Hello,
When we wrapped up with Cross Country in the fall, we spoke of a Trinity CC team Christmas Party. We wanted to avoid the busy time around Christmas with family and travelling, but still meet as a team if possible...I think we have something worked out. Here are the details:
What: Trinity CC Christmas Party
Where: The Sommer Residence - 2161 County Road B West Roseville, MN
Date: Monday, January 5th of Project Week
Who: All Trinity 2008 CC Runners
Time: Students may arrive at 5:30pm, food will be served at 6pm and the event will end around 9pm
What To Bring: One White Elephant Gift - to re-gift something is preferred, but if you buy something, please spend no more than $5
There will be food, games and fun! The only thing we ask is that you RSVP by email to both Kim (pigeonpostusa@yahoo.com) and I (jesse.schoen@gmail.com) to let us know if you can make it so we can plan for food and also to be sure enough runners can attend.
Please let me know if you have any questions.
Thanks,
Jesse
Trinity Cross Country
Monday, December 29, 2008
Winter Training
Now that we are past Christmas and inching closer to the new year, I thought I would post some information on training through the winter.
This may apply whether you are planning to run in Track & Field this spring, starting early preparation for Cross Country next fall or just want to stay in shape while it's cold outside.
Twelve Tips for Winter Running:
1 - Dress warm or you will want to end the run early.
2 - Make plans to run with someone at least once a week. The theory is that 4 legs go farther than 2 legs. Winter is the hardest time to get out the door, but it's easier if you aren't the only one.
3 - When you go out into the cold, make it worthwhile…go a mile or two longer than you would if it were summer. Then you can go out less.
4 - Pre-register for a winter road race. It will give you something to plan for and keep you running between now and the race.
5 - Don't be afraid to push your limits for long runs - an endurance base is essential for even 800m and 1600m runners.
6 - Consider continuous running in the off-season of 90 minutes or more at times to experiment with the effects.
7 - In the winter, I suggest out-and-back runs. Pick a point several miles away run easy to that point and concentrate on running fast on the way back.
8 - Run into the wind in the first half of the run so the wind will be at your back at the end, especially on these out-and-back runs.
9 - Concentrate on running form to improve running economy:
…relax your shoulders, let them fall away from your ears and neck
…cup your hands like you are holding a butterfly
…your arms should be the only thing of your upper-body moving, everything else is energy wasted
…don't pump your arms (until the finish), let them swing naturally
10 - Forget your watch once in awhile - go off of how you feel.
11 - Forget the mileage once in awhile - make a decision to run for 60 minutes and then let how good you feel determine the distance.
12 - Read a running book to stay motivated - My favorites are: Once a Runner, The Loneliness of the Long-Distance Runner and Staying the Course.
Quotes that exemplify off-season training:
"If you want to become the best runner you can be, start now. Don't spend the rest of your life wondering if you can do it." - Priscilla Welsch
"Running is a lot like life. Only 10% of it is exciting. 90% of it is slog and drudge." - Dave Bedford
…but the work put in on the 90% can make the 10% worthwhile.
"A goal without a plan is a wish." - Antoine de Saint-Exupery
What is your goal? What is your plan to achieve that goal?
"Are you the chicken or the pig in the ham & egg omelet? The chicken was involved, but the pig was committed." - Scott Christensen, Stillwater Head XC Coach
How committed are you to winter running and being at your best for track this spring?
Here's a link to some winter training plans and sample workouts:
http://spreadsheets.google.com/ccc?key=pSg3vrrlcPjWh138FA_AyAA
Let me know if you have any questions on the information or need any help getting started.
I hope the Christmas season is treating you all well.
-Jesse
This may apply whether you are planning to run in Track & Field this spring, starting early preparation for Cross Country next fall or just want to stay in shape while it's cold outside.
Twelve Tips for Winter Running:
1 - Dress warm or you will want to end the run early.
2 - Make plans to run with someone at least once a week. The theory is that 4 legs go farther than 2 legs. Winter is the hardest time to get out the door, but it's easier if you aren't the only one.
3 - When you go out into the cold, make it worthwhile…go a mile or two longer than you would if it were summer. Then you can go out less.
4 - Pre-register for a winter road race. It will give you something to plan for and keep you running between now and the race.
5 - Don't be afraid to push your limits for long runs - an endurance base is essential for even 800m and 1600m runners.
6 - Consider continuous running in the off-season of 90 minutes or more at times to experiment with the effects.
7 - In the winter, I suggest out-and-back runs. Pick a point several miles away run easy to that point and concentrate on running fast on the way back.
8 - Run into the wind in the first half of the run so the wind will be at your back at the end, especially on these out-and-back runs.
9 - Concentrate on running form to improve running economy:
…relax your shoulders, let them fall away from your ears and neck
…cup your hands like you are holding a butterfly
…your arms should be the only thing of your upper-body moving, everything else is energy wasted
…don't pump your arms (until the finish), let them swing naturally
10 - Forget your watch once in awhile - go off of how you feel.
11 - Forget the mileage once in awhile - make a decision to run for 60 minutes and then let how good you feel determine the distance.
12 - Read a running book to stay motivated - My favorites are: Once a Runner, The Loneliness of the Long-Distance Runner and Staying the Course.
Quotes that exemplify off-season training:
"If you want to become the best runner you can be, start now. Don't spend the rest of your life wondering if you can do it." - Priscilla Welsch
"Running is a lot like life. Only 10% of it is exciting. 90% of it is slog and drudge." - Dave Bedford
…but the work put in on the 90% can make the 10% worthwhile.
"A goal without a plan is a wish." - Antoine de Saint-Exupery
What is your goal? What is your plan to achieve that goal?
"Are you the chicken or the pig in the ham & egg omelet? The chicken was involved, but the pig was committed." - Scott Christensen, Stillwater Head XC Coach
How committed are you to winter running and being at your best for track this spring?
Here's a link to some winter training plans and sample workouts:
http://spreadsheets.google.com/ccc?key=pSg3vrrlcPjWh138FA_AyAA
Let me know if you have any questions on the information or need any help getting started.
I hope the Christmas season is treating you all well.
-Jesse
Tuesday, December 23, 2008
2008 Season Wrap-Up
Hello,
This post is long overdue, but I wanted to be sure and mention a few things...even if it is late.
Trinity Cross Country had plenty to be proud of in 2008. The Boys team lost 7 of the 10 runners from the 2007 season, yet managed to improve on their Section meet finish and regain the MCAA Conference title. The Girls team was the best in school history, shattering numerous records and finishing 7th at the Section meet.
Both teams made great steps toward an even better 2009 Cross Country season.
I wanted to highlight the team awards given at our Trinity CC banquet, because they were well-deserved and athletes and coaches voted for them. Here they are:
Thanks to the parents and families of the cross country runners for hosting events, filling transportation needs, timing at meets and for your support throughout the season. We couldn't have had the success we did without you every step of the way.
This post is long overdue, but I wanted to be sure and mention a few things...even if it is late.
Trinity Cross Country had plenty to be proud of in 2008. The Boys team lost 7 of the 10 runners from the 2007 season, yet managed to improve on their Section meet finish and regain the MCAA Conference title. The Girls team was the best in school history, shattering numerous records and finishing 7th at the Section meet.
Both teams made great steps toward an even better 2009 Cross Country season.
I wanted to highlight the team awards given at our Trinity CC banquet, because they were well-deserved and athletes and coaches voted for them. Here they are:
Most Valuable - Boys: Luke Gross
Most Dedicated - Boys: Cody Sommer
Most Improved - Boys: Jonathon Valentas
Spirit Award - Boys: JonElliott Brubaker
Most Valuable - Girls: Sarah Ennis
Most Dedicated - Girls: Rebecca Driessen
Most Improved - Girls: Maria Stephenson
Spirit Award - Girls: Carmen Quinlivan
Thanks to the parents and families of the cross country runners for hosting events, filling transportation needs, timing at meets and for your support throughout the season. We couldn't have had the success we did without you every step of the way.
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