Friday, August 23, 2013

First time trial 2x1 mile

Sterling McPherson 12
458
456
954
Josh Green   12
501
508
1009
Jack Hervela  9
508
518
1026
Zak Goddard  9
522
529
1051
Matt Sullivan   11
528
528
1056
Brendan Westenbarger 10
524
539
1103
Jake Kuziel  10
530
535
1105
Collin Monusko   11
522
550
1112
John Martin 10
536
539
1115
Justin Desloover  9
530
550
1120
Tristan Starks   11
544
544
1128
Ethan Nida  9
542
551
1133
Trent Lashuay 9
600
601
1201
Jeff Heinz 10
624
620
1244
 Dominic Lajoie 9
627
627
1254
Isaac Desloover 11
620
636
1256
Seth Lashuay 12
622
635
1257
Josh Warren  9
642
644
1326
Michael Schmidt 10
645
726
1411
Cameron Pearson 9
644
740
1424
Lief Lindquist  9
742
802
1544
Sam Sarchet      10



Jeremy Wescoat  9



FIRST TIME TRIAL 2x1 mile

Girls

Alexis Smith 10
610
601
1211
Katelyn Smith 10
612
604
1216
Courtney Busch 10
609
615
1224
Grace Porta  11
617
617
1234
Mai Dao   12
613
623
1236
Lauren Pallas  11
617
620
1237
Mallory Marshall 10
618
628
1246
Carlie Martella 9
618
629
1247
Savannah Krone  9
623
632
1255
Erin Borgeson   12
638
651
1329
Jazlyn Wilde 9
650
720
1410
McKenna Goodale 11
706
724
1430
Allison Kowatch  9
740
715
1455
Erin Johnston 11
751
715
1506
Katelyn Putnam 9
750
812
1602
Sabrina Javens
803
829
1632
Gretchen Felt 9
826
814
1640
Anna Kalember 9
830
827
1657
Maggie Somerville  9
839
929
1808
Ana Jones  9
924
930
1854
Colleen Riling
922
949
1911
Jade Menkes  9
923
1023
1953
Patience O’Connor 11 



Shelby Curtis 10



Allie Porta 10



Alyssa Pickard 10



Bridget Somerville  9



Adrienne Edwards  9



Sabrina Javens  9



Thursday, August 22, 2013

PARENT MEETING AUGUST 28th WED

We will have our parent meeting Wed Aug 28th 6pm at GHS in the commons area.  I will go over several important items such as rules and regulations, eligibility, meet schedule changes, etc.

All practices times/locations are posted below.

Sunday, August 18, 2013

workouts week 2-3-4

GHSXC WORKOUT WEEK 2,3,4 – Week After Team Camp




Monday Aug 19 – 2 mile warmup, cals, high knee drills, quick meeting while stretching. Then ½ mile easy to hill, 4-8 x hill hard, then easy cool down 1-4 miles depending on who you are.



Tuesday Aug 20 – 2 mile warmup, cals, stretch, 2-6 mile run easy, all trails.



Wednesday Aug 21– 6pm!!!!!!! (coach has a funeral to attend ) 2 mile warmup, cals, high knee drills, stretch, 3-6 miles depending on who you are, tempo run.



Thursday Aug 22 – 9am, 2 mile warmup, cals, stretch, easy 30 minutes.



Friday Aug 23 – 9am Aspen Park, warmup, cals, stretch, 1 x mile for time, break, 1x mile for time, easy 1-3 mile cool down.



Saturday – LONG distance run on your own, or off. Sunday OFF



Monday Aug 26th – 6pm Aspen Park – 2 miles easy, cals, stretch, then easy 30-60 min.



Tuesday Aug 27th – 3pm GHS, ROOM 120 – 2 mile warmup, cals, stretch, high knees, 16 minute tempo run, 2-3 miles easy.



Wednesday Aug 28th – 3pm GHS, ROOM 120 – Meet in coach’s room, 2 miles easy, cals, high knees, stretch, easy 2-4 miles. PARENT MEETING 6PM GHS COMMONS AREA, ALL PARENTS ENCOURAGED TO ATTEND.



Thursday Aug 29th – 3:00pm AT GHS ROOM 120 -- 2 mile warmup, cals, stretch, 1 x mile for time, break, 1x mile for time FASTER than your first one, 1-4 mile cooldown.



Friday Aug 30, Sat Aug 31, Sun Sept 1, Mon Sept 2 – you are on your own DO NOT TAKE FOUR DAYS OFF!!!!!!!! Freshmen, run one of the days, experienced runners you should run TWO of these days and take two off.



Tuesday Sept 3 – FIRST DAY OF SCHOOL, practice at 3pm, meet in coach’s room, do not be late. Easy 2 mile warmup, cals/stretch, easy 30 minutes, with 4x100m stride outs on football field and 5 minutes barefoot running.



Wed Sept 4th – FIRST MEET AT CLARE, BUS WILL DEPART GHS at APPROXIMATELY 2pm.



THINGS TO REMEMBER





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 first meet is Sept 4th at Clare, its coming up fast. This part of the season is a bit boring. We just run run run run run run run. Remember, once the meets start its going to fly by. Stick with it, work hard, and enjoy.



Saturday, August 17, 2013

GHSXC MEET SCHEDLE

I think some of the parents may not have received an "official" meet schedule, well here it is.

parent meeting Wednesday August 28th, 6pm GHS.  ALL PARENTS ENCOURAGED TO ATTEND.

MEET SCHEDULE    (in 2013 GIRLS RUN FIRST)

 Sept 4th Clare Invite – Mid Michigan Community College -   Races by grade with 10 medals each.  Flat fast shaded course.  Take I75/127 south toward Lansing exit at mile mark 170, turn left (east) go over freeway and enter mid Michigan community college grounds, drive in about a mile and you will see busses.

 Mens Races
1.25 Mile 6th Grade and Under3:30 PM
1.25 Mile 7th Grade4:00 PM
1.25 Mile 8th Grade4:20 PM
5,000 Meters 9th Grade4:40 PM
5,000 Meters 10th Grade5:10 PM
5,000 Meters 11th Grade5:40 PM
5,000 Meters 12th Grade6:10 PM








 Womens Races
1.25 Mile 6th Grade and Under3:30 PM
1.25 Mile 7th Grade4:00 PM
1.25 Mile 8th Grade4:20 PM
5,000 Meters 9th Grade4:40 PM
5,000 Meters 10th Grade5:10 PM
5,000 Meters 11th Grade5:40 PM
5,000 Meters 12th Grade6:10 PM


















SEPTEMBER 7TH SATURDAY – CHARLEVOIX MUD RUN, meet is run with 11-12th grade girls at 9am, 11-12 boys at 930am, 9-10 girls at 1030, 9-10 boys at 1030am, open race (PARENTS) at 11am, middle school race 1130am, awards 12 noon.  Should be about 20 teams or so, last year girls and boys were both 3rd.  Medals to top 10.  Great first meet where kids can compete against their own age levels.  The course is European style XC with hay bale jumps, barriers, and MUD.  Directions – go out of town west on M-32 to East Jordan, then take M-66 into Charlevoix, turn LEFT at the first light at the intersection of M-66 and M-31.  Go south on M-31 about 200 yard then turn immediately left on Marion Center Road (C-65).  Continue on along for about 1.5 miles to Charlevoix High School.

SEPTEMBER 17TH, TUESDAY – BIG NORTH CONFERENCE MEET #1 – @ ALPENA
This is the first of our Big North Conference meets with Petoskey, Cadillac, Alpena, Ogemaw, TCCentral, and TCWest.  It is always some of the toughest competition we face all year.  There will be only two race GIRLS first, then BOYS after, starting at 4pm.  The course begins on the Woodward Soccer Fields.  751 Woodward AVe, Alpena, MI. – google maps it!!  We will loop the soccer fields before crossing a bridge.  After crossing the bridge, there will be an approximate 1 mile loop that is repeated before retuning to loop the soccer field to the finish.  Terrain includes wood, open field, sand pit and soccer field.  Parking will be at the APlex on Woodward ave, just before arriving at soccer field!

FRIDAY SEPT 20th – PARENTS WORK CONCESSION STAND AT FOOTBALL GAME AND SELL 50/50 TICKETS, PLEASE HELP OUT THIS IS A BIG FUNDRAISER FOR US.

SEPTEMBER 21st  , SATURDAY DELTA INVITATIONAL – DELTA COLLEGE Unique, short, flat and fast 2 mile race.  This is one of my favorite meets – Girls have won this invitational for the last 19 years in a row, boys have won 15 of the last 18 years.  It features separate races for varsity boys, varsity girls, boys JV, girls JV races.  Exact time schedule will be posted on our http://gaylordxc.blogspot.com/ website when I get them.  Directions – take i-75 south to exit 160 – (BAY ROAD).  Go just a bit then turn right onto DELTA ROAD.  Delta College about a mile down on Delta Road.  Usually our first race is about 10am.


October 1st, TUESDAY, BIG NORTH CONFERENCE MEET #2, @TCCentral -  
This is the second of our big north conference meets.  Same schedule as the last one Big North race, one girls race at 4pm, followed by boys race.  This race will most likely be held at the Courtade Elementary CC course.  Head to Traverse City, but upon entering Williamsburg (just past casino) turn left onto Williamsburg road.   Go about 10 miles then RIGHT onto Supply Road.  Go another 5.5 miles and turn left onto RASHO ROAD.  Courtade Elementary is up about a half mile on your right.  Tough course, hilly, and tougher competition.

October 4th – Homecoming football run – In past years we have done our annual football run, missing school the entire day to run the football from our opponent’s home football field to GHS for the homecoming football game.  We have not yet decided if we will do that this year or instead participate in the homecoming parade.


OCTOBER 5TH, SATURDAY, Saginaw Heritage Invitational –More information about location and times later at http://gaylordxc.blogspot.com/   Tough competition against Saginaw, Midland Down, Bay City Western – all D1 schools.  JV race also --- I know this is homecoming weekend and people (girls) get all freaked out about a meet on this day but its early in the morning and you will be home by 1-2pm OR you can ride home with parents and be home even earlier.


OCTOBER 15TH, TUESDAY,  BIG NORTH CONFERENCE FINALS, GAYLORD COUNTRY CLUB.
This is the final BNC meet for  us and it will determine the team conference champion and individual all-conference honors.  Our home course is one of the toughest courses we run all year, but we love it.  Races start at 4pm with GIRLS Varsity, then BOYS Varsity, then ALL JV.  3 races.

OCTOBER 19TH,  Saturday – HOME ROTARY INVITATIONAL - @ Gaylord Middle School  New this year to our schedule is a home invite moved from Tuesday before regionals to Saturday before regionals.  It will be a fairly flat, fast course where the top 10 runners on the team compete in the varsity race.  Middle school GIRLS RACE 10:30am, Middle school BOYS RACE 11:00am, 6th grade “Open” race 11:30, Girls JV 12noon,
 Boys JV 12:30pm, Girl’s varsity 1pm, Boy’s varsity 1:30pm, Team Awards immediately after varsity races


OCTOBER 26TH SATURDAY – REGIONALS, @ Traverse City – The BEAR GOLF COURSE at Grand Traverse Resort, I have no information on a time schedule yet, but this is a new course nobody has ever run before.

NOVEMBER 2nd - MHSAA STATE FINALS – BROOKLYN, MICHIGAN, MIS SPEEDWAY
The state finals are held at Michigan International Speedway in Brooklyn.  As usual, we’ll stay at the Holiday Inn south or Holiday Inn Express in Lansing on Friday night, have dinner at Olive Garden, go shopping at the mall, and head down to Brooklyn early Saturday morning.  I’ll pass out a full packet of information about the state finals when the time draws near.  For more information see …  http://www.mhsaa.com and go to cross country  - this site has past results, times, etc.

NOVEMBER 13th WEDNESDAY -- TEAM BANQUET, GAYLORD HIGH SCHOOL – 6pm
Our team banquet will be held at GHS in the commons area for dessert, then the auditorium.