September TDF Schedules

We are ready for our first race on Tuesday.  Most of you have followed a consistent conditioning program all summer long and are prepared to complete the interval phase and start racing.  For those of you just joining us, our goal is to get you in shape as efficiently and safely as possible.

As mentioned before, TDF is a 24 week, 4 phase training program designed to prepare you to race your best in October.  After the long weekend, we start school, racing and continue to train HARD.  This segment of training is by far the most demanding.  From now until October, the duration, frequency, and intensity of your training will continue to increase. 

Below you will find TDF training plans for September.  Each of you has been placed in a training group based on various tests; time trials, camp performances and workouts.  I've changed groups a bit based on workout results.  The schedules and groups below will continue to change based on race and workout results. 

We ask that you continue to  make running for Monroe Cross Country your top athletic priority.  Please make good choices when engaging in other physical activities that could lead to decreased running performance and or injury.  We also ask that you continue to focus on performance factors such as hydration, diet and rest.

Click the links below for more information regarding performance factors. 
XC 13 Optimal Performance Slides

Power Back Diet

 Finally, we ask that you follow your TDF schedule as closely as possible.  Show up everyday and follow the plan to the best of your ability.  This also includes limiting your training to what is on the schedule.  This phase of training is increadibly demanding. You do not need, neither should you choose to include additional training outside of practice.  Remember, rest is as important as workouts.  Follow your plan closely, eat, hydrate and rest properly, communicate effectively with your coaches, and you will reach your goals!!!

Thanks,
Coach Scoles

Girls Group 1 - Dicarlo, Delben
Girls Group 2 - Zawacki, Towalski, McLaughlin, Boyer
Girls Group 2 -Lynch
Girls Group 3 - Peruski, Farris, Conrad
Girls Group 4 - Scott, Green, Favreau, Kimble, Stanford
Girls Group 5 - Taylor, Lake, Serrentino, Meyer

Boys Group 1 - Brady
Boys Group 2 - Dawn, Wohfeil
Boys Group 3 - Russell, Dumoulin, Isaac, Antrassian, Jenkins
Boys Group 4 - Brandys, Moore G, Moore M, Bitzer, Prater
Boys Group 5 - Smith, Geishert, Grigsby

Meet Information - Mason and Warrior Classic

Mason Handout

Line Up (Partners)

Mason Athletic.net

2012 Results - Girls

2013 Results - Boys

Directions


Warrior Classic Handout

Warrior Classic Athletic.net

2012 Results

Directions

Entries

BUS:

Arrive to MHS @ 7:45

Womens x

5,000 Meters Varsity - 10:00 AM - 7 Entries

Kelsie Boyer		11
Riley Delben		12
Hailey DiCarlo		12
Kasey Mclaughlin ?		9
Megan Peruski		10
Sidney Towalski		10
Lindsey Zawacki		11

Mens x

5,000 Meters Varsity - 10:45 AM - 7 Entries

Carl Antrassian		10
Sean Brady		12
Tommy Brandys		11
Noah Dawn		10
Adam Russell		12
Anthony Wohlfeil		10
Jenkins Zac		9

JV

5,000 Meters Junior Varsity - 12:00 PM - 9 Entries

Cameron Bitzer		10
Mitchell DuMoulin		10
Kurt Geishert		11
Jordan Grigsby		9
Martel Isaac		11
Moore Mitchell		9
Garrett Moore		10
Grant Prater		9
Hunter Smith		11

5,000 Meters Junior Varsity - 11:30 AM - 11 Entries

Jessica Conrad *		11
Madyson Farris		10
Autumn Green		9
Stanford Hope		9
Favreau Kaitlyn		11
Emma Kimble		9
Korynn Meyer		9
Lake Nadia		9
Aliyah Scott		9
Rubi Serrentino		9
Katelyn Tayler		9

If we decide to rest Kasey's leg, Jessica will run for her.

Meeting Follow Up / Picnic Sign Up

Thanks

Thank you all very much for putting up with the heat and humidity at tonight's meeting.  We had a great turn out. 

I have added those of you who asked to the automatic updates and you will now receive an e-mail each time I update the blog. 

Picnics

Paula Dawn has graciously volunteered to organize our post meet picnics.  I will send home a hard copy of the sign up sheet tomorrow.  You may also download it here.  Picnic Sign Up 2013 

We currently have 35 student athletes on the roster and 20 items per picnic to be donated.  Please contact Paula after you've had a chance to look at the list.  Her phone # and email address are on the sheet in the link above.  She will be contacting families as the season moves along, to fill the list for each meet / picnic.  We're less than a week away from our first meet and would like to move swiftly to put a picnic in place. 

Information from tonight's meeting

Performance factors

XC 13 Optimal Performance Slides

Power Back Diet

Spirit Wear

Team Store XC 13

Meet information

n  Schedule& results - www.athletic.net

• http://www.athletic.net/CrossCountry/School.aspx?SchoolID=12773

Communication

If you would like to be added to the automatic blog updates, please e-mail me at scoles@monroe.k12.mi.us and indicate so. 

Remind 101 - Group text messaging for athletes and parents

n  Athlete –  

n  Send text message to phone number  

n  (586) 697-3161 

n  Include message 

n  @mhsxc2k13 

n  Parent –  

n  Send text message to phone number  

n  (586) 697-3161 

n  Include message 

n  @mhsxcparen

 

 

Parent / Athlete Potluck & Informational Meeting -- Tuesday, August 27th

 Parent / Athlete Potluck & Informational Meeting -- Tuesday, August 27th at 6:00pm; following practice at Munson Park.

Freshmen - Drinks - enough for 10-12

Sophomores - Side dish, salad or fruit

Juniors - Dessert

Seniors - $5 pizza or other "entree"

Communication / Information

n  Coach Scoles – scoles@monroe.k12.mi.us

n  Blog - http://monroexc.blogspot.com/

n  Schedule & results - www.athletic.net

• http://www.athletic.net/CrossCountry/School.aspx?SchoolID=12773

n  Facebook – www.facebook.com/monroexc

n  Twitter - https://twitter.com/MonroeHSXC

n  MHS Athletics – www.mhstrojans.com

 

Due by Tuesday's meeting:

n  Physical

n  Pay to Participate – Pay online

n  $150 / $75 (free / reduced lunch)

n  Checks payable to Monroe Public Schools

n  Athlete Information Sheet

n  Hard copy available at meeting

 

 

Remind 101 - Group text messaging for athletes and parents

n  Athlete –

n  Send text message to phone number

n  (586) 697-3161

n  Include message

n  @mhsxc2k13

n  Parent –

n  Send text message to phone number

n  (586) 697-3161

n  Include message

n  @mhsxcparen

 

 

Parent Volunteers

We need help with the following:

Please consider volunteering as the organizer / facilitator for:

• Team Picnics
• Car Pooling
• Dave Bork Classic Concessions
• State Finals Parking Fundraiser

Performance factors

XC 13 Optimal Performance Slides

Power Back Diet

Spirit Wear

Team Store XC 13

Why Do You Run?

WHY DO YOU RUN?

 

You've probably been asked that question before. It's not an easy question to answer, is it? If someone has to ask, they'll probably never understand.  If you have to ask, you just don't get it. And you probably won't get it. 

But you get it, don't you? You would never ask someone: Why do you run? (Except maybe rhetorically.)

Nevertheless, even you who "get it" sometimes wish to escape it for something more “fun”.  But in your heart you know there is nothing more fun than challenging yourself…there’s nothing better than learning what your limits are and pushing past them.   
          From running, you gain strategies for extending those limitations that you might run farther, run faster, and run tougher.
          You learn that personal responsibility... commitment... sacrifice... determination... and persistence are the only means of improvement.
          Running, you come to understand, is a profound, far-reaching and never ending contest of the runner with herself.   You learn that runners only get promoted through self-conquest. 
          Running asks a question of you, and everyday it's the same question: "Are you going to be weak, or are you going to be strong today?"           And when you answer that question in the way that you have answered it, you become better... stronger... more confident ... with a capacity for achievement greater than before, and a formula for success that is forever engraved on your brain.

TDF Schedules

We are under way with the official 2013 Monroe High Cross Country Season.  Most of you have followed a consistent conditioning program all summer long and are prepared for the rigors of MHSXC practice.  For those of you just joining us, our goal is to get you in shape as efficiently and safely as possible.

As many of you learned at camp, the Trojan Distance Formula (TDF) is a 24 week, 4 phase training program designed to prepare you to race your best in October.  Not only is this the first week of official practice, it is also the first official week of phase 3, the interval phase.  This segment of training is by far the most demanding.  From now until October, the duration, frequency, and intensity of your training will increase. 

Below you will find TDF training plans for August.  Each of you has been placed in a training group based on various tests; time trials, cooper test, camp relay etc.  The schedules below are outlines for your training.  We may deviate from them at practice, but they should give you an idea of what to expect. 

From this point forward, we ask that you make running for Monroe Cross Country your top athletic priority.  Please make good choices when engaging in other physical activities that could lead to decreased running performance and or injury.  We also ask that you begin to focus on performance factors such as hydration, diet and rest.  I will post information regarding performance factor best practice here.  Please check back from time to time. 

Finally, we ask that you follow your TDF schedule as closely as possible.  You have submitted great goals for the season.  At camp we talked about creating a plan to reach those goals.  The TDF schedule is the plan.  Your job now is to show up everyday and follow the plan to the best of your ability.  This also includes limiting your training to what is on the schedule.  This phase of training will be demanding. You do not need, neither should you choose to include additional training outside of practice.  Remember, rest is as important as workouts.  Follow your plan closely, eat, hydrate and rest properly, communicate effectively with your coaches, and you will reach your goals!!!

Thanks,
Coach Scoles

Girls Group 1 - Delben, Dicarlo
Girls Group 2 - Lynch, Mclaughlin, Towalski, Zawacki
Girls Group 3 - Boyer, Green, Peruski, Scott
Girls Group 4 - Conrad, Farris, Favreau, Kimble, Stanford
Girls Group 5 - Lake, Taylor




Boys Group 1 - Brady
Boys Group 2 - Dawn, Wohlfeil
Boys Group 3 - Dumoulin, Jenkins, Isaac, Russell
Boys  Group 4 - Antrassian, Bitzer, Brandys, Moore G, Moore M, Prater
Boys Group 5 - Geishert, Smith

Goal Setting - 8/14/13

2012 Season Bests

All Time List - Girls

All Time List - Boys

Camp Cooper Test Results

Camp Relay Results

Interval workout #1 results

2012 Regional Top 15 (State Qualifiers)

1.	11	Costa Willets	15:47.83	Ann Arbor Pioneer
2.	12	Galen Burrell	16:01.47	Ann Arbor Pioneer
3.	12	Anthony Lamus	16:18.52	Saline
4.	12	Conrad Schultz	16:18.72	Brownstown Woodhaven
5.	12	Grant Praschan	16:20.20	Saline
6.	12	Daniel Garza	16:24.08	Dearborn Edsel Ford
7.	10	Dominic Davis	16:26.00	Wyandotte Roosevelt
8.	12	Dylan Jennings	16:26.98	Saline
9.	12	Zine Nassr	16:29.53	Dearborn Edsel Ford
10.	12	Nick Aukerman	16:31.08	Ann Arbor Pioneer
11.	12	Ben Wexler	16:31.56	Temperance Bedford
12.	12	Jeremy Rafter	16:31.89	Allen Park
13.	12	Andrew Kitto	16:34.81	Saline
14.	10	Kevin Hall	16:35.61	Saline
15.	9	Logan Kleam	16:39.78	Brownstown Woodhaven

1.	11	Elianna Shwayder	18:24.47	Saline
2.	11	Gloria Park	18:45.91	Saline
3.	10	Abby Rentschler	18:52.96	Saline
4.	10	Lauren Green	18:54.83	Saline
5.	9	Gillian Walter	18:57.96	Saline
6.	9	Hannah Cummings	19:15.62	Saline
7.	12	Alyssa Cummings	19:20.66	Saline
8.	11	Sabrina Williams	19:25.88	Allen Park
9.	11	Adela Myles	19:26.85	Ypsilanti Lincoln
10.	9	Rachel Boulton	19:46.10	Temperance Bedford
11.	10	Katie Bules	19:46.38	Temperance Bedford
12.	10	Aly Trapp	20:05.51	Brownstown Woodhaven
13.	11	Kaitlyn Leist	20:11.83	Temperance Bedford
14.	11	Marina Geider	20:17.43	Ypsilanti Lincoln
15.	12	Audie Tzalel	20:31.19	Ann Arbor Pioneer

2013 Monroe Cross Country Season

• Week of 8/11 - 8/17
• Monday & Tuesday
• Conditioning from 9:00am to 11:00am at Munson Park
• Wed - Friday
• Mandatory Practice from 9:00am to 11:00am at Munson Parl
• Saturday
• Energy Run at Monroe County Community College
• Please arrive by 8:00am 
• Energy Run Registration ($15 race day fee)
• Week of 8/18 - 8/24
• Monday - Friday
• Mandatory Practice from 4:00pm to 6:00pm at Munson Park
• Tuesday - Senior and Junior registration day at MHS from 8:00am to 3:00 pm
• Wednesday - Junior and Sophomore registration at MHS from 8:00am to 3:00 pm
• Thursday - New Trojan Retreat (Freshmen Orientation) at MHS from 8:30am to 11:45am
• Week of 8/25 - 8/31
• Monday-Friday
• Mandatory Practice from 4:00pm to 6:00pm at Munson Park
• Tuesday, August 27th - Parent / Athlete Potluck and pre-season meeting following practice at Munson Park from 6:00pm - 7:00pm 
• Freshmen - Drinks - enough for 10-12
• Sophomores - Side dish, salad or fruit
• Juniors - Dessert
• Seniors - $5 pizza or other "entree"

• If you have not yet done so, please complete our online registration form for the 2013 season
• 2013 Cross Country Sign Up

• Also, please take a moment and register with remind 101.
• Text the message " @mhsxc2k13 " to 586-697-3161 for updates regarding Monroe High Cross Country

• Stay on course
• Twitter -
• /MonroeHSXC
• Facebook -
•  /monroexc
• Mhstrojans.com
• This is the new MHS athletics page.  I'm required to post results here, but as of now I am unable to edit the page content...

• Please continue to use athletic.net for the most up to date meet schedule 
Schedule
• Please note, we're still waiting to hear back from MSU.  We plan to attend the Spartan Invite on Friday, September 13th... spooky