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

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.

STAY TUNED!

Vote for Julia!!!!

 Hey Team! Our very own Julia David Smith has been nominated for MileSplit’s Best 4-Year Girls Career Award. Voting ends Dec 26th! It takes 2 seconds.

Scroll to the bottom of the page: https://www.milesplit.com/articles/290857/which-female-had-the-best-4-year-career-log-your-vote

We hope everyone is having a happy and safe winter break and new year!

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

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