Varsity Indoor Track
|55 METER DASH|
|7.76||TeOna Witherspoon||18th||Prelims - Girls 55m Dash|
|1,600 METER RUN|
|5:22.16||SB||Chloe Tran||8th||Girls 1600m Run|
|3,200 METER RUN|
|11:39.12||SB||Chloe Tran||12th||Girls 3200m Run|
|4X400 METER RELAY|
|4:12.54||SB||Relay Team||10th||Girls 4x400m Relay|
|16-2.75||Erin Hopkins||10th||Girls Long Jump|
|9-9||SB||TeOna Witherspoon||5th||Girls Pole Vault|
|24-6||Shravani Malay||23rd||Girls Shot Put|
|55 METER HURDLES|
|8.29||SB||Decker Barborek||11th||Prelims - Boys 55m Hurdles|
|4X400 METER RELAY|
|3:34.98||SB||Relay Team||6th||Boys 4x400m Relay|
|5-8||Brandon Lim||11th||Boys High Jump|
|21-5||Tyrese Bender||3rd||Boys Long Jump|
|43-7||Tyrese Bender||6th||Boys Triple Jump|
|12-6||SB||Decker Barborek||6th||Boys Pole Vault|
Looking over the meet schedule, we could manage the our time much more effectively, if we figure out an individual (or multi-group) arrival & departure schedule that does not rely on the school bus, and it's 9:30am departure.
We have 12-13 athletes who need to get to the meet. We should have a couple more; however, the relay team alternates have decided that their season is already over and have stopped coming to practice. (let's hope that none of the existing athletes get sick!)
So, are there three or four SUV's (with parents) who can coordinate drop off & pick up at PGSLC?
If you all can coordinate this amongst yourselves, we can totally avoid the hour-long bus ride each way and the waiting around.
Is anyone willing to take the lead on this and coordinate this?
**BUS LEAVES SCHOOL AT 9:30AM ON THURSDAY, FEB. 18. 2016**
Tentative Time Schedule
Field Events: will try to start 2nd round of field events at 12:45.
Time schedule is subject to adjustment based on number of sections.
Girls Long Jump (3) attempts in the Trials….top (9) advance for (3) more attempts in the Final
Boys Long Jump (3) attempts in the Trials….top (9) advance for (3) more attempts in the Final
Girls High Jump to be followed by Boys High Jump
Boys Pole Vault followed by Girls Pole Vault
Girls Shot followed by Boys Shot (3) attempts in the Trials….top (9) advance for (3) more attempts in the Final
After conclusion of Long Jump then the Girls Triple Jump and Boys Triple Jump
Running Events: Alleys
12:00 NOON Girls 4x800 Relay Final 1 section
12:20 pm Boys 4x800 Relay Final 1 section
Prelims: Heat Winners and the next (X) number based on time
12:50 pm Girls 55m Dash
1:00 pm Boys 55m Dash
1:15 pm Boys 55 HH
1:30 pm Girls 55 HH
2:15 pm Girls 55H
2:25 pm Boys 55H
2:35 pm Girls 55m
2:45 pm Boys 55m
2:55 pm Girls 4x200m Relay
3:10 pm Boys 4x200m Relay
3:25 pm Girls 1600m (alleys)
3:55 pm Boys 1600m (alleys)
4:15 pm Girls 500m
4:35 pm Boys 500m
4:55 pm Girls 1000m (alleys)
5:25 pm Boys 1000m (alleys)
5:45 pm Girls 300m
6:00 pm Boys 300m
6:15 pm Girls 3200m 1 section (alleys)
6:35 pm Boys 3200m 1 section (alleys)
6:55 pm Girls 4x400m Relay
7:15 pm Boys 4x400m Relay
……Team Awards to follow
From the Liberty Conference Championships on Feb. 5, 2016, the following athletes qualified for the Northern Regional Meet on February 18, 2016:
(information in parentheses denotes event and conference place)
1. Tyrese Bender (LJ-1st; TJ-2nd)
2. TeOna Witherspoon (55D-2nd; PV-2nd)
3. Decker Barborek (55H-4th; PV-1st)
4. Shravani Malay (SP-6th)
5. Brandon Lim (HJ-2nd)
6. Chloe Tran (1600M-5th; 3200M-3rd)
7. Candace Grose (PV-3rd)
8. GIRLS 4x400M RELAY (Jenna Thompson, Jackie Taube, TeOna Witherspoon & Catherine Schenaker--2nd)
9. BOYS 4x400M RELAY (Decker Barborek, Jared Dodge, Justin Hatchett & Curtrell Trott--2nd)
Results from the Conference Championships are posted under Team Files.
This blizzard came at just the wrong time; however every team going to the conference meet is subject to the same restrictions relative to snow day practices, cleaning their tracks off, and simply getting workouts in.
And now, we have at least two more days off from school and practice.
What to do, so that FHS Track comes out on the other side of this better than anyone else against whom we will compete?
You make sure that what you do during these days counts toward maintaining what you have worked hard to achieve--track & field fitness. Otherwise, everything that you have sweated for, as well as the pain you have endured, will be lost.
With the reality of no on-the-track practices, no time in the weight room, and no time in the field house, the options to keep up your levels of fitness are limited. Without getting into any particulars (which is impossible given the varied snow situations you may be encountering), all I can say is do ANYTHING that gets your heart rate up--WAY UP! Train metabolically.
If you have access to a gym, GO! Lift hard, tax your core, and get on the cardio machines. Work out until you feel like your heart is going to jump out of your chest. At this point in the season, your body will respond well to high intensity training.
And if you're snowed in, shovel your driveway, with minimal or no breaks. BUT hydrate!
Or, if you're really motivated to move on to the Regional Meet, pull a page from the old Eastern European training manual. Do hill runs in the deep snow. 2x10x30M of knee lift in this snow...AMAZING WORKOUT!
Yes, I'm hard core, asking you to do something that difficult, but I have watched you all train extremely hard, and I don't want to see you come out on the other side of this break in training looking sluggish and out of shape. You've got way too much to lose.
Bottom line--I don't care how you work out, or what kind of workout you do (there aren't many safe options when there is this much snow out there), but get some kind of workout in, every day from today forward. If you live near each other, work out together. And, if you come up with an extraordinary workout, send it out to each other on instagram, so that the rest of the team can replicate it.
I just shoveled my driveway for four hours, and now I'm off to the gym.
You can't let coach show you up!
Happy home time! Let it snow!
If you're shoveling this weekend, remember to bend your knees a lot so your legs help instead of just your back. Alternate shoveling with different hands in the front position. This helps distribute the workload so that not just one side of your body does the majority of work. Shovel in small increments with rest in between rather than a continuous marathon. Train don't strain.
Sat 1/23 If you had a long or hard day on Friday, then go easy 30-35 min pace run, drills, skips and bounds. Avoid running in the street, stick to sidewalks and trails. If you had an easy day on Friday, then run 45 min including 10-15 warmup, 4x3 min uptempo, 3 min regular pace after each uptempo and 5-10 min warmdown. If you have access to trails, 3 min running through deep snow helps you focus on knee lift and pumping your arms. Regular pace should be on shoveled or packed down snow.
Sun 1/24 Easy day: 30-35 min pace run, abs & arm exercises. If you ran in deep snow yesterday, find a plowed or packed down area to run on.
If you can't get outside, try running in place and mixing in jumping jacks, jumping jills, cross overs, squat jumps, runners dips, ballerinas, fire hydrants, kick backs. Do in sets of a min of each and rotate through the different drills.
Cross country skiing can substitute for your run. Great exercise, works the legs, arms and abs.
Mon 1/25 Hard day - similar to Fri/Sat hard workout.
Tue 1/26 Easy day
Wed 1/27 Easy day
Thu 1/28 Conference Championships - Day 2 schedule (1600, 1000, 500).
Fri 2/05 Conference Championships - Day 1 schedule (4x800, 3200).
This is a US Olympic Committee awareness program.
From the website--"Athletes will perform better, soar higher, and get more from sport if they feel safe. SafeSport seeks to create a healthy, supportive environment for all participants. Through education, resources, and training, we help members of the sport community recognize, reduce, and respond to misconduct in sport."
Where: FHS Cafeteria
Dates: 12/2/15; 1/13/16; 1/26/16
A Facebook Group has been created for students & parents to post team photos. It is entitled “Fairfax HS XC & Track Team”. To join, people just need to go into Facebook, look up this group and request to join.
Coaches need your information (for email & a contact list). Go to...
to receive messages via email, send an email to "firstname.lastname@example.org"
**TEAMS WILL BE ALLOWED INTO PGSLC AT 8AM.
Concorde/Liberty Conference Indoor Championship
February 5, 2016
**ALL HORIZONTAL JUMPS AND THE SHOT PUT WILL BE 4 THROWS WITH NO FINALS **
10:00 a.m. Girls Long Jump (Open pit 1 hour, Concorde, then Liberty)
Boys Long Jump (Open pit 1 hour, Liberty, then Concorde)
Girls Shot Put (Concorde then Liberty, followed by boys)
Boys High Jump (Concorde then Liberty, followed by Concorde then Liberty Girls)
. **** Pole Vault (combined Conferences Girls followed by Boys)
1:00 pm. Girls Triple Jump Open Pit 1 hour Concorde then Liberty
Boys Triple Jump Open Pit 1 hour Liberty then Concorde
Rolling Time Schedule, Girls race first in each event followed by Boys –55 hurdles it will be Liberty then Concorde - otherwise all events will go – Liberty girls, Liberty boys, Concorde girls, Concorde boys – this setup makes it much easier on the timing crew at the finish line and keeps them from having to switch back and forth between meets.
10:00 Liberty 3200 Meter Relay – 2 sections
10:30 Concorde 3200 Meter Relay – 2 section
11:00 Girls 55 Meter Hurdles – 6 sections – Liberty then Concorde
11:20 Boys 55 Meter Hurdles – 6 sections – Liberty then Concorde
11:40 Liberty 55 Meter Dash – 6 sections
12:00 Concorde 55 Meter Dash – 6 sections
12:20 Liberty 800 Meter Relay – 3 sections
12:40 Concorde 800 Meter Relay – 3 sections
1:00 Liberty 1600 Meter Run – 4 sections
1:25 Concorde 1600 Meter Run – 4 sections
1:55 Liberty 500 Meter Dash – 9 sections
2:25 Concorde 500 Meter Dash – 6 sections
2:50Liberty 1000 Meter Run – 5 sections
3:15 Concorde 1000 Meter Run – 5 sections
3:40 Liberty 300 Meter Dash – 10 sections
4:10 Concorde 300 Meter Dash – sections
4:35 Liberty 3200 Meter Run – 4 sections
5:30 Concorde 3200 Meter Run – 2 sections
6:00 Liberty 1600 Meter Relay – 4 sections
6:20 Concorde 1600 Meter Relay – 2 sections
Our first practice will be Monday, 11/9 at 3:30 pm on the track.
Your required forms need to be turned in before you can practice.
We’ll be doing assessments/time trials in the following events: 100m, 400m, 1600m, Long Jump & Shot put.
Remember to wear clothing appropriate for cooler weather.
Practice the remainder of the week will start at 3:30 pm.
Password: trackFHS (Case Sensitive)
Below is a list of forms that need to be completed and turned in to either the Trainer or the Athletic Director's Office, or submitted online:
2. Emergency Care
3. Student/Parent Concussion Education
4. Extracurricular Participation Policy
5. Communicable Disease Information Sheet