Auburn Bay City Western HS

    Warriors - Auburn, MI


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 < 2014 Outdoor Season > 
Date Info
Wed, Mar 19 Results
25th Annual SVSU - Indoor Invite Div 1/2
Tue, Apr 8 Results
Mt. Pleasant/Bay City Western/FNW
Fri, Apr 11 Results
35th Annual SVSU - Outdoor Invite
At Ryder Center
Team Scores
1/2: MIDL - 1st - 117.5pts
1/2: MIDL - 1st - 127.5pts
3/4: FARW - 1st - 175pts
3/4: CHES - 1st - 226pts
BCW Scores
1/2: 2nd - 95pts
1/2: 4th - 87.5pts
Tue, Apr 15 Info
Bay City Western/HH Dow/Arthur Hill
Thu, Apr 17 Results
Marco Marcet Invitational
At Frankenmuth HS
Team Scores
V: PEWA - 1st - 102pts
V: HERI - 1st - 107pts
BCW Scores
V: 6th - 46pts
V: 5th - 38pts
Tue, Apr 22 Results
Davison vs. BC Western & Flint SWA
At Cardinal Stadium
Team Scores
V: SWCA - 1st - 60pts
V: CARM - 1st - 87pts
BCW Scores
V: 2nd - 55.33pts
V: 3rd - 30pts
Wed, Apr 23 Info
MITCA D1 Power Ranking
Fri, Apr 25 Info
Spartan Classic Track and Field Invite
At Michigan State University - Map
Entries Due By 4:05 PM PST, Thu, Apr 24
First Event: 2:45 PM
Tue, Apr 29 Info
Bay City Western/Midland HS
At Bay City Western - Map
First Event: 4:00 PM
Fri, May 2 Info
Middle School Showcase 1600-BCW Invite
Fri, May 2 Info
Bay City Western Invitational
At Bay City Western HS - Map
First Event: 3:30 PM
Tue, May 6 Info
Heritage/FNW/BCW/Nouvel
Fri, May 9 Info
Bay County Championships
At John Glenn HS - Map
First Event: 3:15 PM
Mon, May 12 Info
Bay City Western 9 & 10 Invite
At Bay City Western - Map
First Event: 4:30 PM
Tue, May 13 Info
Bay City Western/Flushing/BCC
At Bay City Western - Map
First Event: 4:00 PM
Fri, May 16 Info
MHSAA Regional 10-1 @ Davison
Mon, May 19 Info
Bay City Western Middle School Invite
At Bay City Western - Map
First Event: 4:00 PM
Wed, May 21 Info
Saginaw Valley Conference Championships
Date Info
Wed, Mar 20 Results
24th Annual SVSU-Indoor Invite Div 1/2
Tue, Apr 9 Info
B C Western v. Mt. Pleasant Flint NW
Fri, Apr 12 Results
34th Annual SVSU Outdoor Invite
At Morley Field
Team Scores
1/2: BRIG - 1st - 74.5pts
1/2: BCW - 1st - 121pts
3/4: MILL - 1st - 132pts
3/4: CHES - 1st - 200pts
BCW Scores
1/2: 8th - 36pts
1/2: 1st - 121pts
Tue, Apr 16 Results
Bay City Western, Saginaw Arthur Hill, @ Midland Dow
At H.H. Dow HS
Team Scores
V: BCW - 1st - 78.5pts
V: BCW - 1st - 78.5pts
V: BCW - 1st - 72.5pts
V: BCW - 1st - 72.5pts
BCW Scores
V: 1st - 78.5pts
V: 1st - 78.5pts
V: 1st - 72.5pts
V: 1st - 72.5pts
Mon, Apr 22 Results
Marco Marcet Invite
At Frankenmuth HS
Team Scores
V: FRKN - 1st - 174pts
V: FLUS - 1st - 117pts
BCW Scores
V: 5th - 51pts
V: 7th - 30pts
Tue, Apr 23 Results
Bay City Western v. Davison FSWA
At Bay City Western HS
Team Scores
V: DAVI - 1st - 83.5pts
V: DAVI - 1st - 72pts
BCW Scores
V: 2nd - 37.5pts
V: 2nd - 62pts
Fri, Apr 26 Results
Spartan Classic Invitational
At Michigan State University
Team Scores
V: GPS - 1st - 155pts
V: WILL - 1st - 88pts
BCW Scores
V: 9th - 18pts
V: 4th - 69pts
Tue, Apr 30 Results
BC Western, Flint North @ MHS
At Midland HS
Fri, May 3 Results
Showcase Middle School 1600 Bay Cit Western Invite
Fri, May 3 Results
Bay City Western Invitational
At Bay City Western HS
Team Scores
V: GRDV - 1st - 140pts
V: BCW - 1st - 87pts
BCW Scores
V: 8th - 39pts
V: 1st - 87pts
Tue, May 7 Results
Saginaw Heritage v. Bay City Western & Flint Northwestern
At Heritage
Fri, May 10 Info
Bay County Championships
Tue, May 14 Results
BCW v. Bay City Central Flushing
At Bay City Western
Team Scores
V: BCW - 1st - 85pts
V: BCW - 1st - 83pts
BCW Scores
V: 1st - 85pts
V: 1st - 83pts
Fri, May 17 Results
MHSAA Region 10-1 at Traverse City Central
At Traverse City Central HS
Team Scores
V: TCC - 1st - 138pts
V: TCC - 1st - 93.5pts
BCW Scores
V: 11th - 31pts
V: 6th - 63.5pts
Mon, May 20 Results
Bay City Western Middle School Invitational
At Bay City Western
Team Scores
V: whtp - 1st - 133pts
V: saln - 1st - 98pts
Wed, May 22 Results
Saginaw Valley Championship
Tue, May 28 Info
Bay County Championships
At Bay City Western
Sat, Jun 1 Results
MHSAA LP State Finals D1
At East Kentwood HS
Team Scores
V: GPS - 1st - 76pts
V: EK - 1st - 43pts
BCW Scores
V: 21st - 12pts
Date Info
Sat, Dec 15 Results
MITS - SVSU
Date Info
Wed, Mar 21 Results
23rd Annual SVSU-Indoor Invite Div 1/2
Tue, Mar 27 Results
BCW Time Trial
Tue, Apr 10 Results
Bay City Central v Bay City Western
Fri, Apr 13 Results
33rd Annual SVSU-Outdoor Invite
Tue, Apr 17 Results
Bay City Western v. Mt. Pleasant
Fri, Apr 20 Info
Marco Marcet Invitational
Tue, Apr 24 Results
Heritage, TCC & Flint SWA
Fri, Apr 27 Results
MSU Spartan Classic
Tue, May 1 Results
Midland Dow & Arthur Hill v. Bay City Western
Fri, May 4 Results
Bay City Western Invitational
Fri, May 4 Results
Bay City Western 1600M Showcase
Tue, May 8 Results
Midland & Saginaw @ Bay City Western
Fri, May 11 Results
Bay County Championships
Mon, May 14 Results
Bay City Western 9 & 10 Invite
Fri, May 18 Results
MHSAA Region 10-1 at Bay City Western
Wed, May 23 Results
SVL Championship
Sat, May 26 Results
MITCA Division 1 Team State Championships
Sat, Jun 2 Info
D1 MHSAA Relay Qualifiers
Sat, Jun 2 Results
MHSAA LP D1 State Track and Field Final
Date Info
Sat, Dec 17 Results
SVSU indoor meet
Date Info
Wed, Apr 6 Results
BCW Time Trial
Tue, Apr 12 Results
BCW v. BCC Dual Meet
Fri, Apr 15 Results
SVSU Outdoor Invitational
Tue, Apr 19 Info
BCW v. FSWA & Heritage
Thu, Apr 21 Results
Marco Marcet Invitational
Tue, Apr 26 Results
BCW v. HH Dow & Arthur Hill
Fri, Apr 29 Results
MSU Spartan Classic
Tue, May 3 Results
BCW v.Midland & Saginaw High
Fri, May 6 Results
Bay City Western Invitational
Tue, May 10 Results
BCW v.Mt. Pleasant
Thu, May 12 Results
Time Trial
Fri, May 13 Results
Bay County Championships
Tue, May 17 Info
MITCA Power Ranking - D1 Entries
Wed, May 18 Results
Bay City Western 9&10 meet
Fri, May 20 Results
MHSAA Region 3-1
Wed, May 25 Results
SVL Championship
Sat, Jun 4 Results
MHSAA Division I L.P. State Finals
Date Info
Wed, Mar 24 Results
SVSU-Girls Indoor
Thu, Mar 25 Results
SVSU-Boys Indoor
Tue, Apr 13 Results
Bay City Western v. BCC
Fri, Apr 16 Results
Mt. Pleasant Oiler Invitational
Tue, Apr 20 Results
BCW v. Mt. Pleasant Dual
Sat, Apr 24 Results
Balawadger Relays
Tue, Apr 27 Results
BCW v. FSWA & Heritage
Fri, Apr 30 Results
Midland Swayze/Malzan Relays
Tue, May 4 Results
BCW v. Dow & Arthur Hill
Fri, May 7 Results
Bay City Western Invitational
Tue, May 11 Info
BCW v. Midland & Saginaw High
Fri, May 14 Results
Bay County Championships
Mon, May 17 Results
Falcon 9 & 10 Invitational
Sat, May 22 Results
MHSAA Regional 3-1 at Traverse City Central
Mon, May 24 Info
Bay City Western MS Invite
Wed, May 26 Info
SVL Championships
Sat, Jun 5 Results
MHSAA D1 Track and Field Championships
Date Info
Wed, May 20 Results
Saginaw Valley Confernce Championships
Sat, May 30 Results
MHSAA Division 1 Finals
Date Info
Fri, May 2 Results
Bay City Western Invitational
Sat, May 31 Results
Michigan Division I State Finals
Outdoor
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Staff
Mike Nesbitt
Nesbitt
Coach
Rich Syring
Syring
Coach
Stephanie Wilson
Wilson
Coach
PrepSportswear
Address - View Map
500 W Midland Rd
Auburn, MI 48611-9496

989-662-4413
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Workouts for Distance/Mid-Distance

Tonight's Bay County Meet has Been canceled and rescheduled for Tuesday, May 28th.  Coaches will be at the track on Saturday for speed work and field event work at 1:30.

 

2013

Week of March 25-29

Monday

Meeting

Dynamic warm-up

Progressive run

A- 6-7 miles

B- 4-6 miles

C- 3-5 miles

Hurdle rhythm

Ladder

mini hurdles

Tuesday

Dynamic

Subway run

Intervals at just under 5k pace with 400 recover jog in between reps

A- 4x800 & 4x 400

B- 3x800 & 3x400

C- 2x800 & 2x400

10-15 minute coll down

Wednesday

1/2 Dynamic warm-up

LSD Add 5 minutes

10 strides

bands, discs, hips

Abs

Thursday

Dynamic Warm-up

Fartlek run

A- 10 minutes

2 sets of 4 x 1minute on 1minute off  3 minute recovery run between sets

10 minute cool down

B- 10 minutes

1 set of above

10 minute cool down 

Friday--No School or required practice

Optional--Meet and run at Dutch Village at 12:00-1:00

Saturday--On your own  4-8 miles

Sunday- Easter

Monday--No required practice  4-7 Mile run

Practice on Tuesday - Friday 10:00 am - 11:30 am

Tuesday

Dynamic Warm-up

A- 5-7 miles

B. 4-5 miles

plyo boxes  4 sets

15 x squat jumps with med balls

20-24 lunge jumps

10-15 burpees

Thursday

Dynamic warm-up

Subway run

Interval work

Distance-- 2 sets  400 x 800x 400 @ between 1600 and 3200 pace (1 to 1 rest interval 5 min between sets)

Mid Distance--4 sets 400x200x200 @ 1600 pace or slightly faster (2 minutes after 400 and 1 minute after 200's.  3-4 minutes between sets)

Dynamic

Mini Olympics or 20 -30 minute run  and 20 -30 minute circuits

Saturday--Meet & run at Dutch Village 9:00-10:00 am

Ryan Haag and Drew Meylan will be running at MSU on Saturday.  I plan on going down.  Let me know if you are interested.

 

 

  

  

 
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