Foot Locker Nationals Coverage

Foot Locker Nationals lived up to all its expectations and more once again. Great races by Mike Fout (IN) and Ashley Brasovan (FL) lead to their indivual titles. The Midwest dominated as region in the boys race placing five in the top ten, while the Northeast beat the South on a tiebreaker (first sixth-place finisher) to claim the regional title for girls.

Listen to the race recap.

Race Videos
Boys Girls

Race Results
Boys Girls

MileSplit's Coverage

LetsRun.com predicts both Spence and Seymour to finish top 10

In LetsRun.com Foot Locker Girls' Preview, they pick Neely Spence and Carly Seymour, plus a few other Northeast girls, to finish in the top 10. Once again, they are using Bill Meylan of TullyRunners.com research to guide their predictions using his speed rankings.

LetsRun.com picks Mark Denin to be Top 10

In LetsRun.com Foot Locker Boys' Preview, they pick Mark Denin to finish in the top 10. They use Bill Meylan of TullyRunners.com research to guide their predictions using his speed rankings.

Here is my top 10 for the World Famous LetsRun.com $200,007 Footlocker Prediction Contest.

Boys' Individual Picks
1. Christopher Derrick
2. German Fernandez
3. Donn Cabral
4. Colby Lowe
5. Brian Leung
6. Luke Puskedra
7. Jason Witt
8. Griffith Graves
9. Christopher Aldrich
10. CJ Brown

Girls' Individual Picks
1. Neely Spence
2. Jordan Hasay
3. Claire Durkin
4. Carly Seymour
5. Aurora Scott
6. Kathy Kroeger
7. Katie Flood
8. Emily Jones
9. Kauren Tarver
10. Emily Infeld

Foot Locker Nationals Radio Show and Predictions

Listen to the Foot Locker Nationals Race Preview which was featured on TalkShoe.com.

Girls Top 7
1. Neely Spence (PA)
2. Jordan Hasay (CA)
3. Claire Durkin (OH)
4. Carly Seymour (PA)
5. Aurora Scott (VA)
6. Kathy Kroeger (TN)
7. Katie Flood (IA)

Boys Top 7
1. Chris Derrick (IL)
2. German Fernandez (CA)
3. Donn Cabral (CT)
4. Colby Lowe (TX)
5. Brian Leung (NJ)
6. Luke Puskedra (UT)
7. Jason Witt (VA)

MileSplit Foot Locker National Power Rankings

The latest MileSplit Foot Locker National Power Rankings were released last week. Neely Spence (3rd) and Carly Seymour (5th) still remain in the top five.

Nike Team Nationals Results

Listen to the Nike Team National Championship Race Recap which was featured on TalkShoe.com.

Nike Team Nationals Top Four

Boys
1. Naperville XC Club (IL) - 125
2. Los Alamos XC Club (NM) - 127
3. Albuqerque XC Club (NM) - 134
4. The Woodlands XC Club (TX) - 197

Girls
1. Manlius XC Club (NY) - 83
2. Newhall XC Club (CA) - 171
3. Kinetic RC (NY) - 194
4. Hanover RC (NH) - 206

NTN Race Preview and Predictions

Listen to the Nike Team National Championship Race Preview which was featured on TalkShoe.com.

Run Like a Champion's Top 7

Girls
1. Fayetteville-Manlius (NY)
2. Lincoln-Sudbury (MA)
3. Saugus (CA)
4. Hanover (NH)
5. Saratoga (NY)
6. Southlake (TX)
7. Voorhees (NJ)

Boys
1. Brookline (MA)
2. Dana Hills (CA)
3. Neuqua Valley (IL)
4. York (IL)
5. Danbury (CT)
6. Woodlands (TX)
7. Academy (NM)

NTN: The Complete Field

The field for Nike Team Nationals has been set. 44 teams are ready to do battle in Portland, Oregon on December 1. Thanks to four at-large bids, the northeast area is sending eight very strong teams when you combine the Northeast and New York regions.

Nike Team Nationals Northeast & New York Regional Recap

Listen to the Foot Locker Northeast Regional Girls Race Preview which was featured on TalkShoe.com.

Nike Team Nationals Northeast Regional Top Four

Boys
1. Brookline TC (MA) - 86
2. Danbury RC (CT) - 87
3. Bosco XC Club (NJ) - 96
4. Du Hast RC (North Penn, PA) - 106

Individual Boys

Girls
1. Wicked TC (Lincoln-Sudbury, MA) - 69
2. Hunterdon Hawks (Voorhees, NJ) - 73
3. Hanover RC (NH) - 83
4. Andover RC (MA) - 106

Individual Girls

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Nike Team Nationals New York Regional Top Four

Boys
1. Clifton Park TC (Shenendehowa) - 37
2. The Purple Wave (Warwick Valley) - 57
3. Adirondack RC (Queensbury) - 98
4. Blue Collar Runners (St. James) - 98

Individual Boys

Girls
1. Stotan (Fayetteville-Manlius) - 40
2. Burnt Hills-Ballston Lake TC - 72
3. Kinetic RC Saratoga Springs) - 83
4. Warwick Valley RC - 98

Individual Girls

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NTN Northeast and New York Regional Complete results
NTN Northeast Regional Official meet site
NTN New York Regional Official meet site

Foot Locker Northeast Regional Recap

Listen to the Foot Locker Northeast Regional Girls Race Preview which was featured on TalkShoe.com.

Foot Locker Northeast Regional Top Ten

Boys
1. Donn Cabral (CT) - 15:09
2. Mark Dennin (PA) - 15:24
3. Brian Leung (NJ) - 15:25
4. Pat DuPont (NY) - 15:26
5. Chris Aldrich (PA) - 15:27
6. Zach Rivers (NY) - 15:29
7. Vince McNally (PA) - 15:30
8. Brandon Jarrett (NJ) - 15:31
9. Andrew Brodeur (NJ) - 15:36
10. Andrew Judd (CT) - 15:40

Girls
1. Neely Spence (PA) - 17:37
2. Emily Jones (MA) - 17:41
3. Mary Champagne (NY) - 17:41
4. Carly Seymour (PA) - 17:46
5. Keely Maguire (MA) - 17:46
6. Emily Lipari (NY) - 17:48
7. Kacey Gibson (PA) - 17:51
8. Kath. McCafferty (NJ) - 17:53
9. Shelby Greany (NJ) - 17:56
10. Chelsea Ley (NJ) - 18:00

Complete results of all the races.

Foot Locker Top Ten Boys

1. Donn Cabral (CT) - 15:09
2. Mark Dennin (PA) - 15:24
3. Brian Leung (NJ) - 15:25
4. Pat DuPont (NY) - 15:26
5. Chris Aldrich (PA) - 15:27
6. Zach Rivers (NY) - 15:29
7. Vince McNally (PA) - 15:30
8. Brandon Jarrett (NJ) - 15:31
9. Andrew Brodeur (NJ) - 15:36
10. Andrew Judd (CT) - 15:40

More to follow later today.

Foot Locker Top Ten Girls

Girls
1. Neely Spence (PA) - 17:37
2. Emily Jones (MA) - 17:41
3. Mary Champagne (NY) - 17:41
4. Carly Seymour (PA) - 17:46
5. Keely Maguire (MA) - 17:46
6. Emily Lipari (NY) - 17:48
7. Kacey Gibson (PA) - 17:51
8. Kath. McCafferty (NJ) - 17:53
9. Shelby Greany (NJ) - 17:56
10. Chelsea Ley (NJ) - 18:00

More to follow later today.

Elizabeth Cunningham, First PIAA State Champion in the Mile

Over the last two weeks we have presented the current state of Pennsylvania cross country elite. Now, we are going to travel down memory lane, back to 1974. Why 1974? Because 1974 was the first year the mile would be raced at the PIAA state championships. The race was held at Penn State, the track circled the football field inside Beaver Stadium. The girls racing that day would have the chance to be the first-ever PIAA mile state champion and set the bar for years to come. On that day, Elizabeth Cunningham emerged from the field to run 5:13 for the victory. We were able to sit down with her last week and ask a few questions about her running career and how she got into the sport. It was a very inspiring interview and it amazing to see how far the sport has come on the women's side in the last 33 years. Her championship effort laid the foundation for the performances we are seeing today.

The Athletes

Luck

We have taken the time over the last two weeks to lay down the foundation and detail of how these athletes got to where they are today. Each story is different, but there are several common threads. All of the athletes have a strong support system that starts with their running family, who some would simply call their team. Their coaches are all very dedicated and committed to the tasks and goals at hand and instill a set of beliefs and a work ethic to the athletes, which is matched by few. And, of course, the athletes work very hard.

Both the coaches and athletes were extremely humble throughout our interviews, always giving credit to others for their continued success. And they are right - it was almost as if each athlete-coach partnership was handpicked and they were meant for each other. Their coach-athlete relationship has been fostered over time and the bond gets stronger by the day. They trust and believe in each other in a way that is very rare, but needed to get to this elite level. The athletes are all very fortunate to have the coaches and teams that they do, the same way their teams and coaches are grateful to have them. This aforementioned mutual understanding establishes a greater sense of purpose for both parties. I would say all of these athletes and coaches are very lucky to have each other, and even luckier to be in the position they are now. But before you think I am passing off all of their work and talent as just happenstance, let me define luck for you.

I use two quotes to shape the definition of luck and they are as follows:

1. "Luck is when preparation meets opportunity" · Seneca

2. "Luck is not chance, it is toil. Fortune's expensive smile is earned." -Emily Dickinson

All of these athletes and coaches have prepared extremely well and they are fortunate to have all of the opportunities that lay before them. It wasn't by mere chance they are some of the best in the country. It was because of hard work, a great support system, and goal setting.

Chris Aldrich and his West Chester teammates push each other constantly. They have an all-for-one and one-for-all mentality. So it's no surprise that each year West Chester Henderson is one of the top teams in the state. Coach Kelly has built a great program and it continues to grow and excel. When I asked Chris about his breakthrough moment, he started off saying that he had a goal of making Varsity by his junior year, but when he ran 4:16 as a sophomore, his eyes opened a little wider than just making Varsity. He now believed he could make some noise on the national scene, and set his goal to make Foot Locker Nationals. His fire has been burning bright ever since. He credits the reason to is his teammates and Coach. Chris said over and over how much his team means to him and he wouldn't be where he was without them. His teammates are what keep him going and inspire him to get the most out of every day. Then you throw in Coach Kelly and you have an unbeatable scenario. Chris realizes how fortunate he is to be in the position he's in with the teammates and coaches he has. With each minute that he spends with them I could see that inner fire being stoked more and more, just waiting to be unleashed on November 24th.

When Vince Mcnally ran 4:31 as an 8th-grader, Coach Craighead knew that he had a very special athlete headed in his direction. The statement that best describes this is, "He's hungry." When Vince was in 9th grade he was good enough to make states in the 1600 or 800, but he chose to go after a state title with 3 other seniors in the 4x8. They achieved their goal by running 7:40 and holding off North Penn in the final. Vince now saw what it took to be number 1. The work ethic that was instilled in him that year has blossomed into something special. Over the next few years he was bothered by a few injuries, and it wasn't until the biomechanical problem was solved that he stopped losing weeks or months of training. His 4:08 at Nike Outdoor Nationals was the product of having several months of injury free training. He had his goals firmly set on the state title, but the cards didn't go his way that day as he was hit with an intestinal flu that week leaving him under strength. Even in his weakened state, he went deep into the well and was in contention with less than a half-mile to go. But red-lining it for those 2.5 miles caught up with him and he finished 18th. Once he fully recovered he was back at it with his eyes supremely focused on the next goal, Foot Locker Regionals. He was 13th last year after being knocked down near the start. Vince's work ethic and drive trump his natural ability. He realizes their is something "greater" out there and he wants to find out what that "greater" thing is as it relates to him. Coach Craighead has been their to guide his journey and push him in ways he hadn't even fathomed. The partnership between those two is special and the stuff legends are made of.

Neely Spence & Kara Millhouse are close friends and training partners. They lead what has to be one of the best high school age club teams in the country, the Cumberland Valley Athletic Club (CVAC). They are lucky to have each other as they push and motivate one another to reach the next level. Kara has had one of the greatest careers in PIAA history by being a 4-year medal winner and improving on her finish each year. Kara is in the mindset that Foot Lockers is the focus and the shift has paid off great dividends, which is evidence by her 18:47 at Van Cortlandt Park. As fans, we were robbed for two years of seeing Neely race at the PIAA meet. But the rule governing homeschooled athletes was changed heading into her junior year and the rest is history. She has been dominant at the PIAA and national level. When I heard her talk, her greatest excitement was looking forward to when her CVAC teammates, especially Kara, would start meeting again. I realized they are both getting so much out of this sport and I don't mean all of the state and national recognition and trophies, but they are making lifelong friends, and what can be more important than that. They have a bond that was formed through running and grew with each mile that they ran together. When one is on a quest similar to these athletes, having friends to share and take part in the journey makes the trek that much sweeter.

From hearing Carly Seymour talk, I got the impression that Coach Wilson saw something in her that she didn't realize she even had. Sometimes that is all it takes to get to the next level, someone encouraging another to push the envelop in ways that they never dared to think of before. Carly went from 58th in the state as a freshman to state champ as a sophomore, and she has not let up in her rapid rise to the nation's elite. Central Cambria is in Ebensburg, PA. Most people from the Pittsburgh area know where that is, because it is the halfway point on the journey to Penn State. But before Carly and Coach Wilson burst onto the scene, I am sure most people had no clue. As I heard Coach Wilson say, "One of his goals was to have people take notice when they show up at meets. And here people say, 'Wow Central Cambria is here today.'" Well that time has arrived. Coach Wilson's power of positive thinking and goal-setting helped Carly not just get on the path she is on now, but blaze down that trail. Carly is a force to be reckoned with and is one of the favorites to win this weekend. Tfhe best thing about hearing her talk was how focused she was on that team title and saying it was big goal she wanted to cross off her list this year. We all know she has knocked that big goal off of her list, and is looking to cross a few more off as the season winds down. With her team and Coach Wilson behind her, nothing will be impossible for her.

The athletes and coaches are in the stretch run of their final XC season. They realize the significance of what lays before them. Their hard work, great coaching, and teammates have helped get them to this point. When they toe the line on Saturday they will not be alone. Their teammates will be there cheering them on, their coaches will be covering the course yelling out whatever comes to mind to keep them running well, we'll be there rooting for them as they pass by (hopefully we won't mess up the camera work in doing so), and hopefully all of you faithful readers will be urging them on as well as they try to accomplish their goals and complete the journey they started many years ago. So wish them "LUCK" because their hard work and preparation are about to meet a great opportunity, and their final outcome will definitely be earned.

Nike Team Nationals Northeast Boys Radio Show and Prediction

Listen to the Nike Team Nationals Northeast Regional Boys Race Preview which was featured on TalkShoe.com.

Jayson's Top 6
1. Danbury RC Team A (Danbury, CT)
2. Germantown Friends RC Team A (Philadelphia, PA)
3. Brookline TC Team A (Brookline, MA)
4. Du Hast RC Team A [North Penn] (Hatfield, PA)
5. Bosco XC Club Team A (Ramsey, NJ)
6. Hill 'N' Harrier TC Team A (East Greenwich, RI)

*Correction: Zach Montijo (North Penn) was 24th at the Mid-East Regional Championship.

MileSpilt National Rankings

The latest MileSplit National Rankings have been released.

Foot Locker National Power Rankings.
Vince McNally (#9), Carly Seymour (#3), and Neely Spence (#4) will race at the Foot Locker Northeast Regional this weekend as they look to qualify to San Diego for the national meet. They have been ranked all season and will look to validate their status over the next two meets.

MileSplit National Team Power Rankings
North Penn (#6) is the only Pennsylvania team to be ranked. They will head to Bowdoin State Park this weekend for the Nike Team Nationals Northeast Regional as they look to follow in the footsteps of Coatesville and make a trip to Portland.

The Men Behind the Medals

Nike Team Nationals Northeast Girls Radio Show and Predictions

Listen to the Nike Team Nationals Northeast Regional Girls Race Preview which was featured on TalkShoe.com.

Rick's Top 4
1. Hanover RC Team A (Hanover, NH)
2. Hunterdon Hawks TC Team A [Voorhees] (Glen Gardner, NJ)
3. Wicked TC Team A (Sudbury, MA)
4. Suamme XC Club Team A (Emmaus, PA)

Jayson's Top 4
1. Hanover RC Team A (Hanover, NH)
2. Wicked TC Team A (Sudbury, MA)
3. Suamme XC Club Team A (Emmaus, PA)
4. Hunterdon Hawks TC Team A [Voorhees] (Glen Gardner, NJ)

Foot Locker Northeast Boys Radio Show and Predictions

Listen to the Foot Locker Northeast Regional Boys Race Preview which was featured on TalkShoe.com.

Our top 14 Predictions
1. Donn Cabral (Sr., Glastonbury, CT)
2. Vince McNally (Sr., Conestoga Valley, PA)
3. Sintayehu Taye (Sr., Cushing Academy, MA)
4. Brian Leung (Sr., W Windsor P South)
5. Brandon Jarrett (Sr., St. Benedict's, NJ)
6. Pat DuPont (Sr., Fairport, NY)
7. Alex McGrath (Sr., ConVal, NH)
8. Chris Aldrich (Sr., West Chester Henderson, PA)
9. Doug Smith (Jr., Gill St. Bernard, NJ)
10. Matt Kane (Sr., Warde, CT)
11. Kyle Merber (Sr., Half Hollow Hills West, NY)
12. Mark Dennin PA (Sr., Boyertown)
13. Nick Crits 5th (Sr., Wissahickon, PA)
14.Josh Izewski (Sr., Central Bucks East, PA)

Passion+Energy is a Very Contagious Combination

We talked extensively with three coaches, Randy Wilson (Central Cambria), Kevin Kelly (West Chester Henderson), and Mike Craighead (Conestoga Valley). Within five minutes of talking to them, I found myself ready to tighten up my shoelaces so that I could do whatever running workout they had in store. I could see the passion in the eyes as I walked up to meet them. And their energy is exuded onto everything around them. By combining these two traits, in addition to a myriad of others, it is no wonder these coaches are so successful and have built such high quality programs. The coaches are all very knowledgeable at their craft and have the athletes long-term development at the front of their minds. Sure it would tempting for some coaches to run these elite athletes into the ground for their own personal glory. But those thoughts never come into play. By establishing a strong team that has an individualized focus, all the athletes under their care are able to benefit.

On top of their passion and energy, all three coaches look as if they are still fit and could give their athletes a run for their money. They all run so effortlessly, from Coach Craighead dashing across the football field yelling splits to 3 groups of athletes, Coach Kelly warming up with his athletes and checking in on them at various points, but still having ample time to make it to the finish, and Coach Wilson seemingly runnings 7 seven miles to cheer for a 3.1 mile race. As one can see, catching up to the coaches was almost harder than catching up to the athletes.

The athletes feed off their coach's energy. It would be impossible to run for one of these coaches and not give 100% on a daily basis. The coaches demand that from themselves. The coaches are able to see the vision of the road that lies before their team and help their athletes navigate the obstacles and successes that they happen upon throughout the season.

Another trait these coaches share is their belief in their athletes. One could argue that they believe in their athletes more than the athletes might believe in themselves. In fact Carly Seymour credited Coach Wilson's belief in her as a big reason to her jump to the next level. She said he kept telling her she could be the best, and one day it finally sunk in because she realized, "Why would he lie to me." So she started believing it too, and we have all seen how well that has worked out. Coach Wilson has what seems to be never-ending supply of energy. The fact we were able to slow him down for an interview shocked. But I was not surprised by the care and time he devoted to us. Similar to the other two coaches, everything he does he is fully engaged. So his captivating interview was not a shock. But what was amazing is how he ties everything in his program together to acheive success. He coaches the middle school track team which tells me one thing, he is fully invested into the development of the program. I could see how Coach Wilson's attitude, energy, and drives are embodied by both his boy's and girl's teams. These qualities, along with many others, shows he foundation of what the program is built upon and gives the first indication of why it is so successful.

Coach Craighead is a student of the sport as much as he is a mentor to his young athletes. When asked why he got into coaching, he replied, "To give something back. I have gotten a lot from running, and I want to make sure others have the same opportunity." On our last visit to Lancaster, Vince was stuck in traffic while returning home from a field trip. So what did Coach Craighead do? He showed us what seemed like every inch of pavement and grass where he has his team run. Did he have to do that? Not at all, but in his words, "I want to make sure you guys get something out of the trip." Spending that afternoon on his personal tour, I felt really apart of their program. And the fact that he took the time to ask us questions and our opinions made the interview feel like a conversation with good friend. We try to be as objective as possible, but little things like this, have you rooting for Coach Craighead and his team to have continued success.

The trip to West Chester would prove to be just as rewarding as the other two meetings. I have always been a fan of Coach Kelly. Because he is such a great ambassador to the sport, by setting up meets throughout the track season that truly are there to benefit the kids. The West Chester Henderson Invitational and Annual Pennsylvania Distance Festival are two premier meets that he organizes each year. And I urge you if you are able to participate, GO!! They are first class events designed to get fast times. Some of the races have pacemakers, but all of them have elite fields. Coach Kelly is fortunate to have a feeder system for his program. He detailed to us what the middle schools and youth programs were doing. And it goes back to the sense of family. How it is isn't just about one person, but a collective group of people chasing after their dreams and goals together.

All three of the aforementioned coaches are great at their craft, because they have invested themselves and their time fully into the endeavor of building a quality program. They all are focused on the development of their athletes and the program as a whole, by taking a strong interest in the youth of the area. They are very inspiring individuals, not because they win and seem to produce state champions at ease, but because of what they stand for and what they try to teach their athletes on and off the course or track. If you have ever have the chance to talk to them for as little as five minutes, you will become an instant fan of their teams and athletes, the same way I did. They drew me in making me wanting to hear more and more and I as tried to understand why these three are so successful. And I knew going in, it would not be one thing, but a combination of many ideals. Their dedication, passion, energy, focus, and series of positive qualities, makes up the foundation their success is built upon. Those characteristics coupled with their commitment to developing a full program puts them on a path headed towards success and makes anyone who comes in contact with them an instant fan.

Foot Locker Northeast Girls Radio Show and Predictions

Listen to the Foot Locker Northeast Regional Girls Race Preview which was featured on TalkShoe.com.

Rick's Top 13
1. Carly Seymour (Sr., Cenrtal Cambria, PA)
2. Neely Spence (Sr., Shippensburg, PA)
3. Emily Lipari (So., Roslyn, NY)
4. Shelby Greany (Jr., Suffern, NY)
5. Mary Kate Champagne (Sr., Seton, NY)
6. Emily Jones (Jr., Bromfield, MA)
7. Keely Maguire (Sr., Triton, MA)
8. Chelsea Ley (So., Kingsway, NJ)
9. Jillian Smith (Jr., Southern Regional, NJ)
10. Jeanne Mack (Sr., La Salle, RI)
11. Jess Cygan (Fr., Liberty, PA)
12. Kathleen McCafferty (Sr., Oak Noll, NJ)
13. Meghan Lutz (Sr., Nazareth Academy, PA)

Jayson's Top 13
1. Neely Spence (Sr., Shippensburg, PA)
2. Carly Seymour (Sr., Central Cambria, PA)
3. Shelby Greany (Jr., Suffern, NY)
4. Emily Jones (Jr., Bromfield, MA)
5. Emily Lipari (So., Roslyn, NY)
6. Jillian Smith (Jr., Southern Regional, NJ)
7. Jeanne Mack (Sr., La Salle, RI)
8. Kacey Gibson (Sr., Neshannock, PA)
9. Keely Maguire (Sr., Triton, MA)
10. Kara Millhouse (Sr., Boiling Springs, PA)
11. Chelsea Ley (So., Kingsway, NJ)
12. Mary Kate Champagne (Sr., Seton, NY)
13. Jess Cygan (Fr., Liberty, PA)

Five Pennsylvania girls who could make some noise:
Lauren Zarger (Jr., Harbor Creek)
Meghan Lutz (Sr., Nazareth Academy)
Steph Fulmer (Sr., St. Pius X)
Carly Hammond (Sr., West Chester Henderson)
Meg Ecker (Sr., Penn Manor)

* Melanie Thompson (Jr., Voorhees, NJ) will be racing at the Nike Team Nationals Northeast Regional.

Mid-East Regional Championships Results

Mark Denin's and Meghan Lutz's 3rd and 10th place finishes, respectively, each lead PA to a 4th place finish at the Mid-East Regional Championship. Denin continued to impress with another strong showing. Michael Fout (IN, 14:59) and Maverick Darling (MI, 15:05) both needed to better the course record (15:08) to beat Denin. He is no longer PA's best kept secret and will be someone to watch in Van Cortlandt Park on November 24th.

Lutz ran a strong race against a tough field. Lutz has been turning in some top notch performances as her season winds down. She was followed closely by Steph Fulmer in 14th. Claire Durkin (OH, 17:24) crushed the course record (18:04) by 40 seconds to earn the win in Ohio.

Boys Results
Girls Results

Setting the Stage

In a little over a week the best of the Northeast will do battle in New York, some at Van Cortlandt Park, while others will be at Bowdoin State Park. Here is a little background information of some of the top athletes that will represent PA at the Foot Locker Northeast Regional.

The following lists are in alphabetical order. All photos are courtesy of Don Rich, PennTrackXC.com.

The Girls
Natalie Bower-Bower finished 4th for the 3rd time at States. Her freshman year fourth place finish lead her team to the AAA state title. Bower has dominated the WPIAL for the last 3 years. She has traveled to Van Cortlandt for the last two last years, but felt she hasn't been able to put it together in the city with 8 million stories. At the state meet, she was still undecided if she would go, but if she does expect to see her tough, Western PA, front running style in place as she vies for a trip to San Diego.

Kacey Gibson-Gibson narrowly missed making the trip to San Diego last year. Less than 4 seconds separated her from a weekend spent in cold, snowy, and windy Pittsburgh from the sun, sand, and beach of San Diego. She finished 12th, the 10th place finisher, Danielle Tauro, opted out of the trip, opening the door for the 11th palce finisher, Caroline Schultz. Gibson was the runner-up behind Seymour's record run this year, but was the XC champ in 2006. Look for her to end her final XC season with a bang and a trip to San Diego.

Meghan Lutz-This year's 5th place finisher in the AAA at the State XC meet is having a great season. This weekend she is leading the charge for PA girls in Ohio as they race the Mid-East Regional Championship. Lutz has over come last year's injuries t o produce a great senior campaign. It will be interesting to see how she recovers from the race in Ohio. That will determine how much of a factor she will be in the Bronx.

Kara Millhouse-The 2006 3200 state champ has had an amazing XC career. Her worst finish at states was 13th as a freshman and that was the only time she finished outside of the top ten. She finished 7th, 4th, and 3rd her sophomore, junior, and senior years respectively. And she is rounding into top form at the right time, which was indicated by her 18:47 clocking (35 second im at Van Cortlandt. The time was a new personal best on the course. The Cumberland Valley Athletic Club sends two strong representatives in Spence and Millhouse to NY.

Carly Seymour-Has been on a tear for the last three years. She finished in 58th place as a freshman then followed that up with 1st-2nd-1st (course record) over the next three years. She is the reigning 3200 AA State Champ. She has had a phenomenal senior season. It seems as if wherever she races, the course record falls. From her record at Vanny to the state meet. She accomplished her big goal of the season, leading her team to the AA team state title. Now it is on to the individual championships and the much awaited deul with Seymour. This will only be round 1.

Neely Spence-Undefeated in PIAA competition (2-time XC champ and reigning mile champ). The only reason she doesn't have more state titles is because the homeschooled participation didn't go into effect until her junior year. Spence only lost twice in high school competition during the 2006-07 season, 9th-place finish at Foot Locker Nationals and runner-up finish at Nike Outdoor Nationals in the 2-mile. She is the defending Foot Locker Northeast Regional Champion. And recently ran 17:18 over the 5k course at Vanny (23 seconds faster than her championship time from last year). Spence said she hopes the PA girls can challenge the young ladies from NY for the Northeast title, and I think she's right, this is their year.

Rachel Wong-Wong lead her team to the district 3 title and runner-up finish at the state meet(AAA). Although they are separate classifications, Wong has been close to Millhouse all season. Her 16th place finish was a little bit further back than expected, but she has had a strong season all year. At Mid-Penns she was unsure if her Northern York Polar Bear teammates would test the waters at NTN Northeast, she would run the Foot Locker Regional, or shut down for a few weeks and get ready for track.

The Boys
Chris Aldrich- He improved on last year's 4th place finish with runner-up honors this year. He has stated since the beginning of the season that his goal to qualify for Foot Locker Nationals. He has looked great this season and is in top form. In his debut race of the season at the Manhattan Invite, he was runner-up to Max Kaulbach by 11 seconds. He followed that with 15:02 victory at districts over Mark Denin. Then finished runner-up to Denin at States. He is fit and now that he has some strong races under his belt, very sharp. Look for that maroon and white uniform to be in the hunt when they emerge from the back hills.

Mark Denin-The AAA state champ dominated the field in Hershey. His victory was somewhat of a surprise since Vince McNally and Aldrich had both beaten him during the season. But he was undeterred and charged up and down the hills at Parkview with a sense of urgency as if he were a rider for the Pony Express delivering an important message. Similar to Lutz, Denin is taking his talents to OH to kept his winning streak alive and try to bring home another title to Boyertown. If he has some more in the tank for NY, he will no longer be a surprise, but on the list of the ones to watch.

Max Kaulbach-Kaulbach was in NY last Sunday as well tuning up for the weekend of the 24th. He sped to a 15:43, 11 seconds faster than he ran for a 25th-place finish last year. He would definitely be a factor at Foot Lockers, but he has bigger goals on his mind as he leads his team into the first ever Nike Team Nationals Northeast Regional. Germantown Friends has been dominant all year, only suffering one defeat to the hands of #3 ranked Danbury(CT). Kaulbach will be missed at Vanny, but we wish him and his team the best of luck in Bowdoin State Park.

Vince McNally-McNally finished 13th at last year's regional. He missed the 10th place spot by 8 seconds. Ever since then he has been pretty much unbeatable in PA. He was the AAA state champ in the mile. Then he took his show on the road to Greensboro, NC where he finished third in his with 4:08.99. His time would end up being good enough for 6th place and his first All-American honor. He tore through the XC season and demolished all foes he faced, but during the week of states he came down with an intestinal flu that left him weak and a little flat. He was with Denin when they broke away from Aldrich, but the flu had taken too much out him, and he struggled home to finish 18th. He is healthy again so he will be rock in the city that never sleeps. McNally has been ranked in the MileSplit Foot Locker Power Rankings all year. Look for him to bounce back and live up to his ranking and more.

Many more from PA will run, but these are some of the top athletes PA has to offer in our eyes. There is a chance that not all of these athletes will participate, but these were the names that stood out to us throughout the season. We didn't mean to slight anyone if we left you off the list.

Tune into our TalkShoe Talkcasts on Sunday and Monday as we preview the girls and boys Foot Locker Northeast Regional, respectively. Then on Tuesday and Wednesday we will preview the Nike Team Nationals Northeast girls and boys regional, respectively, as well.

It will be a great day of racing no matter what NY location you choose. So enjoy that special day because it will be one to remember.

Mid-East Regional Championship

The Mid-East Cross Country Championships are Saturday, Novemeber 17th in Kettering, OH. Teams from Indiana, Illinois, Kentucky, Michigan, Ohio, and Pennsylvania will look to take home the title and recognition of being the best in Mid-East Region. Pennsylvania will be lead by Mark Denin and Meghan Lutz.

MileSplit's Race Preview

A Must Read

Neely Spence is writing a three-part piece on the distance girls of the class of 1982. Kim Gallagher, Lois Brommer, Lynne Strauss, and Gina Procaccio blazed a trail through the record books not just in PA but across the nation. Neely's story is amazing and illustrates how high of a bar they set for future generations.

"Cross Country is a Team Sport"

MileSplit National Team Power Rankings

North Penn continues their dream season as they are still ranked in the top 10 of the MileSpilt National Team Rankings. One can only wonder what they will do this track season. They are ranked 7th and are the only PA team to earn the distinction.

MileSplit Foot Locker National Power Rankings

The newest MileSplit Foot Locker Power Rankings have been released. Vince McNally (10th), Carly Seymour (3rd), and Neely Spence (4th) are all still ranked and getting ready to take their talents to Vanny for next weekend's Foot Locker Northeast Regional.

Blood, Sweat, and Tears

Coach Kelly hit the nail on the head when he said, "People who don't run cross country, don't get it obviously, how much of a team sport it is." But calling the programs we spoke with simply teams is an understatement. They are much closer than that, they are family. And that has had a dramatic effect on everyone who is in the program, from the coaching staff to the whole team. The way the elite athletes relied on their team and how much the team relied on them as well was one of the most impressive things I saw while we were visiting with the different programs. I personally would leave each visit thinking, "Wow. I wish I would have went to school there."

As in all great organizations, it starts from the top. The strong ideals, energy, and enthusiasm the the coaches have is passed on to the team. And through sweat, blood, and tears, they become family. The coaches are all very knowledgeable at their craft and have the athletes' long-term development at the forefront of their minds. The coaches feed off of the athletes energy, desire, and goals. The athletes are sponges who absorb everything the coaches have to offer. They in turn are invigorated by their coaches insight and master plans. It is a symbiotic relationship that is functioning better than a well-oiled machine.

Throughout the interviews we heard over and over again how much the team meant to these top athletes. We could their sincerity in the voices and see it in their actions. Chris Aldrich said there are days when he doesn't feel like running, but his teammates are always pushing him out the door and keeping him going. Vince McNally said having teammates to workout with for the hard sessions makes it more bearable and strengthens the team bond. The excitement in Kara Millhouse's and Neely Spence's voice when we asked about the Cumberland Valley Athletic Club team was easily recognizable. And hearing how important winning the team state title was to Carly Seymour had me cheering for the Red Devils at Hershey. And when it was official that they had won, I was extremely happy for their program. Natalie Bower talked about her third 4th place finish and how they want to make another charge at a team state title. Jim Spisak said how thankful he was that their coach was rewarding their team for the great season they had by taking them to race at the Foot Locker Northeast Regional. Similar to Carly, Rachel Wong has had sisters on her team throughout her career, and that has meant a great deal to her and made the last four years very special.

Then when you talk with all of these athlete's teammates you hear the same thing. They don't see their teammate as different. They acknowledge they are more recognizable at meets because everyone sees pictures of their teammate constantly, but that was about it. They push their teammate on runs and workouts, they same way their teammate pushes them.

The coaches also understand the talent level of their top kids and develop their workout regimen as such. But it always is about the team. Everything comes back to that. Seeing Coach Mike Craighead orchestrate his practices, having 3 groups of kids do 3 completely different things, probably would look like a circus to a passerby. But to me, it was magical. Everyone was on a different agenda, but yet they were aware of what their teammates were doing, and would offer support when they caught their breath from the coach's grueling interval session. Coach Kevin Kelly made everything flow together so smoothly, it felt as if it could be set to music watching the team workout. By believing in each other, Coach Randy Wilson has built a juggernaut in Ebensburg that is out of this world. The coaches live and breathe the the development of the athlete as an individual and with the team.

We live in the "Me Me Me" and "Now" generations, and these athletes who could be self-centered, are completely grounded because of the fundamentals and philosophies instilled in them by their families and coaches. They have all achieved many great things throughout their high school careers and hopefully will continue to do so in college. But from their words, they would not have been able to do it with out their family's support and their running family's (teammates and coaches) constant influence and encouragement throughout the years. So yes cross country is team sport, a family sport if you will, whose bonds are forged through tough hill sessions, lung-burning intervals, long runs, all the time spent preparing not just for the next race but for life.

The Trailer

Final PennTrackXC.com Top Ten Rankings

Here are the final PennTrackXC.com Top Ten Rankings.

Twelve Days Away

We are twelve days away from the Foot Locker Northeast Regional. With that in mind, we are beginning our exclusive coverage of athletes who are trying to qualify to Foot Locker Nationals, called the Road to San Diego. The coverage, which will lead us up to race day, will be in to addition our normal daily reports.

Our coverage will include articles, videos, talkshoe.com talkcasts, and more. We want to make sure everyone realizes how hard these athletes are working to achieve their goals this season. We will also be providing some bonus coverage of Nike Team Nationals, since there are several PA teams who will be trying to qualify to Portland.

Pennsylvania is loaded this year with talent. But it takes more than talent to be successful. Our goal is to try to reveal what makes up the "more." We will illustrate what happens when one brings together talent, hard work, a strong support system, and quality coaching all into one melting pot.

The Regionals are less than a fortnight away but our coverage begins now. We hope you enjoy. Stay tuned tomorrow as we release the trailer.

Mid-East Regional XC Championships

Pennsylvania named its team for the Mid-East Regional Championship held in Kettering, OH. AAA State Champ, Mark Denin, and Philadelphia Catholic League Champ, Dan Lowry, will lead the way for the boys team. While Meghan Lutz, 5th place in AAA States, and Caitlin Storbeck, Philadelphia Catholic League Champ, are the front runners for the girls. Good Luck PA and bring home some trophies.

PA Roster
Meet Web site

Tune-ups in Van Cortlandt

Members of the Cumberland Valley Athletic Club raced the New York Road Runners Club XC Champs at Van Cortlandt Park on Sunday. Neely Spence won in a fine time of 17:18. Kara Millhouse finished in 18:47 for second place. It is a good indication that these two athletes will be ready to go on the 24th because Spence ran 17:41 at regionals last year to get the win, while Millhouse's time was her fastest ever on the course.

Max Kaulbach ran 15:31 in the men's race. Germantown Friends is gearing up for the NTN Northeast Regional at Bowdoin State Park.

PennTrackXC.com race recap

TalkShoe Shows

Along with our insight and video coverage we are going to be using TalkShoe.com to do a few radio shows (Talkcasts). Our first episode, Foot Locker Northeast Regional: Girls Preview, will air November 18th at 8:00 PM.

Scheduled Episodes

MileSpilt National Power Rankings

Since we will now be providing coverage of Nike Team Nationals. Here are the latest MileSplit National Power Rankings. Seventh-ranked North Penn is the only PA team in the rankings.

In the NTN Northeast Regional Rankings PA Has several teams in the top ten. On the boys' side, North Penn leads the way at #2. Germantown Friends is lurking behind them in 6th, while Coatesville (8th) and La Salle (9th) will look to make their mark at the NTN Northeast Regional. Emmaus is ranked 6th on the girls side and they are followed closely by Central Cambria in 7th and 9th-ranked Northern York.

We Hit the Big Time

PennTrackXC.com created a Pennsylvania Blogs section on their Web site. The increased exposure will allow more people to follow along on the journey on the Road to San Diego.

Thank you, Don Rich, very much for Web site placement.

Bonus Coverage: NTN Northeast Regional

Since we have received so many requests, we are going to add Nike Team Nationals Northeast Regional coverage to our spectrum. The NTN Northeast Regional is the same day as Foot Locker Regionals so it will be a busy day for us.

So I guess it is time we got everyone up to speed with the NTN Northeast Regional race.

General NTN Northeast Regional Information

Week 9 Northeast Regional Rankings

NTN Regional Format

NTN Northeast Regional Schedule and Course Map

NTN Regional Qualifying Procedures

Nike Team Nationals NY Regional Championship will be held the same day at Bowdoin State Park.

Nike Team Nationals

Foot Locker National Power Rankings

Here are the latest Foot Locker National Power Rankings. The Big Three, Vince McNally, Neely Spence, and Carly Seymour, are all still ranked. But there were some changes. McNally dropped to ninth and Seymour and Spence switched places. Seymour is now third and Spence is fourth after both of them dominated their respective classifications at the PIAA State Championships.

Heshey Parkview 5k Course

Photo tour of the Hershey Parkview 5k Course by Don Rich, PennTrackXC.com

PennTrackXC.com Top Ten Rankings

Here is the latest PennTrackXC.com Top Ten Rankings.

The Indicator

After being given a tip from a friend, we traveled to Bellwood Antis to meet with Ben Hatch. He finished 3rd at States in the AA 800, but is a relative unknown in XC. As his confidence has grown throughout the season, that is changing.

Ben is an unique situation. Two days a week he does workouts with a private coach and the rest of the days he runs with his high school team. He is the top returner in the 800 making him the early favorite, but that is months away so I will get back on task.

Bellwood is a small town about 35 miles southwest of State College. Bellwood is similar to many small towns in Pennsylvania where high school football is king. The football team is having a so-so season but the you can still feel the energy and hope that all the townspeople have every Friday night when the stadium lights kick on.

When we arrived at the high school we were impressed by the track facility. The track is situated inside the football stadium and when you walk through the gates you can almost hear how the crowd roars every Friday night, even on this is cool Monday evening. With states a week away, Ben's coach prescribed what he calls an "Indicator" workout. He feels the workout gives an accurate indication of what the athlete is capable of on race day. What was the dosage you ask: 5x1000m with 1 minute rest. And I do agree it is a tough workout and will tell you what you are capable of.

Like so many of the top PA athletes this year, Ben is focusing on the Foot Locker Northeast Regional. But he also wants to have a good showing at states. He knows everyone sees him as a long shot, but he has a shot, and this is why we run the races.

As I am speaking with the coach, I notice some smoke billowing from the far end of the track. The coach notices it as well and says he hopes it doesn't affect the workout too much, but as we can start to smell it, we know it could be of concern.

The 5x1k workout is a great workout will let us know just how far Ben has come this season. The pace for the intervals, 3:05-10, 74-76s per 400. Pretty quick, I know. But if you are trying to be all-state and make Foot Lockers, these are the types of workouts you need to do. As Coach Craighead put it, "Gut-Check Workouts".

Someone is running with Ben to help with the pace. I shadow the coach throughout the workout. First 1000 goes fine, 3:06. It's amazing how short of a time a minute is. Next 1000, 3:04. I am not sure what those people are burning, but the smoke is getting worse. The coach says these next two are key, because he has a tendency to drift in the middle part of the race. It is something he has been stressing to Ben throughout the season. The importance to stay in good position and not to let gaps form, so he can use his speed and strength at the end. Third 1000, another 3:04. The workout looks easy to him. Before the 4th thousand is underway, I can see in his eyes that he is anxious and wants to take off. In the 4th thousand he does just that and cranks the pace down to 3:01. The smoke is becoming almost unbearable by now and I can not imagine what it would be like to run through. In the 5th thousand, he runs 3:15. He said it was just getting too hard to breathe with the smoke. The workout was impressive nonetheless.

Ben and his coach are pleased with the workout and both agree that he is ready to go for the weekend. After speaking with them both, I can tell that the real focus is the 800 and XC is just icing on the cake.

What will happen this weekend in Hershey? Hard to say, the AA boys race is wide open. But based on this workout, Ben will definitely be a factor and he is ready to go. We wish him the best.

Good Luck to Ben and all the competitors this weekend.

There will be more on Ben leading up to the Foot Locker Regional including his workout video and team interviews. So stay tuned to the Road to San Diego.

States Preview

It is the first weekend in November and that can only mean one thing, all of PA is converging on Hershey for the PIAA State XC Championship. Well maybe not all of PA, because high school football is still going on as well, but I digress.

This has been an epic year for PA and it is just getting started as we enter the championship phase of the season. The depth in PA from an individual and team standpoint has been outstanding and will lead to a day of mind-boggling performances on Saturday.

Girls AA
The big show gets starts off with the girls AA race. There will be three way battle upfront for the individual title between Carly Seymour (Central Cambria), Kacey Gibson (Neshanock), and Kara Millhouse (Boiling Springs). This will be the 4th and final time the trio does battle in Hershey. Here's how the last 3 years have broken down.

2004
Gibson 3rd; Millhouse 13th; Seymour 58th

2005
Seymour 1st; Millhouse 7th; Gibson 48th

2006
Gibson 1st; Seymour 2nd; Millhouse 4th

Millhouse has had a steady ascension throughout her career and Seymour and Gibson have both won titles. It will be war and a great way to start the day. All three will be gunning for the title, as it will be another indication of their fitness level before the Foot Locker Northeast Regional. They are focused and ready to lay it on the line over hill and dale in Hershey.

Seymour has some extra motivation as her Central Cambria Red Devils are looking to make it to the podium this year. They narrowly missed it last year with their third place finish. Central Cambria has only lost once this year in PA and that was 1-point defeat to the hands of Lewisburg at the Harry Groves Spiked Shoe Inivitational. Lewisburg lost one of their triumvirate to a stress fracture but reloaded with two key freshmen. Central Cambria is the team to beat but will face a tough challenge from Lewisburg. I predict after all is said and done, everyone will be be asking if they are the best girls team in the state regardless of AA or AAA classification.

Girls AAA
AAA girls are next on the schedule and will feature District 3 trying to claim both the individual and team title by way of Neely Spence (Shippensburg) and the Northern York Polar Bears. Neely Spence is the defending champ. When she races you see the determination in her eyes. She is on a mission this year. All of her races have been dominating performances as she has yet to be challenged in a race all season. Her first obstacle will likely surface on November 24th at the Foot Locker Northeast Regional, but that's looking ahead. Spence will look to defend her title and as she puts it, "check in on her current racing fitness level."

The race for the team title will be great, perhaps the closest of the day. The three favorites are Emmaus, Northern York, and Latrobe. Emmaus has been ranked number 1 all season by the PennTrackXC.com Top Ten rankings. Northern York and Latrobe continue to get stronger throughout the season. Natalie Bower (Greater Latrobe) and Rachel Wong (Northern York) will battle for the runner-up spot in AAA and hope their teams pack it in tight behind them as they look to upset Emmaus. They will be joined in that chase pack by Meghan Lutz (Nazareth Academy) as she also makes a run at a top-five finish.

Boys AA
In AA boys, the individual race is wide open. Someone will make a name for themselves as they step up and take control of the race in an effort to break the rest of the field. The early favorites are Alex Zubey (Tamaqua), Joe Beveridge (Bishop McDevitt), and Jim Spisak (Bishop McCort). All three won their district meet in a convincing fashion and appear to just be hitting their stride as the season is winding down. The field behind them will not let them get away easy as this is truly anybody's race.

The race for the team title will appear to be a rematch of the District 10 Championship with North East, West Middlesex, and General McLane trading blows once again. McLane was district champ, followed closely by North East and West Middlesex, respectively. They have held the top three spots in the PenntrackXC.com Top Ten Rankings for the last 8 weeks. In 2006, West Middlesex was victorious with General McLane in third. District 10 will try to occupy the top three team spots this year. But in what order? The race will come down to the wire as these three are very closely matched. The team competition will rival AAA girls for the closest of the day.

Boys AAA
The AAA Boys race should be called, Vince McNally (Conestoga Valley) vs. Chris Aldrich (West Chester Henderson): Round 1. Their individual battle has all the makings of heavyweight prizefight. Both were neck and neck the whole race at last year's meet but Aldrich was able to secure a 4th place finish ahead of McNally in fifth, but both athletes were given the same time, 15:29. Jason Weller (Boyertown) ran 15:04 to win last year's title. I think both athletes will beat that time and it will take between 14:50-55 to win. This one is too close to call. They both have had marvelous performances this year and it will definitely be a great race to close out the day. Several athletes will give chase to these two including Mark Denin (Boyertown), but Aldrich and McNally are the class of the field.

North Penn looks to keep the team title in District 1 as they continue their phenomenal season. They have dominated all foes that have come their way. If their #2 all-time average at the Manhattan Invite is not an indication of how special this team is, I don't know what is. North Allegheny, the preseason #1 and pre-states champion, will be in a tough battle with Upper Dublin and Cumberland Valley for the second spot on the podium. Cumberland Valley suffered a big defeat at the District 3 meet but should bounce back at States.

PennTrackXC.com PIAA State Champs Preview

Also on the line is a berth to the Mid-East Regional Championship. The top seniors at the state meet will earn an opportunity to represent PA in Ohio.

But this is just a preview with a few predictions, mainly for the fans as they will be fortunate to see an incredible day of racing. For the athletes, I wish you all the best of luck . When Saturday rolls around all the previews and predictions in the world will not matter because the races will not be decided on paper, or the web for that matter, they will be decided over the 3.1 mile layout of the Hershey Parkview Golf Course. Which is why ladies and gentlemen, we run the races.

National Power Rankings

The latest MileSplit Foot Locker National Power Rankings were released. PA still has three athletes ranked, Vince McNally of Conestoga Valley (7th), Neely Spence of Shippensburg (3rd), and Carly Seymour of Central Cambria (4th). All three athletes won their respective District Championship this past weekend and will look to continue their winning ways at this weekend's PIAA State Championship.

"He's Hungry"

On October 22nd, Matt and I traveled to Conestoga Valley High School in Lancaster, PA. The purpose of our trip: to spend the afternoon with Vince McNally, Coach Mike Craighead, and the rest of the Conestoga Valley Buckskins. McNally was on a separate schedule from the rest of his teammates. While preparing for the upcoming District 3 meet and a chance to qualify for the state meet, his teammates look on while McNally has his sights firmly planted on the state meet at Hershey; and perhaps further.

McNally's teammates pounded out a hard mile + 4x400 while Vince, with the assistance of a teammate returning from injury, pushed through 5x800. The Buckskins were focused and looked ready for the district meet. Excitement was in the air.

Vince and Coach Craighead said this will be the first time he has been healthy for a full year. His 4:08 mile at Nike Outdoor Nationals being a strong indicator what he was capable of after being healthy for only six to seven months. That begs the question, "What will he be capable of after being healthy for a full year?" The potential answers are all mind-blowing thoughts. Only time will tell what he is capable of, and we should all be happy that we will be able to bear witness to his senior year.

Coach Craighead, a state champion in the 4x800 and 800 himself, knew Vince was a gifted athlete when he saw him run 4:31 as an 8th grader. But he said what separates Vince is his attitude and attention to detail. He does all the little things one needs to do to succeed and personifies that quote, "A little on a little becomes a lot." The progression he has made is staggering in both XC and track. But there are still a few goals he would like to cross off his list before he graduates.

Coach Craighead has a myriad of adjectives to describe Vince: hard-working, humble, relentless, tough, aggressive, and the list goes on, but perhaps the best description he gave was, "He's hungry." It was something that was instilled in his freshman year, as the seniors on the team along with Vince ran 7:40 to win the 4x800 AAA State title. Vince and Coach Craighead both said these past seniors helped to instill an amazing work ethic in Vince and they displayed a ferocious tenacity as they charged after their goal. That work ethic was embedded into Vince's attitude and has morphed into something even greater as he races through his last high school season.

This tenacity roars on as Vince is focused now on the stretch run of the season that includes the state meet, the Foot Locker Northeast Regional, and hopefully a berth to the Foot Locker National Championship. The first of the trifecta is this Saturday, November 3, in Hershey and Vince looks to improve on his previous placings at states (13th-freshman, 4th-sophomore, 5th-junior) and claim the title.

There will be more on Vince leading up to the Foot Locker Regional including his workout video and team interviews. So stay tuned to the Road to San Diego.

PA Independent Schools State Championship

Germantown Friends kept their winning streak alive and stayed perfect in PA as they won the PA Independent Schools State Championship. Just as he has done all season, Max Kaulbach lead the charge with a victory in 15:46. His teammates followed closed behind him as the spread through five was sixty-one seconds and the Tigers placed their scoring 5 in the top ten.

Germantown continues on their trek to Nike Team Nationals. The Northeast Regional for Nike Team Nationals is November 24th. Germantown's dominant victory should keep them at number 2 for the PennTrackXC.com Top Ten Rankings and at number 5 for the Northeast Region. They have a great shot to make it and the important thing is that they will get that shot at regionals and must take full advantage of their opportunity.

Districts Coverage

The electrifying racing weekend was an amazing preview of the upcoming state meet. All of our favorites qualified to states where they will have the opportunity to showcase their abilities.

District 7
The District 7 or the WPIAL meet was on Thursday, October 25. Kacey Gibson started the day off with a bang. Her 18:14 was 75 seconds ahead of second place in the girls AA race. And it would end up being the fastest girls time of the day. Kacey looks poised and ready to defend her state title this week. But she has some tough competition, Carly Seymour and Kara Millhouse, who are looking to dethrone her.

Natalie Bower continued her WPIAL dominance as she won her third title in the girls AAA race. Bower's victory helped to lead her team to the crown as well. Latrobe will look to return to the top of the podium at the state meet as well. I feel they are the team to beat.

David Adley continued his winning ways as held off North Allegheny's Matt Jacob to win the boys AAA race. His victory helped to secure 4th place for Baldwin and get them back to the big show. With their 2-3 placing, North Allegheny won the team title and looks to be on track regain their form of the "dyNAsty days" of the mid 1990s.

District 1
In the AAA girls race at Lehigh, Meghan Lutz was the early leader at the mile, but ended up finishing 4th. Her 18:31 clocking is just a few ticks off of her fast 5k from this year's Nike Outdoor Nationals. She will be ready to go in Hershey and prepared to make a run at the state title.

Chris Aldrich continued his preparations for the state meet and beyond, with a 15:02 victory in the AAA boys race. Aldrich broke away from the field with a 1000m to go, but Mark Denin was able to close the gap before Aldrich put in one final surge down the homestretch to seal the victory. Denin was a close second in 15:06. In Aldrich's post-race interview, he said he felt the strength and speed that wasn't there over the final 800 at Manhattan. He appears to be rounding into form at the right time. He also said all training has been geared for Foot Locker Regionals. Being the competitor that he is, I am sure it will be a great showdown with Vince McNally this weekend.

District 6
We are on-site for the District 6 meet and saw several great races throughout the day. Carly Seymour and the rest of the Red Devils from Central Cambria did not disappoint in the AA girls race. Carly looked strong and relaxed as she broke her own course record by running 17:39. The rest of team used a :38 spread from runners 2 through 5 to claim the title. Their top 5 finished within the top 9 of the race. A very impressive showing by Central Cambria. The team is focused on winning states, after just missing the podium last year with a third place.

Jim Spisak of Bishop McCort dominated the field to win the individual title of the boys AA race. His 16:24 was the fastest boys time of the day. While the AA boys race appears to be up in the air for states, Spisak just marked himself down as a potential favorite with his effort. The other athlete we mentioned, Ben Hatch from Bellwood-Antis, finished in 7th. His race was very controlled and saw him blow by 6 people on the finishing straight. Hopefully he will crank it up another notch at the state meet, and maybe district 6 can go 1-2.

District 3
The final championship of the weekend was on Sunday. District 3 postponed their Saturday meet because of weather. Even with the day wait, there were no surprises as everything pretty much went as planned. Kara Millhouse was victorious in the AA girls race. Millhouse was well in control by 2 miles into the race and maintained her lead over the last mile as she won comfortably in 20:17.

In the girls AAA race, Neely Spence and Rachel Wong went 1-2. Neely was simply Neely as she was by herself at the mile and increased her lead throughout the race as she crossed the line in 19:04. Wong ran a very smart and controlled race as she finished in second place in 19:56. Her runner-up finish lead the Northern York Polar Bears to a dominant team victory, 66-144, over Cumberland Valley. Wong will be in the hunt as individual and in the team race, making her decision of what race to choose on November 24th even more difficult.

The boys AAA race was the last of 2007's District Week. McNally repeated as champ, creating a 5-second advantage by the 2-mile marker. He will add to that lead as he crossed the line in 16:38, 19 seconds ahead of his closest competition. McNally has his eyes set on the state meet and winning the title. From the results, it looks as if the AAA race at states will be a showdown between McNally and Aldrich, a preview of the Foot Locker Northeast Regional.

Great job to all of the competitors and we look forward to seeing everyone step up their game as we move onto the PIAA State Championships.

A Preview of the District Meets

Well this is the next big weekend of racing. All of the top kids made it through Week 1 of the championship stretch, Conference Championships, with flying colors. Now we are onto the District Championships which serve as the qualifier for the state meet.

Runners to watch by district:

District 1
On the girls side, Meghan Lutz seems to be hitting her stride. She ran 18:08 to win her conference meet and serve notice that she is ready for the stretch run. On Friday she will take aim against the rest of the district in Bethlehem, PA, at the spectator-friendly course of Lehigh University. She will have stiff competition from several girls, but she looks to be ready for the task.

Chris Aldrich is the favorite for the boys. His second place finish at the New Balance Manhattan College XC Invite, was a great opener. Coach Kelley said they have been putting in a great deal of quality work, and they will use this race to test the waters a bit. Alrdich will be challenged mainly by Mark Denin of Boyertown, who is having a fine season as well.

District 3
Our largest contingent of potential Foot Locker qualifies lies in the heart of PA (District 3 and 6). In girls AAA, Neely Spence is the favorite. At Mid-Penns she said she tries to use each race as an indicator of her fitness. Look for a very controlled effort from Spence as she is supremely focused on the end of the next three meets (PIAA Championship, Foot Locker Northeast, Foot Locker Championships). Her biggest competition will come from Rachel Wong who will try to lead the Northern York Polar Bears to the district team title. Northern York is looking like they are the team to beat for the state title as well.

Kara Millhouse will look to move up one spot to the top of the podium in the girls AA race, as she finished in second place last year. Kara should be relatively unchallenged which will allow her to use this as tune-up for next weekend's big show down with Carly Seymour and Kacey Gibson.

Vince McNally will try to repeat as champion in the Boys AAA race. Vince has not been challenged all year, and that trend will continue on Saturday as he gives the onlookers a preview of what is to come the following week at states. After witnessing Vince's workout on Monday, there is no doubt in my mind that he is ready to go for the upcoming meets.

District 6
AA reigns supreme in District 6. The top teams and individuals are from the "small" schools. Carly Seymour will lead the charge for her Central Cambria team as they look to repeat as champions. Carly was also victorious last year. The team is firmly focused on Hershey and bringing the team title to Ebensburg.

In the boys AA race, a few Foot Locker dark horses emerge, Jim Spisak and Ben Hatch. Spisak has won just about every race he has run this fall and Hatch has been steadily improving throughout the season. Look for those two to do battle upfront.

District 7
In girls AAA, Natalie Bower will look to win her third crown in as many tries for the Latrobe Wildcats. There will also be a tight team battle, as she looks to get Latrobe back to the top of the podium, Mt. Lebanon dethroned them last year. North Allegheny and Mt. Lebanon (again) will be their toughest opposition.

David Adley will look to keep his winning form as he tries to win his first District XC title. With a win, he might be able to lead the Baldwin Highlanders back to the big show.

Kacey Gibson should be unchallenged in girls AA. The race should serve as tune-up for next week's state championship race, as she looks to repeat as champ. She will have a race on her hand as Kara Millhouse and Carly Seymour have their eyes on the crown as well.

Foot Locker Power Rankings

PA is represented very well in the Foot Locker Power Rankings. Vince McNally (Conestoga Valley) is 6th on the boys side and Neely Spence (Shippensburg) and Carly Seymour (Central Cambria) are 3rd and 4th respectively on the girls side.

They will use their district championship races this weekend to solidify and improve their spots. But all the rankings go out the window come November 24th.

The word is spreading

Well Ebensburg's best kept secret is out, Carly Seymour and the Central Cambria XC team. After big days at Pre-states, Eastern States, and the Laurel Highlands Conference meet, everyone knows Carly and her team are the ones to beat for the AA State title. Lewisburg appears to be their closest challenger. They beat Central Cambria by 1 point at the Harry Groves Spiked Shoe Invitational. Central Cambria is ranked 5th in the Northeast Region, while Seymour's special season has her ranked 4th in the Foot Locker Power Rankings.

I Will See Your Effort, and Raise You...

It looks as if the other conferences saw the results from Mid-Penns and decided to up the ante. Mid-Penns was a great race, but it was just the tip of the iceberg as to what was in store for the rest of conference championship week.

Where do I start?

At the Lebanon-Lancaster League meet, Vince McNally was unstoppable. He ran 15:02 for the victory. But let me put that in perspective, his next closest competitor ran 16:20. And yes, it was a record setting performance. Who's record did he break? None other than Craig Miller, the former Manheim Township standout who is now starring for the University of Wisconsin. He beat Craig's time of 15:19 from 2005. It is a great indicator of his fitness level, as Vince begins to make his final push to the end of the season.

At the Ches-Mont League Championship, Chris Aldrich began his final tune-up with a victory in 15:41, 20 seconds ahead of second-place finisher, Chris Bodary (Bishop Shanahan). Aldrich will have some competition next week at the District 1 Championship, as North Penn prepares to close out a great season. Aldrich is really rounding into form as his season is just getting underway.

New to the watch list this week is Natalie Bower. Bower won the Tri-State Coaches Association meet. Her winning time of 18:49 outdistanced the competition by 32 seconds. Bower will look to continue her streak of top-5 finishes at the state meet as she leads her team to a hopeful top-5 finish as well. Bower should definitely move up from her 91st place finish of a year ago. How high can she go? With the type of season she has been having she should get into the top 25. Watch Bower's post-race interview.

Carly Seymour continued their dream season as she and her team won the Laurel Highlands Conference meet. Seymour cruised through the 3 mile course in 17:07, 1:33 ahead of second place finisher, Sarah Strayer. Central Cambria won the team title with a score of 24 over Bishop McCort who tallied 82. Seymour stayed perfect on the year. Next up is the District 6 Championship.

Another newbie to the list is Meghan Lutz (Nazareth Academy) who was victorious at the AACA Championship with a fine time of 18:08, 47 seconds ahead of her closest competitor. Lutz will add depth to PA's strong contingent at the Foot Locker Northeast regional.

Germantown Friends and Max Kaulbach continued their dominance as they won the Friends School League Championships. They appear to be on schedule to make a serious run at the NTN regional on November 24th.

Next up: Districts!

Mid-Penn Cross Country Championshps

On Wednesday, October 17, Matt and I traveled to Big Spring HS for the Mid-Penn Conference Championships. It was beautiful drive with many great views along the ride. We were hoping that the race would be able to match the trip.

And it did. The Mid Penn Conference is home to three of the top girls in the state, Neely Spence (Shippensburg), Kara Millhouse (Boiling Springs), and Rachel Wong (Northern York). Rachel's Northern York team is also one of the top teams in the state, and will be vying for the AAA title in less than a month.

The weather was warmer than we expected in Newville, PA home of Big Spring HS who played host for the conference championship. You couldn't ask for a better course from a runner's perspective, wide-open alleys to run down, then a wooded section which is the perfect place to make your move and break open the race. And that's just what happened. A pack of about 7-8 girls entered the woods together which is about the mile marker, but when it was time to emerge, one, Neely Spence, clearly had broken things open. Neely would continue to extend her lead all the way to the finish, running 18:37 and winning by 52 seconds.

Next to emerge from the woods was a pack of 3, Kara Millhouse, Racehel Wong, and Kristy Ulrich (Susquenita). Kara kept the pressure on and was able to separate herself and secure second place with a great time of 19:29. Kristy and Rachel were not far behind in 19:31 and 19:42 respectively. Northern York was able to hold off Cumberland Valley in the team portion 73-78. Neely and Kara were both pleased with their races and their preparation as they headed into the championship phase of the season. Rachel was a little disappointed with her performance, but said she would be ready to right the ship by districts.

If this race is any indication of what is in store for the next month and half, then we are in for quite a treat.

Newspaper Articles
Spence wins 1st piece of postseason trifecta (Wouldn't this actually be a Super Yankee if you include Foot Locker Regionals and Finals?)
Mid-Penn Cross Country Championships: Spence smokes opposition

PA makes it mark at the New Balance Manhattan Invite

WOW!!!

What a day Pennsylvania had at Van Cortlandt Park aka Vanny.

Carly Seymour wins Eastern States by setting a new course record (Carly's 13:55 broke Nicole Blood's record of 13:57) and leading her team to a 9th place finish. Considering Nicole Blood's record at Vanny, countless Foot Locker Northeast Regional titles plus a US Junior National crown, it puts Carly in very elite company. Emmaus would finish in 11th, they were separated by US #2 Midlothian in 10th. Fayetteville Manlius showed why they are #1 as they dominated the field, and beat runner-up Saratoga Springs, 87-159.

The great day PA had didn't stop there. North Penn sent a message to all of PA and the nation as they had the fastest team average of the day, 12:57, in Boys Varsity D race. Not only was it the fastest of the day, but it is the 2nd fastest all-time average. Very impressive considering all of the teams that run the invite year after year. Bradd DelMuto would be very proud of his alma mater.

Max Kaulbach (12:27) and Chris Aldrich (12:38) go 1-2 in the Boys Varsity E race. The race lived up to its billing, but in the end, Max was a little more race sharp than Chris, but it's only October and there is plenty of racing left. Germantown Friends won the team title as well, while West Chester Henderson was 4th. Barring some unforeseen occurrence, this race all but solidified Germantown Friends will be racing NTN Regionals, so Max will not be at Van Cortlandt Park on the 24th. But Chris Aldrich will. What a great opener for him. It appears everything is heading in the right direction, as he heads into the championship portion of his season.

Setting the Stage for the Weekend

Shakespeaere wrote, "All the world's a stage, And all the men and women merely players...", well they will be no greater stage this weekend than the one at Van Cortlandt Park. Many questions will be answered this weekend. The biggest question will be how good is Carly Seymour and her Central Cambria team. They will be traveling to the "Five Boroughs" to race in the New Balance Manhattan College XC Invitational. They will be competing in the Girls Eastern States Division. All of the top NY teams will be there including, Saratoga Springs, Fayetteville Manlius, and Shenendehowa. Plus Super 25 #2 Midlothian (VA) will be making the trek North as well. Emmaus #1 ranked team in the PennTrackXC.com Top Ten will look to make their mark as well. It is an intriguing matchup because it is probably the only this year will get to see the #1 team in AA and AAA do battle. Good Luck to both squads.

On the boys side, Chris Aldrich will make his debut this season at meet as well. His West Chester Henderson team is in the same section as #1 ranked PennTrackXC.com Top Ten and #10 in the Super 25, Germantown Friends. It should be a great battle between the two teams, and their #1 runners, as Max Kaulbach looks to continue his great season. Also in action at Van Cortlandt Park, North Penn will look to validate their #2 PennTrackXC.com Top Ten ranking as they take their show on the road. It looks to be a great day of races, and a perfect warmup for "Conference Week" which hits PA in full force next week.