Lincoln Academy 9/19/09 - 9/26/09

Great week of XC. Everyone on the team is improving and all are bettering or staying close to their PR's each week. I thought that after Belfast it would be hard for a lot of the guys to beat their times by as much as they have. Many saw improvements at Medomak and a few saw better times this week at Lincoln on a much hillier course. Most at least stayed close to the time they got last week. Awesome!

Training:
Saturday September 19 - Long run 10.5 miles pretty hard. 5 Circuit strength workout.

Sunday September 20 - Rest day. Spent a wonderful day At Bailey's Island on the coast with Nicole!

Monday September 21 - Track day. Long but fairly speedy warm up. 3 x 1200 on the track race pace. Same cool down but slower.

Tuesday September 22 - Hard three mile on the road (1 - 2 minutes slower than race pace). 6 x 200 on the track.


Wednesday September 23 - Run at the UMA course. Did it twice. Everyone on the team but Eben and I got lost.....

Thursday September 24 - Easy day 1.5 mile easy jog and stretch. Came up with the team t-shirt.

Friday September 25 - Course run then race. 16:18 for 5k at Lincoln.

Saturday September 26 - 9.5 mile run at Orono with the boys XC team there. (Plus Ryan Widz and Kelton!)


Lincoln Academy - Coming into Lincoln I wasn't sure what to expect from the course. I knew that a lot of people ran some very good times on the course the year before despite the course having one rather large hill that you run twice. Turned out that the course is still conducive to pretty fast running. I really liked the trails. My dad and my coach had me at 16:17 but the official time was 16:18. I think I'll just go with the better time especially since you can see me after the finish line and the clock still says 16:17 (below).

The course was, however, a little short last year and an extra lap around the athletic field was added which probably tacked on 200-250 meters. This was really cool because Widzgowski actually ran a better time this year with the extra lap! I felt 10x better than at Medomak and, along with Ryan, ran a few seconds better than at Medomak last week. A few of the guys PR'ed on the team and everyone stayed close to their best times. Tom Ferguson PR'ed by about 8 seconds with a 21:53 (22:01 previous). Addison Cox ran a 24:35 (27:39 previous!) That's a 3 minute + PR. Holy Crap. Jason Goggin busted up the 25 minute barrier with his 24:36 (25:04 previous) and Shawn White almost took off two minutes hitting 25:35 (27:29 previous). A new freshman, Anthony Arbour, opened with a 22:22. There was much rejoicing and it was time for a nice sub 17 picture for Ryan (below)

Up Next week - @ Home vs. Gardiner and Skowhegan. Homecoming Meet! Gotta get a good time on our home course!

UMaine visit - After the meet was over I left for home to pack and eat because I was going to go to UMaine that night to stay with the boys XC team! Ryan and Kelton Cullenberg were going that night too so that made it wayyyy cooler. On the way up my dad thought he went by the entrance to Orono so he pulled over so he could turn around. Of course we were looking in the mirrors to see if there were cars coming behind us and what do we see? The blue lights of a cop pulling us over. Now we knew that we weren't speeding but my dad just said whatever and I tried to find the registration. About 45 seconds later the cop came up and told us that he thought our plate light was out but then after he pulled up behind us he saw that it was actually OK. Weird.

By the time we got up there it was pretty chilly. I met Ryan Harkleroad and some of the boys on the team. Everyone was really cool. We went to Tim Horton's and played Halo. They were all better than Kelton, Ryan, and I.
I was by far the worst of us three so.... yeah. The next day we ran 9 miles and ate at a place called Johnny's. The food was really nice. Kelton and I got a tour of the campus from Riley Masters and David Currier and then we both went home.

Medomak Valley 9/12/09 - 9/18/09

My guys impress me every time. The rate at which some of them are improving is amazing. Coming off of the Belfast race, the guys had a lot of confidence. I knew, that based on their training, they could be doing better but they just needed to be shown that. Belfast helped a lot. After Belfast I talked with a few of them about pack running in XC. They nodded and said "OK" and did some drills requiring them to try to stay together. I wasn't really sure if they were going to do it in a race or not. This Friday I got to see if they would.

Training:
Saturday September 12 - Medium-hard pace 7 mile. Watched the three way college meet at Colby with Bates and UMF. Got to see Nicole run great and saw some dudes from Colby who were at the XC camp this summer. Very fun to watch.

Sunday September 13 - Long run 10 miles. Mom biked with me and gave me water!

Monday September 14 - Track work. 9x400 at 1:09 or faster (finished with a 1:01!)

Tuesday September 15 - Ran our XC course and then a 3 mile loop immediately after.

Wednesday September 16 - Warm up and then track work. 4x1mile at 5:26 or faster.

Thursday September 17 - Easy day with team. Basketball.

Friday September 18 - Race at Medomak Valley. 16:24 for 5k.

Medomak Valley - Medomak Valley offered me a similar chance at a good time much like Belfast did last week. Many of the guys had goal times in mind and most importantly they had the confidence that they could do better. I knew that they could do really well based on their training in practice. I was still unsure even at the race if the guys could learn to run together and push each other.

Looking back at my race I think that I went out a little too fast based on how I was feeling that day. My first mile didn't leave me with the same strength that I had at Belfast and my time ended up being a little slower.

The outcome for my team mates was quite different. Eben came in and ran to a strong finish with a 1 second PR (17:41 To his 17:42) over last week at Belfast. What happened a little later is what was really amazing though. The guys 4-7 ran in a pack. Spencer Gray lead Logan Merrithew, Jason Grotton, and Aaron Bengtson to 3 PR's and one season best (# 2 all time). Gray came in at 20:34 (20:50 previous), Merrithew followed with a 20:44 (20:37 PR), Grotton (below) cranked in for a 20:45 (21:40 previous!), and Aaron rounded out our top seven with a 20:49 (21:11 previous). Other guys with improvements were Tom Ferguson with a 22:01 (22:41 previous), Mike Raffia with a 22:17 (22:53 previous), Jason Goggin running a 25:04 (25:32 previous), and Addison Cox with a new 27:39 (28:27 previous).

There was an award ceremony at the end which I had no idea about. I thought it was just a regular meet. Ryan gave me two awkward hugs at the end of the race which was.... nice. One during the awards and one just after he finished. It was almost as awkward as that time when I didn't dress up as Paula Abdul and pretend to be drunk... Then we discovered that we had been beaten by Belfast by 4 points! 71 to 67! So close! If the guys can learn to push each other like they did at Medomak yesterday then we are going to be very competitive in KVAC B races. I know that mostly everyone was happy with their race and that they look forward to the meets to come.

Good luck to everyone in their season so far and keep up the good pace!
Next Week: @ Lincoln Academy vs. Camden, Medomak, Rockland and Winslow. Should be a good race! Lets do it guys.

Belfast 9/05/09 - 9/11/09

Another great week of XC has gone by and things look to be getting better! People are improving and our team's performances and the performances around the state are getting me pumped up for the rest of the season! After the hilly Maranacook course I was ready for some faster courses (but really I was very happy with my Maranacook race). Here is some of the stuff I have done leading up to Belfast.


Training: 
Saturday September 5 - Mid length run, fairly easy. Then drive up to Farmington to visit Nicole "awesome calves" Morissette. An attempt to hike a mountain in Rumford was made.... found some really creepy back roads and heard gunshots while we were walking around to find the trail. Turns out we went too far past the trail entrance. When we finally found the trail it was getting dark and the trail turned out to be really crappy anyway. Bleh!

Sunday September 6 - Another hiking attempt.... this time successful! We went to hike Mt. Blue and it was great! Nicole pretty much sprinted up and down the mountain. I couldn't keep up! She is so fast! Later that day I ran 7 miles in the dark.... I didn't feel any fatigue or any discomfort while I was running because I was too afraid some animal was going to come eat me.

Monday September 7 - 6 mile run really hilly. Then 8 x100 (in about 20-22 seconds) hills after and 5 circuit strength workout.

Tuesday September 8 - Track work. Warm up then 800,400,200 ladder x2. 3 mile fairly hard later.

Wednesday September 9 - Warm up then 6 mile run.

Thursday September 10 - Easy day with team. 1 mile easy then wiffle ball.

Friday September 11 - Race at Belfast 16:10.92 for 5k!


Belfast - Coming into this race I was kind of nervous because I knew this course would give me a good shot to get a decent time. I know my team members also had fairly high expectations for themselves. They had all set goal times for themselves at the start of the season and this would be the first real shot to get close to if not beat those times. The race started and I tried to get out pretty quick. Later when looking at a video of the start I saw that Eben had a pretty good start (Below) as did most of my team. They all got out pretty well.

I had Jason Kaake and Ryan James right next to me going down the incline on the backside of the first little hill. Running through the course I could tell that Jason and I were moving pretty well. (Below)

Unfortunately no one was standing at the mile so I didn't know what our pace was! Aargh! I tried to keep the pace up heading to mile 2  and Jason held on to my back. Going by the two mile there was still no one saying times... but luckily a Winslow girl (I think Riley Jones?) told us our time probably 10-15 seconds after we went by the 2 mile mark. She said 10:44. The 2 mile was probably about 10:30.

From there I tried to push the last mile pretty hard. I went back around the last loop and finished in 16:10 which means I did about as 5:40 for the last 1.1. Eben came in at 17:42 which is a new life time best. and Jarrod hit 19:06. Almost the entire rest of the team PR'ed there (or at least came really close). Jason Goggin, who smashed his previous best time last week at Maranacook with a 26:44, broke his record again with a 25:32 at Belfast. That's such a ridiculous improvement over last year!

Overall a very good week of training for the guys and their hard work is showing.

Up next week: @ Medomak Valley Vs. Belfast, Camden, Edward Little, Lawrence, Lincoln, and Medomak. I hear this one is a fast course too... if not, we will just have to make it fast!

Maranacook 8/29/09 - 9/4/09

Hey guys! The first week of the regular season has gone by and what a first week it was! I saw great times posted on courses all over the state. Things are looking really good. Since Laliberte I have felt very good about my training and race ability. I always come into a season a little unsure about racing because I haven't done it in a while. Laliberte showed me what it feels like to race again and I had high expectations for my season coming off the race.

Here is what my training has looked like since Laliberte:

Saturday August 29 - Big strength workout including core and back work.

Sunday August 30 - Long run (11 miles). Dad biked it with me.

Monday August 31 - Track work. 10x400 at 1:13 or faster (got to 1:11 and 1:07 at the end). 10 x200 rests. 1 mile warm up and cool down with stretching.

Tuesday September 1 - Warm up and core/sprint workout. 5 mile run then cool down.

Wednesday September 2 -  Track day.  Warm up run 3 x mile at + 20 over 5k goal pace.. 1/2 mile cooldown. 5 circuit strength workout.

Thursday September 3 - Easy day with team. 1 mile warm up + kickball. stretch and jog cool down.

Friday September 4 - Race Day. Course jog with wind sprints and then race: 16:57.

Maranacook -  Kickball Game - Shortly after discovering we didn't have enough balls to play dodgeball we decided we should play kickball. It was girls vs. boys and the game play was so intense. The lead changed hands so many times... I still don't know who won....  Eben kicked at the #1 spot and I kicked at the #2 spot. We wanted to get some speed on the bases early (I totally could have kicked number 4 with these jacked legs. My nickname is "The Boom-ah"). After the game we had to meditate for a little while cause were all so pumped after playing a game that intense.

Maranacook - Yeah so I liked the weather at Laliberte a lot more than at Maranacook. It was hot and sticky this time! I did a jog of the course with Eben Hodgkins, Jarrod Lenfest, Logan Merrithew, and Aaron Bengtson and we were all soaked and dripping by the time we got back. We basically hid in the shade until it was time to go cheer on the girls. The girls race went well except one of our girls had a problem with her foot and was in a lot of pain. She made it through 2/3 of the course but had to make it back to our team area mid-race for some ice. I also watched Abby Mace win by about exactly 2 minutes. When it was time for the boys race it had cooled off .25 degrees and dropped 1 percent humidity...(now at only 99 percent humidity...).

The race started off and the 10 teams there shot off the starting line. Luke quickly came up on my shoulder where he would stay for the remainder of the race. We climbed up the fairly large hill that is just a minute or two into the race and went into the woods. The first mile was apparently fairly slow. I thought I heard someone say 5:20 something. It must have been the hill cause I thought we took it out pretty fast. Luke and I stayed together for pretty much the whole thing. (Below)

We would pass each other  every once in a while but neither would let the other get ahead more than 10 feet. During the last 1/2 mile I tried to push pretty hard. We flew down that big hill again and went through the field and small woods section to the finish. Coming up the last rise and onto the flat field where we finish Luke kicked and pulled away to win by about 1.5 seconds. We were both under 17:00 which I was VERY happy about. I ran 18:18 on the same course last year.

My boys all had pretty good finishes. Most passed at least one kid in the last 200 meters. I like to see them finish strong. Eben broke 19 (18:59) which is also incredible. Jason Goggin came into the season with a 29:06 PR on a much easier course. He ran 26:44 yesterday.... I love seeing people break barriers like that.

Up next week - @ Belfast vs. Morse, Rockland, Belfast (duh), Lincoln, Winslow and Medomak Valley. Anyone else going for a PR?