WEEK 3 EXPRESSION

Selected by Elyse "Alpine Shoosh" Donaghue

Concentration and mental toughness are the margins of victory - William Felton Russell

The greatest winner of the 20th century

WEEK 2 EXPRESSION

Today I will do what others won't,so tomorrow I can accomplish what others can't.

JERRY RICE

Today is also Earth Wind and Fire Day!

TEMPO RUN MONDAY

Tempo runs are approximately 80- 85% of your one mile vo2 max time. So unlike this weekend it is NOT at a conversational pace. This practice shall be WORK. 

I figure we should run perimeters. Each perimeter is approximately a mile. Each perimeter shall be timed.

The objective is to hit your pace on each lap.

New people are looking at 3 miles at a pace in which I think you can handle it (because we do not have a 2 mile time on you quite yet). Everyone else shall be looking at 4 miles or 5 miles.

We used to call this exercise either a long pace per mile or a short pace per mile under the old system. It is essentially the same and serves the same purpose.

Please remember during your warm up runs to exercise social distancing.

We have a tentative schedule, but it is not written in stone and therefore shall not be published. I expect many contests to be on Wednesdays. We shall adjust training accordingly once it is complete. No meet shall be held until after October 2nd.

NEXT SATURDAY'S PRACTICE MAY BE HELD AT CHICOPEE STATE PARK and NOT STANLEY PARK. Chicopee teams may be on our schedule. I am looking into this. 

GET YOUR CALENDARS and HANDBOOK pages back to me ( signed) on Monday.

GREAT PRACTICE

"You can move mountains, all you need is a teaspoon and the time." - Robert U. Budd, Sr.

I think our first practice went VERY well.

Each one of you are responsible young adults and I think we are jelling as a team already.

Let's continue this trend all season long.

You are each responsible for Saturday and Sunday recovery runs on your own. Scott is available this morning for a 5 mile run un Forest Park. We meet off the Trafton Road entrance.

Short warmup first

Erin and Emily - shoot for three miles.

Elisabeth - four (due to knee issues)

The rest of you can shoot for five.

Remember to do your core work afterwards.

Repeat on Sunday but no more than 4 miles and no less than 3. No core work though on Sunday.

Monday practice shall commence at 2:15. 

It's not about speed right now, it is about mileage, form and improvement

TODAY'S FIRST DAY OF PRACTICE

OUR OFFICIAL TEAM LOGO

Practice today starts at 3:00. Please BE ON TIME We shall have VERY LITTLE (if any) access to the school. We shall meet inside the tennis courts nearest the baseball field. Put your bags a minimum of 6 feet apart to maintain social distancing.  Go to the bathroom BEFORE you arrive.

We have a lot of things to go over as well as get our workout in for today.

Be dressed to run, have an adequate supply of water, wear a face mask, bring a hand sanitizer, wear a jacket if it is cool (not the jacket...the weather).

Discuss with your parents the time or times you would like to start practices next week. 

You shall be responsible for Saturday and Sunday runs, which I shall go over.

If we set the standard today, we can probably be done with most of our practices within an hour (sometimes  hour and a half) each day. Workouts are posted where they always have been each day and week.

Stay on top of your studies, I figure remote learning is more difficult than actually being in class. 

See you later today,

PLEASE make certain if you have not done so, to bring your signed Informed Consent waiver.

I have sent out text messages, and shall have copies with me for completion.

Coach Budd

IMPORTANT MESSAGE TO ALL - TOP 10

A few things came out of last night's Coaches' meeting.

1) We ARE having Cross Country this year in the Fall!

2) The first official day of practice is September 18 at 3PM. Until we get situated, we shall be practicing at 3PM each school day...but this shall likely be adjusted depending upon the factors involved with remote learning and how we can insure runners can get to the school (keep in mind that I also have a son that shall be running for Sabis and am unaware what their schedule shall be)

3) The actual schedule shall be released sometime around September 28 for contests. As of now, not all schools have declared and thus no one really knows how meets shall work out because there SHALL be restrictions on contests...including spectators.

4) For the moment there are no sports busses. but I figure that shall change as there shall be a ZOOM MEETING on Friday for parents to go over questions, concerns all pertaining to how our community is looking at sports.

5) Things can change in a heartbeat based upon how well we comply and adapt to the changes.

6) Mr. Magee shall provide red gaiters for all fall sports athletes, along with specific rules as to when we must wear them (or masks).We should still support Ms. Dimitroglou's initiative to sell masks. Just remember NO SHARING (of anything we wear, or imbibe).

7) We shall need managers to help run our meets and keep statistics. It would also be helpful to try and recruit people that are interested in wearing our colors. SPECIFICALLY, I would like for us to talk to a few people that are probably involved in Soccer, but would be great assets to our overall program now and in the future: Ellie Mara, Julieann Voight and Abby Davis. Each performed well during the Indoor season and would comfortably find a home with us as Sophomores now.

Let them know they are welcome. What they decide to do is up to them, but we have typically had transfers that have joined us for various reasons and have had great success...THINK about Ashley Corcoran(who became an All-American),Abby Laughlin, Julie Lemanski, Kathleen Wicks, Shannon Brennan, Ashley Pelzek (best hoop player here ever)...the list goes on and on!

8) There is more, but we shall take things one step at a time I want to meet with parents at some point and discuss possible locations for practices ( Forest Park, Stanley Park, etc.), along with gear that the Girls are interested in purchasing (make certain Juniors are involved, because THEY will have to wear the stuff next year).

9) We shall still have the great ones: Scott Besser and Gary Gorman to work with during the course of the season and especially on the weekends. Perhaps even some surprises...

10) I believe we have a pretty good team, despite the lack of numbers.

SCHOOL COMMITTEE APPROVES XC

Details to follow.

For those competing, gaiters might be more practical on race day. Email has been sent to you all explaining the benefits.

Below is an example of the many uses available.

FOR MONDAY: Those running Tempo runs shall pace themselves as follows ( if you have yet to run your vo2 max and reported it to Coach Budd, we cannot give you an actual pace for Monday's tempo run.

Please try to get it in (vo2 max) Saturday if you have not run one, so that you are not fully stressed out on Monday. Report time to Coach Budd: (413) 364-1168 text or e-mail: youralarmguy@aol.com.

Make certain you include your name along with your time.

Here are goals for those that have done this workout:


4 Miles - approximately 35 minutes -  8:45 Mile Pace: Margaret Ryan

4 Miles - approximately 37 minutes 20 seconds - 9:20 Mile Pace: Elizabeth Laughlin

4 Miles - approximately 39 minutes - 9:45 Mile Pace: Elyse Donoghue

4 Miles - approximately 40 minutes - 10:00 Mile Pace: Angelina Carando

3 Miles - approximately 27 minutes - 9:00 Mile Pace: Emily Baker

Everyone else has no time for me as of yet. As times come in, I shall submit to each of you a target time for Monday.

Gaiters look like this: We can get them in red or gray. Note the different ways to wear them.

RED CROSS

Prior to retiring at Birchland Park Middle School, Ms. Krause was the Girls High School Track and Field Coach.

Here she is doing volunteer work in Texas recently. She is a true hero!

FOUR SEASONS

We will likely know what is going on sometime around September 1st in regard to sports in East Longmeadow.

Here are the seasons proposed. It is entirely possible there shall be NO sports this year depending upon how this pandemic develops.

Normally the season would start August 24th, but we shall continue to post workouts on the Ladyspartan web site and we trust that you all have continued to stay up on your training.

Be vigilant regarding triple E (EEE) virus that is transmitted via mostquitos.

Stay hydrated.

Communicate amongst yourselves, but socially distance.

Coach Budd IS available if you need some advice. In fact, there  is a rumor out there that I might be able to coach out of season this year, but nothing is confirmed: I am willing to do so if I can.

Here is the proposed athletic schedule:

• Sept. 18th - Nov. 20th — Fall Sports - B/G Soccer, Fall Gymnastics, B/G Cross Country, Field Hockey, Girls Volleyball, Swim & Die, Golf
• Feb. 22nd - April 25th — Fall Sports II (”Floating Season”) - Football, Fall Cheer, Unified basketball, sports not played in fall season because of remote learning model/other
• April 26th - July 3rd — Spring Sports - Baseball, Softball, B/G Lacrosse, B/G Tennis, Boys Volleyball, B/G/Unified Outdoor Track & Field, Rugby, Sailing, Girls Golf, Crew

FALL SPORTS

As stated earlier: I am not at liberty to say what is happening this Fall, I do not know if East Longmeadow knows exactly what they are doing this Fall.

Here are my thoughts (and my thoughts only).

We have announced going to remote learning. School policy (as I know it) would not allow sports under such a program. It IS possible that the Superintendent COULD waive that.

I do not think the MIAA and PVIAC shall approve football at any level, nor cheerleading.

Golf and Cross Country are both low risk sports. How we would run our meets is anyone's guess. Rumor has it we might have to limit each race to 25 runners. How that is interpreted, is up to each conference, or school. Staggered starts might be done.

The last proposal I saw stated we could start September 18. We would require two full weeks of training prior to competition, which gives us an October 2, start.

There shall likely be no MIAA tourney, but we might be able to handle the PVIAC race at Stanley Park. Northfield may not be available ever again if we do not run it this year.

I WOULD PREFER we be ready to compete, rather then START on September 18. That is entirely up to all of you individually.

I ALSO WOULD PREFER we hold meets on Saturdays, but that is not up to me, either.

I would like each of you to share with me your thoughts. I also want to advise that this could change also. I saw a module where XC started in March as well and there were three seasons starting January 4th.

My thing is that I would like you all to be prepared. I have to figure out training for a shortened season which won't be easy. I would prefer not to hurry things along, because that can cause injuries.

We are all living in a new world right now.

* I also wanted to add that we would have started training on 8/24. That isn't happening.

I can continue to put up workouts through the 18th of Sepetmber if you all like. LET ME KNOW!

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