Senior Words of Wisdom- "For My Team"

Written by Kristen Haynes

      If you tell the average person what being a cross country runner entails, they most often think you’re out of your mind. The thought of willingly getting on a race line and pushing your body to its physical limits nauseates most people, and to be honest, sometimes it nauseates me too. But for some reason, we continue to get on another race line. Why is that?

      I think at some point in their running career, each person asks themselves this question. It’s fairly common to get so deep into the sport of running to lose sight of the bigger picture. It’s easy to get too caught up in cutting time and winning titles to remember why we chose this sport in the first place. We may lose sight of the reasons that we fell in love with running, and this may often be the culprit behind a sudden bump in our running career. 

      But, as easy as it is to lose sight of these reasons, I think it is equally as easy to be reminded of them. Everyone has different moments which bring them back to the real reason they continue to run. For me, it’s the feeling at the end of a race when I cross the line and, no matter the time, to know I accomplished something most people could never bring themselves to do. I love the feeling of fatigue the day after a really hard workout or race. That sore feeling, to me, is a sign that my body is getting stronger, and that there is something bigger in store. I run, mainly because it centers me, it’s an outlet, and a way for me to ground myself after a tough day, to celebrate after a good day, and to share any day with people who have the same love for running as I do. 

      This cross country season, I added “for my team” to the list of reasons I run. I never had the team aspect of running until I joined cross country and now that I have it, I don’t know how I ever could have survived this season as an individual. The team aspect of running is, I believe, one of the only reasons that so many girls are able to cross the finish line of a cross country race. If cross country was purely an individual sport, when your body was beyond exhausted and it wasn’t your day, you would just drop out. Individually, it would be the easiest thing to do. But the “for my team” aspect of running is the reason that you push through extreme pain and mental walls in order to get to the finish line. It’s that thought in the back of your mind that you are running for something bigger than yourself that keeps your legs moving up the bowl when your better judgement tells you to stop.

      Every runner has reasons that they run. I think it is really important to always take a step back and remember the reasons you love to run. Remembering these reasons is what allows some of the best runners I know to stay grounded even after a great race and to stay upbeat after a tough one.

      I am so grateful that you all encouraged me to run cross country this fall. I am a much better runner, both mentally and physically, because of this team and I thank you for that. But most importantly, I have made some amazing new friends, reconnected with some old ones, and become closer with each one of you during an amazing season I will never forget.

Season Highlights

As our season comes to a close I wanted to reflect on all you have achieved so far this year

Hopefully you have made lasting memories outside you race accomplishments, but you also deserve to be recognized for a job well done on the courses this year as well. (I will continue to update this blog as our season progresses)

• Varsity Team took 1st Place at Randolph Invitational
• Freshman Team took 2nd at Randolph Invitational
• JV Team took 3rd at Randolph Invitational 
• Cameo Mooney won the JV race at Randolph Invitational
• Catherine Wimmer won the Bernie Maggie Memorial Freshman Race
• Charlotte Cochrane finished 4th at the Bernie Maggie Memorial Junior Race
• Varsity finished second at Six Flags Safari 5k and set school record for fastest team 5k average.
• Freshman finished second at Six Flags Safari 5k
• Faye Porter finished 2nd at Six Flags Safari 5k freshman race
• Varsity was rank as high as 9th in the State by NJ Milesplit and 2nd in the Shore Conference by the Shore Coaches Poll
• Varsity Team took 1st Place at Shore Coaches Invitational
• Varsity Team took 3rd place at Manhattan Invitational and was 3rd fastest NJ team.
• Finished 2nd in Division with 5-1 record (combined 25-3 over last 4 years)
• Paige O'Connor took 4th place in Monmouth County Championship freshman race
• JV Team finished 4th at Monmouth County Championships
• JV Team finished 3rd at Shore Conference Championships
• Varsity Team finishes 6th at Shore Conference with all seven under 20:15 and a team average of 19:25.
• Team finishes 5th at State Sectionals and qualifies for Group Championships
• Charlotte Cochrane qualifies for Meet of Champions 

Nike Cross Country Northeast Regional Championships

As we discussed everyone has a chance to extend their season and running fun to the end of November if they would like.

On Saturday, November 26th, in Wappingers Falls, NY, Nike Cross Country Northeast Regional Championships will take place at the legendary Bowdoin Park.

I have created an account for our team under the name RunningBucs. For this race the school is NOT allowed to provide transportation or the entry fee. You are not allowed to wear your school uniforms, so these details will have to be organized by you -our student athletes. I am not even allowed to coach you the day of, just cheer you on. In the past the girls have shared hotel rooms near the course the night before with parent chaperones to enhance the team experience and defer costs.

The single person race fee is $35, for a team of 5-7 it is $175, and for unlimited entries its is $400.

To register you will need to let me know by the end of the week (Friday, October 21st) that you would like me to add you to our team online. Once I have a total head count the race fee will be collected (Last day to pay with team is October 28th). There is an open race and championship race so runners of all levels can run! 

Hopefully our varsity team will be selected to participate in the Championship Race, an accomplishment in its own right.

These national races are a once in a lifetime experience that you don't want to miss out on. Here is the website if you need more information. http://www.runnerspace.com/nxnne

End of the year banquet

I can't believe it either but the end of season is near. Right now the end of season banquet is in the process of being finalized for November 30th, @ 6:30 at Nauvoo in Fair Haven. This is a night for the team to celebrate another successful season. The event is for PARENTS AND ATHLETES.

Since we didn't have any home meets these year it is the juniors responsibility to collect money for senior gifts which will be presented at the banquet.

Here are some other quick notes about the night.

• Varsity Letter will be given out that night
• The tentative fee is $30 for parents and $20 for students.
• It will be buffet style dinning again. If you prefer a vegetarian meal please let me know.

This information and date is being given out early so you can reserve the date in advance.

Hello October

Congrats on the 2nd invitational win of the season. Another first time accomplishment for the RBR Girls XC program. But, as always we have to turn the page and focus on what is ahead of us.

This Wednesday is our Divisional Championship race. Right now the bus leaves school at 2:30. I have asked to have it moved up to 2:15, so please stay tuned and be sure to let your teachers know you will be leaving class early.

Schedule of Races for A Cental Championship: Everyone runs the full course.
Girls’ Varsity - 4:00pm
Boys’ Varsity - 4:30pm
Girls’ JV - 5:00pm
Boys’ JV - 5:30pm

Then this Saturday we head up to NY to run at the historical Van Courtland Park for the Manhattan HS Invitational. Below is our race assignments. Know your race because they go off fast!

Race	Time	Position	School
Frosh Girls 'C'	10:18 A.M.	21	Red Bank Regional (NJ) 'B'
Sophomore Girls 'A'	12:26 P.M.	9	Red Bank Regional (NJ)
J.V.Girls 'A'	10:58 A.M.	21	Red Bank Regional (NJ) 'B'
Varsity Girls 'B'	3:10 P.M.	3	Red Bank Regional (NJ)

Race assignments are here

I just wanted to start by congratulating the girls one more time for this past Saturday. Setting a new school record for varsity top 5 team 5k average (non OCP course) is a serious accomplishment. The RBR GIRLS XC record books continue to be rewritten each year in the recent era of the program which is no small feat. They do a great job representing RBR inside classroom, on the course and in the community.

With that said we are onto next Saturday, which is the Shore Coaches Invitational. This is a very large race, with the number of teams that attend and crowd watching. Spectators will most likely need to take a shuttle bus to get into the park.

Anyway here is a link to our race assignments. http://nj.milesplit.com/articles/191481-released-shore-coaches-invitational-race-assignments

The weather is calling for rain all week so make sure we are prepared properly and just for fun a picture of the BUCS taking over the buccaneer ride this past Saturday.

End of Sept/October

Here is a list of important upcoming dates and reminders that we all should set side.

1. Saturday, September 24th - SIX FLAGS 5K -You will be racing in the morning through a path in the Wild Safari. Then we ALL will be entering the park to enjoy a day as a team for 3-4 hours.

Here is the information on how to purchase tickets:
Please visit https://www.sixflags.com/greatadventure?promo_code=RUN299 or go to the Six Flags Great Adventure website and enter the promo code RUN299 in the upper right hand corner of the page

Everyone must purchase a ticket ahead of time or have a season pass. Everyone must also return the medical waiver form that was distributed at practice.

Here is a link to the race schedule for the Day - We are Varsity B, JV B and FROSH A
- http://sixflagswildsafariinv.com/meetschedulesmallearly.html

2. Sunday, October 2nd - Little Silver 5k. We are volunteers and help run this event every year. It is in the morning.

3. October 13th and 25th- Bake Sale Dates as we continue to fund raise. Our account almost has $1000 for the first time ever.

4. October 27th- This is the 8th grade open house and one of the most important nights to our season. This is the only opportunity you will have all year to talk to your potential future teammates about why they should join the team. Recruitment is the only way we continue to be great each and every year.

"You don't climb mountains without a team, you don't climb mountains without being fit, you don't climb mountains without being prepared and you don't climb mountains without balancing the risks and rewards. And you never climb a mountain on accident - it has to be intentional."

Class Meet

After a great opening invitational it is time to get ready for our second race. We look to become stronger, smarter and faster runners as the season progresses.

Here is the finish to Cameo's win just for some fun!

Next Saturday we are heading up the Bernie Magee Memorial Class Meet at Greystone Park the site of our State Sectional Race. It is a great opportunity for us to see and get some race experience at the site of one of our biggest races against strong competition.

Here is the race schedule for that day.

Junior Boys A 9:00
Junior Boys B 9:20
Junior Girls 9:40
Senior Boys 10:10
Senior Girls 10:30
Sophomore Boys 11:00
Sophomore Girls 11:20
Freshmen Boys 11:50
Freshmen Girls 12:10


As you can see you will only be racing against your grade so scoring for the overall meet will be different. I will go into detail on Friday at our prerace meeting.

**Please don't forget to hand in your SIX FLAGS forms this upcoming week**

Tip of the day: Why do a cool down after a race?
Helps your heart rate and breathing to return towards resting levels gradually; helps avoid fainting or dizziness, which can result from blood pooling in the large muscles of the legs when vigorous activity is stopped suddenly helps to remove waste products from your muscles, such as lactic acid, which can build up ...

Six Flags Wild Safari Invitational Information

Saturday September 24th is our race at Six Flags Theme park.

You will be racing in the morning through a path in the Wild Safari. Then we ALL will be entering the park to enjoy a day as a team for 3-4 hours. Below is information on how to get discounted tickets. Everyone must purchase a ticket ahead of time or have a season pass.

Everyone must also return the medical waiver form that I will distribute at practice.

1. Ticket to theme Park

2. Medical Waiver Form

Both are required for this race.

Although we didn't attend this race last year, this traditionally has been a great team bonding day before we enter October racing. If you can't attend I need to know now as race fee are due soon. 

**If you want go home not on bus after race before we enter park, you will need a letter stating who will be driving you home, have it stamped and approved by DEL**

Six Flags Great Adventure is offering a special rate for athletes, coaches, friends and families.  You can buy admission tickets to Six Flags Great Adventure online for the discounted rate of $32.99 + tax that are valid on September 24, 2016 only.  All tickets must be purchased online ahead of time to get the discounted admission ticket.

Admission tickets to the Theme Park will be offered at the main gate the day of the event for the discounted price of $34.99 + tax.  These tickets will be available for purchase at Guest Relations with a coupon you can get at the check-in table at the meet.

General admission price at the main gate for the theme park and safari is normally $66.99.

Here is the information on how to purchase tickets:

Please visit https://www.sixflags.com/greatadventure?promo_code=RUN299 or go to the Six Flags Great Adventure website and enter the promo code RUN299 in the upper right hand corner of the page

Upcoming Weeks.

As I noted today, there will be no more workouts posted on the blog. If you need them you will have to contact me directly via remind 101 or email.

Below is our schedule for the upcoming 2 weeks.

This Wednesday -Friday (August 24th -26th) is our "All Star break". We will not be running and every one should use this time period to make sure you are 100 percent healthy for upcoming season unless told otherwise. Some will be invited to a Thursday workout at Holmdel park in the evening. I will talk to those people individually and that practice is mandatory for them.

The following Tuesday (August 30th), Thursday (September 1st) and Friday (September 2) are evening practices that start at 6. Please clear your schedule. If for any reason you can't make those evening practices you are to go to RBR at regular practice time and see me inside guidance for the workout. Everyone is running these days either in the morning or evening.

We are too close to season to have unexcused absences costing us races. I must be notified when you can't make it. (Only illness, family, school or prearrange agreements qualify as excused)

Lastly, I have opened up the remind 101 so you can reply directly back to me, but if it is not used properly I will revert back to email communication only.

Tip of the day: Many runners never train fully to their potential because of the fear of failure. They tell themselves they only failed because they didn't really try. Reality for runner is not trying is the failure. Let go of this fear to find real success.

Reservior Weekend

Today we did a 25-30 minute recovery run with 8 strides in our spikes. If you don't have spike you want to visit a specialty run store and get them before season starts. You may have to order them at this point so don't delay.

We finished up with our Mrytl exercises, weight room (you can email for exercises) and 1 minute core and ab routine.

**Paperwork that we received from DEL yesterday is due in ASAP. If you don't have the paperwork you must stop by DEL office next week to pick up**

Tomorrow we are at the Manasquan Reservoir at 7:30 for our long run. If you have never ran there is definitely worth the drive. We are meeting in the visitor center parking lot. See https://www.monmouthcountyparks.com/ for directions.

Tip of the day: DON'T DRINK ALCOHOL. Not only are you underage, but alcohol significantly impairs sleep quality and hydration levels, as well as recovery.

Welcome Windsor & Important time reminder

Today we did a straight run will six hills in the middle. We used Windsor hill as our hill. The pace should stay the same through out the run. Nice and relaxed. Everyone should try to go for 40-50 minutes.

**IMPORTANT REMINDERS**

Next Wednesday -Friday (August 24th -26th) is our "All Star break". We will not be running and every one should use this time period to make sure you are 100 percent healthy for upcoming season unless told otherwise. Some will be invited to a Thursday workout. I will talk to those people individually.

The following Tuesday (August 30th), Thursday (September 1st) and Friday (September 2) are evening practices that start at 6. Please clear your schedule. We are too close to season to have unexcused absences costing us races.

See everyone tomorrow at 7:30 at RBR. We will be lifting, recovery running, and stride work. Please bring your spikes if you have them so we can get used to wearing them during strides.

This Saturday is at Manasquan Reservoir so arrange rides now.

Tip of the day: Don’t eat or drink anything new before or during a race or hard workout.
Stick to what works for you. “Your gastrointestinal tract becomes accustomed to a certain mix of nutrients. You can normally vary this mix without trouble, but you risk indigestion when prerace jitters are added.”

Track Tuesday

Here is what did today and the plan for Wednesday. Don't forget tonight there is team bonding at 6pm at the Wimmers house. You will be watching the Olympics together and ALL should do their best to attend. See you Thursday.

A quick reminder: Any Freshman or Juniors that missed baseline concussion testing, the make up date is this Wednesday, August 17th from 1-5.

Tuesday - Start with Lunge Matrix

Lift - 3 x 8 inclined bench, bent over rows, barbell squats, and 3 x 12 calf raises
Run - 400m 90s break, 800m 2min break, 1200m 2.5min break, 1200m 2min break, 800m 90s break 400m. All run at current 5k fitness pace. Every split should be even.
2 mile/15-20 minute cool down.
All should finish with 1 min, core and ab routine.

Wednesday - Choice day
1. 40-50 Minute recovery run with 4 strides (2 backwards) - pace should be conversational meaning you can comfortably talk to a running partner.
2. 40 -50 Minute cross train
3. Rest Day

Tip of the day: Simply looking down at your sneaks or turning your head while running to check out the competition can waste precious time. Instead, focus forward—about 10 to 20 meters in the distance—and keep those eyes on the prize.

Time Trials

Congrats to Claire McEvoy and Kristen Wimmer who are the 2016 Girls XC Captains. I am confident both of them and the rest of our upperclassman will lead with the traditions they were taught.

Below is a list of top finishers from the 2 mile time trials. We have a few more that will have the opportunity to run one in the future but this is a great start as today was a very fast day on a tough humid day to run. If you are not on the list below or not where you want to be on the list below do not get discouraged. This is a very long season. The people that run consistently, healthy and smart always find a way to their goals.

1. Charlotte
2. Catherine - will be given choice to run freshman or varsity at beginning of season
3. Kristen H.
4. Laura
5. Heather
6. Edith
7. Christina
8. Claudia - will be given choice to run freshman or JV at beginning of season
9. Kristen W.
10. Victoria
11. Phoebe
12. Mairead

Times are not listed because we are learning to focus more on team goals which are only determined by place not time. You will run your fastest when your running for others.

Please note Varsity is top 7 only. However you can earn a varsity letter by hitting specific times at specific courses that we will review together as the season goes on.

**Reminder: Tomorrow at 6pm there is a team bonding session at the Wimmers. You will be getting together to watch the Olympics**

PYP Camp Experience 1

Written by Cameo Mooney

Cross country camp helped me in more ways than one. They say running is half physical and half mental. Physically, the running was hard and the pacing was a large focus. Most of the runs were around 7:30 pace and though I was near the back of the pack, I finished each run feeling accomplished. It wasn't just the soreness after a run that helped though. It was the realization that I was running at my formerly known "race pace" for a regular run. It wasn't easy, but it didn't take everything out of me. The coach from Southern Regional talked about racing when he came to speak to us. He said that he sees too many people get caught up in trying to run specific times and forgetting why they are there in the first place. When you toe the line, you should be prepared to race. Not just run what you believe is your fastest. Race. Beat the girl in front of you. Then beat the girl in front of her. Or even stick with a fast girl and tell yourself to stay with her at all costs. It wasn't until after this speech that I really thought about my pacing. I was running fast because I was just trying to stay with everyone else. I simply had to. Whether by fault or by coercion, I hope to think the same way in real races. I hope everyone thinks this way during races. You don't have to know me too well to know it has been a hard time for me mentally this summer. I didn't have a reason and I didn't know how to fix something so obscure. All runners have their downs but I was tired of the same lectures about just being the best I could be at the time. I was worried my mindset would change camp, but thankfully it was the other way around. I finally feel ready to race this season. My individualistic mentality towards races is now fully team oriented. It doesn't mean as much to go to big races if your team isn't right along side you. I always had the best interest of the team in mind, but I now feel like the team is even ahead of my personal goals. Multiple coaches talked about the importance of the family vibe and the need for a good leader. Good leaders are not necessarily the fastest girls or the ones that tell you what to do. We have a coach to do that part. A good leader is someone you can go to when you're having a bad day. Someone who makes each individual feel like an important part of the team. My roommate had been the captain of her team since freshmen year because she knew the girls and helped everyone when they needed it. I will definitely keep all of this in mind when voting for captain this year. Camp taught me leadership and positive mentality. Overall, Push Your Pace was a good vibe and I hope we get more than three girls to experience the same next summer.

Humid Thursday

Today we did some interval running. If you missed please be careful doing it on your own. It is very humid out. Make sure you are hydrating and properly taking care your body.

**Remember first Friday workout starts tomorrow. See you then**

Thursday
Top group- 2 miles 3 minute break, 1 mile, 3 minute break, 2 miles and cool down. All miles should be run at same pace

All others - 2 x 2 miles with 4 minute break.
All should finish with 1 minute of core and abs.


Tip of the day: Use a foam roller three times a week to improve flexibility it helps reduce injury better than static stretching.

Home

For those that couldn't make it here is your workout and Wednesday's plan.  If you haven't already done so make sure you have given your parent's email address to either Claire or Kristen so our team parents can start organizing pasta parties and post race snacks.

Please remember we are adding Friday to our workout days from this point forward.

Tuesday
All-  50 push ups, squats, and your lunges matrix (sets of 6) or make it weight room to lift.

3 x 8 bench, 3 x 12 calf raises, 3 x 8 Tricep extension, 3 x 10 kettlebell squats

Finish with 4 x 200 , a 25 minute tempo run and 1 minute of core and abs.

Wednesday - Choice day
1. 40 Minute run with 4 strides (2 backwards) - pace should be conversational meaning you can comfortably talk to a running partner.
2. 40 Minute cross train
3. Rest Day

Tip of the day: Runners who don't get 8 hours of sleep per day are 1.7 times more likely to get injured. So get to bed at a good hour BUCS! 

Out of town

Today we did mile repeats with 2 minute breaks in between. Everyone should do one more mile repeat than they did the previous week. This would put most of you at 4 with the top group at 5.

I am going out town today and will be back for Tuesday's morning practice. Coach Guderian will be holding down the fort until I get back with our usual Saturday Long run and workout on Monday at 6PM.

Until then here is the plan while I am gone. Remember time trails and more importantly season is right around the corner. Getting in workouts when healthy enough to do so is how we succeed.

Friday
Freshman: 35 minute progression run- start slowly and get faster every 5 minutes
All others - 45 minute progression run - start slowly and get faster every 7 minutes
Finish with Myrtl workout and 1 minute of core and abs.

Sat

Long run at Holmdel Park at 7:30. Add five minutes to your longest run so far.

Sunday  - Rest!!!

And Monday Coach Guderian will have the plan. See you all Tuesday.

Tip of the day: Ice bathing and isolated icing help to fight the microtrauma of the muscles caused by high mileage and speed work. Microtrauma, in the form of small tears to the muscle fibers, can leave runners feeling sore and stiff. The cold of the ice bath helps to reduce swelling and draws blood to the sore areas, which may hasten the healing process.

To ice bathe correctly, fill your tub with cold water and add ice until the water temperature is around 55 to 60 degrees Fahrenheit. Adjust the temperature to be a little warmer if you aren't used to frequent ice bathing.

Submerge your body from the waist down in the tub and remain for about 10 minutes, gently swishing your legs back and forth on occasion to keep the water from warming up.

8/2 & 8/3

Today we worked in the weight room (it is on the board in there) and went for a recovery run where you were encouraged to find some hills. If you haven't already done so make sure you have given your parent's email address to either Claire or Kristen so our team parents can start organizing pasta parties and post race snacks.

For those that couldn't make it here is your workout and Wednesday's plan.

Tuesday
All- 2 x 10 leg swings, 40 push ups (sets of 10), 60 squats (sets of 12), and your lunges matrix (sets of 6) or make it weight room to see lift.
Finish with 20-25 minute recovery run (hills encouraged), 4 up hill strides and 1 minute of core and abs.

Wednesday - Choice day
1. 40 Minute run with 4 strides (2 backwards) - pace should be conversational meaning you can comfortably talk to a running partner.
2. 40 Minute cross train
3. Rest Day

Tip of the day: Runners who only run are prone to injury. Cross-training and weight training will make you a stronger and healthier runner. Low and non impact sports like biking and swimming will help build supporting muscles used in running, while also giving your primary running muscles a rest.

Important Dates & Monday Plan

Here are some important dates to keep in mind.

August 1- ALL physical paperwork should be into RBR today, if it is not get it in ASAP. NO EXCUSES. Not handing it in on time to be cleared for official practices could mean you aren't cleared for time trials and therefore not able to make Varsity for start of the season.

August 10 -17 from 1-5: ALL freshman, juniors, and 1st season RBR athletes must go to one of these two days to do baseline concussion testing. If you don't do your baseline concussion testing, no participating in RBR sports. It is that simple. If for some reason you can't make these dates please contact our athlete trainer Christina Emrich (cemrich@rbrhs.org)

August 15: Start of official practice. Attendance is MANDATORY (even if injured). Absences must be excused in advance by Coach Desiere. Unexcused absences will be tallied & will result in suspension from races.

Today Monday, August 1st we did an out and back run. This one is very simple. Run out in one direction 25 minutes (freshman 20 minutes) and try to run back to the starting point faster than you got there.

All should finish with 5 strides and 1 minute of the core and ab routine.

Tip of the day: “You must listen to your body. Run through annoyance, but not through pain.” —Dr. George Sheehan

End of week 4

Today we worked in the weight room (it is on the board in there) and went for a team building run of loops at meadow ridge. This Saturday we will be meeting at Thompson Park in Lincroft. See https://www.monmouthcountyparks.comfor directions.

For those that couldn't make it here is your workout and Fridays plan.

Thursday 

All- Three one mile loops with 3 minutes break or a 35 minute tempo run.

Finish with 1 minute of core and abs.

Weight room work out- Light wieght Endurance lift

• 3 x 10 Dumbbell Flys
• 3 x 12 Bent over row
• 3 x 15 Calf Raises
• 3 x 12 Step Up

Friday
Freshman: 35 minute progression  run- start slowly and get faster every 5 minutes

All others - 45 minute progression run - start slowly and get faster every 7 minutes

Finish with Myrtl workout and 1 minute of core and abs.

Tip of the day: If you've just done a strenuous workout, one of your next two meals should be a solid protein meal, which helps your muscles rebuild themselves. Add a hearty green salad and fresh vegetables to replenish your system with valuable minerals.

Team Building Continues

Today we worked in the weight room (it is on the board in there) and went for a team building run up tower hill in groups of 4. The team building runs will continue Thursday. Believing that running is a team sport and the power of bonding with each other is something that separates us from other teams.

For those that couldn't make it here is your workout and Wednesday plan.

Tuesday 
All- 2 x 10 leg swings, 50 push ups, 50 squats, and your lunges matrix (sets of 6)
Then find a hill and climb it 4 times with 30 seconds break at the top - jogging recovery to the bottom.
Finish with 15-20 minute recovery run and 1 minute of core and abs.

Wednesday - Choice day
1. 40 Minute Recovery run with 6 strides ( 2 backwards)
2. 40 Minute cross train
3. Rest Day

Tip of the day: When you are running make sure you are not looking up or down. Focus on keep your head steady and your eyes ahead of you to help open you breathing passages and maximize oxygen to your lungs.

FUNday Monday

Today we did a 40 minute group Indian run (old school) in teams of 4 in which the always changing leader dictated pace. We will be doing similar group type of runs most of this week, so If you can't make it I will have alternative workouts for you.

Monday
For All - 40 minute Fartlek with 4 two minute pickups and 3 minute jogging recovery in between. Feel free to take two 1 minute walking breaks somewhere in the run.

Finish with rolling, stretching  and do 1 minute intervals of core and abs.

Tip of the day: Take a hot bath or relax in a hot tub after your workout if you can. Soaking your legs warms your muscles and relaxes them back into their normal shapes. A shower doesn't work as well, unfortunately, but it's still good for your legs if a bath is out of the question.

Mile Intervals

I hope everyone had a great time with the team on Wednesday and thank you all for coming to a very successful Spike night.

If you missed it here is what we did today and your plan for tomorrow. See everyone Saturday at 7:30 @ Holmdel Park. We meet in the parking lots by the gazebo.

Thursday:
Newcomers: 3 cruise miles - Run a mile, take a two minute break, run another mile about 5-10 seconds faster than previous mile....repeat. Do 10 minute cool down after.
Returners: 3 cruise miles with 20 minute recovery/cool down run after.
All should do 1 minute intervals of core and abs.

Friday
Newcomers: 35 minutes recovery run - 4 strides
Returners: 45 minutes recovery run - 5 strides
All should do Myrtl workout and 1 minute intervals of core and abs.

Tip of the day: Many runners hold tension in their upper body, which can make your regular run feel twice as hard. Try this simple trick to check yourself: Roll up a sheet of paper and run with it for a few minutes (as if you were holding a baton in a 400-meter relay). If the paper comes back crunched, you are squeezing too hard! Allowing your hands to loosen up translates into reduced tension in the shoulders and less wasted energy.

Week 3 Cont.

Can't believe almost 3 weeks have already gone by, but I am excited about where our team is physically as our aerobic base grows and our overall strength increases.

Remember WEDNESDAY from 6-8 is our Team Spike Night at Roadrunner in Shrewsbury. All should do their best to attend as it is an important fundraiser for our team.**

If you missed it here is what we did today and your plan for tomorrow. See everyone Thursday at 7:30 @ RBR.

Tuesday:

We started in the weight room, but for those who missed you can do 50 push-ups, squats and lunges in any sets (no more than ten) you like.

Newcomers: 30 minutes run by feel (this means as fast as your body will let you run comfortably)
Returners: 35 minutes run by feel

All should do 1 minute intervals of core and abs.

Wednesday:
Newcomers: 35 minutes recovery run  - 5 strides or rest - Choice day
Returners: 45 minutes recovery run - 6 strides

All should do 1 minute intervals of core and abs.

Tip of the day:  For downhills - Use gravity here and allow your body to take a longer stride with each step. Relax your leg muscles and focus on leaning forward into the hill and landing softly to avoid jarring your knees and other joints.

Metcon Monday

Here is the run we did today in case you missed it. See everyone Tuesday @ 7:30 @ RBR.

Freshman/Newcomers- 35 min Metcon Fartlek. You will do 3 pick ups of 2 minutes with 3 minutes jogging recovery. Before each pick up do 5 push up, 5 squats, and 20 mountain climbers.

Returners- 40 minutes Metcon Fartlek. You will do 4 pick ups of 2 minutes with 3 minutes jogging recovery. Before each pick up do 5 push up, 5 squats, and 20 mountain climbers.

Varsity Returners - 45 minutes Metcon Fartlek. You will do 5 pick ups of 2 minutes with 3 minutes jogging recovery. Before each pick up do 5 push up, 5 squats, and 20 mountain climbers.

All should complete 1 minute core and ab routine.

** Reminder: WEDNESDAY from 6-8 is our Team Spike Night at Roadrunner in Shrewsbury. All should do their best to attend as it is an important fundraiser for our team.**

Tip of the day: Sleep one extra minute per night for each mile per week that you train. So if you run 30 miles a week, sleep an extra half hour each night. The average person needs seven and a half to eight hours of sleep, so increase that amount when you’re training.

Myrtl Workout for Friday

Here are the exercises and run we did today. If you can get to the gym to lift, please remember to focus on form rather than trying to do more weight than you can.

I will see everyone Saturday @ 7:30 @ Shark River Park  (Schoolhouse Road entrance) for our long run. See https://www.monmouthcountyparks.com/ for directions.

3 x 8 - Lat pull down, Tricep extensions, walking lunges
3 x 30 second - Fast arms,
3 x 6 - Box Jumps (make should step down, not jump off)
3 x 10 -Step ups ( 5 on each leg)

Freshman/Newcomers - 30 minute progression run starting slowly and getting faster every 6 minutes.
All returners - 35- 40 minute progression run starting slowly and getting faster every 7 minutes.

All should do 1 minute intervals of core and ab routine.

Friday

All should started with these Myrtl Exercises demonstrated in the video below that help strengthen our hips.

Freshman/Newcomers - 30 minute recovery
All returners - 40 minute recovery

All should do 4 strides (2 backward) and 1 minute interval of core and ab routine.

Tip of the day: Shorten your running stride: Doing this while increasing your footstrike cadence may help you generate better stride mechanics because you’ll be putting a lot less load on your feet, shins, knees, and on up the kinetic chain. Count your footstrikes on one side for 1 minute. A good number is 85 to 90 strikes of one foot per minute.

1st Lift

Great job first day in the weight room. Here are the exercises and run we did today. If you can get to the gym the lift, please remember to focus on form rather than trying to do more weight than you can.

3 x 10 - bench, shoulder press, and bent over rows

3 x 6 - Single leg Romanian dead lifts.

3 x 8 - Kettle bell sumo squats jumps

3 x 12 - calf rasies

Freshman/Newcomers - 25 minute tempo.
All returners - 35 minute tempo

All should do 2 sets of 10 legs swings and 55 seconds intervals of core and ab routine.

Wednesday:
Freshman/Newcomers: REST DAY
All returners: REST  DAY or 30 minute cross train. - Choice day

THERE ARE ONLY 3 DAYS LEFT TO ORDER YOUR TEAM GEAR. EVERYONE SHOULD ORDER AS OUR TEAM COLORS ARE REQUIRED AT PRACTICE. HERE IS THE LINK. https://team.sportsparadise.net/ 

Tip of the day: After a run it is important to eat a good amount of protein within 30 minutes to help your muscles properly build and recover from your workout.

Spike Night

Here is what we did today in case you missed it.

Freshman - 30 minute fartlek w/ 2 90 second pick ups/2 minutes jogging break between pick ups.

All returners - 40 minute fartlek w/ 3 90 second pick ups/ 90 second jogging break between pick ups.

All should do joint mobility and 50 seconds intervals of core and ab routine.

IMPORTANT DATE TO SAVE - WED JULY 20th, @  6pm is our team Spike Night at Roadrunner in Shrewsbury. This is a very big fundraiser for our team and a great opportunity to pick up proper running sneakers and racing spikes for the season. See everyone tomorrow at RBR at 7:30!

Long Run/Sunday

Awesome job for our first long run and our 1st week is officially complete. Solid job lady bucs

If you missed it here is what we did today and your plan for tomorrow. See everyone Monday at 7:30 @ RBR! This week we will introduce the weight room.

Saturday:

Newcomers: 40 minutes 

Returners: 50 minutes
Varsity Returners: 55 minutes
All should do 45 seconds intervals of core and ab routine. Change it up from what we normally do. 

Sunday

Everyone should do either a 25 minute recovery run or a 35 minute cross train. This means bike, row, elliptical, or swim. The cross train is my preference if you have access to the equipment.

Tip of day: On a rainy day save your running shoes by placing a paper towel or newspaper in the them to help dry them out after your run.

Weekend Plans

Much better weather for our second day. Don't forget sunscreen when running on days like today.

If you missed it here is what we did today and your plan for tomorrow. See everyone Saturday at 7:30 @ Pier Village in Long Branch for our first long run of the year! We will meet on the boardwalk next to McLoones.

Thursday:

Newcomers: 30 minutes or 3 miles - whichever comes first

Returners: 35 minutes with a 5 minute tempo pick up in the middle.
Varsity Returners: 40 minutes with 5 minute tempo pick up in the middle
All should do 4 strides, 3 x 10 squats, lunges and push ups & 40 seconds intervals of core and ab routine.

Friday:

Rest day. Extra naps are encouraged. We recover best when getting lot of sleeps. Absolutely no running! Recovery is just as important to the process of getting better as our runs are.

Tip of day: Practice breathing properly. Put your hand on stomach and make sure you stomach expands when you breathe in. This confirms that you are using your diaphragm to get optimal oxygen intake.

First Workout and Wednesday Plans

Great attendance for the first day of XC. It was great to see so many familiar faces and to meet all the new runners.

If you missed it here is what we did today and your plan for tomorrow. See everyone Thursday at 7:30 @ RBR. 

Tuesday:

Newcomers: 30 minutes or 3 miles - whichever comes first

Returners: 35 minutes. -All should do 30 seconds intervals of core and ab routine.

Wednesday:

Newcomers: 20 minutes or 2 miles - whichever comes first.

Returners: 40 minutes - All should do 35 seconds intervals of core and abs.

The pace for Wednesday should be a little faster than today. You should be able to talk to someone, but should not want to hold a full conversation.

Tip of day: Try to drink nothing but water as a runner. Drink about half your body weight in fl. oz per day.

A Captain's Lesson

Below are the words of one last years Captain's Bridget Kelly. Hopefully you all take something from your experience this year and let her words continue to inspire you.

I believe that running teaches valuable life lessons.

I believe running has taught me to put others before myself. One specific instance which comes to mind was during one of the toughest races, when I was also suffering from a severe illness. During the race, I threw up while climbing up a hill, and told myself I would stop after the first mile. However this was a cross country race, where our team had put the best seven runners on the line to compete for a title. I knew that I was hurting  for something greater than my personal time, and that there were six other girls out there chasing the same goal. In life, people may not be willing to volunteer their time or money if it inconveniences them in some way. However, it is far more rewarding to sacrifice yourself for the greater good. Everyone has their own struggles, but those who can put these pains aside to assist others are the true victors.

I believe running has taught me that every challenging uphill is met with an equally awarding downhill. The bowl is a hill at Holmdel park. A mile long loop featuring an extremely long and steep uphill, followed by a decline. Sometimes when racing up the bowl, with another mile and a half left in the race, I only focus on the neverending incline before me, and the burning in my lungs and thighs. It is important, however, to look beyond the top of the hill, and to let the lure of the downhill take my mind off the pain. When life hits you like a hill workout, and it seems as though your suffering will go on for miles, stay hopeful for what is yet to come. The hardest races or workouts will seem minuscule in an hour or two, and the pain you’re in during them will end as well. A positive mind set is a choice, and focusing on the good takes your mind off whatever it may be that you are struggling through. Each day brings its fair share of struggles and gifts, and the uphills feel easier knowing the reward waiting at the top.

I believe running has taught me that there is no finish line in life. Victories come and go just as quickly as losses do, and no battle is ever over just because the clock stopped running. I hope to continue running for as long as I can, and I take comfort in the fact that there will always be another starting line with an empty spot on it. Although my high school career may be winding down to an end, I will take with me the wisdom and strength that I have learned over the years, as I embark upon whatever race may come my way. I will forever be experiencing the rush I feel on the starting line and the relief I feel crossing the finish line, no matter what the race may be.

RBR Girls XC Schedule 2016

Here is the tentative schedule for our upcoming season. All dates are MANDATORY unless excused ahead of time, so please mark theses dates on your calendar now. The races may change, but the dates will not. We may also try to add a dual meet or two at RBR in the future.

1. Randolph Invitational Friday, September 9th, 2016 @ Freedom Park

2. Bernie Maggie Memorial Class Meet: Saturday September 17th, 2016  @ Greystone Park

3. Six Flags Safari 5k: Saturday September 24th, 2016 @  Six Flags Great Adventure

4. Shore Coaches Invitational: Saturday, October 1st, 2016 @ Holmdel Park

5. A Central Divisional Championship: Wednesday, October 5th, 2016 @ Holmdel Park

6. Manhattan HS Invitational: Saturday, October 8th, 2016 @ VanCortland Park, NY

7. Monmouth County Championship; Tuesday, October 18th, 2016 @ Holmdel Park

8. Shore Conference Championship: Thursday October 27th, 2016 @ Ocean County Park

9. State Sectionals: Saturday, November 5th, 2016 @ Greystone Park

10. State Groups: Saturday, November 12th, 2016 (Qualifiers Only) @ Holmdel Park

11. Meet of Champions: Saturday, November 19th, 2016 (Qualifiers Only) @ Holmdel Park

Running Camp Revisited

From Claire McEvoy

This year was the first year I ever did a cross country camp. I didn’t know what to expect at first, but by the end of the week I was more than happy I made the decision to go. Driving into the camp, I could tell it was going to be an amazing place to run. Camp Canadensis has a very camp-like feel to it; the campground is huge, and there are tons of cabins and buildings like an arts and crafts center, a dining hall, and a theater. There’s also a decent sized lake in the middle of the camp, that I went in almost every day during the week to go kayaking, and two pools with water slides that I used a few times as well. Even though the cabins in the camp don’t have air conditioning, in the end it didn’t matter because I spent almost no time in the cabin. RunningWorks has activities planned for us throughout the day, with lots of free time in between. There are some optional things to do, but all the runs (2 per day!!) are mandatory. The whole time I was there I never did the same trail twice. I liked this a lot because it is a nice change of scenery, and to be able to run down a new path every run made me look forward to every day. Entering the camp, one of my main concerns was that it would be too hard. If you backed down from doing camp this year because you thought it would be too challenging, I really recommend that you do it next year!!! The camp was definitely difficult, but physically it wasn't anything harder than what we do at practice. The two runs a day may sound intimidating, but the coaches break up the runs so you get the same amount of mileage in as you would back home. You're also placed into groups based on your personal best times, so you're running with girls that are just as good as you. Also, if you get placed in a group that's too fast or too slow for you, it's easy to switch. Some days we didn’t even do two runs, especially if we had a workout in the morning. Then, in the afternoon we would go “aqua jog” in the pool or just do core and abs. Although running was obviously a huge part of the camp, it wasn’t the only thing that we did.

Aside from all the motivation and running related things that I did at camp, I also had tons of fun kayaking, swimming, and just hanging out with the girls that came up. In all honesty, my favorite part of camp wasn't the running. It was super fun being able to talk to girls from other schools about different places that we’ve both ran on our runs, but my favorite part was hanging out with the other RBR XC girls. Even though the entire team wasn’t in Canadensis, I never felt more involved in a team then on that last Saturday. All 12 of us weren’t in the same cabin, but we were right next door and still saw each other every morning and throughout the day. By the end of the week, I wasn’t even tired of being around any of the girls, and I remember wishing that the camp would last maybe three more days. The best part of camp was being able to do something you absolutely love doing alongside people who love it just as much, with no distractions to get in the way. Before I left, I had so many people give me the weirdest looks when I told them I was going to running camp for a week. They would ask me why I would ever do that to myself, but I promise at running camp there’s no one like that at all. Everyone understands the undeniable passion that comes with being a runner because they have it themselves. To be completely honest, before running camp I had some serious doubts about this upcoming cross country season. I lowkey struggled to find the love that I know I used to have for this sport. Needless to say, I know running camp changed my perspective on things. It gave me newfound motivation that I needed, and it also created bonds with my teammates that make me want to have a great season, if not for myself, then for them.

At camp, we also had the opportunity to learn more about running and about our forms as runners. We had gait analysis, where one of the coaches took a video of us running and then went over it individually, pointing out important things to focus on in our form when we run to prevent injury and conserve energy. There were also tons of optional talks, about nutrition, college, race day prep, and other running related things. The great thing about cross country is that you're constantly surrounded by people going through the same pain that you are, and everyone wants to get better and improve themselves. At the camp, I was surrounded by 160 campers who all had these ideals; and the staff did too, just with a little more experience under their belts. It's truly a week like no other to be surrounded by this much constant motivation; even though I was doing two runs a day, there wasn't a point when I was tired of it or I wanted to go home. It's very reassuring to hear tons of stories from college athletes and more, that all start with the same "I love running" as yours. So, if you didn't do the running camp this year, I highly recommend you think about doing it next summer!! It's hard to describe in words how different I felt coming out of that camp, and how my perspective has changed in terms of how I now view running. I have a newfound appreciation for something I've always loved, and I am thankful to know I share this with the other girls who went to RunningWorks.

New Blog

Welcome to the new RBR Girls Cross Country Website. Check back often for updates on your favorite team.

See all returners Tuesday, May 31st in room 140 for a mandatory meeting. Spread the word to any new members.

Excited to meet our new freshman on July 5th at our first team workout!!