Wow! Coach Steig has figured out how to post some awesome slideshows. I especially like the scenic shots!!!Monday, 10/31- Long run; finished by 5:15Tuesday, 11/1- Threshold workout; finished by 5:15Wednesday- offThursday- sharpening workout; finished 4:30Friday- pre race warm up; finished by 4pmSaturday- SECTIONAL CHAMPIONSHIP @ Delsea Bus leaves- 9:45am ; Races- Girls 12:05 / Boys 12:55 ; Return to CR-2:22
TCC MEET LINK:http://tcc-xc-2011.blogspot.com/
Monday, October 24, 2011
This Week, 10/23-30
Sunday- do an easy long run, a few build ups and stretch. This will help you stay on peaking pace and set you up for a great race on Thursday.
Monday- intense workout; finished by 5:15
Tuesday- easy day; finished by 4:30
Wednesday- easy day; course prep; finished by 4:30
Thursday- TCC Meet at CR
Boys Varsity 3:45
Girls Varsity 4:15
JV 4:45
*course clean up before you leave
Friday- check back
Monday- intense workout; finished by 5:15
Tuesday- easy day; finished by 4:30
Wednesday- easy day; course prep; finished by 4:30
Thursday- TCC Meet at CR
Boys Varsity 3:45
Girls Varsity 4:15
JV 4:45
*course clean up before you leave
Friday- check back
Friday, October 14, 2011
THE MEET IS STILL ON!!!
Problems at the school have been addressed.
Meet at the school at 2:30pm
Check back here in case of severe weather.
*Here is the meet site: cumberland-xc-classic-2011.blogspot.com
Meet at the school at 2:30pm
Check back here in case of severe weather.
*Here is the meet site: cumberland-xc-classic-2011.blogspot.com
Thursday, October 13, 2011
Bridgeton NEWS - 10/14
Cumberland cross country heads into invitational to prepare for postseason
,
The Cumberland Regional High School boys and girls cross country teams have it pretty rough in the Tri-County Royal Division.
The Colts reside in one of the toughest divisions in South Jersey. It’s home to such stalwarts as Highland, Kingsway, Delsea and Clearview, all of whom have the potential to reach the state meet every fall.
It makes life pretty miserable for the Colts during the regular season. Despite fielding a competitive squad, they are often on the wrong side of some lopsided results.
In a way to give his team a chance to run against comparable competition and to prepare for the looming county meet, Colts boys coach Jamie Bagley created the Cumberland Cross Country Classic last season.
He invited schools of similar size and talent, including many from the surrounding area, and tried to plan a fun day.
After a successful inaugural run, the event is back again today. There are at least six boys teams and five girls squads as well as a handful of middle school teams that will run in a shortened race.
“The coaches liked the fact last year that there weren’t any of the bigger schools or powerhouses,” said Bagley, whose team won the race last year. “They understand that is the environment they are coming into. Also, in our conference, there are no tri-meets so the kids get to run in a race with a lot of other runners. It gets the runners used to running in a big meet before their county and conference meets.”
The teams scheduled to participate are Cumberland, Schalick, Bridgeton, Sacred Heart, Woodstown and Gloucester. Medals will be handed out to the top 15 finishers in each race and the top 10 for the middle school race.
“Jamie Bagley is a great guy and a great coach, and I think it’s a fantastic idea because it’s a nice competition,” Woodstown boys and girls coach Joe Frassenei said. “It’s something different at the end of the year. We love going there, too.”
The Wolverines boys and girls are the probable favorites, according to Bagley. He won’t rule out Bridgeton or even his own team, either. Frassenei also tossed in the Schalick boys as a threat and thinks it could also be a good preview of the Salem County meet.
The course is the same exact one used by the Colts and also the one used for the Tri-County Conference Meet that is hosted by Cumberland.
“I got a lot of very positive feedback from last year, especially from the schools in the Tri-County,” Bagley said. “They love having the opportunity to be on that course before the conference meet and it helps motivate the kids. We wanted to find race conditions that will help our kids in the championship meets.”
Frassenei just wants to see his runners compete.
“We are trying to improve each day,” he said. “We are certainly going there with the idea to get better.”
Bagley noticed the benefits of the classic last season. After winning just one dual meet, his guys took the classic title and nearly turned it into a county crown. The Colts led the county race until the last kilometer.
“I have three kids from last year that benefited from it and they are really pumped up for this,” Bagley said. “For the new guys, the season has kind of been a blur for them and hopefully this will open their eyes a bit and give them more motivation than they have had in the past.”
That, in essence, is the goal.
Sunday, October 9, 2011
Note:
SJ Open results will post at http://nj.milesplit.com/meets/96791, but I'm not sure when, since it is a holiday weekend.
Tuesday - 2:15 dismissal from class, 2:30 bus to Delsea. WEAR UNIFORMS, but bring along a workout top. We will not be running a race, it will be a workout day on the Delsea course, where will will run the SJ Championship meet later this season.
Tuesday - 2:15 dismissal from class, 2:30 bus to Delsea. WEAR UNIFORMS, but bring along a workout top. We will not be running a race, it will be a workout day on the Delsea course, where will will run the SJ Championship meet later this season.
Tuesday, October 4, 2011
at CLEARVIEW
Clearview 15 Cumberland 45
1 Dan Anthony Clearview 18:02, 2 Billy Dolan Clearview 18:29, 3Tim Dole Clearview 18:40, 4Dave Simcox Clearview 18:56, 5Tyler Shields Clearview 18:58, 6 Russell Chappius Cumberland 19:32, 7 Luke Fahrnbach Cumberland 19:44, 8 Brandon Bethune Clearview 19:51, 9Dennis Spence Cumberland 20:23, 10Dan Van Gernert Clearview 20:34, 11Brett Baker Clearview 21:00, 12 Dan Henry Clearview 21:01, 13 Jake Meisle Clearview 21:08, 14Vince Salvatore Clearview 21:17, 15Patrick Austin Cumberland 21:27, 16Vince Chen Clearview 21:37, 17Justin Newkirk Cumberland 21:49, 18 Hunter McNamara Clearview 21:58, 19 Amir Polite Clearview 22:53, 20Nick Chappius Cumberland 23:01, 21 Jon Dare Clearview 23:02, 22 Alex Perotti Clearview 24:11, 23 CJ Kogel Clearview 27:59
Clearview 15 Cumberland 49
Clearview 15 Gloucester 50
Cumberland 23 Gloucester 34
Place Name School Time
1 Cecily Demarco Clearview 23:53
2 Courtney Stumpf Clearview 23:54
3 Krystyn DiLuigi Clearview 24:37
4 Kelly McMurray Clearview 25:14
5 Beth Lessman Clearview 25:42
6 Alexa Ragozzino Clearview 26:00
7 Danielle Heimbach Cumberland 26:18
8 Rosie Bonaguera Clearview 26:44
9 Sarah Evans Gloucester 27:49
10 Jessica Strope Cumberland 27:53
11 Tia Higbee Cumberland 28:13
12 Chelsea Amy Gloucester 28:39
13 Edenise Garcia Cumberland 29:06
14 Desiree Brown Gloucester 29:14
15 Kate Boulden Gloucester 29:37
16 Kelly Massey Cumberland 29:38
17 Callan Muffley Cumberland 30:35
18 Ashton Muffley Cumberland 31:48
19 Kayla Smith Cumberland 32:14
20 Tyra Thomas Cumberland 32:39
21 Taylor Blackinston Gloucester 34:26
22 Kiersten Shea Cumberland 38:39
Monday, October 3, 2011
Stay Healthy
Maintaining a Healthy Immune System
Do you catch colds and viruses often? Are you sick a lot? Do you have allergies? Are you run down and fatigued most of the time? You may have a weak immune system. Did you ever notice how some people catch everything and others are never sick and always full of energy? Different people have different immune systems. Our immune system is how we fight off infections and germs and cancer. Sometimes the immune system does not work properly, as with immunodeficiency disorders. These people are extremely susceptible to infection and cancer.
There are natural ways we can strengthen our immune system. Some of these ways are listed here:
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-get plenty of sleep and rest, the body rejuvenates and strengthens when it is at rest. Many people like to think they can function just fine on 5 to 7 hours a night, but the truth is, we require at least 8 to 10 hours per night.
-cut down worry and learn to de-stress, there are studies that prove that stress and depression effect the body physically and can even weaken the immune system.
-eat a well balanced diet, don't skip meals. The four food groups have everything our bodies need to thrive. Learn the vitamins in your food and get a good dose of each one.
-always take a multivitamin, learn what your body is lacking. Ask your doctor what vitamins and minerals you should increase for your age. For example, women need extra calcium. We need extra folic acid as well.
-have a regular exercise regimen. Exercise makes our body stronger, increase circulation of blood and nutrients, and helps flush the body of toxins.
-drink plenty of water, this helps flush the body of toxins and keeps you well hydrated
-eat foods with high antioxidant levels. They are listed below. Antioxidants are vitamins in your diet that can reduce your risk of cancer and other diseases and can give your immune system a boost. Eat a diet full of fresh fruits and vegetables, which are excellent sources of antioxidants.
-Antioxident vitamins include vitamin A, vitamin C, vitamin E, and beta carotine. Food sources include: fruits and vegetables, dairy products, melons, berries, dark greens, whole grains, dairy and meats (high protein).
Do you catch colds and viruses often? Are you sick a lot? Do you have allergies? Are you run down and fatigued most of the time? You may have a weak immune system. Did you ever notice how some people catch everything and others are never sick and always full of energy? Different people have different immune systems. Our immune system is how we fight off infections and germs and cancer. Sometimes the immune system does not work properly, as with immunodeficiency disorders. These people are extremely susceptible to infection and cancer.
There are natural ways we can strengthen our immune system. Some of these ways are listed here:
window.google_render_ad();
-get plenty of sleep and rest, the body rejuvenates and strengthens when it is at rest. Many people like to think they can function just fine on 5 to 7 hours a night, but the truth is, we require at least 8 to 10 hours per night.
-cut down worry and learn to de-stress, there are studies that prove that stress and depression effect the body physically and can even weaken the immune system.
-eat a well balanced diet, don't skip meals. The four food groups have everything our bodies need to thrive. Learn the vitamins in your food and get a good dose of each one.
-always take a multivitamin, learn what your body is lacking. Ask your doctor what vitamins and minerals you should increase for your age. For example, women need extra calcium. We need extra folic acid as well.
-have a regular exercise regimen. Exercise makes our body stronger, increase circulation of blood and nutrients, and helps flush the body of toxins.
-drink plenty of water, this helps flush the body of toxins and keeps you well hydrated
-eat foods with high antioxidant levels. They are listed below. Antioxidants are vitamins in your diet that can reduce your risk of cancer and other diseases and can give your immune system a boost. Eat a diet full of fresh fruits and vegetables, which are excellent sources of antioxidants.
-Antioxident vitamins include vitamin A, vitamin C, vitamin E, and beta carotine. Food sources include: fruits and vegetables, dairy products, melons, berries, dark greens, whole grains, dairy and meats (high protein).
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