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