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Boys Cross Country

Regular Season Regular Season
Regular Season x Regular Season

GO ROCKETS


Mike Sonnabend

Head Coach

Kim Griffin

Athletic Office Manager

Phone: 507-328-5330

Dan Feda

Assistant Coach

Brian Ihrke

Activities Director

Phone: 507-328-5330

John Larsen

Volunteer Coach, Stats

Coming Soon

Mayo Clinic Sports Medicine Athletic Trainer



BULLETIN BOARD



LUTHER COLLEGE SUMMER DISTANCE RUNNING CAMP

FROM LUTHER COLLEGE:

We are excited to host the Luther College Distance Running Camp this summer! The three-day camp will be packed with running specific presentations to increase your knowledge of the sport and build your motivation. The camp is designed for boys and girls, grades 7-12 who are excited to become better runners and enhance their knowledge of the sport.

Topics may include training principles, nutrition, goal setting, motivation, strength training, visualization, and relaxation. We will do a master workout each day focused on hill-training, threshold and interval training and a long run, as well as opportunities for getting on the beautiful trails close to campus. We might even sneak in a water workout too!

Throughout the camp we will focus on how each of us can become better distance runners and do so in a way that celebrates our talents and supports our camp teammates. The camp will strive to provide opportunities to enhance your knowledge of running and inspire a summer of outstanding preparation for the upcoming season!

Dates
June 24 -26, 2022

Ages
For students entering grades 7-12

Camp Directors: Head Cross Country and Track and Field Coaches Steve and Yarrow Pasche

Our coaches have a wealth of experience coaching both collegiate and high school cross country and track and field; and our counselors are Luther College team members who are invested in sharing their experience and supporting each camper’s excitement for running!

Cost
Full Resident (housing, meals and materials): $250
Commuter (noon and dinner meals only): $200

RUNNING CAMP HOME PAGE


PRACTICE & MEET SCHEDULES

2022 Practice Times
Monday - Friday: 3:45 to 5:45
Saturday: 8:00 - 10:00
►Practices can vary in length depending on the type of workout and where the workout takes place. Our goal is to complete each practice by 5:15.

2022 Cross Country Meet Schedule Link
Click link above for up-to-date meet information from big9.org
Meets are confirmed when a contract is signed by the Activities Director. Meet information including times for each race, course maps, bus times, concessions, t-shirt sales, and more will be posted when received from host school.

2022 CC Calendar View UPDATED Coming Soon
This is a calendar view with all meet dates, team activities, and practice times for Labor Day weekend and MEA.


SHARE YOUR PICTURES!

Several parents have noted that our current system of sharing pictures only allows the uploading of one picture at a time. Although this is doable, it does take a lot of time for those uploading a large amount of pictures. As a result, Becky Helgeson has kindly set up a Flicker account that allows large batch uploads and downloads. If you have pictures to share or want to download pictures, please the click the links below:

9-11-21 Luther College

9-16-21 Mayo Invite at Eastwood

9-22-21 Albert Lea

10-7-21 Owatonna

10-12-21 All-City

10-19-21 Big 9

 


TASTE - CLASS - PRIDE

Thank-you to everyone who volunteered to help with the Scheell's Happy Human Race. Your help was greatly appreciated by the meet director. Below is a response from the meet organizer.

GO ROCKETS!

6 September 2021

Dear John Marshall High School Cross Country Team,

The Rochester Running Club and the Scheels Healthy Human Race would like to express our tremendous appreciation for your dedication and commitment to helping with the Healthy Human Race on Saturday August 28th at your aid stations along 20th St. SE, near the relay exchange point. You helped us to execute what was probably one of the most relaxed race days.

 

The whole event was so successful from the packet pick-up to the last person to cross the finish line. Knowing the JM High School Cross Country Team were so capable and possessed the expertise to accomplish the tasks set before you was a huge relief and you were a big part of that successful execution.

You knew what needed to be done and we depended on you to “just do it”. Your presence made so much difference and we are indebted to you for your unselfish dedication to the Healthy Human Race.
You are a great partner and tremendously appreciated.

 

Simply to say thanks just does not seem adequate, but please know that “thanks” speaks volumes. You are truly invaluable!! I hope you will join us once again next year on August 27, for the 38th running of this event.
 

You make a living by what you get. You make a life by what you give. Winston Churchill
 

Lin Gentling
Race Director Scheels Healthy Human Race
www.healthyhumanrace.com

 

PS…..All the best for a highly successful season!!!



FILE CABINET 




RECORD YOUR SUMMER TRAINING

In an effort to help create training programs that fit the running experience of each athlete, we are asking everyone to record their summer workouts in the provided Google Form. Please be honest. Runs can take place during Captain's practices or on your own. 

Google Form Link

Google Sheets with Form Responses Link


TEAM TEXT MESSAGES

Stay up to date on team news by subscribing to our text message service provided by Remind. Get instant messages concerning upcoming meets, bus times, return times, practice information, schedule changes, and more. Click the image to the left to get started. 





PASTA FEED SIGN-UP


Link coming soon

Traditionally, pasta feeds serve as a great way to gather as a team and socialize the day before a meet. Each event is held at the home of a team member, but can also be held at the school. Each pasta feed has one host and one or more helpers. If you are interested in volunteering to host or help with a pasta feed, please click the image to pick a date.

SIGN-UP COMING SOON