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.

Summer Practice Underway!

Como Park XC

Summer Schedule

Summer practice start date: Monday, June 18

Day of Week        PLACE                     TIME

MONDAY            CPHS                       9:00 A.M.

TUESDAY           CPHS                       5:00 P.M

WEDNESDAY    CPHS                       9:00 A.M.

THURSDAY        CPHS                       5:00 P.M.

FRIDAY               CPHS                       9:00 A.M.

Rainbow Resort Ski Camp

Sign up information for the Central/Como Nordic training camp at Rainbow Resort this Dec 26 to 28 is ready. Ms. Diaz will distribute the forms, or download it here. (LINK WORKS NOW WITHOUT A SCRIBD ACCOUNT!!!)

Como Park Nordic Schedule for Nov. 28-Dec. 2

Announcements:

• Check out “Cougar Nordic” on facebook for pictures of team practices and meets.
• No meet on Tuesday or Thursday. Hopefully the meet on next Tuesday (December 6th ) will be on. Cross your fingers!
• Dry land training this week … be aware and in communication to make sure you know what’s going on!
• Make sure that you get your athletic fee $65 and paper work turned in. You won’t be competing at our next race without being officially registered. Thanks to those that turned in their $30 team fee!
• We will always meet at CPHS Lobby at 2:30 pm, except on special days

Monday, Nov 28 - Bring: Running shoes and Ski Boots

• Run 40-60 minutes
• Weight room

SKIS and POLES ISSUED for anyone who still needs them

Tuesday, Nov 29 - Bring: Running shoes and Ski Boots

• Warm up run (15 minutes)
• Work on balance/core using Medicine balls

Skis and Poles issued for anyone who still needs them

Wednesday, Nov 30 - Bring: Running shoes and Poles

• Warm-up
• Hill repeats

Thursday, Dec 1 - Bring: Running shoes

• Warm-up
• Cardiovascular exercise (step/box drills)
• Hand weights (focus on specific muscle groups)

Friday, Dec 2 - Bring: Running shoes and Poles

• Biathlon

Way to Go, Nate!

Nate Rue represented Como Park well at the MSHSL State Cross Country Meet today, placing 34th out of 156 in the AA Boys race. He was the first Como Park Boy to compete at state in recent memory. Nate went out strong with a 5:01 first mile that put him in about 25th place, struggled a little bit in the last mile, but finished hard. He overcame some health issues early in the season to put together a very strong senior season. Congrats, Nate!

Complete results are HERE.

Como Park XC at Section 4AA Meet

The Como Park Cross Country team finished the season strong at Wednesday's Section 4AA Meet at the Les Bolstad Golf Course on the U of M St. Paul campus.

The Boys were 10th and girls were 13th overall. Nate Rue set a school record, running a personal best of 16:02 and placing 6th. By placing in the top 10, he secured a spot at the State Meet. State will be held at St. Olaf College in Northfield on Saturday, November 5.

SECTION MEET RESULTS

State Meet Info

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.