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!!!!!!!!!!






Saturday, August 16, 2014

GHSXC off to camp Monday Aug 18th!! BUT YOU'RE NOT GOING??

If you are NOT going to camp with us here is what we'll be doing.

Monday Aug 18th - 6 mile run.  If you are not going to camp I'd do exactly what we've done at Aspen so far.  Do a 1-2 mile warmup, stretch, cals. Then do an easy longer run.  Beginners can go from 20-30 minutes.  Experienced people looking to make varsity can go 30-6 minutes.

Tuesday - 10 mile or 6 mile.  At camp we'll be going longer this day.  Our run at camp includes a stop at Chapel Falls, a swim in Lake Superior, a stop at "Senior Rock" for pictures (Grand Portal) a quick swim at Mosquito River/Beach, then back to the beginning.  If you are not going to camp try to get a LONGER run in today.  At this point in the season i do not care about speed or intensity.  Just go longer and start building up your endurance.

Wed - Today is the day we go a bit harder at camp.  We have a 3.5 mile out and back run totalling 7 miles for the "varsity-ish" runners.  On first part of our run we'll start easy and gradually build up, running harder and faster.  When we reach the turn around point we'll stop at the river, take a break and then run back to the start "easy."  If you are not going to camp you can do basically the same thing on a route of your choosing.  You do not have to go 7 miles, but instead go as far as you feel you're fit enough to do.  2 miles hard, 2 miles easy back home would be a great start.  If you can go further, do it!

Thursday - we'll be on Mackinac Island.  Most people will simply do an easy 30-40 minute run then we go shopping and eat lunch.

Friday - When you're back in Gaylord it's time to stick with it on your own.  An easy 20-60 minutes should be on tap for you today.

Saturday - Good day to go longer again.  Beginners should shoot for 30-40 minutes.  Experienced varsity runners should run for 60+ minutes.

Sunday - Let your self recover and have a day off.

Monday - Aug 25th We meet at GHS at 3pm.
Tuesday - Meet at GHS, 3pm, we hand out uniforms and have a team pic
Wed - most likely Aspen Park 330pm.
Thurs - Aspen 330pm.
Friday - you're on your own for the weekend.

Wednesday, August 6, 2014

GHSXC TEAM CAMP AUG 18-21

 

GAYLORD HIGH SCHOOL CROSS COUNTRY TEAM CAMP 2014


WhoFor 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 



Cost:    I will collect $100 from each participant at our PARENT MEETING on WEDNESDAY AUG 13th  – 6pm at GHS !!  If you prefer to wait and pay the $100 on the day we leave (Aug 18th ) that is fine too.  – PLEASE NO NO NO 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 2 of our XC meets during the season and lots of snacks and Gatorade for before meets.
Have two kids going to camp?  Second child is half price, $50!!

Parent volunteers:
In addition to me, we have the Kassubas, Desloovers Warrens, Sullivans, Beth Marshall and Mrs Kalember 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!  Most people just bring 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, OR CELL PHONES allowed out during the DAY, but it is fine to listen to music in your tent when you are going to bed (after 10pm).  AS USUAL 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 6-10PM 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.  During TEAM CHALLENGES PHONES will be allowed and encouraged so you can take pics of your winning team and post to facebook so the losing team gets acknowledged.


  • 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 18 -  
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 AT THE LOG SLIDE
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      6-7 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.
 We will provide a good solid lunch after the run, SUBWAY!!4pm     Drive to Munising on H-58
  5pm:  Arrive Campground, set up tents, EAT PIZZA?
6pm   After tents set up and we eat CHALLENGE #1 – BURIED TREASURE
7:00 pm:   Relax time, losers of Challenge #1 get wood and build winners a fire
8pm – TEAM CAMP SURVIVOR Competition #2 – CUP FLIP
 9pm boys meeting, followed by girls meeting
                       
Tuesday, Aug. 19 –   
8:00 am: Up at and at’em  – light breakfast, liquids
9:00 amoff to our run
10amArrive 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)
 2pm – run done, back to campground
 230pm -  late lunch, sandwiches, chips
3-5pm   Beach time at Autrain – a river and world’s best beach
5:00 pm: Dinner – hot dogs and hamburgers on the fire
6pm     TEAM CAMP SURVIVOR Competition #3 –
 “BAMBOO BALANCE”
7pm   CAMPFIRE TIME
 830pm    TEAM CAMP SURVIVOR Competition #4 –
 “Bouncy Bouncy Balloon”                                   
9:00 pm: Boys team meeting, followed by girls meeting
                                   
Wednesday, Aug. 20  
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 Miner’s Beach – WHICH END???
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 21     
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 22     NO official practice –
M, T, W, Th Aug 25-28    Practice at 3pm at GHS room 120
Friday Aug 29th thru Monday Sept 1.   No official practice
Tuesday Sept 2nd  Practice 3pm at GHS, SCHOOL HAS STARTED
                                   

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.      Swimsuit –a must in lake superior
10.  HAT – yes, I said hat as in WINTER hat, remember we are in da UP
11.  sandals for after running
12.  Long sleeve T-shirt
13.  BUG REPELLENT – can you say DEET
14.  Towel (maybe 2)
15.  FOLD UP SMALL LAWN CHAIR
16.  hiking type shoes and sandals
17.  football (nerf ?), Frisbee, cards, ball, hula hoop, jarts, board games,
18.  Towel or two
19.  sleeping bag
20.  Pillow
21.  FLASHLIGHT –
22.  Tent – let’s try to get our groups together ASAP so you know who you will be with
23.  Rain gear – a poncho is probably fine
24.  Toilet articles – toothbrush, shampoo, etc
25.  Extra set of clothes in case you get wet
26.  Sun block
27.  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!
28.  Please do not bring more than is necessary – space will be limited and tight.
29.  Daypack for going to the beach.
30.  Box of cereal or whatever else you like for breakfast.

31.  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.


RULES AND REGULATIONS - you MUST sign and turn this in.

CAMP RULES

 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 and taken back to Gaylord.
2. No participant leaves the group or the campsite without permission.
  1. Respect other teammates’ property, and camping equipment.  Keep your areas clean; leave them in better condition than we found them.
  2. 3.  No littering!  Obey ALL campground rules.
  3. If you decide to swim during your free time or go for a walk, do NOT go alone and check with an adult FIRST.
  4. Any participant who is caught stealing will be immediately sent home.
  5. No fireworks, firecrackers, or weapons of any kind.
  6. In this coed camp the boys will ONLY be in boy tents and the girls will ONLY be in girl tents.  No exceptions.
  7. When running ALWAYS stay in groups of THREE while on the trails.
  8. 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.” 
  9.  Some areas of the National Lakeshore are OFF LIMITS.  DO NOT GO OVER FENCES or PAST MARKERS THAT SAY “DO NOT ENTER” AS THE RANGERS WILL CATCH YOU AND YOU WILL HAVE A $100 FINE, I’M NOT JOKING.

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.