Fundraising Ideas

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

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 ;-)

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 ;-)

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.

Week of Aug 5th:

Monday: 2.5 miles 
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

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

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. 

Week of 7/22/13

*Dynamic Warmups & Drills Before EACH run

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 ;-)

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

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

- 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

Our 2011 Track & Field Season is Underway

Hey Ladies,

So the 2011 Outdoor Track & Field Season is well underway and we are making progress day by day!!

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.

Please check the site daily so that you can see the updated notes and stay informed, especially if you miss practice (I'm sure the most of you can check it on your cell phones so NO excuses).

At times, 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.

Now I know many of you have different reasons as to why you joined the Track/Field Team, and I want to know what those reasons are in addition to what goals you want to accomplish this season.

So here is your first LF Track/Field Homework Assignment. List on a sheet of paper the reason you came out for the Track & Field team, and 2-3 goals you want/expect to accomplish during the season.

I need these reasons and goals turned in by Wednesday March 30th.

Let's have a great week of practice!

-Coach Mel

Championship Meet & Season Celebration News!

Hey Ladies,

Well this has been a crazy Track & Field Season and it is quickly coming to an end.

Tomorrow May 15th we are going to Upper Darby High School for our PCL Championship Meet!!

The Bus will be leaving Little Flower at 11:00am. The last event, the 4x400m Relay is scheduled to be run at 4:50pm so we probably will not leave the track until 5:30pm. SO keep this in mind if parents want to know what time to pick you back up from Little Flower (around 6-6:15pm).

Good Luck to All that are participating!! If there was ever a time to be ALL IN, now is that time!!

On another note, May 16 (this Sunday) from 1pm-5pm we are having a Track & Field Season Celebration/BBQ!!

The celebration is being held at my fitness and sports training studio (Athletic Girls' Strength & Conditioning Studio). The location is 7224 Germantown Ave Philadelphia, Pa 19119, but the entrance to the studio is off of the small residential block Nippon St.

I am asking for everyone to bring something to contribute to our menu. Below is a list of what girls are bringing or I am providing. Please Text to me what you plan to bring so we don't have too many girls bringing the same thing. Feel free to bring some games/cards, and music CDs so we can listen to them over the sound system I have in the studio...

Menu

1. Fruit Salad- Bianca/Stacy Valdivia

2. Cold Pasta, 2 Liter Pepsi- Taylor Cobb

3. Potato Salad- Eliana Carino

4. Mac & Cheese- Jasmine Wilson

5. Pasta Salad- Lakia Murphy

6. Buns and Rolls- Jasmine Ross

7. Deviled Eggs, Pound Cake, Chips -Natasha Beaton

8. Tacos & Soda- Raquel Navarro

9. Ketchup & Mustard, Napkins & Plates - Bianca Caraballo

10. Chicken , Rice - Alysia Benitez

11. Christina I- Brownies

12. Hot Dog, Hamburgers & Cups, Eating Utensils - COACH MEL

Hope to see you ALL IN Sat/Sun

Love,

-Coach Mel

Happy Easter!!

Hello Ladies,

I hope you have ben enjoying your time off.

I just wanted to leave the workout I plan for you ALL to do. Here it is...I want you not only to do the workout ladies but I want you to see how you feel as you are doing it....

Are the pushup starting to get easier?

Does it feel like your hips are up really high or sagging to low while your doing it?

Are you able to get a little lower in your squats (that would mean your hips are getting more mobility/flexibility)?

Do you feel stronger doing it all?

Start being conscious of what you are doing, and not just doing it because I said to.

1. Squats 6x5

2. Pushups 6x5

3. Lunges 6x5 each leg

4. Pushup Rows 6x10ea arm

5. Kisses (Off a chair, couch,etc)

6. Combo Crunches 6x20

7. Russian Twist 6x20

8. Supermans 3x20

9. Elbow to Knee 3x20ea side

10. 10 minutes of stretching (NO LESS!!!)

11. Answer this question to yourself...HOW DID IT FEEL??

See you ladies tomorrow!

ALL IN!!

-Coach Mel

Hydration and Athletic Performance

Hey Ladies,

I want you all to check out the link below that will take you to an awesome article about the importance of water to athletic success and performance....

I should see those water/Gatorade bottles flowing at practices from now on so that we stay hydrated and fueled to perform at our personal best. Enjoy!

Hydration and Athletic Performance

ALL IN!!

-Coach Mel

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