Contact Us :)

Coaches:
Michelle Flanagan: michelleluceyflanagan@gmail.com

Wednesday, October 15, 2008

The End is in Sight

We Start with Our Legs and Finish with our Hearts

What separates GREAT runners from their peers? In most cases, it has less to do with physical attributes and more to do with character. Great runners have HEART! They are willing to make sacrifices…they train harder….they set goals…they stay focused….they hunt their dreams down and beat them mercilessly into submission.


Are you willing to do what it takes to reach your potential? Or will you always wonder WHAT IF?

What if I trained harder?

What if I took a chance?

What if I pushed past the pain?

What if I looked at cross country as more than a chance to socialize?

What if I discovered my heart?

We have FOUR meets left. What will you do when you are away from the crowds...when the pain starts to set it? You can either settle or you can take a chance. I urge you to trust yourself and all the hard work you have put in this season.

I urge you to discover your heart.

Wednesday, September 24, 2008

What I Know for Sure

I know it sounds like a cliché when I say that hard work and determination are the keys to success in this great sport of ours…but I KNOW this to be true. What follows are two stories of former bulldogs that prove this simple point. Their determination and outstanding work ethic helped transform them as runners.

Mike Sadowsky
Mike was a painfully shy ninth grader when I met him in my English class. At the end of his freshman year, he told me he wanted to come out for cross country the following year. During that summer, Mike grew several inches and was literally beset with growing pains…knee pain, leg pain, you name it. At our time trial in August, Mike clocked 29:27 for 5K at Bellevue. As the season progressed, his goal was a simple one….not to be passed by the Top Girl in our duel meets (like today, the girls started 5 minutes AFTER the boys). He finished his sophomore season clocking a PR of 24:36 for 5K.

Mike’s junior year, he moved his way up the ranks of our JV, just missing the opportunity to run in the State Meet. His season PR was a respectable 18:45. At the end of his track season, Mike asked us what he needed to do to be All State. Summer training mixed with weights was the answer. Mike put in the miles EVERY DAY. He showed up for his senior year READY TO RUN.

Mike led the way in workouts and meets. By the end of his senior XC season, Mike was All Conference, All County and FIRST TEAM ALL STATE. From 29:27 to First Team All State in three years! He went on to have a STELLAR career at the University of Delaware clocking 14:52 for 5K and 31:08 for 10K.

Nate Parmenter
Most of you know Nate. For three years, Nate was a good runner. He showed up for practice. He made our Top 7. He complained EVERY day and threw up before most of his meets. At the State Meet, he clocked 19:07 as a freshman; 19:13 as a sophomore; 19:02 as a junior.


The summer after his junior year, Nate turned the corner as a runner. He decided he no longer wanted to be “good.” He wanted to be GREAT (hence the nickname, Nate the Great). Like Mike, Nate ran EVERY DAY that summer. He worked hard in EVERY practice, and not ONCE did he complain. After one race, he took off his spikes to reveal a blood soaked sock. His blisters were so bad that they popped and bled during the race. His response, “It’s no big deal, Flan. I’ll soak them tonight.” I almost passed out. Was this the same Nate who received the “No Whining Award” as a ninth grader?


I think you know how this story ends. Nate went on to break school records at Banning, Bellevue, Winterthur, & Killens. He earned All Conference, All County, and First Team All State Honors clocking a 16:03 at Bellevue State Park. From 19:07 to 16:03.


Mike and Nate….two very similar stories that prove the point: with hard work and determination, there’s no telling where you will go in this sport.

How will your story end?

Saturday, September 6, 2008

ANOTHER Hot & Muggy Season Opener!

The Viking Invitational
September 5, 2008
White Clay Creek State Park

Yesterday's running conditions were far from ideal! Just finishing the race was a huge accomplishment. Don't worry about your time. It's hard to run a PR when the temperatures climb close to 90 degrees! As you know, many runners suffered from dehydration....some so severe that an ambulance was called.

How do you avoid this happening to you? Read Below:



Want to feel better in practices and competitions? This is an easy one!

Did you know that you might be feeling sluggish on that distance run or during those mile repeats because you do not have enough water in your system? Not drinking enough water every day will cause a runner lots of problems. You should be drinking about 4 or 5 bottles of water per day.

By not drinking enough water every day - here is what you are doing to yourself: Dehydration strains the cardiovascular system by reducing blood volume. For every liter of fluid lost during prolonged exercise, body temperature rises by 0.3°C, heart rate elevates by about eight beats per minute, and cardiac output (the volume of blood pumped by the heart per minute) declines by 1 liter/min” -

(Gatorade sports science institute).




















How much water do you drink each day? ANSWER:_______

You should be carrying a water bottle with you in your backpack. Refill it throughout the day! Even when the weather turns cooler, you still need to stay hydrated. This is an easy way to be proactive and take care of your body!


And while we're on the subject of bodies, the following article may help lessen some of those aches and pains you are feeling after running:

Here are a few suggestions to recover your legs:

1. Get into a swimming pool from waist down as many days a week as possible. Have fun, move around in the water for about 25 minutes. Stretch in the shallow end.

2. Schedule a massage for your legs (contact Coach Flanagan for reference). Ask mom or dad to work on your legs.

3. Drink plenty of water and eat a healthy balanced diet (See Below for food suggestions)

4. Jog gently on softer surfaces for a day or two. Even take a day off.

5. Stretch gently after a warm-up period.

6. Take an anti-inflammatory (ibuprofen, advil, etc) - but please get parents permission first!

7. See the trainer before practice!





Are there foods that can help my muscles recover faster and feel less sore?
By Stephanie Nunes, RD

YES! Eating well-balanced meals daily and a variety of foods from every food group can help.

1. Carbohydrates- Important for glycogen repletion, preventing muscle soreness, and keeping the immune system boosted. Goal is 8-15 servings/day* Power sources: Cereal, whole grain breads, oatmeal, beans, lentils, corn, rice cakes, whole grain pasta/rice, pretzels, humus, potatoes (with the skin!), etc.

2. Protein- Important to promote muscle repair. Athlete's needs may vary. Goal is approximately 75- 100 grams daily* Power sources: Eggs, lean meat, nonfat milk, tuna, tofu, yogurt, peanut butter, fish, nonfat cottage cheese, etc.
3. Fats- Important to decrease muscle soreness, decrease inflammation, and spare glycogen stores.* Power sources: Olive oil, fish (omega-3 fatty acids) 3-4 times/week, avocado, nuts, almonds, etc.

4. Fruits and Vegetables- Important to reduce damage to your muscle cells, keeps your immune system boosted, decrease soreness after workouts, vitamin C can help repair injuries, etc. Goal is 4-6 servings of vegetables and 3-5 servings of fruit DAILY!* Power sources: Broccoli, cauliflower, sweet potatoes, strawberries, tomatoes, oranges, kiwi, carrots, pineapple, peas, red peppers, bananas, blueberries/raspberries, squash, cabbage, spinach, dried apricots, tangerines, vegetable juice, mangoes, raisins, etc.

*TIP: Eat a carbohydrate source and protein source within 30 minutes after workouts to promote muscle recovery and glycogen repletion. Ideas: Bagel with non-fat cream cheese, peanut butter sandwich on whole wheat bread/fruit, left over pizza, cereal with milk/nuts/fruit, tuna sandwich/juice, sports bar, trail mix/yogurt, cottage cheese/fruit, bean burrito/cheese/tomatoes, etc.

As always, there will be some prizes for those who can answer questions about Today's Blog!




Enjoy the rest of your weekend! Don't forget to run easy on Sunday!


Coach Flanagan :)



Friday, August 1, 2008

The Mindset of the Cross Country Runner

“Training is principally an act of faith.”
- Franz Stampfl

I borrowed the above quote from the coach at Tatnall. It sums up beautifully the mindset an athlete must adopt in order to be successful. The quote goes on to say the following:

" The athlete must believe in its efficacy; he must believe that through training he will become fitter and stronger; that by constant repetition of the same movements he will become more skillfull and his muscles more relaxed...He must be a fanatic for hard work and enthusiastic enough to enjoy it."
Franz Stampfl from On Running, 1955

We, as coaches, have put our faith in you this summer. We hope that you have taken the time to establish a solid running base for our upcoming season. We’re confident that you will become a “fanatic for hard work and enthusiastic enough to enjoy it.”

“ Ten Hills, Coach Flanagan? How about Twelve, instead!”

Because after all,
“The will to win means nothing without the will to prepare.” –
Juma Ikangaa, Tanzania


The first Brandywine runner to identify the authors of the above quotes and give me a little background info will win a Prize on the First Day of Practice! Email me at pooh1932@comcast.net


Our first day of practice is Friday August 15th at 6:15pm at Bellevue State Park! See you then! :)

Tuesday, October 30, 2007

Some Borrowed Inspiration

Hi Everyone,
Whenever I need a little inspiration in my life, I re-read the following article from Sports Illustrated...it really puts things in perspective. I hope you all sit back and take ten minutes from your busy day to read the story. Be sure to watch the youtube video at the end and BE INSPIRED!

The Strongest Dad in the World
From Sports Illustrated, By Rick Reilly]

I try to be a good father. Give my kids mulligans. Work nights to payfor their text messaging. Take them to swimsuit shoots.

But compared with Dick Hoyt, I suck.

Eighty-five times he’s pushed his disabled son, Rick, 26.2 miles in marathons. Eight times he’s not only pushed him 26.2 miles in awheelchair but also towed him 2.4 miles in a dinghy while swimming and pedaled him 112 miles in a seat on the handlebars — all in the same day.

Dick’s also pulled him cross-country skiing, taken him on his back mountain climbing and once hauled him across the U.S. on a bike. Makes taking your son bowling look a little lame, right?

And what has Rick done for his father? Not much — except save his life.

This love story began in Winchester, Mass., 43 years ago, when Rick was strangled by the umbilical cord during birth, leaving him brain-damaged and unable to control his limbs.
“He’ll be a vegetable the rest of his life,” Dick says doctors told him and his wife, Judy, when Rick was nine months old. “Put him in an institution.”

But the Hoyts weren’t buying it. They noticed the way Rick’s eyes followed them around the room. When Rick was 11 they took him to the engineering department at Tufts University and asked if there was anything to help the boy communicate. “No way,” Dick says he was told. “There’s nothing going on in his brain.”

“Tell him a joke,” Dick countered. They did. Rick laughed. Turns out a lot was going on in his brain.

Rigged up with a computer that allowed him to control the cursor by touching a switch with the side of his head, Rick was finally able to communicate. First words? “Go Bruins!” And after a high school classmate was paralyzed in an accident and the school organized a charity run for him, Rick pecked out, “Dad, I want to do that.”

Yeah, right. How was Dick, a self-described “porker” who never ran more than a mile at a time, going to push his son five miles? Still,he tried. “Then it was me who was handicapped,” Dick says. “I was sore for two weeks.”

That day changed Rick’s life. “Dad,” he typed, “when we were running, it felt like I wasn’t disabled anymore!”

And that sentence changed Dick’s life. He became obsessed with giving Rick that feeling as often as he could. He got into such hard-bellyshape that he and Rick were ready to try the 1979 Boston Marathon.

“No way,” Dick was told by a race official. The Hoyts weren’t quite a single runner, and they weren’t quite a wheelchair competitor. For afew years Dick and Rick just joined the massive field and ran anyway,then they found a way to get into the race officially: In 1983 they ran another marathon so fast they made the qualifying time for Boston the following year.

Then somebody said, “Hey, Dick, why not a triathlon?”
How’s a guy who never learned to swim and hadn’t ridden a bike since he was six going to haul his 110-pound kid through a triathlon? Still, Dick tried.

Now they’ve done 212 triathlons, including four grueling 15-hourIronmans in Hawaii. It must be a buzzkill to be a 25-year-old stud getting passed by an old guy towing a grown man in a dinghy, don’t you think?

Hey, Dick, why not see how you’d do on your own? “No way,” he says.Dick does it purely for “the awesome feeling” he gets seeing Rick with a cantaloupe smile as they run, swim and ride together.

This year, at ages 65 and 43, Dick and Rick finished their 24th Boston Marathon, in 5,083rd place out of more than 20,000 starters. Their best time? Two hours, 40 minutes in 1992 — only 35 minutes off the world record, which, in case you don’t keep track of these things, happens to be held by a guy who was not pushing another man in a wheelchair at the time.

“No question about it,” Rick types. “My dad is the Father of the Century.”

And Dick got something else out of all this too. Two years ago he had a mild heart attack during a race. Doctors found that one of his arteries was 95% clogged. “If you hadn’t been in such great shape,”one doctor told him, “you probably would’ve died 15 years ago.”

So, in a way, Dick and Rick saved each other’s life.

Rick, who has his own apartment (he gets home care) and works inBoston, and Dick, retired from the military and living in Holland,Mass., always find ways to be together. They give speeches around the country and compete in some back breaking race every weekend, including this Father’s Day.

That night, Rick will buy his dad dinner, but the thing he really wants to give him is a gift he can never buy.

“The thing I’d most like,” Rick types, “is that my dad sit in thechair and I push him once.”

Issue date: June 20, 2005

And the video is below....

http://www.youtube.com/watch?v=cxqe77-Am3w&feature=PlayList&p=A912E084690189F1&playnext=1&playnext_from=PL&index=12

Tuesday, October 16, 2007

Stepping out of your Comfort Zone

















It’s there. It’s lying deep inside of you…ready to break free. It’s that untapped potential…that extra gear…that one BIG race that will give you the confidence you need as we head into the last part of our season.

I was happy that most of you were on board with our 30-60-90 Challenge. You’ve been working harder in practice, and now is the time to let loose out on the course. Time to STEP OUT OF YOUR COMFORT ZONE!

For some of you, it may mean going out harder the first mile. For others it may mean really pushing through the second mile instead of settling in. There comes a time in EVERY race where you will have a decision to make…do I ease up or do I push through the pain? When you reach that point, take a chance and push a littler harder. Trust yourself and all the hard work you have put in this past month. Believe in your ability and you WILL get a second wind…you WILL run your best time of the season. And as you round that turn with the finish line in sight, I want to see nothing but guts, guts, guts…arms flailing…eyeballs bulging…pure bulldog spirit pushing you through the finish .

NO ONE PASSES YOU AT THE FINISH!!!!!!!!
Go Dogs!


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Monday, October 1, 2007

Mambu Baddu




The incredible Kenyan racing team, sponsored by Nike, goes by the name Mambu Baddu. In Swahili, ``Mambu Baddu'' translates to “The best is yet to come.” This attitude assures that they will keep striving for faster times. They will NOT become complacent.


We have been together six weeks now! And I say to you, Mambu Baddu! The best is yet to come. And so we offer you this challenge…call it the 30-60-90 Challenge.

We challenge you to drop 30, 60, or 90 seconds off your personal best from this season.

Dropping 30 seconds will put Nate under 16 minutes!

Sixty seconds will put Matt at 17:04!

We believe the remaining 44 Bulldoggies can step up to the 90 second challenge! By the end of the season you WILL RUN at least 90 seconds faster than your current PR. Are you up for the challenge?

We are not saying this will be easy. It will take hard work in practice. It will take guts, guts, guts out on the course. It will take an attitude makeover for some of you :) But we believe it can be done!

Six weeks down…only six weeks remain in our season!

The gauntlet has been dropped.


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