Mount Sinai Girls & Boys Cross Country, Girls Winter Track and Girls Spring Track
Head Coach Bill Dwyer (H)928-2014 (Cell)223-5838 wdwyer@mtsinai.k12.ny.us
BE SURE YOU HAVE SENT TEXT TO COACH DWYER TO BE SAVED ON HIS PHONE!
CHECK HERE BEFORE LEAVING YOUR HOUSE!
Remember to refresh your browser when looking at updates!
Website updated 092025 12:00 pm
092225 CCD25 Monday 2:00pm-4:15pm Training Track/Turf
Remember to wear your uniform to practice for the yearbook photo!
No school on Tuesday and Wednesday! Practice in the morning
8:00am-930am
Saturday Girls Varsity Red at 10:30am
The Team Year Book Photo will be taken on Monday 092225 during practice at about 3pm!
Please remember to wear your RED UNIFORM for the Photo!
Congratulations on an another outstanding invitational on Saturday!
Keep up the great work and continue to train like champions!
The Team Year Book Photo will be taken on Monday 092225 during practice at about 3pm!
Please remember to wear your RED UNIFORM for the Photo!
090825 CCD13 Monday 2:00pm-3:45pm Training Track/Turf
090925 CCD14 Tuesday 3:30pm-7:45pm Meet SMSP
Be ready to go outside the High School Gym at 3:30pm! As soon as the bus pulls up, we get on and leave for Sunken Meadow State Park! The Race actual Start time is not determined until both teams sign in at meet and pick an available time to run. We usually get start times between about 5:10pm and 5:50pm.
Tue 9/9/2025 Mt Sinai @ Elwood/J Glenn Sunken Meadow State Park 5:00 PM Bus 3:30pm
091025 CCD15 Wednesday 2:00pm-3:45pm Training Track/Turf
Please remember to pack rain gear!
091125 CCD16 Thursday 2:00pm-4:00pm Training Track/Turf
091225 CCD17 Friday 2:00pm-3:45pm Training Track/Turf
091325 CCD18 Saturday 6:50am-11:55am Meet Jim Smith Invitational at Sunken Meadow State Park
37th Annual Jim Smith Memorial Cross-Country Meet
Saturday – September 13, 2025
Hosted by Port Jefferson High School
Sunken Meadow State Park, Kings Park, New York.
A team will consist of three to five runners. The first three runners will
determine team score. The fourth runner will break ties.
Race Schedule
Senior Girls 9:00 AM 5000m
Senior Boys 9:30 AM 5000m
Junior Girls 10:00 AM 5000m
Junior Boys 10:30 AM 5000m
Sophomore Girls 11:00 AM 5000m
Sophomore Boys 11:30 PM 5000m
Freshman Girls 12:00 PM 1.5 miles
Freshman Boys 12:25 PM 1.5 miles
Awards:
Individuals: T-shirts to the first 25 finishers in each race.
Fastest time of the day trophy for both genders in the 5000m races.
Medals to top three finishers in each race.
Teams:
Trophies to the Top 2 teams in each race.
Medals to members of the 1st and 2nd place teams in all races.
091525 CCD19 Monday 2:00pm-4:00pm Training Track/Turf
091625 CCD20 Tuesday 3:30pm-7:45pm Meet SMSP
Be ready to go outside the High School Gym at 3:30pm! As soon as the bus pulls up, we get on and leave for Sunken Meadow State Park! The Race actual Start time is not determined until both teams sign in at meet and pick an available time to run. We usually get start times between about 5:10pm and 5:50pm.
Tue 9/16/2025 Shoreham WR @ Mt Sinai Sunken Meadow State Park 5:00 PM Bus 3:30pm
091725 CCD21 Wednesday 2:00pm-4:00pm Training Track/Turf
091825 CCD22 Thursday 2:00pm-4:00pm Training Track/Turf
091925 CCD23 Friday 2:00pm-3:40pm Training Track/Turf
092025 CCD24 Saturday 6:50am-2:45pm Meet Bob Pratt Invitational at Sunken Meadow State Park
Bob Pratt Invitational Hosted by Smithtown High School
Saturday, September 20, 2025
Sunken Meadow State Park Kings Park, New York
Race Schedule:
9:00 – Boys’ Varsity Blue (Championship 5K course)
9:30 – Girls’ Varsity Blue (Championship 5K course)
10:00 – Boys’ Varsity Red (Championship 5K course)
10:30 – Girls’ Varsity Red (Championship 5K course)
11:00 – Boys’ JV (Championship 5K course)
11:30 – Girls’ JV (Championship 5K course)
12:00 – Boys’ Novice (shorter, flatter course TBD.)
12:30 – Girls’ Novice (shorter, flatter course TBD.)
1:00 - Boys’ Frosh 1.5 miles
1:20 - Girls’ Frosh 1.5 miles
*Varsity races will be balanced. We will use the most recent milesplit rankings to create even races.
**Novice races are for athletes who may not yet be ready for the SM Championship 5K course. Anyone may run in the Novice race.
***Meet management and officials will establish a cut-off time for athletes reentering the moat at 2.5 miles. This is to ensure that there are no collisions in the moat.
Individual Awards: T-shirt to top 20 finishers in all races
Special Trophies: Fastest overall 5K time of the day and fastest overall fifth runner of the day
Team Awards: Trophies to top 3 teams in Varsity races, top team in JV, frosh, and novice races.
Plaques to best 5-person average for large schools (Class A-815 and up) and small schools (combined classes BCD-814 and under).
Google Class Room will be used for attendance as well as communication!
Be sure that your Rank One is totally completed for each season!'
Each Day, you will Copy and Paste and complete the following:
Time Arrived:
If tardy, please state a specific reason why.
If absent, clearly and completely state why.
Time Departed:
Summarize what you did and how you felt while doing it.
If you saw the athletic trainer, clearly state why! TEXT me immediately if there was an emergency or an accident!
You will COPY and PASTE this QUESTION EVERYDAY into your response!
Please SEE ME PERSONALLY AND text me ASAP for any injuries or anything that I should be made aware of!
Please pack your nutrition, water and proper clothing for outdoor and indoor training! Wristwatch, Training Shoes, spikes, extra socks, Sunscreen, Bug Spray and a hat may be useful!
It is your responsibility to prepare and check the weather!
Have food, water, running gear and layers packed everyday!
Be sure that you completed your Google Classroom attendance questions!
082525 CCD01 Monday 7:30am-10:00am
Training Track/Turf to start and will move about the campus for training!
Google Class Room will be used for attendance as well as communication!
Be sure that your Rank One is totally completed for each season!'
Each Day, you will Copy and Paste and complete the following:
Time Arrived:
If tardy, please state a specific reason why.
If absent, clearly and completely state why.
Time Departed:
Summarize what you did and how you felt while doing it.
If you saw the athletic trainer, clearly state why! TEXT me immediately if there was an emergency or an accident!
Please remember to complete Rank One ASAP!
Please be sure that your physical is listed on Rank One Also!
You don't need to go back in time to be awesome; you just have to start right now. Regretting that you didn't start earlier is a great distraction from moving on your dream today, and the reality is that today is earlier than tomorrow.
- Jon Acuff | @jonacuff
Please Complete Rank One ASAP!
2025-2026 Sports Physicals:
The Athletic office is providing sports physicals on the following dates:
Wednesday, June 25 Girls 3:30 p.m. / Boys 4:45 p.m.
Thursday, July 10 Girls 9:00 a.m. / Boys 9:45 a.m.
***Thursday, August 14 Girls 9:00 a.m. / Boys 9:45 a.m.***
Friendly Reminder to check my website everyday for any updates before coming to training/practice!
https://mentaltoughnessforum.com/ben-newman-1132
“YOUR success is not just about changing YOUR habits, it’s about changing the way YOU think.” -Ben Newman
Excerpt from Jim Kwik
Let me share the SMART approach that's helping executives upgrade their mental operating system:
S - Specific Goals Clarity is power. Your brain can't hit a target it can't see and you create what your brain focuses on. Before diving into that industry report, ask: What exactly do I want from this? Write it down. What gets measured gets managed.
M - Manage Your Time
If you don't schedule it, it won't happen. Your calendar is your most powerful tool. Try this: 25 minutes focused learning, 5-minute brain break. You'll accomplish more without the overwhelm.
A - Arrange Your Environment Your external world reflects your internal world. That cluttered desk? It's cluttering your mind. Clear desk = clear mind. Even one clean corner makes a difference.
R - Reinforce with Tools Stop fighting your brain's natural process. Use spaced repetition. Mind maps. Voice notes. The best app is the one you'll actually use. But remember - the ultimate technology is your brain.
T - Track Your Progress Tonight, take 5 minutes. Journal what you learned. What were your ahas? Do this daily. Seeing your growth is the ultimate motivator.
Try this tomorrow with whatever you're learning...
... that new software, market analysis, or strategic plan.
You'll feel a mental clarity you were never taught to access before.
Remember: Inch by inch, it's a cinch. Yard by yard is just too hard.
The executives thriving right now aren't working harder.
They're learning SMART-er.
Training for the week of August 3rd!
Monday 080425 8:15am-9:30am. Training Track/Turf!
Friday 080825 8:15am-9:30am. Training Track/Turf!
We are what we repeatedly do. EXCELLENCE, THEN, IS NOT AN ACT, BUT A HABIT. -ARISTOTLE
Please print out The Daily Athlete Journal posted on Google Classroom!
A gem cannot be polished without friction, nor a man perfected without trials.
- Senaca
2025 Varsity Girls Cross Country Schedule as of 072325
First Official Day of practice is Monday August 25th 7:00am on the Track/Turf!
Tue 9/9/2025 Mt Sinai @ Elwood/J Glenn Sunken Meadow State Park 5:00 PM Bus 3:30pm
Tue 9/16/2025 Shoreham WR @ Mt Sinai Sunken Meadow State Park 5:00 PM Bus 3:30pm
Tue 9/30/2025 Mt Sinai @ Kings Park Sunken Meadow State Park 5:00 PM Bus 3:30pm
Tue 10/7/2025 Hampton Bays @ Mt Sinai Sunken Meadow State Park 5:00 PM Bus 3:30pm
Tue 10/14/2025 Mt Sinai @ Miller Place Sunken Meadow State Park 5:00 PM Bus 3:30pm
2025 Tentative Invitationals and Championships as of 072325
Sat 9/6/25 Peconic Invitational @ Red Creek Park 9:00am start 7:00am Bus
Sat 9/13/25 Jim Smith Invitational @ Sunken Meadow 9:00am start 7:00am Bus
Sat 9/20/25 Bob Pratt Invitational @ Sunken Meadow 9:00am start 7:00am Bus
Sat 9/27/25 Suffolk Coaches Invitational @ Sunken Meadow 9:00am start 7:00am Bus
Fri 10/03/25 Tom K/Paul K Invitational at Fireman’s Field. In Ridge 4:00pm start 3:30pm bus
?Sat 10/11/25 Suffolk Officials Invitational @ Sunken Meadow 10:00am start 8:00am Bus
and/or Sat 10/11/25 Manhattan Invitational @ Van Cortlandt Park in the Bronx TBD
Mon 10/27/25 Division Championships @ Sunken Meadow 1:00pm start 11:00am Bus
Thu 11/6/25 State Qualifier Meet @ Sunken Meadow 1:00pm start 11:00am Bus
Sat 11/15/25 NY State Meet @ Queensbury High School
Sat 11/22/25 NY State Federation Meet Bowdoin Park Wappingers Falls
Sat 11/22/25 NXN Nike NY National Qualifier Bowdoin Park Wappingers Falls
3 Ways to have a Power Mindset this week:
See yourself as a hero overcoming adversity rather than a victim of circumstance.
Don’t defend your status, title or success. Always attack a new opportunity.
Trust that there is a greater plan for your life. Turn pain into purpose.
- Jon Gordon / @jongordon11
Be Humble & Hungry!
Humble to:
Learn from Others
Improve Every Day
Hungry to:
Live with Passion
Work Harder than Everyone Else
Remember, the best are always striving to get better and make others better too.
- Jon Gordon | @jongordon11
Champions don’t focus on the faults of others. They focus on what they can do better. They see their mistakes and defeats as opportunities for growth. As a result, they become stronger, wiser and better. Think like a champion today! - Jon Gordon | @jongordon11
Dwyer Summer Training Google Classroom Code ngjgfzz
Here are the first 4 weeks of the 2025 Summer Training/Running Program for you! It is very flexible and it includes biking options. REMEMBER TO RUN ON SOFT SURFACES AS MUCH AS POSSIBLE! SAVE THE ROADS UNTIL AUGUST! When August comes, you should limit road running to twice a week at most! If you choose to bike for a workout, complete two to three times the distance/time of running for the biking! All training should include proper warm up, dynamic stretching routines, strides and drills! (PEP-Pre-Event-Preparation)
If you come to running training, that counts as days of running! All additional training and workouts posted on Google Classroom will greatly benefit your overall health and fitness!
John Wooden didn't win his first national title until his 16th season at UCLA.
Starbucks didn’t reach store #5 until 13 years into its history.
Sam Walton (Walmart) didn’t open his 2nd store until 7 yrs after starting his company.
Be persistent. Success takes time.
- Jon Gordon | @jongordon11
Week 1 070625 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 running for the 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 071325 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 072025 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 072725 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)
"Three qualities that have nothing to do with talent or intelligence, but can make a dramatic impact on your results:
Cheerful. You are pleasant to work with and generally raise the level of energy in the room.
Accountable. You feel personally responsible for what you want to accomplish. It is not someone else's job. It's your job.
Adaptable. You can find alternate paths to success. You don't need things to be a certain way to be happy."
James Clear
Being positive doesn’t mean you walk around with rose colored glasses. It means you overcome the thorns.
- Jon Gordon | @jongordon11
Friendly Reminder that we will practice in the rain!
When Lightning/Thunder all outdoor activities must be stopped!
Hello Team!
The Booster Club Camps will begin on Tuesday, July 1st!
If your are planning to help out, please text me so I know I can count on you to help out!
For new athletes to the team, please text me and include your full name grade and email address so I can save in my address book at 631-223-5838. Please be sure to bookmark my
Coach Dwyer's Website can easily be reached from google search "dwyerruns"
or https://www.quia.com/pages/dwyerruns.html
If you are helping out, you should be on the track/turf no later than 4:45pm!
Remember that the camp is about the campers and you must be mature enough that it is NOT about you! If you are NOT doing your best to help out, you will be asked NOT to attend the camp sessions. You are always welcome to train, but may not be asked to help out.
Rough Schedule that I will follow! What you actually do will be up to you!
Below is the General Plan that the team will follow as training is incorporated into the camp activities! Like anything in LIFE, Whatever you put in, you will get out!
Additional Training and Weight Training will begin in a couple of weeks!
First week will ease into training!
Please be sure to drink and bring plenty of water and sunscreen as needed! There is always a chance of inclement weather so always be prepared!
Approximate Schedule for Training! I will work around the Track Camps and will be flexible.
4:25pm-4:35pm Meet on Track/Turf. You will need to sign in and out on the clipboard for every session! Fence Drills and stretching. Ankles/Arms Series. Dynamic Stretching. High Knees, Butt Kick series. Regular Hurdle Drills. PEP Pre Event Preparation. Ladder Drills, Small Hurdles, Cone Drills.
4:35pm-4:50pm Easy 10min-15min run. Perimeter, Track or Turf.
4:50pm-4:55pm Prepare and Set Up For Campers.
5:00pm-6:00pm Track - Throwers Camp 5th - 11th graders.
5:00pm-6:00pm Track - Running and Racing K- 5th graders.
6:00pm-7:00pm Track - Running and Racing 4th- 9th graders.
7:00pm-7:30pm Intervals for Early Season Pacing.
Updated 063025 No Running Camp on Tuesday July 8th due to LAX Tournament on all fields! Booster Club Camps
Co-Ed Track-Running and Racing – Grades K – 5, July 1, 3 ,(8 NO Camp), 10, 15 and 17 -5:00
PM - 6:00 PM - Cost - $130.00
Co-Ed Track-Running and Racing - MS - Grades 4 - 9, July 1, 3, (8 NO Camp), 10, 15 and 17-
6:00 PM - 7:00 PM -
Cost - $130.00
Co-Ed Track-Throwers Camp-Grades 5 -11, July 1, 3, (8 NO Camp), 10, 15 and 17- 5:00 PM- 6:00
PM Cost-$130.00
Coach Dwyer High School Track
Please bring water and wear running sneakers
Anything worthwhile takes time to build. We all want success now, but that's not how success works. After all, if we had immediate success, we wouldn’t build the character we need to to sustain true success. The struggle, adversity, triumphs, and victories are all part of the building process, and we must embrace all of it.
- From page 94 of "The Carpenter" book by Jon Gordon
2 Truths to Remember This Week:
Failure is not meant to define you, it’s meant to refine you. Sometimes you have to lose a goal to find your destiny.
Ignore the critics. Show up and do the work. You are here for a reason. You have a purpose and you are meant to share it.
- Jon Gordon / @jongordon11
Good Morning Athletes,
Please make sure that you are on the Google Classroom and save my Webpage For Summer Training and Preparation for Cross Country! Remind your additional friends that they are more than welcome to come to training!
Coach Dwyer Summer Training Page
Google Classroom Code ngjgfzz
Coach Dwyer
Webpage https://www.quia.com/pages/dwyerruns.html
2025 Varsity Girls Cross Country
Google Classroom Code 3icecztv
Varsity Girls Cross Country
Officially begins on Monday August 25, 2025
D01P01 Monday 082525 Training Track/Turf 7:30am-10:00am
D02P02 Tuesday 082625 Training Sunken Meadow State Park 6:45am Bus Departure
Friday 082925 Training Sunken Meadow State Park 6:45am Bus Departure
Booster Club Camps
Co-Ed Track-Running and Racing – Grades K – 5, July 1, 3 ,8, 10, 15 and 17 -5:00
PM - 6:00 PM - Cost - $130.00
Co-Ed Track-Running and Racing - MS - Grades 4 - 9, July 1, 3, 8, 10, 15 and 17-
6:00 PM - 7:00 PM -
Cost - $130.00
Co-Ed Track-Throwers Camp-Grades 5 -11, July 1, 3, 8, 10, 15 and 17- 5:00 PM- 6:00
PM Cost-$130.00
Coach Dwyer High School Track
Please bring water and wear running sneakers
2025 Varsity Girls Cross Country Schedule as of 072325
First Official Day of practice is Monday August 25th 7:00am on the Track/Turf!
Tue 9/9/2025 Mt Sinai @ Elwood/J Glenn Sunken Meadow State Park 5:00 PM Bus 3:30pm
Tue 9/16/2025 Shoreham WR @ Mt Sinai Sunken Meadow State Park 5:00 PM Bus 3:30pm
Tue 9/30/2025 Mt Sinai @ Kings Park Sunken Meadow State Park 5:00 PM Bus 3:30pm
Tue 10/7/2025 Hampton Bays @ Mt Sinai Sunken Meadow State Park 5:00 PM Bus 3:30pm
Tue 10/14/2025 Mt Sinai @ Miller Place Sunken Meadow State Park 5:00 PM Bus 3:30pm
2025 Tentative Invitationals and Championships as of 072325
Sat 9/6/25 Peconic Invitational @ Red Creek Park 9:00am start 7:00am Bus
Sat 9/13/25 Jim Smith Invitational @ Sunken Meadow 9:00am start 7:00am Bus
Sat 9/20/25 Bob Pratt Invitational @ Sunken Meadow 9:00am start 7:00am Bus
Sat 9/27/25 Suffolk Coaches Invitational @ Sunken Meadow 9:00am start 7:00am Bus
Fri 10/11/25 Suffolk Officials Invitational @ Sunken Meadow 10:00am start 8:00am Bus
Mon 10/27/25 Division Championships @ Sunken Meadow 1:00pm start 11:00am Bus
Thu 11/6/25 State Qualifier Meet @ Sunken Meadow 1:00pm start 11:00am Bus
Sat 11/15/25 NY State Meet @ Queensbury High School
Sat 11/22/25 NY State Federation Meet Bowdoin Park Wappingers Falls
Sat 11/22/25 NXN Nike NY National Qualifier Bowdoin Park Wappingers Falls
Speak truth to the lies today. Fear is a tool used by the enemy to hold you back from the greatness that is inside you. It’s okay to feel fear, we all do. You just can’t let it stop you. Move forward anyways.
- Jon Gordon / @jongordon11
While you can’t control the actions and opinions of others, you can control your ATTITUDE, your EFFORT, your BEHAVIOR and your ACTIONS. Focus on what you can control today.
Jon Gordon | @jongordon11
It’s easy to get caught up in complaining about what everyone else is or isn’t doing. Remember, you can’t control their actions but you can control your own. Focus on your attitude, effort and actions. Be the best you that you can be and elevate the positivity around you.
- Jon Gordon / @jongordon11
Your goals will not take you to where you want to go but your commitments will. Your commitments are greater than your goals. Jon Gordon
Congratulations!
Winter Track League 5 Undefeated Champions
Spring Track League 7 Undefeated Champions
2025 Spring Track Suffolk County Champions!
"Treat failure like a scientist.
Each attempt is an experiment. Each mistake is a clue.
You're not failing. You're refining."
James Clear
"The secret to winning is learning how to lose. That is, learning to bounce back from failure and disappointment—undeterred—and continuing to steadily march toward your potential. Your response to failure determines your capacity for success." James Clear
Expect to Win Today. Champions expect success. Their positive beliefs often lead to positive actions and outcomes. They win in their mind first.
- Jon Gordon | @jongordon11
Friendly reminder that seniors need to return their uniform when they are done competing for this season!
Attention Spring Track Athletes: The team has won the scholar-athlete team award. Any team members in grades 9-12 with a 90 or above averages has earned a state pin. I have them in my office/classroom 202. Please stop by to get yours.
Attention Winter Track Athletes: The Town of Brookhaven has given me certificates to hand out to team members as we were the league champions along with many individual accolades.
I have them in my office and I can hand out before school in room 202. I do not want to bring then to the track and have them ruined in the weather. You can have a friend pick them up for you also!
Each morning you wake up you choose your attitude and the kind of day it's going to be. Think and read something positive. It will fuel you. - Jon Gordon / @jongordon11
Don’t let complacency and arrogance replace your commitments. Today’s press clippings wrap tomorrow’s fish. Keep getting better!
- Jon Gordon // @jongordon11
3 Truths to Remember Today:
1) Happiness is an inside job. Don't expect other people or things to make you happy.
2) Don't chase success. Decide to make a difference and success will find you.
3) Abundance flows into your life when gratitude flows out of your heart.
- Jon Gordon // @jongordon11
If you want to change your situation you must first change your thoughts. Because if you keep on thinking what you have been thinking you’ll keep on getting what you have been getting.
When you compare you despair. Don’t focus on some one else’s life. Focus on your life, your path and your purpose. Focus on being the best you can be.
- Jon Gordon / @jongordon11
When you compare you despair. Don’t focus on some one else’s life. Focus on your life, your path and your purpose. Focus on being the best you can be.
- Jon Gordon / @jongordon11
SECTION XI TRACK & FIELD CHAMPIONSHIPS
STATE QUALIFYING MEET
Meet may run up to 10 minutes ahead of schedule.
Thursday, June 5, 2025 Friday, June 6, 2025
3:00 CLERKING BEGINS 3:00 CLERKING BEGINS
3:10 Boys Pentathlon 110m Hurdles 3:15 Boys 3000m Steeplechase 2 sections (F)
Boys 110m Hurdles (S) Girls 2000m Steeplechase 2 sections (F)
3:35 Girls’ Pentathlon 100M Hurdles 3:55 Boys 110m High Hurdles (F)
Girls 100m Hurdles (S) Girls 100m High Hurdles (F)
3:55 Boys 100m Dash (S) 4:05 Boys 100m Dash (F)
Girls 100m Dash (S) Girls 100m Dash (F)
4:15 Boys’ 400m Dash (S) 4:10 Boys 1600m Run 2 sections (F)
Girls 400m Dash (S) Girls 1500m Run 2 sections (F)
4:30 Boys 800m Final 4:35 Boys 400m Dash (F)
Girls 800m Final Girls 400m Dash (F)
4:50 Boys 200m Dash (S) 4:40 Boys/Girls Pentathlon 1500/800 Run (F)
Girls 200m Dash (S) 5:00 Boys 400m Hurdles (F)
5:05 Boys 3200m Run Unseeded (F) Girls 400m Hurdles (F)
Girls 3000m Run Unseeded (F) 5:10 Boys 200m Dash (F)
5:30 Boys 400m Hurdles (S) Girls 200m Dash (F)
Girls 400m Hurdles (S) 5:15 Girls 1500m Walk 1 Section (F)
5:50 Boys 3200m Run Seeded (F)
Girls 3000m Run Seeded (F) 5:30 Boys 3200m Relay 2 Sections (F)
6:15 Boys’ 4 x 100m Relay (S) Girls 3200m Relay 2 Sections (F)
Girls 4 x 100m Relay (S) 6:15 Boys 400m Relay (F)
6:30 Boys 4 x 400m Relay (S) Girls 400m Relay (F)
Girls’ 4 x 400m Relay (S) 6:25 Boys 1600m Relay (F)
Girls 1600m Relay (F)
THURSDAY’S FIELD EVENTS FRIDAY’S FIELD EVENTS
3:15 Girls’ Discus 3:00 Boys’ Pentathlon Long Jump followed by
3:45 Girls’ Pentathlon High Jump - Shot Put Boys’ Triple Jump
3:45 Boys’ Pentathlon Shot Put - High Jump 3:00 Girls’ Pentathlon Long Jump followed by
5:15 Boys’ Shot Put Girls’ Triple Jump
3:30 Boys’ Long Jump 3::00 Boys’ High Jump
3:30 Girls’ Long Jump 4:30 Girls’ High Jump
3:30 Boys’ Pole Vault 3:00 Girls’ Pole Vault
5:45 Girls’ Pentathlon Shot Put 3:00 Girls Shot Put
3:30 Boys’ Discus
Section XI County Team Championships
Order of Events
Athletes are to report to the clerk 15 minutes prior to the times listed below.
Girls events followed by boys.
2:30 100m Hurdles (Trials – 3 Winners and next 3 fastest times)
2:40 110m Hurdles (Trials – 3 Winners and next 3 fastest times)
2:55 3000m Run (One race of 12- California start)
3:10 3200m Run (One race of 12- California start)
3:25 100m Dash (Trials – 3 Winners and next 3 fastest times)
3:45 110m Hurdles Final
3:50 Pentathlon 110m Hurdles
4:00 100m Hurdle Final
4:05 Pentathlon 100m Hurdles
4:15 100m Dash Final
4:25 400m Dash (Final on time)
4:40 800m Run (Final on time) (Two races of 9 for each gender)
4:55 Pentathlon 800 m Run
5:05 400m Hurdles (Final on time)
5:25 1500m Run (Two Races of 9)
5:40 Pentathlon 1500 m Run
5:45 1600m Run (Final on Time) (Two races of 9)
6:00 200m Dash (Final on time)
6:15 2000m Steeplechase (One race of 12- California start)
6:25 3000m Steeplechase (One race of 12- California start)
6:40 1500m Race Walk (One race of 12- California start)
6:50 4x400m Relay (Final on time)
7:10 4x100m Relay (Final on time)
7:20 4x800m Relay (One race - California start)
Field Events (Seven athletes to final where applicable)
2:30 Girls Triple Jump, Girls Shot Put, Girls High Jump, Boys Discus, Boys Pole Vault
3:45 Boys Triple Jump
4:45 Boys Shot Put, Girls Discus, Boys High Jump, Girls Pole Vault
5:00 Girls Long Jump
6:15 Boys Long Jump
• If only one set of throw officials are present, the order of the throws will be as follows: Boys discus, Girls Discus, Boys Shot, Girls Shot.
GIRLS Spring Track Order of Events for Dual Meets
The High Jump, Pole Vault, and Shot Put (followed by the Discus) will start at the same time at the beginning of the meet.
Triple Jump
100 Meter High Hurdles
1500 Meter Run
400 Meter Run
100 Meter Dash
1500 Meter Walk
800 Meter Run
200 Meter Dash
400 Intermediate Hurdles
3000 Meter Run
Long Jump
400 Meter Relay
1600 Meter Relay
3200 Meter Relay
2025 Varsity Girls Spring Track Schedule as of 041125
Thu 4/3/2025 Hampton Bays @ Mt Sinai 4:30 PM
Wed 4/9/2025 Shoreham WR @ Mt Sinai 4:30 PM
Wed 4/23/2025 Mt Sinai @ Miller Place 4:30 PM
Tue 4/29/2025 Bayport-Blue Pt @ Mt Sinai 4:30 PM
Wed 5/7/2025 Mt Sinai @ Elwood/J Glenn 5:00 PM
Sat 4/5/25 Longwood Invitational @ Longwood HS 2pm-6pm Bus Departs 12:15PM
Sat 4/12/25 Suffolk Coaches Invitational @ Mount Sinai HS 9:30start
Unfortunately Cancelled due to inclement weather forecast!
Wed 04/16/25 SteepleFest Plus @ PJHS
You may get your own ride or get on the Boys Bus! Bus 8:45am
Be at school and on the bus at 8:40am!
Thur 04/17/25 Joe Brandi Relays @ Connetquot HS Bus 3:25pm
Be at school and on the bus at 3:20am!
Sat 04/19/25 Joe Brandi Relays @ Connetquot HS Bus 8:00am
Be at the school and on the bus at 7:55am!
Sat 04/26/25 Westhampton Beach Invitational at WHB HS
May 24th (Saturday) Pentathlon County Championships (Day 1)
May 29th (Thursday) Suffolk County 4B Championships @ Mount Sinai High School
June 5th (Thursday) Section XI State Qual Meet @ Comsewogue HS
June 6th (Friday) Section XI State Qual Meet @ Comsewogue HS
Section XI State Qualifier Meet June 5th and June 6th (Thurs/Fri) Rain Date is Sat June 7th.
NYSPHSAA & Federation Championships June 13th & 14th (Fri/Sat) Middletown HS
2025 Spring Track Order Information
http://mtsinaigsprtrk25.schwabs2ndwind.com/shop
2025 Varsity Spring Track Begins on Monday March 17th!
We meet immediately after school on Track/Turf!
2025 Varsity Girls Spring Track
Google Classroom Class Code
xick4ch
061125 D75 Tuesday 2:00pm-3:25pm Training! Track/Turf!
Please make use of Danielle's Office.
061025 D74 Tuesday 2:00pm-3:45pm Training! Track/Turf!
Please wear gear to help acclimate you to the upcoming heat!
Please have your spikes at practice!
060925 D73 Monday 2:00pm-3:45pm Training! Track/Turf!
Please wear gear to help acclimate you to the upcoming heat!
Please have your spikes at practice!
060825 D72 Sunday 7:45am-9:15am Training! Track/Turf!
060725 D71 Saturday 7:45am-9:15am Training! Track/Turf!
060625 D70 Friday 2:00pm-7:00pm State Qualifying Meet at Comsewogue HS!
Parents must purchase tickets at Gofan.com
https://gofan.co/app/school/NYSPHSAAXI
Please text when you are on your way to the meet and when you arrive at the meet.
Our Team Home base are under the small bleachers on the opposite the press box.
060525 D69 Thursday 1:18pm-7:00pm State Qualifying Meet at Comsewogue HS!
You may be dismissed at 1:18pm.
Parents must purchase tickets at Gofan.com
https://gofan.co/app/school/NYSPHSAAXI
Please text when you are on your way to the meet and when you arrive at the meet.
Our Team Home base are under the small bleachers on the opposite the press box.
060425 D68 Wednesday 2:00pm-3:45pm Training! Track/Turf!
Please wear gear to help acclimate you to the upcoming heat!
Please have your spikes at practice!
060325 D67 Tuesday 2:00pm-3:45pm Training! Track/Turf!
Please wear gear to help acclimate you to the upcoming heat!
Please have your spikes at practice!
060225 D66 Monday 2:00pm-3:45pm Training! Track/Turf!
Please wear gear to help acclimate you to the upcoming heat!
Please have your spikes at practice!
Please Be Sure to check the seeds at practice and confirm your intentions!
060125 D65 Sunday 7:45am-9:15am Training! Track/Turf!
It will be chilly outside! Have your layers and your spikes!
053125 D64 Saturday 7:45am-9:15am Training! Track/Turf!
Have your layers and rain gear!
053025 D63 Friday 2:00pm-3:45pm Training! Track/Turf!
Please wear gear to help acclimate you to the upcoming heat!
052925 D62 Thursday 12:30pm-7:55pm County Meet at Mount Sinai
Dismissed from class at 12:30pm to help set up for meet!
052825 D61 Wednesday 2:00pm-3:45pm Training! Track/Turf!
Please wear gear to help acclimate you to the upcoming heat!
Please have your spikes at practice!
052725 D60 Tuesday 2:00pm-3:45pm Training! Track/Turf!
Please wear gear to help acclimate you to the upcoming heat!
Please have your spikes at practice!
Reminder that the Boys and Girls Track Team Dinner will take place on Tuesday May 27th in the High School Cafeteria at 5pm!
052625 D59 Monday 7:45am-9:15am Training! Track/Turf!
It will be chilly outside! Have your layers and your spikes!
Reminder that the Boys and Girls Track Team Dinner will take place on Tuesday May 27th in the High School Cafeteria at 5pm!
052425 D58 Saturday 7:45am-9:15am Training! Track/Turf!
It will be chilly outside! Have your layers and your spikes!
052325 D57 Friday 7:45am-9:15am Training! Track/Turf!
It will be chilly outside! Have your layers and your spikes!
052225 D56 Thursday 7:45am-9:15am Training! Track/Turf!
We will be indoors for training! I will have the weight room open at 7:30am. You can warm up in the gym, hallway or weight room. We will drill in the gym at 8:00am!
PV will take place today! Coach Sling will throw.
052125 D55 Wednesday 2:00pm-3:40pm Training Track/Turf!
Be prepared to practice in the rain!
Please wear gear to help acclimate you to the upcoming heat!
052025 D54 Tuesday 2:00pm-3:55pm Training Track/Turf!
Please wear gear to help acclimate you to the upcoming heat!
Please have your spikes at practice!
051925 D53 Monday 2:00pm-3:30pm Training Track/Turf!
For all athletes still training. Warm Up Run Small Hurdles and Cones.
I will touch base with what you need to do for the day!
Freshman/Sophomore Meet at Longwood High School
Please coordinate your rides. Text when you are on the way and when you arrive.
Coach Sling will be there by 3:00pm and Coach Dwyer will get there after setting up practice at MSHS!
Boys and Girls Track Team Dinner will take place on Tuesday May 27th in the High School Cafeteria at 5pm!
ORDER OF EVENTS
(Seeded Sections Will Run First)
Race Start Times are approximate.
Coaches be aware that running events will not be held up for field event athletes.
3:30 PM Soph High Jump, Soph Shot Put, Frosh Discus, Frosh Pole Vault
Pit #1 – Soph Long Jump, Pit #2 – Frosh Long Jump
3:30 PM Soph 100m Hurdles Final on Time (Top 24 are seeded/others are non-scorers)
Frosh 100m Hurdles Final on Time (Top 24 are seeded/others are non-scorers)
3:45 PM OPEN 2000m Steeplechase Final on Time (Non-scoring)
4:00 PM Soph 100m Dash Final on Time (Top 24are seeded/others are non-scorers)
Frosh 100m Dash Final on Time (Top 24 are seeded/others are non-scorers)
4:30 PM Soph 1500m Run Final on Time
Frosh 1500m Run Final on Time
5:00 PM Soph 400m Hurdles Final on Time
Frosh 400m Hurdles Final on Time
5:20 PM Soph 800m Run Final on Time
Frosh 800m Run Final on Time
5:50 PM Soph 400m Dash Final on Time
Frosh 400m Dash Final on Time
6:10 PM Soph 200m Dash Final on Time (Top 24 are seeded/others are non-scorers)
Frosh 200m Dash Final on Time (Top 24 are seeded/others are non-scorers)
6:40 PM F/S 3000m Run Final – Scored in Sophomore Division
6:55 PM F/S 1500m Walk Final – Scored in Sophomore Division
7:10 PM F/S 4x800m Relay Final – Scored in Sophomore Division
7:15 PM F/S 4x400m Relay Final on Time – Scored in Sophomore Division
7:30 PM F/S 4x100m Relay Final on Time – Scored in Sophomore Division
No Finals in Field Events- Three jumps or throws.
After the completion of the: Long Jumps à Triple jumps, Soph SP à Frosh SP,
Frosh Discus à Soph Discus, Frosh Pole Vault à Sophomore Pole Vault
High Jump Progression: 4’0”, 4’3”, 4’6”, 4’8”, 4’10”, 1” thereafter.
Pole Vault Progression: 6’6”, 7’0”, 7’6”, 8’0”, 8’6”, 9’0”, 9’6”, 3” thereafter.
051725 D52 Saturday 7:45am-9:15am Training Track/Turf!
Please wear gear to help acclimate you to the upcoming heat!
Please have your spikes at practice!
051625 D51 Friday 2:00pm-3:45pm Training Track/Turf!
Please wear gear to help acclimate you to the upcoming heat!
Please have your spikes at practice!
051525 D50 Thursday 2:00pm-3:55pm Training Track/Turf!
Please be prepared for all weather conditions and have your spikes at practice!
051425 D49 Wednesday 2:00pm-3:45pm Training Track/Turf!
Please be prepared to train in the rain!
051325 D48 Tuesday 2:00pm-3:55pm Training Track/Turf!
I need to leave on time as I am going to a wake.
Please wear gear to help acclimate you to the upcoming heat!
Please have your spikes at practice!
051225 D47 Monday 2:00pm-4:15pm Training Track/Turf!
Please wear gear to help acclimate you to the upcoming heat!
Please have your spikes at practice!
051025 D46 Saturday 8:00am-10:00am Training Track/Turf!
Get here and start warming up immediately!
Pole Vaulting will be done today with Coach Kollmer! Have your spikes for full jumps!
Boys come to practice at 8:30am and we will do plyometric exercises together outside.
050925 D45 Friday 2:00pm-3:50pm Training Track/Turf!
Please wear gear to help acclimate you to the upcoming heat!
Be prepared to run in the rain and/or do plyometric training in the gym!
Please look at the Freshman/Sophomore information and let me know what you would like to compete in. There will be NO Bus as I will train the upper classman and then drive over to Longwood High School for the meet!
050825 D44 Thursday 2:00pm-4:00pm Training Track/Turf!
Please wear gear to help acclimate you to the upcoming heat!
050725 D43 Wednesday 3:30pm-8:30pm Meet at JG!
Wed 5/7/2025 Mt Sinai @ John Glenn/Elwood 5:00 PM
Be outside ready for Bus by 3:30pm. We will get on the bus as soon as it arrives!
050625 D42 Tuesday 2:00pm-3:40pm Training Track/Turf!
Meet Preparation! Please plan on training in the rain at practice!
050525 D41 Monday 2:00pm-3:50pm Training Track/Turf!
Please plan on training in the rain at practice!
I will run multiple groups, so please warm up and when you are ready, I will start you ASAP!
050325 D40 Saturday St. Anthony's Meet
For those that are attending the meet.
All others should train on their own on Saturday and Sunday!
Keep working hard to maintain your fitness levels.
050225 D39 Friday 2:00pm-3:40pm Training Track/Turf! St. Anthony's Meet
Coach Dwyer will be at St. Anthony’s Meet with some team members. Coach Garvey and Coach Sling will be available for your training needs!
050125 D38 Thursday 2:00pm-4:00pm Training Track/Turf!
Standard Warmup! Extra Stretching and Work out the soreness!
Bring your spikes for meet preparation!
043025 D37 Wednesday 2:00pm-4:00pm Training Track/Turf!
Recovery Day! Standard Warmup! Extra Stretching and Work out the soreness!
updated - 042925 D35 Tuesday Meet 2:55pm-7:00pm
Tue 4/29/2025 Bayport-Blue Pt @ Mt Sinai 4:30 PM
Today is the Day we honor ours seniors as we have an exceptional meet against Bayport-Bluepoint! Please get to track and start the set-up process at 2:45pm. Seniors can come out at 3:25pm! Bayport should arrive between 3:30pm-3:45pm
042925 D36 Tuesday Meet 2:55pm-7:00pm
Tue 4/29/2025 Bayport-Blue Pt @ Mt Sinai 4:30 PM
Today is the Day we honor ours seniors as we have an exceptional meet against Bayport-Bluepoint! Please get and start the set-up process at 2:55pm. Seniors can come out at 3:45pm!
042825 D35 Monday 2:00pm-4:00pm Training Track/Turf!
Have your spikes at practice! Meet preparation which includes marks, steps, starts, handoffs etc. Stay with your outstanding warmup routine!
Fence Drills/Light Stretching
Ankle/Arms and Dynamic Stretching
2x200m Strides
A Running Warmup from about 12 minutes minimum until about 20 minutes.
Small Hurdles and Cones
Team Run minimum of 2x300m, 2x120m
Running Workout-
Distance will run 4 x 200m
Middle Distance will run 4 x 150m
Sprinter will run 4 x 100m
Handoffs-will set up relays at practice
Steps hurdle drills and Hurdles
Have Your Spikes at Practice.
End every practice with
Small Hurdles and Cones
2x200m Strides
Cool Down Run
042625 D34 Meet 11:30am-6:30pm
Westhampton Beach Girls Track Invitational
Be at school 11:35am and on bus by 11:40am
April 26, 2025
1:30 pm start
I would like to invite you to the Westhampton Beach invitational.
This meet gives your athletes an opportunity to compete in two divisions, open and novice. Freshman events also (limited).
Please respect the standards.
Each athlete can compete in three events, that includes relays.
Awards to the top 6 in each division. T- Shirts will be on sale. FAT
timing. Relays are open only. Heats for
divisions will be done
1. 400 meter Hurdles 1:15
2. 1500 meters 5:35
3. Freshman 1500
4. 400 meters 1:08
5. 100 meters 13.9
6. Freshman 100 meter
7. 1500m walk 8:30
8. 100m Hurdles 19 sec
9. Freshman 100m Hurdles
10. 800 meters 2:40
11. Freshman 800
12. 200m 29 sec
13. 3000m 12:45
14. 4x100
15. 4x400
16. 4x800
Field events
1. High Jump (2 sectors) 4-6
2. Open Shot/ Novice Disc 30 feet/75 feet
3. Novice shot/ open Disc
4. Pole Vault (open only)
5. Open Long/then novice 14 feet
6. Open Triple/then novice 30 ft
042524 D33 Friday 2:00pm-3:45pm Training Track/Turf!
Think about, what makes a team great?
List At least 3 items that you believe makes a team great!
A consistent, positive, focused and disciplined training schedule will help you get better everyday! The KEY to long term success is to do the little things everyday that are needed for you to continue to grow as a student/athlete!
As Yoda says, Do or Do Not, there is NO Try!
Field Events will be included as needed for the day!
A Great Training session Includes:
Fence Drills/Light Stretching
Ankle/Arms and Dynamic Stretching
2x200m Strides
A Running Warmup from about 12 minutes minimum until about 20 minutes.
Small Hurdles and Cones
Team Run minimum of 2x300m, 2x120m
Running Workout-
Distance will run 4 x 400m
Middle Distance will run 4 x 300m
Sprinter will run 4 x 150m
Handoffs-will set up relays at practice
Steps hurdle drills and Hurdles
Have Your Spikes at Practice.
End every practice with
Small Hurdles and Cones
2x200m Strides
Cool Down Run
042425 D32 Thursday 2:00pm-4:00pm Training Track/Turf!
A consistent, positive, focused and disciplined training schedule will help you get better everyday! The KEY to long term success is to do the little things everyday that are needed for you to continue to grow as a student/athlete!
As Yoda says, Do or Do Not, there is NO Try!
Field Events will be included as needed for the day!
A Great Training session Includes:
Fence Drills/Light Stretching
Ankle/Arms and Dynamic Stretching
2x200m Strides
A Running Warmup from about 12 minutes minimum until about 20 minutes.
Small Hurdles and Cones
Team Run minimum of 2x300m, 2x120m
Running Workout-
Distance will run 400m-600m-800m-600m-400m
Middle Distance will run 300m-400m-500m-400m-300m
Sprinter will run 150m-200m-250m-200m-150m
Steps hurdle drill and Hurdles
Have Your Spikes at Practice.
End every practice with
Small Hurdles and Cones
2x200m Strides
Cool Down Run
042325 D31 Wednesday 3:30pm-6:30pm Meet at MPHS!
Wed 4/23/2025 Mt Sinai @ Miller Place 4:30 PM
Be outside ready for Bus by 3:30pm. We will get on the bus as soon as it arrives!
042225 D30 Tuesday 2:00pm-4:00pm Training Track/Turf!
Remember to get everything needed to bring with us for MEET on Wednesday at MPHS!
A consistent, positive, focused and disciplined training schedule will help you get better everyday! The KEY to long term success are to do the little things everyday that is needed for you to continue to grow as a student/athlete! As Yoda says, Do or Do Not, there is NO Try!
Field Events will be included as needed for the day!
A Great Training session Includes:
Fence Drills/Light Stretching
Ankle/Arms and Dynamic Stretching
2x200m Strides
A Running Warmup from about 12 minutes minimum until about 20 minutes.
Small Hurdles and Cones
Team Run minimum of 2x300m, 2x120m
Running Workout-
Meet Preparation. Hand Offs. Have Your Spikes at Practice.
End every practice with
Small Hurdles and Cones
2x200m Strides
Cool Down Run
042125 DXX Monday NO MEET! NO PRACTICE TODAY! Enjoy your family!
041925 D29 Saturday 7:50am-4:00pm Meet at Connetquot HS
Sat 04/19/25 Joe Brandi Relays @ Connetquot HS Bus 7:55am
Be at the school and on the bus at 7:50am!
041825 DXX Friday NO MEET! NO PRACTICE TODAY! Enjoy your family!
041725 D28 Thursday 3:20pm-9:00pm Meet at Conntquot HS
Thur 04/17/25 Joe Brandi Relays @ Connetquot HS Bus 3:25pm
Be at school and on the bus at 3:20am!
041625 D27 Wednesday 8:40am-2:00pm Meet at PJHS
Wed 04/16/25 SteepleFest Plus @ PJHS
You may get your own ride or get on the Boys Bus! Bus 8:45am
Be at school and on the bus at 8:40am!
041525 D26 Tuesday 8:00am-10:00am Training Track/Turf!
Please have your spikes at practice!
Good Warm Up - Small Hurdles and Cones
2x300m etc
Please be prompt and ready to go!
Coach Garvey will be available for Field Events for girls immediately.
041425 D25 Monday 8:00am-10:00am Training Track/Turf!
Please have your spikes at practice!
Good Warm Up - Small Hurdles and Cones
2x300m etc
Please be prompt and ready to go!
Coach Garvey will be available for Field Events for girls immediately.
041225 D24 Saturday 8:15am-10:00am Training Track/Turf!
We will be inside the gym today for plyometric exercises!
Get here and start warming up immediately! Weight Room will be open as you arrive.
Boys come to practice at 8:30am and we will do plyometric exercises together.
041125 D23 Friday 2:00pm-3:45pm Training Track/Turf!
Good Warm Up - Small Hurdles and Cones
Stationary Hurdle Drills, Field Event Technique
Running Workout
041025 D22 Thursday 2:00pm-3:45pm Training Track/Turf!
Good Warm Up - Small Hurdles and Cones
Stationary Hurdle Drills, Field Event Technique
Running Workout
040925 D21 Wednesday 3:10pm-7:10pm MEET! Home against SWR
3:10pm-Be on Track and actively help with meet set-up and preparation!
We will set up 4 lanes for HH (Lanes 3,4,5,6) and 2 lanes for IH (Lanes 2 and 4)
Good Warm Up - Small Hurdles and Cones
Meet Preparation. Hand Offs. Have Your Spikes at MEET.
It will be sunny and cold outside. Have your layers and be sure to eat throughout the day and drink plenty of water!
040825 D20 Tuesday 2:00pm-3:45pm Training Track/Turf!
Very Windy and Chilly outside!
Good Warm Up - Small Hurdles and Cones
Meet Preparation. Hand Offs. Have Your Spikes at Practice.
040725 D19 Monday 2:00pm-3:45pm Training Track/Turf!
Be prepared for chilly and rainy weather!
We have the gym today!
We will throw, high jump and drill hurdles and LJ TJ.
All will warm up inside and Weight Room will be open at 2pm.
If, when rain stops a bit, runners may go out and get some distance in!
Touch base with me and I will tell you what you need to get done today!
Good day for light legs and core in the weight room!
040525 D18 Saturday 12:10pm-6:30pm MEET at Longwood HS!
Be at High School and on Bus at 12:10pm! Pack everything tonight.
040425 D17 Friday 2:00pm-3:45pm Training Track/Turf!
Good Warm Up - Small Hurdles and Cones
040325 D16 Thursday 3:00pm-7:00pm MEET!
3:00pm-Be on Track and actively help with meet set-up and preparation!
Good Warm Up - Small Hurdles and Cones
Meet Preparation. Hand Offs. Have Your Spikes at MEET.
HB wants to follow the standard order of events meaning TJ at the beginning of meet with other field events and LJ is right before relays. They do not have any pole vaulters.
040225 D15 Wednesday 2:00pm-3:45pm Training Track/Turf!
Good Warm Up - Small Hurdles and Cones
Meet Preparation. Hand Offs. Have Your Spikes at Practice.
040125 D14 Tuesday 2:00pm-4:00pm Training Track/Turf!
Good Warm Up - Small Hurdles and Cones
Have Your Spikes at Practice.
033125 D13 Monday 2:00pm-3:45pm Training Track/Turf!
Good Warm Up - Small Hurdles and Cones
Conference Day! Teachers Have School and Students Do Not!
032925 D12 Saturday 8:00am-10:00am Training Track/Turf!
Good Warm Up - Small Hurdles and Cones
2x300m etc
Coach Garvey will be available for Field Events.
Coach Sling will be available for Throws.
Boys come to practice at 8:30am and we will do plyometric exercises together.
032825 D11 Friday 2:00pm-4:15pm Training Track/Turf!
Please have spikes at practice!
Speed Training/Workout!
032725 D10 Thursday 2:00pm-4:15pm Training Track/Turf!
Please have spikes at practice!
032625 D09 Wednesday 2:00pm-4:15pm Training Track/Turf!
032525 D08 Tuesday 2:00pm-4:15pm Training Track/Turf!
Year Book Pictures at 2:45pm in The Yard Side fenced turf field
Be dressed and ready to go from track at 2:40pm.
Warm up and drill and then walk over!
032425 D07 Monday 2:00pm-3:45pm Training Track/Turf!
Please be prepared for all possible weather conditions and have appropriate gear for outdoor as well as indoor workouts! Reminder that ALL Rank One Forms should be completed at this time. I sent out updates on Friday! All Google Classroom Attendance Questions should be completed ASAP! Please state reason for ABSENCES AND LATENESSES!
We will practice INDOORS TODAY due to the inclement weather!
We have the gym today from 2:00pm-3:30pm!
Warm Up Quickly! Weight Room will be open immediately to warm up!
Plan for today is to High Jump Immediately when Coach Garvey arrives.
Regular Hurdles will be out for Hurdle Drills.
Long Jump and Triple Jump Technique and Drills Today!
Team Running and Drills will begin in Hallways about 2:50pm!
Reminder-Tuesday March 25th at 2:45pm will be our Team Yearbook Picture!
032225 D06 Saturday 8:20am-10:00am Training Track/Turf!
Please start your warmup ASAP as we will have a speed workout with the boys using the timing chips! Please have your spikes and wear layers to stay warm!
032125 D05 Friday 2:00pm-4:00pm Training Track/Turf!
We will be inside the gym today for plyometric training.
Quickly warm up and drill and then we will join the boys for training today!
032025 D04 Thursday 2:00pm-4:15pm Training Track/Turf!
2:00pm Warm Up Run, Small Hurdles and Cones, Regular Hurdle Drills. 100m with 10 12 inch hurdles.
2:15pm-2:45pm All Field Event Techniques/Drills on your own.
2:45pm-3:45pm Running Workout
Drills and Cool Down
031925 D03 Wednesday 2:00pm-4:15pm Training Track/Turf!
Looks to be another Beautiful Day outside!
2:00pm Warm Up Run, Small Hurdles and Cones, Regular Hurdle Drills. 100m with 10 12 inch hurdles.
2:15pm-2:45pm LJ TJ with Coach Garvey
2:45pm-3:45pm Running Workout and will include hurdles in the run.
Drills and Cool Down
031825 D02 Tuesday 2:00pm-4:15pm Training Track/Turf!
2:00pm Warm Up Run, Small Hurdles and Cones, Regular Hurdle Drills
2:15pm-2:45pm HJ with Coach Garvey
Coach Giorlando will have the laser set up for speed testing.
2:45pm-3:45pm Running Work and will include hurdles in the run.
Long Jump Triple Jump Technique if time allows.
Coach Sling will have the throwers.
Weight Room
031725 D01 Monday 2:00pm-4:15pm Training Track/Turf!
Good afternoon Team! The rain has stopped and we can get ready for a great training day!
We also have the gym from 2:00pm-3:30pm for various events. Please pay close attention to the plan below as well as my verbal instructions at practice.
2:00pm Throwers with meet with Coach Sling in the gym to throw.
All others will be outside warming up, small hurdles, cones and regular hurdle drills.
2:30pm High Jumpers will report to Gym and meet with Coach Garvey.
Be sure to dry your feet when you enter the gym.
2:45pm Running Workout Begins on the track.
Today is a Leg Day in the Weight Room.
Details will be explained at practice!
Google Class Room will be used for attendance as well as communication!
Be sure that your Rank One is totally completed for each season!'
Each Day, you will Copy and Paste and complete the following:
Time Arrived:
If tardy, please state a specific reason why.
If absent, clearly and completely state why.
Time Departed:
Summarize what you did and how you felt while doing it.
If you saw the athletic trainer, clearly state why! TEXT me immediately if there was an emergency or an accident!
You will COPY and PASTE this QUESTION EVERYDAY into your response!
Please SEE ME PERSONALLY AND text me ASAP for any injuries or anything that I should be made aware of!
Please pack your nutrition, water and proper clothing for outdoor and indoor training!
It is your responsibility to prepare and check the weather!
Have food, water running gear and layers packed everyday!
Be sure that you completed your Google Classroom attendance questions!
Good Morning Team,
Congratulations for a tremendous Winter Track Season!
You need to reload and recharge for the Spring Track Season! Be sure that you are on the spring track Google Classroom and be sure your spring track rank one is completed!
Each day, each season you need to strive to become a better person and teammate! Don't look for excuses or some one to blame for what doesn't go your way! Look for ways for you to work on yourself to become stronger physically and mentally! Each day, it is up to you to work on what needs to get done for you to get better! Regroup and be prepared to work harder and get better day by day! This week Cali is preparing for Nationals on Thursday. I will be on the track Monday, Tuesday and Wednesday from 2:00pm until about 3:30pm preparing Cali for that meet. There will be NO Weight room as Coach Sling will be taking this week off. You are more than welcome to work on drills and get some distance in or workout with Cali.
Enjoy your Sunday,
Coach Dwyer
2025 Varsity Spring Track Begins on Monday March 17th!
We meet immediately after school on Track/Turf!
2025 Varsity Girls Spring Track
Google Classroom Class Code
xick4ch
Champions don’t focus on the faults of others. They focus on what they can do better. They see their mistakes and defeats as opportunities for growth. As a result, they become stronger, wiser and better. Think like a champion today!
- Jon Gordon | @jongordon11
How you do anything is how you do everything!
The difference between ordinary and extraordinary is the little "extra"!
Communication is the KEY to any SUCCESSFUL endeavor!
Have your watch, water, food, sunscreen and bug spray as needed!
Remember to refresh your browser for updates
Good Morning:
Scott would like to have a spring signing for our senior athletes who are committing to college and were undecided at the time of the fall signing. We will be holding a “Signing Day” on Wednesday , April 2nd in the High School library @ 8:00am.
Please pass on to any of your senior athletes who have committed to a school for next year and were not included in the fall signing. If you or one of your coaches in the program can make it as well it would be greatly appreciated. Please let me know who from your team will be attending.
Tina
Tina Louise Dick
Secretary to the Director of Athletics, PE, Health, Nursing, Security & Grounds
Mt. Sinai School District
TEAM TOGETHER EVERYONE ACHIEVES MORE!
One of the things that holds many of us back, as individuals and teams, is comparing ourselves to others. It's a trap. It causes us to focus on someone else's gifts, talents and purpose versus our own. Focus on being the best YOU that only YOU can be.
- Jon Gordon / @jongordon11
Motivation comes and goes but discipline is the key to success ⚡️
031725 D01 Monday 2:00pm-4:15pm Training Track/Turf!
CONGRATULATIONS! 2025 WINTER TRACK LEAGUE 5 CHAMPIONS!
2025 Varsity Girls Spring Track Schedule as of 020825
Thu 4/3/2025 Hampton Bays @ Mt Sinai 4:30 PM
Wed 4/9/2025 Shoreham WR @ Mt Sinai 4:30 PM
Wed 4/23/2025 Mt Sinai @ Miller Place 4:30 PM
Tue 4/29/2025 Bayport-Blue Pt @ Mt Sinai 4:30 PM
Wed 5/7/2025 Mt Sinai @ Elwood/J Glenn 5:00 PM
Sat 4/5/25 Longwood Invitational @ Longwood HS 2pm-6pm Bus Departs 12:15PM
Sat 4/12/25 Suffolk Coaches Invitational @ Mount Sinai HS 9:30start
Wed 04/16/25 SteepleFest Plus @ PJHS
Thur 04/17/25 Joe Brandi Relays @ Connetquot HS
Sat 04/19/25 Joe Brandi Relays @ Connetquot HS
Sat 04/26/25 Westhampton Beach Invitational at WHB HS
May 24th (Saturday) Pentathlon County Championships (Day 1)
May 29th (Thursday) Suffolk County 4B Championships @ Mount Sinai High School
June 5th (Thursday) Section XI State Qual Meet @ Comsewogue HS
June 6th (Friday) Section XI State Qual Meet @ Comsewogue HS
Section XI State Qualifier Meet June 5th and June 6th (Thurs/Fri) Rain Date is Sat June 7th.
NYSPHSAA & Federation Championships June 13th & 14th (Fri/Sat) Middletown HS
Last Year's Schedule for Planning Purposes
2024 Spring Track Full Schedule as of 032324
4/3-Girls Track-4:00pm Spring Track Yearbook Team and Action Pictures!
Wed 4/3/2024 Shoreham WR @ Mt Sinai Mount Sinai High School 4:30 PM
Sat 4/6/24 Longwood Invitational at Longwood HS 2pm-6pm Bus Departs 12:20PM
Tue 4/9/2024 Mt Sinai @ Hampton Bays Hampton Bays High School 5:30 PM Bus 3:40pm
Sat 4/13/24 Suffolk Coaches Invitational @ Bayshore HS 9:30start 7:25am Bus
Mon 4/15/2024 Mt Sinai @ Bayport-Blue Pt Bayport Blue Point High School 5:30 PM Bus 3:40pm
Fri 04/19/24 Joe Brandi Relays at Connetquot HS 6:00pm Start 4:15pm Bus
Sat 04/20/24 Joe Brandi Relays at Connetquot HS 9:30am Start 7:25am Bus
Wed 04/24/24 SteepleFest Plus @ PJHS 10am Start 8:15am Bus NO Bus for girls
Boys have an 8:45am bus that you may ride on!
Sat 04/27/23 Westhampton Beach Invitational at WHB HS 1:30pm Start 11:25am Bus
Wed 5/1/2024 Elwood/J Glenn @ Mt Sinai Mount Sinai High School 5:15 PM
Wed 5/8/2024 Mt Sinai @ Miller Place Miller Place High School 4:30 PM Bus 3:40pm
2024 Spring Track Championships
May 18th (Saturday) Pentathlon County Championships (Day 1) Ward Melville HS
May 19th (Sunday) Pentathlon Rain Date at Ward Melville High School
May 21st (Tuesday) Suffolk County 4B Championships @ Mount Sinai High School
Rain Date is Friday May May 24th for our Championship!
May 30th (Thursday) Section XI State Qual Meet @ Comsewogue HS
May 31st (Friday) Section XI State Qual Meet @ Comsewogue HS
Section XI State Qualifier Meet May 30th and June 1st (Thurs/Fri) Rain Date is Sat June 2nd.
NYSPHSAA & Federation Championships June 7th & 8th (Fri/Sat)
Championships
Pentathlon will be held on Saturday May 18th at 10am! Site Ward Melville HS
County C Championships May 21st (Tuesday) planned to be at Mount Sinai HS
Keep week of May 20th-24th Available for any changes in date!
Section XI State Qualifier Meet May 30th and June 1st (Thurs/Fri) Rain Date is Sat June 2nd.
NYSPHSAA & Federation Championships June 7th & 8th (Fri/Sat)
List of Possible Invitationals for this season to be considered
March 23rd Saturday Ross Golden Memorial Developmental Meet at Bayshore
April 6th (Saturday) Longwood Invitational (Boys & Girls)
April 13th (Saturday) Suffolk Coaches Spring Invite (Girls) Bay Shore
April 19th (Friday) Joe Brandi Meet (Girls) Connetquot
April 20th (Saturday) Joe Brandi Meet
April 24th (Wednesday) Port Jefferson Steeplefest (Boys & Girls)
April 27th (Saturday) Westhampton Invitational (Boys & Girls)
May 3rd (Friday) Saint Anthony’s Invitational (Boys & Girls)
May 4th (Saturday) Saint Anthony’s Invitational
May 4th (Saturday) North Babylon Invitational (Girls)
May 10th (Friday) Don Bohlinger Invitational (Girls) West Babylon
May 11th (Saturday) East End Classic (Boys & Girls) East Hampton
May 13th (Monday) Suffolk Frosh/Soph Meet (Girls)
2024 Spring Track Championships
May 18th (Saturday) Pentathlon County Championships (Day 1)
May 20th (Monday) Suffolk County 3A Championships
May 21st (Tuesday) Suffolk County 4B Championships
May 22nd (Wednesday) Suffolk County 1A Championships
May 23rd (Thursday) Suffolk County 2A Championships
May 30th (Thursday) Section XI State Qual Meet
May 31st (Friday) Section XI State Qual Meet
May 20th (Monday) Suffolk County 3A Championships
May 21st (Tuesday) Suffolk County 4B Championships @ Mount Sinai High School
May 22nd (Wednesday) Suffolk County 1A Championships
May 23rd (Thursday) Suffolk County 2A Championships
Longwood Girls Track Classic
Saturday April 5, 2025
Longwood High School
TIME: 2PM to 6PM BUS Departs at 12:15PM
AWARDS: MEDALS TO THE TOP 4 IN EACH RACE
ATHLETES CAN COMPETE IN:
2 TRACK AND A RELAY
2 TRACK, ONE FIELD AND A RELAY
2 FIELD AND A RELAY
TRACK AND FIELD EVENTS WILL NOT WAIT FOR DOUBLING ATHLETES
LABELS AND VERBAL SEEDING
ALL EVENTS ARE FINAL
ORDER OF EVENTS
DMR
100 HURDLES
1500 METER RUN
100 METER RUN
400 METER RUN
800 METER RUN
400 INTERMEDIATE HURDLES
200 METER RUN
3000 METER RUN
4X800 METER RELAY
4X100 METER RELAY
4X400 METER RELAY
SPRINT MEDLEY RELAY (400-200-200-800)
FIELD EVENTS
SHOT PUT 30’ AND UP
DISCUSS 70’ AND UNDER
LJ 15’ AND UP
LJ 15’ AND UNDER
TJ 30’ AND UP
TJ 30’ AND UNDER
HJ START 4’, 2” TO 5 THEN 1”
DISCUSS 70 AND OVER
SHOT PUT 30’ AND OVER
PV 7’ AND UP
Hammer Throw after Discus.
Struggle leads to strength.
Adversity leads to growth.
Obstacles lead to improvements.
Setbacks lead to comebacks.
Tests lead to testimonies.
The challenges you face are part of the growth plan for your life.
- Jon Gordon / @jongordon11
It's not your goals that will lead to your success, but your commitment to the process.
- Jon Gordon / @jongordon11
1/4/2025 Yearbook Photo!
Please pack your nutrition, water and proper clothing for outdoor and indoor training!
It is your responsibility to prepare and check the weather!
https://weather.com/weather/hourbyhour/l/9e1bcf9ba3ce6814216465059815847cdaa880927db83d39f11f761e3fa87c1b
24-25 Varsity Girls Winter Track
Google Classroom Code shz7meb
Winter Track Begins Monday November 18th!
We meet directly after school on the Track/Turf!
Please come prepared with water and layers to keep warm!
Have food, water running gear and layers packed everyday!
Be sure that you completed your Google Classroom attendance questions!
Be sure that your Rank One is totally complete!
2 Truths to Remember This Week:
Failure is not meant to define you, it’s meant to refine you. Sometimes you have to lose a goal to find your destiny.
Ignore the critics. Show up and do the work. You are here for a reason. You have a purpose and you are meant to share it.
- Jon Gordon / @jongordon11
December 3, 2024
Don’t let negativity win today. Remember it starts with you. If you are complaining you’re not leading. If you are leading you’re not complaining. One person can’t make a team but one person can break a team. Stay positive! No energy vampires allowed. - Jon Gordon / @jongordon11
Section XI - Jim Howard Meet
Sunday, December 22nd, 2024
Large Schools – (9:00am- 1:00pm)
Small Schools – (1:00pm- 5:00pm)
· Each team can enter 8 athletes per individual event, except for LJ & TJ.
· Each team is limited to 3 athletes in the triple and long jumps.
· An athlete can only compete in 2 events.
· Each team can designate 4 athletes that can enter a third event.
ORDER OF EVENTS
55m HH
1500m Run
600m Run
55m Dash
1000m Run
300m Dash
3000m Run
1500 Walk
Coaches- Please time and count laps for 3000m
Field Events
High Jump
Shot Put
Long Jump (3 athletes per school)
Rakers: Large School Half Hollow Hills East
Small School Port Jefferson
After the completion of the Long Jump
Triple Jump (3 athletes per school)
Rakers: Large School Smithtown East
Small School Sayville
Order of Events: Crossovers A & C
Long Jump, Shot Put and High Jump (Triple Jump follows Long Jump)
55 Meter Hurdles
3000 Meter Run (2 turn box)
55 Meter Dash
600 Meter Run (2 turn stagger)
1000 Meter Run (2 turn box)
300 Meter Dash
1500 Meter Run (1 turn box)
1500 Meter Walk (1 turn box)
4 x 400m Relay (2 turn stagger)
4 x 200m Relay (3 turn stagger)
4 x 800m Relay (2 turn box)
Order of Events: Crossover B & D
Triple Jump, Shot Put, High Jump (Long jump follows Triple Jump)
55 Meter Hurdles
1500 Meter Run (1 turn box)
300 Meter Dash
1000 Meter Run (2 turn box)
600 Meter Run (2 turn stagger)
55 Meter Dash
3000 Meter Run (2 turn box)
1500 Meter Walk (1 turn box)
4 x 400m Relay (2 turn stagger)
4 x 200m Relay (3 turn stagger)
4 x 800m Relay (2 turn box)
2024-25 WINTER TRACK SCHEDULES Schedule in Progress updated 121624
(ALL meets at Suffolk Community College West Campus, Brentwood)
GIRLS
Sat 11/30/2024 Crossover A 9:00 AM - 11:45 AM BUS 7:30am
Sun 12/8/2024 Crossover B 5:15 PM - 8:00 PM BUS 3:30pm
Sat 12/14/2024 Crossover C 5:15 PM – 8:00 PM BUS 3:30pm moved bus earlier to 3:15pm.
Be here and on bus 3:15pm!
Sun 12/22/2024 Jim Howard Meet – Small Schools 1:00 PM – 5:00 PM
1:00pmStart 11:15amBus Be here by 11am moved bus earlier!
Monday 12/30/24 12:30 - 4:30 PM Weight Throw/Pole Vault Unseeded 1500, 1500m Walk, 3000m @ St. Anthony's HS Bus departs at 10:15am. Be ready by 10:00am!
Sat 1/4/2025 Crossover D 11:45 AM - 2:30 PM Start 11:45am BUS 10:00am
1/4/2025 Yearbook Photo!
Sat 1/11/2025 Art Mitchell Meet 9:00 AM – 3:00 PM Start 9:00am BUS 7:30am
Sun 1/19/2025 League 5 Championship 2:00 PM - 4:30 PM Start 2:00pm BUS noon moved up to 11:50am!
Sat 1/25/2025 Zeitler Relays - (Leagues 3,4,5) 9:00 AM – 1:00 PM Start 9:00am BUS 7:30am
Sun 2/2/2025 Small School Championships 2:00 PM – 6:00 PM Start 2:00pm Start BUS Noon
Friday 2/7/25 6:30 PM - 10:30 PM Weight Throw/ Pole Vault Competition @ St. Anthony's HS
Tue 2/11/2025 5:00 PM – 10:00 PM B&G State Qualifier Meet Start 5:00pm BUS 3:15pm
Friday 2/14/25 4:00 PM - 8:00 PM St. Qualifier Weight Throw/Pole Vault @ St. Anthony's HS
Long Island Elite Meet Scheduled for Saturday March 1st
Remember... big opportunities come from doing the small things with a big dose of passion, love, purpose and excellence.
Be faithful with what you have and where you are today.
Don't chase success.
Decide to get better every day,
do great work and success will find you.
- Jon Gordon / @jongordon11
The Cross Country Division Championships will beheld at Sunken Meadow State Park on Friday, October 25, 2024 using the schedule below:
**Girls Championship Race 1:00 PM
Boys Championship Race 1:30 PM
Girls Team Qualifier Race 2:00 PM
**Boys Team Qualifier Race 2:30PM
Girls Individual Qualifier Race 3:00 PM
Boys Individual Qualifier Race 3:30 PM
Section XI Championship & State Qualifier Meet
Sunken Meadow State Park Wednesday, November 6th, 2024
Race Schedule We are a B Team!
Boys Class A Race 1:00 PM
Girls Class A Race 1:30 PM
Boys Class C/D Race 2:00 PM
Girls Class C/D Race 2:30 PM
Boys Class B Race 3:00 PM
Girls Class B Race 3:30 PM
Cross Country State Championships
Queensbury High School - Section II
November 16th, 2024
Race Start Time Awards Time
Boys Class A 10:00 am 11:00 am
Boys Class B 10:30 am 11:30 am
Boys Class C 11:00 am 12:00 pm
Boys Class D 11:30 am 12:30 pm
BREAK
Girls Class A 12:30 pm 1:30 pm
Girls Class B 1:00 pm 2:00 pm
Girls Class C 1:30 pm 2:30 pm
Girls Class D 2:00 pm 3:00 pm
Jim Kwik
It’s not about being perfect.
It’s about progress.
You can't rush a seed to become a tree.
Most great things take time to grow.
Be patient with yourself.
It’s about the consistent effort you bring every single day that lead to small incremental improvements. ✨
Little by little, a little becomes a lot. ⚡️
That’s how winning is done and where transformation happens. 🧠
6 Ways to Get Better:
Be humble and hungry!
Focus on your strengths and what matters most.
Tune out distractions.
See life and people as teachers you can learn from each day.
Help others get better!
Care more. Put more time, effort, and passion into your work/life.
- Jon Gordon / @jongordon11
Replace "I think" with "I will."
I WILL have a good day today!
Small choices can make a big impact. Live intentionally with a positive expectation today!
2 Truths to Remember This Week:
Failure is not meant to define you, it’s meant to refine you. Sometimes you have to lose a goal to find your destiny.
Ignore the critics. Show up and do the work. You are here for a reason. You have a purpose and you are meant to share it.
- Jon Gordon / @jongordon11
2024-25 WINTER TRACK SCHEDULES Schedule in Progress 111224
(ALL meets at Suffolk Community College West Campus, Brentwood)
GIRLS
Sat 11/30/2024 Crossover A 9:00 AM - 11:45 AM BUS 7:30am
Sun 12/8/2024 Crossover B 5:15 PM - 8:00 PM BUS 3:30pm
Sat 12/14/2024 Crossover C 5:15 PM – 8:00 PM BUS 3:30pm
Sun 12/22/2024 Jim Howard Meet – Small Schools 1:00 PM – 5:00 PM
1:00pmStart 11:15amBus
Sat 1/4/2025 Crossover D 11:45 AM - 2:30 PM Start 11:45am BUS 10:00am
Sat 1/11/2025 Art Mitchell Meet 9:00 AM – 3:00 PM Start 9:00am BUS 7:30am
Sun 1/19/2025 League 5 Championship 2:00 PM - 4:30 PM Start 2:00pm BUS noon
Sat 1/25/2025 Zeitler Relays - (Leagues 3,4,5) 9:00 AM – 1:00 PM Start 9:00am BUS 7:30am
Sun 2/2/2025 Small School Championships 2:00 PM – 6:00 PM Start 2:00pm Start BUS Noon
Tue 2/11/2025 5:00 PM – 10:00 PM B&G State Qualifier Meet Start 5:00pm BUS 3:15pm
2024-25 WINTER TRACK SCHEDULES Schedule in Progress 102424
(ALL meets at Suffolk Community College West Campus, Brentwood)
GIRLS
Sat 11/30/2024 9:00 AM - 8:00 PM Crossover A (4 Meets @ 2 ¾ hrs) 9:00 AM - 11:45 AM
Sun 12/8/2024 9:00 AM - 8:00 PM Crossover B (4 Meets @ 2 ¾ hrs) 5:15 PM - 8:00 PM
Sat 12/14/2024 9:00 AM - 8:00 PM Crossover C (4 Meets @ 2 ¾ hrs) 5:15 PM – 8:00 PM
Sun 12/22/2024 1:00 PM – 5:00 PM Jim Howard Meet – Small Schools 1:00pmStart 11:30amBus
Sat 1/4/2025 9:00 AM – 8:00 PM Crossover D (4 Meets @ 2 ¾ hrs) 11:45 AM - 2:30 PM
Sat 1/11/2025 9:00 AM – 3:00 PM Art Mitchell Meet 9:00amStart 7:30amBus
Sun 1/19/2025 9:00 AM – 7:00 PM League Championships (4,2,5,1)
Sat 1/25/2025 9:00 AM – 1:00 PM Zeitler Relays - (Leagues 3,4,5) 9:00amStart 7:30amBus
Sun 2/2/2025 2:00 PM – 6:00 PM Small School Championships 2:00pmStart NoonBus
Tue 2/11/2025 5:00 PM – 10:00 PM B&G State Qualifier Meet 5:00pmStart 3:15pmBus
2024-25 WINTER TRACK SCHEDULES Skeleton Schedule as of 102324
(ALL meets at Suffolk Community College West Campus, Brentwood)
GIRLS
11/30/2024 9:00 AM - 8:00 PM Crossover A (4 Meets @ 2 ¾ hrs)
12/8/2024 9:00 AM - 8:00 PM Crossover B (4 Meets @ 2 ¾ hrs)
12/14/2024 9:00 AM - 8:00 PM Crossover C (4 Meets @ 2 ¾ hrs)
12/22/2024 9:00 PM – 1:00 PM Jim Howard Meet – Large Schools
12/22/2024 1:00 PM – 5:00 PM Jim Howard Meet – Small Schools
1/4/2025 9:00 AM – 8:00 PM Crossover D (4 Meets @ 2 ¾ hrs)
1/11/2025 9:00 AM – 3:00 PM Art Mitchell Meet
1/17/2025 5:00 PM – 7:30 PM League 3 Championship Meet
1/19/2025 9:00 AM – 7:00 PM League Championships (4,2,5,1)
1/25/2025 9:00 AM – 1:00 PM Zeitler Relays - (Leagues 3,4,5)
1/25/2025 1:00 PM – 5:00 PM Zeitler Relays - (Leagues 1 & 2)
2/2/2025 10:00 AM – 2:00 PM Large School Championships
2/2/2025 2:00 PM – 6:00 PM Small School Championships
2/11/2025 5:00 PM – 10:00 PM B&G State Qualifier Meet
BOYS
12/1/2024 9:00 AM – 7:00 PM Crossover A (4 Meets @ 2.5 hrs)
12/7/2024 9:00 AM – 7:00 PM Crossover B (4 Meets @ 2.5 hrs)
12/15/2024 9:00 AM – 7:00 PM Crossover C (4 Meets @ 2.5 hrs)
12/21/2024 9:00 AM – 7:00 PM Crossover D (4 Meets @ 2.5 hrs)
1/5/2025 9:00 AM – 7:00 PM Crossover E (4 Meets @ 2.5 hrs)
1/10/2025 5:00 PM – 10:00 PM Frosh-Soph Championships
1/12/2025 9:00 AM – 1:00 PM Anthony Toro Meet (Leagues 1&2)
1/12/2025 1:00 PM – 5:00 PM Eli Acosta Meet (Leagues 3,4,5)
1/17/2025 7:30 PM – 10:00 PM League 3 Championship Meet
1/18/2025 9:00 AM – 7:00 PM League Championships (4,2,5,1)
1/26/2025 10:00 AM – 3:00 PM Coaches Classic
2/1/2025 10:00 AM – 2:00 PM Small School County Championships
2/1/2025 2:00 PM – 6:00 PM Large School County Championships
2/11/2025 5:00 PM – 10:00 PM State Qualifier Meet
Fri 10/11/23 Suffolk Officials Invitational @ Sunken Meadow 3:30pm Start NO Bus
You need to work as a team to secure rides to this meet! You will be dismissed from school at 1:25pm! Check in with your 9th period teacher and get ready and on your way to meet!
Suffolk County Track Officials Association Cross Country Invitational Friday, October 11, 2024
AWARDS: Long sleeve tee shirts to the top 10 finishers in each Varsity race. Medals to the top 25 finishers in each Varsity race. Medals to the top 20 finishers in all other races. Ribbons to all other finishers. Team plaques to the top three teams in each Varsity race. First place plaques in JV & Frosh.
TIME SCHEDULE:
Boys Varsity 3:30 PM 5K
Girls Varsity 3:55 PM 5K
Girls JV 4:50 PM
Boys JV 4:25 PM
Boys Freshman 5:15 PM
Girls Freshman 5:30 PM
GENERAL INFORMATION:
1. Varsity will run the 5K course.
2. JV runners will run the 2.5 mile course.
3. Frosh will run a 1.5 mile course over the bridge.
5. Long sleeve custom tee shirts will be on sale.
100524 D35P37 Saturday 6:40am-12:30pm Tom Knipfing Invitational @ Fireman's Field in Ridge 9:00am start 6:45am Bus Be at school at 6:40am!
Tom Knipfing Memorial Cross Country Invitational Sponsored by the Shoreham-Wading River XC Teams
Saturday, Oct 5th 2024 Firemen’s Field, Ridge NY
9:00 Freshmen Boys 1.7 miles
9:15 Freshmen Girls 1.7miles
9:30 Girls Varsity A 5000m
9:55 Boys Varsity A 5000m
10:20 Girls Varsity B 5000m
10:50 Boys Varsity B 5000m
Awards: Tee Shirts to all finishers & Medals to the top 25 in each race
Course: Flat and fast. 60% pavement, 40% grass.
Mr. Reh wanted me to remind you to BE VERY CAREFUL when you are running around the school grounds! Especially on the roads adjacent to the track. Coming into the school parking lot is very dangerous and try to remain on the grass surfaces as much as possible!
Make Note of this also for the future as you become a senior!
It has become a tradition here at Mount Sinai to have our senior athletes who are committing to college teams have an official “Signing Day” here at school. We will be having our “Signing Day” on Wednesday, November 13th in the High School library at 8:00 A.M. Please pass on to any of your senior athletes who have committed to a school for next year. If you or one of your coaches in the program can make it as well it would be greatly appreciated.
Please let me know who from your team will be attending.
Three things you control every day are your ATTITUDE, your EFFORT and your ACTIONS.
It doesn’t matter what others are doing or who you think is being unfair. Every day you can focus on being positive, working hard and making others around you better.
- Jon Gordon / @jongordon11
Instead of focusing on your problems, focus on your purpose. Instead of seeing yourself as a victim, see yourself as a hero. Heroes and victims both get knocked down but heroes get back up, and armed with optimism and a greater purpose they create a positive future.
Jon Gordon / @jongordon11
Anything worthwhile takes time to build. We all want success now, but that's not how success works. After all, if we had immediate success, we wouldn't build the character we need to sustain true success. The struggle, adversity, triumphs, and victories are all part of the building process, and we must embrace it all. - From page 94 of "The Carpenter" book by Jon Gordon
Positive thinking doesn’t mean you ignore the reality of the situation. It means you have the optimism, belief and faith to overcome the situation. - Jon Gordon / @jongordon11
Practice is scheduled everyday immediately after school and will end approximately 4:15pm!
Saturdays and/or days where no school is in session will usually be in the morning!
Meet days are usually on Tuesdays and Saturdays!
Here is the link for online cross country gear! Sorry, the Store has closed!
http://mtsinaixc24.schwabs2ndwind.com/
Reminder to Save this page
https://www.quia.com/pages/dwyerruns.html
Varsity Cross Country Google Classroom Code
ecygsml
091424 D18P20 Saturday 6:40am-2:00pm MEET 6:45am Bus
Be at School at 6:40AM! Have your watch, water, food, sunscreen and bug spray as needed!
Sat 9/14/24 Jim Smith Invitational @ Sunken Meadow 9:00am start 6:45am Bus
36th Annual Jim Smith Memorial Cross-Country Meet Saturday – September 14, 2024
Hosted by Port Jefferson High School Sunken Meadow State Park, Kings Park, New York.
A team will consist of three to five runners. The first three runners will determine team score. The fourth runner will break ties.
Race Schedule
Senior Girls 9:00 AM 5000m
Senior Boys 9:30 AM 5000m
Junior Girls 10:00 AM 5000m
Junior Boys 10:30 AM 5000m
Sophomore Girls 11:00 AM 5000m
Sophomore Boys 12:00 PM 5000m
Freshman Girls 12:30 PM 1.5miles
Freshman Boys 12:50 PM 1.5miles
Awards: Individuals: T-shirts to the first 25 finishers in each race. Fastest time of the day trophy for both genders in the 5000m races.
Medals to top three finishers in each race. Teams: Trophies to the Top 2 teams in each race.
Medals to members of the 1st and 2nd place teams in all races.
Anything worthwhile takes time to build. We all want success now, but that's not how success works. After all, if we had immediate success, we wouldn't build the character we need to sustain true success. The struggle, adversity, triumphs, and victories are all part of the building process, and we must embrace it all.
- From page 94 of "The Carpenter" book by Jon Gordon
Complete Schedule as of 090824
2024 Complete Schedule as of 072524 In Progress
Tue 9/10/2024 Hampton Bays Sunken Meadow State Park 4:30 PM 3:40pm Bus
Sat 9/14/24 Jim Smith Invitational @ Sunken Meadow 9:00am start 6:45am Bus
Sat 9/21/24 Bob Pratt Invitational @ Sunken Meadow 9:00am start 6:45am Bus
Tue 9/24/2024 Kings Park Sunken Meadow State Park 4:45 PM 3:40pm Bus
Tue 9/24/2024 Miller Place Sunken Meadow State Park 4:45 PM 3:40pm Bus
Sat 9/28/241 Suffolk Coaches Invitational @ Sunken Meadow 9:00am start 6:45am Bus
Tue 10/1/2024 Sayville Sunken Meadow State Park 4:45 PM 3:40pm Bus
Sat 10/5/24 SWR Knipfing Invitational @ Fireman’s Field in Ridge 9:00am start 6:45am Bus
Fri 10/11/23 Suffolk Officials Invitational @ Sunken Meadow 3:30pm Start NO Bus
You need to work as a team to secure rides to this meet!
Tue 10/15/2024 Shoreham WR Sunken Meadow State Park 4:45 PM 3:40pm Bus
Fri 10/25/24 Division Championships @ Sunken Meadow 1:00pm start 11:00am Bus
Wed 11/6/24 State Qualifier Meet @ Sunken Meadow 1:00pm start 11:00am Bus
Sat 11/16/24 NY State Meet @ Queensbury High School
Sat 11/23/24 NY State Federation Meet Bowdoin Park Wappingers Falls
Sat 11/23/24 NXN Nike NY National Qualifier Bowdoin Park Wappingers Falls
Bus Procedures
You will text me when you are on the bus and ready to go to practice/meet!
You will be given check in times throughout the practice/meet!
You will text me when you are on the bus and ready to go back to high school!
THESE MUST BE ANSWERED ASAP! Copy and Paste into your response at the start of practice when you arrive! You can open and resubmit at any time during practice and be sure to complete and resubmit at the end of practice! You must answer each question clearly and completely!
Since you woke up this morning,
What did you eat?
What did you drink?
Time Arrived:
If tardy, please state a specific reason why.
If absent, clearly and completely state why.
If you are new to any of my teams, you will text me now with your full name, cell number and email address!
Do I have your cell number? Yes or No!
Make sure that you are on the 2024 Varsity Cross Country
Google Classroom Code ecygsml
Are you on 2024 Varsity Cross Country Google Classroom Yes or No!
Did you and your parents complete RANK ONE? Yes or No!
If not, please do so ASAP with your parents!
Fence drills and stretch, warm up joints, ankles, knees, hips. Ankles/Arms Series. Completed Yes or No!
Please ask for assistance as needed! There are plenty of people on the team that know how to complete.
Do the 4 minute Dynamic Warm-Up! See Video if needed.
Body Weight Squats 5 reps
Hello Good Morning 5 reps
Walk Out to Push Up 5 reps
Worlds Best Stretch 5 reps
Prone Scorpion 5 reps
Iron Cross 5 reps
Straight Leg Raise 5 reps
Straight Leg Sit Up 5 reps
90/90 5 reps
Conditioning Series-On the turf!
Minimum 100 jumps with jump rope. How many did you do?
Minimum 20 push ups. How many did you do?
Minimum 40 crunches. How many did you do?
Minimum 10 burpees. How many did you do?
Minimum Planks-Front, back and sides. 3 sets of 10 seconds each.
How many did you do?
Warm up Run Track/Turf or Perimeter 4-6 laps to 20 minutes. You may combine the conditioning with the warm up run!
Specifically State what you did for your warm up run!
Small Hurdles and Cones-Run all the way through and walk around the outside on the way back
Please ask for assistance as needed! There are plenty of people on the team that know how to complete.
Running Workout Together as a Team! You will get the specifics when we get to the workout!
Write down the distance that you ran in 12:00 minutes!
Write down your time for 1600m Run
Write down exactly what you did for your cool down.
Time Departed:
If you saw the athletic trainer, clearly state why!
Please see me AND text me ASAP for any injuries or anything that I should be made aware of!
"We are what we repeatedly do. Excellence, then, is not an act, but a habit.” Aristotle
HOLD YOURSELF ACCOUNTABLE and RESPONSIBLE FOR WHAT YOU DO AND DO NOT DO!
Daily attendance is MANDATORY! It is your responsibility to text me ASAP for anytime you are having any mental or physical discomfort/problems including seeing the trainer! If in doubt TEXT ME ASAP! I do not have google classroom open on my phone while we are training but can immediately see text messages!
"The bad workouts are the most important ones. It's easy to train when you feel good, but it's crucial to show up when you don't feel like it—even if you do less than you hope. Going to the gym for 15 minutes might not improve your performance, but it reaffirms your identity. It's not always about what happens during the workout. It's about becoming the type of person who doesn't miss workouts." James. Clear
082624 D01P01 Monday 7:30am-10:00am Training Track/Turf
Please see me AND text me ASAP for any injuries or anything that I should be made aware of!
THESE MUST BE ANSWERED ASAP! Copy and Paste into your response at the start of practice when you arrive! You can open and resubmit at any time during practice and be sure to complete and resubmit at the end of practice! You must answer each question clearly and completely!
Time Arrived:
If tardy, please state a specific reason why.
If absent, clearly and completely state why.
If you are new to any of my teams, you will text me now with your full name, cell number and email address!
Do I have your cell number? Yes or No!
Make sure that you are on the 2024 Varsity Cross Country
Google Classroom Code ecygsml
Are you on 2024 Varsity Cross Country Google Classroom Yes or No!
Completely Fill in the Roster Form! Completed Yes or No!
Find your name on the physical eligibility sheet and circle it. If your name is not on the list, tell me asap and I will direct you what to do. Completed Yes or No!
Did you and your parents complete RANK ONE? Yes or No!
If not, please do so ASAP with your parents!
Fence drills and stretch, warm up joints, ankles, knees, hips. Ankles/Arms Series. Completed Yes or No!
Please ask for assistance as needed! There are plenty of people on the team that know how to complete.
Conditioning Series-On the turf!
Minimum 100 jumps with jump rope. How many did you do?
Minimum 20 push ups. How many did you do?
Minimum 40 crunches. How many did you do?
Minimum 10 burpees. How many did you do?
Minimum Planks-Front, back and sides. 3 sets of 10 seconds each.
How many did you do?
Warm up Run- Track/Turf or Perimeter 4-6 laps to 20 minutes. You may combine the conditioning with the warm up run!
Specifically State what you did for your warm up run!
Small Hurdles and Cones-Run all the way through and walk around the outside on the way back
Please ask for assistance as needed! There are plenty of people on the team that know how to complete.
Running Workout Together as a Team! You will get the specifics when we get to the workout!
Write down the distance that you ran in 12:00 minutes!
Write down your time for 1600m Run
Write down exactly what you did for your cool down.
Time Departed:
If you saw the athletic trainer, clearly state why!
Please see me AND text me ASAP for any injuries or anything that I should be made aware of!
"We are what we repeatedly do. Excellence, then, is not an act, but a habit.” Aristotle
HOLD YOURSELF ACCOUNTABLE and RESPONSIBLE FOR WHAT YOU DO AND DO NOT DO!
Daily attendance is MANDATORY! It is your responsibility to text me ASAP for anytime you are having any mental or physical discomfort/problems including seeing the trainer! If in doubt TEXT ME ASAP! I do not have google classroom open on my phone while we are training but can immediately see text messages!
One of the things that holds many of us back, as individuals and teams, is comparing ourselves to others. It's a trap. It causes us to focus on someone else's gifts, talents and purpose versus our own. Focus on being the best YOU that only YOU can be. - Jon Gordon / @jongordon11
You will never rise above the level of your belief! What you believe determines what you create. Believe bigger today. Jon Gordon / @jongordon11
Successful people discover what they are good at. Successful leaders discover what OTHERS are good at. - John C. Maxwell / @thejohncmaxwell Look for and bring out the good in others today!
Mount Sinai Athletics Webpage
https://mtsinai.k12.ny.us/34287_3
Rank One Letter To Parents
https://s3.amazonaws.com/scschoolfiles/4468/rank_one_memo_1.pdf
Rank One Website
https://www.rankone.com/
If you obtained your physical from your own doctor, please bring to the High School Nurse ASAP in order to practice next week! Please Remember to Complete Rank One ASAP!
Please clink on the Rank One Link and complete!
Always remember to check my website before leaving to attend practice for any updates!
Official 2024 Varsity Cross Country Begins on Monday August 26th
updated 081524 7:30pm
Monday 082624 7:30am-10:00am Track/Turf
Tuesday 082724 7:30am-10:00am
Tuesday 082724 5:00pm-6:30pm Track/Turf
Wednesday 082824 6:45am Bus to Sunken Meadow State Park
Thursday 082924 7:30am-10:00am Track/Turf 10:00am meeting in Auditorium with AD Mr. Reh
Thursday 082924 5:00pm-6:30pm Track/Turf
Friday 083024 6:45am Bus to Sunken Meadow State Park
Saturday 083124 7:30am-9:00am Track/Turf
Monday 090224 7:30am-9:00am Track/Turf
Please see me AND text me ASAP for any injuries or anything that I should be made aware of!
THESE MUST BE ANSWERED ASAP! Copy and Paste into your response at the start of practice when you arrive! You can open and resubmit at any time during practice and be sure to complete and resubmit at the end of practice! You must answer each question clearly and completely!
Time Arrived:
If tardy, please state a specific reason why.
If absent, clearly and completely state why.
If you are new to any of my teams, you will text me now with your full name, cell number and email address!
Do I have your cell number? Yes or No!
Make sure that you are on the 2024 Varsity Cross Country
Google Classroom Code ecygsml
Are you on 2024 Varsity Cross Country Google Classroom Yes or No!
Completely Fill in the Roster Form! Completed Yes or No!
Find your name on the physical eligibility sheet and circle it. If your name is not on the list, tell me asap and I will direct you what to do next. Completed Yes or No!
Fence drills and stretch, warm up joints, ankles, knees, hips.
Ankles/Arms Series. Completed Yes or No!
Conditioning Series-On the turf!
Minimum 100 jumps with jump rope. How many did you do?
Minimum 20 push ups. How many did you do?
Minimum 40 crunches. How many did you do?
Minimum 10 burpees. How many did you do?
Minimum Planks-Front, back and sides. 3 sets of 10 seconds each.
How many did you do?
Warm up Run- Track/Turf or Perimeter 4-6 laps to 20 minutes. You may combine the conditioning with the warm up run!
Specifically State what you did for your warm up run!
Small Hurdles and Cones-Run all the way through and walk around the outside on the way back
Running Workout Together as a Team! You will get the specifics when we get to the workout!
How far did you run in 12:00 minutes?
What was your time for 1600m?
Time Departed:
If you saw the athletic trainer, clearly state why!
Please see me AND text me ASAP for any injuries or anything that I should be made aware of!
"We are what we repeatedly do. Excellence, then, is not an act, but a habit.” Aristotle
HOLD YOURSELF ACCOUNTABLE and RESPONSIBLE FOR WHAT YOU DO AND DO NOT DO!
Daily attendance is MANDATORY! It is your responsibility to text me ASAP for anytime you are having any mental or physical discomfort/problems including seeing the trainer! If in doubt TEXT ME ASAP! I do not have google classroom open on my phone while we are training but can immediately see text messages!
Please be aware of the Google Classroom Attendance Procedures for Winter Track!
As soon as you arrive at practice, you will open your Google Classroom Attendance Question and Submit the time that you arrived at practice. At the conclusion of practice, you will open your Google Classroom Attendance Question and Submit the time that you left practice.
You will add an Explanation if Tardy or Absent!
Did you see the trainer today? If so, explain and be specific.
Is there anything that I should be aware of?
For Meets, You will text me when you sit down on the bus to depart for meet and you will text when you sit on the bus to come back home from the meet! Your initial text should include your first and last name and the grade that you are in!
Additional Information May be Found on the Website
https://www.quia.com/pages/wdwyer/dwyerruns
The best make their life and work a quest for excellence. Every day they get up and ask, "How can I be better today than I was yesterday?" - Jon Gordon / @jongordon11
Please Be sure that you are on the Google Classrooms to Train and Prepare!
2024 Varsity Boys and Girls Cross Country
Google Classroom Code ecygsml
Dwyer Summer Training Google Classroom Code ngjgfzz
Dwyer Summer Training Anyone who wants to train! Google Classroom Code ngjgfzz
"The bad workouts are the most important ones. It's easy to train when you feel good, but it's crucial to show up when you don't feel like it—even if you do less than you hope.
Going to the gym for 15 minutes might not improve your performance, but it reaffirms your identity. It's not always about what happens during the workout. It's about becoming the type of person who doesn't miss workouts." James. Clear
Please Be sure that you are on the Google Classrooms to Train and Prepare!
2024 Varsity Boys and Girls Cross Country
Google Classroom Code ecygsml
2024 Varsity Cross Country Schedule as of 050324 Dual Meets
Tue 9/10/2024 Hampton Bays Sunken Meadow State Park 4:30 PM
Tue 9/24/2024 Kings Park Sunken Meadow State Park 4:45 PM
Tue 9/24/2024 Miller Place Sunken Meadow State Park 4:45 PM
Tue 10/1/2024 Sayville Sunken Meadow State Park 4:45 PM
Tue 10/15/2024 Shoreham WR Sunken Meadow State Park 4:45 PM
Invitational and Post Season in progress as of 090124
2024 Complete Schedule as of 072524 In Progress
Tue 9/10/2024 Hampton Bays Sunken Meadow State Park 4:30 PM
Sat 9/14/24 Jim Smith Invitational @ Sunken Meadow 9:30am start 7:00am Bus
Sat 9/21/24 Bob Pratt Invitational @ Sunken Meadow
Tue 9/24/2024 Kings Park Sunken Meadow State Park 4:45 PM
Tue 9/24/2024 Miller Place Sunken Meadow State Park 4:45 PM
Sat 9/28/241 Suffolk Coaches Invitational @ Sunken Meadow 9:00am start 7:00am Bus
Tue 10/1/2024 Sayville Sunken Meadow State Park 4:45 PM
Sat 10/5/24 SWR Knipfing Invitational @ Fireman’s Field in Ridge
Fri 10/11/23 Suffolk Officials Invitational @ Sunken Meadow
Tue 10/15/2024 Shoreham WR Sunken Meadow State Park 4:45 PM
Fri 10/25/24 Division Championships @ Sunken Meadow 1:00pm start 11:00am Bus
Wed 11/6/24 State Qualifier Meet @ Sunken Meadow 1:00pm start 11:00am Bus
Sat 11/16/24 NY State Meet @ Queensbury High School
Sat 11/23/24 NY State Federation Meet Bowdoin Park Wappingers Falls
Sat 11/23/24 NXN Nike NY National Qualifier Bowdoin Park Wappingers Falls
"The first minute of action is worth more than a year of perfect planning." James Clear
Reminder that Monday July 15th I will be on the track/turf for anyone who would like to train starting at 8am!
The most practical skill in life is learning to do things when you don’t feel like doing them. Anyone can do it when it’s easy, but most people drop out the minute it gets hard. Shane Parrish
Jim Kwik
It’s not about being perfect.
It’s about progress.
You can't rush a seed to become a tree.
Most great things take time to grow.
Be patient with yourself.
It’s about the consistent effort you bring every single day that lead to small incremental improvements. ✨
Little by little, a little becomes a lot. ⚡️
That’s how winning is done and where transformation happens. 🧠
A Saying Posted by Simon Sinek
A Culture is strong when everyone works with each other, for each other.
A Culture is week when everyone works against each other, for themselves.
Friendly Reminder That the Track/Turf are NOT Available on Mon 7/8 Tue 7/9 Wed 7/10 due to LAX Tournament held at Mount Sinai High School!
Next Training/Camp will be on Thursday 7/11
I will be on the Track/Turf for Training on Monday July 15 starting at 8:00AM!
Mount Sinai Booster Club Summer Camp Information
2024 Booster Club Camp Dates No Camps on 7/9 LAX Tournament!
Tue 7/2, NO Tue 7/9, Thu 7/11, Tue 7/16, Thu 7/18, Tue 7/23, Thu 7/25
Champions don’t focus on the faults of others. They focus on what they can do better. They see their mistakes and defeats as opportunities for growth. As a result, they become stronger, wiser and better. Think like a champion today! - Jon Gordon | @jongordon11
Dwyer Summer Training Google Classroom Code ngjgfzz
Here are the first 4 weeks of the 2024 Summer Training/Running Program for you! It is very flexible and it includes biking options. REMEMBER TO RUN ON SOFT SURFACES AS MUCH AS POSSIBLE! SAVE THE ROADS UNTIL AUGUST! When August comes, you should limit road running to twice a week at most! If you choose to bike for a workout, complete two to three times the distance/time of running for the biking! All training should include proper warm up, dynamic stretching routines, strides and drills! (PEP-Pre-Event-Preparation)
If you come to running training, that counts as days of running! All additional training and workouts posted on Google Classroom will greatly benefit your overall health and fitness!
Week 1 070124 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 running for the 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 070824 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 071524 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 072224 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)
The next three weeks will be critical to your training in cross country!
I plan to work with you closely before the first official day!
Cross Country Officially starts on Monday August 26st!
Hello Team!
The Booster Club Camps will begin on Tuesday, July 2nd!
If your are planning to help out, please text me so I know I can count on you to help out!
For new athletes to the team, please text me and include your full name grade and email address so I can save in my address book at 631-223-5838. Please be sure to bookmark my
Coach Dwyer's Website can easily be reached from google search "dwyerruns"
or https://www.quia.com/pages/dwyerruns.html
If you are helping out, you should be on the track/turf no later than 4:15pm!
Remember that the camp is about the campers and you must be mature enough that it is NOT about you! If you are NOT doing your best to help out, you will be asked NOT to attend the camp sessions. You are always welcome to train, but may not be asked to help out.
Rough Schedule that I will follow! What you actually do will be up to you!
Below is the General Plan that the team will follow as training is incorporated into the camp activities! Like anything in LIFE, Whatever you put in, you will get out!
Additional Training and Weight Training will begin in a couple of weeks!
First week will ease into training!
Please be sure to drink and bring plenty of water and sunscreen as needed! There is always a chance of inclement weather so always be prepared!
Approximate Schedule for Training! I will work around the Track Camps and will be flexible.
3:30pm-3:40pm Meet on Track/Turf. You will need to sign in and out on the clipboard for every session! Fence Drills and stretching. Ankles/Arms Series. Dynamic Stretching. High Knees, Butt Kick series. Regular Hurdle Drills
3:40pm-4:00pm PEP Pre Event Preparation Ladder Drills, Small Hurdles, Cone Drills.
4:00pm-4:15pm Easy 10min-15min run. Perimeter, Track or Turf.
4:15pm-4:25pm Prepare and Set Up For Campers.
4:30pm-5:00pm Track - Running and Racing PreK-2nd graders.
5:00pm-6:00pm Track - Throwers Camp 5th - 11th graders.
5:00pm-6:00pm Track - Running and Racing 1st- 4th graders.
6:00pm-7:00pm Track - Running and Racing 5th- 9th graders.
7:00pm-7:30pm Intervals for Early Season Pacing.
One of life's counterintuitive lessons is that you will often gain energy by spending a little bit of energy. When you feel lethargic and like you want to lay around all day, it is usually the case that getting up and moving will make you feel better than simply sitting around. Getting outside for 10 minutes or doing the first set of a workout or simply stretching on the floor for a moment — anything to get your body moving — will often leave you feeling more energized. If you want to get your day going, then get your body going. It's harder for the mind to be sluggish when the body is moving."
James Clear
If you have a dream, pursue it.
If you have a passion, live it.
If you face a challenge, conquer it.
And do it all with optimism and faith!
- Jon Gordon / @jongordon11
Please Be sure that you are on the Google Classrooms to Train and Prepare!
2024 Varsity Boys and Girls Cross Country
Google Classroom Code ecygsml
Dwyer Summer Training
Anyone who wants to train!
Google Classroom Code ngjgfzz
A leader is a dealer of hope. Be a champion of what's possible today... inspire others to keep going, share a positive vision for the road ahead... most of all believe in others more than they believe in themselves. - Jon Gordon / @jongordon11
Your trust is greater than your doubt. Your faith is greater than your fear and your purpose is greater than your challenges. - Jon Gordon / @jongordon11
Mount Sinai Booster Club Summer Camp Information
2024 Booster Club Camp Dates No Camps on 7/9 LAX Tournament!
Tue 7/2, NO Tue 7/9, Thu 7/11, Tue 7/16, Thu 7/18, Tue 7/23, Thu 7/25
4:30pm-5:00pm Track - Running and Racing PreK-2nd graders.
5:00pm-6:00pm Track - Throwers Camp 5th - 11th graders.
5:00pm-6:00pm Track - Running and Racing 1st- 5th graders.
6:00pm-7:00pm Track - Running and Racing 4th- 9th graders.
Please Mark your Calendars!
Get Your Physicals from the school ASAP so there is NO STRESS before Cross Country Starts!
Sports Physicals 2024-2025
Dr. Gil will be here to do the 2024-2025 sports physicals on the following dates/times:
Thursday , June 20th - 3:30pm Girls 4:45pm Boys
Thursday, July 11th - 9:00am Girls 9:45am Boys
Thursday, August 15th – 9:00am 9:45am Boys
Cross Country Officially Begins on Monday August 26th, 2024
I plan to unofficially begin practice starting the week of Monday August 19th, 2024
I also plan to practice throughout the summer for running and weight training.
You should be volunteering for the camps! Drills and warmups before camp and training at the conclusion of camps
Friendly reminder! In order to be a successful and cohesive team, each member must respect their teammates, their time and their feelings! Communication is the key to all successful endeavors! Please remember to speak to each other if anything is bothering you! Most cases of frustration is miscommunication! It is your responsibility to clearly communicate with each other and work out what is bothering you or your teammates!
May 6, 2024
Don't worry about tomorrow.
Just win today.
Then win the next day, and the day after that.
That's how you win the future.
Day by day.
- Jon Gordon / @jongordon11
"Reputation is the echo of your actions." James Clear
"Greed is wanting the benefits of community without contributing to it." James Clear
Fantasy writer J.R.R. Tolkien on being overlooked:
"Deeds will not be less valiant because they are unpraised."
Source: As said by Aragon in The Return of the King
Novelist Chuck Palahniuk on memory:
"It's so hard to forget pain, but it's even harder to remember sweetness. We have no scar to show for happiness. We learn so little from peace."
Source: Diary
Please Mark your Calendars!
Get Your Physicals from the school ASAP so there is NO STRESS before Cross Country Starts!
Sports Physicals 2024-2025
Dr. Gil will be here to do the 2024-2025 sports physicals on the following dates/times:
Thursday , June 20th - 3:30pm Girls 4:45pm Boys
Thursday, July 11th - 9:00am Girls 9:45am Boys
Thursday, August 15th – 9:00am 9:45am Boys
Cross Country Officially Begins on Monday August 26th, 2024
I plan to unofficially begin practice starting the week of Monday August 19th, 2024
I also plan to practice throughout the summer for running and weight training.
You should be volunteering for the camps! Drills and warmups before camp and training at the conclusion of camps
2024 Varsity Boys and Girls Cross Country
Google Classroom Code ecygsml
Dwyer Summer Training
Anyone who wants to train!
Google Classroom Code ngjgfzz
2024 Varsity Cross Country Schedule as of 050324
Tue 9/10/2024 Hampton Bays Sunken Meadow State Park 4:30 PM
Tue 9/24/2024 Kings Park Sunken Meadow State Park 4:45 PM
Tue 9/24/2024 Miller Place Sunken Meadow State Park 4:45 PM
Tue 10/1/2024 Sayville Sunken Meadow State Park 4:45 PM
Tue 10/15/2024 Shoreham WR Sunken Meadow State Park 4:45 PM
Invitational and Post Season in progress as of 072424
"A good choice may go unrewarded for a long time.
The best choices tend to provide exponential returns and a hallmark of any compounding process is that the greatest rewards are delayed. Things don't really take off until years later. Keep working. Be patient."
- James Clear
"Competition is always a good thing. It forces us to do our best. A monopoly renders people complacent and satisfied with mediocrity." -- Nancy Pearcy, author.
Gianni Versace: "It is nice to have valid competition; it pushes you to do better."
Michael Jordan: "You have competition every day because you set such high standards for yourself that you have to go out every day and live up to that."
A leader is a dealer of hope. Be a champion of what's possible today... inspire others to keep going, share a positive vision for the road ahead... most of all believe in others more than they believe in themselves. - Jon Gordon / @jongordon11
Difference makers turn struggle into strength, pain into purpose, fear into fuel, mistakes into messages and tests into testimonies. Don’t let your situation define you. Overcome your situation and define yourself. - Jon Gordon / @jongordon11
John Wooden didn't win his first national title until his 16th season at UCLA. Starbucks didn’t reach store #5 until 13 years into its history. Sam Walton (Walmart) didn’t open his 2nd store until 7 yrs after starting his company. Be persistent. Success takes time.- Jon Gordon / @jongordon11
GIRLS Spring Track Order of Events for Dual Meets
The High Jump, Pole Vault, and Shot Put (followed by the Discus) will start at the same time at the beginning of the meet.
Triple Jump
100 Meter High Hurdles
1500 Meter Run
400 Meter Run
100 Meter Dash
1500 Meter Walk
800 Meter Run
200 Meter Dash
400 Intermediate Hurdles
3000 Meter Run
Long Jump
400 Meter Relay
1600 Meter Relay
3200 Meter Relay
Be an Over-Believer today! Believe in yourself and believe in others. It's amazing what your team will accomplish when you believe in them. Jon Gordon | @jongordon11
Today, I will:
1. Attack this day with enthusiasm
2. Stay positive
3. Be thankful
4. Learn, improve, grow
5. Be a blessing to others
Jon Gordon / @jongordon11
Be kind today.
Say thank you.
Hold the door open.
Compliment as many people as you can.
Point out the good.
When you go out of your way to make someone else’s day, you’ll make your day great too!
Jon Gordon / @jongordon11
One of the things that holds many of us back, as individuals and teams, is comparing ourselves to others. It's a trap. It causes us to focus on someone else's gifts, talents and purpose versus our own. Focus on being the best YOU that only YOU can be.
Jon Gordon / @jongordon11
During a White House reception Mandela employed the adage to emphasize the need for resilience when facing adversity: “If our expectations, if our fondest prayers and dreams, are not realized,” he said, “then we should all bear in mind that the greatest glory of living lies not in never falling but in rising every time you fall.”
Varsity Girls Spring Track
Begins Monday March 11th
Track/Turf Have Layers with you including Hat/Gloves
Google Classroom Code jrkehky
Any Questions See Coach Dwyer in Room 202 or email wdwyer@mtsinai.k12.ny.us
https://www.quia.com/pages/dwyerruns.html
If I do not have your cell number, 631-223-5838, text me ASAP and include your first and last name with your grade so I can save in my phone and complete the roster for section XI and rank one!
Please be aware of the Google Classroom Attendance Procedures for Spring Track!
As soon as you arrive at practice, you will open your Google Classroom Attendance Question and Submit the time that you arrived at practice. At the conclusion of practice, you will open your Google Classroom Attendance Question and Submit the time that you left practice.
You will add an Explanation if Tardy or Absent!
Did you see the trainer today? If so, explain and be specific.
Is there anything that I should be aware of?
For Meets, You will text me when you sit down on the bus to depart for meet and you will text when you sit on the bus to come back home from the meet! Your initial text should include your first and last name and the grade that you are in!
Additional Information May be Found on the Website
https://www.quia.com/pages/wdwyer/dwyerruns
How you do anything, is how you do everything!
Success Begins in the Mind! Coach Dwyer
Spring Track practices everyday immediately after school and Saturday Mornings!
"We are what we repeatedly do. Excellence, then, is not an act, but a habit.” Aristotle
HOLD YOURSELF ACCOUNTABLE and RESPONSIBLE FOR WHAT YOU DO AND DO NOT DO!
Daily attendance is MANDATORY! It is your responsibility to text me ASAP for anytime you are having any mental or physical discomfort/problems including seeing the trainer! If in doubt TEXT ME ASAP! I do not have google classroom open on my phone while we are training but can immediately see text messages!
“Regardless of personal accomplishments, the only true satisfaction a player receives is the satisfaction that only comes from being part of a successful team.” — Vince Lombardi
2024 Spring Track Schedule as of 020924
Wed 4/3/2024 Shoreham WR @ Mt Sinai Mount Sinai High School 4:30 PM
Tue 4/9/2024 Mt Sinai @ Hampton Bays Hampton Bays High School 5:30 PM
Mon 4/15/2024 Mt Sinai @ Bayport-Blue Pt Bayport Blue Point High School 5:30 PM
Wed 5/1/2024 Elwood/J Glenn @ Mt Sinai Mount Sinai High School 5:15 PM
Wed 5/8/2024 Mt Sinai @ Miller Place Miller Place High School 4:30 PM
2024 Spring Track Full Schedule as of 032324
4/3-Girls Track-4:00pm Spring Track Yearbook Team and Action Pictures!
Wed 4/3/2024 Shoreham WR @ Mt Sinai Mount Sinai High School 4:30 PM
Sat 4/6/24 Longwood Invitational at Longwood HS 2pm-6pm Bus Departs 12:20PM
Tue 4/9/2024 Mt Sinai @ Hampton Bays Hampton Bays High School 5:30 PM Bus 3:40pm
Sat 4/13/24 Suffolk Coaches Invitational @ Bayshore HS 9:30start 7:25am Bus
Mon 4/15/2024 Mt Sinai @ Bayport-Blue Pt Bayport Blue Point High School 5:30 PM Bus 3:40pm
Fri 04/19/24 Joe Brandi Relays at Connetquot HS 6:00pm Start 4:15pm Bus
Sat 04/20/24 Joe Brandi Relays at Connetquot HS 9:30am Start 7:25am Bus
Wed 04/24/24 SteepleFest Plus @ PJHS 10am Start 8:15am Bus NO Bus for girls
Boys have an 8:45am bus that you may ride on!
Sat 04/27/23 Westhampton Beach Invitational at WHB HS 1:30pm Start 11:25am Bus
Wed 5/1/2024 Elwood/J Glenn @ Mt Sinai Mount Sinai High School 5:15 PM
Wed 5/8/2024 Mt Sinai @ Miller Place Miller Place High School 4:30 PM Bus 3:40pm
2024 Spring Track Championships
May 18th (Saturday) Pentathlon County Championships (Day 1) Ward Melville HS
May 19th (Sunday) Pentathlon Rain Date at Ward Melville High School
May 21st (Tuesday) Suffolk County 4B Championships @ Mount Sinai High School
Rain Date is Friday May May 24th for our Championship!
May 30th (Thursday) Section XI State Qual Meet @ Comsewogue HS
May 31st (Friday) Section XI State Qual Meet @ Comsewogue HS
Section XI State Qualifier Meet May 30th and June 1st (Thurs/Fri) Rain Date is Sat June 2nd.
NYSPHSAA & Federation Championships June 7th & 8th (Fri/Sat)
Championships
Pentathlon will be held on Saturday May 18th at 10am! Site Ward Melville HS
County C Championships May 21st (Tuesday) planned to be at Mount Sinai HS
Keep week of May 20th-24th Available for any changes in date!
Section XI State Qualifier Meet May 30th and June 1st (Thurs/Fri) Rain Date is Sat June 2nd.
NYSPHSAA & Federation Championships June 7th & 8th (Fri/Sat)
List of Possible Invitationals for this season to be considered
March 23rd Saturday Ross Golden Memorial Developmental Meet at Bayshore
April 6th (Saturday) Longwood Invitational (Boys & Girls)
April 13th (Saturday) Suffolk Coaches Spring Invite (Girls) Bay Shore
April 19th (Friday) Joe Brandi Meet (Girls) Connetquot
April 20th (Saturday) Joe Brandi Meet
April 24th (Wednesday) Port Jefferson Steeplefest (Boys & Girls)
April 27th (Saturday) Westhampton Invitational (Boys & Girls)
May 3rd (Friday) Saint Anthony’s Invitational (Boys & Girls)
May 4th (Saturday) Saint Anthony’s Invitational
May 4th (Saturday) North Babylon Invitational (Girls)
May 10th (Friday) Don Bohlinger Invitational (Girls) West Babylon
May 11th (Saturday) East End Classic (Boys & Girls) East Hampton
May 13th (Monday) Suffolk Frosh/Soph Meet (Girls)
2024 Spring Track Championships
May 18th (Saturday) Pentathlon County Championships (Day 1)
May 20th (Monday) Suffolk County 3A Championships
May 21st (Tuesday) Suffolk County 4B Championships
May 22nd (Wednesday) Suffolk County 1A Championships
May 23rd (Thursday) Suffolk County 2A Championships
May 30th (Thursday) Section XI State Qual Meet
May 31st (Friday) Section XI State Qual Meet
May 20th (Monday) Suffolk County 3A Championships
May 21st (Tuesday) Suffolk County 4B Championships @ Mount Sinai High School
May 22nd (Wednesday) Suffolk County 1A Championships
May 23rd (Thursday) Suffolk County 2A Championships
Last Year's Schedule for Reference 2023 Spring Track
Saturday 04/01/23 Postponed to 04/08/23
Longwood Invitational at Longwood HS 2pm-6pm Bus Departs promptly at 12:15pm.
Be ready to leave by 12:05pm and on bus by 12:10pm!
Wednesday 04/12/23 SteepleFest Plus @ PJHS 2:30start 1:15pm Bus Departure
1:00PM Dismissal from class.
Saturday 04/15/23 Suffolk Coaches Invitational at Bayshore HS 9:30start 7:30am Bus Departure
Wed 4/19/2023 Mt Sinai @ Bayport-Blue Pt 5:00 PM
Friday 04/21/23 Joe Brandi Relays at Connetquot HS 6:00pm Start 4:00pm Bus
Saturday 04/22/23 Joe Brandi Relays at Connetquot HS 9:30am Start 7:30am Bus
Mon 4/24/2023 Miller Place @ Mt Sinai 4:30 PM
Saturday 04/29/23 Westhampton Beach Invitational at WHB HS 1:30pm Start 11:30am Bus
Thu 5/4/2023 Mt Sinai @ Shoreham WR 4:00 PM
Tue 5/9/2023 Hampton Bays @ Mt Sinai 4:30 PM
County C Championships May 22nd (Monday) planned to be at Mount Sinai HS
County A Championships May 23rd (Tuesday)
County AA Championships May 24th (Wednesday)
County B Championships May 25th (Thursday)
Section XI State Qualifier Meet June 1st & 2nd (Thurs/Fri)
NYSPHSAA & Federation Championships June 9th & 10th (Fri/Sat)
April 1st (Saturday) Longwood Invitational - Girls
April 12th (Wednesday) Port Jefferson Steeplefest (Boys & Girls)
April 15th (Saturday) Suffolk Coaches Girls Spring Invite
April 21& 22 (Fri/Sat) Joe Brandi Meet (Girls)
April 29th (Saturday) Westhampton Beach Invite (Girls)
May 5-7 (Fri/Sunday) Saint Anthony’s Invitational (Boys & Girls)
Tue 3/28/2023 Elwood/J Glenn @ Mt Sinai 5:00 PM Picture Day for Yearbook!
Saturday 04/01/23 ST Day 18 of Training! Mind and Body!
Longwood Invitational at Longwood HS 2pm-6pm Bus Departs promptly at 12:15pm.
Be ready to leave by 12:05pm and on bus by 12:10pm!
April 12th (Wednesday) Port Jefferson Steeplefest (Boys & Girls)
April 15th (Saturday) Suffolk Coaches Girls Spring Invite
Wed 4/19/2023 Mt Sinai @ Bayport-Blue Pt 5:00 PM
April 21& 22 (Fri/Sat) Joe Brandi Meet (Girls)
Mon 4/24/2023 Miller Place @ Mt Sinai 4:30 PM
April 29th (Saturday) Westhampton Beach Invite (Girls)
Thu 5/4/2023 Mt Sinai @ Shoreham WR 4:00 PM
May 5-7 (Fri/Sunday) Saint Anthony’s Invitational (Boys & Girls)
Tue 5/9/2023 Hampton Bays @ Mt Sinai 4:30 PM
It's not your goals that will lead to your success but your commitment to the process. - Jon Gordon / @jongordon11
Don’t blame outside forces for a lack of motivation. Real motivation will always come from within. Jon Gordon / @jongordon11
Difficult times can Define you, Diminish you, or Develop you. #YouDecide
- Jim Kwik / @jimkwik
There's nothing more powerful than a humble person with a warrior spirit who is driven by a bigger purpose. Be that kind of person today. Jon Gordon
You are enough. You matter. You are more capable than you realize.
The enemy knows it can't beat you on its own. So it tries to discourage you so you beat yourself and give up. We don’t give up because it’s hard. We give up because we get discouraged. - Jon Gordon / @jongordon11
Reminder: You will not be practicing/competing if your attendance is not up to date!
MAKE SURE IT IS UPDATED ASAP!
Please be sure that you returned Pink Emergency Contact Card
Don’t let negativity win today. Remember it starts with you. If you are complaining you’re not leading. If you are leading you’re not complaining. One person can’t make a team but one person can break a team. Stay positive! No energy vampires allowed. - Jon Gordon / @jongordon11
10 Things To Do Today:
1. Look for the positives
2. Believe in yourself and others
3. Be thankful
4. Learn, improve, grow
5. Encourage someone
6. Replace HAVE TO with GET TO
7. Focus on Solutions
8. Trust in positive intentions
9. Let go of things you can’t control
10. Do your best
- Jon Gordon / @jongordon11
One of the things that holds many of us back, as individuals and teams, is comparing ourselves to others. It's a trap. It causes us to focus on someone else's gifts, talents and purpose versus our own. Focus on being the best YOU that only YOU can be. - Jon Gordon / @jongordon11
Girls Winter Track Schedule with Details as of 110723
Sunday 12/3/2023 9:00 AM - 11:45 AM Crossover A @ SCCC Bus 7:25 AM
Saturday 12/9/2023 5:15 PM - 8:00 PM Crossover B @ SCCC Bus 3:25 PM
Saturday 12/16/2023 5:15 PM - 8:00 PM Crossover C @ SCCC Bus 3:25 PM
Friday 12/22/2023 5:00 PM - 9:00 PM Jim Howard Meet - Small Schools SCCC Bus 3:25 PM
Not Attending-Thursday 12/28/2023 12:30 PM - 3:30 PM Weight throw, Pole vault, Unseeded distance runners, 3200, 3000, 1600, 1500, Walk St. Anthony's BUS 10:45AM
Sunday 1/7/2024 11:45 AM - 2:30 PM Crossover D @ SCCC Bus 10:00 AM
Saturday 1/13/2024 1:00 PM - 5:00 PM Zeitler Relays - (Leagues 3,4,5) SCCC Bus 11:20AM
Saturday 1/20/2024 2:00 PM - 4:30 PM League 5 Championships SCCC Bus 11:25 AM
Saturday 1/27/2024 1:00 PM - 5:00 PM Art Mitchell Meet- Small Schools SCCC Bus 11:20AM
Sunday 2/4/2024 10:00 AM - 2:00 PM Small School Championships SCCC Bus 8:00AM
Tuesday 2/13/2024 5:00 PM - 10:00 PM State Qualifier Meet SCCC Bus 3:25 PM
Friday 2/16/2024 4:00 PM - 8:00 PM State Qualifier for Weight Throw/Pole Vault St. Anthony's TBD
Initial Tentative 2024 Spring Track Schedule as of 010224
Wed 4/3/2024 Shoreham WR @ Mt Sinai Mount Sinai High School 4:30 PM
Tue 4/9/2024 Mt Sinai @ Hampton Bays Hampton Bays High School 5:30 PM
Mon 4/15/2024 Mt Sinai @ Bayport-Blue Pt Bayport Blue Point High School 5:30 PM
Wed 5/1/2024 Elwood/J Glenn @ Mt Sinai Mount Sinai High School 5:15 PM
Wed 5/8/2024 Mt Sinai @ Miller Place Miller Place High School 4:30 PM
Order of Events: Crossovers A & C
Long Jump, Shot Put and High Jump (Triple Jump follows Long Jump)
55 Meter Hurdles
3000 Meter Run (2 turn box)
55 Meter Dash
600 Meter Run (2 turn stagger)
1000 Meter Run (2 turn box)
300 Meter Dash
1500 Meter Run (1 turn box)
1500 Meter Walk (1 turn box)
4 x 400m Relay (2 turn stagger)
4 x 200m Relay (3 turn stagger)
4 x 800m Relay (2 turn box)
Order of Events: Crossover B & D
Triple Jump, Shot Put, High Jump (Long jump follows Triple Jump)
55 Meter Hurdles
1500 Meter Run (1 turn box)
300 Meter Dash
1000 Meter Run (2 turn box)
600 Meter Run (2 turn stagger)
55 Meter Dash
3000 Meter Run (2 turn box)
1500 Meter Walk (1 turn box)
4 x 400m Relay (2 turn stagger)
4 x 200m Relay (3 turn stagger)
4 x 800m Relay (2 turn box)
Greatness isn't achieved by worrying what everyone thinks of you. Don’t look outside. The praise, criticism, expectations; it’s all just noise. Look inside to your heart and soul and do your thing. Do it with love and create greatness from the inside out.
Jon Gordon | @jongordon11
Circumstances have no power over you. One day you’re in traffic and it bothers you. The next day you’re in a great mood and it doesn’t. It’s not the traffic. If it was it would always cause the same response. It’s not the event or circumstance. It’s always your state of mind. - Jon Gordon / @jongordon11
“Success is stumbling from failure to failure with no loss of enthusiasm.” Winston Churchill
"Forget about peak performance. Would your results improve if you simply focused on being reliable in the normal moments? Show up when it's easy to skip. Do the fundamentals and do them well. And so on. Before you make it complicated, remember there are always simple improvements waiting to be made."
James Clear
THESE MUST BE ANSWERED ASAP! Submit at the start of practice when you arrive, you can then resubmit when you are completed with practice!
Time Arrived at Practice
Time Departed from Practice
If you are Tardy or Absent From Practice, please specify why!
If you saw the athletic trainer, clearly state why!
Please see me AND text me ASAP for any injuries or anything that I should be made aware of!
Please be aware of the Google Classroom Attendance Procedures for Winter Track!
As soon as you arrive at practice, you will open your Google Classroom Attendance Question and Submit the time that you arrived at practice. At the conclusion of practice, you will open your Google Classroom Attendance Question and Submit the time that you left practice.
You will add an Explanation if Tardy or Absent!
Did you see the trainer today? If so, explain and be specific.
Is there anything that I should be aware of?
For Meets, You will text me when you sit down on the bus to depart for meet and you will text when you sit on the bus to come back home from the meet! Your initial text should include your first and last name and the grade that you are in!
Additional Information May be Found on the Website
https://www.quia.com/pages/wdwyer/dwyerruns
How you do anything, is how you do everything!
Success Begins in the Mind! Coach Dwyer
Winter Track practices everyday immediately after school and Saturday Mornings!
Meet Schedule and the Gym Times that we have will also influence what we do and what time that we do it!
Always check the weather before leaving your house and be prepared for Outdoor as well as Indoor practices as needed!
"We are what we repeatedly do. Excellence, then, is not an act, but a habit.” Aristotle
HOLD YOURSELF ACCOUNTABLE and RESPONSIBLE FOR WHAT YOU DO AND DO NOT DO!
Daily attendance is MANDATORY! It is your responsibility to text me ASAP for anytime you are having any mental or physical discomfort/problems including seeing the trainer! If in doubt TEXT ME ASAP! I do not have google classroom open on my phone while we are training but can immediately see text messages!
“Regardless of personal accomplishments, the only true satisfaction a player receives is the satisfaction that only comes from being part of a successful team.” — Vince Lombardi
The only person who can limit your possibilities is you. - Jon Gordon / @jongordon11
If they praise you, SHOW UP and DO THE WORK. If they criticize you, SHOW UP and DO THE WORK. If no one even notices you, just SHOW UP and DO THE WORK. Just keep showing up, doing the work, and leading the way. Jon Gordon | @jongordon11
Varsity Winter Track Begins on Monday November13 at 2:00pm on Track/Turf!
Cross Country is in progress and you are more than welcome to stop by any day to start training. You must have an approved physical and your rank one forms must be completed!
2023-2024 Varsity Girls Winter Track
23-24 Winter Track
Google Class code by4we2z
Please be aware of the Google Classroom Attendance Procedures for Winter Track!
As soon as you arrive at practice, you will open your Google Classroom Attendance Question and Submit the time that you arrived at practice. At the conclusion of practice, you will open your Google Classroom Attendance Question and Submit the time that you left practice.
You will add an Explanation if Tardy or Absent!
Did you see the trainer today? If so, explain and be specific.
Is there anything that I should be aware of?
How you do anything, is how you do everything!
Success Begins in the Mind! Coach Dwyer
Winter Track practices everyday immediately after school and Saturday Mornings!
Meet Schedule and the Gym Times that we have will also influence what we do and what time that we do it!
Always check the weather before leaving your house and be prepared for Outdoor as well as Indoor practices as needed!
"We are what we repeatedly do. Excellence, then, is not an act, but a habit.” Aristotle
HOLD YOURSELF ACCOUNTABLE and RESPONSIBLE FOR WHAT YOU DO AND DO NOT DO!
Daily attendance is MANDATORY! It is your responsibility to text me ASAP for anytime you are having any mental or physical discomfort/problems including seeing the trainer! If in doubt TEXT ME ASAP! I do not have google classroom open on my phone while we are training but can immediately see text messages!
“Regardless of personal accomplishments, the only true satisfaction a player receives is the satisfaction that only comes from being part of a successful team.” — Vince Lombardi
Discomfort leads to growth.
If you want to get better you have to be willing to be uncomfortable.
Difference makers turn struggle into strength, pain into purpose, fear into fuel, mistakes into messages and tests into testimonies. Don’t let your situation define you. Overcome your situation and define yourself.
- Jon Gordon / @jongordon11
"Don't overlook the basics. Don't ignore the foundation. How long can a tree remain standing without the roots?" James Clear
Difference makers turn struggle into strength, pain into purpose, fear into fuel, mistakes into messages and tests into testimonies. Don’t let your situation define you. Overcome your situation and define yourself. - Jon Gordon / @jongordon11
Be prepared and check Google Classroom/Website for any updates!
How you do anything, is how you do everything! Success Begins in the Mind! Coach Dwyer
"I EXPECT great things to happen today. I will look for the good and be open to the opportunities around me."
Read it and repeat it. Intention matters. How you see the world determines the world you see. - Jon Gordon / @jongordon11
You don’t have to be great to start, but you have to start to be great! Zig Ziglar
Slowing down is sometimes the best way to speed up." — Mike Vance
“Regardless of personal accomplishments, the only true satisfaction a player receives is the satisfaction that only comes from being part of a successful team.” — Vince Lombardi
Discomfort leads to growth.
If you want to get better you have to be willing to be uncomfortable.
Difference makers turn struggle into strength, pain into purpose, fear into fuel, mistakes into messages and tests into testimonies. Don’t let your situation define you. Overcome your situation and define yourself.
- Jon Gordon / @jongordon11
Great Article on Practicing The Drums! Does this relate to RUNNING?
I quit practicing by Jared Falk 101523
I quit practicing.
For a couple of months… just to see what would happen.
It’s good to be disciplined. But sometimes you want to feel that natural urge to play the drums – like when you were a kid.
So I decided to wait and let it come back naturally.
And an interesting thing happened when I stopped practicing:
Nothing… … at first.
For a few weeks, my skills felt great – some things even started to get better!
“Maybe I don’t need to practice anymore?” I naively thought to myself. And then reality set in. I started to lose my fluidity, speed and control on the kit – there was a delayed effect. And this is when I realized the truth:
“All success [and failure] is a lagging indicator.”
(And this one is from James Clear, the author of ‘Atomic Habits’ – highly recommend!)
Drumming is amazing.
Nothing compares to the feeling of crashing into the chorus of your favorite song, laying into every snare with your entire spirit, or nailing an iconic drum fill.
But like any discipline… there’s a boring side to it.
And it can be beautiful.
You spend hours on rudiments, technique and independence. Running the same exercises over and over… so why fight it?
If you fall in love with the process, it will never feel like work.
My challenge to you: Reframe what “boring” means when you’re practicing.
Start associating those feelings with progress and discipline. You might even start to crave a good workout session on the practice pad.
You might not see the results today or tomorrow…
But you’ll see HUGE changes over months and years.
Drumming is a marathon, not a sprint.
To Your Drumming Success,
- Jared Falk
"I EXPECT great things to happen today. I will look for the good and be open to the opportunities around me."
Read it and repeat it. Intention matters. How you see the world determines the world you see. - Jon Gordon / @jongordon11
Martial artist and actor Bruce Lee on pushing yourself:
"Don't fear failure. Not failure, but low aim, is the crime. In great attempts it is glorious even to fail."
Girls Winter Track Schedule with Details as of 110723
Sunday 12/3/2023 9:00 AM - 11:45 AM Crossover A @ SCCC Bus 7:25 AM
Saturday 12/9/2023 5:15 PM - 8:00 PM Crossover B @ SCCC Bus 3:25 PM
Saturday 12/16/2023 5:15 PM - 8:00 PM Crossover C @ SCCC Bus 3:25 PM
Friday 12/22/2023 5:00 PM - 9:00 PM Jim Howard Meet - Small Schools SCCC Bus 3:25 PM
Thursday 12/28/2023 12:30 PM - 3:30 PM Weight throw, Pole vault, Unseeded distance runners, 3200, 3000, 1600, 1500, Walk St. Anthony's BUS 10:45AM
Sunday 1/7/2024 11:45 AM - 2:30 PM Crossover D @ SCCC Bus 10:00 AM
Saturday 1/13/2024 1:00 PM - 5:00 PM Zeitler Relays - (Leagues 3,4,5) SCCC Bus 11:20AM
Saturday 1/20/2024 2:00 PM - 4:30 PM League 5 Championships SCCC Bus 7:25 AM
Saturday 1/27/2024 1:00 PM - 5:00 PM Art Mitchell Meet- Small Schools SCCC Bus 11:20AM
Sunday 2/4/2024 10:00 AM - 2:00 PM Small School Championships SCCC Bus 8:00AM
Tuesday 2/13/2024 5:00 PM - 10:00 PM State Qualifier Meet SCCC Bus 3:25 PM
Friday 2/16/2024 4:00 PM - 8:00 PM State Qualifier for Weight Throw/Pole Vault St. Anthony's TBD
Success Begins in the Mind! Coach Dwyer
You will never rise above the level of your belief! What you believe determines what you create. Believe bigger today.
Jon Gordon / @jongordon11
Expect to Win Today. Champions expect success. Their positive beliefs often lead to positive actions and outcomes. They win in their mind first.
Jon Gordon / @jongordon11
* Make Ups
Tue 10/3/2023 Sayville @ Mt Sinai Sunken Meadow State Park 5:00PM 3:30PM Bus
Sat 10/7/23 Suffolk Officials Invitational @ Sunken Meadow 10:00am start 8:00am Bus
Tue 10/10/2023 Kings Park @ Mt Sinai Sunken Meadow State Park 5:00PM 3:30PM Bus
*Fri 10/13/23 Suffolk Coaches Invitational @ Sunken Meadow 3:30pm Start Own Rides!
Tue 10/17/2023 Mt Sinai @ Hampton Bays Red Creek Park 4:45PM 3:30PM Bus
*Thu 10/19/23 SWR Knipfing Invitational @ Fireman’s Field in Ridge 4:00pm start 3:30pm Bus
Tue 10/24/23 Division Championships @ Sunken Meadow 1:00pm start 11:00am Bus
Fri 11/3/23 State Qualifier Meet @ Sunken Meadow 1:00pm start 11:00am Bus
Sat 11/11/23 State Meet @ Vernon Verona Sherrill High School
Sat 11/18/23 State Federation Meet Bowdoin Park Wappingers Falls
Struggle leads to strength.
Adversity leads to growth.
Obstacles lead to improvements.
Setbacks lead to comebacks.
Tests lead to testimonies.
The challenges you face are part of the growth plan for your life.
- Jon Gordon | @jongordon11
Winners aren't people who never fail. Winners are people who never quit." Unknown
Remember to order your cross country apparel! Please have your parent get shirts for themselves to support the team at meets! This is for both the boys and the girls. Please carefully check your orders and complete asap!
http://mtsinaigirlsxc23.schwabs2ndwind.com/
Be flexible and patient as the weather influences the order that the workouts will be completed! If heavy rain, we may start in the Weight Room!
Friendly reminder to check yourself for ticks throughout practice, before getting on the bus and when you get home! Remember to pack your bug spray and sunscreen as needed!
Be sure to pack water, food, running gear, (including extra socks and spikes), sunscreen and bug spray if needed. Stay out of the high grass and non mowed areas. Stay on Large trails ONLY!
"We are what we repeatedly do. Excellence, then, is not an act, but a habit.” Aristotle
"Habits are the compound interest of self-improvement." — James Clear
"It’s remarkable how much time people spend chasing things that they don’t really care about. You only have so much energy to put towards the next 24 hours. Pick a habit that you care about. If it really matters to you, then you’ll find a way to make it work." - James Clear
2023 Varsity Cross Country - Boys and Girls Google Class Code uo5dsgd
Dwyer Summer Training Google Classroom Code ngjgfzz
Friendly Reminder to sign up for 2023 Varsity Cross Country if you will be on team!
Google Classroom Code uo5dsgd
Be sure to pack water, food, running gear, sunscreen and bug spray if needed.
Please add to you and your families Calendar ASAP!
2023 Complete Cross Country Schedule as of 081422
Including Invitationals, Championships and 2023 Varsity Cross Country Dual Meet Schedule
Sat 9/9/23 Jim Smith Invitational @ Sunken Meadow 9:30am start 7:00am Bus
Tue 9/12/2023 Mt Sinai @ Islip Sunken Meadow State Park 5:00PM 3:30PM Bus
Fri 9/15/22 Bob Pratt Invitational @ Sunken Meadow 3:30pm 3:30PM Bus
VG will need rides to get there on time for their race. All else will be on bus.
Tue 9/19/2023 Miller Place @ Mt Sinai Sunken Meadow State Park 5:00PM 3:30PM Bus
Sat 9/23/23 Suffolk Coaches Invitational @ Sunken Meadow 9:00am start 7:00am Bus
Fri 9/29/23 SWR Knipfing Invitational @ Fireman’s Field in Ridge 4:00pm start 3:30pm Bus
Tue 10/3/2023 Sayville @ Mt Sinai Sunken Meadow State Park 5:00PM 3:30PM Bus
Sat 10/7/23 Suffolk Officials Invitational @ Sunken Meadow 10:00am start 8:00am Bus
Tue 10/10/2023 Kings Park @ Mt Sinai Sunken Meadow State Park 5:00PM 3:30PM Bus
Tue 10/17/2023 Mt Sinai @ Hampton Bays Red Creek Park 4:45PM 3:30PM Bus
"A good choice may go unrewarded for a long time.
The best choices tend to provide exponential returns and a hallmark of any compounding process is that the greatest rewards are delayed. Things don't really take off until years later. Keep working. Be patient."
- James Clear
"Competition is always a good thing. It forces us to do our best. A monopoly renders people complacent and satisfied with mediocrity." -- Nancy Pearcy, author.
Gianni Versace: "It is nice to have valid competition; it pushes you to do better."
Michael Jordan: "You have competition every day because you set such high standards for yourself that you have to go out every day and live up to that."
A leader is a dealer of hope. Be a champion of what's possible today... inspire others to keep going, share a positive vision for the road ahead... most of all believe in others more than they believe in themselves. - Jon Gordon / @jongordon11
Difference makers turn struggle into strength, pain into purpose, fear into fuel, mistakes into messages and tests into testimonies. Don’t let your situation define you. Overcome your situation and define yourself. - Jon Gordon / @jongordon11
John Wooden didn't win his first national title until his 16th season at UCLA. Starbucks didn’t reach store #5 until 13 years into its history. Sam Walton (Walmart) didn’t open his 2nd store until 7 yrs after starting his company. Be persistent. Success takes time.- Jon Gordon / @jongordon11
GIRLS Spring Track Order of Events for Dual Meets
The High Jump, Pole Vault, and Shot Put (followed by the Discus) will start at the same time at the beginning of the meet.
Triple Jump
100 Meter High Hurdles
1500 Meter Run
400 Meter Run
100 Meter Dash
1500 Meter Walk
800 Meter Run
200 Meter Dash
400 Intermediate Hurdles
3000 Meter Run
Long Jump
400 Meter Relay
1600 Meter Relay
3200 Meter Relay
Be an Over-Believer today! Believe in yourself and believe in others. It's amazing what your team will accomplish when you believe in them. Jon Gordon | @jongordon11
Today, I will:
1. Attack this day with enthusiasm
2. Stay positive
3. Be thankful
4. Learn, improve, grow
5. Be a blessing to others
Jon Gordon / @jongordon11
Be kind today.
Say thank you.
Hold the door open.
Compliment as many people as you can.
Point out the good.
When you go out of your way to make someone else’s day, you’ll make your day great too!
Jon Gordon / @jongordon11
One of the things that holds many of us back, as individuals and teams, is comparing ourselves to others. It's a trap. It causes us to focus on someone else's gifts, talents and purpose versus our own. Focus on being the best YOU that only YOU can be.
Jon Gordon / @jongordon11
During a White House reception Mandela employed the adage to emphasize the need for resilience when facing adversity: “If our expectations, if our fondest prayers and dreams, are not realized,” he said, “then we should all bear in mind that the greatest glory of living lies not in never falling but in rising every time you fall.”
Varsity Girls Spring Track
Begins Monday March 11th
Track/Turf Have Layers with you including Hat/Gloves
Google Classroom Code jrkehky
Any Questions See Coach Dwyer in Room 202 or email wdwyer@mtsinai.k12.ny.us
https://www.quia.com/pages/dwyerruns.html
If I do not have your cell number, 631-223-5838, text me ASAP and include your first and last name with your grade so I can save in my phone and complete the roster for section XI and rank one!
Please be aware of the Google Classroom Attendance Procedures for Spring Track!
As soon as you arrive at practice, you will open your Google Classroom Attendance Question and Submit the time that you arrived at practice. At the conclusion of practice, you will open your Google Classroom Attendance Question and Submit the time that you left practice.
You will add an Explanation if Tardy or Absent!
Did you see the trainer today? If so, explain and be specific.
Is there anything that I should be aware of?
For Meets, You will text me when you sit down on the bus to depart for meet and you will text when you sit on the bus to come back home from the meet! Your initial text should include your first and last name and the grade that you are in!
Additional Information May be Found on the Website
https://www.quia.com/pages/wdwyer/dwyerruns
How you do anything, is how you do everything!
Success Begins in the Mind! Coach Dwyer
Spring Track practices everyday immediately after school and Saturday Mornings!
"We are what we repeatedly do. Excellence, then, is not an act, but a habit.” Aristotle
HOLD YOURSELF ACCOUNTABLE and RESPONSIBLE FOR WHAT YOU DO AND DO NOT DO!
Daily attendance is MANDATORY! It is your responsibility to text me ASAP for anytime you are having any mental or physical discomfort/problems including seeing the trainer! If in doubt TEXT ME ASAP! I do not have google classroom open on my phone while we are training but can immediately see text messages!
“Regardless of personal accomplishments, the only true satisfaction a player receives is the satisfaction that only comes from being part of a successful team.” — Vince Lombardi
2024 Spring Track Schedule as of 020924
Wed 4/3/2024 Shoreham WR @ Mt Sinai Mount Sinai High School 4:30 PM
Tue 4/9/2024 Mt Sinai @ Hampton Bays Hampton Bays High School 5:30 PM
Mon 4/15/2024 Mt Sinai @ Bayport-Blue Pt Bayport Blue Point High School 5:30 PM
Wed 5/1/2024 Elwood/J Glenn @ Mt Sinai Mount Sinai High School 5:15 PM
Wed 5/8/2024 Mt Sinai @ Miller Place Miller Place High School 4:30 PM
2024 Spring Track Full Schedule as of 032324
4/3-Girls Track-4:00pm Spring Track Yearbook Team and Action Pictures!
Wed 4/3/2024 Shoreham WR @ Mt Sinai Mount Sinai High School 4:30 PM
Sat 4/6/24 Longwood Invitational at Longwood HS 2pm-6pm Bus Departs 12:20PM
Tue 4/9/2024 Mt Sinai @ Hampton Bays Hampton Bays High School 5:30 PM Bus 3:40pm
Sat 4/13/24 Suffolk Coaches Invitational @ Bayshore HS 9:30start 7:25am Bus
Mon 4/15/2024 Mt Sinai @ Bayport-Blue Pt Bayport Blue Point High School 5:30 PM Bus 3:40pm
Fri 04/19/24 Joe Brandi Relays at Connetquot HS 6:00pm Start 4:15pm Bus
Sat 04/20/24 Joe Brandi Relays at Connetquot HS 9:30am Start 7:25am Bus
Wed 04/24/24 SteepleFest Plus @ PJHS 10am Start 8:15am Bus NO Bus for girls
Boys have an 8:45am bus that you may ride on!
Sat 04/27/23 Westhampton Beach Invitational at WHB HS 1:30pm Start 11:25am Bus
Wed 5/1/2024 Elwood/J Glenn @ Mt Sinai Mount Sinai High School 5:15 PM
Wed 5/8/2024 Mt Sinai @ Miller Place Miller Place High School 4:30 PM Bus 3:40pm
2024 Spring Track Championships
May 18th (Saturday) Pentathlon County Championships (Day 1) Ward Melville HS
May 19th (Sunday) Pentathlon Rain Date at Ward Melville High School
May 21st (Tuesday) Suffolk County 4B Championships @ Mount Sinai High School
Rain Date is Friday May May 24th for our Championship!
May 30th (Thursday) Section XI State Qual Meet @ Comsewogue HS
May 31st (Friday) Section XI State Qual Meet @ Comsewogue HS
Section XI State Qualifier Meet May 30th and June 1st (Thurs/Fri) Rain Date is Sat June 2nd.
NYSPHSAA & Federation Championships June 7th & 8th (Fri/Sat)
Championships
Pentathlon will be held on Saturday May 18th at 10am! Site Ward Melville HS
County C Championships May 21st (Tuesday) planned to be at Mount Sinai HS
Keep week of May 20th-24th Available for any changes in date!
Section XI State Qualifier Meet May 30th and June 1st (Thurs/Fri) Rain Date is Sat June 2nd.
NYSPHSAA & Federation Championships June 7th & 8th (Fri/Sat)
List of Possible Invitationals for this season to be considered
March 23rd Saturday Ross Golden Memorial Developmental Meet at Bayshore
April 6th (Saturday) Longwood Invitational (Boys & Girls)
April 13th (Saturday) Suffolk Coaches Spring Invite (Girls) Bay Shore
April 19th (Friday) Joe Brandi Meet (Girls) Connetquot
April 20th (Saturday) Joe Brandi Meet
April 24th (Wednesday) Port Jefferson Steeplefest (Boys & Girls)
April 27th (Saturday) Westhampton Invitational (Boys & Girls)
May 3rd (Friday) Saint Anthony’s Invitational (Boys & Girls)
May 4th (Saturday) Saint Anthony’s Invitational
May 4th (Saturday) North Babylon Invitational (Girls)
May 10th (Friday) Don Bohlinger Invitational (Girls) West Babylon
May 11th (Saturday) East End Classic (Boys & Girls) East Hampton
May 13th (Monday) Suffolk Frosh/Soph Meet (Girls)
2024 Spring Track Championships
May 18th (Saturday) Pentathlon County Championships (Day 1)
May 20th (Monday) Suffolk County 3A Championships
May 21st (Tuesday) Suffolk County 4B Championships
May 22nd (Wednesday) Suffolk County 1A Championships
May 23rd (Thursday) Suffolk County 2A Championships
May 30th (Thursday) Section XI State Qual Meet
May 31st (Friday) Section XI State Qual Meet
May 20th (Monday) Suffolk County 3A Championships
May 21st (Tuesday) Suffolk County 4B Championships @ Mount Sinai High School
May 22nd (Wednesday) Suffolk County 1A Championships
May 23rd (Thursday) Suffolk County 2A Championships
Last Year's Schedule for Reference 2023 Spring Track
Saturday 04/01/23 Postponed to 04/08/23
Longwood Invitational at Longwood HS 2pm-6pm Bus Departs promptly at 12:15pm.
Be ready to leave by 12:05pm and on bus by 12:10pm!
Wednesday 04/12/23 SteepleFest Plus @ PJHS 2:30start 1:15pm Bus Departure
1:00PM Dismissal from class.
Saturday 04/15/23 Suffolk Coaches Invitational at Bayshore HS 9:30start 7:30am Bus Departure
Wed 4/19/2023 Mt Sinai @ Bayport-Blue Pt 5:00 PM
Friday 04/21/23 Joe Brandi Relays at Connetquot HS 6:00pm Start 4:00pm Bus
Saturday 04/22/23 Joe Brandi Relays at Connetquot HS 9:30am Start 7:30am Bus
Mon 4/24/2023 Miller Place @ Mt Sinai 4:30 PM
Saturday 04/29/23 Westhampton Beach Invitational at WHB HS 1:30pm Start 11:30am Bus
Thu 5/4/2023 Mt Sinai @ Shoreham WR 4:00 PM
Tue 5/9/2023 Hampton Bays @ Mt Sinai 4:30 PM
County C Championships May 22nd (Monday) planned to be at Mount Sinai HS
County A Championships May 23rd (Tuesday)
County AA Championships May 24th (Wednesday)
County B Championships May 25th (Thursday)
Section XI State Qualifier Meet June 1st & 2nd (Thurs/Fri)
NYSPHSAA & Federation Championships June 9th & 10th (Fri/Sat)
April 1st (Saturday) Longwood Invitational - Girls
April 12th (Wednesday) Port Jefferson Steeplefest (Boys & Girls)
April 15th (Saturday) Suffolk Coaches Girls Spring Invite
April 21& 22 (Fri/Sat) Joe Brandi Meet (Girls)
April 29th (Saturday) Westhampton Beach Invite (Girls)
May 5-7 (Fri/Sunday) Saint Anthony’s Invitational (Boys & Girls)
Tue 3/28/2023 Elwood/J Glenn @ Mt Sinai 5:00 PM Picture Day for Yearbook!
Saturday 04/01/23 ST Day 18 of Training! Mind and Body!
Longwood Invitational at Longwood HS 2pm-6pm Bus Departs promptly at 12:15pm.
Be ready to leave by 12:05pm and on bus by 12:10pm!
April 12th (Wednesday) Port Jefferson Steeplefest (Boys & Girls)
April 15th (Saturday) Suffolk Coaches Girls Spring Invite
Wed 4/19/2023 Mt Sinai @ Bayport-Blue Pt 5:00 PM
April 21& 22 (Fri/Sat) Joe Brandi Meet (Girls)
Mon 4/24/2023 Miller Place @ Mt Sinai 4:30 PM
April 29th (Saturday) Westhampton Beach Invite (Girls)
Thu 5/4/2023 Mt Sinai @ Shoreham WR 4:00 PM
May 5-7 (Fri/Sunday) Saint Anthony’s Invitational (Boys & Girls)
Tue 5/9/2023 Hampton Bays @ Mt Sinai 4:30 PM
It's not your goals that will lead to your success but your commitment to the process. - Jon Gordon / @jongordon11
Don’t blame outside forces for a lack of motivation. Real motivation will always come from within. Jon Gordon / @jongordon11
Difficult times can Define you, Diminish you, or Develop you. #YouDecide
- Jim Kwik / @jimkwik
There's nothing more powerful than a humble person with a warrior spirit who is driven by a bigger purpose. Be that kind of person today. Jon Gordon
You are enough. You matter. You are more capable than you realize.
The enemy knows it can't beat you on its own. So it tries to discourage you so you beat yourself and give up. We don’t give up because it’s hard. We give up because we get discouraged. - Jon Gordon / @jongordon11
Reminder: You will not be practicing/competing if your attendance is not up to date!
MAKE SURE IT IS UPDATED ASAP!
Please be sure that you returned Pink Emergency Contact Card
Don’t let negativity win today. Remember it starts with you. If you are complaining you’re not leading. If you are leading you’re not complaining. One person can’t make a team but one person can break a team. Stay positive! No energy vampires allowed. - Jon Gordon / @jongordon11
10 Things To Do Today:
1. Look for the positives
2. Believe in yourself and others
3. Be thankful
4. Learn, improve, grow
5. Encourage someone
6. Replace HAVE TO with GET TO
7. Focus on Solutions
8. Trust in positive intentions
9. Let go of things you can’t control
10. Do your best
- Jon Gordon / @jongordon11
One of the things that holds many of us back, as individuals and teams, is comparing ourselves to others. It's a trap. It causes us to focus on someone else's gifts, talents and purpose versus our own. Focus on being the best YOU that only YOU can be. - Jon Gordon / @jongordon11
Girls Winter Track Schedule with Details as of 110723
Sunday 12/3/2023 9:00 AM - 11:45 AM Crossover A @ SCCC Bus 7:25 AM
Saturday 12/9/2023 5:15 PM - 8:00 PM Crossover B @ SCCC Bus 3:25 PM
Saturday 12/16/2023 5:15 PM - 8:00 PM Crossover C @ SCCC Bus 3:25 PM
Friday 12/22/2023 5:00 PM - 9:00 PM Jim Howard Meet - Small Schools SCCC Bus 3:25 PM
Not Attending-Thursday 12/28/2023 12:30 PM - 3:30 PM Weight throw, Pole vault, Unseeded distance runners, 3200, 3000, 1600, 1500, Walk St. Anthony's BUS 10:45AM
Sunday 1/7/2024 11:45 AM - 2:30 PM Crossover D @ SCCC Bus 10:00 AM
Saturday 1/13/2024 1:00 PM - 5:00 PM Zeitler Relays - (Leagues 3,4,5) SCCC Bus 11:20AM
Saturday 1/20/2024 2:00 PM - 4:30 PM League 5 Championships SCCC Bus 11:25 AM
Saturday 1/27/2024 1:00 PM - 5:00 PM Art Mitchell Meet- Small Schools SCCC Bus 11:20AM
Sunday 2/4/2024 10:00 AM - 2:00 PM Small School Championships SCCC Bus 8:00AM
Tuesday 2/13/2024 5:00 PM - 10:00 PM State Qualifier Meet SCCC Bus 3:25 PM
Friday 2/16/2024 4:00 PM - 8:00 PM State Qualifier for Weight Throw/Pole Vault St. Anthony's TBD
Initial Tentative 2024 Spring Track Schedule as of 010224
Wed 4/3/2024 Shoreham WR @ Mt Sinai Mount Sinai High School 4:30 PM
Tue 4/9/2024 Mt Sinai @ Hampton Bays Hampton Bays High School 5:30 PM
Mon 4/15/2024 Mt Sinai @ Bayport-Blue Pt Bayport Blue Point High School 5:30 PM
Wed 5/1/2024 Elwood/J Glenn @ Mt Sinai Mount Sinai High School 5:15 PM
Wed 5/8/2024 Mt Sinai @ Miller Place Miller Place High School 4:30 PM
Order of Events: Crossovers A & C
Long Jump, Shot Put and High Jump (Triple Jump follows Long Jump)
55 Meter Hurdles
3000 Meter Run (2 turn box)
55 Meter Dash
600 Meter Run (2 turn stagger)
1000 Meter Run (2 turn box)
300 Meter Dash
1500 Meter Run (1 turn box)
1500 Meter Walk (1 turn box)
4 x 400m Relay (2 turn stagger)
4 x 200m Relay (3 turn stagger)
4 x 800m Relay (2 turn box)
Order of Events: Crossover B & D
Triple Jump, Shot Put, High Jump (Long jump follows Triple Jump)
55 Meter Hurdles
1500 Meter Run (1 turn box)
300 Meter Dash
1000 Meter Run (2 turn box)
600 Meter Run (2 turn stagger)
55 Meter Dash
3000 Meter Run (2 turn box)
1500 Meter Walk (1 turn box)
4 x 400m Relay (2 turn stagger)
4 x 200m Relay (3 turn stagger)
4 x 800m Relay (2 turn box)
Greatness isn't achieved by worrying what everyone thinks of you. Don’t look outside. The praise, criticism, expectations; it’s all just noise. Look inside to your heart and soul and do your thing. Do it with love and create greatness from the inside out.
Jon Gordon | @jongordon11
Circumstances have no power over you. One day you’re in traffic and it bothers you. The next day you’re in a great mood and it doesn’t. It’s not the traffic. If it was it would always cause the same response. It’s not the event or circumstance. It’s always your state of mind. - Jon Gordon / @jongordon11
“Success is stumbling from failure to failure with no loss of enthusiasm.” Winston Churchill
"Forget about peak performance. Would your results improve if you simply focused on being reliable in the normal moments? Show up when it's easy to skip. Do the fundamentals and do them well. And so on. Before you make it complicated, remember there are always simple improvements waiting to be made."
James Clear
THESE MUST BE ANSWERED ASAP! Submit at the start of practice when you arrive, you can then resubmit when you are completed with practice!
Time Arrived at Practice
Time Departed from Practice
If you are Tardy or Absent From Practice, please specify why!
If you saw the athletic trainer, clearly state why!
Please see me AND text me ASAP for any injuries or anything that I should be made aware of!
Please be aware of the Google Classroom Attendance Procedures for Winter Track!
As soon as you arrive at practice, you will open your Google Classroom Attendance Question and Submit the time that you arrived at practice. At the conclusion of practice, you will open your Google Classroom Attendance Question and Submit the time that you left practice.
You will add an Explanation if Tardy or Absent!
Did you see the trainer today? If so, explain and be specific.
Is there anything that I should be aware of?
For Meets, You will text me when you sit down on the bus to depart for meet and you will text when you sit on the bus to come back home from the meet! Your initial text should include your first and last name and the grade that you are in!
Additional Information May be Found on the Website
https://www.quia.com/pages/wdwyer/dwyerruns
How you do anything, is how you do everything!
Success Begins in the Mind! Coach Dwyer
Winter Track practices everyday immediately after school and Saturday Mornings!
Meet Schedule and the Gym Times that we have will also influence what we do and what time that we do it!
Always check the weather before leaving your house and be prepared for Outdoor as well as Indoor practices as needed!
"We are what we repeatedly do. Excellence, then, is not an act, but a habit.” Aristotle
HOLD YOURSELF ACCOUNTABLE and RESPONSIBLE FOR WHAT YOU DO AND DO NOT DO!
Daily attendance is MANDATORY! It is your responsibility to text me ASAP for anytime you are having any mental or physical discomfort/problems including seeing the trainer! If in doubt TEXT ME ASAP! I do not have google classroom open on my phone while we are training but can immediately see text messages!
“Regardless of personal accomplishments, the only true satisfaction a player receives is the satisfaction that only comes from being part of a successful team.” — Vince Lombardi
The only person who can limit your possibilities is you. - Jon Gordon / @jongordon11
If they praise you, SHOW UP and DO THE WORK. If they criticize you, SHOW UP and DO THE WORK. If no one even notices you, just SHOW UP and DO THE WORK. Just keep showing up, doing the work, and leading the way. Jon Gordon | @jongordon11
Varsity Winter Track Begins on Monday November13 at 2:00pm on Track/Turf!
Cross Country is in progress and you are more than welcome to stop by any day to start training. You must have an approved physical and your rank one forms must be completed!
2023-2024 Varsity Girls Winter Track
23-24 Winter Track
Google Class code by4we2z
Please be aware of the Google Classroom Attendance Procedures for Winter Track!
As soon as you arrive at practice, you will open your Google Classroom Attendance Question and Submit the time that you arrived at practice. At the conclusion of practice, you will open your Google Classroom Attendance Question and Submit the time that you left practice.
You will add an Explanation if Tardy or Absent!
Did you see the trainer today? If so, explain and be specific.
Is there anything that I should be aware of?
How you do anything, is how you do everything!
Success Begins in the Mind! Coach Dwyer
Winter Track practices everyday immediately after school and Saturday Mornings!
Meet Schedule and the Gym Times that we have will also influence what we do and what time that we do it!
Always check the weather before leaving your house and be prepared for Outdoor as well as Indoor practices as needed!
"We are what we repeatedly do. Excellence, then, is not an act, but a habit.” Aristotle
HOLD YOURSELF ACCOUNTABLE and RESPONSIBLE FOR WHAT YOU DO AND DO NOT DO!
Daily attendance is MANDATORY! It is your responsibility to text me ASAP for anytime you are having any mental or physical discomfort/problems including seeing the trainer! If in doubt TEXT ME ASAP! I do not have google classroom open on my phone while we are training but can immediately see text messages!
“Regardless of personal accomplishments, the only true satisfaction a player receives is the satisfaction that only comes from being part of a successful team.” — Vince Lombardi
Discomfort leads to growth.
If you want to get better you have to be willing to be uncomfortable.
Difference makers turn struggle into strength, pain into purpose, fear into fuel, mistakes into messages and tests into testimonies. Don’t let your situation define you. Overcome your situation and define yourself.
- Jon Gordon / @jongordon11
"Don't overlook the basics. Don't ignore the foundation. How long can a tree remain standing without the roots?" James Clear
Difference makers turn struggle into strength, pain into purpose, fear into fuel, mistakes into messages and tests into testimonies. Don’t let your situation define you. Overcome your situation and define yourself. - Jon Gordon / @jongordon11
Be prepared and check Google Classroom/Website for any updates!
How you do anything, is how you do everything! Success Begins in the Mind! Coach Dwyer
"I EXPECT great things to happen today. I will look for the good and be open to the opportunities around me."
Read it and repeat it. Intention matters. How you see the world determines the world you see. - Jon Gordon / @jongordon11
You don’t have to be great to start, but you have to start to be great! Zig Ziglar
Slowing down is sometimes the best way to speed up." — Mike Vance
“Regardless of personal accomplishments, the only true satisfaction a player receives is the satisfaction that only comes from being part of a successful team.” — Vince Lombardi
Discomfort leads to growth.
If you want to get better you have to be willing to be uncomfortable.
Difference makers turn struggle into strength, pain into purpose, fear into fuel, mistakes into messages and tests into testimonies. Don’t let your situation define you. Overcome your situation and define yourself.
- Jon Gordon / @jongordon11
Great Article on Practicing The Drums! Does this relate to RUNNING?
I quit practicing by Jared Falk 101523
I quit practicing.
For a couple of months… just to see what would happen.
It’s good to be disciplined. But sometimes you want to feel that natural urge to play the drums – like when you were a kid.
So I decided to wait and let it come back naturally.
And an interesting thing happened when I stopped practicing:
Nothing… … at first.
For a few weeks, my skills felt great – some things even started to get better!
“Maybe I don’t need to practice anymore?” I naively thought to myself. And then reality set in. I started to lose my fluidity, speed and control on the kit – there was a delayed effect. And this is when I realized the truth:
“All success [and failure] is a lagging indicator.”
(And this one is from James Clear, the author of ‘Atomic Habits’ – highly recommend!)
Drumming is amazing.
Nothing compares to the feeling of crashing into the chorus of your favorite song, laying into every snare with your entire spirit, or nailing an iconic drum fill.
But like any discipline… there’s a boring side to it.
And it can be beautiful.
You spend hours on rudiments, technique and independence. Running the same exercises over and over… so why fight it?
If you fall in love with the process, it will never feel like work.
My challenge to you: Reframe what “boring” means when you’re practicing.
Start associating those feelings with progress and discipline. You might even start to crave a good workout session on the practice pad.
You might not see the results today or tomorrow…
But you’ll see HUGE changes over months and years.
Drumming is a marathon, not a sprint.
To Your Drumming Success,
- Jared Falk
"I EXPECT great things to happen today. I will look for the good and be open to the opportunities around me."
Read it and repeat it. Intention matters. How you see the world determines the world you see. - Jon Gordon / @jongordon11
Martial artist and actor Bruce Lee on pushing yourself:
"Don't fear failure. Not failure, but low aim, is the crime. In great attempts it is glorious even to fail."
Girls Winter Track Schedule with Details as of 110723
Sunday 12/3/2023 9:00 AM - 11:45 AM Crossover A @ SCCC Bus 7:25 AM
Saturday 12/9/2023 5:15 PM - 8:00 PM Crossover B @ SCCC Bus 3:25 PM
Saturday 12/16/2023 5:15 PM - 8:00 PM Crossover C @ SCCC Bus 3:25 PM
Friday 12/22/2023 5:00 PM - 9:00 PM Jim Howard Meet - Small Schools SCCC Bus 3:25 PM
Thursday 12/28/2023 12:30 PM - 3:30 PM Weight throw, Pole vault, Unseeded distance runners, 3200, 3000, 1600, 1500, Walk St. Anthony's BUS 10:45AM
Sunday 1/7/2024 11:45 AM - 2:30 PM Crossover D @ SCCC Bus 10:00 AM
Saturday 1/13/2024 1:00 PM - 5:00 PM Zeitler Relays - (Leagues 3,4,5) SCCC Bus 11:20AM
Saturday 1/20/2024 2:00 PM - 4:30 PM League 5 Championships SCCC Bus 7:25 AM
Saturday 1/27/2024 1:00 PM - 5:00 PM Art Mitchell Meet- Small Schools SCCC Bus 11:20AM
Sunday 2/4/2024 10:00 AM - 2:00 PM Small School Championships SCCC Bus 8:00AM
Tuesday 2/13/2024 5:00 PM - 10:00 PM State Qualifier Meet SCCC Bus 3:25 PM
Friday 2/16/2024 4:00 PM - 8:00 PM State Qualifier for Weight Throw/Pole Vault St. Anthony's TBD
Success Begins in the Mind! Coach Dwyer
You will never rise above the level of your belief! What you believe determines what you create. Believe bigger today.
Jon Gordon / @jongordon11
Expect to Win Today. Champions expect success. Their positive beliefs often lead to positive actions and outcomes. They win in their mind first.
Jon Gordon / @jongordon11
* Make Ups
Tue 10/3/2023 Sayville @ Mt Sinai Sunken Meadow State Park 5:00PM 3:30PM Bus
Sat 10/7/23 Suffolk Officials Invitational @ Sunken Meadow 10:00am start 8:00am Bus
Tue 10/10/2023 Kings Park @ Mt Sinai Sunken Meadow State Park 5:00PM 3:30PM Bus
*Fri 10/13/23 Suffolk Coaches Invitational @ Sunken Meadow 3:30pm Start Own Rides!
Tue 10/17/2023 Mt Sinai @ Hampton Bays Red Creek Park 4:45PM 3:30PM Bus
*Thu 10/19/23 SWR Knipfing Invitational @ Fireman’s Field in Ridge 4:00pm start 3:30pm Bus
Tue 10/24/23 Division Championships @ Sunken Meadow 1:00pm start 11:00am Bus
Fri 11/3/23 State Qualifier Meet @ Sunken Meadow 1:00pm start 11:00am Bus
Sat 11/11/23 State Meet @ Vernon Verona Sherrill High School
Sat 11/18/23 State Federation Meet Bowdoin Park Wappingers Falls
Struggle leads to strength.
Adversity leads to growth.
Obstacles lead to improvements.
Setbacks lead to comebacks.
Tests lead to testimonies.
The challenges you face are part of the growth plan for your life.
- Jon Gordon | @jongordon11
Winners aren't people who never fail. Winners are people who never quit." Unknown
Remember to order your cross country apparel! Please have your parent get shirts for themselves to support the team at meets! This is for both the boys and the girls. Please carefully check your orders and complete asap!
http://mtsinaigirlsxc23.schwabs2ndwind.com/
Be flexible and patient as the weather influences the order that the workouts will be completed! If heavy rain, we may start in the Weight Room!
Friendly reminder to check yourself for ticks throughout practice, before getting on the bus and when you get home! Remember to pack your bug spray and sunscreen as needed!
Be sure to pack water, food, running gear, (including extra socks and spikes), sunscreen and bug spray if needed. Stay out of the high grass and non mowed areas. Stay on Large trails ONLY!
"We are what we repeatedly do. Excellence, then, is not an act, but a habit.” Aristotle
"Habits are the compound interest of self-improvement." — James Clear
"It’s remarkable how much time people spend chasing things that they don’t really care about. You only have so much energy to put towards the next 24 hours. Pick a habit that you care about. If it really matters to you, then you’ll find a way to make it work." - James
Be sure to pack water, food, running gear, sunscreen and bug spray if needed.
Please add to you and your families Calendar ASAP!
2023 Complete Cross Country Schedule as of 081422
Including Invitationals, Championships and 2023 Varsity Cross Country Dual Meet Schedule
Sat 9/9/23 Jim Smith Invitational @ Sunken Meadow 9:30am start 7:00am Bus
Tue 9/12/2023 Mt Sinai @ Islip Sunken Meadow State Park 5:00PM 3:30PM Bus
Fri 9/15/22 Bob Pratt Invitational @ Sunken Meadow 3:30pm 3:30PM Bus
VG will need rides to get there on time for their race. All else will be on bus.
Tue 9/19/2023 Miller Place @ Mt Sinai Sunken Meadow State Park 5:00PM 3:30PM Bus
Sat 9/23/23 Suffolk Coaches Invitational @ Sunken Meadow 9:00am start 7:00am Bus
Fri 9/29/23 SWR Knipfing Invitational @ Fireman’s Field in Ridge 4:00pm start 3:30pm Bus
Tue 10/3/2023 Sayville @ Mt Sinai Sunken Meadow State Park 5:00PM 3:30PM Bus
Sat 10/7/23 Suffolk Officials Invitational @ Sunken Meadow 10:00am start 8:00am Bus
Tue 10/10/2023 Kings Park @ Mt Sinai Sunken Meadow State Park 5:00PM 3:30PM Bus
Tue 10/17/2023 Mt Sinai @ Hampton Bays Red Creek Park 4:45PM 3:30PM Bus
"A good choice may go unrewarded for a long time.
The best choices tend to provide exponential returns and a hallmark of any compounding process is that the greatest rewards are delayed. Things don't really take off until years later. Keep working. Be patient."
- James Clear
"Competition is always a good thing. It forces us to do our best. A monopoly renders people complacent and satisfied with mediocrity." -- Nancy Pearcy, author.
Gianni Versace: "It is nice to have valid competition; it pushes you to do better."
Michael Jordan: "You have competition every day because you set such high standards for yourself that you have to go out every day and live up to that."
A leader is a dealer of hope. Be a champion of what's possible today... inspire others to keep going, share a positive vision for the road ahead... most of all believe in others more than they believe in themselves. - Jon Gordon / @jongordon11
Difference makers turn struggle into strength, pain into purpose, fear into fuel, mistakes into messages and tests into testimonies. Don’t let your situation define you. Overcome your situation and define yourself. - Jon Gordon / @jongordon11
John Wooden didn't win his first national title until his 16th season at UCLA. Starbucks didn’t reach store #5 until 13 years into its history. Sam Walton (Walmart) didn’t open his 2nd store until 7 yrs after starting his company. Be persistent. Success takes time.- Jon Gordon / @jongordon11
GIRLS Spring Track Order of Events for Dual Meets
The High Jump, Pole Vault, and Shot Put (followed by the Discus) will start at the same time at the beginning of the meet.
Triple Jump
100 Meter High Hurdles
1500 Meter Run
400 Meter Run
100 Meter Dash
1500 Meter Walk
800 Meter Run
200 Meter Dash
400 Intermediate Hurdles
3000 Meter Run
Long Jump
400 Meter Relay
1600 Meter Relay
3200 Meter Relay
Be an Over-Believer today! Believe in yourself and believe in others. It's amazing what your team will accomplish when you believe in them. Jon Gordon | @jongordon11
Today, I will:
1. Attack this day with enthusiasm
2. Stay positive
3. Be thankful
4. Learn, improve, grow
5. Be a blessing to others
Jon Gordon / @jongordon11
Be kind today.
Say thank you.
Hold the door open.
Compliment as many people as you can.
Point out the good.
When you go out of your way to make someone else’s day, you’ll make your day great too!
Jon Gordon / @jongordon11
One of the things that holds many of us back, as individuals and teams, is comparing ourselves to others. It's a trap. It causes us to focus on someone else's gifts, talents and purpose versus our own. Focus on being the best YOU that only YOU can be.
Jon Gordon / @jongordon11
During a White House reception Mandela employed the adage to emphasize the need for resilience when facing adversity: “If our expectations, if our fondest prayers and dreams, are not realized,” he said, “then we should all bear in mind that the greatest glory of living lies not in never falling but in rising every time you fall.”
Varsity Girls Spring Track
Begins Monday March 11th
Track/Turf Have Layers with you including Hat/Gloves
Google Classroom Code jrkehky
Any Questions See Coach Dwyer in Room 202 or email wdwyer@mtsinai.k12.ny.us
https://www.quia.com/pages/dwyerruns.html
If I do not have your cell number, 631-223-5838, text me ASAP and include your first and last name with your grade so I can save in my phone and complete the roster for section XI and rank one!
Please be aware of the Google Classroom Attendance Procedures for Spring Track!
As soon as you arrive at practice, you will open your Google Classroom Attendance Question and Submit the time that you arrived at practice. At the conclusion of practice, you will open your Google Classroom Attendance Question and Submit the time that you left practice.
You will add an Explanation if Tardy or Absent!
Did you see the trainer today? If so, explain and be specific.
Is there anything that I should be aware of?
For Meets, You will text me when you sit down on the bus to depart for meet and you will text when you sit on the bus to come back home from the meet! Your initial text should include your first and last name and the grade that you are in!
Additional Information May be Found on the Website
https://www.quia.com/pages/wdwyer/dwyerruns
How you do anything, is how you do everything!
Success Begins in the Mind! Coach Dwyer
Spring Track practices everyday immediately after school and Saturday Mornings!
"We are what we repeatedly do. Excellence, then, is not an act, but a habit.” Aristotle
HOLD YOURSELF ACCOUNTABLE and RESPONSIBLE FOR WHAT YOU DO AND DO NOT DO!
Daily attendance is MANDATORY! It is your responsibility to text me ASAP for anytime you are having any mental or physical discomfort/problems including seeing the trainer! If in doubt TEXT ME ASAP! I do not have google classroom open on my phone while we are training but can immediately see text messages!
“Regardless of personal accomplishments, the only true satisfaction a player receives is the satisfaction that only comes from being part of a successful team.” — Vince Lombardi
2024 Spring Track Schedule as of 020924
Wed 4/3/2024 Shoreham WR @ Mt Sinai Mount Sinai High School 4:30 PM
Tue 4/9/2024 Mt Sinai @ Hampton Bays Hampton Bays High School 5:30 PM
Mon 4/15/2024 Mt Sinai @ Bayport-Blue Pt Bayport Blue Point High School 5:30 PM
Wed 5/1/2024 Elwood/J Glenn @ Mt Sinai Mount Sinai High School 5:15 PM
Wed 5/8/2024 Mt Sinai @ Miller Place Miller Place High School 4:30 PM
2024 Spring Track Full Schedule as of 032324
4/3-Girls Track-4:00pm Spring Track Yearbook Team and Action Pictures!
Wed 4/3/2024 Shoreham WR @ Mt Sinai Mount Sinai High School 4:30 PM
Sat 4/6/24 Longwood Invitational at Longwood HS 2pm-6pm Bus Departs 12:20PM
Tue 4/9/2024 Mt Sinai @ Hampton Bays Hampton Bays High School 5:30 PM Bus 3:40pm
Sat 4/13/24 Suffolk Coaches Invitational @ Bayshore HS 9:30start 7:25am Bus
Mon 4/15/2024 Mt Sinai @ Bayport-Blue Pt Bayport Blue Point High School 5:30 PM Bus 3:40pm
Fri 04/19/24 Joe Brandi Relays at Connetquot HS 6:00pm Start 4:15pm Bus
Sat 04/20/24 Joe Brandi Relays at Connetquot HS 9:30am Start 7:25am Bus
Wed 04/24/24 SteepleFest Plus @ PJHS 10am Start 8:15am Bus NO Bus for girls
Boys have an 8:45am bus that you may ride on!
Sat 04/27/23 Westhampton Beach Invitational at WHB HS 1:30pm Start 11:25am Bus
Wed 5/1/2024 Elwood/J Glenn @ Mt Sinai Mount Sinai High School 5:15 PM
Wed 5/8/2024 Mt Sinai @ Miller Place Miller Place High School 4:30 PM Bus 3:40pm
2024 Spring Track Championships
May 18th (Saturday) Pentathlon County Championships (Day 1) Ward Melville HS
May 19th (Sunday) Pentathlon Rain Date at Ward Melville High School
May 21st (Tuesday) Suffolk County 4B Championships @ Mount Sinai High School
Rain Date is Friday May May 24th for our Championship!
May 30th (Thursday) Section XI State Qual Meet @ Comsewogue HS
May 31st (Friday) Section XI State Qual Meet @ Comsewogue HS
Section XI State Qualifier Meet May 30th and June 1st (Thurs/Fri) Rain Date is Sat June 2nd.
NYSPHSAA & Federation Championships June 7th & 8th (Fri/Sat)
Championships
Pentathlon will be held on Saturday May 18th at 10am! Site Ward Melville HS
County C Championships May 21st (Tuesday) planned to be at Mount Sinai HS
Keep week of May 20th-24th Available for any changes in date!
Section XI State Qualifier Meet May 30th and June 1st (Thurs/Fri) Rain Date is Sat June 2nd.
NYSPHSAA & Federation Championships June 7th & 8th (Fri/Sat)
List of Possible Invitationals for this season to be considered
March 23rd Saturday Ross Golden Memorial Developmental Meet at Bayshore
April 6th (Saturday) Longwood Invitational (Boys & Girls)
April 13th (Saturday) Suffolk Coaches Spring Invite (Girls) Bay Shore
April 19th (Friday) Joe Brandi Meet (Girls) Connetquot
April 20th (Saturday) Joe Brandi Meet
April 24th (Wednesday) Port Jefferson Steeplefest (Boys & Girls)
April 27th (Saturday) Westhampton Invitational (Boys & Girls)
May 3rd (Friday) Saint Anthony’s Invitational (Boys & Girls)
May 4th (Saturday) Saint Anthony’s Invitational
May 4th (Saturday) North Babylon Invitational (Girls)
May 10th (Friday) Don Bohlinger Invitational (Girls) West Babylon
May 11th (Saturday) East End Classic (Boys & Girls) East Hampton
May 13th (Monday) Suffolk Frosh/Soph Meet (Girls)
2024 Spring Track Championships
May 18th (Saturday) Pentathlon County Championships (Day 1)
May 20th (Monday) Suffolk County 3A Championships
May 21st (Tuesday) Suffolk County 4B Championships
May 22nd (Wednesday) Suffolk County 1A Championships
May 23rd (Thursday) Suffolk County 2A Championships
May 30th (Thursday) Section XI State Qual Meet
May 31st (Friday) Section XI State Qual Meet
May 20th (Monday) Suffolk County 3A Championships
May 21st (Tuesday) Suffolk County 4B Championships @ Mount Sinai High School
May 22nd (Wednesday) Suffolk County 1A Championships
May 23rd (Thursday) Suffolk County 2A Championships
Last Year's Schedule for Reference 2023 Spring Track
Saturday 04/01/23 Postponed to 04/08/23
Longwood Invitational at Longwood HS 2pm-6pm Bus Departs promptly at 12:15pm.
Be ready to leave by 12:05pm and on bus by 12:10pm!
Wednesday 04/12/23 SteepleFest Plus @ PJHS 2:30start 1:15pm Bus Departure
1:00PM Dismissal from class.
Saturday 04/15/23 Suffolk Coaches Invitational at Bayshore HS 9:30start 7:30am Bus Departure
Wed 4/19/2023 Mt Sinai @ Bayport-Blue Pt 5:00 PM
Friday 04/21/23 Joe Brandi Relays at Connetquot HS 6:00pm Start 4:00pm Bus
Saturday 04/22/23 Joe Brandi Relays at Connetquot HS 9:30am Start 7:30am Bus
Mon 4/24/2023 Miller Place @ Mt Sinai 4:30 PM
Saturday 04/29/23 Westhampton Beach Invitational at WHB HS 1:30pm Start 11:30am Bus
Thu 5/4/2023 Mt Sinai @ Shoreham WR 4:00 PM
Tue 5/9/2023 Hampton Bays @ Mt Sinai 4:30 PM
County C Championships May 22nd (Monday) planned to be at Mount Sinai HS
County A Championships May 23rd (Tuesday)
County AA Championships May 24th (Wednesday)
County B Championships May 25th (Thursday)
Section XI State Qualifier Meet June 1st & 2nd (Thurs/Fri)
NYSPHSAA & Federation Championships June 9th & 10th (Fri/Sat)
April 1st (Saturday) Longwood Invitational - Girls
April 12th (Wednesday) Port Jefferson Steeplefest (Boys & Girls)
April 15th (Saturday) Suffolk Coaches Girls Spring Invite
April 21& 22 (Fri/Sat) Joe Brandi Meet (Girls)
April 29th (Saturday) Westhampton Beach Invite (Girls)
May 5-7 (Fri/Sunday) Saint Anthony’s Invitational (Boys & Girls)
Tue 3/28/2023 Elwood/J Glenn @ Mt Sinai 5:00 PM Picture Day for Yearbook!
Saturday 04/01/23 ST Day 18 of Training! Mind and Body!
Longwood Invitational at Longwood HS 2pm-6pm Bus Departs promptly at 12:15pm.
Be ready to leave by 12:05pm and on bus by 12:10pm!
April 12th (Wednesday) Port Jefferson Steeplefest (Boys & Girls)
April 15th (Saturday) Suffolk Coaches Girls Spring Invite
Wed 4/19/2023 Mt Sinai @ Bayport-Blue Pt 5:00 PM
April 21& 22 (Fri/Sat) Joe Brandi Meet (Girls)
Mon 4/24/2023 Miller Place @ Mt Sinai 4:30 PM
April 29th (Saturday) Westhampton Beach Invite (Girls)
Thu 5/4/2023 Mt Sinai @ Shoreham WR 4:00 PM
May 5-7 (Fri/Sunday) Saint Anthony’s Invitational (Boys & Girls)
Tue 5/9/2023 Hampton Bays @ Mt Sinai 4:30 PM
It's not your goals that will lead to your success but your commitment to the process. - Jon Gordon / @jongordon11
Don’t blame outside forces for a lack of motivation. Real motivation will always come from within. Jon Gordon / @jongordon11
Difficult times can Define you, Diminish you, or Develop you. #YouDecide
- Jim Kwik / @jimkwik
There's nothing more powerful than a humble person with a warrior spirit who is driven by a bigger purpose. Be that kind of person today. Jon Gordon
You are enough. You matter. You are more capable than you realize.
The enemy knows it can't beat you on its own. So it tries to discourage you so you beat yourself and give up. We don’t give up because it’s hard. We give up because we get discouraged. - Jon Gordon / @jongordon11
Reminder: You will not be practicing/competing if your attendance is not up to date!
MAKE SURE IT IS UPDATED ASAP!
Please be sure that you returned Pink Emergency Contact Card
Don’t let negativity win today. Remember it starts with you. If you are complaining you’re not leading. If you are leading you’re not complaining. One person can’t make a team but one person can break a team. Stay positive! No energy vampires allowed. - Jon Gordon / @jongordon11
10 Things To Do Today:
1. Look for the positives
2. Believe in yourself and others
3. Be thankful
4. Learn, improve, grow
5. Encourage someone
6. Replace HAVE TO with GET TO
7. Focus on Solutions
8. Trust in positive intentions
9. Let go of things you can’t control
10. Do your best
- Jon Gordon / @jongordon11
One of the things that holds many of us back, as individuals and teams, is comparing ourselves to others. It's a trap. It causes us to focus on someone else's gifts, talents and purpose versus our own. Focus on being the best YOU that only YOU can be. - Jon Gordon / @jongordon11
Girls Winter Track Schedule with Details as of 110723
Sunday 12/3/2023 9:00 AM - 11:45 AM Crossover A @ SCCC Bus 7:25 AM
Saturday 12/9/2023 5:15 PM - 8:00 PM Crossover B @ SCCC Bus 3:25 PM
Saturday 12/16/2023 5:15 PM - 8:00 PM Crossover C @ SCCC Bus 3:25 PM
Friday 12/22/2023 5:00 PM - 9:00 PM Jim Howard Meet - Small Schools SCCC Bus 3:25 PM
Not Attending-Thursday 12/28/2023 12:30 PM - 3:30 PM Weight throw, Pole vault, Unseeded distance runners, 3200, 3000, 1600, 1500, Walk St. Anthony's BUS 10:45AM
Sunday 1/7/2024 11:45 AM - 2:30 PM Crossover D @ SCCC Bus 10:00 AM
Saturday 1/13/2024 1:00 PM - 5:00 PM Zeitler Relays - (Leagues 3,4,5) SCCC Bus 11:20AM
Saturday 1/20/2024 2:00 PM - 4:30 PM League 5 Championships SCCC Bus 11:25 AM
Saturday 1/27/2024 1:00 PM - 5:00 PM Art Mitchell Meet- Small Schools SCCC Bus 11:20AM
Sunday 2/4/2024 10:00 AM - 2:00 PM Small School Championships SCCC Bus 8:00AM
Tuesday 2/13/2024 5:00 PM - 10:00 PM State Qualifier Meet SCCC Bus 3:25 PM
Friday 2/16/2024 4:00 PM - 8:00 PM State Qualifier for Weight Throw/Pole Vault St. Anthony's TBD
Initial Tentative 2024 Spring Track Schedule as of 010224
Wed 4/3/2024 Shoreham WR @ Mt Sinai Mount Sinai High School 4:30 PM
Tue 4/9/2024 Mt Sinai @ Hampton Bays Hampton Bays High School 5:30 PM
Mon 4/15/2024 Mt Sinai @ Bayport-Blue Pt Bayport Blue Point High School 5:30 PM
Wed 5/1/2024 Elwood/J Glenn @ Mt Sinai Mount Sinai High School 5:15 PM
Wed 5/8/2024 Mt Sinai @ Miller Place Miller Place High School 4:30 PM
Order of Events: Crossovers A & C
Long Jump, Shot Put and High Jump (Triple Jump follows Long Jump)
55 Meter Hurdles
3000 Meter Run (2 turn box)
55 Meter Dash
600 Meter Run (2 turn stagger)
1000 Meter Run (2 turn box)
300 Meter Dash
1500 Meter Run (1 turn box)
1500 Meter Walk (1 turn box)
4 x 400m Relay (2 turn stagger)
4 x 200m Relay (3 turn stagger)
4 x 800m Relay (2 turn box)
Order of Events: Crossover B & D
Triple Jump, Shot Put, High Jump (Long jump follows Triple Jump)
55 Meter Hurdles
1500 Meter Run (1 turn box)
300 Meter Dash
1000 Meter Run (2 turn box)
600 Meter Run (2 turn stagger)
55 Meter Dash
3000 Meter Run (2 turn box)
1500 Meter Walk (1 turn box)
4 x 400m Relay (2 turn stagger)
4 x 200m Relay (3 turn stagger)
4 x 800m Relay (2 turn box)
Greatness isn't achieved by worrying what everyone thinks of you. Don’t look outside. The praise, criticism, expectations; it’s all just noise. Look inside to your heart and soul and do your thing. Do it with love and create greatness from the inside out.
Jon Gordon | @jongordon11
Circumstances have no power over you. One day you’re in traffic and it bothers you. The next day you’re in a great mood and it doesn’t. It’s not the traffic. If it was it would always cause the same response. It’s not the event or circumstance. It’s always your state of mind. - Jon Gordon / @jongordon11
“Success is stumbling from failure to failure with no loss of enthusiasm.” Winston Churchill
"Forget about peak performance. Would your results improve if you simply focused on being reliable in the normal moments? Show up when it's easy to skip. Do the fundamentals and do them well. And so on. Before you make it complicated, remember there are always simple improvements waiting to be made."
James Clear
THESE MUST BE ANSWERED ASAP! Submit at the start of practice when you arrive, you can then resubmit when you are completed with practice!
Time Arrived at Practice
Time Departed from Practice
If you are Tardy or Absent From Practice, please specify why!
If you saw the athletic trainer, clearly state why!
Please see me AND text me ASAP for any injuries or anything that I should be made aware of!
Please be aware of the Google Classroom Attendance Procedures for Winter Track!
As soon as you arrive at practice, you will open your Google Classroom Attendance Question and Submit the time that you arrived at practice. At the conclusion of practice, you will open your Google Classroom Attendance Question and Submit the time that you left practice.
You will add an Explanation if Tardy or Absent!
Did you see the trainer today? If so, explain and be specific.
Is there anything that I should be aware of?
For Meets, You will text me when you sit down on the bus to depart for meet and you will text when you sit on the bus to come back home from the meet! Your initial text should include your first and last name and the grade that you are in!
Additional Information May be Found on the Website
https://www.quia.com/pages/wdwyer/dwyerruns
How you do anything, is how you do everything!
Success Begins in the Mind! Coach Dwyer
Winter Track practices everyday immediately after school and Saturday Mornings!
Meet Schedule and the Gym Times that we have will also influence what we do and what time that we do it!
Always check the weather before leaving your house and be prepared for Outdoor as well as Indoor practices as needed!
"We are what we repeatedly do. Excellence, then, is not an act, but a habit.” Aristotle
HOLD YOURSELF ACCOUNTABLE and RESPONSIBLE FOR WHAT YOU DO AND DO NOT DO!
Daily attendance is MANDATORY! It is your responsibility to text me ASAP for anytime you are having any mental or physical discomfort/problems including seeing the trainer! If in doubt TEXT ME ASAP! I do not have google classroom open on my phone while we are training but can immediately see text messages!
“Regardless of personal accomplishments, the only true satisfaction a player receives is the satisfaction that only comes from being part of a successful team.” — Vince Lombardi
The only person who can limit your possibilities is you. - Jon Gordon / @jongordon11
If they praise you, SHOW UP and DO THE WORK. If they criticize you, SHOW UP and DO THE WORK. If no one even notices you, just SHOW UP and DO THE WORK. Just keep showing up, doing the work, and leading the way. Jon Gordon | @jongordon11
Varsity Winter Track Begins on Monday November13 at 2:00pm on Track/Turf!
Cross Country is in progress and you are more than welcome to stop by any day to start training. You must have an approved physical and your rank one forms must be completed!
2023-2024 Varsity Girls Winter Track
23-24 Winter Track
Google Class code by4we2z
Please be aware of the Google Classroom Attendance Procedures for Winter Track!
As soon as you arrive at practice, you will open your Google Classroom Attendance Question and Submit the time that you arrived at practice. At the conclusion of practice, you will open your Google Classroom Attendance Question and Submit the time that you left practice.
You will add an Explanation if Tardy or Absent!
Did you see the trainer today? If so, explain and be specific.
Is there anything that I should be aware of?
How you do anything, is how you do everything!
Success Begins in the Mind! Coach Dwyer
Winter Track practices everyday immediately after school and Saturday Mornings!
Meet Schedule and the Gym Times that we have will also influence what we do and what time that we do it!
Always check the weather before leaving your house and be prepared for Outdoor as well as Indoor practices as needed!
"We are what we repeatedly do. Excellence, then, is not an act, but a habit.” Aristotle
HOLD YOURSELF ACCOUNTABLE and RESPONSIBLE FOR WHAT YOU DO AND DO NOT DO!
Daily attendance is MANDATORY! It is your responsibility to text me ASAP for anytime you are having any mental or physical discomfort/problems including seeing the trainer! If in doubt TEXT ME ASAP! I do not have google classroom open on my phone while we are training but can immediately see text messages!
“Regardless of personal accomplishments, the only true satisfaction a player receives is the satisfaction that only comes from being part of a successful team.” — Vince Lombardi
Discomfort leads to growth.
If you want to get better you have to be willing to be uncomfortable.
Difference makers turn struggle into strength, pain into purpose, fear into fuel, mistakes into messages and tests into testimonies. Don’t let your situation define you. Overcome your situation and define yourself.
- Jon Gordon / @jongordon11
"Don't overlook the basics. Don't ignore the foundation. How long can a tree remain standing without the roots?" James Clear
Difference makers turn struggle into strength, pain into purpose, fear into fuel, mistakes into messages and tests into testimonies. Don’t let your situation define you. Overcome your situation and define yourself. - Jon Gordon / @jongordon11
Be prepared and check Google Classroom/Website for any updates!
How you do anything, is how you do everything! Success Begins in the Mind! Coach Dwyer
"I EXPECT great things to happen today. I will look for the good and be open to the opportunities around me."
Read it and repeat it. Intention matters. How you see the world determines the world you see. - Jon Gordon / @jongordon11
You don’t have to be great to start, but you have to start to be great! Zig Ziglar
Slowing down is sometimes the best way to speed up." — Mike Vance
“Regardless of personal accomplishments, the only true satisfaction a player receives is the satisfaction that only comes from being part of a successful team.” — Vince Lombardi
Discomfort leads to growth.
If you want to get better you have to be willing to be uncomfortable.
Difference makers turn struggle into strength, pain into purpose, fear into fuel, mistakes into messages and tests into testimonies. Don’t let your situation define you. Overcome your situation and define yourself.
- Jon Gordon / @jongordon11
Great Article on Practicing The Drums! Does this relate to RUNNING?
I quit practicing by Jared Falk 101523
I quit practicing.
For a couple of months… just to see what would happen.
It’s good to be disciplined. But sometimes you want to feel that natural urge to play the drums – like when you were a kid.
So I decided to wait and let it come back naturally.
And an interesting thing happened when I stopped practicing:
Nothing… … at first.
For a few weeks, my skills felt great – some things even started to get better!
“Maybe I don’t need to practice anymore?” I naively thought to myself. And then reality set in. I started to lose my fluidity, speed and control on the kit – there was a delayed effect. And this is when I realized the truth:
“All success [and failure] is a lagging indicator.”
(And this one is from James Clear, the author of ‘Atomic Habits’ – highly recommend!)
Drumming is amazing.
Nothing compares to the feeling of crashing into the chorus of your favorite song, laying into every snare with your entire spirit, or nailing an iconic drum fill.
But like any discipline… there’s a boring side to it.
And it can be beautiful.
You spend hours on rudiments, technique and independence. Running the same exercises over and over… so why fight it?
If you fall in love with the process, it will never feel like work.
My challenge to you: Reframe what “boring” means when you’re practicing.
Start associating those feelings with progress and discipline. You might even start to crave a good workout session on the practice pad.
You might not see the results today or tomorrow…
But you’ll see HUGE changes over months and years.
Drumming is a marathon, not a sprint.
To Your Drumming Success,
- Jared Falk
"I EXPECT great things to happen today. I will look for the good and be open to the opportunities around me."
Read it and repeat it. Intention matters. How you see the world determines the world you see. - Jon Gordon / @jongordon11
Martial artist and actor Bruce Lee on pushing yourself:
"Don't fear failure. Not failure, but low aim, is the crime. In great attempts it is glorious even to fail."
Girls Winter Track Schedule with Details as of 110723
Sunday 12/3/2023 9:00 AM - 11:45 AM Crossover A @ SCCC Bus 7:25 AM
Saturday 12/9/2023 5:15 PM - 8:00 PM Crossover B @ SCCC Bus 3:25 PM
Saturday 12/16/2023 5:15 PM - 8:00 PM Crossover C @ SCCC Bus 3:25 PM
Friday 12/22/2023 5:00 PM - 9:00 PM Jim Howard Meet - Small Schools SCCC Bus 3:25 PM
Thursday 12/28/2023 12:30 PM - 3:30 PM Weight throw, Pole vault, Unseeded distance runners, 3200, 3000, 1600, 1500, Walk St. Anthony's BUS 10:45AM
Sunday 1/7/2024 11:45 AM - 2:30 PM Crossover D @ SCCC Bus 10:00 AM
Saturday 1/13/2024 1:00 PM - 5:00 PM Zeitler Relays - (Leagues 3,4,5) SCCC Bus 11:20AM
Saturday 1/20/2024 2:00 PM - 4:30 PM League 5 Championships SCCC Bus 7:25 AM
Saturday 1/27/2024 1:00 PM - 5:00 PM Art Mitchell Meet- Small Schools SCCC Bus 11:20AM
Sunday 2/4/2024 10:00 AM - 2:00 PM Small School Championships SCCC Bus 8:00AM
Tuesday 2/13/2024 5:00 PM - 10:00 PM State Qualifier Meet SCCC Bus 3:25 PM
Friday 2/16/2024 4:00 PM - 8:00 PM State Qualifier for Weight Throw/Pole Vault St. Anthony's TBD
Success Begins in the Mind! Coach Dwyer
You will never rise above the level of your belief! What you believe determines what you create. Believe bigger today.
Jon Gordon / @jongordon11
Expect to Win Today. Champions expect success. Their positive beliefs often lead to positive actions and outcomes. They win in their mind first.
Jon Gordon / @jongordon11
* Make Ups
Tue 10/3/2023 Sayville @ Mt Sinai Sunken Meadow State Park 5:00PM 3:30PM Bus
Sat 10/7/23 Suffolk Officials Invitational @ Sunken Meadow 10:00am start 8:00am Bus
Tue 10/10/2023 Kings Park @ Mt Sinai Sunken Meadow State Park 5:00PM 3:30PM Bus
*Fri 10/13/23 Suffolk Coaches Invitational @ Sunken Meadow 3:30pm Start Own Rides!
Tue 10/17/2023 Mt Sinai @ Hampton Bays Red Creek Park 4:45PM 3:30PM Bus
*Thu 10/19/23 SWR Knipfing Invitational @ Fireman’s Field in Ridge 4:00pm start 3:30pm Bus
Tue 10/24/23 Division Championships @ Sunken Meadow 1:00pm start 11:00am Bus
Fri 11/3/23 State Qualifier Meet @ Sunken Meadow 1:00pm start 11:00am Bus
Sat 11/11/23 State Meet @ Vernon Verona Sherrill High School
Sat 11/18/23 State Federation Meet Bowdoin Park Wappingers Falls
Struggle leads to strength.
Adversity leads to growth.
Obstacles lead to improvements.
Setbacks lead to comebacks.
Tests lead to testimonies.
The challenges you face are part of the growth plan for your life.
- Jon Gordon | @jongordon11
Winners aren't people who never fail. Winners are people who never quit." Unknown
Remember to order your cross country apparel! Please have your parent get shirts for themselves to support the team at meets! This is for both the boys and the girls. Please carefully check your orders and complete asap!
http://mtsinaigirlsxc23.schwabs2ndwind.com/
Be flexible and patient as the weather influences the order that the workouts will be completed! If heavy rain, we may start in the Weight Room!
Friendly reminder to check yourself for ticks throughout practice, before getting on the bus and when you get home! Remember to pack your bug spray and sunscreen as needed!
Be sure to pack water, food, running gear, (including extra socks and spikes), sunscreen and bug spray if needed. Stay out of the high grass and non mowed areas. Stay on Large trails ONLY!
"We are what we repeatedly do. Excellence, then, is not an act, but a habit.” Aristotle
"Habits are the compound interest of self-improvement." — James Clear
"It’s remarkable how much time people spend chasing things that they don’t really care about. You only have so much energy to put towards the next 24 hours. Pick a habit that you care about. If it really matters to you, then you’ll find a way to make it work." - James Clear
2023 Varsity Cross Country - Boys and Girls Google Class Code uo5dsgd
Dwyer Summer Training Google Classroom Code ngjgfzz
Friendly Reminder to sign up for 2023 Varsity Cross Country if you will be on team!
Google Classroom Code uo5dsgd
Be sure to pack water, food, running gear, sunscreen and bug spray if needed.
Please add to you and your families Calendar ASAP!
2023 Complete Cross Country Schedule as of 081422
Including Invitationals, Championships and 2023 Varsity Cross Country Dual Meet Schedule
Sat 9/9/23 Jim Smith Invitational @ Sunken Meadow 9:30am start 7:00am Bus
Tue 9/12/2023 Mt Sinai @ Islip Sunken Meadow State Park 5:00PM 3:30PM Bus
Fri 9/15/22 Bob Pratt Invitational @ Sunken Meadow 3:30pm 3:30PM Bus
VG will need rides to get there on time for their race. All else will be on bus.
Tue 9/19/2023 Miller Place @ Mt Sinai Sunken Meadow State Park 5:00PM 3:30PM Bus
Sat 9/23/23 Suffolk Coaches Invitational @ Sunken Meadow 9:00am start 7:00am Bus
Fri 9/29/23 SWR Knipfing Invitational @ Fireman’s Field in Ridge 4:00pm start 3:30pm Bus
Tue 10/3/2023 Sayville @ Mt Sinai Sunken Meadow State Park 5:00PM 3:30PM Bus
Sat 10/7/23 Suffolk Officials Invitational @ Sunken Meadow 10:00am start 8:00am Bus
Tue 10/10/2023 Kings Park @ Mt Sinai Sunken Meadow State Park 5:00PM 3:30PM Bus
Tue 10/17/2023 Mt Sinai @ Hampton Bays Red Creek Park 4:45PM 3:30PM Bus
Will we be training all week starting at 7am on the track/turf!
Please be sure to take care of your approved physical ASAP!
"A lack of discipline quickly siphons away extra talent. That's why it's frequently the most disciplined rather than the most gifted who rise to the top." Unknown
Do you have: water, food, high socks, hand towel, bug spray, sunscreen, running gear?
IT IS HIGHLY ADVISED THAT YOU KEEP A TRAINING/NUTRITION JOURNAL TO HELP YOU STRIVE FOR YOUR BEST POSSIBLE RESULTS! The questions below should be included!
My recommendation would be to start a Google Document and you can copy and paste to and from your Daily Attendance Question!
"We are what we repeatedly do. Excellence, then, is not an act, but a habit.” Aristotle
HOLD YOURSELF ACCOUNTABLE and RESPONSIBLE FOR WHAT YOU DO AND DO NOT DO!
Daily attendance is MANDATORY! It is your responsibility to text me ASAP for anytime you are having any mental or physical discomfort/problems including seeing the trainer! If in doubt TEXT ME ASAP! I do not have google classroom open on my phone while we are training but can immediately see text messages!
You may NOT participate, if your attendance question from the previous day had not been completely filled out and returned!
You will copy and paste your Daily Attendance Questions (below) into your response with all answers! For Meets/Training/Practices
Time Arrived:
Time Departed:
Explanation if Tardy or Absent:
Did you see the trainer today? If so, explain and be specific.
Is there anything that I should be aware of?
Describe your water and nutrition intake:
Describe what you did well today:
Describe what you can improve upon:
Describe what you completed for your training today:
List any distances/times you need to keep track of:
There's nothing more powerful than a humble person with a warrior spirit who is driven by a bigger purpose. Remember your WHY this week. Let it fuel you to keep going no matter what. - Jon Gordon / @jongordon11
"A good choice may go unrewarded for a long time.
The best choices tend to provide exponential returns and a hallmark of any compounding process is that the greatest rewards are delayed. Things don't really take off until years later.
Keep working. Be patient."
- James Clear
It’s Going To Take A While, So You Need To Do This
It takes a lot of flying time to become a certified pilot. It takes years on stage for a comedian to learn how to command an audience. It takes time to get sober, time in therapy to heal a marriage. No book is written overnight, and few fortunes are made in one swoop. No, they start small and accumulate, the power of compounding interest working on them.
All great things take time. You know this. You know where you want to end up, and yet, and yet still you have not started the clock.
The Stoics say it’s foolish to expect figs in winter. More foolish is expecting outputs without the inputs, final results without basic beginnings. The Stoics say that if you don’t know what port you’re sailing for, no wind is favorable. If you never get on the boat, if you never leave the harbor, no port is possible.
It’s going to take a while–to lose the weight, to acquire the mastery, to turn things around. It’s probably going to take longer than anyone would like it to. You don’t control that. You do control whether you add one more day to that tally. You control whether you push the ETA back unnecessarily. You control whether you start the clock today, whether you stop putting stuff off and get after it.
THANK YOU for an outstanding Camp! The campers had a great time and learned a lot!
LOVE drives grit and drives us to be great. If you don't love it, you'll never be great at it.
- From "The One Truth," a new book by Jon Gordon.
Dwyer Summer Training Google Classroom Code ngjgfzz
Here is the Cross Country Summer Running Schedule!
I plan to have team workouts starting the week on July 31st!
Let's start on the Track/Turf for workouts and I will then include weight room sessions!
Tuesday 080112 Track/Turf 7:00pm-8:00pm! We can then discuss where you would like to go from there!
Week 1 070223 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 running for the 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 070923 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 071623 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 072323 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)
The next three weeks will be critical to your training in cross country!
I plan to work with you closely before the first official day!
Cross Country Officially starts on Monday August 21st!
Week 5 073123 Take a minimum of 2 days rest from running. Do 3-5 running 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 6 080623 Take a minimum of 2 days rest from running. Do 3-5 running 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)
Here are the first 4 weeks of the Summer Training/Running Program for you! It is very flexible and it includes biking options. REMEMBER TO RUN ON SOFT SURFACES AS MUCH AS POSSIBLE! SAVE THE ROADS UNTIL AUGUST! When August comes, you should limit road running to twice a week at most! If you choose to bike for a workout, complete two to three times the distance/time of running for the biking! All training should include proper warm up, dynamic stretching routines, strides and drills! (PEP-Pre-Event-Preparation)
If you come to running training, that counts as days of running! All additional training and workouts posted on Google Classroom will greatly benefit your overall health and fitness!
Week 1 070223 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 running for the 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 070923 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 071623 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 072323 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)
The next three weeks will be critical to your training in cross country!
I plan to work with you closely before the first official day!
Cross Country Officially starts on Monday August 21st!
"If you go to work on your goals, your goals will go to work on you. If you go to work on your plan, your plan will go to work on you. Whatever good things we build, end up building us."
Unknown
June 1, 2023
One person in pursuit of excellence raises the standards and performance of everyone around them. Be that one person today.
- Jon Gordon / @jongordon11
May 31, 2023
6 Ways to Get Better:
1. Be humble and hungry
2. Focus on your strengths and what matters most
3. Tune out distractions
4. See life and people as teachers you can learn from each day
5. Help others get better
6. Care more. Put more time, effort and passion into your work/life
- Jon Gordon / @jongordon11
2023 Cross Country Schedule as of 062422 Invitationals and Championships TBD
2023 Varsity Cross Country Dual Meet Schedule
Tue 9/12/2023 Mt Sinai @ Islip Sunken Meadow State Park 5:00PM 3:30PM Bus
Tue 9/19/2023 Miller Place @ Mt Sinai Sunken Meadow State Park 5:00PM 3:30PM Bus
Tue 10/3/2023 Sayville @ Mt Sinai Sunken Meadow State Park 5:00PM 3:30PM Bus
Tue 10/10/2023 Kings Park @ Mt Sinai Sunken Meadow State Park 5:00PM 3:30PM Bus
Tue 10/17/2023 Mt Sinai @ Hampton Bays Red Creek Park 4:45PM 3:30PM Bus
Tentative Championship Dates
Tue 10/24/23 Division Championships 1:00pm start 11:00am Bus
Fri 11/3/23 State Qualifier Meet @ Sunken Meadow 1:00pm start 11:00am Bus
Sat 11/11/23 State Meet @ Vernon Verona Sherrill High School
Sat 11/18/23 State Federation Meet Bowdoin Park Wappingers Falls
Tentative Invitational Dates are in progress
Sat 9/9/23 Jim Smith Invitational @ Sunken Meadow 9:30am start 7:00am Bus
Fri 9/15/22 Bob Pratt Invitational @ Sunken Meadow
Sat 9/23/23 Suffolk Coaches Invitational @ Sunken Meadow 9:00am start 7:00am Bus 7:00am
Fri 9/29/23 SWR Knipfing Invitational @ Fireman’s Field in Ridge
Fri 9/29/23 St. Anthony's Invitational @ Sunken Meadow
Sat 10/7/23 Suffolk Officials Invitational @ Sunken Meadow 10:00am start 8:00am Bus
Here is 2022 Cross Country Schedule as a reference
Complete Cross Country Schedule as of 082122
Please be ready to depart at least 10 minutes before the bus departure time!
Sat 9/10/22 Jim Smith Invitational @ Sunken Meadow 9:30am start 7:00am Bus
Tue 9/13/2022 Babylon @ Cathedral Pines County Park 5:00 PM 3:40 PM Bus
Sat 9/17/22 Bob Pratt Invitational @ Sunken Meadow 9:00am start 7:00amBus
Tue 9/20/2022 Center Moriches @ Indian Island County Park 4:45 PM 3:40 PM Bus
Sat 9/24/22 Suffolk Coaches Invitational @ Sunken Meadow 9:00am start 7:00am Bus
Wed 9/28/2022 Elwood/J Glenn @ Sunken Meadow State Park 4:45 PM 3:40 PM Bus
Fri 9/30/22 Tom Knipfing Invitational @ Fireman’s Field in Ridge 4:00pm start 3:40pm Bus
Mon 10/3/2022 Mattituck @ Indian Island County Park 4:45 PM 3:40 PM Bus
Sat 10/8/22 Suffolk Officials Invitational @ Sunken Meadow 10:00am start 8:00am Bus
Tue 10/11/2022 Southampton @ Red Creek Park 4:30 PM 3:40 PM Bus
Tue 10/18/2022 Bayport-Blue Point @ Sunken Meadow State Park 4:45 PM 3:40 PM Bus
Tue 10/25/22 Division Championships 1:00pm start 11:00am Bus
Fri 11/4/22 State Qualifier Meet @ Sunken Meadow 1:00pm start 11:00am Bus
Sat 11/12/22 State Meet @ Vernon Verona Sherrill High School
Sat 11/19/22 State Federation Meet Bowdoin Park Wappingers Falls
"To go from good to great, it's all in the details. Everything matters. " Steve Kerr
"Never give up, for that is just the place and time that the tide will turn." Harriet Beecher Stowe
"We are what we repeatedly do. Excellence, then, is not an act, but a habit.” Aristotle
"Success consists of going from failure to failure without loss of enthusiasm.”
Winston Churchill
2023 Varsity Girls Spring Track Google Classroom Code c4e45pi
Meet Reminders
Be ready to set up as a team promptly at 3:15pm!
Be sure to have all of your racing gear!
Have layers readily available throughout the meet.
Have a snack or small meal after school!
Drink and have plenty of water available.
After completely setting up for meet, I will go over events and relays.
We will warm up as a team and practice handoffs!
You will have plenty of time to get steps and do you individual meet preparation.
Have fun and enjoy the experience!
"Positive thinking is more than just a tagline. It changes the way we behave. I firmly believe that when I am positive, it not only makes me better, but it also makes those around me better." Harvey MacKay
10 THINGS TO DO TODAY
1. Look for the positives
2. Believe in yourself and others
3. Be thankful
4. Learn, improve, grow
5. Encourage someone
6. Replace HAVE TO with GET TO
7. Focus on Solutions
8. Trust in positive intentions
9. Let go of things you can’t control
10. Do your best
- Jon Gordon / @jongordon11
Your mindset causes the lens in which you view the world to narrow or open. Negativity narrows your perspective and causes you to focus on problems. Positivity broadens your perspective and allows you to see the big picture and find solutions. Positivity sees possibilities! - Jon Gordon / @jongordon11
Practice time and length is dependent on weather, gym facility and weight room availability. Weather changes very quickly and you must be prepared to train in all possible elements!
The major portion of training should be completed by about 4:00pm-4:15pm.
From about 4:00pm until about 4:50pm you will work on specific event/techniques and/or Weight Room Strength!
Rough Schedule for the first week.
You will do a light stretch with Fence Drills.
Ankles/Arms across turf. Then some dynamic stretching!
Perimeter Run/Walk or Run/Walk Track/Turf
Cone Drills/Small Hurdles
Team Warm Up, Stretch, Conditioning, Core, Running Intervals
Field Events will be incorporated and you will be made aware of at practice.
Cool Down Run, Stretch, Technique for specific events.
Weight Room should be open most days!
HOLD YOURSELF ACCOUNTABLE and RESPONSIBLE FOR WHAT YOU DO AND DO NOT DO!
Daily attendance is MANDATORY! You may NOT participate, if your attendance question from the previous day had not been completely filled out and returned!
You will copy and paste your Daily Attendance Questions (below) into your response with all answers!
Time Arrived:
Time Departed:
If Tardy or Absent, Explanation:
Did you see the trainer today?:
If yes clearly explain:
List anything that I need to be made aware of:
Right Now - List anything that I should be made aware of!
*Important Trainer Danielle Information* It your responsibility to give me both written and verbal information about anything that you may need the trainer for. You will communicate with myself and Danielle!
"If two people have the same goal, you know nothing about the similarity of their results. But if two people have the same daily habits, you can infer quite a bit about the similarity of their results. Your results are largely a byproduct of your habits."
When we seek to discover the best in others, we somehow bring out the best in ourselves.
William Arthur Ward
County C Championships May 22nd (Monday) planned to be at Mount Sinai HS
County A Championships May 23rd (Tuesday)
County AA Championships May 24th (Wednesday)
County B Championships May 25th (Thursday)
Section XI State Qualifier Meet June 1st & 2nd (Thurs/Fri)
NYSPHSAA & Federation Championships June 9th & 10th (Fri/Sat)
Girls Varsity Spring Track Pre Season begins Today, Monday on Track/Turf at 2:00pm.
All Information can be found on Google Classroom Code c4e45pi
Any Questions, see Coach Dwyer in Room 202.
Updated 022823! Here is the League Girls Spring Track
Now Tue 3/28/2023 Elwood/J Glenn @ Mt Sinai 5:00 PM Picture Day for Yearbook!
Saturday 04/01/23 Postponed to 04/08/23
Longwood Invitational at Longwood HS 2pm-6pm Bus Departs promptly at 12:15pm.
Be ready to leave by 12:05pm and on bus by 12:10pm!
Wednesday 04/12/23 SteepleFest Plus @ PJHS 2:30start 1:15pm Bus Departure
1:00PM Dismissal from class.
Saturday 04/15/23 Suffolk Coaches Invitational at Bayshore HS 9:30start 7:30am Bus Departure
Wed 4/19/2023 Mt Sinai @ Bayport-Blue Pt 5:00 PM
Friday 04/21/23 Joe Brandi Relays at Connetquot HS 6:00pm Start 4:00pm Bus
Saturday 04/22/23 Joe Brandi Relays at Connetquot HS 9:30am Start 7:30am Bus
Mon 4/24/2023 Miller Place @ Mt Sinai 4:30 PM
Saturday 04/29/23 Westhampton Beach Invitational at WHB HS 1:30pm Start 11:30am Bus
Thu 5/4/2023 Mt Sinai @ Shoreham WR 4:00 PM
Tue 5/9/2023 Hampton Bays @ Mt Sinai 4:30 PM
County C Championships May 22nd (Monday) planned to be at Mount Sinai HS
County A Championships May 23rd (Tuesday)
County AA Championships May 24th (Wednesday)
County B Championships May 25th (Thursday)
Section XI State Qualifier Meet June 1st & 2nd (Thurs/Fri)
NYSPHSAA & Federation Championships June 9th & 10th (Fri/Sat)
April 1st (Saturday) Longwood Invitational - Girls
April 12th (Wednesday) Port Jefferson Steeplefest (Boys & Girls)
April 15th (Saturday) Suffolk Coaches Girls Spring Invite
April 21& 22 (Fri/Sat) Joe Brandi Meet (Girls)
April 29th (Saturday) Westhampton Beach Invite (Girls)
May 5-7 (Fri/Sunday) Saint Anthony’s Invitational (Boys & Girls)
Tue 3/28/2023 Elwood/J Glenn @ Mt Sinai 5:00 PM Picture Day for Yearbook!
Saturday 04/01/23 ST Day 18 of Training! Mind and Body!
Longwood Invitational at Longwood HS 2pm-6pm Bus Departs promptly at 12:15pm.
Be ready to leave by 12:05pm and on bus by 12:10pm!
April 12th (Wednesday) Port Jefferson Steeplefest (Boys & Girls)
April 15th (Saturday) Suffolk Coaches Girls Spring Invite
Wed 4/19/2023 Mt Sinai @ Bayport-Blue Pt 5:00 PM
April 21& 22 (Fri/Sat) Joe Brandi Meet (Girls)
Mon 4/24/2023 Miller Place @ Mt Sinai 4:30 PM
April 29th (Saturday) Westhampton Beach Invite (Girls)
Thu 5/4/2023 Mt Sinai @ Shoreham WR 4:00 PM
May 5-7 (Fri/Sunday) Saint Anthony’s Invitational (Boys & Girls)
Tue 5/9/2023 Hampton Bays @ Mt Sinai 4:30 PM
"A good choice may go unrewarded for a long time.
The best choices tend to provide exponential returns and a hallmark of any compounding process is that the greatest rewards are delayed. Things don't really take off until years later.
Keep working. Be patient." James Clear
"It doesn't make sense to continue wanting something if you're not willing to do what it takes to get it. If you don't want to live the lifestyle, then release yourself from the desire. To crave the result but not the process, is to guarantee disappointment." James Clear
"A good choice may go unrewarded for a long time.
The best choices tend to provide exponential returns and a hallmark of any compounding process is that the greatest rewards are delayed. Things don't really take off until years later.
Keep working. Be patient." - James Clear
Congratulations, Girls Varsity Track League 5 Champions!
"Strength doesn't come from what you can do. It comes from overcoming the things you once thought you couldn't." Unknown
"How long are you going to wait before you demand the best for yourself?" — Epictetus
Today I will do what others won't, so tomorrow I can accomplish what others can't. Jerry Rice
"If you want to win, do the ordinary things better than anyone else does them day in and day out." Chuck Noll
"Excellence is never an accident; it is the result of high intention, sincere effort, intelligent direction, skillful execution, and the vision to see obstacles as opportunities." Unknown
"Fix your eyes forward on what you can do, not back on what you cannot change." Tom Clancy
Updated 022823! Here is the League Girls Spring Track
Now Tue 3/28/2023 Elwood/J Glenn @ Mt Sinai 5:00 PM Picture Day for Yearbook!
Wed 4/19/2023 Mt Sinai @ Bayport-Blue Pt 5:00 PM
Mon 4/24/2023 Miller Place @ Mt Sinai 4:30 PM
Thu 5/4/2023 Mt Sinai @ Shoreham WR 4:00 PM
Tue 5/9/2023 Hampton Bays @ Mt Sinai 4:30 PM
County C Championships May 22nd (Monday) planned to be at Mount Sinai HS
County A Championships May 23rd (Tuesday)
County AA Championships May 24th (Wednesday)
County B Championships May 25th (Thursday)
Section XI State Qualifier Meet June 1st & 2nd (Thurs/Fri)
NYSPHSAA & Federation Championships June 9th & 10th (Fri/Sat)
Saturday May 20th Pentathlon at West Islip HS starting at 10am!
2022-2023 Varsity Girls Winter Track
Google Classroom Code mkcucfr
“Success is stumbling from failure to failure with no loss of enthusiasm.” Winston Churchill
If you’re focused on what’s wrong with your life, you won’t see what’s good. Intentional thoughts help us create an intentional life. Think positive. Believe the best is yet to come.
Jon Gordon | @jongordon11
Just because you failed doesn’t mean you’re a failure. A loss doesn’t make you a loser and while you may have quit, you’re not a quitter. One moment doesn’t define you or your life. Keep learning, get better, and grow stronger through adversity and become all you’re meant to be! Jon Gordon / @jongordon11
Mount Sinai Girls Winter Track Schedule: 2022-2023 (Updated: 11/01/22)
Saturday 12/3/2022 Crossover A 9:00AM-11:45AM BUS 7:30AM
Sunday 12/11/2022 Crossover B 5:15PM-8:00PM BUS 3:30PM
Saturday 12/17/2022 Crossover C 5:15PM-8:00PM BUS 3:30PM
Thursday 1/5/2023 Jim Howard Meet–Small Schools 5:00PM–9:00PM BUS 3:30PM
Sunday 1/8/2023 Crossover D 11:45AM-2:30PM BUS 10:00AM
Saturday 1/14/2023 Zeitler Relays - (Leagues 3,4,5) 9:00AM–2:00PM BUS 7:25AM
Sunday 1/22/2023 League 5 Championship 2:00PM-4:30PM BUS 12:00PM
Saturday 1/28/2023 Art Mitchell Meet- Small Schools 9:00AM–1:00PM BUS 7:25AM
Saturday 2/4/2023 Small School Championships 2:00PM–6:00PM BUS 12:00PM
Monday 2/13/2023 B&G State Qualifier Meet 5:00PM–10:00PM BUS 3:25PM
Saturday 02/25/23 Elite Meet
2:00pm Bus to St. Anthony's HS for Elite Meet. Be ready to leave at 1:55pm
Here is the general outline of the Suffolk County Girls Winter Track Schedule
Girls Winter Track Schedule: 2022-2023 (Updated: 9/29/22)
Saturday 12/3/2022 9:00 AM - 8:00 PM Girls Crossover A (4 Meets @ 2 ¾ hrs)
Sunday 12/11/2022 9:00 AM - 8:00 PM Girls Crossover B (4 Meets @ 2 ¾ hrs)
Saturday 12/17/2022 9:00 AM - 8:00 PM Girls Crossover C (4 Meets @ 2 ¾ hrs)
Friday 12/23/2022 5:00 PM – 9:00 PM Girls Jim Howard Meet – Large Schools
Thursday 1/5/2023 5:00 PM – 9:00 PM Girls Jim Howard Meet – Small Schools
Sunday 1/8/2023 9:00 AM – 8:00 PM Girls Crossover D (4 Meets @ 2 ¾ hrs)
Saturday 1/14/2023 9:00 AM – 2:00 PM Girls Zeitler Relays - (Leagues 3,4,5)
Saturday 1/14/2023 2:30 PM – 6:30 PM Girls Zeitler Relays - (Leagues 1&2)
Friday 1/20/2023 5:00 PM – 7:30 PM Girls League 2 Championship Meet
Sunday 1/22/2023 9:00 AM – 7:00 PM Girls League Championships (3,1,5,4)
Saturday 1/28/2023 9:00 AM – 1:00 PM Girls Art Mitchell Meet- Small Schools
Saturday 1/28/2023 1:00 PM – 5:00 PM Girls Art Mitchell Meet- Large Schools
Saturday 2/4/2023 10:00 AM – 2:00 PM Girls Large School Championships
Saturday 2/4/2023 2:00 PM – 6:00 PM Girls Small School Championships
Monday 2/13/2023 5:00 PM – 10:00 PM B&G State Qualifier Meet
October 13, 2022
Don’t worry about tomorrow. Just win today. Then win the next day and the day after that. That’s how you win the future. Day by day. - Jon Gordon | @jongordon11
ALWAYS BE COMMITTED.
Because, when you stop being committed- you have no chance at winning.
You stop bringing value and as a result, you stop being valued.
No matter what you do, what your occupation- you must bring value.
"Life's most persistent and urgent question is 'What are you doing for others? " Dr. Martin Luther King Jr.
Bus is scheduled to depart at 11am on Tuesday October 25th!
You are dismissed from class at 10:50am!
Please let me know if and when you commit to college for Track/Cross Country!
It has become a tradition at Mount Sinai to have our senior athletes who are committing to college teams have an official “Signing Day” here at school. We will be having “Signing Day” on Wednesday, November 9th in the High School library at 9:00 A.M.
"Winning isn't everything, but making the effort to win is." Vince Lombardi
"Our life is what our thoughts make it." Marcus Aurelius
"You may have to fight a battle more than once to win it." Margaret Thatcher
Be sure to complete attendance questions that you may have forgotten!
You need to have your wristwatch at every practice as well as your spikes.
Click on link and make sure you have completely completed roster information!
Water, Bug Spray, Sunscreen, food, extra socks and spikes!
HOLD YOURSELF ACCOUNTABLE and RESPONSIBLE FOR WHAT YOU DO AND DO NOT DO!
Daily attendance is MANDATORY!
You may NOT participate, if your attendance question from the previous day had not been completely filled out and returned!
You will copy and paste your Daily Attendance Questions (below) into your response with all answers!
Time Arrived:
Time Departed:
Explanation if Tardy or Absent:
Did you see the trainer today? If so, explain and be specific.
Is there anything that I should be aware of?
Describe your water and nutrition intake:
Describe what you did well today:
Describe what you can improve upon:
Describe what you completed for your training today:
List any distances/times you need to keep track of:
The "secret of success" isn't a secret. It's doing about a thousand things consistently with excellence and humility. That's the secret. Jon Acuff / @jonacuff
Everyday is a Training Day!
Meet on Track/Turf immediately after school!
"Reality is a product of our dreams, decisions, and actions." Unknown.
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 | @jongordon11
"Your excuses are nothing more than your fears coming to get you." Unknown"Your excuses are nothing more than your fears coming to get you." Unknown
"Every successful individual knows that his or her achievement depends on a community of persons working together. Paul Ryan
"The ultimate measure of a person is not where they stand in moments of comfort and convenience, but where they stand at times of challenge and controversy." Dr. Martin Luther King Jr.
"Your excuses are nothing more than your fears coming to get you." Unknown
August 25, 2022 Anything worthwhile takes time to build. We all want success now, but that's not how success works. After all, if we had immediate success, we wouldn’t build the character we need to to sustain true success. The struggle, adversity, triumphs, and victories are all part of the building process, and we must embrace all of it. - From page 94 of "The Carpenter" book by Jon Gordon
August 24, 2022 Always remember, the closer you get to realizing a dream or breakthrough the greater the resistance becomes. Don't stop! It's just a test.
- Jon Gordon | @jongordon11
Do you have: water, food, high socks, hand towel, bug spray, sunscreen, running gear?
HOLD YOURSELF ACCOUNTABLE and RESPONSIBLE FOR WHAT YOU DO AND DO NOT DO!
Daily attendance is MANDATORY!
You may NOT participate, if your attendance question from the previous day had not been completely filled out and returned!
You will copy and paste your Daily Attendance Questions (below) into your response with all answers!
Time Arrived:
Time Departed:
Explanation if Tardy or Absent:
Did you see the trainer today? If so, explain and be specific.
Is there anything that I should be aware of?
Describe your water and nutrition intake:
Describe what you did well today:
Describe what you can improve upon:
Describe what you completed for your training today:
List any distances/times you need to keep track of:
Complete Cross Country Schedule as of 082122
Please be ready to depart at least 10 minutes before the bus departure time!
Sat 9/10/22 Jim Smith Invitational @ Sunken Meadow 9:30am start 7:00am Bus
Tue 9/13/2022 Babylon @ Cathedral Pines County Park 5:00 PM 3:40 PM Bus
Sat 9/17/22 Bob Pratt Invitational @ Sunken Meadow 9:00am start 7:00amBus
Tue 9/20/2022 Center Moriches @ Indian Island County Park 4:45 PM 3:40 PM Bus
Sat 9/24/22 Suffolk Coaches Invitational @ Sunken Meadow 9:00am start 7:00am Bus
Wed 9/28/2022 Elwood/J Glenn @ Sunken Meadow State Park 4:45 PM 3:40 PM Bus
Fri 9/30/22 Tom Knipfing Invitational @ Fireman’s Field in Ridge 4:00pm start 3:40pm Bus
Mon 10/3/2022 Mattituck @ Indian Island County Park 4:45 PM 3:40 PM Bus
Sat 10/8/22 Suffolk Officials Invitational @ Sunken Meadow 10:00am start 8:00am Bus
Tue 10/11/2022 Southampton @ Red Creek Park 4:30 PM 3:40 PM Bus
Tue 10/18/2022 Bayport-Blue Point @ Sunken Meadow State Park 4:45 PM 3:40 PM Bus
Tue 10/25/22 Division Championships 1:00pm start 11:00am Bus
Fri 11/4/22 State Qualifier Meet @ Sunken Meadow 1:00pm start 11:00am Bus
Sat 11/12/22 State Meet @ Vernon Verona Sherrill High School
Sat 11/19/22 State Federation Meet Bowdoin Park Wappingers Falls
"Do not wait: the time will never be 'just right.' Start where you stand, and work whatever tools you may have at your command and better tools will be found as you go along." - Napoleon Hill
2022 Varsity Boys and Girls Cross Country Google Classroom Code npmexly
Dwyer Summer Training google classroom with class code of ngjgfzz
Please be sure to eat something before attending training session. Bring plenty of water, towel and always wear your wristwatch (you will need for training)! Have Rain Gear with you as we will run in the rain!
Complete Cross Country Schedule as of 082022
League Meet Schedule as of 082022
Tue 9/13/2022 Babylon @ Cathedral Pines County Park 5:00 PM 3:40 PM Bus
Tue 9/20/2022 Center Moriches @ Indian Island County Park 4:45 PM 3:40 PM Bus
Wed 9/28/2022 Elwood/J Glenn @ Sunken Meadow State Park 4:45 PM 3:40 PM Bus
Mon 10/3/2022 Mattituck @ Indian Island County Park 4:45 PM 3:40 PM Bus
Tue 10/11/2022 Southampton @ Red Creek Park 4:30 PM 3:40 PM Bus
Tue 10/18/2022 Bayport-Blue Point @ Sunken Meadow State Park 4:45 PM 3:40 PM Bus
Tentative Invitational Schedule as of 082022
34th Annual Jim Smith Memorial Cross-Country Meet Saturday - September 10, 2022 Hosted by Port Jefferson High School Sunken Meadow State Park, Kings Park, New York.
Bob Pratt Invitational September 17, 2022 Hosted by Smithtown High School Sunken Meadow State Park, Kings Park, New York.
SUFFOLK COUNTY COACHES ASSOCIATION CROSS COUNTRY INVITATIONAL SEPTEMBER 24th, 2022- SUNKEN MEADOW STATE PARK, NY
Tom Knipfing Memorial XC Invitational Sponsored by the Shoreham-Wading River XC Teams Friday, September 30th, 2022 Firemen’s Field, Ridge NY
Suffolk County Track Officials Association Cross Country Invitational Saturday, October 8, 2022
"I will prepare and someday my chance will come." Abraham Lincoln
"The days you are most uncomfortable are the days you learn the most about yourself." Mary L. Bean
"However beautiful the strategy, you should occasionally look at the results." Winston Churchill
"The more you take responsibility for your past and present, the more you are able to create the future you seek." Celestine Chua
"Do not judge me by my successes, judge me by how many times I fell down and got back up again. Nelson Mandela
"We are told that talent creates its own opportunities. But it sometimes seems that intense desire creates not only its own opportunities but its own talents." Eric Hoffer
The one important thing I have learned over the years is the difference between taking one's work seriously and taking oneself seriously. The first is imperative and the second is disastrous. Margot Fonteyn
"Even if you are on the right track, you will get run over if you just sit there." Will Rogers
"Wisdom is always an overmatch for strength." Phil Jackson
"Toughness is in the soul and spirit, not in muscles." Alex Karras
“Our emphasis is on execution, not winning.” Pat Summitt
"The more you take responsibility for your past and present, the more you are able to create the future you seek." Celestine Chua
"However beautiful the strategy, you should occasionally look at the results." Winston Churchill
Please remember to get your athletic physical ASAP! I posted letter on Google Classroom!
They will be given at the High School on Wed 062222, Thur 071422 and Thur 081822!
To think about-𝗪𝗵𝗮𝘁 𝗶𝘀 𝗽𝗲𝗿𝗳𝗼𝗿𝗺𝗮𝗻𝗰𝗲? by Dana Cavalea
By definition, it is simply the action or process of carrying out or accomplishing an action, task, or function.
The street translation is the ability to get things done effectively, efficiently, and to the best of your capabilities.
If we add the word "high" in front of the word performance = high performance, the definition is once again adapted.
Better, faster, or more efficient than others.
"Do not judge me by my successes, judge me by how many times I fell down and got back up again. Nelson Mandela
"Wisdom is always an overmatch for strength." Phil Jackson
"Even if you are on the right track, you will get run over if you just sit there." Will Rogers
"Toughness is in the soul and spirit, not in muscles." Alex Karras
Dwyer Summer Training and Booster Club Camps will begin shortly.
I will continue with the same code from last summer. If you are interested in training or volunteering at the camps please join this google classroom with the code
ngjgfzz
Dwyer Summer Training
“Victory or defeat is not determined at the moment of crisis, but rather in the long and unspectacular period of preparation” Anonymous
Congratulations Team! Suffolk County Team Champions! Undefeated League Champions!
Kate Del Gandio New York State and Federation Champion!
2022 Cross Country Schedule as of 061322 Invitationals and Championships TBD
Tue 9/13/2022 Babylon @ Mt Sinai Cathedral Pines County Park 4:00PM
Tue 9/20/2022 Mt Sinai @ Center Moriches Indian Island County Park 4:45PM
Wed 9/28/2022 Elwood/J Glenn @ Mt Sinai Sunken Meadow State Park 4:45PM
Mon 10/3/2022 Mt Sinai @ Mattituck Indian Island County Park 4:45PM
Tue 10/11/2022 Southampton @ Mt Sinai Red Creek Park 4:30 PM
Tue 10/18/2022 Mt Sinai @ Bayport-Blue Point Sunken Meadow State Park 4:45 PM
November 12, 2022 New York State Championships Vernon Verona Sherrill HS
“A team goal requires a team effort.” George M. Gilbert
“It takes persistent practice to be skillful in the act.” Lailah Gifty Akita
“Success is CHOICE, not CHANCE” Ben Burlinson
The best do ordinary things better than everyone else. Success is all about the fundamentals. Vince Lombardi once held a 4-day coaching clinic and spent 2 full days on one play: the power sweep. Opponents knew it was coming but still couldn't stop it. Focus on the fundamentals today. - Jon Gordon | @jongordon11
May 2, 2022 It's not your goals that will lead to your success but your commitment to the process. - Jon Gordon | @jongordon11
The difference between a good day and a bad day is your attitude. Alex Piccirilli
Use your superior attitude to lead you to success today and everyday! Coach Dwyer
"The best teams play FOR each other, not WITH each other." Jeff Van Gundy
“Believe you can, and you are halfway there.” Theodore Roosevelt
"Toughness is in the soul and spirit, not in muscles." Alex Karras
Be aggressive and compete with passion! Coach Dwyer
"Toughness is in the soul and spirit, not in muscles." Alex Karras
Be aggressive and compete with passion! Coach Dwyer
“Maturity is when you stop complaining and making excuses, and start making changes.” Roy T. Bennett
Discomfort leads to growth. If you want to get better you have to be willing to be uncomfortable. Jon Gordon | @jongordon11
You can’t control the actions of others but you can control your own. Every day you can decide to love deeper, serve greater and care more.- Jon Gordon | @jongordon11
The difference between a good day and a bad day is your attitude. Alex Piccirilli
"The best teams play FOR each other, not WITH each other." Jeff Van Gundy
“Believe you can, and you are halfway there.” Theodore Roosevelt
“Whether you think you can, or you think you can't – you're right,” Henry Ford
"Positive expectations are the mark of a superior personality." Brian Tracy
“Without ambition one starts nothing. Without work one finishes nothing. The prize will not be sent to you. You have to win it.” Ralph Waldo Emerson
“What is love? Love is playing every game like it's your last.” Michael Jordan
Be aggressive and compete with passion! Coach Dwyer
“The only way of discovering the limits of the possible is to venture a little way past them into the impossible.” Arthur C. Clarke
“Lack of direction, not lack of time, is the problem. We all have twenty-four hour days.” Zig Ziglar
“Maturity is when you stop complaining and making excuses, and start making changes.” Roy T. Bennett
The difference between a good day and a bad day is your attitude. Alex Piccirilli
EVENT/TRAINING PREPARATION DRILLS (WARM UP :-)) From Coach Cuzzo
Warm up jog – distance/time as per event
jog w/big arm swings
jog w/ skip ropes – arms straight out – small circles
side stride step, arms out then across chest – one direction then switch
neck roll, trunk roll, hip roll
10 pushups, 10 jack knives*
10 full squats*
10 lunges*
10 grouchos*
10 backward grouchos*
10 pushups, 10 chinnies*
Fence drills
Arm length, hips and feet equidistant from fence - Kick backs 10 x’s
10 Leg swings – big swings*
On track – on back
10 iron crosses*
8 scorpions*
10 pushups, 10 side sit ups (each side)
“A” marches (20 meters) x2
Low knees (fast feet in a straight line) 20meters x 2
“A” skips (20 meters) x 2
:”A” runs (20 meters) x 2
3 build ups x 30 meters (50%, 80%, 95%) start w/a 20 meter lead-in
3 accelerations x 30 meters
3 flyings x 30 meters (full speed build up) same as 95% build-up
GO TO Workout:
Monsters Circuit
Chinnies
Push ups
Jack knives
Burpees
Squats
A runs
“I am a member of the team, and I rely on the team, I defer to it and sacrifice for it, because the team, not the individual, is the ultimate champion.” Mia Hamm
A leader is a dealer of hope. Be a champion of what's possible today... inspire others to keep going, share a positive vision for the road ahead... most of all, believe in others more than they believe in themselves. - Jon Gordon | @jongordon11
You will never rise above the level of your belief! What you believe determines what you create. Believe bigger today. - Jon Gordon | @jongordon11
“To collaborative team members, completing one another is more important than competing with one another.” John C. Maxwell
WE NOT ME!
SEAN MCVAY Sean McVay is the Head Coach of the Super Bowl Champion Los Angeles Rams.
I wanted the win more for them than for myself. - Sean McVay (LA Rams Coach),
Love was the most important factor for our team in accomplishing what we have. - Sean McVay (LA Rams Coach),
Love is the only thing that's stronger than fear. - Sean McVay (LA Rams Coach),
I am a good coach because I have great guys bringing the plays to life. - Sean McVay (LA Rams Coach),
Repetition is the mother of learning. - Sean McVay (LA Rams Coach),
A leader is a dealer of hope. Be a champion of what's possible today... inspire others to keep going, share a positive vision for the road ahead... most of all, believe in others more than they believe in themselves.
- Jon Gordon | @jongordon11
Awesome Meet! Keep up the GREAT WORK! Continue to be outstanding and supportive team members!
"The best teams play FOR each other, not WITH each other." Jeff Van Gundy
“Believe you can, and you are halfway there.” Theodore Roosevelt
“Whether you think you can, or you think you can't – you're right,” Henry Ford
"Positive expectations are the mark of a superior personality." Brian Tracy
Monsters Circuit
Chinnies
Push ups
Jack knives
Burpees
Squats
A runs
"The best teams play FOR each other, not WITH each other." Jeff Van Gundy
“Believe you can, and you are halfway there.” Theodore Roosevelt
“Whether you think you can, or you think you can't – you're right,” Henry Ford
"Positive expectations are the mark of a superior personality." Brian Tracy
March 25, 2022 A hero becomes a hero, not by focusing on themselves, but by caring about others. If you are only a hero in your own story you aren’t a hero. A hero is a difference maker in other people’s story. - Jon Gordon | @jongordon11
"Each day remember your purpose. Remember why you do what you do. We don't get burned out because of what we do. We get burned out because we forget why we do it." Jon Gordon
2022 Girls Spring Track Google Class Code ayxeq4u
March 21, 2022 Don’t let the words of another affect your happiness. No one has that power unless you give it to them. Gandhi said, “I will not let anyone walk through my mind with their dirty feet”... and neither should you. - Jon Gordon | @jongordon11
"If you are afraid of failure, you don't deserve to succeed." Charles Barkley
"You have to fight through the bad days to earn the best days." Unknown
Please have your spikes at practice everyday for training!
This story is a good reminder that working hard brings great rewards. Once upon a time a farmer told his young son, "When you celebrate your 12th birthday, I will tell you the secret of life." No matter how much the boy begged, the farmer kept telling him, "You must wait until your 12th birthday." Finally, the big day arrived, and the farmer sat down with his son to share with him the secret of life. With great anticipation, the boy eagerly waited to hear the secret.
The farmer began… "The secret to life is … The Cow Doesn't Give Milk." "What!? That's it? That's the secret of life? I don't get it." The little boy was certainly confused and somewhat disappointed. "It means," said the farmer, “that the cow doesn't give milk. You have to milk the cow. You have to get up at 4 in the morning, go to the field, walk through the corral full of manure, tie the tail, hobble the legs of the cow, sit on the stool, place the bucket under the cow, and do the work yourself. The cow doesn't give milk; you have to work for it. You either milk the cow or you don't get any milk." Some people think the cow GIVES milk, but this just isn't true. You only get milk when you're willing to put in the effort that it takes to do the work. Work is the secret of life. Life is not a matter of wishing, asking, and obtaining. The things we receive are the results of the effort we make to achieve the things we want. Happiness is the result of that effort. Do the work and you'll always have plenty of milk.
If you want to change your situation you must first change your thoughts. Because if you keep on thinking what you have been thinking you’ll keep on getting what you have been getting. - Jon Gordon | @jongordon11
This is a friendly reminder to update your attendance ASAP!
You will copy and paste your Daily Attendance Question into your response with all answers!
This will help you to focus and improve your attention to details, on and off of the track! Reflection and Planning will help you to progress in your development!
Martha Beck is credited with coining the quote, “How you do anything is how you do everything”. This quotation has been widely used in a variety of training seminars, motivational talks and many books and periodicals.
If you continue to do what you have always done, you will get the same results!
"It's a very funny thing about life; if you refuse to accept anything but the best, you very often get it." William Somerset Maugham
"There is no one giant step that does it...it's a lot of little steps." Unknown
HOLD YOURSELF ACCOUNTABLE and RESPONSIBLE FOR WHAT YOU DO AND DO NOT DO! Daily attendance is MANDATORY! You may NOT practice, if your attendance question from the previous day had not been completely filled out and returned!
You will copy and paste your Daily Attendance Question into your response with all answers!
Practice Time Arrived:
Practice Time Departed:
Explanation if Tardy or Absent:
Did you see the trainer today? If so, explain.
Any other items you would like to make me aware of?
How did you do with your nutrition and water today?
What did you do well and what can you improve upon?
Did you log your food and water today?
Are you keeping track of your training?
"There is no one giant step that does it...it's a lot of little steps." Unknown
Patience! Pause! Focus and Think Quietly! The process and the journey is the KEY to your SUCCESS! Coach Dwyer
Expect to Win Today. Champions expect success. Their positive beliefs often lead to positive actions and outcomes. They win in their mind first. - Jon Gordon | @jongordon11
We must embrace pain and burn it as fuel for our journey. Kenji Miyazawa
"The strongest people aren't always the people who win, but the people who don't give up when they lose." Unknown
No accurate attendance, No Practice!
This is a great opportunity to work on logging your food and logging your workouts! The more data that we have about what you do and what you don't do, the easier it will be to assess what needs to be done to become your best self!
20-21 Girls Winter Track Google Class Code wuklmbe
2022 Girls Spring Track Google Class Code ayxeq4u
https://trackandfieldtoolbox.net/mental-skills/mental-skills-of-successful-athletes
The states that successful athletes:
• Choose and maintain a positive attitude.
• Maintain a high level of self-motivation.
• Set high, realistic goals.
• Deal effectively with people.
• Use positive self-talk.
• Use positive mental imagery.
• Manage anxiety effectively.
• Manage their emotions effectively.
• Maintain concentration.
• Mental Skills Training
Drum Teacher Stephen Taylor tells his students - Speed is a natural byproduct of learning something well. Get the motions down. Focus on the fluidity of the motion.
ROUTINE. as stated by Dana Cavalea
Routines reduce fear. Routines create a sense of preparedness. Routines put you in a positive rhythm. Routines allow for more predictable outcomes.
2022 Girls Spring Track Google Class Code ayxeq4u
Spring Track Schedule updated 4/12/22
Tue 3/29/2022 Mt Sinai @ Elwood/J Glenn Elwood John Glenn High School 5:00 PM Bus 3:40pm
Sat 4/2/2022 Longwood Invitational @ Longwood HS Times Start 2:00pm Bus 12:40pm
Mon 4/4/2022 Hampton Bays @ Mt Sinai Mount Sinai High School 4:30 PM
Sat 4/9/2022 SteepleFest @ Port Jeff HS Times Start 10:00am Bus 8:40am
Tue 4/12/2022 Mt Sinai @ Wyandanch Wyandanch Memorial High School 4:45 PM Bus 3:40pm
Mon 4/18/2022 Suffolk Coaches Invitational @ Bayshore HS 9:30AM BUS 7:30AM
Fri 4/22/2022 Joe Brandi Relays @Connequot HS Start 9:30AM BUS 7:40AM
Sat 4/23/2022 Joe Brandi Relays @Connequot HS Start 9:30AM BUS 7:40AM
Tue 4/26/2022 Miller Place @ Mt Sinai Mount Sinai High School 4:30 PM
Sat 4/30/2022 WHB Inv @ Westhampton Beach HS Start 1:00AM BUS 11:00AM
Mon 5/2/2022 Mt Sinai @ Bayport-Blue Pt Bayport Blue Point High School 5:00 PM Bus 3:40pm
Fri 5/6/22 and Sat 5/7/22 and Sun St. Anthony's Invitational Times TBD
Wed 5/11/2022 Shoreham WR @ Mt Sinai Mount Sinai High School 4:30 PM
Division Championships week of May 23-27
Thur 5/26/2022 County C Championships Boys and Girls at Mount Sinai High School Start 2:30pm
State Qualifier Friday and Saturday June 3-4
Thur June 2 State Qualifier Meet @ Comsewogue HS Start 3:00pm Bus1:30pm
Fri June 3 State Qualifier Meet @ Comsewogue HS Start 2:15pm Bus12:45pm
State Meet Friday and Saturday June 10-11 Cicero-North Syracuse HS
John Wooden didn't win his first national title until his 16th season at UCLA.
Starbucks didn’t reach store #5 until 13 years into its history.
Sam Walton (Walmart) didn’t open his 2nd store until 7 yrs after starting his company.
Be persistent. Success takes time. - Jon Gordon | @jongordon11
Your path is your path. Don't compare it to others. Everyone's timeline, obstacles, and triumphs are different. Just keep looking forward. - Jon Gordon | @jongordon11
You might not be able to control your circumstances but you can control your actions and response. Don’t worry about what everyone else is or isn’t doing. Choose to SHOW UP, GIVE YOUR BEST and BRING OUT THE BEST IN OTHERS this week! - Jon Gordon | @jongordon11
Simplify, Focus, Execute! Today I want to encourage you to keep your eye on the ball. Get back to the basics. Focus on the fundamentals. Remember what really matters. Identify the simple principles and actions that are crucial to your success at work and at home.
- Jon Gordon | @jongordon11
"Success is not counted by how high you have climbed, but by how many people you brought with you." Wil Rose
"Anything that causes you to overreact or underreact can control you and often does." David Allen
"The miracle is this: the more we share, the more we have." Leonard Nimoy
January 25, 2022 Don’t let the words of another affect your happiness. No one has that power unless you give it to them. Gandhi said, “I will not let anyone walk through my mind with their dirty feet”... and neither should you. - Jon Gordon | @jongordon11
January 24, 2022 One person in pursuit of excellence raises the standards and performance of everyone around them. Be that one person today. - Jon Gordon | @jongordon11
January 19, 2022 Before you go to bed celebrate your success of the day. Identify one great thing about your day; one great conversation, accomplishment, thing that made you smile, or win that made you proud. Focus on your success and you'll look forward to creating more success tomorrow! - Jon Gordon | @jongordon11
"Never mistake motion for action." Ernest Hemingway
January 17, 2022 "Life's most persistent and urgent question is, 'What are you doing for others?'" - Martin Luther King Jr.
"Teamwork is the only way to reach our ultimate moments and create breakthroughs that define our careers and fulfill our lives." Pat Riley
Always check the weather forecast. Please remember your hat, gloves and layers to keep you warm! Be ready for outdoor as well as indoor practice today. If you did not complete previous attendance question, DO IT NOW! No accurate attendance, No Practice!
Link for All Track Meets at SCCC
https://www.youtube.com/channel/UCO10UsUMam6uWf7cC3XqKCw/videos
"One secret of success is the consistency of purpose." Pat Riley
"Either you run the day, or the day runs you." Jim Rohn
"Positive thinking is more than just a tagline. It changes the way we behave. I firmly believe that when I am positive, it not only makes me better, but it also makes those around me better." Harvey MacKay
Champions don’t focus on the faults of others. They focus on what they can do better. They see their mistakes and defeats as opportunities for growth. As a result, they become stronger, wiser and better. Think like a champion today! - Jon Gordon
"If you want to be successful, prepare to be doubted and tested." Unknown
Goals are good but goals won't take you where you want to go. Your COMMITMENTS are what lead you to accomplish your goals. As we approach the New Year start thinking about what you will COMMIT to. - Jon Gordon | @jongordon11
Youtube Link for All Track Meets at SCCC
https://www.youtube.com/channel/UCO10UsUMam6uWf7cC3XqKCw/videos
Tell yourself (and someone else) these 6 things today:
1. You are loved!
2. You matter.
3. It’s okay to fail. Everyone does. Failure doesn't define you, it can refine you.
4. Fear is normal. Go for it anyway!
5. Smile, you’ve got this.
6. I believe in you.
- Jon Gordon | @jongordon11
You don't need to go back in time to be awesome; you just have to start right now. Regretting that you didn't start earlier is a great distraction from moving on your dream today, and the reality is that today is earlier than tomorrow.
- Jon Acuff | @jonacuff
"Tomorrow's battle is won during today's practice." Dr. Jim Afremow
ROUTINE. as stated by Dana Cavalea
Routines reduce fear. Routines create a sense of preparedness. Routines put you in a positive rhythm. Routines allow for more predictable outcomes.
"There are no secrets to success It is the result of preparation, hard work, and learning from failure." Colin Powell
Like we discussed as a team, my top priority is everyone’s health and well-being! Everyone will have options so that they can feel comfortable in doing what they need to do! Remember it’s long term individual and TEAM growth we are all looking for!
"The man who can drive himself further once the effort gets painful is the man who will win." - Roger Bannister
2021-22 WINTER TRACK SCHEDULES-Details will be updated as they are received. ALL meets at Suffolk Community College West Campus, Brentwood. Additional Locations may be added.
Girls Winter Track Schedule as of 11/22/21
Sunday 12/5/2021 Crossover A 9:00 AM - 11:45 AM Bus 7:20AM on Bus at 7:15AM
Saturday 12/11/2021 Crossover B 2:30 PM – 5:15 PM Bus 1:00PM
Sunday 12/19/2021 Crossover C 5:15 PM – 8:00 PM Bus 3:45PM
Thursday 1/6/2022 Jim Howard Meet Small School 5:00 PM - 9:00 PM Bus 3:30PM
Sunday 1/9/2022 Crossover D 11:45 AM - 2:30 PM Bus 10:15AM
Saturday 1/15/2022 Zeitler Relays Leagues 3,4,5 1:30 PM - 6:30 PM Bus 12:00PM
Saturday 1/22/2022 9:00 AM - 7:00 PM League 4 Championship 2:00 PM – 4:30 PM Bus 12:00PM
Sunday 1/30/2022 1:00 PM - 5:00 PM Art Mitchell Meet Small schools Bus 11:30AM
Sunday 2/6/2022 2:00 PM - 6:00 PM Small School championships Bus 12:00PM
Monday 2/14/2022 5:00 PM - 9:00 PM State Qualifier Meet Bus 3:15PM
Saturday 3/5/22 State Meet at Ocean Breeze Staten Island
Just Out Spring Track Dual Meet Schedule Please put in your Calendar NOW! There will probably be some changes before we begin the season!
Spring Track Schedule as of 11/7/21 updated 1/13/22
Tue 3/29/2022 Mt Sinai @ Elwood/J Glenn Elwood John Glenn High School 5:00 PM
Mon 4/4/2022 Hampton Bays @ Mt Sinai Mount Sinai High School 4:30 PM
Tue 4/12/2022 Mt Sinai @ Wyandanch Wyandanch Memorial High School 4:45 PM
Fri 4/22/2022 Joe Brandi Relays @Connequot HS 9:30AM Start 7:40AM BUS
Sat 4/23/2022 Joe Brandi Relays @Connequot HS 9:30AM Start 7:40AM BUS
Tue 4/26/2022 Miller Place @ Mt Sinai Mount Sinai High School 4:30 PM
Mon 5/2/2022 Mt Sinai @ Bayport-Blue Pt Bayport Blue Point High School 5:00 PM
Wed 5/11/2022 Shoreham WR @ Mt Sinai Mount Sinai High School 4:30 PM
Possible Invitationals
JOE BRANDI RELAYS 2022 High School Girls Meet
Friday and Saturday, April 22nd and 23rd Connetquot HS
Friday Individual Events: Every team can enter up to a MAXIMUM of 4 athletes per Friday
event. The events on Friday MUST be pre-seeded on Mile Split NY by 7pm, April 20th. The time schedule is approximate. We will run ahead if possible.
9:30 am Pentathlon Hurdles
9:45 100 Hurdles trials
10:00 1500
10:25 100 trials
10:30 Pentathlon Long Jump
10:55 1500 Racewalk
11:20 400
11:50 100 Hurdles final
11:55 100 final
12:00 Pentathlon High Jump
12:00 800
12:20 3000
12:35 200
Saturday Events:
Track Events Field Events
9:30 2 x 400 Hurdles 9:30 2 x Long Jump (3 team max)
9:55 4 x 1600 TBA 2 x Triple Jump (3 team max)
10:30 4 x 100 9:30 2 x High Jump
11:00 2 x 800 Walk 9:30 2 x Shot Put (Pentathlon shot first)
11:20 Mile Medley (400-200-200-800) 9:30 2 x Discus
12:00 4 x 400 9:30 2 x Pole Vault
12:30 Shuttle Hurdles (4-girl)
12:45 2 x 2000 Steeplechase
1:20 Pentathlon 800
1:25 4 x 200
1:50 Swedish Medley (100-200-300-400)
2:05 4 x 800
2:40 Sprint Medley (100-100-200-400)
3:00 Distance Medley (1200-400-800-1600)
Your path is your path. Don't compare it to others. Everyone's timeline, obstacles, and triumphs are different. Just keep looking forward. - Jon Gordon | @jongordon11
"All great achievements have one thing in common--people with a passion to succeed." Pat Cash
Please Remind your friends to sign up for the Winter Track Google Classroom!
You will only be able to attend Winter Track Practice if you have an approved physical and are a member of the google classroom!
2021-2022 Girls Winter Track Google Class Code is 4b776nl
Girls Winter Track Paperwork can be picked up and dropped off in room 202.
Winter Track Begins on Monday immediately after school on Track/Turf!
"I do not think there is any quality so essential to the success of any kind as the quality of perseverance. It overcomes almost everything, even nature." John Rockefeller
SAFETY is the Priority of the Winter Track TEAM! Each TEAM member is responsible to complete the attendance question EVERY DAY and on TIME! If you do not follow the specific directions set for you, you will NOT be allowed to practice with the winter track team! Please wear a wristwatch to practice for EVERY Training Session. You will need to be responsible to be at various locations at specific periods of time. It is your responsibility to stay up to date with the information on the website! Specifics of practice time are based upon what needs to be completed, weather and facility availability. Plan on practicing everyday outdoors from 2:05pm until 4:15pm and Saturday mornings again depending on weather and facility availability and what needs to be completed for that particular day! Please be cognizant of the weather and dress appropriately for outdoors as well as indoors!
Daily Attendance Question.
Practice Time Arrived:
Practice Time Departed:
Explanation if Tardy or Absent:
Did you see the trainer today? If so explain.
Any other items you would like to make me aware of?
"It has been my observation that most people get ahead during the time that others waste."
Henry Ford
Drum Teacher Stephen Taylor tells his students - Speed is a natural byproduct of learning something well. Get the motions down. Focus on the fluidity of the motion.
Everyday you have to plan – everyday. You’ve heard the saying that we don’t plan to fail, we fail to plan. Hard work works. Working really hard is what successful people do. And in this text, tweet, twerk world that you’ve grown up in, remember just because you’re doing a lot more doesn’t mean you’re getting a lot more done. Remember that, just because you’re doing a lot more doesn’t mean you’re getting a lot more done. Don’t confuse movement with progress. My mom told me, you can run in place all the time and never get anywhere. Continue to strive, continue to have goals, continue to progress. - Denzel Washington
If you want to change your situation you must first change your thoughts. Because if you keep on thinking what you have been thinking you’ll keep on getting what you have been getting. - Jon Gordon | @jongordon11
Winter Track begins on Monday November 15th immediately after school on Track/Turf!
Please Sign In ASAP Google Classroom Code 4b776nl
Expect to Win Today. Champions expect success. Their positive beliefs often lead to positive actions and outcomes. They win in their mind first.- Jon Gordon | @jongordon11
October 27, 2021 Today, instead of focusing on the challenge in front of you... choose to look for the opportunity. Ask yourself what this circumstance is teaching you. Identify how you can grow stronger and wiser from it. You can live in fear or move forward with faith and positive actions. - Jon Gordon | @jongordon11
“I know what I can do so it doesn’t bother me what other people think or their opinion on the situation.” Jesse Owens
Just Out Spring Track Dual Meet Schedule Please put in your Calendar NOW! There will probably be some changes before we begin the season!
Spring Track Schedule as of 11/7/21 updated 1/13/22
Tue 3/29/2022 Mt Sinai @ Elwood/J Glenn Elwood John Glenn High School 5:00 PM
Mon 4/4/2022 Hampton Bays @ Mt Sinai Mount Sinai High School 4:30 PM
Tue 4/12/2022 Mt Sinai @ Wyandanch Wyandanch Memorial High School 4:45 PM
Tue 4/26/2022 Miller Place @ Mt Sinai Mount Sinai High School 4:30 PM
Mon 5/2/2022 Mt Sinai @ Bayport-Blue Pt Bayport Blue Point High School 5:00 PM
Wed 5/11/2022 Shoreham WR @ Mt Sinai Mount Sinai High School 4:30 PM
"Great things are not something accidental, but must certainly be willed." Vincent Van Gogh
Replace "I think" with "I will."
I WILL have a good day today.
Small choices can make a big impact. Live intentionally with positive expectation today!
5 Morning Habits to Make a Day Great:
1. Choose to Rise & Shine (vs Rise & Whine)
2. Write down 5 things you’re grateful for
3. Take a 10 minute “Thank You Walk” reflecting on your 5 things
4. Replace “HAVE to” with “GET to”
5. Trust in a bigger plan and purpose for your life
- Jon Gordon | @jongordon11
"If I always appeared prepared, it is because before entering an undertaking, I have meditated long and have foreseen what might occur. It is not genius where reveals to me suddenly and secretly what I should do in circumstances unexpected by others; it is thought and preparation." Napoleon Bonaparte
HOLD YOURSELF ACCOUNTABLE and RESPONSIBLE FOR WHAT YOU DO AND DO NOT DO! Daily attendance is MANDATORY! If you attend, the times that you are present and if NOT at practice clearly state the reason for missing practice.
If you did not complete Attendance Question from yesterday, DO IT NOW! Remember Paperwork! Please wear a wristwatch to practice for EVERY Training Session. Please bring plenty of WATER and TWO golf balls to practice. Any and all updates will be posted on website! Attendance Question. List the time that you arrived and departed practice during this training session in response to this question. You no longer need to complete the Google form. This was to show you that if you focus your attention and write goals down, they become easier to achieve. I advise keeping a cross country journal to state goals and to keep track of what you do for training and nutrition!
Practice Time Arrived:
Practice Time Departed:
Explanation if Tardy or Absent:
I attached the link to all Cross Country Maps on Google Classroom! Please check out at your convenience. Try to look at Sunken Meadow today so when I explain the course tomorrow you have an idea of what is going on. If for any reason you need to have a parent or guardian drive you to or from practices and/or meets just communicate with me so that we can work out the details AHEAD of TIME!
"Give everyone more than they expect and you'll get more back than you expected."
"Confidence comes not from always being right, but rather from not fearing to be wrong."
Unknown
Please complete your paperwork and submit! Complete Daily Attendance ASAP!
Scroll down for the schedule and add to your calendar!
If you did not complete Attendance Question from yesterday, DO IT NOW! Remember Paperwork! Please wear a wristwatch to practice for EVERY Training Session. Please bring plenty of WATER and TWO golf balls to practice. Any and all updates will be posted on website! Attendance Question. List the time that you arrived and departed practice during this training session in response to this question. Complete Google form to help you enhance your planning and training.
Practice Time Arrived:
Practice Time Departed:
Explanation if Tardy or Absent:
"There is no success without hardship." - Sophocles
Reminder-It is your responsibility to check for any and all updates on website and Google Classroom! Google Class code e2vkhra for 2021 Cross Country!
https://www.quia.com/pages/dwyerruns.html https://www.quia.com/pages/wdwyer/dwyerruns
From the athletic office - **At this time it is required that all student/athletes in the buildings wear a mask, please remind your athletes to do so.** Remember to bring your mask with you to practice so you have it as you enter the building.
Today I will do what others won't, so tomorrow I can accomplish what others can't. Jerry Rice
"No one ever attains success by simply doing what is required of him." - Charles Kendall Adams
2021 Cross Country Varsity Boys and Girls
Google Class code e2vkhra
"Don't measure yourself by what you accomplished, but by what you should have accomplished with your ability." John Wooden
"Success depends less on strength of body than upon strength of mind and character." Unknown
"One difference between average teams and very good teams is that good teams do not surrender to fatigue." Unknown
Coach Dwyer's Website can easily be reached from google search "dwyerruns"
or https://www.quia.com/pages/dwyerruns.html
Coach Dwyer's Running Programs are designed for all participants regardless of your ability or popularity. Our objective is to produce lifelong learners of the sport and to improve everyone's overall health and fitness. It is expected that everyone that participates on this team be courteous, respectful, inclusive to all members, nice to each other and to always be a leader and do the right thing. TEAM-Together Everyone Achieves More!
I highly recommend that you start keeping a training a nutrition journal.
2021 Cross Country Schedule as of 06-03-20
Tue 9/14/2021 East Hampton @ Cathedral Pines
Tue 9/21/2021 Amityville @ Cathedral Pines
Tue 9/28/2021 Islip @ Sunken Meadow
Tue 10/5/2021 Sayville @ Sunken Meadow
Tue 10/12/2021 Miller Place @ Sunken Meadow
"Whenever you see a successful person, you only see the public glories, never the private sacrifices to reach them." Vaibhav Shah
"Success depends less on strength of body than upon strength of mind and character." Unknown
"You can have results, or you can have excuses, but you can't have both." Unknown
"It has been my observation that most people get ahead during time that others waste." Henry Ford
"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
"Humility is not thinking less of yourself, it is thinking of yourself less." C.S. Lewis
Remember to perform your daily routine which will pay massive dividends later in the season. These include: Hercules, good mornings, squats, toe raises for calves and shin, all your shin exercises (up on toes, toes up or up on heels) single leg calves and shins (really pull up and rotate center, left and right). Arms include Y, T, W, egyptians, arm circles.
Remember to Start with your Positive Successful Warm-up Routine
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 choose to bike for a workout, complete two to three times the distance/time of running! 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 running!
(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)
Week 5 080921 Take a minimum of 2 days rest from running. Do 3-5 running 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 6 081621 Take a minimum of 2 days rest from running. Do 3-5 running 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)
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 donâÃÂÃÂt 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.
IâÃÂÃÂve found the difference between success and failure is often belief. IâÃÂÃÂve 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. IâÃÂÃÂve found that when you believe, the impossible becomes possible.
IâÃÂÃÂve also learned that belief doesnâÃÂÃÂt 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.
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
Reminder to seniors that they must return their uniforms to Coach Dwyer ASAP!
"If you want to win, do the ordinary things better than anyone else does them day in and day out." Chuck Noll
"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
"The harder you work, the harder it is to surrender." Vince Lombardi
This site has the most up to date information with training and all seasons!
2021 Dwyer Summer Training for Anyone who wants to train!
Google Classroom Class code ngjgfzz
"Think doubt and you will fail, think victory and you will succeed...do it now!" Corey Everson Dedication, Discipline and Desire to be your best! Consistent Practice over Consistent Time will give you the greatest improvement.
Success is a well executed routine performed over time with passion, enthusiasm, and a knowingness that you will be victorious.
The Champion is always building their mind through their preparation and their daily work.
2021 Cross Country Schedule as of 08-23-21
Tue 9/14/2021 East Hampton @ Cathedral Pines
Tue 9/21/2021 Amityville @ Cathedral Pines
Tue 9/28/2021 Islip @ Sunken Meadow
Tue 10/5/2021 Sayville @ Sunken Meadow
Tue 10/12/2021 Miller Place @ Sunken Meadow
Championship Meets
Tue 10/26/2021 Division Championships @ Sunken Meadow 1:00pm
Fri 11/5/2021 Section XI Championship State Qualifier Meet @ Sunken Meadow 1:00pm
Saturday 11/13/21 State Meet Chenango Valley State Park
Cross Country Invitationals that we will be attending
Not going due to bus situation Thu 9/9/2021 Invitational @ Hampton Bays (B/G INVITATIONAL) Red Creek Park Starts at 4:00 PM Bus departs at 2:10pm
Sat 9/11/2021 Jim Smith Invitational @ Port Jefferson Sunken Meadow State Park Starts at 9:30 AM Bus departs at 7:30 AM,
Sat 9/18/2021 Bob Pratt Invitational @ Smithtown Sunken Meadow State Park Starts at 9:00 AM Bus departs at 7:15 AM,
Sat 9/25/2021 Invitational @ Suffolk Coaches Invitational Sunken Meadow State Park
Starts at 9:00 AM Bus departs at 7:15 AM,
Not going due to bus situation - Fri 10/2/2021 SWR Invitational @ Fireman's Field in Ridge Starts at 4:00 PM Bus departs at 2:10pm
Invitational Information
PECONIC INVITATIONAL Thursday, September 9, 2021 Red Creek Park, Hampton Bays, NY
Location: Red Creek Park, Hampton Bays. Route 27 Exit 65N to light, go right on Old Riverhead Road. The park is on the left.
Schedule
4:15 Frosh Boys 1.5 mile
4:30 Frosh Girls 1.5 mile
5:00 Varsity Boys 5K
5:30 Varsity Girls 5K
Awards
T-shirts to the top 30 in all races. Team plaques to the winning varsity teams.
Course Grass, dirt trails and some hills
Bob Pratt Invitational Hosted by Smithtown High School
Saturday, September 18, 2021 Sunken Meadow State Park Kings Park, New York
Race Order:
9:00 âÃÂàBoysâÃÂàNovice 5K (Moat, ÃÂý Snake, Picnic, College, Moat, no Cardiac)
9:30 âÃÂàGirlsâÃÂàNovice 5K (Moat, ÃÂý Snake, Picnic, College, Moat, no Cardiac)
10:00 âÃÂàBoysâÃÂàVarsity Blue (Championship 5K course- full Snake and Cardiac)
10:30 âÃÂàGirlsâÃÂàVarsity Blue (Championship 5K course- full Snake and Cardiac)
11:00 âÃÂàBoysâÃÂàVarsity Red (Championship 5K course- full Snake and Cardiac)
11:30 âÃÂàGirlsâÃÂàVarsity Red (Championship 5K course- full Snake and Cardiac)
12:00 âÃÂàBoysâÃÂàJV (Championship 5K course- full Snake and Cardiac)
12:30 âÃÂàGirlsâÃÂàJV (Championship 5K course- full Snake and Cardiac)
1:00 - BoysâÃÂàFrosh 1.47 (Bridge-Snake-Moat)
1:15 - GirlsâÃÂàFrosh 1.47 (Bridge-Snake-Moat)
Individual Awards: Dri-fit shirt to top 15 finishers in all races
Special Trophies: Fastest overall 5K time of the day and fastest overall fifth runner of the day Team Awards: Trophies to top 3 teams in Varsity races, top team in JV and frosh races
GIRLS Spring Track Order of Events for Dual Meets
The High Jump, Pole Vault, and Shot Put (followed by the Discus) will start at the same time at the beginning of the meet.
Triple Jump
100 Meter High Hurdles
1500 Meter Run
400 Meter Run
100 Meter Dash
1500 Meter Walk
800 Meter Run
200 Meter Dash
400 Intermediate Hurdles
3000 Meter Run
Long Jump
400 Meter Relay
1600 Meter Relay
3200 Meter Relay
Any Girl Interested in Participating in Spring Track Please Join Google Classroom ASAP
Girls Spring Track Google Classroom Code q67ir5k
https://classroom.google.com/c/MzA4NTEzNjIwMzgz?cjc=q67ir5k
All paper work pick up and drop off in room 202 with Coach Dwyer
Please return completed paperwork to Coach Dwyer ASAP! All updates posted on Website! Masks must be worn on school property!
Girls Spring Track may use the girls PE Locker room to get changed, but you will not get an actual locker. (Coach Slingerland will be monitoring as numbers will be limited at a single time.) You will get a daily message every morning from me giving an attendance question that must be answered daily. The question will include Time arrived, Time departed, and an Explanation if tardy or absent. You need to keep yourself accountable every day. I recommend a daily journal to keep track of your thoughts and feelings, training and nutrition log, short term and long term goals. Goals properly set are halfway met! What are you willing to do when no one is watching you? Yard by yard can be very hard, but inch by inch is a cinch! Remember to complete daily health form when you have practice/meet but no classes that day. Please complete the form tomorrow when I send out.
Always remember, the closer you get to realizing a dream or breakthrough the greater the resistance becomes. Don't stop! It's just a test. - Jon Gordon | @jongordon11
"Success isn't just about what you accomplish in your life; it's about what you inspire others to do." - Unknown
Be aware-Schedule is still subject to changes!
Actual Practice times may vary slightly depending upon weather conditions.
You need to have completed a minimum of 6 practices in order to compete in a meet!
"Confidence...thrives on honesty, on honor, on the sacredness of obligations, on faithful protection, and on unselfish performance. Without them it cannot live." Franklin D. Roosevelt
"What sets disciplined people apart? The capacity to get past distractions. Focus on the task at hand." Bill Parcells Get outside today to run and/or bike and continue to train!
"Your excuses are nothing more than your fears coming to get you." Unknown
"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 "Toughness is in the soul and spirit, not in muscles." Alex Karras âÃÂÃÂThere may be people that have more talent than you, but thereâÃÂÃÂs no excuse for anyone to work harder than you do.âÃÂàDerek Jeter
âÃÂÃÂEveryone has the fire, but the champions know when to ignite the spark.âÃÂàAmit Ray
Let's Build our strongest TEAM Possible! Things to consider:
Being People of Strong Character
Effort and Commitment
Having a Positive and Productive Attitude
Being a Good Teammate
Competing Relentlessly.
No matter what happens today, remember...You might not be able to control all of your circumstances but you can control how you respond to them. Pause. Look for the good. Trust in a bigger plan. Respond instead of react. Jon Gordon | @JonGordon11
Don't be so worried about what "they" think. Move forward anyways. Don't let fear of other people's opinions hold you back from becoming great. Dave Hollis | @MrDaveHollis
Daily Attendance is Mandatory! Please take responsibility and communicate!
"Excellence is never an accident'; it is the result of high intention, sincere effort, intelligent direction, skillful execution, and the vision to see obstacles as opportunities." Unknown
"Failure is success if we learn from it."- Malcolm Forbes
Mt Sinai Sports Medicine with Danielle clickable link below under useful links
Google Classroom Code 4dvyfi3
If you can't fly then run, if you can't run then walk, if you canâÃÂÃÂt walk then crawl, but whatever you do you have to keep moving forward. Martin Luther King Jr.
Please make yourself aware of WT Rules for this season! You need to have practiced a minimum of 6 times to be eligible to compete! All cohorts may attend all practices following all social distancing protocols.
"Whatever you do, do it with all your might. Work at it, early and late, in season and out of season, leaving no stone unturned, and never deferring for a single hour that which can be done just as well now." P.T. Barnum
General Outline which will be modified daily to also include field events.
Treat People Right Appreciate them, encourage them, support them and make them feel like they matter (because they do). Do this at home, at work, at school, at the store, etc. Do this with people you know and people you don't. Try your best every day to make someone else's day. Jon Gordon | @jongordon11
11 Thoughts About Teamwork by Jon Gordon
1. Teams rise and fall on culture, leadership, relationships, attitude and effort. Relationships are meaningful and teammates are connected. The collective attitude is very positive and everyone on the team works hard to accomplish their mission.
2. ItâÃÂÃÂs all about teamwork. Sometimes you are the star and sometimes you help the star.
3. If want to be truly great you have to work as hard to be a great teammate as you do to be a great player. When we work hard to be a great team member we make everyone around us better.
4. Your team doesnâÃÂÃÂt care if you are a superstar. They care if you are a super team member.
5. Three things you control every day are your attitude, your effort and your actions to be a great teammate. It doesnâÃÂÃÂt matter what is happening around you and who you think is being unfair. Every day you can focus on being positive, working hard and making others around you better. If you do that great things will happen.
6. One person canâÃÂÃÂt make a team but one person can break a team. Stay positive!
7. Great team members hold each other accountable to the high standards and excellence their culture expects and demands.
8. Team beats talent when talent isnâÃÂÃÂt a team.
9. Great teams care more. They care more about their effort, their work and their team members.
10. We > me Unity is the difference between a great team and an average team. United teams are connected and committed to each other. They are selfless instead of selfish. They put the team first and know together we accomplish more.
11. You and your team face a fork in the road each day. You can settle for average and choose the path of mediocrity or you can take the road less traveled and chase greatness.
Developing a Good and Effective Routine for Training!
Warm up Run on Track/Turf/Grass. Facility set up for 6 inch hurdles, 12 inch hurdles, Cones for Cone Drills. Hurdle Drills and Technique. Throwers Throw and technique. Ankles/Arms Routine (On Toes/arms FB, On Heels/arms diagonal, Toes in/both arms forward, Toes out/both arms backward, Inside Feet/swim arms forward, Outside Feet/swim arms backward) Dynamic Stretch (Frankensteins, add w/twist, knee hug, add w/twist, scoops, tick tocks) High Knees, Butt Kicks back, Butt Kicks forward, Side to side, Carioca (over, under). Core Work, Glute and Hip Stability. Pushups and back work. Strides and Drills for starting and technique. Repeats for pacing 200m-(400m or 300m or 200m). Small hurdle for 50 yard strides, good technique with hips under and arm technique, Running 20 yards (striding), next 20 yards strong arms (sprint), then float for 10 yards using lines on FB field. Cool Down Run. Back to small hurdle strides then finish with dynamic stretching.
January 1st 5:20pm Winter Track Rules just in! First link under useful links!
2nd Link is TEAM-TRAINING Youtube Videos which will work on Core Strength and Flexibility! My goal for winter track is to help develop your Core Stability and Proper Training Techniques to become a better athlete! Training takes a lot of time and cannot be rushed! Be patient and you will need to reinforce techniques at home as well as at practice. Google classroom will be used extensively to help you to achieve your goals as well as will be the vehicle for you to sign in and out of practice everyday. Please complete the attendance question by 6pm everyday. You will simply reply to the attendance question. If you are at practice, you will simple type in the time that your were present. If it is not your cohort that day, you would simple type, not my cohort today etc.
*Practice times will vary based upon weather conditions* I will have the track and turf set up as soon as you arrive to practice. You will immediately begin your warmup and get your drills done ASAP. Due to the winter weather, field events and technique work will need to be done as early as possible. Middle schoolers on our team will have the opportunity to do the items that they missed at the start of practice towards the end of practice. The events and running workouts will best be completed together as a team from about 2:45pm-3:15pm. Practice will begin immediately when you can get out and beginning your warmup. Ending time, obviously will vary based upon the weather. Figure we will be completed by 4pm the absolute latest as we do not have gym access. I will try to complete practice between about 3:30pm-3:45pm. The temperature really starts to drop between 3:20pm-3:40pm! Sorry for all of the information but I am really just concerned about the weather and NOT having school building access during this season.
"Excellence is never an accident'; it is the result of high intention, sincere effort, intelligent direction, skillful execution, and the vision to see obstacles as opportunities." Unknown
"To become a master of any skill, it takes the total effort of your: heart, mind, and soul working in tandem." Maurice Young
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 night's 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. Ankle hops-front/back, side to side.
More to come! Please Get Started!
"The fight is won or lost far away from the witnesses It is won behind the lines, in the gym, and out there on the road long before I dance under those lights." Muhammad Ali
"Confidence comes from being prepared." John Wooden
"I know the price of success: dedication, hard work, and an unremitting devotion to the things you want to see happen." Frank Lloyd Wright
This was the original google classroom for Training Class code uysk3r5
Go to useful links at bottom of page for Resistance Band workouts from our Trainer Danielle. Thanks Danielle! :)
Reminder: You will get a question each day of training and you will use this question to sign in and out of practice and I can keep accurate attendance.
I will use Google classroom for attendance.
Google Classroom Class Code: uysk3r5 Clickable Class Link is under useful links
TODAY IS YOUR DAY!
"Actions express priorities." Mahatma Gandhi
Give me six hours to chop down a tree and I will spend the first four sharpening the axe. Abraham Lincoln
"You are today where your thoughts have brought you; you will be tomorrow where your thoughts take you." James Allen "No one ever attains success by simply doing what is required of him." - Charles Kendall Adams
According to a study based on professional athletes in the NBA, NFL, and NHL, the following eight traits were found to constitute the ultimate athlete: Ability to work hard and sustain intensity. Competitiveness. Athletic ability. Sacrifice for the team. Coping with criticism, failure, and success. Clutch performance, poise, and focus. Ability to execute game strategy. Passion for the sport and commitment to excellence. Five of the above traits are mainly mental attributes.
Mental Toughness = The Four CâÃÂÃÂs: Composure. Concentration. Confidence. Commitment.
"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 "Everything depends upon execution; having just a vision is no solution." Stephen Sondheim
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 night's 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.
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)
We will continue with moderate workouts while classes begin to allow your body to acclimate to the new school setting and to transition to our modified cross country season.
No stress, just continue to do what you can comfortably do and have fun!
Week 9 090720 Do a minimum of 3 workouts and maximum of 4. 3 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 10 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)
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
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 Robertson December 2020 Workout Calendar
Heather Robertson November 2020 Workout Calendar
Heather Robertson October 2020 Workout Calendar
Heather Robertson September 2020 Workout Calendar
Heather Robertson August 2020 Workout Calendar
Heather Robertson July 2020 Workout Calendar
Heather Robertson June 2020 Workout Calendar
Heather Robertson May 2020 Workout Calendar
Heather Robertson April 2020 Workout Calendar
If you want to change up this week's workout- Try
Heather Robertson 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!
âÃÂÃÂThe longer you wait to do something you should do now, the greater the odds that you will never actually do it.âÃÂà- 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
Practice Immediately after school on Track/Turf.
The Standard Warm Up Stretch and drills should start with your fence drill, then ankles/arms on Turf and then some backwards running on the turf along with inclusion of high knees, butt kicks, side to side and over/under with your warm up. Warm Up running on Track/Turf or grass run. Small 6 inch hurdles for 100m strides. 12 inch hurdles for drilling. Cone Drills on Turf. Event Specific Drills for your event. Will now include martial arts into the drilling phase to work on balance, coordination and strength.
Speed training drills:Arm action drills, Mountain climbers, High knees, Acceleration drills (moving quickly from a still position; starting and stopping), Resisted running (parachute, weighted sled), Uphill running, Speed ladders
Strength and power development:Prisoner squats, Power (high) skipping, Power (long), skipping, Lateral skaters, Split squat (alternating lunge) jumps, Squat jumps, Ankle hops, Standing long jumps/bounding
Martial Arts Techniques
Horse Stance 8 point blocking
Horse Stance punching
Blocking moving forward and backward
Punching moving forward and backward
Fighting stance bouncing and switching sides
Martial Arts Techniques Horse Stance punching. Add Down Block moving forward and backward (basically working into front and back lunges)
Kickboxing Techniques
Fighting Stance-punching and blocking.
Decoy
"There are no great teams without great teammates." Unknown
Most of your emotions, positive or negative, are determined by how you talk to yourself on a minute-to-minute basis. It is not what happens to you but the way that you interpret the things that are happening to you that determines how you feel.
"You won't be good enough to ever beat another team by yourself. But you can destroy your own team with a bad attitude."
"Don't measure yourself by what you accomplished, but by what you should have accomplished with your ability." John Wooden
"People do not decide their futures. They decide their habits and their habits decide their future." F.M. Alexander
"Don't count the things you do, do the things that count." Zig Ziglar
"A coach can help you with your mistakes, but nobody can help you with your excuses." Buzz Williams
During inclement weather we will meet outside weight room in the hallway!
Plans will be adjusted as needed!
Practice begins immediately after school on track/turf.
Daily Routine will include the following: Warm Up minimum 4-6 laps and/or perimeter run. Small Hurdles 4 x 100yds. Cone drills LR, LR. LR back to beginning 2L2R. Resistance Bands are available!
Stretch, Dynamic Stretch, Ankles Arms Strides and drills, Field Events are set up to drill. Whistle Warm Up with strides and extra stretch. Pop ups! Small 6 inch hurdles. Add 12 inch hurdles. About 3:00pm Running Workout: 400-400 Workout. Weight Room:
Added 12 inch hurdles today. High knees and step throughs, side steps. Double leg hops, single leg hops
TPS-Technique, Power, Speed
Start Every Morning (Night, increase reps) with a glass of WATER, Big Breathing and
10 Hercules, 10 Good Mornings, 10 Good Mornings lean Side to side, 10 Good Mornings Rotate Side to side, Arms out to the side making a T Alternating Toe Touches, 10 Prisoner Squats, 10 Squats, 30 Toe Raises (10 regular-10 toes in-10 toes out), 30 Pulling Toes Up (10 regular-10 toes in-10 toes out), Upper Body- 10 push-ups, Bend over 90 degrees-Y, T, W, L, Egyptians, standing T's.
Core-30 crunches, 20 Glute Bridges, Planks (front, left side, right side).
Stretching Routine-
Lower Body-Lie on your side with hips aligned, work inner and outer thigh exercises.
Glute Bridge, Clam Shells, Frogs,
Lunges-Front, Back, Curtsy
Please check back for updates during inclement weather!
"Inches make champions." Vince Lombardi
Practice Monday through Friday immediately after school on track/turf.
Practices on Saturday will usually be in the morning but will be dependent on weather and available gym time!
'
Accurately sign in and out everyday and wear your wristwatch! At meets that you are leaving early and/or not taking the bus home, YOU must sign out AND have your parent/guardian fill in the yellow Parent Sign Out Book!
During inclement weather, clipboards will be outside the weight room! Minimum Warm Up includes light stretch, warm up joints, 1600m/10 minute run, small hurdle strides, dynamic stretch! Repeat for Minimum Cool Down!
Mrs. Metzler has taken many amazing pictures of our team in action. Thank You!
https://kristenvictoriaphotography.zenfolio.com/p940893640
Clickable Link is under useful links at the bottom of this webpage.
Minimum Warm Up includes light stretch, warm up joints, 1600m/10 minute run, small hurdle strides, dynamic stretch! Repeat for Minimum Cool Down!
"Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy." -Normal Vincent Peale
"...To be an athlete, you first must learn-- that it's âÃÂÃÂself-respect' you'll have to earn. You must conquer you, or you'll surely get beat, âÃÂÃÂcause you are the one, against whom you compete" Robert L. Kleine
"The will must be stronger than the skill." Muhammed Ali
"Give me 6 hours to chop down a tree and I will spend the first 4 sharpening the axe." Abraham Lincoln
"How can you know what your limits are if you've never pushed them?"Herbert Simon
"There are no secrets to success. It is the result of preparation, hard work, and learning from failure." Colin Powell
Bottom of Webpage- Please go to first link under useful links and click on Weekly Nutrition Training Log! This is a single excel sheet where you can keep track of what you eat and your training. The most important part of your training will be your sleeping and nutrition patterns. The second link is a good article on Nutrition-Please Read!
3rd Link is information about the PJ-Setauket Greenway Trail! Meet in Parking Lot between 7-11 and the Enterprise Rental Car in PJ across from the Carvel.
*You will sign in and out of practice every training session! You will be directed to perform various tasks at specific times and you MUST be wearing YOUR WRISTWATCH!
Bike, Rower, Elliptical - You will start with 5 min of each everyday! Next week minimum of 6 min and so on!
Please remember to sign in and out for every session and check your attendance numbers!
BELIEVE TO ACHIEVE! The body achieves what the mind believes. Whether you think it's possible, or you think it's impossible, you are right. So why not believe that what you want is POSSIBLE?
"Success is on the same road as failure; success is just a little further down the road."Jack Hyles
Cross Country Practice Schedule-You are expected to be available to practice every morning Monday through Saturday and every evening Monday through Thursday!
It is your RESPONSIBILITY to TRY to make every training session!
Details will be updated as they become available.
Schedule is subject to change-please check back as needed!
If you are injured or not capable of running, you are more than welcome to bring your bike to practice. Remember that you can always work body parts that are not injured or hurting.
Objectives for this year: To have seniors have the most enjoyable year of high school! Upperclassmen must take responsibility to bring the underclassmen along with the program and be outstanding role models to help the team work together and smart. Underclassmen must step it up - and remember that your senior year is right around the corner. A Healthy and Happy Team willing to work hard together!
Try to make it a point to get to know your team mates and to learn something new about them this fall. Be willing to learn new and advanced training techniques that will help with long term health and performance.
TPS-Technique, Power, Speed
Start Every Morning (Night, increase reps) with a glass of WATER, Big Breathing and
10 Hercules, 10 Good Mornings, 10 Good Mornings lean Side to side, 10 Good Mornings Rotate Side to side, Arms out to the side making a T Alternating Toe Touches, 10 Prisoner Squats, 10 Squats, 30 Toe Raises (10 regular-10 toes in-10 toes out), 30 Pulling Toes Up (10 regular-10 toes in-10 toes out), Upper Body- 10 push-ups, Bend over 90 degrees-Y, T, W, L, Egyptians, standing T's.
Core-30 crunches, 20 Glute Bridges, Planks (front, left side, right side).
Stretching Routine-
Lower Body-Lie on your side with hips aligned, work inner and outer thigh exercises.
Glute Bridge, Clam Shells, Frogs,
Lunges-Front, Back, Curtsy
"By becoming a little better each and every day, over a period of time, you will become a lot better." John Wooden
The bad news is time flies. The good news is you're the pilot. Michael Althsuler
"We should remember that just as a positive outlook on life can promote good health, so can every act of kindness." Unknown
"Courage is the ability to do the right thing, all the time, no matter how painful or uncomfortable it might be." Tony Dungy
"Hard work doesn't guarantee success, but it does improve its chances." B.J. Gupta
TPS-Technique, Power, Speed
Start Every Morning (Night, increase reps) with a glass of WATER, Big Breathing and
10 Hercules, 10 Good Mornings, 10 Good Mornings lean Side to side, 10 Good Mornings Rotate Side to side, Arms out to the side making a T Alternating Toe Touches, 10 Prisoner Squats, 10 Squats, 30 Toe Raises (10 regular-10 toes in-10 toes out), 30 Pulling Toes Up (10 regular-10 toes in-10 toes out), Upper Body- 10 push-ups, Bend over 90 degrees-Y, T, W, L, Egyptians, standing T's.
Core-30 crunches, 20 Glute Bridges, Planks (front, left side, right side).
Stretching Routine-
Lower Body-Lie on your side with hips aligned, work inner and outer thigh exercises.
Glute Bridge, Clam Shells, Frogs,
Lunges-Front, Back, Curtsy
Important Items to have as part of training: towel, water bottle, sun screen, bug spray, jump rope, resistance bands, golf balls, lax balls,
"Lots of people know what to do, but few people actually do what they know. Knowing is not enough! You must take action." Anthony Robbins
A thought for you-Unlock the best version of yourself.
This takes hard work, dedication, self respect, discipline, grit and passion to be the best you!
TPS-Technique, Power, Speed
When it is obvious that the goals cannot be reached, don't adjust the goals, adjust the action steps. Confucius "Hustle never goes in a slump." Adam Eaton
Positive Self Talk Link is below - Clickable under Useful Links!
https://trackandfieldtoolbox.net/mental-skills/positive-self-talk
6 TIPS FOR EFFECTIVE POSITIVE SELF-TALK
-Self-talk should be practiced ahead of time (outside of competition).
-While there are best practices, the focus should be less about negative/positive, or good/bad self-talk, and more about what is PRODUCTIVE for athletes in certain situations.
-Individual preferences are okay.
-Self-talk should be focused on what should be done, rather than what should be avoided.
-Different situations might call for different types of self-talk.
-It is difficult to turn off self-talk. For most people, self-talk is going to happen, for the good or the bad, regardless of whether you work on it. Knowing that, you may as well make the monologue in your head helpfulâÃÂæ and positive!
Congratulations to the girls track team members that competed in the State Meet. The team scored 58 points to become the best D2 public school in New York State! The 4x400m relay team placed 2nd with Catherine Carillo, Aristea Franks, Kyra Franks and Kayleigh Robinson. The 4x800m relay team placed 3rd with Isabella DiPalermo, Heather Caputo, Sarah Connelly and Kaitlyn Chandrika.
Individual Events:
Kate DelGandio placed 11th in the 100mHH.
Kaitlyn Chandrika 10 in the 2000m Steeple Chase.
Sarah Gunasekera placed 11th in the Long Jump and 4th in the Triple Jump.
Anastasia Richards placed 2nd in the Discus and 7th in the federation.
Kyra Franks placed 5th in the 400m race.
Kayleigh Robinson ran the 5th best time in the 100mHH and was the repeating state champion in the 400mIH.
Sarah Connelly was the repeating state champion in the 3000m race and was the state and federation champion in 1500m race.
Congratulations Division 3 Suffolk County Champions for the 2nd consecutive year!
Congratulations Undefeated League Champions for the 3rd straight year!
"Success is on the same road as failure; success is just a little further down the road."Jack Hyles
"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
"Insanity is doing the same thing over and over again and expecting different results." Unknown
"Ships don't sink because of the water around them. Ships sink because of the water that gets in them. Don't let what's happening around you and weigh you down." Alan Stein
"A river cuts through rock, not because of its power, but because of its persistence.âÃÂàâÃÂàJim Watkins
"You will never change your results unless you change something that you do daily." John Maxwell
"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
A few thoughts from Enzo - A positive mindset changes everything! You must stay very focused and take action everyday. You need to be passionate, persistent and purpose driven. Your Time is Now! D.I.A.}>Decide in Advance that you are going to be great.
To succeed, we must believe we can! Relax and visualize your success!
"Words are words; explanations are explanations, promises are promises, but only performance is reality." Harold S. Geneen --- What do you think?
"I am willing to put myself through anything; temporary pain or discomfort means nothing to me as
long as I can see that the experience will take me to a new level." Diana Nyad
"Do, Or do not. There is no try." Yoda a Jedi master
We will always try to start outside on Track/Turf!
Please be prepared for weather!
Everyday-Be Cognizant that other teams may be on the Track/Turf with our team.
Start with a light stretch including Hercules, ankles/arms and fence drills when you first get outside!
Warm up run should include some backwards running and also some side to side movements.
Hurdles will be available for use with the warm up!
Be prepared for various events to be sent inside the gym to train.
Important Points- New members on the team, please text me with cell and home number so I can save on my phone!
Be prompt to practice and get started right away! The more you can accomplish at practice each day, the more successful you will be at the end!
Proper Planning Promotes Peak Performance!
Please Bring your spikes to practice for meet preparation and speed work!
"I am willing to put myself through anything; temporary pain or discomfort means nothing to me as
long as I can see that the experience will take me to a new level." Diana Nyad
Very Important practice! Please remain focused and progress each day!
Please have your spikes with you everyday! Be prepared for your events!
SMILE! - A smile activates mirror neurons -- special signals that fire when we act and when we observe others acting--making grins literally contagious. Smiles are like parties for the brain. They activate neuropeptides that work to reduce stress and spread happy messages through the body. Both the smiler and the âÃÂÃÂsmileeâÃÂàusually feel a mood boost.
"Your life does not get better by chance, it gets better by change." Jim Rohn
"Real difficulties can be overcome; it is only the imaginary ones that are unconquerable." Theodore N. Vail
"The great thing in this world is not so much where you stand, but in what direction you are moving." Oliver Wendell Holmes
"One difference between average teams and very good teams is that good teams do not surrender
to fatigue." Unknown
"Every person, every setback, every experience in your life can teach you something if you are open to learning from it. When you view life from this perspective, class is always in session." Unknown
"We gain strength, and courage, and confidence by each experience in which we really stop to look fear in the face...we must do that which we think we cannot." Eleanor Roosevelt
To give anything but your best is to sacrifice the gift. Steve Prefontaine
Life is a series of experiences, each one of which makes us bigger, even though sometimes it is hard to realize this. For the world was built to develop character, and we must learn that the setbacks and grieves which we endure help us in our marching onward. Henry Ford
"If you canâÃÂÃÂt fly then run, if you can't run then walk, if you canâÃÂÃÂt walk then crawl, but whatever you do you have to keep moving forward." MLK
"There's no such thing as coulda, shoulda, or woulda. If you shoulda and coulda, you woulda done it." Pat Riley
Only the prepared individual deserves to be confident. Dale Carnegie
Feel free to stretch and work your core! Every Day - Stretch, Hercules, Prisoner Squats, All Fence Drills (leg swings) on the wall, Squats, Toe Raises (middle and in and out!) , Toe Pull up for your shins (middle and in and out!), Good Mornings then add twisting, Arms (Y, T, W, and multiple joints). Lie on your back and point and flex you toes while they are up in the air.
Every Day - Stretch, All Fence Drills (leg swings) on the wall, Squats, Toe Raises (middle and in and out!) , Toe Pull up for your shins (middle and in and out!), Good Mornings then add twisting, Arms (Y, T, W, and multiple joints). Lie on your back and point and flex you toes while they are up in the air.
Weight Training Workouts are First Link Below under Useful Links!
"You can't always be the strongest, or most talented, or most gifted person in the room, but you can be the most competitive." Pat Summitt
"We are what we repeatedly do. Excellence, then, is not an act, but a habit." Aristotle
If you have qualified for nationals, this in the information that I need emailed to me so that I can copy and paste for each athlete competing.
Name, Grade, Graduation Year, Home Address, Phone, email, USATF ID#
College Choices, Track and Field Honors, Academic and Other Honors, Noteworthy Relatives In Sports, Anything Else We Should Know?
A new study has just been released that adds to our understanding. It is on âÃÂÃÂpsychological state that underlie clutch performancesâÃÂÃÂ. âÃÂÃÂClutchâÃÂàperformances is the term used to describe âÃÂÃÂsuperior performances that occur under pressure circumstancesâÃÂÃÂ. It is delivering your best when it matters the most. Christian Swann detailed the 10 characteristics of performing brilliantly under pressure:
Complete and deliberate focus âÃÂàconcentrating on the task at hand
Intense effortâÃÂà100% commitment and work rate
Heightened Awareness âÃÂàto both your surroundings and your own mental state
Being Up For It âÃÂàbeing pumped up for the moment
Absence of Negative Thoughts âÃÂàfocusing on what you want, not what you donâÃÂÃÂt want
Fully Absorbed âÃÂàimmersing yourself in the performance
Confidence âÃÂàbelieving you will achieve
Control âÃÂàfocusing on what you can control (your thoughts, feelings and reactions)
Increased Motivation âÃÂàbeing determined to succeed
Enjoyment âÃÂàfully embracing the challenge
"Adversity is the state in which people most easily become more acquainted with themselves." John Wooden
It's not about perfect, it's about effort. When you give effort in your life, that's how change occurs. Keep going and remember why you started. Jillian Michaels
"Sometimes we are more limited by attitudes than by opportunities." William James
"To go from good to great, it's all in the details. Everything matters. "Steve Kerr
Always be prepared for outdoor as well as indoor practice!
Be sure to have all of your track gear with you for outdoor as well as indoor practice!
If you want to be great at anything in life, then you have to be willing to go the extra mile again and again. The extra mile is a lonely place, but once you go there, you will soon realize itâÃÂÃÂs the only place you were meant to be. And when itâÃÂÃÂs all over, your only regret, if you have one, will be that you didnâÃÂÃÂt go there more often. Enjoy the privilege.
"No one ever attains very eminent success by simply doing what is required; it is the amount and excellence of what is over and above the required that determines the greatness of ultimate distinction. " -Charles Francis Adams
There are no shortcuts. To be a big success. Start a little earlier, work a little harder and stay a little later. Brian Tracy
"By choosing to embrace and practice good values every day, you may not always get what you desire, but you will always be the person you desire to be." Unkown
"High expectations are the key to everything." Sam Walton
"How competitive can you be without losing your discipline?" Doc Rivers
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.
"Competitors... A relentless, fearless, focused attitude overcomes all distractions and circumstances." Bruce Bowen
"The qualities of our expectations determine the quality of our actions." Andres Godin
âÃÂÃÂWith the new day comes new strength and new thoughts." - Eleanor Roosevelt
Be Nice and Smile - Coach Dwyer
"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.
"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
"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
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
According to Leadership-Tools.com, itâÃÂÃÂs never too early, or late for that matter, to begin teaching kids the basics in leadership.
Communication
Effective communication with others also places equal emphasize on effective listening. In fact, it is important to listen twice as much as you say!
Collaborate/Teamwork
More is accomplished in less time as a team as opposed to going it alone. Equally important is the social aspects of teamwork, where kids learn firsthand how to get along in the world with a diverse group of opinionated individuals.
Negotiation/Compromising
Working as a team requires the fine art of give and take. Compromising not only ensures completion of the required task, but it also allows all parties to walk away pleased with the final outcome. Negotiation and compromise teaches kids to stay focused on the bigger picture rather than just on obtaining a personal goal.
Planning/Strategic
Planning a strategy is not only a great way to empower kids, but is also a great way to build much-needed self-esteem. While a child may become easily overwhelmed by a large task, showing them how to break down a task into smaller, manageable pieces allows them to build self confidence and provides them with a clearer vision for success.
Vision
A child who can clearly visualize their outcome is more likely to achieve their goal. A great way to learn visualization are through reading and listening to the tales of past achievers. Encourage children to read often. Introduce them to a world of successful people through books and movies offering strong and memorable leadership lessons. They will not only have a better appreciation and love for reading, they will also read faster while committing more information to memory.
Persistence/Determination
Provide a child with a strong foundation of personal pride. To become highly successful in life, kids need to master persistence and determination. Teach children to view every failure as a lesson learned; one more step closer towards future success. Working through challenges and obstacles prepares children for the true reality waiting for them in the real world. Having the ability to PRESS ON will serve a child well throughout his or her life.
"The difference between winners and losers is that winners do what losers don't want to do." -Dr. Phil
Dr. Phil - Formula For Success
The winners in life know the rules of the game and have a plan. Whether you're looking to heal a relationship, get a new job, lose weight or find inner peace, consider these characteristics which Dr. Phil says are common to people who succeed.
Have a vision.
Champions get what they want because they know what they want. They have a vision that keeps them motivated and efficiently on track. They see it, feel it, and experience it in their minds and hearts. What is success for you? You won't get there without knowing what it feels and looks like.
Make a strategy.
People who consistently win have a clear and thoughtful strategy. They know what they need to do and when they need to do it. They write it down so they stay on course, and avoid any alternative that does not get them closer to the finish line.
Find a passion.
Are you excited to get up in the morning? People with a passion are, and they're energized about what they are doing. You need to live and breathe what it is that you want, and be passionately invested in both the journey and the goal.
Live the truth.
People who consistently win have no room in their lives for denial, fantasy or fiction. They are self-critical rather than self-deluding, and they hold themselves to high but realistic standards. They deal with the truth, since they recognize that nothing else will make their vision obtainable.
Be flexible.
Life is not a success-only journey. Even the best-laid plans sometimes must be altered and changed. Be open to input and consider any potentially viable alternative. Be willing to be wrong and be willing to start over.
Take risks.
People who consistently win are willing to get out of their comfort zone and try new things. Be willing to plunge into the unknown if necessary, and leave behind the safe, unchallenging, and familiar existence in order to have more.
Create a strong nucleus.
Surround yourself with a group of people who want you to succeed. They will move with you toward your goal. Choose and bond with people who have skills, talents and abilities that you do not. Winners give and receive by being part of other people's nuclear groups.
Take action.
Do it! People who succeed don't just sit and think about what they want to do. They take meaningful, purposeful, directional action consistently and persistently. Every step they take puts them toward the outcome they're looking for.
Set priorities.
People who are consistent winners manage their challenges in hierarchical fashion. They commit to managing their time in such a way that does not allow them to spend time grinding along on priority number two or three if priority number one needs their attention.
Take care of yourself.
People who consistently win are consciously committed to self-management. They are the most important resource they have in achieving their goals. They actively manage their mental, physical, emotional and spiritual health.
Dr. Phil-Seven Steps to Reaching Your Goals
Successfully executing any personal strategic plan for change requires that as you develop your plan, you effectively incorporate these seven steps for attaining each and every goal.
1. Express your goal in terms of specific events or behaviors.
For a dream to become a goal, it has to be specifically defined in terms of operations, meaning what will be done. When a goal is broken down into steps, it can be managed and pursued much more directly. "Being happy," for example, is neither an event nor a behavior. When you set out to identify a goal, define what you want in clear and specific terms.
2. Express your goal in terms that can be measured.
How else will you be able to determine your level of progress, or even know when you have successfully arrived where you wanted to be? For instance, how much money do you aspire to make?
3. Assign a timeline to your goal.
Once you have determined precisely what it is you want, you must decide on a timeframe for having it. The deadline you've created fosters a sense of urgency or purpose, which in turn will serve as an important motivator, and prevent inertia or procrastination.
4. Choose a goal you can control.
Unlike dreams, which allow you to fantasize about events over which you have no control, goals have to do with aspects of your existence that you control and can therefore manipulate. In identifying your goal, strive for what you can create, not for what you can't.
5. Plan and program a strategy that will get you to your goal.
Pursuing a goal seriously requires that you realistically assess the obstacles and resources involved, and that you create a strategy for navigating that reality. Willpower is unreliable, fickle fuel because it is based on your emotions. Your environment, your schedule and your accountability must be programmed in such a way that all three support you âÃÂàlong after an emotional high is gone. Life is full of temptations and opportunities to fail. Those temptations and opportunities compete with your more constructive and task-oriented behavior. Without programming, you will find it much harder to stay the course.
6. Define your goal in terms of steps.
Major life changes don't just happen; they happen one step at a time. Steady progress, through well-chosen, realistic, interval steps, produces results in the end. Know what those steps are before you set out.
7. Create accountability for your progress toward your goal.
Without accountability, people are apt to con themselves. If you know precisely what you want, when you want it âÃÂàand there are real consequences for not doing the assigned work âÃÂàyou are much more likely to continue in your pursuit of your goal. Find someone in your circle of family or friends to whom you can be accountable. Make periodic reports on your progress.
Save this website directly from QUIA on your computer and/or phone. Refresh your browser when looking at updates! Dress appropriately for the weather! It is your responsibility to text me with your full name, cell and home number so I can save on my phone. You should also save my information on your phone and be sure your parents do the same. It is your responsibility to secure your belongings in the locker rooms! During the winter season, at times, the girls locker room is used for the visiting teams. Please do not leave anything out! If in doubt, bring it to practice!
Please email me the following information ASAP for entry into the Nationals!
Athlete Bios
Home Address*
City*
State*
Postal Code*
Country*
Phone*
Email*
Graduation Year*
High School Grade
UsatfId*
10 digit USATF ID
Team Alias* This is who we are Mount Sinai TC
Coach*
School*
Birthdate*
College Choices
Track and Field Honors
Other Sports Honors
Academic and Other Honors
Noteworthy Relatives in Sports
Anything Else We Should Know
*required
I will pay, but I need all the information!
USATF Membership #'s will be collected as part of the Athlete Bio information. You will need to have these on hand before submitting payment.
Enter Team As: Mount Sinai TC
|
|
