OK. Time to start looking ahead to the late summer/fall 2010 and cross country season. Here are a few topics to go over with everyone …
Summer training
I met with most returning men about summer training, which should be slowly under way at this point. As a reminder, please email me weekly (Sunday night or Monday) with your previous week’s training. This will keep me updated and also will enable me to give you weekly feedback on what you are doing. A few basics …
Long run: Even in the early stages of summer buildup, you should be getting in a run that is 20-25 percent of your weekly mileage. This means that even at lower mileages, you should be getting a long run of 9-10 in at the beginning of this training cycle.
Post-run strides: Very important. Do them 2-3 times per week.
Mix it up: Don’t do the same amount of mileage every day. You should have a long run and a very short run (or off day) each week, and then fill in the blanks from there.
Hammer time!: As discussed with most of you, later in the summer training cycle (July/August), we will be introducing a long, continuous run of moderate intensity into the workout regimen. Basically, you can consider it “planned hammering.” This will occur one day per week (at most). And it will be PLANNED. Regular hammering, as always, is strongly discouraged.
Rest weeks: Every 4-5 weeks should be a “down” week in which your weekly mileage buildup will take a break. Often, it works out if you are on vacation, or we get a killer heat wave, etc. The key is to try to plan these out and not have them be forced upon us by illness or injury.
More specific details on summer training will follow in personal emails to each of you, and here at the fancy Blog Central.
Team captains
For men’s cross country and track, we will have four captains for 2010-2011, based on team voting and other factors. Congratulations to the following team captains for the upcoming year:
Adam Vess, Pat Duggan, Matt Flint, Tim Keegan
We have a lot of upperclassmen leadership on the men’s team to go along with this fine roster of captains. I trust and expect that all of you will do your part to keep the tradition of strong running and strong citizenship that has been evident in our program for a long time.
Cross country schedule
For alumni, parents, friends, etc., to help with planning, here is a quick look at our fall schedule. Note that not every runner will run every meet. We will be splitting the squad more than in the past, mostly because the squad is so darn big! It will all work out, and we look forward to the challenges that this schedule will bring to us.
Saturday, Sept. 4: Marist Invitational at Bowdoin Park. Teams committed to attending: St. Peter’s, Fairfield, Siena.
Saturday, Sept. 18: Iona Meet of Champions at Van Cortlandt Park
Saturday, Sept. 25: Fairfield Invitational at Fairfield University, CT
Friday, Oct. 1: Paul Short Run, Lehigh University
Friday, Oct. 8: Metropolitan Championships, Van Cortlandt Park
Saturday, Oct. 16: Penn State National Meet
Saturday, Oct. 16: University at Albany Invitational
Friday, Oct. 29: MAAC Championships, Hamonasset State Park, Madison, CT
Saturday, Nov. 13: NCAA Northeast Regional
Saturday, Nov. 20: IC4A/ECAC Championships, Van Cortlandt Park
Obviously, the squad will be split on Oct. 16, when we have two meets on the same day. Again, more details on this as we get closer.
Save the date!
Red Fox Trot 5km: For alumni, friends, etc. ... keep Saturday, September 11 free. That will be the date of the Red Fox Trot 5K race, starting and finishing at the Marist Riverfront. The race is a benefit for the Red Fox Club. The track/xc team will be on hand to provide course support and cheer on the runners.
Also: We have made tentative plans for an Track/XC Alumni Reception at the new boathouse (it's really nice). Hope to see many of you there ...
Enjoy your Memorial Day Weekend, and we'll be back on the blog next week.
Friday, May 28, 2010
Thursday, May 27, 2010
More 4.0!
Oops. Posted too soon. That's OK. Another post is not a big deal, especially when the subject matter is so positive.
I know this blog gets a bit more readership from the men's team and men's alums, but hopefully there are some women's team members, alums, friends, family, etc., that check it out.
I just got the women's team grades. Check THIS out ... a total of seven (7!) ladies earned semester GPAs of 4.000. Wow wow wow! In addition, there were equally sterling 3.944 and 3.931 GPAs in there.
Good stuff from our student-athletes.
I know this blog gets a bit more readership from the men's team and men's alums, but hopefully there are some women's team members, alums, friends, family, etc., that check it out.
I just got the women's team grades. Check THIS out ... a total of seven (7!) ladies earned semester GPAs of 4.000. Wow wow wow! In addition, there were equally sterling 3.944 and 3.931 GPAs in there.
Good stuff from our student-athletes.
4.0!
Just got an email with the spring semester grades for the team. While I cannot get into specifics based on privacy legislation, I would like to brag about the fact that four (4!) men earned 4.0 GPAs for the semester. That's perfect. That's all A's. Those of you that got that done, you know who you are.
And also, a shout-out to several other individuals who were oh-so-close and posted semester GPAs of 3.931, 3.860, 3.840, 3.825 and 3.800.
To all of you: NICELY DONE!
It is a testament to your hard work and to the fact that you are true student-athletes.
And also, a shout-out to several other individuals who were oh-so-close and posted semester GPAs of 3.931, 3.860, 3.840, 3.825 and 3.800.
To all of you: NICELY DONE!
It is a testament to your hard work and to the fact that you are true student-athletes.
Tuesday, May 25, 2010
Check out Decker's cool posts
Many times on this blog, I have touted www.letsrun.com as one of the definitive sources for news and commentary in our sport.
Allow me to plug another site here, at trueslant.com. Our guy Geoff Decker (class of 2005) is a key contributor to their "Running Shorts" blog linked here. It's a great blog and I will be checking it frequently. It's not "his" blog solely, but he does seem to be one of the key contributors to it.
At the risk of sounding redundant, I'm proud of Decker's career path both on and off the track. He continued his running for Central Park Track Club and hopefully he'll get back to steady training and racing again soon. More importantly, he has forged himself a pretty solid niche in the running journalism field -- both in print and online. Decker is going to pursue an advanced degree in the field, starting later this summer, in NYC.
OK, I can hear the snickering out there ... journalism is one of those punching-bag career paths and also serves as great punch lines to jokes. Allow me to pontificate about the field in which I spent the first quarter-century of my professional life: While print journalism may be dying a slow and agonizing death (need details? just ask me!), the need for CONTENT in some way, shape, form and platform will never cease to exist. My boy Decker has figured that out; now, he just has to figure out how to make a living out of it ... easier said than done. He's doing his best, now and in the future.
YOU can help him by clicking the link to his blog. The more traffic he gets there, the more he benefits. More importantly, it's GOOD STUFF.
Allow me to plug another site here, at trueslant.com. Our guy Geoff Decker (class of 2005) is a key contributor to their "Running Shorts" blog linked here. It's a great blog and I will be checking it frequently. It's not "his" blog solely, but he does seem to be one of the key contributors to it.
At the risk of sounding redundant, I'm proud of Decker's career path both on and off the track. He continued his running for Central Park Track Club and hopefully he'll get back to steady training and racing again soon. More importantly, he has forged himself a pretty solid niche in the running journalism field -- both in print and online. Decker is going to pursue an advanced degree in the field, starting later this summer, in NYC.
OK, I can hear the snickering out there ... journalism is one of those punching-bag career paths and also serves as great punch lines to jokes. Allow me to pontificate about the field in which I spent the first quarter-century of my professional life: While print journalism may be dying a slow and agonizing death (need details? just ask me!), the need for CONTENT in some way, shape, form and platform will never cease to exist. My boy Decker has figured that out; now, he just has to figure out how to make a living out of it ... easier said than done. He's doing his best, now and in the future.
YOU can help him by clicking the link to his blog. The more traffic he gets there, the more he benefits. More importantly, it's GOOD STUFF.
Friday, May 21, 2010
Class of 2010
Yesterday afternoon, I had a nice lunch with our graduating senior men -- as well as Conor Shelley, who is part of the class but will be returning for a fifth year to complete his studies and his remaining track eligibility.
It was great getting together with them in an informal setting one last time before all the (literal) pomp and circumstance of the next few days of graduation. This blog is devoted mostly to the pursuit of excellence in running and track, but these guys are also students and fine people, and I’m equally as proud of what they accomplish off the track as on it.
Recent graduates have become coaches and teachers (great!), gone off to grad school (fantastic), entered law school (wow!) and medical school (wow wow!), among other noble pursuits. It amazes me that these guys who, just months and years previously were the goofballs wrestling each other in the McCann Lobby before going out for their daily mileage, are now really making a difference in the world – or at least, will be in a few years. Good stuff.
Anyway, after paying homage to the Great Girma in the past few posts, allow me to brag about the current crop of graduates, who will be sitting through tomorrow’s scintillating ceremonies on the campus green. As a note of full disclosure, part of this post was plagiarized from my own Senior Awards Banquet speech (can you plagiarize yourself?). Here we go, in alphabetical order …
Colin Frederickson: C-Fred graduates as one of the best long sprinters we have ever had, and he was a two-time MAAC All-Academic team member. He is going to pursue his MPA at Marist and may very well use his remaining track eligibility for us next winter and spring. We are hoping for that and counting on that!
Matt Janczyk: Matt was a 9-time MAAC All-Academic team member in his rigorous course of study in the biomedical sciences. However, he is not pursuing the sciences as his career. Rather, he is taking the bold and noble path of pursuing the Roman Catholic priesthood with the Dominican order. To say I am awed and proud of Captain Janzo would be a gross understatement; I look forward to our continued friendship in the coming years.
Colin Johnson: Colin was a 7-time MAAC All-Academic team member as a communication major. He will be leaving for Shanghai later this summer, where he will teach English for a year. He vows to keep running over there, and may set the record for the furthest distance traveled to represent the Marist Alumni Racing Team.
Alex Lombardozzi: Sorry, LomBRO. Cannot brag about your being a member of MAAC All-Academic. Or, as Lombi said during lunch yesterday: “So, Pete, are you surprised I am graduating?” Based on his early academic performance, the answer would have to be a resounding YES. But Lombi has tidied things up nicely, and he secured a job in my old stomping grounds – Parsippany, NJ – starting on Monday! Gotta start paying off those college loans, right bro? Nicely done.
Greg Masto: Masto was a nine-time MAAC All-Academic team member as communication major concentrating in gaming studies. He too begins work on Monday at his new job in the Albany area, where he is from. Mast-Bro will be working at Vicarious Visions, which I believe produces the game Guitar Hero. Masto worked there last summer and he will be a perfect fit for them. Many thanks to Gregory for his off-track assistance in terms of the Asics shoe orders, as well as bailing out our family computer issues from time to time. You are a Computer Hero at our house! His selflessness in track will not be forgotten, as he entered in and scored in MAAC high jump competitions.
David Raucci: The long and winding Marist career of our favorite Barefoot Boy comes to an end on Saturday. David will spend the next year with Next Generation Academy (NGA). The way David explained NGA to me, the curriculum includes "leadership training and learning through experiences, fundraising, workshops, service projects, and perhaps the coolest thing about it, planning a trip to a foreign country where you can do service work there and experience a different culture." Basically, it's doing good things for others in some foreign land. After that, David said he wants to refocus his efforts on his road racing career. And then eventually, maybe, use his history degree to become a teacher.
One final note about Conor: It will be great to have him around for 2010-2011. Aside from the obvious contributions he might make in track provided he is healthy and training hard, his leadership skills will be an added element to our large team.
A note on the graduating ladies: Chuck did their speech at the banquet, so I cannot plagiarize that. We had three women and the awards ceremony: Brittany Burns, Holly Burns and Justine Colabraro. Britt is graduating but will be returning for her fifth year of track eligibility as a graduate student (awesome!). Justine is heading off to physical therapy school and I believe Holly will be heading off to medical school either next year or the year after.
So there you have it, the graduating class of 2010. Each year, saying goodbye is tinged with sadness. But mostly, there is pride about the fine men and women we are sending off into the world.
It was great getting together with them in an informal setting one last time before all the (literal) pomp and circumstance of the next few days of graduation. This blog is devoted mostly to the pursuit of excellence in running and track, but these guys are also students and fine people, and I’m equally as proud of what they accomplish off the track as on it.
Recent graduates have become coaches and teachers (great!), gone off to grad school (fantastic), entered law school (wow!) and medical school (wow wow!), among other noble pursuits. It amazes me that these guys who, just months and years previously were the goofballs wrestling each other in the McCann Lobby before going out for their daily mileage, are now really making a difference in the world – or at least, will be in a few years. Good stuff.
Anyway, after paying homage to the Great Girma in the past few posts, allow me to brag about the current crop of graduates, who will be sitting through tomorrow’s scintillating ceremonies on the campus green. As a note of full disclosure, part of this post was plagiarized from my own Senior Awards Banquet speech (can you plagiarize yourself?). Here we go, in alphabetical order …
Colin Frederickson: C-Fred graduates as one of the best long sprinters we have ever had, and he was a two-time MAAC All-Academic team member. He is going to pursue his MPA at Marist and may very well use his remaining track eligibility for us next winter and spring. We are hoping for that and counting on that!
Matt Janczyk: Matt was a 9-time MAAC All-Academic team member in his rigorous course of study in the biomedical sciences. However, he is not pursuing the sciences as his career. Rather, he is taking the bold and noble path of pursuing the Roman Catholic priesthood with the Dominican order. To say I am awed and proud of Captain Janzo would be a gross understatement; I look forward to our continued friendship in the coming years.
Colin Johnson: Colin was a 7-time MAAC All-Academic team member as a communication major. He will be leaving for Shanghai later this summer, where he will teach English for a year. He vows to keep running over there, and may set the record for the furthest distance traveled to represent the Marist Alumni Racing Team.
Alex Lombardozzi: Sorry, LomBRO. Cannot brag about your being a member of MAAC All-Academic. Or, as Lombi said during lunch yesterday: “So, Pete, are you surprised I am graduating?” Based on his early academic performance, the answer would have to be a resounding YES. But Lombi has tidied things up nicely, and he secured a job in my old stomping grounds – Parsippany, NJ – starting on Monday! Gotta start paying off those college loans, right bro? Nicely done.
Greg Masto: Masto was a nine-time MAAC All-Academic team member as communication major concentrating in gaming studies. He too begins work on Monday at his new job in the Albany area, where he is from. Mast-Bro will be working at Vicarious Visions, which I believe produces the game Guitar Hero. Masto worked there last summer and he will be a perfect fit for them. Many thanks to Gregory for his off-track assistance in terms of the Asics shoe orders, as well as bailing out our family computer issues from time to time. You are a Computer Hero at our house! His selflessness in track will not be forgotten, as he entered in and scored in MAAC high jump competitions.
David Raucci: The long and winding Marist career of our favorite Barefoot Boy comes to an end on Saturday. David will spend the next year with Next Generation Academy (NGA). The way David explained NGA to me, the curriculum includes "leadership training and learning through experiences, fundraising, workshops, service projects, and perhaps the coolest thing about it, planning a trip to a foreign country where you can do service work there and experience a different culture." Basically, it's doing good things for others in some foreign land. After that, David said he wants to refocus his efforts on his road racing career. And then eventually, maybe, use his history degree to become a teacher.
One final note about Conor: It will be great to have him around for 2010-2011. Aside from the obvious contributions he might make in track provided he is healthy and training hard, his leadership skills will be an added element to our large team.
A note on the graduating ladies: Chuck did their speech at the banquet, so I cannot plagiarize that. We had three women and the awards ceremony: Brittany Burns, Holly Burns and Justine Colabraro. Britt is graduating but will be returning for her fifth year of track eligibility as a graduate student (awesome!). Justine is heading off to physical therapy school and I believe Holly will be heading off to medical school either next year or the year after.
So there you have it, the graduating class of 2010. Each year, saying goodbye is tinged with sadness. But mostly, there is pride about the fine men and women we are sending off into the world.
Tuesday, May 18, 2010
One more post about Girma
Last year, the cross country seniors (Keenan, Emerel, Geist, Raucci, Girma) got me a framed photo collage that hangs in my office, with the engraving that says “The End of An Era, Class of 2009.” In reality, that Era finally ended with Girma’s last collegiate race last Friday night at Princeton.
And I thought it was fitting that his old teammate, fellow captain and good friend Mike Rolek was there to witness the final chapter of his long running career with the Running Red Foxes. Rolek was Girma’s host on his recruiting visit back in the winter of 2005. They instantly connected, and Girm admitted to Rolek after the visit that he was “born to come to Marist.” A lot of that had to do with Rolek’s passion for the sport and for his loyalty to our program.
So it was totally fitting that the full circle was completed. Rolek was there at the very beginning. He was there at the very end. It was great to see him and Jess there to cheer their old pal “Gary Smith” for the final 12.5 laps of his career. And hopefully, Rolek can shed those crutches and get back to serious road racing in the summer and fall.
Other than Junior Nationals, the 2009-2010 season is complete. We will move on and look ahead to the 2010-2011 seasons in future posts.
And I thought it was fitting that his old teammate, fellow captain and good friend Mike Rolek was there to witness the final chapter of his long running career with the Running Red Foxes. Rolek was Girma’s host on his recruiting visit back in the winter of 2005. They instantly connected, and Girm admitted to Rolek after the visit that he was “born to come to Marist.” A lot of that had to do with Rolek’s passion for the sport and for his loyalty to our program.
So it was totally fitting that the full circle was completed. Rolek was there at the very beginning. He was there at the very end. It was great to see him and Jess there to cheer their old pal “Gary Smith” for the final 12.5 laps of his career. And hopefully, Rolek can shed those crutches and get back to serious road racing in the summer and fall.
Other than Junior Nationals, the 2009-2010 season is complete. We will move on and look ahead to the 2010-2011 seasons in future posts.
Monday, May 17, 2010
Girma Segni: A pretty remarkable career
Here are Girma’s splits for Friday’s finale at IC4As in Princeton:
69, 2:19 (70), 3:30 (71), 4:41 (71)
5:52 (71), 7:02 (70), 8:11 (69), 9:23 (72)
10:36 (73), 11:48 (72), 13:01 (73), 14:14 (73)
14:49.21 (35.21)
Girm has heard some good-natured joshing about how “weak” his school records are from his hot-shot younger teammates, who vow to obliterate his numbers from the Marist Track/XC record books. I certainly do not discourage such bravado as it shows these guys care and really believe they will get faster.
However, I do have one message for them, pun intended: Not so fast, fellas.
Say whatever you want about the numbers, but they are what they are, and it is hard to argue the fact that Girma Segni graduates as the best long-distance runner in school history. The facts are indisputable:
--In cross country, he owns the fastest VCP time in school history and five of the top 10 performances there. VCP is the only standard measure of past and present, as it is the only course that has been run by every Marist cross country team since 1963. In addition, he was all-MAAC all four years in leading the team to four consecutive runner-up finishes to Iona. And he led the team to a program-best 10th place at regionals in 2008.
--In track, he has the indoor 5k and outdoor 5k and 10k marks. They are what they are. If they are so weak, how come no one has broken them yet? The bar has been set for next year’s team, and every other team in the future, until the numbers get broken and the times get shattered.
There has also been this unspoken, underlying current – in my opinion – that goes something like this: “Oh well, Girma’s an Ethiopian, of course he should run fast!” Some feel he should have run faster. Again, this is another myth. Aside from being a borderline racist sentiment, it’s just not true. Here’s why.
Girma never ran while he was growing up in Ethiopia. He did not run a step, unless it was playing soccer with his friends. When he moved to this country at the age of 16, he had no running background. He did run and race in high school at Brooklyn International, but he really did not “train” for the sport. His own high school coach told me so, saying Girm would maybe jog 2 or 3 miles for practice and rarely if ever did any formal workouts. About the only formal training he would do would be for a few weeks in the summer with his Westchester Track Club friends, and that really wasn’t until late in his high school career.
So upon entering Marist in the fall of 2005, Girma was far from an experienced runner. He did not really start training seriously until that fall, and quickly ramped up his mileage. Fortunately in his years here, he never had any serious injury issues that would cost him more than a few days of missed training time. His times improved steadily and sometimes dramatically, but he had setbacks and bad races as well – much like runners new to the sport experience.
One other aspect that is often overlooked: Girma was a great student, but he had to work extremely hard at it – probably twice as hard as your average American kid – because he was in a challenging curriculum, but also because it just flat out takes him longer to read and write in English. Put yourself in his shoes: Imagine being uprooted at age 16 and planted in a foreign country without a hint of the language. And then imagine trying to perform and succeed at the highest level of academics and athletics in that country.
Hopefully, this gives you a fuller picture of Girma’s amazing career at Marist. Obviously, on a personal level, I am very proud of everything he has accomplished on and off the track during his five years at Marist College.
Since this blog did not exist for the first half of Girm’s career, I felt it was important to provide all of this background. Also, it is fresh in my mind as Girma and I discussed his career and his life in detail on the van ride down to Princeton Friday afternoon. His five years here flew by, and by and large they were successful in every aspect: This coming Friday, he gets his Masters Degree to go along with his undergraduate diploma he earned last May.
So yeah: It would have been nice for Girm to go out with a faster final race on the wet Princeton track Friday night. But if you look at the body of work – on and off the track – it was a pretty remarkable career, one that I will never forget.
69, 2:19 (70), 3:30 (71), 4:41 (71)
5:52 (71), 7:02 (70), 8:11 (69), 9:23 (72)
10:36 (73), 11:48 (72), 13:01 (73), 14:14 (73)
14:49.21 (35.21)
Girm has heard some good-natured joshing about how “weak” his school records are from his hot-shot younger teammates, who vow to obliterate his numbers from the Marist Track/XC record books. I certainly do not discourage such bravado as it shows these guys care and really believe they will get faster.
However, I do have one message for them, pun intended: Not so fast, fellas.
Say whatever you want about the numbers, but they are what they are, and it is hard to argue the fact that Girma Segni graduates as the best long-distance runner in school history. The facts are indisputable:
--In cross country, he owns the fastest VCP time in school history and five of the top 10 performances there. VCP is the only standard measure of past and present, as it is the only course that has been run by every Marist cross country team since 1963. In addition, he was all-MAAC all four years in leading the team to four consecutive runner-up finishes to Iona. And he led the team to a program-best 10th place at regionals in 2008.
--In track, he has the indoor 5k and outdoor 5k and 10k marks. They are what they are. If they are so weak, how come no one has broken them yet? The bar has been set for next year’s team, and every other team in the future, until the numbers get broken and the times get shattered.
There has also been this unspoken, underlying current – in my opinion – that goes something like this: “Oh well, Girma’s an Ethiopian, of course he should run fast!” Some feel he should have run faster. Again, this is another myth. Aside from being a borderline racist sentiment, it’s just not true. Here’s why.
Girma never ran while he was growing up in Ethiopia. He did not run a step, unless it was playing soccer with his friends. When he moved to this country at the age of 16, he had no running background. He did run and race in high school at Brooklyn International, but he really did not “train” for the sport. His own high school coach told me so, saying Girm would maybe jog 2 or 3 miles for practice and rarely if ever did any formal workouts. About the only formal training he would do would be for a few weeks in the summer with his Westchester Track Club friends, and that really wasn’t until late in his high school career.
So upon entering Marist in the fall of 2005, Girma was far from an experienced runner. He did not really start training seriously until that fall, and quickly ramped up his mileage. Fortunately in his years here, he never had any serious injury issues that would cost him more than a few days of missed training time. His times improved steadily and sometimes dramatically, but he had setbacks and bad races as well – much like runners new to the sport experience.
One other aspect that is often overlooked: Girma was a great student, but he had to work extremely hard at it – probably twice as hard as your average American kid – because he was in a challenging curriculum, but also because it just flat out takes him longer to read and write in English. Put yourself in his shoes: Imagine being uprooted at age 16 and planted in a foreign country without a hint of the language. And then imagine trying to perform and succeed at the highest level of academics and athletics in that country.
Hopefully, this gives you a fuller picture of Girma’s amazing career at Marist. Obviously, on a personal level, I am very proud of everything he has accomplished on and off the track during his five years at Marist College.
Since this blog did not exist for the first half of Girm’s career, I felt it was important to provide all of this background. Also, it is fresh in my mind as Girma and I discussed his career and his life in detail on the van ride down to Princeton Friday afternoon. His five years here flew by, and by and large they were successful in every aspect: This coming Friday, he gets his Masters Degree to go along with his undergraduate diploma he earned last May.
So yeah: It would have been nice for Girm to go out with a faster final race on the wet Princeton track Friday night. But if you look at the body of work – on and off the track – it was a pretty remarkable career, one that I will never forget.
Saturday, May 15, 2010
Girma ends career at ICs
Girma Segni ran his final race in Marist red-and-white Friday night at IC4As, finishing 27th out of 40 in the 5,000 in 14:49.21. I will post more details -- splits, etc. -- later tonight or when I can.
Check out this short but excellent synopsis of his career at www.goredfoxes.com.
Check out this short but excellent synopsis of his career at www.goredfoxes.com.
Wednesday, May 12, 2010
Interval talk
Steve makes an excellent point in his comment regarding the Irish Times article I linked yesterday. Zatopek was a machine, and it can be argued with plenty of merit that he is the greatest male distance runner who ever lived.
However legendary his 400-meter workouts were, we do not know for certain how fast he was doing them and how much recovery he was using. For all we know, he was doing "tempo" type workouts with his 400s -- that is to say, a lot of them pretty fast, but not like traditional intervals or reps. The bottom line is, he was doing a lot of running, and much of it was probably fast.
But again: Not all intervals are created equal. You need to be armed with all the information.
One popular but grueling workout that a lot of high school coaches have used is to have runners complete a 200-meter interval every minute. In other words, if you run a 35-second 200, you get a 25-second recovery. It is deceptively hard, and the "deceptively" part of that disappears when you get up into double digits for the 200s. It's just plain hard.
Of course, as one wiseguy pointed out to me years ago, one could simply run a 200-meter "interval" in a minute, take no recovery, and keep going -- basically, jogging 8-minute mile pace around the track.
This is not to suggest that the Czech Express of yore was a slacker. He was, in fact, one of the toughest tough guys our sport has ever known. To think that he was ripping out 100 quarters a day in 65 might be a romantic notion, but it's probably not the truth, either.
However legendary his 400-meter workouts were, we do not know for certain how fast he was doing them and how much recovery he was using. For all we know, he was doing "tempo" type workouts with his 400s -- that is to say, a lot of them pretty fast, but not like traditional intervals or reps. The bottom line is, he was doing a lot of running, and much of it was probably fast.
But again: Not all intervals are created equal. You need to be armed with all the information.
One popular but grueling workout that a lot of high school coaches have used is to have runners complete a 200-meter interval every minute. In other words, if you run a 35-second 200, you get a 25-second recovery. It is deceptively hard, and the "deceptively" part of that disappears when you get up into double digits for the 200s. It's just plain hard.
Of course, as one wiseguy pointed out to me years ago, one could simply run a 200-meter "interval" in a minute, take no recovery, and keep going -- basically, jogging 8-minute mile pace around the track.
This is not to suggest that the Czech Express of yore was a slacker. He was, in fact, one of the toughest tough guys our sport has ever known. To think that he was ripping out 100 quarters a day in 65 might be a romantic notion, but it's probably not the truth, either.
Tuesday, May 11, 2010
The Unforgiving Minute
Thanks for Marist alum Pete Startz (class of 2000, just ran Boston with classmate Tom Henry) for sending me the link to this article from the Irish Times regarding 400-meter repeats.
Pete knows all too well my affinity for quarters. Pretty amazing what Emil Zatopek did back in his day in terms of 400-meter repeats. Makes that legendary chapter from Once A Runner seem tame by comparision.
Anyway, check it out, I think you will enjoy it ...
Pete knows all too well my affinity for quarters. Pretty amazing what Emil Zatopek did back in his day in terms of 400-meter repeats. Makes that legendary chapter from Once A Runner seem tame by comparision.
Anyway, check it out, I think you will enjoy it ...
Saturday, May 8, 2010
Happy Mother's Day
I think there are several Marist Track Moms out there who read this blog. To you all: Happy Mother's Day!
Thank you for supporting your sons and daughters, and the rest of our team, at our meets.
That you for raising fine young student-athletes. It makes our job as coaches that much more enjoyable.
Thank you for all you have done, all that you do, and all that you will continue to do, as parents of your children.
Have a great day.
And hey, guys: DON'T FORGET TO CALL YOUR MOM ON SUNDAY!
Thank you for supporting your sons and daughters, and the rest of our team, at our meets.
That you for raising fine young student-athletes. It makes our job as coaches that much more enjoyable.
Thank you for all you have done, all that you do, and all that you will continue to do, as parents of your children.
Have a great day.
And hey, guys: DON'T FORGET TO CALL YOUR MOM ON SUNDAY!
Icahn Stadium meet: It was windy
You know … if I bothered to look back on all my outdoor track posts, I probably spend way too much time discussing (complaining) about the weather. But really … but really … you had to be there tonight, at Icahn Stadium, to appreciate the gale-force wind.
It was so windy … you could see the Triboro Bridge (or whatever it’s called these days) swaying in the breeze. Well. Not really, but still …
It was so windy … the big tent at Circ du Soleil right next door their on Randalls Island went airborne and swirled around the track. Well. Not really, but still …
It was so windy … the lap counting stand blew over and nearly impaled a 400-meter sprinter in his blocks in Lane 1. Well. THAT one is true!
It was so windy … the final event of the night – the 4x400 relay – was reduced to a co-ed intrasquad scrimmage of two relays (one male, one female) from the same school. Well. THAT one is true too! Consider that there were 16 actual squads entered in the relay, and you could see that all of us wanted to get out of that wind-swept Dodge as soon as possible.
Yeah, it was windy – a steady breeze of about 25-30 mph, with occasional gusts twice that strong that literally blew you over. Our guys and ladies raced admirably in these less-than-ideal conditions.
In particular:
--Our men’s 4x100 relay had great passes and did quite well. Phil Krupka (2nd leg) bore the brunt of the brutal wind, but had two excellent relay passes. Nicely done, men!
--Jillian Corley looked great and ran strong in winning her section of the 1500
--Briana Crowe ran a rare, negative-split 800 as her section went out absurdly slow in the first 200m as no one wanted to take the lead in the wind (and really, who could blame them?)
--Billy Posch got the lone PR on the night, running a tough 1500
--As nightfall descended, the temperature plummeted and the wind speed seemed to ratchet up a few more notches, the 5km guys did well, with Quimes getting third and falling to an excellent ambush move by his old Wantagh teammate. Q took the lead and moved a bit too early, but still ran a solid time in terrible weather
Men’s results and splits
100-meter dash
Darren Bushey 11.60
400-meter dash
Mike Clifford 54.82
400-meter relay
Marist (Darren Bushey, Phil Krupka, Derrick Powell, Colin Frederickson) 44.08
1500-meter run
Tom Lipari 4:05.55
63, 2:08 (65), 3:16 (68), 4:05.55 (66.55 last 400m)
Billy Posch 4:06.42 (personal best)
63, 2:08 (65), 3:16 (68), 4:06.52 (67.52 last 400m)
Matt Panebianco 4:17.37
63, 2:09 (66), 3:20 (71), 4:17.37 (76.36 last 400m)
5000-meter run
Quimes DelaCruz 15:11.30
74, 2:27 (73), 3:40 (73), 4:54 (74)
6:06 (78), 7:20 (74), 8:34 (74), 9:47 (73)
11:01 (74), 12:17 (76), 13:31 (74), 14:37 (66)
15:11.30 (34.30)
Sam McMullen 15:47.40
76, 2:28 (72), 3:42 (74), 4:56 (74)
6:10 (74), 7:24 (74), 8:42 (78), 9:59 (77)
11:15 (76), 12:36 (81), 13:56 (80), 15:13 (77)
15:47.40 (34.40)
Pat Duggan 15:48.80
76, 2:28 (72), 3:42 (74), 4:56 (74)
6:10 (74), 7:24 (74), 8:42 (78), 9:59 (77)
11:15 (76), 12:36 (81), 13:56 (80), 15:13 (77)
15:48.80 (35.80)
Joel Moss 16:06.90
76, 2:28 (72), 3:42 (74), 4:56 (74)
6:11 (75), 7:29 (78), 8:49 (80), 10:09 (80)
11:30 (81), 12:50 (80), 14:12 (82), 15:31 (79)
16:06.90 (35.90)
Women’s results and splits
800-meter run
Briana Crowe 2:22.68 (opening 400m, 71.5)
1500-meter run
Brittany Burns 4:52.90
73, 2:33 (80), 3:51 (78), 4:52.90
Jackie Gamboli 5:01.36
73, 2:33 (80), 3:59 (76), 5:01.36
Jillian Corley 5:05.90
81, 2:40 (79), 4:02 (82), 5:05.90 (won section!)
It was so windy … you could see the Triboro Bridge (or whatever it’s called these days) swaying in the breeze. Well. Not really, but still …
It was so windy … the big tent at Circ du Soleil right next door their on Randalls Island went airborne and swirled around the track. Well. Not really, but still …
It was so windy … the lap counting stand blew over and nearly impaled a 400-meter sprinter in his blocks in Lane 1. Well. THAT one is true!
It was so windy … the final event of the night – the 4x400 relay – was reduced to a co-ed intrasquad scrimmage of two relays (one male, one female) from the same school. Well. THAT one is true too! Consider that there were 16 actual squads entered in the relay, and you could see that all of us wanted to get out of that wind-swept Dodge as soon as possible.
Yeah, it was windy – a steady breeze of about 25-30 mph, with occasional gusts twice that strong that literally blew you over. Our guys and ladies raced admirably in these less-than-ideal conditions.
In particular:
--Our men’s 4x100 relay had great passes and did quite well. Phil Krupka (2nd leg) bore the brunt of the brutal wind, but had two excellent relay passes. Nicely done, men!
--Jillian Corley looked great and ran strong in winning her section of the 1500
--Briana Crowe ran a rare, negative-split 800 as her section went out absurdly slow in the first 200m as no one wanted to take the lead in the wind (and really, who could blame them?)
--Billy Posch got the lone PR on the night, running a tough 1500
--As nightfall descended, the temperature plummeted and the wind speed seemed to ratchet up a few more notches, the 5km guys did well, with Quimes getting third and falling to an excellent ambush move by his old Wantagh teammate. Q took the lead and moved a bit too early, but still ran a solid time in terrible weather
Men’s results and splits
100-meter dash
Darren Bushey 11.60
400-meter dash
Mike Clifford 54.82
400-meter relay
Marist (Darren Bushey, Phil Krupka, Derrick Powell, Colin Frederickson) 44.08
1500-meter run
Tom Lipari 4:05.55
63, 2:08 (65), 3:16 (68), 4:05.55 (66.55 last 400m)
Billy Posch 4:06.42 (personal best)
63, 2:08 (65), 3:16 (68), 4:06.52 (67.52 last 400m)
Matt Panebianco 4:17.37
63, 2:09 (66), 3:20 (71), 4:17.37 (76.36 last 400m)
5000-meter run
Quimes DelaCruz 15:11.30
74, 2:27 (73), 3:40 (73), 4:54 (74)
6:06 (78), 7:20 (74), 8:34 (74), 9:47 (73)
11:01 (74), 12:17 (76), 13:31 (74), 14:37 (66)
15:11.30 (34.30)
Sam McMullen 15:47.40
76, 2:28 (72), 3:42 (74), 4:56 (74)
6:10 (74), 7:24 (74), 8:42 (78), 9:59 (77)
11:15 (76), 12:36 (81), 13:56 (80), 15:13 (77)
15:47.40 (34.40)
Pat Duggan 15:48.80
76, 2:28 (72), 3:42 (74), 4:56 (74)
6:10 (74), 7:24 (74), 8:42 (78), 9:59 (77)
11:15 (76), 12:36 (81), 13:56 (80), 15:13 (77)
15:48.80 (35.80)
Joel Moss 16:06.90
76, 2:28 (72), 3:42 (74), 4:56 (74)
6:11 (75), 7:29 (78), 8:49 (80), 10:09 (80)
11:30 (81), 12:50 (80), 14:12 (82), 15:31 (79)
16:06.90 (35.90)
Women’s results and splits
800-meter run
Briana Crowe 2:22.68 (opening 400m, 71.5)
1500-meter run
Brittany Burns 4:52.90
73, 2:33 (80), 3:51 (78), 4:52.90
Jackie Gamboli 5:01.36
73, 2:33 (80), 3:59 (76), 5:01.36
Jillian Corley 5:05.90
81, 2:40 (79), 4:02 (82), 5:05.90 (won section!)
Friday, May 7, 2010
Icahn meet, who's running
We are winding down here in Marist Track Land for the spring season. It's hard to believe, but that is how spring track is in college; just as the high school season is starting to gear up, we are starting to wind down.
Here's a list of entrants for our teams on Saturday at Icahn Stadium, Randalls Island:
Men's relays and individuals
4x100 and 4x400: Going for some fast times!
100 dash: Darren Bushey
400 dash: Mike Clifford, Dan Conklin, Colin Frederickson (may scratch depending on relay entries)
1500: Matt Panebianco, Billy Posch, Tom Lipari. All seeded the same and all hoping to PR
5000: Arqimedes DelaCruz, Sean Nestor, Zak Smetana, Pat Duggan, Sam McMullen, Joel Moss. Talk about a BRO-Fest! Should be fun and entertaining as all will be in the same section
Women's individuals
800 run: Briana Crowe. Looking to cap off what has been a great outdoor season!
1500 run: Jackie Gamboli, Brittany Burns, Jillian Corley. Looking for some fast times, PRs, and in Jackie's case, continued progression toward Junior Nationals
Here's a list of entrants for our teams on Saturday at Icahn Stadium, Randalls Island:
Men's relays and individuals
4x100 and 4x400: Going for some fast times!
100 dash: Darren Bushey
400 dash: Mike Clifford, Dan Conklin, Colin Frederickson (may scratch depending on relay entries)
1500: Matt Panebianco, Billy Posch, Tom Lipari. All seeded the same and all hoping to PR
5000: Arqimedes DelaCruz, Sean Nestor, Zak Smetana, Pat Duggan, Sam McMullen, Joel Moss. Talk about a BRO-Fest! Should be fun and entertaining as all will be in the same section
Women's individuals
800 run: Briana Crowe. Looking to cap off what has been a great outdoor season!
1500 run: Jackie Gamboli, Brittany Burns, Jillian Corley. Looking for some fast times, PRs, and in Jackie's case, continued progression toward Junior Nationals
Thursday, May 6, 2010
Family tradition continues
B-Dix texted me last night to let me know that Sister Dix (Kaitlyn) will be continuing the Dixon family tradition by attending Marist College in the fall of 2010. This means that we can expect to see a little more of Bryan and Tom (both class of 2008) in the coming years, hopefully.
Speaking of B-Dix ... looks like he'll be attending law school at Syracuse next year. Congrats!
Pretty cool the number of recent alums that are pursuing law school and med school, among other successful pursuits.
Speaking of B-Dix ... looks like he'll be attending law school at Syracuse next year. Congrats!
Pretty cool the number of recent alums that are pursuing law school and med school, among other successful pursuits.
Wednesday, May 5, 2010
Still sprinting ...
We are slowly transitioning into summer mode. Most of the cross country/distance guys are taking their obligitory time off heading into finals week.
There are still several guys and ladies who will be racing at Icahn Stadium on Saturday -- three young speedsters in the 1500, a bunch of diehards in the 5000 and four mid-distance ladies in the 1500 and 800.
But perhaps the most dedicated group of athletes still going -- in terms of daily, off-campus practices -- would have to be the men's sprint crew. These guys are still going after it -- with the goal of a run at the SR in the 4x100 relay. That relay requires a lot of practice.
So they are out there now in the blazing sun with Coach Horton.
Here's hoping we can get it done ...
More details on who is running what and when at Icahn later in the week.
Special programming note: Tonight is the annual Jerkies -- the culmination of another great year of Wednesday night Jerk Squad sessions. Should be interesting?
There are still several guys and ladies who will be racing at Icahn Stadium on Saturday -- three young speedsters in the 1500, a bunch of diehards in the 5000 and four mid-distance ladies in the 1500 and 800.
But perhaps the most dedicated group of athletes still going -- in terms of daily, off-campus practices -- would have to be the men's sprint crew. These guys are still going after it -- with the goal of a run at the SR in the 4x100 relay. That relay requires a lot of practice.
So they are out there now in the blazing sun with Coach Horton.
Here's hoping we can get it done ...
More details on who is running what and when at Icahn later in the week.
Special programming note: Tonight is the annual Jerkies -- the culmination of another great year of Wednesday night Jerk Squad sessions. Should be interesting?
Tuesday, May 4, 2010
MAAC meet results, splits, comments
OK. I’m not going to go into another Leo Durocher speech as I did after indoor MAACs. Finishing last is never fun. Here is my take on the team placements.
Women: We are missing a lot without Addie, Kathryn, Erin and our other walking wounded. Fortunately, most if not all are well on their way to recovering, and Chuck and I are extremely excited about cross country. We are hopeful indoor MAAC and this meet represent the low point, and we will continue to move on up from here.
Men: We came close to finishing in fourth place, but fell just short. Such is life. You could point to many areas where we could have made up that 2-point deficit; however, that is not fair. The meet plays out as it plays out. We got more points in some areas than expected and fewer in others. These things tend to even out. It’s not like we had an incredible streak of good luck or bad luck. While the meet did not entirely “go to form,” it rarely does. You take the good with the bad and move on. I’m proud of the efforts of our men in all events – case in point, the javelin: Both of our guys threw extremely well despite not making finals.
Here are the results and splits. Any discrepancies, let me know.
Women’s results
100-meter dash
13. Meghann Cocca 13.44
16. Kim Ladouceur 14.08
200-meter dash
11. Holly Burns 26.65
17. Rachael Eichacker 28.30
400-meter dash
6. Holly Burns 59.62
800-meter run
6. Briana Crowe 2:19.49 (opening lap 68)
10. Kelley Hanifin 2:24.57 (opening lap 72)
13. Rebecca Denise 2:26.03 (opening lap 71)
15. Julie Hudak 2:26.43 (opening lap 71)
17. Laura Lindsley 2:28.20 (opening lap 70)
1500-meter run
4. Brittany Burns 4:44.35
73, 2:32 (79), 3:49 (77), 4:44.35 (73.35 last 400m)
8. Kara Lightowler 4:51.33
75, 2:35 (80), 3:54 (79), 4:51.33 (76.33 last 400m)
13. Jillian Corley 5:02.46
75, 2:35 (80), 3:55 (80), 5:02.46 (87.46 last 400m)
14. Dayna McLaughlin 5:04.09
76, 2:38 (82), 4:03 (85), 5:04.09 (81.09 last 400m)
16. Jackie Gamboli 5:06.05
72, 2:32 (80), 4:00 (88), 5:06.05 (87.05 last 400m)
5000-meter run
7. Brittany Burns 19:11.26
89, 3:01 (92), 4:30 (89), 6:00 (90)
7:29 (89), 8:59 (90), 10:33 (94), 12:07 (94)
13:43 (96), 15:19 (96), 16:55 (96), 18:26 (91)
19:11.26 (45.26)
17. Allyson O’Brien 20:58.69
92, 3:05 (93), 4:42 (97), 6:17 (95)
7:54 (97), 9:31 (97), 11:11 (100), 12:54 (103)
13:38 (104), 16:28 (110, 18:20 (112), 20:08 (108)
20:58.69 (50.69)
18. Rachel Lichtenwalner 21:42.54
93, 3:05 (92), 4:42 (97), 6:17 (95)
7:58 (101), 9:41 (103), 11:28 (107), 13:18 (110)
15:09 (111), 17:02 (113), 18:56 (114), 20:48 (112)
21:42.54 (54.54)
3000-meter steeplechase
6. Colleen Smith 12:37.72
97, 3:16 (99), 5:00 (1:44), 6:50 (1:50), 8:35 (1:55), 10:27 (1:52), 12:12 (1:45)
4x100 relay
5. Marist 51.35
4x400 relay
4. Marist 4:06.06
Jackie Gamboli 59.74
Nicole Weir 63.39
Rachael Eichacker 62.84
Holly Burns 59.60
4x800 relay
2. Marist 9:21.09
Briana Crowe 2:19
Nicole Weir 2:23
Kelley Hanifin 2:23
Jackie Gamboli 2:16
Notes: Splits on memory of what Chuck told me; no one wrote them down. A great relay!
Pole vault
6. Justine Colabraro 2.80 meters
Long jump
10. Brooke Kristensen 4.32 meters
Triple jump
12. Brooke Kristensen 9.71 meters
Javelin
6. Rachael Eichacker 30.56 meters
Women’s team scores
1-Manhattan 234.5; 2-Rider 187; 3-St. Peter’s 173; 4-Iona 97; 5-Loyola 79; 6-Marist 39.5
Men’s results
100-meter dash
10. Mike McCloskey 11.70
11. Darren Bushey 11.72
12. Miquel Requena 11.79
16. Neal Viets 12.42
200-meter dash
10. Derrick Powell 23.69
12. Mike McCloskey 24.28
14. Darren Bushey 24.71
15. Miquel Requena 24.77
400-meter dash
4. Phil Krupka 50.75
7. Colin Frederickson 51.08
11. Dan Conklin 53.77
12. Josh Lopez 53.85
16. John Kristie 55.27
800-meter run
8. Matt Janczyk 1:57.28 (opening lap, 57)
9. Tom Lipari 1:57.75 (opening lap, 58)
10. Matt Panebianco 1:57.85 (opening lap, 58)
14. Chris Vanzetta 2:01.08 (opening lap, 59)
1500-meter run
6. Adam Vess 3:58.16
60, 2:05 (65), 3:10 (65), 3:58.16 (63.16 last 400m)
7. Girma Segni 4:06.26
60, 2:05 (65), 3:09 (64), 4:06.26 (68.26 last 400m)
9. Billy Posch 4:08.97
65, 2:14 (69), 3:20 (66), 4:08.97 (64.97 last 400m)
5000-meter run
2. Matt Flint 15:21.22
66, 2:17 (71), 3:30 (73), 4:42 (72)
5:57 (75), 7:14 (77), 8:31 (77), 9:50 (79)
11:09 (79), 12:28 (79), 13:43 (75), 14:51 (68)
15:21.22 (30.22)
4. Quimes DelaCruz 15:32.82
70, 2:23 (73), 3:36 (73), 4:52 (76)
6:06 (74), 7:23 (77), 8:42 (79), 10:00 (78)
11:16 (76), 12:34 (78), 13:51 (77), 15:01 (70)
15:32.82 (31.82)
7. Sam McMullen 15:50.98
71, 2:24 (73), 3:38 (74), 4:52 (74)
6:06 (74), 7:23 (77), 8:42 (79), 10:00 (78)
11:16 (76), 12:34 (78), 13:52 (78), 15:10 (78)
15:50.98 (40.98)
11. Tim Keegan 16:36.12
71, 2:24 (73), 3:37 (73), 4:52 (75)
6:06 (74), 7:24 (78), 8:50 (86), 10:15 (85)
11:40 (85), 13:06 (86), 14:30 (84), 15:54 (84)
16:36.12 (42.12)
13. Zak Smetana 16:50.42
71, 2:24 (73), 3:37 (73), 4:52 (75)
6:06 (74), 7:25 (79), 8:53 (88), 10:20 (87)
11:29 (89), 13:12 (93), 14:40 (88), 16:09 (89)
16:50.42 (41.42)
10000-meter run
2. Girma Segni 32:16.54
85, 2:44 (79), 4:02 (78), 5:20 (78)
6:36 (76), 7:53 (77), 9:09 (76), 10:29 (80)
11:44 (75), 12:58 (74), 14:16 (78), 15:31 (79)
16:47 (76), 18:03 (76), 19:21 (78), 20:36 (75)
22:00 (84), 23:07 (67), 24:25 (76), 25:38 (73)
27:02 (74), 28:17 (75), 29:37 (80), 30:55 (78)
32:16.54 (81.54)
First 5km: 16:10; second 5km: 16:06.54
4. Tim Keegan 33:10.69
85, 2:44 (79), 4:02 (78), 5:19 (77)
6:35 (76), 7:53 (78), 9:09 (76), 10:27 (78)
11:44 (77), 13:00 (76), 14:19 (79), 15:35 (76)
16:53 (78), 18:11 (78), 19:32 (81), 20:40 (68)
22:11 (81), 23:33 (82), 24:55 (78), 26:16 (79)
27:39 (83), 29:01 (82), 30:25 (84), 31:47 (82)
33:10.69 (83.69)
First 5km: 16:18; second 5km: 16:52.69
11. David Raucci 34:39.06
85, 2:45 (80), 4:04 (79), 5:20 (76)
6:36 (76), 7:54 (78), 9:13 (79), 10:31 (78)
11:48 (77), 13:13 (75), 14:32 (79), 15:55 (83)
17:17 (82), 18:39 (82), 20:00 (81), 21:26 (86)
22:50 (84), 24:14 (84), 25:40 (86), 27:04 (84)
28:33 (89), 30:04 (91), 31:32 (88), 33:10 (88)
34:39.06 (89.06)
First 5km: 16:40; second 5km: 17:59.06
12. Joel Moss 34:50.86
86, 2:45 (79), 4:04 (79), 5:20 (76)
6:36 (76), 7:54 (78), 9:13 (79), 10:31 (78)
11:48 (77), 13:13 (75), 14:33 (80), 15:57 (82)
17:19 (82), 18:42 (83), 20:15 (83), 21:33 (78)
23:03 (90), 24:30 (87), 26:00 (90), 27:28 (88)
28:58 (90), 30:30 (92), 31:58 (88), 33:26 (88)
34:50.86 (84.86)
First 5km: 16:42; second 5km: 18:08.86
400-meter hurdles
9. Mike Clifford 59.57
3000-meter steeplechase
1-Matt Flint 9:18.46
77, 2:35 (78), 3:56 (81), 5:16 (80), 6:39 (83), 7:54 (75), 9:09 (75)
2-Quimes DelaCruz 9:22.69
77, 2:36 (79), 3:56 (80), 5:16 (80), 6:39 (83), 7:56 (77), 9:13 (77)
4-Sean Nestor 10:00.54
81, 2:42 (81), 4:05 (83), 5:31 (86), 6:56 (85), 8:26 (80), 9:49 (83)
7-Matt Janczyk 10:11.19
79, 2:42 (83), 4:05 (83), 5:31 (86), 6:57 (87), 8:30 (92), 9:59 (89)
11-Greg Masto 11:15.98
82, 2:52 (90), 4:24 (92), 6:02 (98), 7:45 (93), 9:30 (105)
4x100 relay
3. Marist 43.65
4x400 relay
4. Marist 3:27.95
Colin Frederickson 52.77
Phil Krupka 52.19
Derrick Powell 50.74
Dan Conklin 51.89
4x800 relay
4. Marist 8:01.83
Kyle Havard 1:59.2
Matt Panebianco 1:56.3
Tom Lipari 1:57.9
Adam Vess 2:06.1
Shot put
8. Keith Peterson 10.84 meters
Javelin
11. Tom Devaney 45.30m
12. Pasquale Magneri 43.48m
Long jump
11. Miquel Requena 5.83m
Team scores
1-Manhattan 224; 2-Rider 189; 3-St. Peter’s 101; 4-Iona 67; 5-Marist 65
Women: We are missing a lot without Addie, Kathryn, Erin and our other walking wounded. Fortunately, most if not all are well on their way to recovering, and Chuck and I are extremely excited about cross country. We are hopeful indoor MAAC and this meet represent the low point, and we will continue to move on up from here.
Men: We came close to finishing in fourth place, but fell just short. Such is life. You could point to many areas where we could have made up that 2-point deficit; however, that is not fair. The meet plays out as it plays out. We got more points in some areas than expected and fewer in others. These things tend to even out. It’s not like we had an incredible streak of good luck or bad luck. While the meet did not entirely “go to form,” it rarely does. You take the good with the bad and move on. I’m proud of the efforts of our men in all events – case in point, the javelin: Both of our guys threw extremely well despite not making finals.
Here are the results and splits. Any discrepancies, let me know.
Women’s results
100-meter dash
13. Meghann Cocca 13.44
16. Kim Ladouceur 14.08
200-meter dash
11. Holly Burns 26.65
17. Rachael Eichacker 28.30
400-meter dash
6. Holly Burns 59.62
800-meter run
6. Briana Crowe 2:19.49 (opening lap 68)
10. Kelley Hanifin 2:24.57 (opening lap 72)
13. Rebecca Denise 2:26.03 (opening lap 71)
15. Julie Hudak 2:26.43 (opening lap 71)
17. Laura Lindsley 2:28.20 (opening lap 70)
1500-meter run
4. Brittany Burns 4:44.35
73, 2:32 (79), 3:49 (77), 4:44.35 (73.35 last 400m)
8. Kara Lightowler 4:51.33
75, 2:35 (80), 3:54 (79), 4:51.33 (76.33 last 400m)
13. Jillian Corley 5:02.46
75, 2:35 (80), 3:55 (80), 5:02.46 (87.46 last 400m)
14. Dayna McLaughlin 5:04.09
76, 2:38 (82), 4:03 (85), 5:04.09 (81.09 last 400m)
16. Jackie Gamboli 5:06.05
72, 2:32 (80), 4:00 (88), 5:06.05 (87.05 last 400m)
5000-meter run
7. Brittany Burns 19:11.26
89, 3:01 (92), 4:30 (89), 6:00 (90)
7:29 (89), 8:59 (90), 10:33 (94), 12:07 (94)
13:43 (96), 15:19 (96), 16:55 (96), 18:26 (91)
19:11.26 (45.26)
17. Allyson O’Brien 20:58.69
92, 3:05 (93), 4:42 (97), 6:17 (95)
7:54 (97), 9:31 (97), 11:11 (100), 12:54 (103)
13:38 (104), 16:28 (110, 18:20 (112), 20:08 (108)
20:58.69 (50.69)
18. Rachel Lichtenwalner 21:42.54
93, 3:05 (92), 4:42 (97), 6:17 (95)
7:58 (101), 9:41 (103), 11:28 (107), 13:18 (110)
15:09 (111), 17:02 (113), 18:56 (114), 20:48 (112)
21:42.54 (54.54)
3000-meter steeplechase
6. Colleen Smith 12:37.72
97, 3:16 (99), 5:00 (1:44), 6:50 (1:50), 8:35 (1:55), 10:27 (1:52), 12:12 (1:45)
4x100 relay
5. Marist 51.35
4x400 relay
4. Marist 4:06.06
Jackie Gamboli 59.74
Nicole Weir 63.39
Rachael Eichacker 62.84
Holly Burns 59.60
4x800 relay
2. Marist 9:21.09
Briana Crowe 2:19
Nicole Weir 2:23
Kelley Hanifin 2:23
Jackie Gamboli 2:16
Notes: Splits on memory of what Chuck told me; no one wrote them down. A great relay!
Pole vault
6. Justine Colabraro 2.80 meters
Long jump
10. Brooke Kristensen 4.32 meters
Triple jump
12. Brooke Kristensen 9.71 meters
Javelin
6. Rachael Eichacker 30.56 meters
Women’s team scores
1-Manhattan 234.5; 2-Rider 187; 3-St. Peter’s 173; 4-Iona 97; 5-Loyola 79; 6-Marist 39.5
Men’s results
100-meter dash
10. Mike McCloskey 11.70
11. Darren Bushey 11.72
12. Miquel Requena 11.79
16. Neal Viets 12.42
200-meter dash
10. Derrick Powell 23.69
12. Mike McCloskey 24.28
14. Darren Bushey 24.71
15. Miquel Requena 24.77
400-meter dash
4. Phil Krupka 50.75
7. Colin Frederickson 51.08
11. Dan Conklin 53.77
12. Josh Lopez 53.85
16. John Kristie 55.27
800-meter run
8. Matt Janczyk 1:57.28 (opening lap, 57)
9. Tom Lipari 1:57.75 (opening lap, 58)
10. Matt Panebianco 1:57.85 (opening lap, 58)
14. Chris Vanzetta 2:01.08 (opening lap, 59)
1500-meter run
6. Adam Vess 3:58.16
60, 2:05 (65), 3:10 (65), 3:58.16 (63.16 last 400m)
7. Girma Segni 4:06.26
60, 2:05 (65), 3:09 (64), 4:06.26 (68.26 last 400m)
9. Billy Posch 4:08.97
65, 2:14 (69), 3:20 (66), 4:08.97 (64.97 last 400m)
5000-meter run
2. Matt Flint 15:21.22
66, 2:17 (71), 3:30 (73), 4:42 (72)
5:57 (75), 7:14 (77), 8:31 (77), 9:50 (79)
11:09 (79), 12:28 (79), 13:43 (75), 14:51 (68)
15:21.22 (30.22)
4. Quimes DelaCruz 15:32.82
70, 2:23 (73), 3:36 (73), 4:52 (76)
6:06 (74), 7:23 (77), 8:42 (79), 10:00 (78)
11:16 (76), 12:34 (78), 13:51 (77), 15:01 (70)
15:32.82 (31.82)
7. Sam McMullen 15:50.98
71, 2:24 (73), 3:38 (74), 4:52 (74)
6:06 (74), 7:23 (77), 8:42 (79), 10:00 (78)
11:16 (76), 12:34 (78), 13:52 (78), 15:10 (78)
15:50.98 (40.98)
11. Tim Keegan 16:36.12
71, 2:24 (73), 3:37 (73), 4:52 (75)
6:06 (74), 7:24 (78), 8:50 (86), 10:15 (85)
11:40 (85), 13:06 (86), 14:30 (84), 15:54 (84)
16:36.12 (42.12)
13. Zak Smetana 16:50.42
71, 2:24 (73), 3:37 (73), 4:52 (75)
6:06 (74), 7:25 (79), 8:53 (88), 10:20 (87)
11:29 (89), 13:12 (93), 14:40 (88), 16:09 (89)
16:50.42 (41.42)
10000-meter run
2. Girma Segni 32:16.54
85, 2:44 (79), 4:02 (78), 5:20 (78)
6:36 (76), 7:53 (77), 9:09 (76), 10:29 (80)
11:44 (75), 12:58 (74), 14:16 (78), 15:31 (79)
16:47 (76), 18:03 (76), 19:21 (78), 20:36 (75)
22:00 (84), 23:07 (67), 24:25 (76), 25:38 (73)
27:02 (74), 28:17 (75), 29:37 (80), 30:55 (78)
32:16.54 (81.54)
First 5km: 16:10; second 5km: 16:06.54
4. Tim Keegan 33:10.69
85, 2:44 (79), 4:02 (78), 5:19 (77)
6:35 (76), 7:53 (78), 9:09 (76), 10:27 (78)
11:44 (77), 13:00 (76), 14:19 (79), 15:35 (76)
16:53 (78), 18:11 (78), 19:32 (81), 20:40 (68)
22:11 (81), 23:33 (82), 24:55 (78), 26:16 (79)
27:39 (83), 29:01 (82), 30:25 (84), 31:47 (82)
33:10.69 (83.69)
First 5km: 16:18; second 5km: 16:52.69
11. David Raucci 34:39.06
85, 2:45 (80), 4:04 (79), 5:20 (76)
6:36 (76), 7:54 (78), 9:13 (79), 10:31 (78)
11:48 (77), 13:13 (75), 14:32 (79), 15:55 (83)
17:17 (82), 18:39 (82), 20:00 (81), 21:26 (86)
22:50 (84), 24:14 (84), 25:40 (86), 27:04 (84)
28:33 (89), 30:04 (91), 31:32 (88), 33:10 (88)
34:39.06 (89.06)
First 5km: 16:40; second 5km: 17:59.06
12. Joel Moss 34:50.86
86, 2:45 (79), 4:04 (79), 5:20 (76)
6:36 (76), 7:54 (78), 9:13 (79), 10:31 (78)
11:48 (77), 13:13 (75), 14:33 (80), 15:57 (82)
17:19 (82), 18:42 (83), 20:15 (83), 21:33 (78)
23:03 (90), 24:30 (87), 26:00 (90), 27:28 (88)
28:58 (90), 30:30 (92), 31:58 (88), 33:26 (88)
34:50.86 (84.86)
First 5km: 16:42; second 5km: 18:08.86
400-meter hurdles
9. Mike Clifford 59.57
3000-meter steeplechase
1-Matt Flint 9:18.46
77, 2:35 (78), 3:56 (81), 5:16 (80), 6:39 (83), 7:54 (75), 9:09 (75)
2-Quimes DelaCruz 9:22.69
77, 2:36 (79), 3:56 (80), 5:16 (80), 6:39 (83), 7:56 (77), 9:13 (77)
4-Sean Nestor 10:00.54
81, 2:42 (81), 4:05 (83), 5:31 (86), 6:56 (85), 8:26 (80), 9:49 (83)
7-Matt Janczyk 10:11.19
79, 2:42 (83), 4:05 (83), 5:31 (86), 6:57 (87), 8:30 (92), 9:59 (89)
11-Greg Masto 11:15.98
82, 2:52 (90), 4:24 (92), 6:02 (98), 7:45 (93), 9:30 (105)
4x100 relay
3. Marist 43.65
4x400 relay
4. Marist 3:27.95
Colin Frederickson 52.77
Phil Krupka 52.19
Derrick Powell 50.74
Dan Conklin 51.89
4x800 relay
4. Marist 8:01.83
Kyle Havard 1:59.2
Matt Panebianco 1:56.3
Tom Lipari 1:57.9
Adam Vess 2:06.1
Shot put
8. Keith Peterson 10.84 meters
Javelin
11. Tom Devaney 45.30m
12. Pasquale Magneri 43.48m
Long jump
11. Miquel Requena 5.83m
Team scores
1-Manhattan 224; 2-Rider 189; 3-St. Peter’s 101; 4-Iona 67; 5-Marist 65
Monday, May 3, 2010
Why I missed the first day of MAACs
A few blog followers asked that I post a First Communion picture. Here is a picture of a pretty little girl and her goofy dad who looks so unnatural in a suit.
Fortunately for all involved, Our Little Princess got her Momma's good looks.
Just got back from the Senior Awards Banquet -- long but very, very good. Masto became a cult hero because of his Video Game Prowess.
Have an excellent evening, everyone.
MAAC splits on Tuesday
Busy day here at Blog Central, and now we are off to the fancy Senior Awards Banquet -- one of the few times in the whole year that I am not wearing a cap on my head and sneakers on my feet.
Also, it is my one -- usually uncomfortable -- foray with Public Speaking for the year. Wish me luck. I will miss having my pal Phil there. Phil's reputation as an outrageous speaker at these things was (of course) overblown. But it has now become the stuff of Senior Banquet legend. Such is life.
Anyway, I am about halfway through split typing for the MAAC meet. Thanks to my Split Bros -- Lombi, Hinky, Posch, Townsend and others. Will post them at some point on Tuesday, if all goes well.
OK. Time to get dressed up and make a fool of myself. Later.
Also, it is my one -- usually uncomfortable -- foray with Public Speaking for the year. Wish me luck. I will miss having my pal Phil there. Phil's reputation as an outrageous speaker at these things was (of course) overblown. But it has now become the stuff of Senior Banquet legend. Such is life.
Anyway, I am about halfway through split typing for the MAAC meet. Thanks to my Split Bros -- Lombi, Hinky, Posch, Townsend and others. Will post them at some point on Tuesday, if all goes well.
OK. Time to get dressed up and make a fool of myself. Later.
Mike Nehr's winning pose
Click on this link to see Mike Nehr crossing the finish line in first place at the Long Island Half Marathon.
Flint highlights busy weekend
I will post more details, results and splits later, but I just wanted to get a quick post up here in the middle of breakfast.
Sophomore Matt Flint was named MAAC Most Outstanding Performer on the track for his 1st place in the steeplechase and 2nd place in the 5,000. It was a great double and capped an excellent three seasons of running for Flint. Nicely done!
On the roads, Marist alum Mike Nehr won the LI Half Marathon, and up in Syracuse, Marist alums Mike Melfi and Steve Hicks were 10th and 11th overall in the Mountain Goat 10-mile race. Great to see these guys still crankin' after all these years!
Freshman distance runner Kelley Gould made the following video of Marist track at Vassar and MAAC this weekend. I think you will love it as much as I did. Thanks, Kelley!
More later ...
Sophomore Matt Flint was named MAAC Most Outstanding Performer on the track for his 1st place in the steeplechase and 2nd place in the 5,000. It was a great double and capped an excellent three seasons of running for Flint. Nicely done!
On the roads, Marist alum Mike Nehr won the LI Half Marathon, and up in Syracuse, Marist alums Mike Melfi and Steve Hicks were 10th and 11th overall in the Mountain Goat 10-mile race. Great to see these guys still crankin' after all these years!
Freshman distance runner Kelley Gould made the following video of Marist track at Vassar and MAAC this weekend. I think you will love it as much as I did. Thanks, Kelley!
More later ...
Saturday, May 1, 2010
MAAC meet, day 1
It was a surreal day of coaching as I was fretting and cheering from afar during Saturday afternoon's first day of the MAAC meet. As noted previously, today was the First Holy Communion for my daughter. It was a beautiful and blessed day all around.
We had family over for most of the warm and sunny day. It was a great day.
Toward the end of the afternoon, I was furiously exchanging texts and phone calls with Chuck and guys on the team from the meet at Rider. Special thanks to Brian Townsend for providing a vital life line with play-by-play during the thrilling men's steeplechase, as well as other events.
Here are the results from the first day, with a few notes. Overall, it was a solid first day for the men and women.
I'll be getting up early to drive down to Rider for Day 2 of the meet. Will post final results and splits either late Sunday or first thing Monday.
Men’s team standings after Day 1
1-Manhattan 63, 2-Rider 39, 3-Marist 38, 4-Iona 27, 5-St. Peter’s 18
3,000-meter steeplechase
1-Matt Flint 9:18.46. About a 20-second PR and first MAAC titlist in this event since Jut Harris in 2006. Nicely done!
2-Arquimedes DelaCruz 9:22.69. A 3-second PR and an excellent placement. Very proud of Q!
4-Sean Nestor 10:00.54. First steeple in college, 30-second PR and strong placement. Everything I could expect from The Nest.
7-Matt Janczyk 10:11.19
10-Greg Masto 11:15.98
10,000-meter run
2. Girma Segni 32:16.54. Did the job of getting points. I heard splits were insanely erratic.
4. Tim Keegan 33:10.69. Ditto.
11. David Raucci 34:39.06
12. Joel Moss 34:50.86
3,200-meter relay
4. Marist (Kyle Havard, Matt Panebianco, Tom Lipari, Adam Vess) 8:01.83. Some good early splits, especially Panebianco and Lipari!
Long jump
11. Miquel Requena 5.83 meters. Nice effort for first time in the event.
Javelin
11. Tom DeVaney 45.30 meters
12. Pasquale Magneri 43.48 meters. Huge PR! Nice job!
Women’s team standings after Day 1
1-Rider 65, 2. Manhattan 51, 3-Iona 42, 4-St. Peter’s 38, 5-Loyola 21, 6-Marist 14
3,000-meter steeplechase
7. Colleen Smith 12:37.72
3,200-meter relay
2. Marist (Briana Crowe, Nicole Weir, Kelley Hanifin, Jackie Gamboli) 9:21.09. Huge effort, including reported splits of 2:19 from Bri and 2:16 from Jackie! Great stuff!!
Long jump
10. Brooke Kristensen 4.32 meters
Javelin
6. Rachael Eichacker 30.66 meters
We had family over for most of the warm and sunny day. It was a great day.
Toward the end of the afternoon, I was furiously exchanging texts and phone calls with Chuck and guys on the team from the meet at Rider. Special thanks to Brian Townsend for providing a vital life line with play-by-play during the thrilling men's steeplechase, as well as other events.
Here are the results from the first day, with a few notes. Overall, it was a solid first day for the men and women.
I'll be getting up early to drive down to Rider for Day 2 of the meet. Will post final results and splits either late Sunday or first thing Monday.
Men’s team standings after Day 1
1-Manhattan 63, 2-Rider 39, 3-Marist 38, 4-Iona 27, 5-St. Peter’s 18
3,000-meter steeplechase
1-Matt Flint 9:18.46. About a 20-second PR and first MAAC titlist in this event since Jut Harris in 2006. Nicely done!
2-Arquimedes DelaCruz 9:22.69. A 3-second PR and an excellent placement. Very proud of Q!
4-Sean Nestor 10:00.54. First steeple in college, 30-second PR and strong placement. Everything I could expect from The Nest.
7-Matt Janczyk 10:11.19
10-Greg Masto 11:15.98
10,000-meter run
2. Girma Segni 32:16.54. Did the job of getting points. I heard splits were insanely erratic.
4. Tim Keegan 33:10.69. Ditto.
11. David Raucci 34:39.06
12. Joel Moss 34:50.86
3,200-meter relay
4. Marist (Kyle Havard, Matt Panebianco, Tom Lipari, Adam Vess) 8:01.83. Some good early splits, especially Panebianco and Lipari!
Long jump
11. Miquel Requena 5.83 meters. Nice effort for first time in the event.
Javelin
11. Tom DeVaney 45.30 meters
12. Pasquale Magneri 43.48 meters. Huge PR! Nice job!
Women’s team standings after Day 1
1-Rider 65, 2. Manhattan 51, 3-Iona 42, 4-St. Peter’s 38, 5-Loyola 21, 6-Marist 14
3,000-meter steeplechase
7. Colleen Smith 12:37.72
3,200-meter relay
2. Marist (Briana Crowe, Nicole Weir, Kelley Hanifin, Jackie Gamboli) 9:21.09. Huge effort, including reported splits of 2:19 from Bri and 2:16 from Jackie! Great stuff!!
Long jump
10. Brooke Kristensen 4.32 meters
Javelin
6. Rachael Eichacker 30.66 meters
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