Training 


 

SUMMER XC

New in 2019! EHS is starting a summer sports season. To participate in summer training for XC you must be signed up thru EHS athletic office (details on www.wolvesxc.com). Summer XC will be fun, team focused, and important to get ready for the fall season, with lots of great training runs and strength training with your teammates. In addition, we will be doing 2 optional community races. In Even if you cannot make ever Summer XC practice, you still need to sign up to participate.

Note: Summer XC is not required to do Fall XC. Summer XC runs from May 28th-July 31st. Aug 1st-Aug 24th are captain led workouts. 

Important Dates 

    • June 3rd - Summer XC starts meet @ EHS Matroom 2:50-4:15 (must be signed up thru EHS athletic Office). Come ready to run! Not required to join Fall XC. See “how to sign up” on wolvesxc.com, cost is $50 sports fee to the LWSD.
    • Jun 3rd 7th Practice Schedule:
      • Mon, Wed, Thur, Fri: 2:50-4:15 @ EHS Matroom
    • June 3rd – July 31st – Summer XC Season. Meeting 4-5 days/wk for running and strength training. Tu/Th/Sa team runs. M/W/F runs + strength. Schedule on wolvesxc.com
    • June 10-21st Practice Schedule:
      • Monday: EHS 2:50-4:00
      • Tuesday: Watershed Preserve Park in Redmond 3:15-4:45
      • Wed: EHS 2:50-4:00
      • Thur: Beaver Lake Park 3:15-4:45
      • Friday: EHS 2:50-4:00
    • June 5th – Summer Strength Training begins. Coach Dirk led strength training, must be signed up and paid to participate. See wolvesxc.com -> Strength Training to sign up.
    • June 8th – 9:00AM race start (be there by 8:00) Cougar Mt Trail Race 5K. Summer XC team is going to participate in this community race. Register here: https://ultrasignup.com/register.aspx?did=65378
    • June 21st – Final day to sign up for Summer XC
    • June 24-Aug 23rd – Start of “schools out” Summer XC schedule. Will be on wolvesxc.com
      • M/W/Fri - 10AM-11:30 @ EHS Matroom
      • Tuesday - 10AM-12:00 @ Redmond Town Center (Cold Stone)
      • Thursday - 10AM - 11:30 @ Watershed Park (Redmond)
    • July 13th – 9:00AM race start (be there by 8:00) Cougar Mt Trail Race 5K. Summer XC team is going to participate in this community race. Register here: https://ultrasignup.com/register.aspx?did=65378
    • Aug 1st - Summer XC officially ends, start of Captain led team runs. Same meeting times/locations as Summer XC. 
    • August 22nd - Final day to get cleared before 1st day of the season. See “how to sign up” on wolvesxc.com for sign-up requirements.  
    • August 26th - First Day of Fall XC Season! XC is a no-cut Sport.
      New Runner Practice 2:30-5:30 @ EHS Matroom.
      Returning Runners 3:30-5:30 @ EHS Matroom

Training Plan Details

Training Plan & Summer Training Log: you access the training plan & record your daily training results thru the “Train Heroic” app on your phone or computer. If you want a paper copy email Coach Troy. Must be signed up for Summer XC to train with the team. If cost is an issue please see Coach Troy. 

Summer Training plan can be accessed via the TrainHeroic app (download & sign up on your mobile device) or via www.trainheroic.com

There are three different summer training plans based off how many miles per week you are able to run. Training begins on May 28th and runs until the first day of XC on August 26th. Access code = ehsxc

Volume 1 (V1): runs up to 4 days per week and is good for athletes just getting into XC or coming off an injury. 
Volume 2 (V2): runs up to 5 days per week and is good for athletes with some XC or track experience. 

Volume 3 (V3): runs up to 6 days per week and is for athletes who have ran XC & Track in the past without injury issues. 



FALL XC

Here is a typical practice day (specific event groups may vary):

2:45              Meet with coach.
2:55-3:10     Warming-up
3:10-4:45      Workout (rarely do we ever go past 4:45)
4:45-5:00      Cool-down (5 min jogging, 10 min stretching)
5:00              Go home

 Monday Tuesday   Wednesday Thursday   Friday  Saturday
 Hard  Light  Hard/Meet  Light  Moderate  Hard

If you must miss a workout for an appointment or something, try not to miss a hard day, as you will fall behind the rest of the team. If possible, plan your appointments for after practice.  Note that we plan to be done most days before 5:00, but this can’t happen if you are not prompt about pre-warm up and warm-up.

PRACTICE REQUIREMENTS TO COMPETE

  • In order to compete in the first meet you need 10 practices, starting from the time you turn in your eligibility card. (In order for a student to be able to participate the first day of practice, they must have completed all the eligibility forms and have clearance from the main office.  Athletes will not be permitted to practice without proper clearance).
  • If you miss a practice you MUST notify a coach.  If you notify a coach before missing a practice, then verbal notification is acceptable.  If it is the day after, then you will need to bring a note (or email) by a parent, and this must be given to the coach the day after you were absent.  Attendance will be taken DAILY. (Practice starts at 2:45, unless otherwise noted by event coach)
  • If you have an unexcused absence from practice (no notification or note) you may not be allowed to participate in that week’s meet. This also applies to Invitationals, Kingco, Districts and State.
  • As a general guideline: Two days missed in one week means you will not be allowed to participate in the next meet. (NOTE: The T&F week runs from Friday to Thursday). 
  • If you have three (3) unexcused missed practices, then you will have removed yourself from the team.
  • Be prepared for all practices and meets. Warm-ups (long-sleeve T-shirt, sweatshirt, running pants, etc) are REQUIRED for all practices and meets where there is even a slight chance of rain, or it is below 70 degrees, for at least the warm-up. Failure to do so may result in being sent home that day, which counts as an absence.
  • Occasionally some practices will be offsite from EHS. Event coaches will communicate those practice locations and dates.  Therefore, we need to drive from Eastlake to the practice.  This has been an awesome privilege, as running around Eastlake gets very monotonous and the roads/sidewalks are harder on the body than trails resulting in more injury. 

Eastlake High School
400 228th Ave NE, Sammamish, WA 98074

Contact Coach Troy: ehsxc.coach@gmail.com 

XC Meet Results

TF Meet Results

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