West Linn Cross Country
We have a busy week ahead of us! This week is a high volume week which means we are putting in some miles! Last week's formula of doing some tempo work on the track worked so well to get you ready for Wednesday, that I decided to stick with the same principle this week, but this time we're going to add an additional couple of minutes to each rep and increase the rest just a bit as well. A reminder to the boys: BRING YOUR UNIFORM SHORTS WITH YOU ON MONDAY SO THAT WE CAN TRADE YOU FOR THE NEW ONES! NO NEW SHORTS WITHOUT A TRADE-IN FOR YOUR OLD ONES!
On Wednesday, we have our league preview meet over at Tualatin HS. The day's schedule is outlined below. The release from class and bus departure times may change but if they do, it won't be by much and I will let you know as soon as they send out the bus schedule for the week.
On Thursday we have our team pictures, so please wash that uniform immediately after the meet and bring it for the picture part of the day.
We don't have a mid-week meet next week, but we do have an invitational on Saturday (9/29) down in Florence. I need to have our entries in by Monday afternoon, so please let me know if you cannot make it. I don't want to enter a ton of kids that can't go. It's a really fun trip and a beautiful venue.
Our goal is to have fun while improving our fitness as runners and racers. Cross country is a sport in which personal achievement is every bit as important as team achievement, and by improving yourself, you improve the team. Cross country will not only test your physical fitness, but your mental toughness as well. You will be pushed by your coaches, teammates, competitors, courses and conditions, and you will learn to persevere. The main purpose, however, is to enjoy the process of becoming a better athlete, teammate and sportsman.
During the summer, we'll be holding practices primarily at Mary S Young park at 5:30pm. We'll meet by the drinking fountain across the parking lot from the dog park. Expect to be done between 7pm and 7:30pm. Our long runs will take place at a variety of locations on Saturdays at 10am. Pay attention to your emails, this site , our mobile app and the Facebook page for details on where and when we're meeting each week. That information will be posted each Sunday for the coming week.
All practices during the week while school is in session will take place at the school. We will meet in the stadium stands at 3:30pm each day unless announced otherwise. Announcements regarding location of Saturday practices will be made in the weekly training plan that is posted and sent via email. Any last minute changes will posted here, on the team's Facebook page, the mobile app and emailed and announced at practice if possible.
Attendance is taken at practices and it is expected that you attend all practices during the cross country season. The training schedule that the coaches have developed is based on the idea that you will be there each day. Easy days ARE NOT optional days. They are there for good reason. The coaches do not put them on the schedule as a means of wasting your time. If you don't practice, you can't improve, and if you're not fit enough to take part in meets because you haven't come to practice, you won't be entered. The risk of injury is too high to allow an unfit athlete to race.
What to Bring to Practices:
Every day: proper attire, water bottle or sports drink
Mandatory: Proper running shoes - not cross trainers, Keds, Skechers, Vans etc.
Optional but suggested: hat, small towel, lip balm, sunscreen, energizing snack for afterward.