Each summer our runners keep track of the miles they run during the summer months. If they run over 100 miles they earn a summer running shirt! Above are some of the runners that earned this years Summer Mileage shirts, which were donated by Jason Chaput!! Jason actually graduated from East Grand Forks, but trained with Central during the summer and often ran his speed workouts with us throughout the season. He finished 2nd in Minnesota's State A Cross Country meet his senior year. He went on to run for University of Minnesota - Mankato. He has been one of our best supporters since he graduated! Thank you Jason for your continued support of Knights XC!!!
I have been watching some video's on different websites and have really liked seeing other teams workouts. MilesplitUSA has a weekly workout Wedneday video. I thought I would share this week's workout.
Workout Wednesday: Furman Strength XC Session
Valley City has always been one of my favorite races. The team has always done well at this meet and this week was no different. Megan P and David H both won their first race ever. Megan won the middle school girls by taking the lead from the start and never gave it up, she won by over 30 seconds. David battled Leif and Red Rivers Ben H for the lead, at the two mile mark David took the lead and never gave it up after that point in the the varsity boys race.
It was a great day for the Knights, we won 6 out of 7 team races. There were also 3 middle school girls that ran a 4k and a varsity race for the first time Sophia placed 19th, Silje 31st, and Nora 47th. Our young girls did a great job in their first varsity race that had 100 runners in it. The girls remain unbeaten led by Karly in first place, she was followed by Alexis 3rd, Rachel T 6th, Grace 7th, and Maggie in 13th.
Seventh grader Ryan M ran JV and a 4k for the first time, he placed 9th and was second on the team. The team also continues to keep improving with 23 pr's for the meet.
The team is excited for this week with two meets, Mayville on Thursday and the Milaca Mega Meet on Saturday.
Meghan Allan, Junior Captain
These past two weeks have been super busy, with school starting up and with preparing for our meets. But everyone seems to be handing the changes very well because many of our runners continue to get faster meet by meet! Last week our team was split up with varsity and some middle schoolers going to Bismarck, and JV and the rest of the middle schoolers going to West Fargo. The kids that went to the West Fargo meet ran last Thursday, and they did so in the heat and humidity! But they still performed well with three of the JV girls placing in the top 20 (Brenna 4th, Rachel H 15th and Maia 20th). For this meet we gave the "sword" to Brenna B for placing so high in the race while being injured!
Then on Friday the rest of us went to Bismarck to see how we match up against the west side of the state, and I'd say that we did pretty good! Top 20 for the varsity races got shirts and top 15 for the middles school races also got shirt. We cam home with 11 shirts!! But not only did we come home with shirts, but we also came home with a bunch of PR's. Our Varsity girls also came home with another team win, which was exciting because we were competing against teams we haven't raced against since state last year. We gave the "sword" for this meet to Autumn C, for having a huge PR, even while running with an IT injury!! Overall I was very proud of how well everyone performed at both of these meet last week.
This week, the weather was much cooler and we were even able to run with long sleeves some of the days! After a week filled with school, long runs and two speed workouts, we have our pre state meet at our very own course, of Lincoln Park Drive. It was a little hectic with all the teams, buses and the potato bowl parade (in which several of us had to march in before our races) but with everything going on we still put on a good performance for our family and friends. Our middle school girls did very well placing 3 in the top 20, plus some huge PRs including Tabitha T, Silje K, Nora B and Sophia R just to name a few! Our JV girl also gave a great performance placing 3 in the top 20 (Mikayla 3rd, Aislinn 10th an Valerie 14th) as well as placing second overall as a team! Lastly our Varsity girls were able to capture another win, with placing 5 runners in the top 25 (Karly 1st, Alexis 5th, Rachel T 7th, me 15th and Maggie 24th)!! Then we ended the day as a team going out for ihop after the meet. To wrap it all up, it was a good day and I couldn't asked for a better team to be a part of!!
Grace Roehl - Senior Captain
Various people will write about what is happening with the teams. Coach Allan and captains will be regular contributors. Alumni and parents are also welcome to submit entries.