Wednesday, October 15, 2014

REGIONAL WEEK and ...

Thurs Oct 16 - JV DAY OFF!  Varsity 1.5 mile warmup, 1x mile race pace, 400's at race pace, 1.5 mile cool.

Friday - easy with stride outs

Saturday - HOME INVITE - I will be at the meet early.  You will be responsible for getting yourself there on time, getting yourself warmed up (one loop of the 1.5 mile course) and on the starting line.  I will be busy making the meet happen!!  We are down to one tent.  If you have a tent, bring it and set it up and stay warm and out of the wind and rain/snow!!

Sunday off

Monday - easy 5-6 miles, Varsity only, JV your season is done.

Tuesday - easy 4 miles

Wednesday - 1.5 mile warmup, 800, 800, 400, 400, 200, 200 @ race pace

Thursday - OFF, NO PRACTICE

Friday - 2 mile warmup loop, motivational speech, done.

Saturday - REGIONALS at TCCentral, i have not yet seen the time schedule, but I'd guess we run about 1-2pm.  We'll leave GHS probably 10-11am?  Remember, the top 3 teams and/or top 15 individuals are STATE FINALS QUALIFIERS.

Wednesday, October 8, 2014

Wed Oct 8  -- 13x400m a success

Thurs Oct 9 -- easy short workout, stride outs

Friday Oct 10th - participate in parade, RUN A SHORT WORKOUT on HILLS

Saturday Oct 11th -  either your day off or a short 30-40 min

Sunday Oct 12th -   if you took Saturday off, easy 30-40 min,  If you ran Saturday, take today off

Monday - Oct 13th - short and easy with stride outs

Tuesday Oct 14th -- Big North XC finals on our home course at Country Club  4pm boys varsity, 430 girls varsity, 5pm all JV (I think)

Wed Oct 15 - medium distance

Thursday Oct 16th - Varsity 2x800m at race pace, 4x400m at race pace, JV OFF

Friday Oct 17th - easy and short (practice organized by captains, coach setting up course)

Saturday Oct 18th - HOME INVITE AT  MICHAYWE, I need help with PARKING AND T SHIRT SALES AND FINISH LINE AND PACKET DISTRIBUTION FOR COACHES.  PARENTS IF YOU CAN HELP PLEASE MESSAGE ME ON FACEBOOK OR EMAIL ME!!

Sunday, September 28, 2014

BNC # 2 and Saginaw week workouts

Monday - easy distance with strides
Tuesday - BNC meet at Petoskey.  Depart 2pm, excused 1:45pm.  Girls goal same as last time but move closer to TCCentral.  Close up our time gap between the 2-3-4 pack and # 5.  Mallory, Grace, Emily, Savannah - who will be # 5 ?  It is time for someone to make a move!  Boys - we were sick and not nearly at full strength last BNC race in Cadillac.  Tuesday we look to close that gap up.  Can we move from 6th up to 4th today?  I think so.  RACE IS AT PETOSKEY HIGH SCHOOL, BOYS 4PM, GIRLS 430PM.  ONLY TWO RACES.
Wed - easy distance
Thursday - 2 mile warmup, 8 x 400m AT RACE PACE with SHORT REST, 2 mile cool
Friday - short and EASY with strides.  WE WORK THE CONCESSION STAND FRIDAY NIGHT SO WE NEED SOME PARENT/ATHLETE VOLUNTEERS.  THIS MAKES US $250 FROM THE ATHLETIC BOOSTERS FOR THE EXTRA
S WE GET FOR THE KIDS.
Saturday - SAGINAW INVITE - sorry to say that the bus departs GHS at 6am.  We'll talk about our goal for this race on Friday when we look at last year's results.  Its the time of the season we're looking to get out a big faster, hit that first mile hard and hang on being MENTALLY tough.  RACE IS AT IMERMAN PARK, SAGINAW.  GOOGLE MAPS GIVES GOOD DIRECTIONS.  BOYS VARSITY RACE AT 930AM, GIRLS VARSITY 10AM JV AFTER.

Sunday - OFF for everyone, even you Zak.  Rest up for a tough week next week.

Monday - long distance.  Run to Doumas.  Some will head back to GHS from here.  Varsity, top 10-ish will continue down into Aspen Park, run trail 1-2-3, back to GHS.  Yes, its a long day and yes this is probably our last long day.  From here on out it's speed time.

Tuesday - short and easy 30 min.

Wed 13x400m each one faster than the last.  May modify this to 2x800, then 9x400m.

Thurs - easy and short

Friday - I am cancelling the football run and we'll participate in the parade, the assembly, and be in school all day.  Practice AFTER the parade will be a quick speed/hill work session.

Saturday -


Friday, September 26, 2014

confirmed - BNC # 2 at PETOSKEY HIGH SCHOOL

Our 2nd BNC  XC race has been moved from camp Petosega to Petoskey High School on Tuesday Sept 30th.  I have not seen a race schedule yet, but I assume its 4pm boys, and 430 or 445 girls.

Thursday, September 25, 2014

BNC MEET # 2 AT PETOSKEY

THE PETOSKEY MEET MAY NOT BE AT CAMP PETOSKEY, I AM AWAITING INFO FROM PETOSKEY TO SEE IF ITS AT PETOSKEY HIGH SCHOOL OR CAMP PETOSEGA.  WHEN I KNOW I'LL POST IT HERE!!

THANKS!!

Saturday, September 20, 2014

Delta - results and next week workouts

http://www.athletic.net/CrossCountry/Results/Meet.aspx?Meet=92484#12967


Meet results from DELTA are the link above.  Pretty happy with our results, but not 100% satisfied.  We have lots of work to do and improvement to make.  We all had a good effort, looked like we were racing hard and now its time to refocus and have a HARD training week.

Monday - bring a water bottle, LONG distance day.

Tuesday - easy and short

Wednesday - Hills, followed by some hills, with a few hills sprinkled in.

Thursday - easy and short

Friday - THIS WORKOUT WILL BE AT NOON TIME LUNCH BREAK FOR TEACHERS.  TEACHERS HAVE PARENT/TEACHER CONFERENCES THIS DAY SO OUR WORKOUT IS AT LUNCHTIME.  NOT SURE WHAT TIME THAT IS EXACTLY, AROUND 1130AM OR SO.
warmup, 1x mile HARD, 3x800 faster, 2x400 faster, cool down

Saturday - off or easy short run on your own

Sunday - off or medium/longer (no more than 1 hour Zak) EASY run

Monday easy and short with stride outs

Tuesday - NEXT BNConference meet @ Petoskey  -- CURRENTLY I DO NOT KNOW WHERE THIS MEET WILL BE HELD, AS SOON AS I KNOW I'LL POST IT!!!  ALL Boys 4pm ALL Girls 430pm.

GIRLS ARE D2 CHAMPS

COLLIN MONUSKO

BOYS VARSITY

ALEXIS BATTLES FOR THE WIN

the 2-3-4 pack

Friday, September 19, 2014

DELTA INVITE TIMES

Meet Saturday at DELTA COLLEGE on BAY ROAD, Saginaw.


Mens Races
2 Mile Open9:00 AM
2 Mile Div. III & IV9:30 AM
2 Mile JV (All Divisions)10:20 AM
2 Mile Div. I & II11:25 AM
2 Mile Middle School12:15 PM
2 Mile K-6th Grade 2 Mile1:15 PM
1,200 Meters Elementary Race K-5th only1:40 PM
Womens Races
2 Mile Open9:00 AM
2 Mile Div. III & IV9:55 AM
2 Mile JV (All Divisions)10:45 AM
2 Mile Div. I & II11:50 AM
2 Mile Middle School12:40 PM
2 Mile K-6th Grade 2 Mile1:15 PM
1,200 Meters Elementary Race K-5th only1:40 PM