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The Coaches! The Captains!

Nicole Gilhuley- Boys Head Coach

TBD- Girls Head Coach

Troy O'Connor- Assistant Coach

John Kalian- Assistant Coach

More coming soon hopefully…

To be named soon hopefully …

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Podium: The Plan → The Sequel

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Accomplishments

2025 Meet of Champions Medalist
2025 State Sectional Champions
2025 Somerset County Champions
2023 Somerset County Champions
2022 Meet of Champions Medalists
2022 Skyland Conference Champions
2022 Somerset County Champions
2021 Meet of Champions Medalists
2021 Boys Group 4 State Champions
2020 Boys Top Public School in the State
2020 & 2021 N2G4 State Sectional Champions
2021 Somerset County Champions (Perfect Score)
2019 Meet of Champions Medalists

Best kept secret at Ridge

Top 20 team since 2019

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Time Commitment

Captains practices occur over the summer.

They are not mandatory, but are strongly encouraged!

Official practice starts August 17th!

All athletes are required to be at official practice
Please reach out to your coach with any issues
Saturdays during the season are important for meets, training and workouts!

Briarwood! → All distance runners Grades 10-12

Expected all attend

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Podium: The Sequel

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Cross Country is a Team Sport

From 2016: Heading into Nike Cross Nationals this past weekend, the American Fork boys were the heavy favorites led by a stellar 1-2-3 punch in Casey Clinger, McKay Johns, and Patrick Parker. However, despite its impressive front three, the American Fork boys failed to win the team title in a 141-105 loss to Bozeman.

Also, American Fork's average 5K time was a full 12 seconds faster than Bozeman's average 5K -- 16:15 to 16:27.

So how could a team with three sub-4:10 1600m runners, including the best runner in the nation, lose?

The answer: A lack of depth.

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Training

How much will I be running?

Grade alone does not determine an athlete’s weekly mileage. Instead, we look at their “Training Level”

? 1^st year junior girl
? 1^st year sophomore boy
? Freshman boy w/aerobic base background

TRUST THE COACHES

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What can the plan do??

4:47.79

Junior Winter

16:59 Holmdel PR Freshman

Group 4 State Champion Team

16:37 Holmdel PR

15:49 Senior PR

16:12.87

Senior Year XC PR

15:55 Soph Holmdel PR

14:22 Senior PR

800 Group 4 Champion,

800 2nd Place MOC

1:50.01/49.10

4 x National Champion

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Trust the Process

Training will include:

Cross Training
Supplemental Exercises
Lifting (not just lifting to lift)
Sprint Drills for some
Throwing Drills for some

Roster will have plans

To get a plan:

-Fill out interest form

-Go to captain’s practices (if you are away during when you are supposed to start running, talk to coach Gil!)

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Plans!!!

You cannot be successful without summer mileage as a distance runner…

Expect to get hurt, peak early or just not reach your full potential if you don’t listen to the plan

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Plans!!!

Sprinters get ahead of the rest by training, very easy to adjust, if you want a more concrete plan just ask!!

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Paperwork!

Physical every calendar year

Update form EVERY season

Baseline Impact Test (9th, 11th grade)
Paperwork for XC is due July 13th!
All Athletes MUST:
Join Google Classroom: jkefbkqf
Fill out interest form
Confirm paperwork is handed in through Genesis
Submit signed guide (coming soon)
Join GroupMe (coming soon)
Join Strava (you can do now)

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Clothing and Equipment

1) SHOES:

The main equipment you need for track is a good pair of running shoes! This is regardless of what event you will be doing!

Get fitted for your first pair!

Competition Shoes

Spikes. These should be purchased after you know what events you are competing in.

2) Watch with timing feature

3) CLOTHING:

For Practice: Many many layers for practice. We do go outside in the cold! Hat, gloves, pants, shorts etc.

For Meets:

Ridge Runners provides each athlete with a team t-shirt
School will provide uniform
Must join RR for warm ups!
Team Store for additional clothing!

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Cooperation from athletes and parents:

Be positive, consistent training will lead to success
Have good shoes, a watch, and hip band
Get off pavement everyday
Get in supplemental training

Pool? Stationary Bike?

LOG LOG LOG LOG LOG
Encourage athletes to communicate with coaches

Podium: The Sequel