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Archive for September, 2023
We are looking for parent help with several jobs. These include but are not limited to concessions, finish line, parking, course management.
If available and willing to help, please Email Coach Wicker at dhwicker5009@gmail.com
- Monday 7am – Weight room. Optional strength workout
- Monday 3:45pm – Baseball field 400 intervals
- Tuesday 3:45pm – Baseball field – Medium run/Strength
- Wednesday 7am – Weight room. Optional strength workout
- Wednesday 3:45pm – Baseball field – Longer intervals
- Thursday 3:45pm – Baseball field – Medium run/strength
- Friday 6:30am – Cafeteria – Pre Race run. OR….
- Friday 3:45pm Baseball field – Pre Race run
- Saturday – Lester Park cross country meet – Be at Lester for all the races. You should also be present 1 hour before your race for warmups, etc.
- 10:00 AM Middle School Boys 3 K (unlimited)
- 10:30 Middle School Girls 3 K (unlimited)
- 11:15 Boys JV 5000 M (unlimited)
- 12:00 Girls JV 5000 M (unlimited)
- 12:40 Boys Varsity 5000 M (9 maximum))
- 1:15 Girls Varsity 5000 M (9 maximum)
- Results
- Sunday – OFF
- Monday 7 am Weight room. Optional strength session.
- Monday – 3:45 Baseball field – Pre race run, strides and strength. We should be done around 5pm.
- Tuesday Race day this is last year’s schedule, Grand Rapids sports complex, 1100 NE 11th ave
- I do think these times are now accurate.
- 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 – 1:00 – make sure you bring a note from your parent to be excused. Bus leaves middle school at 1:15 pm
- High School – 1:15pm – Bus leaves at 1:30pm LEAVE EARLIEr in 2024
- results at https://gsetiming.com/results/cc_rslts/cc_rslts.asp?meet_id=1112&race_id=6345&sport=Cross-Country
- Wednesday 6:30 am – Meet in cafeteria – Morning workout if you want to not do Wed PM workout
- Wednesday 7 am – Weight room. Morning optional strength workout.
- Wednesday – 3:45 – Baseball field workout recovery workout
- Thursday – 3:45 – Baseball field longer run with 30/30/30s
- Friday 6:30 or 3:45 – intervals with core or 30/30/30’s
- Saturday on your own 45-60 min
- Sunday – rest
- Mon – 3:45 Baseball field – Warmup, 400 Intervals, Strength
- Monday 7am. Weight room -highly recommended optional
- Tues – 3:45 Baseball field – Warmup, Long run (Confirm if you are racing Friday)
- Wed – 6:30 or 3:45 Baseball field – Warmup, 5 min on 3 min off repeats Strength
- Wed 7am strength -highly recommended optional
- Thurs – 3:45 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)
- Time out of school TBD left at 1215. Leave earlier in 2024. Only 30 min before race start
- 4pm Boys Varsity 5km (top 10 runners from Superior rcee)
- 4:30 Girls Varsity 5km (top 10 runners from Superior race)
- 5pm middle school boys. Distance tbd
- 5:15 middle school girls. Distance tbd
- 5:35 pm Boys JV 5km
- 6 pm pm Girls JV 5km
- Saturday – LONG EASY RUN! 60-90 min
- Sunday – Off/ Recovery
- Tuesday – Meet in baseball stands at 3:45. Medium run and Strength
- Middle school runners need a note to ride the bus from Ordean to East. The note from a parent should say your runner has permission to go to East for CC practice. The note goes to the main office. They will let you know which bus to get on. In the past they then give the runner another note to give to the bus driver the first time. After that you should be fine.
- Wednesday
- AM workout if you want/ need to miss afternoon practice you can do an AM workout. Meet at 6:30 at the baseball field ready to run.
- Strength – 7-7:45AM weight room. This is a highly recommended optional workout.
- Picture day. Bring your jersey. Seniors bring $25 for senior banner. Cash or check to Ms Westholms.
- PM Run – Prerace run with strides. Meet on the baseball field 3:45 (30’s (planks, toe raises, Russian twists.))
- Thursday RACE Day at Superior (Patterson Golf Course)
- More details to follow. Runners will get out of school early. There will be one bus, but most runners find their own ride. Middle school will need to a note from parent saying they are excused for a CC meet. I will post the time later this week.
- Middle school bus pick up 2 (get excused at 1:45pm)
- High School dismissed at 2:00, Bus leaves at 2:15
- 4PM – middle school 2 mile
- 4:30 Girls 5km
- 5:10 Boys 5km
- Results should be on http://www.herostiming.com/ or athletic.net
- More details to follow. Runners will get out of school early. There will be one bus, but most runners find their own ride. Middle school will need to a note from parent saying they are excused for a CC meet. I will post the time later this week.
- Friday
- AM workout – 6:30 Baseball field (if the PM workout does not fit for you)
- PM workout – 3:45 Baseball field – Longer run with Strength
- Saturday – On your own. LONG RUN or other if your body needs something else.