Sunday, August 27, 2017

Practice update week of 8/28/17

We wanted to remind everyone that practice will be held Monday-Friday this week from 3-5 pm. We will be training at BK unless otherwise noted...we will let you know in advance of any training location change. 

Also, it's been brought to our attention that Rochester Running, a local run specialty store is owned by a BK alumnus. Rochester Running is located on Mt. Hope Ave, in College Town. I am not familiar with the inventory they stock or what services they provide for fitting (but I will find out soon!) just thought it would be nice to for everyone to know BK has a deeper connection to the running community. 

We look forward to seeing you all at practice this week and in the classroom soon!

Tuesday, August 22, 2017

Put a sock in it!

Running socks are an often overlooked part of your run.

You’ve thought of everything; new trainers, spikes, gloves, hat. You’ve planned everything from training and nutrition to compression shorts and sports bra. Yet, there is one item you’ve overlooked that can result in injury. I’m talking about socks, running socks.

We wear cotton clothing for nearly every aspect of daily life and cotton is the mainstay of most wardrobes. But have you ever noticed someone playing or exercising in a cotton tee shirt? The shirt is soaked with sweat and the neckline is usually sagging, right?

So, why are cotton socks bad?
It’s not so much that cotton socks are bad, they’re just not good for running. The qualities of cotton make socks fine for daily use, but when it comes to running, these same qualities can lead to soft tissue injury of the foot...blisters. Make no mistake, blisters on the foot can be a serious issue for any athlete. Blisters can derail a training plan, a race, or even an entire season. In the worst case, blisters can lead to poor running mechanics and invite further injury as well as increase the risk of infection.

Cotton holds moisture (remember the soaked, saggy cotton tee shirt) and cotton socks cannot dissipate moisture. Moisture creates friction and “hot spots” that can lead to blisters. Have you ever finished a run and had your feet feel as if they were on fire? Chances are that burning feeling was caused by the friction of moist socks against the already moist skin and an inability to release trapped moisture.

Cotton socks have a difficult time holding their shape when they are exposed to moisture. When cotton socks get moist or wet, they tend to slide down the foot. Low cut cotton socks are particularly problematic with this. I’ll never forget running the Shoreline Half a few years ago wearing the cotton socks I’d mistakenly packed. The low cut socks started to drift down my ankle and within a few miles, they were slipping all the way to the arch of my foot. It got so bad, that the sock-liner started to wrinkle inside my shoe! I spend the next 10 or so miles stopping to pull the socks up every few minutes. It was terrible.

What should I look for in running socks?
Just like shoes, you have to find the best fitting sock for your foot and shoe. Yea, bring your running shoes with you when you buy socks. You’ll want to try on a sock with your shoes and I’d encourage you to do so. If the store you’re at won't let you try on socks with your shoes...don’t buy them there. Period. Socks take on a different feel when putting inside your shoes and you may find that they change the way your shoe fits. You may have to lace your shoes differently or adjust inserts if you have them.

Balega and Smartwool are just two of the many manufacturers of running socks. Running socks come in various thicknesses and heights. Some are more padded in the heel while others are thin all from top to toe.  

Considerations when purchasing a running sock:

  • Padding: do you like thick or thin socks?
  • Height: do you like ankle high or “no show” length?
  • How do they fit inside your shoes? Keep in mind that, if you’ve never worn running socks before, your shoes may fit differently and you may need to re-lace. Remember, only buy your running socks from a store that lets you try them on in your shoes!
  • Do the socks have compression in the mid-foot? A good, firm, snug feel around the mid-foot is important for support and keeping the sock in place.

New runners display good form

Good running form is an essential part of overall health. As endurance athletes, we have to give ourselves permission and time to practice the pieces of our running form. Much the same way a baseball player practices batting and catching or a basketball player practices free-throws and dribbling, a runner must practice maintaining posture/body lean, shoulder position, arm swing, stride, cadence, foot strike, and breathing. 

In the video below we see two of our newest runners putting all those pieces together. Emily and Morgan present a good example to follow. 

Thursday, August 17, 2017

XC Updates for 8/17

We have several updates to pass along:

Kimora Jones was named Runner of the Day by Coach Sloan for 8/17! Well done, Kimora.

Meet Schedule - Information about the Section V meets is coming in. A tentative meet schedule has been posted to the team site, on a NEW meet schedule page. Please note that the Private-Parochial League meets have not been scheduled yet. We will update everyone as soon as possible. Also, the meet schedule page now includes a list of links directly to the coach's information from the meet organizers.

Practice Schedule - The practice schedule has been updated. Please see the practice schedule page for details.  Beginning August 21 we will practice from 8-10 am. Our practice schedule for next week is Monday, Tuesday, Thursday, Friday 8-10 am. There is NO Practice Wednesday 8/23.

Team Store - XC 2017 is now open! Find items that I've picked out specifically for our team.
There is also spiritwear available for your family and friends.
Check out the shop details below.

    - Store Open From: August 14 - August 21, 2017
If you have any questions, feel free to call or text Coach Russotti. 

Tuesday, August 15, 2017

Summer training ends, regular season practice begins

Dear BK Cross Country family,

Your coaches would like to congratulate you on completing our BK Running Club summer training program. If you've participated in each of the summer sessions you would have completed over 100 miles of running! We've had a fantastic participation throughout the summer and seen so much improvement. None of this could be done without the parental support and we are thankful for the blessing of so many dedicated families. 

All of our runners and heading into the regular season in great shape, with solid form...and faster than ever. You all have set the stage for a championship season!

As we transition into the regular season on August 14, we ask that you keep a few things in mind: 

Practice will be held at BK Monday, Tuesday, and Wednesday (8/14-16) from 8:-9:30 am. The practice schedule will continue to be updated on the schedule page of our team site. Please check there often as we continue to plan practice times, dates and locations. 

Athletic recertification forms are due to the school nurse by August 14. Physicals are also required for the school year. Please see the sports forms page and the sports policies page of the BK school website ( for further detail. 

It is a good time to think about new running shoes. More than shoes, please keep in mind that running socks, sports bras, gloves, and hats make excellent additions to your running gear. Most of our runners look like they have good shoes but if there is any question, please ask a coach. We hope to have the much awaited "Dalberth XC Package" flyer soon.

And, most importantly, it is not too late to come run with us! You are encouraged to find a friend who may be interested in cross country and bring them to practice. The BK XC program is much more than running - we're all about training the whole body and maintaining solid academic outcomes.

Remember to sleep, eat, and hydrate - with the start of the school year just around the corner, we encourage you to cut down on the electronic device (phone) use, limit social media, and start relearning how to budget your time. It's time to make sure you are well rested, ready for practice and school. 

Thank you for a wonderful summer! 

Thursday, July 27, 2017

Saturday July 29 at BK

We will continue our stride towards a championship season with practice Saturday, July 29, at BK 8-9:30. 

Please remember to bring your water bottles (fill them at home) and dress for the weather. If you haven't been able to join us yet or are still undecided about cross country, it's not too late! Contact a coach and we can get you started, or just come to a workout. 

Get out and exercise! Over the last few weeks, we have seen a steady improvement in everyone's conditioning and ability to run. We talked about team goals, too. All modified team members should be ready to run one to one and a half miles by August 14...without walking or stopping. Varsity runners should be able to run a 5K or 3.1 miles without walking or stopping. Doing so will ensure that our entry into regular season training will progress as planned and you'll be ready for our first meet in early September...That means you have to get out and run on your own! 

Each runner has been given a training template outlining a running workout or a walk-run progression designed to reach your individual mileage goal. If you have questions, ask a coach. Remember, eating well, sleeping well, and hydrating well is as important as training well!

As mentioned earlier, sports physicals and forms are due to the school nurse no later than August 14. Physicals and forms must be up-to-date for any student to be eligible for participation. Here is the link to the BKHS website page containing the forms. If you have questions, please contact a coach as soon as possible.  

Saturday, July 22, 2017

Pre-season notes for July 22

Greetings once again, BKXC Family!

As mentioned earlier, today concluded our fourth week of pre-season work. Think about that...then ask yourself: four weeks ago, could I do what I'm doing now? My guess is (based on what I've seen) that you've all improved-even the veteran athletes-more than you thought possible in just eight training sessions. Maybe it's been your stride or leg work, your arms, your breathing, or just starting a fitness program for the first time, you've all reached a certain level of success. Congratulations!

Now it's time to accept that fact you are capable of more than you know. It's time to believe that you are an athlete-in-training and you are part of the best team BK has to offer!  You are BKXC. 

Only three weeks remain in our pre-season Wednesday/Saturday schedule. Our regular season practices will begin the week of August 14 and our first competition may take place in early September - that schedule is being developed and will be posted shortly. It's important to set a few team goals as we prepare to transition to the regular season:
1: For experienced/veteran runners - You should be able to run 5K (3.1 miles) without stopping. 
2: For new and modified runners - You should be able to run 2.4K (1.5 miles) without stopping. 

We suggest the following:
1: Do your running at home as often as you can. If you need extra help, contact a coach. We can set up extra sessions as needed.
2: Do your core training...everyday 
3: Get into gear: shoes, socks, sports bra's, water bottle, foam roller/massage stick are just a few of the basics. For detailed information on these items, see the article Shoe and Gear Notes on our team site ( Remember: if you are unsure of what to get, you can call/text or send a picture to Coach Russotti. We want to be sure you get the best gear at the most affordable price!

Getting the word out - now that you've experienced BKXC, reach out to a friend who might want to give this a try and bring them to practice. Parents are always welcome to workout with us too! If you haven't been to a workout with us yet, it's not too late! Contact Coach Russott as soon as possible. 

Remember: follow us on Twitter @BKXCTF, join us on Facebook (send a friend request to Rick Russotti and I will add you), sign up for email updates on our team site

Thank you for all the family support and getting the kids to our various running venues!