Flo50 Girls Team Rankings Countdown

How long have you coached at your school?  

I've coached at Centerville for 18 years.

What is your meet schedule this fall?

This gives you a little look at how we are approaching each meet too.

Aug. 19: OHSAA Pre State (1st/24)

Aug. 26: Finishtiming Invitational

Sept. 2: Hot Summer Bash

Sept. 9: Mason Invitational

Sept. 15: Trinity-Valkyrie Invitational

Sept. 23: SNL

Sept. 29: Paul Short Invitational (Pa.)

Sept. 30: Firebird Invitational

Oct. 14: GWOC

Oct. 21: Districts

Oct. 28: Regionals

Nov. 4: State

Nov. 12: NXN Midwest

How has your summer training gone for your team? What do you focus on during the summer months?

The athletes have had a very solid summer of training.  We build intelligently up to our max mileage for the season and hit that several weeks throughout the weeks of July, August and September. We focus on three main workouts: 1. Fartleks; 2. Hills; and 3. Tempo Runs.

Which athletes do you see as the probable top five this season?

I believe we have a very strong, young group of athletes that will be difficult to distinguish between them throughout the season because their potential is all very close together.  However, I would imagine we will be led by senior Kelli Walsh or junior Grace Kilroy at the majority of our meets. After that, we feel like we have some interchangeable parts. We have a couple new faces to add to the returners from last year as well and some additional returners that have really made some nice developments.  

Who are your team captains or leaders and what stands out about them as examples for the rest of their teammates?

This year we have six captains for our team of 71 athletes.  They are chosen through a captain application process in late spring. This year it happened that three of them are returning varsity award winners and three are returning junior varsity runners. They have been a part of a leadership cohort during the past year where they learned a lot a great deal about team dynamics and leadership.  

Who are some new faces who will make an impact on your team this year? (i.e. freshmen, transfers, runners who have improved a lot)

Emma Bucher is a freshman who has great potential. She is a very hard, but smart worker. She was a 5:08 miler this past spring. In addition, Sydney Khosla is a sophomore who was banged up most of the season last year until the end. She ran 19:16 in just her second race last year and has already matched that so far in 2017.   

What are some staple workouts your team does during the season?

1.  REST DAYS

2.  LONG RUNS

3.  MAX VO2 WORKOUTS (1000's, 1200's, 1600's)

4.  TEMPOS (CONTINUOUS or OCCILATING)

5.  CUT DOWNS

What will be the biggest reason why your team is successful this season?

Our team culture from the first runner to the seventy-first runner is always the same: We are one big FAMILY!

What will be the biggest obstacle or challenge facing your team this season?

Putting the team's betterment before our own.   

How would you describe your team's culture?

It's the driving force of our team that is passed down from one team to the next, year in and year out.

What are your top three goals for the team this fall?

1.  Develop the right way: With unity, passion, and courage within the team and its members

2.  Be the best CGXC team ever!  (And have the highest percentages of runners under 30:00, 25:00, 22:00, and 20:00) 

3.  Capture our fourth Ohio state championship and qualify for NXN for the second time.

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Top Returning 5K Times From 2016 XC Season