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

Summer Training

With the closing of another school year, begins the summer and the beginning of getting ready for the upcoming seasons. This summer we are going to do something different, starting those that have not been able to get as much running in over the past few months after school (3:00) beginning Monday, June 3rd. We will also meet at 3:00 on Tuesday but will need to discuss Wednesday and Thursday.  All four days we will be running from the high school.
Starting June 10th, most practices will be at 9:30am, but we might be able to set up some evening practices (7:00pm) if we need to. The first week we will start at the high school, but once the summer gets going, Monday’s will be at the CR Dam, Tuesday and Friday’s at CRHS, Wednesday’s will be at Various locations, and Thursday’s at Bunker Golf Course, Parking Lot 1. We will discuss with those at practices, as well as from those we hear from, about having an evening option as well for those that are unable to make the morning option.  Here is our schedule for locations as we go through the summer.  Remember, these are not mandatory, but are a great way to get going before the season starts as well as meet the new additions to the team.
Also, here are links to info on the summer, key events/dates, and other information for the upcoming season: Important Info for the Season, Detailed Info
If you have any questions, please let me know,
Thanks,
Denny

Monday: CR Dam (except for June 10th, meet at the High School)
Tuesday: CRHS
Wednesday: Various Locations (Will let everyone know at the beginning of each week)
Thursday: Bunker Golf Course, Parking Lot 1
Friday: CRHS
We will have the captains put together some Saturday runs as well, with locations to be determined, which are also optional

2019 CO Trip - June 15 - June 21

Below is the final list of those invited for our second annual summer training trip Colorado to help the athletes and the program become stronger runners.  The trip is from Saturday, June 15th to Friday, June 21st.  We will be leaving around 7:00pm on the 15th and will be getting back around 10:00pm on the 21st.

The overall cost is going to be $300 a person.  This will pay for lodging, transportation, vehicle insurance and gas, and food (which we will purchase when we get there).  One of the homes that we rented last year was not available this year and the home we got to replace it is $100/night more expensive. We are over estimating at this time so we have extra money in case we need it.  If we get back and still have money, we will divide it up and give it back to everyone.  We are going to rent two 15 passenger vans, which will help with not having to put miles on individuals vehicles as well as reduce the number of vehicles we bring. If the amount is a concern, please talk with me and we can set up a plan.  Items are already being paid for, so you can start making your payments this week.  Any checks should be written out to Denny Green.

We will be sending out more information when we get closer to the trip, but one thing we will be looking for is making sure that we do not bring huge bags for our clothing and other items.  We will have the two luggage hitches again that we borrowed from the Hedlund's last year, but we don't want to have too big of bags that they are sitting in the laps of everyone.

If you have any questions at this time, please let me know.  I will be posting a list of items to pack and other last minute details when we get to about 2 weeks out.

Thanks
Denny

Girls Invited:

Sarah Eichstadt
Ilsa Hoaglund
Julie Hedlund
Rebekah Weimholt
Akala Lowe
Erika Jenkins
Zoe Hoaglund
Sydney Vossen

Boys Invited:

Noah Christiansen
Reed Smith
Andre Kemboi Peyton Martinek Isaac Johnson Michael Smith Josh Thoen Ryan Powley Caleb Chesser Nico Tweedy Parents/Coaches Going: Coach Denny Coach Lauren Vicki Chrstiansen Rob Martinek Dave Jenkins Ruth Erie Ashley Tilke

Carrie Tollefson Camp

If there is anyone that is looking for some Running Camps to do this summer to learn some new things and meet other runners, here is a good option.  Carrie Tollefson was a multi time State Champ in Cross Country and Track, an All American in college (Villanova) and former Olympian. 
Any questions, let me know: http://www.carrietollefson.com/
Thanks,
Denny

Initial Colorado Trip List

Below is a list of Girls and Boys that are being initially invited to our 2nd Summer Colorado training trip and the time standards that we used to figure these invitations, but also the time standards for the current Track season for those that are currently not on the list to aim for to be invited as well.  These were times that the Captains of the 2019 Cross Country team came up with and felt were fair. We will also have up to two Girls and two Boys that will be coaches invites.  The final list of invitees will be posted on May 16, thus giving everyone who has been invited time to decide if they can go as well as start preparing themselves with their training for the trip.  We would like the final decisions made by May 23rd so we can let everyone know the final cost. (I have already talked to a few that are on our list of possible/probable and plan to talk to a few others)

We are wanting this trip to be something that will help the runners come up with goals that will help themselves as well as the team improve but also give them an opportunity to get some training in that we would not be able to get in here.  We understand that there are family trips/vacations planned for this time and some that may not want to go, so we understand that everyone that is invited may not be going with us.

This is a trip for Cross Country, and even though we are giving time standards for Track, those are just secondary to what happened during the past CC season.  With that, someone needs to have been on the CC team this past season in order to be considered, even if they make standards in track and are intending to run CC in the fall.

The trip will be in June, leaving on Saturday the 15th and coming back on Friday the 21st. We will be staying in a couple of homes that we rented near Silverthorne, CO, which is west of Denver and not far from Breckenridge.

The overall cost is going to be not set until we know how many will be coming with.  The goal is to have 26-27 total people.  The cost will be a little higher this year due to the fact that the additional house we will be renting will be higher in cost than last years.  But, the fewer people that come with, the more the cost will be.  However, the cost will pay for lodging, transportation and gas, and food (which we will purchase when we get there).  We will overestimate so we have extra money in case we need it.  If we get back and still have money, we will divide it up and give back to everyone.  We are going to rent two 15 passenger vans, which will help with not having to put miles on individuals vehicles as well as reduce the number of vehicles we bring.

At the time that we have our final list of invitees, we will also publish our time Standards for the upcoming Cross Country season for the 2020 training trip so the runners have a goal to start working for during the summer training months.

We will be sending out more information when we get closer to the trip as well as when we post the final list.  If you know you will not be able to go and you have been invited, please let me know so we can take you off the list.

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

Girls Standard Times:
5K - 22:45 (2018 Cross Country Season)
2019 Track Season Times
800 - 2:40
Mile - 6:15
2 Mile - 13:30

Girls Invited:

Sarah Eichstadt
Ilsa Hoaglund
Julie Hedlund
Rebekah Weimholt
Akala Lowe
Lilah Gilyard
Erika Jenkins
Zoe Hoaglund

Boys Standard Times:
5K - 18:00 (2018 Cross Country Season)
2019 Track Season Times
800 - 2:08
Mile - 5:10
2 Mile - 11:00

Boys Invited:

Noah Christiansen
Reed Smith
Andre Kemboi Peyton Martinek Isaac Johnson Parents/Coaches Going: Denny Lauren Vicki Chrstiansen Rob Martinek Dave Jenkins Joan Weimholt (We may have room for more depending on the number of runners who are going with.)

Colorado Trip Dates

We have decide we are going to take another trip this coming summer and have finalized our dates for the 2019 Colorado Trip.  We are going to try the trip a month earlier and we will be leaving on Saturday, June 15th and we will be heading back on Friday, June 21st. This is a week earlier than we originally posted. We had to move a week earlier due to making sure we have the ability to use the same house for the girls, because of a scheduling conflict.

We are still working on our preliminary list of attendees, which we will have out in about a month.

Thanks and Have Fun!
Denny