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 !