Duluth East Cross Country

• Monday
  • AM – 7:40 Option strength training in the weight room
  • PM – 3:50 Baseball Field
    • Griak Runners – 400 repeats
    • GR runners – Pre-race run with strides
• Tuesday
  • GR racers – Middle school dismissal 12:45 bus leaves at 1pm, High School dismissed at 1pm Bus leaves at 1:15.
    • Grand Rapids Sports Complex – 1100 NE 11th Ave
    • 4:15 3200 M Girls
    • 4:45 3200 M boys
    • 5:15 5000 M Girls
    • 5:45 5000 M Boys
  • Griak Runners 3:50 Baseball field – Long Run with strides and strength
• Wednesday
  • AM 7:40 Option strength training in the weight room
  • PM – 3:50 Baseball field
    • Griak runners – 5 min tempo repeats
    • GR runners – Medium run with strength
• Thursday – 3:50 baseball field
  • Griak runners – Medium run with Strength
  • GR runners – 5 min tempo repeats
• Friday – 3:50 baseball field
  • Griak runners – Pre race Run with strides
  • Gr runners – Medium run with Strength
• Saturday
  • GR runners – on your own. Long run
  • Griak Runners
    • Bus leaves at 6am
    • U of M Golf course

• Monday Sept 8
  • AM – Weight room – optional 7:40-8:20
  • PM – Baseball field 3:50 – 1k Repeats.
• Tuesday – Baseball field 3:50 – Long run with strides
• Wednesday –
  • AM 7:40-8:20 Weight room
  • PM Baseball field 3:50 – Medium Run with strength and strides
• Thursday RACE Day APPLEJACK Lakeview Steve Michaud park – The following information is from last years race. I am assuming it is similar if not the same. I will correct it if I find different info. We will be getting back late. We will also stop for dinner somewhere so If you do not bring your own, bring money
  • High School excused at 11:45 Middle School at 11:30(please excuse yourself) Bus leaves 15 min after excused time
  • Race times
    • 3:30 JV Boys Race 5km 15 runners
    • 4 JV Girls 5km 15 runners
    • 4:35 Boys varsity 5km 10 runners
    • 5:05 Girls Varsity 5km 10 runners
    • 5:35 Boys C race 5km unlimited
    • 6:05 Girls C race 5km Unlimited
    • 6:45 awards
• Friday – Baseball Field 3:50 Medium run and Strength
• Saturday – On your own LONG RUN.

• Tuesday Sept 2 meet at the baseball field stands at 345.  Longer run with strides after
• Wed
  • AM.  740-820 optional strength work in the weight room.
  • PM 345 baseball field medium run with strength and strides
• Thursday meet day at Pattison golf course. 4111 E County Rd B Superior WI.  There will be one bus available for those that need it, but athletes are allowed to drive and or carpool to and from this race.  Race times are 4pm middle school 2 mile, 430 boys 5km, 5pm girls 5km. Junior high athletes need a note from a parent to be excused from school.  High schoolers will be dismissed at 2pm.  Middle schoolers need to be dismissed by parents at 145.  If you are taking the bus it will leave 15 min after dismissal time.  A bus will be returning, but only to East. 
• Friday 345 baseball field for a run and strength
• Saturday or Sunday on your own long run or other workout.

• 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!

1. Will Johnson 17:31

2. Andrew Hollatz 17:53

3. Eli Blascyk 17:55

4. Nathaniel Przbyl 18:05

5. Gaven Greshowak 18:14

6. Owen Blascyk 18:46

7. Isaac Clark 18:46

8. Sam Blascyk 18:47

9. Zachary Radosevich 19:03

10. Dean Evraets 19:14

11. Bradly Evraets 19:15

12. Kai Stevenson 19:24

13. Max Fisher 19:49

14. Stella Powell 19:51

15. Ethan Peterson 20:20

16. August Capps 21:27

17. Nathaniel Bateman 21:27

18. Everett Hammond 21:28

19. George Bateman 21:37

20. Dave Schaeffer 21:46

21. Sarah Kylander-Johnson 22:00

22. Jarrow Wahman 22:07

23. David Pence 22:28

24. Matt Hanka 22:32

25. Davion H. 22:34

26. Hayden O.  22:36

27. Kellen Austin 23:01

28. Colin D. 23:04

29. Henry Fulton 23:15

30. Jacob Snustad 23:18

31. Sasha Wahman 23:27

32. Morgan Wood 23:27

33. Samantha Kohlts 23:27

34. Taylor Wood 23:27

35. Cadel Phol 23:28

36. Katie Hanka 23:32

37. Frey Capps 25:19

38. Savaia Jacobson 25:19

39. Akhai B. 25:47

40. Taitum Snustad 25:50

41. Averi Snustad 25:50

42. Veronica Wahman 25:55

43. Hayden Austin 25:58

44. Karen Hanka 26:22

45. Zach Austin 26:34

46. Lyndsey Evraets 26:40

47. Mikaela Evraets 26:41

48. Jay Stoneburner 25:51

49. Paige Jaffe 28:00

50. Gretchen Karstens 28:01

51. Doug Young 28:04

52. Zach S. 28:30

53. Juniper Ed 28:33

54. Leona Loukkala-Schmidt 28:40

55. Parker Bills 28:43

56. Nathan Blascyk 28:44

57. Dan Blascyk 28:45

58. Shannon Stevenson 31:26

59. Lindsay Snustad 31:27

60. Marah Jacobson 31:56

61. Annie Jacobson 31:56

62. Allen Sanborn 32:36

63. Lula Sanborn 32:36

64. Natalie White 32:42

65. Owen Young 32:44

66. James Fulton 34:20

67. Gray Gustofson 34:29

68. Andrew Johansson 34:34

69. Nancy Dronen 35:21

70. Doug Slossen 37:16

71. Liz Wahman 37:45

72. Adam Fulton 38:46

73. Koby Bridge 39:00

74. Josiah K. 39:12

75. Laura Gubelmann 39:13

76. Ramona Radosevich 41:07

77. Carson N. 41:50

78. Andrew M. 45:30

79. Kaia Dunham 52:45

80. Michael B. 53:57

81. Gaven M. 53:58

All returning runners and new runners interested in trying out Duluth East Cross Country are invited to join us for WELCOME WEEK! Free! Fun! Invite a friend who is interested in trying cross country!

Cross country coaches – Coach Wicker, Coach Kyes, Coach Tony and Coach Amy – will be on hand to share information about cross country, lead new runners in easy runs, and answer questions. We’ll have training logs for new and experienced runners.

MONDAY, July 14 @6:30pm // Bagley baseball field (1721 Bayview Ave): run + ultimate frisbee or volleyball.

WEDNESDAY, July 16 @6:30pm // Chester soccer field: run + Gaga ball or soccer.

FRIDAY, July 18 @8:00am // Lester Park playground: run.

FRIDAY, July 18 @6:30pm // Park Point beach house: party / team bonding (led by captains, no coaches).

SATURDAY, July 19 @8:00am // Run With the Hounds 5k at Snowflake Nordic Center: Come run, volunteer or cheer at this fundraiser for the Duluth East Cross Country team!

All returning runners are encouraged to attend summer cross country practices led by your captains. Practices are free and fun and a valuable way to help build an aerobic base to help you succeed this fall!

MONDAYS @6:30pm, Bagley baseball field (1721 Bayview Ave.): 30 min run, games (ultimate frisbee or volleyball)

WEDNESDAYS @6:30pm, Chester soccer field: 30 min run, games (soccer or Gaga ball)

FRIDAY MORNINGS @8:00am, Lester Park: long run

FRIDAY EVENINGS @6:30pm, Park Point Beach House: swimming, volleyball, games, team bonding etc.