So, I noticed that tullyrunners.com posted a pre-season assessment of XC teams around the state. Overall, they ranked 37 teams and Fayetteville-Manlius is by far the class of the state (they should be a contender for the national title). Here is what it takes to make it to that level:
- A top kid that ran 4:06 and 9:09 as a junior this track season
- Third and fourth kids that ran 4:30/9:45 and 9:53
- A couple of others close behind
Section V made the following appearances:
13. Rush-Henrietta
14. HF-L
25. Brighton
27. McQuaid
31. Mendon
HF-L has the incredible one-two punch of Deir and Mangan, but they drop back substantially after their 3rd runner (Hoose ran 4:36/9:46 this spring), so R-H should be favored for their depth - based on last year, they should have a boatload of kids battling for the last few spots in the top 7. Brighton gets things done with their pack, but with Mendon being led by Van Vleck, clearly the top gun in Monroe County (which excludes Deir and Mangan and with apologies to Jared, Hotchkiss and Lipani), I would still give them the edge over Brighton. I was a little surprised to see McQuaid ranked in between Brighton and Mendon, but Mike Tripp is back, along with a couple of other guys who beat our whole team at Sectionals, so perhaps they can make a run at the Class A title.
Arcadia and Sutherland also get ranked in Class A, so the preseason coaches' poll should look something like this:
1. R-H
2. HF-L
3. Mendon
4. Brighton
5. Thomas
6. McQuaid
7. Arcadia
8. Sutherland
9. Wayne
10. Irondequoit
How many of those teams can we knock off?
On the girls side, Fayetteville-Manlius should be on top again, following 3 straight National titles. We see the following teams from Section V ranked in the top 28 preview:
12. HF-L
19. Mendon
20. Canandaigua
HF-L was able to entice Amanda Moreland to come over for the Nordic ski team last winter, so she will immediately change their XC team from a big Sectional winner but State meet also-ran into a top 3 contender at States.
Other top Section V girls teams look to be R-H, Hilton and Thomas, perhaps in that order, although Thomas lost much less thru graduation.
Here are the tullyrunners links to the:
Boys Preview
Girls Preview
Thursday, July 30, 2009
Wednesday, July 29, 2009
Safety
I can't even begin to scratch the surface on this topic. If one were to google "Running Safety", many good articles and recommendations will make the top of the returned list. I'll just post a few random thoughts that apply to us:
- Make sure someone knows your route. If you get injured halfway thru the run, someone can trace your route and find you crumpled in pain on the side of the road.
- Think about how dumb the average person is, then remember that half the population is less intelligent than that (and they all seem to be driving cars while I'm running). Drivers will do dumb things around runners. Runners show up in places where drivers don't look, some drivers think runners don't belong on roads, etc. So, pay attention. Headphones are usually a bad idea on roads.
- A key ratio for runners (or bikers) is the speed limit to shoulder width ratio. For example, the speed limit on Five Mile Line is 35mph, the shoulder width is perhaps 8 feet, so the ratio is about 4.4; that is good. Atlantic has a speed limit of 45 and a shoulder width of 2, so the ratio is about 22.5; that is bad. Try to have more of your running on lower ratio roads. 25mph and no shoulder may seem bad, since the ratio is undefined, but is actually a nice place to run, so use common sense about traffic volumes as well.
- Hydrate! Yes, as a safety feature I can add this as well. If you get to the point where you are dehydrated, you can lose focus on what's around you, and you can even lose control of where your next foot strike occurs.
- Run facing traffic. No, you won't necessarily be nimble enough to jump out of the way of the Bad Driver, but you can see signs of danger that can help you (a swerving car coming down the road, a driver not looking out the front window, etc.
- Run with someone. Not only is this safer, it's more fun.
- On warm days, plan your route to include water stops of some sort, every 20-30 minutes.
- Don't antagonize drivers. If they do something stupid, don't compound the problem with shouting, obscene gestures, etc. The car outweighs you by a large margin - you'll lose that battle.
- Make sure someone knows your route. If you get injured halfway thru the run, someone can trace your route and find you crumpled in pain on the side of the road.
- Think about how dumb the average person is, then remember that half the population is less intelligent than that (and they all seem to be driving cars while I'm running). Drivers will do dumb things around runners. Runners show up in places where drivers don't look, some drivers think runners don't belong on roads, etc. So, pay attention. Headphones are usually a bad idea on roads.
- A key ratio for runners (or bikers) is the speed limit to shoulder width ratio. For example, the speed limit on Five Mile Line is 35mph, the shoulder width is perhaps 8 feet, so the ratio is about 4.4; that is good. Atlantic has a speed limit of 45 and a shoulder width of 2, so the ratio is about 22.5; that is bad. Try to have more of your running on lower ratio roads. 25mph and no shoulder may seem bad, since the ratio is undefined, but is actually a nice place to run, so use common sense about traffic volumes as well.
- Hydrate! Yes, as a safety feature I can add this as well. If you get to the point where you are dehydrated, you can lose focus on what's around you, and you can even lose control of where your next foot strike occurs.
- Run facing traffic. No, you won't necessarily be nimble enough to jump out of the way of the Bad Driver, but you can see signs of danger that can help you (a swerving car coming down the road, a driver not looking out the front window, etc.
- Run with someone. Not only is this safer, it's more fun.
- On warm days, plan your route to include water stops of some sort, every 20-30 minutes.
- Don't antagonize drivers. If they do something stupid, don't compound the problem with shouting, obscene gestures, etc. The car outweighs you by a large margin - you'll lose that battle.
Tuesday, July 28, 2009
This Week's Training
OK, so I am having an overload at work these days, and the training plan has not made it out for this week. Luckily, I see that most of those on Attackpoint are into the flow of things and are doing the right things.
In any case, here is the training plan for this week:
Once again, each group will be getting in two good workout days at XC camp on Tuesday and Thursday. If you can't make it to camp, you should do some sort of quality training on each of those days. A steady tempo run (20 min for advanced, as little as 10-12 minutes for beginners) would be a good choice one day. The other day should feature some sort of hill work, with a total of 10 minutes uphill for advanced and perhaps as little as 4-6 for beginners.
Rookie
2 days of XC Camp! See you Tuesday and Thursday
1 long run (40-50 minutes)
2 easy days of running (20-30 minutes).
Beginner
2 days of XC Camp! See you Tuesday and Thursday
1 "long" run (6-8 miles)
2 easy days of running (3-5 miles) plus strides
2-3 days of X-training
2 days of weights (Tuesday and Thursday 9am) and 3 days of core!
Intermediate
2 days of XC Camp! See you Tuesday and Thursday
1 "long" run (7-10 miles)
2 easy days of running (5-7 miles)
1 easy days of running (3-5 miles)
2-3 days of X-training
2 days of weights (Tuesday and Thursday 9am) and 3 days of core!
Advanced
2 days of XC Camp! See you Tuesday and Thursday
1 "long" run (10-13 miles)
2 easy days of running (6-8 miles)
1 easy day of running (3-6 miles)
2-3 days of X-training
2 days of weights (Tuesday and Thursday 9am) and 3 days of core!
In any case, here is the training plan for this week:
Once again, each group will be getting in two good workout days at XC camp on Tuesday and Thursday. If you can't make it to camp, you should do some sort of quality training on each of those days. A steady tempo run (20 min for advanced, as little as 10-12 minutes for beginners) would be a good choice one day. The other day should feature some sort of hill work, with a total of 10 minutes uphill for advanced and perhaps as little as 4-6 for beginners.
Rookie
2 days of XC Camp! See you Tuesday and Thursday
1 long run (40-50 minutes)
2 easy days of running (20-30 minutes).
Beginner
2 days of XC Camp! See you Tuesday and Thursday
1 "long" run (6-8 miles)
2 easy days of running (3-5 miles) plus strides
2-3 days of X-training
2 days of weights (Tuesday and Thursday 9am) and 3 days of core!
Intermediate
2 days of XC Camp! See you Tuesday and Thursday
1 "long" run (7-10 miles)
2 easy days of running (5-7 miles)
1 easy days of running (3-5 miles)
2-3 days of X-training
2 days of weights (Tuesday and Thursday 9am) and 3 days of core!
Advanced
2 days of XC Camp! See you Tuesday and Thursday
1 "long" run (10-13 miles)
2 easy days of running (6-8 miles)
1 easy day of running (3-6 miles)
2-3 days of X-training
2 days of weights (Tuesday and Thursday 9am) and 3 days of core!
Thursday, July 23, 2009
Washed Out
It was unfortunate that the lightning led to an early end to camp on Tuesday. Let's hope the weather turns around for tonight's session.
Those of you not attending camp: please make sure you are getting a couple of higher quality efforts in each week. Nothing too serious, but do make yourself work a bit.
Those of you not attending camp: please make sure you are getting a couple of higher quality efforts in each week. Nothing too serious, but do make yourself work a bit.
Saturday, July 18, 2009
Next Week's Training
If you have the urge to hop in a 5K race, there are two good options next week. On Friday, there is a 5K in East Rochester (Contact: Gerri Raschiatore, 585-586-3553) and on Saturday is the wonderful 10 Ugly Men race at Genesee Valley Park (hosted by the Genesee Valley Harriers).
In addition, there is a fun orienteering meet at Seneca Park next Saturday. There is a FAST Sprint course that you can do at 10am, and a 60-minute Score-O will be offered at 11am. The courses were set by Tyler Borden, older brother of Olympia's Zak Borden.
Here is the training plan for next week:
Each group will be getting in two good workout days at XC camp on Tuesday and Thursday. If you can't make it to camp, you should do some sort of quality training on each of those days. A steady tempo run (20 min for advanced, as little as 10-12 minutes for beginners) would be a good choice one day. The other day should feature some change of pace work, with a total of 15 minutes "fast" for advanced and perhaps as little as 8-10 for beginners (e.g. 8 x 1 minute pickups every 3 minutes during a 35 minute run).
Rookie
2 days of XC Camp! See you Tuesday and Thursday
3 easy days of running (20-30 minutes).
Beginner
2 days of XC Camp! See you Tuesday and Thursday
1 "long" run (6-7 miles)
1 5K race (if ready) or an additional easy day
2 easy days of running (3-5 miles)
2-3 days of X-training
2 days of weights (Tuesday and Thursday 9am) and 3 days of core!
Intermediate
2 days of XC Camp! See you Tuesday and Thursday
1 "long" run (7-10 miles)
1 5K race (if ready) or an additional easy day
2 easy days of running (4-6 miles)
2-3 days of X-training
2 days of weights (Tuesday and Thursday 9am) and 3 days of core!
Advanced
2 days of XC Camp! See you Tuesday and Thursday
1 "long" run (10-12 miles) - should be Saturday or next Sunday
1 5K Race (Friday or Saturday)
2 easy days of running (5-7 miles) - Friday or Saturday and either Sunday or Monday
2-3 days of X-training
2 days of weights (Tuesday and Thursday 9am) and 3 days of core!
In addition, there is a fun orienteering meet at Seneca Park next Saturday. There is a FAST Sprint course that you can do at 10am, and a 60-minute Score-O will be offered at 11am. The courses were set by Tyler Borden, older brother of Olympia's Zak Borden.
Here is the training plan for next week:
Each group will be getting in two good workout days at XC camp on Tuesday and Thursday. If you can't make it to camp, you should do some sort of quality training on each of those days. A steady tempo run (20 min for advanced, as little as 10-12 minutes for beginners) would be a good choice one day. The other day should feature some change of pace work, with a total of 15 minutes "fast" for advanced and perhaps as little as 8-10 for beginners (e.g. 8 x 1 minute pickups every 3 minutes during a 35 minute run).
Rookie
2 days of XC Camp! See you Tuesday and Thursday
3 easy days of running (20-30 minutes).
Beginner
2 days of XC Camp! See you Tuesday and Thursday
1 "long" run (6-7 miles)
1 5K race (if ready) or an additional easy day
2 easy days of running (3-5 miles)
2-3 days of X-training
2 days of weights (Tuesday and Thursday 9am) and 3 days of core!
Intermediate
2 days of XC Camp! See you Tuesday and Thursday
1 "long" run (7-10 miles)
1 5K race (if ready) or an additional easy day
2 easy days of running (4-6 miles)
2-3 days of X-training
2 days of weights (Tuesday and Thursday 9am) and 3 days of core!
Advanced
2 days of XC Camp! See you Tuesday and Thursday
1 "long" run (10-12 miles) - should be Saturday or next Sunday
1 5K Race (Friday or Saturday)
2 easy days of running (5-7 miles) - Friday or Saturday and either Sunday or Monday
2-3 days of X-training
2 days of weights (Tuesday and Thursday 9am) and 3 days of core!
Friday, July 10, 2009
Team Training
It is important for everyone to participate in the Team Training activities. Hitting the weight room at 9am on Tuesdays and Thursdays will make a difference come this fall. Part of the team reads this blog; it's important for you to get on the phone and encourage a couple of others to attend.
Since, as I've pointed out, success in the fall is directly proportional to the number of times you get out the door in the summer, and it is much easier to get out the door when you are meeting others, you should make it a point to meet folks at a Captains' practice (AM or PM, so there are no good excuses for repeated no-shows).
Here is the training plan for next week:
Rookie
2 days of XC Camp! See you Tuesday and Thursday
2-3 easy days of running (20-30 minutes). You may start with walking breaks of up to 1 minute, after 5 or more minutes of running. The walking breaks should continue to decrease in frequency and duration and disappear in time for XC camp.
Beginner
2 days of XC Camp! See you Tuesday and Thursday
1 "long" run (5-6 miles)
1 day of hill running (include at least 6 minutes of strong uphill running), or participate in the Dirt Cheap trail race at Mendon Ponds Park on Wednesday
2 easy days of running (3-4 miles)
2-3 days of X-training
2 days of weights (Tuesday and Thursday 9am) and 3 days of core!
Intermediate
2 days of XC Camp! See you Tuesday and Thursday
1 "long" run (6-9 miles)
1 day of hill running (include at least 6 minutes of strong uphill running), or participate in the Dirt Cheap trail race at Mendon Ponds Park on Wednesday
2 easy days of running (4-6 miles)
2-3 days of X-training
2 days of weights (Tuesday and Thursday 9am) and 3 days of core!
Advanced
2 days of XC Camp! See you Tuesday and Thursday
1 "long" run (9-11 miles) - should be Saturday
1 day of hill running (include at least 10 minutes of strong uphill running), or participate in the Dirt Cheap trail race at Mendon Ponds Park on Wednesday
2 easy days of running (5-7 miles) - Friday and either Sunday or Monday
2-3 days of X-training
2 days of weights (Tuesday and Thursday 9am) and 3 days of core!
Since, as I've pointed out, success in the fall is directly proportional to the number of times you get out the door in the summer, and it is much easier to get out the door when you are meeting others, you should make it a point to meet folks at a Captains' practice (AM or PM, so there are no good excuses for repeated no-shows).
Here is the training plan for next week:
Rookie
2 days of XC Camp! See you Tuesday and Thursday
2-3 easy days of running (20-30 minutes). You may start with walking breaks of up to 1 minute, after 5 or more minutes of running. The walking breaks should continue to decrease in frequency and duration and disappear in time for XC camp.
Beginner
2 days of XC Camp! See you Tuesday and Thursday
1 "long" run (5-6 miles)
1 day of hill running (include at least 6 minutes of strong uphill running), or participate in the Dirt Cheap trail race at Mendon Ponds Park on Wednesday
2 easy days of running (3-4 miles)
2-3 days of X-training
2 days of weights (Tuesday and Thursday 9am) and 3 days of core!
Intermediate
2 days of XC Camp! See you Tuesday and Thursday
1 "long" run (6-9 miles)
1 day of hill running (include at least 6 minutes of strong uphill running), or participate in the Dirt Cheap trail race at Mendon Ponds Park on Wednesday
2 easy days of running (4-6 miles)
2-3 days of X-training
2 days of weights (Tuesday and Thursday 9am) and 3 days of core!
Advanced
2 days of XC Camp! See you Tuesday and Thursday
1 "long" run (9-11 miles) - should be Saturday
1 day of hill running (include at least 10 minutes of strong uphill running), or participate in the Dirt Cheap trail race at Mendon Ponds Park on Wednesday
2 easy days of running (5-7 miles) - Friday and either Sunday or Monday
2-3 days of X-training
2 days of weights (Tuesday and Thursday 9am) and 3 days of core!
Monday, July 6, 2009
JWOC Is Underway
Nate competed in his first JWOC (Junior World Orienteering Championships) race today. He is one of 6 junior boys (born in 1989 or later) to represent the US in Primiero, Italy.
The main web site is here.
Today's event was the Sprint finals. The results were posted in near real-time at two "radio controls" and the finish. The online results are available here. Nate seemed to have an OK performance. He ran quite well in the first section of the race (to the first radio control), just under 25% behind the eventual winner. He was 40% behind in the second section, but had a great finish, staying within 8% of the winner in that section!
The map of today's Sprint course is available in two parts, here and here.
The next event is the Long Final. It should be a very challenging race: the distance is 9.5km with 440m of climb! The winner is expected to take 72 minutes. Without knowing the terrain very well, it's hard to judge Nate's expected time. He was about 30% behind the winner today, which would be 93.6 minutes, or slightly under 10 minutes per kilometer. That is a fair amount slower than he runs in the US, but things are different in Europe!
The Start List for the Long has not been published online yet. The first start will be at 9:30AM, local time, which translates to 3:30AM EDT. The last start should be around 3:30PM, which means 9:30AM EDT. So, depending on Nate's start time (and your sleep schedule), you may be able to follow him live tomorrow!
UPDATE FROM Nate - he just called and his start time is 11:22AM tomorrow (so, 5:22AM in Webster - get up early!).
The main web site is here.
Today's event was the Sprint finals. The results were posted in near real-time at two "radio controls" and the finish. The online results are available here. Nate seemed to have an OK performance. He ran quite well in the first section of the race (to the first radio control), just under 25% behind the eventual winner. He was 40% behind in the second section, but had a great finish, staying within 8% of the winner in that section!
The map of today's Sprint course is available in two parts, here and here.
The next event is the Long Final. It should be a very challenging race: the distance is 9.5km with 440m of climb! The winner is expected to take 72 minutes. Without knowing the terrain very well, it's hard to judge Nate's expected time. He was about 30% behind the winner today, which would be 93.6 minutes, or slightly under 10 minutes per kilometer. That is a fair amount slower than he runs in the US, but things are different in Europe!
The Start List for the Long has not been published online yet. The first start will be at 9:30AM, local time, which translates to 3:30AM EDT. The last start should be around 3:30PM, which means 9:30AM EDT. So, depending on Nate's start time (and your sleep schedule), you may be able to follow him live tomorrow!
UPDATE FROM Nate - he just called and his start time is 11:22AM tomorrow (so, 5:22AM in Webster - get up early!).
Sunday, July 5, 2009
Next Week's Training
I was glad to see that several of you ran the Brighton 5K yesterday. The results are posted here.
The big event this week is the Orienteering meet at Ellison Park on Wednesday. It consists of a Sprint event, which you can probably start between 5:30 and 6. This will be a course that Nate would probably do in under 15 minutes and the navigation should be relatively easy. It is followed by a Score-O at 7pm, where everyone starts at the same time and you are allowed 60 minutes to find as many controls as possible (in any order you choose). Since it is at Ellison Park, it can probably satisfy your hill running workout.
Next week's plan (well, starting today actually):
Rookie
4 easy days of running (20-30 minutes). You may start with walking breaks of up to 1 minute, after 3 or more minutes of running. The walking breaks should decrease in frequency and duration for your first 2-3 weeks, then disappear.
Beginner
1 "long" run (4-5 miles)
1 day of hill running (include at least 5 minutes of strong uphill running)
2 moderately easy days of running (3-4 miles, plus 6-8 strides)
2 easy days of running (3-4 miles, plus weights)
2-3 days of X-training
3 days of core!
Intermediate
1 "long" run (5-8 miles)
1 day of hill running (include at least 6 minutes of strong uphill running)
2 moderately easy days of running (4-6 miles, plus 8 strides)
2 easy days of running (4-5 miles, plus weights)
2-3 days of X-training
3 days of core!
Advanced
1 "long" run (8-10 miles)
1 day of hill running (include at least 8 minutes of strong uphill running)
2 moderately easy days of running (5-7 miles, plus 8-10 strides)
2 easy days of running (4-6 miles, plus weights)
2-3 days of X-training
3 days of core!
The big event this week is the Orienteering meet at Ellison Park on Wednesday. It consists of a Sprint event, which you can probably start between 5:30 and 6. This will be a course that Nate would probably do in under 15 minutes and the navigation should be relatively easy. It is followed by a Score-O at 7pm, where everyone starts at the same time and you are allowed 60 minutes to find as many controls as possible (in any order you choose). Since it is at Ellison Park, it can probably satisfy your hill running workout.
Next week's plan (well, starting today actually):
Rookie
4 easy days of running (20-30 minutes). You may start with walking breaks of up to 1 minute, after 3 or more minutes of running. The walking breaks should decrease in frequency and duration for your first 2-3 weeks, then disappear.
Beginner
1 "long" run (4-5 miles)
1 day of hill running (include at least 5 minutes of strong uphill running)
2 moderately easy days of running (3-4 miles, plus 6-8 strides)
2 easy days of running (3-4 miles, plus weights)
2-3 days of X-training
3 days of core!
Intermediate
1 "long" run (5-8 miles)
1 day of hill running (include at least 6 minutes of strong uphill running)
2 moderately easy days of running (4-6 miles, plus 8 strides)
2 easy days of running (4-5 miles, plus weights)
2-3 days of X-training
3 days of core!
Advanced
1 "long" run (8-10 miles)
1 day of hill running (include at least 8 minutes of strong uphill running)
2 moderately easy days of running (5-7 miles, plus 8-10 strides)
2 easy days of running (4-6 miles, plus weights)
2-3 days of X-training
3 days of core!
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