Sunday, September 27, 2015

35 days until REGIONALS!!!!!!!!!!!!!!!!!!

Week 7 workouts -- another big training week.

First let me summarize last week.  Tuesday - hot hilly meet at TCWest leaves you tired and drained.  Thursday - a fairly hard workout.  Saturday - another race after a long stressful week.  Get the idea??  We are running tired right now and training through these early races still.  This is the time of the season where you are probably the most tired you'll be all year.  The next two weeks will be tough but then we begin to cut back a little before some of our bigger meets.  PS -  WE STILL NEED ONE MORE PARENT DRIVER FOR PORTAGE!!  NO DRIVER AND NO GO - WE CANCEL PORTAGE, PLEASE ASK A PARENT!!!!

MONDAY - LONG RUN AT ASPEN.  Get a ride to Aspen Park immediately after school and we go long.  Bring a water bottle to rehydrate after first half of run.

Tuesday - easy and short.

Wed - 2 mile warm  6x800m HARD  2mile cool

Thurs - easy and short.

Friday - meet at GHS track at 230pm.  Do your 2 mile warmup, stretch.  Coach will be out to the track at 3pm and we will do our workout.  1 mile race PACE, 2x800m RACE PACE, 4x400m each one a bit faster than the last.  2 mile cool.

FRIDAY NIGHT WE WORK CONCESSION STAND -- PARENTS!! :)  Could use some "kid" help too!!!

Saturday - varsity - easy 40min - 1 hour 20 min.

Sunday OFF

Monday - easy and short

Tuesday - Big North Conference meet #2 at Ogemaw High School.  XC course is right at the high school property.  One girls race 4pm, one boys race 430pm.  Bus will probably depart GHS at 1pm.
Back to GHS about 730pm.

Friday, September 18, 2015

Workouts!! Week SEVEN

BIG WEEK!!!!!!!!!!!!

MONDAY -- light short run with stride outs.  Look at our BNC competition on A.net

Tuesday Sept 22  - first Big North Conference race - At TCWEST - 5220 Barney Road, Traverse City.  This course is on the WEST side of TC.  Best way to get there is google maps.  Or take M72 through town all the way past west Bay, up the hill and out of town past the big windmill.  Turn Left on GRAY road, then left on BARNEY road.  XC course is at Bay Meadows Golf course.

Two races - Girls 4pm, boys 430pm.

TOUGH competition.  TCCentral, TCWest, Petoskey, Cadillac, Alpena, Gaylord and Ogemaw

Wed - easy distance day, medium longer

Thursday - 4x800 medium fast, race pace

Friday - easy, short

Saturday Sept 26 - MY FAVORITE RACE OF THE YEAR -- DELTA!!  Course is at Delta College - google maps it.  right down I75 to exit 160 then right on Delta Road.

SHORT FAST 2 mile course!  Girls have won this meet 24 of last 27 years.  We continue the streak this year!  Boys have won 20 of last 27 years, lets do it again!!

Girls 2 Mile Div. I & II  9:30 AM
 Boys 2 Mile Div. I & II  9:55am
 
Girls  2 Mile JV (All Divisions)10:20 AM
Boys 2 Mile JV (All Divisions)10:45 AM




Sunday off and rest.

Thursday, September 17, 2015

CONCESSION STAND FUNDRAISER

AS I MENTIONED AT OUR PARENT MEETING WE HAVE SEVERAL FUNDRAISERS!!  

The first fundraiser is coming up fast -- On Oct 2nd we will be working the concession stand at the football game and selling 50/50 tickets.

ALL SPOTS MUST BE COVERED!!


We're using VolunteerSpot (the leading online Sign-up and reminder tool) to organize our upcoming Sign-ups.

Here's how it works in 3 easy steps:

1) Click this link to see our Sign-Up on VolunteerSpot: http://vols.pt/kQKVsR
2) Review the options listed and choose the spot(s) you like.
3) Sign up! It's Easy - you will NOT need to register an account or keep a password on VolunteerSpot.

I have already signed up and it is pretty easy.  Put in your email, or sign in with facebook and click on where you want to work!

It is that simple.

This could bring in over $750 for the GHSXC team!!!!!!!!!!!!!

coach

Sunday, September 13, 2015

WEEK SIX !!!!!!!!!

Can you believe this is WEEK 6 of the GHSXC SEASON?????!!!!!!!!!!!!  We have improved a lot, we have seen some fast times, but we are also nowhere close to where we will be in 6 more weeks.  We are just starting some speedwork now and have begun to learn what "pacing" feels like.  In the next week we will hit it hard.  Mon, Wed and Friday will all be 'hard' days and we do not race until next week when we have our first Big North Conference race in Traverse City on Tues Sept 22.

Here is the week workouts.

Monday - Sept 14 --  LONG RUN.  Down Hayes Road to Dumas Park, get drink, stretch.  Down to Aspen Park for a good longer trail run.  Back to Dumas, drink.  Back to GHS.  This will be one of our longest runs of the season and it is going to be WARM.  BRING A WATER BOTTLE to put in my van so you can get a drink at Aspen.  JV/younger runner/new people 6-7 miles.  Varsity 8-10 miles.

Tues - short and easy

Wed - 2 mile warmup, then HILLS x 8

Thurs - easy and short

Friday - 1x mile hard @ RACE PACE, 4x800m where the first is race pace, the second is 3 seconds faster, the next is faster and the last is fastest.

Saturday - EASY RUN ON YOUR OWN

SUNDAY OFF

Monday - short with stride outs

Tuesday - First Big North Conference race @ TCWEST.

Thursday, September 3, 2015

Labor Day Weekend through the MUD RUN

Well, we've had a good start to our season, I can't believe it has already been over three weeks of running already.  We had a good start at both Benzie and Clare, but the best is yet to come.

Labor Day Weekend.

Friday Sept 4th - 9am at Aspen if you want to run with a group.  Nice and cool this early in the morning and a good time to go LONGER.  Anywhere from a 6-12 mile run is good.  Go long!

Saturday Sept 5th - take a day off and rest or easy 1 hour.

Sunday Sept 6th - day off !

Monday Sept 7th - Labor Day - Medium distance run, 45-75 minutes easy.

Tuesday Sept 8th - first day of school, we will go a bit longer, again 45-75 min.

Wed Sept 9th - CRUISE intervals, These will be AT race PACE.  1xmile, 4x800m at RACE PACE, no faster!!

Thursday - medium distance, easy 45 min

Friday - short and stride outs.

Saturday - MUD RUN - The race course is two miles north of Charlevoix on Marion Center Road at Charlevoix High School.  BUS WILL BE DEPARTING EARLY --  6:30am!!  Home to GHS at 2pm or 2:30pm.

There will be 5 races, divided by grade level, as well as an open race for coaches and spectators which means PARENTS.   No athletes who ran in the team races may run again in the open or for even part of the open race.   Team scoring will be done by combining the five best times for each team from the two races.  The schedule is as follows:

              9:00 am                     11th & 12th grade girls /10 medals
              9:30 am                     11th & 12th grade boys / 10 medals
            10:00 am                     9th & 10th grade girls /10 medals
            10:30 am                     9th & 10th grade boys /10 medals
            11:00 am                     Open race—men women/3 medals
            11:30 am                     Middle school race/10 medals each
            12:00 pm                     Awards Ceremony  

Tuesday, September 1, 2015

CLARE INFO

GHSXC meet tomorrow!!  Mid Michigan Community College - NOT in Clare, Clare is hosting the meet.  Take I75/127 south toward Lansing for 75 miles, exit at Mannsiding Road (I think its exit 168) Turn LEFT (east) and enter the Mid Mich Comm College grounds near the intersection just a 1/2 mile or so from the freeway.  Follow road in until you see big yellow busses and you're there.

Bus departs GHS at 1:30pm

9th Grade         4:40 PM
10th Grade 5:10 PM
11th Grade 5:40 PM
12th Grade 6:10 PM