Here are some extra tidbits from the Delco Relays from resident track guru Terry Toohey.
Upper Darby’s 4 x 100-meter relay team has a pre-race ritual that has been pretty successful.
Before the foursome takes the track, Khayla Williams said, “All we know is go.” Ashley Rankine, Shannon Birch and Keneesha Jones respond with “Green Light.”
“It started last year,” Williams said. “In practice, we fly around the track. We would say, ‘All we know is go,’ and it kind of stuck.”
It worked well at the Delco Girls Relays last Saturday. The Royals edged Penncrest for the gold medal and that quartet has the fastest time in the county (49.09 seconds).
Springfield’s Grace Galligan took a break from her normal distance races to see how the sprinters live. She used the Delco Relays as her weekly speed workout. For a distance runner, she did pretty well. Galligan helped the Cougars pick up a fourth in the Southern Sprint Medley Relay (100, 100, 200, 400), a fifth in the Sprint Medley Relay (400, 200, 200, 800) and ran on Springfield’s 4 x 200- and 4 x 400-meter relay squads.
“I enjoyed it,” Galligan said. “I like running the 200. I’ve always like the sprints. The way the 800 is today, that’s pretty much turned into a sprint anyway so it’s good to get the work in. When you have a (league) meet in the middle of the week and another on the weekends, it’s tough to get your sprint work in. This was a good way to do it.
Cardinal O’Hara sophomore Alex Patrick had a busy, yet long, afternoon. Immediately after teaming with Allison Tierney to win the long jump relay, Patrick was on the track to help the Lions win the Southern Sprint Medley Relay. Then she had to wait around for two of the final three running events of the day, the 4 x 200 and 4 x 400.
“My legs felt a little heavy after the long jump, but I was warmed up and I felt I ran well,” Patrick said. “And then I had an hour or so to relax and get ready for the last two races. I’m a little tired, but it was a good workout.”
Patrick left with a pretty good medals haul, too. In addition to the two gold medals, she also helped the Lions finish fourth in both the 4 x 200 and 4 x 400.
On the college recruiting front, Penn Wood sprinter Caela Williams did not compete over the weekend. She was on a recruiting trip to Nebraska … Penncrest jumper Rachel Nowoswiat has her future set. She has been accepted into the nursing program at Widener University.