Author: Phil Schwan

2017 Lake MS Invite Recap

Phil Schwan 2017, Race Recap
2017 Lake girls start
The 8th grade race gets under way at the Lake Invitational

Recap: As mentioned in the meet preview, the Lake Invite is a great first meet for middle school runners. It’s a flat, open course and it separates the 7th and 8th graders out instead of running everyone in one race (the only meet on our schedule that does so). Because it also lacks the intimidation of experienced high school runners and intense high school coaches roaming about the course, it’s a relatively safe environment for the new runner as well as a change for returning 8th graders to be the “big shots” at a meet. This meet is not without its challenges though: the course has changed every single year we’ve participated so we never know exactly what the route is, and the field has gotten more competitive with new schools showing up.

Our middle school team was a green bunch this year, with eight of the twelve runners competing for the very first time in a cross country meet. Three of the four veterans were on the girls team, with Kayla Gleckler matching last year’s fourth place finish with a 13:11…just seven seconds shy of her middle school record time from last year’s NWOAL Championship meet and with almost perfectly even splits. Jocelyn and Emma showed similar patience in posting near even splits for their races. Jolie took advantage of the confidence built during last season to run almost six minutes faster than her previous Lake meet. Lindy performed well in her first race with very consistent split times, and Izzy came across the line as the only returning runner to post a personal record in the first meet of the season. One effort worth calling out belongs to Trinity Clampet, who ran the entire race start to finish. For many new runners, cross country is the first time they’ve done any sustained aerobic activity and it can be a real challenge adjusting to that type of effort. Trinity showed great effort and determination in going wire-to-wire for her very first race.

For the boys, Anderson put forth a really solid run at 13:20, showing similar consistency to Kayla in running almost even splits. Inexperienced runners tend to go out much faster than they can sustain, leaving their second mile much slower, so it’s great to see middle school runners with even splits in their first meet. Isaac and Carson both put in great efforts for their first race, slowing some in the second mile but hanging on for a strong finish. Owen showed the poise of a veteran runner in overcoming an early fall in the beginning of the race and run negative splits on the way to finishing over a minute faster than last year’s time. Finishing up for the Vikings in the 7th grade race was Brayden whose enthusiasm, though it tends to make pacing a challenge early on, will in the long term likely serve to make him a relentless competitor.

Here are the results for the Middle School:

Last Name First Name Finish Place
Gleckler Kayla 13:11 4
Schuster Jocelyn 14:43 16
Majewski Emma 14:57 23
Huffman Jolie 16:56 42
Williamson Lindy 17:17 20
Barkhimer Izzy 17:49 52
Clampet Trinity 21:56 26
Tipping Anderson 13:20 26
Overfield Isaac 15:28 35
LeRoux Carson 16:02 44
Bryson Owen 17:01 61
Bull Brayden 17:51 49

Middle school cross country is about learning basics, just like any other sport. You have to learn the fundamentals before you can move on to the advanced concepts, and our middle school runners showed us that they’re off to a great start. The foundations they are building now will carry them through the rest of their running careers at Evergreen, and we’re very proud of the work they’ve put in and the well-deserved results they saw in this first meet.

Full Event Results are available on Baumspage.

Up Next: After a short turnaround, the middle school runners competed at the Defiance Early Bird Open. Recap coming soon!

Defiance Early Bird Invitational Info

Phil Schwan 2017, Race Info
2016 Defiance Ashley Katie
Ashley and Katie work together through the first mile at Defiance

Defiance Early Bird Open Sat. 8/26 (High School & Middle School)

Results available at http://www.baumspage.com/cc/ccframe.php?path=./defiance/2017

Course maps:

Defiance High School Course

Defiance Middle School Course

Camp Lakota
2180 Ginter Road
Defiance, OH 43512

6:30am – Bus leaves from High School (est. arrival 7:45am)
9:00am – HS boys race
9:45am – HS girls race
10:30pm – MS boys race
11:00am – MS girls race
1:00pm – Estimated return time

Meet Notes – This is a fairly challenging course, but a great example of what cross country is all about. The high school runners get a fairly flat first mile before running down “The Hill” and into the trail portion (the Middle School just goes right down the hill).  The second mile of the course is different this year; there is still the moderate second hill, but instead of looping all the way around the lake in the woods, it turns back and runs along the front side. The benefit is primarily for spectators in that you don’t have to go all the way back to the far side of the lake for the 2-mile mark (it should be roughly near the boathouse).  The course loops back to head up “The Hill” before turning to the finish.  From a spectator standpoint, the start, mile mark and finish are all right in the same area, with “The Hill” being only a short walk away.

*There will be concessions available. However, we ask that athletes have a healthy breakfast that morning and NOT eat concession food until after they have competed. We will have healthy snacks provided by parents; athletes are strongly encouraged to partake of these after competing.

Lake MS Invitational Info

Phil Schwan 2017, Race Info

Lake Middle School Invitational Thu. 8/24 (Middle School only)

Course map*:

image.png

*Note – course map based on the 2016 meet. They’ve been known to change it, so we’ll update it if we get new information.

Lake Middle School
28100 Lemoyne Road
Millbury, OH 43447

3:00pm – Bus leaves from Middle School (est. arrival 4:00pm)

5:00pm – First race (assume a race kicking off every 30 minutes or so)

8:00pm – Estimated return time

Meet Notes – This is a unique one for the Middle School runners as they run 7th grade and 8th grade separately, so the new 7th grade runners are a little more relaxed not having to compete directly against the 8th graders.  It’s a moderately fast course that starts just outside the track and ends at the start/finish line on the track.  The map provided is an approximation of the route, which has changed slightly over the years. The mile mark is on the south side of the school, and they hit the mile as they’re coming back across it.  If you walk fast, you can get from the start line by the field house across the parking lots to the mile mark before the runners, and get back across the parking lot to see them finish on the track (although you may question who’s getting the better workout if you’re trying to beat the frontrunners).

**There will be concessions available. However, we ask that athletes have a healthy lunch and NOT eat concession food until after they have competed. We will have healthy snacks provided by parents; athletes are strongly encouraged to partake of these before and after competing.

Schedule for First Week of School

Phil Schwan 2017

Here we are, ready for the start of the school year!  If anything, our runners should have a little easier transition this year as those who went to camp have already been up and running by 7am for three weeks now Smile

Just a reminder that as of the start of school all athletes should change in the locker rooms (not the restrooms), and your stuff can be stored in Coach Cymbolin’s room during practice. If this changes going forward we will be sure to let you know.

Here’s the schedule for this week (all runs at the high school):

Monday 8/14 7:00 am – Long run (nine miles for the longest group)

Tuesday 8/15 7:00am – Easy recovery run

Wednesday 8/16 3:00pm – Moderate run

Thursday 8/17 3:00pm – Speed work on the track

Friday 8/18 TBD – Team fun day. Will either be games after school or a team movie night in the evening. Details to come soon.

Possibility we may swap Wed/Thu workouts depending on schedules. Don’t forget to hydrate well this week, especially since we’re shifting to afternoon workouts where it promises to be a little warmer than our morning runs!

Viking XC Summer Camp Info

Phil Schwan 2017

image

As part of our continued work in building the Evergreen Cross Country program, we are holding our inaugural Viking XC Summer Camp this year.  High school athletes will be leaving Evergreen High School on July 25 at 7:00 am and will be traveling to Pokagon State Park by bus. We will be returning to the high school around 7:00 pm on July 27. The cost for camp will be $30 per runner. If you collected pledges for the car wash last year, your fee will be adjusted (Coach Hesson will be letting individuals know).

The goals for camp include:

  1. To strengthen your relationship with your teammates and coaches.
  2. To establish a foundation of training for the upcoming season.
  3. To learn things you may have not known about yourself.
  4. To both have fun and train in a relaxed environment outside of your home.
  5. To be safe in everything you do.
  6. To set goals for your upcoming season.
  7. To learn to work together as a team.


What to bring to camp:

  • Sleeping bag/pillow
  • Bug spray/sunscreen
  • Toothbrush/toothpaste
  • Shampoo/soap
  • Sandals/flipflops (shower and hanging out)
  • Running Shoes
  • Beach Towel/Bathing Towel
  • Running clothes (x6 runs)
  • Casual clothes (x3 days)
  • Swimsuit
  • Lawn Chair
  • Flashlight
  • Bicycle (bring to HS)


Paperwork Needed (Coach Hesson has paper copies or you can print an electronic copy via the links below)


*We are in need of at least 3 parent chaperones! Primary responsibilities will be to assist with meals and help ensure athletes are safe and accounted for. If you are interested let Coach Hesson or Coach Schwan know. If you are interested in bringing your family to camp, you may call Pokagon to reserve a camp spot. Contact Coach Hesson or Coach Schwan for the campsites the team is using.

Both coaches and athletes are very excited for this opportunity to improve our team and strengthen our program. If you have any questions, comments or suggestions, please don’t hesitate to reach out to Coach Hesson or Coach Schwan.

GO VIKINGS!

2017 Cross Country Info

Phil Schwan 2017, General Info

2016 Defiance HS girls huddle 2

As a follow up to two great meetings for those interested in middle school or high school cross country, this post contains important information for this summer and the upcoming fall season.

Communications

As before, this website should be considered the primary source for all information related to the cross country program.  We have a variety of means for notifying everyone of new information, but when in doubt always check the website.  Our preferred means of notification will be text alerts via the Remind service.  Please text @vikingxc to 81010 to sign up.  If we have last minute changes to times or locations, or important events or deadlines approaching, we will send text alerts out so please be sure to sign up.

Summer Training

The official cross country season lasts from the beginning of August to roughly the end of October.  As with any sport, runners will see better success by working on their own outside of that season. For more information on this, see the post on the Viking XC Four Phase Training Approach. Any group runs or events prior to the beginning of August are completely voluntary and simply provide a opportunities for participants to spend time with other runners in a group setting.  Suggestions for workouts will be given that line up with the first two phases of training, but these are guidelines and not mandatory.  Anyone is welcome to join, regardless of age, ability or sport.

Open runs start Sunday June 4th at Metamora Community Park. We will be hosting runs at the following times:

  • Sundays at 7:30 p.m. at Metamora Community Park
  • Tuesdays at 9:00 a.m. at Lyons Park
  • Thursdays at 7:30 p.m. at Metamora Community Park

Locations are subject to change, and any changes will be sent out via Remind and posted on the Facebook group.

Mileage Logging

Logging mileage has multiple benefits, including tracking weekly mileage to make sure you’re not ramping up too quickly and setting the stage for injury. This year, we’re introducing a new tool to help with this: Running2win.com.  It’s free to sign up, and you can search for “Viking XC” and join the team. You can track mileage and time, enter notes, and see reports of weekly progress.  If you have a Garmin, you can even set up Garmin Connect to automatically upload your runs to the site!

Tracking mileage is particularly important this summer because of…

High School XC Camp

Cross country camp is meant to be a chance for runners to get a more immersive experience in preparation for the season.  We’ll be running workouts, learning about several aspects of running (training and tactics, diet, cross training, recovery, injury prevention and treatment, etc.), team building games, and a chance to just hang out and have some fun with your teammates.  Because of the level of workouts involved, participants are required to have been running a minimum of three consistent weeks prior to July 25.  Consistent means running at least 15 miles per week for three consecutive weeks.  This requirement is first and foremost to help prevent injuries, and anyone attending camp must provide a log signed by a parent.

Camp is tentatively scheduled for Tuesday July 25th through Thursday July 27th at Pokagon State Park in Indiana. More details will be posted and sent out in the coming weeks as plans are finalized.

Team Bonding

Throughout the summer, we try to do events such as ice cream runs, movie nights, bike rides, swim parties, etc. as a chance for runners to spend time together having fun.  These events are 100% optional and will be communicated via social media, so keep an eye out for more info!

Schedule

Here is the tentative meet schedule for the 2017 season:

8/24 – Lake Middle School Invitational (MS)

8/26 – Defiance Early Bird (MS/HS)

9/2 – Otsego (HS)

9/9 – Tiffin (HS)/Archbold (MS)

9/12 – NWOAL Preview (MS/HS)

9/16 – Ottawa Glandorf (HS)/Fayette (MS)

9/23 – Widewater (MS/HS)

10/7 – Hudson (MS/HS)

10/14 – NWOAL (MS/HS)

10/21 – Districts (HS)

10/28 – Regionals (HS)

We’re looking forward to continuing to build on last season’s successes and strive towards our goal of helping each runner reach their individual potential.  Please contact the coaches if you have any questions!

 

Info Meeting for High School

Phil Schwan 2017, General Info

2016 Clay HS girls start-crop

Summer is almost here, and that means it’s time to run!  The info meeting for the Evergreen High School Cross Country program will be held Tuesday, May 16th in the high school cafeteria during enrichment.  Included will be important details and requirements for summer camp, info about the summer running program, and a tentative meet schedule for the fall season.  All students interested in running, even for basic fitness or conditioning for other sports, are encouraged to attend.

Info Meeting for Middle School

Phil Schwan 2017, General Info

2016 NWOAL Kayla Kennedy

There will be an informational meeting on Thursday May 4th for those interested in Evergreen Middle School Cross Country. The meeting will be held in the high school cafeteria during the enrichment period.  Information will include an overview of what cross country is, a tentative meet schedule for the 2017 season, and information about summer running. Everyone is welcome to attend (even if you just want to run this summer to get in shape or are not sure about running in the fall)!

2016 XC Gift Guide

Phil Schwan 2016, General Info

2016-districts-jared

Each year, we have new athletes joining the ranks of Evergreen Vikings Cross Country, and that means new parents who may not be familiar with some of the gear commonly involved with the sport.  With the Christmas season approaching, we thought we would provide this Holiday Gift Guide with some ideas for what to get the runner in your house. Note that these are merely suggestions, not team requirements, and the links provided are likewise simply examples of the items so feel free to shop around for the best deals. Also, for any clothing items intended for races please refer to the OHSAA Uniform Regulations to be sure they meet the color and logo requirements. Our team policy for shirts and tights under the racing uniform is all black.

Knit gloves – During the latter part of the season, it seems you can never have too many pairs of knit gloves. Few of the runners actually wear them during races, but they’re very useful for pre-race and for training runs in October.

Running Hats/Headbands – The 2016 season ended up avoiding any really cold weather, but typically the last several weeks feature lots of chilly runs. There are a variety of options, from ballcap style to beanies to headbands with ponytail holes in the back.  You can find them just about anywhere you find fitness wear.

Running/Compression Socks – Another thing that takes a lot of wear and tear.  Running socks tend to be more breathable than regular cotton socks and can actually help avoid blisters and promote foot stability.

Runner’s World subscription – Runner’s World is a great all around magazine dedicated to the sport. Lots of interesting articles and tips.

RoadID – Excellent safety accessory for those of us who run out on the road regularly. There are several options, including flexband style (think Livestrong) and velcro.  The RoadID basically contains important emergency contact and medical info for the runner. Very highly recommended.

Reflective Running Vest – In our district, very little of our running is done on sidewalks. We run the roads, and sometimes we run closer to dawn or dusk. Reflective gear is always a good idea.

Pepper Spray – Another safety-oriented gift for those long runs out on the country roads. The linked product includes a velcro band to make it easy to hold while running.

Body Glide – Friction is bad. Long runs involve a lot of friction…think inner thigh and chest area. We’ll leave it at that.

Personalized Swag – Always fun to get personalized gear, and this site focuses specifically on running-oriented gifts.

Watch/Stopwatch – While not absolutely required, it is highly recommended runners have some sort of stopwatch to be able to time repetitions and intervals during workouts. It can be as simple as just a wristwatch with a timer function, or a stopwatch like the one linked that has multi-lap recall. It doesn’t matter if it’s $5 or $50 as long as it has a stopwatch function (some of the athletes even use their phones). The bonus is that they are legal to wear during races.

Compression Sleeves (Leg) – These can be very useful for treating or avoiding shin splints. Shin splints are typically caused by trying to run too hard (or too much) too quickly, and while we structure our training to minimize

Foam Rollers – “I’m SO SORE.” Post-run and post-race fatigue are a hallmark of XC training, and foam rollers can provide an excellent tool for improving recovery and flexibility (see here for a quick example of exercises). Amazon has a wide selection, or you can check with the local running shops.

Training Journal – As distance runners, we can put in a LOT of miles in a season. One of the best tools for improving over time is also one of the most simple: a journal.  Keeping track of runs not only has practical applications in terms of measuring total miles per week, but also mental applications by serving as a means of accountability. It is also very rewarding to be able to look back at past workouts and see progression, and useful to know practical things like a sweatshirt with a compression shirt underneath is too much for a 55F day.

Cold Weather Clothes – Again, during the cooler fall days or early spring days, and especially over the winter, layers are a must. Base layer clothing like long-sleeve compression shirts (think “Under Armor” style) and tights will get a lot of use, and outer layers like track suits, running jackets and windbreaker pants can address a variety of conditions.

Distance Spikes – The terrain we race on is varied and challenging. As with a stopwatch, while not a required piece of equipment a good set of spikes makes a world of difference in high school cross country.  The great thing is that these spikes also work for track, and unlike regular running shoes they’re only worn for races and thus tend to last more than just one season.  Sprinter spikes tend to have a lot of plastic and “nubs” all over the forefoot, where distance spikes tend to have more of a waffle sole with removable recessed spikes. Sets of spikes (or even individual spikes) can be purchased and swapped out according to the conditions (ex – 1/8″ for track vs 3/8″ for a muddy XC course), and they can even be taken out completely to serve as racing flats for a road race.  These shoes tend to be lighter and narrower than regular trainers, so it’s a good idea to get the athlete fitted for them at a running store even if you end up purchasing online.

Training Shoes – This is THE single most important piece of equipment for a runner, and not all shoes are created equal.  Literally all that comes between the runner and the road is the pair of shoes on their feet, and those shoes take a pounding.  Every runner is different, so it’s important to get a pair of shoes that fit properly and provide the right combination of comfort and stability.  While inserts can be a good idea in some cases (especially if you have overpronation because of flat feet and have sports orthotics from your podiatrist), running shoes are designed to provide adequate cushioning and stability for normal running.  Expect to get roughly 300-500 miles out of a pair of running shoes, and it’s recommended that they be used only for running and not for daily wear if possible.  As with the spikes, it’s a good idea to get your athlete fitted for shoes at a running store. A good pair of running shoes will run anywhere from $65 to $115+ depending on what fits best and where you purchase. Ask the coaches if you have any questions.

GPS Watch – One of the most useful training tools to come on the scene in the past ten years is wide availability of GPS watches, and with that wide availability has been a reduction in price for basic models.  The key features that are great for high school runners are total time, total distance, and current average pace.  The last is tremendously useful for mile repeats when you’re trying to hit a target pace and aren’t on the track where the math is easy.  Some function purely as a running watch, others like the Garmin Forerunner 230 can also serve as a daily wristwatch, connect to heart rate monitors, and can even synchronize with a smartphone app.  You can check out the DCRainmaker site for buying guides and great product reviews, and feel free to ask Coach Schwan if you have any questions.

Happy running!

Regional Meet Recap

Phil Schwan 2016, Race Recap

2016-regionals-signs

Recap: All good things must come to an end, and so our 2016 Cross Country season wrapped up with the girls team competing at the Regional Championship meet in Tiffin. This was a tremendous experience for the girls in so many ways, even though the race itself wasn’t quite what we had hoped.

The day started off with a great send off, including a riotous rendition of the Evergreen Fight Song by the High School Girls Basketball team.  The girls all got flowers and balloons, and supporters lined the walkway from the school to the bus. There were also signs lining County Road 6, wishing the girls well as the bus departed for Tiffin.

Once the team arrived at Tiffin and got settled, we were able to take in the atmosphere a bit.  It certainly helped to have the HS boys team along as it kept the mood light and made it seem a little more like any other meet, and there were several siblings, Middle School runners and other classmates who joined them.  The team had a decent amount of time to walk most of the course, and as they were jogging the final 1000 meters for warm-up they got a great surprise seeing several Evergreen upperclassmen who drove all the way to Tiffin to cheer them on (the excitement led them to finish their warm up a little faster than normal).

The race itself was almost overwhelming. After watching the Division 2 and Division 1 boys races (which featured only twelve and seven teams, respectively), seeing 22 teams and over 170 total runners line up and sprint across the opening field was quite the sight.  Because this was the first time we had ever run this course, it was difficult to know how much the course actually affected the times.  From what we heard from other coaches and runners, times overall were slower than expected, and everyone’s pretty confident the weather actually played a part. With the unexpectedly warm temperatures, it seemed the air was just a little thicker than usual; so much so that an alarming number of runners were collapsing in the final 100 meters of the race.  A significant hill in the final mile of the race certainly didn’t help matters either.

Regardless, the Lady Vikes ran with guts and persistence, and they represented Evergreen at the Regional Championship for the first time since 2007.  As a team, they finished at the back of the pack…but with the experience and hunger this season has inspired, I don’t think any of us will be surprised to see that improve next season.

Here are the results for the High School:

Last Name First Name Finish Place
Fritsch Heidi 25:28 166
Fritsch Katie 25:00 158
Garlick Ashley 24:47 154
Kelbold Hannah 28:44 174
McCormick Alexis DNF
Schwan Sarah 21:23 64
Welch Trinity 23:03 118

This was a tremendous experience for our high school runners, and a great way to close out the season.  As we head into the off season, things may be a bit quieter on this site, but we’ll try to keep information up to date here as needed.  Congratulations to all of our Evergreen Viking Cross Country runners on an excellent season!

Full Event Results are available on Baumspage.