2019 Summer Training: XC

Rebels Cross Country Summer Running Program
Weekly Training Runs: Monday - Friday @ 8:00am 
June 10 - August 9th

• Monday, Wednesday & Friday @ :"The Forum"...LifeTime Fitness
• Tuesday and 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 kmoorhead@comcast.net
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" awards to those who put in the miles!
We encourage all to attend at least 3 running sessions a week at a minimum.    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 Mileage Awards will be handed out at the end of the summer training season.  Those who have reached 150, 200, 300 Miles will receive the 2019 Summer Mileage Gear!

• Washington Lake Training Camp will take place TBA.

• July 4th Week:  Captains Practice   July 1-6th
• Captains Practice Date(s):  July 29-Aug. 9th
• 2019 Season Start Date:  August 12th    @ The Ice Forum   8am

Contact:  Coach Moorhead     kmoorhead@comcast.net     ~or~  763-595-8944

2018 Rebels Summer Training

Rebels Cross Country Summer Running Program
Weekly Training Runs: Monday - Friday @ 8:00am 
June 11 - August 12th

• Monday, Wednesday & Friday @ :"The Forum"...LifeTime Fitness
• Tuesday and 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 kmoorhead@comcast.net
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 at a minimum.    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 Mileage T-Shirts will be awarded at the end of the summer training season.  Those who have reached 200, 300, 400+ will receive the 2018 Summer Mileage "T"!

• Washington Lake Training Camp will take place TBA.

• July 4th Week:  Captains Practice   July 2-8th
• Captains Practice Date(s):  July 29-Aug. 12th
• 2018 Season Start Date:  August 13th    @ The Ice Forum   8am

Contact:  Coach Moorhead     kmoorhead@comcast.net     ~or~  763-595-8944

2016 Summer Training Program

Rebels Cross Country Summer Running Program
Weekly Training Runs: Monday - Friday @ 8:00am 
June 13 - August 14th

• Monday, Wednesday & Friday @ :"The Forum"...LifeTime Fitness
• Tuesday and 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 kmoorhead@comcast.net
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 at a minimum.    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 Mileage T-Shirts will be awarded at the end of the summer training season.  Those who have reached 200, 300, 400+ will receive the 2016 Summer Mileage "T"!

• Washington Lake Training Camp will take place TBA.

• July 4th Week:  Captains Practice   July 2-8th
• Captains Practice Date(s):  Aug. 1-14th
• 2016 Season Start Date:  August 15th 

Contact:  Coach Moorhead     kmoorhead@comcast.net     ~or~  763-595-8944

2015 Summer Running Program

Rebels Cross Country Summer Running Program
Weekly Training Runs: Monday - Friday @ 8:00am 
June 15 - August 1st.

• Monday, Wednesday & Friday @ :"The Forum"...LifeTime Fitness
• Tuesday and 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 kmoorhead@comcast.net
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 at a minimum.    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 Mileage T-Shirts will be awarded at the end of the summer training season.  Those who have reached 200, 300, 400+ will receive the 2015 Summer Mileage "T"!

• Washington Lake Training Camp will take place TBA.

• July 4th Week:  Captains Practice   June  29-July 4th
• Captains Practice Date(s):  Aug. 3-15th
• 2015 Season Start Date:  August 17th

Week #6 July 16th - 21st

Summer Training Update: July 16-21st

It's week #6 of Summer Training, just a week and a half out till mandatory Captains'
Practice.   I've not heard from quite a few of you...assume that you are enjoying your summer
and in the back or you minds you are thinking 'bout our upcoming season !   

Remember...Summer Training is all about getting in a good base from which you will
set yourselves up for achieving the goals you've set for yourselves and team.   Daily running
is the key for success ( 1-Day off per week).   Keep your mileage/time consistant...enjoy the
runs...always finish knowing you could have run more or run harder.

It's Not the Heat...It's the

It's going to be a Hot Week!

OK...Keeping it simple Run in the AM...Yes, get your run in before 8AM.   No sense letting all the
past weeks runs go to waste by trying to run either in the evening ( NO!!!) or just not willing to get up
earlier in the AM.  

Yes...I ran at 6:15 this morning...other than being humid...it was a good time to run. 

Do Not...I repeat DO NOT run in the afternoon or evening this week!!!!!    Run in the Morning :)

Coach Moorhead

Summer Training 2012

Rebels Cross Country Summer Running Program
Weekly Training Runs: Monday - Friday @ 7:00am and 7:00pm
June 11 - August 14th.

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

Spring Team Meeting: Summer Preview

Spring Cross Country Meeting
Monday, June 4th
7AM ~or~ 2:25 PM
C-243

Please attend either the AM meeting or the PM meeting on Monday, June 4th.
The meetings will lay out Summer Training, Summer Mileage Shirts, Lake Washington Training
Camp, upcoming Competitive Schedule and more.

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!!!!!

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

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!