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