Duluth East Cross Country

Are you or your child running Duluth East Cross Country this season? Get connected!

1.   https://go.ballfrog.com/duluth-greyhounds

Download the app.  This replaces sportsyou and groupme and can be used by both parents and athletes. Duluth East wants all sports parents and athletes to use this app. The hope is to get rid of all the different communication tools.

2.   this website —> for caregivers & athletes

Fans can follow along on Instagram @east.cross.country!

• Monday
  • Am 740-820 strength for non state runners
  • Pm 4 Bagley 1, 2, 3, 3 , 2 , 1 min tempo with equal rest
• Tuesday shorter run with longer strides
• Wednesday
  • Am 740-820 strength for non state runners
  • 350 pm.  200’s
• Thursday easy run
• Friday
  • 3rd hour dog run. 
  • 11am leave for state
  • 130 course Preview
  • 6 dinner
  • 8 team meeting
  • 10 in rooms
• Sat
  • 11 am. Leave for venue
  • 230 boys race
  • 315 girls race
  • 5pm dinner

• Monday
  • 7:40-8:20 optional strength
  • 3:50 Section picture (BRING YOUR JERSEY AND SHORTS)
  • 3:50 pm 200 knockdown intervals??
• Tuesday 3:50 East Choir Room for Captain voting and speeches
  • Costume run for all athetes following voting – Medium/easy run
  • Practice will likely run longer today…
  • TEAM DINNNER at East High School Mezzanine
  • Immediately following practice
  • For all runners
• Wednesday
  • 7:40-8:20 am strength in weight room.. NO SECTION runners.
  • 3:50pm Pre- race run
• Thursday 8:45 AM get on the bus at East for SECTIONS Anoka High School 3939 N 7th Ave, Anoka, MN 55303 (no dogs allowed)
  • Boys Varsity 2:30pm
  • Girls Varsity 3:10pm
  • Awards 3:50PM
  • JV Boys 4:20,
  • JV Girls 4:50
• Friday 3:50pm State qualifiers meet on baseball field
• SAVE THE DATE NOV 6th TEAM AWARDS

• Mon
  • AM 7:40-8:20 am optional strength in the weight room
  • PM 3:50 – Pre race run and strides for non section runners
• Tues – Section runners workout TBD
  • Proctor race
    • Time out of school TBA
    • There will be a bus to the venue, but athletes will also be allowed to drive to the event.
    • 4pm 2400M Boys and Girls
    • 4:30 5km Girls
    • 5:10 5km Boys
• Wed
  • AM 7:40-8:20 am optional strength in the weight room
  • PM Section Runner workout.
• Thurs – Fri – TBD
• Tuesday Oct 21st – Vote for captains and costume run afterwards.

• Monday
  • AM – Optional strength workout in weight room 7:40-8:20
  • PM – 3:50 Fartlek run with strength
• Tuesday – Longer run with strides
• Wednesday –
  • AM – Optional strength workout in weight room 7:40-8:20
  • PM – Medium run followed with 200 repeats
• Thursday – Medium run with strength
• Friday – 7AM ONLY – Pre race run. We are only holding a morning practice on Friday because of Homecoming. If you are unable to make it in the am, then do you pre-race run on your own.
• Saturday – Eau Claire Race.
  • South middle School 2115 Mitscher Ave, Eau Claire, 54701.
  • https://ecasd.my.canva.site/ecmhscc/#old-abe-invite
  • Leave East High School at 6AM.
  • 10:00 am – Boys Varsity
  • 10:40 am – Girls Varsity
  • 11:20 AM – Boys JV
  • 12:00 pm – GIRLS JV

• Monday
  • AM – 7:40 Option strength training in the weight room
  • PM – 3:50 Baseball Field 400 repeats with Strength
• Tuesday – 3:50 Baseball field – Long Run with strides and
• Wednesday
  • AM 7:40 Option strength training in the weight room
  • PM – 3:50 Baseball field 1km tempo repeats
• Thursday – 3:50 baseball field – Medium run with Strength
• Friday –
  • 6:45 am optional Pre race Run with strides
  • 3:50 baseball field Pre race Run with strides
  • 5:30/after practice -Pre Swain Pasta dinner hosted by the Arvold family at the Lester Amity Chalet(2940 Seven bridges Rd) for all runners. A $5 contribution for those attending is appreciated.
• Saturday – All athletes should be at the venue before 10am, and MS boys should arrive at 9am. MS Girls at 9:30
  • https://sites.google.com/isd700.org/swaininvite2025/home
    • 10:00AM       MS Girls 3km
    • 10:30AM       MS Boys 3km
    • 11:00AM       V/JV Class A Girls
    • 11:35AM       V/JV Class A Boys
    • 12:10PM       V/JV Class AA Girls
    • 12:45PM       V/JV Class AA Boys
    • 1:20PM         V/JV Class AAA Girls
    • 1:55PM         V/JV Class AAA Boys

• Monday
  • 7:40 AM optional strength training
  • 3:50 PM 800 repeats on the field or the track followed by Strength
• Tuesday 3:50 PM – Longer run with strides
• Wednesday
  • 7:40 AM optional strength training
  • 3:50 PM Team pictures followed by prerace run and strides
• Thursday Hibbing race at Hibbing Municipal Golf Course
  • Middle school excuse yourself at 12:05 bus leaves at 12:20. High School will be excused at 12:30, bus leaves at 12:45pm. Bring plenty or water, snacks and money for dinner
  • 3:30 Girls Varsity 5km
  • 4 pm Boys Varsity 5km
  • 4:30 Girls JV 5km
  • 5 pm Boys JV 5km
  • 5:30 Girls 3km
  • 6pm Boys 3km
• Friday
  • 6:45 Optional AM practice instead of PM
  • 3:50 PM Fun run and strength
• Saturday – Longer run
• Sunday – Rest day

• Monday
  • AM – 7:40 Option strength training in the weight room
  • PM – 3:50 Baseball Field
    • Griak Runners – 400 repeats
    • GR runners – Pre-race run with strides
• Tuesday
  • GR racers – Middle school dismissal 12:45 bus leaves at 1pm, High School dismissed at 1pm Bus leaves at 1:15.
    • Grand Rapids Sports Complex – 1100 NE 11th Ave
    • 4:15 3200 M Girls
    • 4:45 3200 M boys
    • 5:15 5000 M Girls
    • 5:45 5000 M Boys
  • Griak Runners 3:50 Baseball field – Long Run with strides and strength
• Wednesday
  • AM 7:40 Option strength training in the weight room
  • PM – 3:50 Baseball field
    • Griak runners – 5 min tempo repeats
    • GR runners – Medium run with strength
• Thursday – 3:50 baseball field
  • Griak runners – Medium run with Strength
  • GR runners – 5 min tempo repeats
• Friday – 3:50 baseball field
  • Griak runners – Pre race Run with strides
  • Gr runners – Medium run with Strength
• Saturday
  • GR runners – on your own. Long run
  • Griak Runners
    • Bus leaves at 6am
    • U of M Golf course

• Monday Sept 8
  • AM – Weight room – optional 7:40-8:20
  • PM – Baseball field 3:50 – 1k Repeats.
• Tuesday – Baseball field 3:50 – Long run with strides
• Wednesday –
  • AM 7:40-8:20 Weight room
  • PM Baseball field 3:50 – Medium Run with strength and strides
• Thursday RACE Day APPLEJACK Lakeview Steve Michaud park – The following information is from last years race. I am assuming it is similar if not the same. I will correct it if I find different info. We will be getting back late. We will also stop for dinner somewhere so If you do not bring your own, bring money
  • High School excused at 11:45 Middle School at 11:30(please excuse yourself) Bus leaves 15 min after excused time
  • Race times
    • 3:30 JV Boys Race 5km 15 runners
    • 4 JV Girls 5km 15 runners
    • 4:35 Boys varsity 5km 10 runners
    • 5:05 Girls Varsity 5km 10 runners
    • 5:35 Boys C race 5km unlimited
    • 6:05 Girls C race 5km Unlimited
    • 6:45 awards
• Friday – Baseball Field 3:50 Medium run and Strength
• Saturday – On your own LONG RUN.

• Tuesday Sept 2 meet at the baseball field stands at 345.  Longer run with strides after
• Wed
  • AM.  740-820 optional strength work in the weight room.
  • PM 345 baseball field medium run with strength and strides
• Thursday meet day at Pattison golf course. 4111 E County Rd B Superior WI.  There will be one bus available for those that need it, but athletes are allowed to drive and or carpool to and from this race.  Race times are 4pm middle school 2 mile, 430 boys 5km, 5pm girls 5km. Junior high athletes need a note from a parent to be excused from school.  High schoolers will be dismissed at 2pm.  Middle schoolers need to be dismissed by parents at 145.  If you are taking the bus it will leave 15 min after dismissal time.  A bus will be returning, but only to East. 
• Friday 345 baseball field for a run and strength
• Saturday or Sunday on your own long run or other workout.

• Monday, August 25 , Meet at Lester Park at 8:00 AM- 1-2 mile warmup followed by 4-6 times 5 minutes at race pace with 3 minutes easy running between on hilly course. Finish with 1-2 miles easy, then strength work.
• Tuesday, August 26, Meet at Lester Park at 8:00 AM- Longer run followed by fast short sprints.
• Wednesday, August 27, Meet at Lester Park at 8:00 AM, moderate run with some race pace bursts, Strength
• Thursday, August 28, Bus leaves East at 9:30 AM for Pincushion Ski Trail, Grand Marais. Race is at 1:00 PM.
• Friday, August 29, Optional practice at 9:00 AM at Wicker house, Pike Lake, run around the lake, swim, play in the water.
• Monday, Sept. 1 – Labor Day Practice at Chester Bowl 6:00 PM for anyone available.
• Tuesday, Sept. 2 First day of school, practice starts on the East baseball field at 3:45.