STATE CHAMPIONSHIP - Saturday, November 4

Outstanding job by everyone today! What a great way to end an amazing season!

Results (LINK)

***

PLACE. NAME - TIME - AVG MILE

BOYS 8th GRADE RACE
212. Sam Rothenberg - 16:23 - 8:49
221. Zach Randolph - 17:20 - 9:19

GIRLS 7th GRADE RACE
43. Zenna McIsaac - 13:53 - 7:28
60. Ella Varnerin - 14:23 - 7:44
106. Sofia Charest - 15:23 - 8:16

BOYS 7th GRADE RACE
50. Logan Shilhanek - 12:57 - 6:58

GIRLS 6th GRADE RACE
28. Maia Tadmor - 14:05 - 7:34
130. Sarah Rodstrom - 16:06 - 8:39
181. Ali Anderson - 17:24 - 9:21
182. Grace Hanley - 17:26 - 9:22

BOYS 6th GRADE RACE
89. Drew Smits - 13:56 - 7:29
164. Dayton Seith - 14:56 - 8:02
182. Tucker Mast - 15:11 - 8:10

GIRLS TEAM CHAMPIONSHIP - 2nd PLACE
5. Maddie Guthrie - 12:53 - 6:55
10. Maya Gonsalves - 13:01 - 7:00
11. Caroline Collins - 13:06 - 7:02
21. Allie Jones - 13:17 - 7:09
32. Jenna Gagnon - 13:54 - 7:29
33. Sophia Cunningham - 13:56 - 7:30
34. Kate McBride - 13:58 - 7:31

BOYS TEAM CHAMPIONSHIP - 1st PLACE
2. Ailin Oberlies - 10:41 - 5:45
9. Freddy Collins - 11:41 - 6:17
15. Mark Rodstrom - 11:55 - 6:24
18. Alec Vasquez - 11:59 - 6:27
19. Jack Ross - 12:00 - 6:27
33. Caleb Hatlevig - 12:22 - 6:39
99. Ethan Matta - 13:35 - 7:18

***

Workout - Friday, November 3

Warm-up (stretches & drills)
Form drills (marching As, A-skips, B-skips)

1 mile jog
1 race-pace stride (30 seconds long)
1 hard sprint (15 seconds long)

Stretch after you finish

***

Drink plenty of water, get plenty of rest, and I'll see you tomorrow!

Coach Ben

NASHOBA CHAMPIONSHIP - Wednesday, November 1

Course - 1.94 miles - Overcast, 50

NAME - TIME - AVG MILE

COMBINED SCORES
1. HALE - 39 points (21+18)
2. Sawyer - 80 points (38+42)
3. Burbank - 154 points (81+73)


GIRLS - 1st Place (21-38-81)
Final Season Record: 7-0
Anderson, Ali - 16:31 - 8:31
Charest, Sofia - 15:11 - 7:50
Collins, Caroline - 13:24 - 6:54
Gagnon, Jenna - 13:48 - 7:07
Gonsalves, Maya - 13:24 - 6:54
Guthrie, Maddie - 12:48 - 6:36
Hanley, Grace - 19:37 - 10:07
Honig, Davita - 18:09 - 9:21
Jones, Allie - 13:28 - 6:56
Lynch, Allie - 18:11 - 9:22
McBride, Kate - 13:39 - 7:02
McIsaac, Zenna - 14:13 - 7:20
Morgan, Willow - 19:37 - 10:07
Moulton, Tori - 18:09 - 9:21
Rodstrom, Sarah - 16:36 - 8:33
Tadmor, Maia - 14:10 - 7:18
Varnerin, Ella - 14:14 - 7:20


BOYS - 1st Place (18-42-73)
Final Season Record: 7-0
Adams, Alex - 15:48 - 8:09
Anderson, Jeremiah - 27:23 - 14:07
Collins, Freddy - 11:56 - 6:09
Gross, Dylan - 14:16 - 7:21
Hatlevig, Caleb - 12:27 - 6:25
Mast, Tucker - 14:52 - 7:40
Matta, Ethan - 13:04 - 6:44
Oberlies, Ailin - 10:59 - 5:40
Randolph, Zach - 16:50 - 8:41
Rocca, Jonathan - 16:52 - 8:42
Rodstrom, Mark - 12:04 - 6:13
Ross, Jack - 12:00 - 6:11
Rothenberg, Sam - 16:42 - 8:36
Saart, Jack - 15:23 - 7:56
Seith, Dayton - 15:16 - 7:52
Shilhanek, Logan - 13:14 - 6:49
Smits, Drew - 14:28 - 7:27
Vasquez, Alec - 12:16 - 6:19


***

Workout - Monday, October 30

This is the workout for today - if you have another athletic activity, you do not have to complete this workout.

Warm-up (stretches & drills)
Form drills (marching As, A-skips, B-skips)
2-2.5 mile jog (nice & easy)

Keep hydrating, get plenty of rest, and start getting ready for our meet on Wednesday.

Coach Ben

2017 MASS STATE XC CHAMPIONSHIP

COURSE MAP: LINK

COURSE VIDEO TOUR:

Workout - Monday, October 23

This is the workout for today - if you have another athletic activity, you do not have to complete this workout.

Warm-up (stretches & drills)
Form drills (marching As, A-skips, B-skips)
2-2.5 mile jog (nice & easy)

Keep hydrating, get plenty of rest, and start getting ready for our meet on Thursday.

Coach Ben

MEET vs. GROTON-DUNSTABLE - Tuesday, October 17

Course: 3km - Sunny, 60

NAME - TIME - AVG MILE

GIRLS - won 26-31 (Season Record: 5-0)
Anderson, Ali - 15:34 - 8:19
Charest, Sofia - 16:13 - 8:40
Collins, Caroline - 12:43 - 6:48
Cunningham, Sophia - 13:31 - 7:14
Gagnon, Jenna - 13:33 - 7:15
Gonsalves, Maya - 12:33 - 6:43
Guthrie, Maddie - 12:30 - 6:41
Hanley, Grace - 17:41 - 9:27
Honig, Davita - 17:34 - 9:24
Jones, Allie - 13:36 - 7:16
Lynch, Allie - 18:41 - 9:59
McBride, Kate - 13:29 - 7:13
McIsaac, Zenna - 13:55 - 7:27
Morgan, Willow - 18:49 - 10:04
Moulton, Tori - 17:36 - 9:25
Piotte, Jessica - 24:44 - 13:14
Rodstrom, Sarah - 15:55 - 8:31
Tadmor, Maia - 13:30 - 7:13

Varnerin, Ella - 14:47 - 7:54

BOYS - won 15-45 (Season Record: 5-0)
Adams, Alex - 15:06 - 8:04
Anderson, Jeremiah - 28:09 - 15:03
Collins, Freddy - 11:44 - 6:16
Gjeltema, Jesse - 18:08 - 9:42
Gross, Dylan - 14:17 - 7:38
Hatlevig, Caleb - 12:00 - 6:25
Marsteiner, Dekota - 15:57 - 8:32
Matta, Ethan - 12:37 - 6:45
Oberlies, Ailin - 10:47 - 5:46
Randolph, Zach - 18:20 - 9:48
Rocca, Jonathan - 16:23 - 8:46
Rodstrom, Mark - 11:45 - 6:17
Ross, Jack - 11:49 - 6:19
Rothenberg, Sam - 16:35 - 8:52
Saart, Jack - 14:50 - 7:56
Seith, Dayton - 14:48 - 7:55
Shilhanek, Logan - 12:45 - 6:49
Smits, Drew - 14:03 - 7:31
Vasquez, Alec - 11:56 - 6:23


***

Workout - Monday, October 16

This is the workout for today - if you have another athletic activity, you do not have to complete this workout.

Warm-up (stretches & drills)
Form drills (marching As, A-skips, B-skips)
1 mile jog (nice & easy)
4-5 hard 20 second strides

Get ready for the meet tomorrow - drink plenty of fluids, get some rest, and I'll see you tomorrow!

Coach Ben

MEET vs. NISSITISSIT - Wednesday, October 11

Course: 3km - Cloudy, 70

NAME - TIME - AVG MILE


BOYS - won 18-44 (Season Record: 4-0)
Adams, Alex - 15:35 - 8:20
Anderson, Jeremiah - 30:40 - 16:24
Randolph, Zach - 18:03 - 9:39
Collins, Freddy - 11:39 - 6:14
Gjeltema, Jesse - 17:33 - 9:23
Gross, Dylan - 14:15 - 7:37
Hatlevig, Caleb - 12:14 - 6:33
Marsteiner, Dekota - 15:26 - 8:15
Mast, Tucker - 14:32 - 7:46
Matta, Ethan - 12:43 - 6:48
Oberlies, Ailin - 10:50 - 5:48
Rocca, Jonathan - 17:24 - 9:18
Rodstrom, Mark - 11:49 - 6:19
Ross, Jack - 12:01 - 6:26
Rothenberg, Sam - 16:52 - 9:01
Saart, Jack - 15:05 - 8:04
Seith, Dayton - 14:56 - 7:59
Shilhanek, Logan - 13:10 - 7:02
Smits, Drew - 13:56 - 7:27
Vasquez, Alec - 11:57 - 6:23


GIRLS - won 19-40 (Season Record: 4-0)
Anderson, Ali - 16:55 - 9:03
Charest, Sofia - 14:41 - 7:51
Collins, Caroline - 12:39 - 6:46
Gagnon, Jenna - 14:21 - 7:40
Gonsalves, Maya - 12:38 - 6:45
Guthrie, Maddie - 12:34 - 6:43
Hanley, Grace - 17:26 - 9:19
Honig, Davita - 17:52 - 9:33
Jones, Allie - 13:40 - 7:19
Lynch, Allie - 17:25 - 9:19
McBride, Kate - 13:15 - 7:05
McIsaac, Zenna - 14:02 - 7:30
Moulton, Tori - 16:55 - 9:03
Piotte, Jessica - 22:25 - 11:59
Rodstrom, Sarah - 16:38 - 8:54
Tadmor, Maia - 13:34 - 7:15

***

Workout - Monday, October 9

Reminder that we will be having an optional practice at the town forest from 2:00-3:30.

If you can't make it to our practice, this is your workout for today - if you have another athletic activity, you don't have to complete this workout.

3/4 mile warm-up (stretches & drills)
Form drills (marching As, A-skips, B-skips)
4-5 hill sprints (15-20 second sprints up hill, walk back to bottom & go again)
1/2 mile cool down (more stretching)

Get ready for the meet tomorrow - drink plenty of fluids, get some rest, and I'll see you tomorrow!

Coach Ben

MEET vs. QUABBIN - Tuesday, October 3

Course: 3km - Sunny, 70

NAME - TIME - AVG MILE


GIRLS - won 15-50 (Season Record: 3-0)
Anderson, Ali - 18:14 - 9:45
Charest, Sofia - 16:10 - 8:39
Collins, Caroline - 13:24 - 7:10
Cunningham, Sophia - 13:35 - 7:16
Gagnon, Jenna - 14:00 - 7:29
Gonsalves, Maya - 13:23 - 7:09
Guthrie, Maddie - 13:20 - 7:08
Hanley, Grace - 18:30 - 9:54
Honig, Davita - 18:47 - 10:03
Jones, Allie - 13:46 - 7:22
Lynch, Allie - 18:17 - 9:46
McBride, Kate - 13:55 - 7:27

McIsaac, Zenna - 14:13 - 7:36
Morgan, Willow - 18:31 - 9:54
Moulton, Tori - 17:32 - 9:23
Piotte, Jessica - 22:40 - 12:07
Rodstrom, Sarah - 15:52 - 8:29
Tadmor, Maia - 14:23 - 7:41
Varnerin, Ella - 15:15 - 8:09

BOYS - won 19-36 (Season Record: 3-0)
Adams, Alex - 15:57 - 8:32
Anderson, Jeremiah - 25:31 - 13:39
Collins, Freddy - 11:52 - 6:21
Gjeltema, Jesse - 18:53 - 10:06
Gross, Dylan - 14:33 - 7:47
Hatlevig, Caleb - 12:29 - 6:41
Marsteiner, Dekota - 14:39 - 7:50
Mast, Tucker - 14:52 - 7:57
Matta, Ethan - 13:13 - 7:04
Oberlies, Ailin - 11:00 - 5:53
Randolph, Zach - 19:29 - 10:25
Rocca, Jonathan - 18:05 - 9:40
Rodstrom, Mark - 11:54 - 6:22
Ross, Jack - 11:53 - 6:21

Rothenberg, Sam - 16:46 - 8:58
Saart, Jack - 14:51 - 7:56
Seith, Dayton - 14:49 - 7:55
Shilhanek, Logan - 13:20 - 7:08
Smits, Drew - 14:09 - 7:34

***

Workout - Monday, October 2

This is your workout for today - if you have another athletic activity, you do not have to complete this workout.

Warm-up (stretches & drills)
Form drills (marching As, A-skips, B-skips)
1 mile jog - nice & easy
4-5 hard strides (about 80% effort for 15-20 seconds - walk back to start & go again)

Get ready for the meet tomorrow - drink plenty of fluids, get some rest, and I'll see you tomorrow!

Coach Ben

MEET at HAWTHORNE BROOK - Tuesday, September 26

Course: 1.9 mi - Sunny, high 80s

NAME - TIME - AVG MILE


BOYS - won 18-39 (Season Record: 2-0)
Adams, Alex - 18:30 - 9:44
Anderson, Jeremiah - 32:04 - 16:53
Collins, Freddy - 12:23 - 6:31
Gross, Dylan - 15:32 - 8:11
Hatlevig, Caleb - 12:56 - 6:48
Lyle, Phillip - 21:47 - 11:28
Marsteiner, Dekota - 16:06 - 8:24
Mast, Tucker - 15:16 - 8:02
Matta, Ethan - 13:59 - 7:22
Oberlies, Ailin - 11:31 - 6:04
Randolph, Zach - 22:12 - 11:41
Rocca, Jonathan - 19:52 - 10:27
Rodstrom, Mark - 12:41 - 6:41
Ross, Jack - 12:32 - 6:36
Rothenberg, Sam - 19:11 - 10:06
Seith, Dayton - 17:28 - 9:12
Shilhanek, Logan - 13:51 - 7:17
Smits, Drew - 15:30 - 8:09
Vasquez, Alec - 12:25 - 6:32


GIRLS - won 16-47 (Season Record: 2-0)
Anderson, Ali - 19:45 - 10:24
Charest, Sofia - 14:38 - 7:42
Collins, Caroline - 14:09 - 7:27
Cunningham, Sophia - 14:43 - 7:45
Gagnon, Jenna - 14:06 - 7:25
Gonsalves, Maya - 14:26 - 7:36
Guthrie, Maddie - 14:01 - 7:23
Hanley, Grace - 21:49 - 11:29
Honig, Davita - 18:40 - 9:49
Jones, Allie - 14:32 - 7:39
Lynch, Allie - 20:34 - 10:49
McBride, Kate - 14:36 - 7:41
McIsaac, Zenna - 15:41 - 8:15
Morgan, Willow - 21:49 - 11:29
Moulton, Tori - 18:24 - 9:41
Piotte, Jessica - 23:42 - 12:28
Tadmor, Maia - 15:06 - 7:57


***

Workout - Monday, September 25

This is your workout for today - if you have another athletic activity, you do not have to complete this workout.

DRINK PLENTY OF FLUID! It's going to be in the upper 80s today & tomorrow.

Warm-up (stretches & drills)
Form drills (marching As, A-skips, & B-skips)
1 mile jog - nice & easy
4 practice starts - 10-15 seconds each (focus on getting to space)

Get ready for the meet tomorrow - make sure you have everything you need ready to go tonight.

Bus leaves right after school - get plenty of rest, and I'll see you tomorrow!

Coach Ben

MEET at TYNGSBOROUGH - Tuesday, September 19

Below are your names and times. If I missed anyone, let me know.

I did not include your placement, because I frankly don't care. Tyngsborough had only a small number of kids today - some schools we run against are going to have bigger teams than us. I don't want you to be discouraged with running a great race against a bigger team because your place was worse. 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 different lengths and terrain. Today was a challenging course, so your time may be slightly slower than normal. Keep this in mind.

If anyone is curious how cross country meets are scored, I have posted the process below the results.

***

Course: 1.8mi - Cloudy, Muggy, 70s

NAME - TIME - AVG MILE

BOYS - won 15-44 (Season Record: 1-0)
Adams, Alex - 17:52 - 9:56
Anderson, Jeremiah - 32:11 - 17:53
Collins, Freddy - 12:36 - 7:00
Gjeltema, Jesse - 19:55 - 11:04
Gross, Dylan - 14:50 - 8:14
Hatlevig, Caleb - 13:57 - 7:45
Mast, Tucker - 15:51 - 8:48
Oberlies, Ailin - 11:39 - 6:28
Randolph, Zach - 18:27 - 10:15
Rocca, Jonathan - 19:58 - 11:06
Rodstrom, Mark - 12:35 - 6:59
Ross, Jack - 12:42 - 7:03
Rothenberg, Sam - 16:59 - 9:26
Saart, Jack - 16:35 - 9:13
Seith, Dayton - 16:35 - 9:13
Shilhanek, Logan - 14:15 - 7:55
Vasquez, Alec - 12:41 - 7:03

GIRLS - won 15-47 (Season Record: 1-0)
Anderson, Ali - 16:26 - 9:08
Barrett, Lauren - 17:58 - 9:59
Charest, Sofia - 16:03 - 8:55
Collins, Caroline - 14:04 - 7:49
Gonsalves, Maya - 13:57 - 7:45
Hanley, Grace - 23:23 - 12:59
Hatcher, Ella - 20:34 - 11:26
Honig, Davita - 18:39 - 10:22
Jones, Allie - 13:57 - 7:45
Lynch, Allie - 18:50 - 10:28
McBride, Kate - 14:14 - 7:54
McIsaac, Zenna - 14:13 - 7:54
Morgan, Willow - 23:23 - 12:59
Moulton, Tori - 18:05 - 10:03
Piotte, Jessica - 23:58 - 13:19
Rodstrom, Sarah - 16:11 - 8:59

Tadmor, Maia - 14:48 - 8:13

Varnerin, Ella - 15:10 - 8:26

***

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 point, 2nd place gets 2 points, and so on. Once a team has it's top 7 runners in, any remaining places go to the opposing team.

The points for 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) Hale
6) Tyngsborough
7) Hale
8) Tyngsborough
9) Hale
10) Hale
11) Tyngsborough
12) Hale

So, Hale gets 1+2+3+4+5 = 15 points, the best possible score for a cross country meet. Because our 6th and 7th runners finished ahead of Tyngsborough's 3rd, 4th, and 5th, we displace their runners, making it harder for them to win.

Tyngsborough finishes with 6+8+10+11+12 = 47. Remember, once our 7th runner finished, the remaining places go to the opposing team, so Tyngsborough automatically get 10th, 11th, and 12th, even though we actually finished in two of those places during the race today.

For the top 12 in the boys race:
1) Hale
2) Hale
3) Hale
4) Hale
5) Hale
6) Tyngsborough
7) Tyngsborough
8) Tyngsborough
9) Hale
10) Hale
11) Tyngsborough
12) Tyngsborough

Hale gets 1+2+3+4+5 = 15 points. Our 6th & 7th runners displace Tyngsborough's 4th and 5th.

Tyngsborough gets 6+7+8+11+12 = 44 points. Because our 7th runner finished in 10th places, they automatically got points for 11th and 12th, even though their runners actually finished in those positions.

***

Workout - Monday, September 18

This is your workout for today - if you have another athletic activity, you do not have to complete this workout.


Warm-up (stretches & drills)
Form drills (marching As, A-skips, & B-skips)
1 mile jog - nice & easy
4 hard sprints - make each sprint about 10-15 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, and I'll see you tomorrow! Bus leaves right after school!

Coach Ben

Workout - Monday, September 11

This is your workout for today - if you have another activity, you do not have to complete this workout.


Full warm-up - 1/4 mile jog, stretch
20 minutes of easy jogging


Try to manage your effort evenly throughout the run - you should be able to maintain a conversation during your run without speaking quickly or taking huge breaths between words. 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 tomorrow!

Coach Ben

2017 REGISTRATION INFORMATION

Welcome to the Hale Cross Country team! I'm so excited to be back for my 10th season with the program, and I can't wait to get started!

PARTICIPATION REQUIREMENTS
- Online registration must be completed, using this Google form - LINK

- An up-to-date physical must be on file in the nurse's office. The physical must have been conducted in the last 13 months, and needs to be replaced with a newer physical if the 13-month period expires mid-season.

- 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 check made out to Hale Middle School.

- A student must be in good academic standing (refer to page 15 of the Hale student handbook - LINK)

PRESEASON PREPARATION
To prepare for the upcoming season, I'd recommend starting to run on your own; get out for an easy jog three or four days next week. Try to limit your distance - if you're new to distance running or dreadfully out of shape, try to work your way up to running a mile without stopping; if you've been on the team before or are already in great shape, try to get up to 1.5 - 2 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 highly recommend getting a new pair. Additionally, make sure you are prepared for the weather - we will be practicing into late October / early November, and I prefer to hold every practice outdoors.

***

I stopped by the school at lunch to day to pass out information, but I can only fit so much information on a double-sided sheet of paper. If you have any questions at all, please don't hesitate to send me an e-mail. I'm happy to help any way I can: blangelo@nrsd.net.

Looking forward to another awesome season! See you on September 12!

Coach Ben

***