Week of June 29 Workouts

Here are the locations for this weeks practices.   If we cancel a practice Due to weather, please check out our running2win.com page for the calendar of workouts.  We are not allowed to have any scheduled practices on July 3rd-5th, so please check the Running2Win.com page for workout ideas.
Thanks,
Denny

Monday - CR Dam
Tuesday - CR Dam
Wednesday - CR Dam
Thursday - Bunker Golf Course, Parking 1

Week of June 22nd

Here are the locations for this weeks practices.  We are going to continue to have our practices at 8am.  If there is any possible inclement weather I will be paying attention to it and base whether we have a practice on what it looks like may happen.  If we cancel a practice, please check out our running2win.com page for the calendar of workouts.
Thanks,
Denny

Monday - CR Dam
Tuesday - CR Dam
Wednesday - CR Dam
Thursday - Bunker Golf Course, Parking Lot 1
Friday - Bunker Golf Course, Parking Lot 1

Time Trial Times

Here are the times for those that ran the mile time trial this morning at Bunker.  It was really just a reference point for everyone so they can see where they are at right now and give them something to work for since it has been since a long break.  It was also just a fun break from the usual training that happens during the summer and gave them something to work for.  We will do a few other time trials throughout the summer to continue to show them their progress.  But, it has been a solid start to our summer training with averaging just under 20 runners a day.  We know there are others out there and we are hoping they can make it soon.
Thanks
Denny

Girls:
Ilsa 7:01
Lilah 7:31
Zoe 7:38
Ash 7:49
Sydney 8:43
Kendall 8:48
Grace 8:51
Megan 9:11
Tara 10:13

Boys:
Andre 5:32
Peyton 5:41
Ryan 6:00
Cole 6:16
Caleb 7:22
Alec 7:30
Gilbert 8:12
Eli 8:59
Ben 9:16
Nico 9:19
Nate 13:58

Thursday Current Weather

I've been paying attention to the weather for this morning for the past 24 hours and all looked like we wouldn't have any issues.  However, in the past hour things are starting to look more questionable.  As of 7:30 we are still a go, even if it is just raining, but things appear to be developing sooner than the weather apps are predicting.  So, if there is any thunder/lightning or the rain comes down heavier then we have to call practice off. 
I'll be at Bunker and make a decision on how or if we can do a run.  If you don't feel comfortable with the conditions, then there is no problem if you stay home.
Thanks,
Denny

Practices for the Week of June 15

Here is the schedule for workouts this week. We will be going at noon this week due to the predicted weather and we usually are going to have the workouts closer to evening to make sure those that do either Brochman’s, run with the CC team or do the One Team training in the morning are able to come but also have time to recover in between.

Please bring your own water bottles, it will be important and needed. If you don’t have a water bottle holder or water pack, than bring a backpack/cinch bag as well to carry your water with.

Tuesday, 12:00 at Knox Hill (Wintercrest Park begins Hom). We will be on foot working on classic striding, so bring shorter poles

Thursday, 12:00 at Bunker Golf Course, Parking Lot 1. We will be working on double poling, so if you have classic rollerskis then bring them, otherwise just bring  what you have, shorter poles as well.  Helmets are needed!!

Friday, 12:00 at Salk Middle School in Elk River. 11970 Highland Rd NW
Elk River, MN  55330. We will be doing a double pole uphill time trial with other double work as well before and after. This will be more challenging, but I have different courses set for different abilities, so if you are wanting to get better but aren’t quite up to doing a harder hill, there will be other options.

Make sure you fill out the waiver in the previous post as well
Thanks
Denny

Summer Practice Schedule, Week of June 15

Below is a rough schedule of where and when we will be meeting for practices this week.  These are not mandatory practices, but they are important ways to be in better shape for the season when it starts in mid August.  Any questions, please let me know,
Thanks
Denny

Monday: 8:00am, CR Dam, Visitor Center
Tuesday: 8:00am, CR Dam, Visitor Center
Wednesday: 8:00am, Moor Park (10921  Magnolia St) (best way would be to go off of Northdale Blvd to Olive S, go south to 112th Ave and go east (left) and it will enter the park lot.
Thursday: 8:00am, Bunker Golf Course, Parking Lot 1
Friday: 8:00am, Bunker Golf Course, Parking Lot 1

Summer Practice Can Begin on Monday, June 15

Good News,
We will be starting our Summer Running program on Monday, June 15!!  We have been given the ok to start workouts, with some restrictions and changes, but we are able to start getting everyone ready for the upcoming season. It is a small step, but very important to start getting everyone to a sense of normalcy after 3 months quarantine and restrictions.

Here are some items to know:
1. You will need to fill out this Waiver and bring it to me the first day that you practice.
2. We will be putting everyone into groups of no more than 10 on the first day and as of right now they will be expected to stay within that group the rest of the summer. Depending on numbers for summer training, we may stagger start times for each group, but those staggers will be 10 minutes.  It is hard to say how many groups we will have or who will currently be in what group.  It will depend on who is able to come.
3. I will post general information about the upcoming weeks practices, mainly time and location.  We will not be running at the school this summer due to the amount of construction going on inside and out, as well as due to the amount of restrictions currently for entering or using the buildings.
4. If an individual is unable to make practices, we would like for them to use the running2win.com web page where all of the workouts will be posted as well as the runners can post what they were able to do.  This allows myself to monitor, add comments, and help each runner even if I am not able to see them.

If there are any questions, please let me know,
Thanks
Denny

Workout Ideas for the Week of June 8

Below are the basics for workout ideas for this week.  Once again, we as coaches are unable to work with the runners until June 15, unless anything changes during this week.  When we get closer I will post more detailed information on how these practices will work, which may resemble what we will need to do during the season as well.

Also, due to the warmer weather last week, we decided not to do the weekly challenge, but look for one this week within the next day or two.

Any questions, please let me know,
Thanks
Denny

More detailed information on how each run and how to post times and/or distances can be found on running2win.com.  Follow the info below if you have not joined yet.

Monday - Off day.  Due to the heat and humidity, it is just better to not put extra stress on the body and then have it be a factor on how you feel the rest of the week.

Tuesday - 3-4 miles Level 2 with 6 x 20 seconds within the run at Level 4

Wednesday - 4 mile out and back, Level 2 to 3 on the way out, Level 3 to 4 on the way back, however only be about 5 to 10 seconds per mile faster on the way back.

Thursday - 30-40 mins at Level 2 to 3 on turf trails.

Friday - 3-4 miles Level 2

Saturday - Go for a 10-15 mile Bike Ride

What everyone would need to do is to create a profile on running2win.com.  Once you have a profile, go under Menu and look for Find/Join a team under Team /Groups.  Type in Coon Rapids CC and request to be a part of the team.  Once I am notified you have sent a request, I will accept you and give you access to the team "Training Plan" schedule.  You will then be able to see the suggested workouts for the day/week and eventually full month.  Click on the highlighted area for the day and it will show you details of what to do and if there is anything different to look for.  Remember, these are just suggested workouts, but we also want to make sure we don't have anyone over doing their miles in May and either leveling off too soon or even burning out during the season.  We have to assume that not many have been able to get many miles in, so we are playing on the safe side for May workout ideas.

There are a couple of ways to add ones completed workouts to the page, one is through the website by clicking on the highlighted part of the day and select Perform Workout (this is the easiest), or by creating it yourself through the app or the website under Menu and Log a Workout.  Either way, it will bring you to the same form to fill out.  Another function of the app is that you are able to map out your run, give you mileage and time your workout so you do not have to enter the time.  It will just figure it all out for you.

There are a few other items that each runner should fill out in the form for logging the workout and they can be found scrolling down "Other Run Data."  Just click on the down arrow and enter "Hours of Sleep," "My Attitude during the run," and "My Perceived Exertion."  The only other one we would like to see if need is "Injury Type of Pain" and injury comments only if there are issues.  These are helpful for the runners so they can see how they were feeling on certain runs and why they may have done well or if they are struggling.  The rest of the items can be helpful for each runner, but that would depend on how much they want to put into it.

I know this is a lot, but once we have it up and more people using it, we will have another form of communication between myself and the runners, but can give us a way to work together by staying safe.  There are many other things that can be found and done on the web page, so the more comfortable everyone gets the more you can figure out.