Old School Photo

Just got the following email and accompanying photo from my good pal Marty McGowan down on Staten Island. Marty is a loyal Marist xc alum and true friend to our program on many, many levels.

Pete, I'm learning how to scan pictures onto the computer, and thought you'd like this one. It's the Marist X-C team from Fall 1971, my Junior Year.
from the top Coach Len Olsen, Bob Nelson, Pete Rock, Jay Doyle ( Jay was our # 1 runner that year ) Don Gilespie and ??? ( he was a grad assistant who sometimes showed up as an asst coach, forgot his name, sorry ) Bottom Row; John Petraglia, Bob Salomon, Me, with the sunglasses ( Bob and I were Co Captains that year and Pat " Milo" Stevens (No relation to Rich Stevens, who came on board outdoor season 1972). Thanks for the Christmas card, the kids are growing!! Stay safe. Marty

No snow here!

What an interesting weekend of weather, huh? Well, maybe not so "interesting" if you live on Long Island or New Jersey, where you had to shovel about 2 feet of snow.

Here in the Poughkeepsie area? All that was needed was a light broom to sweep off the dusting of snow we received. Weird, I know. Not that we are complaining up here ...

Anyway, hang in there and get your training in as you can. I am assuming track workouts will not be getting done anytime soon by those of the southern persuasion.

I guess you could call this storm "flaky" huh?

Oh! Keep voting on this poll. Only a few days to go ...

So much for planning ...

Creativity and clarity of thought do not come naturally to me. I have to work at it. As a writer, I have always marveled at those who can write fiction, short-story prose or poetry, and write it well. I'm not that creative. I need the real world to power my words. And even then, it's not that great.

Anyway, my creative task this week was to come up with a salient workout schedule for the break for the distance men of Marist College. This is always a difficult task. I want to strike the right chord of hard work, speed and recovery -- all the while knowing that several men probably will just train hard and well and not really follow the schedule religiously. Which is fine. But for those that like structure and will actually read and adhere to the schedule, it's important that I get it right. Or at least come close.

And so I struggled with it. But this morning, there was a breakthrough. Perhaps it's the latent journalist in me, the guy who needs a deadline to produce. Guys were starting to leave because they were done with finals; I had to produce something. So I sat down at the laptop and had an amazingly productive 1.5 hours this morning.

-- I completed the daily workout schedule. It had started percolating last week, was mostly done on Tuesday but needed some final tweaking on Wednesday morning. Done.

-- Not satisfied with that relatively easy task, I then plunged into some more long-range thinking. I decided to map out phases of training for the next three or so months of indoor track and early outdoor track. This is an important step for me; I tend to fly by the seat of my pants in terms of creating workouts. Often, I will script a workout while athletes are warming up for that very workout. This may seem chaotic, and perhaps it is. But to me, as long as there is a method behind the madness, it is OK. As long as I know what I want to get accomplished on that given day and that thought process is powering it, it should work out OK.

That is why creating these training cycles -- defining their length and their scope -- is important. Once the cycle is created, the actual implementation of the workouts can follow a seemingly endless and limitless pattern. As long as the concept behind the workouts is there, there are no bounds of how to execute what you want to get out of that workout.

So anyway, I felt really good about the thought process. Vess arrived -- with coffee! -- and we went over it for a few minutes. Excellent. A good morning of work. The December/early January time frame for all training groups consists almost exclusively of strength-based training. Hills. Fartleks. Accelerator (progression) runs. Tempos. Cruise ints. Stuff like that. Pretty basic. Right? Makes perfect sense. Right?

Feeling secure in my thought processes for a change ... and then in walks Mr. Awesome (Curt) and Conor. They have an idea. They have a great idea, they proclaim! Instead of the hill workout I had planned for them, they ask, would it be OK if they did quarters (400s). Quarters? Ha! Flies in the face of everything I was thinking about over the past hour or so.

Normally, I would dismiss this idiotic idea on its face. It's Dec. 16. Who the heck needs quarters of Dec. 16? But alas, I am a sucker for 400-meter workouts. It is my belief that quarters can be used for ANY training group at ANY time. Sprinters? Check. Mid-distance? Check. Long distance? Check. Marathon? Believe it or not, it can work there too!

The key is the proper volume, intensity and recovery. This is where I put my foot down. Mr. A and Conor said they were thinking "not that many quarters, like 8 of them, but pretty fast." Nope. Sorry boys. We do quarters on Dec. 16, we do A LOT of them.

The plan was hatched: 2 sets of 8. Short recovery. Cutdown style, but not too fast. No faster than 3km race pace. Still not a great idea in all, but it's quarters. I'm a sucker for quarters.

Well, it turned out to be a great practice. First and foremost, it must be noted that the hill repeat guys had a GREAT workout. Good for them. That's what they should be doing.

Mr. A and Conor? They ran the 16x400 workout to perfection. They looked relaxed, smooth and ran them in control (for the most part) and with short breaks. Again, was it the best workout on this day? Probably not. But it's quarters. It worked. They looked great, felt great and are confident in their fitness level.

Sometimes, you go with your heart and your gut. Macrocycles and microcycles are nice. But you coach people, not robots, and sometimes you listen, adapt and have fun.

Finals week, and planning ahead

This is finals week. The general policy is, we have scheduled practice every day, and it is optional. If you can show up, show up. If not, not. The majority of the guys come most days, but the top priority is acing finals.

Despite that, we had a pretty spirited workout in McCann and on the MidRise Hills today. Nicely done, men!

There has been some discussion among alums about the fancy AAU Championships. This traditional McCann workout (2x2 mile) is generally during midterm week in the spring semester, usually the second week in March, after the IC4As. I do not have a definite date yet, but you can use that as a guide.

I am willing to adjust slightly based on alum travel schedules. Especially Prinz, since he does not currently live on this continent, and said he might be in Po-Town for the AAU festivities. Looking forward to that if you can make it; should be fun.

Want a holiday card?

This post is for alumni, friends and others that I no longer see on a regular, daily basis.

We just got our family holiday cards in the mail today. They are really neat. If you would like me to mail you one, please e-mail me your current address. Since many of you have moved in recent years, I do not have updated mailing addresses on many of you all.

Please email me at runhed246@hotmail.com with your mailing contact information, or you can TEXT me if you have my number.

Happy Holidays, everyone!

Clairification on today's cold weather

For those men's distance runners reading this today before practice:

If you prefer to do the workout inside the McCann Center, text me and let me know and we'll discuss it. Keep in mind that we do not have access to the fieldhouse track till 3 p.m.

If you ask me my preference, I say go outside and do the accelerator. But if you want to do a workout indoors (probably thresh mile repeats, and a lot of them!), we can discuss.

Keep voting on the poll!

How cold is too cold?

Tomorrow (Friday), the workout protocol for the distance runners is the "Accelerator Loop." Some coaches call it a Progression Run. I like "accelerator." A more NASCAR feel to it. Hey, I used to have a mullet, remember? (Side note: Webster wants me to grow another one while he is away studying abroad in Italy; I am considering it; but I do value a happy marriage, too)

Anyway, back to the topic: Friday is accelerator. However, the weather forecast is for highs in the mid-20s and biting wind. Pretty typical winter weather for the mid-Hudson Valley, albeit maybe a bit early. A few men were wondering whether the workout could be changed and/or moved inside to the McCann Fieldhouse given the cold weather.

My initial, gut reaction was: Uh-uh. No. Accelerator is an outside workout. Cold and wind should not matter. If it were mile repeats at the track, then yes, maybe we bring it inside. But an effort-based, road-course workout? I think we can keep it on West Dorsey, thank you very much.

But I am always open to suggestions.

Generally, my rule for outside running: If it is icy and dangerous for cars, no off-campus distance runs. Otherwise, most days are OK for outside running. Unless you prefer inside.

OK. I'm going around in circles now. Good night, everyone.

What a poll!

Boy, this Bowdoin vs. Sunken Meadow thing is quite a neck-and-neck race. Every time I check, it is tied or one park is leading by a small margin. Good stuff!

Nice to be thinking about cross country still, despite the bone-chilling cold and snow of the inevitable winter.

Of course, with this raw weather comes a sense of renewal in that it means the beginning of track season.

My 6 a.m. jogs are joyless jaunts in the dark, with black ice lurking around every bend and hill, and biting wind turning my graying beard into icicles. And it's not even January yet! But I should not complain. Our morning run posse seems to grow by the day. I am the slowest of the group, which is good and bad. Today, my fastest training partner literally ran circles around me and another slow poke.

Anyway, keep voting, and keep reading.

And bundle up. It's cold out there.

Yale results, splits, etc

Women's meet results by event

60-meter dash
16. Rachael Eichacker 8.53 seconds
17. Meghann Cocca 8.53 seconds

200-meter dash
9. Holly Burns 26.94
18. Rachael Eichacker 28.23
20. Meghann Cocca 28.46

400-meter dash
4. Holly Burns 1:01.11

500-meter dash
3. Nicole Weir 1:25.60
4. Emilie Cardone 1:28.82

3000-meter run
1. Addie DiFrancesco 10:19.99
Splits
40.8, 83.1 (42.3), 2:04.8 (41.7), 2:46.3 (41.5), 3:27.6 (41.3)
4:08.8 (41.2), 4:50.2 (41.4), 5:31.4 (41.2), 6:12.6 (41.2), 6:54.2 (41.6)
7:35.8 (41.6), 8:17.0 (41.2), 8:58.5 (41.5), 9:39.9 (41.4), 10:10.99 (40.09)
1km: 3:27.6; 2km: 6:54.2 (3:26.6); 3km: 10:19.99 (3:25.99)
Comment: Ran like a clock. Great! Who knows if you could have kept this up for 5km? I think it would have been close. Nicely done.

Pole vault
9. Justine Colabraro 2.90 meters (9 feet, 6.25 inches)

Long jump
7. Brooke Kristensen 4.40 meters (14 feet, 5.25 inches)

Triple jump
4. Brooke Kristensen 9.71 meters (31 feet, 10.25 inches)

Men's meet results by event

60-meter dash
16. Mike McCloskey 7.32 seconds
18. Darren Bushey 7.60
21. Neal Viets 7.74

200-meter dash
18. Mike McCloskey 23.85
22. Neal Viets 24.54
23. Darren Bushey 25.25

400-meter dash
10. John Kristie 53.82
11. Phil Krupka 54.08

800-meter run
7. Alex Cuesta 2:01.28
Splits: 29, 59 (30), 1:30 (31), 2:01.28 (31.28). Comment: Section victory. Nicely done!14. Chris Vanzetta 2:05.09
Splits: 30, 61 (31), 1:32 (31), 2:05.09 (32.09). Comment: Not a great start, but it should get MUCH better.

Mile run
7. Matt Panebianco 4:40.14
33.9 (209 meters), 67.1 (33.2), 1:41.5 (34.4), 2:18.1 (36.6), 2:53.1 (35.0), 3:28.7 (35.6), 4:04.3 (35.6), 4:40.14 (35.84). Comment: No place to go but up!

3000-meter run
Note on splits. All runners were in the same section, which made splits very difficult to record. Panebianco and Janczyk did a great job of trying to record them, but they seemed a little off in spots. As a result, we will post 1km splits here so you can get an idea of the way each of the races trended. Hope that helps.

3. Nick Webster 8:55.44. 2:57, 5:54 (2:57), 8:55.44 (3:01.44)
5. Alex Ward 9:09.90. 3:00, 6:04 (3:04), 9:09.90 (3:05.90)
7. Colin Johnson 9:27.20. 3:00, 6:07 (3:07), 9:27.20 (3:20.20)
9. Will Schanz 9:38.48. 3:05, 6:19 (3:14), 9:38.48 (3:19.48)
10. Ryan Fitzsimons 9:42.24. 3:08, 6:22 (3:14), 9:42.24 (3:20.24)
11. Brendan Green 10:16.58. 3:13, 6:46 (3:26), 10:16.58 (3:30.58)

5000-meter run
6. Matt Janczyk 16:03.08
Splits
36.7, 73.3 (36.6), 1:49.8 (36.5), 2:27.1 (37.3), 3:04.7 (37.6)
3:43.3 (38.6), 4:21.1 (37.8), 4:58.4 (37.3), 5:35.7 (37.3), 6:13.3 (37.5)
6:50.7 (37.4), 7:28.3 (37.6), 8:06.8 (38.5), 8:45.6 (38.8), 9:24.9 (39.3)
10:04.3 (39.4), 10:43.8 (39.5), 11:23.8 (40.0), 12:03.0 (39.2), 12:43.7 (40.7)
13:24.6 (40.9), 14:05.2 (40.6), 14:44.8 (39.6), 15:24.9 (40.1), 16:03.08 (35.18)
1km: 3:04.7; 2km: 6:13.3 (3:08.6); 3km: 9:24.9 (3:11.6); 4km: 12:43.7 (3:18.8); 5km: 16:03.08 (3:19.38)
Comments: A 5km PR, because you have never run a 5km before on the track. And probably never will again. On that, we can agree.

60-meter hurdles
9. Mike Clifford 9.73 seconds

1600-meter relay
7. Marist A (Christie 53.8, Krupka 54.3, Cuesta 55.1, Panebianco 54.3) 3:37.72
8. Marist B (McCloskey 57.0, Viets 54.2, Josh Lopez 53.1, Johnson 61.x) 3:43.63
10. Marist C (Bushey 59.3, Vanzetta 54.7, Clifford 54.3, Janczyk 53.9) 3:49.39
Comment: Thanks to my son Joey for helping to time one of the relays. He got all the splits on his iPod. True story! And after checking with Coach Horton, his splits were accurate! Nicely done.

Pole vault
4. Max Carow 4.12 meters (13 feet, 6.25 inches)
8. Henry Zhang 3.82 meters (12 feet, 6.25 inches)

Rolek repeats in record form

Received this note via email from Marist alum (1973) Donald Paulson. A very nice note with some great news about fellow alumni runners. Here it is ...

Coach Peter:

Attached is a picture of Mike Rolek winning the Seaford Wellness Council's annual 5K run. The race was run yesterday (Saturday) in the rain and cold in Seaford, New York. Mike not only defended his title but also he set a new course record of 15:14.

Fellow alumni Mike Bamberger and DJ Paulson received medals in the event. Bryan Quinn, another alumni, competed. It was a great day for Marist Alumni racing. It shows the camaraderie and fellowship built up among the runners under your tutelage. You have a great program with great young men. As a parent of one of these runners, thank you.

Donald Paulson '73

FYI - Photo taken by Jack Healy, race photographer. I was able to get it so quickly because a club that I run helps sponsor this event.

Yale results/splits coming shortly

Hello all: I have been very busy with recruits the past few days so I have not been able to post the Yale results and splits. They will be posted as quickly as possible. Thanks for your patience.

The xc course poll seems to be getting a strong response. Keep it going. Keep checking, I'll get the Yale stuff up as soon as I can.

Housekeeping items

OK, I like the spirited cross country courses debate! I think Steve nailed it: Bowdoin and SM are about as equal as you can get. You can continue to discuss it, but his logic is sound and nearly bullet-proof.

Second item: Indoor track starts Saturday at Yale. Looking forward to getting back to the boards. This is a low-key meet to just get us going. Training has started in full force for the xc guys. The track guys have been going full force with Terry since mid-September.

After this, we have a month-long break from meets, but the training never ends.

Will post at some point Sunday with results, splits, etc., from Yale.

Cuesta: This one's for you!

One of our track guys, a long sprinter named CUESTA (his first name is Alex, but no one -- not even his mother! -- calls him that; he's just Cuesta; yes. his mother calls him Cuesta!) apparently is a big fan of this blog. Huge fan. Checks it every day. In class, even!

He gave me a hard time about not having many recent posts. Dude. We are in between seasons. I'll get cranking in due time -- today, in fact, as this is my second post! So anyway, I told Cuesta yesterday that I would do a post for him to satiate his need to read a post on this fancy blog.

There. How's that, Cuesta?

Oh, and a note to his professors: If he is reading this blog instead of paying attention to you in class: You have my permission to scold him, maybe even dock him a half-letter grade on class participation. He should NOT be reading this blog in class! Just like he should not be texting in class!

From all reports, Cuesta's in great shape. He's not hurt (that's BIG) and he's training hard and tough. That's good. He showed some real flashes of good stuff last spring, and we're hoping to start off a great junior year with a strong performance at Yale.

Speaking of which ... oh yeah, our first indoor track meet is Saturday! At Yale. But I guess you might have figured that out already. I will post the schedule here soon. And when I do, I'm sure Cuesta will be the first to read it!

Cross country comparisons

Sorry, have not been in blog mode of late. Just saw Keenan's and Jut's comments regarding xc course comparisons. Here are my two cents:

Regarding Sunken Meadow: Keenan makes some fair points. I am not familiar with the course too much, other than when we used to go down there for the season-opening Stony Brook meets. My last recollections from those meets was that the course was a mess. There were drainage issues and it just wasn't that good. Based on Footlockers being there, obviously it has been tidied up.

Look. I am biased toward Bowdoin. The course has been the same since Coach Horton and friends created it 20-plus years ago. It has never been in better shape than it is now. It is a very tough, very fair course. And again, it HASN'T CHANGED. To me, that is key. Has Sunken Meadow changed? I think maybe it has. Again, nothing against Sunken Meadow. It's a great course. But Bowdoin is reaching near legendary status at this point. I really think it is. And it is well deserved.

Regarding the twins' time at Bowdoin: Jut, those guys were CRUISING. They were NOT running all out; at least, that is how it appeared to me, and to legendary track announcer Ian Brooks, who was on hand to emcee the Nike meet (that was cool!). And why would they? They just needed to advance to Nats, where they will be facing pretty stiff competition. Could they have broken the Bowdoin record (which, Keenan my friend, is held by a fancy LI runner named Millieon? am I right?)? I would say most probably yes. That record is 15:39, for those keeping score at home ...

But don't read much into the fact that they ran a lot slower at Bowdoin than Holmdel. I do think Holmdel is not as tough as Bowdoin (oh boy, Curt is gonna come after me on this one, and maybe Emerel!), but I do not think you can just their times on face value. That's just my opinion.

Having said that: As good as those twins are, even all out I could not see them cracking 15:00 at Bowdoin. No way. No how. Based on that statement, Bowdoin is tougher than Holmdel. Bowdoin vs. Sunken Meadow? I will not form an opinion on that since I do not know enough about the current SM layout.

OK? OK.