Overview: I have to say that this meet is one of the most enjoyable nights of the entire track season. It’s a “home meet.” We are surrounded by teammates, friends and local running acquaintances. The weather was nice. The competition was good. And it was a quick-moving, well-run meet. What’s not to like?
Some nice PR efforts as you will see here in the splits below. Also, one name that does not make the results or splits below is Conor Shelley, who did a perfect pacing job for the New Paltz runner in the 1500 (2:07 through 800 meters, exactly as prescribed), and then hung tough to help out Duggan and later Fitz in the 5km. Nicely done!
Here are the results and splits. Thanks to Captain Janzo for helping to record the splits in the longer races.
3000 steeplechase
Colin Johnson: 10:47.75, 2nd place
78, 2:43 (85), 4:08 (85), 5:38 (90), 7:06 (88), 8:36 (90), 10:03 (87), 10:47.75 (44.75)
Coach Pete says: Form was comical to absurd in the early laps, but actually improved as the race went on. Fun to watch, and great to do!
1500 run
Brian Townsend (McCann Harriers): 4:28.70
69, 2:22 (73), 3:36 (74), 4:28.70 (70.70 last 400m)
Coach Pete says: Nice to see you back on the track! Middle laps could have been better, kick was decent. Honestly, I think you left some of the turnover on the track on Wednesday. Just a hunch. Welcome back!!
800 run
Trevor Thomas: 2:03.52
Coach Pete says: Solid race, needed a stronger finish. Opening 400 in 59.54, a little peppy.
5000 run
Pat Duggan: 15:44.82, first place
73, 2:28 (75), 3:41 (73), 4:56 (75)
6:09 (73), 7:24 (75), 8:38 (74), 9:55 (77)
11:13 (78), 12:32 (79), 13:51 (79), 15:09 (78)
15:44.82 (35.82)
Coach Pete says: Strong win, running solo from start to finish.
Ryan Brown: 15:55.31, second place, PR
78, 2:36 (78), 3:50 (74), 5:06 (76)
6:22 (76), 7:39 (77), 8:57 (78), 10:14 (77)
11:32 (78), 12:50 (78), 14:07 (77), 15:21 (74)
15:55.31 (34.31)
Coach Pete says: Another one of those “lie in the weeds and attack late” neg split type PRs for Brownie. Nicely done!
Ryan Fitzsimons: 16:12.85, fourth place
75, 2:29 (74), 3:44 (75), 5:00 (76)
6:18 (78), 7:34 (76), 8:56 (80), 10:14 (78)
11:33 (79), 12:55 (82), 14:15 (80), 15:34 (79)
16:12.85 (38.85)
Coach Pete says: Talk about prophetic. Fitz says before the race: “I want to go out at around 5:00; but I think that will put me in no-man’s land.” He did, and it did! Amazing. Mentally, I think you lost it after that 5:00 and the splits bear that out. You competed well against the NP kid, but overall this was disappointing. Should not take away from what has been a mostly positive year.
Colin Johnson: 16:33.08
78, 2:35 (77), 3:50 (75), 5:06 (76)
6:22 (76), 7:42 (80), 9:04 (82), 10:30 (86)
11:51 (81), 13:15 (84), 14:35 (80), 15:53 (78)
16:33.08 (40.08)
Coach Pete says: Who’s idea was this double, anyway! It was tough and your splits were wildly erratic. So it goes. Tough double but fun night.
10,000-meter run
Curtis Jensen (McCann Harriers): 33:26.95, 1st place
79, 2:41 (82), 4:03 (82), 5:22 (79)
6:42 (80), 8:03 (81), 9:21 (78), 10:40 (79)
11:58 (78), 13:16 (78), 14:34 (78), 15:54 (80)
17:10 (76), 18:27 (77), 19:45 (78), 21:05 (80)
22:27 (82), 23:49 (82), 25:11 (82), 26:35 (84)
27:57 (82), 29:21 (84), 30:46 (85), 32:09 (83)
33:26.95 (77.95)
First 5km: 16:32, second 5km: 16:53.95
Coach Pete says: Curt did a nice job of trying to pace Meegan to a sub-33:00. Fun to see him racing again!
Mike Keegan: 33:33.32, 2nd place
79, 2:41 (82), 4:03 (82), 5:22 (79)
6:42 (80), 8:03 (81), 9:21 (78), 10:40 (79)
11:58 (78), 13:16 (78), 14:34 (78), 15:54 (80)
17:10 (76), 18:27 (77), 19:45 (78), 21:05 (80)
22:27 (82), 23:49 (82), 25:13 (84), 26:35 (82)
27:58 (83), 29:22 (85), 30:47 (85), 32:10 (83)
33:33.32 (83.32)
First 5km: 16:32, second 5km: 17:01.32
Coach Pete says: A 30-second PR and a solid effort. Junior Nationals was a long-shot, as your base was compromised due to winter knee injury. However, your effort here was outstanding and great to see! You kept fighting and hung tough. Would have been nice if you had run .01 slower for 33:33.33, though. Great job, great season.
Will Schanz: 34:19.29, personal best
79, 2:42 (83), 4:04 (82), 5:22 (78)
6:42 (80), 8:03 (81), 9:21 (78), 10:40 (79)
11:59 (79), 13:18 (79), 14:39 (81), 16:01 (82)
17:23 (82), 18:46 (83), 20:08 (82), 21:33 (85)
22:56 (83), 24:20 (84), 25:24 (84), 27:10 (86)
27:37 (87), 30:05 (88), 31:32 (87), 32:57 (85)
34:19.29 (82.29)
First 5km: 16:42; second 5km: 17:27.29
Coach Pete says: Kind of obvious where the wheels came off the wagon. Overall, though, a strong effort. I definitely feel you have potential in this event.
Brendan Green: 36:13.76
84, 2:47 (83), 4:10 (83), 5:34 (84)
7:00 (86), 8:26 (86), 9:48 (82), 11:14 (86)
12:40 (86), 14:07 (87), 15:34 (87), 17:01 (87)
18:31 (90), 19:56 (85), 21:25 (89), 22:54 (89)
24:23 (89), 25:51 (88), 27:20 (89), 28:49 (89)
30:18 (89), 31:47 (89), 32:18 (91), 34:49 (91)
36:13.76 (84.76)
First 5km: 17:48; second 5km: 18:25.76)
Coach Pete says: Early laps were a little quick, but what could you do? You had to run with the NP kid. Otherwise, a solid effort with a few slowish laps in there.
Women’s results
1500-meter run
Becca Denise: 5:04.11, fourth place, huge PR
78, 2:41 (83), 4:05 (84), 5:04.11
Coach Pete says: Wow! Great race, excellent kick. Very exciting stuff.
Allyson O’Brien: 5:11.53
78, 2:40 (82), 4:07 (87), 5:11.53
Coach Pete says: Solid, strong race that kind of went unnoticed in the excitement of Becca’s race. Nicely done.
Kelly Gould: 5:27.56
80, 2:45 (85), 4:16 (91), 5:27.56
Coach Pete says: Solid start, but overall not great, one of those days.
5000-meter run
Addie DiFrancesco (McCann Harriers): 18:37.46, first place
84, 2:53 (89), 4:20 (87), 5:49 (89)
7:18 (89), 8:48 (90), 10:18 (90), 11:48 (90)
13:19 (91), 14:51 (92), 16:22 (91), 17:53 (91)
18:37.46 (44.46)
Coach Pete says: Great to have Addie back on the track!
Friday, April 30, 2010
MAAC meet entry list
For those interested in weekend MAAC meet entries, they are on the MAAC sports Web site. Click here for the final entry/heat list for this weekend's meet.
Vassar tonight: Who's running what
Here is tonight's schedule again for the Vassar meet, along with who is running for us in which events ...
7:15 M 3000m Steeplechase: Colin Johnson. Making his steeple debut! Should be very interesting and highly entertaining.
7:30 W 1500m: Allyson O'Brien, Kelley Gould, Becca Denise
7:45 M 1500m: Brian Townsend (McCann Harriers), Conor Shelley (McCann Harriers)
8:25 M 800m: Trevor Thomas
8:40 W 5K: Addie DiFrancesco (McCann Harriers)
9:05 M 5K: Ryan Brown, Pat Duggan, Ryan Fitzsimons, Colin Johnson (assuming no broken bones in the steeple), Conor Shelley (McCann Harriers)
9:35 Combined 10K: Brendan Green, Mike Keegan (Meegan), Will Schanz, Curtis Jensen (McCann Harriers)
Hope to see you there ...
7:15 M 3000m Steeplechase: Colin Johnson. Making his steeple debut! Should be very interesting and highly entertaining.
7:30 W 1500m: Allyson O'Brien, Kelley Gould, Becca Denise
7:45 M 1500m: Brian Townsend (McCann Harriers), Conor Shelley (McCann Harriers)
8:25 M 800m: Trevor Thomas
8:40 W 5K: Addie DiFrancesco (McCann Harriers)
9:05 M 5K: Ryan Brown, Pat Duggan, Ryan Fitzsimons, Colin Johnson (assuming no broken bones in the steeple), Conor Shelley (McCann Harriers)
9:35 Combined 10K: Brendan Green, Mike Keegan (Meegan), Will Schanz, Curtis Jensen (McCann Harriers)
Hope to see you there ...
Building a dynasty in Rhinebeck
Check out the following link to today's outstanding Poughkeepsie Journal article by my old colleague and pal Phil Strum. Phil writes about Marist alum Jason Grady and the powerhouse track program he is building at his alma mater in Rhinebeck. The article mentions Jason and his brother Jeff, another Marist Running alum, as well as Matt Pool, the current Dover coach and former Marist runner.
As I have noted before, it's great to see Marist Running alums coaching and having success at it.
It should be noted that Mr. Bucket (Dave Swift) has quietly done the same thing down the road at Spackenkill High School for more than a decade now. One of his Spartans, who also happens to be an avid blog follower, will be joining our team in the fall. Also, today is Mr. Bucket's birthday! Go on Facebook or whatever and wish him a happy 50th birthday. (Oh! He's really not 50; I think he is 36? 38? Help me out, Billy!)
Hope to see some of you tonight at Vassar ...
As I have noted before, it's great to see Marist Running alums coaching and having success at it.
It should be noted that Mr. Bucket (Dave Swift) has quietly done the same thing down the road at Spackenkill High School for more than a decade now. One of his Spartans, who also happens to be an avid blog follower, will be joining our team in the fall. Also, today is Mr. Bucket's birthday! Go on Facebook or whatever and wish him a happy 50th birthday. (Oh! He's really not 50; I think he is 36? 38? Help me out, Billy!)
Hope to see some of you tonight at Vassar ...
Thursday, April 29, 2010
Updated Vassar time schedule
We do not have any field-event entries. Here is the updated time schedule for Friday night at Vassar, based on the meet entries.
7:00 W 3000m Steeplechase
7:15 M 3000m Steeplechase
7:30 W 1500m
7:45 M 1500m
8:00 W 100m H
8:10 M 110m H
8:20 W 800m
8:25 M 800m
8:30 W 200m
8:35 M 200m
8:40 W 5K
9:05 M 5K
9:25 W 4x400m
9:30 M 4x400m
9:35 Combine 10K
7:00 W 3000m Steeplechase
7:15 M 3000m Steeplechase
7:30 W 1500m
7:45 M 1500m
8:00 W 100m H
8:10 M 110m H
8:20 W 800m
8:25 M 800m
8:30 W 200m
8:35 M 200m
8:40 W 5K
9:05 M 5K
9:25 W 4x400m
9:30 M 4x400m
9:35 Combine 10K
Wednesday, April 28, 2010
MAAC time schedule
Saturday field
4 p.m.: Hammer men, javelin women, long jump men
5:30 p.m.: Hammer women, javelin men, long jump women
Saturday track
4:30 p.m.: 4x800 men
4:45 p.m.: 4x800 women
5:00 p.m.: Steeple men
5:15 p.m.: Steeple women
5:30 p.m.: 10km men
6:15 p.m.: 10km women
Sunday field
11 a.m.: high jump men, triple jump women, shot put men
12:30 p.m.: high jump women, triple jump men, shot put women, pole vault men
1:00 p.m.: discus men
2:00 p.m.: pole vault women
2:30 p.m.: discus women
Sunday track
12 noon: 4x100 men
12:05 p.m.: 4x100 women
12:10 p.m.: 1500 men
12:25 p.m.: 1500 women
12:35 p.m.: 110 hurdles men
12:45 p.m.: 100 hurdles women
12:55 p.m.: 400 men
1:05 p.m.: 400 women
1:15 p.m.: 100 men
1:20 p.m.: 100 women
1:30 p.m.: 800 men
1:40 p.m.: 800 women
1:50 p.m.: 400 hurdles men
2:00 p.m.: 400 hurdles women
2:10 p.m.: 200 men
2:20 p.m.: 200 women
2:30 p.m.: 5000 men
2:55 p.m.: 5000 women
3:15 p.m.: 4x400 men
3:20 p.m.: 4x400 women
4 p.m.: Hammer men, javelin women, long jump men
5:30 p.m.: Hammer women, javelin men, long jump women
Saturday track
4:30 p.m.: 4x800 men
4:45 p.m.: 4x800 women
5:00 p.m.: Steeple men
5:15 p.m.: Steeple women
5:30 p.m.: 10km men
6:15 p.m.: 10km women
Sunday field
11 a.m.: high jump men, triple jump women, shot put men
12:30 p.m.: high jump women, triple jump men, shot put women, pole vault men
1:00 p.m.: discus men
2:00 p.m.: pole vault women
2:30 p.m.: discus women
Sunday track
12 noon: 4x100 men
12:05 p.m.: 4x100 women
12:10 p.m.: 1500 men
12:25 p.m.: 1500 women
12:35 p.m.: 110 hurdles men
12:45 p.m.: 100 hurdles women
12:55 p.m.: 400 men
1:05 p.m.: 400 women
1:15 p.m.: 100 men
1:20 p.m.: 100 women
1:30 p.m.: 800 men
1:40 p.m.: 800 women
1:50 p.m.: 400 hurdles men
2:00 p.m.: 400 hurdles women
2:10 p.m.: 200 men
2:20 p.m.: 200 women
2:30 p.m.: 5000 men
2:55 p.m.: 5000 women
3:15 p.m.: 4x400 men
3:20 p.m.: 4x400 women
The answer, my friend ...
... Is blowin' in the wind ... so sang Bob Dylan about 50 years ago.
Where was he today? Surely, he was NOT at the Vassar College track, where the weather literally "blew." Wow! How windy was it? Glad you asked. It was so windy ... that a tree in the woods -- over the fence around the 1500-meter starting line -- came tumbling down, succumbing to the stiffest of chilly breezes.
What makes this windy and chilly day interesting is that the long-range forecast for MAACs at Rider this weekend ... is calling for insanely warm temperatures in the 80s and near 90 on Sunday. Of course, being Rider, it will be windy.
Why? How can this be?
The answer, my friend, is blowin' in the wind ...
The workout went as well as could be expected. A personal highlight was seeing Brian Townsend step on the track for the first time in about forever (give or take a few months) to rip out some extended strides. He looked great and surprised himself and me with his speed! Good stuff. I guess you could say he "blew me away" with his performance. Come on. I had to! Too easy.
Otherwise, we just had to monitor things to make sure the effort was there, but not too laborious.
For those keeping score at home (and don't call and say otherwise, because I know you are, as Steve Somers would say), here is the order events for the Matthew Vassar Open at the Vassar track on Friday night.
Rolling schedule on the track
Starting at 7 p.m.
Women then men
3000 steeplechase
1500 meters
100/110 hurdles
800 meters
200 meters
5000 meters
4x400 meters
10000 meters
Where was he today? Surely, he was NOT at the Vassar College track, where the weather literally "blew." Wow! How windy was it? Glad you asked. It was so windy ... that a tree in the woods -- over the fence around the 1500-meter starting line -- came tumbling down, succumbing to the stiffest of chilly breezes.
What makes this windy and chilly day interesting is that the long-range forecast for MAACs at Rider this weekend ... is calling for insanely warm temperatures in the 80s and near 90 on Sunday. Of course, being Rider, it will be windy.
Why? How can this be?
The answer, my friend, is blowin' in the wind ...
The workout went as well as could be expected. A personal highlight was seeing Brian Townsend step on the track for the first time in about forever (give or take a few months) to rip out some extended strides. He looked great and surprised himself and me with his speed! Good stuff. I guess you could say he "blew me away" with his performance. Come on. I had to! Too easy.
Otherwise, we just had to monitor things to make sure the effort was there, but not too laborious.
For those keeping score at home (and don't call and say otherwise, because I know you are, as Steve Somers would say), here is the order events for the Matthew Vassar Open at the Vassar track on Friday night.
Rolling schedule on the track
Starting at 7 p.m.
Women then men
3000 steeplechase
1500 meters
100/110 hurdles
800 meters
200 meters
5000 meters
4x400 meters
10000 meters
Monday, April 26, 2010
A note about Saturday at MAAC
As many of you know, I will NOT be traveling to Rider for MAAC Day 1 on Saturday. My daughter will be having her First Communion on that day and obviously I need to be home for that and for the Big Family Celebration at our house.
Coach Horton will be on the men's bus (there are two buses for travel to MAAC). Lombi (LomBRO) will be helping out with the meal money and of course with the very vital task of recording the splits and results for the Saturday races.
It will be tough not to be there for the team; I will miss supporting the men and women on the track and in the field (javelin is on Saturday). But alas, family comes first. Always.
PLEASE NOTE WELL: It is fully expected that the team will be what Marist Track Teams always are on the road: Classy and well-representative of our program. This means, in no particular order ...
--Wear Marist Track or Marist Gear at all times.
--Act respectfully and not like a bunch of goofballs. This may be difficult to do ON the bus, but it is ABSOLUTELY REQUIRED OFF THE BUS. Coach Horton, Coach Chuck (don't mess with him!) and the Captains will be enforcing. Make their jobs easy and act like grown-ups (or as close to it as possible).
--Cheer on your teammates in a classy, supportive way. Men AND women. Remember, we are one program.
--Be quiet, calm and respectful in the hotel (side note: The continental breakfast at this hotel ROCKS. French toast sticks, bacon and outstanding coffee ... this old coach will miss it!)
I will be driving down to Rider early Sunday morning in a van. Most of you will be traveling via bus on Saturday. A select few will come down with me on Sunday. I will provide a detailed list of who travels on which days later in the week.
Basically, if you are competing, you are going down on Saturday. However, if you have any questions about when you are going, check with me.
Coach Horton will be on the men's bus (there are two buses for travel to MAAC). Lombi (LomBRO) will be helping out with the meal money and of course with the very vital task of recording the splits and results for the Saturday races.
It will be tough not to be there for the team; I will miss supporting the men and women on the track and in the field (javelin is on Saturday). But alas, family comes first. Always.
PLEASE NOTE WELL: It is fully expected that the team will be what Marist Track Teams always are on the road: Classy and well-representative of our program. This means, in no particular order ...
--Wear Marist Track or Marist Gear at all times.
--Act respectfully and not like a bunch of goofballs. This may be difficult to do ON the bus, but it is ABSOLUTELY REQUIRED OFF THE BUS. Coach Horton, Coach Chuck (don't mess with him!) and the Captains will be enforcing. Make their jobs easy and act like grown-ups (or as close to it as possible).
--Cheer on your teammates in a classy, supportive way. Men AND women. Remember, we are one program.
--Be quiet, calm and respectful in the hotel (side note: The continental breakfast at this hotel ROCKS. French toast sticks, bacon and outstanding coffee ... this old coach will miss it!)
I will be driving down to Rider early Sunday morning in a van. Most of you will be traveling via bus on Saturday. A select few will come down with me on Sunday. I will provide a detailed list of who travels on which days later in the week.
Basically, if you are competing, you are going down on Saturday. However, if you have any questions about when you are going, check with me.
Practice schedule for a busy week ...
In an attempt to organize and clarify this very complex week of training and racing, here is a tentative breakdown of the men’s distance team day-to-day practice and competition activities below.
Complicating matters are the fact that we may not have a van to use on Tuesday and we DEFINITELY WILL NOT have any vans to use on Wednesday. So, if at all possible, please bring cars on either/both days so that we can get our work done at the track.
Any questions or corrections, call or text me.
Tuesday Road Fartlek: Brown, Duggan, Fitz, Colin, Meegan, Masto, Schanz, Keegan and Townsend (?)
Tuesday Track (Spackenkill): Cuesta, Green, Curtis, Nicoletti, Luke, Conor, Trevor, Vess, Keegan and Townsend (?)
Tuesday Track (Vassar): Coach Horton's sprint team. Note: Coach Horton WILL have a van for this practice
Wednesday track (Vassar): Quimes, Flint, Havard, Janczyk, Lipari, Masto, McMullen, Joel, Nestor, Panebianco, Posch, Girma, Zak
Thursday track (Spackenkill): Vess
Friday: Vassar meet at the track
Saturday: Bus departure, 11:30 a.m. Please arrive at 11:15 a.m.
Complicating matters are the fact that we may not have a van to use on Tuesday and we DEFINITELY WILL NOT have any vans to use on Wednesday. So, if at all possible, please bring cars on either/both days so that we can get our work done at the track.
Any questions or corrections, call or text me.
Tuesday Road Fartlek: Brown, Duggan, Fitz, Colin, Meegan, Masto, Schanz, Keegan and Townsend (?)
Tuesday Track (Spackenkill): Cuesta, Green, Curtis, Nicoletti, Luke, Conor, Trevor, Vess, Keegan and Townsend (?)
Tuesday Track (Vassar): Coach Horton's sprint team. Note: Coach Horton WILL have a van for this practice
Wednesday track (Vassar): Quimes, Flint, Havard, Janczyk, Lipari, Masto, McMullen, Joel, Nestor, Panebianco, Posch, Girma, Zak
Thursday track (Spackenkill): Vess
Friday: Vassar meet at the track
Saturday: Bus departure, 11:30 a.m. Please arrive at 11:15 a.m.
Yale Springtime Invitational
Below are results and splits from Yale on Sunday. As stated in last night’s post, the weather was not as bad as predicted.
The weather definitely favored the longer events (mid distance and long distance) while not being ideal for sprinting. I think the results bear this out, although the sprinters had a pretty decent day overall – notwithstanding the botched 4x100 handoff on the men’s side, which we will work to perfect this week. For the Penn Relays entrants, it was a long weekend of travel and racing and they got through it well.
The season now rounds the corner and heads for the finishing stretch …
Men’s results and splits
100-meter dash
Mike McCloskey 11.90
Darrey Bushey 11.95
Miquel Requena 12.10
Neal Viets 12.43
200-meter dash
Phil Krupka 23.75
Colin Frederickson 23.85
John Kristie 24.67
Darren Bushey 24.70
Josh Lopez 24.86
Miquel Requena 25.20
400-meter dash
Chris Vanzetta 53.03 (season best)
800-meter run
Kyle Havard 1:58.57 (season best)
Coach Pete says: Best race in a while, great bounce-back effort.
Dan Conklin 2:02.08 (season best)
Coach Pete says: Great job stepping up in distance.
1,500-meter run
Tom Lipari 4:03.69 (season best)
65, 2:11 (66), 3:16 (35), 4:03.69 (last 400m in 63.69)
Coach Pete says: Strong race but kick can get better.
Sam McMullen 4:04.01 (HUGE personal best)
65, 2:12 (67), 3:15 (33), 4:04.01 (last 400m in 64.01)
Coach Pete says: Wow! Wow! Wow!
Billy Posch 4:07.63 (personal best)
65, 2:11 (66), 3:17 (66), 4:07.63
Coach Pete says: Strong race but kick can get better.
Matt Panebianco 4:08.21 (personal best)
63.6, 2:09.5 (65.9), 3:17.1 (67.6), 4:08.21 (running in fastest section)
Coach Pete says: Went out too aggressively in fast heat.
Pat Duggan 4:10.79 (HUGE personal best)
65.3, 2:12.9 (67.6), 3:20.6 (67.7), 4:10.79
Coach Pete says: Wow! Wow! Wow!
Zak Smetana 4:15.36
66, 2:12 (66), 3:19 (67), 4:15.36)
Ryan Brown 4:19.35 (personal best)
66, 2:18 (72), 3:29 (71), 4:19.35
Coach Pete says: Excellent kick and race!
Ryan Fitzsimons 4:19.73 (HUGE personal best)
66, 2:16 (70), 3:28 (72), 4:19.73
Coach Pete says: A little too slow in the middle but overall an excellent effort start to finish.
Colin Johnson 4:19.84
64, 2:14 (70), 3:25 (71), 4:19.84
3,000-meter steeplechase
Greg Masto 10:54.61
82, 2:51 (89), 4:24 (93), 5:59 (95), 7:35 (96), 9:10 (95), 10:54.61 (94.61)
5,000-meter run
(Note: Thanks to M-Diddy Panebianco and Billy Posch for helping with the splits. M-Diddy guessed his predicted order of finish and predicted finishing times. They are listed below the splits. I said before the race that I would be thrilled with his predictions, and three of the BRO freshmen actually ran FASTER than the M-Diddy prognostication)
Sean Nestor 15:25.07 (personal best)
72, 2:25 (73), 3:37 (72), 4:51 (74)
6:05 (74), 7:20 (75), 8:34 (74), 9:50 (76)
11:05 (75), 12:21 (76), 13:36 (75), 14:49 (73)
15:25.07 (36.07)
Panebianco’s prerace prediction: 15:29.4
Joel Moss 15:33.56 (personal best)
73, 2:26 (73), 3:39 (73), 4:52 (73)
6:07 (75), 7:22 (75), 8:37 (75), 9:52 (75)
11:09 (77), 12:27 (78), 13:43 (76), 14:58 (75)
15:33.56 (35.56)
Panebianco’s prerace prediction: 15:36.7
Coach Pete says: Joel’s high school 3200 PR was well over 10:00. To see him split 9:52 for 3200 and 14:58 for 4800 is truly awe-inspiring. The pride of B’ville has had himself quite a nice freshman year of collegiate running.
Mike Keegan 15:40.88 (HUGE personal best)
74, 2:27 (73), 3:41 (74), 4:56 (75)
6:10 (74), 7:27 (77), 8:43 (76), 9:59 (76)
11:14 (75), 12:31 (77), 13:47 (76), 15:04 (77)
15:40.88 (36.88)
Panebianco’s prerace prediction: 15:53.8
Coach Pete says: Meegan was a little quicker than Joel in high school, but not much. Like Joel, he was thoroughly unrecruited. To see him split 9:59 and 15:04 was equally awe-inspiring. And in one of the more unique moments in Marist racing history, Meegan actually did the Sign of the Cross as he split 15:04 with 200 meters to go -- much to the great pleasure of his teammates, who erupted in cheers as he ran toward the finish line and his massive PR, his first sub-16:00. Good stuff!
David Raucci 15:52.23
72, 2:24 (72), 3:37 (73), 4:51 (74)
6:07 (76), 7:22 (75), 8:37 (75), 9:56 (79)
11:16 (80), 12:36 (80), 13:56 (80), 15:13 (77)
15:52.23 (39.23)
Panebianco’s prerace prediction: 15:10.2
Coach Pete says: Clearly from 3000 meters to the finish, David was in dire need of a nap. Our favorite Barefoot Boy has been studying feverishly in the hopes of making the grade to get to graduation, and that is obviously his primary focus these days. Still, he was able to help the boys by being a human pacer and then target. Hopefully, David has one good race left in him before graduation.
Will Schanz 16:18.24 (personal best)
74, 2:28 (74), 3:44 (74), 5:01 (77), 6:17 (76), 7:35 (78), 8:55 (80), 10:14 (79), 11:34 (80), 12:54 (80), 14:17 (83), 15:40 (83), 16:18.24 (38.24)
Panebianco’s prerace prediction: 15:59.9
Coach Pete says: Will went out way too hard. I knew it, but apparently he did not. Too bad, as I do believe he is ready to break 16:00. Still, a PR is a PR, and we’ll take it.
400-meter intermediate hurdles
Mike Clifford 1:00.16
1,600-meter relay
Marist 3:31.61 (Josh Lopez 53.22, Colin Frederickson 51.57, Chris Vanzetta 53.12, Mike Clifford 53.24)
Women’s results and splits
100-meter dash
Kim Ladouceur 14.46
200-meter dash
Holly Burns 26.99
400-meter dash
Holly Burns 59.40
800-meter run
Brittany Burns 2:25.29
Kim Bartlett 2:26.81
Jillian Corley 2:32.21
Kelley Gould 2:40.52
1500-meter run
Brittany Burns 4:48.69
76.0, 2:33.2 (77.2), 3:50.6 (77.4), 4:48.69 (77.69 last 400m)
Coach Pete says: Excellent race as Brit continues her slow march back from mono. Strong kick!
Jillian Corley 4:57.10
78, 2:39 (81), 3:58 (79), 4:57.10 (78.10 last 400m)
Julie Hudak 5:02.69
78, 2:38 (80), 4:00 (82), 5:02.69 (81.69 last 400m)
Allyson O’Brien 5:17.39
79, 2:43 (84), 4:12 (89), 5:17.39 (88.39 last 400m)
3000-meter run
Katie Messina 10:39.10
81, 2:45 (84), 4:10 (85), 5:37 (87)
7:03 (86), 8:32 (89), 9:59 (87), 10:39.10 (40.10 last 200m)
Rachel Lichtenwalner 11:42.71
86, 2:56 (90), 4:28 (92), 6:02 (94), 7:39 (97), 9:18 (99), -- (missed split), 11:42.71
Pole vault
Justine Colabraro 2.95 meters (9 feet, 8 inches)
Coach Pete says: The pole vault was moved inside and Justine had a good day. Coach Horton would have liked it to be an even better day so he could have stayed in there longer and avoid the cold/damp weather, but in all good stuff.
Long jump
Brooke Kristensen 4.28 meters (14 feet, 0.5 inches)
The weather definitely favored the longer events (mid distance and long distance) while not being ideal for sprinting. I think the results bear this out, although the sprinters had a pretty decent day overall – notwithstanding the botched 4x100 handoff on the men’s side, which we will work to perfect this week. For the Penn Relays entrants, it was a long weekend of travel and racing and they got through it well.
The season now rounds the corner and heads for the finishing stretch …
Men’s results and splits
100-meter dash
Mike McCloskey 11.90
Darrey Bushey 11.95
Miquel Requena 12.10
Neal Viets 12.43
200-meter dash
Phil Krupka 23.75
Colin Frederickson 23.85
John Kristie 24.67
Darren Bushey 24.70
Josh Lopez 24.86
Miquel Requena 25.20
400-meter dash
Chris Vanzetta 53.03 (season best)
800-meter run
Kyle Havard 1:58.57 (season best)
Coach Pete says: Best race in a while, great bounce-back effort.
Dan Conklin 2:02.08 (season best)
Coach Pete says: Great job stepping up in distance.
1,500-meter run
Tom Lipari 4:03.69 (season best)
65, 2:11 (66), 3:16 (35), 4:03.69 (last 400m in 63.69)
Coach Pete says: Strong race but kick can get better.
Sam McMullen 4:04.01 (HUGE personal best)
65, 2:12 (67), 3:15 (33), 4:04.01 (last 400m in 64.01)
Coach Pete says: Wow! Wow! Wow!
Billy Posch 4:07.63 (personal best)
65, 2:11 (66), 3:17 (66), 4:07.63
Coach Pete says: Strong race but kick can get better.
Matt Panebianco 4:08.21 (personal best)
63.6, 2:09.5 (65.9), 3:17.1 (67.6), 4:08.21 (running in fastest section)
Coach Pete says: Went out too aggressively in fast heat.
Pat Duggan 4:10.79 (HUGE personal best)
65.3, 2:12.9 (67.6), 3:20.6 (67.7), 4:10.79
Coach Pete says: Wow! Wow! Wow!
Zak Smetana 4:15.36
66, 2:12 (66), 3:19 (67), 4:15.36)
Ryan Brown 4:19.35 (personal best)
66, 2:18 (72), 3:29 (71), 4:19.35
Coach Pete says: Excellent kick and race!
Ryan Fitzsimons 4:19.73 (HUGE personal best)
66, 2:16 (70), 3:28 (72), 4:19.73
Coach Pete says: A little too slow in the middle but overall an excellent effort start to finish.
Colin Johnson 4:19.84
64, 2:14 (70), 3:25 (71), 4:19.84
3,000-meter steeplechase
Greg Masto 10:54.61
82, 2:51 (89), 4:24 (93), 5:59 (95), 7:35 (96), 9:10 (95), 10:54.61 (94.61)
5,000-meter run
(Note: Thanks to M-Diddy Panebianco and Billy Posch for helping with the splits. M-Diddy guessed his predicted order of finish and predicted finishing times. They are listed below the splits. I said before the race that I would be thrilled with his predictions, and three of the BRO freshmen actually ran FASTER than the M-Diddy prognostication)
Sean Nestor 15:25.07 (personal best)
72, 2:25 (73), 3:37 (72), 4:51 (74)
6:05 (74), 7:20 (75), 8:34 (74), 9:50 (76)
11:05 (75), 12:21 (76), 13:36 (75), 14:49 (73)
15:25.07 (36.07)
Panebianco’s prerace prediction: 15:29.4
Joel Moss 15:33.56 (personal best)
73, 2:26 (73), 3:39 (73), 4:52 (73)
6:07 (75), 7:22 (75), 8:37 (75), 9:52 (75)
11:09 (77), 12:27 (78), 13:43 (76), 14:58 (75)
15:33.56 (35.56)
Panebianco’s prerace prediction: 15:36.7
Coach Pete says: Joel’s high school 3200 PR was well over 10:00. To see him split 9:52 for 3200 and 14:58 for 4800 is truly awe-inspiring. The pride of B’ville has had himself quite a nice freshman year of collegiate running.
Mike Keegan 15:40.88 (HUGE personal best)
74, 2:27 (73), 3:41 (74), 4:56 (75)
6:10 (74), 7:27 (77), 8:43 (76), 9:59 (76)
11:14 (75), 12:31 (77), 13:47 (76), 15:04 (77)
15:40.88 (36.88)
Panebianco’s prerace prediction: 15:53.8
Coach Pete says: Meegan was a little quicker than Joel in high school, but not much. Like Joel, he was thoroughly unrecruited. To see him split 9:59 and 15:04 was equally awe-inspiring. And in one of the more unique moments in Marist racing history, Meegan actually did the Sign of the Cross as he split 15:04 with 200 meters to go -- much to the great pleasure of his teammates, who erupted in cheers as he ran toward the finish line and his massive PR, his first sub-16:00. Good stuff!
David Raucci 15:52.23
72, 2:24 (72), 3:37 (73), 4:51 (74)
6:07 (76), 7:22 (75), 8:37 (75), 9:56 (79)
11:16 (80), 12:36 (80), 13:56 (80), 15:13 (77)
15:52.23 (39.23)
Panebianco’s prerace prediction: 15:10.2
Coach Pete says: Clearly from 3000 meters to the finish, David was in dire need of a nap. Our favorite Barefoot Boy has been studying feverishly in the hopes of making the grade to get to graduation, and that is obviously his primary focus these days. Still, he was able to help the boys by being a human pacer and then target. Hopefully, David has one good race left in him before graduation.
Will Schanz 16:18.24 (personal best)
74, 2:28 (74), 3:44 (74), 5:01 (77), 6:17 (76), 7:35 (78), 8:55 (80), 10:14 (79), 11:34 (80), 12:54 (80), 14:17 (83), 15:40 (83), 16:18.24 (38.24)
Panebianco’s prerace prediction: 15:59.9
Coach Pete says: Will went out way too hard. I knew it, but apparently he did not. Too bad, as I do believe he is ready to break 16:00. Still, a PR is a PR, and we’ll take it.
400-meter intermediate hurdles
Mike Clifford 1:00.16
1,600-meter relay
Marist 3:31.61 (Josh Lopez 53.22, Colin Frederickson 51.57, Chris Vanzetta 53.12, Mike Clifford 53.24)
Women’s results and splits
100-meter dash
Kim Ladouceur 14.46
200-meter dash
Holly Burns 26.99
400-meter dash
Holly Burns 59.40
800-meter run
Brittany Burns 2:25.29
Kim Bartlett 2:26.81
Jillian Corley 2:32.21
Kelley Gould 2:40.52
1500-meter run
Brittany Burns 4:48.69
76.0, 2:33.2 (77.2), 3:50.6 (77.4), 4:48.69 (77.69 last 400m)
Coach Pete says: Excellent race as Brit continues her slow march back from mono. Strong kick!
Jillian Corley 4:57.10
78, 2:39 (81), 3:58 (79), 4:57.10 (78.10 last 400m)
Julie Hudak 5:02.69
78, 2:38 (80), 4:00 (82), 5:02.69 (81.69 last 400m)
Allyson O’Brien 5:17.39
79, 2:43 (84), 4:12 (89), 5:17.39 (88.39 last 400m)
3000-meter run
Katie Messina 10:39.10
81, 2:45 (84), 4:10 (85), 5:37 (87)
7:03 (86), 8:32 (89), 9:59 (87), 10:39.10 (40.10 last 200m)
Rachel Lichtenwalner 11:42.71
86, 2:56 (90), 4:28 (92), 6:02 (94), 7:39 (97), 9:18 (99), -- (missed split), 11:42.71
Pole vault
Justine Colabraro 2.95 meters (9 feet, 8 inches)
Coach Pete says: The pole vault was moved inside and Justine had a good day. Coach Horton would have liked it to be an even better day so he could have stayed in there longer and avoid the cold/damp weather, but in all good stuff.
Long jump
Brooke Kristensen 4.28 meters (14 feet, 0.5 inches)
Photo of alumni at Boston
Above is a picture of Pete Startz and Tom Henry from last week's Boston Marathon. As you can see, Pete is sporting the stylish new MART team uniforms while Tommy decided to go old-school. Both of them temporarily defaced the uniforms so that they could get some cheers from the raucous Boston crowd. Nicely done!
Sunday, April 25, 2010
Good day at Yale ...
Complete results, splits and other details to come at some point on Monday. For now, a short note to say that the Yale meet today was better than expected on two fronts.
1. The weather wasn't terrible. The rain was a persistent mist for the first half of the meet before tapering in the afternoon. And the wind was light. Actually, pretty decent racing conditions, especially for the longer events.
2. The times for many runners were huge season- or personal-bests. Wow! Great stuff! Wait till you see the big jumps some of the guys hit on Sunday afternoon.
Lastly, it was great seeing my nephew Doug Colaizzo running for another red-and-white team -- NJIT. Doug ran the 1500 and 800, and ran tough in both races. Luckily for all involved, Doug's running form is quite a bit better than his uncle's.
Another busy week ahead, with Vassar on Friday and MAACs on Saturday/Sunday. Because of the quirky nature of the racing schedule -- some racing on Friday, some racing on Saturday and Sunday and some just racing on Sunday -- the team training schedule will be highly disjointed this week. We are definitely in winding-down mode, though.
OK, enough for tonight, more later ...
1. The weather wasn't terrible. The rain was a persistent mist for the first half of the meet before tapering in the afternoon. And the wind was light. Actually, pretty decent racing conditions, especially for the longer events.
2. The times for many runners were huge season- or personal-bests. Wow! Great stuff! Wait till you see the big jumps some of the guys hit on Sunday afternoon.
Lastly, it was great seeing my nephew Doug Colaizzo running for another red-and-white team -- NJIT. Doug ran the 1500 and 800, and ran tough in both races. Luckily for all involved, Doug's running form is quite a bit better than his uncle's.
Another busy week ahead, with Vassar on Friday and MAACs on Saturday/Sunday. Because of the quirky nature of the racing schedule -- some racing on Friday, some racing on Saturday and Sunday and some just racing on Sunday -- the team training schedule will be highly disjointed this week. We are definitely in winding-down mode, though.
OK, enough for tonight, more later ...
Saturday, April 24, 2010
Women's 4x800 relay at Penn
The women's 4x800 relay team competed this afternoon at Penn Relays. The ladies did well, putting together a time of 9:31.45.
Coach Chuck reported that -- typical of Penn -- our women were stuck in the paddock area for a long time. In addition, he said leadoff leg Jackie Gamboli had to endure a physical first leg with a lot of jostling for position. Here were the splits Chuck texted me ...
Jackie Gamboli: 2:19.5
Briana Crowe: 2:21.6
Nicole Weir: 2:24.6
Kelley Hanifin: 2:24.0
Next up is a very wet day at Yale. I will have multiple layers of water resistant clothing on, and I recommend you do the same if you will be in attendance.
Will post results and splits after I dry out tomm night or Monday.
Coach Chuck reported that -- typical of Penn -- our women were stuck in the paddock area for a long time. In addition, he said leadoff leg Jackie Gamboli had to endure a physical first leg with a lot of jostling for position. Here were the splits Chuck texted me ...
Jackie Gamboli: 2:19.5
Briana Crowe: 2:21.6
Nicole Weir: 2:24.6
Kelley Hanifin: 2:24.0
Next up is a very wet day at Yale. I will have multiple layers of water resistant clothing on, and I recommend you do the same if you will be in attendance.
Will post results and splits after I dry out tomm night or Monday.
Friday, April 23, 2010
Penn Relays 4x400 relay
Got word a little while ago from Coach Horton about our men's 4x400 relay today at Penn Relays.
The men ran a season's-best time of 3:30.33, with the following splits.
Dan Conklin: 53.8
Colin Frederickson: 51.6
Phil Krupka: 51.2
John Kristie: 53.6
The women's 4x800 relay runs on Saturday at about 2 p.m. Rumor has it that afterwards freshman Jackie Gamboli will challenge Usain Bolt in a 1,500-meter race. If Jackie were fresh, I say she wins. But doubling back from the 4x800, Bolt might have a chance.
Seriously, I am sure they will enjoy watching Bolt on what should be a beautiful Saturday afternoon at the Penn Relays.
The men ran a season's-best time of 3:30.33, with the following splits.
Dan Conklin: 53.8
Colin Frederickson: 51.6
Phil Krupka: 51.2
John Kristie: 53.6
The women's 4x800 relay runs on Saturday at about 2 p.m. Rumor has it that afterwards freshman Jackie Gamboli will challenge Usain Bolt in a 1,500-meter race. If Jackie were fresh, I say she wins. But doubling back from the 4x800, Bolt might have a chance.
Seriously, I am sure they will enjoy watching Bolt on what should be a beautiful Saturday afternoon at the Penn Relays.
Matty and me
Thanks for QUIMES for e-mailing me this picture he took of me a few weeks ago at Bucknell, posing with the dedication to American Hero Christy Mathewson.
For those of you who haven't seen me in awhile, you'll notice that I'm wearing about 8 layers of clothing on this beautiful day, and that my beard is pretty much all gray at this point.
Yale on Sunday
Bus departure: 7:30 a.m.
Note on the weather: Wet and cool. Plan accordingly. Coxe Cage will be available for dry camp-out locations.
Order of events
Rolling schedule, starting at 11 a.m.
4x100 relay women
4x100 relay men
Steeple women
Steeple men
1500 women
1500 men
110 hurdles men
100 hurdles women
400 women
400 men
100 women
100 men
800 women
800 men
400 hurdles women
400 hurdles men
200 women
200 men
3000 women
5000 men
4x400 women
4x400 men
Note on the weather: Wet and cool. Plan accordingly. Coxe Cage will be available for dry camp-out locations.
Order of events
Rolling schedule, starting at 11 a.m.
4x100 relay women
4x100 relay men
Steeple women
Steeple men
1500 women
1500 men
110 hurdles men
100 hurdles women
400 women
400 men
100 women
100 men
800 women
800 men
400 hurdles women
400 hurdles men
200 women
200 men
3000 women
5000 men
4x400 women
4x400 men
Thursday Night at Penn Relays
Thursday Night at Penn ... wasn’t so great for the Running Red Foxes …
We did get two personal-best performances, however slight they were. Hey. A PR is a PR. But still, overall it was a disappointing night for us. Such is life.
In the 3,000-meter steeplechase, Arquimedes DelaCruz never could get into a great rhythm and finished 13th in 9:25.28. This is slightly better than his season-opening 9:25.90 at Sam Howell/Princeton three weeks ago.
In the same event, senior captain Matt Janczyk was running well, but took a nasty spill in the water after the third lap. Later as he was approaching the fourth-lap split, he did a face-plant after tripping on one of the barriers. He struggled in, battered and bruised, much to the delight of the crowd. Like some fans of auto racing that are looking for a car wreck, the Penn crowd for the steeple loves a good tumble. So Matt was unwittingly the star of the show for these folks.
In the 5,000, Girma Segni warmed up and did some strides but opted not to race due to a severe upper respiratory infection. He wasn’t even going to make the trip, but I encouraged him to come down and give it a go. Girm is not one to back away from a challenge. He has run some of his best races while less than 100 percent. It just wasn’t happening tonight. Too bad, because we feel he is in great shape!
Adam Vess had to drop out of the second section of the 5km. He was cruising along pretty good for a little less than 2 miles, when suddenly his breathing became labored and he nearly blacked out. He got checked out by the medics at Penn, who surmised this might be a side effect from the severe anemia he has been battling since indoors. Again, Vess is not one to back away from a good race, and it was tough to see him in this state.
Matt Flint got 12th out of 41 in the 5km race with a PR time of 14:37.43. He just missed the IC4A standard of 14:36.00 – due in large part to too-slow early laps. He had a tremendous kick and was able to edge out an old high school rival of his, which was thrilling for him. But he had too much left and needed to move sooner. The PR was slightly faster than his 14:38.77 run at Bucknell two weeks ago. Again, a PR is a PR, but it was slightly disappointing to miss the IC4A standard in this event.
Here are the splits from Thursday Night at Penn:
3,000 steeple
Arquimedes DelaCruz: 9:25.28. Personal-best time
74, 2:28 (74), 3:42 (74), 4:59 (77), 6:16 (77), 7:37 (81), 8:58 (81), 9:25.28 (27.28). Note: Penn splits are WEIRD because of the odd layout of the steeple.
Matt Janczyk: 9:56.10
75, 2:30 (75), 3:44 (74), 5:04 (80) fell twice in this lap!; 6:27 (83), 7:55 (88), 9:24 (89), 9:56.10 (32.10)
5,000-meter run
Matt Flint: 14:37.43. Personal-best time
73, 2:23 (70), 3:34 (71), 4:43 (69)
5:54 (71), 7:05 (71), 8:15 (70), 9:25 (70)
10:34 (69), 11:46 (72), 12:57 (71), 14:07 (70)
14:37.43 (30.43)
We did get two personal-best performances, however slight they were. Hey. A PR is a PR. But still, overall it was a disappointing night for us. Such is life.
In the 3,000-meter steeplechase, Arquimedes DelaCruz never could get into a great rhythm and finished 13th in 9:25.28. This is slightly better than his season-opening 9:25.90 at Sam Howell/Princeton three weeks ago.
In the same event, senior captain Matt Janczyk was running well, but took a nasty spill in the water after the third lap. Later as he was approaching the fourth-lap split, he did a face-plant after tripping on one of the barriers. He struggled in, battered and bruised, much to the delight of the crowd. Like some fans of auto racing that are looking for a car wreck, the Penn crowd for the steeple loves a good tumble. So Matt was unwittingly the star of the show for these folks.
In the 5,000, Girma Segni warmed up and did some strides but opted not to race due to a severe upper respiratory infection. He wasn’t even going to make the trip, but I encouraged him to come down and give it a go. Girm is not one to back away from a challenge. He has run some of his best races while less than 100 percent. It just wasn’t happening tonight. Too bad, because we feel he is in great shape!
Adam Vess had to drop out of the second section of the 5km. He was cruising along pretty good for a little less than 2 miles, when suddenly his breathing became labored and he nearly blacked out. He got checked out by the medics at Penn, who surmised this might be a side effect from the severe anemia he has been battling since indoors. Again, Vess is not one to back away from a good race, and it was tough to see him in this state.
Matt Flint got 12th out of 41 in the 5km race with a PR time of 14:37.43. He just missed the IC4A standard of 14:36.00 – due in large part to too-slow early laps. He had a tremendous kick and was able to edge out an old high school rival of his, which was thrilling for him. But he had too much left and needed to move sooner. The PR was slightly faster than his 14:38.77 run at Bucknell two weeks ago. Again, a PR is a PR, but it was slightly disappointing to miss the IC4A standard in this event.
Here are the splits from Thursday Night at Penn:
3,000 steeple
Arquimedes DelaCruz: 9:25.28. Personal-best time
74, 2:28 (74), 3:42 (74), 4:59 (77), 6:16 (77), 7:37 (81), 8:58 (81), 9:25.28 (27.28). Note: Penn splits are WEIRD because of the odd layout of the steeple.
Matt Janczyk: 9:56.10
75, 2:30 (75), 3:44 (74), 5:04 (80) fell twice in this lap!; 6:27 (83), 7:55 (88), 9:24 (89), 9:56.10 (32.10)
5,000-meter run
Matt Flint: 14:37.43. Personal-best time
73, 2:23 (70), 3:34 (71), 4:43 (69)
5:54 (71), 7:05 (71), 8:15 (70), 9:25 (70)
10:34 (69), 11:46 (72), 12:57 (71), 14:07 (70)
14:37.43 (30.43)
Wednesday, April 21, 2010
Shout-out to Schanz
Freshman Will "Never At A Loss For Words" Schanz texted me after my post earlier in the day about today's workout, pointing out -- ACCURATELY, I MIGHT ADD -- that it was HIS idea to do 400-meter repeats today. He had suggested it a few days ago.
Suggesting quarters to me is kind of like saying, "Hey coach, I've got a Dr Pepper and some fries over here, want some? For free?" I love quarters, and feel they are an excellent, all-purpose workout.
Despite his many quirks, Schanz often comes up with excellent workout suggestions and feedback. In fact, his suggested fartlek workout earlier in the winter was so good (admittedly, it is very similar to long-time fartleks I have come up with) that I have taken to naming it "The Schanz."
For the record, The Schanz consists of 5 minutes hard, 4 minutes easy, 3 minutes hard, 2 minutes easy, 1 minute hard. Pretty simple and efficient. For those daring and brave enough, two sets of the 5-3-1 with full recovery between has been dubbed (by me, of course) as "The Schanzinator."
Nice.
By the way, Schanz is running the 10k at Vassar next week. Given his penchant for highly dramatic (and tough) races, 25 laps of Will Schanz could amount to a mini-series or a twisted reality show with no commercials.
Again, thanks for the continued input. Makes the process fun, which is half the battle.
Suggesting quarters to me is kind of like saying, "Hey coach, I've got a Dr Pepper and some fries over here, want some? For free?" I love quarters, and feel they are an excellent, all-purpose workout.
Despite his many quirks, Schanz often comes up with excellent workout suggestions and feedback. In fact, his suggested fartlek workout earlier in the winter was so good (admittedly, it is very similar to long-time fartleks I have come up with) that I have taken to naming it "The Schanz."
For the record, The Schanz consists of 5 minutes hard, 4 minutes easy, 3 minutes hard, 2 minutes easy, 1 minute hard. Pretty simple and efficient. For those daring and brave enough, two sets of the 5-3-1 with full recovery between has been dubbed (by me, of course) as "The Schanzinator."
Nice.
By the way, Schanz is running the 10k at Vassar next week. Given his penchant for highly dramatic (and tough) races, 25 laps of Will Schanz could amount to a mini-series or a twisted reality show with no commercials.
Again, thanks for the continued input. Makes the process fun, which is half the battle.
From sprinting to marathoning
Thanks to good friend and former Poughkeepsie Journal colleague Sean T. McMann (check out his fancy blog right here) for the tip on former Journal intern and Marist track sprinter Todd Bivona, who completed Monday's Boston Marathon.
Hard to believe that Todd went from the 100-meter dash up to the 26.2-mile marathon. I have not talked to him, but I heard he was doing Boston as a charity run. Todd did a great job, finishing in 3:44:37. His splits:
First 13.1 miles: 1:53:37
Second 13.1 miles: 1:51:00
Another negative split, very impressive!
Hard to believe that Todd went from the 100-meter dash up to the 26.2-mile marathon. I have not talked to him, but I heard he was doing Boston as a charity run. Todd did a great job, finishing in 3:44:37. His splits:
First 13.1 miles: 1:53:37
Second 13.1 miles: 1:51:00
Another negative split, very impressive!
Inmates running the asylum
You know, I always welcome input from my athletes in terms of their training. It is vital to the success of the coach-athlete relationship. After all, THEY are the ones doing the running, and THEY know how their bodies are feeling and what they might need.
This does not mean that an athlete can run roughshod over a coach's instructions. But sound, reasoned input can be vital.
Today as we headed out to the Vassar track for workouts, freshman Matt Panebianco made the bold move of coming up with a workout for the middle-distance men. Today's protocol called for 400s for all groups -- you know how I love the multi-purpose value of quarter-mile repeats. In truth, I did not have 100 percent confidence in the 400-repeats workout I had concocted for the middle-distance group. So M-Diddy's idea was welcomed, if not a bit brash.
He pulled out a piece of loose-leaf paper with the following workout written on it:
15-20 minute warmup
4x400 (64-68) w/90 second rest
full recovery (400 jog)
2xnegative split 400 (35, 29) with 1:30-2:00 rest
full recovery (400 jog)
2x200 (28-27), w/1:00-2:00 rest
15-20 minute cooldown
Hmm. Intriguing. While the men went out on their warmup, I thought about this workout. I liked this workout! So we scrapped the quarters in favor of this. Curtis timed this group, but I monitored it closely. Here's how it went, with some adjustments by some gray-bearded guy who was watching ...
15-20-minute warmup
200-meter stride/200-meter jog
4x400 at prescribed paces, mostly 65s. I bumped the rest up to 200-meter jog/2 minutes
2xneg split 400s, which the boys really nailed! Several of them closed in 27. Nicely done. We increased the rest to full recovery after both
Replaced the 2x200 with 1x200 stride (31-32) and 1x200 fast (27 range)
The guys did a nice job with the workout. It was hard, with a fair amount of turnover. But the weather was good, warm and little wind. And these boys are not racing till Yale on Sunday. We'll do some light, extended strides on Friday and see what happens.
Again, it's not often I scrap a workout in favor of another one written by an athlete. But today, it worked out fine.
The rest of the distance boys that did either 2 sets of 6x400 or 2 sets of 8x400 did a nice job. Conor was a good boy and did not BLOW IT BY RUNNING TOO FAST LIKE LAST WEEK. Oh. Sorry. Yeah, I'm still a little annoying about that. Anyway, it went well today, and Conor did all 16 in the prescribed paces.
This does not mean that an athlete can run roughshod over a coach's instructions. But sound, reasoned input can be vital.
Today as we headed out to the Vassar track for workouts, freshman Matt Panebianco made the bold move of coming up with a workout for the middle-distance men. Today's protocol called for 400s for all groups -- you know how I love the multi-purpose value of quarter-mile repeats. In truth, I did not have 100 percent confidence in the 400-repeats workout I had concocted for the middle-distance group. So M-Diddy's idea was welcomed, if not a bit brash.
He pulled out a piece of loose-leaf paper with the following workout written on it:
15-20 minute warmup
4x400 (64-68) w/90 second rest
full recovery (400 jog)
2xnegative split 400 (35, 29) with 1:30-2:00 rest
full recovery (400 jog)
2x200 (28-27), w/1:00-2:00 rest
15-20 minute cooldown
Hmm. Intriguing. While the men went out on their warmup, I thought about this workout. I liked this workout! So we scrapped the quarters in favor of this. Curtis timed this group, but I monitored it closely. Here's how it went, with some adjustments by some gray-bearded guy who was watching ...
15-20-minute warmup
200-meter stride/200-meter jog
4x400 at prescribed paces, mostly 65s. I bumped the rest up to 200-meter jog/2 minutes
2xneg split 400s, which the boys really nailed! Several of them closed in 27. Nicely done. We increased the rest to full recovery after both
Replaced the 2x200 with 1x200 stride (31-32) and 1x200 fast (27 range)
The guys did a nice job with the workout. It was hard, with a fair amount of turnover. But the weather was good, warm and little wind. And these boys are not racing till Yale on Sunday. We'll do some light, extended strides on Friday and see what happens.
Again, it's not often I scrap a workout in favor of another one written by an athlete. But today, it worked out fine.
The rest of the distance boys that did either 2 sets of 6x400 or 2 sets of 8x400 did a nice job. Conor was a good boy and did not BLOW IT BY RUNNING TOO FAST LIKE LAST WEEK. Oh. Sorry. Yeah, I'm still a little annoying about that. Anyway, it went well today, and Conor did all 16 in the prescribed paces.
Subscribe to:
Posts (Atom)