Fall Sports Meeting Reminder! Wednesday August 5

Fall 2015-16 Student and Parent Workshops and Eligibility Meeting: August 5, 2015
Students: 4:00-5:30pm | Parents: 6:00-7:15pm – Eligibility and Team Meetings to Follow

Here is a link of the flyer to copy and paste into your browser:

https://drive.google.com/file/d/0Bz56ZPAWj9HJMDlxQUVGNE02X1U/view?safe=active

Here is a link of the fall sports press release flyer to copy and paste into your browser:

https://drive.google.com/file/d/0Bz56ZPAWj9HJN2NSS2ctejMwNkE/view?safe=active

See you all on Wednesday the 5th.  Go Storm!!

2015 Practice Times Released!

Cross Country practice starts MONDAY August 17th for BOTH middle school and high school runners.

ALL practices the first three weeks prior to school starting on Tuesday September 8th will be from 3:30-5:30 pm with THREE exceptions:

no practice on Monday August 31st as that is the day of our first MEET at St. Cloud Apollo, no practice on Wednesday September 2nd because of school open houses and there will be a morning practice from 8-10 am on Friday September 4th as Labor Day weekend follows.  Practices will be conducted for all runners at the high school.

Storm CC Meat Raffle - VFW - Wednesday July 29th

A quick message out to all of you in the Storm CC family.  Each summer we participate in the Sauk Rapids VFW Burger Night meat raffle.   This year, the night falls on Wednesday, July 29 from around 4:30-7:30.   Please mark your calendars and come back to the blog for more specific details.

We will need parent volunteers to sell raffle tickets to the patrons while they enjoy burgers and sweet corn inside and the car show outside in the parking lot. 

Student/athletes are welcome to come and participate by eating a meal there, wearing Storm Cross Country wear and possibly assist in busing tables when people are done eating. (only the parents can sell the raffle tickets)  Basically, the athletes presence is important so the people buying the tickets know who they will be supporting. 

Please contact us if you are willing and able to help. Thanks! 

Local race calendar for July and early August

A fun way to keep your training up over the summer and to participate with friends and family members is to run in one of the many local races. As you can see, there are plenty of races nearly every weekend until practice starts within a very short drive of Sauk Rapids. Below you will find links to a few of them. If you know of another local race out there, please send the link to me at: twright1@progressive.com




Pork Chop Trot - 7/11 - Marty (Pearl Lake), MN

http://holycrossmn.org/wp-content/uploads/2015/05/registration-15.pdf

Monticello River Fest - 7/11 - Monticello, MN

http://www.raceberryjam.com/indexrr.html

Color Vibe Run 5K - 7/18 - Sauk Rapids, MN

http://www.thecolorvibe.com/stcloud.php


River Lakes Days Run - 7/18 - Richmond, MN

http://www.zapevent.com/ListActivities.aspx?eventid=6294

Gilman Hillbilly Run - 7/25 - Gilman, MN

http://www.gilmanparkandrec.org/Images/PDFs/2015%20Gilman%20Days%205k%20REG.pdf

Red River Run - 7/25 - Cold Spring, MN

http://www.zapevent.com/ListActivities.aspx?eventid=6647

Clearwater Heritage Days - 8/1 - Clearwater, MN

http://www.clearwatercity.com/vertical/sites/%7B5630ACC5-D33A-4829-930C-570052E7B128%7D/uploads/Heritage_5k_Run_2015.pdf

Benton County Fair Rooster Run - 8/9 - Sauk Rapids, MN

http://www.minnesotarunner.com/run?page=Race&raceId=2627

Franny Flyer - 8/15 - Sartell, MN

http://www.stfrancissartell.org/#!2015-franny-flyer/c1fjv

2015 Summer CC Training Plan from Coach Zeilenga

Storm CC Summer Running 2015

As a runner it is important that you are utilizing your off season training. Some of you may have not put in many miles at all, while others of you have been running most of the spring. All of us coaches CANNOT wait to be working with you come this fall. We hope that you get some great runs in and maybe run a 5k or two this summer.

STORM CC offers incentive to those who take training seriously over the summer. We want you to come into the season with some base mileage, so you can be competitive at the start of the season. If you run 100, 150 or 200 miles, you will get a t-shirt at the start of the season. The only way to get this shirt though, is to show proof that you have run those summer miles. You can record this any way you’d like. Coach Zeilenga needs to have a running log in order to get the shirts ordered.

Here is a plan that you can follow for summer months. I have broken down the plan into beginner and advanced. If you have been running prior to summer follow the advanced plan. If you have not been running at all, please follow the beginner suggestions. Please remember that these are just suggestions. If you want something a little bit more specific, you can contact Coach Zeilenga, Hines, or Lahr at any time this summer.

You have 10 weeks from the second week of June till the 1st day of the season. Here is a breakdown of the miles per week you need to run if you want to meet one of our mileage milestones.

100- 12 miles per week

150- 17 miles per week

200- 23 miles per week

June:

Beginner- Run 2-3 days per week (each of these runs should be anywhere from 2-4 mile runs)

Advanced- Run 3-4 days per week (each of these runs should be anywhere from 3-5 mile runs)

July: This should be your most intensive month of running. Make one of those days you run, a longer run. It is good for your endurance to vary up the distances you run.

Beginner- Run 3-5 days per week (distance 2-5 miles)

Advanced- Run 4-5 days per week (distance 3-6 miles)

August: (Season begins August 17)

Beginner- Run 4-5 days per week (distance 2-6 miles)

Advanced- Run 5-6 days per week (distance 3-7 miles)

Running with a friend, a teammate, or a parent allows you to be safer on the roads and can be much more fun. Please also remember that while you are putting in extra miles you need to take care of your body, by getting enough rest, drinking lots of fluids(especially on super warm days), and eating good nutrient rich foods that will give your body energy and promote recovery. If you are feeling aches and pains, it is okay to rest your body and ice those areas that hurt.

Contact information for coaches: Storm CC blog:

marie.zeilenga@isd47.org http://srrstormcc.blogspot.com

kevinjhines@gmail.com

sandie.lahr@isd47.org