Archive for
September, 2024
- Mon 650 am strength
- 350pm. 400 repeats with strength after
- Tuesday 350 pm longer run
- Wednesday
- 650 strength
- 7am pre-race run
- 350. Baseball field pre-race run with strides
- Thursday Ely cc race
- High School excused 12:15 Bus leaves 12:30 pm. Middle school 15 min earlier
- 4pm jr high girls 2600 m
- 420p. Jr high boys 2600
- 440 5km girls
- 520 5km boys
- Friday. 350 medium run and strength
- Saturday… Long run on your own.
- Monday 3:50 PM Baseball field – Intervals. 400’s? with Strength/Mobility
- Tuesday 3:50 PM Baseball field – Long run followed by strides
- Wednesday
- 7:00 AM Optional run instead of PM run
- 6:50 AM Optional Strength
- 3:50 PM Pre race run and strides
- Thursday Hibbing CC Race (this schedule is tentative based on times they have run in the past)
- Excused at TBD
- 5km girls 4
- 5km boys 4:30
- 3km Jr high girls 5
- 3km Jr High boys 5:30
- Friday
- 6:50 AM Optional strength
- 3:50 PM Baseball field Medium run with Strength/Mobility
- Saturday – Longer run on your own
- Monday 650-730 am weight room.
- 3:50 baseball field.
- Griak runners… Longer with strength and strides
- GR runners. Pre-race run with strides
- Tuesday grand rapids invite Roy Griak runners will not travel. Meet on baseball field at 3:50pm. Intervals?
- Non Griak runners race grand rapids. Excused from high school at 1:15. Bus leaves at 130. Middle School 15 min earlier
- Wed 6:50-730 weight room
- 3:50 baseball field.. social run
- 5:30-7pn team social dinner at East high School…. Sammies pizza
- Thursday 3:50 baseball field
- Griak runners. Prepare and strides
- GR runners 1km intervals?
- Friday Roy Griak for top 10 racers… Non Griak runners to be determined
- Sat
- Griak runners… Shake out run.
- Non Griak runners long run
- Monday – 6:50-7:30 Weight room if you want
- 3:50 Baseball field Warmup 6×5 min race pace or faster. 3 min recover between, Cooldown. Strength
- Tuesday 3:50 baseball field practice Long run
- Wednesday 6:50-7:30 Weight room if you want.
- 3:50 baseball field practice. Medium run followed by 4-8x 200 faster then race pace with 200m recovery between each.
- Thursday 3:50 baseball field Prerace run
- Friday Applejack invite (STEVE MICHAUD PARK, Lakeville, MN)
- High School dismissed at 11:00. Middle school get excused at 10:45am. Bus at 11:00 for middle school
- 3:30 Boys JV 5km
- 4pm Girls JV 5km
- 4:35 Boys Var 5km
- 5:05 Girls Var 5km
- 5:35 Boys C race 5km
- 6:05 Girls C race 5km
- Awards 6:45
- We will be returning late from this race. We will also stop for dinner so athletes should be money for food as well as their normal food, lunch, water, and extra clothes.
- Saturday – on your own medium recovery run. 4-6 miles
- Labor day – Monday – 5:30 Chester Bowl Hills
- Tuesday Sept 3rd – Practice at 3:45. Meet at the baseball field at East ready to run. If coming from Ordean you will need a note from a parent that says you are going to East for CC practice. They will authorize you to ride a specific bus over.
- Wed – 3:45 baseball field – Prerace run Done 5:15-5:30
- Thursday – Dan Conway Invite 4pm at the Pattison Park Golf Course — 4111 East County Road B, Superior, WI
- DISMISSAL: High schoolers, dismissal at 2pm.
- Middle schoolers, have parents write a note dismissing you from school. •
- BUS: The bus will depart from East High School at 2:15pm. The bus will depart from Ordean Middle School at 1:45pm. •
- Ride the bus, or meet at the Pattison Park Golf Course 75 minutes before your race. Carpooling is encouraged! • Stay for the entire meet to cheer for your teammates! THERE IS a RETURN BUS, To east only
- 4:00 – boys & girls middle school (2 miles)
- 4:30 – girls JV & varsity (5k)
- 5:10 – boys JV & varsity (5k)
- 6:00 – award ceremony Results: https://results.wayzatatiming.com/meets/39888
- Friday – 3:45 Baseball field run strength
- Sat – on your own long run.