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YORKTOWN Athletics

Home of the Patriots

YORKTOWN Athletics

Home of the Patriots

Team News.

Team News

3 months ago @ 6:12PM

Team Meeting 5/29

Hope everyone is having a great end to their school year. I just wanted to reach out regarding an informational XC meeting that will be held next Wednesday(5/29) in Patriot Hall @ 3:15. Below are the topics we plan to discuss below. -Summer Training Plans -Early Season Practice Expectations -Equipment(watch, water bottle, mini-band, training shoes, spikes) -Q/A Please let me know if you have any questions. Otherwise I look forward to seeing everyone next Wednesday. Thanks.

Team News

3 months ago @ 8:40AM

Liberty District Outdoor Track & Field Championship info

The order of events and time schedule for the Liberty District Outdoor Track & Field Championships to be held at South Lakes High School Tuesday and Wednesday, 5/14-15 has been finalized and is posted on "team files" on the outdoor track site.

Team News

4 months ago @ 9:40AM

Sports physicals for 2019-2020 school year

Yorktown's athletic training office has arranged to offer on-site physicals on May 29 from 5-7 pm.  Physicals conducted on May 29 will be valid for all summer green days as well as participation during the entire 2019-20 school year.

 

The physicals cost $35 with all proceeds going to the Yorktown Athletic Training department.

 

Please contact Lanay Coleman Burke at lanay.burke@apsva.us to schedule an appointment. 

 

Appointments always fill up quickly.

 

Team News

5 months ago @ 8:58PM

Outdoor track apparel

This is a reminder that YHS outdoor track apparel may be ordered by going to yorktownsports.org

Click on "spring", then "outdoor track", then "coed" and go to "team links". Click on "apparel".

Team News

5 months ago @ 2:18PM

Spring outdoor track apparel - 2019

The link to purchase spring outdoor track apparel has been posted. It may be found on yorktownsports.org      Go to "spring", then "outdoor track", then "coed". Now click on "team links" for ordering information. Please adhere to the deadline for ordering. Thank you!

Team News

6 months ago @ 10:42AM

Liberty District Meet rescheduled

Day Two of the Liberty District Indoor Track & Field Championships has been rescheduled for Friday, 2/8 at the Prince George's Sports & Learning Complex.  Student-athletes are excused from class at 1:30 p.m. and the bus will leave at 1:45 p.m. The meet will begin at 4:00 p.m. A time schedule with the order of events will be posted once available.

Team News

6 months ago @ 10:37AM

Liberty District Meet rescheduled

Day Two of the Liberty District Indoor Track & Field Championships has been rescheduled for Friday, 2/8 at the Prince George's Sports & Learning Complex. Student-athletes will be excused from class at 1:30 p.m. and the bus will leave at 1:45 p.m. The meet is scheduled to begin at 4:00 p.m. and a revised schedule of events will be posted when it becomes available.

Team News

6 months ago @ 9:22AM

Liberty District Meet postponed

Day Two of the Liberty District Indoor Track & Field Championship has been postponed for today (2/1/19) and further information will be sent out once it becomes available.

Team News

8 months ago @ 1:56PM

Indoor track apparel

For those wishing to purchase team apparel for indoor track, please use the order form that may be found in "team links" under "indoor track" on yorktownsports.org

Team News

9 months ago @ 10:34AM

Uniforms

Just wanted to send a reminder about uniforms.

If you are not planning to compete this indoor or outdoor track season, please turn your uniform into Coach Robertson if you haven't already. 

Tonight would be a great time to turn your uniform in, if you are coming to the awards night.

Please let me know if you have any questions. Thanks. 

Tom

Team News

9 months ago @ 7:03PM

Season Wrap Up and Awards Night Information

I wanted to take the time to wrap up the season now that it is officially over, after Saturday's state meet.
 
I also wanted remind everyone that the awards banquet will be on Thursday. Here is the note from the athletic department: Fall Athletic Awards Night will be on Thursday, November 15th at 7 pm in the cafeteria. All the teams will begin the evening together for refreshments. Each family is asked to bring a dessert to share. After the Presentation of the Awards, teams will then move to separate rooms for individual awards
 
As I have stated in several emails in the past, the goals for the season were self improvement and accountability. The lettering system was geared towards those concepts so I wanted to make sure I took the time to post the results of the final time trial that was held a few weeks ago, in addition to a few numbers from the athletes that competed at Districts and Regionals. It was great to see the improvement from day 1 of practice to the fall but now is the time to keep that momentum and good habits going as you head into 2019.
 
3200m time trials
 

Lettering Criteria: Performance: Being in the top 10 @ any varsity competition(DCXC will be top 10 total times, since the races are separated by grade), achieving the time goal for the timed 3200(13:00 boys, 14:00 girls), or improving by 10%. AND Accountability: Having 2 or less unexcused absences in the month of October. 

-Of the 47 that completed both time trials, all 47 improved, and 36 improved by 10% or greater
 
 
  First Week of Practice Last Week of September Last Week of October
Aniketan Pelletier 5:55 13:00 12:00
       
Owen Yingling 6:45   12:20
Will Poelnitz   13:00 12:28
Daniel Platt 7:23 13:41 12:28
Eric Hernandez 6:17 13:50 12:29
Tucker Wall 6:17 14:11 12:30
Jack Dempsey 6:50 13:13 12:34
Robert Suchyta 6:05 14:30 12:55
Charles Beall   15:45 13:13
Matthew Burke   15:31 13:17
Oscar Linehan-Siu 6:43 15:15 13:30
Josh LeMay 6:45 15:28 13:31
Charlie Gaylord 7:27 17:40 13:43
Eli Zehe 7:09 16:25 13:45
Alex Bookbinder   15:45 13:48
Elizabeth Koumans 7:37 14:11 13:52
Kevin Greico 6:19 15:47 14:05
Rose Von Eckartsberg 7:34 16:30 14:05
FIona Flaherty 7:18 15:12 14:06
Clare Rutenberg 7:21 15:10 14:10
Lexi Olsen 7:30   14:20
Ben Martin   16:56 14:33
Fiona Shephard 7:39 16:29 14:47
Evan Fillmore 7:29 17:40 14:50
Jacob Cannaday 7:41 NA 14:50
Katrina Gillen 7:51 17:49 14:51
Kevin Farrell 7:49 17:53 15:04
Morgan Feist 7:49 16:57 15:05
Jenna Schimenti 7:33 18:07 15:09
Sarah Roberts 7:02 16:32 15:30
Sammy Stultz 7:55 17:40 15:39
Maya Buell 9:12 NA 16:00
Allie Bruington 7:52 16:18 16:00
Alex Voth   19:00 16:22
Emma Tully   21:07 16:55
Grant Miller   17:45 16:59
Ellie Chloe 8:14   17:08
Jenna Knaack 10:12 21:07 17:40
Anna Robinson 9:30 21:07 18:45
Mackenzie Mangan 8:32 17:18 15:15
Hannah Knitting 9:46 21:07 18:53
Heidi Martinez 12:52 21:07 18:53
 
The varsity team that competed at Districts and Regionals improvement was evident by the fact that the boys improved their team average from 17:50 to 16:30 from the first meet to the last @ Burke Lake. The girls’ drop was even greater, 21:44 down to 19:13. 
 
All of this improvement is credit to your hard work during the season but also an indicator that there is more much work that can be done over the winter, spring, and summer of 2019 if you want to reach your potential as an runner.
 
On behalf of the rest of the coaching staff, I wanted to thank everyone for a great season.

Team News

9 months ago @ 1:16PM

Training Week of 10/29

Wednesday will be the final(optional) 1600TT for those not running @ the Regional Meet. If you are not planning to do indoor track, please turn your uniform into coach Robertson.  Thanks

Tuesday: Easy Run

Groups 1/2: 25 min easy run

Ropes/Rollers After

Boys Group 3: 1.1 loop + 4 laps + 4x100 strides

Group 4: 1.1 loop + 4 laps + 4x100 strides

Group 5: 1.1 loop + 4 laps + 3x100 strides

Group 6: 1.1 loop + 3 laps + 3x100 strides

Group 7: 1.1 loop + 3 laps + 3x100 strides

Group 8: 1.1 loop + 3 laps + 2x100 strides

Group 9: 1.1 loop + 3 laps + 2x100 strides

Group 10: 1.1 loop + 3 laps + 2x100 strides

Wednesday: Time Trial or Pre Race

Groups 1-2: 20 min run + 4x100m strides 

Groups 3-10: 1600m TT

Thursday: 

Bus For Regional Meet will leave @ 12:40

Boys: Race @ 3:00

Girls Race @ 3:30

Friday:

Groups 1/2: Pool(Track workout if you did not race @ the regional meet)

Hurdles/Ropes/Rollers After

Saturday:  9am practice (likely from Yorktown) 

Group 1: 20 min run  + 20-25 min pool

Group 2: 20 min run + 20-25 min pool

Sunday: 

OFF

Team News

10 months ago @ 7:50PM

Training Week of 10/22

If you are not running Districts this week, you will be running a 3200m time trial on Wednesday(10/24), there will be an opportunity for another time trial next Wednesday as well(10/31)Whether you are eligible for a varsity letter or not(via the attendance policy) we strongly encourage that you run the 3200m time trial. The goal is to see how much you have improved over the last few weeks of training. If you cannot make one of the Time Trial options, please let me know.

***Also, if you run the 3200 this week and would like to continue training through the week, please feel free to do so. If there is anyone who wants to improve their beginning of the year 1600 time, we will have a 1600 TT on (10/31) for those who already completed the 3200 TT***

Tuesday: Easy Run

 Boys Group 1: 25-35 mins

Boys Group 2: 25-35 mins

Girls Group 1: 25-35 mins

Girls Group 2: 25-30 mins

Strength work(1 set) after 

Boys Group 3: 1.1 loop + 4 laps + 4x100 strides

Group 4: 1.1 loop + 4 laps + 4x100 strides

Group 5: 1.1 loop + 4 laps + 3x100 strides

Group 6: 1.1 loop + 3 laps + 3x100 strides

Group 7: 1.1 loop + 3 laps + 3x100 strides

Group 8: 1.1 loop + 3 laps + 2x100 strides

Group 9: 1.1 loop + 3 laps + 2x100 strides

Group 10: 1.1 loop + 3 laps + 2x100 strides

Wednesday: Time Trial or Pre Race

Groups 1-2: 20 min run + 4x100m strides 

Groups 3-10: 

Thursday: 

Bus For Districts will leave @ 12:15

Boys: Race @ 2:30

Girls Race @ 3pm

Groups 3-10: Day Off, **no practice**

Friday:

Groups 1/2: Pool

Groups 3-10: 20 min easy run

Hurdles/Ropes/Rollers After

Saturday:  9am practice (likely from Yorktown) 

Group 1: 30 min run + 20-25 min pool

Group 2: 30 min run + 20-25 min pool

Group 3: 30 min run + 20-25 min pool

Group 4: 20 min run

Group 5: 20 min run

Group 6: 20 min run

Group 7: 20 min run

Group 8: 20 min run

Group 9: 20 min run

Group 10: 20 min run

Sunday: 

OFF

Monday: Strides or 200s on the track

Warm Up: 1.1 loop + 2-4 laps on the track(last .5 ins/outs)

Cool Down: 1m(Freshman), 1.5m(Soph), 2m(Jr/Sr)

Boys Group 1: 1200@ Goal 5k Pace + 4x200@ 36 w/ 200 jog

Boys Group 2: 1200@ Goal 5k Pace + 4x200@38 w/ 200 jog

Girls Group 1: 1200@ Goal 5k Pace+ 4x200@ 40 w/ 200 jog

Girls Group 2: 1200@ Goal 5k Pace + 3x200 @42 w/ 200 jog

Boys Group 3: 5x200@ 39 w/ 200 jog

Group 4: 5x200@42 w/ 200 jog

Groups 5: 8-9x100 strides w/ jog back recovery

Group 6:  8-9x100 strides w/ jog back recovery + 1.1 loop after

Group 7: 8-9x100 strides w/ jog back recovery + 1.1 loop after 

Group 8: 7-8x100 strides w/ jog back recovery + 3 laps on track after

Group 9: 7-8x100 strides w/ jog back recovery+ 3 laps on track after

Group 10: 7-8x100 strides w/ jog back recovery+ 3 laps on track after

Hurdles/Ropes/Rollers After

Team News

10 months ago @ 1:10PM

Bluemont Results 10/17

1 14257 Thomas Foti Yorktown 19.03

2 14269 Ben ingram Yorktown 19.15

3 14284 Owen Pliy Yorktown 19.18

4 14289 Collin Melly Yorktown 19.2

5 1073 Yerovi, Nicholas Herndon 19.36

6 1492 Palmer, Nicholas Washington-Lee 19.5

7 1044 Ghile, Natty Herndon 19.57

8 1500 Wisner, Paul Washington-Lee 19.59

9 1454 Bakke, Julius Washington-Lee 20

10 1046 Goodrich, Parker Herndon 20.03

11 1467 Drake, Ethan Washington-Lee 20.05

12 1057 Merkel, Zachary Herndon 20.09

13 1485 Mineau, Andrew Washington-Lee 20.09

14 1499 Williams, Kelton Washington-Lee 20.17

15 1455 Bardo, Peter Jude Washington-Lee 20.27

16 1033 Bergeron, Christopher Herndon 20.3

17 21045 Will Poellnitz Yorktown 20.4

18 1484 Mestre, Nicolas Washington-Lee 20.42

19 1469 Griffiths, Duncan Washington-Lee 20.43

20 1040 Elgin, Joseph Herndon 20.43

21 1450 Adams, Benjamin Washington-Lee 20.45

22 1036 Buley, Jackson Herndon 20.45

23 4254 ??

24 1039 Daly, Andrew Herndon 20.57

25 1070 Tran, Ethan Herndon 21

26 1051 Keppel, Will Herndon 21.03

27 1497 Tankersley, Max Washington-Lee 21.13

28 21049 Owen Yingling Yorktown 21.18

29 21048 Aniketan Pelletier Yorktown 21.24

30 14267 Karl Neff Yorktown 21.3

31 21066 Robert suchyta Yorktown 21.31

32 1481 Malatesta, Ryan Washington-Lee 21.32

33 1458 Bird, Erik Washington-Lee 21.38

34 1477 LaPiana, Francis ("Jay") Washington-Lee 21.39

35 1451 Anzaldi, Gavin Washington-Lee 21.4

36 1468 Gallant, Ryan Washington-Lee 21.42

37 14262 Harrison Beall Yorktown 21.47

38 1479 Lewis, Spencer Washington-Lee 21.55

39 21054 Charlie Beall Yorktown 22.04

40 14298 Daniel Platt Yorktown 22.1

41 1496 Sears, Andrew  Washington-Lee 22.11

42 1045 Gillingham, Conor Herndon 22.16

43 1493 Phillips, Tyler Washington-Lee 22.16

44 1061 Mutzig, Jack Herndon 22.21

45 1059 Mills, Isaac Herndon 22.22

46 14297 Tucker Wall Yorktown 22.24

47 14296 Jack Dempsey Yorktown 22.24

48 14283 Matthew Burke Yorktown 22.31

49 1072 Wemyss, Michael Herndon 22.32

50 1457 Biddle, Wyatt Washington-Lee 22.4

51 1472 Hubbard, Henry Washington-Lee 22.4

52 1062 Nielsen, Joshua Herndon 22.41

53 1470 Heatley, Jude Washington-Lee 22.47

54 1465 Danaceau, Parker Washington-Lee 22.48

55 14282 Eli Zehe Yorktown 22.49

56 1042 Frederickson, Jacob Herndon 22.52

57 1066 Ramadhan, Azhar Herndon 22.57

58 1065 Querubin, Christopher(Cod Herndon 22.58

59 1482 May, Winston Washington-Lee 23.21

60 1067 Rodriguez, Anthony Herndon 23.22

61 14279 Charlie Gaylord Yorktown 23.28

62 14260 Joshua LeMay Yorktown 23.28

63 21034 Eric Hernandez Yorktown 23.35

64 1498 Wakeman, Nicolas  Washington-Lee 24

65 14291 Kevin Grieco Yorktown 24.05

66 1668 ???? 24.05

67 14247 Alex Bookbinder Yorktown 24.33

68 21061 Colin Sartori Yorktown 24.43

69 14273 Grant Miller Yorktown 24.46

70 1463 Bruce, John Washington-Lee 24.47

71 14293 Ben Martin Yorktown 24.56

72 21070 Chris Putnam Yorktown 24.59

73 1060 Murphy, Dylan Herndon 24.59

74 14258 Jacob Cannady Yorktown 25.04

75 21059 Kevin Farrell Yorktown 25.4

76 1043 Gaitan, Diego Herndon 25.48

77 1478 Lawson, William Washington-Lee 25.59

78 21038 Alex Voth Yorktown 26.04

79 14242 Ryan Cole Yorktown 26.1

80 1453 Bablu, Fardeen  Washington-Lee 26.48

81 1501 Zervos, Thanos Washington-Lee 28.03

82 1471 Henderson, Aiden  Washington-Lee 28.03

83 1058 Milkiewicz, Michael Herndon 29.04

 

1 23:33.4 1577 Ella Wyman W-L

2 23:35.0 1557 Ally Obengerger W-L

3 23:43.1 1568 Lucy Robinson W-L

5 24:28.7 1564 Camilla Regalia W-L

6 24:36.4 21064 Lexi Olsen Yorktown

7 24:42.7 1522 Kate Ford W-L

8 25:03.9 1507 Ari Angerthal W-L

9 25:05.8 14264 Rose von Eckartsberg Yorktown

10 25:07.1 14097 Katrina Gillen Yorktown

11 25:12.4 1569 Annabel Rotchford W-L

12 25:21.7 21062 Fiona Shepherd Yorktown

13 25:24.3 1533 Elissa Hall W-L

14 25:37.9 1080 Isabella Ghile Herndon

15 25:40.7 1543 Karina Lazorchak W-L

16 25:45.5 1544 Alexis Lee W-L

17 25:45.9 1547 Isabel Mesa W-L

18 25:54.7 14276 Mackenzie Mangan Yorktown

19 25:57.4 1560 Annabel Phoel W-L

20 26:13.9 21058 Morgan Feist Yorktown

21 26:22.3 1572 Juliette Sellgren W-L

22 26:48.7 1510 Isabelle Bristol W-L

23 26:55.6 1565 Emilia Ridgeway W-L

24 26:58.3 1552 Mia Murphy W-L

26 27:05.0 1545 Lucy Mangum W-L

27 27:45.3 1523 Meghan Forsythe W-L

28 27:48.3 14263 Sammi Stultz Yorktown

29 27:49.7 1532 Megan Goodell W-L

30 28:01.2 1520 Anna Erskine W-L

31 28:01.5 14244 Sarah Roberts Yorktown

32 28:06.5 1505 Naomi Abramowicz W-L

33 28:08.6 1537 Maggie Hayes W-L

34 28:09.3 1541 Nandita Kulkarni W-L

35 28:19.4 1529 Jade Gjermundsen W-L

36 28:21.6 1514 Vera Cullen W-L

37 28:27.2 1521 Annabelle Erwin W-L

38 28:27.5 1555 Kealani Nickles W-L

39 28:28.9 1512 Mia Cachion W-L

40 28:41.6 21077 Genevieve Larsen Yorktown

41 28:42.6 1561 Zoe Powers W-L

42 28:43.1 1578 Annie Zetkulic W-L

43 28:45.5 1548 Shea Messman W-L

44 28:45.9 14288 Maya Buell Yorktown

45 28:58.9 1546 Elizabeth Marcus W-L

46 29:07.2 1540 Lucille Ingram W-L

47 29:13.8 21042 Emma Tulley Yorktown

48 29:14.1 1535 Liza Harold W-L

49 29:30.9 21032 Ellie Cloe Yorktown

50 29:32.8 1528 Mia Giacomo W-L

51 29:54.6 1576 Weerin Sumawong W-L

52 30:05.9 14093 Annie Meyer Yorktown

53 30:26.1 1511 Grace Ann Brown W-L

54 30:34.4 1567 Gemma Roberts W-L

55 31:38.2 1570 Sarah Russel-Hunter W-L

56 31:42.1 1538 Rachel Herrity W-L

57 32:02.0 1525 Cecilia Fosso W-L

58 32:04.1 14271 Jena Knaack Yorktown

59 32:14.7 1079 Julia Cartwright Herndon

60 32:59.7 21033 Heidi Martinez Yorktown

61 33:00.2 14265 Anna Robinson Yorktown

Team News

10 months ago @ 8:11AM

Training Week of 10/18

Bluemont Results will be posted as soon as I receive them. He is the training for the rest of the week

Friday:

Groups 1-4: Track Workout

Warm Up: Circle Drills + 1.1 + 4 laps(last 2 laps ins/outs) + Line Drills + 3x100m strides

Group 1: 1x1600@Goal first mile effort(for 2.98), 4 laps, 4x400@76-78 w/ 150 jog, jog to hill 4x100 uphill 

Group 2: 1x1600@Goal first mile effort(for 2.98), 4 laps , 4x400@79-81 w/ 150  jog, jog to hill, 4x100 uphill

Girls 1/ Boys Group  3: 1x1600@Goal first mile effort(for 2.98), 4 laps, 4x400@86-88 w/ 150 jog, jog to hill 3x100 uphill

Girls 2: 1x1600@Goal first mile effort(for 2.98), 4 laps, 3x400@91-93 w/ 150 jog. jog 10 hill 3x100 uphill

Group 4: 1x1200@4:25-4:30, 4 laps, 3x400@89-91 w/ 150 jog. Jog to Hill 3x100 uphill 

Strength Work After

Groups 3-10: 20-30 min easy run, unless instructed to cross train

Hurdles/Ropes/Rollers After

Saturday:  9am practice from Yorktown

Group 1: 20 min run + 20 min pool or XT

Group 2: 20 min run + 20 min pool or XT

Group 3: 20 min run + 20 min pool or XT

Group 4: 20 min run

Group 5: 20 min run

Group 6: 20 min run

Group 7: 20 min run

Group 8: 20 min run

Group 9: 20 min run

Group 10: 20 min run

Sunday: 

OFF

Monday: Strides or 200s on the track

Warm Up: 1.1 loop + 2-4 laps on the track(last .5 ins/outs)

Cool Down: 1m(Freshman), 1.5m(Soph), 2m(Jr/Sr)

Boys Group 1: 1200@ Goal 5k Pace + 4x200@ 36 w/ 200 jog

Boys Group 2: 1200@ Goal 5k Pace + 4x200@38 w/ 200 jog

Girls Group 1: 1200@ Goal 5k Pace+ 4x200@ 40 w/ 200 jog

Girls Group 2: 1200@ Goal 5k Pace + 3x200 @46w/ 200 jog

Boys Group 3: 5-6x200@ 39 w/ 200 jog

Group 4: 5-6x200@42 w/ 200 jog

Groups 5: 8-9x100 strides w/ jog back recovery

Group 6:  8-9x100 strides w/ jog back recovery + 1.1 loop after

Group 7: 8-9x100 strides w/ jog back recovery + 1.1 loop after 

Group 8: 7-8x100 strides w/ jog back recovery + 3 laps on track after

Group 9: 7-8x100 strides w/ jog back recovery+ 3 laps on track after

Group 10: 7-8x100 strides w/ jog back recovery+ 3 laps on track after

Hurdles/Ropes/Rollers After

Team News

10 months ago @ 1:22PM

Training Next 3 Days + Bluemont Bus Information

Here is the training for the the next 3 days. Tomorrow(10/17) is the last race we can enter everyone(Districts is just 10 runners on each side) but the next 2 Wednesdays(10/24, 10/31) we will have 3200m time trials. Whether you have are eligible for a varsity letter or not(via the attendance policy) we strongly encourage that you run the 3200m time trial. The goal is to see how much you have improved over the last few weeks of training. If you cannot make one of the Time Trial options, please let me know.

Tuesday: Turf Workout or Run + Strides

Group 1-2

Warm-Up: Circle Drills + Warm Up to Turf + 4 laps(last 2 laps “ins outs” + Line Drills

Boys Group 1: 1x1200@(80-82 pace), Jog 3 laps, 3-4x800@Cutdown(Start @ 2:55) w/ 60 sec jog, Jog to hill, 4x75m hills@ mile effort

Boys Group 2: 1x1200@(84-86 pace), Jog 3 laps, 3-4x800@CD(Start @3:02) w/ 60 sec jog, Jog to hill, 4x75m hills@ mile effort 

**If you are racing tomorrow, do a 3m run + 3x100 strides**

Girls Group 1: 1x1200@(92-94 pace), Jog 3 laps, 2x800@CD(Start @3:17) w/ 60 sec jog, 3x400@92 w/ 40-50 sec jog.  Jog to hill, 4x75m hills@ mile effort

Girls Group 2: 1x1200@(110-112 pace), Jog 3 laps, 2x800@CD(Start @3:45) w/ 60 sec jog, 2x400@95 w/ 40-50 sec jog.  Jog to hill, 4x75m hills@ mile effort(If not racing)

**If you are racing tomorrow, do a 3m run + 3x100 strides**

Boys Group 3: 1.1 loop + 4 laps on track + 4x100m strides + 4 lap cool-down

Group 4: 1.1 loop + 4 laps on track + 4x100m strides + 4 lap cool-down

Group 5: 1.1 loop + 4 laps on track + 4x100m strides + 4 lap cool-down

Group 6: 1.1 loop + 4 laps on track + 4x100m strides + 4 lap cool-down

Group 7: 1.1 loop + 3 laps on track + 3x100m strides + 3 lap cool-down

Group 8: 1.1 loop + 3 laps on track + 3x100m strides + 3 lap cool-down

Group 9: 1.1 loop + 2 laps on track + 2x100m strides + 2 lap cool-down

Group 10: 1.1 loop + 2 laps on track + 2x100m strides + 2 lap cool-down

Wednesday: Meet @ Bluemont or recovery 

Wear shoes for the race, not spikes

Buses will load @ 3:35 and leave @ 3:45

Boys Race@ ~5pm(Start Warm Up @ 4:30)

Girls Race@~5:30pm(Start Warm Up when boys start)

Groups 1-2(if not racing): 30-35 min easy run, unless instructed to cross train

Thursday: 

Boys Group 1: 35-45 min run + 4x100m strides + 2 lap CD

Boys Group 2: 35-45 min run + 4x100m strides + 2 lap CD

Girls Group 1:35-45 min run + 4x100m strides + 2 lap CD

Girls Group 2:30-35 min run + 4x100m strides + 2 lap CD

Group 5: 8 lap Circuit

Group 6: 8 lap Circuit

Group 7: 7 lap Circuit

Group 8: 7 lap Circuit

Group 9: 6 lap Circuit

Group 10: 6 lap Circuit

Team News

10 months ago @ 1:22PM

Training Next 3 Days + Bluemont Bus Information

Here is the training for the the next 3 days. Tomorrow(10/17) is the last race we can enter everyone(Districts is just 10 runners on each side) but the next 2 Wednesdays(10/24, 10/31) we will have 3200m time trials. Whether you have are eligible for a varsity letter or not(via the attendance policy) we strongly encourage that you run the 3200m time trial. The goal is to see how much you have improved over the last few weeks of training. If you cannot make one of the Time Trial options, please let me know.

Tuesday: Turf Workout or Run + Strides

Group 1-2

Warm-Up: Circle Drills + Warm Up to Turf + 4 laps(last 2 laps “ins outs” + Line Drills

Boys Group 1: 1x1200@(80-82 pace), Jog 3 laps, 3-4x800@Cutdown(Start @ 2:55) w/ 60 sec jog, Jog to hill, 4x75m hills@ mile effort

Boys Group 2: 1x1200@(84-86 pace), Jog 3 laps, 3-4x800@CD(Start @3:02) w/ 60 sec jog, Jog to hill, 4x75m hills@ mile effort 

**If you are racing tomorrow, do a 3m run + 3x100 strides**

Girls Group 1: 1x1200@(92-94 pace), Jog 3 laps, 2x800@CD(Start @3:17) w/ 60 sec jog, 3x400@92 w/ 40-50 sec jog.  Jog to hill, 4x75m hills@ mile effort

Girls Group 2: 1x1200@(110-112 pace), Jog 3 laps, 2x800@CD(Start @3:45) w/ 60 sec jog, 2x400@95 w/ 40-50 sec jog.  Jog to hill, 4x75m hills@ mile effort(If not racing)

**If you are racing tomorrow, do a 3m run + 3x100 strides**

Boys Group 3: 1.1 loop + 4 laps on track + 4x100m strides + 4 lap cool-down

Group 4: 1.1 loop + 4 laps on track + 4x100m strides + 4 lap cool-down

Group 5: 1.1 loop + 4 laps on track + 4x100m strides + 4 lap cool-down

Group 6: 1.1 loop + 4 laps on track + 4x100m strides + 4 lap cool-down

Group 7: 1.1 loop + 3 laps on track + 3x100m strides + 3 lap cool-down

Group 8: 1.1 loop + 3 laps on track + 3x100m strides + 3 lap cool-down

Group 9: 1.1 loop + 2 laps on track + 2x100m strides + 2 lap cool-down

Group 10: 1.1 loop + 2 laps on track + 2x100m strides + 2 lap cool-down

Wednesday: Meet @ Bluemont or recovery 

Wear shoes for the race, not spikes

Buses will load @ 3:35 and leave @ 3:45

Boys Race@ ~5pm(Start Warm Up @ 4:30)

Girls Race@~5:30pm(Start Warm Up when boys start)

Groups 1-2(if not racing): 30-35 min easy run, unless instructed to cross train

Thursday: 

Boys Group 1: 35-45 min run + 4x100m strides + 2 lap CD

Boys Group 2: 35-45 min run + 4x100m strides + 2 lap CD

Girls Group 1:35-45 min run + 4x100m strides + 2 lap CD

Girls Group 2:30-35 min run + 4x100m strides + 2 lap CD

Group 5: 8 lap Circuit

Group 6: 8 lap Circuit

Group 7: 7 lap Circuit

Group 8: 7 lap Circuit

Group 9: 6 lap Circuit

Group 10: 6 lap Circuit

Team News

10 months ago @ 6:19PM

Meet 10/10 Results

Here are the results from 2017 and 2018 for the County Meet. The course this year was slower due to some changes, muddy conditions in some spots, and adding the extra hill.

The best way to see if you improved from one year to the next would be to look at your overall place. That is the best way to figure out improvement year to year in most cases. 

Please let me know if you have any questions, thanks.

 

2017 Boys: http://www.zippyraceresults.com/searchrwt.php?ID=6858

2018 Boys: http://www.zippyraceresults.com/searchrwt.php?ID=7522

 

2017 Girls: http://www.zippyraceresults.com/searchrwt.php?ID=6859

2018 Girls: http://www.zippyraceresults.com/searchrwt.php?ID=7523

Team News

10 months ago @ 12:36PM

Training Week of 10/8

Info included for the county meet @ Bluemont Park on Wednesday. Please reach out if you have any questions. Thanks.

Tuesday: Run + Strides

Warm-Up: Circle Drills + 2 laps + Line Drills

Boys Group 1: 30-40 min run + 4x100m strides + 2 lap CD

Boys Group 2: 30-40 min run + 4x100m strides + 2 lap CD

Boys Group 3/Girls Group 1:30-40 min run + 4x100m strides + 2 lap CD

Girls Group 2: 25-35 min run + 4x100m strides + 2 lap CD

Group 4: 20-30 min run + 3x100m strides + 2 lap CD

Group 5: 1.1 loop + 4 laps on track + 4x100m strides + 4 lap cool-down

Group 6: 1.1 loop + 4 laps on track + 4x100m strides + 4 lap cool-down

Group 7: 1.1 loop + 3 laps on track + 3x100m strides + 3 lap cool-down

Group 8: 1.1 loop + 3 laps on track + 3x100m strides + 3 lap cool-down

Group 9: 1.1 loop + 2 laps on track + 2x100m strides + 2 lap cool-down

Group 10: 1.1 loop + 2 laps on track + 2x100m strides + 2 lap cool-down

Wednesday: Arlington County Meet

Wear shoes for the race, not spikes

Buses will load @ 3:20 and leave @ 3:30

Boys Race@ ~5pm(Start Warm Up @ 4:30)

Girls Race@~5:30pm(Start Warm Up when boys start)

Thursday: 

Groups 1-4: 30-35 min easy run, unless instructed to cross train

Groups 5-10: 20-25 min easy run, unless instructed to cross train

Friday:

Warm-Up: Circle Drills + 2 laps + Line Drills

Boys Group 1: 35-45 min run + 4x100m strides + 2 lap CD

Boys Group 2: 35-45 min run + 4x100m strides + 2 lap CD

Boys Group 3/Girls Group 1:35-45 min run + 4x100m strides + 2 lap CD

Girls Group 2: 30-40 min run + 4x100m strides + 2 lap CD

Group 4: 30-40 min run + 3x100m strides + 2 lap CD

Hurdles/Ropes/Rollers After

Group 5: 7 lap Circuit

Group 6: 7 lap Circuit

Group 7: 6 lap Circuit

Group 8: 6 lap Circuit

Group 9: 5 lap Circuit

Group 10: 5 lap Circuit

Saturday:

Practice for all will be @ Yorktown, 9am. Will determine training after Wednesday race and Thurs/Fri practices

Sunday: 

OFF

Monday: Strides or 200s on the track

Warm Up: 1.1 loop + 2-4 laps on the track(last .5 ins/outs)

Cool Down: 1m(Freshman), 1.5m(Soph), 2m(Jr/Sr)

Boys Group 1: 7-8x200@ 36 w/ 200 jog

Boys Group 2: 7-8x200@38 w/ 200 jog

Boys Group 3/Girls Group 1: 6-7x200@ 40 w/ 200 jog

Girls Group 2: 5-6x200@47 w/ 200 jog

Group 4: 5-6x200@43 w/ 200 jog

Groups 5: 8-9x100 strides w/ jog back recovery

Group 6:  8-9x100 strides w/ jog back recovery + 1.1 loop after

Group 7: 8-9x100 strides w/ jog back recovery + 1.1 loop after 

Group 8: 7-8x100 strides w/ jog back recovery + 3 laps on track after

Group 9: 7-8x100 strides w/ jog back recovery+ 3 laps on track after

Group 10: 7-8x100 strides w/ jog back recovery+ 3 laps on track after

Hurdles/Ropes/Rollers After

Team News

10 months ago @ 2:12PM

Glory Days Info and Practice Tomorrow

As mentioned before, we will practice tomorrow @ normal time and location(3:30pm from the track)

Also, here are the results from the meet yesterday.

https://va.milesplit.com/meets/325644/results#.W7o_0BNKhon

Team News

10 months ago @ 1:06PM

Meet 10/1 2 Mile Splits

 

Here are the times and 2 mile splits from the Wednesday meet. The 2m split is good information to use regarding pacing. If your last .98 was significantly(10-15+ seconds) faster than the other 2 miles you may not have been pushing hard enough during the beginning of the race. If your last.98 was significantly(15 + seconds) slower than the rest of the race you likely went out at a pace you were not ready for, or you just had an off day. If you were somewhere in the middle of that, you did a great job pacing.

 

Feel free to ask a coach how to best look at race splits and use that positively moving forward to the next competition.

 

Thanks.

 

WILL POELLNITZ 12:28 0:19:31
Owen Yingling 13:07 19:38:00
Ian Johnston 13:21 0:20:22
CHARLES BEALL 14:08 0:21:24
JOSHUA LEMAY 15:22 0:22:46
ALEXANDER BOOKBINDER 15:52 0:23:20
MATTHEW BURKE 15:36 0:23:27
CHRISTOPHER PUTNAM 15:40 0:23:27
JACOB CANNADY 16:19 0:24:04
BEN MARTIN 16:19 0:24:10
DOMINICK COCOZZA 16:19 0:25:06
RYAN COLE 16:29 0:25:34
ALEX VOTH 17:03 0:26:14
Kevin Farrell 17:03 0:26:37
     
     
     
     
ALEXANDRA OLSEN 14:26 0:22:15
KATRINA GILLEN 15:36 0:23:56
ALLY BRUINGTON 15:42 0:24:00
FIONA SHEPHERD 15:50 0:24:09
ROSE VON ECKARTSBERG 16:32 0:24:56
SYDNEY KNOTT 15:50 0:25:16
MORGAN DAILEY 16:30 0:25:18
MORGAN FEIST 16:30 0:25:22
MACKENZIE MANGAN 16:54 0:26:07
SARAH ROBERTS 16:54 0:26:12
CAROLINE FINN 16:52 0:26:14
MELODY LINVILLE 17:25 0:26:23
ELEANOR CLOE 18:05 0:28:01
GENEVIEVE LARSEN 19:19 0:29:04
MAYA BUELL 19:19 0:29:43
ANNE MEYER 19:19 0:29:45
EMMA TULLEY 19:19 0:30:45
JENA KNAACK 20:20 0:31:20
ISABELLA CHECK 21:40 0:33:16
ANNA ROBINSON 21:22 0:33:18
     

Team News

10 months ago @ 1:58PM

Training Week of 10/1 and Glory Days Race Information

Please see Saturday plans for Glory Days race information. Thanks.

Thursday: Long Run for groups 1-4, Circuit for Groups  5-10

Boys Group 1: 2m to  W/OD, 2m@7:10-7:30 on path, 2m back @ 6:50-7:10, add 4-5 laps on the track@ 6:20-40 pace when you get back + 4x100m strides + 2-3 lap jog 

Boys Group 2: ~7m Run: 2m to  W/OD easy, 2m@7:20-7:40 on path, 2m back @ 7:00-7:30, add 4 laps on the track@ 6:30-50 pace when you get back + 3-4x100m strides + 2 lap jog 

Boys Group 3/Girls Group 1: ~7m Run: 2m to  W/OD easy, 2m@8:00-8:40 on path, 2m back @ 7:50-8:20, add 4-5 laps on the track@ 7:10-40 pace when you get back + 4x100m strides + 2 lap jog  

Girls Group 2: ~6m Run: 2m to  W/OD, 1m@8:50-9:20 on path, 2m back @ 8:30-9:00 add 4-5 laps on the track@ 7:50-8:20 pace when you get back + 4x100m strides + 2 lap jog 

Group 4: ~6m Run: 2m to  W/OD, 1m@8:20-8:40 on path, 2m back @ 7:50-8:10, add 4-5 laps on the track@ 7:20-7:40 pace when you get back + 4x100m strides + 2 lap jog 

Strength Training After

Groups 5-10: Circuit(will be explained on whiteboard)

Warmup: 1.1 loop

Cool-down: Cool Down 2 laps

Groups 5-10: 20-25 min easy run, unless instructed to cross train

Friday: Pre Race

All : 20-35 min easy run, unless instructed to cross train

Hurdles/Ropes/Rollers After

Saturday:

If you are on the list and not planning to race, let a coach know if you haven't already

We are taking the majority of our team.  We left out athletes with recent injury issues and athletes that have missed meets without communicating their absences coaches before the day of the event. The meet has to pay per bib and we had a good amount of no-shows without communication at DCXC, so we want to make sure we do not have cause the same issue for Glory Days.

If you have a question as to why you are not on the list, please communicate that to a coach.

We have had some issues of people not riding the bus and missing the warm-up with their teammates. Please ride the assigned bus with your teammates, if you cannot take the bus for some reason please speak to a coach about this. 

Meet Info: http://va.milesplit.com/meets/325644/info#.W7T3PRNKhok

Bus 1: Leave @10am(JV Boys)
Bus 2: Leave @ 11am(JV Girls, Varsity Boys, Varsity Girls)
1 Bus Returns@~3:30
 
JV Boys Race @ 12:30pm
  • Emery Ax
     
  • Charles Beall
     
  • Harrison Beall
     
  • Alexander Bookbinder
     
  • Matthew Burke
     
  • Dominick Cocozza
     
  • Jack Dempsey
     
  • Nicholas Elsberg
     
  • Kevin Farrell
     
  •  
  • Grant Garcia
     
  • Charles Gaylord
     
  • Kevin Grieco
     
  • Forrest Hare
     
  • Eric Hernandez
     
  • Mark Hosmer
     
  • Benjamin Ingram
     
  • Ian Johnston
     
  •  
  • Joshua LeMay
     
  • Oscar Linehan-Siu
     
  • Benjamin Martin
     
  • Owen Mcardle
     
  •  
  • Grant Miller
     
  • Jacob Minsker
     
  •  
  • Aniketan Pelletier
     
  • Linus Peterson
     
  • Daniel Platt
     
  •  
  • Christopher Putnam
     
  • Samuel Quinn
     
  •  
  • Robert Suchyta
     
  • Tucker Wall
     
  • Owen Yingling
     
  • Thomas Zehe
 
JV Girls Race @ 1:10pm
  • Maya Buell
     
  •  
  • Allison Craig
     
  • Meredith Curwen
     
  • Morgan Dailey
     
  •  
  • Lucy Driskill
     
  • Haylee Feist
     
  • Morgan Feist
     
  • Carrie Finn
     
  • Fiona Flaherty
     
  • Katrina Gillen
     
  • Ella Rose King
     
  • Jena Knaack
     
  • Genevieve Larsen
     
  • Kathleen Love
     
  • Mackenzie Mangan
     
  • Annie Meyer
     
  • Alexandra Olsen
     
  •  
  • Camille Pivetta
     
  • Emily Roberts
     
  • Sarah Roberts
     
  • Anna Robinson
     
  • Katherine Ruedisueli
     
  • Claire Rutenberg
     
  • Jenna Schimenti
     
  • Fiona Shepherd
     
  •  
  • Sofia Snelbecker
     
  •  
  • Maria Steis
     
  • Annabelle Stultz
     
  • Emma Tulley
     
  •  
  • Mary Withycombe
     
  • Rose von Eckartsburg
 
Varsity Boys@ 2pm
Gavin Middleton
Lachlan Stevens
Lucas Keith
Tom Foti
Owen Plimpton
Karl Neff
Collin Melly
 
Varsity Girls@ 2:30pm
Cate Whitehouse
Piper Dean
Anna Macon Cocoran
Lauren Smythers
Marissa Parent
Katya Olsen
Sophie Sprinkel

Sunday: 

OFF

Monday: Strides or 200s on the track

Warm Up: 1.1 loop + 2-4 laps on the track(last .5 ins/outs)

Cool Down: 1m(Freshman), 1.5m(Soph), 2m(Jr/Sr)

Boys Group 1: 7-8x200@ 36 w/ 200 jog

Boys Group 2: 7-8x200@38 w/ 200 jog

Boys Group 3/Girls Group 1: 6-7x200@ 40 w/ 200 jog

Girls Group 2: 5-6x200@47 w/ 200 jog

Group 4: 5-6x200@43 w/ 200 jog

Groups 5: 8-9x100 strides w/ jog back recovery

Group 6:  8-9x100 strides w/ jog back recovery + 1.1 loop after

Group 7: 8-9x100 strides w/ jog back recovery + 1.1 loop after 

Group 8: 7-8x100 strides w/ jog back recovery + 3 laps on track after

Group 9: 7-8x100 strides w/ jog back recovery+ 3 laps on track after

Group 10: 7-8x100 strides w/ jog back recovery+ 3 laps on track after

Hurdles/Ropes/Rollers After

 

Team News

10 months ago @ 1:48PM

Training Week of 10/1

I will send the rest of the week training, later today or tomorrow but here are the next 2 days. Please note that groups 5-10 will be racing tomorrow @ 5pm. It says online that the race is @ 4:30pm but we will have the boys run @ 5pm and girls @ 5:30pm. Please let me know if you have any questions. Thanks. Tuesday: Groups 5-10 will be doing a pre race run + strides. Groups 1-4 will be doing a turf workout. Groups 5-10: Run + Strides Run 1.1 + Line Drills + 3x100m strides Cool-Down: 2-4 laps or 1.1 Workout: Groups 1-4: Warmup: Jog to turf fields + Groups 1/2: 4 laps on turf "ins-outs"(jog the curve, stride straight) + Groups 3/4: 3 laps on turf "ins-outs"(jog the curve, stride straight) + Line Drills + 3x100m strides Cool-down: Cool Down: Jog back(Freshman), 2 laps on turf and then jog back(Soph), 4 laps on turf then jog back(Jr/Sr) Workout: Boys Group 1: 1x1600 CD@ 5:35(85, 83, 83 82), Jog 3 laps, 6x400 CD(81, 81, 79, 79, 77, 77) w/ 70-80 sec jog, Jog to hill, 4x75m hills@ mile effort Boys Group 2: 1x1600 CD@ 5:52(90, 88, 88 86), Jog 3 laps, 5-6x400 CD(85, 85, 83, 83, 81, 81) w/ 70-80 sec jog, Jog to hill, 4x75m hills@ mile effort Boys Group 3/Girls Group 1: 1x1600 CD@ 6:15(95, 93, 93 91), Jog 3 laps, 5-5-6x400 CD(91, 91, 89, 89, 87, 87) w/ 70-80 sec jog, Jog to hill, 4x75m hills@ mile effortt Girls Group 2: 1x1600 CD@ 6:52(105, 103, 103, 101), Jog 3 laps, 4-5x400 CD(100, 100, 98, 96, 96) w/ 70-80 sec jog, Jog to hill, 4x75m hills@ mile effort Group 4: 1x1600 CD@ 6:25(98, 96, 96, 94), Jog 3 laps, 4-5x400 CD(93, 93, 92, 91) w/ 70-80 sec jog, Jog to hill, 4x75m hills@ mile effort Strength Training After Wednesday: Group 5-10: Race @ Burke Lake. Bus leaves @ 3:20pm Groups 1-4: 30-35 min easy run, unless instructed to cross train Hurdles + Ropes + Rollers

Team News

10 months ago @ 3:52PM

DCXC Results and Online Logging Option

DCXC Results: https://dc.milesplit.com/meets/305355/results#.W7EmCRNKhol

Online Logging Option: If anyone would like to use an online option for their training log, I have set up a Yorktown account for an app/website called Trackster. It is very easy/simple to use and can be used instead of the paper log sheet used at practice. Sign-up directons are below. If you still wish to use the paper copy that is ok, but Trackster will allow you to include more details and have all of your training information on your phone/computer/tablet.

https://www.trackster.us/signup/

 search for: Yorktown Distance 

 use PIN: 1659 

 https://itunes.apple.com/us/app/trackster-stopwatch-log/id1207582363?mt=8  

 or 

www.trackster.us
 

Team News

10 months ago @ 12:51PM

Injury Prevention/Care Resources

One of the biggest issues in our sport is staying healthy as you progress through training. This is the main reason we implement various drills and strength/mobility exercises at practice but I wanted to make sure I provided everyone with a few more resources to potentially help with injury prevention and care.

Please let me know if you have any questions here. Thanks.

Injury Prevention Talk Monday 10/1

At the beginning of practice on Monday 10/1 Dr. Ben Pearl DPM (a former cross country runner at McLean High school) has graciously offered to give a short 10 minute talk at the beginning of practice to review injury prevention, common running injuries, the psychology of recovery and when you should see a healthcare provider. He has worked with several of the District Track athletes that I coach on a case to case basis in addition to countless other runners in the area from beginner to professional.

Grove Spine and Sports Care(grovespinesports.com):

**Below is a message from Grove Spine and Sports Care. They have regularly treated the athletes of the District Track Club (including Coach Jacob and Coach Claudia). They also have treated a few of the Yorktown runners in the last month. I really think they are the best in the area at diagnosing the root of a potential and/or current injury and offering an evidence based/guided approach to injury prevention and/or care. We don't have any sort of deal for commission with them if we send runners their way, I just really think they are the best at what they do**  

Here is what they sent:

We accept most Blue Cross Blue Shield (Anthem, CareFirst) PPO plans (not HMO or POS plans) and the fee structure would be determined by the patient's specific benefit plan.  With the patient's member id # and date of birth we can look up individual benefits.  Pricing for the initial consult could range from $0 to $200.  For the follow up/treatment appointments, the fee would range from $0 to $95.  Again, all of this is dependent upon the individual coverage as defined by their Blue Cross Blue Shield plan.

For patients without BCBS PPO plans, we charge $200 for the initial 1 hour chiropractic evaluation and treatment.  Follow up appointments are 30 minutes in length and cost $95.  We can provide a detailed statement to patients for submission to their own insurance company.

We will perform a full clinical evaluation that will include our chiropractic assessment as well as a video gait assessment on our treadmill. From this initial evaluation we can decide the next steps that are best for each athlete, whether it is strengthening exercises, chiropractic treatment, and/or hands on manual therapies.  

Should it be determined that an Opti-Gait assessment is warranted, fees and scheduling will be coordinated through Dr. Reilly.

To schedule a chiropractic visit, patients can call our main number, 703.760.8110 or request an appointment through our website grovespinesports.com.

Please let me know if you have any other questions regarding our fees our scheduling.

Team News

10 months ago @ 7:56PM

Varsity Lettering Amendments

I have amended the varsity requirements to reduce any confusion before we start implementing this policy next week. I added in a few excused absences including family emergencies. I didn't even think to include that before since it is a common sense no brainer. 

I will send out another email as a reminder before Monday but at this point everyone should have received this communication.

Please feel free to reach out with any questions. I am sure there will be flaws in the system but we as coaches feel that is is the best way to focus on developing/rewarding both accountability and self-improvement. 

 

Varsity Lettering: 

Performance: Being in the top 10 @ any varsity competition(DCXC will be top 10 total times, since the races are separated by grade), achieving the time goal for the timed 3200(listed below), or improving by 10%. Please complete the 3200m TT in the next 2 weeks if you wish to be eligible for a varsity letter.

1 of the following:

-Run @ Districts(Top 10)

-3200m Under 13:00 for boys and 14:00 for girls

-3200m TT  Improvement by 10%(We will do this the week of the District Meet with a second opportunity the week of the Regional Meet)

AND

Accountability: Having 2 or less unexcused absences in the month of October. We are giving everyone a week to get on top of their schedules and create the habit of communicating with coaches if they are not able to make practice. Practice logs will dictate attendance here, so please fill them out before you leave for the day.

**Athletes(NOT PARENTS) must communicate an excused absence to a coach by 3:15pm for it to be counted as excused**

Excused absences include:

-Family Emergency: No explanation need but just communicate with a coach there

-Another Sport Practice if communicated and approved by coaches: We excuse this because this allows runners to stay in shape and enjoy other forms of fitness building athletic activity.  Other sport participation is excused although we would ask that you prioritize cross country on workout days(intervals, tempo runs, etc). These days are the most important for self/team improvement.

-Sickness/Injury/Fatigue/Soreness: Health is the biggest priority but is is important that everyone communicates any issues with coaches. If you are healthy enough to go to school, you are expected to report to practice to check in with a coach for further instructions. The instructions, will likely be to go home and rest or stretch/use rollers/cross train. 

-Academics: We understand that everyone is a student athlete and we value/understand the importance of academics. Tutoring, taking an exam, etc will be excused if this is communicated to a coach. Please have a teacher  contact us or bring a note to practice if you expect to be excused. We would ask that you prioritize cross country on workout days(intervals, tempo runs, etc). These days are the most important for self/team improvement.

-Extracurricular Club if communicated and approved by coaches: We understand that everyone is a student athlete and we value/understand the importance of other interests. Please have a club leader contact us or bring a note to practice if you expect to be excused. Club participation is excused although we would ask that you prioritize cross country on workout days(intervals, tempo runs, etc). These days are the most important for self/team improvement. 

-Work: In the future, we ask that anyone wishing to earn a varsity letter schedule work around practice times since you will know our schedule. As of now, work will be counted as an excused absence since we are just implementing these policies.   Please have a supervisor contact us or bring a note to practice if you expect to be excused.

Team News

10 months ago @ 11:12AM

DCXC Information

Here is the information for the races this weekend. If you are on the list and not planning to race, let a coach know if you haven't already. Everyone is entered unless you joined the team after entries had to be submitted.

Last meet we had some issues of people not riding the bus and missing the warm-up with their teammates. Please ride the assigned bus with your teammates, if you cannot take the bus for some reason please speak to a coach about this. 

Meet Info: http://www.dcxcproject.com/dcxc-invite/

Bus 1(varsity B races) will leave @ 10:15am. Bus will come back to the school @ 3:30pm

Bus 2(varsity A races) will leave @ 12:45pm. 

Junior Varsity Races (Unlimited Entries - Top 5 score)
12:35PM Varsity B (Extras Race) Frosh/Soph Girls

Rose Von Eckartsberg-10
Morgan Dailey 10
Molly Lane 10
Annie Meyer
Lauren Sartori
Heidi Martinez
Anna Robinson
Hannah Knittig
Sara Watchman- 10
Eleanor Cloe
Jessica Larsen
Madeline Lincoln

 

Jenna Schimenti-8
Allie Bruington-8
Sofia Snelbecker
Carrie Finn
Mia Steis9
Mackenzie Mangan
Genevive Larsen
Katherine Ruedeiseli
Clare Lewis
Emma Tulley
Sammy Stultz-9

Clara Sandall

1:05PM Varsity B (Extras Race) Frosh Boys (top 3 score)

 
 
 
 
 
Josh LeMay
Christopher Putnam
Harrison Beall
Jack Duhamel
Ben Martin
Grant Miller -9
Colin Sartori 8
Jacob Cannaday
Grant Garcia
Elliot Olsen
William Thomson

Alex Voth

Matthew O'Connor

1:35PM - Varsity B (Extras Race) - Soph Boys (top 3 score)

Eric Hernandez 10
Peter Hays
Charlie Gaylord
Evan Fillmore
Linus Peterson
Kevin Farrell 10
Matthew Szatakowski
Reese Pickard
Alex Martinez
James Knaack

2:00PM Varsity B (Extras Race) Junior/Senior Girls

Maya Buell
Izzy Check
Jenna Knaack
Meredith Curwen

2:30PM Varsity B (Extras Race) Junior/Senior Boys

Will Poelnitz
Jack Dempsey
Charles Beall
Kevin Greico 11
Matthew Burke
Dominick Cocozza 11
Elliot Lowden 11
Mark Hosmer
Nathan Callan
Nick Elsberg


Varsity Class Championships (7 max per race Top 3 score)
3:00PM Freshmen Girls

Anna-Macon Corcoran -9
Sophie Sprinkel-9
Elizabeth Koumans-9
Isabel Barret-8
Lexi Olsen
Fiona Shephard-8
Katrina Gillen-8

3:30PM Freshmen Boys

Lucas Keith -9
Daniel Platt
Jacob Minsker
Sam Quinn -9
Owen Mcardle
Ian Johnston
Oscar Linehan-Siu 9

3:55PM Sophomore Girls

Piper Dean - 10
Brenna Meehan-10
Marissa Parent - 10
Lauren Smythers -10
Haylee Feist -10
Lucy Driskell
Allison Craig 10

4:20PM Sophomore Boys

Lachlan Stevens -10
Tom Foti -10
Ben Ingram -10
Emery Axe
Robert Suchyta-10
Tucker Wall 10
Aniketan Pelletier


4:45PM Junior Girls

Katya Olsen -11
Emily Roberts -11
Sydney Knott 11
Melody Linville 11
Sarah Roberts-11
Clare Rutenberg-11
Morgan Feist 11

5:10PM Junior Boys

Albert Velikonja- 11
George Karamitsos- 11
Gavin Middleton- 11
Steve McCartney - 11
Charlie Finn -11
Collin Melly - 11
Karl Neff -11

5:35PM Senior Girls

 
Camille Pivetta-12
Mary Withycomb
Megan Church
Jessica Cannaday
Ella Alliston
Fiona Flahtery

6:00PM Senior Boys

Ben Hare
Owen Plimpton
Ben Gross
Alex Bookbinder
Sam Schwarz
Eli Zehe

Team News

10 months ago @ 11:02AM

DCXC Information

Here is the information for the races this weekend. If you are on the list and not planning to race, let a coach know if you haven't already. Everyone is entered unless you joined the team after entries had to be submitted.

Last meet we had some issues of people not riding the bus and missing the warm-up with their teammates. Please ride the assigned bus with your teammates, if you cannot take the bus for some reason please speak to a coach about this. 

Meet Info: http://www.dcxcproject.com/dcxc-invite/

Bus 1(varsity B races) will leave @ 10:15am. Bus will come back to the school @ 3:30pm

Bus 2(varsity A races) will leave @ 12:45pm. 

Junior Varsity Races (Unlimited Entries - Top 5 score)
12:35PM Varsity B (Extras Race) Frosh/Soph Girls

Rose Von Eckartsberg-10
Morgan Dailey 10
Molly Lane 10
Annie Meyer
Lauren Sartori
Heidi Martinez
Anna Robinson
Hannah Knittig
Sara Watchman- 10
Eleanor Cloe
Jessica Larsen
Madeline Lincoln

 

Jenna Schimenti-8
Allie Bruington-8
Sofia Snelbecker
Carrie Finn
Mia Steis9
Mackenzie Mangan
Genevive Larsen
Katherine Ruedeiseli
Clare Lewis
Emma Tulley
Sammy Stultz-9

Clara Sandall

1:05PM Varsity B (Extras Race) Frosh Boys (top 3 score)

 
 
 
 
 
Josh LeMay
Christopher Putnam
Harrison Beall
Jack Duhamel
Ben Martin
Grant Miller -9
Colin Sartori 8
Jacob Cannaday
Grant Garcia
Elliot Olsen
William Thomson

Alex Voth

Matthew O'Connor

1:35PM - Varsity B (Extras Race) - Soph Boys (top 3 score)

Eric Hernandez 10
Peter Hays
Charlie Gaylord
Evan Fillmore
Linus Peterson
Kevin Farrell 10
Matthew Szatakowski
Reese Pickard
Alex Martinez
James Knaack

2:00PM Varsity B (Extras Race) Junior/Senior Girls

Maya Buell
Izzy Check
Jenna Knaack
Meredith Curwen

2:30PM Varsity B (Extras Race) Junior/Senior Boys

Will Poelnitz
Jack Dempsey
Charles Beall
Kevin Greico 11
Matthew Burke
Dominick Cocozza 11
Elliot Lowden 11
Mark Hosmer
Nathan Callan
Nick Elsberg


Varsity Class Championships (7 max per race Top 3 score)
3:00PM Freshmen Girls

Anna-Macon Corcoran -9
Sophie Sprinkel-9
Elizabeth Koumans-9
Isabel Barret-8
Lexi Olsen
Fiona Shephard-8
Katrina Gillen-8

3:30PM Freshmen Boys

Lucas Keith -9
Daniel Platt
Jacob Minsker
Sam Quinn -9
Owen Mcardle
Ian Johnston
Oscar Linehan-Siu 9

3:55PM Sophomore Girls

Piper Dean - 10
Brenna Meehan-10
Marissa Parent - 10
Lauren Smythers -10
Haylee Feist -10
Lucy Driskell
Allison Craig 10

4:20PM Sophomore Boys

Lachlan Stevens -10
Tom Foti -10
Ben Ingram -10
Emery Axe
Robert Suchyta-10
Tucker Wall 10
Aniketan Pelletier


4:45PM Junior Girls

Katya Olsen -11
Emily Roberts -11
Sydney Knott 11
Melody Linville 11
Sarah Roberts-11
Clare Rutenberg-11
Morgan Feist 11

5:10PM Junior Boys

Albert Velikonja- 11
George Karamitsos- 11
Gavin Middleton- 11
Steve McCartney - 11
Charlie Finn -11
Collin Melly - 11
Karl Neff -11

5:35PM Senior Girls

 
Camille Pivetta-12
Mary Withycomb
Megan Church
Jessica Cannaday
Ella Alliston
Fiona Flahtery

6:00PM Senior Boys

Ben Hare
Owen Plimpton
Ben Gross
Alex Bookbinder
Sam Schwarz
Eli Zehe

Team News

11 months ago @ 9:06PM

Watches

I have already had a few good questions about running watches. So I wanted to write a quick email about my thoughts there. 

There are many of running watches out there. Some more high tech with GPS and heart rate tracking that can cost over $200, some more basic with simple timing functions that cost $15-40 dollars.

If this is your first watch, I would recommend something simple since/cheap all we are looking to have you do is create the habit of bringing watches to practice and timing runs/workout and lap splits.  I recommend Timex since they are durable and easy to use. Most watches are heavily water resistant and can be worn all day, which decreases the chances of forgetting the watch.

I recommend going to Amazon and typing in either Timex watch men(for boys) or Timex watch women(for girls). All of the options on the first pages seem to be solid options.

Other than that, please email me if you have any further questions. Thanks.

 

Team News

11 months ago @ 8:02PM

Announcements Week of 9/24

Tuesday Meet(9/25): Everyone in groups 5-10 will be running the meet tomorrow @ Lake Fairfax. We will be meeting in the cafeteria area @ 3:50 and leaving @ 4pm. Please email me with any questions. Thanks.

DCXC(9/29): Everyone is entered this weekend, please let a coach know if you cannot attend. There will be more details to follow later this week. 

Team Meeting(9/24) Follow Up

As mentioned today, we are making a few changes to practice and the overall structure of our program to work towards better helping all runners develop the skills of hard work, dedication, self reliance, self awareness, patience, goal setting, resilience, etc.

  1. After Practice Logs: We are going to have small training logs for runners to fill out after practice. You can include as much detail as the space allows on the log, but at minimum we are just looking for the amount of minutes of running or cross training(on a recovery day) or your workout splits(on a hard day). Coaches will no longer be giving splits to runners at practice, it is up to the runner to have a watch and remember/record their own splits/length of their run. All of this allows runners to take ownership in their running, be deliberate with their training, see progression over time, improve self sufficiency and learn about themselves as athletes. This also allows the coaches to focus on coaching everyone on a more individual level, rather than looking at multiple watches.

  2. Varsity Lettering: Earning a varsity letter will require 2 components: Performance and accountability.

 

Performance: Being in the top 10 @ any varsity competition(DCXC will be top 10 total times, since the races are separated by grade), achieving the time goal for the timed 3200(listed below), or improving by

1 of the following:

-Run @ Districts(Top 10)

-3200m Under 13:00 for boys and 14:00 for girls

-3200m TT Improvement by 10%

AND

Accountability: Having 2 or less unexcused absences in the month of October. We are giving everyone a week to get on top of their schedules and create the habit of communicating with coaches if they are not able to make practice. Practice logs will dictate attendance here, so please fill them out before you leave for the day.

**Athletes must communicate an excused absence to a coach by 3:15pm for it to be counted as excused**

Excused absences include:

  1. Another Sport Practice if communicated and approved by coaches: We excuse this because this allows runners to stay in shape and enjoy other forms of fitness building athletic activity.

  2. Sickness/Injury/Fatigue/Soreness: Health is the biggest priority but is is important that everyone communicates any issues with coaches. If you are healthy enough to go to school, you are expected to report to practice to check in with a coach for further instructions. The instructions, will likely be to go home and rest or do stretch/use rollers/cross train

  3. Academics: We understand that everyone is a student athlete and we value/understand the importance of academics. Tutoring, taking an exam, etc will be excused if this is communicated to a coach. Please have a teacher get in contact with us or bring a note to practice for this.

**Since most of the Coaching staff is new to Yorktown, we understand that there may be some other things that may be warranted as excused. We are happy to discuss on a case by case basis**

Team News

11 months ago @ 7:37PM

Thursday Meet(9/20) Time and Places

Below are the times and places from the meet yesterday. There were some issues with entries and results so if you are missing your name just see either Coach Robertson or myself at practice and we can tell you your time. 

Please let me know if you have any questions.  

Thanks.

Varsity Boys 5000 Meter Run                   
=================================================================
    Name                  Yr Team                      Time   Pts
-----------------------------------------------------------------
 
 12 Owen Plimpton         12 Yorktown             19:29.40     
 47 Daniel Platt             Yorktown             21:48.15        
 51 Owen Yingling            Yorktown             21:50.99     
 52 Will Poellnitz        11 Yorktown             21:51.92     
 64 Emery Axe             10 Yorktown             22:19.21       
 67 Robert Suchyta        10 Yorktown             22:31.70             
 70 Tucker Wall           10 Yorktown             22:35.81              
 76 Sam Quinn                Yorktown             23:01.95       
 77 Owen McArdle             Yorktown             23:05.50          
 83 Charlie Gaylord       10 Yorktown             23:37.09            
 85 Charles Beall         11 Yorktown             23:38.98       
 86 Kevin Greico          11 Yorktown             23:39.48       
 88 Oscar Linehan-Siu 9    9 Yorktown             23:43.66       
 89 Josh LeMay               Yorktown             23:44.09       
 90 Christopher Putnam       Yorktown             23:50.55                 
 94 James Knaack          10 Yorktown             24:23.33       
 95 Thomas Zehe           12 Yorktown             24:28.19             
 98 Matthew Burke            Yorktown             24:40.19            
101 Benjamin Martin        9 Yorktown             25:09.21       
102 Grant Miller           9 Yorktown             25:17.37           
106 Alexander Bookbinder     Yorktown             26:00.49             
109 Dominick Cocozza      11 Yorktown             26:52.11              
111 Kevin Farrell            Yorktown             26:57.74       
112 Alex Voth              10 Yorktown             27:08.55       
113 Grant Garcia           9 Yorktown             27:20.91       



             Varsity Boys 5000 Meter Run Team Scores             
=================================================================
    Team                   Pts     1    2    3    4    5   (6)  (7) 
=================================================================
  1 McLean                 15      1    2    3    4    5    6    9  
      Total Time: 1:30:55      Average: 18:10.91      1-5 Split: 1:07
  2 Washington-Lee         49      7    8   10   11   13   17   18  
      Total Time: 1:37:04      Average: 19:24.79      1-5 Split: 28
  3 Langley                84     14   15   16   19   20   21   22  
      Total Time: 1:41:47      Average: 20:21.33      1-5 Split: 1:28
  4 Yorktown               110    12   23   24   25   26   27   28  
      Total Time: 1:46:52      Average: 21:22.24      1-5 Split: 2:23

 
Varsity Girls 5000 Meter Run                   
=================================================================
    Name                  Yr Team                      Time   Pts
----------------------------------------------------------------
 11 Sophie Sprinkel        9 Yorktown             22:39.67     
 19 Alexandra Olsen        8 Yorktown             24:12.13            
 24 Sydney Knott          11 Yorktown             24:32.52           
 41 Fiona Shephard           Yorktown             25:27.44     
 42 Melody Linville       11 Yorktown             25:48.26     
 43 Rose Von eckartsberg     Yorktown             25:49.98           
 47 Katrina Gillen         8 Yorktown             26:04.10           
 51 Sarah Roberts         11 Yorktown             26:10.00            
 53 Clare Rutenberg          Yorktown             26:12.88       
 54 Morgan Dailey         10 Yorktown             26:13.42       
 55 Jenna Schimenti        8 Yorktown             26:13.92       
 56 Ally Bruington         8 Yorktown             26:14.34                 
 62 Sofia Snelbecker       9 Yorktown             26:56.00              
 64 Annabelle Stultz       9 Yorktown             27:39.20             
 67 Mackenzie Mangan         Yorktown             27:55.99           
 69 Morgan Feist             Yorktown             28:01.90                
 94 Katherine Ruedisueli   8 Yorktown             30:03.00            
100 Maya Buell            11 Yorktown             30:37.85            
103 Lauren Sartori        10 Yorktown             30:52.52       
104 Emma Tulley            9 Yorktown             31:00.70           
108 Isabella Check        11 Yorktown             32:53.57       
110 Heidi Martinez           Yorktown             34:20.83       
111 Anna Robinson         10 Yorktown             34:24.82       
112 Jenna Knaack          11 Yorktown             34:34.59       
113 Meredith Curwen       11 Yorktown             35:03.38            



            Varsity Girls 5000 Meter Run Team Scores             
=================================================================
    Team                   Pts     1    2    3    4    5   (6)  (7) 
=================================================================
  1 McLean                 21      1    3    4    6    7    8   12  
      Total Time: 1:47:48      Average: 21:33.42      1-5 Split: 1:26
  2 Washington-Lee         44      2    5   10   13   14   15   16  
      Total Time: 1:52:14      Average: 22:26.68      1-5 Split: 2:38
  3 Langley                91      9   19   20   21   22   23   28  
      Total Time: 2:02:50      Average: 24:33.83      1-5 Split: 3:04
  4 Yorktown               95     11   17   18   24   25   26   27  
      Total Time: 2:02:41      Average: 24:32.01      1-5 Split: 3:09

Team News

11 months ago @ 12:54PM

Training Week of 9/17

Please report to the cafeteria @ 3:15 today. We will practice after pictures. 

Tuesday: Groups 1-4 will be doing a turf workout. Groups 5-10 will be on the track doing a lighter workout due to the race on Thursday

Groups 1-4: 

Warmup: Jog to turf fields + 1/2 mile "ins-outs"(jog the curve, stride the straight). 3x100m strides

Cool-down: Cool Down: Jog back(Freshman), 2 laps on turf and then jog back(Soph), 4 laps on turf then jog back(Jr/Sr)

Workout: 

Boys Group 1: 1x1600@5:35, Jog 3 laps, 6x400@CD(Start @ 82) w/ 30-40 sec jog, Jog to hill, 3-4x75m hills@ mile effort

Boys Group 2: 1x1600@5:45, Jog 3 laps, 5x400 CD(Start @ 85) w/ 30-40 sec jog, Jog to hill, 3-4x75m hills@ mile effort

Boys Group 3/Girls Group 1: 1x1600@6:15, Jog 3 laps, 5x400 CD(Start @ 92) w/ 30-40 sec jog, Jog to hill, 3-4x75m hills@ mile effort

Girls Group 2: 1x1600@7:10 Jog 3 laps, 4x400 CD(Start @ 102) w/ 30-40 sec jog, Jog to hill, 3-4x75m hills@ mile effort

Group 4: 1x1600@6:30 Jog 3 laps, 4x400 CD(Start @ 95) w/ 30-40 sec jog, Jog to hill, 3-4x75m hills@ mile effort

Strength Training After

Groups 5-10: 

Warm Up: 1.1 loop + 2x100m Strides

Cool Down: 2-4 laps

Group 5: 10 mins of tempo running @ 8:30-8:40 pace + 2-3x100m Strides

Group 6: 10 mins of tempo running @ 8:50-9:00 pace + 2-3x100m Strides

Group 7:  10 mins of tempo running @ 9:10-9:20 pace + 2-3x100m Strides

Group 8:  10 mins of tempo running @ 9:30-9:40 pace + 2-3x100m Strides

Group 9: 10 mins of tempo running @ 10:00-10:10 pace + 2-3x100m Strides

Group 10: 10 mins of tempo running @ 10:50-11:00 pace + 2-3x100m strides

Hurdles After

Warmup: Jog to turf fields + 1/2 mile "ins-outs"(jog the curve, stride the straight). 3x100m strides

Cool-down: 1m on turf, then jog back

Workout: 

Boys Group 1: 1x1600@5:35, Jog 3 laps, 6x400@CD(Start @ 82), Jog to hill, 3-4x75m hills@ mile effort

Boys Group 2: 1x1600@5:45, Jog 3 laps, 5x400 CD(Start @ 85) w/ 30-40 sec jog, Jog to hill, 3-4x75m hills@ mile effort

Boys Group 3/Girls Group 1: 1x1600@6:15, Jog 3 laps, 5x400 CD(Start @ 92) w/ 30-40 sec jog, Jog to hill, 3-4x75m hills@ mile effort

Girls Group 2: 1x1600@7:10 Jog 3 laps, 4x400 CD(Start @ 102) w/ 30-40 sec jog, Jog to hill, 3-4x75m hills@ mile effort

Group 4: 1x1600@6:30 Jog 3 laps, 4x400 CD(Start @ 95) w/ 30-40 sec jog, Jog to hill, 3-4x75m hills@ mile effort

Wednesday: Pre Race Day for groups 4-10, recovery for everyone else

Group 5-10: 1.1 loop + 2 laps on the track + 3x100m strides

Groups 1-3: 20-35 min easy run, unless instructed to cross train

Hurdles and Ropes

Thursday: Long Run for Groups 1-3, Race for everyone else 

Boys Group 1: 2m W/OD, 2m@6:30-6:50 on path, 2m run back, add 2-4 laps on the track@ 6:30-50 pace when you get back + 3x100m strides 

Boys Group 2: 2m W/OD, 2m@6:40-7:00 on path, 2m run back, add 2 laps on the track@6:40-7:00 pace when you get back + 3x100m strides 

Boys Group 3/Girls Group 1: 2m W/OD, 2m@7:10-7:40 on path, 2m run back, add 2 laps on the track@7:10-7:40 pace when you get back + 3x100m strides 

Girls Group 2: 2m W/OD, 2m@8:05-8:25 on path, 2m run back+ 3x100m strides

Strength Training After

Groups 4-10:  RACE

Friday: Recovery

ALL: 20-35 min easy run, unless instructed to cross train

Hurdles/Ropes/Rollers After

Saturday: 

Boys Group 1: 3m Cutdown(6:00, 5:55, 5:50) Jog to hill, 3-4x75m hills@ mile effort

Boys Group 2: 3m Cutdown(6:10, 6:05, 6:00) Jog to hill, 3-4x75m hills@ mile effort

Boys Group 3/Girls Group 1: 3m Cutdown(6:45, 6:40, 6:35) Jog to hill, 3-4x75m hills@ mile effort

Girls Group 2: 2.5m Cutdown(7:30, 7:25, 3:40) Jog to hill, 3-4x75m hills@ mile effort

Group 4: 2.5m Cutdown(7:15, 7:10) Jog to hill, 3-4x75m hills@ mile effort

Group 5: 40-50 min run, last 10-20 mins @9:00-9:20 pace

Group 6: 35-45 min run, last 10-20 mins @9:20-9:40 pace

Group 7:  35-45 min run, last 10-20 mins @ 9:40-10:00 pace

Group 8:  30-40 min run,last 10-20 mins @ 10:00-10:20 pace

Group 9: 30-40 min run last 10-20 mins @ 10:30-10:50 pace

Group 10: 30-40 min run, last 10-20 mins @ 11:20-11:40 pace

Sunday: 

OFF

Monday: 200s for groups 1-3, Pre Race For Groups 4-10

Groups 1-3: 200s on the track

Warm Up: 1.1 loop + 4 laps on the track(last .5 ins/outs)

Cool Down: 1m(Freshman), 1.5m(Soph), 2m(Jr/Sr)

Boys Group 1: 6x200@ 36 w/ 200 jog

Boys Group 2: 6x200@38 w/ 200 jog

Boys Group 3/Girls Group 1: 6-7x200@ 40 w/ 200 jog

Girls Group 2: 5x200@47 w/ 200 jog

Hurdles/Ropes/Rollers After

Groups 4-10: 1.1 loop + 2-4 laps on the track + 3x100m strides

Team News

11 months ago @ 1:41PM

Announcements Week of 9/17

Inclement Weather Plan: If outside practice is ever canceled due to weather, please plan to meet in the atrium. We will have an alternate practice plan from there. This is very likely for today(9/17) and tomorrow (9/18)

Thursday Meet: The meet will be delayed until 6pm on Thursday. We will load up the buses @ 4:20pm and we will be on the road by 4:30pm. Same location(Lake Fairfax Park), boys race @ 6pm, girls race @ 6:30. Groups 4-10 will be entered into this race. Please let us know if you cannot make it.

"Office Hours": Our goal is to help everyone learn as much as possible about the sport this season. However, since we have a large team and a mostly new coaching staff, it can become difficult to learn individually. For anyone that has any specific questions I will be at the track from when school lets out(3:01pm) for as long as needed after practice on most days. 

If it is something urgent, please email me to set up something so I can be prepared or let you know if I cannot be there for some reason. Otherwise, please feel free to seek out any of your coaches that are around and ask any specific questions you may have before or after practice. 

We want to set up the type of environment that you will see after high school, similar to "office hours" in most college settings. If you have questions, concerns, or just simply want to improve a skill; it is up to you to seek out assistance. 

This open invitation to meet, stands for parents as well and can be done over the phone to better fit work schedules. 

Ropes/Rollers: Ropes for our stretching routine and PVC pipe rollers will be set up in the warm up area before practice for your benefit. Anyone that has any general or specific soreness is recommended to do some extra rolling/stretching before we begin our warm-up routine.

Group Warm-Up: Now that we have been able to teach everyone their warm-up routines in smaller settings, we are going to go back to doing warm-up drills as a team before breaking up into groups. 

**Make sure to read the white board when coming into practice so you know what you will be doing for the day based on your specific group**

Here are the groups that have been updated after the timed 3200. For those of you that had a much improved effort on the 3200, we recommend that you move up a group or 2 based on the time trial. As always, if anyone feels they should move up or down a group for any other reason, please let one of the coaches know.

Girls Group 2: 6:15-6:45 on timed mile, or 14:15 or under timed 3200

Boys Group 4: 6:00-6:20 on timed mile or 13:45 or under on timed 3200

Group 5: 6:45-7:15 on timed mile or 16:00 or under on timed 3200

Group 6: 7:20-7:45 on timed mile or 17:00 or under on timed 3200

Group 7: 7:50-8:10 on timed mile or 18:00 or under on timed 3200

Group 8: 8:15-8:30 on timed mile or 18:30 or under on timed 3200

Group 9: 8:50-9:15 on timed mile or 19:00 or under on timed 3200

Group 10: 9:20 and above on timed mile or 19:30 or above on timed 3200

Team News

11 months ago @ 11:25AM

Meet Time on Thursday, Sept. 20 Changed to 6 pm

Due to transportation availability, the start time for Thursday's meet at Lake Fairfax has been changed to 6 pm.

Team News

11 months ago @ 12:43PM

Meet on Monday 9/17 Postponed to Thursday 9/20

As the title says, the Monday Meet(9/17) @ Lake Fairfax will now be moved to Thursday(9/20). The meet will be held at the same time and location.

We will still be taking groups 4-10 and we will still plan to meet in the cafeteria @ 3:20, leaving on the bus by 3:30.

Below are the changes in training for Groups 5-10 due to the meet change.

Friday: We will still do a 3200m time trial

Saturday: 20-25 min Recovery Run + Hurdles , feel free to join the rest of the team at practice. Practice will be held @ 9am from Yorktown, it will be a much shorter practice for those doing a recovery run.

Sunday: OFF

Monday: 

Group 5: 25-30 min run + 3x100m strides

Group 6: 25-30 min run+ 3x100m strides

Group 7: 25-30 min run+ 3x100m strides

Group 8: 25-30 min run+ 3x100m strides

Group 9: 20-25 min run + 3x100m strides

Group 10: 20-25 min run + 3x100m strides

Strength Work After

 

 

 

 

Team News

11 months ago @ 8:26PM

Practice Next 4 Days

Below are the hopeful plans for the rest of the week/weekend training, weather permitting. If we cannot go outside due to weather tomorrow, we will meet for practice in the atrium. Runners from Groups 4-10 will be running the meet on Monday. If you wish to run, please meet in the cafeteria @ 3:20pm to load the buses. We will leave by 3:30pm. If you do not have a uniform yet for some reason, please see Coach Robertson in Room 355. As mentioned before the meet starts @ 5pm and will be held at Lake Fairfax Park. Please let me know if you have any questions. Thanks Friday: Groups 5-10: 2 Mile Time Trial Warm Up: 1.1 loop or 4 laps on track Timed 2 Mile Time Trial(If practice is cancelled or we cannot go outside, we will do this next week) Cool Down: 2 laps(no strength work after) Groups 1-4: 25-35 min Run + 2-3x100m strides + Hurdles/Ropes/Rollers Saturday: Groups 1-4 will meet for practice from Yorktown @ 9am. Groups 5-10 will have the day off due to the time trial and Monday meet Groups 5-10: OFF(Switch your off day from Sunday to Saturday, so you can do a run and strides before the race) Groups 1-4: Cutdown Tempo Run Warm Up: 1.1 loop + 4 laps on the track(last .5 ins/outs) Cool Down: 1m(Freshman), 1.5m(Soph), 2m(Jr/Sr) Boys Group 1: 2.5m Cutdown@(5:55-6:00, 5:45-50, 2:50-55), jog to hill, 3x100m hills Boys Group 2: 2.5m Cutdown@(6:15-6:20, 6:05-10, 3:00-05), jog to hill, 3x100m hills Boys Group 3/Girls Group 1: 2.5m Cutdown(6:40-45, 6:30-35, 3:10-15), jog to hill, 3x100m hills Girls Group 2: 2m Cutdown(7:30-35, 7:20-25) jog to hill, 3x100m hills Group 4: 2m Cutdown(7:00-05, 6:50-55). No hills after due to Monday Race Strength Work After Sunday: Groups 1-3: OFF Groups 4-10: 2m easy run + 3x100m strides Monday: Groups 4-10: Meet in the cafeteria @ 3:20pm to load the buses. We will leave by 3:30pm Groups 1-3: 200s on the track Warm Up: 1.1 loop + 4 laps on the track(last .5 ins/outs) Cool Down: 1m(Freshman), 1.5m(Soph), 2m(Jr/Sr) Boys Group 1: 5-6x200@ 36 w/ 200 jog Boys Group 2: 5-6x200@38 w/ 200 jog Boys Group 3/Girls Group 1: 5-6x200@ 40 w/ 200 jog

Team News

11 months ago @ 7:17PM

Substance Abuse Training/Goal Sheets

For Athletes:

We will meet tomorrow 3:30, @ Patriot Hall tomorrow for substance abuse training. Please come dressed to run as we will practice directly after. 

Also, below is a template for a goal sheet. This an optional exercise, but it will allow coaches to get a better sense of what everyone is looking for from the sport/program moving forward. 

If you would like to fill this out, please send it to my email tom.brumlik@gmail.com.

Let me know if you have any questions. Thanks.

General Information

Name:

Favorite Events(800, 1600, 3200, 4x8, XC):

Current Personal Bests(Track and XC, include as many as you want):

Training Information

Past injuries:

Rate your nutrition/hydration habits(1-10, 10 being the best)

Rate your sleep habits(1-10):

Rate your daily/weekly/monthly stress level(1-10, 10 being the worst):

Why do you run XC/Track?:

What is your favorite type of training(Long Run, Track Workouts, easy run, etc.):

Goals:

1. Current Individual Running Goals in 2018 XC/2019 Track(Include 1-3):

2. Current Team Running Goals in 2018 XC/2019 Track(Include 1-3):

3. How do you plan to achieve those goals:

4. How can you help your teammates and this program improve:

5. What do you need/expect from coaches and a training plan:

Any Other Comments/Important Questions:

Team News

11 months ago @ 2:53PM

Announcements Week of 9/10

We are going to hold off sending out the entire week's training due to the inclement weather and the changes it may cause. Below are a few updates on the upcoming races.

Oatlands(9/15): We will know by Wednesday afternoon if they will cancel due to weather. Since it is known to be a VERY challenging course, we will only be entering athletes who have ran under 19:00(Boys)/and 23:00(girls) in addition to running under 5:30(boys) and 6:30(girls) in the timed miles.

Lake Fairfax(9/17): Anyone not entered into the Oatlands meet will be entered into the Monday Meet, Start time is listed @ 5pm

Group Details

Unless you have been told specifically to move around a group by a coach, here are the groups based on the timed miles. Your group can/may change depending on race performances over the next few weeks. If you would like to move up or down a group, please speak to a coach.

 

Report to Back Right Corner of the Track by 3:30pm@ beginning of practice(3:30pm)

Boys Group 1: 4:50-5:15 on timed mile

Boys Group 2: 5:20-5:30 on timed mile

Boys Group 3: 5:35-5:50 on timed mile

Girls Group 1: 5:50-6:05 on timed mile

Girls Group 2: 6:15-6:45 on timed mile(Girls group 2 and 3 will now be one group)

Boys Group 4: 6:00-6:20 on timed mile

 

Report to Back Left Corner of Track(100m Start)  @ beginning of practice(3:30pm)

Group 5: 6:45-7:15 on timed mile

Group 6: 7:20-7:45 on timed mile

Group 7: 7:50-8:10 on timed mile

Group 8: 8:15-8:30 on timed mile

Group 9: 8:50-9:15 on timed mile

Group 10: 9:20 and above on timed mile

Team News

11 months ago @ 8:51PM

Important update For Monroe Parker

The meet has been delayed by 1 hour so the bus will pick everyone up @ 7am tomorrow instead of 6am. I will let everyone know tomorrow AM if the meet is cancelled. Thanks Here is the message from the meet director: Coaches, I sincerely apologize for the late notice, but i was just notified by my administration that due to the potential for early morning thunder and lightning(which has changed in the last hour or so), we will need to delay the start of tomorrow's meet by 1 hour. This was necessitated by a change in forecast over the last couple of hours. The park and i will decide at 5:00 am if we need to cancel. We don't want to, but if the park is flooded and the park/fire and FCPS administrators make the decision that it would be too dangerous to compete then the call will be made at that time. As a result, the schedule will be updated as below (this will also be updated on milestat) 9:00 freshman boys - Max is 15 9:30 freshman girls - Max is 15 10:00 Varsity Boys Race - Max is 10 10:30 Varsity Girls Race - Max is 10 11:00 JV Girls Race 1 - Max is 15 11:30 JV Girls Race 2 - Max is 15 12:00 JV Boys Race 1 - Max is 15 12:30 JV Boys Race 2 - Max is 15 Again, i apologize for the late notice, please contact me if you have any questions.

Team News

11 months ago @ 3:49PM

Training Week of 9/3

I will also be sending this message out to student emails as I mentioned this morning to those of you who were at the meeting. Please let me know if you have any questions. Also, for those of you that asked, tom.brumlik@gmail.com. Thanks.

 

Practice Week of 8/28

Tuesday: Boys groups 1-3 and Girls 1-3 will be doing a track workout. Everyone else will start with track workouts next week.

Groups 1-3: Will likely be @ Williamsburg MS on Turf fields 

Warmup: Jog to turf fields + 1m on the turf. Last 1/2 mile "ins-outs"(jog the curve, stride the straight). 3x100m strides

Cool-down: 1m on turf, then jog back

Workout: 

**Start slow because this is VERY short rest on this. The first 1-2 will feel slow but then the workout will get challenging**

Boys Group 1: 1x1600@5:50, 2-3 lap jog, 4-5x400 cutdown(Start @ 80) w/ 40-45 sec jog rest, 2 lap jog, 3x75m hills

Boys Group 2: 1x1600@6:10, 2-3 lap jog, 4-5x400 cutdown(Start @ 85) w/ 40-45 sec jog rest, 1-2 lap jog 3x75m hills

Boys Group 3/Girls Group 1: 1x1600@6:30, 2-3 lap jog, 4-5x400 cutdown(Start @ 90) w/ 40 sec jog rest, 1-2 lap jog 3x75m hills

Girls Group 2: 1x1600@6:30, 2-3 lap jog, 4x400 cutdown(Start @ 102) w/ 40 sec jog rest, 1-2 lap jog 3x75m hills

Girls Group 3: 1x1600@6:30, 2-3 lap jog, 4x400 cutdown(Start @ 105) w/ 40 sec jog rest, 1-2 lap jog 3x75m hills

Boys Group 4: 35-45 min run. First 1/4 easy, last 3/4 building up to 8:20-8:30 pace + 3-4x100m strides after

Group 5: 30-40 min run. First 1/4 easy, last 3/4 building up to 9:00-9:20 pace + 3-4x100m strides after

Group 6: 30-40 min run. First 1/4 easy, last 3/4 building up to 9:20-9:40 pace + 3-4x100m strides after. 

Group 7: 30-40 min run. First 1/4 easy, last 3/4 building up to 9:40-10:00 pace + 3-4x100m strides after. 

Group 8: 25-40 min run. First 1/4 easy, last 3/4 building up to 10:00-10:20 pace +3-4x100m strides after

Group 9: 25-40 min. First 1/4 easy, last 3/4 building up to 10:00-10:20 pace +3-4x100m strides after. 

Group 10: 25-40 min. First 1/4 easy, last 3/4 building up to 11:00-11:20 pace +3-4x100m strides after. 

Strength Training For Everyone After:

Warm Up Drills

1. Knee to chest 2. Heel to butt 3. Toes In/Out 5 4.

Circuit(6 mins this week, 8 mins next week, 10 mins week after)

Athlete Does Stationary Exercise for 20 seconds --> movement activity for 10-15 meters ---> Stationary exercises for 20 seconds ----> movement activity 10-15 meters back 

Stationary Exercise

Movement Activity

Mountain Climber

Walk The Plank

Ham Bridge

Lunge + Reach

Side Plank

Inchworm

Side Lunge

Windmill

Burpee

Lunge + Twist

Floor Touch + Knee Drive

Crawl

Wednesday: Recovery Run for everyone not in group 4. Paces are just recommendations

Boys Group 1: 25-35 mins @ 7:30-8:00(easier if needed) 

Boys Group 2: 25-35 mins @ 7:50-8:20(easier if needed)

Boys Group 3/Girls Group 1: 25-35 mins @ 8:10-8:40(easier if needed)

Girls Group 2: 25-35 mins @ 8:50-9:00(easier if needed)

Girls Group 3: 25-35 mins @ 9:00-9:30(easier if needed)

Track Workout For Groups 4-10 

Warm Up: 1.1 loop + 2x100m Strides

Cool Down: 2-4 laps

**Tempo Running should start easy and then cutdown, it should also be as continuous as possible

Group 4: 10 mins of tempo running @ 7:50-8:00 pace + 2x100m Strides

Group 5: 10 mins of tempo running @ 8:30-8:40 pace + 2x100m Strides

Group 6: 10 mins of tempo running @ 8:50-9:00 pace + 2x100m Strides

Group 7:  10 mins of tempo running @ 9:10-9:20 pace + 2x100m Strides

Group 8:  10 mins of tempo running @ 9:30-9:40 pace + 2x100m Strides

Group 9: 10 mins of tempo running @ 10:00-10:10 pace + 2x100m Strides

Group 10: 10 mins of tempo running @ 10:50-11:00 pace + 2x100m strides

Hurdles and Ropes After:

Thursday: Boys groups 1-3 and Girls 1-3 will be doing a long run, recovery day for everyone else

Groups 1-3: Will be on the W/OD Trail

Boys Group 1: 7m: 2m easy, Middle 3@ 6:30-6:50, 2m controlled back + 3x100m strides after

Boys Group 2: 7m: 2m easy, Middle 3@ 6:50-7:10, 2m controlled back + 3x100m strides after

Boys Group 3/Girls Group 1: 7m: 2m easy, Middle 3@ 7:10-7:30, 2m controlled back + 3x100m strides after

Girls Group 2: 45-55 mins. First 1/4 easy, middle 1/2 building up, last 1/4@ 7:50-8:20 + 3x100m strides after

Girls Group 3: 45-55 mins. First 1/4 easy, middle 1/2 building up, last 1/4@ 8:00-8:30 + 3x100m strides after

Group 4: 25-35 mins @ 9:00-9:30(easier if needed)

Group 5: 25-35 mins @ 9:40-10:10(easier if needed)

Group 6: 25-35 mins @ 10:00-10:20(easier if needed)

Group 7:  20-35 mins @ 10:20-10:40(easier if needed)

Group 8: 20-35 mins @ 10:40-11:00(easier if needed)

Group 9: 20-35 mins @ 11:10-11:30(easier if needed)

Group 10: 20-35 mins @ 12:00-12:20(easier if needed)

Strength Training For Everyone After: Same Routine as Tuesday

Friday: 

Boys Group 1: 30-40 mins. First 1/4 easy, middle 1/2 building up, last 1/4@ 6:30-6:50 + 3x100m strides after

Boys Group 2: 30-40 mins. First 1/4 easy, middle 1/2 building up, last 1/4@ 6:50-7:10 + 3x100m strides after

Boys Group 3/Girls Group 1: 30-40 mins. First 1/4 easy, middle 1/2 building up, last 1/4@ 7:10-7:30 + 3x100m strides after

Girls Group 2: 30-40 mins. First 1/4 easy, middle 1/2 building up, last 1/4@ 7:50-8:20 + 3x100m strides after

Girls Group 3/Group 4: 30-40 mins. First 1/4 easy, middle 1/2 building up, last 1/4@ 8:00-8:30 + 3x100m strides after

Group 5: 30-40 min run. First 1/4 easy, last 3/4 building up to 9:00-9:20 pace + 3x100m strides after

Group 6: 25-30 min run. First 1/4 easy, last 3/4 building up to 9:20-9:40 pace + 3x100m strides after. 

Group 7: 25-30 min run. First 1/4 easy, last 3/4 building up to 9:40-10:00 pace + 3x100m strides after. 

Group 8: 20-30 min run. First 1/4 easy, last 3/4 building up to 10:00-10:20 pace +3x100m strides after. Goal is to do as much running as possible

Group 9: 20-30 min. First 1/4 easy, last 3/4 building up to 10:00-10:20 pace +3x100m strides after. 

Group 10: 30-40 min. First 1/4 easy, last 3/4 building up to 11:00-11:20 pace +3-4x100m strides after. 

 

Hurdles and Ropes After:

Saturday: Race @ Monroe Parker or Long Run

**More Information Coming**

Boys in groups 1-3 and a few in group 4 will be given the option to race. Girls in groups 1-7 will be given the option to race.

 

Boys Group 1: Race

Boys Group 2: Race

Boys Group 3/Girls Group 1: Race

Girls Group 2: Race

Girls Group 3: Race for some OR 45-55 mins. First 1/4 easy, middle 1/2 building up, last 1/4@ 8:00-8:30 + 3x100m strides after

Group 5: Race or 40-50 min run. First 1/4 easy, last 3/4 building up to 9:00-9:20 pace + 3x100m strides after

Group 6: Race or 35-45 min run. First 1/4 easy, last 3/4 building up to 9:20-9:40 pace + 3x100m strides after. 

Group 7: Race or 35-45 min run. First 1/4 easy, last 3/4 building up to 9:40-10:00 pace + 3x100m strides after.

Group 8: Race or 30-45 min run. First 1/4 easy, last 3/4 building up to 10:00-10:20 pace +3x100m strides after. Goal is to do as much running as possible

Group 9: 30-45 min. First 1/4 easy, last 3/4 building up to 10:00-10:20 pace +3x100m strides after. 

Group 10: 30-45 min. First 1/4 easy, last 3/4 building up to 11:00-11:20 pace +3x100m strides after. 

Sunday: DAY OFF

 

Monday: 

**Groups 1-3 will be on the track**

Boys Group 1: 3m Run(last  mile on track(ins/outs), 3x100m strides, 4x200@Mile Pace w/ 200 jog. 1m cooldown

Boys Group 2: 3m Run(last mile on track(ins/outs), 3x100m strides, 4x200@Mile Pace w/ 200 jog. 1m cooldown

Boys Group 3/Girls Group 1: 3m Run(last mile on track(ins/outs), 3x100m strides, 4x200@Mile Pace w/ 200 jog. 1m cooldown

Girls Group 2: 3m Run(last mile on track(ins/outs), 3x100m strides, 4x200@Mile Pace w/ 200 jog. 1m cooldown???????

Girls Group 3: 3m Run(last mile on track(ins/outs), 3x100m strides, 4x200@Mile Pace w/ 200 jog. 1m cooldown???????

Group 4: 30-40 min run. First 1/4 easy, last 3/4 building up to 8:20-8:40 pace + 3x100m strides after

Group 5: 30-40 min run. First 1/4 easy, last 3/4 building up to 9:00-9:20 pace + 3x100m strides after

Group 6: 25-35 min run. First 1/4 easy, last 3/4 building up to 9:20-9:40 pace + 3x100m strides after. 

Group 7: 25-35 min run. First 1/4 easy, last 3/4 building up to 9:40-10:00 pace + 3x100m strides after. 

Group 8: 20-35 min run. First 1/4 easy, last 3/4 building up to 10:00-10:20 pace +3x100m strides after. Goal is to do as much running as possible

Group 9: 20-35 min. First 1/4 easy, last 3/4 building up to 10:00-10:20 pace +3x100m strides after. 

Group 10: 30-45 min. First 1/4 easy, last 3/4 building up to 11:00-11:20 pace +3-4x100m strides after. 

Team News

11 months ago @ 3:46PM by Tom Brumlik

Important XC Announcements 8/31

We have a good amount of announcements for the upcoming week. I am going to use individual email addresses and Yorktown Sports but we will slowly transition into just emails, which is why Coach Robertson is gathering email addresses at practices. Please let me know if you have any questions. Thanks.
 
Optional Saturday Practice: There will be an optional practice for groups 1-3 at the C/O Canal. Parking/meet-up point @ N. Randolph Street and N. Randolph Court Arlington, Va 22207. Everyone in groups 4-10 is encouraged to run on their own.Please see the previous training email to see what the recommended paces and amount of running should be.
 
Team lunch Monday: September 3rd from 12 to 2pm.  Address is 4513 N 40th Street. Please reach out to Margie (Charlie and Carrie Finn’s Mom) with any questions. Her email is: stvmargie@aol.com. Thanks.
 
Optional Monday Practice/Parents Meeting: Before the lunch we will have a practice and annual parents meeting. Monday practice and parents meeting @ 10am. Our goal for the parents meeting to briefly introduce the coaching staff and ask any important questions that you may have. We have a very new coaching staff and we believe that feedback from the parents is vital in maintaining a successful program.
 
First Meet(9/8): Our first meet will be the Monroe Parker Invite, next Saturday Sept 8.More information to follow there. It is an invite only meet, so not everyone will be running. We will decide who will compete based upon practices and the initial timed mile that we used to test everyone's fitness. We will send out more information about the meet early next week.
 
Tent: Morgan Daily's and Mary Withycombe's families were generous enough to purchase a tent for the XC to use at meets. If anyone would like to donate $5-$10 that would be greatly appreciated. Donations can be given to Morgan Daily or any of the coaches at practice. 
 
Uniforms/Purchasing Shorts: Starting next week, those of you who do not have team uniforms should go to Coach Robertson’s room after 8th period (Room 355) to pick one up. You may also stop by during 4th period if you have lunch during that time. 
 
Uniforms will be issued to athletes. However, anyone that would like to purchase their own uniform bottoms, here is a link to where athletes purchased them last year. 
 
 
Spike Night(9/5): There will be a Spike Night @ Pacers Clarendon from 6-8pm. As many of you know the Pacers Owner is a Yorktown Alum and he is going to the off our team a "10% donation back to the program for the hours your kids are in the store buying spikes (for example if we say the kids will be in the store from 6-8pm buying stuff and their total sales of shoes, apparel, and spikes is $2,000 we would write you a check to Yorktown XC for $200)" . Pacers also validates parking with a purchase of $50 or more. Simply park in the Trader Joe’s garage, bring your parking ticket in the store with you, and present it with your purchase.
 
 
After School Practice Times:
 
Now that summer practices have ended, starting next week we are going to be practicing as one team at 3:30PM on the track.
 
*Unless you are an athlete coming from another school other than Yorktown for practice (Middle School, HB, etc.), do NOT bring your backpack to practice. Make sure to find alternate arrangements, i.e., your locker. 

Team News

1 year ago @ 10:08PM

Cross Country Practice Times week of August 13

Girls will meet at 5 pm in the front of the school and boys at 6:30 pm for the remainder of this week (August 13).

New students who are joining must bring a VHSL physical dated after May 1 or have one already on file.

Team News

3 months ago @ 6:16PM

*Correction for XC Interest Meeting Date*

The interest meeting for the Fall 2019 XC season is Wednesday, May 29th in Patriot Hall, NOT May 30th. It is updated in the previous post. Sorry for the confusion.

Team News

10 months ago @ 4:04PM

*MEET ON 10/3 IS @ BURKE LAKE*

There was a typo in the previous announcement: The meet tomorrow is @ BURKE LAKE. The bus will still leave at 3:20 from the cafeteria.

Team News

11 months ago @ 3:18PM

Team Pictures

Team pictures for Cross Country members are scheduled for Tuesday, September 18, 3:15PM in the cafeteria. You will be handed order forms today/tomorrow if you would like a copy of the prints. You can also order on the Yorktown Sports website under FILES & LINKS: https://yorktownsports.org/main/filesLinks/ Remember: Be sure to wear your uniform for the team picture tomorrow.

Team News

11 months ago @ 3:10PM

Monroe Parker Information

Here is the information for the meet this weekend. Please let me know if you have any questions. Thanks Parking: Fairfax Baptist Temple: 6401 Missionary Lane, Fairfax Va 22039. Note from meet director: “Remember that no cars without passes may park at Burke Lake…Carpool and Busses are your best options” Travel: The bus leaves @ 6am from Yorktown. Athletes need to take the bus to the meet but can go home with parents after their race/cooldown, if they check in with an athlete and/or coach before leaving. Uniforms: Please make sure to go to Robertson’s Room (355) and pick up a uniform during 4th period (if possible) or directly after 8th period if you have not done so already. If you are going to order the spandex bottoms for girls or guys (see previous announcements for links), make sure to get your order in ASAP. The color you should be ordering is Navy. Race Breakdowns: This is based on the timed mile and the first few weeks of practice. Please let me know if you have any questions and/or if you are entered or cannot make the meet. Freshman Race@8:30 Anna Macon Corcoran Lexi Olsen Jenna Schimenti Maria Steis Fiona Shepherd Elizabeth Koumans Sophie Sprinkel Katrina Gillen Alexandra Bruington Annabelle Stultz Boys Varsity@ 9:15am Albert Velikonja Bowen Shuttleworth George Karamitsos Gavin Middleton Steve McCartney Lachlan Stevens Charlie Finn Collin Melly Joe Wehmeyer Lucas Keith Girls Varsity @ 9:15am Cate Whitehouse Katya Olsen Marissa Parent Brenna Meehan Sara Watchman Lauren Smythers Haylee Feist Emily Roberts Kathleen Love Girls JV @ 10:15am or 10:45am Sarah Roberts Lucy Driskell Daisy Pomponio Sydney Knott Allison Craig Melody Linville Clare Rutenberg Camille Pivetta Molly Lane Rose Von Eckartsberg Morgan Dailey Morgan Feist Mary Withacombe Boys JV @ 11:15am Tom Foti Karl Neff Ben Ingram Sam Quinn Jack Duhamel Robert Suchyta Owen Plimpton Eric Hernandez Kevin Greico Peter Hays


https://yorktownsports.org
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