tag:blogger.com,1999:blog-20256153043239632462024-03-25T10:07:03.550-04:00Whitman-Hanson Cross CountrySteve Georgehttp://www.blogger.com/profile/01512139005097904113noreply@blogger.comBlogger977125tag:blogger.com,1999:blog-2025615304323963246.post-2097878565177586862023-12-06T10:36:00.008-05:002023-12-06T11:19:07.211-05:00BEYOND THE FINISH LINE<p><span style="font-size: 12pt;">I love Cross
Country.</span><span style="font-size: 12pt;"> </span><span style="font-size: 12pt;">I love the preparation required
during the summer months.</span><span style="font-size: 12pt;"> </span><span style="font-size: 12pt;">I love the
challenge of creating training plans to accommodate a team that has a number of
ability levels.</span><span style="font-size: 12pt;"> </span><span style="font-size: 12pt;">I love analyzing data to
create those plans and I love make comparisons between our team and our
opponents.</span><span style="font-size: 12pt;"> </span><span style="font-size: 12pt;">I enjoy submitting results to
our AD and Administration to let them know how well our team performed, or if
the team didn’t fare as well as hoped, the individuals that stood out in a
loss. I love practice and seeing young student-athletes gain fitness and
confidence through the physical effort required by this sport.</span><span style="font-size: 12pt;"> </span><span style="font-size: 12pt;">And I love to see that effort translate into
improvement and accomplishment.</span><span style="font-size: 12pt;"> </span><span style="font-size: 12pt;">And if I
had to cite one aspect of Cross Country I love most, it would be that:
improvement and accomplishment.</span><span style="font-size: 12pt;"> </span><span style="font-size: 12pt;">One of
the awards we present each season is to the boy and girl athlete who has made
the most dramatic improvement between last fall and this fall.</span><span style="font-size: 12pt;"> </span><span style="font-size: 12pt;">And this award serves to illustrate why this
sport goes well beyond the finish line because improvement represents the
culmination of the preparation, effort and enjoyment I speak of.</span><span style="font-size: 12pt;"> </span><span style="font-size: 12pt;">And this year we have two team members very
deserving of this award.</span><span style="font-size: 12pt;"> </span><span style="font-size: 12pt;">In 2022, Lauren
Smith joined us after a year of freshman soccer and went about quietly (very
quietly in fact) showing us that she had potential as a runner.</span><span style="font-size: 12pt;"> </span><span style="font-size: 12pt;">She competed in 5 of our 6 dual meets with her
best race a 9</span><sup>th</sup><span style="font-size: 12pt;"> place finish at Duxbury where she scored her first
point in competition.</span><span style="font-size: 12pt;"> </span><span style="font-size: 12pt;">When it came time
to choose our Divisional Meet runners, she had posted the team’s 8</span><sup>th</sup><span style="font-size: 12pt;">
best 5K with a time of 24:21.</span><span style="font-size: 12pt;"> </span><span style="font-size: 12pt;">So while
she was close to being selected, she missed by a minute or so.</span><span style="font-size: 12pt;"> </span><span style="font-size: 12pt;">Perhaps motivated by that, she came into this
season well prepared and immediately made her presence felt.</span></p>
<p class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"><span style="mso-spacerun: yes;"> </span>In this season’s first meet she was among the
top 5 finishers for our girls at Marshfield, a tough team and a tougher place
to run. The next week she matched that against Silver Lake.<span style="mso-spacerun: yes;"> </span>And in week 3 against Plymouth North, while
showing continued improvement, she finished 3<sup>rd</sup> for the team.<span style="mso-spacerun: yes;"> </span>She continued to improve her times in the
following weeks with a 4<sup>th</sup> place at Hingham, 3<sup>rd</sup> against
Duxbury, a 2<sup>nd</sup> at Franklin Park in the Catholic Memorial
Invitational and a 2<sup>nd</sup> at the Patriot League Championship.<span style="mso-spacerun: yes;"> </span>And finally, at the Divisional Meet in
Wrentham she was the 3<sup>rd</sup> finisher for the team with a new Personal
Record of 21:31 in the 5K while helping the girls’ team qualify for the All-State Championship.<span style="mso-spacerun: yes;"> </span>Her finish in that
race was just under a 3:00 minute improvement from the previous season; the
largest improvement among our girls; again, all very quietly.<span style="mso-spacerun: yes;"> </span>Lauren scored a single point in 2022 but scored
in all 9 meets this year in which the girls competed (the only girl to do so,
in fact.) Congratulations to a soft-spoken young lady who makes noise on the XC
course and is on course to become an even better runner in 2024, Lauren Smith.</span><span style="font-size: 12pt;"> </span></p>
<p class="MsoNormal"><span style="line-height: 115%;"><span style="font-size: 12pt;">Improvement
and accomplishment; what I love most about this sport.</span><span style="font-size: 12pt;"> And for a coach these achievements can be
measured quite easily in Cross Country, with a stopwatch.</span><span style="font-size: 12pt;"> But for the athlete, there is always the
physical and mental challenge in meeting goals and expectations. Improvement
doesn’t come easy.</span><span style="font-size: 12pt;"> In addition to
preparation and effort, cross country tests an individual’s endurance, strength
and agility. It emphasizes the mental toughness needed to overcome obstacles
and push through pain.</span><span style="font-size: 12pt;"> And our award for
the most improved boy runner goes to a boy who has shown those abilities since
he joined us a freshman last year, Caleb Poth. </span><span style="font-size: 12pt;"> Any long-time runner remembers at the outset,
running is chore, hard work; an effort that often makes a newcomer to this
sport wonder if he or she should look elsewhere.</span><span style="font-size: 12pt;"> Injury and pain almost always accompany the
start of a running program, and many decide to abandon the effort.</span><span style="font-size: 12pt;"> In 2022 Caleb, I believe dealt with
both injury and pain on his way to becoming a true athlete. In 2022 Caleb
showed the desire needed to work through that pain.</span><span style="font-size: 12pt;"> In the first three weeks of the 2022 season
in fact, Caleb ran consistently, but in week four at Plymouth North he hit a
wall of sorts and ran for him, a disappointing race.</span><span style="font-size: 12pt;"> But Caleb is tenacious and persistent.</span><span style="font-size: 12pt;"> He continued to work through pain and fatigue
and ultimately competed in each dual meet during the season.</span><span style="font-size: 12pt;"> He closed out his 2022 Cross Country season in
the JV Meet at the Patriot League Championship where he ran his best 5K time of
that </span>year finishing<span style="font-size: 12pt;"> 85</span><sup style="font-size: 12pt;">th</sup><span style="font-size: 12pt;"> out
of 96 runners, in 24:47.</span><span style="font-size: 12pt;"> Caleb got a
taste of accomplishment in 2022 and vowed to come back stronger in 2023.<o:p></o:p></span></span></p>
<p class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">This year,
Caleb, like Lauren, was prepared coming into the season.<span style="mso-spacerun: yes;"> </span>He experienced little pain and showed the
effort of a young man on a mission to improve.<span style="mso-spacerun: yes;">
</span>And improve, he did: in dramatic fashion.<span style="mso-spacerun: yes;"> </span>No, he didn’t win any races.<span style="mso-spacerun: yes;"> </span>In fact, he didn’t score any points.<span style="mso-spacerun: yes;"> </span>But he practiced hard each day in an effort
to get better and slowly but surely, he climbed in the team ranking.<span style="mso-spacerun: yes;"> </span>Before it was over Caleb had posted the 7<sup>th</sup>
best 5k time among the boys with his 20:21 finish, again at the Patriot League
Championship where he finished 75<sup>th</sup> out of 98 runners, this time in
the Varsity race.<span style="mso-spacerun: yes;"> </span>His improvement over
2022’s best time was an amazing 4:26, about 2 ½ minutes better than the
improvement of any of his teammates.<span style="mso-spacerun: yes;"> </span>This
season provided many obstacles and challenges for Caleb, all of which he dealt
with capably and professionally.<span style="mso-spacerun: yes;"> </span>Congratulations
to Caleb Poth on his amazing accomplishments this year.<span style="mso-spacerun: yes;"> </span>He has put the coaches on notice by telling
us he anticipates further improvement in the fall of 2024.<span style="mso-spacerun: yes;"> </span>None of us doubt his doing just that.</span><span style="font-size: 12pt;"> </span></p>
<p class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Cross
Country provides an opportunity to enjoy the camaraderie and sense of community
that exists within a team. The common experiences found in the sports
challenges, its victories and yes, in its losses, bring team members closer
together and strong bonds are formed along with lifelong friendships.<span style="mso-spacerun: yes;"> </span>Evidence of that can be found in not only the
relationship among the coaching staff, but even more so in the relationships we
have with others as a result of our having taken up distance running
ourselves.<span style="mso-spacerun: yes;"> </span>However, team unity was not
in abundance this year, and I’ll take the blame for that.<span style="mso-spacerun: yes;"> </span>And I’ll work hard to resolve that in the
future.<span style="mso-spacerun: yes;"> </span>But nonetheless there were many
of those lifelong friendships formed that I spoke of earlier.<span style="mso-spacerun: yes;"> </span>One such friendship is that between Alex
Kehayias and McKenna McCarthy, coincidentally our Boys and Girls Most Valuable
Players this season.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Alex, a senior,
served as team Captain this fall and was Whitman-Hanson’s top finisher in each
of the team’s eight meets this season.<span style="mso-spacerun: yes;">
</span>Alex established a new 5K Personal Record with an impressive 17:04
finish at the Patriot League Championship at Hingham.<span style="mso-spacerun: yes;"> </span>He was selected as a Patriot League
All-Star.<span style="mso-spacerun: yes;"> </span>He placed 45<sup>th</sup> at
the MIAA Divisional (D2) Meet at Wrentham in which he completed in an
impressive time of 17:35.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Junior
McKenna McCarthy was the Panthers top finisher in each of the team’s meets this
season and finished behind only a total of five perennial Patriot League
All-Stars during the dual meet segment of the season.<span style="mso-spacerun: yes;"> </span>McKenna established a new 5K Personal Record
of 19:58 in the team’s win over Duxbury.<span style="mso-spacerun: yes;">
</span>McKenna was a unanimous Patriot League All-Star selection.<span style="mso-spacerun: yes;"> </span>McKenna finished 14<sup>th</sup> at the
Division 2 State Qualifier in Wrentham and 46<sup>th</sup> at the Divisional
Meet of Champions at Fort Devens.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Cross
Country, like most sports, provides us all the chance to celebrate individual
achievements and we acknowledge a great number of those with these two
student-athletes.<span style="mso-spacerun: yes;"> </span>Cross Country has
provided both Alex and McKenna personal growth opportunities and a chance to
discover their potential.<span style="mso-spacerun: yes;"> </span>Each will
establish new goals again next year as Alex heads to Suffolk University as a
member of the Cross Country and Track teams, while McKenna will return for her
Senior year at Whitman-Hanson.<span style="mso-spacerun: yes;"> </span>I’m
excited to see where it takes them.</span><span style="font-size: 12pt;"> </span></p>
<p class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">It’s my
opinion that participating in Cross Country provides an athlete with invaluable
life skills and lessons.<span style="mso-spacerun: yes;"> </span><b style="mso-bidi-font-weight: normal;">Discipline</b> immediately comes to
mind.<span style="mso-spacerun: yes;"> </span>We’ve just seen where athletes
that participate in practice each day and put forth a genuine effort at each
of those practices, accomplish great things.<span style="mso-spacerun: yes;">
</span>It’s like any task.<span style="mso-spacerun: yes;"> </span>Whether it’s
your academics, your job, your relationships with others; you’ll only succeed
with consistent and meaningful effort. You have to work at it. <b style="mso-bidi-font-weight: normal;">Time-management skills</b> can be greatly
enhanced through participating in athletics.<span style="mso-spacerun: yes;">
</span>Each day you’re asked to set aside a specific block of time for
practice.<span style="mso-spacerun: yes;"> </span>Giving similar attention to
other aspects of your life such as homework, nutrition, time with your family
and friends, and rest and relaxation, all very necessary for a happy and
healthy life, will ensure that you get to everything you should be getting
to.<span style="mso-spacerun: yes;"> </span>Less stress, less anxiety, less
grief.<span style="mso-spacerun: yes;"> </span>Of course, nobody lives that
perfect life forever.<span style="mso-spacerun: yes;"> </span>Things
happen.<span style="mso-spacerun: yes;"> </span>Obstacles and events
occasionally get in the way of your routine.<span style="mso-spacerun: yes;">
</span>Often times these obstacles are quite impactful.<span style="mso-spacerun: yes;"> </span>Illness, injury, at times, chaos, can be
terribly distracting, and can get in the way of doing what we need to do.<span style="mso-spacerun: yes;"> </span>But what this sport teaches us is <b style="mso-bidi-font-weight: normal;">resilience.</b><span style="mso-spacerun: yes;"> </span>We overcome those obstacles, move on from them,
and most often we’re better for having done so.<span style="mso-spacerun: yes;"> </span>And Cross Country, a goal-oriented sport,
continuously reminds us of the fact that there is always a better day ahead. If
you don’t achieve that goal today, you may tomorrow. <span style="mso-spacerun: yes;"> </span>And Cross Country teaches us that <b style="mso-bidi-font-weight: normal;">commitment</b>, the genuine and consistent
effort I’ve been talking about, whether it is applied to this sport or in any
other meaningful endeavor we take on, will result in us reaching our full
potential for success and happiness.<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Our next
award goes to an individual who has provided a benchmark this year for that commitment.<span style="mso-spacerun: yes;"> </span>You are already aware of some of his
accomplishments during the season, all a by-product of his dedication to
improvement.<span style="mso-spacerun: yes;"> </span>He is the sole member of
this year’s team to be in attendance and participate in each practice and every
meet, Alex Kehayias, this year's recipient of the team's Commitment Award.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Of course,
individual achievements for our student athletes aren’t limited to
accomplishments on the Cross-Country course or the Track.<span style="mso-spacerun: yes;"> </span>Of greater importance, and I want to stress
that; of greater importance, is what these student-athletes accomplish in the
classroom.<span style="mso-spacerun: yes;"> </span>High grades and outstanding
GPAs have been a hallmark of every team I’ve coached in Cross Country.<span style="mso-spacerun: yes;"> </span>A far wiser, and older, coach once told me
that the best recruits for Cross Country are not found in the gym class, they
are found in the math class.<span style="mso-spacerun: yes;"> </span>And I tend
to agree. <span style="mso-spacerun: yes;"> </span>They are a very intelligent
group overall.<span style="mso-spacerun: yes;"> </span>And although
Whitman-Hanson doesn’t rank its students and GPAs aren’t available to coaches,
we do have access to grades for the primary purpose of counseling those
students with problems or in danger of losing his/her eligibility. <span style="mso-spacerun: yes;"> </span>Those lists for this sport, where existent, are
very short.<span style="mso-spacerun: yes;"> </span>We don’t see a lot of Ds or
Fs.<span style="mso-spacerun: yes;"> </span>We pretty much see kids with one or
two Cs.<span style="mso-spacerun: yes;"> </span>When I speak with those students,
I almost always learn their deficiency is the result of either a missed exam
which will be made up, or an assignment which will be submitted within a short
time.<span style="mso-spacerun: yes;"> </span>Within a week or two, the matter
is usually resolved favorably.<span style="mso-spacerun: yes;"> </span>There are
those kids who never make those lists and whose grades are extremely
impressive.<span style="mso-spacerun: yes;"> </span>In fact, there are many
members of the team who should be acknowledged for their academic
achievements.<span style="mso-spacerun: yes;"> </span>It makes it difficult to
single out athletes among that large group of deserving kids for the
Scholar-Athlete Award, but this year there are two standouts who are high
achievers: not only within Cross Country but in the far more important realm of
academics.<span style="mso-spacerun: yes;"> </span>And those students, both seniors,
are Shane Johnson and Lynn McCoy.<span style="mso-spacerun: yes;"> </span>It is
important to note that both Shane and Lynn have been outstanding students since
they arrived at Whitman-Hanson.<span style="mso-spacerun: yes;"> </span>The consistency
and hard work they’ve displayed in sports is a reflection of what each brings
to the classroom.<span style="mso-spacerun: yes;"> </span>They’ve chosen to
follow the same path in athletics as they have in academics; a path that will
undoubtedly serve each of them well in the years to come.<span style="mso-spacerun: yes;"> </span>We’ll miss Shane and Lynn next year, but we
can look forward to others taking their places.<span style="mso-spacerun: yes;">
</span>We know others are ready to follow their lead and take on the role of
leaders in the classroom and in Cross Country.<span style="mso-spacerun: yes;">
</span><o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Two of our
younger student-athletes appear to be following comparable routes as Shane and
Lynn: both are very good students and impressive athletes and each season we
recognize a member of both the Boys and the Girls team with the
Rookie-of-the-Year Award.<span style="mso-spacerun: yes;"> </span>This award is
presented to the first-year athlete who makes the greatest impact on team
results, but it takes into consideration traits beyond the finish line.<span style="mso-spacerun: yes;"> </span>These kids are committed to running,
hard-working in practice, respectful to both teammates and the coaches, and
quite honestly children any parent should be enormously proud of.<span style="mso-spacerun: yes;"> </span>The Cross-Country Rookies- of-the-Year for
2023 are Sophomores Haley Gillis and Ben Andrews.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="line-height: 115%;"><span style="font-size: 12pt;">Haley joined
Cross Country with no expectation of even running a 5K.</span><span style="font-size: 12pt;"> In her first season of Track and Field this
past spring she participated in four events: the 100, 200, and 4 X 100 Meter
races, along with the High Jump.</span><span style="font-size: 12pt;"> After a
week or so of working with Coach S’s group (formerly known as the Mod Squad) at
practice this fall, I asked Haley to consider running with Coach Coletti’s
group, made up of mostly newcomers to the sport of Cross Country.</span><span style="font-size: 12pt;"> I asked that she simply try distance running
and let her know that I saw potential in her as a distance runner.</span><span style="font-size: 12pt;"> I also told Haley that if she didn’t like it,
she could return to Coach S’s group if she wished.</span><span style="font-size: 12pt;"> But from the moment she started running with
the distance crew she seemed to not only enjoy it, but she rapidly
improved.</span><span style="font-size: 12pt;"> She didn’t compete in our
first meet at Marshfield, but in her first meet at Silver Lake, Haley finished
3</span><sup style="font-size: 12pt;">rd</sup><span style="font-size: 12pt;"> among the Panther girls, and the following week against Plymouth
North she ran 4</span><sup style="font-size: 12pt;">th</sup><span style="font-size: 12pt;"> among her teammates.</span><span style="font-size: 12pt;"> She dropped to 5</span><sup style="font-size: 12pt;">th</sup><span style="font-size: 12pt;"> at Hingham, no
surprise given her effort in her new event over the first few weeks of distance
running.</span><span style="font-size: 12pt;"> But 3 weeks later she was the
team’s 3</span><sup style="font-size: 12pt;">rd</sup><span style="font-size: 12pt;"> place finisher in the Patriot League Varsity Championship
with a time of 22:46</span>. And<span style="font-size: 12pt;"> two weeks
following the League Championship, Haley was a major factor in the team’s
qualifying for the State Championship when she ran the team’s 2</span><sup style="font-size: 12pt;">nd</sup><span style="font-size: 12pt;">
best time of 21:25 at the Division 2 State Qualifying Meet. She finished 24</span><sup style="font-size: 12pt;">th</sup><span style="font-size: 12pt;">
overall and established her current Personal Record in that race.</span><span style="font-size: 12pt;"> The following week she closed out her season
finishing 3</span><sup style="font-size: 12pt;">rd</sup><span style="font-size: 12pt;"> for the team at the Divisional State Championship.</span><span style="font-size: 12pt;"> So, in less than two months, Haley both began
her distance running journey </span><u style="font-size: 12pt;">and</u><span style="font-size: 12pt;"> accomplished incredible success as a
distance runner. I’m looking forward to
watching her progress over the next two </span>years and<span style="font-size: 12pt;"> feel she will undoubtedly
become one of our league’s top athletes.<o:p></o:p></span></span></p>
<p class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Ben Andrews
path to becoming the terrific distance runner he is, while far different than
Haley’s, parallels it in many ways. He too is a sophomore running his first
season of Cross Country.<span style="mso-spacerun: yes;"> </span>Ben had also
participated in Track and Field but had already established himself as an
excellent distance runner while exclusively running the Mile and 2 Mile, where
he holds Personal Records of 5:08 (in the Mile) and 11:11 (in the 2 Mile.)<span style="mso-spacerun: yes;"> </span>Ben played a year of soccer
before joining us at Cross Country this past fall.<span style="mso-spacerun: yes;"> </span>But he had some experience with the 5K having
competed in a number of local races, some of which he won.<span style="mso-spacerun: yes;"> </span>We were elated when Ben decided to join us in
Cross Country this past fall, and expectations for him were high.<span style="mso-spacerun: yes;"> </span>And Ben delivered.<span style="mso-spacerun: yes;"> </span>While he ran on a team with many
experienced upperclassmen, he climbed the ranks quickly, and stayed there, as
the team’s 3<sup>rd</sup> place finisher at Silver Lake and at home versus
Plymouth North, and the Panthers’ 2<sup>nd</sup> place finisher in his other
six races during the season.<span style="mso-spacerun: yes;"> </span>He showed
extraordinary durability in maintaining his practice and racing schedule, along
with the dedication and commitment we love seeing in our student-athletes.<span style="mso-spacerun: yes;"> </span>My own personal goal for Ben was to see him
run a sub 18:00 minute 5k which he achieved at the Patriot League Championship
where he established his current personal record of 17:59.<span style="mso-spacerun: yes;"> </span>At the Division 2 State Qualifier at Wrentham
he ran an impressive 18:02 on a far more difficult course than Hingham in what
I thought was Ben’s best race of the season and a precursor to what we expect
to see from Ben in the years to come.<span style="mso-spacerun: yes;"> </span><span style="mso-spacerun: yes;"> </span>Ben, like Haley, not only made a major
contribution to the success of the team this past fall but can look forward to
improvement in the years ahead as one of the league’s premier distance runners.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">You can see
in Ben and Haley that this sport offers the opportunity for not only racing
achievements but self-discovery.<span style="mso-spacerun: yes;"> </span>A
sprinter and a soccer player have each become in just one season, both
accomplished runners and outstanding athletes, something they may not have
envisioned when their journey began.<span style="mso-spacerun: yes;">
</span>There are though, many pleasant surprises that took place during our
2023 season and to present awards to two athletes who provided us with a lot of
thrills during this season is our own Coach S (chlicting).<o:p></o:p></span></p><p class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">(Coach S presented what we've titled the "Coach S" award to two outstanding athletes, Lauren Smith and Andrew Buckley. The award was created through his wish that a student-athlete who having exceeded expectations, be acknowledged for having done so. Both Lauren and Andrew were vital members of the Cross-Country team. Each was a major contributor to the success of their respective squads. Both Lauren and Andrew scored in <b><u>every</u></b> meet in which the team participated this season. There are no more deserving recipients in my opinion.) </span></p>
<p class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">We’ve shared
with you through these award presentations, stories of improvement and
accomplishing goals, overcoming adversity, along with commitment, hard work,
athleticism, and academic achievement. Each member of the team can, in some
way, relate to most, if not all of those stories.<span style="mso-spacerun: yes;"> </span>Cross country is a sport which encompasses
physical challenges, team unity, life lessons and personal growth and the sport
should be recognized as a vehicle to the self-discovery and friendships I spoke
of, more so than simply racing.<span style="mso-spacerun: yes;"> </span>It is so
much more than that.<span style="mso-spacerun: yes;"> </span>And that too is a
reason I love this sport.<o:p></o:p></span></p>
<p class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">But what
about the many that never win a race: those that come to practice each day and
run their races with no real expectation of winning but with the anticipation
of simply competing?<span style="mso-spacerun: yes;"> </span>As you know, most
of you fall into that category.<span style="mso-spacerun: yes;"> </span>But each
day you return simply for the love of the sport.<span style="mso-spacerun: yes;"> </span>You applaud your teammates and your opponents
as well.<span style="mso-spacerun: yes;"> </span>You get beyond the finish line
after quite a few have done so before you arrive.<span style="mso-spacerun: yes;"> </span>You work hard, and you follow the direction
of your coaches, you never complain, and you maintain a smile as long as
possible during each workout.<span style="mso-spacerun: yes;"> </span>You have
never been an All-Star or an All-Scholastic, and maybe you’ve never received
any recognition for what you know you’ve accomplished, but you accept that and
take pride in knowing you’ve always done your best.<span style="mso-spacerun: yes;"> </span>And at every turn along the way you have
exhibited what this sport and any sport is really all about, sportsmanship.<span style="mso-spacerun: yes;"> </span>Not an easy feat in an atmosphere in which
competition and being the best are its most distinguishing
characteristics.<span style="mso-spacerun: yes;"> </span>Two student-athletes
who I’ve essentially just described are this year’s recipients of the Patriot
League Sportsmanship Award:<span style="mso-spacerun: yes;"> </span>from the
Boys team – Adam Vinton, and from the Girls team – Evelyn Williams.<o:p></o:p></span></p><p class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;">Thank you to all who attended last night's gathering. I apologize for trying to change my presentation "on the fly" in order to get everybody home at a reasonable time and reduce the time you were asked to sit through my babbling. </span><span style="font-size: 12pt;"> </span></p>
<p class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"><o:p> </o:p></span></p>
<p class="MsoNormal"><span style="font-size: 12pt; line-height: 115%;"><o:p> </o:p></span></p>Steve Georgehttp://www.blogger.com/profile/01512139005097904113noreply@blogger.com0tag:blogger.com,1999:blog-2025615304323963246.post-89209936732712007692023-09-26T19:00:00.004-04:002023-09-26T19:01:12.268-04:00Hard Work Pays Dividends<p>The following was submitted to Administration and local press following today's meet versus Plymouth North:</p><div class="default-style" style="color: #333333; font-family: helvetica, arial, sans-serif; font-size: 12pt;"><span style="font-family: helvetica; font-size: 12pt;">The Whitman-Hanson Boys Cross Country team (1-2) hosted Plymouth North Tuesday afternoon winning 25-31 behind an impressive win by Senior Captain Alex Kehayias who covered the 5K course in 18:00. The Panthers placed 5 of the top 8 places to seal the victory. Senior Captain Gavin McCarthy and Sophomore Ben Andrews finished in 19:01 to take 4th and 5th place, while Seniors Shane Johnson 7th, 19:33) and Andrew Buckley (8th, 19:50.) also scored for Whitman-Hanson.</span></div><div class="default-style" style="color: #333333; font-family: helvetica, arial, sans-serif; font-size: 12pt;"> </div><div class="default-style" style="color: #333333; font-family: helvetica, arial, sans-serif; font-size: 12pt;"><span style="font-family: helvetica; font-size: 12pt;">The Whitman-Hanson Girls Cross Country team improved to 2-1 on the season, downing Plymouth North 24-34, placing 5 of the top 7 runners in the 5K race. Junior McKenna McCarthy was the Panthers top finisher placing 2nd overall in a time of 21:16. The Panthers took 4th through 7th places with Senior Captain Caroline Poth (22:55), Junior Lauren Smith (23:26), Sophomore Haley Gillis (23:28) and Junior Chloe Handlin (23:46) all running well in the victory.</span></div><div class="default-style" style="color: #333333; font-family: helvetica, arial, sans-serif; font-size: 12pt;"><span style="font-family: helvetica; font-size: 12pt;"><br /></span></div><div class="default-style" style="color: #333333; font-family: helvetica, arial, sans-serif; font-size: 12pt;"><p style="color: black; font-family: "Times New Roman"; font-size: medium;">Full results can be found at the following link:</p><p style="color: black; font-family: "Times New Roman"; font-size: medium;"><a href="https://www.athletic.net/CrossCountry/meet/232198/results/all">Whitman-Hanson vs Plymouth North</a></p><p style="color: black; font-family: "Times New Roman"; font-size: medium;">It's back to work tomorrow at 2:30. Hingham is up next! </p></div><p><br /></p>Steve Georgehttp://www.blogger.com/profile/01512139005097904113noreply@blogger.com0tag:blogger.com,1999:blog-2025615304323963246.post-77556110111228969842023-09-15T10:34:00.001-04:002023-09-15T10:36:36.248-04:00Moving forward<p> At practice recently I mentioned the importance and the usefulness of "self-evaluation." I also noted that self-evaluation is something I conduct on a regular basis and have for many, many years. Like most people I have goals and expectations, and understanding and analyzing the effort made to achieve them is almost always enlightening, but more importantly productive. I'd encourage any of you to perform a self-evaluation as often as possible. You'll be amazed at what you find out about yourself.</p><p>When I was young and making my climb up the corporate ladder (which in retrospect was neither a long climb nor a "corporate" ladder) I would set short term goals for myself. Understanding a performance review might be conducted at any time, I would try to prepare for it by asking myself any number of standard questions. What was I most proud of? What would I do differently? Where did I want to be a year from now? I can now see that approach was more self-aggrandizing than reflective; designed to make me perhaps look better than I may have actually been. </p><p>As I grew older, my questions became more self-reflective. How have I performed in relation to my goals? How would I rate my overall performance? How did my performance improve or develop the agency I worked in? These questions required honesty and a true analysis of my efforts. They also allowed me to determine mistakes I made along the way, what I learned from them, and how to move forward from there.</p><p>As I made my most recent self-evaluation as it pertains to coaching, I took the more mature approach again, reflection being far more productive than building my resume, and came to one simple, startling conclusion. <u>I have not given our athletes enough credit.</u> OK Coach, what do you mean by that? Let me explain with the following example. Some time ago when I too was a runner, I would train with the athletes. If they were going out 6-7 miles, I would be leading the way. If we were doing intervals on the track, I was right beside them. Most days, I would either extend the run or the number of repeats. Not because I could do it, but because I KNEW the kids were capable of it. And they responded as expected. It was that extra effort <u>they</u> were willing to expend that made them the great runners they were. I was simply recognizing their true desires to achieve their highest potential and providing the opportunity to do it.</p><p>About six years ago, for health reasons, I was forced to stop running and began training the athletes from a bicycle. Without getting into the boring details, I stopped running for what can best be described as an overuse running injury. As a result, in recent years I've lost some perspective on the willingness and in fact, the need, on the part of some of our athletes to work as hard as they possibly can. Fearlessly. I may have lost sight of the facts that our student-athletes want to achieve their very best and are, in most cases, willing to do whatever training is required to become the best.</p><p>So, for the final part of my self-evaluation I am willing to acknowledge my mistakes and tell, no <u>show</u> you how I've learned from them. And I'll be perfectly clear about my goals moving forward. We've already stepped it up the last few days. Nobody has been injured. And I still see smiles. The trend will continue. We'll still have Fun Friday, but the rest of the week will be reserved for only hard work. My goal? To make you the very best runner you can be. Healthily. Happily. </p><p>See you all at 2:30. (And tomorrow AM at 8:15!)</p>Steve Georgehttp://www.blogger.com/profile/01512139005097904113noreply@blogger.com0tag:blogger.com,1999:blog-2025615304323963246.post-87213473319749343282023-09-12T20:11:00.008-04:002023-09-12T20:28:51.521-04:00Whitman-Hanson @ Marshfield<p>The following was sent to Administration and local media following today's meet at Marshfield.</p><div class="default-style" style="color: #333333; font-family: helvetica, arial, sans-serif; font-size: 12pt;"><span style="font-family: helvetica; font-size: 12pt;"><i>Whitman-Hanson Boys and Girls Cross Country traveled to Marshfield Tuesday afternoon to face the Rams Division 1 powerhouse teams. The Panther Boys (0-1) placed five boys among the top twelve finishers but lost on the scoreboard 16-41. Senior Captain Alex Kahayias was first across the finish line for the Panthers in 5th place with a time of 17:54 on the 2.85 Mile course. Sophomore Ben Andrews (7th, 18:55), Senior Shane Johnson (8th, 19:18), Senior Captain Gavin McCarthy (9th, 19:32) and Senior Andrew Buckley (12th, 19:49) also scored for Whitman-Hanson in the loss.</i></span></div><div class="default-style" style="color: #333333; font-family: helvetica, arial, sans-serif; font-size: 12pt;"><i> </i></div><div class="default-style" style="color: #333333; font-family: helvetica, arial, sans-serif; font-size: 12pt;"><i>For the Panther Girls (0-1) Junior McKenna McCarthy was the top finisher placing 4th overall in a time of 20:45 in the team's 17-46 loss. Others scoring for Whitman-Hanson included Senior Amiliya Gretsky (10th, 23:23), Senior Captain Caroline Poth (11th, 23:35), Junior Chloe Handlin (12th, 23:45) and Junior Lauren Smith (13th, 24:03.)</i></div><div class="default-style" style="color: #333333; font-family: helvetica, arial, sans-serif; font-size: 12pt;"><i> </i></div><div class="default-style" style="color: #333333; font-family: helvetica, arial, sans-serif; font-size: 12pt;"><i>The teams are looking forward to next Tuesday when they again go on the road, this time at Silver Lake Regional High School.</i></div><div class="default-style" style="color: #333333; font-family: helvetica, arial, sans-serif; font-size: 12pt;"><i> </i></div><div class="default-style" style="color: #333333; font-family: helvetica, arial, sans-serif; font-size: 12pt;"><i>Steve George, Head Coach</i></div><div class="default-style" style="color: #333333; font-family: helvetica, arial, sans-serif; font-size: 12pt;"><br /></div><div class="default-style" style="color: #333333; font-family: helvetica, arial, sans-serif; font-size: 12pt;"><span style="color: black; font-family: "Times New Roman"; font-size: medium;">Not exactly the results we were hoping for, but there is no doubt Marshfield is a talented, large school team on both the Boys and Girls sides. We'll get back to work tomorrow to prepare for Silver Lake on the road next Tuesday with each team looking for its first win of the season.</span></div><div class="default-style" style="color: #333333; font-family: helvetica, arial, sans-serif; font-size: 12pt;"><span style="color: black; font-family: "Times New Roman"; font-size: medium;"><br /></span></div><div class="default-style" style="color: #333333; font-family: helvetica, arial, sans-serif; font-size: 12pt;"><span style="color: black; font-family: "Times New Roman"; font-size: medium;">Team Results in Week 1 - Winners/Boys = Marshfield, Hingham, Duxbury</span></div><div class="default-style" style="color: #333333; font-family: helvetica, arial, sans-serif; font-size: 12pt;"><span style="color: black; font-family: "Times New Roman"; font-size: medium;"><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> </span><span> Winners/Girls = Marshfield, Hingham, Plymouth North</span> </span></div><div class="default-style" style="color: #333333; font-family: helvetica, arial, sans-serif; font-size: 12pt;"><span style="color: black; font-family: "Times New Roman"; font-size: medium;"><br /></span></div><div class="default-style" style="color: #333333; font-family: helvetica, arial, sans-serif; font-size: 12pt;"><span style="color: black; font-family: "Times New Roman"; font-size: medium;">Full results for each Whitman-Hanson team can be accessed via the following links:</span></div><div class="default-style" style="color: #333333; font-family: helvetica, arial, sans-serif; font-size: 12pt;"><span style="color: black; font-family: "Times New Roman"; font-size: medium;"><br /></span></div><div class="default-style" style="color: #333333; font-family: helvetica, arial, sans-serif; font-size: 12pt;"><span style="color: black; font-family: "Times New Roman"; font-size: medium;"><a href="https://www.mayflowertiming.com/uploads/1/2/3/2/123283675/boysmarsh.txt">Boys Results</a><br /></span></div><div class="default-style" style="color: #333333; font-family: helvetica, arial, sans-serif; font-size: 12pt;"><span style="color: black; font-family: "Times New Roman"; font-size: medium;"><br /></span></div><div class="default-style" style="color: #333333; font-family: helvetica, arial, sans-serif; font-size: 12pt;"><span style="color: black; font-family: "Times New Roman"; font-size: medium;"><a href="https://www.mayflowertiming.com/uploads/1/2/3/2/123283675/girlsmarsh.txt">Girls Results</a><br /></span></div><div class="default-style" style="color: #333333; font-family: helvetica, arial, sans-serif; font-size: 12pt;"><br /></div><div class="default-style" style="color: #333333; font-family: helvetica, arial, sans-serif; font-size: 12pt;"> </div>Steve Georgehttp://www.blogger.com/profile/01512139005097904113noreply@blogger.com0tag:blogger.com,1999:blog-2025615304323963246.post-40299170145300456942023-09-09T16:28:00.005-04:002023-09-11T08:19:23.426-04:00MSTCA Cross Country Relay results and Panther football commentary<p>Earlier today our XC teams traveled to Attleboro to open the season. The following summary was sent to Administration following the meet:</p><p><i>The Whitman-Hanson Boys and Girls Cross Country teams sent 21 athletes to Highland Park, Attleboro, to compete in the MSTCA Cross Country Relays on Saturday. Each relay race consisted of three team members, and included a Coed race, along with both girls' and boys' races. </i></p><p><i>In the Coed race fielding 42 teams, Sophomore Ben Andrews, Junior McKenna MCarthy and Senior Alex Kehayias combined to medal with a 10th place finish over the 4.6-mile course in a time of 28:03.</i></p><p><i>The Boys Junior/Senior Race had a total of 64 entries with three from WHRHS. Seniors Adam Vinton, Andrew Buckley and Shane Johnson finished in 32nd place in a time of 29:09. In 42nd place was the team of Connor McCarthy, James Whitman and Gavin McCarthy at 30:38, while Lexton Tobias, Caleb Poth and Declan Handlin finished 53rd with a time of 33:47.</i></p><p><i>The Girls Junior Senior Race had 51 entries and again Whitman-Hanson entered three teams. Seniors Caroline Poth, Paige Reichert and Lynn McCoy finished 22nd in a time of 35:17. Haley Gillis, Willa McKay and Bella Furtado, each in her first Cross Country race, combined to place 28th with a time of 36:58. And Chloe Handlin, Amiliya Gretsky and Evelyn Williams ran a combined time of 37:07 to take 31st place overall.</i></p><p><i>It was a great start to the 2023 season. The teams head to Marshfield on Tuesday for the first Patriot League dual meet of the season.</i></p><p><i>Steve George, Head Coach</i></p><p>Last night I had an opportunity to watch the WHRHS football team as it took on Pembroke High in Pembroke. Cross Country congratulates Coach Botelho, his staff and all the members of the team on its thrilling come from behind victory. We especially want to congratulate some of our Track and Field athletes who played a great game. Matt Lee, Brady Markowski, Mitch Souza and Cody Roberts were outstanding in the win. When I returned home my granddaughter asked me what "karma" is after hearing me use the word. I explained to her very simply that karma is what happens when your football team is winning 26-14 with about 8 minutes left in the game and your school marching band starts playing the "Hey, Hey, Goodbye" song. And then you lose. At the game, I had been standing next to a man I didn't recognize, and I don't know which team he was supporting, but as the band played on he commented to me, "It's a little early to be playing that song." To which I replied, "I was thinking the very same thing." We're all just a bit proud of a team that didn't give up, and while in all probability unaware of the song played by the opponent's band, showed them what "karma" is all about.</p><p>Back at it Monday at 2:30. Sunday is a day off, with a mini-meet planned for Monday and easy running for all others in anticipation of our opener at Marshfield.</p><p><i> </i></p><p><br /></p>Steve Georgehttp://www.blogger.com/profile/01512139005097904113noreply@blogger.com0tag:blogger.com,1999:blog-2025615304323963246.post-49967662502242526482023-09-08T11:10:00.006-04:002023-09-11T13:20:59.522-04:00Friday, September 8th<p>I think it is fair to say we've had an up-and-down week of practice between this past Friday and yesterday's (Thursday) practice in the heat. The unseasonable weather slowed us all down a bit but no more than other Patriot League schools which operate under the same rules and guidelines. It all gets back to summer training during the early portion of our schedule, and those that have built a base and shown dedication in the weight room should not be adversely impacted by the training limitations attributable to the weather this week. </p><p>I feel our trip to Marshfield on Monday with some of our athletes was productive and conducted in accordance with one general rule in XC . . . <u>know</u> <u>the</u> <u>course</u>. Unfortunately, our efforts to get some racing experience for our new runners in a 3K meet yesterday with Quincy/North Quincy never materialized, but we have something planned for those not quite ready for the 2.85-mile Marshfield course coming up on Monday.</p><p>We're looking forward to tomorrow morning's XC Relay meet being held at Highland Park, Mechanic Street, Attleboro. We've entered 7 teams of 3 with each individual runner going 1.5-1.6 miles. The entries were made on the basis of our athletes' current state of conditioning along with summer training and participation in the strength and conditioning sessions held the past few months. ALL are invited to attend the meet which will give our newcomers a glimpse of what an invitational meet is all about. It can also be a very useful motivation tool. </p><p>We are still accepting new members to our team. In fact, we will be adding another boy today, and a new girl on Monday. One of the comments heard from our newcomers on a number of occasions is how welcoming and friendly our teams are. Thanks to all of you for respecting each and every member of our team. Runners are made, not born, and the environment you provide gives our newest members comfort in their new surroundings. And the coaches couldn't ask for a better atmosphere in which to work each day. In fact, Coach S, will be rewarding us all today with a host of Fun Friday games following a brief shakeout run. We'll see you all at 2:30!!</p>Steve Georgehttp://www.blogger.com/profile/01512139005097904113noreply@blogger.com0tag:blogger.com,1999:blog-2025615304323963246.post-37329620564512998732023-09-01T09:22:00.006-04:002023-09-01T09:28:02.573-04:00Tuesday, Wednesday, Thursday - Days #8, 9 and 10<p>Following our warmup on Tuesday the athletes were given training pace times based on his/her individual results at Monday's Time Trial after which we held an Easy run of 5 Miles for Group 1, somewhat less for Group 2, using those paces. I've found that most high school runners like to train every day at one pace. Some treat each day like a race, while others consistently hold back or run with a friend maintaining a slow pace. The truth is an easy pace day does two very important things. First, it allows a runner to recover from a hard, stressful workout from the previous day. Second, and equally important, it sets the runner up to be capable of running hard or completing a difficult workout the following day. On Tuesday, many of our runners were able to run farther, nearly all completing 5 miles, as a direct result of slowing down his/her pace to the Easy pace mile times. The team closed things out with Core and Stretching. We were pleased with the results of today and even more excited about seeing their impact on tomorrow's workout.</p><p>On Wednesday, VO2 Max training pace times were provided in anticipation of an 800-meter workout. The VO2 times are indicative of cardiorespiratory fitness and is essentially the measurement of oxygen consumption over a period of time. This pace is intended to increase running strength and running efficiency. We opted to run on the grass, a soft surface and more appropriate for our Cross-Country runners. We marked out a course which ran between two field hockey teams, the JV soccer squad and dozens of geese which call our playing fields home this time of year in an effort to reduce impact. As we do with workouts of this type, we are looking for consistency. Just about all our runners ran a little faster than VO2 max pace during his/her first 800, so we advised everyone to slow it down just a bit . . . we had five more to do. That said and done, everybody got through the workout with no problems. A four-minute recovery between repeats was adequate for each runner to maintain his/her VO2 Max pace time throughout. It wasn't easy by any stretch of the imagination, but it was enjoyable and productive! A brief cooldown jog followed by stretching and mission accomplished!</p><p>Yesterday, Thursday, was a well-deserved Easy day. The runners were again reminded of their Easy pace times and asked to run 30 minutes at that pace. Everybody felt comfortable and ran well. The run was followed up with an upper body weight training session in the school fitness center. We jogged back to the field and closed out the day with stretching. And we were very happy with the results over the three days. There were a couple of athletes experiencing "discomfort". But everybody remains overwhelmingly healthy!!! </p><p>Practice Friday will get under way at 2:30. Yes, even on an early dismissal day, we practice at 2:30. The reason is that not all the coaches have the flexibility, due to work commitments, to start earlier. We understand some student-athletes may have transportation issues as a result and apologize for any inconvenience, but it is unavoidable. "Fun Friday" will be an Easy run, in anticipation of Saturday morning's long run, scheduled to begin at 8:30 at Burrage Pond, Hawkes Avenue in Hanson, followed by Coach S games. We hope to see you all there!</p>Steve Georgehttp://www.blogger.com/profile/01512139005097904113noreply@blogger.com0tag:blogger.com,1999:blog-2025615304323963246.post-45834578489498923682023-08-29T10:09:00.003-04:002023-08-29T10:09:52.649-04:00Time Trial - Day #7<p> The results of Monday's Time Trial are shown below:</p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEiY9syA5OjIwb3n9aGEmC-R0sD-Kugk21s9iAKGq9BPVGSiqlPy6hvqaXuwmeBPpUwzdSvjK_a6C_geNjpady06m78Bf5LYM_FnGPT4Mi9IWiFboJ5P2IXkD2AZNIVairHNTjcp2MUjb52GYER8v9ZOM3KzN1lqfMijmoAbp5VoNCz2BufWslHzDAqjEf0" style="margin-left: 1em; margin-right: 1em;"><img alt="" data-original-height="581" data-original-width="331" height="521" src="https://blogger.googleusercontent.com/img/a/AVvXsEiY9syA5OjIwb3n9aGEmC-R0sD-Kugk21s9iAKGq9BPVGSiqlPy6hvqaXuwmeBPpUwzdSvjK_a6C_geNjpady06m78Bf5LYM_FnGPT4Mi9IWiFboJ5P2IXkD2AZNIVairHNTjcp2MUjb52GYER8v9ZOM3KzN1lqfMijmoAbp5VoNCz2BufWslHzDAqjEf0=w398-h521" width="398" /></a></div><div><br /></div>Tuesday, Day #8 will be an EASY day for all. Each of you will be given your training pace times based on the Time Trial results which will include an EASY pace time that you are expected to use on days like today. EASY pace might by described as a comfortable, conversational pace run at approximately 2/3 of your race pace. These EASY pace times will change over the course of the season based on race results. For some of you this EASY pace may seem slow, however it is essential for <b><u>recovery.</u></b> The slower pace ensures that. In order to perform your best on the more stressful, hard, workout days, the EASY day provides the opportunity to (literally) work out the soreness created by the more intense workout you've just completed. It's a cycle that is repeated many times over the course of the season. We'll continue the process today at 2:30.<div><br /></div><div><br /><br /><p></p></div>Steve Georgehttp://www.blogger.com/profile/01512139005097904113noreply@blogger.com0tag:blogger.com,1999:blog-2025615304323963246.post-22294518674329102112023-08-28T08:29:00.004-04:002023-08-28T09:34:56.845-04:00Days #4, 5 and 6 - Our First Week Completed<p>On Day 4 we worked a bit harder following our warmup with Group 1 running the one-mile school loop, followed by 7 minutes of hard running. That was followed up with a short loop, 7 minutes hard running again and another short loop. We closed it out with core and stretching. Group 2 also took it up a notch with various up-tempo relays led by Coach Coletti. My takeaways were (1) Group 2 is progressing nicely, and (2) Group 1 will require a bit more conditioning. </p><p>On Day 5, both groups completed a shakeout run in the rain, and celebrated Fun Friday with a soccer match in the downpour. Andrew Buckley and Ben Andrews were the standouts on their respective teams, with kudos to Chloe Handlin, Alex Kehayias, and Logan Bourgelas who all played well. Logan's header for a goal was, in my opinion, the play of the game, but most importantly it was a fun and light practice in anticipation of our Day 6 long run.</p><p>Day 6 took us to the Abington bike trail where everybody was encouraged to run an easy pace for a "comfortable" distance. That distance was ultimately somewhere between 2.1 and 11 miles. We were very happy with the turnout and the continued progress of the new runners. Our more experienced runners all ran very well. And looking back on the 6 practices it was a positive and productive week. Mission accomplished.</p><p>We set out on a new mission Monday at 2:30 with a 3K Time Trial. The purpose of our Time Trial is to establish specific training times for our runners going forward, refining our running groups, and adjusting training plans as we look forward to the dual meet season. In addition to our Patriot League schedule, we have decided we'll be participating in the MSTCA Relays on September 9th, the Catholic Memorial Invitational on October 14th, and the Coaches Invitational on November 4th. We are waiting to hear from Quincy/North Quincy to determine if they will be competing with us in a crossover meet on September 7th but right now it looks like we may hold only a 3K race for those not participating in the MSTCA Relays. More on this as details become available.</p><p>OK, now we're caught up and looking forward to another great week of practice. We are, as always, hoping to pick up some more teammates. All ages and abilities are welcome! We're adding a couple today but have plenty of room for more. If you have a friend or classmate who wants to get into a fun and healthy sports environment, tell them about us. See you all at 2:30.</p><p><br /></p>Steve Georgehttp://www.blogger.com/profile/01512139005097904113noreply@blogger.com0tag:blogger.com,1999:blog-2025615304323963246.post-6662182990867138312023-08-24T12:49:00.010-04:002023-08-24T13:01:29.154-04:00Day #3 - Productivity<p>Day #3 was, in my opinion, productive. Several of our runners joined the “experienced” group, ran well and felt good doing it by all accounts. Our newer runners also performed well, covering our entire 5K course with Coach Coletti. Three days in, and all is well thus far. Add to that, our experienced runners, following their 3-4 mile run, worked in the weight room for 30 minutes and followed that with stretching; all part of our injury prevention efforts. PRODUCTIVE, which you can interpret as “accomplishing our goals”for the day, would aptly describe Day #3. Easy running, extended for all, and taking care to avoid injuries was what we set out to do. You all achieved those goals. Day #4 should be interesting as Group 1 takes it up a notch and Coach Coletti has something different planned for her Group as well. </p><p>Everybody, and I mean that, has made the effort to follow instruction and improve his/her running skills this week. I can’t truly be sure of how each of you feels about that, but having been a runner at one time, I understand the value of accomplishing daily tasks and goals. That feeling of accomplishment can be so uplifting. Yesterday, I spoke about POSITIVITY, which should be both the cause and effect of accomplishing your daily goals. Each of you can find something in the way you performed yesterday to feel both POSITIVE and PRODUCTIVE. Improvement in running takes time, but in the case of our new runners, that improvement will be seen very soon. Running is work, but as you gain experience you’ll see changes in not only your running, but in how you feel, look and think. You will become healthier, more fit, and confident. That’s a promise. Now <i>that’s</i> PRODUCTIVE!</p><p>So, look forward to XC Day #4 being PRODUCTIVE for you. POSITIVITY will lead you there (I can do it!) and will be there to greet you at the end of your workout (I did great!) Learn to approach each day, and perhaps even each task, in the same manner. Even if you fall short of a specific goal, take pride and enjoyment in having done your best and perhaps learned a valuable lesson in the process. Stay POSITIVE. Never stop working. Remain PRODUCTIVE. It’s life-changing.</p><p><br /></p><p><br /></p>Steve Georgehttp://www.blogger.com/profile/01512139005097904113noreply@blogger.com0tag:blogger.com,1999:blog-2025615304323963246.post-56673228574376044092023-08-23T07:46:00.006-04:002023-08-23T07:51:48.377-04:00Day #2 -Positivity<p>Tuesday's practice gave me cause for hope and optimism. At 2:30 I admit I was somewhat concerned, but by 2:40 all was well with the world! "When I was your age" - a phrase you'll necessarily hear a thousand times before you graduate, I was told that if you're not 10 minutes early, you are late. Things have changed through the years apparently. You are now on time if you're 10 minutes late. But all who were there on Monday either returned or were accounted for at Tuesday's practice. Following a team warmup, we held a brief discussion where we learned there were no aches and pains from Day #1, and then we separated into our groups. </p><p>Newer runners ran the school loop portion of our course 3 times with adequate breaks as most of those student-athletes are acclimating themselves to running. Experienced runners covered 4+ miles with an easy run to the Town Park and back. Strides, core, stretch and we called it a day. Day 2 in fact. The day's training focused on slightly extending the easy running for the new runners and an easy/recovery day for the experienced runners who had worked hard on Monday. The lessons for the newer runners included:</p><p>1. Don't go out fast,</p><p>2. Run steady and even,</p><p>3. Know the course.</p><p>Basic, but requisites if you're to have any success in this sport. All passed with flying colors. And while we're all on the endorphin chase and the euphoria which accompanies them, I found an article which is particularly relevant at this stage of your training. Take the two minutes needed to read it; it is well worth it. The link follows:</p><p><a href="https://run-for-good.com/the-power-of-positive-thinking/">The Power of Positive Thinking</a><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitqSPfil2Occ1eT_ro7i4DXxAkRt9pr1mR3_0hGYgfZslXT13OBCzeB5OUTYGDiPHgJC8sDhc-iB7SozI59P6Xg3OieXdy7s891wRl_IwhQDUoh_f5OCp9_mVfctNKC2rCcpea8H37U_cCopKgKsgVi9OHT_RWtUt93Kq6kqVNLQ0fgjQF80G2ZfJZnNw/s300/positivity.webp" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="300" data-original-width="300" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitqSPfil2Occ1eT_ro7i4DXxAkRt9pr1mR3_0hGYgfZslXT13OBCzeB5OUTYGDiPHgJC8sDhc-iB7SozI59P6Xg3OieXdy7s891wRl_IwhQDUoh_f5OCp9_mVfctNKC2rCcpea8H37U_cCopKgKsgVi9OHT_RWtUt93Kq6kqVNLQ0fgjQF80G2ZfJZnNw/s1600/positivity.webp" width="300" /></a></div><div><br /></div>More at 2:30 Wednesday, Day #3. Can't wait . . .<br /><p><br /></p><p><br /></p>Steve Georgehttp://www.blogger.com/profile/01512139005097904113noreply@blogger.com0tag:blogger.com,1999:blog-2025615304323963246.post-28115121171175955172023-08-22T08:56:00.003-04:002023-08-22T09:19:06.407-04:00DAY #1 - In the books<p><a href="https://www.mapmyrun.com/routes/view/5674184704/">WHRHS 5K Cross-Country Course</a></p><p>Cross country, as some of you learned today, can be a difficult sport. While the football and soccer teams were on the turf focusing on drills with plenty of breaks for instructional purposes, you were asked to work relatively hard for 90 minutes with little or no down time other than water and bathroom breaks. We coaches were impressed with the effort and attitudes of all of you. On Day #1 our primary objective was to determine the <u style="font-weight: bold;">current</u> abilities of our athletes. At 2:30 we took attendance, held a brief discussion, and following a team warmup, all athletes were asked to run a portion of our course (the entire course can be viewed at the link above). The mile run was completed by all with times ranging from 5+ to 13 minutes, and there were a lot of smiles at the end. The next step in the process was to breakout in groups of comparable ability to again determine the current fitness of each of the athletes. We did this with some "circuit" training in which those with more experience and a solid base of summer running, ran 700-meter repeats at a comfortable pace broken up by 4 circuits of 4 exercises apiece. The less experienced athletes completed the same circuits with one exception. They ran 300-meter repeats. Following the circuits, each group stretched with his/her coach and practice ended at 4:30. Two hours of work and everybody responded that they felt good following practice. Day 1 was in the books.</p><p>I think the practice pointed out that while we have many capable young student-athletes we have quite a spread in ability at this point. That should surprise nobody. We have team members who have run hundreds of miles over the summer, and many who have completed far less. Today the groups to which you have either been assigned or which you've selected will be completing runs and workouts designed with that in mind. It won't be long before there is some movement among the groups, but early on we want to ensure the safety and enjoyment of each of you. Tuesday we'll again focus on newer athletes learning the course with easy running, while others will be running easy at distances based on his/her summer training. They will be heading off campus for their run. Today, by the way, the weather will be much better for training with low humidity and temperatures in the 70s. </p><p>For you newer runners, my guess is that you may feel or have already felt some discomfort. Don't be discouraged or put off by that. It is part of the process. I promise you that you'll feel much looser following warmup today and the running portion of your practice will be such that you'll feel only mild muscle discomfort and you'll have ample breaks for recovery. We don't have to hurry with your training. Whitman-Hanson has one of the few full 5K (3.1 miles) courses in the Patriot League. In our first meet you can opt for the shorter 3K (1.85 miles) course. You ran a mile+ yesterday. That 3K will be a piece of cake come September 7, more than 2 weeks away. We're really looking forward to seeing you at 2:30 Tuesday afternoon!</p><p><br /></p><p><br /></p>Steve Georgehttp://www.blogger.com/profile/01512139005097904113noreply@blogger.com0tag:blogger.com,1999:blog-2025615304323963246.post-72167507562905714402023-07-29T10:10:00.005-04:002023-07-29T10:25:17.581-04:00Thoughts coming into Year 10<p><span style="font-family: inherit;">For the most part, time passes much more quickly than I'd like these days. I'm certain it's a product of aging and hoping anyway that this never ends, as the finish line draws closer and closer. On the other hand, I vividly recall mid-August days as a kid and those weeks seemed interminable. I couldn't wait to return to school and being with friends, enjoying activities, and yes, even studying. With August now approaching I again experience the mixed blessing, at least for a few weeks, the slowing of time. Cross country season is by far my favorite, and I'm ready to go. And though I know August 21st, our first day of practice, is around the corner, it seems like it's taking forever to get here. While I wait though, I had some thoughts coming into my 10th year at Whitman-Hanson Regional. </span></p><p><span style="font-family: inherit;">First and foremost, I'm grateful for the opportunity to work at a great school with the total support of Administration, the coaching staff, the community and some truly fantastic kids. I've had a handful of tough days, as anybody would coaching four teams each year, but +99% of the time it has been a wonderful experience. I'm looking forward to a continuation of that in 2023-2024.</span></p><p><span style="font-family: inherit;">Today, although I am not an enthusiastic AI proponent, I asked Chat GPT a couple of questions. The first . . . "Is cross country participation in high school on the decline?" I wasn't surprised by the response directing me to other sources, including the NFHS which tracks overall high school sports participation. And I wasn't shocked by the fact that NFHS reports overall participation is down by 4% between 2018 and 2022. I was somewhat surprised that Golf was the only sport to register an increase in participation among the top 10 Boys sports. And I was saddened by the fact that Cross Country among Boys experienced the largest decline at 14%. The picture wasn't much brighter among the Girls where Cross Country experienced a 13% decline. Unfortunately, our numbers since I arrived in 2014 reflect these trends. In 2014 I started with Boys and Girls teams of 23 and 18, respectively. There was a small but steady increase in participation through 2018, when the numbers stood at 34 Boys, 20 Girls. But in 2022, we had squads of 20 Boys and 14 Girls. From the NFHS report I was able to extrapolate the average number of student-athletes participating in Cross Country in Massachusetts high schools; 19 Boys, 15 Girls. Nearly the same as our 2022 numbers. But I won't accept average, I am determinedly hoping our numbers improve this fall.</span></p><p><span style="font-family: inherit;">The second question posed to Chat GPT was "<span style="color: #343541; font-size: 16px; white-space-collapse: preserve;">which high school sport is most often continued by a student-athlete in college?" Again, I was mildly surprised that as of September 2021, soccer was the sport most often continued by student-athletes in college, but it makes sense given the number of schools participating in the sport and the size of their teams. Other sports with many athletes continuing after high school in their sport included basketball, football, track and field, and volleyball. No, Cross Country wasn't among the leaders. This prompted me to go through the graduates of our program to determine just how many student-athletes continued distance running at the college level. Those numbers over the past 9 years total 8 Boys and 11 Girls, which include 5 Boys and 4 Girls currently running on his/her college team. </span></span></p><p><span style="color: #343541; font-family: inherit;"><span style="white-space-collapse: preserve;">On a lark, I went back to Chat GPS and asked one final question, "Is high school Cross Country coaching a wise decision?" While the response indicated a wise decision depends on "various factors and considerations" it also provided ten points to consider. I won't elaborate upon those; if you have an </span></span><span style="color: #343541;"><span style="white-space-collapse: preserve;">interest,</span></span><span style="color: #343541; font-family: inherit;"><span style="white-space-collapse: preserve;"> I'm fairly certain Chat GPT has only a single standard response to any question. But even before reading those ten points, I knew that coaching Cross Country at WHRHS was, and will continue to be, one of the best decisions I've ever made. </span></span></p><p><span style="font-family: inherit;"><span style="color: #343541; font-size: 16px; white-space-collapse: preserve;">August 21st. Can't wait . . .</span></span></p><p class="MsoNormal" style="background: white; line-height: 7.75pt; margin-bottom: 0in; mso-outline-level: 2;"></p><p class="MsoNormal" style="background: white; margin-bottom: 0in; mso-line-height-alt: 7.75pt; mso-outline-level: 2;"><br /></p><p></p>Steve Georgehttp://www.blogger.com/profile/01512139005097904113noreply@blogger.com1tag:blogger.com,1999:blog-2025615304323963246.post-66232185664262887812023-07-28T11:58:00.001-04:002023-07-28T11:58:45.107-04:00Summer Training Update<p>Many of you asked for a summer training plan nearly six weeks ago. Those who have followed the plan for a progressive buildup of EASY miles may feel ready to incorporate one or two workouts into their weekly training regimen. The important thing to remember is that if you have NOT completed the six weeks of base training you are likely not ready, and run the risk of injury, if you overtrain. You should continue with the EASY miles until you're running 3+ miles 5-6 days per week. And be reminded that <u>total</u> weekly mileage should not be increased by more than 10% each week. </p><p>For those who ARE ready, we'll add two workouts consisting of (1) a tempo run, and (2) an 800-interval workout to your weekly training plan. </p><p>For our purposes a tempo run is a threshold run; a comfortably hard run at 85-90% of your maximum heart rate, which for most of you is approximately 170 BPM (beats per minute.) We begin and end a tempo run with EASY running creating three segments within the workout. My suggestion at the outset is 12/8/12, that is 12 minutes EASY, 8 THRESHHOLD, 12 EASY. Over the course of the season, we'll make adjustments to this type of workout by slowly increasing the THRESHHOLD portion of the run. </p><p>The 800 workouts will be based in part, on your average daily mileage. For example, those of you averaging 4 miles per day are asked to complete a workout consisting of a one-mile warmup, 4 X 800, and a one-mile cooldown. To determine your 800 paces, you can either (a) calculate 110% of your 5K mile pace or (b) run a 400 to the best of your ability and adjust the 800 to 90% of the 400 results. (For example, a 70 second 400 would convert to a 2:36 800: 70/90% = 78, 78 X 2 = 2:36.) Athletes running 3 miles per day should do the workout with a one-mile warmup, 2X800, and a one-mile cooldown. The 5 mile per day group will run 6X800 following a mile warmup and closing things out with a one-mile cooldown. </p><p>Try to space out the two workouts with 2-3 days of Easy, Recovery or your OFF day in between. For some then your week might look like this:</p><p>Monday - EASY</p><p>Tuesday - 800 Workout</p><p>Wednesday - EASY, Recovery</p><p>Thursday - EASY</p><p>Friday - Tempo</p><p>Saturday - EASY, Recovery</p><p>Sunday - OFF</p><p>If you have any questions, don't be afraid to ask. The most important thing in all this is your health and athletic enjoyment. Don't overtrain. It's a long season and if you haven't been quite as diligent as you'd hoped this summer, you'll have ample opportunity to reach your potential; especially if you start now!</p><p>Final reminder: the coaches hold a "Core at 4:00" session each Tuesday and Thursday in the school weight room. ALL are invited! August 21st will be here before you know it. .</p>Steve Georgehttp://www.blogger.com/profile/01512139005097904113noreply@blogger.com0tag:blogger.com,1999:blog-2025615304323963246.post-77989109552906089942023-07-25T10:58:00.001-04:002023-07-25T10:58:45.665-04:00Four weeks to Day #1<p><span face="Arial, sans-serif" style="font-size: 11pt; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">For those interested (and even for those not YET interested) the following is our practice schedule for the Week #1:</span></p><p><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;">Practice for both Boys and Girls Cross Country will be held at the Track, Monday, August 21st through Thursday, August 24th at 2:30PM-4:15PM, on Friday August 25th at 2:30PM-3:45PM and on Saturday, August 26th at 9:00-10:15AM. Weather appropriate clothing and footwear should be worn. Each athlete should bring his/her own water bottle to every practice. In order to participate in practice, all candidates must (1) complete the online Permission Form, (2) take the concussion pretest, and (3) have an up-to-date physical exam form on file with the school nurse. Further details regarding these requirements can be found at WHAthletics.com or via the following link: </span><a href="https://docs.google.com/document/d/1K09EUY0X8wlKYi5pB67unZPtdgEXT620uMsKdigSIEc/edit" style="text-decoration-line: none;"><span face="Arial, sans-serif" style="color: #1155cc; font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; text-decoration-line: underline; text-decoration-skip-ink: none; vertical-align: baseline; white-space-collapse: preserve;">W-H Athletic Participation </span></a><span face="Arial, sans-serif" style="color: #1155cc;"><span style="white-space-collapse: preserve;"><u>Requirements.</u></span></span><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; vertical-align: baseline; white-space-collapse: preserve;"> </span><span face="Arial, sans-serif" style="font-variant-alternates: normal; font-variant-east-asian: normal; font-variant-numeric: normal; font-weight: 700; vertical-align: baseline; white-space-collapse: preserve;"> </span></p><p><br /></p>Steve Georgehttp://www.blogger.com/profile/01512139005097904113noreply@blogger.com0tag:blogger.com,1999:blog-2025615304323963246.post-2023249597334942012023-07-17T16:28:00.003-04:002023-07-17T16:32:31.715-04:00Summer Training Update - Summer Goals<p>We are now four weeks into our summer training. Many of you have asked and received summer training plans and are following them as suggested. A reminder to all is that summer preparation is crucial for the high school cross country season. Summer provides an opportunity to build a strong foundation, develop endurance, and improve performance. </p><p>Cross country running requires a high level of aerobic endurance. The summer is the time to engage in consistent training and gradually increase your mileage in building that strong foundation. In this manner your body is able to gradually adapt to the demands of cross country running. It also helps to prevent injuries and reduce the risk of overtraining during the fall season. You can develop mental toughness and discipline during summer training and prepare for the challenges fall racing will present. As I've mentioned countless times, group runs and organized training produce team bonding and a positive team culture, not to mention improvement of team performance. There is no doubt the teams and individuals that perform summer training have a competitive advantage when the competition gets under way. Improved conditioning, speed and endurance is an important byproduct of summer training. Once again, I urge all of you to use your time wisely this summer and continue to prepare gradually for the season ahead.</p><p>It is now a great time to consider goals for the balance of your summer and begin to formulate goals for your cross-country season. In fact, I would be grateful to hear from you with your goal or goals for the summer. We've got about five weeks until practice starts for real on August 21st. <span style="background-color: #fcff01;">We will continue to hold strength and conditioning sessions for anybody interested on Tuesday and Thursday at 4:00PM in the school weight room. In the meanwhile, think about those summer goals. Write them down and let a coach know what you hope to do in advance of August 21st. Achievement will not go unrewarded! </span>Those goals can be revisited or adjusted when we meet in August. </p><p>But first and foremost, work on that foundation. Work to improve your fitness and mental resilience along with a competitive edge. You'll be pleasantly surprised at how quickly you'll reach your goals and your potential.</p>Steve Georgehttp://www.blogger.com/profile/01512139005097904113noreply@blogger.com0tag:blogger.com,1999:blog-2025615304323963246.post-37791833275278607782023-06-28T10:08:00.001-04:002023-06-28T10:09:50.167-04:00Summer Training Update<p>Any book or article on the topic of high school cross country running or beginning a running program in general will suggest starting slowly and building up over time with an eye toward a goal you've established for yourself. Whether it's a 5K or a marathon, the best way to start is to follow a plan designed to get you there, healthy and fit. I started serious running late by most standards, 27. I vividly recall leaving my apartment after dark on a late summer evening and doing a 2 mile out-and-back run which took no less than 20 minutes or so. About 6 months later I ran my first 10K and felt pretty proud finishing in 42:12. And two years later I tried the marathon for the first time and though I didn't exactly break records with a 3:19 finish, I was hooked and ran another 40 years or so. And in retrospect, I improved dramatically during that time, and while I never really had many noteworthy performances, I'm grateful for running which provided me with a lifetime of good health, countless friendships, and experiences I will never forget. There are many, many similar stories out there. And now as a graying mentor to young runners, I hope to help each of them begin their own running story. </p><p>I remember reading or seeing a comic many years ago in which a young man, exhausted and sweating profusely, is asked by an old man, "have you just finished a marathon?" And the young man, struggling to breathe, blurts out, "No, just a fifteen-minute run!" Ironic perhaps, but funny for all those who have "been there, done that."</p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtj2PLs9n2-rj_xBOtBN_cgHEBAu8nLIbHv9P6KJTrA_NIxRmeRDDvczmQve5yhwXpXmLjj_jK_UZsH1sc-8S4cCJXEbIyNz8EYamOyKT7hsOXpWRkB7ecAQWIIQMbF2SrmilquT_ze6D4YCOu5XesJQwoZktvlg1q617QQoDu1QsS2V6UHik1WAqpSSc/s1024/TiredRunner.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1024" data-original-width="1024" height="326" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtj2PLs9n2-rj_xBOtBN_cgHEBAu8nLIbHv9P6KJTrA_NIxRmeRDDvczmQve5yhwXpXmLjj_jK_UZsH1sc-8S4cCJXEbIyNz8EYamOyKT7hsOXpWRkB7ecAQWIIQMbF2SrmilquT_ze6D4YCOu5XesJQwoZktvlg1q617QQoDu1QsS2V6UHik1WAqpSSc/w326-h326/TiredRunner.png" width="326" /></a></div><div><br /></div>Some of you, I know, are in only your second week of training. Take pride in, and joy from, finishing a fifteen-minute run. It could be the start of a long and likely exhilarating, journey. Know that in time you can achieve almost any goal you establish for yourself in running. Be patient, follow your plan, and you'll find success in this sport. <div><br /></div><div>If you need help getting started or the motivation to simply keep going, I invite you to join us at our "Core at Four" Strength and Conditioning sessions held Tuesday and Thursday at WHRHS. Last week we were out on the grass with body weight exercises, this week we moved into the weight room. On Thursday, we will be again in the weight room at 4:00PM. We'd love to see you there. If you have any questions about summer training, or would like a specific plan designed for you, please let me hear from you. In the meantime, EASY running, conversational pace, 10% increase per week . . . you've heard my mantra. <br /><p></p><div><br /></div></div>Steve Georgehttp://www.blogger.com/profile/01512139005097904113noreply@blogger.com0tag:blogger.com,1999:blog-2025615304323963246.post-17291077781226729152023-06-18T08:30:00.005-04:002023-06-19T07:23:25.782-04:00Summer Training for Cross Country<p>As temperatures rise following the end of our school year, cross country athletes find themselves facing their most important task - summer training. While the temptation to relax and take a long break may be difficult to avoid, the summer months offer the best opportunity for runners to gain a competitive edge while enhancing their performance. Some suggestions follow to make the most of your opportunity.</p><p>BUILD A SOLID BASE: Summer training is the foundation of a successful XC season. It's the time to improve overall fitness, increase mileage and build endurance. Weekly mileage should gradually increase while you focus on easy runs and developing aerobic capacity. Consistency is the key, with a goal of five to six runs per week. Cross-training activities, such as swimming or cycling, should be incorporated into the training to avoid overuse injuries.</p><p>ACCLIMATE TO THE HEAT: You will likely face obstacles including heat and humidity. Try to run early in the morning or in the evening to avoid the hottest times during the day. Hydrate properly by drinking plenty of water before, after and during your runs. Wear appropriate clothing to help you stay cool. If you must run in the heat, be responsible. Take breaks and be safe. </p><p>STRENGTH AND CONDITIONING: Summer is the ideal time to focus on strength and conditioning. <span style="background-color: #fcff01;">Attend our strength and conditioning sessions held each Tuesday and Thursday at 4:00PM, if possible. </span> Incorporating this type of training into your regimen will improve your endurance and more importantly help you prevent injuries. Flexibility exercises such stretching and yoga can improve your range of motion and prevent muscle tightness.</p><p>SET GOALS: To stay motivated during the summer, set specific goals for yourself. Whether it is improving your 5K time, making increases in your weekly mileage, or increasing your strength and flexibility, having goals will give you something to strive for and see your progress. Small, manageable goals work best as you celebrate each accomplishment along the way.</p><p>Summer training is vital to a successful season. By building a solid foundation, developing mental and physical resilience, and setting goals you are paving the way for success. Remember, the effort you put into your summer training, will reap rewards come the fall. So, use these summer months as your steppingstone to a great Cross-Country season. </p><p><br /></p>Steve Georgehttp://www.blogger.com/profile/01512139005097904113noreply@blogger.com0tag:blogger.com,1999:blog-2025615304323963246.post-40576100753799032232023-06-11T18:31:00.003-04:002023-06-13T09:20:43.682-04:00Looking Forward to an Incredible Cross Country Season<p>The 2023 Cross-Country season will kick-off on Tuesday with a pre-season meeting <span style="background-color: #fcff01;">(pre-season meeting changed to be held at 1:15PM Tuesday, 6/13 in the small lecture hall)</span> for any and all interested in participating in a challenging, but incredibly fun and rewarding sport. At Tuesday's meeting we'll discuss summer training, our upcoming "Core at Four" summer strength and conditioning program, introduce the 2023 Captains along with this season's schedule, and tell you about some Invitationals you might enjoy. But first I want to thank those of you who will be heading to our Middle Schools on Monday to speak with potential recruits. You are the best representatives for our team, and I have every confidence you'll impress our middle school student-athletes. I'm certain you remember your first season and your preparation for our first practice. You've all heard me say, Cross- Country is a summer sport played out in the fall. Summer training is the best means to insure a healthy and successful fall campaign. I'm extending an invitation to anybody who has an interest in our sport, or in any sport really, to attend our Tuesday and Thursday core training sessions at 4:00PM. We will be working in the weight room as well as with body weight exercises on the turf or front field for 60-75 minutes. It might also provide an opportunity for you to organize some group runs and if there is interest, introduce some of those Middle School athletes to running, your XC course, and yourselves. Between June 19th and July 30th (6 weeks), we are looking for you to work on base mileage only. The plan is simple. Start at a pace and distance with which you are fully comfortable. Your pace should allow you to carry on a conversation while running. Total weekly mileage increases should never exceed 10% and in week's 3 and 6 you should not increase your total weekly mileage. A beginner's 6-week program might look like this:</p><p>Week 1 - 3-4 days 1-2 miles per day (8 miles)</p><p>Week 2 - 3-5 days 1-2 miles per day (9 Miles)</p><p>Week 3 - See Week 2</p><p>Week 4 - 4-5 days 2 miles per day (10 Miles)</p><p>Week 5 - 4-6 days 2-2.5 miles per day (11 Miles)</p><p>Week 6 - See Week 5</p><p>Of course, our more experienced runners would start off at a distance higher than the beginner, but the concept is the same. Easy, comfortable base miles, progressively building over the first 6 weeks of training. On or about July 30, I'd like an update on what and how everybody is doing, and we can put together a training plan for the remainder of the summer and report to practice on August 21st ready for a Time Trial. A fairly simple, yet effective 10-week plan for starting your season off right. One of the hardest things to do as a Cross-Country coach is to keep in mind that the most important part of our season begins after you've had a race or two (or three) and that it is essential that you remain healthy and peak during the Championship phase of your Cross-Country season. We think this year's approach will insure that. I can't offer sport-specific coaching during the summer, but strength and conditioning and following the suggested plan will serve your needs. If any of you have questions during the coming weeks feel free to email me at stevegeo@post.harvard.edu or text at 781-367-8487. I honestly can't wait to get started and my hope is that you have a great summer and a fantastic fall!</p><p><br /></p>Steve Georgehttp://www.blogger.com/profile/01512139005097904113noreply@blogger.com0tag:blogger.com,1999:blog-2025615304323963246.post-57374104368049039572022-11-13T09:46:00.011-05:002022-11-14T07:37:06.647-05:00Quid Pro Quo? Invitation? Challenge?<p>How about a <i><b>mutually beneficial and</b></i> <b><i>challenging invitation</i></b>?</p><p>I've enjoyed watching our football team compete this season. The improvement under second year coach Botelho has been impressive. I have what is, I feel, a unique perspective. I catch some of every practice each day during my teams' practice, and I attend many games at all levels, Freshmen, JV and Varsity. I know many of the players' names, uniform numbers, positions and abilities. Many I know from watching local youth sports, some I know personally, and yes, I'm even related to one. Oddly though, I've never had the opportunity to coach a single one of them. I once enjoyed coaching one the team's assistant coaches in youth baseball many years ago, but never had a member of this football team on our Track and Field team. Unfortunate? For me anyway, yes.</p><p>But I understand somewhat. Track and Field is not for everybody. Nor is it a "glamour" sport. Not at this level, anyway. I regret I don't have an opportunity to get to know those kids as well as I might if I worked every day in the school. When we cross each other's path, it is mere coincidence. If I had the opportunity to speak with them, I might tell them I understand their game. Perhaps as well as they do. Like many of them I played youth football, middle school football, and in high school. They might be surprised to learn I was a League All-Star and played amateur (semi-professional implies compensation) football well into my 20s. Only after moving on from that sport, did I get serious about running, which eventually led to me becoming a Cross Country/Track coach, which I have had the privilege of doing here at WHRHS for the past 9 years. And in retrospect, if I had the chance to live my life over again . . . I would have followed the very same path. Football was incredible fun and I have memories and friendships from my high school playing days that go back more than 50 years. But. And it is a big BUT. But, knowing now what I do about Track, I would have jumped at the chance to run Indoor Track. (I played baseball in the spring but may have considered Outdoor Track as well.) The reasons are simple. There is no better way to improve:</p><p>Stamina</p><p>Speed</p><p>Power</p><p>Strength</p><p>Explosiveness</p><p>If you don't believe me, take a look at the 2022 NFL Draft Statistics. 88.9% of those drafted were multisport athletes, while 11.1% were football-only specialists. 68.7% were Track and Field athletes. Want to see it in black and white? Follow the link:</p><p><a href="https://www.trackingfootball.com/blog/tracking-football-2022-nfl-draft/">Tracking Football 2022 NFL Draft</a><br /></p><p>Let me bring it a little closer to home. Remember your game against Duxbury High School just before Halloween. You played an awesome first half and kept it close. But Duxbury ultimately prevailed. Give them credit. They have a terrific team. Nine (9) members of the Duxbury team are Track and Field athletes. (#s 4, 11, 12, 18, 20, 28, 37, 63 and 77, if you need confirmation.) I think that is more than mere coincidence.</p><p>Of course, I can give you all the numbers you want, or as many as might be needed to get you to consider the Track option. I could tell you that our program does not seek to make you Cross Country runners. Your coaches can identify and advise any kids who might be better served in another fall sport. We want you to excel in everything you do. Including football. We will improve those five important elements of Stamina, Speed, Power, Strength and Explosiveness you'll need in your game. You'll spend as much time in the weight room as you would during off-season while complimenting that with fast, straightaway speed workouts and developing the fast start you'll need every time the ball is snapped. Think about it. It costs nothing to try, and you just might enjoy it.</p><p>Honestly, from a coaching standpoint, I'm tired of meets where the other T&F team's football players sweep the shot put and the discus. Where the running backs and wide receivers impact the outcome of the sprints and hurdles. I know that among you, there are kids who can make an impact on our Track teams and at the same time make a positive impact on your own football skills. Take it from an old football player. You CAN be better. We CAN help.</p><p>We plan on holding a brief pre-season meeting in the next week or so. Consider attending. Consider bringing a friend. We'll be happy to answer any questions you have. Can't make the meeting? Stop by XC practice. The XC coaches also happen to be the Track and Field coaches. In fact, we're all here all year long and would enjoy talking with you.</p><p>Congratulations on a very good season thus far. Good luck in your final game against Abington. But give some thought to what you might want to do when your football season is over. We'd enjoy seeing you here.</p><p><b><u>Postscript</u></b>: I was asked for my opinion on sport "specialization" after publishing this blog entry. My response: "Sports specialization is unlikely to result in a college scholarship, will only marginally improve your skills in the sport, and will increase the likelihood of burnout and injury while it denies opportunities to experience and enjoy other activities." I found a study supporting my opinion which can be viewed at the following link:</p><p><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5349389/#:~:text=Sport%20specialization%20is%20a%20strategy%20to%20acquire%20superior,as%20they%20progress%20through%20their%20high%20school%20careers.">HS Sports Specialization Patterns of Current D1 Athletes</a> </p><p><br /></p><p><br /></p>Steve Georgehttp://www.blogger.com/profile/01512139005097904113noreply@blogger.com0tag:blogger.com,1999:blog-2025615304323963246.post-4682789150398542092022-11-13T08:02:00.002-05:002022-11-13T08:02:26.853-05:00Divisional Meet Results - Friday, November 11<p>Full Results can be found at the following link:</p><p>BOYS: <a href="https://www.athletic.net/CrossCountry/meet/220996/results/884287">Division 1C Results</a></p><p>GIRLS: <a href="https://www.athletic.net/CrossCountry/meet/220996/results/884286">Division 1C Results</a></p><p>The following was provided to Administration and the local media following the meet on Friday:</p><div class="default-style" style="color: #333333; font-family: helvetica, arial, sans-serif; font-size: 12pt;">The Eastern Massachusetts Cross Country Divisional Championship was held in Wrentham earlier today. The Whitman-Hanson Girls XC team finished 15th overall behind the efforts of Junior Sky Bucci-Anderson who finished 26th overall on the 5K course in a Personal Record time of 20:06, Sophomore Chloe Handlin (81st, 22:36 also a PR), Junior Caroline Poth (92nd, 23:04), Sophomore McKenna McCarthy (93rd, 23:06), Junior Lynn McCoy (103rd, 23:37) Senior Anne Tilley (113th, 24:15) and Junior Evelyn Williams (136th, 26:59). With her finish Bucci-Anderson qualified for the All-State Championship to be held November 19th at Devens, Massachusetts. </div><div class="default-style" style="color: #333333; font-family: helvetica, arial, sans-serif; font-size: 12pt;"><br /></div><div class="default-style" style="color: #333333; font-family: helvetica, arial, sans-serif; font-size: 12pt;">For the Boys, Junior Alex Keheyias was the top Panther finisher taking 53rd place in a Personal Record time of 17:46. Other WH runners included Junior Logan Bourgelas (72nd, 18:13), Junior Adam Vinton (107th, 18:58), Junior Gavin McCarthy (115th, 19:12), Senior Johnny Young (116th, 19:16), Senior Collin O’Sullivan (118th, 19:18) and Junior Shane Johnson (143rd, 20:05.). O’Sullivan and Young also established Personal Records in the meet.</div><div class="default-style" style="color: #333333; font-family: helvetica, arial, sans-serif; font-size: 12pt;"><br /></div><div class="default-style" style="color: #333333; font-family: helvetica, arial, sans-serif; font-size: 12pt;">Steve George, Head Coach</div><div class="default-style" style="color: #333333; font-family: helvetica, arial, sans-serif; font-size: 12pt;"><br /></div><div class="default-style" style="color: #333333; font-family: helvetica, arial, sans-serif; font-size: 12pt;"><br /></div>Steve Georgehttp://www.blogger.com/profile/01512139005097904113noreply@blogger.com0tag:blogger.com,1999:blog-2025615304323963246.post-73946093970141832362022-11-03T12:14:00.003-04:002022-11-03T12:58:15.634-04:00Random (the meaning of which has been lost I'm afraid) <p>It's not (very) often that I don't have a lot to say. Coach S has called me verbose for years, and there is (certainly) an element of truth in that. One of the kids reminded me of that yesterday with a (simple) statement. "Well, you are verbose, Coach!" (Of course,) I laughed. Verbosity is a trait, not a character flaw. I'm OK with it. But there are times when I (really) don't have much to say. (For example,) you didn't see anything on the blog with respect to the Patriot League Championship Meet because I expressed my thoughts at practice, and (at the same time) acknowledged All-Star performances by Alex Kehayias, Sky Bucci-Anderson and McKenna McCarthy, along with Personal Records established by Amilya Gretsky, Anthony LaBonte, James Molito, Lexton Tobiaz and Caleb Poth. All noteworthy. Following that meet, we had an (extra) day off from (formal) practice (the athletes were asked to run on their own.) And we got right back to it on Tuesday with an (impressive) tempo run. So, today's blog entry will be short (I'd usually add "and sweet". Verbose.) I'll simply say that while we have not (use contractions, Coach) had an (awful) lot to cheer about this season, (the best) part of my day revolves around practice, and I am (extraordinarily) grateful for the (cheerful) attitudes, (extra) efforts and (wide) smiles I get to see among the coaches and student-athletes (every day.) Thanks. </p><p>You could go back and read the foregoing paragraph again, this time excluding the parenthetical (let's call them verbose) notes. But then you'd have missed much of the sincerity expressed in the penultimate sentence! Thanks, again. </p><p><br /></p>Steve Georgehttp://www.blogger.com/profile/01512139005097904113noreply@blogger.com0tag:blogger.com,1999:blog-2025615304323963246.post-5326063678223173562022-10-24T12:02:00.001-04:002022-10-24T12:02:29.385-04:00Back to Basics<p>This morning I read a number of articles regarding declining math and reading scores among high school students. I guess because I'm on the periphery of education I take a special interest in the topic. I'm also concerned as a grandparent of school age students. And it's troubling to know that with all the technology this generation of students has at its disposal, my generation, simply stated, learned more. I know that when I was young, my parents took a sincere interest in everything I did. They read to me nearly every evening after steering me away from the "idiot box", their term for television. I had countless books, a set of encyclopedias, an enormous dictionary, and a Roget's Thesaurus by the desk in my bedroom. The desk itself was stocked with paper, pencils, pens, erasers, compass, protractor and ruler. Even crayons and chalk should I decide to draw. And I spent countless hours there. In retrospect, I was a lucky kid. Today's student will likely chuckle to hear that. Many might not think it "cool". I mentioned 20-20 hindsight in my last post. I'll mention it again. With 20-20 hindsight I can't thank my parents enough for their efforts. Looking back now, I <u>was</u> "cool." I'd like to think they would be happy with how their work paid off in the late adulthood and eldership stages of my life. From somewhere I hope they're watching and know, my family, then and now, is my greatest blessing. And I think we'd all be best served in a return to basics. Whether it is within our families or within our education system. Our kids' futures depend on it.</p><p>Out here on the periphery however, I have my job to do. And after a disappointing Dual Meet season the team has returned to basics. I've gone back to my training logs detailing plans I'd put in place long before I arrived at WHRHS. To return to what worked before I took on beliefs that today's student-athletes needed coddling. (All well intentioned, but a very poor idea.) And getting "back to basics" came to me from the mouths of a handful of student-athletes who made great accomplishments here at Whitman-Hanson and who pointed out their success was based on pushing themselves and each other. A few weeks back I attended the WHRHS Athletic Hall-of-Fame ceremony at which the 2011 Girls Cross Country Team was inducted. I vividly recall the team. I wasn't coaching here at the time, but my team finished 5th at EMass to them that year. In fact, the next year WH again won Emass, with my team this time finishing 3rd. The Whitman-Hanson girls were a tough, tough team. Because they put in the work. Because they wanted to succeed. And because they understood the only thing that could hold them back was . . . themselves. When one of the captains spoke during the team's acceptance speech, she mentioned the summer training, the 40-mile weeks and the difficult workouts they performed and that while it was hard, they loved it. I know our kids today, want the same thing. I also feel each and every one of them is willing to put in the effort as well. They don't need, and certainly don't want to be coddled. And that is the plan going forward.</p><p>Within the past two weeks I spoke with a WH graduate, now a college student, who appears to be enjoying the same success he had here at his university. During his four years here, he mentioned on several occasions, how his mother read constantly to him, and limited his TV time to public broadcasting and its educational environment. I reminded him of that when I caught up with him. He reiterated the positive impact his parents influence played in his success thus far and went on to tell me how he is progressing at college. I was so happy to hear him speak. Brilliant kid, with a brilliant future. A lesson I'm glad to learn, which brough back a memory I'm glad to have. And a method I'm glad to coach from here on out. Back to basics. Focused effort. Hard work. Love it.</p><p><br /></p><p><br /></p>Steve Georgehttp://www.blogger.com/profile/01512139005097904113noreply@blogger.com0tag:blogger.com,1999:blog-2025615304323963246.post-23787211976882371562022-10-18T11:16:00.006-04:002022-10-18T11:32:40.796-04:00Becoming a legend . . .<div>I don't need 20/20 hindsight to know the Boys 2020 Cross Country team was special. They were undefeated while winning both the Patriot League title and the Patriot League Championship meet. League MVP, Theo Kamperides, along with fellow Senior Captains Liam Cafferty and Chris MacDonald led the way, supported by a pretty fair group of kids which included Juniors <span style="background-color: #fcff01;">Nathan Tassey</span> and Gordon Johnson and up and coming Freshmen Logan Bourgelas and Gavin McCarthy. An outstanding group of terrific young men and incredible athletes. You've probably heard me say many times that my favorite moment from the 2020 season was seeing Gordon Johnson come through the driveway gate in position to seal a victory over a very good, and undefeated to that point, Marshfield team. Then watching Gordie drive it home over the last 400 Meters to lock up the win and the League title. Classic. But something most people haven't heard about is another pivotal moment earlier in the day, without which none of those accomplishments would have been possible. Something equally as memorable in retrospect.</div><div><br /></div><div>When I arrived at the field to set up for the 2020 Marshfield meet, I was told by several of the athletes <span style="background-color: #fcff01;">Nathan Tassey</span> had gone home after school, an early dismissal day, and was sick. He was headed right to bed and none of the other boys had heard from him. It looked and sounded like Nathan would be unable to compete. It wasn't easy trying to convince the other boys that they could still win if each of them ran to his ability. It was equally difficult trying to convince myself. But after setting up the course and getting the boys to start their warmup, Nathan appeared, walking across the field toward us. From afar, I thought he <u>looked</u> ill. He sauntered along, finally jumping into the warmup and when I asked if he could run and how he felt, he insisted he could and that he felt well "enough." Actually, his precise response was, "No, I'm OK, Coach." He had taken a long nap and he felt that may have helped some, but he did not exactly exude enormous confidence. His customary smile wasn't there, and he didn't have much more to say, but he was in uniform, ready to give it the old college try. Ready indeed! Nathan exceeded expectations that day, finishing 5th overall, and 3rd for the team. He looked incredibly strong in doing so, and that familiar smile was a mile wide after he crossed the finish line. Helped greatly by his finish, the boys completed a close 26-29 win over Marshfield to close out the season. They could not have done it without him. Nathan would go on to be a team Captain, Patriot League All-Star, Enterprise All-Scholastic and team MVP the following year. All hard-earned and well deserved. I look back on Nathan's days with us in XC and Track and Field with a smile similar to Nathan's after completing his race that day. I'll always remember Nathan as a terrific runner, a respectful and incredibly humorous kid, and just a joy to have on the team. A wonderfully unique young man. But even with all the accolades gained through a stellar high school career, it would be difficult to imagine college performances that would eclipse those Nathan provided us at WHRHS. Yet Nathan has done just that. Resoundingly. And then some. The following links provide the details of Nathan's FIRST THREE COLLEGE RACES!!! (Better their words than mine.) Just an incredible start of what I know will be a masterful college career and no doubt a lifetime of good health and fitness. THANK YOU, Nathan! We are all watching and cheering you on!!!</div><div><br /></div><div><a href="https://rwuhawks.com/news/2022/9/6/untitled-story.aspx">First College Race - <span style="background-color: #fcff01;">Nathan Tassey</span></a><br /></div><div><br /></div><div><a href="https://rwuhawks.com/news/2022/9/19/mens-cross-country-mens-cross-country-tassey-earns-second-runner-and-rookie-of-the-week-awards.aspx">Second College Race - <span style="background-color: #fcff01;">Nathan Tassey</span></a><br /></div><div><br /></div><div><a href="https://rwuhawks.com/news/2022/10/11/mens-cross-country-mens-cross-country-nathan-tassey-receives-third-runner-and-rookie-of-the-week-award.aspx">Third College Race - <span style="background-color: #fcff01;">Nathan Tassey</span></a> </div><div><br /></div><div><br /></div><div><br /></div><div><div><br /></div></div>Steve Georgehttp://www.blogger.com/profile/01512139005097904113noreply@blogger.com0tag:blogger.com,1999:blog-2025615304323963246.post-13712304800568552332022-10-12T13:24:00.002-04:002022-10-12T13:25:42.616-04:00Whitman-Hanson @ Duxbury<p>The following was provided to the local media and Administration following the WH @ Duxbury Cross Country meet:</p><div class="default-style" style="color: #333333; font-family: helvetica, arial, sans-serif; font-size: 12pt;"><span style="font-family: helvetica; font-size: 12pt;"><span style="text-decoration-line: underline;"><strong>GIRLS</strong></span></span><br /></div><div class="default-style" style="color: #333333; font-family: helvetica, arial, sans-serif; font-size: 12pt;"><span style="font-family: helvetica; font-size: 12pt;"><span style="text-decoration-line: underline;"><strong><br /></strong></span></span></div><div class="default-style" style="color: #333333; font-family: helvetica, arial, sans-serif; font-size: 12pt;"><span style="font-family: helvetica; font-size: 12pt;"><span style="text-decoration-line: underline;"></span>The Whitman-Hanson Girls Cross Country team (3-3) traveled to Duxbury Tuesday afternoon and defeated the host team 24-31. Panther Junior Sky Bucci-Anderson took 1st place on the 2.85-mile course in a time of 19:04, followed in 2nd place by Sophomore teammate McKenna McCarthy (19:46). Also scoring for Whitman-Hanson were Sophomore Chloe Handlin (5th, 21:10), Junior Amiliya Gretsky (7th, 21:32) and Sophomore Lauren Smith (9th, 22:12.)</span></div><div class="default-style" style="color: #333333; font-family: helvetica, arial, sans-serif; font-size: 12pt;"><span style="font-family: helvetica; font-size: 12pt;"><br /></span></div><div class="default-style" style="color: #333333; font-family: helvetica, arial, sans-serif; font-size: 12pt;"><span style="text-decoration-line: underline;"><strong><span style="font-family: helvetica; font-size: 12pt;">BOYS</span></strong></span></div><div class="default-style" style="color: #333333; font-family: helvetica, arial, sans-serif; font-size: 12pt;"><span style="text-decoration-line: underline;"><strong><span style="font-family: helvetica; font-size: 12pt;"><br /></span></strong></span></div><div class="default-style" style="color: #333333; font-family: helvetica, arial, sans-serif; font-size: 12pt;"><span style="text-decoration-line: underline;"></span><span style="font-family: helvetica; font-size: 12pt;">The Boys Cross Country team of Whitman-Hanson (1-5) lost to a very talented Duxbury team 15-45 Tuesday afternoon at Duxbury. Duxbury took the top 6 places on the 2.85-mile course and the Panthers followed with the next 5. Scoring for Whitman-Hanson were Juniors Alex Kehayias (7th, 17.37), Logan Bourgelas (8th, 17:39), Gavin McCarthy (9th, 18:01), and Shane Johnson (10th, 18:02) along with Senior Jonathan Young (11th, 18:03.)</span></div><div class="default-style" style="color: #333333; font-family: helvetica, arial, sans-serif; font-size: 12pt;"><span style="font-family: helvetica; font-size: 12pt;"><br /></span></div><div class="default-style" style="color: #333333; font-family: helvetica, arial, sans-serif; font-size: 12pt;"><span style="font-family: helvetica; font-size: 12pt;">Steve George, Head Coach</span></div><div class="default-style" style="color: #333333; font-family: helvetica, arial, sans-serif; font-size: 12pt;"><span style="font-family: helvetica; font-size: 12pt;"><br /></span></div><div class="default-style" style="color: #333333; font-family: helvetica, arial, sans-serif; font-size: 12pt;"><span style="font-family: helvetica; font-size: 12pt;">Complete results can be found at the following link:</span></div><div class="default-style" style="color: #333333; font-family: helvetica, arial, sans-serif; font-size: 12pt;"><span style="font-family: helvetica; font-size: 12pt;"><br /></span></div><div class="default-style" style="color: #333333; font-family: helvetica, arial, sans-serif; font-size: 12pt;"><span style="font-family: helvetica; font-size: 12pt;"><a href="https://www.athletic.net/CrossCountry/meet/218525/results/all">Whitman-Hanson @ Duxbury</a><br /></span></div><div class="default-style" style="color: #333333; font-family: helvetica, arial, sans-serif; font-size: 12pt;"><br /></div><div class="default-style" style="color: #333333; font-family: helvetica, arial, sans-serif; font-size: 12pt;">Patriot Ledger Coverage follows:</div><div class="default-style" style="color: #333333; font-family: helvetica, arial, sans-serif; font-size: 12pt;"><br /></div><div class="default-style" style="color: #333333; font-family: helvetica, arial, sans-serif; font-size: 12pt;"><strong style="background-color: white; color: #303030; font-family: "Georgia Pro", Georgia, "Droid Serif", serif; font-size: 18px;">Whitman-Hanson 24, Duxbury 31: </strong><span style="background-color: white; color: #303030; font-family: "Georgia Pro", Georgia, "Droid Serif", serif; font-size: 18px;">Junior Sky Bucci-Anderson won the 2.85-mile race in 19:04 for the visiting Panthers (3-3). Sophomore teammate McKenna McCarthy was second in 19:46.</span></div><div class="default-style" style="color: #333333; font-family: helvetica, arial, sans-serif; font-size: 12pt;"><span style="background-color: white; color: #303030; font-family: "Georgia Pro", Georgia, "Droid Serif", serif; font-size: 18px;"><br /></span></div><div class="default-style" style="color: #333333; font-family: helvetica, arial, sans-serif; font-size: 12pt;"><strong style="background-color: white; color: #303030; font-family: "Georgia Pro", Georgia, "Droid Serif", serif; font-size: 18px;">Duxbury 15, Whitman-Hanson 45:</strong><span style="background-color: white; color: #303030; font-family: "Georgia Pro", Georgia, "Droid Serif", serif; font-size: 18px;"> The host Green Dragons swept the top six places in the 2.85-mile race. Alex Kehayias (7th, 17.37) was W-H's top finisher.</span></div><div class="default-style" style="color: #333333; font-family: helvetica, arial, sans-serif; font-size: 12pt;"><span style="background-color: white; color: #303030; font-family: "Georgia Pro", Georgia, "Droid Serif", serif; font-size: 18px;"><br /></span></div><div class="default-style"><span style="color: #303030; font-family: Georgia Pro, Georgia, Droid Serif, serif;"><span style="background-color: white; font-size: 18px;">The Dual Meet segment of our season has concluded. Following a day off on Wednesday, both our teams will begin preparation for the upcoming Patriot League Championship Meet and the Divisional Meet later in November. Practice begins at 2:30 SHARP on Thursday on the grass field by the school driveway.</span></span></div>Steve Georgehttp://www.blogger.com/profile/01512139005097904113noreply@blogger.com0