The Huskies were up bright and early Saturday morning for their first meet. They traveled across town to Celebration Park. It was an amazing first outing for many runners, with times showing marked improvement from the beginning of the season.
In the 7th grade girls race the Huskies were able to bring home four medals. Evie Watkins was 7th, Libby Fry 11th, Maddie Carman 14th, and Kylee Melton 15th. Maggie Sloss was one spot out of medals, finishing in 16th place. Lauren Deer was 23rd, Karla Salas 32nd, Sofia Tortolero 35th, Dani King 47th, and Janet Nwofor 48th. The girls team took 2nd place.
The 7th grade boys brought home three medals. Robert Falkner was 6th, Asher Bowyer 8th, and Connor Postel 15th. Finishing just outside of medals were Seth Greener in 16th, Benton Eimers in 17th, and Danny Wahl in 18th. Nathan Smith was 30th, Gage Davis 29th, Blake Hunt 38th, Jackson Myers 42nd, Austin Ross 43rd, Logan Evers 47th and Spencer Wu 48th. The boys team finished in a strong 2nd place.
The 8th grade girls had a strong showing with Caroline Clark getting 12th and Ava Yager finishing one outside of medals in 16th.
The 8th grade boys finished in 3rd as a team behind medaling performances of Gilan Brown in 3rd and Parker Walion in 4th. Jackson Rhea was 21st, Carson Hilton in 22nd, Lukas Fitzpatrick in 39th, Josh Davila in 40th, Chase Andersen 44th, and Jack Lloyd 46th.
The Huskies are back in action on Thursday at Wellsville.
Saturday, September 14, 2019
Monday, September 9, 2019
Information for the Wheatridge meet at Celebration Park
BUS DEPARTURE: The bus departs TRMS at 7:45 AM, please be here prior to this time. In order to be eligible to compete you must ride the bus to the meet. If you wish to find another form of transportation home your parent/guardian must sign you out.
LOCATION
Celebration Park Sports Complex, 32501 159th St, Gardner, KS 66030
TIME SCHEDULE
7th Girls 9:00 a.m. (1 Mile)
7th Boys ~9:20 a.m. (1Mile)
8th Grade WMS Parent Recognition ~9:40 a.m.
8th Girls ~9:50 a.m. (2 Miles)
8th Boys ~10:20 a.m. (2 Miles)
Please note that times are approximate. The first race will start at 9am, after that
the race schedule may run ahead or behind schedule, depending on the time it takes
for each grade/gender race to finish.
RACES
7th graders will be running 1 mile and 8th graders will be running 2 miles. The finish
line for both races will be at the same location. The start positions will be close to
one another, but will follow a different route. Please see race maps included in this
packet.
TIMING & RESULTS
All times will be recorded by Black Squirrel Timing.
Results will be posted on their website at the conclusion of the meet.
http://www.blacksquirreltiming.com/
MEDALS
Medals will be awarded to the top 15 runners in each individual race. These will be
given at the conclusion of each race at the finish line, there is no medal ceremony.
LOCATION
Celebration Park Sports Complex, 32501 159th St, Gardner, KS 66030
TIME SCHEDULE
7th Girls 9:00 a.m. (1 Mile)
7th Boys ~9:20 a.m. (1Mile)
8th Grade WMS Parent Recognition ~9:40 a.m.
8th Girls ~9:50 a.m. (2 Miles)
8th Boys ~10:20 a.m. (2 Miles)
Please note that times are approximate. The first race will start at 9am, after that
the race schedule may run ahead or behind schedule, depending on the time it takes
for each grade/gender race to finish.
RACES
7th graders will be running 1 mile and 8th graders will be running 2 miles. The finish
line for both races will be at the same location. The start positions will be close to
one another, but will follow a different route. Please see race maps included in this
packet.
TIMING & RESULTS
All times will be recorded by Black Squirrel Timing.
Results will be posted on their website at the conclusion of the meet.
http://www.blacksquirreltiming.com/
MEDALS
Medals will be awarded to the top 15 runners in each individual race. These will be
given at the conclusion of each race at the finish line, there is no medal ceremony.
Friday, August 30, 2019
Labor Day weekend
The kids were given 2 instructions for the weekend, be safe and have fun! They are encouraged to get out and be active.
On Monday there's optional practice with Coach Kromminga from 4 to 5. They will meet in front if the TRMS gym.
On Monday there's optional practice with Coach Kromminga from 4 to 5. They will meet in front if the TRMS gym.
Thursday, August 29, 2019
Thursday, August 8, 2019
Link for ordering XC shirts
Below you will find the link for ordering this season's cross country shirts. The link will close August 27th. In order to see the back of the shirt, simply click on the image of the tee. Feel free to contact me with any questions!
https://www.
https://www.
Wednesday, May 8, 2019
Welcome 2019 TRMS Cross Country Runners
I would like to take a minute to welcome all of you visiting this a 2019 cross country runners for TRMS. First and foremost, I cannot wait to see what this season has in store for us! Secondly, be sure you have turned in all your required forms. You can grab those in the front office or find them here (https://www.usd231.com/o/trail-ridge/page/participation-and-required-forms) on the left of the screen. Be sure you have filled them out completely and all signature are on there!
If you are visiting this for an idea for summer running, here are some ideas to get you into shape (if you know Cali George-Pheiffer, most of these came from her). I would recommend starting out with a majority of base days (maybe for 2 straight weeks). After that you can sprinkle in ACDC once a week. Once you feel you are in shape then start doing a base day once or twice a week and add in two other types of workout and something like ACDC. If you can't get to a track, just use the block for it, jog one block, sprint one block, etc. If you aren't comfortable or are unsure of adding in other types of workouts then stick with base workouts.
Base Workout: Distance runner need to have a solid base, which mean they need to be able to run without stopping for a designated amount of time or mileage comfortably. Base days need to be in cooperated at least twice a week. Beginners: 15-20 minutes Intermediate: 25 minutes Advanced: 30-40 minutes Base runs should be done at a comfortable pace that allows you to run for the full-designated time but is still challenging. Finish base run with 4X100 meter sprints.
Negative Split Workout: Teaches runner how to control their speed and run the second half of the race faster. 400 X (4-8) depending on level Each rep gets a few seconds faster (90sec, 89, 87, 85, 82, 80, 71) Cool down (400-800 meters) advanced runners can do a mile cool down slowly. I also talked to the kids about doing this with a jog. Maybe jog out for 10 minutes and try to get back to the starting point faster than 10 minutes.
Ladder Workout: Combines speed and endurance as well as breaking up boredom. Can use a track or mapped out course or sidewalk. 100 meters, 200 meters, 300 meters, 400 meters, 800 meters, 400 meters, 300 meters, 200 meters, 100 meters. For runners that are more advanced or want to challenge themselves have an additional 800 at the end.
Build-ups Workout: Teaches runner to increase speed and change gears when tired. Measure out approximately 300 meters or use the track. Each hundred meters the runner will shift his or her speed to the next gear, by the last 100 meters each runner should reach 90% effort. (5-10) Sets
ACDC Workout: Teaches runner active recovery. Use the track or mapped out course. Jog the curves and sprint the straightaways. If done on a course place markers to indicate pace change. (4-8 laps)
Tempo run: Start with a 5 minute easy jog, then pick up the pace for 10 minutes, followed by an easy 5 minute cool down. As you get in better shape feel free to increase the time in the middle where you run at a faster pace.
If you are visiting this for an idea for summer running, here are some ideas to get you into shape (if you know Cali George-Pheiffer, most of these came from her). I would recommend starting out with a majority of base days (maybe for 2 straight weeks). After that you can sprinkle in ACDC once a week. Once you feel you are in shape then start doing a base day once or twice a week and add in two other types of workout and something like ACDC. If you can't get to a track, just use the block for it, jog one block, sprint one block, etc. If you aren't comfortable or are unsure of adding in other types of workouts then stick with base workouts.
Base Workout: Distance runner need to have a solid base, which mean they need to be able to run without stopping for a designated amount of time or mileage comfortably. Base days need to be in cooperated at least twice a week. Beginners: 15-20 minutes Intermediate: 25 minutes Advanced: 30-40 minutes Base runs should be done at a comfortable pace that allows you to run for the full-designated time but is still challenging. Finish base run with 4X100 meter sprints.
Negative Split Workout: Teaches runner how to control their speed and run the second half of the race faster. 400 X (4-8) depending on level Each rep gets a few seconds faster (90sec, 89, 87, 85, 82, 80, 71) Cool down (400-800 meters) advanced runners can do a mile cool down slowly. I also talked to the kids about doing this with a jog. Maybe jog out for 10 minutes and try to get back to the starting point faster than 10 minutes.
Ladder Workout: Combines speed and endurance as well as breaking up boredom. Can use a track or mapped out course or sidewalk. 100 meters, 200 meters, 300 meters, 400 meters, 800 meters, 400 meters, 300 meters, 200 meters, 100 meters. For runners that are more advanced or want to challenge themselves have an additional 800 at the end.
Build-ups Workout: Teaches runner to increase speed and change gears when tired. Measure out approximately 300 meters or use the track. Each hundred meters the runner will shift his or her speed to the next gear, by the last 100 meters each runner should reach 90% effort. (5-10) Sets
ACDC Workout: Teaches runner active recovery. Use the track or mapped out course. Jog the curves and sprint the straightaways. If done on a course place markers to indicate pace change. (4-8 laps)
Tempo run: Start with a 5 minute easy jog, then pick up the pace for 10 minutes, followed by an easy 5 minute cool down. As you get in better shape feel free to increase the time in the middle where you run at a faster pace.
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