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Coaches Update September 9, 2013

Picture
Varsity - 3rd place at Tiffin Cross Country Carnival


September 9th 2013    Davidson Boys Cross Country Report

Tiffin Cross Country Carnival    9-7-13    85 degree   Some humidity

            Name                                       1M       2M       5K       Pl         PR       16        12

1.     Garrett Knapik-12                   4:47     10:01   15:48   7          15:48   5:09     3:53

2.     Colin Burdette-11                   4:49     10:18   16:16   17        15:59   5:09     3:53

3.     Johnny McKeown-11              5:10     10:40   16:49   49        16:49   5:16     3:58

4.     Luke Hoover-11                      5:10     10:40   16:50   50        16:46   5:16     3:58

5.     Ryan Whitney-11                     5:10     10:45   16:59   65        16:58   5:16     3:58

6.     Adam Hoover-10                    5:15     11:10   17:48   B15     17:39   5:23     4:02

7.     Spencer Schlecht-12               5:10     10:59   17:54   154      17:15   5:16     3:58

 

8.     Ahmed Abdi-12                      5:15     11:14   18:10   B31     18:10   5:32     4:09

9.     Paul Mendola-10                     5:20     11:34   18:28   B52     18:21   5:32     4:09

10.  Eric Turney-12                        5:30     11:49   18:35   B62     18:35   5:50     4:22

 

11.  Chris Egolf-9                          5:31     11:57   19:00   B92     19:00   6:06     4:40

12.  Ryan O’Rorke-10                    5:22     11:56   19:04   B99     18:58   5:57     4:34

13.  Hans Hartle-12                        5:37     12:10   19:22               19:22   5:57     4:34

14.  Patrick Keck-10                                              19:25               19:25   6:23     4:46

15.  Drew Sauvey-10                     5:32     12:05   19:28   B115   19:02   6:06     4:40

16.  Scott Earley-9                                                 19:35               19:35   6:23     4:46

17.  Alex Min-11                                                    19:40               19:40   6:23     4:46

18.  Isaac Getz-9                                                    19:41               19:41   6:06     4:40

19.  Matthew Rose-10                                            19:55               19:38   6:29     4:50

20.  Chris Taylor-12                                              20:10               20:02   6:06     4:40

21.  Eric Lo-11                                                       20:16               20:16   6:23     4:46

22.  Thomas Shaw-11                                            20:31               20:31   6:23     4:46

23.  Matt Johns-9                                                    21:07               20:06   6:23     4:46

24.  Ian Cook-9                                                      21:10               20:15   6:35     5:09

25.  Cole Andromalos-12                                       21:11               21:11   6:29     4:50

26.  Adam Conti-12                                                21:15               21:07   6:29     4:50

27.  Isaiah Gilman-11                                             22:02               22:02   6:35     5:09

28.  Nick Caiazza-9                                                22:13               21:49   7:15     5:35

29.  Brian Long-10                                                 22:14               21:46   7:40     5:42

30.  Jesus Davis-11                                                23:01               22:53   7:15     5:35

31.  Reed Farmer-9                                                26:17               25:49   8:20     5:58

32.  James Cutshall-11                                           28:12               28:12   8:20     5:58

33.  Jacob Houy-11                                                DNR                N/A     6:06     4:40

34.  Alex Steitz-11                                                 DNR                N/A

35.  Ian Bates-11                                                    DNR                N/A     6:35     5:09    

Third Place

Team Stats:   Record:             38 Wins         2 Lost  Total Record:  47 Wins        3 Lost

                        Split:     15:48 to 16:59  =  1:11  Better than Last week but we need 35 seconds!

                        Score: 7  17  49  50  65  =  188 Points

Teams: 1) St Xavier-50  2) Jerome-105  3) Davidson-188  4) Mentor-264  5) Chardon-198

            6) Solon-316  7) Westerville North-333  8) Avon Lake-252

B Team:  Sixth Place in a good field against many A Teams (30 Total Teams)  Great Job.

Thoughts:

This is a massive early season meet.  You gained valuable experience on what it is like to run when it is crowded.  Trinity will be more crowded but we will be much fitter.  Learn from your start, your pace and your finish.  What did you learn from hills?

Tiffin Recap:  We finished about where I thought we would for this time in the season.  As you can see, we have a lot of work to do.  Running together is hard but we must do it.  Finding the right start pace and feel is an art and Tiffin will help you.  Hills disrupt pace but the strong find a way.  Reflect on this meet and think about where you can improve and share this with your teammates.

Outstanding Runners: Garrett Knapik-12, Johnny McKeown-11, Eric Turney-12, Chris Egolf, Hans Hartle-12, Patrick Keck-10, Scott Earley-9, Alex Min-11, Isaac Getz-9, Eric Lo-11, Thomas Shaw-11, Cole Andromalos-12, Isaiah Gilman-11, Adam Hoover-10 for battling the front, Varsity next week!

Looking Ahead:  Davidson will focus on improving.  Practice will be focused and we will go into a two week cycle.  This week is great work with a team run at Galion.  The week of Trinity we will speed up and move days around to prepare for your first test.

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

9   Long

Mile warm up

8.6 last 2 prog

4x200 crisp

10  Fun

6x

12

4

11  50-60 min

circuits

12 mile WU

4-8-4

20T 168

2-4-4-2-2

13 5:45 AM

Pre

14  Galion

15  Long

Hour 5

easy

16  30 minutes

2x mile

3x1000

1x mile-400

17  No Practice

Cross

18  30 minutes

3x4-8-4

5x200 crisp

Or mile fast??

19  50 minutes

circuits

20  5:45 AM

Pre

2:30 Leave for Trinity

21 Trinity

22  30 min

 

Galion Race Plan:  Davidson will be working on team dynamics at Galion.  Our total focus is on each of the Davidson runners.  The first mile is about Knapik and Burdette keeping the team together and pushing them to a good start.  Be aware and run swift together.  The course is nice and will help you to stay together.  At the 2 mile mark, Knapik and Burdette can take off. The rest of you work as hard as you can together until the last 1000 meters.  This is where we work on a strong finish.  Team finish is not as important as how well you work together.

Open runners:  This is a PR course.  If you stay focused you will run a great time.

Race Schedule:

12:00 PM        Bus Leaves

 3:00 PM         Open Race       All Runners but Varsity

 3:30 PM         Varsity             Knapik-12, Burdette-11, Mckeown-11, L Hoover-11, Whitney-11, Schlecht-12, A Hoover-10

 4:10 PM         Team               8x200s

 6:15 PM         Home

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

9  mile

8.6  Last 2 faster

4x200

10  20 min

6x1200

11  60 min

circuits

12   mile

4-8-4

20T   168

2-4-4-2-2

 

13  5:45 AM

14  Galion

15  Long

1:05-1:10

16 Mile Day

20 min

2xmile

3x1000

1x mile

400

17  No Practice  cross train

18  Speed

3x4-8-4

5x200 crisp

19  50 min

circuits

20  5:45 AM

 

2:30 PM  Leave for Trinity

21  Trinity

22  30 Minutes & Cross

23  Long

 

1:20 Total

W 20 min T  170

4x150

24  30 min

5x mile

Or 5x1200??

25  50 min

Circuits

26 20 minutes

4x800

4x400

27  5:45 AM

Pre

28 Pick North

Regional course

29  30 min & cross

30  Long

40-45 min

8x800 P/S

Oct 1 No Practice  Cross day

2  Big Day

5x mile

400

Go Time

3  Easy

4  5:45AM

Pre

5  Darby

Varsity 8 AM

3x4-8-4

Mile f

6  30 min & cross

 

6PM @ Watkins

7 Long

30 min 7:20

20 min 6:45

18 min @ 170

10 easy

2x200

8  10 min

2 mile go

3x mile

400

9  Recovery

10  4 mile

 Last mile T

5x400

11  5:45 AM

Pre

12  OCC

@ Darby

13  30 min & cross

14 Long

10 min 7:20

40 min 6:40

18 min @ 170

4x200

15 10 min

2 mile go

3x1000

400

16 Recovery

17  4 mile

Last mile

4x400

18    5:45 AM

Pre

19  District

@ Watkins

20   30 min & cross

21  60 min

4x200

22  10 min

2 mile go

Mile f

400

23 Recovery

24 4 mile

Last mile T

3x400

25  5:45 AM

Pre

26  Regionals

@ Pick North

27  20 min

28  60 min

4x200

29 2 mile

Mile fast  94%

400

 Mile warm down

30 Recovery

31  4 mile

3x400s

Nov 1 5:45 AM

Pre

2  State

@ National Trail Raceway

3  Cross

 

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  • Home
  • Calendar
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  • Archives
    • 2020 Archives >
      • 2020 Coaches updates
    • 2019 Meet Info >
      • 2019 Hot Summer Bash Awards
    • 2018 Season >
      • 2018 Coaches Updates
      • Hot Summer Bash Awards
    • 2017 Season >
      • 2017 Meet Info
      • 2017 Coaches Updates
    • 2016 Season >
      • 2016 Meet Info
      • 2016 Coaches Update
      • 2016 Coaches Update
      • 2016 Hilliard 5K
    • 2015 Season >
      • 2015 Coaches Updates >
        • September 8 2015
        • August 31 2015
        • August 17 2015
        • August 10 2015 >
          • August 2 2015
          • 2015 Hot Summer Bash
          • 2015 Hilliard 5K
        • 2015 Sub Sale
    • 2014 Season >
      • 2014 Fundraisers
      • 2014 Hot Summer Bash
      • 2014 Spiritwear
    • 2013 Season >
      • 2013 Team Pictures
      • 2013 Coaches Updates >
        • October 28 2013
        • October 21 2013
        • October 14 2013
        • October 7 2013
        • September 30 2013
        • September 23 2013
        • September 16 2013
        • September 9 2013
        • September 2 2013
        • 2013 Hot Summer Bash
        • August 26 2013
        • August 12 2013
        • 2013 Under the Lights
      • 2013 Meet Info/Results
      • 2013 Hilliard 5K
    • Archived Media