Duluth East Cross Country

Oct 9-15

Monday 7am – strength weight room
- 3:45 pm – Baseball field medium run
Tuesday 3:45 – baseball field tempo followed by 200s.
Wednesday 6:30 am workout if you need to miss PM practice
- 7am Strength workout in weight room
- 3:45 pm baseball field
- Medium run
Thursday 3:45 pm Baseball field. A ladder workout
Friday 6:30 am workout if you need to miss PM practice
- 3:45 pm baseball field. Medium run.
Saturday – Medium run on your own. 5-8miles.

Save the date…

Monday 7am -strength in the weight room
Monday 3:45 pm -baseball Field. Practice
Tues 345pm -baseball field. Easy/medium run. Recovery
Wed 7 am strength
Wed 345 –
- Ely racers -pre race run…. 30/30/30s
- Eau Claire racers tempo run, 30/30/30
Thurs
- Ely runners 1245 excused 1pm bus leaves. Middle schoolers excused 1230, bus leaves 1245
  - 901 S Central Ave, Ely, MN 55731
  - 4:00 Jr. High Girls 2600 Meters
  - 4:20 Jr. High Boys 2600 Meters
  - 4:40 Girls 5000 Meters
  - 5:20 Boys 5000 Meters
- Eau Claire runners longer, but easier
Friday – NO practice Friday
- Eau Claire excused at 3pm bus at 315
Sat…
- Eau Clair race
  - 2115 Mitscher Avenue. South Middle School
  - 10:00 AM Boys Varsity Race
  - 10:40 Girls Varsity Race
  - 11:20 Boys JV Race
  - 12:00 Girls JV Race
  - 12:45 Awards
  - Results at accurace timing
- Run on your own if your body can deal with it. 4-6

https://docs.google.com/forms/d/e/1FAIpQLSePncZJUeQErgnv_x6tM7a7p1yPIOhKTuot4rAeqIz1IipBIg/viewform?pli=1

We are looking for parent help with several jobs. These include but are not limited to concessions, finish line, parking, course management.

If available and willing to help, please Email Coach Wicker at dhwicker5009@gmail.com

Monday 7 am Weight room. Optional strength session.
Monday – 3:45 Baseball field – Pre race run, strides and strength. We should be done around 5pm.
Tuesday Race day this is last year’s schedule, Grand Rapids sports complex, 1100 NE 11th ave
- I do think these times are now accurate.
- 4pm Junior High Boys and girls 3200,
- 4:30 Varsity and JV Girls 5km
- 5:00 Varsity and JV Boys 5km
- Excused from school – this may change, so listen at practice
  - Middle school – 1:00 – make sure you bring a note from your parent to be excused. Bus leaves middle school at 1:15 pm
  - High School – 1:15pm – Bus leaves at 1:30pm LEAVE EARLIEr in 2024
  - results at https://gsetiming.com/results/cc_rslts/cc_rslts.asp?meet_id=1112&race_id=6345&sport=Cross-Country
Wednesday 6:30 am – Meet in cafeteria – Morning workout if you want to not do Wed PM workout
Wednesday 7 am – Weight room. Morning optional strength workout.
Wednesday – 3:45 – Baseball field workout recovery workout
Thursday – 3:45 – Baseball field longer run with 30/30/30s
Friday 6:30 or 3:45 – intervals with core or 30/30/30’s
Saturday on your own 45-60 min
Sunday – rest

Mon – 3:45 Baseball field – Warmup, 400 Intervals, Strength
- Monday 7am. Weight room -highly recommended optional
Tues – 3:45 Baseball field – Warmup, Long run (Confirm if you are racing Friday)
Wed – 6:30 or 3:45 Baseball field – Warmup, 5 min on 3 min off repeats Strength
- Wed 7am strength -highly recommended optional
Thurs – 3:45 Baseball field – Pre-race day, Warmup, Recovery run, Strides, Strength
Friday – RACE DAY BLAINE Northdale Middle school 11301 Dogwood St. NW Coon Rapids, MN 55448 (These details May change so pay attention at practice and check back here for updates)
- Time out of school TBD left at 1215. Leave earlier in 2024. Only 30 min before race start
- 4pm Boys Varsity 5km (top 10 runners from Superior rcee)
- 4:30 Girls Varsity 5km (top 10 runners from Superior race)
- 5pm middle school boys. Distance tbd
- 5:15 middle school girls. Distance tbd
- 5:35 pm Boys JV 5km
- 6 pm pm Girls JV 5km
- Saturday – LONG EASY RUN! 60-90 min
- Sunday – Off/ Recovery

Password “goeast”