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Captains Krunch - Week 3

8/31/2014

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The past couple of years, the girls XC team has grown really strong. We not only have a good top 5, which is very important for scoring, but we have depth. Our top 7 girls have become very tight. Not only with our times, but with our relationships with each other. 

The entire girls team is very close with one another, actually, and I think that has helped with our success these last couple of seasons. Especially this one. Our team is more than just people who come to practice at 4:00 everyday and run together. We laugh together. We cry together. We rejoice, we help, and we strive together. I believe that the girls XC team here at Central is special in this way. We are a family and when a team runs as a family, they can be capable of amazing things. 

So far this year, we have won the two meets we have competed in, beating the 3rd ranked team in the state: Fargo Davies. I like to think it's because of our close knit team. Being so family-like makes us try even harder at practice to impress not only ourselves and our coaches, but we also want to impress our teammates and are more likely to finish a difficult workout even though we are struggling. And finishing all these extra repeats and doing our full mileage along with all the little things, really adds up. And I believe it really showed this past week at the home meet on Thursday. 

Several girls PR'd and did amazing things. Everyone from the middle schoolers to the top Varsity girls. The most impressive thing that happened at the meet had to have been the scoring of the Varsity race. Never have I ever seen five girls from the same team in the top 10 at a meet with such high competition. Also, our sixth runner was in the top 20 as well! As a team, we scored 19 points, four points away from a perfect score! That was the all time low I've ever seen in my career as a Central runner. I think that our team has high potential this year and we are definitely dreaming big and hoping for a possible first place finish at many races to come this year!


Rachel Cox, Sr, Captain




Every year central’s runners rise to the occasion and claim victory of the fork. This year was no exception. I really enjoy being part of the “Fork” tradition, I like to think of all the other past central runners racing in the same race with the same goal, and now its our year to do the same. The girls team ran phenomenally scoring only 19 points in a race with 73 girls. The boys team is still suffering from the loss of a few of our top runners but I believe that if we keep working hard we will get a lot better and really surprise people.

I was particularly impressed with Cole Oen. Cole is an 8th grader who ran a 2 minute PR in his first varsity race. In all my time running for central cross country I can’t remember having a 8th grader running in our top 7 in a varsity race. When I was in middle school running for the team, in my 8th grade year I was the only middle school boy on the team. It’s really cool too be able to have an entire team of 5 or more people in a middle school race. It’s also exciting that we have middle school runners preforming at all levels of running. A few years ago the girls team looked similar to our boys team with the number of younger runners, together, over the years they became a really good team. I can see the same happening for the boys. With our team being so young I’m really excited too see how it develops in the coming years.



Leif Larsen, Jr, Captain

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GF Invite - Fork Stays with Central

8/30/2014

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Red River and Central held our home meet early this year because Minot is hosting a Prestate Meet on our normal home date in the first week of October.  Most of the EDC schools, Hillboro, Bagely (MN), Langdon, and Minot all came to run on the site of the 2015 NORTH DAKOTA STATE CROSS COUNTRY MEET.

Our middle school girls started the day on the fast 3K course, Aislinn Hunter again was our top finisher (11th) and also got another PR.  Just missing a ribbon in 21st place was Megan Peck, also with a PR! Rounding out our future five was Autumn Charette (33rd), Mikayla Weiss (39th), and Marley Ferguson (45th).  The girls placed 5th over all.  

The middle school boys gave up their top runner, Cole Oen, to the Varsity to make sure the Fork was defended. But Chris Demuth moved up and provided great leadership, and used another PR to finish 8th overall.  The middle school was missing several of its runners due to the holiday weekend, but other young men on our team stepped up to finish fifth as a team.  The rest of our future five was Luke Hoffman (23rd), Sam Lembke (28th), Seb Reese (34th), and Four Cedars Standing (37th).


The JV girls went to the line excited to run in front of the home crowd and did a great job with a 4th place finish.  Leading the way with top twenty finishes were Emily Cox (12th)  and Meghan Allan (14th).  Rounding out the scoring for the girls was a nice pack consisting of  Alexia Scott (25th),  Jordyn Thomas (26th), and Farruzah Hutchinson (28th).  A couple of JV girls also had great races with PR's Erin Peck and Courtney Demuth!!


The JV boys are very inexperienced with 8 out of the 11 boys running having one or fewer races still placed 6th over all.  Veterans Cedric Reese (32nd) and Darian Colgrove (33rd) used PR's to lead the JV boys.  New comers AJay Hutton (45th), Brenden Swanson (56th) and Joseph Green (56th) completed the boys top five runners.  The JV boys are showing a lot of improvement and in the next few meets I really expect to see their times drop!


The Varsity girls ran next and knew they had to set the tone for the battle of the "Traveling Fork".  The :"Fork" is a competition between the Red River and Central Cross Country teams.  It was started in 2000, the team with the lowest combined score of the Varsity Boys and Varsity Girls.  The Central teams have been fortunate enough to have won it every year.  


The girls not only had to worry about the "Fork" but also the 3rd ranked team in state Fargo Davies.  Just before the race started I told the seven girls to "put on a show for the home crowd."  They didn't disappoint, they scored an amazing 19 points to win, with Fargo Davies scoring 63 for second, and Red River girls scoring 165 points in the battle for the Fork.   Karly Ackely and Alexis Roehl took the lead and never gave it up to finish 1st and 2nd.  Karly broke 15 mins for the second time this year and Alexis time of 15:19 was a PR.  Mandy continued to improve, coming off her summer IT injury for 4th, out sprinting Rachel Torrey in 5th.  Five seconds back was Rachel Cox in 7th.  Grace Roehl finished 14th in 16:22, in front of Fargo Davies 4th runner and in front of everyone elses #2 runner!   Central's seventh runner, Maggie Powell, finished 37th in front of everyone's 5th runner except for Davies!!  It's great to have that kind of team depth!!


The Central's boys witnessed the girls finish and knew they had to do their part to defend the "Fork".  Leif Larsen, made a great surge at the 2500m mark to break away from the pack and win for the second time this year with a time of 16:35.  David Hettich (6th) and Richie Osborn (9th) continued their break out seasons with another meet with top 10 finishes.  The younger boys continued to improve, Zach Nelson, PR by another 30 secs to finish 30th, and Dylan Foley (42nd) and 8th Grader Cole Oen (55th) used a two minute PR to be the boys 6th runner.  


The Central boys scored 88 points to finish 3rd, while the Red River boys finished second with 63 points.  The combined scores being Central 107 to Red Rivers 228, bring the "Fork" home to Grand Forks Central High School for another year!!!


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GF Herald Story about home meet

8/29/2014

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Grand Forks Central off to a Fast Start
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Captains Krunch - Week 2

8/25/2014

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This meet has always been my favorite meet of the season. I do believe that this year isn't any different. The Hillsboro meet has been growing from a nice, small, relaxed meet to a pretty big competition. I'll admit, I was a little bit scared when I heard Fargo South, West Fargo, and Shanley were coming. I had really been expecting Davies to be the only school we really had to worry about. However, it seems like I was wrong to worry. Our Varsity girls team emerged victorious and our Varsity boys came in second! I couldn't be happier with our performance. I always love to see the first races of our new runners. There wasn't a single runner that didn't surprise me. I also love to see the huge PR's our veteran runners get, and I mean HUGE. Even our Top 5 were chopping off entire minutes! It's great to finally show all the work we have done. Everyone, from the younger runners who have run a total of twenty miles in their life to the older runners who have put in hundreds of miles just in the summer, deserves recognition.

There are a few boys that ran in the meet I feel deserve a little bit of special recognition. Chris Demuth stepped up in the Junior High race, coming in shortly after Cole Oen. Both boys placed in the Top 20 for their race. I am sure they will be scoring some solid points in their future races. The other runner I'd like to mention is Dylan Foley, a senior on the team. He is a team captain for the Grand Forks Knightriders swim team. Dylan ran the varsity race with an injury, and still placed in our top 5. I really think he will be a lifesaver later in the season, if he is not already.


All in all, this week has been fantastic. I really believe that our team this year  will be much stronger than anyone could have possibly imagined.

-Crazy Russian AKA David hettich, Jr, Captain




I cannot believe that our first meet is already over! These first two weeks have been great! We have over 30 girls on or team this year and I have really enjoyed getting to know them all. On Tuesday we had our second speed workout of the year in which newer runners did fox and hound. This is a fun team-workout and I was very proud of Faruzzah, Courtney, Marley, Megan Keogh who all wanted to do an extra repeat!! Then on Saturday we all traveled to Hillsboro for our first meet of the season. This was very fun and our Varsity girls team won, placing 6 runners in the top 20!!! I am already liking the hard work and determination I see in our girls and I am very proud of how well this first meet went for us all! I can't wait to see how the rest of this season will go!!!



Grace Roehl, Jr, Captain

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Hillsboro - Great Start to Season

8/24/2014

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It was a perfect day to run, it was overcast, temperatures in the mid 70's and the rain held off untill awards.  The Central Knights, both rookies and veterans, took advantage and ran some great races! Our future Knights started out the meet, Sixth graders Collin, Quinn, Joseph, and Sophia all ran the elementary mile and all did great.  Our youngest Roehl won the boys mile!  

The Jr High girls (7-9 grade) ran well and for many of the girls it was their first race every.  Eighth grader Aislinn was the top finisher for the girls with 23rd place. The girls finished 6th out of 19 teams.  The Jr High boys were the next team to the line.  Cole Oen crossed the finish line in fourth place for the younger Knights, followed closely by new comer Chris Demuth (15th place).  The boys captured 3rd out of 18 teams.

The varsity girls race featured two of the top teams in the state.  The Fargo Davies girls #2, and our own Knights #3.  The race also had four of the top 10 girls in both  Class A and B.  It was a great beginning test of the season for our girls and they came out strong!  Karly defended her HIllsboro title from last year, but teammate Alexis ran with her for the two first miles and finished 3rd.  Rachel T (Ratty) ran 1:20 faster than last year to finish 9th, closely followed by teammates Mandy (10th), Rachel C (12th) and Grace (16th).  The girls won the meet with 35 points, showing that they will again be contenders to defend their 2013 EDC title.

The Central boys, even though ranked 5th in the preseason poll, are very young and inexperienced.  Due to graduation and boys moving they lost 7 of last years top 10.  Returning top runners Leif and David lead the way.  Leif won his first cross country race in a sprint over Davies Evan Kottisick.  David PR by over a minute to finish 5th. New comer, to the top five, Richie also PR by almost 90 seconds to finish 12th.  Returning to the team from a few years absence, Senior Dylan crossed the line in 44th place with Zach N using a summer of great training to PR by almost 2 minutes for 47th.  The boys finished a surprising 2nd place out of 21 teams.  
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Captains Krunch - week 1

8/22/2014

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I'm very excited that the official cross country season has started. I can't believe it's already here. The summer seemed to just 'run' by. We've had a very successful first two weeks of practice. I think that we all have stuff to work on still but we will get there one stride at a time. We need to make sure we do all the little things after practice, instead of leaving right away. As coach has been saying the boys team will be a lot better in October and I think we all need to keep that in mind these next few meets, but we all still need to strive for to do the best still. I'm really excited about how many new middle school, freshman, and sophomore boys we have out. I think that the boys team will develop into a really strong team in a couple of years.  I'm really proud of how hard we all worked this summer, I know it will carry over to having a great season. I can't wait tell our first meet on Saturday! 

Leif Larsen, Captain

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Post Meet Meals

8/19/2014

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A couple of years ago we decided to try something new, and it turned out to be a really good idea!

For each meet we bring food for the runners to eat afterward.  It is a way to make sure they eat within 30 minutes of their race and we can provide healthy food, not fast food.  We ask each parent to sign up on the google document below, to bring items throughout the season. It ends up being less expensive than sending money for fast food after each meet.  We try to keep it healthy, and we do need to ask that there are no peanuts or peanut products.  

Both the athletes and parents have been happy with the post-meet meals, so we are going to do it again this season. Please help out by signing up for an item to bring to a meet, you can just type in your name under a specific meet. Even if you are unable to attend that specific meet you can bring the items to the bus before we leave and put them in the team cooler.  

What we have learned after providing food for a couple of seasons:
* It has been very successful, the athletes like it, and it is great to have parents around after the meet to be part of our awards
* Athletes prefer cuties over oranges
*We need to add different types of cheeses, ask Betty if other condiments are needed [email protected]* 
*Betty and I are keeping mustard/mayo/etc and all leftovers for the following meet & will bring them to the next meet.
*  Desserts will not be placed out until AFTER the people who ran in the last race have eaten
* If there are parents that still want to bring items that are not on the "list", powerade, water, etc is always appreciated
* If you can't attend the meet & still want to contribute, you can drop food off at Coach's house the night before or  we have a cooler on the bus so you can drop it off with your athlete
Link to document
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Cross Country Clothing

8/18/2014

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Below is the form you can downloaded to order Central Cross Country Clothing.  Our team has a rule that you have to wear GF Central clothing only at meets.  You do not run for UND, the Wild, or the Vikings, you should wear YOUR team colors and clothing.  The team does supply jackets and warm up pants but at the meets during the beginning of the season it is too warm to wear the jackets.  I want the team to act and look like a team.

If I had one piece of clothing I would suggest to buy, it would be the Maroon long sleeve performance tee.  They are perfect for those days when its too warm to wear team jackets.  Also the travel bags are great to travel with and they have the athletes names on the top so its is easy to find them at team camp.

Orders and payment are due on Monday August 25th.  Please make checks out to Grand Forks Central HS.
gfc_xc_clothing_order_form_2014-15.pdf
File Size: 326 kb
File Type: pdf
Download File

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Team BBQ/Parents Meeting

8/16/2014

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When: Thursday, August 21 @ 6:00 pm.

Those bring food, please have it at the shelter at 5:45 pm so we can start eating at 6:15 pm

Where: Lincoln Drive Park, Shelter #4

Who: All GFC XC runners & families

Why: To have fun, get to know each other & parents meeting

What to bring?  PIease follow the link below to a google doc spreadsheet to sign up for a food item to bring:https://docs.google.com/spreadsheet/ccc?key=0An2XFqinUltadEhMVUVKSnNabHNPeUdIc3hKVThwbVE&usp=sharing

Please make time in your schedule to attend the parents meeting.  We will be discussing many important aspects of our Cross Country program including the program philosophy, team and NDHSAA rules, the season schedule, directions to race courses, and we will answer any questions you may have.

If you are unable to attend or have any questions please feel free to call me any time.

Yours Sincerely,

Sean Allan
Cell 218 779-6541
Twitter @Coach_Allan_TF

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Donations

8/15/2014

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For those that don't know our teams (cross country and track) have several items that we fund raise for and I have ideas of things I would like to do in the future.  I thought I would list few things we currently purchase every year and also things we will need in the near future.

Last year our team raised money to buy a new frame for our team tent that we bring to track & field and cross country meets.  We still have the original cover from 1997 and as you can see it is starting to have holes in the top, letting water drip in. So that will be our next "big" purchase. I haven't looked up the price of a new tent cover yet.


Yearly purchases:

Top 5 shirts for Boys and Girls in Cross Country                                                                           
Future 5 shirts of Boys and Girls middle school teams
Athlete of the meet shirt, one for boy and girl
Cost:  $250

Doughnuts
Every Saturday that we have practice we buy doughnuts for the team, this includes all summer running for cross country and during the Track & Field and cross country season.  An idea I had was if someone donated money designated for that purpose, we could write a note on the doughnuts from that person to the team.
Cost per Saturday:  $35

Camping Trip
Each year we go on a camping trip to Bemidji State Park for five days.  We don't make any money on this camping trip, I charge the runners the exact cost of the trip.  Some of our athletes come from larger families or families that can not afford the cost of the trip.  I always make sure they can still make the trip. 
Cost: $100/runner

Shoes
Any runner knows that shoes are the most important equipment of being a runner.  When necessary the program has bought shoes or spikes for someone that can not afford them.  We have been very very fortunate that many of our past runners have donated their old spikes when they out grow them or when they graduate.  I have always wanted to hit up the clearance racks at the end of the season and purchase new ones when they are on sale.
Cost: depends on shoe



Summer Mileage shirts
To promote running during the summer and to reward their hard work we give out "summer mileage shirts" that allows the runner to show off how many miles they ran during the summer.  You can see one in the pictures above.  The runners love wearing them with pride.
Cost:  $7 per shirt, we bought 28 in 2013

Misc
We have many misc costs also, everything from 4x4 shirts for track, new water coolers, awards at end of season, frisbee's, coaching shirts for volunteer coaches, food for BBQ's, and powerbars.

Dream Big
Of course I have two big dreams, which are not necessarily ever going to happen, but a coach can have dreams.  I would love to have an indoor track to practice on and our own cross country course.  Now I just need to find that farmer to donate me enough land for that cross country course!




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    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.

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