All of our Panthers are Standout Athletes- GREAT SEASON PANTHERS!

All of my athletes are standouts in one way or another. My seniors are all college bound: Bethune Cookman, Clarion University, Fork Union Military Academy, Coppin State University, Baltimore City Community College, Morgan State University, and Clark Atlanta University. One of our captains, Jared Jackson was honored by McCormick foods and received the "Unsung Hero Award": http://stfrancestrack.blogspot.com/2013/05/jared-jackson-honored-at-73rd-annual.html Our freshman, Kareem Felder will be running the Freshman 400m at NBON this coming week and he is a part of the 4x200m, he is clocked in at 52.24 and it is his first year running. He just jumped out there and surprised us all.

My girls team is outstanding for a different reason, I had 2 dedicated girls. The team started out strong with a nice handful of young ladies, but they dwindled, all but Natyasia Thames-Bey and Denetria Simon. They didn't miss practice, didn't quit, dint miss meets and although they were not the fastest, or the top 3, the showed up to compete every time, every race. I am especially proud that they believed in me enough to keep coming back. It's hard being a new coach, but my kids made it easy.

Garrett Brunson was our team manager, he wanted to run, but circumstance prevented that. However, he still came to meets and scored, kept up with uniforms and supported the team. I'm especially thankful for him because some-days I would have been alone out there on the infield attempting to manage everything. Bennett Ketter, also a senior, kept the team laughing and he kept the 400m runners running. When I got too serious how could I not laugh at him running stairs at top speed and then screaming at the top like it was "Rocky 34". Jawanza Diggs (Co-Captain), Evan Dorsey and Michael Bell Jr, Seniors and a Junior respectively, gave me the chance to coach them, while challenging me to coach them. Mike ran 10.8 consistently this season despite nagging injury, and is part of the 4x200m along with Jawanza Diggs whom is headed to Bethune Cookman to run for Coach Jackson.

SFA Track and Field Salutes Our College Bound Seniors

SFA Track and Field would like to bid each of our seniors GodSpeed in their journey to the next level. We are proud of you Denetria Simon, Jabree Knight, Evan Dorsey, Bennett Ketter, Garret Brunson, Jawanza Diggs and Jared Jackson. God has blessed you, thank you for your time with us. You will be missed.

Congratulations Villanova Women's Track and Field 4x800m on your Collegiate Record

SFA Panthers are my love, and I will scream GO PANTHERS on the hill...but I still bleed Blue and White and you can hear my WILDCAT ROAR from the Mountain Top...Vvvvvvv-U!!!!


http://villanovarunning.blogspot.com/2013/04/nova-women-set-ncaa-record-in-4x800.html

Villanova's Emily Lipari anchor runs Oregon down to set a new 4x800m collegiate record.

Jared Jackson honored at 73rd Annual McCormick Unsung Heros Banquet

Today, May 6th 2013 SFA Track & Field Co-Captain Jared Jackson will be honored today. He is one of the select few student athletes in the Baltimore area to receive this honor. Jared's standout achievements on and off the football field gained him this high honor. One of the blessed nominees will receive a 4 year $36,000 scholarship from McCormick. Let's keep Jared in our prayers.

Read more: http://www.baltimoresun.com/sports/high-school/varsity-letters/bal-mccormick-to-honor-prep-unsung-heroes-monday-20130430,0,7072933.story

SFA Sets New Patriot Games Records in Relays and 100m

We signed our name in the history books at the Patriot Games Championships, hosted by John Carroll, in Bel Air MD yesterday. The Panthers Gold (Diggs, Bell, Williams, Jackson) 4x200m Relay set a new Championship record of 1:32.9. The Panthers Gold (Bell, Williams, Felder, Diggs) 4x100m Relay followed suit and set a new Championship record of 43.9 in that event. Michael Bell tied the 100m Championship record at 10.8, a personal record for him. Bell is is now co-owner of the Championship and school 100m record also held by Tyrus Costly '12. In his first year on the team, Sophomore, Noah Turley improved his seasonal 200m time by 1 full second, running a 23.5. Panthers Black 4x100m is showing great consistency, running 44.7 again, we look forward to moving them up to the Gold Team as our Seniors head off to college. Captains, Jawanza Diggs and Jared Jackson, ran seasonal personal bests in the 200m dash at 22.4 and 22.9 respectively. Jackson, the anchor leg of the national qualifier Panthers Gold 4x200m, is out in rest this week due to a minor injury. He will return for the MIAA Conference Championships next week. Congratulations SFA Panthers, see you this weekend at the Clash of the Titans Invitational @ New Town HS, Owings Mills MD.

SFA Panthers Gold 4x100m Achieves Penn Relays Success and 4x200m Gains NBON Bid

Well we are back in the swing of things! Penn Relays was awesome. The team set a new school record of 43.95 in the 4x100m Relay to place 4th in their division at Penn Relays. All of the qualities of a competitive team are present and accounted for. I saw leadership from our 4x100m relay captain (Jawanza Diggs), teamwork within the group, sportsmanship towards other teams, dedication to getting it right, and ownership of the task at hand. The night before we left we had one last practice, a captains practice. At that point coaches can only do so much, it's time to fly. The captain had the reigns and he guided them through a stellar practice. It was like watching the light come on a few times. All the drills, lessons, and minutia were finally coming together to form an "AHHA!!" moment. They put it on the track, made the adjustments, and ran an outstanding, competitive race at Penn Relays. Job well done to: Michael Bell, Maurice Williams, Kareem Felder, Jawanza Diggs and Jared Jackson (alternate)

In other news...
The New Balance Outdoor Nationals is fast approaching and our entire Panthers Gold 4x200m Relay is back in action with the same crew as last year. They have qualified to race against the top teams in the country, with their time of 1:31.97. The event is again in Greensboro, NC June 14 - 16 2013. This is the premier elite event in High School Track and Field. It is a stellar achievement for our Panthers to be ranked among the nation's elite. Congratulations to Panthers 4x200m Gold Team: Jawanza Diggs, Michael Bell, Maurice Williams, Jared Jackson (relay captain) and Kareem Felder (alternate).



Special Thanks to Stephen Hudgins Photography for donating his creativity to SFA T&F: http://www.stephenhudgins.com

Why is this day different from all the other days?

At passover there are 4 questions, but let's answer the first one, why was this day different from all the other days?
On this day, our team showed up to the track, not just in body but in true spirit of competition. They shed the chained fear and robed the courage. They enjoyed the taste of a chase for a nationals bid, and savored it like from Manna from Heaven. The football coaches and I could not have been prouder! As a coach, I don't often get everything I want. Today, I think I got it all. Our kids did it all, they ran it all, and they won it all... well, almost all, there was a 3rd place or 5th place here and there, but I'll take it! :) They won our first track trophies for the school trophy case!
The Baltimore City Invitational was today, and the team was very excited to put some work in. It was an impressive day, they went all the way in. Teamwork, Courage and Strategy were demonstrated over and over again. The team I knew they always were, showed up today. I was admittedly concerned going into this meet, but they showed heart. Our national qualifier Panthers Gold 4x200m team (Diggs, Williams, Bell, Jackson) is starting to peak again, they pulled off 1:32.70 with a good wind blowing in the faces of the 1st and 3rd runners, and a surprise meet schedule change. Panthers Black (Lowery, Dingle, Turley, Christian) and Panthers Gold 4x100m put it all in and came out victorious. Both teams earned a spot on the podium. Panthers Gold (Diggs, Felder, Williams, Bell) took the overall race in a impressive 44.29. The new long jumper (Dingle) PRd today and won the event jumping over 19 ft. He will be dangerous when he gets to practice LJ, right now it's just unchained ability. Our new 400m runner (Felder) destroyed his heat, and cruised down the straightaway to an easy victory; as if saying "Coach, really!?". I will do my part and challenge him now. He earned it. The 4x200m and the 4x100m were only separated by heats of the 800m run, that is a tough recovery schedule. They all earned it today, and I am happy to take them to Penn Relays next week.

Football and Track...a match made in heaven

© 2013 TrackFocus – All rights reserved.
I was reading an article that hit home for me from Bleeding Green Nation, A Philadelphia Eagles Community:
http://www.bleedinggreennation.com/2013/4/13/4220666/chip-kelly-jimmy-johnson-and-turning-your-opponents-into-cowards?ref=yahoo

If you don't feel like clicking the link, here is an excerpt from it so you know where I'm coming from. Kyle Long and Jimmy Johnson talk about the importance of cardio and running in football. This is not trash talk, it's real talk.

Former Oregon LT Kyle Long talking to a CSN analyst while at a combine:

"You just need to be able to run past the point of exhaustion," said Long, who played for Chip Kelly at Oregon. "You need to be in good cardio shape. A big emphasis on that offense's tempo. That became very evident the first day I showed up at fall camp, I thought I was going to die."

Here is Jimmy Johnson's speech while addressing the U of Miami:

You know, I think there's a misconception about football. People think that football is for tough guys. You know (makes "tough guy" face), tough guys. Bullshit. Football rewards the guys that are in great condition. That's when you have fun, when you're kicking somebody's ass and they're sucking for wind.

There was a great coach one time who said, "Fatigue makes cowards of us all." What if I walked up to you and said, "You're a coward. You're a coward." You wouldn't like it, would you? But that's the reality of it. When you're tired, you make mistakes, you don't do what's right, and your will to win all of a sudden starts to waver just a little bit. You get tired and all of a sudden you don't have that same fight.

Fatigue makes cowards of us all. All of us, me included. I guarantee you, when I was on that damn TV show (Survivor) and I hadn't had any sleep, and I hadn't had any food, bugs are biting on my ass, I wasn't a big, tough guy. I'm saying, ‘What the hell am I doing here?'

Fatigue makes cowards of us all. If you're in great shape, if you can run like a deer, at the end of the ballgame, you're going to be smiling and having fun. And let me tell you something, guys. This is going to be the greatest time of your life. I used to sit in this same ass room, I'd look at the schedule, and I'd say ‘I can't wait until Oklahoma comes in here. I can't wait until Florida comes in here. I wanna kick their ass!' And that's what you should feel. This is why you came to Miami. That's why you wanted to be a Hurricane.

But you can only do it if you're in great shape. And if you're not sucking for wind at the end of the game. And when you look across the way and that guy is hanging down, he is a coward. He's a coward because he's tired. Don't be tired.

This year has been a bit of a challenge in the marriage of Panthers Football and Track. The schedules, the workouts, the extra weightlifting...different sports require different methods. My fastest 400m runner is also a prized lineman. Well those are two different weight classes now aren't they? Fast...what is fast you say? Fast is a 49 sec 400m runner that is really in his second year of track and field (no indoor season). Yes, this is a gentleman with a training age of 2 full outdoors seasons, and no fall T&F training, and no indoor...like I said, FAST. Using the Clyde Hart method, he is a 47 sec 400m runner, he already runs 22.50 FAT without training for the race, with a training age of 2 seasons. He has courage on the track, and the cardio on the turf. He is a weapon of mass destruction. This kid is focused and ready for all opportunities that are presented to him on the turf and the track. Sigh...he is a senior, "woulda shoulda coulda..."

Now, for the rest of my footballers, it's a root canal some days and then only minor surgery others to get them to understand. Being able to run 100m fast enough (meh...11.01a, 11.14a) finals on time only, is not good enough for track or football. In fact, it is shameful to only be able to run 11.01a ONE TIME and then and then turn around and suck for air like they were caught in a fire.
Like I said, the marriage has been rocky this year. We have tried as good "in laws" (head FB coach, and myself) to teach our kids to live in harmony with both sports, but they keep fighting us. Track picks fights in this marriage, requiring repeat 200m sprints, trials and finals in the 100m, multiple relays, and COURAGE.

Let's talk about courage. Track is a sport that isn't tested with a game. We don't play games. We compete. That takes courage. To stand at the line head to head with no team behind you and run.
To do it 3 times in the same day with no fear. To show your raw talent, there are no time outs, no playbooks, no sub outs, no rest, no halftime. It's on from start to finish.

Now lets take it to the turf. Courage and confidence can trace back to Cardio. If you can wear your opponent out, if you don't need a time out, if you can run the yardage, take the tackle and keep on going that is intimidating to your opponent. It wears at their courage. It tugs their fear, they begin to believe their opponent is unstoppable and they fall apart. So, "don't be tired" as Jimmy Johnson would say.

US Elite Athletic Convention APRIL 12th 2013

U.S. Elite Athletic Convention April 12, 2013 @ 4PM - FREE!

REGISTER NOW
Ph: 202-390-6224
PG County Sports Complex
8001 Sherrif Rd, Landover, MD

Meet US Olympian and American Record Holder: Tiombe Hurd
FOR ALL STUDENTS, COACHES, AND PARENTS, ALL SPORTS

Speakers: College Coaches, NCAA Compliance Officer, Financial Aid Advisor, College Admissions Officer, Elite Athletes and Olympians

Discussion: Scholarships, Financial Aid, NCAA Compliance, Clearinghouse / Eligibility Center, Balancing Academics and Athletics, Leadership, Staying Drug-Free, College Admissions

USATF Potomac Valley Sprints/Jumps/Hurdles Clinic - Thank You is Not Enough

Thanks to our generous donors, four of our student athletes and two coaches were able to attend a Sprints/Jumps/Hurdles Clinic hosted by Tiombé Hurd Chair, Women’s Track & Field Potomac Valley Association. Ms. Hurd is our American Record Holder, 6-Time U.S. Champion, Olympian (Triple Jump). Ms Hurd invited some of America's best in to teach our kids.
Hyleas Fountain: Olympic Silver Medalist, 5-Time U.S. Champion (Heptathlon)/Long Jump, Terrence Trammell: 2-Time Olympic Silver Medalist, 2-Time World Indoor Champion, 3-Time World Outdoor Silver Medalist, 7-Time U.S. Champion, Co-Owner American Indoor Record (Hurdles),
Trell Kimmons: U.S. Indoor 60m Champion, 2011 World Championships Semi-Finalist, Silver Medalist 2012 Olympics 4x100m

Timobe organized an informative, well run, exciting and interactive clinic. I was so excited to watch our athletes navigate our teachings with a different set of coaches for a day. It made us feel validated in our strives for improvement. Additionally this clinic brought a new respect for Sprints/Jumps/Hurdles as a technical and meticulous events for our athletes.

Sprints was phenomenal. My athletes learned those blocks. We will keep working but, I saw the light come on today. It was such a relief. I and my staff went to Level 1 training last year so that we could get certified and teach the basics right. It was so beautiful to watch my athletes smile even in the face of constructive, meaningful, quality criticisms while getting the tweaks they needed. I finally got someone else to validate my A skip pet peeve!! Now I get to harp on it Lol!

I learned to hurdle at that clinic, because I don't have a hurdle coach. WOW! it felt good to go over hurdles for the first time. Learning to do it right the FIRST TIME and I loved it. I am a triple jumper but I needed to do the activities that I strive to teach so that I can teach properly. My roomate and teammate @ Villanova was an elite hurdler and still stands on the all time lists, but I have never until that day attempted hurdles. I watched her for years and put what I saw in motion that day at the clinic. Terrance was helpful and efficient he made it so simple! I really got it down, and teaching it at practice was actually a breeze.

So to USATF-PVA, Tiombe Hurd and our generous donors, Thank You is Not Enough!

Panthers T& F 2013 Outdoor Season Schedule

Hi Everyone!! We have our invitational schedule and I thought I would share it with you. We are looking to see some good competition for our Panthers Black and Panther Gold Relays teams this season.

Loyola Relays CONFIRMED
Loyola Blakefield HS, Towson
Saturday March 16, 2013
8:00 AM Departure from SFA

MIAA/IAAM League Meet #1 @ John Carroll, Bel Air MD
Wednesday March 27, 2013
1:15 Departure from SFA

Early Bird Invitational CONFIRMED
Coppin State university, Baltimore
Saturday March 30, 2013
8:00 Departure from SFA

MIAA/IAAM League Meet #2 @ Spalding, Severn MD
Wednesday April 3, 2013
2:00 PM Departure from SFA

Quince Orchard Cougar Relays TBD
Quince Orchard HS, Gaithersburg
Saturday April 6, 2013

MIAA/IAAM League Meet #3 @ John Carroll, Bel Air MD
Wednesday April 10, 2013
1:15 PM Departure from SFA

Woodward Relays CONFIRMED
Georgetown Prep, North Bethesda
Saturday April 13, 2013
7:45 AM Departure From SFA

MIAA/IAAM League Meet #4 @ Spalding, Severn MD
Wednesday April 17, 2013
2:00 PM Departure from SFA

Baltimore City Invitational CONFIRMED
Mergenthaler Vo Tech HS, Baltimore
Saturday April 20, 2013
8:00 AM Departure from SFA

MIAA/IAAM League Meet MakeUp @ Glenelg CS, Ellicot City
Wednesday April 24, 2013
1:00 PM Departure from SFA

Penn Relays CONFIRMED
U of Penn, Philadelphia, PA
Fri Apr 26 Sat Apr 27
5:15 AM Departure from SFA, Fri Apr 26

Patriot Games @ John Carroll (B Conf Championships)
Wed May 1, 2013
1:15 PM Departure from SFA

Clash of the Titans Invitational - CONFIRMED
New Town High School, Owings Mills MD
Sat May 4, 2013
8:00 AM Departure From SFA

MIAA / IAAM Championships (A & B Conf. Championships)
McDonough School (wed), Archbishop Spalding (Sat)
Wed May 8 & Sat May 11 2013
Noon Departure - Wed, 8:00 AM Departure - Sat

New Balance Outdoor Nationals
North Carolina A&T, Greensboro NC
Fri - Sun June 14 - 16
Noon Departure from SFA, Thurdsay June 13

Memories of a Hero: Cedric Walker, Humanitarian

DyeStat.com - Blogs - View from the U - March 22, 2013

Season in full swing!

Well we are up and running on all fronts! Our van is on the road and we are so thankful to our donors for their generosity and faith in our program.

We had our season opener at Loyola Relays on March 16th. We ran two teams Panthers Black and Panthers Gold. Panthers black was victorious in the 4x200m with a time of 1:37 placing 9th overall. We have a whole group of new faces tothis year and we expect big things now that the cobwebs are all shaken out. Panthers Black was also victorious in the 4x100m @ 45.8. The Penn Relays countdown has commenced so we will be working those handoffs to perfection. We are looking for 43s this season, we have the talent.

MIAA/IAAM leauge opener was March 27 and we had a better showing of the Panthers Gold running a 4x200m in 1:36.00 it was a cold day but at least it didn't rain. And for that we are grateful. Our 800m runner PRd by 15 secs! And we ran a 4x400 and we were darn proud do it, even if it was cold!
Our girls were represented and placed in the 200m and the 100m! GO Panthers!

USA Track & Field - Long-time track and field advocate Cedric Walker passes away at age 49

USA Track & Field - Long-time track and field advocate Cedric Walker passes away at age 49

Geared Up and Ready to Go!!

I'm excited...things are progressing so well with our team. We have our van, with special thanks to NSAF (photos forthcoming). Our first meet is March 16th at Loyola Blakefield, the Loyola Relays. Looking forward to a full invitational season leading up to the Penn Relays. We are not without our challenges, but that is all they are, challenges that we will rise to. My Seniors are ready to close out their high school T&F careers on a celebratory note, complete with medals and PRs. Our schedule is competitive (publication forthcoming) and our staff is fine tuned. Our uniforms just came in and they look great!

Exercise of the Week: Planks

Im a fan of basic things, solid things, things that can form a foundation.

Too often we are razzle dazzled by the dynamic.

When it comes to building a solid, stabilized core, to promote strength balance, posture and form.

The undisputed "king of the core" is the Plank exercise.

Maybe someday something will come along to trump the invention of fire, sliced bread, or the wheel.

But there is no improving on the perfection of Planks.
Just hold the pose, and the magic happens.

Besides the physical benefits, Planks are also known for promoting mental calmness.

So there you have it.

It's the Swiss army knife of core building, that will leave our athletes with a sense of well-being.

What more can a Coach/Team ask for?

Ivory Weathersbee
SFA Asst. Track Coach

Git 'er Done!

I was pretty proud today watching them run. One of  the most rewarding aspects of coaching is watching your athletes put into practice what they learned. Today was a proud moment, I saw consistency, adaptation, and determination in an athlete. He's had a sporadic season, and it was nice to see him put the pieces together.

The other proud moment is watching raw strength assemble itself into a meaningful and detailed race.

Greatness is brewing, I think we are going to Git'er Done this season.  GO PANTHERS!

Private and Independent Schools Championship Meet

We got an early start this morning: 645 am, phew! But we're here to set some personal records and win some medals. Senior standouts, Jawanza Diggs and Jared Jackson are competing in th 55m and 300m respectively. Jawanza currently holds the school record at 6.78 in the 55m. We are hoping for a PR today. This is Jared's first indoor season and only his second meet. He ran a 40.37 in the 300m at PG county sports complex. Pretty good for just getting into shape. Forever the competive leader, he jumped right in and blew his heat out by 2 seconds! Hopefully with a little more competition and a mental path he will bring that time down considerably today. Go Panthers!

Update! Diggs made finals and ran 6.79a/6.55, awaiting the official time :0

Thank You NSAF!!

We are so excited! We are in the midst of our first organized indoor track and field season with a new coaching staff, and our 9 tough kids are making us so very proud. Just to add one more victory to the team, we have been awarded the Tony Wells Team/Club Development Grant from the National Scholastic Athletics Foundation (NSAF)! Such a lovely surprise :)
Thank you to Joy Kamani, COO NSAF and the grant selection committee for believing in our team!

Chip In! Help Us Grow Up Big and Strong

Founded in 1828 by the Oblate Sisters of The Providence, St Frances Academy is the first and oldest operational African American catholic educational facility in the United States. The T&F program at St Frances has been underdeveloped in the past years, but is making strides.

Our team is special to us because it provides an outlet for some of our more troubled youth. Additionally participation in track and field plants a seed of lifelong fitness that can be enjoyed at every stage of life.

Please chip in and help our staff raise funding to provide need based aid to qualified student athletes for...

SAT Prep Courses/Materials (Sophmores/Juniors)
Developmental Clinics
room/board for qualifiers for national and regional events
MD/sprint/jump spikes
running shoes
cold weather gear