• Monday, August 25 , Meet at Lester Park at 8:00 AM- 1-2 mile warmup followed by 4-6 times 5 minutes at race pace with 3 minutes easy running between on hilly course. Finish with 1-2 miles easy, then strength work.
• Tuesday, August 26, Meet at Lester Park at 8:00 AM- Longer run followed by fast short sprints.
• Wednesday, August 27, Meet at Lester Park at 8:00 AM, moderate run with some race pace bursts, Strength
• Thursday, August 28, Bus leaves East at 9:30 AM for Pincushion Ski Trail, Grand Marais. Race is at 1:00 PM.
• Friday, August 29, Optional practice at 9:00 AM at Wicker house, Pike Lake, run around the lake, swim, play in the water.
• Monday, Sept. 1 – Labor Day Practice at Chester Bowl 6:00 PM for anyone available.
• Tuesday, Sept. 2 First day of school, practice starts on the East baseball field at 3:45.

• Monday, August 18- Meet at Lester Park, 8:00 AM- Good warmup followed by hilly loop repeated several times at Lester Park or at the golf course followed by strength?
• Tuesday, August 19– Meet at Lester Park at 8:00 AM – Longer run in groups of similar ability followed by fast 40 yard sprints.
• Wednesday, August 20 Meet at 800 AM at Lester Park- Moderate run followed by strides.
• Thursday, August 21– Twin Ports Meet at Lester Park, 10:30 AM, be at site by 9:30.
• Friday, August 22– Meet at Bagley Nature Center by UMD at 8:00 AM, Fun run in Bagley or Hartley followed by strength.
• Saturday, Sunday, August 23, 24– Run easy one day or find another aerobic activity for 1 hour or more.

Monday, August 11- Practice at Lester Park at 8:00 AM- Introductions, moderate run followed by
strides
Tuesday, August 12– Practice at Lester Park, 8:00 AM- Longer run in groups of similar ability
Wednesday, August 13- Practice at Lester Park, 8:00 AM – Moderate run followed by fast
strides – Followed by strength work
Thursday, August 14– Meet at Lester Park at 8:00 AM- Run in groups on trails or on the golf course, work on downhill running followed by strength work.
Friday, August 15– Meet at Stella Maris School trails in Woodland at 8:00 AM, 2 mile run as warmup followed by faster 4ish k run on trail, 1-2 miles easy cooldown
Saturday, Sunday, August 16,17 – Get in an easy run or some other form of aerobic activity at least one of the days.

We’re excited to get the team back together for our first cross country practice on August 11th at 8am at the Lester Park Pavillion! Here are other important dates to stick on your calendar.

Parent/Caregiver Meeting: August 7th @5:30pm (East High School)

1st Practice: August 11th @8am (Lester Park)

Parent/Caregiver Social: August 19th @6pm (The Blascyk’s house)

Duluth East Twin Ports Cross Country Meet: August 21st @10:30am (Lester Park) All athletes participate!

CROSS COUNTRY MEET SCHDULE —> https://dulutheastcc.org/2024-schedule/

PRACTICE SCHEDULE —> Prior to the start of the school year, we practice M-F 8am-9:45am at Lester Park, with some exceptions. Log into SportsYou [code: G8UNRQCE] and click on our team calendar for the full practice schedule!