Tuesday, November 6, 2012

BANQUET, THURS NOV 8th, 6pm GHS

XC BANQUET UPDATE - 6pm GHS - GIRLS BRING DESSERTS. Senior boys bring DRINKS (pop, chocolate milk, milk) AND CUPS. Freshman, sophomore, junior boys bring PLATES, FORKS, & SPOONS

Sunday, November 4, 2012

Charlend Howard All-state, 24th place, boys team 21st




Charlend Howard has joined an elite group, finishing 24th in the D2 MHSAA XC finals with a speedy time of 15:54 while the boys team was 21st overall.  You've come a long way Charlend!!  Excellent work.

Monday, October 29, 2012

BACK TO BACK TO BACK TO BACK

Yes, four in a row.  GHSXC boys tie the longest streak of state finals appearances by a team, matching Dave Wenzel's boys from the '94-'97 squads.


Charlend Howard, Nate Fischer, Sterling McPherson, Collin Monusko, Ian Callison, Ian Rudel, Chris Ryan, Josh Gree, and Jake Henley will represent GHS at the Michigan International Speedway on Nov 3rd at the MHSAA D2 State XC Finals. 

In addition, both Charlend and Nate have earned "All-Regional" honors two years in a row, placing in the top 15 last Saturday at Benzie.

Sunday, October 21, 2012

regional week 2012

REGIONAL WEEK 2012

MONDAY OCT 22 - easy warmup, cals, stretch. JV done, cya at meet Tuesday. Varsity - run with coach
Tues Oct 23 - ROTARY INVITE - make sure you know which race you're running in. Forecast says 57 degrees and 80% chance of thunderstorms. Varsity - be at meet at 4pm, run around cheering for your teammates for 30-45 minutes, then go home. This involve short fast sprints from one place to another while cheering.
Wed - JV NO PRACTICE - day of rest Varsity - easy mile warmup, 2 x 800m FAST, 4x400m fast. 2x200m faster. easy mile
Thursday - there will be no running. Varsity be in my room by 3pm for a practice of mental preparation. JV, you should do a 20-30 minute easy run on your own.
Friday - Varsity 20 minute run eas, stretch, done. JV - day off

Saturday - BUS DEPARTS AT 9AM, arrive Benzie 11am, 12:45 pm Boys race begins, 1:25 pm Girl's race begins, 2:00 pm Awards ceremony - D2, JV RACE 2:30pm.  Parents directions in parent packet or google Benzie Central High School or Directions – go to Traverse City then head south on US-31.  Turn right (west) at Chum’s Corners as you stay on 31 continuing west for about 15 miles.  Go THROUGH the little town of Honor, then turn left (south) on North Marshall rd (Co Rd 679.  Go up the big hill and continue until you come to Homestead Rd.  Turn right and you will be at the school in a few miles.

*****GHSXC - bring $5 for chocolate milk, cookies, pizza after the regional race AND JV remember it will be about $2-$3 for the open race.



Sunday - off

Charlend - you are peaking, you are rested, be 100% mentally in and 15's are possible
Nate - this is your course, your type of racing, flat and fast, 15's are possible
Ian - 4 years of varsity running and we need you more than ever. 17:15 or faster.
Sterling - didnt make varsity last year, varsity every race this year, huge improvment and now 17:15
Collin - you have to be all 100% mentally into keeping up with Ian and Sterling, we need u man.
Ian R - you have no idea how fast you can be, wish you'd have been here for 4 years instead of 1.
Chris R - you can run your personal best time after 6 years of serious running, today is ur day.



Katelynn - you have flirted with 19:59, and today is the day you can do it
Maria - you have been so close to Katelyn so many times this year, just do the same and 19:59 is possible
Ellen - the only reason i wrote you 3rd is cuz ur a Junior, you have been #1 several times and can do 19:59 too
Geena - you want to succeed more than anyone on this team, you have the desire, let it happen saturday, dont force it
Noelle - getting closer and closer to normal finally, you CAN hit those solid 20:00's !
Mallory - you went 29, 26, 24, 23, 22 ..... and now 20:?? is possible, it really is, what a great freshman year you've had
Grace - what a great first XC season you've had, varsity, getting faster all the time, great work!!  Stomach is under control now and you can go solid 21's!!!

Monday, October 15, 2012

XC week of Oct 15-21

Monday - easy run

Tuesday - BNC FINALS AT HOME - 4pm boys varsity, 430pm girls varsity, 5pm boys JV, 530pm girls JV.

Wed - MEET AT GAYLORD MIDDLE SCHOOL, DO A QUICK 30 MINUTE RUN, THEN HELP AT THE GMS XC MEET, CHEER THEM ON AND PAT THEM ON THE BACK.

Thursday - easy warmup, 800, 400, 400 400 400 cooldown

Friday easy run

Saturday - Chip Hills, bus departs 7am, boys 11am race girls 1145 am race.

Saturday, October 6, 2012

week of OCT 8 - 14

BIG WEEK!!!!!!!!!!!

Monday - long run, probably 8-9 miles solid effort the whole way, gradually picking up pace at end.

Tuesday - coach and a few runners go to GMS to run with them and chat.  Everyone else this workout is on your own.  Mandatory run in groups 30 minutes EASY.

Wed - you need a ride out to the Gaylord Country Club.  Be out there by 3:10.  run 2 mile warmup then 5x3 minutes HARD HARD HARD, trying to beat your last time every time.  1-2 mile cool.

Thursday - The second semi-annual DORKATHLON.  Dress up, points awarded for best "dorky" outfit.  there will be four events.  scored 10, 9,8,7,6,5,4,3,2,1 for places.  Highest two point teams win trophies and some Pokemon cards.  3 mile easy run first.

Friday 1-2 mile warmup, then 13x400m.  First 4 will be at race pace then gradually 1-2 seconds faster each one.  1-2 mile cool.  NEED ATHLETES AND PARENT VOLUNTEERS TO WORK CONCESSION STAND FRIDAY FOR FOOTBALL GAME.  WARM AND DRY IN THERE!!!

Saturday - 10am - short run at aspen 45 minutes

Sunday OFF

Monday - short with strides

Tuesday - BIG NORTH CONFERENCE FINALS.  BOYS 4PM, GIRLS 430PM, ALL JV 5PM.

During these final weeks of our season a few important things to remember.



1. BE CAREFUL WITH EXTRA STUFF – don’t twist your ankle on a trampoline or playing BBall, or soccer, or paintball or on your motocross bike, or …. IT WILL END YOUR SEASON !!

2. Early bedtimes. You will need extra rest and extra sleep.

Do not stay up late watching TV and playing on the internet-

3. Eat right – no pop, no junk food, no greasy foods. Go light on the protein and high on the carbohydrates. Eat a substantial breakfast and a GOOD lunch. Your lunch is especially important to give you the proper fuel you need for practice. NO greasy school pizzas and chips and pop. A nice turkey sandwich with lettuce and tomato with some carrots and a Gatorade is perfect. Same for dinner – stay away from steaks and meatloaf and greasy foods like that. High protein foods are hard to digest and slow to metabolize. You needs carbs and fruits and vegetables and lots of liquids. TAKE YOUR VITAMINS.

4. NO sharing water bottles – no sharing foods – and WASH your hands. This will keep you from getting sick.

5. Varsity – you have ONLY 4 races left in your season, JV you have only 3.

6. Injuries ? Sore knee? Tired? DON’T HIDE IT FROM COACH. Tell me your troubles, a day of rest may be all you need. A little bit of ibuprofen can HELP a small ache or soreness, too much is bad news.
This is the time where many coaches say that the season is “almost over.” It is not. It is actually just beginning. Now is when things will get exciting.

Now is when you will begin to see the fruits of your labor. Now is when you’ll see how running 500 miles to prepare for a 3.1 mile race works. REGIONALS IS ONLY 12 (yes, TWELVE) days away after Sunday. State Finals in 20 days.

Saturday, September 29, 2012

Week of October 1-7

Monday - easy short run with stride outs ON TRACK.

Tuesday - Big North Conference meet #2 - @ Ogemaw, temps around 68 degrees, light breeze.  Your goal is to beat your time from first meet here by a minute!!!  GOOD WARMUP and GOOD COOLDOWN.  Boys 4pm, Girls 430pm.  BUS DEPARTS AT 1:15 PM ABBY, EXCUSED 1PM.

Wed - easy mid distance run, 35-50 MINUTES.

Thursday - 2x800m race pace, 4x400m race pace with good warmup and cooldown

Friday - easy and short, stride outs

Saturday - Saginaw Heritage Invite - Bus departs 6am.
8:30am Course Open for Inspection

8:45am Open Race $5.00 per runner
9:30am Larger Schools Boys Race -
10:00am Larger Schools Girls Race
10:40am JV Boys (All Divisions)
11:10am JV Girls (All Divisions)
Hopefully on the road by 12:30, home to GHS 3pm.  This is a VERY fast course, nice and flat with hard running surface, one small hill you hit twice.  Two loop course.  Looking back at the last two times we ran here nearly everyone had a personal best time.  Plus, the competition level is pretty high with Saginaw Heritage and Midland teams (both D1) in the race to push the pace.  Need to focus on getting out solid, maintaining position from mile 1-2, and finishing hard.  Focus the WHOLE race, don't lose it mentally.

Directions - WICKES RECREATION COMPLEX - Saginaw (google maps!!) I-75 south to Saginaw Exit 155 which gets you onto I-675, then exit 6 onto Tittabawassee Road.  Stay on Tittabawasse Road going east for about 4.5 miles, then turn LEFT onto Hospital road.  Go south on Hospital road about 1.5 miles and the park is on the right.  135 miles total.
Sunday off

Sunday, September 23, 2012

Week of Sept 23-29

Monday - Medium longer run, 2 mile warmup, 45-60 minutes.

Tuesday - 2 mile warmup, 4x hill, 1 mile, 4x hill, 2 miles

Wed - easy short run.

Thursday - 6x800m HARD, then HARDER, then FASTER, 2 mile warm, 2 mile cool

Friday - FOOTBALL RUN.  BUS LEAVES GHS FRONT STEPS AT about 10:30am.  This is the GHSXC team's contribution and way to participate in HOMECOMING.  We will run the football from Petoskey's football stadium to ours.  Start at Petoskey at 11:30am, run in groups, 1-2-3-4 miles at a time back to GHS.  Its 44 miles, should be about 6.5 hours, that means we'll get back to GHS about 6pm, giving you ONE hour after we get back to go change/shower/clean up.

Saturday - run on your own.

Sunday - DAY OF REST

Monday - easy and short, stride outs.

Tuesday - Big North Conf race #2 at Ogemaw

Wednesday, September 19, 2012

DELTA INFO

Saturday - DELTA INVITE, 2 mile race one of my favorite races of the year.  Directions in parent packet or google Delta College.  Its just north of Saginaw.    Exit 160 off I-75 to Bay Road, then immediately RIGHT on Delta Road.  Go down a mile.  Delta College is on your right.

time schedule -- bus departs at 7:15 am SHARP !!!!!

AWARDS: 40 MEDALS - ALL RACES – Plus ribbons to additional jr. high and elementary finishers


Plaque to 1st & 2nd place teams in Division I, II, III and IV.

Plaque to H.S. INDIVIDUAL CHAMPION and RUNNER-UP in each race. (Div. I/II & III/IV)

Plaque to 1st and 2nd place Junior High boys team & girls team. – 7th & 8th graders only



DISTANCE: 2 miles for Open and all High School races 2 miles for 7th/8th grade races

2 miles for K-6th grade race OR 600 yards for the Elementary (K-5th grade)



Format will be as follows:

**9:30 - OPEN 2 MILE – MEDALS AT THE FINISH LINE

10:00 - DIVISION III & IV VARSITY BOYS

10:20 - DIVISION III & IV VARSITY GIRLS

10:40 - ALL J.V. BOYS (DIVISION I, II, III & IV)

11:00 - ALL J.V. GIRLS (DIVISION I, II, III, & IV)

*11:30 - TEAM & INDIVIDUAL AWARDS - DIVISION III, & IV

11:40 - DIVISION I & II VARSITY BOYS

12:00 - DIVISION I & II VARSITY GIRLS

12:20 - J.H. BOYS RACE (2 miles)

12:45 - J.H. GIRLS RACE (2 miles)

*1:05 - TEAM & INDIVIDUAL AWARDS - DIVISION I & II

*1:10 - PRESENTATION OF THE AL KAYNER AWARD (top male and female of the day)

1:15 – K-6th GRADE 2 MILE RACE (GIRLS & BOYS TOGETHER)

1:30 - ELEMENTARY RACE – 600 YARDS (GIRLS & BOYS) K-5TH GRADE ONLY

*1:40 - TEAM AWARDS - JUNIOR HIGH BOYS & GIRLS

Saturday, September 15, 2012

Week of Sept 16- 22

Monday - regular easy practice

Tues - FIRST BIG NORTH CONFERENCE MEET AT SUGARLOAF RESORT, HOSTED BY TCWEST.  I WILL POST DIRECTIONS TO THE MEET RIGHT HERE BY MONDAY 3PM.  IT IS NORTH WEST OF TC ABOUT 20 MILES.  YOU CAN GOOGLE MAP SUGARLOAF RESORT TOO.

Directions - 4500 South Sugarloaf Mountain Road, Traverse City   Take M-72 west of TC about six miles.  Go north on County Road 651 for 10 miles, then LEFT on Bodus Road.  Go one mile then RIGHT on Townline Road for 1/2 mile.

Boys race 4pm, Girls 430pm.

Wed - easy recovery run, possibly at Aspen

Thursday - 4x800m at race pace

Friday - easy recovery run

Saturday - DELTA INVITE, 2 mile race one of my favorite races of the year.  Directions in parent packet or google Delta College.  Its just north of Saginaw.    Exit 160 off I-75 to Bay Road, then immediately RIGHT on Delta Road.  Go down a mile.  Delta College is on your right.

Sunday, September 9, 2012

mud run results and next weeks workouts

RESULTS FOR MUD RUN -- > http://www.athletic.net/CrossCountry/Results/Meet.aspx?Meet=59550#12967  (CLICK ON GAYLORD RESULTS TO SEE JUST OURS)





workouts for next week.
Workouts – September 10-16, 2012


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, HARD temp run about 13-15 minutes at Aspen, then back to Doumas for drink, and finally GHS. Total for the day is about 8-10 miles.

Tuesday- EASY RUN

Wed – TRIBUTE – FRESHMEN, NOOBS = 3 TIMES, MIDDLE GROUP 4 TIMES, TOP GROUP 5 TIMES

This is called the tribute because it is a TRIBUTE to hard all the people before you who have worked hard to achieve big goals, be all state, all regional, all conferece. It teaches you that any hill in any race is EASY compared to this.

Thurs- EASY RUN

Fri- 2 mile warmup, 3x1 mile HARD, 2 mile cool

Sat-  – I will be at Aspen at 9am. I’d like you there too. Nice easy run.



SUNDAY – OFF FOR EVERYONE –

Monday – easy run with stride outs. I WILL NOT BE IN SCHOOL BUT I’LL BE HERE FOR PRACTICE.

Tuesday – first BIG NORTH CONFERENCE RACE AT TCWEST







Tuesday, September 4, 2012

Charlevoix MUD RUN

At Charlevoix high school (google maps gives great directions) ... and here is the race schedule.

BUS DEPARTS 7AM, BE THERE EARLY TO LOAD!!!

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 (watch Mrs Duff race)

11:30 pm Middle school race/10 medals each

12:00 pm Awards Ceremony 3 team trophies

Thursday, August 30, 2012

GHSXC RESULTS meet #1 Ogemaw

http://www.athletic.net/CrossCountry/Results/Meet.aspx?Meet=56027#12967

full results here.

Boys, great effort, 2nd place, next time we can beat Alpena. close score 31-38

Girls, 3rd place is a good start but we need a 5th girl badly to really step up and bridge that gap up to Ellen.

Enjoy your weekend all!!

coach

3rd place

2nd place

Friday, August 24, 2012

new and info

PARENT MEETING AT GHS 7PM - TUESDAY AUGUST 28TH, NOT MANDATORY BUT HIGHLY ENCOURAGED. Mr. Wilson will go through some new rules/regs and the student handbook and I will go through regular team rules and information. A parent info pack will also be handed out with team schedules, information, directions to meets, etc.



FIRST XC MEET AT OGEMAW/WEST BRANCH HIGH SCHOOL AUG 30TH 5PM. One boys race first, with girls after at 530pm. Awards given out by grade. top 30% of all freshmen get medals, top 30% of soph, etc. Last years results up at this link...  http://www.athletic.net/CrossCountry/Results/Meet.aspx?Meet=43078#12602
Aug 27-29 practice at 3pm GHS, we meet in room 120 -  Meet at Ogemaw Aug 30th, depart GHS 2pm, team pics 1:30pm.

There is NO PRACTICE Aug 31st Friday - enjoy your Labor Day weekend as a family.

Tuesday, August 21, 2012

TIMED MILE RANKINGS

Like i said at practice, this is just a start.  All season long you will be ranked.  You will have a number that says how you performed compared to everyone else on the team after races or timed miles.  This number can change every single day and does not mean anything other than how you ran on that particular workout.  Do not obsess about it or worry about it or cry about it.  Just accept it and move on.  If you know you can do better, then next time we race do better!!

Girls first timed miles 8-21-2012
1. Katelynn Dreyer 607+612= 1219

2. Maria Warren 607+619= 1226

3. Geena Duff 610+620= 1230

4. Erin Borgeson 637+644= 1321

5. Noelle Warren 637+648= 1325

6. Ellen Seidel 635+649= 1325

7. Megan Stempky 647+701= 1348

8. Grace Porta 658+708= 1406

9. Emily Lemon 658+708= 1406

10. Allison Fischer 700+709= 1409

11. McKenna Goodale 711+708= 1419

12. Alanna Johnston 711+708= 1419

13. Taylour Arkfeld 716+721= 1437

14. Cindy Fiser 714+735=1449

15. Erin Johnston 818+813= 1631

16. Abby Kassuba 808+854= 1702

17. Patience O'Connor 834+902= 1736

17. Jillian Jones 906+934= 1840



Boys First timed Miles 8/21/12
1. Nate Fischer 500+458=958

2. Charlend Howard 503+508= 1011

3. Sterling McPherson 523+517= 1040

4. Josh Green 522+518= 1040

5. Chris Ryan 520+522= 1042

6. Ian Callison 521+528= 1049

7. Collin Monusko 533+535= 1108

8. Jake Henry Henley 535+535= 1109

9. Harrison Quaal 539+534= 1113

10. Ian Rudel 538+538= 1116

11. Zack Pasternak 541+542= 1123

12. Matt Sullivan 551+557= 1148

13. Brendan Westenbarger 555+559= 1154

14. Nick Hamilton 555+613= 1208

15. Tristan Starks 620+558= 1218

16. Josh Winchester 602+623= 1225

17. Isaac Desloover 708+723= 1431

Monday, August 20, 2012

meets

Season Calendar

all of our meets are listed at
http://www.athletic.net/CrossCountry/School.aspx?SchoolID=12967

if you click on INFO you will get all the information the meet host has provided such as start time, awards, etc.

make sure you get your work schedules organized so you know when you have a race on Saturdays!!
coach

NEWS -- !!

PARENT MEETING AT GHS 7PM - TUESDAY AUGUST 28TH, NOT MANDATORY BUT HIGHLY ENCOURAGED. Mr. Wilson will go through some new rules/regs and the student handbook and I will go through regular team rules and information. A parent info pack will also be handed out with team schedules, information, directions to meets, etc.



FIRST XC MEET AT OGEMAW/WEST BRANCH HIGH SCHOOL AUG 30TH 5PM. One boys race first, with girls after at 530pm. Awards given out by grade. top 30% of all freshmen get medals, top 30% of soph, etc. Last years results up at this link... http://www.athletic.net/CrossCountry/Results/Meet.aspx?Meet=43078#12602

Week of Aug 20-24, practice is at 9am at Aspen Park.  Monday easy run, Tues TIMED MILES, Wed SCAVENGER HUNT, Thurs easy, Friday HILLS

Aug 27-29 practice at 3pm GHS, Meet at Ogemaw Thursday Aug 30th, depart GHS 2pm, team pics 1:30pm.

There is NO PRACTICE Aug 31st Friday - enjoy your Labor Day weekend as a family.

Wednesday, August 15, 2012

Pictured rocks team XC camp run for today.

Tuesday, August 14, 2012

They r in ur cave

Friday, August 10, 2012

UPCOMING EVENTS/MEETS

TEAM CAMP AUG 13-16 MONDAY -THURSDAY, DEPART 9AM, RETURN 6PM THURS.

PARENT MEETING AT GHS 7PM -  TUESDAY AUGUST 28TH, NOT MANDATORY BUT HIGHLY ENCOURAGED.  Mr. Wilson will go through some new rules/regs and the student handbook and I will go through regular team rules and information.  A parent info pack will also be handed out with team schedules, information, directions to meets, etc.

FIRST XC MEET AT OGEMAW/WEST BRANCH HIGH SCHOOL AUG 30TH 5PM.  One boys race first, with girls after at 530pm.  Awards given out by grade.  top 30% of all freshmen get medals, top 30% of soph, etc.  Last years results up at this link...  http://www.athletic.net/CrossCountry/Results/Meet.aspx?Meet=43078#12602

Week after camp Aug 20-24, practice is at 9am at Aspen Park.

Aug 27-29 practice at 3pm GHS, Meet at Ogemaw Aug 30th, depart GHS 2pm, team pics 1:30pm.

There is NO PRACTICE Aug 31st Friday - enjoy your Labor Day weekend as a family.

Wednesday, August 1, 2012

PRACTICE STARTS WED AUG 8TH 9AM ASPEN

REMEMBER -

1.  YOU MUST HAVE A PHYSICAL ON FILE OR HAND IT TO ME TO PRACTICE.
2.  TEAM CAMP IS AUGUST 13TH - 16TH
3.  THERE IS NO GOOD REASON TO EVER MISS PRACTICE UNLESS ITS A DEATH IN THE FAMILY OR SOMEONE IN YOUR FAMILY IS VERY SICK.
4.  PLEASE BRING YOUR BEST ATTITUDE.
5.  HARD WORK BEATS TALENT MOST OFTEN, ESPECIALLY IN XC.
6.  YOU NEED 5 "SUMMER RUNS" WITH THE TEAM TO GO TO CAMP, IF YOU DIDNT GET 5, BUT HAVE 4, I WILL DO A "MAKE UP" RUN 9AM ON SATURDAY.
7.  TO GO TO CAMP YOU  MUST HAVE 100 MILES TOTAL RUN FOR THE SUMMER FOR NEW PEOPLE, OR 140 MILES FOR EXPERIENCED RUNNERS.  IF YOU ARE CLOSE TO GETTING IT YOU MAY KEEP COUNTING MILES UP TO AUGUST 13TH, THE FIRST DAY OF CAMP.
8. PRACTICE IS AT 9AM ON AUG 8, AUG 9, AND AUG 10, AT ASPEN PARK - done by 10:30-11am.

9.  PARENT MEETING - 6pm MONDAY AUG 6th at GHS!!!


Saturday, July 21, 2012

TEAM CAMP 2012 INFO


GAYLORD HIGH SCHOOL CROSS COUNTRY TEAM CAMP 2012

Who: For PARENTS AND PARTICIPANTS!

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 at our PARENT MEETING on Monday Aug 6 – 6pm at GHS !! If you prefer to wait and pay the $100 on the day we leave (Aug 15th) that is fine too. – 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 used for POST RACE MEALS DURING THE SEASON – we will order pizzas, buy Gatorade, drinks for meets, etc !! Last year we had enough leftover money to buy pizza after 4 of our XC meets during the season and lots of snacks and Gatorade for before meets.

*New this year – Have two kids going to camp? Second child is half price, $50 !!

Parent volunteers:

In addition to me, we have the Kassubas, Fischers, Warrens, Wendy Howard, Diane Duff, Thersese Henley, Kathy Borgeson and Dreyers 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 !!

• 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 $$

• YOU NEED YOUR PHYSICAL DONE BEFORE YOU LEAVE AND YOU NEED A PARENT CONSENT FORM SIGNED BEFORE YOU LEAVE, *No PHYSICAL? NO GO! So, be sure to get it done.

• No headphones, iPods allowed out during the DAY, but it is fine to listen to music in your tent when you are going to bed (after 10pm). THIS YEAR I AM ALSO BANNING CELL PHONES DURING THE DAY. I DON’T MIND IF YOU HAVE TO OCCASIONALLY CHECK A TEXT MESSAGE OR TWO, OR SEND A PHOTO TO FACEBOOK, BUT EXCESSIVE USE OF YOUR PHONES WILL GET YOU BANNED. ALSO, FROM 6-11PM IS CAMPFIRE TIME. NO CELL PHONE USE AT ALL DURING THIS TIME. THIS IS THE TIME WHERE YOU BOND WITH YOUR TEAM. 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 13 - 9:00 am: Meet at GHS, front parking lot

QUICK TEAM MEETING BEFORE WE LEAVE – rules and regs

9:05 am: Drive to GRAND MARAIS – WHERE WE WILL RUN, NEW THIS YEAR

Have a BAG lunch/snacks for the ride up – light with plenty of liquids, AND BE PREPARED TO RUN – COME DRESSED TO RUN, THERE IS NO PLACE TO CHANGE!! You need to wear your running clothes on the ride. Also have a towel handy

1:30 pm: Arrive at GRAND SABLE DUNES, the LOG SLIDE to run.

1:30 – 2:30 7 mile run along beautiful Lake Superior – Log Slide to 12 Mile Beach

3:00pm – run done, quick swim -- so have a towel packed in your day bag.

4pm Drive to Munising on H-58

5pm: Arrive Campground, set up tents, EAT PIZZA or SUBS

6pm After tents set up and we eat CHALLENGE #1 – Golf Ball Relay

7:00 pm: Relax time, losers of Challenge #1 get wood and build winners a fire

8pm – TEAM CAMP SURVIVOR Competition #2 – BALANCE

9pm boys meeting, followed by girls meeting



Tuesday, Aug. 14 – 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 – “Scavenger Hunt”

7pm CAMPFIRE TIME

830pm TEAM CAMP SURVIVOR Competition #4 – “Bouncy Bouncy” 9:00 pm: Boys team meeting, followed by girls meeting



Wednesday, Aug. 16 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 17 7:30 am: up, pack up camp,

8:30am 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 18 NO official practice – you SHOULD run on your own

M, T, W, Th, Fri Aug 20-24 Practice at 9am at ASPEN PARK !!

Monday – Friday Aug 29-Sept 1 Practice 3pm at GHS

THURS AUG 30th - FIRST MEET AT OGEMAW

Friday Aug 31 - No practice, enjoy your last weekend of the summer with family





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

6. WATER BOTTLE (old pop bottles work great) – you WILL BE REQUIRED TO CARRY ONE WITH YOU ON OUR TUESDAY RUN SO YOU DON’T GET DEHYDRATED LIKE DREW WATTS.

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)

14. FOLD UP SMALL LAWN CHAIR

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

20. FLASHLIGHT –

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.



CAMP RULES - print and SIGN and turn in BEFORE WE LEAVE!!!





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? Food allergies? Etc. please describe fully.

























Tuesday, July 10, 2012

JULY training

Hey GHSXCers, its July already and time to ramp up some training!!!!  Hopefully you have built up some distance base over the month of June and now its time to start inserting some harder workouts.

What do i mean by harder workouts?  Well, there are number of ways you can do a hard workout. 

A.  Here is one example - 1 mile warmup 2-3 miles hard 1 mile cooldown.  Pretty easy - just remember that the "hard" part of the workout should be in the 12-20 minute long range. 

B.  Another hard workout is hills.  Find a hilly route (Aspen is perfect) and simply run the uphills hard.  Go easy on the flats and downhills.

C.  Fartlek - during your run go out and just go easy for a while, 1 mile or so.  Then, just pick up the pace and run hard for 1-3 minutes, then go easy, then go hard for 2-4 minutes, then go easy, then go hard for 1-2 minutes, etc etc.  Always end with a nice easy 1 mile jog.

D.  Hills.  Find a LONG hill and run up it hard 8 times.  Be sure to do a good warmup and cooldown.

How often???  You should do a hard day of running at least once per week.  Two times per week is optimum.

Only 22 days until August and only 30 days until XC SEASON OFFICIALLY STARTS!!!!!!!!

coach

Sunday, June 17, 2012

CHANGE TO XC SCHEDULE!! New first race

change to XC schedule for next fall - no clare invite, instead the Dwayne Rau Invite at Ogemaw - we run our first BNC race there and we need to see the course, plus better competition than clare. last years results here http://www.athletic.net/CrossCountry/Results/Meet.aspx?Meet=43078 

I know some of you don't do well with CHANGE, but this is a bigger better meet that allows us to run on the Ogemaw course.  The first BNC meet is at this same course on sept 18 and i want us to see it ahead of time.

Top 30% of all runners by grade get medals.  Last year there were 30 freshman boys, top 9 then got medals, etc etc.

Thursday, May 31, 2012

GAYLORD XC SEASON 2012

Well, the track season is nearly over and for all of you its time to start thinking XC.  Our first team run (not practice) will be on WED JUNE 6th.    6pm.

June is the time of the year to begin building that mileage back up.  In track we go short and fast.  XC season is the time to build up the miles, going longer and longer as the summer goes on.  Aspen Wed runs are a great time to go a bit further than you are used to going.  Its always easier to go a bit farther when you have a group to run with.  I've also encouraged our past graduates (Joe Jones, Andy Frakes, Anna Kassuba, Krystin Dreyer, Jayden Hesselink) to come back and run with us.  cya Wed people.

Saturday, May 5, 2012

TGIS 5k RESULTS

TGIS 5k RESULTS May 5, 2012 48 degrees, light rain, 10mph winds
THANKS FOR SUPPORTING GHS TRACK AND FIELD AND XC




1. Nathan Mudge 34 16:16

2. Tim Pearson 45 16:48

3. Jeff Hervela 47 21:00

4. Nick Nowak 29 21:04

5. Dan Smith 47 21:05

6. Matt Peterson 39 21:07

7. Ethan Huey 11 21:49

8. Ryan Myers 12 22:08

9. Macey Moyer 12 22:29

10. Chris Mackenzie 41 22:24

11. Andy Sullivan 46 22:39

12. Melissa Jorgenson 35 22:57

13. Mason Tubbs 10 23:01

14. Joe Kowatch 10 23:16

15. Grace Bishop 12 23:45

16. Chase Henley 12 23:45

17. Ryan Stefanski 11 24:30

18. Anastasia Jones 13 24:33

19. Gregory Alma 14 24:34

20. Evan Mackenzie 11 24:47

21. Emily Oldenburg 12 25:05

22. Dante Beemer 13 25:23

23. Sydney Sella 11 25:27

24. Kyler Mackenzie 10 25:33

25. Keigan Dandeneau 11 25:46

26. Mary Tithof 43 25:49

27. Shannon Gobel 40 26:04

28. Andrew Quaal 11 26:11

29. Regan Quaal 47 26;11

30. Pam Carlson 41 26:19

31. Kari Mackenzie 42 26:40

32. Kate Lappan 12 26:46

33. Daniel smith 7 27:01

34. Bailey Holzschu 11 27:02

35. Kennedy Neff 7 27:02

36. Michelle Roberts 42 27:16

37. Jennifer Neff 40 27:23

38. Mike Neff 40 27:24

39. Emma Doederlein 10 27:52

40. Scott Doederlein 41 27:52

41. Kolby Moyer 10 28:42

42. Olivia Apa 10 28:46

43. Isabel Allmacher 10 28:47

44. Regan Swartz 11 28:50

45. Zoe Palmer 11 29:47

46. Kinley Dandeneau 10 29:48

47. Megan Peterson 12 29:49

48. Emma Burgan 11 29:53

49. Robin Burgan 40 29:54

50. Chris Dandeneau 45 30:00

51. Zack Pace 13 30:05

52. Nisha Patel 12 30:31

53. Diane Duff 55 30:36

54. Sarah Keen 12 31:06

55. Rachel Oppermann 11 31:08

56. Paige Wieber 10 31:09

57. Janvi Patel 10 31:09

58. Brent Zamzow 36 31:23

Thursday, January 5, 2012

TGIS 5k date set for MAY 5, 2012

TGIS 5K and ONE MILE FUN RUN - GAYLORD

11am start downtown Gaylord.

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 Court Street, 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.

$10.00 RACE DAY REGISTRATION ONLY
(no T-shirts will be given out as this is a fundraiser for GHS XC - may have shirts on sale separately for $15)
$5.00 entry fee for ages 18 and under.