Friday, December 9, 2011
Rainbow Resort Ski Camp
Sign up information for the Central/Como Nordic training camp at Rainbow Resort this Dec 26 to 28 is ready. Ms. Diaz will distribute the forms, or download it here. (LINK WORKS NOW WITHOUT A SCRIBD ACCOUNT!!!)
Tuesday, November 29, 2011
Como Park Nordic Schedule for Nov. 28-Dec. 2
Announcements:
Tuesday, Nov 29 - Bring: Running shoes and Ski Boots
Wednesday, Nov 30 - Bring: Running shoes and Poles
- Check out “Cougar Nordic” on facebook for pictures of team practices and meets.
- No meet on Tuesday or Thursday. Hopefully the meet on next Tuesday (December 6th ) will be on. Cross your fingers!
- Dry land training this week … be aware and in communication to make sure you know what’s going on!
- Make sure that you get your athletic fee $65 and paper work turned in. You won’t be competing at our next race without being officially registered. Thanks to those that turned in their $30 team fee!
- We will always meet at CPHS Lobby at 2:30 pm, except on special days
- Run 40-60 minutes
- Weight room
Tuesday, Nov 29 - Bring: Running shoes and Ski Boots
- Warm up run (15 minutes)
- Work on balance/core using Medicine balls
Wednesday, Nov 30 - Bring: Running shoes and Poles
- Warm-up
- Hill repeats
- Warm-up
- Cardiovascular exercise (step/box drills)
- Hand weights (focus on specific muscle groups)
- Biathlon
Saturday, November 5, 2011
Way to Go, Nate!
Nate Rue represented Como Park well at the MSHSL State Cross Country Meet today, placing 34th out of 156 in the AA Boys race. He was the first Como Park Boy to compete at state in recent memory. Nate went out strong with a 5:01 first mile that put him in about 25th place, struggled a little bit in the last mile, but finished hard. He overcame some health issues early in the season to put together a very strong senior season. Congrats, Nate!
Complete results are HERE.
Complete results are HERE.
Friday, October 28, 2011
Como Park XC at Section 4AA Meet
The Como Park Cross Country team finished the season strong at Wednesday's Section 4AA Meet at the Les Bolstad Golf Course on the U of M St. Paul campus.
The Boys were 10th and girls were 13th overall. Nate Rue set a school record, running a personal best of 16:02 and placing 6th. By placing in the top 10, he secured a spot at the State Meet. State will be held at St. Olaf College in Northfield on Saturday, November 5.
SECTION MEET RESULTS
State Meet Info
The Boys were 10th and girls were 13th overall. Nate Rue set a school record, running a personal best of 16:02 and placing 6th. By placing in the top 10, he secured a spot at the State Meet. State will be held at St. Olaf College in Northfield on Saturday, November 5.
SECTION MEET RESULTS
State Meet Info
Wednesday, October 5, 2011
2011 Como Park Cross Country
WEEK 8: October 3—9
“Everyone has a plan 'till they get punched in the mouth.”
--Mike Tyson, boxing legend
ANNOUNCEMENTS
1) Great racing last week...keep the momentum going and we’ll have a great final month of the season.
2) Health: do what you can to avoid illness…wash hands before eating, etc., don’t share food, drinks, and get quality sleep and nutrition. Up all night? That could cost you the rest of the season.
3) Let’s do a great job of cheering on our teammates this week.
MON: 2:30 p.m. Warm-up + drills/strides + 800M repeats w/ 2-3 min rest
B: 4 x 800M T: 5x800M C: 6x800M
TUE: 2:30 p.m. Distance run + core strength
B: 3-4 miles T: 4-5 miles C: 5-6 miles
WED: 2:30 p.m. Easy run (2-4 miles) + drills/strides + Centipede Run
6:00 p.m. Team Dinner @ Kleins. 860 Ivy Ave. 55117.
THU: 2:20 p.m. BUS DEPARTS for Blaine Invitational @ Majestic Oaks Golf Course.
4:05 – Girls White division Varsity 4k.
4:25 – Boys Blue division Varsity 5k.
5:15 – Boys JV 5k.
Back to school around 6:30 p.m.
FRI: 2:30 p.m. Depart for training camp: see handout/permission form for schedule. Long, easy run.
SAT: a.m.: Hill workout. 1:00 p.m. Return from training camp.
WEEK 8: October 3—9
“Everyone has a plan 'till they get punched in the mouth.”
--Mike Tyson, boxing legend
ANNOUNCEMENTS
1) Great racing last week...keep the momentum going and we’ll have a great final month of the season.
2) Health: do what you can to avoid illness…wash hands before eating, etc., don’t share food, drinks, and get quality sleep and nutrition. Up all night? That could cost you the rest of the season.
3) Let’s do a great job of cheering on our teammates this week.
MON: 2:30 p.m. Warm-up + drills/strides + 800M repeats w/ 2-3 min rest
B: 4 x 800M T: 5x800M C: 6x800M
TUE: 2:30 p.m. Distance run + core strength
B: 3-4 miles T: 4-5 miles C: 5-6 miles
WED: 2:30 p.m. Easy run (2-4 miles) + drills/strides + Centipede Run
6:00 p.m. Team Dinner @ Kleins. 860 Ivy Ave. 55117.
THU: 2:20 p.m. BUS DEPARTS for Blaine Invitational @ Majestic Oaks Golf Course.
4:05 – Girls White division Varsity 4k.
4:25 – Boys Blue division Varsity 5k.
5:15 – Boys JV 5k.
Back to school around 6:30 p.m.
FRI: 2:30 p.m. Depart for training camp: see handout/permission form for schedule. Long, easy run.
SAT: a.m.: Hill workout. 1:00 p.m. Return from training camp.
Sunday, September 25, 2011
2011 Como Park Cross Country
WEEK 7: September 26—Oct.2
“If I had eight hours to chop down a tree, I'd spend six sharpening my axe.”
--Abraham Lincoln
ANNOUNCEMENTS
1) Number one priority for the next 4 weeks, if you personally and we as a team want to fulfill our potential this season: BE AT PRACTICE!
2) Grade by Grade Tuesday: Conference course preview. Set a goal to work on what you find most difficult in races. (second mile, staying loose…)
3) More info on team trip (10/7-8) will be available this week.
MON: 2:30 p.m. Easy run (2-4 miles) + drills/strides
6:00 p.m.Pre-meet dinner @ Phelps’s:1549 Albert. St. Paul, 55108
TUE: 2:20 p.m. BUS DEPARTS for S.P. Grade-by-Grade @ Conway Rec.
3:30 – Eleventh and Twelfth grade boys 5k.
3:50 – Seventh through Twelfth grade girls 4k.
4:10 – Seventh through Tenth grade boys 5k.
5:00/5:30 – Return to school
WED: 2:30 p.m. Capture the Flag + Distance run (3-6 miles)
B: 3-4 miles T: 4-6 C: 5-6
THU: 2:30 p.m. Long progression run + weights
B: 3-4 miles T: 5-7 C: 7-9
FRI: EARLY RELEASE DAY: 12:30 p.m. Distance run (3-6 miles) w/ 4-8xAccels during run
B: 3 + 4 T: 4-5 + 6 C: 5-6 + 8
SAT: 9:00 a.m. @ Landrum house. 1305 Victoria St., St. Paul, 55117
Long run (4-10 miles), followed by food.
WEEK 7: September 26—Oct.2
“If I had eight hours to chop down a tree, I'd spend six sharpening my axe.”
--Abraham Lincoln
ANNOUNCEMENTS
1) Number one priority for the next 4 weeks, if you personally and we as a team want to fulfill our potential this season: BE AT PRACTICE!
2) Grade by Grade Tuesday: Conference course preview. Set a goal to work on what you find most difficult in races. (second mile, staying loose…)
3) More info on team trip (10/7-8) will be available this week.
MON: 2:30 p.m. Easy run (2-4 miles) + drills/strides
6:00 p.m.Pre-meet dinner @ Phelps’s:1549 Albert. St. Paul, 55108
TUE: 2:20 p.m. BUS DEPARTS for S.P. Grade-by-Grade @ Conway Rec.
3:30 – Eleventh and Twelfth grade boys 5k.
3:50 – Seventh through Twelfth grade girls 4k.
4:10 – Seventh through Tenth grade boys 5k.
5:00/5:30 – Return to school
WED: 2:30 p.m. Capture the Flag + Distance run (3-6 miles)
B: 3-4 miles T: 4-6 C: 5-6
THU: 2:30 p.m. Long progression run + weights
B: 3-4 miles T: 5-7 C: 7-9
FRI: EARLY RELEASE DAY: 12:30 p.m. Distance run (3-6 miles) w/ 4-8xAccels during run
B: 3 + 4 T: 4-5 + 6 C: 5-6 + 8
SAT: 9:00 a.m. @ Landrum house. 1305 Victoria St., St. Paul, 55117
Long run (4-10 miles), followed by food.
Sunday, September 18, 2011
2011 Como Park Cross Country
WEEK 6: September 19—25
“It was the amateurs who built Noah's Ark, but it was the professionals who designed and built the Titanic.”
--Sir Arthur Gold
ANNOUNCEMENTS
1) Every day counts – take care of nutrition, hydration and doing the right things in practice each day.
2) Communicate with coaches ahead of time if you have to miss anything.
3) Think about what you want to accomplish this season, and set goals.
4) This week’s pasta dinner – families are invited. RSVP to Nielsens: jennybell66@msn.com
MON: 2:30 p.m. Warmup + 1000M repeats + weights
B: 3-4 repeats T: 4 C: 5
TUE: 2:30 p.m. Distance Run
B: 3-4 miles T: 4-6 C: 6-7
WED: 2:30 p.m. Warmup + Wheelock hill repeats
B: 5 repeats T: 6-8 C: 8
THU: 2:30 p.m. Goal Setting + Distance Run
B: 3 miles T: 4 C: 5
FRI: 2:30 p.m. JV Boys: 3k time trial. Griak runners: Easy run + drills/strides.
Cougar game: Egg and Spoon race
6:00 p.m.Pre-meet dinner @ Nielsens: 950 Hampden Ave. St. Paul, 55114
SAT: Roy Griak Invite: Bolstad Golf Course, U of M St. Paul campus
Meet info, including direction is HERE.
1:00 p.m. BUS DEPARTS
1:30 p.m. course walk
3:40 p.m. Boys Maroon race
4:30 p.m. Girls Maroon race
5:30 Bus returns to school
WEEK 6: September 19—25
“It was the amateurs who built Noah's Ark, but it was the professionals who designed and built the Titanic.”
--Sir Arthur Gold
ANNOUNCEMENTS
1) Every day counts – take care of nutrition, hydration and doing the right things in practice each day.
2) Communicate with coaches ahead of time if you have to miss anything.
3) Think about what you want to accomplish this season, and set goals.
4) This week’s pasta dinner – families are invited. RSVP to Nielsens: jennybell66@msn.com
MON: 2:30 p.m. Warmup + 1000M repeats + weights
B: 3-4 repeats T: 4 C: 5
TUE: 2:30 p.m. Distance Run
B: 3-4 miles T: 4-6 C: 6-7
WED: 2:30 p.m. Warmup + Wheelock hill repeats
B: 5 repeats T: 6-8 C: 8
THU: 2:30 p.m. Goal Setting + Distance Run
B: 3 miles T: 4 C: 5
FRI: 2:30 p.m. JV Boys: 3k time trial. Griak runners: Easy run + drills/strides.
Cougar game: Egg and Spoon race
6:00 p.m.Pre-meet dinner @ Nielsens: 950 Hampden Ave. St. Paul, 55114
SAT: Roy Griak Invite: Bolstad Golf Course, U of M St. Paul campus
Meet info, including direction is HERE.
1:00 p.m. BUS DEPARTS
1:30 p.m. course walk
3:40 p.m. Boys Maroon race
4:30 p.m. Girls Maroon race
5:30 Bus returns to school
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