Tuesday, August 29, 2017

2017 Potluck & Informational Meeting

Update 8/30/17

Please bring lawn / camping chair(s)

Objectives:

  1. TEAM FAMILY TROJANS
    1. We will use this opportunity to unite our team - coaches, athletes, & families. We pride ourselves on the inclusiveness and family-like atmosphere that MHSXC promotes and we are grateful for the support of friends and families.  This night is designed as a low stress networking / relationship building event.  
  2. STAY ON COURSE
    1. By the end of this evening we hope to have addressed all questions and concerns regarding the upcoming season.  
      1. Information will include, but is not limited to:
        1. MHSXC tenets & expectations
        2. Rules
          1.  behavior
          2. attendance
        3. Schedule
        4. Training Philosophies
        5. Coaching Philosophies
  3. Volunteerism - Please consider volunteering for the 3 events listed below.  
    1. Picnics
    2. Dave Bork Classic
    3. State Finals Traffic Control 
  4. Final administrative needs
    1. Consent to Treat
    2. Pay to Participate - Due by Potluck Meeting
      1. Pay to Participate Guidelines
      2. PaySchools Link for Pay to Participate
    3. Parent-Athlete Handbook 2017
      1. Handbook Acknowledgement/Contract Form 
  5. Goal Setting - Goal Setting Sheet
“The process of setting a goal on the outer boundaries of what we think is possible, and then systematically pursuing it, is one of the most fulfilling parts about being human.”
― Brad Stulberg, Peak Performance: Elevate Your Game, Avoid Burnout, and Thrive with the New Science of Success
    1. Results for goal setting
    2. Girls All Time List
    3. Boys All Time List
    4. 2016 MHSXC Results Grid
    5. 2016 Bork Classic Results - Top 10 in each grade medal 
    6. 2016 SEC Championship Results - Top 18 = All SEC
    7. 2016 Regional Championship Results - 
      1. Top 3 teams (4 if 4th place team places 4 individuals in top 20) qualify to State Finals
      2. Top 15 individuals not part of qualifying team qualify for State Finals
    8. 2016 State Finals - Top 30 = All State

Other Pertinent Information

Who: TEAM FAMILY TROJANS - Thank you for RSVP'ing
What: Potluck & Informational Meeting
When: Wednesday, 8/30/17 @ 6:00 PM
Where: Sara, Don, & Colton's house - 1650 S Raisinville Rd, Monroe, MI 48161


  • Potluck Suggestions - Sara & Don are making sloppy joes.  The list found at the preceding link provides suggestions only.  If you make a really awesome dish that you love to share, please feel free to mix it up.  Also, for anyone with dietary needs that may not be met in this format, again, please feel free to bring what works for you and yours!!!  Hope this helps.  Thanks for your RSVP's, support and feedback.  This will be a terrific evening. 

Posted by at No comments:

Saturday, August 26, 2017

MHSXC 2017 - Week 3


Team Night @ Run Hip

Recap:

Things continued to improve throughout the week with two solid workouts.  The 6 mile relay at the fairgrounds was a success and we had great turn out for team night at Run Hip.

Camp / Energy Run / Workout Data


  • Take care of one another
  • Work hard everyday
  • Operate with a growth mindset
  • Balance stress & recovery  
  • Have fun & enjoy one another's company

The Week Ahead- 


  • Sunday - OYO - Long Run or Off
    • Arb ?!?!
      • My family and I are running from Gallup Park in Ann Arbor.
        • We will leave Monroe at 8:00 AM and try to start our run by 9:00 AM
          • If any of you who have a long run scheduled for tomorrow would like to meet us there and incorporate the Arb into your run, please feel free to text me.
  • Monday - Practice -  
    • @ Munson 
      • 3:00 PM - 5:15 PM
        • Wagon Wheels or Easy Run
  • Tuesday - Practice- 
    • @ MHS Track 
      • 3:00 PM - 5:15 PM
  • Wednesday - Practice
    • @ Munson
      • 3:00 PM - 5:00 PM
        • Easy - Trails
    • On Wednesday, 8/30 at 6:00 PM, we will gather at the Hirst's home - 1650 S Raisinville Rd, Monroe, MI 48161 for our annual potluck and informational meeting. Sara & Don have graciously volunteered to host this year.  Thank you Sara and Don!!!
    • Potluck Suggestions - Sara & Don are making sloppy joes.  The list found at the preceding link provides suggestions only.  If you make a really awesome dish that you love to share, please feel free to mix it up.  Also, for anyone with dietary needs that may not be met in this format, again, please feel free to bring what works for you and yours!!!  Hope this helps.  Thanks for your RSVP's, support and feedback.  This will be a terrific evening. 
  • Friday - On your own - No Practice
    • Golden Grizzly
  • Saturday - On your own - No Practice 


Coming up:

  • Sunday, September 3rd - On your own - No Practice
  • Monday, September 4th - On your own - No Practice
  • Tuesday, September 5th - Mason Relays - 
    • Meet @ MHS @ 1:30 PM for uniform distribution 
      • Pay to participate must be submitted before receiving a uniform 
      • Bus Time 2:30 PM
      • Race Time 4:30 PM
        • More details in next week's update 
  • Wednesday, September, 6th - Practice at Munson 2:30 PM - 5:00 PM
    • Transfer Bus Information - TBA
  • Saturday, September, 9 - Varsity Only - Practice at Hudson Mills Metro Park
    • Details to follow

Previous Blog Entries:


Communication / Information:

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

Blog - http://monroexc.blogspot.com/

Schedule & results - www.athletic.net

Facebook – www.facebook.com/monroexc

Twitter - https://twitter.com/MonroeHSXC

MHS Athletics – www.mhstrojans.com

Remind 101 - Group text messaging for athletes and parents

Athlete – To receive messages via text, text @mhsxc2k17 to 81010. 

Injuries Vs Soreness


Remember, it's of the greatest importance to keep me informed of any soreness that moves past a "3" or seems to significantly worsen over the course of a week.

Feeling fatigued?

Take advantage of the last few weeks of summer.  When school starts, getting enough rest becomes a major challenge, but until then, take naps and consider these tips from the top from "Peak Performance: Elevate Your Game, Avoid Burnout, and Thrive with the New Science of Success"

Posted by at No comments:

Saturday, August 19, 2017

MHSXC 2017 - Week 2

Update - 8/22/17

Potluck Suggestions - Sara & Don are making sloppy joes.  The list found at the preceding link provides suggestions only.  If you make a really awesome dish that you love to share, please feel free to mix it up.  Also, for anyone with dietary needs that may not be met in this format, again, please feel free to bring what works for you and yours!!!  Hope this helps.  Thanks for your RSVP's, support and feedback.  This will be a terrific evening.
//
Energy Run 2017

Recap:

Great job last week.  Those of you who attended camp seemed to recover well and by Thursday, it was great to have the whole team together for our first official workout of the 2017 season.  Was that hill in Scotland, because ya'll kilt it.

Saturday's Energy Run was a big success.  The majority of the team showed up and there was plenty to celebrate.  Nick Wohlfeil, who has made tremendous improvement all summer long, dropped an incredible 10:30 from last year's Energy Run.

Congratulations to the overall champions, Justin Heck and KC Thornton, to all of our age group medalists, and to those who PR'd.

The top 4 boys stuck fairly close together through the first 2 mile.  Matthew Parran, Craig Latty, Jacob Maas, and Chad McCarthy went on to finish 2,3,5,6 respectively.

Full results should be up soon at http://www.runmichigan.com/results/

Other improvements - apologies if I missed anyone.

20172016difference
Colin Hande24:10:0032:55:008:45:00
Nicholas Mayes22:50:0025:50:003:00:00
Brady Pitcher18:5021:392:49:00
Colton Hirst18:0820:372:29:00
Jacob Galdieux20:1522:172:02:00
Jake Maas17:3219:201:48:00
Matthew Parran16:4017:140:34:00
Chad McCarthy17:4018:140:34:00

Injuries Vs Soreness

Remember, it's of the greatest importance to keep me informed of any soreness that moves past a "3" or seems to significantly worsen over the course of a week.

Still feeling fatigued?

Take advantage of the last few weeks of summer.  When school starts, getting enough rest becomes a major challenge, but until then, take naps and consider these tips from the top from "Peak Performance: Elevate Your Game, Avoid Burnout, and Thrive with the New Science of Success"

MHSXC Tenets:  

We will:
  • Take care of one another
  • Work hard everyday
  • Operate with a growth mindset
  • Balance stress & recovery  
  • Have fun & enjoy one another's company

Attendance:

From this point forward, All practices, team events, and competitions are mandatory.

Leniency regarding these rules may be granted for freshmen, athletes new to MHSXC, and athletes cut from other sports


Family Vacations - We get it, the world doesn’t revolve around MHSXC.  Official practice starts with 3 weeks of summer vacation remaining and sometimes student-athletes must miss due to scheduled family vacations.  

If an athlete misses practice because of family vacation, it will be excused with the following stipulations.
-       The athlete must be on a family vacation and not absent because of other extra-curricular activities
-       The athlete must notify Coach Scoles in writing of the expected dates of absence well in advance
  • Letter from parent
  • E-mail from parent
  • Text message from parent
-       While away, the athlete must maintain basic fitness
o   The athlete will keep a training log while away
  • Ideally the athlete will complete the same or similar workouts as his or her teammates at practice
  • Minimally the athlete will run for 40 min for each day of practice missed

The Week Ahead- 


We will try to finish practice by 5:00 PM each day, but it may be more realistic to schedule your ride / pick up for 5:15 PM

  • Sunday - OYO - Long Run or Off
  • Monday - Practice
    • @ Munson 
      • 3:00 PM - 5:00 (5:15)
        • Easy - Trails
  • Tuesday - 
    • 8:00 AM - Senior Registration
    • 1:00 PM - Junior Registration
      • Practice@ Munson 
        • 3:00 PM - 5:00 (5:15)
          • Tempo Tuesday
  • Wednesday - 
    • 8:00 AM - Junior Registration
    • 9:00 AM - Trojan Mentor Training
    • 1:00 PM - Sophomore Registration
      • Practice @ Munson
        • 3:00 PM - 5:00 (5:15)
          • Easy - Trails
  • Friday - Official Practice
    • @ Munson 
      • 3:00 PM - 5:00 (5:15)
        • Easy - Trails
  • Saturday - On your own - No Practice
        • Easy


Coming up:

    • Monday, August, 28th 
      • Possible Arb Trip
    • Tuesday, August, 29th 
      • Possible practice at MHS track instead of Munson 
      • Open House 5:00 - 7:30 PM
    • Wednesday, August 30th
      • Potluck & Parent Meeting 
    • Thursday, August 31st 
      • Possible trip to Hudson Mills for Varsity Only
On Wednesday, 8/30 at 6:00 PM, we will gather at the Hirst's home - 1650 S Raisinville Rd, Monroe, MI 48161 for our annual potluck and informational meeting. Sara & Don have graciously volunteered to host this year, but we need an idea of how many will attend. Please complete the RSVP form at the link below.
Posted by at No comments:

Monday, August 14, 2017

MHSXC 2017 - Week 1 - Official Practice


Camp was an incredible success.  This week, we begin an equally incredible season.  We're looking forward to having the whole team together and continuing to focus on our driving forces.

We will:

  • Take care of one another
  • Work hard everyday
  • Operate with a growth mindset
  • Balance stress & recovery  
  • Have fun & enjoy one another's company

  • Monday - Official Practice
    • @ MHS Track 
      • 9:00 AM - 11:00 AM
  • Tuesday - Offical Practice
    • Weight Room - 7:45 - 8:45
    • @ Munson
      • 9:00 AM - 11:00 AM
  • Wednesday - Official Practice 
    • @ Munson
      • 9:00 AM - 11:00 AM
  • Thursday - Official Practice
    • Weight Room - 7:45 - 8:45
    • @ Munson
      • 9:00 AM - 11:00 AM
  • Friday - Official Practice
    • @ Munson 
      • 9:00 AM - 11:00 AM
  • Saturday - Energy Run @ Fermi II - arrive by 8:00 AM

Coming up:

  • August 21st - September 1st 
    • Afternoon practice
      • 3:00 PM - 5:00 PM
    • Wednesday, August 30th
      • Potluck & Parent Meeting 

Posted by at No comments:

Sunday, August 6, 2017

MHSXC 2017 - Summer Week 8 - Camp Week

“Coming together is the beginning. Keeping together is progress. Working together is success.” - Henry Ford
Due to TDF camp, there will be no conditioning or official team practice this week.  If you are not attending camp, please run at least 5 of the next 7 days.  Continue to build your base.  Each run should last between 30 and 50 minutes.  Non-campers are encouraged to run together.  I will start a group text for those of you not attending camp.  Please reply to the group chat, identifying yourself.  From there you can contact one another.  Have great week.  

Below is our current tentative roster.  If you plan to run cross country this season and your name does not appear on this list, please complete our online sign-up asap.

https://docs.google.com/forms/d/e/1FAIpQLSccn-Zxlt-ucg2WHOax3mKWtgzPYIw-xQRr3E_FyxC-xHQNlw/viewform


BoltonCheyenne
BrossiaMorgan
ClouseAlysa
CreadyPaige
Cunningham Hope
FoshagElla
GunterChloe
Hojnowski Ashlyn
Mydloski Morgan
RathbunAllison
RathbunAshley
Richardson Rylee
RyanElla
ShroyerMadison
SmileyMaKaylee
StandiferAni
Thornton Kathryn
Trouten Brynn
BallElijah
BallElijah
ChildsJhonathan
CorrinReed
CusumanoDominic
FinleyNoah
FisherHayden
Gladieux Jacob
HandeColin
HirstColton
KozbialLogan
LattyCraig
MaasJake
ManorNick
MayesNicholas
McCarthyChad
MontriBrendan
ParranMatthew
Pitcher Brady
WohlfeilNicholas

Campers - 

I need permission slips and the camp fee from a few of you.  Please click here for camp requirements.

I will be at MHS from 10:00 AM to apx. Noon today.  If you have forms or fees, I'll be happy to collect them during this time.  

Anyone interested / available to help with last minute camp prep stuff, assistance will be greatly appreciated :) :) :) 

Monday morning - 

  • Please eat a good breakfast before leaving for MHS.
  • Please arrive no later than 7:45 AM.  I will be there by 7:00 AM.   We will depart at 8:00 AM.
  • Please wear running clothes and be sure you have your running shoes on your feet or in a small "take with you" back pack
    • Also include a towel, water bottle, any snacks for the ride in your small backpack.
  • Please pack all other camp stuff in a 30 gallon tote
    • label tote 
    • Tents, sleeping bags, and pillows may be packed separate in a labeled trash bag.
    •  All totes will travel in the Hirst's trailer, pulled by Coach Heck's suv.
  • Restrooms will be open at the track
  • We will provide fruit and bagels.

Mindset Monday - 

  • Embrace Challenges
  • Persist in the Face of Setbacks
  • See Effort as the Path to Success
  • Learn from Criticism
  • Find Lessons and Inspiration in the Success of Others

Pillars to a Successful Camp

  • We will be fair with one another.
  • We will take care of one another.
  • We will accept one another's differences.
  • We will work hard every day.
TEAM FAMILY TROJANS

Coming up:

  • Monday, August 14th - Friday, August 18th 
  • August 21st - September 1st 
    • Afternoon practice
      • 3:00 PM - 5:00 PM
    • Wednesday, August 30th
      • Potluck & Parent Meeting 

Posted by at No comments:
Subscribe to: Comments (Atom)