Reminder that we will be having an optional practice at Delaney from 2:45-4:00pm.
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.
1/2 mile warm-up (stretches & drills)
Form drills (marching As, A-skips, B-skips)
4-5 hill sprints (25-30 second sprints up hill, walk back to bottom & go again)
1/2 mile cool down (more stretching)
Get some rest this weekend, stay hydrated, and we'll see you at practice on Monday!
Coach Ben
September 28, 2018
September 27, 2018
MEET vs. HAWTHORNE BROOK - Thursday, September 27
Course: 3km - 70, sunny
NAME - TIME - AVG MILE
GIRLS - won 18-43 (Season Record: 2-0)
Anderson, Ali - 19:21 - 10:20
Barrett, Lauren - 16:31 - 8:49
Collins, Caroline - 12:42 - 6:47
Gonsalves, Maya - 12:58 - 6:56
Grimard, MK - 15:04 - 8:03
Gross, Elizabeth - 14:41 - 7:51
Hanley, Grace - 17:27 - 9:19
Herbertz, Marlena - 16:48 - 8:59
Lynch, Allie - 19:18 - 10:19
Matranga, Jackie - 17:14 - 9:12
Matta, Mila - 14:59 - 8:00
McBride, Kate - 12:56 - 6:54
Morgan, Willow - 19:22 - 10:21
Moulton, Tori - 16:47 - 8:58
Tadmor, Maia - 14:04 - 7:31
Varnerin, Ella - 15:47 - 8:26
White, Jenny - 14:57 - 7:59
BOYS - lost 21-34 (Season Record: 0-2)
Adams, Alex - 16:55 - 9:02
Adams, Sam - 20:16 - 10:50
Beatty, Rand - 18:33 - 9:55
Duprey, Brayden - 13:44 - 7:20
Egan, Matt - 19:11 - 10:15
Emken, Robert - 17:14 - 9:12
Guiles, Sam - 12:55 - 6:54
Herbertz, Elias - 16:59 - 9:04
Jackson, Sawyer - 14:38 - 7:49
Kostas, Niko - 16:23 - 8:45
Lilliott, Erik - 15:08 - 8:05
London, Jack - 13:23 - 7:09
Mast, Tucker - 14:36 - 7:48
Messier, Lucas - 12:58 - 6:56
Pierson, Tighe - 15:44 - 8:24
Richardson, Zach - 20:02 - 10:42
Ricketts, Aaron - 13:24 - 7:09
Rocca, Jonathan - 17:26 - 9:19
Saart, Jack - 15:10 - 8:06
Sears, Trevor - 13:58 - 7:28
Shilhanek, Logan - 12:25 - 6:38
Smits, Drew - 13:22 - 7:08
***
NAME - TIME - AVG MILE
GIRLS - won 18-43 (Season Record: 2-0)
Anderson, Ali - 19:21 - 10:20
Barrett, Lauren - 16:31 - 8:49
Collins, Caroline - 12:42 - 6:47
Gonsalves, Maya - 12:58 - 6:56
Grimard, MK - 15:04 - 8:03
Gross, Elizabeth - 14:41 - 7:51
Hanley, Grace - 17:27 - 9:19
Herbertz, Marlena - 16:48 - 8:59
Lynch, Allie - 19:18 - 10:19
Matranga, Jackie - 17:14 - 9:12
Matta, Mila - 14:59 - 8:00
McBride, Kate - 12:56 - 6:54
Morgan, Willow - 19:22 - 10:21
Moulton, Tori - 16:47 - 8:58
Tadmor, Maia - 14:04 - 7:31
Varnerin, Ella - 15:47 - 8:26
White, Jenny - 14:57 - 7:59
BOYS - lost 21-34 (Season Record: 0-2)
Adams, Alex - 16:55 - 9:02
Adams, Sam - 20:16 - 10:50
Beatty, Rand - 18:33 - 9:55
Duprey, Brayden - 13:44 - 7:20
Egan, Matt - 19:11 - 10:15
Emken, Robert - 17:14 - 9:12
Guiles, Sam - 12:55 - 6:54
Herbertz, Elias - 16:59 - 9:04
Jackson, Sawyer - 14:38 - 7:49
Kostas, Niko - 16:23 - 8:45
Lilliott, Erik - 15:08 - 8:05
London, Jack - 13:23 - 7:09
Mast, Tucker - 14:36 - 7:48
Messier, Lucas - 12:58 - 6:56
Pierson, Tighe - 15:44 - 8:24
Richardson, Zach - 20:02 - 10:42
Ricketts, Aaron - 13:24 - 7:09
Rocca, Jonathan - 17:26 - 9:19
Saart, Jack - 15:10 - 8:06
Sears, Trevor - 13:58 - 7:28
Shilhanek, Logan - 12:25 - 6:38
Smits, Drew - 13:22 - 7:08
***
September 21, 2018
Workout - Friday, September 21
This is your workout for today - if you have another athletic activity, you do not have to complete this workout.
1/4 mile warm-up jog
Stretches & drills
Form drills (marching As, A-skips, B-skips)
1.5 mile jog - nice & easy
3x 1min hard strides (about 80% effort - 1 minute on, 3 minutes recovery)
Stay hydrated and get some rest this weekend - first (and only) home meet is Thursday!
Coach Ben
1/4 mile warm-up jog
Stretches & drills
Form drills (marching As, A-skips, B-skips)
1.5 mile jog - nice & easy
3x 1min hard strides (about 80% effort - 1 minute on, 3 minutes recovery)
Stay hydrated and get some rest this weekend - first (and only) home meet is Thursday!
Coach Ben
September 19, 2018
MEET at TYNGSBOROUGH - Wednesday, 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 short, flat course, so your time may be slightly faster 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: 1.4 miles, very flat - upper 60s, overcast
NAME - TIME - AVG MILE
GIRLS - won 22-39 (Season Record: 1-0)
Barrett, Lauren - 11:16 - 8:02
Collins, Caroline - 8:40 - 6:11
Disch, Eliana - 12:08 - 8:40
Gonsalves, Maya - 8:57 - 6:23
Grimard, MK - 10:57 - 7:49
Gross, Elizabeth - 10:39 - 7:36
Hanley, Grace - 12:24 - 8:51
Lynch, Allie - 11:35 - 8:16
Matranga, Jackie - 12:02 - 8:35
Matta, Mila - 10:34 - 7:32
McBride, Kate - 9:03 - 6:27
Morgan, Willow - 12:35 - 8:59
Moulton, Tori - 11:33 - 8:15
Rodstrom, Sarah - 10:53 - 7:46
Tadmor, Maia - 10:06 - 7:12
White, Jenny - 10:30 - 7:30
BOYS - lost 26-29 (Season Record: 0-1)
Adams, Alex - 10:42 - 7:38
Adams, Sam - 14:25 - 10:17
Beatty, Rand - 12:11 - 8:42
Duprey, Brayden - 9:46 - 6:58
Egan, Matt - 12:38 - 9:01
Emken, Robert - 11:21 - 8:06
Guiles, Sam - 9:00 - 6:25
Herbertz, Elias - 11:23 - 8:07
Jackson, Sawyer - 10:36 - 7:34
Kostas, Niko - 11:57 - 8:32
Lilliott, Erik - 10:07 - 7:13
London, Jack - 9:19 - 6:39
Mast, Tucker - 10:23 - 7:25
McKenna, Connor - 9:37 - 6:52
Messier, Lucas - 9:29 - 6:46
Pierson, Tighe - 10:41 - 7:37
Richardson, Zach - 15:54 - 11:21
Ross, Sam - 11:51 - 8:27
Sears, Trevor - 10:37 - 7:35
Shilhanek, Logan - 8:44 - 6:14
Smits, Drew - 9:34 - 6:50
***
Cross country meets are scored using the top 7 runners from each team. The top 5 runners earn 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 7th runner finish, any remaining points 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 finished like this:
1) Tyngsborough
2) Hale
3) Hale
4) Hale
5) Tyngsborough
6) Hale
7) Hale
8) Hale
9) Hale
10) Hale
11) Hale
12) Tyngsborough
So, Hale gets 2 + 3 + 4 + 6 + 7 = 22 points. Because our 6th & 7th runners finished ahead of Tyngsborough's 3rd, 4th, & 5th, we displace those runners by two spots each, making it harder for them to win.
Tyngsborough finishes with 1 + 5 + 10 + 11 +12 = 39. Remember, once our 7th runner has finished, the remaining places go to the other team, so Tyngsborough automatically gets the points for 10th, 11th, and 12th place, even though we actually finished in two of those three spots.
For the boys race:
1) Hale
2) Hale
3) Tyngsborough
4) Tyngsborough
5) Tyngsborough
6) Tyngsborough
7) Hale
8) Tyngsborough
9) Hale
10) Hale
Both teams had 5 finishers in the top 10, so the points stop at 10th place.
Hale finishes with 1 + 2 + 7 + 9 + 10 = 29 points.
Tyngsborough gets 3 + 4 + 5 + 6 + 8 = 26 points.
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 short, flat course, so your time may be slightly faster 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: 1.4 miles, very flat - upper 60s, overcast
NAME - TIME - AVG MILE
GIRLS - won 22-39 (Season Record: 1-0)
Barrett, Lauren - 11:16 - 8:02
Collins, Caroline - 8:40 - 6:11
Disch, Eliana - 12:08 - 8:40
Gonsalves, Maya - 8:57 - 6:23
Grimard, MK - 10:57 - 7:49
Gross, Elizabeth - 10:39 - 7:36
Hanley, Grace - 12:24 - 8:51
Lynch, Allie - 11:35 - 8:16
Matranga, Jackie - 12:02 - 8:35
Matta, Mila - 10:34 - 7:32
McBride, Kate - 9:03 - 6:27
Morgan, Willow - 12:35 - 8:59
Moulton, Tori - 11:33 - 8:15
Rodstrom, Sarah - 10:53 - 7:46
Tadmor, Maia - 10:06 - 7:12
White, Jenny - 10:30 - 7:30
BOYS - lost 26-29 (Season Record: 0-1)
Adams, Alex - 10:42 - 7:38
Adams, Sam - 14:25 - 10:17
Beatty, Rand - 12:11 - 8:42
Duprey, Brayden - 9:46 - 6:58
Egan, Matt - 12:38 - 9:01
Emken, Robert - 11:21 - 8:06
Guiles, Sam - 9:00 - 6:25
Herbertz, Elias - 11:23 - 8:07
Jackson, Sawyer - 10:36 - 7:34
Kostas, Niko - 11:57 - 8:32
Lilliott, Erik - 10:07 - 7:13
London, Jack - 9:19 - 6:39
Mast, Tucker - 10:23 - 7:25
McKenna, Connor - 9:37 - 6:52
Messier, Lucas - 9:29 - 6:46
Pierson, Tighe - 10:41 - 7:37
Richardson, Zach - 15:54 - 11:21
Ross, Sam - 11:51 - 8:27
Sears, Trevor - 10:37 - 7:35
Shilhanek, Logan - 8:44 - 6:14
Smits, Drew - 9:34 - 6:50
***
Cross country meets are scored using the top 7 runners from each team. The top 5 runners earn 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 7th runner finish, any remaining points 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 finished like this:
1) Tyngsborough
2) Hale
3) Hale
4) Hale
5) Tyngsborough
6) Hale
7) Hale
8) Hale
9) Hale
10) Hale
11) Hale
12) Tyngsborough
So, Hale gets 2 + 3 + 4 + 6 + 7 = 22 points. Because our 6th & 7th runners finished ahead of Tyngsborough's 3rd, 4th, & 5th, we displace those runners by two spots each, making it harder for them to win.
Tyngsborough finishes with 1 + 5 + 10 + 11 +12 = 39. Remember, once our 7th runner has finished, the remaining places go to the other team, so Tyngsborough automatically gets the points for 10th, 11th, and 12th place, even though we actually finished in two of those three spots.
For the boys race:
1) Hale
2) Hale
3) Tyngsborough
4) Tyngsborough
5) Tyngsborough
6) Tyngsborough
7) Hale
8) Tyngsborough
9) Hale
10) Hale
Both teams had 5 finishers in the top 10, so the points stop at 10th place.
Hale finishes with 1 + 2 + 7 + 9 + 10 = 29 points.
Tyngsborough gets 3 + 4 + 5 + 6 + 8 = 26 points.
September 14, 2018
Workout - Friday, September 14
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
1.5 miles 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, and I'll see you at practice Monday!
Coach Ben
Full warm-up - 1/4 mile jog & stretch
1.5 miles 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, and I'll see you at practice Monday!
Coach Ben
September 11, 2018
Workout - Tuesday, September 11
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
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, and I'll see you at practice tomorrow!
Coach Ben
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, and I'll see you at practice tomorrow!
Coach Ben
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