Laker Loop Half-Marathon 2015

2015 Training Guide

State Meet

What a day on Saturday. Both teams ran their hearts out and we continue onto our final week of practice! I am looking forward to a strong week of practice. We will be practicing after school as normal this week.

Schedule for the weekend:

Monday - HS

Tuesday - 1X200M, 1X300M, 400M, 1X300M, 1X200M 1K COOL FULL REC - track

Wednesday - Pool

Thursday - 4m on course

Friday - morning practice

Friday

6:00am - Morning Practice

7:35am-2:35pm - Normal day of school

3:00pm - Leave from middle school to Marshall

3:30 – Dinner at Olive Garden in Alpine

6:15pm - Check in:

Comfort Inn Marshall
204 Winston Dr. Marshall, MI 49068
1-269-789-7890

7:30pm – Movie?

9:30pm – Team Meeting

10:00pm - Light's out!

Saturday

8:00am - Wake Up

8:15am - Wake Up Easy Run

8:45am - Breakfast at Hotel

9:30am - Leave for MIS (65 minute drive)

11:00am - Arrive at MIS

1:30pm - D2 Boys RACE!

2:30pm - D2 Girls RACE!

3:45pm - Awards Ceremony

8:30pm-9:30pm - Arrive in Spring Lake

Transportation

We are taking 2 school vans and will be able to fit the 8 girls running and 1 boy running in those buses. We will have spots for 2 boys and 2 girls not running on Saturday.  We have several girls who want to be with the team. At this point we would have to leave some girls behind, as a team I would love to have all these girls to come down. So we are asking any parents who plan on coming down if they could possibly carpool our runners. Do any of our parents plan on staying down on Friday night? If so, is there room to bring four girls down?

Hotel

The boosters are providing hotel rooms for the 9 runners. There is no charge for these rooms. We have an additional 1 room for the girls who plan on coming down. The room is $133 and will have to be paid for by the runners themselves. The final price per girl will depend on the number or girls that can come down.

Costs

$8 admission charge for all spectators: May purchase at tickleap.com

Girls Running on Saturday: $20-$30 lunch/snacks and any additional spending money.

Girls Not Running: Somewhere between $20-$30 for hotel costs. The admission for the race is $7 for everyone not running the race. Plan on $20-$30 for dinner and any additional spending money.

There are shirts for sale at the event.

Team Dinner

Could we have a dinner on Thursday? 

Food for Tent

Last year our parents brought an amazing selection of food and after a long day the kids are really hungry after the race. Can we have a sign up of food for Saturday? Many teams have sandwiches, fruit, snacks, water, etc....it is great for our runners and provides a "Spring Lake" location. What do you think?

On Saturday we would love to have a big group of spectators cheering on our Lakers, so please bring all that you can!

As I have stated so many times before, our cross country parents are absolutely the best. It has been a few years since we have had a team make it team state and I truly believe our girls have a shot of doing really well on Saturday....all the support would be awesome!

Please let me know if you can help drive and/or provide food for Saturday.

Go Lakers!

Aaron

coacha_sl@yahoo.com

Portage Invitational

SLXC Parents-

 What a great day yesterday for our boys and girls. The weather was perfect and the hills weren’t so intimidating for our runners. This Saturday we will be running the Portage Invitational at Portage West Middle School.

Meet Info: This is the largest meet of the season and parking can be a little tricky. Please look over the information here:

http://www.athletic.net/CrossCountry/Results/Meet.aspx?Meet=89391#36132

Bus Schedule: Both groups leave from the middle school at 8:55am, Saturday. We will be arriving home somewhere around 7pm at the middle school.

Race Times

1:00pm - Boys Varsity
2:00pm - Girls Varsity
3:00pm - Boys JV
4:00pm - Girls JV 

Snacks for PORTAGE: This will be a long day for all the runners so please make sure they have properly packed clothes, water, and something to eat (peanut free). I was hoping we might have a setup like we did at MSU? Parents willing to bring bottled water/Gatorade and snacks for the kids (bananas, animal crackers, cheese/crackers are always a great).. We will leave at 9:00 and not return until early evening. Any ideas or suggestions??

Homecoming: We know the dance will be later that night and a lot of the kids will want to be home as early as possible. The busses will be still taking any runner home as a normal meet but if you are taking home your runner from the event, we are asking parents to take home their own runner if possible. We will need permission slips from any other situation outlining who and what vehicle runners will be in. ALL runners must ride home with a PARENT.  

Post/Race and Clean-Up: All runners are required to stay until all races and cool downs are complete and coaches have given the final permission. This includes clean up and the take down of our tent area.

Thanks for all you do!

Aaron

SLXC Parents-

What a fun day it was Saturday for both the girls varsity and JV races! Very proud of how the girls ran and enjoyed watching all the Lakers jumping over hay bales.

Friday's Schedule: Our next meet is this Friday at MSU. We will race at the MSU Campus Forest Akers East Golf Course golf course. Both boys and girls will be running in the bronze level event. Our bus leaves the high school at 8:30am this Friday and will be back sometime around 7:00pm?

Meet Info: This is one of the largest meets of the season and parking can be a little tricky. Please look over the information here:

http://grfx.cstv.com/photos/schools/msu/sports/c-xc/auto_pdf/2013-14/misc_event/2014spartaninvitemeetinfo.pdf

Race Times

1:35pm - Boys Varsity Bronze

2:25pm - Girls Varsity Bronze

3:20pm - Boys JV Bronze, school names starting with M-Z

4:20pm - Girls JV Bronze, school names starting with M-Z

Snacks for MSU: This will be a long day for all the runners so please make sure they have properly packed clothes, water, and something to eat (peanut free). I was hoping we might have a few parents willing to bring bottled water/Gatorade and snacks for the kids (bananas, animal crackers, cheese/crackers are always a great).. We will leave at 8:30 and not return until early evening. Any ideas or suggestions??

Team Warm-Ups: This season the girls are getting new running coats, long sleeved t-shirt and hats. They spent time this summer collecting pop cans and by doing this raised enough money to the get the number down to (for all three items) $42.  Please make checks out to Spring Lake Public Schools. We are hoping to get them before Friday.  As for the pants, we will continue to use the same black pants we have had for a couple of years now, still trying to find a site to get them. We will be using these same warm-up coats for the next few seasons, so your runners will be able to use them in the future.

Practice: MSU Week

Monday -High School -3-5.

Tuesday - Middle School Track -3-5:15

Wednesday - High School - 3-5

Thursday- High School - 3-4:30

Thanks for all you do!
Aaron

Practice of Week 1 - 2014

Monday, August 11

            On your own -  B:4m S:6m G:8m

Tuesday, August 12

            On your own  -  B:3m S:4m G:4m

            6:00PM - SL Athlete's Meeting in Auditorium - Guest Speaker, Alton Voss

Wednesday, August 13 
            FIRST DAY OF PRACTICE! Middle School Track
            8:00AM-12PM - Please bring water bottle, old towel, watch, snack (peanut free)

 Thursday, August 14

            Middle School Track

            8:00AM-12PM - Please bring water bottle, old towel, watch, snack (peanut free)

Friday, August 16th - CAMP - Team Color Day - Green Out!

            8:00AM – Leave for Camp at MS

Saturday, August 17th - CAMP - 80's Day

Sunday, August 18th -CAMP - Do-Rag and Tie Dye Day

 

Monday, August 19th - CAMP - Costume Relay Day

            1:00PM - Leave Camp for MS
            5-6PM - Arrive back and the MS


__________________________________________

Spring Lake Cross Country 2014

Team Camp Packing List

 OUTER WEAR

            2 pair of shoes are needed should one get wet
              Wind pants-if you have them, bring them
              Rain gear
             Water shoes or shoes that can get wet

CLOTHING

            1 heavy sweatshirt, sweater, or fleece pullover
              2 pair warm long pants
              8-10 pair of cotton (running) socks
              SHOES! (if you have more than one pair of running shoes bring them)
              Flip Flops or Water Shoes - For showers and beach
              2 long sleeve shirts, sweatshirts, or turtlenecks
              6 running shirts
              4 T shirts
              6 running shorts
              2 pair shorts
              Pajamas
              Daily change of underwear (including running!!)
              Swimsuit
 
TOILET ARTICLES

           Bath towel and wash cloth

             Toothbrush/toothpaste

             Shampoo
             Comb/Brush
             Sunscreen
             Any personal needed items
 

BEDDING

            Sleeping bag or bed roll (2-3 blankets and sheets)

              Pillow and pillow case

GENERAL

            Flashlight
               Pencils and notebooks
               Camera (optional)
               Spending money ($30-$50)
              Water bottle       

DO NOT BRING

            Radios, knives, firearms, candy, soda, gaming devices

 Note: All bags will be checked by the coaches prior to leaving on Friday!

SLXC Parent Meeting Information

The powerpoint below was covered in the meeting, specifically we need the following:
- Please fill out online form: https://docs.google.com/forms/d/1gG7y2UoN42_GXIwPN6YsJsqbkpWoOcf_t7DhN9lIlJ0/viewform
- Camp checks made out to SLPS of $180, plus $10 for camp tshirt, $190 total
- Camp Waiver Form (need to get from coach)
- Sports Physicals are REQUIRED before August 13th
- SLPS Athletic Participation Fee, $75
- PARENTS OF GIRLS: For group text, please text to 616-604-4026 and type message @b06cb

-PLEASE HAVE CAMP CHECKS TURNED IN TO ATHLETIC OR HIGH SCHOOL OFFICE BY AUGUST 4TH.

SLXC Parent Communication Form:

https://docs.google.com/forms/d/1gG7y2UoN42_GXIwPN6YsJsqbkpWoOcf_t7DhN9lIlJ0/viewform

The Final Weeks of Summer

Hard to believe but we are only a few weeks away from the 2014 season. This should be a time of great excitement and continued work with summer training.

Training, continue with it!
If you began in June you currently should be in week seven of your training. I call these the "dog days" of training. This is when you mentally and physically can loose a little focus on your running for a variety of reasons. Just know that this is common and you will soon break away and get a "refresher" once the season has started. Please note, NEVER try making large margins of mileage up at this time. Follow your guide and do not force or make up for lost days. We are closing into the season and doing this could lead to injury.

Gearing Up for the Season
Shoes: The next week or so might be a good time to get your season shoes. If you have purchased shoes in the last few months you should be okay. Some of you have put this off until the season to begins. Its actually a good thing to buy them a few weeks before the season starts to break them in on your own. Remember, good socks are just as important!

Wrist Watch: Required and must be worn to practice every day. It is a valuable training tool and one you will feel comfortable using. It need not be expensive. I suggest a simple Timex with "chrono" mode. Be a student of the sport, use a watch!

Water bottle: A well hydrated runner is a smart runner and the easiest way to do this is to have your own water bottle. Please do not share water bottles with others to help prevent sickness throughout the season.


Important Dates
Parent's Meeting: We will have a parents meeting in my high school room 605 on Wednesday, July 30th at 7pm. This should be seen as a priority where we will cover a lot of information. If your parent's have any questions or conflicts please contact me. This would be a great time to have your parent's bring camp checks of $180.

Ice Cream Social: Saturday, August 9th at noon. Please make this fun event, its a great way to meet the team, share any tips, answer any questions and it involves ice cream!!

Practice: The 2014 season begins on August 13, 8:00am at the middle school track.

Last Minute Jitters

I haven't heard back from many of you. I am hoping this is simply due to jitters and not that you feel cross country is out. If you are feeling this way, contact me immediately! This is something that the majority of new runners have. Please understand that even if you haven't put all the mileage which you wished to put in you have three weeks until practice starts to get back into motion. Do not overlook this!  

I just read the following letter (for the first time) today from a graduating senior who decided to finally come out for cross country as a junior...after two years of asking her to. Look it over and give it some thought. 

Dear Coach,

I've started this letter more times than I'd like to admit. There's so much to thank you for...I just don't know where to start. Thank you for persistently pestering me to join cross country. Without that extra little push, I may have never been part of this incredible close running family. Thank you for pushing me and making me work harder than I have ever have before. Over the season I began to look at our tough workouts differently - instead of a punishment, I viewed them as a challenge - and that helped me to excel farther than I'd hoped...you made running crazy workouts fun.

You made us a family....

-Anna Huizenga

Be a part of this amazing family.

  

Welcome to Laker Cross Country Camp

Our camp will teach the basics of distance running, conditioning, and proper dietary and health considerations for athletes. Coaches Aaron Andres, Jennifer Gwinnup, SLXC Staff, and several of our alumni and varsity runners will also be helping out. With your camp fee your runner is registered for our fun 3k/5k run on Friday, July 18th at 9:30am.

Dates - July 14 -18       9:00am -11:00am     SLHS/Mel Hall Cross Country Course

Ages - 4th -To be 9th Grade

Fees  - $20 for residents           $35 for non-residents            $10 for camp t-shirt

Meeting - Monday, July 14th, at 9:00am we are asking all runners and at least one parent meet in the high school gym to cover the week and to make payments.

Bad Weather - We will have camp in any kind of weather. If needed we will work in the high school or the aquatic center.

Breakfast - Please have your runner eat breakfast! Something light and nutritious.

Water - Please have your runner bring a water bottle during the week. Water is available to fill bottles. Hydration is important!

Hours - 9-11am Monday-Friday. We will start and finish in front of the aquatic center. You may pick up your runner there at 11am.

Observing - You are welcome to watch our camp, but understand we will be running throughout the campus and surrounding neighborhood.

Clothing/Shoes - Runners should have proper running attire and good conditioned running shoes. It is recommended that each runner bring an extra pair of socks. Runners may also bring a duffle bag to camp.

Swimwear/Towel - Runners should bring swimwear and a towel to camp. Camp will include water drills in the aquatic center. If your runner cannot swim or struggles with swimming alternate drills will be available.

Fun 3k/5k - Friday morning at 9:30am, Mel Hall Course, behind the high school. All camp runners are automatically registered, spectators are welcome!

Questions? Contact Aaron Andres - coacha_sl@yahoo.com

                                        

Thanks for joining our camp!

REGISTRATION FORM: CLICK HERE

This camp is run by the Spring Lake Boys and Girls coaching staffs through the Spring Lake Recreation Commission. For a complete listing of the SLRC programs, visit: http://www.springlakeschools.org/recreation-commission

SUMMER TRAINING 2014

Summer training has started, now what? There are a few things you must remember during the next two months.

#1 - GET A WATER BOTTLE - It is so important to stay hydrated during the summer months. Get a water bottle that is durable and will take a beating. The next important idea is to always fill your bottle with water and drink plenty of fluids before and after a run. It is important to replenish your body with water soon after a run. Your body needs more water in the summer. A well hydrated runner is a smart runner!!

#2 - GET GOOD RUNNING SHOES - I am no expert in what running shoes you should get, you will get that from the experts. Please do your ankles, legs, knees, and hips a favor and go to a legitimate running store and not a "jack of all sports" super store to purchase your shoes. We have different needs when getting shoes and the proper shoe will make all the difference in the experience.You should find a store in which you can take your old pair of shoes (so they can look at your wear pattern) and will help find the perfect shoe for you. A real running store will even let you run on a treadmill for free....If you need help choosing a store, ask me or a fellow runner...we know the good ones. :)

#3 - GET A RUNNING WATCH - Please note,this doesn't need to be the new, expensive, over the top, GPS, heart-rate monitored, watch! The watch simply needs to time your run. That's it. I rarely spend over $40 for a watch and I suggest you don't either. A watch should be an extension of your arm during the summer, it helps chart growth. I can tell you first hand I became a better runner when I started using my watch.

#4 - LOG YOUR RUNS AND EMAIL COACH - Whether you are new runner or a seasoned veteran, keeping a log of your time/miles is crucial to your running success. If you went strictly by time, go to mapmyrun.com and map your route to see the distance. It is your blueprint to becoming a stronger and more efficient runner. When you are done with the training, its always fun looking back at your mileage. Remember, each week starts on Monday and ends on Saturday or Sunday, email me at coacha_sl@yahoo.com with your weekly total! I will post the mileage as the summer goes on. Example is above.

#5 - HAVE FUN AND ALWAYS REMEMBER THE BIG PICTURE - Running is the greatest sport because it will reward you for the work put in. No other sport can make this promise. It really isn't a secret. Even if you struggle at first, that is okay, we all struggle! Refuse to give in and never quit! If you need to walk during a run, DO IT. If you need a day off here and there, DO IT. If you have issues and cannot decide to contact coach or a running friend, DO IT. Running begins with small steps and moves forward into bigger stages. YOU WILL GET THERE!


So there is a start to the summer training. As always, please feel free to contact me at anytime if you have any questions or concerns. The 2014 season will be the best season yet because each and everyone of you will make it so! No regrets.

2014 Laker Loop Half Marathon Complete

On Saturday March 8, we had a new record of 41 runners who took on the half marathon. After such a crazy winter, the warmer and sunny conditions were a welcoming sight. Parents, friends, and spectators cheered the runners on from Central Park out to West Spring Lake Road towards Rycenga Park making the turn around back into town. What a great day, so proud of you all!

There were so many people that made this day happen and I cannot thank you enough!
North Ottawa Community Hospital, Spring Lake Township, The Village of Spring Lake,
City of Ferrysburg, Chris Ostrowsk, Steve Bolthouse, JoLynne and Bob Strait, Pollie and Mike Gilchrist, Jean Arteaga, and all of those who brought food/drinks and helped out on race day.


"We run, not only because we think it is doing us good, but...because it helps us to do other things better." -Sir Roger Gilbert Bannister