Well, tomorrow is the first summer "road race" that was bolded in the handout at the spring team meeting. It starts at 6:30pm from Ellison Wetlands, which is on Empire Blvd, right near the bay outlet (inlet?) from Irondequoit Creek. It's not actually a road race, and is more of a fun event - a good way to kick off the summer's training. It is the third race of the "Dirt Cheap Trail Series", sponsored by Fleet Feet. The web site is here. The exact distance has not been announced, as far as I know, but it will be between 5-7 miles.
I was a spectator at their last race, in May at Webster Park. It is a fun race - I did not see a course map posted anywhere, so I think no one knew where they were going until they got there. Part of the course ran in a creek (not along a creek, but actually in the creek!), so when you come out, be prepared for anything. If you prefer XC to track, you should really like this race. I'll be there, if my knee has finished recovering from the weekend.
Tuesday, June 17, 2008
Tuesday, June 10, 2008
Time to Run
Those of you that took last week off should be ready to get started this week. And next week XC training begins in earnest. I will be posting some notes on our training program early each week. For your reference (and to remind myself), here are some of the topics I will cover: Base Training, Strides, and each of the various training intensities (Reps, Intervals, Tempo, Long/Easy). I will also share some scouting reports for the 2008 season, so we can make some team and individual goals. I'll also cover Attackpoint usage (I'll be setting up a "Group" for us, which is a new "Beta" feature).
If you have suggestions or requests for other topics, please post a comment, and I'll see what I can do.
I would also like to post a guest blog entry each week, so feel free to volunteer. You may post anonymously or under your own byline!
If you have suggestions or requests for other topics, please post a comment, and I'll see what I can do.
I would also like to post a guest blog entry each week, so feel free to volunteer. You may post anonymously or under your own byline!
Wednesday, June 4, 2008
A Long Day
Well, Sectionals turned into a very long meet, thanks to two thunderstorm delays. The first was kind of interesting, since the thunder didn't sound until the storm was past, and it was clearly off to the northeast, so the meet had to be halted, but I was able to head out for a 50-minute run without being hit by any rain.
Anyway, the meet got off to a rough start, Nico and Nate both faded in the Steeplechase. Nico, after making a valiant attempt to remain in scoring position, and Nate, with poison ivy on the soles of his feet proving too much of a distraction.
Nico 77 2:37 ~3:56 5:21 6:54 8:36 (9:37) 11:06
Nate 80 2:42 4:07 5:37 7:12 ~8:53 (9:53) 11:30
Becka 93 3:16 5:03 6:55 ???
Things got worse, briefly, as the girls 4x400 false started. But the boys 4x400 ran well: AB - 55.89, Pradeep - 52.51, Vanzo - 54.05, Stewey - 52.39, for 4th place.
Megan was in the slow heat of the 800, and no one wanted the lead, so they went thru the 400 slowly, so fast times were out of the question (they had already been in doubt, given the wind).
Megan -- 76 1:53 2:29
The girls 4x800 made a tactical error in their order. Megan was scheduled to lead off, but wanted some extra recovery time, and Chelsea wanted to remain as the anchor leg, so Alaina was assigned the first spot. The experience was good for her, but the pressure was a bit much and the girls were alone for the rest of the race.
Alaina 37 78 2:00 2:42
Becka 40 83 2:05 2:44
Megan 33 72 1:51 2:32
Chelsea 35 75 1:52 2:27
The boys order was much more suited for the competition. Ryan ran an awesome opening leg, breaking out of his box with a little over 300 to go, and moving from 2/3 of the way back, into first place. Alex ran outstanding, fading just a bit in the last 200, after running just behind the leaders. Nate did what needed to be done on the 3rd leg, and Nico, knowing Tyler S from Penfield would catch him, did a great job of outrunning Edison and walking down R-H, to grab 5th place.
Vanzo 29 61 1:31 2:03
AB 29 61 1:33 2:09
Nate 30 64 1:38 2:13
Nico 30 62 1:35 2:09
The pentathletes wrapped up the meet, all turning in nice performances, given the conditions and the length of the meet:
Crystal 37 80 2:06 2:48
Mark 70 2:35 3:57 4:54
Kevin 79 2:52 4:27 5:39
Anyway, the meet got off to a rough start, Nico and Nate both faded in the Steeplechase. Nico, after making a valiant attempt to remain in scoring position, and Nate, with poison ivy on the soles of his feet proving too much of a distraction.
Nico 77 2:37 ~3:56 5:21 6:54 8:36 (9:37) 11:06
Nate 80 2:42 4:07 5:37 7:12 ~8:53 (9:53) 11:30
Becka 93 3:16 5:03 6:55 ???
Things got worse, briefly, as the girls 4x400 false started. But the boys 4x400 ran well: AB - 55.89, Pradeep - 52.51, Vanzo - 54.05, Stewey - 52.39, for 4th place.
Megan was in the slow heat of the 800, and no one wanted the lead, so they went thru the 400 slowly, so fast times were out of the question (they had already been in doubt, given the wind).
Megan -- 76 1:53 2:29
The girls 4x800 made a tactical error in their order. Megan was scheduled to lead off, but wanted some extra recovery time, and Chelsea wanted to remain as the anchor leg, so Alaina was assigned the first spot. The experience was good for her, but the pressure was a bit much and the girls were alone for the rest of the race.
Alaina 37 78 2:00 2:42
Becka 40 83 2:05 2:44
Megan 33 72 1:51 2:32
Chelsea 35 75 1:52 2:27
The boys order was much more suited for the competition. Ryan ran an awesome opening leg, breaking out of his box with a little over 300 to go, and moving from 2/3 of the way back, into first place. Alex ran outstanding, fading just a bit in the last 200, after running just behind the leaders. Nate did what needed to be done on the 3rd leg, and Nico, knowing Tyler S from Penfield would catch him, did a great job of outrunning Edison and walking down R-H, to grab 5th place.
Vanzo 29 61 1:31 2:03
AB 29 61 1:33 2:09
Nate 30 64 1:38 2:13
Nico 30 62 1:35 2:09
The pentathletes wrapped up the meet, all turning in nice performances, given the conditions and the length of the meet:
Crystal 37 80 2:06 2:48
Mark 70 2:35 3:57 4:54
Kevin 79 2:52 4:27 5:39
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