Laona-Wabeno Rebels CC

Green Bay Press Gazette All-Area Team selections

2011-12-15T11:00:00.000-06:00

Congrats to Megan and Miranda for being selected for the All-Area team. Your hard work has been recognized.

Molly winning the Footlocker National championships

2011-12-13T13:08:00.000-06:00

Congrats to Molly Seidel and the Midwest team for winning the national championships in San Diego. Shows the strong runners do come from the Midwest.

Quick thoughts before State

2011-10-27T08:39:00.000-05:00

As State draws closer, I am just remembering some of the interesting things. Megan face planting at Rosholt, having practice in the rain for a week straight, Andrew singing on the bus on our way home from Iola and then voice cracking. Watching Whit and Marissa crying at Sectionals then thinking to myself, "We made it to state, why are they crying?" Every season is unique.

Letter

2011-10-25T11:21:00.004-05:00

Rebel Cross Country

October 25, 2011

Parents of Rebel Cross Country Runners:

I would like to thank you and your athletes for another very successful season. Before the close of the season, there are a few things we would like to do yet.

First of all, on Wednesday at 7:00 p.m., we will be having a potluck banquet for the runners. This will be a very informal event to celebrate the close of our season and the ladies trip to state. We ask that you attend and bring a dish to pass.

Second, we will be having two separate pep assemblies for the Lady Rebels to wish them good luck at state. One will be in Laona at about. 8:15 a.m. Friday morning and the other will be in Wabeno at 9:15 a.m. Friday. You are more than welcome to attend these assemblies.

And finally, if you wish to attend the race we have reserved rooms for the girls at the Ramada in Stevens Point just like last year. You can reserve your rooms at the following address:

Ramada

1501 North point Dr., Stevens Point, WI

(715) 341-1340

Race time on Saturday is 11:00 am at the Ridges Golf Course in Wisconsin Rapids

Hotels and Potluck

2011-10-25T10:02:00.000-05:00

Runners are staying at the Ramada Inn in Point. Coach Twardowski has a letter to hand out to runners with all information. I have a copy to send out today. Potluck is Wed. at 7pm

State information

2011-10-24T14:02:00.000-05:00

Yes, we are going again. Here are the latest things:
1. 11am Saturday at the Ridges directions are on the WIAA website
2. 99.9% sure Hotel rooms are at the same place. I still need to confirm to be a 100%
3. Pep assembly at Laona 8:10am then down to Wabeno at 9am
4. Good times had by all 100%
5. Coach Sorenson leaving with everyone is 50/50 depended upon Forest County courts and I will find out on Wed. at 5pm.

Sectional map

2011-10-11T14:18:00.003-05:00

I tried and it doesn't work

Sectionals

2011-10-11T11:29:00.000-05:00

TOURNAMENT INFORMATION

Important Items, Dates & Times to Remember

· 10/21/11 Iola-Scandinavia Cross Country Sectional Run

· 2:30 p.m. Course opens for warm-ups

· 3:15 p.m. Coaches meeting at the chalet

· 4:00 p.m. Girls’ race

· 4:45 p.m. Boys’ race

· 5:30 p.m. Awards ceremony behind chalet near the balcony

Note: If you have runners carrying an inhaler, don’t forget to give me a physician’s statement.

Sectional Tournament Information

· Detailed information regarding rules and regulations for cross country can be found on the School Center on the WIAA Web Site or in the WIAA Fall Season Regulations handbook. Also, detailed information regarding cross country state tournament information can be found on the School Center.

Conference Meet and upcoming Sectionals

2011-10-11T11:23:00.000-05:00

What an awesome day for a Conference meet. I want to once again say thank you to all the volunteers, the Bartel's family and McCaslin Brook Golf Course for help making the Conference meet a success. Also for the parents and juniors for the flowers for parents and our three seniors Whitney, Marissa and Nick.

Good job for the team yesterday. Megan once again as our Conference champion and the girls retaking the Team title. Miranda, Marissa, Whitney and Amanda for making all conference. Jake Kroll running hard for earning his first all-conference on the guys side. Lets not over look the Jr. high with Austin crushing the competition and Mason coming in second. Abbey taking 3rd on the girls side. Once again good job.

Now we have two weeks to prepare for Iola. We have been here before so we know the course. This is the course we had our first state qualifer so we have some history at Iola. Lets train smart and hard this week in preparation for a solid result. When I say smart it is also about healing, some of you like the Shin Splint sisters.

Conference meet info

2011-10-07T11:02:00.001-05:00

2011 Northern Lakes Conference Meet

The NLC meet will be hosted by the Laona-Wabeno cross country team. The conference meet will be run at the McCauslin Brook Golf and Country Club.

4:00 pm Jr. High

4:30 pm Boys

5:00pm Girls

Meet scoring will be done by place cards so coaches you are responsible for collecting the place cards, writing the athletes name and place, and promptly turning the cards in for scoring. Please e-mail rosters by Wednesday October 5^th to: christinejanczewski@laona.k12.wi.us.

Course: The course follows through woods on varied terrain in the roughs of the golf course. Runners will have good footing and spikes are allowed. This is a spectator friendly course. Boys will run 5K and girls 4K.

Directions: If you are coming from the south:

Take Hwy 32 into Lakewood, Wisc., once past Flynn's Amoco/BP and Lakewood Motor Sports turn RIGHT on St. Mary's Road, then turn RIGHT on County Road F, stay on F for a little over a mile, then TURN RIGHT on Logging Camp Road, you will then TURN RIGHT and Logging Camp Road will merge into Club House Lane.

If you are coming from the north:

Take Hwy 32 into Lakewood and TURN LEFT onto County Road F, stay on F for a about a mile and a half, then TURN RIGHT on Logging Camp Road, you will then TURN RIGHT and Logging Camp Road will merge into Club House Lane.

Awards: Top 7 individuals boys and girls will receive medals as well as NLC All-Conference recognition and trophy for top boys and girls team.

Teams: Laona-Wabeno, Three Lakes, Crandon, Florence, and Goodman-Pembine

For more information:

Christine Janczewski (AD) or Richard Sorenson (Cross Country coach) 674-2143

Fee: $60 payable to Laona School District

There will be concessions with Gatorade, water and baked goods

Rain, Sweat, and Blood

2011-10-06T21:59:00.000-05:00

We have had a good couple of weeks of racing. Rain and lousy weather makes us appreciate the good weather we can have at races, but also it really shows the grit and soul of the team.

At Rosholt, it is the first time we had four runners on the podium, and at Crandon we almost had the hat trick of a perfect score. The Florence runner is a friend of the team so it is alright. On the guys side we had Jake who medaled. How about our Jr. High champions of Austin and Abbey both destroying the competition. The most important thing is we came out healthy on a pretty rough course. Now we have to prepare for our Conference meet Monday.

Pictures from Rosholt

2011-10-06T21:47:00.000-05:00

Weather

2011-09-27T15:10:00.000-05:00

Just remember there is no such thing as bad weather just bad clothing. Depending on who you are dress appropriately for practice and meets. Weather is not too promising. Although we do have some sunshine right now. Our new jackets will protect us from the weather.

Rosholt course map

2011-09-27T14:10:00.002-05:00

map of merrill course

2011-09-27T14:09:00.000-05:00

Merrill information

2011-09-27T14:05:00.000-05:00

The Merrill Blue Jay CC Invitational will be run at the Merrill Area Rec Complex (MARC) adjacent to Council Grounds State Park on Sat., Oct 1. This site has been host to WIAA Sectionals often in the last 10 years.

9:00 Varsity and JV Girls

9:30 Varsity and JV Boys

10:15 Awards

(If there are a small number of schools, the JV will be combined with the varsity)

Meet scoring done by Performancetiming.com– log onto www.performancetiming.com to submit your entries. We have attached info pertaining to the process. Please have entries submitted by September 30.

Boys 5k, Girls 4k (7 runners Varsity, unlimited JV)

Course:

It offers a variety of terrain and scenery, is fairly wind-proofed and footing is excellent. The course travels on gravel & mowed paths, through woods, small rolling hills and flat grassy plains.

Awards:

Top 10 Individuals (JV and Varsity)

Top 2 teams for varsity

(If there are enough schools, additional team awards will be added and races run in divisions)

Teams: Adams-Friendship, Antigo, Chequamegon, Laona-Wabeno, Merrill, Mosinee, Owen-Withee, Rhinelander, Westfield

Rosholt information

2011-09-27T14:03:00.000-05:00

Three Lakes

2011-09-23T09:09:00.000-05:00

Pretty exciting race at Three Lakes. We tied for second with Rhinelander and their sixth runner broke the tie. It shows what Coach Twardowski and I always say it takes all of us as a team to win as a team and to pick off as many runners as possible. That is what makes cross country a great sport. We have a week off to help heal the wounded and be ready for Rosholt. I will have times up later in the day. It was good to see Gary and Olivia Zimmer at the race. They were cheering hard for the Running Rebels.

Racing against the best

2011-09-18T22:07:00.000-05:00

If you want to know how good of competition we will see at any given meet, invite, Sectionals or State. Read Running Times Magazine and you will notice a Wisconsin native running for Oregon. A very elite school for any runner.

Pictures

2011-09-18T21:32:00.001-05:00

If anyone has pictures could you post them on the facebook or send them via e-mail. Much appreciated. I have not been able to do it because of the nature of the last two races makes it impossible to take pictures and coach.

Smiley Invitational

2011-09-18T21:28:00.000-05:00

I have to say I am very proud of our runners on Saturday. Everyone improved on their times from last year and we continue to improve throughout each race. It is what I heard after the races that really impressed me. Megan saying she was hurting so bad but she couldn't let that one girl go, Amanda and Alanna just running through their shin splints to make sure our team stays near the top, Marissa getting stepped on with her calf in spasms. For the general public, they don't understand that cross country takes a special person who is committed to the sport. I believe Wetmore says it best in the book Running with the Buffaloes, "Distant runners are experts in pain, discomfort and fear....That's the nature of their game. Taking pain." The teams that beat us are ranked 6th and 8th in the state.

Three Lakes meet Information

2011-09-18T21:12:00.000-05:00

Smiley directions

2011-09-12T16:48:00.000-05:00

SMILEY CROSS COUNTRY INVITATIONAL RACE

Hosted by Wausau East High School

Directions to Wausau American Legion Golf Course:

If you are coming from anywhere north, south and West of Wausau, you want to get on I 39/Hwy 51 and exit on Bridge St.

· Take Bridge St. east across the Wisconsin River, turn left (north) at the third stoplight (6^th St.)

· Stay on 6^th St. for approx. 1.5 miles, (you will see a boat landing and picnic area on your left along the river) just past this as the street curves to the right, is Horseshoe Springs Rd. on your right. Exit 6^th St. onto Horseshoe Springs Rd. This will bring you right to the course

If you are coming from the North and East of Wausau and not on Hwy 29 or I39/51, you likely will come into Wausau on Hwy 52.

· As you come into Wausau on Hwy 52, stay on it until it comes to stoplight at 6^th St., turn right on 6^th St.

Note: If you miss Horseshoe Springs Rd., you will see Mino's Italian restaurant at the next intersection of 6^th St. & Golf Club Rd - turn right (east) at Mino's. Go one block and turn right again - you are at the Legion Golf Course and race course.

Smiley information

2011-09-12T16:46:00.002-05:00

WAUSAU EAST HIGH SCHOOL

55^th Annual Bill Smiley Invitational Cross Country

Saturday, September 17, 2011

Northern Wisconsin’s oldest invitational cross country meet will again be held at the Wausau American Legion Golf Course. This meet continues to provide the best competition for the greatest number of runners. We are happy to host your school and runners, and wish the best to everyone.

RACE TIMES: 8:30 BOYS Div II & III JUNIOR VARSITY

9:00 BOYS Div II & III VARSITY

9:25 GIRLS Div II & III VARSITY

9:55 GIRLS Div I, II & III JUNIOR VARSITY

10:25 GIRLS Div I VARSITY

10:55 BOYS Div I VARSITY

11:20 BOYS Div I JUNIOR VARSITY

COURSE: The American Legion Golf Course, one block east of North 6th Street (hwy. W) on Golf Club Rd. The Boys will run a 5000 meter course, the Girls will run 4000 meters.

NOTE: Coaches pick up your runner’s chips at finish line upon arrival & return all chips to timing table in the bag that you received when you picked them up.

ENTRIES: Your timeliness in submitting your entries is essential. MUST use website listed here.

------ Opens Noon Sept. 8^th, & CLOSES at Noon Sept. 15th ------

No Exceptions to this entry time frame!!!

Extra chips will not be available – not entered, will not get a chip.

Please enter ONLY runners you know will be competing. DO NOT just enter your entire roster.

LOG On To: Website at: www.pttiming.com

Any problems, call 800-766-4167, ext. 800

ENTRY FEES: $160. for both boys & girls teams (V & JV) $80. one boys or girls team (V & JV), Payable to: Wausau East HS, PLEASE send prior to the meet. Thank you.

FACILITIES: No dressing facilities at the meet site. If you need a dressing facility, please contact

Coach Olson to arrange for you to use locker rooms at East High School.

Please be advised there is NO WATER available on the course. PLEASE BRING WATER

AWARDS: Trophies for the TEAM Champion and Runner-up in all 4 Varsity divisions. (8)

Trophies for the JV TEAM Champion in Divisions I Large & Small combined. (2)

Trophies for the JV TEAM Champion in Divisions II & III combined. (2)

Medals for the top 20 individuals places in all 4 Varsity divisions. (160)

Medals for the top 20 individuals places in JV Divisions I Lg & Small combined. (40)

Medals for the top 20 individuals places in JV Divisions II & III combined. (40)

Medals for the top 8 individuals on the top 2 teams in all 4 Varsity Divisions (64)

PRESENTING AWARDS & RESULTS:

Awards for Division II & III schools will begin at approximately 10:30.

Awards for Division I schools at approximately 11:45

REMINDERS: ****STAY OFF THE GREENS AND TEES!!!

****PARTICIPANTS MUST KEEP THEIR SHIRTS ON AT ALL TIME – COURSE RULE!

***PLEASE, ABSOLUTELY NO COOL DOWNS ON THE COURSE!!!

The American Legion has gone out of their way to host this great meet. Please be

respectful of the facilities and golfers. Help us to preserve it for future runners and

spectators. Thank you.

55^th Annual SMILEY CC Shirts - available at the meet.

Long Sleeve shirts - $15.00 and Short Sleeve

Information for DC Everest

2011-09-12T15:25:00.000-05:00

D.C. EVEREST SENIOR HIGH SCHOOL

6500 Alderson Street

Schofield, WI 54476

Evergreen Invitational Cross Country Meet

Nine Mile Forest, Wausau

TO: Cross Country Coaches and Athletic Directors

FROM: Lee Ann Kitchell, Athletic Director

Greg Peterson - Girls Head Coach, Brad Seeley - Boys Head Coach

DATE: September 13, 2011

Time Schedule:

4:15 p.m. Junior High Boys

4:25 p.m. Junior High Girls

4:45 p.m. Junior Varsity Girls

5:15 p.m. Junior Varsity Boys

5:45 p.m. Varsity Girls

6:15 p.m. Varsity Boys

Awards Ceremony For High School Teams Following the Conclusion of the Boys Race

Race Distance:

High School Female: 5000M

High School Male: 5000M

Junior High: 3200M

Participating Teams:

Division 1 Division 2

D.C. Everest Laona/Wabeno

Stevens Point Crandon

Hortonville Clintonville

Superior Rosholt (Boys Only)

Marshfield Wittenberg-Birnamwood

Wisconsin Rapids

Menasha

Rhinelander

Junior High Teams

D.C. Everest

Horace Mann

Tomahawk

Wittenberg-Birnamwood

Merrill

John Muir

Mosinee

Medford

Marshfield

Marshfield Columbus

Stevens Point

ARRIVAL:

Coaches, please pick up team packets in the chalet. Changes can be made to entries at that time. Have athletes inform their parents to pull into the parking lot at 9-Mile. This will help minimize the parking issues on the gravel road leading into the park.

TEAM AWARDS

Trophy to 1^st Place Team and 2^nd Place for Large and Small School Divisions
Medals to Runners from Winning Male and Female Teams (1^st, 2^nd, and 3^rd)
Plaques to 1^st Place Team for Junior High Girls and Junior High Boys Teams

INDIVIDUAL AWARDS:

Boys Varsity - Medals (1-20)

Girls Varsity - Medals (1-20)

Boys JV –1--5 medals

Girls JV - 1--5 medals

Boys J.H. - Ribbons - (1-20)

Girls J.H. - Ribbons - (1-20)

ENTRIES:

Please email entries using the attached roster form to Lee Ann Kitchell by Friday, September 9^th. Email Address: lkitchell@dce.k12.wi.us. Changes can be made prior to the start at the meet on the 13^th.

Junior high runners may be in 6^th, 7^th, or 8^th grade. In the high school races, all teams will run together and the divisions will be scored after the race.

ENTRY FEE:

$100.00 for the Varsity and Junior Varsity and $40.00 for Junior High. Send checks to D.C. Everest High School Attn: Lee Ann Kitchell, Athletic Director.

CONCESSIONS: A concession stand run by the D.C. Everest Athletic Club will be on site.

MEET T-SHIRTS:

Meet T-Shirts will be sold for $10.00

SPASH bus times

2011-09-08T17:52:00.000-05:00

As of right now we are leaving at 6am. I will bring the bagpipes music. I will verify on Friday.

Pictures

2011-08-30T22:52:00.000-05:00

If anyone wants to add pics please e-mail, burn a CD or download them. Don't always get the pictures as a I coach.

Pictures from the Iola Race

2011-08-30T22:50:00.000-05:00

Iola Race

2011-08-30T22:42:00.000-05:00

Back from the Iola Invite. Girls took 3rd overall just behind two second division teams which are ranked in the state. Once again EVERYONE beat their times from last year. The Tarlton twins medal with 3rd and9th places. Good job Running Rebels

Results for Rhinelander and Iola

2011-08-28T17:07:00.000-05:00

You can go to tandhtiming.com for Rhinelander and pttiming.com for Iola. Results were not bad. We are the 1st small school and almost beat Rhinelander again. More importantly, EVERYONE improved on their times from last year. Some by a few seconds other like Amanda by about a minute and half and the most improved was Andrew by over two minutes. Brea, Jake and Nick had a good first races.

Rhinelander meet

2011-08-26T08:17:00.000-05:00

Some things to remember for te Rhinelander meet: bring your jersey, black shorts, shoes and water. First meet of the season so lets be focused on this. Make sure we do the following things: walk the course as a team, my seniors and juniors get the younger runners stretched out and warmed up properly as well as cooled down after the race. Remain loose and have fun.
Rhinelander is also the race most of you will do some school shopping. Happens every year. YOU MUST HAVE A NOTE. It must be written by your parents/guardian and leaving with them. IT CAN NOT BE A FRIEND OR YOUNGER BROTHERS OR SISTERS. I don't want this to become a habit. I want runners coming back with us on the bus. Wabeno runners: your rules are different so you will need to ask Mr. Twardowski about what you need to do.
Finally don't forget your money for t-shirts and/or warmups

Practice and Bus time for Rhinelander

2011-08-25T08:27:00.000-05:00

Thursday practices will be at school. Bus leaves on Saturday at 7:30am. Good practices at Ed's Lake, and good seeing the Wabeno runners in the afternoon. I think we will have to have some more combined practices during the school year since we are a bit smaller and can travel a bit easier. See you this afternoon and to the ones in the morning I hope you had a good workout.

Pricing for jacket and pants

2011-08-23T15:19:00.001-05:00

The cost for Under Armour Jacket and Pants will be the following:

Jacket: $71
Pants: $ 65

That includes the set up costs and shipping and handling.

Rhinelander meet

2011-08-23T15:14:00.002-05:00

Bus will be leaving at 7:30 am from Wabeno. The meet is at Rhinelander HS.

Practice week of Aug 22-26

2011-08-23T15:13:00.001-05:00

Tuesday afternoon practice will start at Coach Sorenson's home

Wednesday: both practices will be at Ed's Lake at normal times

T-shirts

2011-08-19T21:57:00.000-05:00

This year the t-shirts are going to be tie-dye with green and purple to represent the schools. The back has an inspirational quote as well as a new design on the front. Looks pretty cool. Once again friends and family can also purchaseon eas well. The price is $17.

Sectionals

2011-07-13T09:56:00.002-05:00

SECTIONAL #3 - IOLA-SCANDINAVIA

Amherst, Bonduel, Florence, Gillett, Goodman, Green Lake, Iola-Scandinavia, Laona/Wabeno, Lena/Saint

Thomas Aquinas Academy, Marion, Menominee Indian, Oconto, Oshkosh Lourdes, Princeton, Rosholt, Saint

Mary Central, Valley Christian.

Letter

2011-07-13T09:41:00.002-05:00

Rebel Cross Country team,

I hope you are enjoying your summer. In several weeks we will be starting practice so I am sending a reminder about a few things. Number one, RUNNNNNN!!! I ran the Nicolet Plastics run in Lakewood and saw Jake down there. Everyone missed a great race day. I also did the 10K Hodag run and took 2^nd place in my age group. My next race is Armstrong Creek on July 24^th and I hope to see some of you there. If you have not been running at all work on endurance and put one speed workout a week. Remember you should be able to run at least 40 minutes nonstop before practice begins. Do this gradually over the next of couple of weeks. I expect my varsity runners in shape on the 1^st day of practice.

Second reminder, don’t forget about your physicals or alt. year cards. This must be done before you can practice. Ask your athletic directors which one you need.

Third reminder, Practice will start at 5pm Monday Aug. 15^th at Laona High School.

This reminder is only for Wabeno athletes. You have a mandatory meeting with your athletic director August 1st 7pm in the auditorium. You and your parents must attend in order to participate in athletics.

Finally, ACT’s exams are coming up in the fall the weekend of SPASH and Sectionals. If you plan to one of these, please choose the SPASH date so we don’t have any problems on which one to choose.

Equipment athletes will need. 1. shoes(duh), go to a good store like East Bay or Scheels. If you are really serious and have money you will need a pair of cross country spikes and a pair of training shoes. Look on the internet for Eastbay for deals. If you only want one pair of shoes, buy a light pair of trail shoes like Teva, Salomon, Saucony or Brooks are great shoe companies. Choose what works for you. 2. Black pair of shorts for the meets. Nothing below the knees and without writing. 3. Water bottles, our practices get long and we run in the heat and you will need to stay hydrated. We have had issues with drinking out of the same bottles and getting sick so each person will have to bring their own bottles for practices and meets. We will have coolers.

If you have questions call me at school. I am usually here from 8-10 am. You can call me at home, good luck at reaching me. You can also go on the Rebel Blog which has all the information. Looking forward to seeing everyone in several weeks.

Why run cross country?

Going to State is there anything else
Good way to outrun a bear
Get cool T-shirts with awesome sayings
Improves your tan
Souper run is August 7^th (Yes do it!!!)at Silver Lake Beach
Coach runs at 6:30am(yes in the morning)
Eat more and not feel guilty
See your teammates
Run against national caliber athletes: Chris Solinsky American record holder in the 10K, Molly Seidel , and Allie Woodward who is running for Oregon Univ.
Your coach (or God) told you to run

Mr. Sorenson and Mr. Twardowski

Rebel Cross country on Facebook

2011-06-01T14:59:00.001-05:00

I thought this might be a good idea to communicate.

http://www.facebook.com/pages/Laona-Wabeno-Cross-Country/232210630127064?ref=hnav

If you want to add me as a friend I have two Facebook accounts. One is for family and one for cross country. The one for cross country is the pic of me in my orange shirt at the 3-Lakes meet. Have fun this summer and do some running.

Tracking mileage

2011-05-16T15:16:00.000-05:00

There are sites that track mileage, map out routes, and keep pace. Runnersworld.com has a training page.

dailymile.com is cool because it will connect to Facebook and is simple to use.

Racing in the summer

2011-05-16T15:06:00.003-05:00

Yes I do expect my runners to do some races in this summer. I also realize that gas is expensive, but there are races in the local area.

Crandon : Run for Paws July 11th 8am in front of the Courthouse.

Pembine: Saturday August 6th

Lakewood: Nicolet Plastics 4 mile race on June 4th register online: www.nicoletplastics.com

Rhinelander: 10K Hodag Run June 25th register online at Active.com

Laona: 5K Souper Run Aug 7th

Florence: Keyes Peak Trail 50 K and Marathon: Now you have to be in shape to do this. Register on line: greatlakesendurance.com

Armstrong Creek: Polish days Run will be Sunday July 24th. I will find out more and post it.

There are other runs in the area just to have do a bit of searching, plus wisport has a trail running series with one race in Iola. I am doing the 1st two myself so I expect to see runners at some of the events.

Websites for Cross country camps in Wisconsin

2011-04-05T14:46:00.003-05:00

Here are some websites of some really good camps. If you want to jump up to the next level, you should consider going to one of the camps. http://uww.edu/conteduc/camps/crosscountry http://www.uwbadgers.com/camps/cross-country.htm

Even more pictures

2011-04-05T14:37:00.003-05:00

more pics from conference

2011-04-05T14:32:00.003-05:00

Girls at conference

2011-04-05T11:36:00.001-05:00

Boys at conference

2011-04-05T11:20:00.002-05:00

Pictures from Conference

2011-04-05T11:16:00.002-05:00

Congrats Nate

2011-04-05T08:14:00.002-05:00

Here is a rap for Nate

Good job Nate

For going to state

Pinning your opponents to the mat

The medals on your jacket look so Phat

Yo YO Jam Coach S in the house.

I am quitting my day job and touring with Flavor Flav and Coach T.

Merry X-mas

2010-12-23T11:05:00.007-06:00

Copy and paste the website below and check out the video of the senior runners

http://sendables.jibjab.com/view/rhnyE4dz7gXAehbf

Megan Tarlton Green Bay Press Gazette All-Metro

2010-12-15T09:43:00.001-06:00

Congrats to Megan on her 2nd All Metro honors. Good job!!!!!!!!!!

CROSS COUNTRY ROCKS!

2010-11-12T15:01:00.005-06:00

State pictures

2010-11-03T15:21:00.004-05:00

Marissa finishing strong. Can she catch Miller from 3-Lakes?

Megan opening a gap on her competitors.

Pictures from Sectionals

2010-11-03T15:07:00.003-05:00

What a wonderful picture of the whole team.

The girls showed their muscle once again at Sectionals. Making history at both schools by being the first to go back to back to State.

Megan running with the big dogs of Lourdes. She made us proud and eveyone was cheering for her

Goals for next year

2010-10-31T22:18:00.003-05:00

Right now just relax for a week. Go for a light run and prepare for your next sport be it basketball or wrestling. Here are some thoughts for next year.

Guys: Place in the top half of all meets.
How to do this? We have a really young team next year. Basically, just get out there and run during the summer so practice doesn't destroy you.
Andrew and Edwin need to do a lot of hill work and strengthening exercises to put on some muscle.
Jake and Austin,our two freshmen this year, will need to put some miles in and do some races this summer. Jake did two of the three races I did this year. Expect big things out of these two young men.
Hunter: Only one thing, need to work on your stride to become more efficient, which will allow you to run faster.

Girls: Place 1 or 2 in all races including Smiley
How to do this? Number one thing is to stay healthy by avoiding injury and for everyone get out there and run on soft surfaces and do your core exercises.

Whitney: More running over the summer, plus a race or two will help improve your speed. The most important thing is to strengthen your knee. Do squats and leg extensions. Plus improve your core muscles.

Marissa B.: You are overcoming knee surgery so go by the advice of a physical trainer to avoid injury. Y0ur knee problem is similar to Whitney's. Do leg strengthening exercises and run on soft ground

Hannah: Run over the summer and do hills once a week to improve you overall speed and strength.

Marissa P. : You need to work on strength in the legs. You are a power runner who needs a better finishing kick. Lift weights and do speed workouts especially at the end of your longer runs. You better be in shape because I am going to beat you at the Lakewood race.

Brittany, Danielle and Cassidi all need to run over the summer to improve their endurance.

Alanna: Only one thing here. Heal those shins and then strengthen them by doing the exercise I showed you.

Amanda: Same as Alanna only with your ankles. Do the exercises I showed you.

Tarlton twins: I saved you for last because you already have the speed and endurance, but you are lacking one key ingredient to reaching that top level. Running efficiently by not tensing up your upper body. Don't believe me but another coach I was standing by at the race commented that both of you looked stiff as your run instead of being fluid. Top runners look like they are running effortlessly in a race. Also look at channel twelve news(they have you on there) and compare your running style with the other top runners. Both of you have arms and shoulders up not using them efficiently. Improve your overall running style by smoothing it out which in turn will allow you to go faster and put you in the elite level.

Coach Twardowski and I have been discussing about what we can do to help everyone to achieve their full potential. One thing we know we did wrong was we stopped or did not do as much strengthening after SPASH. We get so caught up on mileage and running we forget about the whole package and that is strength. Look at when the injuries started to pop up and some times slowed was right about the time of SPASH. We were so focused on doing more and more running we missed doing CORE exercises and leg strength which could have led to the injuries. Next year we will be doing these exercise all season long.

Lastly, I encourage you to put your goals or thoughts on the comments. What do you want to do next season?

State

2010-10-31T21:40:00.004-05:00

The competition at state was pretty fierce this year in Div. 3. Considering the top runner over all was from Div. 3 and broke the course record. We finished one place ahead of last year and once again missed another place be one point. Could have gotten as high as 6th place. Megan had a good run and was off by 5 seconds from last year. Injuries showed in this years race as most of the runners had slower times from last year. Having Marissa Popp in the mix kept us on top of things. Whitney by far had her best race by beating her time by 30 seconds and placing 18 places better than last year.

Some are disappointed about their performances at State this year. Now you can do one of two things with your disappointment. First, you can depress yourself and let one race determine your whole year and complain about it. Geez that is a real bummer if you do that. Ladies you have done things this year we have never done before. Placing at SPASH(by defeating a defending state champion), placing at Iola, and having an individual Conference champion plus we still placed at DC Everest(Losing it to the defending state champions) and Rosholt. Look it at this way.....there are teams out there dying to go to state or placing as high as we do in our meets. You have nothing to be ashamed of or hang your head about this season. OR, stay positive about the season look at your limitations and your strengths and improve for next year season. Set your goals for next year because Coach Twardowski and I are always looking for improvement.

Gotta love the weather

2010-10-27T17:38:00.002-05:00

Nothing better for resistance training than 45 mph winds. Girls in preparation for state had a good workout in the wind and rain. We started out running into the wind. It was cold and hard going, and sometimes the wind gusts would stop us in our tracks. Nothing feels better when you make that corner and run with little effort back to the school. Every year we get some unique weather that gives the season that extra touch. It always seems like we get the high winds and snow around the time for State. So far Saturday is looking good. See you at the pep rally. I know Mickey and Heather will have something special planned.

Important thank you

2010-10-25T10:17:00.004-05:00

My biggest thank you goes to my wonderful wife CJ who has to put up with me for the entire season. She becomes a single mom of my three boys on my meet days, she deals with my insomnia the night before and she keeps me organized and sane. Thank you honey.

Thank you's

2010-10-24T22:17:00.004-05:00

I like to show my appreciation to all the great parents who have been showing up at our meets to cheer on our runners because we put some on some pretty big miles. Some of the parents I had a chance to meet for the first time like Cody's dad. Parent involvement makes our races special. Cheering on every runner from first to last. In some cases our last runners get the loudest cheers.

Big Thank You For everyone who helped out at the Conference meet. Especially Rick Bartels who took on organizing the course.

Other thanks goes out Mrs. Popp for getting me some great pictures of our races because sometimes I don't get a chance to do it.

On that subject thanks to Mickey and Heather for doing some of the postings and checking my work. I don't have enough time in the day to get it all done. Mickey and Heather are also two seniors I will be missing greatly for Mickey keeping me organized to Heather keeping me sane these past four years. Their leadership will be missed.

Mrs. Bartels in doing the T-shirts because lets be honest Coach Twardowski and I have no fashion sense. Mrs. Aschinger for helping in organization. If anyone knows of anyone I have missed and I probably did please let me know.

Ladies Sectionals

2010-10-24T21:35:00.002-05:00

Congratulations to the Lady Running Rebels. Once again we had an awesome Sectionals and going onto State. We beat Peshtigo and Sevastopol in a tight race. It took all of our girls to beat Peshtigo. Watching Megan and Marissa Popp battling with the Lourdes in the front was exciting. They beat the top two from Peshtigo. Then Miranda was next behind the second runner from Peshtigo. Marissa and Alanna beat their runners to seal the deal. It was that close I never heard so much yelling in a race. Everyone beat the girl they had to beat and did not allow anyone to pass them so we didn't get surprised like we did at Smiley. In the end we had more speed. Amanda and Whitney both came in front of Peshtigo's last two runners and were right behind Peshtigo's five runner. For some people, well ok they were the 6th and 7th runners and don't matter in the count, BUT in the guys race Gillett beat Lourdes(who by the way was expecting to sweep Sectionals) with a tie breaker of the 6th man. Gillet boys team ran as a team to win Sectionals. Ladies you have been running as a great team all season, but you ran more as a team at Sectionals, and it was a great thing to see. It shows the great chemistry and how much hard work we have done this season. Just about everyone has shaved at least a half a minute and some took almost a minute off their times from last year.

Guys at Sectionals

2010-10-24T21:21:00.002-05:00

Well, the guys season is over. You guys ended the season on some really good notes. One was winning the Conference that had some pretty good competition from Florence and somewhat from Crandon. Jake winning again as individual champion. Your goal was 8th at Sectionals and you guys earned 7th. Not bad, we haven't placed that high in about four years. Most important are some of the memories we will be taking from this year. Three lakes no more said, and Nate trying to stay on his feet at SPASH. Then my four seniors graduating this year. Had some great times in the past four years with Nate, Jake and Cody. Then we have Tim who came out his final year and it was good to have him because his kicking speed was awesome to see. We will have Edwin, Hunter and Andrew coming back as well as Jake and Johnathan coming up from Jr. High. Our future is looking bright.

One more from 3-Lakes meet

2010-10-20T16:54:00.001-05:00

more racing

2010-10-20T15:11:00.002-05:00

oh no more racing

2010-10-20T15:09:00.002-05:00

Crazy girls

2010-10-20T15:07:00.002-05:00

more pictures

2010-10-20T15:04:00.001-05:00

Funny pictures

2010-10-20T08:45:00.003-05:00

Boys at Smiley

2010-10-20T08:32:00.001-05:00

Expectations

2010-10-19T21:21:00.005-05:00

The Freedom Sectional on Saturday is coming up fast. For some of our seniors it will be their last race. Come into the race with a goal in mind by setting a personal best time, to place higher, or just to beat someone who has beaten you this year. Don't be afraid to challenge yourself. By the end of your race be able to look me in the eye and say to me you left everything on the course with no regrets. Heather has already done this at Conference. She is still coming to practice even though her season is over now that is dedication and leadership.

There is going to be some great competition at this Sectional because I do believe a state champion will be coming from this Sectional. Both boys and girls will have to run strong in order to move on to state. We came in last year as a dark horse now we come in with a target. Everyone has given Oshkosh Lourdes the Sectional title both boys and girls teams. Don't be afraid of them. Lets give them competition and make sure they are looking over their shoulders at us and then pass them.

What is the team goal? Guys top 8 and girls top 2 are good goals.

Finally, enjoy the day. Run with a smile on your face.

Snapshots from Conference!

2010-10-15T17:17:00.008-05:00

Everybody hug Halee!

Crandon Invitational Champions

2010-10-15T17:11:00.003-05:00

Both the girl's and boy's teams took home trophies at the 2010 Crandon Invitational!

Warm weather again

2010-10-05T09:10:00.003-05:00

It has been nice to see the nice warm sunshine again. Practices have been going great and some of our injured runners are starting to regain their strides. Merrill and Rosholt were good meets for us. Crandon meet this Thursday will be run a bit differently with a different tactic. Coach T and I will explain it on the way to the meet on Thursday. I will add more pictures in the next couple of days.

Cross Country Swimming?

2010-09-24T15:18:00.000-05:00

more pics from 3-Lakes

2010-09-24T11:25:00.001-05:00

Running at 3-Lakes

2010-09-24T11:21:00.000-05:00

3-Lakes Race and upcoming races

2010-09-24T10:31:00.006-05:00

Wow!! In my 11 years of coaching, I have never seen so much rain at a race. I watched as the race course slowly sank underwater. I was glad that 3-Lakes continued with the race because most organizers would have canceled. Even though there was some apprehension by our runners, they really did have a lot of fun. We will have some great memories from this race.

I am putting info up for the next two races. We have our good luck charm from last year. Mr. Mc Craw gave us a 4 leave clover.

Having fun at Iola

2010-09-20T11:14:00.001-05:00

Smiley Invitational

2010-09-20T10:21:00.003-05:00

Varsity Girls

Boys start

JV Girls Start-345 girls

Smiley was a very good race for both the boys and girls teams. We did about where I expected in both Division 2 and 3. What was really amazing is that we were competitive with some of our top runners battling injury. I thought the JV girls race was the most interesting because of the sheer number of runners in one race. Girls just kept coming and coming in that race. Of course we had Nate crashing at the finish of the race of the boys varsity race, and getting some pretty nasty road rash.

Nate falling

For the next few weeks we are going to races that are not top on our calendar. This last week we saw some great competition and we have done very well. 1st at SPASH was awesome because we never won as a team by beating Edgar, 2nd at DC Everest is respectable losing to Edgar and 3rd at Smiley once again Edgar being the top team. At the end of October is obviously where our focus will be. We are going to use some of the races as speed workouts and may keep a few people out to heal them up. It is time to do some real good quality workouts to improve our fitness coming into the second part of the season so we peak at the right time.

Other pictures from Iola

2010-09-16T15:14:00.002-05:00

Iola meet pictures

2010-09-16T15:04:00.003-05:00

SPASH girls

2010-09-16T14:13:00.002-05:00

SPASH boys

2010-09-16T13:32:00.001-05:00

Cooler weather

2010-09-16T11:11:00.002-05:00

With the temperatures getting cooler, please make sure you are dressing for the weather. Don't over do it. If temps stay in the 50's, just need a t-shirt and shorts. When we are done, then pull on the sweatshirt.

Make sure you are staying healthy. We are mid way in the season to have a cold or minor injury at this time not a big deal because you have time to heal. As the season goes it becomes more of an issue. Please take care of yourselves by stretching and warming up as well as washing your hands and eating healthy.

I can see some are enjoying the cooler temps. Heather looks like she has more zip in her stride.

DC Everest Race

2010-09-16T10:57:00.002-05:00

DC Everest was a good race for everyone. Proud of the guys team because you are not that far off from some of the other teams. A few more places and you would have been 2- 3 places higher.

Ladies took second as a team placing a just behind Div. 2 Wittenberg. Yes we did beat them at Iola but every race is different. Wittenberg's best runner beat our best two BUT at Iola Whitney beat Wittenbergs 5th runner by the same time at both races, but at Iola there were 20 runners separating them allowing us to beat them where as at DC Everest there was only 2 or 3. Everest's girls race was more spread out.

Every race is different. Respect everyone and everyone is a place. Pretty simple.

Jr. High runners at SPASH

2010-09-11T23:08:00.002-05:00

We had a full boys jr. high team that did very well. Jake and Austin both placed for the boys. On the girls side of things Janeska and Abbey did pretty good for their first race of the season. Good job to our future varsity runners

Guys at SPASH

2010-09-11T23:03:00.002-05:00

Good job guys. Last year we didn't have a full boys team. The guys came into the meet against some tough competition, but they improved their times to become better. I see great things with this group led by our core of seniors.

1st Place at SPASH invite

2010-09-11T22:56:00.002-05:00

Congratulations to the lady Running Rebels in winning the small school trophy at SPASH and taking 7th overall. They did it by defeating the defending state champions who are ranked 2nd in the state. We have a some great competition coming up with DC Everest and Smiley.

Pictures

2010-09-01T21:45:00.003-05:00

If anyone has pictures to put on the blogg, you can e-mail them to me or burn them. I try to take as many as possible as I coach so I may not get as many as I like.

Guys at Iola

2010-09-01T21:31:00.004-05:00

The guys have been working hard. They improved their position from last year. Iola is not for the weak of heart because it is a hard course with hot and humid weather.

Girls at Iola

2010-09-01T21:16:00.004-05:00

The girls train hard to race hard. The effort they have put into practice has earned them a 2nd Place trophy at Iola. Marissa, Megan and Miranda also earned medals. Good work ladies

Johnathan's first race

2010-09-01T21:14:00.002-05:00

Rhinelander Meet

2010-08-30T21:47:00.002-05:00

Megan and Marissa placing 7 and 8th at the Rhinelander meet

A quick start to the race

Coache Sorenson's Voice

2010-08-26T15:44:00.001-05:00

8/28/2010 We had a good showing at Rhinelander. Megan and Marissa both medaling it really shows we are becoming stronger. Guys and girls all had a good races even with the heat on Saturday. Iola is going to be more important because we are racing against teams our own size. BUT remember, we are at the beginning of our season so the races later on gain much more importance than these early ones so really Rhinelander is a good speed work out for us.

8/23/2010 A really hot practice. Did a combination of speed and hills to prepare for the upcoming races. Easing our runners into speed work. Practices are going smooth

8/23/2010 Laona practice is at 5pm Monday at HS, Tuesday at Silver Lake Beach bring bathing suit and running shoes, Wed at Coach S's house , Thursday at HS, Friday Coach S.'s house an easy run. and Saturday is the meet.

Wabeno Practice Monday 8am scavenger hunt, Tuesday 8am timed run, Wednesday Ed's Lake a Polish Fire Drill, Thursday 4pm intervals and Friday easy run on railroad. Note the change of time starting Thursday at Wabeno.

8/20/2010 Make sure you look at the meet schedule. I put times for upcoming races. Also changed the top 10 which you might find amusing. If you want t-shirts and shorts cost is $24 and just t-Shirts is $14. Money on Saturday of the Rhinelander meet. Parents, friends anyone can get one. If above XL need to add on $2 extra.

8/20/2010 What a great week of practice. It was great to see eveyone on the first day. Ed's Lake hill work was a killer as it should be to prepare for the Iola Race. Looks like most of you are in pretty good shape. Our times are faster than last year at this time. Looking for the racing to start next week. Although we have not lost anyone on the trails yet doesn't seem like a season until that happens. Lets see if Mr. Twardowski can keep himself out of trouble at Ada Lake.

8/3/2010 Almost forgot the Armstrong race. Pretty low key but a really nice race. Ran that with Cameron. Hmmm an extra 50 lbs up hill is good training.

8/3/2010 Blackberries, rasperries, and blueberries are all great fruits for athletes. Good antioxidants to help recovery. Lousy for my training runs. My times keeps getting slower and slower because there are so many berries to pick.

8/1/2010 Finally been able to get back on the blogg. Iwas off the blogg for a couple of weeks something with our server. For the month of July I did 52 total miles. Today I had a great race at the Soup Run with son Aedyn. Met an author of a running book called "Chicken Soup for the Runner's Soul." Looks like a good book and going to a good cause. Saw Cody and Marissa Popps at the race. Cody took 3rd in his age group and 7th overall while Marissa took 1st overall for girls. Marissa surprised me because she was behind the second place girl from Bay Port. The Freedom coach took 1st overall at the Soup Run.

7/1/2010 Ok like a said starting July 1st I will be charting my running. tonight I ran4.05 miles in 32min about a 8 minute pace. Pretty easy run not too bad.

7/3/2010 Ran 3.5 miles in 28 minutes. Had to move fast otherwise the deer flies would have us Total 7.55

7/4/2010 Happy 4th of July. Ran in the warm humid weather. 3.5 mile in 29:00 minutes. Nice and easy as I will be doing some hill work tomorrow. Total 11 miles

7/6/2010 Ran 3 miles in the hot muggy weather. 28:34 Total miles 14 miles

7/7/2010 Had a nice run in the rain. 4 miles in the mud. 35 min. Total 18 mile

7/8/2010 A 4 mile run in 37 minutes. Total 22 miles

7/10/2010 An easy 3 miler in 29 minutes Total 25 miles

7/13/2010 Nice 3 mile run in the morning. Edwin and Whit stop by for a 1.5 mile hilly run. Total 29.5 miles

6/10/2010 Only a week into Summer vacation and already had one race. Lakewood race was a really good race. I only saw two of my runners at the race. Must have been too scared to run against their coach. I did the pump and run and I was sure I would have seen Nate there. He must have seen my muscles and knew he would lose.

The are still two other races in the area. Crandon humane society is having one on July 3rd and there is the Soup Run on Aug 1st at Silver Lake park in Laona.

Don't forget to get your physicals done before practice.

4/23/10 It was good to see everyone at the meeting. I wish we had more time to chat, but we only 30minutes. We are going to have a successful year boys and girls. I am looking forward to the start of the season. Our start of the season will start in the summer. Make sure you train. There are some local races June 5th Nicolet Run http://www.nicoletplastics.com/ to register. In July there is suppose to be one in Laona at Camp 5 or there is a race in Crandon to help the Human Society on July 3rd so when I get more info I will relay it on to the team. Finally Aug 1st Sunday is the SOUPER Run. There is also a trail running series in the state as well. Here is the link http://trailrun.wors.org/. Just to note you can not do the last 2 races because of WIAA rules and I believe we have a race on those days.

2009-11-16T14:43:00.001-06:00

Cross country runners, running hard

2009-11-16T14:36:00.000-06:00

Hannah Tinsmen

Can you name the twin?

2009-11-09T09:50:00.002-06:00

and more pics from Sectionals

2009-11-09T09:48:00.003-06:00

More pics from Sectionals

2009-11-09T09:46:00.003-06:00

Top ten girls at Sectionals

2009-10-26T10:46:00.004-05:00

Sectional Pictures

2009-10-26T10:15:00.005-05:00

Some people don't have the guts for distance racing. The polite term for them is sprinters.

Seeing Double

2009-10-24T21:18:00.001-05:00