Lake Superior State University Cross Country and Track and Field Blog Page

Team GPA's

2011-12-21T12:02:00.001-08:00

Laker XC and Distance Athetes

Your grades are now viewable in anchor access. I have checked everyone's grades and I have mixed feelings.

Good news:

1. The Men's Team met the criteria for Academic All-American team again this year with a very competitive GPA of 3.224. Nice work guys! This GPA could be even higher because several of you have GPA's in the 2.9 to 3.0 range so statistically speaking if your GPA is below the average, if we could get everyone to pull their GPA up just a little bit we could be a top 10 team in the country!

2. Taylor Heath met the criteria for Academic All-American in XC (Individual Award). Congradulation Taylor!

3. This is the first time that everyone is eligible going into the 2nd semester.
Not so good News:

1. The Women's team for the first time in 7 years (that is how long I have been here, so that is as far back as I know) did not end up with a team GPA of 3.00 or higher. The Women's team GPA was 2.871. Everyone did alright, everyone is eligible but we need to work on getting everyone over the 3.0 threshold.

2. Several athletes finished so close to a 3.00 but were a little short with 2.95's....etc. We need to work hard to get those over 3.0 so you can qualify for the Academic All-GLIAC awards.

Anyways, I hope everyone is enjoying their holiday. Remember to keep working hard, run lots, and have fun!

Steve

Christmas Break Workouts for Men

2011-12-20T07:06:00.000-08:00

Christmas Break Training 2011-2012 Men

Christmas Break Workouts for Women

2011-12-20T07:05:00.000-08:00

Christmas Break Training 2011-2012 Women

White Elephant Gift Exchange on Sunday December 11, 2011 at 4pm

2011-12-09T11:10:00.000-08:00

Laker XC Athletes

This Sunday December 11, 2011 take a quick study break for the event of the year! The annual XC White Elephant gift exchange. I will provide pizza for the party so bring an appetite and a wrapped gift. Try to keep the costs of the gift in the $5 range. Also remember funny gifts always go well.

White Elephant Gift Exchange Rules

We have written out the basic rules and guidelines for the White Elephant Gift Exchange. This game is usually played at Christmas parties or fun holiday gatherings with family and friends.

These rules are not set in stone. Change them as you wish, but set the rules before starting the game.

Agree before hand if there is a spending limit and/or a theme.

The objective is to open, exchange and steal inexpensive or expensive, fun gifts, unique gifts, new gifts or old gifts...from your opponents!

To make it even more interesting you can bring a gift you found,a gift you dont want anymore, either because its outdated, or it's the wrong size, you dont like the person that gave it to you, its obnoxious, tacky, it's out-of-style, atrocious, or just plain ugly!

Everyone brings a wrapped gift. Nobody should know which gift you brought so dont put your name on it! It should be an item that someone would actually want or use. (Or you could make it interesting and bring something totally off the wall) This gift could be new or in old condition. It could be anything. A game, a music CD, a figurine, but something that would appeal to multiple people. Some items fought over in the past included campy jewelry, nice jewelry, toys, and most famously, pink flamingo bedroom slippers or crazy gaga gifts! It is unnecessary (and sometimes important) that the original owner does not identify him/herself.

Prepare slips of paper with numbers on them and have everyone draw one.

On the first turn, person #1 chooses a gift, opens it, and it is admired by all...you hope! On the second turn, person #2 gets the choice of "stealing" any unwrapped gift (#1's) or choosing a wrapped one. On the third turn, person #3 gets the choice of "stealing" any unwrapped gift (#1's or #2's) or choosing a wrapped one. Game continues based on the following:

1. - If a gift is stolen from you, you can steal a gift from someone else (see #3 and #4 below), or open a new one.

2. - Turns proceed until everyone has a gift. A turn is ended when a gift is opened and (hopefully) admired by everyone.

3. - A gift cannot be stolen more than once in a turn.

4. - The third "owner" of a gift gets to keep it - it is unavailable to be stolen again.

Some fun tips:

Wrap the gift really pretty and "foo-foo" especially if its a crank gift. It is so funny when everybody fights over a gift that is beautifully wrapped and then they open it and its a bottle of ketchup or something!!!

Also if your gift is small wrap it up in a big box. You can even put one box in another and so on. Then the participant has to open numerous boxes. People love to choose the largest present, but then when they start opening it..they realize its all paper and boxes and a tiny little gift inside!

See you Sunday!

Homemade Cliff Bars (no bake!)

2011-12-05T12:16:00.000-08:00

I have started making these at home. I finally have found a combination that I really like and it works for me. I use honey instead of the rice syrup. If it does not work try adding more honey and PB than recommended below. The first time I made them they did not work well and I did not use enough honey or PB.

Homemade Cliff Bars (no bake!)

There is plenty of room for variation here, so let your mind and tastebuds run wild. I have a few variation ideas to get you started. And yes, you can definitely double this recipe and press into a 13x9-inch pan insteads of an 8-inch pan.

1 and 1/4 cups crisp rice cereal (e.g., I like Erwhon Crisp Brown, but Rice Krispies are fine)
1 cup uncooked quick-cooking oats
2 tablespoons ground flaxseed (flaxseed meal)
1/4 cup finely chopped dried fruit (e.g., raisins, dried cranberries, dried cherries, etc.)
1/4 cup finely chopped nuts or seeds (pepitas are great)
1/3 cup brown rice syrup
1/2 cup nut butter (preferably natural, well-stirred, but creamy is fine, too)
1 teaspoon vanilla extract
Optional: 1/2 teaspoon ground cinnamon

Combine the rice cereal, oats, flaxseed meal, dried fruit, and nuts in a large bowl.

Combine the syrup and nut butter in a small saucepan over medium heat, stirring until melted and well-blended (alternatively microwave in small microwave-safe bowl 30-60 seconds until melted). Stir in vanilla until blended.

Pour nut butter mixture over cereal mixture, stirring until coated (use a wooden spoon at first, then get your hands in it. It will be sticky, but this way you can really coat everything. Just scrape off your hands when you're done). Press mixture firmly into an 8-inch square pan (sprayed with nonstick cooking spray) using a large square of wax paper (really tamp it down). Cool in pan on a wire rack and chill at least 30 minutes to help it set. Cut into 12 bars. (Wrap bars tightly in plastic wrap and store in the refrigerator).

Men's Workouts week of December 5, 2011

2011-12-05T12:13:00.000-08:00

LSSU Workouts Post XC 2011 Men Week 4

Women's Workouts week of December 5, 2011

2011-12-05T12:12:00.000-08:00

LSSU Workouts Post XC 2011 Women Week 4

Men's Workouts week of November 28, 2011

2011-11-28T11:33:00.000-08:00

LSSU Workouts Post XC 2011 Men Week 3

Women's Workouts week of November 28, 2011

2011-11-28T11:32:00.000-08:00

LSSU Workouts Post XC 2011 Women Week 3

Happy Thanksgiving

2011-11-23T06:42:00.000-08:00

Have a great Thanksgiving! Enjoy your break, enjoy sleeping in, and please do not forget to run!

See you all on Monday!

Steve

Men's Workouts week of November 21, 2011

2011-11-23T06:39:00.001-08:00

LSSU Workouts Post XC 2011 Men Week 2

Women's Workouts week of November 21, 2011

2011-11-23T06:38:00.001-08:00

LSSU Workouts Post XC 2011 Women Week 2

Men's Workouts week of November 14, 2011

2011-11-15T10:50:00.000-08:00

LSSU Workouts Post XC 2011 Men Week 1

Women's Workouts week of November 14, 2011

2011-11-15T10:49:00.000-08:00

LSSU Workouts Post XC 2011 Women Week 1

2011 Turkey Trot Results

2011-11-12T10:44:00.000-08:00

Turkey Trot 2011 Results

Turkey Trot Job List

2011-11-10T11:33:00.000-08:00

Road Race Job List 2011

NCAA Midwest Region Championships-LSSU Itinerary

2011-10-31T11:35:00.000-07:00

NCAA Midwest Region Championships-LSSU Itinerary

Men's Workouts: Week of October 31, 2011 to November 6, 2011

2011-10-31T11:32:00.000-07:00

LSSU Workouts Men Post Camp Weeks 10 and 11

Women's Workouts: Week of October 31, 2011 to November 6, 2011

2011-10-31T11:31:00.000-07:00

LSSU Workouts Women Post Camp Weeks 10 and 11

Men's Workouts: Week of October 10, 2011 to October 23, 2011

2011-10-18T11:37:00.001-07:00

LSSU Workouts Men Post Camp Weeks 8 and 9

Women's Workouts: Week of October 10, 2011 to October 23, 2011

2011-10-18T11:36:00.001-07:00

LSSU Workouts Women Post Camp Weeks 8 and 9

GLIAC Itinerary 2011 XC

2011-10-12T08:44:00.000-07:00

GLIAC XC Itinerary 2011

Men's Workouts: Week of October 2, 2011 to October 9, 2011

2011-10-04T05:44:00.000-07:00

LSSU Workouts Men Post Camp Week 6

Women's Workouts: Week of October 2, 2011 to October 9, 2011

2011-10-04T05:43:00.000-07:00

LSSU Workouts Women Post Camp Week 6

NMU Meet Itinerary

2011-09-30T14:05:00.001-07:00

2011 NMU Meet Itinerary

Saturday's Long Run

2011-09-30T06:13:00.000-07:00

Saturday's Long Run:

http://www.mapmyrun.com/routes/view/52479368

SE

LSSU's Heath Named GLIAC Men's Cross Country "Runner of the Week"

2011-09-30T06:12:00.000-07:00

BAY CITY - Lake Superior State sophomore Taylor Heath (Hanover, Mich.) was named Great Lakes Intercollegiate Athletic Conference Men's Cross Country Athlete of the Week after placing 19th at last Saturday's Roy Griak Invitational in Minneapolis, Minn., which is the nation's largest cross country meet.Heath ran the 8K course in 26:07, which proved to be the fastest time for all male GLIAC runners in the Division II race."He is running well, and he's on track to do well in the conference race," noted LSSU cross country coach Steve Eles. "I think he'll run even better. He went out a little too fast at the Griak. We'll work on controlling his pace. He ran his first mile in under 4:54, which is a little faster than what we're looking for. His 2-mile pace was where we wanted him, which means he ran the second mile a little slow. We want him to run a nice, even, smart and patient race. He could have broken 26:00, but he went out so fast because he's so fit right now. Taylor hasn't taken a day off in over three years."Heath was the Lakers' No. 2 runner as a freshman in cross country and enjoyed a successful indoor track season in 2010-11. Eles said he struggled with nagging injuries during the outdoor track season."He went home and got healthy," Eles said. "He trained really hard last summer and came in in much better shape than everyone else."Eles noted that Heath's performance at the Roy Griak is on par with other athletes, including LSSU's Katie Scott '08 and Michigan Tech's Brian Sellers, who have gone on to earn All-GLIAC or all-region honors."He's shooting for all-conference and maybe all-region, but he really has his eye on Academic All-America," Eles said. "He carries about a 3.5 GPA in mechanical engineering. He really does it all."

Men's Workouts: Week of September 26, 2011 to October 2, 2011

2011-09-26T10:23:00.000-07:00

LSSU Workouts Men Post Camp Week 5

Women's Workouts: Week of September 26, 2011 to October 2, 2011

2011-09-26T10:22:00.000-07:00

LSSU Workouts Women Post Camp Week 5

GLIAC Meet Information

2011-09-26T08:09:00.001-07:00

2011 GLIAC Cross Championship Manual

Men's Workouts: Week of September 19, 2011 to September 25, 2011

2011-09-20T11:32:00.000-07:00

LSSU Workouts Men Post Camp Week 4

Women's Workouts: Week of September 19, 2011 to September 25, 2011

2011-09-20T11:31:00.000-07:00

LSSU Workouts Women Post Camp Week 4

Roy Griak Invitational Itinerary and Entries

2011-09-20T06:40:00.001-07:00

Roy Griak Itinerary 2011

Men's Workouts: Week of September 12, 2011 to September 18, 2011

2011-09-13T11:07:00.000-07:00

LSSU Workouts Men Post Camp Week 3

Women's Workouts: Week of September 12, 2011 to September 18, 2011

2011-09-13T11:05:00.001-07:00

LSSU Workouts Women Post Camp Week 3

Algonquin Loop Fitness Test

2011-09-09T06:36:00.000-07:00

Recipe for: "Bay View Camp Peanut Butter Protien Balls"

2011-09-09T05:27:00.000-07:00

Here are a variety of different versions of the peanut butter protien ball I first introduced to you at Cross Country Camp. The first recipe below is the closest I could find to the way I make mine. When I make peanut butter balls at home I don't follow a recipe. Rather, I start with peanut butter and scoop out as much as I need for the amount of servings I would like to make, then I add a few squirts of honey and stir it in to the P.B., then I add in a few scoops of whey protien, and finally I add in quick oatmeal until I get the right consistency. I use my hands to do the final mixing andshape the balls. I have experimented using wheat germ, powdered milk, flax seeds, sesame seeds, crunchy peanut butter, different flavors of whey powder, dried cranberries and other fruit etc. The fun thing is that the possibilities are endless, you don't have to bake them, and even if your combination of ingredients isn't perfect you can always fix it by adding more of a dry or moist ingredient....It seems like no matter what you do they are delicious, or at worst, stilledible. So EXPERIMENT, but remember that they are not low calorie/fat and that they are special treats not to be eaten every day. You can store them in you freezer if you want to make huge batches, and then you'll always have some available.
- Sarah

Protein Peanut Butter Balls Recipe:2 scoops chocolate or vanilla whey protein powder
1/4 cup honey
3/4 cup raw oats
1 cup peanut butter

Peanut butter protein balls (makes about 12 balls):3/4 cup Crunchy Peanut Butter All Natural
1 tbsp Clover Honey
1 1/2 scoop Pure Isolate Whey Protein (optional. you can substitute nonfat dry milk)
1/2 cup Old Fashioned oats
1/4 cup Dried cranberries
2 tbsp Wheat Germ

Homemade Protein Bar recipe - 8 servings
1/2 cup oatmeal
1 1/2 cup protein powder
1/4 cup natural peanut butter (NO SUGAR ADDED--fat drained)*
1 cup skim milk powder

Mix all ingredients together in a bowl and add enough water to make a stiff dough
--you will have to get your hands dirty to mix it up; it's sticky.
Spray an 8x8 inch cake pan with Pam and press in dough evenly.
Refrigerate a few hours to harden, then cut into 8 - 12 bars, depending on requirements.
Wrap bars in plastic wrap & store in fridge.

You can adjust to your portion needs by cutting into larger or smaller bars.
I cut mine into 8 bars and that works out to approx:
28.5g protein
22.5g carbs
6g fat
245 calories

Recipe 1Ingredients

1 cup Rolled oats
1 cup Peanut Butter
1 cup Whey Protein Powder
4 Tbsp Honey
4 Tbsp Milk
Some raisins or dates

Mix peanut butter and honey in a microwave safe bowl. Microwave the mixture for 30-45 seconds until the mixture softens. Now add raisins, protein powder and oats to the mixture. Add some milk to the mixture now. Put this mixture in the tray, spread it evenly and refrigerate for 2-3 hours. Once mixture is firm, cut into 12 equal sized bars, wrap with kitchen foil and store.

Recipe 2

1 cup Peanut butter
5 Egg whites
1 cup Chocolate flavor whey protein
2 cup Oats (lightly toasted)
1/2 Cup Soy Milk

To make your own protein bars, microwave peanut butter and egg whites for 30 seconds then mix. Repeat the procedure 4-5 times until egg whites completely accumulate with peanut butter to form a smooth consistent mixture. Stir in the protein mix and add soy milk to make a thick sticky mixture. Transfer the mix into a tray and smooth over. After 20-30 minutes, cut into 10 equal sized bars and store

Recipe 3

1 cup Raw Oatmeal
1 cup Strawberry Protein Powder
1/4 cup Fat free cream cheese
1/2 cup Milk powder
2 Egg Whites
1 1/2 Banana (Mashed)
2 tsp Canola Oil

In a bowl mix oatmeal, protein powder and dry milk, keep aside. In another bowl mix cream cheese, oil, egg whites, banana and water. You can use electric mixture. Add oat meal mixture and continue to beat. transfer the mix into a baking tray and bake for around 30-35 min at 325 degrees until the toothpick inserted comes out clean
Here were some ideas to make your own protein bars at home. One can make alterations according to their tastes and preferences.

Men's Workouts: Week of September 5, 2011 to September 11, 2011

2011-09-07T07:15:00.000-07:00

LSSU Workouts Men Post Camp Week 2

Women's Workouts: Week of September 5, 2011 to September 11, 2011

2011-09-07T07:14:00.001-07:00

LSSU Workouts Women Post Camp Week 2

Ferris State Bulldog Invite Itinerary and Entries

2011-09-07T06:54:00.000-07:00

Bulldog Cross Country Invitaional Itinerary and Entries

Ferris State Bulldog Invite Itinerary

2011-09-05T16:13:00.000-07:00

Bulldog Cross Country Invitaional Itinerary

Practice Details for the Weekend

2011-09-02T08:30:00.001-07:00

A couple items for this weekend.

Saturday's practice:

Please meet at the Norris Center parking lots. We will be using 2-15 passenger Turtle buses.

Workout: Hills @ Mission Hill.

Depart Norris: 8am

Breakfast to follow at my house after the workout. If you want to swim, kyak, sail...etc after please feel free to bring your baithing suit and a towel. If any of you want to drive seperatly that is fine. The team is going to park at my house and we will start the workout from there so we can end there afterwards for breakfast. My address is 13712 West Lakeview Rd Brimley, MI 49715 for anyone driving seperate.

If you are injured please feel free to bring your bike. If need be let me know and I can lend someone my mountain bike. You also have the option to workout in the lake.

Sunday's practice:

Please meet at the Norris Center parking lots. We will be using 2-15 passenger Turtle buses.

Workout: Long Run (Taqua trail or the falls)

Depart Norris: 7am

Below is a description of the Taqua Trail:

The course begins on the Tahqua Trail 4.3 miles west of Whitefish Bay in eastern Lake Superior. Runners follow a dirt forest road along the Tahquamenon River for one quarter mile until they reach the North Country Trail (NCT). The single track NCT winds through spruce swale, pine ridges, lush bogs, Jack Pine savannah, and past the Camp 10 and Water Tank lakes, where the occasional moose can be spotted. Nine and one half miles in runners reach Lower Tahquamenon Falls. The NCT then transitions into the heavily forested Lower Falls trails. One mile later the course merges with the River Trail which travels along the Tahquamenon River. The River Trail features old growth hemlock and yellow birch. Runners hear the roar of the Upper Falls encouraging a strong finish near the top of the second largest waterfall east of the Mississippi.

Also here is a link to a map of the course:

http://www.greatlakesendurance.com/images/pdf/maps/tahqua/25K.pdf

Obviously not everyone can run that far so we will have a group start from the falls and we will all meet up there at the end of the run.

Workout Recovery Drink

2011-08-30T07:11:00.001-07:00

Workout Recovery Drink Ingredients

1 tablespoon flaxseed
1/3 cup frozen blueberries
1/2 cup frozen strawberries
1 carrot
1 leaf kale
1 tablespoon pomegranate concentrate
1/2 to 1 cup 100% fruit juice
1 scoop (30g) whey protein powder (vanilla flavored)
Workout Recovery Drink Instructions

1.

Measure 1 tablespoon of whole flaxseed and place in an electric coffee grinder. (Use a blade style grinder; the burr type won't grind it fine enough.)

Grind until flaxseed is very fine (about 15-20 seconds).

You can use pre-ground or milled flaxseed (sometimes called flax meal) if you don't have a coffee grinder. However, once ground, flaxseed quickly begins to looses its nutritional value. Grinding whole flaxseed yourself is best.

2.

Add the following to your blender:

* 1/3 cup of frozen blueberries.

You can use fresh if they are available.

* 1/2 cup of frozen strawberries.

Again, fresh is great if you have them.

* 1 carrot.

We cut off the greens, but in reality they are perfectly fine to eat if you wash them first.

1 large carrot is equal to 1/4 cup of coarsely diced carrots, or about 5 baby carrots.

* 1 leaf of kale. (What is kale?)

Any variety of kale available can be used. Cut or tear the leaf into pieces small enough to fit in your blender.

1 leaf is roughly equal to 3/4 cup of chopped kale.

* 1 tablespoon of pomegranate concentrate.

Do not reconstitute it, just add the straight concentrate.

* Add the flaxseed you ground in step 1.

If you have pre-ground flaxseed, use about 2 tablespoons.

* About 1/2 cup of 100% fruit juice.

The amount needed will vary depending on if you are using fresh or frozen fruit and how exact you measure the ingredients. (We normally only estimate the fruit and vegetables when adding them.)

* Do not add the whey protein powder yet!

3.

Pulse blender a few times to break up frozen ingredients.

Blend on high for 60 seconds or more. Under blending will cause a coarse, even chunky, texture.

Add more juice if the mixture is too thick.

Thick mixtures tend to trap air bubbles, so you may need to periodically stop the blender and stir the mixture to keep it moving.

4.

Add 1 scoop (30 g) of whey protein powder to the blender.

Stir in the powder with a wooden or plastic spoon and then blend briefly on high until mixed. (About 5-10 seconds depending on how thick it is.)

Do not over blend at this stage, as this will cause excessive frothing.

5.

Serve immediately. If the mixture is thick try drinking it through a straw.

Workout Recovery Drink Tips

If you want a thicker smoothie freeze your carrots and kale ahead of time and use less juice. If you like it thinner add a bit more juice or use fresh fruit instead of frozen.

Make an extra serving or two and freeze the extra in plastic cups. Then when you are in a hurry, you can just thaw the smoothie in the microwave for a quick recovery drink!

Sometimes we use the extra to make popsicles for the kids. They love them and have even asked for them over a cookie! It's one of our tricks to get them to eat their veggies.

Men's Workouts: Week of August 29, 2011 to September 4, 2011

2011-08-29T08:26:00.000-07:00

LSSU Workouts Men Post Camp Week 1

Women's Workouts: Week of August 29, 2011 to September 4, 2011

2011-08-29T08:25:00.000-07:00

LSSU Workouts Women Post Camp Week 1

Final XC Camp Itinerary....etc

2011-08-16T06:35:00.000-07:00

Cross Country 2011 Information

Men's XC Summer 2011 Workouts Weeks 8 through 10

2011-07-14T07:58:00.001-07:00

LSSU Summer Workout Men Cross Country 2011 Weeks 8-10

Women's XC Summer 2011 Workouts Weeks 8 through 10

2011-07-14T07:57:00.000-07:00

LSSU Summer Workout Women Cross Country 2011 Weeks 8-10

Men's XC Summer 2011 Workouts Weeks 5 through 7

2011-06-29T12:40:00.000-07:00

LSSU Summer Workout Men Cross Country 2011 Weeks 5-7

Women's XC Summer 2011 Workouts Weeks 5 through 7

2011-06-29T12:33:00.000-07:00

LSSU Summer Workout Women Cross Country 2011 Weeks 5-7

Men's XC Summer 2011 Workouts Weeks 3 and 4

2011-06-07T12:05:00.000-07:00

LSSU Summer Workout Men Cross Country 2011 Weeks 3-4

Women's XC Summer 2011 Workouts Weeks 3 and 4

2011-06-07T12:04:00.000-07:00

LSSU Summer Workout Women Cross Country 2011 Weeks 3-4

Men's XC Summer 2011 Workouts Weeks 1 and 2

2011-05-24T12:57:00.000-07:00

LSSU Summer Workout Men Cross Country 2011 Weeks 1-2

Women's XC Summer 2011 Workouts Weeks 1 and 2

2011-05-24T12:56:00.001-07:00

LSSU Summer Workout Women Cross Country 2011 Weeks 1-2

Preliminary 2011 XC Information

2011-05-13T10:13:00.001-07:00

Cross Country 2011 Information

Distance Workouts week of April 14, 2011 those not racing, 2011

2011-04-18T13:59:00.000-07:00

Distance_Training_4-18-2011-not-racing

Distance Workouts week of March 18 those not racing, 2011

2011-04-18T13:46:00.000-07:00

Distance_Training_4-18-2011-not-racing

Mid-Distance Group workouts for week of 4-18-2011

2011-04-18T13:36:00.000-07:00

Mid-distance 4-18-2011

2011 Cabin Fever Results

2011-04-18T07:50:00.000-07:00

Cabin Fever 2011 Results

Distance Workouts week of March 28, 2011

2011-03-30T07:23:00.001-07:00

Distance_Training_3-28-2011

Mid-Distance Group workouts for week of 3-28-2011

2011-03-28T13:52:00.000-07:00

Mid-distance 3-28-2011

Lunges highlights

2011-03-17T14:48:00.000-07:00

Happy St. Patrick's Day

2011-03-17T14:28:00.001-07:00

Mile Group workouts for week of 3-14-2011

2011-03-17T14:23:00.000-07:00

Mile Group 3-14-2011

Distance Workouts week of March 14, 2011

2011-03-17T14:19:00.000-07:00

Distance_Training_3-14-2011

Happy St. Patrick's Day

2011-03-17T07:26:00.001-07:00

Mid-Distance Group workouts for week of 3-14-2011

2011-03-15T05:32:00.000-07:00

Mid-distance 3-14-2011

Mile Group workouts for week of 3-07-2011

2011-03-07T13:03:00.000-08:00

Mile Group 3-07-2011

Distance Workouts week of March 7, 2011

2011-03-07T12:55:00.000-08:00

Distance_Training_3-07-2011

Mid-Distance Workouts for the week of March 7, 2011

2011-03-07T12:47:00.001-08:00

Mid-distance 3-07-2011

Distance Workouts week of February 14 those not racing, 2011

2011-02-15T07:46:00.001-08:00

Distance_Training_2-14-2011-not racing

Distance Workouts week of February 14 those racing, 2011

2011-02-14T08:20:00.000-08:00

Distance_Training_2-14-2011-racing

Mile Group workouts for week of 2-14-2011

2011-02-14T08:19:00.000-08:00

Mile Group 2-14-2011

Mid-Distance Workouts for the week of February 14, 2011

2011-02-14T08:13:00.001-08:00

Mid-distance 2-14-2011

2-11-2011 Time Trial Results

2011-02-11T10:51:00.000-08:00

600m:

Zach Lynch: 1:27.8
Brandon: 1:35.3
Barry: 1:43.1

1600m:

Rance: 4:56
Jon Studer: 5:00
Kerby: 5:03
Alex: 5:05
Tyler: 5:12

3000m:

Steve: 8:56
Pease: 9:27
Vardy: 9:43
Andrew: 9:50
Dion: 10:09
Swain: 10:16
Kayla: 11:47
Liz: 12:26
Kelsey: 12:42

Distance Workouts week of February 7 those racing, 2011

2011-02-07T13:08:00.000-08:00

Distance_Training_2-07-2011-racing

Distance Workouts week of February 7, 2011 those not racing

2011-02-07T10:29:00.000-08:00

Mile Group 2-07-2011

Mile Group workouts for week of 2-07-2011

2011-02-07T08:06:00.001-08:00

Mile Group 2-07-2011

Mid-Distance Workouts for the week of February 7, 2011

2011-02-07T08:00:00.001-08:00

Mid-distance 2-07-2011

Spring Break Survey

2011-02-03T06:27:00.000-08:00

Get This - Survey Results - GlowDay.com

Spring Break ideas

2011-02-02T12:36:00.001-08:00

Spring Break

Distance Workouts week of January 31, 2011

2011-01-31T08:31:00.000-08:00

Distance_Training_1-31-2011

Mile Group workouts for week of 1-31-2011

2011-01-31T08:29:00.000-08:00

Mile Group 1-31-2011

Mid-Distance Workouts for the week of January 31, 2011

2011-01-31T08:14:00.000-08:00

Mid-distance 1-131-2011

Distance Workouts week of January 24, 2011

2011-01-24T13:40:00.000-08:00

Distance_Training_1-24-2011

Mile Group workouts for week of 1-24-2011

2011-01-24T13:39:00.000-08:00

Mile Group 1-24-2011

Mid-Distance Workouts for the week of January 24, 2011

2011-01-24T08:40:00.000-08:00

Mid-distance 1-24-2011

Distance Workouts week of January 17, 2011

2011-01-17T13:20:00.001-08:00

Distance Training 1-17-2011

Mid-Distance Workouts for the week of January 17, 2011

2011-01-17T10:45:00.001-08:00

Mid Distance 1-17-2011

Distance Workouts week of January 11, 2011

2011-01-10T13:50:00.000-08:00

Distance Training 1-10-2011

Mid-Distance Workouts for the week of January 10, 2011

2011-01-10T13:24:00.000-08:00

Mid Distance 1-10-2011

Merry Christmas!

2010-12-21T12:24:00.000-08:00

Merry Christmas everyone!

Have a great holiday.

Below are the workouts for over break. Please make sure you get out there and run! You should be able to train more over break as you are essentially professional athletes over break: all you need to do is train, eat, sleep, and hang out with family and friends no school to get in the way of quality training!