Thursday, November 7, 2013


Our End of Season Appreciation Party is next Tuesday evening, November 12, at 7:00 PM in the Community Hall.  This will be a time to recap the great season and eat dessert - a winning combination!

Sunday, November 3, 2013

State Meet

The Merriconeag cross country teams completed their seasons this past Saturday at the Class C state meet at Twin Brook in Cumberland.  It was a beautiful (if unseasonably warm) Saturday with a good strong breeze and clear skies.  Merriconeag was supported, as usual, by a large contingency of fans- family members, faculty members, classmates and friends.  Thank you all who came to cheer and especially to the middle school runners who helped take splits and all the photographers!

Live Feed: NYC Marathon

For those online right now, you can watch the NYC marathon live here.

Runners doing good in the world

This is a very inspirational story about five runners from Pine Ridge who are running the NYC marathon to raise money for a community center.  I saw Amanda Carlow being interviewed during the marathon (yes, as she ran!).

Friday, November 1, 2013

MWS XC in the News...

The Portland Press Herald has a meet preview article that mentions Merriconeag.

Thursday, October 31, 2013


Our last race of the season is this coming Saturday, November 2, at Twin Brook in Cumberland.

Arrival times:
Girls should arrive by 11:00
Boys should arrive by 11:30


Courtesy of Lily (and her dad).

Wednesday, October 30, 2013

Monday, October 28, 2013


The Western Maine Class C Regional meet was held at Twin Brook in Cumberland last Saturday.  Cheered on by almost the entire high school, families and friends, both Merriconeag teams turned in strong performances that ensured them one more week of practice and competition.

Sunday, October 27, 2013

Merriconeag in the PPH

In case you haven't heard, Merriconeag did quite well yesterday.  The girls qualified for the state meet (fifth overall), and the boys were runner-up!

Here are two links to stories about the Western Regional meet in the Portland Press Herald.  Check back later this evening for the meet re-cap.  Congratulations to both teams!

Friday, October 25, 2013

Nutrition Corner: Post-race fueling

Just in time for the big meets, we have the final installment of our guest blogger Keelyn's nutritional advice.  This time around, he's answered your post-race and post-workout fueling questions.
  • What is the window of time to best refuel after a hard run? The first 15 minutes are crucial. If you can’t get to some proper food within those first 15 minutes, make sure you get something in your stomach within an hour.  You won’t get much benefit at all if you wait longer than that.  This is most important for athletes that are training almost every day of the week. 
  • What is the best thing to eat post race?  Any well balanced meal that is going to provide protein, carbs and healthy fats.  Protein is important to rebuild muscle fibers.
  • What is a good balance of carbs/proteins/fats for after a run?  I wouldn’t be too concerned about ratios or calories – by weight it should be about 70% carbohydrates.  For instance: lasagna with salad and garlic bread.
  • Should we be drinking chocolate milk post race?  That would be fine as long as your stomach does not get upset.  You may need to drink some extra water for hydration.
  • Should we "guzzle" water post race?  Drink according to your thirst after a race.  Drinking smaller amounts for 1-2 hrs. after a race will allow your body to absorb it better.  Drinking too much water at once can also make you queasy after a race.
  • If my stomach is really upset post race, what should I do about eating?  Eat something smaller if you can, or perhaps something that is easier to digest like a smoothie.  Listen to your body – if you can’t eat anything – wait until you can.  It is more important to hydrate.

The face of dedication... 6am

Thursday, October 24, 2013

Transportation info for Regionals

Arrival times to Twin Brook for Regionals:

  • 11:00 - Girls
  • 11:30 - Boys

These are the latest times you should be there.  You can of course arrive earlier.  And, these time are when you should be out of your car, unpacked, out on the field.

Merriconeag and WMCs article

The Times Record has a piece about Merriconeag and the WMCs.  Not to mention some great photos.

Running Conversations

Sometimes, when we run, it's an opportunity to spend time in our own heads, to decompress or talk out problems with running companions.  Other times, it's a time for the most random conversations imaginable.  Here is what we learned from Wednesday's run:

Inspiring Words of the Week...

"Your toughness is made up of equal parts persistence and experience.  You don't so much as outrun your opponents as outlast and outsmart them, and the toughest opponent of all is the one inside your head." -Joe Henderson

Check List for Regionals

As of today, the forecast for the regional meet is a cloudy, cool day (high of 52, although it will probably be colder when we arrive).  Don't forget the following...

Monday, October 21, 2013

Inspiration from the Team...

Two weeks ago, each runner selected someone who inspired them in their running.  The individuals they wrote about were a varied group-parents, siblings, friends, famous athletes, abstract concepts- but all gave interesting insight into who motivated them.  Here are three of the best.

Great Moments in Running History: Joan Benoit Samuelson

Joan Benoit Samuelson is known primarily for being the winner of the first women's Olympic marathon, in addition to being Maine's most accomplished (and famous) runner.  She has won the Boston marathon twice (and many other races too numerous to list here) and is the founder of the Beach to Beacon 10K.  She still races competitively.  

Here, she describes her experience in her second Boston Marathon (in 1983), where she set a course record.  

Sunday, October 20, 2013

Western Maine Conference Championship

Our teams traveled to St. Joseph's College this Friday for the first big meet of the season- the Western Maine Conference Championship.  The course had a little of everything- hills, long winding stretches in the woods, bridges, roots, open fields and a very narrow bottle-neck shortly after the start.  Merriconeag had runners in all four races (girls and boys varsity, as well as the girls and boys junior varsity).  We continued our streak of wonderful (if unseasonably warm) October weather, tempered by a stiff breeze off Sebago Lake.  Thank you to all the parents, siblings and other supporters who came to cheer us on, and to our second visiting alum, Jack, who helped with splits.  Congratulations on a fine season to those runners who competed in their last race of the fall.

Saturday, October 19, 2013

WMC Meet Article

Congrats to both the girls' and boys' teams for their second place finishes in the small school division at WMCs!

There's an article in the Portland Press Herald about the WMC meet at St. Joseph's- look for a brief glimpse of Fiona L in the video and can you spot the Merriconeag runner in the photo below (good on her for getting out fast!)

Check back later today for the meet re-cap!

Thursday, October 17, 2013

WMC Meet Course Map (St. Joseph's College)

Inspiring Words of the Week...

"People sometimes sneer at those who run every day, claiming they'll go to any length to live longer.  But don't think that's the reason most people run.  Most runners run not because they want to live longer, but because they want to live life to the fullest.  If you're going to while away the years, it's far better to live them with clear goals and fully alive than in a fog, and I believe running helps you to do that.  Exerting yourself to the fullest within your individual limits: that's the essence of running, and a metaphor for life..." -Haruki Murakami