Wednesday, November 9, 2016

GOOD LUCK

Good luck to CHARLEND HOWARD, competing in the D3 regional meet on his home course at Oshkosh.  Last year he competing in D3 nationals and he is hoping to qualify again this year.

Also, congrats to Alexis and Katelyn Smith, competing for Northern Michigan University this weekend at the NCAA Division 2 Regional XC meet in Evansville Indiana.  With the teams 4th place finish (currently ranked 10th in the nation) they qualify for the NCAA championships in two weeks in Florida!!

NMU WILDCATS results and information







Sunday, November 6, 2016

It's over ... almost

Congrats to Zak Goddard on competing at his second MHSAA state finals.  He finished a very respectable 123rd place out of the 250 or so runners in a time of 17:23.  Actually, you could take this a step further... there are 150 teams in D2 cross country with an average of 15-20 runners per team.  This makes a grand total of around 2500 runners in division 2 and Zak finished 123rd.  123/2500 means Zak ranks in the top 5% of all runners in division 2 in the state.  Well done Zak!!

A few things this week.

1.  Remember to turn in your uniforms - put your shorts/jersey/tights/jacket in a bag, put your name on it, and turn it in asap!  thanks!!

2.  WEDNESDAY is the first annual GHSXC MILE.  Come out and run your best mile time ever!  3:15pm at the new GHS track!

3.  BANQUET ON THURSDAY.  6pm we eat dinner, subway, and then desserts from culinary arts!  Then slideshow in auditorium.

4.  Congrats to Alexis and Katelyn Smith, competing for Northern Michigan University this weekend at the NCAA Division 2 Regional XC meet in Evansville Indiana.  With the teams 4th place finish (currently ranked 10th in the nation) they qualify for the NCAA championships in two weeks in Florida!!

5.  Charlend Howard will compete in the D3 Regional XC meet next weekend on his home course in Wisconsin.  Good luck Charlend!






Saturday, October 29, 2016

REGIONALS - what a day, what a season

Here he is - our state finals qualifier for the second year in a row.




Zak Goddard improves his best time and his best regional finish, placing 12th at the MHSAA D2 regional hosted by Gaylord at the Michaywe 5k course.  Zak is the epitome of what it means to be an XC runner trying to reach your potential.  He pounds out hundreds of summer miles, eats right, works hard and runs smart.  Over his fine four year career Zak has improved steadily from a solid varsity runner as a freshman, to a sophomore #1 runner on the team, all regional as a Junior, and now all-conference, all-regional, and off to the state finals for a second time as a senior.  Congratulations Zak!!  The Gaylord boys finished 11th in the 15 team field - which seems a bit disappointing at first glance.  But, #2 man Nick Green ran a solid 1801 for his second fastest 5k of the season as only a sophomore.  I look for Nick to be a real contender for All-Regional honors next year with continued summer running.  #3 man Jack Hervela ends a fine 4 year career with a season best time of 1805, besting his last week's 18:33.  Jack has been a solid varsity runner for us for four years and I am going to miss his humor, his hard practice work effort and his all-around positive attitude.  Congrats on a great 4 years Jack.  #4 man Ethan Huey did not have the day he hoped - I am not sure if he was not feeling well or what.  Ethan was a consistent #2 for us all season, often getting close to Zak and I know today Ethan wanted that top 15.  #5 man Justin Desloover caps off a fine 4 year career as a GHSXC harrier also.  As a freshman JD was on and off the varsity, but each year after he has been a solid varsity scorer for us.  I know JD wanted more out of his senior season, but I am confident his track season and our 4x800m relay team will be kind to him.  Andrew Quaal (sophomore) caps a fine year with a solid effort today, just missing his personal best time.  I believe the 17's are in the cards next season for Andrew.  He is a tireless worker putting in lots of good summer miles and these will pay off next season.  Kenny Smith earned varsity status at the NMXCC meet last weekend and today ended his junior season with his second best time of the year.  He returns for a senior year in 2017 and I hope he can bring that time down to the 17's.

Overall our boys finished 11th - a ways back from where we had hoped.  This season we beat Petoskey twice and they were 5th today.  This is a fine boys team of hard workers and good attitudes.  Sometimes we have to go beyond the finish score to really see if we've had a good season or not.  In my opinion we had a great season, a season I wouldn't trade for anything.  It started with a great team camp - one of our best ever and ends with Zak competing at the state finals next Saturday at MIS.

Full results here D2 REGIONAL RESULTS

On the girls side Brianna Martin finished as our #1 girl for the first time this season in a season best 20:21.  Bri ran almost an identical time last week and I had hoped she could improve up on that just a bit as that's what it would take to make the top 15 state finals qualifying all-regional team.  She came up just 22 seconds short.  Bri suffered a severe knee sprain back in August at our team camp, and was not able to run until the early October meet at Saginaw.  Given that she missed almost 8 weeks of training, it is amazing to see her running this fast.  She will return for the 2017 season as our #1 girl and I look forward to the next two years with her leading our team.  #2 today, but #1 all season was Carlie Martella.  Carlie leaves GHS with a solid legacy of 3 years as a varsity runner and All-Conference honors this year.  She was also an important part of our 2016 team which placed 7th in the state finals.  Her time today was not indicative of her season as it was the first time she was even over the 21 minute barrier.  At the 2 mile mark Carlie was in a solid 6th place, looking to move up even closer to the leaders, but her body did not respond to her desire for more.  She faded over the last 800m and finished well beyond her goal.  After the race Carlie, and her team, were very sad for her.  They know, and she knows, her true place was on that all-regional team.  I told her at the conclusion of the race that all her summer miles and all her preparation were not in vain - the reward will be this track season where, I believe, she has a true shot at the school 1600m record and bettering her own 800m record.  #3 today was senior Allison Kowatch.  Alli has been a mainstay of our varsity for two years now, solidly nailing down the #3 position and pacing the younger runners on the team.  Alli is a great role model, excellent student, and a true role model for the younger girls on the team.  I am going to miss Alli Kowatch.  #4 and 5 today were the twins - Mikayla and MacKenzie Massey.  These young ladies, both freshman, had a pretty good season.  In fact, they're running times that Carlie ran as a freshman.  They can really have an impact on our team IF they decide to focus on summer running and build their endurance.  I am looking forward to 3 more years of these gals!  Also a freshman, #6 today was Amanda Keysor.  Amanda has done a great job in a stressful position on the team.  Always positive, always hard working she has a great future on GHSXC.  Senior Adrienne Edwards rounded out our varsity today - as a four year runner Adrienne stepped on to our varsity for the first time this year, always working hard, always positive, and always being a good role model.  Adrienne is a true scholar/athlete and uses XC to improve her conditioning for basketball season - BUT, never uses that as an excuse to miss XC or not work hard.  When she is an XC runner, she give it her all, and that's something that really looks good to coaches and the team.  It's been a great four years Adrienne.

Overall, the girls finished 10th in the 15 team field, about where I thought we'd be.  We have a young team and I look forward to seeing our improvement in the next couple years.

Zak will be in the D2 MHSAA finals at MIS on Saturday November 5th.  Good luck Zak!

Sunday, October 23, 2016

REGIONAL WEEK practices

REMEMBER ONLY TOP 10 PRACTICE THIS WEEK.  JV YOU HAVE A MEETING WITH ME FRIDAY AFTER SCHOOL - I WILL BE GIVING YOU A JOB TO DO TO HELP AT REGIONALS.  ALSO FRIDAY I HAND OUT YOUR NEW BUFFS!!!!!!!  JV TURN IN UNIFORMS SOME TIME THIS WEEK, ANY DAY FINE.  PLEASE PUT IT IN A BAG AND PUT YOUR NAME ON IT.  I NEED A JERSEY A PAIR OF SHORTS A JACKET AND YOUR TIGHTS.  IN A BAG WITH YOUR NAME ON IT. PLEASE.  JV - GREAT SEASON!!

Monday - medium distance day 1 mile warmup inside - stretch - then outside - easy 5 miles.  Maybe rails to trails?  town loop?  your call, this is as a GROUP, nice and easy.

Tuesday - short 30-40 minutes easy

Wednesday - Meet at 6501 Hummingbird for practice as a PREP for REGIONAL DAY, SATURDAY.   GET A RIDE OR RIDE WITH ME IF YOU NEED.   We will park at coach's house and then run over to the course start.  Do a quick jog, then stretch, then the workout.  We will do one loop of the course doing 3 minutes hard, 2 minutes hard, 1 minute hard, 1 minute hard, 1 minute hard, 2 minutes hard.  This will get us back to near the start.  Then a few 100 meters stride-outs in to the finish.  These hard efforts will not be "all-out" but will be a bit faster than race pace.  We will then jog the course again to total 5 miles for the day.

Thursday - OFF - do not even come to my room after school.  REMEMBER A DAY OFF MEANS A DAY OFF.  Go home, take a nap, catch up on homework and relax.  Enjoy some sitting.  watch netflix for a few hours or more.  nap again and eat a good healthy dinner.  No climbing cell phone towers or trampolines.

Friday - meet in my room as usual- JV INCLUDED. JV WE WILL HAND OUT YOUR "PRESENT" TODAY - NEW TEAM HATS!!  I MEAN BUFFS.  THEY'RE SWEET.  YOU WILL ALSO GET YOUR REGIONAL DAY JOB.  ALL JV CAN ALSO TURN IN THEIR UNIFORMS/JACKETS/TIGHTS THIS DAY.  PLEASE PUT IT IN A PLASTIC BAG WITH YOUR NAME ON IT!!!!   Varsity workout will be a short 20-25 minute run with stride outs.

Saturday - regionals, the day we have worked tirelessly for.  Seniors, the day you have been preparing for these last 4-5-6 years, maybe 7.  The day we peak and run our best.  The day we are focused, mentally and physically.

Time Schedule

8am - boys up and eat a light breakfast
845am girls up and eat a light breakfast
9:10am - boys arrive at coach's house
9:30 boys jog over to tent, drop spikes and jog course
10:00 boys done going through course, watch end of D4 boys race.
10:20 girls arrive at coach's house, have a snack, use bathroom, pet dogs, jog to tent at 10:35am
10:40 boys D2 REGIONAL - girls just arriving at tent watch boys D2 regional.  Girls jog first loop of the course at 11:15am.
11:20 girls D4 regional
12noon girls D2 REGIONAL
awards at 12:30pm

Supposed to be QUITE COOL ALL WEEK - bring tights, sweatshirts, warm clothes, hats gloves.  Eat good food, NO JUNK NO JUNK NO JUNK NO JUNK.  Good food only, no pop, no sugars no high fat goods.  Good normal diet.  Sleep more, go to bed early.  Parents please confiscate cell phones at 10pm and tell them coach said to do it so that you can actually go to sleep and not stay up until 1am snapchatting.

NMXCC WHAT A DAY!!!!!!!!!!

1400 runners, 31 varsity teams, 26 middle school teams and 41 of our 45 runners on GHSXC had personal best times for the season!!  What a way for the JV to end our 2016 campaign.  I am so proud of all of our athletes - putting in a couple hours helping sell shirts, concessions, parking cars and just generally being helpful.  Thank you to all the parents who worked to make this invitational a success.  I am proud of you and extremely thankful for the great group we have!!!  Well done!!

Full results  - NMXCC results here

On the boys side we finish 9th of 27 teams - pretty good, but I think we have more in us at the regional meet next week.  Our time gap from 1-5 man stands at 1minute 20 seconds or so and I hope for around 50-55 seconds next week.  Zak Goddard cracks the 17 minute barrier at 16:59 and placing 11th overall.  Ethan Huey also had a personal best at 17:28.  Both of these young men have a good shot at being all-regional next weekend.  Nick Green also clocked a personal best by 17 seconds and cracking the 18 minute barrier for the first time.  Nick has the ability to go 1730 or 1740 at regionals next weekend and the rest we give the team this week might propel him to that time.  Andrew Quaal and Justin Desloover rounded out our scoring 5 with solid performances.  Andrew and Justin both had season best times but I really believe that 17's are in the cards for them next week - they continue to improve and we have trained through many of these races with fairly hard weeks of practice and little "rest" before weekend invites.  This week is "rest" week - and we are hoping it leads to the peak in performance we usually see this time of the year.  Jack Hervela is also back to full strength and had a solid race as 6th man.

In the JV race we had a battle for the last varsity spot.  All JV boys were in the race to be the first across the line, because that person would be our last varsity runner at regionals.  Kenny Smith was up to that challenge and came through with a season best 18:16, placing 4th overall in the JV race.  Kenny was actually our 4th man by time today in the meet, his best of the season, just edging out Andrew and JD.  Kenny definitely had the race of the day for the Blue Devil harriers.  His time was a season best by 35 seconds.   8th man today was Jon Thorold - I know Jon wanted that 7th position very badly.  He has worked hard all season to earn a varsity spot on the team and just missed it today.  As I told the team at practice this week - "Don't let the failure to reach your goal be a negative thing - use it as fuel for the fire to prepare harder for next season."  Jon WILL be a varsity runner next season as I know he'll be preparing with LOTS of summer miles.  Some other JV runners of special note were Chase Henley with a season best by over a minute, Jacob Thorold season best by 1:24, and Jonathon Steele, season best by 1:19.  In the JV scoring GHS placed 3rd of 30 teams!!  Well done JV boys!!!

On the girls side, the return of Bri Martin and the race for varsity positions has given us a boost.  The lady blue devils placed 9th of 30 teams, equalling the boys effort.  Carlie Martella was again our #1, with a season best time of 19:47.  Carlie is right in line with times that Katelyn Smith was running last season - Kate ended up top 5 at regionals and all-state.  I believe Carlie can do the same.  Bri Martin again ran a season best time by almost a minute, and actually beat her time from last year on this course by about 20 seconds, running her 2nd fastest time of her short career.  If Bri can take another 20-30 seconds off this time she had today she can be all regional and earn a trip to the MHSAA state finals on November 5.  Ever consistent Allison Kowatch was again our 3rd, running a season best time and continuing to improve.  Rounding out our varsity scoring were solid freshman Amanda Keysor with a season best time by 40 seconds and Adrienne Edwards running a season best time by 42 seconds.  Both Amanda and Adrienne have been very consistent for us this year - improving each race and scoring as a varsity runner in every meet.

In the JV race we had a battle for our last 2 varsity spots.  The girls knew that whoever finished as our 1-2 runners in the JV race would be on our varsity for regionals and the double threat Massey girls pulled it off.  Mikayla ran a season best time by 59 seconds to secure a spot as our #4 girl, quite a feat after battle some health issues this season.  Sister Mackenzie was not far being, running a season best by 1:05!!  Both girls will be tough next season with more consistent summer miles and a healthier season.  Both have battled illness and knee issues ...

Other girls of note were Raija Taylor, Nicole Houghland, Laina Thomson and Cameron Martella.  All four of these gals have a very good shot at our varsity next season and can be very good XC runners with some more serious summer mileage.  Raija came on strong today after missing 3 meets, Nicole was in position to be 1-2-3 mid-race but faded just a bit after missing 3 meets also, and Laina had an amazing race back at Saginaw, but just couldn't duplicate it today and Cameron had been on and off the varsity all season.  These girls have worked very hard and I am super proud of their effort today.  Of special note were Emily Brazelton with a season best time by 1:23 and Olivia Apa with a season best by 1:13 and Jenna Monusko with a season best by 1:14.

Well done blue devils!!!













Tuesday, October 18, 2016

BIG NORTH CONF FINALS

WOW - what a crazy day.  TCWest girls beat TCCentral girls (who are ranked #3 in the state) in the finals BNC race.  TCW boys beat TCCentral boys for the conference title.  Petoskey boys beat Cadillac (who were at one time ranked top 10 in the state)  Just goes to show you that at this point in the season ANYTHING can happen!!!!!!!

FULL RESULTS HERE - RESULTS

For the Blue Devils - Congrats to ALL-CONFERENCE runners Zak Goddard and Carlie Martella.  Both had good races today to earn these honors,  Well done!!

As a team the boys had a hard pill to swallow - 6th in the conference.  I am happy to say that this is about as happy as I have even been with a 6th place.  There are 4 teams fighting it out in our regional for the remaining two state finals qualifying spots behind Fremont - Cadillac, Petoskey, Ludington and Gaylord.  Today we were closer to Cadillac than we have been ALL season and we have beaten Petoskey twice this season.  I truly believe, with some rest next week, and some good races from our top 5 the boys team CAN qualify.  Zak's effort was almost as good as his run at TCC two weeks ago and earning All-conference honors is a fine pat on the back.

On the girls side we again topped Petoskey and got a little bit closer to Cadillac.  Carlie's race wasn't the race she had hoped but it was enough to earn All-conference after 4 years of hard work.  Brianna Martin made a very nice step up closing the gap between her and Carlie.  The girls have been steadily improving their times and efforts and today we ran "ok" - I am hoping with some rest next week we can change that from 'ok' to "we ran great" when it comes time for regionals.


reminder - parent meeting at GHS on Wednesday 10/19 at 6pm to talk about our home invitational and regionals.


Sunday, October 9, 2016

TRAINING WEEK PRACTICE SCHEDULE Oct 10-16

Monday Oct 10 - again Mr. Warren and I have teachers meetings we must be at so there is no official practice.  You are on your own.  Two weeks ago, our monday practice was a LONG day.  Today is also a "long" day.  On your own you are responsible for getting in a LONG run. Varsity, last time we did a solid 8-9 miler down rails to trails.  That would be a perfect run again for this Monday.  JV should go between 5-6.  Just a longer sustained run, no "tempo" needed in the middle.  If possible run with your teammates - this is the best way to stay motivated with hold a steady solid pace.

Tuesday - short and easy and we discuss Saginaw and hand out medals.

Wednesday Oct 12 - WE WILL RUN AT THE COUNTRY CLUB ON M-32 WEST OF TOWN IMMEDIATELY AFTER SCHOOL.  GET A RIDE THERE OR RIDE WITH ME OR WITH MR. WARREN.  WE HAVE SEATS FOR YOU IF YOU NEED A RIDE.  PLEASE HAVE PARENTS PICK YOU UP THERE AT THE COUNTRY CLUB AFTER PRACTICE (430PM)  The workout will be a medium distance run with some "hills" and some "finishes" - a number yet to be determined but this is a hard workout.

Thursday - short and easy and its my mom's birthday.

Friday - on the GHS track.  2 mile warmup, 13x400 starting with race pace then faster, faster, fastest and then fasterest.  2 mile cool down.

Saturday Oct 15 - on your own distance run of 30-80 minutes.

Sunday Oct 16 - OFF

Monday - short with stride outs

Tues Oct 18 - BIG NORTH CONFERENCE FINALS AT COUNTRY CLUB BOYS VARSITY 4PM, GIRLS VARSITY 440PM, JV BOYS AND GIRLS AFTER.  SEPARATE RACES FOR VARSITY AND JV  BASED ON TOP 10 FROM SAGINAW.

Wed Oct 19 -- PARENT MEETING to discuss home invitation and the help we need with parking, concessions, t-shirt sales and packet hand out.  This will be at 6pm at GHS in the commons area.

Thursday Oct 20 -  after practice (a mix of 400's and 800's race pace) ALL JUNIORS AND SENIORS (and some sophomores) will help Mr. Warren and me put together race packets for our invitational.

Friday Oct 21 - short and easy

Saturday Oct 22 -- HOME XC INVITATIONAL, JV LAST RACE OF SEASON AT MICHAYWE

Saginaw Invite results

Here is a link to our Athletic Net page -- Athletic.net  Here you can find meet information and results for all of our meets all year.  Just click on the results tab under Heritage Invitational and you have our full results from today.

First off -- WOW!!!!!!!!!  We had 36 of 41 runners record season best times today!!  It was a perfect day for XC -- cool, light breeze, good competition...

On the team scores side the girls were FIRST out of all Division 2 team and the boys were 2nd of all division 2 teams.  Sometimes these results get lost in the translation of reading where we finished.  Often times news will report that the boys were 8th place.  Well, in XC we compete, quite often against all divisions in one race - Its not a fair comparison to say we beat 12 division 3 or division 4 schools, just like it is not a fair comparison to say we were beaten by 6 division 1 school.  Same on the girls side.  I always like to look where we finish against schools our size - and today we did quite well!!!  Still, being 8th of 30 and 6th of 30 teams for the boys and girls is a nice pat on the back.

On the varsity side Zak Goddard again led the way with a solid 17:16 with Ethan Huey right behind in 17:30.  These were season best times for both, but Ethan surely had the best day of any of the boys.  He struggled a bit last Tuesday at TC, but was right "ON" today.  This time of the season we have to remember to stick with the "PLAN."  We have a training schedule that does not allow breaks for races.  We continue to train through all of these meets with our eyes on Regionals.  Having some good and some bad races is part of dealing with the highs and lows of a season.  One bad race usually leads to a good race the next time we are out and vice versa.  Nick Green, Andrew Quaal and Justin Desloover are a nice solid 3-4-5 man pack that needs to move up a bit closer to our 1-2 by regionals and I am hoping that some more speedwork in the next 10 days can do that for us.  Rounding out varsity scoring for us was Jack Hervela and Jon Thorold.

On the JV side a number of boys had huge personal best times.  Mason Monchilov ran a career best by 1 minute 37 seconds to place 5th overall of nearly 200 runners in 18:48.  Mason has logged big summer miles, attended Wolverine camp and really committed himself to XC and it has paid off with a varsity level race today.  He will suit up as a varsity runner in our final BNC race at home in 10 days.  Bryce Davis (PR by 1:52), Zack Fortune (PR by 1:52), Quentin Fraley (PR by 2:13) and Parker Schorrfaar (PR by 2:02) also had huge days for us.  These JV boys are solid, hard working runners.  I am so proud of their effort today and it was rewarded with some nice personal best times.  This is the beautiful thing about XC running - instead of spending your time on the sidelines or on the bench, every runner gets to participate in every meet and earn a personal best.  Well done men.

For the ladies, this was our best performance of the year by far.  First Carlie Martella led the way with her first career sub 20 minute effort.  Her 7th place overall finish was a solid effort and we look for her to get even better in the coming weeks.  Senior Alli Kowatch and sophomore Bri Martin came in 2-3 for us today to solidify our 1st place team finish amongst D2 teams.  These gals worked today and Alli helped pace Bri in her first race back.  This was a season best for Alli by 46 seconds and I am hoping that she can get down to the lower 21's by regionals and Bri will continue to improve hugely in the next three weeks now that her knee is back and ready for miles.  Amanda Keysor (personal best by 55 seconds) and dependable Adrienne Edwards (season best by 21 seconds) rounded out our varsity scoring.  Keysor continues to improve and looks to be our #4-5-6 runner for regionals as of now - a great spot for a new freshman runner who can gain some valuable experience for coming years.  Adrienne has been a solid part of our team for 4 years now and without her today we'd have slipped back one place in the team standing, so thanks to her!  Autumn Zimmer and Cameron Martella rounded out our varsity 7 with slight improvements in season best times.

On the JV side Laina Thomson came up huge with a 2:03 season best time to place 4th overall!!  Her time today would have placed her as our 4th girl on the varsity and she will be in that spot in 10 days at the BNC finals.  Other JV girls of note were Reagan Swartz with a season best time by 1:50.  Reagan had the eye of the tiger today - at the mile mark she was near 10th place overall and held on for a medal and season best time.  Courtney Zaremba had a season best by exactly 2:00 and missed a medal by 4 seconds,  Megan Peterson had a season best by 1:47, Zoe Pom and Melanie Graham both had season bests by 2:43.  These JV girls are TOUGH!!  Today our race strategy was to get out HARD and then settle in to the race pace we'd picked for them and they did exactly this.  When you get a bit faster than usual this sometimes gives you a different outlook on your race that makes you push it a bit harder and that strategy worked today.  Well done JV ladies!


Tuesday, October 4, 2016

BNC 2 RESULTS

Wow, what a difference a week makes.  Last week we had our FIRST round of speedwork.  We hit 6x800m FAST and it seemed to help today at BNC #2.

Boys - Zak Goddard was the MAN today.  His 17:18 is the 3rd fastest time on this course by a GHS boy.  The fastest two times are GHS All-staters Nick Lewis in 16:30 and Chris Olds 16:53 back in 2003.  Zak moved up from 18th in our first BNC race to 7th today.  What a great move.  Zak has been working on pacing and today that really worked well for him - starting around 5:35 per mile he just held that pace all the way to the finish.  Ethan Huey was the GHS #2 man followed closely by Nick Green.  Ethan is usually much closer to Zak, but just didn't have it today - for whatever reason he just wasn't "on."  Not a big deal, we are still racing through some hard training days and when Ethan rests and recovers he'll be right back near Zak.  Nick had a GREAT race, probably his best of the year and I think he is headed for the 17's at Saginaw on Saturday.  #4 man Andrew Quaal continues to improve and was only 18 seconds behind Nick and then Justin Desloover just another 2 seconds back.  Our 1-5th man time difference today was only 1 minute 18 seconds, which is also a big improvement -  If we hope to qualify for the state meet, we'll need to get that down to less than one minute, preferably around 45-50 seconds.  As Zak continues to improve that gets tougher and tougher for our 3-4-5 guys, but I think we can do it.  Jack Hervela (only 10 seconds back of #5) and Jon Thorold rounded out our varsity team.  Jack has made a nice steady comeback from a tough last season and I look for him to possibly break into our top 5 by the time regionals rolls around.  Thorold is a newcomer to XC this season and is continually improving, moving from JV to varsity and back and forth nearly each meet.  As he gains confidence, learns to race and, gets some more endurance I see him maintaining his varsity spot for regionals.

On the JV side, 8 of us had our best 5k time!

Girls - Senior Carlie Martella again leads the way in 20:46.  In our last BNC race Carlie was 3rd overall and today she was in the teens.  Not a great race, but in looking at her time I see she is right in there with Sammy Hunt, Amber Kassuba and Amanda Olds in 2008.  Her time is also very close to Sloan Secord's 2005 time.  All these girls were all-state in these seasons and I continue to believe Carlie is right in line with them.  Alli Kowatch had a season best time today at 22:50 as our solid #2 girl.  She continues to improve with each race and our goal is a 21 by the end of the season at regionals.  Autumn Zimmer also had her season best race - coming in at 23:25.  Solid, dependable Adrienne Edwards was our #4 today, you can always depend on her and she also had her season best time.   And, our top 5 scorers were rounded out by freshman Amanda Keysor.  It is so nice to have a freshman in our top 5, this bodes well for the future of GHSXC.  These ladies are not a "great" team, but are very solid and should finish mid-pack at regionals as we currently sit.  However, Bri Martin returns to action on Saturday and this will definitely give us a boost as last season she was right with Carlie.  I don't expect that to happen quickly but over time she will definitely help us.  Cameron Martella (#6) and Laina Thomson rounded out our varsity 7.

On the JV side 9 of our gals had season best times!

Team Scores - boys TCW, TCC, Alpena, Cadillac, Gaylord, Petoskey
girls  TCC, Cadillac, TCW, Alpena, Petoskey Gaylord

With TCC and TCW and Cadillac all ranked in the top 10 in the state we are doing just fine competing with Petoskey and have now come out on top of them twice.  We also are edging closer to Cadillac on the boys side.

full results here FULL RESULTS

Saturday, October 1, 2016

Big North Meet #2 and Saginaw Week

Great workouts last week, a break from racing and back at it this week.  Our 6x800m + 400m was an amazing effort on Friday - well done people!!

Hopefully you're getting in an easy 20-45 minutes today (Saturday) or tomorrow (Sunday).

Here are our week workouts for this week.

Monday October 3   THERE IS NO OFFICIAL PRACTICE.  MR. WARREN AND I BOTH HAVE TO ATTEND A STAFF MEETING AT GHS THAT WILL NOT GET DONE UNTIL 430PM AND I DON'T WANT YOU TO HAVE TO WAIT AROUND FOR 1.5 HOURS AFTER SCHOOL.  SO, GET A NICE EASY 30 MINUTE RUN IN ON YOUR OWN AND THEN DO 3-4 GOOD STRIDE OUTS JUST LIKE WE ALWAYS DO THE DAY BEFORE A RACE.

Tues Oct 4  Big North Conference meet #2 - same teams as we saw at Alpena, which is tough competition.  This meet is on the hilly TCCentral XC course at Courtade Elementary - parents can google directions easily.  Same format as last time  BOYS ALL at 4pm, GIRLS ALL at 430 or 440pm.  Should be back to GHS about 730pm.  Bus will depart GHS 1:30pm, you are excused at 1:15pm.

Wed Oct 5  Easy 30-45 minutes

Thurs Oct 6  1x800m race pace, 6x 400m race pace.  This is called a "cruise interval" day.  Simply meant to help you "feel" race pace.  It will not be hard as we have a race Saturday.

Friday Oct 7 Easy 30 minute run after we are in the parade, or maybe before we are in the parade.  Tentatively planning on us delivering the football in to the stadium to start the football game at 7pm.

Saturday Oct 8  Saginaw Invitational -  ALL INFORMATION HERE  SAGINAW INFORMATION   Bus will depart GHS EARLY - 600am departure.  MAKE NOTE THIS IS A NEW TIME - I HAD TO CHANGE TIME TO 30 MINUTES EARLIER SO WE MAKE OUR RACE ON TIME!!   This is a FAST COURSE and our first real opportunity to crank out a FAST time.  Bus should arrive back at GHS 230pm - 3pm.

Sunday Oct 9 OFF REST

Monday Oct 10 - same as Monday Oct 3 Mr. Warren and I have staff meetings we must attend.  You will be on your own.  I'd really like a LONGER-ISH distance day.  JV - full 40 minutes, Varsity 1 hour of running.


Monday, September 26, 2016

PARENT INFORMATION - home invitational Oct 22 and regionals Oct 29

I posted this on facebook in a group chat, but I know some parents do not have facebook so I am also posting here....  here is a link to the time schedule for our home invitational Home Invite Information

Hello GHSXC parents - Just a quick note here from Coach Jeff Kalember - our home invitational is coming up quickly and once again I'd like your help. We host over 1000 runners and 1000 spectators to our home meet on Oct 22nd, and then again on Oct 29th for regionals. I need help with concessions, packet hand out to coaches, parking, t-shirt sales and finish line. I would like to have two shifts at each area if possible so people are not stuck doing one thing all day. These big meets make us BIG $$ for the team so we can do nice things for the kids like new warmups and nice tents 🙂 Our concession stand will be much smaller this year (hot dogs, brats, candy, drinks and coffee/hot chocolate) - we will also have a "FOOD TRUCK" (happy taco) for food. If you'd like to work the concession stand, please be thinking about how we can easily cook hot dogs and brats and keep them hot! Many of you have helped in the past and know how this whole process works - if you're new we'll train you. I am tentatively planning a parent "organizing" meeting for Wednesday Oct 19th at GHS - let's say 6pm. You do not need to respond to this message in this group chat - or 32 people will get constant notifications. If you have a message for me please send it directly so everyone doesn't have to deal with notifications.

Send me a message on facebook or text me if you have any input or ideas. 989-370-0924 or email too 906jkal @gmail.com


Sunday, September 25, 2016

GHSXC grads doing well at collegiate level

Former GHSXC runner Charlend Howard was 2nd at the prestigious Roy Griak Invite in Minnesota this weekend, pacing his UW Oshkosh team to a 1st place overall finish.  As an all-stater for GHS he went 15:50 at MIS in the D2 XC finals in 2012.  He was the last GHS overall BNC conference champion.  Charlend's results here RESULTS 

In addition, the Smith twins, Alexis and Katelyn were part of Northern Michigan University's 3rd place finish at the Griak Invite.  Alexis finished as NMU's 5th girl and Katelyn was 7th.  NMU was 9th in the D2 National XC race last season and returns all runners in addition to the Smith girls.  Full results here - NMU RESULTS  The Division 2 portion of the Griak Invite featured 40 teams and almost 400 runners.

Saturday, September 24, 2016

BOYS WIN DELTA INVITATIONAL, GIRLS 2ND!!

Congratulations to the boys GHSXC team placing first overall of all D2 teams at the 48th annual Delta College XC invitational.  Full results here RESULTS   The girls team placed 2nd in the D2 results, being edged by Ogemaw Heights.

On the boys side Zak Goddard again led the blue devils - notching a solid 10:40.  I am very happy with Zak's progress this season.  In looking at past results from Delta he is headed for a solid top 10 in our regional in October.  Ethan Huey, only a sophomore, continues to impress and placed 17th overall today, just 10 seconds back of Zak.  Ethan can hang with Zak and if he does it at regionals he's headed for "All-regional" status and a trip to the MHSAA state finals.  Nick Green possibly had the race of the day for the blue devils placing 27th and only 17 seconds behind Huey.  Nick continues to improve and work on his speed - I am looking for big things from him in October.  Andrew Quaal was our 4th man today - Like Green he could possibly have had the race of the day.  AQ lacks good footspeed so a race like this (only 2 miles) is tough for him, so I was impressed today.  In varsity scoring Kenny Smith was our 5th man in solid position to solidify the win for us.  Jon Thorold also saw his first varsity action today and ran a good race.  In the boys JV race Jack Hervela (out last race) and Justin Desloover (sick this week) came back with a vengeance, earning back their varsity positions for our next BNC race.

On the girls side Carlie Martella continues to show she is one of the top runners in northern Michigan.  Her 6th place today in a time of  12:12 ranks her with our past GHSXC runners who have been All-State.  Carlie has the foot speed of an elite 800m runner, but 4 years of big summer miles has now given her the endurance she needs to be top 30 at the state meet in November.  She has the confidence to run even splits so that race ends where she wants it - in the low 19's by November.  Our girls 2-3-4-5 pack of Kowatch, Massey, Keysor, and Edwards was solid today and gave us what we needed for 2nd place.  I was especially impressed with Adrienne today - speed and short races are usually not her forte - but she came through solid as 5th girl.  Cameron Martella again earned varsity status in just her 3rd high school XC race and Autumn Zimmer rounded out our top 7.  Varsity runner Bri Martin has shown progress in knee rehab and should return to action at BNC #2 after a good week of practice next week.

GHSXC is off racing next week and is back in action at BNC #2 at TCCentral on Oct 4th.

Workouts week 8 -

Monday Sept 26 - Distance day - going long, with a 15 minute tempo in the middle
Tuesday - shorter day
Wednesday - we pay tribute to the Tribute, just a little hill workout followed by some distance.
Thursday - shorter day.
Friday - warmup, 2 miles, 6x800m hard, then harder, then hardest, then 2 miles.
Saturday - freshmen, new people OFF, experience people go longer distance
Sunday - off
Monday - short and easy with stride outs
Tuesday Oct 4












- BNC #2 at TCCentral - races at 4pm boys 430pm girls at Courtade Elementary off Rasho Road - google directions.

Wednesday, September 21, 2016

Big North Conference meet #1

Full results here  --  BNC 1 RESULTS

Highlights - Carlie Martella 3rd overall against some of the toughest competition of the year and topping ALL Cadillac girls - who are ranked #2 and #3 in our regional.  Great day for Carlie.

Boys led, again, by Zak Goddard with a solid run and just 15 seconds from "All Conference."

Other highlights, Cameron Martella makes varsity top 7.  Boys without Justin Desloover and Jack Hervela on our varsity and both boys and girls still beat rivals Petoskey.

Sunday, September 18, 2016

Week 7 DELTA and first BNC Meet, plus MSU recap

MSU Invite a success.  We went to MSU with one goal - Our goal was to get a big meet experience.  It doesn't matter, at this point in our season, if we are fast, slow or medium, all that matters is that we build into the important races in October.  It was nice to watch the college races and see all the fanfare that over 5000+ runners attract.  Pretty cool to see all the team tents and the awards stage and Sparty.  Most of all we experienced the hype.  So, when regionals rolls around and we have 16 teams on the starting line it will not be intimidating in the least.  MSU helps you deal with pre-race jitters and pre-race preparation.

complete results here  RESULTS

Boys - Overall I dont think we ran all that well, but there were definitely some highlights.  Our time gap from 1st to 5th man is down to 55 seconds.  We need to keep working to get our pack closer and closer to Zak and Ethan - IF we can get that down to 30-35 seconds we will be tough and have a shot at STATE FINALS and top 3 at regionals.  Ethan had a great race and today finished as our #1 man for the first time in his short career, just edging Zak at the finish line.  It is good to have him bridge this gap up to Zak as it makes Zak work harder and running with a teammates helps both of them.  Zak also had a good race.  Nick Green was super solid as #3 man, running a season best time by over 30 seconds in the heat.  Justin Desloover also ran very well, over a minute faster than the MUD run and steadily improving.  I believe Justin can hit those mid- to low-17's by the end of the season on the right day.  Derek Gia was solid as 5th man and also had a season best time in the heat.  Andrew Quaal rounded out our varsity competitors with a season best time also.

Of special note was a steadily improving Jon Thorold in the JV race, finishing as our top JV runner and earning his way onto the varsity for our first big north conference meet on Tuesday.  He has been steadily improving after a 2 year break from XC competition.

According to the results on A.net we finished 9th of 40+ teams on the boys side which is impressive, unfortunately that's in error.  We truly were in the 15th place range due to one of our girls mistakenly appearing in the boys results in 20th place!

Girls - On the girls side we finished 29th of 43 teams.  Again, just like the boys, we have to remember we didn't come here to win, or run out best times of the season, or medal.  We came here for the big meet experience, and we achieved this goal.  Carlie Martella was again our top runner, finishing 26th of 291 runners in a season best time of 20:21.  Carlie handled the big race very well improving almost 100 places from her sophomore season on this same course.  I think a lot of people think Carlie is just "blessed with good genetics" so she does well.  Yes, this is partially true, but 90% of Carlie's success is hard work and summer miles.  She has improved dramatically from her freshman/sophomore seasons and that is no accident.  Alli Kowatch, Adrienne Edwards and Autumn Zimmer have solidified themselves as a nice 2nd pack behind Carlie and all had good efforts today.  Amanda Keysor was solid as our 5th varsity girl - stepping into a huge invitational in our most important position and handling it with maturity and poise.  Laina Thomson and Angela Sharkey rounded out our varsity.  On the girls side we have many new runners filling big time varsity positions and they steadily keep improving which is a good sign.

Of special note in the girls races were the Massey twins who are back in action after some injury issues - both earned their way back into varsity positions for the BNC meet next Tuesday.  Also of note was Cameron Martella in her first GHSXC run finishing as 8th girl only 20 some seconds from our varsity.  Girls are still without varsity runner Bri Martin, slowly nursing a knee injury back to health.  When she returns we'll move up the results sheet substantially.

Week Workouts -

Monday - easy medium distance with stride outs.
Tuesday - BNC meet @ Alpena - Crittendon Soccer Fields, 751 Woodward Ave, Alpena.  Boys ALL at 4pm and Girls ALL at 430pm.  This is TOUGH competition.  We have TCCentral boys ranked #3 in division 1 and TCW boys ranked #8 and Cadillac boys ranked #9 in D2.  On the girls side, TCC girls ranked #3 in division 1, TCW ranked #9 and Cadillac girls ranked #5 in D2.   To have SIX ranked teams is the toughest I have ever seen the Big North Conference in 20 years.

Wed - easy distance day.

Thursday - hopefully on the GHS track!!  1x mile race pace, 2x800 race pace

Friday - easy and short with stride outs.

Saturday - DELTA INVITATIONAL @ Delta College - Google Maps the directions.  Full meet information and time schedul here DELTA INFORMATION  Boys varsity is the first race at 930am.  Most likely we depart GHS Saturday morning at 600am.