Practice Schedule for 9/28-10/4

Hey Team!

Here is the practice plan for the week:

Monday 9/28: PRE-RACE DAY! Easy 20 min run, drills, and 4 strides. 

(A day is at practice)

Tuesday 9/29: Race at WHS. Distance is a 2400M (1.5 miles). See next email for race info. No regular practice.

Wednesday 9/30: Easy 30 min recovery run, core, and stretching. 

(A day is at practice)

Thursday 10/1: Medium/Long run with faster finish. 40-50 minutes with last 5-10 minutes at a moderate effort (should not feel like you are racing!!! Just pick up the pace a bit)

(B day is at practice)

Friday 10/2: Pacing Workout

(Everyone is at practice)

Saturday 10/3: Easy 20 min for those racing Tuesday 10/6. Off for those racing 10/5 and for those who are feeling aches/pains.

Sunday 10/4: If you are racing the 1600M tomorrow (10/5) easy 20 min run + drills and 4 strides. If you are racing Tuesday 10/6 take today off.

Practice Schedule for Upcoming Week 9/21-9/25

Check out the schedule below to see the practice schedule for this week:

MONDAY: Race @ WHS

TUESDAY: B students at practice. Both A & B days will be doing an easy 25-35 minute recovery run, core, and stretching.

WEDNESDAY: A students at practice. Both A & B days will be doing an easy mid-week long run of 40-60 minutes. The focus is on getting in some more miles while letting our bodies recover from the race.

THURSDAY: B students at practice. Both A & B days will do a 30 minute run followed by 8x15 second hill sprints.

FRIDAY: A & B students at practice for a hill circuit. 

SATURDAY: If you are feeling injured or experiencing fatigue, please take today off. If you feel good, an easy 20 minute shakeout.

SUNDAY: Everybody should take today off. No running today. 

Monday, September 21st

Hello middle school athletes & families,

Monday night, September 21st is our next opportunity to showcase the hard work of the middle school XC kids!  This race is the first of four virtual races this season.  Our runners are not only racing their teammates, but also the times of other runners in other school districts.

See below for details.  Do not miss the part about spectators - yes you can watch this race from the stands!

1.  New runners that need a uniform should be at the high school no later than 5:35 to receive their uniform top.  They will use this racing top the entire season and return it after the last race.  I will be parked in the lot next to the stadium as close to the main stadium ticket gate/concession (NE gate) as possible.

2.  All other runners should arrive by 5:40.  We will meet in groups/heats on the grass football practice field east of the stadium.  Masks required to be worn.

3.    There will be four heats; 2 boys and 2 girls.

• Heat 1 Girls Race:  6:30 pm

• Heat 1 Boys Race:  6:40 pm

• Heat 2 Girls Race:  6:50 pm

• Heat 2 Boys Race:  7:00 pm

4.  Heat assignments are attached in a previous email sent by Coach Sieracki on 9/18.   Please let us know if your daughter cannot race on Monday night. If needed, I may need to adjust these heats.  For example, we may need to go to three heats of boys and three heats of girls.  If that happens, we will adjust the race times and let you know.  The meeting time will not change. PLEASE LET ME KNOW BY SATURDAY EVENING IF YOU CANNOT ATTEND THE RACE!

5.  We are extremely happy that you can watch from the stands.  Thanks for following the spectator requirements below:

• Spectators will enter the stadium through the home side gate (NW gate) and exit out the ticket gate (NE gate). 

• Gates to the track in those two locations will remain closed all night.  No fans are allowed onto the track and field area. 

• Attendance will be limited to family / household. Social distancing required with a minimum of 6 feet between family groups.  

• Masks are required to be worn by spectators at all times.

• Athletes are not allowed in the stands at any point.  They can meet family members outside the track facility when their race and cooldown has been completed. 

CAN'T WAIT! Please let us know if you have any questions! It is going to be a great race!

-Coach Sieracki & Coach Koller

2020 Apparel Store NOW OPEN

Shop the 2020 GIRLS CROSS COUNTRY Store!

Hurry, shops closes 08/17/2020.

The 2020 apparel store is open! You can browse for some great stuff that the seniors designed and selected. The store will be open until Monday, August 17th (the first day of the season!). This will be our first wave of ordering, so if there is interest later in the season we may be able to open the store again. However, you will get your gear much sooner if you order it now and another wave is not guaranteed, nothing this season is as you all know. Here is the link for the store. You have to order on the website!

This is all optional, but we recommend you buy the racing shorts because they are much more comfortable to race in than the uniform shorts. One note about the Bionic jacket: it runs large, so there are youth sizes available. It is a thick jacket and will keep you plenty warm!

We can’t wait to see you rocking some of this gear for our exciting season! 

Week 10-Almost the End

Hello runners & families,

We will have a meet today starting at 4 pm.

Location: Freeman Park - 6000 Eureka Road, Shorewood, MN 55331

• EMS out 2:20: depart 2:30

• WMS out 2:40; depart 2:50

• CMS out 2:40; depart 2:50

8th Grade Girls: run @ 4:20

7th Grade Girls: run @ 5:00

Reminder that there will be no practice on Thursday or Friday with MEA break. Practice will end early Wednesday at 5:15 pm.

We will hold a banquet on Monday, October 21st to celebrate our amazing season. Thank you to those who have already brought in a $5 donation. This helps cover the cost of the food we are catering in. Please continue to bring in money so we can enjoy a final meal together as a team. Our banquet will go until 6 pm. If students need to leave early due to other commitments, we understand.

Thank you for the support this season. Looking forward to seeing you at the meet this afternoon!