Lindbergh Cross Country

Saturday was our first meet of the season–the Tahoma Coed Relays.  For the first time in several years the weather was nice for this meet, and we didn't have to have our picnic in the rain.  The purpose of this meet is to have fun, to gain some experience racing in a low-key atmosphere, and to do a little team bonding.  We did keep everyone's times in the race, however, which was roughly 3,000 meters.  Click below for the times.

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This Saturday, Sept. 8th, is the Tahoma Coed Relays at Lake Wilderness State park.  At the end of the meet we will have a team/family potluck.  Everyone is invited.  Team members have all signed up to bring something.  Here is the schedule for the day:

Tahoma Coed Relays Saturday, September 8^th 

Meet Location:  Lake Wilderness State Park, Maple Valley

 Times in Bold are set times.  Everything else is an estimate. 

6:45     Arrive at Lindbergh

7:15     Arrive at Lake Wilderness

7:45     Begin Warm-up for people in the Open Race

8:15     First Leg of Relay begins warming up

8:30     Open Race Starts  (everyone who is not on a relay team runs in this race)

9:00     Relay Race starts  (all team members check in at the start)

10:30   Awards ceremony

11:00   Begin Potluck/picnic

1:00     Back at school

Relay Teams

Team #1  Matt, Anna, Nate, Michelle, Trevor

Team #2  Brian, Ivy, Stephen, Sarah, Craig

Team #3  Kevin, Whitney, Nate T., Rachel, Scott

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We have now completed our first two weeks of practice, and we are off to a great start.  On Friday we ran our team time trial on the Lindbergh course, but we only ran 4,000 meters (not the complete 5K course).  As you know, our course is hilly and slow.  Click below for the race results and splits:

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The start of the Cross Country season is only three weeks away.  Before people can practice with the team starting August 20th, they have to complete their ATHLETIC CLEARANCE.  Ms. Clark will be at school (in the attendance office) to clear people on the following days:  Aug. 9th and 10th, Aug. 13th – 17th between 8:00 and 2:00.

Here is what you need to do to get cleared:

1)  Get a physical.  If you got a physical at school in June then that will be good for this entire school year.  If not, you will need to get a physical from your doctor.  There will NOT be a school physical this August as there has been in the past.  You can also go to one of the walk-in medical clinics in the area (there is one by the Benson Fred Meyer).  At these clinics you don't need an appointment–you just walk-in and wait your turn–and they cost about $40.  You need to bring the school physical form with you when you get your physical–the doctor needs to sign it, along with your parents.  Joe Patti and Michelle Rice can help you get forms, or you can get them in the main office at school (there is a stack on the main counter).

2.  Buy an ASB Card–$30

3.  Pay your Sports Participation Fee–$75.  This fee has gone up since last year due to district budget cuts.  If you qualify for free or reduced lunch, then you don't have to pay the fee.  If money is a problem for you, let me know.  I will find a way to help you.

4.  Pay any fines that you have from last year.

 FIRST PRACTICE:  Monday, Aug. 20th at 2:30.  Meet under the skybridge.  Practice will be Monday – Friday from 2:30 – 4:30, and Saturday from 9:00 – 11:00.  For the people who have been running regularly during the summer, we will also do morning runs each day at 8:00 a.m.  (only come to the morning runs if I tell you to).

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Falcon Running Camp at Camp Casey on Whidbey Island just ended.  Everyone who went to camp had a great time, learned a lot, and put in quality miles.  I just added some pictures of the week (although some didn't load correctly–I'll try to fix that). 

Cross Country practice begins in just three weeks.  If you don't have a physical, then you need to get one now!  You will also need to go to school and do your athletic clearance.  Very soon I will post all of the clearance info. 

Keep on running!  Every mile you run now will benefit you greatly later in the season.

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Today nine runners and I are off to running camp on Whidbey Island.  We get back on Friday.  Next weekend I will post some pictures and hi-lites from camp.  Everyone who is not going to camp needs to keep running.  We are one month away from the start of cross country season.  If you don't already have a physical, now is the time to start making an appointment with your doctor.  When I get back from camp I will send everyone the clearance information. 

At the end of week #7 I have hit 247 miles for the summer, after running 42 miles for the week.  From here on every week needs to be between 40 and 50 miles in order to reach my goal of the the 500 mile club.  Trevor is also on schedule.  Matt dropped behind by a few miles, but he will certainly catch back up by the end of running camp.  At last report, James was also on track to hit 500.  He just returned from North Dakota yesterday–I'm looking forward to running with him at camp.  Anna is on track to surpass the 250 mile club.  Michelle just returned from a three-week family trip to Oregon and California. 

Have a great week.

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Week #6 is now over, which means that we have now reached the half-way mark of the summer training schedule.  This is the time of the summer that is the most crucial–and the most difficult–in terms of training.  The early excitement of summer has worn off.  The start of the new year seems like a long ways away.  Getting up in the morning to run is harder and harder because everyone is going to bed later and later.  This is the time to really dig in and run consistently, however.  If you can keep training these next few weeks, then you will be in good shape.  Once we hit August, the first cross country practice will only be a few weeks away, which will provide more motivation for you.  Believe me, those who are training now will have a HUGE advantage once the season starts. 

Next week is running camp, and several of our team members will be participating.  They are:  Matt, Trevor, Nate, Joe, James, James, CJ, Thanh, and Anna.  I will also be at camp all week.  Everyone else needs to just keep running. 

At the end of week #6 I have finally broken the 200 mile mark–205 miles to be exact.  This is 20 miles ahead of schedule for the 500 mile club.  So far I am staying healthy and feeling good.  I need to start working in more long runs–8 – 10 milers. 

 Last week on Wednesday was the hottest day of the summer so far–98 degrees.  Only a few people had the guts to show up and run on such a hot day.  Those who did were rewarded with ice cold water and popcicles.

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It has been great to run with so many people, and to see others running on their own.  Off season mileage is the key to success during the season.  Click below for inspiration and mileage updates.

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I am sure almost everyone has had a side ache or "sidestitch" at some point or another. They usually seem to occur when we're first starting to get into shape or maybe when we had a late lunch. According to the Doctors Book of Home Remedies for Men (I am sure Women's livers are in the same spot and this works for them too 🙂 : 

If you're like most people, when you run, you exhale as your right foot hits the ground.
This puts downward pressure on your liver (which lives on your right side), which then tugs at the diaphragm and creates a side stitch. The fix: Exhale as your left foot strikes the ground.

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