News and Announcements

Post Author Picture

Today's Workouts!!!

Posted by Kenneth Williams at Jun 18, 2019 11:03AM PDT ( 0 Comments )


For those who can get out and practice before the thunderstorms arrive, the following is the workout for today. Make sure you drink plenty of water before conducting any of these workouts.

3000 Meters Workout (Tuesday)
All Distance 5:00min Rest
12 and 13 year old’s – 1 X 1600M @ 6:26, 4 X 300M @ 1:12
15/16/17 year old’s – 1 X 1600M @ 5:23, 4 X 300M @ 1:00

100 Meters Workout (Tuesday)
All Distance X 10 with 5:00min Rest
13/14 Girls: 150M @ :22 Sec’s, 80M @ :11 Sec’s
15/16 Girls: 150M @ :21 Sec’s, 80M @ :11 Sec’s
13/14 Boys: 150M @ :21 Sec’s, 80M @ :11 Sec’s
15/16 Boys: 150M @ :19 Sec’s, 80M @ :10 Sec’s

Throwers: Do Half 100M workout and Weight Room. Also, if you have an implement do so throwing.

800 Meter Workout (Tuesday)
All Distance X 4 with 5:00min Rest
8-Year-Old Girl/Boy 2:48 Goal time 600M @ 2:22, 200M @:47 Sec, 150M @ :35 Sec
9-year-Old Girl/Boy 2:45 Goal time 600M @ 2:19, 200M @ :46 Sec, 150M @ :34 Sec
11-Year-Old Boy 2:22 Goal Time 600M @ 2:05, 200M @:38Sec, 150M @ :29 Sec
13/14/15 Girls 2:03 Goal Time 600M @ 1:56, 200M @:37Sec, 150M @ :23 Sec
15/16/17 Girls/Boys 2:15 Goal Time 600M @ 1:54, 200M @:35 Sec, 150M @ :22 Sec



Looks like the weather will not favor us again today. We are expecting to have thunderstorms again around 5:45 – 7:00pm. I ask that you ensure your athlete do something on there own today (Treadmill, Gym, etc.). Hopefully, we will be able to practice tomorrow. In the meantime, here is some information regarding next weekends (June 27-30th) National Qualifier Meet:



WHERE: Hampton University, Armstrong Stadium 700 Emancipation Dr. Hampton, VA 23668

DATES: Thursday, 27, 2019
Friday, June 28, 2019
Saturday, June 29, 2019
Sunday, June 30, 2019
Meet Fee: Please be advise the meet fee for this meet is $25.00 per individual. The National Qualifier and the Junior Olympic meet fees were not included in the registration fees collected in the beginning of the season. Meet fees will be collected at the next available practice and must be collected by June 20th.

Please see the attached flyer for Event Schedule and additional information. Also please sign-up for the Fish Fry, we need your participation for this event to be successful. Also spread the word so that family and friends can support us.
Thanks in advance.

The document 2019_AAU_Region_5_National_Qualifier.pdf was attached to this post.

Today’s practice is cancelled. We ask that all athletes conduct workouts on there own today due to potential Thunderstorms in our area.

Post Author Picture

REMINDER: Fish Fry 22 June 2019

Posted by Paulette Vance Burton at Jun 17, 2019 12:26PM PDT ( 0 Comments )

This a reminder to sign up for the Fish Fry that will be held on 22 June. Participation is mandatory for a successful fundraiser. If you have already signed up thank you. Volunteers will be needed at the event.

Today’s practice is cancelled. We ask that all athletes conduct workouts on there own today as we prepare for Seniors Graduations and activities this weekend. We will resume workouts on Monday. Thank you for your understanding.