2019 STATE CHAMPIONSHIP - Saturday, November 9

Great job by everyone yesterday - way to cap off a great season!

Full Results (LINK)

GIRLS 8th GRADE RACE
111. Ali Anderson - 16:10 - 8:41
114. Eliana Disch - 16:15 - 8:44
131. Hannah Reardon - 17:41 - 9:30


GIRLS 7th GRADE RACE
97. Marlena Herbertz - 15:24 - 8:17


BOYS 7th GRADE RACE
83. Trevor Sears - 13:35 - 7:18
161. Sebastian Fleming-Garcia - 15:13 - 8:11
195. Elias Herbertz - 15:51 - 8:31
227. Rand Beatty - 17:51 - 9:36

GIRLS 6th GRADE RACE
99. Grace Guthrie - 15:19 - 8:14
143. Bella Anderson - 16:10 - 8:41


BOYS 6th GRADE RACE
179. William Hoeffler - 15:22 - 8:16
218. Ryan Hodges - 16:27 - 8:50


GIRLS TEAM CHAMPIONSHIP - 1st PLACE!
1. Ali Saunders - 11:16 - 6:03
2. Caroline Collins - 11:35 - 6:14
6. Kate McBride - 12:07 - 6:31
34. Maya Gonsalves - 13:16 - 7:08
54. Maia Tadmor - 13:47 - 7:25
59. Mila Matta - 13:53 - 7:28
80. Ella Kerr - 14:28 - 7:47


BOYS TEAM CHAMPIONSHIP - 12th PLACE
29. Aaron Ricketts - 11:46 - 6:20
72. Andrew Fagan - 12:40 - 6:48
73. Drew Smits - 12:40 - 6:48
74. Jack London - 12:41 - 6:49
105. Kyle Milhomme - 13:06 - 7:02
128. George Taylor - 13:27 - 7:14
133. Chris Milhomme - 13:36 - 7:19


***

Workout - Friday, November 8

1/4 mile warm-up (stretches & drills)
Form drills (marching A's, A-skips, B-skips)

1 mile jog
2 race-pace strides (30 seconds long)
2 hard sprints (15 seconds long)
1/2 mile cool down

Stretch after you finish

***

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

Coach Ben

Workout - Friday, November 1

This is today's workout - if you have another athletic activity, you do not have to complete this workout. If you are nursing an injury, you should cut this workout in half.

Warm-up (stretches & drills)

Form drills (marching A's, A-skips, & B-skips)

2 - 3 mile jog (nice & easy)

Enjoy your weekend, and I'll see you at practice on Monday!

Coach Ben

2019 MASS STATE XC CHAMPIONSHIP

COURSE MAP: LINK

COURSE VIDEO TOUR: 

NASHOBA CHAMPIONSHIP - Tuesday, October 29

Course: 2.1 miles, hilly - low 50s, occasional drops

NAME - TIME - AVG MILE

COMBINED SCORES
1. Sawyer - 69 points (46 + 23)
2. HALE - 78 points (25 + 53)
3. Burbank - 121 points (63 + 58)


GIRLS - 1st Place (25-46-63)
Final Season Record: 7-0
Anderson, Ali - 19:35 - 9:20
Anderson, Bella - 18:10 - 8:40
Collins, Caroline - 13:06 - 6:15
Disch, Eliana - 19:36 - 9:20
Gonsalves, Maya - 15:41 - 7:29
Guthrie, Grace - 16:55 - 8:04
Herbertz, Marlena - 16:57 - 8:05
Kerr, Ella - 16:01 - 7:38
Matranga, Jackie - 18:51 - 8:59
Matta, Mila - 15:42 - 7:29
McBride, Kate - 14:01 - 6:41
Miller, Finnley - 20:28 - 9:45
Reardon, Hannah - 19:33 - 9:19
Saunders, Ali - 12:47 - 6:06
Tadmor, Maia - 15:40 - 7:28

Valentino, Jill - 17:03 - 8:08

BOYS - 2nd Place (23-53-58)
Final Season Record: 2-5
Beatty, Rand - 22:00 - 10:29
Fagan, Andrew - 14:15 - 6:48
Fleming-Garcia, Sebastian - 17:17 - 8:14
Herbertz, Elias - 18:32 - 8:50
Hodges, Ryan - 20:33 - 9:48
Hoeffler, William - 21:50 - 10:24
London, Jack - 14:22 - 6:51
Milhomme, Chris - 15:40 - 7:28
Milhomme, Kyle - 15:06 - 7:12
Mischel, Ryan - 16:58 - 8:05
Ricketts, Aaron - 13:43 - 6:32
Rocca, Jonathan - 18:21 - 8:45
Rohrberg, Lukas - 18:22 - 8:45
Sears, Trevor - 15:18 - 7:18
Seith, Dayton - 17:22 - 8:17
Taylor, George - 15:22 - 7:20
Tripi, Thomas - 17:53 - 8:31

***

Workout - Thursday, October 24

This is your workout - complete this either today or tomorrow, and take the other day off.

Full warm-up (1/4 mile jog, stretch, and drills)
Form drills (marching As, A-skips, B-skips)
30 minute run - easy distance (around 3 miles)

Stay hydrated, get plenty of rest, and get ready for our meet on Tuesday - enjoy your weekend!

Coach Ben

Workout - Friday, October 18

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

Full 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 enjoy your weekend!

Coach Ben

MEET at GROTON-DUNSTABLE - Wednesday, October 16

Course: 1.8 miles, small hills - upper 50s, windy, overcast

NAME - TIME - AVG MILE


BOYS - lost 17-43 (Season Record: 1-4)
Beatty, Rand - 21:09 - 11:45
Fagan, Andrew - 12:29 - 6:57
Fleming-Garcia, Sebastian - 15:18 - 8:30
Hodges, Ryan - 17:55 - 9:58
Hoeffler, William - 14:48 - 8:14
Kostas, Niko - 15:08 - 8:25
London, Jack - 12:33 - 6:59
Milhomme, Chris - 13:30 - 7:30
Milhomme, Kyle - 13:32 - 7:32
Mischel, Ryan - 14:26 - 8:02
Ricketts, Aaron - 11:51 - 6:35
Rocca, Jonathan - 16:01 - 8:54
Rohrberg, Lukas - 14:54 - 8:17
Sears, Trevor - 13:16 - 7:23
Seith, Dayton - 14:47 - 8:13
Taylor, George - 13:11 - 7:20


GIRLS - won 22-33 (Season Record: 5-0)
Anderson, Ali - 16:54 - 9:24
Anderson, Bella - 14:14 - 7:55
Collins, Caroline - 11:21 - 6:19
Disch, Eliana - 16:56 - 9:25
Gonsalves, Maya - 13:48 - 7:40
Guthrie, Grace - 14:07 - 7:51
Herbertz, Marlena - 15:13 - 8:28
Kerr, Ella - 14:00 - 7:47
Matranga, Jackie - 16:30 - 9:10
Matta, Mila - 14:37 - 8:08
McBride, Kate - 12:10 - 6:46
Reardon, Hannah - 16:53 - 9:23
Saunders, Ali - 11:14 - 6:15
Tadmor, Maia - 13:53 - 7:43

Valentino, Jill - 15:23 - 8:33

***

Workout - Monday, October 14

Reminder that we will be having an optional practice at the Stow Town Forest from 1:30-3:00pm.

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)
6-7 hill sprints (15-20 second sprints up hill, walk back to bottom & go again)
1/2 mile cool down
Stretch again

See you at practice tomorrow!

Coach Ben

Workout - Friday, October 11

This is today's workout - 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)
2 mile jog maximum - nice & easy (recovery day, so no major efforts)

Stay hydrated and get some rest this weekend!

Coach Ben

MEET at NISSITISSIT - Monday, October 7

Course: 1.58 miles, mostly flat, pavement and grass - mid 70s, overcast

NAME - TIME - AVG MILE

GIRLS - won 20-35 (Season Record: 4-0)
Anderson, Ali - 14:26 - 9:09
Anderson, Bella - 14:40 - 9:17
Collins, Caroline - 9:32 - 6:03
Disch, Eliana - 14:27 - 9:09
Gonsalves, Maya - 11:55 - 7:33
Guthrie, Grace - 13:15 - 8:24
Herbertz, Marlena - 13:04 - 8:17
Kerr, Ella - 12:12 - 7:44
Matranga, Jackie - 14:50 - 9:24
Matta, Mila - 12:15 - 7:46
McBride, Kate - 10:27 - 6:37
Miller, Finnley - 15:41 - 9:56
Reardon, Hannah - 14:57 - 9:28
Saunders, Ali - 9:39 - 6:07
Tadmor, Maia - 12:14 - 7:45

Valentino, Jill - 13:40 - 8:39

BOYS - lost 24-32 (Season Record: 1-3)
Beatty, Rand - 17:53 - 11:20
Fagan, Andrew - 10:45 - 6:49
Fleming-Garcia, Sebastian - 13:51 - 8:46
Hodges, Ryan - 15:33 - 9:51
Kostas, Niko - 13:53 - 8:48
Messier, Lucas - 11:03 - 7:00
Milhomme, Chris - 11:19 - 7:10
Milhomme, Kyle - 11:55 - 7:33
Pierson, Tighe - 11:51 - 7:30
Ricketts, Aaron - 9:47 - 6:12
Rocca, Jonathan - 14:16 - 9:02
Rohrberg, Lukas - 12:27 - 7:53
Sears, Trevor - 11:50 - 7:30
Smits, Andrew - 10:32 - 6:40
Taylor, George - 12:28 - 7:54
Tripi, Thomas - 13:05 - 8:17

***

Workout - Friday, September 27

This is today's workout - if you have another athletic activity, you do not have to complete this workout. If you are nursing an injury, you do not have to complete this workout - you are welcome to try it, but cut the distance by at least half.

1/4 mile warm-up
Stretches & drills
Form drills (marching As, A-skips, B-skips)
3 mile jog - nice & easy (recovery day, so no hard efforts)

Stay hydrated, and get some rest this weekend!

Coach Ben

MEET at BROMFIELD - Thursday, September 26

Course: 1.7 miles, flat, gravel - 70, rainy

NAME - TIME - AVG MILE

BOYS - lost 28-30 (Season Record: 1-2)
Beatty, Rand - 17:27 - 10:16
Fagan, Andrew - 11:18 - 6:39
Fleming-Garcia, Sebastian - 14:20 - 8:26
Hodges, Ryan - 17:30 - 10:18
Hoeffler, William - 13:50 - 8:09
Kostas, Niko - 15:43 - 9:15
London, Jack - 11:41 - 6:53
Messier, Lucas - 11:17 - 6:39
Milhomme, Chris - 12:05 - 7:07
Milhomme, Kyle - 12:18 - 7:15
Mischel, Ryan - 13:10 - 7:45
Pierson, Tighe - 12:42 - 7:29
Ricketts, Aaron - 11:16 - 6:38
Rocca, Jonathan - 15:48 - 9:18
Rohrberg, Lukas - 12:44 - 7:30
Sears, Trevor - 12:31 - 7:22
Smits, Andrew - 11:50 - 6:58
Taylor, George - 11:44 - 6:55

Tripi, Thomas - 14:22 - 8:28

GIRLS - won 17-38 (Season Record: 3-0)
Anderson, Bella - 14:18 - 8:25
Collins, Caroline - 10:40 - 6:17
Disch, Eliana - 15:56 - 9:23
Guthrie, Grace - 13:46 - 8:06
Herbertz, Marlena - 14:12 - 8:22
Kerr, Ella - 13:17 - 7:49
McBride, Kate - 11:03 - 6:30
Miller, Finnley - 16:16 - 9:35
Reardon, Hannah - 15:44 - 9:16
Saunders, Ali - 10:21 - 6:06
Tadmor, Maia - 12:32 - 7:23
Valentino, Jill - 14:14 - 8:23

***

Workout - Friday, September 20

This is today's workout - 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)
2-2.5 mile jog - nice & easy (recovery day, so no major efforts)

Stay hydrated and get some rest this weekend!

Coach Ben

MEET at HAWTHORNE BROOK - Thursday, September 19

Course: 1.9 miles, rolling trails - 70, sunny

NAME - TIME - AVG MILE

BOYS - lost 18-40 (Season Record: 1-1)
Beatty, Rand - 19:26 - 10:14
Fagan, Andrew - 12:22 - 6:31
Fleming-Garcia, Sebastian - 16:21 - 8:37
Herbertz, Elias - 16:33 - 8:43
Hodges, Ryan - 19:08 - 10:05
Hoeffler, William - 15:21 - 8:05
Kostas, Niko - 17:38 - 9:17
London, Jack - 13:17 - 7:00
Milhomme, Chris - 13:30 - 7:07
Milhomme, Kyle - 14:01 - 7:23
Mischel, Ryan - 14:25 - 7:36
Rocca, Jonathan - 17:35 - 9:16
Rohrberg, Lukas - 15:30 - 8:10
Sears, Trevor - 14:41 - 7:44
Seith, Dayton - 17:20 - 9:08
Smits, Andrew - 14:21 - 7:33
Taylor, George - 14:33 - 7:40

Tripi, Thomas - 18:08 - 9:33

GIRLS - won 20-36 (Season Record: 2-0)
Anderson, Ali - 19:18 - 10:10
Anderson, Bella - 16:15 - 8:34
Collins, Caroline - 12:08 - 6:24
Disch, Eliana - 19:20 - 10:11
Guthrie, Grace - 16:27 - 8:40
Herbertz, Marlena - 16:01 - 8:26
Kerr, Ella - 15:49 - 8:20
Matranga, Jackie - 17:58 - 9:28
Matta, Mila - 15:14 - 8:02
McBride, Kate - 12:57 - 6:49
Moulton, Tori - 18:31 - 9:45
Reardon, Hannah - 18:39 - 9:49
Saunders, Ali - 11:57 - 6:18
Valentino, Jill - 16:56 - 8:55

***

Workout - Wednesday, September 18

This is your workout for today - if you have another athletic activity, you do not have to complete this workout. Remember that we have a meet tomorrow, so you need to do something athletic today.

Warm-up (stretches & drills)
Form drills (marching As, A-skips, B-skips)
1-1.5 mile jog (nice & easy)
4-5 hard 20-second strides (start & finish practice)

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

Coach Ben

MEET at TYNGSBOROUGH - Friday, September 13

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 runners - 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 differing lengths and terrains.

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

***

Course: 1.8 miles, hilly - 70, sunny

NAME - TIME - AVG MILE

GIRLS - won 15-48 (Season Record: 1-0)
Anderson, Bella - 16:52 - 9:23
Barrett, Lauren - 17:31 - 9:44
Collins, Caroline - 12:11 - 6:47
Disch, Eliana - 20:04 - 11:09
Guthrie, Grace - 16:36 - 9:14
Herbertz, Marlena - 16:44 - 9:18
Kerr, Ella - 16:39 - 9:15
Matranga, Jackie - 18:14 - 10:08
Matta, Mila - 14:55 - 8:18
McBride, Kate - 13:13 - 7:21
Miller, Finnley - 18:24 - 10:14
Moulton, Tori - 18:22 - 10:13
Reardon, Hannah - 19:57 - 11:05
Saunders, Ali - 12:03 - 6:42
Tadmor, Maia - 14:54 - 8:17

Valentino, Jill - 17:01 - 9:28

BOYS - won 19-38 (Season Record: 1-0)
Beatty, Rand - 19:56 - 11:05
Egan, Matt - 19:55 - 11:04
Emken, Robert - 16:33 - 9:12
Fagan, Andrew - 13:11 - 7:20
Fleming-Garcia, Sebastian - 19:28 - 10:49
Hodges, Ryan - 22:28 - 12:29
Hoeffler, William - 15:13 - 8:28
Kostas, Niko - 17:54 - 9:57
London, Jack - 13:03 - 7:15
Messier, Lucas - 12:56 - 7:12

Milhomme, Chris - 14:09 - 7:52
Milhomme, Kyle - 14:19 - 7:58
Pierson, Tighe - 14:27 - 8:02
Rocca, Jonathan - 18:11 - 10:07
Rohrberg, Lukas - 16:02 - 8:55
Sears, Trevor - 14:24 - 8:00
Seith, Dayton - 16:29 - 9:10
Smits, Andrew - 14:07 - 7:51

Taylor, George - 14:27 - 8:02

***

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 one 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 the meet.

For today's girls race, the top 12 finished like this:
1) Hale
2) Hale
3) Hale
4) Hale
5) Hale
6) Tyngsborough
7) Hale
8) Hale
9) Hale
10) Hale
11) Hale
12) Hale

Hale gets 1 + 2 + 3 + 4 + 5 = 15 points. Because our 6th and 7th runners finished ahead of Tyngsborough's 2nd, 3rd, 4th, & 5th runners, we displace those runners by two spots each, making it harder for them to win.

Tyngsborough finishes with 6 + 9 + 10 + 11 + 12 = 48 points. Remember, once our 7th runner has finished, the remaining places automatically go to the other team, so Tyngsborough gets the points for 9th, 10th, 11th, and 12th place, even though we had runners finish in those positions.

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

Hale finishes with 1 + 2 + 3 + 6 + 7 = 19 points, and our 6th and 7th displace Tyngsborough's 5th runner.

Tyngsborough gets 4 + 5 + 8 + 9 + 12 = 38 points - again, they automatically get the points for 12th place since our 7th runner finished in 11th.

***

Workout - Friday, September 6

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 like we do at practice
1.5 miles of easy jogging

Try to manage your effort evenly throughout your run - you should be able to maintain a conversation during your run without speaking faster than usual or taking breaths between every word. I'd like for you to try not to stop and walk during your run - you should not be going very fast.

Make sure you stay hydrated over the weekend, and I'll see you at practice on Monday!

Coach Ben

2019 REGISTRATION INFORMATION

First practice of the year is Wednesday, September 4! Make sure you register before then!

Online Registration: LINK

District Online Payment System: LINK

Meet Schedule: LINK

***

Welcome to the 2019 season of the Hale cross country team! I’m very excited to be back coaching the team this fall for my 12th season, and I can’t wait for us to get started! This year, I will be teaching a little further away from Hale, so I will be relying on an assistant coach to get practices & meet day preparation started - a big thank you to Sara Anderson, who will be helping me out again this season to make it possible for me to coach the team again!

PARTICIPATION REQUIREMENTS

The Hale cross country team is open to any student who wishes to participate, provided the following criteria are met:

- A student must be in good academic standing (refer to the Hale student handbook).

- A student will not be able to practice or compete until an up-to-date physical is on file. The physical must have been conducted within the past 13 months; the physical on file needs to be replaced with a newer physical if the 13-month period expires mid-season.

- Online Registration must be completed before the first team practice of the season (Wednesday, September 4). 

- A User Fee of $55 must be paid before the first meet. All checks should be made out to Hale Middle School and submitted to the school office.

Team members must plan on attending all team events, including practices, and they cannot miss any team event to attend another non-school-sponsored sport. If an athlete has a conflict with a school-sponsored activity, such as an extra help session, instrument lesson, or club meeting, please let the coach know in advance. I do allow team members to miss practice for club meetings / band practice / extra help sessions, but I do ask that team members be in attendance for all meets. If an athlete is unable to attend a team event due to illness, religious observance, or other unexpected conflict, please contact the coach.

PRACTICES

Practices will be held every Monday through Thursday unless there is a scheduled meet. Practice will run from 2:30pm to 3:45pm. Please bring a pair of running shoes or sneakers, a pair of athletic shorts or sweatpants, and a weather-appropriate shirt. You will be practicing into late October, and some of you may run into November, so please dress accordingly!

If the weather outside is too poor to conduct an outdoor practice, we will hold that day’s practice in the school gym. Should the weather be bordering on dangerous, I will cancel practice outright. Be advised: I only cancel practices in extreme circumstances. If a practice is canceled, I will notify parents via e-mail, and there will be an announcement made at the school to inform the athletes. If you do not hear anything, assume that the practice is still on.

There may be additional practices on Fridays and Columbus Day, depending on what I feel we need to focus our training on. These practices will be announced in advance, and they will be held off campus at one of the town’s conservation areas. I know that not everyone has easy access to transportation, so any practice held on a Friday or Columbus Day is optional - attendance is not required. If you can make these practices, that’s great - be advised that these workouts will be challenging, and they will be designed to target specific areas of our training that we can’t address at Hale. If you are unable to make it, that’s totally fine - enjoy your day off, and we will see you at our next regularly scheduled team event.

MEETS

Our home meets will be held at Hale Middle School. I will try to start them as soon as possible, but they generally start shortly after 3:45pm. The delay is usually due to the other team: they have to travel from their school to us, then they need to walk the course so that they know where they’re going. Our course is one of the longer races we will run this year, coming in at about 3km (1.87mi) in length. You are always more than welcome to come watch our meets - if you arrive late, please be careful of athletes running down Hartley Road, as the meet may have already started.

For our away meets, there will be a bus that takes students to the meet and back to Hale. If you are interested in coming to watch, I will try to provide an address to our away meets. There are three options to return to Hale from our away meets:

- OPTION 1: Your athlete returns to Hale on the bus. If your athlete is returning to Hale on the bus, I do not need to know in advance.

- OPTION 2: Your athlete goes home with a parent/guardian. If you are taking your own athlete, I do not need to know in advance. Please check in with me before you leave.

- OPTION 3: Your athlete goes home with someone else. If your athlete is going with any other individual, advance notice is required. Please send me an email before we get on the bus the day of the meet (approx. 2:30pm). If no notice is received, your child will return to Hale on the bus.

STATE CHAMPIONSHIP MEET / ADDITIONAL MEETS

We will be competing in the Massachusetts Middle School Cross Country Championship this fall. It will be held on Saturday, November 9 at Willard Field in Devens, MA. This meet is open to anyone on the team who wishes to participate; anyone who enters will be able to run in a race. Please mark your calendars and let me know if you are interested in competing.

We may also be participating in another invitational meet in late October, depending on what our schedule looks like - I will send along more details as the day approaches.

MEET RESULTS

I have set up a page at Blogger to post results from all our meets, optional workouts, links to the season schedule, and other important information - check it out when you get the chance: coachbenlangelo.blogspot.com

***