Coach Ramsey

North Branford Field and Track
Trackies

[Coach Ramsey @NBHSGirlsTrack]

Congrats to the girls 4x2 of Erika, Grace, Mackenzie, and Jenna on a new school record!! 1:53.14

[Coach Ramsey @NBHSGirlsTrack]

Sound runner tomorrow after practice. Even if you don't need shoes, come hang out. Time trials tomorrow!!

[Coach Ramsey @NBHSGirlsTrack]

No practice today. Please send out a group txt to everyone letting them know. Stretch and ice, time trials tomorrow. I sent out an email

[Coach Ramsey @NBHSGirlsTrack]

Reminder, practice 8am, rain or shine. See you there!!

[Coach Ramsey @NBHSGirlsTrack]

Start warmup at 245. 3 laps or 10 min if snow covered, then Dynamics. I will meet you on track if clear (50m) or in hallway if not at 315

[Coach Ramsey @NBHSGirlsTrack]

Sprinters, lift today, fun day tomorrow. Mid distance/distance, 45 min easy run, see all of you tomorrow 8am. Please bring your parents!!

[Coach Ramsey @NBHSGirlsTrack]

Mid distance/distance, 60 min fartlek run. Look it up if unsure. Lift

[Coach Ramsey @NBHSGirlsTrack]

Sprinters/jumpers, 5 long Caputo rd hills. Sprint up, walk down, 3 min rest includes he walk down. Then lift, see you around 3

[Coach Ramsey @NBHSGirlsTrack]

30 min cool down run

[Coach Ramsey @NBHSGirlsTrack]

Mid distance/distance... 30 min warmup run... 8-12 Caputo rd long hills, run up walk down, start at bottom run to telephone pole at top

[Coach Ramsey @NBHSGirlsTrack]

Just a reminder to stem confusion... Girls track meeting is Thursday after school at 3. Workout before the meeting, I'll be there by 305

[Coach Ramsey @NBHSGirlsTrack]

Mid distance/distance, 2 mile warm-up, then 3x300 max efforts with 6-8 min b/w each, then 30 min cool down run

[Coach Ramsey @NBHSGirlsTrack]

Sprinters... Get outside before you lift, 5x30 meter flies, then 1 40 sec max effort. Jumpers do a second set of flies instead of 40 sec

[Coach Ramsey @NBHSGirlsTrack]

Mid distance... 2 mile warm-up, then 8-12 200s at race pace (8 or 16 pace) 2 min b/w reps, can be broken into 2-4 sets with 6 min b/w sets

[Coach Ramsey @NBHSGirlsTrack]

See Grace for the first part of today's lifting program, I will be there for the the second half

[Coach Ramsey @NBHSGirlsTrack]

Jumpers, if hill behind NBIS is dry enough, 8 hills as fast as you can. 90 secs b/w, then general strength in weight room.

[Coach Ramsey @NBHSGirlsTrack]

Mid distance, 2 mile warm-up, 10 long Caputo rd hills, ask sprinters, run up as fast as can, walk down... 30 minute cool down run/bike

[Coach Ramsey @NBHSGirlsTrack]

Sprinters, 6x200 at 75% best 200, 2 min between, can be broken into 2 sets of 3 with 5 min b/w sets if needed

[Coach Ramsey @NBHSGirlsTrack]

Weight for squats should be heavy enough that last few are difficult

[Coach Ramsey @NBHSGirlsTrack]

Sprinters/jumpers... 2x5 30 meter fly's, then lift, 3 sets of: 8 squats, 8 squat jumps w/ dumb bell, 20% bodyweight, then 45 sec plank