BHS Boys Cross Country

    Welcome to the Burnsville Boys Cross Country running web page! Cross Country is a fall sport that welcomes students from 7th - 12th grade.  It is a NO CUT sport and everyone who is on the team WILL get to participate.  Find out more about our program through the links on the left hand side and be sure to "Like" us on Facebook!

Recent Announcements

  • MEA Week Practice

    Monday October 17th:  8:00 AM:  Burnsville High School.  20 minute longerish warm-up.  Then Scavenger Hunt for all.  This is designed to be a fun event, but also get in some work.


    Tuesday October 18th:  2:30 pm:  North River Hills.  Border Battle with Apple Valley High School.  2:45 pm.  Captains Speeches.  Races will begin at 3:45 pm.  After races we will have a workout.  500M, 400M, 300M all depends on your grouping.  


    Wednesday October 19th:  8:00 AM.  We will meet at a church parking lot in Mendota Heights so we do not have to pay for parking at Fort Snelling State Park.  Great place to run and have fun.  Address:  1405 Sibley Memorial Hwy, St Paul, MN 55120  Directions:  From BHS:  Hwy 13 North.  



    Thursday October 20th:  8:00 AM Burnsville High School. Meet in Coach Webberś room.  Voting for next years captains and lettering and end of the year feedback form.   Easy workout day.  Those NOT racing at Sections will be on the track.  2x1000m at Tempo Pace.  3x200M at Goal pace.  Section TEAM:  2x progressive:  1600m, 1000m 600M,  400M, 200M.  All progressively faster.  Money for those wanting to go to National Nike Meet in South Dakota is Due.  THEN:  Frankie ADAMS has challenged the coaches in a BEST BALL Golf Tourney.  Him against Schlager, Strand and Myself---Come on out and Laugh to watch CC coaches attempt to hit a golf ball.  This could get ugly quickly  Burnamwood in Burnsville.  Heckling is allowed and encouraged against Frankie.  


    Friday October 21st:  8:00 AM.  Bloomington River Bottoms.  Easy Recovery Run.  45 to 60 minutes.  


    Saturday October 22nd:  OYO (On your own).  Section Team:  60 minutes.


    Sunday October 23rd:  OFF for all.  Get some GREAT sleep and mentally prepare for some great racing for all.
    Posted Oct 17, 2016, 3:20 AM by NATHAN R STRAND
  • Week #9

    Burnsville Boys Cross Country

    Week #9 October 10-October 16


    Running Quote:  People sometimes sneer at those who run every day, claiming they’ll go to any length to live longer. But don’t think that’s the reason most people run. Most runners run not because they want to live longer, but because they want to live life to the fullest.-Haruki Murakami



    Weekly Reminders: Conference Championship on FRIDAY.  What a Great RACE.

    MEA Schedule:  8:00 AM each day except Tuesday for Border Battle against Apple Valley.  Be at North River Hills by 2:30 pm.  Tell us NOW if you need rides so we can coordinate.  


    Lifting Schedule:


    10/10

    6:40 AM

    Boekhoff/someone to be named

    10/12

    3:00 pm. Team Full Body Lift turf with Coach Strand





    Friday Conference Championships:  South Suburban Conference Meet:  Eagan High School.  Race Information:  Boys Varsity 4:15 pm, Boys JV 5:15 pm  Awards 5:50 pm.  Back to HS @ 6:45 pm.  Bus Information: 1:45 pm High School.  Out of school at 1:30 pm.   We have Box #9 this year. Next to Rosemount, which is good.   


    Captains Applications will be attached to the email and put on the website.  Applications are due Thursday October 13th.  We will vote for captains on Wednesday of MEA week. Captains will give captains speeches right before the Border Battle on Tuesday of MEA Use link below to access information  https://docs.google.com/document/d/1N_qx_sVTtEw5TK24Qeq3zOCVtPOVKslR8OyVvzcZkZA/edit



    Runner of the week: Zach McGovern.  He had a major break out race at Chaska.  Great job Zach.  


    Weekly Schedule:  




    Monday

    Tuesday

    Wednesday

    Thursday

    Friday

    Saturday

    Sunday

    9 Phase IV

    60

    70

    60

    40

    60

    75

    50

    10/10-10/16

    4xmile. 1st 800M + 30 seconds at GP. 2nd 800M at GP-5 to 10 seconds. 800 Jog recovery. 6x200m afterwards

    Jr. High Eastview Meet.

    At Red Oak: 3x1200M @ T pace with 1 min rest between. 3x200M starts.

    Team Meeting: Inside: Topic: MEA week expectations. How to run well at conference Plus 3x200M strides.

    South Suburban Conference Meet. Get out at 1:30 pm

    Long Run at Cleary Lake---Main Entrance. 9:00 AM. Bagels: ?


    Route

    BHS Track.

    McAndrews loop

    Red Oak to Sioux Trail loop

    Captains choice




    Purpose

    Vo2 max







    Strides

    x


    x





    Hurdles

    x


    x





    Strength

    x


    x upper body ONLY





    Hills

    x







    Posted Oct 10, 2016, 6:44 AM by NATHAN R STRAND
  • Captain's Application for Next Season
    Posted Oct 5, 2016, 5:58 AM by NATHAN R STRAND
  • Week #8 Schedule

    Burnsville Boys Cross Country

    Week #8 October 3rd -9th


    Running Quote:  I run because long after my footprints fade away, maybe I will have inspired a few to reject the easy path, hit the trails, put one foot in front of the other, and come to the same conclusion I did: I run because it always takes me where I want to go.-Dean Karnazes



    Weekly Reminders:

    Monday 10/3, Wednesday 10/05:  Fundraiser Kick OFF  Instead of selling cookie dough, which goes against the XC way of thinking, we are trying something NEW for our major fundraising.  IT is called SNAP fundraising.  Basically it is a company helping out solicit donations from family, friends, neighbors, etc.  Each athlete will need to provide at least 20 emails that we then send donation information.  All emails are only used for this event and destroyed after this use.  So please think of at least 20 different emails that your son can use for this fundraiser.  The money raised is used for uniforms (we will be getting new ones for next year), warm-ups, transportation cost, food items, incentives, and extra coaches.  I would also like to look at getting a very NICE high quality TENT for next year as well.  


    Tuesday Oct. 4th  Chaska Invitational  Chaska Par 3 golf course,Address: 1207 Hazeltine Blvd, Chaska, MN 55318 Boys JV 3:35pm,, Boys Varsity 4:45pm,  Boys C  5:45pm, 6:20pm Awards.  Bus Information:  High School 1:55pm.  Athletes are excused at 1:40 pm.  Athletes do not need NOTES, as I give a list to the office and they are automatically excused.    Back at BHS approximately 7:15 pm.   See attached information about the MEET.   


    Thursday October 6th.  Junior High Meet at Neil Park.  Athletes will be expected to WORK the meet for the Junior High Athletes.  Come and CHEER on the future stars of this TEAM.  


    MEA Schedule:  Slight CHANGE:  10/17:  8:00 AM.  10/18:  Apple Valley Border Battle:  ONE MILE at North River Hills.  2:30 pm (Meet at the PARK).  Rest of the week will be 8:00 AM


    End of year Banquet:  Save the DATE:  Thursday  November 10th.  End of year banquet @ Nicollet Junior High 6:00 pm.  Potluck Style.  Final awards given out as well discussion of travel to Regional Nike meet.   ALL are expected to attend and celebrate a GREAT season. More information will be published of what each person needs to bring.  


    Captains Applications will be attached to the email and put on the website.  Applications are due Thursday October 14th.  We will vote for captains on Wednesday of MEA week. Use link below to access information  https://docs.google.com/document/d/1N_qx_sVTtEw5TK24Qeq3zOCVtPOVKslR8OyVvzcZkZA/edit


    Lifting Schedule this WEEK:  


    10/05

    6:40 AM

    Boos/Stanek

    10/07

    6:40 AM

    Sasse/Person



    Runner of the week:  Senior Nathan Blichfeldt.   He has been the number ONE runner all season and he CRUSHED the workout on Thursday of this week.  No doubt he will be running the state meet AGAIN this year.  I expect him to improve upon his 59th place finish at the STATE meet and go after being an all state runner.  


    Weekly Schedule:  



    Monday

    Tuesday

    Wednesday

    Thursday

    Friday

    Saturday

    Sunday

    MIN

    Miles

    8 Phase III

    60

    60

    60

    50

    70

    90

    off

    390

    48.75

    10/03-10/09

    Plus 3x200M at race pace. JR. High Meet at Lakeville South

    Chaska Invite

    Easy Recovery Run.

    Mikes Meet at Neil Park.

    400 Team Challenge at Nicollet Jr. High. 4xprogressive : 3-5 seconds faster than goal pace. NO watches can be worn. Feel that pace. 16x400M

    LONG RUN at Eagan High School. All meet at Eagan HS. Run the course 2x run hills FAST 8:00 AM




    Route

    Down 13 toward Sioux Trail

    Plus another 35 minutes afterwards


    Top group will RUN to Neil and get driven back.

    Nicollet Jr. High





    Purpose

    Prepare for racing

    racing

    Recovery

    Recovery

    pacing/speed development

    aerobic development




    Strides










    Hurdles



    x


    x





    Strength



    x


    x





    Hills





















    Posted Oct 5, 2016, 5:56 AM by NATHAN R STRAND
  • Week #7 Schedule

    Burnsville Boys Cross Country

    Week #7 September 26-Oct 2


    Running Quote:   Every morning in Africa a gazelle wakes up. It knows it must move faster than the lion or it will not survive. Every morning a lion wakes up and it knows it must move faster than the slowest gazelle or it will starve. It doesn’t matter if you are the lion or the gazelle, when the sun comes up, you better be moving.-Maurice Greene



    Weekly Reminders:  Saturday October 1st is Trip to Jay Cooke State Park.  This has been on the schedule and we expect all to be present.  We will need help with providing food from the parents for this first annual fun trip to the northland.   See 2nd sheet for logistics on this one.  We need BAGELS/EGGS provided for a send off before we leave, and sandwiches, etc packed for lunch time.  Any help is greatly appreciated.  


    Tuesday September 27th.  Meet at Hyland Park in Bloomington.  This has changed from Thursday to Tuesday.   Athletes will NOT be getting out of school early.  



    9/26

    6:40 AM

    Peterson/Reichert

    9/28

    3:00 pm. Team Full Body Lift turf with Coach Strand


    NONE

    9/30

    6:40 AM

    Tinklenberg/Valois



    Runner of the week:  Carsten Sasse:  What major improvement he has made this year.  AND he puts in the work.   


    Weekly Schedule:  



    7 Phase III

    70

    60

    60

    60

    60

    120

    30

    460

    57.5

    09/26-10/02

    Team Meeting: Topic: Team concepts of XC. Rosemount Jr. High Meet.

    Bloomington Hyland Challenge.

    Recovery DAY

    Workout day. Details to follow

    Go over final packing list for Jay Cooke State Park trip.

    Jay Cooke State Park Trip. Long RUN/games/Food in pavilion.




    Route

    North River Hills




    Run to Metcalf Junior High to Mentor Them.

    Trails of Jay Cooke State Park




    Purpose










    Strides

    x


    x


    x

    x




    Hurdles

    x


    x


    x





    Strength

    x


    x


    x





    Hills











    Jay Cooke State Park

    Exploration day


    Date:  Saturday October  1st,  2016


    Purpose:  Team bonding, Explore a great park, great training.   We expect ALL to participate in this GREAT event.  We would also love to have all junior high runners as part of this day.  


    Grade Checks:  The coaching feels strongly this having a strong academic standing is extremely important.  To be eligible to go on this AWESOME trip, student athletes must obtain a grade check and have all your teacher sign document and turn into one of the coaches before the trip.  Grade slip forms will be available starting Monday September 26th.  


    Cost:     FREE.  This year we were NOT able to secure a Coach BUS because of the Ryder cup conflict.  This is another GREAT reason to GO.      


    Dad Volunteers Needed:  While athletes are running hiking, we need at least 4 fathers to volunteer to cook and prepare lunch for the TEAM.  You will have an opportunity to explore this great park.


    Items Needed:   Running shoes, weather appropriate running gear, rain gear, water bottle, and dry change of clothes for bus ride back.  











    Food Items needed: Each family will be required to provide a food/drink item


    • Coolers

    • Hamburgers

    • Salads                                                           

    • Hamburger Buns

    • Condiments

    • Chips/Snacks

    • Dessert Items

    • Non Sugar Drinks





    Potential Timeline (May change according to weather)




    8:00 AM.  Arrive to BHS for Bagel Fest.

    8:15 AM-- Coach Bus Ride to Jay Cooke State Park.  Watch Movie as a team.  No other electronics

    11:00 AM--2.5 hour run/hike in park.

    1:30 pm---Lunch/Free Time

    3:00 PM:  Bus ride back to BHS

    5:45 PM:  Get picked up.  



    Coach Webber

    Cell Number:  612-251-8788

    Email:  jwebber@isd191.org

    Twitter:  Coach Webber @Runningweb1  (Follow me as I will send out reminders)

    Facebook:  https://www.facebook.com/search/top/?q=burnsville%20cross%20country%20running
    Posted Sep 26, 2016, 6:38 AM by NATHAN R STRAND
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Cross Country Schedule