Distance Running Clinic

Trinity School at River Ridge Cross Country Presents...

Distance Running Clinic 2010
Friday, July 9th 5:30-9:00PM

Where: at Trinity School at River Ridge – 601 River Ridge Parkway Eagan, MN, 55121
What: Free clinic for high school distance runners…also for HS running alumni (current college runners encouraged to attend!) and any HS coaches (Coaches – please complete your MSHSL Summer Coaching Waiver Form before attending the clinic!)

Schedule:
5:00PM – Doors Open
5:30PM – Registration (Event is Free!)
6:00PM – Introduction & Guest Speakers
7:00PM – Warm Up, Stretches and Drills
7:30PM – Running in Groups
8:30-9:00PM – Arrive Back at School for Social Time with Treats & Games

Featuring:
Missy Buttry Rock – while competing at Wartburg College (Waverly, IA) won 14 NCAA Division III Championship titles in Cross Country, Indoor & Outdoor Track & Field. Was twice a member of the U.S. World Cross Country team and 2004 U.S. Olympic Trials qualifier in the 5000m, where she placed 8th.

Dave Ricks – head Mens Cross Country and Track & Field coach at Carleton College (Northfield, MN). Was a NCAA Division III All-American in the decathlon at Union College (Schenectady, NY). Coach Ricks has been involved with collegiate running, as an athlete or coach, for the last 28 years.

Steve Leuer – 2-time Minnesota State Cross Country Class AA Champion (1994 & 1995) from Osseo and 5-time All-State performer between CC and Track & Field. Current head Boys and Girls Cross Country coach at Rogers High School. Finished his collegiate running career at Bemidji State, where he holds school records in the 1,500m and 3,000m.

Perry & Kari Bach – founders and owners of beloved local running store Run N Fun – with locations in St. Paul and Burnsville. Both are avid road racers and specialize in making matches between an athlete and their shoes.

Please contact Jesse Schoen (Trinity CC Coach) with any questions at 612.991.9529 or jesse.schoen@gmail.com.

Summer Running Tips

Hello,

Catherine DeMarais and I were trading some emails about summer running, but I thought the information could apply to everyone, so I wanted to post it here.

Summer training isn't something I want to force on anyone...you have to take ownership of your own goals and put in the time and effort to make them happen. Here are a few suggestions to get you there:

1) Some Warmup/Cooldown Miles - I know it can become habit to get start running right out the door in the summer, but by running a warmup mile or cooldown mile every other day, you can add a few more easy miles each week...and it's good for your legs.

2) Plan Your Running Schedule - Each week, take 10 minutes before the beginning of the next week (Saturday), sit down and figure out how many times you can run, on what days, and approximately how far you want to go on those days for the next week (Sunday through Saturday).

If you take the time to plan it out and make accommodations for other events you have planned, running is more likely to happen. Plus, if you figure out how far you should be going each run...it will help you to run far enough and to stay on track with your miles.

Here's an example: Next week I plan to run 4 days - 6 miles on Sunday, I won't have time to run on Monday, 4 miles on Tuesday, I work late on Wednesday so no running, 5 miles on Thursday, I am travelling out of town on Friday so no running, then 5 miles on Saturday morning. I should have 20 miles next week on this schedule, then when I throw in a warmup or cooldown mile or two some days, I will likely end up with 22-24 miles.

3) Develop A Routine - As much as you can, try to find some consistent days to always run. Maybe weekends are easier, so plan to run as often as possible on both Saturday and Sunday. Maybe you work until 8pm on Monday, but it works well to run right after work...get in the habit of always doing a run at that time.

4) Have A Minimum Amount - Believe me, any running is good, but this is base training...these miles get you in shape to handle a rigorous season. Try to stick with a plan where 30 minutes or 4 miles is the least amount of total running you would do in a day that you run. It can be easy to cut things short at times, but the more running that happens in the summer - the easier it will be later.

5) Run With Others - The biggest help in training can be finding a partner to share the experience. The best summer training I ever did in high school was when a good friend and I got together to run at the same time each night...we ended up running together for over 40 consecutive days at one point and we were definitely ready when the season started. Another person can help you to keep up the pace, make the time go by faster, and hold you accountable to run...even if it would be just once a week, and it doesn't necessarily have to be someone on the team.

If you have any questions with your off-season training, please let me know and I will try to help.

Thanks,
Jesse

Trinity 2010 CC Schedule

Here's the 2010 schedule for Trinity Cross Country:

Monday, August 16th - First Day of Cross Country Practice at Trinity School - 8:00am
Saturday, August 21st - Alumni, Family & Friends Run at Blackhawk Park in Eagan - 9:00am
Saturday, August 28th - Bike-n-Run Relay at UMore Park in Rosemount - 9:00am
Saturday, September 11th - Red Knight Invitational at Bassett Creek Park in Crystal - 9:00am
Thursday, September 16th - Private School Championships at St. Catherine's in St. Paul - 4:00pm
Saturday, September 25th - Milaca Mega Meet at Stones Throw Golf Course in Milaca - 10:00am
Thursday, September 30th - Blaze Invitational at Nicollet Junior High School in Burnsville - 4:00pm
Tuesday, October 5th - Trinity Invitational at Dakota County Fairgrounds in Farmington - 4:30pm
Tuesday, October 12th - MCAA Conference Meet at Bassett Creek Park in Crystal - 4:00pm
Saturday, October 16th - Boys-vs-Girls Race at Lebanon Hills Regional Park in Eagan - 9:00am
Thursday, October 28th - Section 4A Meet at Battle Creek Park in St. Paul - 4:00pm
Saturday, November 6th - State Meet at St. Olaf College in Northfield - 10:00am

Here are key changes:
- We will not be participating in the Nokomis Invitational this season.
- We have opted out of the Willmar Invitational and into the Blaze Invitational.
- We have replaced the Blaine Invitational with a home meet (Trinity Invitational).

Summer Running Schedule

Hello,

I hope you are enjoying the end of class...and I hope oral exams are going well.

Here are the summer running dates scheduled:

**Summer Practice Sessions**
All summer running sessions are optional, they are on Tuesdays and Thursdays and they will normally run from 7:00-8:30pm. Bring your friends! The invitation to run is for any Trinity students, alumni and friends of CC team members.
Tuesday, June 15th - at former Trinity School Site (now Evergreen Community Church on Old Shakopee Road and East 88th Street, Bloomington, MN)
Thursday, June 17th - at Lebanon Hills Regional Park - Jensen Lake entrance (4601 120th St W, Apple Valley, MN)
Tuesday, June 22nd - at Minnehaha Falls - meet at the parking ticket meter (4801 Minnehaha Avenue Minneapolis, MN)
Thursday, June 24th - at Battle Creek Regional Park - meet by aquatic center (2401 Upper Afton Road, Newport, MN)
Tuesday, June 29th - at Trinity School (601 River Ridge Parkway, Eagan, MN)
Thursday, July 1st - no practice - Enjoy the long 4th of July weekend!
**Tuesday, July 6th - at former Trinity School Site (now Evergreen Community Church on Old Shakopee Road and East 88th Street, Bloomington, MN)
Thursday, July 8th - **CANCELLED for Alex Maslow wake at Trinity*** - was to be at Minnehaha Falls
++Friday, July 9th - Distance Running Clinic at Trinity School (601 River Ridge Parkway, Eagan, MN) - registration is at 5:30pm, 6-9pm. This is a free event for current runners, potential runners, distance running alumni and coaches!
Tuesday, July 13th - at Lebanon Hills Regional Park - Jensen Lake entrance (4601 120th St W, Apple Valley, MN)
Thursday, July 15th - at Como Lake - meet by the Lakeside Pavilion (1360 North Lexington Parkway, St Paul, MN)
Tuesday, July 20th - at Trinity School (601 River Ridge Parkway, Eagan, MN)
Thursday, July 22nd - at former Trinity School Site (now Evergreen Community Church on Old Shakopee Road and East 88th Street, Bloomington, MN)
Tuesday, July 27th - at Minnehaha Falls - meet at the parking ticket meter (4801 Minnehaha Avenue Minneapolis, MN)
Thursday, July 29th - at Lebanon Hills Regional Park - Jensen Lake entrance (4601 120th St W, Apple Valley, MN)
**Tuesday, August 3rd - at Battle Creek Regional Park - meet by aquatic center (2401 Upper Afton Road, Newport, MN)
++Wednesday, August 4th - Como Park Relays - St. Paul, MN - 2-person, 8 x 1000m relay teams - event starts at 6:30pm - Cost is either $2 or $3 depending on age. More information can be found here:
http://www.runmdra.org/index.php/mdra-races/7-races/39-como-relay
**Thursday, August 5th - at former Trinity School Site (now Evergreen Community Church on Old Shakopee Road and East 88th Street, Bloomington, MN)
**Tuesday, August 10th - at Trinity School (601 River Ridge Parkway, Eagan, MN)
**Thursday, August 12th - at Minnehaha Falls - meet at the parking ticket meter (4801 Minnehaha Avenue Minneapolis, MN)
Monday, August 16th - Official High School Practice Begins - 8:00am at Trinity School (601 River Ridge Parkway, Eagan, MN)
-
** - denotes Summer Running Sessions that are led as Captains Practices.
++ - denotes Special Events that we hope CC members will participate in over the summer.

Minnesota High School League rules prohibit coaching of students from July 1st-7th and also from August 1st until official school season practices start on August 16th.

Here's a link to the Summer Training Mileage sheet if you want some help figuring up how many miles to run to reach your summer goals:
http://spreadsheets.google.com/ccc?key=0Ah2tyhlLvMYidGNRWTFCeEM1UTREZW5qRThJN3d6WGc&hl=en

Also, don't forget to count your cross-training activity as miles. Here's the conversion chart:
Cross Training Mileage Conversions-
4 miles biking = 1 mile running
2 miles rollerblading = 1 mile running
1/4 mile swimming = 1 mile running
10 minutes pool running = 1 mile running
2 miles on an elliptical machine = 1 mile running

If you are a Trinity CC runner, I hope to see plenty of you throughout the summer!

Please let me know if you have any questions.

Thanks,
Jesse

Trinity Runners in College

Here's the list of Trinity School at River Ridge distance runners that have been (...or plan to be) involved with cross country running at the collegiate level:

Ian Johnson - Claremont Mudd Scripps - Claremont, California (2005)
Hannah Gross - Benedictine College - Atchison, Kansas (2005-2008)
Michael Brubaker - Benedictine College - Atchison, Kansas (2007-2010)
Luke Gross - Benedictine College - Atchison, Kansas (2009-current)
Katie Leighton - Franciscan University - Steubenville, Ohio (2009-current)
Andrew Zyla - College of St. Scholastica - Duluth, Minnesota (2009-current)
Patrick Earhart - Benedictine College - Atchison, Kansas (2010-current)