Saucony Flo50 Pre-Season Girls XC Team Rankings Countdown

2016 Saucony Flo50 XC Team Rankings Countdown

Aug 13, 2016

The Bruins won the NXN Southeast Regionals and placed 13th at Nike Cross Nationals in 2015, one year after narrowly missing out on a spot to the Portland championship. They return six of last year's top seven, including four scorers and star senior Kate Murphy --whose 4:07 1500m and 9:10 3K credentials make her the nation's top returning track runner. Three of the projected top five are seniors.

Probable Top Five

Kate Murphy, SR - defending VA state champion, defending NXN SE Regional champion, 16th at NXN 2015, 17:00.7 5K XC PB, 9:10.51 3K PB, 12th in IAAF World U20 Championships 3K, 4:07.21 1500m PB, fourth-fastest high school runner ever at 1500m
Sarah Daniels, JR - 10th at VA state meet 2015, 29th at NXN SE Regional 2015, 120th at NXN 2015, 18:22.4 5K XC PB, 11:04.65 3200m PB, 5:15.03 1500m PB
Emily Schiesl, SR - 11th at VA state meet 2015, 23rd at NXN SE Regional 2015, 124th at NXN 2015, 18:26.9 5K XC PB, 11:01.92 3200m PB, 5:14.46 1600m PB
Sam Schwers, JR - 16th at VA state meet 2015, 41st at NXN SE Regional 2015, 106th at NXN 2015, 18:41.5 5K XC PB, 5:10.37 1600m PB, 2:13.06 800m PB
Shannon Browning, SR - Did not run at VA state meet, 21:06 5K XC PB, 4:58.51 1600m PB, 2:18.07 800m PB

Lake Braddock girls after winning the NXN Southeast Regional in 2015.

Q&A with Lake Braddock head coach Mike Mangan

How long have you coached at Lake Braddock?

Since 2000.

What is your meet schedule this fall?

Mostly local. Monroe Parker is like the preview for Northern Virginia Schools. The Braddock Relays are next with a 5x1.5 mile course at Lake Braddock. We run it under the lights. Music, youth races, community race, lots of fun. Travel meets - Great American, Disney are the two for this year. We also race at the Keyser Invite at Boonsboro High School. Then it is on to post season.

How will Kate's progression differ from the rest of the team, as she extended her track season to the end of July to compete in Poland?

Kate will be starting out later than most of the team. Luckily, we did this last year with her being at the Pan Am Games in Edmonton.

How has summer training gone for your team? What do you focus on during the summer months?
We start July 1. Base building. The team does it on their own as coaches can't be present until August 1. 8am each morning at a local park. Usually 50+ kids from both teams. I think we have done a good job getting ready.

The 2015 NXN Southeast Regional race.

Which athletes do you see as the probable top five this season?
Girls - Kate will have strong back up with Sarah Daniels and Emily Schiesl having 11:003200 credentials. Sam Schwers had a great track season (213 for 800) and looks to improve on her strong performance at NXN. Shannon Browning is a sub 5 1600 girl. We have 9 sub 12 3200 runners returning and 4 more sub 530 1600 kids.

Boys - led by Conor Lyons who won our state 3200 last spring and is a sub 420 miler. Ty Lawson is a mid 930 3200 guy who has improved a ton. Andrew DelVecchio is a 156/422 guy who has really stepped it up and will run fast this fall. Evan Chase is steady and tough and a good senior leader. There is a strong group following them that will give us good depth.

Who are your team captains or leaders and what stands out about them as examples for the rest of their teammates?

Our seniors are our leaders. We have a great group that does all the little behind the scenes stuff. They are also good at motivating the young ones.

Who are some new faces who will make an impact on your team this year? (i.e. freshmen, transfers, runners who have improved a lot)

No transfers, but a lot of folks who have worked really hard to improve. On the boys side - Edward Cerne had an outstanding freshman year, running 158 for 800 as a thirteen year old. He should break into the top 7 in cross country.

Team summer run in Washington, D.C. Courtesy of Mike Mangan.

What are some staple workouts your team does during the season?

We are a strength based program with lots of tempos and progression runs. The one workout our team would tell you about is our Baker's Dozen. We run repeats on the end of our championship course. Has been a tradition that precedes me.

What will be the biggest reason why your team is successful this season?

The team is very close and invested in each other.

What will be the biggest obstacle or challenge facing your team this season?
Girls: patience. After winning a state title and NXR southeast, they want to get right back at it. We need to remember that you can't win a title in August or September. Boys: new people filling new roles. Having a strong 5,6,7 that are consistent.

How would you describe your team's culture?

Lunch pail. Every day, pick it up, head to work, get it done. Nothing fancy. Just work!

What are your top three goals for the team this fall?
We always have the same three goals. Conference, Region, State Champs Boys are 2 time defending state champs. Girls are defending state champs. Would love to do it again! Post season will get decided as we go. We also look forward to keeping our alumni proud and involved in our program! They are great!

Lake Braddock alumni return every summer for "Mike's Night," an annual team dinner at local restaurant, Mike's. Photo courtesy of Mike Mangan.

Top Returnees by 5K Time from 2015 XC Season

23*	Lake Braddock (VA)		989
	1) Kate Murphy	17:00.70	1
	2) Emily Schiesl	18:26.90	116
	3) Sarah Daniels	18:32.80	139
	4) Samantha Schwers	18:41.50	187
	5) Taylor Kitchen	19:31.30	546
	Average Time: 18:26.64 Total Time: 1:32:13.20 1-5 Split: 2:30.60
	6) Kylie Finnegan	19:32.10	553
	7) Madeline McAvoy	19:41.00	649

*Lake Braddock ranks #23 in the nation

Top Returning 3200m Times from 2016 Outdoor Track Season

11*	Lake Braddock (VA)		680
	1) Kate Murphy	10:33.93	5
	2) Emily Schiesl	11:01.92	59
	3) Sarah Daniels	11:04.65	66
	4) Kylie Finnegan	11:44.89	272
	5) Rebecca Doran	11:45.90	278
	Average Time: 11:14.26 Total Time: 56:11.29 1-5 Split: 1:11.97
	6) Brielle Perry	11:54.20	342

*Lake Braddock ranks #11 in the nation

Top Returning 1600m Times from 2016 Outdoor Track Season

3*	Lake Braddock (VA)		499
	1) Kate Murphy	4:42.31	1
	2) Shannon Browning	4:58.51	23
	3) Madison Tippet	5:14.11	151
	4) Emily Schiesl	5:14.46	157
	5) Sarah Daniels	5:15.03	167
	Average Time: 5:04.88 Total Time: 25:24.42 1-5 Split: 32.72
	6) Grace Vandelac	5:28.37	412
	7) Madeline McAvoy	5:28.38	413

*Lake Braddock ranks #3 in the nation

The top returning times were generated using the MileSplit XC Team Scores calculator found here. Teams are scored against every team in the nation.