Sunday, December 24, 2017

Training Break, December, 2017

Merry Christmas and Happy New Year!

Bishop Kearney Track and Field is now on a training break. We will resume regular practice when we return to school on January 2, 2018. You may have noticed a meet scheduled for December 30 at Hobart listed on the Section V scheduleWe have decided to opt out of that meet

Many of you have been training consistently since summer for cross country, soccer, volleyball, or football. Some of you train for multiple sports outside of school. Others have just begun training at the start of our track season. In either case, you've been training hard in track since November and it is time to rest your body. As a fitness professional, personal trainer, registered nurse, and a father bleive me when I say that taking a short training break will not endanger your fitness in any way! In fact, taking a training break may improve your preformance and help keep you healthy. 

Why is this training break important?
Consistent physical activity is proven to promote good overall health. Bone density, muscular strength, cardiovascular endurance, and academic functioning are improved with regular exercise. 

There is a downside to overtraining. 
Training for prolonged periods can put a strain on the immune system and promote fatigue. Both are counterproductive. This is especially true for endurance athletes - XC runners and soccer players- are particularly vulnerable. It's no secret that seasonal illnesses have crept into our team. Overtraining (or more correctly, overreaching) can make even the fittest athlete more susceptible to these seasonal illnesses as well as associated musculoskeletal and soft tissues injuries. Additionally, programmed training breaks within a periodized training program may reduce or eliminate the Female Athlete Triad and Relative Energy Deficiency in Sport. 

What is periodization?
Periodization is a method of scheduling and planning physical training into an organized program to meet a long-term goal. The training break period is as important as the initiation period (assessing fitness), pre-competition period (getting ready for track meets), and maintenance period (steady plateaued training) to overall health and performance longevity of the student-athlete. 

What does a "training break" look like?
For the purposes of BK T&F, our break will take the "active rest" approach. That is all athletes will be encouraged to remain mobile through activities of daily life and engage in mild core fitness activity. Physical fitness can be maintained with daily walks, outside if possible, or simply walking often during the day. That is, don't lay around on the couch binge watching Netflix for days! 

Wash your hands often or use hand sanitizer. One of the simplest ways to keep yourself healthy is to wash your hands. According to the Centers for Disease Control and Prevention, simply washing your hands can help prevent colds, flu, and other illnesses. 

Remain active by walking often, outside whenever possible. Participating in household chores and shoveling snow is also a good way to stay active. 

Winter means cold, dry air and the need hydrate all day long. Keep yourself hydrated with water or mild electrolyte drink. Avoid sugary drinks, sodas...and energy drinks. Don't share water bottles!
Maintain or increase your daily calorie intake. Take in as much fresh fruits and vegetables as possible. Don't be afraid to enjoy the good food that comes with the holidays!
Sleep. Get more of it. Period. Go to bed thirty minutes early every night - no mobile devices - just an extra half-hour of sleep. 

Limit social media (or eliminate). It's easy to get wrapped up in social media given the extra time outside of a structured school day. Spending excessive time on social media has shown to increase stress in users of all age groups. Excercise science is beginning to prove that "mobile devices limit mobility" and actually deter people from engaging in an active lifestyle. Try limiting yourself to an hour a day of social media. 

Complete a daily core training session. 10 Core Exercises for Triathletes is a quick, basic core series. Craig Alexanders core workout is a bit more complex. Either one or both of these routines will keep you mobile and maintain core strength during a training break. Feel free to pick-and-choose movements from both to make your own program.

Finally, thank you to our supportive family members who have braved the roads and late nights to be with us at the meets. It means the world to us to have you all there! 

On behalf of Coach Smith, we wish you all the best this holiday season has to offer!

Merry Christmas!

Tuesday, December 19, 2017

Class, Block, Region 2017/2018

Good morning all - 

Several emails have come in with questions regarding the track schedule as listed in the RWTL handbook. Admittedly, this can be quite confusing and difficult to decipher. The Rochester Winter Track League is divided by sectional "class", by regions, and by blocks. Bishop Kearney is scheduled in Sectional Class D, Block B, and West Region. I hope the graphic below makes this a bit easier to understand. 

As always, feel free to email or call!
Merry Christmas!

Wednesday, December 13, 2017

TWiT Update Christmas Break Schedule

Seasons Greetings, everyone!

I neglected to account for the December 18 & 19 "days of service" in the training calendar and want to inform you all of the following adjustments:
  • There will be VAR/MOD practice Monday, December 18, 3:15-5:00 pm.
  • There will be no practice on Tuesday, December 19, due to the 1/2 day of school. 
We will have combined varsity and modified practice on Wednesday and Thursday but would like to respect the time and transportation needs that we all have this time of year. We know that many parents will be working while the kids are on break and getting them to practice at 3:15 may prove difficult. In an effort to get the practices in and be prepared for the meet on Friday, December 22, we can be flexible with the time of our practices but need your input. 

I neglected to include a few bits of information in the last TWiT email. Please pardon the additional email blast, but we want to be sure everyone has the latest practice and meet info going into Christmas break.

Week of 12/18 to 12/22
Practice Monday 12/18 and Thursday 12/21 for modified and varsity teams.

Week of 12/25 to 12/30
We will be on a training break from 12/23 to 1/2/18 - There will be no meet 12/30Regular practice will begin again on 1/2/18.

The team website has been updated and an updated schedule (.PDF) was emailed home. 

Have a great day!

As a reminder: the track team will be on a training cycle break from December 23 to January 1. We will return to regular practices on January 2, with the return to school. 

Thank you all!

Saturday, December 9, 2017

TWiT Dec 9-16, 2017

Welcome to the first week of competition - 

Varsity meet at Brockport - West Regional Meet
Our varsity team made a big impression in our season-opening meet. It was a night of many personal bests, sectional qualifiers, and team records with several athletes making their track debut. 

Evan Stevely beat his own record in the 300 meter (finishing 7th overall) to set a new team record of 1:30.30. Jahlique Johnson continues his winning streak in the high jump, clearing a new personal and team record of six feet - to finish first in the overall competition. Jahlique also beat his best in the 55 meter, finishing the sprint in an amazing 6.91 seconds to finish 11th overall. Michelle Russotti took third in the overall shot put with a personal best, team record distance of 28 feet 3 inches. Alicia Opett ran a technically solid 1500 meter race to finish 7th overall. 

Jahlique, Evan, Alicia, and Michelle have secured a sectional competition spot in our first meet!

All-in-all each track discipline (distance crew, sprinters, and throwers) all exceeded our expectations!

It important to note that a West regional meet includes schools outside of Class D. Our athletes were competing against much larger schools such as Greece, Gates, Churchville, Hilton, and Brockport as well as Aquinas and several City schools.

Practice this week

We will continue our varsity/modified split practice schedule as it provides the ability to appropriately supervise and coach the athletes. Varsity will train M/T & Th 3:15-5, modified will train W/F 3:15-5. 
Our next scheduled meet is Saturday, December 16 at Houghton College (directions) and is scheduled for 5-11 pm. The team busses must leave Bishop Kearney by 2:30 pm. We estimate a return to BK between 12-1:00 am. The meet will take place at the Kerr-Pegula Field House. This is a WEST REGION varsity and modified meet. Please see the handbook for further details. 
For those planning to attend the meet, we usually set up team camp on the stadium seating towards the left side. Houghton is a fantastic spectator venue. Keep in mind that there will be 2500 or more athletes participating and many events occurring simultaneously. 

What to bring (and not to bring) to a track meet
Since this may be the first meet some, and certainly a long one for all, a list of do's and don'ts is in order:
Do: Bring homework or a book extra clothes, appropriate food and beverage items (concessions are available but wildly expensive), plan to keep all mobile devices out of sight. Bring a water bottle, foam roller or another such device.  
Don't: Bring unnecessary electronics and avoid bringing your school laptop, - there is usually no WiFi there and limited cellular reception in the building. There is extremely limited access to power outlets as well. 

Looking ahead to the Christmas/New Year's break

We will practice December 18-21 and have a meet at Brockport (thankfully) on the 22nd. You'll  note that practice times are TBA as we need to discuss who and how many kids will have transportation to practice - our goal is to be a flexible as possible, understanding that most people will have to work, yet keep the athletes ready to compete on 12/22. Your input regarding practice times for this period is welcome. Furthermore, we have decided not to participate in the December 30th meet and will keep the team on a training break from December 23 to January 2, 2018. 

I'd like to close by recognizing the efforts new additions to the varsity team:
Laura Brumfield - sprints/relay
Kaia Claffey - Race Walk (first BK girl in at least 10 years)
Kenny DeBott - Throws
KoLynn Dehaney - sprints/relay
D'Asia Johnson - Throws
Mark Valenti - Sprint/Mid-distance
Each one of these athletes have put forth a wonderful effort and enriched our program with their talents. We are fortunate to have them. 

Sunday, December 3, 2017

A Guide to Understanding Track

I've put together a quick reference guide to understanding Indoor Track. It is by no means comprehensive, but covers basic information related to the schedule, the handbook, sectional standards, and competition. A  list of links is also provided. Click here to view the guide

I hope this will help! Please contact me with any questions. 

Saturday, December 2, 2017

TWiT 12/4 - 12/9/2017

Welcome to this Week in Track (TWiT) for December 4-9, 2017

Practice Schedule

The varsity team will practice 3:15-5 pm Monday, Tuesday, and Thursday. The Modified team will practice Wednesday only due to the meet on Friday. 
I know that there has been some confusion related to the practice schedule. I want to apologize and thank you for your patience. In an effort to decrease confusion, a PDF of the schedule is attached and a paper copy will be available to all members. 

The first varsity meet is this week
Friday, December 8, is the first varsity meet. This varsity only meet will be at SUNY Brockport and is scheduled for 6-11 pm. The bus is scheduled to leave BK at 4:15 pm sharp. Our estimated return to BK/pick up time is 11:30-11:45 pm. The meet line up will be completed later this week, pending academic eligibility checks.

Speaking of Academic Eligibility...
Academic eligibility check will be conducted on December 4. Any athlete failing two or more subjects will not be allowed to participate in track for a period of two weeks. To be clear, this is a team policy at the discretion of the coach. Students who are failing one subject will be allowed to participate as usual but will be required to meet with a coach to discuss improvement planning. Again, this is a team policy at the discretion of the coach. 

Physical Exams and Sport Recertification
All students are required to have a physical exam and sports recertification form turned in to the school nurse per policy. Physicals are due before the first meet (12/5) and recertification forms are due immediately. All forms must be turned in to the school nurse.

Varsity Uniform Day
In keeping with BK Track tradition, we will have our uniform day on December 7. This is the day the team receives their uniforms and participates in teambuilding exercises.

Family Help
Family members are always welcome at any of our track functions. If you'd like to come to a meet, we'd love to see you there. FYI-there may be admission charged at some venues. 

Christmass Gifts and Stocking Stuffers
Looking for that perfect gift for the track athlete in your life? Consider:

Running socks - support the feet, reduce friction...and odor
Calf compression sleeves - support the lower leg and reduce muscle vibration, improved blood flow
Sports bra - proper support for our young ladies is important at any age or stage of development
Shoes - training shoes or racing spikes
Foam/massage roller  - help with recovery, warm up, and injury prevention
Self-tying shoelaces (Ryan Lewis only) 
Water bottles - can never have enough!

If you have any gear questions, feel free to contact a coach!

Thank you for your continued support.

Thursday, November 16, 2017

Indoor Track - It's time for your physical and recertifications

Who's ready for Indoor Track Season?

I'm building the new email list to reflect the 80 athletes who have joined the track team. You can look forward to another round of uplifting and informative messages soon!

In the meantime, please get those physical exams, sports recertifications, or both, done and turned into the school nurse. Physicals must be done by 12/5. Recerts are due now.

Also, our team website has been updated for the 2017/18 track season. The practice and meet calendars are updated and live as of today.

You'll notice a change in the way we're managing practices - we've split varsity and modified due to a large number of athletes. We realize that this may cause some confusion and logistical problems, but the change was necessary for safety and to ensure that each athlete received the attention of the coaching staff that they deserve.

More to follow...
Coach Russotti

Friday, November 3, 2017

Sectional Meet 11/4

Section V Championship Meet
The Section V meet (a.k.a. Sectionals) will be held on November 4th at Wayne High School.

Thank you to all who volunteered to drive our team to the meet.  There may be a $5.00 charge to park...yes, even if you are driving the kids...

We would like to leave BK around 9 am.  Boys run first at 11, followed by girls at noon. I'd expect to be back to school no later than 1:15 or so.

Thank you all, again, for helping get our athletes through a most successful season!

The section below is taken from the Section V website
Sectional Parking
Due to the large amount of schools attending XC sectionals Saturday at Wayne Central we have arranged alternative parking for the buses transporting XC athletes.  If you could let your transportation department and coaches know your buses will drop your athletes off at the HS and then proceed to park in the Big Lot parking lot which is located at 1250 Route 104 right down the street from the school.  Please have them park away from the building closer to the street.  Sorry for the inconvenience and thanks for your help.

 I have attached a map of the XC course, bus drop off and parking for spectators.  Spectators can park in the lots at the HS, MS, Wayne Primary and Wayne Elementary.  Thanks for your help in making this day run smooth.

Thursday, October 26, 2017

PPL, Party, Sectionals, Track

Dear athletes and family,

Let's start this update with a hearty salute to our girl's varsity team for bringing home the second place trophy from the RCAC meet last Tuesday! Congratulations to Ryan, Emily, and Alica for proving what your coaches have known all along; BK Cross County is as good as any other team!  Your collective effort drives our team and legitimizes our sport - and that is the real prize. We have had the most spectacular season in memory and will continue to progress. 

Private-Parochial Championship
The PPL Championship will be held at Roberts Wesleyan College on Saturday, October 28. Race start time is 9:30 am and the van will leave BK at 8:00 am. Please let a coach know if you will not be traveling in the van. This varsity-only event is well-organized and runs quickly. All are encouraged to come support the varsity team at this meet. 

End of season party
In keeping with tradition, we will hold our annual recognition party on October 28 at 4:00 pm in the BK cafeteria. We ask that all athletes and their family join us for this dish-to-pass event. Mrs. Lewis has graciously volunteered to organize the party. Please RSVP to her directly [michele lewis <>] you may also visit BK Running Sports on Facebook. Thank you, Michelle!

Section V Championship Meet
The Section V meet (a.k.a. Sectionals) will be held on November 4th at Wayne High School. We will pass along details as they become available. 

Indoor Track
If you thought cross country was "like fun...only different" just wait until indoor track starts! We will begin tryouts the week of November 6 - don't panic - these first few practices are optional for XC and other in-season athletes (soccer/volleyball) who are competing in their respective championships. Rumor has it that we can expect 70 or more kids trying out for track this year! The help of our returning track athletes would be most welcomed during tryout week! Please let me know if you are planning to come. 

Thank you all for a most spectacular season!

Friday, October 20, 2017

Marion Invite 10/21

Hello everyone - 

Just a quick reminder about our last invitational of the season...The Marion Invitational is Saturday, October 21 at Marion High School (4034 Warner Road Marion, NY). Click here to view the official information sheet containing race times and course map. 

We will leave BK at 7:15 am Saturday. Please dress for the weather and bring an appropriate amount of fluid and nutritious snacks. 

If you will NOT be traveling with the team, please let a coach know. 

Thank you!

Friday, October 6, 2017

Updated update for 10/7-10/14

Hello, everyone - 

Please excuse the additional email as I hope to clarify a few points of confusion:
  • 10/7 West Seneca meet: This is varsity only. Modified runners do not need to attend. If anyone would like to come support, please understand the time commitment and let a coach know as soon as possible. 
  • Practice next week: We will not practice on Monday 10/9 or Wednesday 10/11. 
  • We will run in the PPL meet (@ Grace and Truth) on Tuesday 10/10 and have practice (3:15-5:15 pm) Thursday 10/12 and Friday 10/13. 
  • There is no meet on Saturday 10/14. 
It is our hope that the added time off will provide some well-earned rest. We will return to a normal cross country life of training the week of October 16 as we begin the last three weeks of the 2017 season. Please see the team calendar for details. 

Coach Russotti

Friday, September 29, 2017

Update for McQuaid Invitational

Greetings, Cross Country Family!

Our homecoming race, the McQuaid Invitational, is upon us. This is good news because we are fit, running our best, and ready! Saturday will be your day to "lace and race" at this international event. 

The McQuaid Invitational is held at Genesee Valley Park, Saturday, September 30. We will leave BK around 6:30 am and return near noon. If you will be driving to the meet (NOT riding in the vans) please let a coach know. Family members are encouraged to come cheer and experience this event. Athletes from all over the United States (250 teams and more than 5000 runners) will be in the competition. 

Our race schedule for the day is:
8:50 am - coaches meeting
9:00 am - Race #1 Girls jr high (modified)
9:12 am - Race #2 Girls Unseeded Varsity 
9:36 am - Race #3 Boys jr high (modified)
9:48 am - Race #4 Boys  Unseeded Varsity
All day - Celebrate our accomplishments!

We will need our team leaders to help all our new athletes this year. Schedule details, race information and course map can be found here.

Please dress for the weather. Extra socks are always a good idea and snacks are always appreciated. 

And...without hesitation...soak up every minute of fun the Homecoming events have to offer, but please, do not neglect your diet, hydration, and rest. 

Work together, train together, succeed together! 

Friday, September 22, 2017

Update for weekend 9/23 and week following

Hello everyone - 
My apologies for the late update...

Boys and girls (mod/var) will run at LeRoy High School at Hartwood Park on Saturday 9/23. Here is a link to the information.

We will take the BK vans once again this week and would like to leave by 7:30 am Saturday

The race schedule is:
10:15- modified girls race 
10:40 – modified boys race 
11:00 – varsity / jv girls race 
11:30 – varsity / jv boys race

If you will be driving to the meet (NOT riding in the van) please let a coach know. 

Looking forward to next week...

Next week will be a major week as we prepare for the prestigious McQuaid Invitational on 9/30. For those new to cross country, the McQuaid Invitational is an international race held locally at Genessee Valley Park. There will be thousands in attendance. 

The McQuaid also serves as our Homecoming Race! Our practices next week will reflect the intensity of this meet and we expect everyone to be at practice and ready to train. There will be no excuses. We will also be running in the PPL meet at Grace and Truth Sports Park on  9/26 and again will expect 100% participation. The flat, fast course of the G&T meet will be an excellent time to fine-tune for the McQuaid. 

In short, next week is our biggest week of the season besides championships and ready to train together, work together, and succeed together! 

-- Coach Russotti

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!

Thursday, July 6, 2017

Shoe and Gear Notes

Shoe and Gear Notes:

Shoes: Time is fast approaching for many of you to get a new pair (or first pair) of real running shoes. Make no mistake, there are significant differences between running shoes and fashion sneakers. Most brand-name manufacturers produce shoes designed for athletes and for fashion wear so it’s important to know what to look for.

Types of running shoes:
There are only two basic designs; stability and neutral.

Stability shoes have additional material, thickness, and density built into the midfoot of the sole. They are designed for people who have pronation/footstrike problems and help keep the shoe in proper contact with the ground. Stability shoes do not correct issues with footstrike, gait, or stride. Most young runners do not need a stability running shoe.

Neutral shoes do not have added density built into the midfoot of the sole. Neutral shoes accommodate most young athletes.  

A few other notes about shoes:
Running shoes are also categorized by the amount of cushioning and something called the stack height or “drop”. As the term implies, cushioning in the shock absorber of the shoe and ranges from highly cushioned to minimal. While it may be intuitive to want a highly cushioned shoe, it may not be the best thing for all runners. Try a variety of shoes with differing levels of cushioning - again, if you can’t test drive them outside, don’t buy them. Stack (heel) height or drop refers to the difference in height between the heel and the toe. Bigger is not better when it comes to this issue. There is evidence that states a “drop” between 8 millimeters and 4 millimeters correlates with improved running mechanics (specifically, ankle mobility) and lower injury. I recommend a “drop” between 8 millimeters and 4 millimeters and a moderate to low cushioned shoe.

Coach, what brand of running shoes should I buy?
I have no interest in any shoe manufacturer and receive no sponsorship  (although I wish I did). My recommendations are based on years of coaching/training athletes of all ages and sizes and decades of anatomy and physiology education. With all that said, my favorite brands of running shoes are Saucony, Asics, Mizuno, and Brooks. The bottom line is that the best shoe for you is the one that feels best on your foot. Make sure you “test drive” your shoes outside the store (on the sidewalk or parking lot) before you buy. If the store doesn't allow that, don't buy there.

Inserts/Arch supports: Interestingly, running shoes do not have any arch support in them. To check this for yourself, simply pull out the liner (called the sock liner) and look at the inside floor of the shoe. You’ll see that it is perfectly flat. The sock liner may be molded to appear as if it provides support but it is flexible and designed only to provide comfort and protection from the stitching inside the shoe. Some retail outlets may encourage you to purchase inserts for new shoes but in many cases, they are not needed. Athletes with certain conditions; “flat-feet”, injury, or plantar fasciitis to name a few, may benefit from a firm, supportive insert that protects the midfoot and heel. Be cautious with any insert that is soft, “gel”, spongy, or advertises adding cushioning as these traits may be detrimental to running.

Running socks: Yes, get at least one pair. Running socks are made of a variety of synthetic or natural/synthetic blend and are designed to wick moisture away from the foot. They are similarly designed to keep their shape and resist sliding or bunching up inside the shoe. These qualities promote healthier feet, reduction in blisters (the #1 running injury), and may help decrease odor.

Sports Bra: This is an often overlooked, yet crucial, piece of equipment for the female athlete. Sports bras, like running shoes, should be fitted to meet the needs of the female athlete wearing it. Also, like running shoes, sports bras wear out over time. A sports bra is designed to support the Cooper’s ligaments (a supporting structure in the breast) and breast tissue in general.  Sports bras do much more than supporting the breast tissue. A properly fitted sports bra will promote good running/athletic form thereby decreasing neck, shoulder, upper and lower back discomfort that female athletes often encounter.

“spikes”/racing flats: These are ultra lightweight shoes with turf spikes. They have little cushioning and are designed to be worn for racing only. They are not required but many athletes prefer running races in them as they gain experience.

Coach, where should I buy my gear?
There are several good places in our area. I recommend (in no particular order) Rochester Running (owned by BK alum), Dalberths Sports and Fleet Feet Sports. All are locally owned run-specialty stores who have quality shoes and usually run some type of sale or special for high school cross country. Fleet Feet offers a large selection of the latest shoe models and a variety of apparel. Dalberths focus is on shoes and may offer a more competitive price. I urge you to avoid shoe stores/sporting stores in the mall. If you have any questions, text, call, send a picture to me before you buy. I’d be happy to help.