Sunday, August 30, 2015

Benzie splits, comments for Mikey

Since Mikey likes the comments so much and says I never do them here they are.



Saturday, August 29, 2015

FIRST MEET -- BENZIE

Just like our time trial - first meet means nothing.   Yes, it is sort of a gauge of where we are right now.  Many personal best times, that's nice.  And, it is a reward for your hard work over the summer.  But, in XC times mean nothing.  If you run a fast time but are 500th place, then that's not real good.  But, if you run a slow time and win, GREAT!  IN XC ITS PLACE!!






here is a link to full results.  http://www.athletic.net/CrossCountry/Results/Meet.aspx?Meet=102968#12967

Girls, with Courtney we'd have been somewhere from 2nd to 5th place.  We would have been very very close to Grand Rapids Christian and they are probably the favorites to win the state finals.  That's a good sign.   We still have 9 weeks to to until that point though!!

Guys - 4 guys in the 17's??  Wow, makes me really wish we had TGIA or ENIDA right now as a 5th man but we don't.  We have to have someone step up as 5th man.  If someone does we just might have a shot at going to states with the girls!!

Monday - 3pm practice at GHS
Tues - 3pm practice at GHS
Wed - meet at Clare see below
Thurs - practice 3pm GHS
Friday - practice 9am aspen park - optional, long run

CLARE ON WED SEPT 2nd.  Bus will depart at 1:30pm.

 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

Wednesday, August 26, 2015

FIRST TIMED MILES TODAY!!

here are our first timed miles on 8/27

A few things to remember.... before you look too seriously at these times.

1.  It is August.  These times mean nothing.
2.  If you ran well, great.  If you ran poorly, great.  This was just a workout.  Its not the conference finals or regionals or state meet.  It was a workout at aspen park.  Period.  Who cares?  This is just step 3 of our 12 step program to regionals and the state finals and your best time at the end of the season when it really counts.
3.  We have 63 days until things really count.  Keep working, keep running, keep injuries away and keep focused, we have a long way to go.

coach



Sunday, August 23, 2015

Workouts update and schedule update

Monday - 9am Aspen Park.  Supposed to be chilly and possibly rainy (60% chance) but we will run regardless as it is not supposed to thunderstorm.  Workout will be 2 mile warmup, 1/2 mile jog, 3x medium hill, 1/2 mile jog, 3x long hill, 1/2 mile jog, 3x long hill, 3 mile cool down.  This is the varsity workout.  Freshman/JV will be shorter, fewer hills, shorter cool down.  Be mentally prepared, this is one of our first "hard" days!!

Tuesday Aug 25th - easy day, remember, recovery days are as important as hard days.  This is a day to just build your aerobic base and build capillary beds in running muscles.

Wednesday Aug 26th - 2 mile warmup, followed by 3x 1 mile hard, freshman/JV might do 2x1 mile, 2-3 mile cooldown.

Thursday Aug 27 - easy day just like Tuesday
I have scheduled August 27th Thursday-  6pm at GHS for my official "Parent Meeting" to go over rules/procedures/etc.

Friday Aug 28 - 2 mile warmup, 3 miles easy, 3-4x100 meter stride outs.

Saturday Aug 29 - Benzie Invitational featuring some of the best teams in the state of Michigan.  Bus departs GHS at 6:30am.  home about 3pm?  Race schedule is here http://www.athletic.net/CrossCountry/Results/Meet.aspx?Meet=102968#12967

and last years results are here - look these over and predict where you can finish?
http://www.athletic.net/CrossCountry/Results/Meet.aspx?Meet=86756#13150
we are in the "big school" division

sunday - day of rest!

MONDAY AUG 31 -- MENTOR TRAINING FOR XC RUNNERS WITH MRS KALEMBER AT NOON AT GHS.  It is important that you attend this training so you can be a part of freshman orientation.  Regular practice will be at 3pm at GHS.

Tues Sept 1 - practice 3pm GHS

Wed Sept 2 - Clare XC invitational - bus departure time will be around 1:30pm.

Thurs Sept 3- practice 3pm GHS



Friday-Monday NO PRACTICE RUN ON YOUR OWN AND ENJOY YOUR LAST FREE WEEKEND.

Tues - Sept 8 First day of school and practice at 3pm.

Saturday, August 1, 2015

reminders of reminders

GHSXC RUNNERS
Remember to check our practice schedule so you can get WORK OFF.




Aug 21 - FRIDAY - MEDIA DAY - TEAM PICS 4:30pm at GHS - I will hand out uniforms at 4pm in my room #120 at GHS
Aug 22, 23  SATURDAY - Sun no practice
Aug 24-28 (Monday - Friday)  Practice 9am Aspen Park

I have scheduled August 27th Thursday-  6pm at GHS for my official "Parent Meeting" to go over rules/procedures/etc.  Please try to attend as we will also be covering information about our invitational.

Aug 29 - Benzie Invite (Saturday)  Bus departure time not yet set - we will leave early - BUS DEPARTS GHS AT 6:30AM!!!!

Aug 31-Sept 4 (Mon-Fri) pratice 3pm at GHS room 120  Except Sept 2nd we have Clare Invite

no practice Sept 5-6-7  Labor day weekend
Sept 8th - school starts and regular practice 3pm every day.

Also check our athletic.net page for full calendar and meet results.
http://www.athletic.net/CrossCountry/School.aspx?SchoolID=12967

REMINDERS

remind 101 for GHSXC athletes and parents - I send out reminders of practice changes, bus departure times, meet information etc via text.  To join simply sent the text message @mrkalembe to the number 81010 and you'll get text updates from me.

and ps.  dont forget you need a physical on file or handed to me by August 12th for practice!!