Mount Sinai High School Girls
Cross Country
Winter Track
Spring Track
Please feel free to e-mail me if you have any questions.
Head Coach Bill Dwyer (H)928-2014 (Cell)223-5838
Congratulations! Undefeated League Champions for the second consecutive year!
Great Job at Division Championships! In general, You competed very well!
Keep up your great work ethic and you will be 2018 Division 3 Country Champions!
Congratulations-2018 Division 3 Country Champions! Scoring a meet record of 171 points.
"Where focus goes, energy flows." Tony Robbins
It's not where you place, it's how hard you worked to get there!
Success is not final. Failure is not fatal. It is the coverage to continue that counts. Winston Churchill
"You have to fight through the bad days in order to earn the best days." Unknown
"Every successful individual knows that his or her achievement depends on a community of persons working together." Paul Ryan
Please stay focused at practice EVERY DAY! Each day is important for you and your team's success! Touch base with me on your events and goals!
Make sure you touch base with me about YOUR end of season! Everyone is in a different place! When your part of the season ends, please promptly return your uniforms! If you sign up for cross country, I reassign your uniform to you!
Toughness is coming face to face with your limitations, whatever they may be, and having the courage to acknowledge them and still keep going.
The difference between ordinary and extra ordinary is the little extra.
Please check back for any updates!
Remember to neatly sign yourself in and out of practice everyday!
Touch Base with Coach Dwyer before each competition to be sure you know what you are competing in and what the team needs of you for continued success!
"Words are words; explanations are explanations, promises are promises, but only performance is reality." Harold S. Geneen
Spring Track Order of Events for Dual Meets
The High Jump, Pole Vault, and Shot Put followed by the Discus will start at the same time.
Triple Jump
100 Meter High Hurdles
1500 Meter Run
400 Meter Run
100 Meter Dash
1500 Meter Walk
800 Meter Run
200 Meter Dash
400 Intermediate Hurdles
3000 Meter Run
Long Jump
400 Meter Relay
1600 Meter Relay
3200 Meter Relay
Practice Immediately after school on track everyday unless otherwise posted!
Adjustments will be made to practice schedule during inclement weather conditions.
Please check here for any updates!
The individual athlete must have 10 practices in order to compete in a meet.
The individual must have 8 practices in order to compete in a scrimmage.
"Winners make a habit of manufacturing their own positive expectations in advance of the event." Brian Tracy
You were born to win, but to be a winner, you must plan to win, prepare to win, and expect to win. Zig Ziglar The thinking must be done first before training begins. Peter Coe
You and your opponent want the same thing. The only thing that matters is who works the hardest for it. You should WRITE DOWN your short term and long term goals for this season and beyond! Think about what you would like to get out of this upcoming season.
Plan for success-get your rest, eat properly and prepare for your school day, your practices and meets before they arrive! You should have all the proper training gear as well as your wristwatch and water at practice every day!
Key components to your training regimen must include proper rest and nutrition!
Every Track and Field Athlete will run and practice their event, but will they do the extra training, conditioning, drills, strength training and mental preparation to become their best?
This season, it is highly recommended that you keep a training and nutrition log/journal!
This will be discussed at practice and it is YOUR responsibility to follow through with it!
Nutrition Log template is linked at the bottom of webpage!
Coach Loomis also has the pink copies with holes punched that I made for you to have if needed.
"What we see depends mainly on what we look for." John Lubbock
"The greatest weapon against stress is our ability to choose one thought over another." William James
Championship Winter Track Shirts are in! Please stop by and pick yours up!
“With the new day comes new strength and new thoughts.”– Eleanor Roosevelt
Long Island Elite Meet Photos are on milesplit
http://ny.milesplit.com/photos/albums/39432?tag=
"The pain of discipline is far less than the pain of regret." Sarah Bombell
Patience and discipline, as well as the confidence in yourself, your teammates and your coaches will help you to become a true competitor. Coach Dwyer
Respect yourself, your team and the sport of track and field. Coach Dwyer
“When it comes to luck, you make your own.” – Bruce Springsteen
The thinking must be done first before training begins. Peter Coe
You and your opponent want the same thing. The only thing that matters is who works the hardest for it.
2018 ST Daily Practice Schedule
Track General Workout Plan
Plan might be adjusted based upon weather conditions and gym availability.
Spring Track Practice will begin everyday immediately after school. You will warm up and stretch and do you fence drills. Saturday Practice will be in the morning and may slightly vary based upon weather and track/gym availability.
Here is what you will need for every training session!
Be prompt with a smile! Start your warm up!
Sign In and Sign Out before and after each session!
Complete Extra Help/Activity Binder if you are late to practice.
Water! Water! Water!
Wrist Watch - Your Phone will not offer the best results for workouts and training.
A good pair of training and racing sneakers.
Hand towel to wipe down as well as change of socks and clothing as needed.
Spring Track Daily Practice Schedule Will be posted and updated on website.
Respect yourself, your team and the sport of track and field.
The amount of time spent outdoors will depend on the daily weather and what needs to be done! Every day you are expected to run a minimum of 4 laps warm up and 4 laps cool down. Fence Drills, Bleacher stretch and drills, minimum of 20 pushups, 20 dips, 50 squats, 50 Toe Raises. Will introduce other exercises as season progresses.
Weight Room will be open at the end of practice. We we get inside we will work on drills, skills, balance, coordination, strength and conditioning to help you to become a better athlete!
"Winning isn't everything, but making the effort to win is." Vince Lombardi
"Life is a series of experiences, each of which makes us bigger, even though it is hard to realize this. For the world was built to develop character, and we must learn that the setbacks and griefs which we endure help us in our marching onward."- Henry Ford
“The time is always right to do what is right.” – Martin Luther King Jr.
"I will prepare and someday my chance will come." Abraham Lincoln
You must: Keep Exceptionally Clear Focus! Proper rest and recovery! Hydration and good health and nutrition! (Basically Stay Healthy!) Be smart and pay attention to having a superior attitude and exceptional technique!
Please think about your short term and long term goals for the season so I may work with you to achieve them! Proper Communication is the KEY to Success!
As we move into the championship part of the season, You MUST be prepared to work even harder (most times it will mainly be smarter)! Be prepared to defend your performance! You may have to run off, jump off or throw off for your position! Any questions or concerns, YOU must talk to ME personally! Remember this is the time to turn up the heat!
Here is the 2018 Spring Track League Schedule 022618 - Put in your calendar!
Let me know if there are any school conflicts so I have the opportunity to update!
Bus time is 2:25pm unless otherwise noted!
* indicates a change.
Thur 4/12/2018 4:00 PM Mt Sinai @ Hampton Bays Hampton Bays High School
Year Book Team and individual photos will be taken before and during meet.
Mon 4/16/2018 4:30 PM Wyandanch @ Mt Sinai Mount Sinai High School
Wed 4/18/2018 4:00 PM Mt Sinai @ Bayport-Blue Pt Bayport Blue Point High School
Wed 4/25/2018 4:30 PM Center Moriches @ Mt Sinai Mount Sinai High School
Wed 5/2/2018 4:00 PM Mt Sinai @ Southampton Southampton High School
Wed 5/9/2018 4:30 PM Elwood/J Glenn @ Mt Sinai Mount Sinai High School
Mon May 21 Division Championships @ Connetquot High School 3:00pm Bus:1:25pm
Wed May 23 Division Championships @ Connetquot High School 3:00pm Bus:1:25pm
Fri June 1 State Qualifying Meet @ Comsewogue HS 3:00pm Bus:1:30pm 1:17 Dismissal
Sat June 2 State Qualifying Meet @ Comsewogue HS 2:15pm Bus:12:45pm
Thur June 7 Travel Day to State Meet
Fri June 8 State Meet
Sat June 9 State Meet
2018 Invitationals
PORT JEFF Steeple Fest "PLUS" NO BUS
Wednesday, April 4, 2018 at Port Jeff High School
3:00 Freshman Girls 2000m
3:30 Freshman Boys 2000m
4:00 Novice Girls 2000m
4:30 Novice Boys 2000m
4:55 Open Girls 2000m
5:20 Open Boys 2000m
5:45 Open Boys 3000m
PLUS Field Events
Shot Min. boys 34' girls 25' Discus Min. boys 100' girls 70'
Long J. Min. boys 18' girls 14' Triple Jump boys 36' girls 30'
High Jump opens at boys 5'6" girls 4'6" Pole Vault opens at boys 9'6" girls 8'
Novice is for newbies and athletes who have NEVER won a steeple medal.
Medals will be awarded to first SIX places in steeple and field!
Sat 4/14/2018 Suffolk Coaches Invitational @ Bayshore HS 9:30am Bus 7:45am
ORDER OF EVENTS All race times are guidelines only.
All running events – Open followed by Frosh-Soph
Track Events
9:30 am 400 m. Hurdles Open followed by Frosh-Soph Final on Time
9:50 am 1500 m. Open followed by Frosh-Soph Final on Time
10:45 am 100 m. Dash
11:15 am 400 m. Dash Open Frosh-Soph
11:45 am 100 m. Dash Open Frosh-Soph Finals
12:00 pm 100 m. Hurdles
12:35 pm 100 m. Hurdles
12:40 pm 800 m. Open followed by Frosh-Soph Final on Time
1:05 pm 200 m. Open followed by Frosh-Soph Final on Time
1:45 pm 3000 m. /1500m Walk (outside line) Open/ Frosh-Soph Final on Time
RELAYS – Teams are allowed two relay squads per relay event (A and B Relays only)
2:30 pm 4x400 m. Relay Open Final on Time
2:55 pm 4x800 m. Relay Open Final on Time
3:15 pm 4x100 m. Relay Open Final on Time
FIELD EVENTS
9:30 am Pole Vault Frosh-Soph: Opening Height 6’ 0” (up 6” to completion)
Followed by Open: Opening Height 7’ 0” (up 6”
until completion)
9:30 am High Jump Frosh-Soph: Opening Height 4’ 0” (up 2” to 4’10” then 1”)
Followed by Open: Opening Height 4’ 4” (up 2”to 5’ 0” then 1”)
9:30 am Shotput Open Followed by Frosh-Soph
9:30 am Discus Frosh-Soph Followed by Open
9:30 am Long Jump Open Followed by Frosh-Soph
11:30 am Triple Jump Followed by Frosh-Soph Open
Fri 4/20/18 6:00pm Start 4:30pm Bus
Sat 2/21/18 9:30am Start 7:45am Bus
JOE BRANDI RELAYS 2018 High School Girls Meet
Friday and Saturday, April 20th and 21st Connetquot HS
Friday Elite Individual Events Under the Lights: Every team can enter up to two athletes per Friday event regardless of seed time but if you want to enter more than 2 they ALL must be able to break the seed time. WE WILL RUN AHEAD OF SCHEDULE IF POSSIBLE.
6:00 pm Pentathlon Long Jump
7:00 1500 (5:25)
7:15 Pentathlon Hurdles
7:20 100 Hurdles trials (18.5)
7:35 100 trials (13.8)
7:50 400 (65.0)
8:05 3000 Racewalk (8:30 for 1500 walk)
8:20 100 Hurdles final
8:25 100 final
8:30 Pentathlon High Jump
8:30 800 (2:35)
8:45 3000 (12:00)
9:00 200 (28.5)
Saturday Events:
Track Events Field Events
9:30 2 x 400 Hurdles 9:30 2 x Long Jump (3 team max)
9:55 4 x 1600 TBA 2 x Triple Jump (3 team max)
10:30 4 x 100 9:30 2 x High Jump
11:00 2 x 1500 Walk 9:30 2 x Shot Put (Pentathlon shot first)
11:30 Mile Medley (400-200-200-800) 9:30 2 x Discus
12:10 4 x 400 9:30 2 x Pole Vault
12:40 Shuttle Hurdles (4-girl)
12:55 2 x 2000 Steeplechase
1:30 Pentathlon 800
1:35 4 x 200
2:00 Swedish Medley (100-200-300-400)
2:15 4 x 800
2:50 Sprint Medley (100-100-200-400)
3:10 Distance Medley (1200-400-800-1600)
Westhampton Beach Girls Track Invitational April 28, 2018 1pm start Bus 11:15am
Event Order Track Events with Standard
1.400 meter Hurdles 1:15
2.1500 meters 5:35
3.Freshman 1500
4.400 meters 1:08
5.100 meters 13.9
6.Freshman 100 meter
7.1500m walk 8:30
8.100m Hurdles 19 sec
9.Freshman 100m Hurdles
10. 800 meters 2:40
11. Freshman 800
12. 200m 29 sec
13. 3000m 12:45
14. 4x100
15. 4x400
16. 4x800
Field events
1.High Jump (2 sectors) 4-6
2.Open Shot/ Novice Disc 30 feet/75 feet
3.Novice shot/ open Disc
4.Pole Vault (open only)
5.Open Long/then novice 14 feet
6.Open Triple/ then novice 30 feet
47th SAINT ANTHONY’S INVITATIONAL TRACK & FIELD MEET
Friday, May 4, 4:00pm Start (Bus 2:25pm) 2018 to
Saturday, May 5, 2018 2:00pm Start (Bus 12:10pm)
Remember to seed your varsity athletes on-line, as they will be wearing competitor numbers. If your athlete has performed the following he/she should be seeded:
Event Boys Girls
100 11.4 12.9
200 23.5 26.9
100/110 HH 16.8 17.2
400 52.5 61.5
400 Hurdles 60 70
800 2:07 2:25
1500/1600 4:42 5:05
3200/3000 10:10 11:10
Steeple 10:40 8:10
Walk 8:30
Hammer Top 9 (verified) Top 9 (verified)
Javelin 100’ Minimum 65’ Minimum
Field Events See minimum performances
All Field Event athletes will need a Field Event Card. Turn in the Field Event Card to the official once the event is called. Please indicate seed on the back of the card.
Minimum Measurement: In the following jumps and throws the first acceptable effort will be measured. After that, the athlete must jump or throw the following: Top 24 shot putters and discus throwers will be seeded and throw in the varsity seeded section, all others will compete in the unseeded sections.
Boys Long Jump 19’ Boys Triple Jump 40’ Boys Shot Put 40’
Boys unseeded PV 9’ Boys Unseeded Discus 80 Boys High Jump 5’6”
Boys Pole Vault 12’ Boys Discus 120’ Boys Unseeded Shot Put 30’Boys
Javelin Throw 100’ Girls Discus 80’ Girls Shot Put 28’Girls Triple Jump 31’
Girls Javelin Throw 65’ Girls Unseeded Shot Put 20’Girls Pole Vault 8’ Girls High Jump 4’6”
Girls Long Jump 15’ Girls Hammer Top 9 Boys Hammer Top 9 Girls Unseeded Discus 60’
Friday – 4:00 PM
1, Girls’ Pole Vault (Starting Height – 8’)
2. Girls’ High Jump (Starting Height – 4’6” – 4’9 – 5’)
3. Boys’ Seeded Shot Put (Top 24)
4. Girls’ Seeded Shot Put (Top 24)
5. Boys’ Long Jump (Minimum Measurement 19’)
6. Girls’ Long Jump (Minimum Measurement 15’)
7. Boys Unseeded Discus (80’)
Friday – 4:00 PM
9. Boys’ Unseeded 400m Relay – Final
10. Girls’ Unseeded 400m Relay – Final
11. Boys’ Unseeded 1600m Relay – Final
12. Girls’ Unseeded 1600m Relay – Final
13. Boys’ 400m Intermediate Hurdles – Final (64 sec.)
14. Girls’ 400m Intermediate Hurdles – Final (70 sec.)
15. Boys’ 4 x 1600m Relay - Final
17. Boys’ Unseeded 200m Dash – Final
18. Girls’ Unseeded 200m Dash - Final
19. Boys Unseeded 400m Dash – Final
20. Girls’ Unseeded 400m Dash – Final
21. Boys’ Unseeded 800m Run – Final
22. Girls’ Unseeded 800m Run – Final
SATURDAY 10:00 AM
23. Boys’ Unseeded Pole Vault (Starting Height (9’)
24.
25. Girls’ Unseeded Discus Min. 60’ 10:00 AM
26. Boys’ Unseeded Shot Put 10:00 AM
27 Girls’ Unseeded Shot Put 10:00 AM
28. Boys’ Frosh 4 x 800m Relay – Final
29. Girls’ Frosh 4 x 800m Relay – Final
30. Boys’ Soph 4 x 800m Relay – Final
31. Girls’ Soph 4 x 800m Relay – Final
32. Boys’ Frosh 4 x 100m Relay – Final
33. Girls’ Frosh 4 x 100m Relay – Final
34. Boys’ Soph 4 x 100m Relay – Final
35. Girls’ Soph 4 x 100m Relay – Final
36. Boys’ Frosh 4 x 400m Relay – Final
37. Girls’ Frosh 4 x 400m Relay – Final
38. Boys’ Soph 4 x 400m Relay – Final
39. Girls’ Soph 4 x 400m Relay – Final
40. Boys’ Unseeded 1600m Run (4:50 or slower) 81. Girls’ Hammer (non-scoring) (Top 9)
41. Girls’ Unseeded 1500m Run (5:30 or Slower) 82. Boys’ Hammer (non-scoring) (Top 9)
42. Boys’ Unseeded 2000m Steeplechase
43. Girls’ Unseeded 2000m Steeplechase
Saturday 2:00 PM
44. Girls Triple Jump (Minimum Measurement is 31’)
45. Boys Pole Vault (Starting Height 12’)
46. Boys’ High Jump (Starting at 5’6 – 5’9 – 6’)
47. Boys’ Triple Jump (Minimum Measurement 40’)
48. Girls’ Seeded Discus (Top 24) (Minimum Measurement is 80’)
49. Boys’ Seeded Discus (Top 24) – To follow Girls seeded Discus
Saturday – 2:00 PM
52. Girls’ 1500m Race Walk – I Section
53. Girls’ 800m Run – 2:30 or faster
54. Boys’ 800m Run – 2:07 or faster
55. Boys’ 110m High Hurdles – 6 Fastest Advance (Must be seeded)
56. Girls’ 100m High Hurdles – 6 fastest Advance (Must be seeded)
57. Boys’ 100m Dash – 6 fastest Advance (Must be seeded)
58. Girls’ 100m Dash – 6 Fastest Advance (Must be seeded)
59. Girls’ 3000m Run (12 minutes or faster)
60. Boys’ 3200m Run (10:50 or faster)
61. Girls’ 100m High Hurdles – Final
62. Boys’ 110 High Hurdles – Final
63. Girls’ 100m Dash – Final
64. Boys’ 100m Dash – Final
65. Girls’ 1500m Run
66. Boys’ 1600m Run
67. Girls’ 400m Dash
68. Boys’ 400m Dash
69. Girls’ 200m Dash – Final
70. Boys’ 200m Dash – Final
71. Girls’ 2000m Steeplechase
72. Boys’ 3000m Steeplechase
73. Girls’ 4 x 100m Relay
74. Boys’ 4 x 100m Relay
75. Girls’ 4 x 400m Relay
76. Boys’ 4 x 400m Relay
77. Girls’ 4 x 800m Relay
78. Boys’ 4 x 800m Relay
79. Girls’ Javelin Throw (non-scoring) (65’ Minimum)
80. Boys’ Javelin Throw (non-scoring) (100’ Minimum)
81. Girls’ Hammer (non-scoring) (Top 9)
82. Boys’ Hammer (non-scoring) (Top 9)
The Don Bohlinger Relays (formerly known as the Eagle Relays)
RACE UNDER THE LIGHTS!!! Date: Friday, May 11, 2018, 4:00pm (Bus 2:25pm)
Location: West Babylon Track West Babylon Junior High School, 200 Old Farmingdale Road, West Babylon, NY 11704
Order of Events
Girls followed by Boys
4:00pm- 2x1500m Racewalk (G only)
4:20pm- 2x400m Hurdles
4:45pm- 4x1600 meters
5:15pm- 4x100m
5:45pm- Shuttle Hurdles (4 person)
6:10pm- 4x800m
6:40pm- 4x200m
7:00pm- 1600 Medley (200-200-400-800)
7:30pm- DON BOHLINGER INDIVIDUAL MILE (G & B)
7:45pm- 800 Medley (100-100-200-400)
8:15pm- DMR (1200-400-800-1600)
8:45pm- 4x400m
*Each Team is allowed a maximum number of 6 relay teams per event
* Meet will run no more than 15 minutes ahead of schedule
* THREE EVENTS PER ATHLETE ONLY
Field Events
4:15pm- 2 x Long Jump (3 team maximum per gender only)
Triple Jump to follow Long Jump (3 team maximum per gender only)
4:15pm- 2 x High Jump (3 team maximum per gender only) Opening Height- 4’0” (G) 5’0” (B)
4:15pm- 2 x Shot Put
4:15pm- 2 x Discus
*BOYS THEN GIRLS
*Single Competitors are allowed in any of these above events if you cannot form full teams
*Clerking will begin at 4:00 pm (Racewalk clerking will be at 3:45pm)
"It isn't the mountains ahead to climb that wear you out; it's the pebble in your shoe." Muhammad Ali What do you think?
"There may be people that have more talent than you, but there's no excuse for anyone to work harder than you do." Derek Jeter
Please think about your short term and long term goals for the season so I may work with you to achieve them!
Any weather related updates will be posted here ASAP!
Any meet cancellations will be posted at Just In Time Racing!
To Repeat - If meet is canceled it will be posted on www.just-in-time-racing
Please remember to dress appropriately for outdoor and indoor workouts!
You will be removed from the team for not communicating with Coach Dwyer for unexcused absences at practice and/or meets!
"Adversity causes some to break; others to break records." William Ward
"The discipline of writing something down is the first step toward making it happen." Lee Iacocca
"If you only ever give 90% in training then you will only ever give 90% when it matters." Michael Owen
Practice Schedule
You need to have 10 practices in order to participate in the first meet!
"Success is CHOICE, not CHANCE" Ben Burlinson
"Maturity is when you stop complaining and making excuses, and start making changes." Roy T. Bennett
"Leadership is not about your ambition. It is about bringing out the ambitions of your team." Cheryl A. Bachelder
"Without ambition one starts nothing. Without work one finishes nothing. The prize will not be sent to you. You have to win it." Ralph Waldo Emerson
The weather is changing, be prepared with layers, hat, gloves!
(ALL meets at Suffolk Community College West Campus, Brentwood)
Please Be Ready to Leave 20 minutes Prior to Bus Departure Time
You will need time to put on your racing number and sign up events!
2017-2018 Winter Track Begins on Monday November 13th Immediately after school on Track!
Here is the initial 2017-2018 Winter Track Schedule - Details will follow when they become available!
2017-2018 Winter Track Schedule as of 11-03-17 Mount Sinai Schedule League 5!
Sun 12/3/17 2:30pm-5:15pm Crossover A Bus 1:00pm
Sat 12/9/17 2:30pm-5:15pm Crossover B Bus 1:00pm
Sun 12/17/17 5:15pm - 8:00pm Crossover C Bus 3:45pm
Sat 1/6/18 5:15pm - 8:00pm Crossover D Bus 3:45pm
Tue 1/9/18 5:00pm - 10:00pm Relays (Lgs. 3, 4, & 5) Bus 3:30pm
Sat 1/13/18 9:00am - 4:00pm Art Mitchell Meet Bus 7:30am
Sun 1/21/18 9:00am-11:30am League Championship Bus 7:00am
Sun 1/28/18 9:00am-3:00pm Jim Howard Memorial Meet Bus 7:30am
Sat 2/3/18 10:00am-2:00pm Small schools Bus 8:30am
Mon 2/12/18 5:00pm - 9:00pm State Qualifier Bus 3:30pm
Sat 3/3/18 9:00am State Meet at Ocean Breeze Athletic Complex
Additional Meet that I am considering attending.
Tue 02/20/18 Eastern States Meet at the Armory! You must meet qualifying Standards!
Sat 02/24/18 LI Elite meet at St. Anthony's HS! You must meet qualifying Standards!
2017-2018 Winter Track Schedule as of 10-31-17 Full County Schedule
Sun 12/3/17 9am-8pm Crossover A
Sat 12/9/17 9am-8pm Crossover B
Sun 12/17/17 9am-8pm Crossover C
Sat 1/6/18 9am-8pm Crossover D
Mon 1/8/18 5pm-9pm Girls Relays - Leagues 1 & 2
Tue 1/9/18 5pm-10pm Girls Relays - Leagues 3, 4 & 5
Sat 1/13/18 9am-4pm Art Mitchell Meet
Sun 1/21/18 9am-7pm League Championship (5-1-2-3)
Fri 1/26/18 5pm-7:30pm League 4
Sun 1/28/18 9am-7pm Jim Howard
Sat 2/3/18 10am-2pm Small schools
Sun 2/4/18 10am-2pm Large schools
Mon 2/12/18 5pm-9pm State Qualifier
“Running, however hard it feels at the time, gives you strength and self-belief.” Tina Chantrey, coach and mental health advocate
BELIEVE TO ACHIEVE!
The body achieves what the mind believes. Whether you think it's possible, or you think it's impossible, you are right. So why not believe that what you want is POSSIBLE?
"The only way of discovering the limits of the possible is to venture a little way past them
into the impossible." Arthur C. Clarke
"Hard work beats talent when talent doesn't work hard." -Tim Notke (popularized by Kevin Durant) So Coach Dwyer says, Just Keep Working Hard! What will you do today, to make you better tomorrow!
"What is love? Love is playing every game like it's your last." Michael Jordan
Congratulations Team! You made Newsday Print and online!
Both Boys and Girls Teams won the Suffolk Officials Invitational!
2018 Cross Country-Girls were voted the 1st seed and boys the 2nd seed in League 6! Congrats!
Cross Country All-County Dinner
Wednesday November 8th Villa Lombardi's in Holbrook
Doors open 6:30 PM Starts at 7:30 PM Be there by 6:45 to get your seats!
Academic All-County Standards Top 10% of your senior class and
Girls must have run under 23:00 and Boys under 18:45.
"Everyone has the fire, but the champions know when to ignite the spark." Amit Ray
"Ability may get you to the top, but it takes character to keep you there." John Wooden
"To collaborative team members, completing one another is more important than competing
with one another."John C. Maxwell
"I am a member of the team, and I rely on the team, I defer to it and sacrifice for it, because the team, not the individual, is the ultimate champion." Mia Hamm
"Warriors respect each other. They give dignity to each other either in a win or in a defeat."- Avijeet Das
Be sure you have the correct bottoms before your race. You will not allowed on bus if you do not have the proper uniform for meets!
"The discipline of writing something down is the first step toward making it happen." Lee Iacocca
"If your actions inspire others to dream more, learn more, do more, and become more, you are a leader." John Quincy Adams
Congratulations Team! You made Newsday Print and online!
Both Boys and Girls Teams won the Suffolk Officials Invitational!
"If you don't have time to do it right the first time, when will you have time to do it over?" - John Wooden
“Today I will do what others won't, so tomorrow I can accomplish what others can't” -Jerry Rice
TNT-Today not Tomorrow! The future is created by what we do today, not by the plans we make for tomorrow.
Reminder-You should be getting some distance running in throughout the summer!
You must work drills and strength on your own in addition to what we do at practice!
The Difference between ordinary and extra-ordinary is the little "extra"!
Summer Training - Throughout July, you should start increasing your general fitness level. You can include light running of soft surfaces when you can. You can incorporate biking and swimming to help develop an endurance base. Strength training should also be incorporated into your summer routine. We will start reviewing body weight exercises this week at camp and you should continue this as well as your running drills into your training.
“Good thoughts are no better than good dreams, unless they be executed.”
– Ralph Waldo Emerson
Complete 2017 Cross Country Complete Schedule as of 10-15-17
Bus Departure is 2:25pm unless otherwise noted.
Saturday 09-09-17 Jim Smith Invitational(PJ)-Sunken Meadow State Park Start 9:30am Bus 7:30am
Tuesday 09-12-17 League Meet Girls MS MP JG Amityville Boys MS EH Sayville Amityville
Cedar Point Park in East Hampton Race Times: TBD at site
Saturday 09-16-17 Bob Pratt Invitational(Smithtown)-Sunken Meadow State Park Start 9:30am Bus 7:30am
Tuesday 09-19-17 Crossover Meet Sunken Meadow State Park
Race Times: TBD at site
Boys Race TBA pm Girls Race TBA pm
Saturday 09-23-17 Suffolk Coaches Invitational-Sunken Meadow State Park Start 9:30am Bus 7:30am
Tuesday 09-26-17 League Meet Girls MS BP Sayville Boys MS SWR Sayville Amityville
Sunken Meadow State Park Race Times: TBD at site
Thursday 09-28-17 Tom Knifing Invitational (SWR)-Fireman's Field in Ridge Start 4:00pm Bus 2:25pm
Tuesday 10-03-17 League Meet Girls MS SWR Boys MS BP MP Sayville Amityville
Sunken Meadow State Park Race Times: TBD at site
Thursday 10-05-17 Westhampton Beach Invitational (WHB)-Red Creek Park in Hampton Bays Start 4:00pm Bus 2:25pm
Tuesday 10-10-17 Crossover Meet Sachem North High School
Boys Race 4:00pm Girls Race 4:30pm
Saturday 10-14-17 Suffolk Officials Invitational-Sunken Meadow State Park Start 10:00am Bus 8:00am
TIME SCHEDULE:
Girls JV 10:00 Boys Frosh 11:25
Girls Varsity 10:35 Boys Varsity 11:45
Girls Frosh 11:05 Boys JV 12:10
Tuesday 10-17-17 Crossover Meet Red Creek Park in Hampton Bays
Boys Race TBA pm Girls Race TBA pm
Championship Dates
Tue 10/24/2017 Division Championships at Sunken Meadow State Park
1:30pm Start 11:30am Bus
Division Championships at Sunken Meadow State Park
Championship Boys Race 1:30 PM
Championship Girls Race 1:55 PM
Boys Team Qualifier Race 2:25 PM
Girls Team Qualifier Race 2:50 PM
Boys Individual Qualifier Race 3:20 PM
Girls Individual Qualifier Race 3:45 PM
Friday 11/3/2017 State Qualifying Meet at Sunken Meadow State Park
1:30pm Start 11:30am Bus
2017 Section XI Championship and State Qualifier at Sunken Meadow State Park
Tentative Schedule
Tentative Time Schedule TBD -
1) Boys Class A Race 1:30 PM
2) Boys Class B Race 2:00 PM
3) Boys Class C/D 2:30 PM
4) Girls Class A 3:00 PM
5) Girls Class B Race 3:30 PM
6) Girls Class C/D Race 4:00 PM
Sat 11/11/2016 9:00am NYSPHSAA State Championship
Wayne Central School District
6200 Ontario Center Road
Ontario Center, NY 14520-0155
State Meet Info:
Fairport Woodcliff Hotel & Spa
199 Woodcliff Drive
Fairport, NY 11450
585-381-4000
Leaving on Thursday morning ( 8:00 AM)
2017 Race and Awards Schedule*
Opening Ceremony 8:45am
Race Start
Boys C 9:00am 10:00am Awards
Boys D 9:30am 10:30am Awards
Boys A 10:00am 11:00am Awards
Boys B 10:30am 11:30am Awards
Girls C 11:00am 12:00pm Awards
Girls D 11:30am 12:30pm Awards
Girls A 12:00pm 1:00pm Awards
Girls B 12:30pm 1:30pm Awards
*Schedule Subject to Change
Tentative Time Schedule TBD - Below is 2016 last year.
Girls B - 9:00 Boys B - 11:00
Girls C - 9:30 Boys C - 11:30
Girls D - 10:00 Boys D - 12:00
Girls A - 10:30 Boys A - 12:30
Sat 11/18/2017 NY Federation Championship Bowdoin Park
12:15pm Girls 1:00pm Boys
Invitationals posted
Saturday 09-09-17 Jim Smith Invitational(PJ)-Sunken Meadow State Park Start 9:30am Bus 7:30am
Thursday 09-14-17 Peconic Invitational(HB)-Red Creek Park not attending
Saturday 09-16-17 Bob Pratt Invitational(Smithtown)-Sunken Meadow State Park Start 9:30am Bus 7:30am
Saturday 09-23-17 Suffolk Coaches Invitational-Sunken Meadow State Park Start 9:30am Bus 7:30am
Thursday 09-28-17 Tom Knifing Invitational (SWR)-Fireman's Field in Ridge Start 4:00pm Bus 2:25pm
Thursday 10-05-17 Westhampton Beach Invitational (WHB)-Red Creek Park in Hampton Bays Start 4:00pm Bus 2:25pm
Saturday 10-14-17 Suffolk Officials Invitational-Sunken Meadow State Park Start 10:00am Bus 8:00am
Championship Dates
Tue 10/24/2017 Division Championships at Sunken Meadow State Park
1:30pm Start 11:30am Bus
Division Championships at Sunken Meadow State Park
Championship Boys Race 1:30 PM
Championship Girls Race 1:55 PM
Boys Team Qualifier Race 2:25 PM
Girls Team Qualifier Race 2:50 PM
Boys Individual Qualifier Race 3:20 PM
Girls Individual Qualifier Race 3:45 PM
Friday 11/3/2017 State Qualifying Meet at Sunken Meadow State Park
1:30pm Start 11:30am Bus
2016 Section XI Championship and State Qualifier at Sunken Meadow State Park
Tentative Schedule
Tentative Time Schedule TBD - Below is last year.
1) Boys Class A Race 1:30 PM
2) Boys Class B Race 2:00 PM
3) Boys Class C/D 2:30 PM
4) Girls Class A 3:00 PM
5) Girls Class B Race 3:30 PM
6) Girls Class C/D Race 4:00 PM
Sat 11/11/2016 9:00am NYSPHSAA State Championship
Wayne Central School District
6200 Ontario Center Road
Ontario Center, NY 14520-0155
State Meet Info:
Fairport Woodcliff Hotel & Spa
199 Woodcliff Drive
Fairport, NY 11450
585-381-4000
Leaving on Thursday morning ( 8:00 AM)
Tentative Time Schedule TBD - Below is last year.
Girls B - 9:00 Boys B - 11:00
Girls C - 9:30 Boys C - 11:30
Girls D - 10:00 Boys D - 12:00
Girls A - 10:30 Boys A - 12:30
Sat 11/18/2017 NY Federation Championship Bowdoin Park
12:15pm Girls 1:00pm Boys
Saturday, September 9, 2017 Port Jefferson High School will conduct the Annual Jim Smith Memorial Cross Country Meet. The meet will be held at Sunken Meadow State Park, Kings Park, New York. The first event will be at 9:30 A.M.
A team will consist of three to five runners. The first three runners will score. The fourth runner will break ties. The races are as follows:
Freshman Girls 9:30 A.M. 1.5miles
Freshman Boys 9:45 A.M. 1.5miles
Sophomore Girls 10:00 A.M. 5000m
Sophomore Boys 10:30 A.M. 5000m
Junior Girls 10:55 A.M. 5000m
Junior Boys 11:25 A.M. 5000m
Senior Girls 11:55 A.M. 5000m
Senior Boys 12:20 P.M. 5000m
Awards are as follows: Individuals: T-shirts to the first 25 finishers in each race. Trophy for the fastest time of the day in the 5000m races for both a boy and girl. Medals to top three finishers in each race. Teams: Trophies for first three team places in all races. Medals to 1st, 2nd and 3rd place teams in each race.
Bob Pratt Invitational Hosted by Smithtown High School
Saturday, September 16, 2017 Sunken Meadow State Park
Race Order:
9:30 – Boys’ Freshmen (Bridge-Snake-Moat 1.5 miles)
9:45 – Girls’ Freshmen (Bridge-Snake-Moat 1.5 miles)
10:00 – Boys’ Varsity A (5K)
10:30 – Girls’ Varsity A (5K)
11:00 – Boys’ Varsity B (5K)
11:30 – Girls’ Varsity B (5K)
12:00p – Boys’ JV (5K)
12:30p – Girls’ JV (5K)
Individual Awards: Dri-Fit shirt to top 25 finishers in all Varsity races and top 30 finishers in all JV/Freshmen races. Team Awards: Trophies to top 3 teams in all races.
SUFFOLK COUNTY COACHES ASSOCIATION CROSS COUNTRY INVITATIONAL
SEPTEMBER 23, 2017 SUNKEN MEADOW STATE PARK
AWARDS: VARSITY - EACH RACE TEE-SHIRTS TOP 15 & MEDALS TO TOP 30. TEAM AWARD AND CHAMPIONSHIP TEES FOR 1ST PLACE. NON-VARSITY RACES- TEE SHIRTS TO TOP 10 & MEDALS TO TOP 25. AWARD FOR BEST TIME OF THE DAY (BOY AND GIRL)
● COMMEMORATIVE LONG-SLEEVED T-SHIRTS WILL BE ON SALE.
RACE SCHEDULE: ( MEET DIRECTOR CAN ADD OR ELIMINATE RACES BASED ON ENTRIES)
9:30 JIM GILHOOLEY GIRLS FROSH “A” RACE 1.5 MILES
9:45 BILL SHELLEY GIRLS FROSH “B” RACE 1.5 MILES
10:00 VINNY ABRAMS BOYS FROSH “A” RACE 1.5 MILES
10:15 TOM PUTNAM BOYS FROSH “B” RACE 1.5 MILES
10:30 FRANK LA BIANCA GIRLS SOPHOMORE RACE 5000M
10:55 HARRY SCHNEIDER BOYS SOPHOMORE RACE 5000M
11:20 LARRY HOEFFNER GIRLS VARSITY “A” RACE 5000M
11:45 MARVIN GOLDBERG GIRLS VARSITY “B” RACE 5000M
12:10 FRANK BENJAMIN BOYS VARSITY “A” RACE 5000M
12:35 BILL GERHARDT BOYS VARSITY “B” RACE 5000M
1:00 CYNTHIA QUINN GIRLS JUNIOR VARSITY RACE 5000M
1:25 KURT PASLER BOYS JUNIOR VARSITY RACE 5000M
Tom Knipfing/Marvin Goldberg Memorial XC Invitational
Sponsored by the Shoreham-Wading River XC Teams
Thursday Sept. 28, 2017
Firemen’s Field, Ridge NY
4:00 Freshmen Boys 1.7 miles
4:15 Freshmen Girls 1.7miles
4:30 Girls A 5000m
4:55 Boys A 5000m
5:20 Girls B 5000m
5:50 Boys B 5000m
Awards: Tee Shirts to all finishers,
Medals to the top 30 in each race
Course: Flat and fast. 60% pavement, 40% grass.
Westhampton Beach Boys and Girls Cross Country Invitational@ Red Creek Park
Sponsored By The Suffolk County PAL
Thursday, October 5, 2017 4pm
4pm The “Mike McDonald” Boy’s Freshman Race
4:15 The “Scott LeoGrande” Girl’s Freshman Race
4:30 The “John Hanff” Boy’s Varsity Race
5:00 The “Meaghan Packard” Girl’s Varsity Race
Red Creek Park is a challenging 5K course with sandy trails in
Hampton Bays. T-Shirts to the first 50 finishers in each race.
Suffolk County Track Officials Association Cross Country Invitational, Saturday, October 14, 2014 Sunken Meadow State Park
TIME SCHEDULE:
Girls JV 10:00 Boys Frosh 11:25
Girls Varsity 10:35 Boys Varsity 11:45
Girls Frosh 11:05 Boys JV 12:10
CHANGE THE WAY YOU SEE THINGS
AND THE THINGS YOU SEE WILL CHANGE
Change your mind to change your body!
A study has found that people who had positive thoughts about exercise completed an additional two workouts more than those who thought negatively about working out.
Feeling stuck? The solution may just be in your outlook. Accentuate the positive. Eliminate the negative - Jessica Smith
If you don't suffer the pain of hard work now, you will suffer the pain of losing later.
It doesn't matter who you are, where you come from. The ability to triumph begins with you. Always. - Oprah Winfrey Never mistake activity for achievement. — John R. Wooden
"The difference between the impossible and the possible lies in a person's determination"
- Tommy Lasorda
Keep Up The Great Practices!
Grit and persistence are common traits of successful people.
Grit-courage and resolve; strength of character.
A positive trait based on passion, persistence and motivation.
Remember that there is NO substitute for actually running!
Technique then Power and then comes the Speed!
All information for Spring Track may be found at
http://www.just-in-time-racing.com/outdoor.htm
Yard by yard can be very hard! Inch by inch is a cinch! Start your day with a glass of water and put on a song that makes you move!
"The difference between the impossible and the possible lies in a person's determination" - Tommy Lasorda
Things turn out best for the people who make the best of the way things turn out. - John R. Wooden
Motivation is when your dreams put on work clothes. - Benjamin Franklin
2017 Spring Track Schedule as of 04-03-17 Please watch for any updates!
Bus time departure is 2:25pm unless otherwise noted! Be ready 2:15pm.
Thu 4/6/2017 Wyandanch @ Mt Sinai Mount Sinai High School 4:00 PM rainout
Tue 4/18/2017 Mt Sinai @ Hampton Bays Hampton Bays High School 4:00 PM
Mon 4/24/2017 Elwood/J Glenn @ Mt Sinai Mount Sinai High School 4:00 PM
Thur 4/27/2017 Southampton @ Mt Sinai Mount Sinai High School 4:00 PM
Thur 4/27/2017 Wyandanch @ Mt Sinai Mount Sinai High School 4:00 PM
Mon 5/1/2017 Mt Sinai @ Center Moriches Center Moriches High School 4:30 PM
Mon 5/8/2017 Mt Sinai @ Bayport-Blue Pt Bayport Blue Point High School 4:30 PM
Invitationals
Wednesday 4/12/2017 SteepleFest at Port Jeff HS 2:15pm No Bus
Get to meet on your own at Port Jefferson High School Track.
Sat 4/15/2017 Coaches Invitational @ Sachem North HS 9:00am Bus 7:30am
Joe Brandi Relays @Connetquot High School
Fri 4/21/2017 Under the Lights 6:30pm Bus 4:45pm
Sat 4/22/2017 Joe Brandi Relays @ Connetquot HS 9:30am Bus 7:45am
Be at High School and ready to go by 7:30am! You need to fill out cards with numbers.
Saturday 4/29/2017 WHB Invitational 1:00pm start Bus 11:15am
Be at High School and ready to go by 11:00am! You need to fill out cards with numbers.
Friday 5/5/2017 The Marvin Goldberg Relays @ Shoreham-WR HS
5:15pm Bus 4:00pm Running Under the Lights.
Division Championships
Tue 5/23/2017 Division Championships 3:00pm Ward Melville HS Bus 1:35pm
Thu 5/25/2017 Division Championships 3:00pm Ward Melville HS Bus 1:35pm
Fri 6/2/2017 Individual/State Qualifying Meet
Port Jefferson High School 3:00pm-7:00pm NO Bus
Sat 6/3/2017 Individual/State Qualifying Meet
Port Jefferson High School 2:15pm-6:00pm NO Bus
Fri 6/9/2017 State Meet
Sat 6/10/2017 State Meet
Spring Track & Field All-County Dinner Tuesday June 6th
Villa Lombardi's in Holbrook Doors open 6:30 PM Starts at 7:30 PM
Spring Track Order of Events for Dual Meets
The High Jump, Pole Vault, and Shot Put followed by the Discus will start at the same time.
Triple Jump
100 Meter High Hurdles
1500 Meter Run
400 Meter Run
100 Meter Dash
1500 Meter Walk
800 Meter Run
200 Meter Dash
400 Intermediate Hurdles
3000 Meter Run
Long Jump
400 Meter Relay
1600 Meter Relay
3200 Meter Relay
Plan your Work - Work your Plan is all about designing an action plan for each day, each week and the months that lie ahead. It's like creating a roadmap to a pre-determined destination.
Proper Planning and Preparation Promotes Peak Performance.
Take the time each day to properly prepare yourself, mentally, physically and emotionally for a successful day of achievement. - Enzo Alliotta
“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” – Aristotle
Create the highest, grandest vision possible for your life, because you become what you believe.
- Oprah Winfrey
Motivation is when your dreams put on work clothes. - Benjamin Franklin
The ones who believed in themselves the most were the ones who won.
– Florence Griffith Joyner
Each time we face our fear, we gain strength, courage and confidence in the doing. - Theodore Roosevelt
Things turn out best for the people who make the best of the way things turn out. - John R. Wooden
Be who you are and say what you feel, because in the end those who matter don't mind and those who mind don't matter. - Theodor Seuss Geisel
We are only as strong as we are united, as weak as we are divided. - J.K. Rowling
You body will achieve what your mind believes!
TEAM-Together Everyone Achieves More
Remember that the team is bigger than individuals that are on it.
Are you doing all that you can do, to make the team better!
There are no secrets to success! It takes focus, hard work and discipline!
A river cuts through rock, not because of its power, but because of its persistence. - James N. Watkins
No one is born a perfect runner. And none of us will become one. But through incremental steps, we can become better runners. And that’s the beauty of our sport: There are no shortcuts, nothing is given to us; we earn every mile, and we earn every result. -Peter Magill, 2010 USA Masters 5K champion Awesome Quote-Thanks Noreen
Caring about the happiness of others, we find our own. - Plato
Sometimes you will never know the value of a moment until it becomes a memory. - Theodor Seuss Geisel
You just can't beat the person who never gives up. - Babe Ruth
2017 Spring Track Schedule as of 02-03-17 Still in Progress.
Bus time departure is 2:25pm unless otherwise noted! Be ready 2:15pm.
Thu 4/6/2017 Wyandanch @ Mt Sinai Mount Sinai High School 4:00 PM
Tue 4/18/2017 Mt Sinai @ Hampton Bays Hampton Bays High School 4:30 PM
Mon 4/24/2017 Elwood/J Glenn @ Mt Sinai Mount Sinai High School 4:00 PM
Thur 4/27/2017 Southampton @ Mt Sinai Mount Sinai High School 4:00 PM
Mon 5/1/2017 Mt Sinai @ Center Moriches Center Moriches High School 4:30 PM
Mon 5/8/2017 Mt Sinai @ Bayport-Blue Pt Bayport Blue Point High School 4:30 PM
Invitationals
Wednesday 4/12/2017 SteepleFest at Port Jeff HS 2:15pm
Joe Brandi Relays @Conntequot High School
Fri 4/21/2017 Under the Lights 6:30pm Bus 4:45pm
Sat 4/22/2017 Joe Brandi Relays @ Connetquot HS 9:30am Bus 7:45am
Be at High School and ready to go by 7:30am! You need to fill out cards with numbers.
Division Championships
Week of May22-May25
Fri 6/2/2017 Individual/State Qualifying Meet
Port Jefferson High School 3:00pm-7:00pm NO Bus
Sat 6/3/2017 Individual/State Qualifying Meet
Port Jefferson High School 2:15pm-6:00pm NO Bus
Fri 6/9/2017 State Meet
Sat 6/10/2017 State Meet
Spring Track & Field All-County Dinner Tuesday June 6th
Villa Lombardi's in Holbrook Doors open 6:30 PM Starts at 7:30 PM
Track General Workout Plan
Plan might be adjusted based upon weather conditions and gym availability.
Spring Track Practice will begin everyday immediately after school. You will warm up and stretch and do you fence drills. Saturday Practice will be in the morning and may slightly vary based upon weather and track/gym availability.
Here is what you will need for every training session!
Be prompt with a smile! Start your warm up!
Sign In and Sign Out before and after each session!
Complete Extra Help/Activity Binder if you are late to practice.
Water! Water! Water!
Wrist Watch - Your Phone will not offer the best results for workouts and training.
A good pair of training and racing sneakers.
Hand towel to wipe down as well as change of socks and clothing as needed.
Spring Track Daily Practice Schedule Will be posted and updated on website.
Respect yourself, your team and the sport of track and field.
The amount of time spent outdoors will depend on the daily weather and what needs to be done! Every day you are expected to run a minimum of 4 laps warm up and 4 laps cool down. Fence Drills, Bleacher stretch and drills, minimum of 20 pushups, 20 dips, 50 squats, 50 Toe Raises. Will introduce other exercises as season progresses.
Weight Room will usually be open at the end of practice.
Spring Track Officially Begins on Monday March 6th!
Be sure to pick up and return all paper work to Coach Dwyer in Room 202!
Noreen is still preparing for the State Meet on Saturday March 4th, so feel free to work out with us immediately after school all week! We will be indoors during inclement weather.
Spring Track Daily Practice Schedule
Will be posted and updated on website.
Respect yourself, your team and the sport of track and field.
Everyday you are expected to run a minimum of 4 laps warm up and 4 laps cool down.
Fence Drills, Bleacher stretch and drills, minimum of 20 push ups, 20 dips, 50 squats, 50 Toe Raises.
Head Coach Dwyer, Assistant Coach Loomis, Assistant Coach Giorlando
The Objective is to develop outstanding technique, skill, flexibility and strength! Spring
Track General Workout Plan
Spring Track Practice will begin everyday immediately after school. You will warm up and stretch and do you fence drills. Saturday Practice will be in the morning and may slightly vary based upon weather and track/gym availability.
Here is what you will need for every training session!
Be prompt with a smile! Start your warmup!
Sign In and Sign Out before and after each session!
Water! Water! Water!
Wrist Watch - Your Phone will not offer the best results for workouts and training.
A good pair of training and racing sneakers.
Hand towel to wipe down as well as change of socks and clothing as needed.
At home you need your training and nutrition journal!
Please Mark you Calendars for All Scheduling Information!
Lack of planning on your part does not constitute an emergency on mine!
HOW YOUR ROUTINE CAN MAKE YOU A WINNER OR A LOSER. Published on January 30, 2017 DANA CAVALEA (Mount Sinai High School Alum) Former New York Yankees Director of Strength & Conditioning and Performance, Speaker/ Coach to CEOs, Executives, and Companies ~~HOW YOUR ROUTINE CAN MAKE YOU A WINNER OR A LOSER~~
Have you ever seen a person who is always running around like a chicken with their head cut off? They just look like they never have their s%$t together?
We all know at least one. We could actually be one of them.
The problem with these individuals is that they have no consistency. They have no routine. Life comes at them.. and they react.
This is definitely not how winners go about things. Winners are planned, calculated, and strategized. Winning in life is like winning in war. War and life have some great parallels as Sun Tzu illustrates in his writing of The Art of War.
Having a strategy with the ability to maneuver through daily obstacles is the key. If all you do is maneuver through obstacles, you will miss your objectives- playing perpetual defense rather than playing offense.
The more offense you can play, the better off you will be.
The greatest athletes and CEOs I have ever met are the most calculated and planned. They are thought leaders, time conscious, on-field leaders, and performance dominators due to the fact they are in "control"... well as controlling as they can be in a world and arena where there are so many uncontrollable(S)...
They control what they can control.
The "chicken" can't control anything- they have no control of themselves, usually have scattered thoughts, and live in reactivity.
For those without a routine, begin by devising a daily plan and objective.. then work backwards. Routines are based on daily habits.
So start from the moment you open your eyes.. what happens next... and next ..and next.... do that each day and make slight tweaks until you get it just right. You will find a routine that has just enough friction to make you uncomfortable.. but you will find comfort in your progress and results.
A routine is a daily schedule that covers everything from personal hygiene to work to eating to recreation to family.
Just remember my Golden Rule.. "Consistency over time yields the greatest results"...
Show me somebody without results.. and I will show you a scatter brained individual without a routine.
Even visionaries, artists, and musicians who are typically left brain dominant have routines... so we can not use the excuse of "that is just not me"... I'm a creative.
From a health standpoint, the body benefits tremendously from a consistent bed time, consistent meal times, and consistent training times... this is why we see such tremendous results from players in Spring Training and mini-camps... consistency..
It amazes me again that consistency is not often mentioned in "SUCCESS" books... as it is the foundation and cornerstone to success.
Erin Stern says that the the challenge is in the chase and the joy is in the journey! Professional Bodybuilder former NCAA High Jumper
Vision without action, is a daydream. Action without vision is a nightmare. Japanese Proverb
Set Your Goals - I'm a great believer in luck, and I find the harder I work, the more I have of it. - Thomas Jefferson
General After School Practice Routine
Weight Room open from approximately 2:10pm-2:40pm, then again from 3:40pm-4:00pm
Running Workout, drills and technique from appoximately from 2:40pm-3:40pm.
remember that the difference between ordinary and "extra" ordinary is the little "extra"!
It's fine to celebrate success but it is more important to heed the lessons of failure. - Bill Gates
I alone cannot change the world, but I can cast a stone across the water to create many ripples. - Mother Teresa
Set Your Goals-The most difficult thing is the decision to act, the rest is merely tenacity. - Amelia Earhart
Useful links below for Suffolk County Cross Country Maps!
Remember : To Achieve Your Goals
1. Be Specific
It starts with setting clear goals and then building daily habits to support your goals.
2. Be Accountable
So often the word “accountability” makes us uncomfortable. The negative view of having to report, explain, or justify our results (or lack of results) makes us avoid the idea of accountability altogether. But staying true to yourself and your goals shouldn’t be a chore! Accountability can be a hugely positive experience – and may be the difference-maker you need to achieve your goals!
3. Be Prepared
"There are no secrets to success. It is the result of preparation, hard work, and learning from failure."
Let's Start by Being Prepared for every Practice/Meet!
Here is what you will need for every training session!
Be prompt with a smile! Start your warmup!
Sign In and Sign Out before and after each session!
Water! Water! Water!
Wrist Watch - Your Phone will not offer the best results for workouts and training.
A good pair of training and racing sneakers.
Hand towel to wipe down as well as change of socks and clothing as needed.
At home you need your training and nutrition journal!
Please Mark you Calendars for All Scheduling Information!
Lack of planning on your part does not constitute an emergency on mine!
Satisfaction lies in the effort, not in the attainment.
Full effort is full victory. – Mahatma Gandhi
The difference between the impossible and the possible lies in a person’s determination. – Tommy Lasorda
2016 Cross Country Officially Begins on Monday August 22nd 8am on
the Track! Plan on training throughout the summer!
We will begin on Tuesday July 5th at 7pm on the track!
2016 Cross Country Dual Meet and Invitational Full Schedule as of 08-23-16
BUS time is 2:25pm unless otherwise noted. Be ready to go at LEAST 10 minutes prior to bus departure! Remember you are only ON TIME when you are early! Race time for invitational are below schedule and may be found at Just In Time Racing.
Dual Meets as of 08-23-16 FYI Meet Cannot Start until all teams
running are present and sign up for a specific race time.
FYI This year there will be what are called Mandatory Non League Meets (MNL).
MNL are not going to be called crossover meets.
I will explain all updates to parents and athletes once meets have been solidified.
First Meet has been moved to Thursday September 8th! To prepare course!
Tue 9/6/2016 MNL Details to be arranged! 4:00pm at Sunken Meadow 2:25pm Bus
Now called crossover 1. Will be held at Sunken Meadow. Teams to be determined at meet.
Tue 9/13/2016 4:00pm at Sunken Meadow 2:25pm Bus
Boys Mt Sinai @ Bayport-Blue Point (TRIPLE DUAL WITH MP & JG)
Girls Mt Sinai @ Shoreham WR (DOUBLE DUAL W.MILLER PL.)
Tue 9/20/2016 4:00pm at Sunken Meadow 2:25pm Bus
Boys Mt Sinai @ Miller Place (TRIPLE DUAL W/EH & JG)
Girls Tue 9/20/2016 Mt Sinai @ Miller Place (DOUBLE DUAL W/BAYPORT/BP)
Tue 9/27/2016 MNL Details to be arranged! 4:30pm at Red Creek Park 2:25pm Bus
Now called crossover 2. Will be held at Red Creek Park. Teams to be determined at meet.
Thu 10/6/2016 Possible Dual Meet Date.
Tue 10/11/2016 MNL Details to be arranged! 4:00pm at Sunken Meadow 2:25pm Bus Now called crossover 3. Will be held at Sunken Meadow. Teams to be determined at meet.
Tue 10/18/2016 4:00pm at Sunken Meadow 2:25pm Bus
Boys Islip @ Mt Sinai (DOUBLE DUAL WITH SWR)
Boys Mt Sinai @ Shoreham WR (TRIPLE DUAL W/MP & JG)
Girls Elwood/J Glenn @ Mt Sinai (DOUBLE DUAL W/EAST HAMP.)
Invitationals
Sat 9/10/2016 Jim Smith Invitational at Sunken Meadow 9:30am Start 7:30am Bus
Be at school and ready to go by 7:15am.
Freshman Girls 9:30 A.M. 1.5miles
Freshman Boys 9:45 A.M. 1.5miles
Sophomore Girls 10:00 A.M. 5000m
Sophomore Boys 10:30 A.M. 5000m
Junior Girls 10:55 A.M. 5000m
Junior Boys 11:25 A.M. 5000m
Senior Girls 11:55 A.M. 5000m
Senior Boys 12:20 P.M. 5000m
Wed 9/14/2016 Moving to Thursday 9/15/16
Peconic Invitational at Red Creek Park
4:00pm Start 2:25pm Bus
4:15 Frosh Boys 1.5
4:30 Frosh Girls 1.5
5:00 Varsity Boys 5K
5:30 Varsity Girls 5K
Sat 9/17/2016 Bob Pratt Invitational at Sunken Meadow
9:15am Start 7:15am Bus Will NOT be attending this Meet this year.
Sat 9/24/2016 Suffolk Coaches Invitational at Sunken Meadow
9:30am Start 7:30am Bus
9:30 JIM GILHOOLEY GIRLS FROSH “A” RACE 1.5 MILES
9:45 BILL SHELLEY GIRLS FROSH “B” RACE 1.5 MILES
10:00 VINNY ABRAMS BOYS FROSH “A” RACE 1.5 MILES
10:15 TOM PUTNAM BOYS FROSH “B” RACE 1.5 MILES
10:30 FRANK LA BIANCA GIRLS SOPHOMORE RACE 5000M
10:55 HARRY SCHNEIDER BOYS SOPHOMORE RACE 5000M
11:20 LARRY HOEFFNER GIRLS VARSITY “A” RACE 5000M
11:45 MARVIN GOLDBERG GIRLS VARSITY “B” RACE 5000M
12:10 FRANK BENJAMIN BOYS VARSITY “A” RACE 5000M
12:35 BILL GERHARDT BOYS VARSITY “B” RACE 5000M
1:00 CYNTHIA QUINN GIRLS JUNIOR VARSITY RACE 5000M
1:25 KURT PASLER BOYS JUNIOR VARSITY RACE 5000M
Friday 9/30/2016 Tom Knipfing Memorial Cross Country Invitational Sponsored by the Shoreham-Wading River XC Firemen’s Field, Ridge NY 4:00pm Start 2:25pm Bus Everyone that competes in meet will receive a shirt!
4:00 Freshmen Boys 1.7 miles
4:15 Freshmen Girls 1.7miles
4:30 Girls A 5000m
4:55 Boys A 5000m
5:20 Girls B 5000m
5:50 Boys B 5000m
Thu 10/6/2016 WHB Invitational 4:00pm start 2:25pm Bus
Red Creek Park in Hampton Bays
4:15pm The “Mike McDonald” Boy’s Freshman Race
4:25 The “Scott LeoGrande” Girl’s Freshman Race
4:40 The “John Hanff” Boy’s Varsity Race
5:05 The “Meaghan Packard” Girl’s Varsity Race
Sat 10/8/2016 Suffolk Officials Invitational at Sunken Meadow
11:00am Start 9:00am Bus
Girls JV 11:00 Boys Frosh 12:25
Girls Varsity 11:35 Boys Varsity 12:45
Girls Frosh 12:05 Boys JV 1:10
Invitationals are posted at Just In Time Racing
http://www.just-in-time-racing.com/XC/XC%20Schedule.htm
Championship Dates
Tue 10/25/2016 Division Championships at Sunken Meadow State Park
1:30pm Start 11:30am Bus
Division Championships at Sunken Meadow State Park (10/25/2016)
Championship Boys Race 1:30 PM
Championship Girls Race 1:55 PM
Boys Team Qualifier Race 2:25 PM
Girls Team Qualifier Race 2:50 PM
Boys Individual Qualifier Race 3:20 PM
Girls Individual Qualifier Race 3:45 PM
Friday 11/4/2016 State Qualifying Meet at Sunken Meadow State Park
1:30pm Start 11:30am Bus
2016 Section XI Championship and State Qualifier at Sunken Meadow State Park (11/04/2016)
Tentative Schedule
1) Boys Class A Race 1:30 PM
2) Boys Class B Race 2:00 PM
3) Boys Class C/D 2:30 PM
4) Girls Class A 3:00 PM
5) Girls Class B Race 3:30 PM
6) Girls Class C/D Race 4:00 PM
Sat 11/12/2016 9:00am NYSPHSAA State Championship
Chenango State Park
153 State Park Rd. , Chenango Forks, NY 13746
Girls B - 9:00 Boys B - 11:00
Girls C - 9:30 Boys C - 11:30
Girls D - 10:00 Boys D - 12:00
Girls A - 10:30 Boys A - 12:30
Sat 11/19/2016 NY Federation Championship Bowdoin Park
12:15pm Girls 1:00pm Boys
Olympic Inspiration
It's all about the journey, not the outcome. - Carl Lewis
Don't put a limit on anything. The more you dream, the further you get. - Michael Phelps
There's always a point where you get knocked down. But I draw on what I've learned on the track: If you work hard, things will work out. - Lolo Jones
If you fail to prepare, you're prepared to fail. - Mark Spitz
Every strike brings me closer to the next home run. - Babe Ruth
If we push on, we begin to feel a vague, tingling sense of who, or what, we really are. It’s a powerful feeling, strong enough to have us coming back for more, again and again. – Adharanand Finn
Motivation is what gets you started. Habit is what keeps you going. Jim Ryun
Experience has taught me how important it is to just keep going, focusing on running fast and relaxed. Eventually pain passes and flow returns. It's part of racing. Frank Shorter
How you do anything is how you do everything. - Kristin Armstrong
To give anything but your best is to sacrifice the gift. - Steve Prefontaine
Today I will do what others won't, so tomorrow I can accomplish what others can't. Jerry Rice
If you're interested, you'll do what is convenient. If you're committed, you'll do what it takes. John Assara
One step in the right direction is better than 100 YEARS of thinking about it!
Don't be afraid to give up the good to go for the great. - John D. Rockefeller
It’s supposed to be hard. If it wasn’t hard, everyone would do it. The hard… is what makes it great. – Tom Hanks as Jimmy Dugan in “A League of Their Own”
Just remember...people are like sticks of dynamite; the power’s on the inside, but nothing happens until the fuse gets lit!
Push harder than yesterday if you want a different tomorrow!
The greatest danger for most of us lies not in setting our aim too high and falling short, but in setting our aim too low, and achieving our mark. – Michelangelo
Without hard work, nothing grows but weeds.
Motivation will almost always beat mere talent. Norman Ralph Augustine
2016-2017 Winter Track League 5
Mount Sinai
Elwood-J Glenn
Bayport-Blue Pt.
Hampton Bays
Southampton
Mattituck/Southold
Center Moriches
Babylon
McGann-Mercy
Port Jefferson
Shelter Island
2017 Spring Track League 7
Mount Sinai
Elwood-John Glenn
Bayport-Blue Point
Hampton Bays
Southampton
Wyandanch
Center Moriches
Spring Track Order of Events for Dual Meets
The High Jump, Pole Vault, and Shot Put followed by the Discus will start at the same time.
Triple Jump
100 Meter High Hurdles
1500 Meter Run
400 Meter Run
100 Meter Dash
1500 Meter Walk
800 Meter Run
200 Meter Dash
400 Intermediate Hurdles
3000 Meter Run
Long Jump
400 Meter Relay
1600 Meter Relay
3200 Meter Relay
Spring Track Practice will begin everyday immediately after school. You will warm up and stretch and do you fence drills. Saturday Practice will be in the morning and may slightly vary based upon weather and track/gym availability.
The thinking must be done first before training begins. Peter Coe
You and your opponent want the same thing. The only thing that matters is who works the hardest for it.
Reminder: The team practices everyday Monday through Saturday even when school is not in session. Please plan accordingly.
Always be prepared for outdoor and/or indoor practice sessions.
Immediately start warming up on track and then do your fence drills!
Tuesday 03-29-16 Practice 8:30am - 10:15am
Wed 3/30/2016 Amityville @ Mt Sinai 4:30 PM
We will start setting up for meet at 2:45pm. Take care of extra help or activities immediately after school.
We will practice on Vacations and Holidays in the morning!
Spring Track Schedule as of 03-28-16
Wed 3/30/2016 Amityville @ Mt Sinai 4:30 PM
Cancelled! Sat 4/9/2016 Coaches Invitational @ Sachem North HS 2:00pm Bus 12:15pm
Wed 4/13/2016 Mt Sinai @ Miller Place 4:00 PM BUS 2:40pm
Sat 4/16/2016 Joe Brandi Relays @ Connetquot HS 9:30am Bus 7:45am
Go to Just In Time Racing for Order of Events
Tue 4/19/2016 EH/BH/Pier @ Mt Sinai 4:30 PM
Tue 4/26/16 Steeple Fest Plus @ Port Jeff High School 2:15pm No Bus -If competing you will need to a ride to Port Jeff High School. Please let me know if you will be competing so that I can enter and pay for you. It is $10 per person per event. If you sign up to compete, you must definitely be there.
Sat 4/30/2016 WHB Invitational @ Westhampton Beach 1:00pm Bus 11:15am
Go to Just In Time Racing for Order of Events
Mon 5/2/2016 Mt Sinai @ Islip 4:00 PM BUS 2:25pm
Thu 5/5/2016 Shoreham WR @ Mt Sinai 4:00 PM
Sat 5/7/2016 The Marvin Goldberg Relays @ Shoreham-WR HS
3:30pm Bus 2:00pm
Thu 5/12/2016 Mt Sinai @ Sayville 4:00 PM BUS 2:25pm
Tue 5/24/2016 Division Championships 3:00pm Comsewogue HS Bus 1:35pm
Thu 5/26/2016 Division Championships 3:00pm Comsewogue HS Bus 1:35pm
Fri 6/3/2016 Individual/State Qualifying Meet
Port Jefferson High School 3:00pm-7:00pm NO Bus
Sat 6/4/2016 Individual/State Qualifying Meet
Port Jefferson High School 2:15pm-6:00pm NO Bus
State Meet takes place on Fri and Sat June 10-11, 2016 Cicero, NY
Spring Track Daily Practice Schedule
Will be posted and updated on website.
Respect yourself, your team and the sport of track and field.
Head Coach Dwyer, Assistant Coach Linnen, Volunteer Assistant Coach Loomis
The Objective is to develop outstanding technique, skill, flexibility and strength!
The athlete who says that something cannot be done should never interrupt the one who is doing it. – John Wooden
It is better to be exhausted from success than to be rested from failure!
I hated every minute of training, but I said, “Don’t quit. Suffer now and live the rest of your life as a champion.” – Muhammad Ali
Ability is what you are capable of doing. Motivation determines what you do. Attitude determines how well you do it. Lou Holtz
Girls Spring Track Starts Monday March 7th! Please sign up, pick up and return all paperwork ASAP to Coach Dwyer in room 202. Winter Track Athletes must return uniforms to Coach Dwyer Immediately if not continuing to Spring Track.
"You have to wonder at times what you're doing out there. Over the years, I've given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement."
A river cuts through rock not because of its power, but because of its persistence!
Ability is what you are capable of doing.
Motivation determines what you do.
Attitude determines how well you do it.
Parent Sign Out Procedure
There will be a MEET SIGN OUT folder\binder. If you would like to take your child home with you, neatly print their name, sign, date and write the time you are departing with them. Be sure that they have spoken to one of the coaches, returned their competitor number and performed a proper cool down before leaving.
This is addition to the athlete signing out on the attendance sheet!
Coach Dwyer has an additional folder/binder for athletes to keep track of their Extra Help and other school related activities. This should be filled in daily so Coach Dwyer can monitor your activities.
You will need 4 safety pins for your competitor number!
You will need to wear your school issued uniform.
Anything visible under your uniform must be solid black!
Section XI Rules-You need 10 Practices to be eligible to compete in the first meet! The team needs 10. In order to be eligible for county championship meets and state qualifiers, you must compete in a minimum of 6 meets! This at times, have been waved based upon canceled meets during the winter track season.
Minimum Requirements to earn credit for the season are as follows:
Varsity Letter-6 meets, 85% attendance.
JV Letter-4 meets, 70% Attendance.
2015-2016 Winter Track - Please Keep In Mind
If you have any specific individual concerns try to see me well before or after practice!
I will discuss all team issues with the entire team together. (Times, workouts, etc.)
I do not have time to answer 50 questions before practice begins! (It gets very cold outside, very quickly and we need to be as efficient as possible with practice and training.)
You have to WAIT until I discuss with the Entire Team at my convenience!
You will sign in and sign out everyday!
You will neatly write in the time that you arrive at practice and depart from practice.
You will neatly write in the number of warm up laps and cool down laps.
Only 36 athletes will compete in meets as that is what I can fit on ONE BUS.
Over 70 athletes signed up to be part of Girls Winter Track.
How much TIME and DEDICATION are you willing to put into our program?
Are you-Willing to have a Positive Attitude Every Day?
Are you-Willing to practice and work hard everyday?
Are you-Respectful to yourself and your teammates?
Are you-Willing to help yourself and your teammates to improve both mentally and physically?
Are you - Dedicated to the sport of Track and Field?
Ability is what you are capable of doing.
Motivation is what you do.
Attitude determines how well you do it.
Please ask your self everyday:
Did I pay full attention to the details of the day?
Did I take responsibility for all paperwork and tasks which needed to be completed?
Did I do everything in my power to improve upon myself?
Did I do everything in my power to improve my team?
Please add to the list as needed!
Did I properly warm-up and cool down?
Questions you need to ask yourself everyday!
Do I have a positive attitude?
Did my body get enough rest?
Am I eating the best that I can?
Is my training log complete and up to date?
At Practice
Did I get my warm up laps and cool down laps in?
Did I work to the best of my abitlity?
Did I follow coach's plan for the entire day, week, month, season, year?
How is my attendance?
At School
Am I a positive role model for my classmates?
Do I get to class and school on time?
Spring Track Order of Events for Dual Meets
The High Jump, Pole Vault, and Shot Put followed by the Discus will start at the same time.
Triple Jump
100 Meter High Hurdles
1500 Meter Run
400 Meter Run
100 Meter Dash
1500 Meter Walk
800 Meter Run
200 Meter Dash
400 Intermediate Hurdles
3000 Meter Run
Long Jump
400 Meter Relay
1600 Meter Relay
3200 Meter Relay
Section XI Rules-You need 10 Practices to be eligible to compete in the first meet! The team needs 10. In order to be eligible for county championship meets and state qualifiers, you must compete in a minimum of 6 meets! This at times, have been waved based upon canceled meets during the winter track season.
Minimum Requirements to earn credit for the season are as follows:
Varsity Letter-6 meets, 85% attendance.
JV Letter-4 meets, 70% Attendance.
Excellence is the result of caring more than others think is wise,
Risking more than others think is safe,
Dreaming more than others think is practical, and
Expecting more than others think is possible.
--Thomas A. Edison
I am a member of a team, and I rely on the team, I defer to it and sacrifice for it, because the team, not the individual, is the ultimate champion. ~ Mia Hamm
To give anything but your best is to sacrifice the gift.
Winter Track Begins on Wednesday November 19th!
Please pick up papers from Coach Dwyer and Return ASAP!
Bus Departure is 2:25pm unless otherwise noted.
Cross County Dual Meet start time is determined at meet site and will range from approximately 3:10pm until about 5:10pm. We usually do additional training at the conclusion of the meet.
All Athletes Must wear their school issued uniforms. You may only wear solid color undergarments that are the same as your teammates. I have determined that the solid color that Mt. Sinai wears will be a solid black color. The length of the under garment does not matter. For girls, sports bras are NOT considered undergarments. If you have any questions, please ask!
Parent Sign Out Procedure
There will be a MEET SIGN OUT folder\binder. If you would like to take your child home with you, all you have to do is Neatly print their name, sign, date and write the time you are departing with them. Be sure that they have spoken to one of the coaches and performed a proper cool down before leaving.
Please see link at bottom of page
Parent Meeting Agenda - Athletes Must Read
For Cross Country - All dual meets take place on Tuesdays and Invitationals will be on most Saturdays and occasionally on a Thursday or Friday. Invitationals in progress.
School Cross Country, Winter and Spring Track
Pracitices will take place Mon Tue Wed Thur Fri and Sat
Winter Track does have some Sunday Meets. Athletes will be given one day off.
Practice begins promptly after school and ends at about 4:30pm.
High School Late busses depart at 3:40pm and 5:00pm.
Plan on Saturday Practices from 9:00am until about 11:00am
Winter Track Saturday Practices Times and Locations will vary based upon weather conditions and Gym facilities for our use.
Always be prepared to practice outdoors and indoors!
Gym availability and weather conditions will be taken into account when scheduling practices.
Rough Daily Schedule-Get to track ASAP and start warm up run!
No one should be sitting on the turf area. Start running.
You may warm up on track or around turf field.
Stretch on Fence. Leg swings on fence.
Muscle Memory Running. Speed Training
Dynamic Stretching. Sprint Form Drills
Running Workout.
Specific Events, Drills, Weight Room and Conditioning.
You will be given specifics each day. Please pay attention to details.
Rough Daily Schedule Time Frame
Warm Up Drill and Run until about 3:40pm
3:45-4:30 Specific Events, Drills, Weight Room and Conditioning.
You will be given specifics each day. Please pay attention to details.
Sundays Please get some light running in on your own to flush out your legs. 20 to 30 minutes would be great.
Most important concepts are communication and respect for the team.
To be part of this team, you must have a positive attitude, time to practice and compete, and be willing to work hard. You will get out of this season, what you put into it.
Winter Weather Gear: You should have everyday
water, hat, gloves, layered clothing, sweat shirts and sweat pants.
Remember to
sign in and out everyday
walk around the gym. Do not cut through the gym.
use the websites.
The man who can drive himself further once the effort gets painful is the man who will win. The principle is competing against yourself. It's about self-improvement, about being better than you were the day before. ~Steve Young
"The Will to win means nothing without the will to prepare." Juma Ikangaa, -Tanzania
Here are the Training Tools you will need!
Always Bring Plenty of Water!
A wrist watch for timing purposes.
Sunscreen and Bug repellent for wooded areas as needed.
Two golf balls to run with in your hands
Jump Rope (Agility and Stretching)
Resistance Training Bands
Towel to remove perspiration.
Please get your Cross Country Gear Ready to Go-Here my starting list
Think about other items that should be added to this list so I may post for all to see.
Athletes should have proper running gear which includes, but not limited to:
General Gear
Water Bottles
Very Good Running Shoes with proper socks
Running Spikes for Competition-proper and extra socks recommended
Watch
Cell Phone
Weather and Environment Equipment
Sunscreen
Bug Spray
Baby Oil
Towel or Blanket
Wind Breaker
Rain Gear
Training Tools
Jump Rope (Agility and Stretching)
Two golf balls to run with in your hands
For many that are successful, they have all realized one very important thing. The difference in our success or failure is not chance, but choice. Because when adversity strikes, it's not what happens that will determine our destiny; it's how we react to what happens. It has been said that "Life is 10% what happens to you and 90% how you react to it!"
Everything in life at a certain point comes down to will and power. Even when you faced with times or grief, or fears you will still have to find the will, power, determination and drive to keep pressing forward.
Every champion that has earned their place of greatness has been faced with failure, disappointment and struggle. It has been these situations that have helped to bring out the best in themselves.
Dale Carnegie says "All of us have far more courage then we have ever dreamed we possess."
My encouragement for everyone is to put less energy and creativity into making excuses and more time, energy and effort into making your mind, body and spirit, sharp and strong. Train Strong...Live with Energy, Passion & Purpose!
This was writtn by Renshi Enzo Aliotta United Studios Martial Arts Academy
Please wear Track Attire to school to unify the team for the meets!
Vince Lombardi says "True perfection is unattainable. But if you chase the perception you will catch excellence. Commit to excellence!"
Leaders-Know the way-Go the way-Show the way
Life's not about waiting for the storm to pass.....It's about learning to dance in the rain.-Vivian Greene
REMEMBER TO CHECK THIS SITE BEFORE LEAVING YOUR HOUSE!
“To get what you've never had, you must do what you've never done.”
Understanding this short quote can be the difference between winning or losing; between greatness or mediocrity. It captures the essence of discipline.
"The Will to win means nothing without the will to prepare." Juma Ikangaa, Tanzania
"You have to wonder at times what you're doing out there. Over the years, I've given myself a thousand reasons to keep running, but it always comes back to where it started. It comes down to self-satisfaction and a sense of achievement." -Steve Prefontaine
Remember that we practice rain or shine!
As an athlete, and parents of athletes, on this team, it is your responsibility to become familiar with this information. The coaches are available to discuss any questions or concerns you may have about the team. You may e-mail your questions or concerns at any time, and a meeting may be set up at a mutually acceptable time. The coaches usually do not have time to discuss individual concerns with parents during meets or practices.
Commitment is what transforms a promise into reality. -- Abraham Lincoln
"Running is a metaphor for life, because you get out of it what you put into it" - Anonymous
"You have to expect things of yourself before you can do them." -Michael Jordan
Winning is not a sometime thing; it's an all time thing. You don't win once in a while, you don't do things right once in a while, you do them right all the time. Winning is habit. Vince Lombardi
It's easy to have faith in yourself and have discipline when you're a winner, when you're number one. What you got to have is faith and discipline when you're not a winner.
The quality of a person's life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor.
Vince Lombardi
What counts is not the victory, but the magnificence of the struggle.
A successful team, beats with one heart.
“Bit by bit. Putting it together…Piece by piece- Only way to make a work of art. Every moment makes a contribution. Every little detail plays a part. Having just the vision’s no solution. Everything depends on execution: Putting it together-That’s what counts.” Stephen Sondheim, Sunday in the Park with George
Life is the sum of all of your choices-Albert Camus
Education is the most powerful weapon which you can use to change the world.-Nelson Mandela
Education is not the filling of a pail, but lighting of a fire.-William Butler Yeats
Many of life’s failures are men who did not realize how close they were to success when they gave up. -- Thomas Edison
How many opportunities have you missed because you were not aware of the possibilities that would occur if you applied a small amount of effort beyond what you normally do? --Sam Parker
Facts about Mount Sinai Girls Cross Country, Winter and Spring Track
Head Coach Bill Dwyer
You can be part of a team where you are appreciated as an important part of the team regardless of your ability.
Coach Dwyer provides each athlete an individualized, goal oriented approach stressing the team concept without compromising individual goals.
Coach Dwyer will help you reach your potential as a Student/Athlete and help running become a lifelong activity.
All members of the team actively participate in all practices and meets!
The Student/Athletes will compete against athletes of similar ability.
Track offers numerous events for everyone. See list below.
Our Coaching Staff is knowledgeable, dedicated and genuinely concerned about the development of our student/athletes.
Our Coaching Staff care about our student/athletes as people.
Our Coaching Staff recognize that academics are the priority.
The student/athletes are encouraged to attend extra help and other school commitments.
The student/athletes will get in GREAT SHAPE!
Track is FUN!
Winter Track Events
Running Races: 55m, 300m, 600m, 1000m, 1500m, 3000m
Hurdles: 55mHH
Jumps: Long Jump, Triple Jump, High, Pole Vault
Throws: Shot Put
Relays: 4x200m, 4x400m, 4x800m
Walk: 1500m Race Walk
Pole Vault
Spring Track Events
Running Races: 100m, 200m, 400m, 800m, 1500m, 3000m
Hurdles: 100mHH, 400mIH, Steeple Chase
Jumps: Long Jump, Triple Jump, High, Pole Vault
Throws: Shot Put, Discus
Relays: 4x100m, 4x400m, 4x800m
Walk: 1500m Race Walk
Pole Vault
Pentathlon: 100mHH, HJ, SP, LJ, 800m run
"The Will to win means nothing without the will to prepare." Juma Ikangaa, Tanzania
What Makes a Man Run?
People can't understand why a man runs. They don't see any sport in it. Argue it lacks the sight and thrill of body contact. Yet, the conflict is there, more raw and challenging than any man versus man competition. For in running it is man against himself, the cruelest of opponents. The other runners are not the real enemies. His adversary lies within him, in his ability, with brain and heart to master himself and his emotions. - Glenn Cunningham
"Human beings are made up of flesh and blood, and a miracle fiber called courage" -George Patton
"Courage is resistance to fear; mastery of fear, not absence of fear." -Mark Twain
CHECK THIS SITE BEFORE LEAVING YOUR HOUSE!
!!!!ALWAYS BRING YOUR WATER BOTTLE!!!!
Website updated Monday 08-20-07 4:10pm
Congratulations to all of the girls who are attending
Cross Country Camp! They will run between
40 and 70 miles in about 5 days!
The Last two evenings of Summer Running will be
Monday August 20 6:45pm-7:55pm HS Track
Wednesday August 22 6:45pm-7:55pm HS Track
The Official High School Varsity Cross Country
Season begins on Monday August 27th at 8:00am
at the HS! Practice will start at 8:00am everyday.
In addition, expect to add runs in the evening.
Your completed golden physical form must be
turned in to the HS nurse in order to be eligible to
run on the 27th. Please get it in NOW if you have
not done so already. If you came to the HS for
your physical, the nurse should have your
information. If you should have any questions,
ask me ASAP!
Champions-Expect Pain, Endure Pain but never Complain!
"The difference between winners and losers is that winners
do what losers don't want to do." -Dr. Phil
"Winning isn't everything. Wanting to win is."
-Catfish Hunter
"Try not to become a man of success, but rather try to
become a man of value." -Albert Einstein
Check this website before you leave your house for updates!
When running on the roads try to bring your cell phone.
You may also find it more convenient to run with two
smaller water bottles, so you can place one in each hand!
Keep your friends informed of this information. It is easier
for me to post everything and have you check it!
Training Log for you to keep track of your workouts
in Useful Links Below
Pass this information on to your friends.
Always Check this website for any changes in scheduling
before leaving your house!
Dwyer Summer Training Page
http://www.quia.com/pages/dwyerworkout.html
These will have more specifics with summer training.
"Courage is resistance to fear; mastery of fear,
not absence of fear." -Mark Twain
The difference between ordinary and
extra-ordinary is the little "extra"!
Keep Drinking Plenty of Water throughout the day!
Take care of your feet. Wear supportive footware!
Try to avoid flip flops. They offer no support!
Individually Unique Together Complete
Check the schedule for updates.
Invitational Info may be found at
Just In Time Link Below!
http://www.just-in-time-racing.com
The difference between ordinary and
extraordinary is the little extra!
Perfect Practice Makes Perfect!
Your Opponents May be working Harder!
What Makes a Man Run?
People can't understand why a man runs. They
don't see any sport in it. Argue it lacks the sight
and thrill of body contact. Yet, the conflict is
there, more raw and challenging than any man
versus man competition. For in running it is man
against himself, the cruelest of opponents. The
other runners are not the real enemies. His
adversary lies within him, in his ability, with
brain and heart to master himself and his
emotions. - Glenn Cunningham
To give anything less than your best is to
sacrifice the gift. -Steve Prefontaine
"Some people create with words or with music
or with a brush and paints. I like to make
something beautiful when I run. I like to
make people stop and say, 'I've never seen
anyone run like that before.' It's more than
just a race, it's a style. It's doing something
better than anyone else. It's being creative."
"You have to wonder at times what you're
doing out there. Over the years, I've given
myself a thousand reasons to keep running,
but it always comes back to where it started. It
comes down to self-satisfaction and a sense of
achievement."
"To give anything less than your best is to
sacrifice the Gift."
The difference between ordinary and
extraordinary is the little extra!
“Nothing is going to be handed to you-you have to make
things happen.” "There is no substitute for hard work....
I have the medals to prove it!”
-Florence Griffith Joyner
2006-2007 Winter Track also for Spring!
Come Prepared with Water Bottle
and Proper Clothing which include Layers,
Hats and gloves!
Section XI Rules-
You need 8 Practices to be eligible to compete
in the first meet! The team needs 10.
In order to be eligible for championships meets,
you must compete in a minimum of 6 meets!
Coach Dwyer Rules-
Varsity Letter-6 meets, 85% attendance.
JV Letter-4 meets, 70% Attendance.
"Coming together is a beginning. Staying together
is progress and working together is success."
-Henry Ford
A man’s not finished when he’s defeated;
he’s finished when he quits.
-Richard Nixon
Losers quit when they're tired.
Winners quit when they've won.
-Michael Breed
Obstacles are those frightful things you see
when you take your eyes off your goal.
-Hannah More
Wherever you are, be there!
2007-2008
Congratulations go out to the girls winter track team members for post season honors.
Ashley Callahan All-League, 4x400m 2nd County, 4x400m relay National Qualifier(26th)
Stephanie Capasso All-League
Emily Cauchi All-League
Amanda Clark All-League, 4x400m relay National Qualifier(26th)
Megan Dwyer All-League
Erin Fitzgerald All-League
Sarah Jansen All-League
Karli Johnson All-League, 4th in County
Janet Mellor VOTED MVP OF SUFFOLK COUNTY
All-League, All-County, State Qualifier, All-State, 2nd in NYSPHSAA, 3rd in Federation, 4x400m 2nd County, 4x400m relay National Qualifier, 11th at Nationals, 2nd best Soph in nation.
Christi Nassauer All-County
Sarah O'Brien All-League
Kayleigh Olive All-League, 4x400m relay National Qualifier(26th)
Wendy Pere All-League, 4x400m 2nd County, 4x400m relay National Qualifier
Jacklyn Sparling All-League
Amanda Stasiewicz All-League, 4x400m 2nd County, 4x400m relay National Qualifier(26th)
Janie Turek All-League, All-County, State Qualifier, 8th in NYSPHSAA, 8th in Federation, 4x400m 2nd County, 4x400m relay National Qualifier, 24th Nationals, top freshman in nation.
2007
Congratulations go out to the girls and boys cross country team members for post season honors to date.
Janie Turek-All-League, All-Division, All-County, State Qualifier, All-State 3rd Team, Federation Qualifier, 68th in Federation
Wendy Pere-All-League, All-Division, State Qualifier
Amanda Clark-All-League, All-Division
Ashley Callahan-All-League, All-Division
Janet Mellor-All-League, All-Division
Erin Fitzgerald-All-League
Jenn Wang-All-League
Jonathan Hoeg-All-League, All-Division, State Qualifier, All-State 5th Team
Sean Petterson-All-League, All-Division, State Qualifier
Go to links at the bottom to print a schedule!
Congratulations to the girls’ spring track team for an
outstanding league and Divisional Championships
(2nd place with 126 points).
To date, here are some of the post season honors:
Ashley Callahan-All-League, All-Division,
State Qualifier, National Qualifier
4x400m Relay-34th at Nationals
Stephanie Capasso- All-League
Emily Cauchi- All-League
Amanda Clark- All-League
Colleen Doyle-All-League, All-Division,
All-County Academic, All-County, State Qualifier
10th in state 400mIH, National Qualifier
4x400m Relay-7th in State, 8th in Federation,
National Qualifier, 4x400m Relay-34th at Nationals
Megan Dwyer- All-League
Meghan Fahey- All-League
Sarah Jansen- All-League, All-Division, All-County
Karli Johnson- All-League, All-Division
Sarah Keller- All-League, All-Division
Janet-Mellor-All-League, All-Division, All-County,
County Champion, State Qualifier, 2nd in State 400m,
4th in Federation 400m race, All-State, National Qualifier
4x400m Relay-7th in State, 8th in Federation,
National Qualifier, 11th at Nationals in 400m race
4x400m Relay-34th at Nationals
Christi Nassauer- All-League, All-Division, All-County
Wendy Pere- All-League, All-Division, All-County,
State Qualifier, 4x400m Relay-7th in State,
8th in Federation, National Qualifier
4x400m Relay-34th at Nationals
Jacklyn Sparling- All-League, All-Division
Amanda Stasiewicz- All-League,
Janie Turek- All-League, All-Division, All-County,
State Qualifier, 4x400m Relay-7th in State,
8th in Federation, National Qualifier
4x400m Relay-34th at Nationals
Rachael Yavorka- All-League
Congratulations go out to the girls winter track team
for placing third in the County Championships.
Congratulations For Post Season Honors!
All-League Honors go out to:
Ashley Callahan
Stephanie Capasso
Emily Cauchi
Colleen Doyle-All County Academic,
61st in Nationals
Megan Dwyer
Meghan Fahey
Erin Fitzgerald
Sarah Jansen
Karli Johnson
Sarah Keller
Janet Mellor-County Champion, State Qualifier
3rd in NYSPHSAA, 4th in Federation
and 13th in Nationals
Wendy Pere
Amanda Stasiewicz
Janie Turek
Congratulations go out to the girls cross country team
for placing second in the County Championships.
Congratulations to Wendy Pere, who ran 20:30.2, and
Ashley Callahan, who ran 21:46.2, at the State Meet
in Warwick.
Congratulations For Post Season Honors!
Kristen Boysen
All-League, All-Division
Wendy Pere
All-League, State Qualifier
Ashley Callahan
All-League, All-Division, State Qualifier
Janet Mellor
All-League, All-Division
Colleen Doyle
All-Division
Jennifer Wang
All-Division
2006 Girls Cross Country Awards
Kristen Boysen
All-League, All-Division
Wendy Pere
All-League, State Qualifier
Ashley Callahan
All-League, All-Division, State Qualifier
Janet Mellor
All-League, All-Division
Colleen Doyle
All-Division
Jennifer Wang
All-Division
2005 Girls Cross Country Awards
Kristen Boysen
All-League, All-Division, All-County, State Qualifier
Wendy Pere
All-League, All-Division, State Qualifier
Ashley Callahan
All-Division
Stephanie Radzik
All-Division
Meghan Fahey
All-Division
2005-2006 Winter Track Awards - All League Honors
Kristen Boysen
Ashley Callahan
Colleen Doyle
Meghan Fahey
Erin Fitzgerald
Sarah Jansen
Sarah Keller
Janet Mellor
Colleen Nassauer
Wendy Pere
Domenica Scotto-Lavino
Janie Turek
A special congratulation goes out to Colleen Doyle
as she earned all-county honors.
Congratulations on on Outstanding Season!
2006 Spring Track Awards All League Honors
Kristen Boysen
Ashley Callahan also All Division
Colleen Doyle also All Division, All County,
State Qualifier, 9th in State
Amanda Falco
Sarah Jansen also All Division, All County,
State Qualifier, 4th in State
Sarah Keller also All Division, State Qualifier,
10th in State
Christi Nassauer
Gaby Peguero
Wendy Pere also All Division
Domenica Scotto-Lavino
Amanda Stasiewicz, All County, State Qualifier,
8th in State
http://www.athleticscholarships.net/
Combine totals for Division I and Division II
Scholarships available
Football 22,779
Girls Cross Country 8,901
Girls Track and Field 8,510
Girls Volleyball 7,500
Girls Basketball 7,665
Boys Basketball 7,061
Boys Cross Country 6,641
Baseball 5,428
Boys Track and Field 5,303
Softball 4,965
Girls Tennis 3,794
Girls Swimming and Diving 3,108
Boys Golf 1,970
Boys Swimming and Diving 1,810
Girls Golf 1,788
Girls Lacrosse 1,211
Wrestling 1,193
Boys Ice Hockey 1,188
Field Hockey 1,087
Boys Lacrosse 1009
Rowing 1,980 Combined Girls and Boys
Girls Gymnastics 810
2007-2008 Cross Country, Winter and Spring Track
Schedules are posted at www.sectionxi.org
Varsity Boys & Girls X-Country Practice Begins on
Monday, August 27 8:00 a.m
Winter Track Begins November 14
Spring Track Begins March 3
Booster Club Awards June 11
Homecoming October 20
NCAA Athletic Night October 16 at 7:00pm HS Auditorium
NO STUDENT MAY PARTICIPATE IN INTERSCHOLASTIC
ATHLETICS UNLESS THEY HAVE BEEN EXAMINED AND
CLEARED BY THE SCHOOL PHYSICIAN OR THEIR
PRIVATE PHYSICIAN.
STUDENTS USING A PRIVATE PHYSICIAN MUST HAVE
THE ENCLOSED GOLDENROD SCHOOL EXAMINATION FORM
FULLY COMPLETED, INCLUDING BLOOD PRESSURE AND
URINALYSIS. FORMS MUST BE SUBMITTED TO THE
SCHOOL NURSE ONE WEEK PRIOR TO THE START OF
THE SEASON.
THE SCHOOL FORM WILL BE THE ONLY ONE ACCEPTED
ALL PHYSICALS MUST BE TAKEN ON OR AFTER JUNE 15
TO BE VALID
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