavier at 8 a.m.  Be at Xavier at 7:45 a.m..  Everyone is competing unless you are listed below. So if your name is not below, be on the bus.

Practice at Randall's at 10 a.m.  You must get there on your own.  

Those who have Practice at Randall's
Jake  Busutill Michael Bracco
Nick  Dellafera James Buckley
Domenic Deniro Isidro Camacho
Gino Giglio Nick  Karam
Joseph Klein Scott Midgett
Chris Magnowski Nicholas Musacchio
Bill Malewich Aubrey Archer
Giancarlo Schillachi Dennis Barnes
Gabriel Spooner Eliot Kaufmann
Greg Travers William Solomon
Edward Wagner
Greg Watch
Dmitri Zuccarello

IF YOU ARE GOING AWAY OVER BREAK AND CAN NOT MAKE 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  4/6

Distance Recovery Run  On Your Own 6 miles at 75% of VO2 MAx

Sprinters/ Jumpers- On Your Own Full Warm up  8x the Acceleration Drill

Throwers- On Your Own  Lift
Saturday  4/7

Distance  Long Run  On Your Own 8-10 miles at 70% of VO2 MAx

SPrinters/ Jumpers- On Your Own Email Temkin and/or Febles for Workout

Throwers- On Your Own 25 Minutes of Cardio
Sunday 4/8

Easter Sunday-  Day Off for All  Go to Mass 
Monday 4/9
Practice  for the following Meet at Xavier at 9 or East river at 9:15.
Spooner, Wagner, DeNiro, Zuccarello, Camacho, Watch, Kaufmann.  

All others are to be at the Iona Meet

Iona Prep Meet- All Others   If you are going on your own please let Mr. Dormer know ASAP.
We have 2 Buses leaving from Xavier for the meet.  
The 1st Bus is leaving Xavier at 7:30 a.m.  The Following are expected on the 1st Bus

Tom Casale Luciano Mejia
Tom Coffin Chris Mezi
John Cortese Austin Nasta
Brandon Smith Sean Ortiz
John Castillo Patrick Cullen
Blake Cottam Brandon Efap
John  Coughlin Joseph Garthaffner
Billy Dunn Charlie Lambert
John  Fitzpatrick Dj Mat
Joseph Sayad Sean Meenagahan
Dan Smith Michael Miskimmon
Michael Calabro Alec Mullan
Bryan Chao Joseph Santangelo
Stephen Day Stephen Sgarlato
Steve Fischer Andrew Wenger
Roman Fischer Jake  Busutill
Nicholas Havliecek Gino Giglio
Benjamin Heni Chris Magnowski
Michael Jang Bill Malewich
John Khan Giancarlo Schillachi
Jacob Kurpis Scott Midgett
Edward Lopata Dennis Barnes
Aubrey Archer William Solomon

The 2nd Bus is Leaving Xavier at 9 a.m.  The Following are expected to be on the 2nd Bus

George Acevedo George Barados
John Maiocco Paul Barnes
Chris McCarthy Anthony Yanni
Dan Morgan James Bradley
Anthony Pucik Henry Camacho
Braham Berg Michael Chen
Eric A  Castro Kevin Ko
Kyle Creegan Oliver Moe
Nicholas Crockett Joseph Onah
Eugene Dolphin John Rice
Christian Gagui Rene Rodriquez
Edward Jackson Liam  Shanks
Jack Profaci Thomas Sternglass
Maurice Rafiaa Danny Swammy
Kevin So  Robert Tesoriero
Matthew Benson Gunner Thornton
Jordan Berka Gerald Todd
James Bruzzese Jake  Totilo
Tyler Cabrera Michael Tuffey
Felipe Deihle Louis Vazquez
Joshua Espinoza Christian Watch
Isiah Faust Joseph Klein
Jonathan Frias Greg Travers
James Galasso Michael Bracco
Isiah Mack-Johnson James Buckley
Ryan Mullin Nick  Karam
Elias Owen Nicholas Musacchio
Truman Patrick Thomas Petito
Nicholas Peragine Bryan Wildes

IF YOU ARE AWAY OVER BREAK 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, 6x200 Meters(30 seconds) Rest 200 meters, 10 Minute WDown 
                                    Throwers- 20 mins of Cardio  20 Mins of Drills
Tuesday 4/10
Distance Recovery Run  On Your Own 6 miles at 75% of VO2 MAx

Sprinters/ Jumpers- On Your Own Full Warm up  3x the MAX Vel Drill  General Strength and Conditioning.  
Email Temkin and/or Febles for Details

Throwers- On Your Own  Lift
Wednesday  4/11

Relay Carnival At Randall's 
We have 1 Bus leaving Xavier at 8 a.m. Otherwise get to the stadium on your own.
All Field events and Distance Runners be at Ichan at 8:45 a.m.
All Others be at Ichan at 9 :15 a.m.

IF YOU ARE AWAY OVER BREAK 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

 
Thursday 4/12

Distance Recovery Run  On Your Own 6 miles at 75% of VO2 MAx  if you are not racing Friday.
If Racing Friday 3 miles easy

Sprinters/ Jumpers- On Your Own Full Warm up  2x Acceleration Drill 2x the MAX Vel Drill   6x30 meters. 
Email Temkin and/or Febles for Details

Throwers- On Your Own  Lift

 
Friday 4/13
Some guys will be racing at MAyors Meet.  Details will be posted by Monday.
Those racing Staurday
Distance 3 miles easy
Sprinters/Jumpers- Warm up On your own.
tHrowers - Off
Saturday 4/14

Those competing at Mayor's will be at Ichan.

All other s will be going to Hackensack High.  We have 2 buses going to Hackensack.  They will leave XAvier at 7 a.m.
Sunday 4/15

Distance  Long Run  On Your Own 8-10 miles at 70% of VO2 MAx

SPrinters/ Jumpers- On Your Own Email Temkin and/or Febles for Workout

Throwers- On Your Own 25 Minutes of Cardio

 
Monday 4/16  Back to School  Practice at East River