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.
Sunday, September 25, 2011
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
Sunday, September 11, 2011
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
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
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