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.
Wednesday, May 8, 2019
Wednesday, October 10, 2018
Cross country awards
This year is a little different for awards. We are going to be doing them in the evening. On Monday, October 15th, we will be doing fall sports awards at 6:30 PM in the auditorium.
In order to receive their award athletes must have turned in their uniforms to coach prior to this!
In order to receive their award athletes must have turned in their uniforms to coach prior to this!
Thursday, October 4, 2018
Press release TRMS
The Huskies traveled to Eudora on Thursday to wrap up their season. Although it was chilly it was a great day with great performances by many Husky runners.
The 7th grade girls missed medals, but still had solid performances. Haylee weese was 20th, Caroline Clarke 23rd, Ava Yager 34th, Aaliyah Kerby 46th, and Marisa Wise 68th. For Frontier League results Haylee Weese was 12th, Caroline Clarke 14th, Ava Yager 23rd, Aaliyah Kerby 32nd and Marisa Wise 50th. The girls finished 6th as a team.
The 7th grade boys in medals were Gilan Brown was 2nd, Parker Walion 3rd and Jackson Rhea 11th. Following them in was Brooklyn Waswa in 41st, Aleko Khundadze in 43rd, Avonte Peppers in 51st, Chase Andersen in 57th, Abenezer Worku in 63rd, Jack Lloyd in 78th, Connor Peterson 79th, and Attics Adams in 81st. For Frontier League Results in medals were Gilan Brown was 2nd, Parker Walion 3rd, and Jackson Rhea 9th. Brooklyn Waswa was 23rd, Aleko Khundadze 24th, Avonte Peppers 29th, Chase Andersen 35th, Abenezer Worku 40th, Jack Lloyd 45th, Connor Peterson 46th, and Atticus Adams 48th. The boys finished 2nd as a team behind a very solid Eudora team.
The 8th grade girls had Brenley Cunningham grabbing a 4th place medal. Trinity Hudson was 21st, Dakota Konzem 25th, and Elizabeth Fiedler 38th. Frontier League results had Cunningham getting the 3rd place medal. Hudson was 16th, Konzem 20th, and Fiedler 31st. The girls were 3rd as a team.
For the 8th grade boys Landon Comstock was 7th and Carter Beasley 11th, earning both of them medals. Ben Pahls was 30th, Cole Darby 37th, Diego Erives 45th, Nate Wilson 52nd, Chris Lewis 55th, Eric Massaro 58th, Jason Pitts 63rd, Nick Johnson 65th, and Aidan Harris 74th. Frontier Leauge medalists were Landon Comstock in 3rd and Carter Beasley 7th. Ben Pahls was 19th, Cole Darby 24th, Diego Erives 26th, Nate Wilson 32nd, Chris Lewis 34th, Eric Massaro 35th, Jason Pitts 38th, Nick Johnson 41st, and Aidan Harris rounded out runners with 47th. The boys finished 6th as a team.
It was a quick season that saw the Huskies bring their times down considerably. They always had a good performance ready to go!
Update for Saturday practice with the high school. This has been cancelled.
Since the weather forecast says 100% chance of rain at practice time the high school will not be having the practice that we were going to join them for. They are working at rescheduling it at a later date.
Friday, September 28, 2018
Unique opportunity for our runners
This season, as in the past, there has been a great deal of communication between the middle school and high school programs. The coaches wanted to offer a chance to our middle school programs to get a taste of what running at the "next level" would look like. Below is the invitation (optional) extended to our runners by the high school team. Please note, this is AFTER our season concludes.
Oct. 6th will be 7th and 8th grade Saturday morning GEHS XC Middle School Saturday Practice at Prairie Center at 9 AM-10:15 AM. 7th and 8th grade parents and runners welcome to attend that morning and coaches invited as well. We will work out and run with your kids as well as answer questions and share about high school XC and summer training opportunities.
Our team meets at the 135th and Moonlight Prairie Center parking lot right across the street from the church. We look forward to seeing and hosting some of your runners that morning. I really would like this to be a big deal for the 7th and 8th grade kids so they can see what a high school workout looks like and get a small taste of our team.
Thursday, September 27, 2018
Eudora/League Information
What: EMS Cross Country Invitational
& Frontier League Meet
When: Thursday, October 4, 2018
Where: Eudora Middle School
Fun run: there will be a 1 mile race at 5:30
for any K-8 non-cross country runners.
Other schools are invited to participate. Top 3 boys & 3 girls medal.
Schedule:
Coaches Meeting 3:35 On the patio (bring your
scratches)
7th Grade Girls 4:00 1 Mile
7th Grade Boys 4:15 1 Mile
8th Grade Girls 4:30 2 Mile
8th Grade Boys 5:00 2 Mile
Fun Run, K-8 non-XC runners 5:30 1 Mile
Frontier League awards presents 5:45
All
races will run ahead of schedule if possible.
Inclement
weather schedule:
7th Grade Girls & Boys 4:00 1
Mile
8th Grade Girls & Boys 4:15 2
Mile
Fun Run 4:50 1 Mile
(This race could be cancelled if we need
to get the 7-8 races done)
Restrooms: Located at the
baseball/softball complex or inside EMS using the backside commons door. Enter through the patio doors. NO SPIKES IN
THE BUILDINGS.
Medals
for the Invitational:
Medals will be given at the conclusion of all races in a medal ceremony. (Top
15 in 7G, 7B, 8G, 8B receive medals).
League medals: League medals and
ribbons will be presented to the top 10 runners in 7G, 7B, 8G, 8B
(top 3 receive medals, 4th-10th receive
ribbons).
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