ALL IN!!

Hello Ladies,

I hope you have had a great weekend.

Tomorrow at practice I will be telling you all what you are running Tuesday at the meets and giving out uniforms to a few girls that were not at practice Friday to get them.

The returning girls that still have their old uniforms please wash and bring them back in tomorrow (Monday 3/29/10), we need a few of them to give out to the remaining girls.

Remember what I said about giving your very best at all you do, and not being afraid to "die on a treadmill". The track meets are now upon us and that attitude and belief in yourself will be key in running faster times and gaining the confidence you need to get better as the season progresses.

Check out the Will Smith Tavis Smiley interview below to see the passion and belief that Will Smth has in himself to be the best and how he explained his statement of not being afraid to die on the treadmill.

There are NO if and or buts about if he is committed and "ALL IN" for his goal/mission.

Much Love and ALL IN!!

-Coach Mel

LF 2010 Track & Field Team Captains

It is my pleasure to introduce (or re-introduce) you all to our 3 Track & Field Team Captains for this season....

- Natasha Beaton, Sr

- Lakia Murphy, Jr.

- Jordyn Plumley, Jr.

**If you have any team concerns, you can voice your opinion to the three captains and they will let me know. This is especially for those that may feel a little hesitant to tell me about something but that needs to be addressed. I rather the captains tell me about the concern than having it go un-noticed.

Ladies LEAD us well!!

ALL IN!!

-Coach Mel

Workouts for the Week of 3/15-3/19

**Sprint Group:

Monday: 3x500m @65-70% (10min rest)

Tuesday: 9x20m Stag'd Start (3min rest); Strength Circuit:

1. 5x5 Squats 2. 5x5 Pushups 3. 5x5ea Lunges 4. 5x5 Bar Pullups 5. 5x10 Bench Kisses

6. 3x20 Combo Crunches 7. 3x20ea Mountain Climbers w/Twist 8. 3x 10ea Elbow to Knee 9. 3x20ea Russian Twist 10. 3x10 Supermans

Wednesday: 3 or 4x (200m sprint walk 50m, 100m sprint walk 100m)

Thursday: 6x25m speed acclerators: 3 stag'd starts, 3 Down(4pt)Starts (3 min rest) or

6xFly 30s (6min rest) & 5x 14m Hill sprints; Strength Circuit:

1. 5x5 Squats 2. 5x5 Pushups 3. 5x5ea Lunges 4. 5x5 Bar Pullups 5. 5x10 Bench Kisses

6. 3x20 Combo Crunches 7. 3x20ea Mountain Climbers w/Twist 8. 3x 10ea Pushup Leg Extensions 9. 3x20ea Russian Twist 10. 3x10 Supermans

Friday: TEAM STRENGTH CIRCUIT: 50 seconds on 10 seconds rest-

1. Squats 2. Pushups 3. Lunges 4. Pushup Rows/Planks 5. High Knee Runs in place

**Distance Group:

Monday: 20 min warmup run

Drills, 4x100m windsprints

20 min run

Tuesday: 20 min warmup run; 8-12 200m sprints (37-50s) jog back across field to start;

20 min run

Strength Circuit:

1. 5x5 Squats 2. 5x5 Pushups 3. 5x5ea Lunges 4. 5x5 Bar Pullups 5. 5x10 Bench Kisses

6. 3x20 Combo Crunches 7. 3x20ea Mountain Climbers w/Twist 8. 3x 10ea Elbow to Knee 9. 3x20ea Russian Twist 10. 3x10 Supermans

Wednesday: 25 min warmup run, Drills, 4x100 windsprints, 20 min run

Thursday: 15 min warmup run, 4x800m (recovery time = prev 800m run time)

Strength Circuit:

1. 5x5 Squats 2. 5x5 Pushups 3. 5x5ea Lunges 4. 5x5 Bar Pullups 5. 5x10 Bench Kisses

6. 3x20 Combo Crunches 7. 3x20ea Mountain Climbers w/Twist 8. 3x 10ea Pushup Leg Extensions 9. 3x20ea Russian Twist 10. 3x10 Supermans

Friday: TEAM STRENGTH CIRCUIT: 50 seconds on 10 seconds rest-

1. Squats 2. Pushups 3. Lunges 4. Pushup Rows/Planks 5. High Knee Runs in place

**Throwers Group:

Monday: 1. 5x20 Squats 2. 10x20 Kisses 3. 5x10ea stairway stepups; Core Work: 1. 3x20Combo

Crunches 2. 3x20ea Russian Twist 3. 3x20 Toe Touches 4. 3x20 Reverse Crucnhes 5. 3x10ea

Elbow to Knee 6. 3x10Supermans

Tuesday: 5x20m Stag'd Start (3min rest); Throwers UpBody Circuit:

1. 5x10Wood Chops 2. 5x10 Plate Shoulder/Torso Twist 3. 5x10 Plate/DB/KB Shoulder Presses 4. Int/Ext Rotations (Rot Cuff)

Strength Circuit:

1. 5x5 Squats 2. 5x5 Pushups 3. 5x5ea Lunges 4. 5x5 Bar Pullups 5. 5x10 Bench Kisses

6. 3x20 Combo Crunches 7. 3x20ea Mountain Climbers w/Twist 8. 3x 10ea Elbow to Knee 9. 3x20ea Russian Twist 10. 3x10 Supermans

Wednesday: 1x (200m sprint walk 50m, 100m sprint walk 100m)

4x SL Reaching DL (Shot Put Balance/Stance-2 ea side)

4x10 SL Power Pushes (Shifting weight back and forth)

Thursday: 1. 3x Core Ball Matrix 2. 3x10Front/Side Plate Raises 3. 3x10 Band Pull Aparts 4. 3x10 Int/Ext Rot 5. 5x10 Pushup Rows

- 6x25m speed acclerators: 3 stag'd starts, 3 Down(4pt)Starts (3 min rest) or

6xFly 30s (6min rest) & 5x 14m Hill sprints; Strength Circuit:

1. 5x5 Squats 2. 5x5 Pushups 3. 5x5ea Lunges 4. 5x5 Bar Pullups 5. 5x10 Bench Kisses

6. 3x20 Combo Crunches 7. 3x20ea Mountain Climbers w/Twist 8. 3x 10ea Pushup Leg Extensions 9. 3x20ea Russian Twist 10. 3x10 Supermans

Friday: TEAM STRENGTH CIRCUIT: 50 seconds on 10 seconds rest-

1. Squats 2. Pushups 3. Lunges 4. Pushup Rows/Planks 5. High Knee Runs in place

3/12/10 Practice Notes

Hey gals,

Just wanted to remind everyone that is interested in getting a LF Track uniform to turn in your money to the Athletic Director Adam Buchter by TUESDAY (March 16th).

If you want the warmup ONLY, the cost is $62 and if you want the warmup AND the LF Track & Field sweat shirt the cost is $88. Don't quote me on this but I think the sweat shirt alone is $35 so keep that price range in mind as well if you are interested in just getting that.

Also, be sure to ask Adam about the athletic fee that Little Flower chargers student athletes to compete for the school because I am not sure of the exact price.

As far as practice, things are progressing nicely. You girls seem to be picking things up pretty quickly, you're keeping the talking to a minimum (during directions/instruction), and seem to be having fun as well. Let's keep getting better together!

For those that missed practice below is the workout we did today:

A. 800m jog warmup

B. Mobility/Activation/Dynamic Warmup/Speed Drills

C. Team Strength Circuit (5 exercise station, complete ex for 50 seconds with 10 sec rest & transition to next exercise station. 4 rounds for a total of 20 minutes):

Station 1. Squats

Station 2. Pushups (regular or modified)

Station 3. Lunges (in place, or moving)

Station 4. Pushup Position Rows

Station 5. Mountain Climbers w/ Twist

D. Ab Circuit: (3 sets alternating between letter1/letter 2 then move to next superset group after all the three sets are done)

A1 Reverse Crunches x20

A2 Russian Twist x20

B1 Supermans x10

B2 Elbow to Knee x10ea side

E. 400m Jog Cooldown and Stretch

"ALL-IN",

-Coach Mel

3/11/10 Workouts

Listed below were the workouts for practice on Thursday March 11,2010.

**Great work today ladies as you ALL gave a great effort and COMPLETED ALL of the Workouts**

Warmup: Jog over to Track & Dynamic Warmup/Mobility/Speed Drills

Advanced Sprint Group:

- 4x70m Sprints: Standing Staggered Stance (100% with 7 minute recovery)

Beginners/Newbee Group:

- 4x200m: Focus on getting out hard the first 50m and form the rest of the way

(70% Effort, diagonal walk back to 200m starting line).

Mid Distance Group:

8x400m repeats with 1 minute recovery

- Introduce/Practice Body Weight Squat Exercise Technique

- 400m cooldown & Self or Partner Stretch

Excited for the 2010 Season

Hello Ladies,

I can say that it is with great excitement that 2010 Track & Field Season has started!! I created this blog so that you (and your parents/guardians) can stay in the know with everything that happens regarding the Little Flower Track & Field Program.

I need you to check the site daily so that you can see the updated notes and or practice schedules and happenings. I will be posting LF Track/Field Homework Assignments, motivational videos, mental success tips, healthy/performance fueling nutritional suggestions as well as workouts for the day, so you know what your group (sprints, distance, fields) did if you happen to miss a practice and I EXPECT you to complete it the best way you can so you and the team don't suffer from lack of preparedness and sport specific fitness.

This is also a good spot to post the questions YOU may have as far as nutrition, injury treatment prevention, equipment recommendation questions and even for letting me know you may not be at practice (this allows me to keep better track as it will automatically be saved when you comment/post it.

Like I said check the blog DAILY especially when you miss practice to stay informed (i'm sure the majority of you can check it on your cell phones so NO excuses).

Lastly, here is your first LF Track/Field Homework Assignment.... many of you have different reasons as to why you joined the Track/Field Team and I want to know why and what goals do you want to accomplish (be apart of a sport team, set a school record, make it to the State Championship, make it on "A" Team relays, get in shape etc). Please post/comment your name (first and last, nickname (that I know), the reason you came out for track and 3 goals you want/expect to accomplish during the season.

Hope to hear from you all and see you at practice!

-Coach Mel