The 2011 Season is now officially over! For those going onto other sports I wish you the best of luck in the upcoming seasons. Whether you are continuing your athletic endeavors, or taking a much needed break, myself and Coach Chizmar thank you for your efforts this season. The girls finished 18th at the State Meet, but what is impressive is that all 5 scorers are possible returnees next year. I hope the team is once again graced with your presence in the 2012 season.
As many of you know I will no longer be coaching the distance runners in track and, depending on what happens with regions alignment this spring, may have coached my last cross country team at Evans. I have decided to take a much needed mental health break to recharge my batteries and assess the new challenges that await discovering. Everyone will know my final decision by spring.
The Cross Country banquet will take place after Thanksgiving break. I have yet to set the time or location. Keep checking the web for that information.
ALL UNIFORMS, TO INCLUDE TOPS, GOLD SHORTS AND SWEAT PANTS SHOULD BE TURN IN BY THIS WEEK. THIS INCLUDES JV ATHLETES! Turn them into the guidance office.
A heartfelt congratulations to the girls team for defying the odds and placing 2nd in the Regions Championship for the 8th consecutive year! This was, by far, the BEST TEAM EFFORT given this year. Every athlete ran their hearts out. The many course PR's attest to that. You ladies certainly deserve the right to go to State. I am so proud of you...GREAT JOB!
The Boys season ended on what I consider a disappointing note. I know that for us to have had a chance everyone had to run their best. And although there were a few who ran exceeding well, it was not enough to overcome the ones who did not. That's why this is a TEAM sport! Interesting enough, had key athletes hit the times that were discussed at the pre-race meeting the day before, we would be taking the boys to Carrollton as well. Unfortunately, that did not happen. Hopefully, next years returnees will learn from this and get more focused and serious about their work ethic and commitment to this sport.
Weekly Workout Schedule - STATE WEEK
Week 14 - October 31 to November 5
Phase 3 - Peak Phase Training
The final phase! Lasts anywhere from 2 to 4 weeks, and is the most fun. Speed is the rule here, the number of interval repetitions will decrease as will overall distance for the week. The split times needed to hit will also be faster and recovery period will be shorter. In general, these workouts will last about 30 minutes. Quick and Hard...also is geared on getting everyone healthy towards Regions and State. The hay is already in the barn...time to let the horses run!
Girls
Monday - 3 miles (RED LINE TRAINING) - 3:15 at Evans High School
Tuesday - 4 miles (Easy) - 3:15 at Bartrum Trail
Wednesday - 3 miles (Fast 400's) - 3:15 at EHS Track
Thursday - 3 miles (Easy) - 3:15 at Evans Track
Friday - 2 miles (Travel Day - Jog Course) - Carrollton
Saturday - 5 miles (STATE 4 AAAA CHAMPIONSHIP RACE) - 3:00 PM - Carrollton
Sunday - Season's Over!
Weekly Workout Schedule - REGIONS WEEK
Week 13 - October 24 to October 30
Phase 3 - Peak Phase Training
The final phase! Lasts anywhere from 2 to 4 weeks, and is the most fun. Speed is the rule here, the number of interval repetitions will decrease as will overall distance for the week. The split times needed to hit will also be faster and recovery period will be shorter. In general, these workouts will last about 30 minutes. Quick and Hard...also is geared on getting everyone healthy towards Regions and State. The hay is already in the barn...time to let the horses run!
Boys
Monday - 4 miles (RED LINE TRAINING)- 3:15 at Evans Track
Tuesday - 6 miles (Moderate/Easy) - 3:15 at Blanchard Woods Park
Wednesday - 3 miles (Intervals) - 3:15 at Evans Track
Thursday - 5 miles (Moderate/Easy) - 3:15 at Savannah Rapids Pavilion
Friday - 2 miles (Pre Race) - 3:15 at Evans Track
Saturday - 5 miles (REGIONS RACE) - 2:30 PM at Blanchard Woods Park
Sunday - OFF
Total Miles - 25 miles
Girls
Monday - 3 miles (RED LINE TRAINING) - 3:15 at Evans Track
Tuesday - 4.5 miles (Moderate/Easy)- 3:15 at Blanchard Woods Park
Wednesday - 3 miles (Intervals) - 3:15 at Evans Track
Thursday - 4 miles (Moderate/Easy) - 3:15 at Savannah Rapids Pavilion
Friday - 2 miles (Pre Race) - 3:15 at Evans Track
Saturday - 5 miles (REGIONS RACE) - 3:00 at Blanchard Woods Park
Sunday - OFF
Weekly Workout Schedule
Week 12 - October 17 to October 23
Phase 3 - Peak Phase Training
The final phase! Lasts anywhere from 2 to 4 weeks, and is the most fun. Speed is the rule here, the number of interval repetitions will decrease as will overall distance for the week. The split times needed to hit will also be faster and recovery period will be shorter. In general, these workouts will last about 30 minutes. Quick and Hard...also is geared on getting everyone healthy towards Regions and State. The hay is already in the barn...time to let the horses run!
Boys
Monday - 6 miles (RED LINE TRAINING)- 3:15 at the EHS Track
Tuesday - 7 miles (Easy) - 3:15 at Blanchard Woods Park
Wednesday - 4 miles (Surging 400's) - 3:15 on the EHS Track
Thursday - 6 miles (Moderate/Easy) - 3:15 on the EHS Track
Friday - 4 miles (Thresholds) - 3:15 on the EHS Track
Saturday - 5 miles (Moderate/Easy) - 9:00 at Savannah Rapids Pavilion
Sunday - OFF
Total Miles - 32 miles
Girls
Monday - 5 miles (RED LINE TRAINING) - 3:15 at the EHS Track
Tuesday - 5 miles (Easy) - 3:00 at Blanchard Woods Park
Wednesday - 4 miles (Surging 400's) - 3:15 on the EHS Track
Thursday - 5 miles (Moderate/Easy) - 3:15 on the EHS Track
Friday - 4 miles (Thresholds) - 3:15 on the EHS Track
Saturday - 4 miles (Moderate/Easy) - 9:00 at Savannah Rapids Pavilion
Sunday - OFF
Congratulations to the "B" Group athletes who have completed their season. Many of them ran considerably better in their final race of the year at Blanchard Woods Park. Nice Job. With the exception of a select few, your season is now over. I am going to ask that you please do not report to practice since there is no practice for you. Our focus now is in training the "A" Group athletes to get them in shape for the biggest race of the year...REGIONS. We simply cannot do that when everyone else continues to show. You may turn in your uniform singlet to me in the guidance office.
Listed below are the athletes who will be training with the "A" Group beginning Monday. For some, this will be their last week. For others they will continue to train up until the Regions Championships.
Boys:
Jiva Fein
Daniel Hubbard
Austin Ramos
Michael Clancy
Mason Zange
Jacob Siu
Lance Thigpen
Nicholas Perry
Jesse Ibarra
Justin Weegar
Girls:
Taylor Stubblefield
Jackie Ramos
Briana Jackson
Ashley Fischer
Georgie Latremouille
Jasmine Stone
Amanda McNall
Autumn Johnson
These are the people who I am taking to Coach Wood this weekend. If your name is not on the roster, there is a reason for it. Assess what you have done this season, (Attendance, Time and Work Ethic) and adjust so you would make the coach want to take you next year.
Congratulations also goes out to Justin Weegar for breaking the school record at the Asics Invitational. Officially he ran a 16:38.92 to eclipse the old record of 16:43. Great Job!
I purposely ran both teams in the Championship races to give them a dose of reality. Our boys finished 14th out of 19 teams while our girls came in 17 out of 19 teams. Times were a mixed bag. Some ran great...others did not. We have to change that and max out our effort at Regions. Everyone needs to contribute!
Practice on Monday is at the rapids at 3:30. Bring your racing shoes for Red Line training on Tuesday.
Weekly Workout Schedule
Week 11 - Oct 10 to Oct 16
Phase 2 - Interval Training
This is the 2nd phase of training and will last around 8 weeks. We will continue to build the distance base while, at the same time, work on building the speed needed to run a fast race. Intervals will work on developing your anaerobic and physical strength. Your mileage will continue to increase as we move through this phase. We will always have at least a 1 mile warm-up and a 1 mile cool-down on the day that interval workouts are scheduled. Pacing for distance recovery runs will be moderate to easy.
Boys
Monday - 8 miles (Moderate) - 3:15 PM at Savannah Rapids Pavilion
Tuesday - 7 miles (Red Line Training) - 3:15 PM at Blanchard Woods Park
Wednesday - 6 miles (Moderate) - 3:15 PM on the EHS Track
Thursday - 6 miles (Surging 400's) - 3:15 PM at EHS Track
Friday - 4 miles (Pre Race) - 3:15 PM on the EHS Track
Saturday - 5 miles (Race Day) - 12:00 PM at Coach Wood Invitational
Sunday - OFF or 3 miles (Easy)
Total Miles - 36 - 39 miles
Girls
Monday - 7 miles (Moderate) - 3:15 PM at Savannah Rapids Pavilion
Tuesday - 6 miles (Red Line Training) - 3:15 PM at Blanchard Woods Park
Wednesday - 5 miles (Moderate) - 3:15 PM on the EHS Track
Thursday - 6 miles (Surging 400's) - 3:15 PM at EHS Track
Friday - 3 miles (Pre Race) - 3:15 PM on the EHS Track
Saturday - 5 miles (Race Day) - 12:30 PM at Coach Wood Invitational
Sunday - OFF or 3 miles (Easy)
These past 2 weeks have really taken a toll on Coach Chizmar and Myself. Without getting into too much detail on this public website, we were both blown away by the selfish actions of some who placed their own personal gain over what is the right thing to do. Never in my coaching career have I ever run across this...and it hurts deeply. I would like to think that the trust I have in my athletes still exists, but time will tell.
This is the last week for the "B" group. Their final race of the year is this weekend at Blanchard Woods Park. In light of everything that has transpired I have decided to cancel the meet in late October and will instead focus on training the "A" group athletes in preparation for Regions. We have a tremendous amount of work to do. Much of the training will be lower mileage but at a much faster pace. Be prepared to suffer.
It is now time to take this seriously. The distractions of IronMan 70.3 and Homecoming week are behind us. YOU NEED TO BE AT EVERY PRACTICE and I mean EVERY practice. If you made a commitment to be here then this is where you should be. Here is the definition:
com·mit·ment [kuh-mit-muhnt] Show IPA
noun
1. the act of committing.
2. the state of being committed.
3. the act of committing, pledging, or engaging oneself.
4. a pledge or promise; obligation: We have made a commitment to pay our bills on time.
5. engagement; involvement: They have a sincere commitment to religion.
Weekly Workout Schedule
Week 10 - Oct 3 to Oct 9
Phase 2 - Interval Training
This is the 2nd phase of training and will last around 8 weeks. We will continue to build the distance base while, at the same time, work on building the speed needed to run a fast race. Intervals will work on developing your anaerobic and physical strength. Your mileage will continue to increase as we move through this phase. We will always have at least a 1 mile warm-up and a 1 mile cool-down on the day that interval workouts are scheduled. Pacing for distance recovery runs will be moderate to easy.
Boys
Monday - 4 miles (HARD TEMPO) - 3:15 PM at Savannah Rapids Pavilion
Tuesday - 8 miles (Mixture) - 3:15 PM at EHS
Wednesday - 6 miles (Intervals) - 3:15 PM on the EHS Track
Thursday - 7 miles (Moderate) - 3:15 PM at EHS
Friday - 3 miles (Pre Race) - 3:15 PM at EHS
Saturday - 7 miles (Race Day) - 8:00 AM at Whitesburg GA OR Blanchard Woods Park
Sunday - OFF or 3 miles (Easy)
Total Miles - 35 - 38 miles
Girls
Monday - 3 miles (HARD TEMPO) - 3:15 PM at Savannah Rapids Pavilion
Tuesday - 7 miles (Mixture) - 3:15 PM at EHS
Wednesday - 5 miles (Intervals) - 3:15 PM on the EHS Track
Thursday - 6 miles (Moderate) - 3:15 PM at EHS
Friday - 2 miles (Pre Race) - 3:15 PM at EHS
Saturday - 6 miles (Race Day) - 8:00 AM at Whitesburg GA OR Blanchard Woods Park
Sunday - OFF or 3 miles (Easy)
