Wednesday, December 17, 2008

WORDLE

what's a wordle? It takes TEXT from a blog, essay, or any written material, searches it for the most commonl used words and puts together a word image file. check this one out from our GAYLORD XC BLOG page !! Make your own at www.wordle.net

COOL !!

title="Wordle: Gaylord XC wordle"> src="http://www.wordle.net/thumb/wrdl/394766/Gaylord_XC_wordle"
style="padding:4px;border:1px solid #ddd">

Tuesday, December 16, 2008

Wednesday, November 5, 2008

Speeches

I'm so proud of you seniors and your speeches. Every season I wonder how we will replace those seniors we are losing ... Its going to be especially tough this time around.

Here's my speech if you couldnt hear it well enough through allergy conditions ...

Greetings and welcome to the 2008 Cross country banquet.

First, let me just start by reminding everyone that this is allergy season. I’ve been having trouble with the high pollen counts and dust levels so if you hear a sniffle, just try to ignore it.

As I said earlier, please give a big thanks to the Kassuba’s and Hunts for all they’ve done for you r kids this year. As a coach, I’m in charge of workouts and busses and time schedules and racing. The Hunts and Kassuba’s have done so much over the last four years to help with camp, fundraisers, team dinners, banquet food, driving to Portage, and driving to the State Finals…. Many of these extra’s wouldn’t be possible without their help.

Also, I’d like to thank my family for letting me be your cross country coach. I’ve missed family weekends while I’ve been away at weekend meets. I’ve missed football games my son has played in. I missed sweetest day and forgot to send Mrs. Kalember flowers … I’ll try to make up for that … but thanks to my family.

First let me call up the FRESHMEN. Lucas Avenall, Sean Hope, Jake Pasternak, Zack Kammeyer, Nicole Wehner, Paige Hypio, Megan Borgeson, Dawn Pagels and Caila Cole. This is the future of Gaylord’s cross country program… These guys and gals have had a great learning experience. They’ve adapted to the rigor of running many more mile than they did in middle school and they’ve done it well. Back in the 8th grade they called 3 miles a LONG run. Now, they’re calling it a warmup run. Lucas, Sean and Jake all had turns on our varsity top 7 and earned their varsity letter as freshman. Very few boys can do this and it is a sign that boys team is going to be a lot tougher in the coming years. Megan and Paige also had some races where they competed with our varsity girls and did a great job for us. Dawn stepped in to replace our two graduating seniors and did an amazing job as our 5th girl. She had her biggest races and best times at regional and state and next year she’ll be earning all-regional honors with her experience gained this year. I’m hoping that over the winter and summer these young runners will catch the running “bug.” I hope they realize that greatness does not come from just participating in cross country. You can’t just show up and expect to be good. Greatness comes from running and running and running and running and living a life that is fitness oriented. Congratulations on a great first year and adapting to the tougher training.

Sophomores – come on up. We have Bryan Slocum, Joe Jones, Anna Kassuba, Amanda Olds, Krystin Dreyer, Cody Smith, Wade McMillion, Drew Pichan, Andy Frakes, Tyler Winowiecki, Zac and Caleb Wagar, and Sarah Drummond. These sophomores have improve a huge amount over last year. Bryan had a huge year improving almost TWO MINUTES over his freshman times. He stepped up in the big meets with big performances as our 3rd man. I believe Brian has improved so much because he’s caught the bug. Yesterday, the first day the season is officially over, Brian stopped by my room to get a workout plan for the winter. He wants to start training now… this is champions are made. Great season Brian. Joe Jones was new to running at GHS this year, almost like a freshman would be, but over the season he proved he was no freshman. He steadily improved from 13th to 10th to 8th and finally 5th man on the team. Wade had a rough start to the season but decided he really wanted a varsity spot and earned it by the time Elk Rapids rolled around. Andy Frakes is a new person this season compared to last. He’s now a disciple of exercise. He came into the season in better shape than he left it last year and it showed with his HUGE 5 minute improvement in times. I’m proud of your effort to make yourself the best you can be Andy. Tyler, Drew, Cody, Zac and Caleb finished this season with some great times. First, they all would have been varsity runners for several other teams in our regional or Alpena in our conference. They worked hard and showed us that they could give it their all. Caleb’s best workout of the year showed he had enough heart to finish as the 4th best on the team on the last 400m interval we ran – an impressive feat. Anna Kassuba and Amanda Olds were almost identical twins last year in their results and both improved markedly this season. Anna’s times and places were better in nearly every race and her state finals finish of 19:39 was by far her best race of the season. Amanda went from our 4-5th girl to our #1 girl in 4 of our races this season, ending with an all-state finish last weekend. Her 19:01 and 29th place ranks her as the 13th fastest runner in GHS history. And, now the good news…. We have her for two more years. Krystin Dreyer nailed down a varsity position this year after logging countless summer miles. Krystin is the type of CC runner every coach loves to have. She listens, she’s coachable, she’s smart and she puts the team before herself. Sarah Drummond was our JV captain this season and did a great job of leading them and guiding them at our JV races.

Juniors – Jayden and Savannah and Spencer and Colin. Spencer is new to GHS this year as a transfer from the UP. I almost made him a varsity runner the entire season based on this alone since I like the UP so much. I look for Spencer to be one of our top 7 next year with some serious summer running. Colin is the team scholar athlete. He’s not here to win races, he’s here to stay in shape, work hard, be ready for wrestling and tutor anyone who needs help on their homework. I love colin’s work ethic on the playing field and in the classroom. Both Jayden and Savannah played very important roles on our team this year as varsity athletes. Jayden was our #1 man in 5 of the boys varsity races and just missed qualifying for the state finals by 2 seconds. He improved over last season by an average of 30 seconds or so in every race and I look for him to be even tougher next year as a senior. He works his tail off all summer and the boys have elected him team captain. They value his work ethic and they know his quiet leadership style is a “lead by example” situation. Savannah had some issues with shinsplints this season but was within 20 seconds of her best time at the state finals. As a solid 6th runner she also beat many other teams 5th runner, making our margin of victory a bit better.

SENIORS – come on up. Wow, I’ve had a pleasure of coaching these athletes for four years. Its been a great four years and I wonder how we will ever replace them.

Jake and Dan. These two guys are the comic relief of the team. Whenever the going gets tough or the tension gets a little thick, we can always expect some prank or joke or tight fitting piece of clothing to lighten the mood. Its an important part of having fun on a team and I thank you guys for this. Also, they might have joined CC to “just get in shape for wrestling” but both have been serious varsity runners for us in many meets. They’ve got the will to win and always give their all.

Andrew has been the team captain for three years straight, and this alone says something about how the other boys on the team view his leadership. He leads by example, always giving his all and always putting forth a supreme effort. He is a two time all-regional and two time all conference finisher. He, like Colin is also a true scholar athlete. He takes his studies (but not necessarly always his homework) as seriously as he does his running. I know Andrew’s season did not end the way he’d have liked it to end. But, this is another lesson learned on the playing field. Sometimes the goals we set for ourselves are just out of reach, at least for now. I have a feeling that Andrew will achieve the athletic goals for himself someday soon – I know he will, he will make it happen through sheer force of will. I respect your work ethic and your desire Andrew – its stronger than nearly any athlete I’ve coached in 20 years.
Amber and Sammy have been together for the last 6 years of running so I might as well just talk about them together. They each have earned a combined total of 5 times all-state, 7 times all-regional, and 7 times all-conference honors. They rank as the #3 and #4 fastest girls ALL-TIME in Gaylord history. They both run all summer to be the best that they can be during the season. They have been a huge part of our success as a team and played an instrumental role in our state championship last year. But, it is not these honors which distinguish them from the rest of these people. Let me give you a quick example of why they are so special. At the Clare invite we run 4 separate races as grade levels with the seniors last. Before the freshman girls ran, Amber and Sammy went over and gave them some advice, talked to them and sent them off with confidence. They did the same with the sophomores and the juniors. They could have stretched and warmed up on their own and focused on their own race, instead they focused their energy on the TEAM. Its this type of TEAM first attitude that sets these girls apart. I could go on and on with more about these two young ladies but I’ll just let their 4 years speak for itself…. Well done girls.

Sunday, November 2, 2008

Splits


here are your splits ladies.

Amanda Olds,T,10,6:05,6:21,6:06,19:02,Gaylord (30 second sprint)
Amber Kassuba,T,12,6:07,6:28,6:27,19:37,Gaylord (35 second sprint)
Anna Kassuba,T,10,6:15,6:24,6:24,19:40,Gaylord (37 second sprint)
Samantha Hunt,T,12,6:08,6:31,6:31,19:42,Gaylord (32 second sprint)
Dawn Pagels,T,9,6:15,6:39,6:34,20:02,Gaylord (34 second sprint)
Savannah Hypio,T,11,6:20,6:46,6:41,20:22,Gaylord (35 second sprint)
Krystin Dreyer,T,10,6:31,7:19,7:08,21:32,Gaylord (34 second sprint)


MHSAA LP CROSS COUNTRY FINALS
MICHIGAN INTERNATIONAL SPEEDWAY
BROOKLYN, MICHIGAN, SATURDAY, NOVEMBER 1, 2008
TEAM RESULTS - D2 GIRLS



1. 98 East Grand Rapids (19:03.2 95:16.0)
====================================================
1 2 Lauren Grunewald 11 18:20.1
2 8 Kassidy Clark 9 18:51.0
3 9 Jessie Baloga 9 18:51.8
4 36 Brianna Clifford 11 19:33.2
5 43 Katie Samuelson 11 19:39.9
6 ( 49) Kathleen Stubbs 11 19:44.3
7 (116) Nicole Dear 11 20:52.7

2. 166 Grand Rapids Christian (19:24.5 97:02.2)
====================================================
1 6 Alyssa Penning 12 18:38.2
2 26 Kimby Penning 10 19:19.4
3 27 Dana Veen 10 19:24.2
4 47 Erika Overbeck 10 19:42.7
5 60 Taryn Borst 11 19:57.7
6 ( 69) Liza Gunnink 10 20:03.1
7 ( 80) Leah Warners 12 20:18.1

3. 168 Williamston (19:19.9 96:39.2)
====================================================
1 5 Emma Drenth 11 18:28.4
2 22 Hannah Grischke 9 19:07.8
3 24 Lauren Halm 11 19:10.0
4 54 Erica Halm 9 19:51.6
5 63 Katie Bollman 9 20:01.4
6 ( 85) Tiffany Ash 11 20:22.5
7 ( 88) Shelby Guile 11 20:26.5

4. 208 Gaylord (19:36.3 98:01.1)
====================================================
1 17 Amanda Olds 10 19:01.9
2 39 Amber Kassuba 12 19:36.5
3 42 Anna Kassuba 10 19:39.1
4 46 Samantha Hunt 12 19:41.8
5 64 Dawn Pagels 9 20:01.8
6 ( 83) Savannah Hypio 11 20:21.1
7 (148) Krystin Dreyer 10 21:31.7

5. 239 Grand Rapids Forest Hills Eastern (19:41.9 98:29.1)
====================================================
1 21 Alyssa Dyer 10 19:07.3
2 34 Margo Dixon 10 19:27.4
3 45 Ellen Junewick 10 19:41.6
4 65 Morgan Smith 12 20:02.0
5 74 Lauren Mccarthy 10 20:10.8
6 ( 99) Kaliene Schabes 11 20:36.4
7 (108) Alissa Brouwer 11 20:44.8

4th of 143


Of the 143 girls cross country teams in Division 2 in the State of Michigan the Gaylord girls finished 4th today. Since we were ranked 4th for much of the last month of the season we are happy with our finish. Top finisher Amanda Olds (29th) earned ALL-STATE honors and led the team with a solid 19:01 finish. FULL RESULTS here

http://www.mhsaa.com/sports/bxc/08gd2.txt

Thursday, October 30, 2008

Wednesday, October 29, 2008

Tuesday, October 28, 2008

STATE FINALS

THIS IS NOT A TIME TO SLEEP !!!!!!


FRIDAY OCT. 31
12noon - depart GHS
2pm - run at Shepherd
3pm - run done
4pm - arrive Lansing Holiday Inn
5pm - Dinner
630pm - Mall
830pm - done at Mall
9pm - trick or treating
930 - team meeting
10pm - bed, lights out.

SAT. NOV 1
830am - up and at 'em
9am - breakfast
10am - done and pack up.
1030am - leave Lansing
1145 - arrive Brooklyn
12noon - buy your shirt, go to bathroom, eat a snack
1230 - RELAX IN TENT, don't think, relax, listen to music
1:15pm - go through course
2pm - back at tent, cals, stretch, chill
2:20- jog to start line, stride outs, get a sweat going, stride out.
2:30pm - MHSAA DIVISION 2 STATE FINALS
2:48:45 -AMBER SAMMY AMANDA FINISH
2:49:45 - Dawn, Anna, Savannah finish
2:50:30 - Krystin finishes

Monday, October 27, 2008

STATE FINALS WORKOUTS

STATE FINALS WEEK 2008 GHS CC

Monday – 2 mile warm, cals, high knees, 20-30 minutes easy, maybe inside if it’s too nasty out. DRESS FOR COLD RAINY SNOWY WEATHER.
Tuesday – 2 mile warmup, 1xmile HARD, 4x400m HARD, 4x200m HARD, easy 1 mile cool.
Wednesday – 2 mile warm easy 30 minutes, 4x100yard stride-outs.
Thursday – 2 mile warm, 8x400m, starting at race pace, then each one 1 second faster.
Friday – out of school at NOON, run at Shepherd, then to Lansing
Saturday – MHSAA DIVISION 2 STATE FINALS
Sunday – eat lots of junk food and look at your times at mhsaa.com

Sammy & Amber-----I have so much faith and trust in you two. I know you always give your best effort. I know you always listen in practice and do what I ask. I know you will run a smart race. I know you have the genetics, the work ethic, and the ability to shine in your race on Saturday. You have both had great races at MIS the last two years and you know how to take it to the next level on the big day. Well, Saturday is your last big day. Sure, you’ll go to college and you’ll run more races and you’ll be great. I have no doubt that some day you’ll run a race that makes your high school career look slow. BUT, you’ll never have another HIGH SCHOOL cross country race. You’ll never have another day where you community, your teammates, your parents, your friend and your coach all are behind you this much. It’s the day you’ve been waiting SIX years for…. show us what you’ve got on Saturday girls.

Amanda-----You think too much. You worry. You think more. You worry. You get keyed up and jumpy. RELAX !! I get nervous just watching you !! As you have done all year, follow Sammy and Amber. BUT, this time before the race you need to CHILL OUT. What did Sloan call it? “EXTREME CHILL” and I don’t mean walking up a hill. In watching you practice last week you looked great. I thought you had that little bit if extra snap in your stride that I like to see this time of the season. That little extra bit of quickness usually means a great race is coming up. Well, it didn’t happen at regionals. Yes, you ran well…. You were ALL-REGIONAL. But, it was not a GREAT race. I think that might be a good sign actually – IT MEANS YOUR GREAT RACE WILL HAPPEN at STATES !!!! I want you to remember though … if you get all worked up and think too much before the race like you did at regionals it won’t happen. Relax, enjoy, take it all in. It’s the state finals and its important, ….but it is, after all, only a race.

Dawn & Anna -----Right now you two are FASTER than our # 4 and # 5 runners last year when we won a state championship. You have had better races than our 4-5 did so far to this point and I’d expect a solid 1940’s for both of you on Saturday. You are ready, you are tough, you are rested and most importantly you are both “positive” thinkers. I know that I can count on both of you to show up and be at your best. You don’t psych yourself out.

Savannah & Krystin – Like I’ve said before …. You two are in a position to help us. EGR has a slower 4-5th runner and you both can beat them. If you do you can beat them its 2 points. State championships have been decided by just this margin. Do it.

Amber + Sammy+Amanda – 6:00-10, 6:00-10, 6:00-10 + 37 seconds = UNDER 19:00 (top 30 is your goal)

Dawn + Anna+Savannah – 6:20, 6:20, 6:20 + 37 seconds = 19:40 (top 60-80 is your goal)

Krystin 6:40, 6:40, 6:40 + 40 seconds = 20:40 beat EGR’s #5.


With these places a top 1-2-3-4-5 finish is possible !!!

Saturday, October 25, 2008

comments

just some good reading for you all....

GIRLS

Sammy Hunt - her best race of the year by far, earning her 4 time all-regional honors. Freshman year 2nd, sophomore 2nd, junior 2nd, senior 3rd. She always runs her best in the big races and today it showed. 19:13, her best time of the year.

Amber Kassuba - 3 time all - regional, 7th overall in 19:24, her best season time so far... Amber has had an amazing race at the state finals the last two years. she saves her best for last. she's up when she needs to be up.

amanda olds - 9th to earn her first ALL-REGIONAL honors. 19:28, not her best time of the season but I think she's going to surprise some people at MIS. Still a great race today in a very tough field.

Dawn Pagels - HUGE race for this tough freshman. 17th overall and her 20:01 was a season best by almost 30 seconds. She's coming on fast and looking great. In any other regional she'd have earned top 15 all regional honors but with 3 ranked teams in this region it was just15 seconds off.

Anna Kassuba - a pretty good race from anna. 18th place. Anna has the ability to give it all and she did that today, but on Saturday at MIS I think she's got something more to show everyone. In any other regional she'd have earned individual all-regional honors.

Savannah Hypio - improving fast and had a season best time of 20:31, close to her best from last season. She's been having some trouble with her shins but today she ran great, beating Petoskey's 5th girl and making our margin of victory one point better.

Krystin Dreyer, 21:47 for the tough sophomore... I'm hoping Krystin gives track a shot this season as the 400m and 800m will probably earn her all-regional honors. She has the most leg speed on the team at the end of a race.

The girls were tough from start to finish today. Our 29 point win over Petoskey was by far our largest margin of victory this season. We're peaking at the right time, resting when we need to rest and at MIS we can put it together for a top 5 finish. I'm especially proud of Sammy's great race today. Very few GHS girls have earned FOUR year all-regional honors and I'm impressed. Not only was she all-regional, her 2nd, 2nd, 2nd, 3rd finishes are the best in GHS history. She's "ON" when she needs to be "ON" for the big days.

Boys

After the finish of the boys race I know the boys were not happy, but the future of GHS XC for the boys is bright.

Jayden Hesselink had a solid race in 17:09, just missing all-regional honors and a trip to the state finals by 4 seconds. Although this is a tough break for Jayden he returns for a senior season where he'll be one of the top runners in the region. He's the 7th fastest returner for next year and I'm confident he'll lead our team to some top results next year.

Andrew Olds graduates as a 2 time all-conference and 2 time all-regional runner. I know Andrew's not happy with his 17:26 today but awards from previous years and his commitment to hard work speak for themselves. He's definitely one of the hardest working athletes I've ever coached and he's able to extract a supreme effort when needed. This is one mentally tough kid who will shine on the mats this wrestling season.

Bryan Slocum will return as the 17th fastest runner for next season based on his 17:34 finish today. Bryan has improved over TWO MINUTES from last season and has been a huge part of our success this season. He's a great worker with a great attitude and I'm looking forward to another two years with him...

Joe Jones finished as our 4th man today, his best finish of the season. Joe is one tough runner, coming into this season with little running experience. He's improved steadily over the course of the year and finished just seconds off his season best today. joe will be a big part of our varsity next year.

Sean Hope - ran sick today and it showed. When you are sick its nearly impossible to give it your all, but his 17:50 at Elk Rapids is a sign that great things will come in the future.

Lucas Avenall - had an off day, but his future is bright. His 17:50 at Elk rapids is a sign that big things will come his way.

Wade McMillion - made varsity and improved all season. With some summer miles he could be tough as a junior.

here it is

all-regional !!


Samantha Hunt 3rd overall 19:13 (FOUR time all regional... 2nd, 2nd, 2nd, 3rd)
Amber Kassuba 7th overall 19:24 (THREE time all regional ... 3rd, 3rd, 7th)
Amanda Olds 9th overall 19:28 (first all regional honors !)

FIVE 5 FIVE 5 FIVE


GHS GIRLS FIVE TIME REGIONAL CHAMPS (in a row !!).
back to back to back to back to back.

1. Gaylord (54)

2. Petoskey (85)
3. Fremont (86)

Monday, October 20, 2008

DIRECTIONS TO BENZIE

Go to TRAVERSE CITY as usual and then get on US 31 SOUTH. Take US 31 SOUTH about 7 miles until you come to CHUM’s Corners. Turn RIGHT onto US 31 (US 37 continues straight here) towards Benzonia. Go about
18 miles. Just before you come into the little town of HONOR, turn LEFT onto Zimmerman Road. Go south on Zimmerman for about 3 miles. Turn RIGHT onto HOMESTEAD and go 2 miles to Benzie Central High School.

6:00am – Up and at ‘em, eat a light break fast, lots of liquids – juice, Gatorade, electrolyte balanced
700am – BUS DEPARTS SCHOOL, sleep on the way over to Benzie.
900 – ARRIVE AT Benzie, eat a snack, banana, fruit, granola bar, pbj sandwich
10am – Teams go through course
11am - Boys Division 2 Cross Country REGIONALS race
1230pm - Girls Division 2 Cross Country REGIONALS race
115pm – AWARDS


THERE ARE MORE RACES, here is the full list of times and races.
8:00 am School opens & packets available
9:00 am Mandatory coaches meeting – Division 4 & Division 3
9:00 am Course inspection
9:45 am National Anthem
10:00 am Mandatory coaches meeting – Division 2
10:00 am Boys race begins – Division 4
10:30 am Boys race begins – Division 3
11:00 am Boys race begins – Division 2
11:30 am Girls race begins – Division 4
12:00 pm Girls race begins – Division 3
12:30 pm Girls race begins – Division 2
1:15 pm Awards ceremony - in gymnasium

Sunday, October 19, 2008

workouts

REGIONALS WEEK 2008 Here we go ! It’s time to turn it up a notch.


Monday Oct. 20th – easy 2 mile warm, easy 3 mile run, follow the coach, he’s going to run today.

Tuesday Oct. 21 – ROTARY INVITE – nobody excused early. JV, you run in JV race –
ALL boys and girls together at 5pm.
Varsity, come out and run at 5pm. Your workout is to cheer on the JV runners.
This means AS A VARSITY GROUP, NOT INDIVIDUALS, you will jog around
the course for about 30 minutes. No cals, no stretching, just jog, sprint to the next spot and keep cheering.

Wednesday Oct. 22 -

2 mile warm, to the track, 1x mile at RACE PACE

Andrew, Jay 5:20 (16:30), Bryan, Sean, Lucas, Joe, Wade, Jake 5:35 (17:15)
Amanda, Sammy, Amber, Anna 6:00-6:10 (18:40-19:00)
Savannah, Dawn, Krystin, Megan 6:25 (19:45)

1x800m at RACE PACE

Andrew, Jay 2:40, Bryan, Sean, Lucas, Joe, Wade, Jake 2:48
Amanda, Sammy, Amber, Anna 3:00-3:05, Savannah, Dawn, Krystin, Megan 3:13

1x400m at RACE PACE

Andrew, Jay 1:20, Bryan, Sean, Lucas, Joe, Wade, Jake 1:24
Amanda, Sammy, Amber, Anna 1:32, Savannah, Dawn, Krystin, Megan 1:37


Thursday Oct. 23- 2 mile warm, 20 minute run. TEAM MEETING.
Boys and girls together.

TEAM DINNER, ALL TEAM MEMBERS, AND JV TOO ! 4:30PM.

Friday Oct. 24 – 2 mile warmup, strideouts, done.



Saturday Oct. 25th – Division 2 regional 10-2 Hosted by Benzie Central
Bus departs ____________ a.m.

Saturday November 1st – Michigan International Speedway D2 Boys and Girls State Finals.

REGIONAL INFO

7:00 am DEPART GHS
8:00 am School opens & packets available
9:00 am Mandatory coaches meeting – Division 4 & Division 3
9:00 am Course inspection
9:45 am National Anthem
10:00 am Mandatory coaches meeting – Division 2
10:00 am Boys race begins – Division 4
10:30 am Boys race begins – Division 3
11:00 am Boys race begins – Division 2
11:30 am Girls race begins – Division 4
12:00 pm Girls race begins – Division 3
12:30 am Girls race begins – Division 2
1:15 pm Awards ceremony - in gymnasium

SCHOOLS PARTICIPATING

Saturday, October 18, 2008

ELK RAPIDS



Results of the Elk Rapids XC meet
http://playmakers.com/results/upload_results/elkrapids08.htm

quick summary.

Awesome day for GHS runners. 16 team field, girls 2nd boys 4th (just 7 points out of 2nd)

My hat goes off today to our boys team. At the start line I challenged them to go out a bit faster than usual, to lay it on the line, and they did it all. The big difference today from our previous races was the 38 second time differential from our 1st to 5th man. Jayden Hesselink hammered home with a personal best time of 17:12 and our #5 Lucas Avennal was at 17:50. Having our top 5 solidly in the 17's puts us in contention for a trip to the state finals next weekend at Benzie's D2 regional meet. It won't take a miracle to place in the top 3 teams, but it will take our best race of the season and another step up from what we accomplished today. Andrew Olds was 2nd man in a season best 17:15, followed closely by Bryan Slocum at 17:36 and Sean Hope at 17:49. Joe Jones continues to improve and was a solid 6th man today at 1757 also. Jake Pasternak rounded out varsity at a solid 1842. Our top 4 boys today earned medals for their top 30 finishes.

these boys have done all the work that needs to be done. This week we'll rest and mentally prepare for regionals.
In the boys JV race Wade McMillion picked up a medal and earned his way back into a varsity position by eeking out a 0.4 second margin on Jake Pasternak. Our JV runners will complete their season at the Rotary invite on Oct. 21.

On the girls side we placed a solid 2nd place to # 1 ranked Benzie Central. Amanda Olds (1936) Sammy Hunt (1945) and Amber kassuba (1958) have traded 1-2-3 positions all year and today they ran much of the race as a nice pack. These girls run well together and it has a calming effect on them to have each other near in a race. This pack will be a huge key to our success at the regionals on Saturday. I look for this triple threat to dominate the top ten next weekend. Anna Kassuba had another huge race as our 4th girl at 20:12. She's improved markedly since our speedwork and with rest this week I think she has all-regional honors in sight with a good race on Saturday. Our 5th girl, in only her 2nd race this season was Savannah Hypio. Savannah has struggled with some shinsplint issues this season but was tough today for a solid 21:19. She'll be a big help with a few days of rest when next weekend rolls around. Our varsity scoring was rounded out by a fast sprinting Krystin Dreyer (21:34) and Megan Borgeson (21:37).

In the girls JV race Gaylord dominated with a solid 1-4-13-14-20th finish. Dawn Pagels had a huge 35 second win at 20:34 and nailed a varsity position for Saturday's regional. With a good race I think Dawn could possibly earn "All-regional" honors as a freshman - an impressive feat. She was followed by a fast improving Paige Hypio in 5th place and a season best time of 21:38. Medal winner Nicole Wehner nailed 18th place and Caila Cole surprised even herself with a season best 23:06.

Thursday, October 16, 2008

Elk Rapids directions

Go to Elk Rapids, when coming into town from the south turn right on AMES street. Go up about a half mile and turn RIGHT on BRAND. Go down a couple streets and turn LEFT on 3rd. Start just behind the school. Look for busses. If these directions are wrong, stop at a gas station and ask.

Homecoming and Elk Rapids


We are in the middle of spirit week, float building, banner making and all sorts of fun activities. Friday we do our 91 mile football run, miss school all day, go to the football game, stay up late ... Then Saturday morning we get up at 6am, leave on the bus at 630am, race at Elk Rapids, rush home to go to homecoming dinner and dance, stay up extra late ...

Wow. That's a busy week. PLEASE BE CAREFUL AND ENJOY YOURSELF BUT DON'T FORGET THAT THIS COMING WEEK IS REGIONAL WEEK. ITS THE SINGLE MOST IMPORTANT WEEK OF THE YEAR FOR CROSS COUNTRY. DON'T DO ANYTHING DUMB AND DON'T MAKE BAD CHOICES. PLEASE. PRETTY PLEASE. THIS WEEK IS ALL ABOUT FUN. NEXT WEEK IS ALL ABOUT XC AND RESTING FOR REGIONALS.

ELK RAPIDS

JV BOYS 9AM
JV GIRLS 930AM
VARSITY BOYS 1130AM
VARSITY GIRLS 1215 PM
AWARDS 1PM
HOME 3PM.

Wednesday, October 15, 2008

why is TC so good?

Quote from the TC Coach ... in the TC newspaper.

Central coach John Lober praised Karbowski, Lance and Dancer for providing strong senior leadership.

"Starting at the end of last school year," Lober said, "these three seniors have set the tone. 'This is what we're doing. This is when we're going to meet. This is when we're going to run.' They did it in a very positive way with the other kids. The other kids bought into that."


What is he saying? His runners ran a TON all summer as a GROUP. They initiated it themselves and they ran themselves. That's what we need. Summer miles, lots of 'em. Not 101 miles, but HUNDREDS of miles... like 300. Get after it and greatness will be the result.

Greatness comes to those who reach and strive for it, not to those who wait for it to happen to them.

Tuesday, October 14, 2008

GIRLS BNC RESULTS

GIRLS VARSITY

AMBER KASSUBA GAYL 9th 19.51 - would you believe this is faster than last year's time ?? it is.
SAMANTHA HUNT GAYL 14th 20.24 - 30 seconds off last year's time, but its ok, trust me.
AMANDA OLDS GAYL 11th 20.03 - ONE MINUTE faster than last year
ANNA KASSUBA GAYL 17th 20.35 - 1:14 FASTER than last year
MEGAN BORGESON GAYL 26th 21.31 - you are running times that ANNA ran last year
KRYSTIN DREYER GAYL 33th 22.30 - about what you ran last year
DAWN PAGELS GAYL did not run

Junior Varsity

SAVANNAH HYPIO GAYL 6th 21.49 - only 45 seconds off last years time ...
PAIGE HYPIO GAYL 14th 22.31 - only one second behind Krystin
NICOLE WEHNER GAYL 31th 23.49 - beat Sarah Drummonds time from last year !

BNC BOYS RESULTS

VARSITY RACE RESULTS

JAYDEN HESSELINK GAYL 12th 17.36 --- 50 seconds faster than last year !
ANDREW OLDS GAYL 14th 17.37 ---- 10 seconds faster than last year !
BRYAN SLOCUM GAYL 20th 18.11 -- GREAT RACE - All conference next year !
LUCUS AVENALL GAYL 26th 18.28 - same time Jayden had last year !
SEAN HOPE GAYL 28th 18.41 - almost the same time Jayden had last year !
JOE JONES GAYL 30th 18.43 - almost the same time Jayden had last year !
JACOB PASTERNAK GAYL 31th 18.45 - almost the same time Jayden had last year !

(my point with Jayden comparison is, next year we can have 6 or 7 all conference runners !!! )

JV RACE RESULTS

WADE MCMILLION GAYL 13th 18.54 - the best race of your season
DAN SHARRARD GAYL 18th 19.09 - the best race of your season
SPENCER YOUNG GAYL 21th 19.12 - you will go LOW 18's this weekend
CODY SMITH GAYL 48th 20.12 - low 19's this weekend
JAKE ARMSTRONG GAYL 51th 20.18 - not bad after 4 weeks off
ANDREW FRAKES GAYL 59th 20.30 - your best time on a TOUGH course, this weekend 19's !!
ZACK KAMMEYER GAYL 69th 21.09 - STICK WITH ANDY, you can do it, best time !
TYLER WINOWIECKI GAYL 70th 21.09 - your best time
CALEB WAGER GAYL 77th 22.07 - your best time !
COLIN O'NEILL GAYL 82th 22.58 - your best time on our course
ZAC WAGAR GAYL 87th 23.39 - dude, this is a good time on our course

Sunday, October 12, 2008

WORKOUTS

Week 10 !! – October 13th -20th, 2008

Summary– On Monday we have 7 practices left until REGIONALS, or if you prefer 12 days total. We’ve run well over 450 miles in preparation and now is when we’ll begin to see the fruits of our labor. Over the course of the next 4 races really try to focus on putting it all together. Run the corners smart, don’t charge the hills – run them conservatively and go hard down the other side, try “surges” to break the person you run with, even splits are the best way to run well, etc etc.

Tuesday – Be sure to get a ride arranged out to the country club. I will be out there early setting up the course and getting things ready so you will not be able to ride out with me. I have noticed that we have gotten much faster in the last two weeks with the speedwork we’ve done. Let the trend continue. Girls – We are running to beat Petoskey and Cadillac by as much as possible. Boys – we are starting to come together, getting our 1-5th man time diffrence down, and today its time to run hard on our HOME course. Cadillac AND Petoskey are beatable.. DO NOT worry about your times on our course – we are running for PLACES ! It’s a tough course that is difficult to run fast – places are all that matters.

Thursday – I will cut the workout a bit shorter for our JV runners. I want you well rested and ready to go for Saturday.

Saturday – Elk Rapids is a great course and another chance to see some of our best times of the year. The course is flat and fast – just like another course many of you have seen – ITS CALLED THE REGIONALS and STATE FINALS COURSE. There will be FAST, tough competition here. Approach the race as though we can win. Go out hard, stay tough in the middle of the race and finish with a great kick. JV – this is your last chance to run a REALLY fast time. Go for it. Our race strategy as a TEAM at this meet is to go out faster and harder than you ever have before.

Varsity for regionals – your finish at Elk Rapids WILL determine varsity for regionals. Boys, I’ve seen some changes in our top 7 coming up. People are beginning to make their move. Girls, run well at Elk Rapids to guarantee your place on our regional/state finals team. How do we determine the varsity? 99% of the time the varsity is determined by the top 7 times. The 7 fastest people are the varsity. I do, however, reserve the right to keep a “usual” runner on the varsity if they have a “bad” race. Let’s say Sammy Hunt has the stomach flu, twists her ankle, develops chicken pox and runs poorly as a result. Trust me, she’ll still be on the varsity team for regionals.

WORKOUTS

Monday Oct. 13th – 2 mile warmup, cals, high knees, easy 35 minutes FOLLOW COACH, stride outs.
Tuesday – excused at 230pm, be at Country Club ASAP. Boys varsity 4pm, girls varsity 430pm, JV 5pm
Wed. – GO TO MIDDLE SCHOOL XC MEET to help, short run at Aspen BEFORE ! (30-40min)
Thursday Oct 16 -- 2 mile warm, cals, TIMED MILE HARD, 4x400 pace, 4x200m fast.
Friday Oct 17 – FOOTBALL RUN, bus departs 8am, if you are behind in class don’t go !!
Saturday Oct 18 – Elk Rapids Invite – JV this is your chance to run your BEST RACE.
Sunday – OFF rest.

Saturday, October 11, 2008

BNC and Elk


Big North Conf championships at HOME on Tuesday Oct. 14th ! Boys VARSITY 4pm, Girl VARSITY 430pm, ALL JV at 5pm. Supposed to be cool and possibly rainy. Perfect conditions for FALL XC !! Great workout today, we're getting tuned up to run faster and all that's left is REST. We'll train hard through next week, the the following week its REST. JV people, you'll be done one week from Tuesday. wow, time flies. Speaking of time flies, check out the pic.

Tuesday, October 7, 2008

CURRENT RANKINGS



the picture above is the FANS at MIS, cheering on the state finals.

Here are the rankings !!!

D2 LP Girls
1 Grand Rapids-Christian 99
2 East Grand Rapids 96
3 Williamston 90
4 Ada-Forest Hills Eastern 82 (that we beat at Portage by 22 points)
5 Gaylord 80
6T East Lansing 55
6T Fremont 55
8T Ionia 50
8T Milan 50
10 DeWitt 45
HM Dexter 24

Sunday, October 5, 2008

WORKOUT FOR THE WEEK

WEEK 9 -During these final weeks of our season a few important things to remember.


1. BE CAREFUL WITH EXTRA STUFF – don’t twist your ankle on a trampoline or playing BBall, or soccer, or paintball or on your motocross bike, or …. IT WILL END YOUR SEASON !!
2. Early bedtimes. You will need extra rest and extra sleep.
Do not stay up late watching TV and playing on the internet-
3. Eat right – no pop, no junk food, no greasy foods. Go light on the protein and high on the carbohydrates. Eat a substantial breakfast and a GOOD lunch. Your lunch is especially important to give you the proper fuel you need for practice. NO greasy school pizzas and chips and pop. A nice turkey sandwich with lettuce and tomato with some carrots and a Gatorade is perfect. Same for dinner – stay away from steaks and meatloaf and greasy foods like that. High protein foods are hard to digest and slow to metabolize. You needs carbs and fruits and vegetables and lots of liquids. TAKE YOUR VITAMINS. That means IRON ladies.
4. NO sharing water bottles – no sharing foods – and WASH your hands. This will keep you from getting sick.
5. Varsity – you have ONLY 4 races left in your season, JV you have only 3.
6. Injuries ? Sore knee? Tired? DON’T HIDE IT FROM COACH. Tell me your troubles, a day of rest may be all you need. A little bit of ibuprofen can HELP a small ache or soreness, too much is bad news.

This is the time where many coaches say that the season is “almost over.” It is not. It is actually just beginning. Now is when things will get exciting.
Now is when you will begin to see the fruits of your labor. Now is when you’ll see how running 500 miles to prepare for a 3.1 mile race works. REGIONALS IS ONLY 12 (yes, TWELVE) days away after Sunday. State Finals in 20 days.


NEXT WEEK TUESDAY – HOME BNC Finals !! Our FINAL conference meet ! Big hills, lots of fun. JV will race SEPARATE FROM VARSITY – the Portage people run varsity.


Monday Oct 6 -- Coach has a MEETING. You are on your own with your team captains. 2-3 mile warmup. Cals as usual. After your cals you will be going out for a PACE RUN. Not all out hard, not easy, but a good solid hard pace that you can handle. This pace run should last about 18 minutes, about the length of a race. Try to stay on a SOFT surface, not pavement. When you are done with the 18 minutes HARD you should go for an easy 20 more minutes. (GHS, to AYSO, down railroad tracks to bridge and back would be perfect for your “hard” run)

Tuesday Oct. 7 - 2 mile warm, 40-60 minutes easy.

Wed. Oct 8 - @ GAYLORD COUNTRY CLUB. GET A RIDE. 2 mile warm, then 4-4-4-4-4 minute drill. 2 mile cooldown

Thurs. Oct 9 - 2 mile warm, cals, easy 3-5 miles on course coach gives you.

Friday Oct. 10 - 2 mile warm, 13 x 400m FAST. Each one should be ONE second faster than the last. You will get full recovery between these, 2 mile cool.

Sat. Oct. 11 - Aspen Park 10am, easy run 30-60 minutes.

SUNDAY Oct. 12 - OFF, rest, everyone, no running, no raking leaves, no work, rest up.

BOYS Portage results


Portage CC Invitational, the largest XC meet in the midwest. 160 cross country teams and 42 of them in our division 2.
The boys race featured NINE of the top ranked teams in the state and the GHS harriers ended up a solid 23rd.
On the boys side they called this meet the STATE FINALS BEFORE THE STATE FINALS. How often can you run against the top 9 teams in the entire state in one race on one day? This is a true barometer of where we stand right now and I'm very happy with our finish for this young boys team.

23. 612 GAYLORD ( 17:45 1:28:41)
===================================
1 66 Andrew Olds Gaylord 12 17:06
2 122 Jayden Hesselink Gaylord 11 17:47
3 128 Bryan Slocum Gaylord 10 17:49
4 138 Sean Hope Gaylord 9 17:55
5 158 Lucas Avenall Gaylord 9 18:04
6 (180) Joe Jones Gaylord 10 18:18
7 (220) Jake Pasternak Gaylord 9 18:45


Finishing 23rd out of 42 teams puts us mid-pack and puts us within striking distance of Chip Hills, one of our regional rivals. This place also puts us close to the 2005 team that narrowly missed qualifying for the state finals and gives us some confidence in our speed. I couldnt be happier for this hard working group of boys. I'm also extremely pleased with our sophomores and freshmen. If we scored this meet as a freshman/sophomore event we'd easily have finished in the top 3 - a great sign of our future. Six out of our seven boys today had personal best times and Andrew Olds was only about 15 seconds off his best. Our biggest goal now is beating Cadillac and Petoskey in our next, and final, BNC meet at the Gaylord Country Club on Oct. 14th.

Another highlight of our success today was the 58 second time gap between our #1 and #5 runner, this is great and if we can get it down to 30-40 seconds we'll have an outside shot at top 3 at the regional meet. Its tough to single out one or two rboys who had a great race today - they all did really. Probably the biggest improvement from past meets was Joe Jones in 6th man position at 18:18. Joe seems poised to make an impact on our top five runners and this will definitely help lower our team score.

GIRLS Portage results


Portage CC Invitational, the largest XC meet in the midwest. 160 cross country teams and 42 of them in our division 2.
The girls race featured 6 of the top ranked teams in the state and the GHS harriers ended up a solid 3rd.
After coming in ranked 6th (current rankings http://michigancrosscountry.com/index.php/2008/week-five-2008-michigancrosscountrycom-prep-rankings/) we were anxious to show the competition that we had something more to show them and we did just that. Amanda Olds had another breakthrough race with her 19:16, 13th place finish. Amanda is setting herself up as one of the best runners in D2, she's learning how to be a front runner and deal with the stresses of being in the front. With Sammy and Amber right behind today, we had a low score that puts us right back in the top 3 teams in the state. Our 1-2-3 punch of Amanda Olds, Samantha Hunt, and Amber Kassuba all had top 30 finishes. Anna Kassuba had a personal best time and a huge race to finish just behind sister Amber and Dawn Pagels improved her best time by over one minute and had a blazing fast finishing kick to pass at least 10 runners. These top 5 gals all had a good race today. But, I think they still have a lot more in them. In 4 weeks we'll be at MIS for the state finals and if things go well we might be able to move a bit close to 1st and 2nd place teams. Krystin Dreyer and Megan Borgeson rounded out our varsity scoring with personal best times also. These two gals would be in the top 5 of over 30 of the D2 varsity teams here today.

TEAM RESULTS - DIVISION 2 VARSITY - WOMENS



1. 89 GR CHRISTIAN ( 19:23 1:36:51) (ranked #1 in the state)
===================================
1 6 Alyssa Penning Gr Christian 12 18:57
2 14 Kimby Penning Gr Christian 10 19:20
3 15 Erika Overbeck Gr Christian 10 19:22
4 25 Liza Gunnink Gr Christian 10 19:34
5 29 Dana Veen Gr Christian 10 19:38
6 ( 52) Leah Warners Gr Christian 12 20:12
7 (110) Kristin Bielema Gr Christian 9 21:06

2. 106 EAST GRAND RAPIDS ( 19:25 1:37:02) (ranked #2 in the state)
===================================
1 5 Kassidy Clark East Grand Rapids 9 18:53
2 7 Lauren Grunewald East Grand Rapids 11 18:57
3 18 Jessie Baloga East Grand Rapids 9 19:24
4 30 Brianna Clifford East Grand Rapids 11 19:43
5 46 Kathleen Stubbs East Grand Rapids 11 20:05
6 (106) Jill McLain East Grand Rapids 10 21:04
7 (118) Nicole Dear East Grand Rapids 11 21:14

3. 155 GAYLORD ( 19:44 1:38:37) (ranked #6 in the state)
===================================
1 13 Amanda Olds Gaylord 10 19:18
2 19 Samantha Hunt Gaylord 12 19:27
3 26 Amber Kassuba Gaylord 12 19:35
4 35 Anna Kassuba Gaylord 10 19:53
5 62 Dawn Pagels Gaylord 9 20:24
6 ( 96) Krystin Dreyer Gaylord 10 20:58
7 (100) Megan Borgeson Gaylord 9 21:01

4. 177 FOREST HILLS EASTERN ( 19:47 1:38:55) (ranked #3 in the state)
===================================
1 9 Ellen Junewick Forest Hills Eastern 10 19:04
2 11 Alyssa Dyer Forest Hills Eastern 10 19:09
3 39 Margo Dixon Forest Hills Eastern 10 19:59
4 42 Lauren McCarthy Forest Hills Eastern 10 20:01
5 76 Kailene Schabes Forest Hills Eastern 11 20:42
6 ( 77) Alissa Brouwer Forest Hills Eastern 11 20:43
7 ( 89) Ann Kennedy Forest Hills Eastern 11 20:51

Saturday, October 4, 2008

PORTAGE RESULTS !

check em out.

http://www.portageinvite.com/

Wednesday, October 1, 2008

Portage INFO.

GHS Portage Invite itinerary (Hunts, Kassubas and coach will be transporting athletes in vans)

FRIDAY October 3, 2008
1209 pm – excused from school, change into running clothes, get bags, pack up and leave
1220 – Leave from GHS SIDE DOOR by COACH’s ROOM.
320pm – Arrive at DAYS INN GRAND RAPIDS - 310 Pear Street, (616) 235-7611
350pm - Checked in, head to rooms to change clothes. Head out to run workout in town.
5pm - Workout done, back to rooms, quick shower
6pm – head out to eat and MALL – eat at same place as track state finals - Carrabas
9:30 – Girls meeting in coach’s room
10pm – Boys meeting in coach’s room –
10:30 – In bed

SATURDAY, Oct 4
730am – Wake up, pack, shower or wake up, shower, pack --
815am – Showered, packed, ready to head down to breakfast
830- 915am – TEAM breakfast provided at no cost to athletes
930 – back to rooms, check out, pack vehicles
945am – On the road to the LARGEST INVITE IN MICHIGAN – Portage !!
11am – Arrive
1130-1230 – Teams go through course, coach gets team packets, chips put on shoes
1:00 pm - BOYS Division 2 race (JV will not race)
2:00 pm - GIRLS Division 2 race (JV will not race)
????????? – AWARDS
3:00pm – on the road to Gaylord
8-9pm – Home

The list
_____ spikes
_____ race shorts
_____ race jersey
_____ running pants
_____ extra socks (3 pr)
_____ warmup jacket
_____ long sleeve Tshirt
_____ nicer clothes for dinner/mall
_____ clothes for after the meet
_____ Toiletries
_____ water bottle/Gatorade
_____ $$ - Remember, you buy your own dinner on Friday, mall spending money, Saturday dinner,
_____ camera, take some pics of the excitement
_____ CD player, music, HEADPHONES --- have music that will get you pumped up

_____ $20 to pay for your ROOM ! – each athlete must chip in $20 for the hotel rooms, the school does not pay !!!!!

_____ Warm weather clothes – its supposed to be a very cool weekend !!!

Addition meet information is at WWW.PORTAGEINVITE.COM

** MEDALS TO TOP 50 RUNNERS IN EACH RACE.
**FREE T-SHIRT TO ALL PARTICIPANTS
**TEAM TROPHIES TO TOP 3 PLACES

Tuesday, September 30, 2008

PORTAGE

If you were top 8 at our race today - Tuesday at TC - you are going to Portage. I'll post our itinerary here and give you a copy tomorrow at practice. You will need $20 for your hotel room AND money for dinners (friday night and saturday after the race). Weather looks perfect and we leave FRIDAY at NOON.
coach

BNC # 2 BOYS

At our first conference race we beat petoskey and were pretty close to cadillac. Today petoskey just barely beat us and cadillac was just a bit further away from us. Personally, I don't think we ran all that well. In fact, some of you had a bad day ... BUT, as i said to you before, a young team like ours has big ups and downs. Today was down for some of you, maybe that means FAST times at Portage !! I know everyone gives it there all in every race. I see you putting in a great effort every time and that's all i ask. Its gonna be a fun weekend.

coach

BNC # 2 GIRLS

GIRLS -- At the MUD run both Petoskey and Cadillac beat us.

At the first conference race we beat Cadillac, but Petoskey beat us.

Today you girls beat BOTH Petoskey and Cadillac. These are the two teams we must stay ahead of to win our FIFTH STRAIGHT REGIONAL CHAMPIONSHIP. Fremont girls are the other team in the running. That's four tough teams at regionals and only 3 go to states...

We get faster each week, and in a couple weeks we can put more distance between us and them.

Today I don't think we ran all that great, but it was enough to get the job done. Some of you had good races, I think I saw one great race by one of you, and a couple of you had so-so races. When we peak at regionals, just like always, we'll all run our best race. If you can't tell i'm starting to get excited.

coach.

Sunday, September 28, 2008

WORKOUTS

workouts for Week of Sept. 29 to Oct. 5

Monday
Sept 29
2 mile warm
easy 3-6 miles
4x100m striders
@ football
field

Sept 30 Tuesday
@ TCCent.
Conf meet #2
Good warmup and cool down

October 1 Wed.
2 mile
warmup
Aspen Park
Do the full 6 mile loop
EASY ! ! !

Oct 2 Thursday
2 mile warmup
8x400 @race pace
ON GRASS
2 mi cool

Oct 3 Friday AT GRAND RAPIDS
20 min warm
cals
5 minute easy

Oct 4 Saturday
Portage Inv. for Varsity
JV
Do a 3 mile time trial ON YOUR OWN !!
Important !!

Oct 5 Sunday
OFF or medium distance run. Go easy.
30-60 min.


TCCentral on Tuesday – THIS RACE WILL DETERMINE WHO GOES TO PORTAGE !!

All season long I’ve stressed even splits. I’ve asked that your LAST mile be your best mile. Tuesday I’d like to try a little something different. Go out hard. I’m not saying sprint like a crazy fool at the beginning. I am saying to push your first mile harder than you might normally push it. Be careful though, don’t go “under.” Its supposed to be about 60 degrees – much cooler than that last BNC race at Cadillac, but still kinda warm.

Portage Invitational www.portageinvite.com -- lots of good info, past results, etc.

Top 50 get a medal – that’s a lot of medals but this meet is HUGELY competitive. They call it the “State Finals before the State Finals” meet for a reason. What will it take to make top 50? Boys under 17:10, girls under 20:10. You can expect that you will be sprinting into the finish line with about 20 other people surrounding you. If you have a “bad” race and run 20 seconds slower than you’d hoped, that’s probably about 20 places !! One runner every second crosses the line !! The course is deceiving. At first you think its going to be slower because you have to run a pretty large hill twice, BUT the ground is very hard so times are FASTER than you’d expect.

WE WILL LEAVE SCHOOL AT NOON ON FRIDAY FOR THE PORTAGE MEET. STAY OVERNIGHT IN A HOTEL AND GO OUT TO EAT. MAKE SURE YOU HAVE YOUR ITINERARY. Still need a parent driver ! This is also a GREAT prep for our state finals. The trip here goes EXACTLY like our state finals. Routine !!

You pay $20 for the hotel and buy your own dinners (Friday night and Saturday after the race)

Racing – its time to get into racing mode. We’re fresh off some speedwork and it will help you this week. Try hard to focus 100% during your race – do not give up mentally. Run hard, breathe hard, give it your all. The course on Saturday will be fast !!! – use this to your advantage – keep your momentum going and be in race mode the ENTIRE time. Take corners hard and cut them off sharp. There is one hill on the course. Remember to cruise up the hill, and HAMMER down it. Use the momentum of going down to continue your speed and pass people. Go out solid but be sure that mile 2 and mile 3 are JUST as fast as mile 1.

Its time to get it on people, this is where the fun begins.

Thursday, September 25, 2008

BNC #2 - Tuesday Sept 30 @ TCCentral

The meet for Tuesday Sept 30th is hosted by TCCentral and here are directions.
It is at Courtade Elementary.

Just go to Google maps and type in Courtade Elementary and you'll be there !

Or, go to TC the usual way, after Acme you'll turn LEFT onto 5 Mile Road. Follow this up the hill all the way until you come to a T intersection and turn LEFT onto Hammond. Go just a bit then turn RIGHT at RASHO. Go about a Mile on Rasho and you come to the school on the right.

Sunday, September 21, 2008

workouts for week 7

GAYLORD XC 2008 WEEK 7 WORKOUTS Sept 22-28, 2008


Um, wow the SEASON IS NOW OFFICIALLY HALF OVER !!!!!!!!!!!!!!!!


Monday – LONG RUN, 6-10 miles with a 15-20 minute tempo run in the middle. Coach will tell you where you are running. You will run this in groups. Please stick with the group I put you in.

Tuesday – easy distance day, 2 mile warmup, cals, then easy 30-50 minutes

Wednesday – 2 mile warmup, then to TRACK, 13x400m at RACE PACE, NO FASTER !! 2 mile cool.
Since these are RACE PACE cruise intervals, you will get a SHORT rest period between.
This is so that your heart rate remains HIGH the whole workout but your legs aren’t
getting pounded by super hard running.
This day you should learn exactly what your race pace feels like.

Thursday – 2 mile warmup, cals, 3 mile course that coach tells you where to run, 4x100m stride outs.

Friday – COACH HAS TEACHERS MEETINGS ALL DAY AND YOU HAVE NO SCHOOL.

We will meet at AYSO at 4pm for this workout.
Don’t eat like a pig all day then show up for this workout or you’ll PUKE !!

2 mile warmup. Cals, high knees, 6x800m HARD, faster than race pace, show me what you got.
Then an easy 2 mile cool down. ----- > These WILL be done on GRASS, golf course or AYSO.

Saturday – on your own easy 30 minutes to 90 minutes. Go long. Everyone.

Sunday – I’d prefer you take the day off, but an easy 30 minutes is ok.



This is a huge mileage week. Expect to feel tired by Sunday – be sure to follow my Sunday advice – no running for you…. Your body needs a break. Your mind needs a break. Relax, enjoy. Have a bowl of ice cream.

GUYS – You guys do not realize how far you have come in the last 3 weeks. You were just 8 points out of 2nd. That’s impressive.
If we can keep our pack of top 5 together with # 6 and 7 close behind we CAN surprise a lot of teams that have overlooked us at regionals… that’s our goal top 3 at regionals.

Gals – win #16 in a row at Delta. I’m impressed, the other teams were impressed. I scored your team against the teams of 2005 and 2006 and you were very close to them. Considering those teams were 6th and 4th in the state finals you are right on track to be top ten in the state once again.


Can you believe on Monday it’s only 40 days until the STATE FINALS, only 33 days to REGIONALS. Only 29 days till the JV’s last day.

Saturday, September 20, 2008

we are the champions





that song sounds familiar. awesome performance ladies and gentlemen. we were fast, but after next week we're going to scare some people.

Wednesday, September 17, 2008

DELTA INFO

Here is the schedule for Delta.

715am departure from GHS front lot.

930am arrival.

10:40am JV boys
11am. JV girls

1140am Varsity Boys
1200 noon Varsity Girls

1220 Jr. Hi Boys
1240 Jr. Hi Girls

1pm Trophy presentation, awards.


directions, head south on I-75, take extit at Saginaw Road (M-84) down just north of Saginaw, then turn RIGHT on DELTA ROAD. Delta College is just a mile down Delta road. Cya there !

Tuesday, September 16, 2008

CADILLAC SPLITS and COMMENTS

Big North meet #1 @ Cadillac – 68 deg, perfect conditions.

Amber Kassuba 615 657 725 2111
Tough course, 8th place, all conference so far, keep it up.

Amanda Olds 628 704 725 2129
A GREAT RACE FROM YOU ! one of your best EVER !!! great.

Anna Kassuba 640 700 730 2144
Only 15 seconds behind Amanda ! stick with her !! great job

Samantha Hunt 641 715 750 2222
Not your best race, but REMEMBER what I said.

Dawn Pagels 635 719 806 2235
Gotta get those shins feeling better, take care of ‘em

Krystin Dreyer 659 740 815 2327
Much better than your first conf. race last year, good start.

Megan Borgeson 700 745 825 2346
You need some speedwork meg and next week you get it !!

Paige Hypio 715 809 855 2454
I think this was your BEST race of the year so far !! nice job paige

Nicole Wehner 733 830 915 2554
Your goal is to STICK WITH Paige, nice job today.

Sarah Drummond 737 837 935 2624
Your goal is to stick with Paige Sarah D. Good job today

Jayden Hesselink 538 602 620 1834
All Conference !!! wahoo ! 11th place, best race of your life so far.

Andrew Olds 539 607 634 1854
New plan, new start, let’s see what happens.

Sean Hope 546 609 634 1904
ONE OF THE BEST RACE BY A FRESHMAN I’ve ever seen.
Even out those splits a little bit 555+555+555 = 18:15

Lucas Avenall 556 614 620 1906
GREAT even SPLITS and GREAT last mile !! Awesome Lucas.

Bryan Slocum 613 617 617 1922
GREAT even SPLITS, you can run with Lucas and Sean !!

Jacob Pasternak 609 629 655 2008
Up and down and up and down and up and down but soon you’ll be
IN THERE WITH LUCAS and SEAN !!

Spencer Young 619 629 704 2021
YOU MADE VARSITY TOP 7 = you are awesome

Joe Jones 623 632 657 2027
AWESOME IMPROVEMENT JOE !! Much better than clare too.

Wade McMillion 621 643 652 2031
Side aches hurt

Dan Sharrard 621 643 622 2101
One of your best races in two years Dan. You are working hard.

Tyler Winowiecki 711 724 747 2257
Tough course I know, but you ran hard and tough and did great.

Zack Kammeyer 704 748 805 2332
Tough course I know, but you ran hard and tough and did great.

Drew Pichan 710 740 818 2343
Tough course I know, but you ran hard and tough and did great.

Colin O’Neill 711 743 818 2347
Too fast first mile my man?

Caleb Wagar 714 806 814 2409
Good job Caleb, you are improving daily and that’s whats important

Zac Wagar 818 837 910 2640
TOUGH course, but you worked hard and that’s all I ask my man.

Justin Jones 742 855 934 2646
Good job in your first 5k high school race Justin !!

Sunday, September 14, 2008

week workouts

WEEK SIX – GHS XC AFTER THIS WEEK THE SEASON IS HALF OVER !!!


Monday Sept. 15 Longer warmup, 3 laps in woods, easy 3-4 miles, 5x100m strideouts on football field.

Tuesday Sept. 16 conference meet #1 - @ Cadillac, bus will leave a bit earlier than I put on the schedule.

Wed. Sept. 17 @ Aspen – 1 mile warmup, then FULL 6 mile loop for almost everyone

Thurs. Sept. 18 2 mile warmup, cals, 1 x mile HARD, 2 x800m, 2 mile cool ( ON TRACK )

Friday Sept. 19 2 mile warm, easy 30-45 minute run

Saturday Sept. 20 DELTA – start thinking fast fast fast. Bus leaves at _____________

Sunday Sept. 21 OFF, rest up. If you are feeling good, easy distance run…




COMMENTS –

Last week someone said to me … “Coach, I am slower than I was last year at this point.” Remember guys and gals, every year is different. Many variables go into how well you race on a particular day. Stresses from school, work, family, lack of sleep, eating poorly, can all affect how you run. AND, more importantly, we are simply nowhere close to the team we’ll be in 6 weeks. We will be hitting the speedwork and upping the mileage just a bit next week and then things will start to happen.

@ CADILLAC on Tuesday for our first conference meet. It’s a course we haven’t run in a couple years against one of the toughest conferences in the entire state. Overall, the boys conference is probably the weakest I’ve seen it in 10 years – but its still tough !!! I think we can give both Cadillac and Petoskey a run for it if we run well, but it will be tough. We need a good effort from you. Girls, TCC is rated # 1 in the STATE. They’re tough. We have to focus on Petoskey and Cadillac. Look for their jerseys and beat them in the last mile. REMEMBER ------- > this is the first of THREE meets that determines the “ALL CONFERENCE” team so if you want those honors you need a great effort !!

DELTA – I think this might be my favorite race all year. I love the 2 mile – its short, fast, and a GREAT speedwork. Your first mile time here should be your FASTEST of the year. Go our FAST, go out HARD, go out with the intention of winning a medal. I always say to have even splits – but today is one day where you can break that rule – GO OUT FAST FAST FAST FAST. Girls have won this meet 15 years in a row, boys 7 of the last 8.


Extra rest – I don’t know about you but its Sunday morning and I’m exhausted and I didn’t even race this week. You are probably tired too – school, running, homework, etc. Get some rest. Go to bed early. Eat right.

Saturday, September 13, 2008

UP TO THIS POINT ...



Well XC fans we're 5/12ths done with our season. After next week its HALF OVER !! wow, time flies. We have two races next week - Our first Big North Conference meet at Cadillac (hilly course) and then Delta (2 mile flat course). Delta is our introduction to SPEED. On the Thursday before Delta we'll do a timed mile (FAST) then two 800's timed fast. The week after Delta will be our first all-out fast, speedwork period. This will be the point in the season where we make a break to the next level. Speedwork helps many people race better almost immediately, for others it takes about a week afterward to recover and get fast. But, no matter who you are, you WILL get faster.

Up to this point we've got a pretty well defined girls varsity. There are 8 girls who will be trying to make our top 7. Remember, we only take 7 girls to Portage. If you want varsity and you want to go to big meets, work work work work work. On the boys side we've got amazing depth - at least 10, maybe 11 boys who truly have a shot at top 7. This sort of depth makes everyone work harder and it makes everyone accountable. You must listen, you must work hard, you must want it, and you must run easy to recover and HARD when i as you to run hard. There is no "luck" involved with becoming a varsity runner. 90% of you success will come from working hard in the summer and on the weekends, doing the extra miles that put you 10 seconds up on the next guy/girl. I would prefer to have 22 genetically UNtalented hard workers than 22 genetically gifted lazy runners. The hard workers beat the rest NEARLY every race.

the MUD RUN and Clare were both good warmups. Some of you had good races, some had mediocre races. Really, who cares. They are warmup race, just meant to start tuning you up. The big races are still a month and a half away. Work hard, keep a good attitude, stay positive and great things can come to you.

coach

Thursday, September 11, 2008

CLARE REVIEW and SPLITS

Amber Kassuba 618 632 630 1957
About the same time Sloan had last year, good sign.

Samantha Hunt 623 704 655 2057
UP down UP down UP down UP down, but UP on the big day.

Amanda Olds 656 659 650 2110
A HUGE WIN ! First overall and same time as last year !!
AND check out those even splits and great last mile.

Anna Kassuba 657 701 651 2114
Great splits, great pacing, great job in general.

Dawn Pagels 652 722 700 2143
In your next race do the same thing that you did at Charlevoix.
Get behind Anna and Amanda and follow them !!!!!

Megan Borgeson 703 731 725 2229
45 seconds behind Dawn, that’s awesome and still VARSITY !!

Krystin Dreyer 658 747 745 2303
Slower than last year, but still a great place and a medal.

Paige Hypio 734 731 802 2337
GREAT first two miles, slowed down the last one a bit.

Nicole Wehner 736 731 808 2345
MUCH better race than Charlevoix !! and a MEDAL and a good time!

Sarah Drummond 721 805 837 2443
A bit slow that last mile but YOU WON A MEDAL !!

Molly Lindholm
Get in shape, come to practice every day and work hard and you
WILL BE AMAZED AT WHAT YOU COULD ACCCOMPLISH

Savannah Hypio
You did the best job taking splits of any split taker ever.

Caila Coale
BEST TIMER HELPER IN THE WORLD

Jayden Hesselink 539 559 545 1753
You missed a week of training and went 17’s, soon its 16’s.

Andrew Olds 536 552 555 1753
New plan, new start, let’s see what happens.

Lucas Avenall 552 615 556 1836
HOLY GUACAMOLE !! THAT’s FAST fast FAST fast.

Bryan Slocum 545 619 604 1838
Not happy with your best time ever? That’s ok, you’ll be 17’s soon

Jacob Pasternak 553 617 604 1844
Great race, best time ever, right with Lucas, good stuff jake

Wade McMillion 604 627 558 1859
YOU CAN RUN WITH LUCAS AND BRYAN !! remember that.

Jacob Armstrong 607 631 606 1914
Your goal is to stick with LUCAS, BRYAN, Jake and Wade !!
Still, much better race than Charlevoix ! Good job jake.

Sean Hope 552 618 647 1924
Bad races happen, but what’s more important is what happens AFTER
a bad race – work hard, regoup, and run with that pack again !!

Spencer Young 606 645 637 1958
Your goal is to stick with Jake as LONG as you can.

Joe Jones 616 647 645 2018
Your next race is 19’s ! Excellent improvement over last race

Dan Sharrard 607 640 706 2023
Mono? Might be ? You were 1920 here last year …

Cody Smith 631 709 643 2033
GREAT improvement, 2min 30 sec faster than last year !!!!!!!!!!

Andy Frakes 630 651 658 2048
FIVE 5 FIVE minutes faster than last year !! 19’s SOON !!! dang !

Zack Kammeyer 700 728 704 2202
ONE minute faster than Charlevoix ! great improvement man !

Drew Pichan 703 730 717 2220
40 seconds faster than MUD RUN !! great improvement Drew !!

Tyler Winowiecki 703 731 725 2229
45 seconds faster than MUD RUN !! great improvement Tyler !!

Colin O’Neill 653 650 755 2308
Faster than last year but set your goal to run with ZACK next time.

Caleb Wagar 721 805 714 2312
Awesome job ! Beat mud run time by a minute and won a MEDAL !

Zac Wagar 749 754 826 2339
You CAN run with your brother !!!! you can you can you can you can

Wednesday, September 10, 2008

25 medals at CLARE





wow, you guys and gals won some serious hardware at CLARE !!! WAHOO ! full results, splits, and review up tomorrrow as its already almost 11pm. coach needs some rest. I did put up all my pics at photobucket already though. over and out. coach

Tuesday, September 9, 2008

CLARE INFO

SEPTEMBER 10TH WEDNESDAY – CLARE INVITATIONAL, meet is run by grade level, 9th grade boys and girls together first, then 10th, then 11th, finally 12th graders. Shady course through the woods at Mid-Michigan Community College. Races start at 4pm. Directions – Go south on I-75 to 127 South, driving toward Harrison. Exit at Mannsiding Road and follow the signs to Mid-Michigan Community College. (When you spot a bunch of school busses, you’ll know you are in the right spot.)

HELP PARENTS


We have EIGHT parents that have signed up to help us out at the concession stand (for the HOME FOOTBALL GAME) on Sept. 19th.... if we get EIGHT MORE then the workload is cut in half - each parent only has to work half of the game. I always get the same parents volunteering - thank god for you !! Let's try to get some new parents out to help us ... if you can help drop me an email kalember AT chartermi.net

You get free snacks, free entry to the game, and some big bucks for GAYLORD XC !!

thanks
coach

Sunday, September 7, 2008

WEEK 5 workouts

XC WORKOUTS – WEEK OF September 8-14, 2008

Monday - 2 mile warmup, cals, high knees, 4x HILL, 2 mile cool
*Coach has a teachers meeting after school. Team captains will lead you through the warmup (THREE laps in woods for all, cals, high knees. My meeting will be over at 4pm. Be at my outside door at 4pm ready to go to the HILL !!!!!!!!!!

Tuesday – 2 mile warmup, 30-50 minutes easy

Wednesday – CLARE INVITE – Bus leaves 1pm.

Thursday – 2 mile warmup, LONG RUN – to Vanderbilt !?

Friday – ASPEN PARK – 1 mile warm, 2 miles easy, 3 miles TEMPO, 1 mile easy

Saturday – on your own – Freshmen OFF, go-getters easy 30-80 minutes.

Sunday – OFF REST (feeling good?? – easy 40-60 minutes)


WEEK RECAP ---

Did you know that the SEASON is already 1/3 over !!!! Time flies when you’re having fun. And, this is the time of the season where we need to start thinking FASTER FASTER.

First off, great performance at the MUD RUN. Everyone had fun, raced hard, and got some good experience and a good workout. Second, we did GREAT – both boys and girls teams ran very well.

This is a big week. Monday will be a new workout for you called KILLER HILL. This hill is a MENTAL workout. You will never run a hill like this in a race ever, but after the workout any hill you ever see in a race will look small. Survive the workout and you will smile.

Wednesday – Clare – I’m not sure what time the bus leaves yet – probably 1 or 1:30pm or so. Remember, this is a race where you compete ONLY against your own grade. 9th graders against 9th graders, etc etc. We will win lots of medals and kick some butt. It’s a FAST course, shaded course, and its supposed to be nice and cool. Should be some FAST TIMES > !!

Girls – after finishing 4th at Charlevoix maybe you’re wondering just how good we are? Remember, the team we are now looks nothing like the team we’ll be in October. AND, just because we are defending state champions doesn’t mean we can just coast this season and take wins. We have to work just as hard, if not harder, in a smart way to claw our way back to the top. I’m very confident in our chances at another regional championship, IF we keep working.

Boys – its going to be a battle for varsity and this battle will make us stronger. We had 5 boys within 40 seconds of making our TOP 7 – these five boys can bump anyone off the varsity at any time. That makes a total of 12 varsity contenders. I like it. I like the competition. The varsity athletes will be determined by how hard you work, the effort you put forth, and the extra miles you run on the side. Battle it out boys, the times you run don’t lie.

Saturday, September 6, 2008

this is why they call it the MUD RUN


hahahahaha, hilarious pic.

MUD VID

fun stuff

CHARLEVOIX MUD RUN




Name Mile 1 Mile 2 Mile 3 5k weather, breezy, cool

Samantha Hunt 616 704 635 2050
Nearly same time as last year, 3rd overall medal, good start.
You are on track to finish this year like last year.

Amber Kassuba 632 709 725 2123
Nearly same time as last year, 6th overall, good start.
You are on track to finish this year like last year.

Dawn Pagels 646 714 710 2139
FASTEST TIME by a GHS FRESHMAN EVER. 4th overall
If you think back over the last years those are big names you beat.
Your time here today would have WON last year.

Anna Kassuba 642 721 732 2212
Your solid summer of training paid off. Nearly same time as last
year and a good place overall – 6th !! You have a great work ethic.

Amanda Olds 652 748 730 2246
I know you were disappointed with your place/time today. But,
REMEMBER you are tough and you will be where you want soon.

Megan Borgeson 704 747 740 2304
6th girl means VARSITY ! Just a few seconds from a medal AND
almost the same time as Amber Kassuba as a freshman !!!

Krystin Dreyer 705 812 755 2350
7th girl means VARSITY ! You are one hard working, goal
oriented girl and that’s what it takes to be successful, keep at it !

Paige Hypio 718 827 855 2519
Check out those splits Paige, your second mile was WAY slower
than your first. Work on that and you will get way faster.

Sarah Drummond 723 858 850 2548 I’m impressed ! Good first race ! I think you can get 21-22’s this
year if you REALLY REALLY WORK at it kid.

Nicole Wehner 740 850 915 2621
Remember what I told you after the race, its true. EASY days
Easy and hard days hard. You CAN run with Sarah D.

Team Score – 1st DCD 1:47:45
2nd Cadillac 1:48:19
3rd Petoskey 1:48:26
4th Gaylord 1:48:52

First off, the time you girls ran here would have WON this meet two years ago and been 2nd last year. We’re a good team. No, wait, we’re a GREAT team. As usual our team will improve A LOT more than these other teams that beat us today. We’ll beat BOTH Petoskey AND Cadillac in our first big north conference meet. We will. In the next few weeks we start some serious speedwork that will take our times DOWN DOWN DOWN, fast, faster, fastest.

Another thing – this meet is based on TIME. Our strength this season is our PACK. Scoring a pack of runners with normal scoring will also help us beat Cadillac. In fact, if you score them in a dual meet against us its GAYLORD 27 Cadillac 28 = we win. That’s what happens in two weeks when we see them again.

Last thing – our time today is comparable to our team time in 2005. That year we were 2nd in the Mud run and FOURTH (yes, 4th) in the STATE FINALS. That’s our goal once again – being one of the BEST TEAMS IN THE STATE. GO LADIES GO !!!!!!!
coach



Andrew Olds 535 600 600 1810
Consistency is your thing my man. You were a bit faster than
Last year but very close. Almost a medal and a good start.

Jayden Hesselink 547 621 614 1857 50 seconds faster than last year after missing a week of practice.
That’s impressive, nice work. I put you in the 17’s next week.

Bryan Slocum 556 627 624 1923
You have improved SOOOOO much Bryan. Great work ethic,
GOOD summer miles paid off today. 60 seconds faster than last
year today !! WOW< that’s huge. LOW 18’s next week.

Sean Hope 559 645 632 1953
4th man as a FRESHMAN, dang I’m like impressed dude.
You will get MUCH faster, 18’s in a couple weeks.

Jacob Pasternak 550 700 630 1955
5th man and VARSITY as a freshman, great work Jake. Keep
doing what you’re doing and you’ll find Bryan in a race soon.

Lucas Avenall 618 654 630 2024
6th man VARSITY with a hurt leg and missing some practice
time, wow. When that leg’s 100% you will be in the 18’s !!!

Wade McMillion 618 700 636 2030
7th man VARSITY. GREAT RUN WADE. Your goal is to run
With Jake and Sean. You can do that, every day, ever race.

Dan Sharrard 630 653 635 2033
Beat last year’s time by 22 seconds, pretty dang good !!!
Good pacing too, keep that 2nd mile a bit faster, break 19 !!

Spencer Young 630 655 636 2035
Good splits Spencer ! You will be 19’s at the next meet for sure.
This course is today was tough. Keep working and make top 7 !

Jacob Armstrong 633 652 644 2054
10th man – but the ability to be top 7. Work hard, don’t lose
your focus man. Easy days easy hard days hard.

Andy Cope 632 723 648 2108
Read the above note. Ditto for you.

Joe Jones 624 650 705 2115
Your first race ever and I’m impressed. Your time here today
WOULD HAVE BEEN VARSITY LAST YEAR !!!

Cody Smith 658 727 705 2205
3 minutes and 12 seconds FASTER than last year !!!! DANG !
THIS TIME WOULD HAVE BEEN VARSITY LAST YEAR!

Andy Frakes 600 720 840 2236
7 minutes and 10 seconds FASTER THAN LAST YEAR !!!!!
WOW. Last year you’d have been 2 seconds from varsity. Wow.
You have improved more than I ever thought anyone could
improve Andy. You work hard and did it all summer. I’m proud

Zack Kammeyer 638 713 736 2303
Great start ZACK ! Your goal is 21’s next week at CLARE.
You can win a medal for a top 10 if you do this !!

Drew Pichan 701 758 732 2308
First race EVER and you did GREAT. Good splits, good effort
Good pacing, you are good ! Goal = 21 minutes next week.

Tyler Winowiecki 702 758 737 2313
Wow ! I thought you’d have a tough time in your first meet…
YOU DIDN’T ! You did great Tyler. 21 minutes next week !!!

Colin O’Neill 712 713 742 2353
1:15 faster than last year Colin !! Nice work. GREAT pacing too.
Keep at it and you have the 21’s in a coupld weeks.

Caleb Wagar 717 839 750 2421
A bit fast that first mile Caleb – even splits are the way to go.
Go out slower and get a 22 minute time at CLARE !!!

Zac Wagar 750 835 820 2521
Good job Zack !! Almost the EXACT same time Cody Smith
RAN LAST YEAR !! That means you’ll be 23’s soon !!

There were 24 teams here today. We beat 17 of them !!! That’s impressive for such a young team. With such a young varsity group we’ll improve a TON of the course of this season, so just keep at it and keep plugging away. 6th place overall at a big invitational is huge.

Next week at Clare we have a chance to win some medals. No, wait, LOTS of medals. Get a top 10 finish and you get one, with competition NOT as tough as today. In fact, I think just about ANY of you can win a medal at Clare on Wed. Go for it. The course there is SHADY, FLAT, and fast.
Nice job today guys.

Monday, September 1, 2008

RACE THIS WEEK !!



workouts for the first week of school ...

Monday
September 1
No SCHOOL
Labor Day
Hope u got some miles in !!

Sept 2 - Tuesday
HOT HOT HOT
Easy distance run. I had planned a hard workout but its going to be too hot.

Sept 3 - Wed.
2m warm
1 mile pack hard
2x1 mile hard
3mile cool

Sept 4 - Thursday
@ ASPEN PARK !!
Be sure to get a ride there !!!
Easy distance run.

Sept 5 - FRIDAY
2 mile warm
4x400m fast
3 mile cool

Sept 6 - SATURDAY
MUD RUN
Bus leaves
@ 8am
don’t be late because the bus waits for NOBODY.

Sept 7 - SUNDAY

Off
REST
Experienced people can go out for a 30-60 minute EASY run if they want to



Week in review


Well, here we go. We’re finally racing. Remember what I said though – don’t expect much from your first race. The MUD RUN is just a tune up. It is a chance to test your fitness level. If this is your first 5km race ever then you should REALLY not expect much. Two years Andrew Olds ran 19:33 in his first race and ended up at 17:00 by the end of the season !!

Run your first mile hard but SAVE your energy for miles 2 and 3. If you do this you will run EVEN splits for the race. If your goal is 20 minutes then run 6:30, 6:30, 6:30 and a 40 second sprint = 20:10 . Even splits are the BEST way to race. From a physiological standpoint it allows you to SLOWLY build up lactic acid and run your best. This is how the world’s best runners plan their races. You should do the same.

Goal times with splits you should run ====== > 18 minutes – 5:50 per mile, 19 minutes 6:10 per mile, 20 minutes 6:30 per mile, 21 minutes 6:50 per mile, 22 minutes 7:10 per mile, 23 minutes 7:30 per mile, 24 minutes 7:50 per mile, 25 minutes 8:10 per mile, 26 minutes 8:30 per mile, 27 minutes 8:50 per mile.

I remember Garret Fuller’s first race a couple years ago. He was in good shape and had been a swimmer for GHS. He was tough and fit, but had never run an XC race. His first mile he went out real fast at a big meet and was near the front of the field… hit his first mile in 5:45. Wow, I was impressed. Garret struggled the second mile and was about 9 minutes for the second mile. The third mile kicked his butt and he had a split of about 15 minutes for a total time of 30 minutes for his first 5k. Garrett went out too fast, don’t make his mistake. At this point in the season I’d rather see you go out too SLOW and pick it up at the end rather than the other way around.

Girls –MUD RUN CHAMPS three out of the last four years… Troy Athens will, again, be your competition!! Here is the key to winning – its not place ---- > its time. The total cumulative TIMES of our top 5 runners are added up. The fastest time wins. So, if you are running along and there is nobody near you … you should still push yourself HARD !!

Boys – Last year we were 6th out of 16 teams, and I think we’re better than last year. Today is a day for you to run against people near your own age without worrying about a team place. Freshmen and sophomores run only against freshmen and sophomores – place in the top 10 and get a sweet hunk of wood. Just run hard, run smart, and have fun.

Wednesday, August 27, 2008

WEEKEND





first, i'd just like say GREAT JOB on a great week of practice guys and gals. Our two timed miles today were VERY fast, much faster than i thought they'd be. I hoped to catch some of you on the second one but you smoked the coach instead. I can definitely see that some of you are ready to make a break and are improving tons daily. You are also listening well - easy means easy, hard means hard.

Plan for the weekend.
Thursday - short easy run.
Friday - longerish easy run.
Saturday - easy warmup, 15 minutes hard (about two miles), easy cooldown
SUNDAY OFF - rest and recovery
Monday - easy mid distance run (30 minutes for some, 70-80 minutes for others)
Tuesday - first day of school and a harder hill workout (not the big one)
Wed - distance
Thursday - depending on the weather either TWO or THREE timed miles.
Friday - easy day
Saturday - MUD RUNNING !!

Monday, August 25, 2008

results results results

Fremont girls looking tough at Chip Hills http://playmakers.com/results/upload_results/2008girlsccinvite.htm

Chip Hills boys looking good at chip hills http://playmakers.com/results/upload_results/ccinvite2008boys.htm

Cadillac and TC at Benzie Invite (remember this is our regional course)
http://playmakers.com/results/upload_results/Benzie.pdf

Sunday, August 24, 2008

PRACTICE


3:15pm at GHS, room 120 all this week is practice. Thats Monday August 25th through Thursday August 28th. There will be NO official practice on FRIDAY so you can have one last long weekend. Practices for the week will be posted here on our website later on Monday evening as I just got back in town from camping !!! sorry !! PS. Good job seniors on your scavenger hunt win !!! Great mile time trial for many of you ... I see some big changes in our top 7 runners on the horizon.... coach