Duluth East Cross Country

Duluth  East Cross Country Banquet

Sunday, November 6, 2016

5 pm

Duluth East High School

Join us for a pasta buffet, salad, bread and dessert.  Vegetarian and gluten free options will be available.  A short presentation to follow dinner in the auditorium.

________________________________________________________________________

Please  return this form and payment to Mrs. LaFontaine no later than  

Wednesday, October 26th

or to the main office at Ordean for middle school students.

Athlete’s Name(s) (free)____________________________________________

Number of family members attending ($12 per person) _______________

Number of Gluten Free Meals_____________

Number of Vegetarian Meals______________

Make checks payable to Duluth East Cross Country.

Monday, Oct. 17  – Captain Elections, Regular Practice 3:40-5:00PM

Captain Candidates will speak to team, all participants will vote at practice.

Pictures are expected to arrive soon, or will be provided at banquet. Please mark your calendars for the end of season  banquet.  As coaches, we hope all athletes are able to attend as well as family members.  This year the student-athlete is covered, all family members welcome at $12 per person.

Tuesday, Oct. 18  PROCTOR MEET– final regular season meet.  Located at Proctor Municipal Golf course.  One bus will be available for students to ride there/return.  Students will be excused at 2:15PM, departure at 2:30PM.  Parents and athletes reminder-  MUST BE IN OFFICIAL UNIFORM TO COMPETE.  ANY LACK OF EFFORT ON COURSE WILL RESULT IN BEING REMOVED DURING RACE. NO costumes, this is a meet and you will compete accordingly.

4:00PM  JV/V Girls’

4:30PM JV/V Boys’

5:00PM  Middle School both girl/boy together

This is the last day for most of our team.  Finish with a positive race, effort like a champion, and display a greyhound attitude!

Section Team will be named by end of week.

Wednesday, Oct. 19- optional AM practice 6:30AM/ Regular practice 3:40-5:00PM.

Thursday- Friday Oct. 20-21 MEA Varsity/Section team has AM practice.  Time to be determined.  With the section meet one week away YOU MUST TRAIN ON THOSE DAYS.

Saturday, Oct. 22– Long Run on own

Sunday, Oct. 23– REST

Monday, Oct. 10  Practice at 3:40-5:15PM at baseball field

TUESDAY ,OCT. 11  ST.CLOUD MEET- This is a JV and Varsity meet only.  NO PRACTICE FOR MIDDLE SCHOOL STUDENTS.  Those participating in the meet will be excused at 11:30, DEPARTING at 11:45 AM.  Our  Estimated time of return is 11:00PM.

Wednesday, Oct. 12 NO AM practice.  3:40-5:15 on baseball field

Thursday, Oct. 13 Optional 6:30AM practice Regular 3:40-5:15Pm on baseball field.

Friday, Oct. 14  Optional 6:30AM practice, Regular 3:40-5:15PM on baseball field.

If you are interested in applying for a CAPTAIN position for next season 2017, please complete an application this week.  All eligible applicants must complete the form and turn in by Friday, OCT. 14. No late applications will be accepted.  You must have completed 2 years of participation, be a junior or senior 2017, Be in good standing with respect to MSHSL rules and coaches’ guidelines.

END OF SEASON BANQUET INFORMATION WILL BE UPDATED BY END OF THIS WEEK.  PLEASE REMEMBER TO CHECK IN FOR IMPORTANT INFORMATION.

Monday, Oct. 3- Regular practice 3:40-5:15PM on baseball field

Tuesday, Oct. 4-Regular practice 3:40-5:15PM on baseball field

Wednesday Oct. 5 Regular practice   Optional 6:30AM practice  /3:40-5:15PM on baseball field

THURSDAY, OCT 6 HIBBING MEET at Hibbing Municipal Golf Course, Hibbing, MN, team will stop for dinner please have money or food.Races begin at 4:00PM  schedule of races    Dismissed at 1:00 depart at 1:15. Estimated time of return 8:15PM

* Girls Varsity/JV                                                             4:00

* Boys Varsity/JV                                                 4:30

* Girls Jr. High (Grades 7-9)                             5:00

* Boys Jr. High  (Grades 7-9)                           5:30

Friday, Oct.7 Optional 6:30AM practice/ 3:40-5:15PM on baseball field.

Middle School Meet- Bus only to Hermantown- MUST PICK UP YOUR KID AT HERMANTOWN. PLEASE ARRIVE BY 4:45

PICTURE DAY THURSDAY,SEPTEMBER 29 ON BASEBALL FIELD- order forms went home MONDAy!- Wear Uniform top and black shorts

Thanks for checking the website for important announcements and weekly updates to our schedule!  This is the point in the season when we would like to put out a few general reminders for the team and families with respect to expectations.

Expectations:  Support one another, encourage teammates, help at meets by cleaning up all camp, tent up/down assistance, get your Bib numbers or chips FIRST before walking course/concessions or etc.  Also, reminders about etiquette at the meets; no speaker music- all music needs to be earbuds/headphones as also on bus rides.  Language needs to be clean and appropriate.  Official uniform is the jersey/singlet and BLACK shorts.  If you have not invested in either of these you need to.  You may not be allowed to race if not in matching uniforms and worse, another team can have us disqualified for not having matching uniforms.  As black as possible on shorts the logo is acceptable if different than others.  If you are not planning on attending practices or a MEET, Coaches need to know that!

Monday, September 26- Regular practice at 3:40-5:15PM

Tuesday, September 27- optional 6:30AM practice  and practice at 3:40-5:15PM for grades 9-12

MIDDLE SCHOOL ONLY MEET at Hermantown- Host school is Lakeview Christian Academy

Parents please excuse child at 2:15PM bus leaves from ORDEAN EAST MIDDLE SCHOOL at 2:30PM

Meet starts at 4:00PM at the Hermantown High School.

Wednesday, September 28- Optional 6:30AM practice and practice at 3:40-5:30PM

Thursday, September 29- regular practice 3:40-5:15PM

Friday, September 30—NO PRACTICE HOMECOMING!  Good Luck Candidates!   Ryley Graham,Ben Bunten, Joseph Kebbukus!!!

Saturday, Oct.1  SWAIN!!!!!!!!! See below for times of races, we are the host school and need to be there throughout entire meet and must complete course cleanup.  You have been entered by grade races and will confirm with coaches at practice on Monday!    http://swaincrosscountry.org/  Meet is located at Enger Golf Course in Duluth, MN.

PLEASE ARRIVE 90 MINUTES PRIOR TO YOUR RACE TIME.  Captains AS SOON AS POSSIBLE!  We need everyone’s help and need to be there throughout entire event including the take down off course after final races.Plan to cheer on our teammates during the day.  T-shirts available as is concessions, not gonna lie—hamburgers usually really good!

PARENT VOLUNTEERS NEEDED FOR FRIDAY TEAM DINNER:  East High School Commons 5-7Pm, serving, clean up, collect money.  Just show up and we will gladly give you a task.

Monday,September 19-practice at baseball field CONFIRM if you are riding bus to/from Milaca meet

Tuesday, September 20- practice at baseball field

Wednesday, September 21 AM practice at 6:30 and/or practice after school on baseball field

Thursday, September 22 practice on baseball field

FRIDAY, September 23- regular practice SPAGHETTI FEED at 5:00PM at East High School Commons $5 each

dinner will be provided by the culinary arts courses and will include noodles, meat and meatless sauce, cookie, salad water/lemonade.  Please plan to attend as this is a team bonding event.  If you have special dietary needs pack your own and join us for dinner (no charge) let coaches know if we can help with the menu options.  Should be cleared and finished by 7:00PM

Saturday MILACA MEGA MEET!!!!! Buses board at 6:20AM from East High School, leave at 6:30AM.  BRING FOOD!!!!!!! This is also a time to potluck for groups, bring snacks to share, plenty of fluids, maybe even a roll of toilet paper-not kidding!  Spectators there is a charge to watch this meet $2 each.  see website for all the details of parking, optional clothing for purchase, etc.  https://sites.google.com/site/megameet/

Monday, Sept. 12  Practice at baseball field 3:40-5:30PM

Tuesday, Sept. 13  Practice at baseball field 3:40-5:15PM

Wednesday, Sept. 14 Practice at baseball field 3:40-4:45PM  OR 6:30AM

Thursday, Sept. 15  EVELETH-GILBERT MEET at Eveleth Municipal Golf Course.  BRING SNACKS AND FOOD WILL NOT BE STOPPING ON RETURN. 

ORDER of RACES:  VARSITY/JV GIRLS 4:20

VARSITY/JV BOYS  5:00

MIDDLE SCHOOL 7-8 GIRLS  5:20

MIDDLE SCHOOL 7-8 BOYS  5:45

Middle School students need a parent note to excuse them from school at 1:10.  BUS will pick up at Ordean East Middle School at 1:20(Wicker will be on bus to get to high school).

High School students will be excused at 1:30PM  departure at 1:45PM

Estimated time of return is 7:45PM.

Friday, Sept. 16  Pratice at 6:30AM OR 3:40-5:00PM

Saturday/Sunday  one day on own long run 70-90 minutes, no walking.

Monday, Sept. 5  Practice at Chester Bowl back field 5:00PM-6:15Pm.

Tuesday, Sept. 6   East High School- meet on baseball field 3:45-5:30PM, remember a lock for locker room, shoes and clothes as you will be busy with first day of school supplies and activities.

Wednesday, Sept. 7  East High School meet on baseball field 3:45-5:30pm  MORNING PRACTICE BEGIN!!!!!!! meet at 6:30 am in lobby of high school.  Coach Wicker will lead pratcice.  THis can replace a missed practice OR double up for a conflict with a practice.

THURSDAY, SEPT.8  SUPERIOR MEET at Nemadji Golf Course races begin at 4:00PM.  TRANSPORTATION ON YOUR OWN.  We have one bus for those that can’t drive/get rides there and back.  Middle School students need a parent written note to turn in at Ordean East Middle School to be excused.  The bus will pick you up at Ordean at 2:05PM  Have everything you need with you.  Coach Wicker will ride the bus.  All student athletes should plan at competing at Superior, unless you are designated to run in  the Cambridge-Isanti Varsity only meet. High school students will be released at 2:00PM. Bus leaves at 2:15.

Superior Varsity Roster Girls’

Izzy Sutherlund

Kelly Canavan

Gretchen Haggenmiller

Jenna Bosell

Celia Johnson

Maeve Fairbbanks

Ellie Hoffman

Boys’ Varsity at Superior

Andrew Arthur

Joseph Kebbekus

Ben Bunten

Reid Milner

Colton Milner

Jack Payette

Jack Thompson

All others will run age races.  JV grades 9-11  Middle School 7-8 grade students.

FRIDAY, Sept. 9  CAMBRIDGE-ISANTI MEET Varsity top 15 Girls and top 15 Boys attending.  Roster will be announced Tuesday.  Released at 12:45 leave at 1:00PM.  Estimated time of return is 10:00PM.  Will stop for food. Meet is located at Cambridge -Isanti Middle School.  MORNING PRACTICE OPTION AVAILABLE at 6:30AM.

Varsity Girls’

Molly Weberg

Lauren Dynek

Allegra Pihlaja

Nora Vos

Rebecca Miles

Elizabeth Strandberg

Natalie Daly

Sophia Rosato

Brita Larsen

Girls’ JV at Cambridge

Nikki Woracheck

Brooke Heikkala

Marja Koos

Dani Likar

Lucie Han

Alece Carlson

Anna LaFontaine

Boys’ Varsity

Eli Koski

Collin Krochalk

Conor Weberg

Anthony Verdoljak

Lincoln Pilon

John Kroska

Nolan Haney

Will Smyth

Bryce Kelly

Boys’ JV
Sean Daly

Nick LaFontaine

Dan Ender

Stevie Milbridge-Scott

Mason Stanius

Welcome Back to school.  Keep up on your assignments, let teachers know in advance if you will be absent due to Cross Country, drink water throughout the day, get rest and let coaches know if you need help or have questions.  The trainer will be available on site regularly if you need assistance.

Workouts for this week:  Remember to still contact coaches if not attending practice before school begins.

Monday:  1 mile uphill hard, recover run down- repeat 2 times.  Varsity 3 loops.  Try and keep loops between 15-20 min. each loop.  6 Striders.

Tuesday:  All runners 60 minute run

Wednesday:  30-45 minute conversational pace

THURSDAY:  Grand Marais Meet at Pincushion Trails~

3:00 Junior High boys and girls                                              2.6 k

3:30 Junior Varsity boys and girls                                          4.0 k

4:00 Varsity girls (unlimited entries, 7 score)                     5.0 k

4:30 Varsity boys (unlimited entries, 7 score)                     5.0 k

Coaches have entered you in the appropriate races- top 18-20 runners both girls and boys will run the varsity race . This was based on last week’s performance as well as attendance, work ethic, and eligibility.

Friday:  NO practice, enjoy family time over holiday weekend.

Sat./Sun.   Long run 70-90 minutes

MONDAY SEPT. 5 LABOR DAY:  5:00PM practice!!  Listen for location at practice this week as it will be announced.  Most likely Chester Bowl as  in year’s past.

The meet results are now posted under the tab above Titled Meet results.  Great efforts, wonderful races and excellent job at team camp, supporting teammates and the competition.  REMINDER PRACTICE FRIDAY AT PARK POINT AT 9:00AM!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Thanks to all of the families that were at the Fall Activities Meeting last night.  We hope we answered and covered the important aspects of our team and expectations along with your questions.  Looking ahead please plan on the following activities and opportunities to assist if possible.

registration update:  INFINITE CAMPUS NOW WORKING!!  PLEASE LOG ON AND COMPLETE FORMS AND MAKE PAYMENTS TO BE ELIGIBLE TO RACE THURSDAY!!!!!!!  

This week’s workouts:

Monday- 4-6 half mile DOWNHILL workout, continual loops up and down, focus on downhill form.

Tuesday- 60 minute run about 6-9 miles

Wednesday- Run the course for first meet! (5k distance) Cool down strides/accelerations

Thursday- MEET!!!!

Friday Park Point with Farmington team workout on beach trail 4-6 miles

Saturday/Sunday– On own LONG RUN on one of the days.  90 minutes should be the goal for Varsity, 75 for other groups.  

Thursday, August 25 Lester Park Invitational Meet 10:00AM.  This is our Home Meet.  Volunteer parent help is appreciated.  No previous experience necessary as we will throw you into the fire as training. Just kidding, we will help get you ready for whatever position you are helping.  Tasks include, but not limited to: chute organization, collection of bib tickets, runner for results, trail markings, garbage control, photographer, etc.  10-15 adults is helpful.

RACE SCHEDULE:

Middle School Girls 10:00

Middle School Boys  10:25

Girls’ JV/VARSITY 11:00

Boys’ JV/VARSITY  11:30

Student- Athletes should arrive between 8:30-9:00AM

We are the host team.  Captains help greet teams, camp areas should be contained to park areas.  Leave the Pavillion for coaches/volunteers etc. This is old school; no chip timing!! 

FRIDAY, August 26 PRACTICE at 9:00AM AT PARK POINT!!!!!!  This is a new tradition the Greyhounds host Farmington’s team in a joint practice with mini “breakfast” after workout.  Please meet on field near volleyball courts by clubhouse.

MISC.   Clothing order forms available at practice or on website, see link. 

               Final payments for joining Cross Country must be verified by Wednesday, August 24 to participate in meet and be a rostered Minnesota State High School League participant.  This is a state high school rule, not coaches.

Weekend suggested workouts were discussed at practice.  There will be captains at UMD at 8:30 AM Saturday August 20, for a group long run if you want to participate.  Otherwise get a long run in on your own either Saturday or Sunday.