Back Row, L-R,

Boys Finish Section:

Girls Finish Section

Boys Finish Conference

Girls Finish Conference

Boys All-Conference:

Girls All-Conference:

Boys Most Outstanding Runner: 

Girls Most Outstanding Runner: 

Boys Most Improved Runner: 

Girls Most Improved Runner:

Best Boys Varsity Time

Best Girls Varsity Time

* Denotes Captain

Minnesota State High School League

Apple Raceberry Jam - Minnesota Class A Cross Country Rankings

Osakis Public High School Activity Information 

Let's Run - Follows Everything Running, High School, Collegiate, and Professional

Running2Win - Log your miles here, join the goup OsakisXC

Below are the listed workouts for the week of practice, if you miss practice you can do the workout listed for that day.  If the workout is on the track, please contact Coach Triebenbach for an adapted workout. The password is the answer to the clue. ALSO, a practice is considered excused if you fill out the following form, have a parent/guardian sign, and turn it in to Coach Triebenbach

Click on the links below to download the documents. *All documents are in .pdf form.*

Team Handbook

Missed Practice Form

Cross Country 101 - Great read for parents/guardians new to the sport

How to Choose Your Running Shoe

Guide to XC Racing Shoes 

Below you will find links to videos/articles of routines you can do at home to address particular strength, injury prevention, or rehabilitation needs. There may be times I tell you to do a particular routine at home, this is where you'll find the link to that routine.

Core Routines - Jay Johnson's Strength and Mobility Progression

• Core Routine H
• SAM Phase 1 Easy Day
• SAM Phase 1 Hard Day
• SAM Phase 2 Easy Day
• SAM Phase 2 Hard Day

The Core Routine H is a good general core routine.  However, if you are looking to build core strength, go through the progression Jay Johnson describes HERE, the SAM videos linked to above go with his description.  Do the easy day on easy running days, do the hard day on the workout or long run days.

Lunge Matrix, Leg Swings, Hip Drops (Before EVERY run)

• Lunge Matrix
• Leg Swings
• Hip Drops

Foot Strengthening

• Eccentric Heal Drops (3x6 each foot)
• Toe Raises (3x6 each foot)
• Ankle Rolls (3x10 each direction, each foot)

Band Work

• Clam Shells (3x15, each side)
• Side Leg Raises (3x15, each side)

Common Injuries, Routines to help rehabilitate:

Common Cross Country Running Aches and Pains and What to Do About Them

Occasionally I find an article or video that is motivating.  If you need a "pick me up,"  an extra shove out the door for your run or just some good advice on how to handle the mental aspects of running, training, or working hard, take a look at the links provided below. If you have any recommendations of articles/websites/videos that you find motivating, please let me know and I will add them to this list.

• Kara Goucher's Mind Gains - Runner's World - Read about Kara Goucher (Minnesotan, Olympian in 5k, 10k, and Marathon) discussing how working on her self-confidence allowed her to break through tough times and reach her potential.
• Branigan is Not Slowed by Autism - Running Times - a junior at Northport High (N.Y.) led his team to NXN with a win at the New York regional.
• How to Think Like an Elite Runner - Runner's World - Great tips on harnessing the mental aspects of running, training, and racing based on advice from Professional Runners.
• Pain: Deal With It - Running Times - Profiles Professional Runners personal techniques for pushing though fatigue and discomfort.
• Never Give Up [Video] - Watch this amazing finish of the 2008 Indoor Big 10 Championship Women's 600m, where Heather Dorniden (Kampf) shows that there's no excuse for not finishing hard.
• The Finish Line [Video] - A Cross Country Team from California rallies behind a coach facing a major life threatening obstacle.
• The Key to Success: Grit [Video] - Watch this Ted Talk given by Angela Lee Duckworth on the importance of Grit to lifelong success.
• Why are These Teens So Fast? - Running Times - High School girls are throwing down some wicked fast times, as a group, more than ever.  This article discusses how elite high school girls are accomplishing such fast times (Hint: it isn't all pure talent).
• Catching Kayla [Video] - watch this story of a runner, her fight with a debilitating disease, and her relentless pursuit of her goals.  It's the epitome of what this program strives to stand for, and well worth 12 minutes of your time.

*.pdf files for download

DOWNLOAD A .PDF COPY OF THE 2014 SCHEDULE HERE

Back Row Left to Right: Head Coach Justin Dahlheimer, Will Alverson, Shane Massmann, Zack Rien, Ethan Chalmers, Alecia Kaelke, Assistant Coach Alison Triebenbach; Middle Row Left to Right: Dylan Klukken, Paige Gabrielson, Issy Szech, Austin Kulzer, Kasi Collins, Lauren Savageau, Elana Eckel, Jon Oeltjen; Front Row Left to Right: Dacotah Stanek, Seth Johnson, Team Manager Kayla Ferguson, Xavier Pahl, Hailey Hagedon, Carter Grove

Girls Place Sections: 7/23

Boys Place Sections: 24/25

State Participants: Lauren Savageau (133rd)

Captains: Paige Gabrielson, Kasi Collins, Issy Szech, Ethan Chalmers

Most Outstanding Girl Runner: Lauren Savageau

Most Outstanding Boy Runner: Carter Grove

Most Improved Girl Runner: Hailey Hagedon

Most Improved Boy Runner: Zack Rien

Personal Record Count: 75

Fastest Course Time Boys 5000m: Carter Grove-18:52.4-Park Rapids

Fastest Course Time Girls 4000m: Lauren Savageau-16:05.4-Park Rapids

Other Notable Achievements: Boys and Girls achieved the State's Academic Gold Standard (>3.75 GPA), Paige Gabrielson was Academic All State as an individual, Girls Varsity 1st Place at Royalton Meet

Final 2014 Individual Runner Results

Back Row Left to Right: Grace Oeltjen, Head Coach Justin Dahlheimer, Austin Kulzer, Ethan Chalmers, John Boogaard, Shane Massmann, Alecia Kaelke, William Alverson, Assistant Coach Alison Triebenbach, Carter Grove. Middle Row Left to Right: Xavier Pahl, Kayla Ferguson, Brently Boogaard, Kari Didier, Issy Szech, Jason Nystrom, Lauren Savageau, Dylan Klukken, Elana Eckel, Lexi Randall. Front Row Left to Right: Logan Grove, Scott Oeltjen, Dacotah Stanek, Hailey Hagedon, Rachel Walsh, Jon Oeltjen, Kasia Zajac, Natalie Schlosser, Breanna Dallum, Joey VanAcker

Girls Place Conference: 4

Boys Place Conference: 3

All Conference: Lauren Savageau, Rachel Walsh, John Boogaard, William Alverson

Girls Place Sections: 7

Boys Place Sections: 10

State Participants: Lauren Savageau (71)

Captains: Shane Massmann, Austin Kulzer, Dacotah Stanek, Alecia Kaelke, Lauren Savageau

Most Outstanding Girl Runner: Lauren Savageau

Most Outstanding Boy Runner: John Boogaard

Most Improved Girl Runner: Grace Oeltjen

Most Improved Boy Runner: Brently Boogaard

Personal Record Count: 142

Most Summer Minutes Ran: William Alverson - 1,180

Most Personal Records: Carter Grove, Xavier Pahl - 9

Fastest Course Time Boys 5000m: John Boogaard - 17:58.6 - Conference Pierz

Fastest Course Time Girls 5000m: Lauren Savageau - 20:36.2 - MSHSL State Meet

Other Notable Achievements: Lauren Savageau - All State Academic, Girls Team - All State Academic Gold, Boys Team - All State Academic Silver, Girls Team - First at Royalton meet.  Boys JH Team - 1st at CMC Conference Meet.

(back row, left to right): Brently Boogaard, Alecia Kaelke, Brandon Boogaard, Riley Wervin, Shane Massmann, William Alverson. (3rd row, left to right): Lauren Savageau, Anna Wolf, Pedro Martinez, Joey VanAcker, Philip Mathews, Natalie Schlosser, Austin Kulzer, Xavier Pahl, Dylan Klukken, Kerstin Moberg, Elana Eckel, Thomas VanAcker, Kendra Massmann. (2nd row, left to right): Kari Didier, Grace Oeltjen, Courtenay Oeltjen, Emily Moberg, Sofia Zima, Carter Grove, Hailey Hagedon, Kayla Ferguson. (front row, left to right): Logan Grove, Marlene Keller, Dacotah Stanek, Destiny Dorman, Mackenzie  Fiskness.

Girls Place Conference: 4

Boys Place Conference: 6

All Conference: Lauren Savageau, Destiny Dorman, William Alverson

Girls Place Sections: 6

Boys Place Sections: 15

Captains: Shane Massmann, Austin Kulzer, William Alverson, Dacotah Stanek, Alecia Kaelke, Lauren Savageau

Most Outstanding Girl Runner: Lauren Savageau

Most Outstanding Boy Runner: William Alverson

Most Improved Girl Runner: Natalie Schlosser

Most Improved Boy Runner: Brently Boogaard

Personal Record Count: 127

Most Personal Records: William Alverson, Brently Boogaard, Logan Grove, Natalie Schlosser, Grace Oeltjen - 9

Fastest Course Time Boys 5000m: William Alverson - 18:15 - Conference Pierz

Fastest Course Time Girls 5000m: Lauren Savageau - 20:32 - Section 6A Meet - Spicer

Other Notable Achievements: Girls Team - All State Academic Gold, Boys Team - All State Academic Silver, Girls Team - First at Sauk Centre Invitational

Individual Results

Back Row, L-R, Shane Massmann, Brandon Boogaard, Brently Boogaard, William Alverson, Austin Kulzer, Dylan Klukken, Xavier Pahl; 3rd Row L-R, Lauren Savageau, Ellie Pahl, Emily Moberg, Kerstin Moberg, Anna Wolf, Elana Eckel; 2nd Row L-R, Joseph Van Acker, Carter Grove, Thomas Van Acker, John Pahl, Logan Grove, Destiny Dorman; Front Row L-R, Mackenzie Fiskness, Natalie Schlosser, Rachel Walsh, Kendra Massmann, Grace Oeltjen, Courtenay Oeltjen, Madison Nystrom, Hailey Hagedon

Boys Finish Section: 14th of 21 teams

Girls Finish Section: 8th of 21 teams

Boys Finish Conference: 4th of 9 teams

Girls Finish Conference: 5th of 9 teams

Boys All-Conference: William Alverson, Carter Grove

Girls All-Conference: Lauren Savageau

Boys Most Outstanding Runner: Carter Grove

Girls Most Outstanding Runner: Lauren Savageau

Boys Most Improved Runner: Dylan Klukken

Girls Most Improved Runner: Mackenzie Fiskness

Best Boys Varsity Time: Carter Grove - 18:17

Best Girls Varsity Time: Lauren Savageau - 20:50

Back Row, L-R, Coach Dahlheimer, William Alverson, Joseph VanAcker, Brently Boogaard, Brandon Boogaard, Dylan Klukken, Daniel Savageau; Coach Triebenbach, 3rd Row L-R, Elana Eckel, Zachary Fiskness, John Pahl, Carter Grove, Thomas VanAcker, Marcus Wolf, Jeff Bartone; 2nd Row L-R, Courtenay Oeltjen, Logan Grove, Natalie Schlosser, Julianna Collins, Mackenzie Fiskness, Grace Oeltjen, Rachel Walsh, Issac Loverink; Front Row, L-R; Isaiah Neal, Brennen Gustafson, Destiny Dorman, Madison Nystrom, Hailey Hagedon, Mason Grove

Boys Finish Section: 7th of 23 teams

Boys State Qualifier: Carter Grove (69th overall)

Girls Finish Section: 15th of 21 teams

Boys Finish Conference: 3rd of 9 teams

Girls Finish Conference: 7th of 8 teams

Boys All-Conference: Carter Grove, Daniel Savageau

Boys Most Outstanding Runner: Carter Grove

Girls Most Outstanding Runner: Rachel Walsh

Boys Most Improved Runner: Joseph Van Acker

Girls Most Improved Runner: Madison Nystrom

Section 6A Assistant Coach of the Year: Coach Alison Triebenbach

Best Boys Varsity Time: Carter Grove - 16:57

Best Girls Varsity Time: Destiny Dorman - 21:22

Legacy is one of our core values.  In this section, you will find runners who spent a significant time with Osakis XC, graduating as part of Osakis XC, and always remaining part of Osakis XC even after graduation.

Coaches Summary:

Paige's Accomplishments:

Paige Q/A: