2013 Section 5AA Champs Results

Girls' Recap:  Four of our "Top 7"  ran to Lifetime PR's and Nine Rebel's ran to their 2nd Best times of the Season at the Section Championships this past Thursday.  None had a bigger day than Taylor Zauggs, 15:51 ( #7 All-Time List) and Kelsey Jonason's Birthday celebrating 2+minute drop for a 18:48 4K .  Overall the team placed 15th of 16 teams.  Our Total Team Time was the Best of the Season, with the Top 5 running for a team time of 1:24.0, with 1:21 seconds separting our #1 from our #5.   Viewing from afar...the team was a mere 2 minutes out of 10th place.  Nicely done by Sr. Captain Shannon Wald with a PR to finish her HS career with additional applause to all of our Senior Girls'.   Your leadership has paved the way for those that follow.   Thanks to your mentoring we had the largest number of Middle Schooler's join us at theSection Meet.    Thanks !

Boys' Recap: An impressive 92% of those that raced on Thursday ran to Lifetime PR's.  One of the finest season finishes I've personally witnessed in XC.  With a mere 43 seconds separating our #1 from our #5, we finished 12th overall out of 16 and like the girls' ran to a Seasonal Best Total Team Time of 1:29 for the 5K.   Our Three Senior Captains saved the best for last as all three ran to Lifetime PR's.  Alex Wachowiak is #36, Tyler Sayles, #44 and Alec Bierker is #51 on the 12th Grade Boy's All-Time List.   Sophomores Aaron Kloeppner, Dmitry Bierker and Michael Volk cracked the Top 50 All-Time Lists with #'s 15, 30 and 40 respectively.   Not since 2007 has any 9th Grader cracked the Top 50 List and we had Two this year with Ian Ivens, #37 and Luke Crandall #47.
With the majority of our Team returning,, next year looks promising !
 
Results of the Section 5AA Champs, 2013
Varsity Girls' Results: Here
Girls' Finish Video: Here
JV Girls' Results: Here

Varsity Boys' Results: Here
Boys' Finish Video:  Here
JV Boys' Results: Here

2013 Week #11: Oct. 21-26th Section Champs

Section 5AA Championships When:  Thursday, Oct 24, 2013 Where:  Anoka High School (map) Early Release @ 1:40PM: Bus @ 2:00  Meet Schedule: 2013 5AA Championships 3:30 pm   Girls Varsity Race – 4000 meters     Lane #1 4:00 pm   Boys Varsity Race – 5000 meters     Lane #1 4:30 pm   Boys Junior Varsity Race    Lane #1 4:38 pm   Girls Junior Varsity Race    Lane #1 5:15 pm Awards Ceremony  Note: Boy's loop has been extended to 2500 meters.   Race will now be 2-Loops.           Girls' loop will remain the same, 2 x 2000 meters

Results: 2013 NWSC Championships

NWSC Championships
Thursday, October 10, 2013
Elk River GC

Weather:  75, Winds Gusting to 15mph...Blue Skies

Results: 2013 NWSC Championships
Girls' Varsity Results: Here
Girls' JV Results: Here
Girls' MS Results: Here

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

2013 Week #9 Oct. 7-12th NWSC Champs

2013 NWSC Championships

When:     Thursday, Oct 10, 2013

Where:    Elk River Golf Club (map)

Bus Departs CP @ 1:30 Early Release @ 1:10PM 

4K, 5K & MS Course Maps: Here 

Meet Schedule 
3:30 Boys' Varsity Race 

4:10 Girls' Varsity Race 

4:40 Boys' JV Race 

5:10 Girls' JV Race 

5:40 MS Race 

6:05 Awards Presentation 

Top 22 All-Conference #'s 23-33 H-Mention All-Conference

Results: 2013 Swain Invitational

Swain Invitational
Saturday, October 5th, 2013
Enger Park Golf Course

Weather :  Mist & Light Rain   40's-50's
                 Winds, Gusting to 35mph

Full Results pdf:   Here

2013 Week #8 Sept. 28 - Oct. 2nd Swain Invit.

Itinerary for Swain Invitational   Oct. 2nd, 2013

• Swain Meet Web Site: Here
• Bring $ for Race T-Shirt & Dinner ( Suggest $40)
• Team Bus leaves CP at 6:30 am !!!
• Pit Stop at Tobies in Hinkley  ( 20 Minutes !)
• Arrive at Enger Park GC  9:45   Map Here
• 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 ????

Results: Griak Maroon Boys' & Girls'

2013 Griak Invitational
Saturday, Sept. 28th
Les Bolstad Golf Course, UM


Maroon Boys' Race: Results Here
Maroon Girls' Race: Results Here

2013 Week #7 Sept 28th Griak Invitational

Griak Invitational: Meet Info Here     Note:  Our Top 10 Runner's
Saturday, Sept. 28th, 2013
Les Bolstad Golf Course, Univ. of Minnesota
Saturday Meet: Bus Leaves CP @ 1:30
2012 FloTrack Videos of Griak

Griak Invitational Race Schedule & Course Map
3:55  Maroon Boys' 5K
4:45  Maroon Girls' 5K
 

2013 Week #7: Sept. 23-28th Mustang & Griak Invitationals

Monday-Friday:  Practice @ 2:40 pm   CP Track 
Friday Meet: Bus Leaves CP @ 1:45
Saturday Meet: Bus Leaves CP @ 1:30 

Team Picture:  Thursday @  3:00

Pasta Party Thursday, @ Halek's

Mustang Invitational
Chippewa Middle School, North Oaks, MN (map)
Note:  Construction on 96 - Take  I to Hogson Road 

Early Release: 1:30 

Bus Leaves CP: 1:45 

3:30 Gold Race-Boys' Top 7 

4:00 Gold Race-Girls'  Top 7

4:25 JH/MS Race-Boys' 2.5K 

4:40 JH/MS Race-Girls' 2K 

4:55 Green Race-Boys' Unlimited 

5:25 Green Race-Girls' Unlimited

Results: 2013 Milaca Mega Meet

2013 Milaca Mega Meet Results
Saturday, September 21st, 2013
Milaca Golf Course

7th Grade Girls' Results: Here
8th Grade Girls' Results: Here
9th Grade Girls' Results: Here
JV Girls' Results: Here
AAAA Varsity Girls' Results: Here

7th Grade Boys' Results: Here
8th Grade Boys' Results: Here
9th Grade Boys' Results: Here
10th Grade Boys' Results: Here
JV Boys' Results: Here
AAAA Varsity Boys' Results:Here

2013 Week #6: Sept. 16-21st Milaca Meet

Monday-Friday:  Practice @ 2:40 pm    CP Track
Saturday Meet: Bus Leaves CP @ 8:00 

Pasta Party Friday, @ Jonason's

Milaca Mega Meet:  Meet Site Here
Saturday, Sept. 21st, 2013
Stones Throw Golf Course (Milaca GC)
Spectator Information: Here  
Course Map: Here

Milaca MegaMeet Meet Schedule:  Update:    Lane # 4  JH - JV Races
10:00  8th Grade Boys'   3.2K
10:15  7th Grade Boys'  3.2K
10:30  8th Grade Girls'  3.2K
10:45  7th Grade Girls' 3.2K
11:00  9th Grade Girls'  4K
11:15   9th Grade Boys'  5K
11:45   10th Grade Boys'
12:45   Varsity AAAA Boys'       Lane #9 for Varsity Races
1:30     Varsity AAAA Girls'
2:00     JV Girls'
2:15     JV Boys'

Results: 2013 Rum River Invitational

2013 Rum River Invitational Results
Thursday, September 12th
Anoka HS      Weather:  Temp 72,  Cloudy,  Dry Conditions


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

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

Middle School Boys: Here
Middle School Girls: Here

2013 Week #5: Sept. 9 - 14th Rum River Invit.

Week #5 Preview:  Rum River Invitational

Pasta Party ~ Wednesday @ the VanVoorhis's

Anoka's Rum River Invitational
Thursday, 9/12/13

Race Schedule:  3:30  Girls' JV  4k
                           4:00  Boys' JV 5K
                           4:30  Girls' Varsity 4K
                           5:00  Boys' Varsity 5K
                           5:30  Middle School B & G  3K

Awards:  Varsity ~ T-Shirts to the Top 20
               JV ~ Medals to the Top 15
               MS ~ Ribbons to the Top 10

Thoughts for the Week

• Nutrition:  Eat a balanced meal...include your fruits and vegetables.  Hydrate...bring a bottle of water to your classes.
• Sleep:   Let's hit the pillow by 10:00pm.  Getting at least 7 hours of Sleep !!!
• Academics:  Get your homework done!  Start projects now, get ahead of the game.  There is no excuse to fall behind in your academics !
• There was no 4th bullet point :)

Results: 2013 Hopkins Bauman/Rovn Invitational

2013 Hopkins Bauman/Rovn Invitational Results
Wednesday, September 11th
Gale Woods Farm       Temp:  Low 90's dropping to Mid 80's

Girls' JV 4K: Results Here
Boys' JV 5K: Results Here

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

Girls' JV ~ C 4K: Results Here
Boys' JV ~ C 5K: Results Here

2013: Week #4 Sept 2-7th Hopkins Invit.

XC Week #4  Sept. 2nd - 7th

Wednesday:  Hopkins Bauman/Rovn Invitational @ Gale Woods Farm
Early Release at 1:10....Bus Leaves @ 1:30pm

Hopkins Bauman/Rovn XC Invitational:  Info Here
Meet Schedule
3:30  Boys' JV      Top 15 T-Shirts
4:00  Girls' JV      Top 15 T-Shirts
4:30  Boys' Varsity  Top 25 T-Shirts
4:55  Girls' Varsity   Top 25 T-Shirts
5:20  Boys' Middle School  2.7K   
5:40  Girls' Middle School  2.7K
6:00  Boys' "C" Race     Top 10 T-Shirts
6:30  Girls' "C" Race     Top 10 T-Shirts

 Thursday:  Practice @ 2:40 pm    CP Track

• Turn in Happenings $ & remaining books unsold

• Turn in $ for Team T-Shirts & Girls' Team Shorts

Labor Day Weekend 2013

2013 Labor Day Weekend

Saturday Practice @ 7am   "The Forum"
Monday Practice:  7am or 7pm  at CP

1st Week of School Preview
Tuesday:  Meet at the Track @ 2:40pm
Wednesday:  Hopkins Rovn/Bauman Invitational
Early Release:  1:10...Bus Leaves CP @ 1:30

Happenings Books Final Sales Week:   Ends Thursday
Please bring $$ and any unsold books on Thursday:  Sept. 5th

Results: 2013 Rebels Northwood's Invitational

2013 Northwood's Invitational Results
Girls' 2-Mile: Here
Boys' 2-Mile: Here

Saturday Practice:  8AM  @ The Forum ( by Lifetime)

Week #3 Preview
Practice Schedule:  Mon. & Wed. at CP,   7AM
                                Tues. & Thurs @ JRAC,  7AM

St. Olaf Showcase Meet
Friday, Aug. 30th,      Bus Leaves CP @ 2PM
Girls' 4K @ 4PM
Boys' 5K @ 5PM 

All of you will be running !    Same format as Northwoods !  Everyone runs

2013 Season: Week #2 Aug. 19th - 24th

Week #2 Practice Schedule  Aug. 19-24th
Monday ~ 8:30 @ CP Track
Tuesday ~ 8:30 @ JRAC
Wednesday ~8:30 &  12N ( for 9th Graders) @ CP Track
Thursday ~ 8:30 @ JRAC    Pasta Party at Megan Johnson's:  5PM !!!!
Friday ~ Northwoods Invit.
Saturday ~ 8am @ " The Forum"


Happenings Books Kick-off
Tuesday @ JRAC    9:45


Northwood's Invitational:  Friday, Aug. 23rd 
Team Reports to Northwood's @ 7:45am

Meet Schedule:   Girls' Race  @  9am
                            Boys' Race  @  9:30
                          
                          

Week #1 Update Aug. 15-17th

Remainder Practice Sessions:  Week #1   August 15-17th

Thursday:   JRAC  @ 8:30am
Friday:  CP Track @ 8:30
Saturday:  LifeTime/The Forum  @ 8AM

Preview Week #2   August 19-24th

Same practice schedule as Week #1 with the following exceptions:
Wednesday ~  "Link Crew" / "Web Crew" Rally   ~  Practice @ 12:30
Thursday  ~  Pasta Pool Party @ Megan Johnson 's    Time TBA
Friday  ~  Northwood's Invitational   ~  Report to Northwood's no later than 8AM !

Tuesday Time Trial, Aug. 13th

2-Mile Time Trial

Tuesday, August 13th @ 8:30 AM

CP Track Stadium

1- Boys' Heat

1-Girls' Heat

Everyone Runs....Get your base time in.  

 This time trial allows the coaching staff  to set up your goals for future Interval,

 Rep and Threshold Runs   :)

2013 Season Week #1 Aug 12-17th

Week #1  Rebels Cross Country 2013

Weekly Training Runs: Monday - Friday @ 8:30am 

August 12 - 17th

8:30 AM !!!!!!!

• Monday, Wednesday & Friday @ CPHS Track Stadium
• Tuesday  & Thursday @ Jerry Ruppelius Park    Note: Tentative Site for T & TH

The 2013 Season Officially begins next Monday, August 12th  ! 
Yep...it's here, the beginning of the 2013 XC season.  Your captains and I are looking forward to this season with good solid expectations for all of you.
As our district requires, you must be registered prior to the beginning of practice.  Please take care of this prior to your arrival next Monday.  We...Your Captains, Ellie, Rachel and I don't wish to hound you to take care of this simple process.  We will be on you every day if you haven't taken care of this!

Our first meet is our Northwood's Invitational, Friday, August 23rd.   The races are all 2-Miles on a flat and grassy course just down the block from Oxbow Grade School on 109th.
But before we get there, we will be doing the 2-Mile Track Time Trial early next week to establish your training pace for the early season workouts ( Tempo, Threshold and Intervals).

Please contact Coach Moorhead if you need to discuss conflicts with these dates or Weeks 1 &  2 of the "Official Season"...August 12th -24th.     Let me know so I can give you the workouts :)

Captains Practice Begins: July 29th !

Cross Country Captains Practice Sites & Time

Weekly Training Runs: Monday - Friday @ 8:30am 

July 29-Aug 10th

8:30 AM !!!!!!!

• Monday, Wednesday &  Friday @ CPHS Track Stadium
• Tuesday  &  Thursday @ Jerry Ruppelius Park

Fall Captains Practice Officially begins next Monday, July 29th ! 
Yes, it's still summer...but attendance at these will be an indicator as to our success this season.  Other than a scheduled family vacation, mission trip or eagle scouts ( just seeing if you are reading this Michael)...attendance at these runs is crucial !.

Please contact Coach Moorhead if you need to discuss conflicts with these dates or Weeks 1 & 2 of the "Official Season"...August 12th -24th.   I've already spoken with a few of you...thank you by the way....who will miss either Captains Practice Days or Weeks 1 & 2 days.    Let me know so I can give you the workouts :)

Summer Mileage Shirts

The 200 / 300  Mile Shirt....Do I have a shot and what does it take ?

We just passed Week # 5 of our 2013 Summer Running, which means that for those of you chasing the 200 or 300 Mile Shirt, you  are well on your way !    If you have been averaging 3 miles or 30 minutes a day with a day off once a week you should be at your halfway point...say 90 miles.

We have quite a few who are quite a bit beyond 100 miles...say 120 or more. So the answer is yes you will earn your Summer Mileage Shirt.

All those who ran last season and who have yet to join us this summer...get those daily runs in !!!!

We just had three new members of this falls team join us in the past two weeks and they no doubt will get to the 200 Mile Club.   If we haven't seen you...please join the captains and team for the daily runs.    If you need more incentive, here it is ! ... If you wish to join us for the Moorhead Cabin/Lake Washington overnite, you need to get  those runs in.   It's far easier getting your daily run in, as a group rather than on you own :)

Summer Training Sites & Times Update

Rebels Cross Country Summer Running Program

Weekly Training Runs: Monday - Friday @ 8:30am 

June 10 - July 27th

8:30 AM !!!!!!!

• Monday, Wednesday &  Friday @ :   "The Forum"...LifeTime Fitness
• Tuesday  &  Thursday @ Jerry Ruppelius Park

Site & Time Update:   Begins Monday June 17th ! !
We've moved the time to 8:30 and will also move us to just two locations.
We encourage all to attend at least 3 running sessions a week if possible.    Attending at least 3 sessions allows for your own personal flexibility with summer activities.  The greater the attendance during the summer, the greater chances you will have a break-thru season this Fall !

Summer Training 2013 Preview

Rebels Cross Country Summer Running Program
Weekly Training Runs: Monday - Friday @ 7:30am 
June 10 - August 13th.

• Monday, Wednesday & Friday @ :"The Forum"...LifeTime Fitness
• Tuesday @ Palmer Lake Park
• Thursday @ Jerry Ruppelius Park

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
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!
We encourage all to attend at least 3 running sessions a week if possible.    Attending at least 3 sessions allows for your own personal flexibility with summer activities.  The greater the attendance during the summer, the greater chances you will have a break-thru season this Fall !

Spring Break Distance Practice 2013

2013 Spring Break Distance Workouts

Monday-Wednesday @ 8AM - Meet in Fieldhouse

Thursday - Saturday @ 9AM  Meet in parking lot by Track Gate

Week # 1 Notes & Quotes from Coach Moorhead

• The 1st few weeks are known as "General Prep" or "Base"...you know them as easy:)
• This is your foundation and injury prevention period...!

• Workouts are available from Moorhead in C-243 and will also be posted outside the training room door.