X-C

July Training Schedule – Veterans/Varsity: Varsity – July

 

July Training Schedule – Beginners: Beginners – July

 

Sehome XC Schedule – July 15th – 21st:

 

Monday – 9am Lake Padden – Drills plus 40-60+ minutes. East Entrance, meet by playground. Those that ran Ragnar – make it a real easy day.

 

Tuesday – 3:30pm at Sehome.  Meet at the Vet (corner of Old Fairhaven & 24th, please do not park in the vet’s parking lot). Tempo work. Time varies by group.  Goal is to add 5 minutes to the last time we did this.  Ragnar Runners please keep this easy, maybe run down a group or two – keep it to an easy upbeat run.  Will send update on time for the weight room if it will be available.

 

Wednesday – 9am Lake Padden – Drills plus 40-60+ minutes. East Entrance, meet by playground.

 

Thursday – 3:30pm at Sehome – meet in parking lot by baseball field.  Warm-up around WWU and then run hill repeats on the arboretum hill.  Try to add 2 to the last time you did hills or ran foul poles. Easy on the jog back to the start.  Not too fast – should be mile pace.  Will email out details of weight room if available.

 

Friday – 9am Lake Padden – Drills plus 40-60+ minutes. East Entrance, meet by playground.

 

Saturday 9am – Long Run from the Vet  (corner of Old Fairhaven & 24th, please do not park in the vet’s parking lot).

 

Sunday – Recovery day for most or easy 30-40 minutes.

 

Sehome XC Schedule – July 8th – 14th:

Below is the schedule for Sehome XC this week.  We have 30 kids out of town at the White Pass Camp this week, so the runs may be a little light on runners. Veterans – please try to show up if you are in town so that you can help lead runs.

Monday, Wednesday, and Friday – 9am at Lake Padden – East Entrance, meet by playground.

 

Saturday – 10am (going an hour later as White Pass kids may want a little extra sleep after getting back) from the Vet – corner of Old Fairhaven and 24th.

 

Tuesday and Thursday – run on your own.  Veterans simulate tempo on one day and hill repeats or foul poles on the other.

 

Sehome XC Schedule – July 1st – 7th:

 

Monday – 9am Lake Padden – Drills plus 40-60+ minutes. East Entrance, meet by playground.

 

Tuesday – 3:30pm at Sehome.  Meet at the Vet (corner of Old Fairhaven & 24th, please do not park in the vet’s parking lot). Tempo work. Time varies by group.  Those that want to lift and work on core, can jog up after to Sehome for weights at 5pm in the Sehome weight room – park on gym side (off Ferry Street).

 

Wednesday9am Lake Padden – Drills plus 40-60+ minutes. East Entrance, meet by playground.

 

Thursday – 9am at Sehome – meet in parking lot by baseball field.  Warm-up around WWU and then run “foul poles” on the baseball field – number varies by group.  Foul Poles are strides on the warning track of the baseball field from foul pole to foul pole (approximately 180 meters), with full recovery in between. Start at around you mile pace for your first one, get gradually quicker, but never all out. Finish with last one around your 800m pace.  Focus on form.

 

Friday – 9am Lake Padden – Drills plus 40-60+ minutes. East Entrance, meet by playground.

 

Saturday9am – Long Run from the Vet  (corner of Old Fairhaven & 24th, please do not park in the vet’s parking lot).

 

Sunday – Recovery day for many.  Large portion of team traveling to the White pass X-C Camp where the afternoon run is a 20-50 minute run depending on group.
This schedule can also be found here: https://kevinryanshs.wordpress.com/x-c/

 

I will post the month of July training calendars to this web page  – hopefully by tomorrow. These schedules give runners an idea of what to try to get in if they are out of town or unable to attend any of our runs.

 

Week of June 24th – June 30th
XC Camp – We will not have runs at the lake this week, as we are putting on our Mariner XC Camp at Sehome.  We encourage everyone to attend.  I have attached a brochure.  You can show up with this form and payment the morning of the first day of camp, or you can register online via the Parks and Recreation. The link is here: https://apm.activecommunities.com/bellingham/Activity_Search/mariner-cross-country-running-camp-gr-5-12/4783
If you or someone you know currently doesn’t have the budget to pay for the camp, we still would love to have you there.  Complete the registration form, sign the waiver, and bring it to the camp day one. This will be kept private.
Saturday – 9:00am: Long Run from the Vet (corner of Old Fairhaven and 24th Street). Need to be cleared to participate in this run.

 

Veteran Training Schedule: Varsity – June

New Runner Training Schedule: JV-Beginner – June

 

 

NWC Championships 2018

Course Map: NWC Championships Map-Updated 2018-10-12

Will be the same course as last year – WE NO LONGER CROSS THE ROAD.

Course Description:

Start: Runners start in the Discus/Hammer area and make three clockwise loops inside stadium. After running between long jump pits and shot put area at end of third loop, runners will veer left and exit the stadium out the back corner gate (behind where they started). After exiting the stadium, runners turn right and exit the cul-de-sac via the trail (watch out for the bollard!).

Outer Loop: Runners take the trail down to the middle softball field where they run across the small rolling grass hills and then (note difference from 2016 and earlier) MAKE A U-TURN AND HEAD DOWN HILL KEEPING THE SOFTBALL FIELD ON THEIR RIGHT SIDE. AS RUNNERS NEAR THE BOTTOM OF THE HILL THEY VEER RIGHT AND MAKE A NEAR U-TURN AROUND THE SOFTBALL HALL OF FAME AND PICNIC TABLES. Runners then follow the trail. At top of hill runners turn left and a few hundred meters later turn left through the small dip to come out behind the ice arena. Run across parking lot and back into stadium.

Middle Indie Loop: Runners enter the stadium and TURN RIGHT and reverse the interior loop they did at the start, this time running counter clockwise. Runners exit the stadium turn right and:

REPEAT OUTER LOOP

Finish: Runners enter the stadium and GO STRAIGHT and repeat the clockwise loop from the start. As runners round the the track past the scoreboard the will continue on the track (DO NOT EXIT PAST THE LONG JUMP PITS) and finish in front of the Visitor Stands.

 

Sehome Invite 2018

Course Map: SehomeInviteMap