Banquet Info

The boys and girls XC banquet will be Thursday, November 17th, in the CHS commons (the enclosed one, not the new one) at 7:00 pm.  The boys will go first as I know there are a couple of gals in basketball, which goes until 7:30.

Please bring a dessert to share.

If you'd like to volunteer to bring plate, napkins, utensils, cups OR milk, please leave a commnet.  To leave a comment, click on the title of this blog post to "open" the post.  Scroll to the bottom and click on comments section.

Sectional Recap

As I told the girls the week leading up the race... qualifying for state was going to be very tough   In cross country, there is no defense.  You can only control your race.  The top 2 teams advance, and for the rest (besides the best 5 individuals not on an advancing team), the season is over.   Unfortunately our section has teams that were ranked 6th (EC Memorial) 7th (Menomonie), 12th (Hudson) and 20th (Central).

In order to compete with these teams, our gap was going to have to be really tight - our team would have to have some incredible PRs to put us in a position.  I gave the girls some goals of who to run with.  In hindsight, even if they could have ran those incredible PRs, we wouldn't have made it.  Eau Claire and Menomonie ran that well... it'll be exciting to see them run at state.  The girls ran very tough and gave great efforts.  Jane and Violet tried to stay with Sophie from the start of the race, while Megan chose to try to chase them down.  Interestingly, they all ran about the same time.  The girls ended up 3rd.  I'm proud of their efforts, and the efforts of all members to the CHS XC team this year.

But the season isn't over!  Bruley squeaked into a qualification spot, running at lifetime PR.  Bruley ran at State last year and I'm excited to see her run the course having some experience under her belt.   Brekke went for the win.  She came up 5 seconds short, but ended up with a huge PR, running an 18:50!!

Perhaps the proudest moment for me was when our team congratulated Menomonie on their state qualification.  I know the girls had high hopes that came up short, but the ability to congratulate the victor's amazing performance shows true class.

Someone should tell Bruley to stop running ;)
https://www.youtube.com/watch?v=NtwGOvWlg9c&feature=youtu.be 

Results https://www.wiaawi.org/Portals/0/PDF/Results/Cross_Country/2016/gchipfallsectional.htm 

Congrats to the Boys!!!! https://www.youtube.com/watch?v=tpTFfrMAfJ4&feature=youtu.be

State Info https://www.wiaawi.org/Sports/BoysCrossCountry.aspx   Note the state meet parking and shuttle link to the right on the wiaa page.  I believe the meet costs about $6 to get in.

Sectional Information

Bus leaves at 9:00 sharp
The boys race at 1:00
The girls race at 2:00
Awards around 3:00
Back around 5:30

Cross country members who are not racing may ride the bus, they just need to be quiet and respectful of the races while on the bus and before the race.  There are concessions up there but no indoor facilities.

Chippewa Falls Cross Country is pleased to host Sectional #1 for Division 1 as part of the WIAA tournament series at Lake Wissota Golf Course.

BUSES: Please have your bus drop everyone off by the clubhouse and then park at the boat landing back near HWY S.  This is to the south of the Old Abe State Trail parking lot.

PARKING: Please encourage all spectators to arrive early and park in the parking lot near the clubhouse.

BATHROOMS: Restrooms will be located in the club house and port-a-potties will be by the starting area.

PLEASE STAY OFF ALL TEE BOXES AND GREENS AND LEAVE ALL PETS AT HOME. 

COURSE MAP:  Course map can be found online at: https://drive.google.com/file/d/0B5GrTgZJceoBd0pwVTIzMHlPWkU/view?usp=sharing

Conference Recap

http://www.accuracetiming.com/results/mvccc_2016g.pdf

It’s that bittersweet time oft the year.  All that tiring, hard work the gals have been putting in for weeks and weeks comes to an end for JV runners.  For many, their race times have been dropping throughout the season.  For all runners, I hope the good times and memories were building throughout the season. 

Central hosted the Mississippi Valley Conference meet this year at (the former) Maple Grove Country Club.  We thought it would be a slower course (or coarse, if you are into reading t-shirts) due to the bumpiness of the course.  I know the distance wasn’t short of 5k, and there were some hills and the ground was a bit bumpy…. so I don’t think it could have been too fast.  

That said……

Wow!!  The team ran very well!  There were a lot of PRs set by the gals.  The many individual efforts led to impressive team victories by the JV and varsity teams.  The JV team won with an impressively low score of 30.  The varsity earned an amazing 27 points.  

Improvements:  Scout (or Ivanta Gohrun in the standings) 0:02, Brekster 0:06, Violet 0:06, Ehlers 0:09, Leinfelder 0:10, Jane 0:30, Degenhardt 0:32, Fellenz 0:37, Kernozek 0:38, Bruley 0:39, Adams 0:41, Kammel 0:48, McCallson 0:57, Quackenbush 1:02, Hannum 1:20.

The JV team was led by an individual victory by Kaia, followed by Kenzie, Emma, LaKiah, Nicole, Maddie and Heleyna.

The varsity team was led by an individual victory by Sara.  Alex finished closely.  Then Sophie, Megan, Jane, Violet and Ally.  

Chileda Classic Recap

Onalaska Luther hosted a meet at the beautiful Cedar Creek Country Club (where I worked as a groundskeeper for a while in college) this past Monday.  It was perfect day to run.  The course was very flat which made for a pretty fast course.  There are way more turns (many sharp), however, than the average coarse which hedges at bit of the quickness of the flat terrain.   

I held the our top 7 runners out.  They will get at least one more race than JV.  They did a threshold workout with Coach Andersen.  There are many newer runners on the JV and while coming off of a race last Thursday is tough, getting more race experience is very beneficial.  

Results are found at http://www.accuracetiming.com/results/luthcc_2016g.pdf 

Despite a couple of races back to back, there were some impressive performances.  

LaKiah improved her all-time PR by 19 seconds and ran 2 minutes 41 seconds faster than she did at Cedar Creek last year!

Macey improved her PR by 1:03 

Marley dropped 1:06 from her all-time PR!

Tessa dropped her PR by 0:27, Heleyna by 0:04, Streeton by 0:50, Ehlers by 0:19, Freshman Herling by 0:21, and Banasik by 0:52.

As I’ve mentioned to the girls, they’ve been working hard all season and each week we have at least one hard workout and a race.  We now enter our taper, where we still have intensity in our workouts, but workout distances decrease a bit, as does mileage in general.  Our runners’ legs will start to have a bit more pop for this last race of the season.  

MVC Details

Mississippi Valley Conference Cross Country Meet hosted by Central at (the former) Maple Grove Country Club W4142 CTH B, West Salem, WI 54669

1:30 Dimissed from class
1:45 Bus leaves
3:45 JV Boys
4:15 JV Girls
4:50 Varsity Boys
5:20 Varsity Girls

Practice Update

Friday:  School cancelled.  If runners feel safe getting in their normal mileage, they should.
Saturday:  8:30 meet at Pischke's (633 23rd St N.)  DRESS WARM. It will get cold tonight.  We will go out and run the conference course.  This will be an untimed easy run with some up-tempo (yes, heavy breathing) mixed in.  Gals mentioned going out for hot-chocalate / coffee / smoothies afterwards.
Monday:  Intervals
Tuesday:  Slightly lower mileage with some speed.  Address any spike needs.
Wednesday:  Shorter mileage.  Address any other spike needs.
Thursday: PAYDAY!!  One final meet for JV to go out and Rock.  Varsity's opportunity to win a conference championship.
Friday:  JV no practice.  JV will have a Mandatory meeting the following week.
Saturday:  Varsity TBD

Chileda Classic

Onalaska Luther hosted a meet at the beautiful Cedar Creek Country Club (where I worked as a groundskeeper for a while in college) this past Monday.  It was perfect day to run.  The course was very flat which made for a pretty fast course.  There are way more turns (many sharp), however, than the average coarse which hedges at bit of the quickness of the flat terrain.   

I held the our top 7 runners out.  They will get at least one more race than JV.  They did a threshold workout with Coach Andersen.  There are many newer runners on the JV and while coming off of a race last Thursday is tough, getting more race experience is very beneficial.  

Results are found at http://www.accuracetiming.com/results/luthcc_2016g.pdf 

Despite a couple of races back to back, there were some impressive performances.  

LaKiah improved her all-time PR by 19 seconds and ran 2 minutes 41 seconds faster than she did at Cedar Creek last year!

Macey improved her PR by 1:03 

Marley dropped 1:06 from her all-time PR!

Tessa dropped her PR by 0:27, Heleyna by 0:04, Streeton by 0:50, Ehlers by 0:19, Freshman Herling by 0:21, and Banasik by 0:52.

As I’ve mentioned to the girls, they’ve been working hard all season and each week we have at least one hard workout and a race.  We now enter our taper, where we still have intensity in our workouts, but workout distances decrease a bit, as does mileage in general.  Our runners’ legs will start to have a bit more pop for this last race of the season.  

Onalaska Luther at Cedar Creek Info, Monday 10/3, 5:10pm

Monday, Oct. 3rd , 2016 10th annual La Crosse Chileda Cross Country Classic Cedar Creek Golf

AWARDS:  Top Fourteen Medals for individual VARSITY GIRLS (5K)

Individual medals for High School Varsity first, second, and third place high school teams (7 per team)

“The Bethany Cup” Plaque for the high school with the lowest combined boys and girls score.

2:45 Students dismissed from class
3:00 Bus leaves
4:00 coaches meet at awards area behind the finish chute.
4:35All boys run
5:10 All girls run
Awards happen ASAP after the last race at the end of the chute.

The course will be open for scouting at 3:15 pm. It shouldn’t take very long for teams to scout this course. The course is very spectator friendly, very well-marked with flags roughly every 60 to 70 meters, and mainly very flat. There are a very few minor rough spots for footing. To prevent confusion on flags, additional markings/items will be used to ensure everyone goes the right way in the two spots where issues occurred last year..

Please keep your athletes off all greens and tees and make sure nobody wanders into parts of Cedar Creek that are not part of the course. They may run into flying golf balls!

T-shirts available.  Northwest Designs donates 20% of sales to Chileda.

Workouts

Saturday No technical practice... an informal run will be discussed Friday at practice.
Monday Onalaska Luther Meet at Cedar Creek Country Club (JV).  Varisty will do a tempo run.
Tuesday Mileage run to Myrick to cheer on the middle school runners at the city race
Wednesday Mileage with speed
Thursday Intervals
Friday Mileage and Abs
Saturday Practice at Maple Grove Country Club

Dick Mitchell Recap

The Dick Mitchell was greeting with perfect weather.  More importantly, the varsity gals put together the best race of the season.  It wasn’t a terrible vast course.  Of the 25 CHS runners, only 9 set personal records.  Of the 9 personal records, 5 were set by varsity runners.  Neither JV or varsity have started their taper (the training time before a runner’s main race where mileage decreases - intensity doesn’t, however).  I’ve been hoping the varsity would start running tighter and Leinfelder, Degenhardt, Klinglehofer, Nelson, and Pinkowski did just that!!

Results http://www.accuracetiming.com/results/laccc_2016g.pdf

Special Acknowledgements:

CHS Parents - Thanks to all the volunteers who helped with concession and the course.  You provide a tremendous service to the team and other runners.  This meet and team would not function without your help.   

Quackenbush - This gal is tough!  She got his with a nasty side stitch and ran with a bleeding toe nail, running 53 seconds faster at this race than last year.

Degenhardt has flourished and become a member of the varsity team this year.  She ran 1:28 faster than last year, placing 4th on varsity. 

Zinniel This girl has been working tremendously hard in the off season and now.  She improved  2:21 from last year.

Richmond Hit a “dark spot” of the race at about 3.5km where the pain of running caught up with her.  She battled through it to set an all time PR, blowing away the 30 minute barrier.  

McCallson  has turned into a racer this season.  She ran 3 minutes and 8 seconds faster at this race than she did this year.  Keep it up!!

Hannum was challenged by coach to train with varsity.  She ran 43 seconds faster than last year and think she’s going to have a strong finish to the season. 

Bruley is 37 seconds ahead of last year!

Brekke  2nd place finish!

Adams 22 second PR and won the JV race!! 

Season PR Improvements

Violet 0:18, Pinkowski 0:19, Leinfelder 0:20, Adams 0:22, Banasik 0:41, Klinglehofer 0:48, Degenhart 0:53, Zinniel 0:57, Richmond 1:25

PRs 2015 Dick Mitchell to 2016 Dick Mitchell

Pinkowski 0:02, Edge 0:19, Bruley 0:37, Hannum 0:43, Klinglehofer 0:52, Quackenbush 0:53, Degenhardt 1:28, Zinniel 2:21, Richmond 2:23, McCallson 3:08

Request Per Mr. Beran - Parking Volunteers at 2:00

If anyone is available to help direct/park cars Thursday at 2:00 at Forest Hill, we would greatly appreciate it.  Please contact Mr. Beran at jberan@lacrossesd.org or 6087897900 if you can help.

Dick Mitchell Invite

Dick Mitchell Invite, Thursday September 29th, Forest Hills Golf Course


2:00 Runners excused from class
3:40 JV Boys
4:10 JV Girls
4:45 Varsity Boys
5:15 Varsity Girls

Do not cross the tracks use the tunnel.

This Week's Workouts

Monday: Ladder Intervals
Tuesday: Mileage, Strength
Wednesday: Thresholds
Thursday: Mileage, Yoga
Friday: Mileage, Bounding
Saturday: LSD with tempo. Probably at Maple Grove Country Club on Cty B in West Salem.  We can likely give kids rides from our house 633 23rd St. N. If weather cooperates and we don't have a bunch of muddy girls, we'll have them over for pancakes afterwards at our home.
REQUEST:   We are requesting families donate $10 to fund our upfront concession cost.  All profits from our concessions come back to the team.  Since our car wash was cancelled due to weather, concessions will be one of our main fundraisers.  If you didn't donate at the last social and are still willing to donate, Coach Pischke will collect money at the pancake breakfast this Saturday. 

Smiley Results

For the 2nd year in a row, there were changes to the race course.  I personally liked the course changes.  Again, no giant bridge to backup runners at 400 meters, and this year they moved the starting line to lengthen the distance to the first turn, decreasing backup at that turn. This also makes the "giant hill" less giant as runners don't start at the very bottom.  Wausau, like much of the state, must have gotten quite a bit of rain as the course was soft and slow.  

Post Race Dancing. 100's of runners from different school all busting a groove together!

Varsity: The team earned 2nd Place in D1 small schools and Brekke, Bruley and Leinfelder all placed in the top 20.  Brekke was leading the race for over a mile. She had a gutsy performance pushing the 2nd mile as hard as could, creating a bit of a gap with her and the rest of the chase group of 5 or 6 girls.  She put a major hurt on this group and 1 or 2 fell off.  4 gals went passed her in the last 200m.  Bruley’s summer mileage paid off and she’s a 30 seconds ahead of where she was last year.  Leinfelder fought hard while being under the weather.  Pinkowski, Degenhardt, Klinglehofer and Nelson did a great job pack running most of the race.  Klinglehofer ran 25 seconds faster than last year while Degenhardt improved 18 seconds.  Fellenz got some valuable varsity experience.   

Lucy trying to "let it go" on the downhill.  She sure did. I was wondering how she got the grass stains.   

Junior Varsity:  Several JV members had some big races from last year on what was surely a slower coarse due to the rain the past week.  S ZInniel improved 2 minutes, Quackenbush 2:30 and Richmond 2:40.  McCallson purchased some shoes with rockets in them over the summer and improved 3 minutes and 40 seconds!!  Fielding and Haug ran their first 5k ever!

This turkey photo-bombed us.  Speaking of turkeys, I hit one on the way back with our car's windshield.  It may have survived or a coyote or wolf may be whipping up some gravy right now.  No damage and Lucy didn't completely wake up. 

Season PR Improvements:  Brekke 0:01, Quackenbush 0:05, Degenhardt 0:06, Pinkowski 0:07, McCallson 0:11, Klinglehofer 0:016, Bruley 0:18, Kjos 0:33 ,L Herling 0:51, Richmond 1:08.

Honda Motorwerks Key Chain left in Spring Green

If you or someone you know left a Honda Motorwerks Key Chain in Spring Green, contact Steve at sstettler@rvschools.org

Smiley Info, NO HOLMEN MEET TUESDAY 9/20

NO HOLMEN MEET THIS YEAR

Holmen changed their meet date to 9/15.  We are not going as that would put our runners at 3 meets in 8 days - not ideal for racing our fastest in Mid-October

WEHS 60th Annual Bill SMILEY Invitational Saturday, 9.17.16

Northern Wisconsin’s oldest invitational cross country meet will again be held at Tribute (old American Legion) Golf Course.

COURSE: The Tribute Golf Course, one block east of N 6th Street (hwy. W) on Golf Club Rd.

TIMES:
5:15 Bus Loads
5:30 BUS LEAVES
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
12:00 Awards

FACILITIES: No dressing facilities at the meet site. If you need a dressing facility, please contact Coach Olson to arrange

Please be advised there is NO WATER available on the course. PLEASE BRING WATER

BUS PARKING: THERE WILL BE NO BUS PARKING ON THE STREETS OR ON THE GOLF COURSE GROUNDS! Weare working with the Wausau Police Department to post “No Parking” signs for the morning of the 19 th , along North 13 th 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. 13 th Street (about 6 blocks from the golf course)

Any buses parking in No Parking zones will be directed to move.

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)
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 8 individuals on the top 2 teams in all 4 Varsity Divisions (64)

60 th Annual Smiley Invite Shirts - available at the meet.
Long Sleeve shirts - $15.00 and Short Sleeve - $10.00

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.

Team Pics, Spring Green Recap, Training This Week

Team Pictures...

This monday.  Please bring your jersey and black shorts.

Spring Green Recap

After the cancellation of the Luther All-American, we are grateful River Valley made room for us (they literally added a box and modified the course to squeeze us in).  I really liked the venue and course.  Several gals also also said the same.

Despite the wet and muddy coarse, the team toughed it out and to place 4th (out of 40 some) JV teams and 4th out of some 20 large school varsity teams.  Megan Degenhardt did a great job running in her first Varsity race.  Her hard work and dedication to running over the past year have certainly paid off.  Several JV runner had some great races.  Scout broke 27 minutes for the first time.  Lakiah broke 25 minutes (24:31).  Emma E and Kaylee both dropped a couple minutes off their PRs!!  Here are the improvements from the last meet.

Kaia :02, Kenzie :08, Brekke :12, Tessa :12, Bruley :17, Leinfelder :27, Thea :27, Degenhardt :32, Martell :37, Pinkowski :42, Heath :55, Kummel :56, Hannum :58, Scout 1:11, Lakiah 1:21, Ehlers 2:16, Streeton 2:35

Varsity Girls:  http://entries.pttiming.com/system/results/files/16962/original/GVL_Final.pdf?
1473537782 

JV:  http://entries.pttiming.com/system/results/files/16958/original/GJV_Final.pdf?1473537690

Training This Week

Monday: Mileage, Team Pictures, Strength

Tuesday: Intervals 

Wednesday: Mileage and Speed

Thursday: Light LSD with Tempo

Friday: Mileage and Stretching

Saturday: Wausau (Smiley Invite) - I have not received meet information yet.  I will post as soon as I do.

Saturday Meet, Saturday Social, Donation Request

Decorah has been cancelled.  We are going to Spring Green instead.   Bus leaves at 5:15 sharp.  There are a lot of teams at this meet.  It'll be a great challenge for our runners.  They've been working hard and doing a great so I'm excited to have the team line up against a big field.  There is a social at Martell's at Saturday night at 6:00 where spaghetti will be served.  They are located at 2161 S 22nd St.  It's the red house across from Spence Elementary.  We are requesting families donate $10 to fund our concession cost.  All profits from our concessions come back to the team.  Since our car wash was cancelled due to weather, concessions. need to be one of our main fundraisers.  Martells can collect money this weekend.  Details below.

Viroqua Recap, Training, Decorah Meet Cancel, River Valley Instead

VIROQUA RECAP

The Central gals ran very well today.  Viroqua changed from hosting at a golf course to the Vernon County Fairgrounds.  This eliminates hill, but adds a lot of turns.  Some racers liked the flat open course and liked being able to see racers ahead of them.  That's one of the cool parts of XC.  Every course is different.

Viroqua Invitational Results (Link)

First 5k Congrats to Kaylee Streeton and Ahnikah Wichelt on running their first 5k ever!

Improvements from Onalaska’s 5k to Viroqua’s 5k.  We believe this course was a bit slower than Onalaska so these improvements are NOT because of the course - just runners getting faster and learning how to race.

Marley Richmond:01 second, Sophie Leinfelder:03, Alex Bruley:10, Kenzie Fellenz:15, Macey Heath:18, Ally Klinglehofer:19, Megan Degenhardt:20, Violet Nelson:24, Jane Pinkowski:27, Maria Martell:36, Tessa Edge:37, Sara Brekke:51,  Heleyna Kummel 1:07, Emma Hannum 1:30, Kaia Adams 1:42, Thea Kjos 1:53, Cheyenne Banasik 2:55

Congrats to Sara Brekke on a great performance and individual victory.

Congrats to the Central Red Raiders on winning the meet.

NEXT WEEK

Friday (9/2):  Mileage or LSD
Saturday (optional practice) w/ Coach Anderson, 8:00 at Myrick: Mileage or LSD
Monday Morning: Optional Captains practice - 8:30 at Myrick
Tuesday: Thresholds
Wednesday: Mileage with Hills
Thursday: Intervals.... fast 400s in lane 8
Friday: Mileage and speed
Saturday AM: Decorah
Saturday PM: XC Gathering at Martells

RIVER CHALLENGE

River Valley Blackhawk
Cross Country Invitational
Information Sheet
Saturday, September 10 th , 2016

*******Changes for the 2016 Blackhawk Invitational********
We are working with local law enforcement and our neighbors on the golf course
to keep all of our athletes, spectators and community members safe, and to minimize our
footprint on the local grounds.  STAY OFF OF PRIVATE PROPERTY

Large Schools (20): DeForest, Dodgeville-Mineral Point, Dubuque Senior, Edgerton, Holmen,
Little Chute, Lodi, Madison Lafollette, Mauston, Mcfarland, Milton, Mt. Horeb, Reedsburg,
Richland Center-Ithaca, River Valley, Sauk Prairie, Southwestern-Cuba City, Stoughton, Sun
Prairie, Wisconsin Dells.
Small Schools (21): Albany, Belleville, Boscobel, Brookwood, Cassville, Darlington,
Fennimore, Gibraltar, Hillsboro, Iowa-Grant- Highland, Lancaster, Madison Country Day,
Necedah, New Glarus-Monticello, Palmyra Eagle, Pecatonica-Argyle, Prairie du Chien,
Riverdale, St. Ambrose, Viroqua, Wisconsin Heights.
Junior High/Middle Schools (27): Albany, Belleville, Boscobel, Brookwood, Cherokee MS,
Darlington, DeForest, Dodgeville, Fennimore, Hillsboro, Lancaster, Madison Country Day,
Mauston, Mount Horeb, New Glarus-Monticello, Pecatonica-Argyle, Prairie du Chien,
Reedsburg, Richland Center-Ithaca, Riverdale, River Valley, St. Peter’s, St. Ambrose, Sacred
Heart, Sauk Prairie, Soutwestern-Cuba City-Benton, WI Dells

LOCATION: The race is held at the Spring Green Municipal Golf Course. The golf course
entrance is located at the intersection of Hoxie Street and Winsted Street (Hwy 23). The starting
line is directly south of the golf course entrance.
PARKING: There is no parking at the Spring Green Municipal Golf Course. The small parking
lot that does exist will be used for emergency vehicles, meet staff, and for portable toilets. Team
busses and spectator vehicles are encouraged to park in the neighborhoods adjacent to the golf
course. There should be no parking on Winsted Street (Hwy 23) south of Hoxie Street along the
Golf Course. Parking on Hwy 23 may result in your vehicle being ticketed.
RACE SCHEDULE:
8:30 am Junior Varsity Boys Race (One division/race)
9:00 am Junior Varsity Girls Race (One division/race)
9:45 am Small School Boys Varsity Race
10:15 am Large School Boys Varsity Race
10:45 am Small School Girls Varsity Race
11:30 am Large School Girls Varsity Race
12:15 pm Junior High/Middle School Boys Race
12:40 pm Junior High/Middle School Girls Race
Awards Approximately 1:30 pm
RESTROOMS: Portable toilets will be available in the parking lot of the Spring Green
Municipal Golf Course. The screened clubhouse will not be available to runners or spectators on
the day of the meet.
PACKET AND TIMING INFORMATION PICK-UP: Coaches can pick up their team
packets beginning at 7:15 am on race day. The packets and timing information will be available
near the starting line. Lane assignments and updated course maps will be included in the packet.
COACHES MEETING: A brief coaches meeting will take place at 8:00 am near the starting
line of the race.
FLAG WHIPPING: Any runner seen purposely whipping flags into runners behind them will
be disqualified.
NO DOGS ALLOWED: No dogs are allowed on the Spring Green Municipal Golf Course,
which aligns with WIAA rules regarding dogs at events. Assist dogs are exempt from this rule.
CONCESSIONS: The River Valley Athletic Booster Club will be selling concession items. We
will large selection of food and beverages this year.
T-SHIRTS: The River Valley Cross Country Team will be selling t-shirts.
COURSE MAPS: Course maps will be in your race packet on race day. Extra maps will be
available at the golf course starter’s shed need the race starting line.
GREENS AND TEE BOXES: Please keep your runners off of the greens and tee boxes on the
golf course.
AWARDS:
Team Awards:
Plaque and 7 Medals to First and Second Place Teams in All Varsity Divisions
Plaque to Third Place Team in All Varsity Divisions
Plaque to First Junior Varsity Girl’s and Boy’s Teams (One Division for JV)
Plaque to First Junior High-Middle School Girl’s and Boy’s Teams (One Division)
Individual Awards:
Plaque to First Place Finisher All Varsity Divisions
Medals from 2 nd to 20 th Place All Varsity Divisions
Medals from 1 st to 10 th Place Junior Varsity Girl’s and Boy’s Races (One Division for JV)

Onalaska Recap, Week of 8/29, Viroqua Meet Info

ONALASKA RACE RECAP

Thanks to Channel 19 for covering cross country!

Onalaska Meet Results

The girls looked great in their first race of the year.  Everybody set a Personal Record!...  well, this was the first time we have ever run a 5k at this event.  I'd like to say a good time was had by all, but pretty much the standard answer from everyone after the race to my question of "how did it go?" was "ughhhh" or "I forgot how much it hurts!"

Congrats to:
Macey Heath, Heleyna Kammel, Emma Ehlers, Lily Herling, Cheyenne Banasik and Thea Kjos on running their first 5k!!

Congrats to:
Lakiah McCallson for setting a Personal Record 5k time today!  And guess what, it's her birthday too!  Lakiah, you better be ear to ear grinning all weekend!

Congrats to:
Alex Bruley and Tessa Edge --- today these girls ran a faster pace doing a 5k than they did at this race last year when they only ran a 4k.

Congrats to:
Sara Brekke, Alex Bruley, Sophie Leinfelder, Violet Nelson, Ally Klinglehofer and Jane Pinkowski for placing in the top 10.

Congrats to:
The Red Raiders for winning the Gale Johnson Kick-Off Meet!

Workouts for the Week of 8/29

Practice will be at Central at 3:30 this week.  

Monday: Intervals

Tuesday:  Mileage with Hills

Wednesday: Mileage

Thursday: Viroqua Race (see details below)

Friday: Mileage*

Weekend - Two runs over the weekend:  1) Each runner should do normal mileage.  In the middle or at the end of the run, do 8 bursts up a hill (at least 20 seconds).  Rest at the top of each.  Come down the hill fast as well (let your legs go - scream if you want to).  This should be done on grass - it's less pounding on the legs, and if you do fall on your face, you don't get road rash.  2)  Long, Slow, Distance run (LSD).   *We may do LSD on Friday, then 2 mileage runs over the long weekend.  

Viroqua Invitational 

Date: Thursday, September 1, 2016
Excused from class at 2:30
Bus leaves at 2:45

Location: New venue!!! ​ Vernon County Fairgrounds, Fairgrounds Road Viroqua, WI 54665

Parking: Parking will be available in the Viroqua Community Arena parking lot on Nelson Parkway. ​Automobiles will not be allowed on Fairgrounds Road. (See attachment for parking directions).

Times: 3:30 Course opens for inspection, 4:30 Boys Race, 5:15 Girls Race

Course: Boys and Girls: 5000 meters 

Awards: All runners on each team are allowed to participate in the meet and compete for medals. Medals will be awarded to the top fifteen finishers in each race and trophies will be awarded to the top boys and girls teams.

Results: Results will be posted on ​www.accuracetiming.com​ and www.viroquaxc.com​.

Spikes: Spikes are allowed and must conform to WIAA regulations.

Important Note: ​The race course crosses pavement several times.

Extra Info: Please respect the facilities at the Vernon County Fairgrounds. Portable toilets will be available.

Teams: Boscobel, Hillsboro, Holmen, LaCrosse Central, Necedah, New Lisbon, N. Crawford, Sparta, Viroqua, Wauzeka-Steuben

Questions: Scott Benzing (Head Coach): ​bensco@viroqua.k12.wi.us

Eric Anderson (Activities Director): ​anderi@viroqua.k12.wi.us

PARKING DIRECTIONS AND MAP

From the North (HWY 14):

1. Left on Fairlane Drive (Cty BB)

2. Right on Nelson Parkway

3. Parking will be in the Viroqua Community Arena lot

From the South (Main Street, HWY 14):

1. Right on Fairview Drive

2. Left on NE Ave (turns into Nelson Parkway)

3. Parking will be in the Viroqua Community Arena lot

Onalaska Results

Week of 8/22 Workouts, Onalaska Meet

This week practice starts at 7:30 sharp
Monday: mileage with some hill work
Tuesday: Intervals at CHS,
               Boys and Girls XC Potluck
               5:00 XC team member's photos taken
               5:30 Time to eat!!
               6:00 Coach Pischke and Christenson will share some words about the teams.

                -Myrick Park Shelter (where we meet for Myrick Practices)

                -Bring your own plate, utensils and drink

                -Bring a dish to share.  A-G Salad, H - P Main Dish, Q - Z Dessert.  

Wednesday: Mileage

Thursday: Threshold

Friday: Mileage

Saturday: First Race!  (See below)

Race Location: Onalaska Athletic Fields – Rider Club Road

Race Date: Saturday, August 27th

Race Schedule:  
8:30am SHARP!! – Bus Leaves from CHS

10:00am – Girls 5k Race

10:45am – Boys 5k Race

11:30am – Awards/Results

Awards: Trophy for first place team.  Medals for top ten boys and top ten girls.

Concessions/T-shirts: Both will be available at the meet.  

Bus Parking:  Parking for busses will be in the lot next to the athletic fields.      There is plenty of parking for spectators either in the lot or along Rider Club Road.

Pets/Dogs:  No pets/dogs are allowed on the course.

Gale Johnson Invite 5000 Meter Course Map:

Week Of 8/16

Monday: Mileage
Tuesday: Intervals (CHS)
Wednesday: Mileage, 9 minute
Thursday: Cross Training or Mileage and Strength
Friday: Threshold or 2 mile TT
Saturday: LSD, Pancakes, carwash (meet at coaches)

Spike Night at Grandbluff Running

The annual Cross Country Spike Night is Monday and Tuesday (22nd and 23rd) from 4-9pm at Grandbluff Running

All attendees will get 20% off in-store all night and we will have plenty of pizza, Nuun hydration and a spike personalization station for the athletes. I have attached our flyer to this email, if you would like to share it with your team.

XC Season Info

First Things First

Make sure you have signed your runner up for cross country and they have had a physical and turned the card into Lana in the main office (if this is their year for one).  There is a “Online Athletic Registration” link on the CHS home page.  Lana (789-7900) will know if your daughter needs a physical/has turned the card in. 

Practices 

August 15th - August 26 will be at 7:30 at Myrick, with the exception of Tuesday 8/16 and Tuesday 8/23.  These Tuesdays will be at Central at 7:30. 

August 29th until the end of the season, weekday practices at Central at 3:30.  

Special Dates:

Aug 15 (Mon) XC officially starts!

Aug 20 (Sat) 

- 8:30 Long run from Coach Pischke’s (633 23rd St. North)

-10:00 Pancakes at coaches

-11:00 - 3:00 Carwash Fundraiser at Abra on AutoBody and Glass Copeland Ave.

Aug 23 (Tue) Boys and Girls XC Potluck at 5:00

-Myrick Park Shelter (where we meet for Myrick Practices)

-Bring your own plate, utensils and drink

-Bring a dish to share.    

Sep 3 (Sat) Practice from Myrick, 8:30 (optional)

Sep 24 (Sat)  Practice from Coach Pischke’s 8:30. Run and then pancakes

Oct 1 (Sat) No official practice (Ocktoberfest)

Oct 8 (Sat) Practice for Varsity and potential Varsity runners.  

Meets:

Not every runner will run in every meet.  The meet times I have listed may not be the time your daughter runs.  The specifics of each meet will be posted on the blog and runners will be given a handout.  

Aug 27 (Sat) at Onalaska Omni Center. Bus leaves CHS at 8:30 Sharp!  First race is at 10:00

Sep 1 (Thur) at Vernon County Fair Grounds. Bus leave at 2:45.  First race is at 4:30

Sep 10 (Sat) at Luther College (Iowa). Bus leaves at 7:00.  First race is at 9:30

Sep 17 (Sat) at Legion Golf Course in Wausau. Bus leaves at 5:00.  First race is at 8:30.  

Sep 20 (Tue) at Holmen High School. Bus leaves at 2:30. First race is at 4:00.

Sep 29 (Thur) at Forest Hills Golf Course.  No bus, students coordinate rides.  First race at 4:25

Oct 3 (Mon) at Cedar Creek Golf Course.  Bus leaves at 3:00.  First race is at 4:25.

Oct 13 (Thur) at Maple Grove in West Salem.  Times TBD

Oct 22 (Sat) Sectionals at Wissota Golf Course in Chippewa Falls.  Times TBD

Oct 29 (Sat) State at The Ridges in Wisconsin Rapids.  Times TBD.

What Your Daughter Needs for XC

-Good Running Shoes.  I recommend getting a free running shoe analysis at Grand Bluff Running, downtown La Crosse.  The shoe brand doesn’t matter.  Each brand makes a shoe to fit your foot shape and the way it lands.    A running analysis and knowledge sales person will give you options that will help you run fast and injury free.  

-Watch. Please make sure your runner has a wrist watch with a stop watch (or Chrono) feature.  About $10 at a box store.  A GPS watch may make a great birthday/holiday gift.  They start at about $100 and go up from there.  

-Water Bottle.  Staying hydrated is important.  Runners can take the water bottle to classes to ensure they’re drinking adequate water.

-Calories. Runners burn lot of calories, so please keep on them about refueling their bodies with nutritious foods.  Fruits, vegetables and proteins are important.   

-Rest. Early to bed, early to rise makes one healthy, speedy and wise. Seriously though, these girls work hard and need to get their ZZZZZ’s. 

Blog.  Where I post pre-race, post-race and other XC information:  http://centralcrosscountry.blogspot.com/

Running Philosophy.  My goal is help each individual runner learn how to train for a 5k.  This includes running the first 2 or 3 weeks easy (Base Phase).  From there we work to increase each runner’s speed (intervals and reps), endurance (long, slow distance or LSD runs), lactic threshold (threshold runs), and power (grass and hill running, weights, core).  I strive to keep all runner’s injury free.  To do this, it is essential that runners hydrate and sleep well. If a runner feels an injury coming on, she should immediately communicate that to me and our trainer.  If a runner has a history of injury or feels an injury coming on, we can utilize cross training to maintain fitness and give the body time to heal.  

Uniforms - A racing top is provided to each runner.  Each runner needs to acquire black running shorts to race in.  

Cool Central XC Team Hoody: Runners and parents may also purchase a Central Cross Country warmup sweatshirt.  Most runners on the team have chosen to purchase this.  The sweatshirts are high quality, breathable material and made in Coon Valley for $50.  Sweatshirt order deadline (with payment made to Central Girls XC) is August 17th, 2016. 

Volunteers Needed - Central Cross Country would not be what it is without its great parent volunteers!!  At the XC Potluck on the 23rd there will be volunteer signups for:

-Spaghetti Dinner (2 nights before our big meets)

-Post Race Evening Party Hosts 

-Dick Mitchell Race Volunteers

-Conference Race Volunteers

Contact

Isaac Pischke (head coach)

ipischke@lacrossesd.org

608.317.7196

Scott Anderson (assistant coach)

ScottAndersonCC@gmail.com

608.397.9692 

1st Day of Summer Running.... a math worksheet?

No, it was extra worksheets I didn't assign, but you should have seen your daughters figuring out functions.   The girls used the back of it to write their running experience and goals for this season.

Summer Running Info

Summer Running: 

-Open to anyone

-Starts Monday, June 13^th at Myrick Park at the shelter near La Crosse St.

-Extremely valuable to your running performance and true running potential.  Your first 3 weeks of running will ease you into running.  After 3 weeks of base train we will start to modestly add some intensity.  The more weeks you have of training before the start of the season, the better shape you will be in for races. 

-Minimizes your chances of an injury during the season – Runners who put in weeks of base training before the start of the season have significantly less chance of injury. 

-Make sure to eat well and stay hydrated and get your rest.

-Some practices will be athlete-led (no coach present) to promote team building and as sometimes the coaches have professional/familial responsibilities.

-Make sure you have the right running shoes (and replace every 300 – 500 miles) 

Sport Registration and Physical

-       Please check with Ms. Beyer  to see if you need a physical or alternate year for the 2016 sports season:  lbeyer@lacrossesd.org or 789-7900.  If only an alternate year card, you will be able to complete this online with the online registration. 

-       On or after July 1^st, you may register for cross country by going to the Central High School athletics home page.  You can complete your alternate year form there too. 

Of the injuries that are obtained by running, many are created by running in the wrong shoe.  For each person, their running shoe needs are unique. Not everyone needs or should run in the most expensive cushy shoe-this can cause injury.  Grandad Bluff running offers free shoe analysis as well as a 10% discount if you mention you are a Central Cross Country runner.  They are located at 509 Main St. and their phone number is 608-782-8227. 

Save the Dates:

Thursday, July 7^th: Team Disc Golf

Thursday July 14^th: Bike to Trempealeau

Monday August 15^th: Official start of cross country.  Have your paperwork turned in. 

Isaac Pischke (head coach, contact first, please)

ipischke@lacrossesd.org

608.317.7196

Scott Anderson (assistant coach)

ScottAndersonCC@gmail.com

608.397.9692