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New Cross Country season, new day for Ravens
Important dates/points entering the 2020 season
While the Covid-19 situation is still in full swing, there are many unanswered questions with regard to the upcoming Cross Country season. However, it is smart for the Ravens to begin putting things in place and taking advantage of the less physically demanding situation to build your mileage.
In other words, your cross country off-season training is beginning in May, not the second week of June. That means you have extra time to gradually build up your miles, without risk of injury. So, it is the recommendation of the coaching staff, though the bulk of the distance runners are already so committed, that you start on May 1, ensuring you get 25-30 miles per week. If you are further along, then you should be at 40-45 miles per week. That number will increase and a very detailed XC schedule for May, June and July will be posted later.
The cross country season runs from early August to the state championships the first week in November. The races are 5K (3.1 miles) and we average one race a week. It is a fall sport so training begins in summer. Also, be careful of dates, since some collide with SAT/ACT testing dates. Plan accordingly.
KEY DATES: We have a few dates that appear to be locked in, so you might want to put them down in your calendar. Others are being worked on and a final and OFFICIAL XC Schedule will be posted by mid-May. In the meantime, reserve the following (tentative) dates:
July 27: First day of XC season
Aug. 18: West Hills Invitational (Al Lopez, 5 pm)
Aug.22: Jim Ryun Invitational, Holloway Park, 7:30 am
Aug. 28: Babe Zaharias Invite (Tampa)
Sept. 5: Florida Horse Park Invite (Ocala)
Sept. 12: North Port Invitational (Port Charlotte)
Sept. 17: Rogers Park Invitaitonal (Roger's Park Golf Course)
Sept. 26: FL Runners Invite (Holloway Park, Lakeland)
Oct. 3: FSU Pre State (Tally)
Oct. 13: County Championships, Al Lopez Park, 5 pm
Oct. 15: Senior Spaghetti Run, at Alonso
Oct. 22: Districts, Rogers Park Golf Course (Tampa, 8 am)
Oct. 31: Regionals (Lake Region High School)
Nov.7: State Championships (Tally)
NEW ATHLETES: A new year brings new opportunities. So, this is an opportunity for returners to recruit. We are challenging each of you to bring ONE friend to the team. Just one.This is particularly necessary for the girls team, which has very few athletes. Members of the track team who are not participating in football, cheerleading or volleyball are "strongly urged," to be a part of the cross country program. Swimmers have always done double-duty and we welcome them back.
Proper shoes: Cross country runners need good shoes. Please make sure you have a good pair of running shoes, with solid ankle support. Ankle, knee, lower back, hip and shin splint issues commonly arise because of poor shoes.
Stay Hydrated: Hydration is critical and does not start the morning of a workout or a race. Please, please, please, begin your hydration 24-hours BEFORE you are scheduled to go for a run.
Watch the weather: It is the directive of the coaching staff that practices will be held at times where the danger of heat exhaustion is minimized. Therefore, we recommend those of you running on your own try to do so in the early morning or late afternoon. Running during the hottest times of the day is NOT the recommendation of the coaching staff and far too risky. DO NOT DO IT! Similarly, we will not be training in any weather that puts athletes at risk. If there's potential lightning, for instance, DO NOT go for a run.
Summer time is XC time: Sorry, but cross country is a fall sport, which means preseason conditioning is during the summer. If you are enrolled in a fall sport, then you are expected to respect the value of preseason conditioning, and dedicate time during the summer to get your mileage. This is what you signed up for. Our other fall sports – like football and cheerleading - have been conditioning all summer long.
Mandatory practices soon: The first day of mandatory cross-country practice is tentatively Monday, July 27th. It would be counter-productive to success if athletes assume that they can start training on that day. We likely will have double session practices that Monday, one practice on Tuesday (July 28), double sessions on Wednesday (July 29) to start that week. That's a hectic start and your conditioning will be evaluated, in other words you will be expected to be in shape. Also, attendance will be taken and no student athlete without complete clearance from the county will be allowed to practice. If you don’t practice, you don’t compete.
Morning Sessions: Over the past two seasons, we implemented morning workouts to ease the heat and homework burden. They were the two most successful seasons in school history. Morning workouts will return this year. An exact schedule of what days will be in the morning has not been determined but anticipate two-three mornings a week. Seldom do we work on a Monday morning, since we have early release opportunities.
No tryouts: We do not have tryouts in the traditional sense, since all Ravens are welcome to be a part of the team. But, based on conditioning levels through the first few weeks of the season, the coaching staff will determine whether a student athlete is prepared for the season opener or not. Athletes, whether new or returners, who are not yet ready WILL NOT RUN in any varsity/junior varsity race until they have put in sufficient work.
Paperwork: This was never a frivolous issue, but it is under maximum scrutiny now. ALL paperwork must be completed on line. ALL. If your name is not cleared on Home Campus, which is the County’s and State’s vetting system, you are NOT ALLOWED to participate in any team related activity, such as but not limited to team runs during the week, team runs on a Saturday morning, potential participation in camps.
Regards
Roger Mills
Head Coach Boys and Girls Cross Country
4A District 3
(Oct. 22, 2019)
Tabitha Suggs 20:18 (PR)
Gabbie Santeiro 21:32
Jasmine Valle 21:44
Nathalia Mallo 22:26 (PR)
Skyler Gillett 22:30 (PR)
Nicole Martocchio 26:39 (PR)
Natalee Burdette 29:23
Emma Coyne 31:15
Raekwon Hopkins 16:52 (PR)
Kevin Velasquez 18:33
Cameron Howe 18:38 (PR)
Andrew Vega 18:38 (PR)
Ryan Winslow 19:06
Hunter King 19:50
Zack Kremkau 20:35 (PR)
Connor Murray 21:02
Colind Duong 22:51 (PR)
Hillsborough County Championships
(Oct. 15, 2019)
Tabitha Suggs 20:28
Gabbi Santeiro 21:53
Skyler Gillett 22:32 (PR)
Nathalia Mallo 23:48
Nicole Martocchio 28:17 (PR)
Natalee Burdette 28:18 (PR)
Emma Coyne 28:48
Raekwon Hopkins 17:04
Cameron Howe 18:56 (PR)
Connor Murray 19:15 (PR)
Andrew Vega 19:21
Hunter King 19:36 (PR)
Zack Kremkau 20:51
Colin Duong 23:30 (PR)
FSU Invite
(Oct.12, 2019)
Tabitha Suggs 20:35
Jasmine Valle 21:41
Gabbi Santeiro 21:51
Skyler Gillett 22:50 (PR)
Nathalia Mallo 23:47 (PR)
Raekwon Hopkins 17:23
Kevin Velazquez 18:28
Andrew Vega 19:12 (PR)
Cameron Howe 19:21 (PR)
Ryan Winslow 19:41
Hunter King 21:08
Wharton/USF Invite
(Oct 5, 2019)
Tabitha Suggs 20:28 (PR)
Jasmine Valle 21:54
Gabbi Santeiro 22:56
Skyler Gillett 24:33
Natalia Mallo 24:40 (PR)
Nicole Martocchio 30:04 (PR)
Raekwon Hopkins 18:06
Kevin Velasquez 18:56
Ryan Winslow 19:06 (PR)
Andrew Vega 19:19 (PR)
Cameron Howe 19:29 (PR)
Connor Murray 19:51 (PR)
Zack Kremkau 20:26 (PR)
Colin Duong 23:44 (PR)
Freshman/Sophomore Meet
(Oct. 3, 2019)
Nicole Martocchio 32:15 (PR)
Natalee Burdette 32:22
Raekwon Hopkins 18:54
Zack Kremkau 21:46
Colin Duong 25:12
Leto Invite
(Sept. 24, 2019)
Skyler Gillett 23:04 (PR)
Natalia Mallo 25:07 (PR)
Amy Eichler 30:16 (PR)
Nicole Martocchio 32:04
Natalee Burdette 33:17 (PR)
Raekwon Hopkins 19:37
Zack Kremkau 21:04 (PR)
Colin Duong 26:53
Mitchel Invite
(Sept. 21, 2019)
Tabitha Suggs 22:02
Jasmine Valle 22:44
Gabbi Santeiro 23:33
Skyler Gillett 25:22
Natalia Mallo 26:15
Emma Coyne 27:08
Amy Eichler 33:17
Nicole Martocchio 31:03 (PR)
Natalee Burdette 37:41
Kevin Velasquez 19:45
Ryan Winslow 19:52
Andrew Vega 20:25
Connor Murray 20:38 (PR)
Cameron Howe 20:39
Hunter King 21:32
Zack Kremkau 21:42 (PR)
West Hillsborough Invite
(Sept. 17, 2019)
Tabitha Suggs 21:01
Gabbie Santeiro 22:05
Jasmine Vallle 22:10
Emma Coyne 26:50
Amy Eichler 32:33 (PR)
Nicole Martocchio 32:34
Kevin Velasquez 19:02
Andrew Vega 19:21
Ryan Winslow 19:44
Cameron Howe 20:20
Hunter King 20:43
Connor Murray 20:56
Zack Kremkau 22:32 (PR)
Colin Duong 25:55 (PR)
Seffner Invitational
(Sept 14, 2019)
Tabitha Suggs 21:17
Jasmine Valle 22:19
Gabbi Santeiro 22:39
Emma Coyne 28:09
Amy Eichler 34:04
Kevin Velasquez 19:11
Ryan Winslow 19:31
Andrew Vega 19:34
Connor Murray 21:03
Cameron Howe 21:04
Zack Kremkau 22:14
Colin Duong 26:55
Florida Horse Park Invite
(Sept.7, 2019)
Tabitha Suggs 20:30 (PR)
Jasmine Valle 21:25
Gabbi Santiro 21:55
Skyler Gillett 23:46 (PR)
Emma Coyne 29:00
Abbie Kohler 31:34
Nicole Martocchio 32:25 (PR)
Kevin Velasquez 18:25 (PR)
Andrew Vega 19:29
Hunter King 19:50
Ryan Winslow 19:52 (PR)
Cameron Howe 20:14 (PR)
Connor Murray 20:57 (PR)
Zach Kremkau 22:19 (PR)
Colin Duong 26:19 (PR)
Lecanto Invite
(Aug. 31, 2019)
Tabby Suggs 21:06
Jasmine Valle 21:59
Gabbi Santeiro 23:30
Skyler Gillett 24:41
Abbi Kohler 29:52
Amy Eichler 34:09
Nicole Martocchio 35:53
Kevin Velasquez 19:55
Ryan Winslow 20:06
Andrew Vega 20:24
Hunter King 20:38
Cameron Howe 20:46 (PR)
Zach Kremkau 22:40
Colin Duong 27:50
Jim Ryun Invite
(Aug. 24, 2019)
Tabby Suggs 21:54
Jasmine Valle 22:24
Skyler Gillett 25:08
Abbi Kohler 33:14
Raekwon Hopkins 17:21
Kevin Velasquez 19:56
Andrew Vega 20:08
Ryan Winslow 20:33
Cameron Howe 21:52
Connor Murray 22:07
Zack Kremkau 24:42
Colin Duong 30:04