Monday November 8th at 4:30pm

We are planning on having it in the Duluth East Auditorium

We will provide cupcakes, not dinner.

Agenda will include

• Awards
• Letters
• Announcing of 2022 captains
• Cupcakes
• Juniors – presenting senior gifts

Team pics available! You can create a memory board (with team pic and individual) at Mpix.com for just $2.99https://photos.app.goo.gl/q2ygYAXBLyJcPhkD6

This is the training plan leading into sections. If you are able to be at practice you should be. That is the expectation. Section runners are apart of a team. Be there if at all possible. If not follow this to the best of your ability. This plan helps develop speed and intensity while allowing enough recovery to be fast. You all want to be fast. This will help you get there. Your team needs all of you to be ready. Mr. Kyes

Thursday,Friday and Monday-practice at Lester Park Golf Course, 9:00 AM

Thursday 2 miles easy followed by 1 mile or 6 minutes at race pace, then 1 more mile including 6  x 100 meters  

Friday. Moderate run of 35-45 minutes (4-6miles)

Saturday- Easy run of 30  minutes with 6 strides of 150- 200 meters (80%)

Sunday- rest or very easy running

Monday. 20 minute run  followed by strides on grass

Tuesday. 20 minute warmup run , stretching, Strides if you feel you need them.

Wednesday- Section Meet at Anoka, bus leaves at 10:45.

Based on racing today, recent races and strong history this season, here are the section runners. CONGRATS to all runners on a great season, and extra congrats to these runners who will continue racing.

GIRLS –

• Ana-Britta
• Rowan
• Cora
• Scarlet
• Jenna
• Sasha
• Stella
• Alternates are Sophia R and Amelia W/

Boys

• Oliver
• Tyler
• Sam
• Mark K
• Simon
• Addison
• Ben
• Alternates Blake and Rory

These runners Should plan on the following practices.

Wednesday 3:45 East High School

Thurs 9 am Lester Park Golf Course

Friday TBD????

SECTION RACE is Wednesday Oct 27th at Anoka High School. Racers and Captains who want to attend(see Mr Kyes so I can get you excused) will be released from classes at 10:30. Bus leaves at 10:45. Girls Race at 3:15, Boys race at 3:55pm.. Awards are at 4:30

Top two teams Qualify for state and top 6 individuals not on the top two teams

State is

Held at St. Olaf College
Saturday – November 6, 2021
Girls AAA Race – 10:30 am
Boys AAA Race – 9:30am

Monday. Captain speeches and vote. Then pre race run and strides

Tuesday- PLEASE DRESS nice for school. Not formal, but nice.

Proctor race. We only have 1 bus so if possible find your own ride

2pm ordean gets out of school. Bring your own note. Bus leaves 215

2:15 East dismissed

2:30  Bus leaves east

Runners can all find their own way to and from Proctor golf course

4pm all girls 5km runners

4:30  all boys 5km runners

5pm  all middle school ~1.5 mile

Runners can ride bus home or get your own ride, no signed forms needed.  

Wednesday. Section runners will be posted on website. Only those runners practice Wednesday.

The following runners have expressed interest in being captains. If you have interest and have not talked to a coach about it, please email me at James.kyes@isd709.org

Monday these athletes will give a short speech/introduction and the team will vote. In no particular order

Eleanor Hasler, Amelia Wise, Presley Schafer, Grace Beaster, Veronica Wahman, Audrey Linn

Oliver Miatke, Aiden Thibault, Mark Kaczmarczyk, Tyler Stark, Aren Carlson

• Monday Oct 11th – 3:45
  • Easy pre race run
  • strides and core
• Tuesday Oct 12th – Princeton Race (310 Golf Course Road, Princeton, MN)
  • Middle school dismissed at noon, bus picks up at 12:15 (again you need a note from your parents to leave)
  • High School dismissed at 12:10pm… After 3rd hour. You will not need to attend 4th hour.
    • Bus leaves at 12:30pm
    • 4:00 Varsity Boys 5000 meters
    • 4:30 Varsity Girls 5000 meters
    • 5:00 JV Boys 5000 meter
    • 5:30 JV Girls 5000 meters
• Wednesday Oct 13th
  • Medium run
  • Core/Strength
  • 7 am or 3:45 PM
• Thursday Oct 14th – 3:45 East
  • 200s or other speed
• Friday Oct 15th
  • 6:45 or 3:45
  • TEAM PICTURES WITH Mrs. Westholm
  • Distance Run
  • Strides
• Saturday Oct 16th
  • Long run on trails for Varsity
  • Location and Time TBD

THANKS to all the parents and kids who volunteered to make our home meet Saturday such a success. We very much appreciate your dedication and willingness to step forward.

This meet is only for athletes interested in running 5km. All students are welcome, but we are only taking two buses due to our team only doing the 5km races. All athletes will either race the JV 5km or the Varsity 5km. We will also be getting out of school earlier then normal and returning relatively late. PLEASE make sure the coaches now if you plan on attending or not.

Middle school dismissed at noon, bus picks up at 12:15 (again you need a note from your parents to leave)

High School dismissed at 12:10pm… After 3rd hour. You will not need to attend 4th hour.

Bus leaves at 12:30pm

4:00 Varsity Boys 5000 meters
4:30 Varsity Girls 5000 meters
5:00 JV Boys 5000 meter
5:30 JV Girls 5000 meters

Monday- meet at 3:45. Mile repeats on track or baseball field

Tuesday– meet at 3:45. long run followed by strides

Wednesday– meet at 6:45 am or 3:45 pm. Continuous relay 200s 12-16

Thursday- meet at 3:45. moderate run followed by strides

Friday– No official practice! 20-40 minute pre meet on your own or with teammates 🙂

Saturday- meet at Lester park golf course

10:30 Girls 3000 7&8th graders 11:00 Boys 3000 7&8th graders. 11:30 Girls JV 5000. 12:00 Boys JV 5000. 12:30 Girls Varsity 5000 (9 runners) 1:00 Boys Varsity 5000 (9 runners)

Next Saturday, October 9th, we host the Duluth East Invitational at Lester Park Golf Course. We are need of some parent volunteers.

2- for parking, 9:30-11:30 and 11:30-1:30 2- for handing out awards at the finish line. 4-6 for concessions 9:30-11:30 and 11:30-1:30 Anyone who can stay and help clean up and tear down the course would be greatly appreciated If anyone has a four wheeler that they would be willing to share, that would be great or anyone who is willing and able to lead by biking is more than welcome.

IF YOU HAVE ANY INTEREST IN HELPING, please contact Dave Wicker at dhwicker5009@gmail.com or (218)-576-9871

THANK YOU IN ADVANCE!!