First summer practice July 7, 2010 @ Ghiloni Park

From Panther XC

Captain McQuaid

I created this site.

I am a Senior this year

Varsity XC rocks

XC football...good times

Need anything or have questions?

Stephen McQuaid

stephen@pantherxc.com

Cell: 508-361-7973

8 mile http://www.gmap-pedometer.com/?r=3034514

Milage '09

6-29-09

Ghiloni > Concord Down and Back. 45 min. Med Pace. 4.

6-30-09

Running around simpson, miles, standish, kingsview. 1.5 hours. slow fun run. 4.

7-3-09

Ghiloni track. Slow pace. 40 min. 4.

7-7-09

Ran to work with backpack of stuff: Perry Lane > Pleasant > Elm > Mechanic > Granger > Maple > Hildreth > Grove > Essex. Fast. 18 min. 2.4.

7-8-09

Ran to work 14 min. 2.

7-9-09

Ran to work 16 min. 2.4.

7-10-09

Ran to work 16 min. 2.4 Ran to Ghiloni > Concord > Beaman > Simpson > Bernard > Naugler > Turmaine > Miles Standish > Denoncourt > Crosby > Kingsview > Spoonhill > Hosmer > Rt.20 > Concord > Ghilloni. Total = 1.45 hours easy pace, 8.23.

7-15-09

Work > ghilloni. 1.5 miles. Concord down and back 25 min. 5.5 miles. TOTAL: 65 min. 7.

7-16-09

Work > Price Chopper (food) > Concord > Stow > Wood > Simpson > Barnard > Naugler > Turmaine > Miles Standish > Denoncourt > Crosby > Kingsview > Crosby > Denoncourt > Miles Standish > Turmaine > Naugler > Barnard. 5.

7-17-09

Work > Concord > Rt.20 > Wayside Inn Rd > Sudbury St > Concord > Ghilloni. 58 min. + 8 for (Work > Concord) 6.5 + 1.5 = 8.

7-20-09

Ghilloni > Concord > Hosmer > Simpson > Dean > Stow > Concord. pace: Well Steve Tsai came... miliage: 5.

7-22-09

Work > Ghiloni > Concord > Beaman > Simpson > Bernard > Naugler > Turmaine > Miles Standish > Denoncourt > Crosby > Kingsview > Hosmer > Rt.20 > Concord > Ghilloni. 60 minutes. 1.5 + 5 = 6.5.

7-26-09

Bike Path. 60 min 7 Miles

7-27-09

Went to Chatam in Cape Cod. Ran around town and part of the rail trail and beach.

7-27-09

Chatam, 6

7-28-09

Chatam, 6.3

7-28-09

Chatam, 4.9

7-30-09

Chatam, 6

7-31-09

Chatam, 7.8

8-3-09

Work > Ghiloni. 1.5. Hemenway > Ghiloni, 0.5. Practice: Concord > Beaman > Stow > Simpson > Hosmer > Stevens > Bolton > Union > Stevens > rt.20 > Concord. 6.3. 1.5 + 0.5 + 6.3 = 8.3

8-4-09

Work > Bike Path > Ash > Pleasant > Home. 3

8-5-09

Work >Ghiloni. 1.5. Ghiloni > Rt.20 > Lincoln > Bike Path > Boston Scientific > Jurassic Park > Boston Scientific > Bolton > Union > Stevens > Rt. 20 > Concord. 7. Total = 1:20 minutes of running. 1.5 + 7 = 8.5

8-7-09

Around Chatam. 6.

8-8-09

Run with Nolan on bike path. HOT and HUMID. 53 min Got to Americas Past Times. 4.5

8-10-09

Work > Home "Scenic Route". Wierd Back muscle pain, it hurt to breathe deep. 4.5 Pole Vaulting for 4 straight hours after.

8-11-09

Work > Home

8-12-09

Ghiloni > Concord > Rt. 20 > E Main st > Front st > Church st > hildreth st > Cook lane > Farm road > Phelps st > Rt. 20 > Concord. 4.3

8-14-09

Leagues XC Course with Lucas. 3

8-17-09

UGH Too hot. Slow run with lots of stops. http://www.gmap-pedometer.com/?r=3106131 between 2-5PM swam at the beach and rested. Practice: Ghiloni > Concord > Stow > Wood > Gordon > Swim 1.8. 10.8+1.8 = 12.6 miles

8-18-09

Work > Home. Feeling sore 2.4

8-20-20

Work > Home. 2.4

8-21-09

Work > Home Scenic. 4.

8-23-09

First day of Foss. 38 min. 5

8-24-09

morning 4. aquajog 2. 36 min afternoon 4

8-25-09

morning 3. aquajog 2. 37 min afternoon 5

8-26-09

slept in. aquajog 3. afternoon 7

8-27-09

slept in. aquajog 4. afternoon 5.

8-28-09

long run 86 min. 11 miles + 2 mile after for cool down. 13

8-31-09

7am : fitness 3pm : http://www.gmap-pedometer.com/?r=3151405 time 30:30. Good Pace. 5

9-1-09

mhs > simpson > stow > rt 20 > lincoln > bike path > navin > mhs. http://www.gmap-pedometer.com/?r=3151417 56 min. 6.3

9-2-09

john brown bell > old charter > anderson > lodi. 24 min. 4

9-4-09

bike path. 4

9-5-09

3x 1100m repeats + 2 miles (warm up + cool down). total = 5

9-6-09

bike path. 4

9-7-09

bed race champions. 2:32, 2:50 in costume, then 1:35 course record. 2

9-8-09

ran the course and cleaned up. 3

9-9-09

Beat Hudson. 4th place, #2 MHS. 18:24. 5

9-10-09

25 min down and back on Bolton. Got to Gold's gym in 20 min. back in just under 40. 4.9

9-11-09

12 x 200m repeats + 1 hill sprint + 2x100m hard, fun, in the rain. 4 x (race start > gate of track, walk to 300m start, sprint back 200m, walk front 100m, gate > race start line). 2

9-13-09

bike path with nolan. home > rite aid. 38 min. 4

9-14-09

Meet at Gardner. 3rd place overall and on the team. We swept 1-3. Hayden, Mike, Me. 15:45.00 2.6 mile course. total: 5

9-15-09

Long run. 2 hours of running. Simpson > Stow > Concord > langelier > trail x 2 > hemenway > ghiloni > rt 20 > bolton. 12.8

9-16-09

Light John Brown Bell. 3

9-18-09

Run with nolan. > stow > ghiloni > stow loop. 5

9-19-09

Hill loop. Brimsmead first left. 20 min. 4

9-20-09

Jurassic Park. 3

9-21-09

Meet at Quabbin. 3rd place overall and 1st on the team. We lost. Me, Hayden, Mike. 16:32. 2.96 mile course. total: 5.

9-22-09

Simpson > Stow > Ghiloni > Ran xc course + loop thru woods + 3 laps on track. 7.5

9-23-09

Regular 5.

9-24-09

Regular 6.

9-25-09

John Brown Bell easy. 4

9-26-09

Ocean State Invitational. 5:51 pace for a 5k. Was fun, got to find mike and hayden after 300m and ran with them until the hill. #2 on the team. 7 mile day.

9-28-09

Easy John Brown Bell.4

9-29-09

Meet at home vs Nashoba. They got 1,2,3. We got 4, 6, 7; mike, hayden, me. Ran as a pack. 1st mile 5:23, #2 = 6:13, #3, 6:33. Time: 17:54. 6 mile day

9-30-09

Simpson > Stow > Stevens > Union > Bolton. 37:52 = time. 6:42 pace. 5.65 miles.

10-1-09

LSD Ran to Jehrico and did 6 hill repeats. They are serious hills. All other hills are small compared to this.

10-2-09

8x1000m at ghiloni. Was more like 8x110. Running at over race pace gave a time of 3:52, when a 1000 at race pace would give a predicted time of 3:40. It took 65 seconds to run the turn from fence to fence. anyways, splits were 3:52, 3:32, 3:53, 3:43, 3:48, 3:52, 3:45, 3:38. Hard day. 5-6 miles.

10-4-09

Ran with nolan around his neighborhood. REALLY SLOW RECOVERY!. 12 min miles maybe. Just stretching out legs. 3 miles.

10-5-09

Meet at home vs. westboro. i got 7th, behind hayden, in front of mike. all within .7 seconds. Lowered time to 17:45. 6 mile day

10-6-09

Negative split run on bikepath. Got to Rite Aid. 6

10-7-09

7x1000m workout, old start line > up to track on path > stevens st > back entrance > around school. strict 90 seconds rest. 3:51, 3:42, 3:39, 3:35, 3:28, 3:39, 3:21. 5x 10s hill sprints after. 5

10-8-09

Speed workout. (200m sprint, 100m jog, 200m sprint, 100m jog, 200m sprint, 100m jog, 200m sprint, 100m jog), 3-4 min rest, (100m sprint, 100m jog, 100m sprint, 100m jog, 100m sprint, 100m jog), 3-4 min rest, (50m sprint, 50m jog, 50m sprint, 50m jog, 50m sprint, 50m jog, 50m sprint, 50m jog, 50m sprint, 50m jog, 50m sprint, 50m jog, 50m sprint, 50m jog, 50m sprint, 50m jog), 3-4 min rest, (50m sprint, 50m jog, 50m sprint, 50m jog, 50m sprint, 50m jog, 50m sprint, 50m jog, 50m sprint, 50m jog, 50m sprint, 50m jog, 50m sprint, 50m jog, 50m sprint, 50m jog), 800m cooldown. 4

10-9-09

LSD Algonquin. 1 hour 29 minutes with 7 min break walking around track. 10.2 miles.

10-10-09

10-12-09

Ran with nolan BP > Rite Aid > Kellher > Elm > Pleasant. 5 miles?

10-13-09

Meet vs Groton. Dropped out with a mile to go. Left Hamstring spasm'd and it just gave out. AFTER making it up 3 hills. 5

10-14-09

Jurassic Park. 4.

10-15-09

LSD Water > assabet > BP > train tracks in hudson > back via BP. 7

10-16-09

6x1200m 4:12, 4:13, 4:12, 4:14, 4:18, 4:10. 6 miles.

10-18-09

Ran 8mph on treadmill for 4 miles since it was SNOWING...in october. I hate treadmills, and snow in october. 4

10-19-09

10x hills at old charter.

10-20-09

John Brown Bell. 32 min. easy 4

10-21-09

3 miles at 11:15am, Meet vs St.johns at 4. 17:36 new PR. 2 miles after. 8 mile day.

10-22-09

24:56, just under 7 min pace. JB > Old Charter > Anderson > Lodi. felt fine until picking up the pace with a mile to go. 3.6

10-23-09

JB easy 3 miles.

10-24-09

Wachusett Invitational. Sloppy Conditions, wet, happy fun time. 18:35? 16th over all. 5 mile day

10-26-09

Ran 3.5 miles around league champ course. 3.5

10-27-09

Ran around league champ course and sold stuff. 5

10-28-09

Ran 3 miles on treadmill at night.

10-29-09

League Championships. 18th overall, 1st for Marlborough. 18:35 I believe. Byron, Bush, Coby, Ayalian got 1-4. 5 mile day===11-2-09=== Easy 3

11-3-09

Meet vs dougherty. 3rd, hayden won. PR 17:35. 5 mile day

11-4-09

Hard run JB > OC > Anderson > Lodi > Perolman. 25 min. 4.5

11-5-09

JB > stevens st. reg 3

11-6-09

HARDEST WORKOUT OF MY LIFE. 5 x 1 mile repeats. mile goal pace. 5:25, 5:48, 5:58, 5:43, 5:41. 6 mile day

11-8-09

4 miles on treadmill at night

11-9-09

6 ups 6 downs on bolton. 4 mile day

11-10-09

jurassic park. 4 miles

11-11-09

4 on treadmill

11-12-09

2x1 mile repeat. 5:24, 5:29. 2 miles after. 5.5 mile day

11-13-09

Ran the Gardner Course, 1st mile try for race pace, 5:55 (slow). 3.5 miles

11-15-09

Ran around track. A few stride. 3

11-16-09

District meet. Last xc race ever. Had an alright day. Could not say it was bad, but physically I should have been running more than 6 second faster than last year. 5:40 pace. Hayden had an amazing race! 5:33 pace! 5 miles

Total Milage 2009

I calculated this to be 527 miles on the year!

Milage '08

6-14-08

Run with Nolan around neighborhood. 4.5

6-24-08

Run with Nolan, BP assabet to end in hudson. Oops, after checking the map turns out its like 8, felt like 6...hope thats a good thing

6-28-08

Run with to-be juniors at ghiloni past hosmer, kingsview, stow. 5

6-30-08

First official practice. ghiloni > rt20 > hemenway > williams? > path > concord. 5

7-3-08

Run with Nolan at ghiloni around leagues course. Scary clouds and wind acompanied us before we juked out the storm with a sprint to the cars. 2 ish but very fast, near race pace, but then again not quite race pace. Found 3 balls. Basket, Golf, and Racquet

7-7-08

@ Practice. ghiloni > hosmer > simpson > stow > beaman > concord. 5

7-10-08

@ Practice. ghiloni > stow > simpson > bernard > miles standish? > hosmer > concord. 5 @ 50 minutes

7-15-08

Ran around WPI campus while I was at a program called Frontiers. 2.5 hard in the heat

7-16-08

Ran around WPI campus while I was at a program called Frontiers. 4.5

7-19-08

Ran around WPI campus while I was at a program called Frontiers. 30 min

7-21-08

Ran around WPI campus while I was at a program called Frontiers. 30 min

7-23-08

Ran around WPI campus while I was at a program called Frontiers. 45 min

7-25-08

@ Practice. ghiloni > hosmer > simpson > stow > beaman > concord. 5

8-2-08

Ran around Chatam Main Street, to the beach, and on the Chatam A's baseball field, saw a hawk that kept whistling, ended run at the Mayflower and bought Altoids.

Note - As I am writing this I am sitting on the front lawn of Main Street Chatam in a lawn chair since its the only place on the property that gets wireless and because I am too lazy to wlak down to the library that I ran past at least 4 times on my run. People give wierd looks to a person sitting in the front lawn in a lawn chair with a laptop and an orange extension cord at 10 AM in the morning... Who knew? 40 min hard, 4.5

8-5-08

@ Practice. ghiloni > concord > blanchette > lamarre > concord > ghiloni. 4.5 / 36 min

8-11-08

@ practice. ghiloni > concord > stow > simpson > bernard > kingsview > hosmer > rt 20 > concord > ghiloni. 5 / 45 min

8-14-08

@ practice. Ghiloni > concord > cook > essex > church > Main > bolton > lincoln > main > essex > church > rt. 20 > concord > ghiloni. hard, fast. 5 / 40 min

8-17-08

Run with Nolan, BP > assabet to end in hudson > back. We felt amazing so we kept going! 8 / 1 hr 20 min fast pace!

8-18-08

@ practice. Ghiloni > concord > cook > essex > church > Main > bolton > lincoln > main > essex > church > rt. 20 > concord > ghiloni. slow beginning fast end. 5 / 45 min

8-21-08 (7AM)

@ MHS practice. MHS > Bolton for 15 min. Got to the rusty water tower by firestation, then back. 30 min fast pace. maybe 4.

8-21-08 (3PM)

Calesthetics maybe 5

8-22-08 (7AM)

@ MHS practice. MHS > Bolton for 15 min. Got to the gas station. 30 min fast pace. maybe 4.

8-22-08 (3PM)

Calesthetics maybe 5 and hills

8-25-08

John Brown Bell > Old Charter & mhs > stevens > old charter/state street trying to find victor, and back

8-26-08

Calesthetics maybe 4 and hills

8-27-08

Bike Path > Lincoln st > Main street > Stevens > Old charter loop. 4.1 @ 7:10 pace!

8-28-08

John Brown bell > Old charter > 2 laps around track. 3

8-29-08

Meet at Ghiloni vs. assabet. Ran 19:20 for a 3.1 @ 6:20 pace. 2nd place. 6 miles in total

8-31-08

Run with nolan. kingsview > simpson > stow > concord > assabet course > ghiloni > back. 6 very slow. 1:15:00.00 = time

9-1-08

Dominated the Bed Race in costume! Pictures! 1:44 time...2 sec behind record

9-2-08

John Brown Bell > rt. 20 (at old Exxon) > hosmer > stevens. 6. 35 minutes.... its not 6 miles...we got to stevens st with time 27 min. Tempo run from bolton to stevens. Took it slow up stevens

9-3-08

John Brown Bell > old Charter 3

9-4-08

Clean up course. 2

9-5-08

half mile repeats. loading dock > track > outside track on grass > Leagues rock > stevens > back driveway

9-6-08

easy 4.5 around neighborhood

9-8-09

easy John brown bell > old charter. 37 min. 4 miles

9-9-08

John brown bell > old charter. 36 min 4 miles

9-10-08

Meet at Quabbin, 4 miles total. 18:13 for 2.9 mile course

9-11-08

4 x 1.5 mile repeats... teacher PL > student PL > stevens > Middle school stairs > MS track > police station > bolton > driveway > teacher PL crosswalk. 6 miles. Splits.... 12:19 , 11:01 , 10:05 , 9:12

9-12-08

repeats around kelleher field. 2 x .5 mile, 4 x .8 miles. 6.6 miles total hard

9-13-08

40 minute run.. BP with nolan. 5 miles.

Total Mileage to this point = 188.7 miles

9-15-08

40 min run. 5-6

9-16-08

Meet at Nashoba. 18:49:00 6:04 split avg. 12th place. 5 miles.

9-17-08

LSD MHS > Main > BP > Elm > 495 > Lake View Ave > South Street > Bolton. 7.7 with add on. 8.5 - 9. 1:17:36. Easy. 200+ MILES!!!!

9-18-09

1.3 mile repeats x 4. Front driveway > Bolton > Union > Stevens > Track Sidewalk. my splits : 8:18 8:20 8:17 8:18

9-19-08

7x200m my splits : 29 30 32 31 32 32 32

9-21-08

5 miles slow bikepath

9-22-08

Jurassic Park. 4.

9-23-08

Meet at Westboro HS. 2.6 course. I ran pace of 5:57. 5 miles

9-24-08

LSD MHS > Main > BP > Elm > 495 > Lake View Ave > South Street > Bolton. 7.7 miles. 57:00. FAST. avg 7:30 miles

9-25-08

800 (erg 1000+m) repeats teacher parking lot trail entrance > back of 1st field > trail > hill > back of softball field > around > driveway back. 5 min rest. 2:57 3:00 3:04 3:05 3:05 3:04. 5 miles.

9-26-08

Ran in field house 30 min. 4 miles

9-27-08

New Balance Ocean State Invitational. 7 mile day.

9-29-08

Xc course backwards then went out on beginning of south st loop for 15 minutes. 45 min. 5 miles

9-30-08

Middle school > course. moved pallets and stuff to cover the mud/water mixture. 4 miles

9-31-08

lincoln st >back > state st > back. 4 miles

10-1-08

5 miles

10-2-08

Hosmer > rt 20 > elm > back . 6 miles

10-3-08

scavenger hunt. MHS > essex > rt. 20 > D'Angelos > back. 5 miles

10-4-08

Ran 4 after volunteering and stopping mad carz at Main St. Mile

10-6-08

Ran XC course but the woods loop 3 times. 4 miles

10-7-08

Home meet vs. Leominster and Gardner. Beat Gardner for 1st time in 10 years! Nolan twisted ankle :( Walked other team through course. 7-8 miles

10-8-08

Ran Elm St. out and back 50 min total LSD, convo. pace since calf was tight. 5-6 miles

10-9-08

John Brown Bell w/ Old Charter. 4 miles

10-10-08

Meet Vs. Groton Dunstable. 7 mile day

10-11-08

Around neighborhood and bike path. 4 miles

10-13-08

Jurassic Park at 3 @ MHS with Nolan, Hayden, and JP. Broke in new running flats. 4 miles.

10-14-08

Meet at Hudson. 7 mile day

10-15-08

8x800m. 2:58, 2:40, 2:46, 2:43, 2:45, 2:42, 2:48, 2:35. 6 mile day

10-16-08

ran negetive splits to my house and back every mile. 4 miles

10-17-08

brisk jurassic park w/ hayden. 3

10-18-08

wachusett invitational. 8 mile day

10-20-08

4 miles

10-21-08

Meet @ St. John's. 7 mile day

10-22-08

6-4-4-3-3-2-2-1 over race pace. 2 min rest between each. At middle school. 5-7 miles.

10-23-08

Run with Hayden and JP for first half. 65 min. MHS > Bolton > rt.20 > Lake Williams > Boston Market > Linguine's > back. 9 miles

10-24-08

10 x 800m repeats!!! Opening loop of xc course + baseball dugouts. 2:50, 2:52, 2:54, 2:55, 3:00, 2:58, 2:57, 3:01, 2:55, 2:48!! 6 miles HARD

10-27-08

10-28-08

ran 3x1 mile pickups on course with 1 mile rest. 6-7 miles

10-29-08

easy 3-4 on course

10-30-08

Leagues. Ghilloni park. 4 mile day

11-31-08

LSD. Kelleher > lincoln > bolton > walmart > pixie stix & gallon hawaiian punch > back with full gallon. 7 mile-ish

11-1-08

4x1 mile repeats with nolan because of church. Found dracula cape at track. 5:40, 7:40, 6:40, 5:50. 4.5 miles

11-3-08

11-4-08

9x800m repeats at Middle School. threw up after 3, Then ran 6 more with last being paced. 1st 400m by nolan, last 100m by hayden. 6 mile day

11-5-08

4 miles Digital

11-6-08

5x90 second sprint. MHS > Keleher > Main st > Bolton > MHS. 4 miles

11-7-08

3 miles, ran district course in Gardner. Golf Course

11-8-08

Districts, 4 miles, 43rd place, 1st for Marlb. 5:40 pace

Milage for Summer-Fall XC

I added it all up and it came out to be about 430, if anything it will be over that, since I could not remember 2-3 runs...counted 86 runs for sum. Great Season all you guys!