The Southern High School Sports Boosters will be sponsoring a Fall Sports Awards Night and Banquet. The Awards Night and Banquet will be held Tuesday, November 18, 2008 at Southern High School.
The program is:
6 PM Dinner in the cafeteria catered by Chevys Fresh Mex
7 PM Awards Program in the Auditorium
8 PM Dessert and Individual awards in the Cafeteria
The dress is dressy casual. Please join us to celebrate the fall sports season. The cost of the Banquet is $15.00 per person or $25 per couple. The athlete is free. Please return the bottom of this form by November 14, 2008 so we can get the count into the caterer. No one will be admitted to the Dinner unless the form below is returned. Even free athletes must return the form. Make checks payable to the Southern High Sports Boosters.
Registration form is at: http://www.southernathletics.org/library/files/SouthernAthletics/files/Awards%20night%20sign%20up%20form3.pdf
Go Bulldogs!
"Some People Dream Of Success, Others Work Hard At It!"
Wednesday, November 5, 2008
Season Transition
Until winter sports start-up, please try to keep your fitness up with some fun cross training and running. Swim Workouts/Water Running - Nov. 4, 6, 11, & 13 at 7 PM at Riva Pool. Meet inside at the swim lanes. Cost is $6 for adults, $4 for youth at the front desk.
Run Training - Nov. 12 & 14 at 4:30 PM at the Southern HS Track.
If you are undecided about swimming or indoor track, I will be happy to give you some feedback based on skills and times in the two events.
If you are interested, contact Coach Ellmore at doug@ellmore.net or 301-807-2193.
Run Training - Nov. 12 & 14 at 4:30 PM at the Southern HS Track.
If you are undecided about swimming or indoor track, I will be happy to give you some feedback based on skills and times in the two events.
If you are interested, contact Coach Ellmore at doug@ellmore.net or 301-807-2193.
Grand Opening of Charm City Run November 15, 2008!
Charm City Run is proud to announce the Grand Opening of its third location in the new Annapolis Towne Centre at Parole on Saturday, November 15th. Please join us for many discounts, giveaways, and a morning run from the store. Everything in the store will be 20% OFF ALL DAY.
The following is the itinerary for Saturday:
9am- 4 Mile Run from the Store
10am- Store Opens, Bagels and Coffee
12pm- Free Saucony and New Balance Shoe Raffle
1pm- Celebration Cake
2pm- Free Saucony and New Balance Shoe Raffle
4pm- Free Saucony Shoe Raffle
9pm- Store Closes
All Day- Discounts and Giveaways
We hope to see you Saturday. Please feel free to bring your family and friends. Thanks for your support.
Annapolis Address:
1910 Towne Centre Blvd, Suite 120 Annapolis, MD 21401
The Annapolis Towne Centre is located right off Route 50 in Annapolis. Use either the Riva Road or Parole exits. The Center is located in the middle of Forest Dr, Riva Rd, and Route 2. We are located in the towne centre across the street from Target and close to P.F. Changs.
Ask for Tom and tell them Coach Ellmore from Southern HS sent you!
I will also be organizing a special program for SHS athletes. But with the new sports seasons starting, now is a good time to get a fresh pair of shoes to prevent injuryies like shin splints.
Coach Ellmore
The following is the itinerary for Saturday:
9am- 4 Mile Run from the Store
10am- Store Opens, Bagels and Coffee
12pm- Free Saucony and New Balance Shoe Raffle
1pm- Celebration Cake
2pm- Free Saucony and New Balance Shoe Raffle
4pm- Free Saucony Shoe Raffle
9pm- Store Closes
All Day- Discounts and Giveaways
We hope to see you Saturday. Please feel free to bring your family and friends. Thanks for your support.
Annapolis Address:
1910 Towne Centre Blvd, Suite 120 Annapolis, MD 21401
The Annapolis Towne Centre is located right off Route 50 in Annapolis. Use either the Riva Road or Parole exits. The Center is located in the middle of Forest Dr, Riva Rd, and Route 2. We are located in the towne centre across the street from Target and close to P.F. Changs.
Ask for Tom and tell them Coach Ellmore from Southern HS sent you!
I will also be organizing a special program for SHS athletes. But with the new sports seasons starting, now is a good time to get a fresh pair of shoes to prevent injuryies like shin splints.
Coach Ellmore
Monday, October 27, 2008
Additional Regional Championships Information
There are 14 complete boys teams and 13 complete girls team competing Thursday. That means that 7 schools will qualify for the state meet. If our team qualifies, I MUST highlight our top 10 runners for State Championships before leaving. If we have an individual qualify, which is anyone in the top 25 percent of the total number of competitors in the region race THAT DAY, then I will have to highlight his/her name as well.
There will be an unscored, unofficial, open race immediately following the 2A boys race.
Just a few rules to clarify and remind us of: 1) a runner must be on the active roster and have participated in at least 2 cross country races prior to October 30th. 2) our team must have competed in at least 2 regular season VARSITY races. 3) Any runner to score must finish the course within 30 minutes of the start of the race. 4) All federation rules will apply.
The course is said to be in excellent condition and is very clearly marked with a solid white line for the first mile, orange for second, and gold for the third. Please advise your athletes that THEY ARE NOT TO ENTER THE SCHOOL AT ANY TIME. Also, no spectator is to be on the football field before, during or after the race. We ask each team bring an extra water cooler and cups to be used at the finish area. Please bring this down upon arrival at Centennial. The course starts and finishes inside the stadium. Please be aware of the course when setting up your team areas.
All buses will be able to park at the high school AFTER 2:45pm. Our bus will drop us off, then they will park at Centennial park, which is located 1 mile down Centennial Lane.
1:15 Course Walk
2:15 Coaches Meeting (place to be announced)
3:00 3A Girls
3:30 2A Girls
4:00 3A Boys
4:30 2A Boys
5:15 Awards
Course Records:
Graham Bazell, Atholton 15:58 (2008)
Katie Harmen, River Hill 19:10 (2008)
There will be an unscored, unofficial, open race immediately following the 2A boys race.
Just a few rules to clarify and remind us of: 1) a runner must be on the active roster and have participated in at least 2 cross country races prior to October 30th. 2) our team must have competed in at least 2 regular season VARSITY races. 3) Any runner to score must finish the course within 30 minutes of the start of the race. 4) All federation rules will apply.
The course is said to be in excellent condition and is very clearly marked with a solid white line for the first mile, orange for second, and gold for the third. Please advise your athletes that THEY ARE NOT TO ENTER THE SCHOOL AT ANY TIME. Also, no spectator is to be on the football field before, during or after the race. We ask each team bring an extra water cooler and cups to be used at the finish area. Please bring this down upon arrival at Centennial. The course starts and finishes inside the stadium. Please be aware of the course when setting up your team areas.
All buses will be able to park at the high school AFTER 2:45pm. Our bus will drop us off, then they will park at Centennial park, which is located 1 mile down Centennial Lane.
1:15 Course Walk
2:15 Coaches Meeting (place to be announced)
3:00 3A Girls
3:30 2A Girls
4:00 3A Boys
4:30 2A Boys
5:15 Awards
Course Records:
Graham Bazell, Atholton 15:58 (2008)
Katie Harmen, River Hill 19:10 (2008)
Wednesday, October 15, 2008
Finish What You Started!
2008 Cross Country Team-
As you know, I have to pick 7 runners for the A Varsity race for the Cross Country County Championships on 10/23. Because of that, I want to let you know how the selection process will occur in selecting the A Varsity race runners. Please realize though that those not selected for the A Varsity race will run in the B Varsity race at the County Championships. So, everyone will have an additional chance to score Varsity points.
I want to congratulate every one of you. Everyone is performing at a very high level. Everyone seems to be growing and maturing as runners in many ways. That is truly great. I hope you are enjoying this experience. I am very much enjoying coaching you individually and as a team. Your level of performance makes my tasks harder. That is a problem every coach wishes for, so that it is good thing. For you to be performing so well that I have to continually analyze your progress to pick the 7 best from one race to another says something incredible about how well we are doing as a team.
Each of your coach’s has a child on the team. That is not unusual in high school, or even college sports. As coaches, we have to be sure we give equal time to each of you in evaluating progress and understanding needs for development. With that said I will continue to meet with you individually formally and informally, to help you as you need it and give you positive feedback. Everyone deserves that from their coach. You deserve to get as much time as our children. Don’t be afraid to take Asst. Coach Stinchcomb or me aside and ask your question or communicate any issue. I think most of you have done that when you have needed.
In selecting the 7 Varsity A race runners for the County Championships, I want you to know that I will look at all of your results, consider how well you ran those races, how well you recovered, and how well you’ve been training. Then at the end of practice Tuesday 10/21, I will announce the 7 runners of the A Varsity race. If you do not make that list, realize that the B Varsity race is still another opportunity for you to demonstrate your level of performance before the Regional’s and the County Championships is one more chance for you to prove your abilities as an athlete.
For Regional’s, I will select the team based on reviewing all race results again, consider how well you ran those races, from start to finish, how well you recover, and how well you train from now and leading up to 10/28. On 10/28, I will select and announce the 7 runners selected to run Regional’s.
Just because you’ve been selected, that does not mean however that it is absolute that you will run. You have to remain healthy, be positive, communicate effectively your needs or issues, and continue training at the highest level possible. Do not hide health or other issues. Being open and honest, this will allow us your coaches, your parents and your team to help you succeed. Most importantly, you have to stay strong academically.
I reserve the right for any reason you become slightly injured, get a cold, get a poor attitude or do not train effectively to replace you on race day. You have to continually earn the right and be the best you can be to race. You are not racing just for you, you are racing for your team as a whole. We go as a team, to the County Championships, the Regional’s and States! If the team goes, we all go!
If you are not selected for the A Varsity race, also know that I expect everyone to be prepared to step-up in case another runner cannot run or is removed from the A Varsity race. So, likewise, you must remain healthy, be positive, communicate effectively your needs or issues, and continue training at the highest level possible. You also must stay strong academically.
So over the next couple of weeks, I want to ask everyone to get focused on the following:
- Make academics your focus as you near the end of the marking period. If you need to miss a practice to be prepared for class or a test and have time for sleep, miss practice. Stay after school with teachers to make sure you are working to get on their A Varsity team, too. Be on time for all school activities!
- 8 to 12 hours of rest per night. More rest on weekends. After Homecoming, ask your parents if you can sleep in a bit extra.
- Eat extra healthy: 4-6 fruits per day, 2-4 vegetables per day. Lean protein and some healthy nuts like almonds and walnuts. Try to eat smaller meals 4-6 time per day. Don’t over eat, don’t starve either, subtle healthy changes are best.
- Don’t eat solid food 2 hours before you race or practice. Drink water then sports drink 15 minutes before you race.
- Call me anytime you have an issue. Let your parents speak with me, too. You can reach me most times on my cell phone: 301-807-2193 (text/voice) or email at doug@ellmore.net. Stop in and see Asst. Coach Stinchcomb if you are worried about something during the school day.
- Listen with intent to gain knowledge not just to hear in school, at home, at practice, at church, everywhere.
- Execute practice. Quality is our focus now.
- Keep that positive attitude that has made you stronger, knowing you are succeeding everyday when you train and race.
- Support your team mates.
- Remember my slogan – “Train as you race, because you race as you train.”
Finally, realize that the top runners at the Regional Varsity race could qualify for the State Championships as individuals. So, even if you feel confident that you will be at the top to the Varsity A list, think about do you want to be at the top of the list to get to the State Championships? Lead runners must continue to put quality into their workouts. Being the best you can be will not only help yourself, but could make a few points difference for the whole team.
No matter who runs which race, know that you are all winners! This is the time of the season we put the icing on the cake! Let’s go for it!
Coach Ellmore
As you know, I have to pick 7 runners for the A Varsity race for the Cross Country County Championships on 10/23. Because of that, I want to let you know how the selection process will occur in selecting the A Varsity race runners. Please realize though that those not selected for the A Varsity race will run in the B Varsity race at the County Championships. So, everyone will have an additional chance to score Varsity points.
I want to congratulate every one of you. Everyone is performing at a very high level. Everyone seems to be growing and maturing as runners in many ways. That is truly great. I hope you are enjoying this experience. I am very much enjoying coaching you individually and as a team. Your level of performance makes my tasks harder. That is a problem every coach wishes for, so that it is good thing. For you to be performing so well that I have to continually analyze your progress to pick the 7 best from one race to another says something incredible about how well we are doing as a team.
Each of your coach’s has a child on the team. That is not unusual in high school, or even college sports. As coaches, we have to be sure we give equal time to each of you in evaluating progress and understanding needs for development. With that said I will continue to meet with you individually formally and informally, to help you as you need it and give you positive feedback. Everyone deserves that from their coach. You deserve to get as much time as our children. Don’t be afraid to take Asst. Coach Stinchcomb or me aside and ask your question or communicate any issue. I think most of you have done that when you have needed.
In selecting the 7 Varsity A race runners for the County Championships, I want you to know that I will look at all of your results, consider how well you ran those races, how well you recovered, and how well you’ve been training. Then at the end of practice Tuesday 10/21, I will announce the 7 runners of the A Varsity race. If you do not make that list, realize that the B Varsity race is still another opportunity for you to demonstrate your level of performance before the Regional’s and the County Championships is one more chance for you to prove your abilities as an athlete.
For Regional’s, I will select the team based on reviewing all race results again, consider how well you ran those races, from start to finish, how well you recover, and how well you train from now and leading up to 10/28. On 10/28, I will select and announce the 7 runners selected to run Regional’s.
Just because you’ve been selected, that does not mean however that it is absolute that you will run. You have to remain healthy, be positive, communicate effectively your needs or issues, and continue training at the highest level possible. Do not hide health or other issues. Being open and honest, this will allow us your coaches, your parents and your team to help you succeed. Most importantly, you have to stay strong academically.
I reserve the right for any reason you become slightly injured, get a cold, get a poor attitude or do not train effectively to replace you on race day. You have to continually earn the right and be the best you can be to race. You are not racing just for you, you are racing for your team as a whole. We go as a team, to the County Championships, the Regional’s and States! If the team goes, we all go!
If you are not selected for the A Varsity race, also know that I expect everyone to be prepared to step-up in case another runner cannot run or is removed from the A Varsity race. So, likewise, you must remain healthy, be positive, communicate effectively your needs or issues, and continue training at the highest level possible. You also must stay strong academically.
So over the next couple of weeks, I want to ask everyone to get focused on the following:
- Make academics your focus as you near the end of the marking period. If you need to miss a practice to be prepared for class or a test and have time for sleep, miss practice. Stay after school with teachers to make sure you are working to get on their A Varsity team, too. Be on time for all school activities!
- 8 to 12 hours of rest per night. More rest on weekends. After Homecoming, ask your parents if you can sleep in a bit extra.
- Eat extra healthy: 4-6 fruits per day, 2-4 vegetables per day. Lean protein and some healthy nuts like almonds and walnuts. Try to eat smaller meals 4-6 time per day. Don’t over eat, don’t starve either, subtle healthy changes are best.
- Don’t eat solid food 2 hours before you race or practice. Drink water then sports drink 15 minutes before you race.
- Call me anytime you have an issue. Let your parents speak with me, too. You can reach me most times on my cell phone: 301-807-2193 (text/voice) or email at doug@ellmore.net. Stop in and see Asst. Coach Stinchcomb if you are worried about something during the school day.
- Listen with intent to gain knowledge not just to hear in school, at home, at practice, at church, everywhere.
- Execute practice. Quality is our focus now.
- Keep that positive attitude that has made you stronger, knowing you are succeeding everyday when you train and race.
- Support your team mates.
- Remember my slogan – “Train as you race, because you race as you train.”
Finally, realize that the top runners at the Regional Varsity race could qualify for the State Championships as individuals. So, even if you feel confident that you will be at the top to the Varsity A list, think about do you want to be at the top of the list to get to the State Championships? Lead runners must continue to put quality into their workouts. Being the best you can be will not only help yourself, but could make a few points difference for the whole team.
No matter who runs which race, know that you are all winners! This is the time of the season we put the icing on the cake! Let’s go for it!
Coach Ellmore
Cross Country Runners Beginning To Peak
With just nine days to the County Cross Country Championships, runners are starting to get close to their peaks. It was very apparent today with some of the county's best runners breaking the men's and women's course records at Southern High School's home course. The course literally start's and finishes in the Lothian back yard of Southern's Coach Doug Ellmore, Sr. and Mrs. Ellmore’s (a Southern HS science teacher). Shortly after runner's take off, they head out on Coach Ellmore's father-in-law's farm owned by James Parks. A former tobacco farm that now supports soybean and many other crops. Coaches from around the county noted the challenging course should be the home of the County Championships. "It would prepare our kids for regionals and ultimately the state championships said "Daniel Masterson" a coach of Annapolis HS cross country. Coach Ellmore's only concern is the concurrent black powder hunting season, which they can not control from nearby farms.
County runners are strong for sure noted Coach Ellmore, with both the women's and men's runners taking the lead very early by the 1/2 mile mark and holding it to the end. Hillary Lee from South River smashed the women's course record with a time of 20:09. Luke Gilman from Broadneck also ran a very strong 17:11. Both records dropped by more than a minute and a half. Southern's own runners set new school records with Josh Moore ’09 running a 19:47 and Kerry Kramer ’09 running 23:29. This just 3 days off a fast race by the entire team at Meade’s Autumn Classic.
Coach Ellmore is very pleased with the team. “Everyone is setting personal bests these few days,” says Coach Ellmore. Coach Ellmore noted “the ultimate goal is to train hard through the rest of this week, and then start a modest taper of reduced length workouts to allow the runners to begin to absorb all their hard work leading into the County Championship at South River HS on Thursday October 23, 2008. The team will continue the taper after County Championships, which will allow them to peak for the 2A South Regional Championships at Centennial HS on October 30, 2008.”
If the team finishes in the top half of the 2A Regional’s scored teams, they will advance to the State Championships. Looking at last year’s results as a baseline, the men’s team’s performance is very close and the women’s team also has a chance. It comes down to how many schools can field a full team and if Southern continues to run with the desire they showed this past week.
Southern HS Home Meet 10-14/2008
Teams: Annapolis, Broadneck, Severna Park, South River, Southern
(Complete official results to be posted.)
Southern Team Finishing Times - Women's Race
1 Kramer, Kerry - 23:29 (new Southern student coarse record)
2 Rooney-Rabdau, Khyber - 24:39
3 Steele, Michelle - 27:05
4 Ellmore, Meredith - 27:07
5 Schwartz, Kaitlyn - 32:08
6 Reynolds, Breana - 33:31
7 Kelley, Lauren - 33:35
Southern Team Finishing Times - Men's Race
1 Moore, Josh - 19:47 (new Southern student coarse record)
2 Harens-Walgren, Terry - 19:55
3 Gollup, Eric - 20:22
4 Spiers, Max - 20:58
5 Hardesty, Robbie - 21:43
6 Dennis, Jamie - 22:04
7 Cottrell, Ben - 22:11
8 Carrier, Kyle - 22:25
9 Henninger, Tyler - 22:30
10 Frattino, Louis - 22:50
11 Morrisey, Trevor - 23:06
12 Van Engen, Henry - 23:10
13 Heller, Russel - 27:45
14 Pickart, William - 27:54
15 Tasker, Cole - 29:17
County runners are strong for sure noted Coach Ellmore, with both the women's and men's runners taking the lead very early by the 1/2 mile mark and holding it to the end. Hillary Lee from South River smashed the women's course record with a time of 20:09. Luke Gilman from Broadneck also ran a very strong 17:11. Both records dropped by more than a minute and a half. Southern's own runners set new school records with Josh Moore ’09 running a 19:47 and Kerry Kramer ’09 running 23:29. This just 3 days off a fast race by the entire team at Meade’s Autumn Classic.
Coach Ellmore is very pleased with the team. “Everyone is setting personal bests these few days,” says Coach Ellmore. Coach Ellmore noted “the ultimate goal is to train hard through the rest of this week, and then start a modest taper of reduced length workouts to allow the runners to begin to absorb all their hard work leading into the County Championship at South River HS on Thursday October 23, 2008. The team will continue the taper after County Championships, which will allow them to peak for the 2A South Regional Championships at Centennial HS on October 30, 2008.”
If the team finishes in the top half of the 2A Regional’s scored teams, they will advance to the State Championships. Looking at last year’s results as a baseline, the men’s team’s performance is very close and the women’s team also has a chance. It comes down to how many schools can field a full team and if Southern continues to run with the desire they showed this past week.
Southern HS Home Meet 10-14/2008
Teams: Annapolis, Broadneck, Severna Park, South River, Southern
(Complete official results to be posted.)
Southern Team Finishing Times - Women's Race
1 Kramer, Kerry - 23:29 (new Southern student coarse record)
2 Rooney-Rabdau, Khyber - 24:39
3 Steele, Michelle - 27:05
4 Ellmore, Meredith - 27:07
5 Schwartz, Kaitlyn - 32:08
6 Reynolds, Breana - 33:31
7 Kelley, Lauren - 33:35
Southern Team Finishing Times - Men's Race
1 Moore, Josh - 19:47 (new Southern student coarse record)
2 Harens-Walgren, Terry - 19:55
3 Gollup, Eric - 20:22
4 Spiers, Max - 20:58
5 Hardesty, Robbie - 21:43
6 Dennis, Jamie - 22:04
7 Cottrell, Ben - 22:11
8 Carrier, Kyle - 22:25
9 Henninger, Tyler - 22:30
10 Frattino, Louis - 22:50
11 Morrisey, Trevor - 23:06
12 Van Engen, Henry - 23:10
13 Heller, Russel - 27:45
14 Pickart, William - 27:54
15 Tasker, Cole - 29:17
Sunday, October 12, 2008
Southern's Cross Country Makes Great Strides
Southern's Cross Country team made great strides at Meade's Autumn Classic Cross Country invitational. Almost everyone on the team set new personal bests for the season!
In the women's varsity race, Kerry Kramer finished in the top 25, with Kyber Rooney, Shelly Steele, Meredith Ellmore and Kaitlyn Schwarts all scoring points for the Bulldogs. The girls finished 11th out of 14 teams, ahead of Chesapeake.
In the men's varsity race, Josh Moore turned up the heat and clearing the path for the Bulldogs, setting the pace for the men with a 19 min 37 sec top 20 finish, with Eric Gollup, Terry Harens-Walgren, Robbie Hardesty, Max Spies, Kyle Carrier, and Ben Cottrell scoring points. This was the men's best finish, finishing 6th out of 12 teams!
Meade Autumn Classic Site: http://www.meade-mustang.com/Coursemap_of_autunmclassic.html
See the cross country team run Tuesday at their home meet at Coach and Mrs. Ellmore's family farm in Lothian, MD.
Coach Ellmore
doug@ellmroe.net
In the women's varsity race, Kerry Kramer finished in the top 25, with Kyber Rooney, Shelly Steele, Meredith Ellmore and Kaitlyn Schwarts all scoring points for the Bulldogs. The girls finished 11th out of 14 teams, ahead of Chesapeake.
In the men's varsity race, Josh Moore turned up the heat and clearing the path for the Bulldogs, setting the pace for the men with a 19 min 37 sec top 20 finish, with Eric Gollup, Terry Harens-Walgren, Robbie Hardesty, Max Spies, Kyle Carrier, and Ben Cottrell scoring points. This was the men's best finish, finishing 6th out of 12 teams!
Meade Autumn Classic Site: http://www.meade-mustang.com/Coursemap_of_autunmclassic.html
See the cross country team run Tuesday at their home meet at Coach and Mrs. Ellmore's family farm in Lothian, MD.
Coach Ellmore
doug@ellmroe.net
Saturday, October 4, 2008
Results: John Doc Jones, Anne Arundel Cross Country Invitational
John Doc Jones, Anne Arundel Cross Country Invitational
Saturday, October 4th, 2008 – Annapolis High School, Annapolis, Maryland
Highlights: http://www.digitalsports.com/school/id/885.aspx
Men's Varsity A2 race video highlight: http://www.digitalsports.com/video/id/1649166.aspx
Southern High School fielded 3 scoring varsity teams for the first time at the John Doc Jones, Anne Arundel Cross Country Invitational. The runners showed great improvement and finishing results, both individually and as a team. The Annapolis High School cross country event has a steep, long and technical hill that challenges the runners at one mile and at 2.5 miles in the race. The hill is like running up 4 to 5 flights of zigzagging stairs with roots ready to trip up runners. Ribbons were won by runners that finish in the top 30 of their race. The following runners won ribbons:
25th - Meredith Ellmore (Jr.) – 26:12 – Women’s A2
27th – Shelly Steele (Jr.) – 26:38 – Women’s A2
25th – Kaitlyn Schwartz (Jr.) – 31:45 – Women’s A2
26th - Ben Cottrel (Sr.) – 23:21 – Men’s B2
27th – Tyler Henniger (So.) – 23:47 – Men’s B2
28th – Jamie Dennis (Fr.) – 23:47 – Men’s B2
In addition, the very tough A2 Men’s Varsity race, all the scoring Southern High School runners broke 22 minutes or sub- 7 minute mile pace for the 5k race:
34th - Josh Moore (Sr.) – 20:42
36th – Eric Gollup (Sr.) – 20:55
37th – Robbie Hardesty (Fr.) – 20:59
39th – Terry Harens-Walgren (Sr.) – 21:20
41st – Max Spiers (Fr.) – 21:28
Men’s A2 Varsity Race
Team Scores
45 – Hereford
49 – Reservoir
52 – Gilman
101 – AACS
111 – North East
162 – LaPlata
172 - Southern High School
Individual Runner Results
34th - Josh Moore (Sr.) – 20:42
36th – Eric Gollup (Sr.) – 20:55
37th – Robbie Hardesty (Fr.) – 20:59
39th – Terry Harens-Walgren (Sr.) – 21:20
41st – Max Spiers (Fr.) – 21:28
49th – Kyle Carrier (Fr.) – 22:51
50th – Louis Frattino (So.) – 23:52
Women’s A2 Varsity Race
Team Scores
23 – Hereford
51 – Maryvale
75 – LaPlata
95 – Seton Keough
138 - Southern High School
Individual Runner Results
25th - Meredith Ellmore (Jr.) – 26:12
27th – Shelly Steele (Jr.) – 26:38
25th – Kaitlyn Schwartz (Jr.) – 31:45
37th – Lauren Kelley (So.) – 34:05
40th – Breana Reynolds (Fr.) – 37:37
Men’s B2 Varsity Race
Team Scores
21 – Gilman
49 - Hereford
95 – LaPlata
128 - Southern High School
Individual Runner Results
26th - Ben Cottrel (Sr.) – 23:21
27th – Tyler Henniger (So.) – 23:47
28th – Jamie Dennis (Fr.) – 23:47
29th - Trevor Morrisey (So.)- TBD
33rd – Russell Heller (Fr.) – 29:08
34th – Will Pickart (Fr.) – 29:16
Saturday, October 4th, 2008 – Annapolis High School, Annapolis, Maryland
Highlights: http://www.digitalsports.com/school/id/885.aspx
Men's Varsity A2 race video highlight: http://www.digitalsports.com/video/id/1649166.aspx
Southern High School fielded 3 scoring varsity teams for the first time at the John Doc Jones, Anne Arundel Cross Country Invitational. The runners showed great improvement and finishing results, both individually and as a team. The Annapolis High School cross country event has a steep, long and technical hill that challenges the runners at one mile and at 2.5 miles in the race. The hill is like running up 4 to 5 flights of zigzagging stairs with roots ready to trip up runners. Ribbons were won by runners that finish in the top 30 of their race. The following runners won ribbons:
25th - Meredith Ellmore (Jr.) – 26:12 – Women’s A2
27th – Shelly Steele (Jr.) – 26:38 – Women’s A2
25th – Kaitlyn Schwartz (Jr.) – 31:45 – Women’s A2
26th - Ben Cottrel (Sr.) – 23:21 – Men’s B2
27th – Tyler Henniger (So.) – 23:47 – Men’s B2
28th – Jamie Dennis (Fr.) – 23:47 – Men’s B2
In addition, the very tough A2 Men’s Varsity race, all the scoring Southern High School runners broke 22 minutes or sub- 7 minute mile pace for the 5k race:
34th - Josh Moore (Sr.) – 20:42
36th – Eric Gollup (Sr.) – 20:55
37th – Robbie Hardesty (Fr.) – 20:59
39th – Terry Harens-Walgren (Sr.) – 21:20
41st – Max Spiers (Fr.) – 21:28
Men’s A2 Varsity Race
Team Scores
45 – Hereford
49 – Reservoir
52 – Gilman
101 – AACS
111 – North East
162 – LaPlata
172 - Southern High School
Individual Runner Results
34th - Josh Moore (Sr.) – 20:42
36th – Eric Gollup (Sr.) – 20:55
37th – Robbie Hardesty (Fr.) – 20:59
39th – Terry Harens-Walgren (Sr.) – 21:20
41st – Max Spiers (Fr.) – 21:28
49th – Kyle Carrier (Fr.) – 22:51
50th – Louis Frattino (So.) – 23:52
Women’s A2 Varsity Race
Team Scores
23 – Hereford
51 – Maryvale
75 – LaPlata
95 – Seton Keough
138 - Southern High School
Individual Runner Results
25th - Meredith Ellmore (Jr.) – 26:12
27th – Shelly Steele (Jr.) – 26:38
25th – Kaitlyn Schwartz (Jr.) – 31:45
37th – Lauren Kelley (So.) – 34:05
40th – Breana Reynolds (Fr.) – 37:37
Men’s B2 Varsity Race
Team Scores
21 – Gilman
49 - Hereford
95 – LaPlata
128 - Southern High School
Individual Runner Results
26th - Ben Cottrel (Sr.) – 23:21
27th – Tyler Henniger (So.) – 23:47
28th – Jamie Dennis (Fr.) – 23:47
29th - Trevor Morrisey (So.)- TBD
33rd – Russell Heller (Fr.) – 29:08
34th – Will Pickart (Fr.) – 29:16
Monday, September 8, 2008
Thanks Parents!
Here is feedback from the Severna Park Girls Cross Country Coach:
"good afternoon,
thank you for hosting this meet on your truly excellent course. i thought it was run very well, the course was marked well, & the chute was run well. all in all just a great day. congratulations & we look forward to returning next month.
mambu badu,
ed purpura
sev. park girls cc coach"
Without parent involvement, this would not be possible!
Thanks Again,
-Coach Ellmore
"good afternoon,
thank you for hosting this meet on your truly excellent course. i thought it was run very well, the course was marked well, & the chute was run well. all in all just a great day. congratulations & we look forward to returning next month.
mambu badu,
ed purpura
sev. park girls cc coach"
Without parent involvement, this would not be possible!
Thanks Again,
-Coach Ellmore
Saturday, September 6, 2008
Summary of 9/5/2008 Home Meet Results
Southern HS
5k Cross Country Meet
9-5-2008
Girls Event
(74 Finishing Runners)
Place Team Totals
1st Severna Park 15
2nd Chesapeake 72
3rd South River 75
4th Southern 86
Arundel INC
Northeast INC
Place Name Time Team
1 Katherine Seibel 22:55 Severna Park
10 Kerry Kramer 24:48 Southern
27 Kyber Rooney-Rabdau 27:14 Southern
42 Michelle Steele 28:27 Southern
44 Meredith Ellmore 28:51 Southern
67 Kaitlyn Schwartz 33:59 Southern
72 Shannon Norcante 37:19 Southern
73 Lauren Kelley 38:17 Southern
Boys Event
(99 Finishing Runners)
Place Team Scoring
1st Severna Park 15
2nd Chesapeake 76
3rd Arundel 105
4th South River 108
5th Northeast 108
6th Southern 116
Place Name Time Team
1 Thomas Brus 19:26 Severna Park
29 Eric Gollup 22:31 Southern
31 Terry Walgren 22:36 Southern
43 Max Spiers 23:15 Southern
44 Robbie Hardesty 23:18 Southern
50 Kyle Carrier 23:34 Southern
54 Ben Cottrell 23:40 Southern
68 Louis Fratino 24:51 Southern
79 Tyler Henninger 25:57 Southern
85 Trevor Morissey 27:11 Southern
94 Henry VanEngen 30:44 Southern
96 Will Pickart 31:17 Southern
5k Cross Country Meet
9-5-2008
Girls Event
(74 Finishing Runners)
Place Team Totals
1st Severna Park 15
2nd Chesapeake 72
3rd South River 75
4th Southern 86
Arundel INC
Northeast INC
Place Name Time Team
1 Katherine Seibel 22:55 Severna Park
10 Kerry Kramer 24:48 Southern
27 Kyber Rooney-Rabdau 27:14 Southern
42 Michelle Steele 28:27 Southern
44 Meredith Ellmore 28:51 Southern
67 Kaitlyn Schwartz 33:59 Southern
72 Shannon Norcante 37:19 Southern
73 Lauren Kelley 38:17 Southern
Boys Event
(99 Finishing Runners)
Place Team Scoring
1st Severna Park 15
2nd Chesapeake 76
3rd Arundel 105
4th South River 108
5th Northeast 108
6th Southern 116
Place Name Time Team
1 Thomas Brus 19:26 Severna Park
29 Eric Gollup 22:31 Southern
31 Terry Walgren 22:36 Southern
43 Max Spiers 23:15 Southern
44 Robbie Hardesty 23:18 Southern
50 Kyle Carrier 23:34 Southern
54 Ben Cottrell 23:40 Southern
68 Louis Fratino 24:51 Southern
79 Tyler Henninger 25:57 Southern
85 Trevor Morissey 27:11 Southern
94 Henry VanEngen 30:44 Southern
96 Will Pickart 31:17 Southern
Tuesday, September 2, 2008
Positive Athlete Journal Drill September 2-4, 2008
Each day we will prepare our minds for becoming a postive athelete. Much of what we do is based on mental frameworks or mindsets. We want to develop a mindset for becoming successful athletes. During the season, we will work on mindsets that address attitude, responsibility, self-image, character, leadership and goals. Each day we will have a vocabulary word and a short discussion around the word. Research shows that by improving our vocabulary we can improve our IQ. Who doesn't want to do that? So, let's get started.
We will work the following topic over the next three days.
September 2
The word of the day is "sacrifice-to suffer loss, give up, renounce, or endure for an ideal, belief, or an end."
Review the definition given here, then in your journal write down the word "sacrifice" and use it in a sentence.
"Deffered joys purchased by sacrifice are always the sweetest."
- Mike Doyle
Next we will read the poem:
"The Cold Within."
Six men were trapped by circumstance in bleak and bitter cold
Each one possessed a stick of wood, or so the story's told
The dying fire in need of logs, the first man held is back
Because of faces 'round the fire, he noticed one was black.
The second man saw not one of his own local church
And couldn't bring himself to give the first his stick of birch
The poor man sat in tattered clothes and gave his coat a hitch.
Why should he give up his log to warm the idle rich?
The rich man sat and thought of all the wealth he had in store
And how to keep what he had earned from the lazy, shiftless poor.
The black man's face spoke revenge and the fire passed from his sight,
Because he saw the stick of wood a chance to spite the white.
The last man of this forlorn group did naught except for gain,
Only to those who gave to him was how he played the game.
Their logs held tight in death's still hands was proof of human sin.
They didn't die from cold without; they died from The Cold Within.
- Author Unknown.
1. What is the most important lesson from the poem, "The Cold Within."
September 3
We will read the poem "The Cold Within."
2. How can you puth this lesson to work in your life today?
September 4
We will read the poem "The Cold Within."
3. What can you do as a team to help you remember the importance of teamwork?
We will work the following topic over the next three days.
September 2
The word of the day is "sacrifice-to suffer loss, give up, renounce, or endure for an ideal, belief, or an end."
Review the definition given here, then in your journal write down the word "sacrifice" and use it in a sentence.
"Deffered joys purchased by sacrifice are always the sweetest."
- Mike Doyle
Next we will read the poem:
"The Cold Within."
Six men were trapped by circumstance in bleak and bitter cold
Each one possessed a stick of wood, or so the story's told
The dying fire in need of logs, the first man held is back
Because of faces 'round the fire, he noticed one was black.
The second man saw not one of his own local church
And couldn't bring himself to give the first his stick of birch
The poor man sat in tattered clothes and gave his coat a hitch.
Why should he give up his log to warm the idle rich?
The rich man sat and thought of all the wealth he had in store
And how to keep what he had earned from the lazy, shiftless poor.
The black man's face spoke revenge and the fire passed from his sight,
Because he saw the stick of wood a chance to spite the white.
The last man of this forlorn group did naught except for gain,
Only to those who gave to him was how he played the game.
Their logs held tight in death's still hands was proof of human sin.
They didn't die from cold without; they died from The Cold Within.
- Author Unknown.
1. What is the most important lesson from the poem, "The Cold Within."
September 3
We will read the poem "The Cold Within."
2. How can you puth this lesson to work in your life today?
September 4
We will read the poem "The Cold Within."
3. What can you do as a team to help you remember the importance of teamwork?
Saturday, August 30, 2008
Friday, August 29, 2008
Positive Athlete Journal Drill August 29 & 30, 2008
Each day we will prepare our minds for becoming a postive athelete. Much of what we do is based on mental frameworks or mindsets. We want to develop a mindset for becoming successful athletes. During the season, we will work on mindsets that address attitude, responsibility, self-image, character, leadership and goals. Each day we will have a vocabulary word and a short discussion around the word. Research shows that by improving our vocabulary we can improve our IQ. Who doesn't want to do that? So, let's get started.
We will work the following topic over the next two days.
August 29
The word of the day is "diligence-steady, earnest, energetic effort."
Review the definition given here, then in your journal write down the word "diligence" and use it in a sentence.
"Diligence is the mother of good luck." - Benjamin Franklin
1. What doest the following statement mean? "Practice does not make perfect-practice make permanent."
2. Do you agree? Why or why not?
August 30
3. "What you do speaks loudly, I can't hear what you say." What does this statement mean to you?"
4. What can you do as a team to make your "practice attitude" better?
Coach Ellmore
We will work the following topic over the next two days.
August 29
The word of the day is "diligence-steady, earnest, energetic effort."
Review the definition given here, then in your journal write down the word "diligence" and use it in a sentence.
"Diligence is the mother of good luck." - Benjamin Franklin
1. What doest the following statement mean? "Practice does not make perfect-practice make permanent."
2. Do you agree? Why or why not?
August 30
3. "What you do speaks loudly, I can't hear what you say." What does this statement mean to you?"
4. What can you do as a team to make your "practice attitude" better?
Coach Ellmore
Wednesday, August 27, 2008
Positive Athlete Journal Drill August 27 & 28, 2008
Each day we will prepare our minds for becoming a postive athelete. Much of what we do is based on mental frameworks or mindsets. We want to develop a mindset for becoming successful athletes. During the season, we will work on mindsets that address attitude, responsibility, self-image, character, leadership and goals. Each day we will have a vocabulary word and a short discussion around the word. Research shows that by improving our vocabulary we can improve our IQ. Who doesn't want to do that? So, let's get started.
We will work the following topic over the next two days.
August 27
The word of the day is "perseverance-to persist in a state of opposition or discouragement."
Review the definition given here, then in your journal write down the word "perseverance" and use it in a sentence.
"There is no failure in no longer trying. There is no defeat except from within, no really unsurmountable barrier save our own inherent weakness of purpose." - Kin Hubbard
1. How do you define persistence and determination?
August 28
2. Give an example of someone in your life or someone you know in which success resulted from presistance.
3. Give an example of someone in your life or someone you know in which failure to reach a goal resulted from a lack of persistence.
We will work the following topic over the next two days.
August 27
The word of the day is "perseverance-to persist in a state of opposition or discouragement."
Review the definition given here, then in your journal write down the word "perseverance" and use it in a sentence.
"There is no failure in no longer trying. There is no defeat except from within, no really unsurmountable barrier save our own inherent weakness of purpose." - Kin Hubbard
1. How do you define persistence and determination?
August 28
2. Give an example of someone in your life or someone you know in which success resulted from presistance.
3. Give an example of someone in your life or someone you know in which failure to reach a goal resulted from a lack of persistence.
Tuesday, August 26, 2008
Positive Athlete Journal Drill August 26, 2008
Each day we will prepare our minds for becoming a postive athelete. Much of what we do is based on mental frameworks or mindsets. We want to develop a mindset for becoming successful athletes. During the season, we will work on mindsets that address attitude, responsibility, self-image, character, leadership and goals. Each day we will have a vocabulary word and a short discussion around the word. Research shows that by improving our vocabulary we can improve our IQ. Who doesn't want to do that? So, let's get started.
We are going to finish the discussion on indecision.
The word of the day is "indecision-a wavering between two or more possible courses of action."
Last week we discussed that "indecision has often given an advantage to the other fellow because he did his thinking beforehand." - Maurice Suritzen
Review the definition given here, then in your journal write down the word "indecision" and use it in a second sentence.
2. List some choices and their cooresponding results.
Examples: Choosing to go to bed late will result in being tired the next day. Choosing to study hard will result in good grades. So...
Choosing to... Will result in....
__________________________________________________
__________________________________________________
__________________________________________________
3. Next, who has the power to choose? Why?
Next we will do warm-ups.
Training is 30 min EZ Aerobic Run. That is talking pace! So, find a few friends and get your words out. Easy days like this, we will take the extra time available at the end of practice to talk about race strategies and tactics. Including, pre-race preparation, as well as, post race recovery, celebration and evaluation.
Cool-downs and stretches.
Coach Ellmore
We are going to finish the discussion on indecision.
The word of the day is "indecision-a wavering between two or more possible courses of action."
Last week we discussed that "indecision has often given an advantage to the other fellow because he did his thinking beforehand." - Maurice Suritzen
Review the definition given here, then in your journal write down the word "indecision" and use it in a second sentence.
2. List some choices and their cooresponding results.
Examples: Choosing to go to bed late will result in being tired the next day. Choosing to study hard will result in good grades. So...
Choosing to... Will result in....
__________________________________________________
__________________________________________________
__________________________________________________
3. Next, who has the power to choose? Why?
Next we will do warm-ups.
Training is 30 min EZ Aerobic Run. That is talking pace! So, find a few friends and get your words out. Easy days like this, we will take the extra time available at the end of practice to talk about race strategies and tactics. Including, pre-race preparation, as well as, post race recovery, celebration and evaluation.
Cool-downs and stretches.
Coach Ellmore
Sunday, August 24, 2008
Thursday, August 21, 2008
Positive Athlete Journal Drill August 21, 2008
Each day we will prepare our minds for becoming a postive athelete. Much of what we do is based on mental frameworks or mindsets. We want to develop a mindset for becoming successful athletes. During the season, we will work on mindsets that address attitude, responsibility, self-image, character, leadership and goals. Each day we will have a vocabulary word and a short discussion around the word. Research shows that by improving our vocabulary we can improve our IQ. Who doesn't want to do that? So, let's get started.
We are going to work on this topic the next two days.
"Indecision has often given an advantage to the other fellow because he did his thinking beforehand." - Maurice Suritzen
The word of the day is "indecision-a wavering between two or more possible courses of action."
Review the definition given here, then in your journal write down the word "indecision" and use it in a sentence.
1. "It is not a matter of chance, rather a matter of choice." Explain in your own words what you believe this statement means.
Coach Ellmore
We are going to work on this topic the next two days.
"Indecision has often given an advantage to the other fellow because he did his thinking beforehand." - Maurice Suritzen
The word of the day is "indecision-a wavering between two or more possible courses of action."
Review the definition given here, then in your journal write down the word "indecision" and use it in a sentence.
1. "It is not a matter of chance, rather a matter of choice." Explain in your own words what you believe this statement means.
Coach Ellmore
Wednesday, August 20, 2008
Positive Athlete Journal Drill August 20, 2008
Each day we will prepare our minds for becoming a postive athelete. Much of what we do is based on mental frameworks or mindsets. We want to develop a mindset for becoming successful athletes. During the season, we will work on mindsets that address attitude, responsibility, self-image, character, leadership and goals. Each day we will have a vocabulary word and a short discussion around the word. Research shows that by improving our vocabulary we can improve our IQ. Who doesn't want to do that? So, let's get started.
"Do not attempt to do a thing unless you are sure of yourself; but do not relinquish it simply because someone else is not sure of you."
The word of the day is "achievement-gain by work or effort; a great or heroic dead."
Review the definition given here, then in your journal write down the word "achievement" and use it in a sentence.
Next, let's discuss what is attitude?
Give 3 examples of positive attitudes and 3 examples of negative attitudes that affect your life on a daily basis:
Postive
1.
2.
3.
Negative
1.
2.
3.
Coach Ellmore
"Do not attempt to do a thing unless you are sure of yourself; but do not relinquish it simply because someone else is not sure of you."
The word of the day is "achievement-gain by work or effort; a great or heroic dead."
Review the definition given here, then in your journal write down the word "achievement" and use it in a sentence.
Next, let's discuss what is attitude?
Give 3 examples of positive attitudes and 3 examples of negative attitudes that affect your life on a daily basis:
Postive
1.
2.
3.
Negative
1.
2.
3.
Coach Ellmore
Tuesday, August 19, 2008
Positive Athlete Journal Drill August 19, 2008
Each day we will prepare our minds for becoming a postive athelete. Much of what we do is based on mental frameworks or mindsets. We want to develop a mindset for becoming successful athletes. During the season, we will work on mindsets that address attitude, responsibility, self-image, character, leadership and goals. Each day we will have a vocabulary word and a short discussion around the word. Research shows that by improving our vocabulary we can improve our IQ. Who doesn't want to do that? So, let's get started.
"Without some goal or some effort to reach it, no one can live." - Fyodor Dostoevsky
The first word of the day is "direction - a guiding, governing, or motivating purpose; a channel or direct course of thought or action."
Review the definition given here, then in your journal write down the word "direction" and use it in a sentence.
Next, write down an example of a time you have been time-oriented, rather than results-oriented.
Finish, by answering in your journal the question - "Why is it important to have a why?"
Coach Ellmore
"Without some goal or some effort to reach it, no one can live." - Fyodor Dostoevsky
The first word of the day is "direction - a guiding, governing, or motivating purpose; a channel or direct course of thought or action."
Review the definition given here, then in your journal write down the word "direction" and use it in a sentence.
Next, write down an example of a time you have been time-oriented, rather than results-oriented.
Finish, by answering in your journal the question - "Why is it important to have a why?"
Coach Ellmore
Monday, August 18, 2008
Positive Athlete Journal Drill August 18, 2008
Each day we will prepare our minds for becoming a postive athelete. Much of what we do is based on mental frameworks or mindsets. We want to develop a mindset for becoming successful athletes. During the season, we will work on mindsets that address attitude, responsibility, self-image, character, leadership and goals. Each day we will have a vocabulary word and a short discussion around the word. Research shows that by improving our vocabulary we can improve our IQ. Who doesn't want to do that? So, let's get started.
"Genius without education is like silver in the mine." - Benjamin Franklin
The first word of the day is "Intelligence - the ability to learn or understand or to deal with new and trying situations."
Review the definition given here, then in your journal write down the word "intelligence" and use it in a sentence.
Next, imagine yourself in a room of people and no one speaks your language. How would you feel? Write down how you might feel?
With the 2008 Olympics going on, write down you think all these international atheletes feel when they get in a room or on the field together and they don't speak the same language? What might they be thinking?
That's it for your journal for today. At the end of training, be sure to write down your positive accomplishment for the day.
"Genius without education is like silver in the mine." - Benjamin Franklin
The first word of the day is "Intelligence - the ability to learn or understand or to deal with new and trying situations."
Review the definition given here, then in your journal write down the word "intelligence" and use it in a sentence.
Next, imagine yourself in a room of people and no one speaks your language. How would you feel? Write down how you might feel?
With the 2008 Olympics going on, write down you think all these international atheletes feel when they get in a room or on the field together and they don't speak the same language? What might they be thinking?
That's it for your journal for today. At the end of training, be sure to write down your positive accomplishment for the day.
Sunday, August 17, 2008
Practice at ~5:15 PM August 25-28
We will practice at ~5:15 PM at Coach Ellmore's August 18-21.
From the AACPS Athletic Director: "Just wanted to take a moment a remind/clarify everyone that we are not allowed to practice during teacher workday hours this week. This includes not only teacher coaches but emergency coaches as well. The rationale two years ago when this was put into place remains that teachers should not be put at a disadvantage because of the teaching schedule. Please make sure that every coach is aware of this rule. This is in effect today, so we should have no coaching during teacher hours at your schools."
That said, I verifified that Friday is not a teacher work day. So, Friday and Saturday August 22 and 23 practice will be at ~7 AM at Coach Ellmore's. Let's have a light recovery breakfast together afterwards.
I will update the training schedules to reflect the changes once confirmed.
The address is 84 Portland Manor Farm Drive, Lothian, MD 20711. Any issues, please contact coach Ellmore at coach@ellmore.net or via phone/text at 301-807-2193.
If you did not practice Saturday and are starting practice for the first time, please contact Coach Ellmore to verify you are allowed to practice.
Coach Ellmore
Ten Ways You Know You Are A Cross Country Runner:
from a t-shirt...
1. People Say, “You run 3 miles … at once?”
2. Your socks are either stained or torn.
3. You can eat your weight in pizza.
4. You have running withdrawal if you don’t run everyday.
5. Your calves are bigger than your biceps.
6. You need a magnifying glass to see your name in the paper.
7. You are running in your dreams.
8. You feel lost without your water bottle.
9. Track is the other “sport.”
10. You can maintain a 5:30 pace while throwing up.
1. People Say, “You run 3 miles … at once?”
2. Your socks are either stained or torn.
3. You can eat your weight in pizza.
4. You have running withdrawal if you don’t run everyday.
5. Your calves are bigger than your biceps.
6. You need a magnifying glass to see your name in the paper.
7. You are running in your dreams.
8. You feel lost without your water bottle.
9. Track is the other “sport.”
10. You can maintain a 5:30 pace while throwing up.
Friday, August 15, 2008
The McMillan Running Calculator
Runners, when you get your time trial times Saturday, check out the The McMillan Running Calculator via the links on the right. It will give you an idea of what times you could do at different distance with the correct training. It will also help us determine pacing for various training activities.
Put in your time and print out the results. On the print out right the date. We'll see where you are later in the season. But remember, running cross country is tougher than on a track.
Coach Ellmore
Put in your time and print out the results. On the print out right the date. We'll see where you are later in the season. But remember, running cross country is tougher than on a track.
Coach Ellmore
Meet and Greet Friday at 6:30 PM at Track
I will be at the track tonight from 6:30 to 7:30 PM if you want to come by and say hello and have an informal chat.
Tomorrow, we start practice at 7 AM. We will have some introductions, an overview of the schedule for the two practices for Saturday, then move into training.
If you haven't been running much or at all this summer, don't worry. We are going to break the time run or time trial (TT) into 2 groups. Group 1 will be for those who will run a 1 mile run. Group 2 will be for those who will run a 3 mile run.
During TT 1, Group 2 runners will take down splits and right down times of Group 1 runners.
During TT 2, Group 1 runners will take down splits and right down times of Group 1 runners.
Before each run, we will do a pre-race warm-up appropriate for the distance.
After we are done with the time trials, we will do some basic cool down and get an introduction to 2 core strength activities. We will add core strength and leg strength activities each day until we have a full set. We will try to do 30 minutes of strength work each day.
I am now thinking practice will last 2 hours Saturday morning. Eat something light, bring your fluids with running gear, and a journal/composition book and pen/pencil.
See You at 7 AM Saturday,
Coach Ellmore
Tomorrow, we start practice at 7 AM. We will have some introductions, an overview of the schedule for the two practices for Saturday, then move into training.
If you haven't been running much or at all this summer, don't worry. We are going to break the time run or time trial (TT) into 2 groups. Group 1 will be for those who will run a 1 mile run. Group 2 will be for those who will run a 3 mile run.
During TT 1, Group 2 runners will take down splits and right down times of Group 1 runners.
During TT 2, Group 1 runners will take down splits and right down times of Group 1 runners.
Before each run, we will do a pre-race warm-up appropriate for the distance.
After we are done with the time trials, we will do some basic cool down and get an introduction to 2 core strength activities. We will add core strength and leg strength activities each day until we have a full set. We will try to do 30 minutes of strength work each day.
I am now thinking practice will last 2 hours Saturday morning. Eat something light, bring your fluids with running gear, and a journal/composition book and pen/pencil.
See You at 7 AM Saturday,
Coach Ellmore
Thursday, August 14, 2008
South River 5k
Now just a couple of days until we kick-off practice for the 2008 season. Building on some nervous energy and thinking ahead, I went out tonight and ran the final race of the Annapolis Striders summer 5k cross country series. This week it was held at South River. While, a thunderstorm delayed the race about 30 minutes, it ended up being a strong turn-out from runners from all across the county.
It was the first time I ran the course. I ran with cross country spikes, which will be needed for sure. The course has a lot of roots, which made it technically difficult. A few mud puddles were observed but not used by me! There were some big hills. Even though I was running hard, I did come across one hill that I ended walking briskly up vs. running. If I were racing, I likely would have pushed myself. But for me it was a hard training run.
I finished in 24:55. Not great, but considering where I am in my triathlon training, I am pretty happy. As comparison, I ran a 25:25 5k at the Sprint Triathlon National Championships 2 weeks ago, where the run is the 3rd event after a 1/2 mi swim and 14 mi bike up and down a mountain road course.
So, when we get ready to race at South River, which will be twice this year again-9/19 and later for the County Championships--I will have some suggestions and strategies for our team.
I'm looking forward to Saturday, I hope you are, too. Don't loose any sleep worring about practice. I will do that for everyone, OK!
Please remember to bring an agenda book with your great cross country spirit!
Coach Ellmore
It was the first time I ran the course. I ran with cross country spikes, which will be needed for sure. The course has a lot of roots, which made it technically difficult. A few mud puddles were observed but not used by me! There were some big hills. Even though I was running hard, I did come across one hill that I ended walking briskly up vs. running. If I were racing, I likely would have pushed myself. But for me it was a hard training run.
I finished in 24:55. Not great, but considering where I am in my triathlon training, I am pretty happy. As comparison, I ran a 25:25 5k at the Sprint Triathlon National Championships 2 weeks ago, where the run is the 3rd event after a 1/2 mi swim and 14 mi bike up and down a mountain road course.
So, when we get ready to race at South River, which will be twice this year again-9/19 and later for the County Championships--I will have some suggestions and strategies for our team.
I'm looking forward to Saturday, I hope you are, too. Don't loose any sleep worring about practice. I will do that for everyone, OK!
Please remember to bring an agenda book with your great cross country spirit!
Coach Ellmore
Sunday, August 10, 2008
Practice Starts August 16, 2008
Coach Ellmore will be at the track on Monday August 11th & Friday August 15th, 2008 from 6:30 to 7:30 PM and Friday to meet anyone interested in joining the cross country team.
If you will be starting on August 16, 2008 forms should be handed in to Mr. Gott on August 14, 2008 at Southern HS from 9 AM to noon. Forms are available on the web site.
We will start practice at 7 AM August 16, 2008 at the track. We will then have a second light practice, pool & dinner party at Coach Ellmore's house at 6 PM.
See below for additional information. Contact Coach Ellmore at coachellmore@ellmore.net or 301-807-2193 if you have additional questions..
If you will be starting on August 16, 2008 forms should be handed in to Mr. Gott on August 14, 2008 at Southern HS from 9 AM to noon. Forms are available on the web site.
We will start practice at 7 AM August 16, 2008 at the track. We will then have a second light practice, pool & dinner party at Coach Ellmore's house at 6 PM.
See below for additional information. Contact Coach Ellmore at coachellmore@ellmore.net or 301-807-2193 if you have additional questions..
Thursday, July 31, 2008
Team Gear
I found a site with lots of cross country T-Shirt ideas. Let me know what you think:
http://shop.cafepress.com/cross-country.
Coach Ellmore
http://shop.cafepress.com/cross-country.
Coach Ellmore
Wednesday, July 23, 2008
Pledge Not To Use Performance Enhancing Drugs
I was very concerned to learn of Marion Jones' request to President Bush for a pardon or clemency on her federal conviction. I recently sent an email to President Bush noting that wiping Marion Jones record clean or reducing her sentence would send the wrong message to everyone, but most especially our youth.
Cheaters don't win! Performance enhancing drug users reduce the outcomes that you, me and our fellow athletes work so hard at achieving. As an athlete, do you want to be scored along with a user of illegal performance enhancing drugs?
Please do the right thing and pledge not to use Performance Enhancing Drug. Besides being illegal, it puts your health at serious risk.
Coach Ellmore
Cheaters don't win! Performance enhancing drug users reduce the outcomes that you, me and our fellow athletes work so hard at achieving. As an athlete, do you want to be scored along with a user of illegal performance enhancing drugs?
Please do the right thing and pledge not to use Performance Enhancing Drug. Besides being illegal, it puts your health at serious risk.
Coach Ellmore
Thursday, July 10, 2008
2008 Anne Arundel County Summer XC Series
All summer XC races are 5K, free & open to the public. A
waiver must be signed prior to competing, and runners under
18 must have a parent sign the waiver as well. Registration
begins at 6p.m., and the race will begin promptly at 6:30 p.m.
Starting July 24, there is one XC race each Thursday leading
up to the start of the MPSSAA Cross Country season on
Saturday, August 16.
Dates:
Thursday, July 24 @ Annapolis HS
Thursday, July 31 @ Old Mill HS
Thursday, August 7 @ Chesapeake HS
Thursday, August 14 @ South River HS
Special thanks to the Annapolis Striders!
www.annapolisstriders.org
waiver must be signed prior to competing, and runners under
18 must have a parent sign the waiver as well. Registration
begins at 6p.m., and the race will begin promptly at 6:30 p.m.
Starting July 24, there is one XC race each Thursday leading
up to the start of the MPSSAA Cross Country season on
Saturday, August 16.
Dates:
Thursday, July 24 @ Annapolis HS
Thursday, July 31 @ Old Mill HS
Thursday, August 7 @ Chesapeake HS
Thursday, August 14 @ South River HS
Special thanks to the Annapolis Striders!
www.annapolisstriders.org
Wednesday, July 9, 2008
Volunteers needed for Annapolis 10 Mile Race - August 24th, 2008.
Volunteers are needed to conduct the 33rd Annapolis 10 Mile Race (A-10) on Sunday, August 24th, 2008. This year they need 550 volunteers. The time given is greatly appreciated!
I would like to see if you or any friends or family members can spare some time on Saturday, August 23rd between 10am to 5pm and/or Sunday, August 24th from 6am to 1pm, please contact Coach Ellmore at coachellmore@ellmore.net or 301-807-2193. It would be great for us to "give back" as a team to help those who help with our races.
Donna and Lynne are looking for some fabulous people to show their support for this great Annapolis race. They will do their best to accommodate our work preferences.
Your help is greatly appreciated and will be celebrated at the A-10 volunteer picnic to be held on Saturday, August 16th at Johnson’s Estate in Edgewater. Don’t miss out on the fun, the t-shirt, or the picnic. It is an opportunity you don’t want to miss.
I would like to see if you or any friends or family members can spare some time on Saturday, August 23rd between 10am to 5pm and/or Sunday, August 24th from 6am to 1pm, please contact Coach Ellmore at coachellmore@ellmore.net or 301-807-2193. It would be great for us to "give back" as a team to help those who help with our races.
Donna and Lynne are looking for some fabulous people to show their support for this great Annapolis race. They will do their best to accommodate our work preferences.
Your help is greatly appreciated and will be celebrated at the A-10 volunteer picnic to be held on Saturday, August 16th at Johnson’s Estate in Edgewater. Don’t miss out on the fun, the t-shirt, or the picnic. It is an opportunity you don’t want to miss.
Tuesday, July 8, 2008
Team Managers Wanted!
Motivated students wanted for the Cross Country Team as team managers. Work with the coaching staff and runners. Play a major role in home meets, and help runners on the course during away meets. You will be and integral part of practices helping runners do timed intervals and drills.
Contact Coach Ellmore at coachellmore@ellmore.net or by phone at 301-807-2193.
Contact Coach Ellmore at coachellmore@ellmore.net or by phone at 301-807-2193.
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