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.

Sprint Workouts this Week

SPRINTERS/JUMPERS/HURDLES:

MON.    5 x 200 (3-4 min rest)/ CORE & HURDLE MOB / LIFT DAY 1

*  Hurdles go do 3 x 200, then go see Coach Beaver @ 4:00

                         

TUE.     Run 10-15 min on your own.

                                   

WED.   2  SETS OF (8 x FLYING 30's)  FULL REST / CORE & HURDLE MOB / LIFT DAY 2

          

THU.    Run 10-15 min on your own.

FRI.      MEET AT INDE (BE THERE AT 4:30)

INDEPENDENCE INDOOR MEET

ARRIVE @ INDE High School Field House @ 4:30

MEET BEGINS @ 5:30

MEET APPROX. FINISH @ 8:30

DIRECTIONS: Take Brecksville Road north to Selig Drive.

Turn left on Selig. It will dead end. The High School/Field House is on the left.

SIGN UP ONLINE UNDER THE "SIGN-UP" TAB....DEADLINE IS TUESDAY @ NOON!

Distance Plan for week of March 4

I should be there earlier this week. Plan to meet around 3:30 Monday.

We will plan on a 20 minute threshold, so you can do the team warm up first, but we will still warm up before the threshold.

Tuesday, I probably won't be there and will hold down my picket duty all day.  Recovery run for 50 minutes easy.