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.

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