Saturday, August 23, 2014
Moab Sun News Story
Here
is an article in this weeks edition of the Moab Sun News that is a
preview of the upcoming season. A great picture of four of our girl team members! Article Link
Times-Independent News Story
Here
is an article in this weeks edition of the Times-Independent that is a
preview of the upcoming season. A great picture of four of our girl team members! Article Link
Team Practice Schedule for August 25 - 30
Fourth week of practice!
Monday August 25 @ 6:30 pm PM on the track. Medium 5 mile timed tempo run followed by 4 - 100 yard strides on the football field.
Tuesday August 26 @ 6:30 PM at the Moab Golf Club. Meet at the Moab Golf Club for a 3.1 mile run on the golf course to prepare for our home meet on Wednesday.
Wednesday August 27. Our home meet at the Moab Golf Club! Team members will be released from school at 1:00 and have the option to ride the bus or drive their own car to the golf course. The bus will leave from in front of the High School at 1:20 pm. All team members must be at the course by 2:00 pm. The meet begins with Jr High races at 3:15 pm. The HS boys race starts at 4:00 pm and the HS girls race starts at 4:30. Following the awards ceremony all team members must participate in sweeping the course.
Thursday August 28 @ 6:30 PM at Rotary Park: 4 mile recovery run followed by 4 - 100 yard strides.
Friday August 29 @ 3:00 PM at Rotary Park: Long uphill run up Sand Flats Road.
Saturday August 30: Enjoy the day off - rest / recover and stay hydrated!
Monday August 25 @ 6:30 pm PM on the track. Medium 5 mile timed tempo run followed by 4 - 100 yard strides on the football field.
Tuesday August 26 @ 6:30 PM at the Moab Golf Club. Meet at the Moab Golf Club for a 3.1 mile run on the golf course to prepare for our home meet on Wednesday.
Wednesday August 27. Our home meet at the Moab Golf Club! Team members will be released from school at 1:00 and have the option to ride the bus or drive their own car to the golf course. The bus will leave from in front of the High School at 1:20 pm. All team members must be at the course by 2:00 pm. The meet begins with Jr High races at 3:15 pm. The HS boys race starts at 4:00 pm and the HS girls race starts at 4:30. Following the awards ceremony all team members must participate in sweeping the course.
Thursday August 28 @ 6:30 PM at Rotary Park: 4 mile recovery run followed by 4 - 100 yard strides.
Friday August 29 @ 3:00 PM at Rotary Park: Long uphill run up Sand Flats Road.
Saturday August 30: Enjoy the day off - rest / recover and stay hydrated!
Sunday, August 17, 2014
Pictures From the Team Practice Run
Here are a set of pictures from the team practice run held on Saturday August 16. A Thank You to my wife Racheal for coming to the practice to take the pictures!
Pictures from the Moonlight Run
Here are a set of pictures from the Moonlight Run held on August 9th at the Sand Flats Recreation Area. What a fun night of running!
Team Practice Schedule for August 18 - 23
Third week of practice!
Monday August 18 @ 7:00 pm. Medium 5 mile run followed by 4 - 100 yard strides on the football field. We finish the day with a 20 minute core workout.
Tuesday August 19 @ 7:00 PM. Speed work on the football field led by Coach Kopish.
Wednesday August 20 @ 7:00 PM. 3 mile taper run followed by uniform handout in the HS commons.
Thursday August 21: First meet of the season - The Highland Invitational in Sugar House Park in Salt Lake City. Team members will be dismissed from school at 10:00 am to board the bus. BRING YOUR HOMEWORK WITH YOU TO DO ON THE BUS! We will stop at the Subway in Green River for lunch around 11:15. First race of the day (Frosh/Soph boys) is at 4:00. After the meet we will stop for dinner before heading back to Moab. We should be back at the High School around 10:30 pm.
Friday August 22 @ 3:00 PM. 4 mile recovery run followed by 4 - 100 yard strides on the football field. We finish the day with a 20 minute core workout.
Saturday August 13 @ 7:00 am at Denny's: 4 - 1 mile repeats on the trail across from Denny's with a three minute recovery between each run. After the run we will enjoy an all you can eat pancake breakfast at Denny's!
Remember - All practices are mandatory. If for some reason you cannot make a practice please let a coach know in advance. Thanks!
Monday August 18 @ 7:00 pm. Medium 5 mile run followed by 4 - 100 yard strides on the football field. We finish the day with a 20 minute core workout.
Tuesday August 19 @ 7:00 PM. Speed work on the football field led by Coach Kopish.
Wednesday August 20 @ 7:00 PM. 3 mile taper run followed by uniform handout in the HS commons.
Thursday August 21: First meet of the season - The Highland Invitational in Sugar House Park in Salt Lake City. Team members will be dismissed from school at 10:00 am to board the bus. BRING YOUR HOMEWORK WITH YOU TO DO ON THE BUS! We will stop at the Subway in Green River for lunch around 11:15. First race of the day (Frosh/Soph boys) is at 4:00. After the meet we will stop for dinner before heading back to Moab. We should be back at the High School around 10:30 pm.
Friday August 22 @ 3:00 PM. 4 mile recovery run followed by 4 - 100 yard strides on the football field. We finish the day with a 20 minute core workout.
Saturday August 13 @ 7:00 am at Denny's: 4 - 1 mile repeats on the trail across from Denny's with a three minute recovery between each run. After the run we will enjoy an all you can eat pancake breakfast at Denny's!
Remember - All practices are mandatory. If for some reason you cannot make a practice please let a coach know in advance. Thanks!
Monday, August 11, 2014
Team Practice Schedule for August 11 - 17
Second week of practice!
Monday August 11 @ 6:00 am: Medium 55 minute run followed by 4 - 100 yard strides on the football field. We finish the day with a 20 minute core workout.
Tuesday August 12 @ 6:00 am: Timed three mile run to Swanny City Park. Our first timed run of the season - we will use this as a baseline to measure improvement throughout the season.
Wednesday August 12 @ 6:00 am: 8 - long hill repeats at the cemetery. We finish the day with a 20 minute core workout with Dylan.
Thursday August 13 @ 6:00 am: 5 mile tempo run (80% of 5k effort) followed by 4 - 100 yard strides on the football field.
Friday August 14 @ 6:00 am: Fire on the track Friday! 16 - 200 meter sprints with 200 meter slow jog recovery. We finish the day with a 20 minute core workout with Dylan.
Saturday August 15 @ 7:00 am at Denny's: 4 - 1 mile repeats on the trail across from Denny's with a three minute recovery between each run. After the run we will enjoy an all you can eat pancake breakfast at Denny's.
Remember - All practices are mandatory. If for some reason you cannot make a practice please let a coach know in advance. Thanks!
Monday August 11 @ 6:00 am: Medium 55 minute run followed by 4 - 100 yard strides on the football field. We finish the day with a 20 minute core workout.
Tuesday August 12 @ 6:00 am: Timed three mile run to Swanny City Park. Our first timed run of the season - we will use this as a baseline to measure improvement throughout the season.
Wednesday August 12 @ 6:00 am: 8 - long hill repeats at the cemetery. We finish the day with a 20 minute core workout with Dylan.
Thursday August 13 @ 6:00 am: 5 mile tempo run (80% of 5k effort) followed by 4 - 100 yard strides on the football field.
Friday August 14 @ 6:00 am: Fire on the track Friday! 16 - 200 meter sprints with 200 meter slow jog recovery. We finish the day with a 20 minute core workout with Dylan.
Saturday August 15 @ 7:00 am at Denny's: 4 - 1 mile repeats on the trail across from Denny's with a three minute recovery between each run. After the run we will enjoy an all you can eat pancake breakfast at Denny's.
Remember - All practices are mandatory. If for some reason you cannot make a practice please let a coach know in advance. Thanks!
Friday, August 1, 2014
Team Dinner
A
team dinner will be held on Tuesday August 12 at 6:30 pm at the Best
Western Canyonlands Inn (Next to Pasta Jays). Team members and their
parents are invited as we review the 2014 team disclosure statement and view the HS cross country movie "The Long Green Line". Please let a
coach know if you are able to attend. Thanks!
Team Practice Schedule for August 4 - 9
Opening Week of Practice!
It is exciting to finally be back in cross-country season! We are required to take the first two days off this week due to team practice being held during summer moratorium but we will hit the ground running hard on Wednesday August 6.
Wednesday August 6 @ 6:00 am at the HS track: Medium 45 minute run followed by 4 - 100 yard strides on the football field. We finish the day with a 20 minute core workout with Dylan.
Thursday August 7 @ 6:00 am at the HS track: Six - 5 minute trail repeats with a two minute recovery between each repeat.
Friday August 8 @ 6:00 am at the HS track: Medium 45 minute run followed by 4 - 100 yard strides on the football field. We finish the day with a 20 minute core workout with Dylan.
Saturday August 9 @ 7:00 am at the HS track: Four - 1 mile repeats with a two minute recovery between each repeat.
Remember - All practices are mandatory. If for some reason you cannot make a practice please let a coach know in advance. Thanks!
It is exciting to finally be back in cross-country season! We are required to take the first two days off this week due to team practice being held during summer moratorium but we will hit the ground running hard on Wednesday August 6.
Wednesday August 6 @ 6:00 am at the HS track: Medium 45 minute run followed by 4 - 100 yard strides on the football field. We finish the day with a 20 minute core workout with Dylan.
Thursday August 7 @ 6:00 am at the HS track: Six - 5 minute trail repeats with a two minute recovery between each repeat.
Friday August 8 @ 6:00 am at the HS track: Medium 45 minute run followed by 4 - 100 yard strides on the football field. We finish the day with a 20 minute core workout with Dylan.
Saturday August 9 @ 7:00 am at the HS track: Four - 1 mile repeats with a two minute recovery between each repeat.
Remember - All practices are mandatory. If for some reason you cannot make a practice please let a coach know in advance. Thanks!
2014 Cross Country Schedule
Grand County High School
2014 Cross Country Schedule
Thursday August 21 Highland Invitational Sugar House Park
Salt Lake City
Wednesday August 27 Red Rock Invitational Moab, UT
Friday September 5 Lloyd's Lake Invitational Monticello, UT
Friday September 12 Tiger Invitational Canyon View Park
Grand Junction, CO
Wednesday September 17 Emery Invite Ferron, UT
Saturday September 27 Anna Banana Invitational Connected Lakes
Saturday September 27 Anna Banana Invitational Connected Lakes
State Park
Grand Junction, CO
Wednesday October 1 John Thornton Invitational Blanding, UT
Tuesday October 14 Region Championship Moab, UT
Wednesday October 22 State Championship Sugar House Park
Tuesday October 14 Region Championship Moab, UT
Wednesday October 22 State Championship Sugar House Park
Salt Lake City, UT
Sunday, November 3, 2013
And that's a wrap
Wow - what a fun and rewarding season! But as Brian Cranston said in a recent interview regarding the end of the TV series Breaking Bad; "for something to be really, really good it must be perishable". So this season now must come to an end.
Thank you to everyone who helped make this season a success. Parents, school administrators, bus drivers, sponsors and volunteers at our Moab Autumn Run fundraiser, Mr. and Mrs. Knowles for the great tech shirts, Mr. Knowles and Mr. Snow for the great pictures, our friends at the Moab Golf Club for a great home meet, all the volunteers who helped with our home meet, the list can go on and on.
Thanks to my two assistant coaches - Greg Poettgen and Brandi Heywood. The season would have been nowhere near as succesfull or fun without both of you.
Thanks to all the great parents for coming to our meets, supporting our team and for the sacrifices you made during the season.
And lastly, a huge Thank you to all the team members. It was amazing to watch all season long as without complaint you "put the work into winning!". Long runs, speed work, hill repeats at the cemetery, 1 mile trail repeats. Whatever the workout, everyone ran hard to improve. It was an honor and a pleasure working with all of you this season and I looking forward to next season already!
Thank you to everyone who helped make this season a success. Parents, school administrators, bus drivers, sponsors and volunteers at our Moab Autumn Run fundraiser, Mr. and Mrs. Knowles for the great tech shirts, Mr. Knowles and Mr. Snow for the great pictures, our friends at the Moab Golf Club for a great home meet, all the volunteers who helped with our home meet, the list can go on and on.
Thanks to my two assistant coaches - Greg Poettgen and Brandi Heywood. The season would have been nowhere near as succesfull or fun without both of you.
Thanks to all the great parents for coming to our meets, supporting our team and for the sacrifices you made during the season.
And lastly, a huge Thank you to all the team members. It was amazing to watch all season long as without complaint you "put the work into winning!". Long runs, speed work, hill repeats at the cemetery, 1 mile trail repeats. Whatever the workout, everyone ran hard to improve. It was an honor and a pleasure working with all of you this season and I looking forward to next season already!
Times-Independent News Story
Here
is this weeks Times-Independent Story that recaps the State
Championship race at Sugar House Park in Salt Lake City. Nice picture
of Andrew at the start of the race. Article Link
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