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