Weekend Workout - Friday, September 30

This is your workout for this weekend: 

Full warm-up: 1/4 mile jog, stretches & drills

Workout: 2 - 2.5 mile jog (recovery day, so don't go too fast)

Cool down: 1/4 mile jog, stretches & drills

Form drills: marching As, A-skips, B-skips

If you have athletic activities on 2 of the 3 days this weekend (Friday, Saturday, & Sunday), you do not need to complete this workout - try to get at least one day of rest & recovery. 

Stay hydrated, stretch regularly, and I'll see you at practice on Monday!

MEET vs. LITTLETON - Thursday, September 29

Course: 3km, rolling - sunny, low 60s

GIRLS - won 24-37 (Season Record: 1-1)

 

NAME	TIME	AVG MILE
Aubrey Asara	17:41	9:29
Ibbie Bruosta	15:13	8:09
Emma Clark	15:08	8:06
Kate Duchesneau	16:39	8:55
Abby Hatch	17:02	9:08
Zoe Memont	14:34	7:48
Annabel Rivera	13:18	7:07
Azul Roberts	14:33	7:48
Clara Salamone	17:39	9:27
Natalie Sanborn	15:12	8:09
Lillie Saunders	16:28	8:49
Bella Spear	14:07	7:34
Ella Viacava Follis	16:45	8:59
Thea Wagman	15:59	8:34
Kellyn York	14:57	8:01

BOYS - won 20-42 (Season Record: 1-1)

NAME	TIME	AVG MILE
Gus Angelides	13:49	7:24
Bobby Bruosta	14:57	8:01
Paul Chamberland	14:51	7:57
Brayden Chancey	15:17	8:11
Colin Cistecky	12:15	6:34
Luca Fleming-Garcia	14:05	7:33
Jason Henry	19:13	10:18
Nolan MacLean	19:13	10:18
Tyler O'Neill	14:38	7:50
Emmett Price	17:08	9:11
Andrew Saulnier	15:37	8:22
Sean Saulnier	13:40	7:19
Jack Shippee	14:23	7:42
Wes Stewart	18:03	9:40
Joe Tripi	19:16	10:20
John Tripi	18:33	9:56
Zach Wagman	12:22	6:37
Jackson Wiltz	13:44	7:21
Caleb Wu	15:30	8:18

***

MEET at BROMFIELD - Friday, September 23

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. Depending on the size of the opposing team, your placement can vary greatly - you might run a great race against a bigger team and finish 20th, but run worse against a smaller team and get 15th. Places can be deceiving, but the stopwatch NEVER lies. 

I've also included an average mile pace - this will give us a rough comparison between races of different lengths and terrains. 

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

***

Course: ~1.7 miles, mostly flat - windy & cool, high 50s

BOYS - lost 25-30 (Season Record: 0-1)

NAME	TIME	AVG MILE
Gus Angelides	12:54	7:35
Bobby Bruosta	13:44	8:04
Paul Chamberland	12:38	7:25
Brayden Chancey	14:59	8:48
Colin Cistecky	10:43	6:18
Luca Fleming-Garcia	12:09	7:08
Jason Henry	18:38	10:57
Nolan MacLean	16:43	9:49
Jon Mascia	20:16	11:55
Tyler O'Neill	12:22	7:16
Emmett Price	15:35	9:10
Andrew Saulnier	18:13	10:42
Sean Saulnier	11:38	6:50
Jack Shippee	12:31	7:21
Wes Stewart	20:16	11:55
Joe Tripi	15:28	9:05
John Tripi	16:44	9:50
Zach Wagman	10:46	6:20
Jackson Wiltz	12:21	7:15
Caleb Wu	14:45	8:40

GIRLS - lost 25-30 (Season Record: 0-1)

NAME	TIME	AVG MILE
Aubrey Asara	16:31	9:42
Ibbie Bruosta	13:56	8:11
Emma Clark	13:20	7:50
Kate Duchesneau	14:33	8:33
Riley Flynn	16:29	9:41
Abby Hatch	16:28	9:41
Zoe Memont	13:08	7:43
Nora Miller	19:11	11:17
Annabel Rivera	11:44	6:54
Azul Roberts	13:06	7:42
Clara Salmone	16:29	9:41
Natalie Sanborn	14:03	8:15
Lillie Saunders	14:23	8:27
Bella Spear	12:40	7:27
Ella Viacava Follis	14:59	8:48
Mia Vuolo	16:39	9:47
Thea Wagman	14:27	8:30
Kellyn York	13:43	8:04

***

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 runners) are used to displace the opposition. 

Each runner is awarded points for the place they finish: 1st place gets 1 point, 2nd place gets 2 points, and so on. Once a team has its 7th runner finish, any remaining points places go to the opposing team, regardless of who finished in those spots. 

The points for the top 5 runners from each team are added up, and the team with the lowest total score wins the meet. 

For both of today's races, the top 11 finished exactly the same - I think it's first time I've seen that happen in my 14 years at Hale!

1) Bromfield

2) Hale

3) Bromfield

4) Hale

5) Bromfield

6) Hale

7) Bromfield 

8) Hale

9) Bromfield

10) Hale

11) Hale

Hale gets 2 + 4 + 6 + 8 + 10 = 30 points. Even though our 6th runner finished ahead of their 6th runner, only the top 5 count for scoring, so there is not displacement. 

Bromfield finishes with 1 + 3 + 5+ 7 + 9 = 25 points. 

***

Weekend Workout - Friday, September 16

This is your workout for the weekend: 

Full warm-up: 1/4 mile jog, stretches & drills
1.5 - 2 mile jog (nice & easy - try not to stop and walk)
3 fast 15 second strides (about 75% max speed - faster than jog, slower than sprint)

Form drills (marching As, A-skips, B-skips)

If you've been experiencing any pain or injury after this week, take the weekend off from running if possible. Care for your injuries, stretch every couple of hours (especially your calves & hamstrings), and prepare for Monday's meet.

If you have athletic activities on 2 of the 3 days this weekend (Friday, Saturday, & Sunday), you do not need to complete this workout - try to get at least one day of rest & recovery. 

Stay hydrated, get plenty of sleep, and I'll see you on Monday for our first meet of the year!

Coach Ben