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

Tuesday, August 19, 2008

dem rulez dem rulez


In the last couple days I've had a few people tell me "coach, I have to miss practice." Not words a coach likes to hear really... but hey, it happens. First, let me review our team rule on attendance. If you look back through the team packet of information I gave all of you last spring you'll see a section about the "FIVE DAY RULE." The five day rule says that you must attend FIVE consecutive practices before you'll be allowed to compete in a CC meet. As an example, let's use our first meet at Charlevoix on Saturday Sept 6th. If you want to go to this meet then you must attend practices for FIVE consecutive days prior to this - on these dates THURSDAY Sept 28, Tuesday Sept 2nd, Wed. Sept 3rd, Thurs. Sept 4th, Friday Sept. 5th. If you miss any of these dates then you'll miss the meet. There are exceptions to this rule - family emergency, family trips, funerals, etc. The key to getting an "exception" to the rule is COMMUNICATION. Let coach know well in advance of the date that you'll miss. Going shopping is not an exception and hanging out at a friends house is not an exception. Here are some examples.


Remember – our GHS athletic department rules also apply. The athletic department rules state that if you are ABSENT from ANY PORTION of the school day school day then you are not allowed to participate in practice. This will then affect the 5 day rule we have for cross country. Exceptions to this rule are PRE-EXCUSED absences for doctor appointments, orthodontics, college visits etc. Again, communicate these pre-excused absences with COACH or the Athletic Director, Mr. Baker.

Example 1 – Johnny is tired because he was up late and had a busy week of tests and studying. He asks his parents to let him sleep in and excuse him from 1st and 2nd hour. He will not be eligible to participate in practice and will not be eligible to run in a cross country meet until he has 5 consecutive practice days.

Example 2 – Susy forget her spikes at home for the meet today so she skips 4th hour to go home and get them. Mom calls in to excuse her. She will not be eligible to participate in the meet this day and must get 5 consecutive practices before she is eligible. Mom's calling to excuse Susy does not excuse her from the rules.

Example 3 – James has an upcoming orthodontist appointment in Petoskey. He talks to his coach two days before the appointment about the situation and tells the coach that he will miss 3rd and 4th hour but he will be back for practice. He is excused and may participate in practice.

Example 4 – Jane is not feeling well at all. She comes to school but feels sick and she has a sore throat. After school she comes to practice. If I see that Jane is NOT feeling well, her practice for the day will probably be to go home and rest. This will count as an official practice day for the athlete.

Example 5 - JoeBob is not feeling well at all. He comes to school but feels sick. He tells SueBob to tell coach he's not feeling well so he went home to rest. This is a violation of the 5 day rule.

In a nutshell, we want students in school. If they are too sick to be in school then they will need several days to recover to get better. This is the reason for the five day rule.

Also, you've made a commitment to be on a TEAM at GHS. Part of this commitment is coming to EVERY practice without excuses. If this is too big of a commitment for you then XBOX is the way to go!! enjoy !!

Sunday, August 17, 2008

week 2 workouts

Monday
August 18

@ Aspen Park 9am

2 MILE WARMUP
CALS
EASY RUN IN GROUPS
30-60 MIN.


TUESDAY

2 mile warmup
CALS

4-6 miles easy

WED.

2 mile warmup
CALS
1 mile easy
4-8xHILL
1-3 miles easy

THURSDAY

2mi warm
3-6 miles easy

FRIDAY - 9am, Aspen

SCAVENGER HUNT !!

SATURDAY
New runners and freshman

OFF


Others
4-8 miles easy

SUNDAY - off rest.

OR easy 30-60 minutes
_______ miles


Week 2 – THINGS TO REMEMBER


1. It will take us until about the first of October until you really will be anywhere close to your best. Be patient, keep working hard, and keep a positive attitude.
2. Remember to run in groups – its so much easier to work together. Many of you will try to push our easy day runs TOO HARD. These runs will be in groups based on ability – DO NOT go faster than the group and if someone begins to drop off the WHOLE group slows down.
3. Use your arms on the hills.
4. Many of you have different goals for this season. Some want 1st places and medals, some want to get in shape for another sport, some want to make varsity, some want to have fun. Remember, we are a diverse group – but one thing is true for everyone – WE ARE DOING THIS SO THAT YOU CAN BE THE BEST RUNNER YOU CAN BE THIS SEASON. I’LL ACCEPT NOTHING BUT YOUR BEST EFFORT AND YOUR BEST ATTITUDE.
5. FRESHMAN & new runners – take it easy, enjoy your running and stick with it. In a couple weeks you’ll be in shape and feeling much better. Keep a positive attitude, we’re glad we have you !!!!
6. REMEMBER – This is the part of the season where we BUILD YOUR BASE of endurance. If you feel like running longer, that’s great. Run more miles on Friday, Saturday. It will only help you in the end.
7. Freshmen its only 19 days until our first meet. This part of the season is a bit boring. We just run run run run run run run. Remember, once the meets start its going to fly by. Stick with it, work hard, and enjoy.

Friday, August 15, 2008

TEAM CAMP REPORT

Well, the GHS XC season is officially off and running... Here's the report.

day one - Castle Rock stop as usual, beautiful weather, good trip up to munising. Car switching, question studying. The questions always lead to a challenge so be sure that everyone studies next time !! Why the questions? Without a knowledge of your team history you have no basis for comparison. The team history of current and past teammates helps you realize where you fit in in the big scheme of things. After tent setup (BOYS WIN FIRST CHALLENGE) we're off to run. The 7 mile run from Munising Falls to Miner's Castle went faster than we've ever done it. The boys were done in record time with the girls close behind. Nice waterfalls, some good views, and a quick stop at the famous deadly spot. An evening of pizza, campfire, questions (girls won this challenge), and just getting to know the team you'll spend the next 3 months with.


Day 2 - Our second day in Munising is the big day for running. Its a 10 mile loop from the Chapel Parking lot down to Chapel beach, river and tree. A short break for pictures, swimming and exploring, then we're off to Grand Portal Point - the most beautiful spot on the lakeshore. We did our senior pictures here then about 4.5 miles over to Mosquito River. A quick break here then we're off for the last 1.8 miles of the run. Amanda Olds was running so well this day she decided to lead the girls off trail for another 2 miles of extra running. I was impressed. Good work Amanda.



also on this day we had challenge number three (BALANCE AND ENDURANCE)... won by Jayden Hesselink !!

Top off the day with a sweet river and beach at Autrain, complete with a bridge to jump off makes for lotsa fun.

Day 3 - Slept in a bit as today we didnt have quite as much to do... but still had a great day of running and beach exploring. Easy 6 mile run at Potato Patch/Miner's Beach to Mosquito and back. Today it was Bryan Slocum who wanted more miles. He led Wade "worth Millions" and Jake and Zack on a 10 mile run to Mosquito Falls - good work guys !!!





Day 4 - mackinac and home. Quite a shock to the system to go from camping in the most beautiful place in the world to mackinac island but its tradition. The freshmen boys completed the 8 mile in record freshman time and the girls simply enjoyed their run - cruising in all smiles. Great weather and a great end to camp.

Rest up this weekend and cya Monday 9am at Aspen Park !
coach

Thursday, August 14, 2008

XC CAMP 2008 !!


I've put up a link at photobucket so LOAD UP YOUR PICS !!!
the username is gaylordxc2008 and the password is the same - gaylordxc2008

PLEASE PUT YOUR PICS IN A FOLDER !! THANKS COACH.

Wednesday, August 6, 2008

camp and beyond


Remember all - Camp starts 9am Monday, I emailed the itinerary out but here it is again.

Our tentative schedule

Monday August 11 -

9:00 am: Meet at GHS, front parking lot
QUICK TEAM MEETING BEFORE WE LEAVE – rules and regs
9:05 am: Drive to Munising !
*******Have a BAG lunch/snacks for the ride up – light with plenty of liquids.
1:00 pm: Set up camp, tents, get organized, quick dive in Lake Superior to cool off.
1-2pm Subway Lunch for snacking on …
2:00pm : TEAM CAMP SURVIVOR Competitions # 1 – “Coach needs help.”
3pm Head out to Munising Falls for RUN #1 – run from 330pm to 5 pm
530pm: Run done, back to campground.
6pm Clean up, shower
6-7:00 pm: Pizza for dinner
8pm – TEAM CAMP SURVIVOR Competition #2 – “Balance and Endurance”
9pm boys meeting
930pm girls meeting

Tuesday, Aug. 12 –
8:00 am: Up at and at’em – light breakfast, liquids
9:00 am: off to our run
10am – Arrive Chapel Area – start 10 mile loop run (6 mile if you’re new to team)
(this is a BEAUTIFUL, great run, bring a water bottle – this is REQUIRED, camera?)
1:30pm – run done, back to campground
2pm - late lunch, sandwiches, chips
2-5pm Beach time at Autrain – a river and world’s best beach, volleyball !
5:00 pm: Dinner – hot dogs and hamburgers on the fire !
6pm TEAM CAMP SURVIVOR Competition #3 – “Important XC trivia challenge”
630-830 Free time – football on beach? Swimming?
830pm TEAM CAMP SURVIVOR Competition #4 – “Do you know your teammates?”
9:00 pm: Boys team meeting
9:30 pm: Girls team meeting

Wednesday, Aug. 13.
9:00 am: light breakfast, lots of liquids
10:00 am: Potato Patch to Mosquito Run -
12:30 pm: Lunch, back at CHAPEL BEACH
2:00 pm: Beach Football game.
5:00: Dinner ON YOUR OWN IN TOWN – HAVE YOUR OWN $$$$$$$
6-8pm Free time in town – harbor, downtown - CONCERT or surprise.
8:00 TEAM SURVIVOR COMPETITION #5 “Scavenger Hunt”
8:30 Awarding of TEAM CAMP SURVIVOR TROPHY – BOYS OR GIRLS ????
9:30 Girls meeting followed by boys meeting.

Thursday, Aug 14
8:00 am: up, pack up camp, hit the road for Mackinac Island
11:00 am: In Mackinac City and to Island
12 noon: Run around Mackinac Island
2:00 pm – Lunch, and free time until we leave the Island at 5PM
5:00 pm – Ferry off Island
7:00 pm – Arrive GHS parking lots for parent pickup

FRIDAY Aug 15 NO official practice – you SHOULD run on your own

Monday Aug 18 - Friday Aug 22 Practice at 9am at ASPEN PARK !!

Monday Aug 25- Thursday Aug 28 Practice at 330pm at GHS

No pracitice Friday Aug 29th for a long Labor day weekend to ENJOY !!