If you are interested in volunteering for the Chicago Marathon, please see the info below and sign up as soon as possible.
We are happy to have the support of Lincoln-Way Central Track & Cross Country at the 2019 Bank of America Chicago Marathon! Group name: Lincoln-Way Central Track & Cross Country Assignment: Aid Station 20 Shift date: Sunday, October 13, 2019 Shift time: 6:15:00 AM – 4:00:00 PM; Estimated time leaving school will be 5:45 AM Check-in location Michigan Ave. between 18th St. and 16th St. Registration -All volunteers must register online individually by Friday, October 4, 11:59 p.m. Central Time. Please note the deadline is earlier than in previous years. 1. Go to www.chicagomarathon.com/aidstationvolunteers 2. Click on the button for Aid Station 20 Click the sign up button next to Lincoln-Way Central Track & Cross Country to register Alternatively, register via this direct link: cemevent.com/login#p=JXGB-34K5~1 Volunteers are discouraged from bringing bags or other personal belongings to the event. Gear check will be required for belongings that cannot be carried in a volunteer’s pockets, including personal bags, purses, backpacks or similar items.
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Verona Invite
This past weekend the Lincoln-Way Central girls cross country team traveled to Verona, Wisconsin to be part of a very competitive meet on a very challenging course. According to Verona’s website and meet program, the course is rated a 8.8 out of 10 for difficulty. The girls knew that this was going to be a hilly, tough course, but what the team didn’t know was that they would be seeing 3 of the top 4 teams from last year’s Wisconsin Division I State meet and the individual cross country state champion. The girls finished 4th out of 23 teams. We were behind last year’s 3rd and 4th place State teams, but ahead of last year’s 2nd place team. From the start our girls packed up and ran together. Rachel and Merrigan got out together, freshman Ava Paoletti took a chance and got out fast with Lexy. Ella, Colleen, and Catherine grouped as well. Throughout the entire race what I loved to see the most was that we were the team charging up the hills and passing people, especially since a lot of the other schools get to train on hills all the time and we unfortunately don’t. After the race, it was the one of the coolest things ever to hear how these 7 ladies enjoyed racing these hills. If it doesn’t challenge you, it doesn’t change you. Freshmen Ella Maldonado and Ava Paoletti were stellar, as both were fearless and aggressive in their races resulting in both medaling at 30th and 40th places respectively. Better yet, we’re just starting to scratch the surface on what they can both do. Colleen Erdman was sick all week, but never quit on herself or her team out there. What’s really cool to see is that in spite of being sick, Colleen ran over a 1 minute 24 seconds faster than her only other high school 5k race. Catherine Ihrke had a cramp early in the race, but again there was no quit in her either. She could have given up on the race, but instead she stayed with it and starting charging through the pack the 2nd half of the race as the cramp went away. Catherine’s 5k was still nearly faster than all of her 3 mile times from last season in spite of the longer distance, tougher course, and cramp, which is a testament to the work she has put in this off season. Catherine was 1 minute 25 seconds faster than her only other high school 5k race. Lexy Sams put herself in contention early, which was great to see considering the back and hip issues she’s been battling the last 2 weeks. I can’t wait to see her hard work pay off once she’s back healthy. Merrigan Allen missed Pre-Conference due to being sick and knee issues, but ran well in her first race of the season coming back to medal in 15th place. To put things in perspective Merrigan’s time was only 24 seconds off her 5k time at Terre Haute for NXR Regionals right after she ran in the 17s her freshman year. To miss training, still have a nagging injury, and to almost run faster than her Terre Haute time on a harder course is a great sign for the rest of her season. Senior Rachel Baumgartner made it clear from the start that she was going to be in the mix up front. After the opening hill, Rachel was never outside the top 10 the rest of the race. It was great to see Rachel trust her training and run at the head of the pack. Rachel ran a 50 second 5K PR going back to her time from freshman year at the Edwardsville Sectional. The entire team accepted the challenge of running a way more difficult course than what they typically see in Illinois. It was great to see the pack running and how the entire team ran with a lot of heart. This group has the potential to do some special things come November, as long as we keep taking things one day at a time and working together. It’s great to get to do what we love, but more importantly it’s about loving what we do each and every day to get us where we want to be at Peoria. T.F. South Invite The great thing about having a split squad meet was that it gave 7 more girls the chance to run up on varsity and show what they can do. Emma Olson ran a 8 second PR to finish 3rd as a freshman in the varsity race. Again, Emma’s another freshman that’s only getting started showing us what she’s capable of. Carly Shipman teamed up with Emma and ran a 1 minute 30 second season best. Carly had a huge summer training wise and this is just the start of it paying dividends for her. Shea Martin also did an outstanding job as another freshman stepping up on varsity. Shea had a massive 41 second PR! Grace Eenigenburg medaled in 11th as the sophomore dropped 1 minute 33 seconds from Pre-Conference and had a 14 second PR. It looks like Grace is continuing her trend from last season, where she dropped time in almost every single meet. Mary Farhat had a 16 second season best, Beth Rafferty had nearly a 2 minute season best, and Cassidy Kennedy ran a 1 minute 38 second season best. All 7 Knights did an outstanding job contributing to a 1st place team finish, winning the invite with only 40 points. On the fresh-soph side Ceci Nilson didn’t let getting directed the wrong direction by a parent volunteer shake her as she ran 22:02 finishing 2nd with a 1 minute 19 second PR. I wouldn’t be surprised to see Ceci keep dropping close to a minute at a time over the next month or so. Sofia Coglianese ran a great, first ever high school race with a time of 23:53. Taylor Doyle, Charlotte Toosley, and Annabel Lomeli all had season best times on the fresh-soph side to finish 4th overall as a team. In the open race, Winona Hearne had a 1 minute 3 second season best, Faith Lynn had a 1 minute 18 second season best, Olivia Flinn had an incredible nearly 3 minute season best as did Isabella Toosley with nearly a 5 minute drop. After looking through both the Verona and T.F. South Invite results, I noticed something really special occurred. Every girl had either some form of a season best or personal record! What a great way to kick off the first major invite of the year. While not every race may be a season best or PR, what made me the most happy after talking to the other coaches was how the effort was there. The conscience effort to go out and compete and give the very best on that given day. Accept the path in front of you, make the most of it, and enjoy the hard work that comes with it with a great group of teammates. This is the idea of small, daily wins. At the end of the day that’s what I look for. Small daily wins compiled over the course of the season can lead to some really amazing things this fall. I can’t wait! Below you will find the links to this week's training calendar, updated groupings, workout info, and SAM Phase 2 hard. Just a reminder that this week you will be on your own for conditioning every day. Like we talked about Monday at camp we don't rise to the level of our expectations, we fall to the level of our training. Running over the summer (whether with the team or on your own) is super important to having the success that you want to have as an individual and team come fall. Group up with your teammates, have fun, get breakfast after, and log it with any comments especially if you are sore or feeling worn out. Consistency is key!
The calendar is now in a horizontal view like track season and our groupings are condensed to 3. Changes have been made based off of logs and workouts. Junior high and middle school runners, run the amount of time you feel comfortable with each day. You are on the grouping page only to see your pace and running partners. Let me know if there are questions. This week's workout is a fartlek at tempo pace followed by 2 minutes at a recovery pace. Tempo is best described as comfortably hard running, slower than 3 mile race pace, or 80% effort. You should be able to say a few words or phrases but not talk in complete sentences during the workout. Week 5 Schedule Revised Groupings/Pacing Guide Week 5 Workout SAM Phase 2 Hard and video link Finally, if you have the time read this short article on the importance of running by feel in the summer months. Jay Johnson is a professional running coach and exercise physiologist. With the summer heat arriving this week it's very timely and contains spot on recommendations to help you complete your timing, but not obsess on pace as it gets hot and humid. Subjective measures such as how you feel while running can be more useful especially as you look back into your logs. The article can be found by clicking here. It's hard to believe, but it's already the end of track season and the school year. It was great to see 4 individual qualifiers make it down to State this past weekend and to see our team win its 5th Conference Title in school history. Congrats again to Jess Livigni, Nora Ansburg, Merrigan Allen, and Mackenzie Brownrigg for qualifying and representing the Knights well at State. Splits are up on the results' page.
We will be having post-season meetings all week before and after school. Please sign up using the link below. I look forward to hearing your feedback about how we can improve our program and what your goals are moving forward. All meetings are in E121. There are more time slots than athletes, so choose a time that works best for your schedule especially with finals approaching. Time slots for seniors are on Wednesday, May 29th after our awards picnic. All returning athletes should choose different times. The time for our awards picnic is still TBA. More info to come on that. docs.google.com/spreadsheets/d/1Z2QaXpfzSknGZ4f5E3Z3mGcqmAZYlaQeBkuG5RqEBqU/edit?usp=sharing Many athletes still need to turn in their uniform. The next link will show if you still owe your uniform. They can be dropped off in E121. The link also shows those who have watches and chargers. These must be brought back and given directly to me. Do not leave them on my desk. Also, the 5 people that have locks should give them to me with the combo written on athletic tape or masking tape. Again, you can drop this off before or after school in E121 or during your post-season meeting time. docs.google.com/spreadsheets/d/1y5fJCpDBtAG8E_2Q_bHsCj7zDUURw0eazkTtjJ2Z2VY/edit?usp=sharing Finally, there will be a pre-season cross country meeting in E121 on Thursday, May 23rd at 7:55 am. Please spread the word to anyone you know who might be interested. We will pass out the summer conditioning and camp schedules then. If you are unable to attend in the morning, you can pick up the info after school on Thursday as well but please try to attend in the morning. Attached is a flyer for Oak Orthopedics who is offering $20 sports physicals on Saturday, June 1st. If you haven't had your iron tested in the last year you should be doing this when you get your physical. I'm looking forward to building on the success we had this spring and having an even better cross country season! For all athletes going to Palatine Distance Night, meet in the back of the fieldhouse at 4:15 today. We will leave at 4:30. I'm really excited to have so many athletes coming with tonight to watch some of the best races in the state and to cheer on your teammates.
Make sure to dress for the weather. By the last race it will be in the upper 40s. Bring food and water as well. Admission for non-competitors is $5 which goes to Special Olympics or a donation of a pair of gently used running shoes. The costume 4x4 is at 10 pm and it takes around a hour to drive back to school, so expect to get back after 11 pm especially if we stop for food on the way back. This is the link to the meet website. At some point today, there will be a link posted to watch the races live. It will not be on MileSplit this year. www.distancenight.net/meet-info-1 Heat sheets for today's invite can be viewed by clicking here.
Open 1600 - 1:30 pm Open 100 to follow open 1600 Varsity field events start at 1:30 pm Varsity running events start with 4x8 at 2:30 pm Here is the link to the BSN Team Shop for spirit wear.
www.bsnteamsports.com/v3/shop/team_shop/LWCGTF19#/ Your order will be delivered in 4-6 weeks after the team shop closes to LWC in a bag with your name on it. Everything is through BSN, so you will not pay the coaches or school. The team shop closes next Tuesday, February 12th. Please give this info to anyone who is interested in ordering. Here is the flyer for the team shop. Here are the links to see the different designs for the different color shirts: gray, white, black, and red. If you are new to indoor track or just need a refresher, take a look at the indoor track cheat sheet for Lincoln-Way Central's 177.8 meter indoor track. Every indoor track may be different than ours, so it never hurts to double check with a coach especially for the color of exchange zone triangles or the stagger before a runner can break in. Some tracks may be a completely different length changing the laps needed for each event, so make sure to ask if you have a question.
The attachment can be viewed here. Practice for today, Tuesday January 22nd will be optional. If you access to a treadmill, elliptical, or bike and would like to go straight home to do your running, that's fine.
If you stay for practice, we will see what the surfaces are like outside at 3:10. Running outdoors would be our first option, with running indoors the second option. If it is raining or icy when practice starts we will try to find a spot inside to run, however, the indoor track will most likely not be available and there are only 4 working treadmills. There are bikes and ellipticals that athletes could use in the fitness center if we can't go outside. Just a reminder that tomorrow, Monday, January 14th is the official start of the track and field season across the state of Illinois. We will begin practice at 3:10 sharp in the field house. This means you should be dressed to head outside, have registered on the athletic website for track, gone to the bathroom, done any extra stretching besides the lunge matrix/leg swings, and have your rope and water with you in the field house. This will help us be efficient with our time and focus on making our team stronger and faster.
Each Sunday I will send out a weekly schedule on the website along with details about the workouts including times. It is your responsibility to read through it and come to practice ready to go or prepared to ask any questions you have. This again will help us be more efficient with our time at practice. I will still go over what we are doing every day and explain workouts, but my hope is that these weekly schedules will help you plan your week better and mentally prepare to go out and crush our workouts. The Week 1 Schedule can be seen by clicking here or under the "Track and Field" tab. Every person plays an important part of our team and as such we will be trying something new this track season. Each day 2 different people will lead some of our team activities (lunge matrix, dynamics, and rope stretches). As you can see on the schedule, every one will know when this is and have time to prepare. Being a leader is an important skill that you will need throughout life and there is no time like the present to work on these skills for every team member. It will also be extremely useful during the track season when athletes are often required to do all of these activities in small groups of 2-4 individuals to warm up and cool down for meets, as everyone will fully know the routine from leading it in practice. I'm really looking forward to the start of the season tomorrow and helping enable you and this team to have an extremely successful track season! |
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