One Last Blog

As all of you know I will not be returning next year to coach Cross County next fall. After a few months to process, I just wanted to write to the team to properly say goodbye.

I have been so privileged and honored to coach such a fine group of young ladies for the past five years. You all should be so proud of the program that we built together, competing at the highest levels of NJ XC. The RBR team records have been completely re-written, making school history that should not be forgotten.

Yet, it is not the races or athletic accomplishments that I will remember the most, but rather all the smiles, laughs and lessons that each of you brought me. You girls gave me something to look forward to each day after school and filled my summers with many adventures. There are too many stories to tell, but I remember them all. You were even there for some of the major events in my life including my wedding day and birth of my first son. I grew not only as a coach, but also as a person because of our time together. You reaffirmed my belief that coaching is more than showing up and giving out workouts, but rather developing long lasting personal relationships that deeply impact each other. However, I must practice what I preach. "FAMILY, SCHOOL, TEAM in that order" is what I asked you to follow and now I must do the same. 

I believe we built something together that is bigger than any one individual and am confident that you girls have everything you need to continue to be successful. My only words of wisdom are to remember that sports are always suppose to be built around a team mentality and are always supposed to be fun. As long as you make practice "the place to be" the program will continue to grow. I am also confident RBR will find another great head coach to lead you and I ask that you allow them to lead in their own way.

Lastly, my door is always open for anything that any of you need. So please come visit, tell me all the stories, and ask for help whenever you need it. 

Forever an XC BUC.

Senior Words Of Wisdom - "Love your teammates. Respect our history. Continue the legacy."

By Charlotte Cochrane

Cross country is one of the most, if not the most, taxing sports, both physically and mentally. All of the workouts, long runs, and races leave you drained by the end of the season. My non-running friends ask me why I continue to put myself through the grind when I come into school complaining about my sore calves or tight hip flexors.

This summer at camp, I was asked a question that has stuck with me through the whole season.

Why do you run?

There are always a million reasons to not stretch, do core and abs, spend time with your teammates, or run. If you find one big reason to oppose all of the other little ones, however, it will take you farther than you can imagine. My reason is this team.

It is not just about going to the Meet of Champions, winning invitationals, or climbing the state rankings. It’s also about going to the diner after Randolph. It’s about painting the cannons in the cold. It’s about camp memories, extra core and abs after practice, or singing and dancing around in the weight room. It’s about the millions of laughs, smiles, and tears exchanged through the season, whatever their causes may be.

These are only a few of the things that makes this team what it is. These collectively make up the big reason why I run. I run not just for myself and individual gain, but so I can experience the moments that have shaped my four-year cross country career. We continually have a bond that leads to amazing accomplishments, no matter how the dynamic may or may not change. We understand that there is a legacy to be carried out year after year, even as runners come and go.

Love your teammates. Respect our history. Continue the legacy. Lastly, I hope that when the time comes for when someone asks you why you run, you are able to say that you run for this team.

Thank you all for giving me the best four years of my life.

2017 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 your 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 2nd place Randolph Invitational
• JV 3rd place Randolph Invitational
• Freshman Randolph Invitational
• Phoebe Drummond 1st Place in JV race at Randolph Invitational
• Bernie Magee Class meet - Sophomores 2nd place
• Catherine Wimmer 2nd place in Sophomore race at Bernie Magee Class Meet
• Charlotte Cochrane 3rd place in Senior race at Bernie Magee Class Meet
• Elise Walsh medals in her first 3 Freshman Races
• 2nd Place Varsity Six Flags Safari 5k Invitational
• Varsity was rank as high as 4th in the Shore Conference by the Shore Coaches Poll
• Varsity Shore Conference A-Central Division Champions with a 6-0 record (combined 31-3 record last 5 years)
• Varsity 1st place Shore Coaches Invitational
• Top 5 Monmouth County Championships
• Caitlin Murphy top 10 finish Freshman Race Monmouth County Championship
• Principal Cup Award winner for highest team GPA in the school.
• Catherine Wimmer become 5th in school history break 19 minutes in 5k
• Charlotte Cochrane  finishes 7th at Shore Conference Championships
• For the 5th straight year Varsity finished in top 10 in Shore Conference
• 2nd Place North 2 Group 3 State Sectional Championship -19:54 team average
• Catherine Wimmer 7th North 2 Group 3 State Sectional Championship
• Charlotte Cochrane 4th North 2 Group 3 State Sectional Championship
• 6th Place at Group Championship
• Catherine Wimmer qualifies for the Meet of Champions as a wild card.
• Charlotte Cochrane becomes 4th girl in school history to run sub 19 at Holmdel Park and qualifies for Meet of Champions

                                      

Manhattan Assignments

Hi,

Congrats on becoming back to back Shore Coaches Varsity C Invitational Champions. First time in school history we have repeated as champions at any invitational!! The Amazing accomplishments continue.

This Saturday we are headed into NY for the Manhattan Invitational at the legendary Van Cortlandt Park. The rules for this race are slightly different, but we will go over all that Friday.

Below are the race times for the day. Be aware of your race time. This is a hugely attended meet and races go off very quickly.

Varsity Girls B'	1:27 P.M
Frosh Girls 'B'	10:03 A.M.	12	Red Bank Regional (NJ)
Sophomore Girls 'A'	12:26 P.M.	3	Red Bank Regional (NJ)
J.V.Girls 'D'	12:04 A.M.	6	Red Bank Regional (NJ) 'A'
J.V. Girls 'B'	11:20 A.M.	30	Red Bank Regional (NJ) 'B'

Parking Garage: Manhattan College visitors are welcome to park free of charge in the parking garage located on the corner of Broadway and Manhattan College Parkway. Access to the garage is through the upper entrance located on Manhattan College Parkway


Last reminder about Banquet Money -
The fee is $30 for parents and $21 for students. ALL MUST PAY IN CASH OR CHECK MADE OUT TO RBR GIRLS CROSS COUNTRY - Due by October 20th

Banquet Information and Shore Coaches

First let me say congrats one more time on becoming Shore Conference A-Central Champions. The things you accomplish week to week never stop to amaze me.

Here are the assignments for this weekends Shore Coaches Invitation at Holmdel Park.

Varsity - 3:10
JV - 12:45
Freshman - 1:20

·         There is NO SPECTATOR PARKING at Holmdel Park or on local streets

o   Handicap parking is permitted in the park

o   ALL spectators must park at VONAGE parking lots and take the

FREE shuttle to and from the park. (Follow parking signs)

Banquet information

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 Tuesday, November 14th, @ 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 Letters will be given out that night
• The fee is $30 for parents and $21 for students. ALL MUST PAY IN CASH OR CHECK MADE OUT TO RBR GIRLS CROSS COUNTRY - Due by October 20th
• 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.

Bernie Magee Class Meet

Here is the information I received regarding this weeks meet. Plan accordingly.

We have 76 teams and 2,700 runners entered in the meet.  Because of the large number, we have split the races in half by school name.  Duplicate awards will be given. We will try to run on schedule, but with a new course we are not certain of the time needed between races. Sorry for any inconvenience this will cause, but most of our races had over 300 entrants, a number which we feel would not get through the first turn.

See everyone on Saturday,

Bob Byrnes

 

New Magee Time Schedule

Junior Girls 9:00 Academy of St. E-Morris Tech

Junior Girls 9:20 Morris Knolls-Winston Prep

Junior Boys 9:40 Bayonne-Morris Tech

Junior Boys 10:00 Morris Knolls-Winston Prep

Senior Girls 10:20 Academy of St. E-Morris Tech

Senior Girls 10:40 Morris Knolls-Winston Tech

Senior Boys 11:00 Bayonne-Morris Tech

Senior Boys 11:20 Morris Knolls-Winston Prep

Soph Girls 11:40 Academy of St. E-Morris Tech

Soph Girls 12:00 Morris Knolls-Winston Prep

Soph Boys 12:20 Bayonne-Morris Tech

Soph Boys 12:40 Morris Knolls-Winston Prep

Frosh Girls 1:00 Academy of St. E-Morris Tech

Frosh Girls 1:15 Morris Knolls-Winston Prep

Frosh Boys 1:30 Bayonne-Morris Tech

Frosh Boys 1:45 Morris Knolls-Winston Prep

Race season - week 2

Before I get into the rest of this week, here is the Varsity race video from this past Saturday. Sorry  JV & Frosh njmilesplit did not post your videos.

Randolph Girls Varsity B Race | Randolph Cross Country Invitational: Randolph Cross Country Invitational

NJmilesplit team username: cdesiere ... password: rbrxc17 . That username and password will give you access to view the video for one week (I will change the password soon).

Wed - Varsity only. Everyone else should take this day to rehab and rest.

Thursday- We begin with our 1st Yoga session in dance room at 3 after school, followed by either pre-race for those running Friday and weigtroom for others.

Friday- JV only race (you will be getting out of class at the beginning of 4th block so please let your teachers know now.) Varsity will be completing a long run this day.

***Make sure you are doing your recovery routine daily***

                

2017 Six Flags Wild Safari Invitational Information

Saturday September 30th 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 next week.

1. Ticket to theme Park

2. Medical Waiver Form

Both are required for this race.

**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 $33.99 + tax that are valid on September 30, 2017 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 $74.99.

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.

PICTURE DAY

Hey All,

This Thursday we practice at 5:30.  If for any reason you can't make this practices you are required to come to RBR in the morning and run. You will have to see me in the guidance office to get the workout.

FRIDAY/PICTURE DAY the plans have changed- We will be practicing at 8- 10 with team picture at 10:30. THERE IS NO MAKE-UP DATE for pictures. You are to bring your Maroon team shirt for the pictures. If you didn't buy one, I have extras for you to wear that day.

Running tip of the day: Not only does rolling daily provide self-massage and increased recovery, but it increases one's flexibility tremendously too!!

          

End of August Schedule

Here is the schedule for the remainder of August.

Saturday, August 19th- Long run at Holmdel Park @ 7:30 -https://www.monmouthcountyparks.com/page.aspx?ID=2526

Sunday, August 20th - Rest Day

Monday -August 21st and Tuesday August 22st- Practice at RBR @ 7:30

Wed August 23rd through Friday August 25rd - ***MID SEASON BREAK***- This is designed to help you refresh your bodies after 7 weeks of training. Everyone should REST these three days. A select few will be invited to a workout on Thursday with me for a small group training session.

Saturday, August 26th - Practice location TBD

Sunday, August 27th- Long Run at TBD

Monday -August 28th &  Tuesday August 29th- Practice at RBR @ 7:30

Wednesday August 30th - No practice

Thursday, August 31st and Friday, September 1st - EVENING PRACTICE @ 5:30 @ RBR- **If for any reason you can't make these practices you are required to come to RBR in the morning and run. You will have to see me in the guidance office to get the workout.

**Running tip of the day: While running in the morning can offer many performance benefits, it means refuelling correctly immediately after your run is even more important. “Your post-run meal will aid recovery so if you do run in the morning, it’s vital to eat a proper meal containing carbs for energy replacement and a good source of protein for muscle repair as soon as possible**

XCU RUNNING CAMP EXPERIENCE

By Catherine Wimmer:

My experience at Cross Country University camp this summer has been one of the greatest weeks of my life. Prior to this camp, I have never been to a camp where the main focus was to make you a better runner both physically and mentally, as well as bond with your team. As a result, I went into this camp super excited because not only was I going to be able to run twice a day, but also get to spend 6 consecutive days with my teammates out in the Pocono mountains.

One reason why this camp was so great was the fact that it was run by some of the most amazing counselors and staff I have ever met. From the moment we stepped inside the door, we were treated like family by our counselors that were assigned to our cabin. Leaving us little, individual gifts and going out of their way to find us red puff paint to decorate our t-shirts, they boosted our moods and inspired us to bring the same positive energy back to our team. In addition, Coach Schlentz, who ran the whole camp, as well as some other counselors were always there to correct your running form, answer questions, offer guidance, tell jokes, and inspire you from the moment you stepped into the camp.

Furthermore, this camp was truly special because of the running environment of the camp, in other words, it was a runner’s paradise. There was an unlimited amount of time to roll, stretch, and ice. This allowed us to take good care of our bodies and figure out what we needed in terms of recovering from tough workouts/runs. All around the campus, there was a variety of activities anywhere from tennis courts, to gaga pits, to hockey rinks, to soccer fields, to volleyball courts and more. All these activities helped to satisfy the naturally competitive spirit of the runners at the camp while allowing us to have fun and bond with our teammates. In addition, we had the chance to go to three, different, beautiful trails, and not only did we get to run in the morning, but also later in the afternoon! If we were feeling a little sore or tired, there was an alternative option instead of running called aqua jogging. During aqua jogging, we would jam out to the pool speakers and talk amongst ourselves while working out. After this second run/aqua jog was arguably the best part of the day: a half an hour session of either core and abs, yoga, or zumba. Prior to this camp, I had never even heard of zumba but now I would do it every day if I had the opportunity. Who wouldn’t want to practice their dance moves with their friends while getting in a good workout and jamming to their favorite music?

Finally, this camp was able to leave us a with a lasting impression. Throughout the camp we were motivated by other runners to eat well, run one more mile, complete 45 more seconds of core and abs and more. Guest speakers told us stories that inspired us and left us with a positive energy that we were eager to bring back home. In addition, going to the dance, watching the talent show, and participating in the team olympics reminded us that throughout all of our hard work we needed to ensure that we were having fun. In the end, seeing all these amazing runners and athletes around us made our team realize that maybe if we pushed a little harder, ate a little healthier and slept a little more we could be as good as them if not better. As a result, my teammates and I can only start this cross country season very optimistic and ready for the many races ahead of us.

Metcon Thursday

Today we split into groups. One group did a straight run by feel listening to their bodies need for another easy day.

The second group did a Metcon Workout. This mean we did 5 squats, 5 burpees, 10 lunges and 15 jumping jacks followed by a 400 meter run. We did that 4 times (1 mile total). Took a 5 minute break and did it two more times (1/2 mile total). This group then finished with a run of somewhere between 25-35 minutes.

All did core/abs.

**If anything is bothering you at this point you should not be running. Cross Training or lifting is fine as long as it doesn't hurt "The healthy runner always beats the injured runner" & "Prehab is better then Rehab"**

Reminder: Every Freshman, Junior or new RBR athlete will have to complete MANDATORY baseline concussion testing on either August 9th or August 16th. Cardiac screening are available those days as well.

       

AUGUST RUSH!!

Here was the plan for today and the plan for tomorrow.

Tuesday

Varsity Returners: 45 minute recovery run

All Others: 20 minute cross train and 20 minute recovery run

All should do CORE/AB and MRTYL

We used the bike room as a team in groups for the cross train.

Wednesday

Varsity Returners: 45 Minute Cross train or Rest

All Others: Rest

All should take an ICE Bath - http://www.runnersworld.com/health/the-benefits-of-ice-baths-for-runners

Taking care of our bodies will be crucial from this point forward. Not Icing, eat healthy, rolling, getting a good nights rest, etc. will eventually lead or increase your chance of injury.

Reminder: Every Freshman, Junior or new RBR athlete will have to complete MANDATORY baseline concussion testing on either August 9th or August 16th. Cardiac screening are available those days as well.

          

Mile Repeats

Today we started our Mile Repeats. That means you run a mile....take a 2 minute break...run another mile 5-10 seconds faster than your previous mile. Then we went to the weight room and the workout is still up on the board if you can make it there in the afternoon.

Varsity returners - 4 mile repeats and cool down
Everyone else- 3 mile repeats and cool down
Everyone should do core/abs

**Physical paperwork is due into the nurse by August 1**

Tip of the Day: You can probably run 90 minutes after a light, high-carb meal, while you may need up to three hours after a heavy meal that’s high in protein and fat. You can also grab a small snack that’s low in fat and protein but high in quick carbs 15 to 60 minutes for a run.

      

AUGUST IS NEAR

Today we did 5 hill repeats in pairs after warming up and about a 10 to 20 min run after. Then we went to the weight room and the workout is still up on the board if you can make it there in the afternoon.

Here is the plan for the rest of the week.

Friday: (I prefer the cross train!!)
Varsity returners - 4 to 5 mile recovery run with 5 strides or 50 minutes of cross training
Everyone else- 3 mile recovery run with 5 strides or 35 minutes of cross training
Everyone should do core/abs

Saturday:
ALL- Long Run at Holmdel Park - 5 minutes shorter than your longest run so far, MYRTL routine, & core/abs. Long Run is our most important run of the week- DON'T SKIP IT.

Sunday:
REST DAY

Reminder: Once August Starts we add in Fridays at RBR!

         

7/24

Today we worked in the weight room (It is on the board and Provine is there in the afternoon if you want to go on your own) and then went for a Fartlek Run.

Varsity Returners: 40 minute fartlek. Picks up of 30 60 90 60 30 with 90 seconds recovery paced breaks.
Returners: 30 minute fartlek. Picks up of 60 90 60 with 90 seconds recovery paced breaks.
Newcomers: 25 minute. One Pick up  90 seconds.

All should do: 4 sets of burpees for 15s, 30s, 45s and 1 min with equal breaks. And Core/Abs routine.

Reminders:

1. All physicals are due in RBR by August 1.

2. Spike Night is Wednesday at RoadRunner in Shrewsbury starting at 6. The team will be meeting before hand for some food, and I believe they also buy pizza for you at Roadrunner.




     

4 Day Plan

Today we worked on the track continuing our progressive running and using the bleachers to get some strength work in. After we went to the weight room and the workout is still up on the board if you can make it there in the afternoon.

If you couldn't make it today the workout can't be replicated without the bleachers. You should just try to a 30 to 35 minute tempo run (try to run progressively or getting faster as you go) and 50 squats, lunges and push-ups in set of 5.

We will not be meeting again until Monday (Please try to run with at least one teammate or more if possible over this break) so here is the plan until then:

Friday:
Varsity returners - 4 to 5 mile recovery run with 5 strides or 55 minutes of cross training
Everyone else- 3 mile recovery run with 5 strides or 40 minutes of cross training
Everyone should do core/abs

Saturday:
ALL- Long Run at a park of your choice - 5 minutes longer than you have run for yet continuously, MYRTL routine, & core/abs. Long Run is our most important run of the week- DON'T SKIP IT.

Sunday:
REST DAY

Tip of the Day: A little goes a long way. If you do 10 extra push ups, squats and lunges before bed each night with some stretching that is almost an extra 1200!! reps of each through the season. Think about what a difference that can make.

                 

Progressive Running

We started our progressive running which helps teaches our body to get faster as we run.

Today we did an out and back run. Run out 15 to 20 minutes in one direction, then turn around and try to get back to the start pointing faster than we went out.

We did the our lunge matrix before the run and our core/ab routine after. See everyone tomorrow!

Tip of the day: Without good technique you’ll hit a speed ceiling. “Your posture should be standing tall by holding your hips high, and lean forward slightly from your toes. You should be able to draw a straight line through your ears, shoulders and hips. You want to minimize lateral movement at your shoulders and hips, and minimize torso movement by dropping your shoulders and driving your arms backwards from the shoulder joint.”

Weekend Plans

Today we did a 35 minute fartlek run with eight 30 second pick ups in the middle and 1 minute jogging recovery in between pickups. Then we hit the weight room (it open 1:30- 4:00) and the workout is on the board. If you cant make the gym then try 50 squats, lunges and push-ups in sets of 10 instead.

Friday - Choice day

1. Recovery run 3-4 miles with 5 strides

2. 45 minute Cross Train - This is my preference for all newer runners.
All do 50 seconds Core/Ab Routine

Saturday we will be meeting at 7:30 in Long Branch at Pier village at the gazebo next to McLoones. After practice the team is planning on getting food at Playa Bowls for some good old fashion team bonding.

               

Tip of the Day: Back off at the first sign of injury. 2 to 4 days off is better than missing a month or two. Take regular rest days.

Week 1 Complete

Today we finished week one with a recovery day. Newcomers should run a comfortable pace for 25 minutes while returners should go for 35 minutes. All should do 4 strides and core/abs.

We also introduced legs swings, joint mobility and foam rolling to help aid our recovery. Tomorrow is a well earned rest day. Rest and recovery are just as important to getting better as working out.

**https://teamlocker.squadlocker.com/#/lockers/41616 - All Gear is to be order no later an July 18, but please do it sooner than later. Everyone should try to order at least 1 long sleeve and 1 short sleeve item.**

          


Tip of the day:  Maintain a short, quick stride. Do not try to lengthen your stride; avoid reaching forward with your foot, which can lead to over striding and will set you up for injury.