Trinity CC - Practice Week Eleven

Hello,

It's Section Meet Week and the Tri-hawk runners have put in the time and effort to make the most of our next big meet. We are prepared and are looking forward to the races on Thursday!

Here's the Week Eleven Schedule:
Monday, October 26th - at Trinity School (601 River Ridge Parkway Eagan, MN) from 3:30-5:00pm.
Tuesday, October 27th - at Trinity School from 3:30-5:00pm - followed by a CC team spaghetti supper at Driessens from 5:30-7:00pm.
Wednesday, October 28th - Run On Your Own - option to meet before school and run with teammates at 7:00am.
Thursday, October 29th - Section 4A Meet at Battle Creek Regional Park (2401 Upper Afton Road Maplewood, MN) at 4:00pm.
Friday, October 30th - at Trinity School from 3:30-5:00pm.
Saturday, October 31st - To Be Determined - following the results of the Section Meet.

Let me know if you have any questions.

Thanks,
Jesse

Trinity Boys vs Girls Race Results

We had a beautiful fall day to enjoy the trees and trails at Lebanon Hills Regional Park.

The girls raced over 3200m, while the boys covered 3800m. Both groups performed very well on a challenging course with pride on the line.

Here are the results:

Team Scores:
1st - Boys - 26 (3, 4, 5, 6, 8)
2nd - Girls - 29 (1, 2, 7, 9, 10)

Individual Results:
1 - Lotus Schifsky - 12:48 - Girls (6:24 pace)
2 - Linnea Bellomo - 12:57 - Girls (6:28 pace)
3 - Cody Sommer - 13:22 - Boys (5:39 pace)
4 - Patrick Earhart - 13:28 - Boys (5:42 pace)
5 - JonElliott Brubaker - 13:31 - Boys (5:43 pace)
6 - Charlie Leighton - 13:34 - Boys (5:44 pace)
7 - Lucy Leighton - 13:56 - Girls (6:58 pace)
8 - Jonathon Valentas - 14:13 - Boys (6:01 pace)
9 - Carmen Quinlivan - 14:17 - Girls (7:08 pace)
10 - Catherine DeMarais - 14:30 - Girls (7:15 pace)
11 - Karl Brummer - 14:36 - Boys (6:11 pace)
12 - Joe Hrbacek - 14:41 - Boys (6:13 pace)
13 - Chris Johnson - 14:53 - Boys (6:17 pace)
14 - Sydney Kloster - 16:20 - Girls (8:10 pace)
15 - John Michael Berns - 16:22 - Boys (6:56 pace)
16 - Jeremy Troedson - 16:47 - Boys (7:06 pace)
17 - Rob Kranz - 23:22 - Boys (9:53 pace)

Course Records:
12:19 - Sarah Ennis (2008) - 3200m
12:38 - Luke Gross (2008) - 3800m

Trinity Boys vs Girls Race

Race: Trinity Boys vs Girls Intrasquad Race
Date: Monday, October 19th
Place: Lebanon Hills Regional Park - Jensen Lake entrance on Pilot Knob Road, between Cliff Road and McAndews Road (4601 120th Street West Apple Valley, MN)
Time: Runners will leave for Lebanon Hills from school at 3:15pm. The intrasquad race will begin at 4:30pm. Runners will cooldown following the race and treats will be provided. The entire event will conclude by 5:30pm. Please pickup students at Lebanon Hills Regional Park.
Drivers: BJ Kranz, Margaret Berns, Kim Kelly-Sommer, Jesse Schoen and various students.
Directions: From Trinity School - take 494 West to 35E South - 35E South to Pilot Knob Road going south - take Pilot Knob Road for about 4 miles and turn left into Lebanon Hills - Jensen Lake entrance.

Race Distances:
Boys: 3800m
Girls: 3200m

Format:
Both boys and girls Trinity teams will race the same course, the girls will start 600m ahead of the boys on the course path...both teams will start at the same time and finish at the same location.

Boys and girls runners of equal ability should finish at approximately the same time over these distances. We will score the meet as normal and determine a Trinity team champion.

Schedule:
3:15pm - Leave Trinity School
3:50pm - Runners will arrive at Lebanon Hills
4:00pm - Runners will warmup and check out the course
4:20pm - We will call Boys and Girls teams to their starting lines
4:30pm - Start the Intrasquad Race
5:00pm - Runners will cooldown
5:15pm - Announce team scores and serve treats

Trinity CC - Practice Week Ten

Hello,

We had excellent weather and an outstanding performance at the MCAA Conference Meet last week! Week Ten is our down week for racing, with just the Boys vs Girls intrasquad race on Monday...a final tune-up as we get ready for Sections next week.

Here's the Week Ten Schedule:
Monday, October 19th - Boys vs Girls Race at Lebanon Hills Regional Park - Jensen Lake entrance (4601 120th St W Apple Valley, MN) from 3:30-5:30pm. The race starts at 4:30pm.
Tuesday, October 20th - at Trinity School (601 River Ridge Parkway Eagan, MN) from 3:30-5:30pm.
Wednesday, October 21st - Run On Your Own - option to meet before school at 7:00am and run with teammates.
Thursday, October 22nd - at Trinity School from 3:30-5:30pm.
Friday, October 23rd - at Trinity School from 3:30-5:00pm.
Saturday, October 24th - at Minnehaha Falls (4801 Minnehaha Avenue Minneapolis, MN) - meet at the parking ticket meter by the falls - from 9:00-10:00am.

Please let me know if you have any questions.

Thanks,
Jesse

MCAA Conference Meet Results

We were blessed with some much improved weather for the conference meet today...and our runners responded well with some gutsy performances!

Here are the Trinity CC results from the MCAA Conference Meet:

Girls Results-
Trinity Team Time: 1:32:09.6 - 3rd place of 7 teams (4 complete teams)
Range: 3:05.9
16:47.4 PR - Lotus Schifsky (6:44, 6:30, 3:33) - 3rd - All-Conference
18:14.7 - Linnea Bellomo (7:00, 7:11, 4:03) - 15th
18:40.5 - Katie Stephenson (7:34, 7:13, 3:53) - 17th
18:58.1 - Lucy Leighton (7:49, 7:24, 3:45) - 19th
19:53.6 - Catherine DeMarais (7:49, 7:50, 4:14) - 22nd
20:14.1 - Carmen Quinlivan (7:49, 7:53, 4:32) - 25th
22:03.6 PR - Sydney Kloster (8:35, 8:36, 4:52) - 28th
(30 total Girls Varsity & JV runners)

Boys Results-
Trinity Team Time: 1:31:09.0 (season best) - 1st place of 7th teams (5 complete teams)
Range: 1:17.9
17:35.3 PR - Patrick Earhart (5:16, 5:48, 5:51, :40) - 2nd - All-Conference
17:56.5 PR - Charlie Leighton (5:27, 6:04, 5:44, :41) - 3rd - All-Conference
18:11.5 SB - Cody Sommer (5:26, 6:14, 5:50, :41) - 6th - All-Conference
18:32.5 - JonElliott Brubaker (5:31, 6:16, 6:03, :42) - 7th - All-Conference
18:53.2 PR - Jonathon Valentas (5:43, 6:32, 5:55, :43) - 10th - Honorable Mention All-Conference
20:13.6 PR - Joe Hrbacek (6:12, 6:42, 6:32, :47) - 17th
20:17.4 PR - Chris Johnson (6:17, 6:54, 6:19, :47) - 20th
20:21.6 PR - Jacob Bellomo (6:20, 6:50, 6:24, :47) - 21st
20:47.5 PR - Karl Brummer (6:22, 7:10, 6:27, :48) - 26th
21:31.7 PR - John Michael Berns (6:30, 7:19, 6:52, :50) - 30th
23:31.9 - Jeremy Troedson (6:58, 8:20, 7:17, :56) - 38th
29:24.3 PR - Rob Kranz (8:52, 9:42, 9:36, 1:14) - 46th
(47 total Boys Varsity & JV runners)

PR = Personal Record
SB = Season Best

Six Characteristics of a Champion Runner

Six Characteristics of a Champion Runner-

1) Confidence - a realistic faith in one's abilities that resists irrational doubts and fears.
- If you lack confidence, you'll be susceptible to underestimating your abilities.
- If you have too much confidence, you'll have an inflated sense of your abilities.

2) Optimism - a general expectation that things will go your way.
A tendency to expect success regardless of your abilities or external circumstances.

3) Focus - the ability to concentrate your attention on the sensory input and information that matters and to ignore everything else.

4) Resilience - having the ability to cope with adversity.
Every runner encounters setbacks. Champion runners are able to minimize the effects of setbacks by not dwelling on them and by having ready practical strategies for dealing with them as they arise.

5) Motivation - the direction and intensity of one's effort.
The desire to run…and the desire to run well.
- Focus on the motivation of team camaraderie. Racing and giving your best effort to represent excellence for the team and school.

6) Discipline - the ability to stick to a plan regardless of internal and external challenges.
-

The most important psychological fact of racing = racing isn’t especially fun. Racing is hard.

How tough can it be to give your best effort in a Cross Country race?

…from Matt Fitzgerald in The Cutting-Edge Runner:
‘Most races inflict heavy doses of physical pain and emotional suffering. It's a unique kind of misery, sort of like a very slow drowning or a very rapid starvation. The muscles plead for oxygen and glucose. At the same time, they feel as if they are being eaten by acid. It seems your blood is slowly being replaced with tap water. The kicker is that this form of torture is utterly voluntary, hence ridiculous, and so the whole thing is essentially a mind game. You can stop (or slow down) at any time, but of course, the shame of stopping or slowing down is even worse than the agony of continuing.’

The Ultimate Adversity of Running = To Endure Pain and Suffering

How much pain are you willing to endure for a few minutes to achieve the result you desire?

Believing you can accomplish something makes it possible.

MCAA Conference Meet

Here are the details for the MCAA Conference Meet:

Race: MCAA Conference Meet
Date: Tuesday, October 13th
Place: Bassett Creek Park in Crystal, MN (32nd Avenue North and Yates Avenue North)
Time: Trinity runners will be leaving immediately following school (3:15pm). Our first race is at 4:30pm.
Drivers: Dikka Brummer, Kim Kelly-Sommer, Theresa Gross and Jeremy Troedson
Directions: Take Highway 100 North from Bloomington to Crystal, take the 36th Avenue North exit (not West 36th Street) and go left (west), go 1/4 mile to Xenia Avenue and take a left (south) and go three blocks to the park.

Race Distances:
Boys Varsity and JV: 5000m
Girls Varsity and JV: 4000m

Race Schedule:
Girls Varsity and JV together: 4:30pm
Boys Varsity and JV together: 5:00pm
Awards: 5:30pm

Awards:
1st Place Varsity Boys and Girls Teams: Trophies
1st - 9th Place Individuals - Varsity Race: Medals, All-Conference Certificates
10th - 12th Place Individuals - Varsity Race: Honorable Mention All-Conference Certificates

Scoring:
Traditional meet scoring - add the places of your top 5 varsity runners for a team score.

Teams Participating:
Heritage Christian Academy, Lester Prairie/Holy Trinity, Maranatha Christian Academy, Meadow Creek Christian, New Life Academy, Providence Academy and Trinity School at River Ridge.