Monday, December 13, 2010

TGIS 5k - SATURDAY APRIL 16, 2011 11am

APRIL 16, 2011
11:00 AM

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.

(no T-shirts will be given out as this is a fundraiser for GHS XC)
$5.00 entry fee for ages 18 and under.

Sunday, November 14, 2010

Seven Things Talent Cannot Do

Thanks for the gifts XC teams!! I'm wearing my snuggie and adidas socks while i type this quote from the "Little Black Book for Athletes." I think it summarizes EXACTLY what i try to say on a daily basis. You can have all the talent in the world and go nowhere. Or you can maximize the talent you have and go very far in life.

Here are the 7 things talent cannot do.

1. TALENT CANNOT MAKE THE RIGHT CHOICES FOR YOU. No matter what your talent level, when you hit tough choices, on and off the playing field, you have make those choices just like everyone else.

2. TALENT CANNOT BUILD TEAM UNITY. Team unity begins when each runner knows that they are part of a whole. No matter how talented the individual is, no one can succeed alone.

3. TALENT CANNOT MAKE YOUR TEAMMATES BETTER. You have to work to make the people around you better. Elevating the speed of your team takes time and patience.

4. TALENT CANNOT HUSTLE. Talent will fail in tough circumstances, but you can make those circumstances work in your favor by doing the things that don't show up on the stat sheets.

5. TALENT CANNOT TEACH YOU. Taking the time to listen to those who have been where you are will help you take your game to the next level.

6. TALENT CANNOT KEEP YOU IN SHAPE. In running, talent without physical conditioning is often worse than having no talent at all. It makes the runner think "Why am i not as good as i used to be?" In fact, you ARE as good as you used to be... you just need to put in the miles and show everyone that this is the case. Work hard to get in great shape, and your talent will shine even brighter.

7. TALENT CANNOT PRESERVE YOUR REPUTATION. The sports world is full of people who sacrificed their potential influence for temporary satisfaction. You will increase your influence if you use your talent the right way and choose a good reputation.

Thursday, November 11, 2010


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Saturday, November 6, 2010


Banquet 6pm, Thursday Nov 11th. GHS
athletes vote for MVP MIP and turn in uniforms TUESDAY after school.

Friday, November 5, 2010

Olive Garden state dinner

Wednesday, November 3, 2010


I wanted to provide you with some information regarding Saturday's meet on behalf of the MHSAA and the timing crew.

Be sure to read carefully the information here:

We have complete compilation of entries and handed those off to the chip timing company and the printer to prepare the program. All entries as they will appear in the program are posted with bib numbers here:

The timing will be by D-Tag this year, so you should be sure to cover how to use a D-Tag with your athletes -- DO NOT FLATTEN IT!

You may make substitutions to team members by emailing through Thursday at 5:00 p.m. After that time you may still make changes either at packet pickup on Friday in Brooklyn or at MIS on Saturday subject to cut-off times of 9 a.m. for D4 and D3 and noon for D2 and D1. Individual qualifiers may not be substituted.

Box assignments are posted here:



Your spectators may order on-line tickets to avoid lines at MIS. Please pass on this information to parents!
Use this link:

All persons entering the facility need either a ticket or wristband to enter. Cash only on site.

General spectator info is here:

There is lots of additional information for coaches, fans and spectators here:

The course will be exactly the same as in years prior.

Don Passenger
2010 Coordinators of Final Meet Entries

I have our xc state.finals

I have our xc state.finals shirts. If u wud like to wear them thurs to school stop by my room in the morning before first hour.

Tuesday, November 2, 2010



1200 noon – meet at Coach’s side door packed up and ready to roll.
1215 depart
345pm - Arrive at Holiday Inn Express – 2209 University Park Dr, Okemos, MI‎ - (517) 349-8700‎
Unpack, take shower, clean up, get organized
4-445pm EASY WORKOUT, then shower
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
940 – Girls TEAM MEETING
10:30 – In bed, lights out.

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 2010 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 - BOYS Division 2 Cross Country Finals race
1:30 Girls watch boys race then follow on warmup
2:30pm - GIRLS 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
10pm – Home ?

MHSAA website has all kinds of good info follow links to cross country and spectator information.

Sunday, October 31, 2010

regional report

full boys results with team scores at the bottom

full girls results

pics up at photobucket and facebook

Boys - Nate Fischer had his season best race with a time that would have won this regional in 2008, that alone tells you how competitive it was this year. Nate's 7th place was also the fastest time by a GHS runner since Nick Lewis and Chris Olds hit the 15's in the 2003 season. Charlend Howard had a season best time to finish all regional in 15th. Although I don't think he was happy with his place, his time was phenomenal. Joe Jones and Ian Callison were just steps apart, finishing just seconds away from the top 10 and Bryan Slocum stepped up his game another notch as 5th man. Having Jake Pasternak out sick gave the boys a little extra determination today I think. Knowing that it would take a much bigger personal effort without him, they did it. Sean Hope was, once again, a solid 6th man with a near personal best time and Chris Ryan rounded out our varsity squad.

Girls - Amanda Olds was on her "A" game today, putting out her best season effort and time to finish all-regional for a third time in 8th overall. Amanda is one of those true "big meet" performers, with her best performances on the biggest days. As a senior we look to her on these days and today she came through big. I would note that Amanda was only 10 seconds off her 2008 regional time and she went on to all-state honors that season. Megan Borgeson earned her second all-regional honor with a solid 14th place finish and a season best time. Third girl Anna Kassuba just missed all-regional honors with a time that equalled her best last season. Paige Hypio and Geena Duff rounded out our varsity scoring with excellent efforts and great places. These two girls sealed the deal for us today. With Katelynn Dreyer not feeling 100% we needed someone to step up and both Paige and Geena did just that. Maria Warredn rounded out our varsity scoring.

Next saturday we look to MIS and Brooklyn Michigan for the girls 10th straight trip and the boys 2nd. Both teams will be gunning for a top ten finish in the Division 2 races.

Saturday, October 30, 2010


1st Cedar Springs 78
2nd GAYLORD 95
3rd Fremont 105
4th Sparta 105

5,000 Meters Varsity
1 Megan O'Neil 18:39.6 CHIP 9
2 Katie Weiler 18:49.5 CeSp 10
3 Morgan Wixson 18:56.5 CHIP 12
4 Melissa Morgan 19:12.0 Frem 12
5 Amanda Balczak 19:17.9 CeSp 10
6 Brittany Williams 19:24.9 Newa 10
7 Kayleigh Sillinger 19:25.6 Ludi 9
8 Amanda Olds 19:43.9 Gayl 12
9 Brooke Wahl 19:46.8 Frem 9
10 Britta Patterson 19:47.6 Cad 11
11 Alesha Reed 19:48.3 Spar 10
12 Tarah Bourke 19:50.2 Newa 12
13 Victoria Overton 19:54.2 Cheb 12
14 Megan Borgeson 19:58.0 Gayl 11
15 Erika Bayak 19:58.6 OVHS 10
16 Megan Dickinson 19:59.2 Frem 12
17 Kelsey Thome 20:05.2 Spar 11
18 Emma Bizzigotti 20:06.4 Cad 12
19 Paige Tibbe 20:09.2 Gran 10
20 Jessica Titus 20:14.2 CeSp 12
21 Sommer VanDyke 20:20.5 CeSp 10
22 Anna Kassuba 20:21.3 Gayl 12
23 Kaitlyn Balderas 20:23.8 Spar 12
24 Rachel Thome 20:24.9 Spar 10
25 Rachel Joseph 20:25.7 BiRa 11
26 Paige Hypio 20:32.3 Gayl 11
27 Ashley Fury 20:33.1 Cad 9
28 Shayla O'Brien 20:33.9 Ludi 12
29 Geena Duff 20:38.6 Gayl 10
30 Devon Sutton 20:39.3 Ludi 10
31 Briana Synder 20:40.1 HoCi 11
32 Courtney Collins 20:42.6 OVHS 12
33 Michaela Burnett 20:43.3 CeSp 9
34 Alycia Wright 20:44.9 Spar 9
35 Haley Ludviksen 20:45.7 Cad 10
36 Kelsey Wroble 20:46.7 Ludi 11
37 Ivy Boden 20:48.0 HoCi 9
38 Gina Henderson 20:49.8 OVHS 11
39 Mercedes Westbrook 20:50.5 Frem 11
40 Colleen Hall 20:51.0 Frem 9
41 Bele Wollesen 20:51.8 Ludi 12
42 Holly Miller 20:52.6 Cad 12
43 Katelynn Dreyer 20:54.0 Gayl 10
44 Angela Gray 20:58.6 HoCi 12
45 Kathy Middaugh 21:00.3 Newa 10
46 Claire Schaar 21:01.5 Frem 10
47 Kathy Rajewski 21:08.4 Peto 10
48 Alyson Ramirez 21:11.7 Spar 10
49 Courtney Schilbe 21:13.4 Whha 10
50 Chennah Heroor 21:16.3 BiRa 12
51 Emilee Danielson 21:18.1 Whha 12
52 Joleen Augustat 21:20.9 Cad 11
53 Rachel Wood 21:22.1 CHIP 12
54 Kayla Ovokaitys 21:26.8 CeSp 11
55 Jessica Weaver 21:28.0 Cad 11
56 Maria Warren 21:32.2 Gayl 10
57 Sarah Schmiedeknect 21:36.9 Whha 9
58 Chandra Martin 21:39.2 CHIP 12
59 Rebecca Bisson 21:40.5 Gran 10
60 Jessica Stolz 21:41.4 Ludi 10
61 Alayna Klco 21:44.7 Whha 11
62 Larissa Umbleby 21:45.7 CHIP 10
63 Madi Phelps 21:48.1 CeSp 10
64 Casey Wright 21:49.7 Spar 10
65 Elizabeth BrenjRod 21:57.9 OVHS 12
66 Julia Furdek 22:09.6 Frem 12
67 Morgan Kellis 22:12.9 Whha 10
68 Carolyn Mirretti 22:18.0 Ludi 11
69 Hannah Rainey 22:20.6 Newa 9
70 Jessica Friend 22:25.4 Whha 9
71 Jenny Swymeler 22:28.7 BiRa 11
72 Becca Browand 22:29.5 Whha 12
73 Morgan Jons 22:30.7 Peto 10
74 Maddie Zadvinskis 22:34.5 BiRa 9
75 Kate Newton 22:51.7 Newa 10
76 Courtney Goetz 22:52.5 OVHS 10
77 Kianna Granlund 22:56.7 CHIP 12
78 Sam Rajewski 22:59.3 Peto 11
79 Maria Bosker 23:00.2 Gran 10
80 Kayla Ingell 23:01.7 Gran 12
81 Ellen Raymond 23:05.8 BiRa 10
82 Shay Woodland 23:08.6 Gran 9
83 Renee Humphrey 23:12.9 CHIP 12
84 Drew Goodman 23:16.8 BiRa 12
85 Alexis Firovich 23:21.5 HoCi 9
86 Rachel Schulingkamp 23:25.5 Peto 9
87 Kayla Kooistra 23:38.6 Gran 9
88 Jill Antonishen 23:41.7 Peto 10
89 Jenny Los 23:43.8 BiRa 12
90 Claire Brummeler 23:48.3 Peto 10
91 Ashley Branham 24:09.4 OVHS 11
92 Karlie Haywood 24:12.7 HoCi 11
93 Hannah Scholten 24:54.0 Peto 10
94 Alyssa Blain 25:20.8 Gran 9
95 Ashley Passenier 25:30.5 OVHS 11
96 Jade Degeer 25:34.4 HoCi 12
97 Shayna Gross 26:35.6 HoCi 11
98 Morgan Mills 26:47.4 Cheb 12
99 Ashlee Santiago 26:56.0 Newa 10
100 Kelsey Liebenow 26:57.6 Cheb 12
101 Jessa Newton 27:01.5 Newa 10

boys regional results

1st FREMONT - 76
2nd Sparta -99
3rd GAYLORD -99

5,000 Meters Varsity
1 Connor Mora 15:42.94 CeSp 10
2 Nick Butcher 15:50.88 Frem 12
3 Clark Ruiz 16:12.89 BiRa 10
4 Jake Featherstone 16:19.50 Frem 12
5 Greg Madendorp 16:20.13 Whha 12
6 Ryan Hearth 16:26.18 Cad 11
7 Nate Fischer 16:27.44 Gayl 10
8 Kyle Starr 16:29.68 Gran 12
9 Ben Deuling 16:30.36 OVHS 12
10 Jacob Gilman 16:30.82 Spar 12
11 Derick Shumway 16:31.27 CHIP 12
12 Chris Zitka 16:31.77 OVHS 12
13 Alden Christafferson 16:35.18 Spar 12
14 Luke Johnson 16:37.10 Ludi 10
15 Charlend Howard 16:37.44 Gayl 10
16 Sam Schuiteman 16:45.41 Frem 12
17 Tommy Jewett 16:48.06 Frem 12
18 Brandon George 16:51.02 Spar 11
19 Evan Gomez 16:55.22 Ludi 11
20 Alex Bray 16:59.85 CeSp 10
21 Trevor Holmes 17:02.97 Cad 10
22 Adam Birkeland 17:05.09 Spar 11
23 Joe Jones 17:07.36 Gayl 12
24 Ian Callison 17:11.62 Gayl 10

25 Aaron Brooks 17:12.51 CeSp 11
26 Andrew Jason 17:14.28 HoCi 12
27 Mike Drake 17:15.59 Peto 12
28 Jack Touran 17:16.83 Peto 11
29 Shaun Vanderwall 17:17.85 Ludi 12
30 Justin Harthorn 17:20.16 CeSp 10
31 Bryan Slocum 17:21.82 Gayl 12
32 Freddy Liederbach 17:22.26 Peto 11
34 Logan Hensley 17:26.08 Peto 10
35 Javier Ruiz 17:26.39 Ludi 12
36 Casey Robinson 17:28.27 Whha 10
37 Charlie Fias 17:28.76 Frem 12
38 Jacob VerSluys 17:29.14 Spar 12
39 Calvin Crowley 17:30.00 Frem 11
40 John Ferrara 17:30.53 Cad 12
41 Jonathan Delodder 17:31.12 Spar 10
42 Josh Kreslins 17:31.64 Frem 11
43 Sean Hope 17:32.18 Gayl 11
44 Seth Duncan 17:34.29 Cheb 11
45 Xavier Locke 17:34.29 OVHS 11
46 Corey Burt 17:35.26 OVHS 11
47 Mike Wilhelm 17:36.17 Peto 12
48 Jesse Jezak 17:36.80 Cad 11
49 Ben Shaffer 17:37.23 BiRa 10
50 Brock Crystal 17:49.48 CHIP 12
51 Spencer Nemechek 17:51.61 Peto 11
52 Tyler Sackett 17:54.09 CHIP 12
53 Ethan Menefee 17:55.03 CeSp 10
54 Trevor Thiebaut 17:56.36 Cad 9
55 Connor Whelan 18:00.39 Cad 11
56 Luke Bradford 18:00.80 Spar 10
57 Trevor McCready 18:01.34 Newa 11
58 Nik Schroeder 18:01.95 BiRa 11
59 Justin Balczak 18:03.01 CeSp 12
60 Nick Ellison 18:05.30 Gran 10
61 Brian Boyce 18:08.07 Whha 12
62 Tyler Grove 18:09.15 Whha 10
63 Max Henderson 18:09.66 Newa 11
64 Gabe Vanderwall 18:11.02 Ludi 12
65 Lukas Schroeder 18:13.23 BiRa 11
66 Zack Cox 18:13.68 BiRa 10
67 Ethan Broman 18:14.29 Peto 11
68 Charles Piatt 18:14.77 CHIP 10
70 Mitch Boyce 18:16.15 Whha 10
69 Justin Lubben 18:16.27 CeSp 12
71 Bryan Greenwood 18:17.84 Cad 10
72 Jake Harris 18:18.60 Whha 12
73 Coley Newton 18:19.08 Newa 10
74 Aaron Richards 18:24.88 CHIP 10
75 Ethan Goodman 18:30.23 BiRa 10
76 Evan Parks 18:35.60 Ludi 11
77 Andrew Scott 18:39.71 BiRa 11
78 Joe Burton 18:40.78 Ludi 12
79 Trent Slevens 18:44.23 HoCi 10
80 Chad Jensen 18:48.02 Gran 10
81 Mark Alverado 18:51.96 CHIP 11
82 Chris McGuire 18:53.28 CHIP 9
83 Alec Sherwood 18:53.81 OVHS 10
84 Willie Cook 18:56.64 HoCi 10
85 Chris Ryan 18:58.18 Gayl 10
86 Tyler Bennett 18:58.73 HoCi 11
87 James Ryan 18:59.26 HoCi 9
88 Blake Whittington 19:01.28 Whha 12
89 Josh Kooistra 19:02.70 Gran 11
90 Max Pletcher 19:24.73 Cheb 9
91 Jacob Jett 19:47.62 OVHS 10
92 Grant Denzer 19:59.60 Newa 11
93 Darick Wilson 20:01.45 Newa 9
94 Zac Hunter 20:11.14 Newa 10
95 Matt Averill 20:13.70 Gran 12
96 Troy Ross 20:23.84 Newa 12
97 Austin Powlenko 20:43.90 OVHS 9
98 Justin Gray 20:58.66 HoCi 12
99 Christopher Baier 21:32.38 Cheb 12
100 Reed Isenhart 21:51.25 Gran 12
101 Elijah Groendal 22:49.79 HoCi 9
102 Thomas Jon Quinlan 23:45.10 Cheb 11

Two teams going to MHSAA

Two teams going to MHSAA STATE FINALS. Boys 3rd Girls 2nd at the 10-2 REGIONAL at BENZIE CENTRAL. Girls now have the longest streak of state finals appearance of any Division 2 team with 10 straight from 2001-2010.

Boys ran great!!!!!!!! girls next.

Boys ran great!!!!!!!! girls next. Results to follow.

Tuesday, October 26, 2010


wind, rain, lightning, thunder and possible tornado warnings have caused cancellation of our Rotary invite XC meet scheduled for today Oct. 26th.

Monday, October 25, 2010


Bus departs GHS 700am sharp. set three alarms.
Its about 100 miles there and i'm planning on 2 hours of travel plus a bathroom stop in TC as usual. Get there at 9:45am. Coaches meeting 10am.

Boys race 11am.
Girls race 1230pm.
Awards 1:15pm
Open race 230pm

Directions : google maps is your friend, Benzie Central High School on Homestead Road, just outside Beulah.

Sunday, October 24, 2010


wow, people we ran AWESOME. out of 34 runners i think we had 27 get personal best times!!! perfect conditions, perfect timing, perfect peaking, here we go!!

Boys 1st overall in D 1-2 defeating Petoskey 18- 54, Charlend Howard with a personal and season best 16:49 to lead the blue devils for a 2nd overall and 1st out of all D1-2 runners. RIght on his tail overall with a personal and season best was Nate Fischer in 16:58. Nice to have two front runners in the 16's. 3-4-5 runners Ian Callison, Jake Pasternak and Sean Hope came in just a few ticks behind giving us a gap of only 33 seconds from 1st to 5th man. If we run like this next weekend we'll be headed to the MHSAA state finals for the second year in a row. This race was by far our best of the season and that was without Joe Jones (taking the ACT). Every single one of our top 7 runners had a personal season best time and Sean Hope definitely had the race of the day for us. He was our solid 5th man, beating his time from last tuesday by over one minute. He came through big. Bryan Slocum is also finally coming around and was just a few strides behind, also besting his BNC race time by a minute. These boys have had some ups and downs this season - injuries, sickness, and up and down performances - but they put it all together today. This is a huge confidence booster for us going into the MHSAA regional at Benzie next Saturday. Andy Frakes also had a fine first varsity race, replacing Joe Jones. He has come a long way in his four year XC career and he's ending it with his best times and has had a huge improvement since 2007.

Girls 2nd to TCWest. Like the boys the girls have had some ups and downs, with sickness, all season, but today they also put it together. There was no one shining star for us, but every single girl in the top 6 had huge season personal bests - nearly a minute each faster than what they ran at BNC finals last Tuesday. We had only a 31 second spread from 1st to 5th girl - and each much faster than any time they've run all season. Anna Kassuba led the team with a sub 20 minute performance for the first time since our Clare meet at the beginning of the season. Katelynn Dreyer stepped up huge with a time aobut 70 seconds faster than just a few days ago. Amanda Olds and Megan Borgeson both ran season bests as #3-4 runners and Paige Hypio has improved over 2 minutes since mid-season to round out our scoring. Paige has to be the girl who had the race of the day for us. She's discovered, somehow, in the last two races that she is a true varsity contributor and came through huge for us today. Geena Duff had a personal best time as 6th girl - a position that is truly important for us as a tiebreaker and place giver to other teams. Maria Warren secured a varsity position as 7th girl for regionals next weekend. This performance today solidifies these girls as a true contender for a regional title once again. Every scoring girl running a personal best time is a huge confidence booster. We'll look to continue our streak of state finals trips at 10 next weekend.

Saturday, October 23, 2010


First annual GHS Dorkathlon honors stolen by Charlend Howard and Nicole Wehner with a huge 21 points, placing in all events~~!! Second place to Amanda Olds and Cole Wright - pretty good dorks too, placing in 3 events with one disqualification. MINI DORK AWARD to Geena Duff and Cole Bauman - couldnt get their shoes tied, fell down, couldnt eat a cookie. Nice work all!!! Thanks to MR. LESSARD, my old xc coach for the great idea!!

Boys 1st at Elk Rapids

Boys 1st at Elk Rapids xc invite. Girls 2nd. By far our biggest and best performance of the year.

Thursday, October 21, 2010

Elk Rapids Invite XC

Saturday bus departure 645am, arrive 8am, warmup, JV BOYS 9am, JV GIRLS 945am, then middle school races. VARSITY RACES after that boys varsity at 1130am, girls varsity at 1215. As usual if varsity wants to ride over with parents so they can sleep in that's fine.

supposed to be cold, no wind, and perfect conditions for a fast race.

Tuesday, October 19, 2010


boys ran their best race of the year with only a 30 seconds 1st to 5th man difference.
Charlend Howard first team all conference as a sophomore, impressive with a time very close to Jayden Hesselinks winning time from 2010. Joe Jones about where he was last year in this race which is fine = he went on to be nearly all state at the finals. Nate Fischer with a BIG race to earn second team all conference. He's about 30 seconds ahead of where he was last year. Ian Callison with a huge effort, probably the best overall race on the day for the boys varsity with a 13th place finish, just missing out on all conference honors. He was 19th and 18th in the first two races so he really had a good one today. Jake Pasternak bounced back from a tough last two weeks to earn second team all conference honors. Our top 5 was really tough today. We gave TCWest a run for it and defeated TCC quite handily after losing to them twice early this season in BNC races. This tells me we're on the upswing, getting faster at the right time. 11 days to regionals and things are looking good. Having FOUR all-conference boys puts us about exactly where we were last year -- leading to a 6th place finish at the state finals. If we can equal that effort it will have been a great season. Rouding out our varsity were Sean Hope and Bryan Slocum.

girls - every time these girls run against the TC teams I just feel like we don't run well (TCCentral is currently ranked in the top 10 in the entire midwest and #2-3 in the state for Class A), but when i get the results and look back over the past few years I realize we actually ran pretty well. All of our top 5 girls were right near, or slightly faster than what they ran last year on this same course at the BNC finals, which led to our 9th straight trip to the MHSAA state finals (currently the longest streak in division 2). Amanda Olds and Megan Borgeson finished up with all conference 2nd team honors. both deserve it having worked hard all summer and running good races. I feel a little bad for Amanda, sick with the flu bug going around this week, she was definitely not herself today but gutted out a tough race. Megan B is much improved over last season and earned her first all-conference honors after a great track season last spring. Anna Kassuba missed all-conf honors by 13 seconds, she was disappointed but did beat last years time which led to all-regional honors last year. Katelynn Dreyer and Geena Duff were also just off all-conf honors finishing in the top 20. Rounding out our varsity were Noelle Warren (with a personal best time) and Krystin Dreyer.

In the JV races Paige Hypio was the star, sprinting to the finish in a personal best 2nd place time and earning herself a spot on our varsity for the upcoming races this weekend.

Sunday, October 17, 2010

week workouts

Lots of stuff going on this week, please pay attention to details!!

Monday - easy run with stride outs.
Tuesday - BNC FINALS, be at the country club by 3:10. Do the warmup exactly like we did the other day out there. Jog to the mile, walk to the hill, cut across to cut out the back section, over to the 2 mile and jog the last mile. Boys 4pm, Girls 430pm, all JV at 5pm.
Wed.- go immmediately to GMS - run over at Aspen Park for 30-40 minutes. Then help at the GMS XC invitational. It might rain so dress for it. It is a tradition that we do this so please don't ask to get out of it. Some of you will work results, some of you will be at the finish chute handing out medals. The GMS runners like to see you there.
Thursday - do not go to my room (you can store your stuff in there if you like), but do the McLouth, Hayes road warmup loop to the back entrance past the football practice fields and to the track. The workout will be 1xmile at RACE PACE (varsity boys 5:20-5:30, varsity girls 6:10-6:30, JV whatever your race pace is, no faster) then 4x400m at race pace then the DORKATHLON.
Friday - easy run with stride outs.
Saturday - ELK RAPIDS INVITE, flat fast course with cool temps should be your fastest time of the year. This race will determine varsity for Regionals.
Sunday - OFF

Saturday, October 16, 2010


the first annual GHS XC dorkathlon will be THURSDAY. start practicing.

trophies for first and second place

here's my plan to deal with large numbers. Girls team will randomly draw out a boys name from a hat and they'll be a team. may have to have a couple girl-girl teams. that's 24 pairs of competitors roughly.

events will be done with a boy/girl team

1. head ball - boy/girl team have to hold a ball up by putting it between their heads and pushing together and sprint 100 meters. I'll do 6 teams at a time head to head competition, winners advance to finals, award points for 6-5-4-3-2-1 drop your ball and you're disqualified.

2. shoelace race - on the "go" they tie shoelaces together for one shoe and go 50 yards on football field. award points for 6-5-4-3-2-1 Fall down and you're disqualified.

3. eat pasta run fasta -- using a piece of spaghetti in your mouth pick up one piece of penne pasta off the track and sprint 100 meters with out it falling off.

4. cookie face - everyone gets a cookie on their forehead. you have to wiggle your face and move your face and contort your face and get the cookie in your mouth. first six in get points - cookie falls off ur DQ'd. Can't touch it with hands.

5. 800m prediction run - one of the partners runs an 800 with a prediction time, you can go REAL fast or REAL slow or medium. closest 6 get points.


boys 4pm, girls 430pm, all JV 5pm.

All athletes be to the country club by 3pm, do normal warmup routine. jog first mile, walk to first hill out back, skip across through woods at top of hill like we did the other day at practice and go to 2 mile mark. Jog last mile.

BNC FINAL race is a big determiner of whether or not you're all conference. Go Blue Devils!!

Trophies ready and big day is Thursday

Sunday, October 10, 2010

Portage Report

Boys 8th of 42 teams at the Portage Invitational. At our team meeting we said if we had the perfect race we could finish in the top 3, a terrible race would put us about 20th. I'll take 8th. We beat #6 ranked Mattawan and were right behind #7 ranked St. Joseph. Any time you can beat a ranked team like this you have to be happy ... but I don't think these boys are happy yet. They do not want to settle for "we ran pretty well." They want to win, they are competitors. We had excellent season best times/races from Charlend Howard, Joe Jones and Nate Fischer - their times in the heat (87 degrees at race time) and dust were the 2nd, 3rd, and 4th fastest times ever by a GHS boy since we've been going to Portage. Ian Callison also had a career best time (1738) and Bryan Slocum is improving fast and over some nagging injuries finally. Jake Pasternak (#1 boy in first race) is still struggling to get back to his early season form but I'm confident he'll return soon. If, and that's a big IF, we can put it all together so everyone runs to their potential these boys will be tough to beat. Just 3 weeks ago we tied with St. Clair at the Holly Invite and today we beat them by nearly 100 points. Scoring us head to head against TCWest (who ran on the same course 30 minutes after us) we also beat them. It was a good day. We are currently ranked as "honorable mention" in the state rankings and after today I think i can safely say we're a top 10 team.

boys varsity results

Girls 9th out of 42 teams. Megan Borgeson still not fully recovered from her flu virus and Katelynn Dreyer having an asthma attack/trouble and the other girls just running "average" and we were very close to #6 ranked East Grand Rapids and ahead of regional competition Fremont. Amanda Olds lead the way with a medal winning 31st overall and Anna Kassuba just missed in 54th. Geena Duff contines to improve and get back into her normal racing times and Maria Warren rounds out a solid varsity effort. katelynn dreyer and noelle warren filled out our varsity squad and Krystin Dreyer had a great effort to finish in the top 20 and earn a medal. I hate to be a "shoulda woulda coulda" with this girls team but I have to say that I think we're definitely now a top 10 team in the state. When, and if, we can hit on all cylinders and each girl runs to her potential I think we'll be shocking some people. But, we have to get through our tough regional first.

girls varsity results

workouts for week

Monday - distance day
Tuesday - Meet at COUNTRY CLUB for 3-3-3-3-3 workout on finish of XC course
Wednesday - Aspen - 6 mile loop
Thursday - easy and short - JV boys slurpee time
Friday - 2 mile warmup, then 13 x 400m each one FASTER than the last.
Saturday - easy 30 minutes
Sunday - OFF
Monday - short with stride outs

Saturday, October 9, 2010

@ Portage high school XC

@ Portage high school XC invite. Largest in midwest with 5000+ runners. #xc #run

Tuesday, October 5, 2010

BNC #2

boys BNC results - boys 3rd again

Charlend Howard 5th overall, just 20 seconds out of first, led the race for the first mile, great effort.
Nate Fischer 10th overall, a big improvement from his first BNC and coming on strong in the last week.
Joe Jones 12th overall, not his best race but he'll be at his best in two weeks at the BNC finals.
Jake Pasternak - 27th, well off his 7th place finish in the first BNC. Jake has had two great races then two lackluster races, this must mean his next two will be stellar.
Bryan Slocum 29th - Bryan is sitll trying to bounce back from a summer of marching and carrying heavy packs in basic training, dealing with shin splints, and now knee problems.

Ian Callison and Sean Hope rounded out our varsity scorers. Our goal was to try to knock off TCWest but we just didnt perform today. It seems when one boy has a bad day a couple others have a great day. Then when the boys who had great days have an off day, the others have good days. We need to start having 5 boys with good races if we expect to qualify for the state finals again.

girls 4th - at first i was disappointed to be beaten by TCWest and Cadillac but in hindsight i think the girls ran well today.

Amanda Olds - 6th overall with a very fast time on a tough course, her time here today ranks as one of the top 3-4 times ever by a GHS girl here.
Katelynn Dreyer 12th - arguably her best BNC race ever! also her first time as 2nd girl this season. with a sick Megan Borgeson she stepped up big time.
Anna Kassuba 15th - steady and patient Anna had almost the exact time she ran as a sophomore, and that season was her best season ever so she's right on track.
Geena Duff - 16th overall and ready to crack into the 19's at Portage. She's back to 100% after a tough viral sickness.
Megan Borgeson - sick sick sick and still our 5th girl today.
Varsity scoring rounded out by Maria and Noelle Warren

JV highlights - Paige Hypio one of the top JV runners in the conference earns herself a trip to Portage as our 8th girl. Erin Borgeson huge personal best time on a tough course. Tyler Sugden had a personal best by one minute and is only seconds from varsity. Josh Green had a personal best time by over one minute AND is currently 10th man. Logan Wicker had a season best time by over one minute.

Boys 3rd girls 4th in

Boys 3rd girls 4th in BNC meet #2. not our best day. But Portage in 4 days and its gonna be faaaaaast.

Sunday, October 3, 2010

Portage week

Monday - short easy run with stride outs
Tuesday - BNC meet #2 @ Courtade Elementary School TCCentral -- boys must win to have chance at conference title, girls going after Alpena, I will buy PIZZA after the meet, but have a snack, drink for yourself. The top 12 runners at this meet are eligible to go to Portage and then the top 7 from Portage run in the varsity race at the Big North Conference Finals.
Wed - easy distance run
Thursday - 2x800, 4x400 AT RACE PACE, NOT HARD
Friday - leave at noon for Portage, we will spend the night at Grandville, Best Western and do the mall and dinner
Saturday - the largest XC meet in the midwest. has results, info, race schedule, etc.

Directions to TCCENTRAL for TUESDAY BNC MEET - head to traverse city as you normally would, when you get through Acme by the bay, turn left on 5 mile road and go all the way up the big hill to the top. turn left at the T intersection on Hammond Road. Then turn right on Rasho road. Courtade elementary is up a mile or two on the right. race time boys 4pm, girls 430pm.

New tents !

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Sunday, September 26, 2010

workouts for week 8

On Saturday it will be 4 weeks to regionals....

Speed, speed and more speed.

Monday - distance run 2 mile warm to Doumas, then Aspen, then back to GHS.
Tuesday - MEET AT ASPEN PARK - GET A RIDE THERE, 6 mile loop
Wednesday - HILL WORKOUT - Not a "tribute" kind, but a FAST kind
Thursday - short and sweet
Friday - 2 mile warmup, 6x800, 2x400 each one faster than the last, nearly full recovergy between each one.
Saturday - should we have an organized practice? 10am @ Aspen? Or should you run on your own? you NEED to run though either way
Sunday - OFF REST
Monday - easy with STRIDE OUTS

Saturday, September 25, 2010

Race Report

Gaylord boys make it three in a row. The GHS boys XC won the 42nd annual Delta/Al Kayner Invite this Saturday, defeating second place Ogemaw Heights by a score of 109-219. Top runner for GHS was, once again, Charlend Howard in a fine time of 10:29 in 9th place. Charlend's time today ranks him as the third fastest GHS boy in the last 8 years on the flat Delta course, right behind Nick Lewis and Chris Olds. Just a step behind, in his best race of the year, was Nate Fischer. Nate has been steadily improving and the flat, fast course played right to his strength - speed. #3 man for the Devils was Joe Jones and #4 was solid Ian Callison. A fast improving Bryan Slocum rounded out varsity scoring. Joe was not on top form today, he needs a tougher hillier hotter race to be at his best and Delta was none of that. Bryan continues to get faster and is approaching where he was last year - another couple weeks and I'm confident he'll be there. The varsity was rounded out by Jake Pasternak and Sean Hope.

On the girls side, the GHS harriers arguably had their best showing of the '10 campaign with their 18th straight Delta win. Dave Wenzel's dominating teams of the 90's started the streak and these ladies kept it alive today. Led by a great 1-2 punch of Amanda Olds 5th overall in 12:09 and Megan Borgeson 6th in 12:10 the ladies scored 91 points to easily outdistance Ogemaw at 219 points. These two girls run very well together and their times today put them right on the mark Amanda ran back in '08 when she achieved all-state status. I've been keeping the records that Dave Wenzel started back in 80's and their times today rank them as the 4th and 5th fastest girls ever on this course - only being bettered by Thereseann Zimmerman, Sloan Secord and Amber Kassuba. Anna Kassuba was #3 scorer with her best Delta time in her four year varsity career. #4 and 5 girls were Katelynn Dreyer and Maria Warren, both bettering last years times and solidifying our win with good races. Noelle Warren and Krystin Dreyer rounded out our varsity on the day. A highlight of the GHS performances was the 1-2-3-4-6 finish of the lady blue devil JV runners. Geena Duff earned her varsity spot back (after a tough viral sickness) with a huge 25+ second win (and 4th fastest time of the day on the team) followed by Paige Hypio, Dawn, Pagels, Nicole Wehner, and Erin Borgeson. these JV girls were truly the class of the field and would have definitely scored well in the VARSITY race as a team. I was especially impressed with Erin Borgeson's performance.

DELTA WIN boys 1st girls 1st

DELTA 2010

Charlend Howard 506 522 1028 3rd fastest boy in the last 8 years of Delta, beat last year by 17 seconds
Nate Fisher 511 518 1029 Best race of your XC career so far, 4th fastest time in GHS history here.
Joe Jones 511 536 1047 Not your best race ever, but you need hills and 3 miles to be at ur best
Ian Callison 521 533 1054 30 seconds ahead of last years time and a good solid first mile, nice.
Bryan Slocum 514 542 1056 Only 20 seconds off last years time and improving fast. Good stuff
Jacob Pasternak 517 550 1107 Up and down for a bit here until you are 100%, that’s fine.
Sean Hope 522 559 1121 24 seconds faster than last year is a good sign. Nice work Sean.

JV guys, mile splits messed up sorry.

Jacob Henley 1146 1 minutes 24 seconds faster than last year, wow, great race
Chris Ryan 1147 15 seconds faster than last year.
Tyler Sugden 1148 You beat Joe Jones’ time from 2008 and would have been on varsity.
Andy Frakes 1149 15 seconds faster than last year and sub 12!!
Sterling McPherson 1159 You beat Jake Pasternak’s freshman time, impressive.
Cole Wright 1207 Beat last years time and you looked fast Cole.
Josh Green 1225 Almost tied Jake Pasternak’s freshman time, nice work freshman.
Caleb Wagar 1231 Beat last years time here, since you didn’t run it last year or year before
Zack Kammeyer 1259 Didn’t beat last year’s time but you looked good trying.
Logan Wickert 1303 Beat last years time by 36 seconds Logan! Awesome work.
Zac Wagar 1304 Best time ever at Delta. See your brothers comment.
Jake LaBean 1333 Beat last years time by 1 minute 14 seconds. Wow bean.
David Goosen 1334 Beat Logan Wickerts time from last year!
Cole Bauman 1447 Good effort Cole, didn’t beat last year but you worked hard.
Josh Winchester Good timing.
Wally Matuszak Good sleeping.

DELTA WIN!! boys 1st girls 1st

DELTA 2010

Amanda Olds 559 610 1209 4th best time by a GHS girl EVER. On track for all state! Wow
Megan Borgeson 559 611 1210 Tied for 5th best time by a GHS girl ever with Sammy Hunt. Wow.
Anna Kassuba 615 623 1238 You best time EVER at Delta and GREAT first mile.
Geena Duff 613 636 1249 If you had someone to push you that would have been a 1238 easy.
Katelynn Dreyer 620 634 1254 The exact splits you need for a 1940 5k, perfection !! well done Kate
Maria Warren 622 636 1258 GREAT first mile, on pace for 1950!! #5 girl scorer today!
Noelle Warren 635 643 1318 Nice even splits and beat last years time too !
Paige Hypio 630 650 1320 Beat your 2008 time by 1 minute 28 seconds!!! FAAAASSST !!
Dawn Pagels 631 650 1321 Beat last years time by 15 seconds and 2 miles is too short for you.
Krystin Dreyer 624 702 1326 Good first mile, just gotta keep you below 7’s the last two miles now.
Erin Borgeson 642 650 1332 In many years this would be a VARSITY time, impressive race Erin.
Nicole Wehner 638 709 1347 Tied last years time and beat 2008 time by one minute. Nice work
Aleisha Lasley 718 706 1424 NEGATIVE SPLITS! That means you can go even faster! Best race.
Caila Coale 701 724 1425 Even with an asthma attack you had a great first mile and race.
Abby Kassuba 717 729 1446 Certainly your best race ever. Beat last years time by ONE MINUTE
Emily Lemon 719 730 1449 Great splits, good fast first mile Emily.
Alanna Johnston 734 730 1504 NEGATIVE SPLITS! That means you can go even faster!!
Allison Fischer 735 731 1506 NEGATIVE SPLITS! That means you can go even faster. 43 seconds
FASTER than last year too.
Mai Dao 9 632 Knee Booboo One second behind Dawn and ahead of Noelle at the mile mark… wow

Gaylord XC teams boys and

Gaylord XC teams boys and girls both FIRST at Delta Invitational. #ftw

Wednesday, September 22, 2010


DELTA INFO boys jv 1040am, girls jv 11am, boys varsity 1140am, girls varsity 12noon, Awards 1pm, home 330-4pm.... bus departs GHS at 710am.


Take I-75 south to exit 160. This is M-84. continue south on M-84 for about half mile to DELTA ROAD, turn right and go a mile or so, Delta College is on the right.


Tuesday, September 21, 2010

Boys and girls both 3rd

Boys and girls both 3rd at BNC meet today. Boys just 6 points from first and girls only 9 from second. #dowork

Sunday, September 19, 2010

Workouts, week 7

Monday - Easy distance run, Doumas, get a drink, Aspen, Doumas, back to GHS.
Tuesday - first BNC meet at Alpena - 1135 East Golf Course Road, Alpena (google directions parents)
Wed - Easy run
Thursday - 4x800m race pace ON GRASS
Friday - easy run with stride outs
Sunday - OFF

A few things to remember. It's the point in the season where you should be tired and feeling borderline burned out. We're riding the edge of overdoing it and if this is too much for you and you are hurting/injured/sick let me know. Next week will be a KILLER speedwork week where we crank out intervals going 100% all out fast. This will give you the leg speed that you currently are lacking. To quote Joe Jones "My legs felt like they had nothing in them at Holly." This will change soon for everyone. Last week was a tough week and we still ran great at Holly, this is a very good sign.

Saturday, September 18, 2010

Gaylord boys AND girls both

Gaylord boys AND girls both 2nd at the 20 team Holly Invitational. #trophy #medals #ftw

Sunday, September 12, 2010

workouts week 6

Link to Holly Information -- above

Workouts for week...

Workouts – 9/13 to 9/19 2010
Monday – Longer distance run, to Doumas Park, get drink, stretch, Cals. Half of team return to GHS. Varsity top 10-12 will continue on into Aspen Park, easy 3-4 miles at Aspen, then back to Doumas for drink, and finally GHS.
Tuesday- 1 mile warmup to everybody’s favorite hill, the TRIBUTE, 3x for beginners, 4x for middle packers, 6 x for varsity.
Wed – Easy distance run 30-60 min.
Thurs- 3x 1 mile on Rails/Trails @ RACE PACE
Fri- super easy short 30 minutes with some stride outs.
Sat- Holly Invitational – information at link above
First race is at 11:20am JV, we need to arrive by 10am, depart GHS 615am. It will be a nice 3 hour nap for you on the way down to Holly. This is a big invitational, not as competitive as the Spartan Invite, but we’ll be in with schools that have 500 more students than we do – about half of the teams will be CLASS A schools, so that bumps up the level of competition quite a bit. The course has some hills but the ground is solid and it runs pretty fast. As I mentioned earlier, please get a good warm up and LONG cool down.
Sunday- off or easy distance run.

PARENTS - DIRECTIONS TO HOLLY - use google maps to find Springfield Oaks County Park 12450 Andersonville Rd. Davisburg, Michigan 48350

Saturday, September 11, 2010

this is the exact info i send to the newspaper ....

They probably won't print it all but this is what i sent...
Great race today people.

Twice is Nice

The Gaylord boys and girls XC teams came out on the winning end of the 23 team Charlevoix Mud Run on Saturday, 9/11.

On the boys side, Charlend Howard was the top runner, placing first overall in the freshman/soph race and running a time that equalled Jayden Hesselink's from 2009. Charlend is truly starting this season with a bang. Only a sophomore, he has the ability to be our top runner on any given day and should be in the mix for a top spot at regionals/conference.

Joe Jones wasn't far behind, a solid 7th in the Jr/Sr race running a time equal to his '09 campaign. Ian Callison came through big with a huge performance of 3rd overall in the Fr/So race, beating his 2009 time by 1:30. Ian has improved dramatically since his freshman season and logged huge miles to get to where he is. Nate Fischer nailed 7th in the Fr/So race battling through some congestion, but still a solid 4th man for us. Rounding out our scoring was Sean Hope with a huge improvement over his sophomore season, 16th in the senior stacked upperclassman race - over one minute faster than last year. Andy Frakes and Chris Ryan rounded out our varsity team.

The boys team won without two of our big guns. Jake Pasternak out resting a sore knee and Bryan Slocum just returning from the summer of basic training. Putting these to into our top 7 will give us even more firepower. But, it is nice to be as deep as we are, if someone is injured, hurting, or tired we can rest them and still be very solid as we saw today. As i said before, any of our top 7 boys could be our #1 runner on any day. I expect it will change race by race. Our team time was a solid 1:00 ahead of last years team.

On the girls side, the GHS gals were almost 2:00 ahead of last years team. The solid summer of running is beginning to pay dividends as Amanda Olds came home as our #1, 5th overall, with her best Mud Run time (21:19) of her stellar four year varsity career. Amanda did her homework over the summer and today that showed.

Just a few steps behind as #2 girl was Megan Borgeson, 6th in the Jr/Sr race with her personal best mud run time of her three year XC career. Anna Kassuba was a solid 13th only 20 seconds back and also had her best Mud Run time. These three girls (Olds, Borgeson, Kassuba) could each be our #1 on any given day. They push each other hard and know that if one has an off day the others can pick up the slack. Having 3 seasoned competitors each get their best time after 3-4 years of racing tells me these girls are headed for good things this season.

Katelynn Dreyer bounced back from a tough Clare race to finish a solid 3rd in the Fr/So race. She's back on her game after a bout with asthma last week and had a great race today. Geena Duff was just a few steps behind in 4th, beating her 2009 time by one minute. Our varsity top 7 was rounded out by Dawn Pagels and Maria Warren (8th in the Fr/So race).

Our girls team has some amazing depth this season. 8th runner Noelle Warren would have been considered our first JV runner, but placed 9th overall in a tough Fr/So race and would have been the #1 runner on at least 10 of these teams here today. Overall it was a great day for GHSXC.

Gaylord Boys AND Girls XC

Gaylord Boys AND Girls XC TEAMS BOTH FIRST overall at 22 team Charlevoix Mud Run!! woot woot

Thursday, September 9, 2010

football helpers

FOOTBALL CONCESSIONS $$ -- PARENTS first halfers, arrive by 6:15pm-6:20pm Wagar, Wright, Kassubas, Dreyer, Wickert, Duff -- Second Halfers - Arrive at END halftime after the big rush and stick around to clean up - Pagels, Ryansx2, Dodder, Lemon, Howard - If you don't like where I put you please switch with someone!!!

Wednesday, September 8, 2010

Awesome fall like running conditions

Awesome fall like running conditions today. #thelonggreenline

Sunday, September 5, 2010

workouts for mud run week

Monday Sept 6th – Labor Day – hopefully you went for a good long run on your own.
Tues Sept 7 – Meet in Room 120 right after school, be in my room by 3pm. That gives you 20 minutes to change into your running clothes and that is plenty of time (GIRLS!). Workout – 2mile warmup, cals high knees, hills x 4-8 depending on who you are. 2 mile cool down
Wed Sept 8 – easy distance run
Thursday – 2 mile warmup, cals, high knees, to track, 1 mile easy, 6x800m at RACE PACE, NO FASTER, I will tell you your race pace. 2 mile cool
Friday – shor teasy 30-40 minutes, stride outs on football field. WE WORK CONCESSION STAND AT FOOTBALL GAME FRIDAY NIGHT TOO. NEED PARENT HELP.
Saturday - Charlevoix MUD RUN.
9:00 am 11th & 12th grade boys /10 medals (last year 18:12 was the 10th place medal)
9:30 am 11th & 12th grade girls / 10 medals (last year 22:44 was the 10th place medal)
10:00 am 9th & 10th grade boyls /10 medals (last year 18:58 was the 10th place medal)
10:30 am 9th & 10th grade girls /10 medals (last year 22:22 was the 10th place medal)
11:00 am Open race—men & women/3 medals each
11:30 pm Middle school race/10 medals each
12:00 pm Awards Ceremony 3 team trophies

Bus Departure time will be 6:45am. ouch. Should be home about 130-145pm

Last year both boys and girls teams here were 2nd at the Mud Run. This year our goal is to WIN BOTH BOYS AND GIRLS RACES.

Sunday Sept 5th – LONG EASY RUN ON YOUR OWN 45-90 minutes, or off.

Friday, September 3, 2010


results from last year here

where will you finish this year??

remember if u didnt attend

remember if u didnt attend 9am practice Friday at aspen u better be there at 5pm!!!!!!!!!!


9:00 am 11th & 12th grade boys /10 medals
9:30 am 11th & 12th grade girls / 10 medals
10:00 am 9th & 10th grade boyls /10 medals
10:30 am 9th & 10th grade girls /10 medals
11:00 am Open race—men & women/3 medals each
11:30 pm Middle school race/10 medals each
12:00 pm Awards Ceremony 3 team trophies

Bus Departure time will be 6:45am. ouch. Should be home about 130-145pm.

Its about 60 miles there - take M-66 through east jordan to Charlevoix. At US31 intersection turn south (left) then left immediately again on Marion Center Road. Go south on this for 2 miles and the school is on the left.

Wednesday, September 1, 2010

boys splits at clare

1st mi 2nd mile 3rd mi 5k time
Jacob Pasternak 520 537 546 1723
Nate Fisher 10 515 549 552 1730
Charlend Howard 10 515 549 555 1733
Ian Callison 10 522 554 600 1752
Joe Jones (Marin) 527 548 605 1755
Sean Hope 520 559 632 1827
Chris Ryan 10 603 627 632 1936
Andy Frakes 552 629 658 1954
Jacob Henley 10 610 647 709 2046
Sterling McPherson 9 623 651 657 2048
Tyler Sugden 12 623 705 645 2050
Caleb Wagar 12 640 700 700 2121
Zack Kammeyer 11 651 719 720 2207
Logan Wickert 12 622 714 758 2212
Zac Wagar 12 655 720 745 2236
Cole Bauman 11 653 728 800 2301
Josh Winchester 10 645 754 745 2304
Cole Wright 12 716 749 733 2318
Jake LaBean 12 709 756 737 2322
David Goosen 12 708 757 758 2339
Wally Matuszak 9 726 803 820 2426
Nick Cromell 12
Bryan Slocum 12
Josh Green 9

girls splits at clare

1st mile2nd mile 3rd mile 5k
Anna Kassuba 635 645 653 2048
Megan Borgeson 11 630 656 700 2102
Geena Duff 10 622 650 710 2102
Amanda Olds 12 627 655 750 2145
Dawn Pagels 11 635 706 730 2149
Maria Warren 10 624 711 736 2151
Krystin Dreyer 637 705 740 2158
Katelynn Dreyer 10 623 722 740 2205
Paige Hypio 635 726 742 2218
Nicole Wehner 11 648 733 800 2257
Noelle Warren 10 651 728 751 2300
Caila Coale 11 709 750 805 2341
Mai Dao 9 702 800 820 2402
Erin Borgeson 9 726 803 758 2407
Emily Lemon 10 738 827 844 2529
Abby Kassuba 10 750 810 900 2540
Aleisha Lasley 9 729 824 908 2541
Cindy Fiser 10 737 828 910 2555
Allison Fischer 10 800 820 943 2643
Anna Keller 10 822
Bree Eckstein 12
Alanna Johnston 10
Andrea Birkhofer 10

Off to first meet at Clare

Sunday, August 29, 2010

Workouts Week 4

Monday August 30 – Meet at 3pm at GHS, room 120. Workout – 2 mile warm, cals, high knees, then to the woods by school. 4 x 800m at RACE PACE, NOT ALL OUT. 2 mile cool.
Tues 31st – 2 mile warm, 30-60 minutes EASY. GET UNIFORM AFTER YOUR RUN IN COACHES ROOM.
Wed Sept 1 – TEAM PIC 1pm—show up with your uniform ON, Bus departs for Clare at 1:30pm. Freshmen race at 430pm, Soph at 5pm, Jrs at 530pm and Seniors at 6pm. Home about 830pm.
Thursday – 330pm at ASPEN PARK, 2 mile warm, easy 6 mile loop.
Friday – 9am at ASPEN PARK – 2 mile warm, cals, high knees, LONG EASY RUN 45-90 minutes. If you CANNOT MAKE the 9am practice let me know and I will come back to Aspen for a 6pm practice. To compete at Charlevoix Mud RUn you need 5 consecutive practices (Friday, Tues, Wed, Thurs, Fri, Mud Run Sat)
Saturday - OFF
Sunday Sept 5th – LONG EASY RUN ON YOUR OWN 45-90 minutes

Friday, August 27, 2010


a couple things 1. BUS DEPARTURE TIME CHANGED for WED CLARE MEET Pics at 1pm, Depart GHS 1:30pm. 2. Friday Sept 3rd - practice 9am or 6pm, either one at Aspen - I know some people are going away over the weekend so you can get practice in early if you like. The rest of next week is 3pm at GHS.

Thursday, August 26, 2010

The scavenger hunt is on!!!

Wednesday, August 25, 2010

BOYS times x 2 mile

Nate Fischer 500 456 956
Joe Jones 500 503 1003
Jake Pasternak 503 503 1006
Charlend Howard 502 509 1011
Ian Callison 511 515 1026
Sean Hope 500 526 1026
Chris Ryan 541 550 1131
Andy Frakes 544 555 1139
Jake Henley 552 611 1203
Sterling McPhe 600 603 1203
Caleb Wagar 552 617 1209
Zac Wagar 554 620 1214
Logan Wickert 605 620 1225
Zack Kammeyer 610 622 1232
David Goosen 623 627 1250
Cole Wright 623 641 1304
Jake LaBean 628 639 1307
Wally Matuszak 703 713 1416
Josh Winchester 727 753 1520

GIRLS TIMES mile x 2

Anna Kassuba 605 600 1205
Amanda Olds 613 613 1226
Dawn Pagels 610 619 1229
Maria Warren 613 619 1232
Geena Duff 609 626 1235
Katelynn Dreyer 619 632 1251
Nicole Wehner 623 633 1256
Noelle Warren 630 642 1312
Mai Dao 635 652 1327
Erin Borgeson 635 702 1337
Caila Coale 648 702 1350
Cindy Fiser 710 715 1425
Emily Lemon 707 719 1426
Allison Fischer 713 732 1445
Abby Kassuba 730 753 1523
Anna Keller 830 853 1723

attention ATTENTION announcements

A couple things XC'ers. 1. CONWAY - a business in the industrial park has cans for the girls fundraiser if you want to stop and pick them up. 2.CONCESSION STAND Sept 10th football game, need parents. 3. On 8-26 Thursday 2pm you can make $150-$200 in a fundraiser at HIdden Valley driving golf carts and selling pop and snacks to golfers 4. Bus for Clare leaves 1pm next Wed. and team pics at 12:30pm

Sunday, August 22, 2010


Week 3 – CC Practice the week after team camp.

Monday Aug 23rd – 2 mile warmup loop. Trail to paved part, then the whole outside loop. Cals, High Knee Drills. Varsity – whole 6 mile loop, work the hills, easy on the flats. Please stay together in groups of your ability. Newcomers and freshmen, outta shape people easy 30-40 minutes
Tuesday Aug 24th – 2 mile warmup loop. Trail to paved part, then the whole outside loop. Cals, High Knee Drills. Varsity – whole 6 mile loop, easy. Please stay together in groups of your ability. Newcomers and freshmen, outta shape people easy easy 20-30 minutes.

Wednesday - Trail to paved part, then the whole outside loop. Cals, High Knee Drills. 1 x MILE TIMED HARD on PAVED portion of Aspen Loop. Rest, easy 800m 1 x MILE TIMED AGAIN. Your goal is to have the SAME TIME or FASTER on the second one. Noobs – easy 15 minutes cool down. Varsityish – easy 20-30 minute cool down.
Thursday – 2 mile warmup – Scavenger Hunt – BOYS VS GIRLS, then easy 4 miles.
Friday – 2 mile warmup, cals and high knees. HILL WORKOUT –
Saturday – easy 45 min to 1 hour 30 minutes depending on who you are.
Sunday - off or easy run.

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

Saturday, August 21, 2010

Nick Lewis sets new 50 mile course record by over an hour

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Thursday, August 19, 2010

Smokin Seniors

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Wednesday, August 18, 2010

Gena vs Sean !

Very hard day at XC camp.

Tuesday, August 17, 2010

Autrain Beach time

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Ten mile run done!! some people took wrong turn = 15 miles!!! off to the beach now.

10 mile run next to Lake Superior on tap for GHSXC

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Monday, August 16, 2010

Boys win challenge #2. series tied 1-1 !!!! Exciting stuff.

7 Mile run at pic rocks

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Sunday, August 15, 2010

Testing testing. Team camp in 10 hours!!

Friday, August 13, 2010

Boys preseason article

THis is exactly what i just sent to the Herald Times. They'll cut some out but this is all of it.

here is an XC preseason report for you.

The GHS boys XC team returns a host of talent from its 6th place state finals team from 2009.

All-Regional team captain Bryan Slocum is spending the summer in basic training but will certainly return with his usual desire to lead the team. As a senior leader I expect Bryan, as usual, to give this XC season 100% pure focus. He's an intense competitor ready to end his fine 4 year career on a high note.

Senior co-captain Joe Jones logged nearly 500 miles in his 10 week summer to lead the team. He was just seconds from all-state honors last year and I feel he's committed himself to making sure it happens this year. Joe was a solid all-conference selection last year and he will be one of the top runners in the north this year.

Nate Fischer, Charlend Howard and Ian Callison return as sophomores after making varsity last season. Each have also logged nearly 400 summer miles to prepare. I expect them to give us a solid pack up front right with Joe and Bryan.

Sean Hope and Jake Pasternak are the Juniors expected to round out our varsity. Again, both logged nearly 400 summer miles to make the most of their genetic gifts. In 2009 Sean had an "ok" season, but I expect he'll show much more this year. He has the leg speed and the endurance needed for a top runner. Jake is probably the most improved runner on the team, nailing a solid 17 minute 5k at the Alpenfest to be our top boy. He'll be a nice surprise for TCC and TCW to deal with.

On any given day I truly believe any of these boys could be our top runner -- each has the experience, summer miles, and a fiercely competitive spirit to be # 1 of r us. We have not yet talked about team goals, but a return to the top 5 at the state meet and regional/conference championships will definitely be our objectives.

Girls preseason article

Just sent this to the Herald Times. They'll cut some out, but this is all of it.

The Gaylord Girls XC team has qualified for the state finals every year since 2001 and we look to continue that trend after returning our entire varsity squad from last year.

Senior team captain Anna Kassuba will lead a talented squad for the 2010 campaign. Returning from all-regional honors last year Anna will end a fine 4 year varsity career at GHS. Right along side her will be 4 year varsity, all-state, all-regional and all-conference Amanda Olds. Amanda has had a storied run here at GHS and I believe she has entered this season in the best shape of her life. I think Amanda was a bit disappointed with last year and she has worked hard to log summer miles and turn that around. Krystin Dreyer returns for her senior season with a vengeance, having played a critical role on our varsity for 3 years. It seems Krystin gets sick at the end of each year and loses out a varsity spot at the very end. Hopefully that won't be the case this year and she'll come through healthy. Krystin is the type of runner who leads by example - quiet and hard working. I'd take a whole team of her.

Juniors Dawn Pagels and Megan Borgeson return as varsity runners with front runner possibilities also. Dawn just missed all-regional honors in the past and this might be her year. She has a true cross country endurance type of style and this will be her third varsity season. Megan is coming off a great track season where she was all-regional in the mile, making # 5 on the GHS all time list. The speed Megan gained in track season will be a definite plus for her this year.

Sophomores Katelynn Dreyer, Maria Warren, Noelle Warren and Geena Duff all return after spending time on our varsity last year. Katelynn and Geena were both on varsity all season long as runners #4 and 5 - the most important spots on the team for scoring and I expect them both to be much improved this year after pounding out big miles this summer. The Warrens were on and off the varsity fighting for a top 7 spot and they've worked extremely hard to be in the mix of our top group again this season.

There are a number of other girls who could make an impact on our varsity, but these 8 are the foundation of our team.

We start the season Sept. 1st at the Clare invite.

First Week of XC

Well, the first three days of XC in our first week are done. It was a good start, with lots of runners, two harder workouts and one set of hills today. A few things to remember.

1. You will probably be a bit sore and your legs will be tired. This is normal and expected. Work through it and be mentally tough these first few weeks. When you finally get into shape fully you will be feeling more comfortable on runs.

2. New runners slow down and go EASY on our easy days. Experienced runners go FASTER on our easy days. Experienced runners tend to go too slow, and too short on easy days. If you want to improve and get your best times this year you must work harder on easy days.

3. Next week for team camp we'll be busy. For those of you NOT going to camp please please please keep running. If you take 8-9 days off running you'll be right back out of shape when we have regular practice again.

4. Remember all your stuff for camp - PHYSICAL, CONSENT FORM, $$, MILES. Gotta have all four to go!!

Great job this week people, i'm getting more excited for our season each day.


Tuesday, August 10, 2010

Camp Special Guest

Team Pearl Izumi Smith professional runner and former GHS XC all-stater Nick Lewis will be attending team camp with us this year. Nick was at team camp two years ago and has come back for another 4 days of fun with us. Nick placed 2nd at the Leadville 100 mile race last summer and competed in several ultramarathons this summer already, including Western States 100 and Jemez 50. When we end camp on Thursday Nick will be staying in the UP to compete in the Marquette 50 - a fun 50 miles of rugged UP terrain along Lake Superior. Good luck nick!!

I'll let you guess which one in the picture above is Nick!!
Read more about nick at his blog
PS. you need a PHYSICAL to practice!wow, just talked with Mr. Wilson and he says MANY XC RUNNERS DIDNT TURN IN PHYSICALS YET !!!!!!!!!! u need to have one to practice tomorrow, please give it to me tomorrow if you have one!!

Sunday, August 8, 2010

practice updates

Back in June when we had our team meeting i MEANT to put in the packet of information that it was MANDATORY that you attend all three practices (Wed, Thurs, Friday - August 11,12,13) if you wanted to go to camp. I did not put it in the packet. So ........ i'm going to bend and let some people off the hook. I'm not real happy about it because I believe that if we have practice YOU SHOULD BE THERE!!!!!!!!!!

So, if you email me privately and let me know your situation with work or family vacation or travel or whatever -- you'll be excused from practice and still can go to camp. Jake Pasternak, the Warrens, and Cole Wright have done this. If you just DON'T SHOW UP for practice without talking to me before you will not be going to camp.

AND, there is NO practice on Saturday.

Saturday, August 7, 2010

AUGUST 11-12-13

REMEMBER XC PRACTICE - 9am Aspen Park - WED Aug 11th is the first OFFICIAL day of practice. You are expected at practice Wed Thurs and Friday if you plan on going to team camp. A few people have asked to miss one or more of these days... please email me through facebook or my home email if you have questions kalember AT

Wednesday, August 4, 2010


The first official day of GAYLORD HIGH SCHOOL CROSS COUNTRY PRACTICE IS AUGUST 11th, 9am at ASPEN PARK. Prior to attending this, or any practice, your son/daughter must have a CURRENT PHYSICAL (given on May 15th or later) on file at Gaylord High School or turned in to coach Kalember at practice.

Also, we will be having a PARENT MEETING FOR any parents with a son/daughter who are planning on attending team camp on AUGUST 11th - Wednesday - at 6pm at GAYLORD HIGH SCHOOL. We will do this on the front steps of the school or in the commons area right inside the front door if it is raining. This meeting is MANDATORY for parents if this is your son/daughters first team camp. If your son/daughter has gone to camp before you are not required to attend, but I highly recommend that you do so you can get all the forms and paperwork necessary. I will also make these available at our practices and your son/daughter can pick it up then.

To be eligible for team camp your son/daughter must have attended at least SIX summer runs at Aspen Park and turn in a completed summer running log with a mileage total of at least 100 miles for new runners, freshmen and sophomores and 150 miles for Juniors and Seniors.

Below is a TENTATIVE schedule of activities and information. A FINAL COPY will be handed out at the parent meeting on August 11th.

The $100 fee for camp (explained below) can be paid on August 11th - and I would almost prefer that you do - so that we can purchase food and supplies before we leave. Please pay in cash (if you must pay with check make it out to Jeff Kalember)


Where: Munising Michigan, Pictured Rocks National Lakeshore
Campground – Munising Tourist Park Campground (906) 387-3145
Coach’s Cell Phone – (989) 370-0924 --- home phone 989-939-8684

Cost: I will collect $100 from each participant on Aug. 15 before we get in the vehicles !! – PLEASE NO CHECKS – CASH ONLY – IF YOU MUST DO A CHECK MAKE IT OUT TO ME, JEFF KALEMBER, SO WE CAN CASH IT BEFORE WE LEAVE. This cost covers camping fees, a camp T-shirt, ferry to the Island, gas, food, snacks, etc. The money you pay will also cover lunch and dinner each day – you will provide your own breakfast (cereal is what most people do) and you will also pay for your own DINNER Wednesday and lunch Thursday (lunch on Mackinac Island). If the $100 fee is too much for you, please talk to me privately -- this fee should not prevent anyone from attending camp. In addition to the registration cost, you should have some spending money for snacks, souvenirs, etc. (Just so you know where your $100 goes here is a list of expenses per athlete – Tshirt $10, gas $15, ferry to Mac. Island $15, camping fees $10 – food $40) Any leftover money will be divided up and returned to runners !! Usually we have NO money left over and have to use a portion of our fund-raising money to cover costs for camp. It’s not cheap to feed and transport 20+ kids around for 4 days!!

Parent volunteers:

In addition to me, we have the Kassubas, Fischers, Warrens, Ann Wagar, Diane Duff, and Lisa Dreyer as parent chaperones. Parent volunteers responsibilities include shuttling camp participants to trails, grocery shopping, helping to organize meals, and enjoying the beauty of Michigan’s great Upper Peninsula. Your help is really appreciated; this wouldn’t be possible without you! There is NO charge for parents who attend and we’ll feed you and pay your gas money! It’s like a mini vacation for you ! If you are a parent and cannot go this year – think about next year!! We can always use extra help.

Don’t forget !!

• Parents: if you can go, PLEASE LET ME KNOW ASAP ! ! or call
• Tuesday, Wednesday, Thursday breakfast – EVERYONE MUST BRING THEIR OWN BREAKFAST FOR 3 MORNINGS! Last year most people just brought along a box of their favorite cereal. (WE WILL PROVIDE THE MILK) Breakfast will also include fruits, juice, bagels, etc provided by your camp fees.
• WEDNESDAY dinner & THURSDAY lunch – you need to have your own $$
• No headphones, walkmans allowed out during the DAY, but it is fine to listen to music in your tent when you are going to bed (after 10pm). I am also contemplating a NO CELL PHONE rule if I see you sending 800 text messages during the day. Your goal is not to stay in touch with your friends back home!! Your goal IS to hang out with your XC friends.
• All school rules apply.
• Camp is a POSITIVE experience. We do not run FAST, but we do go a long ways. Get yourself in shape and be prepared to run. More importantly, be prepared to “bond” with your team. A team that plays together is a team that runs harder for their teammates. NO whining allowed.

Our tentative schedule

Monday August 16 - 9:00 am: Meet at GHS, front parking lot
9:05 am: Drive to Munising !
*******Have a BAG lunch/snacks for the ride up – light with plenty of liquids.
1:00 pm: Set up camp, tents, get organized, quick dive in Lake Superior to cool off.
1-2pm Subway Lunch for snacking on …
2:00pm : TEAM CAMP SURVIVOR Competitions # 1 – “A minute to win it.”
3pm Head out to Munising Falls for RUN #1 – run from 330pm to 5 pm
530pm: Run done, back to campground.
6pm Clean up, shower
6-7:00 pm: Pizza for dinner
8pm – TEAM CAMP SURVIVOR Competition #2 – “HOT!”
9pm boys meeting, followed by girls meeting

Tuesday, Aug. 17 – 8:00 am: Up at and at’em – light breakfast, liquids
9:00 am: off to our run
10am – Arrive Chapel Area – start 10 mile loop run (6 mile if you’re new to team)
(this is a BEAUTIFUL, great run, bring a water bottle – this is REQUIRED, camera?)
2pm – run done, back to campground
230pm - late lunch, sandwiches, chips
3-5pm Beach time at Autrain – a river and world’s best beach, volleyball !
5:00 pm: Dinner – hot dogs and hamburgers on the fire !
6pm TEAM CAMP SURVIVOR Competition #3 – “Important XC trivia challenge”
7pm Concert in town 7pm. – Conga Se Menne
830pm TEAM CAMP SURVIVOR Competition #4 – “A minute to win it.” 9:00 pm: Boys team meeting, followed by girls meeting

Wednesday, Aug. 18. 9:00 am: light breakfast, lots of liquids
10:00 am: Potato Patch to Mosquito Run – don’t get LOST ~~~ !!!
12:30 pm: Lunch, back at CHAPEL BEACH
2:00 pm: Beach Football game, Frisbee, swim out to point, rock climbing, fun
5:00: Dinner ON YOUR OWN IN TOWN – HAVE YOUR OWN $$$$$$$
715 – Survivor #5 – Do you know ur XC trivia?
9:30 Girls meeting followed by boys meeting.

Thursday, Aug 19 7:30 am: up, pack up camp,
8:45am hit the road for Mackinac Island
11:00 am: In Mackinac City and to Island
11:30 – HIT THE FERRY!!!
12 noon: Run around Mackinac Island, or HIT THE TRAILS
2:00 pm – Lunch, and free time until we leave the Island at 5PM
5:00 pm – Ferry off Island
6:30- 645 pm – Arrive GHS parking lots for parent pickup

FRIDAY Aug 20 NO official practice – you SHOULD run on your own
Monday- Friday Aug 23-27 Practice at 9am at ASPEN PARK !!
Monday – Friday Aug 30-Sept 3 Practice 3pm at GHS

THE LIST Here is a fairly complete list of what to take on the trip for CC team camp.
1. RUNNING SHOES – two pair if you have them – one pair might get wet, I’ve seen it happen.
2. running shorts – again, two pair is best
3. T-shirts for running
4. Socks x 4-5 pair
5. Windbreaker in case its cool
7. Pants – one pair should be fine for cool evenings
8. SWEATSHIRT – it gets COLD at night (light fleece coat works well too)
9. HAT – yes, I said hat as in WINTER hat, remember we are in da UP
10. sandals for after running
11. Long sleeve T-shirt
12. BUG REPELLENT – can you say DEET
13. Towel (maybe 2)
15. hiking type shoes and sandals
16. football (nerf ?), Frisbee, cards, ball, hula hoop, jarts, board games,
17. Towel or two
18. sleeping bag
19. Pillow
21. Tent – lets try to get our groups together ASAP so you know who you will be with
22. Rain gear – a poncho is probably fine
23. Toilet articles – toothbrush, shampoo, etc
24. Extra set of clothes in case you get wet
25. Sun block
26. BOWL, PLATE, FORK, SPOON, CUP – you will be responsible for these items after every meal – clean up after yourself so parents don’t have to !! If you don’t bring them you don’t eat!
27. Please do not bring more than is necessary – space will be limited and tight.
28. Daypack for going to the beach.
29. Box of cereal or whatever else you like for breakfast.

30. THE FORM ON THE NEXT PAGE !!– your parent must sign it at the bottom as their understanding that you know about the camp rules. NO FORM – NO GO ! Give it to ME when we leave on August 11TH.

32. Your physical – you must have a physical to go to team camp. TURN IN TO ME OR TO GHS OFFICE SECRETARY

33. Remember – someone in your group needs a tent ! You will either have one group tent OR several tents. Make sure someone takes care of this !

34. A positive TEAM attitude. We’re not going to camp to hang out with your friends. We’re going to camp to meet new people, share a cool experience and bond with the people that will be your family for the next 2.5 months.


1. Any participant who is in possession of or using a tobacco product, alcoholic beverage, or illegal drugs will be dismissed immediately. In addition, anyone “associating” with anyone using tobacco, alcohol, or drugs will be dismissed immediately.
2. No participant leaves the group or the campsite without permission.
3. Respect other teammates’ property, and camping equipment. Keep your areas clean, leave them in better condition than we found them.
4. No littering ! Obey ALL campground rules.
5. If you decide to swim during your free time or go for a walk, do NOT go alone and check with an adult FIRST.
6. Any participant who is caught stealing will be immediately sent home.
7. No fireworks, firecrackers, or weapons of any kind.
8. In this coed camp the boys will ONLY be in boy tents and the girls will ONLY be in girl tents. No exceptions.
9. When running ALWAYS stay in groups of THREE while on the trails.
10. We run on a National Lakeshore – this is the equivalent of a National Park. Please be respectful of other hikers on the trails. Be quiet and STAY OUT OF the fenced off areas. The cliffs rise 150+ feet above rocky shorelines and are not a place to “mess around.”

I have read and understand the rules and policies for this camp trip and agree to do my part in making the trip a success for all. I will abide by the rules and policies as presented here. Please return this sheet to coach the morning that we leave for camp.

Student __________________________________________

Parent ___________________________________________

In addition- Are there any physical problems we need to be aware of? Asthma? Heart problems? Etc. please describe fully.

Saturday, July 24, 2010

AUGUST 11th - first official day, 9am Aspen Park

REMINDER - Official XC practice STARTS August 11th which is a Wednesday. We will also have practice Thursday 12th, and Friday 13th of August. All at 9am, all at Aspen Park. Then team camp to Munising Aug 16-19. No practice Aug 20th - Friday. You will be expected at practice if you want to attend team camp. Get your work schedules fixed now so you don't miss out!!!!!

Tuesday, July 20, 2010

July Running

Well, it is getting closer and closer to XC season and that means time to change up your training. during the last part of July and the first part of August you can begin to have 1-2 "HARD" days per week. A "HARD" day in this time period should be one of the following...

1. Hill workout - simply running a hilly loop or running hard when you hit a hill is as simple as you can make it. You can also find a longer hill that takes 45 seconds to 2 minutes to run up and work it repeatedly. Hills are a great way to build endurance with low impact.

2. Tempo run - a tempo run is where you simply run "HARD" for 12-20 minutes. Warmup, run hard for whatever time you decided to run hard for, cool down.

3. "Fartlek" run - this is where you simply run and throw in a few harder 1-3 minute bursts where you are going near race pace.

4. GO LONG - a long run of 8-12 miles can be considered a hard day because it does "stress" your body quite a bit. I wouldn't get carried away with more miles in a day than 12 though unless you're planning to beat me in a marathon sometime soon.

Don't over do the hard stuff at this point. We'll save the REAL hard stuff where you're going all out or doing many intervals on the track for October. I'd say a general rule is to go hard 1 day per week, easy 4-5 days per week for July. Then in August go hard 2 days per week and easy 3-4 days per week. One day off per week is definitely a good idea too, but not mandatory. Listen to your body and run how you feel. Feel good? -- go fast. Feel bad? -- go slow!

Tuesday, June 22, 2010


As i said at our team meeting the last week of school, summer running should be 80-90% EASY running. Enjoy it, take your time, stop and get a drink, go with friends, take a day off, take two days off, get back at it and go a little longer, go shorter, jump in a road race if the opportunity presents itself... summer running is mainly unstructured, fun running.

What about the other 10-20%? Go HARD, find some hills, run the 6 mile loop with Andrew Olds HARD, run a HARD 17 minute tempo run (the optimum time for hard tempo runs is 15-20 minutes hard).

Where should you be mileage wise right now? If your goal is to simply complete a 5k run with a respectable time I'd say you should be running between 15-20 miles per week. THis will give you all the miles you need to qualify to go to team camp. Now, if you have higher goals, like making varsity top 7, you should be logging more miles - generally 25-30 miles per week. Overachiever? Looking to be all-conference, all regional or all state? Start cranking out the big miles - if you hit 40-50 miles per week and hold it consistently, then look for big things next fall.

Someone said "Its called summer VACATION!! I don't want to run!" You dont HAVE to do anything. You will still be on the team, you might even make varsity but you'll be nowhere near your potential either. Someone else said "I don't want to spend my whole summer running!!" Me either, that's why i only run about an hour to an hour and a half when i go out. It leaves me a good 15 other hours every day to do other stuff like mtn bike, camp, hike, rollerski, etc.

I see many of you putting in a GREAT effort and consistent running this summer. That's awesome. It's also awesome to see 40+ runners at Aspen every Wed, I'm proud of your effort to make yourself the best you can be. Good work all!!

Cya Wed 6pm at Aspen!!