Week 3: August 27--September 2

“Aerodynamics are for people who can’t build engines."

- Enzo Ferrari

ANNOUNCEMENTS

1)      This week’s meet has lots of teams, some very good runners.

2)      Next week: practice will start at 2:30 under the tree out front.

3)      As school gets started, encourage friends to join us!

4)      Important dates next week: Thu eve: parent’s meeting. Fri: Meet @ Como.

TRAINING GROUPS

Bobcats: Beginners

Tigers: Returning runners

Cougars: Returners who ran lots over the summer

MON: 4:30 p.m. Tempo Run around lake. 2-3 min. recovery between laps Moderately hard run. + Weights

B: 1 lap                          T: 2 laps                     C: 3 laps

TUE: 4:30 p.m. Medium distance run

B: 3-4 miles                   T: 5-6 miles                C: 7-8 miles

WED: 4:30 p.m. Warm-up + Hill sprints + core strength

B: 8 sprints                     T: 12 sprints               C: 15 sprints

THU: 4:30 p.m. Easy Run + Ultimate Frisbee (Cougar Game)

FRI 7:30 a.m. Bus leaves for Irish Invitational. Returns @ 12:45 p.m.

@ Rosemount High School, 3335 142nd Street West, Rosemount, MN 55068

http://www.mapquest.com/maps?address=3335+142nd+St+W&city=Rosemount&state=MN&zipcode=55068&redirect=true

8:30 am kids race (about 500m, all kids get treat)

9:00 am girls JV (2 miles) (unlimited entrants)

9:25 am boys JV (2 miles) (unlimited entrants)

9:50 am girls C (2 miles) (unlimited entrants)

10:15 am boys C (2 miles) (unlimited entrants)

10:40 am girls Varsity (2 miles) (limit 10 entrants)

11:05 am boys Varsity (2 miles) (limit 10 entrants)

SAT—MON: No practice. Run on your own 2 of the 3 days (3-8 miles)

PARENT MEETING/POT LUCK NEXT WEEK!

Thursday @ 5:00 p.m.

Como Park Senior High Cafeteria

Athletes and a parent or guardian should attend.

Please bring a food item to share:

9^th grade: salad/side, 10^th grade: main dish, 11^th grade: dessert, 12^th grade: Your choice

Central Open Results will be posted here....

http://www.mtecresults.com/race/show/1029

Week 2 Schedule

2012 Como Park Cross Country

WEEK 2: August 20—26           

“The biggest room in the world is the room for improvement.”

    ANNOUNCEMENTS

1)      Nice job to everyone who made it through their first week…it will get easier and you will improve if you continue to work at it.

2)      First meet this Friday. Good chance to see what competition is like. Do some deep breathing and relaxation before the start, and go out at a pace you feel you can hold for the full distance.

3)      Forms: must be in by Wed. for you to be able to race on Fri.

4)      Uniforms and spikes will be distributed Tuesday and Thursday this week.

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

https://maps.google.com/maps?hl=en&authuser=0

Start/finish near the tennis courts on the St. Kate's campus

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

12:00 Back to school

SAT: 9:00 a.m. @ Miles’ house. 1033 Montana Ave., 55117

Long run (4-10 miles), followed by snacks.

WEEK ONE SCHEDULE

2012 Como Park Cross Country

WEEK 1: August 13—19           

“Start by doing what's necessary; then do what's possible; and suddenly you are doing the impossible.”
                                                                                    --Francis of Assisi

ANNOUNCEMENTS

1)     Forms should be turned in to the Athletic Office.

2)     Report summer training mileage to coach

3)     Welcome to the newcomers, welcome back to the returners

4)     XC team is a great experience. Today is the beginning of another chapter.

TRAINING GROUPS

Bobcats: Beginners

Tigers: Returning runners

Cougars: Returners who ran lots over the summer

MON: 4:30 p.m. Intro to XC + Group warm-up/Body weight circuit + Distance run

B: 1.5 miles (Lake loop) T: 3-5 miles          C: 6-9 miles

TUE: 4:30 p.m. Warmup/Drills + Distance run + strides

B: 2 miles                     T: 4-5 miles              C: 6-7 miles

WED: Meet at school @ 5:15 p.m. Alumni and Community Run,

Run is at 6:00 p.m. @ Como XC Course (near Horton and Lexington)

Everyone: Warmup to course. 2 mile run. Cooldown. Snacks and mingle with alums.

THU: 4:30 p.m. Warm-up + Hill Sprints + Weights

B: 6 sprints                  T: 8-10 sprints         C: 12 sprints

FRI: 4:30 p.m. Captain’s Voting + Distance Run + Water balloon toss.

Everyone: 30 minutes easy jogging.

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

***Parents and families welcome to run/walk 1 or 2 miles at Wednesday’s Alumni/ Community run

August Schedule

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. 13              4:30 p.m.

TUE, Aug. 14               4:30 p.m.

WED, Aug. 15              5:30 p.m.  Alumni Meet at Como Park at 6:00 p.m.

THU, Aug. 16               4:30 p.m.

FRI, Aug. 17                4:30 p.m.

SAT, Aug. 18               9:00 a.m. (location TBA)

MON, Aug 20               4:30 p.m.

TUE, Aug. 21               4:30 p.m.

WED, Aug. 22              9:00 a.m. Minnehaha Falls long run & picnic

THU, Aug. 23               4:30 p.m.

FRI, Aug. 24                Central Open @ St. Kates 9:00 a.m. Depart at 7:30 a.m.

SAT, Aug. 25               9:00 AM (location TBA)

MON, Aug. 27              4:30 p.m.

TUE, Aug. 28               4:30 p.m.

WED, Aug. 29              4:30 p.m.

THU, Aug. 30               4:30 p.m.

FRI, Aug. 31               Irish Invitational @ Rosemount. 9:00, Depart at 7:30 a.m.

SAT, Sept. 1 –MON Sept. 3: No Team Practice. Labor Day Holiday.

TUE, Sept. 4  2:30 p.m.  Normal practice after school begins.