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Winter Conditioning Starts 12/6

Hello Track & Field Athletes and Families, 

It's almost that time for all the winter conditioning to start! We are so excited! If you are not participating in a winter sport I encourage you to come to track winter conditioning (see below). Just show up with a mask, running shoes, water, and rain gear. 

Winter Conditioning: 

Long Distance (3200m, 1600m, 800m)  Dec. 6th - Feb. 25th	M/W/F   3:30-5pm (4pm-5:30-Wed)       Meet on Track 

Sprinters/Jumpers/Hurdlers	               Dec. 6th– Feb. 25th	M/T/Th  4-5:30pm                                  Meet on Track

Throwers	                                               Now- Feb. 26th  Saturdays  11am-1pm 	     Meet inside IHS by main office

** Times and dates may change. There will NOT be winter conditioning when ISD does not have school (i.e., holiday breaks). If you are unsure which group to join, please email me. We will not be doing event-specific techniques, just conditioning.

Basic Information: 

•	Track & Field Season 2022- Feb. 28th-(First day of practice)-May 28th (State Meet).

•	Senior/Juniors- If you are interested in competing in Track & Field in college, please let me know ASAP.

•	Make sure all of your Finalforms forms are completed and submitted!!

Let me know if you have any questions. I am looking forward to a fantastic Track & Field season.

Go Eagles!

Coach Brookshire

2021 track & Field finale

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

Hazen Meet June 10th @ 3:30pm

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 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: 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.   


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 
5:00 Awards 

5:30 Time for Seniors to speak
*Discovery Pass needed to park 

Please let us know if you have any questions.

Thank you!

Coach Brookshire & Coach Bean

meet results vs mt si

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:

High school XC Kicks off Today March 1, 2021

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

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.


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!