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CHAP Running Club

Posted at 07/26/2016 11:44:07 PM EDT

Dear Chariots,

I hope you're all having a great summer break, but also beginning to think about the fall, and our upcoming XC season. Here are a few details to help get you thinking about running again:

  1. CHAP RUNNING CLUB meets on M,W,F at Hawk Island from 4-5:30pm, and T,TH at Lake Lansing North from 4-5:30pm. We are only about 1 month out from the official beginning of XC practices, so now is the time to start running again if you have not started already. Running over the next month on your own, or with our Running Club, will make the practices much easier and less painful when they begin in mid August.

  2. RECOMMENDED MILEAGE is only 10-15 miles/week for those just beginning to run. Think about trying to do 2-3 miles 3 times a week, like M,W,F for starters. Then build up from there to running every day by adding no more than 3-5 miles week. If you start now, within 4 weeks you should be running about 25 miles/week when practice officially begins. However, if you really want to race at your best this fall and improve most dramatically, you should be at or above 25 miles/week already and committed to running through the summer, not to mention doing some extra core and strength work too.

  3. MILEAGE LOGS are a helpful way to keep track of your running, and to let your coach know what you've been doing. This helps provide the accountability we all need for voluntary off-season conditioning. Please email me on Sundays with a brief summary of your previous week's mileage, and especially if you hope or plan to run in the top 10 on our Varsity boys or girls teams. PRIZES/REWARDS: For those who log and report more than 150 miles this summer I will have a special t-shirt to honor you with this fall! In addition, the first meet (St. Johns "Under The Lights" Invitational on Friday, Aug. 19) will only be for those Sr. High team members who run and log over 100 miles before this meet takes place (including the first week of team practices).

  4. OFFICIAL PRACTICES will begin on Wednesday, August 10th at 4pm at Hawk Island Park. Please spread the word to others who may be interested in CHAP XC, and feel free to forward this email to other homeschool families. If you will miss any significant practice time (several days or a week) due to vacation time, or summer camp please be sure to let me know in advance, and be prepared to do the daily workouts on your own as much as possible.

  5. TEAM REGISTRATION now happens entirely through the CHAP website. You can sign up to run with us at Just go to the REGISTRATION tab and select Cross Country Fall 2016. This page is not there yet, but should be up and running in the next few days after I contact our CHAP webmaster. There will also be some forms to fill out and sign, which can be mailed to me, or handed in after practices begin.

  6. SEASON SCHEDULES are already up on our web pages. You'll notice a few changes to be aware of, but most of the same meets we've run before are still on the schedule. If you have any questions don't hesitate to ask.

    Jr. High Schedule is here:
    Sr. High Schedule is here:  
  7. HPA CONFLICTS are only possible with our two Friday meets, the MSU Spartan Invite on Sept. 16th, and the Alma College Scottie Classic on Oct. 21. For these two meets you may need to request an early dismissal from HPA practice depending on the rehearsal schedule and the actual meet schedule. Please don't forget to include these dates on your HPA Audition Registration forms.

  8. OFF SEASON XC STRENGTH & CONDITIONING WORKOUTS are also being offered by Mr. Schaub at The Workout Studio on Dunkle Road (near Trinity Church). These 1 hour workouts are optional and he can only accommodate about 15 kids at a time. The two weekly workouts offered are on Mondays at 2:00pm and Fridays at 12:00pm. This is a great way to gain some extra strength and flexibility before our season begins, and I highly recommend this... especially for our High School Varsity level runners.

  9. CHAP CROSS CAMP will be happening again after the Laingsburg Meet for any & all Sr. High Team members. Mark your calendar now and plan to join us for 2 nights of tenting, and 2 full days of team bonding, hard work and fun. Dates are Thursday, August 25 - Saturday, August 27 at the Shoecrew's home in Haslett.

  10. REMOVAL FROM THIS MAILING LIST is your choice at any time. Just let me know if you've decided CHAP XC is no longer for you or your family, so you won't pestered with all my emails for the next three months.

Blessings to all of you and your families,


Where Did Sarah Kettel Come From?!

Posted at 11/25/2014 10:50:38 PM EST

Where Did Sarah Kettel Come From?! By Stephen Mazzone / November 24, 2014 5:32 PM

The difference between very good runners and those that are worthy of elite status is evident. While very good runners can consistently run times that will keep them among the upper-echelon of talent, it’s the elite runners that can bring it up a notch when the competition is at its best; can elevate their game when the pressure appears unsurmountable.

In just her second season of running, Sarah Kettel can put herself into that category.

Unbeaten on the dirt trails throughout the fall, the home-schooled junior from Michigan pieced together one of the finest races of her young career at the Nike Cross Nationals (NXN) Midwest Regionals on Nov. 16. She not only clocked a fast 5K time of 17 minutes, 28.8 seconds at Indiana State’s LaVern Gibson Championship XC Course, but beat a field that included Birmingham Seaholm’s Audrey Belf, an All-American track runner and two-time Michigan cross-country state champion.

“I never even thought about winning,” Kettel said. “It was after probably one and a half miles into the race when it started to enter my mind that maybe I could win it. I started gaining on the leaders, felt fine and decided to keep going.”

The 16-year-old runner has kept going and been on cruise control since she captured the season-opening Laingsburg Early Burg Invitational on Aug. 22 with the country’s fastest clocking at the time of 17:28. That effort was more than 17 seconds under her track personal best and almost a full minute quicker that what she did the previous year in cross country.

Her performance at the Burg Invite also began a string of 11 straight victories this fall, including a convincing win at the MiHS (Michigan Home School) Championship just three weeks prior to Nike where she crossed the line two-plus minutes ahead of her closest rival with a PB of 17:24.97!

Increased mileage over the summer has made a difference, according to Kettel.

“I think I started off with a God-given talent and over the summer I was able to develop it,” she said. “The coach gave me 40 to 50 miles a week and it worked. Prior to the summer, I was probably doing 35 miles less. And during cross country, I was probably running 35 miles (a week).”

After Kettel’s initial season of cross country last year, where she generally ran in the mid 18-minute to 19-minute range, head coach, Rev. Kevin Shoemaker, felt a change was due to get his runner to the next level.

“Once we figured out how good she was,” he said, “we put her to work.”

Kettel competes for Capital Homeschool. Like other athletes that are home-schooled, she’s in a unique situation. She is not allowed to participate in meets that are run by the MHSAA, a league that has produced the No. 3 runner in the country and defending Foot Locker boys’ champion Grant Fisher and Belf, a second-place finisher in the two mile (10:10.90) at last year’s New Balance National Indoor Championships.

To make up their schedule, Capital Homeschool and other home-schooled squads are allowed to enter invitational meets. According to Kettel, the meet directors have been more than accommodating. The gifted runner and her team, which also includes Shoemaker’s two daughters, Annika and Kyria, participated in nine invitationals this season.

“We are really thankful for the welcome we had,” Kettel said.

Capital Homeschool consists of boys’ and girls’ high school and junior high squads. Team members are required to attend three practices, which are all done together on Hawk Island, a small park in Lansing that is centrally located.

Even though Kettel has a 45-minute drive, the long commute to practice is well worth it.

“The cool thing is we are all together,” she said. “I also practice with the boys, who can push me.”

In winning this year’s NXN regional, Kettel took lead for good over the front-running Belf and eventual third-place finisher, Anna Sophia Keller of St. Anthony’s in Illinois, with about 800-meters remaining.

“I felt like I had something left,” she said. “Going into the race, I missed church. Coach said to use the race as an act of worship for God. It gave me the extra strength to push pass them. The rest of the race it was all about keeping my lead and getting as much space on them as possible.”

“We never even talked about her winning,” admitted Shoemaker, whose star runner will head to Portland, Oregon for the finals on Dec. 6. “The race goal all along was to qualify for the national meet. The goal was to see how she could compete with Audrey Belf. They never raced heat-to-head.”

For two thirds of the race, Belf and Keller did the pace-setting. Kettel snuck into contention during the closing mile.

“We were happily surprised with how Sarah ran,” Shoemaker said. “She made a move at the right time. It was an incline that she caught up with the girls (Belf and Keller). I don’t think they ever knew anyone was coming. She caught them about two and a quarter miles and took the lead with about 800 to go. She opened up about a 15-meter lead and they were able to close the gap the home stretch.”

Kettel will be competing in two national meets this year. Just like 2013, she is also entered in the upcoming Foot Locker Midwest Regionals this Friday at the University of Wisconsin. A top-10 finish at that meet will earn her a spot in the finals, to be held Dec. 13 in San Diego.

The only difference from a year ago is that Kettel has great potential to not only qualify for both finals, but compete with the lead pack.

“We are excited to find out the answer,” Shoemaker said. “With the right competition, I think she can run 17 (minutes) flat. I don’t think she has reached her peak yet.”

Sarah Kettel named LSJ "Athlete of the Week"

Posted at 11/20/2014 09:38:51 AM EST

Nov. 19, 2014 - Lansing State Journal

Capital Homeschool’s Sarah Kettel has won the Lansing State Journal athlete of the week voting this week.

Kettel edged Michigan Division 1 champion and Birmingham Seaholm senior Audrey Belf by two seconds to win the NXN Midwest Regional on Sunday.

The junior completed the 3.1 miles in 17 minutes, 28.8 seconds to Belf’s 17:30.6. It is only the second time in two years that a Michigan runner has finished ahead of Belf, and the first time a runner from Michigan has won the Midwest regional – which also includes Indiana, Illinois, Missouri and Ohio.

Kettel is also the first mid-Michigan area runner to qualify for the Nike Cross Country Nationals, which will take place on Dec. 6 in Portland, Ore.

This week’s other nominees were:

Malik Mack (Sexton football) The senior passed for 135 yards and two touchdowns and ran for 89 yards and three TDs in the Big Reds’ 35-7 win over Richmond in a Division 4 regional final last Saturday at Sexton’s Madjeski Stadium.

Michael Korey (Lansing Catholic football) Two of the three passes the junior caught for 72 yards went for touchdowns as the Cougars defeated Flint Powers Catholic 49-21 in a Division 5 regional final on Friday at Holt Junior High.

Natalie Crandell (Williamston/Lansing Christian girls swimming and diving) The sophomore and CAAC Red runner-up took ninth in the diving regional at Haslett last week to qualify for the Division 3 state finals this weekend.

CHAP's Sarah Kettel wins Midwest Regional

Posted at 11/18/2014 04:58:23 PM EST

from LSJ 11/17/2014 by Dick Hoeskstra

TERRE HAUTE, Ind. – Her goal was to finish in the top five.

But Capital Homeschool’s Sarah Kettel surged into the lead after the two-mile mark and edged Michigan Division 1 champion and Birmingham Seaholm senior Audrey Belf by two seconds to win the Nike NXN Midwest Regional on Sunday.

“I was in the lead with Audrey and Anna Sophia (Keller from Illinois), and felt I could go faster,” Kettel said. “I managed to stay in the lead, but I kept thinking until right before the finish line that they were going to pass me.”

The junior completed the 3.1 miles in 17 minutes, 28.8 seconds to Belf’s 17:30.6 and Keller’s 17:31.3. It is only the second time in two years that a Michigan runner has finished ahead of Belf, and the first time a runner from Michigan has won the Midwest regional – which also includes athletes from Indiana, Illinois, Missouri and Ohio.

“The plan was to start out conservatively,” said Kettel, who was in 35th place at the mile mark. “Then I was just focused on picking the next ponytail off in front of me.”

She worked her way up to the top five about halfway through the race.

“A lot of us on our team missed church because of this meet,” she said. “Our coach (pastor Kevin Shoemaker) mentioned that we should make the race an act of worship toward God. That really helped me.”

Kettel is also the first mid-Michigan area runner to qualify for the Nike Cross Country Nationals, which will take place on Dec. 6 in Portland, Ore.

here's a link:

Boys & Girls Team Finish First

Posted at 10/27/2014 11:36:19 PM EDT

CHAP Cross Country:

Congratulations to the Boys & Girls CHAP Cross Country Teams on their victory this weekend in the MiHS State Championship. Both teams finished in First Place!!!, here is a link to their results,

Sarah Kettle ran a personal best and still has the fastest time in the State of Michigan, here is her current rankings,

Landon Dysart led the boys team with a 3rd place overall finish for the boys.

Congratulations to Coach Kevin Shoemaker on another successful season!

Here are the runners that had PR's for this week that deserve special congratulations.
Besides the winner, they are: Dustin Krise with an improvement of 0:46 seconds Grant Fedewa with an improvement of 0:09 seconds. Micah Potter with an improvement of 0:09 seconds. Grant Taylor with an improvement of 0:14 seconds. Caleb Wood with an improvement of 0:34 seconds.

Here are 7 Girls than ran PR's for this week that deserve special congratulations. Besides the winner, they are:

Larisa DeMass with an improvement of 0:01 seconds. Sarah Kettel with an improvement of 0:02 seconds. Rebecca Kettel with an improvement of 0:05 seconds. Annika Shoemaker with an improvement of 0:05 seconds. Sarah Grace Roskos with an improvement of 0:07 seconds. Tyler Eastwood with an improvement of 0:20 seconds. Lauren Smith with an improvement of 0:47 seconds