Friday, August 26, 2016

FIRST TIME TRIAL!!

Remember, this time trial means nothing really.  Where you are today is not where you will be in October when it really matters.  This type of workout is just another step in the goal of being faster one day at a time.  Each race our varsity can and will change.  I will give out varsity uniforms to the top 9 (10 if i have another varsity uniform).


MONDAY AT 2:30PM I WILL HAND OUT UNIFORMS IN MY ROOM AT GHS.  VARSITY GETS FIRST CHOICE ON WARMUPS/JACKETS/TIGHTS AND UNIFORMS.  REGULAR PRACTICE 3PM THEN RIGHT IN MY ROOM 120 AT GHS.

TUESDAY TEAM PICS 3PM IN MY ROOM 120 AT GHS.

WEDNESDAY - FRESHMAN XC ORIENTATION 1PM-140PM THEN BUS DEPARTS FOR MEET AT 1:45PM.

THURSDAY - REGULAR PRACTICE IN MY ROOM 120 AT GHS

FRIDAY - NO OFFICIAL PRACTICE - EASY 3-8 MILES ON YOUR OWN.

SATURDAY - NO OFFICIAL PRACTICE - EASY 3-9 MILES ON YOUR OWN

SUNDAY - OFF

MONDAY - NO OFFICIAL PRACTICE - EASY 3-6 MILES ON YOUR OWN.

TUESDAY -  PRACTICE AT 3PM AT GHS IN MY ROOM 120, FIRST DAY OF SCHOOL.

Wednesday, August 24, 2016

CHECK CHANGES!!!! freshman orientation and first meet information

GHS is hosting Frosh Orientation on Wednesday Aug 31 from 3pm to 5pm.  The GHS Cross Country Teams and the JV Soccer team will be on the road at games on the afternoon of Aug 31 and unable to attend the Orientation. 

We will be holding a freshman orientation for all freshman Cross country team members at 1pm until 1:40pm on Aug 31 as the bus for CC leaves at 1:45pm




First meet information at CLARE --  Meet is at Mid Michigan Community College - Take I75 south to 127, continue towards Lansing and exit at Mannsiding Road.  It is almost exactly 90 miles to the meet site.

 Mens Races
1.25 Mile 6th Grade and Under3:30 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 Under3:30 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

Sunday, August 21, 2016

Teamp Camp 2016 a success and 8/22 - 8/26 practice

Well team camp 2016 is here and gone and I would definitely say it was one of the best we've ever had.  Great weather, great trails, amazing swimming, bridge jumping, Blackrocks jumping, Morgan Falls and Marquette, senior rock and half of a movie.

It was nice to just have runs where we didn't have to worry about time or distance, just running and enjoying the sights, sounds, and nature...

Remember we are at Aspen Park 9am all week August 22-26th.

Monday - we will do a longer run, 2 mile warmup, and then 3-8 miles depending on who you are.
Tuesday - easy and shorter.
Wednesday - our first real "HARD" day - 3x small hill, 3x medium hill, 3x longer hill, and longer cool down.
Thursday - shorter and easy
Friday - 2x mile @ hard, preferably faster than race pace. longer cool down.
Saturday - on your own - should be a longer run or if you're a newcomer day OFF
Sunday - off

Monday 8/29 -- We will meet at GHS at 3pm for practice,   I will hand out UNIFORMS STARTING AT 2:30pm  - If you want first choice at uniforms be there at 2:30pm.  room 120 Longer distance day with a 15 minute tempo run in the middle.

Tuesday 8/30 -- Again at GHS 3pm, meet in room 120  - shorter easy day --  Official TEAM PICTURES will be right at 3pm, don't be late!!

Wed 8/31 CLARE INVITATIONAL - 9th graders are first race at 4:40pm.   BUS DEPARTS GHS AT 1:45pm.  FRESHMAN ORIENTATION FOR XC RUNNER FRESHMAN IS AT 1PM UNTIL 1:40PM THEN WE DEPART FOR THE MEET.

WEDNESDAY 8/31 is also FRESHMAN ORIENTATION - I have just received news that there will be an ALTERNATE freshman orientation at 12noon on this date.  I am no sure who will run the show, but parents/students who will not be able to attend regular orientation in the evening should attend at NOON WEDNESDAY!!

Thurs 9/1  - 3pm GHS - fairly short, easy day, talk about meet results
Friday 9/2 through Monday 9/5 you are on your own to enjoy your last free weekend with your parents/relatives/friends.  BE SURE TO RUN ON YOUR OWN.  This is one of the most important parts of our season and if you take 4 days off you set your fitness back one week.

Remember - most of our meet information can be found at http://www.athletic.net/CrossCountry/School.aspx?SchoolID=12967


























Saturday, August 6, 2016

Practice August 10th @ 9am at Aspen Park and ....

Official practice starts Wed Aug 10th at 9am at Aspen Park.

Make sure you have your physical form turned in to GHS front office OR deliver to me at practice.

Practice is @ 9am every day the first week Aug 10-11-12  Wed Thurs Friday.  No practice Saturday.  Team camp starts Monday.

parent meeting 6pm Wed Aug 10th also.  This is for ALL parents.  We will cover team rules/regs and also go through all Team Camp information.

last thing  300 mile club runners have earned a 300 mile club sweatshirt and will get it at team camp if they notify me now with a size. Inbox me on facebook or send me text.Carlie Martella Justin Desloover Zak Zakery Goddard Autumn Zimmer Daryl Desloover ... me ... who else?? Need sizes!

Saturday, July 30, 2016

GHSXC TEAM CAMP INFORMATION and PRACTICE SCHEDULE

First OFFICIAL PRACTICE is AUGUST 10th, 9am Aspen Park.

YOU MUST HAVE A PHYSICAL ON FILE AT GHS TO RUN.  NO PHYSICAL NO RUN.

PRACTICE IS AUG 10, 11, 12 AT 9AM AT ASPEN PARK.

Parent meeting 6pm August 10th at Gaylord High School

TEAM CAMP IS AUG 15-18th, 9AM DEPARTURE FROM FRONT PARKING LOT GHS.
- team camp is not mandatory, if you are not prepared for team camp you start practice on August 22nd, 9am at Aspen Park.

REMIND -- please send a text message to the number 81010 with the message @mrkalembe
Yes, there is no R on the end of it!!!  This will sign you up for text reminders about upcoming meets, practices, etc  This is a great way to communicate and you can message me back if you have questions.

GAYLORD HIGH SCHOOL CROSS COUNTRY TEAM CAMP 2016


WhoFor PARENTS AND PARTICIPANTS!
Where:  Munising Michigan, Pictured Rocks National Lakeshore
Campground – Munising Tourist Park Campground (906) 387-3145 
Coach’s Cell Phone – (989) 370-0924 



Cost:    I will collect $100 from each participant at our PARENT MEETING on Wednesday August 10th at 6pm at GHS !!  If you prefer to wait and pay the $100 on the day we leave (Aug 15th ) that is fine too.  – PLEASE NO NO NO NO CHECKS – CASH ONLY – IF YOU MUST DO A CHECK MAKE IT OUT TO ME, JEFF KALEMBER, SO WE CAN CASH IT BEFORE WE LEAVE.  This cost covers camping fees, a camp T-shirt, ferry to the Island, gas, food, snacks,  etc.  The money you pay will also cover lunch and dinner each day – you will provide your own breakfast (cereal is what most people do) and you will also pay for your own DINNER Wednesday and lunch Thursday (lunch on Mackinac Island).  If the $100 fee is too much for you, please talk to me privately -- this fee should not prevent anyone from attending camp.  In addition to the registration cost, you should have some spending money for snacks, souvenirs, etc.  (Just so you know where your $100 goes here is a list of expenses per athlete – Tshirt $15, gas $15, ferry to Mac. Island $15, camping fees $15 – food $40) Any leftover money will be used for POST RACE MEALS DURING THE SEASON – we will order pizzas, buy Gatorade, drinks for meets, etc !!  Last year we had enough leftover money to buy pizza after 2 of our XC meets during the season and lots of snacks and Gatorade for before meets.
Have two kids going to camp?  Second child is half price, $50!!

Parent volunteers:
In addition to me, we have the Kassubas, Desloovers Warrens, Samantha Hunt, Jeff Hervela, Matt Peterson, Kevin Fortune as parent chaperones.  Parent volunteers’ responsibilities include shuttling camp participants to trails, grocery shopping, helping to organize meals, and enjoying the beauty of Michigan’s great Upper Peninsula.  Your help is really appreciated; this wouldn’t be possible without you!  There is NO charge for parents who attend and we’ll feed you and pay your gas money! It’s like a mini vacation for you !  If you are a parent and cannot go this year – think about next year!! We can always use extra help.

Don’t forget !!
  • Tuesday, Wednesday, Thursday breakfast – EVERYONE MUST BRING THEIR OWN BREAKFAST FOR 3 MORNINGS!  Most people just bring along a box of their favorite cereal. (WE WILL PROVIDE THE MILK)  Breakfast will also include fruits, juice, bagels, etc provided by your camp fees.
  • WEDNESDAY dinner & THURSDAY lunch – you need to have your own $$
  • YOU NEED YOUR PHYSICAL DONE BEFORE YOU LEAVE AND YOU NEED A PARENT CONSENT FORM SIGNED BEFORE YOU LEAVE, *No PHYSICAL?  NO GO!  So, be sure to get it done.
  • AS USUAL I AM ALSO BANNING CELL PHONES DURING THE DAY.  I DON’T MIND IF YOU HAVE TO OCCASIONALLY CHECK A TEXT MESSAGE OR TWO, OR SEND A PHOTO TO FACEBOOK, BUT EXCESSIVE USE OF YOUR PHONES WILL GET YOU BANNED.  ALSO, FROM 6-10PM IS CAMPFIRE TIME.  NO CELL PHONE USE AT ALL DURING THIS TIME.  THIS IS THE TIME WHERE YOU BOND WITH YOUR TEAM.  Your goal is not to stay in touch with your friends back home!!  Your goal IS to hang out with your XC friends.  During TEAM CHALLENGES PHONES will be allowed and encouraged so you can take pics of your winning team and post to facebook so the losing team gets acknowledged.
  • All school rules apply.
  • Camp is a POSITIVE experience.  We do not run FAST, but we do go a long ways.  Get yourself in shape and be prepared to run.  More importantly, be prepared to “bond” with your team.  A team that plays together is a team that runs harder for their teammates.  NO whining allowed.

Our tentative schedule
Monday August 15 -   9:00 am:  Meet at GHS, front parking lot
                                    QUICK TEAM MEETING BEFORE WE LEAVE – rules and regs
                                    9:05 am:  Drive to GRAND MARAIS – WHERE WE WILL RUN AT THE LOG SLIDE
Have a BAG lunch/snacks for the ride up – light with plenty of liquids, AND BE PREPARED TO RUN – COME DRESSED TO RUN, THERE IS NO PLACE TO CHANGE!!  You need to wear your running clothes on the ride.  Also have a towel handy
                                    1:30 pm:  Arrive at GRAND SABLE DUNES, the LOG SLIDE to run.
                                    1:30 – 2:30     6-8 mile run along beautiful Lake Superior – Log Slide to 12 Mile Beach
3:00pm – run done, quick swim --  so have a towel packed in your day bag.
            We will provide a good solid lunch after the run, SUBWAY!!
4pm     Drive to Munising on H-58
5pm:  Arrive Campground, QUICK CHALLENGE #1 TIC TAC TOE 
Winning team gets to choose their campsite and have losers deliver firewood.
6pm   After tents set up and we eat PIZZA
                        7:00 pm:   Challenge #2 – ELEPHANT TRUNK CHALLENGE
                        8pm – Campfire, smores and hydration. 
                        9pm boys meeting, followed by girls meeting
                       
Tuesday, Aug. 16 –     8:00 am: Up at and at’em  – light breakfast, liquids
9:00 amoff to our run
10amArrive Chapel Area – start 10 mile loop run (6 mile if you’re new to team)
(this is a BEAUTIFUL, great run, bring a water bottle – this is REQUIRED, camera?)
                                    2pm – run done, back to campground
                                    230pm -  late lunch, sandwiches, chips
                                    3-5pm   Beach time at Autrain – a river and world’s best beach, and a bridge
                                    5:00 pm: Dinner – hot dogs and hamburgers on the fire !
                                    6pm     TEAM CAMP SURVIVOR Competition #3 – “BALANCE”
                                    7pm   CAMPFIRE TIME
                                    830pm    TEAM CAMP SURVIVOR Competition #4 – “Bouncy Bouncy"                                            9:00 pm: Boys team meeting, followed by girls meeting
                                   
Wednesday, Aug. 17    9:00 am:  light breakfast, lots of liquids
10:00 am:    OFF TO MARQUETTE, run at South Trails on the NTN, Carp River
                                    12:30 pm:  Lunch at Wetmore Landing, beach time.  HIKE SUGARLOAF
                                    4:00 pm:  Head back to Marquette/Munising
                                    5:00:  Dinner ON YOUR OWN IN TOWN – HAVE YOUR OWN $$$$$$$
                                    715 – Survivor #6 – Do you know ur XC trivia?
                                    9:30 Girls meeting followed by boys meeting.

Thursday, Aug 18       7:30 am:  up, pack up camp,
8:30am  hit the road for Mackinac Island
                                    11:00 am:  In Mackinac City and to Island
                                    11:30 – HIT THE FERRY!!!
                                    12 noon:  Run around Mackinac Island, or HIT THE TRAILS
                                    2:00 pm – Lunch, and free time until we leave the Island at 5PM
                                    5:00 pm – Ferry off Island
                                    6:30- 645 pm – Arrive GHS parking lots for parent pickup





FRIDAY Aug 19                                             NO official practice –
M, T, W, Th  Fri Aug 22-26                          Practice at 9am Aspen Park
Saturday Aug 29th                                          No Practice
Aug 29,30, Setp 1,2                                       Practice 3pm at GHS
Sept 3                                                             no practice
Sept 7                                                             First day of school, practice 3pm GHS
                                   

THE LIST:  Here is a fairly complete list of what to take on the trip for CC team camp.

1.     RUNNING SHOES – two pair if you have them – one pair might get wet, I’ve seen it happen.
2.     running shorts – again, two pair is best
3.     T-shirts for running
4.     Socks x 4-5 pair
5.     Windbreaker in case its cool
6.     WATER BOTTLE (old pop bottles work great) – you WILL BE REQUIRED TO CARRY ONE WITH YOU ON OUR TUESDAY RUN SO YOU DON’T GET DEHYDRATED LIKE DREW WATTS.
7.     Pants – one pair should be fine for cool evenings
8.     SWEATSHIRT – it gets COLD at night  (light fleece coat works well too)
9.     Swimsuit –a must in lake superior
10.  HAT – yes, I said hat as in WINTER hat, remember we are in da UP
11.  sandals for after running
12.  Long sleeve T-shirt
13.  BUG REPELLENT – can you say DEET
14.  Towel (maybe 2)
15.  FOLD UP SMALL LAWN CHAIR
16.  hiking type shoes and sandals
17.  football (nerf ?), Frisbee, cards, ball, hula hoop, jarts, board games,
18.  Towel or two
19.  sleeping bag
20.  Pillow
21.  FLASHLIGHT –
22.  Tent – let’s try to get our groups together ASAP so you know who you will be with
23.  Rain gear – a poncho is probably fine
24.  Toilet articles – toothbrush, shampoo, etc
25.  Extra set of clothes in case you get wet
26.  Sun block
27.  BOWL, PLATE, FORK, SPOON, CUP – you will be responsible for these items after every meal – clean up after yourself so parents don’t have to!!  If you don’t bring them you don’t eat!
28.  Please do not bring more than is necessary – space will be limited and tight.
29.  Daypack for going to the beach.
30.  Box of cereal or whatever else you like for breakfast.
31.  THE FORM ON THE NEXT PAGE!!– your parent must sign it at the bottom as their understanding that you know about the camp rules.  NO FORM – NO GO!  Give it to ME when we leave on August 11TH.
32.  Your physical – you must have a physical to go to team camp.  TURN IN TO ME OR TO GHS OFFICE SECRETARY
33.  Remember – someone in your group needs a tent!  You will either have one group tent OR several tents.  Make sure someone takes care of this!

34. A positive TEAM attitude.  We’re not going to camp to hang out with your friends.  We’re going to camp to meet new people, share a cool experience and bond with the people that will be your family for the next 2.5 months.




CAMP RULES


  1. Any participant who is in possession of or using a tobacco product, alcoholic beverage, or illegal drugs will be dismissed immediately.  In addition, anyone “associating” with anyone using tobacco, alcohol, or drugs will be dismissed immediately and taken back to Gaylord.
  2. No participant leaves the group or the campsite without permission.
  3. Respect other teammates’ property, and camping equipment.  Keep your areas clean; leave them in better condition than we found them.
  4. No littering!  Obey ALL campground rules.
  5. If you decide to swim during your free time or go for a walk, do NOT go alone and check with an adult FIRST.
  6. Any participant who is caught stealing will be immediately sent home.
  7. No fireworks, firecrackers, or weapons of any kind.
  8. In this coed camp the boys will ONLY be in boy tents and the girls will ONLY be in girl tents.  No exceptions.
  9. When running ALWAYS stay in groups of THREE while on the trails.
  10. We run on a National Lakeshore – this is the equivalent of a National Park.  Please be respectful of other hikers on the trails.  Be quiet and STAY OUT OF the fenced off areas.  The cliffs rise 150+ feet above rocky shorelines and are not a place to “mess around.” 
  11.  Some areas of the National Lakeshore are OFF LIMITS.  DO NOT GO OVER FENCES or PAST MARKERS THAT SAY “DO NOT ENTER” AS THE RANGERS WILL CATCH YOU AND YOU WILL HAVE A $100 FINE, I’M NOT JOKING.

I have read and understand the rules and policies for this camp trip and agree to do my part in making the trip a success for all.  I will abide by the rules and policies as presented here.  Please return this sheet to coach the morning that we leave for camp.



Student __________________________________________


Parent ___________________________________________


In addition- Are there any physical problems we need to be aware of?  Asthma? Heart problems?  Food allergies? Etc.  please describe fully.

 
 



Thursday, July 7, 2016

ALPENFEST RUN -- and July

Hey GHSXC!!!

It's now July if you haven't noticed!  That means time to ramp up your training.  Maybe you've been a bit lazy or gotten off track .... now is the time to get back on track!  And, to make you get on track sign up for the Alpenfest.  I'd suggest the 5k, but there is also the 10k.  It is a great way to get in a hard workout with a large group to motivate you.

you can sign up here

https://endurancecui.active.com/new/events/30495252/select-race?e4p=de9939b9-9e93-4602-b905-1098a994e172&e4ts=1467908461&e4q=bb967220-8d32-401e-a71a-6e0750ff6301&e4c=active&e4e=snawe00000000&e4h=66dd302a6c0170f44ce28a2805cc84c7&int=29-110-1&e4rt=Safetynet&_p=18961400804301198

under the section where it says "Team Registration Coach - 

Individual with Password" you can SAVE $10 and enter for $15 by

 using our GHSXC team password Alpenfest 40  - yes there is a space between Alpenfest and 40

If you are not interested in the Alpenfest races that's fine.  You will have plenty of opportunity to get some hard workouts in before team camp starts.


We're now 37 days into summer running and you have until August 15th to get your summer miles in for team camp.  That's 39 days to go!  You should be HALFWAY to your mileage goal - new GHSXC runners need 80 miles so you should have at least 40, returning runners need 120 miles so you should be at 60 miles by now.  If you are behind on miles you can catch up easily.

Also REMEMBER WE RUN ON SATURDAY MORNINGS AT 10AM AT ASPEN PARK.  I WILL BE THERE THIS SATURDAY BUT CANNOT BE AT ANY WEDNESDAY RUNS FOR THE FIRST THREE WEEKS OF JULY AS I WILL BE IN CLASS IN THE UP AT NMU.  TRY TO ATTEND SATURDAY 10AM IF YOU CAN!!

to quote a famous runner "CROSS COUNTRY RUNNERS ARE MADE IN JUNE JULY AND AUGUST"  - Do your homework now and get the benefits this fall.






Sunday, June 26, 2016

SUMMER RUNNING for GHSXC

Well - we are 26 days into our summer training!!  That's 1/3 of the way to the start of our season.  Right now you FRESHMEN and NEW runners should be at or near 30 miles of training so far.  Returning GHSXC runners should be at 40 miles of training.  These are the miles you need to be eligible for team camp on August 15-18th.

If you are interested in MORE miles - our 300 mile club runners should be at or near 100 miles total - That's right where I am now, because i want one of these sweet sweatshirts that we give out!!

It sounds like we've had good turnout on Wednesdays for our runs but Saturdays have been light - i was there Saturday and we had about 9 runners.  Remember you must have FOUR of these runs to be eligible for team camp also!

get running, enjoy your summer and get prepared!!

coach