Coaches Update September 16, 2013
September 16th 2013 Davidson Boys Cross Country Report
Galion Invitational 9-14-13 74 degrees, sunny and wonderful.
Name 1M 2M 5K PL PR
1. Colin Burdette-11 5:00 10:02 15:32 2nd 15:32
2. Garrett Knapik-12 5:00 10:07 15:47 10th 15:47
3. Johnny McKeown-11 5:02 10:15 16:05 17th 16:05
4. Luke Hoover-11 5:01 10:15 16:09 22nd 16:09
5. Ryan Whitney-11 5:12 10:38 16:29 43rd 16:29
6. Spencer Schlecht-12 5:06 10:38 16:49 68th 16:49
7. Ahmed Abdi-12 5:19 10:36 16:49 1st O 16:49
8. Adam Hoover-10 5:12 10:49 16:52 71st 16:52
9. Ryan O’Rorke-10 5:21 10:38 17:32 16th O 17:32
10. Paul Mendola-10 5:19 10:41 17:37 17th O 17:37
11. Eric Turney-12 5:48 18:00 28th O 18:00
12. Isaac Getz-9 5:35 18:01 29th O 18:01
13. Hans Hartle-12 5:35 18:12 35th O 18:12
14. Chris Egolf-9 5:54 18:17 39th O 18:17
15. Drew Sauvey-10 5:59 18:34 47th O 18:34
16. Mathew Rose-10 5:57 18:36 55th O 18:36
17. Scott Earley-9 6:05 18:39 56th O 18:39
18. Alex Min-11 6:03 18:45 18:45
19. Patrick Keck-10 6:09 19:05 19:05
20. Matt Johns-9 6:11 19:11 19:11
21. Chris Taylor-12 5:45 19:17 19:17
22. Thomas Shaw-11 6:13 19:19 19:19
23. Ian Cook-9 6:16 19:23 19:23
24. Eric Lo-11 6:16 19:26 19:26
25. Jacob Houy-11 6:31 20:12 20:12
26. Cole Andromalos-12 6:14 20:36 20:36
27. Adam Conti-12 6:56 21:32 21:32
28. Jesus Davis-11 6:59 21:39 21:39
29. Ian Bates-11 7:29 23:13 23:13
30. James Cutshall-11 8:16 25:39 25:39
31. Reed Farmer-9 8:23 26:02 25:49
32. Alex Steitz-11 DNR
33. Coburn Gillies-11 DNR
34. Nick Caiazza-9 DNR
35. Isaiah Gilman-11 DNR
Hilliard Davidson was TEAM CHAMPIONS
Team Stats: Record: 32 Wins O Lost Total Record: 79 Wins 3 Lost
Split: 15:32 to 16:29 = 57 seconds Need 5 with 3-4 then 37 seconds!
Score: 2, 10, 17, 22, 43 = 94
Teams: 1) Davidson-94 2) New Albany-127 3) Lancaster-175 4. Ashland-189 5) Elder-199
Open Team was Third with race champion: Ahmed Abdi-12
Thoughts: This was a good size meet that makes you have to work for position. We ran a plan and made some gains. When our 5-6 and 7 get to our fourth spot, we will be the team that we are looking for. Adaptation takes time and we just started a cycle. Let’s see where this phase takes us. Stay focused and remember that everyone is different and we all adapt, but at different rates!
Outstanding Runners: This goes to the whole team!
Galion Recap: We ran a good race following a plan that held Knapik and Burdette back to run with the pack. It was a tough start as we were way back by the hair pin turn at 400 meters. We held our composure and worked our way up. At the 2400 meter mark, Knapik and Burdette went to the front. This is a good way for Colin to run but an under the weather Knapik struggled. Next race I will send Knapik, which will make for a better plan for him. As for Luke Hoover and McKeown, they ran side by side to the finish with a strong sprint by McKeown. Whitney, Schlecht and Adam Hoover all learned a lot. Schlecht went out solid but his heavier than normal training week had him flat by race day. This will be adjusted next week. Whitney never found his stride early in the start and was back helping first time varsity runner Adam Hoover. Whitney did have a great last mile moving up about 30 spots on his way to the finish. Adam Hoover was awesome in his first test of running fast with many outstanding runners around him.
The Open race saw a solid effort by all and what was exciting was that Ahmed Abdi, found the strength that is in all of us, and finish a hard last mile to grab a race championship. Ryan O’Rorke is finding his stride that he lost over the winter and Paul Mendola is starting to get after it. The freshmen will be our focus at the Trinity meet next week as they will start the day. At Galion this team shows signs that they can compete. Isaac Getz ran a great race almost breaking 18:00 with Chris Egolf and Scott Earley close behind. As for Matt Johns and Ian Cook, wonderful improvement but next week Davidson needs strong 4’s and 5’s, so the Challenge is to get into the 18’s, so that Davidson can challenge for a trophy.
Looking Ahead: Davidson has another solid workweek ahead and we will stay the course. One exception is that we will recover on Monday for the first time this season. I look for a well-executed Tuesday followed by a Wednesday that will take the stress off the runners by blending running with cross training on your own. Thursday will be crisp followed by a night of packing for the Trinity trip. Friday will be very busy with a 5:45AM practice, school, an early out (2:00PM) that will have us on the bus at 2:20PM for the 3 hour 20 minute trip to Louisville Kentucky. We will walk the course then have dinner with Trinity.
Heart rate: To clarify your understanding of the numbers I have something for you to keep in mind. Tempo work will cause the heart rate to raise to 180bpm (+- 10). This is when the interval is 2miles or less. A steady run should stay at 172ish for runs of 20 minutes. Heart rate is not to be used with our intervals. We use percentage of effort, which I calculate for you. Rest is also a factor which we will be getting more of as we get to championship time.
Trinity Race Plan: Everyone knows that Davidson has been planning for this meet to see where we are. This is a test and there will be many great teams. Davidson will run 10 runners in the Varsity. We will be calm. We will have to have a good start but we must be under control. There is a long straight for the 400 runners to get started. I know there will be45 runners at 16:00 on this Galion fast course. A steady fast start that is aggressive but under control will get you off and running. Just like Galion we need to finish strong and our Tuesday practice will be just like that. I am setting you free. Knapik run your race. Colin you are best when you take your time. Let Knapik go and build strength as you go just like OCC last year. Luke and Johnny must find each other and stay strong. Schlecht must work with Whitney and get him out a bit faster and that will control Spencer early and help Whitney. When the going gets tough, Whitney pulls Spencer. The rest of the team needs to stay strong and positive. The start will be fast so stay focused.
Friday September 20th 2013
During eighth period get your assignments. Out of class AT 2:00PM
2:20 PM Leave Hilliard Pack a sandwich and snack
6:00 PM Arrive at Tom Sawyer State Park, then walk course.
7:00 PM Hotel Springhill Suits 10101 Forest Green Boulevard- Louisville, KY 40223
7:45 PM Food with Trinity
Saturday September 21st 2013
6:35 AM Varsity and Open runners meet in Lobby for run
6:50 AM Breakfast
7:15 AM Bus leaves for course
7:00 PM Approximate arrival in Hilliard. Bring $$$$$$$$ for fast food and race T-Shirt.
The Race Schedule
Open 9:00AM All 10-11-12 grade runners
Varsity 10:20 AM Burdette-12, Knapik-12, L Hoover-11, McKeown-11, Whitney-11, Schlecht-12,
A Hoover-10, Abdi-12, O’Rorke-10, Mendola-10
Freshmen 11:40 AM All Freshmen