An invitation from the coach...
If you are a prospective student athlete, please read this material closely. You will find some very unique things about the CSS CC program that you are unlikely to find in many other CC programs. The picture that emerges should be one of a well run, well organized program in which the team functions as a family, supporting, encouraging and caring for one another.
All who are interested in running are welcome to be on this team, regardless of initial running ability. This is consistent with our approach to CC as a large family. Because I believe that CC has all kinds of value for the participant – physical, social, spiritual, leadership development, fun, fulfillment, time management, etc., the list goes on and on, as a coach I would like to have as many involved as we can. In this way, I believe that we all gain. Each team member brings strengths and assets to the team and we all benefit. One does not have to be a super runner to be an important, contributing team member. Of course, as a coach, I also like our team to do as well as we can competitively. But, we are about more than that.
So, whether you are a highly competitive runner of many years experience or a newcomer to CC, you are welcome. On this team, you will find the full range of runners, from the elite to those experiencing competitive running for the first time. What they have in common is a love of running and a commitment to the team.
A fast recap about the 2006 season...
It was an outstanding season for the men’s team. The men captured the conference championship (Upper Midwest Athletic Conference) for the first time in 17 years with four men capturing All-Conference honors. Additionally, the men won two invitationals.
Goals of the men's cross country program...
The goal each year is to be a team of excellence as measured by four criteria:
- Commitment
- Unity
- Integrity
- Achievement
The CSS cross-country program is well thought out, well planned, and well organized. Our goal is to help each student athlete become the best runner they can be while having a very positive team experience. To run and race well, the athlete must be conditioned, race smart, well rested, highly motivated and injury free. The cross-country program is designed to achieve each of these.
Our CSS approach to training...
We believe that intelligent training combined with a sound warm-up routine and the right amount of rest yields the best results. Long distance runs, intervals, sprints, hills, anaerobic threshold runs, tempo runs, relays, pace work and games are all used for conditioning. We usually rest the day before competition and cross-train one other day during the week. Resting prevents injuries, aids recuperation and keeps one physically and mentally fresh. Our warm-up routine includes an easy jog followed by a very thorough, timed core strengthening and stretching period. Much of our training is done on trails, in parks, and on grass.
Off-season conditioning for Saints runners...
We expect college cross-country runners to stay in shape year-round and come to summer camp in August in great shape. Summer training is of critical importance. Runners who do their summer training will be healthy and ready to start training at a high level from the start. Training point goals are established for returnees and frosh. Points may be earned by running but also by doing other cardio activities such as swimming, cycling, roller blading, roller skiing and using cardio machines such as elliptical and arc trainers. Team members are given training logs at the beginning of summer to keep track of their points.
Cross country practice begins approximately two weeks before school starts. We spend the first week training, living and getting to know one another at Covenant Park Bible Camp, which we rent for five days. The team lives in cabins, eats in the dining hall, and has full use of all recreational facilities, which include a beach, sand volleyball court, disc golf course, canoes, kayaks, sailboats, paddle boats, etc. We run in the morning and do cross training in the afternoon. A voluntary non-denominational camp chapel, let by team members, is held each night. There are many evening activities and considerable free time. The camp is rustic, not fancy, and serves us very well. We get an excellent start with quality training and team bonding while having a truly memorable experience. The camp is located on Park Lake, about 45 miles southwest of Duluth.
Summer Camp is held on the CSS campus during the second week. Students live on campus if they will be living on campus during fall semester. We continue to train by running and doing other cardio training. Team captains and leaders organize social activities and help newcomers become familiar with the Duluth community.
All lodging and meals, at camp and on campus, are provided free of charge during Summer Camp.