- Tuesday – Meet in baseball stands at 3:45. Medium run and Strength
- Middle school runners need a note to ride the bus from Ordean to East. The note from a parent should say your runner has permission to go to East for CC practice. The note goes to the main office. They will let you know which bus to get on. In the past they then give the runner another note to give to the bus driver the first time. After that you should be fine.
- Wednesday
- AM workout if you want/ need to miss afternoon practice you can do an AM workout. Meet at 6:30 at the baseball field ready to run.
- Strength – 7-7:45AM weight room. This is a highly recommended optional workout.
- Picture day. Bring your jersey. Seniors bring $25 for senior banner. Cash or check to Ms Westholms.
- PM Run – Prerace run with strides. Meet on the baseball field 3:45 (30’s (planks, toe raises, Russian twists.))
- Thursday RACE Day at Superior (Patterson Golf Course)
- More details to follow. Runners will get out of school early. There will be one bus, but most runners find their own ride. Middle school will need to a note from parent saying they are excused for a CC meet. I will post the time later this week.
- Middle school bus pick up 2 (get excused at 1:45pm)
- High School dismissed at 2:00, Bus leaves at 2:15
- 4PM – middle school 2 mile
- 4:30 Girls 5km
- 5:10 Boys 5km
- Results should be on http://www.herostiming.com/ or athletic.net
- More details to follow. Runners will get out of school early. There will be one bus, but most runners find their own ride. Middle school will need to a note from parent saying they are excused for a CC meet. I will post the time later this week.
- Friday
- AM workout – 6:30 Baseball field (if the PM workout does not fit for you)
- PM workout – 3:45 Baseball field – Longer run with Strength
- Saturday – On your own. LONG RUN or other if your body needs something else.
- Merch order Due Sunday Aug 27th
- Monday Aug 28th – 8am – East High School Baseball Field – Long intervals? Then Weight room after
- Tuesday Aug 29th – 8am – Lester Park – Longer run?
- Wed Aug 30th – 8am – East High School baseball Field – Pre-race Run & Weight Room.
- Thurs Aug 31st – NORTH SHORE CHALLENGE – We will leave East in the 9am. Be at East at 8:50 Bring lunch, water, proper clothing and money or food for after race. The race is held at Pincushion trails – about 2 miles up the gunflint trail.
- Jr High 2.6km 1pm
- JV 4km 1:30pm
- 5km Boys 2:15
- 5km Girls 3:00
- Results at http://stevestiming.org/results.htm
- Fri Sept 1st – Sunday Sept 3rd – No practice – Get in two runs if you can.. One should be longer
- Monday Sept 4th – 5:30pm Chester bowl Soccer field – we will be doing a hard hill workout .
- Tuesday Sept 5th – welcome back to school. Practices will be at 3:45 at the East Baseball field. Middle schoolers can ride the bus from Ordean to East, but bring a note from a parent and give to the office saying you have permission to do so for CC practice.
- Monday – 8am Lester Park – Long hill intervals 4-6. Strength – Homework – fill out Registration form
- Tuesday – 8am Lester Park – Medium run 4-6 & strides. Strength – Homework – Pay team fee
- Wednesday – 8am Lester Golf Course – Pre Race run. Strides.
- Thursday – Lester Park GC – Racers should be at venue to cheer for all racers and be on site about an hour before your race. ex. If you race at 12:30 be on site for the 10:30 race to start, if you race at 10:30 get to the course at 9:30 and plan on being around until the 12:30 race is over. Results posted at. http://www.duluthtimingandevents.com/results
- 10:30 Girls 3000m for 7th 8th or anyone not ready for 5km
- 11:00 Boys 3000m for 7th 8th or anyone not ready for 5km
- 1130pm Girls 5km
- 12: Boys 5km
- Friday – 8am Lester Park – Medium – Strength with Weight room at 10:15 am at east
- Saturday – On your own. LONG RUN if your body can handle it.
- Sunday – OFF
- MERCH ORDER DUE SUNDAY MIDNIGHT.
Lester park Pavilion 8 am – 10 am
Tues will be a longer run for Varsity level runners and this might mean they will not be done at exactly 10am. We will also do Core and a set of calf raises.
Wed – run and strength set like Monday
Thurs and Friday – TBD – Strength set on Friday.
IF you have NOT filled out this form for the team, DO SO ASAP!
You will also need to fill in the Blended learning form to get access to your account and get registration completed.
At Practice this week, please sign yourself in and out of practice by initialing by your name for each day.
Here is what you need to know
- 1st day of practice is Monday August 14th at 8am
- Practice will be held at the Lester Park – We will meet at the pavilion
- All athletes 7-12 are welcome – if our group is too large we may split up start times to 8 and 8:30
- Practice will run until about 10 am.
- Before you arrive at practice fill out this form.
- What you need for practice – Running shoes and appropriate clothes to run in and some water to drink. It is a good idea to also bring a sweatshirt of something warmer for before and after your run if it is colder.
- To sign up for CC you will need to
- Fill out the form linked above
- Get a current physical (typically in 7th and 10th grades)
- Sign up HERE with the school district – you need your school ID and password and those were reset in June, so we’ll try to take care of this after the first day.
- Pay school fee – This will show up after you sign up with the district
- Pay $30 (per family) team assessment per family checks made out to Duluth East Cross Country (to help with extra costs like occasional coach buses.)
- There is a middle school program this year. If you are headed into 7th or 8th grade and want to compete on the high school team you are welcome to. You will need to commit to participating daily with the team and our practices. If you are not sure you want that level of commitment or are in 6th grade, the middle school program might be right for you.
East Cross Country July 24-29, 2023
Captains practices are happening at the normal times.
Coon Rapids is bringing about 15 of their varsity runners (boys and girls) to Lester Park on Monday, July 24 at 1l;00 AM. I told their coach that we would have some people for them to run with. Hopefully, some of you can adjust your schedules so you could run with them. Let me know if you
are interested.
Coach Wicker
218 576-9871
dhwicker5009@gmail.com
ONLY 3 WEEKS left until official practice starts. Hopefully your running is going well. The more you do to prepare in the summer, the better your season will be. Be consistent, build up your mileage gradually. Challenge yourself weekly. Find people of similar ability to run with and help each other.
Coaches will be at several captains practices this week to
see our amazing athletes.
Captains practice.. Highly recommended optional are going to be… Practices will be starting Monday July 3rd.
8 am and 5pm. You do not need to go to both.
Mondays – Meet UMD track
Wednesdays – Lower Lester Park, Where CC practice is in the fall.
Friday AM – Hartley Nature Center
Fun Friday 7PM – Park Point Beach House
The captains are hosting a GroupMe for the CC running team. Scan here to Join
This plan was developed to help prepare your for a successful upcoming season. Please feel free to contact any of the coaches with questions or ways to modify based on personal needs.