Re: Open race at Regionals

Team.

First, thanks to Coach Masterson and his family for hosting a great dinner tonight.

Just a reminder:

The bus will arrive tomorrow at 12:15PM. It will likely come to the front of the school -- so let's just plan on meeting there so as to not make the bus driver loop around. School is out at 11:55 which gives everyone ample time to do what they need to do. Races start at 3pm, so you'll want to consider when you eat. Lunches for some of you will be in the 10 o'clock range if I'm not mistaken. That is quite early and for a 3pm or 4pm race start, you'll need to make sure to eat something else. Remember -- whole grains are good, fruit. Avoid the simple carbs (candy, white bread, other processed stuff).

Some people may still feel sore from Monday. Yes, the meet was close to regionals. But part of sport is dealing with the unexpected and taking surprises in stride, pun intended. You will be rested enough to run well tomorrow, so just relax, and give it your best!

Schedule:

3PM Varsity Girls
4PM Varsity Boys
4:30PM JV boys and girls And any parents, coaches, and others who want to run.

Any immediate problems before race start regarding transportation, call my phone. 410-507-9414. If you need to reach me in school bring the message to the social studies office and it will get to me.

Hope you had a great Halloween.Rest well and best wishes.

Erik

On 10/30/07, Bobby Scott <scottygrow@yahoo.com > wrote:

     There will be an open race at the Regional Meet on Thursday, after the 4:30 PM  2A Boys race.  All our JV runners are expected to run, and times will be considered for team selection for states.  Parents and coaches are also welcome to run in the open race.          Coach Eden       

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--
Erik Westlund
email: edbwestlund@gmail.com
phone: +1 410-507-9414

Re:Refreshments for Regionals

Hi All! Congratulations for a great job at Counties! Thanks to all the parents who have supported the team in refreshments at the meets and the yummy team dinners! If you haven't had an opportunity to send refreshments to the meets and would like to provide water or gatorade tomorrow--let me know! I'll be sending cut up oranges. Your runners really appreciate all that you do! Thanks, Pam Jackson
>
>
> __________________________________________________

Open race at Regionals

     There will be an open race at the Regional Meet on Thursday, after the 4:30 PM  2A Boys race.  All our JV runners are expected to run, and times will be considered for team selection for states.  Parents and coaches are also welcome to run in the open race.          Coach Eden       

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Re: Important County Meet Information for Monday

All:

Congratulations on some impressive performances today! Keep focused for regionals and hopefully the state championship. Debby and I would like to host a pre-race dinner for Wedneday night but we need a head count and a decision on the best time since some of you may still be trick or treaters. I will be at practice tomorrow with directions at 3:15. I will need a decision on your attendance by then.

Again, well done!

Coach Masterson

Weather tomorrow

      It's going to be sunny and light winds but the high will be in the low 50's.  Bring warm clothes and you may want to bring a blanket or even a sleeping bag as we will have tents.   Coach Eden

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Racing this week

      Since we have the County Championships Monday and the Region Meet Thursday, there will be no hard workouts this week!

Monday  10/29/07   Anne Arundel County Championships at South River High School.  See Coach Westlund's email for details.

Tuesday and Wednesday  3:15 PM to 4:30 PM    Movement Prep, 30 minute easy run, stretch.

Thursday  11/1/07    Region Championships at Centennial High School  - Girls race at 3 PM, Boys at 4 PM.

Friday  11/2/07    2:15 PM to 3:30 PM   Movement Prep, 30 minute easy run, stretch.

Saturday  11/3/07   9 AM  to  10:15 AM  Movement Prep, 30 minute easy run, stretch.

       These meets are what we've worked all season for, and you are properly peaked.  Stay focused and relaxed but excited, and we'll have some performances to celebrate.          Coach Eden

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Important County Meet Information for Monday

Hey everyone,

I hope everyone enjoyed the weekend and the Homecoming festivities if you chose to participate. I also hope everyone got in a couple short runs as we suggested.

Just wanted to remind people about the logistics of tomorrow within the school. The bus should be arriving at 12:30 just like it was to on Monday. This means that every athlete will go all the way through third period, and instead of going to fourth period, will report to the track to catch the bus. Remember to eat right during 3rd period lunch and consider the advice Coach Eden gave on Tuesday -- whole grains, get some protein (meat or peanut butter is good)... no McDonalds or other junk food!

As a reminder, the schedule is...

   2:00 p.m. Girls' Varsity B Race

2:40 p.m. Girls' Varsity A Race

3:20 p.m. Boys' Varsity B Rac

4:00 p.m. Boys' Varsity A Race

5:15 p.m. Awards Ceremony in the gymnasium

I'm going to try to get this on the announcements in the school tomorrow just so we're all on the same page.


See you tomorrow,
Erik

On 10/26/07, Erik Westlund <edbwestlund@gmail.com> wrote:

There is NO meet today. It will be Monday. The decision was just made. Information will be forthcoming.

 

 

It would be good for everyone, over the next few days (Friday, Saturday, Sunday) to try to run a few miles, easy, at least twice.

Thank you,

 

Erik
 

On 10/26/07, Erik Westlund <edbwestlund@gmail.com > wrote:

I know this is a little late notice but it might help you get to South River at the right time:

 

 

 

                     2:00 p.m. Girls' Varsity B Race

2:40 p.m. Girls' Varsity A Race

3:20 p.m. Boys' Varsity B Rac

4:00 p.m. Boys' Varsity A Race

5:15 p.m. Awards Ceremony in the gymnasium 

 

--
Erik Westlund
email: edbwestlund@gmail.com
phone: +1 410-507-9414

--
Erik Westlund
email: edbwestlund@gmail.com
phone: +1 410-507-9414

Withrow's Race Video - 2003 Foot Locker XC Championships

Here's the video of Withrow's race.

 

http://www.youtube.com/watch?v=mxgJZt0UOos

 

Coach Jim Anderson

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Withrow Legacy - Matt Withrow's path to the Foot Locker National Championship

Just one day.  Monday.  You never know about next year, if you will be as ready.  But you know about this year.  You know you are ready.  Ready to relax, focus and believe in yourself every step of the way.  Be patient and persistent.  Prepare yourselves to give.  And seize the day. 

http://www.youtube.com/watch?v=EPT9qTbaGH0

 

Coach Jim Anderson

 

 

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COUNTY MEET POSTPONED UNTIL MONDAY

There is NO meet today. It will be Monday. The decision was just made. Information will be forthcoming.

 

 

It would be good for everyone, over the next few days (Friday, Saturday, Sunday) to try to run a few miles, easy, at least twice.

Thank you,

 

Erik
 

On 10/26/07, Erik Westlund <edbwestlund@gmail.com> wrote:

I know this is a little late notice but it might help you get to South River at the right time:

 

 

 

                     2:00 p.m. Girls' Varsity B Race

2:40 p.m. Girls' Varsity A Race

3:20 p.m. Boys' Varsity B Rac

4:00 p.m. Boys' Varsity A Race

5:15 p.m. Awards Ceremony in the gymnasium 

 

--
Erik Westlund
email: edbwestlund@gmail.com
phone: +1 410-507-9414

Schedule of Meet Today

I know this is a little late notice but it might help you get to South River at the right time:

 

 

 

                     2:00 p.m. Girls' Varsity B Race

2:40 p.m. Girls' Varsity A Race

3:20 p.m. Boys' Varsity B Rac

4:00 p.m. Boys' Varsity A Race

5:15 p.m. Awards Ceremony in the gymnasium 

 

Annapolis Parade Cancelled - Team Dinner at 6 pm

Due to rain Annapolis Homecoming Parade was cancelled, meet at Camillas at 6 pm for our team dinner.

 

Go panthers !

 

Gay and Lars

 

 

---

From: Gay Henriksen [mailto:ghinteriors@mindspring.com]
Sent: Tuesday, October 23, 2007 12:47 PM
To: Bobby Scott; aeharmon@gmail.com; allison232@aol.com; Amanda; Jim Anderson; Nathan Bickell; Blog; Eliza Bloom; Leon Bloom; Andrew Bowen; Nick Cerverizzo; cswensen11@comcast.net; denswen@comcast.net; Will Eden; Finley Ferro; Tiffany Foster; Melanie Gallo; Tod Geimer; Phoenix Geimer; Montana Geimer; Montana Geimer; Nikki Gooding; Mike Greason; Erin Harmon; Luke Hart-Moynihan; Luke Hart-Moynihan; Camilla Henriksen; Lars henriksen; howsejo@comcast.net; Mary Howser; Kathryn Howser; Travis Jackson; Pam Jackson; Drew Jackson; Erica Juras; Amy Juras; Nik Korbelak; Stacy Korbelak; Annabel Lobe; Jason Mao; Dan Masterson; Lauris McQuoid-Greason; Meredith McQuoid-Greason; Lindsey Miller; Julia Miller; Casey O'Brien; pguth@verizon.net; Steve Rogers; Shawn; sheri_amiller@comcast.net; Christian Smooth; stephen.guth@verizon.net; Kelsey Swensen; tinafoster@prodigy.net; Connor Toomey; Pam Toomey; Jim Toomey; Erik Westlund; SaBria York; Sharon Zingler; Dylan Zingler; Bill Zingler
Subject: Re: Team Dinner Thursday

Anne Arundel Championship meet team dinnerThursday after practice

at Camilla's 5 Thompson St. off Southgate Downtown

Annapolis's Homecoming Parade will begin 6:00 Thursday Downtown on Main St.

So let's all gather downtown and GET PSYCHED!

----- Original Message -----

From: Bobby Scott

To: aeharmon@gmail.com ; allison232@aol.com ; Amanda ; Jim Anderson ; Nathan Bickell ; Blog ; Eliza Bloom ; Leon Bloom ; Andrew Bowen ; Nick Cerverizzo ; cswensen11@comcast.net ; denswen@comcast.net ; Scott Eden ; Will Eden ; Finley Ferro ; Tiffany Foster ; Melanie Gallo ; Tod Geimer ; Phoenix Geimer ; Montana Geimer ; Montana Geimer ; ghinteriors@mindspring.com ; Nikki Gooding ; Mike Greason ; Erin Harmon ; Luke Hart-Moynihan ; Luke Hart-Moynihan ; Camilla Henriksen ; Lars henriksen ; howsejo@comcast.net ; Mary Howser ; Kathryn Howser ; Travis Jackson ; Pam Jackson ; Drew Jackson ; Erica Juras ; Amy Juras ; Nik Korbelak ; Stacy Korbelak ; Annabel Lobe ; Jason Mao ; Dan Masterson ; Lauris McQuoid-Greason ; Meredith McQuoid-Greason ; Lindsey Miller ; Julia Miller ; Casey O&#39;Brien ; pguth@verizon.net ; Steve Rogers ; Shawn ; sheri_amiller@comcast.net ; Christian Smooth ; stephen.guth@verizon.net ; Kelsey Swensen ; tinafoster@prodigy.net ; Connor Toomey ; Pam Toomey ; Jim Toomey ; Erik Westlund ; SaBria York ; Sharon Zingler ; Dylan Zingler ; Bill Zingler

Sent: Sunday, October 21, 2007 9:18 PM

Subject: Training / Racing this week

This week we'll work hard on Monday, do a few 400's at race pace on Wednesday, and run in the county championships on Friday.

Monday 10/22/07  3:15 PM to 5:15 PM    Movement prep, 1 mile warmup on the field loop,   300 meters/ 600 meters/ 300 meters/ 600 meters/ 300 meters/ 600 meters/ 300 meters with an approximately 2 minute rest after each interval.  We'll start each 600 3 minutes after the start of the preceding 300, and start each 300 4 minutes after the start of the preceding 600 (if you're confused, don't worry - Erik knows how it is to go).   Effort is to be at the same level as last week for these intervals.  This is a hard workout and because it's anaerobic it's effects on your condition will be present on Friday.  Work hard because these are the workouts that will peak you.   1 mile warmdown, stretch.

Tuesday  10/23/07   3:15 PM to 5:15 PM   Movement prep, core, drills, jump rope, (no speed ladder), 30 minute recovery run, weights, rollers, stretch.

Wednesday 10/24/07   3:15 PM to 5 PM   Movement prep, 1 mile warmup, 4 x 400 meters on the field loop at race pace with a 400 meter jog recovery - this is to help you focus on race pace and is not a hard workout - do not race these.  1 mile warmdown.  Stretch.

Thursday  10/25/07  3:15 PM to 4:30 PM   Movement prep, 30 minute easy run, stretch.

Friday  10/26/07  Anne Arundel County Championships  - South River HS - 2 PM.  GET PSYCHED!

Saturday 10/27/07  Amazing - a day off! 

      Please note the pickup times this week.  Any questions, call Coach Eden 410-266-9304 home  410-703-9456 cell.

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RE: Team Dinner Thursday

You all are looking good in practice and your recent races.  Believe in your conditioning and have a blast at the AA County Championship!

 

Coach Jim Anderson

Lars Henriksen <lars.henriksen@viking-systems.net> wrote:

 

 Anne Arundel Championship meet team dinner  Thursday after practice

at Camilla's 5 Thompson St. off Southgate Downtown

Annapolis's Homecoming Parade will begin 6:00 Thursday Downtown on Main St.

So let's all gather downtown and GET PSYCHED! 

 

Gay and Lars Henriksen

410-263-2413 

----- Original Message -----

From: Bobby Scott

To: aeharmon@gmail.com ; allison232@aol.com ; Amanda ; Jim Anderson ; Nathan Bickell ; Blog ; Eliza Bloom ; Leon Bloom ; Andrew Bowen ; Nick Cerverizzo ; cswensen11@comcast.net ; denswen@comcast.net ; Scott Eden ; Will Eden ; Finley Ferro ; Tiffany Foster ; Melanie Gallo ; Tod Geimer ; Phoenix Geimer ; Montana Geimer ; Montana Geimer ; ghinteriors@mindspring.com ; Nikki Gooding ; Mike Greason ; Erin Harmon ; Luke Hart-Moynihan ; Luke Hart-Moynihan ; Camilla Henriksen ; Lars henriksen ; howsejo@comcast.net ; Mary Howser ; Kathryn Howser ; Travis Jackson ; Pam Jackson ; Drew Jackson ; Erica Juras ; Amy Juras ; Nik Korbelak ; Stacy Korbelak ; Annabel Lobe ; Jason Mao ; Dan Masterson ; Lauris McQuoid-Greason ; Meredith McQuoid-Greason ; Lindsey Miller ; Julia Miller ; Casey O&#39;Brien ; pguth@verizon.net ; Steve Rogers ; Shawn ; sheri_amiller@comcast.net ; Christian Smooth ; stephen.guth@verizon.net ; Kelsey Swensen ; tinafoster@prodigy.net ; Connor Toomey ; Pam Toomey ; Jim Toomey ; Erik Westlund ; SaBria York ; Sharon Zingler ; Dylan Zingler ; Bill Zingler

Sent: Sunday, October 21, 2007 9:18 PM

Subject: Training / Racing this week

This week we'll work hard on Monday, do a few 400's at race pace on Wednesday, and run in the county championships on Friday.

Monday 10/22/07  3:15 PM to 5:15 PM    Movement prep, 1 mile warmup on the field loop,   300 meters/ 600 meters/ 300 meters/ 600 meters/ 300 meters/ 600 meters/ 300 meters with an approximately 2 minute rest after each interval.  We'll start each 600 3 minutes after the start of the preceding 300, and start each 300 4 minutes after the start of the preceding 600 (if you're confused, don't worry - Erik knows how it is to go).   Effort is to be at the same level as last week for these intervals.  This is a hard workout and because it's anaerobic it's effects on your condition will be present on Friday.  Work hard because these are the workouts that will peak you.   1 mile warmdown, stretch.

Tuesday  10/23/07   3:15 PM to 5:15 PM   Movement prep, core, drills, jump rope, (no speed ladder), 30 minute recovery run, weights, rollers, stretch.

Wednesday 10/24/07   3:15 PM to 5 PM   Movement prep, 1 mile warmup, 4 x 400 meters on the field loop at race pace with a 400 meter jog recovery - this is to help you focus on race pace and is not a hard workout - do not race these.  1 mile warmdown.  Stretch.

Thursday  10/25/07  3:15 PM to 4:30 PM   Movement prep, 30 minute easy run, stretch.

Friday  10/26/07  Anne Arundel County Championships  - South River HS - 2 PM.  GET PSYCHED!

Saturday 10/27/07  Amazing - a day off! 

      Please note the pickup times this week.  Any questions, call Coach Eden 410-266-9304 home  410-703-9456 cell.

__________________________________________________
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RE: Team Dinner Thursday

 

 Anne Arundel Championship meet team dinner  Thursday after practice

at Camilla's 5 Thompson St. off Southgate Downtown

Annapolis's Homecoming Parade will begin 6:00 Thursday Downtown on Main St.

So let's all gather downtown and GET PSYCHED! 

 

Gay and Lars Henriksen

410-263-2413 

----- Original Message -----

From: Bobby Scott

To: aeharmon@gmail.com ; allison232@aol.com ; Amanda ; Jim Anderson ; Nathan Bickell ; Blog ; Eliza Bloom ; Leon Bloom ; Andrew Bowen ; Nick Cerverizzo ; cswensen11@comcast.net ; denswen@comcast.net ; Scott Eden ; Will Eden ; Finley Ferro ; Tiffany Foster ; Melanie Gallo ; Tod Geimer ; Phoenix Geimer ; Montana Geimer ; Montana Geimer ; ghinteriors@mindspring.com ; Nikki Gooding ; Mike Greason ; Erin Harmon ; Luke Hart-Moynihan ; Luke Hart-Moynihan ; Camilla Henriksen ; Lars henriksen ; howsejo@comcast.net ; Mary Howser ; Kathryn Howser ; Travis Jackson ; Pam Jackson ; Drew Jackson ; Erica Juras ; Amy Juras ; Nik Korbelak ; Stacy Korbelak ; Annabel Lobe ; Jason Mao ; Dan Masterson ; Lauris McQuoid-Greason ; Meredith McQuoid-Greason ; Lindsey Miller ; Julia Miller ; Casey O&#39;Brien ; pguth@verizon.net ; Steve Rogers ; Shawn ; sheri_amiller@comcast.net ; Christian Smooth ; stephen.guth@verizon.net ; Kelsey Swensen ; tinafoster@prodigy.net ; Connor Toomey ; Pam Toomey ; Jim Toomey ; Erik Westlund ; SaBria York ; Sharon Zingler ; Dylan Zingler ; Bill Zingler

Sent: Sunday, October 21, 2007 9:18 PM

Subject: Training / Racing this week

This week we'll work hard on Monday, do a few 400's at race pace on Wednesday, and run in the county championships on Friday.

Monday 10/22/07  3:15 PM to 5:15 PM    Movement prep, 1 mile warmup on the field loop,   300 meters/ 600 meters/ 300 meters/ 600 meters/ 300 meters/ 600 meters/ 300 meters with an approximately 2 minute rest after each interval.  We'll start each 600 3 minutes after the start of the preceding 300, and start each 300 4 minutes after the start of the preceding 600 (if you're confused, don't worry - Erik knows how it is to go).   Effort is to be at the same level as last week for these intervals.  This is a hard workout and because it's anaerobic it's effects on your condition will be present on Friday.  Work hard because these are the workouts that will peak you.   1 mile warmdown, stretch.

Tuesday  10/23/07   3:15 PM to 5:15 PM   Movement prep, core, drills, jump rope, (no speed ladder), 30 minute recovery run, weights, rollers, stretch.

Wednesday 10/24/07   3:15 PM to 5 PM   Movement prep, 1 mile warmup, 4 x 400 meters on the field loop at race pace with a 400 meter jog recovery - this is to help you focus on race pace and is not a hard workout - do not race these.  1 mile warmdown.  Stretch.

Thursday  10/25/07  3:15 PM to 4:30 PM   Movement prep, 30 minute easy run, stretch.

Friday  10/26/07  Anne Arundel County Championships  - South River HS - 2 PM.  GET PSYCHED!

Saturday 10/27/07  Amazing - a day off! 

      Please note the pickup times this week.  Any questions, call Coach Eden 410-266-9304 home  410-703-9456 cell.

__________________________________________________
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Re: Team Dinner Thursday

Anne Arundel Championship meet team dinnerThursday after practice

at Camilla's 5 Thompson St. off Southgate Downtown

Annapolis's Homecoming Parade will begin 6:00 Thursday Downtown on Main St.

So let's all gather downtown and GET PSYCHED!

----- Original Message -----

From: Bobby Scott

To: aeharmon@gmail.com ; allison232@aol.com ; Amanda ; Jim Anderson ; Nathan Bickell ; Blog ; Eliza Bloom ; Leon Bloom ; Andrew Bowen ; Nick Cerverizzo ; cswensen11@comcast.net ; denswen@comcast.net ; Scott Eden ; Will Eden ; Finley Ferro ; Tiffany Foster ; Melanie Gallo ; Tod Geimer ; Phoenix Geimer ; Montana Geimer ; Montana Geimer ; ghinteriors@mindspring.com ; Nikki Gooding ; Mike Greason ; Erin Harmon ; Luke Hart-Moynihan ; Luke Hart-Moynihan ; Camilla Henriksen ; Lars henriksen ; howsejo@comcast.net ; Mary Howser ; Kathryn Howser ; Travis Jackson ; Pam Jackson ; Drew Jackson ; Erica Juras ; Amy Juras ; Nik Korbelak ; Stacy Korbelak ; Annabel Lobe ; Jason Mao ; Dan Masterson ; Lauris McQuoid-Greason ; Meredith McQuoid-Greason ; Lindsey Miller ; Julia Miller ; Casey O&#39;Brien ; pguth@verizon.net ; Steve Rogers ; Shawn ; sheri_amiller@comcast.net ; Christian Smooth ; stephen.guth@verizon.net ; Kelsey Swensen ; tinafoster@prodigy.net ; Connor Toomey ; Pam Toomey ; Jim Toomey ; Erik Westlund ; SaBria York ; Sharon Zingler ; Dylan Zingler ; Bill Zingler

Sent: Sunday, October 21, 2007 9:18 PM

Subject: Training / Racing this week

This week we'll work hard on Monday, do a few 400's at race pace on Wednesday, and run in the county championships on Friday.

Monday 10/22/07  3:15 PM to 5:15 PM    Movement prep, 1 mile warmup on the field loop,   300 meters/ 600 meters/ 300 meters/ 600 meters/ 300 meters/ 600 meters/ 300 meters with an approximately 2 minute rest after each interval.  We'll start each 600 3 minutes after the start of the preceding 300, and start each 300 4 minutes after the start of the preceding 600 (if you're confused, don't worry - Erik knows how it is to go).   Effort is to be at the same level as last week for these intervals.  This is a hard workout and because it's anaerobic it's effects on your condition will be present on Friday.  Work hard because these are the workouts that will peak you.   1 mile warmdown, stretch.

Tuesday  10/23/07   3:15 PM to 5:15 PM   Movement prep, core, drills, jump rope, (no speed ladder), 30 minute recovery run, weights, rollers, stretch.

Wednesday 10/24/07   3:15 PM to 5 PM   Movement prep, 1 mile warmup, 4 x 400 meters on the field loop at race pace with a 400 meter jog recovery - this is to help you focus on race pace and is not a hard workout - do not race these.  1 mile warmdown.  Stretch.

Thursday  10/25/07  3:15 PM to 4:30 PM   Movement prep, 30 minute easy run, stretch.

Friday  10/26/07  Anne Arundel County Championships  - South River HS - 2 PM.  GET PSYCHED!

Saturday 10/27/07  Amazing - a day off! 

      Please note the pickup times this week.  Any questions, call Coach Eden 410-266-9304 home  410-703-9456 cell.

__________________________________________________
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Re: Refreshments for Friday 10/26/2007

Hi All,
Counties are on Friday and I need donations of water, gatorade, cut up oranges/bananas/grapes/apples and some type of easily digested snack( i.e. pretzels,chewy granola bars) The runner's races begin at @ 2 PM(they will be at South River earlier) and the awards are scheduled for 5:15.

Please e-mail or call 410-267-9457 and let me know what you can provide. Thank you.

GO PANTHERS! Pam Jackson

Training / Racing this week

This week we'll work hard on Monday, do a few 400's at race pace on Wednesday, and run in the county championships on Friday.

Monday 10/22/07  3:15 PM to 5:15 PM    Movement prep, 1 mile warmup on the field loop,   300 meters/ 600 meters/ 300 meters/ 600 meters/ 300 meters/ 600 meters/ 300 meters with an approximately 2 minute rest after each interval.  We'll start each 600 3 minutes after the start of the preceding 300, and start each 300 4 minutes after the start of the preceding 600 (if you're confused, don't worry - Erik knows how it is to go).   Effort is to be at the same level as last week for these intervals.  This is a hard workout and because it's anaerobic it's effects on your condition will be present on Friday.  Work hard because these are the workouts that will peak you.   1 mile warmdown, stretch.

Tuesday  10/23/07   3:15 PM to 5:15 PM   Movement prep, core, drills, jump rope, (no speed ladder), 30 minute recovery run, weights, rollers, stretch.

Wednesday 10/24/07   3:15 PM to 5 PM   Movement prep, 1 mile warmup, 4 x 400 meters on the field loop at race pace with a 400 meter jog recovery - this is to help you focus on race pace and is not a hard workout - do not race these.  1 mile warmdown.  Stretch.

Thursday  10/25/07  3:15 PM to 4:30 PM   Movement prep, 30 minute easy run, stretch.

Friday  10/26/07  Anne Arundel County Championships  - South River HS - 2 PM.  GET PSYCHED!

Saturday 10/27/07  Amazing - a day off! 

      Please note the pickup times this week.  Any questions, call Coach Eden 410-266-9304 home  410-703-9456 cell.

__________________________________________________
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Practices Friday and Saturday

     Because school is out on Friday, we'll practice at 8 AM at the track at AHS.  Saturday's practice will be at 8 AM at South River HS, meeting at the XC course starting line.  Both practices will be over by 9:45 AM.                                                                         Coach Eden

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Fw: 2007 Anne Arundel County XC Championships

----- Forwarded Message ----
From: "Kiley, Patrick J" <PKILEY@AACPS.org>
To: "Kiley, Patrick J" <PKILEY@AACPS.org>; "Walter, Bernard P" <BWALTER@AACPS.org>; "Dobbs, Dana" <DDOBBS@AACPS.org>; "Slichter, Thomas S" <TSLICHTER@AACPS.org>; "MacNamara, Brianne" <BMACNAMARA@AACPS.org>; "Ward, Matthew R" <MRWARD@AACPS.org>; "Dorsey, Joshua A" <JADORSEY@AACPS.org>; "Purpura, Edward J" <EPURPURA@AACPS.org>; "Alcombright, Joshua J" <JALCOMBRIGHT@AACPS.org>; "Harte, Edward J" <EHARTE@AACPS.org>; "Holder, Nigel J" <NJHOLDER@AACPS.org>; "McPhail, Elmer J" <EMCPHAIL@AACPS.org>
Cc: "Wirfel, Charlene M" <CWIRFEL@AACPS.org>; "Carroll, Joshua A" <JACARROLL@AACPS.org>; "Klingel, David Nicholas" <DKLINGEL@AACPS.org>; scottygrow@yahoo.com; "Legrand, Greg M" <GLEGRAND@AACPS.org>; "Myers, William T" <WTMYERS@AACPS.org>
Sent: Wednesday, October 17, 2007 12:02:40 PM
Subject: 2007 Anne Arundel County XC Championships

Coaches:

 

Attached please find the information sheet for the 2007 Anne Arundel County Cross Country Championships. As you are aware, this year's event will be hosted by South River on Friday, October 26. As a reminder, all entries are due to Nigel Holder today via e-mail.

 

Please pay close attention to the section of the information sheet regarding parking. We cannot have any interference with 1:55 p.m. dismissal procedures.

 

If there are any questions or concerns, please direct them to me ASAP.

 

Thanks!

 

Hope all is well. -- PK

 

********************************

Patrick Kiley

South River High School
English Teacher

Yearbook Adviser

Head XC Coach

pkiley@aacps.org

********************************

---

From: Kiley, Patrick J
Sent: Sat 10/13/2007 11:00 AM
To: Kiley, Patrick J; Walter, Bernard P; Dobbs, Dana; Slichter, Thomas S; MacNamara, Brianne; Ward, Matthew R; Dorsey, Joshua A; Purpura, Edward J; Alcombright, Joshua J; Harte, Edward J; Holder, Nigel J; McPhail, Elmer J
Cc: Wirfel, Charlene M; Carroll, Joshua A; Klingel, David Nicholas; scottygrow@yahoo.com; Legrand, Greg M
Subject: RE: Saturday, October 20 - XC Course

XC Coaches:

 

Please disregard the e-mail I sent on Tuesday regarding practicing on the XC course at South River on Saturday, October 20. According to Greg Le Grand, this raises a number of issues regarding athletes and self transportation.

 

You will be receiving an e-mail from Nigel Holder this week regarding your entries for the County XC Championships. I will be sending out an informational sheet next week via e-mail giving all pertinent details regarding the meet.

 

Please let me know if there are any questions or concerns.

 

Thanks!

 

Hope all is well. -- PK

 

********************************

Patrick Kiley

South River High School
English Teacher

Yearbook Adviser

Head XC Coach

pkiley@aacps.org

********************************

---

From: Kiley, Patrick J
Sent: Tue 10/9/2007 6:43 PM
To: Walter, Bernard P; Dobbs, Dana; Slichter, Thomas S; MacNamara, Brianne; Ward, Matthew R; Dorsey, Joshua A; Purpura, Edward J; Alcombright, Joshua J; Harte, Edward J; Holder, Nigel J; McPhail, Elmer J
Cc: Wirfel, Charlene M; Carroll, Joshua A; Klingel, David Nicholas; scottygrow@yahoo.com
Subject: Saturday, October 20 - XC Course

Coaches:

 

The course will be marked next Friday, October 19 for any teams wishing to come to South River Saturday morning and run the course. Please let me know if you will be coming so I may alert the appropriate people at South River. I will be there with my team just before 7 a.m.

 

I will have additional information coming out next week in regards to the event. I ask in advance, however, that you tell your XC parents not to interfere with 1:55 p.m. dismissal procedures at South River. All XC busses should park@ CAT-South. Just stay to the right of the school and drive past the track. It will be in front of you.

 

Thanks!

 

Hope all is well. -- PK

 

********************************

Patrick Kiley

South River High School
English Teacher

Yearbook Adviser

Head XC Coach

pkiley@aacps.org

********************************

__________________________________________________
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Training this week

     This week we'll run a 2 mile time trial on Tuesday, run intervals on Friday, and a long run on Saturday.  Please note the late pickups on Monday, Wednesday, and Thursday.

Monday 10/15/07    3:15 PM to 5:30 PM    Movement prep, core, drills, jump rope, 40 minute recovery run, weights, rollers, stretching.

Tuesday 10/16/07    3:15 PM to 5:15 PM   Movement prep, 1 mile warmup on the field loop, 2 mile time trial, 1 mile warmdown, stretching.

Wednesday 10/17/07    3:15 PM to 5:30 PM  Movement prep, core, drills, 40 minute recovery run, weights, stretching.

Thursday 10/18/07    3:15 PM to 5:30 PM  Movement prep, core, drills, jump rope, speed ladder, 40 minute recovery run, weights, rollers, stretching.

Friday 10/19/07     2:15 PM to 4:15 PM   Movement prep, 1 mile warmup on the field loop, 3 x 600 meters and 2 x 400 meters, starting an interval every 5 minutes, 1 mile warmdown, stretch.

Saturday 10/20/07   9AM to 10:30 AM   Movement prep, 60 minute run, stretch.

              Any questions, call Coach Eden 410-266-9304 home or 410-703-9456.

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Great Falls trip cancelled

Due to lack of runner's time availability, the Great Falls trip is cancelled.   We'll run Saturday morning at 9 AM at Annapolis High School, and finish by 11 AM.   Coach Eden

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Workouts this week

     The workouts this week will be:
Tuesday  10/9/07    3:15 PM to 5:15 PM  Movement prep, 1 mile warmup on the field loop, 3 x 500 meters starting every 5 minutes, 4 x 300 meters starting every 4 minutes, goal times to be announced, 1 mile warmdown, stretch.

Wednesday 10/10/07   3:15 PM to 5:30 PM  Movement prep, core, drills, 40 minute recovery run, weights, rollers, stretch.

Thursday 10/11/07    3:15 PM to 5:15 PM  Movement prep, 1 mile warmup on the field loop, 4 x S curve starting at the bridge and finishing 100 meters past the top, turning left and recovering back to the bridge, return to the track for 4 x 200 meter cutdowns, 1 mile warmdown on the field loop, stretch.

Friday 10/12/07     2:15 PM to 4:30 PM  Movement prep, core, drills, speed ladder, 40 minute recovery run, weights, rollers, stretch.

Saturday 10/13/07   8 AM  Meet outside Subway on Riva Rd and go to Great Falls, details to be provided in later email.   Questions, call Coach Eden 410-266-9304 home,  410-703-9456 cell.

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Doc Jones Invitational Photos

	you're invited to view Allison's photos! plus, get 20 FREE prints when you upload your photos to Snapfish
		Doc Jones Invitational 235 photos		Allison says... Hello all-- I have so many track and XC photos that I have never shared, I decided to start with last weekend and work my way back through this year and last. I missed the girls JV race this time, but will send photos from other JV races soon. If you want to sign in on this account, email is ahsxc07@yahoo.com, password is panthers. Thanks!! Allison       why Snapfish? we're the #1 online photo service top-quality prints at the lowest price - just 12¢ each create photo cards, books & more with your photos
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RE: Monday's workout

Hi --

 

Montan Geimer may have left her size 7 1/2 mens white, navy blue & silver, Saucony Kilkenny spikes at the track yesterday.  If anyone found them, please let us know.  The home number is 410.349.0945.

 

Thanks,

 

ww

-----Original Message-----
From: Bobby Scott [mailto:scottygrow@yahoo.com]
Sent: Sunday, October 07, 2007 4:46 PM
To: aeharmon@gmail.com; allison232@aol.com; Amanda; Jim Anderson; Nathan Bickell; Blog; Eliza Bloom; Leon Bloom; Andrew Bowen; Nick Cerverizzo; cswensen11@comcast.net; denswen@comcast.net; Scott Eden; Will Eden; Finley Ferro; Tiffany Foster; Melanie Gallo; Tod Geimer; Phoenix Geimer; Montana Geimer; Montana Geimer; ghinteriors@mindspring.com; Nikki Gooding; Mike Greason; Erin Harmon; Luke Hart-Moynihan; Camilla Henriksen; Lars henriksen; howsejo@comcast.net; Mary Howser; Kathryn Howser; Travis Jackson; Pam Jackson; Drew Jackson; Erica Juras; Amy Juras; Nik Korbelak; Stacy Korbelak; Annabel Lobe; Jason Mao; Dan Masterson; Lauris McQuoid-Greason; Meredith McQuoid-Greason; Lindsey Miller; Julia Miller; Casey O&#39;Brien; pguth@verizon.net; Steve Rogers; Shawn; sheri_amiller@comcast.net; Christian Smooth; stephen.guth@verizon.net; Kelsey Swensen; tinafoster@prodigy.net; Connor Toomey; Pam Toomey; Jim Toomey; Erik Westlund; SaBria York; Sharon Zingler; Dylan Zingler; Bill Zingler
Subject: Monday's workout

        Please note that Monday's workout will be from 3:15 PM to 5:30 PM so we can get in all aspects of the recovery day workout.                   Coach Eden

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Monday's workout

        Please note that Monday's workout will be from 3:15 PM to 5:30 PM so we can get in all aspects of the recovery day workout.                   Coach Eden

---

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Training this week

I was pleased to hear of the many excellent performances on Saturday and that the meet went well. I thank the athletes, their families, and the coaches for their efforts. This week we'll recover on Monday, run intervals on Tuesday, recover on Wednesday, run a hill workout on Thursday, recover on Friday, and run a long run on Saturday. I'd like for us to go to Great Falls on Saturday morning and use the Billy Goat Trail and the C&O Canal Towpath for a long run, then eat lunch at Potomac Pizza, then return in the early afternoon. Please let me know if you can't go, and if any parents can help with transportation, let me know. I'm still out of town, so I won't write out a fully detailed schedule for the week at this time. Coach Eden

Billy Goat Trail

something interesting

Hey all,

My dad sent me this article a few days ago. I know the main thing is swimming, but there is something about running in it, too. It's very short and will leave you with your mouth hanging open! Check it out: http://www.cnn.com/2007/WORLD/asiapcf/10/04/china.swimmmer.ap/index.html

See you Monday!
Kelsey

P.S. Great job at the meet yesterday, everyone!! <3

Re: AHS Saturday 10/6 Meet Information

You guys were awesome today burning up the course!  Thanks for the inspiration.  Super job.

 

Jim Anderson

ccmandy@aol.com wrote:

Overall, today's race went very well! You guys showed everyone how S curve should be run :)
Several people were asking for their times and they are as follows:
 
Girls                                                  Boys
Casey   22:10                                     Nate 18:29
Kelsey  22:48                                     Stephen 19:11
Lindsay  23:09                                    Dylan  20:07
Kathryn 23:19                                     Nic   20:08
Erica     24:18                                     Luke  20:41
Tiffany 25:02                                      Connor  20:56
Montana 25:07                                    Johnny 22:30
Erin   26:06                                         Phoenix 22:35
Sabria 26:32                                       Travis  23:37
Lauris 27:01
Eliza 27:27
Julia 27:52

Congratulations on a job well done and thank you for helping out with our home meet - it was greatly appreciated!

See everyone at practice monday
        
       Coach Amanda

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Re: AHS Saturday 10/6 Meet Information

Wow -- Amanda and I didn't even plan on sending those together. Thanks again!

On 10/6/07, ccmandy@aol.com < ccmandy@aol.com> wrote:

Overall, today's race went very well! You guys showed everyone how S curve should be run :)
Several people were asking for their times and they are as follows:
 
Girls                                                  Boys
Casey   22:10                                     Nate 18:29
Kelsey  22:48                                     Stephen 19:11
Lindsay  23:09                                    Dylan  20:07
Kathryn 23:19                                     Nic   20:08
Erica     24:18                                     Luke  20:41
Tiffany 25:02                                      Connor  20:56
Montana 25:07                                    Johnny 22:30
Erin   26:06                                         Phoenix 22:35
Sabria 26:32                                       Travis  23:37
Lauris 27:01
Eliza 27:27
Julia 27:52

Congratulations on a job well done and thank you for helping out with our home meet - it was greatly appreciated!

See everyone at practice monday
        
       Coach Amanda

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--
Erik Westlund
email: edbwestlund@gmail.com
phone: +1 410-507-9414

AHS Saturday 10/6 Meet Information

Overall, today's race went very well! You guys showed everyone how S curve should be run :)
Several people were asking for their times and they are as follows:
 
Girls                                                  Boys
Casey   22:10                                     Nate 18:29
Kelsey  22:48                                     Stephen 19:11
Lindsay  23:09                                    Dylan  20:07
Kathryn 23:19                                     Nic   20:08
Erica     24:18                                     Luke  20:41
Tiffany 25:02                                      Connor  20:56
Montana 25:07                                    Johnny 22:30
Erin   26:06                                         Phoenix 22:35
Sabria 26:32                                       Travis  23:37
Lauris 27:01
Eliza 27:27
Julia 27:52

Congratulations on a job well done and thank you for helping out with our home meet - it was greatly appreciated!

See everyone at practice monday
        
       Coach Amanda

---

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Today's meet

I just wanted to thank all the athletes and their parents for their efforts today. It was a bit of a chaotic day indeed, between making sure the new course was in order and functional while making every effort to assure all of the team was ready to run and run well. But in the end, all of the races went off without a hitch, we had several breakthrough performances from our athletes, and the feedback from other teams about the course and the meet was very positive!

Wouldn't have happened without all of your effort and time. It doesn't go unnoticed.

Thanks again and have a great weekend.

Best wishes,

Coach Erik

AHS Saturday 10/6 Meet Information

As you know, tomorrow is the our home Cross Country meet.

 

Because it is our home meet, I am asking that everyone -- boys, girls, varsity, and JV -- be there at 10am. It is our home meet, so the coaching staff and meet officials will need help with certain things from the athletes. Beyond that, you should be there to cheer on your fellow teammates running in different races!

 

If you have a valid reason for not being there, let us know ahead of time.

 

Here is the race schedule:

 

10:00: Boys D Race   Large AND small schools together -- we have no one running in this

10:40: Boys C Race   Large AND small schools together

 

11:10: Girls B (JV) Race  Large AND small schools together ---- Girls JV will run in this race

 

11:50: Boys B (JV) Race  [Large/small] ---- Boys JV will run in this or the next race,

12:20: Boys B (JV) Race  [Large/small]     an announcement will be made race day

 

12:50: Girls Varsity Race  [Large/small]   Girls Varsity will run in this or the next race,

1:25:  Girls Varsity Race   [Large/small]        an announcement will be made race day

 

2:00: Boys Varsity Race   [Large/small]   Boys Varsity will run in this or the next race,

2:30: Boys Varsity Race   [Large/small]       an announcement will be made race day

 

As you see, there will be both large and small school varsity races. Annapolis is a large school, but it has not yet been made clear whether large or small school races go first, so please be prepared for the earlier race if you want to spectate or if for any reason you cannot make it here at 10am.

 

We look forward to seeing everyone out there cheering on the AHS team!

 

Please send any questions my way.

 

Best wishes,

Erik