Monday, October 29, 2012


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


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.


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


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.