SNOW!

For all intents and purposes, our regular season is over. 

Official results vs. Minnechaug still have to be determined, there were some discrepancies, but certainly the Falcons prevailed. The times of each member of our team still have to be confirmed.

I think we did well, but I am uncertain how well. We shall figure it out.

For today, roads are slippery. I do not know how cold it is outside, nor how it shall be after 1:00pm.

The other danger is leaves under snow. We also are not permitted to practice in the school.

I am going to do something I NEVER do. Let's re-group and start fresh on Monday. Regardless of what the weather might be, you shall have a chance to rest and get that extra hour of time for yourself (remember we fall BACK an hour on Saturday night.

There are still several things I want to get done before we pack it in.

Timed mile for all on Wednesday (would like managers to attend). Also, the following week we will run our REAL course against one another ( November 10). 

Because Winter Sports is truly questionable, I believe it is in your best interests that we continue on until November 20 as far as training goes (weather conditions permitting and at the discretion of the Athletic Director). I shall keep you all informed of what we are doing. 

We still have the tennis court and pretty much access to the turf and field because we start early.

I think we have had a successful season.  The last several years have given us many a challenge. Think about it: extreme heat, the threat of west nile, cold, rain, covid, etc. Every one of us has adapted to the changes and I do not believe anyone has complained. 

Each student  and parent understands that safety is the primary concern. Your parents have provided us with nourishment at our contests and have been exemplary throughout. Special thanks to Mr. Cassidy for videotaping what we have done. Everything this season is on ELCAT.

PLEASE DO THE 30 MINUTE WORKOUT today, and tomorrow if not for anything else, to humor me!

We shall be back in business again on MONDAY....HAPPY HALLOWEEN!

HERE IS THE WORKOUT

WEEK 7 EXPRESSION

Brought to you by Emily "Gov'na" Baker

"Success comes from knowing that you did your best to become the best that you are capable of becoming" - John Wooden, The Wizard of Westwood

WEEK 6 EXPRESSION AND MORE BUSINESS

Brought to you by Erin "Dilly Dilly" Lavelle

"Life is meant to be a challenge, because challenges are what makes you grow."- Manny Pacquiano

Former Boxing Legend and current Phillipine Senator.

To everyone from Mr. Magee (through Coach Budd) -

Recent metrics show East Longmeadow still in the red. Mr. Magee is meeting with the Superintendent and the Health Department to determine if sports can continue. He is proud how all the teams have conducted themselves by following all of the guidelines.

That may or may not be enough. 

Longmeadow is currently the only school on our schedule that will not compete against us as long as we are still in the red.

I know he truly wants us to continue.

POST SEASON

There are several rumors going around as to how we are going to end our season and what we can do in place of a banquet.

I was approved to hold an Intra Squad Cross Country meet at the school on November 10th.  This would be an opportunity for everyone to run on the true course and compare performances from year's past.

With Longmeadow out of the picture, perhaps we could pick an alternate date (we were scheduled to race the Girls on 11/2 and the Boys on 11/3).

The MIAA has allowed our sport to continue on until 11/20. While our conference (the PVIAC) has nothing scheduled. The MSTCA is holding a couple more meets in Attleboro.

Kids would have to sign up with their parents' approval and pay on their own (as well as secure their own transportation). I am simply relaying the information, I do not recommend this, because it is a little complicated. Coach Abad's and my priorities are the safety of the students here.

Coach Abad and I are going to follow instruction and recommendations from Mr. Magee.

I want to continue training if we can, simply because the Winter is a huge question mark. This means basketball, wrestling, Indoor Track and Field, cheerleading, skiing and possibly swimming may or may not go or shall have some severe restrictions.

Everybody asks me what I think, and I really do not know...but I am always hopeful something may happen to at least keep our folks in shape. 

The folks I mentioned throughout this message (MIAA, PVIAC, Superintendent, Health Department, Athletic Director, School Administration)  will collectively determine our fate. 

I assure you they do not wish to prevent anything, but our Governor also will weigh in. Just this week, I think he is shutting the skating rinks back down again.

Numbers are numbers and numbers do not lie. WE have to do our bit by wearing masks, washing our hands and social distancing.

It probably does not hurt to cross our fingers.

That is my story and I am sticking to it.

WEEK 5 EXPRESSION - CAR WASH SATURDAY

Brought to you by Mackenzie "Jo Jo Dancer" Richards

The principle is competing against yourself. It's about self-improvement, about being better than you were the day before. - Steve Young, NFL Quarterback

SATURDAY FROM 10 - 1 AT EAST LONGMEADOW SENIOR CENTER

MEET MOVED TO WEDNESDAY

Chicopee Comp has postponed our meet to Wednesday.

For those of you that know we have no spot at the school to train inside, here are a couple of videos that I would like for you to do.

Both are Yoga related.  We cannot be inactive.

Go through your normal warmup and run two miles. Come home and work for about 50 minutes on these two videos.

DO THIS ONE FIRST

Take a quick break then do this one second. Yoga has always been a part of our training, so we need to add today top be ready tomorrow.

Get your mind together for the race. Pack your bags tonight and still include additional socks, drink and snack!

MAY THE COURSE BE WITH YOU!

SCHEDULE THIS WEEKEND

Here is the schedule for this entire weekend:  

SUPERHEROES WEAR MASKS

Saturday - 7:45 AM at Forest Park (Trafton Road entrance)

Sunday - ON OWN  Recovery Run 

Monday - at Turner Park 

Tuesday - Meet at Chicopee State Park

POWER OUTAGE PRACTICE

WARMUP RUN

JOG 800 METERS FOR WARMUP OR ABOUT 10 MINUTES ( BE CAREFUL IN REGARD TO POWER LINES IF THEY ARE DOWN...AVOID!)

STATIC STRETCHING (12)
(TO FURTHER LOOSEN UP MUSCLES)

NECK
ARMS
SHOULDERS
HAMSTRINGS
QUADRICEPS
RIGHT LEG OVER LEFT
LEFT LEG OVER RIGHT
HURDLER'S STRETCH RIGHT
BACK STRETCH RIGHT
ANKLE TURNS LEFT
ANKLE TURNS RIGHT
HURDLER'S STRETCH LEFT
BACK STRETCH LEFT
ANKLE TURNS RIGHT
ANKLE TURNS LEFT
GROIN STRETCH

DYNAMIC WARMUP (20)
(EXPLOSIVE IMPACT - DONE ON STRENGTH DAYS)

JUMPING JACKS
DUCKS (TOES, HIPS, AIR, HIPS)
WINDMILLS
ARM CIRCLES

WALL STRETCHES (MINUMUM 10 SECONDS OR MOVEMENTS)

ACHILLES' STRETCH ( EACH SIDE)
LEG SWING RIGHT
LEG SWING LEFT
RIGHT SWING CROSSOVER
LEFT SWING CROSSOVER

RUNNING DRILLS (30 METERS)

HIGH KNEES ( QUICK/SHORT)
BUTT KICKS(KNEES HIGH)

A-SKIPS

SKIPS

LEG CIRCUITS
(3 SETS- LAST TIME FOR SEASON)

20 BODY WEIGHT SQUATS (30 SEC. REST)
20 LUNGES (10 EACH SIDE (30 SEC REST)
10 BODY WEIGHT SQUAT AND JUMPS
3 MINUTE REST BETWEEN SETS

CORE WORK

60 SECONDS EACH

CRUNCHES

ONE LEG CRUNCH

OTHER LEG CRUNCH

SIDE PLANK

OTHER SIDE PLANK

BRIDGE

2 MINUTE BICYCLE

3 MINUTE BOAD (HOLD) - SUSPEND ARMS AND LEGS

10 MINUTE COOL DOWN

CHICOPEE AND COMP COURSE

Below is the Chicopee and Chicopee Comp course. Sadly, they took out the "Roller Coaster" portion of the race.

Quote for the week from Angelina (Rajon Rondo) Carando:

"ABILITY is what you are capable of doing.

MOTIVATION determines what you do.

ATTITUDE determines how well you do it." - Lou Holtz, American Football Player and Coach

FRIDAY PRACTICE CHANGE

It is cold outside.  It is also raining.Rather than risk any illness, please do this 30 minute workout. Coach Morrissey suggested this back in the Spring. Do this inside at home. 30 minutes.

Tomorrow at Chicopee State Park, we shall meet at 8:15. Make certain that you go to the bathroom before you arrive. I do not know if their facilities shall be open. I WILL get clarification for Tuesday.

I shall also determine what time we should arrive there.  See you tomorrow!

30 MINUTE WORKOUT

PRACTICES FRIDAY AND SATURDAY

Coach Budd shall make a call regarding practice around 1:30 - 1:45 today. 

Saturday's practice at Chicopee State Park is on. Arrive around 8:15.