Saturday, October 26, 2013

Monday, October 14, 2013

Pizza Party and Uniform Turn-In, Wednesday October 23

To participate in the pizza party, you must return the purple RSVP form with your $4 cash by noon on Tuesday, October 22 to your Community Education office!  We need to order pizzas ahead of time!  If you must write a check, make it payable to "Papa John's".  See the Community Education office for the purple RSVP form if you don't have one.

Optional Races 10/15 and 10/24

You must email me if you want to participate in the optional races on 10/15 and 10/24.

Coach Craig Crandall
crandallcraig@msn.com
763.360.8912 cellular and text

No More Practices, Class Ended 10/10/2013

The class was scheduled from September 4 - October 10. The class ended last week and we are no longer practicing.

The future looks fabulous for both the girls and boys teams...but to be more successful and competitive, cross country runners MUST run during the summer months so they are physically ready to begin QAULITY training and SPEED WORK in September, vs. base building and experiencing knee pain, shin splits and other injuries in September.  Please check this blog site for future updates regarding our summer running club. The club starts running in June and there is no registration or fees. Please email Coach Craig (crandallcraig@msn.com) if you would like to be included in the running club's email list and prepare to be GREAT next September.  A successful cross country season ALWAYS begins in the summer with base building miles...it's too late to start in September.

Coach Craig Crandall
crandallcraig@msn.com
763.360.8912 cellular and text

Friday, October 11, 2013

Northwest Suburban Conference Championships Results


Middle School Girls 3000M Results
Middle School Boys 3000M Results

Highlights:
Sarina Lindell places 4th in the girls race.
Graham Johnson places 6th in the boys race.
Mathias Omann places 8th in the boys race.
The Jackson boys team places 3rd out of the 11 conference schools.
The Jackson girls team places 4th out of the 11 conference schools.

The future looks fabulous for both the girls and boys teams...but to be more successful and competitive, cross country runners MUST run during the summer months so they are physically ready to begin QAULITY training and SPEED WORK in September, vs. base building and experiencing knee pain, shin splits and other injuries in September.  Please check this blog site for future updates regarding our summer running club. The club starts running in June and there is no registration or fees. Please email Coach Craig (crandallcraig@msn.com) if you would like to be included in the running club's email list and prepare to be GREAT next September.  A successful cross country season ALWAYS begins in the summer with base building miles...it's too late to start in September.

Tuesday, October 8, 2013

Optional Races

Please let Coach Craig know via email (crandallcraig@msn.com) by Friday, October 11th if your child is interested in running the following optional races which are with the high school team.  Questions…call Coach Craig at 763.360.8912 and check the blog for updates.

Tuesday 10/15/2013
Coaches Run 3K Time Trial
Anoka High School (race course is south of the school, behind it, across the drive from the tennis courts)
This is the same course as the Rum River Invitational held on 9/12/2013.

Preliminary plan…please check the blog for latest updates:
Early school release at 1:50PM.  Parent/Guardian(s) will need to send a note to the attendance office to excuse their child(ren) early.
**Kids, turn-in your signed permission slip at the attendance office on Monday to get your pass.

Coach Craig or Coach Kari will walk the kids to the high school to catch the team bus which leaves at 2:20PM.
Be back to the high school around 4:30PM.
You can pick up your student after the race, but you MUST check in with the coaches before leaving.
Bring clothing appropriate for the weather, running shoes, uniform and shorts, full water bottle.
Bring a healthy snack.

Thursday 10/24/2013
2013 Section 5AA Cross Country Championships
(7th and 8th graders only…will run in the JV races)
Anoka High School (race course is south of the school, behind it, across the drive from the tennis courts)
This is the same course as the Rum River Invitational held on 9/12/2013.

Time Schedule:                 3:30 p.m.             Girls Varsity Race – 4000 meters
                                          4:00 p.m.             Boys Varsity Race – 5000 meters
                                          4:30 p.m.             Boys Junior Varsity Race – 5000 meters
                                          4:38 p.m.             Girls Junior Varsity Race – 4000 metes
                                          5:15 p.m.             Awards Ceremony

Preliminary plan…please check the blog for latest updates:
Early school release at 1:30PM.  Parent/Guardian(s) will need to send a note to the attendance office to excuse their child(ren) early.
**Kids, turn-in your signed permission slip at the attendance office on Wednesday to get your pass.
Coach Craig or Coach Kari will walk the kids to the high school to catch the team bus which leaves at 2:00PM.

Be back to the high school around 6:00PM.
You can pick up your student after the race, but you MUST check in with the coaches before leaving.
Bring clothing appropriate for the weather, running shoes, uniform and shorts, full water bottle.
Bring a healthy snack.

Monday, October 7, 2013

Week #6 Preview - October 7-11

Monday - Wednesday 3:15-5:00 PM, meet in room J151 ready to run.
Bring running shoes and short to run in, water bottle.


Thursday 10/10/2013
NWSC Championships
Elk River Golf Club, Elk River, MN
20015 Elk Lake Rd NW, Elk River, MN 55330

3:15-7:00PM
Meet near the swimming pool parking lot, ready to run.
Bus leaves JMS at 3:30 PM Sharp! Returns between 6:30-7:00PM.
You can pick up your student after the race, but you MUST check in with the coaches before leaving.
Bring clothing appropriate for the weather, running shoes, uniform and shorts, full water bottle.
Bring a healthy snack.

3:30 Boys' Varsity Race
4:10 Girls' Varsity Race
4:40 Boys' JV Race
5:10 Girls' JV Race
5:40 Middle School Race
6:00 Awards
Order of Awards - JV-MS-V
Varsity Awards Announced 33 Deep
JV & MS Top 3 Teams and Top 5 Athletes

Pre-Race Nutrition and General Nutrition:
Drink plenty of water the day and night before races. 
Drink water throughout the day of a race so you’re fully hydrated when you arrive at the race course.
Always eat healthy…fresh fruits and vegies, whole grains, lean meats.
Avoid fatty and greasy foods…read the nutrition labels for content.
Eat a dinner higher in carbohydrates such as spaghetti or pasta the night before a race.
Eat a large healthy breakfast the day of a race, such as non-sweetened cereal, toast, and fruit.
Avoid acidic foods such as oranges and apples the day of a race to help ease your stomach.
Avoid foods high in protein four hours before a race.  Protein is slow to digest.
Avoid extreme changes in your diet which can cause digestive problems.  Make changes gradual.
Bananas and raisins in moderation are awesome race day snacks if common in your current diet.
Our races are short and do not require special dietary needs such as extreme carb loading.


Friday, Optional Run, 3:15-4:00 PM, meet in room J151 ready to run.
NOTE: Friday practices are optional and only for kids who can be picked up at 4:00 PM.
Bring running shoes and shorts to run in, water bottle.

Sunday, October 6, 2013

Swain Invitational Results

We had runners compete at the prestigious Swain Invitational Saturday in horrible racing conditions (30mph wind and rain!)  We'll never forget this day! Way to go!

Swain Invitational Results Page

Meet highlights:
Taylor Zaugg wins the Sophomore Girls 4K
Sydney Heimer places third in Sophomore Girls 4K

Champlin Park High School Boys win the Sophomore Boys 4K

Thursday, October 3, 2013

Blaine Invitational Results, Oct. 3

Wonderful pack running today on a slow (wet and soggy) course.  We are progressing perfectly.
Great job!

Middle School Girls Results

Middle School Boys Results

Coach Kari will be leading the OPTIONAL RUN tomorrow, Friday October 4th.  This is an optional run, but is critical as a post race recovery run.  3:15-4:00 PM, meet in room J151 ready to run.
NOTE: As a reminder, Friday practices are optional and only for kids who can be picked up at 4:00 PM.
Bring running shoes and shorts to run in, water bottle.