First Week of July

With the first week of July, we are not able to have any contact with the runners as far as practices are concerned by State High School League rules. The captains however will still be having practices. If you’d like to know what is going on or want your runner being connected as to what the rest of the runners are doing, please go to Google Classroom and join their page, using the following code: 9hgamv
If there are any questions, please let me know. Have a great 4th of July week and I will be in touch with those of you that are helping Thursday with the water stops for the Firecracker for the details.
Thanks
Denny

Coon Rapids Firecracker 5K

We are just over a week 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. 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.

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: http://www.andersonraces.com/new-events/2019/7/4/coon-rapids-firecracker-5k-amp-10k

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

Any questions, please let me know.

Thanks

Denny

Practice Schedule, Week of June 24

Pending weather, practices will be at 9:30am this week at the following locations:
Monday - CR Dam
Tues, Wed, Fri - CRHS
Thur - Bunker
If there are people that cannot make the morning, let me know and we can set up 7:00pm practices as well. Thanks!!
Denny

Practice Change for Week of June 17-21

Due to the fact that I nor Lauren will not be able to be at practices next week and that Coach K is not able to go in the morning, practice for June 17-21st will be at 7:00pm at the following locations:
Monday - CRHS
Tuesday - CRHS
Wednesday - CRHS
Thursday - Bunker, Golf Course Parking Lot 1
Friday - CRHS (may not be held pending on everyone's plans)

We will go back to 9:30am the following week, but if we are able to get more people in the evening or it is easier for some, we will keep that as an option for everyone.

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

Colorado Prep

For those that are coming with to Colorado next week, Here are the predicted temps for next week in the Silverthorne area, Highs in the mid 60's, Lows in the mid 30's, with chances of storms most days. So, warm layers for running, including hats and gloves, as well as rain gear will be important to have.

Thanks

Denny

Summer Practice Schedule: June 10-14

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.  At this moment we do not have an evening practice option, but if we hear from enough runners that cannot make the morning practice but can in the evening, then we will set up a practice for then as well.  Any questions, please let me know,
Thanks
Denny

Monday: 9:30am, CRHS Flag Pole
Tuesday: 9:30am, CRHS Flag Pole
Wednesday: 9:30am, Pheasant Ridge Park off of 119th Ave between Northdale Blvd and Round Lake Blvd.  Park near the ball field, but if you do need a ride from CRHS, we can pick those individuals up at 9:15am.
Thursday: 9:30am, Bunker Golf Course, Parking Lot 1, if you do need a ride from CRHS, we can pick those individuals up at 9:15am.
Friday: 9:30am, CRHS Flag Pole

Colorado Trip Packing List and Tentative Schedule

Below is an updated packing list for those going on the Colorado trip in one week as well as a rough schedule for the trip.  If there are any questions please let me know and I will post anything else that may need to be mentioned.
Thanks
Denny

CRCC Running

Colorado Camp Equipment list

The following is a list of things that we want to make sure that everyone that is going with on trip to Colorado has packed.  We do want to also remind everyone that this is not a long trip, so we do not need to pack a lot, just the basics.  Think also of what you will wear in the afternoon/evening can probably be used for the workout the next morning. If there is anything not on this list that you have a question about, please let me know.

IF THERE IS ANYTHING ON THIS LIST THAT YOU ARE NOT GOING TO BRING, PLEASE ASK BEFORE YOU DON’T BRING IT!

Clothing

·       Sun hat or baseball cap

·       Sun glasses

·       Light jacket or sweatshirt

·       Some sort of pants (jeans, khakis, warm up pants, etc.)

·       1-2 Pair of every day shorts

·       Rain gear (pants and jacket) Gortex is best!

·       1-2 long sleeve T shirts … wicking/dry fit fabric

·       Running tops … wicking/dry fit fabric (5 is enough)

·       Socks

·       Running Shoes (an extra pair might be helpful. See Trail Shoes below)

·       Daypack (large enough to carry food, water, change of clothes/socks)

·       Running shorts (5 pair is enough)

·       1-2 H20 bottle ( 1-2 liter minimum size )

·       1 Running water bottle with strap to put on your hand but not have to grip.
(Dick’s Sporting Goods do have these in their shoe department, brand name is Nathan)

·       Trail running shoes or light hiking boots if you have them already. (Don’t need to buy if you don’t have one or the other)

·       sandals(optional but good idea)

·       Small pillow for the ride out and back

·       A Soft-sided reusable lunch bag

·       Swimsuit

·       Drink packets (Crystal Light/Gatorade)

Personal Hygiene Items

·       Sun screen and lip protection cream (min. SPF 30)

·       Small first aid kit - moleskin and bandages

·       Towel and face cloth

·       Toothbrush and toothpaste

·       Deodorant, soap, shampoo

Optional

Camera, ipod/speaker, reading and writing materials, cards, games and small sporting items

·       Snack food will also be optional, but we are asking that what is brought for the trip is minimal.  We will give the runners a chance to stop at a grocery store once we are there to pick up any other snacks they may want.  But, because of the stress they will put on their bodies and the number of calories they will burn being at a higher elevation, we will want them to be aiming for healthier snack items, such as Trail Mix, cheese and crackers, etc. We would like for them to not bring or purchase items like Chips, Pop-Tarts, Pop, etc.  Some candy will be helpful, especially M&M’s and Jolly Ranchers for the hikes.  However, we may buy those for the runners. One thing of note this year is that we will have an individual with severe nut allergies, so we ask that no one bring any snack items that contain nuts.

Colorado Trip Workouts

SATURDAY:

Meet at the front of the High School at 7:00PM to load up vans. Once loaded, we will head out. Exact route may change depending on the weather and construction.

SUNDAY: (Snack/Breakfast bags will be provided for the trip and morning breakfast.  However, other light snacks can be brought as well (See Snack Foods above). We would like for the runners to have their water bottles filled for the ride and breakfast)

AM: Denver  25-30 min Level 2 – S Platte River Trail, starting at REI (to start to get acclimated to higher altitudes)

PM: Willow Creek Falls (5.2mi 1,138 feet gain) Afternoon/late afternoon (hike to get acclimated)

MONDAY: (Breakfast at 6:45, leave for training run at 7:45)

AM: Breckenridge Nordic Center 45 min Level 2-3

AM/PM: Peaks Trail via Breckenridge (7.8 mi 429 ft gain) (moderate hike)

TUESDAY: (Breakfast at 6:45, leave for training run and the day at 7:45)

AM: Soda Creek & Ridge Trail Run 1hr – 1h 30min Level 2

PM: Free Day - Afternoon in Breckenridge + Upper Gondola Hikes

WEDNESDAY: (Breakfast at 6:45, leave for training run at 7:45)

AM:  Frisco Bay Trails 3-5 miles Level 1-2

PM: Keystone free time

THURSDAY: (Breakfast TBD, be to Trail entrance by sun up)

AM: Quandary Peak 14er (6 mi) (may have to change due to snow)(Challenging hike, Team Bonding and Goal Workout)

PM: Neighborhood run + relay hill run? (Will depend on how everyone is doing)

FRIDAY: (Breakfast TBD)

The plan at this time will be to leave around 5:00AM, but we will be looking at the weather and will adjust our travel plans accordingly.  We look to be back to the High School by around 10:00PM.

*Hydration will be a very big key to how one does during the training runs and hikes as well as their overall experience for the week. Being at a higher elevation, it will be easier for dehydration to occur and thus chances of altitude sickness.  We will remind the runners as much as possible the importance of this before every workout.  It will be very important for even the hikes.  Day packs should be big enough and sturdy enough to carry multiple water bottles and lunch bag, but not too cumbersome. 

Quick Notes for the Next Week

Here are a couple of quick notes for the next week:

There will be no organized practice tomorrow, Friday, June 7. 

Official summer practices will begin on Monday, June 10 in front of the High School at 9:30am.  (More details for the week coming Sunday).

On Tuesday, June 11 at 6:30pm, there will be a short meeting at the Smith's house (Reed) to go over the Colorado Trip.  Directions and address will come out on Sunday as well.

Thanks and any questions, let me know,
Denny