|
|
Post by Coach Burlingame on Jun 13, 2010 12:55:22 GMT -5
Just making a general post so that you guys can start reviving the board and get ready for the season. More updates to follow!
Coach B.
|
|
|
|
Post by Coach Burlingame on Jun 13, 2010 13:30:32 GMT -5
Pre-Season Goals:
1) Stay healthy and get strong. Implement good stretching, strides, footdrills, hill and core work into your summer to build strength and flexibility. If you feel any discomfort or pain outside normal soreness dial back the summer work until you are healthy.
2) Accumulate monster mileage. As safely as possible build up to 75+ mile weeks using morning and evening doubles and long runs on Saturdays. Take Sunday off to help mitigate the heavy wear and tear on legs. Be mindful of your footwear as you train - most injuries are from worn-out or improper shoes. The goal is to come into the season in the same shape or better shape than you left it last fall. You are elite runners - come into the season confident in the way that you prepared.
3) Stay connected! Communicate weekly with one another and with me via txt message or this message board. You guys are doing this for one another and your teammates and coach depend on you. We are a family now and our season will live or die by our commitment to our work-ethic and success.
SISU,
Coach B.
|
|
|
|
Post by CoyDog on Jul 21, 2010 12:02:01 GMT -5
According to Bill Meylan, NY's most respected XC ranker:
1 FM 160 (03-AA)
1 Warwick 160 (09-AA)
1 Shaker 160 (02-AA)
4 North Rockland 220 (01-AA)
5 Saratoga 260 (02-AA)
6 Rush-Henrietta 265 (05-AA)
7 Queensbury 310 (02-A )
7 Burnt Hills 310 (02-A )
7 Chaminade 310 (CHSAA)
10 Calhoun 340 (08-A )
11 Honeoye Falls-L 350 (05-A )
12 Arlington 370 (01-AA)
12 Shenendehowa 370 (02-AA)
14 Shoreham-Wad 379 (11-A )
15 St. Anthonys 380 (CHSAA)
15 West Genesee 380 (03-AA)
17 Guilderland 400 (02-AA)
18 Collegiate 410 (AIS )
19 CNS 420 (03-AA)
20 Connetquot 430 (11-AA)
21 Pittsford Suth 440 (05-A )
22 Ithaca 445 (04-AA)
23 McQuaid 450 (05-A )
24 Smithtown 460 (11-AA)
25 Monsignor Farrell 470 (CHSAA)
26 Vestal 500 (04-A )
27 Suffern 505 (01-AA)
Not a bad start. We're only 60 points out of top ten in the entire state, ALL CLASSES. We can do it, but the hard work needs to be going on right now. Keep those mileage threads going, get on each other's asses about running, and make sure you're hitting the roads or trails AS MUCH AS POSSIBLE!!! Top ten is not unrealistic if you guys all want it. YOU NEED TO WANT IT!!!!
And for gals:
1 FM 70 (03-AA)
2 Saratoga 80 (02-AA)
3 Queensbury 200 (02-A )
4 North Rockland 260 (01-AA)
4 Burnt Hills 260 (02-A )
4 East Aurora 260 (06-B )
7 North Shore 290 (08-A )
7 Shenendehowa 290 (02-AA)
7 Monroe-Woodbury 290 (09-AA)
10 Canandaigua 330 (05-A )
11 Pearl River 365 (01-B )
11 Ward Melville 365 (11-AA)
13 Bronxville 390 (01-C )
13 Pittsford Mendon 390 (05-A )
13 Warwick 390 (09-AA)
16 Smithtown 395 (11-AA)
17 Greenwich 460 (02-C )
17 Honeoye FL 460 (05-A )
17 Cornwall 460 (09-A )
17 Northport 460 (11-AA)
21 Guilderland 468 (02-AA)
22 Fairport 495 (05-AA)
23 Holy Names 500 (02-A )
24 Arlington 510 (01-AA)
25 Columbia 540 (02-AA)
25 West Genesee 540 (03-AA)
27 West Islip 550 (11-AA)
28 CNS 560 (03-AA)
29 Ithaca 580 (04-AA)
30 Tully 590 (03-C )
|
|
|
|
Post by Coach Burlingame on Jul 21, 2010 16:42:26 GMT -5
Good find Coy - Let's keep up the good work and hit the stage hard in September  I'm pumped for you guys! |
|
|
|
Post by jwager on Jul 24, 2010 20:08:43 GMT -5
Anyone looking for some inspiration check out these two books:
Once A Runner by John L. Parker (a must for all) - available at Fleet Feet on Wolf Rd.
Following the Flame by Greg Lautenslager - Google it
|
|
