Cross Country Running
Cross Country Running Registration Fall 2023
Varsity (7th-12th Graders) - Practices Begin August 23rd!
1. General Sports Online Sign up form (online Google form to get on the mailing list)
2. Cross Country Running Permission Form (can be printed and delivered, or filled out online and emailed to chris@avalonschool.org)
3. Sports Physical Form (Good for 3 years)* (Varsity Only-must be printed and brought to physician)
4a: Paper version: MSHSL Eligibility Statement and Health Questionnaire (Good for 1 academic year)** (Varsity only)
4b: Online version: MSHSL Eligibility Statement and Health Questionnaire (Good for 1 academic year)** (Varsity only)
5. Online payment (can also mail or bring money in)
*Fill out student information, sign (and have your student sign it), then fax or bring to doctor for physical, bring to Chris or Avalon front office when complete.
**Go through checklist on page 1, read pages 2-9, fill out, sign, and turn in pages 10-13
***Transfer Students: If you transferred to Avalon in the past 365 days, please fill out this form: Transfer Eligibility Form
More registration explanation can be found here
Middle School Run Club (6th-8th Graders) - Practices Begin September 7th, first race likely September 16th.
1. General Sports Online Sign up form (online form)
2. Middle School Run Club Permission Form
What is the difference between "Varsity" and "MS Run Club?"
If you are in 7th or 8th grade, you have the opportunity to participate in "MS Run Club" or "Varsity Cross Country Running."
MS run club has practice twice per week. The race distance is 2 miles (1 mile for 6th graders). We will have 6 races (mostly on Fridays.) Open to 6th-8th graders, All Genders.
Varsity teams are focused on running at the 5k distance (3.107 miles) and are expected to make all scheduled practice, and to run on your own outside of practice. Practices begin August 17th. Athletes are expected to run 5-6 times per week total. Open to 7th through 12th graders, choose "Girls" or "Boys/All-Gender".
Practices
Practices will be a combination of running technique, strength and injury prevention drills, running, nutrition guidance, race technique, and active games.
Likely practice times:
Varsity Practices days-Monday, Wednesday, Thursday 3:40-5:30 at Desnoyer park.
MS Run Club Practice days-Monday, Wednesday 3:40-5:15 at Desnoyer Park.
MS Run Club meets are held on Fridays from 4:00 to 6:00 pm at various sites around the metro.
Practice Schedule (see calendar)
Meet Schedule (see calendar, more to be posted soon)
Middle School Results
Really Hard Race Results (against Twin Cities German Immersion school and Christian Heratige Academy)
Varsity Results
Chesterton Academy Meet 9/24
Seamus Haney – 22:00Ephraim Erjavec 22:13Zach Vandermark – 22:22Nick Heinen – 22:24Jacob Ganzer – 23:30Owen clowney 30:42Rowan Thompson-Tschimperle 36:09 Alex Vandermark – DNF Cece Spanton – 27:26Mariana Yanta – 29:58Lyla Northup – 30:02Ainsley sedivy 32:48Callia Scherer – DNFGirls Section Meet Results 10/13
Boys Section Meet Results 10/13
Pre-season workout preparation
Workout Set Explanations (Explains and shows videos of what "Pillar, Hip Stability, etc." sets mean with a video explanation of each exercise.
This document gives an outline of what you should do each day to get your body ready for the season. The workout sets have how-to videos for each exercise.
If you haven't been doing much running, etc., this summer, cut everything in half for the first week (one set instead of two) and do everything fully the next week.
MSHSL Covid Guidelines-To be updated for 2021
See below if you are interested in the changes implemented by MSHSL regarding Covid-19 prevention.
The 2018 team!
See Parent Information Document below for helpful info!
Want to be a volunteer driver to drive other runners to meets? Please fill out these forms and return to Chris or the front office. Thank you!