- Monday – 3:45 Baseball field – Pre race run, strides and strength. We should be done around 5pm.
- Tuesday Race day Grand Rapids sports complex, 1100 NE 11th ave
- 4pm Junior High Boys and girls 3200,
- 4:30 Varsity and JV Girls 5km
- 5:00 Varsity and JV Boys 5km
- Excused from school – this may change, so listen at practice
- Middle school – 1:15 – make sure you bring a note from your parent to be excused. Bus leaves middle school at 1:30 pm
- High School – 1:30pm – Bus leaves at 1:45pm
- Wednesday – 3:45 – workout recovery workout
- Thursday – 3:45 – longer run
- Friday 6:30 or 3:45 – intervals with core
- Saturday on your own 45-60 min
- Sunday – rest
If you ordered merch and did not fill out a name field in the order of who placed the order, please email oliver.miatke@gmail.com with what you ordered.
- MERCH MONEY DUE THIS WEEK!!!! bring to a captain Checks payable to “On The Limit” If you are not paid this week, your order will be cancelled.
- Mon – 3:40 Baseball field – Warmup, Intervals, Strength
- Tues – 3:40 Baseball field – Warmup, Long run (Confirm if you are racing Friday)
- Wed – 6:30 or 3:40 Baseball field – Warmup, short run then 200s, Strength
- Thurs – 6:30 or 3:40 Baseball field – Pre-race day, Warmup, Recovery run, Strides, Strength
- Friday – RACE DAY BLAINE Northdale Middle school 11301 Dogwood St. NW Coon Rapids, MN 55448 (These details May change so pay attention at practice and check back here for updates)
- Middle Schoolers who are not Varsity – Easy run on your own
- High schoolers will be excused from school at 11:30 Bus leaves at 11:45.
- Schedule
- 3:30 Boys Varsity 5km (top runners from Superior race)
- 4pm Girls Varsity 5km (top runners from Superior race)
- There are Middle school races between but we are not racing ours because we have an extra middle school race on Sept 27th.
- 5:05 pm Boys JV 5km
- 5:35 pm Girls JV 5km
- Course Map (slight changes are still being made due to brand new course…)
- Saturday – LONG EASY RUN! 60-90 min
- Sunday – Off/ Recovery
There are storms in the area. If there is lightning when we are running this am we will cancel practice. If you would rather run on your own please feel free to do so… or take today off and run both days this weekend. Friday Should be a medium run 5-7 for high schoolers.
Parent and fan merchandise https://dspondemand.com/collections/duluth-east-cc-fan-mech
Athlete merch. Use the spreadsheet to reserve your order. They are due by Friday Sept 9th. Must pay check or cash to captains by Friday the 16th. Make checks payable to “On the Limit”. https://docs.google.com/forms/d/e/1FAIpQLSci8pDT7Hxm2cdlUwREx_OjkrUmRad_nhHa_rAwjJMDbmXkgA/viewform?usp=sf_link
Most practices will run from 3:45 – 5:30/5:45 Practice times fluctuate based on workouts for the day.
- Monday – 5:30pm-7pm at Chester bowl. Meet on the soccer fields We will be doing 1-2 laps of the 3km followed by 4-8 Hill intervals. Captains are planning at Team building activity after practice at Chester bowl, so bring a dry shirt and maybe something a little warmer to hang out in. This practice runs a little long best guess is practice will end close to 7. End time for team building is unsure.
- Tuesday – Meet at 3:45 on the Baseball field at East High School. Middle school athletes, stop by the office at Ordean with a note saying you are to ride the bus to East for practice. They should tell you which bus it is. We will have bathrooms open for middle schoolers or they can go in the school and use the locker room. We will store bags under the stands.
- Wednesday – East 630 am or 3:45pm Pre-race workout and strength meet on Baseball field 3:45
- Thursday – Superior Cross Country meet at PATTISONS GOLF COURSE (4111 E County Rd B, Superior, WI 54880) Middle school 3km 4pm, Girls 5km 4:30, Boys 5km 5:10pm. We have 1 bus so please get your own ride if possible. Middle school excuses at 1:45. High school at 2. Bus leaves 15 min later if you are going to take it.
- Friday 630 am or 3:45pm East Baseball field – Run and strength.
Mon 8 am golf course -long intervals on hills
Tues 8am Lester park -longer run
Wed 8am Lester park pre race day
Thurs -bus leaves 9am from East high school. Be at East at 8:50 Bring lunch, water, proper clothing and money or food for after race. The race is held at Pincushion trails – about 2 miles up the gunflint trail.
1pm Girls and Boys 2.6km
1:30 Boys and Girls 4km
215 Boys 5km
3pm Girls 5Km
Friday no practice. Run on your own. Easy run with strength
Sat -on your own, Run long if you can
Sun off
Labor day 530 Chester bowl Hill intervals
tue
1030 girls 3km
11am boys 3km
1130am girls 5m
12pm boys 5km
We are in need of parent volunteers to…. Help with timing, scoring and keeping runners on course. All jobs are easy and require very limited on site training. Please email james.kyes@isd709.org if available and willing to help.
Mon – Hill repeats on the golf course. We will meet at the golf course at 8.
Tues – Medium Longer run with Strength after. Lester pavilion
Wed – Pre-race run, strides, and strength. Meet at golf course.
Thurs – RACE DAY 10:30 am. Schedule will follow later – All athletes who want to race need to be fully registered and eligible.
Fri – Medium run with Strength. Lester pavilion.