Wednesday, September 16, 2009

Windham Invitational Information

On Saturday, we are racing in the Windham Invitational up at Windham High School. This invitational is open to all of runners. There are three levels of races; varsity (top seven boys and top seven girls), freshmen, and JV (anybody who is not varsity or a freshman). The race schedule is as follows:
  • 7:00 - Leave PHS
  • 9:30 - Boys JV
  • 10:05 - Boys Varsity
  • 10:35 - Girls Varsity
  • 11:10 - Boys Freshman (2 miles)
  • 11:35 - Girls Freshman (2 miles)
  • 12:15 - Girls JV
  • 2:30 - 3:15 - Approximate end time
If you cannot make the race, please let me know.

Directions to Windham:
Take I-84 east through Hartford to Route 384 (Exit 59). Pick up route 6 in Bolton. At intersection of Route 6 and 66 in Columbia, continue (left) on Route 6 toward Willimantic. Take second exit marked for Eastern Connecticut State University/Route 195. At end of ramp, turn right onto High Street. As you crest the hill, Windham High School will be on your left.
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Top 10 State Open Performances

  • 2 Ann Cullagh 1985 14:01 So
  • 4 Joe Carpisassi 1993 17:04 So
  • 6 Ann Cullagh 1986 15:14 Jr
  • 7 Brittany Mendelson 2010 19:26 So
  • 8 Ann Cullagh 1984 14:01 Fr
  • 10 Colin McCrory 2010 16:26 Sr

Top 10 Class Championship Finishes

  • 1 Ann Cullagh 1985 (M) 14:09 So
  • 1 Joe Carpisassi 1994 (MM) 16:34 Jr
  • 1 Brittany Mendelson 2011 (L) 19:34 Jr
  • 2 Ann Cullagh 1986 (M) 15:17 Jr
  • 2 Joe Carpisassi 1993 (M) 17:01 So
  • 2 Kevin Somok 1999 (MM) 16:34 Sr
  • 2 Brittany Mendelson 2010 (L) 19:42 So
  • 3 Ann Cullagh 1987 (M) 15:29 Sr
  • 3 John Chesto 1988 (M) 17:46 Sr
  • 3 Shane Kearns 1996 (MM) 17:23 Jr
  • 4 Marnie Bartolomeo 1987 (M) 15:32 So
  • 4 Colin McCrory 2010 (L) 16:38 Sr
  • 4 Sean McLaughlin 1988 (M) 16:46 Jr
  • 4 Jeanne Theleen 2008 (L) 19:44 Sr
  • 5 Jeanne Theleen 2007 (L) 17:00 Jr
  • 5 Justin Lynch 1993 (M) 17:17 So
  • 5 Justin Lynch 1994 (MM) 17:03 Jr
  • 5 Brittany Mendelson 2009 (L) 20:15 Fr
  • 6 Brett Romano 1996 (MM) 17:08 Sr
  • 6 Joe Carpisassi 1991 (M) 17:17 Fr
  • 6 Nicole Goode 1989 (M) 16:31 Jr
  • 6 Shane Kearns 1997 (MM) 17:50 Sr
  • 7 Jeanne Theleen 2006 (L) 16:56 So
  • 7 Sarah Rosasco 1996 (MM) 17:10 Jr
  • 7 Sara Greco 2009 (L) 20:16 So
  • 8 Jon Bauer 2010 (L) 16:49 Sr
  • 8 Brendan McNeish 2003 (MM) 16:51 Sr
  • 8 Colin McCrory 2009 (L) 17:19 Jr
  • 8 Sean McLaughlin 1989 (M) 18:22 Sr
  • 9 Kevin Somok 1997 (MM) 17:54 So
  • note: girls ran 4k until 2007, run 5k 2008 - present

Top 5 SWC Championship Finishes

  • 1 Jeanne Theleen 2006 15:49 So
  • 1 Jeanne Theleen 2005 16:10 Fr
  • 1 Kevin Somok 1999 16:25 Sr
  • 1 Shane Kearns 1996 16:34 Jr
  • 1 Brittany Mendelson 2010 18:38 So
  • 1 Brittany Mendelson 2011 19:48.9 Jr
  • 2 Colin McCrory 2010 15:35 Sr
  • 2 Jeanne Theleen 2008 19:45 Sr
  • 2 Brittany Mendelson 2009 19:54 Fr
  • 3 Brett Romano 1996 15:50 Sr
  • 3 Jeanne Theleen 2007 15:57 Jr
  • 3 Lizzie Nyitray 1999 16:33 Sr
  • 3 Rob Rosasco 2001 16:46 Sr
  • 3 Sara Greco 2009 19:59 So
  • 4 Sara Rosasco 1997 15:46 Sr
  • 5 Jon Bauer 2010 15:59 Sr
  • 5 Sara Rosasco 1996 16:00 Jr
  • 5 John Critelli 2002 16:36 Jr
  • 5 Kasey Sullivan 2002 16:39 Fr
  • 5 Kevin Somok 1997 16:40 So
  • 5 Colin McCrory 2009 17:06 Jr
  • 5 Tim Gannon 1996 17:07 So
  • note: girls ran 4k until 2007, run 5k 2008 - present

Pomperaug Cross Country Hall of Fame

  • Dave Ahearn - '82 Captain, 3yrs Varsity. Held 4 school records.
  • Tim Dillistin - '82 Captain, 3yrs varsity. Set old course record.
  • Clare Bean - '81. 1st PHS qualifier for Class M. Set 3 school records.
  • Mike Kepics - '84 Capt. In four years, never missed a race or finished out of our top 5.
  • Ray Peterson - '86 Capt. 3yrs varsity. Set old course record. Team's lead runner 36 races.
  • Ken Schielke - '86 Capt. Tied/won 11 races. Ran at SCSU.
  • Ann Cullagh - '85-86-87 Capt. 3 times WCC champion. Set old course record. Undefeated in 33 dual meets over 3 seasons. 1985 Class M State Champion, 2nd in 0pens. 3 times All-State. Set 5 conference course records. Ran at Fordham University
  • Rob Johnson - '88 Capt. Co-designer/builder of home course. Ran at Marist College
  • Jon Chesto - '88 Capt. Co-designer/builder of home course. Tied Old course record. Won Woodbury Inv. New Haven 20K, 3rd Class M & WCC. Ran at Weslyan University
  • Sean McLaughlin - '89 Capt. Won Woodbury Inv. All Class M.
  • Marnie Bartolomeo - '88-89 Capt. of 2 state championship teams. In 4yrs, never finished out of top 4 on team. Winner of 13 dual meets, 1987 Woodbury Inv.
  • Nicole Goode - '90 Capt. 1989 6th in Class M & WCC. Won 9 dual meet races. Ran at Smith College.
  • Loree Maloney - '90 Capt. 4yrs varsity runner. Finished in our top 5 of every race. 3 times ran in state opens. Ran at SCSU
  • Kristen White - '91 Capt. 4yrs varsity runner. 4 times qualified for state opens.
  • Jennifer Kearny - '93 Capt. Home course record. Ran at SCSU.
  • Joe Carpisassi - '93-94 Capt. Home course/WCC course record. '92-93-94 WCC champion and All-State. '93 4th at State Opens, All-New England (14th). 1st place in 26 dual meets, '93 winner Woodbury Inv., '94 winner Bethel Inv., '94 Class MM Champion. Ran at University of Maryland and North Carolina.
  • Justin Lynch - '94 Capt. WCC 3rd '93, 4th '94, Class M 5th '93, Class MM 5th '94.
  • Mike Tegler - '94. 4 years varisty. WCC 9th '94, 14th '93, 8th '92.
  • Brett Romano - '96 Capt. SWC 3rd '96, Class MM '6th. Ran at Colorado.
  • Shane Kearns - '97 Capt. 4 years varsity. Class MM 6th '97, '96 1st SWC, 3rd Class MM. 1st in 22 dual meets
  • Sara Rosasco - '97 Capt. All-State, 4th SWC '97, 10th Class MM '96, 5th SWC '96, 7th Class MM '97. 1st in 22 dual meets.
  • Tim Gannon - '98 Capt. SWC twice top 8, 4 times varsity, home course record '98.
  • Lizzie Nyitray - '99 All-State '99 (8th Class MM), All-SWC '99 (4th), 1st in 14 dual meet races. Ran at Boston College.
  • Kevin Somok - 99 Capt. All-State '99 (2nd Class MM), SWC Champion '99, 2nd in Wickham seeded race '99, 35th in New Englands, 1st in 14 dual meet races. Ran at Notre Dame
  • Casey Cole - '99 Capt. 6th SWC '99, All-State '99 (8th Class MM)
  • Rob Rosasco - '01 Capt. All-SWC '01 (3rd), 2nd at Windham Inv, 2nd at Nonnewaug, 12th Class L. Ran at Kansas.
  • Brenden McNeish - '02-03 Capt. All-State '03 (8th Class MM), All-SWC '03 (4th). 1st at Nonnewaug '03. Ran at Brandeis and Richmond.
  • John Critelli - '03 Capt. All-SWC '01 (8th), '02 (5th), '03 (8th). 3yrs as a top 3 finisher on team. Ran at Southern Connecticut.
  • Kasey Sullivan - '05 Capt All-SWC '02 (5th) '03 (11th) '04 (6th) '05 (8th). Qualified for State Opens in '02, '03, '04. Set home course record '04 & '05. 4yrs as the top finisher on the team. Runs at Southern Connecticut.
  • Jeanne Theleen - ''07 & '08 Capt. SWC champion '05 & '06. All-State '06 (7th), '07 (5th) & '08 (4th). Qualified for State Opens in '05 - '08. Qualified for New England Championships '07 & '08. All-SWC '05 - '08. 2nd at Nonnewaug Inv ('05, '06, '07). 2nd at Windham Inv ('06), 3rd in '07. 1st at Bethel Inv '06, 3rd in '07, 4th in '08. Set Pomperaug course record '08. 1st in 16 different races.
  • Colin McCrory - '10 Capt. All-New England '10 (23rd). All-State '09 (8th) & '10 (4th). All-SWC '09 (5th) and '10 (2nd). Qualified for State Opens in '08, '09, & '10. 10th at State Opens in '10. Qualified for New England Championships in '09 & '10. 1st Nonnewaug Inv. ('10). Runs at Tufts.
  • Sara Greco - '11 Capt. All-State '09 (7th). All-SWC '09 (3rd), '10 (7th). Qualified for State Opens in '09. Qualified for New England Championships in '09. 1st at Bethel Inv '09, '10. 1st at Windham Inv '10. Won 8 meets. Set Pomperaug course record in '09.

Cross Country Schedule

Race Paces and Training Paces

5000 m

race pace

16:30

5:19

16:45

5:24

17:00

5:29

17:15

5:33

17:30

5:38

17:45

5:43

18:00

5:48

18:30

5:58

19:00

6:07

19:30

6:17

20:00

6:27

20:30

6:36

21:00

6:46

22:00

7:05

23:00

7:25

24:00

7:44

25:00

8:03

26:00

8:23

27:00

8:42

Tempo Runs: Race Pace + 20 seconds

Threshold Intervals: Race Pace - 20 seconds

Standard/Distance pace: Race Pace + 2 minutes

Recover pace: Race pace + 2:30 to 3 minutes