CIC MBBC Cross Country

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1 CIC MBBC Cross Country Tuesday 19 May Weekly Newsletter Last Friday afternoon, 10 boys from the MBBC CIC Cross Country team made the journey to Fig Tree Pocket to compete in the third Lead-up meet for the CIC Cross Country Carnival. Thank-you to Mr Masterson for warming the boys up before their races. Many boys ran massive personal bests over a flat course on a cool evening any distance runners preferred race conditions. While the journey (and traffic home) was long, the commitment of the boys and parents was rewarded with some tremendous break-through runs. Some boys are starting to look and speak like distance runners it s infectious! This week s Lead-up hosted by St Patrick s College has been cancelled due to a number of schools not attending. The boys can do a 20 minute run at home instead. Well done to all runners. Mr Pincott Training Monday & Wednesday 7am to 8am MBBC Advanced Cross Country Training with Pat Clohessy (invitation only) Wednesday 3pm to 6pm UQSport Athletics Centre Week 2 Friday 1 May Week 3 Friday 8 May Week 4 Friday 15 May Week 5 Friday 22 May Week 6 Friday 29 May Week 7 Wednesday 3 June Newsletter Editor: Marcus Fogg Secretary: Marcus Fogg CIC X-Country Lead-up s BGS host Victoria Park, Gregory Terrace Iona host Davine Oval parking North Rd entrance BBC host Marist Brothers Rosalie Playing Fields, Sprenger St, Fig Tree Pocket St Patrick s College host Curlew Park CANCELLED St Paul s College MBBC to bus boys 12pm start CIC Cross Country St Paul s College Session 6 x 1 lap of oval (1 min recovery) 3 x 100m strides 10 minute warm-down and stretch CIC Cross Country Training Term 2 Week 5 Monday Tuesday Wednesday Thursday Friday Saturday Sunday 10 minute warm-up Rest Hills Met East XC 20 minute Optional minute no Training run minute jog run 10 minute warm up 6 x MBBC Golf Mania Hill Run up the Golf Mania Hills and jog down the MBBC Dirt Hill for recovery 10 minute warm down

2 Race Report This week, Brisbane Boys College played host to the third Lead-up for the CIC Cross Country Carnival. The under 9 runners ran as a separate age group of approximately 40 runners. Liam and Joshua ran strong races, finishing with a sprint. The under 10 boys, Toby and Anthony, missed the start of their race and ran in the under 11 race. Running against older boys, including Ryan, Riley and Alasdair from MBBC, they could run without pressure and produced massive personal bests. All under 11 boys also ran personal bests. Riley was particularly stoked about breaking the 9 minute barrier a goal set at the start of the season. The under 12 and 13 boys were disappointed at their placing in a strong field, however, when informed of the times they ran they were exceptionally happy. Dylan Hrstich knocked almost four and half minutes off his personal best! It was pleasing to see the boys stick to a race plan of cruising out strongly with a view to run the second half of the race faster than the first half. With this mentality their performances should improve gradually. Mr Pincott Advanced Cross Country Program UQ Sport Athletics Centre Based on the results from the MBBC Cross Country Carnival a number of boys were invited to be part of an Advanced Cross Country Program. Over the past four weeks up to 20 students have travelled to the UQSport Athletics Centre at the University of Queensland, St Lucia, to be coached by distance running and coaching legend, Mr Pat Clohessy. Briefly, Pat has coached at least one athlete to every Olympic Games from 1972 to The boys can attest to the tremendous amounts of generosity, encouragement and advice given by Pat. Pat has been an invaluable support in helping put together the cross country training program for the CIC cross country runners. The training priorities, he has advised, for the young athlete include: Group training Gradual adaptation Long, continuous runs 20 minutes plus Recovery runs Speed development The boys will travel to the University of Queensland for two more weeks as a lead-in to the CIC Cross Country. Pat, Mr Pincott and the CIC Cross Country boys at UQ training on the Hill

3 Race Results and In an effort to provide all cross country runners with a chance of success (and winning), an intra-school handicap will run concurrently with the CIC Lead-up s. How does the handicap system work? The position of each MBBC runner at the first Lead-up will be recorded. That position will be each student s initial handicap mark. At the next Lead-up, each student s position will again be recorded and compared to their handicap. If a student s initial handicap was 17 and he ran 15 th in the following week s Lead-up, he would a 2 under par. If he ran 20 th they would a 3 over par. The person to the most under their handicap will receive a prize. The handicap mark will be the position the student came in the previous week s Lead-up. Name (u/9) BGS Race Results and BBC Connor Roduner Jack Taggart Cooper Redhead Nicholas Christofis Liam Weir Fred Stevens Joshua Sloman Name (u/10) BGS BBC Adam Fogg Tavis Bancroft Toby Masterson Liam Wallis Anthony Hammer Brant Barr Lachlan Deer Ben Luck Name (u/11) BGS BBC Owain Thomas Alasdair Stewart Riley Carr Nicholas Thompson Ivan Zelich Ryan Kelly Name (u/12 & u/13) BGS BBC Ryan Munro (u/12) Connor Mclean (u/13) Cameron McGregor (u/13) Sam Jones (u/12) Dylan Hrstich (u/12) Jordan Falvey (u/12) Marcus Fogg (u/12)

4 Elite Athlete Profile Name: Melissa Rollinson Representative History: World Junior Track & Field, m - 9th. World Junior Cross- Country, m - 14th. World Junior Cross- Country, m - 9th. Australian Senior Champion 3000m Steeplechase: 1999, 2000, 2001, 2002, Australian Senior Championships, m - 3 rd,, m Steeplechase - 2nd Goodwill Games, m Steeplechase - 1st. Commonwealth Games m Steeplechase - 2nd. World Cross- Country m - 11th. World Cross- Country m - 26th. Personal Bests: 800m - 2:05, 1500m - 4:09, mile - 4:31, 3000m - 8:54, 2000m steeplechase - 6:20, 3000m steeplechase - 9:24 Best Event/ Favourite Race: The 3000m steeplechase is my best event. My favourite race is the 3000m and cross country. Key Tips: 1. Cross Country is an endurance event and many young athletes feel they have to run a lot of km's to do well. A great tip is to mix up your training, do some on the bike and some in the water, either swimming or deep water running. This way you re still training hard but not putting so much pressure on your joints. 2. Run hill sprints once a week - this will give you the strength needed for cross country running. Sprint up a hill (15-20sec) and walk or slowly jog down. 3. Walk over the cross country course before you race. If you are anything like me you'll get lost and if you re leading you'll take half the field off course with you. I've done this more than once :-) Coming next week we hear from Mitch Kealey a local athlete from Brisbane!

5 Weekly Challenge Run with all family members for 20 minutes CIC Cross Country Photographs If you have any photographs of the weekly meets that you would like to include in the Yearbook or weekly Cross Country newsletter, please these photographs to Mr Pincott Liam and Joshua at the start of their race Toby storming home in the u/11 race Owain, Liam, Joshua and Mum

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