Thank you all for a great year. We are thrilled that we could get a season in! Results from the Hazen meets and a final picture are included. Coach Brookshire and Coach Bean
Hello Eagle Family,
Hazen Meet is THURSDAY June 10th @ 3:30.
Location: Renton Stadium- 405 Logan Ave N, Renton, WA 98057
Athletes- please be there at 2:30 to check-in and do attestations with your coach.
You will be excused from class at 2 pm to allow for travel time. We are working with Hazen to ensure the meet is run efficiently, but we expect competition to last close to 4 hours, so come prepared with snacks and plenty of water.
Our seating spot at the meet will be in the stands closest to the 100m start line. Check your events on athletic.net to make sure you are registered correctly.
Pole Vaulters- You will compete at Issaquah High School on WEDNESDAY, June 9th. Please arrive at the regular practice time of 3:45.
On Thursday, bring a change of clothes to be prepared to turn in your uniform to Coach Brookshire AT THE MEET. Fines will be turned in on Friday for those not turned in. If you are not competing in the meet, please turn in your uniform before Wednesday to Coach Brookshire.
PARENTS- If you wish to be a spectator for Thursday’s Meet you must register for a ticket THE DAY OF THE EVENT. Only those with a ticket QR code on their phone will be allowed in.
On Thursday, please go to: https://hazenhighlanders.org/ to sign up for a FREE ticket.
Instructions from Hazen HS:
They will see “tickets” at the top, then they set up an acct. with an email and password. This is necessary as they need an email address to send the QR code to. They select the event and proceed. It will say “Buy” tickets, but there is no charge. Once they complete the whole process, they will have a QR code for each ticket. This can only be done AFTER 5 am on Thursday the 10th.
END OF SEASON CELEBRATION:
Our Booster parents asked that we share these details-
Monday June 14th at Lake Sammamish State Park at the picnic tables near the playground and restroom building.
4:30 for ice cream social
5:30 Time for Seniors to speak
*Discovery Pass needed to park
Please let us know if you have any questions.
Coach Brookshire & Coach Bean
Wonderful job by everybody yesterday, thank you to our volunteers who helped us host our first meet of 2021!
You can view the results here:
Here is a link to this year online spirit wear store. Due to the shortened season the store will only be open for a few days so don’t delay!
Have a nice day!
Hello all, Great to see so many of you at our Zoom Meeting this past Friday. Here is the link to the presentation. I added some additional info from the questions and links to WIAA rules. IHS XC Information Meeting Slides - Click Here Information on equipment discounts available at Plateau Runner - Click Here Practices - athletes and coaches only, wear a mask, bring own water bottle, staggered arrival for check ins referenced below, best place to pick up/drop off will be the parking lot at the bottom of tennis courts near the front entrance of school. Please follow social distancing protocols at all times while checking in (6 ft. apart, masks on) Next Week: March 1 - meet in stands of IHS stadium (Frosh/Soph arrive at 3:45p, Junior/Seniors arrive at 3:5p5) with mask on. Enter South side (behind school NOT BY TICKET BOOTH) March 2 - meet in stands of IHS stadium (Frosh/Soph arrive at 3:45, Junior/Seniors arrive at 3:55) with mask on March 3 - 5 meet at IHS "Upper" Softball fields (behind middle school, up the hill, next to tennis courts) March 6 - 1st race day at IHS, meeting point, start and finish will be on the upper softball fields. Only coaches and athletes will be in inside the fence of the softball fields. The 2 mile course will be run as two loops on the trails behind the high school. (Each loop is one mile) Tentative Race Times: 11:00 am Girls 1 (top 15) 11:30 pm Boys 1 (top 15) Noon Girls 2 (all other girls) 12:30 pm Boys 2 (all other boys) Thank you for the support and patience as we are working hard to ensure a great XC season! ~Coach Liza Other information: COVID 19 Health Screening for In-Person School - (please stay home if you have any of these symptoms) WIAA Return to Play Guidelines
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.
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!
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
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.