WORKOUT 3/27/20

THOSE INTERESTED IN JAVELIN, I WILL FIGURE OUT A WAY TO MAKE TURBOS AVAILABLE NEXT WEEK.

I SHALL ALSO LIKE TO HAVE A POLE OR TWO OUT THERE FOR FOLKS TO PRACTICE WITH ON (ON VAULT) BEGINNING DRILLS NEXT WEEK.

AGAWAM HS HAS DENIED ACCESS TO ALL FIELDS. SO FAR (AS I KNOW), EL HAS  NOT DONE THIS.

TODAY'S WORKOUTS:

ESTABLISHED DISTANCE RUNNERS

SHORT WARMUP
RESTORATION DAY
ELEVATE

ESTABLISHED SHOT PUT
SHORT WARMUP
10 MINUTE RUN
DYNAMIC FLEXATION
BODYWEIGHT CIRCUITS (2 SETS)

EVERYONE ELSE

ACTIVE WARMUP ( NO RUNNING DRILLS UNTIL THE END OF WORKOUT)
10 MIN RUN (WORK ON FORM)
CORE WORKDYNAMIC FLEXATION
BODYWEIGHT CIRCUITS ( 2 SETS) 40 METER JOG BETWEEN EXERCISES
RUNNING DRILLS

Here is a 30 minute mini-band workout to substitute if poor weather

Get your stretch band from Gabby. Green is good. It is yours to keep!

7

WORKOUT 3/26/20

BE PARTICULARLY CAREFUL.
AFTER WORKOUTS IMMEDIATELY CLEANSE.
MAKE CERTAIN YOU EAT AFTER EXERCISE.
NO SHARING OF WATER BOTTLES!

UNFORTUNATELY 3 PEOPLE HAVE BEEN TESTED POSITIVE FOR COVID - 19 IN EAST LONGMEADOW...HOPE IT IS NO ONE CLOSE TO YOU.

Also: Gabby Berthiaume was given stretch bands for everyone!

Try to make contact with her and secure one, You can keep it.


ESTABLISHED DISTANCE RUNNERS
ACTIVE WARMUP
2 MILE WARMUP RUN
7 X 200 HILLS @ 80% JOG BACK RECOVERY
2 MILE COOL DOWN
BODYWEIGHT CIRCUITS

ESTABLISHED SHOT PUT
ACTIVE WARMUP
DOUBLE CHECK WITH COACH MORRISSEY SINCE NO WEIGHT ROOM
THEN
CORK WORK

EVERYONE ELSE
ACTIVE WARMUP
6 - 9 X 200 @ 70% REST = 2 MIN
THEN
CORE WORK

Introduction to Javelin for anyone interested in the event. Will try to have turbos available for usage on Saturday?  Perhaps Coach Kennedy as well .

WORKOUT 3/25/20

ESTABLISHED DISTANCE RUNNERS

SHORT WARMUP

EASY 5-6 MILE RUN (SHORTER FOR LESS EXPERIENCED)

CORE

ESTABLISHED SHOT PUT

ACTIVE WARMUP

6 X 25 METER SPRINTS REST = 90 SECONDS

BODYWEIGHT CIRCUITS

EVERYONE ELSE

ACTIVE WARMUP

6 - 7 X 25 METERS STANDING AND ALTERNATING 4 TO 3 POINT STANCE

THEN

4 - 5 SETS OF 20 METER SINGLE LEG BOUNDING (SEE VIDEO)

BODYWEIGHT CIRCUITS

WORKOUT 3/24/20

ESTABLISHED DISTANCE RUNNERS

ACTIVE WARMUP

4 MILE TEMPO RUN  @ 85% OF VO2 MAX

formula: take vo2 max time and divide by 2

break down into seconds (remember 60 in each minute)

multiply seconds by 125%

every 60 seconds equals 1 minute with some carryover

THAT will be your per mile time

THEN

LEG CIRCUITS

ESTAB.ISHED SHOT PUTTERS

ACTIVE WARMUP

DOUBLE CHECK WITH COACH MORRISSEY SINCE WEIGHT ROOM NOT AVAILABLE

WORK ON TECHNIQUE AS BEST YOU CAN

DYNAMIC FLEXATION

EVERYONE ELSE

ACTIVE WARMUP

8-10 X 150 METERS@ 70%  REST = 1-2 MINUTES

DYNAMIC FLEXATION

CORE WORK

DYNAMIC FLEXATION  - SET OF 20 EACH
ARM CROSS
SPIDER
V'S
SUPERGIRLS
JANE FONDAS
MOUNTAIN CLIMBERS
HURDLE TURNS

WORKOUT 3/23/20

NOTE: ACTIVE WARMUP HAS CHANGED AND CAN BE ACCESSED BY CLICKING SECTION NAMED "ACTIVE WARMUP" RIGHT NEXT TO THIS POST.

ALL ADDITIONS IN BOLD

EXPECT SNOW OR RAIN TODAY!

ESTABLISHED DISTANCE RUNNERS
SHORT WARMUP
5 MILE RECOVERY RUN
CORE WORK

ESTABLISHED SHOT PUTTERS
ACTIVE WARMUP
4-7 X 200METER HILLS @ 80% REST = WALK BACK RECOVERY
THEN
BODYWEIGHT CIRCUITS

EVERYONE ELSE
ACTIVE WARMUP
6-8 X 200 METER HILLS @ 80% REST = WALK BACK
THEN
BODYWEIGHT CIRCUITS


BODYWEIGHT CIRCUITS

15 PRISONER SQUATS
25 BICYCLES
10-12 PUSHUPS
10 EACH LEG SPLIT SQUATS
15 MOUNTAIN CLIMBERS
25 CRUNCHES
15 PLIA SQUATS
10 EACH LEG FIRE HYDRANTS
10 SQUAT THRUSTS


CORE WORK
60 SECONDS OF EACH

RUSSIAN TWISTS
HORIZONTAL BICYCLE
(ELBOWS TO OPPOSITE KNEE)
HIP THRUST
(USE ABS TO LIFTHIPS OFF GROUND)
SIDE PLANK RIGHT
SIDE PLANK LEFT
FULL PLANK

DYNAMIC FLEXATION  - SET OF 20 EACH
ARM CROSS
SPIDER
V'S
SUPERGIRLS
JANE FONDAS
MOUNTAIN CLIMBERS
HURDLE TURNS

COACH MORRISSEY YOGA

Here is the Throwers Yoga workout.

This iss great for EVERYONE.

Recovery day exercise!

WORKOUT 3/21/20

I'm going to try to get to the school Sunday and wheel out some routes for you all. Lines are down for the throwing sectors, but distance is on the grass are not completely measured.

The starting line for any distance whether it be 300 400 800 or 1000 mile  2 mile is that the same spot by the fence near the concession stand is painted white on the black fence.

I shall mark distances from that line in the direction of the Cross Country course. You must run around the arrows or at least follow them. This will help you for next week training. Obviously the track is available as well.

Here are the workouts for Saturday:

ESTABLISHED SISTANCE RUNNERS

SHORT WARMUP - GET IN A REAL.LY GOOD STRETCH INCLUDING WALL
EASY 5 MILE RUN
WATER PUMPS - 2 SETS OF 10 EACH LEG
(BE CAREFUL TO KEEP KNEE STRAIGHT AND BALANCED)

ESTABLISHED SHOT PUTTERS

ACTIVE WARMUP
DOUBLE CHECK WITH COACH MORRISSEY
PROBABLY YOGA

EVERYONE  ELSE

ACTIVE WARMUP
3 X 300 METERS AT 80% SPEED  REST 3-4 MINUTES IN BETWEEN
THEN
BODY WEIGNT CIRCUITS


Rest on Sunday or do Yoga...will copy  Coach Morrissey's 30 minute yoga program to web site

WORKOUTS 3/20/20

ESTABLISHED DISTANCE RUNNERS

SHORT WARMUP
4-5 MILE RECOVERY RUN (LONGER FOR VETERANS/LESS FOR NEWBIES)
CORE WORK
ELEVATE

ESTABLISHED SHOT PUTTERS

ACTIVE WARMUP
DOUBLE CHECK WITH COACH MORRISSEY

DYNAMIC FLEXATION


EVERYONE ELSE

ACTIVE WARMUP
10 MINUTE RUN (WORKING ON FORM)
CORE WORK
DYNAMIC FLEXATION


CORE WORK/DYNAMIC FLEXATION ALL ON PREVIOUS PAGES

30 MINUTE WORKOUT: COURTESY COACH MORRISSEY

Do this at home.

Contains all elements we go thru.

Snow tomorrow, great substitute  any time.

WORKOUTS 3/19/20

ESTABLISHED DISTANCE RUNNERS

ACTIVE WARMUP

2 MILE WARMUP RUN

2  MILE VO2 MAX

(RECORD TIMES WITH YOUR WATCH AND FORWARD TO ME)

THEN

2 MILE COOL DOWN

LEG CIRCUITS

ESTABLISHED SHOT PUTTERS

ACTIVE WARMUP

6-8 25METER SHORT HILLS  REST 2-3 MIN

THEN

TWO LEG BOUNDING UP SHORT HILL X 5

REST = 3-4 MIN BETWEEN EACH

THEN

BODYWEIGHT CIRCUITS

EVERYBODY ELSE

ACTIVE WARMUP

6-8 X 200 METERS @ 70% SPEED  REST = 2 MIN

CORE WORK

THEN BODYWEIGHT CIRCUITS

CORE WORK - 60 SECONDS EACH

RUSSIAN TWISTS

HORIZONTAL BICYCLE (ELBOWS TO OPPOSITE KNEE)

HIP THRUST (USE ABS TO LIFT LEGS OFF GROUND)

SIDE PLANKS (LEFT AND RIGHT)

REGULAR PLANK

WORKOUTS 3/18/20

ESTABLISHED DISTANCE RUNNERS

short warmup

easy 5 mile run (maybe even go to Forest Park?)
elevate


ESTABLISHED SHOT PUT AND DISCUS THROWERS

active warmup
double check with Coach Morrissey since weight room is not available


EVERYONE ELSE

active warmup
6-8 x 25 meter short hills  rest between 2-3 minutes in between
then
tow legged bounding up short hill x 5 rest 3-4 min.
then
bodyweight circuits



BODYWEIGHT CIRCUITS

15 Prisoner squats
25 bicycless
10 (minimum) pushups
10 each leg split squats
15 mountain climbers
25 crunches
15 plia squats
10 each leg fire hydrants
10 squat thrusts

AT SOME POINT DURING THIS WEEK, TRY AND SECURE FROM NEW PEOPLE:
STANDING LONG JUMP, MED BALL THROW, AND 30 METER DASH

WORKOUTS 3/17/20 - RAIN IS EXPECTED TODAY

ESTABLISHED DISTANCE RUNNERS

short warmup (delete the warmup run, and dynamic warmup)

2 mile warmup run
7 x 200 meter hills - jog back recovery
2 mile cool down run
elevate


ESTABLISHED SHOT PUT AND DISCUS THROWERS

active warmup
double check with Coach Morrissey since weight room is not available
dynamic flexation


DYNAMIC FLEXATION
20 of each

arm cross
spider
v's
supergirls (hold for 1 ted dutkiewicz)
jane fondas
mountain climbers
hurdle turns


EVERYONE ELSE
active warmup
1 - 2 sets of 10 x 100 meter runs @70% speed rest= 1 min
rest between sets is 3 minutes
dynamic flexation

AT SOME POINT DURING THIS WEEK, TRY AND SECURE FROM NEW PEOPLE:
STANDING LONG JUMP, MED BALL THROW, AND 30 METER DASH

WORKOUTS 3/16/20

ESTABLISHED DISTANCE RUNNERS

active warmup

4 mile base run
(get to know one another again and discuss your goals for the season)
then
leg circuits


LEG CIRCUITS
2 SETS

20 body weight squats( 30 sec. rest)
20 lunges (10 on each side) 30 sec.rest
10 body weight squat and jumps
3 minute rest between each set




ESTABLISHED SHOT PUT and DISCUS THROWERS
active warmup
6- 8 x 25 meter short hills rest= 2-3 minutes
then
two legged bounding up short hill x 5 with 3-4 minute rest
then
bodyweight circuits


BODYWEIGHT CIRCUITS

Prisoner squats - 15
Bicycles - 25
Pushups - 10 minimum
Split Squats - 10 each lg
Mountain Climbers - 15
Crunches  - 25
Plia squats - 15
Fire hydrants - 10 each leg
Squat thrusts - 10



EVERYONE ELSE
active warmup
4-6 x 200 meter hills @ 80% speed - walk back
then
bodyweight circuits

AT SOME POINT DURING THIS WEEK, TRY AND SECURE FROM NEW PEOPLE:
STANDING LONG JUMP, MED BALL THROW, AND 30 METER DASH

ACTIVE WARMUP/ RUNNING DRILLS/DYNAMIC FLEXATION/CORE/BODYWEIGHT CIRCUITS

March 23, 2020 - March 29, 2020

WARMUP - to loosen muscles (foam rolling) With out the benefit of a foam roller, you MUST do exercises that loosen up your back, quadriceps, and hamstrings. These areas directly affect your movement.

WARMUP RUN - 10 minutes of an easy jog. Emphasis on FORM!

STATIC STRETCHING- to further loosen up muscles after your run. SETS OF 12 or more.

It is imperative that before you start any exercise cycle, that you further stretch your joints.
Failure to do so can result in injury.

Do not be afraid to do more that what is recommended in terms of numbers.

Each day you could be tighter in some areas due to how you feel. Sometimes the way you sleep can affect how your joints are responding. Sometimes it can be stress.

Ankles are equally susceptible to injury as they pretty much bear much of your weight.

Here is the recommended order srarting from top to bottom:

neck

arms

shoulders

hamstrings

quadriceps

right leg over left (bend)

left leg over right (bend)

hurdler's stretch right

back stretch right

ankle turns left

ankle turns right

hurdlers' stretch left

back stretch left

ankle turns right

ankle turns left

groin stretch

DYNAMIC WARMUP - You are about to do something explosive soon. Thus you must condition your body and mind to be prepared to do something rapid hard and dynamic in movement.

20 OF EACH

jumping jacks

ducks ( toes, hips, air, hips)

windmills

arm circles

WALL STRETCHES - Your legs will no doubt be a vital tool towards whatever activity you are about to do. Further flexibility is going to be needed.

MINIMUM OF 12

achilles' stretch

leg swing to the right

leg swing to the left

right swing cross over

left swing cross over
16 STEP RUN IN

QUICK BREAK - replenish yourself with water: it is important to be well hydrated

RUNNING DRILLS - 30 meters in distance to get your blood circulating as you prepare for the actual workout. This is crucial towards the development of form. As time goes by, we shall add more drills!

high knees (quick/short)

skips (for height)

skips (for distance)

butt kicks (knees high)
GRAPEVINES
A-SKIPS

DYNAMIC FLEXATION  - SET OF 20 EACH
ARM CROSS
SPIDER
V'S
SUPERGIRLS
JANE FONDAS
MOUNTAIN CLIMBERS
HURDLE TURNS


CORE WORK
60 SECONDS OF EACH

RUSSIAN TWISTS
HORIZONTAL BICYCLE
(ELBOWS TO OPPOSITE KNEE)
HIP THRUST
(USE ABS TO LIFTHIPS OFF GROUND)
SIDE PLANK RIGHT
SIDE PLANK LEFT
FULL PLANK

BODYWEIGHT CIRCUITS

15 PRISONER SQUATS

25 BICYCLES

10-12 PUSHUPS

10 EACH LEG SPLIT SQUATS

15 MOUNTAIN CLIMBERS

25 CRUNCHES

15 PLIA SQUATS

10 EACH LEG FIRE HYDRANTS

10 SQUAT THRUSTS

HISTORY OF TEAM UNIFORMS

HERE IS A BRIEF HISTORY OF THE ELHS GIRLS XC/TRACK AND FIELD UNIFORMS

1999 - 2006 : STORM ERA

PRIOR TO 1999 - THROWBACKS THRU 2012: RAZOR ERA

XC 2007: CHUCKLES ERA

XC2010 - 2013:  MOUNTAIN DEW ERA

2008 - 2012: BOOMAYAY ERA

2013 - 2016: SUSHI ERA

2014 - CURRENT XC CHAMPIONSHIPS:

MOUNTAIN DEW, HAMMER,TORI ICE,

POISON IVY,ABBYCUS, QUAN HO, HI HO SILVER ERA

2016 - CURRENT: CORKY ERA

CURRENT CHAMPIONSHIP UNIFORM 2018 - CURRENT: SKYWALKER ERA

2020 UNIFORMS UNVEILED

ALL-AMERICAN CORKY GETTING READY FOR INDOOR

FRANK DUTILLE AWARD WINNERS

FRANK DUTILLE AWARD WINNERS

1996 - Monica Connor

1997 - Andrea Nelson

1998 - Stephanie Poole

1999 - Kathleen Wicks

2000 - Shannon Brennan

2001 - Sara Halpin

2002 - Antonia Dixson

2003 - Erika Graham

2004 - Kara Budd

2005 - Beth Honecker

2006 - Lauren Raimondi

2007 - Alison Graham

2008 - Jessica Schnepp

2009 - Jenise Everett

2010 - Ali McMahon

2011 - Candace Kasper

2012 - Julia Weithofer

2013 - Gabby Weithofer

2014 - Steph Maciorowski

2015 - Morgan Voight

2016 - Ashley Corcoran

2017 - Kay Laughlin

2018 - Madison McMahon

2019 - Kayla Rodriquez

4 x 200 AT STATE SECTIONALS

https://ma.milesplit.com/videos/339504

JACK BLACK IS CURRENTLY #3 ALL-TIME

Behind future Hall of Famers, Liann (Pooh Bear) Simonds and Danyelle' (Miyagi) Thorpe.

Hannah Black along with Coach Gorman

STATE TEAM INDOORS 2019

Dilly Dilly, K-Rod, Teebo, Snuffy Smith, Darth, Canary, Bell Biv Devoie, Skywalker, Jack Black