Sunday, September 14, 2014

MSU and this week's workouts

Full MSU results here http://www.athletic.net/CrossCountry/Results/Meet.aspx?Meet=90668#12967

Monday - easy distance day, stride outs

Tuesday - @ Cadillac for Big North Conference race #1, race is at middle school on Mackinac Trail

Wed - easy distance

Thurs - timed PACE mile and 2x800m PACE, not all out

Friday - easy distance

Saturday - Delta Invite. Delta college, easy to find right off I-75
Format will be as follows:
**9:00 - OPEN 2 MILE – MEDALS AT THE FINISH LINE for Sullivan, Desloover and Hervela
9:30 - DIVISION III & IV VARSITY BOYS
9:55 - DIVISION III & IV VARSITY GIRLS
10:20 - ALL J.V. BOYS (DIVISION I, II, III & IV)
10:45- ALL J.V. GIRLS (DIVISION I, II, III, & IV)

*11:15 - TEAM & INDIVIDUAL AWARDS - DIVISION III, & IV
11:25 - DIVISION I & II VARSITY BOYS
11:50 - DIVISION I & II VARSITY GIRLS

12:15 - J.H. BOYS RACE (2 miles)
12:40 - J.H. GIRLS RACE (2 miles)
*1:05 - TEAM & INDIVIDUAL AWARDS - DIVISION I & II
*1:10 - PRESENTATION OF THE AL KAYNER AWARD (top male and female of the day)

Sunday, September 7, 2014

MSU INVITE WEEK WORKOUTS

MSU INVITATIONAL WEEK
Monday - LONG RUN, down to Dumas Park then, into Aspen Park, then some hills, then back to GHS.
Tuesday - easy and short
Wed - warmup, cals, hard mile, then hills x 4-8
Thurs - easy and short
Friday - bus departs 8am for MSU invite
Saturday - easy run on your own, the longer you go the better you'll be in Oct/Nov

Sunday - day off

ALL MSU INVITE INFO HERE - time schedule included - WE ARE IN THE BRONZE races for varsity and then JV are AFTER, grouped alphabetically.

http://grfx.cstv.com/photos/schools/msu/sports/c-xc/auto_pdf/2013-14/misc_event/2014spartaninvitemeetinfo.pdf




Thursday, September 4, 2014

dat mud run

Time schedule for the MUD RUN is as follows...


Boys 11-12  900am
Girls 11-12   930am
Boys 9-10  10am
Girls 9-10 1030am
Open race
Middle school races.


All races at Charlevoix high school


PARENT MEETING TODAY 6pm, GHS commons.  Will be short and not mandatory. I will go over some of our rules and answer any questions you have.


JKal.

Tuesday, September 2, 2014

Parent meeting THURSDAY SEPT 4th, 6pm GHS.  Nothing special, just going through information in our packet I am sending home with kids.  Not mandatory...


CLARE race schedule for WED Sept 3.  Take I75/127 south to Mannsiding road exit, go left (east) to the entrance of MID MICHIGAN COMMUNITY COLLEGE and follow road through the woods until you see the busses and the kids.


Mens Races
1.25 Mile 6th Grade and Under 3:30 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 Under 3:30 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

Wednesday, August 27, 2014

2x1mile times

Katelyn Smith
546
546
1132
Alexis Smith
538
526
1144
Courtney Busch
551
558
1149
Carlie Martella
552
605
1157
Emily Byrne
607
608
1215
Mallory Marshall
611
620
1231
Adrienne Edwards
615
622
1237
Grace Porta
614
634
1248
Ashley Dunn
628
638
1306
Savannah Krone
654
708
1402
McKenna Goodale
658
714
1412
Allie Porta
654
722
1416
Erin Johnston
712
724
1436
Whitney Monarch
713
735
1448
Skyler Wickert
709
743
1452
Misty Paolino
714
739
1453
Alison Birkhofer
806
810
1616
Allison Kowatch
805
856
1701
Jade Menkes
815
915
1730
Colleen Riling
908
940
1848

Zak Goddard
454
459
953
Jack Hervela
455
459
954
Justin Desloover
514
520
1034
Ethan Nida
522
529
1051
Collin Monusko
523
530
1053
Derek Giallombardo
545
543
1128
Matt Sullivan
530
559
1129
Morgan Barber
545
557
1143
Sam Sarchet
540
605
1145
Kenny Smith
552
614
1206
Michael Schmidt
547
628
1215
Chase Henley
604
615
1219
Josh Warren
615
623
1238
Jeff Heinz
605
656
1301
Guage Szymanski
624
638
1302
Trevor Giallombardo
608
656
1304
Cameron Pearson
629
706
1335


Tuesday, August 26, 2014

WORKOUT PLAN FOR WED-WED Aug 27-Sept 3

Wed - Aug 27 meet at Aspen.  2 mile warmup, cals, high knees, 1x mile HARD, timed.  1/2 mile jog to hills, varsity will do around 8 x hills (4 on one, 4 on other), JV will do less.  Longer cooldown, probably 3 miles for varsity.

Thursday Aug 28 - meet at aspen.  easy easy 4-8 mile run

Friday Aug 29th - not a mandatory practice, but for those who want we will meet at aspen at 10am.  Workout will be a fartlek or hill workout.  Longer run, should be in the 4-8 mile range again.

Saturday Aug 30 - on your own, easy easy 30-50 minutes

Sunday OFF

Monday 2 mile warmup, stretch, 3-5 miles easy

Tuesday 2 mile warmup, 30-40 min easy, 4x100m stride outs, PARENT MEETING IN EVENING 6pm @ GHS commons area

Wed - KICK BUTT AT CLARE INVITE
KENNY SHOWERS IN THE FRESHMAN SHOWER!!!

Saturday, August 23, 2014

GHSXC TEAM CAMP A SUCCESS

Despite cold temps, 4 inches of rain, mud and clouds, the GHSXC team camp was a success.
As usual we got to know our teammates a bit better, enjoyed campfires, bonded over silly competitive games where the boys pulled ahead 4-3 after finding buried twizzlers, tipping cups upright, building block towers, and rolling a golf ball into a hole.

PRACTICE SCHEDULE

MONDAY AUG 25TH, MEET AT GHS 3PM IN COACH'S ROOM, 120.  THIS WILL BE A LONGER DISTANCE RUN IF THE WEATHER COOPERATES.

TUESDAY AUG 26TH, MEET AT GHS 3PM IN COACH'S ROOM 120, WE WILL HAND OUT UNIFORMS AND DO A TEAM PICTURE QUICKLY.

WEDNESDAY AUG 27TH, MEET AT ASPEN PARK.  3:15PM.  WE WILL DO A COMBINATION OF HILLS AND ONE TIMED MILE.  OUR FIRST 'HARD' WORKOUT OF THE YEAR.

THURSDAY AUG 28TH, ASPEN PARK 3:15PM, DISTANCE RUN.

FRIDAY-MONDAY YOU'RE ON YOUR OWN.

TUESDAY SEPT 2ND - FIRST DAY OF SCHOOL, PRACTICE AFTER SCHOOL, MEET IN COACH'S ROOM, 120.

WEDNESDAY SEPT 3RD -- FIRST MEET AT CLARE!!!!!!!!!!