HC Vs. Hamilton @ Ridge Point

It was a great day for racing at Ridge Point

In the Boys Race: Vance battled the Hamilton pack with Mulder and Sikorski following a close behind.  Then we had Peterson, VanAppledorn, Beezhold and Vanderzwaag all finishing within 1 second of each other.  

In the Girls Race:
What a race - won by 1 point!  Hamilton ran tough and of course we have a lot of respect for their program.  It is hard to give up the first 2 places but we had depth.  VanRees stayed strong leading the pack to 3rd, Mulder and Kuiper edged out Hamiltons 3rd runner and Lubben passed the 4th runner in the last 100 meters finishing 2 seconds ahead.  This was the difference between a Win or Loss.  Vance was our 5th and Boeve and Helder pushed Hamiltons 5th runner back to 12th adding points to Hamiltons score - Truly a team effort

Pictures Coming Soon.............. 

A Little Inspiration for the Day

"Most people never run far enough on their first wind 

to find out they've got a second. 

Give your dreams all you've got 

and you'll be amazed at the energy 

that comes out of you." 

-William James 

Cougar Falcon Meet 9/22/12

It was a cool fresh morning for running, and everyone on the team was feeling good. Almost everyone on the team beat some sort of PR either for the season so far or overall. The weather held out for all of the meets, and it was a great morning for the HCXC team.

Looking For Pictures did anyone take any ? 


Results:

http://www.athletic.net/CrossCountry/School.aspx?SchoolID=13032


The weather here in Holland however was a different story. Wind, Rain and Even some Hail at the Park2Park 1/2 Marathon. Views from the Holland State Park Beach.

HC vs. Zeeland West @ Unity

It was a windy day for running and the Michigan weather kept us guessing, rain, sun, wind it could not decide what it wanted to outside. Unity has a tough course and it really challenged our runners. They had to work really hard for their times. 

GFR

• GOOD FORM RUNNING 
• Land midfoot, not on the heel. Striking the pavement with your heel naturally puts on the brakes, which slows you down and leaves you prone to injury since it's jarring. Not convinced? Read more about heel striking here.
• Keep your ankles relaxed and pick your feet up. Bringing the heel toward the bum to activate the hamstrings — a good thing — while pushing the ground away causes muscles to fatigue more quickly, especially the calf.
• Shorten your stride. It's nicer for your knees. Really, it is.
• Lean slightly forward. The lean should start at your ankles, not your waist, since bending in the middle can hurt your back and it's also inefficient.

To see what you should be doing with your upper body while running, just keep reading.

• Keep your low abs engaged. Feel your deep abs, about two inches below your navel, pulling toward your spine to help keep your pelvis stable and lumbar spine more stable.
• Make your torso active. Lift your ribcage up and forward to help those above-mentioned low abs engage — they can be lazy. This lifting action helps create support for your torso, rather than leaving your upper body to rest inactive as your pelvis and legs move you forward.
• Keep your hands relaxed. Imagine you're holding a raw egg in each hand. Make a soft fist, but don't squeeze, which creates unnecessary tension.
• Swing your arms forward and back. Ditch the arms swinging across the body action; it wastes energy. Your hands shouldn't cross the mid line of your body. Also keep your elbows bent to 90 degrees.
• Keep your shoulders relaxed and down. A nice, deep exhale will help them fall away from your ears.
• Look straight ahead. Looking down at the ground closes your throat, making it harder to breathe, and isn't breathing hard enough already when running?

@ Unity

HC vs Zeeland West

WhenWednesday, Sep 19, 2012

Where5900 48th Ave, Hudsonville, MI 49426-9769 @ Unity 

Description4:45pm Boys 5:15pm Girls

Holland Christian Vs. Unity

It was a warm day for racing. Topping out at 85 degrees at race time, they had to work hard today to stay ahead. Great Job Runners

The HC 5K Course

Christian School Invite

Christian School Invite

We couldn't ask for a better start to the morning, it was cool and comfortable and A full rainbow marked the start of four great HCXC races today. Boys Varsity ran at 9:30, Girls Varsity ran at 10:00, Boys JV ran at 10:30 and Girls JV ran at 11:00. Congratulations to all the Runners today everyone did a great job. 

Here are a few Pictures from the meet this morning. 

Results->http://michianatiming.com/results

Pace Chart

So for those of you who are struggling to to see the value of our track workouts, take a look at the pace chart. We want you to run your best that is why we have you run different distances on the track with rests in between, it gives you and idea of what it feels like to run at your goal race pace or faster/slower if you want. It helps you learn how to pace your self for a race as well :) 

Check out the pace chart. 
http://davecamire.com/pace_chart.pdf

For the week of September 3-8

Tuesday-Trail Run at Saugatuck Dunes (15 minutes out, back ) 
Wednesday - 3 or 4, 1 mile repeats with 2.5 min rest in between
Thursday - 4x200's (track workout)
Friday -2 miles and some strides (done about 4)
Saturday -Christian School Invite

Christian School Invite

WhenSaturday, Sep 8, 2012

Where7979 Kalamazoo Ave (map)

Description7:30 Leave HC parking lot 7:50 Zeeland Pick up at carpool by Zeeland McDonald's 9:30am Varsity Boys race 10:00 am Varsity Girls race 10:30 am JV Boys race 11:00 am JV Girls race 11:45 pm Team Awards Return to HC at 2:00pm (Zeeland drop off 1:45pm)