Wednesday practice canceled

Due to severe thunderstorms and potential hail, today's XC practice at Wood Street is canceled. See you at SHS Thursday night at 7:30pm.

Week 4 Athletes of the Week

Senior captain Mike Rosillo gets the nod this week. Rosillo has fought back for a year to recover from a stress fracture. After being out from August to March, Rosillo ran 4:53 for the 1600m tis spring and just ran his first 5K in nearly TWO YEARS. Welcome back Mike.

My athletes of the week for the girls are Elise Melito and Alyssa Passarelli. Both freshman have come to more practices this summer than MOST returning runners. It's the summer dedication that gets you where you want to be and these two, along with Sarah Corning, continue to impress with their summer miles. Keep it up ladies!

9 current and former Tuskers run well in 5K

Competing at the Westchester Summer Twilight Series Tuesday at Somers High School, members of the boys cross country team used the 5000m race as a mid summer workout. Senior captain Robert Gorecki ran a solid 17:20 to place 4th overall. Junior Charles Conway was next across the line in 17:53 with sophomore Scott Friedman right behind him in 17:54. It was a minute PR for Friedman. David Sammel crossed the line in 18:37, also a lifetime best for Sammel.

Senior captain Mike Rosillo returned to the 5K distance for the first time in nearly two years. After running with coach Fulton for 4600 meters, Rosillo pulled away on the final lap to run 19:32. Sophomore Ryan Matsumoto ran 21:10 for a new PR as well.

Along with coach Fulton, a 1994 Somers graduate, who ran 19:45, Josh Kneer (2006) was the overall winner. Kneer was a member of the 2004 NY State Championship XC team and currently runs for Geneseo. Kneer was also a Section 1 champion in the 3000m steeplechase. Doug Swiatocha (2006) also competed. Doug was All-State and All-American in high school while running on the State Championshio XC team (placing 16th as a junior) and on the All-American 4x800m relay team as a senior. Doug attends American University but does not run for the team anymore but did run 2:48 for the marathon last fall.

Coach Arnesen also competed in the race, running the 3000m run which was held at the same time. Arnie also ran in the 200m dash and showed his patented closing speed by almost beating an old rival - Doug Miller.

Week 4 "Mileage Hogs"

So this weeks award goes to Charles Conway, who logged 70-too miles last week. Perhaps it was just easier to run with his new haircut. Yes folks the legendary locks of Mr. Conway have been trimmed. Sophomores Scott Friedman and David Sammel continued to run well as they both hit 70 again this week while Robert Gorecki and Isaac Shelby both were close to 70 again. Mike Persic got over the 60 mile mark for the first time and continues to have a fantastic summer of training. Small aches and pains to Licursi and Tunas kept their mileage a bit lower this week and Mike Rosillo's 50 were exactly according to plan. Even Alex Fusco was over 50 this week. Keep it up boys and remember to check back here at the end of the week for your workouts for the last 2 weeks before XC camp.

Boys XC ranked #15 in State rankings

TullyRunners.com has released their pre-season cross country team rankings and the Somers Tuskers are ranked #15 in a very deep, talented field. The rankings are based on last year's cross country times only, for the most part.

With many runners improving drastically since last cross country season, and a top 8 right now that includes Gaorecki, Tunas, Conway, Shelby, Licursi, Friedman, Sammel, and Rosillo, look for that ranking to improve after the first invitational on September 12th.

Stay hungry boys - good things lie ahead as long as the hard work continues.

TULLYRUNNERS.COM RANKINGS

Adam Nelson visited Somers HS

On Sunday, May 3rd, the day after the Somers Lions Club Meet we had two special visitors at Somers High School. Adam Nelson and Augie Wolf put on a shot put clinic in our high school gym for twenty area high school throwers. We had twelve Somers throwers attend.

A local USATF club, the U.S. Athletic Trust Elite Track brought Adam Nelson to Somers. They were looking for a site to host Adam Nelson and we jumped at the chance!

Adam Nelson was the Silver Medalist in the 2000 Olympics and has been among the top five in the world in the shot put for the past ten years. Nelson has thrown over 72’ for his best throw.
He is a regular at the Millrose Games and has won at least five times at Millrose. Adam Nelson is a master of the rotational style of shot put. He is an excellent coach with an easy communication style. He emphasizes drills, technique and of course, hard work.

Augie Wolf was the second place finisher in the 1984 Olympic Trials and placed fourth at the Olympics Games in Los Angeles in 1984. Augie’s best throw was 69’ 9” with the glide style.
Augie is the head of the U.S. Athletic Trust Elite Track Club.

All of the clinic participants were mesmerized by Adam Nelson and Augie Wolf. Adam is very down to earth and is an excellent communicator. He has a tremendous depth of knowledge about the shot put and throwing techniques in general. Adam shared some great stories and at times showed glimpses of the intensity he brings to competitions. Everyone learned a great deal and were inspired by the session.

Week Three Athletes of the Week

Each week coach Fulton will pick two XC team members that are doing something extra to prepare for the upcoming season.

This week's AOW awards go to two sophomore boys, David Sammel and Scott Friedman.  Friedman led week one in mileage at 62.6, ran 66.5 last week, and led the team again with 70 this week.  Sammel ran 60 the first week, led the team last week with 68, and led the team again this week with 70.  Both have done more than almost any other sophomores in school history, except perhaps Doug Swiatocha.  Swiatocha placed 16th at the NYS Champs as a junior as the 3rd Tusker that day to help Somers win their first and still only state team championships in any sport.

For the girls, Rachel O'Connell wins the award this week.  Rachel continues to stay focused on finishing her HS career with her best season yet.  Her mileage is up and she has even turned in some double sessions and cross training sessions.

Week 3 "Mileage Hog" Award, weekly notes

We had a three way tie this week between Charles Conway, David Sammel, and Scott Friedman as all three harriers logged 70 miles Monday to Sunday.  Robert Gorecki and Isaac Shelby close at 68 each while Albert Tunas, Frank Licursi, Mike Rosillo, Alex Fusco, and Mike Persic all turned in over 50.  

Remember that anyone who went over 60 last week is supposed to get a recover week this week if they need it, so drop 5 miles if you're tired.

Saturday we are going to Rockies again.  Please attend this week as we are meeting the boys from Warwick Valley along with their coach, Mike Potter.  Warwick is a perennial national power, state champs, and national champs.  We can all learn something from them and we can teach them a little about what we do.

Next Tuesday, July 28th, all the boys (grades 10-12) are expected to compete in the Westchester Summer Track and Field series at Somers HS.  We are racing the 5K.  Target times TBD.  Be at SHS no later than 6pm with your $5 entry fee, OR come and volunteer at the youth meet and receive free entry.

Week 2 "Mileage Hogs"

For the week ending July 12th, sophomore David Sammel wins the award with 68.5 miles.  Sophomore Scott Friedman was 2nd with 66.5.  Charles Conway logged 65 miles while Robert Gorecki (65) and Albert Tunas (62) also cracked the 60 mile barrier.  It is assumed that Isaac Shelby was also over 60 meaning that 6 of the top 8 guys achieved the team goal.  Senior Captain Mike Rosillo's 50 miles were exactly as planned since he's on a lower mileage plan with his injury history.  Keep it up boys - it's going well.

Athletes of the Week: Tillman and Conway continue dedication

Each week coach Fulton will pick two XC team members that are doing something extra to prepare for the upcoming season.

This week's selections go to juniors Crosby Tillman and Charles Conway. Tillman raced at The USA Track and Field Club Championships last Saturday in the 5000m Race Walk, setting a new school record of 29:56.96 to place 5th. Tillman continues to volunteer at the TRRC Summer Youth Track Camp, come to most of the summer XC practices, and generally stay very motivated and dedicated to the upcoming XC season.

Conway continues to have a fantastic summer of training. Last week Conway ran 60 miles in six days of training, including a hard 13 miles at Rockefeller State Park on Saturday. It is obvious that he is doing extra work, including the lunge matrix and the Myrtl Routine. While most of the boys have shown dedication and hard work, Conway looks poised to really have a break out season this fall.

Sunday practice at 5:00pm

Just to clarify the team gets together at 5pm on Sundays at Somers HS for a run. Two different times were listed at one point.

Week 1 "Mileage Hogs"

For the week ending July 5th, sophomore Scott Friedman edged out junior Charles Conway 61.5 to 60 to win the weekly mileage challenge. Remember to be smart and increase like we talked about - only 10-12% per week. Congrats Scotty - now lets get as many guys over 60 this week as we can.

Athletes of the Week: Ramirez, Persic race well

Each week coach Fulton will pick two XC team members that are doing something extra to prepare for the upcoming season.

Juniors Lorrayne Ramirez and Mike Persic have earned Summer Athlete of the Week awards this week for their performances in local road races. Ramirez finished her first half marathon in Fairfield, CT. on June 28th. Her time of 2:19.19 was good for 30th place in the under 20 category. She also placed 2,013 overall out of 2,600 competitors. RESULTS

Persic ran 56:52 at the Putnam County Classic on July 4th to place 44th out of 335, good for 5th in his age group. Mike's pace was 7:07/mile. After a strong race at The Lynn Adams Memorial race last weekend and a great start to his summer training, Persic looks to be dedicating himself to running.

Other race notes: Coach Tim Fulton (Somers '94) ran 53:09 to place 20th overall and 4th in his age group. James Scheuermann (Somers '07) ran 54:07 for 30th place while Coach Lou Caporale ran 57:45 for 51st place.

Dan Tillman, the new president of the Somers Track and Field Booster Club, ran 1:14 to place 206th. Alexander Fusco, team member Alex Fusco's father, ran 57:48 to place 54th. FULL RESULTS HERE

Summer Workout Details

Detailed Summer Training Schedule - Includes where we are meeting, how far and how hard to run, and what do to pre and post run.  DOWNLOAD .PDF FILE

Where we meet: SHS - LPLC - Wood St. - Rockies - OYO = On Your Own

Pre and Post Run Work:

AIS = Active Isolate Stretching - Article with Videos

LM = Lunge Matrix - Video -  Download .PDF

LL = Lateral Lunges - Video 

Myrtl = Circuit - Video - Download .PDF

Cannonball = Circuit - VIDEO

Vern Leg Circuit  = VIDEO

Back = back Strength routine - VIDEO

Pedestal = Circuit - VIDEO - Download .PDF

BF = Barefoot Running only on grass - Article

Big 7 (Big 8, etc) = VIDEO

DOWNLOAD SOME OF THE VIDEOS TO YOUR IPOD/IPHONE/ITOUCH HERE 

, AND HERE