Duluth East Cross Country

In the quest to keep everyone safe, just a few reminders.

STUDENT run practices will held at the following locations and times.  Check the Duluth East Cross Country Fans Facebook page for cancellations due to weather.  Be safe!

Mondays: 8:30 am @ baseball field by Bagley Nature Area  or  4:00pm @ Lester Park
Tuesdays: 7:30 pm @ Lester Park
Wednesdays: 8:30 am @ baseball field by Bagley Nature Area
Fridays: 8:30 am @ baseball field by Bagley Nature Area

Summer Training

The best way to train for running is by running. In order to achieve your best results in cross country running, you need to run in the summer. More running translates to greater success as a distance runner. A suggested summer running plan is shown here.

Monday (Advanced) 5-8 mile run at moderate pace-50-70 minutes (Intermediate) 3-6 miles at moderate pace, 30-50 minutes (Beginner) 2-3 miles, Try to run the whole way.

Tuesday (Advanced) Hilly run of 4-6 miles- push the uphills. (Intermediate) 3-4 miles on hilly course. (Beginner) Move for 30 minutes by biking, jogging, swimming, rowing etc.

Wednesday (Advanced) Long run of 8-12 miles, starting easy, getting faster. (Intermediate) 6-8 mile run, increasing pace.as you run. (Beginner)Run steadily for at least 30 minutes.

Thursday (Advanced) 3-5 miles, 30-45 minutes easy pace (Intermediate) Easy run of 30 minutes. (Beginner) Active movement for one hour.

Friday (Advanced) 5-8 mile run at moderate pace-50-70 minutes (Intermediate)3-6 mile run at moderate pace- 3-50 minutes (Beginner) 2-3 miles running the entire way.

Saturday Find a 5k race or run 4-8 miles fast or rest. Warm up properly. Cool down by running 2-3 miles after race.

Sunday-Same as Saturday, only one race or one rest day.
Stretch well after you run. Work on core strength.

By midsummer, you should also be running a bit faster and adding 6-8 100 meter strides. You can change the order of this program to fit your schedule, but remember 2 hard days per week is enough. A weekly long easy run is important.

Coach Wicker

Cross Country is a wonderful, healthy and a lifelong sport that provides individual and team athletic fulfillment. It is a varsity sport that everyone can participate in and enjoy.

With a little preparation each student/athlete can make tremendous improvements throughout the season and it will help you from getting an injury.

Proper preparation is the key, there are no shortcuts in becoming a better runner. It starts with a summer training program, which of course takes dedication and a little persistence on your part. Please remember running is fun, this must be your mindset, never look at going for a run as a chore or that you have to do it. It needs to be that you want to do it!!!

This your first lesson to become a better runner: RUN FOR FUN

Running 5 days a week is a good start. The distance at first doesn’t really matter. What counts is that you get your run in and develop a routine.

This the second lesson to become a better runner: DEVELOP A DAILY TRAINING ROUTINE

Your potential is unlimited, but you need to want it and then go for it.

If you are going for a 4 mile run and you are getting really tired at mile 3 and you think you can’t finish your workout. You can….go into a power walk, this will help you recover. It will make you fill wonderful that you did it.

Remain positive the good days will out way the bad days. As the weeks go by you will become more physically and mentally strong. Your energy will increase weekly. But for good energy you must have a good diet.

Lesson three: DEVELOP A GOOD DIET THAT IS FULL OF HEALTHY NUTRITION

One principal in training that works for many good runners. The secret is simple when you are feeling good and
strong during your run… go for it…run hard and give it your best. The feeling of strength that you will have when you finish will be unbelievable. This will give you confidence. But, when you are tired and your run is hard, take it easy and don’t over do it.

Lesson four: LISTEN TO YOUR BODY, IT SPEAKS LOUDLY

After 3 or 4 weeks of running, it is time to increase your distance and pace in your workouts. It is important to do one longer run per week and maybe 2 faster pace runs. The rest of the days should be easy running.

Lesson five: YOU MUST CHALLENGE YOURSELF BY INCREASING YOUR MILEAGE AND PACE

Remember we are only doing base training in the summer. Please no speed training at this time. You are building your aerobic condition, which will gradually raise your fitness level.

It is important to run on soft surfaces as often as you can, maybe 2 or 3 days per week. Grass, Trails or Sand. This is important because we race on grass and it will help prevent injuries.

Run hilly courses as often as you can, this will help strengthen your legs, which will also help you tremendously in adapting to speed training later in the season.

Lesson six: HILLS ARE YOUR FRIEND

Enjoy your summer running and remember your daily run should be fun!

Coach Keenan

Please Complete the Google Form Sign Up for the 20/21 Cross Country Season (using this information to communicate about summer training)

https://docs.google.com/forms/d/e/1FAIpQLSf3FNFmq1QgPtbq5D9Tk_8vad87Mx0jCVdkv9PG9dAPCFOP5g/viewform

Welcome returning student-athletes and newcomers!   We are so excited to get the opportunity to coach you for the upcoming season.  There will be important information ahead so please check the official Duluth East Cross Country website for your up to date information!

OPEN HOUSE SIGN UP or Virtual Participation scheduled for Tuesday, June 16th at 9:00Am- noon  at East Stadium Track.  You can meet captains, coaches, and learn about the summer expectations, have questions answered and more!  If you want to join via Google Meet use this link anytime from 9:00Am-noon.

https://meet.google.com/vhj-yyyy-ppc

If accessing by cell phone use this link below

tel:+1-919-902-5865

Captains for 2020:

Martha Carlson                            Ezra Schomberg

Luca Schwartz                              Blake Bortnem

Gillian Skar                                   Bryn  Weberg

Crystal Kaczmarczyk

COACHES for 2020:

Dave Wicker

dhwicker5009@gmail.com

Scott Keenan

scottkeenan4@gmail.com

Laura LaFontaine

laura.lafontaine@isd709.org

Thank you families, coaches, student-athletes for a wonderful and successful cross country running season!  The following information is our last housekeeping items and a very deserving “Shout Out” as Coach Keenan would say to our State Bound Hound.

CONGRATS EVAN LEONIDAS on your path to State CC meet at the College of St. Olaf on Nov. 2, 2019.  Great student-athlete and performance at the meet!

Seniors- We hope you continue to pursue a lifelong enjoyment of running or racing as able and we wish you the best on your next journey after high school.  College options: See Coach Peller if interested in running at college next fall.

Captains– Thank you for your service to the team and all your participation.  Job well done!  Please remember to complete the exit survey and return to Coach Peller.

HOUSEKEEPING:  Several team/individual pictures have not been claimed.  Please see Coach Peller room 2020 to get yours.  We also have Letter Awards that were not received at the Banquet- check in with Coach Peller to pick those awards up also.

All other student-athletes stay active in the off season, try a new activity and hope to see you in the spring for Track & Field.

CONGRATULATIONS EVAN ON ADVANCING TO STATE!!!!!!!!

Looking ahead:  state practice Monday-Thursday.

Friday, Nov.1 state bound !

Saturday, Nov.2 state meet at St. Olaf College- Northfield, MN. RACE TIME 11:00AM

Sunday, Nov. 3. End of year Banquet!  At East High School 5pm-7pm

Looking forward to seeing everyone for an evening of celebration and acknowledgements

Congrats to the great races at Proctor team!!!  Great attitude and efforts that day!   Looking ahead to the section meet in Cloquet this week for the top 9 Girls and top 9 Boys.   We wish them well, rest and positive race strategy ahead this week to them as they continue to train.

Housekeeping: 1)  Banquet RSVP and money due to Coach Peller by end of day WEDNESDAY, OCT. 23 for securing food order.  2)  THE CLOTHING ORDER HAS ARRIVED!!!!!!!!!!!!!!!!!!!!!!!!!  Stop in room 2020 between classes and at lunch to pick up your very late delivered goods!!!!! 3)  we have lots of left over clothes and shoes from the Proctor meet also available in Coach Peller’s room.  Pictures and all remaining unclaimed freight will be at the banquet.

Monday- Wednesday Sections team practice

Tuesday- Section Team only dinner  BRING YOUR UNIFORM options to the dinner to make sure we are set.

THURSDAY- Section Meet at Cloquet Community Golf Course  Girls race at 3:00pm Boys race at 3:45pm  Bus both ways.  Student athletes excused at 12:30pm  bus leaves at 12:45pm.  Wayzata timing.

Friday- practice for those advancing to State meet.  Nov. 2 at College of St. Olaf, Northfield, MN.

Congrats to the runners at the OLD ABE meet in Eau Claire, WI.  Great competition and course was perfect!  Hope to make this annual event for the team.

Housekeeping: Left over lost and found from team potluck still available for claiming.  Clothing order (Nightmare) still in progress, you were credited 15% on your credit card as a peace offering discount for the delays.  Rest assured the company is aware of my frustrations.  If not contact the company directly.  Last regular season meet this week for the team finish strong!

MONDAY- Vote for captains- meeting inside school above lobby (Mezz), then a fun run for last regular practice with Fun Food Monday this week!  3:40-5:30PM

Tuesday- PROCTOR MEET – one courtesy bus provided to/from meet.  Middle school students excuse at 2:00Pm bus will pick you up at Ordean Middle School at 2:15PM  then come to high school.  High School students you will be excused at 2:15, bus leaves at 2:30PM .

Proctor Race schedule and information:

Medals (7) to varsity team champions and individual race winners(1-15)

                        All medals will be handed out at the chute. 

4:00 PM    JV Girls A & AA           5000 meters Ribbon to top 15

                       Varsity Girls A  & AA  5000 meters Medals to top 15

4:35 PM    JV Boys A & AA             5000 meters Ribbons to top 15

                      Varsity Boys A & AA     5000meters Medals to top 15

5:10 PM    7-8 Boys A & AA            2400 meters Ribbons to top 40

                      7-8 Girls A & AA            2400 meters Ribbons to top 40

Wednesday- Announce Section Team 2019 – For all other teammates please clean out lockers any locks remaining after the section meet will be cut off.  Practice 3:40-5:00PM  TBD most likely at Lester Golf Course.

Wednesday after practice TEAM MOVIE in room 2020 MacFarland USA Captains hosting with a parent volunteer.

THURSDAY-FRIDAY   TBD with the scheduled MEA break.

BANQUET INFORMATION:  Banquet forms are now available outside Coach Peller’s room 2020, Cost is $5 student-athlete, $15 for all attending guests.  Meal catered by QDOBA.   Lemonade/ Water  and Dessert will be be provided by Coaches.    Please return the RSVP for Banquet with payment to Coach Peller by Wednesday, Oct. 23.  Pictures will be available at Banquet.

MOVIE NIGHT FOR TEAM HAS BEEN MOVED TO NEXT WEDNESDAY OCT. 16th at 5:30PM

Excellent Swain!!!  Lots of great races and positive attitude in the midst of questionable weather.  Huge shout out to our own Amelia W. and her fabulous National Anthem for the event.  Also, the Webergs for their willingness to take home all the leftover clothing and wash it for those of you that left it!  Thanks to all those that helped with the meet, camp and offering a hand when and where needed!

Monday- Oct. 7 practice at baseball field 3:40-5:00pm

Tuesday- Oct. 8-  PRINCETON MEET- for those attending:  excused at 12:45PM bus leaves at 1:00PM.  We are only completing in the JV and Varsity races.  If middle school students plan to attend you have to race the 5k distance.  Must let coaches know at practice Monday!  If not competing at Princeton you still have a practice after school with Coach Keenan and Coach Rachel. Regular practice 3:40-5:00Pm

Wednesday- Oct. 9 6:45 AM practice ( Coach Keenan) OR regular practice at 3:40-5:00PM baseball field. Team movie after practice – listen for details at practice from captains.

Thursday- Oct. 10- Regular practice 3:40-5:00PM baseball field

Friday- Oct.11 NO PRACTICE- Top 9 Girls and Top 9 Biys to Eau Claire meet.   Make sure run on your own 60-75 minute run over weekend.  If you are going to Eau Claire pick up your packet of information Monday at Practice.

Eau Claire, WI team leaves from East High School at 3:45pm from front lobby.  Returning to East High School Saturday.   Time TBD.

We are really close to the end of the regular season.  Stay healthy, keep improving sections is right around the corner. Hoping to have clothing orders in this week!

BANQUET:  Sunday Nov. 3 – At East High School Auditorium (program) and dinner in Commons.  Time 5:00PM- 7:00PM.  Dress nice, parents welcome and any other special guests; family members etc. RSVP and price information coming!

NO AM FRIDAY PRACTICE AFTER SCHOOL ONLY Friday Oct. 4

Housekeeping:  Congrats to the teams and individuals at Hibbing last week.  Varsity Boys and Girls both placed 2nd overall.  Girls’ JV placed first with a perfect team score!  Lots of season Personal Records (PR) and great running form.

1. If you need to make a payment for pictures please make checks out to RENDULICH PHOTOGRAPHY $20. You can give to Coach Peller this week.
2. Plan accordingly for weather changes wet and cold to be expected.  Stay healthy!  Vitamins, fluids and rest are really important.  Girls- increase iron and calcium now through end of season!!!!! Preventive stretches for hips and shin splint  exercises should be a daily part of your routine.
3. Lost and Found-  We are showing items daily- by end of each week it is donated to team members or in the school lost and found- if it looks familiar CLAIM IT WHEN WE SHOW IT or if you see someone with it ask them!  Too many to keep track of.
4. Busy week and volunteers needed.  Please consider helping on Friday or Saturday if able.  We do not require volunteer shifts like other sports, nor do we charge assessment fees so please help us by keeping these out of the mix by volunteering when we need help- it is always appreciated and the kids benefit from your help.  See opportunities below with weekly schedule.

Monday, Sept. 30– Regular practice 3:40-5:30Pm  baseball field

Tuesday, Oct 1- MIDDLE SCHOOL MEET at HERMANTOWN- hosted by Lakeview Christian Academy Parents please excuse your child at 2:15 from school bus will pick up at Ordean East Middle School and leave at 2:30PM .  NO return bus please pick up your child at the Hermantown High School site.

4:00pm.   We will be at Hermantown High School (4335 Hawk Circle Drive), same course as for their middle school CC meet (or nearly so).  

NO spikes allowed.  Due to the fact that part of the races are run on their track.  

All races will be on the trail and track behind the school.

 Race Order:

         4:00 7th girls        about  1600m

         4:10 7th boys                “

         4:25 8th girls                    “(may run b&g together if numbers are small)

         4:35 8th boys                    “          

         4:45 9th boys & girls        about 2000m

AWARDS:

         Medals to top 10 in all races.  

ALL OTHERS:   Regular practice 3:40pm -5:30PM baseball field

Wednesday, Oct 2- 6:30AM  OR 3:40-5PM practice at baseball field

Thursday, Oct. 3 Regular practice 3:40-5:30PM baseball field

Friday, Oct 4-  3:40-5:00 pm Practice   POTLUCK PASTA DINNER in Mezz (above Lobby) after practice for whole team.  

Cross Country Potluck   4:45PM- 5:45Pm

SENIORS- all seniors bring crock pot of sauce- can be brought to Room 2020 (Coach Peller) to heat throughout day

JUNIORS– Pasta – MUST BE COOKED!  Bowl to serve it in OR crock pot to keep it heated- can be brought to Room 2020 (Coach Peller) to heat throughout the day.

SOPHOMORES– SALADS and salad fixings-  maybe partner up so each pair could do salad, dressing, bread, topping

FRESHMAN– Beverages- white/chocolate milk and Water

MIDDLE SCHOOLERS– desserts- variety

**** If you have dietary needs please bring your own substitutions and plan to eat with team!

Learn your Swain History as there will be a table challenge at the POTLUCK!

VOLUNTEERS FOR FRIDAY POTLUCK:

Servers, refill items, help wipe tables at end Need 4-8 volunteers 🙂

SATURDAY- SWAIN MEET!!!!!!!!!!!!!!!!!!  We are the host team for this meet.  ALL TEAMMATES NEED TO STAY AND HELP WITH EVENT CLEAN UP.  WE RECEIVE A HEFTY DONATION FROM THE SWAIN COMMITTEE IN EXCHANGE FOR CLEAN UP.    There is no bus to the event.  Please follow all suggested guidelines for spectator information – concessions, apparel purchases, and expectations on course.  Our team camp is along the far right edge of camps.  ( to the right of clubhouse if looking at front of clubhouse). Please arrive at 9:00 AM and get your race bib early as managers and Coaches will be assigned other duties throughout the day.  GET the bib before you walk the course.

VOLUNTEERS:  Parent Presence at Camp throughout day- trade with parents whose children are running different races.  COACHES are on the course at Check in spots during the races and cannot be at camp for long periods of time. Parents help with warm up clothing at Starting Line for races maybe choose your child’s race or the one before or after depending on where you like to watch. TENT and TARP set up and take down– please assist the team setting up camp and taking it down at end of event.

Typically the weather has been cold.  Plan accordingly and remember to properly warm up- jog the course prior to your race, make sure to do the cool down after your race and cheer for teammates between races.  Tarps and Tent will be available at camp.  FOR ALL SWAIN RELATED QUESTIONS PLEASE ACCESS THE WEBSITE FOR SWAIN.

https://swaincrosscountry.org/

Saturday schedule:

Results Online:  wayzataresults.com

Girls gr. 7-9 10:00  (3K)

Boys gr. 7-9 10:25 (3K)

Girls’ JV AA  11:30 (5K)

Boys’ JV AA 12:40  (5K)

Girls’ Varsity AA 1:50 (5K)

Boys’ Varsity AA 2:55 (5K)

Awards:
Trophies, Medals and Champion T’s to the Varsity Team Champions.
Medals to the 2nd place Varsity team members
Individual medals awarded to top 15 varsity racers, top 3 in JV races, top 10 in all others

Site and Directions:
Enger Park Golf Course, 18th Ave. West and Skyline Parkway, Duluth. Take I-35 North or South to EXIT 255A on the left toward 21st Ave W. Go about 1.5 miles to the stop light. Turn left onto Piedmont Avenue. Take the 1st left onto N 24th Ave W. Take the 1st left onto W Skyline Parkway up the hill to golf course. 

T-Shirts:
Long sleeved Swain T-shirts sold at $20.00, short sleeved $15.00. Get them early we always run out…

COURSE REGULATIONS: Course opens at 9:00a.m.

• PLEASE STAY OFF THE GREENS, TEE BOXES
• PLEASE STAY OUT OF THE ROPED OFF AREAS–especially the course
• CLEAN UP CAMP AREAS BEFORE LEAVING
• PETS, GRILLS, FRISBEES, OR OTHER NON- ESSENTIAL ITEMS ARE NOT ALLOWED–LEAVE THEM AT HOME
• TENTS SHOULD BE SET UP IN THE ROUGH OF THE 18TH FAIRWAY
• LEAD BIKER IS FOR CROWD CONTROL ONLY — HE WILL NOT ALWAYS TAKE THE BEST LINE
• KIDS SHOULD KNOW COURSE