TRUTH

 You go to the track meet to pick up your medals.

You WIN them in practice.

A CHRISTMAS STORY

 I have MY tree up. FINALLY!

What do you all THINK?

 I am afraid though that Santa Claus shall not be joining any of us this Christmas Eve. As you all know I don't celebrate Christmas, and now, sadly...neither shall any of you.

I am holding him hostage in carbonite. 

I heard help is on the way, but they won't make it in time...

INDOOR TRAINING

There shall be a ZOOM meeting tonight involving coaches information for Indoor Training. This has nothing to do currently with the school. Those that expressed an interest for training, can also be in on a zoom call Friday and have been notified. This is an opportunity for veteran Track and Field people.

FIRST IMAGE

 There may be some opportunity for folks to compete at Wheaton College over the Winter. I shall supply details, but please know it is going to be like AAU Basketball. You would have to enter meets on your own. 

The school would have no say whether you compete or not, but your parents/guardians would sign you up.

WHEATON COLLEGE INDOOR TRACK

VACATION INFORMATION

Most of you shall or have received a letter from the school administration regarding Winter Sports.

Indoor Track and Field shall not be one of them that starts on January 4. We might get underway on February 22nd.

This could work out well for us as we are trying to rebuild our programs. We could attract some folks from Ski and Basketball to participate Indoors.

In the meantime, we have not been given any permission to train at the school (directly or indirectly). This does not mean you cannot join a health club and do some training with weights and get some cardio in.

I would hope all of you would take some initiative and do so. 

After Thanksgiving, I shall be posting ideas for training and I would like Coach Morrissey to do the same, since he is our strength and conditioning coach. We shall coordinate.

I am also going to inventory everything we have and see if there are any items I can distribute to help you out. The important things are that you exercise social distancing, wash your hands, wear masks and continue to eat, sleep and balance your days with school.

I am thinking that the best gym deal out there is Planet Fitness. Keep in mind that gyms also have some restrictions and could continue to change depending upon the virus rules.

Now, here is what I am doing Tuesday. I am going to Wheaton College to view their new track.

Just like Cross Country, they are willing to host a meet or a few during December and January. I shall be inspecting the facility. 

If anyone here is interested in racing there (if it is possible), you would do so independently and not as part of East Longmeadow High School. Your parents would have to sign you up and authorize your participation. 

If coaches continue to put workouts on one of our sites and you follow them, you might race. A coach could be at the event in the capacity of an official. Needed equipment can be made available for you as done during the Summer (indoor shots, batons etc).

Let me know what you think. If I knew how to do a zoom call, I would host one, but I don't.

You all shall hear from me again soon either on Track Central or one of our communication outlets.

Happy Thanksgiving

OLD SCHOOL

OUR FUTURE

I just wanted to check back in on those of you that concluded your Fall seasons and are figuring out what might be in store for the Winter.

The answer to this is - I don't know. NOBODY really knows.

Covid seems to be expanding. This is due to people not socially distancing, nor wearing masks etc.

You all have to exercise good judgement, even if you join a health club or interact with other athletes.

Weather is also a factor. Keep in mind that with the sudden reduction in temperature, you can be susceptible to an illness. Drink plenty of fluids. Dress appropriately. Get lots of rest.

If you do any running on your own, be conservative. After your workouts, make certain that you eat and replenish yourself. Continue to wash your hands.

MY best guess is that we won't start (anything) until after the first of the year. If and when we do, there shall be restrictions all of us shall have to follow. The MIAA is meeting soon to discuss Winter sports.

My group has several representatives that will share information afterwards. Keep in mind that our school and conference shall offer further restrictions as they see fit. The Health Department shall include their positions as well as the Superintendent's Dept. 

I assure you Mr. Paige and Mr. Magee really WANT to push sports, but are committed to safety first.

For Indoors, we do not have a facility as of now. It is likely we shall be moved to Fall II, which will have some conflict with Football. Indoor could lead right into Outdoor.

I suggest the Health Club approach unless it is determined we can utilize the school's facility, Throwers can consult with Coach Morrissey. For the rest of you, I would go through our regular drill routines often so you do not get stale.

I can post workouts like I did last Spring. Let me know if you want me to.

With holidays coming up, do your best to stay away from large groups.

STAY SAFE and HEALTHY! 

Coach Budd

MESSAGE FROM COACH BUDD

Greetings.

I do not usually send out messages to everyone in this manner and you all KNOW I don't ever post pictures of myself. I thought I would change the pace a bit and add a personal touch.

Much like ultimate frisbee, it won't likely happen again.

I wanted to thank all the members of this season's Cross Country team. You all made it one of the most enjoyable seasons I ever had. Also, one of the easiest ones to direct.

Unfortunately, the season was way too short and the rules of engagement were slightly uncomfortable.

BUT, we had a season. This makes up a bit for our lost Spring season.

We are not having a banquet, so therefore I cannot say the things I would have in a gathering, so I suppose I will "bore" you all here. Try real hard to stay awake. Snoring, however, IS permitted.

The thing I appreciated most about this season was that it seemed as if everyone said "thank you, Budd" after every practice and meet. I do not think that has ever happened before. Or at least I never noticed.

While I never had the time to secure awards for anyone, I would like to say a few things about each person. The problem is that I had hoped to go on until 11/20, but the health and school departments felt it wiser to end earlier. I will not argue their points, as they are concerned about all of our safety.

We had a rookie join us this year in Emily "Gov'na" Baker. She was outstanding in practices as well as in meets. Also,she also is a product of my summer camps. I foresee her being a multi-event athlete. Clearly, she was our outstanding newcomer.

Abby" Hot Table" Devoie decided to stop playing soccer and was invited to join us. Mr. Gerry made that suggestion and she proved the change was a great choice. turns out two years ago, we called her "Bambi" because of her stride. Now I have the difficulty of which nickname to use. I still think she would also be a tremendous hurdler - doing cross country would improve her skills in the lows as well as the 100 highs. Now if we can just get her away from basketball...

I used to think that Brooke "Mismatch" Vaccaro simply bought her shoes in "twos" and would wear one of each of them every day...who thought she actually BUYS them that way? Brooke shall become a great leader. She is hard working and has improved tremendously during the course of the season. She is still a better athlete than her brother.

Elyse "Alpine Shoosh" Donaghue left us after two meets to go North...not to find Superman's fortress, but to ski. We missed her, but understand her passion to climb up hills only to slide down. This is going to be HER team next season. I believe she shall return in time for Outdoor Track and Field. She might become one of those "Pole Vaulting Distance Runners".

Mackenzie "Jo Jo Dancer" Richards is the most unpredictable person on the team. We never really know which Jo Jo will show up each day. Will it be the one that complains about a Mercedes, or the one that unconsciously runs like the world class dancer that she is? Every day with her is a fun adventure.

We all know that Erin" Dilly Dilly" Lavelle is by far the fastest girl in the school. Doing XC gave her a perspective on how distance is run, but also gave her the opportunity to improve her stamina. I believe she is now going to be an awesome 400 runner to go with her record setting 300's. This experience has kept her in condition regardless of whatever happens indoors.

Angelina "Rajon Rondo" Carando was our best performer in contests during the season. She has only scratched the surface of her talent. Everything she accomplishes seems to be so effortless. Good speed, good endurance, good form, She was likely one of our more valuable players during the entire season. Every week she got better and better.

Margaret "Ryan Express" Ryan ran more miles than anyone this year and always seemed to excel during practice. It seems as though, the longer the race and the longer the run, the more effective she is. The steadiest performer of all on the team from start to finish. I believe "The Express" can take this further and have a stellar career. She is durable and extremely coachable.

One person fully organized the team and lead it from start to finish: Elizabeth "Impact" Laughlin. Despite injuries, she always showed up and produced quite well on meet day. The team voted her the Pat Manley award for Team Spirit.she had her hand on the pulse of the team and was always the perfect spokesperson...despite her lousy jokes. Seriously, she understood the workouts to the point in which I could briefly say what we were doing and she would lead the team as if she were coaching it.

Coach Besser was available for us every weekend to run with. He spent time with everyone when he could and would be a part of composing workouts. I could not ask for a better distance coach to help the cause. He is so well respected by the runners themselves and still willing to run some courses with folks at almost any time. It really helps that he is still competing and helping to train others. 

I recommend that while the weather is still pretty good, you get in touch with him for weekend morning long runs. Upon request, I can continue to post workouts for each week on the Ladyspartan web site.

A few others that helped push us in the right direction included: The trainer Diane Savacool,, Coach Gorman, Mr. Cassidy,and Athletic Director Mr. Magee. Each added significant value to the program.

I would like to thank you all for your support this season, as well as your enthusiasm. I think we did really good. The task at hand is now to rebuild the team as we have only 4 returners. This year, being smaller was good, so I would not want to get much bigger than 12 (we had 9 this season). This makes practices more manageable and if we split into groups, there are not so many.

Let's get on it! It really seems as if you all had a great deal of fun. We need to expand upon that. It's the fun that we need to emphasize, because the program is designed to give positive feedback often so you can gauge your improvement and I can calculate the range of your future training.

A lot of you were on point with training time predictions. We also got our work done on each day well within 2 hours.

"DON'T WORRY ABOUT THE HORSE BEING BLIND - JUST LOAD UP THE WAGON!"

REAL SUPERHEROES WEAR MASKS!

WEEK 8 EXPRESSION

This week's quote was presented by Coach Dr. Gary Gorman

"The ultimate measure of a man (or woman) is not where he or she stands in moments of comfort and convenience, but where he or she stands at times of challenge and controversy."

- Dr. Martin Luthor King Jr.

TUESDAY MEET

Our last meet is TOMORROW!

The Health Department in conjunction with the Superintendent has determined that our last day is tomorrow.

While I am not pleased, there really is no room for argument.

Therefore, we shall hold our last meet (full course) starting around 2:00 PM tomorrow. Since there is no school due to voting, I would like everyone to come in uniform as well as dress for any elements.

We usually wear black long spandex under our shorts and white long sleeves under our top. Hats are optional as well as gloves.

We shall be running the entire course, which means we shall take a lap around the track to the finish line.

I wish we had a little more time, but it also appears as if the Governor is adding more restrictions due to the covid. Hopefully things shall get better, so that we might have an indoor winter season of sorts.

Will need our managers to help. I had thought about running the boys first, but I won't start the boys race until 30 minutes after the girls have started. Will only need to put out two flags to insure correctness. Everyone should know the course.

Let's do our best tomorrow. I cannot guarantee the weather, but bring a positive attitude!

SNOW!

For all intents and purposes, our regular season is over. 

Official results vs. Minnechaug still have to be determined, there were some discrepancies, but certainly the Falcons prevailed. The times of each member of our team still have to be confirmed.

I think we did well, but I am uncertain how well. We shall figure it out.

For today, roads are slippery. I do not know how cold it is outside, nor how it shall be after 1:00pm.

The other danger is leaves under snow. We also are not permitted to practice in the school.

I am going to do something I NEVER do. Let's re-group and start fresh on Monday. Regardless of what the weather might be, you shall have a chance to rest and get that extra hour of time for yourself (remember we fall BACK an hour on Saturday night.

There are still several things I want to get done before we pack it in.

Timed mile for all on Wednesday (would like managers to attend). Also, the following week we will run our REAL course against one another ( November 10). 

Because Winter Sports is truly questionable, I believe it is in your best interests that we continue on until November 20 as far as training goes (weather conditions permitting and at the discretion of the Athletic Director). I shall keep you all informed of what we are doing. 

We still have the tennis court and pretty much access to the turf and field because we start early.

I think we have had a successful season.  The last several years have given us many a challenge. Think about it: extreme heat, the threat of west nile, cold, rain, covid, etc. Every one of us has adapted to the changes and I do not believe anyone has complained. 

Each student  and parent understands that safety is the primary concern. Your parents have provided us with nourishment at our contests and have been exemplary throughout. Special thanks to Mr. Cassidy for videotaping what we have done. Everything this season is on ELCAT.

PLEASE DO THE 30 MINUTE WORKOUT today, and tomorrow if not for anything else, to humor me!

We shall be back in business again on MONDAY....HAPPY HALLOWEEN!

HERE IS THE WORKOUT

WEEK 7 EXPRESSION

Brought to you by Emily "Gov'na" Baker

"Success comes from knowing that you did your best to become the best that you are capable of becoming" - John Wooden, The Wizard of Westwood

WEEK 6 EXPRESSION AND MORE BUSINESS

Brought to you by Erin "Dilly Dilly" Lavelle

"Life is meant to be a challenge, because challenges are what makes you grow."- Manny Pacquiano

Former Boxing Legend and current Phillipine Senator.

To everyone from Mr. Magee (through Coach Budd) -

Recent metrics show East Longmeadow still in the red. Mr. Magee is meeting with the Superintendent and the Health Department to determine if sports can continue. He is proud how all the teams have conducted themselves by following all of the guidelines.

That may or may not be enough. 

Longmeadow is currently the only school on our schedule that will not compete against us as long as we are still in the red.

I know he truly wants us to continue.

POST SEASON

There are several rumors going around as to how we are going to end our season and what we can do in place of a banquet.

I was approved to hold an Intra Squad Cross Country meet at the school on November 10th.  This would be an opportunity for everyone to run on the true course and compare performances from year's past.

With Longmeadow out of the picture, perhaps we could pick an alternate date (we were scheduled to race the Girls on 11/2 and the Boys on 11/3).

The MIAA has allowed our sport to continue on until 11/20. While our conference (the PVIAC) has nothing scheduled. The MSTCA is holding a couple more meets in Attleboro.

Kids would have to sign up with their parents' approval and pay on their own (as well as secure their own transportation). I am simply relaying the information, I do not recommend this, because it is a little complicated. Coach Abad's and my priorities are the safety of the students here.

Coach Abad and I are going to follow instruction and recommendations from Mr. Magee.

I want to continue training if we can, simply because the Winter is a huge question mark. This means basketball, wrestling, Indoor Track and Field, cheerleading, skiing and possibly swimming may or may not go or shall have some severe restrictions.

Everybody asks me what I think, and I really do not know...but I am always hopeful something may happen to at least keep our folks in shape. 

The folks I mentioned throughout this message (MIAA, PVIAC, Superintendent, Health Department, Athletic Director, School Administration)  will collectively determine our fate. 

I assure you they do not wish to prevent anything, but our Governor also will weigh in. Just this week, I think he is shutting the skating rinks back down again.

Numbers are numbers and numbers do not lie. WE have to do our bit by wearing masks, washing our hands and social distancing.

It probably does not hurt to cross our fingers.

That is my story and I am sticking to it.

WEEK 5 EXPRESSION - CAR WASH SATURDAY

Brought to you by Mackenzie "Jo Jo Dancer" Richards

The principle is competing against yourself. It's about self-improvement, about being better than you were the day before. - Steve Young, NFL Quarterback

SATURDAY FROM 10 - 1 AT EAST LONGMEADOW SENIOR CENTER

MEET MOVED TO WEDNESDAY

Chicopee Comp has postponed our meet to Wednesday.

For those of you that know we have no spot at the school to train inside, here are a couple of videos that I would like for you to do.

Both are Yoga related.  We cannot be inactive.

Go through your normal warmup and run two miles. Come home and work for about 50 minutes on these two videos.

DO THIS ONE FIRST

Take a quick break then do this one second. Yoga has always been a part of our training, so we need to add today top be ready tomorrow.

Get your mind together for the race. Pack your bags tonight and still include additional socks, drink and snack!

MAY THE COURSE BE WITH YOU!

SCHEDULE THIS WEEKEND

Here is the schedule for this entire weekend:  

SUPERHEROES WEAR MASKS

Saturday - 7:45 AM at Forest Park (Trafton Road entrance)

Sunday - ON OWN  Recovery Run 

Monday - at Turner Park 

Tuesday - Meet at Chicopee State Park

POWER OUTAGE PRACTICE

WARMUP RUN

JOG 800 METERS FOR WARMUP OR ABOUT 10 MINUTES ( BE CAREFUL IN REGARD TO POWER LINES IF THEY ARE DOWN...AVOID!)

STATIC STRETCHING (12)
(TO FURTHER LOOSEN UP MUSCLES)

NECK
ARMS
SHOULDERS
HAMSTRINGS
QUADRICEPS
RIGHT LEG OVER LEFT
LEFT LEG OVER RIGHT
HURDLER'S STRETCH RIGHT
BACK STRETCH RIGHT
ANKLE TURNS LEFT
ANKLE TURNS RIGHT
HURDLER'S STRETCH LEFT
BACK STRETCH LEFT
ANKLE TURNS RIGHT
ANKLE TURNS LEFT
GROIN STRETCH

DYNAMIC WARMUP (20)
(EXPLOSIVE IMPACT - DONE ON STRENGTH DAYS)

JUMPING JACKS
DUCKS (TOES, HIPS, AIR, HIPS)
WINDMILLS
ARM CIRCLES

WALL STRETCHES (MINUMUM 10 SECONDS OR MOVEMENTS)

ACHILLES' STRETCH ( EACH SIDE)
LEG SWING RIGHT
LEG SWING LEFT
RIGHT SWING CROSSOVER
LEFT SWING CROSSOVER

RUNNING DRILLS (30 METERS)

HIGH KNEES ( QUICK/SHORT)
BUTT KICKS(KNEES HIGH)

A-SKIPS

SKIPS

LEG CIRCUITS
(3 SETS- LAST TIME FOR SEASON)

20 BODY WEIGHT SQUATS (30 SEC. REST)
20 LUNGES (10 EACH SIDE (30 SEC REST)
10 BODY WEIGHT SQUAT AND JUMPS
3 MINUTE REST BETWEEN SETS

CORE WORK

60 SECONDS EACH

CRUNCHES

ONE LEG CRUNCH

OTHER LEG CRUNCH

SIDE PLANK

OTHER SIDE PLANK

BRIDGE

2 MINUTE BICYCLE

3 MINUTE BOAD (HOLD) - SUSPEND ARMS AND LEGS

10 MINUTE COOL DOWN

CHICOPEE AND COMP COURSE

Below is the Chicopee and Chicopee Comp course. Sadly, they took out the "Roller Coaster" portion of the race.

Quote for the week from Angelina (Rajon Rondo) Carando:

"ABILITY is what you are capable of doing.

MOTIVATION determines what you do.

ATTITUDE determines how well you do it." - Lou Holtz, American Football Player and Coach

FRIDAY PRACTICE CHANGE

It is cold outside.  It is also raining.Rather than risk any illness, please do this 30 minute workout. Coach Morrissey suggested this back in the Spring. Do this inside at home. 30 minutes.

Tomorrow at Chicopee State Park, we shall meet at 8:15. Make certain that you go to the bathroom before you arrive. I do not know if their facilities shall be open. I WILL get clarification for Tuesday.

I shall also determine what time we should arrive there.  See you tomorrow!

30 MINUTE WORKOUT

PRACTICES FRIDAY AND SATURDAY

Coach Budd shall make a call regarding practice around 1:30 - 1:45 today. 

Saturday's practice at Chicopee State Park is on. Arrive around 8:15.

PRACTICE TODAY

Rain is supposed to end this morning.

We shall still have practice. In fact, we shall do most of what we did yesterday. The exception is that we shall do leg circuits rather than core work.

Group 1 shall run Angelina's route.

Group 2 can run the same distance they did yesterday.

Group 3 will do 3 and 1/2 perimeters to continue to build on your aerobic energy system.

The only thing that might cancel practice today would be lightning. As I stated earlier this week, expect weather changes and pack a sweatshirt or jacket in your backpack. It can be nearly 80 degrees one day and low 50's the next.

Changes like that make us all more susceptible to illness. That being said, get your rest each night and eat a solid breakfast. Snack or have a sandwich for lunch and eat again to replenish your energy when you are done with practice.

Being quarantined at home during school might be a benefit, because you have less exposure to other students. Our athletic department is pleased that you have selected an activity to balance off your day. Getting out and doing something positive is a GOOD thing,

Will see you at 2:15. You folks are really doing well!