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

Awards Night!

This is a reminder for the Awards Night at 7pm on Tuesday, November 5th (tomorrow!).
Join us in the Theater at 7pm followed by Munch and Mingle in the Commons.
Bring your uniform-washed and dried in a bag with your name on the bag. For those of you competing at the state meet, you can turn yours in next week.
The bookkeeper will have fines for those of you who do not turn in the uniform tomorrow night. Please take those to her on Friday and she will remove the fine once turned in.
We look forward to seeing all of you tomorrow night!

4A Kingco Championships

Saturday, November 2nd at Lake Sammamish State Park
Come and support our varsity teams this Saturday. The sun will be shining!
Race Schedule
1:15 Girls 4A Julia David-Smith, Darwin Hanson, Julia Ryan, Anna Jensen, Swathi Padmanabhan, Berry Chen, Tiffany Wung, Elin Nybonn and Vernika Jain
2:45 Boys 4A Liam Heninger, Jasper Fuhs, Alec Barran, Jerry Imai-Takemura, Torin Carmichael, Sam Rosenkranz, Conner Tobey, Jonathan Liu, Spencer Haas
See you Saturday!

Cross Country Team Awards Night

Please join the coaching staff in celebrating this year's cross country team during Awards Night at 7PM on Tuesday, November 5th.

Munch and Mingle to follow in the Commons...stay tuned!

Issaquah, Redmond @ Inglemoor -Tuesday, October 15th, 2019-St. Edward Park in Kenmore

Out of class at 1:45, Buses leave at 2:00, Return to IHS around 7PM

Discover Pass or $10 fee to park is required.

Race Schedule:

  • 4:00 Boys Varsity Heninger, Fuhs, Barran, Imai-Takemura, Carmichael, Rosenkranz, C Tobey, Jonathan Liu, Haas, Takeuchi, Geisser, Chin, Wiederien, Delgadillo, Saviello, Murphy, Violette, Tenace, Jordan, Huard, Mularoni, Schmidt, Scheppat, Angell
  • 4:30 All Girls
  • 5:15 Boys JV All remaining boys

Athletes not racing until cleared: Lena Alexander, Claire Putnam, Sienna Tremblay, Nikolai Evans, Elvin Liu, Joey Reising, Marvin Sabas, Rykley Braun and Kyle Huard

Issaquah @ Mt Si Meet Recap (10/9/19)

On a crisp, sunny day at North Bend’s hottest frisbee golf course, we witnessed some strong Issy running! This “mini Kingco” meet featured us, Mt. Si, Bothell, Woodinville and North Creek. Twas a flat, fast, fun course, and it was great to see a bunch of you take advantage of it.

Highlights

JV Boys

Tied the win with Woodinville!

  • Issaquah: 35 (Scoring 5: Angell 1, Konopka 4, Chollman 6, Heu-Weller 11, J Welsh 13)
  • Woodinville: 35
  • Bothell: 67
  • North Creek: 109
  • Mt. Si: 141
Scheppat showing off his ability to multi-task cheering and course marshalling for a tough pack of guys! (pc Lawrie)

Fun race for these guys with a solid individual win and lifetime PR for Trent Angell and 3 freshmen (Konopka, Chollman, Heu-Weller) contributing to the score! Wooohooo! Exciting improvements for these guys with more to come.

Angell in the zone (pc Lawrie)

Girls

Took the win!

  • Issaquah: 38 (Scoring 5: David Smith 1, Hanson 5, Ryan 6, Anna Jensen 8, Chen 19)
  • Mt. Si: 41
  • Woodinville: 50
  • Bothell: 112
packs… (pc Lawrie)

Individual win for David Smith with Hanson, Ryan & Anna Jensen finishing in the top 10 and Chen top 20!

…on packs (pc Lawrie)

V Boys

Finished 3rd

  • Mt Si: 30
  • Woodinville: 38
  • Issaquah: 65 (Scoring 5: Heninger 11, Fuhs 12, Imai-Takemura 13, Barran 14, Carmichael 15)
  • Bothell: 109
  • North Creek: 125
Looks like Mt Si doesn’t want to bring the phone :/ (pc Lawrie)

Had a strong pack of boys with Heninger, Fuhs, Imai-Takemura, Barran, Carmichael and Rosenkranz all in the top 20!

Overall, great performances today and execution of race plans. You guys did super well pushing and feeding off of each other in your packs. Way to run hard and support each other! Little reminder for you all – as it gets chillier (~60-deg and below), it is important that you bring and WEAR warm clothes, before your race. You will perform and feel much better in your race when your muscles are warm and happy even if you think you “feel fine” wearing shorts pre-race in 56-degree weather.

And THANKS to you fans who bundle up and support, regardless of the conditions outside ❤

Jax Saviello says, “woofwoof!!!” (Roughly translates to: “Eagles rule!!!”)

Curtis Invite Recap (10/5/19)

WHAT A DAY TO BE AN EAGLE

Well that was fun! Whilst appreciating the scenic views from the majestic Chambers Bay, the Issy crew took advantage of the all around ideal conditions and had a stellar day.

Start of JV boys race feat. a view (pc Lawrie)

Highlights

Girls poised on the podium (pc Lawrie)

Major highlights in every single race. Some exceptional finishes and practically everyone PRed! WOO HOO!

Boys Varsity

5th (out of 45 teams) with a 29-second spread between the scoring 5 (Heninger, Barran, Fuhs, Imai-Takemura, Carmicheal). That is nuts! These guys have some SERIOUS depth.

Varsity boys

Liam Heninger went sub 16 (15:53.7)! As a freshman! He can’t be stopped!

Girls Varsity

2nd (out of 31 teams)!! SO AWESOME ladies!!!! (Scoring 5: David Smith, Ryan, Hanson, Anna Jensen, Padmanabhan)

First varsity race (pc Lawrie)
Second varsity race (PC Lawrie)

Julia David Smith took the win and went sub-17 (16:45)! Wowee!

Boys JV

2nd with a 23-second spread between the scoring 5 (Haas, Murphy, Takeuchi, Geisser, Wiederien)!!

JV boys (pc Lawrie)

Girls JV

3rd with an 8-second spread between the scoring 5 (Patterson, Roberts, Putnam, Wood, Greta Cavotta)! Craziness! These gals truly finished as a unit.

JV girls (pc Lawrie)

Boys JV Open

2nd with a 37-second spread between the scoring 5 (Tenace, Chin, Violette, Jordan, Huard)!

Issy squad somewhere mid-race (pc Lawrie)

Cody Tenace was 2nd with a 17:40, 1:43 faster than last week! Break-through much?

Tenace flying by Bellarmine at the finish (pc Lawrie)

All results

**Regarding the confusion over course distance: It was indeed closer to a 3 miles (for everyone; they did not alter the course for any of the races). However, xc courses are rarely, if ever, exactly 5k. The elements and conditions of every course varies too, so time is ultimately pretty arbitrary in xc. So please STOP freaking out about the numbers. They are just a rough estimate of where you’re at, and yes of course still get excited about PRs. Overall, the most important thing is that you are learning how to work together and compete, which is what prepares you for the post season when all that matters is place.

This is the best that these runners have looked all season. Everyone ran aggressively, was engaged and focused, confident, and when the pain kicked in, these kids didn’t back off – they embraced it and ran hard through the finish. On top of that, there was some serious pack synergy going on, meaning that this group is learning to run together and help each other out, which can lead to immense improvements for all! All of the coaches were very impressed and proud of what Issy did out there. Let’s keep it rolling into this week (regardless of if the wheel’s prophecy is that you survive the swim upstream or get eaten by a seagull 🙂 ).

Josh x2 and Wiederien packing it up! (pc Lawrie)

Word on the street is that you all are having fun together, so that’s cool. Absolutely loving the vibes out there. Keep it up!

pc Lawrie

And of course, THANKS to all the fans who made the trek over to cheer on your fierce eagles!

Nybonn fam (pc Lawrie)

PS: Thanks for cheering your coaches on in the community race 🙂 You guys made it fun!

006 - 2019 10 05 - Curtis Invitational.jpg
pc Lawrie
005 - 2019 10 05 - Curtis Invitational.jpg

Hole in the Wall Invitational-October 12, 2019

Lakewood HS  17023 11th Ave. NE (Marysville) Lakewood, 98223

The bus leaves IHS at 7 AM. We should return some time between 6 and 7 PM.

Race Schedule and Entries:

9:40 AM Frosh/Soph 2 Boys Jonathan Liu, Delgadillo, Murphy, Wiederien, Mularoni, Scheppat, Bendt, Fulford, Streams, Konopka, Chollman

12:20 JV Girls under 24:00 Chen, M Tremblay, Aja Jensen, Mularoni, Wood, Greta Cavotta, Patterson, Roberts, Putnam

1:30 JV Boys under 21:00 Haas, Geisser, Takeuchi, Saviello, Chin, Huard, Schmidt, Jordan, Violette, Tenace, Miller, Mascavage, Bussey, Angell

3:00 Varsity Girls under 22:30 David-Smith, Hanson, Ryan, Anna Jensen, Padmanabhan, Wung, Nybonn

3:30 Varsity Boys under 18:00 Heninger, Fuhs, Barran, Carmichael, Imai-Takemura, Rosenkranz, C Tobey

%d bloggers like this: