Boys Banquet

2016 Boys Cross Country Banquet

 

The season is coming to an end it is time to look back on the accomplishments of the 2016 edition of the Coon Rapids Boys Cross Country team. 

 

This year, our banquet will be on Wednesday, Nov. 9, 2016 starting at 6:00 at the CRHS Cafeteria.  This will be a Pot Luck affair with each grade of athletes bringing the following:

 

7 Seniors: Salads

2 Juniors: Beverages (+ Captains will bring beverages as well)

10 Sophomores: Desserts

11 Freshmen & Under and Managers:  Entrees

 

Please note that there are 30 members of the team, plus five coaches and a manager, as well as family members of these athletes that will be attending, so please bring accordingly.  All plates, silverware, napkins, and cups will be supplied.

 

This will be a night in which we will be handing out all team awards and such, so we do appreciate you being apart of this event to celebrate the accomplishments of the athletes and the team.

Girls Banquet

2016 Girls Cross Country Banquet

The season is coming to an end it is time to look back on the accomplishments of the 2016 edition of the Coon Rapids Girls Cross Country team. 

This year, our banquet will be on Thursday, Nov. 10, 2016 starting at 6:00 at the CRHS Cafeteria.  This will be a Pot Luck affair with each grade of athletes bringing the following:

8 Seniors: Salads

4 Juniors: Beverages

7 Sophomores: Desserts      

10 Freshmen & Under and Managers:  Entrees

Please note that there are 29 members of the team, plus five coaches and a manager, as well as family members of these athletes that will be attending, so please bring accordingly.  All plates, silverware, napkins, and cups will be supplied.

This will be a night in which we will be handing out all team awards and such, so we do appreciate you being a part of this event to celebrate the accomplishments of the athletes and the team. 

PIctures

Below are links to some pictures that have been taken by Barb Sabatke.  If there are any of the pictures that you would like to use, you are more than welcomed.
If you have any questions, please let me know.
Thanks
Denny

Homecoming/Cardinal Mile
Blaine Invite - Middle School
Blaine Invite - Varsity and JV
Conference Meet
Picture Day
Section Meet
State Meet
Banquet

Section Results

Congratulations to Paul Breitbach and Alaina Hedlund for qualifying for the Minnesota State Cross Country Meet.  Paul, finished 11th and ran the 20th fastest time in school history and will be making his 2nd trip to State, while Alaina, finished in 5th place and set a new School Record!
But it was a very big positive for the whole team as 48 of the runners who competed tonight set all time or season personal records, thus ending the season with our best possible team times.  With 16 teams in Section 5AA, the Boys Varsity were able to finish in 6th place; Girls Varsity in 10th; Girls JV in 7th place, and the Boys JV in 10th place.  We may not have been able to finish as high up in the standings as we would have liked, but with the runners putting forth their best effort, there is enough to be upset about.  They did what they could, and we as coaches couldn't be any more proud!
Our individual results are posted on the right side of the blog, and you can find the meet results by clicking on the Mtec Results link at the top of the blog, looking under Section 5AA.
Thanks for all of the parents and fans that were out there supporting the teams tonight!
Any questions, please let me know,
Thanks,
Denny

Sections/Banquet

Below is the information for the Section 5AA Meet that is on Thursday, Oct 27th at Anoka High School.  This is the same location as our first meet of the season, but there will be many more teams and people there.  Parking shouldn't be too much of an issue, but still plan accordingly so you are able to watch your child run.
Girls Varsity will be first at 3:15
Boys Varsity at 3:55
Boys JV at 4:35
Girls JV at 5:05

Usually there will be t-shirt sales, but have not seen any information on them yet, or a cost, but it is usually around $15-$20.
One thing to also note about Thursday is that there are not pets/dogs allowed on the course, so please leave your dogs at home if you were intending to bring them.   They don't want a dog getting loose and affecting the outcome of a race.

As for the Banquets, we will be having separate banquets because of the numbers, but also so we can make each team feel like the focus is on them.  The Boys Banquet will be on Wednesday, Nov. 9th at 6:00pm in the High School Cafeteria, and the Girls Banquet will be on Thursday Nov 10th at 6:00pm in the Cafeteria.  Both events will be potluck with each grade bringing something different.  I will be sending out the information on Friday with the runners but will also post on here as well.
Any questions, let me know,
Thanks
Denny

JK 5K

Results for today's JK 5K are now posted on the right side of the blog page.  This was a workout time trial that can really help the runners feel better about their races as we head towards next weeks Section Meet on the same course.  When everything works out the runners have a chance to set 5K PRs, which a few of the boys and girls were able to get. 
Practice on Friday is at 10:00 at the High School, and they will be on their own Saturday.
Any questions, let me know,
Thanks
Denny

Week Ahead

Due to MEA this week, there are a few changes for practice times. Wednesday we will be meeting at 3:00pm at the high school. Thursday is the big change. On our schedule it has us doing the JK 5K in the afternoon, but we talked with the runners and they want to go in the AM. So our buses will be leaving at 9:00am from the high school and we will start at 10:00am. This is just a workout, but we do count it towards lettering. Parents, please don't feel that you have to be there. We should be leaving Anoka by around 11:00.

Friday we will be practicing at 10:00am at the high school and we should have a pretty short workout.

If there are any questions on any of this, please let me know,

Thanks

Denny

NWSC Results

A much improved overall day and Conference Meet was on display tonight, as the runners had many Seasonal or Personal Records in near perfect weather conditions and a course that had some challenging sections.
The Boys team was the top for the Cards as they finished 5th place out of the 14 team Northwest Suburban Conference.  Paul Breitbach, 8th overall, and Tanner Aust, 26th, were both All Conference and Joe Coughlin, 40th, was an Honorable Mention All Conference, to help the Boys move up one place from last year.
The Girls team overcame the absence of a few key individuals on Varsity to move up 2 spots from last year, finishing in 10th of 14.  Alaina Hedlund, 9th overall, and Bryna DelCastillo, 25th, were able to earn All Conference.
Our individual results are now posted on the right side with the meet results posted under Raceberry Jam above.  Look for Northwest Suburban Conference in the results sections.
Continued positive steps and working for better as we close down on the season!
Lastly, our team pictures will be tomorrow, Friday, at the CR Dam.  We will bus over at 3:15 and the we will run back once we are done.
Any questions, let me know,
Thanks
Denny

NWSC Meet

Below is the time schedule for Thursday's Northwest Suburban Conference Meet at the Elk River Country Club.  This meet will determine the Conference Champions for both team and individuals as well as who will be All-Conference and Honorable Mention. We will be running our top 10 runners in the Varsity races and everyone else will be in the JV races.
Directions are also at the bottom.  Please note with regards to parking, there will be 14 schools participating and there will be many spectators, so please give yourself plenty of time to make it to the race you are intending to watch.  Most spectators will be able to park on the the driving range or will be in the Woodland Trails parking lot just north of the golf course.  It is possible you may have to park in a residential neighborhood, thus having to cross a busy country road, so please be careful.

3:00  Boys Varsity Race
3:40  Girls Varsity Race
4:20  Boys JV Race
5:00  Girls JV Race
5:45  Awards Presentation

Elk River (Conference Championships): 20015 Elk Lake Rd.  Highway 10 west to Proctor Ave. in Elk River, go north (right).  Go 2 miles to the Elk River Country Club, which will be on the right.  Additional parking will be available at Woodland Trails, just north of the Country Club.

Blaine Results

On a solid night for weather, the runners showed much improvement and had many Personal and Season Record's. Competing against some of the top teams in the State, both the Boys and Girls ran solid times on what is almost always a soft, flat course.
The Boys were able to finish in a solid 8th of 15 in the higher division Blue race and were led by Paul Breitbach who finished in 9th place against many runners who are or have been rated in the top 10 in the State. 
The Girls won the White Division race, led by race winner Alaina Hedlund and having our top 5 girls all finish in the top 25 overall.
Logan Rotzien, 24th place, led the JV Boys to an 8th place finish out of 27 teams, while Julie Hedlund, 4th place, helped the JV Girls to 10th place finish out of 22 teams.
Our individual results are posted on the right side, with the meet results located through the link for raceberryjam. 
Next up is the NWSC Conference Meet on Thursday, Oct 13th at the Elk River Country Club.
Any questions, let me know,
Thanks
Denny

Iron: Low Ferritin Levels?

Good Morning,
I am wanting to continue to work on ways that we can help our runners, not only on the course, but with their health.  I have already started a section off to the right that is going to be for health and nutrition, and I am going to add to that today.
Below are some links to information about Iron and if runners have Low Ferritin Levels and if they are dealing with anemia. (They will also always be linked on the right side of this page)  This is something that we should always be aware of, but we are becoming more aware of this season since we have a few individuals that were/are low, so we want to try and make everyone aware of this so you can be seeing what the signs are.  It is something that more of us should be getting checked with our doctors, but if you have questions about it, please let us know so we can help you before you bring your runner in.  It is possible that your doctor may not be aware of some of the testing that can and should be done.  Also, this is an issue that can affect both males and females.
Thanks to the Edina Girls Cross Country team and coach for allowing us to use some of the articles they have posted on their website.  They have been one of the better programs not only in the State but the Nation the past couple of years, so I would like to think that they are staying on top of this. Also thanks to Jill Ellenbecker to showing me these articles as well as others!
Thanks,
Denny

Are your ferritin levels up to speed?
Iron Depletion in High School Runners
Impact of Iron Depletion without Anemia on Performance in Trained Endurance Athletes
Iron and Low ferritin levels but not Low Hemoglobin Levels
Iron-Rich Foods to Eat
The Female Athlete Triad
Iron Deficiency in Distance Runners
Physiological and Biomechanical Studies of Muscle Dysfunction
The Effect of Iron Therapy on the Exercise Capacity of Non-anemic, Iron-Deficient, Adolescent Runners

Cardinal Mile Wednesday

For those helping tonight at the Cardinal Mile, registration people I would like at the stadium by around 4:45, all others can be there by 5:30. Race will start at 5:50 and as soon as the last person finishes, we are pretty much done.
Lastly, you are all welcomed to participate as well, so bring your running shoes and get a mile in!
Any questions, let me know,
Thanks,
Denny

Blaine Invite

Thursday is the Blaine Invite at Majestic Oaks Golf Course.  There will be around 30 schools represented, which means parking is a major issue, so please be aware of when your runners race is at, so you have plenty of time.  The Girls Varsity will be in the White Division race which will be at 3:35 and the Boys Varsity will be in the Blue Division race which will be at 4:00.  The JV races will be at 5:10 for the Boys and 5:40 for the Girls.  Some of our Middle School Runners will be running in the JV races, but others will be in a Middle School race that starts at 4:45. I have talked with them all and they are deciding on whether they want to run 5K.

Any questions about any of this, please let me know,
Thanks
Denny

Swain Invite Results

Meet results from yesterday's Swain Invite can be found at the following link:
Swain Invite Results
The results will posted different then what we have seen from other sites.  You will need to scroll through the Individual Results to find all of the races.  We were in the AA events for both the Varsity and JV.
The meet was another challenging course that had many areas of wetness, thus making times slower than what we were wanting. Despite that, there were still many that were able to run Season or Personal Bests, which is always a big positive mentally for those as they head towards the end of the season meets. 
There were those that did struggle and we did not finish as well as we would have liked.  We will look at what we can do differently and make any changes plus continue to do the workouts that we need to do to get ready for the end of the season.  These are meets that we have to accept and build off of them and find a way to get better the next time we race.
Congratulations though to Paul Breitbach, 10th, and Alaina Hedlund, 14th, as they both were able to receive medals for the Varsity teams. Alaina also has moved into the 3rd place All-Time for 5K times for Coon Rapids runners during the season!
Let's keep working towards the end of the season and doing what we can to reach our best!  Also remember to get out and help us and bring friends or families to Wednesday's Cardinal Mile!
Any questions, let me know,
Thanks,
Denny

Cardinal Mile

The Cardinal Mile is an event that we are trying to do every year to help promote the running and other distance programs in the school to the community as well as do a little recruiting for the years to come.  It is an event for everyone, runners and skiers alike, open to the public, but one in which we invite all of the elementary age students in Coon Rapids to participate for free and with the opportunity to run with a current member of the team. The cost for everyone else is $5  
We will be doing the 4th annual Cardinal Mile this week for Homecoming prior to the Parade as a fundraiser and with the race just a few days away, I am trying to finalize everything, and one of those items is volunteers to help with set up and running of the event. The Cardinal Mile is on Wednesday, Oct. 5th.  Registration would be from 4:30-5:30 and the race would start at 5:50, with the Parade to start around 6:00. If any of you would be able to help with the following areas of need, I would appreciate it.
3-4 to help with registration
2 to help at the 1/2 mile turn around (Crocus St)
2-3 to help at the start/finish line as well as the clock.  Might also have one of you start the race
2-3 to help hand out awards to the top 3 male and female of each award, after they have crossed the finish line (no awards ceremony)

The CC Boys and Girls and I will be setting up the tent and doing things prior to.  I am also looking for someone who might want to lead out a couple of minutes before the races to begin to let people know the race is coming as well as clear the course.  Two years ago we had our assistant coach Luke Stocker ride his motorcycle, but he is now in Hibbing, so we are needing something new this year.  If you have any ideas or would like to do this, please let me know. 

I think that is all for now.  If I think of anything I will get it out to you, or if any of you think of anything, please let me know.
Thanks for your time,
Denny