Coaches and Dendy this week!

BUS LEAVES FROM NORTH SALEM @ 2:30 p.m. today!!!
The schedule is as follows this week.
WEDNESDAY - Coaches -  12 athletes attending (no practice for remaining 35 athletes)
THURSDAY - Dendy -  35 athletes attending (no practice for remaining 12 athletes)
Friday - Practice for everyone 2:30 - 4:30 p.m.
Saturday - Practice for everyone 8:00 a.m. - 10:00 a.m.
* Please run on your own if you do not have practice*

EVENT LISTING HERE!!!! (one page is coaches click tab at bottom to see dendy)
https://docs.google.com/spreadsheet/ccc?key=0AlXXvWXUk_KBdEJxWEd6R2pPLTlTUGVlMzBuTHFud3c

*Listed below are the athletes who will be attending their respective meet*

Wednesday (1/2/12) - Coaches Invitational
The following athletes will attend.

Acito Monaco Allen Jacobsen Bechu Schumann Burdett Stefankowski Christie  AJ SDevey   Theo

Thursday(1/3/12) - Dendy I
The following athletes will attend

Carminucci	Prendergast
Cotter	Prisciandaro
R Devey	Ribaudo
Diehl	Sabino
Dworaczyk	Selzer
KGiachetto	Shaughnessy
BGiachetto	Tessler
Gumbs	Waldinger
CHeffernan	Walter
MHefferenan	Winston
Henshaw	Woloshyn
Jefferson	B Cocuzzo
Kelly	K Cocuzzo
Ketterer	Treyz
Kowgios	Nuttall
McDonald	Cardi
Messemer	Peyton
EN

Feel free to send me an e-mail if you have any questions. Thank you, Coach Holst

Schedule update (No practice MONDAY (12/31/12))

Monday (12/31/12) No Practice (entire campus is closed) - please run on your own on we have two track meets this week.

Wednesday(1/2/12) - Coaches Invitational
Thursday (1/3/12) - Dendy I

Event listing for Coaches and Dendy coming soon...

Have a safe and happy new year!

PRACTICE OUTSIDE!!!

We will practice today (OUTSIDE) (12/21/12) 10:45 a.m. - 12:30p.m.



John Jay workout will be posted by 1:00 p.m.

Poll Results

Friday - 56.82% (25 votes)
Saturday - 43.18% (19 votes)

Practice...Vote Now!!!

Due to NYSPHAA rules we can only practice 6 days in a row.  This Friday or Saturday would be our 6th day.  I wanted to give the team a chance to weigh in...click the link below to VOTE NOW!!!

http://www.surveymonkey.com/s/DF6NN2B

Either way bring in your RAIN GEAR TOMORROW!!!

I will post the decision later tonight or tomorrow morning at 9:00 a.m.

Special Thanks to Dan Ketterer!

Medals on a rainy day...

The team arrived at the armory on a rainy day in December and made the best of the opportunity.  Several personal records were run.  Athletes placed top 6 in several of the events.  Please review meet highlights below.

Medal Winners Include
1st place -Alex Monaco Long Jump (breaks his own school record jumping 20'9.5"
1st place 4 x 800David Christie, Jake Acito, Micky Jacobsen, Cullin Burdett (first time breaking 9:00 indoors)
2nd place - Ben Carminucci - threw a personal best
3rd place -Jake Acito 2-mile tied his person best
4th Cullin Burdett 1600
5th Emma Allen, Allison Schumann, Aleksandra Stefankowski, Noemie Bechu. 4 x 400
5th - Micky Jacobsen 1000 (ran a personal best)

For Times and personal best please click the link below.
http://www.athletic.net/TrackAndField/School.aspx?SchoolID=9284#S=12013

Race pace and Race Sign up

Below you will find a race pace calculator.  Based on your goal for Sunday please calculate the pace you should be running for 200 meters.  (300 runners calculate 100 meter splits)  

Example
Goal 5:00 minute mile
1- 200 - 37.5 (you take your first 200 meter time and you keep adding it to the running time...
2- 200 - 1:15
3- 200 - 1:52.5
4- 200 - 2:30
5- 200 -
6- 200
7- 200
8- 200

CLICK HERE FOR PACE CALCULATOR

CLICK HERE FOR EVENT SIGN UP (MAXIMUM 2 EVENTS PER PERSON)

Thank you,

Coach Becerra and Holst

Monaco Breaks Record...Young Stars Shine!!!

The young talent featured during the Frosh/Soph Championships was a clear indication that the future of North Salem Track and Field is secure.  All athletes competed well and pursued their personal records with great veracity.   Meet details are below.

Medal Winners

1st place - Alex Monaco

3rd place - Aleksandra Stefankowski

4th place - Muiread Heffernan

5th - place - Gemma Nuttall

5th place - Conor Kelly (Not pictured) 

Alex monaco breaks the 25 year old long jump record! Alex is the first male to break a North Salem record since Jon Knowlton broke the 400 meter record in 2007.  Alex Jumped 20'2" which is also a personal best.  Alex is only a sophomore!!!

Record Breaking Jump Below!

Personal Records are denoted by an ASTERISK***
http://www.athletic.net/TrackAndField/EventRecords.aspx?SchoolID=9284&S=12013

Frosh/Soph Championships Today

The Frosh/Soph Championships will be held at Rockland Community College today at 4:30 p.m.

The bus will leave from the MS/HS at 2:30 p.m.

Good luck today!!!

Practice Today (12/6/12)

Frosh/Soph
3:05 - 4:05

Juniors and Seniors
3:05 - 5:05

Today's (11/30/12) Practice

Practice will be from 10:45 - 12:20

If you are working out at SCHOOL this will be the main workout:
Distance:
dynamic warm up
2 mile secondary
25 minutes long hill run
20 minute free run
Sprint:
dynamic warm up and secondary sprint drills
Long hill 15 times walk down (lift knees)
Short hill 10 times (backwards) (lift knees and feet)
15 minute free run

If you are working out from HOME today this will be your workout:

Distance:
dynamic warm up
2 mile secondary
25 minutes run pick up 1:00 followed by a 2 minute jog
20 minute free run
Sprint:
dynamic warm up and secondary sprint drills
1 mile ins and out
800 ins and outs
15 minute free run

New Practice Times and JJ Workout

Practice times for Friday and Saturday.

Friday 10:45 - 12:20
Saturday 8:00 a.m. - 10 a.m.

John Jay Workout 11/29/12
Distance 
Normal warm up with dynamic stretching
5 core exercises (you can pick 5) 1 minute each exercise
We covered running technique
recovery run 40 minutes

Sprint

Normal warm up with dynamic stretching
5 core exercises (you can pick 5) 1 minute each exercise

5 stomach starts

5 knee starts

5 cheetah starts

5 block starts

We took out the starting blocks and did some work with those

6 x 150 jog-run-accelerate

800 cool down stretch.  

Early Dismissal Tuesday (11/27/12)

There is no practice today (11.27.12) due to early dismissal (weather).

Please be safe! I will see you on Wednesday.

-Coach

Practice Plan 11.21.12

https://docs.google.com/open?id=0B1XXvWXUk_KBZW1kZFdtR0VMbWc

Event Sign Up!!! STANDARDS ARE UP!!! Look Left

Click on the link below and sign up for the events that you are interested in competing in.

https://docs.google.com/spreadsheet/ccc?key=0AlXXvWXUk_KBdGNLcXlHRk5LVmZHcmZ0eWczVTQyWUE

Please only place your name under events where you have a serious interest.

Thank you,

Coach Holst

Winter Track Meeting!!!

Thursday
November 8th 
MS CAFE
3:00 p.m.

Olympics!!!

Please click the link below to watch YOUR event and others  during the Olympics this summer!!!

BEST TV Schedule - http://www.usatf.org/calendars/TVSchedule.aspx 

TV Schedule - http://tvschedule.zap2it.com/tvlistings/OlympicsCategory.do


http://www.nbcolympics.com/track-and-field/results-schedules/index.html

Pre-Season XC Meeting

There will be a mandatory pre-season XC meeting for all athletes interested in running in the Fall.

When: Wednesday June 6th
Where: MS Gym
Time: 3:00 p.m.

CONGRATULATIONS ON A GREAT SEASON!!!

The journey is not about the beginning. The journey is not about the end. The journey is about the middle...for the middle is the distance that you have covered from where you started...and there in lies the accomplishment.

CONGRATULATIONS ON A WONDERFUL SEASON!!!

CLASS C CHAMPIONS (All-Section)
Girls 4 x 400
1- Allison Schumann
2- Brittany Smith
3- Aleksandra Stefankowski
4- Emma Allen

All Section Honorable Mention
2nd - Alex Monaco - Long Jump (19'0.5)
3rd - Emma Allen - 1000 (3:12.4)

Personal Records
Brittany Smith 300 (48.1)
Chelsea Kay 300 (50.7)
Sarah Waldinger 300 (55.5)
Emma Allen 1000 (3:12.4)
Aleksandra Stefankoski 1000 (2:25.5)
Muiread Heffernan 1000 (3:34.7)
Emma Ribaudo 1000 (3:41.6)
Cecila Diehl 1500 (6:03.6)
Lea Trageser Shot (22'4)
Conor Kelly 300 (41.8)
Shiv Saxena 300 (42.1)
David Christie 1000 (2:52.2)
Tomasz Stefankowski 1000 (2:52.4)
Luke Raskopf 1000 (2:52.9)
Stephen Winston 1000 (3:05.3)
Brian Giachetto 1600 (5:41.0)
Chris Woloshyn 1600 (5:51.5) Triple (31-7.75)
Cullin Burdett 3200 (9:54.3)
Ben Carminucci Shot (33-9.5)
Alex Monaco Long (19-0.5)
Eric Quinn 55 (7.5)
Boys 4 x 400 (3:48.7)
Marchese
Acito
Jacobsen
Devey

End of season meeting

Please meet in room E-214 on Tuesday (2/7/12) at 3:00 p.m.

Please bring your uniform.

***There will be no practice on Monday (2/6/12)***

Westchester County Championships

The Westchester County Championships provided the opportunity for the athletes to improve their personal times against some of the best competition in New York State. Through relentless determination and hard work several members of the team were able to do just that. Personal records are below...

Personal Records
Lea Trageser - Shot put (21-2.75)
Emma Allen - 1000 (3:16.3)
Aleksandra Stefankowski - 1000 (3:27.9)
Muiread Heffernan - 1000 (3:36.9)
AJ Goncalves - 55 (7.19)- 300 (39.17)
John Marchese - 55 (7.36) - 300 (39)
Thomas Marchese - 55 (7.61)
Shiv Saxena - 55 (7.81)
Sean Devey - 600 (1:32.6)
Tomasz Stefankowski - 1000 (2:54)
Luke Raskopf - 1000 (2:57.4)
Stephen Winston - 1000 (3:05.9)
Dan Ketterer - 1600 (5:27.6)
Greg McKeon - Shot Put (34-6.25)
Boys 4 x 400 - 3:49

Yale Invitational

The girls 4 x 400 meter team competed at the Yale Invitational on Friday night. The team finished 11th out of a 22 team field that featured some great competition.

Click the link below for more results...

http://www.coolrunning.com/results/12/ct/Jan21_YaleIn_set1.shtml

Suffern Invitational

The Suffern Invitational was an opportunity for the kids to run well. Many of the kids ran well and medals were attained. Meet highlights below...


Medal Winners include...
Alex Monaco - Champion Frosh Soph Long Jump
Emma Allen - 3rd place 600 yard run
Jake Acito - 5th place 3200 meter run
Ben Carminucci - 6th place Shot Put
Cullin Burdett - 6th place 1000 yard run and 1600 meter run

Personal Records
Jake Acito - 3200 (10:42)
Cullin Burdett - 1000y (2:30.5)
David Christie - 1000y (2:37.4)
Brian Giachetto - 1600 (5:41.8)
Greg McKeon - Shot put (30-7.75)
Tomasz Stefankowski - 1000y (2:43.3)
Chris Woloshyn - Triple Jump (30-2.75)
Calvin Wongus - 55 (7.6)
Allison Schumann - 1000y (3:00.6)
Aleksandra Stefankowski - 1000y (3:16.9)- High Jump (4'2)

Practice today 1/17/12

Please meet in front of the auditorium at 3:05. Be prepared to run OUTSIDE!!!

Monday's Meet Reminder

Frosh-Soph bus will be leaving the PQ bus garage at 6:30 a.m.

Junior-Senior bus will be leaving the PQ bus garage at 10:30 a.m.

Where do you stand in Section 1?

Girls Rankings

Boys Rankings

Go to the LEAGUE dropdown box and select Section 1...

League Championships produce 28 medal winners!!!

To say that North Salem did well at the League Championships would be an understatement. The team exceeded all expectations on Sunday and set a new standard to which all future meets will be held. Meet highlights are below...
LEAGUE CHAMPIONS
Emma Allen - 4 x 400
Noemie Bechu - 300, 600, 4 x 400
Allison Schumann - 1500, 3000, 4 x 400
Aleksandra Stefankowski - 4 x 400
Emma Waldron - High Jump
2nd place
Emma Allen - 1000
Cullin Burdett - 1600, 3200
A. Stefankowski - High Jump
Boys 4 x 800
Boys 4 x 400
Girls 4 200
3rd place
A. Stefankowski - 1000
Sean Devey - 600
Jake Acito - 1600
Chelsea Kay - Long Jump
Boys 4 x 200 relay
4th place
John Marchese - 300
Muiread Heffernan - 1000
Cecilia Diehl - 1500
Alex Monaco - 600, Long Jump
David Christie - 1000
Micky Jacobsen - 3200
5th place
AJ Goncalves - 55, 300
T. Stefankowski - 1000

Personal Records
Noemie Bechu - 300 (42.8)
Brittany Smith - 300 (49.1)
Sarah Waldinger - 300 (57.1)
A. Stefankowski - 1000 (3:31)
Cecilia Heffernan - 1500 (6:31.6)
Brianna Cocuzzo - 1500 (6:45)
Girls 4 x 200 (2:03.6)
Girls 4 x 400 (4:17.6)
Lea Trageser - Shot put (20-5)
Chelsea Kay - Long Jump (13-5)
John Marchese - 300 (39.5)
AJ Goncalves - 300 (39.7)
Thomas Marchese - 300 (40.5)
Conor Kelly - 300 (43.1)
Shiv Saxena - 300 (43.2)
Eric Quinn - 300 (43.9)
Reilly Cotter - 300 (46.3)
Kyle Kravit - 300 (46.5)
Gio Barahona - 300 (46.7)
Sean Devey - 600 (1:33.6)
Alex Monaco - 600 (1:39.6)
David Christie - 1000 (2:52.7)
T. Stefankowski - 1000 (2:57.1)
Jake Actio - 1600 (4:52.7)
Billy Messemer - 1600 (5:12.4)
Stephen Winston - 1600 (5:15)
Daniel Ketterer - 1600 (5:30.9)
Chris Woloshyn - 1600 (6:01.8)
Boys 4 x 200 (1:41.4)
Brian Giachetto - 1600 (5:48.1)

No Practice for today 1.9.12

Distance - please complete an active recovery run on your own 45 - 60 minutes.

Sprint - stretch - dynamic warm up and sprint drills on your own no more than 20-25 minute slow run.

Practice will resume tomorrow at 3:05

Blog update coming soon for League Championship.

Dendy and Coaches Invite

The Dendy and Coaches Invitational was a great opportunity for the athletes to excel during the middle of the season. As we approach the second half of the season the team is paced to have an excellent season moving forward. Meet highlights are below.

Medal winners include:

Emma Allen - 3rd place (400)
Alex Monaco- 3rd place (Triple Jump)
Noemie Bechu - 3rd place (300)

Personal Records:
Kaitlyn Cocuzzo 1500 (6:42.5)
Cecilia Heffernan 1500 (6:46.9)
Alex Monaco Triple Jump (35'10.75)
Greg Mckeon Shot put (30'5)

400 RELAY SPLITS!!!
Boys
1. John Marchese 56.9
2. Sean Devey 58
3. Micky Jacobsen 59.3
4. Jake Acito 59.6
5. David Chrisite 60.5
6. Tomasz Stefankowski 60.9
7. Billy Messemer 62
8. Calvin Wongus 65

Girls
1. Emma Allen 65
2. Alexsanda Stefankowski 70.9
3. Brittany Smith 73
4. Emma Waldron 74.8
5. Muiread Heffernan 75.5
6. Lea Trageser 77.3
7. Chelsea Kay 77.5
8. Emma Ribaudo 80