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)
Go Bulldogs!
"Some People Dream Of Success, Others Work Hard At It!"
Monday, October 27, 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
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