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
Sunday, September 11, 2011
Friday, August 26, 2011
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.
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.
Monday, August 22, 2011
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.
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.
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
Monday, August 1, 2011
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/
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/
Thursday, June 2, 2011
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
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
Sunday, February 6, 2011
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
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
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