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) Dalberths Sports and Fleet Feet Sports. Both 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.

Wednesday, June 21, 2017

Summer Training Begins June 28

Our summer training will begin on Wednesday, June 28 at 8:00 am, at school. We will also meet on Saturday, July 1. Both sessions will conclude by 9:30 am. Further summer training dates/times will be discussed and all training sessions will be posted to the Cross Country Schedule page.

We will distribute training plans for experienced, intermediate, and new runners.

Please remember to bring a snack and a water bottle. Dress for the weather, too.

Wednesday, June 7, 2017

Cross Country, It's NOT Too Early

Okay, BKXC Trainiacs -
It's not too early to be planning and thinking about our Fall-2017 Cross Country Season.

We will begin our BK Running Club shortly after final exam week - that is, sometime during the week of June 19. We are also going to introduce our "running club miles challenge" for those of you who think you can take on the challenge of running 100, 200, or 300 miles before our first meet. More details on the running club challenge will be posted soon.

Please keep in touch with Coach Russotti by text (585) 503-7058 or email rrussotti@bkhs.org

Thursday, May 18, 2017

BK Tack named Sportsmanship Champion

For the first time in team history, BK Kings have been named Private Parochial Sportsmanship Champion by the Track, Field, and Cross Country officials.

This prestigious award is a direct reflection of our Bishop Kearney values and your behavior on and off the track.

Congratulations BK Track!

Senior and Awards Night May 24, 2017

“Senior Night” and Team Awards Night
Wednesday, May 24, 2017 6:00-7:00 PM
in the BK cafeteria.

Pizza will be provided by BK Athletic Department. Please bring drinks, cups, and snacks to share!


RSVP to Coach Russotti or with the number of people attending and the items you will bring by Tuesday, May 23

Friday, May 5, 2017

Modified meet tonight, practice Saturday are canceled

The MODIFIED meet scheduled for Friday, May 5, has been canceled due to weather. It will not be rescheduled.
 Practice for Saturday, May 6, is also canceled.

Please see the schedule page for further details. Follow us on Twitter for immediate updates @BKXCTF

Tuesday, May 2, 2017

Notice: Meet Rescheduled

The meet that was canceled on 5/1 has been rescheduled for 5/8 at 4:14 pm at Mercy. The bus will depart BK at 3 pm and return around 7 pm. Please see the schedule page for details

Monday, May 1, 2017

Schedule reminder week of May 1 - May 5, 2017

There are three meets this week.
The varsity has a meet at Mercy on Monday 5/1 HAS BEEN CANCELLED - there is no practice tonight.

The next varsity meet is Wednesday 5/3. There will be no modified practice on those days.
Modified has a meet at Aquinas on Friday 5/5. There will be no varsity practice that day.
  See the schedule page for details. 

Thursday, April 13, 2017

Easter Break Practice UPDATED

Easter Break practice schedule Updated April 19
Tuesday 4/18, Thursday 4/21, Friday 4/22 11 am to 12:30 pm. 
Saturday 4/22 9 am to 11 am. 

The Kickball game v. Girls Softball has been postponed due to weather. We will have a regular track practice on Thursday...most likely inside. 

Wednesday, April 5, 2017

April 11 Varsity Practice Added

Dr. Callan has offered to hold a varsity practice on Tuesday, April 11 from 3:15-5pm. This will count as a normal practice and will help many athletes who are short on practice time. This is a required practice for all varsity track athletes.

Tuesday, April 4, 2017

Uniform Day/Picture Day

Uniform Day: 

Uniform day will be Monday, April 10. The team will meet in B-102 at 3:00 pm. All track athletes must bring their current uniforms with them for inventory. New members will have uniforms issued at this time. 

Picture Day:

 Picture day is April 11. Modified team will be called to pictures around 2:25 pm (Mods have a meet that day). Varsity track pictures will be 3:45-4:00. Remember, there is no varsity practice on April 11 due to the modified team meet. Track athletes must wear the Bishop Kearney track uniform top with a white tee shirt underneath and school pants (you may wear the top to school that day)

Wednesday, March 29, 2017

Saturday Practice and Schedule Changes

Please review the schedule page updates have been made that include:
Practice added on April 3 to reflect change in school schedule
NO practice on April 7 to reflect change in school schedule
Saturday practices added.

Thursday, March 23, 2017

BK Track - NHS Members

Congratulations to all the BK Spring Track Athletes selected for National Honor Society:

Yaak
Molly
Zoe
Jordan F.
Audrey
Matt G.
Jackie G
Myah
Anna
Tyler
Jyl
Christian
Erica
Sam
Myah
Cindy
Jack

Gym off limits during practice

Attention BK Track:

The gym is off limits during practice times until further notice. 

Please do not go in, cut through, or otherwise occupy space in the gym. This is a safety concern as the baseball and softball teams are practicing in there. 

Tuesday, March 21, 2017

Practice and Meet Calendar Updated

The practice and meet calendar has been updated. Practice times will remain 3:15-4:30 until April 3, 2017.

On April 3rd, our practice time will change to 3:15-5:00.

Please visit the Track Schedule page for details.

Friday, February 17, 2017

Spring/Outdoor Track Preliminary Information

The Bishop Kearney Spring/outdoor Track season will begin on March 13, 2017.

Practice and Meet information will be finalized after February break. A preliminary schedule has been posted to the calendar on our schedule page.

Spring (outdoor) Track is a nine-week commitment beginning on March 13 and concluding on May 20, 2017.

Varsity athletes must commit to all nine weeks, participate in all PPL meets, and Monroe County Sectional meet (if qualified). Section V requires participation in a minimum of six meets to qualify for sectionals.

Spring track try-out week is March 13-16, 3:15-4:30pm.
Regular practice begins March 20, 3:15-4:30.
We will be training outside, plan accordingly.

Thursday, February 16, 2017

Sectional Meet

Our next Varsity meet is: 

Friday, February 17, 2017
RIT
Section V Championship Meet
Class C/D

Meet time 6-11:0pm
Van departs BK at 4:30pm.
Return/pickup at BK at 11:30 pm.

Please note the Return/Pickup time is the time we expect to be back at Bishop Kearney. All athletes must be picked up at that time. You will be asked to call your ride as soon as we leave RIT

All meet information is linked on the Google Classroom site 

Thursday, February 9, 2017

Next meet RIT February 11

Our next Varsity meet is: 

Saturday, February 11, 2017
RIT
Varsity only/Standards Apply

Meet time 6-11:0pm
Bus departs BK at 4:30pm.
Return/pickup at BK at 11:30 pm.

Please note the Return/Pickup time is the time we expect to be back at Bishop Kearney. All athletes must be picked up at that time. You will be asked to call your ride as soon as we leave RIT

All meet information is linked on the Google Classroom site 

Thursday, February 2, 2017

Next Meet Brockport 2/4/17

Our next Varsity meet is: 

Saturday, February 4, 2017
SUNY Brockport
Varsity only/Standards Apply

Meet time 10am-1:30pm
Bus departs BK at 8:15am.
Return/pickup at BK at 2:30 pm.

Please note the Return/Pickup time is the time we expect to be back at Bishop Kearney. All athletes must be picked up at that time. You will be asked to call your ride as soon as we leave Brockport

All meet information is linked on the Google Classroom site 

Friday, January 27, 2017

Next Varsity Meet

Our next Varsity meet is: 

January 28, 2017 at RIT
Varsity only/Standards Apply

Meet time 5pm-11pm
Bus departs BK at 3:30 pm.
Return/pickup at BK at 11:30 pm.

Please note the Return/Pickup time is the time we expect to be back at Bishop Kearney. All athletes must be picked up at that time.

All meet information is linked on the Google Classroom site 

Wednesday, January 18, 2017

Next Varsity Meet 1/21/17 at RIT

Our next Varsity meet is: 

January 21, 2017 at RIT
Varsity only

Meet time 10 am -4 pm
Bus departs BK at 8:30 am.
Return/pickup at BK at 4:30 pm.

Please note the Return/Pickup time is the time we expect to be back at Bishop Kearney. All athletes must be picked up at that time.

All meet information is linked on the Google Classroom site 

Sub-Varsity Championship Meet

Sub Varsity Championship Meet

January 20, 2017 at SUNY Brockport
Modified/JV only
Meet time 6-11pm
Bus departs BK at 4:15 pm.
Return/pickup at BK at 11:30.

Please note the Return/Pickup time is the time we expect to be back at Bishop Kearney. All athletes must be picked up at that time. 

All meet information is linked from the Google Classroom page

Monday, January 9, 2017

Next Meet January 13 @ RIT


Our next meet is: January 13, 2017 at RIT
Modified/JV and Varsity 
Meet time 6-11pm
Bus departs BK at 4:30 pm.
Return/pickup at BK at 11:30.

Please note the Return/Pickup time is the time we expect to be back at Bishop Kearney. All athletes must be picked up at that time. 

Sunday, January 1, 2017

Next Meet Houghton January 7

Our next meet is: 
January 7, 2017 at Houghton
Meet time 9a-3p
Bus departs BK at 6:30am.

Modified/JV and Varsity 
2 events/1 relay per athlete
We are a Host School for this meet