Heptathlon, All-State Meet, Cross Country Meeting, Summer Training

On Monday and Tuesday, June 6 and 7, at 3:30 each day, Samantha Coletti, Ally Bartlett, and Dorothy Dimascio-Donohue, will be participating in the Heptathlon at Norwell High School.  (Be there at 2:30 athletes!)  If you have the opportunity to support your teammates as a spectator I'm certain you would find it exciting.  Seven events over two days with the 100 Hurdles, High Jump, Shot Put and 200 Meter Run on Day 1, followed by the Long Jump, Javelin and 800 Meter Run on Day 2.  Each of the athletes has spent the past week practicing each event and I feel confident the team will have very good results.

But before the Heptathlon, Samantha Coletti will represent Whitman-Hanson at the All-State Meet at Westfield State University today (Saturday) in the 2 Mile which goes off at 4:30.  After setting a personal record last week at the D2 Championship with a dazzling 10:58, Samantha is hoping to medal in today's race, her final distance run as a Panther.

I've asked Mr. Rodgers for a time/place to hold a Cross Country pre-season meeting next week.  I am hoping to present our tentative schedule and summer training information.  I've already written about some of what I'm hoping to see during the summer, specifically utilizing the lunge matrix prior to your run and tracking your summer training on ETRAXC.  Please refer to the previous post for more information.  The following is an example of the summer training plan, in this case for those athletes who have been running the 30 miles or so during the Outdoor season:

SUMMER TRAINING PLAN  (Lunge Matrix prior to each run, Stretch following each run)

WEEK 1 and 2 (Novice, Intermediate or Experienced Distances Are Shown)

MON     1,  2,  or 4 Mile Run with 4 x 20 second strides at 5K pace with 60 second breaks in the middle of the run

TUE        2,  4,  or 6 Mile Run.  Easy Pace.

WED      1.7,  3.4,  or 5 Mile Run.  Easy Pace.

THU       60 Minutes of activity, but no running (Bike, Hike, Walk)

FRI          1,  2,  or 4 Mile Run with 4 x 20 second strides at 5K pace with 60 second breaks in the middle of the run

SAT        2.67,  5.3,  or 8 Mile Long Run.  Easy Pace

SUN       60 Minutes of activity, but no running (Bike, Hike, Walk)

I would anticipate this schedule might be a tad ambitious for those who have not been running distance in T&F.  I will make adjustments for each of you based on your experience and age, so don't panic.  Strength and conditioning will also play a role in your summer training and that information will be made available to you as well.  The object of the summer training program is, as always, to give you the opportunity to arrive at formal practices in August ready to go.  

OK, enough for today . . . but get out there and recruit.  WE NEED RUNNERS!!  We have VARSITY openings for Boys and Girls.  Tell your friends how much better it is to be a Varsity runner than a BENCH WARMER in another sport!