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2005 Weekly Updates

We publish a Weekly Update to recap what we did the previous week, and what we plan on doing the following week. Here is a copy of all of them - longgggg reading, but a good way to capture the ride we had over the 2005 season.

Sept. 9, 2005 – Issue 1

Moorestown Boys Cross Country Weekly Update

Recap

We are going to try to put out a Weekly Update to make sure everyone stays informed about our efforts.  This is our first update – please let us know if you have any suggestions on what you would like to see and hear.

The summer was a huge step forward – a number of the team ran the daily Captain’s Practices, and others ran on their own.  A group of high mileage runners ran as much as 40-50 miles per week on a consistent basis.  As you know, we stress building a quality base of miles doing easy distance over a long period of time.  This foundation will allow our Varsity-level runners to extend well beyond what they were able to do last year during the season in terms of workouts and the races that really count in October and November.  We also saw a lot of guys running 15-30 miles per week – which gives them enough of a foundation to do some very serious work this fall.

We have broken the team into 3 main groups:
High Mileage – with a goal of about 45-50 miles per week.
Mid Mileage – with a goal of about 30-35 miles per week.
Low Mileage – with a goal of between 15-25 depending on the person and where we are in the season.
We are also trying to monitor and adjust for each runner and tune the workouts to individual needs.  Hopefully this let’s us catch little injuries before they become big, and to create a really positive experience for everyone on the team.  It seems to be working out very well – and I can say it looks like everyone is progressing very well.  But please speak up if you think you need something different (more, less, injured, etc.)

The last two weeks of August were official practices – having nearly 30 guys showing up at all the practices is a lot of fun.  We did bus trips to some of the top courses we will be running this year to get some experience in – as well as find some hills.  This was the first year we did this, and we will continue it next year.

The highlights of this past week were Ben Leonberg opening his family’s home to the team for a race “down the shore”.  Most of the guys ran a nice steady “Tempo” 7 mile run – apparently singing thru the race.  A few of the guys ran the 5K (mostly Freshman who have not yet experienced two 5K races per week for the rest of the fall and were eager to get started!).  We also did a GREAT workout on Tuesday.  The High Mileage guys did a 3 Mile Tempo run in 19:25 – about 6:30 per mile pace.  The mid mileage guys did 2 Miles, and the Low mileage guys did 1 mile in 7:00 – 7:20.  We were really impressed with everyone.  The goal of a Tempo run is to keep the running in “Aerobic” range – so that there is no build-up of Lactic Acid.  We are focusing September on building strength through miles – and with the two races per week, there will be plenty of stress on the anaerobic system.

The Week Ahead

Yard Sale – Saturday Sept. 10.  Guys should be there around 7:30-8:00 to help set up.  If you can, plan on spending a lot of the day there to help advertise, sell and move stuff.  The yard Sale ends at 1:00.  We will be buying Hoagies – so lunch is provided.  Hopefully we will get cleaned up by 1:30 and then go for our Rita’s Run.  The High Mileage guys will do a 7 mile run over to Rita’s.  The Mid and Low Mileage guys will run 3-4 over there.  We’ll eat our Water Ice and Gelati’s and the High an Mid guys will run back to the Cassel’s – the coaches will drive the low mileage guys back to the Cassel’s.

Batch Meet at New Egypt Tuesday - Sept. 12.  We will be competing against Pemberton, Riverside, Holy Cross, New Egypt and Burlington City.  Holy Cross beat us last year – so we will have a good race.  We will institute our Pack running philosophy to help each other run faster and better.  Our plan for the top 7-12 guys is to run as a pack for the first 2 miles and assess where we are at that point.  We may need to race it in, or just stay together.  Everyone should try to bunch up with other guys and help encourage each other.  Our goal is for everyone to run a nice, steady pace for the entire race and get a baseline on your conditioning that you can improve on as the season goes on.  Directions are at: http://nehs.newegypt.us/Burlington_directions_files/directions.htm.  The meet should start around 3:30 or 4:00.  The bus will leave at 2:00.

Cherokee Challenge – Saturday, Sept. 17.  This is the first “Invitational Meet” of the year.  It is a very fun format with music playing and dozens of schools.  There are 8 races – one for Freshman Boys, then one for Freshman Girls, then Sophomores, then Juniors, then Seniors.  It is the only race we will run this year that will NOT be 5KM (3.1 miles) – the course is 2 Miles with some nice hills.  It is held at Cherokee High School.  Information about the meet is here: http://www.ccctf.com/ch_chal_main.html.  Also take the time to check out the main Cherokee Cross Country web site - http://www.ccctf.com/ccctf_main.html.  We can aspire to have a program with the class and success of Cherokee. 

Schedule of Events

The Bus will leave from the High School at 8:00 AM on Saturday morning.

If you have any questions, please feel free to get in touch with either of us:

Lorenzo Eagles - MtownXCEagles@aol.com, leagels@mtps.com – 662-2343.
Bob Bickel – bob.bickel@jboss.com, bob.bickel@comcast.net – (h) 235-0630, (w) 234-5828.

”The essential thing in life is not so much conquering as fighting well.“ – Baron de Coubertin, founder of the modern Olympic Games

Sept. 16, 2005 – Issue 2

Moorestown Boys Cross Country Weekly Update

Recap

The regular season has begun!  Our first meet was highly successful (with a few exceptions!).  Highlights:

1. $1,600 Yard Sale!  Way to go everyone – this fills the coffers for things like Tents, uniforms, jackets, and other fun stuff!  And best of all – we beat the Girls!

1. We are on our way to an undefeated regular season!

- Moorestown 17, Holy Cross 45
- Moorestown 18, New Egypt 45
- Moorestown 15, Riverside 50

1. Great Pack Running!  From the front group to the low mileage groups – we ran together as a TEAM.

1. The Elk Moves!  James did a great job of carrying the Elk around to key points of the race to inspire our team.  He is eligible now – so don’t expect to see Eagles or Bickel carrying that thing to different points of a race course…

1. Don’t eat Cheeseburgers and Fries before a race.  Ask Brendan for advice on alternatives…  Seriously – Banks did a great job of sticking with the front pack and pushing himself and his Cheeseburgers to the limit.

1. Follow the course!  We had a great pack running together – unfortunately for one of the packs, they all followed each other off the course at New Egypt and lost about a minute…

1. Nice weekly mileage this week – even though we have entered the racing season.  This is key to keep our base up.  And by doing good mileage in the warm-up and cool-down, we made it a very solid day on Tuesday.  And followed that with some nice threshold the next day.  So everyone should be feeling a bit tired – we are trying to run through these meets, and will focus on getting fast by the end of the season.

1. Relative to other teams in South Jersey – we stacked up very well.  Especially against our Division.  At the Group level Kingsway (Ozzie set a course record with that 17:48 – so it was a slower course than we ran) and Ocean City look tough.  Triton and Cherokee are also quite good – it is nice to be able to compare ourselves to such high quality teams…

The Week Ahead

Cherokee Challenge – Saturday, Sept. 17.  This is the first “Invitational Meet” of the year.  It is a very fun format with music playing and dozens of schools.  There are 8 races – one for Freshman Boys, then one for Freshman Girls, then Sophomores, then Juniors, then Seniors.  It is the only race we will run this year that will NOT be 5KM (3.1 miles) – the course is 2 Miles with some nice hills.  It is held at Cherokee High School.  Information about the meet is here: http://www.ccctf.com/ch_chal_main.html.  Also take the time to check out the main Cherokee Cross Country web site - http://www.ccctf.com/ccctf_main.html.  We can aspire to have a program with the class and success of Cherokee. 

Schedule of Events

The Bus will leave from the High School at 8:00 AM on Saturday morning.

Batch Meet at Westhampton – Tuesday Sept. 20, 3:45PM
This is another batch meet against Delran, Riverside, BCIT-Medford, Willingboro, and McCorristin.  We should be able to run in packs again this week.  We might experiment with some pace variation in this meet – concentrating on running the 2nd mile fast.  The front pack should be able to finish completely together – like the girls team did last week.  The high school is at 695 Woodlane Road, My. Holly, NJ
Bus leaves at 2:15.

South Jersey Shootout at Glouster County College – Saturday Sept. 24
This is a fun meet.  There is a separate race for the #1 and 2 runners on a team, a race for the 3 and 4 runners, and a race for the 5-7 runners.  Places are totaled up and team awards are presented.  We should do fairly well given the depth of our team.  There is also a Freshman race and an open race for everyone else.  This is a fun course with some good wood/trail running and some fun hills.  It is also a good spectator course for family and friends who want to come cheer you on.    Freshman run at 9:00, JV at 9:30, 5-7 at 10:30, 3-4 at 11:30, and the 1-2 race at 12:30 (girls races alternate between these).  Directions are at www.gccnj.edu/general_information/directions.cfm
Bus leaves at 7:00AM.

If you have any questions, please feel free to get in touch with either of us:

Lorenzo Eagles - MtownXCEagles@aol.com, leagels@mtps.com – 662-2343.
Bob Bickel – bob.bickel@jboss.com, bob.bickel@comcast.net – (h) 235-0630, (w) 234-5828.

”The woods are lovely and dark and deep, but I have promises to keep, and miles to go before I sleep, and miles to go before I sleep. “ – Robert Frost

Sept. 22, 2005 – Issue 3

Moorestown Boys Cross Country Weekly Update

Recap

The Cherokee Challenge was the first weekend Invitational Meet – and it was a great day – sunny, warm, and fast times for everyone.  Some of the highlights:

1. We had 10 runners under the time of our third fastest runner from last year’s meet.  This is great testament to how much work everyone is doing.

1. Of the 14 runners who ran both last year and this year, the time improvements were  anywhere from 12 seconds to 2 minutes and 10 seconds faster – with an average of a 58 second improvement.

1. The Elk made it’s Tent-hanging debut.  Donning a Moorestown singlet, we attracted a LOT of attention from other teams and quite a few photographers.  It really added to the fun atmosphere of the race – with Bruce Springsteen playing over the loudspeakers.  No wonder everyone ran so well.

1. The team established ourselves as one of the leading teams in South Jersey.  Cherokee, Triton and Ocean City were the only teams that would have beaten us in a traditional scoring meet.

This past Tuesday, we ran a batch meet at Westhampton getting the minimum score of 15 points (first 5 places) against all the other teams – Delran, Medford Tech, Willingboro, and Trenton Catholic – and extending our undefeated batch meet schedule.  Some of the highlights:

1. We ran in good packs.  Our top guys goal was to get some practice going out fast and then settling into an easier pace.  This worked well, and will be good training for later races in the season where it is important to have a good fast start, but to be comfortable enough to finish the race strong.

1. Rinehart, Leonberg and Cassel had a strong, fast finish – they are itching to keep running fast.  Also nice to see Holaday running strong and smooth (knock on wood).  Simpson is resting some leg pains and was not needed for this race so he sat out (nice to have a deep team and good teammates to step in for others who need a break).  And a great group of young runners including Friedman, Mulski, Naylor, Banks, Healy and many others starting to push up there.  A great mix of senior leadership and a group of underclassmen pushing their way up.

1. We also saw good time comparisons with the previous week at New Egypt.  It is tough to compare courses – and the times will vary from week to week.  But looking throughout the team times, everyone is running strong.

We are having an excellent practice week as well.  We are trying to give a nice Threshold workout the day after races.  This week we did repeat 1000 meters at about race pace.  This expands the aerobic capacity – the real key to being a good runner.  It also gets the team used to running at a race pace and feeling comfortable.  Since we take breaks, it is not as taxing as a race, and hopefully avoids injury.  We are also able to keep our total mileage up fairly well.

The Week Ahead

South Jersey Shootout at Glouster County College – Saturday Sept. 24
This is a fun meet.  There is a separate race for the #1 and 2 runners on a team, a race for the 3 and 4 runners, and a race for the 5-7 runners.  Places are totaled up and team awards are presented.  We should do fairly well given the depth of our team.  There is also a Freshman race and an open race for everyone else.  This is a fun course with some good wood/trail running and some fun hills.  It is also a good spectator course for family and friends who want to come cheer you on.    Freshman run at 9:00, JV at 9:30, 5-7 at 10:30, 3-4 at 11:30, and the 1-2 race at 12:30 (girls races alternate between these).  Directions are at www.gccnj.edu/general_information/directions.cfm
Bus leaves at 7:00AM.

Batch Meet at Cinnaminson – Tuesday, Sept. 27
This will be our first batch meet with some real competition.  Two of the premier runners in South Jersey will be there – Steve Grabowski of Cinnaminson and James Buinicky of Maple Shade.  James finished just in front of Dan at the Cherokee Challenge, and Steve has been running some very fast times.  Cinnaminson also has a very competitive 2nd and 3rd man.  If we can break up other top 3 runners, our depth should be able to come thru and keep us undefeated – but it could be close.  The High Scholl is on Riverton Road – simply go out Cheter Avenue, and that will turn into Riverton Road.  Cross Route 130 and stay on Riverton.  The high school is on the right about 1 mile after Rt. 130.
Bus leaves at 2:30.

Shore Coaches at Holmdel Park – Saturday, October 1
This is a HUGE meet.  For information see http://www.monmouth.com/~scullion/05xc/stcxcey.htm.  Races start at 9 and end at 4 – a Cross Country Junkies kind of day.  Hopefully our seeds and timing will give us a shorter day than that…  We will post a schedule next week.  This is the site of all the big races – States and Meet of Champions at the end of the season.  For those of you new to XC – Holmdel is kind of like the center of XC in New Jersey.  People compare their times on Holmdel from generation to generation – Eagles ran this course when he was in High School.  This will be our first meet to see how we really stack up to everyone in South Jersey and beyond.

With October, we will start to shift to fine tune our training.  This means we will start to mix in more difficult workouts and Intervals.  There will be some nice meets for Freshman and Sophomores only.  And our final All-Team meet only a month away on October 21 – the County Open and Mill Creek.

If you have any questions, please feel free to get in touch with either of us:

Lorenzo Eagles - MtownXCEagles@aol.com, leagels@mtps.com – 662-2343.
Bob Bickel – bob.bickel@jboss.com, bob.bickel@comcast.net – (h) 235-0630, (w) 234-5828.

If you can meet with Triumph and Disaster
And treat those two imposters just the same…
If you can fill the unforgiving minute
With sixty seconds’ worth of distance run –
Yours is the Earth and everything that’s in it,
And – which is more – you’ll be a Man, my son!
                        - Rudyard Kipling, “If”
Sept. 30, 2005 – Issue 4

Moorestown Boys Cross Country Weekly Update

Recap

It was another great week for our team – we had a total of 14 runners set personal bests on two difficult courses this past week.  October should produce some even better results!

South Jersey Shootout
Well, I do not think I will ever forget running to one of my shouting spots and hearing this loud singing from a large group of guys (along with the Elk Head) as the racers approached and suddenly realizing it was our crazy team cheering Tommy Cassel and Ben Friedman on in the 3-4 race.  Then the repeat performance in the back woods as nearly 30 guys hummed the Star Trak theme song as Dan Rinehart and Ben Leonberg came up the hill.  What a team!

We had a great race in addition to a lot of fun.  Personal Bests by Ben Leonberg, Dan Rinehart, James Mulski, Kevin Healy, and Richard Chen.  Great pack running in the JV race. 

Cinnaminson Batch Meet
This was our toughest duel meet of the year since Cinnaminson has 3 excellent runners – and in XC scoring if you finish 1,2,3, there is no way to lose.  And that is what Cinnaminson did.  Moorestown ran very well with 8 runners before their 4th man, but you can only count 7 runners in places.  Steve Grabowski is one of the best runners in the state, and it was impressive to see him set a course record on a beautiful day (10 year old course). 

We were very encouraged by the amount of depth on our team.  Gathering together and jogging to the starting line was pretty impressive.  We were very encouraged by the pack running – guys helping each other out.  We had the following guys run personal bests (again on a tough course) – Willie Naylor, Zack Gross, Alex Matteson, Adam Parker, Jacob Kreimer, Will Hall, Dan Thompson, Albert Chen (over 3 minutes better than last year!!!), and Colin Fife.

Scores:
Cinnaminson 29             Moorestown 30
Moorestown 23              Maple Shade 37
Moorestown 15              Burlington Township 48

We had a “Popsicle Run” the next day to celebrate all the personal bests from the two tough courses this past week.  We are ready for the month of October!

The Week Ahead

Shore Coaches at Holmdel Park – Saturday, October 1
This is a HUGE meet.  For information see http://www.monmouth.com/~scullion/05xc/stcxcey.htm.  There are 198 Boys teams signed up for races this day.  It is big…  Our three race times are very good.  Freshman will run at 12:18 in Lane 25 in the “Freshman B” race.  JV will run at 12:51 in the JV C race in Lane 18.  Varsity will run in the C race at 1:29 in Lane 24.  There will be over 30 teams in each of these races – so there will be upwards of 200 runners in each race.  Homdel is a tough tactical course with a long uphill start – so you have to have a good compromise between getting out fast and ahead of all those runners so you do not have to pick thru bodies the whole race, and not going out so fast that you can not last the whole 5K…  Directions are at http://www.monmouthcountyparks.com/parks/holmdel.asp
Bus is 9:15

South Jersey Coaches Invitational – Saturday, October 8
This meet at Delsea will be a great chance to run some nice times.  It is a flat course, and great for spectators.  This is the same course the Varsity will be running on November 5 at the Group Sectionals – where we will try to qualify for States.  Excellent competition at this meet – including a very, very good Ocean City team.  Directions to Delsea - http://www.mtps.com/hs/athlete/SJ2.HTM

With October, we will start to shift to fine tune our training.  This means we will start to mix in more difficult workouts and Intervals.  There will be some nice meets for Freshman and Sophomores only.  And our final All-Team meet is only 3 weeks away on October 21 – the County Open and Mill Creek.

If you have any questions, please feel free to get in touch with either of us:

Lorenzo Eagles - MtownXCEagles@aol.com, leagels@mtps.com – 662-2343.
Bob Bickel – bob.bickel@jboss.com, bob.bickel@comcast.net – (h) 235-0630, (w) 234-5828.

October 2, 2005 – Special Report – Shore Coaches Meet
What a day yesterday at Holmdel Park.  Both the Boys and Girls Teams did GREAT!  It deserves a special report…

In case you do not know, Scullion’s is the place to get all the meet results in detail - http://www.monmouth.com/~scullion/, http://www.monmouth.com/~scullion/05xc/results.htm.  If you are like me, you can spend hours at this site trying to figure out what we did, how we compared to other teams, etc.  I will give you some summary information below…  Also – pick up a copy of the Courier Post for a nice picture of Dan and Ben hoisting the Trophy (the online version has the whole team - http://cgi.courierpostonline.com/cgi-bin/vargallerydisp.cgi?dir=100105/BX_INVITATIONAL_HOMDEL&curr=10, http://cgi.courierpostonline.com/cgi-bin/vargallerydisp.cgi?dir=100105/BX_INVITATIONAL_HOMDEL&curr=11)!

First, just so you know about times – this is a TOUGH course.  The times will be higher than flat course by 30+ seconds.  I do not think there were any PR’s yesterday, but many on the team had PR’s with translated times…

Freshman - http://www.monmouth.com/~scullion/05xc/scxcbfrb.htm
Our Freshman team finished 3rd out of 24 teams in the B Division (Divisions are based on school size) – behind only Red Bank and Holmdel.  Along with Ben Friedman, who ran in the Senior race, Ryan Wolf, Alex Matteson, John Ferry, Tim Simpson, Micah Friedman, David Fauvell and Jon Plaut give us the type of quality and depth for a great program into the future – the same type that this year’s Senior class is deliverying.

JV - http://www.monmouth.com/~scullion/05xc/scxcbjvc.htm
We actually had three JV teams entered in the C Division race – with 18 runners competing.  Our teams finished 1st, 20th and 34th.  Only 3 other teams had 2 teams entered, and we were the only team deep enough to have 3 full teams in the race.  I was at the bottom of “The Bowl” waiting as the leaders emerged, and I heard several coaches murmuring “Who is that?  Is that Moorestown?  How many Moorestown guys are in this race?”  It was great to see Wylie Naylor and Kevin Healy emerge for a solid 2,3 finish in this race with 240 competitors.  A lot of pack running in the Moorestown team – helping each other to some very, very solid times up and down the roster.

Varsity - http://www.monmouth.com/~scullion/05xc/scxcbvc.htm
On our shake-out run when we got there, several of the guys on the team challenged Eagles and myself to jump in the pond if they won the race.  Eagles hedged skillfully, being an experienced Teacher.  I went for it agreeing completely, and knowing full-well there was very little chance that they could all run the type of race needed to win against this level of competition.  As they crested the first hill, I could see the very nice positioning, and a look of calm determination in the whole team – and I knew I was in trouble.  So on my way down to see them in The Bowl, I came up with a great excuse (see later).  Anyway, the whole team did an awesome job and came away with the win.  Here are the time comparisons to what we did last year at the State Meet at Holmdel:

The improvement is simply jaw-dropping.  It is a real testament to how hard these guys ran over the summer to prepare themselves for a great season.  Each guy on the Varsity has their own story of adversity, heart-ache, and determination.  I could not be prouder of a bunch of guys that set such high standards for themselves and achieved a great performance.  And by the way, the Cinnaminson times were 16:26, 17:18 and 17:27 – we would have beaten them badly (24-35) in a dual meet on Saturday…

And we did not do well just when compared to the C Division.  Here are the top average team times from each division – as you will see, we were about the ninth fastest average team time in the State.

Broken Bickel
Yes, it is true – I did break my foot (fifth metatarsal – the one on the outside of the foot), running down the coaches path to see the Varsity Boys race.  I stepped on a root, although someone had started a rumor that Eagles pushed me.  This was all motivated by my desire not to have to go swimming in that pond.  I thought maybe a little twisted ankle might save me – but I overdid it.  Special THANKS to David Maver and Zack Gross who carried me over to the finish line so I could watch Allison and the rest of the girls race.  And also special THANKS to Dr. Collier, who has set me up to get a special Boot to wear for the next 6 weeks or so.  I am hoping to make a Terrell Owens-like comeback and run around by the State Meet…  I will continue to be at meets – but much more stationary than usual…

Scary Kerry
In case you missed the real scary part of the meet yesterday – Kerry Gamble went down about 200 meters from the finish line.  She tried to get up and stumbled and fell back down.  It was really frightening.  She is fine now.  It turns out that she was dehydrated and under-nourished.  `Waiting around for a long day, with a nervous stomach – please do not forget to eat enough and to keep water in your body!!!!!

See you at practice on Monday – we are going to have a tough one…

Oct. 6, 2005 – Issue 5

Moorestown Boys Cross Country Weekly Update

Recap
Well, we covered the highlights of last week in the Special Update published on Sunday after the great races on Saturday.  Based on that performance, the Courier Post had Moorestown up to #5 in South Jersey - http://www.courierpostonline.com/apps/pbcs.dll/article?AID=/20051003/VARSITY/510030353/1090.  Also, the Star Ledger has us as #10 in all of New Jersey - http://www.nj.com/hssports/track/ledger/index.ssf?/base/sports-0/112848784669550.xml&coll=1.  We don’t really know where we rank until the end of the year and run in the State meet – so let’s not get carried away with ourselves yet…

We had a GREAT workout on Monday – best of the season.  As promised, we are going to turn the speed dial up in October.  We ran below race pace and below for intervals – where you run for a while and then jog some to recover.  Most guys ran an 800 Meter, followed by 3-4 400 Meters on the track.  The Varsity cranked these at 2:35 and around 75.  Then we headed to do at least a 1000 meter on the grass.  The Varsity stepped up to do 2 X 1,000 meters plus a mile.  These were done in around 5:10 pace per mile.  Everyone had a great workout.

For those not running a race on Thursday, we ran a nice Threshold workout on Wednesday. 3-4 X 1,000 at a pace slightly above race pace.  The guys were a bit tired and sore from the tough practice on Monday, which was expected.

The Week Ahead

Frosh/Soph Meet – Thursday October 6
There is a Frosh-Soph meet today hosted by RV at the Easthapmton Park.  We will be running all our freshman and sophomores except those on the projected Varsity 12.  The guys that run today will not run on Saturday’s race – but we want them to come on Saturday to cheer their teammates.  Directions - FROM RTE 295: TAKE EXIT 45A. GO TO 3RD LIGHT (IRICK RD). TURN LEFT. GO TO NEXT LIGHT (WOODLANE RD). TURN RIGHT. GO TO 6TH LIGHT. (SMITHVILLE RD – OLDE WORLD BAKERY ON CORNER) TURN RIGHT. GO TO NEXT STOP SIGN. (POWELL RD). TURN RIGHT. COMPLEX IS 3/4 MILE ON THE LEFT.  Bus at 2:15

South Jersey Coaches Invitational – Saturday, October 8
This meet at Delsea will be a great chance to run some nice times.  It is a flat course, and great for spectators.  This is the same course the Varsity will be running on November 5 at the Group Sectionals – where we will try to qualify for States.  We will be resting Eric Holoday – this will confuse other teams based on last weekends results and hopefully keep Eric away from those nasty stress fractures…  Excellent competition at this meet – including a very, very good Ocean City team.  Directions to Delsea - http://www.mtps.com/hs/athlete/SJ2.HTM   Bus at 12:00, but we are trying to make it later – listen for announcements at practice.

Rancocas Valley Batch Meet – Tuesday, October 11
This meet features Northern Burlington, our closest competitor in our Liberty Division.  If we beat them and RV, we will be Liberty Division Champs – which is our first team goal of the year (Cinnaminson is not in our Division).  NB has three superb front runners, but does not have the depth that we do.  So our plan will be to break up their top group and send in the pack to beat their 4th and 5th guys. Bus at 2:15.

With our final All-Team meet is only 2 weeks away on October 21 – the County Open at Mill Creek, we will be cutting back on the mileage and do more sharpening for the JV team.  Expect some hard workouts, but starting to feel fresher legs.  The Varsity will also start to sharpen their speed work, but keep the mileage up for another week or two as we target the Sectionals and States on November 5 and 12.

If you have any questions, please feel free to get in touch with either of us:

Lorenzo Eagles - MtownXCEagles@aol.com, leagels@mtps.com – 662-2343.
Bob Bickel – bob.bickel@jboss.com, bob.bickel@comcast.net – (h) 235-0630, (w) 234-5828.

Oct. 15, 2005 – Issue 6

Moorestown Boys Cross Country Weekly Update

Recap

Congratulations – we have achieved our first goal of the season – Regular Season Champs for the Liberty Division.  In winning against Rancocas Valley and Northern Burlington this past Tuesday, we have gone undefeated in the batch meet schedule in our Division (Cinnaminson is not in our Division).

There were two very impressive numbers in this meet.  First, we had 24 (yes, 24!!!) Personal Bests.  RV is a nice flat, fast course – but it is a full 5,000 meters.  What a well-deserved result for so many of our guys who have put in a great season of hard work.  We are clearly rounding into the best shape of the season as a team.  The second impressive stat is that we placed 19 (yes, 19!!!!!) runners in front of the 5th RV runner.  RV is a very good program, that beat us badly last year – we have come a long way (and a couple of their good runners graduated!).

Personal Bests – Ben Leonberg, Dan Rinehart, James Mulski, Brendan Banks, Kevin Healy, Jason Howard, Zack Gross, Ted Flick, Ryan Collier, Ryan Wolf, Adam Parker, John Ferry, Richard Chen, Tim Simpson, Micah Friedman, Jacob Kriemer, Will Hall, David Maver, David Tarantino, Nate Achilly, Jack Hopkins, David Fauvell, and John Plaut.

Last Saturday was one of those meets that make you LOVE Cross Country.  Rainy, with deep puddles, lots of mud, trails under water, mud sliding, and shoes that don’t dry out for 3 days…  And the Moorestown XC Team responded with the great enthusiasm they have shown all season taking a close 82-87 win over Kingsway in the Division 2 race.  Kingsway, led by the overall winner Ozzie Huerta is a high quality team, and beating them without the services of Eric Holaday is a very good sign.  There were no Personal Best times on this day – but if we can run in this kind of weather on this course – then the Sectional Meet on Nov. 5 should be a breeze!

The JV lost a close one in this race – however we had great performances.  Wylie was second, with Brendan Banks not too far behind.  Jason Howard running his first race after coming out late in the season, Zack Gross and Ted Flick rounded out our scorers.

The Elk was the only smart one – staying on the bus the whole day.  Special mention to all the Frosh/Sophs who came out to cheer the team on since they had run a hard race two days earlier.

We also had a great showing at that Frosh/Soph meet at RV on Oct. 8.  The Freshman won on the 3,110 meter course.  They ran some fast times on the flat course and proved that we have some real depth coming up the line.  The Sophomores split between running this meet and the South Jersey Open.  You can see results at http://mywebpages.comcast.net/ecolona/ED4.htm.

Finally, the week wrapped up with Ben Leonberg being named “Player of the Week” by the Courier Post - http://www.courierpostonline.com/apps/pbcs.dll/article?AID=/20051015/VARSITY/510150326/1090.  Congratulations Ben! 
The Week Ahead

Well, it is getting to the exciting part of the season.  All the hard work is getting fine-tuned and optimized and we are getting our minds focused on our final great performances of the season for much of our large team.

This is also the part of the season that is very difficult for the Coaches as we have to narrow the team down to who runs the top 7 and who is going to make the final 12 that we will head into the rest of the season with.  We have spreadsheets that help us analyze the performances of the guys over the course of the season, evaluating recent practices, looking at team participation, we will also be getting feedback from our Penta-Captains (but NOT putting them in the awkward position of having to pick), and we will use some of our own experience and judgment to make these decisions.  It is much harder this year than last because we have so many high quality runners and everyone has worked very, very hard this year.

Divisional Championships – Monday Oct. 17 – New Egypt
We will go back to where the season started.  Hopefully we will keep on course this time!  We will only be running 7 guys in this race – although this will not necessarily be the 7 who run the rest of the Varsity races.  We will be taking the whole team, and Coach Bickel will be timing an interval workout with the guys who are not racing (hopefully we will be allowed on the track).  We are heavily favored, and we should be able to run a nice controlled team race to further tune ourselves for later in the season.  Directions:  http://nehs.newegypt.us/Burlington_directions_files/directions.htm.  The meet should start around 3:00 to 3:30.

County Championships – Friday Oct. 21 – Mill Creek Park, Willingboro
This is the final whole-team meet of the season.  We will be competing with all of the teams in the County – including Cherokee, Lenape, Shawnee, Cinnaminson, RV, NB and many others – about 15 teams.  It is a big meet, and there is some Bling-Bling to win…  This race can also be used to achieve a Varsity Letter by running a time of 19:00 or below (See attached document on Varsity Qualifications that we handed out at the Parent’s Meeting in September).  Directions – Take Rt 130 North.  Right on Beverly-Rancocas Road (right after crossing over the river).  Mill Creek Park is one mile down on the right.  The meet should start at 3:30-4:00.

South Jersey Frosh/Soph Meet – Monday Oct. 24 – Delsea
We will be taking the whole team down to this meet to cheer on our Freshman and Sophomores to a final race.  Hopefully the weather will be a bit better than last weekend!  The Varsity will be doing a Tempo run on the Sectional course.  Directions are at http://www.mtps.com/hs/athlete/SJ2.HTM.  I follow the directions from Rt. 55 – take 295 South and then Rt. 42 toward Atlantic City, and then Rt. 55 South a couple of miles after you get on Rt. 42.  The race will be at 3:30.

If you have any questions, please feel free to get in touch with either of us:

Lorenzo Eagles - MtownXCEagles@aol.com, leagels@mtps.com – 662-2343.
Bob Bickel – bob.bickel@jboss.com, bob.bickel@comcast.net – (h) 235-0630, (w) 234-5828.

"Dedication and commitment are what transfer dreams into realities."

Oct. 22, 2005 – Issue 7

Moorestown Boys Cross Country Weekly Update

Recap

Wow – what a week!  We started out by blowing away the rest of the Liberty Division on Monday in capturing our Fifth straight Title, and then went on to a strong #2 showing against Cherokee and the rest of the County on Friday.

Divisional Meet
Moorestown scored 19 points compared to second place Northern Burlington’s 51 and third place Rancocas Valley’s 75.  Moorestown had 5 of the first 7 runners, and 7 of the top 12.

Ben Leonberg paced us with a personal best time of 16:22 in winning the meet.  Eric Holoday and Dan Rinehart were close behind taking 2nd and 3rd.  All seven runners set Personal Best times on the flat, fast course, including James Mulski, Tom Cassel, Ben Friedman and Kevin Healy.  This shows that we are starting to feel more and more comfortable running fast – which is perfect as we head into the home stretch of the season.

County Meet
We had another fine performance – finishing a strong 2nd to a dominant Cherokee team.  We ran without Dan Rinehart and Eric Holaday – Dan has a bit of knee tendonitis and we thought it better to rest Eric and Dan for the big meets to come.  Even without them, we gave a very, very strong showing – besting 3rd place Shawnee 91-135.  Ben Leonberg placed 6th overall – but his time of 16:41 was the fastest time by a Moorestown runner that is recorded back to 2000, beating Kenny Thompson’s 16:52 in 2002.

This was our final whole team race – and it was really quite impressive.  We had set a challenging time of 19:00 as an automatic qualifier for Varsity according to our Varsity Guidelines handed out earlier this year.  We had 13 runners below this threshold (and it would have been 15 if Eric and Dan had run).  We set this by looking at the past 5 years of Moorestown results and seeing that 19:00 was about where the 5th to 7th runner was for Moorestown.

We had personal bests from 12 runners: John Plaut, Anthony Natoli, David Fauvell, Nate Achilly, Albert Chen, David Maver, Alex Matteson, John Ferry, Ryan Wolf, Ryan Collier, Brendan Banks, and James Mulski.

To take another view of how much we have improved, here are some time comparisons for every guy that ran this race both last year and this year:

As one more note to give some perspective to guys that may have not achieved their goals because of illness or injuries – this is just one race.  Be proud of how far each and every runner has come on this team. 
Also, as a bit of perspective for those runners who have just come out this year, note the times for Ben Leonberg and Dan Rinehart their Freshman year was 19:08 and 21:08 respectively.  I have attached a list of top times, as well as a few more times for guys that are on the team so they can compare.

You can peruse all the Divisional and County meet times going back until 2000 at http://mywebpages.comcast.net/ecolona/ED4.htm

The Week Ahead

We only have the Frosh/Soph meet on Monday and then the Sectionals, and hopefully States and Meet of Champions on Nov. 5, 12 and 19th.

While the Championship Squad of 12 will continue to practice formally during this period, we would like to invite EVERYONE to continue to run with the team.  We will be running thru the Turkey Trot on Thanksgiving.

IF YOU DO NOT INTEND TO RUN WITH THE TEAM - PLEASE SEE EAGLES AND BICKEL.  We want to do a formal exit interview with everyone on the team – learn what you liked, did not like, and discuss what you want to be doing in the future with your running.  This is for EVERYONE.

Over the coming weeks, we will be publishing some training guidelines for the Winter and through into next year’s Cross Country season.  While we have some great Seniors graduating, our team will have a number of runners who will want to step up into their shoes for next year!

South Jersey Frosh/Soph Meet – Monday Oct. 24 – Gloucester County College
We will be taking the whole team down to this meet to cheer on our Freshman and Sophomores to a final race.  Hopefully the weather will be a bit better than last weekend!  The Varsity will be doing a Threshold workout on the hills.  Directions are at www.gccnj.edu/general_information/directions.cfm .  The bus leaves at 2:15, and the races start about 4:00.

If you have any questions, please feel free to get in touch with either of us:

Lorenzo Eagles - MtownXCEagles@aol.com , leagels@mtps.com – 662-2343.
Bob Bickel – bob.bickel@jboss.com , bob.bickel@comcast.net – (h) 235-0630, (w) 234-5828.

"I ran because I was cut from the basketball and baseball teams.  I ran to be accepted, to be part of a group." – Jim Ryun

Oct. 30, 2005 – Issue 8

Moorestown Boys Cross Country Weekly Update

Recap

The South Jersey Frosh/Soph meet was held last Monday, and again Moorestown showed up ready to run.  Special congratulations to Ben Friedman for winning the Freshman race, and to James Mulski for taking home the Gold in the Sophomore race.  Apparently these guys are not so concerned about the large exodus of Seniors from next year’s team.

You can see all the race results at http://mywebpages.comcast.net/ecolona/ED4.htm.  The Freshman ran a very strong race, and although there was no formal team scoring, they would have won the meet.  The course was over 2 miles – so you can not really compare the times to any of the year’s previous races.  Ryan Wolf, Alex Matteson, Tim Simpson, John Ferry, Micah Friedman, David Fauvell, and Jon Plaut give us a very strong, young foundation coming up.

The Sophomore class is also full of strong performers that will only improve with age and miles.  In addition to James, Kevin Healy, Wylie Naylor, Ryan Collier, Chip Collier, Albert Chen, Nate Achilly, Dan Thompson, David Tarantino all ran the race, while Jack Hopkins was out with an injury.

On Thursday we had the hardest workout of the year.  The design was to run over 5K at a pace much less than race pace to get the team feeling comfortable at race pace and to stress their aerobic and anaerobic systems.  The top guys were able to run the following (with a 400 jog between each interval):
2 X 1,000m at 3:15-3:20 (<80 seconds per 400)
2 X 800m at 2:30-2:33 (~75 seconds per 400)
4 X 400m at <70

The Week Ahead

This week we will taper down towards the Group Championships on Saturday.  Again, we will be focusing on running fast comfortably with some lighter interval workouts.

Group 3 Sectional Championships – Saturday Nov. 5 – This meet will qualify the top 3 teams to move on to the State Meet.  Our primary competition will be Ocean City and Kingsway.  We have not faced Ocean City head-head this year, so it is tough to draw comparisons – but it should be a very close race.  This is our annual Hoagie Party after the race.  We are planning on the whole Boys Team being there, as well as some parents and family – please let us know if you are coming or not.  The Girls Race is at 10:00, and the Boys race is at 10:50.  It will be at Delsea - http://www.mtps.com/hs/athlete/SJ2.HTM, .  I follow the directions from Rt. 55 – take 295 South and then Rt. 42 toward Atlantic City, and then Rt. 55 South a couple of miles after you get on Rt. 42.

While the Championship Squad of 12 will continue to practice formally during this period, we would like to invite EVERYONE to continue to run with the team.  We will be running thru the Turkey Trot on Thanksgiving.

IF YOU DO NOT INTEND TO RUN WITH THE TEAM - PLEASE SEE EAGLES AND BICKEL.  We want to do a formal exit interview with everyone on the team – learn what you liked, did not like, and discuss what you want to be doing in the future with your running.  This is for EVERYONE.

Over the coming weeks, we will be publishing some training guidelines for the Winter and through into next year’s Cross Country season.  While we have some great Seniors graduating, our team will have a number of runners who will want to step up into their shoes for next year!

If you have any questions, please feel free to get in touch with either of us:

Lorenzo Eagles - MtownXCEagles@aol.com, leagels@mtps.com – 662-2343.
Bob Bickel – bob.bickel@jboss.com, bob.bickel@comcast.net – (h) 235-0630, (w) 234-5828.

“Remember that overnight success takes about three years.” – Joe Newton, York Cross Country Coach

Nov. 5, 2005 – Issue 9

Moorestown Boys Cross Country Weekly Update

Recap

The Moorestown XC Team achieved our highest goal of the year – winning the South Jersey Group 3 Sectional Championship!

What an great effort by everyone:

Ben Leonberg ran an amazingly fast 16:22 (second fastest time ever by a Moorestown runner on this course), and was closing in on Ozzie Heurta (one of the best runners in the state) to finish 2nd.

Eric Holaday beat his brother’s best time on this course, finishing 5th in 16:27.  Those who know of Eric’s past troubles with stress fractures and his very hard cross training and stretching routines that he does can only marvel at this accomplishment.

Dan Rinehart closed out the terrific trio with a 6th place finish – just seconds behind Eric at 16:32. 

My favorite part of the race was to see the three of them running together as they came down the evergreen straightaway with about a half mile to go.  Eagles and Bickel both got lumps in our throats as we realized this is the last time these fine runners would be crossing this course.  And to have them do so in such fine fashion was just a complete credit to their hard work and dedication for the past 4 years.

The future is bright though, as witnessed by our 4th man today – James Mulski, who ran a personal best running under 17:00 minutes for the first time in 16:47.  He knew he had to compete against the Highland and Ocean City runners – and did his part for the team.

Tommy Cassel – usually our steady 4 or 5 runner with James ran probably the most courageous race of the day.  He has been battling a pulled abductor muscle, and did not run for most of the week.  It caught up with him a bit in the race, but he still managed to have a time just 4 seconds off his best time ever on this course.

Ben Friedman helped to pick the team up with his teammate hurting and was our fifth man today.  This really made the difference in Moorestown being able to hold off strong competitors Ocean City and Hightstown.

Kevin Healy ran another solid race – picking up runners the entire race.  Kevin is going to be one of the stalwarts of the MXC team next year as Ben, Eric, Dan, Tommy and Dave Simpson move on…

My second favorite part of the day was seeing the rest of the team running around the course cheering their teammates on!  I saw the Elk on the move all over the course.  This is so important for three reasons.  First, the guys that are running really need the encouragement and support of their teammates.  Second, it helps you understand the Sectionals and build a tradition of excellence from year-to-year, learning from the Senior class.  Third, it is just plain fun to run around at an XC meet and not have the pressure of racing, and being with the team – playing football, throwing frisbies, eating hoagies and tons of cookies and having a great day.

Other highlights:

1. Wondering where the team had gone for such a long cool-down, and 45 minutes later they come back with wet hair and bare chests after going for a celebration dip in the pond.  Nuts!

1. Watching the girl’s bus go by with the Elk head hanging out the window.  And the seeing some of the boys try to chase the bus down – what were they going to do if they caught it?

1. Our Average team time of 16:45 was the best for the day – beating Cherokee, Washington Township and Haddonfield.  Nice!

The Week Ahead

Group State Meet – Saturday, Nov. 12 – 2:10 Start time –
This is the meet we have prepared for all season.  We have the chance to show how we fare against the other top schools of our size in the entire State of New Jersey.  After Morris Hills, the race is wide open – and literally anyone can take it – including us.  We have to run a tough, competitive race again – fighting for places against other runners who have worked hard.  Bus time will be given out during practice this week.  The race will be at Holmdel - http://www.monmouthcountyparks.com/parks/holmdel.asp.  The rough directions are Rt 295 North to Rt. 195 East to Rt. 34 North.  Follow signs to Holmdel Park.

Football Practice - Tuesday –
The Varsity will be running an interval workout (400’s), and the rest of the team will have an intra-squad football game led by the Juniors.

Team Meeting - Wednesday – Mandatory
While the Varsity is running an easy distance run on this day, the rest of the team will have a meeting.  We will be asking everyone to bring in their uniforms, and to fill out a final season review form.  Please let Eagles or Bickel know if you can not make it.  There is important information that we need to review with everyone!

If you have any questions, please feel free to get in touch with either of us:

Lorenzo Eagles - MtownXCEagles@aol.com, leagels@mtps.com – 662-2343.
Bob Bickel – bob.bickel@jboss.com, bob.bickel@comcast.net – (h) 235-0630, (w) 234-5828.

Seeing Ben, Eric and Dan running together deserves to repeat the team moto:
“The strength of the wolf is the pack,
and the strength of the pack is the wolf.”

Nov. 12, 2005 – Issue 10

Moorestown Men’s Cross Country Weekly Update

Recap

Well, just when you think it can’t get better this year – it does.  Just a fabulous performance and results from the Moorestown Men’s Cross Country Team!  We finished an inspired Second place in Group 3 State Meet Championships to a powerful Morris Hills squad.

The Stats are impressive:

1. Ben Leonberg, Dan Rinehart, and Eric Holaday this year have run 6 of the 8 fastest times of the last 15 years (all the records we have).

1. James Mulski is only seconds away from being the fastest sophomore.

1. Ben Friedman is only seconds away from being the fastest freshman. 

1. The team time (17:16) was the fastest of the last 15 years, followed by this year's time at Shore Coaches (17:23).

The performances were even better:

Eric Holaday ran the race of his career in placing 15th overall in a near-school-record time of 16:47 (Kenny Thompson holds the school record at 16:43).  Ben Leonberg and Dan Rinehart ran impressive races – running off of the energy of each other and Eric.  It was impressive to see them all emerge together as the race unfolded.  These 3 guys are really special.

James Mulski continues to improve as we move thru the season.  He beat his Shore Coaches time by 16 seconds – and was our critical 4th man – helping to drive down our points as well as our team time.

Kevin Healy and Ben Friedman both stepped up in a big way.  We knew that Tommy Cassel was hurting pretty badly.  We asked Kevin and Ben to not worry about personal times or performance – that they each had to take risks and strive to be the #5 guy to pick up as many places for the team as they could.  They both did an outstanding job, with Kevin Healy improving his time from Shore Coaches by 41 seconds.

What a Senior Class we have!  Eagles and I keep telling ourselves how lucky we are to be working with this group of PentaCaptains – Dave Simpson, Tommy Cassel, Eric Holaday, Ben Leonberg and Dan Rinehart.  They have been running together for the past 4 years, and leading the team for the past two years.  They set an example of hard work, determination, and team unity that next year’s squad will inherit.

The Week Ahead

Meet of Champions – Saturday, Nov. 19 – 10:00 Start time –
This is the icing on the cake.  The 1998 team won the Group 2 State Championships and went on to be 14th in the Meet of Champions.  Our team time is a full 30 seconds faster than that team, and we think we may have a chance at a Top Ten finish in the State – which would be a crowning achievement to a wonderful season.  So let’s make sure we keep the focus this week.  The race will be at Holmdel - http://www.monmouthcountyparks.com/parks/holmdel.asp.  The rough directions are Rt 295 North to Rt. 195 East to Rt. 34 North.  Follow signs to Holmdel Park.

Turkey Trot – Thanksgiving morning – Registration starts at 8:45 – so if we can have volunteers show up around 8:00-8:15, that would be great.  We need both runners and parents to help with Refreshment set-up, course directions, starting, timing, awards and clean-up.  Also, make sure you get the word out to your friends and neighbors – this is a fun event, and the proceeds go to help with our team motivators – like the cool new Hoodies we have and the Mile Club T-Shirts.

Final Banquet Dinner – November 29 at 6:30 in the High School Cafeteria.  We have some special awards to hand out, as well as Mileage T-Shirts (make sure you have updated your mileage with Bickel).  Everyone and their parents should plan on being there.

If you have any questions, please feel free to get in touch with either of us:

Lorenzo Eagles - MtownXCEagles@aol.com, leagels@mtps.com – 662-2343.
Bob Bickel – bob.bickel@jboss.com, bob.bickel@comcast.net – (h) 235-0630, (w) 234-5828.

“Great is the victory, but the friendship of all is greater.”
Emil Zatopek

Nov. 20, 2005 – Issue 11

Moorestown Men’s Cross Country Weekly Update

Recap

Top Ten in the State of New Jersey.  Congratulations to the entire Moorestown Men’s Cross Country Team! 

The quick stats:

1. 10th Place Finish at Meet of Champions highest ever by the Moorestown Men’s Cross Country Team. (14th in 1998 was pervious best)
2. Dan Rinehart, Eric Holaday and Ben Leonberg leave with 9 of the top 11 times ever by Moorestown runners at Homdel.
3. James Mulski has the fastest time ever by a Moorestown Sophomore at Holmdel.
4. Ben Friedman has the second fastest time (to Ken Thompson by 3 seconds)ever by a Moorestown Freshman.
5. The 2005 Team has the 3 fastest Moorestown Team Times at Holmdel – improving their record to 17:15 average team time this Saturday at the Meet of Champions.

When we met last June for the Cross Country Season sign-up, we knew it was going to be a good year.  We had 5 talented Seniors coming back.  Dave, Tommy, Eric, Ben and Dan all were ready to make the commitment of a long summer of high miles – much higher than they had ever done before to achieve a new level of competitiveness.  We also had a solid group of underclassmen coming back and we were being joined by a very large and talented group of Freshman. 

Along the way, we got several additional breaks – James moved in from Ohio.  Healy and Howard both moved over from soccer.  And the training started showing some results.  Easy Batch meet wins.  A big surprise win at the Shore Coaches Meet.  By then, we were starting to feel the confidence of a team that was running well.

And it was not just the Varsity 7.  It was a group of a half dozen guys that were pushing the Varsity.  It was a complete set of new Personal Records by every runner on the team.  First timers were getting into shape – knocking one and two minutes off their early season times in some cases.

The best part of the season has been the camaraderie of the team.  Not only did we achieve new levels of individual and team competitiveness, we had fun doing it along the way.  I think the definition of this team was “Work hard, play hard.”

The Week Ahead

Turkey Trot – Thanksgiving morning – Registration starts at 8:45 – so if we can have volunteers show up around 8:00-8:15, that would be great.  We need both runners and parents to help with Refreshment set-up, course directions, starting, timing, awards and clean-up.  Also, make sure you get the word out to your friends and neighbors – this is a fun event, and the proceeds go to help with our team motivators – like the cool new Hoodies we have and the Mile Club T-Shirts.

Final Banquet Dinner – November 29 at 6:30 in the High School Cafeteria.  We have some special awards to hand out, as well as Mileage T-Shirts (make sure you have updated your mileage with Bickel).  Everyone and their parents should plan on being there.

If you have any questions, please feel free to get in touch with either of us:

Lorenzo Eagles - MtownXCEagles@aol.com, leagels@mtps.com – 662-2343.
Bob Bickel – bob.bickel@jboss.com, bob.bickel@comcast.net – (h) 235-0630, (w) 234-5828.

“Thank you for a Great Season”