Friday, June 5, 2015

WELCOME TO SUMMER GHSXC!!!

we had a SMALL turnout at last Wednesday's Aspen Park run -- date conflict with the track banquet, oops!!  But, I hope we're back on track with large numbers next Wednesday.


As we enter the summer season I'd like to talk about INTENSITY.  We have many INTENSE people on our XC team.  We have people who want to succeed.  We have people who desire first places, and all conference and all regional status.  Remember, though, INTENSITY should not transfer over to your summer running as "GO HARD ALL THE TIME."


There is a time and place for running hard during the summer and that is about once a week.  You should pick one day each week where you increase your "INTESITY" -- you can do this any number of ways.  Find a hill and run up and down it hard for 4-8 intervals.  Run hard for 18 minutes (this is called a tempo run and it should be between 15-20 min).  Do a "fartlek" workout - during your run pick up the pace and run hard for 30 seconds to 4 minutes randomly.  Go LONG - long runs ( 8+ miles) are hard on your body and count as a "hard" day.


Most of your other running should be "easy."  What is "easy?"  Easy is running that is comfortable, running that makes you feel like you are relaxed and not breathing hard.  Easy running is where you can comfortably have a conversation with someone you are running with.  Easy running builds capillary beds in your legs and muscles and strengthens your ligaments and tendons.  Easy running allows you to do speedwork and increase your intensity later in the season without getting injured.


Another note -  after each of your summer runs, especially on EASY DAYS.  Be sure to include 4-6 "stride-outs" -- this is where you do an 80-100m progression of nearly a sprint, moving fast.  This helps your body keep a good range of motion and keeps you in touch with your speed.


Last note - keep up your strength.  There are a number of CORE body strength items you should do over the summer.  Sit ups, pull ups, pushups, planks, high knee drills are all key items to building good endurance.  You should not lift weights to get "bigger."  You should lift weights to get stronger and improve endurance.  Lower weight levels with lots of repetitions are the best thing to do. Here is a link to some things you can do.  core -- https://www.youtube.com/watch?v=s5PCOk5CCk8  and high knee drills -- https://www.youtube.com/watch?v=gpTJQXipcpU 


see you NEXT WED  6pm!!


PS - If you have NOT added me on remind 101 here is how to do it.  send the message @mrkalembe to the number 81010 and you will get a text message from me about meets, workouts, results, etc.


PSS - this is a link to our XC athletic.net page - it will contain ALL results from our season and has a calendar of our races.  http://www.athletic.net/CrossCountry/School.aspx?SchoolID=12967


coach

Wednesday, May 20, 2015

GMS AND GHS

Hey XC runners, track is almost over .... time to think XC!@!!@!!!@@!@!!

Meeting for GHS runners AFTER SCHOOL TUESDAY JUNE 2nd!!

First ASPEN PARK RUN WED JUNE 3rd -- 6pm!!

cya there!

coach

Monday, November 3, 2014

BANQUET

GHSXC banquet WED NOV 5th,  6pm GHS.  Girls bring a dessert, boys bring drinks (pop, juice, milk) please!!  I have lots and lots of table service, plates, cups, utensils, etc.  Also bring your uniforms in to me at school or to the banquet, in a bag with your name on it please, thanks!!

Sunday, November 2, 2014

STATE FINALS

Well, Athletic.net had us ranked at 22nd place, the official rankers had us at 14th, and we ended up 16th.  so, not bad, not great, just about where we should be probably!!

What a great season, so much improvement from so many people, state qualifying team, 3 girls all conference, 3 girls all regional, and 1 all stater.  Above all though is what you learned about yourself.  You learned how to work towards a goal, how to be mentally tough, how to race, how to improve.  You learned about fitness and eating well and about hanging out with smart, hard working people like yourself.  Running is a true test and way that EVERYONE can improve and meet goals.  It is inclusive rather than so many sports that have to make cuts and for that I am happy.

Enjoy some downtime, enjoy some time off and let your body rest.  Then, start preparing for next year, next season.  2015 GHSXC is going to exciting i have a feeling.

coach


Sunday, October 26, 2014

STATE FINALS WEEK

first off, congratulations to the girls!!  we knew it was going to be a tough day where we had to execute our race plan perfectly and hope that sparta or cedar springs or whitehall would stumble a bit and it happened.  All of the top 7 girls ran WAY faster than their athletic.net predicted place and we're in the state finals for the 9th time in the last 12 seasons.  Nice work ladies!!

Monday - easy distance 35-45 min
Tuesday - easy distance 30 min
Wed - warmup, timed mile on the track HARD, 4x400m race pace, 1 mile easy
Thursday - OFF - go home and pack
Friday - leave for Lansing at NOON, go to hotel (Holiday Inn East Lansing), run short workout (20 min with stride outs) then out to dinner at Olive Garden and the mall.
Saturday - MHSAA D2 STATE FINALS at 2:30pm race time

here is a link to ALL state finals info

http://www.mhsaa.com/portals/0/documents/BXC/xcfinalpack.pdf

http://www.mhsaa.com/portals/0/documents/BXC/finals%20info.pdf

I will give each girl an official packet of information with maps, time schedules, etc this week probably Tues or Wednesday.

Thursday, October 23, 2014

REGIONAL INFO, MAPS, VIDEO

http://www.mhsaa.com/Sports/GirlsCrossCountry/2014Regionals.aspx

Location: Grand Traverse Resort - Spruce Run Golf Course,
100 Grand Traverse Village Blvd. Acme, MI 49610
Schedule/Race Times:
7:30 Course Opens/Packet Pick-up starts
10:00 Division 4 Boys
10:30 Division 3 Boys
11:00 Division 4 Girls
11:30 Division 3 Girls
12:00 Division 3 and 4 Results and Awards
1:30 Division 2 Boys
2:00 Division 1 Boys
2:30 Division 2 Girls
3:00 Division 1 Girls
3:30 Division 2 and 1 Results and Awards

Wednesday, October 15, 2014

REGIONAL WEEK and ...

Thurs Oct 16 - JV DAY OFF!  Varsity 1.5 mile warmup, 1x mile race pace, 400's at race pace, 1.5 mile cool.

Friday - easy with stride outs

Saturday - HOME INVITE - I will be at the meet early.  You will be responsible for getting yourself there on time, getting yourself warmed up (one loop of the 1.5 mile course) and on the starting line.  I will be busy making the meet happen!!  We are down to one tent.  If you have a tent, bring it and set it up and stay warm and out of the wind and rain/snow!!

Sunday off

Monday - easy 5-6 miles, Varsity only, JV your season is done.

Tuesday - easy 4 miles

Wednesday - 1.5 mile warmup, 800, 800, 400, 400, 200, 200 @ race pace

Thursday - OFF, NO PRACTICE

Friday - 2 mile warmup loop, motivational speech, done.

Saturday - REGIONALS at TCCentral, i have not yet seen the time schedule, but I'd guess we run about 1-2pm.  We'll leave GHS probably 10-11am?  Remember, the top 3 teams and/or top 15 individuals are STATE FINALS QUALIFIERS.