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



Tuesday, June 7, 2016

WEDNESDAY RUN JUNE 8th ASPEN PARK

Well its GHSXC run #2 for the summer at Aspen Park 6pm on Wed June 8th.

The track banquet is also this evening at 6pm and its exam week so we might be "light" on numbers, but come on out and get a quick run in if you're free.

remember, these are NOT mandatory!  Just fun running with a group.

cya there!
coach

Friday, June 3, 2016

SATURDAY JUNE 4TH IS OUR FIRST SCHEDULED "SUMMER RUN" FOR GHSXC

Just the other day someone said "I can't make it to practice on Saturday (as in tomorrow, June 4th) --

I JUST WANT TO REMIND YOU ALL THIS IS NOT PRACTICE.  OUR SUMMER RUNS ARE NOT PRACTICE.  OFFICIAL GHSXC PRACTICE STARTS AUGUST 10TH.

What we do at Aspen Park on Wednesdays (6pm) and Saturdays (10am) is just run.  We meet in the parking lot by the tennis courts, chat a bit and run.  How far?  Some go 2 miles, some go 3, some go 5, some go 8, some to 10, some crazies go 12.  It's "go as far as you want, as slow/fast as you want" time.  There is no structure to our workouts until August 10th.  Starting August 10th I will tell you how far to run, how fast to run and where to run.  Until then ... enjoy your freedom!!

Hope to see you tomorrow at 10am, Aspen Park!!

coach K





Tuesday, May 31, 2016

JUNE 1ST

I can't believe i am typing "WELCOME TO GHSXC 2016" -- it seems like just yesterday we were doing GHSXC 2015.  I am excited to create more memories, more fun, more team bonding, more friendships, more everything this season.

June 1st -- This is the first day you can start counting up your miles.  Freshmen and "new" runners need to get 80 miles to qualify for team camp.  Returning runners must get 120.  I am going for 300 miles so i get a sweet, quality GHSXC sweatshirt at team camp.  Yes, even a 50 year old slightly chubby guy can do 300 miles................. can you?  LOG THESE MILES ON THE CALENDAR I GAVE YOU IN YOUR PACKET.

TRACK PEOPLE - if you are going to the state finals dont even think about logging big miles until AFTER the finals!  Listen to your track coaches and do as they say ;)  I know them well, they're good people.

New runners -- don't get overwhelmed.  There will be times this summer where you skip running for 3-4-5 days, maybe a week, maybe two weeks.  It's ok.  It happens.  Get back on track when you can and do as much as you can.  BUT, GET THOSE 80 MILES IN SO YOU CAN GO TO CAMP.

Experienced runners - a good many of you can have an AWESOME season as returning varsity runners.  Put in your miles, stay determined, stay focused, don't be swayed into the "there's a party this weekend" scene (it RUINS SEASONS QUICKLY).  We NEED YOU.

runs ........ as a TEAM at ASPEN PARK.......... remember WED 6pm ( i cannot make many of these ) and Saturday 10am -- I will be at ALL of these.  These runs will be low key times just to meet up and run.  Go fast, go slow, go short, go long, its whatever you like.

Here are few pics from last season that seems to summarize the fun we've had.  I am looking forward to GHSXC 2016!!!






Saturday, November 14, 2015

WOW WHAT AN END TO THE SEASON

Girls 7th in STATE FINALS.

BANQUET a SUCCESS - great speeches seniors

Slideshow posted at www.slideshare.net/mrkalember

Courtney Busch qualified for MIDEAST MEET OF CHAMPIONS!!!!!!!!

and Emily Byrne writes a poem that summarizes GHSXC perfectly.


Sunday, November 8, 2015

state finals RECAP and end of season for GHSXC


Final GHSXC report

Gaylord girls come in ranked 10th after finishing 2nd in regional and end up 7th beating Whitehall.

The All-state performances of Alexis (4th) and Katelyn (16th) lead Gaylord to a 7th place finish at the Division 2 XC state finals.

Full results - http://www.athletic.net/CrossCountry/Results/Meet.aspx?Meet=106483#12967

With 150 schools in division 2 i would liken this to a season ending wtih 143 wins, 6 losses record.  It was also amazing to beat Whitehall who had just beaten us for the regional title last weekend.  Also, finishing in the top 8 puts us in the "quarterfinal" in other sports.  Sometimes a finish like 7th gets lost in the idea that 6 other teams beat us.  However, in other sports we would be elated to make it to the elite 8 as that means your team played in the quarterfinals of the state championship.

Alexis Smith - ends her GHSXC career with 3 "All-State" performances, running the 2nd best time by a GHSXC athlete in school history and doing it all with a smile.  Alexis has the qualities that all coaches love in an athlete - she listens, she works hard, she is a positive role model for the younger runners and she is driven to be the best she can be.  Her performance today was just spectacular and we are truly going to miss her next year.

Katelyn Smith ended her GHSXC career with a bang.  Last weekend at the regionals i think she had the race of her life and today she topped that with a 16th place finish in the state finals.  She worked so hard all summer with her sister to earn this and she deserves it.  If the race had been another 200 yards longer she would have caught another 6 runners and been top ten.  She leaves GHS as one of the top 10 XC runners in school history.

Courtney Busch also had the race of her life today at MIS.  She has been working for 3 years to crack the 20 minute barrier and today it happened with a solid 19:52.7.  Courtney works tirelessly balancing soccer and running and her drive to be her best is a quality that helps her achieve what she does.  As a 3rd year runner she earned all-conference and all-regional honors and today she was finally happy her with perfromance.

Brianna Martin finished today as the 18th fastest freshman in the state!!  The other girls improved about 20 seconds from their regional times, but Bri topped last weeks performance by 43 seconds.  She finished her season as our 4th girl after starting (back in August) as 9th girl.  She has listened and learned from the older girls what it means to be a runner and what dedication and hard work can do for you.  I am looking forward to the next 3 years with Bri.

Carlie Martella solidified our 5th scoring position with a near season best time.  Since her freshman season Carlie has improved by minutes and now is our solid and dependable 4/5th runner depending on her day.  Her foot speed combined with her endurance are going to be a quality that we need next season with the loss of the Smiths, Busch and Byrne.  I know Carlie really wanted to break that 20 minute barrier this season, but it was just not in the cards, thats why we have 2016.

Emily Byrne caps a fine two year XC career with two state finals appearances, a 20:29 best 5k time and a solid 6th runner all this season.  I know Emily wanted a bit more out of this season, but it just didnt happen for whatever reason.  Still, it was her performance in last years regional that will stand out for me as the highlight of her career.  She came into that race ranked in 53rd place and ended up in the low 30's solidifying our trip to MIS and the state finals in 2014.  Without her, our team would not have had the experience we had last year, to be at our best this year.

Alli Kowatch ended her season in a career best 21:27 today.  I am so proud of all Alli has achieved in the last 3 years.  She has grown from a "middle of the pack" runner in in middle school to a varsity runner on the 7th best team in the state.  She has worked tirelessly for this day and i am happy she earned it.

Zak Goddard returns to GHSXC next year as a senior leader and All-regional runner after finishing this year with a season and personal best 17:10 at MIS.  Zak wanted to crack that 17 minute barrier today but it looks like that waits for next season.  As a team leader and role model I couldn't ask for a better person that Zak.  I look forward to one last year with him in 2015.