Hello Ladies,
I would like for us to start gathering ideas for a few Fundraisors.
I am thinking with the funds rasied, we can get some team "warmup" tights, racing waffles/sneakers or to have a set aside amount of money to buy team snacks, meals for before and/or after meets.
Please leave in the comments any ideas you may have for fundraisors or for team swag (t-shirts, tights, additional uniforms that would be your to keep, etc.) we can purchase with the funds that we raise.
Also, parents please let me know if anyone can be the "contact" parent for our fundraising efforts/events, or have any fundraising ideas as well.
Thanks,
Coach Mel
Friday, December 6, 2013
Sunday, September 22, 2013
LF XC Team...? More like FAMILY!!
Hey Ladies,
I am excited to say we have kicked off LF's First XC Season (in a LONG TIME) in style!!
Day by day and week by week you ladies have been putting in the hard work and sweat (with a smile) in practices together helping to build such a great bond as a TEAM that feels more like FAMILY!!
Lynne, you see how FAMILY picks up after one another...?
I can't forget to say it once again, but great job ladies at this Wednesday's (9/18) past meet, with PR's (personal record's) had by all those that ran!!
I don't know if it was the excitement for the pep rally you had the next day or gorgeous running conditions but either way I'll take it and we can use that to move forward in a positive manner!! PMA!!
Wanted to keep this post short and sweet so I'll just leave you all with one more pic to keep our minds focused on what's at hand for the future.... To come to the starting line in EACH PRACTICE and EACH MEET ready to run with confidence, clarity (on how you need to run your pace/race), and caring for the team so that we can do great things, running FAST and as a FAMILY!!
Love,
Coach Mel ;-)
I am excited to say we have kicked off LF's First XC Season (in a LONG TIME) in style!!
Day by day and week by week you ladies have been putting in the hard work and sweat (with a smile) in practices together helping to build such a great bond as a TEAM that feels more like FAMILY!!
Lynne, you see how FAMILY picks up after one another...?
I can't forget to say it once again, but great job ladies at this Wednesday's (9/18) past meet, with PR's (personal record's) had by all those that ran!!
I don't know if it was the excitement for the pep rally you had the next day or gorgeous running conditions but either way I'll take it and we can use that to move forward in a positive manner!! PMA!!
Wanted to keep this post short and sweet so I'll just leave you all with one more pic to keep our minds focused on what's at hand for the future.... To come to the starting line in EACH PRACTICE and EACH MEET ready to run with confidence, clarity (on how you need to run your pace/race), and caring for the team so that we can do great things, running FAST and as a FAMILY!!
Love,
Coach Mel ;-)
Sunday, August 25, 2013
Team Reminders: Practice will be in the Afternoon This Week (8/26)
Hey Ladies,
Just a few quick reminders:
- Practice will be from 4-6pm this week (8/26-8/29)
- There is a Fall Sports athletes/parents/coaches meeting at Little Flower (7pm)
- Warmups are $65.00 (jacket and pants). I want to put in the order by the end of this week, so think about what size and what you want embroidered on the jackets (name, year, etc).
- Jenkingtown Running Company is having a "Track Night" at their store on the 28th, where they are offering a 20% discount on cross country training and racing sneakers. I will be getting more information on what time the store event starts soon, but wanted to give you all a heads up if you want or need to buy some quality training/racing shoes for the season.
- First meet is on Sept 4, so we are getting closer and closer, so let's continue to get in great training and represent LF well!!
Coach Mel ;-)
Just a few quick reminders:
- Practice will be from 4-6pm this week (8/26-8/29)
- There is a Fall Sports athletes/parents/coaches meeting at Little Flower (7pm)
- Warmups are $65.00 (jacket and pants). I want to put in the order by the end of this week, so think about what size and what you want embroidered on the jackets (name, year, etc).
- Jenkingtown Running Company is having a "Track Night" at their store on the 28th, where they are offering a 20% discount on cross country training and racing sneakers. I will be getting more information on what time the store event starts soon, but wanted to give you all a heads up if you want or need to buy some quality training/racing shoes for the season.
- First meet is on Sept 4, so we are getting closer and closer, so let's continue to get in great training and represent LF well!!
Coach Mel ;-)
Monday, August 5, 2013
Off-Season Summer Training - Week 3
Hey Ladies,
Here's Week 3 of off-season training you can do to prepare for the upcoming fall sport season. The programs progress slightly so that your body can handle a little more each week.
Tuesday: 3.5 miles + Strength Circuit A
Wednesday: OFF
Thursday: 4.0 miles + Strength Circuit B
Friday: Strength Circuit A
Saturday: 2.0 miles + Strength Circuit B
Sunday: 5-6 miles (Long Run Day)
**TOTAL MILES: 17-18 Miles
STRENGTH CIRCUIT A: Rounds X # of Reps
*Do ROUND ONE of ALL the 7 Exercises listed with NO rest, when done all 7 REST for 3 MINUTES then do the SECOND ROUND. Followed by the Cooldown.
1. Squats 3x10
2. Pushups 3x 10
3. Backwards in place Lunges 3 x 10ea leg
(Carefully take a step backwards and lunge, then move the foot back into place and repeat for number of reps listed)
4. Reverse Pushups 3x 10
(go down on count of 3-5sec, then get self back up to the top, make sure the movement down is slow and controlled).
5. Side Step & Squats 3x 10
(Take a step to the Right side, Squat, Take Step to the Left side, Squat. Repeat for number listed)
6. Planks 3x 30 seconds
7. Superwomans 3 x 20 (Lying on stomach and lifting both arms and feet off the ground simultaneously, pause at top then lower them back to the ground)
* Add extra Core (AB/Low Back if you like)
STRENGTH CIRCUIT B: Rounds X # of Reps
1. Squat Holds 3x30 seconds (Hold at the bottom of the Squat)
2. Pushups 3 x 10
3. Hip Bridges/Kisses 3 x 20 (Pause at the TOP and SQUEEZE the butt cheeks together)
4. Reverse Pushups 3x 10
(Go down on count of 3-5sec, then get self back up to the top, make sure the movement down is slow and controlled).
5. Lunge to the Sides (Left/Right) 3x 10ea
(Take a step to the Right side then Lunge then push back into place, Take Step to the Left side, Lunge then push foot back into place)
6. Mountain Climbers with a twist 3x 25 (Right & Left switches count as ONE rep)
7. Superwomans 3 x 20 (Lying on stomach and lifting both arms and feet off the ground simultaneously, pause at top then lower them back to the ground)
* Add extra Core (AB/Low Back if you like)
*COOLDOWN (Walk 2-5mins and stretch 5-10mins) After EACH Workouts
*TAKE WRITTEN NOTE OF HOW LONG THE MILEAGE TAKES YOU EACH DAY!
If you have any questions feel free to contact me!!
-Coach Mel
Here's Week 3 of off-season training you can do to prepare for the upcoming fall sport season. The programs progress slightly so that your body can handle a little more each week.
Week of Aug 5th:
Monday: 2.5 milesTuesday: 3.5 miles + Strength Circuit A
Wednesday: OFF
Thursday: 4.0 miles + Strength Circuit B
Friday: Strength Circuit A
Saturday: 2.0 miles + Strength Circuit B
Sunday: 5-6 miles (Long Run Day)
**TOTAL MILES: 17-18 Miles
STRENGTH CIRCUIT A: Rounds X # of Reps
*Do ROUND ONE of ALL the 7 Exercises listed with NO rest, when done all 7 REST for 3 MINUTES then do the SECOND ROUND. Followed by the Cooldown.
1. Squats 3x10
2. Pushups 3x 10
3. Backwards in place Lunges 3 x 10ea leg
(Carefully take a step backwards and lunge, then move the foot back into place and repeat for number of reps listed)
4. Reverse Pushups 3x 10
(go down on count of 3-5sec, then get self back up to the top, make sure the movement down is slow and controlled).
5. Side Step & Squats 3x 10
(Take a step to the Right side, Squat, Take Step to the Left side, Squat. Repeat for number listed)
6. Planks 3x 30 seconds
7. Superwomans 3 x 20 (Lying on stomach and lifting both arms and feet off the ground simultaneously, pause at top then lower them back to the ground)
* Add extra Core (AB/Low Back if you like)
STRENGTH CIRCUIT B: Rounds X # of Reps
1. Squat Holds 3x30 seconds (Hold at the bottom of the Squat)
2. Pushups 3 x 10
3. Hip Bridges/Kisses 3 x 20 (Pause at the TOP and SQUEEZE the butt cheeks together)
4. Reverse Pushups 3x 10
(Go down on count of 3-5sec, then get self back up to the top, make sure the movement down is slow and controlled).
5. Lunge to the Sides (Left/Right) 3x 10ea
(Take a step to the Right side then Lunge then push back into place, Take Step to the Left side, Lunge then push foot back into place)
6. Mountain Climbers with a twist 3x 25 (Right & Left switches count as ONE rep)
7. Superwomans 3 x 20 (Lying on stomach and lifting both arms and feet off the ground simultaneously, pause at top then lower them back to the ground)
* Add extra Core (AB/Low Back if you like)
*COOLDOWN (Walk 2-5mins and stretch 5-10mins) After EACH Workouts
*TAKE WRITTEN NOTE OF HOW LONG THE MILEAGE TAKES YOU EACH DAY!
If you have any questions feel free to contact me!!
-Coach Mel
Tuesday, July 30, 2013
Off-Season Training - Week 2
Hey Ladies,
Here's Week 2 of some off-season training you can do to prepare for the upcoming fall sport season. The programs progress slightly so that your body can handle a little more each week.
Week of July 29th:
Monday: OFF
Tuesday: 2.5 miles + Strength Circuit A
Wednesday: 2.5 Strength Circuit B
Thursday: 3.5 miles + Strength Circuit A
Friday: OFF
Saturday: 2.0 miles + Strength Circuit B
Sunday: 4-4.5 miles (Long Run Day)
**TOTAL MILES: 15-16 Miles
STRENGTH CIRCUIT A: Rounds X # of Reps
*Do ROUND ONE of ALL the 7 Exercises listed with NO rest, when done all 7 REST for 3 MINUTES then do the SECOND ROUND. Followed by the Cooldown.
1. Squats 2x10
2. Pushups 2 x 10
3. Backwards in place Lunges 2 x 10ea leg
(Carefully take a step backwards and lunge, then move the foot back into place and repeat for number of reps listed)
4. Reverse Pushups 2x 10
(go down on count of 3-5sec, then get self back up to the top, make sure the movement down is slow and controlled).
5. Side Step & Squats 2x 10
(Take a step to the Right side, Squat, Take Step to the Left side, Squat. Repeat for number listed)
6. Planks 2x 30 seconds
7. Superwomans 2 x 20 (Lying on stomach and lifting both arms and feet off the ground simultaneously, pause at top then lower them back to the ground)
* Add extra Core (AB/Low Back if you like)
STRENGTH CIRCUIT B: Rounds X # of Reps
1. Squat Holds 2x30 seconds (Hold at the bottom of the Squat)
2. Pushups 2 x 10
3. Hip Bridges/Kisses 2 x 20 (Pause at the TOP and SQUEEZE the butt cheeks together)
4. Reverse Pushups 2x 10
(Go down on count of 3-5sec, then get self back up to the top, make sure the movement down is slow and controlled).
5. Lunge to the Sides (Left/Right) 2x 10ea
(Take a step to the Right side then Lunge then push back into place, Take Step to the Left side, Lunge then push foot back into place)
6. Mountain Climbers with a twist 2x 25 (Right & Left switches count as ONE rep)
7. Superwomans 2 x 20 (Lying on stomach and lifting both arms and feet off the ground simultaneously, pause at top then lower them back to the ground)
* Add extra Core (AB/Low Back if you like)
*COOLDOWN (Walk 2-5mins and stretch 5-10mins) After EACH Workouts
*TAKE WRITTEN NOTE OF HOW LONG THE MILEAGE TAKES YOU EACH DAY!
If you have any questions feel free to contact me!!
-Coach Mel
Here's Week 2 of some off-season training you can do to prepare for the upcoming fall sport season. The programs progress slightly so that your body can handle a little more each week.
Week of July 29th:
Monday: OFF
Tuesday: 2.5 miles + Strength Circuit A
Wednesday: 2.5 Strength Circuit B
Thursday: 3.5 miles + Strength Circuit A
Friday: OFF
Saturday: 2.0 miles + Strength Circuit B
Sunday: 4-4.5 miles (Long Run Day)
**TOTAL MILES: 15-16 Miles
STRENGTH CIRCUIT A: Rounds X # of Reps
*Do ROUND ONE of ALL the 7 Exercises listed with NO rest, when done all 7 REST for 3 MINUTES then do the SECOND ROUND. Followed by the Cooldown.
1. Squats 2x10
2. Pushups 2 x 10
3. Backwards in place Lunges 2 x 10ea leg
(Carefully take a step backwards and lunge, then move the foot back into place and repeat for number of reps listed)
4. Reverse Pushups 2x 10
(go down on count of 3-5sec, then get self back up to the top, make sure the movement down is slow and controlled).
5. Side Step & Squats 2x 10
(Take a step to the Right side, Squat, Take Step to the Left side, Squat. Repeat for number listed)
6. Planks 2x 30 seconds
7. Superwomans 2 x 20 (Lying on stomach and lifting both arms and feet off the ground simultaneously, pause at top then lower them back to the ground)
* Add extra Core (AB/Low Back if you like)
STRENGTH CIRCUIT B: Rounds X # of Reps
1. Squat Holds 2x30 seconds (Hold at the bottom of the Squat)
2. Pushups 2 x 10
3. Hip Bridges/Kisses 2 x 20 (Pause at the TOP and SQUEEZE the butt cheeks together)
4. Reverse Pushups 2x 10
(Go down on count of 3-5sec, then get self back up to the top, make sure the movement down is slow and controlled).
5. Lunge to the Sides (Left/Right) 2x 10ea
(Take a step to the Right side then Lunge then push back into place, Take Step to the Left side, Lunge then push foot back into place)
6. Mountain Climbers with a twist 2x 25 (Right & Left switches count as ONE rep)
7. Superwomans 2 x 20 (Lying on stomach and lifting both arms and feet off the ground simultaneously, pause at top then lower them back to the ground)
* Add extra Core (AB/Low Back if you like)
*COOLDOWN (Walk 2-5mins and stretch 5-10mins) After EACH Workouts
*TAKE WRITTEN NOTE OF HOW LONG THE MILEAGE TAKES YOU EACH DAY!
If you have any questions feel free to contact me!!
-Coach Mel
Monday, July 22, 2013
Cross Country Season is Near! (August 12th)
Hey Ladies,
I hope you've been enjoying your summer vacation!
I am extremely excited to be entering into our VERY FIRST Season of Cross Country at Little Flower.
August 12th marks the date of our first pre-season practice, and we will be having practice from 8am-10am (Trying to avoid some of the later in the day heat).
We will be meeting at the (hopefully newly finished) track and soccer fields.
I would like for us to get off to a STRONG START and that means coming into pre-season (Aug 12th) with some good general running and strength conditioning. Below I listed what you should be doing to get you started (especially if you have not been doing much running to this point) this week.
I will be posting new weekly mileage/workouts & strength circuit/exercises to follow as the weeks progress. Also make sure you have proper running sneakers to handle the mileage you will be running (Running Specialty stores and locations are listed in the Equipment links on the side of the blog).
If you have any questions don't hesitate to text me (number is listed in the Coaches Contact Information link/section of the blog).
**The website MapMyRun.com is a good resource if you want to see how long/many miles the courses are that you may want to run, or create yourself for some running variety. Try to get to as many trails or grassy areas as possible.
**Also, don't be shy in calling/texting up some girls from Track that you know are running XC to run together.
Monday: 2 miles + Strength Circuit A
Tuesday: 2 miles + Strength Circuit B
Wednesday: Off (walking and stretching if you're pretty sore)
Thursday: 3 miles + Strength Circuit A
Friday: 2 miles = Strength Circuit B
Saturday: Off
Sunday: 3.5-4 miles (Long Run Day)
STRENGTH CIRCUIT A: Rounds X # of Reps
*Do ROUND ONE of ALL the 7 Exercises listed with NO rest, when done all 7 REST for 3 MINUTES then do the SECOND ROUND. Followed by the Cooldown.
1. Squats 2x10
2. Pushups 2 x 10
3. Backwards in place Lunges 2 x 10ea leg
(Carefully take a step backwards and lunge, then move the foot back into place and repeat for number of reps listed)
4. Reverse Pushups 2x 10
(go down on count of 3-5sec, then get self back up to the top, make sure the movement down is slow and controlled).
5. Side Step & Squats 2x 10
(Take a step to the Right side, Squat, Take Step to the Left side, Squat. Repeat for number listed)
6. Planks 2x 30 seconds
7. Superwomans 2 x 20 (Lying on stomach and lifting both arms and feet off the ground simultaneously, pause at top then lower them back to the ground)
* Add extra Core (AB/Low Back if you like)
STRENGTH CIRCUIT B: Rounds X # of Reps
1. Squat Holds 2x30 seconds (Hold at the bottom of the Squat)
2. Pushups 2 x 10
3. Hip Bridges/Kisses 2 x 20 (Pause at the TOP and SQUEEZE the butt cheeks together)
4. Reverse Pushups 2x 10
(Go down on count of 3-5sec, then get self back up to the top, make sure the movement down is slow and controlled).
5. Lunge to the Sides (Left/Right) 2x 10ea
(Take a step to the Right side then Lunge then push back into place, Take Step to the Left side, Lunge then push foot back into place)
6. Mountain Climbers with a twist 2x 25 (Right & Left switches count as ONE rep)
7. Superwomans 2 x 20 (Lying on stomach and lifting both arms and feet off the ground simultaneously, pause at top then lower them back to the ground)
* Add extra Core (AB/Low Back if you like)
*COOLDOWN (Walk 2-5mins and stretch 5-10mins) After EACH Workouts
TOTAL WEEKLY MILES: 10-13
*TAKE WRITTEN NOTE OF HOW LONG THE MILEAGE TAKES YOU EACH DAY!
- Coach Mel ;-)
I hope you've been enjoying your summer vacation!
I am extremely excited to be entering into our VERY FIRST Season of Cross Country at Little Flower.
August 12th marks the date of our first pre-season practice, and we will be having practice from 8am-10am (Trying to avoid some of the later in the day heat).
We will be meeting at the (hopefully newly finished) track and soccer fields.
I would like for us to get off to a STRONG START and that means coming into pre-season (Aug 12th) with some good general running and strength conditioning. Below I listed what you should be doing to get you started (especially if you have not been doing much running to this point) this week.
I will be posting new weekly mileage/workouts & strength circuit/exercises to follow as the weeks progress. Also make sure you have proper running sneakers to handle the mileage you will be running (Running Specialty stores and locations are listed in the Equipment links on the side of the blog).
If you have any questions don't hesitate to text me (number is listed in the Coaches Contact Information link/section of the blog).
**The website MapMyRun.com is a good resource if you want to see how long/many miles the courses are that you may want to run, or create yourself for some running variety. Try to get to as many trails or grassy areas as possible.
**Also, don't be shy in calling/texting up some girls from Track that you know are running XC to run together.
Week of 7/22/13
*Dynamic Warmups & Drills Before EACH runMonday: 2 miles + Strength Circuit A
Tuesday: 2 miles + Strength Circuit B
Wednesday: Off (walking and stretching if you're pretty sore)
Thursday: 3 miles + Strength Circuit A
Friday: 2 miles = Strength Circuit B
Saturday: Off
Sunday: 3.5-4 miles (Long Run Day)
STRENGTH CIRCUIT A: Rounds X # of Reps
*Do ROUND ONE of ALL the 7 Exercises listed with NO rest, when done all 7 REST for 3 MINUTES then do the SECOND ROUND. Followed by the Cooldown.
1. Squats 2x10
2. Pushups 2 x 10
3. Backwards in place Lunges 2 x 10ea leg
(Carefully take a step backwards and lunge, then move the foot back into place and repeat for number of reps listed)
4. Reverse Pushups 2x 10
(go down on count of 3-5sec, then get self back up to the top, make sure the movement down is slow and controlled).
5. Side Step & Squats 2x 10
(Take a step to the Right side, Squat, Take Step to the Left side, Squat. Repeat for number listed)
6. Planks 2x 30 seconds
7. Superwomans 2 x 20 (Lying on stomach and lifting both arms and feet off the ground simultaneously, pause at top then lower them back to the ground)
* Add extra Core (AB/Low Back if you like)
STRENGTH CIRCUIT B: Rounds X # of Reps
1. Squat Holds 2x30 seconds (Hold at the bottom of the Squat)
2. Pushups 2 x 10
3. Hip Bridges/Kisses 2 x 20 (Pause at the TOP and SQUEEZE the butt cheeks together)
4. Reverse Pushups 2x 10
(Go down on count of 3-5sec, then get self back up to the top, make sure the movement down is slow and controlled).
5. Lunge to the Sides (Left/Right) 2x 10ea
(Take a step to the Right side then Lunge then push back into place, Take Step to the Left side, Lunge then push foot back into place)
6. Mountain Climbers with a twist 2x 25 (Right & Left switches count as ONE rep)
7. Superwomans 2 x 20 (Lying on stomach and lifting both arms and feet off the ground simultaneously, pause at top then lower them back to the ground)
* Add extra Core (AB/Low Back if you like)
*COOLDOWN (Walk 2-5mins and stretch 5-10mins) After EACH Workouts
TOTAL WEEKLY MILES: 10-13
*TAKE WRITTEN NOTE OF HOW LONG THE MILEAGE TAKES YOU EACH DAY!
- Coach Mel ;-)
Tuesday, April 2, 2013
Outdoor Meet #1 - Benjamin RUSH
Hey Ladies,
I'm going to keep this short and sweet!
I'm excited, as I hope you all are as well to get the track & field meets underway.
You have an early dismissal for 2:05pm and the bus plans to leave LF at 2:15pm, so be quick to leave class and get to the locker room so you can get changed in a hurry. Assistant Coach Jay will be riding with you all from LF, and I will be meeting you all there from work.
The START time for the meet is 3:30pm and I am assuming from past meets time frame, that the meet should be over around 5:30-6:00PM (an estimation). Whenever the meet is over we should gather our things quickly to head back to the bus to return to LF.
If anyone's parents are coming you are free to leave with them of course, but for those that may live close to the the track, and want to go home from the track, a note should be provided so that I know that it is ok for you to go home from there.
Make sure you all dress warm and bring extra layers if need be because it's supposed to be pretty cold out.
No spikes can be worn at this track!! Only flats and that excludes spikes with the pins removed. Only training sneakers or racing waffle flats can be worn at this track!!
Good Luck to everyone and let's RUN FAST, THROW FAR and HAVE FUN!!
- Coach Mel
I'm going to keep this short and sweet!
I'm excited, as I hope you all are as well to get the track & field meets underway.
You have an early dismissal for 2:05pm and the bus plans to leave LF at 2:15pm, so be quick to leave class and get to the locker room so you can get changed in a hurry. Assistant Coach Jay will be riding with you all from LF, and I will be meeting you all there from work.
The START time for the meet is 3:30pm and I am assuming from past meets time frame, that the meet should be over around 5:30-6:00PM (an estimation). Whenever the meet is over we should gather our things quickly to head back to the bus to return to LF.
If anyone's parents are coming you are free to leave with them of course, but for those that may live close to the the track, and want to go home from the track, a note should be provided so that I know that it is ok for you to go home from there.
Make sure you all dress warm and bring extra layers if need be because it's supposed to be pretty cold out.
No spikes can be worn at this track!! Only flats and that excludes spikes with the pins removed. Only training sneakers or racing waffle flats can be worn at this track!!
Good Luck to everyone and let's RUN FAST, THROW FAR and HAVE FUN!!
- Coach Mel
Wednesday, January 9, 2013
Jan 10th Track Meet Info
Hey Ladies,
I'm excited to finally get the Indoor Track & Field season started with our first Indoor meet tomorrow. Listed below are some key things you and your parents need to know about the meet. So let's run fast, have fun and represent Little Flower in a top notch way!!
Departure: Team bus will leave Little Flower at 2:40pm (Dismissal will be near the beginning of 8th period (2:15) so you can get dressed before getting on bus)
Location: Haverford College - 370 Lancaster Ave, Haverford, PA 19041
Name of Indoor Track & Field Facility: Alumni Field House
Admission Fee: Adults $5 ; 12 to Adult $3 ; Under 12 Free
Time: Enter Facility at 4pm; Meets Starts at 4:45pm
*The meet will most likely be over close to 9pm but it's a rolling schedule meaning the flow of the meet will dictate the time ( could be over earlier or closer to 10pm)
Food: Only WATER inside the Track & Field area (Concession/Food you bring can be eaten right outside the racing area)
Team Picture: A Photographer is coming to take team pictures before the meet starts
Track Meet Equipment Needs:
- Track Racing Flats/Training Sneakers
Order of Events: Boys run first then girls
DMR (Distance Medley Relay)
4x200
Mile
400M
55HH
55M
3000M
200M
800M
4x400
4x800
Shot Put
Pole Vault
High Jump
Long Jump
Triple Jump
I'm excited to finally get the Indoor Track & Field season started with our first Indoor meet tomorrow. Listed below are some key things you and your parents need to know about the meet. So let's run fast, have fun and represent Little Flower in a top notch way!!
Departure: Team bus will leave Little Flower at 2:40pm (Dismissal will be near the beginning of 8th period (2:15) so you can get dressed before getting on bus)
Location: Haverford College - 370 Lancaster Ave, Haverford, PA 19041
Name of Indoor Track & Field Facility: Alumni Field House
Admission Fee: Adults $5 ; 12 to Adult $3 ; Under 12 Free
Time: Enter Facility at 4pm; Meets Starts at 4:45pm
*The meet will most likely be over close to 9pm but it's a rolling schedule meaning the flow of the meet will dictate the time ( could be over earlier or closer to 10pm)
Food: Only WATER inside the Track & Field area (Concession/Food you bring can be eaten right outside the racing area)
Team Picture: A Photographer is coming to take team pictures before the meet starts
Track Meet Equipment Needs:
- Track Racing Flats/Training Sneakers
- LF Track Racing Uniform
- Sweat Pants
- Sweat Shirt/Hoodie
- Short/LongTights
- Short/Long Sleeve T-shirt
- Portable Snacks **(PB&J, orange/apple slices, trail mix, bagels, turkey & cheese sandwich)
- Water/Gatorade
Order of Events: Boys run first then girls
DMR (Distance Medley Relay)
4x200
Mile
400M
55HH
55M
3000M
200M
800M
4x400
4x800
Shot Put
Pole Vault
High Jump
Long Jump
Triple Jump
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