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.
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!
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.
It truly takes a village to host a track meet. To ALL of the parents and family members who have taken the time to come out to support us during our home meets, we would like to extend our sincerest gratitude. Your willingness to commit springtime afternoons to measuring, raking, running results and transporting equipment , often under less-than-ideal conditions, is foundational to our program. These events couldn’t happen without you.
We would like to individually acknowledge a handful of super senior parents who we will be saying goodbye to, as their student athletes are seniors. Your presence at our future meets will be missed:
The Martinez Family
The Eskenazi Family
If you noticed a parent we unintentionally missed, please reach out and we will add the name to our blog.
The IHS Track and Field Coaching Staff
Just a reminder to keep a friendly social distance and follow public health and governor guidelines. Your individually fitness decisions should be carried out individually 🙂
This year our month will be March.
Due to the taking extra health steps there will no longer be food and the team does not need to come in all at one time. There will still be discounts and the chance to be professionally fitted for shoes, spikes, and apparel. The team will receive a still receive a 15% discount on all items and a 50% discount on all sale rack items. Drop-in any time from now until March 31, to find their great selection of running shoes and specialized spikes!