This week has been bitter sweet the Knights XC team. This was the last week of practice that they whole team would be there for, preparing for everybody's last race; EDC. The week started out with a long run on Monday, and then on Tuesday we went down to our home course to run 800s and 300s. Wednesday was a little bit exciting, as we got a snow storm so we were stuck inside to do our stretches and then head home. Thursday we had speed workout of 400s, that we did on a one way street because of all of the snow. Friday was a nice easy recover day that was getting us ready for our last home meet. Meet day was cold and wet, with some snow still on the ground, but our team was ready. The middle schoolers got us off to a good start as we had many good races and some top placers as well. The varsity girls were next, with our very own Mikayla Weiss being all conference and runner up, and with myself being all conference as well(12th). Although some of our girls didn't have the best races, we still fought hard and ended up getting 2nd as a team. Our varsity boys also fought hard during there race, with captain Adam Arnold leading them with and getting all conference(14th). Even though some of the team didn't have there best races at EDC, I couldn't be prouder to be a part of this team. My last EDC was one to remember with such great coaches and teammates. Everyone worked so hard and fought through there races. Next up is state and we will be back to kick some butt!
Alexis Roehl - Senior - Captain
This was a week that we have been waiting for all year,EDC week! For some of your younger runners it was their last week for the year. But we had to deal with some weather this week which was a bit of a curve ball! We had snow and cold temperatures which isn’t ideal running conditions! That didn’t stop us from working hard all week. We had to do a cut mileage run and a speed workout on a side street to avoid the snow. But when we got to Saturday we still had some snow on the ground but thanks to Jason Vasichek for clearing the course of snow and leaves! But during the race the course was mushy and muddy from the snow melting which made for a messy race! But we all worked hard and had a good day! Even with the course conditions we still had 9 PRs on the team. So with that the top 10 runners move onto a off week then state!
Adam Arnold - Soph - Captain
Congrats to Grand Forks All - Conference runners
Special Congrats to Alexis Roehl for being nominated for Senior Athlete of the Year
Grand Forks Herald
This week was a huge preparation week for our home meet! Last Friday, we had a girls team bonding event which was a blast. We did a lot of fun activities and built our relationships together as a team. We had a sleep over and then got up bright and early to work at the Wild Hog Marathon. It was fun to be there together to cheer on the runners. On Monday, we had our long run down University. Tuesday, we had our first speed workout of the week. We ran at Lincoln, which is our race course so that was super exciting. We had a lot of new kids that had never ran on the course, so that was really fun for them. On Thursday, we had another speed workout at Lincoln, and the nerves started kicking in. Friday was a really rainy and cold day. The max mileage that we could do was three, which was exciting for people who usually run 3+ miles. Saturday was the big day! We got to the tent at 11, and we cheered on our teammates the rest of the day. There were lots of team cuddles, as it was so cold outside. It was a really exciting meet for many kids who moved up from running middle school or JV to Varsity. Claire Hynek and Aria Kinseth both ran Varsity for the first time and did really well. Dylan Van de Bogert had a very good varsity race, running a new PR by over a minute, and Mikayla Weiss stepped up and had a great race, running her fastest time this season. We were able to win the fork, although it was a tight margin this year. But, we were victorious over Red River, which is always a big deal!
Lauren Harrison - Soph - Captain
After another full week of training, we were prepared to take on the Milaca Mega Meet in Minnesota on Saturday. The Friday before the meet was the homecoming game and dance for the high-schoolers, but everyone was on the buses and ready to go early Saturday morning at 4:30 or 5:00 AM. After about four hours, we arrived at the course and walked about a mile in the get to the actually team camps and starting line. It may sound odd that we were walking so far, but there are thousands of runners at the meet in various races. A race started every fifteen minutes to keep up. The Milace Meet is known as the largest high-school cross country meet in the US so there’s lots of people everywhere. The road to the course is full of buses on both sides, and it’s quite a sight to see after disembarking our own bus.
The weather at the meet was just about perfect, with temps in the 60’s and a nice breeze to cool you off while racing. Milaca is known as a fairly hilly course, but despite some tough terrain, there were several personal records (PR’s). Some particular highlights of the meet were watching the 7th grade girls win their division out of 42 teams and the sophomore boys placing 2nd in theirs. After a few weeks full of racing, we’ll have this Saturday off, so it’s time to get some of the last hard workouts in before we start tapering to peak at EDC and state in October!
Mikayla Weiss, Junior Captain
This was a big week getting ready for Milaca! The week started off with pouring rain for a Tuesday speed workout. We all love to run in the rain, and it showed in the results! It was also Homecoming week, so everyone had other things going on. Friday we had a 6am practice for the people who wanted to go to the football game and dance. Roughly 20 people got up early to get their runs in. After staying out late at the dance and getting up super early to catch the bus we arrived in Milaca. This is the worlds largest single day cross country meet, and this year it seemed even bigger because the U of M meet wasn’t on the same day like it usually is.
Our 10th grade boys (+Quinn) ran awesome and placed 2nd out of 40 teams, with 3 boys in the top 20 out of 500 runners! Ryan placed 2nd Quinn 9th and Adam 13th. The 9th grade boys also ran great with Carter in 18th and Joe in 31st out of 450 runners.
The shield went to Torrey because he’s always positive and always has a smile on his face. He’s a great leader and teammate.
Now we have two weeks to prepare for the battle for the fork with Red River, GO KNIGHTS!
Collin Allan, Soph, Captain
This week we had great running weather. Everybody said that their runs were the best ones they’ve had all season. On Thursday during our speed workout it started raining and there were lots of happy but wet faces :) We had wet feet from jumping in all the puddles, but it was definitely worth it. We even had some playful water fights. These are great opportunities for team building. This week ended with wacky sock day. We saw lots of weird and fun socks. There were cupcakes, superman, stripes, and polka dots! Saturday was the big day! We were headed off to Bismarck. It is a very flat course and it’s just waiting for fast times and great races. As a team we are getting closer and having lots of laughs. We are getting stronger and faster as a team and getting more and more PR’s each race which is what we want to see.
Lauren Harrison, Soph, Captain
I don’t think we could’ve asked for a better week of practice before a big meet. The weather was perfect for running it ranged anywhere from warm and a little humid to cool with no wind and we even had a little bit of rain during the week which I think really helped everyone get even more excited for the big meet Saturday in Bismarck. Thursday was the day we get the rain, everyone had a blast in it because it was just fun to run with your team and friends in that type of weather. Friday we had an easy day with cut down in the mileage to get well rested for Saturday. We also had the Cushman Classic so everyone was very excited about that we had set a curfew of 10:30 so that everyone was well rested for Saturday. Finally we hit the big meet we left for Bismarck at 6:45 so that we got there in enough time for everyone to get ready and warmed up for there races. When asking everyone after the race how it all I heard was “Really good” or “It was fantastic”. This was definitely a “step in the right direction” as coach would put and I would say he’s absolutely right. This is exactly the type of race that everyone needed getting closer to the end of the season and our bigger meets. Next weekend we have the Milaca Mega Meet which is a very exciting meet so lets have another great week of practice before another big meet
Ryan Meyer, Soph, 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.