Wednesday, November 18, 2009

TGIS 5k running race

April 17, 2010
TGIS 5k

Type of Race:

» ROAD RACE
» Start Time : 11am
Where:

» Gaylord
» Starts and ends at the PAVILION Main St downtown Gaylord
(corner of COURT STREET and MAIN STREET)
» 49735
Event Links:
Event Distances

•5K : RUN

Event Fee(s):

$10.00 RACE DAY REGISTRATION ONLY
(no T-shirts will be given out as this is a fundraiser for GHS XC)
SHIRTS WILL BE AVAILABLE ON SITE FOR PURCHASE SEPARATELY FROM RACE
$5.00 entry fee for ages 18 and under.

Contact:

Jeff Kalember
989-731-0969 ext 1243
kalemberj@gaylord.k12.mi.us
90 Livingston Blvd
Gaylord, Mi 49735

Comments/ Race Info:

Course follows the same route as the Alpenfest run 5km. Paved, flat, and fast course following city streets past the elk viewing area. The city pavilion is located right next to the courthouse at the Old-27, M-32 intersection.

Awards will focus on YOUNGER age groups. Age groups 10 and under, 11-13, 14-16, 17-18, 19-39, 40-49, 50+

This is a fundraiser for the GAYLORD HIGH SCHOOL XC and TRACK TEAMS.

Sunday, November 15, 2009

Banquet Xc 09

Check out this SlideShare Presentation:

Sunday, November 8, 2009

BANQUET INFO

XC ATHLETES/PARENTS bring a dessert for the banquet. 6pm GHS NOV. 12th Pick up meat boxes from fund raiser at this time, if you can't make it be sure to make other arrangements with Jill Kassuba vjkassuba@hotmail.com or phone (989) 983-3993.

GIRLS SPLITS

Kassuba Anna 6:38 6:38 6:47 20:41
Megan Borgeson 6:26 6:48 6:53 20:46
Amanda Olds 6:26 6:53 7:07 21:05
Geena Duff 6:45 6:55 7:07 21:27
Katelynn Dreyer 6:41 7:13 7:10 21:43
Dawn Pagels 6:51 7:05 7:08 21:43
Maria Warren 6:51 7:05 7:15 21:55

boys SIXTH IN THE STATE !! woot woot

Jayden Hesselink 5:20 5:32 5:28 16:50
Joe Jones 5:22 5:36 5:23 16:52
Bryan Slocum 5:21 5:36 5:33 17:04
Charlend Howard 5:26 5:37 5:44 17:21
Nate Fischer 5:26 5:47 5:53 17:41
Sean Hope 5:37 5:53 6:13 18:22
Ian Callison 5:43 6:06 6:17 18:42

Thursday, November 5, 2009

change

Change in our itinerary - WE WILL NOT RUN AT SHEPHERD, INSTEAD WE WILL WAIT AND RUN WHEN WE GET TO OUR HOTEL LIKE WE DID AT PORTAGE. YOU DO NOT NEED TO WEAR YOUR RUNNING STUFF IN TO THE VANS FOR THE RIDE DOWN IF YOU DON'T WANT TO.

Monday, November 2, 2009

and more info on state finals

http://www.mhsaa.com/LinkClick.aspx?fileticket=AZZcf454ujs%3d&tabid=142

state finals course map

http://www.mhsaa.com/LinkClick.aspx?fileticket=2HfJ73mP4_A%3d&tabid=142

STATE FINALS INFO

GHS STATE FINALS ITINERARY

FRIDAY November 6th, 2009
1130am – meet at Coach’s side door READY TO RUN, have your RUNNING CLOTHES ON.
1145 – Leave from side door by coach’ room.
2:00 – Arrive Shepherd, run workout – short 15-20 minute run with stride outs.
245 – Workout over, pack up, back on the road – Have a sack lunch ready to eat for lunch after run
415pm - Arrive at Holiday Inn Express – 2209 University Park Dr, Okemos, MI‎ - (517) 349-8700‎
Unpack, take shower, clean up, get organized
5pm – Head out to dinner @ Olive Garden by the mall – mmm good. GHS pays for your dinner.
6:30 – Dinner done, off to the mall
9:00 – Back at hotel relax, quiet time
910 – GIRLS TEAM MEETING
940 – BOYS TEAM MEETING
10:30 – In bed, lights out.

SATURDAY, NOVEMBER 7, 2009
800am – Wake up, pack, shower or wake up, shower, pack --
845am – Showered, packed, ready to head down to breakfast
845-930am – TEAM breakfast – school pays.
940 – back to rooms, check out, pack vehicles
10am – On the road to MIS and the 2009 MHSAA State Cross Country Meet
1115 – Arrive MIS – Light snack time – sandwich, banana, Gatorade, water etc.
1130 – Tent set up, bathroom stop, go buy a state finals T-shirt
12- 1245 – Team go through course, coach gets team packets, chips put on shoes
1-120 warmup, stride outs Cals, stretch etc
1:30 pm - Girls Division 2 Cross Country Finals race
1:30 boys watch girls go by then follow on warmup.
2:30pm - Boys Division 2 Cross Country Finals race
3:45 – AWARDS
4:30 – on the road to Gaylord
5:30 – stop to eat @ Lansing – Jet’s Pizza ??
7:30 - Back on the road
Other stuff…
1. Check the laces on your running shoes and spikes. Does it look like they are going to break soon? If so bring extra shoe laces.
2. Have a garbage bag for wet nasty sweaty stinky stuff.
3. Ladies – hair ties, scrunchies, whatever you call ‘em
4. I will have a cell phone 1-989-370-0924 if anyone needs to call us.
5. Bring this packet of info with you.
10pm – Home ?

The list
_____ spikes
_____ extra socks (3 pr)
_____ running pants
_____ shorts
_____ jersey
_____ warmup jacket
_____ long sleeve Tshirt
_____ nicer clothes for dinner/mall
_____ clothes for after the meet
_____ Toiletries
_____ water bottle/Gatorade
_____ sack lunch for after the workout on Friday – or are parents doing this for you???
_____ $$ - Mall, State TSHIRT, Sat. dinner
_____ camera, take some pics of the excitement
_____ CD player, music, HEADPHONES --- have music that will get you pumped up
FRIDAY DINNER and SAT. BREAKFAST IS PAID FOR BY SCHOOL.



A few things from the coach ….

1. Do not think you need to have to be a hero. Your state finals race will require a good race and that is all. Do your best, leave all of your effort on the course and be happy with it.

2. Run YOUR race. Don’t go out too fast, don’t go out too slow, don’t make silly decisions. We’ve talked endlessly about how to race. It’s time to follow through with it all.

3. Have fun. Don’t obsess about your place, your time, who beat you, who didn’t beat you. Enjoy the day, enjoy the dinner, enjoy the shopping, and enjoy the race.

4. Do NOT be distracted. On this trip we’ll go shopping, out for dinner, joke around, listen to music, and have fun. But, all the while be thinking about the real reason for this all. We’re here to perform at our best, race in the race of our lives, and take home a memory that will last a lifetime.

5. Think back over the course of the season. We’ve been many places and seen many things and what makes it so sweet is that we shared it together. No activity, no race, no run is as fun as it is if you don’t have a team to share it with.

6. Jayden – It has been a great 4 years I’ve spent with you. I’ve seen you develop from a skinny little pretty good freshman to the CONFERENCE CHAMPION. I hope that you’ve enjoy the time as much as I have.

7. Freshmen, sophomores and juniors. By making to the state finals as an underclassman you are in an elite group. You will be the leaders of our team next year. You will be taking the place of Jayden -- These are big shoes to fill. Huge shoes. But, I have confidence that you can do it. I know you can do it. These team leaders are good students, positive role models, and hard workers. That’s what successful people do to achieve greatness. Set your goals for next season and begin working toward them TOMORROW.

8. Exactly 36 years ago I set foot on the line of the STATE XC FINALS just like you are doing this week. It seems like an eternity ago, but I can remember it as clearly as if it were yesterday – I hope this day is that important for you too. I know how much preparation and training and running and focusing and commitment it has take to get you to this point. You are among the ELITE of the ELITE. Enjoy the day and enjoy your experience.

Sunday, November 1, 2009

Week workouts

STATE FINALS WEEK 2009 >>>----CC -- >

Monday – 2 mile warm, cals, high knees, 20-30 minutes easy
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, 4x400m, starting at race pace, then each one 1 second faster.
Friday – MEET AT MY ROOM AT 1130am, run at Shepherd, then to Lansing
Saturday – MHSAA DIVISION 2 STATE FINALS, girls at 130pm, boys at 230pm.
Sunday – eat lots of junk food and look at your times at mhsaa.com

Amanda, Megan, Anna, Bryan Jay-- You five are our all-regional runners, the core of our team, the leaders, and the people we rely on. Enjoy this week, enjoy this time and take it all in. A trip the MHSAA state finals is a special thing and we get to experience it as a boys and girls team together again for the first time in 6 years. You have all been together for a long time and I’m so glad you get to all experience this…

Katelynn, Joe, Charlend, Nate --- You four were ALMOST all-regional last weekend at Benzie. Soooooooo close. Luckily we have you all back next year and you will achieve the honors then!!! None of you have been to the state finals before – think of the experience as a time to LEARN what its like. It will be big, intimidating, and possibly overwhelming for you – but when you return next year, it will be a time to shine. For this year you have to just think of it as any big race – JUST LIKE PORTAGE. We’ll talk about your team goal at our team meeting on Friday night.

Geena Maria Dawn Ian Sean--- With the exception of Dawn, none of you have experienced this before. It’s a big race and a huge deal to go to the state finals, but for you its just another race like Portage. Don’t worry and don’t fret, just approach the day with the idea that you will run your best and give a great effort to help your team. Dawn – Just enjoy the experience again!



Team -- It is almost over. Many teams that have qualified for the state finals are very excited to have made it that far. Many teams have a goal of making the state finals and that’s it. They qualify and go to the finals meet with the idea that it is all fun and games and going shopping and going out to eat and watching fast runners run. They do not have a real goal at the finals race and they do not focus themselves on really putting in a good effort on Saturday. These are the teams which we will beat on Saturday. Our teams will not be state champions – we will, however, place quite well and surprise the people who make the state rankings top ten lists. We will also make people realize that the Gaylord CC tradition lives on and will continue to live on.

Yes, we will go out to eat and go shopping. But, all the time we are doing this I want you to be thinking about Saturday afternoon. Think about the effort you will put forth. Think about how far you have come and how much you have worked and how much your team needs you. We have truly become a team this year and it is very special that we can share the experience as a group – boys and girls varsity both. We are not there just to run and then go home. We are there to turn some heads and place well and kick some butt.

Saturday, October 31, 2009

HERE WE GO!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Two GHS teams qualify for the state finals at Michigan International Speedway.
Full results here http://michigancrosscountry.com/michigan_track_cross_country_forum/showthread.php?tid=1199

Girls, running their best race of the season, finished a solid 2nd place led by the All-Regional performances of Amanda Olds, Megan Borgeson, and Anna Kassuba. The best girls race of the day had to go to Katelynn Dreyer running her best race of the season finishing 18th, just 7 seconds from all-regional honors. Solid Freshman Geena Duff rounded our our varsity scoring in 34th.

The boys continued their great run and will head to MIS for the first time since 2003. They were led by the All-regional performances of Bryan Slocum in 13th and Jayden Hesselink in 14th. The solid pack of Charlend Howard, Joe Jones and Nate Fischer were only seconds behind to round out our varsity scoring. The boys strength is in our pack as we finished with a 1-5 man time difference of only 30 seconds.

Wednesday, October 28, 2009

REGIONAL INFO

here http://www.benzieschools.net/uploads/Athletics/2009%20Regional%20packet.pdf

directions, maps, time schedule, info.

bus departs GHS at 645am !!!!!!!!!!!!!!!!!!! sharp!!!!!!!!

Parents, siblings, fans, brothers, sisters, aunts, uncles, grandmas and grandpas - tomorrow for regionals the BUS and the TEAM TENT and the area RIGHT ON THE STARTING LINE will be off limits. To us, at regionals, it will be like the locker room at a FBall game or BBall game - parents aren't allowed in. Please cheer for us on the course, hug us after we run, pat us on the back if you see us during our warmup, but other than that we're in 100% focus mode. No distractions, no nuthin' !!!! We're in it to win it and we'll celebrate after its over. Please understand and cheer loudly!!!!

Sunday, October 25, 2009

regional week workouts and info

REGIONALS WEEK 2009 Here we go ! It’s time to turn it up a notch.


Monday Oct. 26th – easy 2 mile warm, CALS, HIGH KNEES then JV DONE.
Varsity easy 3 mile run, follow the coach, he’s actually going to run today.

Tuesday Oct. 27 – ROTARY INVITE – ALL EXCUSED AT 2:30pm
Varsity girls at 4pm, Varsity boys at 430pm
JV, you run in JV race – ALL boys and girls together at 5pm.
Varsity will have a special race tactic we’ll discuss Monday.

*****JV – NOTE practice is over for you, but we DO have a team dinner on Thursday. 430pm

Wednesday Oct. 28 - Varsity top 10 only.

2 mile warm, to the track

10x400m (1st one at race pace, 2nd one faster, 3rd one faster, 4th one faster, 5th one faster...etc)

Boys – Start at :75 seconds
Girls – Start at :90 seconds

Thursday Oct. 29- 2 mile warm, 20 minute run – coach leads it. TEAM MEETING.
Boys and girls together.

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

Friday Oct. 30 – 2 mile warmup, strideouts, done.



Saturday Oct. 31th – Division 2 regional 10-2 Hosted by Benzie Central (girls race @ 11am, boys @ 1230)
Bus departs 7 a.m. (I’m pretty sure)

** All regional info posted at www.benzieschools.net

Sunday OFF

Saturday November 7th – Michigan International Speedway D2 Boys and Girls State Finals.

Saturday, October 24, 2009

REGIONAL PREVIEW boys

here is FREMONT'S most recent meet results. Chip Hills course, very similar to Elk Rapids course in the way of times

DIV 1-2 Results
1 Butcher, Nick Fremont 5:20.0 16:34.31 1
2 Wharry, Nick Ionia 5:26.6 16:54.85 2
3 Hearth, Ryan Cadillac 5:27.7 16:58.27 3
4 Featherstone, Jacob Fremont 5:28.0 16:59.33 4
5 Kyle, Kevin Fruitport 5:29.0 17:02.32 5
6 Blight, Don Ionia 5:30.1 17:05.79 6
7 Sackett, Tyler Chippewa Hills 5:31.0 17:08.48 7
8 Fedewa, Tyler Spring Lake 5:31.9 17:11.36 8
9 Winter, Brandon Ionia 5:33.4 17:15.99 9
10 Kasper, Cody Ionia 5:34.4 17:19.00 10
11 Jewett, Tommy Fremont 5:35.1 17:21.26 11
12 Schuiteman, Sam Fremont 5:35.4 17:22.18 12
13 Fias, Charlie Fremont 5:35.6 17:22.80 13

14 Johnson, Luke Ludington 5:44.3 17:49.87 14
15 Shumway, Derick Chippewa Hills 5:45.4 17:53.17 15
16 Andrew, Cole Spring Lake 5:45.7 17:54.18 16
17 Spence, Bryon Ionia 5:45.8 17:54.62 17
18 Pullen, Tyler Cadillac 5:46.2 17:55.65 18
19 Villescas, Payton Spring Lake 5:47.0 17:58.32 19
20 Ferrara, John Cadillac 5:48.3 18:02.25 20
21 Montgomery, Connor Ionia 5:49.0 18:04.40 21
22 Bair, Josh Fruitport 5:49.9 18:07.08 22

Friday, October 23, 2009

ELK RAPIDS DIRECTIONS

Head out to Traverse City as you normally would. Before you get to Traverse City turn RIGHT on ELK LAKE ROAD. This will take you north about 10-12 miles and you'll come out right on the south side of Elk Rapids. Turn right and go into town, OVER the bridge, then IMMEDIATELY turn RIGHT on AMES street. Go up 5-6 blocks and turn RIGHT on HENRY Street. Then left on Buckly and right on Park street. Parking will be at the Elk Rapids Middle School and you'll walk across the street behind the High school for the start/finish.

Thursday, October 22, 2009

girls attention girls

Our competition for REGIONALS is Cedar Springs and Sparta. Here is their most recent meet on a fast course. Can we compete with this? I KNOW we can. Put yourself in this race running the best time you know you can run. then score it.
We're in it to WIN it.


5,000 Meters Varsity xshow...
1 Meredith Busman 19:22.1 Coop 12
2 Katie Weiler 19:28.3 Cedar Springs
3 Katelyn Cnossen 19:36.5 Spar 12
4 Nina Cahill 19:47.1 GRCe 11
5 Keira Jack 19:49.5 FHN 11
6 Breeann Ovokaitys 20:06.3 Cedar Springs 12
7 Melaina Bent 20:09.1 CP 9
8 Andrea Kober 20:10.1 Sparta 12
9 Kelsey Carpenter 20:24.2 GRWC 12
10 Megan Debri 20:32.2 GRWC 12
11 Olivia Quam 20:41.0 GRWC 12
12 Alaina Wier 20:49.5 CP 9
13 Amanda Balczak 21:10.7 Cedar Spings 9
14 Kelsey Thome 21:14.3 Sparta 9
15 Sarah Thimmesch 21:20.5 GRWC 12
16 Bianca Morrow 21:22.3 GRCe 11
17 Lindsay Klomparens 21:24.4 GRCe 11
18 Jace Mitcham 21:26.0 FHN 12
19 Jessica Titus 21:32.5 Cedar Springs 11
20 Madi Phelps 21:45.0 Cedar Springs 9
21 Rieley Hondalus 21:49.1 Cedar Springs 10
22 Alena Layton 21:49.6 Coop 10
23 Erica Welch 21:50.1 Coop 9
24 Natalie Klenk 21:50.5 Sparta 11
25 Amanda Ciancio 21:54.7 CP 9
26 Sommer VanDyke 21:59.9 Cedar Springs 9
27 Dayna Smith 22:01.2 Coop 12
28 Alexis Yost 22:02.9 Coop 10
29 Anna June Leikert 22:15.6 GRWC 12
30 Casey Wright 22:16.6 Sparta 9

Wednesday, October 21, 2009

boys, attention boys

D2 LP Boys
1 Ionia 100
2 Vicksburg 93
3 Grand Rapids-Forest Hills Northern 85
4 Linden 82
5T Ada-Forest Hills Eastern 77
5T Grand Rapids-West Catholic 77
7 Dexter 63
8 Williamston 57
9 Flint-Luke M Powers Catholic 53
10 Grand Rapids-Christian 42
HM Haslett 28

Guys, here are the rankings for the state of michigan, division 2. Take a close look. You are NOT ranked. You have beaten Dexter (at Portage) and Grand Rapids Christian (also at Portage). At portage you were fairly close to Grand Rapids West Catholic - THEY'RE RANKED 5TH. I don't know how this makes you feel, but to be UNranked after running so well kinda makes me a bit upset. ITS TIME TO SHOW THE STATE OF MICHIGAN WHO THE GAYLORD BLUE DEVIL BOYS ARE!!! GAME ON!

Tuesday, October 20, 2009

BOYS BNC CHAMPS, GIRLS 4th


What an amazing day for the boys. The first mile was controlled and focused. The hills were run to perfection and the last 800m overpowered the TCWest boys with some amazing finishes by the GHS runners.

Jayden - our first conference champion I believe (maybe Jordan Emmorey too?)
Joe Jones - 5th fastest time by a GHS boys in the last 7 years. All conference.
Bryan - dude, ur one tough man. 6th fastest time by GHS boy in last 7 years.
Charlend - a freshman all-conference. wow.
Nate - another freshman all-conference. wow wow.
Ian - 16th in your first varsity conference race. brother, u've got a future.
Sean - each race you get faster, and 18th in conference is awesome.
Lucas - one second from varsity means a WIN at Elk Rapids
Jake - 5 seconds from varsity means a WIN at Elk Rapids
JV boys - some of you ran your BEST times of the season on the MOST DIFFICULT course of the season. impressive. Take about 30 seconds off ur time and you have Elk Rapids. FAAAAAAAAAASSSSSSSSSST.

Girls
Megan - #1 girl and ALL CONFERENCE
Amanda - About what you ran as a freshman, which is ok, but at REGIONALS U WILL RULE
Anna 21:11 is an ok time, between ur frshman and sophomore times.
Geena - i think it was your best race of the season!
Katelynn - asthma or sick or ...? we'll get it under control.
Dawn - you're getting faster and faster ... keep it rolling
Paige - made varsity with a great time
Maria - 12th in JV race, awesome

JV girls, you girls ran with HEART and TOUGHNESS, great performances. I'll post all times at school so you can see.

Saturday, October 17, 2009

workouts for the week of OCT 19th.








GAYLORD XC OCTOBER 19-25, 2009

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 how our hard work pays off. 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 – Our goal is to beat Petoskey and Cadillac by as much as possible – preparation for regionals – and get as close to TCWest as we can.
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. TCWEST is beatable, we’ve done it twice, and we can win our FIRST CONFERENCE CHAMPIONSHIP EVER. 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.

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 big changes in our top 7 all season. Some 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 Dr. Joe Jones has the stomach flu, twists his ankle, develops chicken pox and runs poorly as a result. Trust me, she’ll still be on the varsity team for regionals and state.

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, 2x400 pace, 3x200m fast.
Friday Oct 17 – easy run with stride outs.
Saturday Oct 18 – Elk Rapids Invite – JV this is your chance to run your BEST RACE.
Sunday – OFF rest.
Monday – easy day with stride outs
Tuesday – Jvers last meet, Varsity runs at Country club and helps in the chute.

Sunday, October 11, 2009

Portage Review

Portage Invite - largest XC invitational in the midwest - over 7000 runners total.

Perfect racing conditions - 53 degrees, partly sunny great competition. http://results.active.com/pages/page.jsp?eventLinkageID=60386

All results at that link, individual and team.

Highlights - Boys were led by Jayden Hesselink's 16:50 and medal winning performance, leading his team to a 10th place finish against 8 ranked teams. At first glance a 10th place finish might not seem so great, but this firmly establishes the fact that this boys team is a threat to win our regional and finish in the top 10 at the MHSAA state finals in 3.5 weeks. The strength of the group is the miniscule 24 second time gap from our #1 to #5 runners. Joe Jones had a great race and last half mile to crack into the 16's with a 16:59, he was followed closely by Charlend Howard, Nate Fischer, and Bryan Slocum. The parity in this group is amazing. On any given day I think any of these boys can be our #1 man. A couple weeks ago at Delta Bryan was our #1, today he was #5 - he didnt have a bad day, they're just that close in ability and the pack mentality is really going to help us in the long run. Ian Callison and Jake Pasternak rounded out our team scoring with personal best times. In the JV race Sean Hope was running for a win for 2.8 miles but was nipped at the line in a sprint to the finish, still running a personal best time and placing 5th of over 300 JV runners.

Dexter and Grand Rapids Christian Boys are tied for the 8th place ranking in the STATE - Gaylord boys beat them both at Portage.

Girls - back in action and getting closer to full strength. amanda olds led the way, followed closely by Megan Borgeson. Anna Kassuba is getting back into her old racing ways, moving up to a solid 3rd position on the team. Our top 3 girls were only separated by 7 seconds, at regionals this will be a huge boost for us, with three all-regional prospects. Ever consisten Katelynn Dreyer was our 4th girl and Geen Duff rounded out varsity scoring - both these girls ran personal best times for their XC careers. Today we finally ran FAST. All season we've been on slower, tough, hilly courses with poor weather conditions - today was perfect, fast course, fast times and a step in the right direction where we need to go. I'm confident both Amanda and Anna are going to continue with huge improvements in time - they ran ok today - and be a threat for a top 5 finish individually at our regional in 3 weeks. This will be a huge boost for our team score there. Ever consistent Krystin Dreyer and Paige Hypio completed our varsity with solid times today. IN the JV girls race Gaylord stole some thunder, placing 5 girls in medal contention - Dawn Pagels (12th) and Noelle Warren (17th) led the way with times fast enough to put them on any other teams varsity top 7 group. Maria Warren, Hilary Puroll, and Nicole Wehner also earned medals for their season best performances.

XC PARENTS - fundraiser

Last week on FRIDAY i sent home our big CROSS COUNTRYFUNDRAISER for the year. This fundraiser nets us huge $$$$ and is a ton of work for Jill Kassuba (who organizes it). Please have your son/daughter make an EFFORT to sell a coupld of the meat/cheese packages. If you are not into selling things and would like to just get some $$$ donations that works too.

Your son/daughter has all the information.

JKal.

workouts for this week

WEEK 9 – OCT. 12-18, 2009 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 be race SEPARATE FROM VARSITY – the Portage people run varsity.


Monday Oct 12 -- regular practice, 2 mi warm, 45-50 minute run to Aspen and back.

Tuesday Oct. 13 - 2 mile warm, 40-60 minutes easy.

Wed. Oct 14 - @ GAYLORD COUNTRY CLUB. GET A RIDE. 2 mile warm, then 6x 3 minute drill.
2 mile cooldown

Thurs. Oct 15 - 2 mile warm, cals, easy 3-5 miles on course coach gives you.

Friday Oct. 16 - 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. 17 - Aspen Park 10am, easy run 30-60 minutes.

SUNDAY Oct. 18 - OFF, rest, everyone, no running, no raking leaves, no work, rest up.

Monday Oct 19 – easy run with strides

Tuesday Oct 20 – BIG NORTH CONFERENCE CHAMPIONSHIPS

Thursday, October 8, 2009

PORTAGE

www.portageinvite.com will have results right after races and updates if you're interested.

Wednesday, October 7, 2009

PORTAGE HERE WE COME.

GHS Portage Invite itinerary (Coach, Dreyers, Mrs. Pagels, Mr. Warren, and Kassubas and coach will be transporting athletes in vans)

FRIDAY October 9, 2009
1200 pm – excused from school, change into running clothes, get bags, pack up and leave
1215 – Leave from GHS SIDE DOOR by COACH’s ROOM.
330pm – Arrive at Gerald R. Ford Museum parking lot to RUN OUR WORKOUT, have your running stuff ON when you get into the vehicle!!!! Also, have a light snack, lunch to eat on the way down.
430pm – workout DONE, head to hotel.
440pm – Arrive at BEST WESTERN (different hotel than last year)
450pm - Checked in, head to rooms to change clothes. Shower, change clothese QUICK.
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 10
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 – Park at our usual spot.
1130-1230 – Teams go through course, coach gets team packets, chips put on shoes
1:00 pm - GIRLS Division 2 race - BOX 19 (of 42 boxes, that means 42 teams!!!!)
2:00 pm - BOYS Division 2 race
3pm – JV D2 GIRLS
4pm – JV D2 BOYS
AWARDS – varsity about 1hr after race
5:00-530pm – on the road to Gaylord
10pm 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
_____ $$ - souvenirs? Shopping money, great deals on some sale items at the race
_____ camera, take some pics of the excitement
_____ CD player, music, HEADPHONES --- have music that will get you pumped up
_____ $20 to pay for your ROOM ! – each athlete must chip in $20 for the hotel rooms, the school does not pay !!!!!
______ $$ spending money, for DINNER FRIDAY and LUNCH SATURDAY
_____ Warm weather clothes – its supposed to be a very cool weekend !!! (blankets for inside tent!!!)

Addition meet information is at WWW.PORTAGEINVITE.COM

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

Tuesday, October 6, 2009

BNC #2 boys splits

Men, we didnt run bad. TCWest just ran amazing. We had almost the exact same amount of points as we had last BNC meet. Good performance.

Name 1mi 5k Petoskey, rain, windy 45 degrees, mud - ouch
Jayden Hesselink 12 523 1730 Not ur best race, BUT still only 16 seconds from 1st place.
Bryan Slocum 11 533 1736 By far your best race ever. You can be 1st team all-conf with a good last one.
Joe Jones 11 533 1755 533 first mile means 1659 at portage and I’m not joking.
Charlend Howard 9 530 1756 What a GREAT race man. No more milk for you! 1659 at Portage!
Nate Fisher 9 530 1811 I really thought you were gonna run GREAT today, but you just
ran “ok.” I think it means the big one is gonna be at Portage.
Jacob Pasternak 10 535 1821 Wow, huge performance today Jake. Varsity at Portage!
Ian Callison 9 543 1822 Dude, that was the best race of the day. You da man.
Sean Hope 10 535 1836 Good first mile, but missing Friday hurt you I think. Run in NC?
Lucas Avenall 10 530 1845 Good first mile. You and Sean can go 1-2 at Portage JV race.
Spencer Young 12 619 1934 Top 25 at Portage JV race. 1830 is your goal.
Evan Hicks 9 557 1941 Same as Spencer, GREAT first mile Evan, nice time today.
Chris Ryan 9 614 1954 Wow, that’s a huge performance Chris. Off to Portage.
Andy Frakes 11 611 2004 No Portage, but your best time in crap conditions. 18’s by Elk Rapids
Cole Wright 11 611 2032 Nice time Cole!! Your best. Stick with ANDY!!! You can do it.
Zack Kammeyer 10 620 2053 620 first mile is 19:30 pace, your goal for Elk Rapids.
Cody Smith 11 711 2101 Very good pacing today Cody, even splits.
Logan Wickert 11 640 2146 Logan that was a tough race and you ran your best time, nice work.
Caleb Wagar 11 640 2154 640 is 20:30 pace, a good goal for Elk Rapids!!!
Jacob Henley 9 711 2246 Jake, pretty good pacing but I think you lose focus in the middle of the race, stay tough
Zac Wagar 11 711 2246 Right with Jake Mr. Zac, nice work. Good pacing.
Cole Bauman 10 714 2248 Your best time and a huge improvement. Good job.
David Mays 12 706 2249 You beat Colin! Good work man, 706 is 21:30 pace, and that’s ur goal.
Colin O’Neill 12 706 2254 Thanks for letting DMays beat u so he’d feel good about himself.
Tyler Winowiecki 11 706 2314 T-dog, nice work. You will run a 21:30 at Elk Rapids.
Jake LaBean 11 746 2450 Bean, good job. 23’s soon, then 22’s at ELK RAPIDS>
Drew Pichan 10 740 2558 Wet and cold and still not bad! Your goal is to stick with Bean.
Caleb Parker 11

BNC #2 - girls splits

Name 1mi 5k Petoskey, rain, windy 45 degrees, mud - ouch
Amanda Olds 11 624 2102 Ur back strong! And a great race today. 6:24 is on pace for 1930 at Port.
Katelynn Dreyer 9 643 2128 643 means 20:20 at Portage! 14th place means a shot at all-conference
Megan Borgeson 10 640 2131 Right with Katelynn, nice work with a 15th place finish.
Anna Kassuba 11 650 2141 You ran SOOOOOOO much better than I thought you would. Good sign
Geena Duff 9 658 2215 You have been up and down the last couple weeks. Today was down. Sat. is UP.
Krystin Dreyer 11 650 2216 6:50 per mile is 21:00 at Portage.
Paige Hypio 10 705 2225 Made the top 12 and going to Portage, wait, made the top 7 !!!!!!
Dawn Pagels 10 656 2301 JV race for you at Portage. 20:00 wins it 21:30 is top ten. Two good goals
Noelle Warren 9 710 2307 Top 15 at Portage in the JV race possibility.
Hillary Puroll 12 730 2310 Top 15 at Portage in the JV race is a possibility.
Nicole Wehner 10 730 2311 Top 15 at Portage in the JV race is a possibility.
Maria Warren 9 705 2322 Top 15 at Portage in the JV race is a possibility.
Caila Coale 10 722 2353 You handled your asthma well! 722’s is a 22:30 if you can hold pace.
Cindy Fiser 9 730 2440 After being sick last week this is a fine time. 23’s next week!!
Emily Lemon 9 730 2528 Good first mile Emily, you can be in the 23’s by the end of the season.
Allison Fischer 9 734 2609 Your best time in REAL tough conditions Allison, great work.
Abby Kassuba 9 815 2634 Your best time by a LOT and you CAN CAN CAN get 24’s soon.
Olivia Deans 9 836 3039 Great job in very tough conditions Olivia. Nice work.

Monday, October 5, 2009

BNC #2, Camp Petosega, Petoskey

XC meet TUESDAY Oct. 6th - Camp Petosega - Google Maps it!! Or go to Indian River and take M-68 towards Petoskey. About 2 miles out of town turn LEFT on Independence Rd. which then swings left (south) and becomes REAMS road. Go a mile or two then RIGHT on Pickerel Lk Rd. Then Right on BARNES, then follow signs! 4pm girls, 440pm boys.

Saturday, October 3, 2009

Week 9

Week NINE – PORTAGE WEEK – 2009 GHS XC

Monday – 2 mile warmup, cals, easy 3-6 miles, 4x100m stride outs at end
Tuesday - Race at 4pm (ALL GIRLS TOGETHER), 4:40pm (ALL BOYS TOGETHER)
Bus departs GHS at 1:30pm SHARP, excused 1:15 BYO FOOD, DRINKS
Wednesday – Aspen 2 mile warmup, full 6 mile loop EASY.
Thursday – 2 mile warm, 8x400m on track at race pace. 2 mile cool
Friday – Top 12 from Tuesday go to Portage, we leave GHS at NOON. More info to follow.
Saturday – Portage Invitational, the largest XC meet in the STATE OF MICHIGAN. Those of you not going to Portage think about a 5k time trial on your own or think about going over to Traverse City for a 5k XC race on the Vasa trail. www.runmichigan.com calendar has all the information.
Sunday – off or easy longer run on your own.


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

Boys – TCWest is going to be gunning for you. They’ll be racing strictly to beat you. They have improved and last Saturday they went 16:50, 17:00, 17: 15, 17:20, 17:25. Pretty fast. BUT, that’s about where I’d expect us to be too. Every place will count, a tie could happen – then it goes to the 6th man. If our #6 and #7 men beat their number 5 man, that could be the difference between winning and losing. IF we win this conference meet then we only need a 2nd in the final meet to assure ourselves of at least a tie for the conference championship. Winning Tuesday is big.

Girls – Amanda and Anna are back. We’re going to get a good warmup, be EARLY for the race, stretch and be ready to race. TCWest and Alpena both think they can beat us easily, lets show them that’s NOT the case. Get out after them, race, run hard and focus. Remember, if you had a bad race at the first conference meet then today is even more important – and Gaylord Girls run their best when its really on the line. I have faith and confidence in each and every one of you girls. You are tireless workers and fierce competitors. Get out after it on Tuesday.

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. Both the boys AND the girls race will have 7 or 8 of the TOP TEN TEAMS IN THE STATE. This is big time competition.

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. This is also a GREAT prep for our state finals. The trip here goes EXACTLY like our state finals. Routine !! You need $20 for the hotel and your own $$$ for Friday dinner and Saturday lunch. We will pay for your breakfast on Saturday.

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.

REST and run

Long week, big miles, I'm tired. Take one day off this weekend people but BE SURE TO RUN ONE DAY TOO. EASY SHORT 25-40 minutes to loosen up the legs. Remember, Tuesday is our next BNC meet against the TC's, Cadillac, Petoskey and Alpena.

Tuesday, September 29, 2009

Sunday, September 27, 2009

workouts for the week


REMINDER -- >> WE'RE AT ASPEN PARK ON MONDAY, BE SURE TO GET A RIDE THERE, COME TO MY ROOM IMMEDIATELY AT 2;40 IF YOU NEED A RIDE.



GAYLORD XC WEEK 8 WORKOUTS SEPTEMBER 28 TO OCTOBER 4, 2009

Can you believe it was SEVEN weeks ago when we were at TEAM CAMP in the U.P.????
Can you believe we only have 4 weeks from this Saturday until REGIONALS???

Monday – LONG RUN, 6-12 miles. We will do this run at ASPEN PARK, PLEASE MAKE SURE AND GET A RIDE THERE!!!! 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 HILL workout. 8x short hill, fast legs, quick turnover, and POWER. 2 mile cool down

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

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

We will meet ON THE TRACK AT 330pm 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, 1xmile HARD, faster than race pace, show me what you got. Then 4x800m HARD and FAST, then 2x400m FAST. Then an easy 2 mile cool down.

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

Sunday – I’d prefer you take the day off. Rest your weary body.



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. For the next couple weeks just keep thinking FREMONT, FREMONT, FREMONT. A regional CHAMPIONSHIP is a possibility, but only if we FOCUS and WORK. This would be first GHS boys regional championship since 1996.

Gals – win #17 in a row at Delta. I see some people beginning to shift gears and REALLY race. Outstanding. I also think we have some changes in store for our top 7 – this is a good thing, it keeps everyone working hard and focusing. Regional Championships are not “given” away, they are earned by working very hard, like u gals do.

Saturday, September 26, 2009

Delta splits, comments

Name
1mi
2mi
Total
DELTA INVITE 60deg, perfect conditions
Bryan Slocum 11
507
528
1035
#1 man, 3rd fastest time by GHS runner in last 6 years, dat’s fast.
Jayden Hesselink 12
512
526
1038
Sick and still 5th fastest time by GHS runner in last 6 years. YES!
Joe Jones 11
507
533
1040
Don’t eat the muffins. But STILL 6th fastest time in last 6 years!!!
Nate Fisher 9
516
529
1045
In 2 years you win this race man. GREAT time.
Charlend Howard 9
516
529
1045
By far your best race of the season Charlend, and more to come.
Lucas Avenall 10
520
550
1110
Solid 6th man and 24 seconds ahead of last year.
Jacob Pasternak 10
520
550
1110
5th in JV race and ONE MINUTE faster than last year. Wow.
Ian Callison 9
527
536
1123
Top 10 in JV race is sweeeeeeet, and that’s Jaydens time from last year.
Sean Hope 10
542
603
1145
Sick, took it easy and still very close to last years time.
Spencer Young 12
540
606
1146
Beat last years time by 17 seconds Spencer, excellent race
Evan Hicks 9
547
609
1156
This time beats Joe Jones time from last year !!!!!!!! YES, ur good.
Andy Frakes 11
600
602
1202
This time last year would have been 6th man on varsity Andy, impressive
Chris Ryan 9
552
610
1202
Read what I wrote to Andy!!
Cole Wright 11
552
622
1214
Cole you are officially RACING now! Excellent first mile.
Zack Kammeyer 10
613
617
1230
BEAT LAST YEARS TIME BY OVER A MINUTE!! YES!!
Caleb Parker 11
615
631
1246
Great first mile, SUB 20 minutes by Elk rapids Caleb!!!
Jacob Henley 9
628
642
1310
Stick with Caleb and you’re sub 20 minutes soon! Great job jake!
Cole Bauman 10
633
642
1315
You have improved soooooo much cole, nice job today.
Logan Wickert 11
638
701
1339
Great sprint at the end Logan, you are doing great, good first mile.
Colin O’Neill 12
638
701
1339
Its good to be the king.
David Mays 12
638
705
1343
Don’t let the king beat you in the sprint next time D.Mays. GREAT first mile!!!
Drew Pichan 10
700
659
1359
Great even splits Drew, you CAN go out harder though!
Jake LaBean 11
720
727
1447
Best sprint finish on the team Jake, nice work!!

DELTA SPLITS, comments

Delta Invite 60 degrees perfect conditions
Katelynn Dreyer 9
606
639
1245
#1 girl, with a GREAT time, GOOD first mile too!!
Megan Borgeson 10
615
637
1250
#2 girl, medal and top 20 finish
Krystin Dreyer 11
615
637
1252
BEAT LAST YEARS TIME BY 30 seconds, that’s huge
Geena Duff 9
617
638
1255
Each week you get better and better and better, that’s what its all about
Noelle Warren 9
635
651
1324
#5 GIRL !! WOW, and you WON THE RACE< AMAZING !
Maria Warren 9
641
655
1336
#6 girl, varsity points, 3rd overall in JV race, who could ask for more.
Anna Kassuba 11
641
`656
1337
UR BACK!!!!!!!!!! YES !!!!!!!!!
Dawn Pagels 10
632
705
1337
Only 30 seconds behind last years time, you CAN run a sub 20 yet.
Hillary Puroll 12
635
709
1344
You beat Savannah Hypios time last year by 15 seconds!! Impressive
Nicole Wehner 10
642
704
1346
5th overall in JV race, huge performance.
Cindy Fiser 9
708
728
1436
Your best first mile ever, by far! Nice work, good time
Emily Lemon 9
706
734
1440
GREAT first mile Emily, you will be 22’s by end of season
Allison Fischer 9
748
755
1543
Great even pacing Allison, you went out hard and held on tough!
Abby Kassuba 9
752
754
1546
BY FAR your best race of the season so far Abby, close to Allison.
Olivia Deans 9
834
909
1745
Next 5k we run you’ll be in the 27’s I think, great job Olivia!

Thursday, September 24, 2009

FBall Run and Delta info

Bus leaves GHS at 745am Friday for football run.
We will return to GHS about 630pm, game starts at 730pm.
If you are NOT in the football run meet us on the hill behind the junior parking lot and you can participate in running the ball into the game.

Delta - Bus departs at 715am.
Girls JV race 1040am
Boys JV race 11am
Girls Varsity 1140am
Boys Varsity 12noon

Bus should get back to GHS about 3pm or so.
Directions - south on I-75 (120 miles) to exit for M-84, Saginaw Road (Exit 160)
Stay on this road south for about a quarter mile then turn RIGHT ON DELTA ROAD. Go 2 miles and ur there.

Tuesday, September 22, 2009

BNC #1 @ TCWest

BOYS 1st place OVERALL - DANG !!!!!!!!!!!!!!


Jayden Hesselink 12
533
550
540
1736
Joe Jones 11
540
601
546
1802
Nate Fisher 9
535
615
557
1822
Bryan Slocum 11
541
612
600
1828
Lucas Avenall 10
535
619
616
1847
Charlend Howard 9
535
618
624
1852
Sean Hope 10
535
615
622
1900
Ian Callison 9
554
621
625
1913
Spencer Young 12
621
647
638
2026
Evan Hicks 9
619
641
700
2037
Andy Frakes 11
640
644
700
2102
Chris Ryan 9
650
705
646
2121
Cole Wright 11
630
705
713
2128
Cody Smith 11
645
720
730
2215
Caleb Parker 11
653
719
730
2222
Caleb Wagar 11
702
738
722
2242
Logan Wickert 11
706
734
744
2304
Tyler Winowiecki 11
741
734
724
2311
Cole Bowman 10
722
744
751
2337
Jacob Henley 9
720
755
745
2340
Colin O’Neill 12
730
800
732
2342
David Mays 12
730
801
733
2344
Zac Wagar 11
741
750
748
2359
Drew Pichan 10
800
844
805
2529
Jake LaBean 11
826
839
820
2603

BNC 1 @ TCWest

Katelynn Dreyer 9
702
711
704
2157

Megan Borgeson 10
702
718
728
2228

Geena Duff 9
709
732
737
2258

Krystin Dreyer 11
715
736
730
2301

Hillary Puroll 12
715
734
744
2313

Dawn Pagels 10
715
738
807
2340

Paige Hypio 10
715
746
802
2343

Maria Warren 9
735
745
753
2353

Noelle Warren 9
715
744
843
2422

Nicole Wehner 10
728
825
823
2450

Emily Lemon 9
800
827
855
2602

Cindy Fiser 9
821
839
850
2629

Allison Fischer 9
838
907
904
2729

Abby Kassuba 9
901
932
941
2854

Saturday, September 19, 2009

workouts for Sept 21-27


XC WORKOUTS – WEEK OF September 21-27, 2009 - Week 7 REST WEEK

Monday - Easy short day with 2 mile warm, cals, high knees, 25-40 minute run, then to football field for 4x 100m stride outs.

Tuesday – FIRST BNC MEET AT TCWEST, DIRECTIONS ARE ON GHSXC WEBSITE
The best of your first two BNC races count towards all-conference honors.
Girls race first at 4pm, boys at 430pm. Bus departs GHS at 130pm I think.

Wednesday – 2 mile warm, easy distance run.

Thursday – 2 mile warmup, cals, then to the track 8 x 400m AT RACE PACE NO FASTER.
I will give you a time to run, it is your race pace, do not, I repeat, do NOT go faster.

Friday – HOMECOMING FOOTBALL RUN, depart GHS at 745 for TCWEST !!

Saturday – DELTA INVITATIONAL – bus departs GHS EARLY.

Sunday – Go getters --- easy distance run, everyone else, day off.

Monday – BIG DISTANCE DAY, be ready for it.


Last week was a tough week!! But, the good news is…. This is the week where your hard work pays off. Your first BNC meet against Petoskey, Cadillac, TCCentral, TCWest and Alpena is at a new course, be sure to make a note of sharp turns, hills, and race strategy as you go through the course with your team. Mentally prepare for it.

Delta on Saturday – To me, this is one of the most important meets of the season behind Regionals and the State Finals. It is the point in the season where we REALLY focus on RACING. FAST. Get our hard, get out front, and just hold on. It’s the flattest fastest course ever invented and you won’t “die” if you go out fast – its only 2 miles!! After all of our miles, its going to be easy. Girls have won this meet 21 of the last 22 years and the last 16 in a row. Boys lost to Ogemaw by 4 points last year but have won this meet 17 of the last 22 years. Lets do it!!!!!!!!!!!

WEEK RECAP ---

Guys – You could be the conference champions on Tuesday. You could be 4th place. It is going to be that tight. Petoskey will be at full strength with their #1 man, TCC and TCWest are also tough. GHS boys have NEVER won a conference race. You could be the first. The BNC meet on TUESDAY will determine our varsity top 7 for DELTA. Delta is the first race of the season for a SEPARATE varsity and JV race.
Gals – the BNC race on Tuesday is going to be very very competitive. TCCentral is #3 in the state in Class A (division 1) TCWest is MUCH improved and close to being a top 10 team in division 1. Alpena has two VERY good runners up front, but not much after that. If we can beat TCWest we will have had a GREAT day. If we get 3rd we’ll be about where I’d expect. Lets just get through the day, get some all-conference honors and focus on DELTA.
PS. That's me in the mud run last year when you all kicked my butt, and don't ask if the "old guy" in the picture beat me.

Friday, September 18, 2009

boys 3x1 mile intervals

sunny, nice, perfect conditions, GREAT job men, GHS track

Joe Jones 11 505 508 459 1512
Jayden Hesselink 12 505 509 459 1513
Nate Fisher 9 507 512 507 1526
Bryan Slocum 11 510 522 506 1538
Charlend Howard 9 511 517 516 1544
Jacob Pasternak 10 516 518 516 1550
Lucas Avenall 10 512 523 524 1559
Sean Hope 10 507 530 540 1617
Ian Callison 9 532 529 523 1624
Spencer Young 12 544 542 546 1712
Evan Hicks 9 540 552 554 1726
Chris Ryan 9 550 600 555 1745
Andy Frakes 11 551 559 607 1757
Zack Kammeyer 10 553 613 555 1801
Cody Smith 11 553 602 609 1804
Josh 10 553 609 610 1812
Cole Wright 11 602 620 620 1844
David Mays 12 612 626 621 1859
Cole Bowman 10 613 634 621 1908
Caleb Wagar 11 626 620 626 1912
Colin O’Neill 12 626 632 622 1922
Logan Wickert 11 636 636 650 2002
Tyler Winowiecki 11 614 654 656 2004
Zac Wagar 11 636 650 644 2010
Drew Pichan 10 652 706 719 2121
Caleb Parker 11 553 624
Jake LaBean 11 651
Jacob Henley 9 612 624

girls 3x1 mile intervals times

full recovery, on the track, nice times ladies.

Anna Kassuba 11 614 608 610 1832
Megan Borgeson 10 618 625 610 1853
Geena Duff 9 619 625 625 1909
Kaitlyn Dreyer 9 618 632 620 1910
Krystin Dreyer 11 618 630 627 1915
Dawn Pagels 10 621 634 625 1920
Nicole Wehner 10 622 646 638 1946
Noelle Warren 9 636 655 646 2017
Paige Hypio 10 647 655 646 2028
Maria Warren 9 652 701 642 2035
Emily Lemon 9 704 720 716 2140
Cindy Fiser 9 708 723 716 2147
Allison Fischer 9 708 729 723 2200
Abby Kassuba 9 800 824 807 2431
Olivia Deans 9 805 831 822 2458

Monday, September 14, 2009

NEW DIRECTIONS TO TCWEST Sept 22nd.

Race on Sept. 22 - Tuesday

TC west has changed to a new CC course. Directions - go to TC as u normally would, go through town all the way past both bays on M-72, turn south on M-37, go a couple blocks and turn RIGHT (west) on Randolph Street. Follow this to the end - about 1.5 miles. This is a little downhill ski area named Hickory Hills. Girls (ALL) race at 4pm, Boys (ALL) at 430.

This Conference race counts as 25% of our team score in the conference. Individually, your best of the first two count together with the final race to determine "All-conference" honors.

The kids will receive a sandwich, gatorade and fruit/chips IF they went to team camp. We had $200 left over from team camp so these athletes will get the lunch. If you want a lunch and DID NOT GO TO TEAM CAMP please plan on bringing $3 to cover the cost. Wouldn't hurt to bring some your own snacky type foods for pre/post race too.

should be home about 8pm or so.

Here is a link to the map of the course - fyi - http://www.usatf.org/routes/view.asp?rID=318216

Sunday, September 13, 2009

week workouts sept 14-20

XC WORKOUTS – WEEK OF September 14-20, 2009 - BIG MILEAGE WEEK

Monday - BIG MILEAGE DAY – 2 mile warm, 2 miles to Doumas, get a drink, 1 mile to Aspen, 2 miles ON TRAILS HARD, 1 mile to Doumas, get a drink, 2 miles to GHS. 10 miles total for top group, 8 for next group, 7 for next group. Your goal is to RUN it all.

Tuesday – 2 mile warmup, cals, high knees, 3-6 miles EASY.

Wednesday – 2 mile warmup, cals, 2 miles easy, 3xhill (new one) 2 miles easy.

Thursday – 2 mile warmup, cals, 3-6 miles easy.

Friday – warmup run to AYSO, cals, 3x1 mile HARD on grass, 3 mile cool.

Saturday – YOU NEED TO RUN, SERIOUSLY, YOU NEED TO RUN. 30-80 MINUTES EASY.
IF YOU DON’T WANT TO DO IT SATURDAY, DO IT SUNDAY.
I will be at Aspen Park at about 6pm to run.

Sunday – OFF REST – I’d prefer EVERYONE take the day off no matter who you are.
If you didn’t run on Saturday I will be at Aspen Park at 10am to run.

Monday – easy day

TUESDAY – FIRST Big North Conference Race at TCWEST – CC course is at a NEW LOCATION, NOT TC WEST HIGH SCHOOL. I will post directions on the ghs xc website and facebook.


WEEK RECAP ---

I will be honest – after the TOUGH hill workout on Thursday I thought we’d have really dead legs at the MUD RUN and not run so well. MAN WAS I WRONG, YOU PEOPLE RAN GREAT!!!!!!!!!!!!!!!!!

Girls – That Dearborn team was tough but you were not far behind them and I think we could have been a lot closer. A few of our scoring runners didn’t have quite the race they could have – and this is a good thing – it means we have a LOT more speed in us yet. You absolute beat Cadillac and Petoskey by a huge margin too. Nice work. You gals are doing great. Right now our competition for regionals will be a team we don’t really know – Sparta – they are TOUGH right now with one girl in the 19’s and all others in the low 20’s already. Think fast and we can catch them.

Guys – The best finish EVER at the Mud Run for a GHS team. Impressive. Good times, well done. BUT, Petoskey is right behind us. They were without their #1 man AND they were only 30 seconds behind us. We need to keep working hard, focusing, and going FAST when I say FAST, and easy when I say EASY. I notice some of you prefer not to run with the groups that you are close to in races. If you are a varsity top 7 guy you should be doing your long easy runs with the varsity group. It will help you in the long run.

The BNC meet on TUESDAY will determine our varsity top 7 for DELTA. Our first BIG TEST at a meet that has always been hugely important for us.

Saturday, September 12, 2009

girls splits

Name 1st 2nd 3rd 5k

Amanda Olds 11 641 725 642 2118
Anna Kassuba 11 707 723 643 2153
Katelynn Dreyer 9 655 730 654 2159
Megan Borgeson 10 655 730 657 2202
Krystin Dreyer 11 720 741 703 2244
Dawn Pagels 10 658 734 753 2255
Geena Duff 9 657 751 730 2258
Hillary Puroll 12 722 807 731 2340
Paige Hypio 10 705 813 756 2354
Nicole Wehner 10 705 823 748 2356
Maria Warren 9 734 828 825 2507
Cindy Fiser 9 748 834 808 2514
Emily Lemon 9 745 843 810 2518
Allison Fischer 9 820 926 851 2717
Abby Kassuba 9 842 948 917 2827
Olivia Deans 9 928 1130 1120 3322
Sarah Drummond 11
Molly Lindholm 10
Caila Coale 10
Noelle Warren 9

boys splits

Name 1st 2nd 3rd 5k
Jayden Hesselink 12 532 608 530 1746
Joe Jones 11 539 618 550 1820
Bryan Slocum 11 557 624 535 1831
Nate Fisher 9 555 630 550 1848
Charlend Howard 9 555 630 600 1858
Jacob Pasternak 10 600 640 610 1927
Sean Hope 10 555 630 631 1933
Ian Callison 9 600 646 620 1942
Lucas Avenall 10 600 658 650 2023
Spencer Young 12 622 708 623 2025
Chris Ryan 9 627 715 633 2055
Evan Hicks 9 620 720 639 2059
Andy Frakes 11 630 714 650 2107
Cole Wright 11 630 720 658 2122
Cody Smith 11 630 730 710 2145
Zack Kammeyer 10 650 738 642 2150
Caleb Parker 11 653 747 703 2223
Caleb Wagar 11 700 750 700 2228
Cole Bowman 10 715 810 709 2314
Colin O’Neill 12 720 824 703 2327
Zac Wagar 11 720 820 718 2329
David Mays 12 721 823 710 2331
Jacob Henley 9 705 824 740 2348
Logan Wickert 11 715 822 740 2356
Tyler Winowiecki 11 740 830 734 2417
Drew Pichan 10 742 828 742 2427
Jake LaBean 11 810 934 840 2704
Doug Tyran 12
Wade McMillion 11
Plumstead
Wolverine Jake

Wednesday, September 9, 2009

Charlevoix info

7am bus departure from the front of the school.

930am - junior/senior girls
10am - junior/senior boys
1030am - freshmen/soph girls
11am - freshmen/soph boys

1130am - open race, open to anyone
12noon - middle school race
1230- awards, medals to top 10 in each race, top 3 teams get trophies
1pm - on the way home.
2pm - back in Gaylord

Directions -- The course is European style XC with hay bale jumps, barriers, and MUD. Directions – go out of town west on M-32 to East Jordan, then take M-66 into Charlevoix, turn LEFT at the first light at the intersection of M-66 and M-31. Go south on M-31 about 200 yard then turn immediately left on Marion Center Road (C-65). Continue on along for about 1.5 miles to Charlevoix High School.

Monday, September 7, 2009

Workouts for the week of Sept 7-13

XC WORKOUTS – WEEK OF September 7-13, 2009

Monday - Hope you ran on your own easy

Tuesday – 2 mile warmup, cals, high knees, 1.5 miles easy, 5x HILL, 2-4 mile cool

Wednesday – 2 mile warmup, cals, 4 mile loop coach gives you.

Thursday – 2 mile warmup, 2x1 mile ON GRASS, 2 mile cool

Friday – 2 MILE WARMUP, CALS, HIGH KNEES, 3-6 MILES WITH COACH

Saturday – CHARLEVOIX MUD RUN, BUS LEAVES EARLY, NOT SURE WHAT TIME YET.
FRESHMEN BOYS AND GIRLS FIRST, THEN SOPH, JUNIORS, SENIORS

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


WEEK RECAP ---

Did you know that on Monday the SEASON is 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 Clare. 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. Tuesday 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.

Girls – We’re not going to be state champions this year, but we’re going to be good. Just like the boys there is going to be a battle for our top 7 runners. This is the sort of the season where our depth is going to be our strength. We need to keep our top 5 as CLOSE as possible to each other.

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 5, 2009

sweet video...

Guess where this is for a free slurpee.

Thursday, September 3, 2009

clare splits BOYS

Name 1mi 2mi 3mi 5k

Jayden Hesselink 12 519 544 547 1723
Joe Jones 11 533 558 558 1805
Bryan Slocum 11 532 558 607 1811
Nate Fisher 9 540 557 605 1817
Charlend Howard 9 540 557 614 1826
Sean Hope 10 546 614 610 1842
Lucas Avenall 10 546 614 610 1842
Jacob Pasternak 10 547 616 638 1915
Ian Callison 9 545 620 636 1917
Spencer Young 12 606 649 700 2030
Evan Hicks 9 617 652 715 2103
Zack Kammeyer 10 628 702 705 2111
Cole Wright 11 632 652 710 2113
Andy Frakes 11 641 645 723 2125
Cody Smith 11 641 645 730 2131
Chris Ryan 9 618 629 714 2141
Caleb Parker 12 614 709 750 2151
Jacob Henley 9 645 724 725 2212
Caleb Wagar 11 659 731 730 2239
Tyler Winowiecki 11 708 729 742 2253
Colin O’Neill 12 700 742 733 2255
David Mays 12 700 742 740 2300
Cole Bowman 10 702 730 748 2300
Logan Wickert 11 708 744 818 2346
Zac Wagar 11 731 755 750 2355
Drew Pichan 11 734 815 838 2503
Jake LaBean 11 809 934 940 2803
Doug Tyran 12 823 945 945 2832

Clare splits - girls

Name 1mi 2mi 3mi 5k

Anna Kassuba 11 649 659 653 2116
Amanda Olds 11 639 701 730 2143
Kaitlyn Dreyer 9 646 724 731 2221
Megan Borgeson 10 657 733 730 2239
Dawn Pagels 10 657 733 750 2254
Krystin Dreyer 11 649 735 755 2256
Hillary Puroll 12 633 733 755 2302
Noelle Warren 9 659 741 750 2310
Paige Hypio 10 653 737 810 2319
Geena Duff 9 653 740 818 2331
Nicole Wehner 10 659 752 817 2348
Caila Coale 10 700 820 857 2437
Maria Warren 9 719 800 850 2448
Emily Lemon 9 731 821 817 2507
Cindy Fiser 9 729 825 846 2520
Allison Fischer 9 810 904 925 2719
Abby Kassuba 9 845 916 1005 2849
Olivia Deans 9

Tuesday, September 1, 2009

week workouts for Sept 14-20

XC WORKOUTS – WEEK OF September 14-20, 2009 -
BIG MILEAGE WEEK

Monday - BIG MILEAGE DAY – 2 mile warm, 2 miles to Doumas, get a drink, 1 mile to Aspen, 2 miles ON TRAILS HARD, 1 mile to Doumas, get a drink, 2 miles to GHS. 10 miles total for top group, 8 for next group, 7 for next group. Your goal is to RUN it all.

Tuesday – 2 mile warmup, cals, high knees, 3-6 miles EASY.

Wednesday – 2 mile warmup, cals, 2 miles easy, 3xhill (new one) 2 miles easy.

Thursday – 2 mile warmup, cals, 3-6 miles easy.

Friday – warmup run to AYSO, cals, 3x1 mile HARD on grass, 3 mile cool.

Saturday – YOU NEED TO RUN, SERIOUSLY, YOU NEED TO RUN. 30-80 MINUTES EASY.
IF YOU DON’T WANT TO DO IT SATURDAY, DO IT SUNDAY.
I will be at Aspen Park at about 6pm to run.

Sunday – OFF REST – I’d prefer EVERYONE take the day off no matter who you are.
If you didn’t run on Saturday I will be at Aspen Park at 10am to run.

Monday – easy day

TUESDAY – FIRST Big North Conference Race at TCWEST – CC course is at a NEW LOCATION, NOT TC WEST HIGH SCHOOL. I will post directions on the ghs xc website and facebook.


WEEK RECAP ---

I will be honest – after the TOUGH hill workout on Thursday I thought we’d have really dead legs at the MUD RUN and not run so well. MAN WAS I WRONG, YOU PEOPLE RAN GREAT!!!!!!!!!!!!!!!!!

Girls – That Dearborn team was tough but you were not far behind them and I think we could have been a lot closer. A few of our scoring runners didn’t have quite the race they could have – and this is a good thing – it means we have a LOT more speed in us yet. You absolute beat Cadillac and Petoskey by a huge margin too. Nice work. You gals are doing great. Right now our competition for regionals will be a team we don’t really know – Sparta – they are TOUGH right now with one girl in the 19’s and all others in the low 20’s already. Think fast and we can catch them.

Guys – The best finish EVER at the Mud Run for a GHS team. Impressive. Good times, well done. BUT, Petoskey is right behind us. They were without their #1 man AND they were only 30 seconds behind us. We need to keep working hard, focusing, and going FAST when I say FAST, and easy when I say EASY. I notice some of you prefer not to run with the groups that you are close to in races. If you are a varsity top 7 guy you should be doing your long easy runs with the varsity group. It will help you in the long run.

The BNC meet on TUESDAY will determine our varsity top 7 for DELTA. Our first BIG TEST at a meet that has always been hugely important for us.

Clare

Wed, Sept 2nd - - - >> south on I-75, then 127 (towards Lansing not Detroit) to Mannsiding Road just after the exits for Harrison(about 40-45 mile south of Grayling). Exit and go left (east) Watch for signs to Mid- Michigan Community College - or use google maps. Freshman (all) at 4pm, the soph, then jrs., then seniors. Supposed to be 75deg, kinda warm, be hydrated! coach

Saturday, August 29, 2009

Next week workouts and Clare info and pics and ...

Week 4 – Gaylord High School Cross Country 2009

Monday August 31 – 3:15pm Coach’s room at GHS – room 120, come in side door I’ll have it open.
Distance Day – 2 mile warm, Cals, High Knees, LONG run to Aspen.
2 mile tempo run at Aspen, then back to GHS.

Tuesday September 1st – 3:15 Coach’s room at GHS - Easy day and we will hand out uniforms.
Easy 2 mile warmup, Cals, Easy shorter run.

Wed Sept 2nd – MEET AT CLARE – Directions for parents in the parent packet your son/daughter brought home. Bus will depart at 1:30pm and we will have our TEAM PICTURES at 1pm – show up BEFORE 1pm WITH YOUR UNIFORM ON. Races start at 4pm with FRESHMEN first, then sophomores, juniors and seniors last. Bring a snack and a Gatorade/powerade. Mrs. Kassuba will provide a sandwich for after the meet from TEAM CAMP leftovers. If you’re a big eater, bring more for yourself. Back to GHS about 8pm.

Thursday Sept. 3rd – 3:15pm Coach’s room 2 mile warm, cals, distance run.

Friday Sept. 4th – 9am ASPEN 2 mile warm, 2 mile tempo, Scavenger HUNT, cooldown.

Saturday – No practice but RUN ON YOUR OWN 3-10 miles easy.

Sunday – OFF or on your own easy run.

Monday – Sept. 7th – LABOR DAY – no practice, but RUN ON YOUR OWN. Easy 3-8 miles.

Tuesday Sept. 8th – This will be a LONG distance day.

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 Clare Race 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. Three years ago 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.

Friday, August 28, 2009

Girls Time Trial Aug 28 Friday

A perfect 58 degrees, no wind, great conditions for our 2x1 mile time trial. You all had a GREAT second mile, good effort, good focus and working hard. After the workout I saw some faces that were smiling and happy - you were proud of your performance and you should be. I also saw some faces that didn't look so happy - maybe you weren't happy with your time or you've not been feeling 100%. For those of you who weren't happy there are two things to remember --- > A. Great runners are MADE in the summer, run your summer miles and don't do the bare minimum to get by, go long, go hard, go easy, but run run run. B. Remember its a LONG season, you will improve, you will get fast, and the competition for our top 7 is going to be awesome. Its still TWO MONTHS until you need to be at your best. That's a long time. Patience patience and a good hard work ethic.

1. Anna Kassuba 603/603=1206
2. Krystin Dreyer 602/605=1207
3. Megan Borgeson 605/611=1216
4. Katelynn Dreyer 615/624=1239
5. Dawn Pagels 631/629=1249
6. Hilary Puroll 630/630=1300
7. Geena Duff 631/631=1302
8. Paige Hippo 631/635=1306
9. Noelle Warren 636/632=1308
10. Nicole Wehner 635/649=1324
11. Maria Warren 651/655=1346
12. Cindy Fiser 651/705=1356
13. Emily Lemon 659/704=1403
14. Allison FisCher 720/704=1424
15. Abby Kassuba 740/812=1552
16. Olivia Deans 840/855=1725

Time Trial Aug 28 - Friday BOYS

A perfect 58 degrees, no wind, great conditions for our 2x1 mile time trial. You all had a GREAT second mile, good effort, good focus and working hard. After the workout I saw some faces that were smiling and happy - you were proud of your performance and you should be. I also saw some faces that didn't look so happy - maybe you weren't happy with your time or you've not been feeling 100%. For those of you who weren't happy there are two things to remember --- > A. Great runners are MADE in the summer, run your summer miles and don't do the bare minimum to get by, go long, go hard, go easy, but run run run. B. Remember its a LONG season, you will improve, you will get fast, and the competition for our top 7 is going to be awesome. Its still TWO MONTHS until you need to be at your best. That's a long time. Patience patience and a good hard work ethic.

Boys -

1. Jayden 507/506= 1013--
2. Dr. Joe Jonas 510/507=1017--
3. Nate Fischer 513/507= 1020--
4. Bryan Slocum 513/513=1026--
5. Charlend 520/514=1034--
6. Sean Hope 518/518=1036--
7. Lucas 524/530=1054--
8. Jake Past 527/535=1102--
9. Ian 530/533=1103--
10. Spencer 546/548=1134--
11. Chris Ryan 547/553=1140--
12. ZACK KAMMEYER 547/555=1142--
12. Frakes 5501/557=1147--
13. Evan Hicks 550/559=1149--
14. Jake Henley 551/559=1150--
15. Cody Smith 556/606=2102--
16. Cole Wright 605/609=1214--
17. Caleb Wags 613/605=1218--
18. Cole Bowman 626/628=1254--
19. Zac Wags 630/635=1305--
20. DMays 633/635=1308--
21. Logan 634/640=1314--
22. Colin 635/641= 1316--
23. Tyler Win 640/635=1315--
24. DrewP 730/634=1404--
25. DougTyran 737/718=1455--
26. Bean 732/750=1522--

Sunday, August 23, 2009

week workouts

Gaylord XC 2009 Week 3 workouts** Every day starts with 2 miles easy, cals, high knees.

Monday August 24th Distance day – 6-9 miles

Tuesday EASY DAY 3-6 miles

Wednesday Hill DAY – 2 miles easy, 8x hill, 3 miles easy

Thursday EASY DAY – 3- 6miles easy

Friday 1 mile easy, 2 mile time trial, 3 miles easy

Saturday on your own – off or easy 3-9 miles

Sunday OFF

Summary…This week is more base building and more miles. It is the part of the season where you legs are a little tired and you need more sleep. You are nowhere near your peak or best race yet.Next week is a fun week. The CLARE INVITE is a race where you will get a chance to run on a fast, shaded XC course against your OWN GRADE ONLY. This week is the most boring part of the season. No races, no beaches, no team camp, all work.But, next week it starts. The racing, the winning, the fast times.

Friday, August 21, 2009

time trial results GIRLS

GIRLS - NICE PACK UP FRONT, that's what we NEED !!!

1. amanda olds 600
2. anna kassuba 605
3. megan borgeson 605
4. krystin dreyer 608
5. kaitlyn dreyer 618
6. hillary puroll 631
7. geeena duff 633
8. caila cole 700
9. emily lemon 711
10. allison fisher 722
11. abby kassuba 814

TIME TRIAL RESULTS - boys

Boys - excellent results and some of the best early season times in MANY years.

1. Jayden 5:00
2. Dr. Joe Jones 5:07
3. Bryan 5:15
4. Nate Fisher 5:20
5. Charlend 5:28
6. Spencer 5:40
7. Ian 5:40
8. Zack Kam 5:53
9. Evan Hicks 600
10 Frakes 600
11. Chris Ryan 6:03
12. Caleb W. 6:11
13. Cody smith 6:11
14. Zac Wagar 619
15. Tyler 6:24
16. Cole W. 6:27
17. D. Mays 6:27
18. Logan W 6:48
19. Beaner 711
20. Cole B. 713
21. Drew P 726
22. Austin Skog 730

Monday, August 17, 2009

week workouts

2009 Gaylord XC Week #2 WORKOUTS


Monday August 17 – Aspen 6pm, 2 mile warmup, Cals, High Knees, run in groups 20-80 minutes.

Tuesday August 18 – Aspen 9am, 2 mile warmup, Cals, 20-60 minutes

Wednesday August 19 – Aspen 9am, 2 mile warmup, Cals, High Knees, 4-8x HILL, 1-4 miles easy

Thursday August 20 – Aspen 9am, 2 mile warmup, Cals, easy 20-60 minutes

Friday August 21 – Aspen 9am, 2 mile warmup, Cals, High Knees, 1 mile easy, 1 mile HARD TIMED, then 2-5 miles easy

Saturday August 22 – FRESHMAN AND NEW RUNNERS OFF
Experienced runners – easy easy easy 3-8 miles on your own.

Sunday August 23 – FRESHMEN and NEW RUNNERS OFF
Experienced runners – OFF, or easy easy easy 3-8 miles on your own.

Next week – August 24 through August 30th @ Aspen 9am each day, plan your schedule accordingly.


Week 2 – THINGS TO REMEMBER

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.
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.
Use your arms on the hills.
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.
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 !!!!
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. After this week it is only 10, yes TEN days until our first meet !!!!!!!!
8. Rules –
A. Remember you MUST have FIVE consecutive days of practice before you can participate in a meet or race. To run at Clare on Sept. 2nd you MUST be at practice Aug. 26-27-28, then Aug. 31 and Sept. 1st.
B. Work is NOT an acceptable reason to miss practice, get the mornings off these first two weeks and then from 3-5pm the week before school.

Saturday, August 15, 2009

team camp 2009

What a great experience - sun, fun, run, hike, waterfalls, beach, cliffs, trails, good food, Mackinac Island, and Lake Superior. You runners did an amazing job.

Here are some pics of the fun.

remember - practice Monday 6pm @ Aspen, then 9am the rest of the week.

coach










Thursday, August 13, 2009

XC Camp 2009, Day 3

No pictures today, but there is a competition update: Boys WON today so it's all tied up. Oh, the SUSPENSE!

EVENING UPDATE: Girls win challenge #5 and pull ahead again.

They did a 7mi run to Mosquito River when "Hope, Duff, and Warren took a wrong turn and went 9 miles!!"

They spent 2.5 hours on Miner's Beach afterward -- gorgeous place, as you can see from these pictures of our July trip:





They're having a wonderful time.

Mrs. K

Wednesday, August 12, 2009

Day 2, XC Camp 2009


So far so good! They're having beautiful weather and a great time. This particular shot doesn't exactly show the grueling training happening, but Autrain beach is great for team building!




Coach at the top of Grand Portal. Now THAT is cool. :-)

I have some more details for you:

1. the 10 mile run today was GREAT!
2. The boys won the first challenge.
3. Hillary Puroll won Challenge #2 for the GIRLS!
4. Girls win Challenge #3 to pull them ahead in the Survivor Camp Tourney.




I'll add more as Coach sends me info./pictures.

Mrs. K

Tuesday, August 11, 2009

And they're OFF! ~XC Camp 2009~



Hello, All! I've never done this before so if it isn't pretty, I'm sorry. :-/


The team is off to camp and they're going to have a fantastic time -- ALWAYS do! :-)


As I type they're out on their first run of the week and then they'll have pizza and see a really great concert in the park.


This morning Mrs. Duff was kind enough to take lots of pictures of the team's departure and we thought it would be nice to post them here for you. . .


Mrs. K (the unofficial Asst. XC Coach/Secretary)