Sunday, September 30, 2012
Workouts for week of October 1, 2012
Monday, October 1st – practice at SJA 3:30-5:30. Begin with meeting in 331 then workout on track. Some quicker stuff to stimulate the muscles a little.
Tuesday, October 2nd – practice at Mastick 3:35-5:15. A regular mileage day.
Wednesday, October 3rd – practice at Mastick 3:35-5:15. Mileage with a fast last mile.
Thursday, October 4th – cross train day – 3:30-5:00
Friday, October 5th – practice at SJA to begin with (runners may choose to go to Mastick after team meeting for a soft surface). Goal setting in 331, then practice, then team dinner.
Saturday, October 6th – Meet at Trumbull County Fairgrounds (about 1 ½ hour drive)
Bus leaves – 9:45am
Varsity – 1:00pm
Open – 2:10pm
Bus returns to SJA – 5:00-5:15pm (estimate)
Sunday, October 7th – no planned workout
Vovk and JV shine at Gilmour
For Junior Alesha Vovk, everything was right at the Gilmour Invitational last Friday. Vovk finished as SJA's top runner for the first time in her career and dropped her best time ever with a 20:20 for 5k. The team did not fair as well finishing 6th out of 15 teams.
The reserve team showed off their depth again by winning the JV race over Bay, who had beaten them two weeks previously. Sophomore Lauren Marconi made a strong run for the win, but lost on a sprint at the finish line. Regardless Lauren finished with her best time ever of 21:48. Senior Helen Steve (5th), freshman Bridget McGuire (7th), sophomore Clare Fibbi (8th) and junior Maeve Kroeger (9th) rounded out the scoring for the win. Both Fibbi and Kroeger stepped up well to overcome sophomore Audrianna Farris, who sprained her ankle while running in the top 5 halfway through the race.
In total, 16 Jaguars ran all-time personal bests.
McGuire was voted team Athlete of the Meet for her effort. She lost a shoe one half mile into the race, but finished the race without the shoe and with a big personal best time.
The Jags race next at the Trumbull County Fairgrounds for the Legends Invitational on October 6th.
Sunday, September 23, 2012
Week of Monday, September 24
Monday, September 24 – practice at Mastick – 3:35-5:10 mileage day, then sprints, push-ups, sit-ups
Tuesday, September 25 – intervals at Memorial field (likely 1000’s), 3:30-5:20
Wednesday, September 26 – practice at mastick – more mileage – 3:35-5:10…abs and stretch when done
Thursday, September 27 – practice at SJA – to 5:15…team dinner????
Friday, September 28 – meet at Gilmour. More information to follow.
Saturday, September 29 – captain’s practice at Mastick. Longer run.
Sunday, September 30 – no planned run
SJA CC slowed down at All-Catholic
The SJA cross country team went to Dayton for the annual Midwest All-Catholic meet hosted by Dayton Carroll High School. The competition was fierce as evidenced by the Jaguars 9th place finish of 13 teams. Some personal bests were recorded, but as a team the Jags did not have their best day at the varsity level. Four runners in particular ran exceptionally well for the Jaguars led by junior Alesha Vovk who experienced her first race as SJA's top runner. Her time of 20:43 was just off her best ever and just a second ahead of classmate Rachel McGuire, but senior Jill Bresnahan ran 20:59 breaking the 21 minute barrier for the first time ever and finishing as SJA's 3rd runner - her best ever finish as a Jag. Also stepping up big was junior Maddie Zimmerman who ran varsity for the first time this year and lived up to the promotion by finishing as the 5th scorer in a PR of 21:12.
In the reserve race, SJA's black uniforms dominated the front of the pack with 4 girls in the top 7 to take the team title over Cincinnati Seton. Those 4 girls were Maeve Kroger (jr), Lauren Marconi (so), Helen Steve (sr), and Audrianna Farris (so). Freshman Rachel Cogar, junior Molly Moore and sophomore Clare Fibbi all finished in the top 15 to round out the reserve team's scoring.
Jill Bresnahan, competing in her 4th year on the team, was voted the team's most valuable athlete of the meet for her great time and high finish on the varsity squad. The team next competes at the Gilmour Invitational on Friday, September 28.
Wednesday, September 19, 2012
SJA Wins Open Door Invitational!
The cross country team split their squad on Tuesday the 19th, allowing some runners who are typically JV to run as a varsity squad at the Open Door Invitational. Despite continuous rain all day, the skies cleared enough and the course stayed in exceptional shape to watch the Jaguars win this mid-week invite. The varsity team of Rachel Cogar ('16), Lauren Marconi ('15), Maeve Kroeger ('14), Bridget McGuire ('16), Clare Fibbi ('15), Molly Moore ('14), and Sara Hurley ('14) all took spots in the top 15 overall. Both Cogar and Fibbi ran personal bests to help the team to victory.
In the open race, the majority of runners toward the front were Jaguars, led by freshman Katie Butterfield who won the race with a PR of 22:50. Fellow frosh Emma Stalder ran for 2nd place, and senior newcomer Libby Pipak was 3rd. The team continued to take the top 10 spots in the open race. For her efforts not just in this race, but for over-coming a freshman season filled with knee pain Clare Fibbi was voted team athlete of the meet. Congrats Clare!
In the open race, the majority of runners toward the front were Jaguars, led by freshman Katie Butterfield who won the race with a PR of 22:50. Fellow frosh Emma Stalder ran for 2nd place, and senior newcomer Libby Pipak was 3rd. The team continued to take the top 10 spots in the open race. For her efforts not just in this race, but for over-coming a freshman season filled with knee pain Clare Fibbi was voted team athlete of the meet. Congrats Clare!
Sunday, September 16, 2012
Workouts for Week of Sept 17
Week of Monday, September 17, 2012
This week we split the squad a little. “Top 10” refers to the varsity 7 plus Steve, Zim, and Farris.
Egan – you can pick and choose your spots.
Baker, Lenehan – stay at SJA Monday for cross training and to see the trainer.
Monday, September 16 – practice at Mastick. Varsity done at 5:20, rest of team by 5:10
Varsity (top 10) – long run day
Rest of team – medium long run day
Tuesday, September 17 – meet at Open Door for all but top 10. See Schedule below.
Top 10 – lift and run at SJA
Schedule
3:30 – bus leaves SJA
4:00 – Coaches Meeting
5:30 – varsity girls (Cogar, Fibbi, Hurley, Kroeger, Marconi, McGuire, Moore)
6:15 – open race (boys and girls together – woah!)
7:15 – leave for home
8:00 – estimated return time to SJA
Wednesday, September 18 – practice at Memorial Field. 3:35-5:20
Top 10 full workout – 1200, 3 x 800, 5 x 400
Rest of team – 5 x 400
Thursday, September 19 – practice at SJA. Done by 5:15
Friday, September 19 – trip to Dayton
11:45 – take stuff to Arcade
12:00 – bus leaves for Dayton
4:30 – arrive at course, complete pre-meet workout
6:00 – go to pasta dinner at the course (please bring $5 for this)
7:30 – go to hotel (Baymont Inn, Fairborn)
Team meeting then sleep (NO hair-dying!!!)
Saturday, September 20 – meet day!!!
8:15 – bus leaves for meet
10:00am – varsity (Bauer, Vovk, Ward, R. McGuire, Fahey, Jill, Jess, Zim, Steve)
11:30am – reserve women (the rest)
1:00pm – leave for Cleveand
5:00pm – ETA return to SJA
This week we split the squad a little. “Top 10” refers to the varsity 7 plus Steve, Zim, and Farris.
Egan – you can pick and choose your spots.
Baker, Lenehan – stay at SJA Monday for cross training and to see the trainer.
Monday, September 16 – practice at Mastick. Varsity done at 5:20, rest of team by 5:10
Varsity (top 10) – long run day
Rest of team – medium long run day
Tuesday, September 17 – meet at Open Door for all but top 10. See Schedule below.
Top 10 – lift and run at SJA
Schedule
3:30 – bus leaves SJA
4:00 – Coaches Meeting
5:30 – varsity girls (Cogar, Fibbi, Hurley, Kroeger, Marconi, McGuire, Moore)
6:15 – open race (boys and girls together – woah!)
7:15 – leave for home
8:00 – estimated return time to SJA
Wednesday, September 18 – practice at Memorial Field. 3:35-5:20
Top 10 full workout – 1200, 3 x 800, 5 x 400
Rest of team – 5 x 400
Thursday, September 19 – practice at SJA. Done by 5:15
Friday, September 19 – trip to Dayton
11:45 – take stuff to Arcade
12:00 – bus leaves for Dayton
4:30 – arrive at course, complete pre-meet workout
6:00 – go to pasta dinner at the course (please bring $5 for this)
7:30 – go to hotel (Baymont Inn, Fairborn)
Team meeting then sleep (NO hair-dying!!!)
Saturday, September 20 – meet day!!!
8:15 – bus leaves for meet
10:00am – varsity (Bauer, Vovk, Ward, R. McGuire, Fahey, Jill, Jess, Zim, Steve)
11:30am – reserve women (the rest)
1:00pm – leave for Cleveand
5:00pm – ETA return to SJA
Another Strong Day for SJA's Cross Country Team
SJA stayed closer to home this weekend participating in the McDonough Invitational in Cleveland Hts. The Jags had yet another strong day across the board as they finished 4th out of 19 teams in the varsity race, 2nd out of 8 teams in the JV race, and 3rd out of 16 teams in the open race.
In the varsity, the team used a strategy of sitting back for the first mile then moving up as the race progressed. This plan worked well as all 7 girls moved up in place the last 2 miles. Emily Bauer thrived the best moving up from 47th place to 12th by the time she finished. As she has the past 2 weeks, Alesha Vovk came across next with Mel Ward, Rachel McGuire, and Mallory Fahey close behind. Jill and Jess Bresnahan came across not much later to round at the varsity placers.
The JV team ran short-handed as a key runner had to stay home sick. Nonetheless the Jags battled hard for their 2nd place finish with junior Maddie Zimmerman finish as top Jaguar and 4th overall in the race. Rachel Cogar, Maeve Kroeger, Lauren Marconi, and Molly Moore were the other scorers for the team.
In the open, senior Helen Steve led early and held on for a 4th place finish. Running her best race of the year was freshman Katie Butterfield who finished 11th overall. Emma Stalder, Libby Pipak, and Sara Hurley were the next 3 finishers for SJA that contributed to the team score.
For her breakout race in the open competition, the team voted Katie Butterfield the team’s athlete of the meet. She ran a minute faster than her best time ever.
The team travels to Dayton next week for the annual All-Catholic Invitational.
In the varsity, the team used a strategy of sitting back for the first mile then moving up as the race progressed. This plan worked well as all 7 girls moved up in place the last 2 miles. Emily Bauer thrived the best moving up from 47th place to 12th by the time she finished. As she has the past 2 weeks, Alesha Vovk came across next with Mel Ward, Rachel McGuire, and Mallory Fahey close behind. Jill and Jess Bresnahan came across not much later to round at the varsity placers.
The JV team ran short-handed as a key runner had to stay home sick. Nonetheless the Jags battled hard for their 2nd place finish with junior Maddie Zimmerman finish as top Jaguar and 4th overall in the race. Rachel Cogar, Maeve Kroeger, Lauren Marconi, and Molly Moore were the other scorers for the team.
In the open, senior Helen Steve led early and held on for a 4th place finish. Running her best race of the year was freshman Katie Butterfield who finished 11th overall. Emma Stalder, Libby Pipak, and Sara Hurley were the next 3 finishers for SJA that contributed to the team score.
For her breakout race in the open competition, the team voted Katie Butterfield the team’s athlete of the meet. She ran a minute faster than her best time ever.
The team travels to Dayton next week for the annual All-Catholic Invitational.
Sunday, September 9, 2012
Week of Monday, September 10
Athletes – please continue to log your miles online! I need that information to help keep track of what you’re doing and where you should be.
Get into a proper sleeping and eating habit now that school has started. Do NOT get pizza every day at lunch. They serve GREAT salads and fruit as well as pizza and other entrees.
Monday, September 10th – practice at Mastick 3:35-5:15. AT run…should go by quickly.
Tuesday, September 11th – practice at SJA – 3:20-5:00. Mileage, lifting, etc…
Wednesday, September 12th – practice at Mastick 3:35-5:20. Time Trial #2…be ready!
Thursday, September 13th – practice at SJA – 3:20-5:17 (unless you’re an ice bucket kid then later).
Friday, September 14th – pre-meet day at SJA. 3:20-5:10. Team dinner at Zimmerman household. Address/directions to be provided this week. All parents and athletes invited!!!
Saturday, September 15th – meet at Forest Hills Park.
Tentative line-up and schedule
9:20 – bus leaves SJA
11:15 – girls JV (no seniors) – Kroeger, Zimmerman, Farris, Marconi, Cogar, B. McGuire, Moore
12:25 – girls open – all not in JV or varsity
1:35 – girls varsity – Bauer, Vovk, McGuire, Ward, Jill Bres, Jess Bres, Fahey
Sunday, September 16th – Heroe’s run volunteer/service hours. If available, we have for many years helped put this 5 mile road race on at SJA. You will get a long sleeve t-shirt, get service hours, and help Coach Kieser smuggle any leftover water and Gatorade for team use the rest of the season. Times to be provided later, but be prepared for an early start. NOT mandatory, but they are counting on getting 25 or so people from us (half the team).
Get into a proper sleeping and eating habit now that school has started. Do NOT get pizza every day at lunch. They serve GREAT salads and fruit as well as pizza and other entrees.
Monday, September 10th – practice at Mastick 3:35-5:15. AT run…should go by quickly.
Tuesday, September 11th – practice at SJA – 3:20-5:00. Mileage, lifting, etc…
Wednesday, September 12th – practice at Mastick 3:35-5:20. Time Trial #2…be ready!
Thursday, September 13th – practice at SJA – 3:20-5:17 (unless you’re an ice bucket kid then later).
Friday, September 14th – pre-meet day at SJA. 3:20-5:10. Team dinner at Zimmerman household. Address/directions to be provided this week. All parents and athletes invited!!!
Saturday, September 15th – meet at Forest Hills Park.
Tentative line-up and schedule
9:20 – bus leaves SJA
11:15 – girls JV (no seniors) – Kroeger, Zimmerman, Farris, Marconi, Cogar, B. McGuire, Moore
12:25 – girls open – all not in JV or varsity
1:35 – girls varsity – Bauer, Vovk, McGuire, Ward, Jill Bres, Jess Bres, Fahey
Sunday, September 16th – Heroe’s run volunteer/service hours. If available, we have for many years helped put this 5 mile road race on at SJA. You will get a long sleeve t-shirt, get service hours, and help Coach Kieser smuggle any leftover water and Gatorade for team use the rest of the season. Times to be provided later, but be prepared for an early start. NOT mandatory, but they are counting on getting 25 or so people from us (half the team).
Fast times, faster competition at Tiffin
The cross country team competed Saturday at one of the largest invitationals in the whole country in Tiffin, OH. Despite raining for the previous day, the course was fairly dry in the afternoon and the entire field, including the Jags with their 27 PR's (personal records), took advantage by running fast times. Just as impressive for SJA was all 51 girls on the team started the race, making this the single largest day of participation in the program's history.
In the biggest/fastest division of the day, SJA was 18th place out of 33 teams. While hoping for a higher place, the team still earned many PR's, including senior Emily Bauer's time of 20:17, which ranks her #24 on SJA's all-time list. Once again Alesha Vovk ran a very solid race to be the second Jaguar in 20:41 (PR) followed by Rachel McGuire (20:54), Mel Ward (PR 21:07), Jill Bresnahan (PR 21:10), Jess Bresnahan (PR 21:25), and Mallory Fahey (21:54).
The "B" team, running in the second biggest race against many "A" teams, earned 8th place out of 27 teams. As she did last week, senior Helen Steve led the way for this group in a time of 22:02. A tight group of Bridget Egan, Maddie Zimmerman, and Audrianna Farris (PR) came in at 22:10, 22:10, and 22:13 respectively and rounding out the top 5 for the B team was freshman Rachel Cogar with a big PR of 22:29.
The open race had its share of great performances, but none faster than newcomer and junior Maeve Kroeger who was the top finisher in the race for SJA in a blazing time of 22:03. The next 4 runners to cross, Lauren Marconi, Clare Fibbi, Libby Pipak, and Emma Stalder, all contributed to the open team's 11th place finish of 30 teams (and 530 runners!).
Senior Melyssa Jackson was voted "Jaguar of the Meet" for her big 1 minute PR. Melyssa ran a time of 23:54.
The Jags stay closer to home next week as they participate in the McDonough Invitational hosted by VASJ at Forest Hills Park in Cleveland Hts next Saturday.
In the biggest/fastest division of the day, SJA was 18th place out of 33 teams. While hoping for a higher place, the team still earned many PR's, including senior Emily Bauer's time of 20:17, which ranks her #24 on SJA's all-time list. Once again Alesha Vovk ran a very solid race to be the second Jaguar in 20:41 (PR) followed by Rachel McGuire (20:54), Mel Ward (PR 21:07), Jill Bresnahan (PR 21:10), Jess Bresnahan (PR 21:25), and Mallory Fahey (21:54).
The "B" team, running in the second biggest race against many "A" teams, earned 8th place out of 27 teams. As she did last week, senior Helen Steve led the way for this group in a time of 22:02. A tight group of Bridget Egan, Maddie Zimmerman, and Audrianna Farris (PR) came in at 22:10, 22:10, and 22:13 respectively and rounding out the top 5 for the B team was freshman Rachel Cogar with a big PR of 22:29.
The open race had its share of great performances, but none faster than newcomer and junior Maeve Kroeger who was the top finisher in the race for SJA in a blazing time of 22:03. The next 4 runners to cross, Lauren Marconi, Clare Fibbi, Libby Pipak, and Emma Stalder, all contributed to the open team's 11th place finish of 30 teams (and 530 runners!).
Senior Melyssa Jackson was voted "Jaguar of the Meet" for her big 1 minute PR. Melyssa ran a time of 23:54.
The Jags stay closer to home next week as they participate in the McDonough Invitational hosted by VASJ at Forest Hills Park in Cleveland Hts next Saturday.
Sunday, September 2, 2012
This week's workouts Sept 3
Hi all...
We're all still working on doing a better job of hydrating. Remember, its not a "day-of" thing, its a season-long thing. Water AND electrolytes (G2, Powerade Zero, etc...). Plain water can actually work against you if you over do it.
School begins!!! Get onto an appropriate sleep schedule, which means homework becomes a priority BEFORE TV, Facebook, Twitter, and every other social thing. In your life I am hoping the following is the order by which you set your priorities: Family, Religion, School, Athletics, Friends.
Speaking of Twitter - follow us @SJAtrackcc
Lastly, since school has begun and we will be traveling a little bit, please have a permanent ride/car to places like Mastick after school. This worked well last year. We will try to get this set at Tuesday's practice, but if you can lock yourself into the same ride every practice it makes things safer, easier, and less dramatic.
Monday (Labor Day) September 3 - practice at Mastick. 9-10:45am. Long run.
Tuesday, September 4 - practice at SJA - 3:20-5:15
Wednesday, September 5 - practice at Mastick - 3:30-5:20
Thursday, September 6 - practice at SJA - typical cross train 3:30-5:17
Friday, September 7 - practice at SJA - TEAM PICTURES (forms to be passed out earlier in the week - you need your uniforms NOT sweats) Our picture time is 3:30, so get ready fast!!! practice ends 5:30. Team dinner at Bresnahans after that.
Saturday, September 8 - meet at Tiffin Carnival. This is a BIG meet - one of the biggest in the nation. Our bus will leave at noon as we have late afternoon races.
Sunday, September 9 - nothing planned
We're all still working on doing a better job of hydrating. Remember, its not a "day-of" thing, its a season-long thing. Water AND electrolytes (G2, Powerade Zero, etc...). Plain water can actually work against you if you over do it.
School begins!!! Get onto an appropriate sleep schedule, which means homework becomes a priority BEFORE TV, Facebook, Twitter, and every other social thing. In your life I am hoping the following is the order by which you set your priorities: Family, Religion, School, Athletics, Friends.
Speaking of Twitter - follow us @SJAtrackcc
Lastly, since school has begun and we will be traveling a little bit, please have a permanent ride/car to places like Mastick after school. This worked well last year. We will try to get this set at Tuesday's practice, but if you can lock yourself into the same ride every practice it makes things safer, easier, and less dramatic.
Monday (Labor Day) September 3 - practice at Mastick. 9-10:45am. Long run.
Tuesday, September 4 - practice at SJA - 3:20-5:15
Wednesday, September 5 - practice at Mastick - 3:30-5:20
Thursday, September 6 - practice at SJA - typical cross train 3:30-5:17
Friday, September 7 - practice at SJA - TEAM PICTURES (forms to be passed out earlier in the week - you need your uniforms NOT sweats) Our picture time is 3:30, so get ready fast!!! practice ends 5:30. Team dinner at Bresnahans after that.
Saturday, September 8 - meet at Tiffin Carnival. This is a BIG meet - one of the biggest in the nation. Our bus will leave at noon as we have late afternoon races.
Sunday, September 9 - nothing planned
Saturday, September 1, 2012
Another close defeat - or was it? SJA wins after review!
Top scores: SJA 56 points, Westerville North 62, Gahanna Lincoln 72, Pickerington North 78.
Saint Joseph saw senior Emily Bauer lead the way with an 8th place PR of 20:41. Just behind her was junior Alesha Vovk in 20:47 and finishing 3rd for the Jags was Rachel McGuire in 20:54. The rest of the top 7 were Mel Ward (21:23), Jill Bresnahan (21:26), Mallory Fahey (21:57), and Jessica Bresnahan (22:02).
In the open race is was clear the Jaguars were the class of the field finishing with 6 girls in the top 11 places. Senior Helen Steve was first overall in 22:18. Bridget Egan was 2nd, Audrianna Farris 5th, Molly Moore 8th, Bridget McGuire 10th, and Rachel Cogar 11th.
Helen Steve was voted MVP of the meet for the Jags, but many were nominated including; Alesha Vovk, Becca Sedlak, Sami Taylor, Mel Ward, and Katie Waters,
The Jags compete at the Tiffin Carnival next Saturday.
See pictures of the meet under the "pictures 2012" link
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