Archive
Mon Aug 14
9:00 AM at Central
9-10 run
10-11 team meeting
11-11:30 lunch (bring $$ for Craig Street)
8 x (2' hard, 2' jog) along Panther Hollow and Bridle Trails
Tue Aug 15
7:00 AM at Central, done by 8:15 AM
3 x Flagstaff Loop (~0.75 miles: 4:50, 4:59, 4:50). About 5' rest between sets.
Wed Aug 16
6:45 AM at Panhandle (optional), done by 7:30 AM
Thu Aug 17
7:00 AM at Central, done by 8:15 AM
Distance run
Push-ups
Fri Aug 18
7:00 AM at Central, done by 8:15 AM
4 x 800 with 400 jog between sets [my group: Andrew, Trey, Eddie; 3:23, 3:33, 3:26, 3:09]
Planks
Sat Aug 19
8:00 AM at NORTH PARK BOATHOUSE!
8-9:30 run
9:30-10 food somewhere???
Mon Aug 21
0700 @ Central... Junior Orientation (juniors leave practice early)
5 x 1k with 1:30 - 2:00 rest... 4:01, 4:04, 3:47, 3:45, 3:44 w/ group 1 Jordan, Bruce, Andrew, Nate, and William.
Finn led group 2 w/ Michael, Mason, Saverio, James, Jacob, Jonathon, Shane, and Sam.
Push-ups
Tue Aug 22
0700 @ Central... Soph Orientation (soph leave practice early)
Planks
Wed Aug 23
0700 @ Central... Freshmen Orientation (frosh leave early)
3 x 2k with 3:00-4:00 rest... 7:54, 7:40, 7:43 Group 1: Everett, Bruce, William, Rob. Group 2: Eddie, Finn, Jacob, James, Jonah. Injured: Trey, Saverio. Absent: Archer. Frosh + Jordan and Jack at Orientation.
Push-ups
Also: 8:00 PM Welcome Meeting on Zoom
Thu Aug 24
0700 @ Central... Freshmen Orientation (frosh leave early)
Planks
Fri Aug 25 / Sat Aug 26
OPTION #1 = 3k Time Trial on Friday after school at Schenley Oval
OPTION #2 = 5k Race on Saturday morning: Run Around the Square
You get to pick!
Option 1 means you get to run a flat, shorter time trial after school on Friday, then have Saturday off. Pros: short, flat, free to enter. Con: hot weather Friday afternoon.
Option 2 means you get to have an easy run on Friday (and cheer on your teammates at the TT), then run a hilly 5k with cooler temperatures Saturday morning. Pros: cooler weather; fun, hilly course in Frick Park. Cons: a full 5k, also costs $30 to enter. Deadline to sign-up is Thursday night!
Let me know which option you will choose by Wednesday at practice.
Mon Aug 28
Practice 2:55-4:00
Tue Aug 29
Scrimmage! 4:00 at the Oval
Wed Aug 30
Practice 2:55-4:00
Recovery day: easy jog 3:00-3:30 followed by stretching / yoga with Mr. Jones 3:30 - 4:00
Push-ups
Thu Aug 31
Practice 2:55-4:00
2 x (4 x 300, 100 jog) w/ 1 lap recovery between the two sets. 60s, 65s, 70s for groups 1, 2, 3.
Planks
Fri Sep 1
Practice 2:55-4:00
Sat Sep 2
Gateway Invitational at Boyce Park!
Address for Google Maps: F68X+G9 Plum, PA
Race Headquarters: Patrol 1 Shelter, Boyce Park
Bus departs Central at 6:45 AM.
Bus returns to Central at 11:30 AM.
8:00 AM Coaches meeting
8:45 AM Varsity Girls - 7 runners maximum
9:15 AM Varsity Boys - 7 runners maximum
9:45 AM JV Boys - unlimited #'s
10:15 AM JV Girls - unlimited #'s
Mon Sep 4 (Labor Day)
Optional Labor Day Practice at 8:00 AM at Frick Park (Bowling Greens, the usual spot). Done by 9:30
Kudos to Jordan, Jack, Eddie, James, Finn, Shane, and Nate for getting the miles in on a warm Labor Day morning!
Tue Sep 5
3:00-4:00 (actually more like 4:30)
Warm-up to Bartlett Playground. 2 x 3k on Upper Panther Hollow and Bridle Trails. Shady but very warm!
UPH to B: 12:11; B to UPH: 12:15
Wed Sep 6
First "early dismissal day" of the school year... students done at 1:30
Short practice w/ Captains Jordan and Jack 1:45 to 2:30.
Thu Sep 7
3:00-4:00
Fri Sep 8
No team practice! Run 1-2 miles easy on your own.
Sat Sep 9
Red, White, and Blue Invitational! White Oak Park
Bus departs Central at 8:30 AM. Returns at 2:00 PM.
10:15 all Freshman top 25 awards boys and girls each.
11:00 all jv boys top 25 awards
11:45 AAA girls 8 runners max
12:30 AAA boys 8 runners max
Mon Sep 11
Practice 3:00 - 4:00, special guest speaker on diet and nutrition at 5:00 at TBA This event has been postponed until next Monday.
Tue Sep 12 -- Section Meet #1 !!!
Bus departs Central at 2:15 PM
Location: North Park, Pie Traynor Field
Time: 4:00 girls, 4:30 boys
Wed Sep 13
Practice w/ Coach Jones 3:00 - 4:00. Recovery jog, then stretching in wrestling room.
Thu Sep 14
Practice 3:00 - 4:00
5 x 800 on the Oval w/ 90 second recovery jog: 2:52, 2:54, 2:57, 2:58, 3:02
Back to School Night starts at 6:30; Parent Meeting 5:50-6:20 in Z-002 (basement of STEM)
Fri Sep 15
Practice 3:00-4:00
2 x Falloon Loops: 13:50 avg
Sat Sep 16
Practice 8:00 AM - 9:30 at Frick Park Bowling Greens. Five Points Bakery for post-run refueling!
Biddle-South Clayton-Falls = 12:02
Falls-South Clayton-Biddle = 11:57
Mon Sep 18
Practice 3:00-4:00. Guest Speaker on Nutrition at 5:00 PM in STEM Building Room Z-002. The duration of the talk is TBA.
Tue Sep 19
Home Section Meet against NA and Pine!
Photos from the meet courtesy of William Sargent.
Wed Sep 20
recovery run 3:00-3:30; yoga w/ Mr. Jones 3:30-4:00
Thu Sep 21
workout with Wayne at the oval 3:00-4:30
3 x 2k at tempo pace
Fri Sep 22
practice with Wayne at the oval 3:00-4:30
8 x 400 focusing on finishing technique and tactics
Sat Sep 23
Frick + Five Points. We will start at 9:00 AM at the Bowling Greens. Oakland Catholic will be there too.
Mon Sep 25
Team Meeting 3:00-3:10, Practice 3:15-3:45
easy pre-race routine
Tue Sep 26
Section Meet #3 at Butler High School
Dismissal 1:56 pm, bus departs at 2:05 sharp!
Return around 6:00 pm
Wed Sep 27
Early Dismissal Wednesday -- school over at 1:30, practice on-your-own: 1 mile slow warm-up, 2-3 miles at conversational pace, 1 mile cool-down
Thu Sep 28
practice 3:00-4:30... tempo day, probably at Flagstaff Hill
Fri Sep 29
practice 3:00-3:30... easy pre-race routine
Sat Sep 30
Photos from Youthtowne courtesy of William Sargent
Mon Oct 2
Team Meeting 3:00 - 3:10
Practice 3:10 - 3:40 easy pre-race routine
Oktoberfast = pushups / planks on alternating days for next three weeks
Pushups
Tue Oct 3
Race @ Seneca Valley High School
Course Map:
https://drive.google.com/file/d/19qvqANl8kTJdCvA0zS-5nfjxnUo9KY6a/view?usp=sharing
Dismissal 2:00
Girls @ 4:00
Boys @ 4:30
Pizza tailgate after the race around 5:15.
Bus will be back at Central around 6:15.
Wed Oct 4
Recovery day w/ Mr. Jones 3:00 - 4:00
Easy run + dynamics followed by stretching
Planks
Thu Oct 5
Tempo practice at the Oval 3:00 - 4:15
Varsity: 5 x 5' (oval, bowl, oval, bowl, oval)
JV: 4 x 6' (oval, bowl, oval, bowl)
Pushups
Fri Oct 6
Optional Practice 3:00-3:30
Sat Oct 7
Bus departs at 7:15 a.m. SHARP!
Mon Oct 9
Practice 3:00 - 4:15
Distance Day
Varsity: 3 up, 3 back (a McVeagh-era special: from the lake, run Lower PH + Upper PH + Bridle, then back down all 3)... roughly 5 miles (plus warm-up mile and cool-down mile makes this a 7 mile day).
JV: 3 up, 1 down (from the lake, run Lower PH + Upper PH + Bridle, then cross Blvd of Allies and run down Lower PH... roughly 3.5 miles, so with the warm up and cool down makes this a 5.5 mile day).
Coach Goodman will be at the top of Bridle w/ water
Pushups back at the lake pushups after water break at top of Bridle
Tue Oct 10
Practice 3:00 - 4:15
Hill Repeat Day:
Varsity = 10 x Schenley Bowl on 3:00
JV = 8 x Schenley Bowl on 4:00
4 x 100 striders + planks
Wed Oct 11
PSAT day... Practice OYO (on your own)
Pushups
Thu Oct 12
Practice 3:00 - 4:15
Tempo Run (Varsity 5 x 5 min; JV 4 x 6 min; same as last week)
4 x 100 striders + planks
Fri Oct 13
Viking for a Day... Practice OYO
Pushups
Sat Oct 14
9:00 a.m. Picture Day at Frick Park!
CHANGE OF PLANS: Picture Day will be at Central at 9:00 a.m.
Wear your uniform!!
Here is the picture order form: https://drive.google.com/file/d/1WNPuwLFGVEYt-4S0xVoGDWSaGcddf34t/view?usp=sharing
9:45 a.m. - 11:15 a.m. Practice. We will run from Central to Schenley, and be back at Central by 11:15ish.
Bring a change of clothes because it will be raining!
Mon Oct 16
JV Champs @ Seneca Valley HS
WPIAL runners are invited to ride the bus and watch the JV races (and do a 5-6 mile run)
2:20 p.m. Bus departs Central
4:15 JV Girls Top 7
4:55 JV Boys Top 7: (# 8 - 14 on depth chart)
Agliori
Mueller
Richardson
Aquiline, Mi
Aquiline, Ma
Miller
Suffoletto
5:35 Second JV Race: (#15 - 21 on depth chart)
McElroy
Kaczmarski
Tuite
Rush
Thompson
Gallo
Patton
6:15 Awards
The bus should be back at Central by 7pm
Course Map:
https://drive.google.com/file/d/19qvqANl8kTJdCvA0zS-5nfjxnUo9KY6a/view?usp=sharing
Tue Oct 17
Practice 3:00 - 4:30, including photo op at Dino Park... "action shots"
Pushups and planks!
Wed Oct 18
Early dismissal day, so practice OYO... TSTCA runners should do 1-2 easy miles + stretch
Thu Oct 19
TSTCA Meet @ White Oak Park
Van departs Central at 10:00 a.m. Returns around 2:15 p.m.
11:00 a.m. AAA Girls Race
11:45 a.m. AAA Boys Race
When we get back to school, you will report to Period 9.
Lineup based on depth chart + other factors.
Tunno
Coco
Goodman
Trebilcock
Berger
Hatala
Agliori
Mueller
Richardson
Suffoletto
McElroy
Kaczmarski
Goals:
#1-3 sub 18:00
#4-9 sub 19:00
#10-12 sub 20:00
Fri Oct 20
Easy recovery day practice 3:00 - 4:00
Sat Oct 21
Service Trip to Youthtowne!
Wear your Cross Country Quarter-Zip!!
Bus departs from Central at 7:00 a.m. 7:30 a.m.
Bus returns to Central around 1:00 p.m.
**Earn up to 5 hours of service by attending**
Mon Oct 23
Practice 3:00 - 4:00.
JV runners: 3 km Time Trial at the Oval
Pushups and planks.
Tue Oct 24
Dinner at Mr. McVeagh's house! All runners are welcome.
We will leave school around 3:30 and carpool to Frick Park for our practice.
Practice at Frick from 3:45 - 5:00, then dinner with Mr. McVeagh until about 6:30.
Parents should pick up their son from Mr. McVeagh's house Bowling Greens around 6:30.
Wed Oct 25
Mass in the chapel 7:15 a.m.
Pre-WPIAL easy run + stretch 3:00 - 3:30.
Thu Oct 26
WPIAL Championship Meet at White Oak Park
AAA Varsity Boys 11:45 a.m.
Dismissal @ 9:32 (after Period 2)
Wheels rolling by 9:45
Arrival at White Oak by 10:30
Pizza afterward, back at school by 2:40.
Important Information:
https://drive.google.com/file/d/1nGOK3ZswcwpVWfBwcqdBFKL6_RFuk7fQ/view?usp=sharing
Spectators need to buy a ticket! See page 2 of the above link.
All 8 will travel; # 1 - 7 will run
Sargent
Tunno
Coco
Goodman
Trebilcock
Berger
Hatala
Richardson
Thu Nov 2
End-of-Season Banquet
6:00 - 8:00 p.m.
Central Catholic Café
NXR:
Wed Nov 8 Hilly Frick Long Run:
Possible route idea: Start at Bowling Greens. Warm up down Tranquil, stretch at base of Falls, run Falls / Clayton / Biddle loop, then Irish Center loop, then Falls / Clayton / Biddle a second time, then back up Tranquil. Check out map here.
Fri Nov 10 Speedwork at Oval:
2 mile warm up (Central --> Dino --> Bridle --> Oval), then 2 x 400 at strider pace followed by 4 x 100 at race finishing pace. Then 1.5-2 mile cool down back to Central.