Cross Country Running Girls - Como Park High School

Cross Country Running Girls - Varsity

School Year:

	Date	Time	Event	Opponent	Location	Game Summary
457564	08/12/24	TBD	Practice Begins	St. Paul Washington Multiple Schools Opponent Schools Harding Highland Park Humboldt Johnson St. Paul Central St. Paul Washington		Game Summary Event Notes: Practice Begins
457564				St. Paul Central Multiple Schools Opponent Schools Harding Highland Park Humboldt Johnson St. Paul Central St. Paul Washington
457564				Harding Multiple Schools Opponent Schools Harding Highland Park Humboldt Johnson St. Paul Central St. Paul Washington
457564				Highland Park Multiple Schools Opponent Schools Harding Highland Park Humboldt Johnson St. Paul Central St. Paul Washington
457564				Humboldt Multiple Schools Opponent Schools Harding Highland Park Humboldt Johnson St. Paul Central St. Paul Washington
457564				Johnson Multiple Schools Opponent Schools Harding Highland Park Humboldt Johnson St. Paul Central St. Paul Washington
455745	08/30/24	08:00 AM	Meet	Rosemount	Rosemount High School	Game Summary Event Notes: Meet
458159	09/06/24	04:30 PM	Conference Prelims	St. Paul Washington Multiple Schools Opponent Schools Highland Park Harding Humboldt Johnson St. Paul Central St. Paul Washington	Highland Park Nine-Hole G.C.	Game Summary Event Notes: Conference Prelims
458159				St. Paul Central Multiple Schools Opponent Schools Highland Park Harding Humboldt Johnson St. Paul Central St. Paul Washington
458159				Harding Multiple Schools Opponent Schools Highland Park Harding Humboldt Johnson St. Paul Central St. Paul Washington
458159				Highland Park Multiple Schools Opponent Schools Highland Park Harding Humboldt Johnson St. Paul Central St. Paul Washington
458159				Humboldt Multiple Schools Opponent Schools Highland Park Harding Humboldt Johnson St. Paul Central St. Paul Washington
458159				Johnson Multiple Schools Opponent Schools Highland Park Harding Humboldt Johnson St. Paul Central St. Paul Washington
457901	09/10/24	04:00 PM	Invitational	St. Paul Washington Multiple Schools Opponent Schools DeLaSalle Breck Camden High School St. Paul Washington United Christian Academy St. Paul Central Harding St. Croix Lutheran Academy St. Paul Humboldt Park Center Cretin-Derham Hall Robbinsdale Cooper Blake BCCA Columbia Heights Community of Peace Academy Groves Academy Avail Academy St. Anthony Village Hiawatha Academies Academy for Sciences & Agriculture Twin Cities Academy/Great River Tigers St. Paul Johnson Bloomington Kennedy Minneapolis Edison	Bassett Creek Park	Game Summary Event Notes: Invitational
457901				St. Paul Central Multiple Schools Opponent Schools DeLaSalle Breck Camden High School St. Paul Washington United Christian Academy St. Paul Central Harding St. Croix Lutheran Academy St. Paul Humboldt Park Center Cretin-Derham Hall Robbinsdale Cooper Blake BCCA Columbia Heights Community of Peace Academy Groves Academy Avail Academy St. Anthony Village Hiawatha Academies Academy for Sciences & Agriculture Twin Cities Academy/Great River Tigers St. Paul Johnson Bloomington Kennedy Minneapolis Edison
457901				Harding Multiple Schools Opponent Schools DeLaSalle Breck Camden High School St. Paul Washington United Christian Academy St. Paul Central Harding St. Croix Lutheran Academy St. Paul Humboldt Park Center Cretin-Derham Hall Robbinsdale Cooper Blake BCCA Columbia Heights Community of Peace Academy Groves Academy Avail Academy St. Anthony Village Hiawatha Academies Academy for Sciences & Agriculture Twin Cities Academy/Great River Tigers St. Paul Johnson Bloomington Kennedy Minneapolis Edison
457901				Bloomington Kennedy Multiple Schools Opponent Schools DeLaSalle Breck Camden High School St. Paul Washington United Christian Academy St. Paul Central Harding St. Croix Lutheran Academy St. Paul Humboldt Park Center Cretin-Derham Hall Robbinsdale Cooper Blake BCCA Columbia Heights Community of Peace Academy Groves Academy Avail Academy St. Anthony Village Hiawatha Academies Academy for Sciences & Agriculture Twin Cities Academy/Great River Tigers St. Paul Johnson Bloomington Kennedy Minneapolis Edison
457901				Breck Multiple Schools Opponent Schools DeLaSalle Breck Camden High School St. Paul Washington United Christian Academy St. Paul Central Harding St. Croix Lutheran Academy St. Paul Humboldt Park Center Cretin-Derham Hall Robbinsdale Cooper Blake BCCA Columbia Heights Community of Peace Academy Groves Academy Avail Academy St. Anthony Village Hiawatha Academies Academy for Sciences & Agriculture Twin Cities Academy/Great River Tigers St. Paul Johnson Bloomington Kennedy Minneapolis Edison
457901				Minneapolis Edison Multiple Schools Opponent Schools DeLaSalle Breck Camden High School St. Paul Washington United Christian Academy St. Paul Central Harding St. Croix Lutheran Academy St. Paul Humboldt Park Center Cretin-Derham Hall Robbinsdale Cooper Blake BCCA Columbia Heights Community of Peace Academy Groves Academy Avail Academy St. Anthony Village Hiawatha Academies Academy for Sciences & Agriculture Twin Cities Academy/Great River Tigers St. Paul Johnson Bloomington Kennedy Minneapolis Edison
457901				Columbia Heights Multiple Schools Opponent Schools DeLaSalle Breck Camden High School St. Paul Washington United Christian Academy St. Paul Central Harding St. Croix Lutheran Academy St. Paul Humboldt Park Center Cretin-Derham Hall Robbinsdale Cooper Blake BCCA Columbia Heights Community of Peace Academy Groves Academy Avail Academy St. Anthony Village Hiawatha Academies Academy for Sciences & Agriculture Twin Cities Academy/Great River Tigers St. Paul Johnson Bloomington Kennedy Minneapolis Edison
457901				Blake Multiple Schools Opponent Schools DeLaSalle Breck Camden High School St. Paul Washington United Christian Academy St. Paul Central Harding St. Croix Lutheran Academy St. Paul Humboldt Park Center Cretin-Derham Hall Robbinsdale Cooper Blake BCCA Columbia Heights Community of Peace Academy Groves Academy Avail Academy St. Anthony Village Hiawatha Academies Academy for Sciences & Agriculture Twin Cities Academy/Great River Tigers St. Paul Johnson Bloomington Kennedy Minneapolis Edison
457901				BCCA Multiple Schools Opponent Schools DeLaSalle Breck Camden High School St. Paul Washington United Christian Academy St. Paul Central Harding St. Croix Lutheran Academy St. Paul Humboldt Park Center Cretin-Derham Hall Robbinsdale Cooper Blake BCCA Columbia Heights Community of Peace Academy Groves Academy Avail Academy St. Anthony Village Hiawatha Academies Academy for Sciences & Agriculture Twin Cities Academy/Great River Tigers St. Paul Johnson Bloomington Kennedy Minneapolis Edison
457901				St. Paul Humboldt Multiple Schools Opponent Schools DeLaSalle Breck Camden High School St. Paul Washington United Christian Academy St. Paul Central Harding St. Croix Lutheran Academy St. Paul Humboldt Park Center Cretin-Derham Hall Robbinsdale Cooper Blake BCCA Columbia Heights Community of Peace Academy Groves Academy Avail Academy St. Anthony Village Hiawatha Academies Academy for Sciences & Agriculture Twin Cities Academy/Great River Tigers St. Paul Johnson Bloomington Kennedy Minneapolis Edison
457901				St. Paul Johnson Multiple Schools Opponent Schools DeLaSalle Breck Camden High School St. Paul Washington United Christian Academy St. Paul Central Harding St. Croix Lutheran Academy St. Paul Humboldt Park Center Cretin-Derham Hall Robbinsdale Cooper Blake BCCA Columbia Heights Community of Peace Academy Groves Academy Avail Academy St. Anthony Village Hiawatha Academies Academy for Sciences & Agriculture Twin Cities Academy/Great River Tigers St. Paul Johnson Bloomington Kennedy Minneapolis Edison
457901				St. Anthony Village Multiple Schools Opponent Schools DeLaSalle Breck Camden High School St. Paul Washington United Christian Academy St. Paul Central Harding St. Croix Lutheran Academy St. Paul Humboldt Park Center Cretin-Derham Hall Robbinsdale Cooper Blake BCCA Columbia Heights Community of Peace Academy Groves Academy Avail Academy St. Anthony Village Hiawatha Academies Academy for Sciences & Agriculture Twin Cities Academy/Great River Tigers St. Paul Johnson Bloomington Kennedy Minneapolis Edison
457901				DeLaSalle Multiple Schools Opponent Schools DeLaSalle Breck Camden High School St. Paul Washington United Christian Academy St. Paul Central Harding St. Croix Lutheran Academy St. Paul Humboldt Park Center Cretin-Derham Hall Robbinsdale Cooper Blake BCCA Columbia Heights Community of Peace Academy Groves Academy Avail Academy St. Anthony Village Hiawatha Academies Academy for Sciences & Agriculture Twin Cities Academy/Great River Tigers St. Paul Johnson Bloomington Kennedy Minneapolis Edison
457901				Cretin-Derham Hall Multiple Schools Opponent Schools DeLaSalle Breck Camden High School St. Paul Washington United Christian Academy St. Paul Central Harding St. Croix Lutheran Academy St. Paul Humboldt Park Center Cretin-Derham Hall Robbinsdale Cooper Blake BCCA Columbia Heights Community of Peace Academy Groves Academy Avail Academy St. Anthony Village Hiawatha Academies Academy for Sciences & Agriculture Twin Cities Academy/Great River Tigers St. Paul Johnson Bloomington Kennedy Minneapolis Edison
457901				Park Center Multiple Schools Opponent Schools DeLaSalle Breck Camden High School St. Paul Washington United Christian Academy St. Paul Central Harding St. Croix Lutheran Academy St. Paul Humboldt Park Center Cretin-Derham Hall Robbinsdale Cooper Blake BCCA Columbia Heights Community of Peace Academy Groves Academy Avail Academy St. Anthony Village Hiawatha Academies Academy for Sciences & Agriculture Twin Cities Academy/Great River Tigers St. Paul Johnson Bloomington Kennedy Minneapolis Edison
457901				Robbinsdale Cooper Multiple Schools Opponent Schools DeLaSalle Breck Camden High School St. Paul Washington United Christian Academy St. Paul Central Harding St. Croix Lutheran Academy St. Paul Humboldt Park Center Cretin-Derham Hall Robbinsdale Cooper Blake BCCA Columbia Heights Community of Peace Academy Groves Academy Avail Academy St. Anthony Village Hiawatha Academies Academy for Sciences & Agriculture Twin Cities Academy/Great River Tigers St. Paul Johnson Bloomington Kennedy Minneapolis Edison
457901				St. Croix Lutheran Academy Multiple Schools Opponent Schools DeLaSalle Breck Camden High School St. Paul Washington United Christian Academy St. Paul Central Harding St. Croix Lutheran Academy St. Paul Humboldt Park Center Cretin-Derham Hall Robbinsdale Cooper Blake BCCA Columbia Heights Community of Peace Academy Groves Academy Avail Academy St. Anthony Village Hiawatha Academies Academy for Sciences & Agriculture Twin Cities Academy/Great River Tigers St. Paul Johnson Bloomington Kennedy Minneapolis Edison
457901				Community of Peace Academy Multiple Schools Opponent Schools DeLaSalle Breck Camden High School St. Paul Washington United Christian Academy St. Paul Central Harding St. Croix Lutheran Academy St. Paul Humboldt Park Center Cretin-Derham Hall Robbinsdale Cooper Blake BCCA Columbia Heights Community of Peace Academy Groves Academy Avail Academy St. Anthony Village Hiawatha Academies Academy for Sciences & Agriculture Twin Cities Academy/Great River Tigers St. Paul Johnson Bloomington Kennedy Minneapolis Edison
457901				Twin Cities Academy/Great River Tigers Multiple Schools Opponent Schools DeLaSalle Breck Camden High School St. Paul Washington United Christian Academy St. Paul Central Harding St. Croix Lutheran Academy St. Paul Humboldt Park Center Cretin-Derham Hall Robbinsdale Cooper Blake BCCA Columbia Heights Community of Peace Academy Groves Academy Avail Academy St. Anthony Village Hiawatha Academies Academy for Sciences & Agriculture Twin Cities Academy/Great River Tigers St. Paul Johnson Bloomington Kennedy Minneapolis Edison
457901				Avail Academy Multiple Schools Opponent Schools DeLaSalle Breck Camden High School St. Paul Washington United Christian Academy St. Paul Central Harding St. Croix Lutheran Academy St. Paul Humboldt Park Center Cretin-Derham Hall Robbinsdale Cooper Blake BCCA Columbia Heights Community of Peace Academy Groves Academy Avail Academy St. Anthony Village Hiawatha Academies Academy for Sciences & Agriculture Twin Cities Academy/Great River Tigers St. Paul Johnson Bloomington Kennedy Minneapolis Edison
457901				Camden High School Multiple Schools Opponent Schools DeLaSalle Breck Camden High School St. Paul Washington United Christian Academy St. Paul Central Harding St. Croix Lutheran Academy St. Paul Humboldt Park Center Cretin-Derham Hall Robbinsdale Cooper Blake BCCA Columbia Heights Community of Peace Academy Groves Academy Avail Academy St. Anthony Village Hiawatha Academies Academy for Sciences & Agriculture Twin Cities Academy/Great River Tigers St. Paul Johnson Bloomington Kennedy Minneapolis Edison
457901				United Christian Academy Multiple Schools Opponent Schools DeLaSalle Breck Camden High School St. Paul Washington United Christian Academy St. Paul Central Harding St. Croix Lutheran Academy St. Paul Humboldt Park Center Cretin-Derham Hall Robbinsdale Cooper Blake BCCA Columbia Heights Community of Peace Academy Groves Academy Avail Academy St. Anthony Village Hiawatha Academies Academy for Sciences & Agriculture Twin Cities Academy/Great River Tigers St. Paul Johnson Bloomington Kennedy Minneapolis Edison
457901				Hiawatha Academies Multiple Schools Opponent Schools DeLaSalle Breck Camden High School St. Paul Washington United Christian Academy St. Paul Central Harding St. Croix Lutheran Academy St. Paul Humboldt Park Center Cretin-Derham Hall Robbinsdale Cooper Blake BCCA Columbia Heights Community of Peace Academy Groves Academy Avail Academy St. Anthony Village Hiawatha Academies Academy for Sciences & Agriculture Twin Cities Academy/Great River Tigers St. Paul Johnson Bloomington Kennedy Minneapolis Edison
457901				Academy for Sciences & Agriculture Multiple Schools Opponent Schools DeLaSalle Breck Camden High School St. Paul Washington United Christian Academy St. Paul Central Harding St. Croix Lutheran Academy St. Paul Humboldt Park Center Cretin-Derham Hall Robbinsdale Cooper Blake BCCA Columbia Heights Community of Peace Academy Groves Academy Avail Academy St. Anthony Village Hiawatha Academies Academy for Sciences & Agriculture Twin Cities Academy/Great River Tigers St. Paul Johnson Bloomington Kennedy Minneapolis Edison
457901				Groves Academy Multiple Schools Opponent Schools DeLaSalle Breck Camden High School St. Paul Washington United Christian Academy St. Paul Central Harding St. Croix Lutheran Academy St. Paul Humboldt Park Center Cretin-Derham Hall Robbinsdale Cooper Blake BCCA Columbia Heights Community of Peace Academy Groves Academy Avail Academy St. Anthony Village Hiawatha Academies Academy for Sciences & Agriculture Twin Cities Academy/Great River Tigers St. Paul Johnson Bloomington Kennedy Minneapolis Edison
458160	10/15/24	03:30 PM	Conference Championship	St. Paul Washington Multiple Schools Opponent Schools Highland Park Harding Humboldt Johnson St. Paul Central St. Paul Washington	Highland Park Nine-Hole G.C.	Game Summary Event Notes: Conference Championship
458160				St. Paul Central Multiple Schools Opponent Schools Highland Park Harding Humboldt Johnson St. Paul Central St. Paul Washington
458160				Harding Multiple Schools Opponent Schools Highland Park Harding Humboldt Johnson St. Paul Central St. Paul Washington
458160				Highland Park Multiple Schools Opponent Schools Highland Park Harding Humboldt Johnson St. Paul Central St. Paul Washington
458160				Humboldt Multiple Schools Opponent Schools Highland Park Harding Humboldt Johnson St. Paul Central St. Paul Washington
458160				Johnson Multiple Schools Opponent Schools Highland Park Harding Humboldt Johnson St. Paul Central St. Paul Washington

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Number	Name	Position	Grade
No Data Found. Please add a student.

Varsityheading 3

CCheading 3

Welcome to the Como Park Cross Country Team!

Team Website
http://comoparkcrosscountry.com/

2023 Season Begins Monday, August 14th
Minnesota State High School League Eligibility Brochure
Sports Qualifying Physical Exam l Good for 3 years

Head Coach - Tim Kersey

Como Park Cross Country 2023

? Phone number and address for summer

? Summer Training- be consistent, run 5-6 times per week, 3-4 if injury prone

? Run 60% of miles on soft surfaces

? Shoes 250-350 miles/pair

? Weights or circuits

? Limited racing (3 races maximum, 1 race minimum)

? Cross-Train

? Team Goals !!- take care of business daily and good things will happen

? log miles online or in a notebook

? Call/text/email as needed kerseytimothy@gmail.com 651.587.0838

? Comoparkcrosscountry.com for info, schedule, calendar, race results

summer training groups

White –new or beginning runners, intro to running

White Elite-low mileage, strides, progressing to 20+ miles per week (mpw)

Black- moderate mileage, strides, starting at 20 mpw

Black Elite-moderate mileage, steady state 1-2 x week, start 25 mpw, 30+ by mid-July

Gold-moderate to higher mileage, steady state run 2 x week, start at 30+ mpw

Gold Elite-higher mileage, steady state run 2 x week

REMEMBER: You must come into the season prepared. You will not catch up if you don’t make a commitment NOW. However, do not overdo your running either.

Have fun and stay FITT this summer!

Frequency-Number of sessions per week. This one is key to your success.

Intensity-Exercise intensity- how hard. Most of your miles should be easy pace.

Time-Total duration. Run long at least one time per week and finish hard.

Type-Activity chosen.Does not always have to be running.Play sports/cross-train.

Easy Paces off 2-mile bests

2-mile best Easy Pace (min/mile)

18:00 11:30-12:30

16:00 10:00-11:00

15:00 9:30-10:40

14:00 8:50-9:55

13:00 8:15-9:15

12:00 7:40-8:40

11:00 7:30-8:30

10:00 6:30-7:20

9:30 6:10-7:00

Set your goals. Stay focused. You will succeed. –T. Williams

Top-10 Reasons to Run on Trails this Summer:

10.Variety in the places and routes you run helps to keep you motivated.

9. Running on hills/ trails emphasizes development of foot, ankle, knee, hip, and core strength, as well as coordination and balance.

8. Trees provide shade for runs on hot days.

7. Vadnais & Sucker Lake offer miles of renowned trails and are only 12-15 minutes from Como.

6. Pines, Oak Savannah, wild flowers, wild turkey, owls, deer, and no traffic to dodge.

5. Softer footing on trails provides relief from hard pavement and concrete.

4. Running on dirt and grassy trails can help reduce injuries.

3. Over time, trail runs enable you to increase endurance. For example,a 5-mile easy run on flat roads is run at a lower percentage of VO2max compared with a 5-mile easy run on trails.

2. Athletes were excited and motivated when we ran on trails in previous years.

1. Running on trails is enjoyable and allows you to be fit and have fun outdoors!

Macrocycle

21 weeks-- June 10-Nov 2

Mesocycle Duration Training Goal Dates

Transition 2 weeks weeks 1-2 recover June 12-25

General Prep 6 weeks weeks 3-8-aerobic June 26- Aug 6

Specific Prep 4 weeks weeks 9-12 aerobic strength Aug 7-Sept 3

Pre Comp 4 weeks weeks 13-16 specific endurance Sept 4-Oct 1

Main Comp 4-5 weeks weeks 17-21 peaking Oct 2 -Nov 4

Date Week Mesocycle Notes

June 12-18 1- Transition

June 19-25 2- Transition

June 26-July 2 3- General Prep

July 3-9 4- General Prep Langford Park 4^th of July,8:30am,2 & 4 mile

July 10-16 5- General Prep

July 17-23 6- General Prep Practice*Monday July 17

July 24-30 7- General Prep practice week