Saturday, September 20, 2014

Delta - results and next week workouts

http://www.athletic.net/CrossCountry/Results/Meet.aspx?Meet=92484#12967


Meet results from DELTA are the link above.  Pretty happy with our results, but not 100% satisfied.  We have lots of work to do and improvement to make.  We all had a good effort, looked like we were racing hard and now its time to refocus and have a HARD training week.

Monday - bring a water bottle, LONG distance day.

Tuesday - easy and short

Wednesday - Hills, followed by some hills, with a few hills sprinkled in.

Thursday - easy and short

Friday - THIS WORKOUT WILL BE AT NOON TIME LUNCH BREAK FOR TEACHERS.  TEACHERS HAVE PARENT/TEACHER CONFERENCES THIS DAY SO OUR WORKOUT IS AT LUNCHTIME.  NOT SURE WHAT TIME THAT IS EXACTLY, AROUND 1130AM OR SO.
warmup, 1x mile HARD, 3x800 faster, 2x400 faster, cool down

Saturday - off or easy short run on your own

Sunday - off or medium/longer (no more than 1 hour Zak) EASY run

Monday easy and short with stride outs

Tuesday - NEXT BNConference meet @ Petoskey, Camp Petosega (google directions, tricky to find

)  ALL Boys 4pm ALL Girls 430pm.

GIRLS ARE D2 CHAMPS

COLLIN MONUSKO

BOYS VARSITY

ALEXIS BATTLES FOR THE WIN

the 2-3-4 pack

Friday, September 19, 2014

DELTA INVITE TIMES

Meet Saturday at DELTA COLLEGE on BAY ROAD, Saginaw.


Mens Races
2 Mile Open9:00 AM
2 Mile Div. III & IV9:30 AM
2 Mile JV (All Divisions)10:20 AM
2 Mile Div. I & II11:25 AM
2 Mile Middle School12:15 PM
2 Mile K-6th Grade 2 Mile1:15 PM
1,200 Meters Elementary Race K-5th only1:40 PM
Womens Races
2 Mile Open9:00 AM
2 Mile Div. III & IV9:55 AM
2 Mile JV (All Divisions)10:45 AM
2 Mile Div. I & II11:50 AM
2 Mile Middle School12:40 PM
2 Mile K-6th Grade 2 Mile1:15 PM
1,200 Meters Elementary Race K-5th only1:40 PM

Sunday, September 14, 2014

MSU and this week's workouts

Full MSU results here http://www.athletic.net/CrossCountry/Results/Meet.aspx?Meet=90668#12967

Monday - easy distance day, stride outs

Tuesday - @ Cadillac for Big North Conference race #1, race is at middle school on Mackinac Trail

Wed - easy distance

Thurs - timed PACE mile and 2x800m PACE, not all out

Friday - easy distance

Saturday - Delta Invite. Delta college, easy to find right off I-75
Format will be as follows:
**9:00 - OPEN 2 MILE – MEDALS AT THE FINISH LINE for Sullivan, Desloover and Hervela
9:30 - DIVISION III & IV VARSITY BOYS
9:55 - DIVISION III & IV VARSITY GIRLS
10:20 - ALL J.V. BOYS (DIVISION I, II, III & IV)
10:45- ALL J.V. GIRLS (DIVISION I, II, III, & IV)

*11:15 - TEAM & INDIVIDUAL AWARDS - DIVISION III, & IV
11:25 - DIVISION I & II VARSITY BOYS
11:50 - DIVISION I & II VARSITY GIRLS

12:15 - J.H. BOYS RACE (2 miles)
12:40 - J.H. GIRLS RACE (2 miles)
*1:05 - TEAM & INDIVIDUAL AWARDS - DIVISION I & II
*1:10 - PRESENTATION OF THE AL KAYNER AWARD (top male and female of the day)

Sunday, September 7, 2014

MSU INVITE WEEK WORKOUTS

MSU INVITATIONAL WEEK
Monday - LONG RUN, down to Dumas Park then, into Aspen Park, then some hills, then back to GHS.
Tuesday - easy and short
Wed - warmup, cals, hard mile, then hills x 4-8
Thurs - easy and short
Friday - bus departs 8am for MSU invite
Saturday - easy run on your own, the longer you go the better you'll be in Oct/Nov

Sunday - day off

ALL MSU INVITE INFO HERE - time schedule included - WE ARE IN THE BRONZE races for varsity and then JV are AFTER, grouped alphabetically.

http://grfx.cstv.com/photos/schools/msu/sports/c-xc/auto_pdf/2013-14/misc_event/2014spartaninvitemeetinfo.pdf




Thursday, September 4, 2014

dat mud run

Time schedule for the MUD RUN is as follows...


Boys 11-12  900am
Girls 11-12   930am
Boys 9-10  10am
Girls 9-10 1030am
Open race
Middle school races.


All races at Charlevoix high school


PARENT MEETING TODAY 6pm, GHS commons.  Will be short and not mandatory. I will go over some of our rules and answer any questions you have.


JKal.

Tuesday, September 2, 2014

Parent meeting THURSDAY SEPT 4th, 6pm GHS.  Nothing special, just going through information in our packet I am sending home with kids.  Not mandatory...


CLARE race schedule for WED Sept 3.  Take I75/127 south to Mannsiding road exit, go left (east) to the entrance of MID MICHIGAN COMMUNITY COLLEGE and follow road through the woods until you see the busses and the kids.


Mens Races
1.25 Mile 6th Grade and Under 3:30 PM
1.25 Mile 7th Grade4:00 PM
1.25 Mile 8th Grade4:20 PM
5,000 Meters 9th Grade4:40 PM
5,000 Meters 10th Grade5:10 PM
5,000 Meters 11th Grade5:40 PM
5,000 Meters 12th Grade6:10 PM
Womens Races
1.25 Mile 6th Grade and Under 3:30 PM
1.25 Mile 7th Grade4:00 PM
1.25 Mile 8th Grade4:20 PM
5,000 Meters 9th Grade4:40 PM
5,000 Meters 10th Grade5:10 PM
5,000 Meters 11th Grade5:40 PM
5,000 Meters 12th Grade6:10 PM

Wednesday, August 27, 2014

2x1mile times

Katelyn Smith
546
546
1132
Alexis Smith
538
526
1144
Courtney Busch
551
558
1149
Carlie Martella
552
605
1157
Emily Byrne
607
608
1215
Mallory Marshall
611
620
1231
Adrienne Edwards
615
622
1237
Grace Porta
614
634
1248
Ashley Dunn
628
638
1306
Savannah Krone
654
708
1402
McKenna Goodale
658
714
1412
Allie Porta
654
722
1416
Erin Johnston
712
724
1436
Whitney Monarch
713
735
1448
Skyler Wickert
709
743
1452
Misty Paolino
714
739
1453
Alison Birkhofer
806
810
1616
Allison Kowatch
805
856
1701
Jade Menkes
815
915
1730
Colleen Riling
908
940
1848

Zak Goddard
454
459
953
Jack Hervela
455
459
954
Justin Desloover
514
520
1034
Ethan Nida
522
529
1051
Collin Monusko
523
530
1053
Derek Giallombardo
545
543
1128
Matt Sullivan
530
559
1129
Morgan Barber
545
557
1143
Sam Sarchet
540
605
1145
Kenny Smith
552
614
1206
Michael Schmidt
547
628
1215
Chase Henley
604
615
1219
Josh Warren
615
623
1238
Jeff Heinz
605
656
1301
Guage Szymanski
624
638
1302
Trevor Giallombardo
608
656
1304
Cameron Pearson
629
706
1335