Not every day is a great day to be a distance runner. This past Saturday the men’s and women’s
cross country teams traveled to the track at Annville-Cleona HS to complete
their annual 2 Mile – 1 Mile Indicator Workout.
Cold rain preceded this workout for 2 days and followed it for one. On this particular morning the temperature
reached a brisk 37 and was accompanied with a cold rain and wind that never
seemed to be at your back. The exact workout is a 2 mile race on the track, followed by
10 minutes of rest, and a 1 mile race on the track. We then combine times to establish a rank
order. It is a good judge to see how
well an individual can push themselves for a two mile and then return only a
short while later to run at a faster pace.
The thing about cross country is that we compete in all types of weather
over all types of terrain. Today was a
good day to prepare for what it can look like at its worst.
On the men’s side, youth picked up the individual wins but
experience came away with the larger victories.
Freshman Matt Nesmith was
able to gap junior Brad Sweigart by one second over the course of the final lap
to pick up the win in 10:23, an incredible time under such conditions. Brad finished in 10:24 along with Nick
D’Angelo in 10:28. Freshman Alex Talarico and sophomore Adam
Abruzzo also went under the 11 minute barrier, hitting 10:49
and 10:57 respectively. In the mile, Alex picked up the win by blowing things
open in the 3rd lap to split a 4:51.
Alex and the other top runners only hit the 800 split in 2:30 so he
really closed hard. It was tough for the
athletes to stay warm during the 10 minute duration which led to slightly
slower mile times and a conservative first two laps as they loosened up their
tight muscles. Nick snagged second
place with a 4:54 and Sweigart closed in 4:56. Matt dropped back a bit to finish in 5:09 as his back tightened up
over the final lap. Despite not winning either event, Brad and Nick finished first and second in the combined time competition, using their
experience to their advantage to put together two solid races. Their combined times were 15:20 and
15:22. Matt and Alex finished in
15:32 and 15:40 respectively.
On the women’s side, junior Jenn Cronin picked up both
individual victories, while senior Megan Long finished second and senior Amy Willow finished third in each event. Jenn recorded an 11:53 and a 5:42 for a
combined time of 17:35, while Megan went 12:23 and 5:53 and Amy went 12:59 and 6:08. All three looked very strong considering they
have all been sick within the past week or two. Sophomore Tiffany Frederick, who suffers from asthma, really
excelled in these tough conditions to run very strong in each event, covering
the two mile in 14:02 and the mile in 6:31. Victoria Broderick ran a fantastic
2 mile in 13:58 and hung tough to run the mile in 6:58. Lauren Johnson and Brianna
Eroh put together solid workouts as well, covering the two
mile in 15:00 and 15:10 and the one mile in 6:48 and 7:15 respectively. The races, on the women’s side, were a little
less exciting as they spread out rather quickly. However, during the last lap of the two mile Frederick engaged her
track speed to close the gap on Broderick which was quite exciting to
After the workout the hot tub was packed to the brim with
cold runners trying to raise their core temperatures back to normal. Typically we’d rearrange to suit the weather
on days that are beyond the scope of what would be considered acceptable
conditions. This practice worked on achieving
mental toughness and working hard when it isn't neccessarily pleasant to do so. This was our last challenging workout leading
up to the MAC Championships on the 31st.
2009 2 Mile - 1 Mile Workout.doc (24.50 kb)