Workouts for this week:  Remember to still contact coaches if not attending practice before school begins.

Monday:  1 mile uphill hard, recover run down- repeat 2 times.  Varsity 3 loops.  Try and keep loops between 15-20 min. each loop.  6 Striders.

Tuesday:  All runners 60 minute run

Wednesday:  30-45 minute conversational pace

THURSDAY:  Grand Marais Meet at Pincushion Trails~

3:00 Junior High boys and girls                                              2.6 k

3:30 Junior Varsity boys and girls                                          4.0 k

4:00 Varsity girls (unlimited entries, 7 score)                     5.0 k

4:30 Varsity boys (unlimited entries, 7 score)                     5.0 k

Coaches have entered you in the appropriate races- top 18-20 runners both girls and boys will run the varsity race . This was based on last week’s performance as well as attendance, work ethic, and eligibility.

Friday:  NO practice, enjoy family time over holiday weekend.

Sat./Sun.   Long run 70-90 minutes

MONDAY SEPT. 5 LABOR DAY:  5:00PM practice!!  Listen for location at practice this week as it will be announced.  Most likely Chester Bowl as  in year’s past.

The meet results are now posted under the tab above Titled Meet results.  Great efforts, wonderful races and excellent job at team camp, supporting teammates and the competition.  REMINDER PRACTICE FRIDAY AT PARK POINT AT 9:00AM!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Thanks to all of the families that were at the Fall Activities Meeting last night.  We hope we answered and covered the important aspects of our team and expectations along with your questions.  Looking ahead please plan on the following activities and opportunities to assist if possible.

registration update:  INFINITE CAMPUS NOW WORKING!!  PLEASE LOG ON AND COMPLETE FORMS AND MAKE PAYMENTS TO BE ELIGIBLE TO RACE THURSDAY!!!!!!!  

This week’s workouts:

Monday- 4-6 half mile DOWNHILL workout, continual loops up and down, focus on downhill form.

Tuesday- 60 minute run about 6-9 miles

Wednesday- Run the course for first meet! (5k distance) Cool down strides/accelerations

Thursday- MEET!!!!

Friday Park Point with Farmington team workout on beach trail 4-6 miles

Saturday/Sunday– On own LONG RUN on one of the days.  90 minutes should be the goal for Varsity, 75 for other groups.  

Thursday, August 25 Lester Park Invitational Meet 10:00AM.  This is our Home Meet.  Volunteer parent help is appreciated.  No previous experience necessary as we will throw you into the fire as training. Just kidding, we will help get you ready for whatever position you are helping.  Tasks include, but not limited to: chute organization, collection of bib tickets, runner for results, trail markings, garbage control, photographer, etc.  10-15 adults is helpful.

RACE SCHEDULE:

Middle School Girls 10:00

Middle School Boys  10:25

Girls’ JV/VARSITY 11:00

Boys’ JV/VARSITY  11:30

Student- Athletes should arrive between 8:30-9:00AM

We are the host team.  Captains help greet teams, camp areas should be contained to park areas.  Leave the Pavillion for coaches/volunteers etc. This is old school; no chip timing!! 

FRIDAY, August 26 PRACTICE at 9:00AM AT PARK POINT!!!!!!  This is a new tradition the Greyhounds host Farmington’s team in a joint practice with mini “breakfast” after workout.  Please meet on field near volleyball courts by clubhouse.

MISC.   Clothing order forms available at practice or on website, see link. 

               Final payments for joining Cross Country must be verified by Wednesday, August 24 to participate in meet and be a rostered Minnesota State High School League participant.  This is a state high school rule, not coaches.

Weekend suggested workouts were discussed at practice.  There will be captains at UMD at 8:30 AM Saturday August 20, for a group long run if you want to participate.  Otherwise get a long run in on your own either Saturday or Sunday.  

Great first day!  Remember to take in plenty of fluids throughout the day and evening as you begin the season.  The first few weeks are challenging as you build a solid base if you haven’t been used to running during the summer.  Help stay healthy and injury free by talking to the coaches, doing the workouts and stretches along with the cool down exercises.  We are posting this week’s workout suggestions for those student-athletes that are unable to be with us due to excused circumstances.  If you do not attend practices and have unexcused absences you will not compete during meets. If you know other students that are planning on joining have them contact the coaches ASAP!!!  

Remember to bring water each day!!  

Mon. Varsity- 6 miles or 50 minute run followed by 6 x 100 meter strides

Welcome aboard new and returning student athletes!  We officially begin next Monday, August 15th at Lester Park at 8:00AM.  Reminders before next Monday:

1) Register online for season ( go to East High School website and follow online instructions)

2) Get a pair of running shoes!

3) Parent and athlete meeting Thursday, August 18th at East High School general meeting followed by Cross Country meeting at 7:15PM in gym.

4) Jersey money $25 , you can use last year’s if you already have it.   Black shorts on your own.

5) Come to practice prepared!  Water/hydration preference with you, layered clothing.

6)  Complete your Summer Runs information by clicking on tab above and add your events to the team list!

Good bye to our seniors last year as they head out on their next journey!  Many are continuing their running careers at college and we wish you well and healthy seasons ahead.