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