Happy New Year everyone!

Just wanted to get things going with the Team Blog again and wish all the Running Red Foxes a Happy New Year. I am looking forward to many big performances and continued HARD WORK for 2008.

Let's make 2008 the greatest year in Running Red Fox history! That is in your power, men.

Keep working hard, and see you next week.

First official practice is Tuesday, although a Monday informal run may be planned for the afternoon. I will meet the captains and others who are in charge of food purchasing on Monday to give them the grocery cash.

HAPPY NEW YEAR!

(Hint, hint: New Year's Day is Coach Chuck's 31st birthday. Perhaps you can text him or call him with your birthday wishes at 9144561687).

Note to mile/3k group ...

You guys can mix and match as you see fit. Basically, it's your call if you want to do the accelerator run both weeks. I'd like you to do at least 1 of them, both is fine. But definitely do not skip/replace both of them. They are important, vital, and you guys are doing them well this year. Much better than last year.

Remember, this is a strength-building period so the short/fast stuff should be avoided unless it's in strides.

For all:

Weekly mileage should be at least 60 for everyone, with higher totals for the longer-distance group, topping out in the 90 range. Pretty much where you guys have been at the past few weeks.

Training schedule, middle distance group

The model for this will basically be the same as the long-distance one with obvious modifications. Here goes ...

Thursday, Dec. 20: Workout at Marist. 4 mile run to base of midrise hill. 1 set of 4 MR hills. Jog to McCann. Strip down. 6x800 at INT pace (2:25-2:35) with 1 min recovery. NOT TOO FAST! Hinky does first 400 only. Cooldown.

Friday, Dec. 21: Easy distance, short distance, off day if necessary. Travel/unpack day for most.

Saturday, Dec. 22: Long run. 9-13 miles.

Sunday, Dec. 23: Dynamic Run. 7-11 miles including 3-4 x 30-45 sec push in the middle. Basically strides in the middle of an easy run. Followed by 3-4 x 30 sec push at the end of the run.

Monday, Dec. 24: Hill repeats. Equivalent of 2 sets of 5 at MR. If you do not have a hill to do, do a timed fartlek 1 hard/1 easy continuous x 10-12.

Tuesday, Dec. 25: Merry Christmas.

Wednesday, Dec. 26: Distance/double day. Strides. Total 9-13 miles

Thursday, Dec. 27: Quality/workout day. Your choice of 1 of the following fancy workouts (track or road, depending on what is available) ...
1. 3 sets of 600-400-200, as we did in the gym this past week
2. 4 x 1k thresh. 1 min recovery. 1 x 400 neg split
3. 3 sets of 800-200-200, done thusly. 800 at 2:15-2:20, kinda quick! 200 jog and/or 1:30 break. 200 at 30. 1 min jog/break. 200 at sub-30. Full recovery. Repeat. An oldie but goodie! I like this one!
4. 2 sets of 5x300, going through 200 at 31-34 and then accelerating the last 100 to race pace or faster. 3 min recovery between. Full recovery between sets
5. 2 sets of 5x400, 68-71. 1:30 recovery. Full recovery between sets
6. 2 sets of 8x200, 28-31. 1:00 recovery. Full recovery between sets
7. 3 mile warmup run. 1 set of 4 MR type hills. Then 4 x 400 cutdown (68-62)
8. Timed fartlek: 6-8 x 2 min hard/1 min easy
9. Timed fartlek: 5 x 3 min hard/3 min easy
10.Timed fartlek: 2 x 4-3-2-1

Friday, Dec. 28: Easy/short distance.

Saturday, Dec. 29: Long run.

Sunday, Dec. 30: Dynamic Run. Same as last Sunday.

Monday, Dec. 31: Hills. Same as Christmas Eve.

Tuesday, Jan. 1: Happy New Year. Double. 9-13 miles.

Wednesday, Jan. 2: Double distance, 9-13 miles.

Thursday, Jan. 3: Your choice of the 10 workouts above.

Friday, Jan. 4: Easy/short distance.

Saturday, Jan. 5: Long run.

Sunday, Jan. 6: Dynamic Run.

Monday, Jan. 7: Double distance/return to school.

Tuesday, Jan. 8: Return to practice at McCann Recreation Center, home of the Running Red Foxes.

Notes: Pretty simple stuff, fellas. It's basically only 2 weeks and a similar formula to what we have been following. Strength phase continues for a while. Get used to it! It's good stuff. If you can do hills, great! I'd like to incorporate them a lot. You guys are plenty strong from great xc base and continued base at the start of winter. Speed work should be strength based, not speed based. I give you a lot of choices here for those two quality days that aren't accelerators. Choose what you like and/or what fits. If you have questions or want to come up with your own workout, that is fine. Just call me, as always. I will be around the whole break.

Merry Christmas. Happy New Year. I look forward to a memorable 2008 calendar year with you all.

Training schedule, long-distance group

Hello men! As always with these training schedules, the key is flexibility. Do what you can, when you can. I'm giving you plenty of choices here.

Thursday, Dec. 20: Workout at Marist. 4 mile run to base of midrise hill. 1 set of 4 MR hills. Jog to McCann. Strip down. 6x800 at INT pace (2:25-2:35) with 1 min recovery. NOT TOO FAST! Hinky does first 400 only. Cooldown.

Friday, Dec. 21: Easy distance, short distance, off day if necessary. Travel/unpack day for most.

Saturday, Dec. 22: Long run. 12-16 miles.

Sunday, Dec. 23: Dynamic Run. 7-11 miles including 3-4 x 30-45 sec push in the middle. Basically strides in the middle of an easy run. NOTE: This is NOT a hard day!!

Monday, Dec. 24: Accelerator Run. You know the deal.

Tuesday, Dec. 25: Merry Christmas.

Wednesday, Dec. 26: Distance/double day. Strides. Total 9-13 miles

Thursday, Dec. 27: Quality/workout day. Your choice of 1 of the following fancy workouts (track or road, depending on what is available) ...
1. 1 x 400 stride; 1 x 1600; 4 x 1000; 1 x 1600; 1 x 400 neg split. Same as indoor workout from last week.
2. 5 x 1600 at thresh pace. 1 min recovery
3. 8 x 1000 at thresh pace. 1 min recovery
4. Hill repeats. Equivalent of 3 sets of 4 midrise
5. Timed fartlek. 2 x 4-3-2-1.
6. Timed fartlek. 8 x 3 hard/2 easy.
7. Timed fartlek. 1 x 5-4-3-2-1.
8. 1 x 400 stride. 4 x 1600 at int pace/int recovery; 1 x 400 neg split
9. Free-form fartlek. 10-12 miles.
10. Free-form hill fartlek. 10-12 miles, pushing hills on a hilly course.

Friday, Dec. 28: Easy/short distance.

Saturday, Dec. 29: Long run.

Sunday, Dec. 30: Dynamic Run.

Monday, Dec. 31: Accelerator Run.

Tuesday, Jan. 1: Happy New Year. Double. 9-13 miles.

Wednesday, Jan. 2: Double distance, 9-13 miles.

Thursday, Jan. 3: Your choice of the 10 workouts above.

Friday, Jan. 4: Easy/short distance.

Saturday, Jan. 5: Long run.

Sunday, Jan. 6: Dynamic Run.

Monday, Jan. 7: Double distance/return to school.

Tuesday, Jan. 8: Return to practice at McCann Recreation Center, home of the Running Red Foxes.

Notes: Pretty simple stuff, fellas. It's basically only 2 weeks and a similar formula to what we have been following. Strength phase continues for a while. Get used to it! It's good stuff. If you can do hills, great! I'd like to incorporate them a lot. You guys are plenty strong from great xc base and continued base at the start of winter. Speed work should be strength based, not speed based. I give you a lot of choices here for those two quality days that aren't accelerators. Choose what you like and/or what fits. If you have questions or want to come up with your own workout, that is fine. Just call me, as always. I will be around the whole break.

Merry Christmas. Happy New Year. I look forward to a memorable 2008 calendar year with you all.

Brain dead, fellas

Gents,

Great job in your workouts the past two days. Especially considering it is Finals Week. I see the same dedication, enthusiasm and hard work that I have seen all semester. Great to see! You guys are a pleasure to coach. Even Conor. Ha!

I was going to do the training schedules for break tonight, but my mind has turned to mush. And so I will give it a go on Wednesday.

All guys that have worked out either Monday or Tuesday this week should revisit the track or hard road work on either Thursday or Friday. I will go over some ideas for workouts on Wednesday at practice, since I will only be in on Thursday briefly, with Junior in the stroller.

After that, it's all you guys at home for a short, two-week break. I'm really looking forward to the track seasons. I think we can do some serious stuff as a team in the coming months.

So stay patient and I'll give you guys plenty of workout ideas within a day or two.

Winter break

Guys,
I will post the training schedules here by the end of the day Wednesday at the latest. Perhaps sooner. Check back for that.

In case I forget: Return date for intersession is Monday, Jan. 7 with our first practice being Tuesday, Jan. 8. The fieldhouse will not be available on the 7th due to a home basketball game. Upperclassmen who will be buying groceries should meet with me on the 7th to get shopping money and fill up their respective houses with food and drink for the rest of the team.

Everyone else should get back to Poughkeepsie whenever you can on Jan. 7 or Jan. 8 at the latest. If there are exceptions and reasons you must stay home, let me know. I know of a few. This is a short winter break training session as classes start the following Tuesday or Wednesday. Let's make the most of it by putting in some kickass training while you are home.

I know it's cold. I know it's windy. I know it's icy. But, do you think other quality runners from other quality teams are not training because of bad weather? Of course not! It's just gotta be done.

See you all soon.

Asics order pricing, courtesy of Teddy (thank you Theo!)

Adam Vess - $65.45
Ted Marak - $82.50
Alex Emerel - $24.75
Shane Reiley - $82.50
Matt J. - $72.60
John Keenan - $61.60
Greg Masto - $60
Joseph Tarantello - $27.50
Girma Segnei - $24.75
Nick Webster - $143.50
John Kristie - $75.50
Dave Raucci - $114.40
Colin Johnson - $44.85
Mike Cocca - $132.00
Coach Chuck - $93.10
Alex???? - $84.80
Conor Shelley - $134.20
Coach Pete - $79.20
John Carabetta - $90
Mens Short Distance - $715.00 (Black LS)
Lisa D. - $78.10

Ice, ice baby

Now that winter is here in full force after the 10 inches of snow yesterday and another storm coming Saturday night/Sunday, I wanted to say a few words about the true enemy of runners everywhere.

ICE.

More than cold and snow and wind and rain, ice can do more damage to you than anything.

As a result, please curtail or eliminate running outdoors in the dark. That means early a.m. runs and later p.m. runs should be in the McCann Field House or treadmills until the ice danger abates. Which might not be till April, at this point.

With a big snowpack now, what happens is days like today (40 degrees) make some of the snow melt onto pavement and sidewalks. Then, at night, it gets cold (below 20 degrees) and that melt freezes.

AND THAT'S DANGEROUS.

So avoid the ice, and keep running strong.

Workout today

In case you read this before this afternoon ...

Distance crew:
1 x 400 stride
1 x 1600 at Int pace. Int recovery
4 x 1000 at Int pace. Int recovery
1 x 1600 at Int pace. Int recovery
1 x 400 at Rep (fast) pace. Done.

Mid-dist/dist crew:
1 x 400 stride
4-6 x 800 at Int pace. Int recovery
1 x 400 at Rep (fast) pace. Done.

No McCann track on Wednesday

Home women's basketball game on Wednesday. Thus, plan on running outside. Should be a nice day, sunny and 40s. One of the few this week.

Winter training, part 2

Last Friday's practice scared the daylights out of me.

If there is one thing that I worry the most about, it's the fact that you guys run the risk of accidents every time you set foot off campus for a run. That anxiety is compounded when footing is treacherous for you and more importantly for the cars on the road.

And so, that surprise snow storm we had last Friday afternoon left me unawares. It wasn't in the forecast, thus I figured you guys would be fine running in it since it would pass. I was wrong about the storm passing. Luckily, everybody returned in one piece. Thank God.

The Luty Drive workout seemed to go well, by all accounts.

Moral of the story: When we get another day like that -- and you bet we will this winter -- no one goes off campus. It's either a fieldhouse run, or treadmill, or campus loops. The Marist campus is maintained for snow and ice perhaps better than any roads on Earth. So, you'll be safe here.

Service to others

Thanks to all members of the team who were instrumental in making this past week's busy recruiting schedule go smoothly. You guys are key to that effort, and I do not take it for granted.

A thought occurred to me on Friday afternoon, as I was sitting in my office talking to the awesome East Catholic recruits from CT (Vess's buddies): A huge part of the recruiting process, as a coach, is similar to being a salesman. You are selling the college as a whole and the running program specifically.

Now, I do not consider myself a natural "salesman." I don't think I'm too smooth or refined in my delivery. I don't dress as cool as Phil. My office is a mess. Worse yet, I say what's on my mind and I'm pretty much a straight shooter. Now, I'm not as uncensored as, say, HOPKINS or KEENAN (two St. Anthony's guys that I love dearly but whose wild and uncensored opinions sometimes rankle me). Anyway, a true salesman tells you what you want to hear and conveniently leaves out all the negative stuff. I don't do that. I'm incapable of doing that. It's why we don't have a lot of pole vaulters and hammer throwers on our team. I pretty much tell them: We have no place to practice and we have no specific coaches for your events.

Well, here was my thought: The "sales" part of recruiting is not hard for me at all. In fact, it's a piece of cake. That's because I truly believe in, and truly love, what I am selling. Marist College. Running Red Foxes. I've lived it for more than half my life. And the past generation or so of Running Red Foxes have been an absolute pleasure to coach. It gets better every year, and you guys keep improving upon it.

One of the cornerstone principles upon which the college and the Marist Brothers order was founded is something I believe very strongly in: SERVICE TO OTHERS. I try to live my life each day with that thought in mind. And it's one of the things I would like to instill in you guys.

It's why I was truly upset on that bus ride home from Albany back in October when ROLEK and KEENAN (yeah, him again) were jokingly goading some of the girls about what a sham "community service" is. Now, I know they were playing along to piss people off (something they are very good at, ha!). But still ...

And so, as finals approach and the holiday break is almost upon us, this long-winded post ends with the following reminder: PLEASE BRING DOWN ANY OLD SNEAKERS OR T-SHIRTS to my office, and I will see to it that they are donated to a country and to people that are in dire need of this gear. I have about 5 pairs of sneakers in my office currently heading overseas in a box somewhere. I'd love to add to that.

BRING THEM DOWN.

See you all at 6:30 a.m. for Monday practice. With freezing rain in the forecast, you can bet I'll be jogging laps in the gym.

Friday workout at Luty Dr

Guys:

With Phil taking over the men's and women's track teams for the Fordham meet at Friday, he has asked me to oversee the distance ladies for their fancy workout at the Tenney Stadium "track." As a result, I may not get over to Luty for your fartlek/interval road workout.

NOT A BIG DEAL. I just stand there next to my car anyway.

Here's what we are looking at: 5 x the loop. Hard. With 4 min active recovery between. Pretty simple stuff. Break into groups accordingly.

Listen: It should be hard but in control. Everyone should feel like they could do another interval, if necessary. Hard, but in control.

I will be at McCann all day and will touch base with you guys before you head on over to Luty.

For Keenan and Conor: Stop by McCann before you head out there if you have any questions. I should be in the lobby/gym area, or if not up at the fancy "track."

Upcoming training schedule

Hello men. As promised, here is a little more detailed schedule for you guys for the near future. This is as much for my organization as well as for your information.

Thursday: Morning double, everyone; Afternoon: Middle distance guys on the McCann Track for a strength-based workout that goes like this:
1 x 400 strider
2 x 800 @ 2:30, 3 min jog between
2 x 400 @ 70, 2 min jog between
2 x 200 @ sub-30, short rest between, then long rest before ...
1 x 800 @ 2:20! To end it.
You'll hate me, but it's a good, early-season strength workout.

Friday: Rest of the distance group. Luty Drive fartlek. To be explained. It's an OUTDOOR workout. Come dressed accordingly. Gym not available due to home women's basketball game.

Saturday: 9 a.m. long run. The usual. Tower is fine for those who so choose.
Sunday: 9 a.m., regular/shorter run.

Monday: 6:30 a.m. double; afternoon: regular distance day/strides

Tuesday: Accelerator run for LD guys; track workout for the rest of the team. Mile/3k guys will do the workout above from the mid dist group, with some modification on interval split times. Mid-distance group will do the following workout in McCann: 1 x 400 stride; 1 x 400, 8 x 200, 1 x 400. Times 2. Intervals/rests will be explained on that day.

Wednesday: Distance day. Strides. Drills.

Thursday: 6:30 a.m. double. afternoon: regular distance day/strides

Friday: We welcome the entire team into the McCann Center for the first time (this includes long-distance group). NOTE: Practice will be later on this day for a variety of reasons (3:15 p.m.). Workout TBA based on how the next week or so goes.

Saturday/Sunday: Usual morning long runs, and then it's finals week.

NOTE WELL: For simplicity sake, if it's OK with you boys I will put up the winter break training schedule on this blog. Let me know if there are any issues/complaints with that.

Winter training

We always talk about the importance of summer training -- putting in the base mileage, getting geared up for cross country, blah, blah, blah.

Today, it's time to talk about winter training.

Winter training is GREAT. In a lot of ways, it's better than summer training. Here's why:

1. No heat. Heat kills. Training in heat is fraught with danger. It dehydrates you. It depletes you of needed minerals. It's hard. We still must do it, but it is taxing on your body.
2. Teammates! With the exception of the two weeks you are home for the holidays, winter training is team training. And team training is always a good thing.
3. Instant gratification. Unlike the summer, where the season and the meets are very far away, winter training leads immediately to indoor racing. Your goals are tangible and within reach. Extra motivation, to be sure.
4. Clean air. There's something about training in intense cold that feels cleansing to your breathing system. At least for me. No humidity. No pollen. You can breathe, breathe deeply, and maximize your training.

Now, this all sounds so glorious and beautiful and idyllic. Doesn't it? But the bottom line on winter training is this: It's hard. It's hard to get your ass out the door when it is freezing out, when it is dark out, when the snow is falling. But what is hard also hardens you, makes you tougher, makes you stronger. And isn't that the essence of what we do with our running?

So get to it. Get at it. Get motivated. Stay motivated. And run. A lot.

Welcome back

Hello men. It's been a while between posts, as we are "in between" seasons. I'll do my best to update this space regularly. As you know, my life is busy and sometimes there are gaps. I hope you understand.

To recap cross country one last time: It was a strong, positive season. There were far more positives than negatives. We achieved a lot of personal and team goals, we fell short on others. In other words: Life. We've had better seasons historically; we've had a lot worse ones as well. Again: Life.

Weather was more of a factor at meets than I can remember in years. Specifically, heat. Again: Life happens. We persevered after a midseason meltdown at Mets. Lesser teams would have folded up their tents and packed it in. This team did the exact opposite. Three weeks later at MAACs, we had another dominant performance, our best team moment of the season. And then we culminated it with a strong IC4A performance. Regionals was weird, as has been chronicled. But again, I cannot fault the effort nor the training.

And so we move on.

It has been a pleasure to meet one-on-one with you guys to discuss training, long-term and short-term goals. As a coach, it's what I live for. The longer I do this, the more I enjoy the PROCESS of coaching as much if not more than the RESULTS (meets, etc). And so this feeling out process -- especially with you freshmen, as I get to know you guys as runners -- is really a lot of fun. I hope you think I am "ill" as one recruit asked Duggan about me. Ha!

You guys are obviously very motivated, as each of you has gone out of your way to meet with me during this crazy week for me personally. If you have not yet pinned me down, let's do it this coming week. It's important. For me. For you.

The training groups this winter/spring will be:

1. Mid-distance (800 on down). This group will race mostly the 800, with occasional relay efforts and out of event races, not about 1000 meters.
2. Mile/3k (Distance 1). This group will race predominantly the mile/3k, but also will go up and down as needed or desired.
3. 3k/5k (Distance 2). This group will race predominantly the 3k/5k indoors and longer outdoors. Rarely if ever will these guys race under 3k, and when they do it will be an "out of event" meet to be sure. Also, this group is less likely to race frequently indoors.

I am rejuvenated and looking forward to indoors.

Embrace the training. The weather's cold and it's dark more frequently. Now is the time to work. To do work. It's all ahead of us now.

'Tis the season to be ... running.

See you soon.

2007 season is over

It was an unusual and successful season for us. Unusual in that we had crazy warm weather, which hampered early-season performances and through us all out of kilter. Successful in that we nailed the MAAC meet and the IC4A meet, and had several strong individual performances at the Regional meet.

We hit some goals, missed others ... in other words, a pretty typical season.

I will do a more in-depth analysis in the coming days/weeks. I'm just glad we ended the season on a positive note with a strong IC4A performance, which has become our tradition at that meet.

VCP list, updated through 2007

Top team performances in school history at Van Cortlandt Park (through 2007)

1. MAAC Championships, October 27, 2006
Girma Segni 25:17.0
David Raucci 25:38.7
Conor Shelley 25:46.1
John Keenan 26:18.4
Justin Harris 26:40.0
Total time, top 5: 2:09:40.2
Average time: 25:56.0

2. ICAAAA Championships, November 18, 2006
David Raucci 25:32.9
Girma Segni 25:37.5
Justin Harris 26:10.9
Conor Shelley 26:12.5
Tom Williams 26:27.8
Total time, top 5: 2:10:01.6
Average time: 26:00.3

3. MAAC Championships, October 26, 2007
Girma Segni 25:21.0
David Raucci 25:29.8
Mike Rolek 26:04.0
Conor Shelley 26:16.5
John Keenan 26:56.7
Total time, top 5: 2:10:08.0
Average time: 26:01.6

4. Metropolitan Championships, October 6, 2006
Girma Segni 25:15.5
David Raucci 25:45.2
Conor Shelley 25:54.4
Justin Harris 26:33.1
Mike Cator 26:43.2
Total time, top 5: 2:10:12.9
Average time: 26:02.6

5. ICAAAA Championships, November 17, 2007
Girma Segni 25:36
David Raucci 25:38
Mike Rolek 26:10
Conor Shelley 26:19
Adam Vess 26:49
Total time, top 5: 2:10:32.0
Average time: 26:06.4

6. ICAAAA Championships, November 18, 2000
Mike Nehr 25:58.7
Jason Grady 26:04.7
Jamal Padgett 26:09.7
Greg Salamone 26:11.6
Pat Driscoll 26:28.6
Total time, top 5: 2:10:53.5
Average time: 26:10.7

7. MAAC Championships, October 28, 2005
Girma Segni 25:29.3
David Raucci 25:54.4
Mike Rolek 26:35.0
Matt Szymaszek 26:51.6
John Keenan 26:54.1
Total time, top 5: 2:11:44.4
Average time: 26:20.9

Van Cortlandt Park sub-26:30 list, all-time (through 2007)
Name Time Month/Year
Mike Melfi 25:11 10/1998
Mike Melfi 25:12.3 11/1998
Girma Segni 25:13.5 09/2007
Girma Segni 25:15.5 10/2006
Girma Segni 25:17.0 10/2006
Girma Segni 25:21.0 10/2007
Jerry Scholder 25:25 11/1976
Girma Segni 25:29.3 10/2005
David Raucci 25:29.8 10/2007
David Raucci 25:32.9 11/2006
Jerry Scholder 25:35.3 10/1978
Girma Segni 25:36 11/2007
Girma Segni 25:37.5 11/2006
David Raucci 25:38 11/2007
Kirk Dornton 25:38.1 11/2002
David Raucci 25:38.7 10/2006
Girma Segni 25:41.8 11/2005
Girma Segni 25:42.7 09/2005
Kirk Dornton 25:45.0 10/2002
David Raucci 25:45.2 10/2006
Conor Shelley 25:46.1 10/2006
David Raucci 25:49.7 09/2005
Kirk Dornton 25:50.0 11/2002
David Raucci 25:51.0 09/2007
Kirk Dornton 25:51.5 10/2003
Don Reardon 25:51 10/1987
Mike Nehr 25:52.2 11/2001
Pete Pazik 25:54 09/1984
David Raucci 25:54.4 10/2005
Conor Shelley 25:54.4 10/2006
Ben Hefferon 25:58.6 11/1998
Mike Nehr 25:58.7 11/2000
David Raucci 25:59.5 10/2005
Jerry Scholder 26:02 10/1977
Jason Grady 26:02.8 09/2000
Matt Cole 26:02.9 10/1978
Kirk Dornton 26:02.9 10/2001
Jamal Padgett 26:03.5 11/2001
Greg Salamone 26:03.9 10/1999
Mike Rolek 26:04.0 09/2007
Jason Grady 26:04.7 11/2000
Ron Gadziala 26:05.2 10/1978
Mike Nehr 26:06.6 09/2000
Dave Swift 26:07 09/1994
Mike Nehr 26:07.5 09/2001
Jamal Padgett 26:09.7 11/2000
Mike Rolek 26:10 11/2007
Don Reardon 26:10 10/1986
Kirk Dornton 26:10.0 09/2001
Justin Harris 26:10.9 11/2006
Justin Harris 26:11.4 10/2004
Greg Salamone 26:11.6 11/2000
Greg Salamone 26:11.9 11/1998
Don Reardon 26:12 09/1984
Kirk Dornton 26:12 11/2003
Geoff Decker 26:12.5 10/2003
Conor Shelley 26:12.5 11/2006
Bob Coufal 26:14 11/1977
Geoff Decker 26:14 11/2003
Jerry Scholder 26:14.8 10/1978
Fred Kolthay 26:15 11/1976
Glen Middleton 26:15 10/1984
Jason Grady 26:15.7 11/2002
Greg Salamone 26:16.0 10/1999
Conor Shelley 26:16.5 10/2007
Jason Grady 26:16.8 10/2002
Girma Segni 26:17 10/2007
Steve Hicks 26:18 10/2004
Ben Hefferon 26:18 10/1997
John Keenan 26:18.4 10/2006
Pat Driscoll 26:18.6 11/2001
Conor Shelley 26:19 11/2007
Jerry Scholder 26:20 09/1977
Kirk Dornton 26:20.5 10/2003
Geoff Decker 26:21.3 09/2004
Justin Harris 26:23 11/2004
Marty Feeney 26:23 10/1992
Greg Salamone 26:24.1 10/1999
David Raucci 26:24.3 11/2005
Jamal Padgett 26:24.6 11/2002
Greg Salamone 26:25 10/1998
Jamal Padgett 26:25.8 10/2001
Geoff Decker 26:27.0 09/2003
Tom Williams 26:27.8 11/2006
Geoff Decker 26:27.9 10/2003
Pat Driscoll 26:28.8 11/2000
Jerry Scholder 26:29 10/1976
Justin Harris 26:29.1 09/2004

Analysis of IC4A field

Normally, when I receive a list of teams in our race, I break it down and figure out which teams we are hoping to run well against, etc.

I'M NOT DOING THAT FOR THIS MEET.

As stated in the last post, this meet is about pure running, pure racing. Free and easy. Go down there for the love of the sport and the love of the competition and ... you guessed it ... JUST RACE.

The field is a strong one and will enable us to run fast times if we are physically and mentally prepared.

Pure running. Pure racing. Just race.

IC4A Championships: Who is in our race

Here is a list of teams in the IC4A Championship Division:

Columbia
Delaware
Duke
Duquesne
George Mason
Georgetown
Iona
La Salle
Marist
UMass
New Hampshire
Princeton
Rider
Saint Joseph's
William and Mary
Yale
Cornell

Why Van Cortlandt matters

With the disappointment of our missed team goal at Regionals still fresh in my mind, I had an interesting thought today as I ambled slowly through the McCann Center parking lot.

How you judge teams and performances -- from meet to meet and from year to year -- is relative and in some ways arbitrary. I mean, it's not like we get to choose which league, conference or region we get to be affiliated with. There are no "rules" that say we get to run against teams with the same amount of scholarship funding, facilities, etc. Listen, I'm not using any of this stuff as excuses in any way, nor am I trying to feel sorry for myself or for you guys. We could have run better on Saturday, and we did not.

But again, we must be careful how we judge ourselves, and perspective is very important. A former runner of mine called and commented how well he thought we ran at regionals based on our fast 10k times -- especially compared to past years and past programs on the Franklin Park course (heck, our JV top 5 was as good or better than past varsity teams on that course in that meet!. I downplayed it, saying we didn't get the job done. But I thanked him and it gave me pause to think.

Again: Put us in a different conference (say, a conference that we used to be affiliated with before the MAAC), and we might be perennial champs and hanging banners in the gym. We are not, and yet we relish the satisfaction of being a strong 2nd to a national powerhouse. It may get us somewhat overlooked internally, and Internet threads out there can go on and on about what a weak D1 conference we are in. Like we have a choice. Such is life. Put us in a big-time power conference and maybe we are middle/back of the pack, and running strong and putting in the same ball-busting effort that I love about you guys.

What does it all mean? It all boils down to effort. Heart. Guts. It's also why I love our VCP list and our VCP history. We run the course enough. The course is the same as it always was. Sure, we have hot days; windy days; rainy days; cold days. But over the course of 4 years of running at VCP -- individually and as a team -- we pretty much know where we stack up in the history of Marist Running.

Doesn't matter what conference we are in.
Doesn't matter which IC4A race we run in.
Doesn't matter what team placement we get.

Your VCP time is who you are, as a collegiate cross country runner, and in the history of our Marist program.

You get one last crack at the course on Saturday -- for the year (underclassmen) and for your career (seniors). Try to make the most of it. Savor it.

Most importantly, treat IC4As for what it truly is: Pure running. Pure racing. It's why we go to this meet, and other teams just go home. Pure running. Pure racing.

As Jut always liked to say: Just race.

And remember: Van Cortlandt Park matters.

Looking ahead: ICAAAA

Who is running what ...

JV race, 9:30 a.m.
Bryan Dixon
Pat Duggan
Theo Marak
Greg Masto
Matt Maynes
Sam McMullen
Zak Smetana
Nick Webster

Varsity race, 10:15 a.m.
Tom Dixon
Alex Emerel
Matt Janczyk
Tim Keegan
John Keenan
David Raucci
Shane Reilly
Mike Rolek
Girma Segni
Conor Shelley
Joe Tarantello
Adam Vess

What is the ICAAAA?
For the new guys, a little perspective. The IC4A stands for the Intercollegiate Association of Amateur Athletes of America. It is older than the NCAA. This cross country championship is the 99th annual IC4A meet. Prior to 1996, the IC4A meet was a HUGE deal. It acted as the NCAA Championship qualifier for what is now District 1 and District 2. It was a huge meet. The NCAA determined that having two regions qualify in the same race was not "fair," forcing the current NCAA Regional format and forcing the IC4A meet to be separate from the process. The IC4A meet moved to a mid-season date (two weeks prior to conference, roughly same timeframe as current UAlbany meet) but due to lack of attendance, it moved to this season-ending date a few years later.

IC4A teams are basically in the East and Northeast, but many southern schools are in the conference as well. It is still a big meet, but not nearly as big as it used to be. It is a BIG meet in the history of the Marist program as we have attended ICs pretty much every year. There are two divisions: Championship and University. We have raced in both, and have had success in both. This year, we are entered in the Championship Division. We placed 5th in that division in 2006, our best finish in school history. We won the University Division in 2000, obviously our best finish in that division.

What does it mean to us?
It is our season-ending meet, and the final cross country race in the careers of the seniors. Fittingly, it is at Van Cortlandt Park, where we race most frequently. So it gives the seniors -- and everyone else -- one final crack at the famed 5-mile course. Our goal is to carry through our peak phase through Saturday and end the season on a positive note.

Splits, splits, more splits

Varsity race, Saturday:
1 mile, 2 mile, 5k, 8k, 10k

Girma
4:51, 9:54, 15:28, 24:44, 30:45.80
David
5:01, 10:11, 15:48, 25:32, 31:57.90
Conor
4:56, 10:09, 16:03, 25:46, 32:01.45
Rolek
4:52, 10:10, 16:12, 26:08, 32:24.40
Vess
4:53, 10:08, 16:08, 26:13, 32:44.95
Keenan
4:57, 10:20, 16:25, 26:35, 32:59.15
Keegan
4:58, 10:22, 16:33, 26:50, 33:39.60

JV race, Friday
5k, 8k, 10k
Shane
16:21, 26:14, 32:33
T-Dix
16:45, 26:44, 33:10
Emerel
16:45, 26:46, 33:18
Joe-T
16:45, 26:48, 33:22
Zak
16:45, 26:56, 33:46
Janczyk
16:45, 27:32, 34:33
Duggan
17:16, 27:53, 34:40
Webster
17:14, 27:56, 34:45
Masto
17:35, 28:25, 35:25
B-Dix
17:41, 28:47, 35:52

Friday at Franklin Park

Great day for most who raced. Here are the results:

Shane Reilly 32:33, 10th
Tom Dixon 33:10, 18th
Alex Emerel 33:18, 19th
Joe Tarantello 33:22, 21st
Zak Smetana 33:46, 23rd
Matt Janczyk 34:33, 28th
Pat Duggan 34:40, 29th
Nick Webster 34:45, 31st
Greg Masto 35:25, 36th
Bryan Dixon 35:52, 39th

I believe those are PRs for everyone.

Weird day at regionals

Guys,

Strange day. Disappointing, to be sure, but different than last year.

Girma ran well. Conor ran well. Everyone else ran so-so to not-so-well. Yet as a team, if you look at the region, it would have been difficult to place a lot higher. The region is tough. I cannot fault the effort on anyone's part here. The effort was there. The result was not. That is life. I don't like it, but that is life.

It's time to regroup and get ready to end the season on a positive note at IC4As. We can do this. We must do this. I look forward to it.

Coach Pete


Segni's record-breaking performance leads men's xc at regionals

BOSTON, Mass. -- Junior Girma Segni (Bronx, NY) shattered the school record at Franklin Park's 10,000-meter cross country course Saturday, leading the Marist College men's cross country team to a 17th-place finish at the NCAA Northeast Regional Qualifier.

Segni placed 28th in 30:45.80, bettering Greg Salamone's 1999 mark of 31:17 and becoming the first Marist cross country runner under the 31:00 mark for the distance in school history. Segni's overall finish was the second best in school history, trailing only Mike Melfi's 25th-place finish at the 1998 regionals at Van Cortlandt Park. The team scored 458 points and equalled the 2006 team placement out of 41 teams in the region.

Junior David Raucci (Clermont, NY) was 87th in 31:57.90. Sophomore Conor Shelley (Rockville Centre, NY) followed closely in 93rd place, posting a personal-best time of 32:01.45. Senior captain Mike Rolek (Maplewood, NJ) was 119th in 32:24.40 and freshman Adam Vess (Cromwell, CT) rounded out the scoring pack in 141st in 32:44.95.

The men's cross country team concludes its season Saturday at the ICAAAA Championships at Van Cortlandt Park.

Team finish: Marist 17th of 41, 458 points

Marist finishers:
28. Girma Segni 30:45.80
87. David Raucci 31:57.90
93. Conor Shelley 32:01.45
119. Mike Rolek 32:24.40
141. Adam Vess 32:44.95
148. John Keenan 32:59.15
177. Tim Keegan 33:39.60

VARSITY: FIX THIS

Below is our team's history at the regional meet. 15th is the best. I want our best to be better.

DO SOMETHING ABOUT IT.


1997: 26th, 698 points, Franklin Park
1998: 15th, 406 points, Van Cortlandt Park
1999: 18th, 524 points, Franklin Park
2000: 15th, 430 points, Van Cortlandt Park
2001: 20th, 510 points, Franklin Park
2002: 15th, 432 points, Van Cortlandt Park
2003: 16th, 442 points, Franklin Park
2004: 20th, 558 points, Van Cortlandt Park
2005: 16th, 456 points, Franklin Park
2006: 17th, 455 points, Van Cortlandt Park
2007: ?, ?, Franklin Park

Training schedule

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.

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!

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.

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.

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.

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.

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

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.

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.

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.

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 ...

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

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.

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.

Bowdoin workout

Great workout today, men!

The early crew reported with a good job in the morning, and the afternoon team workout went really well. I was happy to see everyone working hard and getting through the entire workout, which took about 40 minutes to complete.

Great effort after a tough week of mileage in the heat.

Long run Saturday morning, then a very easy day Sunday, followed by a relatively restful week (60-70) next week leading up to Mets on Friday.

Nice job.

Today's workout

Great job today to those of you that knocked out the 2 x 4km thresh/tempo workout under the blazing hot sun at Vassar Farms. Wow. It was nearly 90 degrees, humid and windy. What's with this summer that won't end? Nicely done.

Wednesday will be an easy distance day with some light strides at North Field.

Thursday is a double day (a.m./p.m.)

Friday is hill fartlek at Bowdoin.

Keep it up, men!

Iona MOC photos

Hello men: Go to www.stocktonphoto.com to check out pictures from Saturday's meet.

I'm guessing most of you will be too cheap to buy any of the pix, but they are pretty good nonetheless.

Asics order information

I'll have this information at practice on Tuesday but in case you check ...

Everyone: Half-zip tops and 2 pairs of shorts, cost for all is $50.

Individual orders:

Joe T.: $57
Tom W.: $51
Adam: 2120, $57; Kayano, $81; T-shirt, $10
Keenan: Kayano, $81; 2120, $57 each; shirt, $35
Zak: $66
Sam: $114 total
Duggan: $66
Nick: $57 + $10 for shirt
Keegan: $57
T-Dix: $57
Alex: $51
Conor: $20 total

Hydrate for a HOT workout on Tuesday!

Individual post-race analysis: Iona MOC

Here is my individual, post-meet analysis for those of you who raced Iona MOC. I’ll post some possible VCP goals for the Mets meet in a few days. Hope you are enjoying the now-alive blog. I’ll do my best to keep it going.

3. Girma Segni 25:13.5. Personal-best time. Great effort! You looked smooth and in control throughout. Nicely done! What was great about this is that you were nowhere near 100 percent physically. So hopefully, big improvements are on the way.

15. David Raucci 25:51.0. A solid effort for you, but not what you were hoping for. You are training hard, and I think you were a little “off.” I think your big-time goals are still well within reach. Keep working hard. The important meets are all ahead, and you have never been fitter or worked this hard at this point in the season.

64. Mike Rolek 26:51.2. Another solid effort, and an important one for this team. I think you are primed for your best season yet. Keep it up, and stay healthy! Train smart and hard, stay positive and remember: you can kick with anyone around you at the end of the race.

78. Adam Vess 27:11.1. A too-fast start led to a too-slow finish. That’s the simple analysis. Digging deeper, I think your training level is very high right now, and has left you at less than 100 percent in terms of racing. That’s OK, but you should be – AND WILL BE –- a lot faster than this. It’s all part of the plan. Expect a big leap of improvement the next time out.

100. Timothy Keegan 27:42.1. Although the time is about a minute off where I expect you to be, your effort was strong and key as our 5th man. Nicely done. Keep up the great work. I think you are slowly adapting to the stresses of college training and racing. Keep it up!

111. Conor Shelley 27:52.0. Way, way off where you should be and where you will be. You are coming along quickly in training. Keep working hard. Keep believing in yourself as much as me and your teammates believe in you.

117. John Keenan 28:06.9. This was another flat effort from you, I know you are capable of about 2 minutes faster than this! You are training really well right now, and preparing mentally. Keep doing what you are doing, and things will start breaking your way. They must!

125. Matt Janczyk 28:18.7. You were only about 10 seconds off your all-time VCP best, which on this day was pretty amazing considering the entire field was a bit off that. Your effort was strong, and you are giving us even more depth than expected. Keep it up and great things will continue to occur.

129. Nick Webster 28:23.2. This was a solid, first-time effort at VCP. You were definitely feeling things out for your first time on the 5-mile course. Aim for about 27:30 (or faster) your next time out. I feel that is definitely doable.

134. Tom Dixon 28:31.5. Similar to Matt Janczyk, I thought this was a solid and positive effort. Your times will come down significantly once we back off training. Trust it, and trust yourself. Good job. Think PR next time out.

144. Joe Tarantello 28:50.8. Ditto T-Dix. Strong effort, and with continued hard work and backing off, the time could drop by 1 minute or more. Keep up the excellent work. Think PR next time out.

149. Kris Geist 29:02.5. All things considered, this was a positive start for you. Your legs are going to be a bit weary from the increase in training, but I expect you to bounce back, and quickly. You need to advance to close to the scoring pack. You can do that!

151. Zak Smetana 29:05.0. This was a strong start to your VCP career. Ultimately, I want you aiming for 27:30 or faster, but for now on this high-volume training, this is a decent start.

173. Tom Williams 30:22.5. Not much to say about this, other than it will get better.

176. Patrick Duggan 30:28.7. Ugh. You wound up in the ambulance after this, so obviously you were affected by the conditions; perhaps you entered the race a bit tired and dehydrated. Either way, I’m glad you are OK. We’ll have you lay low for a few days before resuming normal training.

General comments: We’re sticking to the plan, men. Continued hard work will lead us to where we want to go. We’ll back off slightly for Mets (not much) and hopefully see some big leaps in racing times on Friday, October 5. I’m proud of the work you guys are putting in; we are going to maintain this level, and then gradually back off in the volume. Remember: The entire season is still in front of us. September meets are not that important in the overall scheme of things; kind of like spring-training baseball. The “regular season” starts in October. Let’s be ready to make it great.

VCP individual bests to date

VCP Personal-Best Times, as of September 2007

Girma Segni: 25:13.5
David Raucci: 25:32.9
Conor Shelley: 25:46.1

John Keenan: 26:18.4
Tom Williams: 26:27.8
Mike Rolek: 26:35.0

Alex Emerel: 27:07.2
Adam Vess: 27:11.1
Rob Fleming: 27:35.2
Teddy Marak: 27:35.5
Kris Geist: 27:41.4
Tim Keegan: 27:42.1
Tom Dixon: 27:51.0

Matt Janczyk: 28:07.4
Greg Masto: 28:10.2
Nick Webster 28:23.2
Joe Tarantello: 28:39.3

Bryan Dixon: 29:02.1
Zak Smetana: 29:05.0

Matt Maynes: 30:00.2
Pat Duggan: 30:28.7

Sam McMullen: None yet
Shane Reilly: None yet
Mike Holinko: None yet

Possible change in plans: Tuesday

With expected high heat and humidity on Tuesday, I'm considering changing the workout venue to Locust Grove, where there is ample shade. We'll use the usual loop we have in there in the past. I'll wheel it out and try to avoid that rocky downhill portion. We'll see. I'll keep you posted ...

Training schedule, this week

Monday: 6:30 a.m. double; afternoon practice, distance
Tuesday: Vassar Farms, thresh workout; 2 x 4km
Wednesday: Distance/strides
Thursday: 6:30 a.m. double; afternoon distance
Friday: Bowdoin Park. Hill fartlek.
Saturday: Long
Sunday: Easy or off

Note: Guys that want/need a day off should take it on any easy day this week. If it is a double day, you can simply run short in the morning and take off in the afternoon.

We want to hit 70-80 miles this week. We'll back off slightly the week of Mets.

More thoughts

OK. So today wasn't a great representation of what this team can do.

However ...

You guys have been working your ASSES off in training the past month. Really hard stuff. Harder than any team I've coached.

Last week, from Sunday to Saturday, with bookended long runs, most of you got over 80 miles in. With two quality workouts.

THIS IS WHAT WE NEED TO BE DOING, IN SEPTEMBER.

The races that matter? They are in OCTOBER AND NOVEMBER. When that time comes, this work should make you ready for those meets.

This coming week, we will be working hard again. Get ready for it. Look forward to it. And get mentally prepared NOW for Mets, where we can do some serious stuff.

Wow. Two posts in one day after none for 3 weeks!

What's this? A post? YES!

Hello men,

Below is what I sent to Marist sports info for today's meet. Great job for Girma!

As a team, our best showing ever at this meet. But overall, not a great team effort. We are MUCH BETTER THAN THIS!

And, you know what? We will show everyone that in two weeks. At Mets.

I'll do my best to update this more frequently in the coming days/weeks.

See you Sunday morning,
coach pete


NEW YORK – Junior Girma Segni (Bronx, NY) ran the third-fastest time in Marist College men’s cross country school history at Van Cortlandt Park Saturday, leading the Running Red Foxes to an eighth-place finish at the 13th annual Iona College Meet of Champions.

The Red Foxes scored 193 points, narrowly missing seventh place (Army) by two points (191). The placement was the highest for a Marist team in meet history, eclipsing the 2005 team’s showing of 10th place with 329 points.

Segni ran a personal-best time of 25:13.5, placing third overall in the field of 205 runners. The time was two seconds faster than his previous best of 25:15.5, set at the 2006 Metropolitan Championships. On the school’s all-time record list, he trails only 1999 graduate Mike Melfi, who ran 25:11 and 25:12.3 during the 1998 cross country season at VCP.

Junior David Raucci (Clermont, NY) placed 15th overall in 25:51.0. Raucci is a model of consistency on the Van Cortlandt Park course. It was his seventh time under the 26:00 barrier on the famed, 5-mile layout. It was also Segni’s seventh sub-26:00 on the course as well.

Senior captain Mike Rolek (Maplewood, NJ) was 64th overall in 26:51.2, less than 15 seconds off his all-time best on the course. Freshmen Adam Vess (Cromwell, CT) and Timothy Keegan (Huntington Station, NY) rounded out the top five for the Red Foxes, placing 78th (27:11.1) and 100th (27:42.1), respectively.

The men’s cross country team returns to action Friday, October 5, at the Metropolitan Championships at Van Cortlandt Park.


Marist finishers:
3. Girma Segni 25:13.5
15. David Raucci 25:51.0
64. Mike Rolek 26:51.2
78. Adam Vess 27:11.1
100. Timothy Keegan 27:42.1
111. Conor Shelley 27:52.0
117. John Keenan 28:06.9
125. Matt Janczyk 28:18.7
129. Nick Webster 28:23.2
134. Tom Dixon 28:31.5
144. Joe Tarantello 28:50.8
149. Kris Geist 29:02.5
151. Zak Smetana 29:05.0
173. Tom Williams 30:22.5
176. Patrick Duggan 30:28.7
205 finishers


Team standings:
1. Iona 72, 2. Brown 77, 3. Penn State 93, 4. Navy 109, 5. American 120, 6. Cornell 176, 7. Army 191, 8. Marist 193, 9. U Mass Lowell 224, 10. Youngstown State 320, 11. Manhattan 337, 12. Harvard 354, 13. Kutztown 399, 14. Brockport State 428, 15. Albany 431, 16. West Virginia Wesleyan 459, 17. Le Moyne 462, 18. FDU 517, 19. NJIT 589, 20. LIU Inc.

West Point scrimmage on the mountain

Results from Friday's scrimmage meet at West Point. Hilly as all heck! Nicely done for those who raced. For those who didn't ... you are lucky. Check out the pace-per-mile chart below.

Note that barring natural disaster this will be your SLOWEST pace of the year by a lot, considering the brutal terrain.

Great job, fellas. See you Monday morning for the Mad Dash workout.

I'll do my best to post more frequently ...


1-David Raucci, 19:57.2. 5:21.0 pace
13-Nick Webster, 21:14.30 . 5:41.7 pace
19-Timothy Keegan, 21:27.90 . 5:45.4 pace
25-Matt Janczyk, 21:47.50. 5:50.6 pace
33-John Reilly, 22:09.30. 5:56.5 pace.
34-Sam McMullen, 22:11.00. 5:56.9 pace
35-Joe Tarantello, 22:14.10. 5:57.7 pace.
36-John Keenan, 22:17.50. 5:58.7 pace.
39-Thomas Dixon, 22:40.30. 6:04.8 pace.
41-Zak Smetana, 22:44.50. 6:05.9 pace.
45-Ted Marak, 23:22.50. 6:16.1 pace.
46-Patrick Duggan, 23:28.50. 6:17.7 pace.
52-Greg Masto, 23:59.30. 6:26.0 pace.
55-Michael Holinko, 24:30.90. 6:34.4 pace.

Ogden Hills

Monday, August 27, 2007: Another new cross country season begins, and it begins as always -- with the Ogden Mills Hills workout.

How long have we been doing this workout? Well, so long that the official name of the park is no longer even Ogden Mills but rather the Staatsburgh State Historic Site.

Some older guys were grumbling that this was a "lame" first workout. But I'm a big believer in tradition, and we have been doing this first workout every year I have been coach -- since 1991, when many of you current runners were in DIAPERS! True story. I've been doing this a LOOOOOOOONG TIME!

Anyway, I love the workout. I get to see the guys many times on the hills. We did 3 sets of 5 under the blazing sun. The attitude was serious. The pace was quick.

GREAT JOB GUYS. A good start to what we are hoping will be a special season for the Running Red Foxes.

Check this blog frequently for updates on the team, workouts, meets, splits, etc.

coach pete

Hello men!

Welcome to the TEAM BLOG. Check it frequently for team updates, news, notes, practice information, splits, etc.

coach pete