Saturday, August 29, 2015

MHSXC 2K15 - Week 4 - Grateful

Due by Thursday, 9/3/15

As I type this week's blog post, I feel grateful.  Below is by no means an exhaustive list, nor is the list in any type of hierarchical order, but it is nonetheless a list of things for which I'm grateful.
  • Friday Night Bowling.
    • Nearly every girl who turned in a goal sheet included a goal that had something to do with becoming a closer knit team.
      • 11 teammates got together to bowl and enjoy one another's company.
      • TEAM FAMILY TROJANS
        • 4 boys came too...
      • Pretty sure they watched more Star Wars after this!
  • Our MHSXC extended family - (The Parents)
    • Every student-athlete was represented by at least one adult at our potluck / informational meeting.
    • 9 parents have already signed up to help at the state meet - sign up here
    • 10 parents have signed up to help at the Dave Bork Classic - sign up here
    • 11 parents have signed up to help at SEC Jamboree 1 - sign up here
  • Thursday's workout -
    • Our interval 1000s and 800s went as well as could have been expected.
      • You showed tremendous toughness and continued to progress nicely as a team. 
  • Allison's workout
    • Allison Rathbun was not feeling well on Thursday, so I gave her the day off.  
    • She then agreed to meet with me Saturday morning to run the intervals on her own.
    • I was happy to give up my Saturday morning for such a great kid.  She came out, ran the best workout of her life and thanked me for meeting her.  Hubba Hubba
  • Coach Mydloski
    • It's great to have someone like Captain Mydloskals (sp?) as part of our XC family.
      • It meant so much to me to be able to watch Katie run with Troy High for the first time on Wednesday at her team's time trial.  
  • Mitchell Dumoulin and Kasey McLaughlin.  
    • Although we will miss both of these fantastic young people, I'm glad I had the chance to coach them both and wish them all of the best in the future.  
  • A healthy and strong Sidney Towalski - Sid will validate my philosophy that strong girls finish high school cross country better than they started.  
    • There's a horrible myth out there that says girls run their best as tiny little freshmen.  The truth is, those who stay, work hard, use the weight room, and follow a plan will continue to improve!   Looking forward to her season.
  • Random meet up with Lindsey Gakenheimer and Kristie Ferrans.
    • While working on the course, I bumped into two of our all time greats!!!
  • The Dawns
    • Star Wars nights and breakfast.
      • team bonding at its finest. 
    • The Dawn family lent me their lawn mower today to get the course ready for this week's practice and Jamboree 1.
    • I also had the opportunity to team up with Jim Dawn and put a whooping on Noah and Austin in cornhole!!! 
  • Patience
    • I'm pleased that we, collectively, had the patience to give some of you a break last week.  The week of downtime seemed to make a big difference and we're back to having 90% of you at 100%!!! Or is it 100% of you at 90%?!?!  Mydloski's the math guy.  
  • Level 2 Golems and Level 3 P.E.K.K.As
    • Self explanatory 

Thought of the day - "When you're running, you're training. When you're sleeping, eating & thinking, you're also training. Running is a lifestyle" ~ Greg McMillan


Weather -  It's going to feel like summer!!! Get and stay hydrated!!!

Please plan to stay until the end of practice.  When Coach Mydloski and I run, we will always be back by 5:00pm.  Please be sure to check in with one of us before leaving.

This Week:

  • Monday - Practice - 3:00 - 5:00 @ Munson Park - Easy / Hills
  • Tuesday - Practice - 3:00 - 5:00 @ Munson Park - Cut Down on course
    • Weight Lifting - 1:45 - 2:45 - MHS Weight Room
  • Wednesday - Practice - 3:00 - 5:00 @ Munson Park - Easy / Trails
  • Thursday - Practice - 3:00 - 5:00 @ Munson Park - Fartleck on course 
    • Weight Lifting - 1:45 - 2:45 - MHS Weight Room
  • Friday - Practice - 9:00am - 11:00am @ Munson Park-  Easy / Trails
    • Possibility of small group heading to Oakland University for easy run and to watch Katie run in the Golden Grizzly Invitational  
  • Saturday - no practice - Follow TDF Schedule
  • Sunday - Long Run - 
    • Possibility of going out of town
  • Monday / Labor Day - no practice - Follow TDF Schedule

Volunteerism - Please consider volunteering for...

Communication / Information:

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

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

n  Schedule & results - www.athletic.net

n  Facebook – www.facebook.com/monroexc

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

n  MHS Athletics – www.mhstrojans.com

Remind 101 - Group text messaging for athletes and parents

Athlete – To receive messages via text, text@mhsxc2k15 to 81010. 

Parent – To receive messages via text, text@mhsxcparen to 81010.



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Sunday, August 23, 2015

MHSXC 2K15 - Week 3

Update - Team Store

 Flyer
Site

 Yesterday was awesome.  What a fantastic turn out.  We saw some impressive performances at the end of another tough week of training.  Great job everyone.  



It's always a good sign to see PRs before the season starts. Congratulations Allison Rathbun on her 47 second PR, Cameron Bitzer on his 25 second PR, and to Curtis Jewell (:18), Logan Harvell (:14), Elisabeth LaPrad (tied).

Anthony Wohlfeil was only 1 second off of his PR, while Noah Dawn and Matthew Parran missed by just 2 and 10 seconds respectively.  

A special congratulations to medalists, Anthony Wohlfeil, Noah Dawn, Elisabeth LaPrad and KC Thornton.  In previous years the age groups were split into 14 and under, 15-16, and 17-18.  Not sure why that changed this year.  

This Week - We'll bring the mileage back up and make Thursday's workout our priority.  It will be our first true interval workout of the season; our "bread and butter" 5x1000.  Another focus for the week will be running easy runs at prescribed pace; Keeping Easy Runs Easy and Hard Runs Hard!!!  We'll run in the Munson Trails a lot this week.  Do your best to keep your pace honest.

We move to the afternoon for practice, so please prepare effectively during the day. Be sure to eat a good breakfast and lunch each day and show up to practice properly hydrated.  

 Thought of the day: There's a lot of information out there on the internet.  While I think it's a good idea to know you're competition, I encourage you to limit the time you spend thinking about other runners, performances and teams.  As Coach Drenth put it in last week's video, "We don't care about anything but managing ourselves."  

 The work you've put in this summer has been awesome.  The progress is fantastic.  

 be grateful for how far you've come. have faith in how far you will go.

Weather -  Looks like a beautiful week to switch to the afternoon.  70s and sun!!!



  • Freshmen - Drinks - enough for 6-8

  • Sophomores - $5 pizza or other "entree"

  • Juniors - Side dish, salad or fruit

  • Seniors -  Dessert

    • Communication / Information:

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

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

    n  Schedule & results - www.athletic.net

    n  Facebook – www.facebook.com/monroexc

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

    n  MHS Athletics – www.mhstrojans.com

    Remind 101 - Group text messaging for athletes and parents

    Athlete – To receive messages via text, text@mhsxc2k15 to 81010. 

    Parent – To receive messages via text, text@mhsxcparen to 81010.

    • Wednesday - Practice - 3:00 - 5:00 @ Munson Park - Easy / Trails
    • Thursday - Practice - 3:00 - 5:00 @ Munson Park - Intervals 
      • Weight Lifting - 1:45 - 2:45 - MHS Weight Room
    • Friday - Practice - 9:00am - 11:00am @ Munson Park-  Easy / Trails
    • Saturday - no practice.
    • Sunday - Group long run - Lets talk about this...
      • Meet early - totally optional
        • possibility of going out of town

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    Friday, August 14, 2015

    MHSXC - Week 2

    Yet another update - Check back Sunday for the coming week's full itinerary.  

    Parent / Athlete Potluck & Informational Meeting -- Tuesday, August 25th at 5:15pm; following practice at Munson Park.


  • Freshmen - Drinks - enough for 6-8
  • Sophomores - $5 pizza or other "entree"
  • Juniors - Side dish, salad or fruit
  • Seniors -  Dessert

    • Communication / Information


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

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

    n  Schedule & results - www.athletic.net

    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 - envelopes will be sent home on Monday, 8/24.  
    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

    Athlete – To receive messages via text, text@mhsxc2k15 to 81010. 

    Parent – To receive messages via text, text@mhsxcparen to 81010.

    Spirit Wear - coming soon


    Midweek update - 8/19/15

    What a team looks like...
    Here's a link to the MSU video I referenced in Tuesday's meeting.
    look closely at 1:33.

    I sent phase 3 training schedules to most of you today.  Please look yours over closely and let me know if you find any mistakes or have any questions.  

     Tuesday's relay had mixed results.  Generally speaking the boys had a great day and the girls struggled.  In the end, it's just a workout and hopefully each of you learned something from the experience. Although it didn't go as planned, I'm so pleased and excited by your collective willingness to work hard.  It's a long way to the Regional and we'll be ready.  Be smart, be tough, be supportive!!!

     Please do a good job of eating and hydrating before tomorrow's practice.  Let's also remember to practice being good teammates.  
    • Thursday - Tempo- updated on 8/20/15 @ 8:00am
      • Due to freshmen orientation and the power outage, we will meet for practice @ MHS  from 2:30pm to 5:00pm
      • Weight room @ 1:30pm
      • Lecture Room @ 2:30pm
        • Those of you who went to camp, please bring...
        • red folders
        • garmin with heart rate strap
        • If you have spikes with track length spikes in them, bring those too.  
        • We will be setting goals and voting for captains

    • Friday - Aqua jogging 9:00am - 11:00am at MHS Pool 
        • For all - please bring appropriate swimming attire and a towel. 
    • Saturday, August 22nd

    Parents, please plan to attend our potluck and informational meeting next Tuesday, 8/25, following practice at the Munson Park pavilion.  



    Published on 8/14/15
    I'm posting next week's information early as there are several major changes to our schedule. 




    Our first week of official practice was a success.  Although a few of you are banged up from camp and we missed a few of you who were away, most were able to put in quality work while recovering from the rigors of camp.  I'm so proud of the work you've put in.  Continue to have fun and take care of one another. 

    If you're still a bit beat up, please take the weekend off.  If you have access to a pool, aqua jogging is best.  If not, bike, elliptical or rest completely.  Ice is your friend!!!


    • Sunday - Long Run - OYO
    • Monday - Easy - at Munson - 9:00am - 11:00am
    • Tuesday - Intervals -
      • Due to Ignition Mentor Training, we will meet for practice @ MHS  from 12:30pm to 3:00pm
      • Weight room @ 11:30am
    • Wednesday - Easy - Conditioning at Munson - 9:00am - 11:00am (ignition mentors should plan to run together at MHS after training)
    • Thursday - Tempo-
      • Due to Ignition Mentor Training, we will meet for practice @ MHS  from 12:30pm to 3:00pm
      • Weight room @ 11:30am
    • Friday - Aqua jogging 9:00am - 11:00am at MHS Pool 
    • Saturday, August 22nd

    Garmin Connect -
    Six of you still need to create a Garmin Connect account.  Please do so asap. 




    Coming Up:
    Monday, August 24th– Friday, Sept 4th

      • Practice @ Munson – 3:00pm – 5:00pm
    • Tuesday, August 25th
      • Potluck & Parent Meeting
      • Pay to Participate Due
        • 5:00pm at Munson – following practice 
    • Wednesday, September 9th – State Finals
      • Practice @ Munson – 2:45pm – 5:00pm


    Ignition Mentor Training
    Tuesday - 9:00-12:00
    Wednesday - 8:30-12:00

    New Trojan Retreat for incoming Freshmen will be held from 8:30 a.m. until 11:45 a.m.
    Mentors - Thursday - 7:30-12:00

    MHS Registration - As in previous years, if your registration time is set during practice, you may attend before or after practice. 

    Tuesday, August 18, 2015Wednesday, August 19, 2015
    SeniorsJuniors
    A-D8:00-9:00 AML-Re8:00-9:00 AM
    E-K9:00-10:00 AMRi-Z9:00-10:00 AM
    L-Re10:00-11:00 AMSophomores
    Ri-Z11:00 AM-12:00 PMA-D10:00-11:00 AM
    Closed for lunch12:00-1:00 PME-K11:00 AM-12:00 PM
    JuniorsClosed for lunch12:00-1:00 PM
    A-D1:00-2:00 PML-Re1:00-2:00 PM
    E-K2:00-3:00 PMRi-Z2:00-3:00 PM
    Registration closes3:00 PMRegistration closes3:00 PM
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    Monday, August 10, 2015

    MHSXC - Week 1



    We're back from an absolutely fantastic TDF camp.  The weather was perfect, the fellowship was awesome and the running was inspired.  Oh yeah, and... 'AH PEEK-A-BOOOOO!!!'

    We believe that summer conditioning is designed as an opportunity, not a burden and this summer about 25 of you took full advantage of the opportunity. Still, I'm looking forward to having the whole team back together this week.  Please note that mandatory practice begins on Wednesday.  Unless you have previously informed me that you will be out of town with family, if you plan to run this season,  you must attend practice beginning Wednesday.

    This summer's dedication and progress has been inspiring.  We have a long way to go before Halloween and the MHSAA Regional, but we're in a fantastic position to continue making tremendous progress.  Continue to be smart, have fun, and communicate effectively and we'll enjoy a successful season!!!  As I mentioned at conditioning this morning, we're fortunate to have an extra week before school starts to recover from the past month.  As we transition to phase 3 and our most challenging training, this week's workouts should feel comfortable and relaxed.  For anyone who is banged up from camp and the preceding weeks, we will take a proactive approach to keeping you healthy and ready for next week.  Again, please continue to communicate effectively.


    Recovery Week!!!
    • Sunday - Off
    • Monday - Conditioning at Munson - 9:00am - 11:00am
      • Easy
    • Tempo Tuesday - (Coach Mydloski at in-service)
      • Weight room @ 7:45AM
      • Tempo WO @ Munson - 1000s 
    • Wednesday - (Coach Scoles at in-service)
      • Official / Mandatory Practice
        • You must have a current physical to participate.
        • at Munson - 9:00am - 11:00am
    • Thursday - 
      • Weight room @ 7:45AM
      • Interval WO @ Munson - 800s 
    • Friday - Easy 
      • Trails
    • Saturday - Easy, pool, or off


    Coming Up:
    • Saturday, August 22nd
    • Monday, August 24th– Friday, Sept 4th
      • Practice @ Munson – 3:00pm – 5:00pm
    • Tuesday, August 25th
      • Potluck & Parent Meeting
      • Pay to Participate Due
        • 5:00pm at Munson – following practice 
    • Wednesday, September 9th – State Finals
      • Practice @ Munson – 2:45pm – 5:00pm
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