Week #3 Aug. 30-Sept. 3rd

Week #3 Rebels Cross Country

Practice Schedule: Aug. 30-Sept 3rd
6:30am ~or~ 3:00pm

Pot Luck: Thursday Evening

Rebels Northwood's Invitational, Friday, Sept. 3rd
9:00 Girls' 2-Mile
9:30 Boys' 2-Mille
Note: Athletes report to Northwood's Park no later than 8am !

Athletes of the Week & Summer Mileage T's

Athletes of the Week: August 16-21st, 2010
Congratulations goes out to our first AoW's of the 2010 Season, Karli Mattson and Michael Johnson. Both Karli and Michael are 2nd year CC runners and were selected by the 2010 Captains.

A of the W's: Week #1
Karli Mattson
Michael Johnson

Summer Mileage T's
Those of you who put in summer mileage, should be either at 200 or fast approaching. Let Coach Moorhead know when you achieve this great mileage mark for summer training. Note, if you are within 75 miles, you still have till the first week of school to get to 200!

2010 CC Season Begins: August 16th

• Practice time: 7:30 - 9:30 am

• Location: On the Track at CP.....Note the NEW Location!
  

• Registration: You must be signed up with the Athletic Office prior to joining us for practice.

Summer Training Update: Site Changes !!!

Training Site Changes: Beginning Wed., July 21st

• Mon-Wed-Fri: Jerry Ruppelius Park (109th & Elm Creek Parkway)

• Tues-Thurs: Coon Rapids Dam - West Parking Lot
  

2010 Summer Running Program,

Rebels Cross Country Summer Running Program
Weekly Training Runs: Monday - Friday @ 7:30AM
June 14 - August 15th.

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 @ Jerry Ruppelius Park
  
• Tuesday @ Coon Rapids Dam, West Parking Lot
  
• 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!

Read the post below as to why putting in those summer miles is a must do!

Summer Running

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!!!

Fall Road Races to Tune up for XC!

Tune-Up Race for Your Runners

Gear West will be sponsoring a number of races over the next few weeks. If your runners want a race to test their fitness level at this point in their summer training, or if you want to get in a good race before the season gets going, check out one of these races.

Saturday, July 31st - Long Lake Firefighters 5K, Long Lake, MN - 8:00am
Saturday, August 7th - Hanover Harvest Festival 5K, Hanover, MN - 8:30am
Saturday, August 14th - Rockford River Run 5K, Rockford, MN - 8:30am
Sunday, August 15th - Corn Days 4 Mile, Long Lake, MN - 9:00am