Friday, September 22, 2017


  Meet at DELTA COLLEGE, take i_75 south, google maps gets     you there nicely. 
9:30   Varsity Girls ALL Divisions I-IV
10:00 MIddle School Girls ALL Divisions I-IV
10:30 Varsity Boys ALL Divisions I-IV
11:00 Middle School Boys ALL Dvisions I-IV
11:30 JV Girls ALL Divisions I-IV
12:00 JV Boys ALL Divisions I-IV

      bus departs GHS 6:15am 

Tuesday, September 19, 2017


Cadillac played post to the first Big North Conference meet of 2017.
Full results here -->

The race featured several ranked teams including TCC girls ranked #1 in division 1 XC, TCWest girls #4 in division 1, Cadillac #10 in division 2, TCC boys and TCW boys both in the top 25 division 1 and Cadillac boys #19 in division 2.  To to it off Alpena has 3 of the top runners in the conference, including the Smith boys who were all-state in D1 last season.  That leaves Petoskey who ended up beating #10 Cadillac boys today!!  And Gaylord.

There is no way to sugar coat finishing 6th in the conference of 6 teams.  But in this conference being 6th is often just a reminder that we're still pretty darn good.  The boys finished 7th of 19 teams last weekend - many of them D1 teams.  Today we were last in the conference.  How is that possible?  Our conference is unbelievably tough.  The girls were 9th of 19 last weekend and today they were 6th.  How?  Same answer.  Coach Warren and I both looked out our regional rankings and projected our boys finish at regionals to be a solid 5-6-7th place of 17 teams.  This is a very respectable finish for a young team with only one senior on varsity.  On the girls side we are currently ranked 10th of 17 teams and I think we're at least as good as 7-8th place, right in the middle.  We need to be aware that we are not to be judged by our conference finish, but our regional finish against ALL division 2 teams.  A few years back our boys team won the first conference race.  I was happy, but gave the boys the same message I'm giving now, and always.  Our most important race is REGIONALS, it is the peak of our season and our focus.  Also a few years back our girls were state champions - that year we were not even conference champions!!!  Again, don't judge us by our conference finish.  Regionals, with all division 2 teams is how we judge our finish.  We look to improve every week and gain speed every week.

Ok, for today our girls squad was a bit depleted.  Varsity runner Amanda Keysor was sick and did not run and Mackenzie Massey had to drop out of the race at the 1 mile mark.  Given that, we didnt score as few point as we'd hoped.  Freshman Cambrie Smith however had a great finish in 15th, just outside what could be "all-conference" honors but beating two Petoskey competitors she's never beaten before.  She improves weekly and her confidence seems to be rising.  Ever solid Cam Martella was #2 today with a good time and finish.  Freshman Mya Legel continues to gain confidence and race alone in third with nobody to pace off and still came through with a solid time.  Autumn Zimmer and Zoe Palmer rounded out our team scoring in positions 4 and 5.  Nadia Keller and Courtney Zaremba also picked up varsity points.

On the boys side I think we had the best performance of our young season so far.  Our 1st to 4th man time gap was ONLY 23 seconds, that's amazing.  If we can get ONE more of our boys to bridge up to this group I think we can surprise some teams at regionals.  Which of our remaining boys can do that?
Nick Green was our top runner for the 4th straight meet, only 27 seconds from that elusive "all-conference" pack, followed closely by Andrew Quaal just 5 seconds behind him.  Jon Thorold has closed the gap on our 1-2 to just 7 seconds and in the coming weeks I am hoping he'll just run with Nick and Andrew - Jon had a great race today.  The race of the day came from Jordan McDuffie in our 4th position - improving almost 40 seconds from his race this weekend and getting to within 20 seconds of our #1 man.   Impressive.  In our #5 position today was Kenny Smith, team captain and leader.  Kenny was as fast as 18:16 last season and we're hoping he can get back down there by late October.  Rounding our our varsity scoring were Mason Monchilov and Jacob book in 6-7 positions.
In the JV portion of the race, freshman Kade Dalson asserted his presence with a time fast enough to earn a varsity point - in just his ELEVENTH day of running for GHSXC he has already earned a position on our boys varsity.  WOW.  Other notable JV boys were Jake Fousek as our 10th mand and a personal best spot on the team and Zach Olund with a personal best time.

Sunday, September 17, 2017

workouts week of Sept 18-24

Monday Sept 18 - easy shake out run, short 30-40 min

Tuesday Sept 19 - meet at Cadillac, our first Big North Conference meet.  VERY VERY tough competition with TCCentral (ranked top ten in state boys and girls) TCWest (also ranked in state), Cadillac (also ranked top ten in state), Petoskey, and Alpena. Bus will depart GHS at 115pm, athletes excused at 1pm.  Be sure to be on top of missing classes - TALK TO YOUR TEACHERS!!

Meet is at Mackinaw Trail Middle School.  ALL girls at 4pm and all boys at 440pm.  On the road home by 530pm, back to GHS by 7-715pm.

Wednesday Sept 20 - another easy short run

Thursday Sept 21 - 2 mile warmup, 6x400 @ race pace, 1x400m a bit faster,  1x400m a bit faster, 2 mile cool down.


Saturday Sept 23 - Delta Invitational - one of our favorite race, short fast, flat 2 mile course at Delta College, just north of Saginaw. 


Delta Race Schedule 

2017 Schedule
 9:55 - DIVISION I & II Middle School Girls
 10:45 - DIVISION I & II Middle School Boys
 11:10 - ALL J.V. Girls (DIVISION I, II, III, & IV) - OUR JV GIRLS
*11:15 – TEAM/INDIVIDUAL AWARDS - DIVISION I & II- High School & Middle School
11:35 – ALL J.V. Boys (DIVISION I, II, III & IV)     - OUR JV BOYS
12:25 – DIVISION III & IV Middle School Girls
1:15 - DIVISION III & IV Middle School Boys


Full results here

The GHSXC teams traveled south this weekend to see how well we match up against some new competition and things looked pretty good.  It was a hot, hot day and that always gives some interesting results as some runners do well in the heat and others ... not so much.

In the varsity girls race GHSXC competed in the division "2" portion of the race, meaning we were up against schools as large as Port Huron Northern (Class A, division 1 school).  About half of the 19 teams in our race were division 1 and half division 2 schools.  Going in to the meet the girls were seeded to place 11th/12th place but came out a solid 7th, only being beaten by 3 division 2 schools.  Freshman Cambrie Smith again led the way for the blue devils, placing a solid 11th in the 100+ girls field.  Cambrie has excellent racing tactics, listens well, and is developing as one of the top freshman in the north so far this season.  Junior Cam Martella was also a medalist in 28th place.  Cam is a quiet leader for the GHS girls, working hard and modeling good efforts.  Freshman Mya Legel has moved up another notch, placing as our third girl on varsity with a great race and running a season best time.  I asked Mya to run with the more experienced Amanda Keysor and she did just that today.  Amanda Keysor was solid again for us, even when sick.  She's been suffering with a head cold for the last couple days and I think that zapper her endurance just a bit but she will be back full strength next week.  At the two mile mark Nadia Keller, Zoe Palmer and Autumn Zimmer were our 5-6-7 girls running together in a pack and I challenged one of them to move up and pick us up a few places as our 5th girl.  Nadia Keller responded as that 5th scorer and pulled down 3 places for us.  Nadia worked extremely hard last summer to move herself up from our 4-5th JV girl to a solid varsity runner this season.  Well done Nadia.  Zoe Palmer was the 6th ghs girl, earning her 2nd varsity point and Autumn Zimmer rounded out our varsity team.

On the boys side we also entered the race ranked as the 11/12th best time but came out ahead of the numbers to place 9th.  I reminded the boys after the meet that placing 9th with such a young squad is a great sign and it really means we had a 10 wins 8 loss record on the day.  (for the girls this meant a 12 win, 6 loss day).  Junior Nick Green again led the team with solid splits, moving up through the miles as he raced, followed closely by both Andrew Quaal and Jon Thorold.  Andrew had a very solid race, finishing closer to Nick than he has all season and Jon Thorold made a huge jump closer to our front two.  If I had to award a "race of the day" award it would certainly go to Jon Thorold.  In our first two races he was a minute to a minute 15 seconds behind Nick/Andrew and today he was only about 25 seconds back - that's a huge jump for him.  #4 man today was Jordan McDuffie, improved from a middle of the pack JV runner last year to a solid varsity man this season and 5th man Jacob Book, also a JV runner last season.  I can't say enough about how much these guys worked this summer.  I love it when we have "fast teams" but I love it more when guys like these work hard to make huge improvements from season to season.  Jacob Thorold rounded out our varsity team today in his first showing at a big invite where he was on the varsity and did a nice job.

On the JV side our boys had a number of big performances, first led by team captain Kenny Smith.  Kenny had a bit of a virus or cold last week and didn't run like his normal self so was in the JV race today but his effort has put him right back on the varsity.  In fact, his time placed him as our 4th man if he were in the varsity race.  Kenny also earned a solid 15th place medal for his efforts.  Freshman Kade Dalson was on fire in his first ever XC race today.  He was within seconds of Kenny at the mile and two mile and faded a bit at the finish, placing 42nd of 160+ runners.  To finish as our 8th fastest boy on the day with just 9 days of running under his belt is a huge accomplishment for Kade.  I look for him to crack into our varsity in the coming weeks.  Other JV runners posting personal best times were Cameron Mead, also a freshman, improving his previous best by about 60 seconds.

In the girls JV races Mackenzie Massey led the way for the blue devil ladies, followed closely by Courtney Zaremba.

Tuesday, September 12, 2017


Every single day I read the headline from  It offers great advice (make your easy days easy), great quotes from great athletes, and just a vision of what running/racing/training are all about.

I will begin collecting good quotes here and just add to them as I feel they apply to GHSXC.

Quote Of The Day

– High school coach Jeff Billing (the nephew of former Boston Marathon winner Amby Burfoot), talking about the team aspect of cross country.

Saturday, September 9, 2017

Week of Sept 11 - 17

Monday Sept 11 - 2 mile warmup, 4mile run.
Tuesday Sept 12 - 2 mile warmup, long run, depending on who you are it will be 4-8 miles.  Somewhere in the middle of this run will be a 15 minute "tempo run"
Wednesday Sept 13 - be sure to say Happy Bday to Mrs Kalember, 2 mile warmup, 2-4 miles easy
Thursday Sept 14 - 1.5 mile warmup, 4x800m on grass @ race pace 1.5 miles easy.
Friday - short with stride outs.

full meet information here  Gaylord is in the DIVISION 2 races!!

BUS DEPARTS GHS at 7am sharp on Saturday!!!!!

Girls JV 1140am, Boys JV 1220pm, Girls Varsity 1pm, Boys Varsity 140pm.  On the road by 3pm, home 630-7pm.

Bus departs GHS 7am on Saturday for the Holly meet.

Charlevoix Mud Run race report

Gaylord Blue Devil harriers successful at the 2017 Charlevoix Mud Run.

all GHSXC times here

27 Teams were on the line for this years Mud Run and the blue devils of Gaylord finished 4th overall on the girls side and 5th overall on the boys side.  Of the D2/3 teams the boys finished 3rd and won a trophy and the girls were 4th.

Bright spots for the day were all around starting with the first race of the day - the girls 11/12th grade race.  Junior Cameron Martella was strong, finishing with a solid 8th place finish and earning a top 15 medal, much improved over her 2016 campaign, Cameron has been a solid leader for us this season.  In the girls 9/10 race our medal winner was Cambrie Smith in 4th.  Cambrie started conservatively and gradually moved up from 10th to 4th by the mile mark.  By the 2 mile mark she had closed the gap on the 1-3rd runners and made it into a race.  The pack in front of her kept the pace and Cambrie stayed about 20 yards back from them.  Still, her 20:54 ranks her as the 6th fastest GHSXC girl all time on this course.  To put that in perspective she ran close to the same time that school record (mile and two mile) holder Thereseann Zimmerman ran when she was all-state back in 2005.  And, her time was also the fastest ever by a GHS freshman girl.

Other girls with huge improvements and top places were common... Amanda Keysor was 1:39 faster than her 2016 run and has been a solid 3rd runner for the lady blue devils.  She logged many summer miles and it has paid off for her.  When we hit some speedwork in a few weeks I am thinking Amanda can get down in the 21's.  Solid freshman Mya Legel continues to impress and was again our 4th fastest runner.  Mya can run with Amanda and we need to work on getting her with her in the coming weeks.  Rounding out our scoring five was Zoe Palmer with a mud run personal best by 2 minutes 20 seconds!  Zoe is a tireless worker, good listener and all around great kid to have on the team.  Her mental toughness was key to being a solid 5th girl today.  Nadia Keller earned herself a varsity point with a 2 min 36 second improvement from 2016 and Autumn Zimmer picked up our last varsity spot.

Of note was Megan Peterson in the JV portion of the race with a 2 minute improvement from her 2016 time, Zoe Pomarzynski with a 3 min 15 second improvement and Courtney Zaremba with a 1 min 26 second improvement.

On the boys side it was nice to earn a trophy for third place but we have work to do on our 1st to 5th man time gap.  If we are going to truly be competitive in our regional that time gap needs to get down to about 30 seconds and right now we are at 1 min 26 seconds.  Nick Green was again the top blue devil boy across the line in a medal winning 9th place followed closely by Andrew Quaal in a medal winning 11th.  These two guys have run together in every practice and our first meet almost side by side and both logged big summer miles to make improvements over their sophomore campaign.  Derek Giallombardo has closed the gap and was only 22 seconds back today - a good sign.  We need a pack of 3 up front and the other two in our top 5 to close the gap to 30 seconds back.  Derek is determined to run with Nick and Andrew and his mental toughness is showing.  I am impressed with his work ethic this season and I feel he is going to be a big performer this senior season.  4th man Jon Thorold had a solid race in 19:32 and was only 30 seconds back from Gia.  Jon can close this gap, I am hoping, over the next few weeks.  He also ran some solid summer miles, but lacks some speed - our speedwork sessions in the coming weeks should give him some pep in his step.  Fifth man Jordan McDuffie had the race of the day, improving an incredible THREE MINUTES and 27 seconds over his 2016 race here.  Jordan has truly gotten serious about his running, logged summer miles, and went to Wolverine camp and it has paid off.  Varsity positions 6 and 7 were filled by newcomer Connor Bradfield and sophomore Jacob Book.  First year runner Bradfield has been a welcome addition to the team and Jacob Book has improved markedly from his freshman year after 300+ summer miles.

Other boys of note were team JV captain Chase Henly with a 1:27 improvement over 2016 and Parker Schorfaar with a 2 min 45 second improvement!!