Team Conditioning for December

Don't wait till Jan….get started NOW!  Although official practices for track do not begin until Jan…seniors want to get things started now as a team rather than doing the workouts by themselves.

FOR THE MONTH OF DECEMBER….TEAM CONDITIONING LED BY SENIORS

Mondays/Wednesday 2:45-4:45  stretch/run/lift

Tuesday/Thursday  2:45  easy long run

If you have questions or want more info text/contact Sara Aldridge 216-924-0849

SARA IS PLANNING TO BE THERE THIS MONDAY, DEC 9th!!  

INDOOR TRACK INFO

If you missed the meeting here is the information:

Workouts for December were passed out and they are also on website.  Do them on your own or meet seniors who will led them for month of December on Mon/Wed.  Talk to Sara Aldridge for more info.

Practice begin the week of January 6^th, 2014. 

3:45-5:00  on Tuesdays & Thursdays for Jan/Feb for ALL events.  

Distance Runners will also meet with Coach A on Wednesdays at 3:30.

There maybe extra “EVENT” days added….watch the website/calendar. 

Completed physical forms must be on hand before any student is permitted to participate. 

NO PHYSICAL/MEDICAL FORM = NO PRACTICE!

Practices will be outside as much as possible so dress for the weather (hats, gloves, pants, etc.) but if it is unsafe to be outside we WILL still have practice but move indoors.  Be prepared….we will run in the cold and snow!

Athletes are required to participate in practices and both meets.  If for some reason you cannot attend a practice or a meet, you must let Coach Kieser know in advance.

                 

FYI…. The first day of OUTDOOR practice (Mon-Fri) will begin March 10th.

WINTER WORKOUTS

DECEMBER 2013-JANUARY 2014:

SPRINTERS/HURDLERS/JUMPERS:  Winter workouts

DISTANCE:  Winter Workout Plan

_______________________________________________________________

LIFTING & CORE:   

NEW Winter 2014 Lifting/Core Sheet

 OLD Lifting & Core Sheet

TEAM WARM UP:  Dynamic Warm Up Routine

Winter Workouts

Distance Runners…..

Check out the Winter Workout Plan Coach A has put together.  If you have questions, please see an upperclassman or contact Coach.  See you at the meeting on Dec 6th.

WINTER WORKOUT PLAN HERE.

Time to think TRACK!!

We will have a brief meeting on Friday, Dec  6th, 2:30-3:00 in the LGI room.  Anyone not in a winter sport should plan to attend.

GOLF OUTING..... SUPPORT BAB!

PLEASE SUPPORT THE BEES ATHLETIC BOOSTER WITH THEIR GOLF OUTING.  SIGN UP WITH A TEAM OR CONSIDER A SPONSORSHIP!

BEE ATHLETIC BOOSTERS

23rd ANNUAL GOLF OUTING

SEPTEMBER 6^th 2013

SLEEPY HOLLOW GOLF COURSE

Register Early! Foursomes fill up quickly!  
Scramble Tournament Format
9a.m. shotgun start; Registration begins at
8:30 a.m
Boxed lunch and BBQ dinner Included.  
$100.00 per golfer
Prizes awarded for 1st, 2nd & 3rd place
finishers, plus closest to the pin, longest Drive & Putt, proximity shots, door prizes, raffles & more!
NEW!! Each golfer receives a ticket to the BEES vs BEARS football game at BBH Stadium. (game begins at 7:00 p.m.)

SPONSORSHIP PLEDGE FORM

On September 6^th 2013 the Brecksville Broadview Heights Bee Athletic Boosters (BAB) will be holding our 23rd Annual Golf Outing in support of all of the athletic programs, athletes and students for our school system, grades 7-12. 

The golf outing will be held at Sleepy Hollow Golf Course in Brecksville. It’s a great event.  We are expecting 128 golfers and many volunteers.  We encourage you to play and can register at www.beesboosters.org.

Perhaps more importantly we are seeking sponsorships for the event.  It’s a great way to obtain exposure for you and your business. There are several levels of sponsorship available.  We ask you to please consider helping the BAB continue their generous efforts for years to come. 

It’s so easy to be a sponsor – just go to http://www.beesboosters.org/golf-outing.asp and navigate the drop down box at the bottom of the right side.  Or email beesboostersgolf@gmail.com with the following information:

               1.      Your name

               2.      Your email address

               3.      Your best phone number

               4.      How you want to be listed in our program and/or hole sponsorship sign?

The sponsorship levels are:

$2,000             EVENT SPONSOR

$1,000             DINNER SPONSOR

$500                LUNCH SPONSOR

$500                BEVERAGE SPONSOR                              

$150                HOLE SPONSOR

$100                PROGRAM SPONSOR

$50                  FAMILY SPONSOR

The BAB is a 501© (3) with tax ID# 51-0159235

We sincerely appreciate your generous support of the Brecksville Broadview Heights athletic programs!

Your Bee Athletic Boosters

RACHEL CAPTURES RUNNER UP TITLE!

CONGRATS TO RACHEL KOTCHMAN ON HER 2ND PLACE FINISH AT THE STATE MEET!

RACHEL ALSO SET A NEW SCHOOL RECORD WITH HER TIME OF 2:11.2

WAY TO GO!!!!

STATE BOUND!

Sophomore sensation Rachel Kotchman qualifies for State Meet again!  Rachel moved up to the 800m just a few weeks ago.  In only her second time ever running the 800 meter open, she race a very strategic and fast race at the Austintown Regional on Friday night.  Rachel is now #2 on the all time list for BBHHS in the 800m.  Rachel will head to Columbus on June 7-8 to compete at the OHSAA State Track and Field Meet.  Congrats Rachel and good luck in Columbus!

Click here to watch the race video from Regionals.


PLEASE JOIN US AT THE TRACK ON NOON ON FRIDAY,  JUNE 7th to GIVE RACHEL A SEND OFF!

Week of May 27th

Monday: Practice 7:00-8:00 PM for those competing at Regionals.

Tuesday:  Practice 3:00-4:15.  Anyone who competed at SWC or Districts, please come help us put equipment away and turn in your uniform.

Wednesday:  Regional Meet @ Austintown Fitch
Bus/Van time TBD.
Field Events begin at 4:00.
Running Events begin at 4:30.
It is a rolling time schedule for Wed.


Thursday:  Practice 3:00-4:15
Sports Awards Night 7:00

Friday:  Regional Meet Finals @ Austintown Fitch
Bus/Van time TBD.
Running Events begin at 6:00.
It is on a time schedule for Friday.
7:25  800m
8:10  4x400

Moving on to Regionals!

Congratulations to the following athletes who qualified to the Regional Track & Field Meet:

Sarah O'Keafor- Shot Put
Rachel Kotchman- 800m
4x400 Relay:  Jesse Houser, Erin Beaver, Sara Aldridge, Rachel Kotchman

The girls will compete this Wednesday and Friday at Austintown Fitch High School.    The relay must qualify out of prelims on Wed to get to Friday's final.  They must run one of the 8 fastest times on Wed.  For finals, the top 4 in each event qualify to the state meet.

Good Luck Lady Bees!

Week of May 20th

Monday:  Practice 3:30-4:45

Tuesday:  Practice 3:30-4:45

Wednesday:  District Meet at Nordonia
Early Dismissal at 1:40
Bus departs at 2:15
Field Events begin at 3:45  (Girls LJ/Discus)
Running Events begin at 4:15
It is a rolling schedule with normal meet order...except no 3200 and most likely no 1600.
4x800 is a final....top 4 teams qualify to regionals next week.
All relays- top 8 times qualify to finals on Friday.
800m- top 8 in each heat qualify to finals on Friday.
All other events- top 8 times qualify to finals on Friday.

Thursday: Practice 3:30-4:45

Friday:  District Finals at Nordonia

Early Dismissal at 1:40
Bus departs at 2:15
Field Events begin at 3:45  (Girls HJ/Shot Put/PV)
Running Events begin at 5:15

Week of May 13th...SWC WEEK!

Monday:  Practice 3:30-5:00

Tuesday:  Practice 3:30-5:00

Wednesday: SWC Championship Day 1 @ Avon Lake
Competing Athletes will have Early Dismissal at 2:00.  If you aren't competing at SWC, you can still ride the bus but hustle there after school.  The bus will not wait!  Competing athletes need to be changed in uniform and get equipment. Bus leaves at 2:30 SHARP!
Bus leaves at 2:30
Field events & Running Events begin at 4:30.  Since this is a championship meet it is on a time schedule.  They will stick to the time schedule unless it weather forces them to go to a rolling schedule

4:30 Girls Shot Put & High Jump

4:30  4x800

5:00  100 Hurdle 

5:20  100 Dash 

5:35  400 Dash

5:55  300 Hurdles

6:15  200 Dash

Thursday:  Practice 3:30-5:00

Friday:  SWC Championship Day 2 @ Avon Lake
Competing Athletes have Early Dismissal at 2:00.

Bus leaves at 2:30

Field events at 4:30. Running Events at 5:30.  Since this is a championship meet it is on a time schedule.  They will stick to the time schedule unless it weather forces them to go to a rolling schedule.

4:30  Girls Discus and Long Jump

5:30 100 Hurdles

5:35  100 Dash

5:45  4 x200

6:00 1600 Run

6:20 4x100

6:35  400 Dash

6:50 300 Hurdles

7:05  800 Run

7:30  200 Dash

7:40  3200 Run

8:10  4 x 400

Saturday:  Off

**Monday's practice is MANDATORY for anyone competing at Districts.  Prom Events are not excused absences to miss school/practice.

Track Pictures Posted

Here is a small collection of photos that have been taken so far this season.  Click here to view.

Week of May 6th

Monday:  Practice 3:30-5:30

Tuesday:  Practice 3:30-5:30

Wednesday:  Varsity Practice 3:30-5:30
 JV:  SWC @ Amherst, Bus leaves at 2:45

Thursday: Practice 3:30-5:30

Friday:  Practice 3:30-5:30

Saturday:  Woodrige Wrap Up Invitational
Click here for more meet information.
Bus leaves @ 7:30

Field Events @ 9:00- Girls PV, HJ, LJ, Discus

Running Events @ 10:00  
Semi-Finals

100 Meter Hurdles

100 Meter Dash

4x800

200 Meter Dash

10 Minutes After Semi-Finals Conclude:

Running Events Finals- Normal Meet order starting with 100 Hurdles

*Top 4 in each event will get a Tshirt (max 2 shirts per athlete)

**This is the last week of track practice that is mandatory for all athletes.  After this week, only those still competing and any alternates that coaches have discussed with athletes need to continue practices.  All athletes may still ride buses to conference and district meets to support the team.  Any athlete that wishes to continue to practice may do so but must come everyday!  You can't pick and choose what days you want to come...it's all or none!

**Please turn in your uniform to a coach (not the athletic office) by Thursday, May 16th if you are done competing.

**Information for the Spring Sports Award Night should be coming soon...stay tuned!

Week of April 29th

Three meets this week!  Be sure to eat right, sleep well, and hydrate often!

Monday:  Home Meet with Avon Lake
                Athletes need to be at the track by 3:15 to set up.
               Parent volunteers needed!  Please bring a stopwatch if you have one.
               Parent volunteers can go directly to the field event or the finish line.
               Field Events and Running Events begin at 4:30.

Tuesday:  3:30-5:30 Practice

Wednesday:  Meet at North Olmsted with Olmsted Falls
                      Bus leaves at 3:00

Thursday:   3:30-5:30 Practice

Friday:  Berea Relays at Finnie Stadium/ Baldwin Wallace University
Only athletes competing will be permitted to ride the bus due to early dismissal.
1:10 Athletes dismissed from school.  It is your responsibility to watch the clock...they will not make announcements!  Your teachers will receive an early dismissal list.
              1:30 Bus departs
              3:00 Field Events Begin (Hj, LJ, Discus is in Flight 4)
              3:30 4 x 1600
              5:50  Remaining Running Events
                        Distance Medley
                        Sprint Medley
                        Shuttle Hurdles
                        4x100
                        4x800
                        4x200
                        3200 (GIRLS ONLY...boys run earlier)
                        4 x400

          11:00 Estimated time of arrival back in Brecksville
                   

Bus time change....

The bus for Poland Invite is leaving at 6:45 AM....enjoy that extra 15 minutes of sleep!

Week of April 22nd

Monday:  Practice 3:30-5:30
**Sign up for what events you want to do on Wed's meet in the locker room.  You can put together a relay or try a new event.

Tuesday:  Practice 3:30-5:30

Wednesday: Meet @ Westlake (with Berea too)
Bus leaves @ 3:00
Field Events & Running Events begin at 4:30
Look under DIRECTION tab for directions.
Approx. return time 8:30

Thursday:  Practice 3:30-5:30

Friday: Practice 3:30-5:30

Saturday:  Poland Invitational
Meet Information can be found at:  http://www.polandinvitational.com
Bus departs @ 6:45 AM

9:00 FIELD EVENTS
Girls Discus

Boys Shot
Girls High Jump
*Other field events will begin 30 minutes after completion of these events.

9:15 PRELIMS:  8 fastest times to finals.   (3200's are finals)

Girls 3200 Meter Run
400 meter
100 hurdles
100 meter
Boys 3200 Meter Run
300 Meter Hurdles 
200 Meter Dash 

FINALS: There will be a short break between prelims & finals.

4 X 800 meter relay

100 meter Hurdles100 meter dash
4 X 200 meter relay
1600 meter run
4 X 100 meter relay
400 meter dash
300 meter hurdles
800 meter run
200 Meter dash
4 X 400 relay
All Relays run in sections -hot sections last

Pictures from Amherst Meet

Check out the photos taken at the Amherst Dual Meet last week.

http://actionkam.smugmug.com/Sports/Track/41713-High-SchoolTrack/28972048_R3FgDF#!i=2463347067&k=8n3PwCf

Photos taken by Action Kam:

Action Kam

Bob Kamnikar

810 Forde Ave.

Amherst, Ohio 44001

www.actionkam.smugmug.com

facebook.com/actionkam

 

Bees Compete Well But Still Not Enough

The Lady Bees competed at Amherst for a dual meet tonight.  Despite many personal and season bests by the Bees, it still wasn't enough to defeat the Comets.  The final score was 83 Amherst to 54 Brecksville.

Event winners included:
Sarah O'Keefer (Shot Put)
4x800 (Rains, Coronel, Schlabig, and Beaver)
Jillian Roberts (Discus)
Jenna Staikoff (400)
Sarah Schlabig (3200)


The Bees will take this weekend off before heading to Westlake next Wed and Poland Invite next Sat.

Friday's Practice to start at 3:00

Let's get an early start to practice on Friday so you can get done and get out early.  Practice will start at 3:00.

Week of April 15th

Monday:  Practice 3:30-5:30.  SHIRT ORDERS AND $$ DUE!  
See post below for more information. 

Tuesday:  Practice 3:15-4:45 Due to Middle School Home Meet

Wednesday:  AWAY Meet @ Amherst
Bus leaves @ 2:45
Meet begins @ 4:30
Directions to Amherst Steele High School are located on the DIRECTION tab above.  If you are using a garmin/google map be sure to type in the address....otherwise it takes you to the Middle School.
  Amherst Steele High School, 450 Washington Street

It will be a late night...may not return to BBBHHS until 
9:00?  I have no idea?


Thursday:  Practice 3:30-5:30
Friday:         Practice 3:30-5:30
Saturday:     Nothing planned....enjoy the day off!
**Coach A and Coach Beaver are willing to take a group to Mehock Invitational at Ashland College on Saturday.  If you are interested, please see a coach on Monday.  

TSHIRT ORDER FORMS

Click here to download the order form.  

Orders and $$$ are due on Monday....NO EXCEPTIONS!!

Shirts are RED long sleeve...you can choose dri fit or cotton.

Make checks payable to EMBROIDME.

Design will look similar to this one but say Brecksville:

Need Volunteer Hours or Want to Make Some $$$

 CYO is hosting meets at Brecksville on April 14th and May 12th.  They are looking for people to work at the meet.   If you  would like a few bucks or service hours please consider helping.  The commitment would be from noon to 5:00/5:30.  You can choose either $30 for the afternoon or 5-6 service hours.   If you are interested, please contact Mitch Drumm (mitchell.drumm@case.edu) 

They will take parent helpers too....they need to get about 20-25 people to help.

Thank you!

SENIORS!!!

The Bees Athletic Boosters offers $1,000 scholarships for senior athletes.  Please stop by to see Mrs. Janozzo to get an application and more information.

Week of April 8th

**Please meet at the track from now on unless posted otherwise.  We will lift on Mondays/Thursdays so practices on those days will finish at the school.  Please plan accordingly.  Athletes will not be permitted to 'drive up' on lifting days.  

**It is suppose to rain everyday this week.  We will run in rain. If it storms, we will have to move indoors or wait until the storm passes.  Dress appropriately and bring dry clothes for after practice.

Monday:  Practice 3:30-5:30
                Workouts / Core / Lift Day 2

Tuesday:  Practice 3:30-5:30
                Light workout
                Pre-Meet Day
                Hurdle Mobility

Wednesday:  HOME Meet w/ Avon Lake & Midpark
                    ATHLETES NEED TO BE AT TRACK BY 3:15.
                     Senior Night @ 4:15, Seniors need to fill out their bio form and return by Tuesday!
                     Field Events:  4:30
                     Running Events:  4:30
                     **We need parent volunteers.

Thursday:  Practice 3:30-5:00
                  Workouts/Lift Day 1


Friday:  ****Practice time changed to 3:00-5:00  (Waiver Day)****
              Pre-Meet Day
             Hurdle Mobility/Core

Saturday:  Nordonia Relays
Bus leaves @ 7:30 for Field Event people (Coach Crawford & Coach Mauceri on this bus)
Bus leaves @ 9:30 for Running Event & any non competing athletes.  (Coach G on this bus)

Field Events:  9:00   (2 athletes per event)
-Girls Discus first (Brecksville in 3rd flight discus/1st flight shot)
-High Jump Boys & Girls both at 9:00 (2 pits?)  Girls will jump in alphabetical order starting with Brecksville.  (4'3, 4'6 then by 2" increments until 5'2 go back to 1")
-Long Jump:  9:00 (4 jumps each, Brecksville in 3rd flight)

Running Events:  11:15
4x1600
100 Hurdles (1 runner)
100m (1 runner)
4x100
4x800
4x200
Distance Medley (800/400/1200/1600)
Sprint Medley (100/100/200/400)
Weightman's Throw 4x100 (not scored)
4x400
**1/4" Spikes only.  They will be checking!

Admission:  $6 adults/$4 kids

Look under the direction tab for directions to Nordonia High School.








                   

             
           

Girls Capture Runner Up

The Lady Bees finished 2nd place at the Jaguar Invitational on Saturday.  St. Joseph Academy took the top team honors but the Bees were able to snag 2nd just a few points ahead of St. Vincent St. Mary's.  Event winners included: 4 x 1600 (Schlabig, Hamilton, Cook, Rains, 23:25),  J. Roberts (Shot Put, 34'9"),  and Jamie Rachek (High Jump, 4'8).  The Bees had several 2nd place finishers which really helped with the teams point total.  Second place finishers included:  4x400 (Cawley, Beaver, Setele, Lenzotti, 4:33), Beaver (300 Hurdles, 50.44),  4x100 (Sekerak, Brumbaugh, Miller, Aldridge, 53.94), Cawley (100 Hurdles, 18.7), and the 4x200 relay (Sekerak, Aldridge, Beaver, Staikoff, 1:56.31)

Complete Results can be found here.

Another winner!!

Results from yesterdays meet with North Royalton left off Shot Put Winner Jillian Roberts with a throw of 32' 9.5"!  Congrats Jillian!

Bees Lose to the Bears

The Lady Bees were outscored in their second meet of the season.  The North Royalton Bears made it tough for the Bees to score many points as they swept the relays and won 13 out of the 17 events.  The Bees did have some good performances and many improvements from the first meet.  Event winners for the Bees included Aldridge (Long jump, 15'),  Cook (800, 2:33), Sekerak (100, 14.07), and J. Roberts (Shot Put, 32' 9.5")

Next up....the Bees travel to Fairview Park High School this Sat for the Jaguar Invitational which is hosted by St. Joseph Academy.

CHANGES FOR THIS WEEK

The North Royalton Meet has been moved to THURSDAY.
Field Events begin at 2:30
Running Events begin at 3:00
ATHLETES NEED TO ARRIVE BY 1:15.

ALSO FRIDAY PRACTICE WILL BEGIN AT 10:30.

Week of April 1st

PRACTICES ARE 10:00-NOON DURING SPRING BREAK....
MEET @ TRACK!
**REVISED ON 4/2 @ NOON**

MON:  Practice, Distance runners meet Coach A at towpath.

TUES:  Practice

WED:  Practice 10:00- Noon

THURS:  Home Meet w/ North Royalton

            Athletes need to arrive by 1:15

            Field Events begin at 2:30

            Running Events begin at 3:00

            **We need parent volunteers.  
            Please let Coach Kieser know if you can help.  Thank you!

FRI:  Practice @ 10:30

SAT:  Jaguar Invitational @ Fairview Park High School

Bus departs @ 7:30

Field Events & Running Events begin @ 9:00

Order of events: 

9:00 Girls Shot/HJ first.  Girls/Boys PV together. 

9:00     4x1600

10:00   4x800

10:30    rest of running events as normal...events are final

*  There are three relays permitted for 4x1 and 4x4.

Fairview Park High School:  4507 W 213th St

(Jaguar Invite will be held here)

Take I-77 North tp I-480 West

Take exit 7 for Clague Rd toward Westlake/Fairview Park        

Turn right onto Clague Rd  

Turn right onto OH-10 E/Lorain Rd          

Turn right onto W 214th St

Turn left onto W 213th St

Destination will be on the left

Bees Fall Short in First Meet

The Lady Bees fell short as they were out scored 82-54 in their first meet of the season against St. Joseph Academy.  However, the Bees had some good performances and some event winners!  Event winners included:  4x200 relay (Kotchman, Lenzotti, Alai, Beaver) 1:55, Kotchman (400, 62.02), Schlabig (800, 2:42), Grimone (High Jump, 5'), and Brumbaugh (Long Jump, 15' 2).  

The Bees host a dual meet with North Royalton this Wednesday at 1:00 and then travel to Fairview Park on Saturday for the Jaguar Invite.

TIME CHANGE

The North Royalton dual meet on Wed, April 3rd has been changed and will start at 1:00.  Sorry for the late notice...I just found out today.

CAN ANYONE HELP?

We are in need of a parent to do some handy work on the the tent.  We will pay for the parts to fix it but need someone who is good at fixing things....I am not!  Please let Coach Kieser know if you or someone you know can help.

Thanks!

Week of March 25th

Our first meet is just a few days away!  BEE READY!!!

Monday: Practice 3:30-5:30

Tuesday: Practice 3:30-5:30

Wednesday: Practice 3:30-5:30

Thursday: Practice 3:30-5:30, Shoe night @ Vertical Runner

Friday: Practice 10:00-Noon (tentative time)

Saturday:  Home Meet vs. St. Joseph Academy

Field Events begin at 11:00

Running Events Begin at Noon
Athletes need to arrive by 9:45 to help set up.

Parent Volunteers need to arrive 20 min prior to the event time (10:40 for Field, 11:40 for Finish Line)

High School Order of Events:

-->                           SHOT PUT

                           DISCUS

                           LONG JUMP

                           HIGH JUMP

                           POLE VAULT

(All field events can and sometimes do compete at the same time.)

 - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - - -

4 X 800 (3200M RELAY)

                  100 METER HURDLES

                  100 METER

                  4 X 200 (800M  RELAY)

                  1600 METER

                  4 X 100 (400M RELAY)

                  400 METER

                  300 METER HURDLES

                  800 METER

                  200 METER

                  3200 METER

                  4 X 400 (1600M RELAY)

 

PARENT VOLUNTEERS NEEDED

We are in desperate need of parent volunteers for Saturday's meet with St. Joe's.....specifically for field events.

Please let me know if your parents can help or have them sign up to help on the SIGN UP tab located at the top of this page.

Here are the volunteers so far..... (there are a few more in my mailbox, I will get them tomorrow):


Sharon Means:   Finish Line/Timing
Diane Ward:         Finish Line/Timing
Nanci/David Schlabig: Finish Line/Timing  (automatic timing system w/ Mr. Greenlee)
Brigid Leamon: Finish Line/Timing
Lana Mendis:    Finish Line/Timing
Shelley Sekerak: High Jump
Annette Hudak: Long Jump
Babette Roberts: Throws

Thank you in advance for your support and help!

Lady Bees' Track and Field: WORKOUTS

Lady Bees' Track and Field: WORKOUTS: WEEK OF MARCH 25th:

 DISTANCE: Monday-Meet Coach A at 3:30.  Do the team warm up plus the Distance stuff.
We will have to modify again, so plan on a threshold fartlek style run.  5 min. hard-1 easy-4 min. hard-1easy-3-2-1 and 2X30 seconds.  1 minute between each pickup.
Cool down for at least 5 minutes.

Tuesday-Recovery run for 50 minutes, newer runners go 40 minutes.  If cross training, swim/bike for no less than 60 minutes.

Wednesday-Plan to be on the track-We will do some pace work somewhere, somehow.  Team warm up plus Distance warm up.  Meet Coach A at the track at 3:30.

Thursday-Recovery Run for 40 minutes.

Friday-Pre Meet, if the meet is postponed do the Surge Workout with levels 7,8,9, for 4 sets with one minute at level 6 between sets.

Saturday/Sunday- Meet and off  - If no meet, get in a moderate run for 40 minutes

Monday-I would like to meet everyone at Station Bridge for a long run.  I will keep you posted on this and maybe meet early before the scheduled practice so you can join the team for that part and then be finished.

Week of March 18th

Mon:  Practice 3:30-5:30

Tues: Practice 3:30-5:30

Wed:  Practice 3:30-5:30
**Shoe Night at Fleet Feet in Northfield. 6:00-8:00....come anytime during that time for food, discounts, and some freebies! (On Rt. 82, south side of road... just before Target/shopping plaza)

Thurs:  Practice 3:30-5:30

Fri:  Practice 3:30-5:30

Lady Bees' Track and Field: WORKOUTS

Lady Bees' Track and Field: WORKOUTS: WEEK OF MARCH 18th:

 DISTANCE: Monday-complete the team warm up and run a hilly 50 minutes.  I will be meeting the boys at the track around 3:30 so you can check in with me there.
Tuesday-Team warm up and distance warm up.  Plan on a track workout-3X 800-400-400, then 2x 180 finishes.
Wednesday-Recovery run of 40 minutes

SENIORS!!!

The Bee Athletic Boosters are proud to announce they will again be providing two $1,000 scholarships to two senior athletes this year. There will be one $1,000 award for a senior female athlete and one $1,000 award for a senior male athlete. Booster Scholarship applications are available in the Guidance office and due 4/22/13. Don't miss this opportunity to be recognized for your overall athletic participation throughout high school.

Lady Bees' Track and Field: Distance Workouts

Workout for Thursday, March 14-I should be there if my hand is good enough to drive today.

Do the team warm up plus the distance warm up with strides, accels, blasters.
8X500 with first 400 of the 500 at mile pace.  Last 100 is a pickup to the finish.
Hit 95 for 6:20pace
Hit 90 for 6:00 pace
Hit 85 for 5:40
Hit 80 for 5:20
Recovery is 100 walk, 200 jog.
Lady Bees' Track and Field: Distance Workouts: Distance Workouts for March 11-16 MONDAY-Meet Coach A after the team warm up.  We will be on the track since it is clear for threshold work...

Distance Workouts

Distance Workouts for March 11-16
MONDAY-Meet Coach A after the team warm up.  We will be on the track since it is clear for threshold work.
TUESDAY- Meet Coach A at 3:30 for recovery run.
WEDNESDAY- Coach A may not be there.  Run 50 minutes.
THURSDAY-Meet Coach A after the team warm up for a track workout if it is clear. Pace workout.
FRIDAY- Recovery Run- 40 minutes
SATURDAY/SUNDAY - Long run, 60-80 minutes.

Sprinters Workouts

SPRINTERS:
**Always do 6 x buildups on turf before starting workout!**

MON.    6 x 200 (3-4 min rest) do canadian style/ CORE / LIFT DAY 1

                         

TUE.     Football Field Circuit / Hurdle Mobility

                                   

WED.   Ladder Workout (400-300-200-100) walk / CORE / LIFT DAY 2

            (Team Meeting 7:00)

THU.    Starts to 40m.  Goal is to have everyone do 6.  Hurdle mobility if time permits.
             (Pics at 5:00)

FRI.      Time Trial, Relay work  (Hurdle Mobility if not done on Thurs)

OUTDOOR TRACK IS HERE!

THIS WEEK:  MEET IN ATHLETIC HALLWAY UNTIL FURTHER NOTICE!

Monday, March 11   3:30pm  Practice

Brief Team Mtg, Team warm up to track & dynamics, break into workout groups, lift/core.

Tuesday, March 12   3:30pm   Practice

Team warm up to track & dynamics, workout groups, hurdle mobility, Dingee to help distribute uniforms...must be on roster to get uniform!

Wednesday, March 13

3:30pm  Practice  Team warm up to track & dynamics, break into workout groups, lift/core

Coach Beaver to work with hurdlers

7:00pm  Track Parent and Athlete Mtg  (expecting to last 30-45 min),  Review team policies, Varsity lettering, etc. Parent sign up for home meets

Thursday, March 14

3:30pm  Practice  Team warm up to track & dynamics, workout groups, hurdle mobility (if time)

5:00pm  Track Pictures  wear jerseys, throwers wear jackets, coaches wear black pants with red polos from last year.

Friday, March 15

3:30pm  Practice  Team warm up to track & dynamics, break into workout groups,

Coach Beaver to work with hurdlers

Team Meeting Agenda

1.      Introduce Coaching Staff

2.      Expectations

a.    Communicate: Communicate with event coach and Coach G...ahead of time.  Do not bombard coaches at beginning of practice unless it is an emergency.  

b.    Trust:  Trust your teammates and your coaches!

c.     Care:  Your actions will show whether or not you care. Practice and compete like you care!

d.     Commit:  Practice...you miss, you may not compete and will be removed from team.  You signed up for track, make it a priority!

3.      Injuries

a.    if you can't do workouts, don't expect to compete in meet.  

b.    Keep going to Tom until HE tells you to stop seeing him and keep coaches updated.  Pay attention to what he says! 

4.      Practices

a.     Monday-Friday 3:30-5:30.  Meet in athletic hallway until further notice.

b.    We will practice during Spring Break (9-Noon??...time TBA but keep this time frame open for now)

c.     Bring layers of clothes…we will be inside and outside…dress for weather!

5.      Website:  www.ladybeestrackandfield.blogspot.com

a.    Sign up for team TODAY!

b.    Log absences/tardy AHEAD of time....however this doesn't mean it is excused.

c.     Check the website or ask a teammate before you text Coach G!  

d.    Sign up for email notices of things posted on blog.