T.C. WEST TITANS

Runaway Hen Snowshoe Scamper 2/25

2012-01-30T09:45:00.002-05:00

Hello Titans,Boys and Girls Track and CC are putting on another fundraiser on Saturday 2/25. Please mark your calendars. Your assistance will be needed from 8:30am to Noon that day. We have partnered with Endurance Evolution and Brengman Bros Crain Hill Vineyards to put on a snowshoe race.We will need some athletes to volunteer, but most importantly, we need to get participants signed up!Click Here for Details.Thanks,Coach

Bigfoot Boogie -- Thanks

2012-01-30T09:43:00.001-05:00

Hello All,To those that took the time to come out to Timber Ridge and help at the Bigfoot Boogie Snowshoe race, we thank you.It was a successful event and Running Fit will be paying us for our volunteer assistance.Coach

Next Up: Frozen Foot Race

2012-01-09T10:48:00.000-05:00

Hello Everyone,As was mentioned at the last team meeting, the next fundraiser will be the 5 mile run-a-thon (okay, jog-a-thon) at the TC Track Club Frozen Foot Race. The Frozen Foot race is an annual TC winter tradition.We have secured reduced entry fees for all West runners for the purposes of conducting our jog-a-thon. Entry forms must be completed and signed and turned in to one of the Coaches or at Running Fit. Then you need to go out and get sponsors for your run/jog/walk. For example: Dad pledges $2/mile for Suzy to run/jog/walk all 5 miles. Total $10. The goal is for each West athletes to make at least $50. You should be able to get $100 with a little effort! If just 30 boys and 30 girls participate, that would be 60 athletes and if we average $70 each, that would be over $4,000.The run is held on Saturday morning January 21 at Eastern Elementary. Details here.You all NEED to be there! We need help in raising $30,000 to get to our goal and achieve the matching funds from the TC Track Club. If you have any questions, call, text, or email one of the coaches.Go West!!Coach

Fundraiser Time! -- Jingle Bell Run

2011-12-09T11:34:00.001-05:00

Hello Ladies,We are looking for 8 athletes to volunteer at the Annual Jingle Bell run.Please contact one of the Coaches and let them know if you can help. Those not helping should sign up and run. It is a fun, family non-timed event. Next Sunday December 18th. We need the volunteers to report by 5:00pm to the Park Place Dome.See the entry form and event details here: Jingle Bell RunThank you for your help!Coach

Rules of Running

2011-12-09T11:13:00.001-05:00

Hello Team,A few notes about running rules and safety:1. Run against traffic2. Wear bright colored clothing when running in the winter3. Please look both ways when crossing the street4. DO NOT RUN ON PRIVATE PRIVATE PROPERTYGlad to hear that many of you are getting out there and running! Please be smart and respectful.Go TITANS!Coach

Congratulations Rachael!

2011-12-04T21:29:00.001-05:00

One more award for Rachael to cap off an excellent senior cross country season...She was named 2nd Team All Region by the Traverse City Record Eagle. Nice work!

Girls Track & Field Information Meeting

2011-11-29T07:01:00.001-05:00

Hello Potential Titan Tracksters,Now that fall sports have completed and the second trimester is upon us, it is time for our first of three winter track meetings. For any girls who may be interested in joining the track and field team this spring, we will hold a brief meeting this Thursday December 1st at 3:15pm in the Athletic Commons.The purpose of this meeting is to provide a general overview: what is track? Why you should join? What can you do to prepare yourself in the off-season?Bring a friend! We hope to see you there!

Turkey Trot?

2011-11-17T15:11:00.001-05:00

For anyone interested in getting out the door for a fun run on Thanksgiving, consider the local Turkey Trot on Thanksgiving Day at 9:00am. You can run either a 5k or a 5 mile.Register here

21st Place Division I - State Finals

2011-11-08T12:02:00.000-05:00

Congratulations on the conclusion of a very successful season!

2nd place Big North Conference
2nd place Regional Finals
21st place MHSAA Division I State Finals

Rachael and Marcy (by virtue of finishing in top half of the state meet and having over a 3.8 GPA) are both name Academic All State. Congrats!

Quinn sets the freshman record for 5k cross country with a 19:21.2 at the Regional Meet at Delta College.

Rachael, Marcy, Quinn and Clancey all made the Titan Top Ten All-Time List.

Rachael and Marcy were both first team all conference.

Remember that all Varsity, JV and other special awards will be handed out at the Banquet on Wednesday November 9th at 5:15pm at Boone's Long Lake Inn.

Go Titans!

Coach Houghton

Regional Week

2011-10-26T15:04:00.001-04:00

I realize that with the parent emails this year, I have been less apt to update the old blog. Anyhow, here it is:

ITS REGIONAL WEEK.

Saturday October 29th at Delta College. Girls run at 10:30am. Be there!

Go Titans.

Coach

Week of 9/26

2011-09-27T13:44:00.001-04:00

Hello All,

The season is moving right along. We are making great progress. The girls placed 9th this past weekend at the prestigious Jackson Invite out of 22 Division I teams. Rachael, Marcy, Clancey and Quinn all placed in the top 50 to lead the team. Jacqueline, Hannah S, and Amanda all had nice performances as well to round out the Varsity. On Friday evening the JV ran excellent! Corrinne, Allysa and Haley (all freshman) were the first three across the line. We had a total of 14 runners under 23 minutes. Nice work!

No races this week. Practice 9/27 at Silver Lake Park and Thursday 9/29 at West Middle School.

Next week is Homecoming Week, plus we have two races!

Go West!

Coach

Week #5 - is this possible?

2011-09-09T09:24:00.000-04:00

Cross country is flying along as usual!

Friday 9/9 - Pasta Party at the Hawke's

Saturday 9/10 - Charlevoix Mud Run 6:30 departure
Two separate races, 11/12 and 9/10

Don't forget, please turn in your money for team gear. We will be handing that out next week. (Checks payable to TC West Athletic Boosters)

Thanks,
Coach

Week #3 Updates

2011-08-24T12:58:00.000-04:00

Great start to the 2011 Season!

We ran our time trial on Tuesday at practice and the following runners will represent West as the Varsity on Saturday at Benzie: Marcy, Rachael, Clancey, Quinn, Hannah S, Iesha and Tamara.

We continue to get new runners out for cross country and hope to add a few more in coming days. If you know someone who could/should be running, please give them a call/text/email...

Team pictures will be Monday August 29th at 8:00am at West End Beach. (Practice to follow, we will be done around 10:00am)

There will be a team potluck style continental breakfast at Darrow Park at 9:40am this Friday after practice.

As soon as results are available for Benzie, I will post them.

Parents please make sure you are on my list and getting the weekly email.

Thanks. Go Titans.

Coach

Cross Country Week #1

2011-08-09T13:07:00.000-04:00

Hi Athletes and Parents,

The 2011 Season is upon us! Here is the expected schedule for week #1.(All practices held at the former Veteran's Park by Bayview Wesleyan Church on Bay Street at 8:00am)

Mon 8/8 - 45 (A) optional
Tue 8/9 - 60 (B) optional
Wed 8/10 - 45 (B)
Thu 8/11 - 60 (C) 6 mile tempo time trial*
Fri 8/12 - 45 (B)
Sat 8/13 - 60 (A)
Sun 8/14 - 30 (A)

* - 6 miles in under 52:00 is required to qualify for cross country camp.

Sunday evening at 7:00pm will be the Parents' Meeting for Girls Cross Country, the meeting will be held at TC West High School in the Athletic Wing Commons Area.

Thanks. Go TITANS!

Titan Cross Country 2011

2011-08-01T13:25:00.000-04:00

Season starts next Wednesday August 10th at 8:00am!!!

We hope that you are ready to go for a great season. Please remember that athletes without a COMPLETED PHYSICAL on file will NOT be allowed to practice. No exceptions.

Please also see the previous entry regarding the requirements to attend camp. We will be having a 6-mile time trial on Thursday August 11th.

Keep up the good work!

Coach Houghton

Cross country camp requirements

2011-07-12T15:49:00.000-04:00

We are now only four weeks away from the start of the season!!

Cross country camp will once again be held at the Leelanau Outdoor Center. The dates are Tuesday August 16 to Friday August 19.

Here are the requirements in order to attend camp:
1. Academically eligible
2. Physical on file w/ athletic office
3. Attend the first week of practice (August 10,11,12,15)
4. Must be able to run six (6) miles in 52:00 or less, which is 8:40 pace on August 12th, we will have a make-up opportunity on August 15th.
5. Turn in money for camp by August 15th. ($185 payable to TC West Athletic Boosters)

Thanks! Keep on running!!!

Coach

Summer Running Continues...

2011-06-28T16:20:00.000-04:00

The Traverse Area Running Club (T.A.R.C.) is enjoying a very successful first summer. With over 60 boys and girls in grades 7 thru 12 we have a great group!

Remember this is week three of summer training. Coaches will not be there July 1-7 per MHSAA rules but we will have our Alumni and Volunteers there to help each of the groups daily.

Make the choice to run every day! Keep up the good work.

Track Season Summary

2011-06-10T13:57:00.002-04:00

Congratulations to all the ladies who worked so hard to make this season a great success!

5th Place Team at the MHSAA Division I Region Meet held at Flint Northwestern

School record and State Meet qualifiers in the 4 x 400 meter relay 4:04.84
Jordyn, Dani, Kathyrn, Kimmy

State Meet Qualifier
1600 meter run 5:18.85, Kaylee

2nd Place Team at the Big North Conference Championships 5/31/2011

Great job to all.

Thanks to all of the parents for their support and for those that attended out year end picnic and pizza party.

Schedule Updates

2011-04-06T13:39:00.000-04:00

Hello All,

Please note, there are some changes to the schedule:

Friday April 8th @ 3:20pm - Team Pictures
Tuesday May 3rd - Big North Dual Meet @ Cadillac
Tuesday May 17th - Big North Dual Meet vs TC Central @ Home
Tuesday May 24th - Big North Conference Finals @ Cadillac

Go Titans!

Coach

Physicals

2011-03-15T09:26:00.000-04:00

Please remember in order to practice you MUST have a physical card on file with the Athletic Office. This is an MHSAA rule. If you are not sure, please stop by the Athletic Office and ask Ms. Barnhart if you have a current one on file.

If you plan on participating in sports for next year here is a great opportunity.

ATHLETIC PHYSICALS – APRIL 30, 2011

On Saturday, April 30, 2011, physical exams for TCAPS Student-Athletes will be offered at West Middle School for the 2011-2012 school year. The charge for the physicals will be only $20 per athlete (make checks payable to “TCAPS”).

Student and parent must SIGN THE CARD before the physical can be performed. (There are 4 signature lines.) Physical cards are available at the West or Central High School Athletic Offices as well as on the schools' websites (on the Athletic Page).

Note: There will be NO MAKE-UP PHYSICAL DATE !!

Report for the physical between 8:00 – 9:30 a.m. so physicals can be completed by 10:00 a.m.

“THE COST OF THE PHYSICAL HELPS TO DEFRAY THE COST OF TRAINING SUPPLIES FOR TCAPS-SPONSORED ATHLETIC EVENTS”

TRACK IS HERE!!!!

2011-03-14T09:46:00.000-04:00

Hello Ladies --

The first day of track is upon us.

Monday March 14. Meet at the small gym at 3:25, dressed and ready to workout. If you have not yet, please turn in your physical card or bring it to practice.

See you there! Go Titans!

Eric

Cross Country and Track Camp opportunities

2011-03-05T21:37:00.000-05:00

Grand Valley State will be hosting two running based camps this summer, one specializing in Cross Country and the other specializing in Track and Field. The dates of the camps are July 10-13th (Track & Field Camp) and July 17-21st (Cross Country Camp). The camps are set up to help athletes learn more about both sports, keep them active and excited about running over the summer, and to help them learn about what it takes to be a collegiate athlete! The links below show all of the detailed information about the camps.

GV Track Camp
http://www.grandvalleystatetrackcamps.com/track-and-field-camps.cfm

GV Cross Country Camp
http://www.grandvalleystatecrosscountrycamps.com/cross-country-camp.cfm

Final Pre-Season Meeting

2011-02-28T13:05:00.002-05:00

Hello Titan Tracksters --

Last pre-season meeting will be held this Thursday from 3:25 to 3:45pm in the Athletic Wing. One last chance to see who plans to come out...

Go over that final checklist, including PHYSICALS.

See you there.

Coach

ONLY 4 WEEKS TO SEASON!!!

2011-02-13T07:02:00.001-05:00

The time is almost upon us....

Please make every effort over the next few weeks to get some good training in. If you have any questions about your training or general questions/concerns about track & field, please email Coach Houghton or Coach Goss.

Mid-Distance and Distance Runners -- here is your challenge from me. 100 miles before season starts. That is 5 runs per week of 5 miles each for the next 4 weeks. Go for it. You can do this.

Go Titans.

Bigfoot Boogie - Thank you!

2011-01-28T14:58:00.000-05:00

Thanks to Marcy, Maggie, Clancey, Hannah R, Hannah S, and Mischka for helping Coach Goss and Alison at the snowshoe race! Your volunteer work is appreciated by Running Fit and it earned us a few dollars for the team account. Great work!

THANK YOU!

Frozen Foot Race and Bayshore Speaker Series

2011-01-06T10:49:00.000-05:00

Hello All,

A great opportunity to get out and have fun and run! Saturday January 15th at 10:00am at Eastern Elementary School. THE FROZEN FOOT RACE. Click here for the Entry Form.

Also on Friday night January 14th at 7:00pm the Bayshore Marathon will present Toni Reavis as a FREE guest speaker at the Hagerty Center.

Toni Reavis is running's number one race announcer and probably the number one expert on the Elite level of the Running World. He's the lead announcer for New York, Chicago, most of the Rock and Roll Series, the Prefontaine Classic, and many other world wide events. He is on the board of directors for Running USA and is a strong advocate for the growth of our sport.

Should be a great listen. Hope to see some of you there!

Coach

Do you have what it takes?

2011-01-04T12:33:00.002-05:00

Every now and again, I come across an article about a man or woman who is so astonishing in both their physical and mental approaches to training that I just have to share the article with you.

Chrissie Wellington

Click above to read about this remarkable woman who is the best triathlete in the world.

Enjoy! Get out there and train.

Coach

Girls Track Informational Meeting 1/5/2011

2010-12-28T13:06:00.000-05:00

Hello All,

Any girls in grades 9 thru 12 interested in joining the track and field team this spring? There will be a brief information meeting on Wednesday January 5th at 3:15pm in the Athletic Wing commons area.

Bring your friends! See you there.

Go Titans!

Coach

Jingle Bell Run

2010-12-13T12:08:00.000-05:00

Hello Runners,

There will be a non-competitive "fun run" on Sunday December 19th at the Park Place Hotel downtown. The TC Track Club is hosting their annual Jingle Bell Run. Event starts at 5:30pm. Please bring a non-perishable food item. $15 per individual or $30 per family of three or more. Pizza, snacks and beverages after the event.

Have fun....

Here is a great opportunity to get out there and get in some miles!

Coach

THURSDAY GROUP RUNS

2010-11-30T10:10:00.000-05:00

Hello Everyone ---

It is that time again.

4:00pm Thursdays at Downtown Running Fit. All are welcome, boys/girls/young/old.

Runs begin December 2nd!

Runs will vary in length and pace. Please make an effort to get there!

Coach

A successful season

2010-11-18T14:18:00.000-05:00

Excellent season ladies. I am so proud of all of your efforts. What a great banquet last week to wrap up our season.

By now you should all be sufficiently recovered and ready to get training again. Remember to start back at it easy and build those miles.

Track starts March 14th!!!

Congrats Marcy

2010-11-08T16:05:00.002-05:00

Way to go Marcy! Despite the Rodeway Inn incident, she still managed a seasonal best 19:21.8 at MIS on Saturday. 2nd fastest Titan Junior at the State Meet all time. 86th place overall and Academic All State honors.

Good work!

Coach

Brief Team Meeting today

2010-11-03T09:54:00.000-04:00

If anyone is interested I will host a very brief team meeting today.I know that some of you are itching to get running again and I will have a copy of a short-term training schedule to get you through the end of the year. We will then have a track and field meeting in early January.

Thanks!

Coach

Lost and Found

2010-11-03T09:50:00.002-04:00

I have the following items in my possession:

1. stainless green water bottle (from my van from Regionals)
2. one yellow and green fleece John Deere blanket (from Elk Rapids)
3. one pair black pants with a white stripe (from Elk Rapids)

If any of these are yours then please let me know stop by after school one day to claim them.

Thanks,
Coach

Titan Girls 4th at Allendale Regional!

2010-11-01T09:04:00.000-04:00

What an amazing day. What a great season!

4th place behind the top 3 teams in the State is something to be very proud of. You all worked very hard to get this far.

Team Results
1. Rockford 44
2. TC Central 55
3. Grand Haven 63
4. TC WEST 114
5. Grandville 144

(Total of 16 teams)

Marcy ran 19:59 to place 12th and qualify as an individual for next week's State Finals Meet!

Rachael 16th, Clancey 17th, Kaylee 27th, Hannah 42nd, Dani 60th, Jacqueline 69th.

The course was flat but there were many turns and it was quite windy. Runners were typically :45 slower that their bests.

Good work! We are all proud of you ladies!

Coach

Regional Meet Information

2010-10-27T11:49:00.000-04:00

Hello All,

The Regional Meet is this Saturday October 30th. It is being hosted at Allendale High School. www.mhsaa.com

Divisions 2 and 4 will race in the morning session and Divisions 1 and 3 will race in the afternoon.

Our top 7 representatives will be: Marcy, Rachael, Kaylee, Clancey, Hannah R, Dani and Jacqueline. Elise is the alternate. Ellen, Stasha, Savannah, Amanda and Riley will also be traveling with the team to the meet.

Time Schedule
8:45...meet at the high school
9:00...depart for the meet
11:30...arrive at Allendale High School
1:30...GIRLS DIVISION 1 RACE
3:00...Awards
We will stop for dinner on the way home, please bring $15 each.

We hope to return to the high school by 7:00 or 7:30.

Admission to the meet is a $5 parking charge per vehicle and $5 per person. ($15 max per vehicle)

Top 3 teams advance to the State Meet. Plus the top 15 individuals. (The 4th place team can qualify if they place 4 runners in the top 20)

It should be a great day!!

Coach

Titans Win Elk Rapids!

2010-10-25T14:26:00.000-04:00

Saturday we captured first place in the Division 1-2 meet at the Elk Rapids Invite, outpacing Gaylord 30-33. Excellent running up front from Marcy and Rachael, with Kaylee running 3rd with a 19:56 PR. Nice work from Clancey and Hannah to round out the top 5 scoring. Both Jacqueline and Elise ran sub 22:00 for the first time 21:32 and 21:47 respectively. Nice work team!!

In the JV race, Riley, Stasha and Amanda had major breakthrough PR races to lead the team, followed by another solid race from Ellen. The rest of the team also had a ton of personal bests! The hard work, training and patience have paid off. Great job!

The Regional Meet is Saturday October 30th at 1:30pm in Allendale. We will be taking out top 7 runners and a few others along...

For those no longer racing, it is time for a "train-off". Take the next 10 to 14 days off and then begin with a week of easy 30 minute runs. I will provide a winter training schedule for that athletes interested in running over the winter at the banquet.

Go Titans!

Coach

Elk Rapids Invite

2010-10-22T12:21:00.000-04:00

Parents Caravan to the Elk Rapids Invite!!

Athletes may not drive...parents needed!

8:00 - Meet at Veteran's Park
8:15 - Depart for Elk Rapids (Cherryland Middle School)
8:45 - Arrive at Elk Rapids
9:00 - Boys JV Race
9:45 - Girls JV Race
10:30 - Boys Middle School Race
11:00 - Girls Middle School Race
11:30 - Boys Varsity Race
12:15 - Girls Varsity Race
(Marcy, Rachael, Kaylee, Clancey, Hannah, Jacqueline, Elise)

Awards at 1:00pm in the gym. Home by 2:00pm.

Thanks.

Go Titans!!!

2ND PLACE at BNC FINALS!

2010-10-20T09:54:00.001-04:00

Amazing job ladies! After finishing 4th at the first BNC, you improved to 2nd in the last 2 races. We scored 82, 65, 62, improving all along.

Final Score
1. TCC (22)
2. TCW (62)
3. Cadillac (74)
4. Gaylord (91)
5. Alpena (107)
6. Petoskey (182)

Marcy and Rachael both earned First Team All-Conference. Kaylee earned Second Team. Great work.

In the JV race, we went from 4th place at Courtade 2 weeks ago to 2nd place at Gaylord! 14 of the 18 JV runners ran personal bests! Wow!

Nice work!
The Coaches

Big North Championship Meet 10/19

2010-10-15T10:48:00.000-04:00

Hello All,

The BNC Finals we be held, as usual at the Gaylord Country Club next Tuesday October 19th.

Schedule
1:15pm Excused from School
1:30pm Bus Departs
3:00pm Arrive at Gaylord Country Club
4:00pm Boys Varsity Race
4:30pm Girls Varsity Race
5:00pm Boys and Girls JV Race
5:30pm Awards Ceremony
6:00pm Dinner at BC's Pizza
8:15pm Arrive back at the school

* Please bring $5-7 for dinner.
* Expected weather: partly cloudy, high of 49 degrees

Be focused and ready! Go Titans!

Coach

Girls top 10 at Portage!!

2010-10-11T14:43:00.000-04:00

Great job at Portage! Our best finish there since 2003! Under hot, dry and dusty conditions, we managed a 10th place finish in a 39 team field. Nearly 300 varsity runners and over 400 JV runners.

Marcy and Rachael earned medals, 34th and 35th place with times of 20:10.3 and 20:10.5. Good work. Nice races from Kaylee (65th) and Clancey (79th). Elise and Ellen had solid JV performances.

For full results go PortageInvite.com

BNC Finals are next Tuesday October 19th!!!!

Stay focused -

Coach

Portage Invite

2010-10-07T14:11:00.002-04:00

One of the largest meets in the Midwest! Over 5,000 athletes will be there. 40+ division I girls teams represented.

Races from 8:30am to 4:30pm every 30 minutes....

www.portageinvite.com

[See schedule notes to the right.]

Warm weather expected. Stay hydrated.

Go Titans!

Coach

Big North Jamboree #2

2010-10-04T13:51:00.000-04:00

Tuesday October 5
Hosted by TC Central at Courtade Elementary School

Directions click here

Schedule
2:15pm - Excused from School
2:40pm - Depart from West Sr. High - DRIVE CAREFULLY!
3:10pm - Arrive at Courtade, park in dirt lot just past the school
4:00pm - Boys Race
4:40pm - GIRLS RACE
5:20pm - Middle school races start
6:00pm - Excused to go home
YOU MUST STAY UNTIL COMPLETION OF THE MIDDLE SCHOOL RACES

Thanks!

Coach

Jackson Results

2010-09-27T09:22:00.000-04:00

Great job at the Jackson Invite!!!

Friday we had 12 JV runners take part in the race. 8 of those 12 posted personal bests. Nice work! Ellen and Jacqueline both ran their best times of the season and placed 17th and 20th.

Saturday morning saw great conditions and an excellent and competitive effort from the top 7. Three personal bests Rachael, Dani and Elise and four seasonal bests from Marcy, Clancey, Hannah and Kaylee. Top 5 average time is down to 19:56. Good work. The spread from 1 to 5 is still just over a minute, we need to get this down to :45. Rachael moved to #4 on the Titan All-Time list with a 19:17.

Let's keep this momentum going!!!

Fire up Titans.

Coach

Alpena Directions

2010-09-20T20:25:00.001-04:00

How to get there.

Take M-72 E/US-31 N/Munson Ave
5.6 mi
Turn right at M-72 E
17.1 mi
Turn left at M-66 N/US-131 N
Continue to follow US-131 N
19.3 mi
Slight right at Alba Rd/County Rd 42
13.1 mi
Turn right at M-32 E
17.6 mi
Turn right to stay on M-32 E
55.9 mi
Turn left at N Bagley St
1.2 mi
Continue onto Genschaw Rd
0.6 mi
Turn right at Golf Course Rd
Destination will be on the left
0.3 mi

1135 Golf Course Rd
Alpena, MI 49707

Big North Meet #1 at Alpena

2010-09-20T20:16:00.000-04:00

Our first Big North Jamboree will be held on Tuesday 9/21 and will be hosted by the Alpena Wildcats (at the Alpena Golf Club 1135 E Golf Course Rd)

Schedule
12:00pm - Excused from school
12:15pm - Bus departs for Alpena
3:15pm - Arrive at Alpena
4:00pm - Boys high school race
4:40pm - Girls high school race
6:00pm - Head back to Traverse City
We will not be stopping for food, please bring dinner and snacks.
9:00pm - Expected return to the high school

Please be prepared, bring all of your gear and a change of clothes...weather is hard to predict.

Go TITANS!

Kingsley and MSU Results!

2010-09-19T16:57:00.001-04:00

Hi All-

Nice job this past Thursday 9/16 at Kingsley and on 9/17 at MSU. Good effort all around.

Kingsley: 5th place overall with a total of 131 pts. Just out of 2nd. It was pretty close. Kaylee, Ellen, Elise, Stasha and Savannah led the team. Personal bests for Ellen 23:24, Jacqueline 24:05, Amanda 24:42, Molly 25:02, McKenna 28:49. Congrats to our Mischka on her first ever 5k!!

MSU: 9th place in the Green division. Looking at average times of the top 5 runners, we would have been about 20th in the White (Elite) Divison. Thus about 29th out of 70 teams, great work! Marcy 20:04, Rachael 20:05, Clancey 20:49, Hannah 20:51, Iesha (HUGE PR)21:55 and Dani 22:29 all ran nice races.

See you all Monday!!

Coach

Directions to Kingsley High School

2010-09-15T14:31:00.000-04:00

Here is one way to get there....

5376 N Long Lake Rd
Traverse City, MI 49684

Head east on N Long Lake Rd toward Zimmerman Rd
0.3 mi
Turn right at Zimmerman Rd
1.4 mi
Continue straight onto E Silver Lake Rd N
1.2 mi
Turn left at Silver Pines Rd
1.2 mi
Turn right at the 2nd cross street onto M-37 S/US-31 S/Division St
Continue to follow M-37 S
8.6 mi
Turn left at M-113 E
5.9 mi
Turn right at S Brownson Ave/Co Rd 611
Continue to follow S Brownson Ave
0.6 mi
Continue onto Kingsley Rd
Destination will be on the left
0.1 mi

Kingsley Area High School (9-12 Grades)
7475 Kingsley Rd
Kingsley, MI 49649-9410

Girls race at 5:00pm.

Coach

Kingsley Info + Driver Needed

2010-09-14T10:28:00.000-04:00

Hello All,

At this point we have 20 runners scheduled to race at Kingsley this Thursday and drivers to take 18 athletes. We need at least one more parent driver to get our athletes to the meet. The kids will be excused from school at 2:30 and we will depart at 2:45 from near the athletic wing entrance. (Unless we get a few more drivers, we will not be taking the top 7 or any injured athletes.)

Boys at 4:30, Girls at 5:00pm. We should be cooled-down and back to the school by 6:30 or 6:45pm.

Thanks!

Coach

Week of September 13 - 19

2010-09-13T12:01:00.000-04:00

This week in Titan XC

Monday: 45 medium + Team Meeting
Tuesday: "Michigan/Oregon" Workout = Tough
Wednesday: 45 Medium (top 7), 30 Easy (JV)
Thursday: JV race at Kingsley, Varsity 30 Easy at Kingsley
Friday: JV 30 Easy (Seniors in Charge), Varsity Race at MSU
Saturday: 9:00am Meet at Foster's for 45 minute run and brunch
Sunday: Recovery Day

FIRE UP!!!!

Fremont Hill & Bale Results

2010-09-13T11:34:00.000-04:00

Nice work at Fremont! 4th place at the Hill & Bale Invite.

Out of the 24 athletes that ran, 10 had Personal Bests and 3 completed their first ever high school 5k cross country race. Nice job!

For full detailed results, go to www.fremontxc.com.

There was also a nice write up in the Record-Eagle on Sunday. Check it out.

The next couple of weeks are going to be tough. Make sure you are getting enough sleep, eating properly, stretching and staying hydrated.

Do what it takes to be a Champion!!

Coach

Fremont Hill & Bale Information

2010-09-09T14:23:00.000-04:00

When: Saturday September 11, 2010
Where: Fremont Middle School, Fremont, MI
Meet Website: FremontXC.com

Schedule
5:50am - arrive at High School
6:00am - Bus Departs from High School
8:15am - Arrive at Fremont
9:00am - Boys Varsity Race
9:30am - Girls Varsity Race
10:05am - Boys JV Race
10:35am - Girls JV Race
11:30am - Awards presentation
12:00pm - Depart for Home (w/ quick stop at grocery store, bring $10 for food and drinks)
2:30pm - Return to High School

Directions to Fremont are as follows:
Take M-37 South out of Traverse City for about 90 miles
Take a Right (West) onto M-20 (E 1 Mi Rd) for about 9.5 miles
Take a Left (South) onto N Stone Rd for about 7.0 miles
Take a Left (East) onto M82 (E Main St) for about 0.4 miles
Take a Right (South) onto Gerber Ave for about 1-2 miles to the school

Good luck!

First Week of School!

2010-09-07T09:17:00.002-04:00

Hooray! Back to school....

This week we get back to business as the training intensifies and the school year begins.

Mon Sept 6: 30-45 minutes on your own
Tue Sept 7: 45 minutes group run (half day, practice from Noon-1:45)
Wed Sept 8: 4 x 4 minutes tempo work in groups
Thu Sept 9: 45 minutes medium
Fri Sept 10: 30 minutes easy + stride-outs
Sat Sept 11: FREMONT HILL & BALE (6:00am bus departure)
Sun Sept 12: Recovery day

Be prepared!

Coach

Titan XC Gear

2010-08-31T20:10:00.000-04:00

Hi All,

The gear has been ordered and will be available sometime that first week of school, prior to the Fremont meet.

Here is the cost breakdown:
* Grey hoodie $20
* Black long sleeve tech shirt $20
* White short sleeve tech shirt $15
* Black Running Pants $40

All of these items are mandatory for team travel and warm up. However if you have purchased the hoodie and long sleeve in the past you do not need to again. The only thing new this year is the white short sleeve tech shirt. Black running pants are required for cool weather meets, but you do not have to purchase the ones that I have, you can buy or use any plain black running pants, sweats or tights that you prefer.

All checks should be made payable to TC West Athletic Boosters. Thanks.

Also I have a few Titan Cross Country decals available $5 each and a variety of miscellaneous items from past years all at $5 each.

Coach

Week of August 30 - September 5

2010-08-30T15:59:00.000-04:00

Nice work at the Benzie Invitational! 6th place out of 18 schools. Congrats to those who completed and competed in their first 5k. Nice work by Ellen, Molly, Katya, Breanna, Maggie, and Jacqueline on personal best races.

Here is this week's schedule: (to be adjusted if necessary because of weather)

Mon - 45 medium
Tue - 20 easy + 20 water workout
Wed - Hill Workout
Thu - 45 medium/easy
Fri - Hill Workout
Sat - 45 medium
Sun - Rest day

Does anyone want to offer their house or a local park as a gathering place for a Saturday morning run?

Coach

Benzie Invite Information

2010-08-25T12:06:00.001-04:00

Our first meet is upon us! The Benzie Central Invite will take place this Saturday.

Schedule
8:15am - Gather at TC West High School
8:30am - Depart for Meet (parents and coaches carpool)
9:15am - Arrive at Benzie Central
9:30am - Begin walking the course
10:30am - Girls Varsity Race
11:30am - Junior Varsity Race
12:30pm - Awards Ceremony
1:00pm - Return to Traverse City

Directions from:
TC West High School
5376 N Long Lake Rd
Traverse City, MI 49684

Leave school cross N Long Lake to Herkner Rd (1.9 mi)
Turn left at E Long Lake Rd (0.6 mi)
Turn right at Secor Rd/S Long Lake Rd (5.7 mi)
Turn right at US-31 S (13.6 mi)
Turn left at N Marshall Rd, follow signs for Benzie High School (3.5 mi)
Turn right at Co Rd 608/Homestead Rd (0.6 mi)
Benzie High School will be on the right

Benzie Central Senior High School
9300 Homestead Road
Benzonia, MI 49616-9661

Fire Up Titans!

Coach

Week of August 23 - 29

2010-08-24T11:27:00.000-04:00

Week 3 of the 2010 Cross Country Season

Mon 8/23 - 45 minutes medium
Tue 8/24 - 45 minutes hilly/strong
Wed 8/25 - 20-30 minutes easy + aqua jogging
Thu 8/26 - 45 minutes medium + strides
Fri 8/27 - 30 minutes easy
Sat 8/28 - Benzie Central Invite
Sun 8/29 - Rest recovery day

Do not forget TEAM PICTURES at 8:00am on WEDNESDAY at WEST END BEACH!

Benzie Info forth coming....

Coach

A New Season!

2010-08-09T15:39:00.003-04:00

Time to begin again!

Official practice on Wednesday August 11th at 8:00am at Veteran's Park. Be there! Please make sure that you have a completed physical, you can give it to the Coaches at practice.

The weather looks very warm for the first couple of days, please bring a towel for a post-run swim in the bay. Don't forget a water bottle!

Go Titans!

Coach

First Practice and Parents' Meeting

2010-07-29T15:33:00.002-04:00

Hi All,

Just another update.

First practice is Wednesday August 11th at 8:00am sharp at Veteran's Park. We should conclude by 9:45am. Please make sure that you come ready to run and that you have a physical on file for this school year!

The parent meeting will be held on Thursday August 12th from 7:00 - 8:00pm in Athletic Wing at the High School. Please attend!

Thank you!

Coach

Cross Country Camp!

2010-07-21T09:47:00.004-04:00

Hello All,

The season is rapidly approaching. First practice on Wednesday August 11th.

As I mentioned at the cross country meeting in the spring and at various times this summer, there will be a few requirements in order for you to attend cross country camp this year.

Camp will be held Tuesday August 17 thru Friday August 20 at the Leelanau Outdoor Center in Port Oneida (Glen Arbor).

In order to attend cross country camp, athletes must:
1. Demonstrate ability to run 5 miles in 45 minutes, 9:00 pace. (We will do this on August 12 or 13 at regular practice time.)
2. Attend practice prior to camp (August 11, 12, 13, 16)
3. Have a physical card on file with the athletic office. (You need a new one each SCHOOL year.)
4. Be able to attend all four days of camp.
5. $200.00 total cost for camp
Breakdown of costs: $165 lodging/meals, $15 t-shirts, $5 transportation, $15 misc expenses and counselor fees.

I want all athletes to attend cross country camp....however, due to the number of you attending as well as the training conditions present, in order to insure the quality and SAFETY of the training, the above conditions have become a necessity. Other athletes will have the opportunity to stay in Traverse City and continue training together to improve their fitness.

Please let me know if your family has financial needs for camp.

Thank you.

Coach Houghton

Water Wednesdays, Fartlek Fridays

2010-07-19T09:39:00.003-04:00

Water Workouts -

7/21: 9 x 4 minutes, alternating easy-hard
7/28: 1-1-2-2-3-3-4-4-3-3-2-2-1-1, alternate easy-hard
8/4: 17 x 2 minutes, alternating easy-hard

Farklek Workouts -
(With all of these workouts start with 10 minutes medium and end with 10 minutes easy)

7/23: 5 x 2 minutes hard, with 2 minutes jog rest in between
7/30: 10 x 1 minute hard, with 1 minute jog rest in between
8/6: 4-3-2-1 ladder down fartlek with jog rest of 3-2-1

GOOD LUCK!!!

Coach

Intensity

2010-07-19T09:34:00.002-04:00

The word of the week is INTENSITY. I am not talking about head butt each other, yelling and screaming intensity, but rather a concentrated, focused intensity. Take these last three weeks and get in some really solid, intense training.

Along those lines, I am revising the last 23 days of summer training, in order to prepare you to be more fresh and ready when the season begins.

Monday - 75 minutes medium
Tuesday - 45 minutes medium, plus 4 strides
Wednesday - water workout* (see next post)
Thursday - 60 minutes medium/strong
Friday - 45 minute fartlek* (see next post)
Saturday - 45 minutes medium/easy
Sunday - day of rest or cross train (bike, swim, etc.)

Keep encouraging each other, stay positive.

GO TITANS!

Coach

Mileage and Perseverance

2010-07-12T09:16:00.003-04:00

Hello Ladies,

Well it was definitely a little bit of a crazy down week. I am sorry for the issues that occurred and I look forward to us moving forward for an excellent season! I want you to know that Coach Goss and I care for all of you and trust you and want for you to only have the greatest opportunities and success in this world.

Just a reminder season starts Wednesday August 11th, one month away! Get those physicals.

Mileage - the biggest key to being a successful distance runner is mileage (or minutes as the schedule may be...) If you want to get better, you need to run, log those miles. As the great Quenton Cassidy said "Miles of trials, trials of miles"...

Perseverance - noun -- steady persistence in a course of action, a purpose, a state, etc., esp. in spite of difficulties, obstacles, or discouragement.

GO TITANS!

Coach

New Team Captains

2010-07-01T11:00:00.003-04:00

Hello All,

Congratulations to Kaylee, Savannah and Dani for being selected by their teammates as Captains for 2010! We look forward to their leadership!

Message of the week: ATTITUDE

Having a positive attitude is critical to your success as a runner and in life.

“The longer I live, the more I realize the impact of attitude on life. Attitude, to me, is more important than facts. It is more important than the past, the education, the money, than circumstances, than failure, than successes, than what other people think or say or do. It is more important than appearance, giftedness or skill. It will make or break a company... a church... a home. The remarkable thing is we have a choice everyday regarding the attitude we will embrace for that day. We cannot change our past... we cannot change the fact that people will act in a certain way. We cannot change the inevitable. The only thing we can do is play on the one string we have, and that is our attitude. I am convinced that life is 10% what happens to me and 90% of how I react to it. And so it is with you... we are in charge of our Attitudes.” - Charles R. Swindol

The above quote is true for teams as well.

Have a great 4th of July weekend!

Coach

TEAM CAPTAINS

2010-06-28T09:52:00.002-04:00

Hello Team,

Just a reminder as I mentioned at the morning run today. You will be voting on Team Captains this Wednesday June 30th at 8:00am at Veteran's Park. (All athletes present can vote for two people.)

The following are criteria and qualities for selecting a Captain that you should consider:
- Must be a Senior
- Leads by examples, strives to do her best
- Recognizes team needs
- Helps set team goals
- Keeps team motivated
- Not afraid to speak her mind
- Keeps team in line (in and out of school)
- Confidence in her self and the team
- Hard worker
- Positive attitude
- Humble and selfless
- Demonstrates good character
- Focused on academics
- Dedicated to making the team better
- Can communicate with Teammates and Coaches

Reminder to Athletes: Voting for Team Captains is a responsibility that you should take seriously and remember that it is NOT a popularity contest.

Future Captains: It is an honor to be selected by your teammates as a Team Captain. It is a privilege that comes with lots of responsibilities. Team Captains are leaders, role models and team representatives, everywhere and at all times. Team Captains are the bridge between the Coaches and the Team.

This is YOUR team!

Coach

Saturday Group Run Opportunities

2010-06-26T12:50:00.002-04:00

Coach Deye (pronounced die) the new boys' xc coach is offering an opportunity for boys and girls to get together and run on Saturday mornings.

The following Saturdays at 9:00am will be a chance to get together and run at locations besides the school and Veteran's Park:

Proposed Locations (subject to final decision by Seniors)
July 3 - Leelanau Trail, Fouch Rd
July 10 - Cherry Festival Races
July 17 - Vasa Trail
July 24 - Glen Arbor, Alligator Hill?
July 31 -
August 7 - Crystal Lake Team Marathon

Hope to see you out there. This is a great chance to hang out and meet the boys team and also get in a quality run on local trails.

Coach

Hard Work

2010-06-26T12:25:00.002-04:00

Hey Ladies,

Two weeks of summer training have already completed. We have seen many of you at the Park out there and running. Good job. If you can't make it then I hope you are getting in the miles.

No one said that this was going to be easy. If cross country running was easy we would have 150 girls on the team. It is hard work to be a competitive runner.

"I'm a great believer in luck and I find the harder I work, the more I have of it."
- Thomas Jefferson

Keep up the good work! Go Titans!

Coach

Summer training has begun!

2010-06-17T10:09:00.002-04:00

Do your best to get down to Veteran's Park each day. Training with your teammates is what will make you strong! Train as a team, race as a team.

Consistency is the key. Consistency in each mile, in your daily routine and in your month-to-month and even year-to-year training.

Champions are made in the off season!!!

Coach

End Of Season Pizza Party

2010-06-06T21:05:00.001-04:00

The Team Pizza Party will be held Tuesday at 5:00pm at the outdoor pavilion at Twin Lakes, just 2 miles past the school on N. Long Lake Rd.

5:00 social time
5:30 pizza/food
6:00 awards
7:00 conclusion

$5 per person, bring your whole family. Pizza, bread-sticks, salads, drinks and table service will be provided.

Please email Coach Goss so we have a good count.

Thanks!

Coach

Titan Girls Break School Record...

2010-06-06T21:03:00.002-04:00

....Again!

Ruth, Kathryn, Hannah and Savannah did it again. Running a 50.22 F.A.T. (49.90 hand time) in the State Finals, placing 16th. The only 4 x 100m team to make it to the State Finals in school history.

Great Job Ladies!

Coach

STATE FINALS JUNE 5th

2010-06-02T09:26:00.002-04:00

HERE WE GO!!!!!

Congrats again to the school and BNC Finals record setting 4 x 100m relay team of Ruth, Kathryn, Hannah S and Savannah. 50.80 and in the State Meet!!!!

Here is the schedule from the MHSAA site
http://www.mhsaa.com/LinkClick.aspx?fileticket=OPd_31ecBMI%3d&tabid=176

We will leave Saturday morning in two vans to go down. Non-athletes will be responsible for their $7 ticket and lunch and dinner.

Should be a great time. (We will discuss exact details at practice)

Coach

So close...

2010-06-02T09:06:00.002-04:00

Amazing job on Tuesday May 25th at the Big North Conference Finals at TC Central! Second place and only 5 points out of first...

Congratulations to the following on winning Big North Individual Championships:

Savannah, long jump and 100m dash
Loren, discus
Ruth, 100m hurdles
4x100m relay - Savannah, Ruth, Kathryn, Hannah S
4x200m relay - Dani, Lilia, Kathryn, Hannah S

Nice work by all! What an AMAZING SEASON!!!!

Coach

Titan Girls 6th at Regionals

2010-06-02T09:05:00.002-04:00

Exceptional job competing all around at the Regional Meet on Saturday May 22 at TC Central. We took 6th place in a VERY COMPETITIVE region.

CONGRATULATIONS TO RUTH, SAVANNAH, KATHRYN AND HANNAH S FOR QUALIFYING FOR THE STATE FINALS WITH A TIME OF 50.80 IN THE 4 X 100M RELAY.

Coach

GIRLS WIN ALMA COLLEGE INVITE

2010-05-17T09:19:00.000-04:00

On Saturday May 15th the West girls won the Alma College Invite with 842.5 points in the meet, where 25 teams competed in a true team meet in which each competitor earned points depending on how many were entered in each event. Okemos was second with 746, followed by TC Central at 674.

The Titans' Ruth Hines set two school records in the process, posting a time of 48.08 in the 300 hurdles to claim that event and was part of the winning 400 relay team with Savannah Stuart-Dahl, Kathryn Walters and Hannah Schnack that set a new West record with a 51.19.

Hines also was third in both the 100 hurdles (17.01) and long jump (15'7.5"). Stuart-Dahl won the 100 with a time of 13.35 and was second in the long jump (15'11.75"), and Walters was second in the 200 (27.17). The 800 relay team of Dani Brzezinski, Walters, Schnack and Lilia Favela won in 1:49.71, while the 1,600 relay team (Brzezinski, Walters, Lilia Favela, Jordyn Severt) was first in 4:12.64. Brzezinski also won the 400 in 1:02.72.

Loren Wagner was 4th place in both the discus and shot put and Jordyn Severt tied for 4th place in the high jump.

Marcy Marek, Kaylee VanDommelen, Hannah Rickard and Rachael Favela combined to place second in the 3,200 relay (10:03.71), while Breanna Greenland was third in the pole vault (7'11"). Celia Jabour and Kendall Cox tied for 4th in the pole vault a 7'0". VanDomelen, Marek and Favela also placed 5th, 6th and 7th in the 1600m run all with personal bests.

http://record-eagle.com/prepsports/x433569213/Prep-Roundup-05-16-2010

NICE WORK! A great tune up for the Regional Meet and Conference Finals.

Coach

Next Tuesday - dual with TCC

2010-05-14T13:12:00.003-04:00

Hi All,

The meet next Tuesday on 5/18 will be against TC Central at their track. You will all be excused a little bit early to get over there for a 4:00pm start. Those athletes competing in the Regional meet on Saturday 5/22 may not be competing in this meet.

Go Titans!

Coach

Alma Meet Saturday

2010-05-14T13:10:00.001-04:00

Bus leaves at 6:20am from the high school.

Field events and running events start at 10:00am.

There are 22 schools so this meet could take a long time.

Hope to be home around 8:00pm.

Coach

Dual Meet with Aplena Canceled

2010-05-11T11:29:00.002-04:00

The dual meet scheduled for today with Alpena has been canceled. The meet will not be made up this year, but they will travel here to face us next year.

The coaches are planning some sort of time trial or intra-squad scrimmage meet for Wednesday, we will keep you posted.

HANG IN THERE!!

Coach

Titans 2nd at Midland!

2010-05-03T13:17:00.003-04:00

It was a great day for the boys and girls track teams as we placed 2nd at the Graves-Swayze Co-Ed Relays at Midland High School on Friday.

We scored 129 combined points and Midland won with 172 points.

NEW SCHOOL RECORDS
Ruth 300M Low Hurdles 48.31 Amazing race!
4x100M Relay Ruth, Hannah S, Savannah, and Kathryn. 51.52, fantastic.

Our 6400M (4 mile) relay team of Kaylee, Marcy Rachael and Hannah R took first in commanding fashion placing 2nd, 3rd, 5th and 6th with times ranging from 5:28 to 5:44. Great job! Our pole vaulters Breanna, Celia and Kendall tied for first as well with a combined height of 23'. Nice work.

Record Eagle Summary, click here.

Looking forward to Tuesday Big North dual with Cadillac at our Home Track.

Coach

Alpena is the team to beat...

2010-04-28T13:17:00.001-04:00

Here is the news from Alpena

http://www.thealpenanews.com/page/content.detail/id/508751.html?nav=5010

I hope that we are up to the challenge!

Coach

Warrior Invite at Chippewa Hills

2010-04-23T13:54:00.002-04:00

Saturday April 24th
6:30am - early bus departs for sprinters and field event athletes
8:00am - late bus departs for all other athletes
(Bus will be combined with boys on the way down, separate on the way back)
9:45am - Field Events
10:30am - Prelims (100, 100 hurdles, 200)
12:00pm - 4x800 relay
Then regular order of events.

Should conclude by 3:30pm. Hope to be back at 5:30/6:00pm.

Bring FOOD and DRINKS, no stopping on the way home.

Thanks,
Coach

Results from 4/21 at Harbor Springs

2010-04-23T13:47:00.002-04:00

9th/10th Grade Invitational at Harbor Springs
Medal winners
Pole vault - Haven 2nd, Chrissy 3rd
300m hurdles - Shelby 1st
800m - Marcy 2nd
1600m - Rachael 2nd
3200m - Clancey 1st
3200m Relay - Marcy, Rachael, Clancey, Casey 1st

Here is the Record Eagle Prep Sports Round Up

Great Job Youth! Bright Future ahead!

Coach

Results from Tuesday 4/20 vs TC Central

2010-04-23T13:39:00.003-04:00

Winners included:
Loren - discus
Bridget - shot put
Ruth - 100m hurdles
Savannah - 100m dash
Dani - 200m dash
Lilia - 400m dash
Kaylee - 1600m run
Hannah - 3200m run
4x100 meter relay
4x200 meter relay
4x400 meter relay

Here is the wrap up from the Record Eagle

Nice work!
Coach

Extra Gear for Sale!

2010-04-19T10:26:00.002-04:00

Hi Athletes and Parents,

I have the rest of the shirts in now and we still have a few girls waiting on spandex shorts, sorry for the delay.

I do have some extra gear in limited sizes:
Black Long Sleeves $25
Green Hoodies $25
Black Sweatpants $15 (medium only)
Green T-Shirts $10
Old Yellow T-Shirts $5

Let me know if you want anything. Send a check, payable to TC West Athletic Boosters.

Thanks,
Coach

Reeths-Puffer Recap

2010-04-19T10:19:00.002-04:00

Great job by all at Muskegon!!!

Last year we scored 32 points as a team and took 7th place, this year we showed great improvement scoring 74 points and placing 4th out of 12 teams! Nice work.

1. Muskegon R-P..99 pts
2. TC Central....93 pts
3. Hudsonville...77 pts
4. TC West.......74 pts

Record-Eagle Round Up here.

Good work,
Coach

Titans Victorious over Gaylord

2010-04-15T13:31:00.005-04:00

Hello All,

Nice work on a beautiful Wednesday evening...

Final Score: TC West 100, Gaylord 62.

Lots of excellent performances, Ruth and Jordyn with personal bests in the 300m Hurdles, Savannah wins the long jump and 100m dash, Loren and Bridget both with personal bests in the shot put and discus. Jordyn high jumps 4'8" and Breanna vaults 8'4". 1,2,3 finish in 3200m run. Hannah wins the 1600m. Nice efforts all around.

Record Eagle Article Here.

Next meet Friday April 16th at Muskegon Reeths-Puffer, we will only be taking 21 athletes to the meet.

Keep up the good work TITANS!

Coach

Next Meet Wednesday 4/14/2010

2010-04-09T10:15:00.001-04:00

The tri meet with Benzie and Kingsley has been canceled and will not be made up, therefore the next meet will be on Wednesday 4/14/2010. Practice today!!

Thanks,
Coach

MEET CANCELED 4/8/2010

2010-04-08T12:56:00.001-04:00

Hi All,

The meet for today between us, Kingsley and Benzie has been canceled. A make-up date has yet to be determined. We will keep you posted.

Practice today 3:30 to 5:00pm.

Thanks!

Coach

Titan Track & Field Gear Requirements

2010-03-26T07:49:00.003-04:00

Hi All,

Just clarifying from the parent meeting. Here are the required items of apparel that you need:
T-Shirt $10
Sweatshirt $25
Long Sleeve $25

However the sweatshirt and long sleeve are the same as last year,so many athletes will not need to re-purchase those. The t-shirt is new this year.

Black pants are required at meets. If you already have a pair, then you don't need to buy them, however if you would like to purchase them they are $40. (Brooks Spartan Pant, retails for $57.)

If you wish to purchase a pair of green tight shorts for meets, those are available for $20.

Remember: money due on Tuesday April 6th, checks payable to TC West Athletic Boosters.

Thanks,
Coach

Distance Workouts - Spring Break

2010-03-25T12:45:00.002-04:00

Hello Distance Runners -

It is a critical point in the season and we need to make sure that we get in good training over break. Be safe, be smart! Use your best judgment to adjust the workouts based on your travel schedules.

Fri 3/26 - 40 minutes easy
Sat 3/27 - 60 minutes medium/easy
Sun 3/28 - 30 minutes easy

Mon 3/29 - 50 minutes hilly run
Tue 3/30 - 30 minutes easy
Wed 3/31 - 50 minutes medium
Thu 4/1 - 50 minutes tempo run (15 warm up, 4 hard, 4 easy, 4 hard, 4 easy, 4 hard, 15 cool down)
Fri 4/2 - 40 minutes medium/easy
Sat 4/3 - 60 minutes easy
Sun 4/4 - 30 minutes easy

Mon 4/5 - 40 minutes medium (+ 3-4 stride-outs)

Tuesday 4/6 will be regular practice after school (hard workout day)

Meet on Thur 4/8. Be ready!

Coach Houghton

Sprinter Workouts

2010-03-25T12:40:00.002-04:00

Seems we just got started and now you are gone for 11 days! It is so important that you train over break! We will have a meet 2 days after you return. This will be a time trial to help us decide who goes to Muskegon Reeths Puffer the following week! We would like you to come back stronger than when you left!!

When you go out on your run, always let your parents know where you are going and never go out there alone! Take a parent or sibling along to time you! If your resort has an exercise room, take advantage of the equipment available. You can do your drills in the hallway. Swimming is always an excellent option for cross training on a rainy day. Most importantly, be safe! So enjoy your vacations and soak up some sun for us!

Day 1: Warm-up about one half mile (or about 5 minutes). Warm-up drills. (toes, heels, butt kicks, etc.) the routine you have been doing the last 2 weeks

4 x 15 seconds, 4 x 35 seconds, 4 x 15 seconds. Run hard! Full speed.

Full recovery between sets.

Half mile cool down, core and STRETCH!!

Day 2: Warm-up about one half mile. Warm-up drills.

10 x 35 to 40 seconds @ 80%. 15 minute cool down run, core and stretch.

Day 3: Warm-up. Warm-up drills. 20 minutes of easy running followed by

8 - 100 meter accelerations (about 15 seconds). Cool down, core and stretch.

Day 4: Warm-up. Drills. 4 x 60 to 70 seconds. Full recovery between each one.

Cool down, core and stretch.

Day 5: Repeat day 2.

Day 6: Repeat day 3.

Coach Goss

Spring Break Practice Schedule

2010-03-25T11:30:00.002-04:00

Hi Athletes,

Due to the large volume of athletes and families who will not be in TC over the Spring Break holiday, there will be no mandatory practices. However there is optional practices available for any athletes who are interested and those who are in town are highly encouraged to attend. (I will be posting spring break workouts soon.)

All practices will be held at the High School, please check the track first (there may be some indoor time as well)

Fri 3/26.......10:00 - 12:00

Mon 3/29.....10:00 - 12:00
Tue 3/30......10:00 - 12:00
Wed 3/31.....10:00 - 12:00
Thu 4/1........10:00 - 12:00
Fri 4/2.........10:00 - 12:00

Mon 4/5.......3:30 - 5:30pm
Tues 4/6......Regular mandatory practice resumes 3:30 - 5:30pm

Reminder first meet will be Thursday 4/8 at 4:00pm on our home track.

Coach

Varsity Letter Requirements

2010-03-23T12:32:00.002-04:00

Hello Titan Track Athletes and Parents,

Everyone always wants to know: How do I earn a Varsity Letter?

Here are the first 3 requirements:
1. Show up on time to practice and meets everyday.
2. Work hard.
3. Have a positive attitude.

Next, represent the team at the Regional Meet or represent the team at the Big North Conference Finals. With either of those accomplishments, you earn a Varsity Letter.

The other way to earn a letter is to meet the performance standard in your event by grade. I will work with the coaches to have those standards established and posted on this site by Spring Break.

Thanks and Good Luck!

Coach Houghton

Parent Meeting 3/23 at 5:30pm

2010-03-23T12:05:00.003-04:00

The parent meeting for both boys and girls track and field will be held at 5:30pm in the Library. Parents your presence is requested!

We will hand out uniforms, schedules, information sheets and answer any questions!

Also, GIRLS team pictures will be Wednesday 3/24 at 3:30pm.

Coach

Track Begins!

2010-03-23T12:03:00.003-04:00

Hi All,

Track is in full swing. Over 60 girls currently out for the team!

Practice is daily Mon - Fri from 3:30 to 5:30pm

Optional practices will be help over spring break, please talk to your event coaches about time and place.

Go Titans!

Coach

Only 5 more days....

2010-03-10T14:46:00.002-05:00

Hey All,

Just a final reminder. Track starts Monday 3/15 at 3:35pm! Be there!

Bring clothes for working out indoors and outdoors, be prepared.

Those without physicals, turn them in to the Athletic Office. Don't delay.

See you there!

Coach

Two weeks to go....

2010-03-01T09:34:00.000-05:00

Are you ready? It is the final countdown to the 2010 Track & Field season. The weather is supposed to be great this week, so get out there and get some training in.

Coach

Wesley Korir Profile

2010-02-24T20:25:00.001-05:00

Hey Everyone,

Read this article and then get out there and run and quit whining....

http://www.latimes.com/sports/la-sp-dwyre22-2010feb22,0,336859,full.column

Later,
Coach

Relay for Life

2010-02-23T10:26:00.002-05:00

For those athletes that do not qualify for the State Meet, here is a great opportunity to help at a very worthwhile cause:

A message from Kelli Claxton of the 2010 Relay For Life of Grand Traverse County Team Recruitment Committee:

This year we would really like to get the youth in our town more involved and we thought this would be a great event for your sports teams.

What is Relay for Life you may be wondering?

It is a 24-hour event that not only raises money for cancer research and victims of cancer but also honors those who have been diagnosed with cancer and those who have lost their battle to cancer. It also raises cancer awareness and serves to educate the community about cancer. People form teams of usually 10-15 people and raise money for their team and then walk (or run) the day of the event. But Relay is not all business; there are plenty of fun activities (including sports events), entertainment, and delicious food for teams throughout the day. This year's Relay will be held June 5th-6th from 10am to 10am at the Civic Center.

I would like to open up the opportunity to the members of your athletic teams to either become a sponsor or, even better, start a team or more of their own. It would not only be a great bonding experience for the members of each team but could serve as a great workout and training. If you have any further questions please feel free to e-mail me at kellic15@gmail.com.

21 days until TRACK starts!

2010-02-22T14:00:00.002-05:00

Are you ready?

Checklist:
1. In shape? If not, start training.
2. Physical? Check with the athletic office
3. Positive? Mentally ready.
4. Training shoes? If not, get down to Running Fit. (10% discount)
5. Friends ready? We need 80 girls this year, there is strength in numbers.

Be there! Monday March 15 at 3:20pm, ready to go....

Coach

Training Talk (Episode IV)

2010-02-15T11:34:00.002-05:00

Hello All,

Here is the link to a great podcast discussing training.

http://www.letsrun.com/2010/ttalk0211.php

Please take the chance to listen to this conversation with Weldon and Robert Johnson the founders of LetsRun.com as they discuss training and racing.

Coach