Saturday, August 12, 2017

team camp information and consent form

GAYLORD HIGH SCHOOL CROSS COUNTRY TEAM CAMP 2017


WhoFor PARENTS AND PARTICIPANTS!
Where:  Munising Michigan, Pictured Rocks National Lakeshore
Campground – Munising Tourist Park Campground (906) 387-3145 
Coach’s Cell Phone – (989) 370-0924 



Cost:    I will collect $100 from each participant sometime before we leave – please put in an envelope and send to practice with your athlete.  CASH WORKS BEST…. You will get a receipt from GHS for this money.    If you prefer to wait and pay the $100 on the day we leave (Aug 21th ) that is fine too.  – PLEASE NO NO NO NO CHECKS – CASH ONLY – IF YOU MUST DO A CHECK MAKE IT OUT TO ME, JEFF KALEMBER, SO WE CAN CASH IT BEFORE WE LEAVE.  This cost covers camping fees, a camp T-shirt, ferry to the Island, gas, food, snacks,  etc.  The money you pay will also cover lunch and dinner each day – you will provide your own breakfast (cereal is what most people do) and you will also pay for your own DINNER Wednesday and lunch Thursday (lunch on Mackinac Island).  If the $100 fee is too much for you, please talk to me privately -- this fee should not prevent anyone from attending camp.  In addition to the registration cost, you should have some spending money for snacks, souvenirs, etc.  (Just so you know where your $100 goes here is a list of expenses per athlete – Tshirt $10, gas $15, ferry to Mac. Island $10, camping fees $10 – food $40) Any leftover money will be used for POST RACE MEALS DURING THE SEASON – we will order pizzas, buy Gatorade, drinks for meets, etc !!  Last year we had enough leftover money to buy pizza after 2 of our XC meets during the season and lots of snacks and Gatorade for before meets.
Have two kids going to camp?  Second child is half price, $50!!

Parent volunteers:
In addition to me, we have the Kassubas, Desloovers Warrens, Conners, Birkhofers, Henleys, Greens, Petersons, and Fortunes as parent chaperones.  Parent volunteers’ responsibilities include shuttling camp participants to trails, grocery shopping, helping to organize meals, and enjoying the beauty of Michigan’s great Upper Peninsula.  Your help is really appreciated; this wouldn’t be possible without you!  There is NO charge for parents who attend and we’ll feed you and pay your gas money! It’s like a mini vacation for you !  If you are a parent and cannot go this year – think about next year!! We can always use extra help.

Don’t forget !!
  • Tuesday, Wednesday, Thursday breakfast – EVERYONE MUST BRING THEIR OWN BREAKFAST FOR 3 MORNINGS!  Most people just bring along a box of their favorite cereal. (WE WILL PROVIDE THE MILK)  Breakfast will also include fruits, juice, bagels, etc provided by your camp fees.
  • WEDNESDAY dinner & THURSDAY lunch – you need to have your own $$
  • YOU NEED YOUR PHYSICAL DONE BEFORE YOU LEAVE AND YOU NEED A PARENT CONSENT FORM SIGNED BEFORE YOU LEAVE, *No PHYSICAL?  NO GO!  So, be sure to get it done.
  • AS USUAL I AM ALSO BANNING CELL PHONES DURING THE DAY.  I DON’T MIND IF YOU HAVE TO OCCASIONALLY CHECK A TEXT MESSAGE OR TWO, OR SEND A PHOTO TO FACEBOOK, BUT EXCESSIVE USE OF YOUR PHONES WILL GET YOU BANNED.  ALSO, FROM 6-10PM IS CAMPFIRE TIME.  NO CELL PHONE USE AT ALL DURING THIS TIME.  THIS IS THE TIME WHERE YOU BOND WITH YOUR TEAM.  Your goal is not to stay in touch with your friends back home!!  Your goal IS to hang out with your XC friends.  During TEAM CHALLENGES PHONES will be allowed and encouraged so you can take pics of your winning team and post to facebook so the losing team gets acknowledged.
  • All school rules apply.
  • Camp is a POSITIVE experience.  We do not run FAST, but we do go a long ways.  Get yourself in shape and be prepared to run.  More importantly, be prepared to “bond” with your team.  A team that plays together is a team that runs harder for their teammates.  NO whining allowed.

Our tentative schedule
Monday August 21 -    9:00 am:  Meet at GHS, front parking lot
                                    QUICK TEAM MEETING BEFORE WE LEAVE – rules and regs
                                    9:05 am:  Drive to GRAND MARAIS – WHERE WE WILL RUN AT THE LOG SLIDE
Have a BAG lunch/snacks for the ride up – light with plenty of liquids, AND BE PREPARED TO RUN – COME DRESSED TO RUN, THERE IS NO PLACE TO CHANGE!!  You need to wear your running clothes on the ride.  Also have a towel handy
                                    1:30 pm:  Arrive at GRAND SABLE DUNES, the LOG SLIDE to run.
                                    1:30 – 2:30     6-8 mile run along beautiful Lake Superior – Log Slide to 12 Mile Beach
3:00pm – run done, quick swim --  so have a towel packed in your day bag.
            We will provide a good solid lunch after the run, SUBWAY!!
4pm     Drive to Munising on H-58
5pm:  Arrive Campground, QUICK CHALLENGE #1 TIC TAC TOE 
Winning team gets to choose their campsite and have losers deliver firewood.
6pm   After tents set up and we eat PIZZA
                        7:00 pm:   Challenge #2 – ELEPHANT TRUNK CHALLENGE
                        8pm – Campfire, smores and hydration. 
                        9pm boys meeting, followed by girls meeting
                       
Tuesday, Aug. 22 –     8:00 am: Up at and at’em  – light breakfast, liquids
9:00 amoff to our run
10amArrive Chapel Area – start 10 mile loop run (6 mile if you’re new to team)
(this is a BEAUTIFUL, great run, bring a water bottle – this is REQUIRED, camera?)
                                    2pm – run done, back to campground
                                    230pm -  late lunch, sandwiches, chips
                                    3-5pm   Beach time at Autrain – a river and world’s best beach, and a bridge jump.
                                    5:00 pm: Dinner – hot dogs and hamburgers on the fire !
                                    6pm     TEAM CAMP SURVIVOR Competition #3 – “BAMBOO BALANCE”
                                    7pm   CAMPFIRE TIME
                                    830pm    TEAM CAMP SURVIVOR Competition #4 – “Bouncy Bouncy Balloon”                                             9:00 pm: Boys team meeting, followed by girls meeting
                                   
Wednesday, Aug. 23    9:00 am:  light breakfast, lots of liquids
10:00 am:    OFF TO MARQUETTE, run at South Trails on the NTN, Carp River
                                    12:30 pm:  Lunch at Wetmore Landing, beach time.  HIKE SUGARLOAF
                                    4:00 pm:  Head back to Marquette, change clothes then
                                    5:00:  Dinner ON YOUR OWN IN TOWN – HAVE YOUR OWN $$$$$$$
                                    715 – Survivor #6 – Do you know ur XC trivia?
                                    9:30 Girls meeting followed by boys meeting.

Thursday, Aug 24        7:30 am:  up, pack up camp,
8:30am  hit the road for Mackinac Island
                                    11:00 am:  In Mackinac City and to Island
                                    11:30 – HIT THE FERRY!!!
                                    12 noon:  Run around Mackinac Island, or HIT THE TRAILS
                                    2:00 pm – Lunch, and free time until we leave the Island at 5PM
                                    5:00 pm – Ferry off Island
                                    6:30- 645 pm – Arrive GHS parking lots for parent pickup



FRIDAY Aug 25                                             NO official practice –
Aug 28                                                            Practice at 9am Aspen Park
Aug 29, 30                                                      Practice 3pm GHS, meet at room 120
Thurs Aug 31                                     MEET DOWNSTATE AT BRIGHTON, bus departs 10am??
Friday Sept 1                                                  Practice 9am Aspen
Monday Sept 4                                               no practice
SeptTues 5                                                     First day of school, practice 3pm GHS
                                   

THE LIST:  Here is a fairly complete list of what to take on the trip for CC team camp.

1.     RUNNING SHOES – two pair if you have them – one pair might get wet, I’ve seen it happen.
2.     running shorts – again, two pair is best
3.     T-shirts for running
4.     Socks x 4-5 pair
5.     Windbreaker in case its cool
6.     WATER BOTTLE (old pop bottles work great) – you WILL BE REQUIRED TO CARRY ONE WITH YOU ON OUR TUESDAY RUN SO YOU DON’T GET DEHYDRATED LIKE DREW WATTS.
7.     Pants – one pair should be fine for cool evenings
8.     SWEATSHIRT – it gets COLD at night  (light fleece coat works well too)
9.     Swimsuit –a must in lake superior
10.  HAT – yes, I said hat as in WINTER hat, remember we are in da UP
11.  sandals for after running
12.  Long sleeve T-shirt
13.  BUG REPELLENT – can you say DEET
14.  Towel (maybe 2)
15.  FOLD UP SMALL LAWN CHAIR
16.  hiking type shoes and sandals
17.  football (nerf ?), Frisbee, cards, ball, hula hoop, jarts, board games,
18.  Towel or two
19.  sleeping bag
20.  Pillow
21.  FLASHLIGHT –
22.  Tent – let’s try to get our groups together ASAP so you know who you will be with
23.  Rain gear – a poncho is probably fine
24.  Toilet articles – toothbrush, shampoo, etc
25.  Extra set of clothes in case you get wet
26.  Sun block
27.  BOWL, PLATE, FORK, SPOON, CUP – you will be responsible for these items after every meal – clean up after yourself so parents don’t have to!!  If you don’t bring them you don’t eat!
28.  Please do not bring more than is necessary – space will be limited and tight.
29.  Daypack for going to the beach.
30.  Box of cereal or whatever else you like for breakfast.
31.  THE FORM ON THE NEXT PAGE!!– your parent must sign it at the bottom as their understanding that you know about the camp rules.  NO FORM – NO GO!  Give it to ME when we leave on August 11TH.
32.  Your physical – you must have a physical to go to team camp.  TURN IN TO ME OR TO GHS OFFICE SECRETARY
33.  Remember – someone in your group needs a tent!  You will either have one group tent OR several tents.  Make sure someone takes care of this!

34. A positive TEAM attitude.  We’re not going to camp to hang out with your friends.  We’re going to camp to meet new people, share a cool experience and bond with the people that will be your family for the next 2.5 months.



CAMP RULES


  1. Any participant who is in possession of or using a tobacco product, alcoholic beverage, or illegal drugs will be dismissed immediately.  In addition, anyone “associating” with anyone using tobacco, alcohol, or drugs will be dismissed immediately and taken back to Gaylord.
  2. No participant leaves the group or the campsite without permission.
  3. Respect other teammates’ property, and camping equipment.  Keep your areas clean; leave them in better condition than we found them.
  4. No littering!  Obey ALL campground rules.
  5. If you decide to swim during your free time or go for a walk, do NOT go alone and check with an adult FIRST.
  6. Any participant who is caught stealing will be immediately sent home.
  7. No fireworks, firecrackers, or weapons of any kind.
  8. In this coed camp the boys will ONLY be in boy tents and the girls will ONLY be in girl tents.  No exceptions.
  9. When running ALWAYS stay in groups of THREE while on the trails.
  10. We run on a National Lakeshore – this is the equivalent of a National Park.  Please be respectful of other hikers on the trails.  Be quiet and STAY OUT OF the fenced off areas.  The cliffs rise 150+ feet above rocky shorelines and are not a place to “mess around.” 
  11.  Some areas of the National Lakeshore are OFF LIMITS.  DO NOT GO OVER FENCES or PAST MARKERS THAT SAY “DO NOT ENTER” AS THE RANGERS WILL CATCH YOU AND YOU WILL HAVE A $100 FINE, I’M NOT JOKING.

I have read and understand the rules and policies for this camp trip and agree to do my part in making the trip a success for all.  I will abide by the rules and policies as presented here.  Please return this sheet to coach the morning that we leave for camp.



Student __________________________________________


Parent ___________________________________________


In addition- Are there any physical problems we need to be aware of?  Asthma? Heart problems?  Food allergies? Etc.  please describe fully.

 
 



FIRST FULL WEEK OF PRACTICE - workouts

Monday Aug 14th - 9am, Aspen.  2 mile warmup.  Stretch, cals/high knee drills.  Long run - somewhere in the 40-70 minute range depending on who you are.

Tues - easy and shorter.

Wednesday - 2 mile warmup, stretch/cals/highknees.  HILL Day-.  3x first hill, 3xsecond hill, 3 x last hill, then cool down in the 1-3 mile range.  Freshmen/new runners will do less hill work.

Thursday - easy and shorter.

Friday - 2 mile warmup.  1 timed mile, followed by one more timed mile.  Your goal is to run the second faster than the first.  2 mile cool.

Saturday/Sunday - on your own.  I'd run easy for 30-60 minutes Saturday and take Sunday off.

Monday Aug 21 to Thursday Aug 24 Team Camp - Depart for team camp at 9am from GHS.  Be sure to have turned in your $100, your consent form from the team camp packet (I will also post that here on the website so you can print/sign) and also turned in your summer miles.

During these days - Monday through Thursday you WILL HAVE PRACTICE if you are not going to team camp.  Ever day you must meet and check in with Mr. Hervela at 10am at GHS.  Remember if you miss practice and have not talked to me about your reasons why it will most likely count as "unexcused" and you can only have 6 unexcused absences before you are asked to leave the team.

Friday Aug 25th, Sat 26th, Sunday 27th there will be no practice.

Monday Aug 28th We're at Aspen at 9am.  It will be 2 mile timed miles.
Tuesday Aug 29th and Wed Aug 30th 3pm at GHS
Thurs Aug 31 FIRST MEET - bus departs GHS at 10:30am, long day, we race at 4pm, 5pm and 6pm in Brighton, home 11pm if we're lucky.
Friday Sept 1 9am Aspen
Sat Sept 2, Sunday Sept 3, Monday Sept 4 labor day weekend no practice
Tues Sept 5th, first day of school, practice after school daily.

Meet information here in picture


Thursday, August 10, 2017

Pre-season report

The GHSXC loses several key varsity runners from our 2016 campaign - seniors Carlie Martella, Allison Kowatch, Adrienne Edwards, Zak Goddard, Justin Desloover, and Jack Hervela leave big shoes to fill.  All were consistent varsity runners over the last 2-3-4 season and filling that 1/2 of our varsity squad will be tough.  Brianna Martin was also lost to a move when she went back to Grayling, she would have been a sophomore.

Our returning runners - Mikayla and Mackenzie Massey, Amanda Keysor, Laina Thomson, Nicole Houghland, and Cameron Martella all saw varsity action last year and with their summer miles I hope they've matured to take on full varsity roles this year.  Amanda, Laina and Cameron all put in over 300 miles to make our 300 mile club and this will pay them dividends.

On the boys side we return Nick Green, Andrew Quaal, Kenny Smith, Jon Thorold, Mason Monchilov, Derek Giallombardo and Jacob Book.  All were solid performers for us last season and I believe that we can get at least 5 of these guys down in to the 17 minute range at our home regional course.

Day two

Currently up to 52 runners on the GHSXC team!  Good first week so far!

Wednesday, August 9, 2017

first day of practice -- PARENT INFORMATION!!

2017 PARENT GUIDE TO GAYLORD XC

Contact information --  Jeff Kalember 989-370-0924 head coach, Matt Warren 989-614-0987 assistant coach

REMIND --  I send out regular text messages to athletes and parents via the REMIND text messaging program.  I do not overwhelm you with too much information.  Send a text message that simply says  @mrkalembe to the number 81010 and you will be included.  YES THERE IS NO R on the end of my name when you send this  -- send @mrkalembe to 81010

WEBSITE -    I regularly post workouts, schedules, directions, meet information on our website and the web address is   gaylordxc.blogspot.com  do not type www in front of this, just gaylordxc.blogspot.com

FACEBOOK -   I regularly post pics from meets and GHSXC information on my facebook page.  Add me if you’d like to see meet pictures and team camp pics.

MEET SCHEDULE    (Girls run first in all races in 2017)

August 31 – A2 Run Classic – Brighton Michigan.  GHSXC has never been to this meet before, will post meet info on our website gaylordxc.blogspot.com  when I know more

Sept 9 – Mud RUN at Charlevoix High School  -   meet is run by grade, time schedule will be posted on our website.  9th and 10th run together, 11-12th grade run together, separate boys and girls races, then middle school race afterwards, awards at noon-ish.  Should be about 20 teams or so with stiff competition.  Great first meet where kids can compete against their own age levels.  The course is European style XC with hay bale jumps, barriers, and MUD.  Directions – go out of town west on M-32 to East Jordan, then take M-66 into Charlevoix, turn LEFT at the first light at the intersection of M-66 and M-31.  Go south on M-31 about 200 yard then turn immediately left on Marion Center Road (C-65).  Continue on along for about 1.5 miles to Charlevoix High School.

Sept 16- Holly Invitational near Fenton/Holly Michigan.  BIG invitational with stiff competition.    Will post more information on our website as the day approaches.

SEPTEMBER 19th, TUESDAY – BIG NORTH CONFERENCE MEET #1 –  @Cadillac
This is the first of our Big North Conference meets with Petoskey, Cadillac, Alpena, Ogemaw, TCCentral, and TCWest.  It is always some of the toughest competition we face all year.  There will be only two race GIRLS first, then BOYS, starting at 4pm.  Directions – we usually race at Cadillac Middle School

SEPTEMBER 23th  , SATURDAY DELTA INVITATIONAL – DELTA COLLEGE Unique, short, flat and fast 2 mile race.  This is one of my favorite meets – Girls have won this invitational for the last 16 years in a row, boys have won 14 of the last 16 years.  It features separate races for varsity boys, varsity girls, boys JV, girls JV races.  Exact time schedule will be posted on our http://gaylordxc.blogspot.com/ website when I get them.  Directions – take I-75 south to exit 160 – (BAY ROAD).  Go just a bit then turn right onto DELTA ROAD.  Delta College about a mile down on Delta Road. 

OCT 3th, TUESDAY, BIG NORTH CONFERENCE MEET #2,  @ Petoskey
This is the second of our big north conference meets.  Same schedule as the last one Big North race, one boys race at 4pm, followed by girls race.  Races are run at West Branch Ogemaw Heights High School

OCTOBER 7th Saturday – Saginaw Invitational – Big Invitational with lots of D1 competition.  Will post time schedule and directions on our website later.


OCTOBER 17TH, TUESDAY,  BIG NORTH CONFERENCE FINALS, GAYLORD COUNTRY CLUB.
This is the final BNC meet for  us and it will determine the team conference champion and individual all-conference honors.  It is one of the toughest courses we run all year, but we love it.  Races start at 4pm with Girls, then 430pm boys then 5pm ALL JV.
 

OCTOBER 21st – Rotary Invite, Northern Michigan XC Championships – This is our home invitational featuring a fast, flat course, and 25+ teams.  Full schedule with times will be posted on the gaylordxc.blogspot.com website when we get closer to the date.  RACES ARE AT MICHAYWE.  NEED LOTS OF PARENT HELP FOR THIS MEET, IT IS A HUGE FUNDRAISER FOR US.


OCTOBER 28th  SATURDAY – REGIONALS,  HOME!  On our Michaywe course.  More info on times of races later.

NOVEMBER 4th - MHSAA STATE FINALS – BROOKLYN, MICHIGAN, MIS SPEEDWAY
The state finals are held at Michigan International Speedway in Brooklyn.  As usual, we’ll stay at the Holiday Inn south or Holiday Inn Express in Lansing on Friday night, have dinner at Olive Garden, go shopping at the mall, and head down to Brooklyn early Saturday morning.  I’ll pass out a full packet of information about the state finals when the time draws near.  For more information see …  http://www.mhsaa.com and go to cross country  - this site has past results, times, etc.

NOVEMBER 9TH, Wednesday -- TEAM BANQUET, GAYLORD HIGH SCHOOL – 6pm
Our team banquet will be held at GHS in the commons area for subway dinner.  GHS culinary will make us desserts and all table service will be provided.  Free meal and dessert as a reward for all your hard work and all the parent volunteers.


RULES RULES RULES -- Obviously we have school rules.  These all apply while on the bus, at practice, or at meets and can be found in your student handbook.  Other than that, one big rule is the FIVE DAY RULE.  In order to be eligible to participate in a meet you will have to participate in five consecutive days of practice.  There are acceptable reasons for missing practice.  These include: family emergencies, funerals, family functions, etc.  Reason which are NOT acceptable for missing practice are – haircuts, babysitting, jobs, etc.  If you feel you must miss practice for any particular reason PLEASE talk to me well in advance and clear it with me first.  If you simply don’t show up at practice it will probably make you ineligible to participate in the next meet.  If you are sick or injured, again, PLEASE TALK to me.  A day of rest can be considered your practice for the day if you communicate with me.  Communication is the key.

Remember – our GHS athletic department rules also apply.  The athletic department rules state that if you are ABSENT from ANY PORTION of the school day school day then you are not allowed to participate in practice.  This will then affect the 5 day rule we have for cross country.  Exceptions to this rule are PRE-EXCUSED absences for doctor appointments, orthodontics, college visits etc.  However, these must be communicated to the coach and/or Athletic Director.

An extension of the five day rule is the SIX DAY RULE.  If you have more than 6 unexcused absences from practice during our regular XC season you will be asked to leave the team.  To be honest, nobody should ever have an unexcused absence.  You should be at practice every single day.  You should be committed.  You should be here.  If you are not at practice it is because you don’t want to be here.  These people are distractions from our team goal of being the best that you can be.  Obviously there are excused absences such as family functions, weddings, being sick, etc.  Again, communication is the key.  Talk to the coach before you are gone and pre-excuse yourself.  When you are just randomly missing in action it could possibly count as an unescused absence.

Example 1 – Johnny is tired because he was up late and had a busy week of tests and studying.  He asks his parents to let him sleep in and excuse him from 1st and 2nd hour.  He will not be eligible to participate in practice on this day (SCHOOL RULE) and will not be eligible to run in a cross country meet until he has 5 consecutive practice days. (MY RULE)  THIS ALSO COUNTS AS AN UNEXCUSED ABSENCE.

Example 2 – Susy forget her spikes at home for the meet today so she skips 4th hour to go home and get them.  Mom calls in to excuse her.  She will not be eligible to participate in the meet this day and must get 5 consecutive practices before she is eligible.  THIS ALSO COUNTS AS AN UNEXCUSED ABSENCE.

Example 3 – James has an upcoming orthodontist appointment in Petoskey.  He talks to his coach two days before the appointment about the situation and tells the coach that he will miss 3rd and 4th hour but he will be back for practice.  He is excused and may participate in practice.  GOOD COMMUNICATION

Example 4 – Jane is not feeling well at all.  She comes to school but feels sick and she has a sore throat.  After school she comes to practice and talks to the coach.  They discuss their options.   If I see that Jane is NOT feeling well, her practice for the day will probably be to go home and rest.  This will count as an official practice day for the athlete.  Sometimes the best practice is rest.  GOOD COMMUNICATION

Example 5 – Robert is not feeling well.  He tells our team captain that he’s going home right after school because he’s sick.  Robert misses practice and does not talk to the coach or communicate with him in any way.  Robert is in violation of the five day rule.  THIS IS ALSO AN UNEXCUSED ABSENCE.

Example 6 – Joanne has been on the GHSXC team for two years.  She is working for the first 5 days of regular season practices after the season has officially started.  This is a violation of the six day rule.  If Joanne misses one more practice unexcused she will be asked to leave the team.

Example 7 – Jon didn’t know if he wanted to join GHSXC so he waited until the first day of school and joined then.  Since he had never run XC before this is 100% ok and his first day of practice is his first official day.  We like it when kids join XC and they may join at any time during the season if they’ve never run before.

In a nutshell, we want students in school.  If they are too sick to be in school then they will need several days to recover to get better.  This is the reason for the five day rule.  In addition, we want runners who are committed to the team, we want them at daily practice every single day. 


Focus Rule -  I know many CC athletes join us to “get in shape for another sport.”  These soccer players, basketball players, wrestlers, or whatever have often become a very valuable part of our team and we appreciate them joining us.  However, this has also led to some conflicts.  First, since XC is the sport that is currently “in season” you must choose XC events/meets over any “club” meets or events.  Second, you must NOT participate in any other sport during the last 4 weeks of our competitive season.  For 2015, that means starting on October 1st you must not be in any other organized club sport that has regular practices or “games.”  Why?  Doing too much at this point in the season leads to “burnout”, over doing it, and ultimately, injuries.  We focus on running our fastest in October and you NEED EXTRA REST, not extra workouts.  If you cannot follow this rule then XC is just not for you and that’s ok.  Focus on what you feel you need to focus on, no worries.





A few helpful hints for the athletes:

Rest - During the training season athletes will need more rest than normal.  The demands of competitive running, school, work, chores, and family put a lot of stress on your runner.  Please be sure they are getting plenty of rest.  Trying to balance school, jobs, and a competitive sports team can put a lot of stress on adolescents.  Getting the proper amount of sleep is a necessity.

*****Food – think of runners as race cars.  Race cars need race fuel.  Good fuel for runners is carbohydrates and lots of liquids.  Fresh fruit, vegetables, breads, cereals, fruit juices, and small amounts of low-fat protein are great.  No special food is required, BUT girls will require extra IRON in their diets.  Ask your pediatrician or family doctor about iron supplements.  A recent study shows that over 50% of all teenage girls are borderline anemic.  Extra iron in their diets or iron supplements will help their running AND make them feel better overall.  Nearly every collegiate girls XC team uses iron supplements to keep their girls healthy and running up to their potential.

Hydration is also important.  Gatorade, Powerade, and other sports drinks allow runners to re-hydrate AND keep important electrolytes.  Too much water (over 6-7 glasses a day) can rinse the body of the electrolytes (sodium and potassium) needed for proper muscle contraction. 

Shoes/Clothing – it is best if runners have a NEW pair of running shoes each season.  This keeps their legs healthy and stress free.  Many athletes like to purchase high tech, vapor wicking, expensive running gear.  This is not necessary.  Shorts, t-shirts, and sweats will do just fine.  If you are going to spend money, it’s best spent on shoes.  Spikes are not mandatory, but definitely helpful in XC races.  Many races will have muddy courses with hills and sharp turns.  Spikes will keep you on your feet in these situations.  A quick google search will find many of last years model spike shoes on sale CHEAP !!  www.eastbay.com is a good place to start – check out the “bargains”








Notes for parents --  One of the best things you, as a parent, can do to help your child’s running career is to be positive.  Attend their meets and cheer loudly for them.  Don’t bug them about weekend running and summer training.  Athletes who are pushed usually shy away from running and feel pressured.  When they are ready, both physically and emotionally, they will begin to run on their own.  My parents purchased me a “running log;” it was one of the biggest motivators for me.  It was a simple little book I could use to write down each workout I did.  In 1982 I began filling the pages and I felt like I needed to write something down each day.  34 years, 200+ races, over 24,000 miles later I’m still filling the pages.

Boys vs Girls  -- Boys and girls react differently to running.  As freshman and sophomores, boys are often nowhere near their best.  Boys usually need to be 16-18 years old before they can hope to be running at their potential.  The key for boys is to stick with it.  As a freshman I was the 15th fastest boy on my team.  As a senior I was the second fastest.  The valuable experience that boys gain as 9-10th graders will pay dividends when they are junior and senior varsity runners.  Girls, on the other hand, can often run very well as freshmen and sophomores.  Some girls get slower as they move through high school, some stay the same, and some get faster.  It is important that girls do not get discouraged if their times do not improve over their career. 





Varsity and JV -- The varsity is comprised of the top 7 fastest boys and top 7 fastest girl runners.  With each meet this can change.  If you finish in the top 7 of  our runners in one meet you will run the next meet as a varsity competitor.  To earn a varsity letter you must be a varsity runner in at least half of our races OR be on our varsity team for the regional meet.

The WATCH –   One of the best aspects of coaching cross country is a stopwatch.  A stopwatch does not lie.  A stopwatch tells the coach who is the fastest and who is the slowest runner.  In this sport there is no subjectivity.  In other sports the coach often has to make a subjective decision on who he/she thinks is the best player for a position on the varsity team, or who gets the most playing time.  In our sport, the watch usually makes these decisions for us.

JKalember
GHSXC Coach
989-370-0924
906jkal@gmail.com

























































Wednesday, August 2, 2017

WED AUG 2ND ASPEN 6PM.

Hey GHSXC runners it is our last Aspen run of the summer as next week WED AUG 9th is our first official day of practice.  We will meet at Aspen Park at 9am.

Also, we will have a PARENT MEETING ON THIS SAME DATE - AUGUST 9th, 6pm at Gaylord High School.  I will go through team regulations, team camp information and all that good stuff.

A few things to remember.

1.  YOU MUST HAVE A PHYSICAL FIRST DAY OF PRACTICE.  NO PHYSICAL NO RUN.
2.  Team camp is Aug 21-24.
3.  We have a new rule - the SIX DAY RULE.  Miss six days of practice "unexcused" and your season is done.  There are plenty of reasons you can be excused from practice - family functions, doctor appointments, senior pictures, etc.  But these must be communicated to me IN ADVANCE.  If you are randomly missing from practice it is unexcused.  I will go through this more at our parent meeting.  Work is NOT an excused absence unless you communicate with me and we make a plan to make sure this does not happen any more.
4.  Be sure you've come to 4 summer Aspen Runs - you need these to go to camp.  I have a few people who have only 3 summer Aspen runs and they'll be doing some "make up" runs.  Be sure you have LOGGED your summer miles on a calendar.  "New" runners need 80, experienced runners need 120 miles to go to camp.

5.  Aug 9,10, 11 Practice is at Aspen 9am.
6.  Aug 14-18 Practice is at Aspen 9am.
7.  Team Camp is Aug 21-24  -- IF YOU ARE NOT GOING TO TEAM CAMP THERE WILL BE PRACTICE DURING THESE DAYS.  I WILL GIVE YOU MORE INFORMATION AT THE PARENT MEETING.

Get running!!
coach