Saturday, May 18, 2013
Monday, May 13, 2013
Spring? -- Looking ahead to fall
Looks like Watauga track is about over, except for pole vaulters. Congratulations on conference championships.
Especially for those who did not train for track, some Cross Country information:
First Day of Practice: Aug. 1, 2013
Conference Championship: (This one is a guess) Oct. 16, 2013
Regionals: Oct. 26, 2013
State Championships: Nov. 2, 2013
Especially for those who did not train for track, some Cross Country information:
First Day of Practice: Aug. 1, 2013
Conference Championship: (This one is a guess) Oct. 16, 2013
Regionals: Oct. 26, 2013
State Championships: Nov. 2, 2013
Thursday, March 21, 2013
Coach Honea's thesis
Coach Honea's thesis. Congratulations on you degree, Coach!
Abstract: Previous research has shown that runners who cross-train can maintain physiological parameters such as maximum oxygen consumption (VO2max) but has been equivocal about the ability to maintain competitive running performance while cross-training. In this study, a group of high school cross country runners was tested immediately after their season on a treadmill for VO2max, lactate threshold, and running economy. They also performed a 3000-meter time trial. Following the tests, the runners were assigned to one of two cross-training groups, using either elliptical exercise machines or stationary bicycles, and given assigned workouts to replace all running. After five weeks of cross-training, the treadmill and performance tests were repeated. A control group of runners completed the same tests but continued normal off-season run training. Post-study 3-km time trials were significantly slower than the pre-study for both cross-training groups, while the control group showed non-significant improvements. Differences between the elliptical trainer and stationary bike groups were not statistically significant. No significant changes were found in any group for VO2max or lactate threshold. Cross-training with either an elliptical trainer or a stationary bike maintained VO2max and lactate threshold as measured during treadmill running, but they did not preserve running performance level.
Should be good snow day reading. There is also a poster version, but you'll miss the impressive literature review.
Abstract: Previous research has shown that runners who cross-train can maintain physiological parameters such as maximum oxygen consumption (VO2max) but has been equivocal about the ability to maintain competitive running performance while cross-training. In this study, a group of high school cross country runners was tested immediately after their season on a treadmill for VO2max, lactate threshold, and running economy. They also performed a 3000-meter time trial. Following the tests, the runners were assigned to one of two cross-training groups, using either elliptical exercise machines or stationary bicycles, and given assigned workouts to replace all running. After five weeks of cross-training, the treadmill and performance tests were repeated. A control group of runners completed the same tests but continued normal off-season run training. Post-study 3-km time trials were significantly slower than the pre-study for both cross-training groups, while the control group showed non-significant improvements. Differences between the elliptical trainer and stationary bike groups were not statistically significant. No significant changes were found in any group for VO2max or lactate threshold. Cross-training with either an elliptical trainer or a stationary bike maintained VO2max and lactate threshold as measured during treadmill running, but they did not preserve running performance level.
Should be good snow day reading. There is also a poster version, but you'll miss the impressive literature review.
Sunday, November 18, 2012
Notes -- Donuts, Chargers, Turkey Trot, Foot Locker
- Donut Run?
- Three runners competed in the Chargers Post-Season Tune-Up in Charlotte Saturday. It was a 3200m race on a track, so not XC. Madison finished 8th in a very competitive field, with 11:32. Dustin Hickernell was 3rd in the Boys Open, with 10:36 PR, and Drew was just behind him for 4th and a PR, with 10:37.
- The Turkey Trot Thursday morning at the Greenway. 5K starts at 9am.
- The Foot Locker meet is next Saturday at McAlpine Park. NCRunners coverage. Watauga will have about a dozen runners there.
- Oklahoma State and Oregon won the NCAA D1 Cross Country championships. One WHS grad's team finished 5th.
- NC PrepTrack survives, but with new web address.
Tuesday, November 13, 2012
Banquet tonight
The banquet is tonight. Open at 5:00pm. Food at 6:00pm. Alliance Bible Fellowship on the 105 Bypass.
For more details check your e-mail or links in Monday post below. It looks like things are going smoothly and there will be plenty of food (and events), but especially see Margie Mansure and Susan Anderson about gifts for coaches.
Thanks Dana and the rest of the team.
For more details check your e-mail or links in Monday post below. It looks like things are going smoothly and there will be plenty of food (and events), but especially see Margie Mansure and Susan Anderson about gifts for coaches.
Thanks Dana and the rest of the team.
Monday, November 12, 2012
Seniors
Let's take another look at the seniors who finished their high school cross country careers last weekend:
Madison Harman
Doria Kosmala
Josh Anderson
Bryan Brackney
Peter Vandenberg
Carson Nguyen
Madison Harman
Doria Kosmala
Josh Anderson
Bryan Brackney
Peter Vandenberg
Carson Nguyen
Sunday, November 11, 2012
Notes -- Banquet Tuesday evening!
- The Cross Country Banquet is this Tuesday, November 13.
- NC Runners has their pesky rankings again. This time, for runners returning next year, Watauga is 15th in the Girls 4A and 16th in Boys 4A. (Access only to top 10s.)
- The college championships are coming up next weekend.
Monday, November 5, 2012
Expectations. A good season anyway.
It seemed that Watauga would get an individual 4A Championship this year and that it would make a serious run at a Boys team championship. The team worked hard and had a good season, but it's hard to meet those expectations, especially with key injuries.
Brightest spots Saturday:
Michael Holland 37th 16:29. That's a PR. A great sophomore season.
Doria Kosmala 27th 18:56. Also a PR. A strong finish to her season.
Matt Osborne also PRed at 17:08.
Season-long excellence among runners: Josh Anderson, Bryan Brackney, Madison Harman, Kathleen Mansure, and others. Four years of Darby and Peter.
It was fun to watch. Now, the pressure's off, and it's time just to run for fun again for a while. And if some freshman is heard talking about a state championship, who knows? It could happen.
Brightest spots Saturday:
Michael Holland 37th 16:29. That's a PR. A great sophomore season.
Doria Kosmala 27th 18:56. Also a PR. A strong finish to her season.
Matt Osborne also PRed at 17:08.
Season-long excellence among runners: Josh Anderson, Bryan Brackney, Madison Harman, Kathleen Mansure, and others. Four years of Darby and Peter.
It was fun to watch. Now, the pressure's off, and it's time just to run for fun again for a while. And if some freshman is heard talking about a state championship, who knows? It could happen.
Cross Country banquet next week
Next Tuesday November 13! (By the way, there's no school on Monday.)
Banquet planning.
Banquet sign up and foods.
Banquet planning.
Banquet sign up and foods.
Sunday, November 4, 2012
Boys 11th, Josh 22nd, Madison 23rd, Doria 27th
Watauga finished 11th in the Boys team standings. Boys results. Girls results.
Here's NCPrepTrack's summary of the 4A results:
"--- 4-A: ---
Green Hope girls win 4th straight title. Providence 2nd.
Megan Sullivan (Broughton) 17:48.03. Pegah Kamrani (ECH) 2nd, 17:51.21.
Broughton dominates boys 41-111 over Cary 2nd.
Bakri Abushouk (Cary) 15:13.57. Dalton Nickel 15:31.92."
GoBlueRidge --
"22. Josh Anderson 16:15.09
37. Michael Holland, 16:29.07
73. Bryan Brackney, 16:52.53
93. Matt Osborne, 17:08.18
106. Drew Boyette, 17:26.16
109. Peter Vandenburg, 17:32.14
111. Carson Nguyen, 17:35.90"
and
"23. Madison Harman, 18:45.76
27. Doria Kosmala, 18:56.72"
NCRunners has complete results, photos, and video. Josh.
N&O has photos and an article:
This photo of Abushouk , #56, leaving the pack is striking -- "opponents, in the rear view during a dominating wire-to-wire win."
From before the race:
GoBlueRidge
Watauga Democrat
Winston-Salem Journal on Darby's injury
Here's NCPrepTrack's summary of the 4A results:
"--- 4-A: ---
Green Hope girls win 4th straight title. Providence 2nd.
Megan Sullivan (Broughton) 17:48.03. Pegah Kamrani (ECH) 2nd, 17:51.21.
Broughton dominates boys 41-111 over Cary 2nd.
Bakri Abushouk (Cary) 15:13.57. Dalton Nickel 15:31.92."
GoBlueRidge --
"22. Josh Anderson 16:15.09
37. Michael Holland, 16:29.07
73. Bryan Brackney, 16:52.53
93. Matt Osborne, 17:08.18
106. Drew Boyette, 17:26.16
109. Peter Vandenburg, 17:32.14
111. Carson Nguyen, 17:35.90"
and
"23. Madison Harman, 18:45.76
27. Doria Kosmala, 18:56.72"
NCRunners has complete results, photos, and video. Josh.
N&O has photos and an article:
This photo of Abushouk , #56, leaving the pack is striking -- "opponents, in the rear view during a dominating wire-to-wire win."
From before the race:
GoBlueRidge
Watauga Democrat
Winston-Salem Journal on Darby's injury
Tuesday, October 30, 2012
State Championship, Foot Locker
The State Championship is Saturday in Kernersville. The Boys run at 10:30 and the Girls at 11:30am. It should be cool and dry.
Coach Mac needs to know by this Friday who would like to run at Foot Locker on Saturday, November 24. This involves an overnight stay. This is a big meet with teams and runners from all over the South (from Virginia to Kentucky to Texas to Puerto Rico and the Virgin Islands). Anyone can run. There is no minimum qualifying time. There will also be an Open Race for anyone 18 and up and a Masters Race for anyone 40 and up. Foot Locker meet page. NC Runners meet page.
Banquet November 13.
Coach Mac needs to know by this Friday who would like to run at Foot Locker on Saturday, November 24. This involves an overnight stay. This is a big meet with teams and runners from all over the South (from Virginia to Kentucky to Texas to Puerto Rico and the Virgin Islands). Anyone can run. There is no minimum qualifying time. There will also be an Open Race for anyone 18 and up and a Masters Race for anyone 40 and up. Foot Locker meet page. NC Runners meet page.
Banquet November 13.
Sunday, October 28, 2012
Reviewing Regional -- the good and bad
Let's hope that Darby is running again soon. But the day was far from a total disappointment.
Actually, the Boys had a good day without everyone being at full speed. Josh had a strong 3rd place and PR. Matt and Carson PRed, while Michael equaled his PR. Drew was just a few seconds off his best time. Peter and Bryan cruised, and the team qualified.
An hour later, Doria ran an amazing 18:59 PR. Lynde and Riley PRed. Madison had a season best time. For 2 miles, the Girls team was on track to qualify in a close contest, and Myers Park would be going home. But we did not quite own the Championship, and Brooke Gordon and Myers Park were ready and deserve what they won. Doria and Madison will represent the Watauga girls next Saturday.
GoBlueRidge -- "Middlebrook Suffers Leg Injury at Regionals": "was forced to drop out of the race after she paced the field through the first two miles of the race. The end result, T.C. Roberson senior Brooke Gordon won the individual title." "Josh Anderson paced the Pioneers by finishing third in 15:50. Michael Holland was 13th in 16:43. Peter Vandenburg, an all-state runner last season (he finished eighth at the state meet) who has been battling a foot injury since last spring, was 20th (16:59); Brian Brackney was 21st (17:00)."
Charlotte Observer -- "Providence Dominates 4A West Cross Country Regionals": "both Panthers teams put it all together Saturday, taking three of the four championships at the NCHSAA 4A West Regional."
NC Runners' photos:
Josh in the lead group with Maxey and Sheehan, Peter leading an early chase group, Josh gets 3rd, Michael fights for 13th, Matt and Drew, Carson finishing. (Brackney never in focus.)
Darby near the start, Darby in the lead, Doria having a good day, Madison, Celia, Doria finishes, Madison, Lynde, Riley and Kathleen.
Brooke Gordon's turn.
Actually, the Boys had a good day without everyone being at full speed. Josh had a strong 3rd place and PR. Matt and Carson PRed, while Michael equaled his PR. Drew was just a few seconds off his best time. Peter and Bryan cruised, and the team qualified.
An hour later, Doria ran an amazing 18:59 PR. Lynde and Riley PRed. Madison had a season best time. For 2 miles, the Girls team was on track to qualify in a close contest, and Myers Park would be going home. But we did not quite own the Championship, and Brooke Gordon and Myers Park were ready and deserve what they won. Doria and Madison will represent the Watauga girls next Saturday.
GoBlueRidge -- "Middlebrook Suffers Leg Injury at Regionals": "was forced to drop out of the race after she paced the field through the first two miles of the race. The end result, T.C. Roberson senior Brooke Gordon won the individual title." "Josh Anderson paced the Pioneers by finishing third in 15:50. Michael Holland was 13th in 16:43. Peter Vandenburg, an all-state runner last season (he finished eighth at the state meet) who has been battling a foot injury since last spring, was 20th (16:59); Brian Brackney was 21st (17:00)."
Charlotte Observer -- "Providence Dominates 4A West Cross Country Regionals": "both Panthers teams put it all together Saturday, taking three of the four championships at the NCHSAA 4A West Regional."
NC Runners' photos:
Josh in the lead group with Maxey and Sheehan, Peter leading an early chase group, Josh gets 3rd, Michael fights for 13th, Matt and Drew, Carson finishing. (Brackney never in focus.)
Darby near the start, Darby in the lead, Doria having a good day, Madison, Celia, Doria finishes, Madison, Lynde, Riley and Kathleen.
Brooke Gordon's turn.
2 More Seniors
2 more seniors who have run their last Watauga Cross Country races (except possibly, post-post-season races):
Riley Dobbins 14 XC races in 2 years
Darby Middlebrook Probably 40 XC races (and the 10 fastest Watauga 5K XC times)
Riley Dobbins 14 XC races in 2 years
Darby Middlebrook Probably 40 XC races (and the 10 fastest Watauga 5K XC times)
Saturday, October 27, 2012
Darby hurt, Boys qualify, Girls do not, Madison and Doria qualify
Boys -- Maxey (Providence) wins, in about 15:42, ahead of Sheehan (Lake Norman). Providence wins easily. Watauga gets 3rd and qualifies.
Girls -- Darby may be injured, and the team did not qualify. But Madison and Doria did qualify as individual runners. Brooke Gordon (TC Roberson) wins with 18:09, but Providence wins team championships.
Feed from NC Runners here. Meet page.
Boys Results : Josh 15:50, just barely behind the 2 leaders (15:43 and 15:44). Michael 13th 16:43. Peter and Bryan together 20th and 21st, 16:59 and 17:00. Matt and Drew 30th and 31st, 17:14 and 17:15. Carson not far behind, 38th, 17:23.
Girls Results : Good for Doria! She and Madison were 12th and 13th, 18:59 and 19:05. Lynde 24th, 19:50. Celia 36th, 20:37. Riley and Kathleen 39th and 40th, 20:47 and 20:48. Darby did not finish.
Team Scores :
Boys
Girls -- Darby may be injured, and the team did not qualify. But Madison and Doria did qualify as individual runners. Brooke Gordon (TC Roberson) wins with 18:09, but Providence wins team championships.
Feed from NC Runners here. Meet page.
Boys Results : Josh 15:50, just barely behind the 2 leaders (15:43 and 15:44). Michael 13th 16:43. Peter and Bryan together 20th and 21st, 16:59 and 17:00. Matt and Drew 30th and 31st, 17:14 and 17:15. Carson not far behind, 38th, 17:23.
Girls Results : Good for Doria! She and Madison were 12th and 13th, 18:59 and 19:05. Lynde 24th, 19:50. Celia 36th, 20:37. Riley and Kathleen 39th and 40th, 20:47 and 20:48. Darby did not finish.
Team Scores :
Boys
3. Watauga 87 (3 13 20 21 30 31 38)
behind Providence 55 and TC Roberson 74.Girls
6. Watauga 124 (12 13 24 36 39 40)
Myers Parks gets the 4th place spot.
Friday, October 26, 2012
Results starting at 10:46am or so
First results will probably be here, if anyone is reporting. Boys 10:30, Girls 11:30. Meet page for full results in the afternoon.
NC Runners' 4A preview:
Girls --
NC Runners' 4A preview:
Girls --
- "a "murderer's row" of teams to have to beat for a spot in the state meet."
- "Darby Middlebrook (Watauga) and Brooke Gordon (TC Roberson) . . . Sydney Foreman (Ardrey Kell)"
- "If you see Mary Prouty and Sonia Payerpaj in the chase pack, that could mean Myers Park is on track to upset of one of the top 4 teams."
- "If everything is going to come together for Watauga in this postseason, it has to start Saturday."
- "Josh Anderson (Watauga) will either have to make the leap to stay with them (Maxey and Sheehan), or find himself in open territory between the leaders and the first true pack."
- "You can judge Watauga's fortunes by the location of Peter Vandenberg; if his recovery from nagging injuries earlier in the season leads him anywhere close to the 16-minute mark, the Pioneers will be hard to beat in this race."
Subscribe to:
Posts (Atom)