Sunday, October 25, 2015

WOW REGIONALS WEEK

Back in June you started training.  You ran literally hundreds of miles in the summer, then hundreds more during the season.  You missed time with friends.  You missed time with your family.  You missed school.  You stressed out about your position on the team.  You got nervous with aniticipation of your first race.  You endured hills, and wind and rain and hot sun.  You made new friends.  You did all this in anticipation of next Saturday, the regional meet.  The regional meet on our home course.  The screaming frenzy of fans and parents and friends who came to watch you run.  You did all this to be the best you can be on one day with the hopes that you would serve your team well.  You didn't really care about individual honors, but would take more satisfaction i hoisting a regional trophy or qualifying for the state finals as a TEAM, rather than just an individual.  You wanted your team to be the best they could be.  Now, that time has come.  It's THE WEEK.   It's THE DAY.  IT IS THE HOUR.  IT IS RACE TIME.

Monday - easy distance, not as long as we've gone on Mondays before, time to rest a bit.

Tues - super short.

Wed -  Some speed.  Not 100% sure what we'll do yet as I want to see how you're feeling on Monday and Tuesday.  Likely its a longer warmup (2 miles)  an 800m at race pace,  4x400m at race pace, and some 200m finishes.  2 mile cool.

Thurs - OFF  -- JV TEAM MEETING IN COACH'S ROOM AFTER SCHOOL.

Fri - team meeting, then easy short with stride outs.

Saturday - RACE DAY.  up at 8-9am, breakfast.  Light, good breakfast of carbs that's easily digested.  Small bit of protein, fruit, banana, granola, juice ( NO MILK PRODUCTS KATE).  Arrive at coach's house at 1130am.  Go to bathroom, get a snack, have a Gatorade or water.  Once everyone is there run over to course at NOON, get to tent (same spot as last week), check numbers, pins, etc.  Girls go through course at 12:40pm.  Boys at 1:10pm.    Then we are in BOX 13.  GIRLS RACE 130pm  BOYS RACE 2pm.  Awards immediately after.

Be sure all freshmen, newbies are on board with this plan, communicate with them so they know and remember because even though i go through this all at practice someone isnt' listening and confused!! :)  I won't mention names.  #8 runner you do all this too, pretend you are in the race and doing everything everyone else is.  I hope you are as excited as I am!!!

See the best regional times here, switch between boys/girls and click the "hypothetical" team scores button to see where we rank.  http://www.athletic.net/CrossCountry/Division/List.aspx?DivID=33717


Sunday OFF






Saturday, October 17, 2015

BIG WEEK - BNC FINALS AND HOME INVITE!!!







Well JV'ers, it is the end of your season this week.  We have come a long ways since August 17th when we went to team camp in Munising.  It was a week of fun and games and running and swimming and bridge jumping and learning about how you fit into our team.  Over the last 10 weeks you've gotten faster and stronger, you've gained both endurance and speed.  But, this week we focus on rest so you can be at your BEST.  Our conference meet on Tuesday is hilly and PACING will be key - it is supposed to be 57F and a light breeze.  Perfect running conditions.  Our home invite at Michaywe on Saturday (sunny and 55F) is the flattest fastest course we'll run all year - yes faster than Benzie.  It has been a great seson, lets end these last weeks on a positive note!!

Monday - short with stride outs.

Tuesday - you are responsible for your own ride to the country club.  Girls 4pm, boys 430pm,  girls JV  5pm, boys JV 530pm.  ALL CONFERENCE AWARDS AFTER.

Wed - short and sweet

Thursday - JV OFF, Varsity  PRACTICE AT COACH'S HOUSE.  1 mile easy - 1x400 @ race pace, 1x800m @ race pace, 1x800m @ race pace, 1 mile easy on the Michaywe Race Course -- Get a ride there, or ride with me.  

Friday - easy and short

Saturday -- HOME INVITATIONAL @ Michaywe.  Girls varsity11:30am, boys varsity 12:10pm, girls JV  12:50pm  boys JV 1:30pm (middle school starts 10am girls, 1030am boys).  FLAT FAST COURSE AND YOU RUN YOUR BEST TIME.

Sunday, October 11, 2015

week 9 workouts

Week 9 workouts --

BIG WEEK - TRAINING HARD!  FOOTBALL RUNNING!!

Monday - Longer run but not too long.  2mile warm, stretch, 6 miles, medium pace, working hard.

Tuesday MEET AT COUNTRY CLUB - warmup and HILLS

Wed - easy and short

Thursday - 2 mile warm, 13x400m each one faster than last 2 mile cool

FRIDAY - FOOTBALL RUN - bus departs GHS front doors at 7:55am - bring a lunch and SNACKS WITH YOU!!  We will be back to GHS about 3:45 to participate in the HOMECOMING PARADE.  BE PREPARED WITH FRESH WARM CLOTHES FOR WALKING IN PARADE, ITS GOING TO BE COLD.

Saturday - homecoming.  Make good decisions.  Behave.  Have fun.  Don't ruin your season.  BEFORE THE FESTIVITIES START BE SURE AND GET OUT FOR AN EASY 30-60 MINUTE RUN.

SUNDAY OFF

MONDAY - EASY AND SHORT

TUESDAY -- BIG NORTH CONFERENCE FINALS, GIRLS 4PM, BOYS 430PM, GIRLS JV 5PM, BOYS JV 530PM

Saturday, October 10, 2015

FULL RESULTS

PORTAGE Boys and Girls XC teams in action at Portage invitation.

Girls - 6th of 45 teams in a race featured 12 of top 15 teams in the state and we ended up 6th, beating #13 Dearborn Divine Child, #14 Richland Gull Lake, #11 Middleville, #7 Grand Rapids South Christian, #6 Dewitt, #15 Whitehall.  

I think we had a "good" race.  We're still no where near where I think we can be.  Our final push on speedwork next week, followed by some rest will give us that final piece of the puzzle we've been looking for.  Alexis was awesome up front running the 2nd fastest time by a Gaylord girl in GHSXC history, only topped by Sloan Secord.  Katelyn had the best race of her life and #7 fastest time by a girl in GHSXC history, Courntey Busch was just seconds from a personal best and is now flirting with sub 20 minutes which is right where we need her, Carlie has been dealing with some pacing issues but was still right near her personal best time, and Brianna Martin was our 5th girl today running her personal best time.  Bri continues to improve and just keeps moving up faster and faster.  Our varsity scoring was rounded out by Emily Byrne and Allie Kowatch.

Boys 37 of 49 teams.  Our goal for the boys was to get some "big meet" experience and we did just that.  Zak Goddard continues to lead the boys team as #1 runner and had a solid low 17's as did Justin Desloover, running his personal best time.  Ethan Huey is one solid freshman, placing as the 19th fastest freshman on the day and nearly a personal best time on a pretty tough course.  Derek Giallombardo was close behind in 18:24 with a personal best time and freshman Matt Jaroneski rounded out varsity scoring with 18:46.  Our boys are young and this was a great experience for them.  We do not have a senior on our varsity and the experience we gained today will pay dividends in the future.  I still believe we have an outside shot at qualifying for the D2 state finals with this group.


Saginaw Results for JV  http://www.athletic.net/CrossCountry/Results/Meet.aspx?Meet=102998#12967
Some GREAT times for our JV runners!!









Saturday, October 3, 2015

BIG WEEK - BNC#2 - SAGINAW JV - PORTAGE VARSITY

It's a big week for GHSXC - we had a good training week and rested from race last week, so we are back in action this coming week with 3 big races.  On Tuesday we will depart GHS early for BNC #2 - at Ogemaw.  Again it is girls at 4pm all in one race followed by boys at 430pm all in one race.  Just like before we are looking to get you onto the "All Conference" team by placing in the top 14.  The final all-conference team is selected by using the best of your first two BNC races combined with your last BNC race (home course out at country club).  On Saturday the JV go to Saginaw to run in the Invitatioinal in the JV race.  Samantha Hunt (track coach) will be your coach for the day.  Varsity leaves at noon on Friday for a weekend overnight trip to the LARGEST XC INVITATIONAL IN THE MIDWEST.  http://www.portageinvite.com HAS LOTS OF GREAT INFORMATION.  Check their website for race schedules, parking, maps, old results, etc.

Saturday -- Oct 3  - You are on your own.  It is a good chance to go a bit longer for varsity runners.  A nice easy hour run is perfect.  JV should do a short 20-40 minutes

Sunday - OFF REST

Monday October 5 -  Easy and short with stride outs.  WE WILL PLACE AN ORDER FOR 50 GHSXC SWEATSHIRTS.  YOU PAY $10 AND OUR FUNDRAISING $ PAYS THE REST.  GOOD DEAL $10 FOR SWEATSHIRT!!!   PARENTS WE WILL BE ORDERING TEAM SWEATSHIRTS THIS WEEK. ABOUT $25 - ATHLETES GET THEM FOR $10. IF A PARENT WANTS ONE FOR $25 MESSAGE ME YOUR SIZE AND SEND IN $ WITH KIDS. ATHLETES BRING IN $10 NEXT WEEK ONE DAY. SWEATSHIRTS WILL BE NAVY BLUE HOODIES WITH SOME NICE XC DESIGN ON THEM.

Tuesday Oct 5 - BNC 2 at Ogemaw - depart GHS probably 1pm or 130pm.

Wed - easy 30-50 min

Thurs - 2miles, 6x400m at RACE PACE, 2 miles

Friday - JV OFF, Varsity off to Portage at NOON.  We will stop in Grand Rapids, downtown, to run at 3pm.  So GET INTO YOUR RUNNING CLOTHES BEFORE WE LEAVE THE SCHOOL.  Bring a snack/drink.  3pm RUN.  430pm  Hotel in Grandville - The Grandvillage Inn  6pm DINNER @ Carrabbas (have $15-$20)  730pm MALL (spending $$$?)  930pm HOTEL SWIM  TEAM MEETING and a swim  11pm LIGHTS OUT.  (Athletes will also pay $20 for the hotel room as GHS cannot cover that and we don't quite have enough fundraiser $ for that!)

So - Varsity needs about $20 for hotel  $20 for dinner and $15 for Saturday lunch = $55

ALL VARSITY RUNNERS GET A FREE INVITATIONAL T-SHIRT AT THIS MEET.
IF THE $55 IS AN ISSUE FOR YOU JUST TALK TO ME AND WE WILL WORK OUT A PLAN.

Saturday - JV BUS DEPARTS 7am  Varsity girls at Portage  race 1:00pm  Boys 2:00pm at Portage West Middle School.  Awards after races, then a quick stop on the way home for lunch/dinner at fast food ($10).  Home to GHS about 8pm.

http://www.portageinvite.com has information
http://www.portageinvite.com/wp-content/uploads/2014/10/Bus-Drop-off-and-Onsite-Parking.pdf

this last link is a map of the location - we will park in the TEAM VAN PARKING area if you are trying to find us.

I have to be in GRAND RAPIDS Sunday morning for my nieces baptism and would like to stay in Grand Rapids Saturday night so IF YOU ARE PLANNING ON COMING TO THE MEET AND CAN TAKE YOUR CHILD (AND 4-5 OTHERS!!) WITH YOU THEN I CAN STAY IN GRAND RAPIDS.  If not, no worries, I will just come back down Sunday morning.