Monday, November 3, 2014

BANQUET

GHSXC banquet WED NOV 5th,  6pm GHS.  Girls bring a dessert, boys bring drinks (pop, juice, milk) please!!  I have lots and lots of table service, plates, cups, utensils, etc.  Also bring your uniforms in to me at school or to the banquet, in a bag with your name on it please, thanks!!

Sunday, November 2, 2014

STATE FINALS

Well, Athletic.net had us ranked at 22nd place, the official rankers had us at 14th, and we ended up 16th.  so, not bad, not great, just about where we should be probably!!

What a great season, so much improvement from so many people, state qualifying team, 3 girls all conference, 3 girls all regional, and 1 all stater.  Above all though is what you learned about yourself.  You learned how to work towards a goal, how to be mentally tough, how to race, how to improve.  You learned about fitness and eating well and about hanging out with smart, hard working people like yourself.  Running is a true test and way that EVERYONE can improve and meet goals.  It is inclusive rather than so many sports that have to make cuts and for that I am happy.

Enjoy some downtime, enjoy some time off and let your body rest.  Then, start preparing for next year, next season.  2015 GHSXC is going to exciting i have a feeling.

coach


Sunday, October 26, 2014

STATE FINALS WEEK

first off, congratulations to the girls!!  we knew it was going to be a tough day where we had to execute our race plan perfectly and hope that sparta or cedar springs or whitehall would stumble a bit and it happened.  All of the top 7 girls ran WAY faster than their athletic.net predicted place and we're in the state finals for the 9th time in the last 12 seasons.  Nice work ladies!!

Monday - easy distance 35-45 min
Tuesday - easy distance 30 min
Wed - warmup, timed mile on the track HARD, 4x400m race pace, 1 mile easy
Thursday - OFF - go home and pack
Friday - leave for Lansing at NOON, go to hotel (Holiday Inn East Lansing), run short workout (20 min with stride outs) then out to dinner at Olive Garden and the mall.
Saturday - MHSAA D2 STATE FINALS at 2:30pm race time

here is a link to ALL state finals info

http://www.mhsaa.com/portals/0/documents/BXC/xcfinalpack.pdf

http://www.mhsaa.com/portals/0/documents/BXC/finals%20info.pdf

I will give each girl an official packet of information with maps, time schedules, etc this week probably Tues or Wednesday.

Thursday, October 23, 2014

REGIONAL INFO, MAPS, VIDEO

http://www.mhsaa.com/Sports/GirlsCrossCountry/2014Regionals.aspx

Location: Grand Traverse Resort - Spruce Run Golf Course,
100 Grand Traverse Village Blvd. Acme, MI 49610
Schedule/Race Times:
7:30 Course Opens/Packet Pick-up starts
10:00 Division 4 Boys
10:30 Division 3 Boys
11:00 Division 4 Girls
11:30 Division 3 Girls
12:00 Division 3 and 4 Results and Awards
1:30 Division 2 Boys
2:00 Division 1 Boys
2:30 Division 2 Girls
3:00 Division 1 Girls
3:30 Division 2 and 1 Results and Awards

Wednesday, October 15, 2014

REGIONAL WEEK and ...

Thurs Oct 16 - JV DAY OFF!  Varsity 1.5 mile warmup, 1x mile race pace, 400's at race pace, 1.5 mile cool.

Friday - easy with stride outs

Saturday - HOME INVITE - I will be at the meet early.  You will be responsible for getting yourself there on time, getting yourself warmed up (one loop of the 1.5 mile course) and on the starting line.  I will be busy making the meet happen!!  We are down to one tent.  If you have a tent, bring it and set it up and stay warm and out of the wind and rain/snow!!

Sunday off

Monday - easy 5-6 miles, Varsity only, JV your season is done.

Tuesday - easy 4 miles

Wednesday - 1.5 mile warmup, 800, 800, 400, 400, 200, 200 @ race pace

Thursday - OFF, NO PRACTICE

Friday - 2 mile warmup loop, motivational speech, done.

Saturday - REGIONALS at TCCentral, i have not yet seen the time schedule, but I'd guess we run about 1-2pm.  We'll leave GHS probably 10-11am?  Remember, the top 3 teams and/or top 15 individuals are STATE FINALS QUALIFIERS.

Wednesday, October 8, 2014

Wed Oct 8  -- 13x400m a success

Thurs Oct 9 -- easy short workout, stride outs

Friday Oct 10th - participate in parade, RUN A SHORT WORKOUT on HILLS

Saturday Oct 11th -  either your day off or a short 30-40 min

Sunday Oct 12th -   if you took Saturday off, easy 30-40 min,  If you ran Saturday, take today off

Monday - Oct 13th - short and easy with stride outs

Tuesday Oct 14th -- Big North XC finals on our home course at Country Club  4pm boys varsity, 430 girls varsity, 5pm all JV (I think)

Wed Oct 15 - medium distance

Thursday Oct 16th - Varsity 2x800m at race pace, 4x400m at race pace, JV OFF

Friday Oct 17th - easy and short (practice organized by captains, coach setting up course)

Saturday Oct 18th - HOME INVITE AT  MICHAYWE, I need help with PARKING AND T SHIRT SALES AND FINISH LINE AND PACKET DISTRIBUTION FOR COACHES.  PARENTS IF YOU CAN HELP PLEASE MESSAGE ME ON FACEBOOK OR EMAIL ME!!

Sunday, September 28, 2014

BNC # 2 and Saginaw week workouts

Monday - easy distance with strides
Tuesday - BNC meet at Petoskey.  Depart 2pm, excused 1:45pm.  Girls goal same as last time but move closer to TCCentral.  Close up our time gap between the 2-3-4 pack and # 5.  Mallory, Grace, Emily, Savannah - who will be # 5 ?  It is time for someone to make a move!  Boys - we were sick and not nearly at full strength last BNC race in Cadillac.  Tuesday we look to close that gap up.  Can we move from 6th up to 4th today?  I think so.  RACE IS AT PETOSKEY HIGH SCHOOL, BOYS 4PM, GIRLS 430PM.  ONLY TWO RACES.
Wed - easy distance
Thursday - 2 mile warmup, 8 x 400m AT RACE PACE with SHORT REST, 2 mile cool
Friday - short and EASY with strides.  WE WORK THE CONCESSION STAND FRIDAY NIGHT SO WE NEED SOME PARENT/ATHLETE VOLUNTEERS.  THIS MAKES US $250 FROM THE ATHLETIC BOOSTERS FOR THE EXTRA
S WE GET FOR THE KIDS.
Saturday - SAGINAW INVITE - sorry to say that the bus departs GHS at 6am.  We'll talk about our goal for this race on Friday when we look at last year's results.  Its the time of the season we're looking to get out a big faster, hit that first mile hard and hang on being MENTALLY tough.  RACE IS AT IMERMAN PARK, SAGINAW.  GOOGLE MAPS GIVES GOOD DIRECTIONS.  BOYS VARSITY RACE AT 930AM, GIRLS VARSITY 10AM JV AFTER.

Sunday - OFF for everyone, even you Zak.  Rest up for a tough week next week.

Monday - long distance.  Run to Doumas.  Some will head back to GHS from here.  Varsity, top 10-ish will continue down into Aspen Park, run trail 1-2-3, back to GHS.  Yes, its a long day and yes this is probably our last long day.  From here on out it's speed time.

Tuesday - short and easy 30 min.

Wed 13x400m each one faster than the last.  May modify this to 2x800, then 9x400m.

Thurs - easy and short

Friday - I am cancelling the football run and we'll participate in the parade, the assembly, and be in school all day.  Practice AFTER the parade will be a quick speed/hill work session.

Saturday -


Friday, September 26, 2014

confirmed - BNC # 2 at PETOSKEY HIGH SCHOOL

Our 2nd BNC  XC race has been moved from camp Petosega to Petoskey High School on Tuesday Sept 30th.  I have not seen a race schedule yet, but I assume its 4pm boys, and 430 or 445 girls.

Thursday, September 25, 2014

BNC MEET # 2 AT PETOSKEY

THE PETOSKEY MEET MAY NOT BE AT CAMP PETOSKEY, I AM AWAITING INFO FROM PETOSKEY TO SEE IF ITS AT PETOSKEY HIGH SCHOOL OR CAMP PETOSEGA.  WHEN I KNOW I'LL POST IT HERE!!

THANKS!!

Saturday, September 20, 2014

Delta - results and next week workouts

http://www.athletic.net/CrossCountry/Results/Meet.aspx?Meet=92484#12967


Meet results from DELTA are the link above.  Pretty happy with our results, but not 100% satisfied.  We have lots of work to do and improvement to make.  We all had a good effort, looked like we were racing hard and now its time to refocus and have a HARD training week.

Monday - bring a water bottle, LONG distance day.

Tuesday - easy and short

Wednesday - Hills, followed by some hills, with a few hills sprinkled in.

Thursday - easy and short

Friday - THIS WORKOUT WILL BE AT NOON TIME LUNCH BREAK FOR TEACHERS.  TEACHERS HAVE PARENT/TEACHER CONFERENCES THIS DAY SO OUR WORKOUT IS AT LUNCHTIME.  NOT SURE WHAT TIME THAT IS EXACTLY, AROUND 1130AM OR SO.
warmup, 1x mile HARD, 3x800 faster, 2x400 faster, cool down

Saturday - off or easy short run on your own

Sunday - off or medium/longer (no more than 1 hour Zak) EASY run

Monday easy and short with stride outs

Tuesday - NEXT BNConference meet @ Petoskey  -- CURRENTLY I DO NOT KNOW WHERE THIS MEET WILL BE HELD, AS SOON AS I KNOW I'LL POST IT!!!  ALL Boys 4pm ALL Girls 430pm.

GIRLS ARE D2 CHAMPS

COLLIN MONUSKO

BOYS VARSITY

ALEXIS BATTLES FOR THE WIN

the 2-3-4 pack

Friday, September 19, 2014

DELTA INVITE TIMES

Meet Saturday at DELTA COLLEGE on BAY ROAD, Saginaw.


Mens Races
2 Mile Open9:00 AM
2 Mile Div. III & IV9:30 AM
2 Mile JV (All Divisions)10:20 AM
2 Mile Div. I & II11:25 AM
2 Mile Middle School12:15 PM
2 Mile K-6th Grade 2 Mile1:15 PM
1,200 Meters Elementary Race K-5th only1:40 PM
Womens Races
2 Mile Open9:00 AM
2 Mile Div. III & IV9:55 AM
2 Mile JV (All Divisions)10:45 AM
2 Mile Div. I & II11:50 AM
2 Mile Middle School12:40 PM
2 Mile K-6th Grade 2 Mile1:15 PM
1,200 Meters Elementary Race K-5th only1:40 PM

Sunday, September 14, 2014

MSU and this week's workouts

Full MSU results here http://www.athletic.net/CrossCountry/Results/Meet.aspx?Meet=90668#12967

Monday - easy distance day, stride outs

Tuesday - @ Cadillac for Big North Conference race #1, race is at middle school on Mackinac Trail

Wed - easy distance

Thurs - timed PACE mile and 2x800m PACE, not all out

Friday - easy distance

Saturday - Delta Invite. Delta college, easy to find right off I-75
Format will be as follows:
**9:00 - OPEN 2 MILE – MEDALS AT THE FINISH LINE for Sullivan, Desloover and Hervela
9:30 - DIVISION III & IV VARSITY BOYS
9:55 - DIVISION III & IV VARSITY GIRLS
10:20 - ALL J.V. BOYS (DIVISION I, II, III & IV)
10:45- ALL J.V. GIRLS (DIVISION I, II, III, & IV)

*11:15 - TEAM & INDIVIDUAL AWARDS - DIVISION III, & IV
11:25 - DIVISION I & II VARSITY BOYS
11:50 - DIVISION I & II VARSITY GIRLS

12:15 - J.H. BOYS RACE (2 miles)
12:40 - 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)

Sunday, September 7, 2014

MSU INVITE WEEK WORKOUTS

MSU INVITATIONAL WEEK
Monday - LONG RUN, down to Dumas Park then, into Aspen Park, then some hills, then back to GHS.
Tuesday - easy and short
Wed - warmup, cals, hard mile, then hills x 4-8
Thurs - easy and short
Friday - bus departs 8am for MSU invite
Saturday - easy run on your own, the longer you go the better you'll be in Oct/Nov

Sunday - day off

ALL MSU INVITE INFO HERE - time schedule included - WE ARE IN THE BRONZE races for varsity and then JV are AFTER, grouped alphabetically.

http://grfx.cstv.com/photos/schools/msu/sports/c-xc/auto_pdf/2013-14/misc_event/2014spartaninvitemeetinfo.pdf




Thursday, September 4, 2014

dat mud run

Time schedule for the MUD RUN is as follows...


Boys 11-12  900am
Girls 11-12   930am
Boys 9-10  10am
Girls 9-10 1030am
Open race
Middle school races.


All races at Charlevoix high school


PARENT MEETING TODAY 6pm, GHS commons.  Will be short and not mandatory. I will go over some of our rules and answer any questions you have.


JKal.

Tuesday, September 2, 2014

Parent meeting THURSDAY SEPT 4th, 6pm GHS.  Nothing special, just going through information in our packet I am sending home with kids.  Not mandatory...


CLARE race schedule for WED Sept 3.  Take I75/127 south to Mannsiding road exit, go left (east) to the entrance of MID MICHIGAN COMMUNITY COLLEGE and follow road through the woods until you see the busses and the kids.


Mens Races
1.25 Mile 6th Grade and Under 3:30 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 Under 3:30 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

Wednesday, August 27, 2014

2x1mile times

Katelyn Smith
546
546
1132
Alexis Smith
538
526
1144
Courtney Busch
551
558
1149
Carlie Martella
552
605
1157
Emily Byrne
607
608
1215
Mallory Marshall
611
620
1231
Adrienne Edwards
615
622
1237
Grace Porta
614
634
1248
Ashley Dunn
628
638
1306
Savannah Krone
654
708
1402
McKenna Goodale
658
714
1412
Allie Porta
654
722
1416
Erin Johnston
712
724
1436
Whitney Monarch
713
735
1448
Skyler Wickert
709
743
1452
Misty Paolino
714
739
1453
Alison Birkhofer
806
810
1616
Allison Kowatch
805
856
1701
Jade Menkes
815
915
1730
Colleen Riling
908
940
1848

Zak Goddard
454
459
953
Jack Hervela
455
459
954
Justin Desloover
514
520
1034
Ethan Nida
522
529
1051
Collin Monusko
523
530
1053
Derek Giallombardo
545
543
1128
Matt Sullivan
530
559
1129
Morgan Barber
545
557
1143
Sam Sarchet
540
605
1145
Kenny Smith
552
614
1206
Michael Schmidt
547
628
1215
Chase Henley
604
615
1219
Josh Warren
615
623
1238
Jeff Heinz
605
656
1301
Guage Szymanski
624
638
1302
Trevor Giallombardo
608
656
1304
Cameron Pearson
629
706
1335


Tuesday, August 26, 2014

WORKOUT PLAN FOR WED-WED Aug 27-Sept 3

Wed - Aug 27 meet at Aspen.  2 mile warmup, cals, high knees, 1x mile HARD, timed.  1/2 mile jog to hills, varsity will do around 8 x hills (4 on one, 4 on other), JV will do less.  Longer cooldown, probably 3 miles for varsity.

Thursday Aug 28 - meet at aspen.  easy easy 4-8 mile run

Friday Aug 29th - not a mandatory practice, but for those who want we will meet at aspen at 10am.  Workout will be a fartlek or hill workout.  Longer run, should be in the 4-8 mile range again.

Saturday Aug 30 - on your own, easy easy 30-50 minutes

Sunday OFF

Monday 2 mile warmup, stretch, 3-5 miles easy

Tuesday 2 mile warmup, 30-40 min easy, 4x100m stride outs, PARENT MEETING IN EVENING 6pm @ GHS commons area

Wed - KICK BUTT AT CLARE INVITE
KENNY SHOWERS IN THE FRESHMAN SHOWER!!!

Saturday, August 23, 2014

GHSXC TEAM CAMP A SUCCESS

Despite cold temps, 4 inches of rain, mud and clouds, the GHSXC team camp was a success.
As usual we got to know our teammates a bit better, enjoyed campfires, bonded over silly competitive games where the boys pulled ahead 4-3 after finding buried twizzlers, tipping cups upright, building block towers, and rolling a golf ball into a hole.

PRACTICE SCHEDULE

MONDAY AUG 25TH, MEET AT GHS 3PM IN COACH'S ROOM, 120.  THIS WILL BE A LONGER DISTANCE RUN IF THE WEATHER COOPERATES.

TUESDAY AUG 26TH, MEET AT GHS 3PM IN COACH'S ROOM 120, WE WILL HAND OUT UNIFORMS AND DO A TEAM PICTURE QUICKLY.

WEDNESDAY AUG 27TH, MEET AT ASPEN PARK.  3:15PM.  WE WILL DO A COMBINATION OF HILLS AND ONE TIMED MILE.  OUR FIRST 'HARD' WORKOUT OF THE YEAR.

THURSDAY AUG 28TH, ASPEN PARK 3:15PM, DISTANCE RUN.

FRIDAY-MONDAY YOU'RE ON YOUR OWN.

TUESDAY SEPT 2ND - FIRST DAY OF SCHOOL, PRACTICE AFTER SCHOOL, MEET IN COACH'S ROOM, 120.

WEDNESDAY SEPT 3RD -- FIRST MEET AT CLARE!!!!!!!!!!