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EAST LONGMEADOW
SPARTANS

CROSS COUNTRY

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CHECK IT OUT!

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2006 Season Summary
2005 Season Summary
2004 Season Summary
2003 Season Summary
2002 Season Summary
2001 Season Summary
All-Time Statistics
Shaving Seconds Off Mile Pace
Awesome Running Websites
 How Tough are You?
Food For Fuel
The Perfect Form
Choosing Shoes
 Boys Cross Country Requirements and Points System
Summer Training Guide
Questions, Comments or Suggestions:
emailto:jcala@rcn.com

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2006 PVIAC Valley League:

East Longmeadow High School 2006 Cross Country Schedule and Scores:

BOYS CROSS COUNTRY 2006

MILE PACE TIMES
2006 Best Pace in Green

NAME	2005 BEST	Comp/ Sabis	Cath	Duck	WS	West	Wick	Am	Minn	Long	Pviac	WestM	Points  Total
BLACK	724	713	DNR	DNR	DNR	DNR	DNR	DNR	733	DNR	DNR	DNR	60
BORRELLO	-	733	DNR	DNR	809	858	825	822	756	734	745	DNR	29
BURKE	728	711	807	724	720	712	728	710	712	700	714	DNR	75
CRAFT	-	630	625	DNR	636	638	DNR	DNR	632	605	625	DNR	50
DEMARCHE, J	615	615	614	716	649	DNF	DNR	647	617	601	614	DNR	72
DEMARCHE, K	-	645	630	631	625	621	626	DNR	626	607	613	DNR	60
DISABITO	545	547	542	DNR	559	547	600	555	544	526	530	558	147
FITZGERALD	712	655	648	704	716	710	DNR	648	651	638	642	DNR	85
FRECCERO	548	551	553	DNR	551	604	610	648	553	548	549	607	155
GRAY	657	628	625	649	627	625	640	634	628	614	628	712	117
HEGARTY	-	631	643	650	654	651	700	651	700	633	628	DNR	95
JOHNSON	-	622	613	629	613	611	632	628	611	556	617	628	120
JOSEPH	-	820	807	DNR	DNR	DNR	747	942	DNF	DNR	DNR	DNR	30
KANE	-	608	613	616	608	611	618	613	600	603	556	608	165
KASPER	626	604	609	DNR	609	DNR	642	630	616	556	607	DNR	134
MAYBURY	514	520	523	534	531	532	547	531	525	518	513.7	547	185
MCCANDLISH	603	603	618	635	620	635	633	DNR	652	617	625	DNR	116
O'TOOLE	623	622	625	625	620	614	630	608	607	559	601	DNR	145
PHAN	714	DNR	639	649	646	628	DNR	717	634	641	DNR	712	102
QUINLAN	-	633	652	DNR	755	654	713	716	648	DNR	641	DNR	53
RACICOT	621	613	618	625	611	623	624	615	624	559	604	627	145
RECCHIA	-	DNR	1020	DNR	1104	1037	DNR	DNR	DNF	845	DNR	DNR	39
REILLY	-	606	606	617	613	609	629	618	611	555	601	636	137
RENKAWITZ	706	720	756	738	DNR	722	723	825	651	649	653	DNR	109
ROBERTS	549	DNF	614	617	DNR	642	632	DNF	612	554	604	627	111
ROBIE	-	654	629	DNR	623	640	DNR	DNR	631	604	635	DNR	58
RUSSELL	-	DNR	924	DNR	932	904	905	942	DNF	803	747	DNR	63
SALVON	-	727	725	721	720	717	713	718	732	700	703	738	70
STEVENS	-	657	651	705	DNR	707	707	642	645	619	630	DNR	116
STROHMAN	724	717	736	724	721	713	DNR	714	705	643	701	745	85
SUNTER	556	605	623	636	615	617	633	658	612	608	606	DNR	118
ZEMANEK	-	639	648	650	654	652	710	654	702	623	635	724	64

GIRLS CROSS COUNTRY 2006

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Awesome Running Websites:

• History of Cross Country
• Pace Calculator
• High School Running Information
• East Longmeadow IHIGH Information
• High School Running Sites
• U.S. Track and Field Information

2) Train in adverse conditions: If you always train under ideal conditions, then you are missing the opportunity to develop the perseverance that comes from training in bad weather and darkness. A Finnish study hypothesizes that tough environmental conditions lead to tough runners (perhaps a necessity in Finland with its long, cold, dark winters). Famed University of Oregon Coach Bill Dellinger used to have his runners do hard, callousing "'workouts at 6 a.m. to help instill the mental discipline to race fiercely. A few months of running through snow and ice or heat and humidity will harden you up for the rigors of racing.

3) Visualize success: Most athletes who exhibit the elusive quality that we call toughness use visualization techniques to prepare themselves to achieve their best in competition. Visualization is the process of clearly picturing yourself succeeding in 'your mind. During the weeks before every marathon, I would picture myself running strongly and pulling away from other runners during the second half of the race. I would also practice pulling away from my training partners (they did the' same thing to me too) during long runs.

4) Train with faster runners: Hanging on to better runners during training is a great way to develop toughness and resolve. It will also develop your confidence as you gradually find that -whatever they can do you can do too. Just be careful not to bite off more than you can chew. Only train with faster runners a few times per week so you do not wear yourself out for your races.

5) Do workouts that you hate: Many runners hold themselves back by emphasizing the types of training that they like to do over the types of training that they should do. By forcing yourself to do the types of workouts that you find difficult or tedious, you will gradually gain the confidence that comes with overcoming your weaknesses.

6) Train alone: Running alone makes you self-reliant. It also provides opportunities to push yourself whenever you feel like it without angering your training partners. A few 20 milers by yourself can improve your concentration and sense of toughness.

7) Set meaningful and measurable race goals: Like your training goals, your racing goals should be challenging, yet achievable. Setting motivating goals will help you to focus your mental energy on achieving your goal, no matter what stands in the way. Setting and reaching goals leads to a positive cycle of achievement, self-confidence and success. Other runners will just think you're tough.

8) Only race when you mean It: Avoid racing when you are not motivated to do your very best because you can get in the bad habit of not being fully committed to your races. The toughest runners take every race seriously.

Let’s say you're a contestant on one of those reality survival shows, and you can only take 10 foods along with you for subsistence. To stay "in the game,” you’ll need to remain healthy and perform at your peak, so the foods you choose need to provide you with the biggest nutritional bang per bite. Okay, start packing your edibles. No clue what to take along? Relax. NBC won't be calling you anytime soon. But the reality is that most of us eat about the same 10 foods on a regular basis. The scary part: Those 10 foods must supply you with some 40-plus essential nutrients to keep you healthy and running strong. So, even though I'm a big proponent of a varied diet, here are the foods that should be on your top-10 list.

1. SALMON: As far as I'm concerned, salmon is the king of seafood. It's an outstanding source of omega-3 fats, which cut the risk of heart disease, boost the immune system, and protect against inflammatory conditions such as arthritis and psoriasis. Salmon also gets high marks for protein and vitamin B. But what about the high mercury levels in some seafood? No need to worry about salmon. You can safely eat several servings of salmon each week without fear of excess mercury. So grill or bake it, add it to a soup base with chunked vegetables for a delicious seafood gumbo, or use canned salmon in sandwiches, casseroles, or even quesadillas.

2. SOY BURGERS: One of the wonders of the modem era, soy burgers make it easy to eat (and enjoy) soy. For years now you've heard about the health benefits of consuming more soy, which include lowering your risk of heart disease, certain cancers, osteoporosis, and lessening the symptoms of menopause. Soy's multiple health-boosting properties come from a powerful group of phytochemicals called isoflavones. Soy burgers taste great and provide about 15 grams of soy protein per burger. And because they're pre-cooked, you can pop them in the microwave and serve them on a whole-grain bun with sliced tomatoes and onions. This protein-carbohydrate combination makes a dynamite recovery meal after a run. You can also use them the way you use ground meat: Crumble into soup, pasta sauce, casseroles, or eggs for a soy scramble.

3. ORANGES: All fruit is great, but if I had to pick one above all others, it'd be oranges. Why? Chalk my vote up to their sky-high levels of immune-system-boosting vitamin C— over 130 percent of the Daily Value in a single orange. This colorful fruit also packs a good dose of potassium, folate, and a special type of fiber called pectin. Pectin helps curb blood sugar levels and aids in weight control by staving off hunger pangs. Oranges also contain phytochemicals called flavonoids that can cut your cancer and heart disease risk. Many of the flavonoids are found in the white, stringy layer of the orange, so don't bother painstakingly removing this layer when you peel one. Besides eating fresh oranges, you can toss one into a smoothie, or add them to spinach or fruit salads.

4. RAISIN BRAN: In the jam-packed cereal aisle, there are lots of excellent choices. But the box I always reach for is raisin bran. A one-cup serving supplies a hefty 5 to 8 grams of fiber (check the label as brands differ), or about 30 percent of the Daily Value. Also, the vitamin and mineral fortification in most raisin brans is modest, which is a good thing. Compared with many cereals that contain more than 100 percent of the Daily Value for certain vitamins and minerals, most raisin brans provide about 35 to 50 percent for most B vitamins and minerals such as zinc and iron. This is fine if you eat a lot of other fortified foods, since you can overdose on certain nutrients.

5. NONFAT YOGURT: Eat a cup of nonfat yogurt and you'll meet 45 percent of your daily calcium needs in just over 100 calories. Yogurt also supplies a quality dose of protein and the B vitamin riboflavin. On top of all this powerful nutrition, I encourage runners to make yogurt part of their daily fare because of the active bacteria cultures in most yogurts (check the carton for the active-cultures seal). These live bacteria bolster your immune system and aid in the digestion of lactose (the milk sugar in dairy products). And talk about a versatile food. You can eat yogurt with fresh fruit or chocolate syrup drizzled on top, use it in smoothies, dips, sauces, and sandwich mixes, or add it to soups to make them creamier. My favorite yogurt use: Add it to mashed potatoes for a tangy, creamy side dish.

6. ALMONDS: I never met a nut I didn't like. And almonds are my favorite. One ounce (about 24 almonds) is 160 calories, with about two-thirds of those calories coming from heart-healthy fats. Research clearly shows that almonds cut heart-disease risk thanks to their healthy fats and phytochemicals. Almonds are also one of the best sources of vitamin E, a potent antioxidant vitamin that's not found in many foods. Snack on almonds straight or in trail mix, and sprinkle them on your favorite cereal, yogurt, or salads. For a tasty alternative, pick up some almond butter, or make your own by whirring almonds in a food processor (store it in the fridge with a tight lid).

7. CANNED REFRIED BEANS: It's all there in a can: a low-calorie, virtually fat-free, fiber-packed food that's loaded with energizing carbohydrates, and provides a good dose of protein and B vitamins. And all you need to do is heat and eat (although technically, heating is optional if you're in a real hurry). Retried beans make a tremendous workout recovery meal because of their carbohydrate-protein combination. Beyond the standard bean burrito, use them as a dip, in casseroles, with eggs, or with vegetables and broth for a hearty bean soup.

8. ENERGY BARS: These bars offer runners powerful, portable nutrition. Although you have to read labels, most bars come packed with 30 to 40 grams of carbohydrates and are relatively low in fat, which makes them an ideal  preworkout snack. Many energy bars are also vitamin and mineral fortified, so you can fill in the nutrient gap on those days when your eating is less than optimal. And thank goodness for those meal-replacement bars that stock 15 or more grams of protein, along with a decent dose of fiber and carbohydrates. These make great meal substitutes when you're away from home or too busy to prepare a meal.

9. SALAD GREENS: Okay, I confess: There was a time when I rarely made green salads. (Who, may I ask, has time to wash and prepare several different types of leafy greens for a fresh salad?) But bagged salad greens are my dream-come-true. In the produce section, you'll find combinations of Romaine, arugula, radicchio, curly endive, baby spinach, kale, and red chard lettuce. Toss them in a bowl with a tomato and olive-oil dressing, and you have a nutritionally unbeatable side dish. Greens are loaded with potassium, magnesium, folate, and vitamins C and B^. They also contain a wealth of carotenoids, which are a group of colorful pigments that work inside cells to fight a host of chronic diseases related to oxidative damage. For example, folks who eat at least one serving of leafy greens a week have a significantly lower risk of developing degenerative eye disease. And greens aren't just for salads anymore. Use them as sandwich stuffers or pizza toppers.

10. TEA: Yes, runners need water, and plenty of it. But tea—green, black, or herbal—offers fluid and so much more. Tea, particularly the green and black varieties, helps protect against an array of age-related ailments such as heart disease, cancer, Parkinson's, and osteoporosis. Two groups of phytochemicals called catechins and flavonols appear to give tea the power to fight the free-radical damage that leads to these ailments. If caffeine is a concern (tea generally has a third to half that of coffee), opt for decaffeinated green or black teas or caffeine-free herbal varieties.

HEAD TILT: How you hold your head is key to overall posture, which determines how efficiently you run. Let your gaze guide you. Look ahead naturally, not down at your feet, and scan the horizon. This will straighten your neck and back, and bring them into alignment. Don't allow your chin to jut out.

SHOULDERS: Shoulders play an important role in keeping your upper body relaxed while you run, which is critical to maintaining efficient running posture. For optimum performance, your shoulders should be low and loose, not high and tight. As you tire on a run, don't let them creep up toward your ears. If they do, shake them out to release the tension. Your shoulders also need to remain level and shouldn't dip from side to side with each stride.

ARMS: Even though running is primarily a lower-body activity, your arms aren't just along for the ride. Your hands control the tension in your upper body, while your arm swing works in conjunction with your leg stride to drive you forward. Keep your hands in an unclenched fist, with your fingers lightly touching your palms. Imagine yourself trying to carry a potato chip in each hand without crushing it. Your arms should swing mostly forward and back, not across your body, between waist and lower-chest level. Your elbows should be bent at about a 90-degree angle. When you feel your fists clenching or your forearms tensing, drop your arms to your sides and shake them out for a few seconds to release the tension.

TORSO: The position of your torso while running is affected by the position of your head and shoulders. With your head up and looking ahead and your shoulders low and loose, your torso and back naturally straighten to allow you to run in an efficient, upright position that promotes optimal lung capacity and stride length. Many track coaches describe this ideal torso position as "running tall" and it means you need to stretch yourself up to your full height with your back comfortably straight. If you start to slouch during a run take a deep breath and feel yourself naturally straighten. As you exhale simply maintain that upright position.

HIPS: Your hips are your center of gravity, so they're key to good running posture. The proper position of your torso while running helps to ensure your hips will also be in the ideal position. With your torso and back comfortably upright and straight, your hips naturally fall into proper alignment--pointing you straight ahead. If you allow your torso to hunch over or lean too far forward during a run, your pelvis will tilt forward as well, which can put pressure on your lower back and throw the rest of your lower body out of alignment. When trying to gauge the position of your hips, think of your pelvis as a bowl filled with marbles, then try not to spill the marbles by tilting the bowl.

LEGS/STRIDE: While sprinters need to lift their knees high to achieve maximum leg power, distance runners don't need such an exaggerated knee lift--it's simply too hard to sustain for any length of time. Instead, efficient endurance running requires just a slight knee lift, a quick leg turnover, and a short stride. Together, these will facilitate fluid forward movement instead of diverting (and wasting) energy. When running with the proper stride length, your feet should land directly underneath your body. As your foot strikes the ground, your knee should be slightly flexed so that it can bend naturally on impact. If your lower leg (below the knee) extends out in front of your body, your stride is too long.

ANKLES/FEET: To run well, you need to push off the ground with maximum force. With each step, your foot should hit the ground lightly--landing between your heel and midfoot--then quickly roll forward. Keep your ankle flexed as your foot rolls forward to create more force for push-off. As you roll onto your toes, try to spring off the ground. You should feel your calf muscles propelling you forward on each step. Your feet should not slap loudly as they hit the ground. Good running is springy and quiet.

1. ALL TEAM MEMBERS MUST BE ON TIME FOR EACH PRACTICE (2:30 PM SHARP).
2. ALL TEAM MEMBERS MUST ATTEND ALL PRACTICES. ANY EMERGENCY SITUATION THAT REQUIRES A RUNNER TO MISS A PRACTICE MUST BE DISCUSSED WITH THE COACH, AND ONLY THE COACH, PRIOR TO THE PRACTICE THAT MUST BE MISSED. TEAM MEMBERS WHO SKIP OR DO NOT COMPLETE A PRACTICE OR SEVERAL PRACTICES MAY BE REQUIRED TO SIT OUT A MEET OR SEVERAL MEETS. THE COACH WILL MAKE THE FINAL DECISION.
3. ALL TEAM MEMBERS MUST REMAIN AT PRACTICE UNTIL DISMISSED BY A COACH. NO ONE ELSE HAS PERMISSION TO DISMISS ANYONE.
4. ALL TEAM MEMBERS MUST TAKE ALL PARTS OF EACH PRACTICE SERIOUSLY OR THEY WILL BE DISMISSED FOR THE DAY. CONTINUAL DISRUPTIVE BEHAVIOR WILL FORCE PERMANENT DISMISSAL FROM THE TEAM.
5. INJURED TEAM MEMBERS MUST STILL ATTEND PRACTICES AND MEETS WHEN THIS IS POSSIBLE TO SHOW SUPPORT FOR THEIR TEAM. THE COACH MAY DECIDE TO SIT OUT A RUNNER IF AN INJURY WARRANTS IT. THE HEALTH AND SAFETY OF THE RUNNER MUST COME BEFORE THE RUNNER'S DESIRE TO COMPETE.
6. ALL HEALTHY RUNNERS WHO HAVE ATTENDED PRACTICES MUST RUN ALL MEETS. CHECK OUT THE SCHEDULE EARLY AND MAKE SURE THAT YOU ARE AVAILABLE ALL OF THE TIMES THAT MEETS ARE HELD.
7. ALL TEAM MEMBERS SELECTED FOR THE WESTERN MASS TOURNAMENT MUST PRACTICE THE EXTRA WEEK REQUIRED TO PREPARE, AND ALL NON-PARTICIPATING TEAM MEMBERS MUST ATTEND THE MEET.
8. ANY TEAM MEMBER WHO DISOBEYS A SCHOOL REGULATION WHILE ON CROSS COUNTRY TIME OR DISOBEYS ANY OF THE ABOVE CROSS COUNTRY REGULATIONS WILL BE SUBJECT TO DISCIPLINARY ACTION, LOSS OF END OF YEAR RECOGNITION, AND/OR DISMISSAL FROM THE TEAM.

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Cross Country Points System:

In the course of the season points will be awarded to team members for performance in practice and for performance in meets. At the end of the season, the totals of these points will be used to determine award winners and letter achievers. Points can also be taken away for any school or team rules infractions. The coach, on the basis of the severity of the problem, will determine the number of any subtracted points.

Practice Points are awarded for successful performance of all aspects of a specific practice session. Practice Points are determined as follows*:

Team 1: 3 points per day
Team 2: 2 points per day
Team 3: 1 point per day

*If a runner performs in a particularly noteworthy way at a specific practice, the coach may award more points 

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Meet Points are awarded for successful performance at a specific meet. Meet Points are determined as follows*:

1st for the team: 6 points
2nd for the team: 5 points
3rd for the team: 4 points
4th for the team: 3 points
5th through 7th for the team: 2 points

*If a runner beats his previous best mile pace time, regardless of the position he finishes, he will be awarded an extra point for each 10-second interval of improvement.

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Questions, Comments or Suggestions:
emailto:jcala@rcn.com
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