Tuesday, January 16, 2018

TWiT January 15-20, 2018


Despite the weather, schedule changes, and rescheduled meet, BKT&F was able to produce eighteen personal records and added a few sectional qualifiers on Monday. This team continues to move in the right direction. 

We still have much to do with Modified Championships on Friday and varsity standards going into effect on Saturday. Yes, this is a big week for us and you all are expected to be in practice this week as we make final preparations. 

Your support has been phenomenal and your presence at the meets is noticed by athletes and coaches alike. Thank you. 

Seniors - Please see Coach Russotti this week to discuss Senior Night.

Practice this week
Modified and varsity will practice together T/W/Th 3:15-5:00 pm - these sessions are mandatory.
Varsity team: we will review the standards and discuss event entry for Saturday 1/20. Do not assume you are out of the competition!
No varsity practice on Friday, January 19 due to modified championships. 

Meets this week
Modified Championships Friday, January 19, 2018, at SUNY Brockport 6-11:00 pm. Our bus will leave BK at 4:15 pm. Estimated return time is 11:45 pm. This is the last modified meet of the season!

Varsity (standards) meet Saturday, January 20, 2018, at RIT 5-11:00 pm. Our bus will leave BK at 3:45 with an estimated return time of 11:30 pm. Only 3 meets remain until sectionals!

End of Season Festivities
It's that time again - we have to start planning our end of season celebration. For those new to BK Track, we usually get together as a team the week before sectionals to have team awards feast. This is a dish-to-pass event and family help is vital. If you are willing to help organize, please contact Coach Russotti. We will talk more about this in the coming days. 

As always, please refer to the Section V website, the track handbook, our team website, Google Classroom, our Facebook Page, and Twitter (@BKXCTF). 

Train hard!

Monday, January 15, 2018

1/15 @ RIT meet details

Good Morning Team - 

We are passing along the final meet entry list and meet program. 
BK entries by EVENT
BK entries by ATHLETE
Full meet program listing heat/lane assignments PLEASE REVIEW your assigned heat and lane. 

Attention distance crew: some races may be combined and run inside and outside lanes. 

Bus leaves BK at noon.
Meet is at RIT from 1:30-4:30
Bus return to BK 5:15
You may be picked up from the meet if you'd like - you must let a coach know. 

See you all at noon.

Saturday, January 13, 2018

Details for Monday 1/5 at RIT

Good morning team - 
I hope everyone enjoyed the mild temperatures while they were here! There are a few items that we all need to be aware of in preparation for our meet at RIT on Monday.

Bus departure/Meet time
Our bus will depart BK at NOON on Monday. 
The meet is scheduled for 1:30-4:30 pm
Estimated return to BK 5:15.

Meet Entry 
one event per athlete entry limit is in place for this meet.
There are no relays at this meet.
Coach Smith is managing the meet entry. Please review the current meet entries to be sure you are in the one event you want and email Coach Smith with any additions or changes. 
All entries must be finalized by Sunday at 7 pm. We will not be allowed to make any changes or additions after 7 pm on Sunday. 

RIT specific details
Please review the Section V Track website under Upcoming Meets/Week #5 for specifics related to parking at RIT. 
Please note that, per RIT policy, all bags will be checked by security prior to allowing entry into the fieldhouse. This security precaution sometimes creates a delay getting inside...dress accordingly.

Give Thanks
There are a lot of moving parts that make a track meet happen and it is a monumental task to reschedule a meet. We know how difficult it is for a family to rearrange an already busy schedule. Please know the coaching staff appreciates the support and flexibility of everyone this season.  
The BK Athletic Department went above-and-beyond to get our team transportation rescheduled for us. Mr. Belmont and Ms. England can be reached by email if you'd like to tell them how much we appreciate their effort. 
Lastly, please take a minute to thank Rochester Winter Track League Coordinator, Dave Hennessy, for his effort to keep our meets going through this most interesting season. 

Once again, thanks for all the support as once again, track proves to be "like fun...only different".

Sunday, January 7, 2018

TWiT January 8-12, 2018

Track Family,
I want to start off TWiT by saying "thank you" for understanding and supporting the decision to stay home from the meet on Saturday 1/6. It was a tough call to make with many variables to consider. 

Hitting practice hard this week
Due to the rapid approach of the Modified Championships, I am asking the modified team to join the varsity practices beginning Monday, January 8. We will practice M/T/W/Th 3:15-5:00 pm. I'm asking modified track to make a commitment to be at all four practice this week and all three next week (see below). I know some of you are doing double duty with Oliver and stage crew, but we are entering a critical time in our season as we need to be making final preparations for the Modified Championships on 1/19 and varsity standards starting 1/20. 

RIT January 12
We travel to RIT on January 12 for our first "block meet" of the season. We will be seeing many of these teams for the first time at this meet (all prior meets have been Western Regional). Remember, BK is in BLOCK B/West Region/Class D. Click here for the complete listings and see this article for further explanation1/12/18 at RIT is scheduled for 6-11:00 pm. Our bus will leave at 4:30 pm. Please review the order of eventsThis is the last open entry meet for varsity-athletes must qualify for all future meets this season.

Looking ahead: SubVarsity (modified/JV) Championships
The SubVarsity Championships will be held on Friday, January 19, 2018, at Brockport. They are scheduled for 6-11:00 pm with our bus to leave BK at 4:15 pm. This is a modified only meet. We will be discussing this meet in detail during practice. 

Looking ahead, part 2: Varsity meet with standards
As mentioned above, varsity standards go into effect on January 20. The standards will continue to increase with each meet going forward toward sectionals. Please review the standards for this meet. 

Looking ahead, part 3: week of 1/15-1/20
M 1/15 no school, MLK Day, No Practice 
T 1/16 VAR & MOD practice
W 1/17 VAR & MOD practice
Th 1/8 VAR & MOD practice
F 1/19 Mod Championships (mod season ends)
Sa 1/20 Varsity at RIT (standards apply)

Lastly, Twitter...We do have a Twitter account (@BKXCTF) designated solely for sharing information. I have reactivated this account since the PAVI app is not working too well. 
Please visit our team site, Google Classroom page, or our Facebook page

See you all this week!

Friday, January 5, 2018

URGENT: Notice 1/6 Meet Cancelled.

URGENT: Notice Meet Cancelled. 

After recent consultation with the Athletic Department, we have decided to not attend the meet this weekend at Brockport. We have taken into consideration recent cold weather conditions, the forecast for the weekend ahead, as well as travel conditions. We will resume training when school resumes on Monday. There will practice at the usual time and place. For all athletes, please stay inside, stay warm, rest, relax hydrate and recover preparing for the next phase of our training!!! See you all on Monday!

Please contact me by email or phone (585.503.7058) if you have any questions or concerns. 

Stay warm and enjoy the weekend!

Coach Russotti

Wednesday, January 3, 2018

URGENT: Notice of meet change this weekend 1/6/18

Track Team - 

We have just been made aware that, due to the high risk of fridged conditions and school closures, our meet scheduled for Friday, January 5 has been moved to Saturday, January 6 at 10 am. The location remains at SUNY Brockport.

BK Athletic department has rescheduled transportation for us as well. Our bus will leave BK at 8:00 am Saturday, January 6. 

At this point, we are not scheduling a practice for Friday 1/5 (if we have school).

Please continue to monitor your email, our team Facebook page, and our team website. I am also reactivating our team Twitter account (@BKXCTF). 

Sunday, December 24, 2017

Training Break, December, 2017

Merry Christmas and Happy New Year!

Bishop Kearney Track and Field is now on a training break. We will resume regular practice when we return to school on January 2, 2018. You may have noticed a meet scheduled for December 30 at Hobart listed on the Section V scheduleWe have decided to opt out of that meet

Many of you have been training consistently since summer for cross country, soccer, volleyball, or football. Some of you train for multiple sports outside of school. Others have just begun training at the start of our track season. In either case, you've been training hard in track since November and it is time to rest your body. As a fitness professional, personal trainer, registered nurse, and a father bleive me when I say that taking a short training break will not endanger your fitness in any way! In fact, taking a training break may improve your preformance and help keep you healthy. 

Why is this training break important?
Consistent physical activity is proven to promote good overall health. Bone density, muscular strength, cardiovascular endurance, and academic functioning are improved with regular exercise. 

There is a downside to overtraining. 
Training for prolonged periods can put a strain on the immune system and promote fatigue. Both are counterproductive. This is especially true for endurance athletes - XC runners and soccer players- are particularly vulnerable. It's no secret that seasonal illnesses have crept into our team. Overtraining (or more correctly, overreaching) can make even the fittest athlete more susceptible to these seasonal illnesses as well as associated musculoskeletal and soft tissues injuries. Additionally, programmed training breaks within a periodized training program may reduce or eliminate the Female Athlete Triad and Relative Energy Deficiency in Sport. 

What is periodization?
Periodization is a method of scheduling and planning physical training into an organized program to meet a long-term goal. The training break period is as important as the initiation period (assessing fitness), pre-competition period (getting ready for track meets), and maintenance period (steady plateaued training) to overall health and performance longevity of the student-athlete. 

What does a "training break" look like?
For the purposes of BK T&F, our break will take the "active rest" approach. That is all athletes will be encouraged to remain mobile through activities of daily life and engage in mild core fitness activity. Physical fitness can be maintained with daily walks, outside if possible, or simply walking often during the day. That is, don't lay around on the couch binge watching Netflix for days! 

Wash your hands often or use hand sanitizer. One of the simplest ways to keep yourself healthy is to wash your hands. According to the Centers for Disease Control and Prevention, simply washing your hands can help prevent colds, flu, and other illnesses. 

Remain active by walking often, outside whenever possible. Participating in household chores and shoveling snow is also a good way to stay active. 

Winter means cold, dry air and the need hydrate all day long. Keep yourself hydrated with water or mild electrolyte drink. Avoid sugary drinks, sodas...and energy drinks. Don't share water bottles!
Maintain or increase your daily calorie intake. Take in as much fresh fruits and vegetables as possible. Don't be afraid to enjoy the good food that comes with the holidays!
Sleep. Get more of it. Period. Go to bed thirty minutes early every night - no mobile devices - just an extra half-hour of sleep. 

Limit social media (or eliminate). It's easy to get wrapped up in social media given the extra time outside of a structured school day. Spending excessive time on social media has shown to increase stress in users of all age groups. Excercise science is beginning to prove that "mobile devices limit mobility" and actually deter people from engaging in an active lifestyle. Try limiting yourself to an hour a day of social media. 

Complete a daily core training session. 10 Core Exercises for Triathletes is a quick, basic core series. Craig Alexanders core workout is a bit more complex. Either one or both of these routines will keep you mobile and maintain core strength during a training break. Feel free to pick-and-choose movements from both to make your own program.

Finally, thank you to our supportive family members who have braved the roads and late nights to be with us at the meets. It means the world to us to have you all there! 

On behalf of Coach Smith, we wish you all the best this holiday season has to offer!

Merry Christmas!