Although the weather is finally going to heat up around here over the next few days, a sign that summer is winding down is that today marks the last day of our XC camp. I've been impressed with the work ethic of our camp participants this year. It is a clear sign that our team continues to improve, and should be cause for excitement about the upcoming season.
While the end of summer is a little sad (and I don't even have to go back to school), especially when the summer has been so cool and wet, XC season gives a reason to look forward with joy. I hope you are all looking forward to a longer(?) and more fun and successful season!
See you on Monday, for the first day of practice!
Thursday, August 13, 2009
Wednesday, August 12, 2009
Get Those Forms In!
Don't miss any practice because of late paperwork. You can turn in your "Sports Sign-up form" at Willink from 6-8:45pm tonight (August 12th) or tomorrow night (August 13th). No form, no practice (and of course, no current physical, no nurse's signature, no practice).
Here are the practice times / locations for next week (note that Friday's location is different from Coach Klehr's original note):
Monday, 8/17: 5:30-7:30pm @ Webster Park
Tuesday, 8/18: 5:30-7:30pm @ Webster Park
Wednesday, 8/19: 5:30-7:30pm @ Webster Park
Thursday, 8/20: 5:30-7:30pm @ Webster Park
Friday, 8/21: 5:30-7:30pm @ Ellison Park (Landing Rd parking area)
Saturday, 8/22: 8-10am @ North Ponds Park (Main Parking Lot by 104)
Here are the practice times / locations for next week (note that Friday's location is different from Coach Klehr's original note):
Monday, 8/17: 5:30-7:30pm @ Webster Park
Tuesday, 8/18: 5:30-7:30pm @ Webster Park
Wednesday, 8/19: 5:30-7:30pm @ Webster Park
Thursday, 8/20: 5:30-7:30pm @ Webster Park
Friday, 8/21: 5:30-7:30pm @ Ellison Park (Landing Rd parking area)
Saturday, 8/22: 8-10am @ North Ponds Park (Main Parking Lot by 104)
Monday, August 10, 2009
This Week's Training
OK, this week is the last chance to get ready for the start of the season next week, so make sure you get out and run!
Rookie
2 days of XC Camp! See you Tuesday and Thursday
1 long run (6 miles)
2 easy days of running (25-40 minutes).
Beginner
2 days of XC Camp! See you Tuesday and Thursday
1 "long" run (6-9 miles)
2 easy days of running (4-6 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 (8-11 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!
Rookie
2 days of XC Camp! See you Tuesday and Thursday
1 long run (6 miles)
2 easy days of running (25-40 minutes).
Beginner
2 days of XC Camp! See you Tuesday and Thursday
1 "long" run (6-9 miles)
2 easy days of running (4-6 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 (8-11 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!
Friday, August 7, 2009
Recertification
Get those Recertification forms (or whatever they call them now) in by next week! DO NOT miss even one day of practice because of not doing the paperwork!
Speaking of practice, it looks like we will practice 5:30-7:30pm, at least for the first week. There is a good chance we will keep the practices in the evening until school starts. Pay attention to the practice schedule - there will be varying locations for practices throughout the season, but especially in the time before school starts!
Look for the final "summer schedule" week of workouts tomorrow.
Speaking of practice, it looks like we will practice 5:30-7:30pm, at least for the first week. There is a good chance we will keep the practices in the evening until school starts. Pay attention to the practice schedule - there will be varying locations for practices throughout the season, but especially in the time before school starts!
Look for the final "summer schedule" week of workouts tomorrow.
Wednesday, August 5, 2009
Orienteering Tomorrow
Those of you not attending camp are encouraged to compete in Nate's orienteering meet at Basil Marella Park (also known as English Road Park). Nate has set a Sprint course (actually two Sprint courses) and a 60-minute Score-O course.
Some of you campers are welcome to attend, too, since that is where I will be tomorrow.
The Score-O starts at 7pm. If you arrive around 6pm, you could do the Sprint first. The entry fee is just $3, for both races. The park is not huge and has plenty of open areas, so this is a nice venue for relative newcomers.
Directions from Webster:
104 West to 390 North for just one exit (Vintage Lane). Turn left onto Vintage and then take the first right onto Fetzner. The park will be on the right. "O" signs should be visible from the 390 exit to the parking lot.
Some of you campers are welcome to attend, too, since that is where I will be tomorrow.
The Score-O starts at 7pm. If you arrive around 6pm, you could do the Sprint first. The entry fee is just $3, for both races. The park is not huge and has plenty of open areas, so this is a nice venue for relative newcomers.
Directions from Webster:
104 West to 390 North for just one exit (Vintage Lane). Turn left onto Vintage and then take the first right onto Fetzner. The park will be on the right. "O" signs should be visible from the 390 exit to the parking lot.
Monday, August 3, 2009
This Week's Training
This week we are backing off just a little bit, to get ready for the final push to the start of the season on 8/17.
Rookie
2 days of XC Camp! See you Tuesday and Thursday
1 long run (35-45 minutes)
2 easy days of running (20-30 minutes).
Beginner
2 days of XC Camp! See you Tuesday and Thursday
1 "long" run (6 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 (6-8 miles)
2 easy days of running (4-6 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 (8-10 miles)
2 easy days of running (5-7 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!
Rookie
2 days of XC Camp! See you Tuesday and Thursday
1 long run (35-45 minutes)
2 easy days of running (20-30 minutes).
Beginner
2 days of XC Camp! See you Tuesday and Thursday
1 "long" run (6 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 (6-8 miles)
2 easy days of running (4-6 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 (8-10 miles)
2 easy days of running (5-7 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 30, 2009
XC Preview!
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
- 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
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