Summer Cross Country Running Practices

Good News,
For those that are planning to join Cross Country Running this year or thinking about it we will be starting our Summer Running program on Monday, June 15!!  We have been given the ok to start workouts, with some restrictions and changes, but we are able to start getting everyone ready for the upcoming season. It is a small step, but very important to start getting everyone to a sense of normalcy after 3 months quarantine and restrictions.

Here are some items to know:
1. You will need to fill out this Waiver and bring it to me the first day that you practice.
2. We will be putting everyone into groups of no more than 10 on the first day and as of right now they will be expected to stay within that group the rest of the summer. Depending on numbers for summer training, we may stagger start times for each group, but those staggers will be 10 minutes.  It is hard to say how many groups we will have or who will currently be in what group.  It will depend on who is able to come.
3. I will post general information about the upcoming weeks practices, mainly time and location.  We will not be running at the school this summer due to the amount of construction going on inside and out, as well as due to the amount of restrictions currently for entering or using the buildings.
4. If an individual is unable to make practices, we would like for them to use the running2win.com (information can be found on the Cross Country blog page: coonrapidscc.blogspot.com) web page where all of the workouts will be posted as well as the runners can post what they were able to do.  This allows myself to monitor, add comments, and help each runner even if I am not able to see them.

If there are any questions, please let me know,
Thanks
Denny

Picking up Awards

The students below still need to pick up their awards. They can pick them up anytime between 10-2 the week of June 15th. Ms. Adams or Ms. Lacy will be in the main office and can give them their awards.

Bella Bresnahan

Belinda Griffith

Ilsa Hoaglund

Zoe Hoaglund

Akala Lowe

Kennedy Martinson

Bailey Paine

Rory Ruotsinoja

Peyton Taylor

Tami Tunmbi

Ashley Wiitanen

Sydney Vossen

Saydehnu Russ

Priscilla Osei

Ruth Osayameh

Ajwato Ongwach

Favor Nelson

Tulia Momo

Emma Myhers

Rachel Kalala

Beni Kalala

Julie Hedlund

Ali Hedlund

Kelis Hammer

Fayza Akeri

Second Round of Apparel

For anyone that ordered apparel at the beginning of the season, this is what I was told this morning from BSN, the company we ordered from. Currently their factory is not open due to the virus, thus, no orders are being sent out. However, once they are open, they will complete the order and mail all apparel to each individuals home, not the school.  So, once I hear from BSN on when they are to open, I'll let you know and you can expect your order to arrive at your home in about one week from that time.

Thanks and any questions, let me know,
Denny

Apparel Orders

The first round of apparel orders have arrived and I currently have them at my home.  The following individuals orders have arrived.  Please let me know how you would like to pick them up:

Bella Bresnahan
Rachel Deters
Nicole Fox
Julie Hedlund
Grace Henneman
Ilsa/Zoe Hoaglund
Ava/Grace Kehr
Molly Knoblach
Jordan Kriebel
Kennedy Martinson
Bailey Paine
Nina Weimholt

Thanks,
Denny

Continued Suspension of Season

Due to the Governor's decision to make schools online learning, the season for Track and Field will still be on hold until at least May 4th.  At this moment, Spring sports/activities have not been cancelled for the season, we are just not able to get together and participate in any practices, meets, etc.  We as coaches will still be preparing ourselves for once we are given the OK to continue our seasons, but until that time, we can only give suggestions on what the Girls can be doing to stay ready for once we start up. Below are some more workouts that can be done to help keep prepared, a little different than the last ones put out, but just trying to mirror what we may have been doing this upcoming week.  Anyone that is just in Field events, please do the Sprinters workouts.

Thanks, stay safe, and we will be in touch soon!!
Denny

Everyone, Every day:
2 Lap warm up, Stretch, Bands/Ladder  
- Pre-Race Drills
- Form/Sprint/Acceleration Drills/Calf Raises

Sprints (Hard Day)
100/200 Runners Set 1 & 3 (1x200m sprint, 1x100m sprint, 1x200m sprint) (60 sec rest in between each run), 3 min rest in between sets
Set 2 (2x300m sprint) 90 sec rest between runs

400 Runners 6 x 150m flying start (walk back recovery)
2 x 300m all out (5 min walk in between each)
2 x 350m all out, increase speed each 50m (5 min walk in between)

400m cool down

Sprints (Medium Day)
4x150 In, Out, In – 50m acc, 50m top speed, 50m recovery

Sprints (Easy Day)
Quick Starts in the grass x 10, 30meters
Plyometrics (Hill)
Start/initial acceleration drills

Sprints (Workout to end the week)
Timed Hell
10x15 sec stride outs in grass (90%)
6x30 sec, 60 sec recovery jog (95%)
4x1 min all out, 3 min rest
2x30 sec, 60 sec recovery jog recovery (95%)

Distance (First Run of the Week)
15 min Level 2 warm up with 3 x 20 sec Level 4 (Race Pace) Strides, 2 min Level 2 in between each
4, 6, 8 x 400m at Race Pace, 1 min 30 sec res
10 min cool down

Distance (Second Run of the Week)
3-4 miles Level 2 (easier pace)

 - within the run, after 10 mins, 5 x 20 seconds building up to Level 4 (race pace), 

- With 2 mins of Level 2 running for recovery in between each. 

Run is continuous, no stopping until 3-4 miles is done

Distance (Third Run of the Week)
30 minutes at Level 3

Distance (Fourth Run of the Week)
Timed Hell
10x15 sec stride outs in grass (90%)
6x30 sec, 60 sec recovery jog (95%)
4x1 min all out, 3 min rest
2x30 sec, 60 sec recovery jog recovery (95%)

Distance (Fifth  Run of the Week)
3-4 miles Level 2 (easier pace)

 - within the run, after 10 mins, 5 x 20 seconds building up to Level 4 (race pace), 

- With 2 mins of Level 2 running for recovery in between each. 

Run is continuous, no stopping until 3-4 miles is done

Personal Property Pick Up

Below is a message that many of you have read already, but we as coaches were asked to send it out as well, mainly for those that may need to get things out of your locker in the locker rooms. Thanks and I hope all the best for all of you!! Denny

Coon Rapids High School Families,

To be ready for distance learning on March 30, we are asking students and families to pick up personal items at school tomorrow Wednesday, March 25th.  Students will be allowed to enter the building through the new main entryway to gather their materials (personal property in school and athletic lockers, musical instruments, etc.) and then immediately exit the building. Staff will be present to help ensure social distancing recommendations are followed and to assist in gathering belongings as efficiently as possible. If you already have what you need, please do not come to school.  See specific pick up schedules below.

The pickup schedule has been created to:

• Minimize the number of people in and near the building at one time
• During pick up, we ask students and families to:

• Keep at least six feet of distance between them and others during the pickup process and stay home if sick. 
• Move quickly and efficiently to pick up what they need. This is not a time to socialize with friends. We ask parents to remind their children of this before they come to school.
• Only pick up what is essential for learning in the coming weeks. We continue to work from the assumption that school will resume sometime this spring. If it doesn’t, there will be another opportunity for families to pick up other materials at a later date.

Coon Rapids High School Pick Up Schedule

8:30 am - 9:45 am Student last names beginning with A-E

9:45 am - 11:00 am Student last names beginning with F-J

11:00 am - 12:15 pm Student last names beginning with K-O

12:15 pm - 1:30 pm Student last names beginning with P-T

1:30 pm - 3:00 pm Student last names beginning with U-Z

Lastly, we hope that this message finds you and your family well.  We know how quickly all of our lives have changed and how difficult this is for our students, parents/guardians, staff and community. We did not anticipate the school year having this challenge, and as our staff plans this week, we will be communicating ways for us to work together to support academic as well as emotional needs for our students.

Know that we miss seeing our students at school, but we will embrace this challenge as CR|ONE TEAM and support each other through it.  Above all, please be safe and take care. If you have any questions, do not hesitate to reach out- we are here to help.

Go Cardinals!

CRHS Administrative Team and Staff

Possible Workout Ideas

Here are some workout ideas that you can be using to help keep yourself ready.  Make sure you go through your warm-ups, if you can find a band, do the band drills, but for sure do your calf workout (2 x 10: flat foot toe raise, duck foot over the edge of a step, pigeon toed over the edge of a step).  The rest of the warm up, form, acceleration and sprint drills are on here: Total Speed.
Also, at the bottom are some basic strength training you can do without weights, plus do some sort of core work every day. As soon as I hear about some ideas on throwers I will send them out as well. 
Good luck, have fun, and if you can, get together with others to push yourselves but also make it easier.

Denny

Body Wt  Exercises:Air SquatsPushup (different Variations change hand placement, feet on steps etc.)Single leg squats (foot on step or chair)Calf Raises on a step (different variations)Lunges (side to side, front and back)Tuck jucks Box jumps on stair etcSkips (forward, backwards, sideways)
Plyo/Jump Workout x 2: TuckJumps, Rocket Jumps, Lunge Jumps, Line Hops, Skips for Height, Skips forDistance, Straight Leg Bounds

Practices Cancelled

Due to the events earlier today, we have been notified by our Activities Director that practices will be cancelled until at least March 27th.  Once we are notified of being able to hold practices again, we will let everyone know and get going.

Stay Active, and look for possible options by the captains for getting together for workouts.

Thanks
Denny

Track and Field Updates

A couple of items to make sure everyone is getting.

1. The Minnesota State High School League has made the decision as of this afternoon that all Spring sports/activities are still allowed to practice but due to the Corona Virus are not allowed to participate in or host any competitions or time trials until April 6th.  With this, our first two events on our schedule for this year have been cancelled and will not be made up.

2. With next week being Spring Break, our practice schedule will be a little different.  We will be able to use the Field House from 1:00-3:00, in which we will be having our Field Events practice and then at 3:00 we will have our running events practice. We want to make sure that the girls have the opportunity to practice both and not feel rushed and want to put an emphasis on our Field Events early in the season.  We will want the girls to enter in through Door 9 of the High School (Cafeteria Doors).

If there are any changes on either of these, we will let you know.
Thanks
Denny

2020 Track Apparel

Anyone that is wanting to order apparel for the 2019 Track and Field season can now order by following the link below.  Orders are due by Monday, March 16th.  Since it will take up to 5 weeks for orders, we want to get this taken care of as soon as possible.  If there are any questions, please let me or one of the captains know.

Thanks
Denny

Here is the info for buying apparel:

CLICK HERE: Coon Rapids Girls T&F

A few reminders:

1) Items not listed as Youth or Women's sizes are Men's sizes.

2) The Team Shop will close on 3/16/2020, and will NOT reopen.

3) Estimated delivery time is around 5 weeks from the close date.

4) Live Inventory is set on the store to help avoid backorders.  If an item is unavailable, it has ran out of inventory.

Practice Starts Tomorrow

A reminder that practice gets going tomorrow, 3:00pm in the mezzanine. Make sure you are signed up so you can be able to practice right away.

Thanks,

Denny

Preseason Apparel Order

We are trying a preseason order for apparel this year.  Please go to the following link and order by February 24th and we should be able to get some of our orders in earlier.  We will also reopen the store at the beginning of the season, March 9th, for those that missed this time period.  If you have any questions, please let me know,
Preseason Order

Thanks,
Denny