Canoe Trip 2023

First Day of Practice... a little rain can't slow these boys down!!!

Congrats Jack on your 6th Place Finish!

10th Place Finish. 

Way to go Benaiah!

Griffin under the lights 14th Place finish!

Anders received a ribbon for his finish at the Tom Watson Invite

Boys Booster Club Executive Committee


The current Booster clubs executive term is July 1, 2023 - June 30, 2024. Thank you to outgoing Vice President Chad Wilkinson and outgoing Treasurer Brenda Brincks for your many years of service and support of the Boys Cross Country Team!


The new Executive Committee July 1, 2024 - June 30, 2025 was voted on last night. 


There will be many ways to connect with the new board and lots or opportunities to support the team. We all look forward to the 2024/2025 season!


Coach Kleyman Scholarship

The Coach Kleyman Scholarship started in 2021 recognizes a senior runner who has shown dedication to running. The Scholarship is in honor of long time Armstrong Cross Country and Track Coach Rick Kleyman. Rick coached Cross Country at Armstrong from 1970- 2002.  https://sites.google.com/rdale.org/keymanscholarship/home 

Congratulations to Jake Wilkinson our 2023/24 scholarship winner.

If you would like to contribute to the scholarship fund please visit the website: https://sites.google.com/rdale.org/keymanscholarship/how-to-donate 


Season Photos


You can access photos from the season here: https://saramajewski.smugmug.com 

Hydration, Sleep and Nutrition

As school is now underway, it is a good time to review good habits for runners. 

Sleep-teens need 8-10 hours of sleep per night. Regular bedtimes and wake-up times help with sleep patterns. During sleep is when our bodies recover from the stresses of the day and workouts. Screens before bedtime make it hard to get good sleep. 

Nutrition- Eating 3 meals a day is important for athletes. Red meat is an important component of a runners' diet. Eating a variety of foods including whole grains and fruits and vegetables is important. 

Hydration- Drinking fluids is important to keep your body's system working well. Each athlete should use a water bottle at School and should consume at least 64 ounces prior to practice.  Hydration should continue in the evening as well to help with recovery. 





Previous Posts, References and Important Links

2023-2024 Season Information

Welcome to the Armstrong Boys Cross Country Page!
Armstrong Boys Cross Country is open to 7th-12 graders in the Robbinsdale School District. Have questions about Armstrong Cross Country? Check out our Cross Country Information Packet. Here is the link to the parent meeting information link 


Remember to check the Start of Season To-Do List
Check out the AHS BCC 2023 - August To-Do List to get your runner ready for the season!!


Sign up for the Remind App
Click here to sign up for the Remind App. This App is used for most of our summer group communication.


Miss the End of the Season Meeting?

Click here to vote for end of the season awards.

Want to be a captain next season?

Click here for a captains' application. Applications are due by 10/23.

JV Uniform turn in 10/24

JV athletes (both middle school and high school) will come to Armstrong to turn in their uniforms and have a team meeting. 

Section Championships 10/25 (Varsity only)

Click here for more information on the section meet. 

Varsity Uniform turn in 10/26

Varsity athletes will turn in uniforms on 10/26 and have a team meeting. 

Grade Level Championships 10/23 (JV only)

Click here for information on the Grade Level Championships.

Volunteers Needed October 23, 2023 at the Grade Level Championships. This is our biggest fundraiser of the year. We depend on volunteers to make this run smoothly. Here is the link to sign up. https://www.signupgenius.com/go/20F0C4DAEAA2DA7F85-44588695-grade#/  

Coach Kleyman Scholarship

The Coach Kleyman Scholarship started in 2021 recognizes a senior runner who has shown dedication to running. The Scholarship is in honor of long time Armstrong Cross Country and Track Coach Rick Kleyman. Rick coached Cross Country at Armstrong from 1970- 2002.  Applicants for this $250 scholarship must meet the following qualifications:

-Completed application

-Completed at least one season of cross country running at Armstrong 

-Dedicated to lifelong running and fitness

Applications are by 10/23.  Click this link to apply for the Coach Kleyman Scholarship. 

Practice Schedule 10/19-10/21

10/19- Meet at Armstrong @ 8:00am

10/20- No organized practice 

10/21- Meet at Bassett Creek Park @ 8:00am


Middle School Runners 10-16 - 10/21

Monday: AHS

Tuesday: Osseo Time Trial

Wednesdays: NO PRACTICE TODAY

Thursday: AHS @ 8:00 AM

Friday: Run on your own

Saturday: Bassett Creek Park @ 8:00 AM


Osseo/Armstrong Time Trial 10/17

Click here for information about this event.

Practice on 10/14

We will be practicing at Armstrong on 10/14 from 8-10:30am. Originally we planned to go to Bassett Creek, but the course is too wet. 

Conference Meet 10/11

Click here for information on the Conference Meet.

Click HERE for the NWSC Meet Line-up

Click HERE for the AHS Boys CC NWSC Goal Setting Document (you need to use your rdale credentials)

Click HERE for the NWSC 2023 Scouting Document (you need to use your rdale credentials)

Click HERE to go to the NWSC Cross-Country Meet Webpage

Gentlemen... we are going to dress up (dress shirt, tie, suit, etc.) during the school day before we dismiss and change into our running gear.  If you have any questions, please see the coaches.


Roy Griak Invitational 9/22

Varsity will run the Roy Griak Invite on 9/22 at the Les Bolstad Golf Course at the U of MN. Our team will be competing in the Gold Race. Click here for more information. Please note that there is admission charged for this meet. 

Tom Watson Invite 9/23

Anyone not running in the Roy Griak Invitational will compete in the Tom Watson Invite on 9/23. Click here for more information. 

Cross Country Meeting 8/9
Thanks to all of you who joined us at the parent meeting. Here is a link to the presentation we used. 

Cross Country Begins on Monday 8/14!
We will meet from 8am-10:30am behind the athletic building above the pond behind the school (Follow the paved path around the East side of the athletic building). Come with a full water bottle and dressed ready to run in running shoes. Make sure you complete the registration process here prior to attending practice.



Summer Mileage 

Summer mileage is critical in preparing you for the cross country season. It will build strength in your legs, develop cardiovascular fitness, increase your confidence,  and prevent injuries in the process. Runners who complete and report the following mileage minimums over the summer will earn a Summer Mileage Club shirt. 


Summer mileage club minimum mileages 

Runners going into 7th or 8th grade - 200 miles 

Runners going into 9th-12th grade - 300 miles 


Running summer miles will help you to letter, make you mentally and physically tough as well as making our team better as a whole.   Multi-sport athletes involved in other summer sports training programs need to create a comprehensive training plan approved by coaching staff prior to the start of summer training. 

Pictures?

If you take any pictures at any event and would like to share them, please email them to Chad Wilkinson at:  chad.wilkinson357@gmail.com

In the subject line please let me know what event the pictures were taken at.  I will be using some in the recap section of the booster club page and others may be used at the end of the year.

Updated COVID Protocols 8/18

Please do not come to practice if you are experiencing any of the following symptoms:

In addition to missing practice, please contact Coach Stephens to let him know about your symptoms (robb_stephens@rdale.org).  Contact your medical provider to determine next steps. If you are


Course Maps

Course maps of upcoming meets can be viewed here.

Please make sure you are registered for the Remind App. 

AHS Boys CC 2023 - Meet Line-ups

Summer Mileage Links

AHS CC 2023 - Workouts with Summer

AHS CC 2023 - Summer Mileage Reporting (Google Form)

AHS CC 2023 - Summer Mileage Reporting (responses)

Armstrong Cross Country Running Paces

2023 Captains

Andrew Brincks
Andrew_Brincks24@rdale.org
612-723-6961

Sam Majewski
Samuel_Majewski25@rdale.org
612-500-6872

Adam Marable
Adam_Marable24@rdale.org
612-419-2012

Owen McNutt
Owen_McNutt24@rdale.org
952-567-4457

Gabriel Wiegert
Gabriel_Wiegert25@rdale.org
763-301-4001 (cell)

Jake Wilkinson
Jacob_Wilkinson24@rdale.org
763-202-3761 (cell)

If you have any questions, feel free to contact the captains or Coach Stephens at robb_stephens@rdale.org or 612-600-2887.

Meet Line-ups

Most meets consist of several races per gender (Varsity, JV, C Race, Middle School, etc.) and we assign runners to a specific race based upon their previous race performances, practice attendance, current fitness level, and meet parameters.  Line-ups will be established several days before each meet so runners and families can plan accordingly. You can view the meet line-up spreadsheet here - 2023 AHS Boys CC Meet Line-ups.

Practice Attendance
Consistent practice attendance is one of the most important factors in improvement, injury prevention, and accumulating lettering points.  Students check-in with the coaching staff at the beginning of practice.If runners are going to be absent from practice the parent or student should send an email to the coaching staff:

High School Students - Colin_Woelfle@rdale.org

Middle School Students - Doug_Hubred@rdale.org

Have you completed the parent survey this season?

Please make sure you have completed the Parent Survey for the 2023 season. This will be used by the coaches and the boosters to share information with parents. 

GPS Watches
GPS watches are a great tool for runners to track their mileage and pacing. The GPS technology has become much more reliable and affordable in the last few years. GPS watches are not rechargeable and will last for many years. We encourage runners to get a GPS watch. Refurbished Garmin products work very well and can be purchased from Amazon.com. Heart rate monitoring is not a feature that is needed. We recently purchased several Garmin Forerunner 25 GPS watches and have been quite impressed with them.

Please help us keep you informed
Sign up for text updates for cross country here.

Runners- complete  this athlete survey.

Parents- complete this parent survey.

Watches are needed everyday at practice!

Please make sure your runner has a watch that can at least take splits and has a chronograph. GPS watches work best as they also report paces. This allows runners to know if they are running the correct interval times and paces. Not sure what to buy? Here are some good options:

Non GPS Watch options:

GPS Watch options:

 



Moment of final results announcement!

Section 6AA FIRST PLACE!!!!!

Our Armstrong cross country boys came in first place in the Section 6AA race today by 1 point! It was a team effort, and they needed every single second from all of their runners. We are so proud of their accomplishment and the odds they overcame on a slow, windy, hard day.

-Booster Club

Have questions? Please contact Coach Stephens @ robb_stephens@rdale.org .