END OF YEAR GATHERING

Lets plan on meeting in my room at 5:00pm on Thursday November 19th. Bring $2 for some pizza. ALSO, please bring your uniform. I will hopefully have some sort of XC yearbook thrown together by then. Please pass the word about this gathering. this is for the varsity team only.

2009 NYSPHSAA CROSS COUNTRY CHAMPIONSHIP MEET

I just returned from the 2009 NYSPHSAA Cross Country Championship meet. The meet was held in Plattsburgh NY at SUNY Plattsburgh. This is the first time in 18 years that I have not been coaching in this meet.


Complete results can be found at the tullyrunners.com site.

2009 SECTIONAL RESULTS

Complete results:

http://www.tullyrunners.com/

2009 SECTION V CHAMPIONSHIPS

"Mother, there's a mad man running in the streets, and he's humming a tune, And he's snarling at dogs, and he still has four more miles to go"

DATE: Saturday, November 7th

WHERE: Genesee Community College, Batavia NY

BUS LEAVES: 7:00am

BUS RETURNS: 4:00pm...estimate

RACE TIMES:

10:30 Boys Class C
11:00 Boys Class DD/D
11:30 Girls Class C
12:00 Girls Class DD/D
12:30 Awards...Boys and Girls Classes C,DD,D
1:00 Boys Class AA
1:30 Boys Class A
2:00 Boys Class B
2:30 Girls Class AA
3:00 Girls Class A
3:30 Girls Class B
4:00 Awards...Boys and Girls Classes AA,A,B

WEATHER: 30% of a few Showers, high of 49°degrees

FOOD: We ALWAYS stop at Pizza Hut after our sectional meet. We will try to find one in Geneseo NY.

THIS WEEK IN CROSS COUNTRY

I can no longer post our 'top secret' workouts on line. I will let you know our workout for the day at practice.

NYC MARATHON

Former Addison harrier, Bryan Morseman, runs 2:23 :50 at the NYC Marathon.

http://www.nycmarathon.org/Results.htm

PRACTICE CANCELLED

We have cancelled pratice for today. Mrs. Lyons andI have a meet in Japser with the Junior High teams.

SCHSAA CROSS COUNTRY CHAMPIONSHIP MEET

DATE: Friday, October 30th

BUS LEAVES: 3:00pm

BUS RETURNS: It doesn't. Athletes need to find transportation home.

RACE TIMES: Note the change in race times

• BOYS 4:0ppm
• GIRLS 4:30pm

WEATHER: High of 59 degrees with a 50% chance of rain. WIND...from SSE at 16 mph

TENT: I have requested that the bus stay until our races are complete. We will be using the bus as our 'tent'. Our team tent will be at the finsih line for the finish line crew. If it is too windy we won't be bringing the tent at all.

PICK-UP: I am politely requesting that all thletes help me pick up the course upon completion of the two races. I will also need help with the tent. This may mean that the athletes need to stay a few extra minutes after the event concludes.

YEAR END MODIFIED MEET

DATE: Thursday October 29th

BUS LEAVES: 3PM

BUS RETURNS: 7PM

WHERE: Jasper-Troupsburg High School...meet near the track.

RACE TIMES: The first race will start at 4:30pm. I have no idea who will run first, but I do know the boys and girls will run seperate.

THIS WEEK IN CROSS COUNTRY

MONDAY: 3 x hill sprint, tangents or 6 x 30 second hill repeats

TUESDAY: The Rock

WEDNESDAY: Easy distance with some drills

THURSDAY: Easy distance with striders

FRIDAY: County championship Meet at the Pinnacle

SATURDAY: Happy Halloween...no practice.

VARSITY LETTER

To earn a Varsity letter an athlete must:

• Attend 90% of the team practices.
• Participate in the SCHSAA Championship Meet
• Complete their entire season (which would include Sectionals for the top 7 on each team).
• If an ahtlete is unable to participate at the County Meet due to injury, illness, or other circumstances, the coach will detrmine if a letter is awarded. The decision will be based on attendance at meets and practices, and effort.

WEB SITE

Here is one of the most comprehensive XC web sites out there:

http://tullyrunners.com/

TWO MILE TIME TRIAL

DATE: Saturday, October 24th

WHEN: 10:00AM-11:15AM

WHERE: Track

WHO: All athletes not going to the Rush-Henrietta meet.

MIDDLE SCHOOL: The Middle School athletes will run a one-mile time trial.

NOTE: This is not an optional event. This is an extremely important part of ur training. Athletes are expected to bring their 'A' game. Athletes will not use this as a 'day off'. All athletes should see a SIGNIFICANT drop in their time from our September time trial.

ALSO: Any ahtlete missing the time trial will be suspended for one meet. That meet would be counties. That would mean your season is over. I will accept a note from a doctor or a parent if the athlete is sick.

WEEKEND WEATHER

Henrietta NY: 70% chance of rain with a high of 55 degrees...WIND from S at 12 mph

Addison NY: 70% hance of rain, with a high of 57 degrees...WIND from S at 10 mph

RACE ORDER CHANGE

This MAY get us home sooner!

From the R-H coach: Due to the ACT morning testing, I have moved the senior race back to its normal position. Please note changes below (last year I moved the Juniors to the end due to testing) I hope this helps some of your students athletes that were trying to do both, test and race.

Saturday, October 24
4th Annual R-H Halloween Harrier Classic
Henrietta Town Park

Race Order:
10:00 Modified Girls
10:20 Modified Boys
10:40 Freshman Girls
11:10 Freshman Boys
11:40 Sophomore Girls
12:10 Sophomore Boys
12:40 Junior Girls
1:10 Junior Boys
1:40 Senior Girls
2:10 Senior Boys
3:00 Awards

R-H HALLOWEEN HARRIER CLASSIC

I am opening up this meet to all athletes. There will be two choices for Saturday; attend the R-H meet, or attend a two-mile time trial with Mrs. Lyons at the track. All athletes must choose one of the two options. Freshaman boys will be attending the meet.

DATE: Saturday, October 24th

WHERE: Veterans Memorial Park, Henrietta NY

BUS LEAVES: 6:50AM...SHARP

BUS RETURNS: It depends on who goes to this meet. It could be as late a 5:30PM.

RACE TIMES:

• 10:00 Modified Girls
  10:20 Modified Boys
  10:40 Freshman Girls
  11:10 Freshman Boys
  11:40 Senior Girls
  12:10 Senior Boys
  12:40 Sophomore Girls
  1:10 Sophomore Boys
  1:40 Junior Girls
  2:10 Junior Boys
  3:00 Awards Ceremony

WEB SITE: http://www.halloweenharrier.com/

• This site will have the results and pictures sometime after the meet.

DIRECTIONS: 390 NORTH, HYLAN DRIVE EXIT...turn right, left on CALKINS ROAD, right on MEMORIAL DRIVE

FOOD: We will be stopping at the Marketplace Mall for dinner.

NOTE: This race is divided up by grade level. Our only complete team will be the freshman boys. This is our last Saturday Invitational.

THIS WEEK IN CROSS COUNTRY

MONDAY: Warm up, three hill sprints, E pace run, striders

TUESDAY: Meet at Canisteo-Greenwood.

WEDNESDAY: The Rock

THURSDAY: Repeats (3 x 1000m)

FRIDAY: Today is a half-day. There will be two pratices. One will begin at 11:45am and the other will begin at 3:00pm. Our workout will be a race 'warm up' practice.

SATURDAY: Rush-Henrietta Halloween Clasic OR Two-Mile Time Trial

NO MEET TODAY

I have canceled our meet for today. I apologize for any inconvenience this has caused. We have been bombarded with illness on our team. Quite a few athletes going today are what I would call borderline as far as their health goes. I took a look at the forecast for LeRoy NY this morning, and my decision became easy. I have never canceled a meet in 19 years, and I will probably never cancel another...BUT I feel it was in the students best interests.

LEROY INVITATIOINAL

DATE: Saturday, October 17th

BUS LEAVES: 7:00am SHARP

BUS RETURNS: 4:00pm...estimate

RACE TIMES:

• 10:00AM- Modified Girls
  
• 10:20AM – Modified Boys
  
• 10:40AM – JV Boys
  
• 11:15AM – Varsity Girls
  
• NOON – Varsity Boys
  

FOOD: We will stop in Geneseo on the way home.

DIRECTIONS: 390 north--63 north--Right turn on South Street Road, the school is located about eight miles down on the left.

NOTE: This is the last Saturday invitational for most of the team. Our last invitational meet will be the Rush-Henrietta Meet--one week from Saturday. I will only be bringing the Freshmen boys to this meet.

THIS WEEK IN WEATHER

No student-athlete should be showing up to practice in a t-shirt and shorts this week. At the very least we should be wearing a hoodie. I will also be bringing a hat and a light pair of running gloves. A cheap pair of garden gloves actually work pretty well on moderately chilly runs.

TUESDAY: Morning showers with a high of 50 degrees (will feel like 43 degrees), 50% chance of rain WIND: S 4mph

WEDNESDAY: For Arkport NY...Mostly cloudy with a high of 47 degrees, 20% chance of rain WIND: N 6mph

THURSDAY: Partly cloudy with a high of 48 degrees, 30% chance of Showers WIND: S 4mph

FRIDAY: Rain/snow showers with a high of 45 degrees, 50% chance of rain WIND: S 4mph

SATURDAY: For LeRoy NY...Rain/snow showes with a high of 49 degrees, 40% chance of rain WIND: NNE 8mph

THIS WEEK IN CROSS COUNTRY

TUESDAY: For those of you at practice yesterday, we will be running 20-30 minutes at E pace with striders. For those athletes that missed practice, we will be doing two hill sprints and 6 x 30 seconds uphill.

WEDNESDAY: Race at Arkport

THURSDAY: Thirty minutes at E pace with striders.

FRIDAY: Some easy running with 3 x eight second hill sprints.

SATURDAY: LeRoy Invitational...this race is only for athletes that have been serious about their cross country season.

SOUTHERN TIER INVITE RESULTS

Results, and eventually pictures, can be found at this site:

http://www.section6runs.com/2009-2010/2009XC/2009_XC_homepage.htm

See you at practice tomorrow...9:30am at ACORN.

COLUMBUS DAY

I will be holding a pratice at ACORN--9:30am. This practice is for VARSITY athletes only. If you would like to get some pizza after practice bring $2 each. I also recomend bringing a drink from home and saving yourself $2. This is an important practice for us, please try to be there.

WEATHER: It will be in the 40s at pratice time. It does not look like it will rain.

WORKOUT: Monday will be a quality workout. We don't run our dual meet until Wednesday next week. It is VERY important that we get in a quality day Monday! We will be doing a simialr workout to last Monday at the ski hill.

MEET TOMORROW

We will be stopping to eat tomorrow--most likely at the Bath McDonald's.

THE ORIGINS OF CROSS COUNTRY

Ever wonder how cross country 'got it's start'? Me neither, but here it is anyways:

http://runningtimes.com/Article.aspx?ArticleID=17621

SOUTHERN TIER INVITATIIONAL 2009

DATE: Saturday October 10th

WHERE: St. Bonaventure University, Allegany NY

BUS LEAVES: 7:00AM

BUS RETURNS: 5:00pm..estimate

COURSE:

• Varsity (3.1 miles)
• Junior High (2 miles)

RACE TIMES:

• Girls Junior High...10:00AM
• Boys Junior High...10:25AM
• Boys JV...10:50AM
• Girls Varstiy...NOON
• Boys Varsity...1:40PM
  

WEATHER: See previous entry

FOOD: We will stop to eat in Cuba NY...McDonalds

DIRECTIONS: http://maps.google.com/maps?q=st.+bonaventure+ny&oe=utf-8&rls=org.mozilla:en-US:official&client=firefox-a&um=1&ie=UTF-8&hq=&hnear=Saint+Bonaventure,+Allegany,+NY&gl=us&ei=dC_JSs6YLJHClAeTipmSAw&sa=X&oi=geocode_result&ct=image&resnum=1

The races start near the baseball fields

THIS WEEK IN WEATHER

MONDAY: Partly cloudy with a high of 60 degrees, 20% chance of rain WIND: W 15mph

TUESDAY: For Hammondsport NY...Partly cloudy with a high of 64 degrees, 10% chance of rain WIND: WSW 7mph

WEDNESDAY: Showers/wind with a high of 56 degrees, 40% chance of rain WIND: WSW 22mph

THURSDAY: Partly cloudy with a high of 60 degrees, 20% chance of rain WIND: W 9mph

FRIDAY: Few showers with a high of 57 degrees, 30% chance of rain WIND: ?

SATURDAY: For Allegany NY...Mostly cloudy with a high of 49 degrees, 10% chance of rain WIND: W 9mph

THIS WEEK IN CROSS COUNTRY

MONDAY: Warm up , drill work, one hill sprint, 6 x 30 EZ second hill repeats, warm down

TUESDAY: At Hammondsport with Canisteo-Greenwood and J-T. We will use this race as a TEMPO run.

WEDNESDAY: Recovery day...drills, circuit training.

THURSDAY: Quality workout--1000m repeats.

FRIDAY: Thirty minutes at E pace.

SATURDAY: Southern Tier Invite at St. Bonaventure University.

McQUAID INVITATIONAL

What an outstanding performance by our student-athletes. It is extremely rewarding seeing the improvement in our teams. All of our hard work, commitment, and sacrifice is starting to pay off. Hang on...it gets better.

Colin--we all appreciate the mile and two-mile splits. Thank you!

Complete results can be found at:

• http://www.yentiming.com/mcquaid/post09/mcq-res09.html

MCQUAID INVITATIONAL

BUS LEAVES: 6:00AM SHARP! We have NO time to spare. Please do not be selfish. Get to the bus on time. I have asked the bus driver to arrive at 5:45am.

BUS RETURNS: 3:00pm...estimate.

RACE TIMES: They do not mess around at this race. Race times are EXACT. With over 7,500 runners and 240 schools--representing five states and Canada--there is no time to mess around.

• 8:50 First race begins lining up.
• 9:00 Race #1 Girls Jr High #1 (Smallest/Small schools)
• 9:12 Race #2 Girls Unseeded Varsity A-3 (Smallest schools)
• 9:36 Race #3 Boys Jr High #1 (Smallest/Small schools)
• 9:48 Race #4 Boys Unseeded Varsity A-3 (Smallest schools)
• 10:53 Race #7 Boys Varsity "B" (a J.V. race) for small schools

NOTE: I will not be around to hold the athletes hands before the races. ALL athletes are responsible for getting themselves to the line after a proper warm up. I will not know starting line positions until race day. We will be asssigned a different spot on the line in each race.

FOOD: We will stop at the Marketplace Mall for a late lunch. There will be no shopping done, all athletes will remain in the food court area.

WEB SITE: http://www.yentiming.com/mcquaid/

DIRECTIONS: Genese Valley Park, Rochester NY http://maps.google.com/maps?hl=en&source=hp&q=genesee%20valley%20park&um=1&ie=UTF-8&sa=N&tab=wl

WEATHER: High of 65 degrees with a 40% chance of rain. Wind will be at 10mph (SSW)

PICTURE DAY

Today is picture day.

HALF DAY

Tomorrow, Thursday October 1st, is a half day for ACS students. I will be running practice from 3:00pm-4:30pm. Please do your best to get the student-athletes back down to school for practice. I am willing to hold a morning practice if that works better for the students. I am at school by 7:15am each morning.

WEATHER NOTICE

We may see a feels like temperature of 53 degrees at race time today. There is also a 60% chance of rain. My biggest concern is the 17mph wind! Please help your child dress appropriately for the meet. Dress them in layers.

THIS WEEK IN CROSS COUNTRY

MONDAY: 4-5 mile E run with striders.

TUESDAY: Everybody Meet at Mount Pinnacle

WEDNESDAY: Thirty minute run at E pace with striders.

THURSDAY: Quality workout...probably 1000m repeats.

FRIDAY: Thirty minutes at E pace with striders.

SATURDAY: McQuaid Invitational at Genesee Valley Park, Rochester NY

EVERYBODY MEET

DATE: Tuesday September 29th

BUS LEAVES: 3:15pm

BUS RETURNS: It doesn't, athletes need to find a ride home. Let me know if this is a problem.

WHAT: All SCL teams meet for a pre-county meet each year.

RACE TIMES:

• Jr. High...4:30pm
• Varsity...4:50pm

VOLUNTEERS: I need help. If you would like to volunteer your services, please let me know. I will need help at the finish line, and I will need spotters on the course. Let me know what you can do. Is anyone bringing their mountain bike? tlyons@addisoncsd.org

BAND BOOSTERS: Do the Band Boosters want to try and sell some food/drink?

WEATHER: Cloudy with a chance of meatballs, or high of 57 degrees with rain. It looks like a pretty nasty day. Anything we wear under our uniform needs to be black in the varsity races. Anything goes in the junior high races. Lets keep the boys out of pink lace, please.

WARM UP AND WARM DOWN: Parents, please help me make sure the athletes get a proper warm up before the meet. More importantly, I need the athletes to do a fifteen minute warm down. Please don't take the kids home until they have completed the warm down.

TENT: I don't mind bringing the tent. I do mind when I get stuck taking care of it by myself. It the athletes want the tent...set it up and take it down please. I think I will be bringing a school van up.

SATURDAY NOTES

• We need to leave at 6:30pm SHARP. We cannot hold up the bus for anyone. One thing that I have found to help athletes get to the bus on time is to have everything laid out the night before. Ask your paents for help. I have even had student-athletes sleep in their uniforms.
• Remember to wear training flats on the bus, no sandals until after the warm down.
• Varsity and JV athletes will be wearing spikes for this race. We will probably want to go with 3/8". I will have them on the bus.
• We will be bringing the tent.
• You may want to bring a pilllow/small blanket.
• EAT BREAKFAST...even if you have to eat it on the bus.
• Always bring an extra pair of socks.
• Pack a snack and a beverage.

TRANSPORTATION TO AND FROM MEETS

ALL athletes must ride with the team to ALL athletic events.

Student-athletes may go home with their parents from an away meet. I need to see the parents before I release the child, OR sign your child out on our sign out sheet. This sheet will be located at our 'nest'.

No athlete may go home with another family withut a note signed ahead of time by the principal. Please do not put me in the position of having to say 'no'. It isn't fair to me. Plan ahead and their should be no problems. I will say NO!

At our meet on Friday I had an ahtlete disappear without letting me know where she was. I am responsible for all of our athletes. Please do not transport someone elses child home without prior written permission from our principal. This is a distrct wide rule.

GCC COUGAR INVITATIONAL

BUS LEAVES: 6:30am

BUS RETURNS: 5:00pm (Estimate)

NOTE: This meet is optional for our junior high athletes--our junior high athletes ONLY. Homecoming parade is not a legal excuse to miss our pre-sectional meet. If you feel the need to miss our meet for Homecoming festivities, please hand in your uniform.

RACE TIMES:

• 10:00am...GIRLS VARSITY Class D/DD
• 10:30am...BOYS VARSITY Class D/DD
• 11:30am...JV BOYS Class D/DD/C/B
• 12:00pm...Modified Girls
• 12:15pm...Modified Boys

WEATHER: 40% chance of showers

FOOD: We will be stopping to eat on the way home. Most likely in Geneseo NY.

MEET LINK:

• http://www.innovative-edge-sports.com/sitebuildercontent/sitebuilderfiles/GCCCougarXCEntryRevised09.pdf

DIRECTIONS:

The directions are fairly simple. Take rt. 390 NORTH to rt. 63 North. For a short cut...go to the link I have provided and find Batavia Stafford Town Line Rd--turn right. Turn left on rt. 5 WEST. Take your first right onto Seven Springs Road. Go past route 33 and take a left on College Rd. (It may also be called R. Hawley Stephen Drive). DO NOT TAKE THIS SHORTCUT WITHOUT LOOKING OVER THE MAP FIRST. I cannot be held liable for lost parents. The directions 'link' is below:

• http://maps.google.com/maps?q=gcc%20BATAVIA%20NY&oe=utf-8&rls=org.mozilla:en-US:official&client=firefox-a&um=1&ie=UTF-8&sa=N&hl=en&tab=wl

THIS WEEK IN CROSS COUNTRY

MONDAY: Practice at the high school. Varstiy boys and girls will be running five miles at E pace(Lodge Road).

TUESDAY: Dual meet at Jasper-Troupsburg with Arkport. J-T runs their home meets at the Troupsburg Elementary School.

WEDNESDAY: Practice at the high school.

THURSDAY: Practice at the high school.

FRIDAY: Practice at the high school.

SATURDAY: GCC COUGAR INVITE @ Genesee Community College, Batavia NY

TEAM PICTURES 2009

WHAT: Team yearbook pictures

WHEN: Wednesday September 30th at 3:00pm

BRING: We need to be in our uniforms. We run at the Pinnacle the night before. don't forget to wash your uniforms and bring them to school with you. We will also need practice clothes on picture day.

NOTE: If you are going to quit the team, please quit before the team picture. It is only fair. So, again, if you are going to quit the team--plese quit before the tema picture.

DANSVILLE INVITATIONAL

DATE: Friday September 18, 2009

OOPS: On our original schdule I noted that the date of this meet was Saturday September 19th. Thats's the OOPS part. the meet is on Friday.

LOCATION: Stony Brook State Park, Dansville NY

EARLY DISMISSAL: Varsity athletes will be dismissed from school at 1:30pm. It is important that we board the bus ASAP. If I have to, I will leave athletes behind. There will be no trips to Sugar Creek after we are dismissed from school. Plan ahead. Get your gatorade etc. the night before, or that morning. If you go to Sugar Creek before the bus leaves, you are insubordiante and will be suspended for the team. I would turn the matter over to our Dean of Students.

BUS LEAVES: 1:30pm

BUS RETURNS: 9:00PM (estimate)

RACE TIMES:

• 4:00pm BOYS VARSTIY (small schools)
• 4:30pm GIRLS VARSITY (small schools)
• 6:00pm BOYS JV (all schools)

FOOD: We will be stoping at McDonalds in Hornell on the return trip. One would be VERY wise to bring liquids and a snack to the meet. Especially those athletes not running until 6:00pm.

WEATHER: High of 72 degrees, 30% chance of rain, wind 11mph (w)--It WILL cool off as the day progresses. Bring a sweatshirt, sweatpants, team jacket.

NOTE: No practice on Saturday October 19...enjoy the weekend!

VARSITY BOYS ROSTER:

Abbey, Thomas
Byler, Omar
Byler, Samuel
Deuel, Dylan
Fleet, Alec
Hand, Chris
Wooldridge, Mike

JV ROSTER

Burton ,Noah
Carey, Clyde
Gunn, Nick
Kapp, Zach
Keeney, Josh
Lewis, Dalton
Reagan, Jacob
Tompkins, Justin
Vondercheck, Colin

at CAMPBELL-SAVONA on Tuesday

Tuesday's meet will begin at 4:30pm. I do not yet know if Junior High will be competing. All athletes should plan on attending. The race will be held on Robie Road in Savona NY. The start will take place at the corner of Robie and Kettle Rds. This link may help:

http://maps.google.com/maps?hl=en&client=firefox-a&rls=org.mozilla:en-US:official&hs=kwK&resnum=0&q=robie+road+savona+ny&um=1&ie=UTF-8&split=0&gl=us&ei=X5StSpTnJs2SlAeEgZG-Bg&sa=X&oi=geocode_result&ct=image&resnum=1

THIS WEEK IN CROSS COUNTRY

MONDAY: Practice at the high school form 3:00pm-4:30pm.

TUESDAY: at Campbell-Savona with Jasper-Troupsburg.

WEDNESDAY: Practice at the high school form 3:00pm-4:30pm.

THURSDAY: Practice at the high school form 3:00pm-4:30pm.

FRIDAY: DANSVILLE INVITATIONAL...Stony Brook State Park

SATURDAY: A day off of practice, but we SHOULD be running 30 minutes at E (EASY) pace. If you are serious about your season and our team, you will get out and jog today.

WOODHULL COMMUNITY DAYS 5K

BUS LEAVES: 7:30am...we will meet in front of the pool doors. Only varsity athletes will be riding the bus.

BUS RETURNS: I am not sure. I would like the athletes to have some time to check out the 'goings on' at Community Days. A good estimate for arrival back in Addison would be NOON.

RACE TIME: 9:00am

LOCATION: The race begins near the Woodhull cheese factory (The Golden Age Cheese Co.).

COURSE: This course is an 'out and back' course. It is deceptively challenging.

MODIFIED: Modified athletes will not have enough practices to legally compete as an Addison team member. You may, however, compete--as long as you pay the $5 entry fee and provide your own transportation.

FOOD BANK: Part of the entry fee for this race is ONE CANNED GOOD. All athletes should raid the pantry and bring in one food item to donate to a local food bank.

NOTE: We are using this race as a WORKOUT. We have nothing to prove on Saturday. We have no set goals for times--it will be a slow course. We are using this as a workout only. I would like to see athletes run this at TEMPO(T) pace. A TEMPO(T) run would be the pace you can handle for a 10k race. Parents, please help me out with this. We really need to try and pull the reins in on the athletes. This is a meaningless race for us as far as the big picture is concerned. We need to get out of this weekend injury free. We need to have fun at this race. I have a master training plan for the season, and I need your support in carrying it out. It may not always make sense to you, but it always works. I have coached this sport for nineteen years. I have been around this sport, literally, my entire life. It is all about the end of the season.

THIS WEEK IN CROSS COUNTRY

MONDAY: Optional practice at Acorn. Practice will run from 9:00am-11:00am. Please bring $3 for pizza. We have a meet on Tuesday, so it is important that we get some running in on Monday.

TUESDAY: Meet at Avoca. The bus leaves immediately after school. We do not have time to go to Sugar Creek after school. Plan ahead--get your drinks and snacks Monday evening, or Tuesday morning. No jeans on the bus. Do not board the bus wearing flip flops. We are athletes, and we will dress appropriately for our meets. The bus should return at 8:00pm--I plan on stopping at McDonals in Bath on the return trip. Bring money for the dinner stop. This is the only Tuesday dinner stop we will make this season.

WEDNESDAY: Practice 3:00pm-4:30pm at the High School.

THURSDAY: Practice 3:00pm-4:30pm at the High School.

FRIDAY: Practice 3:00pm-4:30pm at the High School.

SATURDAY: Woodhull Community Days 5k...more information to follow in a later post.

2009 SCHEDULE

I will be handing out our 2009 ADDISON CROSS COUNTRY schedule today at the end of practice.

MODIFIED PRACTICE

I would like ALL modified athletes to join us on Wednesday September 2nd for our cross country practice. We will meet in front of the school from 3:00pm-4:30pm. Hope to see you there.

THIS WEEK IN CROSS COUNTRY

MONDAY: Practice at Pinnacle State Park 9:00am-10:30

TUESDAY: Practice at Pinnacle State Park 9:00am-10:30

WEDNESDAY: Practice at ACS 3:00pm-4:30pm--meet at pool doors

THURSDAY: Practice at ACS 3:00pm-4:30pm--meet at pool doors

FRIDAY: 19th Annual Two Mile Time Trot--meet at track 9:00am till?

SATURDAY: Enjoy the weekend. See you all in School on Tuesday. I will be at the Alumni run at Ithaca College.

STATE OF THE TEAM ADDRESS

We have never had a better group of individuals to work with. End of story.

ADDISON CROSS COUNTRY 2009

Practice begins on Monday, August 17th. We will be meeting at the Pinnacle State Park softball field. Practice will begin at 9am and end at 10:30am.

WHAT: Cross country practice

WHEN: 9:30am-10:00am

WHERE: Pinnacle State Park softball field

WHO: All varsity and JV candidates

BRING: Water, bug spray

Coach Lyons 359-3824 (tlyons@addisoncsd.org)