TRACK AND FIELD LAST CALL

FINAL UNIFORM, SPIRIT WEAR, AND PICTURE PICK UP DATE

On Monday, June 1st from 4- 4 30PM, we will have your last chance for the 2020 season to pick up your spirit wear and uniforms.

The pick up will take place on Kipheart Drive / Parking Lot in the Parking Lot at the top ( near the school turf fields). When you arrive you will be able to pick up any spirit wear orders remaining and your uniform. Uniform sizes will be on a first come first serve bases. Please plan to arrive between 4- 4 30PM. This will be your last chance to pick up items. Any items that are not picked up will not be available until we return to school. Athletes are only ALLOWED to pick up THEIR items and no other athletes items. If you are unable to make it during this time and date, please send Coach DeGaetano and email at Riversidexctf@gmail by Saturday, May 30th who you are ALLOWING permission to pick up your items. We MUST know by Saturday, May 30th if you are giving someone else permission to pick up your items.

We want to thank everyone for their understanding and cooperation this season as this was certainly new for all of us.

Go Rams.

Athletes and Parents,

It was great seeing so many of you yesterday at the school pick up day for athletics. While it was brief it was nice to see so many familiar faces.

A few items to cover-

1. If you purchased a jacket, you should have received an email from Team Sales regarding the status. When they arrive we will make sure to communicate that with you.

2. If you did not receive your spirit wear or uniform we will have one additional day for pickup. We will communicate that date and time once we have it set.

Go Rams!

Good Afternoon Rams!

Best of luck to all those taking AP tests this week! The remainder of sprint wear will hopefully be completed in the next week or so. We are continuing to get updates and hope to have this completed soon. Thank you for your patience and understanding.

Below are the details for the week:

D-Squad-

This Weeks Challenge- Full Details were sent out on Friday post Zoom Meeting. If you did not receive the email or would like the full details please feel free to email me.

5K a day (at a minimum)

50 crunches ( at a minimum)

Tallest TP Stack

-Submit your points/ totals on Thursday by 12.

-Submit your TP stack photo as well.

Zoom Call/ Follow Up This Friday!

Sprints-

Monday: 20 mins run. Easy.

4 strides afterwards. These are about 100 meters. Starting slow and building up speed into a stride. About a min after each stride.

Wednesday:  10 200s. With 30 seconds rest between reps. This is hard! Boys and girls, if you’ve been keeping up with the workouts the best you can considering the unfortunate circumstances, you’ll hopefully be able to this with relative ease.

Boys: 40 secs or below

Girls: 48 secs or below

Don’t go fast on the first couple and think you’re feeling great. The 30 sec breaks are gonna catch up to you once you fatigued and on the 7th repetition or so.

Friday: Staying with the longer volume theme of the week...

Mile repeats. 3 of them. 5 mins between each. No set pace. Just push yourselves a little bit. Not an easy or comfortable pace like Monday. Sprinting isn’t comfortable. Especially once fatigue sets in. Endurance work like this not only helps build your lungs up for longer distances but also mentally prepares you to fight through fatigue during the race as well as negative thoughts. If you can mentally fight through things, you’ll be surprised just how much you’re body can take.

Core workouts for Tuesday, Thursday, Saturday.

Tuesday:

400 run. 90 secs or so.

50 meter lunges. 20 push-ups. 10 tuck jumps.

400 run.

20 push ups. 20 sit-ups. 50 meter of broad jumps

400 run.

Set break 5 mins. Repeat once.

Thursday:

5 mins of core exercises if your own choice. No slacking! Lol it’s only 5 mins.

Saturday:

Jumping jacks for a min.

Jog in place for a min.

Butt kicks in place for a min.

High knees in place for a min.

That’s it. Only 4, hopefully CONTINUOUS, mins of cardio.

Additionally (optional) if you have a jump rope. Try to jump rope for a whole min without stopping.

Great exercise for the power in the legs and your brain. The focus it takes to get the rope around for a minute without messing up is very transferable skill to a sport like track and field

Go Rams!

Good Morning Rams!

I hope everyone enjoyed the sunshine this weekend! Below is the weekly email, but first save the date for the Riverside Virtual Senior Athlete Celebration on May 15th. More information to come next week.

Distance Squad- Complete the normal core/ strength routine 2-3 times in the week.

Monday- Fartlek Workout- 8-12 reps.

15 WU, 30 seconds easy, 90 seconds hard, 15 CD

Tuesday- 30 minutes pre race day. 4-8 striders

*Find your 800/ Half Mile Route today so you are prepared for Wednesday.

Wednesday- 800 ( Half Mile) 20 Warm-up, drills, race, 30 cool down ( Longer cool down) Find a flat straight path to complete the 800meter TT. Ideally you have it marked out ahead of time so you know your start and finish.

*Send Coach Your Times.

Thursday-30- 45 moderate

Friday- Hill Sprints 15 WU, 10-14 hill sprints, 15 CD

Saturday- Long Run- 45-75 minutes Gravel/ Trail/ Scenic Route.

Sunday- Rest, Recovery, Cross Train and Celebrate MOMs! Happy Mother's Day to all our Ram Moms!

Sprint Squad- 

Workouts this week:

Boys 14-15 sec pace. Girls 16-17 sec pace.

Wednesday: 7 100s.

Run 100. Walk back 50 meters. Run 100. Walk back 50 meters and so on until you’ve done 7. On a 400 track you’ll finish the 7th repetition at the finish line. You should be working a little bit on the workout. Push yourself. Hit the times. 50 meter walk break is short. Focus on breathing and recovering quick.

Friday: 300-200-100-200-300

3.5 mins between repetitions. Pace is the same as above for Wednesday’s workout.

15 mins break

3 150’s at 90% total effort. You’re not sprinting full out. But you should be moving pretty well.

Again this is harder/ faster than what we’ve been doing this year. But it is important for your development and progress going forward. YOURE GONNA BE HURT’N. Push through it mentally and physically.

Core workouts on Tuesday, Thursday, Saturday.

So for Tuesday/ tomorrow’s core session....

You’re gonna love this. Make sure you do you’re dynamic warmup. Otherwise your quads and calf’s are gonna lock up very quickly. We’re targeting the legs pretty hard. But it’s fantastic for building power and strength in order to push you down the track.

Terrible Stop Signs. Make sure you choose the closest stop sign to your house.

Each exercise starts at your door and ends at the nearest stop sign. Your recovery is a walk back to your house door.

Each exercise is to done once per set in the order listed below. You have 3 sets total. Then you’re done for the day.

Frog hops.

Broad Jumps.

Quick jumps.

Right leg hops

Left leg hops.

Thursday:

We’ll take it easy today because Friday is an important workout day.

100 crunches. 2 45 sec low planks. That’s it.

Saturday:

Each exercise is for 30 secs. Take the necessary breaks that you need.

Moving push-ups.

Knee drives (or horizontal Mountain Climbers)

Vertical Mountain climbers.

Squat kicks. (Squat. Come up kick up with one of your legs. Alternate legs after each squat)

The above takes 2 mins with no breaks.

After the set you have 30 secs break.

You’ll repeat the same set of exercises 2 more times.

Go Rams!

Good Morning Rams!

I hope everyone enjoyed the sunshine this weekend! Below is the weekly email, but first save the date for the Riverside Virtual Senior Athlete Celebration on May 15th. More information to come next week.

Distance Squad- Complete the normal core/ strength routine 2-3 times in the week.

Monday- Fartlek Workout- 8-12 reps.

15 WU, 30 seconds easy, 90 seconds hard, 15 CD

Tuesday- 30 minutes pre race day. 4-8 striders

*Find your 800/ Half Mile Route today so you are prepared for Wednesday.

Wednesday- 800 ( Half Mile) 20 Warm-up, drills, race, 30 cool down ( Longer cool down) Find a flat straight path to complete the 800meter TT. Ideally you have it marked out ahead of time so you know your start and finish.

*Send Coach Your Times.

Thursday-30- 45 moderate

Friday- Hill Sprints 15 WU, 10-14 hill sprints, 15 CD

Saturday- Long Run- 45-75 minutes Gravel/ Trail/ Scenic Route.

Sunday- Rest, Recovery, Cross Train and Celebrate MOMs! Happy Mother's Day to all our Ram Moms!

Sprint Squad- 

Workouts this week:

Boys 14-15 sec pace. Girls 16-17 sec pace.

Wednesday: 7 100s.

Run 100. Walk back 50 meters. Run 100. Walk back 50 meters and so on until you’ve done 7. On a 400 track you’ll finish the 7th repetition at the finish line. You should be working a little bit on the workout. Push yourself. Hit the times. 50 meter walk break is short. Focus on breathing and recovering quick.

Friday: 300-200-100-200-300

3.5 mins between repetitions. Pace is the same as above for Wednesday’s workout.

15 mins break

3 150’s at 90% total effort. You’re not sprinting full out. But you should be moving pretty well.

Again this is harder/ faster than what we’ve been doing this year. But it is important for your development and progress going forward. YOURE GONNA BE HURT’N. Push through it mentally and physically.

Core workouts on Tuesday, Thursday, Saturday.

So for Tuesday/ tomorrow’s core session....

You’re gonna love this. Make sure you do you’re dynamic warmup. Otherwise your quads and calf’s are gonna lock up very quickly. We’re targeting the legs pretty hard. But it’s fantastic for building power and strength in order to push you down the track.

Terrible Stop Signs. Make sure you choose the closest stop sign to your house.

Each exercise starts at your door and ends at the nearest stop sign. Your recovery is a walk back to your house door.

Each exercise is to done once per set in the order listed below. You have 3 sets total. Then you’re done for the day.

Frog hops.

Broad Jumps.

Quick jumps.

Right leg hops

Left leg hops.

Thursday:

We’ll take it easy today because Friday is an important workout day.

100 crunches. 2 45 sec low planks. That’s it.

Saturday:

Each exercise is for 30 secs. Take the necessary breaks that you need.

Moving push-ups.

Knee drives (or horizontal Mountain Climbers)

Vertical Mountain climbers.

Squat kicks. (Squat. Come up kick up with one of your legs. Alternate legs after each squat)

The above takes 2 mins with no breaks.

After the set you have 30 secs break.

You’ll repeat the same set of exercises 2 more times.

Go Rams!

Good Morning Rams!

I hope everyone enjoyed the sunshine this weekend! Below is the weekly email, but first save the date for the Riverside Virtual Senior Athlete Celebration on May 15th. More information to come next week.

Distance Squad- Complete the normal core/ strength routine 2-3 times in the week.

Monday- Fartlek Workout- 8-12 reps.

15 WU, 30 seconds easy, 90 seconds hard, 15 CD

Tuesday- 30 minutes pre race day. 4-8 striders

*Find your 800/ Half Mile Route today so you are prepared for Wednesday.

Wednesday- 800 ( Half Mile) 20 Warm-up, drills, race, 30 cool down ( Longer cool down) Find a flat straight path to complete the 800meter TT. Ideally you have it marked out ahead of time so you know your start and finish.

*Send Coach Your Times.

Thursday-30- 45 moderate

Friday- Hill Sprints 15 WU, 10-14 hill sprints, 15 CD

Saturday- Long Run- 45-75 minutes Gravel/ Trail/ Scenic Route.

Sunday- Rest, Recovery, Cross Train and Celebrate MOMs! Happy Mother's Day to all our Ram Moms!

Sprint Squad- 

Workouts this week:

Boys 14-15 sec pace. Girls 16-17 sec pace.

Wednesday: 7 100s.

Run 100. Walk back 50 meters. Run 100. Walk back 50 meters and so on until you’ve done 7. On a 400 track you’ll finish the 7th repetition at the finish line. You should be working a little bit on the workout. Push yourself. Hit the times. 50 meter walk break is short. Focus on breathing and recovering quick.

Friday: 300-200-100-200-300

3.5 mins between repetitions. Pace is the same as above for Wednesday’s workout.

15 mins break

3 150’s at 90% total effort. You’re not sprinting full out. But you should be moving pretty well.

Again this is harder/ faster than what we’ve been doing this year. But it is important for your development and progress going forward. YOURE GONNA BE HURT’N. Push through it mentally and physically.

Core workouts on Tuesday, Thursday, Saturday.

So for Tuesday/ tomorrow’s core session....

You’re gonna love this. Make sure you do you’re dynamic warmup. Otherwise your quads and calf’s are gonna lock up very quickly. We’re targeting the legs pretty hard. But it’s fantastic for building power and strength in order to push you down the track.

Terrible Stop Signs. Make sure you choose the closest stop sign to your house.

Each exercise starts at your door and ends at the nearest stop sign. Your recovery is a walk back to your house door.

Each exercise is to done once per set in the order listed below. You have 3 sets total. Then you’re done for the day.

Frog hops.

Broad Jumps.

Quick jumps.

Right leg hops

Left leg hops.

Thursday:

We’ll take it easy today because Friday is an important workout day.

100 crunches. 2 45 sec low planks. That’s it.

Saturday:

Each exercise is for 30 secs. Take the necessary breaks that you need.

Moving push-ups.

Knee drives (or horizontal Mountain Climbers)

Vertical Mountain climbers.

Squat kicks. (Squat. Come up kick up with one of your legs. Alternate legs after each squat)

The above takes 2 mins with no breaks.

After the set you have 30 secs break.

You’ll repeat the same set of exercises 2 more times.

Go Rams!

Good Morning Rams!

I hope everyone enjoyed the sunshine this weekend! Below is the weekly email, but first save the date for the Riverside Virtual Senior Athlete Celebration on May 15th. More information to come next week.

Distance Squad- Complete the normal core/ strength routine 2-3 times in the week.

Monday- Fartlek Workout- 8-12 reps.

15 WU, 30 seconds easy, 90 seconds hard, 15 CD

Tuesday- 30 minutes pre race day. 4-8 striders

*Find your 800/ Half Mile Route today so you are prepared for Wednesday.

Wednesday- 800 ( Half Mile) 20 Warm-up, drills, race, 30 cool down ( Longer cool down) Find a flat straight path to complete the 800meter TT. Ideally you have it marked out ahead of time so you know your start and finish.

*Send Coach Your Times.

Thursday-30- 45 moderate

Friday- Hill Sprints 15 WU, 10-14 hill sprints, 15 CD

Saturday- Long Run- 45-75 minutes Gravel/ Trail/ Scenic Route.

Sunday- Rest, Recovery, Cross Train and Celebrate MOMs! Happy Mother's Day to all our Ram Moms!

Sprint Squad- 

Workouts this week:

Boys 14-15 sec pace. Girls 16-17 sec pace.

Wednesday: 7 100s.

Run 100. Walk back 50 meters. Run 100. Walk back 50 meters and so on until you’ve done 7. On a 400 track you’ll finish the 7th repetition at the finish line. You should be working a little bit on the workout. Push yourself. Hit the times. 50 meter walk break is short. Focus on breathing and recovering quick.

Friday: 300-200-100-200-300

3.5 mins between repetitions. Pace is the same as above for Wednesday’s workout.

15 mins break

3 150’s at 90% total effort. You’re not sprinting full out. But you should be moving pretty well.

Again this is harder/ faster than what we’ve been doing this year. But it is important for your development and progress going forward. YOURE GONNA BE HURT’N. Push through it mentally and physically.

Core workouts on Tuesday, Thursday, Saturday.

So for Tuesday/ tomorrow’s core session....

You’re gonna love this. Make sure you do you’re dynamic warmup. Otherwise your quads and calf’s are gonna lock up very quickly. We’re targeting the legs pretty hard. But it’s fantastic for building power and strength in order to push you down the track.

Terrible Stop Signs. Make sure you choose the closest stop sign to your house.

Each exercise starts at your door and ends at the nearest stop sign. Your recovery is a walk back to your house door.

Each exercise is to done once per set in the order listed below. You have 3 sets total. Then you’re done for the day.

Frog hops.

Broad Jumps.

Quick jumps.

Right leg hops

Left leg hops.

Thursday:

We’ll take it easy today because Friday is an important workout day.

100 crunches. 2 45 sec low planks. That’s it.

Saturday:

Each exercise is for 30 secs. Take the necessary breaks that you need.

Moving push-ups.

Knee drives (or horizontal Mountain Climbers)

Vertical Mountain climbers.

Squat kicks. (Squat. Come up kick up with one of your legs. Alternate legs after each squat)

The above takes 2 mins with no breaks.

After the set you have 30 secs break.

You’ll repeat the same set of exercises 2 more times.

Go Rams!

Good Evening Rams!

I hope everyone had a good week!First a few items...

1. Happy Birthday Spencer! Big 1-8

2. On a scale of 1- 100, we miss you 10100030849034939759359057

3. Update on Spirit Wear Items-

The backpacks should arrive at the end of the month, so fingers crossed those that order backpacks/ and additional items will receive these early May

4) Jackets are still on hold as the warehouse has not opened back up yet.. .stay tuned.

Now for the suggest work for the week-

Distance-

Monday- 15 minutes WU, 10-14 hill sprints, 15 minutes CD

*Try to find a steeper/ longer hill if possible

*If running the same hill, try to go further/ faster than before ( use a watch to clock how long it takes you to run the reps) Hard uphill, active recover downhill

Tuesday- 30 minutes, Pre- Raace Day 4-6 striders

Wednesday- You Pick! 1600 (mile), 3200 ( 2 mile), or 5K TT

-Warm-up, drills, race, cool-down

-Send Coach Gina your results!

Thursday- 45-50 easy

Friday- Unstructured Fartlek ( 15, 30, 45, 60, 45,30,15 seconds) 30-40 run include 7 pickups throughout your run with the following times within the run. After the pick-up return to pace

Saturday- Long Run! 45- 75 minutes (Gravel, Trail Preferred)

Sunday- Rest/ Cross Train

Sprints/ Jumps

Workouts this week:

Monday: 6-5-4 x 2

Boys 18 sec pace. Girls 20 sec pace. 5 mins between repetitions. 10 mins between sets.

Wednesday: 8 250s

Boys finishing in 36-40 secs. The first four reps should closer to 40 secs. And the last 4 reps should be closer to 36.

Girls finishing in 40-44 secs. The first four reps should be closer to 44 secs. And the last 4 reps should be closer to 40.

4 mins between repetitions.

Friday: Speed Ladder

80-100-120-150-120-100-80

80-90 percent total effort.

Core workouts on Tuesday, Thursday, Saturday.

Tuesday: You need to do inch worms to the nearest side walk from your front door.

Then you have frog hops in every other square in the sidewalk. You must pass two houses before stopping the frog hops. Once you pass the 2nd house. Jog back home. Repeat 2 more times.

5 mins break.

Now you’re army crawling from your front door to the nearest sidewalk. Wear a long sleeve or hoodie to avoid scraping up your arms on the driveway.

Once you get to the sidewalk. You have toe taps on the curb. 20 toe taps. Then sprint down two houses. Walk back to your house. Then begin toe taps again.

You have 6 total sets of toes taps/ sprints. Then you’re done for the day.

Thursday:  Remember those stops signs? ;)

Make sure you do your dynamic drills and stretching before this workout. We don’t want you pulling any thing.

You’re goal is to touch 5 stops signs. Lol you can’t drive to them. You must run from your house. HOWEVER. They can’t be at the same intersection. You can only count 1 stop sign per intersection.

10 squats at each stop sign.

Once you’ve finished your squats at your 5th stop sign remember your time. And see if you beat your friends. Don’t run more than 20 mins. If it’s not safe to cross busy streets or other obstacles, don’t.

Saturday:

30 repetitions of each of the next 10 exercises:

1. Regular crunches

2. Left oblique crunch

- put your left hand behind your head. And crunch across your body towards your right knee.

3. Right oblique crunch

- opposite hand opposite knee from above

4. Bicycle crunch

5. Reverse Crunch

- https://m.youtube.com/watch?v=gAyTBB4lm3I

6. Long arm crunch

- flat on your back. Arms extended behind your head on the ground.

7. Cross-over crunch

- similar to the oblique crunches. But rotate. Left-right- left - right.... consecutively for 30 reps. Both arms behind your head. Not just one like the oblique crunches.

8. Half curl

- pretty similar to regular crunch. Flat on back. Extent your arms and touch the halfway point of your thigh/quad. As you crunch. Try to reach your knees with your hands.

9. Vertical leg crunch

- legs and feet as straight as possible towards the ceiling. Try to keep them straight for all 30 repetitions.

10. 30 second Plank. (Forearms flat on the ground. 90 degree angle at your elbows. Body parallel to the ground)

Do them to the best of your ability. All 10 exercises take about 5-7 mins to complete depending on the break you take between exercises. A few seconds break is best, but you can take longer if needed.

Sunday: Off

Go Rams!

Good Evening Rams!

Below is the weekly email and a few shouts out and notes.

Shout out to Joe O'Such for taking on a whole new meaning of LONG RUN.... Joe did a casual 19 on Friday!

Shout out all of the Rams that continue to send updates on their training and getting after it! Love hearing from all of you.

A birthday shout out to the Sporre Twins! Happy 18th!

Reminder to keep logging your miles, squats/ lunges/ planks, etc for Declan's Challenge! Love seeing everyone do great things! I know it means alot to Declan and his family.

Below is the suggested week of workouts for Distance. Sprints/Jumps stay tuned! Throws you know the deal, log on to the team page and get after it.

Distance- Pick 3 days to do our core/strength workouts from before.

Monday- Unstructured Fartlek! Let's have some fun! Run 30-60 minutes throughout your run ( moderate pace) incorporate the following pickups (in any order you decide!)

-30 seconds

-45 seconds

-60 seconds

-90 seconds

*If you are varsity level or running 45 minutes or great in time, do each rep x 2 recovery back to moderate pace.

*Have fun and remember too accelerate on the pickup! Think of it as you trying to chase down another runner in a race... speed up, catch them and carry on to the next!

Tuesday- Easy 30 minutes, pre-race day, 4-8 striders

Wednesday- 1600 (1 mile) time trial , 20 minute WU/Drills, 20 minute CD, send Coach Gina times and post race selfie!!!!

*If possible complete this on the same course as the first one.

Thursday- 45 minutes recovery pace

Friday- 20 Min WU, 10-12 Hill Sprints, 20 min CD

Saturday- 45-70 minutes, as always try to find some gravel or soft terrain and enjoy the run!

Sunday- Rest/ X- Train

Stay tuned for this week's Zoom Practice Day! Coach Lyman have enjoyed seeing so many faces the past few weeks!

Go Rams!

Good Morning Rams!

Below is the weekly email, I hope everyone enjoyed their Easter!

A few updates first-

1. Spirit wear continues to be delivered. If you ordered a Blue Jacket or Back Pack, your orders are on hold till the warehouses reopen. I will keep you posted as things become available

2. Be sure to check the RVHS Twitter and Instagram for Senior Slides! Track and Field is the first team being represented!!!!

3. Congrats to Jared B. for committing to Norfolk State next year. He will continue to compete in track and field!

4. Congrats to D-Squad Courtney M. for running her first unofficial half marathon all on her own!!! You Go Girl! Way to go the extra mile!

5. Don't forget to log your miles, crunches,squats, and planks for Declan!!

Now for the suggested workouts for the week:

Throws: Same as last week.

Sprints:

Monday is 11 reps. Boys 19 sec pace to 300. Girls 21 sec pace to 300. The finish by sprinting the last part. But the last part changes each rep. 2nd rep you run 310 meters. Therefore the last ten meters you sprint. 3rd rep is 320 meters. Last 20 meters is a sprint.4th rep is 330 meters. Last 30 meters is a sprint..... and so on until the 11th rep which is 400 meters which means the last 100 meters is a sprint.3 and a half min break between reps.

Wednesday: Same pace workout as Monday. 5 or 6 reps depending how you’re feeling.

Run 300 meters at your designated paces. 30 sec break. Then sprint 100 meters.3 and a half min break.

Friday: regular 400s. Same paces as Monday and Wednesday. 6-8 reps.

Core workouts (Below)on Tuesday, Thursday, Saturday.

Jog a min. 25 sit-ups. 25 squats. 10 push-ups.

10 total reps.Take the jogs slow.

You all are off on Sundays. But could always do extra core if you want to.

Distance: In addition to the running complete core/ strength workouts 1-3 throughout the week.

Monday- Stay Dry! Moderate pace 30-45 minutes /

Tuesday- Fartlek Workout

Advance- 12 reps total ( 90 Hard, 30 Easy) 15 minute WU, 15 minute CD Total Fartlek- 24 minutes

Beginner- 12 reps total ( 60 Hard 60 Easy) 10 minute WU, 10 CD Total Fartlek- 24 minutes

*Ideally complete this on grass, gravel, or soft surface with some rolling hills. Worry more on effort and less on distance.

Wednesday- 45 easy, 4-6 striders

Thursday- Race Day- 20 WU/ Drills , Race Half Mile, 20 CD

*When racing the 800/ Half Mile. Find your route ahead of time, ideally you are finding a flat area and it is a straight/ avoid turns,etc. Measure it out ahead of time so you know your start and stopping point.

-Send Coach Gina your results!!! And bonus points for a race day selfie!

Friday- 30 -40 easy

Saturday- Long Run with Hills! Find those hills to incorporate into your run. 45-70 minutes

Sunday- Rest/ Cross Train ( Bike, Yoga, Walk/ Hike)

Workout 1:

3 rounds of 20 air squats, 10 squat jumps, 5 tuck jumps.

4 rounds of 30 sec broad jumps, 30 sec rest.

4 rounds of 30 sec split jump, 30 sec rest

4 rounds of 30 sec burpees, 30 sec rest.

Workout 2:

1 min jumping jacks

5 rounds of 20 shoulder taps, 10 push ups.

10-1 squat pulses

1-10 burpees

20/20, 15/15, 10/10, 5/5 mountain climbers and push ups.

Workout 3:

2 rounds 10-1-10 jumping jacks, bicycle crunch, high knees

7 rounds 10 side lunges, 10 reverse lunges

8 rounds 10 in and outs, 30 sec wall sit.

Go Rams!

Good Morning Rams!

Below is the weekly email! Just a few things before I get into the suggested workouts for the week.

Shout out to all the athletes that are continuing to stay active and that logged miles this past week for Declan's challenge! There's a new challenge up so be sure to check it out and log those miles!

Great job to all those that submitted their mile times this past week! Very impressed by the times especially on such a windy day to race it!

And now for the work of the week-

All Athletes- Below is general circuits you can complete at any time and without any equipment. These are great to add to your running/ cardio but also do on a rest/ or easy day.

Workout 1:

3 rounds of 20 air squats, 10 squat jumps, 5 tuck jumps.

4 rounds of 30 sec broad jumps, 30 sec rest.

4 rounds of 30 sec split jump, 30 sec rest

4 rounds of 30 sec burpees, 30 sec rest.

Workout 2:

1 min jumping jacks

5 rounds of 20 shoulder taps, 10 push ups.

10-1 squat pulses

1-10 burpees

20/20, 15/15, 10/10, 5/5 mountain climbers and push ups.

Workout 3:

2 rounds 10-1-10 jumping jacks, bicycle crunch, high knees

7 rounds 10 side lunges, 10 reverse lunges

8 rounds 10 in and outs, 30 sec wall sit.

D-Squad Your Running for the Week-

Monday-

Option 1:15 WU, 10-16 Hill Repeats, 400-600 meters. 15CD

Option 2: Fartlek Workout- 60 on 60 Off x 12 reps total of 24 minutes plus 15 WU, 15 CD

Tuesday-Pre-Race Day. 30 minutes easy, 4-6 striders

Wednesday- 3200M (2 Miles) Time Trial- Send Coach Gina your results! 20 minute warm-up/ drills, 2 mile time trial,15-20 minute cool down. Treat this as if you were racing the 2 mile. Let's GOooooooo.

*Bonus points for sending a post "race" selfie

Results can be emailed, texted, or sent on remind!

Thursday- 30-45 easy recovery day.

Friday- 40-45 moderate pace

Saturday- Long Run 50-70 minutes (suggested to do on a trail or gravel, not pavement)

Sunday- Off/ Rest Day.

Sprints Squad-

Monday- 30 Min Run

Tuesday- Stretching, Core, Drills

Wednesday- 2 x 500, 3 x 300, 2 x 500, 65%

Thursday-Stretching, Core, Drills

Friday- Your choice from this month!

Saturday- Stretching, Core, Drills

Core Workout for the Week-

50 sit ups

20 burpees

20 jump squats

50 flutter kicks ( 100 total)

x 3 2 minutes in between

Throws- Refer to A/ B workouts on team page.

Go Rams!

Senior Athletes and Parents-

We are still missing a number of athletes information for our senior presentation. Please send the following information to Coach Gina at riversidexctf@gmail.com

-Athletes Name

-Parents Names

-Future Plans/ College

-Additional Sports, Clubs, Accomplishments

-Photo of the Athlete

Thank you!

Go Rams!

Good Afternoon Rams!

Another week of training and another week to stay active, keep on keepin on, and stay healthy.

First and foremost... I miss you. Maybe I sound like a broken record, but I can't tell you enough... that I miss seeing you all. Today I was lucky enough to run into one parent and two athlete... all of which were out on a run! I can't tell you how happy that makes me feel to see that you are still out running and training.

A few things before I get into the workouts for the week-

SENIOR PARENTS/ ATHLETES-

Please send Coach Gina the following information but Wednesday, March 1st

• a photo for each athlete- Ideally the photo is you competing/ in Riverside gear/ track uniform

• , the athlete’s college or future plans

• , and other activities they’ve done. For example- sports, sport related accomplishments,honor society, clubs, things you are proud of and want to share!

Now for the workouts-

Distance

Monday- 15 minute WU, 10-12 HIll Repeats 400-600 meters. These should be getting faster and easier as you do these. 15 minute CD

Tuesday- 40-60 minutes at moderate pace

Wednesday- 30 minutes easy "Pre-Race" Day 4-6 striders

Thursday- Mile Time Trial - Virtual Mile. Send Coach Gina your results! 20 minute warm-up/ drills, 1 mile (As fast as you can) 15-20 minute cool-down. Try to do the mile on a flat surface... as close to a track as possible. Treat the mile as if you were racing! Get after it.

*Bonus points for sending a post "race" selfie!

Ps. Coach Wynston Johnson-Lyman and I are doing the mile too!

Results can be emailed, texted, remind text.

Friday- 30 easy, recovery day.

Saturday- LONG RUN! 45-70 minutes, try to find a gravel road, scenic route and just get a groove and go!

Sunday- Rest Day! Send Coach Gina a joke... the funnier, cheesier, the better! I need a good laugh.

Sprints/ Jumps- Stay tuned!

Throwers- Please refer to Coach Robertson documents on team page.

Go Rams!

Remember keep on keepin on!

Dear Rams, 

There are no words that will make sense of this whole mess. There are a lot of uncertainties right now but one thing I am certain of is that you can always find comfort in sports and your team. The beauty of sports is that it brings people together even during the worst of days and times. It brings people together from all different walks of life, backgrounds, nationalities, ages,  economical status, and so forth. 

When we started the season I told you that Track and Field was one of the greatest sports in the world. I told you that it is one of the few sports you can do at any age. Remember the I told you that you can compete even when your 100 years old… don’t believe me? Look up Ida Keeling! She not only competed but she set a record! 

Track and Field is not just a high school sport, it’s a life sport. Remember that! 

For now, our season is paused but we are not finished. We started the season and we will finish the season, the right way. It may not be anytime soon, it may be different, but I promise you we will finish. 

To the Freshman Class and First Time Track Athletes- I am sorry your start to track and field was this but know that your journey has only just begun. And when we do get back out to the track remember you will need to work that much harder to represent the athletes that didn’t get the chance to end their season how we hoped. You will race harder knowing you have to finish the work that our seniors started. Remember that every time you toe the line, enter the circle, etc. 

To the Sophomores and Juniors- Remember what it felt like to compete and use that to fuel your fire going into next season. Remember the senior class that laid the foundation to a great season and use that to motivate you more than ever. You have work to do and the young ones will be looking up at you! 

To the Senior Class- I am sorry. I wish I had something better to say other than that I am beyond sorry that you were robbed of your senior year. This season we had a number of senior athletes that joined us Freshman year, that dedicated each year with us. Thank you for the laughs, the love, the hard work, the dedication to our program, and most of all the memories.

This is my promise to you… that we are not done. Again, I am not sure when or where or what… but we will make sure that you go out with a BANG! And that you get one last time to toe the line, enter the circle, attack the hurdle, and make a jump. One thing I have always loved about our alumni is their dedication to our team, last year we had a number of athletes return from college to cheer the Rams on. I hope you will do the same, remember the door is always OPEN. You are always welcomed. You will always be a Ram, always. 

The past few days have felt longer than ever, I say this often and there is no better time to say it but my favorite part of my day is the time I spend coaching you at practice. When I was a high school student athlete, I lived for the moment the bell rang so I could hurry off to practice/meets/ games, fast forward many years later and I feel the same way. I love spending time with you and watching you learn, progress, grow, and just have fun. 

I’ll end with this, for me the greatest thing about Sports is the family and community it brings. It brings people together, complete strangers together. We may not be able to practice right now and we may have to keep our distance but we will always be a RAMily. You will always have your teammates to lean on. Remember that. Do not hesitate to reach out, we are still here for you. In fact, we want to hear from you! 

Myself, Coach Robertson, Coach Lyman, Coach Green, Coach Frank, and Coach Warthen want you to know that our season may be canceled but we are always here to coach you no matter what. And we are always here for you.
 

#Rollside

#Ramily

Go Rams! 

Sincerely,

Coach Gina 

Now as for some questions…. When we get answers I promise you will get answers. For now we are finding out things like you moment by moment. This is untapped territory but I promise when we have answers to questions such as Spirit Wear, Uniforms, Pictures,etc. We will communicate those with you.

Hey Rams!

Below is a look at the week ahead! Remember stay active, stay focused, and most importantly stay healthy.

Distance- Reminder to check in with Coach Gina throughout the week on your progress. These workouts/ runs should be easy to complete without access to a track. If you are unable to go outside or prefer not to then consider using a indoor bike, treadmill, elliptical, etc. if you have access at home.

Monday-

A) 15 minute warm-up, hill repeats 10 -12 x 400-600 meters (For example - Baseball/ Softball Hills ) 15 minute cool-down

B) 15 minute warm-up, hill repeats 8 -10 x 400-600 meters (For example - Baseball/ Softball Hills ) 15 minute cool-down

*Recovery on the down hill, speed up the hill.

Tuesday- Long Run 40- 70 minutes at 70% effort

*Ideally on a soft surface such as gravel.

Wednesday-A)10 minute WU, 6 mile tempo, 10 minute CD , Use your most recent mile time and add 45 -60 seconds.

B) 40 minutes with 8-10 pick-ups throughout run .

Thursday- 35- 45 minutes moderate pace

Friday-

A) 40 minutes with 8-10 pick-ups throughout run .

Plus 6-8 Strides at the end.

B)30 easy with 10-20 minutes of core/ strength

Plus 6-8 Strides at the end.

Saturday- Long Rung 40-70 easy minutes

Sunday- Rest Day

Throws,Sprints/ Jumps- Workouts to Come.

Ps. Have we told you how much we miss seeing you and being out on the track lately... #MustGetBackToTrack #MissYouRams

Go Rams!

Good Afternoon Rams,

It has been a weird week to say the least and not something any of us could have planned for or even expected. First and foremost we hope that everyone stays healthy during this time. Your health and well being are priority number one.

We hope that the time will pass sooner rather later and that we can be back on the track in no time! Till then below are suggested workouts for the week ahead. We encourage you to do your best to complete the workouts and stay active and again stay HEALTHY.

The track will be closed however you can utilize many other areas such as middle school tracks, WO&D, open grass fields, soccer fields, local hills throughout the neighbors, and a number of other locations.

If you have any questions, don't hesitate to reach out!

Throwers- Complete workouts A and B found on the team page ( team files).

Distance- Group A ( More Advanced) Group B (Beginner/ New to Distance)

Monday- Drills

A) 15 minute warm-up, hill repeats 8 -10 x 400-600 meters (For example - Baseball/ Softball Hills ) 15 minute cool-down

B) 15 minute warm-up, hill repeats 4 -6 x 400-600 meters (For example - Baseball/ Softball Hills ) 15 minute cool-down

*Recovery on the down hill, speed up the hill.

Tuesday-

Long Run 40- 70 minutes at 70% effort

*Ideally on a soft surface such as gravel.

Wednesday-

A)10 minute WU, 4 mile tempo, 10 minute CD (3200 specials group 5 mile tempo), Use your most recent mile time and add 45 seconds.

B) 30 minutes with 6-8 pick-ups throughout run .

Thursday-

A) 45 minutes moderate pace

B) 30 minutes moderate pace

Friday-

A) 10 minute WU, 6 x 500s, 15 minute CD

B) 10 minute WU, 4 x 500s, 15 minute CD

*Active recovery back to the start ( 300 meters)

*Most likely you will not have access to a 400 meter track therefore you can do this ideally by going to the bike trail or open grass field such as a soccer field. Rather than 500s meters do anywhere from 80 seconds- 2 minutes hard with 60- 2 minutes of recovery.

Saturday-

Long Run

A) 50-70 minutes , find a place with some hills, easy pace

B) 40 easy

Sunday- Off.

D-Squad- If you have specific questions email Coach at RIversiderams.net.

Sprints/ Jumps- Stay tuned!

All- Focus on what you can control. Do what you can, sty active and healthy.

Go Rams!

Good Afternoon Athletes- 

Today's plan has been posted to remind text, please be sure to complete the workout provided. We will continue to communicate with you as we develop a game plan moving forward. Stay safe, stay healthy, and stay active. 

If you have any questions, don't hesitate to reach out. 

Go Rams! 

Good Evening Rams! 

Below is a recap of last week and a look at the week ahead. 

Recap of last week- The team started the week off breaking out into their assigned focus groups ( Throws, Distance, Sprints, Jumps, Hurdles). The team had a solid first week of training to include hill sprints, weight room work, time trials, drills, and more. Nice work Rams! We also got glammed up for our team photo. A big thank you to all of our athletes and parents for attending our team night at Potomac RIver Running. We enjoyed getting the chance to meet everyone and enjoy some fun and games all while getting fitted for shoes and spikes. In addition, thank you to our families that joined us for Spring Sports Night. 

A look at the week ahead- 

Monday- Practice @ 4 15PM 

Tuesday- Practice @ 4 15PM 

Wednesday- Practice @ 4 15PM 

Thursday- Practice @ 4 15PM 

Friday- Practice @ 4 15PM 

*Distance morning practice at 7AM 

Saturday- Practice TBD 

Sunday- Off 

A few reminders- 

Parents- Please sign up for Concessions and Tickets! We need each family to volunteer once, thank you in advance for your help. 

Save the date for our Mock Meet on 3/21 ( Start Time at 8AM, athletes to arrive at 715AM) 

Uniforms will be distributed this week. Please be sure to purchase your uniform ASAP. 

Distance Squad/ XC Athletes- Camp Registration will open this week, stay tuned for details! 

State and Region Standards are posted! Be sure to check them out under team files. 

Go Rams! 

Attention Parents- 

Please sign up for a spot on the Spring Concession schedule. 

https://riversiderams.net/main/otherad/contentID/39939244

Thank you in advance for your help, 

Go Rams! 

Did you miss the Spring Spring Night?

No problem, heres what you missed.

Riverside Track and Field

Parent Meeting Agenda

Meet the Coaching Staff/ Coach Introductions

Coach DeGaetano- Girls Head Coach and Distance

Coach Robertson- Boys Head Coach and Throws

Coach Green - Sprints/ Hurdlers

Coach Frank- Sprints

Coach Lyman - Jumps/ Distance

Coach Warthen- Sprints

How you can stay connected and informed

-Team Email List – Receive communication by signing up to receive email blast on Riversiderams.net, then select Track and Field.

-We communicate 1-2 times a week using email blast! Stay in the loop and sign up!

-Join our Facebook Group: Riverside Rams XC/ Track and Field

- Follow us on Twitter! Riverside T & F

- -Check Riversiderams.net track team page

-Receive team text message for last minute changes/ reminders

· Text 81010

· In message portion @29bcka

-For all things Track and Field: Check out http://va.milesplit.com/ or http://www.vivaloudoun.com/

Attendance and Commitment to Team

- Please notify coaches well in advance if you will not be able to attend a meet.

- Runners need to be on time for practice and meets

- Communication is key!

- Adhere to the attendance policy.

Wednesday meets vs. Saturday Meets

-Wednesday meets: local meets (typically ran against teams within district), Developmental

-Saturday meets: limited entries, typically meets outside of Loudoun County (travel time 1 hour +), multiple races all day, medals for individuals, relays, team awards, t-shirt sales, Qualifying Meets.

-Runners should bring snacks or light lunch on race days. Occasionally we will stop on the way home for lunch or dinner depending on the location and time of the meet.

-Please be sure to follow race etiquette and spectator rules

Practice Days and Times

- Monday- Friday all athletes should prepare for practice from 4 15- 6 30PM meeting on the track.

- On occasion- we will have changes to location and/ or time throughout the week. This will be notified to the team.

- Saturday practices will be dependent on the area (Distance, Sprints, Jumps, Hurdles, Throws) in which your athlete is working with. Athletes will be notified by their primary event coach.

Injuries

-If a runner gets injured they should notify a coach immediately

- Trainer

- Pain vs. Injuries

Pasta Parties/ Meet Snacks/ Concession Help/ Parent Photographer/ Home Track Meet/ Mock Meet ,Donations/Support

- There are many ways you can help support the team, here are just a few!

- Thank you an advance for your support!

Meet our Team Parents Coordinator

-Ms. Williamson

Thank You for all of you support!

Please at any time do not hesitate to reach out!

Go Rams!

Did you miss the Spring Spring Night?

No problem, heres what you missed.

Riverside Track and Field

Parent Meeting Agenda

Meet the Coaching Staff/ Coach Introductions

Coach DeGaetano- Girls Head Coach and Distance

Coach Robertson- Boys Head Coach and Throws

Coach Green - Sprints/ Hurdlers

Coach Frank- Sprints

Coach Lyman - Jumps/ Distance

Coach Warthen- Sprints

How you can stay connected and informed

-Team Email List – Receive communication by signing up to receive email blast on Riversiderams.net, then select Track and Field.

-We communicate 1-2 times a week using email blast! Stay in the loop and sign up!

-Join our Facebook Group: Riverside Rams XC/ Track and Field

- Follow us on Twitter! Riverside T & F

- -Check Riversiderams.net track team page

-Receive team text message for last minute changes/ reminders

· Text 81010

· In message portion @29bcka

-For all things Track and Field: Check out http://va.milesplit.com/ or http://www.vivaloudoun.com/

Attendance and Commitment to Team

- Please notify coaches well in advance if you will not be able to attend a meet.

- Runners need to be on time for practice and meets

- Communication is key!

- Adhere to the attendance policy.

Wednesday meets vs. Saturday Meets

-Wednesday meets: local meets (typically ran against teams within district), Developmental

-Saturday meets: limited entries, typically meets outside of Loudoun County (travel time 1 hour +), multiple races all day, medals for individuals, relays, team awards, t-shirt sales, Qualifying Meets.

-Runners should bring snacks or light lunch on race days. Occasionally we will stop on the way home for lunch or dinner depending on the location and time of the meet.

-Please be sure to follow race etiquette and spectator rules

Practice Days and Times

- Monday- Friday all athletes should prepare for practice from 4 15- 6 30PM meeting on the track.

- On occasion- we will have changes to location and/ or time throughout the week. This will be notified to the team.

- Saturday practices will be dependent on the area (Distance, Sprints, Jumps, Hurdles, Throws) in which your athlete is working with. Athletes will be notified by their primary event coach.

Injuries

-If a runner gets injured they should notify a coach immediately

- Trainer

- Pain vs. Injuries

Pasta Parties/ Meet Snacks/ Concession Help/ Parent Photographer/ Home Track Meet/ Mock Meet ,Donations/Support

- There are many ways you can help support the team, here are just a few!

- Thank you an advance for your support!

Meet our Team Parents Coordinator

-Ms. Williamson

Thank You for all of you support!

Please at any time do not hesitate to reach out!

Go Rams!

Good Afternoon Rams. 

First and foremost, Congratulations and welcome aboard to the 2020 Track and Field team. Below is the a look at the week ahead, which is a BIG one for the Rams. 

Reminders-

-Please turn in your ATHLETIC FEE ASAP. Must be submitted online. 

-Please purchase your uniform online ( school portal) 

-Spirit wear orders should be completed, only a few more days to make purchases. 

https://prteamsales.tuosystems.com/stores/riversidetrackandfield?fbclid=IwAR1VUcYMbRE-frz_24sPQdNM5gW-FAX6DMu23n88HgPMB7fxI17JvMXLD10

The week ahead- 

Saturday, 2/29- Rest Day 

Sunday, 3/1- Team Volunteering at One Loudoun Pot O'Gold 10K. Meet outside of the Alamo Draft House at 7AM, come dressed warm/ layers/ Riverside gear. Parents- athletes will be finished at 9 30AM- 945AM. 

Monday, 3/2- Practice at 4 15PM at the track 

Tuesday, 3/3- Picture Day at from 2-4PM, Practice after pictures (Pictures TBD), Spring Sports Night in the evening. 

Wednesday, 3/4- Practice at 4 15PM at the track, Team Night at Potomac River Running at 7 30PM, All athletes and parents encouraged to attend and Meet the Coaches (Light refreshments will be available) 

Thursday, 3/5- Practice at 4 15PM at the track 

Friday, 3/6- Practice at 4 15PM at the track 

Please note practice concludes at 6 30PM. 

Save the dates- 

Saturday, 3/21 is our mock meet. Parents and Family welcome to attend. 

Go Rams! We look forard to meeting many of you next week. 

Save the Dates-

Team Mock Meet on March 21st (Morning) Parents and family welcomed to attend @ Riverside High School.

Spring Break- There will be no practice during the week of Spring Break (April 6-12). We do however have a meet on April 4th. Please make note.

End of year team banquet is scheduled for June 2nd at 6 30PM.

Go Rams!

Let's Gear up for the 2020 season!!!!!

Week 1- Feb 24th to Feb 28th

Below is a look at the week ahead for the Rams Track and Field Squad.

Prior to start of tryouts-

All athletes must have their paperwork completed in FULL and submitted online/ athletic office. Athletes that have competed in a sport during the Fall or Winter will need to confirm that they have moved their paperwork over to track and field. This can be done by notifying the Athletic Office ASAP.

If you do not have paperwork completed you are not eligible to tryout.

Monday, Feb 24th- Tryouts Day 1, meet at track in layers ready to workout at 4 15PM. Be on time. The following events will be tested:

800M

100M

Discus

Long/Triple (Broad)

Tuesday, Feb 25th- Tryouts Day 2 meet at track in layers ready to workout at 4 15PM. Be on time. The following events will be tested:

400M

1600M

Shot

High (Vertical)

Wednesday, Feb 26th- Tryouts Day 3 meet at track in layers ready to workout at 4 15PM. Be on time

General Conditioning Workout/ Drills

Thursday, Feb 27th- Tryouts Day 4 meet at track in layers ready to workout at 4 15PM. Last Day of Tryouts.

Last Evaluation

Make-Up Day

800M

100M

Shot

Vertical

*At the conclusion of practice athletes will be notified about the team selection.

Friday, Feb 28th- First official day of practice for athletes. Team Bonding Activity Meet on the track at 4 15.

Saturday, Feb 29th- Off/ Rest Day

Sunday, March 1st- Team Volunteering at Pot O'Gold 10K at One Loudoun 7AM=930 AM

*For additional information regarding the team tryout process visit our team page (Riversiderams.net)

Go Rams! We look forward to meeting everyone on Monday and for a great start to the season.

Conditioning Days this week are Tuesday and Friday at 415PM, meet outside of the cafeteria. Come dressed to workout ( bring layers). 

Go Rams! 

We will have a Friday conditioning day. Meet at 4 15PM outside the school cafeteria. 

Come dressed for both inside or outside activity. 

Go Rams! 

To prepare for tryouts please refer to the 2020 tryout schedule and standards located on the team files! 

Go Rams! 

This week we will condition on Tuesday, 1/14 and Friday 1/17 at 4 15PM. Meet outside the school cafeteria dressed and ready to workout. 

Spread the Word. 

Go Rams!