Event

Below is a message from Cole, one of our current runners, on an event he has put together for an Eagle Scout project that he is doing. Any help would be awesome!

Thanks

Denny

For any runners looking for a late-July summer 5k opportunity, there's a new race in town hosted by one of our own athletes! Cole Burnett is hosting a 5k fun run to benefit The Harbor Food Shelf on the morning of Saturday, July 29th right here in Coon Rapids. Cole is an Eagle Scout Candidate and he is hosting this event as his Eagle Scout Project. As Cole said, "All of you know that I love running, and some of you may know that I also love teaching confirmation at Faith Lutheran Church. I am hosting this event to combine those two passions to fill a need for another summer community 5k as well as raise funding and awareness for our community food shelf, operated by Faith Lutheran Church. Linked here is the event information page, including registration, donation, and volunteer signup. Those interested in running, please register and make this a fun and competitive field! I also need course direction and organization volunteers, and if anybody would be willing to sign up and help with these jobs it would be much appreciated! Finally, please share this webpage with anyone that you think might be interested in any of the above options and help make this a fun and impactful day in our community!"

Week of June 26th

Here are our locations for practices this week, June 26th - June June 30th.  One item of note for the following week, we will as coaches cannot schedule or be at any of the practices for the week of July 3rd and won't be able to work with the runners again until July 10th.  But, please remember that the Coon Rapids Firecracker 5K is on Tuesday, July 4th at the CRIC.  We will be in charge of the two water stops, so if there is anyone that would still like to help, please let me know, otherwise, it's a great chance to get an early summer 5K in to see where you are at!

All practices starting at 8:00am
Monday - Coon Rapids Dam Visitor Center
Tuesday - CRHS
Wednesday - Bunker Golf Course Parking Lot 1
Thursday - Bunker Golf Course Parking Lot 1
Friday - CRHS

Any questions, please let me know,
Thanks,
Denny

Workouts for the week of June 19

Here is a schedule for this week.

Due to Juneteenth, there is no scheduled practice for Monday. The captains are putting something together for anyone that was wanting to get together for a run. They are intending to be at the CR Dam Visitor Center at 8:00am.

Practices for the rest of the week will be at 8:00am. Be aware that there is some road construction on Northdale Blvd in front of the high school. 

Tuesday at CRHS

Wednesday at Pheasant Ridge Park on 119th Ave (meet near the ball field on 119th)

Thursday at Bunker Golf Course Lot 1

Friday at CRHS

Expect from start to finish practices to last about an hour and 15 mins.

Any questions, let me know,

Denny

Friday Practice

The air quality has improved and we will have practice today, Friday, June 16. Meeting on the west end of the tennis courts at the high school at 8:00am.

Thanks

Denny

No Thursday

Due to the still low quality of air, we will cancel practice today. Things look like they should be better for Friday, but we will look at it in the morning and have a decision by 7:30am.

Thanks

Denny

Summer Training/Journal

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 12th at 8:00am.  Also note, especially for those not currently in a sport, that you can start your summer training now, focusing on just getting out and getting some easy miles in.  If any of the Captains are wanting to set up any get togethers to run, I will let you know.

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 (8:00am), but if there is enough interest from 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 the 1st 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 9:15.  

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 1st Week:  All practices at 8:00am

Monday -  CRHS, meet in the wooded area on the west end of the Tennis Courts across Northdale Blvd from the high school.

Tuesday - CRHS

Wednesday - CRHS

Thursday - Bunker, Golf Course Parking Lot 1

Friday - CRHS

To help with the training and keeping track of how one is progressing, I have created a Spreadsheet for all of the runners (assigned to them on the Google Classroom page. Email me if your athlete is not on there) to fill out through the summer as well as the season.  Using a journal is very helpful in monitoring for the current season but also to compare from year to year.  It is also a way to gain lettering points on the season (check out the Parent Handbook for details).  

To go with the Journaling, for Summer Training purposes (June 1st - August 31), this year we will award team T-Shirts for accomplishing Total Mileage Goals.  There will be 3 different shirts for what you are at on August 31st (only one shirt per person):
200 Miles
300 Miles
400 Miles

I will check all journals after August 31st for Total Mileage and then get shirts to those that have putting in the miles and accomplished a goal.  

Any questions, please let me know,
Thanks,
Denny