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)





































































































Sunday, August 9, 2009

reminder - you need ...

REMINDERS .... you need to turn in

1. Physical
2. CONSENT form
3. $$
4. Summer mileage

AND, one thing i forgot. Each of you must have a form that says its ok for you to drive with another parent to camp. I will have this form at our MONDAY run, 6pm Aspen Park - Aug. 10th. Parents can sign it here OR parents can sign it on Tuesday when they drop you off.


pack light, supposed to be great weather.

coach