Alumni News: Nov. 22nd

Congratulations to Madison Sawyer ( CPHS '10) and the UW-Eau Claire Cross Country team as they finished 4th at the DIII National Championships this past weekend in Waverly Iowa.    Madi will be joined this spring by another CP alum, Steph Sjostrom as she is transferring from Winona St.

Week #12 MN State Cross Country Champs

Minnesota State Cross Country Championships, 2010
Saturday, Nov. 6th, 2010           
St. Olaf College: Map
                                                      Bus Leaves CP @ 11AM

Race Schedule
1:00   AA Boys' Championship
2:00   AA Girls Championships          Lane Assignment: 15
Warm-up @ 1:15
Start Line @ 1:45

Girls' Course Map: Here

MSHSL Web Site: Girls' XC   Here

Section 5AA Championships 2010: Results

MSHSL Section 5AA Championships Results
Thursday, October 29th, 2010
Anoka High School

Varsity & JV Girls' 4K: Here
Varsity & JV Boys' 5K: Here

Week #11 Section 5AA Championships Week

Section 5AA Championships        Early Release @ 1:15,   Bus @ 1:30
Thursday, Oct. 28th, 2010              Line-up: Here
Anoka High School     Map Here

4K  Girls' Course Map: Here
5K  Boys' Course Map: Here

Race Schedule: Lane 8  All Races!
3:30pm    Girls' Varsity Race 
4:00         Boys' Varsity Race
4:30         Girls' JV Race
4:35          Boys' JV Race
5:15         Awards Ceremony

Results: NWSC Championships 2010

NWSC Championships Results: 2010
Varsity Girls' 4K: Here
Varsity Boys' 5K: Here
JV Girls' 4K: Here
JV Boys' 5K: Here
Middle School Girls': Here
Middle School Boys': Here

Week #9 NWSC Championships Week

NWSC Championships        Early Release @ 1:15,   Bus @ 1:30
Wednesday, Oct. 13th, 2010
Elk River Golf Club     Map Here
4K  Girls' Course Map: Here
5K  Boys' Course Map: Here
3K Middle School Course Map: Here


Race Schedule: 2010     Lane - 8
3:30   Girls' Varsity 4K - Top 10
4:10   Boys' Varsity 5K - Top 10
4:40   Girls' JV 4K
5:10   Boys' JV 5K
5:40   Middle School Race  3K
6:05   Awards - All  HS Races


All-Conference & Honorable Mention All-Conference

• Top 22 for Varsity Races - All-Conference

• 23 - 33rd - Honorable Mention All Conference

Results: St. Michael-Albertville Invit. 2010

STMA Invitational 2010: Results Here

Week #8 St. Michael-Albertville Invit.

St. Michael-Albertville Invit. 2010          Bus Leaves CP @ 2:25pm
Thursday, October 7th
St. Michael Rec. Center: Directions Here

Directions : I-94 West, Exit #205 ( Hwy 241), Turn left on Hwy 241 to County Rd 19, Turn Left onto Cnty Rd 19.  Turn Left on 32nd to Rec Center.

Team Line-up: Here

Race Schedule: 2010
4:00   Middle School Boys' 2.4K
4:08   Middle School Girls' 2.4K
4:30   Varsity Boys' 5K      T-Shirts-Top 20, Ribbons 1-30
4:55   Varsity Girls' 4K
5:20   JV Boys' 5K   Ribbons 1-30
5:45   JV Girls' 4K
6:10   Awards

Results: Swain Invitational 2010

Results: Swain Invitational 2010

AA Boys' & Girls' Varsity & JV Results: Here
Sophomore & Middle School Results: Here

Week #7 Swain Invitational 2010

Swain Invitational 2010          Bus Leaves CP @ 6:30am
Saturday, October 2nd
Enger Park Golf Course, Duluth, MN      Duluth Weather: Here
Enger Park GC Directions: Here
Team Line-up: Here

Race Schedule: 2010
10:50am  Girls' Sophomore 4K
11:20      Boys' Sophomore 4K
12:15pm Girls' JV AA  4K
1:15        Boys' JV AA 5K
2:10        Girls' AA Varsity 4K
3:00        Boys' AA Varsity 5K

Dinner at Grandma's @ 4:30pm    Here 

Results: Mustang & Griak 2010

2010 Mustang Invitational Results

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

2010 Griak Invitational Results     Flotrack Video: Boys' Maroon,       Flotrack Video:  Gold Girls
HS Girls' Gold Race: Here
HS Boys' Maroon Race: Here

Week #6 Sept 20-25th, Mustang & Griak Invitational

Mustang & Griak Invitational Week
Team Line-ups for Both: Here


Mustang Invitational
Friday, Sept. 24th
Chippewa Middle School

Google Map Directions: Here
Race Schedule: 2010 Mustang Invitational
Course Map ~ Girls': Here 
Course Map ~ Boys': Here
3:30pm  Girls' Gold 4K
4:00       Boys' Gold 5K
4:50       Boys' Green 5K
5:15      Girls' Green 4K


Griak Invitational       Flotrack Live Video: Here
Saturday, Sept. 25th
Les Bolstand Golf Course, Univ. of Minnesota
UM Cross Country Web Site~Griak Info: Here

Google Map Directions: Here
Race Schedule: 2010 Griak Invitational
Course 5K Map: Here
2:50pm  Girls' Gold Division 5K
4:30       Boys' Maroon Division 5K

Results: 2010 St. Olaf Showcase

2010 St. Olaf Showcase
Girls' 4K Results: Here
Boys' 5K Results: Here

Boys' Race re-cap:  Thirteen of the 15 Rebels raced to seasonal bests on the St. Olaf course, with Alec Bierker dropping a whopping 2:00 from his previous best.  With cool weather and light winds the track at St. Olaf was running fast for the boys' team.  Brett Sjostrom led our top five with a time of 18:18, with Rico Alexander, Nick Raksin, Derek Wachowiak and Jake Hillman finishing 2nd thru 5th for our team score. As a team the boys' finished 21st of 24 teams.  

Girls' Race re-cap:  Soph. Cassidy Soli defended her title winning by more than 18 seconds.  Eighteen of the Rebels raced to seasonal bests with 12 of the girls' setting their own St. Olaf course pr's in the process. Karli Mattson had the largest drop from last years race, cutting off 3:22 this year and placing in our top 7.  Not to be outdone, Stacey Rudolph dropped 2:17 from last years performance, finishing as our 9th overall team member.   Overall the girls' team finished 16th of 22 teams.

Next Up: Mustang Invitational, Friday, Sept. 24th and Griak Invitational, Saturday, Sept. 25th.
We will be running a split squad this coming weekend, with lineups to be determined early in the week!

Week #5, Sept. 13-17th St. Olaf Showcase Week

Athletes of the Week (s)   Week #2-4
Congratulations to.......

St. Olaf Showcase Invitational
Friday, Sept. 16th  @ St. Olaf College
Google Map Directions: Here 

Race Times:  Boys' @ 4:30, Girls' @ 5:15

Results: 2010 Bauman/Rovn Invitational

Bauman/Rovn Invitational Results
Friday, September 10th, 2010
Gale Woods Farm

Varsity Girls' 4K: Here
Varsity Boys' 5K: Here

C Girls' 4K: Here
C Boys' 5K: Here

Rebel Meet Recap: 2010 Bauman/Rovn Invitational
Congrats to our "C" Girls' Team who captured their division Team Championship placing 4 Rebels in the Top 10!  Earning Invitational T-Shirts: Alexis Alexander, Karli Mattson, Maria Trescony and Kelsie Johnson.  In the Varsity Girls' race Cassidy Soli finished 9th for the Rebels.  Co-Captain Jenna McElroy dropped over 60 seconds from last year's race as the Rebel #2 runner. McKinley Moore, Stacey Rudolph and Co-Captain Emily Huemann completed the Rebel "Top 5" for the meet.
Of the 20 returning Rebel Boys' & Girls', who competed at Gale Woods in 2009, 18 dropped an average of one minute over last years times.  25 members of the Rebel CC team competed in their 1st Bauman/Rovn Invitational !
As the lone returning Varsity Boy's competitor from last seasons meet, Brett Sjostrom dropped 74 seconds from his time in 2009!  Rookie runners Nick Baskin, Derek Wachowiak and Jake Hillman
earned their 1st top 5 spots on  CP's Varsity as did returning Jr., Brandon Johnson.
A reminder from your coaches...it was a great week of training...most of you had tired/heavy legs from Wednesday's...Great Workout!   Keep that in mind as we continue our seasons focus, the NWSC, 5AA and State Championships.

Bauman/rovn CC Invitational, September 10th, 2010

5th Annual Bauman/Rovn Invitational 
Friday, September 10th, 2010
Boys' 18-Teams, Girls' 20-Teams

Race Schedule
4:30 Boys' Varsity 5K   Top 25 T-Shirts
4:55 Girls' Varsity 4K
6:00 Boys' JV/C 5K   Top 10 T-Shirts
6:30 Girls' JV/C 4K


Gale Woods Farm: Site Google Map
Note: Parking is tight...look for off site parking along the entry road ( County Rd 110W).  Site will have Sheriff's Department guiding you for parking, as well as signage.

Team Camp:  We will try to locate ourselves just above the start line and possibly next to the TC Running Co.
camper.

Rebels Northwood's Invitational Results, 2010

2010 Rebel Northwood's Invitational Results
Boys' Results: Here
Girls' Results: Here 

Special thanks to our Great Finish Line Crew !!!!  And all the family and friends that showed up to cheer on the Rebel team as we hosted our first home invitational.

Girls' 2-Mile Team Results
1st  Coon Rapids     25pts
2nd Champlin Park  49pts
3rd Richfield            65pts

Boys' 2-Mile Team Results
1st   Monticello         15pts
2nd  Richfield            58pts
3rd  Champlin Park   61pts

Full Results will be posted both on Wayzata Results and this blog!

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

In the News: June 24th Champ-Dayton Press

2010 Summer Run Program in the News: Story Here

Spring Meeting: June 9th, 2010

Mandatory Spring Team Meeting for Cross Country
Wednesday, June 9th @ 10:50 C-243

June Last Chance Meets @ Wayzata HS

Wayzata Last Chance Distance Meets

Thurdsay, June 3rd @ 5PM

Monday, June 7th @ 7PM

Tuesday, June 15th @ 7PM

800-1600 & 3200 Meter Races

No Entry Fees !!!