Girls Cross Country

2024 Weekly Schedule! (updated 08/17/2024)

Week 1 (August 12th-16th) 

• Mon - 8-10am First Practice
  • 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 - Edgewood / pre-race
  • 6:30pm - Parent/runner meeting in the multi-purpose room by the main entrance to Irondale! 
• Thu - 7:30-9am 2 Mile Track Time Trial @ Irondale Track
  • 7:30am Warm up
  • 8am Time Trial
• Fri- 8-10am practice - Silverview Park / endurance - strength
• Sat- Practice on own 

Week 2 (August 19th- 24th) 

• Mon - 8-11am Team building day Elm Creek Park Reserve
• Tue - 8-10am practice - Long Lake Park / endurance - strength  
• Wed - 8-10am practice -  Silverview / endurance - strength
• Thu - 8-10am practice - Edgewood / pre-race
• 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 (August 26th-31st)

• Mon - 8-10am practice - Long Lake Park / endurance - strength 
• Tue - 8-10am practice -  Irondale Trails / hills
• Wed - MG Twilight Meet @ Elm Creek Park Reserve
  • 5:45pm Bus to Elm Creek
  • 7:15pm Boys JV 
  • 7:50pm Girls JV
  • 8:20pm Boys Varsity
  • 8:50pm Girls Varsity
  • 9:45pm Bus departs Elm Creek
• Thur - 8-10am practice -  Long Lake park
• Friday- Practice on your own
• Sat - Practice on your own

Week 4 (September 2nd-September 7th) 

• Mon - Labor Day- No practice / practice on your own
• Tue - 
  • 3pm Team Photo
    • please wear uniform and warm-ups!
  • 3:30-5:15pm practice
    • please bring workout clothing to change into after team photo
    • Irondale Trails / hills  
• Wed -  3:30-5:15pm practice - Edgewood / pre-race
• Thu -  Tim Hoag Invitational @ Anoka HS Anoka 5km Course Map
  • 1:50pm HV bus (1:35pm early dismissal)
  • 2:00pm Irondale Bus  (1:45pm early dismissal) - north lot by tennis courts
  • 3:30pm Girls JV
  • 4:10pm Boys JV
  • 4:50pm Girls Varsity
  • 5:30pm Boys Varsity
• Fri - 
  • 3:30-5:15pm practice - Long Lake Park / endurance - strength
  •  7pm Parent Social @ the Ferrier's - 2946 12th St NW, New Brighton, MN - Beverages provided - bring a snack or appetizer to share
•  Sat - TBD

Week 5 (September 9th-September 14th)

• Mon - 3:30-5:15pm practice - Long Lake park / Intervals
• Tue - 3:30-5:15pm practice - Rice Creek Trail to Locke Park / Endurance run
• Wed - 3:30-5:15pm practice - Edgewood  
• Thu - 3:30-5:15pm practice - Silverview / Speed / Endurance
• Fri - 3:30-5:15pm practice - Long Lake park / endurance - strength  
• Sat - TBD

Week 6 (September 16th-21st)

• Mon - 3:30-5:15pm practice - Long Lake Park / Intervals
• Tue - 3:30-5:15pm practice - TCAAP / endurance - strength  
• Wed - 3:30-5:15pm practice - Silverview / endurance
• Thu -3:30-5:15pm practice - Pre meet / EW
• Fri - Griak Invitational @ U of M Les Bolstad Golf Course (Only top 10 race)
  • 1:55pm HV bus (1:40pm early release)
  • 2:05pm EW bus (1:50pm early release)  
  • 2:15pm ID bus (2pm early release)  
  • 4:30pm Boys Maroon 5km
  • 5:15pm Girls Maroon 5km
• Sat - TBD

Week 7 (September 23rd-28th)

• Mon - 8-10am practice - Irondale Trails / Intervals 
• Tue - 3:30-5:15pm practice - Long Lake Park / endurance - strength  
• Wed - 3:30-5:15pm practice - Edgewood / pre-race  
• Thur - Osseo Invitational @ Elm Creek Park Osseo Invite 5km Course Map
  • 1:40pm HV bus / 1:50pm EW Bus / 2:00pm ID Bus
  • 3:30pm Boys C
  • 4:00pm Girls JV
  • 4:05pm Boys JV
  • 4:35pm Girls Varsity
  • 5:05pm Boys Varsity
• Fri - 3:30-5:15pm practice - Long Lake Park / endurance - strength  
• Sat - TBD

Week 8 (September 30th- October 5th)

• Mon - 3:30-5:15pm practice - Long Lake Park / intervals
• Tue - 3:30-5:15pm practice - Silverview / endurance - strength  
• Wed - 3:30-5:15pm practice - Edgewood / pre-race  
• Thur - Irondale Invite @ Brightwood Hills Brightwood 5km Course Map
  • 2:45pm Bus to Brightwood Hills (2:30pm early release for Irondale)
  • 3:45pm Girls JV
  • 4:20pm Boys JV
  • 4:55pm Girls Varsity
  • 5:30pm Boys Varsity
• Fri - 8-10am practice - Long Lake Park / endurance - strength  
• Sat - TBD

Week 9 (October 7th-12th)

• Mon - 8-9:30am practice - Silverview / endurance - strength
• Tue - 3:30-5:15pm practice -  Irondale Trails / hills
• Wed - 3:30-5:15pm practice Edgewood / endurance
• Thu - 3:30-5:15pm practice - Long Lake Park / endurance-strength
• Fri - 3:30-5:15pm practice - Irondale Track / Intervals
• Sat - TBD

Week 10 (October 14th-19th)

• Mon - 3:30-5pm practice - Edgewood / pre-race - 5pm Dinner @ school
• Tue - SEC Championship @ Tanners Brook GC SEC Champ 5km Course Map
  • 1:25pm Bus @ HV (1:10pm Early release)  
  • 1:35pm Bus @ EW (1:20pm Early release)  
  • 1:45pm Bus @ ID (1:30pm Early release)
  • 3:30pm Boys Varsity 
  • 4:00pm Girls Varsity 
  • 4:30pm Boys JV
  • 5:00pm Girls JV
• Wed - 3:30-5:15pm practice
• Thu - 8-10am practice
• Fri - Practice on your own
• Sat - TBD

Week 11 (October 21st-26th)

• Mon - 3:30-5:15pm practice - Irondale Track - intervals
• Tue - 3:30-5:15pm practice - Long Lake Park / endurance - strength
• Wed - 3:30-5:15pm practice - Edgewood / pre-race  
• Thu - Section 5AAA @ Anoka HS Anoka 5km Course Map
  • 9:45am Bus @ HV (9:30am Early release)   
  • 10:00am Bus @ ID (9:45am Early release)  
  • 11:30am Boys Varsity 
  • 12:10pm Girls Varsity 
  • 12:50pm Awards
  • 2:45pm Carpool JV runners to Anoka (2:30pm early release)
  • 4:20pm Boys JV
  • 4:50pm Girls JV
• Fri - TBD
• Sat - TBD

Week 12 (October 28th-November 2nd) 

• Mon - 5:30-7pm Team Awards Banquet - Multi-Purpose Room
• Tue - TBD
• Wed - TBD
• Thu - TBD
• Fri - State meet course preview for any runners that qualify for the state meet
• Sat - State meet @ Les Bolstad GC

2024 Summer Running!

The school year is quickly coming to a close!  Captain-led summer workouts will start in early June - captains will lead workouts every Monday, Wednesday and Friday mornings from 8-10am.  Plan to meet by the shed behind the high school!

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 Lucia. 
2. Try to run 5-6 days a week
3. Post your mileage on the Training Log

Head Coaches

Jenny Hambleton
763-607-7922
hambletonjennifer@gmail.com

Lucia Mesfin 

luciamesfinyounglife@gmail.com 

2024 Summer Running!

The school year is quickly coming to a close!  Captain-led summer workouts will start in early June - captains will lead workouts every Monday, Wednesday and Friday mornings from 8-10am.  Plan to meet by the shed behind the high school!

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 Jenny
2. Try to run 5-6 days a week
3. Post your mileage on the Training Log

Text Alert Information

This summer and during the fall, cross-country season, coaches will be sending out important information via GroupMe.  It is very important for all runners to please sign up for GroupMe alerts!

Information for Girls GroupMe:

Coming Soon!

Team run / Team building event! (Updated Aug 16)

Monday, August 21 - We will do a long run in scenic Elm Creek Park Reserve.  After the run, we will have bagels and do some team building activities!

There is no cost to attend this event - we hope everyone can attend!!!

2024 Results

Track Time Trial:

Silverview Race:

MG Twilight Meet:

Steve Hoag Invitational:

Roy Griak Invitational:

Osseo Invitational:

Suburban East Conference Championship:

Section 5AAA Championship:

MSHSL State Meet:

Captain Responsibilities:

To be a successful cross country captain requires a love of running, hard work, patience, interpersonal skills and a desire to help the team be successful.

Captain’s Duties:

1. Be a positive role model in all aspects of your Life!
2. Encourage your teammates to reach their potential- encourage them to do their best on runs, work hard during core and strength sessions - listen during team meetings!
3. Take responsibility for team warm-up and cool down at races!
4. Must be willing to help coordinate summer running program.  Commit to help lead summer running workouts for the 9 weeks of summer before the start of season!
5. Work with coaches to recruit more runners to join Cross Country!
6. Communicate with coaches any issues, concerns or problems.
7. Walk race courses with team - discuss race strategy.
8. Assist coaches with regard to daily attendance - being a role model of attending practice Monday-Saturday (Help lead Saturday practice)!
9.  Assist coaches with gear to and from meets (tent, tarps, rollers)
10. Supervise the clean up of team camp after each meet!
11. Help plan "Carbo Loads" before meets!
12. All captains and parents of captains are expected to help with end of season banquet.
13. Work with team members and parents to provide treats for each meet.
14. Coordinate team apparel order at the beginning of season.

At the end of the season, the team will vote on captains for the next year.  Runners that are interested in being a Captain for the next season should fill out the following form:

Cross Country Captain Contract

Twin Cities Orthopedics

Mill City Running

Mill City running is located on Hennepin Ave in Minneapolis.  They are also a running only store.

Great service here as well - also will have racing spikes for cross.

They have lots of running opportunities over the summer - people meet at the store and then go for group runs along the Mississippi River!

Mill City has hosted a Saturday morning run for Irondale the past several years!
 

TC Running Co

Running only store with several locations.

Another great option for getting training shoes and racing spikes.

Discounts for high school runners
 

MileSplitMN

Milesplit MN is a great site for results regionally and nationally.  Most all meets can be found in the results tab.

They also provide video of some races.
 

Apple Raceberry Jam

Another results company that has many race results.  

They also list state rankings for cross country and track and field
 

Gopher State Events

Several of our races are timed by Gopher State Events.  

2023 Google Photo Album

Twin Cities Marathon Water Stop Fundraiser

Sunday, October 6, 2024- 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!  Please sign up early and list Irondale CC for registration!

Water stop is located @ Irving Ave and Douglas Ave

Registration Instructions:

1. Link to Register
2. Enter the password: FLUID124 in the box that says “have a password? Enter it here” this will unlock the Saturday Events Fluid station position. If you don’t enter this password in, you will not be able to see the position.
3. Enter information & submit – please be sure to indicate Irondale CC as the group you are part of while filling out information

Coming Soon!