TC West Mens’ Cross Country

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Archive for August, 2009

This week in XC

Posted by tcwxc on August 31, 2009

Well, this will be a busy week. Our first meet of the season comes up on Thursday. So parents – don’t forget.

Girls race @ 6:00

Boys race @ 6:45

open race @ 7:30  ($10 donation entry)

Your son will of course be required to do his cool down after the race, and work with the rest of the team to clean up the area and help to put everything away before he leaves.

For workouts this week:

Monday –  East Silver Lake Rd. park. 3/4 mile south of the Silver Lake Rd. & E. Silver Lake intersection.

Tuesday – Hickory meadows – on the course. We’re asking that everyone that can – please bring shovels or hard rakes. Not much for branches to trim, but a couple of trimming shears would be good.

Weds. – Veterans park

Thurs. – Race day – team members arrive at Hickory by 4:00 in case there is something we may need help with. (first time setting up & running this course)

Fri. – Westwoods elementary. N long Lake Rd. all the way around the north end of the lake -> past the boat launch & beach. Straight south thru the stop sign & south on Fisher rd. about 1/2 a mile.

Labor day weekend no team practice Sat-sun-or mon. Running Sat. & Mon will be on your own. Make sure you know what to do!

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CAR WASH – A WASH!

Posted by tcwxc on August 29, 2009

It’s true, for the first time in the history of mankind; the Traverse City West boys cross country – annual car wash fundraiser is cancelled due to weather. Is it any real surprise given the history of rainy Saturdays this summer?

Obviously we are not offering anything for the money -pending service, that has been collected. Some of the team collected a good deal of money. We WILL NOT offer a make-up date. We are now getting into the competitive schedule, and the Saturdays that we have off, I just don’t want to attempt to run a car wash. The chances of a nice Saturday are less as we get into September anyway.

So here is the plan:   I am asking that each of you team members contact those that bought tickets from you and offer to refund their money. Please tell them that we want to do the honorable thing, and that we appreciate their support. We simply can’t do a makeup date. If they should choose to donate the money to the team, that is wonderful, and please thank them profusely! We want the community to be proud of our team as much as we want them to be aware of us and our accomplishments. I feel that this holds a lesson to some degree for our team.

The silver lining in this is that we have done better than expected this summer with the fundraisers that we have done. Some were “dropped in our lap” and have simply been an extra benefit. If we have a number of those that bought tickets decide to donate; then we will have done as well in total fundraising as we usually do. Overall, considering that, I think that we’ll be fine.

Last night Brad Clark, Reed Carter & I braved the weather and rode our lawn tractors, mowing the xc course. We got a lot done, until it just reached the point of being ridiculous, as each time it rained it came down harder. It certainly was not warm either. So at this point I will have to use some team $ and rent my old friend the John Deere w/ brush hog and finish the work that way. This year Olesons’ decided not to mow the hay an additional time, and I wish that they had, it’s just long enough to be a problem. Now we do have all of the paths mown down, and Brad managed to get much of the starting area mown. It was so wet and cold that after a while even my dog didn’t like it.

We are planning to have a work-bee Tuesday as part of the practice for the day. So we are asking all of the guys to bring shovels and hard rakes to work the course with. We will be clearing stones, filling holes and smoothing, so that the course is fully ready for Thursday. We will meet Tuesday right at the gate for Hickory Hills.

I will post where the workouts will be for the week tomorrow sometime. Stay dry today!   (& get that 4 – 6 miles -easy done)    Z

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Weds. change & car wash & meet

Posted by tcwxc on August 25, 2009

>Weds. we are changing the location of the practice to Veterans park so that we can get into the water for part of the workout. Th & F are the same as posted below.

> A week from Thursday is our first meet – and it is of course at home. A few people signed up to help work it at the parent meeting, but we could use more. It would certainly make it easier and well covered. Please e-mail or phone me if you can work beginning at 5 pm or even after as replacement course workers. 941-7085 or zemper@chartermi.net

> The car wash is Saturday, this is a reminder to have your guy get the tickets sold! We will be setting up the shifts tomorrow.####  If a check is being written – please have them make it out to TC West athletic boosters.  ####

> Uniforms (shorts & singlets) are for competition only and should not be worn for practice. When washing them; they clean very easily – even when muddy, PLEASE DO NOT USE BLEACH – it isn’t necessary, and it will ruin what we pay our fundraising dollars for. Thank you.

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Second Glance

Posted by tcwxc on August 25, 2009

Here are the workout sites for this week;

Tuesday – Veterans Park

Wednesday – East Silver Lake park – on E. Silver Lake Rd. 3/4 mile south of deli

Thursday – Arnell Engstrom school –  south end of state hospital grounds – main parking lot.

Friday – N. Long Lake rd. park – across from grocery, near Church rd. (as before)

Saturday – Bill Marsh – Garfield, for your appointed shift. (9am-12, or 12-3pm)

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This week at a glance

Posted by tcwxc on August 23, 2009

Camp went beautifully! All was well even with the rain. I’m very pleased with how the guys were able to train and almost more importantly; to work together in all of the aspects that make this camp so progressive and effective.

MONDAY – We are meeting at Hickory Hills, as we did the first day. We’ll be at the gate at 8am.

>Remember please that Monday is **** team picture **** day. The pics are scheduled for 10am, and practice will be done after that – as long as we have had a chance to hand out the car wash tickets to everyone.

>Car wash, it’s coming up this Saturday the 29th. We will be handing out the tickets and the form to keep track of sales, to each team member. This will have to be a hard selling week, as we are concentrating it in only 5 days. It is fully expected that each team member will manage to sell the $5 tickets as well as participate on the day. As I mentioned at the parent meeting; this is our big fundraiser for the year. We require participation, since we fund nearly everything for our team, without the fundraising, there simply would not be a team as we have it now. The way things are going, it’s more necessary every year, since now even some meet entries and transportation are taken from our account. You can be assured that everything we have, we’ve bought from our own efforts. If you have a question, call me.   941-7085.

I will post where the workouts will be for Tues. thru Fri. by Monday night. Still the times for the workouts will be 8:00 am thru about 10:45 am.

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CAMP TIME!

Posted by tcwxc on August 15, 2009

Here’s the info. -up to the moment, as we go into camp this week.

All team members should be getting a run and stretching in today. (Saturday) Sunday is a day off.

Monday we will meet at Veterans park (Bay St. & Division) at 8 am for the workout as usual. We need to confirm drivers, and who is in who’s tent. A couple of physicals are still missing, and those need to be in to workout or to go to camp.

Tuesday we will meet at Veterans park again at 8 am and load up to head out to Glen Arbor. We will be waiting for our site info. from the reservation crew of parents before we leave.

Here is a list of things to remember (as I remember them)

- LEAVE ALL JUNK FOOD AT HOME! – there will be plenty of good food.

- Sleeping bag

- beach towel (or 2)

- 2 pair running shoes – bring your old ones, they’ll get wet.

- 3 sets running clothes

- rain jacket

- sandals / regular shoes

- your own plates and silverware

- your own glass

- bring a water bottle !!!   -don’t drink from others’

- tent – if you are the chosen one

- tarp for under the tent, (or over)

- flashlight

- cards / games

- toothbrush / toiletries with bio-friendly soap for the lake

- enough clothes for us not to smell you coming by Thursday

- attentiveness, assertiveness and determination

- bathing suit

The rest is pretty much common sense and good packing, see ya soon.   Z

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** HEAT ALERT **

Posted by tcwxc on August 11, 2009

Hey it’s suddenly getting warmer outside! You guys have been able to get away without seriously having to think of hydrating this summer. Not any more! Everyone needs to be drinking more water than you feel that you need. It’s humid, and it’s supposed to hit the 80’s, so you’ll sweat a great deal.

Don’t come into the season dehydrated, start drinking water today. Add some juices, eat vegetables and fruits to help get the micro nutrients that you need in the best possible way; thru food. That will replenish the minerals, etc that are depleted with sweating, or watered down by drinking a lot of water.

Then be certain to BRING YOUR WATER BOTTLE TO PRACTICE! Also bring a towel, we’ll be doing secondary workouts, a little P90X, and when in the right location, we’ll get in the water during or after the workout.

WORKOUT LOCATIONS FOR THIS WEEK:

Each begins at 8:00 am, and ends by 10:45

Weds. First day – Hickory Hills gate, at the end of Randolph St.

Thurs. – Long Lake park – North end. Across from the grocery, near Church Rd.

Fri. – Same again @ Long Lake

Be sure to read the posting below this to see full info. regarding the season.

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LAST CALL !

Posted by tcwxc on August 10, 2009

Here we are. The last few days before this season begins. All is well. More team members are prepared, and even better prepared, than ever before. This promises to be very interesting, and I’m very much looking forward to it. The summer has been so good, I almost hesitate at starting the season; as I relish what has transpired.

I’m very tired after spending the day on the roof. With the help of a couple of friends much was accomplished, and now I wax philosophical as I recoup.

Team members have 2 workout days to themselves before I begin to dictate what to do each day. So I say- work out the workouts for yourself. Mon. & Tues. should not be very hard, maybe a distance run one of the days. Save the harder work for what will happen W-F. Enjoy yourselves. If you aren’t fully fit; ya better run and get as prepared as you can. If you are one of those that are very fit, just run, but don’t race or beat yourself up.

“The first rule of success, and the one that supersedes all others, is to have energy. It is important to know how to concentrate it, how to husband it, how to focus it on important things instead of frittering it away on trivia.”         – Michael Korda

” I learned this at least by my experiment: that if one advances confidently in the direction of his dreams, and endeavors to live the life which he has imagined, he will meet with a success unexpected in common hours. He will put some things behind, will pass an invisible boundary; new, universal and more liberal laws will begin to establish themselves around and within him; or the old laws be expanded, and be interpreted in his favor in a more liberal sense, and he will live with the license of a higher order of beings. In proportion as he simplifies his life, the laws of the universe will appear less complex, and solitude will not be solitude, nor poverty poverty, nor weakness weakness. If you have built castles in the air, your work need not be lost; that is where they should be. Now put the foundations under them.         – Walden       H. D. Thoreau

Well, last night we had a very good parent meeting, and then parent party afterward. Thanks again go out to LuAnn & Don Innis for hosting the affair. The first ever parent party was a great success.

For those of you who were not there, your son will receive the team packet this week. It is strongly recommended that you go though the packet, especially the team policies, if there are issues that arise during the season, be certain that you know the team rules. The answers to most questions are in there.

Workout sites for this week will be posted here. For Weds. it is at Hickory Hills gate – our new xc course at the meadows. 8 am until between 10:30 & 11:00. We will start on time.

The first 3 days of the season – W-F this week are a tryout of sorts. THERE WILL BE NO CUTS! I want you to understand that! We will be able to create a varsity and jv team when we’ve had a good look at all team members. Those that are landed on the jv squad, do not have to stay there. They can work their way up to varsity. Those that are on the varsity squad to begin with, are not guaranteed to stay on it. It’s a fluid system, and it will allow us to have more contact time with each runner. More learning, encouragement, more growth.

We have decided to take the full team to Portage. This will mean taking a charter bus, so it also means money out of pocket for families. It was decided by consensus last night that this was fine. If there is anyone in the team that can not handle the $30 or so that it will cost, please let me know, and we’ll see that it’s taken care of.

Camp is coming up very soon. Tues. 18th ’til 2 or 3 on Sat. the 22nd. We will practice Monday as usual, and the location will be posted. (as usual) Then Tuesday the camp reservation specialists will go to DH Day and reserve sites for us while we load up. When we’ve received the site biz we’ll be on our way. The cost for camp this year is $85.00. Please pay me for it prior to that time, as I have to buy all supplies. Make checks out to Dan Zemper. We’ll have your son home on Saturday feeling like a full fledged team member.

Physicals must be complete before Wednesday! Please be sure to sign in all of the spots that need it, otherwise I have to send it back home! Without a physical in the AD office Weds. or handed to me, your boy won’t practice!

Welcome to Joel Gaff! Our new assistant coach. Joel brings to the team his years of coaching experience as well as personal experience in XC, track, triathlons and road racing. We do still have Izaak as well. We simply have 2 assistants now.

Another note about camp – we’ll be going over everything about camp during the practices. Who will share tents, what to bring, (what not to bring) and all of the education that your guy needs, we’ll have 4 days to accomplish. I will hand out a list of what to bring – or not forget anyway. We always need team drivers, and I know that at least 3 of the seniors are planning to drive. We as usual will take the least number of cars necessary, and we reimburse for gas used. So if your son is driving – he needs to show up Tuesday with a full tank! Then he’ll only use the car for getting us to workout locations.

Team uniforms – the team buys the shorts and singlets. We use a brooks jacket & pants nowadays as the team warmup. These are family purchase, and are a nice quality. Of course they are his to keep, and as such Frosh. are encouraged to buy them big enough to fit when they are Seniors. Last year I believe the cost for both was $80.00. I will need to check with Running- Fit on this years’ price. We also have the jackets embroidered with TC West on the back and his first initial & name, + Titan CC on the front. They are sharp, and we look like a true team with them.

Fundraising. An important topic. We have one more fundraiser coming up, and it’s the big one. We make the most money from the car wash, and we need all team members to participate. I like to have the guys offering a service, not just begging for money. We do a quality wash, and they are trained how to do it. First though, they need to sell tickets at $5 apiece. A pre-sold car wash and it works well. It’s on Sat. the 29th and as usual we will have 2 shifts each covering about 3 hours. So please plan on that.

The importance of raising funds can’t be understated. Many don’t realize that we cover the many of the expenses for the team. Things like : uniforms, some transportation expense & race entries. All equipment, or supplies, or rentals needed for the course all come from what we earn, and it takes around $2,000 per year for this show to roll. (give or take some) Plus the expense goes up each year, so it’s hard for me to judge accurately, but you get the idea. So it’s important for your son to go out and offer that service to others in return for $5. We do everything but wax the cars.

That’s all I can remember now. Team gear, decals, etc. are available. See ya soon! Z

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LAST WEEK BEFORE WE ROLL!

Posted by tcwxc on August 4, 2009

The last full one, and we have things going on this week! First the notes:

Please be certain to have a physical completed -WITH ALL OF THE SIGNATURES, please check it all over. (always many that don’t have them completed. Either turn it in to the AD office prior to the season or hand it to me the first day. You can’t practice with out it! It must be completed since a specific date in May ‘09. Prior to that is not current.

First practice is Weds. Aug. 12th. We will meet at Hickory Hills @ 8:00 am. Practice will run to 10:30 – possibly a little longer.

Camp has been moved to Tues. 18th – Sat. the 22nd.

We will hold the parent party this Saturday  at 7:00 pm – hosted by LuAnn & Don Innis. This will double as the parent meeting so please plan to attend. We will give out team packets, talk about all of the important info. for the season, and have some fun getting to know each other. This is a low-key potluck, please bring a light food to share & byob. (this is parents only)

The address is 7221 Leelanau Hills Dr. – I expect that many will use Mapquest to find it, if there’s trouble please call me or the Innis’ family. They live in the Timberlee area off of Fouch Rd.

So with all of that you will be up to date on the season, camp and anything else, and better yet you can ask me or one of the other coaches questions directly. So I hope to see you there!

Now the training for this week:

Sorry about Monday – gave you a chance to be self sufficient.

Tuesday – 4 – A – 9 miles done easy – everything is easier this week!

B – 5 miles comfortable run

Weds – 5 – A – 5 miles  recovery day

B – 3 miles

Thurs – 6 – A – 6 miles do a light fartlek, try indian drills, etc. challenge for some speed           B – 4 miles – as above change speeds

Fri – 7 – A – 10 miles – steady pace – NO RACE

B – 6 miles – steady – not too slow

Sat – 8 – A – 5 miles easy

B – 4 miles

GET YOURSELF READY! We’ll be in the middle of it very soon!

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