Boys Cross Country Runners.. A new link (11) was added at the bottom of this page for your summer training schedule. Check it out and try your best to follow it!
Please try to make it to Captain's Practices on Monday, Wednesday, and Friday at 8:00. They will help you to become a stronger runner.
Summer Training Notes from the Meeting Tuesday night
Crimson Cross Country 2009
Summer Training Guidelines.
Summer Training Schedule
Training for the cross-country season begins in early June, see the attached schedule. Summer training isn’t just about logging miles; it’s about developing a quality base!
Summer Mileage is from June 8 – Labor Day (13 weeks).
The official season and team practices begin on Monday, August 17 at 8:30 am. Practice is mandatory.
Captain’s practices are the best way to make sure you get in your summer miles and it’s much more fun then running on your own. Keep up to date with your captains for meeting times and locations.
Your summer mileage goal should be to log between 200 (new) to 275 miles over the course of the summer.
Tips for making your summer running more effective.
Follow the training plan. Consistency in your training will best prepare you for the regular season.
Rest as needed but try not to take off more than one day at a time.
Speed work should only be done after a good warm-up (15 – 20 minutes of easy running first followed by speed endurance workout)
STRETCH, STRETCH STRETCH. Before and after practice and before you go to bed. It is your number one defense against injury.
Warm –up for at least 1-mile before ANY practice.
Follow the summer core plan. This will allow you to make an easier transition to the core work we do in the regular season.
Time your workouts. Pay attention to your pace. Develop your mile pacing by marking off the first mile of your routes and keep track of you pace. This is an important aspect of racing.
Description of Workout Schedule:
Long Run – This run done at a comfortable pace ( not super slow! ) and is used to build endurance. Focus on maintaining a consistent pace from start to finish. Your long run is typically 20% of your total weekly mileage. Your long run during the summer will usually take place on Monday. This is an important workout for anyone who finds it difficult to maintain pace in the second half of the race.
VO2 max run (Speed Endurance Run) - This run is critical for all Cross Country runners. This workout is done to increase the volume of O2 absorbed into muscle tissue and increase cardiovascular strength. This is the workout that makes you super fast. ☺ This workout begins with a quality warm up and opening easy miles and incorporates controlled speed done as intervals with quality rest in between. This should always follow your long run; it takes the fatigue out of your legs and brings your CV strength to a higher level.
Tempo Run – This run is typically 2 to 3 miles and should be done at 80- 85% percent of your race pace. (I.e. you should be out of breath but not hurting during this run) This is another important run for those who have solid endurance but are looking to bring down their 4k time.
Interval or Repetition Runs – This is another critical run for all CC runners. This workout involves shorter distances (600 to 800 meters) and is done at 90% effort. We will be doing more of this type of training once the regular season begins.
Strength Endurance – Hills repeats are done to build cardio and muscular strength. This should be done once per week followed by a recovery run. Find a hill that is between 40 to 80 meters in length with more than a 5% grade. After a quality warm up do 4 to 8 repeats with easy downhill jog. Remember good running form- strong arms going up and no pounding on the legs coming down.
Recovery run - This run is just as its states – for recovery. It allows your body to rest while still giving you a workout. Mileage ranges from 4 to 6 miles during the summer and is done at “talking pace”
Core Workouts
Core work is very important for overall strength and conditioning of your trunk muscles. It helps provide stability and
improves form. Here are two sets of works out that you should do. Do not do these workouts back-to-back. We will
be doing more of this during the regular season so this is a good way to build up your endurance.
Core 1 –
Superman (Superwoman) 3 X 20 seconds (add 5 seconds per week) this strengthens your lower back.
Sit ups – 3 x 15 (try to get to a total of 100 by the end of the summer)
Bicycle Sit-ups – 2 x 20
Push up – 2 X 10 (try to get to a total of 40 by the end of the summer)
Standing lunge – 2 x 20 (try to get to 3 x 25) this exercise looks like doing a forward lunge only you hold the pose
Core 2 –
Bridge or Planks – 3 x 20 seconds (add 5 seconds per week) this strengthens your lower back and abdominal muscles.
Sit ups – 3 x 15 (try to get to a total of 100 by the end of the summer)
Bicycle Sit-ups – 2 x 20
Push up – 2 X 10 (try to get to a total of 40 by the end of the summer)
Sit pose – 2 x 20 (try to get to 3 x 25) this exercise looks like you are doing a squat only you hold the pose or the Yoga Chair pose 1.
Nutrition and Sleep
All the workout and training you put in will not give you the final best result unless you incorporate good nutrition and quality rest in you training. NO DIETING! Skinny does not mean fast. Eat healthy to give yourself energy but also treat yourself to the things you enjoy eating. Try to get consistent sleep and extra rest when you need it. We will be talking about these things more as we enter the regular season.
Contact information
Jen Riewe
riewej@district279.org or jen_riewe1@hotmail.com
Cell phone – 612-720-1146
Update from the meeting last night!
Coach Gerst and Coach Jen welcomed everyone and stressed the importance of training over the summer. The Captains have been give workouts to do with the team throughout the summer. Please try to make as many Captains practices as you can. They are on Monday, Wednesday and Friday at 8:00 in the morning at the High School. Meet by the cafeteria doors for now, the Captains will let you know when they change locations. Captains Practice start for summer on June 8th! June 1 -4 they will hold Captains practice after school at the High School. Junior High kids take the activity buses over and the captains will be there.
We need HELP! June 7th (Graduation Day) we are volunteering at the Grand Old Days race. We will leave the High School at 6:00am and return by noon. We need 10 more helpers. I definitely need 3 more drivers! We work these races so we do not have to sell anything! We make great money doing this. The money is used to help pay for extra coaches for the team. Everyone benefits. Please consider signing up. They are fun! Early buy fun! Call Maureen Johnston at 763-420-9585 or email jmjmjohnston@comcast.net
Clothing order forms went out last night and they are due Friday. Please turn your form in to Coach Gerst or Megan Johnston. If you have questions about the clothing order please call Maureen Johnston at 763-420-9585. The Coaches do not have the information so please do not ask them. This is just a spring clothing order; running shorts and a running tank with a new cross country logo. The fall clothing order will include t-shirts and warm-ups.
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Season Highlights DVD Contributions
Please submit your video or photo contributions for the season highlights DVD by Nov. 1st. Give your CD, DVD, or flash drive to Alex Johnson or email Georgette Johnson to make arrangements. johnsongm@comcast.net
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Pictures from events
Links 3 and 14 below are websites to which parents are uploading pictures. Check them out.
Photography
Check out link 14 below. Georgette Johnson has many great photos of the season so far.
The bottom of this page has the info of times, etc from last year’s races. Most years, the schedules, etc remain pretty much the same. I will move the race to the 2008 Race Information when I get the info from each race director. Having last year’s info will give you a rough idea of the schedule, but they are obviously not the final details.
2008 Race Information - Use as a guide only Meet: Pre-Section 5AA Early Bird Meet
Date: Friday, August 22
Location: Bassett Creek Park, 32nd Ave, east of Douglas Drive
Location: Round Lake Park, 14700 Valley View Road, Eden Prairie
Race Times:
- 9:30 Boys JV- 5000m
- 10:00 Girls JV - 4000 m
- 10:30 Boys Var- 5000m (7 runners)
- 11:00 Girls Var - 4000 m (7 runners)
- 11:25 Boys Jr High
- 11:35 Girls Jr High
- 11:50 Awards
Parking/Admission/Meet Info
- Admission:
The expenses of the Milaca MegaMeet are enormous for a one day meet. We do charge a $2 adult, $1 student spectator admission fee to help defray our costs. Kids 5 and under are free. Please go through the admission gate and pay the fee and receive a ticket and a hand stamp. Ticket drawings will be held throughout the meet for valuable door prizes.
Cross Country Spectator Courtesy:
Know the course and stay out of all runners paths
Golf greens are made with special soils and grasses and are sensitive to wear and damage. Please stay off golf greens and sand traps.
Keep dogs on a lead and carry a scooper.
Frisbies, Footballs etc really don’t have a place at a CC meet. Please keep them in the bag or car.
Parking:
Parking for seniors and handicapped is in the city parking lot across from the golf course.
Regular parking will be on city streets and nearby business parking lots.
Spectator driving directions to the Milaca Golf Course:
From the South: Drive Highway #169 to the Highway 23 exit. Turn left (west) on
Highway 23 to the stop lights. Turn right on Central Avenue. The golf course is approximately 1 mile north. Parking can be on Central Avenue or side streets.
Walk north on Central Avenue to the admission gate
Bus Times:
MGSH: 7:45 am
Notes:
- Meet t-shirts and food are for sale at race
- Results at Raceberryjam.com
Approximate Return Time: 4:15
See map Link Below:
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St.Olaf Cross Country Showcase
Varsity and all high school runners will run at St. Olaf.
Saturday, September 20
Bus Leaves at 10:30 am
Return time: 5:00 pm
1:00 Girls Varsity 4K (10 runners)
1:40 Boys Varsity 5K (10 runners)
2:20 Boys JV (5K)
3:00 Girls JV (4K)
Awards:
Top 20 in each race – T-shirts
Please note - no dogs, pets, footballs, or frisbees are allowed at the meet.
T-Shirts available at $10.
Results: http://onlineraceresults.com/
Directions Below at State Meet: St. Olaf College
Link
Location: Buffalo Heights Golf Course - - Map below is correct
Take Highway 55 toward Buffalo,
Left on to Country Road 147,
Left on Highway 25 to golf course
Meet: Griak Invitational – Top 10 varsity runners only
Date: Saturday, September 27
Location: U of M Les Bolstad Golf Course
On Larpenteur Ave. (Just west of Cleveland)
St. Paul
Race Times: MGSH in Girls Gold, Boys Maroon
9:00 am – Women’s Maroon III (Division III) Competition
9:45 am – Women's Maroon II (Division II) Competition
10:30 am – Men’s Maroon III (Division III) Competition
11:20 am – Men’s Maroon II (Division II) Competition
12:10 pm – Men’s Gold (Division I) Competition
12:55 pm – Jack Johnson Women's Gold (Division I) Competition
1:40 pm – Larry Zirgibel High School Boys (Gold)
2:25 pm – High School Girls (Gold)
3:10 pm – High School Boys (Maroon)
3:55 pm – High School Girls (Maroon)
4:40 pm – High School Awards
We are in the gold races.
Admission Fee:
- The U will be charging $5 entry fee for adults, $3 for students. No Bikes, Dogs, or outside food
PARKING:
Spectator parking includes- Free public lots SC175 (St. Paul Gym), S101 (Cleveland Commonwealth Ave.) Free Shuttle. Gibbs Farm, Soccer lots, and Falcon Heights City Hall – all within walking distance.
Location: Bassett Creek Park, 32nd Ave, east of Douglas Drive
Race Times:
- 4:00 Junior and Senior Boys – 5000 meters
- 4:20 Junior and Senior Girls – 4000 meters
- 4:40 Sophomore Boys – 5000 meters
- 5:00 Sophomore and Under Girls – 4000 meters
- 5:20 Freshmen and Under Boys - 5000 meters
Awards:
-Medals – Top 25 in each race
Bus Times:
MGSH: 2:15
MGJH: 2:30
OJH: 2:30
Approximate Return Time: 7:30 (Note this is later than the bus schedule we gave you. The last race is 20 minutes later than last year.
- State Meet is Saturday, Nov 1
- Girls race at 1:00 pm - Lane 9
- Boys race starts at 2:00 pm - Lane 9
- St. Olaf College Campus, Northfield, Mn -
Map link below.
- Admission is free
- Complete information is available at the
MN High School League website at wwww.mshsl.org
Parking info is below - allow 30 minutes from your arrival at St. Olaf to get to the race area.
Parking and Shuttle Service
Athletes, coaches, officials, and vehicles displaying handicapped passes will be allowed to park on the St. Olaf College campus near the racecourse at Skoglund Athletic Center. Large red signs will direct all other guests toward two remote parking lots (B & C) at the southeast end of campus.
Beginning at 9:00 a.m. on race day, three school buses will begin clockwise circuits transporting spectators from these two lots to the hill above Skoglund Center. These pickup and drop off points will be posted with large red “BUS STOP” signs. Based on past experience, no one need wait longer than 5 minutes between departures. The buses will continue running until 5:00 p.m.
- - - - - - - - - - - - - - - - - - - - - - -
Getting Junior High Students Excused from School Early This will apply to runners in soph and under meet.
Occasionally we have a meet that requires students to be excused early. The process is as follows:
1. Parent writes a note excusing student from
school 10 minutes prior to the time listed above
for their school.
2. Student brings the note to the school office on
the morning of the meet and is issued a pass to
give their classroom teacher.
3. Student gives the pass to the teacher at the
beginning of the hour of the class they will
leave early.
4. Student has 10 minutes to go to school locker,
go to lockerroom and change clothes, and meet
the bus at its pickup point.
OJH - front door - stop sign toward parking lot
MGJH - front door
Plastic Ice Cream Pails with lids
Please bring any pails and lids you'd like to donate to practice. We use them to make ice blocks.
Pasta Parties:
These are optional teams get togethers at a runner's house the night before a meet to eat a pasta meal. Everyone brings something along.
Here's the what to bring schedule:
7th Graders Drinks
8th and 9th Graders Bread
10th Graders Fruit/Salad
11th and 12th Desserts
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