Wednesday, August 26, 2015

FIRST TIMED MILES TODAY!!

here are our first timed miles on 8/27

A few things to remember.... before you look too seriously at these times.

1.  It is August.  These times mean nothing.
2.  If you ran well, great.  If you ran poorly, great.  This was just a workout.  Its not the conference finals or regionals or state meet.  It was a workout at aspen park.  Period.  Who cares?  This is just step 3 of our 12 step program to regionals and the state finals and your best time at the end of the season when it really counts.
3.  We have 63 days until things really count.  Keep working, keep running, keep injuries away and keep focused, we have a long way to go.

coach



Sunday, August 23, 2015

Workouts update and schedule update

Monday - 9am Aspen Park.  Supposed to be chilly and possibly rainy (60% chance) but we will run regardless as it is not supposed to thunderstorm.  Workout will be 2 mile warmup, 1/2 mile jog, 3x medium hill, 1/2 mile jog, 3x long hill, 1/2 mile jog, 3x long hill, 3 mile cool down.  This is the varsity workout.  Freshman/JV will be shorter, fewer hills, shorter cool down.  Be mentally prepared, this is one of our first "hard" days!!

Tuesday Aug 25th - easy day, remember, recovery days are as important as hard days.  This is a day to just build your aerobic base and build capillary beds in running muscles.

Wednesday Aug 26th - 2 mile warmup, followed by 3x 1 mile hard, freshman/JV might do 2x1 mile, 2-3 mile cooldown.

Thursday Aug 27 - easy day just like Tuesday
I have scheduled August 27th Thursday-  6pm at GHS for my official "Parent Meeting" to go over rules/procedures/etc.

Friday Aug 28 - 2 mile warmup, 3 miles easy, 3-4x100 meter stride outs.

Saturday Aug 29 - Benzie Invitational featuring some of the best teams in the state of Michigan.  Bus departs GHS at 6:30am.  home about 3pm?  Race schedule is here http://www.athletic.net/CrossCountry/Results/Meet.aspx?Meet=102968#12967

and last years results are here - look these over and predict where you can finish?
http://www.athletic.net/CrossCountry/Results/Meet.aspx?Meet=86756#13150
we are in the "big school" division

sunday - day of rest!

MONDAY AUG 31 -- MENTOR TRAINING FOR XC RUNNERS WITH MRS KALEMBER AT NOON AT GHS.  It is important that you attend this training so you can be a part of freshman orientation.  Regular practice will be at 3pm at GHS.

Tues Sept 1 - practice 3pm GHS

Wed Sept 2 - Clare XC invitational - bus departure time will be around 1:30pm.

Thurs Sept 3- practice 3pm GHS



Friday-Monday NO PRACTICE RUN ON YOUR OWN AND ENJOY YOUR LAST FREE WEEKEND.

Tues - Sept 8 First day of school and practice at 3pm.

Saturday, August 1, 2015

reminders of reminders

GHSXC RUNNERS
Remember to check our practice schedule so you can get WORK OFF.




Aug 21 - FRIDAY - MEDIA DAY - TEAM PICS 4:30pm at GHS - I will hand out uniforms at 4pm in my room #120 at GHS
Aug 22, 23  SATURDAY - Sun no practice
Aug 24-28 (Monday - Friday)  Practice 9am Aspen Park

I have scheduled August 27th Thursday-  6pm at GHS for my official "Parent Meeting" to go over rules/procedures/etc.  Please try to attend as we will also be covering information about our invitational.

Aug 29 - Benzie Invite (Saturday)  Bus departure time not yet set - we will leave early - BUS DEPARTS GHS AT 6:30AM!!!!

Aug 31-Sept 4 (Mon-Fri) pratice 3pm at GHS room 120  Except Sept 2nd we have Clare Invite

no practice Sept 5-6-7  Labor day weekend
Sept 8th - school starts and regular practice 3pm every day.

Also check our athletic.net page for full calendar and meet results.
http://www.athletic.net/CrossCountry/School.aspx?SchoolID=12967

REMINDERS

remind 101 for GHSXC athletes and parents - I send out reminders of practice changes, bus departure times, meet information etc via text.  To join simply sent the text message @mrkalembe to the number 81010 and you'll get text updates from me.

and ps.  dont forget you need a physical on file or handed to me by August 12th for practice!!

Thursday, July 30, 2015

GHSXC TEAM CAMP and PRACTICE INFO

GHSXC runners -- OFFICIAL PRACTICE IS COMING UP SOON.  WE WILL MEET AT ASPEN PARK AT 6PM ON AUGUST 12TH, WEDNESDAY FOR OUR FIRST PRACTICE.  AT THIS TIME YOU MUST HAVE A PHYSICAL ON FILE OR TURN IT IN TO COACH!!!


HERE IS THE TEAM CAMP INFORMATION.  THE LAST PART IS THE FORM YOU MUST PRINT AND SIGN.  I WILL ALSO HAVE COPIES OF ALL OF THIS AT THE PARENT MEETING (AUGUST 13TH 7PM AT GHS).  THIS MEETING IS NOT MANDATORY, BUT JUST A WAY FOR MEET TO MEET WITH THOSE PARENTS WHO WOULD LIKE MORE INFORMATION ABOUT TEAM CAMP.  I WILL ALSO COLLECT THE $100 TEAM CAMP FEE (PLEASE CASH CASH CASH ONLY) AT THE PARENT MEETING.  IF YOU CANNOT ATTEND THE MEETING SEND THE $100 IN WITH YOUR ATHLETE TO PRACTICE OR PAY THE DAY WE LEAVE FOR CAMP (AUGUST 20).  SORRY TO SHOUT IN ALL CAPITAL LETTERS BUT I WANT YOU TO HEAR THIS INFORMATION.



GAYLORD HIGH SCHOOL CROSS COUNTRY TEAM CAMP 2015


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 Thursday August 13th at 7pm at GHS !!  If you prefer to wait and pay the $100 on the day we leave (Aug 18th ) 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 $10, gas $15, ferry to Mac. Island $15, camping fees $10 – 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, Beth Marshall, Samantha Hunt, Jeff Hervela, Khara Curtiss 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.
  • No headphones, iPods, OR CELL PHONES allowed out during the DAY, but it is fine to listen to music in your tent when you are going to bed (after 10pm).  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 17 -   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 – Questions!!  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 – BURN THAT ROPE and start a fire.
                        8pm – Campfire, smores and hydration.  
                        9pm boys meeting, followed by girls meeting
                       
Tuesday, Aug. 18 –     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 jump.
                                    5:00 pm: Dinner – hot dogs and hamburgers on the fire !
                                    6pm     TEAM CAMP SURVIVOR Competition #3 – “BAMBOO BALANCE”
                                    7pm   CAMPFIRE TIME
                                    830pm    TEAM CAMP SURVIVOR Competition #4 – “Bouncy Bouncy Balloon”                                            9:00 pm: Boys team meeting, followed by girls meeting
                                   
Wednesday, Aug. 19    9:00 am:  light breakfast, lots of liquids
10:00 am:    Time Trial 5k Challenge #5!!  Who wins boys or girls?
                                    12:30 pm:  Lunch, back at Miner’s Beach – WHICH END???
                                    2:00 pm:  Beach Football game, Frisbee, swim out to point, rock climbing, fun
                                    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 20       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

THIS LAST PART IS THE PART YOU MUST PRINT AND SIGN OR SIGN AT THE PARENT MEETING.

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 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!!!

coach


Friday, June 5, 2015

WELCOME TO SUMMER GHSXC!!!

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 -- https://www.youtube.com/watch?v=s5PCOk5CCk8  and high knee drills -- https://www.youtube.com/watch?v=gpTJQXipcpU 


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 athletic.net page - it will contain ALL results from our season and has a calendar of our races.  http://www.athletic.net/CrossCountry/School.aspx?SchoolID=12967


coach