05:03:05 - CLIMB EVERY MOUNTAIN...

Today's Workout: Hill Repeats - lots of them!

Tomorrow's Practice: At Delaney - we will start at 1:00pm and end around 2:15pm. Gives you a chance to eat something for lunch, and still have a large chunk of afternoon free to enjoy your weekend!

T-Shirt Orders: Please return them to me or the main office by Wednesday!!!

Upcoming Meets: Tuesday, October 2 vs. St. Anna's School (HOME at Delaney)

Homework: 1 day this weekend, get out on your own and do about 10 minutes of jogging, nice and easy. Try and relax this weekend - it's designed for your recovery!

05:03:02 - MEET vs. OVERLOOK

Upcoming Meets: Tuesday, October 2 vs. St. Anna's School (HOME at Delaney)

Friday's Optional Practice: CHANGE OF TIME - Due to the early release, we will be meeting at Delaney at 1:00pm. Practice will be over at around 2:15pm.

T-Shirt Orders: All orders are due Wednesday, October 3. Please give them to me directly or turn them into the main office.

Comparing Your Times: It's a very inexact comparison to last week's meet - today's course was much more difficult and a little bit longer. If your average mile time was about 100 seconds slower today, then you ran a very similar race. 

***


NAME - TIME - AVG MILE

BOYS - Lost 18-37 (OVER: 1+2+3+4+8) (HALE: 5+6+7+9+10)

Ahlquist, Alex - 15:15 - 9:32
Anastas, Dean - 12:49 - 8:01
Bolton, Michael - 12:48 - 8:00
Burrows, Drew - 13:23 - 8:22
Burke, Teddy - 17:12 - 10:45
Caviness, Cooper - 11:03 - 6:54
Clopeck, Mitchell - 15:00 - 9:22
Gillooly, Ryan - 11:33 - 7:13
Gross, Aidan - 11:45 - 7:21
Harnett, Andrew - 12:10 - 7:36
Henry, Kevin - 13:28 - 8:25
Hunter, Owen - 15:05 - 9:26
Jones, Nick - 13:33 - 8:28
Lemieux, Eli - 14:39 - 9:09
Lemieux, Jonah - 13:19 - 8:19
Linn, James - 14:00 - 8:45
Mathews, Connor - 15:29 - 9:41
McNulty, Matthew - 12:11 - 7:37
Michaelsen, Gus - 13:34 - 8:29
Perreault, Michael - 11:08 - 6:58
Porter, Cameron - 12:10 - 7:36
Rohrberg, Alex - 13:18 - 8:19
Schiering, Jacob - 12:04 - 7:32
Schwenk, Jonathan - 15:08 - 9:28
Seatter, Tyler - 11:54 - 7:26
Seeley, Daniel - 13:57 - 8:43
Sharin, Max - 12:25 - 7:46
Smith, Liam - 13:53 - 8:41
Snoddy, Andrew - 11:09 - 6:58
Strauss, Andrew - 13:59 - 8:44
Tata, Anthony - 12:26 - 7:46
Travalent, Noah - 15:18 - 9:34
Young, Reid - 15:32 - 9:43


GIRLS - Won 21-35 (OVER: 4+5+7+8+11) (HALE: 1+2+3+6+9)

Burrell, Afton - 11:20 - 7:05
Chase, Sarah - 19:03 - 11:54
Flinkstrom, Krista - 12:55 - 8:04
Gillooly, Sarah - 11:07 - 6:57
Greszczuk, Sophia - 12:05 - 7:33
Grundy, Ivy - 26:14 - 16:24
Hammill, Lily - 11:54 - 7:26
Harnett, Jacquelyn - 13:12 - 8:15
Hubbard, Hannah - 14:51 - 9:17
Krishna, Tara - 17:20 - 10:50
Lemieux, Ella - 13:43 - 8:34
Mehigan, Erin - 13:50 - 8:39
Morgan, Maya - 16:25 - 10:16
Richardson, Flora - 15:27 - 9:39
Sabourin, Catherine - 13:42 - 8:34
Suleski, Amanda - 15:31 - 9:42
Sullivan, Emma - 14:39 - 9:09

05:03:01 - CALM BEFORE THE STORM

Today's Workout: Fartlek workout - 5 laps at easy recovery pace, with 200m of up-tempo striding each lap.

Tomorrow's Plan: Meet at Overlook - hopefully a win for each team!

Remember, if your child is not coming home on the bus, PLEASE SEND A NOTE!!!

Upcoming Meets: Tomorrow vs. Overlook Middle School (AWAY in Ashburnham)
Tuesday, October 2 vs. St. Anna's School (HOME at Delaney)

Friday's Practice: There will be an optional practice at Delaney on Friday. Meet at the parking lot before 2:45pm, and we should be finished by 3:45pm.

T-Shirts: T-shirt orders were sent out today via e-mail. Please return them to me or the main office by Wednesday, October 3. 

MEET RESULTS - at Oak Middle School

Before I begin, remember your homework for this weekend!

I want to make a few points:

1) As much as I would like both teams to win, I honestly do not care about placings. As you can see in the results below, I haven't included your placements.

2) Instead, I've included your average mile time. Because the courses we run are of varying lengths and have different hills, I will include the average mile as an easy way to compare races.

3) Remember what you did for preparation for this meet - what you ate, how much water you drank, how much sleep you had. If you ran well yesterday, you might want to consider repeating as much of that process as possible. If you didn't run well, try changing some part of your routine. 


NAME - TIME - AVG MILE

BOYS - Lost 16-44 (OAK: 1+2+3+4+6) (HALE: 5+8+9+10+12)

Ahlquist, Alex - 12:07 - 7:46
Anastas, Dean - 10:10 - 6:31
Buchholz, Nathan - 12:09 - 7:47
Burke, Teddy - 12:26 - 7:58
Burrows, Drew - 11:31 - 7:23
Caviness, Cooper - 9:34 - 6:08
Clopeck, Mitchell - 11:40 - 7:29
Gillooly, Ryan - 9:50 - 6:18
Gross, Aidan - 10:07 - 6:29
Harnett, Andrew - 10:10 - 6:31
Henry, Kevin - 11:11 - 7:10
Hunter, Owen - 11:24 - 7:18
Jones, Nicholas - 11:38 - 7:27
Lemeiux, Eli - 10:58 - 7:02
Lemeiux, Jonah - 10:57 - 7:01
Linn, James - 12:23 - 7:56
Martin, Jesse - 10:40 - 6:50
Mathews, Connor - 12:37 - 8:05
McNulty, Matt - 10:48 - 6:55
Medcraft, Evan - 11:35 - 7:26
Michaelson, Gus - 10:53 - 6:58
Morales, David - 11:11 - 7:10
Peabody, Michael - 16:45 - 10:44
Porter, Cameron - 10:48 - 6:55
Rohrberg, Alex - 11:33 - 7:24
Schiering, Jacob - 10:23 - 6:39
Schwenk, Jonathan - 12:11 - 7:49
Seatter, Tyler - 9:51 - 6:19
Seeley, Dan - 11:49 - 7:34
Sharin, Max - 11:03 - 7:05
Smith, Liam - 12:11 - 7:49
Snoddy, Andrew - 9:53 - 6:20
Strauss, Andrew - 11:52 - 7:36
Streeter, Nick - 11:39 - 7:28
Tata, Anthony - 10:56 - 7:00
Travalanet, Noah - 12:02 - 7:43
Young, Reid - 12:23 - 7:56

GIRLS - Won 15-47 (HALE: 1+2+3+4+5) (OAK: 6+8+10+11+12)

Burns, Nicole - 16:13 - 10:24

Burrell, Afton - 9:52 - 6:19

Chase, Sarah - 15:49 - 10:08

Gillooly, Sarah - 9:32 - 6:07

Greszczuk, Sophia - 10:22 - 6:39

Grundy, Ivy - 15:29 - 9:56

Hammill, Lily - 10:03 - 6:27

Hangen, Halle - 12:15 - 7:51

Harnett, Jacquelyn - 10:50 - 6:57

Hatcher, Charlotte - 12:18 - 7:53

Hubbard, Hannah - 11:58 - 7:40

Krishna, Tara - 13:52 - 8:53

Lauffer, Hannah - 11:18 - 7:15

Lemeiux, Ella - 11:00 - 7:03

McNemar, Erin - 16:02 - 10:17

Mehigan, Erin - 11:40 - 7:29

Morgan, Maya - 13:28 - 8:38

Piccioli, Katie - 10:24 - 6:40

Richardson, Florance - 16:02 - 10:17

Sabourin, Catherine - 11:00 - 7:03

Suleski, Amanda - 12:59 - 8:19

05:02:04 - MEET vs. OAK MIDDLE SCHOOL

Today: Boys lost, Girls won. Results will be faxed to me tomorrow. Watch this space for that post.

Tomorrow: No optional practice tomorrow - enjoy your weekend!

Homework: Run 2 days this weekend - 15-20 minutes per day

Upcoming Meets: Tuesday, September 25 at Overlook Middle School (AWAY in Ashburnham)

05:02:01 - UNIFORMITY

Today's Workout: 3 paced 400m strides @ 90sec, 3 sets of ribbons

Tomorrow's Plan: A win for both the boys and girls against Marlborough!

Uniforms: This is the only uniform you're getting this year. If you lose it, you won't be allowed to run in meets. I'm tired of passing out extras that I never see again, so this year is ONE AND DONE!

Upcoming Meets: Tomorrow vs. Marlborough (at HOME at Delaney)
Thursday vs. Oak Middle School (AWAY in Shrewsbury - directions coming soon)
Tuesday, September 25 vs. Overlook Middle School (AWAY in Ashburnham)

Friday: NO PRACTICE THIS FRIDAY - you will have running homework to do on your own however!

SEASON 05:01:02 - BEAT THE CLOCK

Today's Workout: Easy jogging day (1.2-1.6). Tried to get around to work with everyone today, but with 60 kids it's not easy!

Tomorrow's Plan: Optional practice at Delaney. You will need to get your own ride to Delaney; there will not be a bus. 

Beat The Clock Challenge: It's very simple: beat my time, and you get to control a practice! In the end, no one was able to beat my 53.2 mark, but big props go out to Cooper Caviness, Afton Burrell, Andrew Snoddy, and Gus Michaelsen for coming the closest!

Upcoming Meets: Tuesday, September 18 vs. Marlborough (at HOME at Delaney)
Thursday, September 20 at Oak Middle School (AWAY in Shrewsbury)

SEASON 05:01:01 - LIFTOFF!

Today's Workout: Circuit Training
Sit ups, push ups, planks, wall sits, lunges, line jumps, and suicides with recovery jogging in between

Tomorrow's Plan: Nice easy distance, probably in the ballpark of 1.4-1.8 miles

Friday: Optional practice will be held at Delaney from 2:45pm to 3:45pm. We will be jogging our race course, so if you are new to the team and you can make it there, it may be worth your while. 

Upcoming Meets: Tuesday, September 18 vs. Marlborough (HOME at Delaney)
Thursday, September 20 vs. Oak Middle School (AWAY in Shrewsbury)

Parents: Check your e-mail boxes. I sent something out about 15 minutes ago loaded with more info. If you need me to send it again, please let me know.

SEASON FIVE COUNTDOWN - ONE...

"Everybody gets knocked down
Everybody gets knocked down
How quick are you gonna get up?
Just how are you gonna get up?"
 - The Hours; "Ali in the Jungle"

SEASON FIVE COUNTDOWN - TWO...

"To move into the lead means making an act requiring fierceness and confidence. But fear must play some part ... no relaxation is possible, and all discretion is thrown into the wind."
 - Roger Bannister; first man to run a sub-4:00 mile

SEASON FIVE COUNTDOWN - THREE...

"Running is the greatest metaphor for life, because you get out of it what you put into it."
 - Oprah Winfrey

SEASON FIVE COUNTDOWN - FOUR...

"If you want to achieve a high goal, you're going to have to take some chances."
 - Alberto Salazar; 3-time New York City Marathon champion, 1982 Boston Marathon champion, coach of several Olympic medalists, 1975 Massachusetts high school cross country champion, all-time Massachusetts high school 2 mile record holder

SEASON FIVE COUNTDOWN - FIVE...

"Every morning in Africa, an antelope wakes up. It knows it must outrun the fastest lion, or it will be killed. Every morning in Africa, a lion wakes up. It knows it must run faster than the slowest antelope, or it will starve. It doesn't matter if you're the lion or the antelope - when the sun comes up, you'd better be running."
 - African Proverb

SEASON 5 COUNTDOWN - IGNITION...

Welcome to the 2012 season of Hale Cross Country!

I'm very excited to be back coaching at Hale, my alma mater, for my 5th season. We're coming off one of our best seasons ever, and I'm hoping for continued success for the next few seasons as well!

Our team is open to any student that wishes to participate. The following must be turned into the main office before the start of practices on Wednesday, September 10. All forms can be picked up at team sign-ups at lunch tomorrow or at the main office.

1) An up-to-date physical. It must be dated within 12 months of the current date or your athlete will be ineligible to practice or compete! (Example: Johnny's physical, dated September 16, 2011, is good until September 17, 2012. After then, he needs a new physical on file with the nurse.)

2) A permission form. Replacing the emergency card, this form is double-sided. Side 1 has spaces for emergency contact info and athlete & parent signatures. Side 2 is a short medical questionnaire, with special focus on allergies and head injuries.

3) A concussion education form. All parents and students must complete a free online course, and turn in a certificate of completion to the main office. 

4) A user fee of $55. This must be turned in before our first meet on Tuesday, September 18, or your athlete will be ineligible to compete. 

*****

I'm excited to get the season underway. If you have any questions at all regarding practice schedules, meets, or anything else about cross country, please don't hesitate to contact me!

blangelo@nrsd.net
BenLangelo@gmail.com