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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 

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