CROSS COUNTRY 2020

The East Longmeadow School System is holding remote classes this Fall, it is likely that there shall be no sports in the Fall.

There is an alternative plan the MIAA has for sports, but it is not in stone.

Stay tuned.

Coach Budd

SOMETIMES IT IS BETTER TO NOT KNOW ANYTHING AT ALL

https://elitefeet.com/the-legend-of-cliff-young/?fbclid=IwAR2inNlgl5aP0DIWSR7cBL86dqVA5uadfb-FydOMRT1HgYI07Hp2f0D66bs

ACADEMIC ALL-AMERICAN

Corky does it again.

Our recent graduate that was All-American in Cross Country at Southern New Hampshire made Academic All-American.

Ashley formerly was an All-State hurdler with us and successfully competed in numerous events during her tenure here.

I have been informed that she might have up to two of her teammates joining her next year.

While HAWAIIAN PUNCH (L) shall be going to Tufts, JACK BLACK and SKYWALKER may be joining CORKY to form EAST LONGMEADOW NORTH UNIVERSITY...

BLAST FROM THE PAST ( CIRCA 2004)

The great Hall of Famer and holder of the Pole Vault record at East Longmeadow High School accepted the WMTFOA's (Western Mass Track and Field Officials' Association) prestigious  NATE HALE award from the then President of the Association.

Later on, the Girls award would be named for the official in the wheelchair (VINCENT FALARDEAU), upon his passing. 

WARMUP AND POST RUNNING ROUTINE

WARMUP RUN

JOG 800 METERS OR  FOR WARMUP OR ABOUT 10 MINUTES

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)

LEG CIRCUITS
(2 SETS- DONE PERIODICALLY)

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
(DONE ON SOME DISTANCE DAYS 60 SEC. EACH)

PLANK
SINGLE LEG PLANK
ALTERNATE LEG PLANK
SIDE PLANK
OTHER SIDE PLANK
BRIDGE

CLINIC EXERCISES

Here is a cardio warmup which you all can use at any time and especially when the weather is poor.

Here is an additional workout to use with your stretch bands.

CLINIC DAY ONE

JULY 13, 2020 (RAIN DATE JULY 15 2020) 6:30 TO 8:00PM AT BIRCHLAND PARK

REGISTRATION FROM 6:00 UNTIL 6:30  (LIMIT 25 PARTICIPANTS)

ALL PARENTS OF PARTICIPANTS MUST SIGN BOTH THE CLINIC WAIVER AND THE RECREATION DEPARTMENT WAIVER.

CHECKLIST SHALL ALSO BE PASSED OUT.

THOSE THAT DO NO HAVE MASKS, OR HAVE FEVER, SHALL BE ASKED TO LEAVE OR OBSERVE FROM A DISTANCE.

WHENEVER POSSIBLE SOCIAL DISTANCING SHALL BE OBSERVED.

WARMUP SHALL CONSIST OF

1)APPROXIMATELY 800 METER WARMUP RUN TO WARM MUSCLES.
2)HYDRATION BREAK IF NEEDED.
3)STATIC STRETCHING TO FURTHER LOOSEN UP MUSCLES
4)ACTIVE WARMUP WHICH SHALL CONSIST OF EXPLOSIVE IMPACT
5)WALL STRETCHES TO FURTHER LOOSEN UP LEGS
6)HYDRATION BREAK IF NEEDED
7)RUNNING DRILLS TO PUT EMPHASIS ON FORM
8)QUICK BREAK
9)TESTING FOR 30 TIMED 30 METER DASH
10)TESTING FOR STANDING LONG JUMP - 3 JUMPS FOR DISTANCE
11)AGILITY TEST FOR TIME
12) FREQUENT HYDRATION BREAKS AS NEEDED
13)CORE WORK
14) EXERCISE BODYWEIGHT LEG CIRCUITS
15) LEG ELEVATIONS

www.coachbudd.com DURING WEEK TO LEARN NEW EXERCISES TO DO ON OWN.

SUMMER TRAINING CLINICS

Coach Budd (the high school Girls Cross Country and Track and Field coach) shall be holding some Summer Training clinics starting on 7/13 and running every Monday night at Birchland Park Middle school at the fields.

Participation is voluntary, but some restrictions shall apply.

Girls that are entering grades 7, 8 and 9 need to have a signed waiver form by their parents. They shall be available either online or at the site on day one.

Cost is free.

Time is from 6:30 to 8:00pm on Monday Nights. Supplemental dates and trainings are also available and can be followed online.

 

This shall be on a week to week basis depending upon how the Governor views, improves and updates phases of this current pandemic.

We shall be exercising social distancing as well as wearing masks for warming up. We can allow you not to wear them when you are running, so you can breathe.

Participants, coaches and staff must all have their own water bottles, masks and hand sanitizer. Nothing should be shared. An exception might be siblings, but that is not encouraged.

We realize that not everyone has a plan to get ready for the fall, and we are here to help that. We also do not know what the fall sports season shall actually look like.

We're looking for students from ALL SPORTS. What we have to offer shall help everyone.

Information shall be updated about 4 times a week on www.coachbudd.com. 

Pre-clinic workouts shall be available by linking onto "LADYSPARTANS" on that site, and shall be posted effective July 6. Additional workouts on your own shall also be made available there.

This program is sponsored  by the recreation department,  but is suggested for those that do not have any sports going on currently, and want to learn methods of training.

CROSS COUNTRY 2020

Coach Budd shall start posting workouts in about a week or so as he did during the Spring Track and Field season.

Workouts shall exist on our ladyspartan web site which can simply be clicked on this page.

Expect workouts about 4 times a week.

I realize it is impossible all the time to follow the workouts because there is a chance that some of you may be travelling at times, and weather can sometimes prohibit what and when you can do things.

If you have to travel, it might be wise to avoid many of the popular Southern States, as it seems as if this virus is starting to spike in various areas of the South.

The Recreation Department shall be giving me names of incoming folks as well as 8th, 7th and 6th graders that have done some sports. WE NEED NEW PEOPLE or we could fall into what happened last year and not have enough people to even field a team.

Losing Spring, actually set Cross Country back about 17 years (21 for track and field). One day I will explain, but please understand that it was a huge setback. Training will take on a full new meaning this year.

I have no idea what to expect in the Fall. We may or may not have a season. School days are also still up in the air that I know of in terms of classroom and/or home study.

This Summer the MSTCA has been in discussion on Zoom (which I still have no idea how it works - but have managed to participate in) about what could happen.

I would think that each person shall be required to wear a mask at practice unless actually running.  You all will have to bring your own water bottles (as usual) and not share. For warmups it is wise to exercise social distancing...we also may have to run in small groups. Hand sanitizers should  or could be required.

Getting back to the Rec Dept: I am going to see if we can get folks to train with us at Birchland. At the very least, learn how we drill. We have an opportunity to build a stronger team at all levels because not many of the other sports will be approved to go without even more restrictions than I have outlined  above.

Am looking at July, 13, 20, 27 at 6:30 - 8 to start. Additional dates can be added if everything goes well. I could also call it off in a moment's notice.

If you feel "feverish", do not train. Rest and quarantine for 14 days. Listen to Governor Baker's mid-day reports whenever you can and check this page each day for updates. We will proceed subject to the approval of the EL Health Department as well. They will guide the Rec Department. The program will be more "hands off".

Messages here would be posted after 8pm, on the other site I will put up by 7am, as I imagine that if you all are running, you shall do so in the morning. Will try to communicate 4 days per week.

Officially the school does NOT approve the term "Captain's Practices". if you all want to get together to run or exercise, it is something that you and your parents have mutually agreed upon. I shall submit ideas on the Ladyspartan site, but it is a guideline.

There could be NON XC runners around, so I shall have something for them also. Hopefully some may join un in the Fall. The tentative schedule is up simply click on XC.

Duck Races would be the first large XC meet throughout the State. There could be some restrictions. As of right now I do not know what they shall be. Also, bus trips could have restrictions in terms of number of participants depending upon our numbers, the boys numbers, and how many vehicles we are able to get assigned.

Elizabeth, Margaret, Angelina and Elyse shall be the leaders  They have the most experience working within the system. I shall send them all of the potential names and contact information.

By the way...COACH ABAD is taking over the Boys team. Please let me know WHO the team veterans are for them, so I can contact them and give them some instruction and allow them to contact their new coach.

For those of you that did not see my message the school sent to masslive, here it is. I also want to commend Mr. Paige, Mr. Magee and our trainer Diane for caring enough to send out heartfelt messages to all of our student/athletes. NO OTHER SCHOOL showed that consideration.

Be PROUD to be a Spartan. Your administration LISTENS and CARES about your concerns!

BRIDEWATER STATE SPORTS UNSUNG HERO 2020

You all need to LISTEN to Coach Budd. Jessica was a Soccer player and Basketball player while at East Longmeadow.

We tried to encourage her to do Indoor....she really did not play much ( for years). 

We tried to have her run Cross Country. While she did play, she shunned the idea of running distance.

We tried to get her to run distance rather than sprints...she simply would not buy in.

Then, her Senior year (AFTER basketball season), she tells me that she would much rather run Track and Field in college. 

She goes to Bridgewater State as a walk on. She makes the team. 

They make her do Indoor...she LOVED it!

They wanted her to run Cross Country...she had a great deal of success.

JESSICA HAYWOOD

Became the schools unsung hero her Senior year along with some Team titles

Moral of story...LISTEN to Coach Budd!

If you have a passion for another sport and are REALLY good, I won't tell you to leave it.

BUT, if you are still trying to figure out your sports future...there is ALWAYS something for you in our sport!  REMEMBER THAT!

NAME THE SHOES

Can any one of you name the EXACT brand of shoes this stunningly fast 400 runner is wearing?

What do you make of the socks?

FROM DUTILLE TO DILLY DILLY

In a UNANIMOUS vote, all past winners of the Frank Dutille Award independently selected ERIN LAVELLE for the Frank Dutille Award, which goes to the Track and Field team's outstanding underclassman.

Chosen by the media as an All-Western Mass athlete, Erin was our best high jumper, long jumper, 300 meter and 55 meter dash runner Indoors.

There is NO doubt she is the fastest girl at East Longmeadow High School as well as in the town.

Congratulations to her for earning this prestigious award, we hope to be able to present it to her sometime in the Summer or perhaps during the next Indoor season.

By tradition, the previous year's winner gets to make the presentation. That would be K-Rod.

Almost every picture of her seems to be a blur...that's FAST!

Some people are so fast, they can turn out the lights and get in bed before it gets dark!

TEEBO OR TEBOW GETS A SCHOLARSHIP FROM STATE COACHES

I am not certain who this person is that got a scholarship from the Mass State Track Coaches Association.

Is it TEEBO?

 OR is it TEBOW?

Or should we simply call her by her REAL name...TREDO?

For some reason we don't have a whole lot of pictures of her in action? Nice to see her whuppin up on Minnechaug, though...

I'll go with the FIRST PICTURE...she's an EWOK!

She is also only the 4th person in school history to receive an MSTCA scholarship.

Any award from them is not easy to get at any level. It requires an essay amongst many other things.

She was also competing against other folks throughout the State (there are only about 300 teams).

Congratulations to Grace Tredo: Ewok, Quarterback, and school record holder in the 1500 and 1000.

SO WHAT IS A TRACK AND FIELD MEET LIKE AT ELHS?

For those of you that were going to be new this year, This is a 27 minute video on the meet that we host every season SPARTAN INVITATIONAL.

Here are some of the events that go on in a competition.

We hope that those of you that were unable to compete this season but shall be around next year would join us.

Most meets do not include the boys, but we are working on getting them involved. in our races.

It really is a lot of fun.

For some of you, this may be a trip down memory lane from 2018 .

For some of you this is a trip down memory lane.

Just so you know, many of our officials that are hired thoughout Western Mass are ELHS Almuni or/and parents of ELHS grads.

The Starter here is Gina Potorski, who ran for us back in the 90's

One of the Long Jump officials is Ali McMahon, who you all might have seen on one of our relay teams' pictures or videos. The other Long Jump official is the Mom of school and Western Mass triple jump recordholder Jenise Everett ( Ethel Everett).

Josh McGowan was a State Champion in the 4 x 400 relay, teaches at Central HS and worked the High Jump.

Bill McMahon is Ali's Dad and served as one of the clerks alongside our Assistant Coach Dr. Gary Gorman.

These are paid positions...just so you know.

In the Fall we host a Cross Country meet in which 500 students show up for. Teams come from the Cape and the Berkshires to run.

WE DO IT ALL!

MESSAGE TO THE SENIORS

THANK YOU SENIORS

MAY THE 4TH BE WITH YOU!

If any of you have pictures of yourselves particularly in uniform, please share with Coach Budd

www.youralarmguy@aol.com   TEXT: (413) 364-1168

I have a few but not many.

Thanks

Coach Budd