Summer Training

Good Evening,
Well, this is quite the Spring that we are dealing with, and even though Spring Sports/Activities have been cancelled, we are not allowed to start an practices or Captain's practices until June 1st, for now (may change depending on what the Governor says and then the State High School League).

However, we would like those that are able to start getting in some easy miles to prep themselves for the summer months.  None of this is mandatory, and in no way am I forcing anyone to do this, just going to give out some suggested workouts to help everyone.

With this, we have created a team page on a website an app called Running 2 Win that will allow us to be in touch with each other despite not being able to see each other.  On this site, runners will be able to see some ideas for workouts as well as be able to post the workouts they have done themselves so they, as well as we as coaches, can see how they are doing and make any suggestions, especially if they are struggling.  We are going to test it in May and if it seems to work well then we will continue it through the summer, especially if we are not able to work with the runners until July, which is a possibility.

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.

In the end though, it all comes down to each individual and what their goals are for the summer as well as for the season.  We will put more out there, do some virtual time trials to change things up and give prizes for the winners, as well as have gifts for those that reach mileage goals by the end of August, which the Captains and I are working on to come up with the gifts as well as the mileage goals.

Any questions, please let me know,
Thanks
Denny

One other thing of note, in order to get to the teams page once they are approved, just click on Menu in the top right and click on Teams/Groups and then click on Coon Rapids CC. Any questions, let me know,

Personal Property Pick Up

Below is a message that many of you have read already, but we as coaches were asked to send it out as well, mainly for those that may need to get things out of your locker in the locker rooms. Thanks and I hope all the best for all of you!! Denny

Coon Rapids High School Families,

To be ready for distance learning on March 30, we are asking students and families to pick up personal items at school tomorrow Wednesday, March 25th.  Students will be allowed to enter the building through the new main entryway to gather their materials (personal property in school and athletic lockers, musical instruments, etc.) and then immediately exit the building. Staff will be present to help ensure social distancing recommendations are followed and to assist in gathering belongings as efficiently as possible. If you already have what you need, please do not come to school.  See specific pick up schedules below.

The pickup schedule has been created to:

• Minimize the number of people in and near the building at one time
• During pick up, we ask students and families to:

• Keep at least six feet of distance between them and others during the pickup process and stay home if sick. 
• Move quickly and efficiently to pick up what they need. This is not a time to socialize with friends. We ask parents to remind their children of this before they come to school.
• Only pick up what is essential for learning in the coming weeks. We continue to work from the assumption that school will resume sometime this spring. If it doesn’t, there will be another opportunity for families to pick up other materials at a later date.

Coon Rapids High School Pick Up Schedule

8:30 am - 9:45 am Student last names beginning with A-E

9:45 am - 11:00 am Student last names beginning with F-J

11:00 am - 12:15 pm Student last names beginning with K-O

12:15 pm - 1:30 pm Student last names beginning with P-T

1:30 pm - 3:00 pm Student last names beginning with U-Z

Lastly, we hope that this message finds you and your family well.  We know how quickly all of our lives have changed and how difficult this is for our students, parents/guardians, staff and community. We did not anticipate the school year having this challenge, and as our staff plans this week, we will be communicating ways for us to work together to support academic as well as emotional needs for our students.

Know that we miss seeing our students at school, but we will embrace this challenge as CR|ONE TEAM and support each other through it.  Above all, please be safe and take care. If you have any questions, do not hesitate to reach out- we are here to help.

Go Cardinals!

CRHS Administrative Team and Staff

Uniform Turn In

Good Morning,
We will be doing our end of season uniform turn in on Monday, Nov. 4th after school.  Please make sure that all uniforms are clean and Boy's make sure they have their team bag as well.  If there are any questions, please let me know,
Thanks
Denny

2019 Banquet Information

2019 Cross Country Running Banquet

The season is coming to an end it is time to look back on the accomplishments of the 2019 edition of the Coon Rapids Boys and Girls Cross Country teams. 

This year, our banquet will be on Thursday, Nov. 7, 2019 starting at 6:00 at the CRHS Cafeteria.  This will be a Pot Luck affair with each grade of athletes bringing the following:

10 Seniors: Salads

8 Juniors: Beverages

14 Sophomores: Entrees

9 Freshmen & Under:  Desserts

Please note that there are 41 members of the team, plus four coaches, as well as family members of these athletes that will be attending, so please bring accordingly.  All plates, silverware, napkins, and cups will be supplied.

This will be a night in which we will be handing out all team awards and such, so we do appreciate you being a part of this event to celebrate the accomplishments of the athletes and the team.

We are also wanting this to be a more formal affair for the athletes.

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

Section 5AA Results

Congratulations to all of the runners today as we had our best overall meet of the season at the Section 5AA Meet.  As our season came to an end, we as coaches are proud to see the work put in during the season come to a high point.  Of the 36 runners that finished today, 20 of them ran all time Personal Records while another 11 ran Seasonal Records for themselves!!

The Boy's Varsity led the way for the program as they finished in a solid 4th place overall with Noah Christiansen, 23rd as the first Cardinal to finish.  Our top 5 boys finished 31 seconds apart and all 7 Varsity boys finished under 18 minutes for the 2nd year in a row.  The Boy's JV had a solid race finishing in 10th place overall led by Aaron Casey who was 37th out of 446 runners!!  The Girl's Varsity continued to fight and improve and moved up to 13th as a team with Ilsa Hoaglund leading the way running an all time best time and finishing in 46th place.  The Girls JV got the honor to be the last race on the season for the Cardinals and with all 3 girls running season PR's to help end the season on a high note!  Congrats to all of the runners on a positive season!

Thanks for all of the support from everyone today and on the season!
Denny

Section Info and Line Up

Below is a link to the information for Thursday's Section 5AA Meet at Anoka High School.  This will be the last meet for most of the team, but also the opportunity to qualify for the State Meet at St. Olaf on Saturday, Nov. 2nd.

Section Information - PLEASE READ

Those that qualify for the State Meet will be the 1st and 2nd place teams, as well as the 8 fastest runners that are not on those two teams.  The weather is looking like temp wise will be perfect for fast times, hard to say if it will stay dry or not though.

Here is the line up for Thursday's Section 5AA Meet.  Also, we are needing one person (or two to split the races) to help with crowd control during the race.  We would like to have one for the Girls race, and one for the Boys race, but if we only have one that will be fine as well.  Let me know if you would like to help.
Thanks
Denny

Section 5AA Meet
Thursday, Oct 24th, 2019
Bus Leaves at 1:45pm from Front of High School
Varsity/JV - 5K
Girls
Varsity - 3:15		JV - 5:05
Ilsa Hoaglund		Tara Treml
Sarah Eichstadt		Kendall Martinek
Zoe Hoaglund		Keria Dickens
Eliana Cocciarella		?Julie Hedlund
Akala Lowe
Rebekah Weimholt
Sydeny Vossen
Boys
Varsity - 3:55		JV - 4:30
Noah Christiansen		AJ Powley
Andre Kemboi		Nico Tweedy
Reed Smith		Ben Hesli
Michael Smith		Caine Novak
Josh Thoen		Dennis Long
Peyton Martinek		Colin McCullough
Isaac Johnson		Alec Mochinski
		Caleb Chesser
		Tyler Stephens
		Mark Danek
		Ricky Petroff
		Florentin Julien
		Eli Christiansen
		Alex Beck
		Ben Jorgenson
		Jennings Jurmu
		Nolan Hazelwood
		Nico Cocciarella
		Jiahong Sun
		Ryan Powley
		Aaron Casey
		Joey Dunn

ABC 3K and Practice for MEA

Here are the start times for tomorrow’s 3K at Greenhaven Golf Course in Anoka:
Girls at 4:00
Boys at 4:20ish
This is a laid back run, not a meet that we are counting towards anything. There will be no results or awards and we will be using this as a workout to work on things for next week.

Also, here are the times and locations for practices for the rest of the week since we do not have school on Thursday and Friday.

Thursday: Bus leaves the high school at 9:00, heading to Anoka High School for workout. We will not be doing the JK5K this year, just a workout.

Friday: 10:00am at the high school

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