Trinity CC - Practice Week One

Hello,

Trinity CC practice is less than a week away! I hope you are getting excited for the season to start!

We try to move practice around a little while we can before school starts for some variety. Sorry for any inconvenience.

Here's the Week One Schedule:
Monday, August 17th – at Trinity School (601 River Ridge Parkway, Eagan, MN) from 8-10am.
Tuesday, August 18th – at old Trinity School site, now Evergreen Community Church (on Old Shakopee Road and East 88th Street, Bloomington, MN) from 8-10am.
Wednesday, August 19th – at Trinity School (601 River Ridge Parkway, Eagan, MN) from 8-10am.
Thursday, August 20th – at Lebanon Hills Regional Park - Jensen Lake entrance (4601 120th St W, Apple Valley, MN) from 8-10am.
Friday, August 21st – at Dodge Nature Center (365 Marie Ave W, West St Paul, MN) from 8-10am.
Saturday, August 22nd – Alumni, Family & Friends Run at Blackhawk Park (1629 Murphy Parkway, Eagan, MN) - races start at 9am, runners should arrive no later than 8:30am.

Please let me know if you have any questions.

Thanks,
Jesse

Summer sessions and bad weather

Hello,

I wanted to submit a post about Trinity CC Summer Sessions and the stance on bad weather.

A coach (most likely me) will always show up to the official run site planned. If there is lightning and thunder or severe thunderstorms/tornado activity going on or planned in the near future, we will not run. Otherwise, I am always planning to continue to run in the rain.

Summer sessions are entirely optional and if you don't want to risk getting caught in a downpour, I understand...but some people love that part of running, so I don't want to turn anyone away that wants to run as long as it is safe.

If you ever have questions about this, feel free to give me a call.

Thanks,
Jesse

Summer Practice Schedule

Hello,

I hope summer vacation is treating you all well.

Here are the summer practice dates scheduled:
**Summer Practice Sessions**
All summer practice sessions are optional, they are always on Tuesdays and Thursdays and they will normally run from 7:00-8:30pm. Even non-CC Trinity students are encouraged to attend.
Tuesday, June 16th - Old Trinity School Site - run at Bass Ponds - Bloomington, MN
Thursday, June 18th - Lebanon Hills Regional Park - Eagan, MN - Jensen Lake entrance
Tuesday, June 23rd - Minnehaha Falls Park Area - Minneapolis, MN - meet at falls area
Thursday, June 25th - Battle Creek Regional Park - St. Paul, MN - meet by aquatic center
Tuesday, June 30th - Trinity School - run from parking lot - Eagan, MN
Thursday, July 2nd - no practice - Enjoy the long 4th of July weekend!
Tuesday, July 7th - Old Trinity School Site - run at Bass Ponds - Bloomington, MN
Thursday, July 9th - Lebanon Hills Regional Park - Eagan, MN - Jensen Lake entrance
Saturday, July 11th - Road Race - Challenge Diabetes 5k - Como Lake - St. Paul, MN
Tuesday, July 14th - Minnehaha Falls Park Area - Minneapolis, MN - meet at falls area
Thursday, July 16th - Battle Creek Regional Park - St. Paul, MN - meet by aquatic center
Tuesday, July 21st - Trinity School - run from parking lot - Eagan, MN
Thursday, July 23rd - Old Trinity School Site - run at Bass Ponds - Bloomington, MN
Saturday, July 25th - Road Race - Heart of Summer 5k/10k - Lake Nokomis - Minneapolis, MN
Tuesday, July 28th - Lebanon Hills Regional Park - Eagan, MN - Jensen Lake entrance
Thursday, July 30th - Minnehaha Falls Park Area - Minneapolis, MN - meet at falls area
-
**Start of Captains Practices**
Tuesday, August 4th - Battle Creek Regional Park - St. Paul, MN - meet by aquatic center
Thursday, August 6th - Old Trinity School Site - run at Bass Ponds - Bloomington, MN
Saturday, August 8th - Road Race - Run with the Celts 5k - Harriet Island - St. Paul, MN
Tuesday, August 11th - Lebanon Hills Regional Park - Eagan, MN - Jensen Lake entrance
Thursday, August 13th - Minnehaha Falls Park Area - Minneapolis, MN - meet at falls area
-
**Start of Official High School Practices**
Monday, August 17th - practice begins

There are 3 Road Races listed - Challenge Diabetes 5k, Heart of Summer 5k/10k and Run With the Celts 5k - these are optional events, but it would be a good way to get a decent run in with teammates and gauge your fitness level.

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/pub?key=rkOCjhQweaIq1XBxndeNucw&single=true&gid=0&output=html

Let me know if you have any questions.

Thanks,
Jesse

Trinity 2009 CC Schedule

Here's the schedule for the 2009 season:

Monday, August 17th - First Day of Cross Country Practice
Saturday, August 22nd - Alumni, Family & Friends Run - 9:00am - Blackhawk Park in Eagan, MN
Thursday, September 3rd - Nokomis Invitational - 4:00pm - Lake Nokomis in South Minneapolis, MN
Saturday, September 12th - Red Knight Invitational - 9:00am - Bassett Creek Park in Crystal, MN
Thursday, September 17th - Private School Championships - 4:00pm - St. Catherine's in St. Paul, MN
Saturday, September 26th - Milaca Mega Meet - 10:00am - Stones Throw Golf Course in Milaca, MN
Saturday, October 3rd - Willmar Invitational - 1:00pm - Eagle Creek Golf Course in Willmar, MN
Thursday, October 8th - Blaine Invitational - 4:00pm - Majestic Oaks Golf Course in Blaine, MN
Tuesday, October 13th - MCAA Conference Meet - 4:00pm - Bassett Creek Park in Crystal, MN
Monday, October 19th - Boys vs Girls Race - 4:30pm - Lebanon Hills Regional Park in Eagan, MN
Thursday, October 29th - Section 4A Meet - 4:00pm - Battle Creek Regional Park in St. Paul, MN
Saturday, November 7th - State Meet - 10:00am - St. Olaf College in Northfield, MN

Unfortunately, the Farmington Invitational is cancelled for the 2009 season.

Also, Meadow Creek Christian is the host of the MCAA Conference Meet this year and the location has changed to Bassett Creek Park.

Trinity CC Christmas Party

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

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

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:

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.