All posts by gwenr1956

XC will not start on February 1st, 2021

The Kingco League voted today to delay the start of all Fall sports. WIAA announced last week that these sports would begin on February 1st. Discussions are taking place this week with school districts to determine the best time to start. Leagues were given permission to determine the best scenario for their covid situation.

As soon as I hear what the plan is going forward, I will post the information on this website.

STAY TUNED!

Winter Training Guide

This is a 15 week plan with a proposed start date of the first week in December. If you start later, you can adjust accordingly. Week 16 is scheduled to be the first week of xc season on March 15th.

Week 1-3; Mileage total= 6-30 miles; Core 2-3 x week

Week 4-6; Mileage total= 10-35 miles; Core 3 x week; Circuits x 1; Strides 2-3 x week

Week 7-9; Mileage total=15-40; Core 3 x week; Circuits x 2; Strides 3 x week; Hills or Fartlek 1 x week

Week 10-12; Mileage total 20-45; Core 3-4 x week; Circuits x 2; Strides 3-4 x week; Tempo 1 x week; Hills or Fartlek 1 x week

Week 13-15; Mileage total 25-50; Core 3-5 x week; Strides 4 x week; Tempo 1 x week; Hills or Fartlek 1 x week

Definitions of above training terms

Core Any strengthening for abs, back and hips. This includes things like “dirty dozen”, Superman’s, clamshells, etc.

Circuits General strengthening work using body weight. Squats, lunges, pushups, tricep dips are examples. Do for 10-30 seconds each.

Strides These are done after your run and can be in length from 100-200 meters at a pace of 800-1600 race effort. Do 3-6 strides. All are done using good form.

Hills Find hills of varying length from 50-200 m. These can be done after a good warmup of 1-2 miles with a 1-2 mile cool down. Do enough to get tired but without exhaustion at a 5k race pace effort. Remember to use your arms!

Fartlek This is done during a training run where for a 10-20 minute segment you run at 2mile-5k race pace with alternating normal run pace. Example would be 30 seconds race pace followed by 30 seconds normal run pace. Gradually increase the length of each alternating paces and gradually increase the total length of the fartlek time week by week.

Tempo Runs The total amount of time you run at tempo pace is based on your total weekly mileage. The longest tempo run is 10% of your weekly mileage. Example if you run 30 miles per week your longest tempo run is 3 miles. When you do tempo runs, warm up 1-2 miles and cool down 1-2 miles. The tempo effort is “comfortably hard” where you can say a few words but would not want to have a conversation as you would during a regular training run. The pace is roughly 40-50 seconds per mile slower than 5k race pace. Ideally you do this run on a flat surface like a bike path. You should feel pretty good after a tempo run, not as tired as you would after a race and the following day you feel fine. If not, you probably ran too hard.

Have fun and enjoy the process!

Winter Training Reminders

Take a break if you have been training hard for 4-6 months straight

If you have not run in over a month gradually build up your mileage

If you are sick, do not run

If you are injured not run

Vary your runs in terms of distance, hills and pace

Be consistent in your training

Each week run 3-6 days per week depending on your fitness

You can do core exercises 2-5 times per week (Very Important)

Do circuit training for general strength work

Have fun

Winter training 2020/21

The school district will allow us to post a winter training plan for cross country beginning on Wednesday, December 2nd. If the winter conditioning period starts tomorrow and there are no “pauses”, I will post a suggested plan for you to follow if you so desire. There are a few sports who have chosen to be in person for conditioning but we are not going to do that. Your coaching staff felt it would be better for you to have the option of running on trails, parks and traditional running routes as opposed to meeting at assigned times on the track following the guidelines of 5 person pods, mask wearing at all times, screening, etc. During the winter conditioning period we are not allowed to coach or educate so our role would be to supervise only with the above mentioned restrictions. This decision was made in the best interest of everyone involved.

As we have always done in the past, the summer and winter training periods are athlete run. Older athletes get the word out to younger athletes so I am confident that will happen again this winter. One thing you will notice that is different this year (besides the obvious) is that the track will not be open to you. Teams who are meeting in person will have exclusive use of the tracks and fields at IHS and IMS. Please respect their use of the facility as there are restrictions on the number of athletes allowed at any one time.

The training plan that will be posted is meant to help you gain a level of fitness to carry into the xc season which is currently scheduled to begin on March 15th. This season start date has been moved once already. There are no guarantees but I am hopeful that we are on target to begin on that date. You are free to work with outside clubs/coaches if you desire to do so. The winter training plan is optional and meant as a guideline for you to use.

Stay tuned and I will try to post something tomorrow if all goes well!

Stay healthy, positive and do your homework.

We miss you and look forward to seeing you once the season starts.

Cross Country Season Postponed

Many of you have heard that we will NOT have cross country starting in September. The Kingco Conference decided to move our season to the WIAA Season 3 which will begin somewhere near the beginning of March and last for two months followed immediately by a two month track and field season. King County is required to be in Phase 3 for cross county to take place. Stay tuned for more information as we get it from our school district. I will update you as soon as it is available.
Please stay active and healthy!

Summer Athletic Update June 2020

We hope this finds everyone healthy as the school year has ended and the weather begins to remind us that summer is here!

At this time we are not allowed to post a Summer Training Plan but we will share with you information that has come from Mr. Ande, IHS Athletic Director. What we know now is as follows:

All school facilities are closed to all community groups. There will not be organized athletics until we are out of Phase 2.

What can athletes do?

Access any community sports that resume.

Participate in any number of workouts available on-line or through any streaming services their family uses or likes.

Focus on conditioning.

Get outdoors. Fresh air and sunshine can lift spirits as much as physical exertion.

Cross train to help with injury prevention.

What can coaches do?

Rest and prepare for an unusual fall!

Your coaching staff understands how difficult it is to do things in a manner we are not accustomed to. We missed seeing all of you during the spring but we are hopeful that we will be able to see you sometime in the near future. We think about you often and wish the seniors had been able to complete their year in person. As the seniors move on to the next chapter of their lives know that you will be missed and we hope you come back to see us when Covid19 allows!

The WIAA, the school district and all the coaches are planning multiple scenarios. We all hope that we will have sports this fall. Stay positive, keep healthy and remember all of the good things we still have during this time.

WE MISS YOU! We will update you as soon as we have more information.

Awards Night!

This is a reminder for the Awards Night at 7pm on Tuesday, November 5th (tomorrow!).
Join us in the Theater at 7pm followed by Munch and Mingle in the Commons.
Bring your uniform-washed and dried in a bag with your name on the bag. For those of you competing at the state meet, you can turn yours in next week.
The bookkeeper will have fines for those of you who do not turn in the uniform tomorrow night. Please take those to her on Friday and she will remove the fine once turned in.
We look forward to seeing all of you tomorrow night!

4A Kingco Championships

Saturday, November 2nd at Lake Sammamish State Park
Come and support our varsity teams this Saturday. The sun will be shining!
Race Schedule
1:15 Girls 4A Julia David-Smith, Darwin Hanson, Julia Ryan, Anna Jensen, Swathi Padmanabhan, Berry Chen, Tiffany Wung, Elin Nybonn and Vernika Jain
2:45 Boys 4A Liam Heninger, Jasper Fuhs, Alec Barran, Jerry Imai-Takemura, Torin Carmichael, Sam Rosenkranz, Conner Tobey, Jonathan Liu, Spencer Haas
See you Saturday!

Sub Varsity Invitational-October 26, 2019

Lake Sammamish State Park-Frosh/Soph Boys arrive by 8:15, Frosh/Soph Girls arrive by 9:00. Everyone else please arrive by 9:30 to pick up clips and cheer on teammates.

All athletes on the team who have not qualified for the Kingco Varsity Meet on November 2nd and are eligible to compete, will be entered into this meet. There will NOT be any bus transportation to/from the State Park.

Boys NOT competing in this meet are Liam Heninger, Jasper Fuhs, Alec Barran, Jerry Imai-Takemura, Torin Carmichael, Sam Rosenkranz and Conner Tobey.

Girls NOT competing are Julia David-Smith, Darwin Hanson, Julia Ryan, Anna Jensen, Swathi Padmanabhan, Tiffany Wung and Berry Chen.

These athletes are entered in the meet on November 2nd.

Sub Varsity Top 7 Boys: Jonathan Liu, Spencer Haas, Alex Takeuchi, Josh Geisser, Nic Chin, Brendan Wiederien and Josh Delgadillo.

Sub Varsity Top 7 Girls: Elin Nybonn, Aja Jensen, Vernika Jain, JuJu Hirao, Claire Putnam, Greta Cavotta, Sophia Mularoni

Race Schedule:

  • 9:30 AM Frosh/Soph Boys (remaining frosh/soph)
  • 10:15 AM Frosh/Soph Girls (remaining frosh/soph)
  • 11:00 AM Junior/Senior Boys (remaining jr/sr)
  • 11:45 AM Junior/Senior Girls (remaining jr/sr)
  • 12:30 PM Sub Varsity Boys Top 7
  • 1:00 PM Sub Varsity Girls Top 7

We will be using the clips like we did for the Mt. Si meet. Pick up your clip as soon as you arrive, sign up online and wear it on your singlet. If you do not get your clip and register it, you will not get a result.

Cross Country Team Awards Night

Please join the coaching staff in celebrating this year's cross country team during Awards Night at 7PM on Tuesday, November 5th.

Munch and Mingle to follow in the Commons...stay tuned!