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.
Showing posts with label schedule. Show all posts
Showing posts with label schedule. Show all posts
Wednesday, October 5, 2011
Sunday, September 25, 2011
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.
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 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
Wednesday, August 3, 2011
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
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
Tuesday, January 18, 2011
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.
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.
Tuesday, November 23, 2010
Thanksgiving Week Schedule
MON: 2:30 CPHS Ski room Running shoes
Warm up run
Ski walk/bound technique
Specific strength
TUE: 2:30 CPHS Ski room
Meet to discuss things to do over break
Orienteering with Central Team @ Como Park Picnic area.
WED: 2:30 CPHS Ski room Dryland poles
Wax
Medium aerobic day
Weights
THU: Holiday – No practice
FRI: Holiday – No practice
SAT: 8:00 a.m. depart Central High School for Trollhaugen Skate/Classic skis
9:30—11:30 a.m. Ski @ Trollhaugen
Return to Central around 1:00 p.m.
NEXT WEEK:
Monday: bring skis…We have a meet Tuesday.
Warm up run
Ski walk/bound technique
Specific strength
TUE: 2:30 CPHS Ski room
Meet to discuss things to do over break
Orienteering with Central Team @ Como Park Picnic area.
WED: 2:30 CPHS Ski room Dryland poles
Wax
Medium aerobic day
Weights
THU: Holiday – No practice
FRI: Holiday – No practice
SAT: 8:00 a.m. depart Central High School for Trollhaugen Skate/Classic skis
9:30—11:30 a.m. Ski @ Trollhaugen
Return to Central around 1:00 p.m.
NEXT WEEK:
Monday: bring skis…We have a meet Tuesday.
Sunday, September 26, 2010
Schedule for 9/27 to 10/3
MON: 2:30 p.m. Easy run (2-4 miles) + drills/strides
TUE: 2:20 p.m. BUS DEPARTS for S.P. Grade-by-Grade @ Conway Rec.
3:30 – Seventh through Tenth grade boys 5k.
4:00 -- Eleventh and Twelfth grade boys 5k.
4:30 -- Seventh through Twelfth grade girls 4k.
WED: 2:30 p.m. Capture the Flag + Distance run (3-6 miles)
THU: 2:30 p.m. Warm-up + drills/strides + 1000M repeats
Girls: 3-4x1000, Boys 4-5x1000
FRI: EARLY RELEASE DAY: 12:30 p.m.
Captain’s practice. Distance run (3-6 miles) + weights
SAT: 9:00 a.m. @ Landrum house. 1305 Victoria St.
Long run (4-10 miles), followed by food.
TUE: 2:20 p.m. BUS DEPARTS for S.P. Grade-by-Grade @ Conway Rec.
3:30 – Seventh through Tenth grade boys 5k.
4:00 -- Eleventh and Twelfth grade boys 5k.
4:30 -- Seventh through Twelfth grade girls 4k.
WED: 2:30 p.m. Capture the Flag + Distance run (3-6 miles)
THU: 2:30 p.m. Warm-up + drills/strides + 1000M repeats
Girls: 3-4x1000, Boys 4-5x1000
FRI: EARLY RELEASE DAY: 12:30 p.m.
Captain’s practice. Distance run (3-6 miles) + weights
SAT: 9:00 a.m. @ Landrum house. 1305 Victoria St.
Long run (4-10 miles), followed by food.
Monday, February 1, 2010
Section Meet Schedule
Section 3 Meet
Tuesday, Feb. 2
Battle Creek Park, St. Paul
For course map, spectator map and spectator guide, go HERE and scroll down to Nordic Ski Racing
Time Schedule
9:30 – Boys Classic
10:00 – First 2K of the course open for Girls Warmups
10:30 – Girls Classic
2:00 – Boys Skate Pursuit
2:30 – First 2K of the course open for Girls Warmups
3:00 – Girls Skate Pursuit
4:30 – Awards Ceremony
Tuesday, Feb. 2
Battle Creek Park, St. Paul
For course map, spectator map and spectator guide, go HERE and scroll down to Nordic Ski Racing
Time Schedule
9:30 – Boys Classic
10:00 – First 2K of the course open for Girls Warmups
10:30 – Girls Classic
2:00 – Boys Skate Pursuit
2:30 – First 2K of the course open for Girls Warmups
3:00 – Girls Skate Pursuit
4:30 – Awards Ceremony
Monday, January 25, 2010
Schedule: Jan. 25-31
MON: 2:30 Bus to Battle Creek (Skate)
JV: Stay at school and wax skis
Varsity: Warm-up, 3xupper loop fast
3 x big hill all out
Cool-down
TUE: 2:20 Bus to Wirth JV Conference Meet
3:45: Boys followed by girls. Line-up will be like a varsity race, using bibs.
Varsity: 45 min easy skate (can do at Wirth or on own at Como)
WED: 2:30 Bus to Phalen (Classic)
Classic ski technique
30 min ski
Double pole sprint outs
THU: 2:30 Waxing day/Team picture/Team Meeting
Please make sure you come, and make sure everyone knows about the picture!
FRI: 7:00 a.m. Bus to Baker Park Conference Meet
10:00: Girls Classic
11:00: Boys Classic
1:00: Girls Skate Pursuit
2:00: Boys Skate Pursuit
10 boys and 10 girls ski – everyone else is welcome to come, help, cheer and/or ski
Please bring some food to share. I’ll have peanut butter & bread + Gatorade.
SAT: Rest
SUN: Easy 30 min ski on own.
COMING UP: Monday: Team meeting/wax at school, Ski 20-30 min. Tuesday: Section Meet. Wed/Thu: no formal practice. Fri: Battle Creek. Mon, Feb. 8: Costume Race. Thu, Feb. 11: State Meet.
JV: Stay at school and wax skis
Varsity: Warm-up, 3xupper loop fast
3 x big hill all out
Cool-down
TUE: 2:20 Bus to Wirth JV Conference Meet
3:45: Boys followed by girls. Line-up will be like a varsity race, using bibs.
Varsity: 45 min easy skate (can do at Wirth or on own at Como)
WED: 2:30 Bus to Phalen (Classic)
Classic ski technique
30 min ski
Double pole sprint outs
THU: 2:30 Waxing day/Team picture/Team Meeting
Please make sure you come, and make sure everyone knows about the picture!
FRI: 7:00 a.m. Bus to Baker Park Conference Meet
10:00: Girls Classic
11:00: Boys Classic
1:00: Girls Skate Pursuit
2:00: Boys Skate Pursuit
10 boys and 10 girls ski – everyone else is welcome to come, help, cheer and/or ski
Please bring some food to share. I’ll have peanut butter & bread + Gatorade.
SAT: Rest
SUN: Easy 30 min ski on own.
COMING UP: Monday: Team meeting/wax at school, Ski 20-30 min. Tuesday: Section Meet. Wed/Thu: no formal practice. Fri: Battle Creek. Mon, Feb. 8: Costume Race. Thu, Feb. 11: State Meet.
Friday, January 22, 2010
Saturday Practice Location Change
Saturday, January 23rd, practice will be at Como Golf Course instead of Baker Park. The change is due to potentially hazardous driving conditions. Varsity skiers should plan to classic ski for 10k and then skate ski for 10k. JV skiers will skate.
Saturday, January 2, 2010
Classic on Monday
Skiers should plan to classic ski on Monday in preparation for Tuesday's 5k classic race, to be held on the chalet side trails at Theodore Wirth Park.
Monday, December 21, 2009
Schedule Dec. 21 Through Winter Break
MON: 2:30 Bus to Battle Creek. Skate skis
Warm-up, hill technique
Long repeats at moderately hard pace
TUE: 2:30 Bus to Como GC. Skate skis
60 min easy skate.
Ultimate ski frisbee
WED: 9:00 Como GC (meet there). Skate Skis
If your skis are at school, meet there @ 8:30-8:45 to get your stuff.
Skate technique work (NEW SKIERS)
Hill technique work (Returners)
Hill sprint relays.
THU/FRI: Holiday. No practice
SAT: Como Championships race (optional – on your own).
http://www.sisuskiers.org/racing/como-championships
SUN--TUE: Holiday Camp @ Rainbow Resort. Meet at Central High @ 6:30 a.m.
WED, Dec. 30: 9:00 Como GC. Skate Skis
If your skis are at school, meet there @ 8:30-8:45 to get your stuff.
THU/FRI: Holiday. No practice
SAT, Jan. 2: 12:00 Noon Como GC. Skate Skis
SCHOOL WILL NOT BE OPEN – MUST BRING SKIS HOME & MEET AT G.C.
SAT/SUN, Jan 2-3: Twin Cities Championship Races (optional)
http://tcchamps.com/ (Sign up on your own.)
Coach will be at these races – recommended for Varsity skiers only
Warm-up, hill technique
Long repeats at moderately hard pace
TUE: 2:30 Bus to Como GC. Skate skis
60 min easy skate.
Ultimate ski frisbee
WED: 9:00 Como GC (meet there). Skate Skis
If your skis are at school, meet there @ 8:30-8:45 to get your stuff.
Skate technique work (NEW SKIERS)
Hill technique work (Returners)
Hill sprint relays.
THU/FRI: Holiday. No practice
SAT: Como Championships race (optional – on your own).
http://www.sisuskiers.org/racing/como-championships
SUN--TUE: Holiday Camp @ Rainbow Resort. Meet at Central High @ 6:30 a.m.
WED, Dec. 30: 9:00 Como GC. Skate Skis
If your skis are at school, meet there @ 8:30-8:45 to get your stuff.
THU/FRI: Holiday. No practice
SAT, Jan. 2: 12:00 Noon Como GC. Skate Skis
SCHOOL WILL NOT BE OPEN – MUST BRING SKIS HOME & MEET AT G.C.
SAT/SUN, Jan 2-3: Twin Cities Championship Races (optional)
http://tcchamps.com/ (Sign up on your own.)
Coach will be at these races – recommended for Varsity skiers only
Sunday, December 13, 2009
Nordic Schedule, 12/14--20/2009
MON: 2:20 Bus to Elm Creek (Maplewood) Classic or Skate
3:00—3:45 warm-up; Varsity will kick wax classic skis
3:45: 5k race. Boys Varsity, followed by Girls Varsity, followed by JV (2.5k)
Returning skiers will CLASSIC, New skiers will SKATE.
TUE: 2:30 Bus to Como GC Classic Skis
Classic ski technique.
Double-pole, stride, herring-bone, etc.
Double pole sprints.
Return to school at 4:30.
WED: 2:30 Bus to Battle Creek Classic or Skate Skis
Classic technique (VARSITY)
Skate technique work (NEW SKIERS): step-turns, etc
Long, easy ski.
Return to school at 5:00.
THU: 2:30 Bus to Como GC Skate Skis
Warm-up
Technique
Hill practice and filming.
Return to school at 4:30.
FRI: 2:30 Bus to Como GC Classic Skis
Classic ski technique intro (ALL)
Double-pole w/ kick, Stride.
30 min easy ski
Return to school at 4:30.
SAT: SELECT VARSITY SKIERS 7:00 a.m. Bus to Trollhaugen
Holiday Relays
9:30 Girls Classic 4x3k
10:45: Boys Classic 4x3k
Return to school around 1:30 p.m.
NEXT WEEK: Monday: skate practice at Battle Creek
3:00—3:45 warm-up; Varsity will kick wax classic skis
3:45: 5k race. Boys Varsity, followed by Girls Varsity, followed by JV (2.5k)
Returning skiers will CLASSIC, New skiers will SKATE.
TUE: 2:30 Bus to Como GC Classic Skis
Classic ski technique.
Double-pole, stride, herring-bone, etc.
Double pole sprints.
Return to school at 4:30.
WED: 2:30 Bus to Battle Creek Classic or Skate Skis
Classic technique (VARSITY)
Skate technique work (NEW SKIERS): step-turns, etc
Long, easy ski.
Return to school at 5:00.
THU: 2:30 Bus to Como GC Skate Skis
Warm-up
Technique
Hill practice and filming.
Return to school at 4:30.
FRI: 2:30 Bus to Como GC Classic Skis
Classic ski technique intro (ALL)
Double-pole w/ kick, Stride.
30 min easy ski
Return to school at 4:30.
SAT: SELECT VARSITY SKIERS 7:00 a.m. Bus to Trollhaugen
Holiday Relays
9:30 Girls Classic 4x3k
10:45: Boys Classic 4x3k
Return to school around 1:30 p.m.
NEXT WEEK: Monday: skate practice at Battle Creek
Wednesday, December 9, 2009
Ski Camp and Today's Practice Cancelled
The first major winter storm has arrived, which is good news. Unfortunately, today's high winds are producing very cold wind chills. The school district has cancelled all after school activities.
In addition, the storm stayed entirely south of Maplelag Resort, and as a result this weekend's ski camp trip is cancelled. A full refund will be issued to those who paid.
Ski camp alternatives are available. Highland Park has approximately 10 open spots on their bus next weekend to Maplelag. Assuming Maplelag gets more snow in the next week, HP would be willing to open those spots up to Como skiers if we can provide a chaperone. Be aware that Holiday Relays is the same weekend, so that is something to think about.
The Dec. 27-29 trip to Rainbow Resort, which we do along with the Central team, is still a go. More info will be available on that soon. I believe the cost will be in the $120 range.
New schedule for the rest of the week:
Thu: 2:30 Bus to Como Golf Course. Practice until 4:15. Back to school at 4:30.
Fri: Meet at Trollhaugen with Conference schools. Bus leaves at 2:20, returns at 6:30 or 7:00.
Sat: Practice 9:00 a.m. at Como Golf Course. Come to school at 8:30 if you need to get your skis, etc.
In addition, the storm stayed entirely south of Maplelag Resort, and as a result this weekend's ski camp trip is cancelled. A full refund will be issued to those who paid.
Ski camp alternatives are available. Highland Park has approximately 10 open spots on their bus next weekend to Maplelag. Assuming Maplelag gets more snow in the next week, HP would be willing to open those spots up to Como skiers if we can provide a chaperone. Be aware that Holiday Relays is the same weekend, so that is something to think about.
The Dec. 27-29 trip to Rainbow Resort, which we do along with the Central team, is still a go. More info will be available on that soon. I believe the cost will be in the $120 range.
New schedule for the rest of the week:
Thu: 2:30 Bus to Como Golf Course. Practice until 4:15. Back to school at 4:30.
Fri: Meet at Trollhaugen with Conference schools. Bus leaves at 2:20, returns at 6:30 or 7:00.
Sat: Practice 9:00 a.m. at Como Golf Course. Come to school at 8:30 if you need to get your skis, etc.
Sunday, November 29, 2009
Nordic Ski Schedule: 11/30--12/6
Lots to accomplish this week...
-Ski camp forms and payment due
-School skis and poles issued
-First meet of the season scheduled for Thursday
MON: 2:30 CPHS LOBBY (Running shoes)
Warm up run
Balance, core, & strength circuit
Weight room
SKIS and POLES ISSUED
TUE: 2:30 CPHS LOBBY (Rollerskis or Dryland poles)
SKIS and POLES ISSUED (continued)
Waxing
Long steady aerobic (60 min)
WED: 12:30 CPHS LOBBY (Dryland poles)
Waxing for those who did not have a chance yesterday.
Warm-up run
Ski walking/bounding technique
THU: 2:20 Bus departs for Trollhaugen SKATE RACE
Warm-up ski
3:45 p.m. 5k SKATE RACE: Boys varsity, followed by girls varsity, followed by JV
Following conclusion of racing, there may be an opportunity for beginners to get on the snow. Beginners will not race today.
FRI: 2:30 (Rollerskis or Dryland poles)
Long steady aerobic (60 min)
Weight room
SAT: No practice. Run, ski, or rollerski long and easy on your own.
-Ski camp forms and payment due
-School skis and poles issued
-First meet of the season scheduled for Thursday
MON: 2:30 CPHS LOBBY (Running shoes)
Warm up run
Balance, core, & strength circuit
Weight room
SKIS and POLES ISSUED
TUE: 2:30 CPHS LOBBY (Rollerskis or Dryland poles)
SKIS and POLES ISSUED (continued)
Waxing
Long steady aerobic (60 min)
WED: 12:30 CPHS LOBBY (Dryland poles)
Waxing for those who did not have a chance yesterday.
Warm-up run
Ski walking/bounding technique
THU: 2:20 Bus departs for Trollhaugen SKATE RACE
Warm-up ski
3:45 p.m. 5k SKATE RACE: Boys varsity, followed by girls varsity, followed by JV
Following conclusion of racing, there may be an opportunity for beginners to get on the snow. Beginners will not race today.
FRI: 2:30 (Rollerskis or Dryland poles)
Long steady aerobic (60 min)
Weight room
SAT: No practice. Run, ski, or rollerski long and easy on your own.
Monday, October 5, 2009
XC Schedule: October 5-11
MON: 2:30 p.m. 600 meter repeats + weights
4-6 repeats w/ equal rest time.
TUE: 2:30 p.m. Distance run.
3-6 miles
WED: 2:30 p.m. Easy run + drills/strides.
2-4 miles
THU: Blaine Invitational @ Majestic Oaks Golf Course. Ham Lake, MN. Bus leaves @ 2:20 p.m. Returns to school @ 6:45 p.m.
3:45 Boys White 5K 4:05 Girls White 4K
5:15 Boys JV 5K 5:35 Girls JV 4K
FRI: 2:30 p.m. Whiffle Ball Biathlon.
3-5 miles total
SAT: 9:00 a.m. @ Coles. 968 Larpentaur.
Long run (4-8 miles).
4-6 repeats w/ equal rest time.
TUE: 2:30 p.m. Distance run.
3-6 miles
WED: 2:30 p.m. Easy run + drills/strides.
2-4 miles
THU: Blaine Invitational @ Majestic Oaks Golf Course. Ham Lake, MN. Bus leaves @ 2:20 p.m. Returns to school @ 6:45 p.m.
3:45 Boys White 5K 4:05 Girls White 4K
5:15 Boys JV 5K 5:35 Girls JV 4K
FRI: 2:30 p.m. Whiffle Ball Biathlon.
3-5 miles total
SAT: 9:00 a.m. @ Coles. 968 Larpentaur.
Long run (4-8 miles).
Sunday, September 20, 2009
Schedule: 9/21-27
MON: 2:30 p.m. Warm-up + 1200M repeats + weights.
3-5 repeats w/ ½ time rest
TUE: 2:30 p.m. Distance run.
3-6 miles
WED: 2:30 p.m. Warm-up + Wheelock hills + Cool-down
6-10 repeats. Jog down in between.
THU: 2:30 p.m. Distance run/pre-meet for JV
2-5 miles (drills + strides for JV)
FRI: 2:30 p.m. Trivia + easy run + drills/strides + JV: 1 mile time trial
Team dinner @ Kramers. 992 Hoyt. Ave. 895-6540.
SAT: Griak Invitational @ U of M Golf Course.
1:00 p.m.: Bus departs Como
3:10 Boys 5k
3:55 Girls 5k
5:00 p.m.: Bus returns to Como
SUN: 9:00 a.m. MMRF 5k. Run for Team Lisa (Ms. Griffin)
3-5 repeats w/ ½ time rest
TUE: 2:30 p.m. Distance run.
3-6 miles
WED: 2:30 p.m. Warm-up + Wheelock hills + Cool-down
6-10 repeats. Jog down in between.
THU: 2:30 p.m. Distance run/pre-meet for JV
2-5 miles (drills + strides for JV)
FRI: 2:30 p.m. Trivia + easy run + drills/strides + JV: 1 mile time trial
Team dinner @ Kramers. 992 Hoyt. Ave. 895-6540.
SAT: Griak Invitational @ U of M Golf Course.
1:00 p.m.: Bus departs Como
3:10 Boys 5k
3:55 Girls 5k
5:00 p.m.: Bus returns to Como
SUN: 9:00 a.m. MMRF 5k. Run for Team Lisa (Ms. Griffin)
Thursday, March 5, 2009
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
Saturday, January 24, 2009
Monday Practice
For practice on Monday, January 26, junior varsity skiers should report to Mr. Leonard's room after school if they need to wax their skis. JV Conference is on Tuesday. It is a skate meet, and we need everyone to get their skis nice and fast for a good race at Wirth Park!
Varsity skiers and those who wax at home will take a bus to Battle Creek Park for practice.
Conference meet varsity skiers: Bring classic equipment!
JV skiers who wish to come to Battle Creek may do so, and can skate ski if they prefer.
Varsity skiers and those who wax at home will take a bus to Battle Creek Park for practice.
Conference meet varsity skiers: Bring classic equipment!
JV skiers who wish to come to Battle Creek may do so, and can skate ski if they prefer.
Monday, January 19, 2009
Skate Practice Tomorrow
Plan to skate ski for practice tomorrow, Tuesday, January 20. We will classic on Wednesday this week.
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