Cross Country (54)
POSTAL NATIONALS HISTORY
From 1957 through the 1970‘s at the end of the cross country season Track & Field News and the United States Track & Field Federation jointly held a nationwide competition. At first teams would run 2 miles on the track and mail the results in (hence the name “National Postals”), but then in 1969 when the 3 miles was added, regional races were held, all of which are known as the “National Postal” races. Since cross country courses varied and since there was not going to be a single national meet, the times from the regional races were taken for ranking the competitors nationally. To make the races fair in comparing times, the races were run on the track, but in a cross country type race. Teams of 5 runners were entered as well as individual entries. High school runners ran a 2 mile cross country event in those years. The 2 mile races for the National Postals were done from 1957 through 1982; and the 3 mile races for the National Postals were done from 1969 through 1978 (as in 1979 and after, the Kinney and Footlocker National High School Cross Country Championships were instituted for the 3 mile races). The revival of the Postal 2-Mile is a revival of the spirit of high school distance running, the revival of finding a true national champion and most importantly the revival of a team together. We are proud to reintroduce the running world to the Hoka One One National High School 2-Mile Postal Competition.
The Fall 2016 Cross Country Training program is sponsored by www.hokaoneonepostalnationals.com.
And one more comment: This training program was developed over 20 years of coaching, with advice and fine tuning from coaches from around the world. These are guidelines only. For younger runners and newer coaches, it is a nice program to begin from. For more experienced coaches and runners, the themes are key. Find what works best for you, and please reach out if you need ideas at firstname.lastname@example.org!
Also note, that we post daily training with updates August 23-December 20 on your sites as well as runblogrun.com, american-trackandfield.com, caltrack.com, morunandtri.com and coaching athletics.com. Look for daily updates!
Week 4: Training Gets Rolling
This week, runners run daily for main sessions. Advanced athletes should add a 20–25-minute session (3 miles) of easy running on Monday, Wednesday, and Friday. Do these runs at the opposite time of day that you do your hard workout.
Week 3: Getting the Habit Started
Make sure you’re doing your runs on a variety of surfaces—dirt, grassy fields, sand, road, track. It’s good for the feet and helps you use your feet in a healthy variety of ways. You’ll be a little sore this week as your body adjusts. Drink your liquids, sleep, eat well, and hang out with your friends.
Weeks 1 & 2: Fall Training Begins
You’ll start on the road to a good fall of training with a long run, a tempo run, and some moderately paced runs. Don’t worry about pace in these first two weeks; just get out there, have some fun, and get into the habit of regular running. Workouts always begin with a warmup, some gentle stretching of major muscle groups, and light jogging. Repeat for your cool-down.
B.A.A. defends USATC Club XC, HOKA ONE ONE NAZ wins Men's club title, Amy Van Alstine wins Women's title, Garrett Heath wins Men's title, release from USATF, notes by Larry EderWritten by Super User
In a wonderful day of cross country racing, Golden Gate Park became a celebration of all things cross country, as 1,922 cross country runners ran in five amazing races. Each with their own excitement, and each with their own drama.
San Diego, Calif., Dec. 12, 2015 - Weini Kelati of Leesburg, Va., and Drew Hunter of Purcellville, Va., captured first place titles at the 37th Annual Foot Locker Cross Country Championships (FLCCC) National Finals at Morley Field, Balboa Park in San Diego, Calif., today. Race conditions were good with dry terrain, sunny skies and temperatures reaching 56 degrees.
In the girls' race, Kelati won in 17:10, while Hunter took control from the start to capture the boys' title in 14:56.
Recapping the girls' race, Kelati, a two-time FLCCC national qualifier, took an early lead, cruising to a mile split of 5:13. Maryjeanne Gilbert (Peoria, Ill.) closed the gap and took a brief lead prior to the race's midway point. Kelati reclaimed the lead quickly, while Nevada Mareno (Leesville, N.C.) and Judy Pendergast (Naperville, Ill.) joined the lead pair. Kelati and Gilbert pulled away in the final stretch with Gilbert finishing second (17:11), Mareno in third (17:18) and Pendergast in fourth (17:20).
In the boys' race, Hunter went out aggressively and continued to pick up the pace after a mile split of 4:32. At the halfway mark, Hunter secured a commanding 15-second edge over Phillip Rocha (Azusa, Calif.) and Ben Veatch (Carmel, Ind.). Hunter never relinquished the lead, but the race for runner-up provided added excitement down the stretch where Rocha out-sprinted Veatch. Rocha placed second in 15:08 and Veatch finished third in 15:10.
The Foot Locker Cross Country Championships is comprised of four regional 5K races, which took place across the country in the Midwest (Kenosha, Wis.), Northeast (Bronx, N.Y.), South (Charlotte, N.C.) and West (Walnut, Calif.), culminating in the National Finals here today.
Full results and more photos at footlockercc.com
Saturday's action in Winneconne, WI will go down as one of the biggest days in the history of NCAA Division III Cross Country for two reasons: Williams’ rally for the national title and UW-Platteville senior Ian LaMere’s record run.
No women’s team could catch the second-ranked Ephs once they hit their top gear and LaMere simply blistered the field.
Williams turned on the jets after a slow start – seventh at the 2K split – and upset top-ranked and three-time national champion Johns Hopkins. It was the first title for the Ephs since 2004 and their third overall.
In the men’s race – which was won by No. 1 UW-Eau Claire – it didn’t take LaMere long to squash any hopes of another man winning the individual crown. LaMere put 31 seconds between himself and second place from 1K to 4K and won by 40 seconds, the largest margin of victory in NCAA Division III history.
Let’s go back to the women’s race, where the Blue Jays entered as the odds-on favorite. Through 2K, it appeared as if Johns Hopkins would be well on its way to its fourth consecutive title as it owned a 27-162 lead.
Then Williams woke up – and it spelled disaster for the rest of the field, as well as the Blue Jays’ hopes at a four-peat.
Led by junior Hannah Cole (fifth overall), the Ephs picked off teams one by one. By the 5K mark, Williams was tied with Johns Hopkins (100-100) and the final 1K made all the difference. The Ephs continued to distance themselves from the pack, while the Blue Jays fell further back and finished fourth.
A similar effort sent UW-Eau Claire to its first national title in program history.
The Blugolds worked their way up the pack, going from third at 2K to first at 4K. Once in the lead, UW-Eau Claire’s depth was just too much for any other team.
Junior Josh Thorson led the Blugolds with a runner-up finish, while senior Ryan Mugan and Darin Lau took 11th and 14th, respectively. The spread between Thorson and Lau was 26 seconds (24:15 to 24:41).
Second-ranked Williams saw senior Bijan Mazaheri finish third and junior Peter Hale 16th, but its third and fourth runners – Todd Ford and Noah Williams – were 39th and 40th, respectively.
The day belonged to LaMere, as no man had a chance of catching him on the tract at Lake Breeze Golf Club. LaMere ran with Amherst’s Mohamed Hussein for 1K, but said "good-bye" to him and rolled solo the rest of the way.
Abrah Masterson of Cornell College won the individual title in the women’s race.
Women’s Team Standings: 1. Williams 81, 2. Geneseo State 179, 3. MIT 182, 4. Johns Hopkins 188.
Men’s Team Standings: 1. UW-Eau Claire 135, 2. Williams 144, 3. Geneseo State 209, 4. St. Olaf 211.
—by Tyler Mayforth, USTFCCCA
It was all upsets, all the time at the NCAA Division II Cross Country Championships in Joplin, Missouri.
First, Alexis Zeis of U-Mary outleaned defending national champion Kendra Foley of Grand Valley State at the line in the closest race of the 6K championships era (since 1998).
Then it was announced that No. 2 Adams State had topped three-time defending national champion No. 1 Grand Valley for the team title.
Then unheralded Alfred Chelanga of Shorter scored a decisive win in the men’s individual race over several well-established contenders.
The madness concluded with Colorado Mines – ranked No. 4 in the country entering the day – upsetting not just one but two No. 1 teams in co-favorites Adams State – the three-time defending national champions – and rand Valley State for the men’s title.
Whew. Where to start?
Adams State took the women’s title win over GVSU, 83-97, for its first national crown since the last of seven in a row in 2009. The Grizzlies put three in the top 15 with 10th-place Noel Prandoni, 11th-place Jenna Thurman and 14th-place Maura O’Brien. All five ASU scorers earned top-40 All-America honors.
No. 3 Hillsdale finished third with 140 points and No. 4 Chico State was fourth with 212 points to round out the podium.
The Colorado Mines men made it an RMAC sweep just over an hour later by winning their first-ever national title, 100-127 over co-No .1 Adams State. The Orediggers didn’t have a top-15 finisher, but the pack of Marty Andrie, Nathanael Williams and Dan Mahoney all finished between 18th and 22nd, with Grant Colligan also coming through for All-America honors in 33rd.
No. 3 Alaska Anchorage wasn’t too far behind in third with 138 points, followed by pre-meet co-favorite Grand Valley State narrowly edging No. 10 Shippensburg for the fourth and final podium spot, 210-224.
Individually, Zeis crossed the line in 20:03.4 to narrowly edge out Foley in 20:03.7. Never before had an NCAA DII women’s race been decided by fewer than three seconds. Additionally, Zeis capped an undefeated season by becoming the second U-Mary runner in the past three seasons to claim the individual title, following Jennifer Agnew from 2013.
Amanda Farrough of Lewis came through just three seconds later in third, followed by Kelsey Bruce of Dallas Baptist in fourth and Emily Roberts of Southern Indiana in fifth.
Chelanga followed up his Gulf South Conference and South Region titles with a 10K win Saturday in Joplin by nine seconds over Vincent Kiprop of Missouri Southern, crossing the line in 29:24.6. The win was of the come-from-behind variety: he sat 40th overall just 2K into the race before making a move about halfway through the race that ultimately gave him the lead with 3K to go.
Henry Cheseto of Alaska Anchorage was third overall, followed by Keifer Johnson of Western State and Zach Panning of Grand Valley State. Chelanga, Kiprop and Panning are all freshmen by eligibility; Cheseto is a sophomore and Johnson is a junior.
—by Kyle Terwillegar, USTFCCCA
History from all sorts of angles was made at the 2015 NCAA Division I Cross Country Championships in Louisville, KY.
The No. 1 New Mexico women cemented their position as one of the best women’s cross country teams of all time, the No. 2 Syracuse men dethroned two-time defending national champion No. 1 Colorado for their gender’s title, Edward Cheserek of Oregon became the first man in DI history to win three consecutive individual titles and Molly Seidel of Notre Dame became the first former high school Foot Locker Champion to win the women’s individual crown.
New Mexico wins historically dominant women’s team title
New Mexico scored a svelte 49 points to top No. 2 Colorado’s runner-up total of 129 by 80 points. Led by five All-Americans including back-to-back fourth- and fifth-place finishes from Courtney Frerichs and Alice Wright, the Lobos’ score is the third-lowest in Championships history and the lowest since Virginia scored 48 in the second-ever NCAA women’s race in 1982.
Their 80-point margin of victory is the fifth-best in meet history, and the best since Colorado’s 81 in 2004.
No. 5 Oregon was third with 214 points and No. 4 Providence was fourth to round out the podium. Pre-meet No. 3 Arkansas was ninth.
Syracuse upsets two-time defending champ Colorado
Syracuse pulled the upset over Colorado with an 82-91 result, holding off the Buffaloes with a late charge over the final two kilometers. The Orange led at 2000m and 5200m, but found themselves tied with the two-time defending champion No. 1 Buffaloes with just two kilometers left in the 10K race, 99-99.
Syracuse may have had three in the top-10 with fourth-place Justyn Knight, eighth-place Colin Bennie and ninth-place Martin Hehir – all of whom were projected to combine for the meet’s best 1-2-3 punch – but the heroes of the Orange’s first NCAA title since 1951 were Cuse’s often-inconsistent No. 4 and 5 runners.
Philo Germano moved up 14 spots in the final 2k to finish 39th as an All-American, while 47th-place Joel Hubbard climbed four spots in the final 2000 meters to help clinch the win.
Colorado, which had four in the top-25 – and three in the top-10 – to win the title a year ago, only managed to put third-place Pierce Murphy across the line that early this year, with the rest of their scoring line-up between 25th and 33rd. Frosh John Dressel and now three-time All-American Ben Saarel made strong moves of 15 spots and 19 spots, respectively, but it wasn’t enough to catch the Orange.
No. 3 Stanford was third with 151 points, followed by No. 9 Oregon with 183. Pre-meet No. 4 Oklahoma State was 18th.
Cheserek wins historic third consecutive individual national title
Henry Rono, Gerry Lindgren and Steve Prefontaine all won three individual men’s cross country titles during their careers, but none of them did was Cheserek accomplished today: winning three in a row. It didn’t come easy for the junior, who was tested early and often by eventual runner-up Patrick Tiernan of Villanova.
Cheserek crossed the line in 28:45.8 – nearly 26 seconds clear of the Aussie Wildcat – but Tiernan played the role of keeping the pace honest from the very beginning. The two broke away early with Knight of Syracuse and Anthony Rotich of UTEP, but by 5000 meters it was down to just Ches and Tiernan. Three kilometers later, the duo had opened up a 42-second lead over the chase pack. That’s where Cheserek made his move – in a similar location to where he made his winning move in Terre Haute a year ago – to eventually clinch his ninth career individual NCAA title between XC and track.
Murphy of Colorado was eventually third, followed by Knight, Jonathan Green of Georgetown, Jim Rosa of Stanford, Sean McGorty of Stanford, Bennie, Hehir and Marc Scott to round out the top-10.
Seidel tops frosh phenom Ostrander for women’s individual title
For the longest time in the women’s race it looked like we might see a repeat of October’s Wisconsin adidas Invitational. Late in the race it had come down frosh phenom Allie Ostrander of Boise State, NCAA 10K champ Seidel and Arkansas’ Dominique Scott.
It was Ostrander who broke away from those two in Madison, but Louisville belonged to Seidel. She pulled away first from Scott and then from Ostrander in the final kilometer to cross the line in 19:28.6, five seconds clear of Ostrander and 12 ahead of Scott.
Frerichs and Wright of New Mexico came in fourth and fifth, followed by Seidel’s own teammate in frosh Anna Rohrer, Furman’s Allie Buchalski, Washington’s Maddie Meyers, Ostrander’s fellow frosh teammate Breanna Peloquin, and Kansas’ Sharon Lokedi.
—Kyle Terwillegar, USTFCCCA
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