Highland Park Cross Country
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Conference Champions!

Captains Practice: Thanks to everyone who showed up at the captain's practice on Friday. There will be a captain's practice Saturday at the Monument at 2PM. The practice is a 4-6 mile easy run. Everyone is welcome, there will be different pace groups.

Conference Championship Results
Lisa Leo Photos - Varsity Boys Girls JV Boys Awards
Varsity Girls and JV Girls Win!
Molly - Individual Conference Champion
Silja - JV Girls Champion
All-Conference: Sid, Conor, Boone, Nat, Ben, Marcus
All-Conference Girls: Molly, DJ, Hammer, Lauren, Anna, Audrey and Ozzy

MOAB 240 won by a former MN skier

Halftime Mile - Results (17 of 18 set a PR)
www.louthephotoguy.com will have photos from the mile

Still Looking for Runners and Parents to Volunteer: Sat, Oct 28, 6:30am approx 10am. Monster Dash start line team fundraiser! This has covered Fantasy Fitness shirts/expenses/uniforms and more the past couple years. Sign up to volunteer here. MPJ for questions.

Nordic Parent Potluck - Save the data - Nov 30

Photos from Ho Ho run

Practice Schedule
Parent Volunteers Needed:
Conference Championship Help - Tuesday, October 17 - sign up here.

Thinking about Snow? Nordic Ski Dates
Oct 26 - Skier Info Meeting 2:30 Moening's Room 3303
Nov 8 - Parent Meeting 5:30 pm Moening's Room 3303Nov 13 - First Day Practice - 2:30 on the TrackFeb 15 - State Meet
Girls CC Dinner: Friday, October 27th, from 5:30 p.m. - 8:30 p.m. at Anna's house (1385 Edgcumbe Road). Hosted by Addie's family and Anna's family. All girls invited to come & celebrate a fun season!

Save the Date - Maplelag Ski Trip - Dec 15, 16,17

Thundering Royal Elk Results posted here
Team Results - Boys Girls
Varsity Boys and Middle School Boys Win!
Varsity Girls and JV Boys Place 2nd.
Molly and Lance take individual wins.
Lisa Leo Photos - Girls and JV MS Boys Boys
Jen Rusch Photos - Varsity Girls
Might be a couple of Milesplit Videos
Top 20 Times get worked over.
Updated - Best Times and Season Times



Wednesday Walkers/Joggers (parents): New weekly meeting time and location (starts Oct 4): 6:00 PM, Randolph and Mt Curve. All parents welcome.

Nordic Captain's Practice- practice schedule here

Free Speaker Series for Ambitious Runners

3200M Team Results - Boys Girls
Lisa Leo Photos from the 3200

Roy Griak Results
Lisa Leo Photos Boys Girls
Griak Runners - check out the top HP Griak Times - updated

Consider watching this documentary on Kenya's Runners

Order a girls 2017 XC shirt (all girls, and anyone else should order one!)

St. Paul Relay Results
Lisa Leo Photos Boys Girls

10th graders - need a Personal Project? Make a Rollerboard
Visualize your race
Milesplit - Rum River RecapBenetis of Cherry Juice - better not have it before schoolMinnesota Runner - Steve Hoag
Rum River Results - varsity boys, varsity girls, JV boys finish 2nd, girls JV and boys C finish 3rd, BigO and Shmolly finish 2nd.Lisa Leo Photos Varsity Boys/Girls JV Boys/Girls C and Awards
HP Best Times HP Top 20 Times Quite a few updates. New school record for Girls 5K.

Milesplit Preview for the Rum River Race
Twin Cities ResultsMiddle School 2 mile results - Boys GirlsTwin Cities Challenge - Lisa Leo Photos Girls BoysTwin Cities Preview Writeup
The Grinder Results

Irish Invite Results
Irish Invite Photos by Lisa Leo
Team Results - Boys Girls

Highland Invite ResultsPhotos by Jen RuschPhotos by Lisa LeoCouple new names in the top 20 times (4K)
Facts about Beets - if you are going to try it - read this
All Runners - fill out your emergency contact information

Hoof N Bike Results Photos

Photos from The Preview - thanks to Lisa LeoTry this link if the first doesn't show 300+ photos
The Preview Results

Fall Roller-skiing
Captains Practices have been moved to Sunday afternoons at 3:30pm along with one weeknight practice in Afton (Wednesday or Thursday are the top candidates). EVERYONE IS WELCOME! We will be doing long skis, speed work, hill work and the occasional time trial. If you expect to be a varsity skier this year, we expect you to show up. Sign up here The practice schedule is here.

Girls - optional racing short. You may race in the shorts that were issued today. You may also purchase this short in royal blue for racing.

1.5 Mile Time Trial Results - Boys Girls

HP Endurance Athletes - join the Running2Win group to log your miles. Make an account at
http://www.running2win.com/ and use the team id T-183351174003-07. Why do this? Keep track of your miles so your can incrementally increase mileage and stay healthy. It also helps communicating with your coaches.

Watch the Women's 3000 SteepleChase at Worlds
World Track and Field Men's 10K - great race

The Highland Senior Athletic Office will open for business Monday - Friday from 8:00 am to 12:00 pm starting July 31, 2017. Athletes must complete the four items below before they can participate. (all forms are located here)



Running Summer Time Trial Course - Hidden Falls Boat Launch
Rollersking Time Trial Course - Franklin Hill Area
Come to Monument Runs
Come to Monument Runs


Cross Country Running - Basic Team Information Summer Plans

Summer T-Shirt Awards - you have up to three options
1. Win your Fantasy Fitness Division - top two boys and top two girls in each division
2. Complete the 5000 Push Up Challenge
3. Earn a summer mileage award. To be eligible to receive this award the runner must submit your summer training log the first week of practice and complete 50% of your mileage by July 15.
  • High School Boys - 400 miles
  • High School Girls - 300 miles
  • Middle School Boys (going into 7th or 8th grade) - 240 miles
  • Middle School Girls (going into 7th or 8th grade) - 200 miles

Cross Country Sign Up Form

Cross Country Running - Basic Team Information Summer Plans
May 15 - all team owners must be registered for !Fantasy Fitness by 5pm
May 17 - Sign up and Info Meeting - 2:05 in room 3303 - sign up form
May 22 - !Fantasy Fitness registration closes at 5pm
May 24 - !Fantasy Fitness Draft Day
June 3 - First Day of !Fantasy Fitness Season
Aug 11 - Last Day of the !Fantasy Fitness Season
Aug 14 - First Day of Practice - 9:00 am on the track (HP forms/Fees)
If you have questions - contact Coach brad.moening@spps.org

The draft order for Fantasy Fitness will be picked via lottery after the Cross Country sign up meeting on May 17.
An owner's probability of winning is shown here.
Owners may review the lottery selection algorithm (slightly revised).
!Fantasy Fitness Spring Rules Committee Notes
What is this Fantasy Fitness thing?
Fantasy Fitness (updated) Spreadsheet of people signed up already
Owners - you will find some value and an up-to-the-minute player list with last year's predictions and scores posted to Draft Day.

A great guide for running - NY Times

Lisa Leo Photos from the banquet
Banquet Slideshow Photos

Summer Training options for Nordic Skiers
Minneapolis Ski Club - Coach Brochman
Endurance United
Loppet Nordic Racing

Unfair Shoes?

HP Endurance Athletes - join the Running2Win group to log your miles. Make an account at
http://www.running2win.com/ and use the team id T-183351174003-07.

Wed Mar 8 - We'll develop individual training plans for the next season. All skiers invited. Room 3303 at 2:05 until done.Here is an example. Developing Long Term Goals. Summer Running Plans Log Simple Annual Log Simple Weekly Log Salsa Scale - Weekly Planning

Racing Effectively - for nordic skiers, but works for runners too

Thinking about running or skiing in college?
http://www.scholarshipstats.com/crosscountry.htm
http://www.scholarshipstats.com/skiing.html

[[#|Shaping]] Your Future - Bryan Fish US Ski Team Training Summary
Two Unconventional Ways to Improve Your Nordic Skiing

Core Strength WorkoutNordic Strength WorkoutsWeightroom workouts Track Strength Workouts
On their computer at: www.wfnu.org. Just [[#|click]] the "Listen" [[#|tab]] on the top of the [[#|page]].
On [[#|a tablet]] or [[#|phone]] at: wfnu.caster.fm.
Or they can [[#|listen to]] a podcast after the show: https://www.mixcloud.com/mike- altobell-resendez/
The show is [[#|live]] starting at 10:00am on Saturday.
Andrew Poffenberger, the Endurance United [[#|Executive Director]], has developed an [[#|online petition]] that we and disperse to generate support for the project. The link for the petition is https://www.change.org/p/ minnesota-state-house- minnesota-state-senate- minnesota-governor-mark- dayton-make-snow-east-metro? recruiter=359314156&utm_ source=share_for_starters&utm_ medium=copyLink.
Team Banquet
Wednesday Feb 24 at Degidios.
6:00 pm to about 7:30
$17 per person
Who: skiers, parents and siblings invited
RSVP here - bring a check to the banquet made out to Degidios

NORDIC PARENT POTLUCK INFO. Sat, Feb 27, 5:30pm

Team Banquet - [[#|RSVP]] by Friday, Feb 19
Wednesday, Feb 24 at Degidios.
6:00 pm to about 7:30
$17 per person - make your check out to Degidios - bring it to the banquet.
Who: skiers, parents, and siblings invited

[[#|Uniform]] Turn In, School Ski Return and Shack Cleanout - Feb 24 at 2:15. All skiers need to attend. We should be done by 3:30. Meet in [[#|basement]] to turn in uniforms first with the Athletic Director.
NORDIC PARENT POTLUCK INFO. Sat, Feb 27, 5:30pmVarsity Girls Ski Team - save March 22, 5:45 pm for the School Board Recognition of Conference Champions. More details to follow.congratulations shout-out to the following Nordic [[#|team members]] who were named to the Ordway All-City [[#|Orchestra]] and Band, as determined by [[#|audition]].
Orchestra:
[[#|Tessa]], [[#|Abram]], Cat, Gabe, Tristan, Soren, Linnea, Ian, Nat
Band:
Isak, Mackenzie, Liam, Erica, Alec, [[#|Caleb]]
I could list their instruments, too, if you want.
Nat and Erica are first chair in their sections, Tessa, [[#|Abram]], Cat and Gabe are all 1st Violin, in that order.
Concert at the Ordway the evening of April 19.
Weekly Training log
Rollerski Checkout - we have many skiers requesting rollerskis. If skis remain by March 25 we will add more skiers to the list. Bring in the checkout form and $50 [[#|rental]] fee by March 25. We have a number of skiers that also want skis, so if your name is here and you don't want to rent skis please [[#|email]] Coach Moening.Registration: April 18, 6AM to May 23, 11PM - this gives the owners some time to prepare, and you can make announcements in the week leading up to registration closure. No late [[#|registrations]].Competition: June 4 (Saturday), midnight - August 12 (Friday), 11:59PM
!Fantasy [[#|Fitness]] News: Tate as agreed to help run the Fantasy [[#|Fitness]] [[#|contest]] again. This draft will be Wednesday, May 25 at 2:05. We are looking for potential "owners". If you'd like to be an owner contact brad.moening@spps.org
Owners: FFA, Jack J, Ian, Joey, ...........
On their computer at: www.wfnu.org. Just [[#|click]] the "Listen" [[#|tab]] on the top of the [[#|page]].
On [[#|a tablet]] or [[#|phone]] at: wfnu.caster.fm.
Or they can [[#|listen to]] a podcast after the show: https://www.mixcloud.com/mike- altobell-resendez/
The show is [[#|live]] starting at 10:00am on Saturday.
Andrew Poffenberger, the Endurance United [[#|Executive Director]], has developed an [[#|online petition]] that we and disperse to generate support for the project. The link for the petition is https://www.change.org/p/ minnesota-state-house- minnesota-state-senate- minnesota-governor-mark- dayton-make-snow-east-metro? recruiter=359314156&utm_ source=share_for_starters&utm_ medium=copyLink.
Team Banquet
Wednesday Feb 24 at Degidios.
6:00 pm to about 7:30
$17 per person
Who: skiers, parents and siblings invited
RSVP here - bring a check to the banquet made out to Degidios

NORDIC PARENT POTLUCK INFO. Sat, Feb 27, 5:30pm

Team Banquet - RSVP by Friday, Feb 19
Wednesday, Feb 24 at Degidios.
6:00 pm to about 7:30
$17 per person - make your check out to Degidios - bring it to the banquet.
Who: skiers, parents, and siblings invited

[[#|Uniform]] Turn In, School Ski Return and Shack Cleanout - Feb 24 at 2:15. All skiers need to attend. We should be done by 3:30. Meet in [[#|basement]] to turn in uniforms first with the Athletic Director.
NORDIC PARENT POTLUCK INFO. Sat, Feb 27, 5:30pmVarsity Girls Ski Team - save March 22, 5:45 pm for the School Board Recognition of Conference Champions. More details to follow.congratulations shout-out to the following Nordic [[#|team members]] who were named to the Ordway All-City [[#|Orchestra]] and Band, as determined by [[#|audition]].
Orchestra:
[[#|Tessa]], [[#|Abram]], Cat, Gabe, Tristan, Soren, Linnea, Ian, Nat
Band:
Isak, Mackenzie, Liam, Erica, Alec, [[#|Caleb]]
I could list their instruments, too, if you want.
Nat and Erica are first chair in their sections, Tessa, [[#|Abram]], Cat and Gabe are all 1st Violin, in that order.
Concert at the Ordway the evening of April 19.
Weekly Training log
Rollerski Checkout - we have many skiers requesting rollerskis. If skis remain by March 25 we will add more skiers to the list. Bring in the checkout form and $50 [[#|rental]] fee by March 25. We have a number of skiers that also want skis, so if your name is here and you don't want to rent skis please [[#|email]] Coach Moening.Registration: April 18, 6AM to May 23, 11PM - this gives the owners some time to prepare, and you can make announcements in the week leading up to registration closure. No late [[#|registrations]].Competition: June 4 (Saturday), midnight - August 12 (Friday), 11:59PM
!Fantasy [[#|Fitness]] News: Tate as agreed to help run the Fantasy [[#|Fitness]] [[#|contest]] again. This draft will be Wednesday, May 25 at 2:05. We are looking for potential "owners". If you'd like to be an owner contact brad.moening@spps.org
Owners: FFA, Jack J, Ian, Joey, ...........