Coach Mikes Blog

in Practice by coach mike on 25 Aug 2008

Started the week with an AM run-had a good turn out, all the girls that were to be there and most of the boys. Found out later that Jacob was sick and also missed the afternoon practice. The girls did the Roddy Road Run, running with reckless abandon and relentless grace. The boys add several miles to start the week off. The afternoon consisted of a warm up and then several 400M on the nature trail. The girls worked in 8 and boys put 12 on the board. Mr. Jones and Mr. Goff put in some good times. You wonder how good you are, you aren’t sure and you wouldn’t know until you race. I have notice good teams start out good and get better, sometimes teams that start out good falter, but most of the time teams that start bad never get any better.

Went to Chicago this weekend to see my daughter and son-in law. Ryan was competing in a triathlon. 1 mile swim, 26 mile bike and 6.2 mile run. He did very well, I was proud of him. There were over 8000 folks in this triathlon all types, all sizes. My wife and I had a very nice weekend, the weather was great and we had a great time visiting with Audrey and Ryan. Then off they flew back to New Jersey and we headed down I57 back to southern Illinois.

in Practice by coach mike on 19 Aug 2008

Another nice practice. Boys did about a 2 mile warm up-then 8×800 all around 2:30 to 2:40 for the top group. We seem to be working very well, but racing is a different animal. How will we race?  The first race is getting closer.  The Girls I’m worried about-not because they aren’t working but because there is only 7  and tonight Katie was having some problems with her stomach. There is no room for error. Girls did a mile warm up and then 6×800 all around 3:25 to 3:30. Wednesday is hill day and the first full day of school.

in Practice by coach mike on 18 Aug 2008

Practice today went well-Jones 10 to 11 miles-10 stride outs

Kubicki, Goff, Nix and Clark went 40 minutes with some fartlicks throw in, all 4 looked strong for 30 minutes then Kubicki and Clark took off. The whole team finished with 10 stride outs 5 jogs 5 hard.

Girls went 4 miles- pace looked better, this was after their ab workout. Finished with 8 stride outs-4 hard 4 jog. Nice practice-Tuesday they have a half of day of school and we will still practice at 9, then on Wednesday we start after school, thats when things get tougher for me.

The schedule took a hit today, we lost the Springfield meet and we need to find a replacement for it-hoping on the Hancock Invite at Jefferson Barracks maybe.

in Practice by coach mike on 17 Aug 2008

Another LG  in the books. Weather was very good. We stayed at the same place as past years but in a different building. We took 18 runners, 4 new to LG. Three freshmen and a new junior. The Makanda run was first event for the weekend. The kids handled it very well. Jordan and Jacob ran very well. I had the top group of boys run an extra 1.5 miles. Clark looked very good again, Goff and Nix are running together, which is ok, they both know what it takes. So we have JK and JJ in the front and then the freshman Jacob Hesser has been hanging around in the front. The girls are all over the place, Courtney and Alyssa are looking strong,  Tif the new freshman has ran very well. The rest were pacing their self for the long weekend. Team meetings went well Friday night, the girls had some ideas and we as coaches will try to adjust to them. After the meetings the girls and I went to town for shopping and ice cream, (don’t tell the boys!) I went to bed early not sure about the rest of the crew. Want to say welcome to our newest assistance coach Doug Douger Jones, He will be a big help to me and I’m glad to have him on board. Doug is a former Wildcat runner, 800M being his best event.

Saturday morning we were up at 6:30 am and running by 7 am. 30 minute run. The girls started with their ab workout they ask for. Break for breakfast, then the first run the Red Cedar Trail. Years ago the thought was this was anywhere from 14 to 16 miles, the trail was reworked a couple years back and distance was found to be 12 miles. So we try to half it off and run 6 first go around. The problems begin with people getting lost and going off the trail, first 3 boys came through and then no one! We waited until we got a phone call from Mol and Geff (volunteer long time coach), everybody was lost. So what was around six miles ended up being over 7 miles and took over an hour and fifty minutes to over 2 hours! Every year someone gets lost but never over 90% of the team! You would of thought Travis Fredrick was leading the way!!!!! Final Geff got them all in and off we went to grill hot dogs! Can’t say much about the run as far as who did well besides JJ, JK and JH, everyone else was lost! But I told Mollie her new nick name was Mose! Because she lead the young ones out of the wilderness and it almost took 40 years!!!!! She showed great leadership!

The kids enjoyed the hot dogs and water mellow. Some went hiking and watching the repealers do their thing. The coaches decided to offer the girls the out option for the afternoon run on the trail. Reasons: lots of blisters, too much time on the first trail, and only two showers at the cabin and we had supper reservations at 5:30!!!!! Two did decide to run the 2nd half-Weed and Shet-and they ran it very well, as good as any had in the last several years. Not all the guys made the whole run, I held back 3 of the guys. Cameron Davis has continued to surprise me with his endurance, we just need to find some speed for him! (and a case of good toilet paper) Little Jake had another good run, of course Jordan was tough again. JK worked it hard as did Kolon.

The meal was great, I was very hunger and everything tasted great. I’m not sure if the kids always enjoy what is going on, maybe some day! I’m tired, didn’t get much sleep Saturday night and was up early Sunday for the trip home. Practice Monday will be a challenge! What do you do as a coach after a week end of almost 20 miles for some of runners on very difficult terrain! Back off a little????? I DON’T THINK SO! I THINK I’LL START THE DAY WITH A QUESTION-” HOW GOOD DO WE WANT TO BE?”

in Practice by coach mike on 14 Aug 2008

Good news-everybody came back, bad news no new faces. The girls stand at 7, hope no one gets hurt. The boys numbers are better. We hurried practice along tonight. Looked like bad weather coming in, all it did was cool things down. This is like late fall weather, its nice but we need some heat, so we are use to it when the meets start, because it will be a lot warmer.

Most of the team ran about 4.5 miles-Jacob and Jordan ran mile repeats-3 with a solid rest between, ran them pretty good. I have no idea where we are as far as strength, but I believe we can be good and maybe better than good.  Only time and times will tell! This weekend we head to our camp at Little Grassy for a fun weekend of running and silliness.

in Practice by coach mike on 13 Aug 2008

Nice practice today. Had 3 freshmen boys come out, knew about 1 of them, it was nice to see 2 new ones. Also added a new jr, who could help us, once he gets in shape. Had one new freshmen girl, which leaves us at 8 total, would be nice to add a couple girls. Jones and Kubicki looked strong and little Jake ran well, Clark had a good first day. Nix and Goff will be there ready when race day comes, the boys could be good as a team, going to need a number 5.

The girls were spread out, its tough to tell, the freshman from Raccoon looked ok for her first practice.

The date for the state meet is the date, I have listed, November 8th or 9th (the Saturday),  I checked it on the IHSA web site.

Wednesday is going to be hill day-we finished with hill sprints-Hill are just another speed workout.

in Practice by coach mike on 08 Jul 2008

Didn’t have a real big turn out, but at the same time was not surprised. Most of high schoolers that we have had were there, but no new ones. The ranks are thinning. Maybe more will show on Wednesday.

in Practice by coach mike on 06 Jul 2008

We start 6:30 am July the 7th. Make sure you are there. The “Running Club” open to all high schoolers and graders that plan to run cross country this fall. We meet 3 days a week for the month of July. Good time to get some running in to start your day. Hope to have a big turn out. Good way for the young runners to meet some of the older kids that have been in the program for a few years. Need to create  some  excitement for the sport.

in Practice by coach mike on 24 May 2008

What makes a good high school cross country runner? The summer time-putting your mileage in. There is no way around it. How many miles? Well it depends on your maturity physically. Too many and your body breaks down-not enough then by the end of the season your body breaks down. You have to know your body-how hard can you push it? If you are new at the sport, then you need to start out with fewer miles-don’t pull a run Forrest run type of training. Have a plan. If you are an incoming high school freshmen, trying starting with 20 miles a week, in 5 or 6 days. Then each week add some mileage, maybe 20%. For a young runner try maxing at 30 to 35 miles by the time mandatory practices start for your team. Mix things up-throw in a long steady run one day each week, from 8 to 10 miles. Also cross train-do a bike ride-swim. I would also try to plan at least one if not two road races for the summer, but don’t over do the road races, I have seen too many young runners, enter every road race in a 50 mile area and end up injuring them self. When planning out your weekly runs make sure to include some routes with hills, there is nothing like a hill workout to provide some leg strength later on in the season. A few other things to think about-get your rest, eat right, take your vitamins, you are not super man or super woman! Take care of your self and for the sake of your feet and legs make sure your training shoes are in good condition!

in Practice by coach mike on 25 Mar 2008

Some days make you wonder, what the heck was I thinking? Today was one of those days. Just when you thought you had a group that wanted to work, someone sends you a different group. Where did they come from? They look the same, they have the same names as the guys from last week, but they are different, goofy, too much playing around. Oh well tomorrow is another day. Makes you wonder what they feed them some days. Oh Lord give me patience! I need to get some things done that is for sure, I need to work with the vaulters, the discus throwers, the jumpers, the hurdlers, sounds like everything but the distance guys, Coach K has that covered. Besides all of that I need to work too. Lord give me strength! I need help!