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