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!!!)

Como Park Nordic Schedule for Nov. 28-Dec. 2

Announcements:

• 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

Monday, Nov 28 - Bring: Running shoes and Ski Boots

• Run 40-60 minutes
• Weight room

SKIS and POLES ISSUED for anyone who still needs them

Tuesday, Nov 29 - Bring: Running shoes and Ski Boots

• Warm up run (15 minutes)
• Work on balance/core using Medicine balls

Skis and Poles issued for anyone who still needs them

Wednesday, Nov 30 - Bring: Running shoes and Poles

• Warm-up
• Hill repeats

Thursday, Dec 1 - Bring: Running shoes

• Warm-up
• Cardiovascular exercise (step/box drills)
• Hand weights (focus on specific muscle groups)

Friday, Dec 2 - Bring: Running shoes and Poles

• Biathlon

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.

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

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.

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.

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

2011 Como Park Cross Country
WEEK 5: September 12—18

“What counts in battle is what you do when the pain sets in."
- John Short, South African coach

ANNOUNCEMENTS
1) Anoka Meet this Thursday – 10 teams, JV, Varsity and Middle School
2) Training this week will be challenging. Come prepared!
3) Communicate with coaches if you are having any sharp pains or pain that gets worse as you run.

MON: 2:30 p.m. Warmup + 1000M repeats + weights
B: 3 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. Easy Run + drills/strides
6:00 p.m.Pre-meet dinner @ Nate Rue’s: 750 Maryland Ave.

THU: 2:30 p.m. Bus departs for Rum River Invite
3:30 Girls JV
4:00 Boys JV
4:30 Boys Varsity
5:00 Girls Varsity
5:30 Middle School B/G
6:30 Return to school

FRI: 2:30 p.m. Short Run + Hill sprints + Piggy Push
B: 2 + 6 T: 3 + 8 C: 4 + 10

SAT: 9:00 a.m. Long Easy Run. Neil Anderson’s: 1035 Van Slyke, 55103

Central Open Results

Full results from today's season opening meet, the Central Open, are available HERE.

The Como Park boys placed fifth, led by a top 10 finish by senior Nate Rue, and excellent performances by senior Chris Hutton and sophomore Marshal Landrum. Several new team members ran their first full distance races today, including a promising group of freshman.

On the girls side, Como Park did not field a complete team with some team members missing today. Senior Sophie Nielsen opened her season with a sub-20 minute run in the 4k.

Weekly Schedule: Aug 22-28

MON: 4:30 p.m. Progression run + weights.
B: 3-4 miles T: 4-5 miles C: 6-7 miles

TUE: 4:30 p.m. Moderate distance run
B: 2-3 miles T: 3-4 miles C: 5-6 miles

WED: Meet at school @ 9:00 a.m. Bus to Minnehaha Falls Park.
River Road Long run & Picnic. Bring a food item to share.
Return to school around 12:00 noon.
B: 4-5 miles T: 6-9 miles C: 9-10 miles

THU: 4:30 a.m. Pre-meet day: easy run + drills/strides
B: 2 T: 2-3 C: 3-4

FRI: 7:30 a.m. Depart from school for St. Kates/Central Open

Meet schedule:
9:00 a.m. Coaches Meeting
9:30 Girls 4k
10:00 Boys 5k
10:30 Open 2.5k (jr. high/open race)
11:00 Awards


SAT: 9:00 a.m. @ ??? Long run (4-10 miles), followed by snacks.

XC SEASON STARTS SOON!

Official cross country practice begins Monday, August 15, at 4:30 p.m. at the front doors of the high school. Student-athletes must register for cross country the week before practice begins (August 8—12) in the athletic office at the high school (740 Rose Avenue W). Registration times are Mon—Wed 8:00 AM—3:00 PM, Thu 4:00—7:00 PM, and Fri 8:00—11:00 AM. Call 651-293-6665 for more information.

Athletes and their parents will need to complete and sign some forms, and pay the $55 fee ($30 for those on free or reduced lunch). They also need to have an up-to-date physical (within the last 3 years) on file with the athletic department.

The practice schedule for the first three weeks of the season is below. Athletes shoud plan to attend practice every day – the team has a lot to accomplish prior to the start of school. The boys’ team has a Conference title to defend. The girls’ team has a core group that needs to come together and get stronger.

Practice time prior to the start of school is 4:30 p.m., with a few exceptions. Once the school year begins, practice will begin at 2:30 p.m. as usual. Optional Saturday practices will be hosted by team members at 9:00 a.m.

If you have any questions, please give coach Chris Lundstrom a call at (612) 381-7970 (cell) or send an email: clundstr@hotmail.com. See you Monday, August 15 at 4:30 p.m.

Coach Chris Lundstrom


COMO XC PRACTICE SCHEDULE

-Practice typically begins at school, near the main entrance.
-Practice will not last more than 2 hours, usually less.
-Saturday practices are hosted by team members; they are optional, but everyone is encouraged to attend.

MON, Aug. 15 4:30 p.m.
TUE, Aug. 16 4:30 p.m.
WED, Aug. 17 5:30 p.m. Alumni Meet at Como Park at 6:00 p.m.
THU, Aug. 18 4:30 p.m.
FRI, Aug. 19 4:30 p.m.
SAT, Aug. 20 9:00 a.m. (location TBA)

MON, Aug 22 4:30 p.m.
TUE, Aug. 23 4:30 p.m.
WED, Aug. 24 9:00 a.m. Minnehaha Falls long run & picnic
THU, Aug. 25 4:30 p.m.
FRI, Aug. 26 Central Open @ St. Kates 9:00 a.m. Depart at 7:30 a.m.
SAT, Aug. 27 9:00 AM (location TBA)

MON, Aug. 29 4:30 p.m.
TUE, Aug. 30 4:30 p.m.
WED, Aug. 31 4:30 p.m.
THU, Sept. 1 4:30 p.m.
FRI, Sept. 2 4:30 p.m.
SAT, Sept. 3 –MON Sept. 5: No Team Practice. Labor Day Holiday.

TUE, Sept. 6 2:30 p.m. Normal practice after school begins.


SCHEDULE UPDATE:

We have added an additional invitational meet to the schedule for this season. Please add it to your calendar:

Sept. 15 Thursday Anoka Rum River Invitational Anoka HS 3:30 PM

Alumni Run Set for Wed, August 17

Aug. 1, 2011

What: 2011 Como Park Cross Country Alumni Run
Distance: 2 miles
Date: Wed, August 17
Time: 6:00 p.m.
Where: Como Park cross country course (Lexington and Horton)

Dear Como Park Alums and Affiliates:

Please join us for the 2011 Como Park Cross Country Alumni Run. This year’s installment of the run will be held on Wednesday, August 17th, at 6:00 p.m. The Como Park cross country course is located at the junction of Lexington Parkway and Horton Avenue in St. Paul. As always, the event will give the current high school team a chance to meet the alums on the course for a 2 mile run. It’s always a nice mix of those who are out to put in a hard effort, those who are getting in their first run all summer, and those who are just stopping by to visit with old teammates and friends.

Snacks and beverages will be available after the run. There is no cost to participate. This is a fun social event, and the kids really enjoy seeing the alums every year. Please come out if you can, and spread the word!

I look forward to seeing you all on August 17.

Best,

Chris Lundstrom
Head Cross Country Coach
St. Paul Como Park High School
612-381-7970

Check for updates on the current team at…

http://comoparkendurance.blogspot.com/

Cross Country Info Meeting: Saturday, June 4

The Como Park Cross Country team has great traditions, and we welcome runners of all abilities to join the team as we strive to improve together. While practice does not officially begin until mid-August, summer training and preparations are important to the success of the team. Captains practices, which are optional but very much encouraged, begin in mid-June.

If you are interested or have questions about running on the team in the fall, please attend an informational meeting on Saturday, June 4, at 10:45 a.m. Before the meeting, those who are interested are welcome to do a short group run. This is a great chance for new runners to meet the team, and for returners to think about the summer and season ahead. Refreshments will be provided at the conclusion of the run.

WHAT: Como Park Cross Country Informational Meeting

WHO: Anyone interested in cross country. Interested parents may attend as well.

WHEN: Saturday, June 4
10:00 a.m. Meet and do a short run
10:30 a.m. Refreshments and social time
10:45 a.m. Meeting

WHERE: Como Park Senior High, in front of the building (or in the front lobby in case of bad weather)

WHY: To meet new team members, discuss summer training, preview next season’s schedule, and address any questions and/or concerns.

If you have any questions, please give me a call at (612) 381-7970 or send me an email: clundstr@hotmail.com. Otherwise, see you Saturday, June 4.


Coach Chris Lundstrom

Tuesday's Section Meet Schedule

This year's Section 3 Nordic Ski meet will be held at Battle Creek Park in St. Paul. Take 94 east to Ruth St. Exit and take a right. Take a left on Upper Afton. Turn right on Winthrop, and look for the Rec. Center and ski area on your right.

8:00 AM - Race Day Entries Due

8:45 AM - Brief Coaches Meeting. Please be on time, I hope to be done with the meeting by 8:50.

9:30 AM - Girls 5K Classic

10:30 AM - Boys 5K Classic

2:00 PM - Girls 5K Skate Pursuit

3:00 PM - Boys 5K Skate Pursuit

4:00 PM - Results Posted, Clean-up Rec. Center Gym, we need to be out by 4:30

4:30 PM - Awards

Section Meet Spectator Guide

SPECTATOR GUIDE

You may:

Cheer, ring cowbells, post signs along the side of the course, but please be courteous to all competitors and please be good to the environment by packing out anything you bring in.

Ski in the morning using the classic tracks to any vantage point along the course, provided you arrive at your vantage point BEFORE the FIRST skier arrives and stay OFF the course until the LAST skier passes.

Ski in the afternoon using any technique to any vantage point along the course, provided you arrive at your vantage point BEFORE the FIRST skier arrives and stay OFF the course until the LAST skier passes. There will be time to return to the trail head between the girls and boys pursuit races.

Good vantage points are marked on the map. These include:
1) Park your car at Sandra Lee Ave. and Upper Afton Road. You can travel by car back and forth to the start line.
2) Park your car at the 3K loop on Battle Creek Road. Ski in to the 5K loop.
3) Skiers pass by at 3K mark and 3.6K mark. You will need to ski about 300 meters to see both.
4) Near top of sledding hill at 1K mark. You can walk back to start/finish on sledding hill. Can also cut through woods to 3.5K mark.
5) 1.6K and 3.3K mark.
6) See skier at four different points.
7) Park you car on Winthrop Street. You can travel back and forth to the start line.

YOU may NOT:

Walk on the race course at any time.

Ski on the race course at any time that racers are present.

Skate on the race course until the classic races have concluded.

Schedule: Jan. 31-Feb. 6

Announcements:
1) Last competition for JV is Tuesday. Varsity should be there to work out before and cheer (loudly!) during. JV skiers are welcome to continue coming to practice after Tuesday, but are not required to attend anymore. Take advantage of the snow if you can – it’s really been a great year to ski.
2) Next Tues: Sections at Battle Creek. Top 7 will ski, other 3 varsity skiers will be alternates.
3) Costume race is Monday, Feb. 14 @ Wirth. Everyone can go.
4) State is Thursday, Feb. 17 @ Giant’s Ridge. Qualifiers compete, others can go and watch.

DAY: BRING:

MON: 2:30 Practice at Como G.C. Skate
Hour easy ski w/ V2 focus

TUE: 2:30 Bus to Como G.C. JV CHAMPS! Skate
2:45: Varsity: 3x(3,2,1) workout
3:45: JV Boys 5k
4:00: JV Girls 5k

WED: 2:30 Bus to Como Classic
Warm-up
Technique:
Double Pole, DP Kick, Stride
Easy ski

THU: 2:30 Bus to Battle Creek Classic
Warm-up
Hill reps
Course strategy

FRI: 12:30 p.m. Bus to Como G.C. (early release) Skate
Long ski: chill pace



SAT: 11:00 a.m. at Battle Creek Classic/Skate
1x5k skate and 1x5k classic, easy with a few short, quick pickups

SUN: Rest

Next Week:
Mon: wax day/team meeting @ 2:30
TUE: Section Meet all day @ Battle Creek

Week Schedule, Jan 17-23

Como Park Nordic
Schedule: Jan. 17-23
Announcements:
1) Excellent job in relays and sprints last week, JV and Varsity both
2) This is a key training week.
3) Make sure to remind your teachers about next Friday’s Conference Meet and finalize alternative exam plans with them.

DAY: BRING:
MON: 10:00 Optional @ Como G.C. SKATE
Warm-up/no poles skate
45 min easy ski

TUE: 2:15 Baker Skate Meet SKATE
Classic-Classic-Skate-Skate 4x2.1k
Bus leaves @ 2:15, returns around 6:30
Boys Varsity race @ 3:45, girls @ 4:00, JV afterwards (all 5k)

WED: 2:30 Bus to Como GC SKATE SKIS
Warm-up
Technique and max speed work
Steady ski

THU: 2:30 Bus to Phalen CLASSIC
Warm-up
Intervals
Cooldown

FRI: 2:30 Bus to Battle Creek CLASSIC
Warm-up
Striding Technique and hills
Steady ski

SAT: 11:00 a.m. Practice at Baker Park Classic/Skate
Leave St. Paul around 10:00 – rides to be figured out later in the week.
Classic for an hour, skate for an hour.
Preview the conference course.

SAT/SUN: JOQ/Mayor’s Challenge races at Wirth
More info is available for those who are interested.

Classic Technique Video

Schedule for the Week

Como Park Nordic
Schedule: Jan. 3-9
Announcements:
1) Meet on Tuesday. Classic Technique. Clean kick zone MON!
2) Varsity skiers: talk to your teachers about Conference Meet. It is Friday, Jan. 28, which is during finals.
3) Giant’s Ridge Meet this weekend: biggest, most competitive high school ski meet around. Great courses, great competition, and a great opportunity to test ourselves.

MON: 2:30 Bus to Como G.C. CLASSIC SKIS
Warm-up/kick wax
Classic technique and double pole sprints
Easy ski

TUE: 2:15 Classic Meet @ Wirth (Mpls) CLASSIC SKIS
Bus leaves @ 2:15, returns around 5:30 or 6:00
JV/beginners will try to get started right away when we arrive
Varsity race @ 3:45, wave start.

WED: 2:30 Bus to Como GC SKATE SKIS
Warm-up
Technique work
Steady ski

THU: 2:30 Bus to Phalen SKATE SKIS
Warm-up
Repeats
Easy cool-down ski

FRI: 2:30 Bus to Como GC SKATE SKIS
Varsity: Easy ski (wax skis today as well)
JV: Timed loop
PASTA DINNER: TBA

SAT: 5:00 a.m. Depart for Giants Ridge from IRONDALE HS
MAP
Irondale High School
2425 Long Lake Road
Saint Paul, MN 55112

Meet schedule:
9:00 a.m. Coaches Meeting
10:00 a.m. Boys 5k Classic
12:00 noon Girls 5k Classic
1:30 p.m. Boys 5k Skate
3:00 p.m. Girls 5k Skate
9:00 p.m. Back at Irondale HS