DISTANCE TRAINING PROGRAM
Spring Break: March 29—April 5
SUN: No practice.
Easy run on your own: 3-6 miles
MON: No practice.
Easy run on your own: 3-6 miles
TUE: 9:30 AM. Practice @ Como
Tempo Run (15-30 min.) + 8xhill sprints + cool-down
WED: 9:30 AM. Practice @ Como
Easy run (3-6 miles)
THU: 9:30 AM. Practice @ Como
Warm-up + 200M repeats (6-12) w/ 200M jog recovery
FRI: 9:30 AM. Practice @ Como
Easy Run + Drills + Strides
SAT: University of Minnesota ROTC Indoor Meet
Selected participants only
SUN: OFF
Monday, March 30, 2009
Thursday, March 5, 2009
Como Park Nordic 08-09 Season Summary
The Como Park Nordic 08-09 season has come and gone. We're left with lots of memories, great friends, a high level of fitness, and a few random gobs of kick wax. I (Coach Chris) have shaved my beard and cleaned the klister from my jacket pockets, and would like to offer a big thank you to everyone who was involved with the team this year.
Highlights of the season are too many to name, but I thought I would list a few:
Holiday Relays: Girls take the lead early, and hold on for a strong finish
Ski camp @ Rainbow Resort
Sophomore boys' epic waxing session before the Giant's Ridge meet
Mora Vasaloppet Relay Team: 2nd overall
Emma Lee: 3rd in Conference (1st S.P. City), 5th in Section, 1st Woman in Mora Vasaloppet 13k, 36th at State Meet, 1st Como Park skier to be ranked in state
Luke Rustad: All-Conference, 10th at Section, 108th at State Meet
Girls team: 2nd at Conference (1st S.P. City), 3rd in Section
End of Season Banquet: 75 attendees, best videos and slideshows, and a great time with friends.
A special thank you goes out to our senior captains Luke Rustad, Alyce Eaton, Phil Kramer, and Emma Lee. Here's what they had to say about the season:
Luke:
"What a year to be a senior. Watching people grow, both in skiing talent and in maturity was really something to see. There is so much potential on both the guys and the girls side for the future. No matter how you do, remember that the team is so much more important than how you do. The fun I had as a part of this team will never be forgotten. It's a ski story, a wonderful ski story."
Emma:
"This season was absolutely incredible. I knew that things were going to be awesome when I first strapped on my skis back in November, and the experience went uphill from there. At every race and every practice, I could feel myself getting better and see everyone around me improving too. It's hard to believe how far we've all come in such a short time. If someone had told me two years ago that I was going to go to state, I would have laughed at them. Skiing taught me to believe in myself and dramatically increased how hard I'm willing to push myself to accomplish my goals. I am so proud of all of the people who came to practice every day and worked hard to improve-- they are the ones who will carry the team in the years to come. Although I'm sad that this was my last season with Como, I am excited to see the direction that the team is going. The competition to be on varsity and the pressure to continue this year's success will take the team to levels unprecedented in Como Nordic history. Skiing is the best thing that ever happened to me; I'll keep the team motto with me forever. No regrets!"
Phil:
"This season we had a very young team which can be a good thing or a bad thing. This year has definitely been a good year, its been a great year. First time sending 2 skiers to the state meet. Girls winning the city conference, taking 3rd at sections, the guys improving over last year and the improvements were a number of spots in both conference and sections. We continued to have a very high team GPA as well. There isn't one thing that can be said that lead to all this success but a number of things did. Great coaching staff, excellent leadership, commitment from the skis both young and old. If these continue, which I don't see why they wouldn't, we can expect to continue to see success. The sky's the limit"
Alyce:
"This was an amazing season - people were so determined but also managed to have fun. I really enjoyed watching everyone learn how to ski; you guys all have so much potential. Hard work is what is going to determine who skis varsity in the next couple of years, but I know that the team is going great places. There are so many things that I will miss - the camaraderie, the good exercise, the peaceful mind that comes while skiing, the dinners, the karaoke, the good times, the massages, the coaches, the whole team. Even when we had to wake up at six a.m. or do a final wax at eleven p.m., even when I was exhausted or stressed or had to sacrifice other things, this season was always, always worth it. Thank you so much to everyone, and don't forget - NO REGRETS."
Highlights of the season are too many to name, but I thought I would list a few:
Holiday Relays: Girls take the lead early, and hold on for a strong finish
Ski camp @ Rainbow Resort
Sophomore boys' epic waxing session before the Giant's Ridge meet
Mora Vasaloppet Relay Team: 2nd overall
Emma Lee: 3rd in Conference (1st S.P. City), 5th in Section, 1st Woman in Mora Vasaloppet 13k, 36th at State Meet, 1st Como Park skier to be ranked in state
Luke Rustad: All-Conference, 10th at Section, 108th at State Meet
Girls team: 2nd at Conference (1st S.P. City), 3rd in Section
End of Season Banquet: 75 attendees, best videos and slideshows, and a great time with friends.
A special thank you goes out to our senior captains Luke Rustad, Alyce Eaton, Phil Kramer, and Emma Lee. Here's what they had to say about the season:
Luke:
"What a year to be a senior. Watching people grow, both in skiing talent and in maturity was really something to see. There is so much potential on both the guys and the girls side for the future. No matter how you do, remember that the team is so much more important than how you do. The fun I had as a part of this team will never be forgotten. It's a ski story, a wonderful ski story."
Emma:
"This season was absolutely incredible. I knew that things were going to be awesome when I first strapped on my skis back in November, and the experience went uphill from there. At every race and every practice, I could feel myself getting better and see everyone around me improving too. It's hard to believe how far we've all come in such a short time. If someone had told me two years ago that I was going to go to state, I would have laughed at them. Skiing taught me to believe in myself and dramatically increased how hard I'm willing to push myself to accomplish my goals. I am so proud of all of the people who came to practice every day and worked hard to improve-- they are the ones who will carry the team in the years to come. Although I'm sad that this was my last season with Como, I am excited to see the direction that the team is going. The competition to be on varsity and the pressure to continue this year's success will take the team to levels unprecedented in Como Nordic history. Skiing is the best thing that ever happened to me; I'll keep the team motto with me forever. No regrets!"
Phil:
"This season we had a very young team which can be a good thing or a bad thing. This year has definitely been a good year, its been a great year. First time sending 2 skiers to the state meet. Girls winning the city conference, taking 3rd at sections, the guys improving over last year and the improvements were a number of spots in both conference and sections. We continued to have a very high team GPA as well. There isn't one thing that can be said that lead to all this success but a number of things did. Great coaching staff, excellent leadership, commitment from the skis both young and old. If these continue, which I don't see why they wouldn't, we can expect to continue to see success. The sky's the limit"
Alyce:
"This was an amazing season - people were so determined but also managed to have fun. I really enjoyed watching everyone learn how to ski; you guys all have so much potential. Hard work is what is going to determine who skis varsity in the next couple of years, but I know that the team is going great places. There are so many things that I will miss - the camaraderie, the good exercise, the peaceful mind that comes while skiing, the dinners, the karaoke, the good times, the massages, the coaches, the whole team. Even when we had to wake up at six a.m. or do a final wax at eleven p.m., even when I was exhausted or stressed or had to sacrifice other things, this season was always, always worth it. Thank you so much to everyone, and don't forget - NO REGRETS."
Como Park Track & Field Meet Schedule
Tuesday, March 10 @ Como Park: Opening Day of Practice
Thursday, March 26 @ Concordia: Indoor Meet
March 28—April 5: Spring Break (practices TBA)
Saturday, April 4 @ U of M Fieldhouse: Indoor Meet
Thursday, April 16 @ Como Park: Johnson-Highland-Como
Thursday, April 23 @ Harding: Harding-Humboldt-Como
Thursday, April 30 @ Central: Humboldt-Johnson-Central-Como
Tuesday, May 5 @ St. Thomas Academy: Section 3AA True Team
Thursday, May 7 @ Central: Conference Relays
Thursday, May 14 @ Como: JV Conference
Monday, May 18 @ Central: Conference Prelims
Wednesday, May 20 @ Central: Conference Finals
Tuesday, May 26 @ Stillwater: Section Prelims
Thursday, May 28 @ Stillwater: Section Finals
Fri/Sat, June 5-6 @ Hamline: State Meet
Thursday, March 26 @ Concordia: Indoor Meet
March 28—April 5: Spring Break (practices TBA)
Saturday, April 4 @ U of M Fieldhouse: Indoor Meet
Thursday, April 16 @ Como Park: Johnson-Highland-Como
Thursday, April 23 @ Harding: Harding-Humboldt-Como
Thursday, April 30 @ Central: Humboldt-Johnson-Central-Como
Tuesday, May 5 @ St. Thomas Academy: Section 3AA True Team
Thursday, May 7 @ Central: Conference Relays
Thursday, May 14 @ Como: JV Conference
Monday, May 18 @ Central: Conference Prelims
Wednesday, May 20 @ Central: Conference Finals
Tuesday, May 26 @ Stillwater: Section Prelims
Thursday, May 28 @ Stillwater: Section Finals
Fri/Sat, June 5-6 @ Hamline: State Meet
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