The College of St. Scholastica

Invitation from Coach

2008 Season in Review

Goals

Approach to Training

Off Season Conditioning

Summer Camp

 

If you are a prospective student athlete, please read this material closely. You will find some very unique things about the CSS CC program that you are unlikely to find in many other CC programs. The picture that emerges should be one of a well run, well organized program in which the team functions as a family, supporting, encouraging and caring for one another.

 

All who are interested in running are welcome to be on this team, regardless of initial running ability. This is consistent with our approach to CC as a large family. Because I believe that CC has all kinds of value for the participant – physical, social, spiritual, leadership development, fun, fulfillment, time management, etc., the list goes on and on, as a coach I would like to have as many involved as we can. In this way, I believe that we all gain. Each team member brings strengths and assets to the team and we all benefit. One does not have to be a super runner to be an important, contributing team member. Of course, as a coach, I also like our team to do as well as we can competitively. But, we are about more than that.

 

So, whether you are a highly competitive runner of many years experience or a newcomer to CC, you are welcome. On this team, you will find the full range of runners, from the elite to those experiencing competitive running for the first time. What they have in common is a love of running and a commitment to the team.

 

It was a very good season for the women's team. The women won the conference championship (Upper Midwest Athletic Conference) for the eighth consecutive year. Katelyn Meger won the individual championship and five others - Jessie Lovering (2nd), Tara Connolly (3rd), Annie Drache (8th), Ellie Stasney (9th), Shannon Guse (10th) - captured all-conference honors. Additionally, the women were second in the Crown Invitational and third in both the Tom Berry and UMD Invitational.

Katelyn Meger finished 9th in the NCAA Division III Central Regional, qualified for the National Championship and was named All-Region. At the national championship, Katelyn finished 43rd out of 279 runners and missed All-American honors by eight seconds. She also set a school record of 21:56 at nationals.

 

        Our goal each year is to help each student-athlete to become the best runner they can be while

        having a very positive team experience. To run and race well, the athlete must be well conditioned,

        race smart, be rested, highly motivated and injury free. The cross country program is designed to

        achieve each of these. Team core values are commitment, unity and integrity. Embracing these

        values results in a positive team culture and experience.

 

        Our CSS approach to training…

We believe that intelligent training combined with a sound warm-up routine and the right amount of recovery yields the best results. Long distance runs, intervals, strides, hills, anaerobic threshold runs, tempo runs, relays, pace work and games are all used for conditioning. Appropriate rest prevents injuries, aids recuperation and keeps one physically and mentally fresh. Our warm-up routine includes a very thorough, timed core strengthening and stretching time and plyometrics. Much of our training is done on trails, in parks, and on grass.

 

In order to maximize each runner’s potential for success, we use three training groups, based upon the individual’s ability to handle comfortably, without injury, certain levels of training. Each runner is placed in the level most appropriate to them as we begin the season and then progresses to the more advanced level as they are ready. This unique approach greatly increases enjoyment and success.

 

        Off-season conditioning for Saints runners…

We expect college cross-country runners to stay in shape year-round and come to summer camp in August in great shape. Summer training is of critical importance. Runners who do their summer training will be healthy and ready to start training at a high level from the start.

Team members are given training journals and suggested training plans for the summer.

 

        Summer camp!

     

Cross country practice begins approximately two weeks before school starts. We spend the first week training, living and getting to know one another at Covenant Park Bible Camp, which we rent for five days. The team lives in cabins, eats in the dining hall, and has full use of all recreational facilities, which include a beach, sand volleyball court, disc golf course, canoes, kayaks, sailboats, paddle boats, etc. We run in the morning and do cross training in the afternoon. A voluntary non-denominational camp chapel, let by team members, is held each night. There are many evening activities and considerable free time. The camp is rustic, not fancy, and serves us very well. We get an excellent start with quality training and team bonding while having a truly memorable experience. The camp is located on Park Lake, about 45 miles southwest of Duluth.

 

Summer Camp is held on the CSS campus during the second week. Students live on campus if they will be living on campus during fall semester. We continue to train by running and doing other cardio training. Team captains and leaders organize social activities and help newcomers become familiar with the Duluth community.

 

All lodging and meals, at camp and on campus, are provided free of charge during Summer Camp.