Category Archives: xc

KingCo Class Race RESULTS

Had a great kick-off to the season yesterday @ the KingCo Class Races. Results are located on Athletic.net and here:

https://gc.trackscoreboard.com/meets/7/events

Was a fantastic team event to see where everyone will be starting their season in terms of fitness and Issaquah looked great accross all the fields. More at practice today, but wanted everyone to know where the results have posted.

2021 XC Season Kicks Off Today

IHS Cross Country Season 2021

Hello athletes and families of the Issaquah Cross Country Team,

We are very excited to officially start our season Monday, August 23rd.

Practices(Athletes must be all green in Final Forms to attend, no exceptions):
Mondays-Fridays 
	 Aug 23 - August 30th practice will start at 4:30 pm @ IHS upper softball fields
	 Starting August 31st practice will start at 3:45 pm to 5:45 pm at IHS upper softball fields
Saturdays - 9 am to 11 am (if no race is scheduled)

Attendance and race eligibility:
Attendance is very important for team culture, safely building fitness, and coaches'' planning. If an athlete misses more than 5 practices after school starts, they will need to meet with the head coach to determine next steps. If an athlete has 3 unexcused absences (does not notify coaches of absences), this could result in no longer being on the team. We would like athletes to email coaches directly about absences, questions, or concerns. 

Race eligibility:
Jamboree Class Race on September 2nd - need to attend 8 practices BEFORE this race day
League Meets starting on September 8th - need to attend 10 practices BEFORE race day

Races are Wednesdays and Saturdays. Athletes will take the bus from school (unless at Lk Sammamish Park) and may leave after the meet with an adult/family if they sign out with a coach.  Athletes should plan on staying for the entire meet to cheer on teammates. 

Here is our schedule:
https://issaquahxctrack.com/schedule/


Mandatory Athlete and Family Meeting:
August 26th, 6 pm at Issaquah High School
The athletic director, Mr. Ande will be giving students critical information about participating in athletics and Covid Protocols. The XC coaches will present afterwards and give overviews of the season and our expectations. 

If you cannot attend, you will need to email Mr. Ande to set up another time for the information to be eligible to compete. His contact is AndeL@issaquah.wednet.edu. Coach Liza will send out the presentation to all families after the meeting to review. 

Time Trial - 
We are having a 2 mile time trial on August 28th. Athletes need to be at the softball field at 9 am. We will be having a picnic hosted by the Booster club after the time trial. This is an important event for team building and for the coaches to get some data on where athletes currently are at and create workouts/paces/groupings that are the best fit for the athlete.

Athletes Contacts
If you have not filled out the Google Forms (from this summer), please fill this out ASAP. It is how we collect email addresses and hear from each athlete. 
https://docs.google.com/forms/d/e/1FAIpQLSfJI_VZTs6clbba9xcHL_wQvLRtX-26rZi3Z4o8UJ2nBTUK_Q/viewform?usp=sf_link
We have over 140 students signed up for our programs, which is exciting and a lot to manage at the same time. Athletes need to be on time, prepared, follow the workout plans, and communicate directly with coaches so that we can have a safe, fun, and successful season.  

Meet our coaches:
https://issaquahxctrack.com/xc-coaches/

Spike Night! Get running shoes or racing spikes on Sept 4th starting at 5:30 pm at Redmond Super Jock and Jill. Coach Mike is the manager of the store and athletes will get 15% discount, free spike bag,  and well as 50% off the sales rack. 
Plateau Runner also is offering a discount to Issaquah runners, just tell them you are on the team when you go in. 

JULIA DAVID-SMITH NAMED GATORADE WASHINGTON GIRLS CROSS COUNTRY PLAYER OF THE YEAR

In its 36th year of honoring the nation’s best high school athletes, The Gatorade Company today announced Julia David-Smith of Issaquah High School as its 2020-21 Gatorade Washington Girls Cross Country Player of the Year. David-Smith is the first Gatorade Washington Girls Cross Country Player of the Year to be chosen from Issaquah High School. The award, which recognizes not only outstanding athletic excellence, but also high standards of academic achievement and exemplary character demonstrated on and off the field, distinguishes David-Smith as Washington’s best high school girls cross country player

The press release announcing Julia as the 2-time winner can be found here: Gatorade Announces Washington’s Girls Cross Country Athlete of the Year!

A link to all the athletes honored this year can be found here

Congratulations Julia!!!

Regular Season Wrap!

End of Year Celebration - A huge thank you to Jane Yung (Rachel’s mom), Sandy Schmidt (Andrew’s mom), and Rohini Rao (Leila’s mom) for pulling off a wonderful way to celebrate our season after the race. Thank you to Lawrie Robertson for the amazing photos from the season.

https://lawrier.smugmug.com/IssaquahHighSchool/2021-Issaquah-Cross-Country

Thank you to Gwen Robertson for trusting us to continue your legacy, for your inspiration, your guidance and the many calls and texts when I had questions. This team’s spirit is a testament to you. 
Thank you to my rockstar assistant coaches, Katie Brookshire, Jackie Bykonen, and Paul Rickey, who helped me stay organized, made me laugh, and had great ideas for this season! There is no way we could have pulled this off without you. Thank you to the families for your trust, kind words, and amazing support. And finally, thank you to the athletes. Change is difficult, and a lot of change has impacted your lives. I appreciate working with all of you, your positivity, advocacy and ideas, and your team spirit. I hope you had fun!
Award: These are the awards that were announced at the celebration and we will get them to you when they arrive.
Team Captains: Julia David Smith, Aja Jensen, Alec Barran, Josh Geisser
Most Inspirational: Eliza Fuhs and Josh Delgadillo
Most Improved: Ty Lauritzen and Ellie Roberts
Varsity: Jane Harig, Giada Oliva, Brennen Rickey, Anna Jensen, Ben Konopka, Ty Lauritzen, Jonathan Liu, Ellie Roberts, Julia Ryan, Sarah Burke, Josh Delgadillo, Eliza Fuhs, Hunter Fulford, Darwin Hanson, Jerry Imai-Takemura, Hunter Scheppat, Emma Wijsman, Jula Wood, Alec Barran, Julia David Smith, Josh Geisser, Andrew Schmidt
JV: Ben Armstrong, Evan Barnes, Julianna Cullen, Rachel Dennie, Ignacio Garcia, Ethan Hanson, Ryan Lee, Eli Miller, Ilyaas Motiwalla, Zachary Prouty, Ciara Tubbs, Blake Budos, Evan Daar, Jillian Feldman, Marcus Heu-Weller, Vernika Jain, Ben LaFramboise, Claire Putnam, Ella Rosenkranz, Avni Doshi, Hayden Stowe, Tianyi (Steven) Wan, Cole Barnes, Greta Cavotta, Mathis Delombaerde, Lelia Peterson, Gavin Soleibe, Sienna Tramblay, Ashlyn Wang, Spencer Haas, Aja Jensen, Danielle Kohorn, Kathyrn McIntyre, Ethan Medeiros, Leila Rao, Sebastian Silva

What’s next? Well, keep running, doing drills, and doing core! We built an amazing base and those of you continuing on to track (I hope a lot of you!), keep up the work because it will pay off immensely. Talk to your captains if you want ideas on what to do the next 5 weeks. If you had some pains/injuries, take this time to rebuild and strengthen.  The virtual XC state meet results won’t be published until the end of April, so watch for those. Some athletes are running at a community sponsored “KingCo” race at Mt. Si on April 17th - best of luck to those runners. 

Seniors - It wasn’t the season you dreamed of, but I hope it was a season that brought you some joy. Alec, Julia DS, Josh G, Spencer, Aja, Rodger, Dani K, Dani M, Kathryn, Ethan M, Leila, Andrew, Cody, and Sebastian - thank you for showing up and being fantastic leaders for our team. I am confident you will all go on to amazing adventures and we look forward to hearing about them.


This isn’t goodbye, it’s just see you later,



Coach Liza

Race Recap: Issaquah @ Skyline

We did it! We pulled off a safe, fun, and fast season. I am immensely proud of the positive attitudes, perseverance, and dedication our athletes demonstrated these past 5 weeks. After our final race with Skyline, where both the boys and girls team won, we had a total of 37 PRs for our team. That means 55% of our team ran their fastest races ever this season, amazing. It was a privilege to be your coach this season. 


Skyline Race - a course with some rolling hills, pedestrian obstacles, and an uphill finish. Our teams ran tough and we saw some great hill technique and strong finishes. In the girls’ race, Julia David Smith was 4/4 on first place finishes this season. 
Darwin Hanson continued to drop time each race and was a strong 3rd place finish. 
Our freshman, Jane Harig, impressed us each week with her grit and finished 5th overall. 
Julia Ryan, Anna Jensen, Eliza Fuhs, and Julia Wood rounded out the rest of varsity with strong 6th, 8th. 9th and 10th place finishes. 
The boys’ race exhibited the top 5 working together to finish within 43 seconds of each other. Alec Barran 2nd, Jerry Imai-Takemura 3rd, Jonathan Liu 5th, Brennen Rickey 6th, and Josh Delgadillo 7th. 

Hunter Scheppat passed a Skyline runner on the HILL to finish in 9th for the team

Josh Geisser was close behind in 12th place. The ‘fun’ track workouts and teamwork once again paid off with an impressive race.  
  

Race Recap: Issaquah @ Hazen

Another 5K in the books for the Eagles. Both the Boys and Girls Team scored a perfect 15 points against Hazen HS this weekend. The teamwork and depth of our runners was highlighted once again. It was a dry, but hillier course and we had about 9 runners PR!

Alec Barran and Julia David Smith both lead the teams with victories. 

Runners – check out the photos Lawrie took for us. Pay attention to your arm swings and body positioning on the hills, as we will continue to talk about these techniques this week. https://lawrier.smugmug.com/IssaquahHighSchool/2021-Issaquah-Cross-Country/2021-03-27-Issaquah-at-Haz

This week – our final week! I’m really sad to see the season end so quickly, but immensely impressed and proud of how far our runners have come in such a short amount of time.

Coach Liza, Coach Katie, Coach Jackie, and Coach Paul 

Race Recap: Liberty @ Issaquah

Our first 5k of the season is complete! After the veteran runners requested to race at Lake Sammamish State Park, we made that magic happen in just a few short days. Huge shout out to all the volunteers that helped us pull it off and the booster club for the support.

Race Recap – It was a muddy day, but relatively rain free. We tried to keep the course on pavement and solid ground, but a few muddy corners claimed some runner wipeouts. Even in those conditions, we had a lot of PRs for the athletes and both the Girls and Boys teams claimed victories against Liberty HS. 

Results can be found here: https://www.athletic.net/CrossCountry/meet/190364/results

The IHS ladies took 6 of the top 7 spots, including an impressive win by Julia David Smith, 3rd place debut race by Darwin Hanson followed by Anna Jensen, Julia Ryan, Jane Harig, and Eliza Fuhs. To complete the trilogy of Julias on our team, Julia Wood placed 11th as our 7th runner.

The gentlemen also demonstrated their depth of the varsity squad. Alec Barran had a battle at the finish to move up to 2nd place. 4th through 8th place was Jonathan Liu, Jerry Imai-Takemura, Brennen Rickey, Josh Delgadillo, and Ben Konopka. Josh Geisser stepped up as our number 7 and took 10th place . 

Once again the team came together and supported each other. From the handmade hair-ties, team chants, cheering on each other, and even helping get all the cones, these athletes continue to embody the Eagle XC spirit and legacy.

More Photos from the meet can be found here: https://lawrier.smugmug.com/IssaquahHighSchool/2021-Issaquah-Cross-Country

Next Saturday – Race at Phillip Arnold Park (11 am boys, Noon girls) no spikes, racing flats or trainers only. See map for course. Be there an hour early for check in with your masks.

LAST DUEL MEET is with Skyline on 3/2 (Friday) after school at Klahanie Park. Tentative times are Boys at 3:30 and Girls at 4:30ish, but I will get those confirmed this week.

Only 2 weeks of practices left, the season is flying by!

Reach out if you have any questions,

Coach Liza

Race #2 Update: Liberty @ Issaquah @ Lk. Sammamish state park March 20

We have some exciting news about the race this weekend. We had some athletes request we investigate moving it to Lake Sammamish State Park. Well, we managed to pull that off today! It is a beloved place to race and better footing.  Please let me know immediately if your athlete is not racing. 
This weeks races will at Lake Sammamish State Park on March 20. Meet will be versus Liberty:

Boys Race 1@ 11:00 am,

Boys Race 2@11:30 am

Girls Race @12:00, noon
Athletes – check in with coaches at the UW tent by the main bathrooms 45 minutes before your race for temp checks/attestations/warm up instructions.

All boys will need to be ready to warm up and meet with coaches at 10:30am.

All girls will need to be ready to warm up and meet with coaches at 11:30am

NOTE: You will need a Discovery Pass to park there for the meet. 
Volunteers – we have some, but we need MORE to help ensure a safe race. Please email Coach Liza ASAP if you can help out.  Remember to wear masks at all time and follow all social distancing protocols!

Also, does anyone have flagging and/or rebar to help mark the course?
Friday Practice – to help us visualize and get familiar with the course, we will meet at 4 pm Friday for our workout @ Lake Sammamish State Park. If students drive, they need a DISCOVER PASS. If they are getting dropped off, please use the lot at the end of the entrance by the concessions/bathroom (NOT by the water sports rental lot).

Mt. Si @ Issaquah Race Recap

Race Recaps of 3/6/2021


First Race Success!


It’s been almost a year and half since we have raced, and yesterday we showed up with spirit, spunk, and speed for our dual meet against Mt. Si. 

We kicked off the day with Boys Race 1 and a very fast start. The top 5 IHS pack of Alec Barran, Jonathan Liu, Jerry Imai-Takemura, Brennen Rickey, and Josh Delgadillo pushed each other to a competitive finish. Mt. Si demonstrated strong top runners to win the meet, while our strength is the depth of the boys team with solid performances across the board. Freshman Brennen Rickey and Elijah Miller, debuted their high school careers in Race 1. 

Girls Race 1 followed with some team cheers and traditions at the starting line. Julia Ryan led our team with a 3rd place finish. Again, depth was a huge strength of our team with Jane Harig, Sarah Burke, Anna Jensen, and Kate Yahn coming in 5th – 8th. The girls just missed out on a victory, with Mt. Si beating us by only 2 points. Impressive freshman performance by Jane Harig running as our number 2 this weekend. 

Julia David Smith was invited to try and break a record at the Sunfair Race in Yakima, Wa. She won by over a minute and enjoyed racing, and didn’t quite break the record. Photos and more info here


Boys and Girls Race 2 highlighted the strength of some of our younger athletes. Sophomore Ty Lauritzen led the majority of the race with an impressive 40 second victory. Freshmen – Ignacio Garcia had a stellar kick to come in second and Ilyaas Motiwalla came in 4th. Three freshman girls swept their race, Rachel Dennie, Giada Oliva, and Clara Tubbs. 

Full results can be found here on athletic.net:

Photos by Lawrie can be found here:

https://lawrier.smugmug.com/IssaquahHighSchool/2021-Issaquah-Cross-Country

The most important performance of the weekend was the amazing team spirit. After cooling down, a lot of our team stayed (physically distanced of course) to cheer on runners. Also, the volunteers that helped us pull off a safe and successful first meet – THANK YOU! The welcoming and collaborative culture of this team is evident and we hope to continue to foster that tradition.

Here is to another fabulous week of XC,

Coach Liza, Coach Katie, Coach Jackie, Coach Paul, and Coach Ellie

Distance Winter Training + a Good Read

Training in the off season is the best way to crush it in-season! Coach endorsed and athlete tested with proven results! You have a few months to go before track season starts. The process to focus on now is consistent training so that you can build fitness and strength before the season starts. It can be a grind at times. We all have those days when it’s cold and miserable and the last thing you want to do is go outside and run. Chances are, you will not regret embracing the suck, layering up, and getting your pals together to go for a run in the beautiful Issaquah Alps. Future you will be thankful. Also, very very important to remember to listen to your bodies and know when to back off. Sometimes less is more. Now is not the time to push it. Reach out to your coaches if you have questions. Support each other and have fun with this! 🙂

Came across this excerpt, “The Price of Winning at All Costs” (from Believe Training Journal by Lauren Fleshman & Roisin McGettigan), that excellently sums up what we always talk about: the importance of process over outcome.

Both “Off Season Training” and “Good Reads” can be found on the left side bar of the blog. If you’d like to contribute any “Good Reads,” feel free to send them my way – ellieclaws@gmail.com