Top guys group did 6&6 ... looking good ... keep working through this miserable weather - it will pay off when it counts!! Get in the wheelbarrow!!
We've had a lot of alumni come back to visit this week. Yesterday three of our all-time GREATS; Sleeper, A Lee, and Ellwood were here. Today we saw Jon Squeri, Tyler Corkedale, and Trish Reilly.
Trish is the greatest Lady Knight to lace up spikes and race in our uniform. She raced to PR's of 2:19 and 4:58 before leaving us for Columbia University. Trish is one of the best pure Milers I have ever seen. Here she is in the best race of her HS career taking National Record Holder Ajee Wilson to the wire in the 1600m run at the Group 3 State Championships. Watch Trish go for the lead with 600m to go, 400 to go, 300 to go, 200 to go and again on the last straight. UNMATACHED HEART!!! Emily Scott finished 5th in the race.
At Columbia, the Lions understand the value of getting in quality work EVERY day. Trish came today to share one of their early winter "easy" days with our ladies and gents.
Ladies and our young up-and-coming stud guys ran 20 minutes, did 6x100m and went back out for another 15 minutes.
Excellent day today -- enjoy the rest of your break.
Be SAFE and RESPONSIBLE.
See you all Monday,
Coach
Thursday, December 30, 2010
Snow
Monday's snow dumped about 12 inches of adversity on us.... those who braved the weather made the most of what we have available to us.
Tuesday: Indoor practice, station circuit. Good workout by all
Wednesday: Good ol' fashioned manual labor. About 20 shovels and 2 hours later we've got a track again!! Thanks to all those who helped ... Tammy and Nelly were impressive with their shoveling skills and diligence!!!
Log these days ... remind yourself later that when most were in the house watching TV you were WORKING. You can't log a number for shoveling or doing a ton of core work - but there is value in what you do when nobody else is working!! Read and remember the words of two great Americans!!
"Do what you can do, with what you have, where you are." - Theodore Roosevelt
"The quality of a (wo)man's life is in direct proportion to his commitment to excellence regardless of his chosen field of endeavor." - Vince Lombardi
Tuesday: Indoor practice, station circuit. Good workout by all
Wednesday: Good ol' fashioned manual labor. About 20 shovels and 2 hours later we've got a track again!! Thanks to all those who helped ... Tammy and Nelly were impressive with their shoveling skills and diligence!!!
Log these days ... remind yourself later that when most were in the house watching TV you were WORKING. You can't log a number for shoveling or doing a ton of core work - but there is value in what you do when nobody else is working!! Read and remember the words of two great Americans!!
"Do what you can do, with what you have, where you are." - Theodore Roosevelt
"The quality of a (wo)man's life is in direct proportion to his commitment to excellence regardless of his chosen field of endeavor." - Vince Lombardi
Sunday, December 26, 2010
MONDAY PRACTICE CANCELLED
School will be closed Monday. We cannot practice. Distance runners hop on the treadmill or bike at home. If you have neither, do some corework and pushups. Stay off the roads.
Saturday, December 25, 2010
The Dash: Being a man or woman of VALUE
I went home to see my parents and sisters today for Christmas. While I was there I noticed a poem my sister had hung on our refrigerator. Recently a school friend of hers passed away. I didn't ask, but I assume this poem had something connection to her classmate.
I read it and thought - this is the PERFECT explanation of what it means to be a man or woman of VALUE. Many of you have things and live lives I never have and never will, at the same time I've been blessed with opportunities in my life that many of you may never live. If you've heard me say once, you've heard me say a thousand times: BE A MAN (WOMAN) OF VALUE. THE HONOR IS IN YOUR EFFORTS.
Please watch, and think about the words below. What will you do with YOUR dash?????
http://www.thedashmovie.com/
I read of a man who stood to speak
At the funeral of a friend
He referred to the dates on her tombstone
From the beginning to the end
He noted that first came the date of her birth
And spoke the following date with tears,
But he said what mattered most of all
Was the dash between those years
For that dash represents all the time
That she spent alive on earth.
And now only those who loved her
Know what that little line is worth.
For it matters not how much we own;
The cars, the house, the cash,
What matters is how we live and love
And how we spend our dash.
So think about this long and hard.
Are there things you’d like to change?
For you never know how much time is left,
That can still be rearranged.
If we could just slow down enough
To consider what’s true and real
And always try to understand
The way other people feel.
And be less quick to anger,
And show appreciation more
And love the people in our lives
Like we’ve never loved before.
If we treat each other with respect,
And more often wear a smile
Remembering that this special dash
Might only last a little while.
So, when your eulogy is being read
With your life’s actions to rehash
Would you be proud of the things they say
About how you spent your dash?
I read it and thought - this is the PERFECT explanation of what it means to be a man or woman of VALUE. Many of you have things and live lives I never have and never will, at the same time I've been blessed with opportunities in my life that many of you may never live. If you've heard me say once, you've heard me say a thousand times: BE A MAN (WOMAN) OF VALUE. THE HONOR IS IN YOUR EFFORTS.
Please watch, and think about the words below. What will you do with YOUR dash?????
http://www.thedashmovie.com/
I read of a man who stood to speak
At the funeral of a friend
He referred to the dates on her tombstone
From the beginning to the end
He noted that first came the date of her birth
And spoke the following date with tears,
But he said what mattered most of all
Was the dash between those years
For that dash represents all the time
That she spent alive on earth.
And now only those who loved her
Know what that little line is worth.
For it matters not how much we own;
The cars, the house, the cash,
What matters is how we live and love
And how we spend our dash.
So think about this long and hard.
Are there things you’d like to change?
For you never know how much time is left,
That can still be rearranged.
If we could just slow down enough
To consider what’s true and real
And always try to understand
The way other people feel.
And be less quick to anger,
And show appreciation more
And love the people in our lives
Like we’ve never loved before.
If we treat each other with respect,
And more often wear a smile
Remembering that this special dash
Might only last a little while.
So, when your eulogy is being read
With your life’s actions to rehash
Would you be proud of the things they say
About how you spent your dash?
Winter Break Practice Schedule
Monday: 10:00 - 12:00
Tuesday: 10:00 - 12:00
Wednesday: 10:00 - 12:00
Thursday: 10:00 - 12:00
Friday: On your own
Saturday: On your own
Sunday: On your own
Tuesday: 10:00 - 12:00
Wednesday: 10:00 - 12:00
Thursday: 10:00 - 12:00
Friday: On your own
Saturday: On your own
Sunday: On your own
Friday - Sunday 12/24-12/25
Merry Christmas to all those who celebrate!!!
This weekend get in TWO quality distance runs this weekend. Take one day of rest. If you celebrate Christmas take the day off and spend time with your family. If you don't, take any of the three days off and do the same.
Week totaled should put you anywhere between 24 and 40+ miles for the week.
See everyone Monday at 10:00 for practice.
MERRY CHRISTMAS!!!!
-Coach
This weekend get in TWO quality distance runs this weekend. Take one day of rest. If you celebrate Christmas take the day off and spend time with your family. If you don't, take any of the three days off and do the same.
Week totaled should put you anywhere between 24 and 40+ miles for the week.
See everyone Monday at 10:00 for practice.
MERRY CHRISTMAS!!!!
-Coach
Thursday 12/23
Distance Day. See Tuesday, all the same minus lifting. Out early -- enjoy time with your families this weekend!!!
Wednesday, December 22, 2010
Wednesday 12/22: WOW
Work Out Wednesday.
Today we started to transition into track season with our first real "workout" an easy fartlek.
Guys did 5 miles with 6x60/60
Ladies did 4 miles with the same
John Wooden once said "Make everyday your masterpiece." One of our ALL-TIME great distance guys, John LiPuma, really loved that idea. He lived by it for four years. In 8th grade John never ran under 5:30 for the mile. He was slow and had terrible form. John made everyday his MASTERPIECE. Freshman year he improved to 4:51. He dropped under 4:40 in his sophomore season. By senior year John finished with a personal best of 4:21... well over a minute faster than he entered HS ... this didn't happen overnight. John made EVERYDAY his masterpiece. A few guys and girls showed up to work today. Were you one of them? This is a very hectic time of year. Please, concentrate on being your very best in everything you do. Did you make today YOUR MASTERPEICE???
On how to get from where you are to where you want to be
"There's really nothing to figure out."
- Tyler Corkedale
Today we started to transition into track season with our first real "workout" an easy fartlek.
Guys did 5 miles with 6x60/60
Ladies did 4 miles with the same
John Wooden once said "Make everyday your masterpiece." One of our ALL-TIME great distance guys, John LiPuma, really loved that idea. He lived by it for four years. In 8th grade John never ran under 5:30 for the mile. He was slow and had terrible form. John made everyday his MASTERPIECE. Freshman year he improved to 4:51. He dropped under 4:40 in his sophomore season. By senior year John finished with a personal best of 4:21... well over a minute faster than he entered HS ... this didn't happen overnight. John made EVERYDAY his masterpiece. A few guys and girls showed up to work today. Were you one of them? This is a very hectic time of year. Please, concentrate on being your very best in everything you do. Did you make today YOUR MASTERPEICE???
On how to get from where you are to where you want to be
"There's really nothing to figure out."
- Tyler Corkedale
Tuesday, December 21, 2010
Tuesday 12/21: Distance Day
Czar joined us for a two week tour of duty after his gutsy 4x8 leg yesterday. Will he survive?????
XC guys did 6m & drills/strides. Danny and Eddie put in 50:00 for 7+
New guys did 5, Czar did 4 & drills/strides.
All guys lifted. Remember our PURPOSE for the weight room ... speed ... not the beach.
XC Ladies + Simone went out for 5 + drills/strides and weightroom
Newbies 4 miles
Walking Wounded are on the way back
Vivian and Brielle 1 mile NO WALKING ... AWESOME!!!
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
Aristotle
XC guys did 6m & drills/strides. Danny and Eddie put in 50:00 for 7+
New guys did 5, Czar did 4 & drills/strides.
All guys lifted. Remember our PURPOSE for the weight room ... speed ... not the beach.
XC Ladies + Simone went out for 5 + drills/strides and weightroom
Newbies 4 miles
Walking Wounded are on the way back
Vivian and Brielle 1 mile NO WALKING ... AWESOME!!!
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
Aristotle
Monday 12/20: Princeton Developmental
The Knights got the season kicked off with the Princeton Developmental meet at Jadwin gym. Great NJ miler Will Lear set a still standing State Record in the Boys 1600m run on the oval with NO SPIKES!!
Hazel Clarke also ran the Ivy donut before becoming a US Olympian at 800m.
Overall we had a decent start, some nice performances, some surprising performances, and some average performances. Few were WAY off their goals, none were GREAT. I'm worried about our ATTITUDE. How many of you are hungry for greatness? I know I am!!!
Performance of the Meet
Guys: Brian "BA" Alba started the season off with a near PR of 4:54. He showed guts mixing it up with the Riffs for about 700m .. Jake went on to win the race in 4:38.
Ladies: Simone Counts showed great courage opening in 71 seconds (2:22 pace) before tying up a bit and finishing in 2:36. Keep going out fast, youre getting stronger EVERYDAY.
Warrior of the Meet
Guys: Bryan Howard. Tough as nails. Period.
Ladies: Sarah Grust - GREAT instincts ... are you satisfied??
Next race after break - what are you doing to be GREAT today???
"Everyone is looking for a certain rush in life. Racing is where I get mine."
-John Trautman, 1992 Olympian (5000m)
Hazel Clarke also ran the Ivy donut before becoming a US Olympian at 800m.
Overall we had a decent start, some nice performances, some surprising performances, and some average performances. Few were WAY off their goals, none were GREAT. I'm worried about our ATTITUDE. How many of you are hungry for greatness? I know I am!!!
Performance of the Meet
Guys: Brian "BA" Alba started the season off with a near PR of 4:54. He showed guts mixing it up with the Riffs for about 700m .. Jake went on to win the race in 4:38.
Ladies: Simone Counts showed great courage opening in 71 seconds (2:22 pace) before tying up a bit and finishing in 2:36. Keep going out fast, youre getting stronger EVERYDAY.
Warrior of the Meet
Guys: Bryan Howard. Tough as nails. Period.
Ladies: Sarah Grust - GREAT instincts ... are you satisfied??
Next race after break - what are you doing to be GREAT today???
"Everyone is looking for a certain rush in life. Racing is where I get mine."
-John Trautman, 1992 Olympian (5000m)
Sunday 12/19: R&R
Sunday Rest Option.
Our Trainaholics took a day of ACTIVE rest, putting in 20-30 minutes for 2.5-4.5 miles.
The sick, battered, bruised, and walking wounded took a day of total rest.
All enjoyed the greatest cmoback in the NFL and joyously celebrated the Eagles vidtory over the Giants.
Learn a lesson from DeSean Jackon on how NOT to act.
"No matter what the situation, act with class." - Coach Ayton
Our Trainaholics took a day of ACTIVE rest, putting in 20-30 minutes for 2.5-4.5 miles.
The sick, battered, bruised, and walking wounded took a day of total rest.
All enjoyed the greatest cmoback in the NFL and joyously celebrated the Eagles vidtory over the Giants.
Learn a lesson from DeSean Jackon on how NOT to act.
"No matter what the situation, act with class." - Coach Ayton
Sat 12/18: The LONG Run
Guys and Girls braved the cold for their first long run of the season this morning.
XC Guys put in 7-8 miles finishing with a fast mile on the course, added on drills and corework after. Danny and Eddie led the way finishing under 6 for their last mile.
New guys hammered out their fastest George Davidson of the winter, also adding drills and corework after.
XC ladies were IMPRESSIVE over 7 miles, covering GD plus a mile on the XC course ... manolya, Bryn, and Rachel covered the last 3 miles under 7:30 pace. AWESOME!!!! Added drills and core work
New girls did a steady 5-6 miles for their longest of the year and also added drills and core work.
AWESOME job today!!
"The LONG Run puts the tiger in the cat" - Bill Squires
XC Guys put in 7-8 miles finishing with a fast mile on the course, added on drills and corework after. Danny and Eddie led the way finishing under 6 for their last mile.
New guys hammered out their fastest George Davidson of the winter, also adding drills and corework after.
XC ladies were IMPRESSIVE over 7 miles, covering GD plus a mile on the XC course ... manolya, Bryn, and Rachel covered the last 3 miles under 7:30 pace. AWESOME!!!! Added drills and core work
New girls did a steady 5-6 miles for their longest of the year and also added drills and core work.
AWESOME job today!!
"The LONG Run puts the tiger in the cat" - Bill Squires
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