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.

Wednesday, October 8, 2014

Wed Oct 8  -- 13x400m a success

Thurs Oct 9 -- easy short workout, stride outs

Friday Oct 10th - participate in parade, RUN A SHORT WORKOUT on HILLS

Saturday Oct 11th -  either your day off or a short 30-40 min

Sunday Oct 12th -   if you took Saturday off, easy 30-40 min,  If you ran Saturday, take today off

Monday - Oct 13th - short and easy with stride outs

Tuesday Oct 14th -- Big North XC finals on our home course at Country Club  4pm boys varsity, 430 girls varsity, 5pm all JV (I think)

Wed Oct 15 - medium distance

Thursday Oct 16th - Varsity 2x800m at race pace, 4x400m at race pace, JV OFF

Friday Oct 17th - easy and short (practice organized by captains, coach setting up course)

Saturday Oct 18th - HOME INVITE AT  MICHAYWE, I need help with PARKING AND T SHIRT SALES AND FINISH LINE AND PACKET DISTRIBUTION FOR COACHES.  PARENTS IF YOU CAN HELP PLEASE MESSAGE ME ON FACEBOOK OR EMAIL ME!!

Sunday, September 28, 2014

BNC # 2 and Saginaw week workouts

Monday - easy distance with strides
Tuesday - BNC meet at Petoskey.  Depart 2pm, excused 1:45pm.  Girls goal same as last time but move closer to TCCentral.  Close up our time gap between the 2-3-4 pack and # 5.  Mallory, Grace, Emily, Savannah - who will be # 5 ?  It is time for someone to make a move!  Boys - we were sick and not nearly at full strength last BNC race in Cadillac.  Tuesday we look to close that gap up.  Can we move from 6th up to 4th today?  I think so.  RACE IS AT PETOSKEY HIGH SCHOOL, BOYS 4PM, GIRLS 430PM.  ONLY TWO RACES.
Wed - easy distance
Thursday - 2 mile warmup, 8 x 400m AT RACE PACE with SHORT REST, 2 mile cool
Friday - short and EASY with strides.  WE WORK THE CONCESSION STAND FRIDAY NIGHT SO WE NEED SOME PARENT/ATHLETE VOLUNTEERS.  THIS MAKES US $250 FROM THE ATHLETIC BOOSTERS FOR THE EXTRA
S WE GET FOR THE KIDS.
Saturday - SAGINAW INVITE - sorry to say that the bus departs GHS at 6am.  We'll talk about our goal for this race on Friday when we look at last year's results.  Its the time of the season we're looking to get out a big faster, hit that first mile hard and hang on being MENTALLY tough.  RACE IS AT IMERMAN PARK, SAGINAW.  GOOGLE MAPS GIVES GOOD DIRECTIONS.  BOYS VARSITY RACE AT 930AM, GIRLS VARSITY 10AM JV AFTER.

Sunday - OFF for everyone, even you Zak.  Rest up for a tough week next week.

Monday - long distance.  Run to Doumas.  Some will head back to GHS from here.  Varsity, top 10-ish will continue down into Aspen Park, run trail 1-2-3, back to GHS.  Yes, its a long day and yes this is probably our last long day.  From here on out it's speed time.

Tuesday - short and easy 30 min.

Wed 13x400m each one faster than the last.  May modify this to 2x800, then 9x400m.

Thurs - easy and short

Friday - I am cancelling the football run and we'll participate in the parade, the assembly, and be in school all day.  Practice AFTER the parade will be a quick speed/hill work session.

Saturday -