2012 Season: Looking Ahead !

2012 Preview: Rebels Cross Country
Based on returning athletes MileSplitXC-MN our teams are ranked 10th ( Girls) and 12 (Boys') for next season.
Let's set our goals NOW !!! 

• 7 Boys' Under 18 for the 5K
• 7 Girls' Under 16 for the 4K

Check out where you are now at the end of the 2011 Season and invision where you could be with a full track season under your belt and 300+ miles of 2012 Summer Training.    If you need more inspiration than that just recall how much time Maria dropped from 2010 to 2011 :)

Coach Moorhead

Results: 2011 MSHSL State Champs

AA Girls' Results: Here
AA Boys' Results: Here

AA Girls' State Meet Pix: Here
AA Boys' State Meet Pix: Here 
Note: Pix from SkinnySki

Week #12 MSHSL State Champs

MSHSL State Championships    Leave for St. Olaf @7:30
Saturday, Nov. 5th, 2011
St. Olaf College

AA Girls' Championship - Race Time: 10 AM
Course Map: Here 

Warm-up:   9:00
Start Line: 9:40

Results: Section 5AA XC

Section 5AA Championships: Results
Thursday, Oct. 27th, 2011

Boys' Varsity Results: Here
Boys' JV Results: Here

Girls' Varsity Results: Here
Girls' JV Results: Here

Week #11: Section 5AA Champs

Section 5AA Championships
Thursday, Oct. 27th, 2011
Anoka High School      Directions: Here

Race Schedule: 2011            Course Map: Here
3:30 ~ Girls' Varsity 4K    Top 7 Race
4:00 ~ Boys' Varsity 5K   Top 7 Race
4:30 ~ JV Boys' 5K  Unlimited
4:40 ~ JV Girls' 4K Unlimited

Event T-Shirts on Sale at Site: $15ea.

Week #10: Time Trial @ Anoka Section Course

Oct. 17th - 22nd: MEA Break Week

Anoka Section Course:  3K Time Trial
Tuesday, Oct. 18th   4 p.m.
3K Boys' Race (All)  &  3K Girls' Race (All)

MEA Practice Schedule: Wed - Sat.
2: 30 pm  ~ Wednesday @ CP
8:00 am  ~ Thursday & Friday @ CP
8:00 am ~ Saturday @ Coon Rapids Dam

Results: NWSC Championships, 2011

NWSC Championships: 2011 Results
Boys' Varsity 5K Results: Here
Boys' JV 5K Results: Here

Girls' Varsity 4K Results: Here
Girls' JV 4K Results: Here

Middle School Boys' Results: Here
Middle School Girls' Results: Here

Taper, Pasta & Rest....NWSC Champ. Week

NWSC Championships      Bus @ 1:30 p.m.
Thursday, Oct. 13th, 2011
Elk River Golf Club    3K Map,   4K Map,   5K Map

All-Conference Awards: Top 22
All-Conference Honorable Mention: 23rd - 33rd

Race Schedule: 2011
3:30  Varsity Boys' 5K  Race -- Our Top Ten
4:10  Varsity Girls' 4K Race --Our Top Ten
4:40  Boy's Junior Varsity Race
5:10  Girls' Junior Varsity Race
5:40  Middle School Race
6:05  Awards Presentation

Results: STMA Invitational 2011

STMA Invitational Results
Thursday, October 6th, 2011

Varsity Boys': Here
JV Boys': Here

Varsity Girls':  Here
JV Girls': Here

Middle School Girls': Here
Middle School Boys': Here

Week #8 Oct. 3-8th STMA Invitational Week

St. Michael/Albertville Invitational
Thursday, October 6th, 2011
St. Michael Rec. Center: Here

Race Schedule: 2011
4:00  7th & 8th Grade Boys' 2.4K
4:08  7th & 8th Grade Girls'  2.4K
4:30  Varsity Boys' 5K
4:55  Varsity Girls' 4K
5:20  JV Boys' 5K
5:45  JV Girls' 4K

Directions: Head northwest on I-94 out of Maple Grove.  Take the first exit past the Elk River-Rogers exit, it will be the St. Michael-Hwy. 241 exit(exit #205).  Turn left(west) on Hwy. 241 approx. 3.5 miles to County Rd. 19, then turn left(south) on County 19 approx. 1 mile to 32^nd street, then turn left(east) on 32^nd for approx. 2 blocks, curve right as you go down hill and turn left into Rec. Center, right after curve.

Results: 2011 Swain Invitational

Swain Invitational Results: 2011

Sophmore Girls' & Boys': Here
JV Boy's & Girls': Here
Varsity Boys' & Girls': Here

2011 Swain Invitational

Itinerary for Swain Invitational   Oct. 1st, 2011

• Team Bus leaves CP at 6:30 am !!!
• Pit Stop at Tobies in Hinkley  ( 20 Minutes !)
• Arrive at Enger Park GC  9:45
• Race Schedule
• 10:50  Soph Girls' 4K
• 11:20  Soph Boys' 4K
• 12:15  JV Girls' 4K
• 1:15    JV Boys' 5K
• 2:10   Varsity Girls' 4K
• 3:00   Varsity Boys' 5K
• Team Cool Down    20 Minutes
• 4:30 pm    Dinner at Black Woods
• Arrive back at CP       8:00 ????

Alumni Update: Griak & St. Olaf

Steph Sjostrom & Madison Sawyer at UW-Eau Claire
Story from Griak: Here

Jenna McElroy at St. Kate's
Story from St. Olaf: Here

Yahoo Profile on Coach Griak

Coach Roy Griak
Yahoo Profile on Coach Griak: Here
Sorry this years team didn't get to meet my mentor and college coach.  Other than seeing the "Griak on a Stick", here's a nice writeup on a legend in cross country and track.

Week #7 Sept. 26th - Oct. 1st Swain Invitational

Swain Invitational         Bus Leave CP @ 6:30 am
Saturday, Oct. 1st, 2011
Enger Park Golf Course: Map Here

Results: 2011 Mustang & Griak Invitationals

Griak Invitational
Saturday, Sept. 24th, 2011
Maroon Boys' 5K: Here
Maroon Girls' 5K: Here

Mustang Invitational Results
Friday, Sept. 23rd, 2011
Gold Boys' 5K: Here
Green Boys' 5K: Here
Middle School Boys': Here

Gold Girls' 4K: Here
Green Girls' 4K: Here
Middle School Girls': Here

Week #6: Sept. 19th -24th

Team Picture
Thursday, Sept. 22nd @ the Coon Rapids Dam


Team Pasta Party:
Thursday, Sept. 22nd @ the VanVoorhis's:

Note: Split Team:  Up to 10 of our Top Runners will be running the Griak  with the remaining athletes running at the Mustang!                                                                                                       Team Line-up: Here

Mustang Invitational     Bus @ 1:45
Friday, Sept. 23rd
Chippewa Middle School: Map Here

Race Schedule
3:30  Gold Boys' Race:  Rebel Top 7
4:00  Gold Girls' Race:  Rebel Top 7
4:30  Middle School Girls' Race
4:35  Middle School Boys' Race
4:50  Green Boys' Race:  Rebel JV
5:15  Green Girls' Race: Rebel JV

Griak Invitational    Bus @ 12:30
Saturday, Sept. 24th
UM Les Bolstad Golf Course    Map Here

Race Schedule
3:40   Maroon Boys' Race ~5K
4:30   Maroon Girls' Race ~5K

Results: 2011 Showcase

2011 St. Olaf Showcase
Girls' Results: Here
Boys' Results: Here

Rebel Girls' Race Recap:  Senior Captain Maria Trescony trashed her former PR dropping 29 seconds to finish the Showcase with a time of 16:51 for 71st place. Of the 18 Rebels who raced at St. Olaf 10 ran to lifetime PR's and 8 ran to 2011 Seasonal Bests. First year runners who dropped significant time were:  Anna Schmitz, -1:50, Annie Atkins, -1:19, Katherine Novak, -49 seconds, Katie Riggenberg, -39 seconds and Alex Goldsberry who dropped 26 seconds.  Top 7 Rebels for St. Olaf were: Trescony, McKinley Moore, Lexi Alexander, Katherine Novak, Megan Johnson, Alex Goldsberry and Shannon Wald.

Rebel Boys' Race Recap:  Senior Derek Wachowiak continued for the 3rd meet in a row to finish as the Rebels #1 runner. Derek ran to a lifetime personal best of 17:54, finishing 74th overall.  Fourteen Rebels ran to lifetime PR's and another 5 ran to season bests for 2011.  Varsity newcomers Spencer Nelson and Jacob  Holm ran 18:42 and 19:26 respectfly, with Nelson dropping 52 seconds and Holm dropping 18 seconds.  Top 7 Rebels for St. Olaf were: Wachowiak, Brandon Johnson, Spencer Nelson, Rico Alexander, Jake Hillman, Jacob Holm and Peter Simon.

Week #5 Sept. 12-17th, 2011

Team Pasta Party
Thursday, Sept. 15th @ the Soli's


St. Olaf Showcase Invitational
Friday, Sept. 16th      Estimated # of Runners: 348 Girls',  435 Boys'
St. Olaf College: Directions Here

Race Schedule       Bus Leaves CP @ 2:25,   Early Release @ 2:10
4:30 ~ Boys' Race   Course Map          
5:15 ~ Girls' Race    Course Map

Saturday Practice ~ Coon Rapids Dam @ 8a.m.

Monticello Invitational Results: 2011

Monticello Invitational 2011
JV Girls' 4K: Results Here
JV Boys' 5k: Results Here
Varsity Boys' 5K: Results Here
Varsity Girls' 4K: Results Here

Rebels Cross Country Store Closes Friday!

Our Rebels XC Clothing Store Sponsored by St. Croix Screenprinting Inc., is  OPEN...but will close this Friday.  We need a minimum for our orders to go thru. We need at least 12 individual orders.  Don't miss this opportunity !!!.

Rebel Cross Country School Store:   Here     

All orders will  be delivered to Coach Moorhead by September 23rd.

Week # 4 Sept. 5-10th, 2011

Monticello Invitational      Bus leaves CP @ 2:20   Early Release @ 2:10
Thursday, Sept. 8th, 2011
Vintage Golf Course   ( 5 miles east of Monticello on Hwy 39)

Race Schedule: 2011 - 14 Teams
4:30  JV Girls' 4K   Medals 1-15th
4:55  JV Boys' 5K  Medals 1-15th
5:20 Varsity Boys' 5K  Medals 1-20th
5:45 Varsity Girls' 4K  Medals 1-20th

Results: 2011 Rebels Northwoods Invit.

Rebel Girls' Race recap:  The 2011 XC Season kicked off with the 2nd Annual Rebels Northwoods Invitational.  Coon Rapids once again showed their depth with four of their varsity runners finishing in the top 5. Rebel Cassidy Soli finished 3rd and Capt. Maria Trescony finished 6th to break up the CR top 7.  Big drops for returning runners was the theme of the day.  Hannah Lorentzen dropped 2:11 and Shannon Wald dropped 1:51 respectively from last years race.  Senior Ashley Holman dropped 1:13 and Soph Hannah Rorvick dropped 33.
8th Grader Dani Johnson led the JV runners to a 1-4-9 finish.  Dani winning with a time of 13:45, Katherine Novak, 4th and Alex Goldsberry 9th..
Rebel Boys' Race recap: Monticello Varsity Boys' team repeated as team champs, with a team total of 25 points.  The Rebels were led by Derek Wachowiak's 4th place finish with 3 Rebels finishing in the top 10.  Wachowiak dropped 68 seconds from last season.  Finishing 7th was Capt. Brandon Johnson. Spencer Nelson, new to the squad finished 10th.   The biggest drop came from Peter Simon who dropped 1:28 from 2010. Winning his 1st high school XC race was sop Alec Bierker winning the JV Boys' race with a time of 13:00. Alec was followed by Derek VanVoorhis's 3rd place finish with Tyler Sayles finishing 13th and Michael Johnson 14th.
2011 Results Link: Here

Week #3 Aug. 29th - Sept. 3rd

Rebel XC News:  Former Hamline University and CP distance runner Rachel Simmer has joined the XC coaching staff.

Practice & Race Schedule: Mon-Thurs. 7:30 am or 2:45pm @ Track
Monday: 30-45' Run ( 169 Bridge)    6 Accels
Tuesday:  800's on the Track - Goal Pace
Wednesday: 30-45' Run ( Left @ the "T")
Thursday:  Recovery Run ~ 30-45'    POT LUCK @ 5:30 in CP Cafeteria
Friday: Rebel Northwood's Invit.  Team Report @ 8AM!
Saturday: Coon Rapids Dam

Week #2 2011 XC Season

Practice Schedule for the week of: Aug. 22nd - 27th
Monday: 7:30 a.m.  4 & 7mi.
Tuesday: 7:30 a.m.  Dam Run
Wednesday: 7:30 ~or~ 12:30    Link Crew Rally Day-9th Grade
Thursday: 7:30 a.m.   Depart for Lake Washington
Friday: 5:30 p.m.  Return from Lake Washington overnight
Saturday: 8:00 a.m.  Coon Rapids Dam

TEAM STORE: 2011  St. Croix Screen Print
Our "Team Store" should be up and running by the end of this week. A link for the site will be posted on this site and fb when received.  Items that will be available at the site include:
Team Hat: Blue or White
Hooded Sweatshirt
Asics Polo Shirt
Asics Apititude Running Pant
Sport Tek 1/4 Zip Fleece

2011 Season Week #1 Aug. 15th !!!

The 2011 XC Season is here!   Practice this week 7:30 a.m. M-F...gathering at the track.
Saturday Practice time will be 8 am.

Cross Country 2011: Captains Practice

Captains Practice:  August 1st - 13th.
Time: 7:30 - 9:00 a.m.
Location: CP Track
Mandatory----Yes!!!

FYI: Important Dates to put on your calendars:

• Fall Registration: Monday - Friday : 7am - 3:30pm

• Athlete/Parent Mtg:  August 10th, 7pm   CP Auditorium

• Season Begins: August 15th !

• Moorhead Cabin:  August 25th - 26th,  Depart CP @ 7:30am Thurs. and return 6pm Friday
  

Summer Running: Week #7

Summer Training Site has been moved to CP, beginning this Monday, July 25th.    Meet by the track at 7:30am

Practice Time: July 19th - 22nd

Practice time has been pushed back to 7AM this week!!!!!

Rebels Summer Training, 2011

Rebels Cross Country Summer Running Program
Weekly Training Runs: Monday - Friday @ 7:30AM   and    Tuesday - Thursday @ 7:30PM
June 13 - August 14th.

The Summer Running Program is a pre-season training program for the Rebels Cross Country team, which is made up of incoming 6th - 12th graders. We invite all that may be interested in running XC this fall with either the high school program or our middle school program to join us this summer. For more info contact Coach Moorhead at kevin.moorhead@anoka.k12.mn.us

• Monday, Wednesday & Friday @ :"The Forum"...LifeTime Fitness
• Tuesday @ Coon Rapids Dam,West Parking Lot
• Thursday @ Jerry Ruppelius Park

Keep a daily "Running Log" for the Summer, recording how far, how it felt and what trail you ran. At the conclusion of the summer the coaching staff will award "Summer Mileage" t-shirts to those who put in the miles!

Summer Training Meeting, Advisement, May 18th

Cross Country Summer Training Meeting
 Advisement: Wednesday, May 18th @ 9:20
 Room: C-243


Rebels Cross Country Summer Running Program
Weekly Training Runs: Monday - Friday @ 7:30AM
June 13 - August 14th.

The Summer Running Program is a pre-season training program for the Rebels Cross Country team, which is made up of incoming 6th - 12th graders. We invite all that may be interested in running XC this fall with either the high school program or our middle school program to join us this summer. For more info contact Coach Moorhead at kevin.moorhead@anoka.k12.mn.us

• Monday, Wednesday & Friday @ :"The Forum"...LifeTime Fitness
• Tuesday @ Coon Rapids Dam, Jerry Ruppelius Park
• Thursday @ Coon Rapids Dam, West Parking Lot

Keep a daily "Running Log" for the Summer, recording how far, how it felt and what trail you ran. At the conclusion of the summer the coaching staff will award "Summer Mileage" t-shirts to those who put in the miles!

See the "Post" below as to why Summer Running is so important!!!!

Summer Miles

Why Summer Miles are Important adapted by Coach Moorhead, 6/2010

If you want to have a fun and fast fall cross country season, putting in a solid base of summer running is essential. Without it, you won’t run anywhere near your full potential in your fall cross country races and those would have, should haves, will creep into your mind.

Your racing potential is greatly determined by the solid base of running you do over the summer. Running summer mileage has dozens of physiological benefits including developing your maximal oxygen uptake, improving your heart’s ability to deliver an adequate blood supply to your running muscles and greatly enhancing your muscles ability to process oxygen and store and utilize glycogen for fuel.

Trying to be a 3-month wonder may have worked for you when you were much younger, but reality is most likely you’ll spend the entire season just getting aerobically fit. Your races won’t even be close to what you could have done if you did your summer base running. Think of it as simple as this...Summer mileage strengthens your muscles, tendons and connective tissue....cool huh?

So...what to do...how bout this...begin solid and continuous paced distance running from June through August. While it's only an hour out of your "busy" life, it will be the most important training you'll do this summer. Yes, believe it...this will get you prepared for cross country and also your "other loves"...winter and spring sports!!!