Week of 9.28

Monday - Tempo Workout in Hixon Forest (Drive to the First Congregational Church parking lot and run from there).
Tuesday - Mileage, Team Pictures, Spaghetti Dinner at Ruettens
Wednesday - Less Mileage
Thursday - Dick Mitchell
       More info about parent volunteer needs, if any, coming soon.
Friday - Practice
Saturday - No practice, but the runners will have instructions for training for the weekend.

Holmen Reflection

It was a very hot day for a race - considering we've been running races in the mornings lately, when it has been in the low 60's lately.  Coming off of a meet 3.5 days ago, it's tough to race again.  For some gals, it was a meet to practice a steady pace or get a tempo workout.  For others, it was a chance to race if they didn't attend Smiley.  For ALL, it was a great chance to see the course we will be racing conference on.  By the way, Holmen is scheduled a few days before Smiley next year, so we will not be coming back to Holmen next year as it's right in between Luther and Smiley, the two of the most competitive meets of the season.

Despite the conditions, four gals were able to improve their 5k PR for this season:
Individual 5k PRs - 2015
Erika Mueller - 2 second PR improvement
Bella Ruetten - 13 seconds
Morgan Mannstedt - 19 seconds
Karissa Harmel - 48 seconds!

Parents -

I was looking into catering and selling food to parents and athletes after the Dick Mitchell. This takes on a lot of risk so I've decided not to do this.  A few parents have signed up to help with concessions - thank you!  I'm wondering if parents would be willing to donate water or gatorade to the concession stand.  This could be dropped off at Coach Pischke's when you drop off or pick up your daughter from the pancake run at Coach Pischke's this Saturday.  Also, depending on weather, perhaps we could order a bunch of Little Caesar's pizzas to sell during/after the meet? I believe they deliver.  We would need to have plates and napkins as well then.

A couple of parents are looking into getting food and drink donations from businesses - this could reduce or eliminate the amount we need to get.  We are thinking we will have about 300 runners. Not all will buy a water, gatorade etc.  We should know if we get these by Monday.

If you want to donate something, you can drop it off this weekend or wait to hear if we got a business donation and bring it to the meet.

If you have ideas or know you'll be donating something, you can post it so we have an idea of our quantities.  You can comment on this (or any post) by clicking on the title - this will show you the post (and not the other posts before or after it). Scroll down to the bottom and there should be a place to post a comment.

The Dick Mitchell race schedule for racing is:
3:00? - enough time to set up concession stand?
3:40 JV Girls
4:10 JV Boys
4:45 Varsity Girls
5:15 Varsity Boys

Thanks for considering.

Practice for the week of 9/21

Monday: Mileage
Tuesday: Holmen meet.  Dismissed at 2:15 from class, Bus leaves at 2:30, Ladies run at 4:00.  For some, this will be a tempo workout while they run the race.  Anyone who didn't run at Smiley will race Holmen.  JV runners who ran Smiley will have the option to all out race or run the race at a tempo pace (this is a bit slower than race pace, but challenges the bodies Lactic Threshold system).
Wednesday: Mileage
Thursday: Run, team challenge for dibbs on 1st pancakes and an additional prize, Run
Friday: Intervals
Saturday: Run from Coach Pischke's house, 112 29th St. S, and the Pancakes.  Run will start at 8:00.  The gals should be done running around 9:30 or 9:45 are will be done around 11 with pancakes.

Smiley Reflection

Central showed its speed and depth at the epic Smiley Invitational, one of the biggest and best XC invitationals.  The varsity placed 1st in small D1 schools and 4th overall, just behind some of the highest ranked teams in the state.  The junior varsity also did very well, placing second in D1 small schools, just 1 point from 1st.

The course was different this year.  The long bridge, that usually caused havoc and large backups at the race start, was replaced with a big right turn and steep uphill that also caused some backups, especially the 2nd half of the JV race.  There were a few more sharp turns in the course, making it a lot more spectator friendly.  The turns, combined with some rainfall, made for a slick, slow course.  

Contrarily, the majority of the girls who ran both here and at Luther last week, ran quicker here than they did last week.  I believe this course was about 20 seconds slower than Luther.  Individual Improvements: 

-Maria Martell ran the same time on a slower course, 

-Lilly Nelson and 

-Kirsten Gunnarson ran 5 seconds faster

-Alex Bruley, 10 seconds

-Kaia Adams, 17"

-Karissa Harmel, 21"

-Jane Pinkowski, 23"

-Kenzie Fellenz, 31"

-Megan Degenhardt, 37"

-Skylar Dannhoff, 47"

Smiley Invite

59th Annual Bill Smiley Invitational Cross Country
WAUSAU EAST HIGH SCHOOL
Saturday, September 19, 2015
Northern Wisconsin’s oldest invitational cross country meet will again be held at Tribute (old American Legion) Golf Course.
This meet continues to provide the best competition for the greatest number of runners.  We are happy to host your school and runners, and wish the best to everyone.
RACE TIMES: 8:30 BOYS Div II & III JUNIOR VARSITY
9:00 BOYS Div II & III VARSITY
9:25 GIRLS Div II & III VARSITY
10:00 GIRLS Div I, II & III JUNIOR VARSITY
10:35 GIRLS Div I VARSITY
11:10 BOYS Div I VARSITY
11:35 BOYS Div I JUNIOR VARSITY
The Boys and Girls will both run a 5000 meter course this year.
COURSE: The Tribute Golf Course, one block east of N 6th Street (hwy. W) on Golf Club Rd.
NOTE:  Coaches pick up your runner’s chips at finish line upon arrival & return all chips to timing table in the bag that you
FACILITIES: No dressing facilities at the meet site.  If you need a dressing facility, please contact Coach Olson to arrange
BUS PARKING: THERE WILL BE NO BUS PARKING ON THE STREETS OR ON THE GOLF COURSE GROUNDS! We
Please be advised there is NO WATER available on the course.  PLEASE BRING WATER
are working with the Wausau Police Department to post “No Parking” signs for the morning of
the 19th, along North 13th Street and the adjacent areas. All buses are required to park at 1 of
the following 3 locations:
1. Riverview Elementary School – 4303 Troy Street (about 7 blocks from the golf course)
2. Sylvan Hill Park – 1329 Sylvan Street (About 2 blocks from the golf course)
3. Horace Mann Middle School – 3101 N. 13th Street (about 6 blocks from the golf course)
Any buses parking in No Parking zones will be directed to move.
If you require directions for any of the above locations, please contact us at 715-261-0655.
AWARDS: Plaques for the TEAM Champion and Runner-up in all 4 Varsity divisions. (8)
Plaques for the JV TEAM Champion in Divisions I Large & Small combined.  (2)
Plaques for the JV TEAM Champion in Divisions II & III combined.  (2)
Medals for the top 20 individuals places in all 4 Varsity divisions.   (160)
Medals for the top 20 individuals places in JV Divisions I Large & Small combined.  (40)
Medals for the top 20 individuals places in JV Divisions II & III combined.  (40)
Medals for the top 8 individuals on the top 2 teams in all 4 Varsity Divisions (64)
PRESENTING AWARDS & RESULTS:
Awards for Division II & III schools will begin at approximately 10:30.
Awards for Division I schools at approximately Noon
REMINDERS: ***STAY OFF THE GREENS AND TEES AND OUT OF ROPED OFF AREAS!!!
PLEASE OBEY THE SIGNS ON THE COURSE
***PARTICIPANTS MUST KEEP THEIR SHIRTS ON AT ALL TIME – COURSE RULE!
***PLEASE, ABSOLUTELY NO COOL DOWNS ON THE COURSE!!!
The Tribute Golf Course has gone out of their way to host this great meet.  Please be respectful of the facilities and golfers. Help us to preserve it for future runners and spectators.   Thank you.
59th Annual Smiley Invite Shirts - available at the meet.
Long Sleeve shirts - $15.00 and Short Sleeve - $10.00

Practice for the week of 9/13

Monday: Intervals at Track
Tuesday: Classroom (334) and then mileage
Wednesday: Tempo
Thursday:  Run and Spaghetti Dinner
Friday: Mileage, less a little
Saturday: Smiley Invitational

Decorah All-American Invitational 9/12/15 RECAP

What a great day to run and what a great performance by the Central ladies at the Luther All-American Invitational in Decorah, IA! There was some great competition here and La Crosse Central held their own.   Junior Varsity placed 5^th with great performances by some up and coming freshmen as well as veterans.  The Varsity placed 1^st.  Of the six returning varsity runners, essentially all of them improved from last year (see individual improvements below)!! Jane Pinkowski got her first varsity experience and ran awesome as well!!

Individual improvements.  Last year the girls ran a 4k and this year a 5k.  So if someone ran the same pace this year as last, this is a significant improvement in itself, being able to hold a pace for an extra kilometer. 

Mattie K and Violet N ran a pace 2 seconds slower per mile than last year, but due to the km increase, this is most definitely an improvement.  Sara B ran 3 seconds per mile faster this year.  11.4 faster for Sophie L, 13.1 – Ally K, 16.8 – Lilly N, 50.2 – Alex B, and 1:45.2 - Nicole K!! 

Race by the numbers:

47 – degrees when the runners arrived to CHS. Many dressed for the weather and then some. 

6 – Number of phone calls Coach Pischke had to make to get into the building race morning.  The badge scanner just wasn't working for him this morning. Thanks to Mr. and Mrs. Anglehardt for saving the day and bring a badge that did work.
3 – Number of runners who this was their first XC race! Great job!

1 – Team Place

Week of 9/07/2015

Tuesday: Intervals
Wednesday: Mileage
Thursday: Mileage with foot/speed work at end. Bring Spikes if you have them.
Friday: Mileage Replaces Spikes if needed. Do this tonight, not right before the race ;)
Saturday: Decorah Invitational  - click on link and download 2015 Invitational PDF
6:50 Be at CHS
7:00 sharp, Bus leaves
9:30 JV Girls 5K
10:35 Varsity Girls 5K

Labor Day Weekend Practices

Labor Day Weekend is a great time to gather with family and friends.  It's also important the girls continue to run consistently to maintain and improve their fitness. During this time we will have one official practice - 8am Saturday at Myrick.  People who do attend this practice should run one other day - preferably in the morning, as the weekend will be hot.  If your runner  can not attend either, she should run twice this weekend, with the first run adding some threshold or tempo pacing (up tempo for 3 x 8 - 10).  If the runner is "dinged" up, one run can be substituted with cross training (elevated heart rate on a bike, swimming, etc.)

For future reference, I often will have a practice on Labor Day in the early evening. Because Monday will be hot and Monday's workout would have been intense intervals, I'm canceling it and we'll do it Tuesday when the heat is supposed to break.