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
Friday, May 30, 2008
Sectionals
Be Prepared!
That's a good motto for tomorrow's Sectional meet. From what I can tell, the various weather flakes don't agree on how much rain and lightning will be around tomorrow, but they do agree there will be some. This means you need to ensure you can stay warm and dry, and you need to be mentally and physically prepared for the possibility of a long day, if weather delays occur. So, conserve energy, but be sure to get in a proper warm-up before your event(s).
For your consideration (this year, or next year, as appropriate), here are some key times from last year's meet (six places score):
800
1st G - 2:19.66 (I'm pretty sure it will be faster this year)
6th G - 2:24.64 (yeah Megan)
12th G - 2:33.12
1st B - 1:55.73
6th B - 2:01.63 (Marc)
12th B - 2:09.86
1500/1600
1st G - 4:46.79
6th G - 5:06.13
10th G - 5:21.73
1st B - 4:23.97
6th B - 4:44.76
9th B - 5:02.45
3000/3200
1st G - 10:21.99
6th G - 11:16.60
12th G - 12:08.45
1st B - 9:26.45
6th B - 10:03.53
12th B - 10:17.04
Steeplechase
1st G - 7:09.50
6th G - 7:51.18
9th G - 8:40.25
1st B - 9:54.31
6th B - 10:32.24
12th B - 11:12.87
4x400 Relay
1st G - 4:03.26
4th G - 4:08.02 (Schroeder)
5th G - 4:12.25
1st B - 3:26.29
6th B - 3:40.46
9th B - 3:47.22 (10th was 4:32)
4x800 Relay
1st G - 9:42.03
5th G - 10:25.38 (Penfield)
6th G - 10:25.39 (Schroeder)
7th G - 10:50.69
1st B - 8:08.29
6th B - 8:26.69
9th B - 8:54.67 (10th was 9:11)
That's a good motto for tomorrow's Sectional meet. From what I can tell, the various weather flakes don't agree on how much rain and lightning will be around tomorrow, but they do agree there will be some. This means you need to ensure you can stay warm and dry, and you need to be mentally and physically prepared for the possibility of a long day, if weather delays occur. So, conserve energy, but be sure to get in a proper warm-up before your event(s).
For your consideration (this year, or next year, as appropriate), here are some key times from last year's meet (six places score):
800
1st G - 2:19.66 (I'm pretty sure it will be faster this year)
6th G - 2:24.64 (yeah Megan)
12th G - 2:33.12
1st B - 1:55.73
6th B - 2:01.63 (Marc)
12th B - 2:09.86
1500/1600
1st G - 4:46.79
6th G - 5:06.13
10th G - 5:21.73
1st B - 4:23.97
6th B - 4:44.76
9th B - 5:02.45
3000/3200
1st G - 10:21.99
6th G - 11:16.60
12th G - 12:08.45
1st B - 9:26.45
6th B - 10:03.53
12th B - 10:17.04
Steeplechase
1st G - 7:09.50
6th G - 7:51.18
9th G - 8:40.25
1st B - 9:54.31
6th B - 10:32.24
12th B - 11:12.87
4x400 Relay
1st G - 4:03.26
4th G - 4:08.02 (Schroeder)
5th G - 4:12.25
1st B - 3:26.29
6th B - 3:40.46
9th B - 3:47.22 (10th was 4:32)
4x800 Relay
1st G - 9:42.03
5th G - 10:25.38 (Penfield)
6th G - 10:25.39 (Schroeder)
7th G - 10:50.69
1st B - 8:08.29
6th B - 8:26.69
9th B - 8:54.67 (10th was 9:11)
Thursday, May 29, 2008
Rush and Youngsters
I didn't get a report on the Frosh/Soph meet that I missed (and Nate did not bring splits home, as planned), so I had to look up the results.
800
2. Nico 2:13.37
7. Whitty 2:24.61
4. AJ 2:18.16
9. John 2:35.73
10. Joe 2:37.45
1600
1. Nico 4:58.91
3. Chris 5:09.19
23. John 5:48.69
4x800
1. Soph 9:14.11 (not bad for a bunch of youngsters running alone)
2. Frosh 9:40.00 (very respectable)
Unfortunately, the R-H meet was rescheduled between Counties and Sectionals, and on the day of the Frosh/Soph meet, so the distance ranks were depleted and limited in duty.
R-H swept the girls 400, with Chelsea running just under 64.
Our only 1600 entry was Mark, doing some Pent training:
Mark 73 2:31 3:54 5:09
The 1500 went much better, and the girls put up some fine times:
Alaina 87 2:57 4:23 5:34 (gave the R-H girls a nice scare for 1200m)
Clare 88 3:01 ~4:36 5:42
Becka 89 3:03 ~4:40 5:45
Ryan pulled off the win in the 800 (I missed his final time; he was out in 61). JP was 79 2:39. The girls couldn't quite get under 2:40.
Alaina 77 2:41
Becka 80 2:41
Clare 86 2:52
The slow heat of the girls 200 actually turned out to be the fast heat for Webster, as the distance runners showed the sprinters how it's done. Chelsea took the heat in 28.9 and Megan (coming off the hurdles) ran 29.1.
Kenny was alone against a boatload of R-H kids in the 3200 (seemed like last year). He ran a smart race, using the R-H 3-5 runners for the first mile, before walking down the 2nd runner, passing him for good with a strong move with 250m to go.
Kenny 78 2:40 4:05 5:31 6:56 8:24 9:50 11:06
800
2. Nico 2:13.37
7. Whitty 2:24.61
4. AJ 2:18.16
9. John 2:35.73
10. Joe 2:37.45
1600
1. Nico 4:58.91
3. Chris 5:09.19
23. John 5:48.69
4x800
1. Soph 9:14.11 (not bad for a bunch of youngsters running alone)
2. Frosh 9:40.00 (very respectable)
Unfortunately, the R-H meet was rescheduled between Counties and Sectionals, and on the day of the Frosh/Soph meet, so the distance ranks were depleted and limited in duty.
R-H swept the girls 400, with Chelsea running just under 64.
Our only 1600 entry was Mark, doing some Pent training:
Mark 73 2:31 3:54 5:09
The 1500 went much better, and the girls put up some fine times:
Alaina 87 2:57 4:23 5:34 (gave the R-H girls a nice scare for 1200m)
Clare 88 3:01 ~4:36 5:42
Becka 89 3:03 ~4:40 5:45
Ryan pulled off the win in the 800 (I missed his final time; he was out in 61). JP was 79 2:39. The girls couldn't quite get under 2:40.
Alaina 77 2:41
Becka 80 2:41
Clare 86 2:52
The slow heat of the girls 200 actually turned out to be the fast heat for Webster, as the distance runners showed the sprinters how it's done. Chelsea took the heat in 28.9 and Megan (coming off the hurdles) ran 29.1.
Kenny was alone against a boatload of R-H kids in the 3200 (seemed like last year). He ran a smart race, using the R-H 3-5 runners for the first mile, before walking down the 2nd runner, passing him for good with a strong move with 250m to go.
Kenny 78 2:40 4:05 5:31 6:56 8:24 9:50 11:06
Tuesday, May 27, 2008
Quandary
I was without an Internet connection for the 4-day weekend, so I haven't been able to get the JV County Meet splits up. Maybe tonight or tomorrow.
Speaking of tonight, I have a tough decision to make. Most of the varsity will be competing in our final dual meet of the year, against strong Rush-Henrietta teams. Meanwhile, the boys frosh/soph squad will be at their own meet at Aquinas. That leaves me with an agonizing decision. It's a shame that the varsity teams felt the need to reschedule the meet for the Tuesday between Counties and Sectionals - we really don't want to overwork the distance team today.
And just a quick word about the JV County Meet: awesome. Winning the 4x800m relay was quite an accomplishment, rounding out a day of very strong performances.
Speaking of tonight, I have a tough decision to make. Most of the varsity will be competing in our final dual meet of the year, against strong Rush-Henrietta teams. Meanwhile, the boys frosh/soph squad will be at their own meet at Aquinas. That leaves me with an agonizing decision. It's a shame that the varsity teams felt the need to reschedule the meet for the Tuesday between Counties and Sectionals - we really don't want to overwork the distance team today.
And just a quick word about the JV County Meet: awesome. Winning the 4x800m relay was quite an accomplishment, rounding out a day of very strong performances.
Wednesday, May 21, 2008
Boys and Girls Win!
Well, the Spencerport meet turned out to be fairly exciting, with the outcome still not certain as the relays started. The meet held close to form for the Distance Runners, with a few exciting exceptions.
The first surprise was Chelsea taking the victory in the 400 in 63.8.
The next surprise came in the 1600m, where Chris managed to grab 3rd place:
Nico 68 2:20 3:39 5:01
Chris 71 2:30 3:52 5:06
John 76 2:45 --- 5:48
Joe 75 2:45 --- 5:55
Megan ran a smart race to grab 2nd in the 1500, ahead of a whole bunch of fine performances:
Megan R 78 2:47 4:18 5:19
Alaina 84 2:56 4:30 5:36
Clare 88 3:02 4:37 5:43
Becka 88 3:04 4:39 5:44
Chelsea K 91 ~3:09 ~4:51 6:05
Megan 90 ~3:09 ~4:50 6:06
Spencerport had their top 2 runners in the 800, so Nico had to settle for 3rd, after making a solid attempt at 2nd. AJ and Steve also went out quite hard in an attempt to stay in the mix. Afro Johnny continues to drop his time:
Nico 62 2:16
AJ 63 2:17
Whitty 64 2:24
John 75 2:33
Joe 75 2:40
The girls 800m was the most exciting race of the day. Chelsea got off the line and Megan and Katie Sanders from Spencerport were content to follow her thru the 200 in 38 and the 400 in 80. Then things started to heat up. Megan took the lead on the backstretch and they were both able to hold off Katie, who tucked back in for the final turn. The last 100 was a blazing sprint and I was unable to judge the order from nearly 50m away. But it turned out that Megan and Chelsea went 1-2 for 8 big points. Megan's last 400 was a 72:
Megan R 81 2:33
Chelsea 80 2:33
Alaina 85 2:46
Clare 86 2:52
Megan 86 3:00
Alana 87 3:01
Chelsea K 90 3:11
Alisha -- 3:38
In the 3200, Cyril Dunham was going to be unbeatable, but Chris led Nate and Kenny to early control of the next 3 spots, with Nate and Kenny then taking over with alternating leads each lap, and Nate's kick leaving him just shy of breaking the 11 minute barrier:
Nate 78 2:39 4:02 5:26 6:50 8:17 9:40 11:00
Kenny 79 2:39 4:02 5:26 6:50 8:17 9:42 11:04
Chris 78 2:38 4:09 5:40 7:10 ~8:45 ~10:16 11:32
3000 and Relays to come...
The first surprise was Chelsea taking the victory in the 400 in 63.8.
The next surprise came in the 1600m, where Chris managed to grab 3rd place:
Nico 68 2:20 3:39 5:01
Chris 71 2:30 3:52 5:06
John 76 2:45 --- 5:48
Joe 75 2:45 --- 5:55
Megan ran a smart race to grab 2nd in the 1500, ahead of a whole bunch of fine performances:
Megan R 78 2:47 4:18 5:19
Alaina 84 2:56 4:30 5:36
Clare 88 3:02 4:37 5:43
Becka 88 3:04 4:39 5:44
Chelsea K 91 ~3:09 ~4:51 6:05
Megan 90 ~3:09 ~4:50 6:06
Spencerport had their top 2 runners in the 800, so Nico had to settle for 3rd, after making a solid attempt at 2nd. AJ and Steve also went out quite hard in an attempt to stay in the mix. Afro Johnny continues to drop his time:
Nico 62 2:16
AJ 63 2:17
Whitty 64 2:24
John 75 2:33
Joe 75 2:40
The girls 800m was the most exciting race of the day. Chelsea got off the line and Megan and Katie Sanders from Spencerport were content to follow her thru the 200 in 38 and the 400 in 80. Then things started to heat up. Megan took the lead on the backstretch and they were both able to hold off Katie, who tucked back in for the final turn. The last 100 was a blazing sprint and I was unable to judge the order from nearly 50m away. But it turned out that Megan and Chelsea went 1-2 for 8 big points. Megan's last 400 was a 72:
Megan R 81 2:33
Chelsea 80 2:33
Alaina 85 2:46
Clare 86 2:52
Megan 86 3:00
Alana 87 3:01
Chelsea K 90 3:11
Alisha -- 3:38
In the 3200, Cyril Dunham was going to be unbeatable, but Chris led Nate and Kenny to early control of the next 3 spots, with Nate and Kenny then taking over with alternating leads each lap, and Nate's kick leaving him just shy of breaking the 11 minute barrier:
Nate 78 2:39 4:02 5:26 6:50 8:17 9:40 11:00
Kenny 79 2:39 4:02 5:26 6:50 8:17 9:42 11:04
Chris 78 2:38 4:09 5:40 7:10 ~8:45 ~10:16 11:32
3000 and Relays to come...
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