Congratulations on the best day that Pomperaug Cross Country has ever had at the Class L Championships.
The girls' won the Class L championships. Brittany Mendelson finished 2nd (19:42), earning All-State Honors. Sara Greco finished 15th (20:44), Gabby Holguin finished 24th (20:59), Erin Gibbons finished 26th (21:06), Kelly Gaffney finished 27th (21:11), Kathleen Mooney finished 35th (21:38), and Melissa Windover finished 51st (22:53). This is the first state championship for the girls since 1989.
The boys' finished third int the Class L Championships, their best finish ever in Class L. They qualified for the State Opens. Colin McCrory finished 4th (16:38) while Jon Bauer finished 8th (16:49). Both earned All-State Honors. Troy Volanth finished 17th (17:18), Mike Calandro finished 25th (17:27), Evan Oemcke finished 35th (17:43), Jason Oemcke finished 58th (18:16), and Jon Novitski finished 76th (18:39). Congratulations.
Results from all of the day's races can be found at : http://www.casciac.org/bcc.shtml
Both teams will be competing in the State Opens on Friday. The bus will leave the school at 11:30 (everybody is welcome to join us). The girls' race begins at 2:00 while the boys' race begins at 2:45.
I am so proud of all of you!
Saturday, October 30, 2010
Friday, October 29, 2010
Class L Championship Information
On Saturday, October 30 the cross country team will be competing in the Class L Championships at Wickham Park in Manchester.
11:30 - bus leaves PHS (everybody is welcome to come)
2:05 - Girl's race
2:40 - Boy's race
Good luck
Directions: take I-84 east to exit 60. Take a left at the end ramp. The entrance to the park is on your right, after the entrance to the highway. There will be a fee to park.
11:30 - bus leaves PHS (everybody is welcome to come)
2:05 - Girl's race
2:40 - Boy's race
Good luck
Directions: take I-84 east to exit 60. Take a left at the end ramp. The entrance to the park is on your right, after the entrance to the highway. There will be a fee to park.
Sunday, October 24, 2010
SWC Championship Results
Congratulations on a great day! Pomperaug never had a day as successful as we did on Thursday. Both the boy's and girl's teams were runners up in the SWC Championships. We also had an individual winner and a second place finisher. Congratulations!
In the girl's race, the girls finished 2nd behind New Milford. Brittany Mendelson lead the way by winning the varsity race in a time of 18:38. With that performance, Brittany earned 1st team All-SWC honors. Also joining Birttany on the 1st team was Sara Greco (7th, 19:26) and Erin Gibbons (11th, 19:44). Gabby Holguin earned 2nd team All-SWC honors by finishing 18th (20:07). Also helping in the 2nd place finish were Kelly Gaffney (27th, 20:38), Kathleen Mooney (38th, 20:56), and Melissa Windover (49th, 21:40). This second place finish is the best finish for the girls in the program's history.
In the boy's race, the boys finished 2nd behind New Milford. Colin McCrory finished 2nd (15:35), earning 1st team All-SWC honors. Joining Colin on the 1st team was Jon Bauer (5th, 15:59). Earning 2nd team honors was Troy Volanth (15th, 16:38), Mike Calandro (17th, 16:43), and Evan Oemcke (23rd, 16:54). Also contributing to the strong finish were Jason Oemcke (31st, 17:13) and Jon Novitski (35th, 17:18). Congratulations on a great race.
In the girl's race, the girls finished 2nd behind New Milford. Brittany Mendelson lead the way by winning the varsity race in a time of 18:38. With that performance, Brittany earned 1st team All-SWC honors. Also joining Birttany on the 1st team was Sara Greco (7th, 19:26) and Erin Gibbons (11th, 19:44). Gabby Holguin earned 2nd team All-SWC honors by finishing 18th (20:07). Also helping in the 2nd place finish were Kelly Gaffney (27th, 20:38), Kathleen Mooney (38th, 20:56), and Melissa Windover (49th, 21:40). This second place finish is the best finish for the girls in the program's history.
In the boy's race, the boys finished 2nd behind New Milford. Colin McCrory finished 2nd (15:35), earning 1st team All-SWC honors. Joining Colin on the 1st team was Jon Bauer (5th, 15:59). Earning 2nd team honors was Troy Volanth (15th, 16:38), Mike Calandro (17th, 16:43), and Evan Oemcke (23rd, 16:54). Also contributing to the strong finish were Jason Oemcke (31st, 17:13) and Jon Novitski (35th, 17:18). Congratulations on a great race.
Tuesday, October 19, 2010
SWC Championship Information
The SWC Championships will be held at the Bethel Educational Complex. The finish line is behind the middle school.
Race times:
4PM - Girl's varsity
4:30 PM - Boy's varsity
5:00 PM - Girl's JV
5:30 (ish) - Boy's JV
Race times:
4PM - Girl's varsity
4:30 PM - Boy's varsity
5:00 PM - Girl's JV
5:30 (ish) - Boy's JV
Sunday, October 17, 2010
Nonnewaug Invitational Results
On a cold, windy day we had a great showing at the Nonnewaug Invitational. The boy's team defended their championship (30 points) while the girls finished 3rd (67 points). We had three individual winners, four fourth place finishes, and earned 21 medals.
Colin McCrory lead the boys in a with a course record victory of 15:57. Jon Bauer was on his heels in 2nd with a time of 16:11. Troy Volanth finished 4th (16:52), followed by Evan Oemcke (9th, 17:21), Jon Novitski (14th, 17:40), and Jason Oemcke (15th, 17:43).
Brittany Mendelson lead the girl's team by finishing in 2nd (18:46). She was followed by Erin Gibbons (8th, 19:42), Sara Greco (11th, 19:51), Gabby Holguin (19th, 20:56), Kathleen Mooney (27th, 21:29), Melissa Windover (29th, 21:36), and Rebecca Barolli (31st, 21:45).
Carolyn Windover began the day by winning the girl's JV race in 21:57. Joining her in the top 15 and earning medals were Rebecca Gordon (2nd, 22:12), Marina Alfonso (4th, 22:30), Sarah Qadir (6th, 22:35), Alex Wilds (7th, 22:50), Chloe Laverack (8th, 22:52), and Alicia Cascella (9th, 23:06).
Luke McDonald won the boy's JV race in a time of 18:42. Joining Luke in the top 15 and earning medals were Ryan Zink (2nd, 18:50), Adam Castles (5th, 18:59), Nate Zabarsky (7th, 19:05), Garrett Dielemans (9th, 19:17), Stephen Davis (10th, 19:18), and Tom DePalma (14th, 19:41).
Congratulations on a great day!
Colin McCrory lead the boys in a with a course record victory of 15:57. Jon Bauer was on his heels in 2nd with a time of 16:11. Troy Volanth finished 4th (16:52), followed by Evan Oemcke (9th, 17:21), Jon Novitski (14th, 17:40), and Jason Oemcke (15th, 17:43).
Brittany Mendelson lead the girl's team by finishing in 2nd (18:46). She was followed by Erin Gibbons (8th, 19:42), Sara Greco (11th, 19:51), Gabby Holguin (19th, 20:56), Kathleen Mooney (27th, 21:29), Melissa Windover (29th, 21:36), and Rebecca Barolli (31st, 21:45).
Carolyn Windover began the day by winning the girl's JV race in 21:57. Joining her in the top 15 and earning medals were Rebecca Gordon (2nd, 22:12), Marina Alfonso (4th, 22:30), Sarah Qadir (6th, 22:35), Alex Wilds (7th, 22:50), Chloe Laverack (8th, 22:52), and Alicia Cascella (9th, 23:06).
Luke McDonald won the boy's JV race in a time of 18:42. Joining Luke in the top 15 and earning medals were Ryan Zink (2nd, 18:50), Adam Castles (5th, 18:59), Nate Zabarsky (7th, 19:05), Garrett Dielemans (9th, 19:17), Stephen Davis (10th, 19:18), and Tom DePalma (14th, 19:41).
Congratulations on a great day!
Tuesday, October 12, 2010
10/12 Meet Results
15-0! The girl's cross country team finished the season 15-0, the first undefeated season in the girl's history. The girl's are the Colonial Division champions, also a first for Pomperaug. Congratulations. We did it by beating Immaculate (24-31), Newtown (24-31), and Bethel (16-47).
The girl's were lead by Brittany Mendelson's first place finish (19:45). Brittany was followed by Sara Greco (2nd, 19:50), Erin Gibbons (7th, 20:39), Gabby Holguin (8th, 20:52), Kathleen Mooney (18th, 21:40), Kelly Gaffney (19th, 21:56), and Melisssa Windover (20th, 22:03). Congratulations on a great season so far.
The boys finished their regular season with a record of 12-2. They beat Immaculate (17-36) and Bethel (15-48) but lost to Newtown (32-26). Colin McCrory lead the way with his fourth victory of the year (16:16). Colin was followed by Jon Bauer (3rd, 16:38), Troy Volanth (6th, 17:11), Mike Calandro (11th, 17:33), Jason Oemcke (15th, 18:05), Evan Oemcke (16th, 18:12), and Jon Novitski (19th, 18:31). Congratulations on a good season.
The girl's were lead by Brittany Mendelson's first place finish (19:45). Brittany was followed by Sara Greco (2nd, 19:50), Erin Gibbons (7th, 20:39), Gabby Holguin (8th, 20:52), Kathleen Mooney (18th, 21:40), Kelly Gaffney (19th, 21:56), and Melisssa Windover (20th, 22:03). Congratulations on a great season so far.
The boys finished their regular season with a record of 12-2. They beat Immaculate (17-36) and Bethel (15-48) but lost to Newtown (32-26). Colin McCrory lead the way with his fourth victory of the year (16:16). Colin was followed by Jon Bauer (3rd, 16:38), Troy Volanth (6th, 17:11), Mike Calandro (11th, 17:33), Jason Oemcke (15th, 18:05), Evan Oemcke (16th, 18:12), and Jon Novitski (19th, 18:31). Congratulations on a good season.
Wednesday, October 06, 2010
10/5 Meet Results
The boys and girls continue to roll through the season; each team picked up three more wins at a meet in Stratford. Both the girls and boys took 11 of the first 13 places.
In the girl's race, Sara Greco finished 1st with a time of 20:53. Sara was followed by Brittany Mendelson (2nd, 20:54), Erin Gibbons (3rd, 20:55), Kelly Gaffney (4th, 21:04), Gabby Holguin (5th, 21:19), Melissa Windover (6th, 22:18), and Rebecca Barolli (9th, 22:40). The girls are now 12-0.
In the boy's race, Colin McCrory finished 1st with a time of 16:56. Colin was followed by Jon Bauer (2nd, 17:12), Troy Volanth (3rd, 17:47), Mike Calandro (4th, 17:52), Evan Oemcke (5th, 18:12), Jason Oemcke (8th, 18:30), and Jon Novitski (9th, 18:56). The boys are now 10-1.
Individual results are posted on the right under 2010 Results.
In the girl's race, Sara Greco finished 1st with a time of 20:53. Sara was followed by Brittany Mendelson (2nd, 20:54), Erin Gibbons (3rd, 20:55), Kelly Gaffney (4th, 21:04), Gabby Holguin (5th, 21:19), Melissa Windover (6th, 22:18), and Rebecca Barolli (9th, 22:40). The girls are now 12-0.
In the boy's race, Colin McCrory finished 1st with a time of 16:56. Colin was followed by Jon Bauer (2nd, 17:12), Troy Volanth (3rd, 17:47), Mike Calandro (4th, 17:52), Evan Oemcke (5th, 18:12), Jason Oemcke (8th, 18:30), and Jon Novitski (9th, 18:56). The boys are now 10-1.
Individual results are posted on the right under 2010 Results.
Monday, October 04, 2010
Stratford Meet Information
The meet on Tuesday, October 5 is at Wooster Middle School in Stratford, not the high school. Address: 150 Lincoln Street, Stratford, CT 06614. See you at the meet.
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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