The End of 2011 Cross Country Season

Aug 22 was the beginning of our season and we had a great group of runners who did everything we asked and ran many PRs. It was great to see them improve each week. It was also a pleasure to share my mornings, breakfasts and many weekends with the runners!

Nov 12th we had a great regional race with our top runner winning the region and advancing to Nationals. We had a great time in San Antonio, TX

Today, Nov 19th marks the end of the season. The national experience was a great one with Sophia finishing 31st and being named an All American. Congrats to Sophia and a big thank you to my assistant Holly Breen. Today is definitely the greatest day of my cross country coaching career!

Fall Break Brings Fun in Frederick, Md.

Believe it or not, fall break as already come and gone on the Mary Baldwin campus. While many students went home for some much needed rest and relaxation, the members of the cross country team that chose to stay behind, embarked on their own little adventure. On Friday October 14, five of us, myself and my assistant included, loaded up for a little road trip. Our ultimate destination was Frederick, Maryland, where the ladies were to compete in a 5k race at Hood College. With the race not being until Saturday morning, that meant we had plenty of time for a little bit of fun.

On our drive to Frederick, we stopped to pick up lunches for a little picnic I had planned at Harper’s Ferry. Many of my runners had never been to this historical site, and with peak fall foliage weekend almost upon us, I thought it would be the perfect break from the road. While stopped, the team ventured down to the lower town of Harper’s Ferry where we were able to freshen up on our history a little and enjoy the scenic views.

Later that day, we made it to our final destination with time to spare. Seeing another opportunity for fun, we ventured out to a local running store where the ladies were able to spend as much or as little as their pockets would allow. Once the shopping trip was complete, it was time to head back to the hotel for a quick nap before dinner. With the numbers being on the smaller side for this excursion, we decided to partake in something a little nicer at a nearby Italian restaurant. The conversation was great and all involved truly enjoyed themselves. So many times during the season, the ladies on the team become so accustom to looking at one another as simply teammates. They forget how much they really do have in common in other areas of their life. It did my heart good to know that they we were all enjoying each other’s company so much.

By the time meet morning rolled around, the MBC runners were well rested and ready to race. Even though the weather was a little windy, the sun was out, and it was a beautiful day. The 5k course looped around the Hood College campus and was completely flat.  Sophomore runner, Sophia Stone, took first place with a time of 19:12, a finish that would have easily achieved her a top 10 finish in the men’s race. Amanda Fadden (FR) was second for the MBC team coming in with a time of 24:10, followed by upper classman Lucy Bruno.

Even though we didn’t have enough runners to make a team, it was a fun weekend for all involved. Just to end the trip on an especially sweet note, we made a quick stop for ice cream on the drive home.  At this point in the season, I feel this was just what the girls needed. Now that our conference meet is staring us down, the girls deserved something that would help take the pressure off and remind them just how fun it really is to be on MBC’s  Cross Country team!

Salisbury University Hosts 16 Team Invitational

Continuing her season of great races, sophomore, Sophia Stone finished second in the Don Cathcart Invitational hosted by Salisbury University on Saturday, October 1st.  Stone ran the 6K course in 21:17 finishing merely 11 seconds behind the first place competitor who was a DII runner.  Amanda Fadden was the second MBC runner to cross the finish line in 27:09 followed by Kimberly Denny at 27:58 and Carolyn Denny at 28:28.  While each competitor walked away with their own individual achievements, the team was able to hold onto an 11^th place finish, in a meet that consisted of 16 teams, whose abilities ranged the gambit.

While not all of our ladies were able to participate this past weekend, we still continued to show great improvements. All of our hard work combined with the flat course, proved to be a good confidence booster for all of my athletes. In retrospect, I am extremely glad I made this meet a part of our schedule this year. Despite the long drive the day prior and the day of, the meet was able to provide each of my runners with their own unique test. Some of my ladies needed to assess their competitive edge against faster runners, some needed to prove to themselves just how quickly they could move on a flat course. However, despite the individualized challenges they all faced, as they stepped up to the starting line on race morning, every one of them was reminded of why they run.

Once the starting boxes had been assigned, the MBC ladies looked to their left and looked to their right. They were surrounded by people just like themselves, young women that yearned for the competition, fierce challengers setting out to reach their goals. They were ready to race for the number one spot, a new personal record (PR), a new sense of accomplishment. And by the time they reached the finish line, all of them, MBC runners included, had proven to themselves and the cheering crowds that in cross country, when the pain of racing sets in, it’s just a sign to push even harder.  

It’s good to see the competitive spirit alive and well in my runners. While I can provide them with the workouts, only they can believe in themselves enough to give that final finish line kick. After all, running is a sport of visualization, and as our championship meets draw near, it is my hope, their visualizations for continued success, will become a reality.

Maroon Invitational

The Mary Baldwin ladies took to the start line once more this past Saturday as Roanoke College hosted the Maroon Invitational. The race was held in Salem at Mowles Spring Park and consisted of 5k spanning open fields and switchback hiking terrain. Despite the threat of rain the race went off without a hitch. Sophomore, Sophia Stone, once again, took the individual women’s title with a time of 19:43. This speedy time was not only enough to put her on the podium but set a new Mary Baldwin College 5K record of as well! Jessica Nevins was the former record holder who set the bar at 20:17 back in 2005.

If the trend continues, it wouldn’t be surprising to see a continual change in the record book, as this weekend turned out to be a strong showing for the rest of our team as well. Freshman, Amanda Fadden, was our second squirrel to cross the finish with a time of 24:49. Coming in third and not far behind was Kimberly Denny who completed the course with a time of 25:21, just ahead of Carolyn Denny who pulled off a strong 26:15.  Upperclassmen Samantha McNair and Pauline Langston had an exciting teammate battle, coming in a mere 9 seconds apart, bringing them across the line at 28:50 and 28:59.

Overall it was a successful weekend, and the ladies really enjoyed the course.  Despite their long week of workouts heading into the meet, they were all still able to walk away with performances they could be proud of. As we continue our training, the ladies will begin to prepare for their October 1^st meet in Salisbury, Maryland. This will be the flattest course the team has seen so far this season, and I am anxious to find out just how fast their little legs will move.

A Variety of Workouts and A Variety of Weather

This week was a non race week, so we picked up the intensity of our work a bit.  We started the week with a long run on a new route which was "only a bit hilly".  I am sure the ladies might disagree with that, but come on this is Staunton!  We had our usual weight training on Monday which included legs, abs and arms and then a wonderful 400 workout on Tuesday.  Wednesday we headed out for a new 6 miler and then Thursday 30x30 workout on the VSDB Soccer field.  This morning we did some Tempo work and watched the sun come up over the cow fields.

Weather wise we had heat, humidity, perfect weather, rain and a lovely 41 this morning.  Ah....life in the Shenandoah Valley!

The team worked hard during this challenging week and I am proud of each runner.  We are putting in the workouts that will make us stronger and I think we are all beginning to believe!

Washington & Lee - First 6K Of The Season

The MBC Fighting Squirrels competed in their first 6K race of the season at Washington and Lee University. It was an all-around strong showing. Top runner, Sophia Stone, took first place with a time of 23:19, improving her time from last year by 1:39 (which in the world of cross country is HUGE).  The combined team score was low enough to get them a 4^th place finish, but individual improvements seemed to be the real highlight of the day.

Even though this was the first 6K this season for the team, when the 5K times from our meet at Southern Virginia University were converted to a 6K distance, all of the ladies improved. As stated before in prior postings, I am confident we are headed in the right direction and our training is going to pay off.

When reflecting on the race during the commute back to school, all of the ladies agreed that the pain of racing is unavoidable. However, on that particular day of competition, they felt stronger, faster, and more confident than they had only one week prior. Just think where we will be in late October when the conference championship rolls around.

Once again, hats off to all of my ladies for their hard work and dedication this week!

Sizziling Season Opener

Over the tree and up the big hills, around Southern Virginia's course they went. On Saturday, September 3rd, the cross country ladies competed at the season opener hosted by Southern Virginia University. According to the MBC cross country team, the course was a grueling trail through the woods that not only had multiple hills but even required a little hurdling action as they cleared a tree in their path.

Despite the toughness of the course combined with extremely warm temperatures, our ladies remained mentally tough and stayed strong to the finish. While there's always room for improvement in the world of athletics, the right mindset is a foundation that is imperative. Our ladies definitely proved this past weekend, that despite first meet jitters, they are ready to take on the rest of the season.

In the end, Sophia Stone (Soph), took first place in the women's race with a time of 21:36. In the overall team standing, MBC came in a comfortable second. Our top five consisted of three freshmen, one sophomore, and one junior. To say we have a young team would be accurate, but the great thing about being young is having so much room to develop. With the competitive spirit alive and well, I am counting down the days until we step up to the starting line once more. I believe in our training plan and I believe in my runners.

Bring on Washington and Lee (Saturday, Sept. 10)!

Next stop...First meet of the season!

As our first week of regular training comes to a close, I couldn't be any prouder of the effort put forth by my athletes. No only did they soldier through our first week of preseason training with two-a-day practices, they have adjusted to our new routine of 6 A.M. workouts and hectic student schedules like true professional.

Heading into our first meet tomorrow morning at Southern Virginia University, I am excited to see what my athletes will bring to the course. I am confident this will be a great starting point to a very positive season. While physical ability is always top priority in cross country racing, tomorrow will be a trial of racing mentality, as five of our runners are competing at the college level for the first time.

At this point the team should be relaxing and entering the last phase of race day preparation. Some of the things we tell our girls to focus on include but are not limited to:

• Drinking plenty of water
• Eating items that are familiar and race day friendly
• Practicing their race strategy in their heads
• Packing race day items before the morning of the race
• Scheduling an early bedtime to ensure plenty of race day energy
• Setting two alarms to prevent being late for bus departure

At this point, the only thing left to say is GOOD LUCK to the 9 MBC women that will be representing us tomorrow.

Let the season begin!

Cross Country - A Good Week

The MBC Cross Country team is back and running.  The week before classes started gave us the opportunity to introduce samples of the workouts we will complete during the season.

There are 12 ladies out for the team and each and every one of them has been working hard each day.

Last night we had a Sports Performance Dietitian speak with the group about fueling their performance.  I believe we all were able to take home something that will make us a better runner.

Saturday morning, we will close the week with an early morning long run and make breakfast together.
Looking forward to the season!

Saturdays

Only a few more Saturdays and then the day will take on a whole new meaning - Race Day!

The Squirrels will begin this year with a Dual Meet at Southern Virginia University on Sept 3rd!

The schedule will be rounded out with meets at Washington and Lee, Roanoke, Salisbury (Because it is the course closest to what we will see at Regionals), Hood, Conference and then the big trip to Texas for NCAA South/Southeast Regionals!

Racing makes all those early morning practices worthwhile and I can't wait to see the 2011 Cross Country Team RACE!!!!

Cross Country 2011

Cross Country athletes will return to Mary Baldwin on Aug 21 to begin practice bright and early on Aug 22nd.  The team will return All South Southeast Runner Sophia Stone for her sophomore year.  Also returning for the Squirrels are Samantha McNair, Leslie Gann, Victoria Barrett, Erika Goodwin, Amanda Harrison and Kiana Heath.  Their will be six freshman joining the team led by Amanda Fadden from North Carolina.

Coach Breen and I are looking forward to the arrival of the runners and a great season!