All-States and All-Scholastics!

All-States Results:

Andrew Swiderski placed 91st/150 with a time of 18:14.0. Congrats to Swiddy on a great season and to making it this far!

The Attleboro Sun Chronicle just reported thier All-Scholastic selections for the fall cross country season. Four of Norton's athletes will be recognized!

Andrew Swiderski - All Scholastic Selection
Audra Schlehuber - Honorable Mention
Gil O'Neil - Honorable Mention
Cam Parker - Honorable Mention

Norton's Swiderski Moves on to ALL-STATES!

Andrew Swiderski placed 15th overall at the Division 4 State Meet! He will move on to compete with the other elite qualfiers from around the state at All-States this coming Saturday (11/15). Congratulations Swiddy! The boys team also won the Division 4 Sportsmanship Award today!

Team Results for Division 4 States:

19th out of 40

Boys Results (5k):

Andrew Swiderski: 15th Place - 17:16 (5:34 pace) **ALL STATE QUALIFIER

Gil O'Neil: 38th Place - 17:59 (5:48 pace)

Cam Parker: 42nd Place - 18:07 (5:50 pace)
Emerson Almeida: 214th Place - 21:24 (6:54 pace)

Dan Sugar: 219th Place - 21:29 (6:55 pace)

Mike "Mikey G" Gillis - 256th Place (7:34 pace)

Girls Results (5k):

Audra Schlehuber: 182nd Place - 25:58 (8:22 pace)

Annie Ledbetter: 222nd Place - 27:14 (8:47 pace)
Holly Mello: 225th Place - 27:29 (8:52 pace)

Norton Boys CC Wins Massachusetts Division 4 Sportsmanship Award!!

The Norton boys cross country team was selected to recieve the Massachusetts Division 4 Sportsmanship Award from the MIAA! This says a great deal about your character, service, and work ethic boys. Congratulations on this prestigious award.

TVL ALL-STARS & AWARDS

Congratualtions to the Norton Boys and Girls Cross Country Teams on getting the Tri-Valley League Sportsmanship Awards. You all should be proud of the way you conducted yourselves this season. This says a great deal about your character.

I would like to thank my team for being the standup athletes they were this year. I wouls also like to thank them for being athletes with great character, determination, and motivation. Without them, I would not be in the position to get coach of the year for boys and girls cross country. Thank you NHSXC!

I also would like to awknowledge three athletes from Norton cross country to were named Tri-Valley League All-Stars this year. Congrats boys!

ANDREW SWIDERSKI

GIL O'NEIL

CAMERON PARKER

Sugar PR's @ Wrentham Invite, Parker places first for Norton/22nd overall

On Saturday November, 1 the Norton XC team competed at the Wrentham Invitational Meet. Dan Sugar got a big personal record on the day and Cam Parker came in 22nd overall and first for Norton.

Results:

BOYS Division 3 & 4 Varsity Race (5k):
Cam Parker - 22nd Overall, 17:50 (5:45 pace)
Gil O'Neil - 30th Overall, 18:03 (5:51 pace)
Andrew Swiderski - 47th Overall, 18:28 (6:03 pace)
Dan Sugar - 190th Overall, 21:29 (6:53 pace) PERSONAL RECORD!
Mike Gillis - 245th Overall, 23:11 (7:28 pace)

GIRLS Division 3 & 4 Sophomore Race (5k):
Audra Schlehuber - 66th Overall, 24:58 (8:02 pace)
Holly Mell0 - 89th Overall, 26:35 (8:34 pace)
Annie Ledbetter - 96th Overall, 27:17 (8:48 pace)

BOYS Division 3 & 4 Freshman Race (3K):
Matt Remick - 163rd Overall, 15:15 (8:11 pace)

The BIG THREE Shine @ The TVL Championships!!

Andrew Swiderski placed 3rd overall at the TVL championships with an overall "smokin" per mile personal record of 5:29 and a time of 17:02 in the 5K. Gil O'Neil placed 5th overall with a new personal record in the 5K (17:27), which is a 5:37 pace. Cameron Parker placed 11th overall with a 17:54 (5:45 pace). Their hopes are set on being TVL all stars. Congrats boys!

Many of the Lancers also got PR's (personal records in the 5k!) Congrats to Tim Lewis on his overall personal record per mile time as well. Norton placed 5th overall at the TVL meet. The loss of Emerson Almeida (injury) pushed the Lancers behind some teams. The Lancers placed 4th overall in the regular season. Holliston and Hopkinton tied for first (thanks to Norton beating the #1 team Holliston). Medfield came in 3rd. Norton placed fourth overall in the league ahead of Dover-Sherborn, Westwood, Bellingham, and Ashland.

Congrats to a great season athletes!

Norton moves into the postseason starting next weekend as they attend the Wrentham Invitational on Saturday, November 1st.

Following that, the Lancers will represent Norton at the Division 4 Championships @ Franklin Park on Novemeber 8th.

If qualified, individuals from Norton will complete in the ALL-STATE competition on November 15th at Franklin Park.

Results from TVL Meet:

BOYS VARSITY:

3. Swiderski, Andrew Norton 17:03.52 (5:29 pace)

5. O'Neil, Gil Norton 17:27.15 (5:37 pace)

11. Parker, Cam Norton 17:54.47 (5:45 pace)

49. Sugar, Dan Norton 21:57.59 (7:04 pace)

51. Sargent, Ben Norton 22:20.52 (7:11 pace)

52. Gillis, Mike Norton 23:00.86 (7:25 pace)

GIRLS VARSITY:

36. Audra, Schlehuber Norton 24:35.79 (7:55 pace)

JUNIOR VARSITY BOYS:

44. Lewis, Tim Norton 22:10.42

50. Costa, Mike Norton 22:24.45

JUNIOR VARSITY GIRLS:

36. Mello, Holly Norton 26:36.80

48. Ledbetter, Annie Norton 27:46.42

52. Bessette, Kayla Norton 28:21.93

FRESHMAN:

19. McCready, Chris Norton 15:41.72

23. Remick, Matt Norton 16:28.62

Norton Gets 8/14 Personal Records in Close Loss to Hopkinton

Eight runners out of fourteen gained personal records versus Hopkinton today. The Norton boys placed 2nd, 3rd, and 4th overall in yet another close matchup with Hopkinton (27-32). Andrew Swiderski covered the course in 14:56 (5:31 pace) for 2nd, Gil O'Neil gained a big personal record for 3rd place overall in 14:58 (5:32 pace) for 3rd, and Cam Parker got 4th place overall with a time of 15:09 (5:36 pace). Audra Schlehuber had a personal record on the ladies side with a time of 20:54 (7:44 pace).

Boys Score 32-27.

Norton Top Finishers:
2nd Place: Andrew Swiderski
3rd Place: Cam Parker
4th Place: Gil O' Neil -PR
20th Place: Dan Sugar -PR
21st Place: Mike Gillis -PR

Other Finishers:
24th Place: Ben Sargent-PR
30th Place: Mike Costa -PR
31st Place: Tim Lewis
37th Place: Chris McCready -PR
39th Place: Matt Remick -PR

Girls Lose 50-15

Top Norton Finishers:
10th Place: Audra Schlehuber - PR
15th Place: Holly Mello
16th Place: Anne Ledbetter
17th Place: Kayla Bessette

The Boys go 1-2-3-4 Against Ashland and 1-2-3 against Bellingham in Double Win!

The Norton Boys Cross Country Team defeated Ashland and Bellingham with a sweep today (10/7/08) going 1-2-3-4 against Ashland and 1-2-3 against Bellingham.

Andrew Swiderski, who has only been beat once on the season, placed first overall (5:34 pace). Cameron Parker placed 2nd with a personal record (5:35 pace), and Gil O'Neil placed 3rd overall with a PR as well (5:36 pace).

Emerson Almeida placed 4th overall for the Lancers with yet another personal record on the day (6:15 pace).

Congrats to the boys on 2 great wins bringing their record to 5-2!

Also congrats to the NINE athletes out of FIFTEEN on this team who got personal records on the day! Your effort has paid off!

Boys Score VS. ASHLAND 17-42.

Norton Top Finishers:

1st Place: Andrew Swiderski

2nd Place: Cam Parker - PR

3rd Place: Gil O' Neil - PR

4th Place: Emerson Almeida -PR

7th Place: Dan Sugar - PR

Other Finishers:

9th Place: Ben Sargent - PR

10th Place: Mike Gillis

13rd Place: Tim Lewis

14th Place: Mike Costa

16th Place: Chris McCready - PR

18th Place: Matt Remick - PR

Boys Score VS. BELLINGHAM 25-32.

Norton Top Finishers:

1st Place: Andrew Swiderski
2nd Place: Cam Parker - PR
3rd Place: Gil O' Neil - PR
7th Place: Emerson Almeida - PR
12th Place: Dan Sugar - PR

Other Finishers:
13th Place: Ben Sargent - PR
14th Place: Mike Gillis
16rd Place: Tim Lewis
17th Place: Mike Costa
18th Place: Chris McCready - PR
19th Place: Matt Remick - PR

Girls Score vs Bellingham and Ashland: 50-15.

Top Norton Finishers vs. Bellingham:
2nd Place: Audra Schlehuber
5th Place: Holly Mello
6th Place: Kayla Bessette - PR
7th Place: Anne Ledbetter - PR

Top Norton Finishers vs. Ashland:

1st Place: Audra Schlehuber

5th Place: Holly Mello

6th Place: Kayla Bessette - PR

7th Place: Anne Ledbetter - PR

Eighth Annual Sportsmanship Essay Contest

Re: Eighth Annual Sportsmanship Essay Contest


As an important leader in interscholastic athletics, we would like to request your support and assistance by promoting a valuable MIAA Student Services initiative among the student-athletes on your team(s). The Eighth Annual MIAA Sportsmanship Essay/Multimedia Contest is currently being conducted for students in grades 9 through 12. We would like to hear from the thousands of student-athletes across the state and invite them to share their ideas on this year's theme:

"The Role of the Fan in Promoting Sportsmanship”

Your help in eliciting participation by distributing this contest flyer (click here for flyer) to the members of your team(s) is greatly appreciated.

The top three entries, as selected by the MIAA Sportsmanship Committee, will be awarded prizes of $500, $300 and $200 respectively. These contest winners will also be honored at Gillette Stadium on November 21 as part of the 15th Annual MIAA Sportsmanship Summit. In addition, an anthology of finalist and honorable mention entries will be published in Volume VIII of "Sportsmanship: A Game Plan for Life."

All entries for this contest must be received by Friday, October 17 at the following address:

MIAA Student Sportsmanship Essay/Multimedia Contest
33 Forge Parkway
Franklin, MA 02038
studentservices@miaa.net

Schools will be notified of winning entries in November. If you have any questions, please do not hesitate to contact the MIAA Student Services Department at 508-541-7997.

Norton Wins Another Close One vs. Dover Sherborn

The Norton boys cross country team defeated Dover-Sherborn in dynamic fashion today. Dover-Sherborn brought 22 boys to compete against Norton's 8. Andrew Swiderski covered the 2.7 mile course in 14:53 for a new PR and course record for 1st place overall. Close behind were Cam Parker (3rd place) with a time of 15:09 and Gil O'Neil (4th place) with a time of 15:32. The unsung hero of the day was Emerson Almeida posting a huge personal record and great 8th place finish (17:11) to win the meet 28-29. Congratulations boys on a fantastic race and having 5/8 boys get personal records! Congrats to Kayla and Annie on their personal records!

Boys Score 28-29.

Norton Top Finishers:

1st Place: Andrew Swiderski - PR!!
3rd Place: Cam Parker - PR!!
4th Place: Gil O' Neil
8th Place: Emerson Almeida - HUGE PR!!
18th Place: Dan Sugar

Other Finishers:
19th Place: Mike Gillis - PR!!
21st Place: Tim Lewis - PR!!
24th Place: Ben Sargent
32nd Place: Matt Remick - PR!!

Girls Score: 15-50.

Top Norton Finishers:
8th Place: Audra Schlehuber

13th Place: Kayla Bessette - PR!!

16th Place: Anne Ledbetter -PR!!

Norton Falls to Westwood

Westwood beat both the Norton boys and girls team this past Wednesday at Westwood. It was a very close finish on the boys side.

Girls Score: 15-21.

Top Norton Finishers:
8th Place: Audra Schlehuber
16th Place: Holly Mello
17th Place: Anne Ledbetter
18th Place: Kayla Bessette

Boys Score 32-27.

Norton Top Finishers:
2nd Place: Andrew Swiderski
3rd Place: Cam Parker
4th Place: Gil O' Neil
17th Place: Dan Sugar
27th Place: Emerson Almeida

Other Finishers:
28th Place: Tim Lewis
29th Place: Mike Costa
30th Place: Mike Gillis
32nd Place: Ben Sargent
37th Place: Chris McCready
41st Place: Matt Remick

Girls Lose 50-15

Norton vs. Southeastern

NHS Girls & Boys Get Victory over Southeastern!

The Norton girls and boys XC teams defeated Southeastern on Friday 9/19.

Congratualtions to BOTH teams on their victories!

For the second meet in a now the trio of Swiderski, Parker and O'Neil went 1-2-3. Andrew Swiderski set a new course record by 3 seconds! Congratulations Andrew!

Congratulations to Audra Schlehuber's terrific first place overall finish for the girls! Congratulations Audra!

Girls Score: 15-21.

Top Norton Finishers:

1st Place: Audra Schlehuber

3rd Place: Holly Mello

5th Place: Kayla Bessette

6th Place: Anne Ledbetter

Boys Score 23-32.

Norton Top Finishers:

1st Place: Andrew Swiderski

2nd Place: Cam Parker

3rd Place: Gil O' Neil

7th Place: Emerson Almeida

10th Place: Dan Sugar

Other Finishers:

11th Place: Mike Gillis

12nd Place: Tim Lewis

13rd Place: Mike Costa

14th Place: Ben Sargent

17th Place: Chris McCready

19th Place: Matt Remick

Norton Boys Win a Huge Upset Over TVL 07 Champions Holliston!

The Norton boys X-Country team (11) had a phenomenal win over the (48) man squad of Holliston. Holliston is the defending league champions from 07. Congratulations boys!!

Score 29-30.

Norton Top Finishers:
1st Place: Andrew Swiderski
2nd Place: Gil O' Neil
3rd Place: Cam Parker
20th Place: Emerson Almeida
24th Place: Dan Sugar

Other Finishers:
27th Place: Mike Gillis
29th Place: Ben Sargent
40th Place: Tim Lewis
41th Place: Chris McCready

Norton Girls Lose to Medfield 50-15.

Top Norton Finishers:
13th Place: Audra Schlehuber
21st Place: Holly Mello
23rd Place: Kayla Bessette
27th Place: Anne Ledbetter

Norton Boys Lose a Close Matchup to Medfield

The Norton boys cross country team lost a well fought battle to Medfield on Monday 9/8.


Score: 31-28


Top Norton Finishers:
1st Place: Andrew Swiderski
3rd Place: Gil O' Neil
4th Place: Cam Parker
11th Place: Emerson Almeida
12th Place: Dan Sugar

Other Finishers:
31st Place: Mike Gillis
35th Place: TIm Lewis
36th Place: Chris McCready

Norton Girls Lose to Medfield

Score: 50-15

Top Norton Finishers:
18th Place: Audra Schlehuber
24th Place: Holly Mello
32nd Place: Anne Ledbetter
36th Place: Kayla Bessette

An Email from Holliston....Let's Discuss.....

Hi Coaches, My girls are going to jog through a road race in Holliston on September 21st. The committee to rebuild a play ground in town started this race a year or so ago and the captains were asked to help fill out the field as a little community service. At our preseason captains meeting they thought it would be fun to invite the girls from the league to come run together in the crowd with our school colors. They thought it would remind people that girls are athletes and cross country is a sport and accomplish the desire to help the play ground build effort. They mentioned that if everyone brings a lunch we could picnic together before the girls go home. Very informal and laid back. If you are interested the web site is WWW.holliston5k.com.
As an added attraction for my girls, the old fat coach is also going to find his running shoes in the back of the closet and labor through the run. I have 25 days to get ready. Any of you coaches who want to join me I may need the help (Brian, Kent, Miranda, Toni and Nancy will need to drag a wagon full of dirt if you want to run with me).

Sam

ESSAY CONTEST!!!

"The Role of the Fan in Promoting Sportsmanship”

Your help is greatly appreciated in eliciting participation from students in your school by distributing the contest flyer (click here for flyer) to the appropriate faculty members (i.e. coaches, physical education/health, English, media and guidance departments).

The authors of the top three entries, as selected by the MIAA Sportsmanship Committee, will be awarded prizes of $500, $300 and $200 respectively and honored during the 15th Annual MIAA Sportsmanship Summit at Gillette Stadium on Friday, November 21. In addition, a compilation of finalist and honorable mention entries will be published in Volume VIII of "Sportsmanship: A Game Plan for Life."

All entries for this contest MUST BE RECEIVED by Friday, October 17 at the following address:

MIAA Student Sportsmanship Essay/Multimedia Contest
33 Forge Parkway
Franklin, MA 02038Entries may also be emailed to studentservices@miaa.net

· Literary entries must be typed and contain no more than 500 words
· Multimedia entries (audio, visual, etc.) must not be longer than 3 minutes in duration

Schools will be notified of winning entries in November. If you have any questions about this contest, please do not hesitate to contact the MIAA Student Services Department at 508-541-7997. Thank you for your assistance in promoting this important initiative. We look forward to receiving entries from your school.

New Schedule!!

Be sure to check REVISED cross country schedule for this fall. There have been numerous date changes since the original. The schedule can be found to the right (on this website) and on http://www.highschoolsports.net.

SAMPLE WORKOUTS

A typical week this season should consists to two harder days (workouts), 2 longer days, and then depending on race day, a pre and post race day (recovery, etc.)

An example week would be:

Monday - Distance
Tuesday - Workout
Wednesday - Recovery
Thursday - Pre-Meet
Friday - Race
Saturday - Distance
Sunday - OFF

As for the summer, try to get in 1-2 workout days a week and run 5-6 days a week. The base you establish this summer will reflect as soon as the season starts on August 21st. The better your base this summer, the better you will be in season. That simple.

Depending on your level a typical day should consist of a 2-6 mile run.

Vary your workouts. Get creative. Do fartleks/intervals, tempos/solid pace for certain time, etc:
~400/800/400/800
~2-4-2-4-2-4-2-4-2
~telephone poles: 2-rest2-3-rest3-4-rest4-5-rest5-4-rest4-3-rest3-2-rest2
~2-4-8-mile-8-4-2
~4 to 6 X 400
~4 to 6 X 800

**Please do not forget to do a proper stretch, warm-up & cooldown. These are essential to staying healthy and injury free.

Please post any questions or ideas about workouts that you have done or are questioning.

CROSS COUNTRY APPAREL

Please submit feedback by posting here.

What do you all want to do for gear this year?

We obviously have new uniforms, but do you want any outerwear? T-shirts? Long Sleeves? Track Jackets?

The cheaper route would be to go T-shirts or longsleeves, but we can get really nice XC track jackets for between $40 & $50. I am leaving it up to you all, but you know how I feel about looking like a team. We dress and look the same at home and away for every meet!

After we decide on what we are getting, and you are having some financial difficulty, please email me at ktaylor@norton.ma.us with concerns.

INTERESTED IN BEING A CAPTAIN FOR XC08?

If you would like to be a captain for this year, please express your interest via my email: ktaylor@norton.k12.ma.us .

I am looking for why you think you are a leader, how many years you have done cross country, and anything else you can bring to the team as a captain.

NHS GIRLS XC ROSTER 08

Kayla Bessette - Sophomore (CAPT)

Annie Ledbetter - Sophomore (CAPT)

Holly Mello - Sophomore

Audra Schlehuber - Sophomore

NHS BOYS XC ROSTER 08

Emerson Almeida - Senior
Mike Costa - Sophomore
Mike Gillis - Sophomore
Timothy Lewis - Junior
Chris McCready - Freshman
Gilbert O'Neil - Senior (CAPT)
Cam Parker - Senior (CAPT)
Ben Sargent - Senior
Daniel Sugar - Sophomore
Andrew Swiderski - Senior (CAPT)

Cross Country Training Log

Copy and paste this Training Logon a Word document & print for Summer and Fall! Keep track of your weekly workouts, runs, & totals! Something as simple as this can be a great tool for motivation.

Cross Country Training Log – Summer/Fall 2008

“There is one big thing—desire. And before it, when it is big, all is little.” – Willa Cather

DAY DISTANCE (Miles) COURSE/WORKOUT
WEEK 1
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
WEEK 1 TOTAL

DAY DISTANCE (Miles) COURSE/WORKOUT
WEEK 2
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
WEEK 2 TOTAL

DAY DISTANCE (Miles) COURSE/WORKOUT
WEEK 3
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
WEEK 3 TOTAL


“What do I get from running? Joy and pain, good health and injuries, exhilaration and despair, a feeling of accomplishment and waste. The sunrise and the sunset.”
– Amby Burfoot

DAY DISTANCE (Miles) COURSE/WORKOUT
WEEK 4
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
WEEK 4 TOTAL

“Now when I’m asked why I run, the answer comes quickly. I run because through running, I find answers to many other questions in my life.” – John Bingham

DAY DISTANCE (Miles) COURSE/WORKOUT
WEEK 5
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
WEEK 5 TOTAL

– Johnny Kelley
“Running gives me confidence” – Steve Prefontaine

DAY DISTANCE (Miles) COURSE/WORKOUT
WEEK 6
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
WEEK 6 TOTAL

“I love to run. This is just part of my life. It’s the way I live. You put in so much effort and the rewards are so little, you might as well enjoy it and make lots of friends.”

DAY DISTANCE (Miles) COURSE/WORKOUT
WEEK 7
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
WEEK 7 TOTAL

DAY DISTANCE (Miles) COURSE/WORKOUT
WEEK 8
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
WEEK 8 TOTAL

“Everything I see and feel is more extreme when I’m in training. If I’m happy, I’m happier. If I’m sad, I’m sadder. I once ran 31 miles and after that there was nothing in this world I thought I couldn’t do.” – Katherine Switzer

DAY DISTANCE (Miles) COURSE/WORKOUT
WEEK 9
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
WEEK 9 TOTAL

“It is the illusion that we can go no faster that holds us back.” – Kenny Moore

DAY DISTANCE (Miles) COURSE/WORKOUT
WEEK 10
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
WeeK 10 TOTAL

DAY DISTANCE (Miles) COURSE/WORKOUT
WEEK 11
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
WeeK 11 TOTAL

“Know yourself, so you may live that life peculiar to you, the one and only life you were born to live. Know yourself, that you may perfect your body and find your play.”
– George Sheehan

DAY DISTANCE (Miles) COURSE/WORKOUT
WEEK 12
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
WEEK 12 TOTAL