Proctor Cross Country

Results for a wet Ely Meet can be found by googling http://www.stevestiming.org/ We had a great showing on both the boys and girls sides as we gear up for the LSC Conference Meet Tuesday a little closer to home.

MEET IS THURSDAY, October 5th (not Tuesday)

Hello All, We had a great meet at Hibbing the results are at Hero's Timing.com. Our Girl's Varsity are Champions of the Hibbing Meet and the Boy's Varsity was 9th. We had 9 athletes with P.R.'s and took home some tough-as-nails prizes that were awarded.

You can’t control the weather on Friday….but thanks to those who brought and bought candy for the Homecoming Parade. A big thanks to Mr. Knight and his family who made our float, which, sadly, wasn’t used……Use the candy for Halloween or bring it on the bus and share it with your coaches.

FYI, there was a story in the Duluth News Tribune about Mason Archibald last week. It’s a great story and I can’t thank Janelle Gomez for helping out this year with Mason. Cross Country is a tough sport for those of us who have good vision. There are a lot of obstacles. They’re both amazing.

Monday: Practice -3:40-5:00 4-6 X 800MNP 3:30-4:45 Intervals at Egerdahl

Tuesday: The workout will be a Tempo Run: 15 Minutes Easy; 5-6 minutes hard; 15 minutes cool down

Wednesday: 3:20-4:30 Run Easy 30 Minutes; 6-8 X 80M Strides

Thursday: We leave fifth hour at 12:50 and will leave Ugstad Circle at 1:00 for Ely. We run on Ely Golf Course...Turn right on Central Ave in Ely. We will arrive at about 3:00 and here's the race schedule: 4:00 Girls Junior High 1.5 Miles. 4:20 Boys Junior High 1.5 miles 4:40 Girls Varsity and JV 5K, 5:20 Boys Varsity and JV 5K.....Medals to the top 15 in each race. There’s a concession stand at this meet, so we won’t stop. Pack a lunch or bring some cash. We will likely be back at about 8:30 ish to Ugstad Circle. We can drop off at Pike Lake Super One if needed and the results will be at Steve's timing.com (Same as Hibbing).

Friday: 3:20-4:45 Easy Run: 30-45 minutes 6-8 x 80 M Strides

Saturday: Pending: Maybe a Flapjack Saturday in the A.M.

Sunday: Off

Thanks, Lowell 218-390-1212

Middles School will now be racing on Tuesday, September 19th

Bus leave at 12:15 pm

Times for all races

3:30 Boys and Girls Middle School 3200 m

4:00 JV and Varsity Girls

4:40 JV and Varsity Boys

Weekly update is forthcoming

Please see the chat feature on the app for a photo of the clothing order information or copy and paste the link

https://docs.google.com/document/d/17uAm...

The clothing order form was given out at practice today and is due next Wednesday, September 6th. Order forms and checks made to Proctor Builders Supply can be given to me at practice. If you need to pay with a credit card you can go in person to Proctor Builders Supply by Wednesday before 5:00 pm with your order form. Samples were available today to try on and will be on Tuesday at practice as well. Ordering is optional.

Practice today will be from 3:00-4:30. Long Easy Run (add 5 minutes to your longest run)

Practice Friday will be from 8:00-10:00 (Circuit Training and Flap Jack Friday at 32 Grove)

Results from yesterday’s meet in Virginia can be found by typing in google "Rock ridge Invitational 2023" and going onto Gopher State Events or Minnesota Mile Split.

Hello,

The results for our Chub Lake Meet last week are posted at the end.

This week is a little goofy as both Mr. Knight and I have inservice days that we have to attend during normal school times. Thus, our practice times are a little messed up. If your child can't make it to practice, it's important that they run. I totally understand that rides to and from practice may be an issue.

Monday: Practice 8:00-10:00 A.M.: 10 min. warm up to hill: Hills by the golf course 6-10; 10 min cool down. Uniform Hand out for those who still need uniforms

Tuesday: Practice 3-4:30: 25-35 minutes easy run; 6-8 X 80M strides: Games: Uniform Hand Out

Wednesday: Meet at Rock Ridge (Virginia Golf Course) The Bus will leave Ugstad Circle at 7:30 A.M. We will arrive at the Virginia Golf Course shortly before 9:00. We will set up camp and walk the course, etc. This will be our first time running at the Virginia Golf Course for all of our athletes. Mr. Knight and I were last there about 15 years ago and we are going back to see much of our newly aligned Section 7AA competition. Start Times: 10:00 A.M. Girls Middle School 3200M, 10:30 A.M. Boys Middle School 3200M, 10:50 A.M. Girls Varsity/ JV 5000M, 11:30 A.M. Boys Varsity JV 5000M. Ribbons to top 15 in Middle school and Medals to top 10 in Varsity. We will be stopping and grabbing something to eat in Virginia following the meet. There are places like Target, Aldi’s, McDonalds, Arby’s, and Holiday Gas Station. We will be going through Twig and Pike Lake Super One, if you want to pick up your athlete there. We will be back at school around 1:30-1:45 P.M.

Thursday: Practice: 3-4:30 P.M. Workout: 35-70 minutes Long Easy Run

Friday: Practice 8 A.M.-10:00 A.M. Circuit Training at Egerdahl. 3-5 loops doing all sorts of core and leg strengthening while you run. Flap-Jack Friday at the Harnell's.

Saturday: On your own: Tempo Run; Easy 10-15 minutes, followed by 5 minutes of race pace, followed by an Easy 10-15 cool down.

Sunday: OFF

NO Organized Practice on Labor Day, either...... “Fartlek” Run: Change paces during your 30-50 Minutes of running throw in some surges at mailboxes or telephone poles as you’re running your minutes.

Thanks, Lowell Harnell 218-390-1212

2023 Chub Lake Results

Girls Middle School 1800M

2 Berit Johnson 8:06

9 Brielle Rotenberger 9:50

Boys Middle School 1800M

1 Kellen Loberg 6:32

3 Scotty Reyelts 6:45

5 Hans Bettendorf 7:11

9 Daggan Ohrt 7:31

12 Axel Ohrt 7:48

14 Logan Ruotsalainen 7:50

19 Nolan Friess 8:06

20 Isaac Pocrnich 8:12

24 Lane Petersen 8:24

27 Lars Bettendorf 9:31

31 Noah Harnell 13:31

Girls JV 3400M

16 Audrey Orman 22:30

Boys JV 3400M

7 Toby Schunk 13:46

8 Isaiah Wozniak 14:13

11 Gavin Aho 14:59

12 Ethan Golden 15:46

21 Oscar Ziells 18:05

26 Trevor Anderson 18:52

27 Zev Lalonde 19:18

29 Tony Francisco 22:39

Girls Varsity 5000M

1 Lizzy Harnell 19:50

3 Paisley Kleiman 21:19

4 Carlie Blevins 21:56

8 Rachel Bettendorf 22:32

9 Nessa Friess 22:34

10 Paige Evans 22:42

11 Della Bettendorf 22:48

18 Julia Knight 24:18

28 Isabella McPhee 25:48

Ellie Berg 29:05

Boys Varsity 5000M

4 Elijah Wozniak 18:39

9 Ian Dobosenski 19:21

14 Cameron Pease 19:46

23 Aiden Gallagher 20:52

25 Noah Deluca 21:14

28 Aden Thorn 21:18

36 Alex Johnson 22:04

42 Ben Johnson 22:51

43 Jacob Barnstorf 22:56

58 Gabe Bachke 25:59