Summer Road Races

Hello,

There are plenty of road races to choose from throughout the summer months.

Here is a great calendar from MDRA (Minnesota Distance Running Association) that you can use to search registered races in and around Minnesota: http://www.raceberryjam.com/mdraschedule.php3

I encourage everyone to get out and experience road racing! It can be a great gauge of how your training is going and they are LOTS of fun with fans, food, t-shirts, and competition at all levels and ages.

I have listed a few races that are either favorites of mine or races recommended to me over the years.

Let me know if you have any questions.

Thanks,
Jesse
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Recommended Summer Road Races-

Saturday, June 11th - I LOVE Burnsville Run - 5k - Burnsville, MN
Check here for more information: http://www.raceberryjam.com/iloveburnsville.pdf

Saturday, June 18th - Farmington Dew Run - 4-mile - Farmington, MN
Check here for more information: http://www.raceberryjam.com/farmington.html

Saturday, June 25th - Run for the Roses - 5k or 10k - Roseville, MN
Check here for more information: http://www.raceberryjam.com/roses.html

Saturday, July 9th - Lakeville Pan-O-Prog Run - 4-mile - Casperson Park in Lakeville, MN
Check here for more information:
http://www.lakeville-rapconnect.com/Activities/ActivitiesDetails.asp?ProcessWait=N&aid=41

Sunday, July 17th - Hopkins Raspberry Run - 5-mile - Hopkins, MN
Check here for more information: http://raspberryrun.com

Saturday, July 23rd and Sunday, July 24th - Warrior Dash - 3.02 miles - Afton Alps in Hastings, MN
Check here for more information: http://www.warriordash.com/register2011_minnesota.php

Saturday, July 30th - Challenge Cancer - 5k - Como Lake in St. Paul, MN
Check here for more information: http://charitieschallenge.org/html/challenge_cancer_5k.html

Saturday, August 13th - Run with the Celts - 5k - Harriet Island in St. Paul, MN
Check here for more information: http://www.irishfair.com/content/run

Summer Track Schedule

Hello,

For those of you that want to continue racing on the track, or maybe even just want to try some events you don't normally get to compete in, I have listed information on some of the summer series track meets throughout the summer in Minnesota.

It can be a fun time to go get a little racing and competition in with friends at some very low-key meets.

Let me me know if you have any questions.

Thanks,
Jesse
--
Summer Track Schedule-

Saturday-Sunday, June 18th-19th - 2011 USATF Minnesota Association Junior Olympic Track & Field Championships
at St. Louis Park High School - St. Louis Park, MN (6425 West 33rd St, St. Louis Park)
Check here for more information: http://www.usatfmn.org/jo-track--field

Tuesday, June 21st - USA Track & Field Summer Series Meet #1
5:15pm at St. Louis Park High School - St. Louis Park, MN (6425 West 33rd St, St. Louis Park)
Events: Shot Put, Pole Vault, Long Jump, Discus, 100m, Mile Run, 100/110m Hurdles, 200m, 800m, 4x400m Relay
Check here for more information: http://www.usatfmn.org/summer-league

Tuesday, June 28th - USA Track & Field Summer Series Meet #2
5:15pm at St. Louis Park High School - St. Louis Park, MN (6425 West 33rd St, St. Louis Park)
Events: Discus, Triple Jump, High Jump. Shot Put, 100m, 100/110m Hurdles, 400m, 1500m, 200m, 4x100m Relay
Check here for more information: http://www.usatfmn.org/summer-league

Thursday-Sunday, July 7th-10th - 2011 USATF Region VIII Junior Olympic Outdoor Track & Field Championships
at Klas Center, Hamline University - St. Paul, MN
Check here for more information: http://www.usatfmn.org/jo-track--field

Tuesday, July 12th - USA Track & Field Summer Series Meet #3
5:15pm at St. Louis Park High School - St. Louis Park, MN (6425 West 33rd St, St. Louis Park)
Events: Shot Put, Pole Vault, Long Jump, Discus, 100m, Mile, 100/110m Hurdles, 200m, 800m, 4x400m Relay
Check here for more information: http://www.usatfmn.org/summer-league

Tuesday, July 26th - USA Track & Field Summer Series Meet #4
5:15pm at St. Louis Park High School - St. Louis Park, MN (6425 West 33rd St, St. Louis Park)
Events: Discus, Triple Jump, High Jump, Shot Put, 100m, 100/110m Hurdles, 400m, 3000m, 200m, 4x100m Relay
Check here for more information: http://www.usatfmn.org/summer-league

Log Summer Miles

Hello CC runners,

We are planning to use Running2Win to log and track our summer mileage as a team for the 2011 season. The website has lots of great features and will be a big benefit to us if everyone gets on board by registering and using it.

There's plenty of time before official summer running starts (Memorial Day), so I wanted to send this information along early to allow time for everyone to check out the Running2Win website and get familiar with it.

As part of our 2010 CC season recap, I stated that off-season training was the area that Trinity runners could improve on most and make the greatest advances on our competition. Please register at Running2Win and contribute to making us better for Trinity's best cross country season yet in 2011!

Here's how to register/signup:

- Go to http://www.running2win.com and click on the green 'Get Started' button.

- Create a username and password, enter your contact information, and register your running2win account.

- Once you are registered, click on the Teams/Groups tab and select 'join a team'.

- You will then be asked to enter a Team ID - the Trinity Team ID to enter is: T-38595111004-03

The website will send me a message to approve your request, and I will add you to the team. Unfortunately, the approval message won't go to your normal email - it will go to your running2win inbox, so please check it.

We would like all Trinity runners (past or present) and any of our running support family to register and log miles with us.

The more we can stay connected over the summer, the better we will become as a group. There is strength in numbers and if you are able to login and see that other teammates are running, it will be extra motivation to keep up with them.

The website can also be used to connect with teammates about getting together to run and share information about different road races over the summer.

If you have any problems or questions with the website, please let me know.

Thanks,
Jesse

Winter Training for Trinity CC

Winter Training Plan and Tips-

I don't like to focus on pace and times nearly as much in the winter. Weather and subpar running conditions don't allow for normal training paces. Don't be discouraged if the paces aren't exactly what you would expect because of this.

Sit down each weekend and figure out how many times you can run over the next week - it doesn't matter whether it is 3 times or 6 times, just figure it out ahead of time and stick to the weekly plan. Get a routine going where you do this for each week...the running and training is much more likely to occur with a plan.

I am listing a 7-day running schedule for each week. If you only plan to run 4 days the first week, do the first 4 days of the plan and then start over with day 1 for the second week. If you never workout 7 days in a week, you will never do the day 7 workout, and that is fine...the workout days are listed in order of importance 1-7...that's why we start over each week.

Day 1) Long Distance Run

The total time should be 60-90 minutes or 8+ miles. Build up the time each week to stick to the running plan and when you get to 90 minutes for the long run, next time back it off again to 60 or 70 minutes and build up again. Be sure to dress appropriately and let others know where you are headed on your run and how long you plan to be out. Also, run with someone (even for part of the run) whenever you can. Saturday or Sunday is best for the long run if possible.

Day 2) Fartlek Running

This is basically an off-season version of intervals. Here are a couple sample fartlek workouts:
1 - 1-minute at a mile race pace, 3-minute jogging rest x 5 repetitions = 20 minutes
2 - 90 seconds at 4k race pace, 2-minute jogging rest x 8 repetitions = 28 minutes
3 - 2-minute at 4k race pace, 1-minute jogging rest x 6 repetitions = 18 minutes
4 - 3-minute at 90% effort, 2-minute jogging rest x 5 repetitions = 25 minutes
5 - 5-minute at 90% effort, 5-minute jogging rest x 3 repetitions = 30 minutes

Day 3) Easy Running followed by Strength Training

This pace should be comfortable enough to carry on a conversation if you needed to. Running for 4 miles or 30+ minutes is enough on these days to go along with the strength training workout.

I would also suggest to mix this in as an out-and-back run for some of these days...meaning, run 15 or 20 minutes in one direction and turn around and pick up the pace running back home to try and run the second half faster.

Strength Training Plan-
http://trinitytrackandfield.blogspot.com/2009/01/core-strength-injury-prevention.html

Day 4) Hill Running or Step/High-Knee Running

Hill running and running where knee drive is high and harder than usual builds leg strength and are excellent off-season workouts. I know finding good places to run hills in the winter can be harder, so scout out some areas for these kind of workouts. Here are some sample workouts:
1 - hill running - 1-minute up the hill, 2-minute recovery jog back down the hill, 3-minute jogging on a flat surface...repeat 10 times.
2 - snow running...find some 1-foot to knee-high snow at a park - run hard with high knees through the snow for 1-minute, take a 1-minute walking break, recovery jog for 3 minutes...then repeat this process 6 times.
3 - hill bounding - find a 400 meter or so hill, do exaggerated bounding-running up the hill...run with big arm movements and high knees up the hill, do a recovery jog down the hill, take a 1-minute break at the bottom and repeat 8 times.
4 - hilly course - do a 20-minute run over very hilly terrain...increase the intensity every 5 minutes - 60% effort, 70%, 80%, and end with 90% effort for the final 5 minutes.

Day 5) Maximum Steady State Running

This is a cross between and long run and a tempo run...it is still 45-60 minutes of running (or 6-8 miles), but the pace is faster than a long run. Focus on staying relaxed and smooth, but with a fast feeling pace. Push the limits how fast the pace can be while still feeling good when running.

Day 6) Cross Training Day

This can be a stationary bike, elliptical machine, swimming, water running, snowshoeing, cross country skiing, row machine, spin class, or many other workout activities.

It should be something you can do for at least 30-60 minutes and have little or no impact on your legs to give them a break from the pounding of running. Just be sure the pace of the activity is still medium to high and it is a good workout...working different muscles or muscles in a different way will only make you a stronger runner.

Day 7) Tempo Run

This is a run of 25-35 minutes with a quick pace, generally 30 seconds slower per mile than 4k race pace. A tempo run should build your aerobic threshold and help to lower the pace that you can hold at an easy running pace and also for race pace. It is basically a 30-minute fast run...it is good to have a feeling of a quick pace early, and also try to pickup the pace over the last 5 minutes of the run if you can.
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		4k PR					5k PR
	Pace Chart	16:00	17:00	18:00	19:00		17:00	18:00	19:00	20:00
	Long Distance Run	8:30	8:55	9:20	9:45		7:40	8:00	8:20	8:40
	Easy Run	8:15	8:40	9:05	9:30		7:25	7:45	8:05	8:25
	Max Steady State Run	7:50	8:15	8:40	9:05		6:55	7:15	7:35	7:55
	Tempo Run	7:00	7:25	7:50	8:05		5:55	6:15	6:35	6:55
	Race Pace	6:20	6:45	7:10	7:35		5:25	5:45	6:05	6:25

Trinity CC Christmas Party

Hello,

I hope everyone has had a nice break from school and enjoyable time with family during the Christmas season! For any of the cross country runners that are available next week, we have plans for the 3rd annual Trinity CC Christmas Party. Here are the details:

What: Trinity Cross Country Christmas Party
Where: Oxboro Evangelical Free Church - 9431 Nicollet Avenue South, Bloomington, MN 55420
Date: Monday, January 3rd
Time: 6:00-9:00pm
Who: All Trinity 2010 Cross Country Runners (...any high school-graduated Trinity distance running alumni are welcome to attend also)
What To Bring: $3 for pizza supper and a white elephant gift (something you made, something to regift, or something under $5 to buy)

Schedule of Events:
6:00pm - Doors are open
6:30pm - Pizza will be delivered for supper
7:15pm - White Elephant gift exchange
8:00pm - Games/Hang Out Time/Open Gym

There will be a gym for dodgeball, basketball, floor hockey, etc...otherwise plenty of games will also be available, or you can just sit and catch up with your friends and teammates. If you can't stay until 9pm, don't worry...just come join us for as long as you can.

We hope to see you on Monday! Please let me know if you have any questions.

Thanks,
Jesse

2010 Season Wrap-Up

Hello,

This is long overdue, but I do want to recap some of the season ending items to share with everyone.

1) State Meet

In her first CC season, Mary Ennis qualified for the State Cross Country meet as an individual. It was encouraging to see her teammates train with Mary in the week before the meet, rally around her in preparing to race, and show up to cheer her on at the championship event. Here are the results:

15:57.0 - Mary Ennis (5:56, 6:58, 3:03) - 45th place
(153 total girls runners)

As you can see by the splits, most of the second mile was run into a stiff wind. It was a good finish to a fantastic first season of CC for Mary. Lots of success for a first-year runner, but it might only be the start of something bigger, as Mary is a very driven and motivated individual.

2) Academic All-State

I am not sure if everyone is aware of this achievement, but both the Trinity Boys and Girls Cross Country teams attained Academic All-State Gold-Level honor. This means that the varsity runners listed on the Section 4A roster averaged a GPA level of 3.75 or higher. Congratulations to both squads!

3) Team Awards

Our CC banquet seems long ago now, but on Tuesday, November 9th we recognized these runners with well-deserved awards, as voted on by coaches and students:

Boys-
Most Valuable - Charlie Leighton
Most Dedicated - JonElliott Brubaker
Most Improved - Jonathon Valentas
Spirit Award - JonElliott Brubaker

Girls-
Most Valuable - Mary Ennis
Most Dedicated - Rebecca Driessen
Most Improved - Ayana Anderson
Spirit Award - Katie Stephenson

4) Motivation for 2011 Season

I spoke about this at the end of the CC banquet, but it is worth repeating here. Summer/off-season training is the key ingredient to Trinity CC becoming a powerhouse program. Both the boys and girls teams have taken great strides and are ready for the next step. It is going to take a group of motivated and hard working individuals committed to summer training to reach lofty goals that would include qualifying for the State meet.

There is no magic method to becoming a better and faster runner, but I can give you some important advice a previous coach of mine imparted on me:

Coach: "Do you know the secret to becoming a better runner? To run. And run some more. And do it often."

Seems simple doesn't it? ...but when the cold winter months or the busy summer months roll around, it gets harder and harder to keep the routine and remember that consistency in training is the best way to improve.

5) Thanks

I want to say thanks again to the parents and families of the cross country runners for hosting events, providing transportation, timing and working at meets, and for your support throughout the season. Our success comes from your involvement and the positive team atmosphere you help us instill in the program.

State Meet Information

Race: State Meet
Date: Saturday, November 6th
Place: St. Olaf College in Northfield, MN - warmup/camp area for participating athletes is in the Tostrud Center on the old indoor track.
Schedule:
Class A Boys Race: 10:00am
Class A Girls Race: 11:00am
Class A Awards: 11:30am in Tostrud Center gymnasium
Class AA Boys Race: 1:00pm
Class AA Girls Race: 2:00pm
Class AA Awards: 2:30pm in Tostrud Center gymnasium

Directions from Trinity:
...on 35:
take 494 West to 35E South
take 35E South to 35 South
take 35 South to Hwy 19 going East
take Hwy 19 East for about 5-6 miles to St. Olaf College (spectator parking will be on the east side of campus)

...on Hwy 3:
take Argenta Trail to 70th Street W going East
take 70th Street W to Hwy 3/Robert Street going South (right)
take Hwy 3 through Rosemount, Farmington and into Northfield
take Hwy 3 to Hwy 19 and go West (right)
take Hwy 19 West for about a mile to St. Olaf College (spectator parking will be on the east side of campus)

Race Distances and Maps:
Boys Race 5000m Course Map
Girls Race 4000m Course Map

Schedule for Mary Ennis:
9:00am - arrive at Race Site/Tostrud Center indoor track
9:15-9:45am - pickup packet information, turn in forms, get race number, see the course
10:00am - Boys race
10:30am - warmup, stretch, get to starting line (teammates are encouraged to attend and warmup with Mary)
11:00am - Girls race
11:20am - cooldown
11:30am - Class A awards
...after the awards, athletes can decide if they want to stay for the Class AA races or not.

Awards:
Top 3 Teams: Trophies and Team Medals
Top 7 Individuals: Medals
Top 25 Individuals: All-State