SEP 22 -28
- Coach Coy
- Sep 20, 2025
- 3 min read
Updated: Sep 27, 2025
RACE WEEK
The Rapid City Invitational, one of the largest meets in the state, is this week at Hart Ranch. We’ll face some of the top teams from SD, ND, NE and WY and are looking to be in contention in each of the four races (Boys/Girls Varsity & JV). The goal in races is to place as high as you can for your team, work together when it makes sense, prepare/focus well and be a positive teammate. The rest takes care of itself.
As a whole, we have a lot of work to do - and just four weeks to do it- so we have to make every practice count. As we head into the championship season, leadership becomes crucial and we are eager to see leaders emerge. The best way to lead is through example and the best example is through our team values:
Show Up
Work Hard
Do the Right Thing
The workout on Friday AM was very positive. If you look back on your Strava from exactly the same date (and time) last year, you'll find a similar workout (total coincidence). This season most of you did more reps, with less recovery and at a faster pace than a year before. After watching the workout, we have really good Mile/3k ability right now; the rest of the year will be doing the necessary endurance (threshold range) work to extend that speed- or a percentage of it- to 5,000 meters without rest.
On an individual note, congrats to Tate Van Beek for being named the Stevens Athlete of the Week for the second time this fall. Tate was 5th at the Nike Heartland Preview, leading the boys to a 4th place finish and beating the 2024 Class A and AA individual state champions in the process.
Practice Schedule
Monday
3:45 PM @ Canyon Lake Park
Tuesday
3:45 PM @ Old Storybook Island
Wednesday
3:45 PM @ SP
Thursday
6:00 AM @ Stevens
We're going to be at Hart Ranch setting up the course and sometimes it can take longer than anticipated, so we'll need to practice in the morning.
Friday
RC Invite
You will have to go to school for the first two periods and then arrange for a ride to Hart Ranch, so make plans now.
I'll have more information on Thursday's pre-meet day.
Race Schedule
Girls Varsity 1:00
Boys Varsity 1:30
Girls JV 2:00
Boys JV 2:30
Saturday
7:00 AM @ SIOUX PARK
Sunday (OYO)
Check Final Surge as not every group is doing the same workout
Rapid City Invite Race Rosters
At the Nike Preview, we started using our “average place” to determine the Varsity/JV squads. We use average place vs. season bests as meets vary greatly in difficulty, weather conditions and measurement accuracy.
In Cross Country, time carries value, but place is king.
We’ll run our Top 6 from Sioux Falls in the Varsity and everyone else in the JV race so that the people in the 7-10-ish positions that are vying for Varsity spots can race in head-to-head competition.
This also makes our JV squads very strong as we want to compete for team wins.
Pound the Stone
Vote for the Pound the Stone award from the Nike meet. This award connects hard work and commitment to breakthrough performances. Hard work is the cornerstone of our sport and can literally change your entire life.
Team Pics
Tentatively Oct. 8th @ 3:30 (Storybook Island)
I'll have picture packets Oct 6th
Athlete Health
It's super important to compete the assigned training is closely as possible this time of year. By now, we have a good handle on the amount of work you can absorb.
Adding anything (even extra hiking, biking, etc.) can be detrimental to your performance as we ride a fine line and try to optimally balance stress and recovery.
What you CAN DO to help your performance is pay special attention to Athlete Health. We have several research-based interventions you can utilize to help your athletic health. Most are super easy like getting more sleep.
I post this link a ton because it's perhaps the most important aspect to your success..and doesn't have a lot to do with actual training.
