All Categories

Remember our Core Values

3/28/2020

Dear GF Central T&F Athletes,

I know right now you are feeling that the season is lost, and that you may not have a chance to compete. I do not want you to lose hope. I don't know what the future will hold for this season; but, I do know that we care deeply about the sport, and more importantly about each other. This is what I want to stress to you! Remember our core values: Positivity, Sportsmanship, Resilience, and Responsibility. These are not just words, these beliefs will help you through these challenging times.

Positivity is everything right now, for all of us. Keep the goals you have for this season, write them down on paper, post them in a visible spot. Let these goals guide you in doing something daily in an attempt to accomplish them. Doing something every day (even if it may seem minor) will improve readiness for the next day. Be serious in your responsibility of keeping in shape and being positive. If we are able to have a shortened season in May, your teammates will need you to be ready. Take this challenge and conquer it.

Sportsmanship can have many meanings, but right now it is the need for all of you to support the emotional well being of each other. Contact a teammate and encourage each other to keep working towards your goals, be it through a quick text or a positive note on social media. Give that positive encouragement, and give that optimism we all need from time to time, but especially right now.

I don't know if any belief we have right now is more important than Resilience. Having this season suspended has just proven to me how much this sport, coaches, and my athletes mean to me. I miss working with a group of young men towards a common goal - stepping into the ring, runway, or track willing to test themselves. You need to find that resilience that we will be back together at some point achieving those goals together.

Please support each other during these times. We may need to have physical distancing, but we need to still have social contact. Contact your teammates, encourage them, and prove to each other that you are a great teammate.

Coach Allan

State Cross Country 2019

10/26/2019

Newspaper Stories

Minot Daily News

Fargo Forum

Bismarck Tribune

Dickinson Press

Bismarck Tribune - Results

GF Herald - Story on Claire Hynek

All EDC-Honors

10/17/2019

Congratulations to our seven athletes who earned all-EDC honors this past weekend!
Claire Hynuk - 4th, Annika Prestreng - 15th, Quinn Roehl - 9th, Carter Elde - 19th, Zach Martin - 17th,
Adam Arnold - 20th, Mikayla Weiss - 2nd

Gearing Up for State

10/17/2019

Today had GFCXC running in our last high-volume workout. Seeing that the flood waters have overtaken our usual speed workout spots, we were fortunate to run on the EGF track. Many thanks to Coach Misialek! Spirits were high even though the temperatures were in the upper-30s. As our runners often say on days like today, the rain and the cold are all Grand Forks Central weather days!

"Warmest" Regards...Coach Tack

Week 9 Blog

10/13/2019

It’s definitely been an interesting week for the team with a snow day on Friday and EDC being moved to Tuesday! We started our week with speed workouts on Monday and Wednesday in an attempt to beat the ominous weather forecast which ended up being a good thing. On Thursday with the cold rain, some ran outside and others on the track or treadmill. Those who did run outside, ending up having to finish inside when it started sleeting! On Friday and Saturday with all the snow, there was no practice, but teammates still got together to run. All this shows how Central runners are dedicated to keeping up their cardio for the big race, even when there’s no scheduled practice time!

Now we’re all hoping that EDC will be on Tuesday according to plan. But even if it isn’t, we’ll be ready to do our best in what will be the last meet of the season for several of our runners! Go knights!

Mikayla Weiss - Senior Captain

Captains Blog Week 7

9/28/2019

The week started a little different than most. While we all expected to be heading to Milaca at 4:30am Saturday morning, instead we were told to stay at home because driving conditions were unsafe due to flooding roads. We all waited to hear back from Coach and we ended up not going to Milaca due to the flooded roads in Grand Forks. Everyone ran on their own on Saturday, many running through the flooded streets and sidewalks which makes for a fun run!

We started off the week with a speed workout at Riverside. We did 3 x 1000’s and 6 x 400’s. This was a really good workout for many people, and we saw lots of smiles! On Tuesday, we had a normal run. On Wednesday, we had team pictures, which is Coach Allan’s favorite day of the year (there was a bit of sarcasm in there). On Thursday it was meet day! The first race was at 4pm and we were all extremely excited to have another chance to race at our home course. Middle school boys and girls started us off with extremely fast times and lots of happy faces after their race. Mikayla Weiss got her first varsity win (so excited for Mikayla, who always works so hard!!), as well as Alexis Kuglin winning her first middle school race! The varsity boys were led by Quinn Roehl, coming in 5th place, and Curtis Sande taking 3rd in the middle school race. With all the PR’s that many runners earned, our Monday meeting is going to be a long one! On Friday, we had long run; we had the perfect temperature for the run, with nice cool air to help our bodies after our race the day before. With the Cushman Classic being that same day, we had some runners that ran at 3, so they could go to pregame activities, and other runners starting at 4. After practice, we had team bonding at Now Or Never starting at 5, perfect for after our run!

Thank you Now Or Never for having us for the second time, very much appreciated! We all love your shakes! Our next meet is the Minot Invite on October 5th, with EDC and State getting closer and closer! This will be a good chance for us all to run the Minot course in preparation for State! Let’s have another great week of practice.

Lauren Harrison
Junior Captain

September 27th, 2019

9/27/2019

Hello all!
I’m equally as honored as I am excited to start my professional journey here with GFCXC. I have a heart and soul for coaching which I’ve discovered the past two years that I’ve been a coach for the Grand Forks Public Schools and surrounding areas. I currently am an assistant coach for the KnightRider gymnastics team in Grand Forks which is where I developed my love for coaching. I love knowing I can impact your kid’s life in multiple ways as they start or continue their running career.

When I am not coaching cross country or gymnastics, I am spending time with my little family which entails of my loving boyfriend Thomas and our adorable dog Layla. I am also a senior psychology student at the University of North Dakota (go hawks)! When I am finished with my undergraduate degree, my goal is to coach college sports eventually, then potentially go get my masters degree in psychology and law. This is all dependent on how long I stick with coaching however, as I can see myself doing this for a LONG time.

You may be thinking, why cross country?

To answer that question honestly, I would have to say I genuinely miss being in the sport myself. Cross country had such an impact on me while I was in high school. I ran four years for Roosevelt High School in Sioux Falls, South Dakota. Soon I found myself addicted to the sport and when I started college I felt as if something were missing. One day during the summer I literally found Sean Allan’s contact information and reached out asking if I could help out this year. Currently I assist Coach Rosseau with middle school girls and boys. I genuinely enjoy the dynamics of this cross country team and the way that Coach Allan invests himself into every athlete he comes into contact with.

That being said, I want to thank him and the other coaching staff as well as the athletes for welcoming me to the team. I am so excited to see where coaching cross country takes me. My goal is to embody a coach your kids can look up to and turn to when they need it. Your kids are the future of this program, which I intend to help build up as much as I can.

Let's go Knights!
Coach Alix

Central's Weiss captures first career title - GF Herald

9/27/2019

Link to Grand Forks Herald Story

Captains Crunch Week 6

9/21/2019

After coming off a great meet at West Fargo. We started the week with varsity doing mile repeats with surges built-in. While Jv and Middle School did 3,2,1’s. The weather on Monday was raining and cold, but that didn’t stop our training. Tuesday was long run with better weather that day. Following was a normal run on Wednesday then we got back to work with some more speed on Thursday, we ran some 800’s, 400’s, and 300’s. Once again we had some chilly weather with rain. But that didn’t stop everyone from getting after it in the workout. Then Friday we had a normal run and got ready for our meet. Following our run coach Tack took us through visualization for our big meet on Saturday. The bus left bright and early at 6:45 am. Once we got to Bismarck we got off to about 70 degree weather which was very different than the chilly rain. Everyone went out and worked hard and ran their race the best they could. The results were not as good as people were hoping because most of the team was struggling from a cold that was going around the school. That didn’t stop some of the team and going out and getting those PR’s. The races were only part of the good things that happened. There were many Central athletes that finished their races and stood at the finish line and gave everyone that finished behind them a high five. Not only congratulating Central athletes, but the competition too. It’s things like that, which show the sportsmanship and respect we have on this great team.
Adam Arnold, Jr Captain

Bismarck

9/17/2019