dwyerworkout
Mount Sinai High School Work Out and Training Page
http://www.mtsinai.k12.ny.us
***            Welcome to Coach Dwyer's        ***
***           Work Out and Training Page!       ***

Please e-mail me if you have any questions.
It is the athlete's RESPONSIBILITY to COMMUNICATE!
Head Coach Bill Dwyer (H)928-2014 (Cell)223-5838

"Almost every successful person begins with two beliefs: the future can be better than the present, and I have the power to make it so."  David Brooks

Here is the first 4 weeks of the Summer Training/Running Program for you!  It is very flexible and I will include additional biking options each week.  If you come to training on Tuesdays and Thursdays that COUNTS as TWO days of running.  All additional training posted on Google Classroom will greatly benefit your overall health and fitness!

Week 1 071221 Take a minimum of 3 days rest from running.  You may cross train as I send you workouts on Google Classroom!  Do 2-4 running workouts.  If you choose to bike for a workout, complete two to three times the distance/time of biking!
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 2-3 mile run (20min-40min)   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run (30min-60min)

Week 2 071921 Take a minimum of 3 days rest.  Do 2-4 workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 3 072621 Take a minimum of 3 days rest from running.  Do 2-4 running workouts.
(1) 2-4 mile run (20min-40min)   (2) 4-8 x 200m (40s-60s for each) 90s-2:00min recovery)  (3) 25min-40min Tempo Run   (4) 2-4 mile run (20-40min)   (5)  4-6 mile run 40min-65min)

Week 4 080221 Take a minimum of 2 days rest from running.  Do 3-5 running workouts.
(1) 2-4.5 mile run (20min-55min)   (2) 3-4 x 600m (1:45min-3:30min for each (3:00min-4:30min Recovery))   (3) 20min-40min Tempo Run   (4) 2-3.5 mile run (20-50min)   (5)  4-6 mile run 40min-70min)


What Would You Accomplish If You Took Action and Believed?
Excerpt written by Jon Gordon.
I used to think that belief was the first step to success. But now I know that the first step is to take the first step. You have to act even when you don’t believe. You need to have the courage to move forward in spite of your self-doubt and fears.
When I started writing and speaking over ten years ago I had no confidence, no experience and no belief and yet I was willing to take the first step.
Did I fail? You bet.
Did I face ridicule and rejection? You bet.
Did I want to give up many times? You bet.
Yet at some point along the way, something interesting happened. I started to cultivate a belief that I could actually do this.
Belief may not be the first step to success, but it is an essential step to building our lives, careers, families and teams. At some point you must believe.
I’ve found the difference between success and failure is often belief. I’ve learned that you win in the mind first and then you win on the field, in the classroom, in the office, in the marketplace and in life. I’ve found that when you believe, the impossible becomes possible.
I’ve also learned that belief doesn’t happen by osmosis. It is something you develop through trials, challenges and experiences. The more you do something, the more you believe you can do it.


Here is the information on the Training and Camps that I have going!  Feel free to join and do what you can.  If you are volunteering to help with the Camps, remember it is NOT about YOU, it is about servicing our campers.  What you will see is that the more you help others and help with the instruction the more you end up learning and understanding!
Tuesdays and Thursdays through July 29th..
Schedule for Training will work around the Track Camps.
4:00pm-4:10pm Meet on Track/Turf.  Fence Drills and stretching.  Ankles/Arms Series.  Dynamic Stretching.  High Knees, Butt Kick series.
4:10pm-4:20pm 4 x Small Hurdles. Regular Hurdle Drills.
4:15pm-4:30pm  Easy 10min-15min run.  Perimeter, Track or Turf.
4:30pm-4:45pm. 2 x Small Hurdles.  Cone Drills. 2 x Small Hurdles.
4:45pm-5:00pm Prepare and Set Up For Campers.  We have many campers attending.  It is your job to greet the campers and their families and for some of you to explain that you were part of the camps when you were younger and now you are varsity athletes!
5:00pm-6:00pm Track - Throwers Camp 6th - 11th graders.
5:00pm-6:00pm Track - Running and Racing K- 4th graders.
6:00pm-7:00pm Track - Running and Racing 5th- 9th graders.
7:00pm-7:30pm Intervals for Early Season Pacing.


Here is the information on our Camps through the Booster Club!  Please pass the word to younger athletes to sign up and participate.  Varsity members may volunteer their time to help the young athletes develop in Track and Field.

We all have infinitely more capacity than we believe. We also need to be champions of building capacity in others.  No one should be living up to less than their full potential.  Start by having high expectations for yourself. As you build your capacity, you will naturally inspire the same behavior in others, multiplying your impact.  Remember, great leaders don't create followers. They create more leaders.  Stop underachieving. Hold yourself and others accountable, and commit to living your life to your full potential.  It's time to elevate!

Hold yourself and your teammates accountable for Summer Training!
2021 Dwyer Summer Training for Anyone who wants to train!
Google Classroom Class code ngjgfzz

Clickable Link below  https://www.quia.com/pages/wdwyer/summertraining


2020 Cross Country Training - Start or Continue Training and Nutrition Journal/Log!  It must work for you.  You can just get a notebook and write down everything.  Good Writing Practice!  Go to first Useful Link Below for Hal Higdon 5K- Training and view Training Schedule. I will post a hybrid with options that should work for all.
http://www.halhigdon.com/training/50932/5K-Training-The-Most-Popular-Racing-Distance
You can modify the running days.  Pick the level the works for you - beginner, intermediate or advanced.  I will post the range below to help with your training.  Pick the days and workouts that work for you!  You can run for time rather than miles.  For example-you can make 3 miles 25-40 min.  You will rest at least 2 days a week with running.  I would run 3-5 times a week.  Pick the days that are convenient for you.  Continue to cross train and do home workouts.

Remember to do a proper warm up which includes dynamic stretching, strides and running drills.  Try to run on soft surfaces or a track.  Try to stay off of the roads as much as possible.  For interval training - You can run for time.  400m or 90s to 2:30min run then 2:00min-2:30min recovery.  200m repeats run for 40s to 60s then recover between 90s and 2min.  Take the recovery.

Example of a Good Proper Warm Up would include:  Hercules, Leg Swings Front/Back and Side/Side, Ankles/Arms (On toes, heels, toes in, toes out, inside of feet, outside of feet, knee hugs (add twist), Frankensteins (add twist, arms out wide), Scoops, tick tocks, Lunges (Front/Back, Side/Side),
Calf Raises (Center, Toes In, Toes Out),  One foot in front of the other and pull the toe back (Center, To Right, To Left).  Easy Running, Strides and Running Drills.

Week 1 071320 Do a minimum of 3 workouts and maximum of all 5.  2 days rest minimum!  Updated July 16 - Take a minimum of 3 days rest.  Do 2-4 workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 2-3 mile run (20min-40min)   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run (30min-60min)

Week 2 072020 Do a minimum of 3 workouts and maximum of all 5.  2 days rest minimum!  Updated July 16 - Take a minimum of 3 days rest.  Do 2-4 workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 3 072720 Do a minimum of 3 workouts and maximum of all 5.  2 days rest minimum!  Updated July 16 - Take a minimum of 3 days rest.  Do 2-4 workouts.
(1) 2-4 mile run (20min-40min)   (2) 4-8 x 200m (40s-60s for each) 90s-2:00min recovery)  (3) 25min-40min Tempo Run   (4) 2-4 mile run (20-40min)   (5)  4-6 mile run 40min-65min)

Week 4 080320 Do a minimum of 4 workouts and maximum of all 5.  2 days rest minimum!  Updated July 16 - Take a minimum of 2 days rest.  Do 3-5 workouts.
(1) 2-4.5 mile run (20min-55min)   (2) 3-4 x 600m (1:45min-3:30min for each (3:00min-4:30min Recovery))   (3) 20min-40min Tempo Run   (4) 2-3.5 mile run (20-50min)   (5)  4-6 mile run 40min-70min)

Week 5 081020 Do a minimum of 1 workout and maximum of all 3.  4 days rest minimum! This is a very EASY Recovery Week!  Feel Free to take any week or two off that may be needed!  There will be plenty of time for whatever we need to do for training.  I am hoping for some intramural training when we first get back to school!  Notice I am modifying training due to the uncertainty of seasons.  I will keep you posted.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 6 081720 Do a minimum of 3 workouts and maximum of all 5.  2 days rest minimum!  (1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

At this point we need to take it EASY because of the uncertainty of the upcoming seasons.
School Grounds continue to be closed to training until further notice!  There will be NO TEAM Practices until we are back in school!  Details TBD.

Week 7 082420  Do a minimum of 3 workouts and maximum of all 5.  2 days rest minimum! (1) 2-4 mile run (20min-40min)   (2) 4-8 x 200m (40s-60s for each) 90s-2:00min recovery)  (3) 25min-40min Tempo Run   (4) 2-4 mile run (20-40min)   (5)  4-6 mile run 40min-65min)

Week 8 083120 Do a minimum of 3 workouts and maximum of all 5.  2 days rest minimum!  (1) 2-4.5 mile run (20min-55min)   (2) 3-4 x 600m (1:45min-3:30min for each (3:00min-4:30min Recovery))   (3) 20min-40min Tempo Run   (4) 2-3.5 mile run (20-50min)   (5)  4-6 mile run 40min-70min)

The updated Official Start of Fall Sports is Monday September 21st!  Posted on top of this page.  School Grounds are closed until further notice!


Friday 08-14-20  11:30am  TODAY IS YOUR DAY!

"There's a difference between interest and commitment. When you're interested in doing
something, you do it only when it's convenient. When you're committed to something, you accept no excuses." Ken Blanchard  Summer Training is Down Below the Cross Country Schedule which will need to be modified!  "What gets scheduled gets done."  Michael Hyatt  "It is not necessary to do extraordinary things to get extraordinary results."  Warren Buffet  "I make more mistakes than anyone else I know. And, sooner or later, I patent most of them."  Thomas Edison "All it takes is one person who is committed, focused, and on a mission to spark an entire team into believing in themselves." Bruce Brown

Clickable Link #2 is under useful links https://danacavalea.com/blogs/train-like-a-pro/guarantee-success-by-repeating-this-mantra
This becomes your Champions Mantra!  Read Full Blog for full meaning!  Write it down!
I, __(your name)__am committed to ______(mission)______.  I have a vision of me ___(write out your vision and what you want to achieve ____.  Everyday, I am committed to doing __(the actions that you will take to achieve your mission and vision)___.


July 19th - RIP Mr. Grable-One year in heaven!

July 16th-Breaking News-All Fall Sports will start September 21st at the earliest!
I will keep you up to date and will modify your summer training as we go along!
If the date gets pushed back further, their will be 3 shortened seasons starting in January!

Monday July 6th - Good Afternoon Team!  I hope all is well with you and your families.
I would just like to keep you updated with what is happening with my daughter Meri.  Meri's retina detached again yesterday and she will be going in for another surgery on Friday.  Please send her your thoughts and prayers!  Coach Dwyer
Friday July 10th - Thanks for all the thoughts and prayers.  The surgeon reattached the retina and was pleased with the surgery.  Please keep her in your thoughts and prayers! She has check backs with surgeon on Saturday and Monday!  Hopefully all stays attached and she gets some vision back. Thanks, Coach Dwyer
Saturday July 11th - Good Checkup and the retina is attached.  Partial vision restored!  We will see how the recovery continues.  Seniors have an Outstanding Graduation!  Weather looks great!  Stay Well, Coach Dwyer
Sunday July 12th - Dear Seniors-Congratulations on Graduation!  I wish you all the health and happiness! Best of Luck with all of your future endeavors!  Coach Dwyer
Monday July 13th-Good Check back with my daughter and she has some vision back!  Hoping for great healing and growth! Next check back in one week.
Saturday July 18  - Meri eye was bothering her so went for a quick check up and all looks OK.  Go back to see surgeon on Monday.
Monday July 20th - Great Check Back!  Retina is fully attached and vision is coming along very nicely!  Go back in two weeks which is great!
Monday August 3rd - Another Great Check Back!  Retina is fully attached and vision is coming along very nicely!  Go back in three and a half weeks which is great news!

Yard by Yard can be very hard.  Inch by Inch is a Cinch!
Start doing a little each day and build yourselves up to be champions.  Try to get in as many basic items throughout the day!  Start with a good morning routine.
Wake up after a good nights rest!  Wash your face with cool water and get your drinking water ready to go.  You may want to set up your water bottle so you can get drinking first thing when you wake up.  A Good Morning Routine could be to start on all fours (hands and Knees) cat/cow stretch.  Stretch your arms out in front of you and move them side to side.  10 repetitions for each move.  Start on your left side and then go to your right.  Leg straight back, raise up and down (be sure to pull your toe in).  Donkey Kicks, Fire Hydrants, Leg Circles one way and then the other.  High Plank Position hold for 20 seconds.  Extend Right Arm and Left Leg and then bring Right Elbow to Left Knee and pull in and extend 10 times then reverse.  Roll over and do  crunches, leg lifts and bicycles.  Standing-Hercules, Good Mornings (bend over and up, then side to side.  Straddle Stretch and Toe touches-R Hand to L Toe then L Hand to R Toe.  Knee hugs with twist.  Circle your knees, circle your hips, circle your upper body.  Squats, Lunges (Front and Back, side to side), Calf Raises (Center, Toes In, Toes Out),  One foot in front of the other and pull the toe back (Center, To Right, To Left).  Legs Swings-Front to back, Side to Side.  Arm Swings and loosen up arms and shoulders, Bent over Y's, T's, W's.
More to come!  Please Get Started!

Here are important items that should be part of your training for cross country-WRISTWATCH, water bottle, roller, jump rope for training and stretching, 2 golf balls (2 Lax balls (can also be used to roll muscles) to hold in your hands for arm exercises and to run with for training.  Useful Items: Towel, sun screen, bug spray, resistance bands.

As of 07-16-20 All Cross Country Schedules will be modified and pushed back!
I will update when new schedules become available.

Original 2020 Cross Country Dual Meet League Schedule as of 07-07-20 Girls and Boys
Tue 9/15/2020 Mt Sinai @ Islip Sunken Meadow State Park 4:00PM
Tue 9/22/2020 Miller Place @ Mt Sinai Sunken Meadow State Park 4:00PM
Tue 9/29/2020 Mt Sinai @ Amityville Sunken Meadow State Park 4:00PM
Tue 10/6/2020 Mt Sinai @ East Hampton East Hampton High School 4:30PM
Cross Country Championships
Tue 10/27/2020 Division Championships @ Sunken Meadow State Park 1:00PM
Fri 11/6/2020 State Qualifying Meet @ Sunken Meadow State Park 1:00PM
Sat 11/14/2020 State Meet has been cancelled!  All fall state meets are cancelled!
2020 CC Invitationals Posted - To Be Determined which we will be attending.
Thu 9/10/2020 Peconic Invitational (HB) @ Red Creek Park Hampton Bays 4:00PM
Sat 9/12/2020 Jim Smith (PJ) Invitational @ Sunken Meadow State Park 9:00AM
Sat 9/26/2020 Suffolk Coaches (Sachem) Invitational @ Sunken Meadow State Park 9:00AM
Fri 10/2/2020 Knipfing (SWR) Invitational @ Firemens Field in Brookhaven 3:45 PM
Sat 10/3/2020 Bob Pratt (Smithtown) Invitational @ Sunken Meadow State Park 12:30PM
Thu 10/8/2020 WHB Invitational @ Red Creek Park 4:00PM
Fri 10/23/2020 Fresh/Soph PJ Invitational @ Sunken Meadow State Park 3:30PM

The School Grounds will most likely closed until August.  Feel free to be creative and run at various locations.  Port Jefferson High School track is open to run on!  Any grass or soft surface works the best for training.  Fowler Ln has a large grass ball field which is where I have been getting my grass runs in.  It is usually empty until about 5:30pm when little league baseball/softball has the field for practice.  PJ-Setauket Greenway is excellent for Running/Biking .  Please DO NOT RUN on Hard Surfaces more than TWO Times per week!   Below is your running training schedule.  I will try to meet you at various locations towards the end of July.  You should be working on General Conditioning and Training.  I will start your running training Monday July 13 and will post your weekly running training for you to do own your own or in a small group of your doing.

2020 Cross Country Training - Start or Continue Training and Nutrition Journal/Log!  It must work for you.  You can just get a notebook and write down everything.  Good Writing Practice!  Go to first Useful Link Below for Hal Higdon 5K- Training and view Training Schedule. I will post a hybrid with options that should work for all.
http://www.halhigdon.com/training/50932/5K-Training-The-Most-Popular-Racing-Distance
You can modify the running days.  Pick the level the works for you - beginner, intermediate or advanced.  I will post the range below to help with your training.  Pick the days and workouts that work for you!  You can run for time rather than miles.  For example-you can make 3 miles 25-40 min.  You will rest at least 2 days a week with running.  I would run 3-5 times a week.  Pick the days that are convenient for you.  Continue to cross train and do home workouts.

Remember to do a proper warm up which includes dynamic stretching, strides and running drills.  Try to run on soft surfaces or a track.  Try to stay off of the roads as much as possible.  For interval training - You can run for time.  400m or 90s to 2:30min run then 2:00min-2:30min recovery.  200m repeats run for 40s to 60s then recover between 90s and 2min.  Take the recovery.

Example of a Good Proper Warm Up would include:  Hercules, Leg Swings Front/Back and Side/Side, Ankles/Arms (On toes, heels, toes in, toes out, inside of feet, outside of feet, knee hugs (add twist), Frankensteins (add twist, arms out wide), Scoops, tick tocks, Lunges (Front/Back, Side/Side),
Calf Raises (Center, Toes In, Toes Out),  One foot in front of the other and pull the toe back (Center, To Right, To Left).  Easy Running, Strides and Running Drills.

Week 1 071320 Do a minimum of 3 workouts and maximum of all 5.  2 days rest minimum!  Updated July 16 - Take a minimum of 3 days rest.  Do 2-4 workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 2-3 mile run (20min-40min)   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run (30min-60min)

Week 2 072020 Do a minimum of 3 workouts and maximum of all 5.  2 days rest minimum!  Updated July 16 - Take a minimum of 3 days rest.  Do 2-4 workouts.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 3 072720 Do a minimum of 3 workouts and maximum of all 5.  2 days rest minimum!  Updated July 16 - Take a minimum of 3 days rest.  Do 2-4 workouts.
(1) 2-4 mile run (20min-40min)   (2) 4-8 x 200m (40s-60s for each) 90s-2:00min recovery)  (3) 25min-40min Tempo Run   (4) 2-4 mile run (20-40min)   (5)  4-6 mile run 40min-65min)

Week 4 080320 Do a minimum of 4 workouts and maximum of all 5.  2 days rest minimum!  Updated July 16 - Take a minimum of 2 days rest.  Do 3-5 workouts.
(1) 2-4.5 mile run (20min-55min)   (2) 3-4 x 600m (1:45min-3:30min for each (3:00min-4:30min Recovery))   (3) 20min-40min Tempo Run   (4) 2-3.5 mile run (20-50min)   (5)  4-6 mile run 40min-70min)

Week 5 081020 Do a minimum of 1 workout and maximum of all 3.  4 days rest minimum! This is a very EASY Recovery Week!  Feel Free to take any week or two off that may be needed!  There will be plenty of time for whatever we need to do for training.  I am hoping for some intramural training when we first get back to school!  Notice I am modifying training due to the uncertainty of seasons.  I will keep you posted.
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 6 081720 Do a minimum of 3 workouts and maximum of all 5.  2 days rest minimum!  (1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each (2:00min-2:30min Recovery))   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 7 082420  TEAM Practices TBD

Week 8 083120 TEAM Practices TBD

Official First Day of Practice Monday August 24th at 8:00am on the HS Track!
Unofficial practices on MSHS Track week of Monday August 17th Time TBD
Monday 08-17-20
Tuesday 08-18-20
Wednesday 08-19-20
Thursday 08-20-20

Keep Up with the expansion of your mind, Hydration, Proper Rest, Nutrition and Training

"Ability may get you to the top, but it takes character to keep you there."  John Wooden

"Wisdom is always an over match for strength."  Phil Jackson

The first thing is to be honest with yourself.  You can never have an impact on society if you have not changed yourself.  Great peacemakers are all people of integrity, of honesty, and humility.  -Nelson Mandela

Please Continue to Workout at Home - Many Great Videos to work overall conditioning
Just Posted  - - Heather Roberston July 2020 Workout Calendar
https://www.youtube.com/playlist?list=PL2ov72VWpiOoMhrKfyCztFwRStVKoWroO

2020 Cross Country is on its way!  You must be able to develop a successful routine to become better each day.  You must believe in the PROCESS for your SUCCESS!  You should be preparing for excellence!  This means to improve your overall health and fitness.  Proper Nutrition, Hydration and Rest are KEY components to your future success!  At this point in time, you should be working on enjoying your summer, your family and your health.  General Good Health and Conditioning principles should be followed.  Great activities to be doing now would be to walk, hike, bike, swim, kayak, paddle board and any activities that keep you moving and having fun.  I will post what you should be doing in terms of specific training as the summer progresses.  You do not need any specific running workouts until August!  Try to do most of your running on grass or soft surfaces.  Port Jefferson Track is open and available to run on.  I will post all you need here!  For now, have fun and be active.

You should start and/or continue your healthy daily routine!  Here is my recommendation of what you should try to do everyday.
As soon as possible when you wake up in the morning start to drink water and begin light stretching.  Read something at least every morning and every evening!
Plan your daily and nightly routine to help you get things done and get a good night's rest!  Try to plan your meals, when possible, to make the best choices possible.  Eat as much fruit and vegetables as possible.  Try to limit your non healthy choices.  For example if you usually eat 4 cookies, cut down to 3.  If you eat 4 scoops of ice cream go to 3.  Minor changes NOW will have a huge impact on your training in September!

One person in pursuit of excellence raises the standards of everyone around them.  And as they strive for greatness they bring out the greatness, in others.  Be that one person today.  Jon Gordon

Videos that are linked under useful links down below
MOUNT SINAI GIRLS TRACK & FIELD SENIOR DAY 2020
Class of 2020 speech from Mr. Labianca
Mt. Sinai Senior Spring Athlete Tribute
2020 Coach Dwyer Message to Seniors

NYSPHSAA Senior Salute - Class of 2020
https://www.youtube.com/watch?v=oJMBMiPI8t0
Hello all, I wanted to share the Class of 2020 Senior Tribute NYSPHSAA has produced.
This is a short video saluting the spring student-athletes that were not able to compete this season.  But is also a tribute to the entire Class of 2020  Please share with your student-athletes, coaches, community and anyone else you would like.  https://www.youtube.com/channel/UCvYMg6rDDi7fvur3SJSJkzg

"Keep calm by making sure you don't concentrate on anything you can't control." Unknown

Updated Workouts Linked Below!
Heather Roberston August 2020 Workout Calendar
Heather Roberston July 2020 Workout Calendar
Heather Roberston June 2020 Workout Calendar
Heather Roberston May 2020 Workout Calendar
Heather Roberston April 2020 Workout Calendar

If you want to change up this week's workout- Try
Heather Roberston 7 Day Home Workout Challenge - No Equipment
Plenty of other workouts linked below and on my other workout pages!

"Whether you know it or not, whether you like it or not, the habits you are developing now will be with you for the rest of your life."  John Wooden

"It's not your goals that will lead to your success but your commitment to the process."  Jon Gordon

"A person's mind, once stretched by a new idea, never regains its original dimensions." Oliver Wendell Holmes

Yard by Yard can be very hard, but inch by inch is a cinch!

“The longer you wait to do something you should do now, the greater the odds that you will never actually do it.” - John C Maxwell

Some of you may need a little more structure in your training.  I will link two full workout programs below and you can do one or both everyday to round our your training!

Heather Robertson's FREE 12 Week Workout Plan
LES MILLS | BODYCOMBAT 28 DAY TRAINING PROGRAM

"You'll never find a better sparring partner than adversity.  "Golda Meir
TODAY is a GREAT Day to Write Down your goals for this week!  It might be to start and/or continue your journal.  This can be anything you like and/or feel.  Let's get stronger!

Happy Monday Team-Here is a Video linked Below under Useful Links
Top Strategies for Student Athletes and Coaches to Stay Positive
https://www.youtube.com/watch?v=I6gSXvLZmXk

You are greater than your circumstances. More courageous than your fears. The struggle is real but you are strong. Life is tough but you are tougher.  -Jon Gordon

Reminder to check your Power School and Teacher Websites!  You do have work to do!
                       "There's no substitute for guts." Bear Bryant
"Hardships often prepare ordinary people for an extraordinary destiny."  C. S. Lewis

Link below is a Jon Gordon Talk on Strategies to Stay Positive Through Challenges and Change  https://www.youtube.com/watch?v=W2I6BrcRdtg

Below are useful links that have some great indoor workout options!
https://www.youtube.com/user/heatherrobertsoncom/featured
https://www.youtube.com/user/jessicasmithtv
https://www.youtube.com/user/lesmillsgroupfitness/featured

Les Mills 28 Day Body Combat Workout
https://www.youtube.com/playlist?list=PLCzr8bZECkgA6afYKSUgOibXNxH947EtH

"The only person you are destined to become is the person you decide to be.  "Ralph Waldo Emerson

There will be NO PRACTICE until further notice!  Hope to be back soon.
Please stay safe and healthy.  Get ahead with your studies and use my links to train when you can.  Home workouts will help to keep strong and healthy!

"I am not remotely interested in just being good."  Vince Lombardi
"Don't measure yourself by what you accomplished, but by what you should have accomplished with your ability."  John Wooden

There will be NO PRACTICE until further notice!  Hope to be back soon.


2020 Cross Country Training
Go to first Useful Link Below for Hal Higdon 5K- Training
http://www.halhigdon.com/training/50932/5K-Training-The-Most-Popular-Racing-Distance
You can modify the running days.  Pick the level the works for you - beginner, intermediate or advanced.  I will post the range below to help with your training.
Monday do Tuesdays workout, Tuesday do Wednesday etc so you are OFF on Sunday.
You can run for time rather than miles.  For example-you can make 3 miles 25-40 min.
You will rest at least 2 days a week with running.  I would run 3-5 times a week.  Pick the days that are convenient for you.  Continue to cross train and home workouts.

Remember to do a proper warm up which includes dynamic stretching, strides and running drills.  Try to run on soft surfaces or a track.  Try to stay off of the roads as much as possible.

Week 1 071320 Do a minimum of 3 workouts and maximum of all 5.  2 days rest minimum!
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each)   (3) 2-3 mile run (20min-40min)   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run (30min-60min)

Week 2 072020 Do a minimum of 3 workouts and maximum of all 5.  2 days rest minimum!
(1) 2-3 mile run (20min-40min)   (2) 3-6 x 400m (90s-2:30min for each)   (3) 20min-35min Tempo Run   (4) 2-3 mile run (20-40min)   (5)  4-5 mile run 40min-60min)

Week 3 072720 Do a minimum of 3 workouts and maximum of all 5.  2 days rest minimum!
(1) 2-4 mile run (20min-40min)   (2) 4-8 x 200m (40s-6s for each)   (3) 25min-40min Tempo Run   (4) 2-4 mile run (20-40min)   (5)  4-6 mile run 40min-65min)

Week 4 080320

Week 5 081020

Week 6 081720

Week 7 082420

Week 8 083120




Today I will do what others wont't, so tomorrow I can accomplish what others can't. Jerry Rice

In the long run, we shape our lives, and we shape ourselves. The process never ends until we die. And the choices we make are ultimately our responsibility. Eleanor Roosevelt

"In one moment your entire life can change course. The moment you decide where you're going because you refuse to go back to where you've been."

The Difference between ordinary and extra-ordinary is the little "extra"!

MEETING PLACE will be in the hallway by the weight room!
The clipboards will be in the hallway by the weight room!

NEW For 2018-2019 Year - Minimum Requirements to EARN your letter!
NEW-Coach Dwyer -Varsity Letter-7 meets, 90% attendance.
NEW-Coach Dwyer-JV Letter-5 meets, 75% Attendance.

"Education comes from within. You get it by struggle and effort and thought." Napoleon Hill

Items that you should always have with you!
Water Bottle, Wristwatch, Sunscreen and/or Bug Spray as needed.
Additional Items which would be very useful!
Towel (small to wipe down face etc, large for Weight Room), muscle roller, extra socks (change of clothes as needed), sunglasses/hat.

Be Sure to Check the Physical List for your name as soon as you arrive to practice!
If you had your physical by the school doctor your name should be on my list!
Please check the LIST ASAP when you come to practice!  If your name is not on the list, you must immediately go to the nurse's office after talking to Coach Dwyer.
If you had your physical done by your own doctor, you must hand in the paperwork to the HS nurse ASAP.  If it is not given the WEEK BEFORE practice begins, you may not be eligible to practice on the first day of practice!

Summer Running Practice will begin on Tuesday July 9th!
Weight Room workout dates and times are in progress.

Tuesday 07-09-19 Coach Sling with Thowers 4:00pm-5:00pm.
Coach Dwyer will have field events available from 4:00-4:40pm to drill!  Feel free to work your core on the turf, some extra stretching in, bleacher drills, fence drills and warm up with a perimeter!
Night at Races Camp 5:00pm-6:00pm K-4, 6:00pm-7:00pm 5-9.
Running 7:00pm-7:45pm.  Technique, Drills, Intervals, Pacing Work!

Thursday 07-11-19 Running 3:45pm-4:45pm.  Warm up for everybody including throwers at 3:45pm.  Stretch and warm up drills.  Running form, Technique, Drills, Intervals, Pacing Work!
Coach Sling with Thowers 4:00pm-5:00pm.
Night at Races Camp 5:00pm-6:00pm K-4, 6:00pm-7:00pm 5-9.

Tuesday 07-16-19 Running 3:45pm-4:45pm.  Warm up for everybody including throwers at 3:45pm.  Stretch and warm up drills.  Running form, Technique, Drills, Intervals, Pacing Work!
Coach Sling with Thowers 4:00pm-5:00pm.
Night at Races Camp 5:00pm-6:00pm K-4, 6:00pm-7:00pm 5-9.

Thursday 07-18-19 Chance of Thunderstorms, please check before leaving your house.
Camps will go rain or shine, we have access to gym if needed.
Running 3:45pm-4:45pm.  Warm up for everybody including throwers at 3:45pm.  Stretch and warm up drills.  Running form, Technique, Drills, Intervals, Pacing Work!
Coach Sling with Thowers 4:00pm-5:00pm.
Night at Races Camp 5:00pm-6:00pm K-4, 6:00pm-7:00pm 5-9.

Tuesday 07-23-19 Running 3:45pm-4:45pm.  Warm up for everybody including throwers at 3:45pm.  Stretch and warm up drills.  Running form, Technique, Drills, Intervals, Pacing Work!
Coach Sling with Thowers 4:00pm-5:00pm.
Night at Races Camp 5:00pm-6:00pm K-4, 6:00pm-7:00pm 5-9.

Thursday 07-25-19 Running 3:45pm-4:45pm.  Warm up for everybody including throwers at 3:45pm.  Stretch and warm up drills.  Running form, Technique, Drills, Intervals, Pacing Work!
Coach Sling with Thowers 4:00pm-5:00pm.
Night at Races Camp 5:00pm-6:00pm K-4, 6:00pm-7:00pm 5-9.
Last Night at the Races!

Tuesday 07-30-19 Time TBD

Be Sure to Check the Physical List for your name!
Monday 08-20-18 Official Practices begin at 8:00am at the High School! 
**Let's meet on Small Bleachers facing the track! Sign In and Out and Physical Information will be on these bleachers as you arrive on Monday Morning!
Once it is established that you are medically eligible, please sign in for attendance.
You will then proceed to the locker room to pick up your paperwork and your locker and lock!
2018 Cross Country Official Start Day is Monday August 20th!  8:00am!
Last updated 08-20-18 6:25am

Monday 08-20-18 8:00am! Meet on Small Bleachers Facing the Track.
10:00am meeting in Auditorium with Mr. Reh
PM Practice meet by Weight Room 5:45pm with completed paperwork.
Practice will be completed by 7:30pm.

update Tuesday 08-21-18 Weight Room will by open by 6:30am!
7:00am Bus to Sunken Meadow. Be ready by 6:55am.
Plan to be back at MSHS at 10:30am.
PM Practice MSHS meet by Weight Room 5:45pm-7:30pm.

update Chance of Thunderstorms Wednesday 08-22-18 7:30am practice at MSHS
PM Practice MSHS Weight Room 5:45pm-6:30pm then running 6:30pm-7:30pm.

Thursday 08-23-18 7:30am Practice at MSHS. Freshman Orientation at 10:30am.
PM Practice TBD probably 6:00pm-7:30pm.
Friday 08-24-18 7:00am Bus to Red Creek Park. Be ready by 6:50am.
Saturday 08-25-18 7:30am Practice at MSHS.
Monday 08-27-18 7:00am Bus to Sunken Meadow. Be ready by 6:50am.
PM Practice TBD probably 6:00pm-7:30pm.
Tuesday 08-28-18 7:00am Bus to Indian Island. Be ready by 6:50am.
PM Practice TBD probably 6:00pm-7:30pm.
Wednesday 08-29-18 Practice begins at 6:30am. Teacher Conference Day!
PM Practice TBD probably 6:00pm-7:30pm.
Thursday 08-30-18 7:00am Bus to Sunken Meadow. Be ready by 6:50am.
PM Practice TBD probably 6:00pm-7:30pm.
Friday 08-31-18 7:30am Practice at MSHS.
Saturday 09-01-18 7:30am Practice at MSHS.
Monday 09-03-18 7:30am-9:00am PJ-Setauket Greenway Trail.  School Buildings are closed.
Tuesday 09-04-18  Teacher Conference Day!  Time and Location TBD
Wednesday 09-05-18 Practice Immediately after school!
Thursday 09-06-18 First Meet Crossover A Site and Teams TBD

Thursday 08-16-18 Time 6:30pm-7:45pm. Meet outside in front of weight room.
Be Sure to Check the Physical List for your name!
Monday 08-20-18 Official Practices begin at 8:00am at the High School! 
Let's meet on Small Bleachers at Varsity Baseball Location.

Items that you should always have with you!
Water Bottle, Wristwatch, Sunscreen and/or Bug Spray as needed.
Additional Items which would be very useful!
Towel, muscle roller, extra socks (change of clothes as needed), sunglasses/hat.

Last High School Physical Date was on Thursday August 9th!
If you had your physical by the school doctor your name should be on my list!
Please check the LIST ASAP when you come to practice!  If your name is not on the list, you must immediately go to the nurse's office after talking to Coach Loomis.
If you had your physical done by your own doctor, you must hand in the paperwork to the HS nurse ASAP.  If it is not given the WEEK BEFORE practice begins, you may not be eligible to practice on the first day of practice!

Be Sure to Check the Physical List for your name!
Monday 08-20-18 Official Practices begin at 8:00am at the High School! 
Let's meet on Small Bleachers at Varsity Baseball Location.

2018 Cross Country Official Start Day is Monday August 20th!  8:00am!
Let's meet on Small Bleachers at Varsity Baseball Location.
Monday 08-20-18 8:00am! Meet on Small Bleachers at Varsity Baseball Location.
PM Practice TBD probably 6:00pm-7:30pm.
Tuesday 08-21-18 7:30am Bus to Cathedral Pines. Be ready by 7:20am.
PM Practice TBD probably 6:00pm-7:30pm.
Wednesday 08-22-18 7:00am Bus to Sunken Meadow. Be ready by 6:50am.
PM Practice TBD probably 6:00pm-7:30pm.
Thursday 08-23-18 7:30am Practice at MSHS. Freshman Orientation at 10:30am.
PM Practice TBD probably 6:00pm-7:30pm.
Friday 08-24-18 7:00am Bus to Red Creek Park. Be ready by 6:50am.
Saturday 08-25-18 7:30am Practice at MSHS.
Monday 08-27-18 7:00am Bus to Sunken Meadow. Be ready by 6:50am.
PM Practice TBD probably 6:00pm-7:30pm.
Tuesday 08-28-18 7:00am Bus to Indian Island. Be ready by 6:50am.
PM Practice TBD probably 6:00pm-7:30pm.
Wednesday 08-29-18 Practice begins at 6:30am. Teacher Conference Day!
PM Practice TBD probably 6:00pm-7:30pm.
Thursday 08-30-18 7:00am Bus to Sunken Meadow. Be ready by 6:50am.
PM Practice TBD probably 6:00pm-7:30pm.
Friday 08-31-18 7:30am Practice at MSHS.
Saturday 09-01-18 7:30am Practice at MSHS.
Monday 09-03-18 7:30am-9:00am PJ-Setauket Greenway Trail.  School Buildings are closed.
Tuesday 09-04-18  Teacher Conference Day!  Time and Location TBD
Wednesday 09-05-18 Practice Immediately after school!
Thursday 09-06-18 First Meet Crossover A Site and Teams TBD

YouTube Training Page is up and running to help you meet your training goals.
YouTubeTraining (https://www.quia.com/pages/wdwyer/youtubetraining)
scroll to bottom of this page and is first clickable below under useful links!

Work on FLEXIBILITY EVERY MORNING and EVENING!
Please come to practice and pay attention as I explain and demonstrate each exercise!
If you can put in 10 to 30 minutes every morning and evening of these additional exercises, YOU WILL BE UNSTOPPABLE!

Good Morning Exercise, Trunk Twist (Side to Side and Rotation), Chair Push Ups, Chair Dips, Y T W L 's, Leg Swings (Front and Back, Side to Side), Squats, Lunges (Front, Back and Side), Calf or Toe Raises (middle, toes in, toes out), Shin Exercises (straight up, pull toes inside, pull toes outside).

On hands and knees-Cat Cow stretch, Opposite Arm-Opposite Leg Extensions (also can add crunch), Leg straight back lift up and down (R and L), Leg Bent up and down (R and L), fire hydrants.

Additional stretches-butterflies, sit back groin stretch.

TEAM-FLEXIBILITY and TEAM-LOWER BODY playlists are set up.
This week focus on the Flexibility videos and I will go over details at practice!
Just added TEAM-Abs, Core and TEAM-Kickboxing.
Just added TEAM-Upper Body Go to first video to do the Y T W L 's!
Working on Nutrition Videos.

"Success depends less on strength of body than upon strength of mind and character." Unknown
"Whether you think you can or think you can't, you're right." - Henry Ford
"Do. Or do not. There is no try." - Master Yoda

See Athletic Nutrition Article - sent out from U Albany
First One towards bottom of page under Useful links or copy and paste link below
https://www.quia.com/files/quia/users/wdwyer/athletics/nutrition

"If you want to win, do the ordinary things better than anyone else does them day in and day out."  Chuck Noll
"The harder you work, the harder it is to surrender."  Vince Lombardi
"Don't let winning make you soft.  Don't let losing make you quit.  Don't let your teammates down in any situation,"  Larry Bird

Here is University of Albany Cross Country beginning phase of training schedule.
It looks pretty good.  Feel free to do as much or as little during July.
When we get together, we will work on technique to prepare your body for the entire year.  Every one is very different.  If you hang with me on Tuesdays and Thursdays.  Try to add one day of running with one day of biking for the first week.  Try NOT to run on the roads during July, your body needs to take it easy.  Run on trails, grass or track!

Below is just an outline for some of the runs you can be doing.  You can spread this out for 30 days and do maybe #1 week one.  # 2 and 3 week two and progress throughout the summer.  Or do these every other day so it will take 28 days.  I will discuss at practice on Tuesday! 
Basic Fitness Cycle (14 days)
1. Easy Running (25-50 minutes)
2. Easy Run/Strides (6-10 strides @ 100-150m working on turnover and efficiency)
3. Long Run (1 1/2 -2 times easy run)
4. Easy Running (25-50 minutes)
5. Easy Run/Strides (6-10 strides @ 100-150m working on turnover and efficiency)
6. Tempo (10 minutes easy  - 20-40 minutes at tempo pace  - 10 minutes easy)  Tempo pace should be a comfortable hard pace approximately 1 minute per mile faster than easy run pace
7. Easy Running (25-50 minutes)
8. Easy Run/Strides (6-10 strides @ 100-150m working on turnover and efficiency)
9. Interval/Strength day - Hills  ( 4-8 moderate hills, 60-90 seconds in duration)  Incorporate these into a 40-60 minute run
10. Easy Running (25-50 minutes)
11. Easy Run/Strides (6-10 strides @ 100-150m  working on turnover and efficiency)
12. Economy Day -3-4 sets (2-2-4) Equal jog.  Start at current 1600 race pace and cut down according to fitness.
13. Makeup Day (any day you missed)/or Cross Training day (Pool Running, Biking, Hiking)
14. Day Off - If you have completed Days 1-13, take the next 48 hours off to allow the body to adapt to the training and recover.

2018 Cross Country Official Start Day is Monday August 20th!  8:00am on Track!
Monday 08-20-18 8:00am on Track!  If track is under construction, I will post location.
PM Practice TBD probably 6:00pm-7:30pm.
Tuesday 08-21-18 7:30am Bus to Cathedral Pines. Be ready by 7:20am.
PM Practice TBD probably 6:00pm-7:30pm.
Wednesday 08-22-18 7:00am Bus to Sunken Meadow. Be ready by 6:50am.
PM Practice TBD probably 6:00pm-7:30pm.
Thursday 08-23-18 7:30am Practice at MSHS. Freshman Orientation at 10:30am.
PM Practice TBD probably 6:00pm-7:30pm.
Friday 08-24-18 7:00am Bus to Red Creek Park. Be ready by 6:50am.
Saturday 08-25-18 7:30am Practice at MSHS.
Monday 08-27-18 7:00am Bus to Sunken Meadow. Be ready by 6:50am.
PM Practice TBD probably 6:00pm-7:30pm.
Tuesday 08-28-18 7:00am Bus to Indian Island. Be ready by 6:50am.
PM Practice TBD probably 6:00pm-7:30pm.
Wednesday 08-29-18 Practice begins at 6:30am. Teacher Conference Day!
PM Practice TBD probably 6:00pm-7:30pm.
Thursday 08-30-18 7:00am Bus to Sunken Meadow. Be ready by 6:50am.
PM Practice TBD probably 6:00pm-7:30pm.
Friday 08-31-18 7:30am Practice at MSHS.
Saturday 09-01-18 7:30am Practice at MSHS.
Monday 09-03-18 7:30am-9:00am PJ-Setauket Greenway Trail.  School Buildings are closed.
Thursday 09-06-18 First Meet Crossover A Site and Teams TBD
Please get your school physical ASAP.  All on district webpage!
Physical dates given by school doctor are Wed June 27, Wed July 11 and Thur August 9th!
9:00am Boys 9:45am Girls Grades 7-12th!


2018 Cross Country Official Start Day is Monday August 20th!  8:00am on Track!

NYSPHSAA Cross Country Championships - Sunken Meadow State Park
Saturday - 9/15/18 - Jim Smith Invitational
Saturday - 9/22/18 - Bob Pratt Invitational
Saturday - 9/29/18 - Suffolk Coaches Invitational
Friday - 10/05/18 - Saint Anthony's Invitational
Saturday - 10/13/18 - Suffolk Officials Invitational

Thursday 09-13-18 Peconic Invitational

2018 Cross Country Schedule in progress 06-21-18
Boys League 6
Date Schools Site
September 18 SWR Sayville Miller Place Sunken Meadow
September 18 Mt. Sinai East Hampton WHB Amityville Cedar Point Park
October 2 SWR East Hampton WHB Amityville Red Creek Park
October 2 Mt. Sinai Sayville Miller Place Red Creek Park
October 9 SWR Mt. Sinai Sunken Meadow
October 9 Sayville Miller Place East Hampton WHB Amityville Sunken Meadow

Girls League 6
September 18 Mt. Sinai Sayville Miller Place Cedar Point Park
September 18 SWR WHB East Hampton Amityville Cedar Point Park
October 2 Mt. Sinai WHB East Hampton Amityville Red Creek Park
October 2 SWR Sayville Miller Place Sunken Meadow
October 9 Mt. Sinai SWR Sunken Meadow
October 9 Sayville Miller Place WHB East Hampton Amityville Sunken Meadow

Invitationals posted
Thursday 09-13-18 Peconic Invitational(HB)-Red Creek Park
Saturday 09-15-18 Jim Smith Invitational(PJ)-Sunken Meadow State Park Start 9:30am Bus 7:30am
Saturday 09-22-18 Bob Pratt Invitational(Smithtown)-Sunken Meadow State Park Start 9:30am Bus 7:30am
Saturday 09-29-18 Suffolk Coaches Invitational-Sunken Meadow State Park Start 9:30am Bus 7:30am
Saturday 10-13-18 Suffolk Officials Invitational-Sunken Meadow State Park Start 10:00am Bus 8:00am

TBD Invitational (SWR)-Fireman's Field in Ridge Start 4:00pm Bus 2:25pm
TBD Westhampton Beach Invitational (WHB)-Red Creek Park in Hampton Bays Start 4:00pm Bus 2:25pm

Championship Dates

Tue 10/23/2013 Division Championships at Sunken Meadow State Park
Location and/or Course May be modified!
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 11/2/2018 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 11/10/2018 9:00am  NYSPHSAA State Championship  
Sunken Meadow State Park

Sat 11/17/2018 11:15am  Girls 12:00pm Boys NYS Federation Championship
Bowdoin Park Wappinger Falls

Parents please stay away from the athletes!  They know what must be done!

"All great achievements have one thing in common--people with a passion to succeed." Pat Cash

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.

There are chances of lightening and thunder throughout the summer months.  Be prepared to transition activities for outdoors and indoor training sessions.  I highly recommend that you practice the techniques we review at practice on your own to keep the skills fresh!  Fence Drills and Bleacher Exercises should be incorporated before EVERY training session to help move you ahead of the competition.

Summer Training - updated frequently - leads into season

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!

We will be starting a little earlier, so we can be completed on time
Tue 08-15-17 Running 4:45pm-6:15pm and weight room 6:15pm-6:45pm.
Warm Up Run (laps or perimeter 15-20 min) Fence Drills and Bleacher Exercises.  2-3x300m at pace 100m walk recovery.  Dynamic Stretch. Sprint Form Drills.  Workout TBD!  3-4x200m faster than race pace.  Cool down on turf barefoot 10-15 min.  Weight Room Open!

Thur 08-17-17 Running 4:45pm-6:15pm and weight room 6:15pm-6:45pm.
Warm Up Run (laps or perimeter 15-20 min) Fence Drills and Bleacher Exercises.  2-3x300m at pace 100m Walk Recovery.  Dynamic Stretch. Sprint Form Drills.  Workout TBD.  3-4x200m faster than race pace.  Cool down on turf barefoot 10-15 min.  Weight Room Open!

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.

I will be at camp early, 4:30pm, to review basics and start on the little extras which will help you to be better than your competition.  I highly recommend that you practice the techniques we review at practice on your own to keep the skills fresh!

Summer Training - updated frequently - leads into season
Thur 07-06-17 7:00pm-7:45pm! At 4:30pm started warmup and some new running drills until the start of camp.  At 7:00pm introduced hill running behind the high school with proper technique. 

Tue 07-11-17 7:00pm-7:45pm  Rough Outline of what I will be reviewing starting at 4:30pm.  Warm-up and include fence drills.  Bleacher work-push ups, dips, squats, lunges (all types), calves, shins.  Steps ups on bleachers and well as running drills.  At 7:00pm, I will complete various exercises that may be performed on turf as well as the introduction of various types of training runs.  I will also introduce some of the exercises with the campers.

Thur 07-13-17 7:00pm-7:50pm  Will be on track warming up by 4:25pm!  Continuation to what we started doing on Tuesday!  Will add some new exercises and drills.  As soon as you arrive, sign in and begin warming up.
Laps, fence drills, bleacher exercises etc.

Tue 07-18-17 7:00pm-7:55pm  Will be on track warming up by 4:25pm
4:25pm warm up run or perimeter then fence drills and bleacher exercises.
Running training will begin at 7pm after some warm up drills, conditioning and pacing exercises.

Thur 07-20-17 7:00pm-7:55pm  Will be on track warming up by 4:25pm
Very Warm and Humid Today! 
Have Plenty of water and you need to take it easy!
4:25pm Very Easy warm up run or perimeter then fence drills and bleacher exercises.  Running training will begin at 7pm after some warm up drills, conditioning and pacing exercises.

Coach Loomis will be supervising the next 4 running and weight room sessions.  Running 5:00pm-6:00pm and weight room 6:00pm-6:30pm.

Tue 07-25-17 Running 5:00pm-6:00pm and weight room 6:00pm-6:30pm.
Warm Up Run (laps or perimeter 15-20 min) Fence Drills and Bleacher Exercises.  2-3x300m at pace.  Dynamic Stretch. Sprint Form Drills.  400m-600m-400m-200m at pace.  100m Walk Recovery for all intervals.  3-4x200m faster than race pace.  Cool down on turf barefoot 10-15 min.  Weight Room Open!

Thur 07-27-17 Running 5:00pm-6:00pm and weight room 6:00pm-6:30pm.
Warm Up Run (laps or perimeter 15-20 min) Fence Drills and Bleacher Exercises.  2-3x300m at pace.  Dynamic Stretch. Sprint Form Drills.  Run Behind High School.  90 s run - 60s Walk/Jog. 120 s run - 60s Walk or Jog.
90 s run - 60s Walk or Jog. Repeat 2 more times.  100m Walk Recovery for all intervals.  3-4x200m faster than race pace.  Cool down on turf barefoot 10-15 min.  Weight Room Open!

Tue 08-01-17 Running 5:00pm-6:00pm and weight room 6:00pm-6:30pm.
Warm Up Run (laps or perimeter 15-20 min) Fence Drills and Bleacher Exercises.  2-3x300m at pace.  Dynamic Stretch. Sprint Form Drills.  2x800m at pace.  100m Walk Recovery for all intervals.  3-4x200m faster than race pace.  Cool down on turf barefoot 10-15 min.  Weight Room Open!

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!

Thur 08-03-17 Running 5:00pm-6:00pm and weight room 6:00pm-6:30pm.
Warm Up Run (laps or perimeter 15-20 min) Fence Drills and Bleacher Exercises.  2-3x300m at pace.  Dynamic Stretch. Sprint Form Drills.  400m-600m-400m-200m at pace.  100m Walk Recovery for all intervals.  3-4x200m faster than race pace.  Cool down on turf barefoot 10-15 min.  Weight Room Open!

Tue 08-08-17 Running 5:00pm-6:15pm and weight room 6:15pm-6:45pm.
Warm Up Run (laps or perimeter 15-20 min) Fence Drills and Bleacher Exercises.  2-3x300m at pace 100m walk recovery.  Dynamic Stretch. Sprint Form Drills.  2-3x1200m at pace-200m Walk Recovery.  3-4x200m faster than race pace.  Cool down on turf barefoot 10-15 min.  Weight Room Open!

Thur 08-10-17 Running 5:00pm-6:15pm and weight room 6:15pm-6:45pm.
Warm Up Run (laps or perimeter 15-20 min) Fence Drills and Bleacher Exercises.  2-3x300m at pace 100m Walk Recovery.  Dynamic Stretch. Sprint Form Drills.  Hill Work TBD.  3-4x200m faster than race pace.  Cool down on turf barefoot 10-15 min.  Weight Room Open!

The First Summer Training Session will be July 6th from about 7:00pm-7:45pm
Weight Room Sessions will be posted soon! I will add sessions as we go along.  So far
Thur 07-06-17 7:00pm-7:45pm
Tue 07-11-17 7:00pm-7:45pm
Thur 07-13-17 7:00pm-7:50pm
Tue 07-18-17 7:00pm-7:55pm
Thur 07-20-17 7:00pm-7:55pm

Summer Training
Thur 07-06-17 7:00pm-7:45pm! At 4:30pm started warmup and some new running drills until the start of camp.  At 7:00pm introduced hill running behind the high school with proper technique. 

Tue 07-11-17 7:00pm-7:45pm  Rough Outline of what I will be reviewing starting at 4:30pm.  Warm-up and include fence drills.  Bleacher work-push ups, dips, squats, lunges (all types), calves, shins.  Steps ups on bleachers and well as running drills.  At 7:00pm, I will complete various exercises that may be performed on turf as well as the introduction of various types of training runs.  I will also introduce some of the exercises with the campers.

Thur 07-13-17 7:00pm-7:50pm  Will be on track warming up by 4:25pm
Tue 07-18-17 7:00pm-7:55pm  Will be on track warming up by 4:25pm
Thur 07-20-17 7:00pm-7:55pm  Will be on track warming up by 4:25pm


“Good thoughts are no better than good dreams, unless they be executed.”
– Ralph Waldo Emerson

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?

Use the Various Links Below for Workouts!

Page updated 08-29-15

***On Thursday 08-27-15 There will be a Parent meeting from about 6:15pm until about 6:30pm!  We will meet on the bleachers at the conclusion of practice.  All Parents/Athletes should be in attendance to meet coaches and go over cross country procedures.  Parents as well as athletes should send Coach Dwyer a text so that he can save your number on his cell phone.  Please give your first and last name!***

Agenda or Summary of Meeting
Introduction of Coaches and Thank You's
Overall Objective-The overall Health, Safety and Well Being of our Student/Athletes!  Communication is KEY!  School is top priority. 
Integration of both school and cross country.
Responsibilities-Cognizant of what is going on.  Sign In and Out Daily with Initials.
Team Rules - Respect for the sport and for all involved!  Be Nice!
Athletics should help you with learning life lessons! 
Cross Country Individual and Team
Quotes
"There are no secrets to success. It is the result of preparation, hard work, and learning from failure." 
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

Please have a wristwatch, water and sunscreen for every practice and meet! Practice Schedule is in progress!  I am working on practice times in which we will be practicing at Willow Creek Golf Course.  We will also practice at Sunken Meadow State Park in Kings Park and Red Creek Park in Hampton Bays.

As of 08-27-15 Subject to change based upon weather and facility!
Official Practice Schedule-There will be practice every morning with some evening practices!  You must have 10 practices (10 separate days of practice) (double practice sessions only count as one of the 10 practices) to be eligible to compete in first meet!

If you need to turn in your physical paper, please see the school nurse in her office before practice!  She should be in by 7:30am!
Monday 08-24-15 Meet on Track at 8:00am-10:00am NO PM Practice
All Athletes will meet in Auditorium at 10:00am with Mr. Reh
Athletes Should Be picked up in high school parking lot between about 10:15-10:30am.
NO PM Practice on Monday!  Double practice on Tuesday and Thursday!

Tuesday 08-25-15 Practice 6:30am-8:00am Willow Creek Golf Course
Practice 5:00pm-6:15pm MSHS Track

Wednesday 08-26-15 Practice 7:00am-10:30am
7:00am Bus to Sunken Meadow State Park.  Be in front of HS by 6:50am!
NO PM Practice

Thursday 08-27-15 Practice 6:30am-8:00am Willow Creek Golf Course
Practice 5:00pm-6:15pm MSHS Track  Parent meeting from about 6:15pm until about 6:30pm!

Friday 08-28-15 Practice 7:00am-10:30am
7:00am Bus to Red Creek Park.  Be in front of HS by 6:50am!

Saturday 08-29-15 Practice 7:30am-10:00am MSHS Track

Monday 08-31-15 Practice 7:00am-10:30am
7:00am Bus to Sunken Meadow State Park.  Be in front of HS by 6:50am!

Tuesday 09-01-15 Teacher Conference Day Practice 6:15am-7:30am
Willow Creek Golf Course

Wednesday 09-02-15 Teacher Conference Day Practice  6:15am-7:30am
MSHS Track!

Thursday 09-03-15 Teacher Conference Day Practice  6:15am-7:30am
Willow Creek Golf Course

Friday 09-04-15 Practice 7:30am-10:00am

Saturday 09-05-15 Practice 7:30am-10:00am

Monday 09-07-15 Happy Labor Day Practice 7:00am-9:00am MSHS Track!

Summer Training Tips-See Links Below with Sample Training Plans
Be Consistent-Keep Laser Focus-Set Goals-Keep a Training Log or Journal
Today I will do what others wont't, so tomorrow I can accomplish what others can't. Jerry Rice lease have a wristwatch, water and sunscreen for every practice and meet! Practice Schedule is in progress!  I am working on practice times in which we will be practicing at Willow Creek Golf Course.  We will also practice at Sunken Meadow State Park in Kings Park and Red Creek Park in Hampton Bays.

Unofficial cross country Practice Schedule-All are welcome to come train!
We will unofficially practice the week of August 17th
I am working out the times and locations.
Monday 08-17-15 7:45am-8:45am  MSHS Track to start!
Tuesday 08-18-15  7:00am-8:00am Willow Creek Golf Course
Wednesday 08-19-15 7:45am-8:45am  MSHS Track to start!
Thursday 08-20-15 7:00am-8:00am Willow Creek Golf Course
Friday 08-21-15 7:45am-8:45am  MSHS Track to start!

As of 08-20-15 Subject to change based upon weather and facility!
Official Practice Schedule-There will be practice every morning with some evening practices!  You must have 10 practices (10 separate days of practice) (double practice sessions only count as one of the 10 practices) to be eligible to compete in first meet!

Monday 08-24-15 Meet on Track at 8:00am-10:00am NO PM Practice
All Athletes will meet in Auditorium at 10:00am with Mr. Reh
Athletes Should Be picked up in high school parking lot at about 10:20am.
NO PM Practice

Tuesday 08-25-15 Practice 6:30am-8:00am Willow Creek Golf Course
Practice 5:00pm-6:15pm MSHS Track

Wednesday 08-26-15 Practice 7:00am-10:30am
7:00am Bus to Sunken Meadow State Park.
NO PM Practice

Thursday 08-27-15 Practice 6:30am-8:00am Willow Creek Golf Course
Practice 5:00pm-6:15pm MSHS Track

Friday 08-28-15 Practice 7:00am-10:30am
7:00am Bus to Red Creek Park.
NO PM Practice

Saturday 08-29-15 Practice 7:30am-10:00am
NO PM Practice

Monday 08-31-15 Practice 7:00am-10:30am
7:00am Bus to Sunken Meadow State Park.
NO PM Practice

Tuesday 09-01-15 Teacher Conference Day Practice 6:30am PM Practice TBD

Wednesday 09-02-15 Teacher Conference Day Practice 6:30am PM Practice TBD

Thursday 09-03-15 Teacher Conference Day Practice 6:30am PM Practice TBD

Friday 09-04-15 Practice 7:30am-10:00am NO PM Practice

Saturday 09-05-15 Practice 7:30am-10:00am NO PM Practice

Monday 09-07-15 Happy Labor Day Practice 7:30am-9:00am NO PM Practice


Reminder that you will need your approved physical BEFORE we officially start practicing for Cross Country on Monday August 25th at 8:00am Sharp!
Please attend the summer running practices to get you moving and you must be training additionally on your own! Please let your teammates know that we will be practicing on

Tuesday July 8th from about 7:30pm until about 8:00pm
Tuesday July 15th from about 7:30pm until about 8:10pm
Tuesday July 22nd from about 7:30pm until about 8:10pm
Tuesday July 29th from about 7:30pm until about 8:15pm
Thursday July 31st from 5:00pm until 6:00pm
Monday August 4th from 5:00pm until 6:00pm
Wednesday August 6th from 5:00pm until 6:00pm
Monday August 11th from 5:00pm until 6:00pm
Thursday August 14th from 5:00pm until 6:00pm

We will run in light rain or drizzle.  There will be NO running outdoors in lightning.
2013 Cross Country is approaching very quickly.
Use this page to check out what we have done in the past.
Cross Country Basics and training links are listed in the links section.

Basic Cross Country Training
http://www.everythingtrackandfield.com/webapp/wcs/stores/servlet/PBOnePieceView?storeId=10152&catalogId=10753&pagename=309

Summer Cross Country Training http://www.scienceofrunning.com/2008/10/getting-ready-for-bostonhs-summer.html

Hal Higdon is a master trainer, check out his training programs
http://www.halhigdon.com/

2012 Cross Country Official Practice Schedule as of 08-28-12

Monday 08-27-12 8:00am-10:00am then we have a meeting with Mr. Reh in the Auditorium at 10:00am.  We will come back to practice at 5:00pm until about 6:30pm.  Meet on the track.

Tuesday 08-28-12 Teacher Conference Day
Practice 5:00pm-6:45pm

Wednesday 08-29-12 Teacher Conference Day
Practice 5:00pm-6:45pm

Thursday 08-30-12 Practice 8:00am-10:00am.
Freshman Orientation starts at 10:30am in the Auditorium.
We will come back to practice at 4:00pm for a 4:10pm bus to Sunken Meadow State Park.  We will run from about 5pm until about 6:30pm.  I plan to leave Sunken Meadow by 6:45pm and we will be back to school between about 7:10pm-7:30pm.  Please have your cell phones with you at the park and so you can call for rides when we are about 15-20 minutes away from school.


Friday 08-31-12 Practice 8:00am-10:00am

Saturday 09-01-12 Practice 8:00am-10:00am

Monday 09-03-12 Practice 8:00am-10:00am

Tuesday 09-04-12 First Day of Classes for Student.  We will meet for Practice on the track immediately after school.

Page updated 08-26-12

Be sure to check website before leaving for practice. 
Summer Running Schedule so far. Dates will continuously be added!
Please DO NOT COME to track during lightning and thunder.  We have no shelter during the summer practices.  During the school year we will have the school building to train.

Monday 07-23-12 7:00pm-8:00pm MSHS Track

Wednesday 07-25-12 7:00pm-8:00pm MSHS Track

Monday 07-30-12 7:00pm-8:00pm MSHS Track

Wednesday 08-01-12 4:45pm-5:45pm MSHS Track

Monday 08-06-12 6:45pm-7:50pm MSHS Track

Thursday 08-09-12 6:45pm-7:50pm MSHS Track

Monday 08-13-12 6:40pm-7:50pm MSHS Track

Wednesday 08-15-12 4:45pm-5:55pm MSHS Track

Monday 08-20-12 6:30pm-7:40pm MSHS Track
Last Day for Summer Running.  Keep Running and See you next Monday!


HARD WORK WILL BEAT TALENT IF THE TALENT DOES NOT WORK!
The difference between ordinary and extra-ordinary is the little "extra"!

Saturday 11-19-11 Practice All runners should be on track running by 9:00am.  We have gym with boys.  Please be careful because multiple activities will be taking place in the gym.
7:45am I will take Shot Put and athletes will be able to warm up in the halls if getting ready for a field event.
8:00am Coach Linnen will take all High Jumpers
8:30am Coach Linnen will take all Hurdlers.
9:00am Running will take place on the Track until about 10:00am

Monday 11-21-11 Practice

Tuesday 11-22-11 Practice

Wednesday 11-23-11 Practice 9:00am-10:00am.  The school building will be closed.  Make sure you have all of your running gear with you.

Thursday 11-24-11 No Practice Happy Thanksgiving.

Friday 11-25-11 No Practice

Saturday 11-27-11 Practice 7:45am-8:30am 
We will warm up, drill and you will be able to run in the turkey trot. 
11:00am-1:00pm Coach Linnen will be in the gym for the Pole Vault.

Practice Schedule as of 08-30-11  Rocky Point Trails are subject to change based upon weather conditions.  Please bring plenty of water, a charged cell phone and bug spray as needed.  Always check website before leaving for practice!

Monday 08-29-11 MSHS Track 8:00am-10:00am and 5:00pm-6:30pm
     Mr. Reh will meet with all athletes at 10:00am in Auditorium

Tuesday 08-30-11 MSHS Track 8:00am-10:00am and Rocky Point Trails (We will start on Rocky Point High School Track) 5:00pm-6:30pm

Wednesday 08-31-11 MSHS Track 8:00am-10:00am and Rocky Point Trails (We will start on Rocky Point High School Track) 5:00pm-6:30pm

Thursday 09-01-11 Teacher Conference Day. 
**Change** Sunken Meadow state park is not open today. 
We will practice at MSHS Track 5:00pm-7:00pm

Friday 09-02-11 Teacher Conference Day.  Rocky Point Trails (We will start on Rocky Point High School Track) 5:00pm-7:00pm Please bring plenty of water, a charged cell phone and bug spray as needed.  Remember Bagel Money!

Saturday 09-03-11 MSHS Track 8:00am-10:00am We will be having bagels after practice.

Monday 09-05-11 MSHS Track 8:00am-10:00am
You will not have access to school building.  Make sure you have everything you need with you!

Tuesday 09-06-11 First Day of Classes. We meet on Track after school.

Monday 09-05-11 MSHS Track 8:00am-10:00am
You will not have access to school building.  Make sure you have everything you need with you!

Tuesday 09-06-11 First Day of Classes. We meet on Track after school.
                 
Wednesday 09-07-11 We meet on Track after school.

Thursday 09-08-11 We meet on Track after school.

Friday 09-09-11 Plan on 2:30 Bus to Sunken Meadow State Park.  We will return home between about 5:30pm-5:55pm.

Saturday 09-10-11 8:00am-10:00am We meet on Rocky Point High Schoo Track. We will then run the trails.

Monday 09-12-11 Practice MSHS Track

Tuesday 09-13--11 MEET at Sunken Meadow 2:25pm Bus
                 
Wednesday 09-14-11 Practice MSHS Track

Thursday 09-15-11 Practice MSHS Track 

Friday 09-16-11 Practice MSHS Track

Saturday 09-17-11 MEET at Sunken Meadow 7:30am Bus Be at school 7:20am

Monday 09-19-11 Practice MSHS Track

Tuesday 09-20-11 MEET at Sunken Meadow 2:25pm Bus
                 
Wednesday 09-21-11 Practice MSHS Track

Thursday 09-22-11 Practice MSHS Track 

Friday 09-23-11 Practice MSHS Track
CROSS COUNTRY YEARBOOK PHOTO WILL BE TAKEN AFTER PEP RALLY AT APPROXIMATELY 2:10PM!

Saturday 09-24-11 MEET at Sunken Meadow 7:30am Bus Be at school 7:20am
Order of events is subject to change as per meet director!

Monday 09-26-11 Practice MSHS Track

Tuesday 09-27-11 MEET at Sunken Meadow 2:25pm Bus
HS Back to School Night.  We will try to be back by 7pm.
                 
Wednesday 09-28-11 Practice MSHS Track

Thursday 09-29-11 No School!  No Practice!  Inclement Weather Expected 

Friday 09-30-11 No School! Practice Rocky Point 9:00am-10:30am
Start your warm up on the field by the trail entrance. 

Saturday 10-01-11 MEET at Fireman's Field in Ridge 3:30pm 1:45pm Bus Be at school 1:30pm

Monday 10-03-11 Practice MSHS Track

Tuesday 10-04-11 MEET at Sunken Meadow 2:25pm Bus
We will run after the meet.
                 
Wednesday 10-05-11 Practice MSHS Track

Thursday 10-06-11 MEET at Indian Island 2:25pm Bus 

Friday 10-07-11 Practice MSHS Track   

Saturday 10-08-11 Practice at Rocky Point  9:00am-11:00am 
Start your warm up on the field by the trail entrance. 

Monday 10-10-11 No School.  Practice at Rocky Point  9:00am-10:30am 
Start your warm up on the field by the trail entrance.

Tuesday 10-11-11 MEET at Sunken Meadow 2:25pm Bus
We will run after the meet.
                 
Wednesday 10-12-11 Practice MSHS Track

Thursday 10-13-11 Practice MSHS Track 

Friday 10-14-11 Practice MSHS Track  

Saturday 10-15-11 Officials Invitational at Sunken Meadow
11:00am Start 9:00am Bus Be at school by 8:50am.


We are only taking ONE Bus.  You must see me ASAP,
(Tuesday 11-1-11 will be the latest),
if you are planning to come on the bus to support the team. 
Friday 11-04-11  State Qualifying Meet
MEET at Sunken Meadow 11:30am Bus

MEET Details are down on webpage.  

Friday 10-21-11 Practice MSHS Track  

Saturday 10-22-11 Practice MSHS Track 9:00am-10:20am

Monday 10-24-11 Practice MSHS Track

Tuesday 10-25-11 Division Championships
MEET at Sunken Meadow 11:30am Bus
We will run after the meet.
                 
Wednesday 10-26-11 Practice MSHS Track

Thursday 10-27-11 Practice MSHS Track 

Friday 10-28-11 Practice MSHS Track  

Saturday 10-29-11 9:00am-10:30am Practice MSHS Track

Monday 10-31-11 Practice MSHS Track

Tuesday 11-01-11 Practice MSHS Track
                 
Wednesday 11-02-11 Practice MSHS Track

Thursday 11-03-11 Practice MSHS Track 

Friday 11-04-11  State Qualifying Meet
MEET at Sunken Meadow 11:30am Bus
 



2011 Cross Country Practice Schedule

The first running date will be on Tuesday July 5th from 7:25pm-8:10pm
Great first day!  Get your friends involved and get your training in.

Thursday July 7th from 7:25pm-8:15pm

Tuesday July 12th from 7:15pm-8:15pm

Thursday July 14th from 7:15pm-8:15pm

Tuesday July 19th from 7:00pm-8:10pm

Please continue to run on your own when we do not run together.
Get yourselves into small groups and get the running in.
You will only get out, what you put in!

Tuesday August 2nd from 6:45pm-8:00pm

Thursday August 4th from 6:45pm-8:00pm

Remember to CHECK HERE BEFORE LEAVING YOUR HOUSE! for any updates!
Monday August 8th from 6:00pm-7:30pm Rocky Point Trails.  We will start on Rocky Point High School Track (Blue Track) and then I will bring the team into the trails to run after we warm up.  You must be on time.
I am cancelling Running for this evening.  Chance of severe weather!  Please pass the word.  I cannot have you running in the trails when there is a chance of severe weather and we do not have shelter at RP.


Tuesday August 9th First Morning Practice 8:00am-9:00am MSHS Track

Thursday August 11th from 6:00pm-7:30pm Rocky Point Trails.  We will start on Rocky Point High School Track and then I will bring the team into the trails to run after we warm up.  You must be on time. Please bring your water and bug spray if you need it.

Remember to CHECK HERE BEFORE LEAVING YOUR HOUSE! for any updates!
Update-  Trails are all muddy.  I will be running on Mount Sinai High School Track from 6:00pm-7:00pm.  Monday August 15th from 6:00pm-7:30pm Rocky Point Trails.  We will start on Rocky Point High School Track (Blue Track) and then I will bring the team into the trails to run after we warm up.  You must be on time.  Please bring your water and bug spray if you need it.

Tuesday August 16th Morning Practice 8:00am-9:00am MSHS Track
I will then be in the weight room until about 9:30am.  If it pours, I will start weight room earlier.  We will run in light rain.

Thursday August 18th from 6:00pm-7:30pm Rocky Point Trails.  We will start on Rocky Point High School Track and then I will bring the team into the trails to run after we warm up.  You must be on time. Please bring your water and bug spray if you need it.

Remember to CHECK HERE BEFORE LEAVING YOUR HOUSE! for any updates!
Monday August 22nd from 6:00pm-7:30pm Rocky Point Trails.  We will start on Rocky Point High School Track (Blue Track) and then I will bring the team into the trails to run after we warm up.  You must be on time.  Please bring your water and bug spray if you need it.

Tuesday August 23rd Morning Practice 8:00am-9:00am MSHS Track
I will then be in the weight room until about 9:30am.

Remember to CHECK HERE BEFORE LEAVING YOUR HOUSE! for any updates!
I am cancelling running for tonight due to heavy rain, wind and chance for thunderstorms.  Thursday August 25th from 6:00pm-7:30pm Rocky Point Trails.  We will start on Rocky Point High School Track (Blue Track) and then I will bring the team into the trails to run after we warm up.  You must be on time. Please bring your water and bug spray if you need it.


2010 Cross Country Practice Schedule
Please be sure to bring plenty of water for each training session. 
Please bring your jump rope and resistance bands to all conditioning sessions. 
You must participate in a minimum of 10 practice days in order to be eligible to participate in any scrimmage or meet.

Monday 08-30-10 Practice
7:30am Conditioning Coach Markowitz MSHS Turf
8:00am-10:00am Running Practice MSHS Track
10:00am All teams will meet with Mr. Reh in Auditorium
6:00pm-7:30pm Meet of Rocky Point High School Track, and then run trails

Tuesday 08-31-10 Practice
7:30am Conditioning Coach Markowitz MSHS Turf
8:00am-10:00am Running Practice MSHS Track
10:00am-10:30am Weight Room will be open
6:00pm-7:30pm Meet of Rocky Point High School Track, and then run trails

Wednesday 09-01-10 Practice Teacher Conference Day
4:30pm Bus to Sunken Meadow State Park
Please bring plenty of water and food.  We will leave Sunken Meadow at about 7:30pm to arrive back at school at about 8:15pm

Thursday 09-02-10 Practice Teacher Conference Day
5:00pm Conditioning Coach Markowitz
5:30pm-7:30pm MSHS Track

Friday 09-03-10 Practice
7:30am Bus to Sunken Meadow State Park
Please bring plenty of water and food.  We will leave Sunken Meadow at about 10:30am to arrive back at school at about 11:15am
Friday 09-03-10 Practice Change* we will stay at Mount Sinai to practice.
We will begin at 7:30 am on the track.  You will be done by 10am!
7:30am Bus to Sunken Meadow State Park cancelled due to possible severe weather

Saturday 09-04-10 Practice 
8:00am-10:00am Running Practice MSHS Track

Monday 09-06-10 Practice Labor Day
8:00am-10:00am Meet of Rocky Point High School Track, and then run trails

Tuesday 09-07-10 Practice immediately after school on MSHS Track

Wednesday 09-08-10 2:25pm bus to Sunken Meadow State Park to Practice.

Thursday 09-09-10 No School
Practice 8:00am-10:00am Location TBA

Friday 09-10-10 No School
Practice 8:00am-10:00am Location TBA

Saturday 09-11-10 Jim Smith Invitational Sunken Meadow State Park
Be at school by 9:15am for a 7:30am Bus Meet starts at 9:30am




2010 Summer Running Schedule
Let's continue with the great work ethic and begin summer running.  All Interested runners, grades 5 through college may join us to begin summer running.
We will meet on the Mount Sinai High School Track unless otherwise noted.  The first week will focus on running techniques and the vaious types of runs.
Tuesday July 6th from 7:00pm-8:00pm
Thursday July 8th from 7:00pm-8:00pm
I will have the hurdles out for hurdling technique from 8:00pm-8:15pm.

The Second week of training will start to get more distance into your runs.
Tuesday July 13th from 6:45pm-8:00pm MSHS Track
Thursday July 15th from 6:30pm-8:00pm Meet on Rocky Point High School Track.  We will then run into the woods together to review the trails.  Make sure that you have your cell phones with you.  You need to text me your cell and home phone numbers, if I do not have them already, so that I have them in my phone for emergencies.  My cell number is 223-5838

The Third week of training will start to get more distance into your runs.
Tuesday July 20th from 6:45pm-8:00pm MSHS Track
Thursday July 22nd from 6:30pm-8:00pm Meet on Rocky Point High School Track.
Please park in the parking lot which is south of the track.  There is a lot of construction going on at Rocky Point High School.  If the track is closed we will just meet in the south parking lot.  Please be on time so we can get into the woods by 6:45pm.  We will then run 22nd to the woods together to review the trails.  Make sure that you have your cell phones with you.  You need to text me your cell and home phone numbers, if I do not have them already, so that I have them in my phone for emergencies.  My cell number is 223-5838

I hope everyone is enjoying their summer! 
You must remember to sign in and out of practice every session!
Now is the time to start working out a little harder with resistance training and adding runs on your own.  You should be working out 3-5 days per week!  Check my workout page to keep track of where you should be in terms of miles you should be running per week.

The 4th week of training will start to get more distance into your runs.
You must also be running on your own at this point!
Tuesday July 27th from 6:45pm-8:00pm MSHS Track
Coach Sico will be throwing 7:15am
Thursday July 29th from 6:30pm-8:00pm Meet on Rocky Point High School Track.
Please park in the parking lot which is south of the track.  There is a lot of construction going on at Rocky Point High School.  If the track is closed we will just meet in the south parking lot.  Please be on time so we can get into the woods by 6:45pm.  We will then run to the woods together to review the trails.  Make sure that you have your cell phones with you.  You need to text me your cell and home phone numbers, if I do not have them already, so that I have them in my phone for emergencies.  My cell number is 223-5838

Week of 08-01-10  There will be no conditioning this week.
You must also be running on your own at this point! Remember your Running Logs!

Monday August 2nd I will have running from 8:00am-8:45am MSHS Track 
I will then have the weight room open until 9:15am.

Tuesday August 3rd from 6:30pm-8:00pm MSHS Track
Coach Sico will be throwing 7:15pm

Wednesday August 4th I will have running from 8:00am-8:45am  MSHS Track
I will then have the weight room open until 9:15am.

Week of 08-08-10  There will be conditioning this week. Mon Tue Wed Thur 8am
You must also be running on your own at this point! Remember your Running Logs!

Monday August 9th I will have running from 7:30am-8:00am MSHS Track
Coach Markowitz Conditioning 8am-9am
I will then have the weight room open until about 9:30am.

Tuesday August 10th Coach Markowitz Conditioning 8am-9am
I will then have the weight room open until about 9:30am.
Running from 6:30pm-8:00pm MSHS Track
Coach Sico will be throwing at 7:00pm

Wednesday August 11th I will have running from 7:30am-8:00am MSHS Track
Coach Markowitz Conditioning 8am-9am
I will then have the weight room open until about 9:30am.

Thursday August 12th  Coach Markowitz Conditioning 8am-9am
I will then have the weight room open until about 9:30am.
Running from 6:30pm-8:00pm Meet on Rocky Point High School Track.
Please park in the parking lot which is south of the track.  Please be on time so we can get into the woods by 6:40pm.  We will then run to the woods together.  Make sure that you have your cell phones with you.  You need to text me your cell and home phone numbers, if I do not have them already, so that I have them in my phone for emergencies.  My cell number is 223-5838

Week of 08-15-10  There will be conditioning this week. Mon Tue Wed Thur 8am
You must also be running on your own at this point! Remember your Running Logs!

Monday August 16th I will have running from 7:30am-8:00am MSHS Track
Coach Markowitz Conditioning 8am-9am
I will then have the weight room open until about 9:30am.
Running from 6:15pm-7:45pm Meet on Rocky Point High School Track.
Please park in the parking lot which is south of the track.  Please be on time so we can get into the woods by 6:25pm.  We will then run to the woods together.  Make sure that you have your cell phones with you.  You need to text me your cell and home phone numbers, if I do not have them already, so that I have them in my phone for emergencies.  My cell number is 223-5838


Tuesday August 17th Coach Markowitz Conditioning 8am-9am
I will then have the weight room open until about 9:30am.
Running from 6:15pm-7:45pm MSHS Track
Coach Sico will be throwing at 6:45pm

Wednesday August 18th I will have running from 7:30am-8:00am MSHS Track
Coach Markowitz Conditioning 8am-9am
I will then have the weight room open until about 9:30am.

Thursday August 19th  Coach Markowitz Conditioning 8am-9am
I will then have the weight room open until about 9:30am.
Running from 6:15pm-7:45pm Meet on Rocky Point High School Track.
Please park in the parking lot which is south of the track.  Please be on time so we can get into the woods by 6:25pm.  We will then run to the woods together.  Make sure that you have your cell phones with you.  You need to text me your cell and home phone numbers, if I do not have them already, so that I have them in my phone for emergencies.  My cell number is 223-5838

Week of 08-22-10  There will be conditioning this week. Mon Tue Wed Thur 8am
You must also be running on your own at this point! Remember your Running Logs!

Monday August 23rd I will have running from 7:30am-8:00am MSHS Track
Coach Markowitz Conditioning 8am-9am
**Conditioning Is cancelled **Coach Markowitz Conditioning 8am-9am
Coach Markowitz has to cancel Conditioning   So I will be running from 7:30am until 8:15am and then will have weight room open.
I will then have the weight room open until about 9:30am.

Running from 6:15pm-7:45pm Meet on Rocky Point High School Track.
Please park in the parking lot which is south of the track.  Please be on time so we can get into the woods by 6:25pm.  We will then run to the woods together.  Make sure that you have your cell phones with you.  You need to text me your cell and home phone numbers, if I do not have them already, so that I have them in my phone for emergencies.  My cell number is 223-5838

Tuesday August 24th Coach Markowitz Conditioning 8am-9am
I will then have the weight room open until about 9:30am.
Running from 6:15pm-7:45pm MSHS Track

Wednesday August 25th I will have running from 7:30am-8:00am MSHS Track
Coach Markowitz Conditioning 8am-9am
I will then have the weight room open until about 9:30am.

Thursday August 26th  Coach Markowitz Conditioning 8am-9am
I will then have the weight room open until about 9:30am.
Running from 6:15pm-7:45pm Meet on Rocky Point High School Track.
Please park in the parking lot which is south of the track.  Please be on time so we can get into the woods by 6:25pm.  We will then run to the woods together.  Make sure that you have your cell phones with you.  You need to text me your cell and home phone numbers, if I do not have them already, so that I have them in my phone for emergencies.  My cell number is 223-5838

Monday August 30th Boys and Girls Cross Country Begins 8:00am
Saturday October 16th is Homecoming

The summer clinics for track and field will be held on
Monday 6/28, Tuesday 6/29, Wednesday 6/30 and Thursday 7/1.
Grades K though grades 3 from 4pm-5pm.
Grades 4 through grades 8 from 5pm-7pm

Updated Information-Summer Conditioning with Coach Markowitz will now begin at 8am and end at about 9am.  Monday Tuesday Wednesday Thursday
Summer Conditioning with Coach Markowitz will begin on July 12th. 
Monday – Thursday 8:30 – 10AM  Meet on or around the turf. 
May also use school facilities.  ALL ARE WELCOME!
Athletes must bring plenty of water, a jump rope, and a resistance band (Can be purchased at Plaza sports, Dick’s Sporting Goods, Modell’s, etc.). 
Coach Markowitz will be working on strength/resistance training, conditioning, weight lifting, fat/calorie burning, nutrition, and overall physical health.  Yes, some running too!  Weekend mountain biking and racquetball will be figured out as the summer goes along. 
Any Questions – Please call/text Coach Markowitz (631) 495-1299

Use the Work Out Links at the bottom of this Page throughout the year.

I leave each year's workouts so you and I can see the progression from year to year.

Welcome to Summer 2010!

It is the athlete's RESPONSIBILITY to COMMUNICATE and to Check Website!
Remember that the school buildings may not be available for use during summer.
During the school year, there is ALWAYS PRACTICE.  During summer practices we do not have the school building use.  During inclement weather, running may be cancelled.  We do not have shelter and please stay home during any periods of lightning and/or thunder.  We usually run in the rain, but please check website before leaving your house!

It is very important to keep a Running and Training Log!
You may want to jot down what you are eating to keep track of your healthy eating habits!  Every athlete should monitor their diet.

Cross Country Officially Starts on Monday, August 30th at 8:00am at high school!
Click Link Below for Schedules or go to www.sectionxi.org

You need to start your training logs at this point.  Every athlete is different and modifications must be made to suit the individual needs of each athlete.  You are responsible for yourself and what you choose to accomplish this summer.


Week1 of            Sunday 06-27-10
Have fun this week, but get your body moving.
Bike, run, swim, play other sports.  Do not overdo the running for the first three weeks of the summer.  Your body must be able to sustain an entire year of workouts.  Your goal in the summer is to develop a good base.  Weight training and performing core exercises will greatly improve your strength and conditioning.

Week2 of            Sunday 07-04-10  
Please Join us this week on the track!
This week you should start logging the miles and/or time.  As a reference, 9-12 minutes will roughly be a mile.  Just use your watch and keep track of the time you are running.  This is basically your reference point to start your training,  If you have been running for more than two weeks already,  you must pace yourself.  You do not want to add more than 4-6 miles in any week of training.  See the samples on the workout page.  Girls should start anywhere from 6-15 miles for the first week.  Boys will be from about 10-20 miles.
DO NOT OVERDO THE RUNNING FOR YOUR FIRST 3-4 WEEKS OF TRAINING!

Week3 of            Sunday 07-11-10   
Please Join us this week on the track!
Your goal is to be able to run for 60 consecutive minutes by the first day of HS practice.
Which is on Monday 08-30-10  High School Cross Country Practice starts at 8:00am!
In Mileage, this will be between 5-8 miles.  So you have to continue to increase your mileage each week in steady increments.  You may double up, which means running in the morning and in the evening.  I would not do more than two doubles per week at this point in time.  You may increase to 3 or 4 doubles the last two weeks in August.
At this point Girls should be between 10-20 miles this week.
At this point Boys should be between 15-30 miles this week.

Week4 of           Sunday 07-18-10
Please Join us this week on the track!
At this point Girls should be between 15-25 miles this week.
At this point Boys should be between 20-40 miles this week.

Week5 of           Sunday 07-25-10
Please Join us this week on the track!
At this point Girls should be between 20-30 miles this week.
At this point Boys should be between 25-45 miles this week.

Week6 of           Sunday 08-01-10
Please Join us this week on the track!
At this point Girls should be between 25-35 miles this week.
At this point Boys should be between 30-50 miles this week.

Week7 of           Sunday 08-08-10
Please Join us this week on the track!
At this point Girls should be between 30-40 miles this week.
At this point Boys should be between 35-55 miles this week.

Week8 of           Sunday 08-15-10
Please Join us this week on the track!
At this point Girls should be between 35-50 miles this week.
At this point Boys should be between 40-65 miles this week.

Week9 of           Sunday 08-22-10
Please Join us this week on the track!
At this point Girls should be between 40-55 miles this week.
At this point Boys should be between 45-70 miles this week.

Monday 08-30-10 Practice at 8:00am MSHS






2009 Workout Schedules

Saturday 09-19-09 Practice is planned take place at Rocky Point.
We will meet at the entrance to the woods at 8:45am.  We will warm up on the grass fields and NOT the Track.  We will practice until about 10:45am.  All athletes are responsible to find their own rides.  No Busses will be provided! 
Remember to check this site before leaving your house for any updates.

Monday 10-12-09 Practice 8:45am-10:30am Catherdral Pines in Middle Island. 
Feel Free to bring your bike if you can not run the full time.
It will take about 15-20 minutes to get there.
NY-25A E.
Turn RIGHT onto MILLER PLACE RD. 0.3 mi
Stay STRAIGHT to go onto MILLER PLACE YAPHANK RD. 3.7 mi
Turn SLIGHT RIGHT onto ROCKY POINT RD/CR-21. Continue to follow CR-21. 2.3 mi
114 YAPHANK MIDDLE ISLAND RD. 0.0 mi
Cathedral Pines County Park: 114 Yaphank Middle Island Rd, Brookhaven, Town Of, NY 11953
The park entrance will be on your right. 
As soon as you enter, go to the left, we will meet at that parking lot. 
The bike trails are here.

Welcome to Summer 2009!

It is the athlete's RESPONSIBILITY to COMMUNICATE and to Check Website!
Remember that the school buildings may not be available for use during summer.
During the school year, there is ALWAYS PRACTICE.  During summer practices we do not have the school building use.  During inclement weather, running may be cancelled.  We do not have shelter and please stay home during any periods of lightning and/or thunder.  We usually run in the rain, but please check website before leaving your house!

It is very important to keep a Running and Training Log!
You may want to jot down what you are eating to keep track of your healthy eating habits!  Every athlete should monitor their diet.

Cross Country Officially Starts on Monday, August 31st at 8:00am at high school!
Click Link Below for Schedules or go to www.sectionxi.org

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

You need to look through what we have done in the past.  This will give you a good idea of where we are going.  Everyone one needs to do a little more than you have done in the past.  This is what will help the TEAM to improve.

We will start on Monday July 6th from 7:00pm-8:00pm.
Wednesday July 8th from 7:00pm-8:00pm.
Thursday July 9th - You will help out with the fun run series which starts at 5:00pm.  Try to be here between 4:30pm and 4:45pm.  We will run a little before and after the meet.  Please show your support of the program.

Practice Monday 07-13-09 from 6:40pm-8:00pm MSHS Track.

Practice on Thursday 07-16-09 at Rocky Point High School Trails with Rocky Point Boys Team at 5:00pm.  Meet on RPHS Track at about 4:50pm.
Like always check this page before leaving you house for any updates!

Coach Markowitz will have conditioning Mon Tue Wed Thur from 8am-9am
Coach Markowitz cell number is 631-495-1299

Monday, July 20   4:30 p.m.-7:00 p.m.  Track Clinic then run from 7pm-8pm.

Tuesday, July 21  4:30 p.m.-7:00 p.m. Track Clinic then run from 7pm-8pm.
 
Wednesday, July 22  4:30 p.m.-7:00 p.m.  Track Clinic then run from 7pm-8pm.

Thursday July 23  5:00 p.m. through completion Fun Run Track Meet then run until about 8pm

Monday 07-27-09 Rocky Point start on track at 4:45pm then trails until about 6:45pm.  Run with RP Boys.

Coach Markowitz is planning to bike at RP starting at 10am on Tue 07-28-09.
Entrance on Rocky Point Road and right before Whiskey Road.

Wednesday 07-29-09 Mount Sinai 6:30pm-8:00pm

Thursday 07-30-09 Rocky Point start on track at 4:45pm then trails until about 6:45pm.  Run with RP Boys.

Monday 08-03-09 Rocky Point start on track at 4:45pm then trails until about 6:45pm.  Run with RP Boys.

Thursday 08-06-09 Fun Run Track Meet starts at 5:00 pm.  At the completion of Fun Run Track Meet we usually run until about 8pm.  We did run in the rain two weeks ago and it went very well.  Everyone had a good time.

Monday 08-10-09 Rocky Point start on track at 4:45pm then trails until about 6:45pm.  Run with RP Boys.

Wednesday 08-12-09 Mount Sinai 6:30pm-8:00pm

Thursday 08-13-09 Rocky Point start on track at 4:45pm then trails until about 6:45pm.  Run with RP Boys.

Monday 08-17-09 Rocky Point start on track at 4:45pm then trails until about 6:45pm.  Run with RP Boys.

Thursday 08-20-09 The Last Fun Run Track Meet starts at 5:00 pm.  At the completion of Fun Run Track Meet we usually run until about 8pm.

Friday 08-21-09 9:00am Mountain Biking Cathedral Pines 
Location: Rocky Point Road (Route 21) going south.  Go past Whiskey Road, past Middle Country Road (Route 25).  It is located 10 feet on the right just past Longwood Road which is on the left.  Like always, check back for updates!
Mapquest from your house to Cathedral Pines will work for shorter distance.

Monday 08-24-09 Rocky Point start on track at 4:45pm then trails until about 6:45pm.

Tuesday 08-25-09 4:45pm-6:45pm.  Meet at or around MSHS Track

Wednesday 08-26 4:45pm-6:45pm.  Meet at or around MSHS Track

Thursday 08-27-09 Rocky Point start on track at 4:45pm then trails until about 6:45pm.

Friday 08-28-09 Sat 08-29-09 Sun 08-30-09  If you have been training very hard, be sure to get some extra rest and get your summer assignments done.  If you are a little behind get some running in so you will be ready for Monday 08-31-09.

2009 Mt. Sinai Summer Fun Run Series
e-mail me if you would like an Official Flyer or Contact Coach O'Leary.

Mt. Sinai High School is holding its first Summer Fun Run Series for kids ages 3 through 13. This is an opportunity for any child to have fun and stay in shape during the summer. Parents are encouraged to attend and support their child.
Ages: 3 through 13
When: Thursday Nights – 5:oo p.m. through completion
July 9, July 23, August 6, August 20
Where: Mt. Sinai High School Track
Events:
•25 Meter Dash (Ages 3 & 4) Parents are welcome to assist the children in this event
•55 Meter Dash
•100 Meter Dash
•200 Meter Dash
•400 Meter Dash (one lap)
•800 Meter Dash
•1 Mile Run
•Parent Relay (your child is your admission)
Pre-registration:
•One evening - $6
•Two evenings - $11
•Three evenings - $15
•Four evenings - $18
•Deadline: July 1
Day of Registration:$8
•Check –in 15 minutes prior
Each child will receive a Summer Fun Run T-shirt.
Each child who competes in all four evenings will receive a medal.
Please make checks payable to:
Mt. Sinai Booster Club
PO Box 13, Mt. Sinai, NY 11766
Summer Fun Run Series Director:
Karl O’Leary        870-2700

2009 Mount Sinai Track and Field Clinic
e-mail me if you would like an Official Flyer or Contact Coach O'Leary.

Sessions & Times
Session 1
Monday, July 20   4:30 p.m.-7:00 p.m.

Session 2
Tuesday, July 21  4:30 p.m.-7:00 p.m.

Session 3
will most likely be on Wednesday, July 22  4:30 p.m.-7:00 p.m.
and not on Thursday, July 23  4:30 p.m.-7:00 p.m.

Registration
1 Session —$30
2 Sessions—$55
3 Sessions—$75
Please make checks payable to:
Mt. Sinai Booster Club
PO Box 13, Mt. Sinai, NY 11766
Deadline: July 1
All athletes will receive a T-shirt.


Cross Country Officially Starts on Monday, August 31st at 8:00am at high school!
Click Link Below for Schedules or go to www.sectionxi.org

You need to start your training logs at this point.  Every athlete is different and modifications must be made to suit the individual needs of each athlete.  You are responsible for yourself and what you choose to accomplish this summer.

Week1 of            Sunday 06-28-09
Have fun this week, but get your body moving.
Bike, run, swim, play other sports.  Do not overdo the running for the first three weeks of the summer.  Your body must be able to sustain an entire year of workouts.  Your goal in the summer is to develop a good base.  Weight training and performing core exercises will greatly improve your strength and conditioning.

Week2 of            Sunday 07-05-09  
Please Join us this week on the track!
This week you should start logging the miles and/or time.  As a reference, 9-12 minutes will roughly be a mile.  Just use your watch and keep track of the time you are running.  This is basically your reference point to start your training,  If you have been running for more than two weeks already,  you must pace yourself.  You do not want to add more than 4-6 miles in any week of training.  See the samples on the workout page.  Girls should start anywhere from 6-15 miles for the first week.  Boys will be from about 10-20 miles.
DO NOT OVERDO THE RUNNING FOR YOUR FIRST 3-4 WEEKS OF TRAINING!

Week3 of            Sunday 07-12-09   
Please Join us this week on the track!
Your goal is to be able to run for 60 consecutive minutes by the first day of HS practice.
Which is on Monday 08-31-09  High School Cross Country Practice starts at 8:00am!
In Mileage, this will be between 5-8 miles.  So you have to continue to increase your mileage each week in steady increments.  You may double up, which means running in the morning and in the evening.  I would not do more than two doubles per week at this point in time.  You may increase to 3 or 4 doubles the last two weeks in August.
At this point Girls should be between 10-20 miles this week.
At this point Boys should be between 15-30 miles this week.

Week4 of           Sunday 07-19-09
Please Join us this week on the track!
At this point Girls should be between 15-25 miles this week.
At this point Boys should be between 20-40 miles this week.

Week5 of           Sunday 07-26-09
Please Join us this week on the track!
At this point Girls should be between 20-30 miles this week.
At this point Boys should be between 25-45 miles this week.

Week6 of           Sunday 08-02-09
Please Join us this week on the track!
At this point Girls should be between 25-35 miles this week.
At this point Boys should be between 30-50 miles this week.

Week7 of           Sunday 08-09-09
Please Join us this week on the track!
At this point Girls should be between 30-40 miles this week.
At this point Boys should be between 35-55 miles this week.

Week8 of           Sunday 08-16-09
Please Join us this week on the track!
At this point Girls should be between 35-50 miles this week.
At this point Boys should be between 40-65 miles this week.

Week9 of           Sunday 08-23-09
Please Join us this week on the track!
At this point Girls should be between 40-55 miles this week.
At this point Boys should be between 45-70 miles this week.

Monday 08-31-09 Practice at 8:00am MSHS

2009 ONEONTA SUMMER TRAINING
We will work with Ashley C. this summer to get all of her training in.

Weeks 1-6
Establish mileage goal for the week.
oIncrease by 5 miles every other week
•1 Long Run of 25% of weekly mileage
oRun 8 x :20 strides w/ :40 jog during the end of the run
o(We call this “strides on the clock”)
•Fill in the rest with easy runs of at least 30:00
•Twice a week run 8 x 100m strides after the run
o(We call this “strides off the clock”)
oDo ab exercises these days
oLift lower body one day and upper the other day (High reps: 4 sets of 10 reps)

Weeks 7-12
•Continue increasing by 5 miles every other week
•1 Long Run of 25% of weekly mileage
oStrides on the clock
•R Hills
o2 miles easy then Strides then
6 x 1:00 HARD uphill w/ 3 min jog down then
8 x :30 HARD uphill w/ 2:00 jog down then
2 miles easy
Do ab exercises these days
Lift lower body (High reps: 4 sets of 10 reps)
R Flat (on track if possible)
2 miles easy then
Strides then
o4 x 200m FAST but RELAXED w/ 200m jog then
o8 x 400m FAST but RELAXED w/ 400m jog then
o2 miles easy
oDo ab exercises these days
oLift upper body (High reps: 4 sets of 10 reps)
•Fill in the rest of the days with easy runs of at least 30:00

TRAINING TIPS
•Run in the morning, so that you don’t have to worry about it the rest of the day; it will be better when the summer heat starts to hit; and it will get your day off to a productive start.  Feel free to change training days around during the week to fit your schedule.  Just make sure you get it all in.
•Drink lots of water!  You need to stay hydrated.  Make a conscious effort to drink a big glass of water in the morning and another one before you go to bed.  If you notice that you are thirsty, you are already dehydrated.  Take care of yourself before you get that way.
•Stay healthy by getting in the pool!  One good way to do so is to substitute an aqua-jogging session for a run.  Simply run for the same amount of time in the water as you would have that day on dry land.  Just make sure you’re doing a consistent effort at a similar heart rate.  Also, to increase your miles, try the pool first, before you add them into your running routine. 

LONG RUN
There is no other day in your early season training more important than your Long Run.  We did them on Sundays during the season last year and will do the same this year.  Saturdays or Sundays this summer will be fine.  We run long for several reasons:
•More benefit can be derived by adding one long run per week even if one day per week is compromised, and the total distance for that week is exactly the same.  A week of 42 miles with a long run is better than a week of 42 miles with 6 mile runs each day.
•It teaches the body to better burn fat as a fuel source.
•It helps to improve running mechanics and running efficiency.  Your stride will improve!
•Once you’ve run considerably farther, the regular runs seem much easier.  A 10 miler will make 6 seem like nothing.
•It sets the tempo for the week.  You know you can count on starting or ending your week of training on a good note.
This is the most important day of the week in your training right now.  If you need to take an easy day following it, that is okay. 

R WORKOUTS
R or Rep workouts should be done at about mile race pace effort.  If you’re doing them on the hills, go by perceived effort.  If you’re on the track, put a watch and go by pace that you think you can run right now, not necessarily your PR pace.  This is an important part of the 2nd phase of your training.

THINGS TO GET
•New Running Shoes – You need to keep yourself healthy.  If you can’t run because of lower leg pain, then it will be a long, miserable season.  The biggest thing you can do is to keep yourself in fresh shoes.  When you notice that the foam has been compressed so many times that the lines remain, then it’s time for new ones.  I always have at least 2 pairs that I train in at a time.  I alternate them so that they last longer.  This is also important when running twice a day.  Also, I only run in my running shoes.  I use them for nothing else..  This also prolongs the life.  I know shoes aren’t cheap.  I also know that being a college student doesn’t help the financial situation.  However, there are plenty of catalogs and sales online that you can find.  You don’t have to pay full price for running shoes.
•Running Watch – You need to keep track of your times by yourself.  Get a watch!  Cheap ones can be found at Wal-Mart.  Make sure it has a chronograph.  (That’s a stopwatch for the layperson.)

Welcome to Summer 2008!
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

Here is General Running Plan you can get started with.

Mondays - Hills and leg resistance training.

Tuesdays - Easy Run Day 15-40 minutes.

Wednesdays - Intervals of some sort.

Thursdays - Trails, SWR or other places to run.

Fridays - Saturdays - Sundays -
Pick one of these day for a longer than usual run. 20-50minutes. 
For July take at least 2 days off and for August take at least 1 day off.

We will meet at MSHS Track unless noted differently.

Meeting Days and Times - You should try to get to practice about 10 minutes before the start time.  This allows for time to get mentally and physically prepared to workout.  Remember if you can run an extra 2-4 laps before practice begins and an additional 2-4 laps after it ends, that will give you 1-2 miles in addition to the workout!

Wednesday 07-09-08 7:50pm-8:35pm
Great Job on the first night of Running.

Monday 07-14-08 7:50pm-8:35pm
Be here approx 7:40pm

Wednesday 07-16-08 7:50pm-8:35pm
Be here approx 7:40pm

Thursday 07-17-08 We are planning to run at SWR Trails on this night.  We plan on meeting on the Shoreham Wading River Track or the track entrance between 6:55pm-7:00pm.  We will be done by 8:00pm.  The wooded areas get darker quicker and we want everyone done by 8:00pm.  Always check back to this site before leaving your house for any changes in scheduling.

Monday 07-21-08 6:55pm-8:00pm
Be here approx 6:50pm

Wednesday 07-23-08 6:55pm-8:00pm
Be here approx 6:50pm

Thursday 07-24-08 We are planning to run at SWR Trails on this night.  We plan on meeting on the Shoreham Wading River Track or the track entrance between 6:50pm-7:00pm.  We will be done by 8:00pm.  The wooded areas get darker quicker and we want everyone done by 8:00pm.  Always check back to this site before leaving your house for any changes in scheduling.

Monday 07-28-08 6:45pm-8:00pm
Be here approx 6:40pm

Wednesday 07-30-08 6:45pm-8:00pm
Be here approx 6:40pm

Thursday 07-31-08 We are planning to run at SWR Trails on this night.  We plan on meeting on the Shoreham Wading River Track or the track entrance between 6:35pm-6:45pm.  We will be done by 8:00pm.  The wooded areas get darker quicker and we want everyone done by 8:00pm.  Always check back to this site before leaving your house for any changes in scheduling.

Saturday 08-02-08 Optional Run start at 8am or 9am

Monday 08-04-08 6:40pm-8:00pm
Be here approx 6:35pm

Wednesday 08-06-08 6:40pm-8:00pm
Be here approx 6:35pm

Thursday 08-07-08 We are planning to run at SWR Trails on this night.  We plan on meeting on the Shoreham Wading River Track or the track entrance between 6:30pm-6:40pm.  We will be done by 8:00pm.  The wooded areas get darker quicker and we want everyone done by 8:00pm.  Always check back to this site before leaving your house for any changes in scheduling.

Monday 08-11-08 6:35pm-8:00pm
Be here approx 6:30pm

Wednesday 08-13-08 6:35pm-8:00pm
Be here approx 6:30pm

Thursday 08-14-08 We are planning to run at SWR Trails on this night.  We plan on meeting on the Shoreham Wading River Track or the track entrance between 6:30pm-6:40pm.  We will be done by 8:00pm.  The wooded areas get darker quicker and we want everyone done by 8:00pm.  Always check back to this site before leaving your house for any changes in scheduling.

Saturday 08-16-08 Optional Run with Coach O'Leary starting at 9:00am at Mount Sinai High School Track.

Tentative Schedule for Week of 08-17-08

Monday 08-18-08
6:00pm-7:45pm Mount Sinai High School Track

Tuesday 08-19-08
6:00pm-7:45pm Rocky Point High School Track

Wednesday 08-20-08
6:00pm-7:45pm Mount Sinai High School Track

Thursday 08-21-08
6:00pm-7:45pm Shoreham WR High School Track

Tentative Schedule for Week of 08-24-08
Locations and times are subject to change. 
Please check this site regularly.

Monday 08-25-08
7:55am-10:00am  Mount Sinai High School Track
Meet with Mr. Reh in Auditorium at 10:00am

Tuesday 08-26-08
7:55am-10:00am  Mount Sinai High School Track
5:00pm-6:45pm Rocky Point High School Track

Wednesday 08-27-08
7:55am-10:00am  Mount Sinai High School Track
5:00pm-6:45pm Mount Sinai High School Track
Teacher have a conference day.  Times may change slightly.

Thursday 08-28-08
7:55am-10:00am  Mount Sinai High School Track
5:00pm-6:45pm Shoreham WR or Rocky Point High School Track

Friday 08-29-08
7:55am-10:00am  Mount Sinai High School Track

Saturday 08-30-08
7:55am-10:00am  Mount Sinai High School Track

Monday 09-01-08
7:55am-10:00am  Mount Sinai High School Track

Tuesday 09-02-08
First Day for Teachers Time to be Determined
7:55am-10:00am  Mount Sinai High School Track
5:00pm-6:45pm Mount Sinai High School Track

Wednesday 09-03-08 First Day for Students
Practice Every Day Directly after school.


The Official High School Varsity Cross Country Season begins on Monday August 25th 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 25th.  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!

Week of            Sunday 06-29-08
Have fun this week, but get your body moving.
Bike, run, swim, play other sports.  Do not overdo the running for the first three weeks of the summer.  Your body must be able to sustain an entire year of workouts.  Your goal in the summer is to develop a good base.  Weight training and performing core exercises will greatly improve your strength and conditioning.

Week of            Sunday 07-06-08  
Please Join us this week on the track!
This week you should start logging the miles and/or time.  As a reference, 9-12 minutes will roughly be a mile.  Just use your watch and keep track of the time you are running.  This is basically your reference point to start your training,  If you have been running for more than two weeks already,  you must pace yourself.  You do not want to add more than 4-6 miles in any week of training.  See the samples on the workout page.  Girls should start anywhere from 6-15 miles for the first week.  Boys will be from about 10-20 miles.
DO NOT OVERDO THE RUNNING FOR YOUR FIRST 3-4 WEEKS OF TRAINING!

Week of            Sunday 07-13-08   
Please Join us this week on the track!
Your goal is to be able to run for 60 consecutive minutes by the first day of HS practice.
Which is on Monday 08-25-08  High School Cross Country Practice starts at 8:00am!
In Mileage, this will be between 5-8 miles.  So you have to continue to increase your mileage each week in steady increments.  You may double up, which means running in the morning and in the evening.  I would not do more than two doubles per week at this point in time.  You may increase to 3 or 4 doubles the last two weeks in August.
At this point Girls should be between 10-20 miles this week.
At this point Boys should be between 15-30 miles this week.

Week of           Sunday 07-20-08
Please Join us this week on the track!
At this point Girls should be between 15-25 miles this week.
At this point Boys should be between 20-40 miles this week.

Week of           Sunday 07-27-08
Please Join us this week on the track!
At this point Girls should be between 20-30 miles this week.
At this point Boys should be between 25-45 miles this week.

Week of           Sunday 08-03-08
Please Join us this week on the track!
At this point Girls should be between 25-35 miles this week.
At this point Boys should be between 30-50 miles this week.

Week of           Sunday 08-10-08
Please Join us this week on the track!
At this point Girls should be between 30-40 miles this week.
At this point Boys should be between 35-55 miles this week.

Week of           Sunday 08-17-08
Please Join us this week on the track!
At this point Girls should be between 35-50 miles this week.
At this point Boys should be between 40-65 miles this week.

Monday 08-25-08 Practice at 8:00am MSHS


Everything Below is All Previous Information!
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!

A Training Log for you to keep track of your workouts is posted in Useful Links Below.

If you are interested in running, and you have not e-mailed me, please do so so that I may save your address in my contacts.  This way I will not have to type it in, and can just save it!

Keep your friends informed of this information.  It is easier for me to post everything and have you check it, rather than me e-mailing and calling you.

A Training Log for you to keep track of your workouts is posted in Useful Links Below

2007 Summer Training and Workouts!

We will start by jogging on the track.  If for some reason the track is in use, we will either meet on or behind the main bleachers.  My summer running and training are open to anyone who wants to train and run with a group of people.  The first two sessions will focus on proper stretching, running form, technique and drills to help you run more efficiently.
Being more efficient will lead to better endurance and the ability to run faster!

Always Check dwyerruns website for any changes in scheduling before leaving your house!


Start your training logs immediately!  Print out your copy from Useful Links Below!
These workouts and build up of mileage are designed for my cross country teams.  They will also be very useful for other sports to develop a base for training.


Week of           Sunday 08-19-07
At this point Girls should be between 35-55 miles this week.
At this point Boys should be between 40-70 miles this week.

Week of           Sunday 08-12-07
At this point Girls should be between 35-45 miles this week.
At this point Boys should be between 40-60 miles this week.


Week of           Sunday 08-05-07
At this point Girls should be between 30-40 miles this week.
At this point Boys should be between 35-55 miles this week.

Week of           Sunday 07-29-07
At this point Girls should be between 25-35 miles this week.
At this point Boys should be between 30-50 miles this week.


Week of           Sunday 07-22-07
At this point Girls should be between 20-30 miles this week.
At this point Boys should be between 25-45 miles this week.


Week of           Sunday 07-15-07
At this point Girls should be between 15-25 miles this week.
At this point Boys should be between 20-40 miles this week.


Week of            Sunday 07-08-07 Please Join us this week on the track!
Your goal is to be able to run for 60 consecutive minutes by the first day of HS practice.
Which is on Monday 08-27-07  High School Cross Country Practice starts at 8:00am!
In Mileage, this will be between 5-8 miles.  So you have to continue to increase your mileage each week in steady increments.  You may double up, which means running in the morning and in the evening.  I would not do more than two doubles per week at this point in time.  You may increase to 3 or 4 doubles the last two weeks in August.
At this point Girls should be between 10-20 miles this week.
At this point Boys should be between 15-30 miles this week.


Week of            Sunday 07-01-07
This week you should start logging the miles and/or time.  As a reference, 9-12 minutes will roughly be a mile.  Just use your watch and keep track of the time you are running.  This is basically your reference point to start your training,  If you have been running for more than two weeks already,  you must pace yourself.  You do not want to add more than 4-6 miles in any week of training.  See the samples on the workout page.  Girls should start anywhere from 6-15 miles for the first week.  Boys will be from about 10-20 miles.
DO NOT OVERDO THE RUNNING FOR YOUR FIRST 3-4 WEEKS OF TRAINING!




Week of            Sunday 06-24-07
Have fun this week, but get your body moving.
Bike, run, swim, play other sports.  Do not overdo the running for the first three weeks of the summer.  Your body must be able to sustain an entire year of workouts.  Your goal in the summer is to develop a good base.  Weight training and performing core exercises will greatly improve your strength and conditioning.

If you notice, I keep the workouts from previous years.  This is so I, and also you as a team, will realize that each year more will be expected of you and the team.  We must always strive to do our best.  This does take a lot of time and effort.  We are in this together!
2007 was the largest turnout.  We put in the most days, hours and miles.  This will pay off!

2007 Summer Workouts!
Mon July 9 7:45pm-8:30pm
Wed July 11 7:00pm-7:45pm Jumpers
                  7:45pm-8:30pm Runners
Mon July 16 7:45pm-8:30pm
Wed July 18 7:00pm-7:45pm Jumpers
                  7:45pm-8:30pm Runners
Wednesday July 18th
7:00pm-7:40pm Hurdles-focus on 400mIH
7:45pm-8:30 All Runners
Thursday July 19th 5:30pm-6:30pm at the Mount Sinai Wedge (Park)
Monday July 30 7:30pm-8:30pm HS Track
Wednesday August 1 7:30pm-8:30pm HS Track
Thursday August 2 5:30pm-6:30pm at the Mount Sinai Wedge (Park)
Monday August 6 7:10pm-8:15pm HS Track
Wednesday August 8 7:10pm-8:15pm HS Track
Friday August 10 5:00pm-6:00pm HS Track Rainout
Monday August 13 7:00pm-8:10pm HS Track
Wednesday August 15 7:00pm-8:10pm HS Track
Thursday August 16 6:50pm-8:00pm HS Track
Monday August 20 6:45pm-7:55pm HS Track
Wednesday August 22 6:45pm-7:55pm HS Track

Below was last years, 2006 Summer Workouts! 

First Team Practice is Wed July 18 8:00-8:40 PM!
See details below for further Information!

!!!!ALWAYS BRING YOUR WATER BOTTLE!!!!

Practice 2 Mon July 24 7:55-8:40pm
Practice 3 Wed July 26 7:55-8:40pm
Practice 4 Mon July 31 7:50-8:35pm
Practice 5 Wed August 2 7:45-8:30pm
Practice 6 Mon August 7 7:45-8:30pm
Practice 7 Wed August 9 7:45-8:30pm
Practice 8 Thur August 10 7:45-8:30pm
Practice 9 Fri August 11 7:30-8:15pm
Practice 10 Mon August 14 7:40-8:25pm
Practice 11 Wed August 16 7:40-8:25pm
Practice 12 Thur August 17 7:40-8:25pm
Practice 13 Mon August 21 7:30-8:20pm
Practice 14 Thur August 24 7:30-8:20pm

This page will be dedicated to Summer Training.
It will be very specific for cross country.
Please refer to the links below for an overview of what a typical summer training program will look like.

!!!!ALWAYS BRING YOUR WATER BOTTLE!!!!

Start Your Training Log TODAY!!!!!
DO NOT OVERDO THE RUNNING FOR YOUR FIRST 3-4 WEEKS OF TRAINING!

!!!!ALWAYS BRING YOUR WATER BOTTLE!!!!

Week of

                    Sunday 06-25-06
Have fun this week, but get your body moving.
Bike, run, play other sports.  Do not overdo the running for the first three weeks of the summer.  Your body must be able to sustain an entire year of workouts.  Your goal in the summer is to develop a good base.  Weight training and performing core exercises will greatly improve your strength and conditioning.

                    Sunday 07-02-06
This week you should start logging the miles and/or time.  As a reference, 9-12 minutes will roughly be a mile.  Just use your watch and keep track of the time you are running.  This is basically your reference point to start your training,  If you have been running for more than two weeks already,  you must pace yourself.  You do not want to add more than 4-6 miles in any week of training.  See the samples on the workout page.  Girls should start anywhere from 6-15 miles for the first week.  Boys will be from about 10-20 miles.
DO NOT OVERDO THE RUNNING FOR YOUR FIRST 3-4 WEEKS OF TRAINING!

                    Sunday 07-09-06
Your goal is to be able to run for 60 consecutive minutes by the first day of HS practice.
Which is on Monday 08-28-06  High School Cross Country Practice starts at 8:00am!
In Mileage, this will be between 5-8 miles.  So you have to continue to increase your mileage each week in steady increments.  You may double up, which means running in the morning and in the evening.  I would not do more than two doubles per week at this point in time.  You may increase to 3 or 4 doubles the last two weeks in August.
At this point Girls should be between 10-20 miles this week.
At this point Boys should be between 15-30 miles this week.

                    Sunday 07-16-06
At this point Girls should be between 15-25 miles this week.
At this point Boys should be between 20-40 miles this week.

                    Sunday 07-23-06
At this point Girls should be between 20-30 miles this week.
At this point Boys should be between 25-45 miles this week.

                    Sunday 07-30-06
At this point Girls should be between 25-35 miles this week.
At this point Boys should be between 30-50 miles this week.

                    Sunday 08-06-06
At this point Girls should be between 30-40 miles this week.
At this point Boys should be between 35-55 miles this week.

                    Sunday 08-13-06
At this point Girls should be between 35-45 miles this week.
At this point Boys should be between 40-60 miles this week.

                    Sunday 08-20-06
At this point Girls should be between 35-55 miles this week.
At this point Boys should be between 40-70 miles this week.

                    Sunday 08-27-06
Monday 08-28-06  High School Cross Country Practice starts at 8:00am!


Workout Programs Outline and Notes

Online Workout - Running Training 1 - 22:16
Movement Prep-An active, non static warmup to prepare the body to run.

Glute Bridge #1
-Strengthens hamstrings, lower back & glutes
-Makes you a more efficient & powerful runner
-1-3 sets, 6-10 reps

Glute Bridge #2
-Strengthens hamstrings, lower back & glutes
-Makes your hips & upper legs more stable while running
-1-3 sets, 6-10 reps

Glute Bridge #3
-Strengthens hamstrings, lower back & glutes
-Helps improve acceleration & stride length
-1-3 sets, 6-10 reps

Hip Crossover
-Builds mobility & strength in torso
-Helps upper & lower body transfer maximum energy to each stride
-1-3 sets, 6-10 reps

Calf Stretch
-Stretches & strengthens calves
-Prepares your calves for the pounding of long runs
-1-2 sets, 6-10 reps

Lunge & Twist
-Stretches hips, trunk, groin, quads, hips & glutes
-Creates solid base to help you run more comfortably
-4-8 reps on both sides

Knee Hug
-Stretches hamstring, glute & hip flexor
-Improves your stride length & power
-4-8 reps on both sides

Forward Lunge Forearm to Instep
-Stretches hips, hamstrings, hip flexors, back, torso, groin & quads
-Ultimate stretch to prepare for longer runs
-4-8 reps on both sides

Walking Quad Hip Flexor
-Stretches hip flexor & quad
-Lengthens stride & protects legs from the pounding of hilly runs
-4-8 reps on both sides

Leg Cradle
-Stabalizes outside of hip & hip flexor
-Gives you a stronger base from which to run
-4-8 reps on both sides

Drop Lunge
-Stretches & stabalizes outside of hip
-Allows hips & glutes to absorb shock of each stride
-4-8 reps on both sides

Lateral Squat
-Stabalizes hips & groin, and improves pillar strength
-Protects hip joing from stress injuries due to running many miles
-1-2 sets, 4-8 reps

Hand Walks
-Stabalizes shoulder & core, stretches hamstring, calves & lower back
-Improves stride efficiency, creating more speed & endurance
-5-10 reps

Inverted Hamstring
-Improves hamstring flexibility & balance
-Helps you stay balanced & fluid while running
-4-8 reps on both sides

Straight Leg March
-Strengthens glutes, calves & hamstrings
-Improves speed & helps reduce leg injuries
-1-2 sets, 4-8 reps

Online Workout - Running Training 2 - 19:44

Quadruped Rocking
-Stretches lower back, hips & core
-Protects middle of body from running injuries
-1-2 sets, 5-10 reps

Closed Chain Dorsiflexion
-Strengthens & stretches hip, knee, shin & ankle
-Helps protect against shin splints & food injuries
-1-2 sets, 5-10 reps

Hip Abduction
-Strengthens & stretches your glutes
-Keeps hips strong & in line, making each stride more efficient
-1-2 sets, 5-10 reps

Sidelying Hip Adduction
-Strengthens & stretches your groin
-Helps make your stride more fluid
-1-2 sets, 5-10 reps

Dead Bug
-Strengthens & stretches your trunk
-Gives you the stability to handle the constant pounding of running
-1-2 sets, 5-10 reps

Diagonal Arm Lift
-Strengthens your core, back & shoulders
-Helps your back absorb the constant pounding of running
-1-2 sets, 5-10 reps

Front Pillar Bridge
-Strengthens & stabalizes trunk & shoulders
-Stabalizes you core, making every stride more efficient
-1-2 sets, 15-45 secs

Lateral Pillar Bridge
-Strengthens & stabalizes trunk & shoulders
-Helps prevent your hips from collapsing while you run
-1-2 sets, 15-45 secs

Single Leg Balance Squat
-Strengthens glutes, quads & calves
-Helps put more power into each stride
-1-2 sets, 5-10 reps

Standing Y, T, W, L
-Stabalizes your lower back & shoulders
-Protects upper body from injury, allowing your legs to do the work
-1-2 sets, 5-10 reps

Physioball Reverse Crunch
-Strengthens your core & stretches your lower back
-Helps body transfer energy more efficiently to your legs
-1-2 sets, 5-10 reps















Online Workout - Running Training 3 - 20:33
Useful links
Last updated  2022/06/29 07:11:52 EDTHits  2634