4 X 400

 Your first 5 steps should be at full speed ( head down)

From there get into a race pace for first 50 meters

At about 100 meters, you can break into lane one, but do so on a tangent ( aim for the 200 meter mark in lane one...do not switch there right away, unless you are in lane 1 or 2)

From 50 to 200 meters Float: this means relax with your chin up/chest up. Does not mean slow down.

Use big arm action.

from 200 to about 210 (lap one) accelerate for 10 meters (this will separate you from others). Focus

Attack the turn.

From about 300/310 to finish. Suck it up and over exaggerate your arms/step over drive down

Stand tall and get the stick to the next person.

Hand off,safely get off the track, get a drink and thank the lord you are finished!

THIS IS THE LINK TO THE INDOOR RECORD. USE THIS AS INSPIRATION!

https://www.youtube.com/watch?v=so72Pld2Jog

OUTDOOR RECORD HOLDERS in the 4 x 400

https://www.youtube.com/watch?v=qMD-cUftJVQ 

PROOF THAT YOU ONLY NEED TO LEAD AT THE END!

COACH BUDD UPDATE

For the past several weeks, Coach Budd has not been fully present.

Since even before the loss of Mr. Dutille, he has not been doing well.

It turns out I have had a cardiovascular disorder that has resulted in limited activity including hospitalization and missing practices, clinics and contests.

Fortunately, Coaches Gorman, Carr, Estabrook, Morrissey, and Sharon have picked up the slack. Each has a limited role, but have worked diligently towards filling the gaps in my absence.

Coach Arnold also stepped in to lend a hand.

My older brother is in another state and not doing too well medically either. Please wish him well. I would prefer all positive thoughts to go towards him

Those that know, I want to thank you for your well wishes. It is impossible to determine if and when I might return. I have already had this discussion with my Athletic Director.

I will likely not get into any further discussion on this subject as those that know me best know I prefer to keep my private life private.

Thank you for all of your support over the years. Continue to cheer for the Ladyspartans!

Coach Budd

VACATION WEEK/iMPORTANT MESSAGE

12/23 - Practice at 8:00

12/24- Practice at 8:00

12/25 - Off

12/26 - Practice at  8:00

12/27 - Practice at 8:00

12/28 - Relay race at New Balance

12/29 - Off

12/30 - Clinic at 6:45 am in Boston

12/31 - Off

01/01 - Off

01/02 - Practice at 2:00

01/03 - Practice at 2:00

01/04 - Practice at 8:00

01/05 - Meet vs. Central

With the weather always changing it is important that each of you have sweats to wear at practice.

We might go outside, or we might not. 

Also, there is a high incidence of illness with weather changes...dress warmly!

After practices, it is also imperative that you get something to eat and hydrate within 30 minutes of running or competing. You need to "energize" yourself to replace what you may have lost during practice. NO EXCEPTIONS.

As far as muscle pains or shin splints, if you feel the need to take an analgesic, keep in mind we do not dispense them at the school or school event, BUT check with your parents and if you need something like an Ibuprofen PLEASE let them know and supervise what you take.

Proper rest is equally important. Stay OFF the electronic devices, especially at night.

Let's have a safe holiday season as well as a terrific season going into 2025!

 

WINTERFEST 2024 INFORMATION

 

Coaches, Thank you for registering your athletes to compete in this Saturday's Small Schools Winter Festival. Some reminders and general information as we transition to the Indoor season after almost a year away. Please take the time to read this email and reach out if you have any questions. PACKET PICKUP/SCRATCH SHEETS: Pick-up your packet in the gymnasium to your right as you and your team come into the team entrance on Malcolm X Blvd. PLEASE complete the scratch sheet by circling the "S" across from the relevant athlete that you wish to scratch. When you scribble out the athlete's name it makes it harder for us to identify the athlete to scratch. Nothing is worse than races with empty lanes (especially in the hurdles, dash, and 300m) so please help us by completing scratches in a timely manner. Relay scratches are often a later-in-the-meet decision. It is appreciated if you go into the gymnasium and inform the computer operator of those (or any other) scratches after your sheet has been submitted. ORDER: This is a girls before boys season. As a meet without medals/scoring it is seeded best to worst in all events. CLERKING: As usual, athletes will get their hip numbers in the gym (knowing your heat and lane assignment once it is posted on live.mstca.org speeds this process up) and then will report to the infield on the home stretch when their race/heat is called. There will be one call to the gym and one to the infield. Athletes who miss their race can not be added to a later heat. Also, ALL athletes in a field event, regardless of flight, by rule must check in prior to the first flight beginning. SHOT PUT: There will be 6 flights of shot for each gender. The top 3 flights will be in the cage and the bottom 3 in the other sector. Flights 1 and 4 will start simultaneously. The boys follow, in the relevant sector, at the conclusion of the girls. LONG JUMP: The elevated runway has been fixed (thank you Chuck Martin and some Patriot League coaches). All competition flights will be on the elevated and the standard runway will be the free open sign-ups practice runway. Due to the larger than expected field of LJ athletes, we will start girls flight 1 at 10am. If we fall behind schedule in LJ, when HJ concludes we will pull those officials over to the standard runway and use it for competition as well. These changes will be announced over the PA system. Also it would be a huge assist, if your athletes could remove their tape marks from the runways when they are finished jumping. INFIELD/OVAL: There WILL be an overlap between infield and oval events. The first heat of the mile starts at 10:30AM.  COACHING BOXES: There will be coaching boxes for HJ and LJ. With the elevated runway the infield is going to be much more crowded and the location of the boxes is not yet certain.  FOOD/HIP # REMINDER: Please clean up your area in the bleachers before you leave and please ask your athletes to discard their hip numbers into the trash, not the walls, bleachers, etc.  THE RUN HOUSE: Our apparel partner, The Run House, will no longer be located outside of turn one (that will become our new medals/awards area). They now have a full store with shoes, apparel, medal engraving, and pressing services located in the old equipment room across from the basketball gym just before you head down the stairs into the field house. Your Meet Director on Saturday is Matt Castriotta of Quabbin. Please see him if you have any questions or concerns during the meet, or even to provide positive feedback. He can be reached at mcastriotta@qrsd.org

Matt Carr Massachusetts State Track Coaches Association

THE LOSS OF OUR LEADER

 Laat night I was informed that our Godfather of Track and Field as well as Cross Country passed away.

Mr. Frank Dutille, who literally founded all of our programs at East Longmeadow

He was the best there is, the best there was and the best there ever shall be.

We ALL owe a debt of gratitude to Frank, may he rest in power!

We will not forget to "Tap the plaque" at Reggie Lewis this year in his honor.

HAMMER TIME IN THE MILE

Abby Laughlin wins the mile in 2014

 

NEW UNIFORM PROPOSAL

 Thanks to Hall of Famer Kara Budd for coming up with this design:

Be patient as it loads...it is worth the wait. You can see the 360 degree view by scrolling

https://www.foundersport.com/configure/?ConfigId=NGS-HXH

REMINDS ME OF ASHLEY AND SHANNON

 

FRONT LOGO FOR NEW UNIFORMS?

 

THREE MORE GOING INTO THE ELHS HALL OF FAME

KILLER

 BOOMAYAY

SENATOR

THIS WEDNESDAY

TO: EVERYONE

FROM: MR. MAGEE and MR. PAGE 

Come to practice after school to clear fields for graduation and organize container/closet

Bring forms for community service to Coaches to sign off on.

TURN IN WHITE JERSEYS to AD's office in Track and Field mailbox. with name in plastic bag.

Final banquet information will also be revealed.

SUMMER CAMPS AND WEIGHT TRAINING SCHEDULE OFFERED.

Those competing at State Meet of Champions can still practice.

Thank you

HARVARD TRACK AND FIELD CLINIC/SUMMER

 Here is information regarding the Harvard Track and Field Clinic this Summer

 https://www.ascenttrackclinics.com/clinics/harvard

This is the clinic a number of our champion athletes have gone to in the past. It was formerly the Complete Track and Field Clinic. 

It is high recommended based upon the Coaches that teach there at Harvard.

Michaela Denson of Sabis International Charter School trained with us and Coach Carr prior to going to Harvard. She also trained down in Bloomfield with their throws Coach "Country". I have his contact information if any of you throwers are interested.

The closest Summer Camp to us is in Windsor, Connecticut this Summer 

https://www.ussportscamps.com/track-field/nike/nike-track-field-camp-loomis-chaffee-school

DILLY DILLY FIELD EVENT ATHLETE OF THE MEET

 NE10 Long Jump Champion named athlete of the meet in the NE10 Championships.

She jumped over 19 feet!

SPARTAN INVITATIONAL

This is the first time Coach Budd has had a picture taken for this website...probably the last.

 WILLIAM KANE:OLYMPIC OFFICIAL  ACCEPTS A COMMEMORATIVE SHIRT AT THE 2024 SPARTAN INVITATIONAL, WHICH HONORED HIS LATE WIFE EILEEN BY RUNNING THE VERY FIRST MIXED 4 X 400 RELAY IN WESTERN MASSACHUSETTS.

BILL HANDED OUT THE MEDALS FOR FIRST, SECOND AND THIRD PLACE - OLYMPIC STYLE

Thank you to Trinity Afonso for the pic.

The East Longmeadow team of Vincent Luu, Funmi Coates, Charlie Klatka and Lindsey Rivers won and in the process also qualified for the Nationals.

How Team USA sent Allyson Felix out a champion in dominant Tokyo 4x400 r...