To recap what we talked about in practice ...
Here is the training schedule for the next few weeks, as always subject to change.
Tuesday, Oct 30: Track workout at Spackenkill. 4-5 x 1600. First 3-4 at 10k pace. Last 1 at 10k pace minus 5-10 seconds. Lap jog recovery.
Wednesday, Oct. 31: Regular distance. Easy.
Thursday, Nov. 1: Short distance. Strides.
Friday, Nov. 2: Bowdoin Park Fartlek workout.
Saturday, Nov. 3/Sunday, Nov. 4: Long run on one of the days, 10-11 miles; other day should be very short/easy. Laugh at how slowly coach Pete runs NYC
Monday, Nov. 5: Distance/strides. JV racers will do a track workout on this day.
Tuesday, Nov. 6: Varsity racers will do a track workout on this day. Cutdown type workout similar to pre-MAAC meet workout.
Wednesday, Nov. 7: JV guys, extended strides.
Thursday, Nov. 8: Varsity guys, extended strides. JV guys, pre-meet day.
Friday, Nov. 9: JV guys race 8k at Franklin Park, run PRs; Varsity guys, pre-meet day.
Saturday, Nov. 10: NCAA Regionals at Franklin Park.
Monday, October 29, 2007
Asics shoe order
Thanks in advance to Teddy Marak for handling the Asics shoe order. Get your orders to Teddy by Wednesday!
Post-MAAC analysis
General:
Overall, a great meet for us. There were several notable personal-best times and we achieved our team goal of a strong 2nd place finish. Most importantly, we ran in packs. We need to continue to do this in training and racing. Nicely done.
Girma Segni, 25:21.0. You did the job nicely on a day when you actually were a little bit flat. Time to focus on regionals.
David Raucci, 25:29.8: Believe it or not, you probably started a bit too slowly. You definitely made up a lot of ground and ran a nice, strong PR. Like Girma, you did the job we needed to get done.
Side note: If you take Girma and David out of the scoring, we still would have placed 2nd in the meet! That's awesome!!!
Mike Rolek, 26:04.0. Fantastic effort that has been building for quite some time. Extremely proud of this race. You really made the day for this team. Keep building on this success and close out a strong senior season in style.
Conor Shelley, 26:16.5. Best race of the season as you continue to rebound to your old form. Look to nail it big time in the final two races. Train hard and smart over the next few days/weeks and get it done.
John Keenan, 26:56.7. Once again, you saved your best performance of the season to date for the conference meet. You were focused, strong and motivated, and you filled a key role as our fifth man in this meet. Aim for this spot or higher at regionals, with a much faster time/higher placement to ensure our team fulfills its goals. Nice job.
Adam Vess, 26:57.6. A tough day in which you said you felt flat and raced flat. Part of that could be a result of a too-slow start with David, in which you could not switch gears well in the back hills. Our depth was key for us as we still achieved our goals easily. Aim for big bounce-back efforts in the final two meets. I have 100 percent faith you can do this, and you know you can as well.
Tim Keegan, 27:00.3. Another strong, solid effort in which you worked with your teammates well. You have been a consistent varsity runner all fall. Keep that consistency going, and aim for strong finishes in the final two meets.
Tom Dixon, 27:15.8. A major breakthrough effort that I honestly saw coming for a few weeks now. I'm proud of the season you have had. Finish it up strongly so you have something to truly remember.
Shane Reilly, 27:28.4. Definitely your best effort to date in what has been a rocky season for you. You were probably capable of even faster had you not cramped up. The key now is to stay fresh and sharp. Take easy/short days when you need them. Stay fresh. Stay sharp.
Matt Janczyk, 27:34.9. Great job! You finally put together a strong VCP effort. As good as it was, I believe you have another 30 seconds improvement in you on this course. Keep at it.
Joe Tarantello, 27:39.7. I was so pleased and thrilled to see you finish as strongly as you did. Honestly, it was one of the more satisfying races of the year. Now that you have broken through, it's time to build upon that for the final two meets. You can do that.
Nick Webster, 27:42.5. This was a positive effort for me to see. It made me (and hopefully you) believe that you still have life in your legs despite being a little ragged during the past few weeks. Continue with the sharpening by taking rest/easy days, and the times could keep improving.
Alex Emerel, 28:01.6. A bummer of a day for you.
Kris Geist, 28:25.3. You led a really nice pack of guys and it was great to see. It's been a tough road for you, but hopefully you can build on this and finish fast.
Ted Marak, 28:30.8. Your best VCP effort in years! Great job!
Sam McMullen, 28:32.1. Great effort, especially considering you were under the weather during the week. This race showed me you have great mental toughness. Nice work.
Zak Smetana, 28:48.5. You were the leader of the next Red Fox pack. Great effort as you continue to get stronger and fresher as well.
Greg Masto, 28:55.6. You looked strong and focused throughout, and I was glad to see that since your season has been rocky as well. Build on it!
Patrick Duggan, 28:57.6. Very strong effort for you! Like Greg, you looked mentally focused from start to finish and that was awesome to see.
Tom Williams, 28:59.5. I'm pleased that you gave it a 100 percent effort in your final cross country race. Although the time is way off where you have been, the effort was there.
Rob Fleming, 29:01.4. Great way to end the season on a high note. Let's keep building the mileage and stay strong for track.
Bryan Dixon, 29:22.3. Strong effort after a rough few weeks of training. Good job.
Matt Maynes, 30:03.5. You said your legs were dead during/after this. The key will be to freshen them up in the final few weeks so you can finish with a few PRs. You can do that!
Overall, a great meet for us. There were several notable personal-best times and we achieved our team goal of a strong 2nd place finish. Most importantly, we ran in packs. We need to continue to do this in training and racing. Nicely done.
Girma Segni, 25:21.0. You did the job nicely on a day when you actually were a little bit flat. Time to focus on regionals.
David Raucci, 25:29.8: Believe it or not, you probably started a bit too slowly. You definitely made up a lot of ground and ran a nice, strong PR. Like Girma, you did the job we needed to get done.
Side note: If you take Girma and David out of the scoring, we still would have placed 2nd in the meet! That's awesome!!!
Mike Rolek, 26:04.0. Fantastic effort that has been building for quite some time. Extremely proud of this race. You really made the day for this team. Keep building on this success and close out a strong senior season in style.
Conor Shelley, 26:16.5. Best race of the season as you continue to rebound to your old form. Look to nail it big time in the final two races. Train hard and smart over the next few days/weeks and get it done.
John Keenan, 26:56.7. Once again, you saved your best performance of the season to date for the conference meet. You were focused, strong and motivated, and you filled a key role as our fifth man in this meet. Aim for this spot or higher at regionals, with a much faster time/higher placement to ensure our team fulfills its goals. Nice job.
Adam Vess, 26:57.6. A tough day in which you said you felt flat and raced flat. Part of that could be a result of a too-slow start with David, in which you could not switch gears well in the back hills. Our depth was key for us as we still achieved our goals easily. Aim for big bounce-back efforts in the final two meets. I have 100 percent faith you can do this, and you know you can as well.
Tim Keegan, 27:00.3. Another strong, solid effort in which you worked with your teammates well. You have been a consistent varsity runner all fall. Keep that consistency going, and aim for strong finishes in the final two meets.
Tom Dixon, 27:15.8. A major breakthrough effort that I honestly saw coming for a few weeks now. I'm proud of the season you have had. Finish it up strongly so you have something to truly remember.
Shane Reilly, 27:28.4. Definitely your best effort to date in what has been a rocky season for you. You were probably capable of even faster had you not cramped up. The key now is to stay fresh and sharp. Take easy/short days when you need them. Stay fresh. Stay sharp.
Matt Janczyk, 27:34.9. Great job! You finally put together a strong VCP effort. As good as it was, I believe you have another 30 seconds improvement in you on this course. Keep at it.
Joe Tarantello, 27:39.7. I was so pleased and thrilled to see you finish as strongly as you did. Honestly, it was one of the more satisfying races of the year. Now that you have broken through, it's time to build upon that for the final two meets. You can do that.
Nick Webster, 27:42.5. This was a positive effort for me to see. It made me (and hopefully you) believe that you still have life in your legs despite being a little ragged during the past few weeks. Continue with the sharpening by taking rest/easy days, and the times could keep improving.
Alex Emerel, 28:01.6. A bummer of a day for you.
Kris Geist, 28:25.3. You led a really nice pack of guys and it was great to see. It's been a tough road for you, but hopefully you can build on this and finish fast.
Ted Marak, 28:30.8. Your best VCP effort in years! Great job!
Sam McMullen, 28:32.1. Great effort, especially considering you were under the weather during the week. This race showed me you have great mental toughness. Nice work.
Zak Smetana, 28:48.5. You were the leader of the next Red Fox pack. Great effort as you continue to get stronger and fresher as well.
Greg Masto, 28:55.6. You looked strong and focused throughout, and I was glad to see that since your season has been rocky as well. Build on it!
Patrick Duggan, 28:57.6. Very strong effort for you! Like Greg, you looked mentally focused from start to finish and that was awesome to see.
Tom Williams, 28:59.5. I'm pleased that you gave it a 100 percent effort in your final cross country race. Although the time is way off where you have been, the effort was there.
Rob Fleming, 29:01.4. Great way to end the season on a high note. Let's keep building the mileage and stay strong for track.
Bryan Dixon, 29:22.3. Strong effort after a rough few weeks of training. Good job.
Matt Maynes, 30:03.5. You said your legs were dead during/after this. The key will be to freshen them up in the final few weeks so you can finish with a few PRs. You can do that!
Friday, October 26, 2007
It all connects
One of things I am proud of is the continued alumni connection/support of Marist Running. A few quick examples of this in the past two days:
1. At our pre-meet meeting Thursday night at U3, Rolek used "Where the Streets Have No Name" by U2 for some pre-championship visualization, taking a page from Steve Hicks. Hicks did this as a senior when Rolek was a freshman. I've got to think it helped elevate us this afternoon, which gives Steve a connection to this current team -- most of whom he barely knows personally. Neat.
2. Freshman Adam Vess forgot his singlet in his room. Uh-oh, now what? Simple solution. I called Schabby! Mike Schab was gonna be at the meet, and I knew he would know where/how to find one of his old singlets. A quick subway trip to his apartment, and there was the usual smiling Schabby, delivering a uniform top to a runner in need.
3. Because it was a Friday meet, alumni support at the meet was a little light, totally understandable. But I got a flurry of calls/texts from alums who were tracking the team's results online.
As always, the loyalty is appreciated.
1. At our pre-meet meeting Thursday night at U3, Rolek used "Where the Streets Have No Name" by U2 for some pre-championship visualization, taking a page from Steve Hicks. Hicks did this as a senior when Rolek was a freshman. I've got to think it helped elevate us this afternoon, which gives Steve a connection to this current team -- most of whom he barely knows personally. Neat.
2. Freshman Adam Vess forgot his singlet in his room. Uh-oh, now what? Simple solution. I called Schabby! Mike Schab was gonna be at the meet, and I knew he would know where/how to find one of his old singlets. A quick subway trip to his apartment, and there was the usual smiling Schabby, delivering a uniform top to a runner in need.
3. Because it was a Friday meet, alumni support at the meet was a little light, totally understandable. But I got a flurry of calls/texts from alums who were tracking the team's results online.
As always, the loyalty is appreciated.
Very proud
Guys,
GREAT job today. More details/analysis in a later post. You responded to the challenge wonderfully. I loved that you guys were loose before the race, but when it came time to warm up and lace em up, you were all business.
We do our talking on the trails and hills; not on some Web site. I'll always remember this group for that.
We still have work to do to close out this championship season the way I know we can. Stay healthy. Stay focused. Stay sharp. Keep your eye on the prize. Top to bottom.
Enjoy this day, savor this day, but we return to work for the rest of championships.
Great job. And thank you.
GREAT job today. More details/analysis in a later post. You responded to the challenge wonderfully. I loved that you guys were loose before the race, but when it came time to warm up and lace em up, you were all business.
We do our talking on the trails and hills; not on some Web site. I'll always remember this group for that.
We still have work to do to close out this championship season the way I know we can. Stay healthy. Stay focused. Stay sharp. Keep your eye on the prize. Top to bottom.
Enjoy this day, savor this day, but we return to work for the rest of championships.
Great job. And thank you.
Monday, October 22, 2007
Track workout in endless heat
Another blazing day at the new green Spackenkill track ... 80 friggin degrees, will it ever cool down?
(The answer is YES. After rain Tuesday, the rest of the week will be seasonable, 50s-60s, and will feel really refreshing)
Anyway, great job of keeping it in control today:
1x800 stride pace
1x2000 accelerator
1x1200 at pace
1x1000 at pace
1x800 at neg split
And the Joe T. Group:
1x800 stride
1x2000 accelerator
1x3200 in/out thresh
Despite the heat and southerly breeze, everyone ran it well and in control, which was good to see. I especially liked the fact that everyone worked in GROUPS and in PACKS. This is important.
For the rest of the week: We need to have the courage to rest and get sharp for Friday's race. This means easy running and no hammering. Great job.
(The answer is YES. After rain Tuesday, the rest of the week will be seasonable, 50s-60s, and will feel really refreshing)
Anyway, great job of keeping it in control today:
1x800 stride pace
1x2000 accelerator
1x1200 at pace
1x1000 at pace
1x800 at neg split
And the Joe T. Group:
1x800 stride
1x2000 accelerator
1x3200 in/out thresh
Despite the heat and southerly breeze, everyone ran it well and in control, which was good to see. I especially liked the fact that everyone worked in GROUPS and in PACKS. This is important.
For the rest of the week: We need to have the courage to rest and get sharp for Friday's race. This means easy running and no hammering. Great job.
Friday, October 19, 2007
Nice workout today at VCP
Although I was not there, I heard several promising reports from the Back Hills Workout today.
Again, the key to such a workout is in the SPECIFICITY. Remember that you will be returning in a week, and you'll want to really drill this part of the course.
The hard training work is pretty much complete. Now, we need to freshen up and be ready mentally to race hard. During this portion of the season, you need to have what I call the COURAGE TO REST. This does not mean being lazy. It means being smart, reducing the volume, while maintaining the intensity.
Resist the temptation to hammer your runs. Take it easy when you need to. We'll mix in very short/off days along the way.
Enjoy the weekend. Get lots of sleep and good food at home or wherever you are. See you back at practice on Monday.
Again, the key to such a workout is in the SPECIFICITY. Remember that you will be returning in a week, and you'll want to really drill this part of the course.
The hard training work is pretty much complete. Now, we need to freshen up and be ready mentally to race hard. During this portion of the season, you need to have what I call the COURAGE TO REST. This does not mean being lazy. It means being smart, reducing the volume, while maintaining the intensity.
Resist the temptation to hammer your runs. Take it easy when you need to. We'll mix in very short/off days along the way.
Enjoy the weekend. Get lots of sleep and good food at home or wherever you are. See you back at practice on Monday.
Wednesday, October 17, 2007
VCP workout on Friday
Guys,
Rolek came by my office at the newspaper this afternoon for his class field trip. He sat down with me and I gave him directions for the VCP Back Hills workout. He has them written down, with the groups I would like you to run in.
As we have stressed the past few weeks, WORK TOGETHER. It can be a group, or a pairing, whatever. WORK TOGETHER. Our Albany results showed just how well we can run when we WORK TOGETHER.
To reiterate what I said in practice today: Friday's workout (and really, all the workouts the rest of the season) should be good efforts but should not BLOW YOU OUT. You should feel good, sharp and refreshed from the effort. Save the BLOW YOU OUT efforts for the race days.
VERY IMPORTANT. KEEP THAT IN MIND.
For those of you that won't be at practice Thursday, have a good few days and see you next week. Rested and refreshed and ready to go.
coach pete
Rolek came by my office at the newspaper this afternoon for his class field trip. He sat down with me and I gave him directions for the VCP Back Hills workout. He has them written down, with the groups I would like you to run in.
As we have stressed the past few weeks, WORK TOGETHER. It can be a group, or a pairing, whatever. WORK TOGETHER. Our Albany results showed just how well we can run when we WORK TOGETHER.
To reiterate what I said in practice today: Friday's workout (and really, all the workouts the rest of the season) should be good efforts but should not BLOW YOU OUT. You should feel good, sharp and refreshed from the effort. Save the BLOW YOU OUT efforts for the race days.
VERY IMPORTANT. KEEP THAT IN MIND.
For those of you that won't be at practice Thursday, have a good few days and see you next week. Rested and refreshed and ready to go.
coach pete
Note from an old friend (CT)
Hello men: In case you did not see Matt (CT) Szymaszek's comment after my post-Albany post, it is here below. Note well that you guys have a very dedicated and loyal following among our alumni runners, the guys who paved the way for our successes. I was proud of them then, I am proud of them now, and I cherish their loyalty to our program.
Here's CT's comments:
Congrats to all of you who ran personal bests. It seems like Saturday was a good day for past and present Foxes. As some of you know I ran the Hartford half marathon and, like some of you, ran a PR, a 3:40 second PR. I finished 9th overall with a time of 1:17:13, and would have flirted with sub 1:17 if miles 11 and 12 were not 6:05 and 6:00 (the only two miles over six minutes). I've only been running 5-6 days a week and squeezing in one workout a week.
It's championship season and now is the time to flip the switch. These are the races you have been training for. You guys are in great shape, believe in your training and one another. PR's and great teams are realized before you cross the finish line. Potential isn't worth shit on the line. Show me. There are plenty of people that are watching this team, both running and non-running alumni. People were asking me at the half marathon because they saw my Marist Alumni jersey.
Keep up the good work. It's been great to see the progression some of you have made over the course of this season and over the past few years. Let is rip these next few weeks, we'll all be watching.
Here's CT's comments:
Congrats to all of you who ran personal bests. It seems like Saturday was a good day for past and present Foxes. As some of you know I ran the Hartford half marathon and, like some of you, ran a PR, a 3:40 second PR. I finished 9th overall with a time of 1:17:13, and would have flirted with sub 1:17 if miles 11 and 12 were not 6:05 and 6:00 (the only two miles over six minutes). I've only been running 5-6 days a week and squeezing in one workout a week.
It's championship season and now is the time to flip the switch. These are the races you have been training for. You guys are in great shape, believe in your training and one another. PR's and great teams are realized before you cross the finish line. Potential isn't worth shit on the line. Show me. There are plenty of people that are watching this team, both running and non-running alumni. People were asking me at the half marathon because they saw my Marist Alumni jersey.
Keep up the good work. It's been great to see the progression some of you have made over the course of this season and over the past few years. Let is rip these next few weeks, we'll all be watching.
Tuesday, October 16, 2007
Training thoughts, this week
Hello men. We had a fun trip down to VCP for the "mini meet." The guys that ran got a good workout down there, doing the 3k and then 3xcemetery hill. A good day, followed by pizza across the street.
Reports from the fartlek back home here were good. Glad to hear that. Now, here's what we are looking at, for the rest of this week.
Wednesday: Easy distance. Strides at North Field. I will be at North Field with the women's team, because Phil is out of town and he asked me to run his workout. So, plan on finishing your run down there so I can check in with everyone.
Thursday: Easy distance. Optional strides.
The key for Wed/Thur is to recover and recharge your batteries. In fact, as we enter CHAMPIONSHIP SEASON, that should be our goal every day. Refresh, recharge, stay sharp, get sharp, mentally prepare for championship efforts that are ahead of us.
Friday's workout at VCP:
Start with light tempo from the start to the bridge. About 2k. Should be very light, not killer-fast.
Then: 3xback hills loops. They should be fast but in control. THIS IS KEY. You should not crush this workout. It should be IN CONTROL. If you were asked to do a 4th repeat, you should be able to do that.
Also: As you are running the back hills, mentally visualize yourself mastering this part of the course a week later. In any conditions.
Again, to reiterate: This should be a hard but in control workout, one in which you feel as though it was a good effort but not damaging in any way.
I will repeat these instructions again at practice on Wednesday and Thursday.
Be smart.
Be tough.
Mentally prepare.
Do the little things.
Reports from the fartlek back home here were good. Glad to hear that. Now, here's what we are looking at, for the rest of this week.
Wednesday: Easy distance. Strides at North Field. I will be at North Field with the women's team, because Phil is out of town and he asked me to run his workout. So, plan on finishing your run down there so I can check in with everyone.
Thursday: Easy distance. Optional strides.
The key for Wed/Thur is to recover and recharge your batteries. In fact, as we enter CHAMPIONSHIP SEASON, that should be our goal every day. Refresh, recharge, stay sharp, get sharp, mentally prepare for championship efforts that are ahead of us.
Friday's workout at VCP:
Start with light tempo from the start to the bridge. About 2k. Should be very light, not killer-fast.
Then: 3xback hills loops. They should be fast but in control. THIS IS KEY. You should not crush this workout. It should be IN CONTROL. If you were asked to do a 4th repeat, you should be able to do that.
Also: As you are running the back hills, mentally visualize yourself mastering this part of the course a week later. In any conditions.
Again, to reiterate: This should be a hard but in control workout, one in which you feel as though it was a good effort but not damaging in any way.
I will repeat these instructions again at practice on Wednesday and Thursday.
Be smart.
Be tough.
Mentally prepare.
Do the little things.
Monday, October 15, 2007
Post-Albany analysis
1. David Raucci 24:41.8 *course record: Great bounce-back effort against a strong field, but honestly not a huge surprise. I see you every day and know you are in great shape. Championships are on the way, time to run like a champion.
28. Conor Shelley 26:10.8: Very good performance as you continue to trend toward your top form. Keep working hard. I’m proud of your work ethic and the fact that you have kept believing all season. Now’s the time to bring it up one more level. Keep believing, and you will achieve.
37. Tim Keegan 26:20.2: A strong return to your consistent form from earlier in the season. You have transitioned well to the 5-mile distance and have proven to be a tough racer. With some sharpening, aim for even faster efforts. Get yourself ready mentally and physically for every race, and you will do well.
56. Tom Dixon 26:46.7: Great job! You have had a strong season so far, keep building on it in the coming weeks. Focus mentally on the back hills during Friday’s workout, and take that mental effort and bring it back on the course one week later.
59. John Keenan 26:50.2: Still off where you need to be in order to provide depth for this team. It’s there; you just have to bring it out and to the surface. Get yourself healthy. Train consistently. Believe in your goals, and set out to achieve them.
78. Joe Tarantello 27:06.8: Another solid effort, though I think you can do better. Please keep reminding me to focus on thresh with you. That’s your ticket to success for the remainder of the season and beyond.
80. Nick Webster 27:09.7: Definitely a step in the right direction as you continue the learning curve to this level of training and racing. Keep working on improving it, and with some rest and sharpening, expect a big dropoff in times. Nice work.
118. Sam McMullen 27:48.1: A solid effort after a tough week of training. It’s been and up-and-down season for you, but your base is strong and I’m confident you can close it out strongly.
119. John Reilly 27:49.2: Speaking of up-and-down seasons … man, you have had that. Despite this, I believe you can turn it around and make some noise in the final few meets.
Purple Non-Varsity Race
13. Kris Geist 27:51.8: Considering you ran on one foot and in amazing amount of pain, this was a strong effort. There is enough season and hopefully some cooler weather for you to continue this progression, quickly, in the final meets.
14. Greg Masto 27:52.2: Start to finish, by far your best effort of the season. You did the work all summer and fall. Now it’s time to cash in all those chips.
19. Matt Maynes 28:25.3: Best race of your college career. A major breakthrough. You were focused 100 percent from start to finish. Great to see!
20. Patrick Duggan 28:25.4: Seemed like you ran every step with Maynes, and were just as focused. Good job, look to carry that over in the coming weeks.
22. Ted Marak 28:33.0: Solid effort on a course that helped you out. You looked strong throughout and finally were able to put together a good effort from start to finish.
25. Zak Smetana 28:43.3: A solid effort as well, but definitely you looked a little tired out there. Your training has been excellent. With a reduction in volume, you could wind up really finishing decently.
36. Bryan Dixon 29:20.0: You entered the race banged up and yet raced this as tough as you could. Good effort. Get your legs back for the MAACs.
Overall comments: I’m proud of the effort and the performances, and the team spirit, at Albany. You guys have put in a tremendous amount of work, and your team spirit and ethic is excellent. Let’s carry it over and finish out this season with strong championship efforts. From everybody. From start to finish. No gaps – no mental gaps, no physical gaps. Work together physically; spur each other on mentally, and get it done.
28. Conor Shelley 26:10.8: Very good performance as you continue to trend toward your top form. Keep working hard. I’m proud of your work ethic and the fact that you have kept believing all season. Now’s the time to bring it up one more level. Keep believing, and you will achieve.
37. Tim Keegan 26:20.2: A strong return to your consistent form from earlier in the season. You have transitioned well to the 5-mile distance and have proven to be a tough racer. With some sharpening, aim for even faster efforts. Get yourself ready mentally and physically for every race, and you will do well.
56. Tom Dixon 26:46.7: Great job! You have had a strong season so far, keep building on it in the coming weeks. Focus mentally on the back hills during Friday’s workout, and take that mental effort and bring it back on the course one week later.
59. John Keenan 26:50.2: Still off where you need to be in order to provide depth for this team. It’s there; you just have to bring it out and to the surface. Get yourself healthy. Train consistently. Believe in your goals, and set out to achieve them.
78. Joe Tarantello 27:06.8: Another solid effort, though I think you can do better. Please keep reminding me to focus on thresh with you. That’s your ticket to success for the remainder of the season and beyond.
80. Nick Webster 27:09.7: Definitely a step in the right direction as you continue the learning curve to this level of training and racing. Keep working on improving it, and with some rest and sharpening, expect a big dropoff in times. Nice work.
118. Sam McMullen 27:48.1: A solid effort after a tough week of training. It’s been and up-and-down season for you, but your base is strong and I’m confident you can close it out strongly.
119. John Reilly 27:49.2: Speaking of up-and-down seasons … man, you have had that. Despite this, I believe you can turn it around and make some noise in the final few meets.
Purple Non-Varsity Race
13. Kris Geist 27:51.8: Considering you ran on one foot and in amazing amount of pain, this was a strong effort. There is enough season and hopefully some cooler weather for you to continue this progression, quickly, in the final meets.
14. Greg Masto 27:52.2: Start to finish, by far your best effort of the season. You did the work all summer and fall. Now it’s time to cash in all those chips.
19. Matt Maynes 28:25.3: Best race of your college career. A major breakthrough. You were focused 100 percent from start to finish. Great to see!
20. Patrick Duggan 28:25.4: Seemed like you ran every step with Maynes, and were just as focused. Good job, look to carry that over in the coming weeks.
22. Ted Marak 28:33.0: Solid effort on a course that helped you out. You looked strong throughout and finally were able to put together a good effort from start to finish.
25. Zak Smetana 28:43.3: A solid effort as well, but definitely you looked a little tired out there. Your training has been excellent. With a reduction in volume, you could wind up really finishing decently.
36. Bryan Dixon 29:20.0: You entered the race banged up and yet raced this as tough as you could. Good effort. Get your legs back for the MAACs.
Overall comments: I’m proud of the effort and the performances, and the team spirit, at Albany. You guys have put in a tremendous amount of work, and your team spirit and ethic is excellent. Let’s carry it over and finish out this season with strong championship efforts. From everybody. From start to finish. No gaps – no mental gaps, no physical gaps. Work together physically; spur each other on mentally, and get it done.
Sunday, October 14, 2007
Albany redux
Great bounce back effort from the majority of the team at Albany. Nice to see. Look at this as the start of our championship season. We are pointed in the right direction.
Tentative workout schedule for the next two weeks:
Monday: Distance day
Tuesday: VCP meet for a few; the rest of you ... timed fartlek. 2 x 4-3-2-1
Wednesday: Distance/strides
Thursday: Short distance
Friday: VCP back hills workout
Saturday: Long run 11-12
Sunday: Off or easy/short
Monday: Track workout TBA
Tuesday: Distance
Wednesday: Extended strides/short
Thursday: Pre-meet
Friday: MAAC Championships
Post-meet analysis from Albany coming in a day or two, I'll do my best ...
Tentative workout schedule for the next two weeks:
Monday: Distance day
Tuesday: VCP meet for a few; the rest of you ... timed fartlek. 2 x 4-3-2-1
Wednesday: Distance/strides
Thursday: Short distance
Friday: VCP back hills workout
Saturday: Long run 11-12
Sunday: Off or easy/short
Monday: Track workout TBA
Tuesday: Distance
Wednesday: Extended strides/short
Thursday: Pre-meet
Friday: MAAC Championships
Post-meet analysis from Albany coming in a day or two, I'll do my best ...
Sunday, October 7, 2007
What's coming up
Hi guys. The next few weeks will feature the Albany Invite on Saturday followed by the mini-VCP meet on Tuesday. The team will be split in terms of racing.
At the Albany meet, we can run 9 in the varsity race and others in the non-varsity race. Right now, here is the breakdown for the three races (2 Albany, 1 VCP). Of course, subject to change.
Albany varsity: T-Dix, Geist, Keegan, Keenan, Sam, Raucci, Shane, Conor, JoeT, Webster (I know that's 10, we'll figure it out)
Albany non-varsity: B-Dix, Duggan, Teddy, Masto, Zak
VCP: Emerel, Janczyk, Rolek, Conor, Vess, Tom W., Girma (may not race or come)
Any questions or issues, let me know. See you in the early a.m.
coach pete
At the Albany meet, we can run 9 in the varsity race and others in the non-varsity race. Right now, here is the breakdown for the three races (2 Albany, 1 VCP). Of course, subject to change.
Albany varsity: T-Dix, Geist, Keegan, Keenan, Sam, Raucci, Shane, Conor, JoeT, Webster (I know that's 10, we'll figure it out)
Albany non-varsity: B-Dix, Duggan, Teddy, Masto, Zak
VCP: Emerel, Janczyk, Rolek, Conor, Vess, Tom W., Girma (may not race or come)
Any questions or issues, let me know. See you in the early a.m.
coach pete
Tuesday, October 2, 2007
Thresh at FDR
Nice workout on the dirt (Cator) loop at FDR today. Everyone looked relaxed and in control for the 4x5 minutes/1 minute recovery tempo/threshold workout, followed by 2x1 minute extended stride.
I liked that you guys ran in packs. As stated in the previous post, this is what we need to do.
A lot of folks have emailed and commented about what a great meet we had at Iona MOC, and how well the team is doing. I know better. I know you guys are training REALLY REALLY WELL, better than any team I've ever had. I also know that Iona MOC did not show our team's true ability.
The times were off, certainly; more importantly, there were unsightly GAPS between our runners. This is very un-Marist-like. We have always prided ourselves on being a pack team. As the lead guys get faster, this becomes more of a challenge. But we need to continue to strive to be a pack team.
Close the gaps.
Run together.
Feed off each other's energies.
And of course: DO WORK.
I liked that you guys ran in packs. As stated in the previous post, this is what we need to do.
A lot of folks have emailed and commented about what a great meet we had at Iona MOC, and how well the team is doing. I know better. I know you guys are training REALLY REALLY WELL, better than any team I've ever had. I also know that Iona MOC did not show our team's true ability.
The times were off, certainly; more importantly, there were unsightly GAPS between our runners. This is very un-Marist-like. We have always prided ourselves on being a pack team. As the lead guys get faster, this becomes more of a challenge. But we need to continue to strive to be a pack team.
Close the gaps.
Run together.
Feed off each other's energies.
And of course: DO WORK.
Monday, October 1, 2007
Pack 'em in!
Hello men: A quick thought I had this morning, and one that I will hammer home each day in practice this week and the rest of the week ...
WE NEED TO RUN AS A PACK.
Now, I know we have a big team of runners. Obviously all 23 of you cannot be within 1 minute of each other in a race.
However, our varsity pack should aim to be within 1 minute of each other (1:30 at most, if our front guys are FLYING). And then, subsequent PACKS need to be clustered closely together.
Pack running does a lot of things:
1. You feed off your teammates' energy and run faster. I've seen/heard guys in the past yelling at each other when they are racing near each other. That motivates each runner and also spooks runners from other teams that see this sort of energy.
2. It sends a message to other teams in races that we are not only good but DEEP. It can be deflating ... to the other team.
3. Never forget that in cross country, it's PLACE that matters. Oh sure, I'm always harping on VCP times, lists, histories, etc. But the bottom line is, what PLACE you are matters greater than your time, on most if not all days, in cross country.
3a. Because place matters, the more runners we can pack in, the lower our score, and the better we do. It's simple math.
Come Run With The Foxes.
Do Work.
WE NEED TO RUN AS A PACK.
Now, I know we have a big team of runners. Obviously all 23 of you cannot be within 1 minute of each other in a race.
However, our varsity pack should aim to be within 1 minute of each other (1:30 at most, if our front guys are FLYING). And then, subsequent PACKS need to be clustered closely together.
Pack running does a lot of things:
1. You feed off your teammates' energy and run faster. I've seen/heard guys in the past yelling at each other when they are racing near each other. That motivates each runner and also spooks runners from other teams that see this sort of energy.
2. It sends a message to other teams in races that we are not only good but DEEP. It can be deflating ... to the other team.
3. Never forget that in cross country, it's PLACE that matters. Oh sure, I'm always harping on VCP times, lists, histories, etc. But the bottom line is, what PLACE you are matters greater than your time, on most if not all days, in cross country.
3a. Because place matters, the more runners we can pack in, the lower our score, and the better we do. It's simple math.
Come Run With The Foxes.
Do Work.
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