This is your workout for today - if you have another athletic activity, you do not have to complete this workout.
Warm-up: 1/4 mile jog, full stretch, form drills (especially your marching A's)
1 mile jog, nice and easy - you should be able to maintain a conversation at that pace
Be ready for a hard workout on Friday - check the forecast, and dress accordingly!
Coach Ben
September 29, 2016
September 28, 2016
MEET at WHITCOMB - Wednesday, September 28
Course - 1.75 miles - 50s, overcast, windy
NAME - TIME - AVG MILE
GIRLS - won 17-43 (Season Record: 2-0)
Arsenault, Audrey - 13:54 - 7:57
Dalto, Alyssa - 15:49 - 9:02
Emken, Rebecca - 20:16 - 11:34
Gagnon, Jenna - 12:32 - 7:10
Gillooly, Ali - 10:25 - 5:57
Gregg, Ava - 15:37 - 8:55
Guthrie, Maddie - 12:20 - 7:03
Honig, Davita - 15:57 - 9:07
Kerr, Allyson - 13:08 - 7:30
McIsaac, Zenna - 12:59 - 7:25
Oberlies, Erin - 11:37 - 6:38
Pacileo, Emma - 15:42 - 8:58
Piotte, Jessica - 20:16 - 11:34
BOYS - won 26-33 (Season Record: 2-0)
Adams, Alex - 15:57 - 9:07
Arsenault, Patrick - 13:06 - 7:29
Decker, Max - 14:17 - 8:10
Estey, Christian - 13:34 - 7:45
Gerecke, Henry - 12:49 - 7:19
Gross, Dylan - 13:33 - 7:45
Guthrie, Michael - 12:34 - 7:11
Henry, Ethan - 14:46 - 8:26
Howe, Ethan - 16:09 - 9:14
Klein, Andrew - 13:26 - 7:41
Matta, Ethan - 13:10 - 7:31
McBride, Owen - 12:16 - 7:00
Oberlies, Ailin - 10:12 - 5:50
O'Connell, Christopher - 11:29 - 6:34
Pacileo, Ryan - 12:54 - 7:22
Perreault, Jason - 12:57 - 7:24
Quinn, John - 12:50 - 7:20
Randolph, Zach - 15:56 - 9:06
Ricci, Stephen - 13:02 - 7:27
Rodstrom, Mark - 11:27 - 6:33
Ross, Jack - 11:12 - 6:24
Rothenberg, Sam - 18:12 - 10:24
Small, Colin - 11:09 - 6:22
Whalen, Dylan - 11:23 - 6:30
NAME - TIME - AVG MILE
GIRLS - won 17-43 (Season Record: 2-0)
Arsenault, Audrey - 13:54 - 7:57
Dalto, Alyssa - 15:49 - 9:02
Emken, Rebecca - 20:16 - 11:34
Gagnon, Jenna - 12:32 - 7:10
Gillooly, Ali - 10:25 - 5:57
Gregg, Ava - 15:37 - 8:55
Guthrie, Maddie - 12:20 - 7:03
Honig, Davita - 15:57 - 9:07
Kerr, Allyson - 13:08 - 7:30
McIsaac, Zenna - 12:59 - 7:25
Oberlies, Erin - 11:37 - 6:38
Pacileo, Emma - 15:42 - 8:58
Piotte, Jessica - 20:16 - 11:34
BOYS - won 26-33 (Season Record: 2-0)
Adams, Alex - 15:57 - 9:07
Arsenault, Patrick - 13:06 - 7:29
Boyle, Jack - 10:43 - 6:07
Collins, Freddy - 11:32 - 6:35Decker, Max - 14:17 - 8:10
Estey, Christian - 13:34 - 7:45
Gerecke, Henry - 12:49 - 7:19
Gross, Dylan - 13:33 - 7:45
Guthrie, Michael - 12:34 - 7:11
Henry, Ethan - 14:46 - 8:26
Howe, Ethan - 16:09 - 9:14
Klein, Andrew - 13:26 - 7:41
Matta, Ethan - 13:10 - 7:31
McBride, Owen - 12:16 - 7:00
Oberlies, Ailin - 10:12 - 5:50
O'Connell, Christopher - 11:29 - 6:34
Pacileo, Ryan - 12:54 - 7:22
Perreault, Jason - 12:57 - 7:24
Quinn, John - 12:50 - 7:20
Randolph, Zach - 15:56 - 9:06
Ricci, Stephen - 13:02 - 7:27
Rodstrom, Mark - 11:27 - 6:33
Ross, Jack - 11:12 - 6:24
Rothenberg, Sam - 18:12 - 10:24
Small, Colin - 11:09 - 6:22
Whalen, Dylan - 11:23 - 6:30
September 27, 2016
Workout - Tuesday, September 27
This is your workout for today - if you have another athletic activity, you do not have to complete this workout.
Full warm-up: 1/4 mile jog, full stretch, running drills
1 mile jog - nice & easy
3 hard sprints - make each sprint about 10 seconds long, walk back to start & go again
Be ready for the meet tomorrow - make sure you have everything you need ready to go tonight. Drink plenty of fluid & get some sleep!
Coach Ben
Full warm-up: 1/4 mile jog, full stretch, running drills
1 mile jog - nice & easy
3 hard sprints - make each sprint about 10 seconds long, walk back to start & go again
Be ready for the meet tomorrow - make sure you have everything you need ready to go tonight. Drink plenty of fluid & get some sleep!
Coach Ben
September 22, 2016
Workout - Thursday, September 22
This is your workout for today - if you have another athletic activity, you do not have to complete this workout.
Full warm up: 1/4 mile jog, full stretch, running drills
Easy jog: between 1-1.5 miles
Reminder that practice starts after school tomorrow, and will finish at 1pm.
Coach Ben
Full warm up: 1/4 mile jog, full stretch, running drills
Easy jog: between 1-1.5 miles
Reminder that practice starts after school tomorrow, and will finish at 1pm.
Coach Ben
September 21, 2016
MEET vs. MEMORIAL - Wednesday, September 21
Below are your names & times. If I missed anyone, let me know.
I did not include your placement, because I frankly don't care. Imagine this hypothetical scenario - you run the worst race of your season against a school with a small number of kids, and finish 10th; a week later, you run the best race of your season against a school with a large number of kids, and finish 20th. You did better in the second race, despite finishing "lower". Places can be deceiving, but the stopwatch NEVER lies.
I've also included an average mile pace - this will provide you with a rough comparison between races of differing lengths and terrain. Today was a longer course, so your time may be slightly slower than a 1.6 mile course. Keep this in mind.
If anyone is curious how cross country meets are scored, I have posted the process below the results.
***
Course - 3km - Sunny, 80s
NAME - TIME - AVG MILE
BOYS - won 19-43 (Season Record: 1-0)
Adams, Alex - 16:37 - 8:53
Arsenault, Patrick - 15:38 - 8:22
Boyle, Jack - 12:15 - 6:33
Collins, Freddy - 13:27 - 7:12
Decker, Max - 16:44 - 8:57
Estey, Christian - 17:47 - 9:31
Gerecke, Henry - 15:45 - 8:25
Gross, Dylan - 15:07 - 8:05
Guthrie, Michael - 14:17 - 7:38
Henry, Ethan - 17:14 - 9:13
Howe, Ethan - 19:45 - 10:34
Josephson, Graham - 12:17 - 6:34
GIRLS - won 18-39 (Season Record: 1-0)
Dalto, Alyssa - 16:53 - 9:02
Emken, Rebecca - 20:52 - 11:10
Gagnon, Jenna - 13:40 - 7:18
Gillooly, Ali - 11:49 - 6:19
Gregg, Ava - 17:23 - 9:18
Guthrie, Maddie - 13:38 - 7:17
Honig, Davita - 18:29 - 9:53
Kerr, Ally - 14:53 - 7:58
McIsaac, Zenna - 15:05 - 8:04
Oberlies, Erin - 13:11 - 7:03
Pacileo, Emma - 16:29 - 8:49
***
I did not include your placement, because I frankly don't care. Imagine this hypothetical scenario - you run the worst race of your season against a school with a small number of kids, and finish 10th; a week later, you run the best race of your season against a school with a large number of kids, and finish 20th. You did better in the second race, despite finishing "lower". Places can be deceiving, but the stopwatch NEVER lies.
I've also included an average mile pace - this will provide you with a rough comparison between races of differing lengths and terrain. Today was a longer course, so your time may be slightly slower than a 1.6 mile course. Keep this in mind.
If anyone is curious how cross country meets are scored, I have posted the process below the results.
***
Course - 3km - Sunny, 80s
NAME - TIME - AVG MILE
BOYS - won 19-43 (Season Record: 1-0)
Adams, Alex - 16:37 - 8:53
Arsenault, Patrick - 15:38 - 8:22
Boyle, Jack - 12:15 - 6:33
Collins, Freddy - 13:27 - 7:12
Decker, Max - 16:44 - 8:57
Estey, Christian - 17:47 - 9:31
Gerecke, Henry - 15:45 - 8:25
Gross, Dylan - 15:07 - 8:05
Guthrie, Michael - 14:17 - 7:38
Henry, Ethan - 17:14 - 9:13
Howe, Ethan - 19:45 - 10:34
Josephson, Graham - 12:17 - 6:34
Klein, Andrew - 16:05 - 8:36
Matta, Ethan - 15:28 - 8:16
McBride, Owen - 17:42 - 9:28
Oberlies, Ailin - 11:33 - 6:11
O'Connell, Christopher - 13:53 - 7:25
Pacileo, Ryan - 15:46 - 8:26
Parce, Richard - 16:03 - 8:35
Perreault, Jason - 14:36 - 7:48
Quinn, John - 14:27 - 7:44
Randolph, Zach - 19:56 - 10:40
Ricci, Stephen - 15:27 - 8:16
Rodstrom, Mark - 13:57 - 7:28
Ross, Jack - 12:22 - 6:37
Rothenberg, Sam - 20:43 - 11:05
Small, Colin - 12:24 - 6:38
Whalen, Dylan - 12:47 - 6:50
Matta, Ethan - 15:28 - 8:16
McBride, Owen - 17:42 - 9:28
Oberlies, Ailin - 11:33 - 6:11
O'Connell, Christopher - 13:53 - 7:25
Pacileo, Ryan - 15:46 - 8:26
Parce, Richard - 16:03 - 8:35
Perreault, Jason - 14:36 - 7:48
Quinn, John - 14:27 - 7:44
Randolph, Zach - 19:56 - 10:40
Ricci, Stephen - 15:27 - 8:16
Rodstrom, Mark - 13:57 - 7:28
Ross, Jack - 12:22 - 6:37
Rothenberg, Sam - 20:43 - 11:05
Small, Colin - 12:24 - 6:38
Whalen, Dylan - 12:47 - 6:50
Dalto, Alyssa - 16:53 - 9:02
Emken, Rebecca - 20:52 - 11:10
Gagnon, Jenna - 13:40 - 7:18
Gillooly, Ali - 11:49 - 6:19
Gregg, Ava - 17:23 - 9:18
Guthrie, Maddie - 13:38 - 7:17
Honig, Davita - 18:29 - 9:53
Kerr, Ally - 14:53 - 7:58
McIsaac, Zenna - 15:05 - 8:04
Oberlies, Erin - 13:11 - 7:03
Pacileo, Emma - 16:29 - 8:49
Piotte, Jessica - 21:05 - 11:16
Strauss, Penelope - 19:29 - 10:25
Strauss, Penelope - 19:29 - 10:25
***
Cross country meets are scored using the top 7 runners from each team. The top 5 runners get points for their team, while #6 and #7 (if they finish ahead of the opposing team's 5th runner) are used to displace the opposition.
Each runner is awarded a point value for the place they finish: 1st place gets 1, 2nd place gets 2, and so on. Once a team has it's top 7 runners in, all remaining places go to the opposing team.
The scores of the top 5 runners from each team are added up, and the team with the lowest total wins.
For today's girls race, the top 12 went like this:
1) Hale
2) Hale
3) Hale
4) Hale
5) Fitchburg
6) Fitchburg
7) Fitchburg
8) Hale
9) Hale
10) Fitchburg
11) Fitchburg
12) Fitchburg
So, Hale gets 1+2+3+4+8 = 18 points. And because our 6th runner finished ahead of Fitchburg's 4th & 5th, they were able to knock their point total higher, making it harder for them to win.
Fitchburg finishes with 5+6+7+10+11 = 39 points.
For the boys race:
1) Hale
2) Fitchburg
3) Hale
4) Hale
5) Hale
6) Hale
7) Hale
8) Fitchburg
9) Hale
10) Hale
11) Hale
12) Hale
Hale gets 1+3+4+5+6 = 19 points. Our 6th place runners displaces their 2nd, and our 7th displaces their 3rd, 4th, & 5th.
Fitchburg gets 2+8+10+11+12 = 43 points. They automatically get the points for 10th, 11th & 12th because we had our 7th runner finish in 9th place.
September 20, 2016
Workout - Tuesday, September 20
This is your workout for today - if you have another athletic activity, you do not have to complete this workout.
Full warm-up: 1/4 mile jog, full stretch, running drills
1 mile jog - nice & easy
3 hard sprints - make each sprint about 10 seconds long, walk back to start & go again
Be ready for the meet tomorrow - make sure you have everything you need ready to go tonight. Drink plenty of fluid & get some sleep!
Coach Ben
Full warm-up: 1/4 mile jog, full stretch, running drills
1 mile jog - nice & easy
3 hard sprints - make each sprint about 10 seconds long, walk back to start & go again
Be ready for the meet tomorrow - make sure you have everything you need ready to go tonight. Drink plenty of fluid & get some sleep!
Coach Ben
September 15, 2016
Workout - Thursday, September 15
This is your workout for today - if you have another athletic activity, you do not have to complete this workout.
Full warm-up - 1/4 mile jog, stretch, warm up drills
15 minutes of easy jogging
Try to manage your effort evenly throughout the run - I'd like you to try and not stop during your run. Be prepared for a speed workout tomorrow!
Coach Ben
Full warm-up - 1/4 mile jog, stretch, warm up drills
15 minutes of easy jogging
Try to manage your effort evenly throughout the run - I'd like you to try and not stop during your run. Be prepared for a speed workout tomorrow!
Coach Ben
September 13, 2016
Workout - Tuesday, September 13
This is your workout for today - if you have another athletic activity, you do not have to complete this workout.
Full warm up - 1/4 mile jog, stretch, warm up drills
20 minutes of easy jogging
Try to manage your effort evenly throughout the run - you should be able to maintain a conversation without speaking quickly and taking huge breaths. I'd like you to try and not stop during your run.
Make sure you drink plenty of fluids - I'll see you at practice on Wednesday!
Coach Ben
Full warm up - 1/4 mile jog, stretch, warm up drills
20 minutes of easy jogging
Try to manage your effort evenly throughout the run - you should be able to maintain a conversation without speaking quickly and taking huge breaths. I'd like you to try and not stop during your run.
Make sure you drink plenty of fluids - I'll see you at practice on Wednesday!
Coach Ben
September 1, 2016
2016 SEASON PREVIEW
Welcome to another exciting edition of the Hale cross country team! I'm thrilled to be back for my ninth season as head coach, and I can't wait to get started!
PARTICIPATION REQUIREMENTS
- Students must be good academic standing (see page 14 of the Hale Student Handbook - LINK)
- Online registration must be completed - LINK
- An up-to-date physical must be on file with the nurse's office. The physical must have been conducted within the past 13 months, and needs to be replaced with a newer physical if the 13-month period expires mid-season. I will give you advance notice if this will affect your athlete.
- An athletic user fee of $55 must be paid before the first meet. This can be paid through the district's online payment center (LINK), or via cash or check. Please make all checks out to Hale Middle School, and submit any physical payments to the main office.
GENERAL INFORMATION
- Practices will be held three days a week this year: Monday, Wednesday, & Friday. This is due to my class schedule, and I am unfortunately without an assistant coach this season. In an effort to make up for the lost day, practices will run 15 minutes longer than last year, ending at 3:45pm. Please let me know if this doesn't work for your schedule, so we can arrange a compromise.
I will be posting workouts for Tuesday & Thursday on this page - for the most part, they will be easy jogs, but I may assign a harder day if I think we need the extra work.
- Meets are our competitions - a link to the schedule is on the left of this page. Home meets are held at Hale, starting and finishing on the field behind the school. I will provide an address for our away meets a few days before. The school will provide bus transportation to and from our away meets, but you are welcome to arrange your own transportation. I will send out more details when our first meet gets closer.
- We will be participating in the state Middle School Championship again this year. That will be held on Saturday, November 5 at Willard Field in Devens - mark your calendars now! Participation in this meet is optional, but everyone who wishes to enter can run that day, and I think it's a really cool event. There is a link on the left with more information, but please feel free to e-mail me with any questions.
- Prepare to go outside - I like to practice outdoors every day, rain or shine. If bad weather cancels a scheduled meet, it is very likely we will be having practice. Keep an eye on your e-mail for updates should the weather look threatening.
- From the Massachusetts Interscholastic Athletic Association (MIAA) Handbook, the governing body of all state interscholastic athletics:
PRESEASON PREPARATION
To prepare for the upcoming season, I'd recommend starting to run; get out for an easy jog a few days a week until practices begin. Try to limit your distance - if you're new to distance running or dreadfully out of shape, try to work your way up to a mile without stopping; if you've been on the team before or are in great shape, try to get up to a 1.5 miles. These runs are more about distance than speed - I want you to be able to complete the run at a pace where you can maintain a conversation without stopping to take breaths.
Make sure you have a good pair of shoes - if your current pair is getting worn out, I'd recommend getting a new pair. Additionally, make sure you're prepared for the weather - we will be practicing into late October / early November, and as I mentioned above, I'd prefer to practice outside.
***
I'm sure I've missed something important, so please don't hesitate to send me an e-mail. I'm happy to answer any and all questions - blangelo@nrsd.net.
Looking forward to another awesome season!
- Coach Ben
PARTICIPATION REQUIREMENTS
- Students must be good academic standing (see page 14 of the Hale Student Handbook - LINK)
- Online registration must be completed - LINK
- An up-to-date physical must be on file with the nurse's office. The physical must have been conducted within the past 13 months, and needs to be replaced with a newer physical if the 13-month period expires mid-season. I will give you advance notice if this will affect your athlete.
- An athletic user fee of $55 must be paid before the first meet. This can be paid through the district's online payment center (LINK), or via cash or check. Please make all checks out to Hale Middle School, and submit any physical payments to the main office.
GENERAL INFORMATION
- Practices will be held three days a week this year: Monday, Wednesday, & Friday. This is due to my class schedule, and I am unfortunately without an assistant coach this season. In an effort to make up for the lost day, practices will run 15 minutes longer than last year, ending at 3:45pm. Please let me know if this doesn't work for your schedule, so we can arrange a compromise.
I will be posting workouts for Tuesday & Thursday on this page - for the most part, they will be easy jogs, but I may assign a harder day if I think we need the extra work.
- Meets are our competitions - a link to the schedule is on the left of this page. Home meets are held at Hale, starting and finishing on the field behind the school. I will provide an address for our away meets a few days before. The school will provide bus transportation to and from our away meets, but you are welcome to arrange your own transportation. I will send out more details when our first meet gets closer.
- We will be participating in the state Middle School Championship again this year. That will be held on Saturday, November 5 at Willard Field in Devens - mark your calendars now! Participation in this meet is optional, but everyone who wishes to enter can run that day, and I think it's a really cool event. There is a link on the left with more information, but please feel free to e-mail me with any questions.
- Prepare to go outside - I like to practice outdoors every day, rain or shine. If bad weather cancels a scheduled meet, it is very likely we will be having practice. Keep an eye on your e-mail for updates should the weather look threatening.
- From the Massachusetts Interscholastic Athletic Association (MIAA) Handbook, the governing body of all state interscholastic athletics:
Bona Fide Team Members - "A bona fide member of the school team is a student who is consistently present for, and actively participates in, all team sessions (e.g. practices, tryouts, competitions). Bona fide members of a school team are precluded from missing a practice or competition in order to participate in a non-school athletic activity/event in any sport recognized by the MIAA."This means that the school team comes before any town or club teams you may belong to. If you have any questions about recognized sports or the Bona Fide Team Member Rule, please don't hesitate to contact myself or the district athletic director, Tania Rich (trich@nrsd.net).
PRESEASON PREPARATION
To prepare for the upcoming season, I'd recommend starting to run; get out for an easy jog a few days a week until practices begin. Try to limit your distance - if you're new to distance running or dreadfully out of shape, try to work your way up to a mile without stopping; if you've been on the team before or are in great shape, try to get up to a 1.5 miles. These runs are more about distance than speed - I want you to be able to complete the run at a pace where you can maintain a conversation without stopping to take breaths.
Make sure you have a good pair of shoes - if your current pair is getting worn out, I'd recommend getting a new pair. Additionally, make sure you're prepared for the weather - we will be practicing into late October / early November, and as I mentioned above, I'd prefer to practice outside.
***
I'm sure I've missed something important, so please don't hesitate to send me an e-mail. I'm happy to answer any and all questions - blangelo@nrsd.net.
Looking forward to another awesome season!
- Coach Ben
Subscribe to:
Posts (Atom)