WEEK OF AUGUST 24 PRACTICES

WEEK OF AUGUST 24 PRACTICES - WE'RE LIVE NOW!

EVERYONE DEVELOP A ROUTE FROM YOUR HOUSE OF 1, 1.5 AND 2 MILES SO IF YOU RUN 4 MILES, YOU CAN GO 2 MILE OUT AND 2 MILE BACK ETC.


SUN (AUGUST 23)

REST


MON -

STRETCH
4 MILE RECOVERY RUN
(LESS EXPERIENCED RUNNERS CAN TRY TO GET TO 3 MILES)
EASY STRIDES


TUE -

STRETCH
4 MILE RECOVERY RUN
(LESS EXPERIENCED RUNNERS CAN TRY TO GET TO 3 MILES OR MORE)
LEG CIRCUITS*  SEE PICTURES BELOW

WED -

LIGHT STRETCH
6 MILE LONG RUN
(LESS EXPERIENCED RUNNERS TRY TO GO FURTHER THAN MON/TUE)
BODY CORE WORK** SEE SOME PICTURES FURTHER BELOW


THU -

ACTIVE WARMUP
2 MILE JOG FOR WARMUP
6 X 120 METER HILLS (PREFERABLY ON SIDE OF SCHOOL)
RUN UP HILL  AT 80%  SPEED AND JOG DOWN RECOVERY
2 MILE JOG
LEG ELEVATIONS

FRI -

REST


SAT -

STRETCH
5 MILE RECOVERY RUN
LEG CIRCUITS

SUN -

STRETCH
4 MILE RECOVERY RUN FROM HOME
LEG ELEVATIONS

*LEG CIRCUITS

20 BODY WEIGHT SQUATS

30 SECONDS REST

10 EACH SIDE SPLIT LEG LUNGE

30 SECONDS REST

10 BODY WEIGHT SQUATS WITH DOUBLE LEG JUMP

2 MINUTES REST

REPEAT

BODY CORE WORK**

1 MIN FULL CRUNCHES

1 MIN DOUBLE LEG VENTRAL PLANK

1 MIN SINGLE LEG PLANK ON EACH SIDE

1 MIN EACH RIGHT AND LEFT SIDE PLANK

1 MIN BRIDGE

2 MIN BICYCLE

WEEK OF AUGUST 17 PRACTICES

WEEK OF AUGUST 17 PRACTICES

FOR THOSE OF YOU CURRENTLY ON VACATION, TRY TO GET THESE WORKOUTS IN ON YOUR OWN

WEEK OF AUGUST 17 PRACTICES

(THREE ASSIGNED WORKOUTS AND ONE WHERE YOU MAKE UP YOUR OWN)

DAY 1

WARMUP RUN

STRETCH

WALL STRETCHES
STRIDES

BASE RUN OF 2 TO 4 MILES BASED UPON EXPERIENCE

CORE WORK

DAY 2

STRETCH

ACTIVE WARMUP

1 MILE WARMUP RUN

TIMED TWO MILE RUN...TRY TO DO ON TRACK- 8 LAPS

1 TO 2 MILES COOLDOWN BASED UPON EXPERIENCE

LEG ELEVATIONS

DAY 3

WARMUP RUN

STRETCH
STRIDES

WALL STRETCHES

BASE RUN OF 3 TO 5 MILES LONG RUM BASED UPON EXPERIENCE

LEG ELEVATIONS

LEG CIRCUITS

DAY 4

YOUR OWN ROUTINE

SOCIAL DISTANCING, WEARING MASKS, AND SEPARATE WATER BOTTLES STILL IN EFFECT. SUGGESTED RUNS IN MORNING OR EVENING.

WEEK OF AUGUST 10 PRACTICES

WEEK OF AUGUST 10 PRACTICES

FOR THOSE OF YOU CURRENTLY ON VACATION, TRY TO GET THESE WORKOUTS IN ON YOUR OWN

WEEK OF AUGUST 10 PRACTICES

(THREE ASSIGNED WORKOUTS AND ONE WHERE YOU MAKE UP YOUR OWN)

DAY 1

WARMUP RUN

STRETCH

WALL STRETCHES

BASE RUN OF 2 TO 4 MILES BASED UPON EXPERIENCE

CORE WORK

DAY 2

STRETCH

ACTIVE WARMUP

1 MILE WARMUP RUN

5 X 50 METERS UPHILL IN BACK OF SCHOOL

(SPRINT FORWARD AND JOG BACK RECOVERY)

probably best to run from goal post (closest to hill) on freshman soccer field to top of hill

1 TO 2 MILES COOLDOWN BASED UPON EXPERIENCE

LEG ELEVATIONS

DAY 3

WARMUP RUN

STRETCH

WALL STRETCHES

BASE RUN OF 2 TO 4 MILES BASED UPON EXPERIENCE

CORE WORK

LEG CIRCUITS

DAY 4

YOUR OWN ROUTINE

SOCIAL DISTANCING, WEARING MASKS, AND SEPARATE WATER BOTTLES STILL IN EFFECT. SUGGESTED RUNS IN MORNING OR EVENING.

DEPENDING UPON WHETHER WE ACTUALLY HAVE A SEASON ( AND HOW SCHOOL IS HANDLED), MR MAGEE SHALL TRY TO HOLD A "SPORTS NIGHT" TYPE OF MEETING SOMETIME IN EARLY SEPTEMBER. 

IT HAS BEEN DETERMINED THAT REMOTE LEARNING SHALL BE INSTITUTED AS OF SEPTEMBER UNTIL (LIKELY) DECEMBER.

THIS MIGHT CANCEL OUT OUR SEASON UNLESS THE DISTRICT AND SURROUNDING DISTRICTS ARE ALLOWED TO COMPETE AND TO PRACTICE.

COACH BUDD IS GOING TO REVEAL ONE OF THE THREE SPORTS OPTIONS SOON. NOTHING IS WRITTEN IN STONE AND IS MERELY AN OPTION OR SUGGESTION.

WEEK OF AUGUST 3 PRACTICES

WEEK OF AUGUST 3 PRACTICES

FOR THOSE OF YOU CURRENTLY ON VACATION, TRY TO GET THESE WORKOUTS IN ON YOUR OWN

WEEK OF AUGUST 3 PRACTICES

(THREE ASSIGNED WORKOUTS AND ONE WHERE YOU MAKE UP YOUR OWN)

DAY 1

WARMUP RUN

STRETCH

WALL STRETCHES

BASE RUN OF 2 TO 4 MILES BASED UPON EXPERIENCE

CORE WORK

DAY 2

STRETCH

ACTIVE WARMUP

1 MILE WARMUP RUN

5 X 50 METERS UPHILL IN BACK OF SCHOOL
(SPRINT FORWARD AND JOG BACK RECOVERY)
probably best to run from goal post (closest to hill) on freshman soccer field to top of hill

1 TO 2 MILES COOLDOWN BASED UPON EXPERIENCE

LEG ELEVATIONS

DAY 3

WARMUP RUN

STRETCH

WALL STRETCHES

BASE RUN OF 2 TO 4 MILES BASED UPON EXPERIENCE

CORE WORK

LEG CIRCUITS

DAY 4

YOUR OWN ROUTINE

SOCIAL DISTANCING, WEARING MASKS, AND SEPARATE WATER BOTTLES STILL IN EFFECT. SUGGESTED RUNS IN MORNING OR EVENING.

DEPENDING UPON WHETHER WE ACTUALLY HAVE A SEASON ( AND HOW SCHOOL IS HANDLED), MR MAGEE SHALL TRY TO HOLD A "SPORTS NIGHT" TYPE OF MEETING SOMETIME IN EARLY SEPTEMBER. 

OBVIOUSLY OUR SCHEDULE SHALL BE ALTERED ONCE THE PVIAC HAS DETERMINED WE ARE GOING TO GO.

THERE MIGHT BE RESTRICTIONS IN MEETS. 

COACH BUDD IS HOLDING A CONFERENCE TUESDAY WITH STATE COACHES TO GO OVER OPTIONS...BUT THIS IS ALL SPECULATION.

WEEK OF JULY 27 PRACTICES

FOR THOSE OF YOU CURRENTLY ON VACATION, TRY TO GET THESE WORKOUTS IN ON YOUR OWN

WEEK OF JULY 27 PRACTICES

(THREE ASSIGNED WORKOUTS AND ONE WHERE YOU MAKE UP YOUR OWN)

DAY 1

WARMUP RUN

STRETCH

WALL STRETCHES

BASE RUN OF 2 TO 4 MILES BASED UPON EXPERIENCE

CORE WORK

DAY 2

WARMUP RUN

STRETCH

ACTIVE WARMUP

TEMPO RUN OF 1 TO 3 MILES BASED UPON EXPERIENCE

LEG CIRCUITS

DAY 3

WARMUP RUN

STRETCH

WALL STRETCHES

BASE RUN OF 2 TO 4 MILES BASED UON EXPERIENCE

CORE WORK

DAY 4

YOUR OWN ROUTINE

SOCIAL DISTANCING, WEARING MASKS, AND SEPARATE WATER BOTTLES STILL IN EFFECT. SUGGESTED RUNS IN MORNING OR EVENING.

JULY 27 NO MORE  CLINICS.

WE ARE ENDING THIS SERIES ON THIS DATE DUE TO LACK OF INTEREST. PERHAPS THOSE FOLKS WILL RUN WITH THE CROSS COUNTRY RUNNERS IF INTERESTED IN GETTING INTO CONDITION.

WEEK OF JULY 20 PRACTICES

FOR THOSE OF YOU CURRENTLY ON VACATION, TRY TO GET THESE WORKOUTS IN ON YOUR OWN

WEEK OF JULY 20 PRACTICES
(THREE ASSIGNED WORKOUTS AND ONE WHERE YOU MAKE UP YOUR OWN)

DAY 1
WARMUP RUN
STRETCH
ACTIVE WARMUP
WALL STRETCHES
BASE RUN OF 1 TO 3 MILES BASED UPON EXPERIENCE
LEG CIRCUITS


DAY 2
WARMUP RUN
STRETCH
BASE RUN OF 1 TO 3 MILES BASED UPON EXPERIENCE
CORE WORK


DAY 3
WARMUP RUN
STRETCH
ACTIVE WARMUP
WALL STRETCHES
BASE RUN OF 1 TO 3 MILES BASED UPON EXPERIENCE
LEG CIRCUITS


DAY 4
YOUR OWN ROUTINE



SOCIAL DISTANCING, WEARING MASKS, AND SEPRATE WATER BOTTLES STILL IN EFFECT. SUGGESTED RUNS IN MORNING OR EVENING.



JULY 27 MEET AT BIRCHLAND FOR LAST TIME FOR CLINIC.

WE ARE ENDING THIS SERIES ON THIS DATE DUE TO LACK OF INTEREST. PERHAPS THOSE FOLKS WILL RUN WITH THE CROSS COUNTRY RUNNERS IF INTERESTED IN GETTING INTO CONDITION.

WEEK OF JULY 13 PRACTICES

WEEK OF JULY 13 PRACTICES
(THREE ASSIGNED WORKOUTS AND ONE WHERE YOU MAKE UP YOUR OWN)

DAY 1
WARMUP RUN
STRETCH
ACTIVE WARMUP
WALL STRETCHES
BASE RUN OF 1 TO 3 MILES BASED UPON EXPERIENCE
LEG CIRCUITS


DAY 2
WARMUP RUN
STRETCH
BASE RUN OF 1 TO 3 MILES BASED UPON EXPERIENCE
CORE WORK


DAY 3
WARMUP RUN
STRETCH
BASE RUN OF 1 TO 3 MILES BASED UPON EXPERIENCE
CORE WORK
LEG ELEVATIONS

DAY 4
YOUR OWN ROUTINE


SOCIAL DISTANCING, WEARING MASKS AND SEPARATE WATER BOTTLES STILL IN EFFECT. SUGGESTED RUNS IN MORNING OR EVENING.

JULY 20 MEET AT BIRCHLAND AT 6:30 TO HELP WITH CLINIC

CLINIC IS HAPPENING

WEEK OF JULY 6 PRACTICES

WEEK OF JULY 6 PRACTICES
(THREE ASSIGNED WORKOUTS AND ONE WHERE YOU MAKE UP YOUR OWN ROUTINE)

DAY 1
WARMUP RUN
STRETCH
ACTIVE WARMUP
WALL STRETCHES
BASE RUN OF 1 TO 3 MILES BASED UPON EXPERIENCE



DAY 2
WARMUP RUN
STRETCH
WALL STRETCHES
BASE RUN OF 1 TO 3 MILES BASED UPON EXPERIENCE
CORE WORK


DAY 3
WARMUP RUN
STRETCH
WALL STRETCHES
BASE RUN OF 1 TO 3 MILES BASED UPON EXPERIENCE
LEG CIRCUITS

DAY 4
YOUR OWN ROUTINE

REMEMBER THAT YOU START BUILDING YOUR CARDIOVASCULAR ENERGY SYSTEM AFTER THREE CONSECUTIVE (WITHOUT STOPPING) MILE RUNS.

KEEP HYDRATED AND RUN EITHER IN THE MORNING OR THE EVENING. RUNNING IN THE HEAT CAN BE COUNTER PRODUCTIVE.

EXERCISE SOCIAL DISTANCING WHEN WARMING UP AND DOING POST RUN ACTIVITY.

WEAR A MASK EXCEPT WHEN ON YOUR RUNS.

JULY 13 MEET AT BIRCHLAND AT 6:30 TO HELP WITH THE CLINIC

SUMMER WORKOUT WARMUPS AND POST RUNS

WARMUP RUN

JOG 800 METERS FOR WARMUP OR ABOUT 10 MINUTES

STATIC STRETCHING (12)
(TO FURTHER LOOSEN UP MUSCLES)

NECK
ARMS
SHOULDERS
HAMSTRINGS
QUADRICEPS
RIGHT LEG OVER LEFT
LEFT LEG OVER RIGHT
HURDLER'S STRETCH RIGHT
BACK STRETCH RIGHT
ANKLE TURNS LEFT
ANKLE TURNS RIGHT
HURDLER'S STRETCH LEFT
BACK STRETCH LEFT
ANKLE TURNS RIGHT
ANKLE TURNS LEFT
GROIN STRETCH

DYNAMIC WARMUP (20)
(EXPLOSIVE IMPACT - DONE ON STRENGTH DAYS)

JUMPING JACKS
DUCKS (TOES, HIPS, AIR, HIPS)
WINDMILLS
ARM CIRCLES

WALL STRETCHES (MINUMUM 10 SECONDS OR MOVEMENTS)

ACHILLES' STRETCH ( EACH SIDE)
LEG SWING RIGHT
LEG SWING LEFT
RIGHT SWING CROSSOVER
LEFT SWING CROSSOVER

RUNNING DRILLS (30 METERS)

HIGH KNEES ( QUICK/SHORT)
BUTT KICKS(KNEES HIGH)

LEG CIRCUITS
(2 SETS- DONE PERIODICALLY)

20 BODY WEIGHT SQUATS (30 SEC. REST)
20 LUNGES (10 EACH SIDE (30 SEC REST)
10 BODY WEIGHT SQUAT AND JUMPS
3 MINUTE REST BETWEEN SETS

CORE WORK
(DONE ON SOME DISTANCE DAYS 60 SEC. EACH)

PLANK
SINGLE LEG PLANK
ALTERNATE LEG PLANK
SIDE PLANK
OTHER SIDE PLANK
BRIDGE

TEMPO RUN

SIMPLY A RUN A BIT FASTER THAN A BASE RUN

ELEVATIONS 

ELEVATE LEGS TO IMPROVE BLOOD FLOW - 5 or MORE MINUTES

2020 DUTILLE GOES TO DILLY DILLY

In a not so surprising vote, the recipient of the Frank Dutille award is going on a unanimous vote to Erin Lavelle.

Frank is the founder of East Longmeadow Cross Country as well as Track and Field.  He has the most wins of any coach in school history (161). Frank ran many championship meets while he was also teaching Math here.

Both of his sons are ELHS Hall of Famers.

Dilly Dilly's numbers for Indoor this past season look like this:

Lavelle, Erin DILLY DILLY  JUNIOR       SCORED 209.5 POINTS 

Top

55M	vs. Agawam, Central, Longmeadow and Minnechaug	12/13/2019	7.77
200M	Northeast Invitational	1/12/2020	28.16
300M	PVIAC Championships	2/7/2020	42.93
High Jump	vs. Agawam, Central, Longmeadow and Minnechaug	12/13/2019	4-09.00
Long Jump	PVIAC Championships	2/7/2020	16-01.50
4X200M	PVIAC Championships	2/7/2020	1:53.70

She is very close to the school record in the 300 dash, and is a formidable long and triple jumper.

This award is given annually to the outstanding underclassman.  It might not be presented until later in the year, depending upon how things play out. 

K-Rod (last year's winner) is tasked with handing out this award.

So to Erin Lavelle, we all must say and repeat:

DILLY DILLY!