September 27, 2024

Weekend Workout - Friday, September 27

If you are not joining us for our optional practice at the high school, here is your workout for this weekend: 

Full warm-up: 1/4 mile jog, stretches & drills
Workout: 2 - 2.5 mile jog (recovery day - run at conversation pace)
Cool down: 1/4 mile jog, stretches & drills
Form drills: marching As, A-skips, B-skips

Watch these 2 videos to help improve your form on your A-skips and 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. 

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 practice.

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

September 26, 2024

MEET vs. LITTLETON - Thursday, September 26

Course: 3km, rolling - light rain, low 70s

BOYS - lost 26-30
Season Record: 1-1

NAMETIMEAVG MILE
Abe Angelides15:598:34
Colin Cistecky10:555:51
Jack Dwyer17:579:37
Lucas Follettie18:039:40
Alex Goldberg18:309:55
Collin Hatch13:317:14
Jason Henry21:0011:15
Ethan Holmgren14:467:55
Fionn Hyland16:088:39
Evan Jusseaume16:559:04
Gamaliel Kassa12:116:32
Marshall Maier13:016:58
Sariv Mathur18:319:55
Fergus Moran15:388:23
James O'Brien12:266:40
Cooper Patterson15:318:19
Corbin Patterson15:318:19
Emmett Price15:568:32
Teo Rivera17:469:31
Jack Sadler12:296:41
Andrew Saulnier13:397:19
Troy Scribner15:498:28
Jack Shippee13:127:04
Wes Stewart15:338:20
John Tripi15:588:33
Justin Wang15:368:22
Caleb Wu14:077:34


GIRLS - won 15-50*
Season Record: 2-0
*Littleton did not have 5 finishers, so this officially goes down as a forfeit

NAMETIMEAVG MILE
Hayley Boucher16:509:01
Ibbie Bruosta14:097:35
Maddison Cavallaro15:058:05
Emma Clark12:436:49
Isis De Souza23:0812:24
Alice Dobbs14:207:41
Kate Duchesneau16:589:05
Madison Fratto12:576:56
Gracie Hartnagel14:217:41
Lila Kirk16:038:36
Reagan Lafferty18:149:46
Nora Miller15:248:15
Amelie Plante19:2810:26
Hannah Grace Porter21:5711:46
Hazel Price15:178:11
Natalie Sanborn12:476:51
Holly Santos15:038:04
Bella Sarro14:207:41
Lillie Saunders14:427:53
Lindsey Shippee14:527:58
Grace Spataro16:098:39
Ella Viacava Follis17:169:15
Gianna Vivirito14:507:57
Thea Wagman14:187:40
Rylie Warner13:217:09
Kellyn York13:077:02

***

September 20, 2024

Weekend Workout - Friday, September 20

This is your workout for the weekend: 

Full warm-up: 1/4 mile jog, stretches & drills
Workout: 2 - 3 mile jog (recovery day - run at conversation pace)
Cool down: 1/4 mile jog, stretches & drills
Form drills: marching As, A-skips, B-skips

Watch these 2 videos to help you practice A-skips and B-skips:
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. 

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 practice.

Stay hydrated, get plenty of sleep, and I'll see you on Monday!

September 19, 2024

MEET vs. BROMFIELD - Thursday, 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. 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: 3km, rolling - partly sunny, high 70s

BOYS - won 22-37
Season Record: 1-0

NAME TIME AVG MILE
Abe Angelides 16:28 8:49
Gus Angelides 14:10 7:35
Leo Birnbaum 16:57 9:05
Colin Cistecky 11:01 5:54
Gabriel D'Auria 24:34 13:10
Jack Dwyer 19:08 10:15
Lucas Follettie 19:13 10:18
Alex Goldberg 16:58 9:05
Collin Hatch 14:08 7:34
Jason Henry 21:40 11:37
Ethan Holmgren 15:23 8:15
Evan Jusseaume 17:11 9:12
Gamaliel Kassa 11:56 6:24
Marshall Maier 13:15 7:06
Sariv Mathur 17:50 9:33
Fergus Moran 15:26 8:16
James O'Brien 13:03 6:59
Cooper Patterson 15:56 8:32
Corbin Patterson 16:27 8:49
Emmett Price 15:48 8:28
Jack Sadler 12:35 6:44
Andrew Saulnier 14:29 7:46
Troy Scribner 15:37 8:22
Jack Shippee 13:14 7:05
Wes Stewart 15:46 8:27
John Tripi 17:22 9:18
Justin Wang 16:55 9:04
Caleb Wu 13:24 7:11



GIRLS - won 15-50*
Season Record (1-0)
*Bromfield did not have 5 finishers, so this officially goes down as a forfeit

NAME TIME AVG MILE
Hayley Boucher 18:02 9:40
Ibbie Bruosta 14:36 7:49
Maddison Cavallaro 16:38 8:55
Emma Clark 13:09 7:03
Gaia D'Auria 29:49 15:59
Isis De Souza 21:20 11:26
Abby Dexter 22:25 12:01
Alice Dobbs 15:18 8:12
Kate Duchesneau 18:04 9:41
Madison Fratto 13:47 7:23
Gracie Hartnagel 15:22 8:14
Lila Kirk 17:14 9:14
Nora Miller 17:12 9:13
Amelie Plante 20:06 10:46
Hazel Price 15:47 8:27
Natalie Sanborn 13:18 7:07
Holly Santos 16:00 8:34
Bella Sarro 14:52 7:58
Lillie Saunders 14:52 7:58
Lindsey Shippee 14:45 7:54
Grace Spataro 21:17 11:24
Ella Viacava Follis 20:27 10:58
Gianna Vivirito 15:42 8:25
Thea Wagman 15:04 8:04
Rylie Warner 14:05 7:33
Kellyn York 13:18 7:07


***

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 today's boys race, the top 14 finishers looked like this:
1) Hale
2) Hale
3) Bromfield
4) Bromfield
5) Hale
6) Hale
7) Bromfield 
8) Hale
9) Hale
10) Hale
11) Bromfield
12) Hale
13) Hale
14) Bromfield

Hale gets 1 + 2 + 5 + 6 + 8 = 22 points. Additionally, our 6th and 7th runners placed ahead of Bromfield's 4th runner, which increases their team score and makes it harder for them to win. 

Bromfield finishes with 3 + 4 + 7 + 11 + 12 = 37 points. Even though our 8th runner finished in 12th place, only the top 7 factor into scoring - since our 7th runner has already finished, Bromfield gets the points for 12th place by default. 

In the girls race, Bromfield did not have enough athletes to field a team score (you need to have 5 finishers), so here is last year's result for another example:
1) Hale
2) Hale
3) Hale
4) Bromfield
5) Hale
6) Hale
7) Bromfield 
8) Bromfield
9) Bromfield
10) Hale
11) Hale
12) Hale
13) Hale
14) Bromfield

Hale gets 1 + 2 + 3 + 5 + 6 = 17 points. Both our 6th runner and 7th runner finished ahead of their 5th runner, so we push their point total higher due to displacement. Our 8th runner and 9th runners finished ahead of their 5th runner as well, but only the top 7 factor into the scoring calculation. 

Bromfield finishes with 4 + 7 + 8 + 9 + 12 = 40 points. Even though their 5th runner actually finished 14th, because the scoring calculation stops after our top 7 they are automatically awarded the points for 12th place. 

September 13, 2024

Weekend Workout - Friday, September 13

 This is your workout for the weekend: 

Full warm-up: 1/4 mile jog, stretches & drills
Workout: 1.5 - 2 mile jog (nice & easy - try not to stop and walk)
4-6 fast 15 second strides 
~75% max speed - faster than a jog, slower than a sprint
 Walk back recovery - when you get back to your starting line, start your next stride
Cool down: 1/4 mile jog, stretches & drills
Form drills: marching As, A-skips, B-skips

Watch these 2 videos to help you practice A-skips and B-skips:
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 practice.

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!

September 11, 2024

Workout - Wednesday, September 11

This is your workout for today: 

Full warm-up: 1/4 mile jog, stretches & drills
Workout: 2 - 2.5 mile jog (nice & easy - try not to stop and walk)
Cool down: 1/4 mile jog, stretches & drills
Form drills: marching As, A-skips, B-skips

Watch these 2 videos to help you practice A-skips and B-skips:

Stay hydrated, get plenty of sleep, and check back on Friday for your weekend workout!

September 2, 2024

2024 HALE XC INFORMATION

Welcome to the 2024 season of the Hale Cross Country team! I can't wait for our season to get started, and I'm looking forward to our first practice on Monday, September 9!

Team Information Sheet: LINK 

Team Calendar: LINK

Preseason Checklist: LINK

If you have any questions, please send me an email - see you at practice next week!