2010 Rebel Captains

We are pleased to announce the Captains for the 2010 Cross Country Season.

2010 Captains:

Jenna McElroy & Emily Huemann & Christine Volk
Rico Alexander & Joe Zwolski

5AA Site Moved to Anoka for 2010

2010 Update
Anoka has been approved for hosting the 2010 Section 5AA Cross Country Championships. With increasingly growing dissatisfaction with Bassett Creek as a site for cross country, the Anoka staff put forth their proposal to host next years races. The NWSC coaches were virtually all in agreement that a move was warranted. Thanks to the Anoka staff for making this happen.
KM

Results: Minnesota AA State Champs 2009

Cassidy, 9th overall...15:07.0 Congratulations on your Top 10 Finish and earning All-State Honors!!!

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

Photo's: Adelman's Skinnyski:
Girls' AA Here
Boys' AA Here

Week #12 State AA Championships, 2009

Minnesota State Cross Country Championships, 2009
Saturday, Nov. 7th, 2009
St. Olaf College: Map

Race Schedule
10:00 AA Boys' Championship
11:00 AA Girls Championships

Girls' Course Map: Here

Lane Assignment: 12

MSHSL Web Site: Here

Spectator Parking & Shuttle Service: Spcctator parking is available at four remote parking lotsat the souteast end of the St. Olaf campous. Large red signs will direct spectators to these lots.

Results: Section 5AA Champs 2009

Results: Section 5AA Cross Country 2009

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

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

Week #11 Section 5AA Champ. Week!

Section 5AA Championships
Thursday, Oct. 29th, 2009
Basset Creek, Crystal, MN: Map Here

Bus leaves CP @ 1:30

Race Schedule
3:30 Varsity Girls'
4:00 Varsity Boys'
4:30 JV Girls'
4:35 JV Boys'

Top 10 Individuals qualify for State, Nov. 6th
Top 2 Teams qualify for State, Nov. 6th

Championchip Timing: Results Here

Results: NWSC Championships 2009

2009 NWSC Championships

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

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

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

Week # 9 NWSC Championships

NWSC Championships
Wednesday, October 14th, 2009
Anoka High School

Bus @ 2:00 ( Early release @ 1:40)

Race Schedule & Tentative Line-up

3:30 Varsity Boys' Top 10
JP Rose
Joe Zwolski
Aaron Hauck
Kyle Rodeback
Dillon Novak
Roci Alexander
Brett Sjostrom
Jake Stutelberg
Tyler Dvorak
Brandon Johnson

4:10 Varsity Girls' Top 10
Cassidy Soli
Katie Batters
Natalie Kapphahn
Jenna McElroy
Mckinley Moore
Alexis Alexander
Amanda Dvorak
Kelli Heytens
Alyse Kaml
Emily Karp

4:40 Boys' Junior Varsity
Justin Jonassen
Peter Simon
Jarrod Klopp
Taylor Soli
Ben Farber
Collin Schmoyer
Logan Smoger
Michael Johnson
Joey Wattenhofer
Jordan Jonassen

5:10 Girls' Junior Varsity
Kelsie Johnson
Christine Volk
Mackenzie Yurek
Kelsey Weimerskirch
Katie Herron
Emily Huemann
Kathleen Trescony
Kendra Fallon
Winnie Nyabuto
Somer Soli
Maria Trescony
Kim Sanford
Taylor Whitehead
Stacy Rudolph
Karli Mattson
Kendra Smith
Erica Kalsow
Allison Scheider
Megan Ulrich
Kayla Jonason
Allie Haarstad
Karly Schuman
Megan Nelson
Sydney Smoger
Emma Stifter
Maria Vue
Michelle Weber

All-Conference Awards: Top 20 in Varsity Races
Honorable Mention All-conference: 21st - 30th

2009 Swain Invitational Results

Full Results: Here
Duluth News Tribune Article: Here

Duluth Archives Article on Swain: Here

Week #7: 2009 Swain Invitational

2009 Swain Invitational
Enger Park Golf Course, Duluth

Bus: Departs CP @ 6:45 am
Swain T-Shirt: $20 L-Sleeve & $15 Sh-Sleeve...They go FAST !!!

2009 Meet Schedule
10: 50 Girls' Sophomore Race: 4K
11:20 Boys' Sophomore Race: 4K
12:15 Girls' JV Race: 4K
1:15 Boys' JV Race: 5K
2:10 Varsity Girls' 4K
3:00 Varsity Boys' 5K

Dinner: Blackwoods Grill & Bar @ 4:15/4:30
Directions Link: Here

Cassidy wins Griak: 2009 Griak Invit. Results

Cassidy Soli wins her 2nd Invitational of the season with her BIG win at the 2009 Griak Invitational.

Flotrack Video: Here

2009 Griak Invitational Results
2009 Maroon Boys' Race Results: Here
2009 Maroon Girls' Race Results: Here

2009 Mustang Invit. Results

2009 Mustang Invitational Results

BIG Day for the Rebels with 38 of 39 individual PR's for the Season...and not just small one's...the average drop in time for the team was 30+ seconds.

Boys' Gold Race Results: Here
Boys' Green Race Results: Here
Middle School Boys' Results: Here

Girls' Gold Race Results: Here
Girls' Green Race Results: Here
Middle School Girls' Results: Here

Week # 6: Mustang & Griak Invitational 2009

Mustang Invitational
Friday, Sept. 25th, 2009
Chippewa Middle School: Map

Bus Leaves CP @ 1:45

Race Schedule
3:30pm Boy's Gold Race 5K "Medals Top 20", Ribbons 21-30th
4:00 Girls' Gold Race 4K
4:25 JH/MS Girls' Race 2K
4:35 JH/MS Boys' Race 2.5K
4:50 Boys' Green Race 5K "Medals Top5", Ribbons 6-20th
5:15 Girls' Green Race 4K


Griak Invitational
Saturday, Sept. 26th, 2009
Les Bolstad Golf Course, Univ. of Minn: Map

Bus leaves CP @ 1:00

Race Schedule
3:10pm Boys' Maroon Race 5K "Awards" Top Twenty
3:55 Girls' Maroon Race 4K

Results: 2009 St. Olaf Showcase

2009 St. Olaf Showcase

Girls' Varsity 4K Results: Here

Boys' Varsity 5K Results: Here

Rebel JV Results to follow

Week #5: St. Olaf Invitational 2009

St. Olaf Invitational
Saturday, Sept. 19th
St. Olaf College: Map

Bus Leaves CP @ 10:30am

Competing Teams:Apple Valley, Belle Plaine, Blake
Breck, Canby, Centennial, Champlin Park, Chatfield, Coon Rapids, Duluth Denfeld, East Ridge, Esko Faribault, Holy Family, Hill-Murray, Irondale, Lewiston-Altura, Luverne, Mound-Westonka, Park Center, St. Anthony, St. Thomas, Waseca, White Bear Lake, Woodbury

Meet T-Shirts: $ 10

Race Schedule
1:00 Varsity Girls' 4K T-Shirts to the Top "30"
1:40 Varsity Boys' 5K
2:20 JV Boys' 5K T-Shirts to the Top "10"
3:00 JV Girls' 4K

Results: Hopkins Invitational Boys' 2009

Boys' Varsity Race 5K: Here
Boys' JV Race 5k: Here
Boys' "C" Race 5k: Here Site Issues !!!
Boys' Middle School Race 2.7K: Here

Results: Hopkins Invitational Girls' 2009

Girls' Varsity Race 4K: Here
Girls' JV Race 4K: Here
Girls' "C" Race 4K: Here
Girls' Middle School Race 2.7K: Here

Week # 4: 2009 Hopkins Invititational

2009 Hopkins Bauman /Rovn Invitational
Friday, Sept. 11th & Saturday, Sept 12th
Gale Woods Farm: Map

Directions: Take 394 west to Hwy 15. Take 15 west to Mound. Turn left on Hwy 110...2.5 miles to the park.

Competing Teams: Armstrong, Buffalo, Chaska, Chanhassen, Champlin Park, Coon Rapids, Eastview, EP, Edina, Elk River, Hopkins, Lakeville South, Maple Grove, MoundsView, Richfield, Roseville, Wayzata, Willmar

Girls' Race Schedule: Friday, Sept. 11th
4:30 Girls' "C" Race 4K T-Shirts for the Top "10"
5:00 Girls' JV Race 4K T-Shirts for the Top "15"
5:30 Girls' Varsity Race 4K T-Shirts for the Top "25"

Boys' Race Schedule: Saturday, Sept. 12th
9:00 Boys' Middle School Race 2.7K T-Shirts for the Top "10"
9:30 Boys' "C" Race 5K T-Shirts for the Top "10"
10:30 Boys' Varsity Race 5K T-Shirts for the Top "25"

So...what's summer running worth ?

How 'bout 3:28...just ask Erica, or 1:10 ( Kelsie ), or 1:18 ( Joe Z. ). Add to the mix determination, honest workout efforts and a positive/patient attitude and you just might be joining this bunch!

Recap from Saturday's Rosemount Invitational
The Rebel CC future looks bright with both young "C" teams finishing in the TOP 10"

"C" Girls earned a 7th place team finish out of a field of 21 teams.
Alexis Alexander led the crew racing to a 5th place. Virtually a rookie XC crew, the top five were Alexis, Kelli Heytens, Kendra Fallon, Somer Soli and Allie Harstad.

"C" Boys' kicked in a 4th place team finish out of a field of 19 teams.
Brett Sjostrom was the top runner for CP with a 7th place finish. A mix of XC veterans and rookies, the top five were Brett, Brandon Johnson, Tyler Dvorak, Collin Schmoyer and Jarrod Klopp.

JV Girls' ran to a 11th place team finish ( 17 teams), with Kelsie Johnson and Kenzie Yurek leading the pack. All five of scoring runners finished in the top 85. Katie Herron, Emily Huemann and Kelsey Weimerskirch rounded out the scoring team.

Varsity Girls' ran to a 16th place finish ( 22 teams). Cassidy Soli ran a strong first meet, finishing 5th. With Varsity newcomers Natalie Kapphan and Emily Karp competing in their first XC meet, they complimented the running of veteran runners; Katie Batters, Mckinley Moore, Jenna McElroy and Amanda Dvorak.

Varsity Boys' ran to a 17th place finish ( 21 teams). JP Rose led the way with a 25th place finish with Klye Rodeback and Joe Zwolski cracking the top 100. Rounding out the varsity scoring team were; Dillon Novak, Aaron Hauck and Jake Stutelberg.

2009 Rosemount Invit. Results Indiv & Team

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

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

Week #3 Rosemount Invitational Sept. 4th

Week #3 Update Rebels Cross Country

Annual Pot Luck: Thursday, Sept. 3rd @ 5:30 CP Cafeteria

Rosemount Invitational: Friday, Sept. 4th Map
Bus leaves CP @ 7am

Race Schedule: Rosemount Invit.
9am Girls' JV 2-Mile
9:25 Boys' JV 2-Mile
9:50 Girls' C 2-Mile
10:15 Boys' C 2-Mile
10:40 Varsity Girls' 2-Mile
11:05 Varsity Boys' 2-Mile

Week #4 Heads-UP: Girls' Race moved to Friday starting @ 4pm

Week #2 Practice

Week # 2 Practice Times & Locations

Wednesday @ 12:30 after the Link Crew Rally CP @ Door W-6

Thursday @ 8 am at CP

Friday @ Lake Washington Overnite

Saturday @ 8 am at CP

A heads up for Week #3...we will have some early practices during teacher workshop week.

2009 Cross Country Season Officially Starts

August 17th marks the official beginning of the 2009 Rebel Cross Country Season.
Other then peppering you with the usual get ready for the first week of practice thoughts, let's skip to the pertinent stuff first.

1. Get Registered ! Head to the Athletic Office at CP and take care of the paper work!
2. Practice Begins, August 17th ! Monday thru Saturday @ 8AM
Sites: Mon, Wed & Friday at CP by door W-6, Tues & Thurs at Champlin Ice Arena (meet by picnic table).
3. Training Shoes: If you haven't already done so...get the right shoes for distance running...no you cannot just pick them up at Walmart ! Head over to GEARWEST, Run N Fun or TC Running.

See you next week!

Captain's Practice: August 3-15th

Hey, Hey, Hey....It's Captain's Practice Time !
Time to put your winter and spring sports on the back burner and get yourself ready for the 2009
Fall Cross Country Season.

Practices will be at 8 a.m., Monday thru Friday at the Champlin Ice Arena (next to LifeTime).

Bump up the Mileage & Individual Goals

Ok folks, it's now time to bump up that mileage you've grown so comfortable with. If you are still lingering on the sidelines or cruising along at 2's or 3's...time to make that move. CC is unlike anything else offered during the fall with once exception...swimming. Both CC and Swimming require accumulation of mileage/yardage.
If you are to have a FUN, enjoyable, worthwhile experience with CC, now's not the time to be thinking..."I'll get in shape when the season starts".

One more thing...set those goals!

Coaches Polls etc...For What it's Worth 2009

After reading the latest flash from "DTB" I'm sure that I'm not alone in thinking that the Rebels Girls' team was overlooked. Now I know that Coach Emmans doesn't take into consideration how particular runners did in the spring...but that put aside...I know what my take is on this slight.

Like any good "program" we've definitely reloaded with new spring talent and several new additions to the squad this summer. We certainly have the depth and the potential to upset the way early...too...too... team rankings.

Just call it a gut instinct honed over 30+ years of coaching. And not to be forgotten the boys', tho the boys' official rankings haven't been posted, I know that we have a solid group of senior boys' who'd like nothing better than to break into the top 3 at NWSC and Sections. From the looks of things, both the summer running and conversations I've overheard, ya'll are headed in the right direction...Keep it up!

I look forward to seeing our weekly summer progress and this August when the entire squad comes together....Cheers! Coach Moorhead

2009 Pre-Season Coaches Poll: Girls' AA

Pre-Season Girls' AA State Poll
From Down the Backstretch July 8th

Here's how the top teams in Girls' Class AA stack up according to Dave Emmans (the notes on each team are his as well) ...Wayzata Girls' CC Coach

1. Eden Prairie - They return 6 out of seven runners that scored an outstanding 48 points at the state meet and went on to finish 11th at the Nike national meet. Even without state champion Opitz, they return all-state runners Laura Lawton (11), 6th, Alex Rudin (11), 10th, and Megan Platner (11) 12th.

2. Coon Rapids - They return their top 5 runners that won section 5AA and finished 7th at the state meet. Allstate runner Kayla Johnson (12) leads the way with a 20th place finish at the state meet.

3. Elk River - The Elks become a team to beat with the eligibility of Abbi Aspengren (11), 11:17 3200 meter in track. Add senior Emma Bates 7th place finish at last years state meet, and you have one of the best 1-2 punches around. 6 out of seven return from the 3rd place finishers in 7AA.

4. Grand Rapids - Extremely young team last year that finished 9th at the state meet. Top finisher was 36th at the state meet, Kala Erickson (12), All seven are back and you often will see significant improvement from 7th an 8th graders.

5. Winona - They finished 13th at the state meet last year, but have all seven returning. Add to that the runner-up in state, Claire Guidinger (12), and you have a chance to be very good. 2nd to Lakeville North in 1AA last year.

6. Lakeville North - Traditional power-house that gets hit with graduation this year. Finishing 2nd last year at the state meet, they lose 4 out of their top seven, but return Taylor Perkins (9), 31st at the state meet. The Bob Ertl gang always reloads and they should be solid again next year.

7. Wayzata - Finishing 3rd last year in 6AA, they return all seven runners. Seniors Robyn Zeidler and Maddie Lambert lead the way as individual qualifiers for the state meet last year.

8. Chaska - Six out of seven return for a team that looks to rebound from a disappointing last place finish at last years state meet. Interestingly, Chaska will be splitting into two schools this year, the other being Chanhassen. According to Dr Stallman, all his key runners are staying put at Chaska.

9. Centennial - Another solid squad that returns 6 of 7. They finished 12th last year at the state meet, but lose their top runner to graduation.

10. Moorhead - They finished 5th last year at the state meet but drop this fall in the poll due to losing 3 of 7 to graduation.

11. Waseca - Notoriously slow starting team, they return all seven runners. Led by all-state runner Hannah McGrath (11), 22nd at the state meet.

12. Shakopee - This team drops in the poll due to depth, but up front they are very good with a 6th place finish last year. Emerging talent Maria Hauger (9) finished 9th at the state meet and leads a very young group up front. Although they are at 12th in the pre-season poll, they could easily be a podium team by the end of the year.

13. Mankato East - Very solid top 6th that finished 4th last year in 2AA. State meet qualifier Amanda Blain (12), leads the way.

14. Hopkins - This is a very scary team with the Janis Klecker daughters set to join the team this fall. This team, if everyone is healthy , can easily be a top 10 team.

15. Eastview - Led by Anne Ferguson (11), this team finished 14th at last years state meet. Depth is an issue, but they have the talent to make it back.

16. Prior Lake - Another team that you could argue that is ranked to low. Edged Eastview for the 3AA crown last year and finished 10th at the state meet. Led by Taylor Scholl (10), 33rd at the state meet, this group will be good next fall.

17. Andover - Did you know how Andover got its name? In the 1800’s there was a huge train wreck, witnesses said that the train went over and over and over. Led by Madeline McKeefry (8), 41st at the state meet. No train wreck here with 6 of 7 returning.

18. Rosemount - Coach Harder getting a little love with his girls squad this year with 6 of 7 returning.

19. Woodbury - They drop to 19 after a 3rd place finish last year due to losing 3 of their top 5 to graduation. They do return all-state runner Laura Domski (11), 19th at the state meet, but have a lot of shoes to fill after her.

20. New Prague - 3rd place squad in 3AA, they return enough to make it to state. You always have a good chance when you have an all-state runner, Molly Wick (10), 18th at the state meet.

Best of the rest ...

Monticello - Led by the Seidenkranz sisters, I have a feeling you will here from this team next fall ... Lakeville South - Just edged by Winona last year, some feel this is a top 12 team ... Stillwater - Always has great individuals, Caitlin Hewes (11), 4th at the state meet ... Minnetonka - I know, I know, sacrilegious, not having the perennial top 5 team in state not ranked. Knowing Coach Jane Reimer-Morgan we haven’t heard the last of the Skippers.

Summer Training Program 2009

Summer Run Fun
1st Practice beging Monday, June 22nd

All practices will start at 8AM (any changes will be announced )

Locations:
Monday, Wednesday & Friday ~ Champlin Ice Forum...outdoor picnic tables
Tuesday ~ Coon Rapids Dam
Thurdsay ~ Jerry Ruppelius Park

Cross Country Season Starts, Monday, August 17th

Training Log Summer 2009
Week 1: Group 1 45' avg. 6-Days Alternate easy & up tempo days
Group 2 30' avg. 6-Days
Group 3 20' avg. 5-Days

Group 1: Is for Spring Track Distance Runners.
Group 2: Is for XC runners who didn't run track but did other spring sport
Group 3: Is for new runners, or those prone to shin splints from doing too much too soon!