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Pine-Richland High School Summer Training 2023
Summer Training Guidelines
(Middle school will be a the low end of these training guidelines.)
- build running base and build strength
- build leg strength
- overall fitness/core strength/strength very important
Running
June - 4 to 6 days per week, 4 to 5 days for most runners, 5 to 6 days for those of you who have already started running and can handle more right now
July, August - 5 to 6 days per week
Includes: endurance runs, hill runs and hill repeats, short intervals/fartlek during runs, short sprints/striders after some runs, We will increase speed workouts in August, harder speed workouts will start in mid August
Cross Training - if you are able to cross train, you can add cross training to your running training (can be on off days from running and on days you run also), very beneficial to your running and overall fitness, examples - swimming, biking, elliptical, rowing machine, other cardio machines, If you do alot of cross training, you can cut back some on your running in the summer. You still need to build the distance of your long run and do the pick ups/intervals.
stretching - Do dynamic stretching before running. Can also do static stretching after warm up. Also be sure to stretch well after you are done running.
core training and strength (upper body and lower body) - 3 to 5 days per week, some days concentrate more on core, other days concentrate more on strength, in particular leg strength
leg strength is important to improved performance and keeping injury free, examples are squats with body weight, one legged squats, side lying leg lifts, bridges. I will share/email different exercises/workouts this summer.
*Also, concentrate on good form when you run. Remember to push off on each step and keep your arms and fists relaxed at your side. We will work on good form this summer.
We will have summer conditioning practices typically on Tuesdays, Thursdays and Saturdays. However, some weeks will be different so look at the practice schedule carefully.
On the training schedules, I put a range of mileage and pick ups to cover all of the different individuals on our team. Some of you have been running, some of you have not been running. We have runners at many different levels now. Some of you have more experience and will be doing higher mileage. Do what works best for you. I do not list core and strength workouts or cross training workouts. Schedule them on the days that work best for you. We will be doing strength and core and agility workouts at summer practices.
If you need to change days around each week to better fit your schedule, that is fine also. The important thing is to run consistently each week and build on your running throughout the summer.
Please talk to me or contact me any time with questions regarding your training. I can individualize training further for you. We want to make sure every athlete is doing the best training possible.
High School
June
Monday, June 19 - 3 to 4 Miles, 4 striders, running form and pace drills, core/strength
Tuesday, June 20 - 3 to 5 Miles with 8 x 15 second pick ups at around 5K race pace with 1:00 between starting after 1 mile
Wednesday, June 21 - 3 to 4 Miles
Thursday, June 22 - run 4 to 5 Miles
Hill Sprints - 10 x 20 second hill sprints, 1:00 to 1:30 recovery
1.5 mile warm up, 1 to 1.5 mile cool down
Friday, June 23 - 3 to 4 Miles or cross train (swim, bike, elliptical),
Saturday, June 25 - 4 to 7 Miles
Sunday, June 26 - off
Middle School Summer Training Schedule
June
Monday, June 19 - 2 to 3 Miles, 4 striders, running form and pace drills, core/strength
Tuesday, June 20 - 3 Miles with 8 x 15 second pick ups
Wednesday, June 21 - 0 to 3 Miles
Thursday, June 22 - 3 Miles
Hill Sprints - 6 to 8 x 20 second hill sprints, 1:00 to 1:30 recovery
1 mile warm up, 1 mile cool down
Friday, June 23 - 0 to 2 Miles or cross train (swim, bike, elliptical),
Saturday, June 24 - 3 to 4 Miles
Sunday, June 25 - off
*Tuesday, June 27 - 7:00 am to 8:30 am - Pine Township Community Park.
*Thursday, June 29 - 7:00 am to 8:30 am - Henderson Pavilion across from the black and gold playground by the North Park Swimming Pool
*Saturday, July 1 - 7:00 am to 8:30 am - North Park Latrobe Shelter between the North Park Boat House and Go Ape
*Monday, July 3 - 8:00 am to 9:30 am - Pine Township Community Park
*Thursday, July 6 - 8:00 am to 9:30 am - Pine Township Community Park
High School
Monday, June 26 - 3 to 4 Miles, 4 striders
Tuesday, June 27 - 4 to 6 Miles 8 x 15 second pick ups at around 5K race pace with 1:00 between starting after 1 mile
Strength/Core
Wednesday, June 28 - 3 to 4 Miles
Thursday, June 29 - run 4 to 6 Miles
Hill Sprints - 10 x 20 second hill sprints, 1:00 to 1:30 recovery, 1/4 mile tempo after 5th and 10th hill
1.5 mile warm up, 1 to 1.5 mile cool down
Strength/Core/Agility
Friday, June 30 - 3 to 5 Miles or cross train (swim, bike, elliptical),
Saturday, July 1 - 4 to 8 Miles, 2 to 3 Mile Progression run starting after 1 or 2 Miles - Mile 1 - 5K race pace plus 1 minute, Mile 2 - 5K race pace plus 40 seconds, Mile 3 - 5K race pace plus 20 to 30 seconds
Sunday, July 2 - off
21 to 30 Miles
Middle School
June
Monday, June 26 - 2 to 3 Miles, 4 striders
Tuesday, June 27 - 2 to 3 Miles, 6 x 15 second pick ups with 1:00 between starting after 1 Mile
Strength/Core
Wednesday, June 28 - 0 to 2 Miles
Thursday, June 29 - 3 Miles
Hill Sprints - 8 to 10 x 20 second hill sprints, 1:00 to 1:30 recovery, 1/4 mile tempo half way and at end
1.5 mile warm up, 1 to 1.5 mile cool down
Strength/Core/Agility
Friday, June 30 - 2 to 3 Miles or cross train (swim, bike, elliptical),
Saturday, July 1 - 3 to 4 Miles, 1 Mile Tempo run - run 1 mile at a faster pace
Sunday, July 2 - off
Practice Schedule
*Monday, July 3 - 8:00 am to 9:30 am - Pine Township Community Park
*Thursday, July 6 - 8:00 am to 9:30 am - Pine Township Community Park
*Saturday, July 8 - will be communicated in next couple days
Tuesday, July 11 - 8:00 am to 9:30 am - Pine Township Community Park
Thursday, July 13 - 8:00 am to 9:30 am - Pine Township Community Park
Saturday, July 15 - will be communicated in next couple days
High School
Monday, July 3 - 4 to 6 Miles, 4 to 8 x 30 second pick ups at around 5K race pace with 2:00 between starting after 1 or 2 miles
Strength/Core
Tuesday, July 4 - 4 to 7 Miles or 5K Race
Wednesday, July 5 - 3 to 5 Miles
Thursday, July 6 - 4 to 7 Miles
Hill Sprints - 10 x 30 second hill sprints, 1:30 recovery, 4 x 50 yard sprints
1.5 mile warm up, 1 to 2 mile cool down
Strength/Core/Agility
Friday, July 7 - 3 to 5 Miles or cross train (swim, bike, elliptical),
Saturday, July 8 - 5 to 8 Miles
Sunday, July 9 - off
23 to 38 Miles
Middle School Summer Training Schedule
Monday, July 3 - 3 Miles, 4 x 30 second pick ups with 2:00 between starting after 1 or 2 miles
Strength/Core
Tuesday, July 4 - 3 Miles or 5K Race
Wednesday, July 5 - 0 to 3 Miles
Thursday, July 6 - 2 to 4 Miles
Hill Sprints - 8 x 30 second hill sprints, 1:30 recovery, 4 x 50 yard sprints
1 mile warm up, .5 to 1 mile cool down
Strength/Core/Agility
Friday, July 7 - 2 to 3 Miles or cross train (swim, bike, elliptical),
Saturday, July 8 - 3 to 4 Miles
Sunday, July 9 - off
13 to 20 Miles
*Tuesday, July 11 - 8:00 am to 9:30 am - North Park, Latrobe Shelter between the North Park Boat House and Go Ape
*Thursday, July 13 - 8:00 am to 9:30 am - Pine Township Community Park, shelter by volleyball courts
*Saturday, July 15 - 8:00 am to 9:30 am - North Park Basketball Courts
*Tuesday, July 18 - 7:00 am to 8:30 am - North Park, Latrobe Shelter between the North Park Boat House and Go Ape
*Thursday, July 20 - 7:00 am to 8:30 am - Henderson Pavilion across from the black and gold playground by the North Park Swimming Pool
*Saturday, July 22 - 7:00 am to 8:30 am - North Park Basketball Courts
*Tuesday, July 11 - 8:00 am to 9:30 am - North Park, Latrobe Shelter between the North Park Boat House and Go Ape
*Thursday, July 13 - 8:00 am to 9:30 am - Pine Township Community Park
*Saturday, July 15 - 8:00 am to 8:30 am - North Park Basketball Courts
*Tuesday, July 18 - 7:00 am to 8:30 am - North Park, Latrobe Shelter between the North Park Boat House and Go Ape
*Thursday, July 20 - 7:00 am to 8:30 am - Henderson Pavilion across from the black and gold playground by the North Park Swimming Pool
*Saturday, July 22 - 7:00 am to 8:30 am - North Park Basketball Courts
High School
Monday, July 10 - 3 to 6 Miles, 4 x 50 yard sprints/striders
Strength/Core
Tuesday, July 11 - 4 to 7 Miles
2 to 3 Mile Progression run starting after 1 or 2 Miles - Mile 1 - 5K race pace plus 1 minute, Mile 2 - 5K race pace plus 40 seconds, Mile 3 - 5K race pace plus 20 to 30 seconds
Wednesday, July 12 - 3 to 5 Miles
Thursday, July 13 - 4 to 7 Miles
Hill Sprints - 10 x 20 second hill sprints, 1:30 recovery, 1/4 mile tempo after 5th and 10th hill
1.5 mile warm up, 1 to 1.5 mile cool down
Strength/Core/Agility
Friday, July 14 - 3 to 5 Miles or cross train (swim, bike, elliptical),
Saturday, July 15 - 5 to 9 Miles
Sunday, July 16 - off
22 to 39 Miles
Middle School
Monday, July 10 - 2 to 3 Miles, 4 x 50 yard sprints/striders
Strength/Core
Tuesday, July 11 - 3 to 4 Miles
1 to 2 Mile Progression run starting after 1 Mile (these miles are at a faster pace than training pace, if do 2 miles at this pace - pick up pace after 1 Mile) (Mile 1 - 3K race pace plus 40 seconds to 1 minute, Mile 2 - 5K race pace plus 30 seconds)
Wednesday, July 12 - 0 to 3 Miles
Thursday, July 13 - 3 Miles
Hill Sprints - 10 x 20 second hill sprints, 1:30 recovery, 1/4 mile tempo after 5th and 10th hill
1.5 mile warm up, 1 to 1.5 mile cool down
Strength/Core/Agility
Friday, July 14 - 2 to 3 Miles or cross train (swim, bike, elliptical),
Saturday, July 15 - 3 to 4 Miles
Sunday, July 16 - off
13 to 20 Miles
Practice Schedule
*Tuesday, July 25 - 8:00 am to 9:30 am - Pine-Richland High School Softball Field across from track (where high school meets for practice during school year)
*Thursday, July 27 - 8:00 am to 9:30 am - Pine Township Community Park
*Tuesday, July 25 - 8:00 am to 9:30 am - North Park, Latrobe Shelter between the North Park Boat House and Go Ape
*Thursday, July 27 - 8:00 am to 9:30 am - Pine Township Community Park
*Saturday, July 29 - 8:00 am to 9:30 am - North Park Basketball Courts
*Tuesday, August 1 - 8:00 am to 9:30 am - North Park, Latrobe Shelter between the North Park Boat House and Go Ape
*Thursday, August 3 - 8:00 am to 9:30 am - Pine Township Community Park
*Tuesday, August 7 - 8:00 to 9:30 am - Pine Richland Track/Stadium
*Thursday, August 9 - 8:00 to 9:30 am - Pine Township Community Park
*Saturday, August 12 - 8:00 am to 9:30 am - North Park Basketball Courts or
North Park Lake Loop 5 Mile Race - Boat House - 8:00 am
On Saturday at practice we changed our run to a long run and did not do a progression run. The progression run is on Tuesday now. If you did the progression run on Saturday on your own, you can do a regular endurance run Tuesday with 4 striders at the end.
Monday, July 24 - 2 to 3 Miles, 4 x 50 yard sprints/striders
Strength/Core
Tuesday, July 25 - 3 to 4 Miles
2 Mile tempo run
.5 to 1 Mile warm up
2 Mile Tempo - 3K race pace plus 30 to 45 seconds
.5 to 1 Mile cool down
*Run Form and pace work
*Strength/core
Wednesday, July 26 - 0 to 3 Miles
Thursday, July 27 - 3 to 4 Miles
Hill Repeats - 6 to 8 Hill repeats up a hill that take about 40 to 45 seconds to climb, 2:00 recovery - jog/walk
1 mile warm up, .5 mile cool down
*Strength/Core
Friday, July 28 - 0 to 3 Miles or cross train (swim, bike, elliptical),
Saturday, July 29 - 3 to 4 Miles
Sunday, July 30 - off
11 to 21 Miles
Monday, July 31 - 2 to 3 Miles, 4 x 60 yard sprints/striders
Strength/Core
Tuesday, August 1 - 3 to 4 Miles
6 x 30 second pick ups at 3K race pace during run
*Run Form and pace work
*Strength/core
Wednesday, August 2 - 0 to 3 Miles
Thursday, August 3 - 3 to 4 Miles
Hill Sprints - 6 Hill repeats up a hill that take about 50 seconds to 1:00 to climb, 2:00 recovery - jog/walk
1 mile warm up, .5 mile cool down
*Strength/core/
Friday, August 4 - 0 to 3 Miles or cross train (swim, bike, elliptical),
Saturday, August 5 - St. Barnabas Free Care 5K (about 4 to 5 Miles with warm up and cool down)
Or
3 to 5 Miles
1 to 2 Mile Progression run starting after 1 Mile (these miles are at a faster pace than training pace, about 30 to 40 seconds slower than race pace, if do 2 miles at this pace - pick up pace a little after 1 Mile)
Sunday, August 6 - off
12 to 22 Miles
*Tuesday, August 8 - 8:00 to 9:30 am - Pine Richland Track/Stadium
*Thursday, August 10 - 8:00 to 9:30 am - Pine Township Community Park
*Saturday, August 12 - 8:00 am to 9:30 am - North Park Basketball Courts or
North Park Lake Loop 5 Mile Race - Boat House - 8:00 am
*Monday, August 14 8:00 to 9:45 am - Pine-Richland Track/Stadium
*Tuesday, August 15 8:00 to 9:45 am - North Park Latrobe Shelter
*Wednesday, August 16 8:00 to 9:45 am - North Park Latrobe Shelter
*Thursday, August 17 8:00 to 9:30 am - Pine Township Community Park
*Friday, August 18 8:00 to 9:30 am - Pine Township Community Park
*Saturday, August 19 8:00 to 9:45 am North Park Basketball Courts
*Monday, August 21 2:30 to 4:00 pm North Park Latrobe Shelter
*Tuesday, August 22 8:30 to 10:30 am White Oak Park WPIALS Course
8:00 to 10:00 am Pine-Richland Track/Stadium
*Wednesday, August 23 8:00 to 9:30 am Pine Township Community Park
*Thursday, August 24 3:00 to 4:45 pm PR High School Softball Field
*Friday, August 25 3:00 to 4:45 pm PR High School Softball field
*Saturday, August 26 8:00 to 9:45 am North Park Basketball Courts
High School
Monday, August 7 - 4 to 7 Miles, 4 x 60 yard sprints/striders
Strength/Core
Tuesday, August 8 - 5 to 7 Miles
10 x 1:00 pick ups at 5K race pace during run, 1:00 recovery
Run Form and pace work
Strength/core
Wednesday, August 9 - 3 to 6 Miles
Thursday, August 10 - 4 to 7 Miles
Hill Sprints - 8 to 10 Hill repeats up a hill that take about 1:00 to 1:15 to climb, 2:00 recovery - jog/walk
1.5 mile warm up, 1 to 1.5 mile cool down
*Strength/core/
Friday, August 11 - 3 to 5 Miles or cross train (swim, bike, elliptical),
Saturday, August 12 - Lake Loop 5 Mile race at North Park
Or
6 to 10 Miles
2 to 3 Mile Progression run starting after 1 or 2 Miles - Mile 1 - 5K race pace plus 1 minute, Mile 2 - 5K race pace plus 40 seconds, Mile 3 - 5K race pace plus 20 to 30 seconds
Sunday, August 13 - off
25 to 42 Miles
Monday, August 14 - 3 to 6 Miles
8 x 8 seconds hill sprints on grass
*Run form, run drills, pace work
Tuesday, August 15 - 5 to 6 Miles
FartlekSpeed workout on flat grass area at North Park
2 to 3 x 5:00 alternating 20 seconds at mile race pace with 20 seconds at half that pace very easy, 3:00 recovery easy run between sets
5:00 tempo (5K race pace plus 25 to 30 seconds)
1.5 Mile warm up, 1 to 2 Mile cool down
*Plyometrics/Strength/core
Wednesday, August 16 - 3 to 8 Miles
*strength/core
Thursday, August 17 - 4 to 6 Miles
Hill Sprints - 10 x 30 second hill repeats at max effort,
Long recovery - 3:00 +
2 mile warm up, 1 to 1.5 mile cool down
*Run form/agility
Friday, August 18 - 3 to 5 Miles or cross train (swim, bike, elliptical),
Saturday, August 19 6 to 10 Miles
24 to 41 Miles
Practice Schedule
*Monday, August 28 3:00 to 4:30 pm PR High School Softball Field
*Tuesday, August 29 Non Section Meet with North Catholic
Early Dismissal at 2:00, Bus Departure at 2:15, Meet starts at 4:00
‘Wednesday, August 30 3:00 to 5:00 pm PR High School Softball Field
Picture day
*Thursday, August 31 3:00 to 5:00 pm PR High School Softball Field, Breathing Workshop - 3:00 to 3:45
*Friday, September 1 3:00 to 4:45 pm PR High School Softball Field
Training Schedule
Monday, August 28 - 3 to 5 Miles, 4 sprints/striders
Run form//Core
Tuesday, August 29 - 5 to 7 Miles
Non Section Meet with North Catholic - 4:00 start
1 to 2 Mile warm up, 1 to 2 Mile cool down
Wednesday, August 30 - 3 to 6 Miles
strength/core
Thursday, August 31 - 4 to 8 Miles
4 striders
*Run form/speed//agility
Friday, September 1 - 5 to 7 Miles
Speed Workout - long intervals, exact workout TBD
(This is the most likely plan for Thursday and Friday but the workouts could potentially be switched.)
Saturday, September 2 - off or cross train
Sunday, September 3 6 to 10 Miles
Either : 6 x 15 seconds pick ups at 5K race pace with 1:00 recovery starting after 2 or 3 miles or do 6 long striders after run
26 to 43 Miles
2023 High School Cross Country Schedule
Date Meet/Invitational Location
Tuesday, August 29, 4:00 versus North Catholic Chatham Eden Hall
Dismissal - 2:00 pm, Departure - 2:15 pm
Saturday, September 9, 9:30 am Red, White and Blue Invitational White Oak Park
Departure - 6:15 am
Tuesday, September 12 PR vs Seneca Valley and Butler Butler
Dismissal - 1:45 pm, Departure - 2:00 pm
Saturday, September 16, 9:00 am Spartan Invitational Boardman, Ohio
Departure - 6:15 pm
Tuesday, September 19, 4:00 PR vs North Allegheny Schenley Park
and Oakland/Central Catholic
Dismissal - 1:05 pm, Departure - 1:20 pm
Saturday, September 23 Foundational Invitational Hershey - Varsity
Depart Friday early morning - school vans(7 runners plus 1 alternate)
Girls Gold(3A) - 10:30 am, Boys Gold(3A) - 12:45 pm
Tuesday, September 26 PR vs Shaler and Mars Mars(Adams Twp Park)
Dismissal - 1:35 pm, Departure - 1:50 pm
Saturday, September 30, 10:00 Youthtowne Clash Invitational Clinton
Departure - 7:30 am
Tuesday, October 3, 3:45 North Hills Home
Senior Recognition
Saturday, October 7, 12:00 Legends Invitational Trumbull County
Departure - 9:00 am Fairgrounds-Cortland, OH
Monday, October 16, 4:15 Seneca Valley JV XC Seneca Valley HS
Twilight Showcase
Dismissal - 2:15, Departure - 2:30 pm
Thursday, October 19, 11:00 am TSTCA Invitational White Oak Park
Dismissal - 7:50 am, Departure - 8:05 am (12 runners)
Thursday, October 26, 11:00 am WPIAL Championships White Oak Park
(8 runners - 7 plus 1 alternate) - school vans depart at 8:00 am with those competing
Everyone on team not running - Dismissal - 8:30 am, Departure 8:45 am
Saturday, November 4 PIAA State Championships Hershey
Depart early Friday morning
Practice Schedule
*Friday, September 1 3:00 to 4:45 pm
*Tuesday, September 5 3:00 to 4:45 pm
*Wednesday, September 6 3:00 to 4:45 pm
*Thursday, September 7 3:00 to 4:45 pm
*Friday, September 8 3:00 to 4:00 pm
*Saturday, September 9 Red, White and Blue Invitational
Bus Departs at 6:30 pm
Training Schedule
Monday, September 4 - off if ran Saturday or 3 to 5 Miles, 4 sprints/striders
Tuesday, September 5 - 5 to 7 Miles
Speed Workout - shorter intervals, we will be changing paces during some of the intervals
*800 - 1st 400 at tempo pace, last 400 hard
*3 x 400:
1st 400 - 1st 200 fast around mile race pace, 2nd 200 at 5k to tempo pace
2nd and 3rd 400s around 1 mile race pace
*600 - 1st 400 fast around mile race pace, 2nd 200 around 5K to tempo pace
*3 x 400:
1st 400 - 1st 200 at 5K to tempo pace
2nd and 3rd 400s around 1 mile race pace
*4 to 8 short hill sprint up grass hill by stadium - about 10 seconds each hill
1 to 2 Mile warm up, 1 to 2 Mile cool down
Wednesday, September 6 - 3 to 5 Miles
strength/core
Thursday, September 7 - 4 to 6 Miles
Short Speed workout
6 x 200 - around 1 Mile to 800 meter race pace
4 x 100 sprints
*Run form/agility/core
Friday, September 8 - 2 to 4 Miles
4 striders
Saturday, September 9 - Red, White and Blue Invitational 4 to 7 Miles
1.5 to 2 Mile warm up - .5 mile, dynamic stretching, about 1 mile, striders
5K
1 to 2 Mile cool down
Sunday, September 10 off or 3 to 5 Miles for some
24 to 44 Miles
Congratulations on a great first invitational at the Red, White and Blue Invitational at White Oak Park. The results are attached here :https://pa.milesplit.com/meets/557133-21st-annual-red-white-and-blue-classic-2023/results
https://pa.milesplit.com/meets/557133-21st-annual-red-white-and-blue-classic-2023/teams/2900
Our boys team finished 12th out of 32 teams and was the 7th place AAA WPIAL team. Our girls team finished 23rd.
Congratulations to the following athletes who earned overall awards with their great races:
*Lucas Thompson, 24th overall, 16:43
*Charlie Kapanowski - Champion of Freshman Race, 17:29
We have two meets this week. Tomorrow we are at Butler with Seneca Valley. Dismissal is at 1:45 and departure is at 2:00 from in front of the stadium.
Meet Details from Butler Head Coach:
1. With the narrowness of the course we will do as we have in the past and run 3 races as broken down below- 18 athletes from each team in the each of the 2 Varsity races
2. Schedule - Girls run first as close to 4:00pm as possible. Varsity Boys follow immediately after the girls finish. and then a combined “JV” Boys & Girls race
3. Start & Finish - Start is in the stadium. Finish is as before next to our softball fields.
4.Course will be marked extremely well. White painted arrows at turn, Orange cones, flags, or streamers at critical points.
:Saturday we are at the Spartan Invitational in Boardman, Ohio. Here is a link for details:
www.spartaninvite.com
Our practice and training schedule is below.
Let's have a great week!
Coach Hunkele
Practice Schedule
*Monday, September 11 3:00 to 4:30 pm
*Tuesday, September 12 Meet at Butler with Seneca Valley, dismissal at 1:45, departure at 2:00, girls start at 4:00, boys after
*Wednesday, September 13 3:00 to 4:45 pm
*Thursday, September 14 3:00 to 4:45 pm
*Friday, September 15 3:00 to 4:00 pm
*Saturday, September 16 Spartan Invitational in Boardman
Bus Departs at 6:15 am
Tentative Training Schedule
Monday, September 11 - 4 to 5 Miles, 4 sprints/striders
Run form, core
Tuesday, September 12 Meet at Butler with Seneca Valley
Wednesday, September 13 5 to 8 Miles
Strength/Core//Mobility
Thursday, September 14 4 to 7 Miles
Short Speed/Hill workout
Core, Run form
Friday, September 15 - 2 to 4 Miles
4 striders
Saturday, September 16 - Spartan Invitational 5 to 7 Miles
1.5 to 2 Mile warm up - .5 mile, dynamic stretching, about 1 mile, striders
5K
1 to 2 Mile cool down
Sunday, September 17 to be determined - off or medium long run for some
Congratulations to our team for a great Spartan Boardman Invitational! I was impressed by how well our runners ran and the number of personal best or season best times! We performed well in all 6 races we were competed in!
There were about 45 teams in the varsity races. This is one of the most competitive invitationals around. Here are complete results:
Results
Here are our team results:
2900
Our varsity boys had a fantastic meet finishing 11th overall, improving greatly on last year’s 33rd place finish. Our top 6 finishers all ran faster than our top finishing time from last year. Congratulations to our award winners:
Lucas Thompson 25th 16:30.40
Kevin McLoughlin 46th 16:50.30
Our other scoring runners included:
Ben McLean
Charlie Kapanowski
Thomas Devito
Brady Hunkele
Jonah Wynn
Our girls team also had many great performances and the team finished 17th.
Congratulations to our award winners:
Maren Iksi 38th 20:18.70
Teagan Yurocko 44th 20:28.70
Our other scoring runners included:
Ella Davis
Nicolina Phillips
Sarah Wu
Alona Grytsiuk
Ella Iams
On Thursday we worked on getting a good start over the first 1/2 mile in big races and it was great to see how well our runners responded and all started well in the large races on Saturday.
*Our pasta party will start at the Treesdale Community Center at 4:15 pm today. Our runners will either run there and I will drive their backpacks over or ride over with our older athletes who drive. Pick up will be from the Treesdale Community Center. It will probably be over sometime between 5;30 and 6:00.
*Tomorrow is our section meet at Schenley Park Oval. DIsmissal is at 1:20 pm and departure is at 1:35 pm. The hosts are Central Catholic/Oakland Catholic and North Allegheny will be there.
Boys will start at 4:00.
Girls will start at 4:30.
The course map is attached—they are using PItt's home cross country course.
The course distances go roughly as follows:
600 m Oval start, 1000 m full Oval, 800 m “bowl” loop, 1000 m full Oval, 800 m “bowl” loop, 800 m Oval finish.
Schenley Park 5K course - Panther Invt.pdf
*PR Ram Run - Sunday, October 8 - Details at www.prramrun.org. This is a great family event! It would be great to have many family members of our cross country team members run. There are great back to school special prices now. It is also a great volunteer opportunity for our athletes and families. The race is successful because of the many volunteers we get each year. Thank you to Rene Hoy, booster President, for all of the great work you have done preparing for the Ram Run. Please consider helping on race day or before. This is a big fundraiser for our cross country boosters. This is the volunteer sign up link:
https://www.signupgenius.com/go/10C0A4FABAF23A6F85-prramrun2Our practice and training schedule is below.
Let's have a super fantastic week!
Coach Hunkele
"Never underestimate the power that one good workout can have on your mind. Keeping the dream alive is half the battle." - Kara Goucher
Practice Schedule
*Monday, September 18 3:00 to 4:00 pm, pasta party at Treesdale - 4:15 pm
*Tuesday, September 19 Meet at Schenley Park with Seneca Valley, dismissal at 1:05, departure at 1:20
Boys race at 4:00, Girls race at 4:30
*Wednesday, September 20 3:00 to 4:45 pm
*Thursday, September 21 3:00 to 4:30 pm
*Friday, September 22 3:00 to 4:30 pm
*Saturday, September 23 Foundation Invitational (varsity only)
Training Schedule
Monday, September 18
3 to 4 Miles, 4 sprints/striders
core
Tuesday, September 19 Meet at Schenley Park Oval with Central Catholic/Oakland Catholic and North Allegheny
Wednesday, September 20 4 to 7 Miles
Strength/Core//Mobility
Thursday, September 21 4 to 7 Miles
*Runners who are running Foundation Invitational - Short Speed workout
*Runners Not Running Foundation - Long Speed workout today or tomorrow
Core, Run form
Friday, September 22 -
*Runners who are running the Foundation Invitational - 2 to 3 Miles
4 striders
*Runners who are not running the Foundation Invitational - 3 to 5 Miles or long speed workout if didn’t do yesterday
Saturday, September 23
Foundation Invitational 5 to 7 Miles
1.5 to 2 Mile warm up - .5 mile, dynamic stretching, about 1 mile, striders
5K
Girls - 1 Mile cool down, Boys - short run to van for departure
Runners who are not running Foundation Invitational - 5 to 8 miles, if speed workout was on Thursday, run 3 mile tempo run (around 5K race pace plus 25 to 30 seconds per mile)
Sunday, September 24 - off or medium distance run for some
Congratulations to our athletes who competed in the Foundational Invitational in Hershey on Saturday. This is a large competitive invitational run on the state championship Parkview cross country course. There were 55 AAA girls teams registered and 53 AAA boys teams registered.
Our girls and boys runners ran well in difficult rainy conditions. The course became very muddy by the time the boys raced.
Here are the results:
All results:
https://pa.milesplit.com/meets/560484-17th-piaa-foundation-xc-invitational-2023/results
Pine-Richland Results"
https://pa.milesplit.com/meets/560484-17th-piaa-foundation-xc-invitational-2023/teams/2900\
Congratulations to Lucas Thompson on his 22nd place overall finish in the Gold AAA race, missing a medal by a few seconds.
Our girls team finished 21st. Our boys team finished 22nd.
*Tomorrow is our section meet at Mars and Shaler at Adams Township Community Park. Schenley Park Oval. DIsmissal is at 1:20 pm and departure is at 1:35 pm.
Girls will start at 3:30.
Boys will start when the girls finish around 4:10.
The course map is attached
*PR Ram Run - Sunday, October 8 - Details at www.prramrun.org. Use the code PRXC for $6 off 5K registration or the code PRXCMILE for $3 off of the mile registration.
This is a great family event! It would be great to have many family members of our cross country team members run. There are great back to school special prices now. It is also a great volunteer opportunity for our athletes and families. The race is successful because of the many volunteers we get each year. Thank you to Rene Hoy, booster President, for all of the great work you have done preparing for the Ram Run. Please consider helping on race day or before. This is a big fundraiser for our cross country boosters.
Please sign up to volunteer at this link: https://www.signupgenius.com/go/10C0A4FABAF23A6F85-prramrun2
Below is our practice schedule and training schedule:
Let's have a great week!
Coach Hunkele
“Don’t put a limit on anything. The more you dream, the farther you get.”
–Michael Phelps, U.S. Olympic Swimmer with 28 medals and 23 gold medals, the most decorated Olympian in history
Practice Schedule
*Monday, September 25 3:00 to 4:30 pm
*Tuesday, September 26 Meet at Adams Township Community Park with Mars and Shaler, dismissal at 1:20, departure at 1:35
*Wednesday, September 27 3:00 to 4:45 pm
*Thursday, September 28 3:00 to 4:45 pm
*Friday, September 29 3:00 to 4:30 pm
*Saturday, September 30 Youthtowne Clash Invitational
Departure at 7:30 am
Training Schedule
Monday, September 25
4 to 6 Miles, 4 sprints/striders
core
Tuesday, September 26 Meet at Adams Township Community park with Mars and Shaler
1.5 to 2 Mile warm up - .5 mile, dynamic stretching, about 1 mile, striders
5K
1 to 2 Mile cool down
Wednesday, September 27 4 to 7 Miles
Strength/Core//Mobility
Thursday, September 28 4 to 7 Miles
*Short Speed workout
*Some varsity runners may not run invitational on Saturday and will do a longer speed workout today or tomorrow
Core, Run form
Friday, September 29
*Runners who are running the Youthtowne Clash Invitational - 2 to 3 Miles
4 striders
*Runners who are not running the Youthtowne Clash Invitational - 4 to 7 Miles or speed workout if didn’t do yesterday
Saturday, September 30
Youthtowne Clash Invitational 5 to 7 Miles
1.5 to 2 Mile warm up - .5 mile, dynamic stretching, about 1 mile, striders
5K
1 to 2 Mile cool down
Runners who are not running the Invitational - 7 to 10 miles
Sunday, October 1 - off
Congratulations to all of our runners who raced at the Youthtowne Clash Invitational on Saturday. We had many good performances including many personal bests!
Complete results are here:
https://pa.milesplit.com/meets/560753-youthtowne-clash-2023/results/968901/formatted/events
Congratulations to our award winners:
*Maren Iski - 13th
*Ella Yanni - 17th
Girls scoring for us included:
*Maren Iski
*Ella Yanni
*Alona Grytsiuk
*Ella Iams
*Annabelle Burk
Boys scoring for us included:
*Charlie Kapanowski
*Brady Hunkele
*Luke Anderson
*Gavin Gilardi
*Zach Schellhaus
Congratulations to these runners who had personal bests:
*Luke Anderson - 18:28
*Gavin Gilardi - 19:00
*Zach Schellhaus - 19:21
*Will Buettner - 19:51
*Julius Stinelli - 19:52
*Tate Bennett - 19:53
*Eshan Kazi - 19:58
*Karcher Dosch - 20:23
*Alona Grytsiuk - 21:48
*Ella Iams - 23:05
*Aviano Sasso - 24:51
Our practice and training schedule is below including information on the Legends Invitational this Saturday. We are meeting in front of the stadium at 8:50 am Saturday and the bus departs at 9:00 am.
Go Rams!
Coach Hunkele
Practice Schedule:
*Monday, October 2 3:00 to 4:15 pm
*Tuesday, October 3 Home Meet
*Wednesday, October 4 3:00 to 4:45 pm
*Thursday, October 5 3:00 to 4:45 pm
*Friday, October 6 3:00 to 4:00 pm
*Saturday, October 7 Legends Invitational
Departure at 9:00 am
Training Schedule
Monday, October 2
3 to 4 Miles, 4 sprints
core
Tuesday, October 3 Home Meet with North Hills
1.5 to 2 Mile warm up - .5 mile, dynamic stretching, about 1 mile, striders
5K
1 to 2 Mile cool down
Wednesday, October 4 4 to 8 Miles
Strength/Core
Thursday, October 5 4/5 to 6 Miles
*Short Speed workout
Core, Run form
Friday, October 6
2 to 3 Miles
6 striders
Saturday, October 7
Legends Invitational
5 to 7 Miles
1.5 to 2 Mile warm up - .5 mile, dynamic stretching, about 1 mile, striders
5K
1 to 2 Mile cool down
Legends International
The 2023 Legends Cross Country Meet Information
Date and Location
Saturday, October 7th, 2023 - The Legends Meet will be held at the Trumbull County Fairgrounds (4181 Hoagland Blackstub Rd. Cortland,
OH). The Fairgrounds offer an excellent facility for cross country meets. Ample parking, sheltered seating and restrooms are available to complement a fast, spectator-friendly course. Maplewood High School will be the host school for The Legends Meet.
Awards
Schedule of Events
9:30 Middle School Boys and Girls Open Race - 2 Mile
10:00 Middle School Girls Team Race - 2 Mile (Limited to 9 runners per team)
10:30 Middle School Boys Team Race - 2 Mile (Limited to 9 runners per team)
11:00 *Small Division High School Girls Team Race - 5K (Limited to 9 runners per team)
11:30 *Small Division High School Boys Team Race - 5K (Limited to 9 runners per team)
12:00 National Anthem / Presentation of The Legends
12:15 Elementary Kids Grades 3 and Under - 1/2 Mile - Individual awards given to the top 10 boys and top 10 girls 12:25 Elementary Kids Grades 4 through 6 - 1 Mile - Individual awards given to the top 10 boys and top 10 girls
12:40 *Large Division High School Girls Team Race - 5K (Limited to 9 runners per team)
1:15 *Large Division High School Boys Team Race - 5K (Limited to 9 runners per team) 1:45 Open High School Girls Race - 5K
2:15 Open High School Boys Race - 5K
*Divisions - For varsity high school races, two divisions will be used; large and small based upon school enrollment figures. If a school has 220 or less students in grades 9-11 for the given sex, they are considered small school. Schools with 221 or more are large schools. The large school race will be the more competitive race but small schools may enter that division if they wish to compete in the more competitive race. Large schools may not choose to run the small school race, however.
Chip timing will be used with a chip that is attached to the runner's shoe. There will be a bullpen area at the finish of the race where water will be available and chips will be collected. If coaches have runners that do not run or do not finish the race, they must turn in the chips for those athletes at the registration area. Schools will be charged $10 for each missing chip.
Digital Clocks will be available at the 1 and 2 mile marks for each race.
Results will be available at baumspage.com
Concessions and other vendors will be available beneath the grandstands.
Legends Meet T-shirts will be sold at the registration area.
Restrooms are available under the grandstands and in adjacent buildings.
Parking - There will be a $5 parking fee per non-team vehicle that will be charged in accordance with fairground policy.
The top four teams in the high school races and the top three teams in the middle school races will receive team picture plaque
awards: The top seven members of the winning high school teams and the coach will receive individual awards. The top 25 individuals in team races and the top 10 in open races will receive individual awards. Individual champions in each race will receive picture plaques. Individual awards are presented on the stage by The Legends immediately after the finish of each race. Team awards will be presented by The Legends on the stage in front of the grandstands shortly after the completion of the race.
2023 Legends - Frank Shorter, Amanda Beard
2007 - Ann Henderson, Mark Croghan
2008 - Patty Metzler, Alan Scharsu
2009 - Rachel Sauder Kinsman, Scott Fry
2010 - Maggie Infeld, Ricky Pittman
2011 - Bob Schul, Harrison Dillard, Briana Shook, Bernice Holland 2012 - Marc Hunter, Harrison Dillard and Bernice Holland
2013 - Bridget Franek, Bob Lunn
2014 - Bob Mau, Julie Dias Taylor, Joanna Dias Ripple
2015 – John Zishka, Katie Sabino Dugan
2016 – Dave Wottle, Kate Radkewich Burkowski
2017 - Clayton Murphy, Kate Radkewich Burkowski
2018 - Michelle Sikes, Sid Sink, Les Nagy, Sam Bair, Paul Talkington 2019 – Connie Jo Robinson Earls and the Caldwell XC Program 2020 – Meet Canceled due to Covid
2021 – Sunni Olding Lomnicki and Jack Hazen
2022 – Bill Rodgers and Susan Nash Sugar
Frank Shorter - Rare is the distance runner who excels in cross country and on the track and the roads. Even more unique is the athlete whose contributions to running when the stopwatch isn’t keeping time are arguably just as good or important.
One such individual is Frank Shorter. In the decade following his rise to national prominence with an NCAA title in the 6-mile run, Shorter won just about every race and championship imaginable in the U.S. and around the world. In the process, according to many, he also was responsible for the start of America’s running boom.
Sandwiched between his track championship as a Yale senior in 1969 and his epic marathon victory at the 1972 Olympic Games in Munich, Shorter won the first of four consecutive Fukuoka Marathon titles, a Pan American Games sweep of the 10,000 meters and marathon and a pair of national cross country crowns. A few months after winning the Olympic marathon by more than 2 minutes, Shorter claimed the Sullivan Award as the nation’s top amateur athlete.
From 1971-76, Shorter was No. 1 three times and No. 2 twice in the world marathon rankings by Track & Field News, along with 4 top 5 listings in the 10,000 and another top 10 in the 5,000. As a result of these and other running achievements, the resident of Boulder, Colo., was inducted into the U.S. Olympic, National Distance Running and National Track and Field halls of fame.
Years after his competitive career had ended, Shorter still was leading the way in athletics. In 2000, he was elected as the first chairman of the U.S. Anti-Doping Agency, the independent body established a year earlier to conduct drug testing and oversee anti-doping initiatives for the country’s Olympic athletes.
Jessica Beard - Depending on who’s involved in the discussion, the 400-meter dash is certain to get votes when it comes to the most difficult event on the oval. Despite the demands of the long dash, Jessica Beard made it look easy throughout her high school, college and professional careers.
Specializing in the 400 as a freshman, the Euclid High School standout stayed true to the event, and it proved to be the right fit. Beard was a perfect 4 for 4 in Division I 400 finals in Columbus, moving up the state and national all-time lists in the process.
As a junior in 2006, Beard boosted the Panthers to a share of the runner-up spot in the OHSAA Division I team standings. She finished second in both the 100 and 200 dashes and anchored Euclid to third in the 4x400 relay. The following year, Beard concluded a prep track career that included 11 trips to the state awards podium in grand style. Her 51.63-second clocking to win the 2007 400 final still stands as the Division I meet and overall state records, along with being the 13th fastest lap ever run by a U.S. high school girl.
She then embarked on a collegiate career at Texas A&M that resulted in national and international honors. In 2011, her final year at College Station, Beard won the NCAA indoor and outdoor 400 titles, along with anchoring the victorious 4x400 teams at both championships that year.
She was a 16-time All-American with six national titles, culminating with her receiving in 2011 The Bowerman, the annual award presented to the top collegiate track and field performers.
Globally, Beard represented the U.S. at the U20 and senior world championships, claiming a total of seven gold and two silver medals in global competitions.