- Mon. 4pm baseball field Pre-race run
- Tuesday -proctor meet at proctor golf course.
- 215 out of school 230 bus leaves. Middle School 15 min earlier. You don’t need to ride the bus, you can drive and car pool with others.
- 4pm Middle School
- 430 5km girls
- 515 5km boys
- https://live.herostiming.com/meets/41259
- Wed –
- 650 strength
- 350-recovery run for racers. Non racers. Tempo mile plus 4×200
- Thursday -9am. East baseball field
- Friday -9am East baseball field.
- Misc info… Banquet will likely be Nov 7th at 630pm.
- Captain speeches and voting will be held on Tuesday Oct 22nd after school. Please come, vote and if you are not running sections, stay for a last run
- Monday
- 650 am Weights
- 3:50 pm Intervals & Strength
- Tuesday
- 3:50 Longer run and strides
- Wednesday
- 6:50 am Strength
- 7 am workout 200 intervals in and outs
- 3:50 pm 200 intervals… in and out & and strength
- Thursday
- 3:50 Moderate run
- Friday
- 7 am Pre -race
- No pm practice
- Saturday – Old abe invite in Eau Claire Wi 2115 Mitscher ave Eau Claire
- Load bus at east at 5:30 – Leave at 5:45
- Girls Varsity (8) 10am
- Boys Varsity (8) 10:40am
- Girls JV 5km 11:20 am
- Boys JV 5km 12 pm
- Awards 12:45
- BIKES AND DOGS ARE NOT ALLOWED
- https://www.accuracetiming.com/info
- Mon 650 am strength
- 350pm. 400 repeats with strength after
- Tuesday 350 pm longer run
- Wednesday
- 650 strength
- 7am pre-race run
- 350. Baseball field pre-race run with strides
- Thursday Ely cc race
- High School excused 12:15 Bus leaves 12:30 pm. Middle school 15 min earlier
- 4pm jr high girls 2600 m
- 420p. Jr high boys 2600
- 440 5km girls
- 520 5km boys
- Friday. 350 medium run and strength
- Saturday… Long run on your own.
- Monday 3:50 PM Baseball field – Intervals. 400’s? with Strength/Mobility
- Tuesday 3:50 PM Baseball field – Long run followed by strides
- Wednesday
- 7:00 AM Optional run instead of PM run
- 6:50 AM Optional Strength
- 3:50 PM Pre race run and strides
- Thursday Hibbing CC Race (this schedule is tentative based on times they have run in the past)
- Excused at TBD
- 5km girls 4
- 5km boys 4:30
- 3km Jr high girls 5
- 3km Jr High boys 5:30
- Friday
- 6:50 AM Optional strength
- 3:50 PM Baseball field Medium run with Strength/Mobility
- Saturday – Longer run on your own
- Monday 650-730 am weight room.
- 3:50 baseball field.
- Griak runners… Longer with strength and strides
- GR runners. Pre-race run with strides
- 3:50 baseball field.
- Tuesday grand rapids invite Roy Griak runners will not travel. Meet on baseball field at 3:50pm. Intervals?
- Non Griak runners race grand rapids. Excused from high school at 1:15. Bus leaves at 130. Middle School 15 min earlier
- Wed 6:50-730 weight room
- 3:50 baseball field.. social run
- 5:30-7pn team social dinner at East high School…. Sammies pizza
- Thursday 3:50 baseball field
- Griak runners. Prepare and strides
- GR runners 1km intervals?
- Friday Roy Griak for top 10 racers… Non Griak runners to be determined
- WATCH LIVE | Meet Site
- Boys 1:30 Girls 2:15
- Sat
- Griak runners… Shake out run.
- Non Griak runners long run
- Monday – 6:50-7:30 Weight room if you want
- 3:50 Baseball field Warmup 6×5 min race pace or faster. 3 min recover between, Cooldown. Strength
- Tuesday 3:50 baseball field practice Long run
- Wednesday 6:50-7:30 Weight room if you want.
- 3:50 baseball field practice. Medium run followed by 4-8x 200 faster then race pace with 200m recovery between each.
- Thursday 3:50 baseball field Prerace run
- Friday Applejack invite (STEVE MICHAUD PARK, Lakeville, MN)
- High School dismissed at 11:00. Middle school get excused at 10:45am. Bus at 11:00 for middle school
- 3:30 Boys JV 5km
- 4pm Girls JV 5km
- 4:35 Boys Var 5km
- 5:05 Girls Var 5km
- 5:35 Boys C race 5km
- 6:05 Girls C race 5km
- Awards 6:45
- We will be returning late from this race. We will also stop for dinner so athletes should be money for food as well as their normal food, lunch, water, and extra clothes.
- Saturday – on your own medium recovery run. 4-6 miles
- Labor day – Monday – 5:30 Chester Bowl Hills
- Tuesday Sept 3rd – Practice at 3:45. Meet at the baseball field at East ready to run. If coming from Ordean you will need a note from a parent that says you are going to East for CC practice. They will authorize you to ride a specific bus over.
- Wed – 3:45 baseball field – Prerace run Done 5:15-5:30
- Thursday – Dan Conway Invite 4pm at the Pattison Park Golf Course — 4111 East County Road B, Superior, WI
- DISMISSAL: High schoolers, dismissal at 2pm.
- Middle schoolers, have parents write a note dismissing you from school. •
- BUS: The bus will depart from East High School at 2:15pm. The bus will depart from Ordean Middle School at 1:45pm. •
- Ride the bus, or meet at the Pattison Park Golf Course 75 minutes before your race. Carpooling is encouraged! • Stay for the entire meet to cheer for your teammates! THERE IS a RETURN BUS, To east only
- 4:00 – boys & girls middle school (2 miles)
- 4:30 – girls JV & varsity (5k)
- 5:10 – boys JV & varsity (5k)
- 6:00 – award ceremony Results: https://results.wayzatatiming.com/meets/39888
- Friday – 3:45 Baseball field run strength
- Sat – on your own long run.
- Monday 8am Lester Park, hills and strength
- Tuesday. 8am Lester, long run strides
- Wednesday 8am Lester. Pre-race
- Thursday 9am East for buses Grand Marais race
- 1pm 2.6km B&G
- 1:30 4km B&G
- 2:15 Boys 5km
- 3:00 Girls 5km
- Friday no practice run on your own
- Saturday. Long run on your own
- Monday Sept 2nd. 5:30pm Chester bowl for Hill workout if you can make it.
Mon- 8am Lester -Hill repeats, strength
Tues 8 am Lester -longer run, stretch,core
Wed 8 Lester medium run, stretch, core
Thurs race day at Lester
- Girls 3200m 1030
- Boys 3200m 11
- Girls 5km 1130
- Boys 5km 1210
- Runners should be on site 75 min before your race or 1030 at the latest so you can cheer.
Fri 8 am Lester
Thursday we will practice at East high school at 8am.
We will meet at Lester Park Pavilion at 8am each day M, Tues, Wed, and Fri. Practice will run until 9:30-10am
Monday – Introductions, welcome, Warmup… Medium run, Strides, strength
Tuesday – Meeting, Warmup, Longer run, stretching etc..
Wednesday – Meeting, Warmup, medium run, strides, strength
Thursday – Meeting, Warmup, Longer hilly run, stretch
Friday – Meeting, warmup, Easy Run, Strength
WEEKEND LONG RUN ON YOUR OWN.