MHSXC 2016 - Week 7

We will not attend the Coach Legends Classic on October 1.  Please remove from your schedule.  

Instead we will have a varsity only practice.  Additionally, the captains are planning some sort of optional group activity for the afternoon / evening.  
Weather

Recap: Jefferson went as well as could have been predicted.  We continued to improve and you guys did a great job of following the plan.  This past week was our toughest training week since camp and I was pleasantly surprised by how well you raced.  Great job!!!  I like the way this team works and I really like the teamwork.   Keep taking care of one another, keep communicating effectively, keep MHSXC towards the top of your priority list and we will continue to improve.  

  

Improvements   - Some really cool improvements are listed here.

Special congratulations:

Medalists:

Matthew Parran
Grant Prater
Chad McCarthy

KC Thornton
Allison Rathbun

Veteran PRs:

Prater - 13 seconds
Maas - 1 second
Rathbun - 15 seconds

Vega - 5 seconds

There seems to be a late summer / early fall cold going around.  Please be sure to stay hydrated, wash your hands and get plenty of rest.  

Parents: Thank you for your continued support and the respect you show for "team time"  We have so many new parents this season and I'm regularly asked the same question, "What can I do to help my child perform?"  The best answer I have for this question is to love your child and let us coach your child.  Its far better for everyone to let us be the ones who challenge them.  If they want to be upset with someone for pushing them, let it be us!  
Encourage them to eat well, keep hydrated, get appropriate rest and to listen to their coaches.  Understand that our primary objective is to guide our kids to improvement.  They won't run a PR every time they race, but with appropriate rest and a belief in what we do, they will run well in October and November.  

TEAM FAMILY TROJANS

• Monday - Practice at MHS 2:30 - 4:45 
• Easy run + strides, stretching, rolling and ice bath.  
• Tuesday - SEC Jamboree 2 at Ann Arbor Pioneer
• Course Map 
• 1:45 dismissal - Please be dressed, hydrated, and on the bus by 2:05.  Bus will depart from the track
• 4:30 - Varsity Boys 

• Parran

  Prater

  McCarthy

  Maas

  Jenkins

  Hirst

  Pitcher

  Gladieux

• 5:00 - Varsity Girls

• Thornton

  Rathbun

  Green

  Richardson

  Vega

  Clouse

  Shroyer

  Bitzer

• 5:30 - JV Boys
• 6:00 - JV Girls
• Depart Ann Arbor by 7:30
• Home by 8:30
• Wednesday - practice at Munson 2:45 - 5:00
• Thursday - Practice at Munson 2:45 - 5:00
• Friday - 
• Morning - Aqua Jogging
• Please be in the water by 5:59 AM
• Afternoon - at MHS track 2:30 - 3:30
• Saturday - Varsity only practice - 8:00am - 10:15am at Munson
• Breakfast to follow?!?!
• Afternoon / evening outing - Captains may plan a non-running group excursion.  This will not be a school sponsored event, nor will I plan it.  Since we're taking the day off from racing it seems like a nice opportunity to do something together.  

TEAM FAMILY TROJANS

MHSXC 2016 - Week 6

Jefferson Update:

Varsity Boys:

Parran

McCarthy

Prater

Maas

Jenkins

Hirst

Pitcher

Gladieux

Varsity Girls:

Thornton

Rathbun

Green

Richardson

Clouse

Shroyer

Vega

Bitzer

We will not attend the Coach Legends Classic on October 1.  Please remove from your schedule.  

Instead we will have a varsity only practice.  Additionally, the captains are planning some sort of optional group activity for the afternoon / evening.  
Weather

• Team Store - Store closes today!

Recap: MSU was a great step forward.  With 21 of our 22 competitors running PRs, we can't help but look at Friday as a major success.  As with most seasons, our great challenge is to regroup after MSU and understand that to run faster later, we must continue to work hard, communicate effectively, and rest / recover appropriately.

Parents:  Thank you for all of the support.  It was awesome seeing so many friendly faces.  That's a long drive and it was great having all of you there.  Special thanks to the Shroyers for the sack lunches and chocolate milk!

  

Improvements   - Some really cool improvements are listed here.

Special congratulations:

Medalists:

Matthew Parran

KC Thornton

Veteran PRs:

Rathbun - 18 seconds

Prater - 34 seconds

• Monday - Shuttle to Munson is bus #31 -- Please change your clothes immediately following school and be on the bus by 2:25 pm
• Practice at Munson 2:45 - 5:00
• Tuesday - Split practice 
• MHS Track -- 2:30 - 4:45 -- Parran, McCarthy, Prater, Maas, Thornton, Rathbun, Green, Richardson
• All else at Munson 2:45 - 5:00
• Wednesday - practice at Munson 2:45 - 5:00
• Thursday - Practice at Munson 2:45 - 5:00
• Friday - 
• Morning - Aqua Jogging
• Please be in the water by 5:59 AM
• Afternoon - at MHS track 2:30 - 3:30
• Saturday- Jefferson Invitational at Sterling State Park
• Team Notes: No bus. Varsity Boys arrive to Sterling State Park by 7:45 AM Everyone else by 8:30 AM. 
• 9:00 Division 1 schools Boys 
• 10:30 Division 1 schools Girls 
• 12:00 JV Race - Boys 
• 12:35 JV Race - Girls

MHS XC 2016 - Week 5

Weather

• Team Store - Store closes on Sunday, 9/18

• Monday - Aqua Jogging
• Aqua Jogging -
•  All athletes are welcome to join us for aqua jogging in the morning.  
• Varsity athletes are required.  
• Be dressed and in the water by 5:59 AM
• be sure to bring all necessary items to be ready for school after the workout.  
• afternoon @ the track for therabands, drills and strides
• 2:30pm - 3:30pm
• Optional Ice Bath at 3:30
• Practice for JV athletes who "opt out" of morning aqua jogging-
• 2:30 - 4:30 after school at the track.
• pack your xc bag Monday night.
• water bottle
• watch
• Towel or Yoga Mat
• healthy snack
• uniform
• trainers
• spikes
• if you have 3/8" spikes, use them.  
• red , white, black (camp shirts are great), or gray shirt and shorts for before and after race
• Tuesday - SEC Jamboree 1 @ Heritage Park in Adrian
•  Dismissal - 1:40 PM
• Bus will depart from track
• Please be dressed, hydrated, and on the bus by 2:00 PM.
• Course Map
• Race Schedule
• Varsity Boys - 4:30
• Parran
• McCarthy
• Prater
• Maas
• Jenkins?
• Hirst
• Pitcher
• Gladieux
• Varsity Girls - 5:00
• Thornton
• Rathbun
• Green
• Richardson
• Clouse
• JV Boys - 
• Manor
• Kozbial
• Wohlfeil
• Hande
• JV Girls
• Bitzer
• Vega
• Lake
• Banek
• Shroyer
• Tayler
• Wednesday - Practice at track 2:30 - 4:45
• Thursday - Practice at track 2:30 - 4:45
• Friday - MSU Spartan Invitational @ Forest Acres East Golf Course
• Dress in your uniform (warm up or longer shorts / t-shirt over)
• Dismissal - Immediately following 2nd hour.  
• Bus will depart from track
• Please be dressed, hydrated, and on the bus by 10:05 AM
• Full meet information, including schedule, awards and course map.  

                                                                                                                                                                                            

MHSXC 2016 - Week 4

Weather

• Team Store

It will be hot tomorrow and Wednesday - take care of yourself.  

• Monday - Labor Day - No official practice - 
• run oyo or in small group.
• pack your xc bag Monday night.
• water bottle
• watch
• Towel or Yoga Mat
• Extra towel for ice bucket!!!
• healthy snack
• uniform
• trainers
• spikes
• red , white, black (camp shirts are great), or gray shirt and shorts for before and after race
• Tuesday - Frank Connolly Relays at Erie Mason
• Eat breakfast - lean protein, whole grains (good carbs), good fat.
• Want more ideas?
• Power Back Diet
• Drink water throughout the day.
• Eat a healthy lunch and bring a healthy snack
• Please arrive to MHS track by 2:00.  Be dressed, hydrated and on the bus by 2:30
• Uniforms will be distributed before we board the bus.  
• Upper classmen, please help the new athletes find their way.
• Locker rooms are off of the hallway next to the gym.
• Bus will load by the track.
• Please be helpful loading and unloading our equipment
• Boys (all) will race at 4:30 - 
• Girls will begin between 5:30 pm & 6:00 pm - 
• Warm up - we begin warming up 75 min prior to the start of the race
• 75 min - rest room
• 60 min - 1/2 - 1 mile run
• 45 min - therabands
• 30 min - spike up
• 15 min - at the starting line for drills, strides and last minute directions
• Cool down -
• 1 - 2 miles
• static stretching
• Please honor "team time" - 30 min before and 30 min after your race
• Picnic will begin after the boys have finished their cool down.
• Team Notes:  - More Info
• LOCATION: Behind Erie Mason High School 
• COURSE: 1 mile loop, flat, grass, and 500m through the woods 
• ADMISSION: $5.00 PER VEHICLE!! 
• AWARDS: There will be two divisions. Championship trophy and runner-up trophy in both divisions for boys and girls. Boys and girls races medal first 40 relays. 
• RACE FORMAT: Six mile two person relay. Alternating miles. 
• SCORING: The first three relays will be scored. 
• T-SHIRTS: Invitational T-shirts available day of meet at a cost of $11.00 each.
• 2014 Girls Results - RECORD 2007 - M. Miller/L. Gakenheimer MON 35:11.8
  2014 Boys Results - RECORD 2009 - A. Whitelaw/D. Sanseverino MON 29:05.02
• Wednesday - First Day of School - Be sure to bring all of your cross country gear to school with you.
• We will practice at MHS from 2:30 - 4:45
• Meet at the track
• Thursday - Transfer bus number To Be Announced
• Bus will load at flag pole Time - TBA (between 2:30 & 2:45)
• Practice at Munson until 5:00 (possibly 5:15 depending on transfer bus situation)
• Friday - Aqua Jogging -
• We will try this and see how it goes-  All athletes are welcome to join us for aqua jogging in the morning.  
• Varsity athletes are required.  
• Be dressed and in the water by 5:59 AM
• be sure to bring all necessary items to be ready for school after the workout.  
• afternoon @ the track for therabands, drills and strides
• 2:30pm - 3:30pm
• Optional Ice Bath at 3:30
• Practice for JV athletes who "opt out" of morning aqua jogging-
• 2:30 - 4:30 after school at the track.  
• Saturday - Varsity Practice - TBA - Keep schedule clear until at least noon.  
• Possible trip to Adrian course