Duluth East Cross Country

Thursday we will practice at East high school at 8am.

We will meet at Lester Park Pavilion at 8am each day M, Tues, Wed, and Fri. Practice will run until 9:30-10am

Monday – Introductions, welcome, Warmup… Medium run, Strides, strength
Tuesday – Meeting, Warmup, Longer run, stretching etc..
Wednesday – Meeting, Warmup, medium run, strides, strength
Thursday – Meeting, Warmup, Longer hilly run, stretch
Friday – Meeting, warmup, Easy Run, Strength
WEEKEND LONG RUN ON YOUR OWN.

It’s time to register for cross country! 

Step 1. SIGN-UP FOR COACHES

Step 2. CREATE AN ACCOUNT & OFFICIALLY REGISTER HERE

Top tips:

• You will need your student’s ID number — ask your student athlete! 
• East High School has a new athletic registration system this year, so all families will begin by creating a new account. 
• Use a caregiver’s email address or non-school email address to create your family’s account. 
• Middle schoolers, use the “middle school / homeschool” registration form.
• Make sure your password is 10 characters.

All 7th through 12th graders who enjoy running are invited to join the Duluth East Cross Country team! There are no tryouts and all runners, regardless of ability, are guaranteed to race in 8 meets. To join, simply show up to the first day of practice — August 12th — or contact a coach. Registration will open August 8th.

FIRST DAY OF PRACTICE — August 12th 8:00-9:30am, Lester Park Pavilion. Beginning on August 12th, we will practice Mon thru Fri 8:00-9:30am at Lester Park.

CAREGIVER INFO MEETING — August 15th 5:30-6:30pm, Duluth East High School auditorium.

2024 DULUTH EAST CROSS COUNTRY SCHEDULE

• Th 8/22 10:30am — Duluth East Twin Ports Invitational, Duluth, MN
• Th 8/29 2pm — Grand Marais / Pincushion, Grand Marais, MN
• Th 9/5 4pm — Dan Conway XC Invitational, Superior, WI
• Fri 9/13 3:30pm — Applejack Cross Country Meet, Lakeville, MN
• Tues 9/17 4pm — Grand Rapids Invitational, Grand Rapids, MN
• Fri 9/20 TBD — Roy Griak Meet, St. Paul, MN [varsity]
• Th 9/26 4pm — Hibbing Rotary XC Invitational, Hibbing, MN
• Th 10/3 4pm — Ely Invitational, Ely, MN
• Sat 10/12 10am — Old Abe Invite, Eau Claire, WI
• Tues 10/15 4pm — Proctor XC Invite, Proctor, MN
• Th 10/24 11am — 7AAA Section Meet, Anoka, MN [varsity]
• Sat 11/2 11am — State Meet, St. Paul, MN [varsity]

The Duluth East Cross Country staff will be hosting a preseason training camp from Tuesday, July 23, to Friday, July 26. We will meet at Lester Park from 3-5 PM on Tuesday, Wednesday and Thursday. Friday we will meet at Coach Wicker’s house, 6038 South Pike Lake Road at 9 AM for a run around Pike Lake and some fun in the water.

Anyone in grades 7-12 is welcome. The East coaches and experienced athletes will give an overview of our program and training tips for the upcoming season. All ability levels are encouraged to attend. You can come 4 days or 1 day depending on your schedule. There is no fee and registration can be done on the first day. Everyone should have running shoes, shorts and a water bottle.

We will cover:

• general training for distance running
• injury prevention
• running form
• strength workouts
• cross training options

The goal of this mini-camp is to give runners an overview of the cross country program, to meet other runners and to see what our practices are like. Workouts will be set up for runners of all levels.

For more information, contact Coach Wicker at dhwicker5009@gmail.com or 218-576-9871.

Beginning July 1st, all runners are invited to attend Duluth East cross country practices led by team captains.

MONDAYS at 5pm – Bagley Campground

TUESDAYS at 8am – Hartley Nature Center

WEDNESDAYS at 5pm – Hawk’s Ridge 

THURSDAYS at 8am – Bagley Campground

FRIDAYS at 8am – Lester Park Playground (long run)

Join every FRIDAY at 7pm at Park Point Beach House for a team party!

Any changes to this schedule will be shared on GroupMe (for athletes) and SportsYou (for caregivers & athletes).

Are you or your child running Duluth East Cross Country this season? Get connected!

1.   SportsYou —> for caregivers & athletes [code: G8UNRQCE]

2.   GroupMe —> for athletes

3.   this website —> for caregivers & athletes

Fans can follow along on Instagram @east.cross.country!

• Fri., Nov. 3
  • 11:00 AM Dog  run at East
  • 11:15 Depart
  • 2:00 Warmup, run course at University of Minnesota Golf Course
  • 3:30 Check into hotel- Country Inn and Suites, Brooklyn Center, 2550 Brooklyn Blvd., 
  • 5:00-7:30 Dinner at site to be determined
  • 8:00 Team Meeting
  • 10:00 In rooms
• Sat., Nov. 4
  • 6:30-7;30 AM Breakfast at hotel
  • 8:00 Leave for course.
  • 10:00 AM Boys Race
  • 10:45 AM Girls Race
  • 11:15 Awards
  • 12:00 Depart fort home.
  • 12:30-1:30  Stop for lunch.
  • 4:00 Arrive at East High School.

• Monday –
  • 7am – I will open up the weight room for anyone who wants to use it. Those running sections should not do strength this week. Those that are done and want to work towards skiing. This is for you.
  • 3:45pm – Baseball field – This may be the last day meeting outside.
    • 1 mile warmup
    • 8×200 each getting faster
      • Boys ex… 36, 35, 34, 33, 32, 31, 30, 29
      • Gils ex… 38, 37, 36, 35, 34, 33, 32, 31
    • 1 mile cool down
• Tuesday 3:45 baseball field is good weather. 3-4 miles easy
• Wednesday
  • 7am Weight room for those that are done with sections and want to get strong.
  • 3:45 baseball field is good weather – 20-30 min run with a couple strides
• Thursday SECTIONS – excused after 1st hour. Bus leaves at 10.
  • Anoka High School
  • 2:30 Men’s Varsity 5km
  • 3:10 Women’s Varsity 5km
  • 3:50 Awards
  • 4:20 JV Boys 5km
  • 4:50 JV Girls 5km
  • RESULTS. JV results
• Friday 345 in the mezz.