Embedded Files
All Updates
All Updates
Coach's Update - October 19
Week at a Glance
Mon - Lefty Wright Grade Level Championship (JV race, all attend--see below)
Tues - Varsity only practice
Wed - Section Championship (Varsity race, all attend)
Thurs - Team meeting (3:40-4:15ish)
Fri - Game day, assuming good weather and sufficient interest (3:40-4:40ish)
Mon - Lefty Wright
Bassett Creek Park
Dismissal at 2:40, Bus at 3:00
Sophomore and under race (4:20) - Macy, Patience, Olivia B, Brier, Jaidyn, Lorelei, Hendrix, Natalie, Elena, Annaleigh
Junior and Senior race (5:35) - Belle, Amaya, AubreyElla, Julia, Grace, Lucy, Evie, Gabby, Martha, Addy, Olivia S, Sara, Erin
Notes:
Meet website here for other info. Varsity runners will attend, do a short workout, then cheer. We'll have a bus back to school, but feel free to save yourself some time and arrange a ride home after everyone finishes racing--still please send Sheridan an email if you aren't riding the bus.
Wed - Section Championship
Gale Woods Farm
Dismissal at 1:30, bus at 1:50
Varsity (4:10) - Naomi, Katie, Elise, Shiloh, Jozy, Anna, Violet, Lucy (alternate), Erin (alternate)
Alternates go in their uniform ready to race, complete the warmup, then cheer for teammates when the race starts.
Notes:
All runners should plan on going to this. Supporting teammates is an important part of being on a team. That said, academics come first, so just let us know if you aren't able to miss school. We want everyone to make their best effort to attend.
State Qualifying--top 2 teams qualify as well as the top 6 individuals not on one of those teams. We're in the hardest section in the state this year with 3 teams ranked in the top 5 and another team that's ranked 11th.
1600 Time Trial Results
We had lots of PRs at our time trial, despite cold, wet conditions. Take a look at the results.
Captain Voting
I sent a separate email to all 10th and 11th graders about the captain election. If you didn't get that, please let me know. We'll be voting for captains on Thursday (not announcing them then like we have in the past). If you are a 10th or 11th grader and you didn't get that email, please let me know.
Training
Not including a plan for this week! Varsity has a light workout on Monday, which I'll explain at the meet (it's the same as previous years, for those who have run sections before).
10/18 Booster Club Updates
Lefty Wright Grade Level Championship Volunteers
Monday October 20 from 3:30pm - 6:30 pm
Basset Creek Park
Crystal, MN
We will be hosting a concession stand at tomorrow’s meet. We look forward to supporting the team with this fundraiser.
Additionally, the AHS Boys Cross Country team asked for volunteers to help with their annual fundraiser at the Lefty Wright Grade Level Championship. Please take a moment to sign up to helpfor a shift.
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Save the Date: Cross Country Banquet
Thursday, November 6th
Time: 6:00 - 8:00 pm
Armstrong High School Cafeteria
Please see email sent on 10/18 with specific volunteer needs to make this a successful event.
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Got OxiClean?!
Do you have OxiClean and would you be willing to wash our team jerseys prior to returning them for the season? Email the booster club if you can help.
Final Booster Club Meeting
Our final booster club meeting of the season will be Tuesday, November 11th at 7 pm.
Check the website for the Google Meet link
NXR Info
Continue to watch your email inbox for information from Lindsey Breker for NXR
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Got pictures?
Follow the “Armstrong Runners” Facebook Page and share them with the team.
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Coach's Update - October 12
Great job at our conference championship last week! There were a ton of PRs and great performances. Please take a look at the summary!
Week at a Glance
Mon - Premeet (done by 4:50)
Tues - 1600 time trial at Osseo
Thurs - practice 9-10:30
Fri - practice 9-11
Sat - no official practice (there's still a scheduled run--I actually recommend JV take Sat off and do their normal premeet run on Sunday)
Looking forward
Mon 10/20 - JV meet (varsity watches and does workout)
Tues 10/21 - No JV practice (you're welcome to do a run if you're continuing to train)
Wed 10/22 - Varsity meet (JV watches)
Thurs 10/23 - team meeting (last day of practice for everyone except state qualifiers)
Sat 11/1 - State Championship
Thurs 11/6 - End-of-Season Banquet
NWSC Championship Summary
We had a great day as a team at the conference championship! 18 of our 28 competitors ran personal records, and another 5 ran season bests. On the varsity side, Naomi and Katie got all conference honors, while Elise took all-conference honorable mention. Shiloh and Jozy also weren't far off from honorable mention. On the JV side, Evelyn, Violet, Lucy, and Erin all finished within the top 15, and the team took 2nd place. Awesome work to everyone!
Results | Reflection | Records | Photos
Osseo Time Trial
Location: Osseo High School
Time: 2:10 dismissal, 2:30 bus, return by 6:00
Heats are combined Osseo/AHS Boys/Girls based on seed time. Race times below are an estimate.
4:00pm Heat 1 - Evie, Martha, AubreyElla, Olivia B, Brier, Elena, Belle, Natalie, Jaidyn, Lorelei, Gabby, Macy, Hendrix
4:15pm Heat 2 - Julia, Grace, Amaya, Sara, Olivia S, Annaleigh, Patience
4:25pm Heat 3 - Shiloh, Addy, Anna, Violet, Evelyn, Jozy, Lucy, Erin
4:35pm Heat 4 - Elise, Katie
4:45pm Heat 5 - Naomi
4:55pm Heat 6 -
Spectators are welcome!
Practice Notes
We've done a great job keeping a good team atmosphere all season. Let's make sure we're doing the little things during this final week so that we can finish strong!
Plan to stay until the end of practice. Practices are getting a bit shorter as we reduce the extra work. Easy days (Wed/Thurs this week) will be a max of 90 mins.
If you have a special circumstance that requires you to leave early, plan ahead and let coaches know the day before.
Stay until the end of meets and cheer on teammates!
One specific note--Friday is our workout day this week. If you can't make it to practice on Friday, talk to coaches in advance. We'll help you decide if it makes the most sense to do a lighter workout on Thursday, do the workout on your own, or skip it.
Booster Update - October 12
Booster Club meeting this week - Note the date change!
Wednesday, October 15th at 7pm. - https://meet.google.com/ayu-ydzr-scv
Our final meeting of the season will be 11/11
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Carboload information
Monday October 13
6:00 pm - 8:00 pm
The Schmidts
2017 Independence Ave N
Golden Valley
651-336-8911
Seniors - dessert
Juniors - main dish
Sophomores - salad / side
Freshmen – bread or fruit
Middle School - drink
Future dates for Carboloads: 2025 CCR Carbo Load Schedule
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Armstrong Dual Snack Sign up
Tuesday October 14
Please consider signing up to bring a snack for both the boys and girls AHS teams at the Osseo & Armstrong Dual next week. Thank you!
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Lefty Wright Grade Level Championship Volunteers
Monday October 20 from 3:30pm - 6:30 pm
Basset Creek Park
Crystal, MN
We will be hosting a concession stand at the upcoming meet. We need one (or two to split) more parent volunteers to help with concessions. We will be working with the varsity girls to have them work the booth and cheer on the JV girls. Please email the booster club ahsgirlsxcboosters@gmail.com if you can help.
Additionally, the AHS Boys Cross Country team asked for volunteers to help with their annual fundraiser at the Lefty Wright Grade Level Championship. Please take a moment to sign up to help for a shift.
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Save the Date: Cross Country Banquet
Thursday, November 6th
Time: 6:00 - 8:00 pm
Armstrong High School Cafeteria
More information to come in future updates
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Got pictures?
Follow the “Armstrong Runners” Facebook Page and share them with the team.
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Coach's Update - October 5
Great work at the meet this week! I hope the water stop fundraiser was fun! We're getting into the final weeks. Please take a few minutes to read through everything!
Week at a Glance (week of October 5)
Tues - Premeet - done by 4:50
Wed - Conference Championship
Fri - Morning practice option, tailgate in evening
Sat - Workout (9am)
Also, our 1600 time trial on 10/14 will be at Osseo. There will be a bus to and from just like other meets. I'll include more information about that next week.
Thundering Royal Elk Recap
We had a great day as a team at Thundering Royal Elk. A few highlights:
7 girls ran PRs (Elise, Jozy, Lucy, Grace, Oliva B, Olivia S, and Natalie
3 other girls ran season bests (Addy, Evelyn, and Julia)
Our JV took 2nd, just 1 point behind 1st.
Naomi took 5th in the varsity race
Addy, Violet, Evelyn, and Lucy finished 4th, 5th, 7th, and 8th
Results | Reflection | Records
NWSC Championship
Wed, 10/8, Elk River Golf Club
Dismissed: 1:29 (after 5th), Bus at 1:55, Return by 7
Lineups
Varsity (3:55) - Naomi, Elise, Shiloh, Anna, Jozy, Addy, Katie
JV (5:15) - Violet, Erin, Evelyn, Lucy, Grace, Julia, Patience, Amaya, Martha, Sara, Annaleigh, AubreyElla, Evie, Olivia B, Natalie, Olivia S, Brier, Lorelei, Jaidy, Belle, Macy, Hendrix
Notes: This is the 2nd most important meet of the year. We're keeping training pretty light so everyone is well rested. Like I said at practice, you'll have your best race if you prioritize recovery. I know we have people with other sports and training activities, and you are the final decider of your priorities, but I think that when you've put so much effort into the season, it's worth it to skip other training for a couple of days so that you are as recovered as possible. Looks like we're in for some cooler weather!
* Note that the varsity race is 1st this week. That's correct and not a typo.
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Booster Club Updates - October 5
THANK YOU for volunteering with the TC Marathon Fluid Station 5 (Mile 11) Volunteer Event/Fundraiser this morning! We appreciated the support and hope you had a fun time handing out water to all of the runners this morning. Looking forward to doing it again next year.
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Carboload information
Tuesday 10/7
6:00 pm- 8:00 pm
The Hrobaks
2100 Xylon Ave N
Golden Valley
61481-7941
Seniors - main dish
Juniors - salad/side
Sophomores - bread or fruit
Freshmen – drinks
Middle School - dessert
Future dates for Carboloads: 2025 CCR Carbo Load Schedule
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THIS FRIDAY: Falcon Festival and Tailgate at Armstrong High School Upper Lot
Date: Friday 10/10
Set-up: 3:45 pm-4:15 pm
Falcon Festival and Tailgate Time: 4:15 pm-5:15 pm
*Please note the Football game is at Cooper High School at 6:00 pm
Please email ahsgirlsxcboosters@gmail.com if you are interested in helping at the event.
Flyer with more information: AHS_Football_Flyer_2025_revised (1).pdf
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Save the Date: Cross Country Banquet
Thursday, November 6th
Start time: 6:00 pm
Armstrong High School Cafeteria
More information to come in future updates
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Upcoming Booster Club Meetings
Our next meeting is Tuesday October 14th at 7pm.
We will send out Google link in next week’s update
The last meeting was September 9th Minutes | Budget
Our final meeting of the season will be 11/11
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Got pictures?
Follow the “Armstrong Runners” Facebook Page and share them with the team.
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REGISTRATION DEADLINE 10/10: Optional: Nike Cross Regionals - NXR Heartland
Nike Cross Regionals – Heartland (NXR) meet is a fun, flexible, and optional race the girl's and boy's booster clubs have organized for many years that is not affiliated with Armstrong High School. It’s open to a wide range of runners and can be as relaxed or competitive as each athlete wants it to be. Thousands of athletes from the midwest join for this event.
To sign up, complete this form or view the message sent September 12, 2025.
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Coach's Update - September 28
We had a fantastic week with some great performances at Osseo and at our cookie contest! Lucy was the winner of the cookie contest with her blueberry cheesecake cookies. It was fun to have so many people participate. We're going to work on the format for next year so we can finish up a bit earlier--apologies to anyone who was waiting!
Week at a glance
Wed 10/1 - Premeet (done by 4:50)
Thurs 10/2 - No school, Thundering Royal Elk Invitational
Fri 10/3 - Planning on finishing by 5:15 to allow participation in color wars tailgate (optional but encouraged team activity)
Looking forward (just a few dates beyond this week to keep in mind):
Sat 10/11 - Morning workout (not long run)
For MEA, we have practice Thursday and Friday mornings (10/16 and 10/17) at 9am (assuming no oppressive heat). The hard workout is scheduled for Friday. If we have people who can make it to practice on Thursday but not on Friday, we can have them run a lighter version of the workout on Thursday. No official practice on Saturday 10/18.
10/20 - last meet for JV (varsity attends to do a short workout and cheer)
10/21 - varsity practice/team meeting for everyone
10/22 - varsity section meet (jv attends and cheers)
11/1 - State championship - we'll have a spectator bus assuming there are qualifier(s) and parents are welcome to ride
I'll send a training plan for between the last week of practice and NXR for those who are attending.
Osseo Recap
We had a great day at Dehn's Pumpkins--possibly our most successful day ever as a team! Here are some highlights:
JV
Jozy, 2nd
Violet, 3rd
Erin, 4th
Evelyn, 5th
Addy, 9th
1st of 11 as a team with 20 points (15 is a perfect score)
Varsity
Naomi, 1st (her first varsity win)
5th of 10 as a team--results weren't correct on meet day because of timing system issue
Shiloh and Jozy ran PRs, with Jozy breaking 24 for the first time. Evelyn and Belle ran season bests.
A couple of other things that I shouted out at practice but want to repeat here:
The overall feel of the day was great! Cooldown was much less chaotic with everyone starting together, and we did a great job taking down camp efficiently before awards.
We talk about times a lot because it's an easy way to measure performance, but this shows that we can have great days even when times aren't fast!
Results | Reflection | Photos (from Annaleigh's mom)
No records for this one yet since it's a new course. We don't have mile 2 splits for a few of the JV runners. I tried to cut across and hit a dead end. If you look at the results here, you can see your 2500m (halfway) split and use that to determine if you ran positive or negative splits or you can just compare your first mile to your overall pace.
Thundering Royal Elk Invitational
Location: Otsego Prairie Park
Time: Bus leaves at 2:15, back to school at 7 or slightly after
JV (4:50) - Violet, Erin, Evelyn, Addy, Lucy, Grace, Julia, Patience, Amaya, Martha, Sara, Annaleigh, AubreyElla, Evie, Olivia B, Natalie, Olivia S, Brier, Lorelei, Jaidy, Belle, Macy, Hendrix
Varsity (5:45) - Naomi, Katie, Shiloh, Elise, Anna, Jozy
Awards at 6:10
One thing to keep in mind with this one is making sure you're setting yourself up for success even though it's not a school day. Sleeping in an extra hour is great--sleeping until 11 or noon, not so much. Focus on trying to stick with your regular routines, eating as normally as possible, not spending all day in the sun, and hydrating!
9/27 Booster Club Updates
Carboload information
Tuesday 9/30 (NEW DATE)
6:00 pm- 8:00 pm
The Wilsons
10115 40th Ave N
Plymouth
763-545-8618
Seniors - salad / side
Juniors - bread or fruit
Sophomores - drinks
Freshmen – dessert
Middle School - main dish
Future dates for Carboloads: 2025 CCR Carbo Load Schedule
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Rescheduled: Falcon Festival and Tailgate
Date: Friday 10/10
Set-up: 3:45 pm-4:15 pm
Falcon Festival and Tailgate Time: 4:15 pm-5:15 pm
*Please note the Football game is at Cooper High School at 6:00 pm
Please email ahsgirlsxcboosters@gmail.com if you are interested in helping at the event.
Flyer with more information: AHS_Football_Flyer_2025_revised (1).pdf
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TC Marathon Fluid Station 5 (Mile 11) Volunteer Event/Fundraiser
Last Day to sign up is today (9/28)!
Next Sunday, October 5 from 7:15 a.m. - 11:35 a.m
Thank you to all that have signed up! We are nearly at our goal. If you can help out October 5th, please sign up today.
Volunteer Registration Link - Password to Unlock Fluid Station 5 (Mile 11): FLUID525. More information and step-by-step registration instructions
TC Marathon organizers will begin sending emails to volunteers starting Monday 9/29. Look for further information at the email you used to register.
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Got pictures?
Follow the “Armstrong Runners” Facebook Page and share them with the team.
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Optional Race Opportunity: Nike Cross Regionals - NXR Heartland
Nike Cross Regionals – Heartland (NXR) meet is a fun, flexible, and optional race the girl's and boy's booster clubs have organized for many years that is not affiliated with Armstrong High School. It’s open to a wide range of runners and can be as relaxed or competitive as each athlete wants it to be. Thousands of athletes from the midwest join for this event.
To sign up, complete this form or view the message sent September 12, 2025.
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Coach's Update - September 21
Week at a Glance
Wed - Team photos- put on your uniform and go to the pond behind school. Bring separate clothes for your run. End time will depend on how quickly we finish pictures, but I'm aiming for 5:20ish.
Thurs - Osseo Invitational
Sat - Cookie Run
Also, quick reminder that we have a meet on 10/2 even though there's no school. It's a fast course and our last chance to make adjustments before the conference championship.
Osseo Invitational *New location this year*
Dismissal: 1:43 (after 5th period), Bus: 2:00, Return: back to school around 7:15
Location: Dehn's Pumpkins, 17270 125th Ave N, Dayton, MN 55327
Lineups:
JV (4:00): Evelyn, Grace, Julia, Patience, Olivia S, Annaleigh, Martha, Sara, Evie, AubreyElla, Olivia B, Jaidyn, Brier, Natalie, Lorelei, Macyl, Belle?, Lucy, Hendrix, Amaya
Varsity (5:05): Naomi, Katie, Elise, Shiloh, Anna
Undecided (let's talk Monday): Jozy, Violet, Erin, Addy
Awards at 6:30
General Info:
First year at a new course. Map here. The host says it's mostly trails with two mild hills. It looks like dirt farm access roads to me.
We'll most likely stay for awards (top 10 in each race), but we'll plan on loading equipment on the bus before the ceremony.
Just a reminder that we relaxed expectations last week due to the late meet, but we want taking the bus back with the team to be the norm.
The hosts specified that we're not allowed in other pumpkin patch facilities without paying admission.
2nd Annual Cookie Bake Off
Last year we had our first cookie bake off, and we're planning to continue the tradition. Bring a plate of cookies to share with the team. We'll make a competitive bracket and cut the cookies up so everyone can taste. They'll be judged by a jury of your peers on taste, texture, and presentation. It's a really fun event, and we want you there even if you don't bake anything!
We're planning to start practice at 9:00 and start eating cookies just after 10:00. Group 1 and some members of group 2 should be going over 1 hour, so show up a bit early and do an add on before 9.
9/20 Booster Club Updates
SIGN UP NOW! TC Marathon Fluid Station 5 (Mile 11) Volunteer Event/Fundraiser
Sunday, October 5 from 7:15 a.m. - 11:35 a.m
Thank you to all that have signed up! We have reached 90% of our obligation. If you can help out October 5th, please sign up.
Volunteer Registration Link - Password to Unlock Fluid Station 5 (Mile 11): FLUID525. More information and step-by-step registration instructions
Athlete Carboload
Wednesday, September 24 from 6:00 pm - 8:00 pm
The Suchys
10130 36th Place North
Plymouth, MN
763-807-0501
Seniors: bread or fruit
Junior: drinks
Sophomores: dessert
Freshmen: main dish
Middle school: side/salad
Got pictures?
Follow the “Armstrong Runners” Facebook Page and share them with the team.
Optional Race Opportunity: Nike Cross Regionals - NXR Heartland
(This is the email Lindsey Breker sent September 12th)
Dear Parents,
I’m excited to share a great race opportunity that Armstrong runners have enjoyed over the years. Please note: this event is not affiliated with Armstrong High School or the Armstrong Cross Country Team. If your runner is currently on the Armstrong team, that commitment should remain their top priority.
That said, the Nike Cross Regionals – Heartland (NXR) meet is a fun, flexible, and optionalrace. It’s open to a wide range of runners and can be as relaxed or competitive as each athlete wants it to be. The event features several open races for boys and girls, as well as a Championship race for both boys and girls.
Event Details
What: Nike Cross Regionals – Heartland (NXR)
Who: Any Falcon runner — not limited to current cross country athletes
When: Saturday, November 8 – Sunday, November 9
Where: Sioux Falls, South Dakota
Event Website: Nike Cross Regionals – Heartland
Coordinators: Liz Senne and I will be coordinating both the boys’ and girls’ teams. Please feel free to share this information with others who may be interested!
Trip Itinerary
Saturday, November 8:
Meet at Armstrong High School at 7:30 AM
Caravan to Sioux Falls (with stops in Jordan at the Candy Store and lunch in Worthington)
Visit the race course for course walk/run and merchandise shopping
Check into hotel
Group dinner (ideally at a pasta restaurant)
Sunday, November 9:
Arrive early at the course for warm-ups and races
Boys’ and girls’ races (timed close together for efficient scheduling)
Drive back to AHS after the races (estimated return: ~6:00 PM)
Cost Estimate
Approximately $60, which covers race entry and hotel
Runners should also bring money for:
Meals (Saturday lunch/dinner and Sunday breakfast/lunch)
Race singlet (if needed):
Boys: Blue Falcons Flyer singlet with shorts
Girls: Red singlet
Optional purchases: Candy Store items and NXR merchandise.
Transportation & Supervision
As this is not a school-sponsored event, there will be no official chaperones provided. Each runner must be connected with a parent or responsible adult who can provide transportation and supervision.
I will be attending and can help coordinate and drive a group of runners. Once we have a list of interested participants, we’ll work to match up drivers and finalize logistics.
Interested?
If your runner is interested in attending, please complete this Google Form. A non-refundable deposit of $60 and a completed NXR Participant Waiver are required to reserve your spot. Once we have a list of attendees, we’ll send out a group message to coordinate specific details.
Thank you for considering this exciting opportunity!
Kind regards,
Lindsey Breker & Liz Senne
763-248-9442
(Feel free to call/text/email with any questions!)
2025 Booster Club Donations
We have received many donations already. Thank you!
The AHS Girls Cross Country Booster Club is a 501(c)(3) tax-exempt nonprofit organization. The mission of the Club is to promote athleticism, sportsmanship, personal development, and school spirit by supporting the Armstrong Girls’ Cross Country Team's runners, coaches, and parents.
An important part of what we do is provide supplemental financial support for special equipment, uniforms, assistant coaches, and special activities.
To help ensure continued support for the team, each year we ask each athlete's family to make a donation. This year, the suggested donation continues to be $50 per family. You can pay with PayPal by clicking HERE (please consider adding $1.50 to your donation if you use PayPal, to cover the processing fee)
Or send a check payable to AHS Girls Cross Country Booster Club to this address:
AHS Girls Cross Country Booster Club
c/o Paul Senne, Treasurer
4620 Yorktown Lane N.
Plymouth, MN 55442
Visit the booster club website https://www.armstronggirlsxc.org
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Coach's Update - September 14
Hope you all had a great time at Metro and have had a great weekend. Just a few updates this week.
Week at a Glance (same as what I sent earlier)
Practice Mon-Thurs will be normal this week (3:40-5:40)
Friday AM- 7 am practice option so that the team can participate in the homecoming carnival. Possible 6:45 start for people running longer than 45 mins. We can have an afternoon practice if anyone wants to take that option. It's considered a practice day, so you should plan to do one or the other.
Friday PM- Homecoming carnival in upper lot (more info later)
Saturday - Morning practice. Based on the current weather forecast, 9am is the plan. Remember that you can leave Saturday practices as soon as you finish your run and stretch. We're planning to do the cookie run next week (9/27) and I'll give more details about that soon.
Metro Invite Recap
We were definitely feeling the heat yesterday but still had quite a few PRs. I'm not going to list them all here, but you can see them in the results!
results | records | reflection
9/13 Booster Club Updates
Homecoming tailgate help
If you would like to help work the XC homecoming tailgate station, please email the booster club ahsgirlsxcboosters@gmail.com and we will get you more info later this week.
Event date: 9/19/25
Set-up: 4:00 PM in upper parking lot
Event Start Time: 4:30 PM
Homecoming Festival and Tailgate 4:30 PM - 5:30 PM
SIGN UP NOW! TC Marathon Fluid Station 5 (Mile 11) Volunteer Event/Fundraiser
Sunday, October 5 from 7:15 a.m. - 11:35 a.m
We need 55 more volunteers. Please sign up soon so we are sure to meet our obligation that organizers require to donate to our teams.
Sign up now! Volunteer Registration Link Password to Unlock Fluid Station 5 (Mile 11): FLUID525. More information and step-by-step registration instructions
Got pictures?
Follow the “Armstrong Runners” Facebook Page and share them with the team.
2025 Booster Club Donations
The AHS Girls Cross Country Booster Club is a 501(c)(3) tax-exempt nonprofit organization. The mission of the Club is to promote athleticism, sportsmanship, personal development, and school spirit by supporting the Armstrong Girls’ Cross Country Team's runners, coaches, and parents.
An important part of what we do is provide supplemental financial support for special equipment, uniforms, assistant coaches, and special activities.
To help ensure continued support for the team, each year we ask each athlete's family to make a donation. This year, the suggested donation continues to be $50 per family. You can pay with PayPal by clicking HERE (please consider adding $1.50 to your donation if you use PayPal, to cover the processing fee)
Or send a check payable to AHS Girls Cross Country Booster Club to this address:
AHS Girls Cross Country Booster Club
c/o Paul Senne, Treasurer
4620 Yorktown Lane N.
Plymouth, MN 55442
Visit the booster club website https://www.armstronggirlsxc.org
--
Jacob Smith
EL Teacher
Track/XC Coach
He/Him
Coach's Update - September 7
Week at a Glance
**Practice time is now 3:40-5:40, unless otherwise specified** --please do your best to be ready (including changing into running shoes) on time.
Fri - Done by 4:50
Sat - Metro Invitational (no morning practice)
Hopkins Invitational Recap
Lots of great results at our second meet of the season. Here are a few highlights:
We had 14 PRs, including everyone who ran their first cross country 5k at St. Olaf.
Annaleigh had the biggest PR, at over 4 minutes.
Lorelei and Elena were under 30 minutes for the first time.
Naomi took 10th in our 5th fastest performance on this course (19:17).
Katie made it onto the course top-20 list at 15th with her 21:18. That time also got her onto the overall top-20 performers list.
Elise got under 22 for the first time and made it to 4th on the 10th grade list (21:47)
Anna made it to 5th on our 11th grade course records list (22:37).
Lots of our runners who didn't run PRs were much faster than they were on the same course last year!
Results | Records | Reflection (note that there are 7 questions--the last one sometimes gets bumped to page 2 as you write)
Metro Invitational
Bus: 4:15, Return by 10:00
Location: Flying Cloud Fields - 15219 Pioneer Trail, Eden Prairie, MN 55347--Park next to Grace Church
**I'm waiting to hear what JV race we are in. Last year, coaches could choose, but this year, they're placing teams into one of the races, and they haven't let us know which one yet. I'm guessing I'll get that info today. If we have the later race, I'll get our bus bumped back to 5:15.
JV (6:30 or 7:30) - Erin, Lucy, Jozy, Addy, Evelyn, Julia, Grace, Patience, Annaleigh, Amaya, Evie, Martha, Sara, AubreyElla, Elena, Olivia B, Lorelei, Jaidyn, Brier, Natalie, Hendrix, Macy, Olivia S, Belle, Gabby
Varsity (8:30) - Naomi, Katie, Elise, Violet, Shiloh, Anna
Here is the info they sent coaches, including the course maps. Ignore the part where it says "top-15" in the 7:30 race--they just forgot to change that from last year.
Notes:
This is our 2nd year having the whole team run at this meet. It's a favorite for a lot of the girls.
Since it's such a late finish, we encourage you to take your runner home at the conclusion of the meet. All runners should still stay to support our varsity runners, and make sure you email Coach Sheridan so we have a record of who should be on the bus.
Lights and glow in the dark things are encouraged, but the hosts have asked that you don't wear them while you are racing.
9/7 Booster Club Updates
Join us at our upcoming booster club meeting
Tuesday September 9 at 7 pm
Athlete Carbo Load
Friday, September 12 from 6:00 pm - 8:00 pm
The Safferts
4960 Saint Croix Ave N
Golden Valley
612-961-9397
Seniors - drinks
Juniors - dessert
Sophomores - main dish
Freshmen – salad/side
Middle School - bread or fruit
Got pictures?
Follow the “Armstrong Runners” Facebook Page and share them with the team.
SIGN UP NOW! TC Marathon Fluid Station 5 (Mile 11) Volunteer Event/Fundraiser
Sunday, October 5 from 7:00 a.m. - 11:30 a.m
We currently have 24 of the 90 pledged volunteers. Please sign up soon so we are sure to meet our obligation that organizers require to donate to our teams.
Sign up now! Volunteer Registration Link Password to Unlock Fluid Station 5 (Mile 11): FLUID525. More information and step-by-step registration instructions
Paul Senne will be taking the lead to coordinate and recruit volunteers for the event. It would be great to still have another girl parent help with logistics since this is a big event/fundraiser for the team. Armstrong has had the TCM Mile 11 fluid station for over a decade! You will co-lead with a parent from the boys’ team to make sure we meet our participation requirements. Email ahsgirlsxcboosters@gmail.com if you are interested in co-leading.
2025 Booster Club Donations
The AHS Girls Cross Country Booster Club is a 501(c)(3) tax-exempt nonprofit organization. The mission of the Club is to promote athleticism, sportsmanship, personal development, and school spirit by supporting the Armstrong Girls’ Cross Country Team's runners, coaches, and parents.
An important part of what we do is provide supplemental financial support for special equipment, uniforms, assistant coaches, and special activities.
To help ensure continued support for the team, each year we ask each athlete's family to make a donation. This year, the suggested donation continues to be $50 per family. You can pay with PayPal by clicking HERE (please consider adding $1.50 to your donation if you use PayPal, to cover the processing fee)
Or send a check payable to AHS Girls Cross Country Booster Club to this address:
AHS Girls Cross Country Booster Club
c/o Paul Senne, Treasurer
4620 Yorktown Lane N.
Plymouth, MN 55442
Visit the booster club website https://www.armstronggirlsxc.org
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Coach's Update - August 31
First off, congratulations to all of our new runners. We had 9 runners race their first cross country 5k on Thursday: Katie, Patience, Evie, Sara, Lorelei, Elena, Annaleigh, Brier, and Natalie. More on that meet and other updates below! Also a quick reminder that the team store is still open. You can find that here. They say orders ship quickly, so there's a good chance you'll have your gear in time for Metro Invitational (9/13) if you order soon.
Week at a glance (practice from 4-6 unless otherwise specified)
Mon - Practice 4-6 (as usual, but noting it here because of the holiday)
Wed - Done by 5:15 (premeet)
Thurs - Hopkins Invitational (info below)
Sat - Pancake Run (rescheduled)
St. Olaf Showcase Recap
We started off our season at St. Olaf on Thursday morning. It was most likely the most runners we've had compete in my 5 seasons as coach (28), and also probably the first time we've had perfect attendance at a meet. Most runners take a couple of races to get back to their previous PR (personal record), but we still had a couple from returning runners (in addition to the first 5ks I mentioned above)!
Grace ran a 42 second PR (26:11)
Elise ran a 31 second PR (22:14)
Also, Patience crossed the 2-mile mark 2 min and 26 sec faster than her time trial, and Katie was 39 seconds faster. Many other girls were very close
Naomi took 21st place in 19:56, putting her at 4th on our all-time list and 2nd on the 10th grade list.
Katie's 21:39 put her at 9th on the overall list and 4th on the 12th grade list.
Elise's 22:14 is 10th on the overall list and 3rd on the 10th grade list.
Shiloh and Anna also made the overall list at 18th and 20th. This is one of our stronger lists since our state qualifiers used to run it twice per season.
Please complete post-race reflections before our next race if you're planning on doing it! I think it's worthwhile. Just remember to be nice to yourself! Share with me and Coach Sheridan.
Results | Records | Reflection
Hopkins Bauman/Rovn Invitational
Location: Gale Woods Farm, Minnetrista
Dismissal: 2:10 (middle of 6th hour), Bus: 2:29, Return by 8pm
Lineups:
JV (4:30) - Jozy, Erin, Lucy, Julia, Grace, Patience, Amaya, Evelyn, Evie, Martha, Sara, Lorelei, AubreyElla, Jaidyn, Elena, Annaleigh, Olivia B, Brier, Natalie, Hendrix, Macy, Belle?, Gabby?, Olivia S?
Varsity (5:35) - Naomi, Katie, Elise, Shiloh, Anna, Violet, Addy
Awards at 7
A couple quick reminders:
Everyone should take the bus both ways whenever possible. We're very supportive if things come up and you need an exception, but we want to prioritize time with teammates.
Cooling down and staying to watch teammates race are both important parts of being on the team. If there is an occasion where someone needs to leave early, they should make every effort to do these things first.
Email Coach Sheridan (sheridan_rasmussen@rdale.org) if you aren't taking the bus to or from the meet.
This message is 100% proactive, not a response to anything that has happened. We're doing a fantastic job being a TEAM this season.
Course - from the start, it's about half a mile to the main loop. Runners do the main loop twice then return the same way they went out. Spectators have the choice of seeing runners 2-3 times on the loop or just at the start and finish. Map here.
If you miss practice Monday but can do a workout, just do 1 min hard, 1 min easy for 15-25 mins depending on your group. Focus on staying on top of sleep/recovery as we get into the school year. New routines are hard! See you Monday! Booster club update is below.
8/31 Booster Club Updates
Athlete Carbo Load
Wednesday September 3rd from 6:00 pm - 8:00 pm
The Dybvig’s House
12505 43rd Ave N.
Plymouth MN 55442
Seniors - dessert
Juniors - main dish
Sophomores - salad / side
Freshmen – bread or fruit
Middle School - drinks
Volunteers Needed
There’s one opening left to host a carbo load for the girls’ and boys’ teams on Monday, September 29. If that date works for you, please use this Google Doc link to sign up to host.
Join us at our upcoming booster club meeting
Tuesday September 9 at 7 pm
Got pictures?
Follow the “Armstrong Runners” Facebook Page and share them with the team.
SAVE THE DATE! TC Marathon Fluid Station 5 (Mile 11) Volunteer Event/Fundraiser
Sunday, October 5 from 7:00 a.m. - 11:30 a.m
Paul Senne will be taking the lead to coordinate and recruit volunteers for the event. It would be great to still have another girl parent help with logistics since this is a big event/fundraiser for the team. Armstrong has had the TCM Mile 11 fluid station for over a decade! You will co-lead with a parent from the boys’ team to make sure we meet our participation requirements. Email ahsgirlsxcboosters@gmail.com if you are interested in co-leading.
Sign up now! Volunteer Registration Link Password to Unlock Fluid Station 5 (Mile 11): FLUID525. More information and step-by-step registration instructions
2025 Booster Club Donations
The AHS Girls Cross Country Booster Club is a 501(c)(3) tax-exempt nonprofit organization. The mission of the Club is to promote athleticism, sportsmanship, personal development, and school spirit by supporting the Armstrong Girls’ Cross Country Team's runners, coaches, and parents.
An important part of what we do is provide supplemental financial support for special equipment, uniforms, assistant coaches, and special activities.
To help ensure continued support for the team, each year we ask each athlete's family to make a donation. This year, the suggested donation continues to be $50 per family. You can pay with PayPal by clicking HERE (please consider adding $1.50 to your donation if you use PayPal, to cover the processing fee)
Or send a check payable to AHS Girls Cross Country Booster Club to this address:
AHS Girls Cross Country Booster Club
c/o Paul Senne, Treasurer
4620 Yorktown Lane N.
Plymouth, MN 55442
Visit the booster club website https://www.armstronggirlsxc.org
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Coach's Update - August 24
Awesome second week! It was great to see so many of you compete for the first time! Please take a few minutes to read through the update.
Week at a Glance (4-6pm practice unless otherwise specified)
Mon - normal practice, carboload/parent meeting in evening (see info below)
Wed - Premeet day, 4-5:15
Thurs - Meet at St. Olaf (info below). No afternoon practice.
Fri - 8am practice option--this will be more of captains' practice with a coach to check in with at the beginning. Warmup, run, stretch, be on your way. We can also have a 4pm option if anyone wants!
No official Sat practice (still get your run in!)
Mon (Labor Day) practice at 4pm - I'll send an alternate workout for out of towners who are able.
Time Trial Results
We had a perfect day for the time trial and some excellent performances! Here are a few highlights:
Over 3 min PR - Lucy (19:04-->15:44)
2-2:59 - Grace (18:20-->16:13), Olivia (20:30-->17:51)
We had 12 PRs from returning runners and 9 runners who completed their first XC race (or first 2-mile race in one case).
We had 5 girls make it onto our top-20 performances list, and 3 of those made the grade level top 5 lists:
Naomi - #2 overall, #1 10th grader
Katie - #8 overall, #4 12th grader
Elise - #10 overall, #3 10th grader
Addy - #18 overall
Shiloh - #20 overall
I also like to take a quick look back at older results and shout out some of our biggest improvements over previous years. In 2021, Shiloh ran 19:12. She's improved every year and ran 14:56 this year. Elise ran 19:22 in 2023 and has dropped over 5 minutes in 2 years to run 14:11 this year. Both of these girls are super hard workers!
I'm including the link to the post-race reflections below. I'll talk about them at practice, but if you know what to do you can complete the doc and share with Coach Sheridan and me. This form is the same every time, so you can complete it before I share it out in the future, if you'd like. Some girls even do it on the bus ride home. If you're going to do it for this race, it should be completed before our next race (earlier is better!)
St. Olaf Showcase
Bus leaves AHS at 7:15, Race at 9:30, Return between 11:30 and noon
Location: St. Olaf College, Northfield. You can use the soccer practice fields for navigation, but it will be obvious once you're on campus. It's a pretty spectator friendly course. Here's the map.
Everyone runs the same race at this meet. Our next one will have varsity and JV, and I'll explain more about that at practice.
Garmin Order
Garmin gives 40% discounts on GPS watches to cross country teams. If people are interested, we can do an order this year. Like I've said before, GPS watches are nice to have, but not a necessity. I think a watch of some sort is a necessity for a runner. There will be sales tax and shipping (<$10 divided between everyone who orders) in addition to the prices below. Here's what's available:
Forerunner 55 - 149.99 (MSRP is 199.99, but I can find it with free shipping for 169.99)
Forerunner 165 - 187.49
Forerunner 165 music - 224.99
Forerunner 255 - 262.49
Forerunner 255 music - 299.99
Forerunner 265 or 265s - 337.49 (all 265s have music storage)
Forerunner 570 - 412.49
Forerunner 955 - 374.99
Forerunner 955 Solar - 449.99
Forerunner 965 - 449.99
Forerunner 970 - 562.49
Any of these will do the job of tracking how far you ran, and they're all good quality from what I've seen. If you're interested but overwhelmed by the number of options, send me a message and I can try to help. If you'd like to order, email me what you'd like by Tuesday 9/2 (the first day of school).
8/23 Booster Club Updates
JOIN US! Parent Social and Athlete Carbo Load
Monday August 25 from 6:00 pm - 9:00 pm
Carbo Load for Runners
Anna and Erin Wilkinson’s house
2341 Kyle Ave N, Golden Valley
Runners, please bring the following items:
Seniors: main dish
Juniors: salad or side dish
Sophomores: bread or fruit
Freshmen: drinks
Middle School: dessert
Parent Social
The Parent Social will take place across the street at Brenda and Arnie Brinks’ home at 2360 Kyle Ave No. Please bring a drink or appetizer to share. We look forward to seeing you there!
Volunteers Needed
Help cover a shift (3:30-5 or 5-7 p.m. still needed) to recruit new runners and promote the Girls’ Cross Country team at the Great Armstrong Experience on 8/27. Sign up here.
There’s one opening left to host a carbo load for the girls’ and boys’ teams on Monday, September 29. If that date works for you, please use this Google Doc link to sign up to host.
SAVE THE DATE! TC Marathon Fluid Station 5 (Mile 11) Volunteer Event/Fundraiser
Sunday, October 5 from 7:00 a.m. - 11:30 a.m
We’re looking for a parent from the girls’ team to help coordinate and recruit volunteers for this annual fundraising event. Armstrong has had the TCM Mile 11 fluid station for over a decade! You will co-lead with a parent from the boys’ team to make sure we meet our participation requirements. Email ahsgirlsxcboosters@gmail.com if you are interested in co-leading.
Sign up now! Volunteer Registration Link Password to Unlock Fluid Station 5 (Mile 11): FLUID525. More information and step-by-step registration instructions
2025 Booster Club Donations
The AHS Girls Cross Country Booster Club is a 501(c)(3) tax-exempt nonprofit organization. The mission of the Club is to promote athleticism, sportsmanship, personal development, and school spirit by supporting the Armstrong Girls’ Cross Country Team's runners, coaches, and parents.
An important part of what we do is provide supplemental financial support for special equipment, uniforms, assistant coaches, and special activities.
To help ensure continued support for the team, each year we ask each athlete's family to make a donation. This year, the suggested donation continues to be $50 per family. You can pay with PayPal by clicking HERE (please consider adding $1.50 to your donation if you use PayPal, to cover the processing fee)
Or send a check payable to AHS Girls Cross Country Booster Club to this address:
AHS Girls Cross Country Booster Club
c/o Paul Senne, Treasurer
4620 Yorktown Lane N.
Plymouth, MN 55442
Visit the booster club website https://www.armstronggirlsxc.org
Coach's Update - August 17
Thanks for a great first week! I love the positive attitudes and hard work I've seen from all of you. We'll reschedule the pancake run for an upcoming Saturday. This will probably be the longest weekly update of the year, but please take the time to give it a look.
Week at a glance
I'll put each week's special events here. Please note that it's normal practice time unless otherwise specified.
Wed, 8/20 - Freshman Information Day Recruiting Event 2-6pm (info below in the booster club update)
Fri, 8/22 - t-shirt tie dying at practice bring a t-shirt! Practice will be about 1 hour with time to tie-dye after, so you can leave when finished.
Sat, 8/23 - Kleyman Time Trial (info below)
Here is a full schedule including all meets, special events, and days when we deviate from our usual schedule. If I make changes, I'll also send an email.
Kleyman Time Trial
Location: Hidden Valley Park, New Hope (meet on the south side of Sonnyson, near soccer field)
Time: Arrive by 8:15, race at 9:30
Course map here, Course records going back to 2021 here.
After the race, plan to stay around for a cooldown and quick team meeting. Depending on how quickly people get onto the cooldown, we'll be done between 10:30 and 11.
Booster Club Updates - August 17
8/23 - Kleyman Time Trial - Help out
The Kleyman Time Trial is on August 23 at 9am in Hidden Valley Park in New Hope. Please consider bringing food for our runners.
The available slots are here: https://m.signupgenius.com/#!/showSignUp/10C0B45A4AB23A3F58-57993112-kleyman
This Alumni Run is named after Coach Rick Kleyman. You can donate to the Kleyman Scholarship here. https://sites.google.com/rdale.org/keymanscholarship/how-to-donate?authuser=0
8/25 - JOIN US! Parent Social and Athlete Carbo Load
Monday August 25 from 6:00 pm - 9:00 pm
Carbo Load for Runners
Anna and Erin Wilkinson’s house
2341 Kyle Ave N, Golden Valley
Runners, please bring the following items:
Seniors: main dish
Juniors: salad or side dish
Sophomores: bread or fruit
Freshmen: drinks
Middle School: dessert
Parent Social
The Parent Social will take place across the street at Brenda and Arnie Brinks’ home at 2360 Kyle Ave No. Please bring a drink or appetizer to share. We look forward to seeing you there!
Volunteer Opportunities
Help cover a shift to promote the Girls’ Cross Country team at Freshman Orientation on 8/20 and the AHS Experience on 8/27. Sign up here.
Host a carbo load! Please use this Google Doc link to sign up to host a carbo load for the Girls’ and Boys’ teams.
SAVE THE DATE & Register! TC Marathon Fluid Station 5 (Mile 11) Volunteer Event/Fundraiser
Sunday, October 5 from 7:00 a.m. - 11:30 a.m
We’re looking for a parent from the girls’ team to help coordinate and recruit volunteers for this annual fundraising event. Armstrong has had the TCM Mile 11 fluid station for over a decade! You will co-lead with a parent from the boys’ team to make sure we meet our participation requirements. Email ahsgirlsxcboosters@gmail.com if you are interested in co-leading.
Sign up now! Volunteer Registration Link Password to Unlock Fluid Station 5 (Mile 11): FLUID525. More information and step-by-step registration instructions
August Booster Meeting - August 12
The booster met August 12th at 7pm. To catch up, see the Agenda and Draft Minutes. Please consider getting involved. More booster information is available on the booster page. The next meeting will be September 9th at 7pm - Google Meet Online
Coach's Update - August 11
Summer Miles
We had a few people get caught up on logging summer miles today, and it officially pushed us past our target of 3,300! With what's been turned in right now, we're actually at 3,515. I'm guessing a few more miles will trickle in over the next few days. Last year we ran 3,265 in 11 weeks (including the first week of practice), and this year's higher total was from 10 weeks of running. This is definitely the best summer we've had as a team, and I think it will show this season. We'll celebrate individual achievements at practice, and I'll include them in my weekend update.
Practice Expectations
We went over this document at practice. Please take a couple of minutes to read it and send any questions my way.
Coach's Update - August 10
The week is finally here! I'm excited to see everyone at practice tomorrow. Just a reminder, we'll meet at 8am next to the tennis courts at Armstrong. Practice is 8-10 this week and next, then we'll switch to our afternoon timeslot. We also practice at 8am on Saturdays, and we're planning a fun event for Saturday practice this week. Those will move to 9am once mornings get a bit cooler.
Here is the meet schedule. I don't have official confirmation on a few of the times. If things change from what I have here, I'll let you know as soon as I know.
Summer mileage
As of this morning (August 10), we have 3,259 miles (counting miles that were emailed to me), which means we're 41 miles short of our goal. Looking at people's logs from the last couple weeks, I'm pretty sure we have at least that many unrecorded miles. Get those in so we can officially say we've met our goal! I'll hold off on individual shoutouts until all those miles are in.
Make sure you're registered and ready to go tomorrow! Remember, all are welcome regardless of how much summer running you've done!
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Summer Training Starts June 9th
Thanks to all who participated in the kickoff picnic tonight! It was great to see so many of you there. We're excited to make 2025 our best season yet. For those who didn't make it, here's the quick summary of the info (links below to everything shared at the meeting):
Captains' practices start June 9th at 8am.
Captains will communicate via groupme. Show up at a practice or send me a message to get added.
Lifting will be Wednesdays at 9am (after captains' practice). No lifting 7/2.
Our team goal is to run the distance from San Diego to Acadia National Park (3,300 miles) throughout the summer. Making it there will require 20+ people to consistently run.
To participate and earn your t-shirt, log your mileage on Garmin Connect and sync to Garmin Clipboard (you'll need 2 apps). Get someone to help you at captains' practice if you don't know how! If you need an alternative, send Coach Smith a message. I want to count your miles!
Official practices start August 11th. Even if you don't train this summer, we'll be very happy to have you there!
Iron deficiency info (I highly recommend getting iron tested!)
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