As we head into the Big East Conference meet, I thought I would post a preview and provide some insight into what we have been doing over the last few weeks. Also, I am including a preview of the Big East Championships that was posted on the web-site: trackshark.com(one of my favorites).

Men-
The men seem to get stronger and stronger with each passing week. I think we are definitely ready for our best meet of the season. We had an outstanding week of practice last week. Nick Szczech has had somewhat of a disappointing season thus far, however he has looked fantastic the last few workouts. His swagger his back and he will be a huge difference maker for us. Kyle continues to impress as well as Brice Cleland. Kyle will be shooting for an All-Big East Conference performance(top 15). Also, Mark Kopecki had his best workout of the season last week, so things seem to be coming around at the right time. As everyone knows, the Big East is one of the most competitive conferences in the nation for XC, if not the most competitive. There is a good shot that six men's teams will qualify for nationals from the Big East. We placed 7th last season at the conference XC championships. We are predicted to finish 8th this season. I feel like we can place higher than 8th, but we'll have to run well to do it. Let's go RACE!!!

Women-
Just like the men, the women continue to get stronger in their workouts. The pre-nationals race was not a good indicator of how good we really are. This women's team should really turn some heads at the Big East Championships. We had a fantastic workout last Wednesday. The women did 2x2 miles w/ 5 min recovery between. The first one was at tempo pace and the second one was supposed to be hard, but under control. We did the first one on the Cudahy bike path and the second one was on Cudahy High School's track. Our top 5 women ran 11:32 on the first one and they all ran 11:17 on the second one. Five women running strong, 11:17 for 5 women!! Last year, our 5th woman ran 11:50 in this workout(and the weather was better last year). Needless to say, I'm very excited to see what this group can do at conference.

Here is the humerus preview from trackshark.com:

Big East – The Bronx, NY
Cincinnati, Connecticut, DePaul, Georgetown, Louisville, Marquette, Notre Dame, Pittsburgh, Providence, Rutgers, Seton Hall, South Florida, St. John's University (New York), Syracuse, Villanova, West Virginia

Where does one begin trying to sort out the humongous Big East? Tenth ranked Georgetown is the clear favorite, but where to go from there? How about we go to reader, Luke Rygh, for some analysis:

“The first 7 spots are pretty much on lock with Georgetown, Louisville, Syracuse, Villanova, Providence, Notre Dame and Cincinnati. I know that won't be the order, but that's the top half of the conference. I'm here to help you with 8-14. USF is holding down the fort in the 14th, with Seton Hall falling in right at 13. From 8-12 is pretty up for grabs. Marquette looks like it has the best chance to grab the 8th spot because of Kyle Saginus running up front, but a bad race by their 3-5 guys could cost them. Pitt, DePaul, Uconn and Rutgers are all vying for that 9th, potential 8th spot. DePaul has the victory over Pitt at the conference course at the Fordham Fiasco, but Pitt has also showed they have gotten stronger. Rutgers has also shown in the past they have a strong finish to their season and will be right in the mix with Pitt and DePaul, along with UCONN who usually has a solid group of runners. There you go. It's the best I got.”
Thank you Luke, but what about those basketball teams? You have to believe they are getting 9 teams into the tournament this year. That is one tough basketball conference! Which is more difficult: Being in the Big East for basketball, the SEC for football, or the MAC for a "delusional athletic director and a mismanaged shitstorm of an athletic program budget" contest?

Pick: Georgetown



Also, here are our workouts from last week and this week. I know many are interested in how we are preparing for the championship portion of our season.

Monday October 20-
3:05pm- Long Run/Hill Workrout. Wil-O-Way Hill Workout #3.
Men- 3 mile warm-up(20minutes), 5xWOW Hill, 2 miles easy, 5xWOW Hill, 2-3 mile cooldown. ~12-13 miles. Take a 2-3 minutes between each transition.
Women- 2 mile warm-up(15minutes), 5xWOW Hill, 2 miles easy, 5xWOW Hill, 1-2 mile cooldown. ~10-11 miles. Take 2-3 minutes between each transition.

Tuesday October 21-
6:30am- Group 1 morning run. 25-30min easy.
7:00am- Group 1 weights
7:30am- Group 2 morning run. 25-30min easy
8:00am- Group 2 weights

3:05pm- All Groups: easy run and drills. We will travel somewhere.
Men- 40-45min easy run. Drills + 6 x 100m Strides
Women- 35-40 min easy run. Drills + 6 x 100m Strides

Wednesday October 22-
3:05pm- Tempo Workout @ Cudahy. Last rep will be all out.
Men- 3 x 2 miles w/ 5 min recovery between.
Women- 2 x 2 miles w/ 5 min recovery between.

Thursday October 23-
7:00am- Group 1 weights.
8:00am- Group 2 weights.
PM- All Groups OYO (on your own) 35-50min easy run. BPA’s.

Friday October 24-
3:05pm- Track Workout. Full warm-up/cooldown.
Men- 16-20 x 200m. Sets of 5.
Women- 16 x 200m. Sets of 4.

Saturday October 25-
Practice will be on your own.
Men- 50-65 min easy run
Women- 45-60 min easy run

Sunday October 26-
All Groups Rest or Easy 30-50 min run.

Monday October 27-
3:05pm- Mile Repeats @ Greenfield Park. 2 mile warm-up/cooldown
Men- 5x1 mile reps w/ 3 min recovery between. Fast, but under control.
Women- 4x1 mile reps w/ 3 min recovery between. Fast, but under control.

Tuesday October 28-
No morning run or weight training for those running at Big East Championships.
Feel free to do a 10-20 shake-out run. Weights for those not going to Big East.

3:05pm- Easy run, strides, drills, core-work.
Men- 40-45 min run, drills, 6x100m strides.
Women- 35-45 min run, drills, 6x100m strides.

Wednesday October 29-
3:05pm- Easy run + 200m strides at Hart Park.
Men- 40-50min run + 4-5 x 200m on Hart Park Track.
Women- 35-45min run + 4-5 x 200m on Hart Park Track.
Take 200m jog recovery between reps.

Thursday October 30-
7:30am- Depart MU Gym for Airport.
9:30am- Plane Departs Milwaukee for Newark, NJ.
12:40pm- Arrive Newark, NJ.
3:00pm- Jog Course at Van Cortlandt.

Friday October 31-
10:30am- Women’s Big East Championship 6k. GO MU!!!
11:10am- Men’s Big East Championship 5-mile. GO MU!!!