Week 8 Schedule

WEEK 8: Oct 1—7       

“What you do speaks so loudly that I cannot hear what you say.

-Ralph Waldo Emerson

ANNOUNCEMENTS

1)      Good meets last week! Lots of PRs on Tue., and strong races on Sat.

2)      This week – Thursday @ Blaine. BUS at 2:20!!! Fairly flat course.

3)      Next week we have a Monday meet (dinner Sunday). Remember to bring your stuff to school.

4)      Talk to coach about your goals one day this week, before or after practice.

MON: 2:30 p.m. Warm-up + drills/strides + 1000M repeats w/ 2-3 min rest + weights

 TUE: 2:30 p.m. Core strength + Distance run (3-6 miles)

 WED: 2:30 p.m. Easy run (2-4 miles) + drills/strides + Centipede Run

6:00 p.m. Team Dinner @ Hankersons. 1436 Van Buren Ave.

THU: 2:20 p.m. BUS DEPARTS for Blaine Invitational @ Majestic Oaks Golf Course. 

3:45 –Boys White division Varsity 5k

4:05 – Girls White division Varsity 4k.

5:00 – MS Boys 1.8k

5:30 – Boys JV 5k.

Back to school around 7:00 p.m.

FRI: 2:30 p.m. Distance run (3-6 miles)

SAT: 9:00 a.m. 400M repeats. Landrums: 1305 Victoria, 55117

SUN: 6:00 p.m. Team dinner @ Williams’. 2261 Gordon Ave

NEXT MONDAY – PIKE ISLAND MEET. Bus leaves at 2:30.

Remember your uniform!

GRIAK Results

http://www.gophersports.com/sports/m-xc/spec-rel/roy-griak-invitational-results.html

Week 7 Schedule

“What counts in battle is what you do once the pain sets in.”

-John Short, South African coach

ANNOUNCEMENTS

1)      Two great opportunities to compete this week: Tue (everyone) and Sat. (top ten runners of each gender).

2)      Everyone is welcome to come along on Sat., even if you’re not racing.

3)      Griak is one of the biggest XC meets in the U.S. – great to be a part of it.

4)      Conference Meet is now 3 weeks away, Sections 4 weeks. Take advantage of every chance you have to improve.

MON: 2:30 p.m. Easy Distance Run + Drills/Strides + Egg and Spoon race

6:00 Pre-meet dinner @ Reynolds’ home: 2167 Dudley Ave, 55108

TUE: 2:30 p.m. Bus departs for St. Paul Grade by Grade @ Battle Creek

(Off Upper Afton Rd. near McKnight)

3:30: 11^th/12^th grade boys

3:50 -- All Girls (7^th-12^th)

4:30 – 7^th-10^th grade boys

WED: 2:30 p.m. Easy Distance Run (2-6) + weights

THU: 2:30 p.m. Warmup + 200M repeats + cooldown

FRI: 2:30 p.m. Easy Distance Run + Drills/Strides

SAT: 1:30 p.m. Bus departs for Roy Griak Invitational (Top ten runners)

@ Les Bolstad Golf course: Larpentaur Ave., just west of Cleveland Ave.

3:40 Boys Maroon 5k

4:30 Girls Maroon 5k

St. Paul Grade by Grade Results...

will be posted here:

http://www.mtecresults.com/race/show/1140/2012_Saint_Paul_Grade-By-Grade-Boys_-_Complete_Results

Schedule Changes

1) The race schedule for next Tuesday's St. Paul Grade by Grade has been changed, with all of the girls combined into one race:

ST. PAUL GRADE-BY-GRADE

Tuesday, September 25, 2012, 3:30 p.m. at Battle Creek Regional Park

Order of Events:

1. 3:30 -- Eleventh and Twelfth grade boys.
2. 3:50 -- All Girls ( 7-12)
3. 4:30 -- 7-10  grade boys.

2) The Pike Island Meet has been moved from Tuesday, Oct. 9 to Monday, Oct. 8 due to construction at Ft. Snelling State Park.

Week 6 Schedule

2012 Como Park Cross Country

WEEK 6: Sept 17—23              

“The footing was really atrocious. I loved it. I really like cross country; you’re one with the mud.”

-Lynn Jennings, World XC Champ from the U.S.

ANNOUNCEMENTS

1)      No meet this week: very important week of training.

2)      Attitude: Things happen that we can’t control. What you can control is how you view things and what you focus on.

3)      Practice happens every day, even in the rain!

4)      Season’s almost half over. Every day matters.

5)      T-shirt orders due today.

MON: 2:30 p.m. Warmup + 1000M repeats (3-5)

TUE: 2:30 p.m. Easy Distance Run (2-6) + weights

WED: 2:30 p.m. Goal Setting + Distance Run (3-8)

THU: 2:30 p.m. Warmup + Hilly Fartlek (15-30 min)

FRI: 2:30 p.m. Easy Distance Run (2-6) + Egg and Spoon race

SAT: 9:00 a.m. Long Easy Run. Swansons: 2365 Bourne Ave. 

Rum River Invite Results...

...are posted here:

http://www.raceberryjam.com/indexcc.html

Twin Cities Grade By Grade Results

http://www.mtecresults.com/race/show/1093/2012_Twin_Cities_Grade-By-Grade-Girls_-_Complete_Results

Week 5 Schedule

2012 Como Park Cross Country

WEEK 5: Sept 10—16              

“Who are you? Who are you?"

- Meet official to Billy Mills after he won the gold medal in the 10k at the Tokyo Olympics

ANNOUNCEMENTS

1)      Two meets this week: TC Grade by Grade (Mpls/St. Paul schools) on Tue. and Anoka Thu. – 10 teams, JV, Varsity and C

2)      Busy week with meets, stay aware of the schedule.

3)      Make sure to warm-up and cooldown 10+ minutes each.

4)      Let’s be extra supportive of our teammates this week: cheer during all races, help out the less experienced runners wherever possible.

MON: 2:30 p.m. Easy Run (2-5 miles) + drills/strides

6:00 p.m.Pre-meet dinner @ Miles’ house: 1033 Montana Ave.

TUE: 2:30 p.m. Bus leaves for TWIN CITY GRADE-BY-GRADE

Battle Creek Regional Park (Off Upper Afton Rd. near McKnight)

4:00 – 11/12 grade girls -- 4000 meters.

4:30 – 11/12 grade boys -- 5000 meters.

5:00 – 7-10 grade girls -- 4000 meters.

5:25 -- 7-10 grade boys -- 5000 meters

WED: 2:30 p.m. Easy Run (2-4 miles)  + drills/strides

6:00 p.m.Pre-meet dinner @ Nielsens: 950 Hampden Ave.

THU: 2:30 p.m. Bus departs for Rum River Invite

Anoka HS: 3939 7^th Ave. N., Anoka, MN  55303

3:30 Girls JV

4:00 Boys JV

4:30 Boys Varsity

5:00 Girls Varsity

5:30 B/G C (3k)

6:30 Return to school

  

FRI: 2:30 p.m. Medium distance run (3-7 miles) + piggy push         

SAT: 9:00 a.m. Long Easy Run. Hankersons: 1436 Van Buren Ave.

Battle Creek Course Maps

These are the course maps we have been provided for the meets at Battle Creek this year, the first of which is this Tuesday's Twin Cities Grade By Grade:

https://docs.google.com/file/d/1FDx6EWh4Tc94lmaC0Pd7qtf317BbYOM8ch9z4a6aTXUOswirjJVfoia3pjFa/edit

https://docs.google.com/file/d/1fKXrhRXpMVBIsCfPOtZSw0X6w07AxI74B1f_KImeQRsRLTU902cMpR8xr5is/edit

TWIN CITY GRADE-BY-GRADE

Tuesday, September 11, 2012, 4:00 p.m. at Battle Creek Regional Park

Order of Events:

1. 4:00 -- Eleventh and Twelfth grade girls -- 4000 meters.
2. 4:30 -- Eleventh and Twelfth grade boys -- 5000 meters.
3. 5:00 -- Seventh-Tenth grade girls -- 4000 meters.
4. 5:25 -- Seventh-Tenth grade boys -- 5000 meters (tenth grade boys run 4000 meters).

Art Payne

Meet Director

Como Park Invitational Results

PLACE	TEAM PLACE	NAME	TEAM	GRADE	TIME
		Boys Varsity
1	1	Marshal Landrum	CP	11	17:57
2	2	Ben Reynolds	CP	10	20:38
3	3	John Proper	CP	10	20:38
4	4	Diego Dsorio	W		20:49
5	5	Jake Barnard	CP	9	21:11
6	6	Matt Klein	CP	10	21:22
7	7	Heron Lopez	W		21:42
8	8	Stephan Hankerson	CP	10	21:46
9	9	Tuomas Sivula	CP	9	22:33
10		Joey Pratte	CP	10	22:34
11		Lucas Panvier	CP	11	22:42
12		Anders Nelson	CP	10	22:48
13	10	Kashawn Lungelow	W		23:25
14		Jacob Heiberger	CP	10	23:32
15		Conor Hetzel	CP	10	24:12
16		Leo Wieffering	CP	8	24:20
17	11	Sai Lai Xiong	W		25:05
18		Emmet O'Connell	CP	10	25:07
19		Isaac Hamilton	CP	10	25:10
20		Phillip Moulton	CP	9	25:20
21		Alex Konkol	CP	9	25:32
22		Luke Berndt	CP	10	28:03
23		Aiden Clements	CP	10	28:24
24	12	Johnny (Thang) Yang	W		28:32
25		Sam Godfrey	CP	9	28:59
26	13	Soua Xiong	W		29:31
27	14	Graeme Linstrom	W		34:25
Team scores: Como Park 17, Washington 44
PLACE	TEAM PLACE	NAME	TEAM	GRADE	TIME
		Girls Varsity
1	1	Kathleen Miles	CP	10	17:30
2	2	Mary Miles	CP	9	17:30
3	3	Charltu Doto	H		19:20
4	4	Browerti Koffah	W		20:28
5	5	Darertu Doto	H		21:25
6	6	Pa Yao Vue	H		21:26
7	7	Charron Farmer	W		22:18
8	8	Jasmine Perry	W		22:25
9	9	Claire Marshall	CP	11	22:47
10	10	Andrayah Adams	CP	9	22:58
11	11	Alejandra Narveaz	W		23:15
12	12	Kelly Chase	CP	10	23:51
13	13	Lydia Nielsen	CP	9	24:28
14	14	Maddie Post	CP	9	24:31
15	15	Ler Moo	W		24:34
16		Kaitlyn Jones	CP	10	25:41
17	16	Nina Nge	W		25:51
18		Eleanor O'Doubhlain	CP	9	25:57
19	17	Pang Xiong	H		28:45
20	18	Der Vue	H		28:51
21	19	Daisy Dominguez	H		29:30
Team scores: Como Park 34, Washington 44,  Humboldt 49

Week 4 Schedule

“Everything you need is already inside.”

- Bill Bowerman, former U of Oregon Coach

ANNOUNCEMENTS

1)      This is the last week to join XC – tell your friends!

2)      Meet Friday is a good practice run for those who are new.

3)      Lockers and unis will be issued Wed. for anyone who still needs them.

4)      Be here every day, do the work, and you will improve! 

 TRAINING GROUPS

Bobcats: Beginners

Tigers: Returning runners

Cougars: Returners who ran lots over the summer

MON: OFF

TUE: 2:30 p.m. Warmup + Wheelock hill repeats

B: 5-6 repeats               T: 8-10                       C: 10-12

WED: 2:30 p.m. Distance Run + weights

B: 2-4 miles                  T: 5-6                         C: 7-8

THU: 2:30 p.m. Easy Run + drills/strides + 3-Legged Race

5:00: Parent’s Meeting and Pasta Dinner at school 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

FRI: 2:30 p.m. Meet at school. Jog to park for Como Invitational Meet.

3:45 p.m. Girls 4k      4:15 p.m. Boys 5k   

SAT: 9:00 a.m. Long Easy Run. Location TBA.