Thursday, July 9, 2015

JULY RUNNING - means more intensity

Back in June I posted about having a "relaxing" time while running.  Just run.  Talk with friends while running, go long, go short, do whatever.  There should be no real focus in June other than just logging miles.

July is a different story.  It's time to think a bit more about "intensity."  Pick one or two days a week where you run "hard."  What are some "hard" workouts?  Here's a list of possibilities.

1.  Tempo run - do an easy warmup of 1-3 miles.  Run HARD for 15-20 minutes (NOT all out, not as fast as you can but it should feel "hard" or "uncomfortable")  After the hard part of the run do an easy 1-3 mile cool down.  For me this is usually a 9 mile day where i go 3 easy 3 hard 3 easy.  It make a 9 miler sound better when you break it down.  If you are not ready for 9 miles you can go 1 mile easy 18 minutes hard (2.5 miles) and 1 mile easy.  That's 4.5 miles and a good workout.

2.  HILLS -  While at aspen park run the hills hard.  Focus on good leg lift, and good arm motion.  Or, if you are not at aspen park find a hill.  Run it hard, go back down it easy and repeat for 4-8 times.

3.  "Fartlek" - defined, fartlek means "speed play" - During your regular run after you've warmed up for 1-3 miles pick up the pace.  Run hard for 1 minute or 2 or 3 minutes, then slow down and catch your breath.  Repeat as often as you like.  I like to use my watch and hit "start" when i go hard and "stop" when i slow down.  When I've run a total of 15 minutes hard then i do my cool down.

4.  GO LONG.  Long runs, no matter how fast you go are "hard days."  If your longest run has been 6 miles, go 9.  If your longest has been 4 miles, go 6.  If your longest has been 8 miles go 12.  I'd say 12 miles is a good limit for high school XC runners.  Any more than that is getting excessive and could lead to injury/burnout.

5.  Race - yes, race.  Find a local 10k/10mile/5k/half marathon.  The Alpenfest 5k is coming up, do that!  Grayling has a 5k the end of July too.  Now, do NOT do this all the time.  One or two races before the season are a great way to "tune up."

6.  Beat the Aspen Park 6 mile loop record - Held by Chris Olds at 36:20  - Girls beat 44:40 by Thereseann Zimmerman.

Happy Training!!!
AND only 34 days from today is the official start to our XC SEASON!!!


Friday, June 5, 2015


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 --  and high knee drills -- 

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 page - it will contain ALL results from our season and has a calendar of our races.


Wednesday, May 20, 2015


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!


Monday, November 3, 2014


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


Well, 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.


Sunday, October 26, 2014


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 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

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


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