Cross Country

Welcome to Rails Cross Country!

This season will look more like a normal Cross Country Season!  This is my 27th season coaching the Rails CC team.  Last year,  the Rails boys and girls CC teams were very successful.  The boys were second in the Lake Superior Conference and 3rd  at Sections.  The girls were LSC Champions and finished third in the Section.  We graduated a large and talented CC class last year, however, we have many key people back, so we hope to build upon last year’s success!

Meets:.  We will have about one meet per week with anywhere from 10-30 teams participating.  The great thing about Cross Country is that everyone runs.  If you're fast, you get less playing time and if you're not as fast, you will earn more playing time.  There is no bench in this sport.  Click Here: 2022 Meet Schedule​​​​​​​

Communication: I will send out a weekly e-mail on Sunday prior to the upcoming week with meet and practice information.  Thus, I need parents e-mails addresses sent to me so I can form a list.  Mine is lharnell@proctor.k12.mn.us.   Call me or text me if you need a quick response.  218-390-1212 (Lowell Harnell's Cell).  I teach Construction at PHS and I teach off campus building a residential home off-campus.  (I do not have a school extension or school phone number.)

7th-12th Grade Registration:

​​​​​​​Railstrong Registration for your child

Registration & Forms

Practice Begins: Practice begins on Monday, August 15th at 8:30 at the main gym entrance (Door #5). We will practice 8:30-10-10:30 M-F for the first two weeks prior to school beginning. Then we will practice after school until about 5 P.M.  Varsity runners will be expected to be at practice every day, Monday-Friday.  It is important that athletes run 5-6 times per week to reach a peak performance at the end of the year.  "Running is like showing, if you don't do it every day, you'll stink."  

Water:  Athletes are responsible for their own water again this year.  They may put their bottles in my truck and I will park in a centrally located area. 

Locker Rooms:  During the summer, come ready to practice and go home sweaty.  As we get closer to school, we will issue you a locker in the locker room.  You will need a school issued lock at a cost of $5 and you keep that lock for your high school career.

Weather: If it is raining significantly or there are thunderstorms, we will not have practice that day.  Workouts will be relayed via e-mail, Remind Me, and Facebook and athletes should complete the workout  on their own later in the day.

Running Shoes: It is important to have a good pair of training shoes for practice.  Austin-Jarrow offers a 20 percent discount to CC runners.  Spikes are optional and we provide the ½” metal spikes for the shoes. (There are about 10 meets in a season).

Cost: $120 and a reduced fee for students who receive free and reduced lunch.

Physical Exam: A physical must be on file with the school and must be done every three years. This is usually done in 7th Grade and 10th Grade.

Other paperwork: There are other forms that will be needed to be completed to be eligible. They are available on the main Activities page. They include MSHSL, St. Luke's Waiver, Assumed Risk and that might be it.


Questions: E-mail me,  Lowell Harnell, at lharnell@proctor.k12.mn.us or 218-390-1212