Framingham HS

"Be Here".... Be on time, be ready to focus and GET BETTER.  Be ready to let the other 22 hours of your day go away and will yourself to become faster and stronger while having a great time doing it.  Make it worthwhile, make friendships that last a lifetime.  Make it not a memory in latter years, make the experience a memory to cherish and talk/laugh about.  The key is simple; Be Here, and find out what's inside of you.

 Hi All,

Early information update...

We have a news girls head coach this season --- Mr. Kevin McGovern.

Our league meet schedule is as follows:

Dec 13th vs Newton North

Dec 20th vs Braintree

Jan 10th vs Needham

Jan 17th vs Brookline

Jan 24th vs Weymouth

There is a coaches meeting with Mr. Doherty next monday (NOV 19th) and I will be posting a lot of new info here afterwards. Our first day of the season should be the Monday following Thanksgiving weekend, so be ready and have ALL of your paperwork in and squared away please! Thanks, Coach Collins (AKA Coach C)

Meet Starts at 4:30, although the JV Mile will go off at 4:15. Order of Events is as follows on the track:

Mile, 1000 meter, 600 meter, 300 meter, 2 Mile, 4x400 Relay, JV 300 (very limited entries numbers), and then a coach led JV200/JV400 period.

Simultaneously to oval events: Long Jump, Shot Put, High Jump will all be taking place.

AFTER the High Jump is finished infield races begin:

55 Hurdles, JV 55 Hurdles, 55 Dash, JV 55 Dash.

On the boys side I have many who have not returned user fee's to me online or have not properly attended, RETURNED THEIR USER FEES ON TIME AS DIRECTED, or notified me of absence for our DEC 1 Marketplace practice. If a male athletes name does not appear on the list they will not be going to Reggie Lewis this Thursday (will update as I receive checks/waivers):

Athletic.net continues to mess up this posting. Male Athletes who were issued uniforms will all compete. Those who were tardy (after repeated reminders and a hand-out) will not go to Reggie Lewis on Thursday. Coach Collins

First off congrats to the Girls 4x800 team, and Brian Gilligan, on making it to All-States!

WED afternoon I will be holding a Pentathlon prctice at 1PM in the back Gym. Scheduled tentatively are: Andrew Roschen, Tiago Torres, and Andrew Petricone. I know Mellusi, Luke, Lee, and Welch and there are even more) are interested, so show up and lets see who's there and pick three.

Coach C (Carico67@hotmail.com)

http://fitchburghalloffame.org/MSTCA/2013%20OUT%20RELAY-Entry.pdf

Bus will LEAVE FHS at 7:30 AM. We ‘might’ stop for food on the way home depending (as I’ve been asked already) and our ETA return is about 4 PM to 5PM. This is a big, long meet.

 Hi all,

7 PM in J009, which is down below the back gym. This will be vital for parents of new athletes who are not familiar with our program, or some of the websites track and field uses regularly. We'll do a walk through of those sites, talk about how we are going to break up our team and divide and conquer 2 meets most weeks, and any questions about training or us is general! See you soon.

Hi all,

The following Boys will be letter winners ---- if I missed anyone or am in error please contact me and let me know: Carico67@hotmail.com

George Atupem, Chris Bloomingdale, Dan Chamberlain, Jonathan Chester, Henry Chickering, Tom Dynan, Mark Fair, Mitch Feldman, Brian Gilligan, Matt Gramigna, Brad Groleau, Luke Halberstadt, Andrew Harrod, Elias Joslin, Emmanuel Kalamu, Mychal Lipson, Mike McDonald, Enrique Miller, Andrew Petricone, Andrew Roschen, Kevin Scranton, Matt Scranton, Shane Shikichi, Tiago Torres, David Welch, Kevin Welch, Mike Williams. 

Key one: STAY BUSY! The best way to stay in shape for track season is to do a secondary sport that is active because it insures you are on a pathway of activity which will make you stronger and faster.

That said-- if you are not doing another sport or feel the need for extra work:

Lifting should be done 2 (min) to 3 (max) times poer week. In the off-season higher repitition and lower weight progressions are a good idea. Burners are always great for taxing your respiration systems and building mitochondria in addition. Incline Press/Bench Press/Rows/Squats/Cleans/Cleans and Jerks are excellent additions to the normal burners series. MAKE SURE to ad a lot of core/abdominal work. My suggestion is find a few that we do and you like or search online for medicine ball/fitness ball activities that look enjoyable. Get a few you like and incorporate them into your workouts. Coach Ashman will have more of a set-up plan on here soon--- I'm generalizing.

RUNNING:   --Note running and weightlifting days lap in together and both should often be done--

Sprinters ---- Hillwork (2 ups for each down), Acceleration Drills (Falling tower sprints for 30, or explosions), Plyometrics (Stadium Stairs, Ups/Downs on benches, Agility Ladders etc), and 100 accelerators w/300 walk recoveries x4. Any of these ideas (1-workout daily) should be done 2-3 times per week minimum, and 4 maximum (rotate them if you like all of the different training ideas). Distance runs (20-30 min) should be done 1/week to help maintain cardio-respiratory capability and to be prepared to handle harder/longer workout sessions when that time arrives.

Jumpers ---- Plyometric drills should be done 2/week--see sprinters above. Weight Training 2-4 days/week. Also incorporate some form training drills if you can get onto soft surfaces or the pit area of a track.

400/800: 20-35 min 2/week. 6x200 @ smooth with 150 walk, 50 jog in should be done 1-2/week. Weight training should be 3-4 days/week. Once per week you can substitute a distance or tempo day for the following: 400 @ smooth, 300 @ hard, 200 @ 400 RS, 100 @ FS. Triple recovery time to run time--- Do core work for 15-20 min and repeat a second time.

Distance: Keep mileage up around 40/week with 5-6 days on and 1 day off per week. Incorporate in repeat 250's (x10) at mile RS, 3-4 minute pick-ups (2/run) into runs, and occasionally 3x1000 workouts at the track (at Mile RS) with 1.5 times recovery jogging.

Email me (Carico67@hotmail.com) or call me if any questions. Thanks, and have a great summer! Coach C

---Also; WED nights the Greater Framingham Track Club has there meets.... lets support them!

If any questions please contact Coach McGovern ASAP.