The captains of next year's XC team met last night, and decided on days, times and locations for Captains' practices. They will not all be at Webster Park! They will start on Monday (June 27th), so expect an announcement very soon.
And I know you will all be disappointed, but it looks like the weight room hours will be cut out this summer. But have no fear, we will add extra strengthening exercises during XC camp!
Speaking of camp, get out there and register at the Webster Parks and Rec department. It can even be done online at this site. The cost is only $30, not the higher amount listed in the program guide. The camp is on Tuesdays and Thursdays from July 12th thru August 18th (then practice starts on the 19th).
Wednesday, June 22, 2011
Tuesday, June 21, 2011
First Day of Summer
For those of you that have been "resting" since track ended, what better day to start Summer Running than the first day of summer? Today is June 21st; the first day of practice is August 19th. That means there are 59 days until practice starts. Make a goal today! Here are some suggestions:
1) A good, old-fashioned mileage goal. For a brand-new high school runner, that may be 175 miles or 200 miles. For a more experienced runner, that may be 350 miles (I would recommend the top goal would be 400 miles).
2) A goal to run a particular number of days: 50 is not only a nice, round number, but it happens to allow one day off per week between now and the first practice. I think all returning runners could have that as a goal. New runners may want to shoot for 40 (allowing a second day off per week).
2a) Your goal could be to complete a set number of runs, rather than days. This is useful for those of you that may want to do an occasional double (a future topic that will be covered). 59 runs in 59 days is achievable for returning runners.
3) A goal to have a particular weekly mileage by the end of the summer. New runners could aim for a 30-mile week; veterans could shoot for 50 (even 60, if you are prepared). Note that you cannot make a big jump to hit the final total - my recommendation is to increase mileage by no more than 10% per week, and to increase no more than 3 weeks in a row (2 for beginners) before backing off for one week.
4) A goal to increase your long run until it is a certain distance (6 or 7 miles for rookies, up to 12 or 13 miles for older kids). Again, this needs to be done gradually - rarely should you add more than a mile to your longest run, and don't increase your long run more than 3 weeks in a row.
These are just some examples. There are limitless possibilities - figure out what motivates you to get out the door in the summer, and set a goal that will promote that motivation.
1) A good, old-fashioned mileage goal. For a brand-new high school runner, that may be 175 miles or 200 miles. For a more experienced runner, that may be 350 miles (I would recommend the top goal would be 400 miles).
2) A goal to run a particular number of days: 50 is not only a nice, round number, but it happens to allow one day off per week between now and the first practice. I think all returning runners could have that as a goal. New runners may want to shoot for 40 (allowing a second day off per week).
2a) Your goal could be to complete a set number of runs, rather than days. This is useful for those of you that may want to do an occasional double (a future topic that will be covered). 59 runs in 59 days is achievable for returning runners.
3) A goal to have a particular weekly mileage by the end of the summer. New runners could aim for a 30-mile week; veterans could shoot for 50 (even 60, if you are prepared). Note that you cannot make a big jump to hit the final total - my recommendation is to increase mileage by no more than 10% per week, and to increase no more than 3 weeks in a row (2 for beginners) before backing off for one week.
4) A goal to increase your long run until it is a certain distance (6 or 7 miles for rookies, up to 12 or 13 miles for older kids). Again, this needs to be done gradually - rarely should you add more than a mile to your longest run, and don't increase your long run more than 3 weeks in a row.
These are just some examples. There are limitless possibilities - figure out what motivates you to get out the door in the summer, and set a goal that will promote that motivation.
Monday, June 20, 2011
Fourth of July
The Fourth of July is traditionally a big day for road racing in the Rochester area, and this year is no exception. There are races in Brighton, Irondequoit, Perinton and Sodus, with distances ranging from 2 miles to 10K. Last year, several team members participated in the Brighton 5K, and plan to do so again this year. Coach Klehr will also be running this year - how many of you can knock him off? He has been training hard!
Here is the website for the race. The sooner that you enter, the less expensive it is: the entry fee is $18 thru June 26th, then $20, and finally $25 on the day of the race.
You can enter online.
This is a nice way to give your training some focus over the next two weeks.
Here is the website for the race. The sooner that you enter, the less expensive it is: the entry fee is $18 thru June 26th, then $20, and finally $25 on the day of the race.
You can enter online.
This is a nice way to give your training some focus over the next two weeks.
Friday, June 17, 2011
Wednesday Night Results
So, the Webster Distance Runners were out and about on Wednesday night. A trio of seniors "manned up" and went to the challenging Dirt Cheap Trail Race at Ellison Wetlands. Geoff, John and Joe went 1-3-6 in the 19 & Under age group, with Geoff taking second place overall! Penfield star Katie Lembo was the overall women's winner, with an impressive time.
Other WDR connections spotted at the race included 2008 grad, Claire McMahon and her older brother Bobby, also a Schroeder XC alumnus, as well as some current WDR parents: Craig and Ellen Mallery and Kristen Kelly.
Meanwhile the Lyons boys took to Mendon Ponds Park for an orienteering doubleheader. First up was the Sprint course, which was just a little on the short side at 2.1km straight-line distance, but it included a staggering 105m of climb. Ahead of the race it was clearly a two-man battle for the win between recent WDR Nate Lyons and on of Syracuse U's current distance runners, Erin Schirm. Nate was actually ahead of the Schirminator thru 9 controls, and only down 1 second after 11, but the SU runner's speed on the trails was too much in the end and he prevailed: 11:48 to 12:03. Zach Lyons captured 3rd in 16:58, while Coach Lyons experienced a couple of disasters to fall back to 22:01. Future WDR Luke Lyons dominated the White course, winning by 9.5 minutes in 10:29.
After a very brief break came the Score-O event, where each competitor had 60 minutes to score as many points as possible. The added trick this time was that only 20 of the 29 controls were on the map, the other 9 could be found on map snippets located at designated controls. Erin Schirm managed to clear the course in 52:00. Nate finished in 48:52, but did not write down the location of the extra controls, so just visited the higher-point controls from memory. Unfortunately, his memory failed, not on a control location - he got there - but on forgetting to punch. This caused him to fall back to 3rd place. Zach was 4th. Coach Lyons forgot about the different point values (ranged from 2-47) and got suckered into getting some low point controls and only managed 9th place. Luke led his grandfather around the course and finished 13th.
Other WDR connections spotted at the race included 2008 grad, Claire McMahon and her older brother Bobby, also a Schroeder XC alumnus, as well as some current WDR parents: Craig and Ellen Mallery and Kristen Kelly.
Meanwhile the Lyons boys took to Mendon Ponds Park for an orienteering doubleheader. First up was the Sprint course, which was just a little on the short side at 2.1km straight-line distance, but it included a staggering 105m of climb. Ahead of the race it was clearly a two-man battle for the win between recent WDR Nate Lyons and on of Syracuse U's current distance runners, Erin Schirm. Nate was actually ahead of the Schirminator thru 9 controls, and only down 1 second after 11, but the SU runner's speed on the trails was too much in the end and he prevailed: 11:48 to 12:03. Zach Lyons captured 3rd in 16:58, while Coach Lyons experienced a couple of disasters to fall back to 22:01. Future WDR Luke Lyons dominated the White course, winning by 9.5 minutes in 10:29.
After a very brief break came the Score-O event, where each competitor had 60 minutes to score as many points as possible. The added trick this time was that only 20 of the 29 controls were on the map, the other 9 could be found on map snippets located at designated controls. Erin Schirm managed to clear the course in 52:00. Nate finished in 48:52, but did not write down the location of the extra controls, so just visited the higher-point controls from memory. Unfortunately, his memory failed, not on a control location - he got there - but on forgetting to punch. This caused him to fall back to 3rd place. Zach was 4th. Coach Lyons forgot about the different point values (ranged from 2-47) and got suckered into getting some low point controls and only managed 9th place. Luke led his grandfather around the course and finished 13th.
Thursday, June 16, 2011
Cross Country is Underway!
On Tuesday we had the Spring XC meeting to kick-off the 2011 Season. A very fine turnout indicates that there is some excitement about the upcoming year. While 5 of our Sectional boys runners are graduating, we had more depth last year than in any previous year, meaning that there should be some youngsters ready to step in and keep the momentum going.
On the girls side, everyone is back, while Fairport and Hilton each lose two runners and Thomas loses four. But R-H also returns everyone and Penfield returns their top 5, so there is work to be done!
Our first weekly training plan update will go out to the Webster Schroeder XC group on Google this weekend!
On the girls side, everyone is back, while Fairport and Hilton each lose two runners and Thomas loses four. But R-H also returns everyone and Penfield returns their top 5, so there is work to be done!
Our first weekly training plan update will go out to the Webster Schroeder XC group on Google this weekend!
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