WINTER 2018-2019 PAPERWORK
YOU MUST HAVE ALL PAPERWORK COMPLETELY FILLED OUT IN ORDER TO PARTICIPATE!!!
Winter T&F Team Handbook - MUST READ -- team rules, guidelines, expectations
- 2018-19 BOYS Indoor Meet Schedule - updated Wed 11.7.18
Practice Starts Monday November 12th!!!
PROPER TRAINING ATTIRE
Sweatpants & sweatshirts are for warming up ONLY. You should layer in long-sleeve, short-sleeve, drifit tops / bottoms, and running pants for practicing. This allows more freedom of movement in training.
Shoes should be running shoes (Nike, Asics, Adidas, Brooks, New Balance). High tops and cross-training shoes are not proper attire. Typically running shoes are either white or light-grey in color. See the home page for links to local running stores for shoes and apparel.
Winter Break Distance Workouts
SNOW DAY - NO SCHOOL? It is extremely important that you keep consistent with your training. If we have please do everything you can to try to accomplish the following:Hit the Gym! - Go to the gym and get a good, intense lift in of the upper body, lower body, and core. Warm-up by doing 15min of cardio on an elliptical or bike gradually increasing the intensity up to 13minutes with the last 2 minutes as a cool-down. Stretch and then get a good lift in. Arms-chest-back, as well as single leg and double leg squats. Keep all lifting and movements explosive and dynamic in nature. Do 3 sets of 10 reps at a consistent weight. Go quality over quantity.SPRINTER-HURDLER-JUMPER: Snow Day Workouts.rtfLONG DISTANCE: normal warmup, 30minutes at 7:30-8 fast tempo pace, 10x100m(ish) fast striders, stretch-strength routine
LONG SPRINTER (400-800): sprinter warmup, 20 minutes at 7:30-8 pace, 6 x 200m(ish) fast accelerations with walking for 4minutes between each (last 100m should be at top speed), 10 minute easy cool down, stretch-core-lift/strength routineAny questions just email (email@example.com). If you want to continue to train to surpass your potential you need to be mindful of consistent training and sticking to the program - all aspects. Good luck - be safe - and hopefully this is only a worse-case scenario when it snows out.
Overall dual meet record of 51-20 with 2 undefeated seasons
133 League Medalists with 30 Individual League Champs and 4 Relay Champs
69 District Medalists with 6 Individual District 1 Champs and 2 Relay Champs
77 State Medalists with 7 Individual State Champs and 3 Relay State Champs
3 State Records, 6 All-Americans, 1 NATIONAL RECORD
USEFUL LINKSParents/Athletes interested in competing in Division I and II College need to speak with the coaches and go to the following websites:
-provides guidelines, timeframe for the recruiting process. Download their information packer to prospective athletes
-in order to compete in college you need to register with the NCAA clearinghouse during your junior year
www.suburbanonesports.com ~Latest Local results, news, and stats about Suburban League athletics.
www.penntrackxc.com ~ Latest State results, news, and stats about High School track .
www.dyestat.com ~Latest National results, news, and stats about High School track.
www.ptfca.org ~ Pa Track & Field Coaches Assocation state website
www.tfcaofgp.org ~ Track & Field Coaches Association of Greater Philadelphia --- Winter Track & Field Association
www.piaa.org ~PIAA website
www.district-one.net ~District 1 Websitewww.usatf.org ~Information about USA Track & Field, Those interested in competing on the national level (Nike Indoor/Outdoor) have to be members of USATF to be eligible.
LOCAL Media Coverage:
Track Equipment/Apparel Sites:__
For equipment and clothes/shoes visit these sites. For your running shoes you need to go to a specialty running store and have your foot type analyzed so that you are wearing the proper shoe for your foot/stride. Athletic shoes sold at stores like Sports Authority and Dicks are for the "weekend warrior" not athletes training on a competitive level.
http://www.everythingtrackandfield.com/ ~ Best general site for track equipment/apparel, online purchases
http://www.runnersworld.com/ ~ very helpful shoe guide on their site
http://www.tzsports.com/ ~local running shoe store, Doylestown area
http://www.brynmawrrunningco.com/ ~local running shoe store, Philadelphia Area
http://www.buckscountyrunningcompany.com/ ~local running shoe store, Doylestown Area
http://www.jenkrun.com/ ~local running shoe store, Jenkintown area
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