Monday, June 5, 2017

OFFICIAL CALENDAR!!

OFFICIAL XC CALENDAR FOR 2017


AUGUST 9TH FIRST PRACTICE ASPEN PARK 9AM
AUGUST 21-24  TEAM CAMP IN THE UPPER PENINSULA
AUGUST 31  A2 RUNNING CLASSIC ANN ARBOR
SEPTEMBER 9 - CHARLEVOIX MUD RUN
SEPTEMBER 16 - HOLLY INVITATIONAL
SEPT 19 BNC MEET AT ALPENA
SEPT 23 DELTA INVITATIONAL
OCTOBER 3 BNC MEET AT PETOSKEY
OCTOBER 7 SAGINAW INVITATIONAL
OCT 17TH BNC CHAMPIONSHIPS GAYLORD
OCT 21 - NMXCC - HOME INVITATIONAL, MICHAYWE
OCT 28 - REGIONALS - MICHAYWE
NOVEMBER 4 - STATE FINALS
NOVEMBER 9TH XC BANQUET - GHS COMMONS, 6PM

and rules

RULES RULES RULES -- Obviously we have school rules.  These all apply while on the bus, at practice, or at meets and can be found in your student handbook.  Other than that, one big rule is the FIVE DAY RULE.  In order to be eligible to participate in a meet you will have to participate in five consecutive days of practice.  There are acceptable reasons for missing practice.  These include: family emergencies, funerals, family functions, etc.  Reason which are NOT acceptable for missing practice are – haircuts, babysitting, jobs, etc.  If you feel you must miss practice for any particular reason PLEASE talk to me well in advance and clear it with me first.  If you simply don’t show up at practice it will probably make you ineligible to participate in the next meet.  If you are sick or injured, again, PLEASE TALK to me.  A day of rest can be considered your practice for the day if you communicate with me.  Communication is the key.

Remember – our GHS athletic department rules also apply.  The athletic department rules state that if you are ABSENT from ANY PORTION of the school day school day then you are not allowed to participate in practice.  This will then affect the 5 day rule we have for cross country.  Exceptions to this rule are PRE-EXCUSED absences for doctor appointments, orthodontics, college visits etc.  However, these must be communicated to the coach and/or Athletic Director.

An extension of the five day rule is the SIX DAY RULE.  If you have more than 6 unexcused absences from practice during our regular XC season you will be asked to leave the team.  To be honest, nobody should ever have an unexcused absences.  You should be at practice every single day.  You should be committed.  You should be here.  If you are not at practice it is because you don’t want to be here.  These people are distractions from our team goal of being the best that you can be.  Obviously there are excused absences such as family functions, weddings, being sick, etc.  Again, communication is the key.  Talk to the coach before you are gone and pre-excuse yourself.  When you are just randomly missing in action it could possibly count as an unescused absence.  Runners who are NEW to XC (have never run XC at high school before) can join at any time.

Example 1 – Johnny is tired because he was up late and had a busy week of tests and studying.  He asks his parents to let him sleep in and excuse him from 1st and 2nd hour.  He will not be eligible to participate in practice on this day (SCHOOL RULE) and will not be eligible to run in a cross country meet until he has 5 consecutive practice days. (MY RULE)  THIS ALSO COUNTS AS AN UNEXCUSED ABSENCE.

Example 2 – Susy forget her spikes at home for the meet today so she skips 4th hour to go home and get them.  Mom calls in to excuse her.  She will not be eligible to participate in the meet this day and must get 5 consecutive practices before she is eligible.  THIS ALSO COUNTS AS AN UNEXCUSED ABSENCE.

Example 3 – James has an upcoming orthodontist appointment in Petoskey.  He talks to his coach two days before the appointment about the situation and tells the coach that he will miss 3rd and 4th hour but he will be back for practice.  He is excused and may participate in practice.  GOOD COMMUNICATION

Example 4 – Jane is not feeling well at all.  She comes to school but feels sick and she has a sore throat.  After school she comes to practice and talks to the coach.  They discuss their options.   If I see that Jane is NOT feeling well, her practice for the day will probably be to go home and rest.  This will count as an official practice day for the athlete.  Sometimes the best practice is rest.  GOOD COMMUNICATION

Example 5 – Robert is not feeling well.  He tells our team captain that he’s going home right after school because he’s sick.  Robert misses practice and does not talk to the coach or communicate with him in any way.  Robert is in violation of the five day rule.  THIS IS ALSO AN UNEXCUSED ABSENCE.

Example 6 – Joanne has been on the GHSXC team for two years.  She is working for the first 5 days of regular season practices after the season has officially started.  This is a violation of the six day rule.  If Joanne missing one more practice unexcused she will be asked to leave the team.

Example 7 – Jon didn’t know if he wanted to join GHSXC so he waited until the first day of school and joined then.  Since he had never run XC before this is 100% ok and his first day of practice is his first official day.  We like it when kids join XC and they may join at any time during the season if they’ve never run before.

In a nutshell, we want students in school.  If they are too sick to be in school then they will need several days to recover to get better.  This is the reason for the five day rule.  In addition, we want runners who are committed to the team, we want them at daily practice every single day. 



Focus Rule -  I know many CC athletes join us to “get in shape for another sport.”  These soccer players, basketball players, wrestlers, or whatever have often become a very valuable part of our team and we appreciate them joining us.  However, this has also led to some conflicts.  First, since XC is the sport that is currently “in season” you must choose XC events/meets over any “club” meets or events.  Second, you must NOT participate in any other sport during the last 4 weeks of our competitive season.  For 2015, that means starting on October 1st you must not be in any other organized club sport that has regular practices or “games.”  Why?  Doing too much at this point in the season leads to “burnout”, over doing it, and ultimately, injuries.  We focus on running our fastest in October and you NEED EXTRA REST, not extra workouts.  If you cannot follow this rule then XC is just not for you and that’s ok.  Focus on what you feel you need to focus on, no worries.

Thursday, June 1, 2017

DAY ONE!!!!!!!!!!!!!!!!!!!

It is JUNE 1st!!!!!!!!!

Today is the first day you can officially count miles towards your total for GHSXC TEAM CAMP!

"New" runners need 80 miles by August 20th, that's exactly 1 mile per day.  "Returning" runners need 120 miles by August 20th.

New runners are defined as anyone who has not ever run for GHSXC before.
Returning runners are any sophomore, junior or senior who has run for GHSXC before.

Get running!

First Wednesday "fun run" is June 7th - 6pm Aspen Park!!

coach

Saturday, May 20, 2017

Katelyn Smith

at the GLIAC outdoor track championships Katelyn Smith set a new Northern Michigan University 5k track record - 17:18 to finish 3rd overall.  Congratulations Katelyn!

Katelyn was a GHS XC runner and earned all-state honors in 2015.

http://www.nmuwildcats.com/sports/wtrack/2016-17/releases/20170505nks242

Wednesday, November 9, 2016

GOOD LUCK

Good luck to CHARLEND HOWARD, competing in the D3 regional meet on his home course at Oshkosh.  Last year he competing in D3 nationals and he is hoping to qualify again this year.

Also, congrats to Alexis and Katelyn Smith, competing for Northern Michigan University this weekend at the NCAA Division 2 Regional XC meet in Evansville Indiana.  With the teams 4th place finish (currently ranked 10th in the nation) they qualify for the NCAA championships in two weeks in Florida!!

NMU WILDCATS results and information







Sunday, November 6, 2016

It's over ... almost

Congrats to Zak Goddard on competing at his second MHSAA state finals.  He finished a very respectable 123rd place out of the 250 or so runners in a time of 17:23.  Actually, you could take this a step further... there are 150 teams in D2 cross country with an average of 15-20 runners per team.  This makes a grand total of around 2500 runners in division 2 and Zak finished 123rd.  123/2500 means Zak ranks in the top 5% of all runners in division 2 in the state.  Well done Zak!!

A few things this week.

1.  Remember to turn in your uniforms - put your shorts/jersey/tights/jacket in a bag, put your name on it, and turn it in asap!  thanks!!

2.  WEDNESDAY is the first annual GHSXC MILE.  Come out and run your best mile time ever!  3:15pm at the new GHS track!

3.  BANQUET ON THURSDAY.  6pm we eat dinner, subway, and then desserts from culinary arts!  Then slideshow in auditorium.

4.  Congrats to Alexis and Katelyn Smith, competing for Northern Michigan University this weekend at the NCAA Division 2 Regional XC meet in Evansville Indiana.  With the teams 4th place finish (currently ranked 10th in the nation) they qualify for the NCAA championships in two weeks in Florida!!

5.  Charlend Howard will compete in the D3 Regional XC meet next weekend on his home course in Wisconsin.  Good luck Charlend!






Saturday, October 29, 2016

REGIONALS - what a day, what a season

Here he is - our state finals qualifier for the second year in a row.




Zak Goddard improves his best time and his best regional finish, placing 12th at the MHSAA D2 regional hosted by Gaylord at the Michaywe 5k course.  Zak is the epitome of what it means to be an XC runner trying to reach your potential.  He pounds out hundreds of summer miles, eats right, works hard and runs smart.  Over his fine four year career Zak has improved steadily from a solid varsity runner as a freshman, to a sophomore #1 runner on the team, all regional as a Junior, and now all-conference, all-regional, and off to the state finals for a second time as a senior.  Congratulations Zak!!  The Gaylord boys finished 11th in the 15 team field - which seems a bit disappointing at first glance.  But, #2 man Nick Green ran a solid 1801 for his second fastest 5k of the season as only a sophomore.  I look for Nick to be a real contender for All-Regional honors next year with continued summer running.  #3 man Jack Hervela ends a fine 4 year career with a season best time of 1805, besting his last week's 18:33.  Jack has been a solid varsity runner for us for four years and I am going to miss his humor, his hard practice work effort and his all-around positive attitude.  Congrats on a great 4 years Jack.  #4 man Ethan Huey did not have the day he hoped - I am not sure if he was not feeling well or what.  Ethan was a consistent #2 for us all season, often getting close to Zak and I know today Ethan wanted that top 15.  #5 man Justin Desloover caps off a fine 4 year career as a GHSXC harrier also.  As a freshman JD was on and off the varsity, but each year after he has been a solid varsity scorer for us.  I know JD wanted more out of his senior season, but I am confident his track season and our 4x800m relay team will be kind to him.  Andrew Quaal (sophomore) caps a fine year with a solid effort today, just missing his personal best time.  I believe the 17's are in the cards next season for Andrew.  He is a tireless worker putting in lots of good summer miles and these will pay off next season.  Kenny Smith earned varsity status at the NMXCC meet last weekend and today ended his junior season with his second best time of the year.  He returns for a senior year in 2017 and I hope he can bring that time down to the 17's.

Overall our boys finished 11th - a ways back from where we had hoped.  This season we beat Petoskey twice and they were 5th today.  This is a fine boys team of hard workers and good attitudes.  Sometimes we have to go beyond the finish score to really see if we've had a good season or not.  In my opinion we had a great season, a season I wouldn't trade for anything.  It started with a great team camp - one of our best ever and ends with Zak competing at the state finals next Saturday at MIS.

Full results here D2 REGIONAL RESULTS

On the girls side Brianna Martin finished as our #1 girl for the first time this season in a season best 20:21.  Bri ran almost an identical time last week and I had hoped she could improve up on that just a bit as that's what it would take to make the top 15 state finals qualifying all-regional team.  She came up just 22 seconds short.  Bri suffered a severe knee sprain back in August at our team camp, and was not able to run until the early October meet at Saginaw.  Given that she missed almost 8 weeks of training, it is amazing to see her running this fast.  She will return for the 2017 season as our #1 girl and I look forward to the next two years with her leading our team.  #2 today, but #1 all season was Carlie Martella.  Carlie leaves GHS with a solid legacy of 3 years as a varsity runner and All-Conference honors this year.  She was also an important part of our 2016 team which placed 7th in the state finals.  Her time today was not indicative of her season as it was the first time she was even over the 21 minute barrier.  At the 2 mile mark Carlie was in a solid 6th place, looking to move up even closer to the leaders, but her body did not respond to her desire for more.  She faded over the last 800m and finished well beyond her goal.  After the race Carlie, and her team, were very sad for her.  They know, and she knows, her true place was on that all-regional team.  I told her at the conclusion of the race that all her summer miles and all her preparation were not in vain - the reward will be this track season where, I believe, she has a true shot at the school 1600m record and bettering her own 800m record.  #3 today was senior Allison Kowatch.  Alli has been a mainstay of our varsity for two years now, solidly nailing down the #3 position and pacing the younger runners on the team.  Alli is a great role model, excellent student, and a true role model for the younger girls on the team.  I am going to miss Alli Kowatch.  #4 and 5 today were the twins - Mikayla and MacKenzie Massey.  These young ladies, both freshman, had a pretty good season.  In fact, they're running times that Carlie ran as a freshman.  They can really have an impact on our team IF they decide to focus on summer running and build their endurance.  I am looking forward to 3 more years of these gals!  Also a freshman, #6 today was Amanda Keysor.  Amanda has done a great job in a stressful position on the team.  Always positive, always hard working she has a great future on GHSXC.  Senior Adrienne Edwards rounded out our varsity today - as a four year runner Adrienne stepped on to our varsity for the first time this year, always working hard, always positive, and always being a good role model.  Adrienne is a true scholar/athlete and uses XC to improve her conditioning for basketball season - BUT, never uses that as an excuse to miss XC or not work hard.  When she is an XC runner, she give it her all, and that's something that really looks good to coaches and the team.  It's been a great four years Adrienne.

Overall, the girls finished 10th in the 15 team field, about where I thought we'd be.  We have a young team and I look forward to seeing our improvement in the next couple years.

Zak will be in the D2 MHSAA finals at MIS on Saturday November 5th.  Good luck Zak!

Sunday, October 23, 2016

REGIONAL WEEK practices

REMEMBER ONLY TOP 10 PRACTICE THIS WEEK.  JV YOU HAVE A MEETING WITH ME FRIDAY AFTER SCHOOL - I WILL BE GIVING YOU A JOB TO DO TO HELP AT REGIONALS.  ALSO FRIDAY I HAND OUT YOUR NEW BUFFS!!!!!!!  JV TURN IN UNIFORMS SOME TIME THIS WEEK, ANY DAY FINE.  PLEASE PUT IT IN A BAG AND PUT YOUR NAME ON IT.  I NEED A JERSEY A PAIR OF SHORTS A JACKET AND YOUR TIGHTS.  IN A BAG WITH YOUR NAME ON IT. PLEASE.  JV - GREAT SEASON!!

Monday - medium distance day 1 mile warmup inside - stretch - then outside - easy 5 miles.  Maybe rails to trails?  town loop?  your call, this is as a GROUP, nice and easy.

Tuesday - short 30-40 minutes easy

Wednesday - Meet at 6501 Hummingbird for practice as a PREP for REGIONAL DAY, SATURDAY.   GET A RIDE OR RIDE WITH ME IF YOU NEED.   We will park at coach's house and then run over to the course start.  Do a quick jog, then stretch, then the workout.  We will do one loop of the course doing 3 minutes hard, 2 minutes hard, 1 minute hard, 1 minute hard, 1 minute hard, 2 minutes hard.  This will get us back to near the start.  Then a few 100 meters stride-outs in to the finish.  These hard efforts will not be "all-out" but will be a bit faster than race pace.  We will then jog the course again to total 5 miles for the day.

Thursday - OFF - do not even come to my room after school.  REMEMBER A DAY OFF MEANS A DAY OFF.  Go home, take a nap, catch up on homework and relax.  Enjoy some sitting.  watch netflix for a few hours or more.  nap again and eat a good healthy dinner.  No climbing cell phone towers or trampolines.

Friday - meet in my room as usual- JV INCLUDED. JV WE WILL HAND OUT YOUR "PRESENT" TODAY - NEW TEAM HATS!!  I MEAN BUFFS.  THEY'RE SWEET.  YOU WILL ALSO GET YOUR REGIONAL DAY JOB.  ALL JV CAN ALSO TURN IN THEIR UNIFORMS/JACKETS/TIGHTS THIS DAY.  PLEASE PUT IT IN A PLASTIC BAG WITH YOUR NAME ON IT!!!!   Varsity workout will be a short 20-25 minute run with stride outs.

Saturday - regionals, the day we have worked tirelessly for.  Seniors, the day you have been preparing for these last 4-5-6 years, maybe 7.  The day we peak and run our best.  The day we are focused, mentally and physically.

Time Schedule

8am - boys up and eat a light breakfast
845am girls up and eat a light breakfast
9:10am - boys arrive at coach's house
9:30 boys jog over to tent, drop spikes and jog course
10:00 boys done going through course, watch end of D4 boys race.
10:20 girls arrive at coach's house, have a snack, use bathroom, pet dogs, jog to tent at 10:35am
10:40 boys D2 REGIONAL - girls just arriving at tent watch boys D2 regional.  Girls jog first loop of the course at 11:15am.
11:20 girls D4 regional
12noon girls D2 REGIONAL
awards at 12:30pm

Supposed to be QUITE COOL ALL WEEK - bring tights, sweatshirts, warm clothes, hats gloves.  Eat good food, NO JUNK NO JUNK NO JUNK NO JUNK.  Good food only, no pop, no sugars no high fat goods.  Good normal diet.  Sleep more, go to bed early.  Parents please confiscate cell phones at 10pm and tell them coach said to do it so that you can actually go to sleep and not stay up until 1am snapchatting.