Thanks to Harris and Prinz for chiming in on the Big Sponge Theory. Good to hear from you both. As always.
Prinz posed the following, interesting question:
Why is 4x400 with 1 minute rest a bad workout? Why is a good workout?
It is a tough question to answer in a vacuum, but in the spirit of discourse here is my take on it for Prinz.
Why is it a bad workout? Probably because the runner (most likely a highly-trained male) will salivate over the low volume of the workout and drill it way too fast (sub-60?), given the insanely short rest break. So, in DanielsSpeak, that guy will be doing rep work with thresh recovery. THIS IS A BAD COMBINATION! Terrible.
Why is it a good workout? Done correctly, this workout could give a highly trained miler type the confidence to run race pace while tired and not fully recovered. It can also teach said miler the restraint to run the first 400 of the workout (and thus the race) at close to goal race pace, which will feel relatively comfortable.
As with most workouts, if the coach puts good thought into it and then the athlete executes it properly, it will have some training benefit. However, here in the real world, coaches are not always perfect in their judgment and athletes certainly are not perfect in their execution.
It's all part of the fun, isn't it?
Thanks again, guys, for thought-provoking stuff.
Thursday, October 22, 2009
Flu shots will be available
Hello Team: I received the following email regarding flu shots ...
For those athletes that reserved a flu shot in September: The flu shot clinic will be held on Wednesday, October 28th in McCann from 5-7 p.m. I will let you know the specific location in McCann as I am notified.
As a reminder: Athletes that did not reserve but now want a shot can go to the open flu shot session on the same day from noon to 4 p.m. in Room 348A of the Student Center to receive a shot. They will be required to pay the fee (approximately $15) but should obtain a receipt for future reimbursement.
Any questions about this, call, text, email or see me at practice.
For those athletes that reserved a flu shot in September: The flu shot clinic will be held on Wednesday, October 28th in McCann from 5-7 p.m. I will let you know the specific location in McCann as I am notified.
As a reminder: Athletes that did not reserve but now want a shot can go to the open flu shot session on the same day from noon to 4 p.m. in Room 348A of the Student Center to receive a shot. They will be required to pay the fee (approximately $15) but should obtain a receipt for future reimbursement.
Any questions about this, call, text, email or see me at practice.
Tuesday, October 20, 2009
The Big Sponge Theory
As many of you know, for the past three fall semesters I have taught a special-topics physical education/science class here at Marist College called “Track and Field Coaching.”
Now, before you snicker and make jokes: This is a 2-credit, academic-based class. A few blog readers and followers are “alums” of this class (or maybe are in this class right now! … future alums of the fancy class), and they can attest to the fact that I try to challenge the students with a lot of work.
To wit: Along with perfect attendance, requirements include 10 1-page papers, a 5-page midterm research paper and a final project in which students must map out and detail a training program for a team for an entire season or training cycle. The goal is to make the students ready to coach a track team if needed.
I’m happy to report that Marist alum DJ Paulson, who was in my first class back in 2007, will be coaching locally at Beacon High School, where he teaches. He said he will be using our class textbook as a reference to help him. This is great! Good luck, DJ!
Anyway, I’ve been trying to do some new and creative things with the class this year. We have weekly fun “quizzes” as a way to get through the material. And I’m trying to incorporate everyone in the discussions, branching out and away from the text a bit, as we have a few non-track folks in the class.
We just completed a short block on distance running. Some of the class discussions were wide-ranging and interesting. One topic that came up was the subject of overtraining as it relates to college athletes. It’s a relevant topic and one that generated a fair amount of healthy discussion.
This led me to trot out my “Big Sponge Theory" on collegiate distance runners’ training. I’ve tried to impart my “Big Sponge Theory” on previous teams and eras of Marist Distance Running. Mostly, the theory was met with apathy at best, ridicule at worst. But I am undaunted, and I keep hammering home the same ideas year after year in hopes someone will get something out of what is said. And in fairness, several current team members seemed to grasp the concepts espoused in the “Big Sponge Theory.”
Of course, being the buffoon I am, I had the whole class giggling, laughing and generally making fun of me by starting my theory with a reference to a “big-ass sponge.” Not smart on my part! Giggle-giggle. Chortle-chortle. Laugh-laugh.
OK. Now that the “b-a sponge” line is out of the way, and perhaps the longest intro in history of blogging is done, I would like to share the Big Sponge Theory with my friends in the blogosphere. Here goes:
Imagine your body, a distance runner’s legs and body, is a Big Sponge. A Big Sponge. OK. Got that? Now, each time you go on a training run, imagine that the training load is represented by water being poured onto the Big Sponge that is you.
An easy distance run is a slow and steady drip of water onto the sponge. It gets ABSORBED (key word) relatively easily. During base training, which consists primarily of easy distance runs, that slow and steady drip onto the sponge keeps the sponge nice and moist. A nice and moist sponge is GOOD. A nice and moist sponge is the GOAL.
Now, any Quality Days mean that a large volume of water is being poured onto your sponge. A long run? A lot of water. Note that even if the long run is at an easy pace, it is still a Quality Day and still represents a lot of water. A hard, hammering distance run? A lot of water. Hill repeats? Tempo? Fartlek? Intervals? Buckets and buckets and buckets.
So here’s the Big Sponge Theory: Those quality days (or Bucket Days) need to be spread out, or else your sponge will be oversaturated, your legs and your body overtrained. If, after a quality day of any sort, you follow that up with a few easy days (slow drips), that allows the Big Sponge to ABSORB the water. And this is what keeps the sponge (and you) healthy, strong. This is where the advances in training, fitness and ability come; in letting that sponge ABSORB those bucket days and stay nice and moist. And remember: A nice and moist sponge is the GOAL.
If you over-saturate the sponge, it will be soaked. It will not be effective. It will be useless. Much like an overtrained body.
The message, then, to the overzealous (usually hot-shot freshmen trying to prove themselves) collegiate distance runner is this: Don’t oversoak your sponge. Don’t hammer every day. Let your body recover between hard efforts. If you hammer your recovery days, you are pouring more water than needed onto that Big Sponge. Then, the next day when we are doing some sort of Quality Day, the downpour continues. Eventually, the sponge, and you, become ineffective. Feckless. It can take days and sometimes weeks for that Big Sponge (you!) to dry out and return to the coveted nice and moist stage.
And remember: A nice and moist sponge is the GOAL.
Does this make sense? Is this long-winded? Did I just waste your time and my blog space? I hope not. It makes sense to me, and I hope you can take a little something out of this.
Just call me: SpongePete, SquareCoach.
Run. Rehydrate. Run Some More!
Now, before you snicker and make jokes: This is a 2-credit, academic-based class. A few blog readers and followers are “alums” of this class (or maybe are in this class right now! … future alums of the fancy class), and they can attest to the fact that I try to challenge the students with a lot of work.
To wit: Along with perfect attendance, requirements include 10 1-page papers, a 5-page midterm research paper and a final project in which students must map out and detail a training program for a team for an entire season or training cycle. The goal is to make the students ready to coach a track team if needed.
I’m happy to report that Marist alum DJ Paulson, who was in my first class back in 2007, will be coaching locally at Beacon High School, where he teaches. He said he will be using our class textbook as a reference to help him. This is great! Good luck, DJ!
Anyway, I’ve been trying to do some new and creative things with the class this year. We have weekly fun “quizzes” as a way to get through the material. And I’m trying to incorporate everyone in the discussions, branching out and away from the text a bit, as we have a few non-track folks in the class.
We just completed a short block on distance running. Some of the class discussions were wide-ranging and interesting. One topic that came up was the subject of overtraining as it relates to college athletes. It’s a relevant topic and one that generated a fair amount of healthy discussion.
This led me to trot out my “Big Sponge Theory" on collegiate distance runners’ training. I’ve tried to impart my “Big Sponge Theory” on previous teams and eras of Marist Distance Running. Mostly, the theory was met with apathy at best, ridicule at worst. But I am undaunted, and I keep hammering home the same ideas year after year in hopes someone will get something out of what is said. And in fairness, several current team members seemed to grasp the concepts espoused in the “Big Sponge Theory.”
Of course, being the buffoon I am, I had the whole class giggling, laughing and generally making fun of me by starting my theory with a reference to a “big-ass sponge.” Not smart on my part! Giggle-giggle. Chortle-chortle. Laugh-laugh.
OK. Now that the “b-a sponge” line is out of the way, and perhaps the longest intro in history of blogging is done, I would like to share the Big Sponge Theory with my friends in the blogosphere. Here goes:
Imagine your body, a distance runner’s legs and body, is a Big Sponge. A Big Sponge. OK. Got that? Now, each time you go on a training run, imagine that the training load is represented by water being poured onto the Big Sponge that is you.
An easy distance run is a slow and steady drip of water onto the sponge. It gets ABSORBED (key word) relatively easily. During base training, which consists primarily of easy distance runs, that slow and steady drip onto the sponge keeps the sponge nice and moist. A nice and moist sponge is GOOD. A nice and moist sponge is the GOAL.
Now, any Quality Days mean that a large volume of water is being poured onto your sponge. A long run? A lot of water. Note that even if the long run is at an easy pace, it is still a Quality Day and still represents a lot of water. A hard, hammering distance run? A lot of water. Hill repeats? Tempo? Fartlek? Intervals? Buckets and buckets and buckets.
So here’s the Big Sponge Theory: Those quality days (or Bucket Days) need to be spread out, or else your sponge will be oversaturated, your legs and your body overtrained. If, after a quality day of any sort, you follow that up with a few easy days (slow drips), that allows the Big Sponge to ABSORB the water. And this is what keeps the sponge (and you) healthy, strong. This is where the advances in training, fitness and ability come; in letting that sponge ABSORB those bucket days and stay nice and moist. And remember: A nice and moist sponge is the GOAL.
If you over-saturate the sponge, it will be soaked. It will not be effective. It will be useless. Much like an overtrained body.
The message, then, to the overzealous (usually hot-shot freshmen trying to prove themselves) collegiate distance runner is this: Don’t oversoak your sponge. Don’t hammer every day. Let your body recover between hard efforts. If you hammer your recovery days, you are pouring more water than needed onto that Big Sponge. Then, the next day when we are doing some sort of Quality Day, the downpour continues. Eventually, the sponge, and you, become ineffective. Feckless. It can take days and sometimes weeks for that Big Sponge (you!) to dry out and return to the coveted nice and moist stage.
And remember: A nice and moist sponge is the GOAL.
Does this make sense? Is this long-winded? Did I just waste your time and my blog space? I hope not. It makes sense to me, and I hope you can take a little something out of this.
Just call me: SpongePete, SquareCoach.
Run. Rehydrate. Run Some More!
Wonder women at Spackenkill
Talk about surreal! Just a few days after delving into winter for a day out at Penn State, today I was out at the Spackenkill High School track for a delightfully sunny and warm day with the women's team.
Coach Chuck was under the weather and could not make it to practice. I dispatched the men's team off to Vassar Farm for some light threshold (thanks to Captain Vess for organizing and orchestrating the workout without their Old Man Coach), and went over to the Spack Track for Chuck's prescribed torture: 3x1600, 1x800.
As many of you know, I'm not a big fan of track workouts during the cross country season. This is mostly because the idea of bringing men over to the track gets me nervous. "Restraint" is not in their vocabulary. The women generally do as they are told when it comes to workouts; as a result, going to the track is not as potentially harmful for them.
Well today, the ladies were lights-out great on a warmer-than-normal day. I was extremely impressed. I told several of them after the workout that this could prove to be the greatest assemblage of women's distance runners we have ever had; and trust me, we have had some great ones in the past.
But that's a subject for another day, perhaps. For now, it's great to see the hard work and progress our women's team has made. From the beginning of the season to now. And for the returning women, from last year to this year.
Nicely done, ladies. Let's close out the championship portion of our season in strong fashion.
Coach Chuck was under the weather and could not make it to practice. I dispatched the men's team off to Vassar Farm for some light threshold (thanks to Captain Vess for organizing and orchestrating the workout without their Old Man Coach), and went over to the Spack Track for Chuck's prescribed torture: 3x1600, 1x800.
As many of you know, I'm not a big fan of track workouts during the cross country season. This is mostly because the idea of bringing men over to the track gets me nervous. "Restraint" is not in their vocabulary. The women generally do as they are told when it comes to workouts; as a result, going to the track is not as potentially harmful for them.
Well today, the ladies were lights-out great on a warmer-than-normal day. I was extremely impressed. I told several of them after the workout that this could prove to be the greatest assemblage of women's distance runners we have ever had; and trust me, we have had some great ones in the past.
But that's a subject for another day, perhaps. For now, it's great to see the hard work and progress our women's team has made. From the beginning of the season to now. And for the returning women, from last year to this year.
Nicely done, ladies. Let's close out the championship portion of our season in strong fashion.
Monday, October 19, 2009
Men's splits from Albany
Hello men! Below are the 2-mile splits from Albany, as best as I could get them. Good news/bad news about the splits. Good news: There were no injured runners to help me take the splits down. Bad news: There were no injured runners to help me take the splits down.
That's more good news than bad. But given the chilly temps and my frozen digits, I did the best I could. Here are the splits (in parenthesis after the results), with some short commentary as well as warranted.
Men's varsity results
2. Conor Shelley 24:39.8 (9:48). Nice PR, dude!
4. Will Griffin 24:53 (9:55). Excellent neg split effort on tired legs.
9. Quimes DelaCruz 25:20.3 (10:08). You continue to impress. Nicely done.
14. Tim Keegan 25:27.8 (9:55). Considering your recent illness woes, this was a strong and positive effort.
18. Nick Webster 25:36.4 (10:08). A little sluggish, still good.
41. Sam McMullen 25:54.2 (10:20). Strong breakthrough effort. You looked great!
60. Tom Lipari 26:08.1 ((10:30). Nice bounce-back race. You will peak at the right time this year.
82. Matt Janczyk 26:24.6 (10:25). Let down after breakthrough at Paul Short. Negative energy.
122. Zak Smetana 27:04.3 (10:30). The Albany jinx continues.
Men's Purple Race Results
2. Sean Nestor 26:14.0 (10:22). Great bounce back from your injury.
4. Mike Nicoletti 26:27.1 (10:35). Great job considering you were less than 100 percent.
6. Pat Duggan 26:31.3 (10:30). Solid effort but not as good as previous two.
8. Brian Townsend 26:49.7 (missed it?). Really excellent progression. Nice job.
9. Matt Panebianco 26:50.8 (10:40). Another strong effort.
11. Billy Posch 26:55.6 (10:42). Flat. Can be better. Will be better.
13. Colin Johnson 26:57.2 (10:44). Breakthrough. Perfect race.
14. Mike Keegan 27:01.2 (10:44). Breakthrough. Perfect race.
19. Ryan Brown 27:11.3 (10:57). Strong effort.
29. Ryan Fitzsimons 27:23.0 (11:02). Perfectly executed.
34. Joel Moss 27:38.7 (10:56). Solid effort.
61. Will Schanz 28:21.5 (11:01). All things considered, pretty strong.
63. Greg Masto 28:24.7 (11:02). Went out too fast! Otherwise pretty good.
72. Brendan Green 28:51.2 (11:15). Wow. Wow. Wow!
101. Luke Shane 30:38.7 (12:01). Strong PR.
Note for women's team followers: I'm pretty sure Chuck got the splits as he darted into the woods for the mile and got to the 2-mile mark as well. As a team on the women's side, I thought we showed a lot of depth and for the most part, everyone ran very aggressively early (getting out fast) and strong late. A good meet on which to build.
That's more good news than bad. But given the chilly temps and my frozen digits, I did the best I could. Here are the splits (in parenthesis after the results), with some short commentary as well as warranted.
Men's varsity results
2. Conor Shelley 24:39.8 (9:48). Nice PR, dude!
4. Will Griffin 24:53 (9:55). Excellent neg split effort on tired legs.
9. Quimes DelaCruz 25:20.3 (10:08). You continue to impress. Nicely done.
14. Tim Keegan 25:27.8 (9:55). Considering your recent illness woes, this was a strong and positive effort.
18. Nick Webster 25:36.4 (10:08). A little sluggish, still good.
41. Sam McMullen 25:54.2 (10:20). Strong breakthrough effort. You looked great!
60. Tom Lipari 26:08.1 ((10:30). Nice bounce-back race. You will peak at the right time this year.
82. Matt Janczyk 26:24.6 (10:25). Let down after breakthrough at Paul Short. Negative energy.
122. Zak Smetana 27:04.3 (10:30). The Albany jinx continues.
Men's Purple Race Results
2. Sean Nestor 26:14.0 (10:22). Great bounce back from your injury.
4. Mike Nicoletti 26:27.1 (10:35). Great job considering you were less than 100 percent.
6. Pat Duggan 26:31.3 (10:30). Solid effort but not as good as previous two.
8. Brian Townsend 26:49.7 (missed it?). Really excellent progression. Nice job.
9. Matt Panebianco 26:50.8 (10:40). Another strong effort.
11. Billy Posch 26:55.6 (10:42). Flat. Can be better. Will be better.
13. Colin Johnson 26:57.2 (10:44). Breakthrough. Perfect race.
14. Mike Keegan 27:01.2 (10:44). Breakthrough. Perfect race.
19. Ryan Brown 27:11.3 (10:57). Strong effort.
29. Ryan Fitzsimons 27:23.0 (11:02). Perfectly executed.
34. Joel Moss 27:38.7 (10:56). Solid effort.
61. Will Schanz 28:21.5 (11:01). All things considered, pretty strong.
63. Greg Masto 28:24.7 (11:02). Went out too fast! Otherwise pretty good.
72. Brendan Green 28:51.2 (11:15). Wow. Wow. Wow!
101. Luke Shane 30:38.7 (12:01). Strong PR.
Note for women's team followers: I'm pretty sure Chuck got the splits as he darted into the woods for the mile and got to the 2-mile mark as well. As a team on the women's side, I thought we showed a lot of depth and for the most part, everyone ran very aggressively early (getting out fast) and strong late. A good meet on which to build.
Sunday, October 18, 2009
Solid day at Albany
Our women's team placed 2nd at the UAlbany meet on Saturday and the men won for the second consecutive year. The weather turned out better than we could have hoped. It was cold, but sunny/partly cloudy and dry. A far cry from what a few of us experienced at Penn State the day before!
Click here for complete results.
On the women's side, we had a tight pack behind our lead runner, Addie DiFrancesco. In addition, we had seven women under 19:00 and 15 women under 20:00. All noteworthy.
On the men's side, we patchworked some varsity guys who were going to run at Penn State along with the guys who were scheduled to run at UAlbany. Conor Shelley had a strong PR up front, Will Griffin ran a strong race. Freshman Quimes DelaCruz continued to impress with his 25:20. Sam McMullen dipped under 26:00 for the first time.
Way down on the list, but no less impressive, Brendan Green lopped two (2!) minutes off his previous 8km PR and broke 30:00 for the first time. In fact, he broke 29 en route!!! (28:51.2).
There were many more highlights and I'll try to get more details in the coming days.
This was a good meet as we head into our championship season.
Women's results
6. Addie DiFrancesco - 17:56.9 - 2nd fastest time in school history for 5k XC
17. Kathryn Sheehan - 18:21.0
23. Brittany Burns - 18:25.0
29. Katie Messina - 18:35.8
34. Erin O'Reilly - 18:41.7
46. Julie Hudak - 18:50.5
47. Jackie Gamboli - 18:50.9
77. Jillian Corley - 19:17.3
82. Sarah Keating - 19:21.6
Women's Gold Race Results
Laura Lindsley - 19:22.6
Sarah Parsloe - 19:38.1
Dayna McLaughlin - 19:44.8
Kara Lightowler - 19:48.5
Allyson O'Brien - 19:49.8
Briana Crowe - 19:56.5
Rebecca Denise - 20:12.6
Kelley Hanifin - 20:32.2
Colleen Smith - 20:44.8
Lauren Pica - 20:54.0
Katie Topalian - 20:56.9
Kelley Gould - 21:03.9
Shannon Farrell - 21:09.6
Rachel Lichtenwalner - 21:25.6
Dana Boscarino - 21:29.3
Rachel Bremer - 21:39.3
Elizabeth O'Brien - 21:47.2
Meaghan Lass - 22:32.4
Erin Quadros - 23:11.2
Daria Kowalik - 23:39.3
Men's results
2. Conor Shelley 24:39.8
4. Will Griffin 24:53
9. Quimes DelaCruz 25:20.3
14. Tim Keegan 25:27.8
18. Nick Webster 25:36.4
41. Sam McMullen 25:54.2
60. Tom Lipari 26:08.1
82. Matt Janczyk 26:24.6
122. Zak Smetana 27:04.3
Men's Purple Race Results
2. Sean Nestor 26:14.0
4. Mike Nicoletti 26:27.1
6. Pat Duggan 26:31.3
8. Brian Townsend 26:49.7
9. Matt Panebianco 26:50.8
11. Billy Posch 26:55.6
13. Colin Johnson 26:57.2
14. Mike Keegan 27:01.2
19. Ryan Brown 27:11.3
29. Ryan Fitzsimons 27:23.0
34. Joel Moss 27:38.7
61. Will Schanz 28:21.5
63. Greg Masto 28:24.7
72. Brendan Green 28:51.2
101. Luke Shane 30:38.7
Click here for complete results.
On the women's side, we had a tight pack behind our lead runner, Addie DiFrancesco. In addition, we had seven women under 19:00 and 15 women under 20:00. All noteworthy.
On the men's side, we patchworked some varsity guys who were going to run at Penn State along with the guys who were scheduled to run at UAlbany. Conor Shelley had a strong PR up front, Will Griffin ran a strong race. Freshman Quimes DelaCruz continued to impress with his 25:20. Sam McMullen dipped under 26:00 for the first time.
Way down on the list, but no less impressive, Brendan Green lopped two (2!) minutes off his previous 8km PR and broke 30:00 for the first time. In fact, he broke 29 en route!!! (28:51.2).
There were many more highlights and I'll try to get more details in the coming days.
This was a good meet as we head into our championship season.
Women's results
6. Addie DiFrancesco - 17:56.9 - 2nd fastest time in school history for 5k XC
17. Kathryn Sheehan - 18:21.0
23. Brittany Burns - 18:25.0
29. Katie Messina - 18:35.8
34. Erin O'Reilly - 18:41.7
46. Julie Hudak - 18:50.5
47. Jackie Gamboli - 18:50.9
77. Jillian Corley - 19:17.3
82. Sarah Keating - 19:21.6
Women's Gold Race Results
Laura Lindsley - 19:22.6
Sarah Parsloe - 19:38.1
Dayna McLaughlin - 19:44.8
Kara Lightowler - 19:48.5
Allyson O'Brien - 19:49.8
Briana Crowe - 19:56.5
Rebecca Denise - 20:12.6
Kelley Hanifin - 20:32.2
Colleen Smith - 20:44.8
Lauren Pica - 20:54.0
Katie Topalian - 20:56.9
Kelley Gould - 21:03.9
Shannon Farrell - 21:09.6
Rachel Lichtenwalner - 21:25.6
Dana Boscarino - 21:29.3
Rachel Bremer - 21:39.3
Elizabeth O'Brien - 21:47.2
Meaghan Lass - 22:32.4
Erin Quadros - 23:11.2
Daria Kowalik - 23:39.3
Men's results
2. Conor Shelley 24:39.8
4. Will Griffin 24:53
9. Quimes DelaCruz 25:20.3
14. Tim Keegan 25:27.8
18. Nick Webster 25:36.4
41. Sam McMullen 25:54.2
60. Tom Lipari 26:08.1
82. Matt Janczyk 26:24.6
122. Zak Smetana 27:04.3
Men's Purple Race Results
2. Sean Nestor 26:14.0
4. Mike Nicoletti 26:27.1
6. Pat Duggan 26:31.3
8. Brian Townsend 26:49.7
9. Matt Panebianco 26:50.8
11. Billy Posch 26:55.6
13. Colin Johnson 26:57.2
14. Mike Keegan 27:01.2
19. Ryan Brown 27:11.3
29. Ryan Fitzsimons 27:23.0
34. Joel Moss 27:38.7
61. Will Schanz 28:21.5
63. Greg Masto 28:24.7
72. Brendan Green 28:51.2
101. Luke Shane 30:38.7
Friday, October 16, 2009
Bridge May Be Icy
I saw this sign way too many times in the past 30 hours, as we futilely drove to and from Penn State for a meet that was canceled due to a freak October snowstorm.
Trust me, it snowed. A lot. The course was covered in about 3-4 inches this morning. The big issue were downed trees all over the course. They were snapping as we stood there. So that would not have been a good idea to run, with limbs coming down on hordes of runners. The decision was a no-brainer. It was a tough situation for the Penn State meet folks and they handled it quite well.
The plan now is for some (but not all) of the varsity guys from Penn State to run at UAlbany in the morning at that Invy. We will sort out the details in the next few hours.
Suffice it to say I am tired. I just got done with a roughly 10-hour van roundtrip with a group of, shall we say, energized young men. It was a fun and memorable trip, but a bit stressful plying the hills of Central PA through heavy snow, sleet and rain. I have a newfound respect for truckers, because I felt like one these past two days.
Look for a full race report after the UAlbany Invy -- either Saturday afternoon, evening or Sunday.
Dress warmly, boys and girls. It's gonna be COLD. But at least, no measurable snow, from what I can gather.
Trust me, it snowed. A lot. The course was covered in about 3-4 inches this morning. The big issue were downed trees all over the course. They were snapping as we stood there. So that would not have been a good idea to run, with limbs coming down on hordes of runners. The decision was a no-brainer. It was a tough situation for the Penn State meet folks and they handled it quite well.
The plan now is for some (but not all) of the varsity guys from Penn State to run at UAlbany in the morning at that Invy. We will sort out the details in the next few hours.
Suffice it to say I am tired. I just got done with a roughly 10-hour van roundtrip with a group of, shall we say, energized young men. It was a fun and memorable trip, but a bit stressful plying the hills of Central PA through heavy snow, sleet and rain. I have a newfound respect for truckers, because I felt like one these past two days.
Look for a full race report after the UAlbany Invy -- either Saturday afternoon, evening or Sunday.
Dress warmly, boys and girls. It's gonna be COLD. But at least, no measurable snow, from what I can gather.
Wednesday, October 14, 2009
Cool down, schmool down?
Holy smokes!
My good buddy, old Marist alum (from the 1970s!) Marty McGowan sent along the following New York Times article that basically says COOLING DOWN IS A WASTE OF TIME.
How can this be?
This flies in the face of everything I have thought and believed about cooling down!
Of course, being an avid "non-stretcher" it does make sense to me personally. But I'm still not certain it is sound advice.
However, one part of the article was particularly disturbing. It said that after hard exercise, when your muscles produce lactic acid, that lactic acid is then turned into glycogen for your muscles. This is good, right? However, IF YOU COOL DOWN, the beneficial process is LOST because that energy is needed for your cool down. Crazy? You bet!
What do you all think of this? Should we stop cooling down? I think not, but it is certainly food for thought.
My goodness.
My good buddy, old Marist alum (from the 1970s!) Marty McGowan sent along the following New York Times article that basically says COOLING DOWN IS A WASTE OF TIME.
How can this be?
This flies in the face of everything I have thought and believed about cooling down!
Of course, being an avid "non-stretcher" it does make sense to me personally. But I'm still not certain it is sound advice.
However, one part of the article was particularly disturbing. It said that after hard exercise, when your muscles produce lactic acid, that lactic acid is then turned into glycogen for your muscles. This is good, right? However, IF YOU COOL DOWN, the beneficial process is LOST because that energy is needed for your cool down. Crazy? You bet!
What do you all think of this? Should we stop cooling down? I think not, but it is certainly food for thought.
My goodness.
Monday, October 12, 2009
Hicks PRs at Albany
Marist alum and current medical school student Steve Hicks had a strong, personal-best run at the Mohawk-Hudson River Marathon in Albany on Sunday.
Steve placed fifth overall in 2:33:45, an average of 5:53 per mile. He placed fifth overall in perhaps one of the most competitive marathon fields there in recent history. Last year, Steve was second overall in 2:37:13. So Steve PRed by about 3.5 minutes! That's great. He was hoping for a sub-2:30, but I'm still proud of this strong new PR time.
According to the race results, Steve went through the first 13.1 miles in 1:14:20. That's quite peppy, but again he was in a race with some fast runners and he was aiming for sub-2:30. He slowed in the second half of the race to 1:19:26 -- still a strong effort.
Steve is now a teammate of Mike Melfi (class of 99) with the Syracuse Track Club, and they will be running fall cross country races together. Pretty cool: Two Marist running alums from different eras now joining forces on the same team.
Nice job, Steve. Recover quickly and keep running strong.
Steve placed fifth overall in 2:33:45, an average of 5:53 per mile. He placed fifth overall in perhaps one of the most competitive marathon fields there in recent history. Last year, Steve was second overall in 2:37:13. So Steve PRed by about 3.5 minutes! That's great. He was hoping for a sub-2:30, but I'm still proud of this strong new PR time.
According to the race results, Steve went through the first 13.1 miles in 1:14:20. That's quite peppy, but again he was in a race with some fast runners and he was aiming for sub-2:30. He slowed in the second half of the race to 1:19:26 -- still a strong effort.
Steve is now a teammate of Mike Melfi (class of 99) with the Syracuse Track Club, and they will be running fall cross country races together. Pretty cool: Two Marist running alums from different eras now joining forces on the same team.
Nice job, Steve. Recover quickly and keep running strong.
Parenti's impressive half-marathon debut
Got a text from Marist alum Nate Parenti, who informed me of his extremely impressive half-marathon debut Sunday at the Staten Island Half Marathon. Nate placed 17th overall out of more than 3,000 finishers in 1:17:34.
Check out the official race result line here:
PARENTI NATE M27 307 MAAL BROOKLYN NY 17 17 7 1:17:34 5:55 1:17:34 35 76.3 %
Notice the MAAL? That stands for: Marist Alumni Racing Team!
Thanks, Nate, for noticing that pull-down on all New York Road Runners (NYRR) races. And note to other alums in NYRR races: Use that pull-down so that you are proudly representing the MART. Or MAAL, as the New York Road Runners calls us.
A short note on Parenti: As many of you know, Nate and I rarely saw eye-to-eye during his time at Marist. Once he left Marist, he constantly lobbied for me to give him a MART singlet. I declined his requests, until he completed his degree.
Once he completed his degree, I gave him the MART singlet, with a stern warning: Wear it with pride and show up to races ready to race. He has more than heeded this advice.
Yo, Parenti: I'm proud of you, buddy. Nicely done! I hope you stick with it, and I hope you keep getting faster.
Check out the official race result line here:
PARENTI NATE M27 307 MAAL BROOKLYN NY 17 17 7 1:17:34 5:55 1:17:34 35 76.3 %
Notice the MAAL? That stands for: Marist Alumni Racing Team!
Thanks, Nate, for noticing that pull-down on all New York Road Runners (NYRR) races. And note to other alums in NYRR races: Use that pull-down so that you are proudly representing the MART. Or MAAL, as the New York Road Runners calls us.
A short note on Parenti: As many of you know, Nate and I rarely saw eye-to-eye during his time at Marist. Once he left Marist, he constantly lobbied for me to give him a MART singlet. I declined his requests, until he completed his degree.
Once he completed his degree, I gave him the MART singlet, with a stern warning: Wear it with pride and show up to races ready to race. He has more than heeded this advice.
Yo, Parenti: I'm proud of you, buddy. Nicely done! I hope you stick with it, and I hope you keep getting faster.
Sunday, October 11, 2009
Joe T. PRs at Hartford
From yesterday:
Joe Tarantello (class of 08) ran a PR in the marathon at the Hartford Marathon. Joey Tat placed 27th overall in 2:56:24 (6:44 pace) on a less-than-perfect marathon day.
It was a bit warm and humid early on, and then the wind was whipping around later in the day. Joe was hoping for close to 2:50 on this day, but given the conditions he did a tremendous job and I'm proud of him.
Joe Tarantello (class of 08) ran a PR in the marathon at the Hartford Marathon. Joey Tat placed 27th overall in 2:56:24 (6:44 pace) on a less-than-perfect marathon day.
It was a bit warm and humid early on, and then the wind was whipping around later in the day. Joe was hoping for close to 2:50 on this day, but given the conditions he did a tremendous job and I'm proud of him.
Rolek rocks in half marathon
This post is a few weeks' overdue. Our boy Mike Rolek (class of 08, former 10km school record holder) ran a sizzling 13.1 at the Newport Liberty Half Marathon in Jersey City, NJ, a few weekends ago.
Mike was using this as a hard training run, but it turned into much more than that. On a wet course with a lot of turns, Mike ran 1:10:23 (5:22 pace) and got third overall. This comes on the heels of a very strong 20km in New Haven a few weeks prior.
Mike is training hard for the Philly Half Marathon later in the fall. His goal is to break 1:10 at Philly. He's almost there.
Mike was using this as a hard training run, but it turned into much more than that. On a wet course with a lot of turns, Mike ran 1:10:23 (5:22 pace) and got third overall. This comes on the heels of a very strong 20km in New Haven a few weeks prior.
Mike is training hard for the Philly Half Marathon later in the fall. His goal is to break 1:10 at Philly. He's almost there.
Weather watch
Hello men:
Another beautiful day has dawned in the mid-Hudson Valley. However, as the calendar marches through October and hurries its way toward November, keep in mind that the Weather Gods may not be as kind as they are now. To wit:
-- Friday's forecast for State College, PA (Penn State) is calling for damp and cool conditions, with highs only in the mid-40s.
-- Saturday's forecast for Albany, NY (UAlbany) is calling for similar conditions.
Keep this in mind as we proceed through the week. The heat and humidity are, for the most part, a thing of the past. It's going to be chilly and probably stay chilly, for a while.
Another beautiful day has dawned in the mid-Hudson Valley. However, as the calendar marches through October and hurries its way toward November, keep in mind that the Weather Gods may not be as kind as they are now. To wit:
-- Friday's forecast for State College, PA (Penn State) is calling for damp and cool conditions, with highs only in the mid-40s.
-- Saturday's forecast for Albany, NY (UAlbany) is calling for similar conditions.
Keep this in mind as we proceed through the week. The heat and humidity are, for the most part, a thing of the past. It's going to be chilly and probably stay chilly, for a while.
Friday, October 9, 2009
Mile repeats by the watch
Nice job in the mile repeats at Bowdoin Park today. It was actually a bit humid and the rain stopped for us.
Coach Chuck ran a few of them with Group 3 and did a great job with it. Interestingly, he noted with his fancy Garmin watch that the thing beeped about 5 seconds before he reached my end-of-mile cones.
This indicates that wheeled measurement is not 100 percent accurate -- especially if the dorky coach (me!) does not walk the tangents as you run them.
Given all this, keep in mind that most of you all ran a pretty strong workout today.
As noted today, those of you that drilled the 3x7 min tempo a bit too hard on Tuesday perhaps paid the price a little today. It's OK. It happens.
Those of you that are going or went home ... have a great weekend. We shall reconvene on Monday.
Coach Chuck ran a few of them with Group 3 and did a great job with it. Interestingly, he noted with his fancy Garmin watch that the thing beeped about 5 seconds before he reached my end-of-mile cones.
This indicates that wheeled measurement is not 100 percent accurate -- especially if the dorky coach (me!) does not walk the tangents as you run them.
Given all this, keep in mind that most of you all ran a pretty strong workout today.
As noted today, those of you that drilled the 3x7 min tempo a bit too hard on Tuesday perhaps paid the price a little today. It's OK. It happens.
Those of you that are going or went home ... have a great weekend. We shall reconvene on Monday.
Unusual, off-beat personalities ...
As if on cue, shortly after my Prinz post yesterday, Wantagh's own Quimes DelaCruz showed up at practice in an old Marist sprinter speed suit! He proceeded to run the 8-mile bridge run. In a speed suit.
That's got to be a first, to my recollection.
Perhaps the Q-Man thought he was at wrestling practice (he was a good wrestler at Wantagh).
Anyway, to each his own.
As long as his running shoes are not worn and he is working hard, he can wear whatever he wants (within reason) to practice.
Mile repeats in the rain later today, at Bowdoin. Women's team did a nice job on the hill workout yesterday at Bowdoin.
That's got to be a first, to my recollection.
Perhaps the Q-Man thought he was at wrestling practice (he was a good wrestler at Wantagh).
Anyway, to each his own.
As long as his running shoes are not worn and he is working hard, he can wear whatever he wants (within reason) to practice.
Mile repeats in the rain later today, at Bowdoin. Women's team did a nice job on the hill workout yesterday at Bowdoin.
Thursday, October 8, 2009
A new altitude for Prinz
As promised, a Marist Running post/update on Marist Alum Sean Prinz.
Like Walsh, Prinz is a proud Wantagh man. Our current freshman Quimes DelaCruz is continuing the quirky Wantagh-Marist connection/tradition. And that is: Unusual, off-beat personalities who are serious, hard-working runners.
I don't think I am hurting anyone's feelings or taking too many liberties by labeling Prinz, Walsh and now Quimes as "unusual, off-beat personalities who are serious, hard-working runners."
Anyway, when I was talking with CT a couple weeks ago, he mentioned to me that Prinz was in Columbia. At least that's how I heard it. My first thought was: "What's this? My counter-culture boy has gone Ivy League? How can this be?"
Of course, being the idiot that I am, I was wrong.
Not Columbia. Colombia.
Yes. The country. In South America.
At altitude. Serious altitude.
Prinz has relocated there with his Significant Other. During the past year, he has taken on a renewed seriousness to his training and racing. Moving to the serious mountains of South America will enable him to enhance this.
Without further ado, here is some of what Prinz told me via email. From Colombia:
I'm living in Armenia, Colombia, which sits about 5500 feet and on my run east I get up to 9000 feet in about 40 minutes. I was at 9000 feet in the Bogota and did some hills that got me above 10,000 and those runs hurt. I was sucking wind at 8 minute pace (Editor's note: I suck wind at 8-minute pace on the flat roads of Poughkeepsie!). I have access to the Internet and I'm keeping my logbook on gmail documents. Rolek, Walsh, and most importantly quasi-coach Hopkins have viewing privileges. Let me know if you want access to see it as well to follow along and chime in from time to time (Editor's note: Yes Sean, that would be cool).
I'd be more than happy to have a cover story on the Marist Blog (Editor's note: Here it is!). I saved up for about six months and my girlfriend saved her wads and wads of cash from bartending weekends during school that we have a nice nut we don't mind cracking traveling the world for 6 months. We are currently based out of Colombia and leaving in mid-October to head to Ecuador, then Peru, then Chile all the way down the Pacific. Plan is to head back north along the Atlantic.
The goal is to build one hell of an aerobic base while I'm away and see if I can ever break 15 for 5k before I'm 30 or in this lifetime.
I'm off for a run...I'd like to say an easy 10, but no runs feel easy these days.
Awesome. Thanks, Prinz.
Safe travels, and keep running strong in your pursuit for the sub-15:00. I think you can do it!
Like Walsh, Prinz is a proud Wantagh man. Our current freshman Quimes DelaCruz is continuing the quirky Wantagh-Marist connection/tradition. And that is: Unusual, off-beat personalities who are serious, hard-working runners.
I don't think I am hurting anyone's feelings or taking too many liberties by labeling Prinz, Walsh and now Quimes as "unusual, off-beat personalities who are serious, hard-working runners."
Anyway, when I was talking with CT a couple weeks ago, he mentioned to me that Prinz was in Columbia. At least that's how I heard it. My first thought was: "What's this? My counter-culture boy has gone Ivy League? How can this be?"
Of course, being the idiot that I am, I was wrong.
Not Columbia. Colombia.
Yes. The country. In South America.
At altitude. Serious altitude.
Prinz has relocated there with his Significant Other. During the past year, he has taken on a renewed seriousness to his training and racing. Moving to the serious mountains of South America will enable him to enhance this.
Without further ado, here is some of what Prinz told me via email. From Colombia:
I'm living in Armenia, Colombia, which sits about 5500 feet and on my run east I get up to 9000 feet in about 40 minutes. I was at 9000 feet in the Bogota and did some hills that got me above 10,000 and those runs hurt. I was sucking wind at 8 minute pace (Editor's note: I suck wind at 8-minute pace on the flat roads of Poughkeepsie!). I have access to the Internet and I'm keeping my logbook on gmail documents. Rolek, Walsh, and most importantly quasi-coach Hopkins have viewing privileges. Let me know if you want access to see it as well to follow along and chime in from time to time (Editor's note: Yes Sean, that would be cool).
I'd be more than happy to have a cover story on the Marist Blog (Editor's note: Here it is!). I saved up for about six months and my girlfriend saved her wads and wads of cash from bartending weekends during school that we have a nice nut we don't mind cracking traveling the world for 6 months. We are currently based out of Colombia and leaving in mid-October to head to Ecuador, then Peru, then Chile all the way down the Pacific. Plan is to head back north along the Atlantic.
The goal is to build one hell of an aerobic base while I'm away and see if I can ever break 15 for 5k before I'm 30 or in this lifetime.
I'm off for a run...I'd like to say an easy 10, but no runs feel easy these days.
Awesome. Thanks, Prinz.
Safe travels, and keep running strong in your pursuit for the sub-15:00. I think you can do it!
Tuesday, October 6, 2009
More Paul Short numbers, thoughts
Several team members were wondering about their splits from Paul Short. Thanks to freshman Will Schanz, who was recovering from injury and did not run, we have a lot of splits from the meet. It was very difficult and hectic, so we couldn't get them all, but Will (and Lipari) did a great job with them.
Here's what we've got ...
Varsity race, 5km splits
Conor Shelley: 15:35
Tim Keegan: 15:41. Yup. Out too fast.
Will Griffin and Matt Flint: 15:44
Curtis Jensen: 15:49 (guess)
Nick Webster: 15:53
Quimes DelaCruz: 16:00
Zak Smetana: 16:13
Sam McMullen and Pat Duggan: 16:20
JV race, Mile and 5km splits where available
Sean Nestor: 5:12, 16:27. Still too fast but getting better.
Matt Janczyk: 5:18, 16:30. Perfect. Absolutely perfect!
Mike Nicoletti: 5:18, 16:36. Nice, strong race.
Billy Posch: 5:18, 16:36. Ditto.
Brian Townsend: 5:18, 16:40 (not sure of that). Very solid effort on your road to recovery.
Matt Panebianco: 5:18, 16:53. Excellent.
Kyle Havard: 5:18, 17:06. Decent, solid effort.
Joel Moss: 5:26, 17:06. Tremendous. Nicely done.
Greg Masto: 5:26, did not get 5km. Best xc race in a long while.
Ryan Fitzsimons: 5:35, 17:21. Breakthrough effort.
Ryan Brown: 5:27, 17:21. Strong and solid.
Colin Johnson: did not get mile, 17:00. Very good!
Mike Keegan: Missed them both, but you still ran great!
Brendan Green: 5:32, missed 5km. Great job.
Mike Holinko: 5:32, missed 5km. Decent effort and time.
WOMEN'S ANALYSIS
Chuck and I just exchanged some emails this morning and a lightbulb went on in my head. This year's women's team is very reminscent to the 1998 men's team. I know this doesn't mean much to most younger readers of this blog.
That team was the best in school history up to that point, in large part due to three fantastic lead runners in Mike Melfi, Ben Hefferon and Greg Salamone. After that, we had a big gap to our 4th and 5th. Same is the case with the women. The goal with this women's team is the same as it was with that men's team back 11 years ago: Close that gap!
We believe this can be achieved. We had a strong pool of "pack" runners who are definitely capable of closing that gap. That will be the goal at our next two meets, UAlbany and MAACs.
Our remaining schedule, for those keeping score at home:
Friday, 10.16: Penn State National (varsity men only)
Saturday, 10.17: UAlbany Invitational (rest of men's squad, full women's team)
Friday, 10.30: MAAC Championships, VCP
Saturday, 11.14: NCAA Regional, Franklin Park, Boston
Saturday, 11.21: IC4A/ECACs, VCP
Hope to see some alums and many parents/family/friends at some of these events.
Here's what we've got ...
Varsity race, 5km splits
Conor Shelley: 15:35
Tim Keegan: 15:41. Yup. Out too fast.
Will Griffin and Matt Flint: 15:44
Curtis Jensen: 15:49 (guess)
Nick Webster: 15:53
Quimes DelaCruz: 16:00
Zak Smetana: 16:13
Sam McMullen and Pat Duggan: 16:20
JV race, Mile and 5km splits where available
Sean Nestor: 5:12, 16:27. Still too fast but getting better.
Matt Janczyk: 5:18, 16:30. Perfect. Absolutely perfect!
Mike Nicoletti: 5:18, 16:36. Nice, strong race.
Billy Posch: 5:18, 16:36. Ditto.
Brian Townsend: 5:18, 16:40 (not sure of that). Very solid effort on your road to recovery.
Matt Panebianco: 5:18, 16:53. Excellent.
Kyle Havard: 5:18, 17:06. Decent, solid effort.
Joel Moss: 5:26, 17:06. Tremendous. Nicely done.
Greg Masto: 5:26, did not get 5km. Best xc race in a long while.
Ryan Fitzsimons: 5:35, 17:21. Breakthrough effort.
Ryan Brown: 5:27, 17:21. Strong and solid.
Colin Johnson: did not get mile, 17:00. Very good!
Mike Keegan: Missed them both, but you still ran great!
Brendan Green: 5:32, missed 5km. Great job.
Mike Holinko: 5:32, missed 5km. Decent effort and time.
WOMEN'S ANALYSIS
Chuck and I just exchanged some emails this morning and a lightbulb went on in my head. This year's women's team is very reminscent to the 1998 men's team. I know this doesn't mean much to most younger readers of this blog.
That team was the best in school history up to that point, in large part due to three fantastic lead runners in Mike Melfi, Ben Hefferon and Greg Salamone. After that, we had a big gap to our 4th and 5th. Same is the case with the women. The goal with this women's team is the same as it was with that men's team back 11 years ago: Close that gap!
We believe this can be achieved. We had a strong pool of "pack" runners who are definitely capable of closing that gap. That will be the goal at our next two meets, UAlbany and MAACs.
Our remaining schedule, for those keeping score at home:
Friday, 10.16: Penn State National (varsity men only)
Saturday, 10.17: UAlbany Invitational (rest of men's squad, full women's team)
Friday, 10.30: MAAC Championships, VCP
Saturday, 11.14: NCAA Regional, Franklin Park, Boston
Saturday, 11.21: IC4A/ECACs, VCP
Hope to see some alums and many parents/family/friends at some of these events.
Monday, October 5, 2009
Paul Short analysis, men's results
While watching the meet on Friday and thinking about it afterwards, my first thoughts were: "Geez, we got our butts handed to us out there; but I think we still ran OK?" It was weird. Times were fast. Places were not great, in the varsity race.
It took Hopkins to put it in perspective best in a text he sent me over the weekend:
"So all things considered, no Girma, Raucci or Vess, this year's team placed 5 spots higher against stiffer competition."
All true. And all makes me feel a lot better about things.
Now look: You can only judge the team that is out there. The reality of the matter is Girma/Raucci are done for xc, and it was our decision not to race Vess. You can "what-if" results till the cows come home (Well, if we had Vess, we would have ... ) but that can sometimes be unproductive and frustrating.
I'm proud of the team we trotted out there. And as Hopkins pointed out, we did a pretty darn good job overall -- much better than last year. And last year's team was pretty good!
Justin Harris, who was there coaching his SUNY New Paltz team, also made a valid point. Our (Marist) style of racing is not very conducive to a track-meet style of meet like Paul Short. At PS, you gotta get out and stay out. If you try to run even-paced or smart pacing, you are stuck way behind. While you can make it up somewhat, on a relatively fast course with no chump runners, you aren't gonna be gobbling up a lot of places over the final 3km.
So, the quick analysis goes like this.
In the varsity race, the following guys ran really well: Curtis, Quimes, Zak, Sam, Duggan. Web had a nice bounce-back race after a little detour with a hip injury. The rest of the varsity guys ran well, solid, decent. Not great. Not awful. Left us yearning for more.
In the JV race, I would say top to bottom everyone ran really well. Some more than others. But in general, extremely strong. I was very, very pumped after this race!
Good heavens. Practically the entire team PRed and I am still picking things apart. I guess that's a good thing.
We have a lot of season to go, fellas, and a lot of goals to hit.
Stay healthy. Stay strong.
Run. Rehydrate. Run some more.
Gold Race (Varsity) results
Conor Shelley 24:47 (personal best)
William Griffin 24:49 (personal best)
Matthew Flint 24:52 (personal best)
Curtis Jensen 25:05 (personal best)
Nick Webster 25:25 (personal best)
Tim Keegan 25:28 (personal best)
Arquimedes DelaCruz 25:29 (personal best)
Zak Smetana 25:57 (personal best)
Sam McMullen 26:17 (personal best)
Patrick Duggan 26:19 (personal best)
Open Race Results
Matt Janczyk 26:00 (personal best)
Sean Nestor 26:18 (personal best)
Billy Posch 26:21 (personal best)
Mike Nicoletti 26:39 (personal best)
Matt Panebianco 26:56 (personal best)
Brian Townsend 27:07
Kyle Havard 27:19 (personal best)
Joel Moss 27:20 (personal best)
Michael Keegan 27:23 (personal best)
Ryan Brown 27:24 (personal best)
Colin Johnson 27:29 (personal best)
Ryan Fitzsimons 27:41 (personal best)
Greg Masto 28:02
Mike Holinko 29:30
Brendan Green 30:55 (personal best)
It took Hopkins to put it in perspective best in a text he sent me over the weekend:
"So all things considered, no Girma, Raucci or Vess, this year's team placed 5 spots higher against stiffer competition."
All true. And all makes me feel a lot better about things.
Now look: You can only judge the team that is out there. The reality of the matter is Girma/Raucci are done for xc, and it was our decision not to race Vess. You can "what-if" results till the cows come home (Well, if we had Vess, we would have ... ) but that can sometimes be unproductive and frustrating.
I'm proud of the team we trotted out there. And as Hopkins pointed out, we did a pretty darn good job overall -- much better than last year. And last year's team was pretty good!
Justin Harris, who was there coaching his SUNY New Paltz team, also made a valid point. Our (Marist) style of racing is not very conducive to a track-meet style of meet like Paul Short. At PS, you gotta get out and stay out. If you try to run even-paced or smart pacing, you are stuck way behind. While you can make it up somewhat, on a relatively fast course with no chump runners, you aren't gonna be gobbling up a lot of places over the final 3km.
So, the quick analysis goes like this.
In the varsity race, the following guys ran really well: Curtis, Quimes, Zak, Sam, Duggan. Web had a nice bounce-back race after a little detour with a hip injury. The rest of the varsity guys ran well, solid, decent. Not great. Not awful. Left us yearning for more.
In the JV race, I would say top to bottom everyone ran really well. Some more than others. But in general, extremely strong. I was very, very pumped after this race!
Good heavens. Practically the entire team PRed and I am still picking things apart. I guess that's a good thing.
We have a lot of season to go, fellas, and a lot of goals to hit.
Stay healthy. Stay strong.
Run. Rehydrate. Run some more.
Gold Race (Varsity) results
Conor Shelley 24:47 (personal best)
William Griffin 24:49 (personal best)
Matthew Flint 24:52 (personal best)
Curtis Jensen 25:05 (personal best)
Nick Webster 25:25 (personal best)
Tim Keegan 25:28 (personal best)
Arquimedes DelaCruz 25:29 (personal best)
Zak Smetana 25:57 (personal best)
Sam McMullen 26:17 (personal best)
Patrick Duggan 26:19 (personal best)
Open Race Results
Matt Janczyk 26:00 (personal best)
Sean Nestor 26:18 (personal best)
Billy Posch 26:21 (personal best)
Mike Nicoletti 26:39 (personal best)
Matt Panebianco 26:56 (personal best)
Brian Townsend 27:07
Kyle Havard 27:19 (personal best)
Joel Moss 27:20 (personal best)
Michael Keegan 27:23 (personal best)
Ryan Brown 27:24 (personal best)
Colin Johnson 27:29 (personal best)
Ryan Fitzsimons 27:41 (personal best)
Greg Masto 28:02
Mike Holinko 29:30
Brendan Green 30:55 (personal best)
Sunday, October 4, 2009
Walsh leads his new team to victory
Wow! Check out this link for the very latest news on Marist alum Matt Walsh, who is now tearing it up as a grad student runner at Molloy College. Walsh led his team to victory and won the overall race at the Mount Saint Mary Invitational down in nearby Newburgh.
This is phenomenal!
As many of you know, Walsh and I did not often see eye-to-eye on things through the years -- both at Marist and beyond. But I wish him nothing but the best in his current and future running and non-running pursuits. By all accounts, he has taken a renewed seriousness to the sport, and that is great to see. I am rooting for him all the way.
Once a Marist runner, always a Marist runner in my book. Great to see him completing his collegiate eligibility in a strong fashion at Molloy.
And oh, by the way: Current team freshman Quimes DelaCruz (a Wantagh alum like Walsh and Prinz) was on hand to cheer on his former coach, as well as other high school running friends.
By the way: The new Walkway bridge is really cool. Coach Chuck placed 5th overall in the Treetops to Rooftops race there this morning. More than 700 runners/walkers participated.
Back with more when I can ...
This is phenomenal!
As many of you know, Walsh and I did not often see eye-to-eye on things through the years -- both at Marist and beyond. But I wish him nothing but the best in his current and future running and non-running pursuits. By all accounts, he has taken a renewed seriousness to the sport, and that is great to see. I am rooting for him all the way.
Once a Marist runner, always a Marist runner in my book. Great to see him completing his collegiate eligibility in a strong fashion at Molloy.
And oh, by the way: Current team freshman Quimes DelaCruz (a Wantagh alum like Walsh and Prinz) was on hand to cheer on his former coach, as well as other high school running friends.
By the way: The new Walkway bridge is really cool. Coach Chuck placed 5th overall in the Treetops to Rooftops race there this morning. More than 700 runners/walkers participated.
Back with more when I can ...
Friday, October 2, 2009
Paul Short today
Dear blog followers:
This is going to be a very busy weekend for me personally. My brother-in-law is coming into town from Florida. He has not been back since he moved down there 5 years ago. He is one of my best friends. So the blog may not be updated with the frequency and depth that you may like. I apologize in advance.
A few notes ...
1. Paul Short at Lehigh went well today. Check here for complete results. Among the highlights:
-- Despite lead runner Adam Vess not running (he tweaked his ankle last week in practice, but in truth this was a planned off meet for him; if needed, he could have run at less than 100 percent), the varsity men (top-5) averaged 24:59.6. Pretty amazing stuff. I had talked about tightening up our pack. How about this for tightening? Runners 1-4 were a mere 18 seconds apart (24:47, 24:49, 24:52, 25:05). The spread from 1-5 (5th man, 25:25) was a still-tight 38 seconds. Mission accomplished. However, in a big-meet scenario, not having a true lead runner (low number) can be costly. Such was the case for us today. So it goes.
-- Brittany Burns ran an all-time best (21:30) for 6km. School record. Nicely done, Brit! Most of the ladies ran 6km PRs and/or a lot faster than last year at the same meet. An excellent day. Our top three women ran great. We had a big gap after that, but many other women ran PR times and certainly supreme efforts today.
2. I know I have a few promised blog post updates coming your way: On Rolek, Prinz and Walsh. I'll get to them eventually.
And I will try to get the team results and some commentary (no promises) up here as soon as possible too.
Hang in there.
If you are in the area this weekend, you might also be aware of this bridge thing. It's a pretty big deal.
Take care and blog at you when I can,
Pete
This is going to be a very busy weekend for me personally. My brother-in-law is coming into town from Florida. He has not been back since he moved down there 5 years ago. He is one of my best friends. So the blog may not be updated with the frequency and depth that you may like. I apologize in advance.
A few notes ...
1. Paul Short at Lehigh went well today. Check here for complete results. Among the highlights:
-- Despite lead runner Adam Vess not running (he tweaked his ankle last week in practice, but in truth this was a planned off meet for him; if needed, he could have run at less than 100 percent), the varsity men (top-5) averaged 24:59.6. Pretty amazing stuff. I had talked about tightening up our pack. How about this for tightening? Runners 1-4 were a mere 18 seconds apart (24:47, 24:49, 24:52, 25:05). The spread from 1-5 (5th man, 25:25) was a still-tight 38 seconds. Mission accomplished. However, in a big-meet scenario, not having a true lead runner (low number) can be costly. Such was the case for us today. So it goes.
-- Brittany Burns ran an all-time best (21:30) for 6km. School record. Nicely done, Brit! Most of the ladies ran 6km PRs and/or a lot faster than last year at the same meet. An excellent day. Our top three women ran great. We had a big gap after that, but many other women ran PR times and certainly supreme efforts today.
2. I know I have a few promised blog post updates coming your way: On Rolek, Prinz and Walsh. I'll get to them eventually.
And I will try to get the team results and some commentary (no promises) up here as soon as possible too.
Hang in there.
If you are in the area this weekend, you might also be aware of this bridge thing. It's a pretty big deal.
Take care and blog at you when I can,
Pete
Tuesday, September 29, 2009
CT sizzles in Erie
On my way home from a coaches meeting in NYC last week, I had the opportunity to have a nice conversation with Matt "CT" Szymaszek (for those keeping score at home: I was using a hands-free device!).
CT is doing great in medical school out in Erie, PA (note to CT: Enjoy the winter, bro! It starts next week and ends around, oh, Memorial Day; good luck with THAT!)
Anyway, CT is doing a great in both his studies and his running -- no small task, my friends.
He just ran a 15-kilometer race at Presque Isle State Park in Erie. He told me his goal was the break the course record. Which he did! Good for him! Well, sort of. In his words, from an e-mail, here's what CT had to say:
"I ran better than I thought I would, 53:32, broke the course record by 7 seconds, unfortunately so did the guy that was 6 seconds in front of me. We were shoulder to shoulder through 7 miles and he put in a burst but I was already pushing it and my response was minimal. By my count he had an 11 second lead and I got it down to 6. I'll take 2nd overall. Now I have a 12 hour study date with anatomy and embryology. Talk to you later."
Nice job. Keep studying and keep running.
By the way, for those that may not know CT and are wondering: No, the nickname is NOT a reference to CT (computed tomography) scans, but rather to Matt's home state of Connecticut. Get it? CT? CT? The bad, bad puns never, ever end, my friends ...
CT is doing great in medical school out in Erie, PA (note to CT: Enjoy the winter, bro! It starts next week and ends around, oh, Memorial Day; good luck with THAT!)
Anyway, CT is doing a great in both his studies and his running -- no small task, my friends.
He just ran a 15-kilometer race at Presque Isle State Park in Erie. He told me his goal was the break the course record. Which he did! Good for him! Well, sort of. In his words, from an e-mail, here's what CT had to say:
"I ran better than I thought I would, 53:32, broke the course record by 7 seconds, unfortunately so did the guy that was 6 seconds in front of me. We were shoulder to shoulder through 7 miles and he put in a burst but I was already pushing it and my response was minimal. By my count he had an 11 second lead and I got it down to 6. I'll take 2nd overall. Now I have a 12 hour study date with anatomy and embryology. Talk to you later."
Nice job. Keep studying and keep running.
By the way, for those that may not know CT and are wondering: No, the nickname is NOT a reference to CT (computed tomography) scans, but rather to Matt's home state of Connecticut. Get it? CT? CT? The bad, bad puns never, ever end, my friends ...
The plan for Paul Short
Hello all:
Following is information regarding Friday's races at Paul Short ... from the meet Web site. Below that is the breakdown of men's athletes by race for Marist.
10:00am JV/Open College Women’s 6K Race
10:10am JV/Open College Men’s 8K Race: On a Staggered Start
All unattached, club and additional collegians may compete in the JV/Open races and Must be at the starting line by 9:45am. Please have your open men ready to move onto the start line IMMEDIATELY following the start of the Women’s Open Race. There will be no team scoring or awards in the JV/Open races.
11:00am Men's College Gold 8K Race
11:45am Women's College Gold 6K Race
Men running in the 10:10 a.m. race (15): Nicoletti, Nestor, Posch, Janczyk, Johnson, M.Keegan, Brown, Panebianco, Townsend, Moss, Havard, Fitzsimons, Masto, Green, Holinko
Men running in the 11 a.m. Men's College Gold Race (10): Shelley, Griffin, Flint, Jensen, Keegan, DelaCruz, Smetana, Webster, McMullen, Duggan
Men not running in this meet (4): Vess, Lipari, Schanz, Shane
Bus will depart at 5:15 a.m. Please arrive (in the dark) at 5 a.m. We will stop at Hannaford's.
Note to Vess (well, he doesn't read this fancy blog, someone pass this along): COFFEE would be appreciated. Especially if you come in the van, which I will be driving.
History: Our best finish was 16th in 2001, when we did not run all that well in this meet; last year, we were 21st; we did not run all that well, but we did set a school record with a top-5 time average of 25:17.
Following is information regarding Friday's races at Paul Short ... from the meet Web site. Below that is the breakdown of men's athletes by race for Marist.
10:00am JV/Open College Women’s 6K Race
10:10am JV/Open College Men’s 8K Race: On a Staggered Start
All unattached, club and additional collegians may compete in the JV/Open races and Must be at the starting line by 9:45am. Please have your open men ready to move onto the start line IMMEDIATELY following the start of the Women’s Open Race. There will be no team scoring or awards in the JV/Open races.
11:00am Men's College Gold 8K Race
11:45am Women's College Gold 6K Race
Men running in the 10:10 a.m. race (15): Nicoletti, Nestor, Posch, Janczyk, Johnson, M.Keegan, Brown, Panebianco, Townsend, Moss, Havard, Fitzsimons, Masto, Green, Holinko
Men running in the 11 a.m. Men's College Gold Race (10): Shelley, Griffin, Flint, Jensen, Keegan, DelaCruz, Smetana, Webster, McMullen, Duggan
Men not running in this meet (4): Vess, Lipari, Schanz, Shane
Bus will depart at 5:15 a.m. Please arrive (in the dark) at 5 a.m. We will stop at Hannaford's.
Note to Vess (well, he doesn't read this fancy blog, someone pass this along): COFFEE would be appreciated. Especially if you come in the van, which I will be driving.
History: Our best finish was 16th in 2001, when we did not run all that well in this meet; last year, we were 21st; we did not run all that well, but we did set a school record with a top-5 time average of 25:17.
Monday, September 28, 2009
Taking the WORLD by storm!
It is with great pride that I report the following result from Saturday's ITU Duathlon World Championship event from Concord, North Carolina:
Marist Running alum and former team captain Justin (Jut) Harris placed second overall in this event -- second in the WORLD! -- and was just four seconds off first place. What a great job by Jut down there in North Carolina.
The event consisted of a 10km run, a 40km bike, and a 5km run. According to the official race results, Jut's splits were as follows:
10km run: 31:47
40km bike: 54:14 (the fastest in the entire field!)
5km run: 16:16
His overall time of 1:43:34 trailed only World Champion Matthew Sheeks of Washington. According to Jut, Sheeks ran close to 14 minutes (14:04) for 5km on the track while starring at the University of Portland.
Jut still holds the Marist record for the 3,000-meter steeplechase. He has sacrificed a lot in his life to get to this point in his endurance sports career. On so many levels, I am proud of him, and I am proud to call him one of our own here in the land of the Running Red Foxes.
Programming notes: Alumni updates upcoming on Rolek (who continues to tear things up on the roads of the Northeast), Walsh (who has rejuvenated his collegiate running career, which is great to see!), CT (studying hard in medical school and running hard too!) ... and Prinz (wait till you hear THIS one!).
Stay tuned ...
Marist Running alum and former team captain Justin (Jut) Harris placed second overall in this event -- second in the WORLD! -- and was just four seconds off first place. What a great job by Jut down there in North Carolina.
The event consisted of a 10km run, a 40km bike, and a 5km run. According to the official race results, Jut's splits were as follows:
10km run: 31:47
40km bike: 54:14 (the fastest in the entire field!)
5km run: 16:16
His overall time of 1:43:34 trailed only World Champion Matthew Sheeks of Washington. According to Jut, Sheeks ran close to 14 minutes (14:04) for 5km on the track while starring at the University of Portland.
Jut still holds the Marist record for the 3,000-meter steeplechase. He has sacrificed a lot in his life to get to this point in his endurance sports career. On so many levels, I am proud of him, and I am proud to call him one of our own here in the land of the Running Red Foxes.
Programming notes: Alumni updates upcoming on Rolek (who continues to tear things up on the roads of the Northeast), Walsh (who has rejuvenated his collegiate running career, which is great to see!), CT (studying hard in medical school and running hard too!) ... and Prinz (wait till you hear THIS one!).
Stay tuned ...
Sunday, September 27, 2009
Workouts this week
On Monday, the teams will be splitting, as Chuck will bring the women to Bowdoin for 1k thresh repeats and I will be bringing the boys the Farm Lane for some straight tempo.
Memo to team: Bring cars.
Another memo to team (especially Panebianco): There will be a SPECIAL GUEST at practice on Monday. More details to follow on Monday afternoon.
Tuesday: A few guys will be working out on this day; otherwise, easy distance.
Wednesday: Extended strides for most.
Thursday: Pre-meet.
Friday: Paul Short.
Long run on SUNDAY next weekend.
I have a lot of blog fodder to get to regardng alumni activity over the past few weeks. It's really interesting stuff, and I will do my best to collect it in words over the coming days. It was a busy weekend at home with not a lot of computer time.
Keep checking and I'll have some updates when I can get to them later in the week.
Memo to team: Bring cars.
Another memo to team (especially Panebianco): There will be a SPECIAL GUEST at practice on Monday. More details to follow on Monday afternoon.
Tuesday: A few guys will be working out on this day; otherwise, easy distance.
Wednesday: Extended strides for most.
Thursday: Pre-meet.
Friday: Paul Short.
Long run on SUNDAY next weekend.
I have a lot of blog fodder to get to regardng alumni activity over the past few weeks. It's really interesting stuff, and I will do my best to collect it in words over the coming days. It was a busy weekend at home with not a lot of computer time.
Keep checking and I'll have some updates when I can get to them later in the week.
Thursday, September 24, 2009
Happy Birthday, Coach Horton
I would like to wish a happy birthday to Coach Terry Horton, who turns __ today. I will not fill in the blank. But I will say this: Last year was a milestone birthday for Terry. So this year is plus-one.
I will also say this: Terry has aged well and looks much younger than he is. It probably helps that, unlike me, he does not grow a full, gray beard. The picture above shows Coach Horton hard at work, scoring our home meet at Bowdoin Park earlier this month.
Most Marist team members may not know this, but Coach Horton was a very good runner back in the day ... and that day wasn't all too long ago. He was among the best age-group runners in this area before knee surgery and back woes curtailed him. But it's not over till it's over, and Terry's hoping to be on the roads again in the future.
But for now, enjoy the day, thanks for all your work with our teams ... and good luck with the big high school meet at Bowdoin on Saturday.
Wednesday, September 23, 2009
Some notes on workouts
Today's women's workout at the "Cator Loop" went well despite the heat. This may become the preferred location or mile repeats in the future. The "Cator Loop" is exactly 1,272 meters -- for those keeping score at home (and I know you are!). So the mile repeats were one loop and just a little more. The ladies did them well in the early fall heat and humidity.
Thursday's Bowdoin workout for the men promises to be a scorcher as well. Here's what is in store for you today, men:
1. Warmup
2. Bowdoin 5k course, hill fartlek (pushing the hills and the gate-to-finish pseudo 1km). Full recovery, then ...
3. 4 x 1k on the grassy, flat finish area. Slightly faster than RP with interval recovery (roughly 3 mins)
4. Cooldown.
It will be a long and hard day.
The women will work out again Saturday and then do some 1k thresh intervals next Tuesday.
The men will do a thresh type workout next Monday (some will do it on Tuesday) with extended strides on Wednesday leading up to Paul Short on next Friday, Oct. 2.
Note to the men: BRING CARS for practice tommorow. Please.
Run, REHYDRATE, Run Some More.
Thursday's Bowdoin workout for the men promises to be a scorcher as well. Here's what is in store for you today, men:
1. Warmup
2. Bowdoin 5k course, hill fartlek (pushing the hills and the gate-to-finish pseudo 1km). Full recovery, then ...
3. 4 x 1k on the grassy, flat finish area. Slightly faster than RP with interval recovery (roughly 3 mins)
4. Cooldown.
It will be a long and hard day.
The women will work out again Saturday and then do some 1k thresh intervals next Tuesday.
The men will do a thresh type workout next Monday (some will do it on Tuesday) with extended strides on Wednesday leading up to Paul Short on next Friday, Oct. 2.
Note to the men: BRING CARS for practice tommorow. Please.
Run, REHYDRATE, Run Some More.
Tuesday, September 22, 2009
Intramurals: Bad. Confessions: Good
Luke Shane, well on his way to a Boston Marathon qualifying effort at the Philly Marathon later this fall, had encountered a roadblock of his own doing. Being an Honorable Young Man, he owned up to it with me this morning.
Apparently, Luke got roped into an intramural soccer game by one of his buddies. Unlike most distance runners, Luke actually has (had) athletic ability in team sports. He was a good soccer and baseball player in high school (maybe basketball too?) before he took to running.
Anyway, Luke hurt his lower leg pretty bad in a collision on the soccer pitch. His leg was packed in ice as he 'fessed up in my office this morning. The trainers think it's a contusion that will require some ice and cross training for a few days. Let's hope that is the case and he can resume with the marathon training schedule.
Team members, be warned: Any sort of intramural activity (with the possible exception of bowling) is fraught with danger. DON'T DO IT. DON'T RISK ALL YOUR HARD WORK FOR THE THRILL OF SOME STUPID GAME.
It's just not worth it.
I guess you could call this injury a "Crying Shane."
Sorry, Luke. I just could not resist!
Get well soon. And remember, no more ball games!!!
Apparently, Luke got roped into an intramural soccer game by one of his buddies. Unlike most distance runners, Luke actually has (had) athletic ability in team sports. He was a good soccer and baseball player in high school (maybe basketball too?) before he took to running.
Anyway, Luke hurt his lower leg pretty bad in a collision on the soccer pitch. His leg was packed in ice as he 'fessed up in my office this morning. The trainers think it's a contusion that will require some ice and cross training for a few days. Let's hope that is the case and he can resume with the marathon training schedule.
Team members, be warned: Any sort of intramural activity (with the possible exception of bowling) is fraught with danger. DON'T DO IT. DON'T RISK ALL YOUR HARD WORK FOR THE THRILL OF SOME STUPID GAME.
It's just not worth it.
I guess you could call this injury a "Crying Shane."
Sorry, Luke. I just could not resist!
Get well soon. And remember, no more ball games!!!
Monday, September 21, 2009
Had his Phil of me ...
This weekend's trip to Boston/Franklin Park for the small meet was made more enjoyable and fun with the triumphant return of Phil to our traveling party. On many levels, I loved this.
Remember, Phil and I coached together for 17 years -- that's a long time, a lot of years, and they went by really quickly. You don't do something that long with the same person without having a strong connection and bond.
It was great to talk sports non-stop with Phil. But even better was trotting out a new chorus of BAD PUNS on Phil, since I do not see him on a daily basis for 9 months as we once did. The current team and Chuck generally tune me out when I start going on and on with my ridiculously idiotic puns. Some (Vess?) just roll their eyes and mumble something about their "bitter old man" of a coach.
Ah, but not Phil. He throws things, hits me and generally reacts strongly.
Which, of course, makes it all the more fun.
I will not torture you all with this weekend's puns (although all agreed that my "Craig's List" line was by far the best ... you had to be there). Let's just say that my old buddy had his "Phil" of me by the end of the two-day trip.
The great news is, I didn't scare him off too much. He may be riding shotgun in the van for our next trip -- down to Paul Short at Lehigh.
Other weekend highlights, in no particular order:
-- The post-race family feed at the DiFrancescos lake house in OTIS in the Berkshires was fantastic. Thank you VERY MUCH to them for that! Our bus driver, Bob, decided to take the most scenic and curvy route home, through the Berkshires and Taconic foothills. Not bad for a Sunday drive in the family minivan, but a bit harrowing in a 56-passenger coach bus.
-- I have to take at least partial credit for this: Phil is now a "texter"! When we went out to lunch last week, he showed me his new Verizon Wireless phone. Pretty fancy, with a keyboard and everything. When I mentioned he should text with such a keyboard, he went home, got himself signed up for the texting plan ... and now he's a texter like me!
-- Many of you know I'm a big fan of deep-water (pool) running. Well, I'm here to tell you it works! Will Griffin rehabbed his Achilles injury by hammering in the pool for the past month or so -- at times up to 2 hours a day. His coming out party at Franklin Park was pretty impressive, and it was due in large part to the hard work he put in the pool. Nicely done, Will!
-- For the men: Tuesday's workout will be "extended strides" at FDR. Please bring cars. Thank you and see you then.
-- Wednesday's workout will be mile repeats for the women at the Farm Lane Trail. Coach Horton and I will each have vans. All others (men) are welcome for another distance day before Thursday's hill/fartlek/1ks at Bowdoin.
That's all for now.
Remember, Phil and I coached together for 17 years -- that's a long time, a lot of years, and they went by really quickly. You don't do something that long with the same person without having a strong connection and bond.
It was great to talk sports non-stop with Phil. But even better was trotting out a new chorus of BAD PUNS on Phil, since I do not see him on a daily basis for 9 months as we once did. The current team and Chuck generally tune me out when I start going on and on with my ridiculously idiotic puns. Some (Vess?) just roll their eyes and mumble something about their "bitter old man" of a coach.
Ah, but not Phil. He throws things, hits me and generally reacts strongly.
Which, of course, makes it all the more fun.
I will not torture you all with this weekend's puns (although all agreed that my "Craig's List" line was by far the best ... you had to be there). Let's just say that my old buddy had his "Phil" of me by the end of the two-day trip.
The great news is, I didn't scare him off too much. He may be riding shotgun in the van for our next trip -- down to Paul Short at Lehigh.
Other weekend highlights, in no particular order:
-- The post-race family feed at the DiFrancescos lake house in OTIS in the Berkshires was fantastic. Thank you VERY MUCH to them for that! Our bus driver, Bob, decided to take the most scenic and curvy route home, through the Berkshires and Taconic foothills. Not bad for a Sunday drive in the family minivan, but a bit harrowing in a 56-passenger coach bus.
-- I have to take at least partial credit for this: Phil is now a "texter"! When we went out to lunch last week, he showed me his new Verizon Wireless phone. Pretty fancy, with a keyboard and everything. When I mentioned he should text with such a keyboard, he went home, got himself signed up for the texting plan ... and now he's a texter like me!
-- Many of you know I'm a big fan of deep-water (pool) running. Well, I'm here to tell you it works! Will Griffin rehabbed his Achilles injury by hammering in the pool for the past month or so -- at times up to 2 hours a day. His coming out party at Franklin Park was pretty impressive, and it was due in large part to the hard work he put in the pool. Nicely done, Will!
-- For the men: Tuesday's workout will be "extended strides" at FDR. Please bring cars. Thank you and see you then.
-- Wednesday's workout will be mile repeats for the women at the Farm Lane Trail. Coach Horton and I will each have vans. All others (men) are welcome for another distance day before Thursday's hill/fartlek/1ks at Bowdoin.
That's all for now.
BU meet report
It was a beautiful day at Franklin Park: Sunny, breezy and mild -- but not too hot. A perfect day for cricket. Huh? Well, if you were there (and MIKE G was, great to see him!), you saw an excellent cricket match. Of course, we all were trying to figure out how the game was played, but could not.
Oh yeah. There was this xc meet going as well.
The last time we went to Franklin Park for a September meet, it was 90-plus degrees, dusty, windy and generally miserable. This was a much better day. On both the men's and the women's sides, I felt we ran well but can do better. Which is a nice place to be in the early season.
Here are the results. I will add commentary and other thoughts later today, tonight or whenever.
Women's team results
The meet was scored multiple duals. For the purposes of the blog readership, I have scored it both invitational style and dual-meet style. There were no awards, so it really does not matter how you break down the scoring.
Invitational scoring
1. Brown 39, 2. LaSalle 55, 3. Boston University 61, 4. Marist 75, 5. Northeastern 154
Dual-meet scoring
BU 25, Marist 30
Brown 21, Marist 40
LaSalle 22, Marist 35
Marist 15, Northeastern 48
Women's individual results:
2. Brittany Burns 18:30
12. Kathryn Sheehan 18:42
18. Addie DiFrancesco 18:56
23. Julie Hudak 19:12
28. Jackie Gamboli 19:24
32. Katie Messina 19:42
35. Erin O'Reilly 19:52
37. Kara Lightowler 19:55
40. Sarah Keating 19:58
41. Sarah Parsloe 19:59
48. Dayna McLaughlin 20:24
51. Jillian Corley 20:31
53. Kelley Hanifin 20:35
56. Laura Lindsley 20:56
57. Allyson O'Brien 21:02
58. Kelley Gould 21:09
61. Kim Bartlett 21:16
62. Colleen Smith 21:16
66. Rebecca Denise 21:33
68. Ashley Jensen 21:49
70. Lauren Pica 22:01
71. Elizabeth O'Brien 22:04
72. Katie Topalian 22:11
73. Rachel Bremer 22:18
75. Meaghan Lass 22:50
76. Shannon Farrell 23:17
Men's Invitational (Invy!) Scoring
1. LaSalle 33, 2. Marist 41, 3. Boston University 76, 4. Brown 84, 5. Northeastern 159
Men's Dual-Meet Scoring
LaSalle 27, Marist 29
Marist 23, BU 36
Marist 19, Brown 37
Marist 15, Northeastern 48
Men's individual results
Note: Listed are place, name, finishing time, 5k split time. A few issues: 1. On most guys over 27:10, the times I had on my watch were different than the official finish time. The time in parenthesis is what I had on my watch; 2. Nick Webster was not listed as a finisher. Although he did not run as well as we would have liked, mostly due to a hip injury, he did in fact finish, and so I include him in our results here.
1. Adam Vess 24:55. 15:53
3. Conor Shelley 25:10. 15:55
9. Will Griffin 25:25. 16:14
10. Matt Flint 25:25. 16:03
18. Curtis Jensen 25:42. 16:14
19. Tim Keegan 25:47. 16:06
27. Quimes DelaCruz 26:14. 16:29
29. Zak Smetana 26:23. 16:35
37. Nick Webster 26:32. 16:43
38. Sam McMullen 26:33. 16:40
39. Pat Duggan 26:33. 16:40
48. Mike Nicoletti 26:59. 16:56
52. Sean Nestor 27:07. 16:52
55. Billy Posch 27:11 (27:19). 17:19
60. Matt Janczyk 27:23 (27:29). 17:11
61. Colin Johnson 27:23 (27:32). 17:15
63. Mike Keegan 27:36 (27:44). 17:23
64. Ryan Brown 27:35 (27:44). 17:23
65. Matt Panebianco 27:43 (27:49). 17:31
66. Brian Townsend 27:44 (27:52). 17:35
67. Joel Moss 27:48 (28:02). 17:49
75. Kyle Havard 28:16 (28:34). 17:40
76. Ryan Fitzsimons 28:19 (28:41). 17:49
78. Will Schanz 28:35 (29:17). 18:15
79. Greg Masto 28:42 (29:21). 18:10
Oh yeah. There was this xc meet going as well.
The last time we went to Franklin Park for a September meet, it was 90-plus degrees, dusty, windy and generally miserable. This was a much better day. On both the men's and the women's sides, I felt we ran well but can do better. Which is a nice place to be in the early season.
Here are the results. I will add commentary and other thoughts later today, tonight or whenever.
Women's team results
The meet was scored multiple duals. For the purposes of the blog readership, I have scored it both invitational style and dual-meet style. There were no awards, so it really does not matter how you break down the scoring.
Invitational scoring
1. Brown 39, 2. LaSalle 55, 3. Boston University 61, 4. Marist 75, 5. Northeastern 154
Dual-meet scoring
BU 25, Marist 30
Brown 21, Marist 40
LaSalle 22, Marist 35
Marist 15, Northeastern 48
Women's individual results:
2. Brittany Burns 18:30
12. Kathryn Sheehan 18:42
18. Addie DiFrancesco 18:56
23. Julie Hudak 19:12
28. Jackie Gamboli 19:24
32. Katie Messina 19:42
35. Erin O'Reilly 19:52
37. Kara Lightowler 19:55
40. Sarah Keating 19:58
41. Sarah Parsloe 19:59
48. Dayna McLaughlin 20:24
51. Jillian Corley 20:31
53. Kelley Hanifin 20:35
56. Laura Lindsley 20:56
57. Allyson O'Brien 21:02
58. Kelley Gould 21:09
61. Kim Bartlett 21:16
62. Colleen Smith 21:16
66. Rebecca Denise 21:33
68. Ashley Jensen 21:49
70. Lauren Pica 22:01
71. Elizabeth O'Brien 22:04
72. Katie Topalian 22:11
73. Rachel Bremer 22:18
75. Meaghan Lass 22:50
76. Shannon Farrell 23:17
Men's Invitational (Invy!) Scoring
1. LaSalle 33, 2. Marist 41, 3. Boston University 76, 4. Brown 84, 5. Northeastern 159
Men's Dual-Meet Scoring
LaSalle 27, Marist 29
Marist 23, BU 36
Marist 19, Brown 37
Marist 15, Northeastern 48
Men's individual results
Note: Listed are place, name, finishing time, 5k split time. A few issues: 1. On most guys over 27:10, the times I had on my watch were different than the official finish time. The time in parenthesis is what I had on my watch; 2. Nick Webster was not listed as a finisher. Although he did not run as well as we would have liked, mostly due to a hip injury, he did in fact finish, and so I include him in our results here.
1. Adam Vess 24:55. 15:53
3. Conor Shelley 25:10. 15:55
9. Will Griffin 25:25. 16:14
10. Matt Flint 25:25. 16:03
18. Curtis Jensen 25:42. 16:14
19. Tim Keegan 25:47. 16:06
27. Quimes DelaCruz 26:14. 16:29
29. Zak Smetana 26:23. 16:35
37. Nick Webster 26:32. 16:43
38. Sam McMullen 26:33. 16:40
39. Pat Duggan 26:33. 16:40
48. Mike Nicoletti 26:59. 16:56
52. Sean Nestor 27:07. 16:52
55. Billy Posch 27:11 (27:19). 17:19
60. Matt Janczyk 27:23 (27:29). 17:11
61. Colin Johnson 27:23 (27:32). 17:15
63. Mike Keegan 27:36 (27:44). 17:23
64. Ryan Brown 27:35 (27:44). 17:23
65. Matt Panebianco 27:43 (27:49). 17:31
66. Brian Townsend 27:44 (27:52). 17:35
67. Joel Moss 27:48 (28:02). 17:49
75. Kyle Havard 28:16 (28:34). 17:40
76. Ryan Fitzsimons 28:19 (28:41). 17:49
78. Will Schanz 28:35 (29:17). 18:15
79. Greg Masto 28:42 (29:21). 18:10
Wednesday, September 16, 2009
A few tidbits of news ...
-- For alumni and friends, please check www.goredfoxes.com for a short release on the men's cross country team's preseason #10 ranking in the Northeast Region. It's a nice recognition, but also a clarion call to the current team to go out and make this year successful to keep the strong tradition going.
-- Our meet at Franklin Park in Boston is on Sunday. It is a small meet, but one of high quality. The host school (BU) has an excellent running program. Brown is perennially a ranked team in the region. Northeastern is a great track program that is much-improved from everything I'm hearing. And LaSalle is one of the best teams in the Mid Atlantic Region. It should be a great challenge for both of our teams, and an opportunity to get on the course that will host the NCAA Northeast Region in November.
-- Workout update: The men and women have been working hard in training since the home meet at Bowdoin. We've done some good, quality workouts at Bowdoin and Roosevelt Farm Lane, and the mileage level has been strong.
-- There has been a fair amount of illness going around our teams -- especially on the men's side. My attitude on that? Get it out of the way early. Usually, we get the serious sniffles in mid-October. Maybe we can get all the infections done with now. We can only hope.
-- Weekend travel plans. We will practice from campus at 11 a.m. Saturday. Then, you guys (men and women) can grab some lunch, shower, pack and we'll have a 2 p.m. bus departure for Boston.
That's it for now. More updates over the weekend as warranted.
-- Our meet at Franklin Park in Boston is on Sunday. It is a small meet, but one of high quality. The host school (BU) has an excellent running program. Brown is perennially a ranked team in the region. Northeastern is a great track program that is much-improved from everything I'm hearing. And LaSalle is one of the best teams in the Mid Atlantic Region. It should be a great challenge for both of our teams, and an opportunity to get on the course that will host the NCAA Northeast Region in November.
-- Workout update: The men and women have been working hard in training since the home meet at Bowdoin. We've done some good, quality workouts at Bowdoin and Roosevelt Farm Lane, and the mileage level has been strong.
-- There has been a fair amount of illness going around our teams -- especially on the men's side. My attitude on that? Get it out of the way early. Usually, we get the serious sniffles in mid-October. Maybe we can get all the infections done with now. We can only hope.
-- Weekend travel plans. We will practice from campus at 11 a.m. Saturday. Then, you guys (men and women) can grab some lunch, shower, pack and we'll have a 2 p.m. bus departure for Boston.
That's it for now. More updates over the weekend as warranted.
Tuesday, September 15, 2009
Trails today if interested
Sorry for the lack of posts lately ... Today is an easy distance day. We have two vans but will need more cars if many of you want to go off campus for an easy run. So please drive to practice if you are interested in that.
It will be warm this afternoon. Hydrate well.
It will be cooler and more rainy on Wednesday and Thursday, since those are workout days (Wednesday tempo for men; Thursday fartlek for women).
See you all soon ...
It will be warm this afternoon. Hydrate well.
It will be cooler and more rainy on Wednesday and Thursday, since those are workout days (Wednesday tempo for men; Thursday fartlek for women).
See you all soon ...
Friday, September 11, 2009
These ladies like country!
A regular follower of this blog -- I won't name names, but let's just say he "put the hammer down" as a member of the Marist track team back in the 1970s -- told me at Bowdoin Park last week that I needed to stay true to my word and mention the women's team more in this space.
Fair point, and point well taken. The women's results will be posted here as quickly as the men's results, with commentary as warranted as well.
Also, Chuck and I have altered the way we go about our day-to-day operations this season. We are attempting to stagger the men's and women's teams quality days (workouts), so that we can be there for all the quality days and also help with the transportation of our large teams.
And so, Thursday was a Hill Repeat day at Bowdoin Park. While the men stayed back and ran distance from campus, the two team vans headed down to Bowdoin for the women's workout.
My van was filled with exclusively freshmen women. This is not hard to do, the way Chuck has masterfully constructed this team. There are a LOT of freshmen and a LOT of sophomores, all thanks to his strong recruiting the past two cycles.
Anyway, the freshmen ladies were talking away, so I seized the opportunity and put the country station on the radio. Now, if I were to do this in a guys' van, Vess or Janczyk or some other schmoe would immediately change it to 104.7 and crank the "hit music" that I so despise. This scene was different. I didn't care for the country song on the radio, so I switched the station. And one of the ladies complained, wanting me to keep it on!
This is wonderful! This is great!
I have no problem driving this team around, that's for sure.
And in all seriousness, this system works well because we will get to know both teams much better throughout the fall cross country season.
Fair point, and point well taken. The women's results will be posted here as quickly as the men's results, with commentary as warranted as well.
Also, Chuck and I have altered the way we go about our day-to-day operations this season. We are attempting to stagger the men's and women's teams quality days (workouts), so that we can be there for all the quality days and also help with the transportation of our large teams.
And so, Thursday was a Hill Repeat day at Bowdoin Park. While the men stayed back and ran distance from campus, the two team vans headed down to Bowdoin for the women's workout.
My van was filled with exclusively freshmen women. This is not hard to do, the way Chuck has masterfully constructed this team. There are a LOT of freshmen and a LOT of sophomores, all thanks to his strong recruiting the past two cycles.
Anyway, the freshmen ladies were talking away, so I seized the opportunity and put the country station on the radio. Now, if I were to do this in a guys' van, Vess or Janczyk or some other schmoe would immediately change it to 104.7 and crank the "hit music" that I so despise. This scene was different. I didn't care for the country song on the radio, so I switched the station. And one of the ladies complained, wanting me to keep it on!
This is wonderful! This is great!
I have no problem driving this team around, that's for sure.
And in all seriousness, this system works well because we will get to know both teams much better throughout the fall cross country season.
Monday, September 7, 2009
New Haven mavens!
Congrats to Marist Alumni Racing Team (MART) members on an outstanding day at the New Haven 20-kilometer road race on Labor Day. The New Haven race is the 20km National Championship, and we had three men place in the top 100 out of more than 2,300 finishers. Here's the lowdown:
-- Mike Rolek (Class of 2008) placed 33rd overall in 1:05:30, an average of 5:17 per mile. Mike went through 10km in 32:28 and came back in 33:02. Nicely done!
-- Joe McElhoney (Grad Class of 2009) placed 37th overall in 1:07:02, an average of 5:24 per mile. Joe went through 10km in 32:35. JoeMac is prepping for the Steamtown Marathon in Scranton in a few weeks. Nice job!
-- Joe Tarantello (Class of 2008) placed 79th overall in 1:13:19, an average of 5:55 per mile. While Joey Tat was not pleased with the effort, his training is going well as he tries to run a fast time at the Hartford Marathon in a few weeks.
-- Teddy Marak (Class of 2008) placed 146th overall in 1:19:45 (6:26 average). Apparently, Teddy Napkins has lost his marbles a bit in grad school as he entered he race as "The Flash" Marak. Nice. Very nice.
Again, great job fellas. Keep reppin the MART in future races!
-- Mike Rolek (Class of 2008) placed 33rd overall in 1:05:30, an average of 5:17 per mile. Mike went through 10km in 32:28 and came back in 33:02. Nicely done!
-- Joe McElhoney (Grad Class of 2009) placed 37th overall in 1:07:02, an average of 5:24 per mile. Joe went through 10km in 32:35. JoeMac is prepping for the Steamtown Marathon in Scranton in a few weeks. Nice job!
-- Joe Tarantello (Class of 2008) placed 79th overall in 1:13:19, an average of 5:55 per mile. While Joey Tat was not pleased with the effort, his training is going well as he tries to run a fast time at the Hartford Marathon in a few weeks.
-- Teddy Marak (Class of 2008) placed 146th overall in 1:19:45 (6:26 average). Apparently, Teddy Napkins has lost his marbles a bit in grad school as he entered he race as "The Flash" Marak. Nice. Very nice.
Again, great job fellas. Keep reppin the MART in future races!
Saturday, September 5, 2009
Today's home meet: Crunching the numbers
To paraphrase (butcher, really) Dickens ... it was a tale of two September 5ths.
Last year: Our home meet was on Friday, September 5. Hot, humid, dusty.
This year: Our home meet was on Saturday, September 5. Sunny, dry, seasonably warm.
To be sure, the weather was better this year, and as a result returning runners tended to run much faster than 2008. However, if you check out the comparisons from last year, the improvement is startling in some cases ... especially among women's entrants for the Running Red Foxes.
Here are today's results, with last year's results or status in parenthesis.
Check it out, along with some unsolicited Coach Pete commentary ...
Women
Brittany Burns 19:39 (21:17). Stunningly better, nicely done!
Kathryn Sheehan 20:02 (20:11). Solid effort this year.
Katie Messina 20:04 (freshman, DNR this meet). Fast start, but hung tough.
Julie Hudak 20:26 (21:39). Awesome improvement!
Jackie Gamboli 20:41 (freshman, DNR this meet). Solid effort, great kick.
Sarah Keating 20:57 (DNR). Good start to a great season hopefully.
Sarah Parsloe 21:17 (27:14). A nearly 6-minute improvement, wow!
Kara Lightowler 21:19 (DNR). Nicely done, great start.
Ashley Jensen 21:21 (freshman, DNR). Great debut on tough course.
Jillian Corley 21:23 (22:59). Better than last year, but still can be better.
Kelley Hanifin 21:31 (22:12). Solid start.
Erin O’Reilly 21:45 (freshman, DNR). Welcome!
Katie Topalian 21:47 (21:50). Almost identical to last year.
Dayna McLaughlin 21:53 (21:44). About the same.
Allyson O’Brien 22:05 (23:33). Big jump from 08
Colleen Smith 22:41 (freshman, DNR). Welcome!
Rebecca Denise 22:58 (freshman, DNR). Welcome!
Kelley Gould 23:08 (freshman, DNR). Welcome! Can be better at Bowdoin.
Rachel Bremer 23:15 (freshman, DNR). Welcome!
Shannon Farrell 23:33 (24:50). Big boost from last year.
Elizabeth O’Brien 23:53 (DNR). Decent start.
Rachel Lichtenwalner 24:12 (freshman, DNR). Welcome!
Meaghan Lass 25:10 (25:23). A little better, after a rough summer.
Men
Adam Vess 16:12 (DNR). Not bad for being sick.
Matthew Flint 16:17 (16:49). Big jump, looking good.
Conor Shelley 16:21 (16:34). Solid start.
Curtis Jensen 16:24 (16:57). Awesome. Will only get better.
Nick Webster 16:41 (16:50). Decent start.
Quimes DelaCruz 16:49 (freshman, DNR). Welcome, nicely done!
Zak Smetana 16:50 (17:36). Star of the meet.
Tim Keegan 16:54 (17:28). Much better than last year.
Sam McMullen 16:56 (17:33). Great bounce back after tough spring.
Tom Lipari 17:06 (17:09). All things considered ... excellent.
Billy Posch 17:07 (freshman, DNR). Welcome, nice start.
Pat Duggan 17:18 (17:55). Huge effort.
Joel Moss 17:30 (freshman, DNR). Welcome. Tremendous!
Mike Nicoletti 17:31 (freshman, DNR). Welcome, nice job.
Matt Janczyk 17:31 (18:27). Not as awful as last year.
Matt Panebianco 17:37 (freshman, DNR). Welcome!
Mike Keegan 17:50 (freshman, DNR). Welcome! Pretty strong.
Ryan Fitzsimons 17:52 (transfer, DNR). Welcome! Will get better.
Ryan Brown 17:56 (18:30). Not bad, will get much better.
Sean Nestor 18:09 (freshman, DNR). Get well soon.
Colin Johnson 18:17 (first year XC, DNR). Welcome to xc.
Greg Masto 18:25 (18:19). About the same.
Mike Holinko 19:19 (19:29). About the same.
Brendan Green 19:28 (freshman, DNR). Welcome!
Luke Shane 20:01 (first year XC, DNR). Welcome to hills!
Men's note: 9 guys sub-17:00 at Bowdoin. With no Will Griffin. That's pretty darn good.
David Raucci 16:02 (16:41). Would be nice if you had another xc season of eligibility. Still great to see you running strong. See you in the winter.
Great day all around. Thanks to all for their efforts and sportsmanship. Great to see all the family and friends in attendance.
Back to work as we tackle important meets down the road ...
Final note: Thanks to Terry Horton for all the work he put on to make this meet a success. Without him, there would be no Bowdoin Park xc course. Thanks, Terry!
Last year: Our home meet was on Friday, September 5. Hot, humid, dusty.
This year: Our home meet was on Saturday, September 5. Sunny, dry, seasonably warm.
To be sure, the weather was better this year, and as a result returning runners tended to run much faster than 2008. However, if you check out the comparisons from last year, the improvement is startling in some cases ... especially among women's entrants for the Running Red Foxes.
Here are today's results, with last year's results or status in parenthesis.
Check it out, along with some unsolicited Coach Pete commentary ...
Women
Brittany Burns 19:39 (21:17). Stunningly better, nicely done!
Kathryn Sheehan 20:02 (20:11). Solid effort this year.
Katie Messina 20:04 (freshman, DNR this meet). Fast start, but hung tough.
Julie Hudak 20:26 (21:39). Awesome improvement!
Jackie Gamboli 20:41 (freshman, DNR this meet). Solid effort, great kick.
Sarah Keating 20:57 (DNR). Good start to a great season hopefully.
Sarah Parsloe 21:17 (27:14). A nearly 6-minute improvement, wow!
Kara Lightowler 21:19 (DNR). Nicely done, great start.
Ashley Jensen 21:21 (freshman, DNR). Great debut on tough course.
Jillian Corley 21:23 (22:59). Better than last year, but still can be better.
Kelley Hanifin 21:31 (22:12). Solid start.
Erin O’Reilly 21:45 (freshman, DNR). Welcome!
Katie Topalian 21:47 (21:50). Almost identical to last year.
Dayna McLaughlin 21:53 (21:44). About the same.
Allyson O’Brien 22:05 (23:33). Big jump from 08
Colleen Smith 22:41 (freshman, DNR). Welcome!
Rebecca Denise 22:58 (freshman, DNR). Welcome!
Kelley Gould 23:08 (freshman, DNR). Welcome! Can be better at Bowdoin.
Rachel Bremer 23:15 (freshman, DNR). Welcome!
Shannon Farrell 23:33 (24:50). Big boost from last year.
Elizabeth O’Brien 23:53 (DNR). Decent start.
Rachel Lichtenwalner 24:12 (freshman, DNR). Welcome!
Meaghan Lass 25:10 (25:23). A little better, after a rough summer.
Men
Adam Vess 16:12 (DNR). Not bad for being sick.
Matthew Flint 16:17 (16:49). Big jump, looking good.
Conor Shelley 16:21 (16:34). Solid start.
Curtis Jensen 16:24 (16:57). Awesome. Will only get better.
Nick Webster 16:41 (16:50). Decent start.
Quimes DelaCruz 16:49 (freshman, DNR). Welcome, nicely done!
Zak Smetana 16:50 (17:36). Star of the meet.
Tim Keegan 16:54 (17:28). Much better than last year.
Sam McMullen 16:56 (17:33). Great bounce back after tough spring.
Tom Lipari 17:06 (17:09). All things considered ... excellent.
Billy Posch 17:07 (freshman, DNR). Welcome, nice start.
Pat Duggan 17:18 (17:55). Huge effort.
Joel Moss 17:30 (freshman, DNR). Welcome. Tremendous!
Mike Nicoletti 17:31 (freshman, DNR). Welcome, nice job.
Matt Janczyk 17:31 (18:27). Not as awful as last year.
Matt Panebianco 17:37 (freshman, DNR). Welcome!
Mike Keegan 17:50 (freshman, DNR). Welcome! Pretty strong.
Ryan Fitzsimons 17:52 (transfer, DNR). Welcome! Will get better.
Ryan Brown 17:56 (18:30). Not bad, will get much better.
Sean Nestor 18:09 (freshman, DNR). Get well soon.
Colin Johnson 18:17 (first year XC, DNR). Welcome to xc.
Greg Masto 18:25 (18:19). About the same.
Mike Holinko 19:19 (19:29). About the same.
Brendan Green 19:28 (freshman, DNR). Welcome!
Luke Shane 20:01 (first year XC, DNR). Welcome to hills!
Men's note: 9 guys sub-17:00 at Bowdoin. With no Will Griffin. That's pretty darn good.
David Raucci 16:02 (16:41). Would be nice if you had another xc season of eligibility. Still great to see you running strong. See you in the winter.
Great day all around. Thanks to all for their efforts and sportsmanship. Great to see all the family and friends in attendance.
Back to work as we tackle important meets down the road ...
Final note: Thanks to Terry Horton for all the work he put on to make this meet a success. Without him, there would be no Bowdoin Park xc course. Thanks, Terry!
Today's meet results: A good day
Here are the results from today's meet. A great day all around. Nice weather. Nice running. Very nice fan support from family, alumni and friends of the program. More details and commentary later in the weekend.
Enjoy the beautiful holiday weekend weather, and thanks to all for coming out and supporting the Running Red Foxes!
Marist College Cross Country Invitational
Saturday, September 5, 2009
Bowdoin Park, 5-kilometer course
Women’s team standings: 1. Marist College 17, 2. Rider University 43, 3. St. Peter’s College 85.
Individual results
1. Brittany Burns (Marist) 19:39
2. Kathryn Sheehan (Marist) 20:02
3. Katie Messina (Marist) 20:04
4. Chelsea Callan (Rider) 20:24
5. Julie Hudak (Marist) 20:26
6. Jackie Gamboli (Marist) 20:41
7. Heather Giovagnoli (Rider) 20:47
8. Sarah Keating (Marist) 20:57
9. Megan Elgin (Rider) 21:14
10. Sarah Parsloe (Marist) 21:17
11. Kara Lightowler (Marist) 21:19
12. Ashley Jensen (Marist) 21:21
13. Jillian Corley (Marist) 21:23
14. Paige McAtee (Rider) 21:23
15. Jillian Shutt (Rider) 21:28
16. Kelley Hanifin (Marist) 21:31
17. Erin O’Reilly (Marist) 21:45
18. Laura Staples (Rider) 21:45
19. Katie Topalian (Marist) 21:47
20. Victoria Lima (Rider) 21:49
21. Dayna McLaughlin (Marist) 21:53
22. Kelsey Kohler (Rider) 21:58
23. Allyson O’Brien (Marist) 22:05
24. Ashley O’Brien (Rider) 22:19
25. Kerry Binns (St. Peter’s) 22:32
26. Nicole Tassello (Rider) 22:34
27. Colleen Smith (Marist) 22:41
28. Rebecca Denise (Marist) 22:58
29. Kristen Perrine (Rider) 23:06
30. Kelley Gould (Marist) 23:08
31. Rachel Bremer (Marist) 23:15
32. Kelly Watson (St. Peter’s) 23:16
33. Dominique Carnevale (Rider) 23:16
34. Erin Fitzgibbons (Rider) 23:25
35. Shannon Farrell (Marist) 23:33
36. Kelli Kaelin (Rider) 23:40
37. Elizabeth O’Brien (Marist) 23:53
38. Rachel Lichtenwalner (Marist) 24:12
39. Mindy Wang (St. Peter’s) 24:52
40. Meaghan Lass (Marist) 25:10
41. Kimberly Thompson (Rider) 25:30
42. Telli Williams (St. Peter’s) 25:43
43. Johanna Clarke (Rider) 25:44
44. Erin Mulvenna (Rider) 27:08
45. Cathleen Barsallo (St. Peter’s) 30:00
46. Greggria Sylvester (St. Peter’s) 31:06
47. Jaleesa Wreh (St. Peter’s) 31:06
Men’s team results: 1. Marist 16, 2. Rider 47, 3. St. Peter's incomplete
Individual results
1. David Raucci (unattached) 16:02
2. Adam Vess (Marist) 16:12
3. Matthew Flint (Marist) 16:17
4. Conor Shelley (Marist) 16:21
5. Curtis Jensen (Marist) 16:24
6. Michael Soroko (Rider) 16:33
7. Nick Webster (Marist) 16:41
8. Quimes DelaCruz (Marist) 16:49
9. Zak Smetana (Marist) 16:50
10. Tim Keegan (Marist) 16:54
11. Sam McMullen (Marist) 16:56
12. Tom Lipari (Marist) 17:06
13. Billy Posch (Marist) 17:07
14. Christian Gonzalez (Rider) 17:13
15. Michael Lindner (Rider) 17:16
16. Pat Duggan (Marist) 17:18
17. Albert Mendes (St. Peter’s) 17:26
18. Joel Moss (unattached) 17:30
19. Mike Nicoletti (Marist) 17:31
20. Matt Janczyk (Marist) 17:31
21. Sean Donohue (Rider) 17:34
22. Bob McCullough (Rider) 17:36
23. Sean McCullough (Rider) 17:37
24. Matt Panebianco (Marist) 17:37
25. Will Daley (Rider) 17:45
26. Mike Keegan (Marist) 17:50
27. Ryan Fitzsimons (Marist) 17:52
28. Ryan Brown (Marist) 17:56
29. David South (Rider) 17:57
30. Sean Nestor (Marist) 18:09
31. Colin Johnson (Marist) 18:17
32. Phil Capaldi (Rider) 18:21
33. Greg Masto (Marist) 18:25
34. John Hill (Rider) 18:34
35. Mike Sacca (St. Peter’s) 18:52
36. Kurt Morrison (Rider) 18:58
37. Mike Holinko (Marist) 19:19
38. Brendan Green (unattached) 19:28
39. Mike Slinskey (unattached) 19:33
40. Robert Landgraf (Rider) 19:54
41. Luke Shane (Marist) 20:01
42. Andrew Thompson (St. Peter’s) 21:11
43. Greg Dubois (unattached) 22:00
Enjoy the beautiful holiday weekend weather, and thanks to all for coming out and supporting the Running Red Foxes!
Marist College Cross Country Invitational
Saturday, September 5, 2009
Bowdoin Park, 5-kilometer course
Women’s team standings: 1. Marist College 17, 2. Rider University 43, 3. St. Peter’s College 85.
Individual results
1. Brittany Burns (Marist) 19:39
2. Kathryn Sheehan (Marist) 20:02
3. Katie Messina (Marist) 20:04
4. Chelsea Callan (Rider) 20:24
5. Julie Hudak (Marist) 20:26
6. Jackie Gamboli (Marist) 20:41
7. Heather Giovagnoli (Rider) 20:47
8. Sarah Keating (Marist) 20:57
9. Megan Elgin (Rider) 21:14
10. Sarah Parsloe (Marist) 21:17
11. Kara Lightowler (Marist) 21:19
12. Ashley Jensen (Marist) 21:21
13. Jillian Corley (Marist) 21:23
14. Paige McAtee (Rider) 21:23
15. Jillian Shutt (Rider) 21:28
16. Kelley Hanifin (Marist) 21:31
17. Erin O’Reilly (Marist) 21:45
18. Laura Staples (Rider) 21:45
19. Katie Topalian (Marist) 21:47
20. Victoria Lima (Rider) 21:49
21. Dayna McLaughlin (Marist) 21:53
22. Kelsey Kohler (Rider) 21:58
23. Allyson O’Brien (Marist) 22:05
24. Ashley O’Brien (Rider) 22:19
25. Kerry Binns (St. Peter’s) 22:32
26. Nicole Tassello (Rider) 22:34
27. Colleen Smith (Marist) 22:41
28. Rebecca Denise (Marist) 22:58
29. Kristen Perrine (Rider) 23:06
30. Kelley Gould (Marist) 23:08
31. Rachel Bremer (Marist) 23:15
32. Kelly Watson (St. Peter’s) 23:16
33. Dominique Carnevale (Rider) 23:16
34. Erin Fitzgibbons (Rider) 23:25
35. Shannon Farrell (Marist) 23:33
36. Kelli Kaelin (Rider) 23:40
37. Elizabeth O’Brien (Marist) 23:53
38. Rachel Lichtenwalner (Marist) 24:12
39. Mindy Wang (St. Peter’s) 24:52
40. Meaghan Lass (Marist) 25:10
41. Kimberly Thompson (Rider) 25:30
42. Telli Williams (St. Peter’s) 25:43
43. Johanna Clarke (Rider) 25:44
44. Erin Mulvenna (Rider) 27:08
45. Cathleen Barsallo (St. Peter’s) 30:00
46. Greggria Sylvester (St. Peter’s) 31:06
47. Jaleesa Wreh (St. Peter’s) 31:06
Men’s team results: 1. Marist 16, 2. Rider 47, 3. St. Peter's incomplete
Individual results
1. David Raucci (unattached) 16:02
2. Adam Vess (Marist) 16:12
3. Matthew Flint (Marist) 16:17
4. Conor Shelley (Marist) 16:21
5. Curtis Jensen (Marist) 16:24
6. Michael Soroko (Rider) 16:33
7. Nick Webster (Marist) 16:41
8. Quimes DelaCruz (Marist) 16:49
9. Zak Smetana (Marist) 16:50
10. Tim Keegan (Marist) 16:54
11. Sam McMullen (Marist) 16:56
12. Tom Lipari (Marist) 17:06
13. Billy Posch (Marist) 17:07
14. Christian Gonzalez (Rider) 17:13
15. Michael Lindner (Rider) 17:16
16. Pat Duggan (Marist) 17:18
17. Albert Mendes (St. Peter’s) 17:26
18. Joel Moss (unattached) 17:30
19. Mike Nicoletti (Marist) 17:31
20. Matt Janczyk (Marist) 17:31
21. Sean Donohue (Rider) 17:34
22. Bob McCullough (Rider) 17:36
23. Sean McCullough (Rider) 17:37
24. Matt Panebianco (Marist) 17:37
25. Will Daley (Rider) 17:45
26. Mike Keegan (Marist) 17:50
27. Ryan Fitzsimons (Marist) 17:52
28. Ryan Brown (Marist) 17:56
29. David South (Rider) 17:57
30. Sean Nestor (Marist) 18:09
31. Colin Johnson (Marist) 18:17
32. Phil Capaldi (Rider) 18:21
33. Greg Masto (Marist) 18:25
34. John Hill (Rider) 18:34
35. Mike Sacca (St. Peter’s) 18:52
36. Kurt Morrison (Rider) 18:58
37. Mike Holinko (Marist) 19:19
38. Brendan Green (unattached) 19:28
39. Mike Slinskey (unattached) 19:33
40. Robert Landgraf (Rider) 19:54
41. Luke Shane (Marist) 20:01
42. Andrew Thompson (St. Peter’s) 21:11
43. Greg Dubois (unattached) 22:00
Thursday, September 3, 2009
Miles of Trials
OK. I have spoken with most of the men regarding your weekly mileage levels. Just so there is no confusion, below is a breakdown of where everyone should be in terms of weekly mileage.
Please use this as a GUIDELINE in terms of the range of where you should be. There are some guys that are on the bubble of two different levels.
Some examples: Tom Lipari is probably on the high end of 55-65 and may be slightly over, but because you are still recovering from knee issues I'd rather keep you with the idea of capping it at 65. Conor Shelley generally has done well in the 65-70 range, but he has been bumping it lately and doing well with it. Tim Keegan has been cranking high mileage but was a bit under the weather this week so will not be at his usual level right now. And on and on.
It's a fluid process and feel free to discuss it with me at any time. Also note that you do not need to be a slave to your log book. If you are a few miles under or over based on things, that is OK. Just don't go too far over and remember to listen to your body. You don't need to sneak out on Sunday night for an extra 3 miles just so you can get to 65, etc. That's just silly and counterproductive.
As discussed, I am asking you to "manage your mileage" by making adjustments with how many doubles you do, the length of your regular distance days, the need for days off and for cross training, etc. I can guide you in these areas, but try to manage it so that you are training hard but not too hard.
The month of September is still a strength-building time, basically a continuation of the summer training but with a bit more structure and a few races in there. We want to build strength for the important races in October and November.
Anyway, here are the levels. If there any issues, talk to me at practice or any time by phone/text.
55 to 65 per week: Fitzsimons, Green, Havard, Johnson, Lipari, Lombi, Moss, Panebianco, Shane
65 to 75 per week: Brown, DelaCruz, Duggan, Holinko, Janczyk, Jensen, Meegan, Masto, McMullen, Nestor, Nicoletti, Posch, Smetana
75 to 90 per week: Flint, Keegan, Shelley, Vess, Webster
Cross train: Griffin, Schanz, Townsend
FYI: The title of this post comes from "Once A Runner." Miles of Trials. The Trial of Miles. I know someone who has those sayings tattooed to his ankles, and you do too (no! It's not me!). See you all soon ...
Please use this as a GUIDELINE in terms of the range of where you should be. There are some guys that are on the bubble of two different levels.
Some examples: Tom Lipari is probably on the high end of 55-65 and may be slightly over, but because you are still recovering from knee issues I'd rather keep you with the idea of capping it at 65. Conor Shelley generally has done well in the 65-70 range, but he has been bumping it lately and doing well with it. Tim Keegan has been cranking high mileage but was a bit under the weather this week so will not be at his usual level right now. And on and on.
It's a fluid process and feel free to discuss it with me at any time. Also note that you do not need to be a slave to your log book. If you are a few miles under or over based on things, that is OK. Just don't go too far over and remember to listen to your body. You don't need to sneak out on Sunday night for an extra 3 miles just so you can get to 65, etc. That's just silly and counterproductive.
As discussed, I am asking you to "manage your mileage" by making adjustments with how many doubles you do, the length of your regular distance days, the need for days off and for cross training, etc. I can guide you in these areas, but try to manage it so that you are training hard but not too hard.
The month of September is still a strength-building time, basically a continuation of the summer training but with a bit more structure and a few races in there. We want to build strength for the important races in October and November.
Anyway, here are the levels. If there any issues, talk to me at practice or any time by phone/text.
55 to 65 per week: Fitzsimons, Green, Havard, Johnson, Lipari, Lombi, Moss, Panebianco, Shane
65 to 75 per week: Brown, DelaCruz, Duggan, Holinko, Janczyk, Jensen, Meegan, Masto, McMullen, Nestor, Nicoletti, Posch, Smetana
75 to 90 per week: Flint, Keegan, Shelley, Vess, Webster
Cross train: Griffin, Schanz, Townsend
FYI: The title of this post comes from "Once A Runner." Miles of Trials. The Trial of Miles. I know someone who has those sayings tattooed to his ankles, and you do too (no! It's not me!). See you all soon ...
Tuesday, September 1, 2009
Probably Farm Lane on Wednesday
Guys: We will probably opt for the FDR Farm Lane for more shade, for the Wednesday thresh workout. Plus, that will be a nice introduction to this awesome trail.
Also: Please check with me about scheduling individual meeting times so we can go over training parameters, weekly mileage goals and season goals (individual and team). Wednesday after practice is good, as are Thursday and Friday mornings, and we'll spill it over into next week as well.
Also: Please check with me about scheduling individual meeting times so we can go over training parameters, weekly mileage goals and season goals (individual and team). Wednesday after practice is good, as are Thursday and Friday mornings, and we'll spill it over into next week as well.
Monday, August 31, 2009
Birthday at Bowdoin
Thanks to all team members for hustling today and getting to and from Bowdoin Park for the workout quickly, as your coach was running late after a very long staff meeting. The workout went well for all that were there. Looks like a good week of weather as well.
Glad you guys enjoyed the birthday cake, courtesy of athletic director Tim Murray.
Rest of the week:
Tuesday: Easy distance, we will go off campus for those that want to go. Bring cars.
Wednesday: Vassar Farms tempo/thresh. If it is hot, we will go to shaded Hyde Park trails.
Thursday: Bowdoin Park distance. More time on the course.
Friday: Pre-meet day. From campus. I will probably be down at Bowdoin with Terry Horton marking the course and prepping for the meet.
Saturday: Home meet at Bowdoin Park.
Have an excellent evening, everyone.
Glad you guys enjoyed the birthday cake, courtesy of athletic director Tim Murray.
Rest of the week:
Tuesday: Easy distance, we will go off campus for those that want to go. Bring cars.
Wednesday: Vassar Farms tempo/thresh. If it is hot, we will go to shaded Hyde Park trails.
Thursday: Bowdoin Park distance. More time on the course.
Friday: Pre-meet day. From campus. I will probably be down at Bowdoin with Terry Horton marking the course and prepping for the meet.
Saturday: Home meet at Bowdoin Park.
Have an excellent evening, everyone.
Home meet at Bowdoin Park
For those alumni, friends and blog followers out there ... we host our one and only home meet on Saturday, September 5, at Bowdoin Park. Women race at 10:30 a.m.; men to follow at 11:15 a.m.
Hope you can make it.
Teams in attendance will be: Marist, Rider, St. Peter's.
Take care and hope to see you there ...
Hope you can make it.
Teams in attendance will be: Marist, Rider, St. Peter's.
Take care and hope to see you there ...
Friday, August 28, 2009
Bad week for Wills
The first week of practices are complete. By and large, it was a good week. If your first name was not Will.
Will Griffin showed up on Wednesday morning after a family holiday in Ireland, only to report he's got a slight Achilles issue. He is hammering away in the pool and hopefully this will only be a minor setback. He did a killer pool workout today and was really moving in there. Great to see. Hope to get him back on the roads soon.
Will Schanz, a freshman from Web's old school (Shaker), has a slightly more serious issue. After an awesome Minnewaska run this morning -- misty rain, temps in the low 60s ... perfect marathon weather! -- Will went for a dip in the lake. He then put on his flip-flops and inadvertently kicked a big boulder. After a trip to Emergency One in Hyde Park, he was diagnosed with a chip fracture. He will see the ortho guy next week for further evaluation, but he is destined for the pool himself for a few weeks anyway.
Long run from W1 on Saturday morning, 9 a.m.
Note to team: This is the first weekend of the school year, which generally means a lot of "social activity" on campus and off-campus. Remember our focus as a program. If you forget, I will be happy to remind you at 6 a.m. each morning for a few weeks. Is that a threat or a promise? BOTH. Don't test the waters.
Have an excellent evening and see you all bright and early.
Will Griffin showed up on Wednesday morning after a family holiday in Ireland, only to report he's got a slight Achilles issue. He is hammering away in the pool and hopefully this will only be a minor setback. He did a killer pool workout today and was really moving in there. Great to see. Hope to get him back on the roads soon.
Will Schanz, a freshman from Web's old school (Shaker), has a slightly more serious issue. After an awesome Minnewaska run this morning -- misty rain, temps in the low 60s ... perfect marathon weather! -- Will went for a dip in the lake. He then put on his flip-flops and inadvertently kicked a big boulder. After a trip to Emergency One in Hyde Park, he was diagnosed with a chip fracture. He will see the ortho guy next week for further evaluation, but he is destined for the pool himself for a few weeks anyway.
Long run from W1 on Saturday morning, 9 a.m.
Note to team: This is the first weekend of the school year, which generally means a lot of "social activity" on campus and off-campus. Remember our focus as a program. If you forget, I will be happy to remind you at 6 a.m. each morning for a few weeks. Is that a threat or a promise? BOTH. Don't test the waters.
Have an excellent evening and see you all bright and early.
Thursday, August 27, 2009
Future Running Red Fox?
Recent Marist Running alum Kerri Mannino emailed to say she is a big fan of both of my blogs, which I appreciate and think is great. She also emailed me a copy of her birth announcement -- congrats!
No truth to the silly rumor that she named the Bundle of Joy after Bryan Quinn.
In search of Dr Pepper
Most readers of this blog might be aware that current team member Tim Keegan, a junior, does not have the healthiest of diets. I'm being nice. His diet is pretty bad.
He loves junk food. He loves fast food. He loves soft drinks.
The poor guy. He's certainly not loving preseason meals in the cafeteria. Because the preseason meals are geared toward Athletes In Training, the training table consists of healthy stuff. Grilled chicken every day. Salads. Vegetables.
Here's the kicker: The soda machines are turned off. That's right. No Dr Pepper, Pepsi, Sierra Mist. Poor kid.
But hey, all was not lost. A few nights ago he texted me to tell me that somehow the Mountain Dew was still on. So Keegs is happy.
Me? I'd prefer the Dr Pepper to be hooked up, certainly. But I'm enjoying the free meals -- especially the fish fillets and Tater Tots.
And oh yeah: The guys and ladies are training hard and looking fit and ready to go. This cooler weather is certainly helping.
Our second Minnewaska trip is planned on Friday.
He loves junk food. He loves fast food. He loves soft drinks.
The poor guy. He's certainly not loving preseason meals in the cafeteria. Because the preseason meals are geared toward Athletes In Training, the training table consists of healthy stuff. Grilled chicken every day. Salads. Vegetables.
Here's the kicker: The soda machines are turned off. That's right. No Dr Pepper, Pepsi, Sierra Mist. Poor kid.
But hey, all was not lost. A few nights ago he texted me to tell me that somehow the Mountain Dew was still on. So Keegs is happy.
Me? I'd prefer the Dr Pepper to be hooked up, certainly. But I'm enjoying the free meals -- especially the fish fillets and Tater Tots.
And oh yeah: The guys and ladies are training hard and looking fit and ready to go. This cooler weather is certainly helping.
Our second Minnewaska trip is planned on Friday.
Tuesday, August 25, 2009
First day of practice
It was a warm but bearable day at Ogden Mills for the opening hills practice. It was also quite crowded as both teams boast huge squads. This is great to see, of course, but it makes travel to off-campus sites a logistical challenge. We'll figure it out each day.
Both teams looked good and got through it fine, another solid start to a season.
It dawned on me during the warmup that I've been doing this for a long time. Vess likes to call me "Old Man" and when you think of this, the resident wiseass might be on to something:
Most of this year's freshmen were born in 1991. The year I started coaching. In fact, a few of them were born in late August of 1991, and it's entirely possible that their birth day (the actual day they were born) I was up at Ogden Mills, coaching the Marist cross country team that they are now a part of, through the exact same workout that they just completed. I'm not sure what that means, but it sure makes me stop and think as I start my 19th year with the program.
Off to Minnewaska this morning for the first of two forays to one of the world's best running venues.
Both teams looked good and got through it fine, another solid start to a season.
It dawned on me during the warmup that I've been doing this for a long time. Vess likes to call me "Old Man" and when you think of this, the resident wiseass might be on to something:
Most of this year's freshmen were born in 1991. The year I started coaching. In fact, a few of them were born in late August of 1991, and it's entirely possible that their birth day (the actual day they were born) I was up at Ogden Mills, coaching the Marist cross country team that they are now a part of, through the exact same workout that they just completed. I'm not sure what that means, but it sure makes me stop and think as I start my 19th year with the program.
Off to Minnewaska this morning for the first of two forays to one of the world's best running venues.
Sunday, August 23, 2009
Preseason begins
Welcome aboard, men's and women's teams.
As promised in our team meetings tonight, I will try to include more women's team information on the blog this year. Definitely results and splits as the seasons get going.
For now, a shout-out to Coach Chuck for assembling some a huge women's team. Wow! If you look at the roster, there are 4 seniors, 4 juniors ... and then ... yikes! 10 sophomores and (look out) 13 freshmen! At this rate, the team will just get bigger and bigger and bigger.
Welcome to all new team members, women and men. It should be a fun ride. It all starts Monday at the traditional Ogden Mills hill workout. Hopefully, the heat will break a little for that.
As promised in our team meetings tonight, I will try to include more women's team information on the blog this year. Definitely results and splits as the seasons get going.
For now, a shout-out to Coach Chuck for assembling some a huge women's team. Wow! If you look at the roster, there are 4 seniors, 4 juniors ... and then ... yikes! 10 sophomores and (look out) 13 freshmen! At this rate, the team will just get bigger and bigger and bigger.
Welcome to all new team members, women and men. It should be a fun ride. It all starts Monday at the traditional Ogden Mills hill workout. Hopefully, the heat will break a little for that.
Friday, August 21, 2009
Alumni racing news
Here are a few pictures from the Outer Banks of North Carolina, where a group of recent Marist alums gathered for a week of sun, fun and running. Several alums ran a beach 5k down there and did quite well, sweeping most of the top race spots.
Nicely done, team!
Here is a link to the race results ...
FYI, to Marist Alumni Racing Team members interested in new singlets and gear. I will have a posting about that here shortly, but in the meantime, if you have any requests for singlets and sizes, please email me at runhed246@hotmail.com so I can start working on an order. We will be doing things a little differently this year, so I will need an EXACT number and EXACT sizes to make it work.
In addition, I would appreciate it if alums can network via Facebook and other means to get word out about this, and maybe let them know about the blog, as I will be updating it much more frequently now that the season is imminent.
Thursday, August 20, 2009
Rules of the road
As another xc season dawns, this means the routine of off-campus practices begins in earnest next week. As you know, I like to take you guys/ladies off campus as much as possible to train on soft surfaces. This means most days between the end of August to the middle of November.
But we need to get there. This means vans and cars. This summer, I have been thinking more and more about safety in auto travel. It's something we often take for granted in life. Something I often have taken for granted through the years as a coach. No more. Time to get strict.
So, from now on, here are the rules of the road:
1. Van travel. We will not overly cram more runners into the vans than is safe. In addition, all passengers will use their seatbelts. Not just the front seat. We have been lax about that. Again, not anymore. Also, our leased vans this year have much smaller trunks. The days of athletes hunching in the trunk, sitting on the water coolers, is over. "Van talk" can certainly continue, but it will be a safer environment now.
2. Athlete/drivers. We appreciate you using your vehicles to transport yourself and team members. Same rules apply. Everyone wears seatbelts. Also: No TEXTING while driving. Ever. But especially during practice transport. It is against the law in Dutchess County (I think, or it was supposed to be?). It's extremely dangerous, far more hazardous than talking on the phone while driving or listening to a Mets game while driving. Just don't do the texting thing!
3. No speeding or crazy driving. That goes for me, in the van, and you, in your car. There is no need to race to see who gets to Bowdoin Park the fastest, and who can weave in and out of Route 9 traffic and get all the green lights. Drive like an old man. Drive like me.
Again, these policies are long overdue, but they certainly make sense. You'll get used to them quickly.
Any questions regarding preseason, call, text or email me any time. Otherwise, we'll see you in a few days.
Run. Rehydrate. Run Some More.
But we need to get there. This means vans and cars. This summer, I have been thinking more and more about safety in auto travel. It's something we often take for granted in life. Something I often have taken for granted through the years as a coach. No more. Time to get strict.
So, from now on, here are the rules of the road:
1. Van travel. We will not overly cram more runners into the vans than is safe. In addition, all passengers will use their seatbelts. Not just the front seat. We have been lax about that. Again, not anymore. Also, our leased vans this year have much smaller trunks. The days of athletes hunching in the trunk, sitting on the water coolers, is over. "Van talk" can certainly continue, but it will be a safer environment now.
2. Athlete/drivers. We appreciate you using your vehicles to transport yourself and team members. Same rules apply. Everyone wears seatbelts. Also: No TEXTING while driving. Ever. But especially during practice transport. It is against the law in Dutchess County (I think, or it was supposed to be?). It's extremely dangerous, far more hazardous than talking on the phone while driving or listening to a Mets game while driving. Just don't do the texting thing!
3. No speeding or crazy driving. That goes for me, in the van, and you, in your car. There is no need to race to see who gets to Bowdoin Park the fastest, and who can weave in and out of Route 9 traffic and get all the green lights. Drive like an old man. Drive like me.
Again, these policies are long overdue, but they certainly make sense. You'll get used to them quickly.
Any questions regarding preseason, call, text or email me any time. Otherwise, we'll see you in a few days.
Run. Rehydrate. Run Some More.
Wednesday, August 19, 2009
Nicely done, Keegs!
Thanks to Tim Keegan for his excellent quote suggestions. Perhaps we can start a collection of favorite quotes. There are books out there with such things. I still like the Juma Ikangaa quote the best so far, but I continue to be open to suggestions.
Thanks also to Colin Johnson for working on player bios for our Web site. One of my goals this year is to make sure the content on goredfoxes.com is excellent as far as our team goes. The more material we provide, the better it will be. The sports info guys are great and they are willing to work with us to make it the best it can be.
By the way: I'm posting here from my wife's laptop at home in bed. In the dark. I'm not a big laptop guy, but this is very convenient, especially since the bedroom is the only room in our house with AC. And it has been pretty darned hot the past few days, huh?
On that note: Make sure you guys are hydrating well, and not just with water. You need sports drinks and plenty of fresh fruit, to recoup what you lose. Don't skimp on that. Of course, water is important too (that means YOU, Lipari, the man who does not like water!)
Speaking of AC: How's the weather down in Tallahassee, Keenan? Hope all is well, BRO.
Thanks also to Colin Johnson for working on player bios for our Web site. One of my goals this year is to make sure the content on goredfoxes.com is excellent as far as our team goes. The more material we provide, the better it will be. The sports info guys are great and they are willing to work with us to make it the best it can be.
By the way: I'm posting here from my wife's laptop at home in bed. In the dark. I'm not a big laptop guy, but this is very convenient, especially since the bedroom is the only room in our house with AC. And it has been pretty darned hot the past few days, huh?
On that note: Make sure you guys are hydrating well, and not just with water. You need sports drinks and plenty of fresh fruit, to recoup what you lose. Don't skimp on that. Of course, water is important too (that means YOU, Lipari, the man who does not like water!)
Speaking of AC: How's the weather down in Tallahassee, Keenan? Hope all is well, BRO.
The deal with our XC schedule
Again, I'm making up for lost time here, so bear with me. The cross country schedule is slightly different from when we last met as a team back in May. Not many changes. Here are the details ...
Saturday, September 5: Home meet at Bowdoin Park. The meet just got smaller. It will be Marist, Rider, St. Peter's. NYU and then Manhattanville both opted out during the summer. Rider is an excellent team (men and women) and this will be a good early test for us.
Sunday, September 20: BU-hosted meet at Franklin Park. Teams participating. BU, Brown, LaSalle, Northeastern, Marist. This subs out for Iona MOC. It gets us on the regional course. Travel will be SOMEWHAT LIMITED to this meet. More details during preseason.
Friday, October 2: Paul Short Run at Lehigh. Most if not all will travel, depending on cuts to this point.
Friday, October 16: Penn State National Meet. Tentative at this point. If we go, it will be varsity men.
What happened to PreNats? I'll explain during preseason. It has NOTHING to do with budgets/money. FYI.
Saturday, October 17: Albany Invitational. All still on the team will travel.
Friday, October 30: MAACs at VCP. All still on team travel.
Saturday, November 14: NCAA Regionals. Limited travel TBA.
Saturday, November 21: IC4A/ECAC. All still on team travel.
So you see, basically the same with a few tweaks. We will discuss travel limitations and cuts at length during preseason.
As always: Run. Rehydrate. Run Some More.
Saturday, September 5: Home meet at Bowdoin Park. The meet just got smaller. It will be Marist, Rider, St. Peter's. NYU and then Manhattanville both opted out during the summer. Rider is an excellent team (men and women) and this will be a good early test for us.
Sunday, September 20: BU-hosted meet at Franklin Park. Teams participating. BU, Brown, LaSalle, Northeastern, Marist. This subs out for Iona MOC. It gets us on the regional course. Travel will be SOMEWHAT LIMITED to this meet. More details during preseason.
Friday, October 2: Paul Short Run at Lehigh. Most if not all will travel, depending on cuts to this point.
Friday, October 16: Penn State National Meet. Tentative at this point. If we go, it will be varsity men.
What happened to PreNats? I'll explain during preseason. It has NOTHING to do with budgets/money. FYI.
Saturday, October 17: Albany Invitational. All still on the team will travel.
Friday, October 30: MAACs at VCP. All still on team travel.
Saturday, November 14: NCAA Regionals. Limited travel TBA.
Saturday, November 21: IC4A/ECAC. All still on team travel.
So you see, basically the same with a few tweaks. We will discuss travel limitations and cuts at length during preseason.
As always: Run. Rehydrate. Run Some More.
Tuesday, August 18, 2009
Pool club quote
Well, well. I guess summer's officially over around these parts.
Who stopped by the office today to announce that the Fall 2009 semester has officially begun? The ultimate BRO: Curtis Jensen. He's now a sophomore. But don't be fooled. He's still Curt.
He arrived in town yesterday to try to spruce up Sunset. Good luck with THAT, bro. Sounds like he painted his room some hideous shade of green. Should be interesting.
Anyway, it was great to see Curt, and it really does feel like summer is winding down as other Marist fall sports teams are here for preseason. We'll be back soon enough.
Earlier this summer, at the pool club that we bring the kids most days, I noticed the club's swim team was posting motivational quotes on the wall as they neared their big summer championship meet. Although my kids are not on the Stingrays team, I felt the need to contribute a quote to the wall.
"Run, Rehydrate, Run Some More" really doesn't get it done for a bunch of age-group swimmers.
But I did remember a really good quote from a marathoner that I really liked, respected and rooted for back in the day. Juma Ikangaa was a tiny marathoner from Tanzania, but boy was he tough as nails and consistent. Look him up, and you'll see what I mean. Anyway, he had a quote that epitomized his philosophy toward his sport. I love it, and I share it with you here.
"The will to win means nothing without the will to prepare."
Fantastic, huh?
I'm thinking of posting this quote outside my office. What do you guys think?
OK. See you all in a few days.
Who stopped by the office today to announce that the Fall 2009 semester has officially begun? The ultimate BRO: Curtis Jensen. He's now a sophomore. But don't be fooled. He's still Curt.
He arrived in town yesterday to try to spruce up Sunset. Good luck with THAT, bro. Sounds like he painted his room some hideous shade of green. Should be interesting.
Anyway, it was great to see Curt, and it really does feel like summer is winding down as other Marist fall sports teams are here for preseason. We'll be back soon enough.
Earlier this summer, at the pool club that we bring the kids most days, I noticed the club's swim team was posting motivational quotes on the wall as they neared their big summer championship meet. Although my kids are not on the Stingrays team, I felt the need to contribute a quote to the wall.
"Run, Rehydrate, Run Some More" really doesn't get it done for a bunch of age-group swimmers.
But I did remember a really good quote from a marathoner that I really liked, respected and rooted for back in the day. Juma Ikangaa was a tiny marathoner from Tanzania, but boy was he tough as nails and consistent. Look him up, and you'll see what I mean. Anyway, he had a quote that epitomized his philosophy toward his sport. I love it, and I share it with you here.
"The will to win means nothing without the will to prepare."
Fantastic, huh?
I'm thinking of posting this quote outside my office. What do you guys think?
OK. See you all in a few days.
Monday, August 17, 2009
Preseason Information
Hello Men:
Preseason is a week away. I figured it was about time that maybe I gave you guys some information regarding the beginning of 2009-2010 ... Here goes ...
Arrival date/time: Sunday, between 3 p.m. and 5 p.m. McCann Center. At that time, you will pick up your TEMPORARY room keys. We are staying in Champagnat, 5th floor. It will be hot. Bring fans. Bring water. Bring Gatorade.
Meals: The cafeteria will not be open to us until LUNCH on Monday! As a result, we will be having a Team Pizza Dinner on Sunday night. Chuck and I will be asking each of you to chip in with a few bucks each to take care of this. We will provide breakfast foods on Monday.
Monday schedule: Physicals in the morning, 8 a.m. Make sure you have your insurance ID cards or a copy (front/back) of those cards. We will have our team NCAA meeting later that morning. Followed by lunch. Followed by our first practice, the traditional Ogden Mills Hills, later in the afternoon.
Tuesday: Minnewaska in the morning. Double in the afternoon.
Wednesday: Move out day. We will practice EARLY. Our move-out time is 10-11 a.m. Once your CH 5th floor room is clear and inspected by Chuck and me, you will be cleared to get your permanent room key.
A few other miscellaneous points for new team members:
-- It is up to you whether you bring all of your belongings on Sunday, or just some then and have the rest delivered on move-out day or later in the week. I do NOT recommend your parents/families coming back to Marist on the Opening Day (Aug. 29). Not a great idea at ALL.
-- Shirts must be worn at all times indoors (McCann Center and cafeteria, especially). This will be strictly enforced.
-- Again: It will be HOT in the dorms. Plan accordingly. There is no AC in the dorms.
That's all I can think of right now. I'm sure I will remember something and post later this week. Any problems or questions, call or email. See you Sunday afternoon.
Preseason is a week away. I figured it was about time that maybe I gave you guys some information regarding the beginning of 2009-2010 ... Here goes ...
Arrival date/time: Sunday, between 3 p.m. and 5 p.m. McCann Center. At that time, you will pick up your TEMPORARY room keys. We are staying in Champagnat, 5th floor. It will be hot. Bring fans. Bring water. Bring Gatorade.
Meals: The cafeteria will not be open to us until LUNCH on Monday! As a result, we will be having a Team Pizza Dinner on Sunday night. Chuck and I will be asking each of you to chip in with a few bucks each to take care of this. We will provide breakfast foods on Monday.
Monday schedule: Physicals in the morning, 8 a.m. Make sure you have your insurance ID cards or a copy (front/back) of those cards. We will have our team NCAA meeting later that morning. Followed by lunch. Followed by our first practice, the traditional Ogden Mills Hills, later in the afternoon.
Tuesday: Minnewaska in the morning. Double in the afternoon.
Wednesday: Move out day. We will practice EARLY. Our move-out time is 10-11 a.m. Once your CH 5th floor room is clear and inspected by Chuck and me, you will be cleared to get your permanent room key.
A few other miscellaneous points for new team members:
-- It is up to you whether you bring all of your belongings on Sunday, or just some then and have the rest delivered on move-out day or later in the week. I do NOT recommend your parents/families coming back to Marist on the Opening Day (Aug. 29). Not a great idea at ALL.
-- Shirts must be worn at all times indoors (McCann Center and cafeteria, especially). This will be strictly enforced.
-- Again: It will be HOT in the dorms. Plan accordingly. There is no AC in the dorms.
That's all I can think of right now. I'm sure I will remember something and post later this week. Any problems or questions, call or email. See you Sunday afternoon.
Tuesday, August 11, 2009
Hello again!
Team members and followers: It has been a while. I know. Happens every summer. Hang in there and the posts will start coming more frequently.
Team members returning for preseason: Please check your email and/or the blog for important information regarding preseason in the coming days.
RUN.
REHYDRATE.
RUN SOME MORE.
Team members returning for preseason: Please check your email and/or the blog for important information regarding preseason in the coming days.
RUN.
REHYDRATE.
RUN SOME MORE.
Monday, July 20, 2009
Team barbecue
Thanks to all who made it on Saturday at our house. It was a fun time. Thanks for bringing all the food. We'll definitely have to do it again.
I will post some team bbq pictures soon. In the meantime, keep running hard and running strong.
I will post some team bbq pictures soon. In the meantime, keep running hard and running strong.
Tuesday, June 30, 2009
Pre's Rock
Before we left Eugene, we ventured a few minutes to the east of Hayward Field to see a small, makeshift shrine to Steve Prefontaine. "Pre's Rock" is located at the site of his fatal car crash on May 30, 1975.
A lot of visitors leave mementos, notes or other track items at the Rock. Coach Chuck left a Marist Track T-shirt at the Rock. Being the idiot that I am, I did not get a picture of that. Oh well.
Walking into Hayward
Here is a picture of Coach Chuck, Kathryn Sheehan and Matt Flint walking into Hayward Field along Agate Street. (Pronounced AAH-git).
In the newspaper world, agate is the tiny type that boxscores and other statistics are in. I thought it was funny that this famous stadium in on a street with that name.
Hammered in Eugene
Quit snickering and laughing ... it's not what you think.
This post and these photos are for my Poughkeepsie Journal colleague and fellow track fanatic Peter Van Aken. Peter, these are photos of the hammer throw area, which is just south of the track area at Hayward Field.
For those that are interested, Manhattan College graduate Thomas "Jake" Freeman was second in the nation in the hammer throw.
In addition: Peter graduated from Marist more than 30 years ago and still holds the hammer school record.
While I'm away ...
As I noted in the previous post, I will be up at Lake George on vacation. I probably will not have Internet access, and my cell service will be limited. However ...
1. Please continue to send training updates via email
2. Do not hesitate to call or text on any matters. I will get back to you as soon as I can, but there may be a little gap in my response.
Also: Regarding the team barbecue, because of family things that day, we'll make it a later start (around 5 p.m.) at the house. Please organize who will bring what. I will provide the grilling meats -- hot dogs, hamburgers, kielbasa, chicken, etc. You will provide everything else.
Captains, etc., please organize this effort. Back at you soon ...
1. Please continue to send training updates via email
2. Do not hesitate to call or text on any matters. I will get back to you as soon as I can, but there may be a little gap in my response.
Also: Regarding the team barbecue, because of family things that day, we'll make it a later start (around 5 p.m.) at the house. Please organize who will bring what. I will provide the grilling meats -- hot dogs, hamburgers, kielbasa, chicken, etc. You will provide everything else.
Captains, etc., please organize this effort. Back at you soon ...
Back from Track Town USA
The trip to Eugene was fantastic. The Running Red Fox results were a bit less than fantastic, but that it not what we will remember from the trip. It was an honor to be able to make it to Track Town USA, and I hope to make a return trip in the future.
I have some lousy pictures taken from a disposable camera. I will try to load them up and post them before I leave.
I will be going away to Lake George for family vacation from Thursday, July 2, through Saturday, July 11. Please continue to email your training logs.
As of now, I have received training logs from everyone on the team except Curtis Jensen, who continues to promise to send training logs but has not.
As of July 1, you will be required to send training logs at least twice a month. I would prefer weekly, as many of you do. But the minimum is twice a month, by July 15 and July 31.
THOSE THAT DO NOT ADHERE TO THIS POLICY WILL BE RENDERED INELIGIBLE FOR PRACTICE AND COMPETITION. I'm sticking to my guns on this one, fellas. It's a pretty simple request.
As of right now, Curtis is ineligible for practice and competition. But I am sure he will send his logs to me, as I know he is training very well.
I'll try to get the pix from Oregon posted soon.
I have some lousy pictures taken from a disposable camera. I will try to load them up and post them before I leave.
I will be going away to Lake George for family vacation from Thursday, July 2, through Saturday, July 11. Please continue to email your training logs.
As of now, I have received training logs from everyone on the team except Curtis Jensen, who continues to promise to send training logs but has not.
As of July 1, you will be required to send training logs at least twice a month. I would prefer weekly, as many of you do. But the minimum is twice a month, by July 15 and July 31.
THOSE THAT DO NOT ADHERE TO THIS POLICY WILL BE RENDERED INELIGIBLE FOR PRACTICE AND COMPETITION. I'm sticking to my guns on this one, fellas. It's a pretty simple request.
As of right now, Curtis is ineligible for practice and competition. But I am sure he will send his logs to me, as I know he is training very well.
I'll try to get the pix from Oregon posted soon.
Wednesday, June 24, 2009
Heading to Oregon
Hello all,
We are heading to Eugene for the USATF Jr Nationals. Matthew Flint is running the 10,000 and Kathryn Sheehan is running the 5,000. Addie DiFrancesco was scheduled to run, but cannot due to health and running issues. We will miss Addie on this trip, but we felt it was more important to get her corrected for the upcoming xc season.
If I have Internet access in Oregon, I will post splits. I do not have a laptop and we are staying at a Motel 6 on the edge of town. So don't expect much.
Check the USATF Web site for results and updates on how the Running Red Foxes do.
I'll post splits early next week if I cannot do it remotely.
Coach Pete
We are heading to Eugene for the USATF Jr Nationals. Matthew Flint is running the 10,000 and Kathryn Sheehan is running the 5,000. Addie DiFrancesco was scheduled to run, but cannot due to health and running issues. We will miss Addie on this trip, but we felt it was more important to get her corrected for the upcoming xc season.
If I have Internet access in Oregon, I will post splits. I do not have a laptop and we are staying at a Motel 6 on the edge of town. So don't expect much.
Check the USATF Web site for results and updates on how the Running Red Foxes do.
I'll post splits early next week if I cannot do it remotely.
Coach Pete
Tuesday, June 23, 2009
Important information regarding physicals
THIS NOTE WAS SENT TO YOU ALL VIA EMAIL.
Guys:
Very important information regarding physicals ...
1. Incoming freshmen: Please click on the link below and download forms for "Freshman, Transfer and New Athlete Forms." Bring these forms to your doctor when you get your physical. Have the forms filled out by your doctor. Complete all the forms and mail them back to me at the address below. Please do this no later than August 1. Note that this is SEPARATE and DIFFERENT from the physical forms that Marist Health Services needs. VERY IMPORTANT: You need to provide all insurance information, and include a copy FRONT AND BACK of your insurance card.
2. Returning athletes: Download your forms and fill out everything you can before returning for preseason. You will get your physicals on the first day of preseason.
Any questions, let me know ...
http://goredfoxes.cstv.com/ot/mari-ath-training.html
Guys:
Very important information regarding physicals ...
1. Incoming freshmen: Please click on the link below and download forms for "Freshman, Transfer and New Athlete Forms." Bring these forms to your doctor when you get your physical. Have the forms filled out by your doctor. Complete all the forms and mail them back to me at the address below. Please do this no later than August 1. Note that this is SEPARATE and DIFFERENT from the physical forms that Marist Health Services needs. VERY IMPORTANT: You need to provide all insurance information, and include a copy FRONT AND BACK of your insurance card.
2. Returning athletes: Download your forms and fill out everything you can before returning for preseason. You will get your physicals on the first day of preseason.
Any questions, let me know ...
http://goredfoxes.cstv.com/ot/mari-ath-training.html
Monday, June 22, 2009
Team barbecue date set: July 18
OK, OK ... not a lot of posts, I know. It's THAT time of year. When I don't post much.
For those keeping score at home, in June 2008 I posted twice. In July 2008 I posted exactly 0 times. Low motivational time of year for me in this blogging department. I'm human.
Anyway: Colin Johnson, who is interning here at Dutchess County's Finest Daily Newspaper, gently reminded me (actually, he verbally bludgeoned and browbeat me) that I have not posted in a while.
So Colin: This one's for you.
Actually, it's for the whole team.
Hear ye, hear ye ... the Summer Team Barbecue, requested by one and all, will be held on Saturday, July 18 at Casa Colaizzo in historic Hyde Park. A few notes on this barbecue:
1. Alumni and friends are welcome to attend if they would like, but they must notify me via email or text of their attendance.
2. No alcohol will be allowed or present at this barbecue (this is obvious, but may well eliminate the need or desire for/from #1...)
3. We will provide much of the barbecue foods (burgers, hot dogs, kielbasa, chicken). Which leads to the very important ...
4. YOU ALL (as in ORGANIZE AND FIGURE IT OUT!) will provide drinks (water, Gatorade, soda, etc) and snacks and anything else you want to consume (except alcohol, of course).
5. If you require overnight lodging, I recommend Sunset. This is a not-so-subtle hint that no overnight guests will be lodged at Casa Colaizzo. Along with being a probable violation, it will not go over well at home (plus, you may get hit by flying objects from James, my youngest and very wild son)
6. It is a requirement that everyone has FUN.
7. Oh wait. FUN does NOT include our basketball hoop at the end of the road. Don't even get me started ...
Check your email in the coming days/weeks for further details and updates on this fantastic event. I hope to see you all there.
As for future posts ... keep bugging me and I'll get around to it.
For those keeping score at home, in June 2008 I posted twice. In July 2008 I posted exactly 0 times. Low motivational time of year for me in this blogging department. I'm human.
Anyway: Colin Johnson, who is interning here at Dutchess County's Finest Daily Newspaper, gently reminded me (actually, he verbally bludgeoned and browbeat me) that I have not posted in a while.
So Colin: This one's for you.
Actually, it's for the whole team.
Hear ye, hear ye ... the Summer Team Barbecue, requested by one and all, will be held on Saturday, July 18 at Casa Colaizzo in historic Hyde Park. A few notes on this barbecue:
1. Alumni and friends are welcome to attend if they would like, but they must notify me via email or text of their attendance.
2. No alcohol will be allowed or present at this barbecue (this is obvious, but may well eliminate the need or desire for/from #1...)
3. We will provide much of the barbecue foods (burgers, hot dogs, kielbasa, chicken). Which leads to the very important ...
4. YOU ALL (as in ORGANIZE AND FIGURE IT OUT!) will provide drinks (water, Gatorade, soda, etc) and snacks and anything else you want to consume (except alcohol, of course).
5. If you require overnight lodging, I recommend Sunset. This is a not-so-subtle hint that no overnight guests will be lodged at Casa Colaizzo. Along with being a probable violation, it will not go over well at home (plus, you may get hit by flying objects from James, my youngest and very wild son)
6. It is a requirement that everyone has FUN.
7. Oh wait. FUN does NOT include our basketball hoop at the end of the road. Don't even get me started ...
Check your email in the coming days/weeks for further details and updates on this fantastic event. I hope to see you all there.
As for future posts ... keep bugging me and I'll get around to it.
Friday, June 5, 2009
A pair of state qualifiers
Quick recruit/incoming freshmen update ...
-- Quimes DelaCruz of Wantagh HS (NY) qualified for the State Meet with a steeplechase time of 9:35.15, two days after running 9:35.57 at 3,200 meters and placing second in the event. Nice job, Quimes!
-- Sean Nestor of Hand HS (CT) qualified for the CT State Open with a 9:36.80 in the 3,200 at the Class L meet.
I will do a more comprehensive post on incoming freshmen and their spring track seasons (Matt Panebianco of Tappan Zee, NY, coached by Marist Alum Pat Driscoll, is having a great spring as well!).
Run. Rehydrate. Run some more.
-- Quimes DelaCruz of Wantagh HS (NY) qualified for the State Meet with a steeplechase time of 9:35.15, two days after running 9:35.57 at 3,200 meters and placing second in the event. Nice job, Quimes!
-- Sean Nestor of Hand HS (CT) qualified for the CT State Open with a 9:36.80 in the 3,200 at the Class L meet.
I will do a more comprehensive post on incoming freshmen and their spring track seasons (Matt Panebianco of Tappan Zee, NY, coached by Marist Alum Pat Driscoll, is having a great spring as well!).
Run. Rehydrate. Run some more.
Monday, June 1, 2009
Happy June!
Hello to team members:
I sent out a team-wide email, requesting your spring semester grades and a training update. Thanks to those who have replied. More than half the team has not replied. Please reply ASAP.
As discussed in the end-of-season meeting, I will be requiring weekly training updates via email. Please remember to send them in. If you don't, there will be consequences regarding your participation (or lack) in preseason activities.
Note: I will follow through on this, this year.
So. Send in your training logs and other requested information, in a timely manner.
Hope you are enjoying the nice weather and running well.
Call or email with questions!
I sent out a team-wide email, requesting your spring semester grades and a training update. Thanks to those who have replied. More than half the team has not replied. Please reply ASAP.
As discussed in the end-of-season meeting, I will be requiring weekly training updates via email. Please remember to send them in. If you don't, there will be consequences regarding your participation (or lack) in preseason activities.
Note: I will follow through on this, this year.
So. Send in your training logs and other requested information, in a timely manner.
Hope you are enjoying the nice weather and running well.
Call or email with questions!
Subscribe to:
Posts (Atom)