Sunday, November 25, 2012

Pictures Needed

I am in the process of putting together our end of the season slide show. If you have any pictures to contribute, please send them to me me at mattloi@yahoo.com.

End of the season Pizza Party

We are having our end of the year pizza party this Wednesday (11/28) at 6:30 in the cafeteria. I'll bring the pizza if the following people bring:
Seniors: dessert
Juniors: salad
Sophomores: bread
Freshmen: drinks

This is open to all families. Please let me know (mattloi@yahoo.com) if you and your family is coming so that I can order the correct number of pizzas.

Thursday, October 18, 2012

SWC Results

Congratulations to the girls on winning the SWC championship for the first time in school history! Sara Tarascio, Erin Gibbons, and Brittany Mendelson earned 1st team All-SWC honors while Allie Meyer and Kelly Gaffney earned 2nd team, All-SWC honors.
The boys' ran well and finished 5th at today's SWC championship race. Jason Oemcke, Evan Oemcke, and Sam DePalma earned 2nd team All-SWC honors. 

I would post the times, but somebody left the times on his desk back at PHS.

Saturday, October 13, 2012

Nonnewaug Invitational Results

Congratulations to everybody who ran today at the Nonnewaug Invitational. The boys won the invitational, by one point while the girls finished seconds. I will post individual times later, but here is a link to the full race results:

http://www.fasttrackcoaching.net/timing/Results/2012-NONNEWAUG-INVITATIONAL-RESULTS.txt


Here are the full season results:

https://dl.dropbox.com/u/7970671/Cross%20Country/2012/CC%202012.pdf

Tuesday, October 09, 2012

Home Meet Results

The boys and girls finished their regular season schedule with our home meet today. The girls went 3-0, beating Weston, Stratford, and Kolbe Cathedral to finish the season 13-2. The boys went 2-1, losing to Weston and beating Stratford and Kolbe to finish the season 9-5.

Two highlights include Sara Tarascio winning her first high school race and Alex Abraham setting the Pomperaug freshman course record today.

Here are this season's results: https://dl.dropbox.com/u/7970671/Cross%20Country/2012/CC2012.pdf

Tuesday, October 02, 2012

Immaculate Results

On a very wet day, the cross country had a strong performance today. The girls lost to Immaculate (24-32) but beat Bethel and Oxford to bring their record to 10-2. The boys beat Oxford, Bethel, and Immaculate to improve their record to 7-4.

Here are the season's times:
https://dl.dropbox.com/u/7970671/Cross%20Country/2012/CC2012.pdf

Wednesday, September 19, 2012

Pot Luck Dinner on Thursday, Sept 20.

Cross Country
Family Pot-Luck Dinner
 
Thursday, September 20
6:30 – 8:30
PHS Cafeteria

Each class is responsible for bringing the following foods:
Seniors – Main Dish
Juniors – Bread or Salad
Sophomores – Dessert
Freshman – Drinks

The entire family is invited to the dinner.

Thursday, September 13, 2012

Windham Invitational Information

Saturday we have the Windham Invitational up at Windham High School. The bus leaves at 7:00 (we meet in front of the school). The schedule of races:
9:30 - boys JV
10:05 - Boys varsity
10:35 - Girls varsity
11:10 - Boys freshmen
11:35 - Girls freshmen
12:25 - Girls JV

Address for the high school: 355 High Street, Willimantic, CT 06226

Tuesday, September 11, 2012

Joel Barlow Results

Congratulations to both the boys' and girls' teams. They both got off to a strong start, finishing the day 3-0.

The girls beat Joel Barlow 21-36, Masuk 15-47, and Notre Dame 15-48. The boys beat Joel Barlow 22-33, Masuk 21-40, and Notre Dame 15-50.

Congratulations. 


Sunday, August 26, 2012

First Day of Practice

Hard to believe that the season begins tomorrow. Practice begins at 2:30. We will meet behind the cafeteria. Also bring your forms to practice.

I won't be at practice this week. Coach Irvine and Coach Tegeler will lead you through the first week. I will return to practice on Tuesday, September 4th. I look forward to seeing everybody.

Saturday, August 18, 2012

Course Cleanup is on Saturday 9/25

We are going to have our course cleanup on Saturday, August 25 at 9AM. We will meet behind the cafeteria at Pomperaug High School.

The purpose of the clean up is to make our trail safer to run on. Mostly it will be cutting back new growth and filling in holes.We need people to bring clippers, pruning shears, rakes, shovels, wheelbarrows and buckets.

I expect to see you on Saturday.

Coach Loiseau

Monday, August 13, 2012

Thursday Runs are Cancelled

Due to a lack of participation, our runs on Thursdays at the Greenway are cancelled for the rest of the summer.

Thursday, July 26, 2012

Tonight's Run is canceled

I might be overly cautious, but I am canceling tonight's run. They are predicting strong thunderstorms by 7PM.

July 26th Run

There is a strong chance of thunderstorms tonight. I will let you know by 5PM if we are going to run at the Middlebury Greenway or not.

Saturday, June 30, 2012

Summer Runs 2012

We will begin having our summer runs on Saturday, July 7th at the bridal trail in Southford at 9AM. On Tuesdays (starting the 10th) we'll meet at the Audubon in Southbury at 6PM. On Thursdays (starting the 12th) we'll meet at the Greenway in Middlebury at 6PM.

These runs are open to anybody and are completely optional. These do give you a chance to run with your teammates. The length of the runs vary depending on the individual. I look forward to seeing all of you this summer.

Addresses:
Bridal Trail: 86 Strongtown Rd, Southbury
Audubon: 185 East Flat Hill Road, Southbury
Greenway in Middlebury (parking lot near Ledgewood Park): 58 Chase Rd, Middlebury

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