tag:blogger.com,1999:blog-15868369325142029652024-02-21T07:27:57.489-08:00Bickel Running BlogThoughts on Running by Bob BickelBob Bickelhttp://www.blogger.com/profile/15761437990120930478noreply@blogger.comBlogger93125tag:blogger.com,1999:blog-1586836932514202965.post-37812434908253443402013-11-10T08:32:00.002-08:002013-11-10T08:32:42.432-08:002013 Headed to States!
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It was a beautiful day at Delsea Regional High School, site of this year's SJ Group III Cross Country Championships. But the bright sun could not hide the nerves in the pre-race banter of the coaches. We knew the remnant of runners toeing the line this day had evolved into a very good team. But we also knew the race's field was deep and fast. Pre-race prognosticator Christian Cramer had us ranked a tenuous 5th in the section, good enough to qualify for next week's State Meet, but Timber Creek was coming on strong. We knew the competition would be tough and if we didn't run well.... It could be the end.</div>
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Well, our team did everything they could possibly do to keep our season going. From the gun, every man raced out with speed and conviction. Top runners Joe Inglis and Kevin Horten quickly mixing it up with some of the best runners in the state. Christian Cramer, our strong #3, pushed towards the Top 20. Nick Paoletti settled in as our fourth man. Mike Barsoum and Kevin Fox went out together, working hard for the 5th spot. And Paul "Sam Spirgel" Entwistle raced out, closing out the Top 7 for the Quakers. </div>
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And then they raced, pushing through the fast first mile and coming out of the woods looking strong and right on-target. They settled in and held spots through the second mile. With a mile to go, Joe Inglis was holding on to the Top 5. Kevin Horten was surging from 13th place up to the Top 10. Christian Cramer was holding steady in the mid-20s. Paoletti holding on to a Top 40 spot. Barsoum was making up ground around 55th place. Fox, gutting it out through a late season foot injury, pushed past a runner. Entwistle continued in PR pace. Everyone was where they need to be. The team was running a great race. All they had to do was finish. </div>
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And finish they did. In one of the more inspiring team performances, each and every guy hit the track and, with the memory of repeat 800s in their back pockets, proceeded to tear it up. Inglis surging and finishing 6th overall in 16:09. Horten showing the best finishing power of the season, passing bodies, rising up to 8th, in a season PR of 16:20. Cramer crushing the opposition, picking up key spots to finish in 22nd in a PR time of 17:08. Paoletti almost running down a rival runner from 10 yards behind with 50 to go to PR in 17:29 and finishing 36th. And, Barsoum. Dang, Barsoum. Flying around the curve and picking up valuable points, PRing in 17:45 and finishing 46th. Points that would hopefully propel us to Holmdel Park. Fox would finish a gutty 6th on the team and Entwistle would finish in 18:35, fittingly a PR.</div>
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For the coaches, the best part was the post-race gathering. The atmosphere was energized. Guys were hugging and high-fiving. We knew we had run well, there were big PRs all around. We had left it out on the course with our best effort of the season. Now, we waited for the results. And.... who knows who won SJ Group III? At the time, not us! Because the announcement was drowned out by sustained cheer of 15 Moorestown boys, their coaches, their parents, and one alum (Kyle!) as we found out we had done it! We had grasped the 5th spot. We were through! We're number 5! We're number 5! </div>
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The season is not over. This team is not finished. A great race Saturday has bought us one more week. </div>
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Now it is on to Holmdel! </div>
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Special Thanks to Shayan Malta, Greg Munilla, Greg Rothman, Alex Topel, Andrew "put me in coach" Voyack, Harrison Morris, Ty Schneider, Jake Kramer, Marcus Topel and, especially, Captain Reed Kramer for coming and supporting your teammates. It makes a big difference and your presence was definitely appreciated. Clear your calendars for next weekend. Bus leaves at 8:00 for Holmdel Park!</div>
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Bob Bickelhttp://www.blogger.com/profile/15761437990120930478noreply@blogger.com0tag:blogger.com,1999:blog-1586836932514202965.post-33656391785344401112013-10-20T14:31:00.001-07:002013-10-20T14:31:58.005-07:00MXC Update Oct. 20, 2013<br />
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<span style="font-size: 12pt;"><strong>Burlington County Championship Race Summary:</strong> The County Championships are always bittersweet for the cross country team. For the non-championship roster juniors and seniors, the race is the end of the line. Therefore, a number of guys were in their last official XC race for Moorestown. And, as we've come to expect from a class full of guys with class, they raced boldly and courageously, ending their careers on high notes. Special shout-outs to:</span></div>
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<li style="font-family: Arial, Helvetica, sans-serif;">Senior Paul Entwistle, who capped a great year of training and racing to finish as our #1 runner in the Open Race, carving over a minute off his Mill Creek time last year. </li>
<li style="font-family: Arial, Helvetica, sans-serif;">Senior Greg Munilla, who actually sat in 2nd place through the mile before fading to 9th in the Open Race.</li>
<li style="font-family: Arial, Helvetica, sans-serif;">Senior Greg Rothman, who, while he came up short in his quest to break 19m, boldly pushed to the front of the JV team, the third Moorestown finisher. </li>
<li style="font-family: Arial, Helvetica, sans-serif;">Senior Nick Novak, who saw a summer full of training again side swiped by injury, running his first race in weeks aggressively, finishing in 20:00.</li>
<li style="font-family: Arial, Helvetica, sans-serif;">Senior Kevin Harris, who, finally healthy, raced his 3rd 5k in near-PR pace.</li>
<li style="font-family: Arial, Helvetica, sans-serif;">Seniors Ryan Wheeler, Shayan Malta, Dominic Insalaca, and Chuck Spirgel also ran well. </li>
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Thanks to all of our seniors. You are a beloved class and your day-to-day impact will be missed!</div>
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Other performances of note:</div>
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<li style="font-family: Arial, Helvetica, sans-serif;">Brian Wright continues his late season surge, narrowly missing breaking the 20m make but still PRing and medaling in</li>
<li style="font-family: Arial, Helvetica, sans-serif;">Mikey Vanaria has now thrown together back to back good efforts, again pushing his PR lower in the process.</li>
<li style="font-family: Arial, Helvetica, sans-serif;">Vidas DeFilicis overcame acorn-gate to drop significant time off his 5k PR, lowering it to 22:25. Bonus credit for finding the racing chip that fell off his shoe after the race.</li>
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The Varsity:</div>
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Kudos to Northern Burlington, as our league rivals ran away with the County title. Moorestown ran well, regardless, finishing in 4th, only 4 points behind Cherokee and 10 behind runner-up Lenape. The squad, as usual, was anchored by strong performances by Joe Inglis and Kevin Horten, who bested last year's times at Mill Creek to finish 5th and 7th overall. Christian Cramer continued his solid string of performances, finishing 16th overall as our third finisher. Harrison Morris, miraculously back after what seemed like a season ending injury last week, finished in a gutty 17:50, pushing through knee pain and tightness on the last mile. And Nick Paoletti, the only varsity finisher to PR, finished right behind him in 17:51. Frosh Kevin Fox continues to figure out how to race, this time show a killer kick to come in 6th on the team and 41st overall. Mike Barsoum held down the 7th spot, running a solid race in 18:36. All should feel good about the team effort, especially considering we trained through the race, working the guys hard for the sectional meet in November even at the expense of the Counties....</div>
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<a href="http://r20.rs6.net/tn.jsp?f=001UOkKJ5Z5ToXKfqz2UN1EdcaAOSrhD7DV7l-YG8ippmi5ID3p5KcGUYKnPav1JrK954E9eEXtXLtn2HDyWw_jkr-_xEpapOjqwiB1kvkDAYZiqtXaEDq6BjmyzFEjBIlTyiKo1-hxaQGnXIT-CkGhfnOdNzm4Ico7WsvwOkM_4noIEJnKxGAE3GEvQFFgkVjL-YQlnhOi8pnrQYjZQN3zFA==&c=UGVAZvgniI82GP5KHXQiVhAYqXPEziATtm9T8MWK9T1F9S8pk-8uRA==&ch=4V9gSGyO7fG8W5AZtd2hQus_lDmimSVhuV3uG0GVbr_CXfwz792VHA==" linktype="1" shape="rect" style="color: blue;" target="_blank" track="on">See Full Race Results here</a>.</div>
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<strong>Upcoming this week:</strong></div>
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We will be transitioning to the Championship portion of our season. This means only the top dozen guys will continue to run, along with Freshman and Sophomores (who have two races left). So we big a fond farewell to the non-Championship Squad junior and seniors. <span style="font-size: 12pt;">Freshman and Sophomores are invited to continue to race through next week, with the SJ Frosh/Soph Championships on Monday, Oct. 21st and the Burlington County Frosh/Sophs the following week. Continuing is NOT mandatory, as we only want runners focusing on strong finishes to their seasons. </span></div>
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<strong><a href="http://r20.rs6.net/tn.jsp?f=001UOkKJ5Z5ToXKfqz2UN1EdcaAOSrhD7DV7l-YG8ippmi5ID3p5KcGUYKnPav1JrK9lbK_KP8DwWyZcUC78nMrelqLabvSNkQIa_2L6fKBcjM7cYzGbx0HCcmoOBbanwM2t24KwhuCBPSHcrM7VdqESp6tj9yyyMpGsScDJv3gQrig7Q3bl7MOhqq0KmdN0uPTC-Z6Lc2PIf4=&c=UGVAZvgniI82GP5KHXQiVhAYqXPEziATtm9T8MWK9T1F9S8pk-8uRA==&ch=4V9gSGyO7fG8W5AZtd2hQus_lDmimSVhuV3uG0GVbr_CXfwz792VHA==" linktype="1" shape="rect" style="color: blue;" target="_blank" track="on">Divisional Championship</a></strong><span style="font-size: 12pt;"><strong> - Thursday, Oct. 24</strong>. We will be the last race of the day.</span></div>
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<a href="http://r20.rs6.net/tn.jsp?f=001UOkKJ5Z5ToXKfqz2UN1EdcaAOSrhD7DV7l-YG8ippmi5ID3p5KcGUYKnPav1JrK9xGJu825BsY6VXoW7gQxsUOBCu97My1gi7htZc_EBBoTBVBnafWCtsLvNMu7WkrE69ZRI5Ado8WYf7wOLyPcvq_1KTNaIp1A5-B3r2wNS3Bg-bFnjb6mMeyEUOpSCgqqI9fXPr_BDNONoyxxqBGhDzw==&c=UGVAZvgniI82GP5KHXQiVhAYqXPEziATtm9T8MWK9T1F9S8pk-8uRA==&ch=4V9gSGyO7fG8W5AZtd2hQus_lDmimSVhuV3uG0GVbr_CXfwz792VHA==" linktype="1" shape="rect" style="color: blue;" target="_blank" track="on">MXC Season Banquet is scheduled for Nov. 19th</a>. Everyone should plan on attending (all runners and their Parents), so please mark your calendars. Robin Rothman is again spearheading the effort - Thank You!. <a href="http://r20.rs6.net/tn.jsp?f=001UOkKJ5Z5ToXKfqz2UN1EdcaAOSrhD7DV7l-YG8ippmi5ID3p5KcGUYKnPav1JrK9xGJu825BsY6VXoW7gQxsUOBCu97My1gi7htZc_EBBoTBVBnafWCtsLvNMu7WkrE69ZRI5Ado8WYf7wOLyPcvq_1KTNaIp1A5-B3r2wNS3Bg-bFnjb6mMeyEUOpSCgqqI9fXPr_BDNONoyxxqBGhDzw==&c=UGVAZvgniI82GP5KHXQiVhAYqXPEziATtm9T8MWK9T1F9S8pk-8uRA==&ch=4V9gSGyO7fG8W5AZtd2hQus_lDmimSVhuV3uG0GVbr_CXfwz792VHA==" linktype="1" shape="rect" style="color: blue;" target="_blank" track="on">Please fill out the form</a>to let us know who will be attending.<span style="font-size: 12pt;"> </span></div>
Bob Bickelhttp://www.blogger.com/profile/15761437990120930478noreply@blogger.com0tag:blogger.com,1999:blog-1586836932514202965.post-34725922970254807472013-10-06T16:11:00.002-07:002013-10-06T16:11:32.747-07:00MXC Update - Oct. 6, 2013
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<b>Shore Coaches Race Summary:</b> Another beautiful Saturday had the team at Holmdel Park for the 2013 Shore Coaches Invitational. The race is the traditional kick-off to the championship season, as teams began to take stock and see how they stack up against the rest of New Jersey. Moorestown runners continued to acquit themselves nicely, with strong performances across the ranks. Here is the recap.</div>
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<b>Frosh:</b> The first race of the day again belonged to the freshman. And the squad again set a high standard for the rest of the team. Especially with the performance of Kevin Fox. Kevin again ran like a runner with tons of experience, starting off in the top 20 of the 200 person field before slowly moving up on the lead. Another strong kick had him crossing the finish line 6th in a stellar 12:03 for the 2 mile course. Tim Fleming had his best finish as a Moorestown runner, finishing second on the team when he finished strong in 13:36. Special shout-out to Bavish Gummadi who came back with the first battle wounds of the day after taking a tumble in the woods. </div>
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<b>Varsity:</b> The Top 7 toed the line next. With several of our expected Top 7 testing (SATs) or injured, the team relied heavily on runners attacking the Holmdel course for the first time in a varsity race. Of course, that is not the case with senior captains Joe Inglis and Kevin Horten. The two went into the race determined to prove that they are amongst the best runners in the state. Today, they did so, going out aggressively with the top pack and running exceptional races. Joe found himself in 2nd after the bowl and held his spot with a fantastic 16:40 on the course, making his the 2nd fastest Moorestown finisher at Holmdel. Kevin wasn't too far behind, finishing 6th overall in a course PR of 16:56. The rest of the top guys, rookies to the varsity race, ran well, too. Christian Cramer continued his string of solid weekend performances, breaking 18 minutes and finishing 3rd on the team. Harrison Morris survived a fall with 1000m to go and gamely finished as our fourth man. The 5/6/7 crew was paced by Mike Barsoum, who cut a minute off last year's Holmdel time to finish fifth for our squad. Overall, the team finished 7th in the Varsity "B" race, but earned valuable experience that will hopefully help key improvement as the season progresses.</div>
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<b>Junior Varsity:</b> After a long wait, the JV finally headed to the start for their 4:30 race. They, too, had grand ambitions for their tour around Holmdel Park. And they, too, ran races to be proud of. Up and down the line-up, kids ran gutty races to achieve personal goals. Kirk Zimmer, desperate for a medal, went out fast in the top 20 and showed grit and determination holding over the final mile, holding on to first on the team and 29th place overall - good enough for a medal. Max Argentieri, looking to continue his surge up the team ranks, did just that, finishing 2nd on the team in another medal winning performance. Sam Spirgel, determined to push through a troublesome hip injury, looked strong and pain-free as he knocked 30s off last year's Holmdel time. Paul Entwistle ran through a troublesome head cold and still broke 20 minutes. Jim Burns and Andrew Voyack obliterated last year's times and looked strong and fresh. Jim flash a big smile and put on a burst of speed with 1000m to go, Voyack on his tail. (Later stories would also reveal Jim's mental toughness at the top of the bowl, which he made sure to share with everyone around!). Voyack set a life PR - a particularly difficult task on a tough course. Not to be outdone, Brian Wright finished next, also with a life PR, as he continues a late season push for faster times. Nolan Maier and Sam Infanger, running together the whole race, picked up 7 guys in the last 1000m. Overall, tremendous individual attitudes and efforts. Even with the pathetic cool down, the JV effort today makes even really long days at Holmdel totally worthwhile for the coaches! </div>
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A couple other notes:</div>
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<li class="li2"><span class="s1">Full Results - <a href="http://r20.rs6.net/tn.jsp?f=001mza9Dm1jQ_nv2jVaWQjLV91KMbeei5KkFFedUCB_SCxR4enXNmXrzzNG7q8_L2OMYF3OqD4KtngJGC7qbWGGeO_X0RV29IeGlLlY3G3a8yCAutBJQMhMyLCfsm8dnQcrVqlgf9ogbXkfjsGtsG5oYxzLf8XN4w-3ldIZhHfH008xfpslttowKinEyI2R8uC8n1jBSvm28vtUq5twg3cvAW80b0om6o9_BVtqGIHzJng=&c=&ch="><span class="s2">http://nj.milesplit.com/meets/147774-2013-shore-coaches-xc-invitational</span></a></span></li>
<li class="li1">Thanks to alum Anthony Horten for working with the top guys all day. </li>
<li class="li1">Kevin Harris and Ryan Graham continue to prove themselves great teammates, spending a long day at Holmdel supporting their teammates and coaches. Thanks for taking times. </li>
<li class="li1">Welcome back to the "basketball" crew. Thanks for your attitude and effort today. Back to work on Monday!</li>
<li class="li1">Shout out to Coach Eagles for not leaving anyone at McDonalds!</li>
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<b>This Coming Week</b></div>
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We have a HUGE Batch meet on Tuesday at 3:45 at the Rancocas Valley Sports Complex - NOT the High School. See the Website under Races and Course Directions. We will be racing very tough RV and Northern Burlington squads that based on Saturday's performances project to beat us. So we will really have to step up our game. Come out and cheer us on!</div>
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Saturday will be the South Jersey Open down at Delsea. This is a flat and fast course for everyone to get a good PR. For the Varsity 7, this is where Sectionals will happen on November 9 - so an important day for everyone. Learn more here - <a href="http://r20.rs6.net/tn.jsp?f=001mza9Dm1jQ_nv2jVaWQjLV91KMbeei5KkFFedUCB_SCxR4enXNmXrzzNG7q8_L2OMc7mpuOvwrM0clqzh-4vqxrVzrThA9xhlhViu9G_qzPaPPffnKZyjdvwuTRkVZpP4GreP31y2L3uKKitGYizIrjCunuub5x6AaaP6VuoLunYLlWE_z5vjB1RsOrsVxyZwZfnRbmtQyLYoq1Aj58fNnA==&c=&ch="><span class="s3">http://home.comcast.net/~ecolona/2012xcsjopenz.htm</span></a>. The Varsity will race at 10:20, Frosh at 11:20, and JV at 11:50.</div>
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Bob Bickelhttp://www.blogger.com/profile/15761437990120930478noreply@blogger.com0tag:blogger.com,1999:blog-1586836932514202965.post-36127511812616926002013-09-29T04:02:00.002-07:002013-09-29T04:02:31.733-07:00MXC Update - Sept. 29
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<b>Tuesday's Batch Meet vs. Delran, BCIT-M:</b></div>
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Moorestown went into Tuesday's batch with a clear goal for the varsity -- continue the effort to develop our depth and define the Top 7. To do so, the team was directed to hold together a pack of our top runners at the pace of our fifth man for the first two miles. The hope? The presence of the pack would push runners to stay up with our top guys. On a beautiful afternoon (but with a still soggy course), the plan worked! The teams top runners held back and settled in around the fifth man, ignoring runners from Delran, Riverside, and BCIT that sprinted ahead. As the team leaders held back, the back half of the varsity pushed to keep up with the pack. When the two mile mark arrived, the top guys took off, with Joe and Kevin passing the race leader with 1000m remaining. Harrison, out comfortably through two miles, surged strongly in the last 800 and ran down the Delran runner on the rack, beating last week's time by nearly 20s. Christian Cramer also surged strongly over the last mile, running confidently to a PR of 18:08. And then there was Barsoum. Clubbed hand aside, he stuck with the top pack and pushed through to a PR of 18:34, finishing fifth on the team. Alex Topel and Sam Spirgel were not far behind, PRing and earning varsity letters in 18:49 and 18:52 respectively. Zimmer, Entwistle, Novak, and Burns faded, punished by the early efforts to stick the fifth man. </div>
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The JV runners continued to impress, as well. With a sloppy course standing in their way, the guys still got after it and a whole host of guys improved over last week's race. Here are the highlights:</div>
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<li class="li1">Special shout-out to the return of Greg Rothman, who crossed the line in 19:30, first among JV finishers. </li>
<li class="li1">Max Argenterri continued his improvement, knocking 15 more seconds off his PR, continuing to close in on 19m with a 19:31. </li>
<li class="li1">Brian Wright ran through some soreness to a 5k PR of 20:26. </li>
<li class="li1">Andrew Voyack shook off last week's breathing problems and showed a strong finish to PR in 20:13. </li>
<li class="li1">Not only did Kevin Runfola knock 10 more seconds off his PR, he did so with pulling any opposing runners back! </li>
<li class="li1">Sam Feldan tore up the track with a strong kick, finishing the race with a big PR of 22:06.</li>
<li class="li1">Shayan Malta finally got his life PR, surging to a strong finish in 22:17.</li>
<li class="li1">Sam Infanger continued his string of PRs, pushing his life best to 23:15.</li>
<li class="li1">Welcome to new runners John Twomey, who should great fight on the track in his 23:05, and Joe Buck, who nearly bested his 2m time trial with his 5k time of 25:15.</li>
<li class="li1">And welcome back to Nick Contarino, who found out racing after returning from any injury is not always easy. </li>
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<b>The SJ Shoot-Out:</b></div>
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Joe Inglis did not race after experiencing tightness/pain in his right shin on Thursday. We held him out of practice that day and he felt good on Friday after three miles easy. But we decided not to take a chance on the hills of GCC. A little shuffling ensued and Harrison Morris took his place in the stud race. Reed Kramer also did not race. His leg has gotten worse as the muscles are now failing to contract properly. He has not run in four days. He continues to see his doctor who has him heating and stretching to get the leg to fire properly. He is probably at least a week away from training again.</div>
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Race Summary:</div>
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The frosh got things off to a flying start with some exceptional racing. Kudos to Kevin Fox who ran a near perfect race. Out in 21st place at the 800, he climbed to 14 by the mid-race mark. After the hills, he was 11. A strong push and a fantastic kick saw him pass five guys in the last 50 meters to finish 6th. His 14:06 is second fastest in the last 10 years for a Moorestown frosh (K.Horten 13:38). Following behind Kevin was Bavish Gummadi, who showed great toughness in the woods and finished in a medal winning 30th place. Peter Kohart rose up the frosh ranks to finish just behind Bavish. Also a shout-out to Joe Buck, who engaged in a back-and-forth battle with another runner over the last 250m, looking like he was broken before rallying to pass his opponent at the line. Gutty running!</div>
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The JV race saw the continued resurgence of Greg Rothman and steady rise of Max Argentierri. Both ran consistent races, starting wisely and rising up the ranks, PRing and winning medals in the process. Kirk Zimmer finished just off the top guys pace even after wiping out on the hills. Andrew Voyack and Sam Feldan posted their second straight strong races, again with very good finishes. Jim Burns gets a shout-out for running through his abdominal strain and besting last year's time on the course. </div>
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The varsity races started off with the 5/6/7s. Mike Barsoum, Alex Topel, and Paul Entwistle got off to a slow start, as the trio sat near 50th place early in the race. They picked up kids the rest of the way, with Entwistle rising all the way up to 26th, just out of medal contention. All three worked together and got a good taste of being "depended on" as potential 5th man.</div>
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Christian Cramer broke through and ran a fabulous race in the 3/4 contest. From the start he was consistent and strong, holding a spot near the top 10 the entire race, finishing 11th in a big PR time of 17:34. Nick Paoletti ran a gutty race behind Cramer, fighting through the 2nd half of the course to finish in 18:00 flat, a PR.</div>
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The studs also raced very well. Harrison Morris ran a strong race before, hindered by a tight groin, running out of gas with about 400 to go. His tough finish couldn't stop him from clocking a PR of 17:36, good for 21st in the race. </div>
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And then there was Kevin Horten. Horten, following instructions perfectly, settled in 10th after a good start, worked his way up to the Top 5 as he entered the woods and held form before finishing exceptionally strong and passing two guys to finish fourth. It was a great race that truly showed Kevin a cross country stud!</div>
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Bob Bickelhttp://www.blogger.com/profile/15761437990120930478noreply@blogger.com0tag:blogger.com,1999:blog-1586836932514202965.post-8121779924858717232013-09-20T05:19:00.002-07:002013-09-20T05:19:30.442-07:00MXC Update Sept. 18
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<b>9/17 Home Batch Meet Recap</b> - We opened the season with a bang! It was a perfect, crisp day for a cross country meet. We had a ton of parents and friends out cheering us on. </div>
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Times were FAST - perhaps the lack of wood chips and more stone make for a faster course. Even considering that, the improvement since the Time Trial is remarkable and shows the hard work and miles the guys have been putting in. The results have been updated on the website (<a href="http://r20.rs6.net/tn.jsp?f=001Wmu1VeQn6QVncIVIVecv1-2zys5VNrXnzLSeg6KQ4eb8OPVku33PMPMmaDpElKe8sQRTOrzA1pL75bJiQMHgSgU4afKpSHP-ZKfYZqKgY8noC5SQCJnHEODMolEGKzVtPqaXJKjDRBHNGCn0qpukw5m7f11lXRV1filsoEn4-9Q=&c=p1vGkrOofXdKbBxeBWpUbsqUkPtd4XTLl1Jmr5g3kQg6WzeAXJtUkA==&ch=3TeZhVwIN-ISm0jkO62Ipn8qkzsof7LFQwJNH9_kp1nMuH8S5IjekQ=="><span class="s1">www.moorestownxc.org</span></a>), but it seemed like most VDOT's improved by 2-5 points. We had 16 Personal Records - Poaletti, Cramer, Entwhistle, Barsoum, Novak, Topel, Munilla, Argentieri, Handlan, Graham, Cantwell, Feldan, Mayer, Infanger, Katz, and Sam Sprigel. And of course a bunch of new runners who show a lot of promise for the future. One of the things we celebrate is improvement, and to see guys like Raul Espinosa start running in the beginning of the summer and barely be able to complete 2 miles progressing to the point he can throw down a 24:50 is AWESOME! </div>
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Horten and Inglis led the race almost the entire way - Katz held the lead for the first 200 ;-). They looked very strong running 16:53 and 16:56. The high school course record is held by Anthony Horten, who ran a 16:45 in 2010 - so those are very impressive times. Morris ran strong behind them finishing 3rd overall against the 4 other teams. It is nice to see him rounding back into shape after the broken collarbone took him out for about 5-6 weeks this summer. Poaletti had a 1 minute PR and was our 4th man, with Cramer right behind him. Entwhistle's hard training paid off as he was our 6th man and ran a very tough race. Barsoum and Zimmer were in close pursuit to round out the guys who have qualified for Varsity by running sub- 19 minutes. Congratulations!</div>
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From a team perspective, we won all 4 races by scores ranging from 15-50 to 17-46 (the low score wins since you add up the place - for example Horten scored 1 point, Inglis 2 points, Morris 3 points and the Holy Cross runner scored 4 points, then Poaletti scored 5 points and Cramer 6 points - add them up and we scored 17 against Holy Cross).</div>
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<b>Next Race - Saturday Cherokee Challenge.</b> See more info on this unique race done by class over a 2 mile course. <a href="http://r20.rs6.net/tn.jsp?f=001Wmu1VeQn6QVncIVIVecv1-2zys5VNrXnzLSeg6KQ4eb8OPVku33PMPMmaDpElKe8j2nzgwaN2t5e_5tecpVW8bqApjVwAl_s1PDJDCviULaiI5DHwaGhF4MGeO3FkF6e93UNaNVqcARFSmy7eYkwlMMVLRFrQ7kTb4yLLhEt6COtawnkF-VZ5zkyQVG-K4uu&c=p1vGkrOofXdKbBxeBWpUbsqUkPtd4XTLl1Jmr5g3kQg6WzeAXJtUkA==&ch=3TeZhVwIN-ISm0jkO62Ipn8qkzsof7LFQwJNH9_kp1nMuH8S5IjekQ=="><span class="s1">http://www.ccctf.com/ch_chal_main.html</span></a></div>
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Bob Bickelhttp://www.blogger.com/profile/15761437990120930478noreply@blogger.com0tag:blogger.com,1999:blog-1586836932514202965.post-58691347412566747082013-06-30T00:11:00.003-07:002013-06-30T00:11:55.318-07:00MXC Update June, 2013<div dir="ltr" style="text-align: left;" trbidi="on">
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This is the first week of the new season! And Captains Practices are in full swing. We had 19 guys out this morning - 5 of them Freshmen!</div>
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We all know that the cross country season is really made in the summer. Running takes time to get in shape, and simply starting up in mid August barely puts you in shape to run your best in October and November. It does not matter if you are trying to be one of the Top 7, make the qualifying time of 19 minutes to earn your Varsity letter, or trying to set PR's. Now is the time to get out.</div>
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Captains run the practices each morning Monday - Saturday at 8AM. We meet at the "Benches" - by the Admin building between the middle school and high school. Coaches show up occasionally, so this is really about self motivation and developing the self discipline to get out the door that early!</div>
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We have posted some mileage guidelines on the website. It is labeled <a href="http://r20.rs6.net/tn.jsp?e=001_TFGyw4kVMmm03gIbU4DjzjnkNf9jEvtLfT1H6f-T7bw7q5P3IpFWIdWeBUYQjcT5Ng9Z8garZggwyz0jdt6N7Ui4msWGGLbuysIHN3ypnR1TmUNlGdAdmc2aEzPw53WpOx4f1aLeEmluZ0OW5KTNA=="><span class="s1">Aggressive Plan</span></a>. Note the very top guys have made a serious commitment this year to go way beyond previous teams in terms of their mileage commitment and level of work they want to put in. This is a bold statement about where they want to be in November.</div>
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Note we do not have the new people on this email list yet - so pass the word. And of course Alumni and runners from other schools are welcomed!</div>
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Bob Bickelhttp://www.blogger.com/profile/15761437990120930478noreply@blogger.com0tag:blogger.com,1999:blog-1586836932514202965.post-38236139340300118922013-03-16T10:45:00.002-07:002013-03-16T10:45:43.010-07:00Bickel Bucknell Freshman TrackI did not remember putting this together, but I just found my <a href="http://moorestownxc.org/2013/Bickel-BucknellFreshmanTrack1976.pdf" target="_blank">log from freshman year at Bucknell</a> Track season. Brings back some good memories.<br />
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It looks like it was mostly volume, and not many races and not that much track work. My highlight, target race was the ECC meet and I got 4th, which was a major improvement over finishing the XC season as the worst guy on the team (I burned out during xc season from all the mileage).<br />
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I only ran 3 real races that season. We concentrated on mileage - about 100 per week. My hardest workout was only:<br />
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880 @ 2:26<br />
880 jog;<br />
1mi @ 4:43<br />
1320 jog;<br />
1320 @3:35<br />
880 jog;<br />
880 @ 2:25<br />
880 jog;<br />
4X 440 65, 65, 70, 70 ‐ 200 jog between<br />
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My workout the Tuesday before the Saturday race was:<br />
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2 X 880 @ 2:16 ‐<br />
jog 880 btw;<br />
4 X 440 @ 66‐67 w 440 jog<br />
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I dropped mileages from 100 to 89 to 50 the week of the ECC race.<br />
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Coach had amazing luck with the heavy on distance approach. A lot of us average runners in high school got pretty good with the volume approach. He was a Lydiard follower.<br />
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Bob Bickelhttp://www.blogger.com/profile/15761437990120930478noreply@blogger.com0tag:blogger.com,1999:blog-1586836932514202965.post-53541818490364890792012-11-10T13:35:00.002-08:002012-11-10T13:35:50.361-08:00MXC Weekly Update - Nov. 9<br />
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<strong>Sectionals</strong></div>
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<span face="Times">In spite of the second best average team time in history, our team failed to move on to States in a very difficult race. Here is the historical perspective:</span></div>
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<span face="Times">Year - Top Runner - Time - Team Place - Team Average Time</span></div>
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2012 - Kevin Horten - 16:17 - 6th - 17:01</div>
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2011 - Jack Inglis - 16:50 - 5th - 17:16</div>
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2010 - Anthony Horten - 15:49 - 4th - 17:01</div>
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2009 - Anthony Horten - 16:41 - 3rd - 17:04</div>
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2008 - David Ringwood - 16:46 - 4th - 17:07</div>
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2005 - Ben Leonberg - 16:22 - 1st - 16:45</div>
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2004 - Ben Leonberg - 16:58 - 4th - 17:40</div>
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<span face="Times">As is obvious, Horten ran a great race, setting a PR and running the second fastest time on this course ever by a Moorestown runner. His 9th place finish earned him a spot at the State Meet next week (top 10 go). Inglis was 11th after getting as high as 6th near the 2 mile point. He also ran a PR. </span></div>
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<span face="Times">Schneider, Kramer and Howard ran as a pack and finished within 4 seconds of each other. Schneider's 17:24 was the fastest time ever by a freshman on the MXC team at this course. Kramer ran a valiant race, overcoming a very painful IT Band. Howard ended his MXC career with a solid race after a season of ups and downs battling breathing problems. Morris and Siegel were both disappointed by running a bit slower than their earlier efforts on this same course at the SJ Open.</span></div>
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<span face="Times">The good news is that everyone came out with a fresh set of eyes about the work required to be a top team in this very competitive Section and Group. Our average team time would have placed us 5th even in the Group 4 larger school division (Horten would have placed 4th). And we would have easily moved on in any other Section in the State. We are looking forward to Track season and next year already!</span></div>
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<span face="Times"> </span></div>
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<span face="Times">Note that we will be training as a team this week with Horten. And we will be taking a bus to Holmdel. All Varsity runners are expected to go, and everyone else is welcome. The coaches will be conducting exit interviews on the ride up and back - so if you want a review of the season, please plan on being on the bus.</span></div>
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<span face="Times"> </span></div>
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<strong>MXC Banquet - Tuesday Nov. 13, 6PM!</strong></div>
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<span face="Times">Yes, it is that time of year again where we wrap up the season and all the miles and races with a feast from Sweet Lucy's Barbecue! We will be handing out the Mileage T-Shirts and Jackets - please check the website to make sure we have your mileage right.</span></div>
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<span face="Times"> </span></div>
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<span face="Times">There are still a few people who need to give the forms and money (<a href="http://r20.rs6.net/tn.jsp?e=0017tODfetvP691BhhVxHMyQXqJ17p5HC2GBNKpCMrv6rYWZZo5x6XmsPpZssPzRfYVEtks2kSePggv08Gp7Asl6ta1Yhhujr50rLNsbHUfNL9S0pDq4a0CMdy8ryO-1shCqUeaM_Sdpzpqhp6tQPKb_Q==" shape="rect" target="_blank">http://www.moorestownxc.org/2012/MXCBanquetForm2012.pdf</a>) to Robin Rothman (856-778-9148) ASAP! We need a full count for the banquet by Wednesday so we can plan appropriately. You can also leave completed forms at Robin's house at 709 Iron Post Road.</span></div>
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<strong>Turkey Trot!</strong></div>
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Time to get the word out! Tell your neighbors and friends it is time to sign up for the Turkey Trot!</div>
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<span face="Times" style="font-family: Times;"><span style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif;">We have a dedicated team of parent volunteers actively putting the pieces together for the annual </span><a href="http://r20.rs6.net/tn.jsp?e=0017tODfetvP691BhhVxHMyQXqJ17p5HC2GBNKpCMrv6rYWZZo5x6XmsPpZssPzRfYVEtks2kSePggv08Gp7Asl6ta1Yhhujr50wD8lgfAr2LePlpnSm7VPrwMYK_ofPvO6_REg-d0k85M=" linktype="1" shape="rect" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif;" target="_blank" track="on">Turkey Trot</a><span style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif;"> this Thanksgiving morning. We are always looking for help that morning, so please let us know if you can be there to help with the food and beverages, the set-up, registration, clean-up, course marshaling, and finish line. This is our annual fundraiser, which brings added meaning this year as we are going to be donating $1,000 to the </span><a href="http://r20.rs6.net/tn.jsp?e=0017tODfetvP691BhhVxHMyQXqJ17p5HC2GBNKpCMrv6rYWZZo5x6XmsPpZssPzRfYVEtks2kSePggR9akp1YMXhvrdUY0eTmV3FyGW8kmWXhpifoGmrPY5ZkuetliBFMcB" linktype="1" shape="rect" style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif;" target="_blank" track="on">Orkeeswa School Running Club</a><span style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif;"> to support their program in addition to our normal</span> <span style="font-family: Verdana, Geneva, Arial, Helvetica, sans-serif;">Uniform Program and Trail Maintenance. </span></span></div>
Bob Bickelhttp://www.blogger.com/profile/15761437990120930478noreply@blogger.com0tag:blogger.com,1999:blog-1586836932514202965.post-89304236672123693892012-11-04T11:31:00.001-08:002012-11-04T11:31:14.033-08:00MXC Weekly Update Nov. 4, 2012<br />
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<strong>MXC Banquet - Tuesday Nov. 13, 6PM!</strong></div>
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Yes, it is that time of year again where we wrap up the season and all the miles and races with a feast from Sweet Lucy's Barbecue!</div>
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We need people to send in the forms and money (<a href="http://r20.rs6.net/tn.jsp?e=001Y8R0E3R7ShiMvmUc3b0E6KliECcgXfMhZBOCzONDuMrvUq_Z2PBiUXh2IlwVUv75war7w-LiXsyQgfT07vZSUTLjmYLt2LjmGnJYcoPJ33-Hs0TQdPmzz2b1GoONv_dgyUNuoum7E2_AQlAJB-6zOA==" shape="rect" style="color: blue;" target="_blank">http://www.moorestownxc.org/2012/MXCBanquetForm2012.pdf</a>), or call Robin Rothman (856-778-9148) ASAP! We need a full count for the banquet by Wednesday so we can plan appropriately. You can also leave completed forms with Eagles, Cote, or drop them at Robin's house at 709 Iron Post Road.</div>
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<strong>Sectionals Saturday, Nov. 10</strong></div>
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<a href="http://r20.rs6.net/tn.jsp?e=001Y8R0E3R7ShiMvmUc3b0E6KliECcgXfMhZBOCzONDuMrvUq_Z2PBiUXh2IlwVUv75war7w-LiXswUVgyk79LUkG7_--ohNN9-2v2uEkppToIG41xpOiKT9K8ZampzvKSygkxhX4abwFM7u4-NJBl5Mg==" shape="rect" style="color: blue;" target="_blank">http://www.njsiaa.org/tournaments/2012/12b&gCC.pdf</a> - The dates have shifted one week due to Sandy. We run at 10AM at Delsea. We would love to see as many runners from the team as possible to join us on the bus ride down to cheer on MXC! We are striving for a Top 5 finish to make it to States the following week.</div>
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<strong>Turkey Trot!</strong></div>
<div style="background-color: white; font-family: Verdana, Geneva, Arial, Helvetica, sans-serif;">
We have a dedicated team of parent volunteers actively putting the pieces together for the annual <a href="http://r20.rs6.net/tn.jsp?e=001Y8R0E3R7ShiMvmUc3b0E6KliECcgXfMhZBOCzONDuMrvUq_Z2PBiUXh2IlwVUv75war7w-LiXsyQgfT07vZSUTLjmYLt2Ljm77TkwHL0WYpmu7tbC1YSQsMK5zZBzGPo9x6nHbx5m40=" linktype="1" shape="rect" style="color: blue;" target="_blank" track="on">Turkey Trot</a> this Thanksgiving morning. We are always looking for help that morning, so please let us know if you can be there to help with the food and beverages, the set-up, registration, clean-up, course marshaling, and finish line. This is our annual fundraiser, which brings added meaning this year as we are going to be donating $1,000 to the <a href="http://r20.rs6.net/tn.jsp?e=001Y8R0E3R7ShiMvmUc3b0E6KliECcgXfMhZBOCzONDuMrvUq_Z2PBiUXh2IlwVUv75war7w-LiXszNmOZBlVHaGDHYHrktgw4nwrcslwaHjpEBY7IgjnziYAQ4B7PqxvV6" linktype="1" shape="rect" style="color: blue;" target="_blank" track="on">Orkeeswa School Running Club</a> to support their program in addition to our normal Uniform Program and Trail Maintenance.</div>
Bob Bickelhttp://www.blogger.com/profile/15761437990120930478noreply@blogger.com0tag:blogger.com,1999:blog-1586836932514202965.post-38559733605070029762012-10-13T14:32:00.000-07:002012-10-13T14:32:02.835-07:00MXC Weekly Update - Oct. 13, 2012
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<b>This Past Week</b><br />
<b>Country Championships</b> - <a href="http://r20.rs6.net/tn.jsp?e=001DNZ8aLjLHsHRx4hrGgYxCgdpklhx3Y8uvRW0sooMsJMt_EtfNlP4VO7DpHngy4PVSvq7MCVdxkPzDgLeDvR1pYUhCENMhhTM9l0a5wJ5YB1Dq2UZA_S4eRCnG6WCll1Cl63xZwhdl1cgaVYV4-cV-U3CQe_-8j7KDN_9Nj5bJSYaMEUdIdx4Uw=="><span class="s1">http://nj.milesplit.com/meets/122220-burlington-co-open-championships.</span></a> What a fantastic finish to the season for the non-Varsity Juniors and Seniors! We had 30 PR's at the Mill Creek course yesterday - a testament to a lot of hard work from a bunch of the guys.</div>
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Klawunn had the race of the day - battling it out for the Open Race win with a Lenape runner. Every time the Lenape runner opened up a gap Klawunn found it in himself to fight back. The two of them traded places in that looooong finishing straightway with the Lenape runner nipping him at the end. It was a courageous effort, and no shame in losing like that. Of more importance is to note how far Klawunn has come since last year. A real testament to a Senior who put in a ton of hard work in track, over the summer and this fall. Also a great example of how to really race in this sport.</div>
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There were a ton of other great performances as well, with Caffrey locking down 4th overall, Poaletti setting another PR, and the early season injured pair of Rothman and Barsoum making fantastic comebacks. Other PR's were recorded by both Spirgels (both BIG pr's), Contarino (former 400 man), Entwhistle, Bauscher, Insalaco, Khan, Dyer, Argentieri, Novak, Levinson, Andrew Voyack, Reubel (still a 400 man), Graham, Gross, Maier, Schaffhauser, Malta, LaGatta (again!), Feldan, Elia, Vanaria, Infanger, Sklar, and Marcus Topel (sooo much faster than even a short BCIT course at the beginning of the year!). You can see the season times at <a href="http://r20.rs6.net/tn.jsp?e=001DNZ8aLjLHsHRx4hrGgYxCgdpklhx3Y8uvRW0sooMsJMt_EtfNlP4VO7DpHngy4PVSvq7MCVdxkO_Fsdn6VUIkU2ctlIG-OZe69cwwU-Xc6j24IzeNfLzEB3UYVwIuL2vmJr2JItQ65Pl2IAVOBLg3A=="><span class="s1">http://www.moorestownxc.org/2011/2012XCResults.pdf.</span></a> </div>
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For the Varsity race, it was more of the same. Just a super-competitive set of races especially by the top 4 guys. It looked like Inglis decided just to go out with the top pack of Lenape runners and the great Shawn Wilson of Cherokee right from the start, and Horten was tracking right on him. As the race progressed Wilson broke free, but Inglis and Horten held their ground very well, ending up 4th and 6th overall. Kramer and Howard got out aggressively as well and ran with absolute determination the whole race - keeping in contact with each other and living the "strength of the pack" motto. Morris got out a bit slow, but battled the whole way, picking up important spots.</div>
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Our best competitor this year has been Northern Burlington, who ran faster than us at the SJ Shootout and in our Dual Meet. On this day it was NB-Inglis-Horten-NB - essentially canceling each other out. Then it was NB-Kramer-Howard-NB - again canceling each other out. So those important spots Morris was picking up really meant something as he placed 34th and the NB 5th man was 39th - giving us the edge over NB by 5 points for the day. Siegel also ran a great race and has a shot at playing an important role either as 5th man or in pushing back other team's 4th and 5th men in these Championship races. We missed Schneider - he had a foot problem that hopefully will be gone by Thursday. Lenape won the meet, but our 2nd place finish was fantastic!</div>
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<b>This Coming Week</b><br />
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<b>Monday - SJ Frosh-Soph Championships at GCC</b>. The bus will leave at 2:15 on Monday with all Frosh and Sophs racing. This and the following Tuesday Burlington County Frosh-Soph meet are the final two races for those guys and a great way to end the season. </div>
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<b>Thursday - Liberty Division Championships at New Egypt.</b> The bus will leave at 2:15. This is obviously going to be another head-head matchup with Northern Burlington. We want to win this one, and will be doing a bit of tapering this week to give ourselves the best shot at getting after these guys.</div>
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Again, a special shout-out to all the Juniors and Seniors who finished their seasons on Friday. We wish the Seniors well, hoping to see them in track season or that they remember their MXC days when running road races when they are 55. For Juniors, we hope to see you at the benches this summer. XC season is really made in the heat of July and August!</div>
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<b>PERSONAL NOTE</b></div>
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As you probably can tell, I (Bob Bickel) write these weekly updates as a way to express my excitement for the great work and effort this team puts forward. I am so lucky Eagles and Cote let me volunteer and hang around to help with this team.</div>
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I have asked the coaches and captains of the boys and girls team to support a program that has become very important to me - the Orkeeswa School Running Club. This is the club my daughter, Allison, helped get off the ground this year at the school where she is teaching in Tanzania. The school is in a remote Maasai village that had no secondary education opportunities until several years ago when it was founded by an American (Peter Luis) and Tanzanian (Rapha Robert). This year the Running Club was able to attend the Kilimanjaro Marathon with 37 students running the Half and the 5K. They were also able to host the first ever <a href="http://r20.rs6.net/tn.jsp?e=001DNZ8aLjLHsHRx4hrGgYxCgdpklhx3Y8uvRW0sooMsJMt_EtfNlP4VO7DpHngy4PVSvq7MCVdxkOWMBphBCLSJc0w2X4nyMPJ0324FqSpxb0szJl4wwsqOOTA7oZIORCMey1Lm7xCXMm-WFPvKxaJcIklTXJWGwlyKMKhlFudbdtCD7uiyPSnBA=="><span class="s1">XC Invitational</span></a> with 4 other school coming. We have decided that the Moorestown XC Teams will sponsor the Orkeeswa Running Club with a $1,000 donation each year from the Turkey Trot proceeds.</div>
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The founders of the school will be giving a presentation on <b>Wednesday Night at 7PM at the Middle School</b>. <b><i>I would like to ask that you do me the favor of attending - both parents and students.</i></b> This will be educational and hopefully inspirational for your families and friends. I also want to show them our community support for the important educational opportunity they are bringing to these students who have so little, yet have so much heart. Please see the Facebook page for more information - <a href="http://r20.rs6.net/tn.jsp?e=001DNZ8aLjLHsHRx4hrGgYxCgdpklhx3Y8uvRW0sooMsJMt_EtfNlP4VO7DpHngy4PVSvq7MCVdxkO_Fsdn6VUIkRVv8DknfuryuCJeMaEjPGU_tj8Dbf8LSBHTuOnb_TcqhCQy5KhqUDReS_JiXp3fPA=="><span class="s1">http://www.facebook.com/events/478599872173000/.</span></a> You can also see a video of the Cross Country race they held at <a href="http://r20.rs6.net/tn.jsp?e=001DNZ8aLjLHsHRx4hrGgYxCgdpklhx3Y8uvRW0sooMsJMt_EtfNlP4VO7DpHngy4PVSvq7MCVdxkPhodAS5J1b76xzy5e-0XVWsA142LDJAA2sMNmqVE3qMg=="><span class="s1">http://youtu.be/GwNxlm2z45Q.</span></a> </div>
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Bob Bickelhttp://www.blogger.com/profile/15761437990120930478noreply@blogger.com0tag:blogger.com,1999:blog-1586836932514202965.post-87138658549431555212012-10-07T07:25:00.002-07:002012-10-07T07:25:21.092-07:00MXC Weekly Update - Oct. 7, 2012
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<b>This Past Week</b><br />
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We had our last dual meet of the season at Cinnaminson on Tuesday. I don't have the meet results posted yet, but from the quick report I got it was a good, solid race. The only two stories I heard were how Horten and Inglis had learned from the week before at the home meet and sat on the Cinnaminson runner for two miles and then pulled away for the win. The other story I heard was how a couple of the guys took a wrong turn. Another reason to go out with the leaders...</div>
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On Saturday we made the big trip to Holmdel Park for the Shore Coaches race. There were 27 races from 9AM until 5PM - <a href="http://nj.milesplit.com/meets/120028-2012-shore-coaches-xc-invitational" target="_blank"><span class="s1">http://nj.milesplit.com/meets/120028-2012-shore-coaches-xc-invitational.</span></a> The Freshman got the day off to a great start with Schneider and Morris going 4th and 6th! Certainly the best Freshman showing in Moorestown history. The Freshman team compete against each other, so it was important to get all 5 scoring runners across the line. They were followed by Cramer, Dyer and Wright with Argentieri in hot pursuit for a 4th place as a team - very nice. Feldon had one of the best finishes of the day battling back and forth with another runner coming down the line and holding him off. We loved the determination of everyone on this freshman team!</div>
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The Varsity were up next and had a very solid day given that Schneider and Morris were in the Freshman race. With a team average time of 17:50, we were one of the fastest Group 3 schools at the meet. We were 14 seconds and 24 seconds off of the Ocean City and Kingsway team times. Delsea, also a rival in the South section, was also at 17:50. Horten and Inglis ran a great race together, finishing 10th and 12th. Howard had an absolutely fabulous last mile picking up around 20 runners and finishing 37th. Kramer had an off day, but we loved his guts at the end. He was in a pack of about 8-10 runners. Finishing a second faster or slower is a difference of 8-10 points to the team, and he ran aggressively and was at the top of that pack. Siegel really put it out there running with Howard for almost the first two miles before Howard explosive mile drive. Caffrey and Klawunn had a chance to run Varsity this week and had solid races.</div>
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The JV race was at the end of the day and I was not there to report, so can only look at the times. Poaletti continues to improve and had a great time of 19:26 - 7th fastest of the day for 5K. We also had three PR's (a difficult achievement since this course runs about 30-45 seconds slower than last week's Delsea course) - Insalaco, LaGatta and Elia - nice job!</div>
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Also special thanks to Brian Wright for figuring out where I had lost my iPhone at our McDonlads-BurgerKing-WaWa stop on the way home in Jackson!<br />
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<b>This Coming Week</b><br />
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<b>Friday - County Championships at Mill Creek</b>. This will be the last meet for Juniors and Seniors who are not part of the Championship Squad. Always a bittersweet reminder of how fast time flies. It will be a new course this year - eliminating the wooded section where a number of runners went swimming in the rain and high tide of last year's race. For more info, go to <a href="http://home.comcast.net/~ecolona/ED3.htm" target="_blank"><span class="s1">http://home.comcast.net/~ecolona/ED3.htm.</span></a> </div>
Bob Bickelhttp://www.blogger.com/profile/15761437990120930478noreply@blogger.com0tag:blogger.com,1999:blog-1586836932514202965.post-37161986234467286712012-09-16T08:23:00.000-07:002012-09-17T04:45:09.651-07:00MXC Weekly Updates Sept. 16<br />
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<strong>This Past week</strong></div>
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This week marked the start of the racing season! On Tuesday we got our Batch Meet season started with solid wins over Delran (21-40), Bordentown (17-44), New Egypt (18-50), BCIT Westhampton (15-50). Bordentown and Delran took the pace out quickly the first mile, and our guys settled into a set of packs running together, staying calm, and knowing the race was a full 5K. Horten and Inglis went 1-2 with very, very fast times (that might have been courtesy of a somewhat short course). We had a full minute gap between our 1 and 5 runner, which will need to come down by the end of the season to be as competitive as we want to be in the big meets.</div>
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We had nearly 30 new guys, who were "initiated" into the world of XC, and it was a great learning experience. Everyone across the board has made a lot of progress from those time trials we did in August.</div>
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On Saturday, we went to the Cherokee Challenge. This is a HUGE race with over 2,500 runners this year. Each race had 300+ runners on the starting line, so the guys got some great experience in a fast, crowded start that will pay off down the line. It is really not our kind of race, as our team really trains for the full 5K (3.1 miles). A lot of our guys, including Horten and Kramer, got caught off guard by the fast start and were in 80th+ place after 600 meters, with no room to pass people in the back woods.</div>
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The Frosh got the day off to a very fast start. Morris was 5th, Schneider was 12th and Cramer was 25th - all bringing home medals. Dyer, Boyle and Argentieri all broke 13 minutes as well - laying the foundation for the fastest freshman class we have ever had. Hill and Feldon both improved over 2 minutes from their 2 mile time trial, while Topel and Klawunn ran a faster pace over 2 miles than they were able to do a mile on the track at the beginning of the season! The improvement is what we strive for on this team, and it has been outstanding!</div>
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We have a small Sophomore class, but the improvement there has been just as impressive. Bauscher, Spirgel and Graham all improved over a minute, and Infanger and Voyack both improved by over 2 minutes from their time trials.</div>
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We had 29 Juniors and 11 seniors "toed the line". Inglis ran a superb race and also brought home a medal with a 14th place finish. LaLumia, Hillman, Topel, Entwhistle, Waldin, Voyack, Handlan, Moorer, Schafhauser, Dugan, Elia, and Spirgel all had over 1 minute improvements from their time trial.</div>
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I wanted to highlight two seniors, Siegel and Klawunn. First, they both ran very good, solid races - picking up runners the whole way. Second, I wanted to give some perspective to the power of the hard work they have put in over the past 4 years and this summer. Their freshman year, Siegel ran 12:37 and Klawunn ran 12:52. Yesterday they ran 11:00 and 11:19. Neither are naturally "talented" runners, but the thousands of miles they have done in high school have brought them to the point that they are key contributors and leaders on the team. Congratulations to both of them!</div>
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<strong>This Coming Week</strong></div>
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<b>Tuesday</b></div>
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Meet at BCIT Westhampton (again). The bus will leave right after school from the front of the MAC center. The gun will go off sometime between 3:45 and 4:15. Northern Burlington is our big competition in our league this year, as usual. This will be a tight race, so we can use all the support we need! Taking the times from Cherokee, they beat us 27-30 head-head.</div>
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Also make sure to take a look at Pre-Race Preparations on our website - <a href="http://www.moorestownxc.org/Racing/RacingGuide.html" target="_blank">http://www.moorestownxc.org/Racing/RacingGuide.html</a> The big two things to remember are run in packs and respect your competitors.</div>
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<strong>Saturday</strong></div>
<span style="background-color: white; font-family: Verdana, Geneva;">South Jersey Shootout. </span><a href="http://www.sjxcshootout.com/" target="_blank">http://www.sjxcshootout.com/</a><span style="background-color: white; font-family: Verdana, Geneva;"> This is a fun race with separate events for Frosh, JV and a 1-2 race, a 3-4 race and a 5-6-7 race. We will have to determine who is running in those during the week. Bus departure time will be announced during the week at practice.</span>Bob Bickelhttp://www.blogger.com/profile/15761437990120930478noreply@blogger.com0tag:blogger.com,1999:blog-1586836932514202965.post-12618521316128576002012-09-08T14:09:00.002-07:002012-09-08T14:26:13.253-07:00MXC Weekly Update - Sept. 8, 2012<br />
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<strong>This Past week</strong></div>
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This was our final pure week of just workouts because the meets start this coming week!</div>
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The rain really hurt our schedule on Tuesday. We had figured Monday was a good rest/fun day with Frisbee and we had counted on a good long run for Tuesday. Most guys were not able to get a good workout in, but we made up for it with a stellar workout on Wednesday.</div>
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If you have never been on a track with 60 guys broken into 3 groups running between 5 and 7 800's, it is a real treat. Mass bedlam. Everyone is rounding into shape to be able to make this a quality workout, so there was some fantastic effort being put forth. On Saturday we did another Holmdel Hill day. Special thanks to all the parents for driving! </div>
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<strong>This Coming Week</strong></div>
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<b>Tuesday</b></div>
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Meet at BCIT Westhampton. The bus will leave right after school from the fron of the MAC center. The gun will go off sometime between 3:45 and 4:15. This is a full 5km (3.1 miles) course for everyone. it is a batch meet where we will face 3-4 other teams. Take a look at the VDOT charts - most everyone should improve from their 2 mile time trial - to get a feel for what pace you should be running. Make sure you bring food and drinks. It is tough to run a race at 4 if you have been in class all day and have not had enough food and water. Also make sure to take a look at Pre-Race Preparations on our website -<a href="http://www.moorestownxc.org/Racing/RacingGuide.html" shape="rect" style="color: blue;" target="_blank">http://www.moorestownxc.org/Racing/RacingGuide.html.</a> The big two things to remember are run in packs and respect your competitors.</div>
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<strong>Saturday</strong></div>
<span style="background-color: white; font-family: Verdana, Geneva;">Cherokee Challenge. </span><a href="http://www.ccctf.com/ch_chal_main.html" shape="rect" style="background-color: white; color: blue; font-family: Verdana, Geneva;" target="_blank">http://www.ccctf.com/ch_chal_main.html.</a><span style="background-color: white; font-family: Verdana, Geneva;"> This is a huge race. There will be 10 races on Saturday ranging from Middle School to Frosh, Soph, Junior and Senior races for both boys and girls. There can be as many as 200 runners in a race. The distance is only 2 miles for everyone so it will be fast! Bus departure time will be announced during the week at practice.</span>Bob Bickelhttp://www.blogger.com/profile/15761437990120930478noreply@blogger.com0tag:blogger.com,1999:blog-1586836932514202965.post-58304489217531066712012-08-30T17:38:00.001-07:002012-08-30T17:38:25.379-07:00MXC Weekly Update - Aug. 30, 2012<br />
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<strong>This Past week</strong></div>
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We are putting this out early because of some special announcements on when and where we are getting together this weekend. But first, we have to give a few call-outs from this week so far. </div>
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First, this is a really, really great team. Every guy is putting forth some great effort. And there is a lot of support for each other. Whether it is BWright letting us know that Vanaria is hopelessly lost and made a wrong turn and is likely in Cherry Hill still, or Morris making sure the pack was together on the thresholds today - all of these guys have the whole team in mind first and foremost.</div>
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We took the top 25 guys up to Holmdel on Tuesday. What looked like a brutal rainy day turned out to be beautiful. Everyone left a lot on those hills. Ty Schneider made a case as one of the contenders for the Varsity 7 on The Bowl. Horten, Seigel and Morris all looked very strong. Kramer started slowly as he usually does and finished looking like he was only half way thru the workout after 4 tough repeat miles averaging around 6 Minutes on rugged, wet terrain.</div>
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Today was a refreshing Threshold workout. The guys are really getting a feel for what this about. The top guys automatically go back to the line after 2 minutes rest and were packed tighter than sardines in a can. Cramer looked great from all the hard work he has been putting in, big Klawunn sticking, and Caffrey transforming his sea legs into terra firma monsters. Hillman, LaLumia and Entwhistle looked awesome for the mid pack - nice and steady. Special kudos to Travis Klawunn for leaving a bit of himself on the trail. And it is amazing how far Marcus Topel has come since we first saw him this summer - a 6 mile day. Imagine what a bit of work is doing!</div>
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<strong>Saturday</strong></div>
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We are doing a workout at 8AM in Haddonfield on Saturday to get hills in. We are meeting at <em><strong>5 East Upland Way, Haddonfield, NJ</strong></em> (type it into Google Maps. There is a swim club parking lot there near the railroad tracks. Rough directions are Kings Highway to left on Warwick Road to left on Upland and just past the tracks on the right. It takes about 25 minutes to get there, and we appreciate parents taking the effort to figure out car pools and getting the guys over there!</div>
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<strong>Monday</strong></div>
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Yes, we are practicing on Monday at 8AM. The good news is that it will be an Ultimate Frisbie practice. We still run a warm-up and warm-down, and get a good speed workout in chasing Frisbies.</div>
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<strong>Tuesday and Onward</strong></div>
<span style="background-color: white; font-family: Verdana, Geneva;">Practice shifts to 2:45 on Tuesday.</span>Bob Bickelhttp://www.blogger.com/profile/15761437990120930478noreply@blogger.com0tag:blogger.com,1999:blog-1586836932514202965.post-72903339614027052312012-08-26T13:00:00.003-07:002012-08-26T13:00:20.164-07:00MXC Weekly Update - Aug. 26, 2012
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<b>This Past week (and a Half)</b></div>
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The first week and half of practice has gone well. We had our 2 mile time trial to establish baseline VDOT's for everyone. You can see the times and VDOT on our website - <a href="http://r20.rs6.net/tn.jsp?e=001piIlfpsiGURsPhL6G1KLyKq6uDz4VdKrrQ4ll5TRIuxso8xNqZezVca7sa4mps-7Ne3jFOF2YWpvP7abcdUnyFy9_APNpm4xmAf_q3XFpX5sjyGvjV7GIw=="><span class="s1">www.moorestownxc.org.</span></a> We use VDOT to help us guide the pace and workout level capabilities of our various runners. One of the great things about XC is that everyone can do it, and it does nto matter what level of runner you are. The point we are after is how everyone can set goals, improve, and support the overall team. So our goal for everyone is to improve over the course of the season, and over the course of multiple years. You can learn more about our approach on these pages:</div>
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<span class="s2"><a href="http://r20.rs6.net/tn.jsp?e=001piIlfpsiGURsPhL6G1KLyKq6uDz4VdKrrQ4ll5TRIuxso8xNqZezVca7sa4mps-7Ne3jFOF2YWpvP7abcdUnyFy9_APNpm4xmAf_q3XFpX663_mbNlRppw09oRopdJxupR5Sd0ui7yQGPNWx3yUEww==">Guiding Principles</a></span></div>
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<span class="s2"><a href="http://r20.rs6.net/tn.jsp?e=001piIlfpsiGURsPhL6G1KLyKq6uDz4VdKrrQ4ll5TRIuxso8xNqZezVca7sa4mps-7Ne3jFOF2YWpvP7abcdUnyFy9_APNpm4xmAf_q3XFpX5Zq73cYmxnf6eKuklZl1f1RS_vDF4qPAJh1oGJj97EUjEdrEjsiLUGwrWZiPAn6xY=">Training Philosophy</a></span></div>
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<span class="s2"><a href="http://r20.rs6.net/tn.jsp?e=001piIlfpsiGURsPhL6G1KLyKq6uDz4VdKrrQ4ll5TRIuxso8xNqZezVca7sa4mps-7Ne3jFOF2YWpvP7abcdUnyFy9_APNpm4xmAf_q3XFpX5Zq73cYmxnf6eKuklZl1f1RS_vDF4qPAKG1ihLX7DMdxaX5Ph1FsxM">Training Phases</a></span></div>
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There is a lot of information on our website. Sorry it is a bit out of date and the menus do not look so good. I will get time someday to update this - but the basics are all there, and the front page will include the important information.</div>
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For those who are new to the team, we break the team up into 3 general groups - High, Mid and Low mileage groups. The goal is for these groups to get to about 9, 7 and 5 miles per day, 6 days per week. The new guys who did not run over the summer are still working their way up, but most everyone did at least that much on Saturday.</div>
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We will have a Parents Meeting the first week of school - we will likely announce that in next week's Update.</div>
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<b>Outlook</b></div>
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The top 5 guys (Horten, Siegel, Inglis, Kramer, Morris) look very solid, and there a number of guys who will be competing for the 6-7 spots on the Varsity. The Freshman class looks like it could be the best we have had in years. Morris enters as a top 5 runner, with a great background and lots of racing experience. Cramer and Schneider did great work during the summer and came ready to run - they are both doing most of their runs with the High guys. And a bunch of guys who look ready to work hard and learn about this great sport.</div>
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<b>This Coming Week</b></div>
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Tuesday Trip to Holmdel. We are taking the high guys and some of the mid guys up to Holmdel Park on Tuesday. We leave at 7 and will be back around noon-1PM. Holmdel Park is the site of the big Shore Coaches meet as well as the State Championships. It has some great hills where will will be doing some mile repeats.</div>
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This trip is not for the whole team - those not making the trip will run on their own. Note we are only taking one bus, and the workout is meant to focus on the guys who have a shot at making the State Team (top 7), though we are inviting a number of other guys. Here is the list (if you have questions, please feel free to contact us):</div>
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Horten, Inglis, Siegel, Morris, Kramer, Howard, Caffrey, Klawunn, Scheider, Munilla, Burns, LaLumia, Wheeler, Micro Spirgel, Saldutti, Entwhistle, A Topel, Godlstein, Harris, Insalaco, Argentieri, B Wright, Loveland, Vanaria, Dyer, Waldin, Voyack X2.</div>
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Bob Bickelhttp://www.blogger.com/profile/15761437990120930478noreply@blogger.com0tag:blogger.com,1999:blog-1586836932514202965.post-37187359120586465292011-11-15T11:52:00.001-08:002011-11-15T11:57:19.388-08:00RunSignUp for Timing ServicesWe have had some great adoption of RunSignUp from <a href="https://www.runsignup.com/" target="_blank">timing service</a> partners. We provide a unique <a href="https://www.runsignup.com/Partner-Program/" target="_blank">Timing Service Program</a> that gives both timing services and race directors access to the race information. This means no more emailing of race participants, but access to the latest by-the-minute information.<br />
<br />
Here are some of our partners who take advantage of this program today:<br />
<br />
<ul class="partners" style="background-attachment: initial; background-clip: initial; background-color: rgba(255, 255, 255, 0.792969); background-image: initial; background-origin: initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #666666; font-family: 'Lucida Sans', 'Lucida Grande', Arial, sans-serif; font-size: 12px; line-height: 18px; list-style-image: initial; list-style-position: initial; list-style-type: none; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-align: left; vertical-align: baseline;">
<li style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 14px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><br /></li>
<li style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 14px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Road Runners Club of America - <a class="external-link" href="http://www.rrca.org/services/online-services/create-event-profile/" style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: url(https://www.runsignup.com/frontend/_images/icon-external-link.png); background-origin: initial; background-position: 100% 50%; background-repeat: no-repeat no-repeat; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #4281c2; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 17px; padding-top: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">http://www.rrca.org/services/online-services/create-event-profile/</a></li>
<li style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 14px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">RunningintheUSA.com - <a class="external-link" href="http://runningintheusa.com/Race/OnlineRegAbout.aspx" style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: url(https://www.runsignup.com/frontend/_images/icon-external-link.png); background-origin: initial; background-position: 100% 50%; background-repeat: no-repeat no-repeat; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #4281c2; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 17px; padding-top: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">http://runningintheusa.com/Race/OnlineRegAbout.aspx</a></li>
<li style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 14px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">HiTek Racing - <a class="external-link" href="http://www.hitekracing.com/feature.htm" style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: url(https://www.runsignup.com/frontend/_images/icon-external-link.png); background-origin: initial; background-position: 100% 50%; background-repeat: no-repeat no-repeat; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #4281c2; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 17px; padding-top: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">http://www.hitekracing.com/feature.htm</a></li>
<li style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 14px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Lee Timing - <a class="external-link" href="http://www.leetiming.com/index.html" style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: url(https://www.runsignup.com/frontend/_images/icon-external-link.png); background-origin: initial; background-position: 100% 50%; background-repeat: no-repeat no-repeat; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #4281c2; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 17px; padding-top: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">http://www.leetiming.com/index.html</a></li>
<li style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 14px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">TNT Event Management - <a class="external-link" href="http://tnteventmanagement.com/" style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: url(https://www.runsignup.com/frontend/_images/icon-external-link.png); background-origin: initial; background-position: 100% 50%; background-repeat: no-repeat no-repeat; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #4281c2; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 17px; padding-top: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">http://tnteventmanagement.com</a></li>
<li style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 14px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Pro Race Group - <a class="external-link" href="http://www.proracegroup.com/" style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: url(https://www.runsignup.com/frontend/_images/icon-external-link.png); background-origin: initial; background-position: 100% 50%; background-repeat: no-repeat no-repeat; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #4281c2; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 17px; padding-top: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">http://www.proracegroup.com</a></li>
<li style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 14px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Michigan Running Foundation - <a class="external-link" href="http://www.runningfoundation.com/" style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: url(https://www.runsignup.com/frontend/_images/icon-external-link.png); background-origin: initial; background-position: 100% 50%; background-repeat: no-repeat no-repeat; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #4281c2; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 17px; padding-top: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">http://www.runningfoundation.com</a></li>
<li style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 14px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">Run Snoqualmie - <a class="external-link" href="http://www.runsnoqualmie.com/" style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: url(https://www.runsignup.com/frontend/_images/icon-external-link.png); background-origin: initial; background-position: 100% 50%; background-repeat: no-repeat no-repeat; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; color: #4281c2; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 17px; padding-top: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">http://www.runsnoqualmie.com</a></li>
</ul>
<br />
<br />
We will continue to build out the capabilities to make life easier for timing services. Look for some nice additions from us this winter that will integrate some of the most popular timing service software into RunSignUp. If you have suggestions for us, please let us know!Bob Bickelhttp://www.blogger.com/profile/15761437990120930478noreply@blogger.com0tag:blogger.com,1999:blog-1586836932514202965.post-21761300220732013992011-11-07T21:11:00.001-08:002011-11-07T21:11:35.443-08:00MXC Weekly Update - Nov. 7, 2011<br />
<table cellpadding="0" cellspacing="0">
<tbody>
<tr>
<td class="td1" valign="top">
<div class="p1">
<b>This Past Week</b></div>
<div class="p2">
<br /></div>
<div class="p3">
South Jersey Group 3 Championships - We started this season thinking there was only a slim chance of us being able to make it to States. To do so, we would need to finish in the top 5 teams in South Jersey in Group 3. We had lost 4 of our top 5 from the previous year, including the best runner to ever wear an MXC uniform. However, this group of young men made a decision to work - and work hard. They ran all summer long when the days are hot and the miles are boring. They stepped up to a new level of mileage - 9 miles per day - that would give them the strength to be able to compete at this level. They really came together over the past two weeks. Hammering out some of the most epic workouts our program has seen, including the rain-sleet-hail-snow 5 X Paul Drive the week before the race.</div>
<div class="p2">
<br /></div>
<div class="p3">
The culmination was STATES! Yes, we are moving on thanks to this dedication and some really remarkable performances.</div>
<div class="p2">
<br /></div>
<div class="p3">
Jack Inglis continued to show his leadership - running in the top 15 the whole way. He earned a great PR, and importantly helped Horten the whole way. We had a plan that the two of them should run together. Even though Kevin Horten was nursing a sore IT Band injury, having Jack set the pace gave him the marker he needed to keep going. He knew if the team was to have any chance, he had to hang on for dear life. He ignored those demons that come during the race to just let go. He shattered his PR and ran sub-17 minutes for the first time in his life. No way he does that alone. Jack really showed the importance of running as a team and stepping up.</div>
<div class="p2">
<br /></div>
<div class="p3">
Joe Inglis provided the biggest breakthrough of any runner. He broke his PR by 35 seconds and just missed sub-17 by 2 seconds... This was a big league performance. He warms up with a very loose, talkative attitude, but once in the race he runs with a quiet determination. He picked up places the whole way - focusing on the stripes of his older brother and Horten ahead of him.</div>
<div class="p2">
<br /></div>
<div class="p3">
Luke Howard had one of those races where you learn to be tough. Every runner has races where they are not at their best and the legs just don't feel right in the race. Many runners will pack it in and accept that it is not their day. Howard was a true warrior. Gritting out every single place to make sure his team had a chance to advance.</div>
<div class="p2">
<br /></div>
<div class="p3">
Reed Kramer had a horrible workout last Saturday. It was the beginning of an illness and fever that bothered him much of the week. No one was sure what to expect. As he has proven all year, he is one tough runner. After the race he said all he was thinking about was picking up places for the team. The result was a big PR and his first sub-18 minute race.</div>
<div class="p2">
<br /></div>
<div class="p3">
Mitch Cain and Evan Nece also ran great races. As our 6th and 7th men, they both ran faster than 10 of the teams 5th men - pushing competitive teams back in the point totals. Cain also set a PR by over 20 seconds. Both Cain and Nece have had a remarkable senior year - really making significant progress from previous years and showing their determination to make an impact on this team in their final year.</div>
<div class="p2">
<br /></div>
<div class="p3">
I want to make special note of Jack Spirgel. He got sick during the middle of the season. Unfortunately we can only run 7 guys in races, but in our view we have a Varsity 8 this year. He has been a part of every workout - putting as much or more effort in each day as any of the other 8 guys. He has been there at every race, cheering on, but ready to step up if someone goes down. He has been a true leader by example and really the type of role model this team is all about.</div>
<div class="p2">
<br /></div>
<div class="p3">
Also, special thanks to the guys who came up to cheer on the team (as well as a special surprise, the fastest runner in MXC history, Anthony Horten, was there with some inspiration). It was a fun day. Hanging the Sock Monkey mascot in the tree, running around the course cheering the guys on, and learning the ropes so that they are ready to step up as they prepare to take the place of departing Seniors.</div>
<div class="p2">
<br /></div>
<div class="p3">
Our average team time dropped from the South Jersey Open to to this race by over 30 seconds. While we had an "off day" at that race, that level of improvement is quite a testament to the hard work the team has put in.</div>
<div class="p2">
<br /></div>
<div class="p1">
<b>This Coming Week</b></div>
<div class="p3">
<b><i>State Championships - Saturday Nov. 12 10:50 AM Race Time - Holmdel Park</i></b></div>
<div class="p3">
We head to the home of Cross Country, Holmdel Park, to take part in the State Championships this weekend. This is a great final race for our Seniors. A beautiful course. The best runners in the state. A fun day to let it rip one more time this season and see what we have. Can't wait!</div>
<div class="p2">
<br /></div>
<div class="p2">
<br /></div>
<div class="p3">
Also, remember the team Banquet on Tuesday, November 15 at 6PM in the high school. Go to the <a href="http://r20.rs6.net/tn.jsp?llr=vks56acab&et=1108541450204&s=140&e=001IySBJPPwyEEsLqPLIH6cr7N3bRWRGzK7mFjs-UdIkVVh3ajBm4sS1-dF689sFQoX-2tsqJI-3FbU9jtRqjrBDzQjc9ejPLPj_W01-PxZLdPFSB2Z1ZBiYA=="><span class="s1">website</span></a> for more information!</div>
<div class="p2">
<br /></div>
<div class="p2">
<br /></div>
<div class="p3">
And the Turkey Trot is fast approaching! This is our major fundraiser each year. We need everyone's help - we will talk more about this at the banquet.</div>
<div class="p2">
<br /></div>
<div class="p2">
<br /></div>
<div class="p3">
And finally, we would like to invite all runners to schedule time with us to debrief on the season and talk about your upcoming plans. Eagles, Cote and Bickel will be in Eagles room after school this week and next week. Please stop by, as we want to make sure we get to spend time with each runner on an individual basis.</div>
</td>
</tr>
</tbody>
</table>Bob Bickelhttp://www.blogger.com/profile/15761437990120930478noreply@blogger.com0tag:blogger.com,1999:blog-1586836932514202965.post-78973704880132249462011-10-31T11:17:00.001-07:002011-10-31T11:17:50.882-07:00MXC Weekly Update - Oct. 31<div dir="ltr" style="text-align: left;" trbidi="on">
<br />
<table cellpadding="0" cellspacing="0">
<tbody>
<tr>
<td class="td1" valign="top">
<div class="p1">
<b>MXC Banquet - Nov. 15</b></div>
<div class="p2">
Our season ending banquet is Tuesday, November 15 at 6PM. Everyone has to signup for the dinner. Download the form here - <a href="http://r20.rs6.net/tn.jsp?llr=vks56acab&et=1108420464104&s=140&e=001IUxjcZIP6s_kt2ZqUBabcE3IkeWbKLAc6pAy6v14s9O6k0_-tdh1PoXQf99xEnCrQ4MEfKCWDdeY5ryBsVMPBAUnOmU2QmxwIwjMbecclIbxLAshYvhQJ_tesRCUHMCOQcBYbsOWnDmRuTi5hwFcH5cXsS4aCo1Z"><span class="s1">http://www.moorestownxc.org/2011/MXCBanquetForm2011.pdf</span></a></div>
<div class="p3">
<br /></div>
<div class="p1">
<b>Turkey Trot!</b></div>
<div class="p2">
The Moorestown Turkey Trot has become a true annual community event for our town. Last year about 800 people came out on Thanksgiving morning to run and have fun and see old friends. </div>
<div class="p2">
</div>
<div class="p2">
Joyce Nece is again leading the charge as our race director. As usual, we need lots of help from other parents to coordinate food and drinks, register people that morning, act as course monitors, etc. If you can help, please let us know. </div>
<div class="p2">
<br /></div>
<div class="p2">
Also, we are looking for someone to learn the "system' this year to take over as Race Director next year since Evan will be graduating. Please let me know if you are interested in helping out. </div>
<div class="p2">
</div>
<div class="p4">
<span class="s2">More info at <a href="http://r20.rs6.net/tn.jsp?llr=vks56acab&et=1108420464104&s=140&e=001IUxjcZIP6s-ixhSlfIa2YhJ82huekXzq3kGyFPqn6ZGbLOeQK1yTePW29mQamZALQGM0ZrxLdKZtZrIKo9rRxcG4Fj-EyA88opGxh1xGCAuueWw0sLGX5ABUGWNNMecRIVD8YQduqeP0PB-xmsS8Pw=="><span class="s3">http://www.moorestownxc.org/mdrc/TurkeyTrot.html.</span></a> </span></div>
<div class="p1">
<br /></div>
<div class="p1">
<b>This Past (2) Week(s)</b></div>
<div class="p2">
<br /></div>
<div class="p2">
Yes, I missed a week. Lots has happened over the past couple of weeks. We'll review in chronological order. Also, remember to go to <a href="http://r20.rs6.net/tn.jsp?llr=vks56acab&et=1108420464104&s=140&e=001IUxjcZIP6s__55mb8DpcMzC5a_5r-8_GFROKGryZpkBog6a0pEIJjWfjwpBMAWmuUv8VFun-L3v05-Itqh_nUELDQXB13-j2bokeHYbFdf8ZOQX57hjL_w=="><span class="s1">www.moorestownxc.org</span></a> and lick on the Pictures links on the right hand side. Steve Kramer has shot hundreds of great pics. Hopefully we have at least one of each of the guys on the team. He captures the spirit of this sport so well. (Thank you Steve!)</div>
<div class="p2">
<br /></div>
<div class="p2">
<b>South Jersey Frosh/Soph Meet - </b>This meet was held down at the GCC course where we had been for the South Jersey Shootout. We were happy that almost the entire team was able to improve from their races in September - testament to some hard work. Significant improvements were made by Munilla, Coneby, Ing, Handlan, LaLumia, Bauscher, Malta and Gross. On a hilly course, we had PR's by Gross, Malta, Nick Poaletti, LaLumia and Coneby.</div>
<div class="p2">
<br /></div>
<div class="p2">
<b>Divisionals</b> - This was a tough meet, and it had nothing to do with the fact we lost. I expressed my disappointment with the team the next day as we seemed to have strayed from our Guiding Principles (<a href="http://r20.rs6.net/tn.jsp?llr=vks56acab&et=1108420464104&s=140&e=001IUxjcZIP6s_ZU3ofT6woQNgNLCxZFm5peznoeSSMaq7nujrFhji91LzpRzolhMmsTvvEj9-7y5exh91gHzjfWI6MrG7C-76CPtoXdyeHFO9GQCeLgN1Zg3qGbuSyFSFh4C4DgtVvrfdLLQd6uPy6xA=="><span class="s1">http://www.moorestownxc.org/2010/Principles.html</span></a>) - Work, Learn, Fun, Team. The good news is that we actually returned very quickly to our foundation after this race and learned a lot from the experience. The past week and a half has been fantastic in terms of team support, and level of effort. The Top 8 has done some awesome workouts and run much better in packs as a team. And as the next paragraph will show, the Frosh/Soph guys really responded with blow-out performances.</div>
<div class="p2">
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<b>Burlington County Frosh/Soph Championships</b> - Best meet of the year. Truly amazing performances from everyone. We had 16 PR's out of 21 5K runners - Caffrey, Barsoum, Ems, Coneby, Ing, Sam Spirgel, Voyack, Testa, Handlan, LaLumia, Pollock, Dugan, Nick Poaletti, Malta, Gross and LaGatta. That is just what we try to do as a team - work hard all season, then taper a bit and put everything together for the final races. Malta, Dugan, Pollock, Sam Spirgel, Munilla and Ing all had improvements of almost a minute. Caffrey provided the highlight with a Varsity qualifying time of under 19:00. It was also cool to see some guys really emerge who put themselves in reach of a Varsity award next year if they put in some good work - Barsoum, Munilla, Coneby, Ing, and Sam Spirgel are near or under 20 minutes. This provides the foundation for us up top in the future.</div>
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<b>Spirit Week</b> - We had some great participantion by the MXC team in Spirit Week. Joe Inglis brought down the house in a dominating unicycle performace. Kramer was a close second in ping pong. And we held most of the positions for Ultimate Frisbie. Devin Connelly's Soph's beat Mike Connelly's Seniors - some serious bragging rights in that house...</div>
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<b>Saturday Rain-Sleet-Hail-Snow Workout</b> - This was probably the most epic, memorable workout we can recall in 7 years of coaching. The 5 X Paul Drive hill provides over 1,000 meters of uphill to provide a challenge. Add to that the goal of dropping time on each interval. Add to that the total mileage from this workout is 10 miles. But the kicker was the weather. Freezing temperatures. Heavy clothes from all the rain. And the harshness of everything Mother Nature could throw at us culminated in a true Cross Country experience. This team is ready for Sectionals and a hoped-for-trip to States!</div>
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<b>This Coming Week - </b></div>
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<b>Sectionals - Saturday, November 5.</b> <a href="http://r20.rs6.net/tn.jsp?llr=vks56acab&et=1108420464104&s=140&e=001IUxjcZIP6s9LXOhFy6acBtp8fXa_4qM9-K2CT22k5xxf8OSTrRP-lZyBmYC3y8e-xh4sVlUPzT9-vFcI-7S7uRXVL_9sUDCbaUObW06Y7uInzIAOG3qz91-BD9v6nk32V6Gctsaj0mCPOi25KgRIyN2qVt6xtxHk"><span class="s1">http://www.njsiaa.org/tournaments/2011/11b&gCC.pdf.</span></a> We are the last race of the meet at 12:55 at Delsea. <b><i>We want everyone who can to take the bus down and cheer on the team.</i></b> Only the top 5 teams will qualify for States the following week - and we are right on the bubble. Check with other team members later this week for bus time.</div>
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</div>Bob Bickelhttp://www.blogger.com/profile/15761437990120930478noreply@blogger.com0tag:blogger.com,1999:blog-1586836932514202965.post-6984525528271682812011-10-16T09:40:00.001-07:002011-10-16T09:40:20.356-07:00MXC Weekly Update Oct. 16<span class="Apple-style-span" style="background-color: white; font-size: 13px;"></span><br />
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<span style="font-size: 16px;"><b>This Past Week</b></span></div>
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<strong>The Cote Mile</strong> - Our Batch Meet season is over, but we had a special event on Tuesday as Coach Cote ran his first mile time trial with a goal of breaking 5:00. He was set up well. A season of running 9 miles per day most days with the high guys. A set of pacers with Inglis, Horten, Howard and others. And a raucous crowd to cheer him on. The first 400 was a bit fast as they came thru in 72. The 800 was right on pace at 2:30, but that meant he was slowing down. Inglis hopped in and picked up the pace, but as Cote rounded the curve coming into the start of his final lap he looked ready to give up the dream. That is when the crowd really went wild, and you could see he was just not going to let the team down. A blazing last lap brought him home in 4:59.75. A proud moment and a great team effort...</div>
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<strong>Burlington County Open</strong> - It was a beautiful cross country day. Windy with massive storms mixed with sunshine and rainbows. As the JV warmed up in the back woods we had to jump a pretty big puddle of water on the back trail. By the time they raced, the puddle had grown and they were splashing thru it. When the Varsity raced a half hour later, Howard hit the deepest spot and was submerged to his chest. After the race, we went back and took a closer look. The swollen river from the rain and high tide had covered the course and about 50 feet of trail was covered. Truly a great cross country day!</div>
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The highlight of the meet was our tremendous 3rd place finish! We had been expecting to finish 5th, but ended up beating Shawnee by 2 points and Northern Burlington by 3 (109-111-112). It is an important reminder of how every place counts. Horten ran his best race of the year, narrowly beating Inglis for the first time. Both placed in front of any Northern Burlington runner - reversing the results from our batch meet with them. Howard recovered from his swim and ran a very tough race. Joe Inglis continues his emergence as our strong #4 runner. Kramer stepped up as our #5 man this week - running the best race of his life. If any of these guys had run just a few seconds slower we would have been 5th - the strength of the pack... </div>
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We have a tough choice for our 7th slot as we head to the Liberty Division Championships this week. Spirgel ran the Varsity race in 18:58 and Cain ran the JV race in 18:58. We will be holding a mile time trial on Monday to decide who will be the 7th man on Thursday.</div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: 10pt;">Times were not great, but we did have 4 PR's - Bauscher, LaLumia, Malta and Maier. Nicely done on a tough course.</span><br />
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This is always a bittersweet race. For many seniors it is their last race as part of the Moorestown Cross Country team. So many thoughts come to mind. Mike Connelly's many hard summer miles and tremendous improvement this year and his leadership skills on the Ultimate Frisbie fields. Jay Jenei's hurdles and that great flash in the first half mile of the race on Friday. Basle Lavery's quiet determination and consistency. Vincent Lee's radical improvement. Dan Poaletti discovering his ability to run and becoming a great asset to the team even though he was only with us for 2 years. Dan Sheehan and his big heart - a sometimes rough exterior, but he has been a core component of this team for 4 years and he loves this sport and team. Kevin Zhang as a quiet, hard worker. Of course many of these guys will continue to train with us thru the end of the season and come out for Spring track. We thank all of them for their contributions to the team. And they can always count themselves as part of MXC!</div>
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<span color="#000000" face="Times" size="3" style="color: black;"><strong>This Coming Week - </strong></span></div>
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<span face="Arial, Helvetica, sans-serif" style="font-family: Arial, Helvetica, sans-serif;">This is the end of the season for our Juniors and Seniors. Freshmen and Sophomores have two races left - this Monday is the SJ Frosh-Soph Meet, and next Tuesday is the Burlington County Frosh-Soph meet at RV. That meet is a great opportunity for PR's and coming home with some medals. So all Frosh-Soph will continue to train. Juniors and Seniors can continue to come out and train with the team - however this is the serious part of the season, and we want everyone to have focus on training hard.</span></div>
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<b><span face="Arial, Helvetica, sans-serif" style="font-family: Arial, Helvetica, sans-serif;">Monday - South Jersey Frosh-Soph Meet.</span></b><span style="font-family: Arial, Helvetica, sans-serif;"> This will be an opportunity for our freshman and sophomores to see how much they have improved since the SJ Shootout. Bus leaves at 2:15.</span></div>
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<strong>Thursday - <a href="http://r20.rs6.net/tn.jsp?llr=vks56acab&et=1108159083126&s=0&e=0013XjkCPvusImQhjIKzF9y_sLd1xLCtHK4egO_rk4Gj9qZaBfkjcKHHfns70l2_Hahtt7q8cUooUw3krsajCI28INhKyfqBwyuxPzE-hNJPGnrH49TZlxLEwBGBBE4DGaRKyC-2GDMI4s=" linktype="link" shape="rect" style="color: blue; text-decoration: underline;" target="_blank" track="on">Liberty Division Championships</a>.</strong> After splitting our head-head competitions with Northern Burlington this year, we are looking forward to a very tough meet. Starts at 3:45 at New Egypt. We will be the third race.</div>Bob Bickelhttp://www.blogger.com/profile/15761437990120930478noreply@blogger.com0tag:blogger.com,1999:blog-1586836932514202965.post-26300561076314436282011-10-12T07:50:00.000-07:002011-10-12T07:50:04.025-07:00MXC Weekly Update - Oct. 12<div dir="ltr" style="text-align: left;" trbidi="on">
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<b>This Past Week</b></div>
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<b>Northern Burlington Batch Meet</b> - It was a strange day in many ways. Let's get the bad news out of the way. Our 2+ year batch meet winning streak was ended by a very good Northern Burlington squad. Also, Kevin Horten was DQ'd for an elbow at the finish. There are photos that show he was provoked, but we need to be smarter. And finally, after the loss we were acted less as than true sportsmen. This was due to the sting of the loss and the feeling of unfairness due to the DQ. But we are better than that.</div>
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Now for all the positives. Our top 4 ran like true warriors. Inglis and Horten really battled right thru the finish line, and Howard and Joe Inglis showed true determination in their races. I think it is possible for us to come back at the Divisional race being a bit more rested and a bit more ready, with a whole top 7 effort we can make a come back and win the Championship race. Let's get focused on that goal.</div>
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The other good news is that a LOT of guys were able to run PR's. Some of them were huge! Orzechowicz dropped 1:17 and is short of a Varsity letter by only 1 second at 19:01. 6 guys dropped by over a minute: Charlie Spirgel by 1:40, Nick Poaletti by 1:28, Kohart by 1:12, Reubel by 1:03, Macaluso by 1:03 and Handlon by 1:01. Other big drops were Barsoum by 47 seconds, Wu by 40, Coneby by 37, Ing by 37, and Dugan by 35.</div>
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It was also great to see some of the injured runners have solid races - Sheehan (earning a Varsity Letter by running 19:00), Siegel and Testa. Also having solid comeback races were Malta and Maier!</div>
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One of our <a href="http://r20.rs6.net/tn.jsp?llr=vks56acab&et=1108094529600&s=140&e=0017AJlkn4sXwT9oi2zzrXtRsID_dRK6tRiNNIsNkCsg2Aj_xpRSMKygXVK4lhD5rLDRxCZwJNDAXoq6Hywm74v_psYsxvxJlZZb_M9GSPwv3wHjowBWjAaZJOB0oS29JzPj2F7HIG9V4ywCsvntNV4pg=="><span class="s1">Guiding Principles</span></a> is LEARN. This was a great day for learning. A number of guys learned how to break thru in a race to earn PR's and learned about the satisfaction of working hard and seeing great improvements. Some guys learned how to compete without striking back. Hopefully we learned being a good sportsperson is holding your head high and congratulating your competitor when they beat you. And that we will come back and face them on another day, having learned from our mistakes and being just a bit more determined to run as a team to win.</div>
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<b>South Jersey Open</b> - It was a hot Sunday, and very tough conditions for the PR's we usually see at this meet.</div>
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The freshmen all ran great - improving drastically from the 2 mile times they had at the start of the season time trial and the Cherokee Challenge. We hope it gives them a glimpse of what they can do as they continue to work over the next 4 years.</div>
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Cain led the JV crew and is putting himself in a position to compete for a Top 7 spot at the end of the season. He is on a real roll, dropping his time on a consistent basis by over a minute since the SJ Shootout. Lavery had another strong race as well - showing a remarkable consistency of running 4 of his last 5 races within a 12 second range. Ems also keeps improving week-to-week and set a PR. Coneby also had a PR, dropping over a minute and a half since he ran his first 5K earlier this season. Devin Connelly showed some of the grit he had last year and ran his best race of the year. Novak and LaLumia also had solid PR's. Special shout-out to Moorer (26 seconds) and Charlie Spirgel (39 seconds) for their tough PR's. It looked like both of them were running with renewed vigor - a combination of better conditioning and great attitude during the race.</div>
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The Varsity ran a bit flat overall. Perhaps it is the tired legs, the heat, the loss on Tuesday or running on a Sunday. The team average time was only 6 seconds faster than Holmdel the previous week when it is typically 20-30 seconds faster. The bright spots were Inglis again running tough up top and a PR performance by Evan Nece. Hopefully we will get everyone in sync by the Divisional Meet next Thursday and have the type of team race we should be able to have.</div>
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<b>This Coming Week - </b></div>
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<span class="s1"><a href="http://r20.rs6.net/tn.jsp?llr=vks56acab&et=1108094529600&s=140&e=0017AJlkn4sXwT32EVJyS02qOD9NcuVgB2x5D2m8DA5s0k2ffJtbmMfDkRMA_xCjUREBRSosL4kcX34MhlgZ-2UDbRfd9lFmjPIRjMF8fM6XNGOzOiVdk20G2TwApRTsVFkfOrdoZZJxIs="><b>Burlington County Open</b></a></span><b> - Mill Creek.</b> This is our last race as a whole team together. It is also the last race for Juniors and Seniors who are not part of the Top 7. It is bittersweet to see the season and for the seniors, their MXC careers, coming to a close. A number of them will run spring Track, but this is a great race to come out and cheer them on! The JV race will be at 3:45, Varsity at 4:15 and Girls at 4:45. </div>
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</div>Bob Bickelhttp://www.blogger.com/profile/15761437990120930478noreply@blogger.com0tag:blogger.com,1999:blog-1586836932514202965.post-8890543557271467432011-10-02T09:01:00.001-07:002011-10-02T09:01:52.226-07:00MXC Weekly Update - Oct. 2, 2011
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<b>This Past Week</b></div>
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<b>BCIT Westhampton Batch Meet</b> - We matched up very well against BCSL Division rivals Rancocas Valley this week. Inglis showed what a tough #1 runner he is, refusing to "let some (blank) RV runner beat me." The strength of our pack was backing him up, even with a couple of our usual top 7 having off days. We ended up beating RV handily.</div>
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There were a number of stand-out performances. Up top Joe Inglis was our third man and Jack Spirgel was our 4th man. Lavery and Kramer combined to lock down our top 7 - pushing the RV 4 and 5 runners back in the scoring.</div>
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Poaletti had another PR (3rd in a row). Barsoum ran his first complete 5K and re-affirmed his talent and promise as our best frosh runner with a nice 20:12 debut. Ing and Micro-Spirgel also had big PR's showing this freshman class may grow into some good runners if they keep working.</div>
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<b>Shore Coaches</b> - It was a beautiful XC day - cool with the leaves just on the cusp of turning color and a threat of showers. The course was a bit muddy and slippery and guys came back from their races with muddy shoes and uniforms in need of a wash...</div>
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Our Freshmen started the day out on this historic course and ran very well. Barsoum continues to lead the pack, but the improvement of Ing and Barsoum in particular has been impressive. This class is putting in the work. If they keep their miles up the next couple of years I think the future of our program is strong!</div>
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The real highlight of the day was the Varsity team. To be honest, our expectations for this year were not as high as previous years given the senior class that graduated last year. We entered the season not expecting to make States. But yesterday proved this is a quality team, with some real character. Inglis went out aggressively, but was not feeling his best. He gutted out to continue to run as our #1 man. Then came, quickly, Horten, Howard and Joe Inglis. Only a 25 second gap between the 4 of them - really a great effort. Nece had a great come-back race after Tuesday and was our 5th man.</div>
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I would have to single our Joe Inglis for a truly break-out race. He started pushing the pace after the 1,000 meter mark and really led himself and Howard to great performances. Joe set a PR on the toughest course in New Jersey - breaking 18 minutes for the first time.</div>
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Our average team time of 17:53 ranked us far better against other South Jersey teams than we had imagined at the beginning of the season. Ahead of us were Haddonfield, Lenape, Shawnee, Ocean City and Haddon Twp. But we were better than Northern Burlington, Cherry Hill East and West, Washington Twp., Lacey, Toms River North, Seneca and Delsea. You can do your own over-analysis by looking at the results here - <a href="http://r20.rs6.net/tn.jsp?llr=vks56acab&et=1107936778863&s=140&e=001kUITcxA-IGVq9ZKQXIEZUbfApusb1TdmqunT_99qefvYjqKeRlWOhQFK1xC3eFnaMyOeDAE481LG1wntOu1_Ka0iOnvIuWbJ1E84_hWGTQ38El_elpYHEaqNszyITRenbLGSJ_FqN7U="><span class="s1">http://nj.milesplit.com/meets/100994.</span></a> The cool thing is that we can still improve quite a bit...</div>
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Our JV team finished off the day with solid races across the board. Cain was the hero of the race for us, with a near career PR, and the 6th best time on the team and brining home a nice medal. Some very nice PR's by Hillman, Schlesinger, Gross and Kohart. Gross in particular has made huge strides from last year.</div>
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This is also the time of year that we start to think a bit about who might be able to step up to the Top 7 next year. Caffrey and Klawunn made some strong statements yesterday. If they make the commitment to work next summer, along with the other returning runners, it could be a very interesting year...</div>
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<b>This Coming Week - </b></div>
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<b>Tuesday - Batch meet at Northern Burlington.</b> This is our biggest race of the year from a dual meet perspective. Northern Burlington has been a tough competitor and if they had run their freshmen in the Varsity race, our results are pretty close from this past Saturday. We will need to run as a pack and be tough to keep our 2 year unbeaten streak going...</div>
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<b>Sunday - (Yes, Sunday!) - South Jersey Open - Delsea.</b> This is the fastest course we will run on this season and is a great opportunity for some PR's. We will cut back this week for the Low and Mid groups, although the Varsity will continue to train thru this meet to focus on Sectionals and States. Racing begins at noon.</div>
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<span class="s2"><b>Special Note -</b></span> See the article on Jack Inglis in the Moorestown Patch. Some well-deserved recognition to our hard working senior Captain. <a href="http://r20.rs6.net/tn.jsp?llr=vks56acab&et=1107936778863&s=140&e=001kUITcxA-IGVUirod7BXDWRMELfMn57Mb5IA3DMGYXHytltUFJ2bZPjR2eVkSiotjWNCou0MjoScGZvHpRw3TLg47dpHhGqxQWqa2E84ZGsHYHreYqbIqt8LpwxfcoQz7rR2UhZC-5IoHCWK-aZAZZwIFLmwn9LYrD2Hyt7SPJDZ1YXmQNlOZ4lLeuaYsV5z-"><span class="s1">http://moorestown.patch.com/articles/senior-profile-cross-country-runner-jack-inglis</span></a> </div>
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Bob Bickelhttp://www.blogger.com/profile/15761437990120930478noreply@blogger.com0tag:blogger.com,1999:blog-1586836932514202965.post-71579432337156263922011-09-27T07:21:00.001-07:002011-09-27T07:21:37.048-07:00MXC Weekly Update - Sept. 26
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<b>Home Batch Meet</b> - We had a very successful home meet again this year. We shifted the course, to very positive results. We won all of the match-ups:</div>
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MXC 21, Holy Cross 40</div>
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MXC 18, Maple Shade 43</div>
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MXC 22, Bordentown 39</div>
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MXC 15, Palmyra 50</div>
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On a traditionally slow course (probably about the same as GCC, but a bit faster than Holmdel), we had a number of PR's: Lavery, Connelly, Martainou, Poaletti (49 seconds!), Novak (55 seconds!), Lee, Kahn (over 2 minutes!!), LaLumia, Schlesinger, Reubel, Kohart, Dugan and Maier. And we had a number of guys that were close. We are clearly benefitting from the miles and they will pay dividens over the next few weekends.</div>
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Special kudos to Connelly. Broke 19 minutes for the first time, earning a Varsity letter. Your consistent, hard work is really a great example for the whole team.</div>
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Up top, we were really impressed with Inglis being so tough the last mile and putting away the race, as well as Horten being willing to take a chance and take the lead after the mile point. Howard showed some resilience to come back in the last mile and Spirgel seems to be rounding into racing shape.</div>
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The finish of the day was between Reubel and Kohart. Freight trains hurtling toward the line, although I am still not sure who won...</div>
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Final shout-out to Kramer, who withstood the rath of all the coaches yelling at him because they were so frustrated with the official. Kramer had unknowingly volunteered to help mark team places - thanks!</div>
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<b>Friday Workout</b> - The JV had a track workout on Friday to start to build a bit of speed as they come toward the end of their season the next few weeks. We did 800's and 400's on the track, working on feeling comfortable at a faster pace.</div>
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<b>Saturday Workout</b> - The Varsity headed to Holmdel to get ready for this weekend's Shore Coaches meet. They did 4 X 1 mile at threshold pace for the first 3 and then worked hard on the last mile.</div>
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<b>This Coming Week - </b></div>
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Tuesday - Batch meet at BCIT Westhamton. Remember you can get directions to all race locations on our website at <a href="http://r20.rs6.net/tn.jsp?llr=vks56acab&et=1107841557437&s=140&e=001TTRjALzdDq0cCL8s4FWugCcwc5Y-AOWfyfFc5IgZxOZ0jd-rWG5ZHxHld6GdkdOTuN_w4hH6j_CUDMVUUPqOjTvPDTBvPCWrXipcrzdKh1Lnkymx0YedUfBffYXOOJWg53VmHarrFS08WRz2onqQhg=="><span class="s1">http://www.moorestownxc.org/Racing/Directions.html.</span></a> Starts at 3:45.</div>
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<span class="s2">Psych Party Special Collection - Luke Howard will </span>bring a box to every psych party that people can donate non-perishable food items into, and he will take care of the rest, delivering the food to the SJFB center, in Pennsauken.</div>
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Saturday - Shore Coaches Championship at Holmdel. Meet Information is at <a href="http://r20.rs6.net/tn.jsp?llr=vks56acab&et=1107841557437&s=140&e=001TTRjALzdDq2GhFfDV1DFut4vC1NHDVZqqzFjK4mfV1dfdSjM6bbz8E-ndHMnltbhuie7FRexB8TVSDl9biXX7NpzKOemv-Fs444zdXjjViEfC2Ou4pZVDNt3KYGBtJoV"><span class="s1">http://nj.milesplit.com/meets/95925.</span></a> Frosh Boys run at 1:10, Varsity is in the B school size Race - at 2:15, and the JV will run the B race as well at 4:35PM. Expect a late return home! </div>
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<b>Thought for the day:</b></div>
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"It's very hard in the beginning to understand that the whole idea is not to beat the other runners. Eventually you learn that the competition is against the little voice inside you that wants you to quit." - George Sheehan</div>
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Bob Bickelhttp://www.blogger.com/profile/15761437990120930478noreply@blogger.com0tag:blogger.com,1999:blog-1586836932514202965.post-17314699716391605552011-09-20T07:22:00.001-07:002011-09-20T07:22:33.828-07:00MXC 2011 Weekly Update - Sept. 20
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Special Thanks to the Kramers and Poaletti's for forwarding pictures! They are linked from <a href="http://r20.rs6.net/tn.jsp?llr=vks56acab&et=1107730603437&s=140&e=001Cbh1DnI2WGHyEUKL7TU0nbcpbr0BIaeZQNE5wauzAN4AFwQMO6b89WGzeNSnqTX07raXzgBehh7Hxc6WABr4qg8CTyaMq826zveIoOjUs8MMOZRPZVGEeA=="><span class="s1">www.moorestownxc.org.</span></a> You can also see the latest results spreadsheet with VDOT's and PR's there as well.</div>
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<b>This Past Week</b></div>
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<b>New Egypt Dual Meet</b> - The team followed the plan. The guys were grouped based upon VDOTs from Saturday's race, gave them approximate pacing, and urged initial restraint due to the warm, muggy weather. Regardless, most guys were still out comfortably and looking good. Horten and Inglis worked together and ran with Andrew Stewart and Kevin Wright from Cinnaminson, quickly separating from the rest of the field. We had a whole pack next -- the potential strength of the team -- led by Howard, Little Inglis, Spirgel, and Nece. Mitch Cain, Connelly, Lavery were clinging on. They came out of the woods the final time looking steady and strong. The rest of the team -- in spite of encouragement to run together, got pretty strung out. Guys were working hard but not tightly packed. Still, effort was there and the results, again by appearance only, looked good.</div>
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Some guys jumped up the ladder compared to their Cherokee Challenge times. Evan pushed out a strong final 300 on the track to come in 4th on the team behind Inglis, Horten and Howard, beating Joe by 4 seconds. Reed Kramer, who didn't race on Saturday, bounced back from his illness to clearly inject himself into the varsity conversation with a 7th place finish, 30 seconds behind Spirgel but right ahead of Lavery. And Greg Rothman looks to be gaining back more of his form, finishing as the #1 JVer (and 12th overall, up from 16th best time at CC). Of course, there was a lot more shuffling as the rest of the field came through, but kudos should also go to Connor Ems and Nick Novak, who passed lots of guys who beat them on Saturday.<span class="s2"> </span></div>
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<b>South Jersey Shootout -</b> </div>
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Frosh Races: Welcome to the true world of XC for the young ones - hills! Barsoum learned from last week's quick start and ran much more conservatively, leading the frosh in 15:03 and medaling in 22nd place. He now has to figure out the smart start and the strong 2nd half push to the top. Mike Macaluso, Mike Ing, Sam Bauscher, and Sam Spirgel followed, not really packed up but not too far apart either. Macaluso led most of the way before feeling the full impact of the hills. The others, again out a little more conservatively, looked solid. Graham and Maier ran much of the way together before Ryan separated to outdistance Nolan, who again displayed a good final surge.</div>
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JV: We have a BIG team. And, for the most part, they ran with great effort, raced with each other - lots of black and gold packs out there - and found good results. Lavery led the squad, running a consistent and solid race, passing guys throughout to finish in 7th. Right on his heals were Sheehan (who was as high as fourth early on, probably getting out too fast in 5:30) and a solid pack of Cain, Caffrey, Rothman, and Martinou. Klawunn and Orzechowicz ran with them for much of the race, too. Caffrey and Martinou posted some big life PRs. </div>
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Other noteworthy performances:</div>
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· Dan Poaletti running a strong race, picking up runners the whole time, to PR in 20:16.</div>
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· Vincent Lee quantifies his improvement, knocking 33 seconds off his life PR</div>
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· Greg Munilla starting very slowly, but picking up steam the entire race and looking as fresh as anyone crossing the line.</div>
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· Stephen Burke showing off the speed on the final stretch, finishing in 22:02, a PR by 17 seconds.</div>
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· Andrew Moorer running 45 seconds faster yesterday on 5k of GCC's hills than he did on 4700m of flat New Egypt course. A little experience goes a long way.</div>
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· Jon Pollock finished a 5k without his knee killing him!</div>
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· David LaGatta led another pack to some strong finishes as well. He, Dugan, Reubel (who will love the 800 after this XC season!), Kohart, and Gross all ran the entire race together. Great push to the finish line, too. Big PRs for LaGatta and Gross. Gross knocked almost two minutes off! </div>
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5,6,7 Race: Joe Inglis ran a fist-pump worthy race - looking cool, calm, and collected as he cruised to a big PR (18:07 from last year's 18:40) and a 9th place finish. Jack Spirgel ran well, too, although he let Joe go early and never was able to make up the difference. He finished in a respectable 18:17. Reed Kramer proved he belonged in the Top 7, running a smart and consistent race to finish in 18:43. All three ran strong tactical races - no one got caught up in the fast start, all ran with strength through the hills, and finished well. Great building block for the rest of the year.</div>
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3,4 Race: As often happens, after watching the 5,6,7 guys run well, the 3,4 guys rose to the raised expectations. Luke Howard ran a wonderful race, starting comfortably (he was in the 30s at the 800) but slowly and strongly moving up the fast field the entire race. He closed to 14th with a powerful kick, finishing in 17:45, nearly 45s faster than last year's PR and 1:30 faster than last year's time at the Shoot-out. Who says summer mileage doesn't pay off? Evan ran with Luke until the hills, where he slowly let him go. To his credit, he rallied over the last mile and closed confidently with a strong kick, picking four or five runners in the final 400. His 18:16 is a life PR (imagine that) and, more importantly, a strong step forward. He faced down a crisis on those hills and came out strong. Bodes well for the future!</div>
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1,2 Race: Jack Inglis was on his way to a big break out race - rising up as high as #9 (he was 25th at the 800) and running with confident comfort - until he ran out of gas after the hills. He dropped a couple of places but rallied to hold onto 14th by the finish. Right behind him? Kevin Horten, who looked great, again out conservatively and picking up guys the entire time. A 17:17 is a big step up from him and his 16th place finish definitely earns the stud label.</div>
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Overall, a good day. Lots of kids took steps forward. Many had their first XC experience on the hills of GCC, gaining some valuable experience. And the entire Top 7 had positive races to build on as we go forward. What to complain about? Well, Ringo talked way too long at the awards ceremony. But it was Ok because not only did we get two kids on the podium, but the GIRLS TEAM WON! Denning got to give a speech. I wanted to cry....</div>
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<b>This Coming Week - </b></div>
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Tuesday - Our HOME Batch Meet! Come out and cheer the team on. Starts at 3:45.</div>
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Saturday - No meet. We may take the Varsity level guys to Holmdel - details at practice.</div>
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Bob Bickelhttp://www.blogger.com/profile/15761437990120930478noreply@blogger.com0tag:blogger.com,1999:blog-1586836932514202965.post-10615076349670149822011-09-14T06:32:00.001-07:002011-09-14T06:32:32.721-07:00MXC Weekly Update Sept. 13
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<b>This Past Week</b></div>
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Overall, we are happy with the day. Given where we are, the guys ran great races. Lots of conservative starts and strong finishes. Lots of guys coming off the course talking about all the runners they picked up over the second mile and feeling like they had more to give. Given our training and lack of emphasis on speed, I thought that was promising. </div>
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Noteworthy performances: </div>
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1. The Inglis Brothers: Joe got out strong, ran steady through the middle mile, and continued to pick up runners right to the end. He kept Kevin in sight and cut 30 seconds off his 2 mile time trial time. Jack followed suit in the senior race, running like a #1. Out strong (but not foolishly). He was 25 at the 800, held steady through the mile, and picked up 10 guys over he last half of the race. Look collected and strong throughout. </div>
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2. The Solid Seniors: Evan Nece, Jack Spirgel, Mitch Cain, Mike Connelly: While Lavery and Sheehan were a little off, the rest of the crew ran good races. Following instructions, they were out slow -- maybe a little too slow -- but picked up steam throughout the race and finished strong, picking off lots of runners as they went. Times are good, but the promise is better. Looking forward to bigger things as they continue to get stronger and push harder. </div>
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3. The Bounce Backs -- Greg Rothman, Spiro Martinou: Although he said he is feeling much better, I am still impressed with Rothman's performance given the roller coaster health ride he has been on over the last two seasons. And Spiro, while not improving on his time trial time, still looks infinitely better now that he is healthy again. Evan Nece could get an honorable mention, here, too. </div>
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4. The Flashes: As in, flashing some potential. Corey K (12:07), Mike O (12:16), Devin C (12:37), Connor Ems (12:43), and even Hillman (12:53) ran aggressively and well, all finishing much improved over their time trial times and pushing themselves up the depth chart. They now sit right outside the top 12 and one only wonders how good they could be if they got serious about summer mileage. Carrigan could also fall into this category. He was a little slower, but still chopped 1:26 off his time trial time to finish in a respectable 12:58. </div>
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5. Frosh Figuring it Out: In their second races, several of the young guys really stepped up time wise from their track time trial. Micro Spirgel (-2:02 to 13:18), Macaluso (-2:55 to 13:26), Ing (-1:49 to 13:46), and Graham (-2:00 to 14:49) all ran markedly better the second time around. Their leader, Barsoum, roared off the start line a little too quickly, seemed to struggle soon after, before crossing the line first for our frosh squad in 13:02, about 30 seconds slower than the track time. </div>
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6. Rounding into Shape: Like some of the frosh, many of our older guys are in much better shape now than they were when practice started in August. Carrigan (-1:26), Voyack (-1:20), Handlan (-1:05), Burke (-1:06), Burns (-1:45), Coneby (-1:19), LaGatta (-1:41), Malta (-5:03!!), and Charlie S (-1:12) all dropped over a minute. Overall, 30 runners improved on their time -- to be expected, but good none the less. </div>
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7. Vincent Lee: Special shout out to Vincent, who I've been impressed with. A senior who has come in running more than ever continues to make strides. He hoped to break 14 minutes (topping last year's CC time of 14:33). After racing down the back stretch chasing two guys, he crossed in 13:14! A just reward for a guy who is doing all he can to max out his potential. The moments I live for! </div>
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<b>This Coming Week - </b></div>
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Tuesday - Batch Meet at New Egypt</div>
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Saturday - South Jersey Shootout.</div>
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Bob Bickelhttp://www.blogger.com/profile/15761437990120930478noreply@blogger.com0tag:blogger.com,1999:blog-1586836932514202965.post-15621020055745589992011-09-03T08:37:00.001-07:002011-09-03T08:37:40.441-07:00MXC Weekly Update Sept. 3<span class="Apple-style-span" style="background-color: #000066;"></span><br />
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<strong>Special - MXC Apparel</strong></div>
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Mrs. Testa has again organized a special ordering of MXC apparel. This is separate from the Uniform program, and offers everyone a chance to get some cool MXC logo gear. You can print off this webpage - <a href="http://r20.rs6.net/tn.jsp?llr=vks56acab&et=1107434857913&s=0&e=001QNvVsB9NYcGViGPD9tU98uit5tkI0jY7vSxFkW04vOIaGa5eGKmZJsIRhAXJ9Zj4AGdJWEYI8QyBsZ-jrPoM4jHWBLwPM3CHDsKzNygwAT5J7FAPl7EzkFGRMogAvlfrbOTpacaRu5w=" shape="rect" target="_blank">http://www.moorestownxc.org/2011/XCApparel2011.jpg.</a> Either bring it to a coach or drop it off at the Moorestown Running Company. All orders are due this Tuesday, Sept. 6.</div>
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<strong>This Past Week</strong></div>
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<strong>Trail Work</strong> - Thanks to everyone who came out and helped spread the chips before the big storm! They mostly stayed in place. Later in the season we will do a refresh from the piles we left remaining. It was a quick 2 hours, gave us a break from running for a day and we even got donuts!</div>
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<strong>Workouts</strong> - We focused again on accumulating miles this week. We are really impressed with a lot of guys. The high mileage group looks very strong. We got a bit of speedwork and cross training in on Thursday with Frisbee. On Saturday the high mileage guys did a 4.2 mile tempo workout designed to build strength as well as learn how to run in packs. The rest of the team did 1000 meter Thresholds. </div>
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We were very happy with how well the top guys were able to run in packs and focus on negative splits. Inglis looked very strong, and Horten was able to hang with him for splits of 9:00, 8:55 and 8:35 - perfect way to run. Nece also looked great and the concept of running in packs proved very useful to Howard, who was able to gut it out and run right with him. Lavery led the third pack with Joe Inglis and Connolly hanging tough. This whole group, including Sheehan, really shows the great work they did this summer. We can't talk about PR's and most improved until late in the season, but it has to be noted just how much Connolly has improved - his consistent long miles this summer are paying off. It was a shame Spirgel and Kramer could not have been there.</div>
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The Threshold group also looked really good. Caffrey and Martainou were simply cruising at the top of the group and should be considered potential contenders for the Varsity 7. It was great to see Klawunn, Ems and Devin Connolly also having good, solid workouts. Newcomers Novak and Voyack also both looked like they have some interesting potential. The best thing was seeing good, consistent effort from everyone.</div>
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You can read about the type of workouts we do at <a href="http://r20.rs6.net/tn.jsp?llr=vks56acab&et=1107434857913&s=0&e=001QNvVsB9NYcGViGPD9tU98uit5tkI0jY7vSxFkW04vOIaGa5eGKmZJsIRhAXJ9Zj4AGdJWEYI8QyBsZ-jrPoM4jHWBLwPM3CH8mCTAIa8FAyTdlSqP7Ar5Cq65ACrSSFwYLOvQImGD0DRbn01VuVuDCg4xiaaYCVB" shape="rect" target="_blank">http://www.moorestownxc.org/Training/TrainingPhilosophy.html.</a> Again, we are focusing on building the basic cardio system this year. You can read more about that here - <a href="http://r20.rs6.net/tn.jsp?llr=vks56acab&et=1107434857913&s=0&e=001QNvVsB9NYcGViGPD9tU98uit5tkI0jY7vSxFkW04vOIaGa5eGKmZJsIRhAXJ9Zj4AGdJWEYI8QyBsZ-jrPoM4jHWBLwPM3CH8mCTAIa8FAyTdlSqP7Ar5L6uqVyL5yhbqpcWr4itG4IU53a8KiMIiQ==" shape="rect" target="_blank">http://www.moorestownxc.org/Training/RunningPhysiology.html.</a> </div>
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<em><strong>Logging Miles</strong></em> - We have a <a href="http://r20.rs6.net/tn.jsp?llr=vks56acab&et=1107434857913&s=0&e=001QNvVsB9NYcGViGPD9tU98uit5tkI0jY7vSxFkW04vOIaGa5eGKmZJsIRhAXJ9Zj4AGdJWEYI8QyBsZ-jrPoM4jHWBLwPM3CHz0hCxBUTR4BYj5HtFxWo_99vxnASRK6PqXi__SBVxII=" linktype="link" shape="rect" style="color: blue; margin-bottom: 0px; margin-top: 0px; text-decoration: underline;" target="_blank" track="on">Uniform Program</a>, where runners can earn uniforms, shirts and even sweats. To earn a uniform (that you keep for the 4 years you run), runners must complete 100 miles. T-Shirts are awarded at 250 miles, 500 miles, 1,000 miles and every 1,000 miles after. That is based on total cumulative miles during a runner's career on the team. We also award full sweats with embroidered name for runners who run over 500 miles from June 1 thru the Turkey Trot. We are using a new log program this year - you must signup to be part of the MXC Club and then you will get weekly assignments as well as be able to log your miles. We are using this effective for all miles after June 1. You do not need to transfer Voomaxer miles - we will keep track of those. Go to<br /><a href="http://r20.rs6.net/tn.jsp?llr=vks56acab&et=1107434857913&s=0&e=001QNvVsB9NYcGViGPD9tU98uit5tkI0jY7vSxFkW04vOIaGa5eGKmZJoiEGRuJcEJ1d8EZsCeWEGywmo_GCIAZuRaimL9Fzz9RH8GasmP7BELhoX4w7wSuzxDbpLaTtqHo3m_ARJ4o5l-JryjePcIAN20msAcYsjNlnF4FTY52EJaIExWKJxMs-w==" shape="rect" target="_blank">https://www.runclubsignup.com/Club/NJ/Moorestown/MoorestownBoysCrossCountry</a> and<br />join the club and start logging miles.</div>
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<span style="font-size: 12pt;"><strong>This Coming Week</strong></span> - </div>
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We meet on Monday at 8AM, and then the rest of the week we shift to the afternoon at 3PM. </div>
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<strong>Cherokee Challenge - </strong>Saturday is our first meet. You can learn more about it at <a href="http://r20.rs6.net/tn.jsp?llr=vks56acab&et=1107434857913&s=0&e=001QNvVsB9NYcGViGPD9tU98uit5tkI0jY7vSxFkW04vOIaGa5eGKmZJsIRhAXJ9Zj4AGdJWEYI8QynqH-Hvyvhny5oE2uFmd8oCu8882TQ1N0dXg39duGUSdleiiQ4m-pW" shape="rect" target="_blank">http://www.ccctf.com/ch_chal_main.html.</a> It is a great meet where there is a different 2 mile race for each class - Frosh, Soph, Jr and Sr. We strongly encourage parents and family to come out and cheer for their favorite runners! It is a blast, and even if your son says he doesn't want you - tell him Bickel said you were allowed to come ;-)</div>
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<span style="font-size: 10pt;">Thanks,</span></div>
Eagles, Cote & Bickel</td></tr>
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Bob Bickelhttp://www.blogger.com/profile/15761437990120930478noreply@blogger.com0