Workouts and Info for the Week of June 28

Practices this week will continue to be at 8:30am.  Monday, Wednesday and Thursday will be at Bunker, Golf Course Parking Lot 1, and Tuesday and Friday at CRHS, west end of the tennis courts.

Two other items of note, due to the Fourth of July, there are no organized practices the week of July 5th. This is a no contact time period set forth by the State High School League.  The Captains will have ideas for workouts for everyone during this time, or you can contact me.

Also, Sunday, July 4th, is the Coon Rapids Firecracker 5K at CRIC, starting at 8:00am.  If you are one that has volunteered to help with the water stops, please meet Coach Jerlie at the registration table at 7:15 to get info on where to go for each water stop.  If you are still wanting to help, you are more than welcome.  For the athletes, this is a good race to see where you are at with your training through the first weeks of summer.  For information or to register, go to https://www.runcr.org/

Thanks and hoping the summer is going good for everyone!!
Denny

Workouts for the week of June 21st

The weather is looking better for this week so we should be able to get in some good days of running. Here is where we are planning to have practice this week, with start times at 8:30am, and practices lasting right around an hour:

Monday, Wednesday, and Thursday at Bunker, Golf Course Parking Lot 1

Tuesday and Friday at CRHS, meeting on the west side of the tennis courts (near the woods).

Thanks,
Denny

Coon Rapids Firecracker 5K

We are 2 and a half weeks away from the Coon Rapids Firecracker 5K. We will once again be in charge of two water stops, so we are needing three to four people to help at each water station. Please let me know if you are able to help. We will be paid to do this, so it is important that we have volunteers for it.  Please note, we do not put this event on, we are just helping and are able to use it as a small fundraiser by taking care of the water stops.

Also, it is a great opportunity to get a 5K in to see where the runners are at, as well as if they’d like to try a different strategy. Please go to this link: https://www.runcr.org/

Everyone is welcome to help as well as participate in the race.

Any questions, please let me know.

Thanks

Denny

HOKA One Summer Mile Club

 HOKA ONE, a running shoe company, has done a lot in the past years to really reach out to all runners, especially high school runners, and one that is gaining excitement is their Summer Mile Club.  It is an opportunity for athletes to keep track of their mileage and to have a little fun doing it.  HOKA ONE will give out prizes for different mileage points and they usually keep track of how everyone is doing that is apart of the program.  This is not a mandatory program we want our runners to do, but one that can heighten interest and make the summer training a little more fun.

Here is a link to all of the information and how to sign up, but do know that an AthleticNET account will be needed, which is also helpful for recruiting for colleges.  https://www.athletic.net/CrossCountry/meet/191782/info.

Any questions, let me know,
Thanks,
Denny

First Week of Summer Training, June 14th

Below are the basics for the first week of our summer training.  Please note that at this moment we will only be having a morning session (8:30am), but if there is enough interest for our athletes to have an evening session due to not being able to make the morning, we will set up a session at 7:00pm.  If you are one that knows you cannot make the morning sessions, then please let me know.

Practices this week are going to be very low key, focusing on low and slow mileage and working together, thus with warm-ups, stretching, the workout, and any additional items we will do after the run, we should be done a little after 9:30.  

One thing, however, that we are really wanting everyone to make a stronger effort of doing is making sure they are getting plenty of water in them throughout the day.  To help with that, please make sure athletes bring water, and if possible bring a water bottle they can run with (this is an example: Water Bottle Example).  Food will be important as well, so please check out the right side of the blog under Health and Nutrition to get ideas for Breakfast, which is very important to have before workouts.  We will continue to put items in this section of the blog and discuss them with the runners, but please check through them if you are a parent as well.  Any questions, please let me know,

Schedule for the Week:  All practices at 8:30am

Monday - Bunker, Golf Course Parking Lot 1 (First lot on the right as one is heading towards the club house).

Tuesday - CRHS, at Door 1 (old main entrance)

Wednesday - Pheasant Ridge Park, on 119th between Northdale and Round Lake Blvd.  Meet at the Baseball field.

Thursday - Bunker, Golf Course Parking Lot 1

Friday - CRHS

Thanks and any questions, please let me know,
Denny

Summer Training

As we get ready for the end of the school year and the start of the summer, we also start to get ready for summer training for the upcoming Cross Country Season.  We will be starting summer practices on Monday, June 14th at 8:30am, meeting at Bunker Golf Course, Parking Lot 1.  We know not everyone can make those times, and we will see if there will be enough interest to hold an evening option as well.  But, if someone is not able to make those practices, we can still get them the workouts so that they will be preparing themselves as well.

Next Sunday, June 13th, I will post the locations for all of the practices for the week and will continue to post when and where practices will be on the Sunday of the week we are about to start. But, do note that all Monday and Thursday practices will be at Bunker, and Tuesday and Friday practices will generally be at the high school, meeting on the west end of the Tennis Courts.  Wednesday will vary locations.

Lastly, I have a current season schedule now posted as well on the right side of the blog.  Due to the popularity of campsites currently, I have not been able to pin down a location for our annual Running Camp camping trip.  With that, I will keep looking for a location that will keep prices low, be challenging for the runners, but also fun.  If I am unable to find a good spot, we will still have something, but it will probably be two days of day trips.

Thanks, and if there are any questions, or you know someone new that is wanting to join and has questions, please let me know,

Denny