BSM Athletics & Activities

Welcome to PHS Winter Track 2020-21! Check this page often for updates, training plans and additional content! Event specific information can be found on the menu on the left.

Coaching Staff

Head Boys Coach
Ben Samara ( bensamara@princetonk12.org)

Head Girls Coach
James Smirk ( jamessmirk@princetonk12.org)

Assistant Coaches
Evan Stivala, Sarah Gooen-Chen

Insane 4×400 Comeback

Greatness Is Upon You

Ben Samara

Head Boys Coach
Event Area: Sprints, Jumps
Contact: bensamara@princetonk12.org

Jim Smirk

Head Girls Coach
Event Area: Distance
Contact: jamessmirk@princetonk12.org

Sarah Gooen-Chen

Assistant Coach Event Area: Distance
Contact: sarahgooen-chen@princetonk12.org

Evan Stivala

Assistant Coach
Event Area: Sprints/Throws
 

Jess Monzo

Assistant Coach
Event Area: Sprints, Throws
Contact: jessmonzo@princetonk12.org

SPRING TRACK

BOYS STATE GROUP TITLES
2018 – Group IV
1981 – Group II
1966 – Group IV
1956 – Group III
​1955 – Group III
​1954 – Group III
​1953 – Group III
​1952 – Group III
​1951 – Group III
1928 – Group II

BOYS STATE SECTIONAL TITLES
2018 – Central Jersey Group IV
1989 – Central Jersey Group II
1987 – Central Jersey Group III
1986 – Central Jersey Group III
1981 – Central Jersey Group II

BOYS MERCER COUNTY TITLES
2018, 1982, 1981, 1966, 1965, 1964, 1954, 1953, 1952, 1951, 1950, 1949, 1948

GIRLS STATE SECTIONAL TITLES
1989 – Central Jersey Group II
2012 – Central Jersey Group III

GIRLS MERCER COUNTY TITLES
2012

WINTER TRACK

BOYS STATE GROUP TITLES
1982 – Group II
1981 – Group II

BOYS STATE SECTIONAL TITLES
2018 –  Central Jersey Group IV
2017 – Central Jersey Group IV
2016 – North Jersey 2 Group III

BOYS MERCER COUNTY TITLES
2018

GIRLS STATE GROUP TITLES
1989 – Central Jersey Group II
1992 – Central Jersey Group II

GIRLS MERCER COUNTY TITLES
1989

CROSS COUNTRY

BOYS MEET OF CHAMPIONS TITLES
2016

BOYS STATE GROUP TITLES
2016 – Group IV
1986 – Group III
1974 – Group II
1928 – Group B

BOYS STATE SECTIONAL TITLES
2017 – Central Jersey Group IV
2016 – Central Jersey Group IV
2012 – Central Jersey Group III
2011 – Central Jersey Group III
1986 – Central Jersey Group III
1974 – Central Jersey Group II
1973 – Central Jersey Group III

BOYS MERCER COUNTY TITLES
2017, 2016, 1992, 1986, 1985, 1974

GIRLS STATE SECTIONAL TITLES
2003 – Central Jersey Group III
2010 – Central Jersey Group III
2014 – Central Jersey Group III

GIRLS MERCER COUNTY TITLES
1985, 1986, 1987, 1988, 2006



SCHOOL RECORDS

Boys 100 Meters
Nils Wildberg
10.75 – 2019

Girls 100 Meters
Kim Johnson / Bryell Wheeler
12.0 (HT) – 1981 / 12.32 (FAT) – 2012

Boys 200 Meters
Thomas Bogia / Nils Wildberg
21.3 (HT)  – 1962 / 21.83 (FAT) – 2019

Girls 200 Meters
Sikira Backus
24.95 – 1998

Boys 400 Meters
Ken Bullock / Max Reid
48.9 (HT) – 1978 / 49.39 (FAT) – 2010

Girls 400 Meters
Sikira Backus
56.2 (HT) – 1998 / 56.50 (FAT) – 1997

Boys 4×100
Wildberg, Narayan, Perello, Whetstone
42.82 – 2018

Girls 4×100
Linko, K. Williamson, R. Williamson, Goddard
50.27 – 2019

Boys 4×200
Fletcher, Fletcher, Davis, Miles
1:29.29 – 1981

Girls 4×200
Bliss, Davis, Casimir, Johnston
1:45.30 (HT) – 2006

Boys 4×400
Wildberg, Narayan, McCarthy, Whetstone
3:22.31 – 2018

Girls 4×400
Linko, K. Williamson, R. Williamson, Goddard
3:54.23 – 2019

Boys Super Sprint Medley
Cohen, Yu, Yao, Gray
1:34.47 – 2014

Girls Super Sprint Medley
Patterson, Linko, R. Williamson, Goddard
1:48.99

Boys Sprint Medley
Wildberg, Perello, Whetstone, Delaney
3:31.11 – 2018

Girls Sprint Medley
Linko, R. Williamson, K. Williamson, Moran
4:08.42 – 2019

Boys 800 Meters
Jackson McCarthy
1:53.15 – 2019

Girls 800 Meters
Libby Bliss
2:11.78 – 2006

Boys 1600 Meters
Acasio Pinheiro
4:13.04 – 2018

Girls 1600 Meters
Elyssa Gensib
4:58.27 – 2012

Boys 3200 Meters
Will Hare
9:07.12 – 2018

Girls 3200 Meters
Elyssa Gensib
10:26.14 – 2012

Boys 4×800
Delaney, McCarthy, Zullo, Pinheiro
7:47.75 – 2018

Girls 4×800
Metzheiser, Hartmanshenn, Mialhe, Bond
9:40.40 – 2015

Boys 4×1600
Delaney, McCarthy, Zullo, Hare
17.29.12 – 2018

Girls 4×1600
Gensib, Cody, Whaley, Liu
21:52.3 (HT) – 2012

Boys Distance Medley
Hare, Roth, Delaney, Watsky
10:19.73 – 2017

Girls Distance Medley
Willard, Spear, Swartz, Tignor
12:14.2 (HT) – 1988

Boys 110 Meter Hurdles
Stephen Fletcher
13.93 – 1983

Girls 100 Meter Hurdles
Alison Crowley
14.9 (HT) – 2003 / 15.09 (FAT) – 2003

Boys 400 Meter Hurdles
Lamont Fletcher / Ajamu Kambon
54.0 (HT) – 1981 / 56.04 (FAT) – 2010

Girls 400 Meter Hurdles
Rachel Spear / Hannah Davis
63.80 (HT) – 1988 / 65.24 (FAT) – 2009

Boys 2000 Meter Steeplechase
Will Hare
6:11.02 – 2018

Girls 2000 Meter Steeplechase
Lou Mialhe
7:11.16 – 2016

BOYS LONG JUMP
NILS WILDBERG
24’3.5″ – 2019

GIRLS LONG JUMP
MEGAN WISEMAN
18’0.5″ – 2006

BOYS TRIPLE JUMP
PETER CHOI
44’11.75″ – 2015

GIRLS TRIPLE JUMP
BRYELL WHEELER
39’2″ – 2012

BOYS HIGH JUMP
PETER SHARPLESS
6’10.25″ – 1980

GIRLS HIGH JUMP
SIMONE AWOR
5’6″ – 2003

BOYS POLE VAULT
SIMON SCHENK
15’6″ – 2019

GIRLS POLE VAULT
NATALIE GENGEL
12’6″ – 2006

Boys Shot Put
Paul Brennan
57’6.75″ – 2019

Girls Shot Put
Michelle Bazile
43’9.75″ – 2014

Boys Discus
Paul Brennan
186’11” – 2019

Girls Discus
Michelle Bazile
139’3″ – 2013

Boys Javelin
Ben Kioko
193’9″ – 2018

Girls Javelin
Zoe Sarnak
115’1″ – 2005

Boys Hammer Throw
Tim Brennan
199’6.5″ – 2013

Girls Hammer Throw
N/A

Distance Running is a 3 Dimensional Activity

OK It’s time to talk athleticism. 

I know we are constantly and consistently working on improving our running capacity.

What does that statement mean to you?

For most runners in means being able to run more volume and run at a faster pace at each level of workout. (Easy, threshold, interval, repetition, max velocity, race)

I’m going to add the idea that if we are going to truly improve out running capacity we need to improve our athleticism as well. 

This time is our opportunity to improve our athleticism.  For the next couple weeks I’ll be posting guides to assessing and improving our athleticism.

This week

Assessment- ACU assessment

Targeted technique- The pistol squat

This week also marks a shift in our training.  We are going to shift towards some mixed work and target a time trial in mid to late June. All groups are going to follow the pattern of workouts below modified for the specific volume you need based on your experience and ability. (thats a fancy way of saying don’t bump up your milage its time focus on some speed type stuff)

Monday- Max v, Volume 35-40 min 

Tuesday- Rep work  1 mile easy, 2-4 sets of  4x 1 min @ target mile race pace w/ 3 min easy pace running between reps and an extra 2 minutes between sets (3+2=5), warm down

Wednesday-Volume 45-50 min 

Thursday – Volume + striders 30-40 min

Friday-Max v, Threshold 1 mile easy, 2-4×1 mile threshold w/ 1 min recovery, 1 mile easy

Saturday-Long run 60- 70 min

Set a target date for your time trial. 

Time trial options

800

1600

3200

5k

Local loop- If you have a local run that you have used as a time trial before you can use this for a time trial in a couple weeks.  just as long as you have a way to compare your best efforts.

Keep up the good work.  

Memorial day weekend challenge series

Individual Challenge- 4x4x24 (24 miles)

 4 miles every 4 hours for 24 hours.  Only requirements are that you run 4 miles in the 4 hours blocks. So if you start at 8 am blocks are as follows

8-12,12-4,4-8,8-12,12-4,4-8

Small Team Challenge- River to Sea (teams of 7)

Virtually run the sections listed. Every member must run 2 legs. 

Want a tougher challenge run the relay virtually real time. Start at 6 am and handoff to your next person via text. Record the total time from start to finish.

Whole Team Challenge (As many athletes as you want)

​Virtually Run the Turnpike.

1 day 117.2 miles. Record the total time it takes to run all 117.2

PHS Distance

All distance runners should be signed up on the Strava app so that Coach Smirk can track your workouts and challenges. Strava information can be found on the menu below.

Remote workouts for each distance group and regen info are attached on the menus below.

Please contact Coach Smirk ( jamessmirk@princetonk12.org) for modifications or questions

Physical,Mental, Emotional

We talk about the connection of the physical, mental and emotional realms in running constantly. There are times I ask you to do things in training and they press you in ways that push you into the unknown.  Check out this article maybe it will help you understand why at times when you ask me a simple question you get the long winded non-answer.

What Philosophy Can Teach Us About Endurance.

Passion

Find a Trail Go For a Run

Great Runners #2

Evan Jager

American Record 

If you want to know what Grit looks like watch this!

Technique Videos

	ACU- Common Running Form Issues
	Improve your running drills

Sprack 2020-Endure!!!!!!!!

Sprint Start Analysis

Running Analysis: The Fastest Man in the World

Acceleration Drills

SCHOOL RECORDS

Boys 100 Meters
Nils Wildberg
10.75 – 2019

Girls 100 Meters
Kim Johnson / Bryell Wheeler
12.0 (HT) – 1981 / 12.32 (FAT) – 2012

Boys 200 Meters
Thomas Bogia / Nils Wildberg
21.3 (HT)  – 1962 / 21.83 (FAT) – 2019

Girls 200 Meters
Sikira Backus
24.95 – 1998

Boys 400 Meters
Ken Bullock / Max Reid
48.9 (HT) – 1978 / 49.39 (FAT) – 2010

Girls 400 Meters
Sikira Backus
56.2 (HT) – 1998 / 56.50 (FAT) – 1997

Boys 4×100
Wildberg, Narayan, Perello, Whetstone
42.82 – 2018

Girls 4×100
Linko, K. Williamson, R. Williamson, Goddard
50.27 – 2019

Boys 4×200
Fletcher, Fletcher, Davis, Miles
1:29.29 – 1981

Girls 4×200
Bliss, Davis, Casimir, Johnston
1:45.30 (HT) – 2006

Boys 4×400
Wildberg, Narayan, McCarthy, Whetstone
3:22.31 – 2018

Girls 4×400
Linko, K. Williamson, R. Williamson, Goddard
3:54.23 – 2019

Boys Super Sprint Medley
Cohen, Yu, Yao, Gray
1:34.47 – 2014

Girls Super Sprint Medley
Patterson, Linko, R. Williamson, Goddard
1:48.99

Boys Sprint Medley
Wildberg, Perello, Whetstone, Delaney
3:31.11 – 2018

Girls Sprint Medley
Linko, R. Williamson, K. Williamson, Moran
4:08.42 – 2019

Hurdles should follow the sprinters remote workout packet, contacting Coach Harrington ( harringtonthomas5758@gmail.com) with any hurdle-specific questions or requests for modifications.

• Hurdle Training – Hurdle Drilling/ Quick 3/ Block Starts/ 3 Skip/ 5 Steps with Tia Outlaw
• Hurdle Training – Drills, Race Rhythm and Block Starts
• Approach Drills for Clearing the Hurdles Properly
• Break Down Steps Between Hurdles
• Getting Over Hurdles Smoothly with More Endurance
• Hurdle Drills

Throwers Routines – Spring 2020

​Throwing routines are attached. Throwers should contact Coach Wood ( craigwoodjcw@yahoo.com) with throwing questions.

Coach Wood – Book Recommendation

If throwers are looking for some informative reading during the remote learning period, Coach Wood recommends The Complete Book of Throws by Jay Silvester.

The Complete Book of Throws by Jay Silvester

Detailed Training Plans for Throwers

• High School Spring Workout Phase 1 2020
• Final Phase 2019
• Spring Training Final Phase 2019

Preparatory Exercises for Throwing the Shot Put

Discus Skills and Drills

Javelin Shoulder Drills & Skills with former World Champion Tom Petranoff

 

High Jump-Long Jump-Triple Jump

Jumpers should follow the remote workout packet on the sprint page. Jumpers may also contact ​Coach Samara ( bensamara@princetonk12.org) with jumping questions or modification requests. Jumpers may also reference the videos below for some additional work they can do.

• Single Leg Bounds
• Alternate Leg Bounds
• Key Long Jump Drills
• Chair Landing Drill
• Boo Schexnayder – Short Bounds