Thanks to everyone who signed up to bring items!

Please have your items up to the Mezzanine BY 4:30 tomorrow, so that we can finish setting up.  If you are able to stick around to help a bit with last minute set up, that would be great.  However, if you are sending items with your athletes, or cannot stick around, that is not a problem.  We do have help already coming. If your student needs a place to store something during the day, they can drop it in Coach Kyes’ room, as well.

A few notes for your items:

Cooked pasta does not need to be piping hot. If it has been warmed at home and is simply not freezing cold, that is fine.  I know this item is a bit tricky, so thanks to those who are tackling it.  The sauces will be served warm in crock pots, so they should warm up the noodles, as long as the noodles are room temperature.  

Serving utensils and containers: We will have some additional serving utensils, but if your item requires one and you can send one with, that would be helpful.  Please consider labeling all your returnable items, as well.  If your athlete can pick these items up at the end of the dinner, that would be great! If not, items will be brought to the meet on Saturday. 

THANKS SO MUCH for making this dinner possible!

Any last minute questions, please reach out: Kerri Persons 218-391-4275.

I will be out of service during the day Thursday, but will respond in the evening.

• Monday – 3:45 at the baseball field. High School will likely be doing long intervals. Followed by core.
• Tuesday – 3:45 High School at the baseball field. Medium- long run. Followed by core.
  • MIDDLE SCHOOL Race at Hermantown High School all races 2650m 5pm 7th grade boys and girls , 530pm 8th boys and girls. There will not be bus. You will but get out of school early.
• Wednesday – 6:30 or 3:45 at the baseball field. Speed/Intervals fartlek
• Thursday – 3:45 at the baseball field. – pictures then Medium run with core.
• Friday – 3:45 at the baseball field. Pre-race run followed by TEAM PASTA DINNER at 5pm in the Mezzanine.. Parents see below for how you can help with this and the race Saturday… We NEED parent help to make this work!
• Saturday RACE AT LESTER
  • 10am Boys 3km
  • 10:30 Girls 3km
  • 11 Boys JV 5km
  • 11:40 Girls JV 5km
  • 12:20 Boys Varsity 5km (9 each team)
  • 1pm Girls Varsity 5km (9 each team)
  • All runners should be at the venue for all the races. Cheer on your teammates. Early races be on site 1hr before you race. Parking will be limited, Carpool and plan on not parking close.

Saturday, October 1, we host our home meet at Lester Park Golf Course.
We need parent volunteers for concessions, crowd control, race course teardown, finish line,
and bus parking. We will have 9 or 10 teams from as far away as Lake City and St. Cloud.

Race Schedule 10:00 Middle School Boys 3K
10:30 Middle School Girls 3K
11:00 Boys JV 5 K
11:40 Girls JV 5K
12: 20 Boys Varsity 5K
1:00 Girls Varsity 5K

If anyone has experience or ideas and would like to run the concession stand let me know. Last
year we had a great crew and things went well, but could be better if someone besides me was
the organizer.
Thanks for your help.
Let me know if you would like to help with anything. We will make sure you get to watch your
sons and daughters run.
Dave Wicker
dhwicker5009@gmail.com
218 576-9871

• Please click the link below to sign up and help volunteer for a pasta party for the athletes at 5:00 p.m. in the mezzanine on 9/30/2022.
• Please click here https://docs.google.com/document/d/1PTW7sB20gBJK4eh9K7-sLDR4fFErKu70NqixSaCtaEA/edit?usp=sharing
• If you have questions contact Kerri at 218-391-4275 or Kerripersons@gmail.com

• 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.