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
September 27, 2019
September 26, 2019
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
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
***
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
September 20, 2019
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
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
September 19, 2019
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
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
***
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
***
September 18, 2019
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
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
September 13, 2019
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
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
***
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.
***
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
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.
***
September 6, 2019
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
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
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