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Cross Country (Boys and Girls)

Welcome!

Welcome to the Irondale Boys Cross Country website!

2026 Summer Running!

Captain-led summer workouts will start Monday, June 15 - captains will lead workouts every Monday, Wednesday and Friday mornings from 8-10am.  Plan to meet by the Track!

The Training Log below has a suggested training calendar with lots of suggestions for runs throughout the summer - make sure to check it out!

Some suggestions for a successful summer of running!

  1. Pick a summer mileage goal – make sure you pick a goal you think you can meet – if you have questions about what goal to pick – email Coach Torvi 
  2. Try to run 5-6 days a week
  3. Post your mileage on the Training Log

 

2026 Summer Endurance Strength Training!

The Irondale Strength Coach is leading summer strength workouts specifically for endurance athletes on Tuesday and Thursday mornings from 9:30-10:15am.  The workouts will start on Tuesday, June 9 (9 weeks of workouts!)  There is a $100 registration fee. 

Link to Register for Summer Strength: https://irondale-knights.sites.ballfrog.com/pages/registration

 

Fall Sport Registration Opens July 27!

Registration for fall sports open on Monday, July 27!  Cross country practice starts on Monday, August 17!

https://irondale-knights.sites.ballfrog.com/pages/registration

 

2026 Weekly Schedule! (updated 8-7-26!) 

Week 1

  • Mon - 8-10am First Practice (Monday August 17!)
    • meet by new building in the back of school!  
    • Long Lake Park / endurance - strength 
  • Tue - 8-10am practice - Irondale Trails / hills
    Wed - 8-10am practice - Pre-race / Endurance
  •           6pm - Parent/runner meeting Irondale Multipurpose Room by main entrance!
  • Thu- 8-10am practice -  endurance run / strength
  • Fri - 7:30-9:30am 1 Mile Track Time Trial @ Irondale Track
    • 7:30am Warm up
    • 8am Time Trial
  • Sat- Practice on own 

Week 2 - We will meet everyday by the shed behind the high school!

  • Mon - 8-11am Team building day Elm Creek Park Reserve
    • 8:00am Bus to Lake Elmo! 
    • Run trails / team breakfast (bagels/bananas/juice) / bring suits to swim in pond!
    • 10:30am Bus back to Irondale
  • Tue - 8-10am practice -  endurance run - strength  
  • Wed - 8-10am practice -  endurance run (run to Silverview Park)
  • Thu - 8-10am practice -  Pre-race / Strength
  • Fri - 8-12pm Silverview Invite @ Silverview Park - Irondale is hosting a race with MG, Osseo and Park Center!
    • 8:00am Arrive @ Silverview! 
    • 9:00am Girls 3.4km
    • 9:30am Boys 3.4km
    • 10:00am Girls 5km
    • 10:35am Boys 5km
  • Sat - Practice on own 

Week 3 - Last week of morning practice!

  • Mon - 8-10am practice -  Endurance
  • Tues - 8-10am practice -   Hills-Endurance / strength 
  • Wed - 8-10am practice -  Pre-race / Endurance
  • Thur - 7:15am-1pm St Olaf HS Showcase Race!  
  •           7:15am bus to St Olaf
  •           9:30am girls 5km
  •           10:30am boys 5km
  • Fri - Practice on your own  
  • Sat - Practice on your own

 

Safe Team Information

New this fall - all Irondale teams will be using a communication tool called Safe Team.  This will be the main communication tool we will be sending information throughout the season.  Athletes and parents should Both join.

Safe Team - Cross Country link

 

Carbo-load/Pasta feed and meet treats

Carbo-load/pasta feeds are TBD - we would like families to please help bring drinks and treats to meets!

Meet Treat Sign-up

End of Season Banquet - Wednesday, November 4!

The banquet is scheduled for Wednesday, Nov 4 @ 5:30-7pm in the Irondale Multi-purpose Room!

Link to RSVP

Twin Cities Marathon Water Stop Fundraiser - please register by Sept 28!

Sunday, October 4, 2026- early morning (6:30-9:30am)

Every year we hand out water at the first water stop of the Twin Cities Marathon.  This is an important fundraiser for the team and a great way to give back to the running community!  Both runners and parents can sign up to help!  Please sign up early and list Irondale CC for registration!

Water stop is located @ Irving Ave and Douglas Ave

Detailed instructions regarding registering to volunteer in addition to volunteer details for your group.

Steps to register as a volunteer:

  1. Click on the link below -Volunteer Registration Website - link will take you directly to the water stop registration page!

 

Volunteer Registration Link
 

Fluid Station 1 (Mile 2.5)
Date: Sunday, October 5
Time: 6:30am – 9:35am
Location: Douglas Ave. S. between Humboldt Ave. S. & Knox Ave. S.
Volunteer Details: Assist with Fluid Station setup. Service runners as a water and/or Nuun Mixer, Pourer or Holder. A select number of individuals will also assist with Pro Fluids, if applicable. Assist with Fluid Station clean up. Assist with other duties as assigned by Fluid Station captain.

Cross Country Apparel

Want to order some cross country running apparel?  We will have an online store up and running soon!

BSN Team Sports Online Store

 

2025 Photo Link - Please add any photos from this past season to this google file!

https://photos.app.goo.gl/d8x8qarRUZsyNX1q7

2024 Photo Link

https://photos.google.com/share/AF1QipNi0mAVMgtYkCUBVVWglXsHzwyf9Y0wYtRZsxmPOKnuuX4lVwf_H1gr2pl7RbhwzQ?key=RGVjdUF0c3duMVF0VF9uZ016bkVhUllPZmRfSGtR

Team Photo information

The image displays the text %22PICTURE DAY. MADE EASY.%22 along with a logo for %22David Bank%22 and instructions to text a custom code to a number, indicating a service that allows users to easily access and customize photos.

There is a new process for ordering team photo's through David Banks Studios.

Please text this code (Boys custom code: PGMY34249) to 90738 to get notified when your photos are ready to view and purchase.

 

Parent Social - , ___ September ______

7pm Parent Social @ TBD
Beverages provided - bring a snack or appetizer to share