Username:
Password:
« October 2016 »
Sun Mon Tue Wed Thu Fri Sat
25
26
27
28
29
30
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
1
2
3
4
5

 

The Ellensburg School District is in the process of transitioning to a new website.  Please visit us at www.esd401.org  This website (ellensburg.ehs.schoolfusion.us) is no longer being updated.  Thank you for your patience during this transitional time.
THIS WEBSITE IS AN ARCHIVE OF OLD ELLENSBURG SCHOOL DISTRICT CONTENT. PLEASE VISIT ESD401.ORG FOR OUR NEW WEBSITE.
Cross Country
Instructor: Jeff Hashimoto   
Click Here for the New Cross Country Webpage.  
This page last updated August 15, 2016- all future updates on new page.
Team Announcements
Cross Country is just around the corner!
It is going to be a fantastic fall season. We have 85 runners who are returning or who have attended summer practice. We expect to welcome more to the Ellensburg Cross Country family in the near future. Here are a few logistical details to get you there.
1) First Practice August 22nd, 9AM-11AM at EHS Track. Athletes need a blue slip to attend. To get a blue slip you need to: 1) Complete online registration (link here) 2) Buy an ASB card (office open starting 8/15) and 3) Have an up to date physical.
2) Cle Elum Camp is August 23rd-25th. We will make it back in time for link leader training. Details on the Cle Elum Camp Handout
3) Cascade Crest 100 aid station August 27th (all day) for one suburban load of athletes. It is an all day commitment, but all community service hours for the year are taken care of.
4) The school district is transitioning to a new webpage- the old page is no longer there. For now, check the athletic.net page. This is the page that has all race results- athletes get familiar with it.
5) The team Calendar is a google calendar. You can view all meets and practices as a webpage or you can import it into your calendar program in ical (to import into your calendar program).
6) All Sports Parent meeting August 15th EHS Commons. After Mr. Kanyer speaks, we will have a cross country breakout session, where we will organize parent volunteers for the 2016.
7) Encourage your athlete to log his/her miles- we have the team goal of running to Rio. We are going to be close, so every athlete counts. Hiking miles count too, and 2 biking miles count as 1 running mile. Remember that athletes who come in with summer training are much less likely to become injured, and will have a much more enjoyable season. Captains are running conditioning sessions this week and next: Monday 9AM Manastash, Tuesday-Thursday-Friday 7PM Carey Lakes, and Wednesday 8AM Carey Lakes. All are welcome.
Summer Conditioning Schedule
Monday 8AM-9:30 AM Manastash
Tuesday 7PM-8PM Carey Lakes
Wednesday 8AM-9AM Carey Lakes
Thursday 7PM-8PM Carey Lakes
Friday 7PM-8PM Carey Lakes
Saturday 9AM Meet at EHS to carpool to trail run- see captains for updates.
Remember: "Manastash Monday, Wakeup Wednesday, others are evenings"
Summer 2016 Dates
June 6th: Spring Potluck and team meeting 5:30-7:00PM High School Commons. Come meet the team and get detailed information about summer activities. Families welcome. Please bring a dish to share and utensils.
June 25th-28th Fort Flagler Camp. A camp for runners of all abilities from beginner to advanced. Information will be handed out at the Spring Potluck and posted on the website. Registration will be on the website only. Cost is $75 and includes transportation, lodging, and food.
Summer Conditioning (all practices before August 22nd are optional) Come get in shape with friends old and new! Team meets daily for conditioning. Coaches are not always present. Times TBA.
July 6-11 Olympic Trials (Registration closed)
July 17th-22nd White Pass Week 2 (Registration closed)
July 23rd Ellensburg Sprint and Olympic Distance Triathlon Two distances offered Saturday (no event Sunday). We put on the running portions of the triathlon which will be based at Carey Lakes. This has been a major fundraiser for our team. Approximate hours: 9AM-1PM
August 22nd First Day of Practice 9AM-11AM Be sure to get your sports physical and blue slip.
August 23-25th Lake Cle Elum Camp An annual tradition! The whole team will spend 2 nights together training in the beautiful area around Lake Cle Elum.
August 27th Cascade Crest Classic 8AM­-9PM Volunteer opportunity to help runners in a 100 mile race.
2016 Olympic Trials, Eugene, Oregon July 6-11, 2016
Watch the United States’ best athletes compete at Hayward Field in Eugene Oregon for a spot on the Olympic Team. Ellensburg athletes aged 15 and older have the opportunity to volunteer at the event. Athletes under 15 can spectate, but are not allowed to volunteer. We will attend the final four days of the event, July 7-10, with travel to/from Eugene on July 6th and 11th. We will camp near good running trails near town and train when we are not “on duty.”

Cost: I anticipate a cost of about $150 total for the 6 days (including food, transportation, camping.) Dedicated efforts at fundraising is helping to make this camp a bargain! The final cost is not determined yet, and will be due in May or June.

Commitment: Volunteer assignments will be assigned in March, so please sign up by March 1st. If you do not sign up by March 1st, you may still come, but will be responsible for the additional cost of your admission ticket, which will be $170-$300, IF it is still available.

Transportation: We need parent volunteers to help provide transportation and supervision. Please email Mr. Hashimoto if you are interested.

We need to act early on this to ensure our volunteer assignments. If you are interested in this camp, please do the following by March 1st, 2016:
  1. Sign up as a volunteer on the Olympic trials website. You will have to create an account. Under “Additional Information” say that you are with the Ellensburg High School group. Under "Work Preference" put 1) Meet Ops-Facility Set Up, 2) Meet Ops- non-competition marshalls, and 3) Athlete Hospitality.
  2. Sign up here so I know who is coming.
Congratulations State Team!
Boys 9th and Girls 10th. Uhuru 14th individual

The Ellensburg Boys placed 9th at the state cross country championships at Sun Willows Golf Course in Pasco. Nate Jensvold was 17th for the Bulldogs in a great race which found him only 0.2 seconds off the podium. Travis Gylling (57th, 16:56.2) and Andres Keith (65th, 17:03.3) were next for the Bulldogs, both running the best career races. Johnny Bartlett (83rd, 17:20.2) and Dominic Matthias (90th, 17:27.0) also had solid races and were in the scoring 5, while Owen Canterbury (107th, 17:41.1) and Conor Montgomery (120th, 17:57.8) rounded out the top 7. Overall we ran as a team much better than we did last week- even with Conor recovering from the flu, we handily beat Pullman, who tied us last week. I think this was our best team race of the year. Six of the seven state racers will be back next year, and they are hungry.

The girls placed 10th. It was again a real team effort. Uhuru Hashimoto was 14th overall in 19:33.1. This is the highest placing for an Ellensburg girl in 25 years. Uhuru went with the lead group. She wanted to mix it up with the leaders. It was a gutsy plan, and after a 5:57 first mile, she fell back a bit. Still, her tenacity and fitness kept her in the top 16. Heidi Seemiller had a breakout race in 55th 20:32.9, beating her Regional time by 30 seconds. Seniors Kourtney Adkisson (93rd 21:17.5) and Emily Volkirch (103rd, 21:33.7) provided the critical 3-4 scoring spots, while Rachel Kolln (106th, 21:40.9) was the fifth scorer. Emily Dittmer proved to be critical in the 6th position (110, 22:09.6), as the Bulldogs tied Ridgefield, and the tie is broken by the 6th runner. Finally, Salma Preppernau (113, 22:21.9) rounded out the top 7. It was a good team effort- the girls ran with a lot of heart- and it resulted in our 4th consecutive top 10 finish at state. It was a great finish for the seniors.
Cross Country Update Nov 2 2015
  • Congratulations on your amazing performances at the District/Regional Meet despite difficult weather conditions.
  • All athletes welcome to practice this week. We’ll have some great runs and the weather will be amazing! We will meet in the mat room every day.
  • State Meet Information including driving directions, course map and results at http://www.jcrawford.net/ccmain.html.
  • State Clothing: We do team gear for $20 for all athletes and alternates. This is a real bargain and a great keepsake. You can buy shirts, sweatshirts and jackets at the event (which are very expensive). State gear pre-order is online this year (no waiting in line) at http://www.rushteamapparel.com/wiaa-cross-country-2015/
  • State Spectators: A number of parents will be driving to Pasco, so if you want to watch you can probably get a ride. Parents could you please email to the parent list if you have space so athletes can connect with you?
  • UNIFORMS- YEP- IT’S TIME TO RETURN ‘EM. GET THEM IN BY THE BANQUET AT THE LATEST.
Monday:
State Team: Core + 4-5 mi dis/steady state + drills/4-6 strides (half long run)
JV: 3 mi dis
Tuesday:
State Team: Intervals at Mountain View Park
strides- work on sprint mechanics
JV: Mile TT
Wednesday: Team Awards Drawing (if you will not be here and want to be in the drawing let Mr. Hashimoto know in advance.)
State Team and JV: Core + 3 mi dis/ss + drills/strides
Thursday:
8:15 State Sendoff in the Commons- wear team shirts.
JV: Last Practice! Long run (even if you don’t make 10 miles, go as far as you can!)
10 mi run with support- depart by 3:15. There will be an aid station at miles 3 & 7. Route (out and back)- Pfenning-->Airport-->Look Road.
State Team: goal pace strides + dis
Friday-Saturday (Detailed Itinerary to come for state folks
State Team departs at 11:00 to preview course.
Lodging Hilton Garden Inn Kennewick
Girls Race 11AM Saturday

Boys Race 1:30 PM Saturday
Return 7PM Saturday
State Team: Nate Jensvold, Conor Montgomery, Johnny Bartlett, Andres Keith, Travis Gylling, Owen Canterbury, Dominic Matthias, Uhuru Hashimoto, Heidi Seemiller, Kourtney Adkisson, Salma Preppernau, Emily Dittmer, Rachel Kolln
Alternates: Quinton Gasper, Zach Gabriel, Nate Hall, Eliza Glenn, Miranda Nover, Amanda Farris, Annika Repsher

“There are people in the field who are faster than you, equal to you, and slower than you. Run a smart race so you are in front of the people who are equal to you and the people who are slower than you. Many of the people who are faster than you will run foolishly- run a smart race so you will be in front of them too.” –Jack Daniels (The running coach, not the whiskey)
Cross Country Update Oct 26, 2015
“Every accomplishment begins with the decision to try. As you step onto the starting line, know that you are not alone. Your teammates, coaches, friends, and family are all with you. We believe in your strength, will, perseverance, and the sincerity of your heart” –Coach Josephine (on behalf of all your coaches)
Focus on the Process. Even though it is the last race for many of us- we will do all our normal things: congratulate runners in the chute, thank volunteers, cooldown, meet as a team etc.
Thank you to everyone who has helped on the course! There have been a lot of hours spent, both by our team and by community members!
Monday Long Run Meet @ Rotary Park 3:30-500 Please Carpool at front of school
Core and Injury Prevention
Beg/Dev: 4 mi (Course + short loop) Adv: 5 mi (Course + long loop + field loop)
4 strides to finish line
Stretch
Tuesday: Steady State meet at Track
Beg: 2 mi steady state Dev/Adv/Adv+: 3 mi steady state Adv ++: 4 mi steady state
Technique: Hurdles, arms, strides @ track
Stretch
Wednesday: T/R intervals @ Rotary Park 3:30-5:00 Please Carpool at front of school
Warmup + Drills
Beg: 2k tempo + 4x300R + 1 mile cooldown.
Dev: 2x2k tempo+ 4x300R + 1 mile cooldown
Dev: 2x2k tempo+ 4x300R + 1.5 mile cooldown
Stretch
Thursday: Steady State meet at Track
Beg: 2 mi steady state Dev/Adv/Adv+: 3 mi steady state Adv ++: 4 mi steady state
Drills & Strides
Friday: Meet in Mat Room- Pre Race
Beg: 2 mi dis Dev/Adv: 3 mi dis
Drills & Strides
Team Dinner After Practice in Commons
Saturday: Regional/District Meet @ Rotary Park
Parking will be extremely tight! Please carpool if possible. We are asking spectators arriving before 12:40 to park at Irene Rinehart and walk under the freeway. Please arrive at least 1 hour before your race.
Admission will be charged for spectators (but not volunteers).
Top 4 teams and individuals in top 20 qualify for state.
1PM Varsity Girls (Uhuru, Emily V, Heidi, Salma, Emily D, Eliza, Kourtney)
1:30PM Varsity Boys (Nate, Johnny, Travis, Andres, Conor, Dominic, Owen)
2:00 PM JV Girls (all other girls)
2:30 PM JV Boys (all other boys)
3:00 PM Awards
3:20 Team meeting
Cool down as always!
Cross Country Update Oct 19, 2015
Parents: Thank you for volunteering! We want this Thursday to be a dress rehearsal for districts in terms of volunteers.
Save the Date: Team Awards Nov 11th 5:30-8:30 Little Theater. (Not 12th as I orginially sent).
Monday: Core & Injury Prevention
Tempo Fartlek (Valley View or Rotary Park) ALL RUNNING
Beg: 4x4 minutes Tempo w/2 minute jog recovery “4:2x4” + 4 strides 40 minutes total ALL RUNNING
Dev: 5x4 minutes Tempo w/2 minute jog recovery “4:2x5” + 4 strides 50 minutes total ALL RUNNING
Adv: 6x4 minutes Tempo w/2 minute jog recovery “4:2x6” + 4 strides 60 minutes total ALL RUNNING
Tuesday: Technique + track 200 @ R pace
Total for day: Beg: 4 mi Dev: 5 mi Adv: 6-7 mi
Wednesday: Meet in Mat Room- Pre Race
Beg: 2 mi dis Dev: 3 mi dis Adv: 4-5 mi dis
Drills & Strides
Team Dinner After Practice in Commons
Thursday: Home meet at Rotary Park with Othello and Quincy
Please carpool. Meet at front of school to give/receive rides.
4:15 Senior Recognition- for seniors and their families.
4:30 Girls
5:10 Boys
Be sure to get cooldown run. Total Miles including race: Beg: 4 mi, Dev 5 mi, Adv 6 mi A+/++ 7 mi
Friday: Distance + bike repair day!
Core & Injury Prevention
Beg: 4 mi Dev: 5 mi Adv: 6-7 mi
If you used a bike anytime this year (or just want to be helpful):
Please stay after stretching to help change bike tires.
Saturday: On your own
Beg: 2 mi dis + 2x400m R Dev: 3 mi dis + 4x400m R
Adv: 3 mi dis + 4x400m R Adv+/++ add a little more dis
If you don’t know an exact 400m for the fast sections, run for 1:00 to 1:30.
Sunday: Rest, recover and prepare for a great week!
Athletes of the Meet 2015
Meet Boy Girl
Ellensburg Invite
Trevor Carlton
For pushing to the limit and keeping going
Eliza Glenn
For dramatic improvement
Fort Steilacoom Invite
Quinton Gasper
For dramatic improvement and a brave race
Annika Repsher
For a great race and outstanding support of teammates
Ellensburg League
Nate Jensvold
For a dominating individual performance
Hannah Tuckness
For a well paced effort and dramatic improvement
Bellevue Invite
Johnny Bartlett
For a dominating performance winning his flight
Mikayla Freeman
For two consecutive 1 minute PRs
Sunfair Invite
Dominic Matthias
For a strong performace and focus.
Audrey Piacsek
For putting herself at the front of the race from the first step.
Ephrata League
Adrien Dondji
Determination. Period.
Heidi Seemiller
For a breakout performance
Prosser League
Alex Brons
For an all around positive attitude.
Lannea Smithgall
For selfless service to the team.
Ellensburg League
Districts/Regionals
State
Cross Country Update Oct 12,2015
  • Great performances last week. Hope you enjoyed your weekend and are healthy now.
  • We are getting to the meat of the season. Take care of your body- you don’t have too much time to get sick or recover from injury.
  • White Pass Camp registration- there’s still space- who knows how much longer.
  • Save the date: Awards Banquet WednesdayNov 11th, 5:30PM-8:30PM Little Theater.
Monday:
Core/Injury Prevention/VO2 Intervals
Reed Park 400s with short recovery or Valley View Dice Intervals
Tuesday: Core, technique, 2-4x200m distance or steady state depending on your recovery
Beg: 3 mi Dev: 5 mi Adv/A+: 5 mi A++: 6 mi
Wednesday: Pre-race- Today we will be done by 4:45
Meet in Mat Room- team relaxation, core
Beg: 2 miles Dev:2-3 miles Adv/A+: 3-4 miles A++ 5 mi
Drills/strides
Thursday: League Meet at Prosser with Selah and Prosser
1:00 release
1:00 depart
4:30 All Girls
5:00 All Boys
Cooldown including: Beg: 4x200m R, Dev: 4x300m R Adv: 4x400m R (on track)
We will NOT stop for dinner on the way back- please bring post run recovery food
8:30 PM Return to Ellensburg
Directions to Prosser: Meet is at Fiker Stadium in Prosser (a few blocks from the high school). Take exit 82. Turn left off exit onto Wine Country Road. Turn immediately left again on 22. Turn R on Patterson road. Parking lot is on the right.
Friday: 1:30 PM-2:30PM - Core & Injury Prevention+ dis pace
Beg: 2 miles Dev: 3 miles Adv: 4-6 miles
Saturday on your own: Disà Steady State run (note change from training calendar)
B: 4 mi D: 6 mi Adv: 8 mi
Sunday: Possible short work party to spread woodchips on final parts of course. Stay tuned!

More Prefontaine quotes to provide fuel for Ryan and Zach (and everyone else):

“Somebody may beat me, but they are going to have to bleed to do it.”

“I’m going to work so that it’s a pure guts race at the end, and if it is, I am the only one who can win it.”

“A lot of people run a race to see who is the fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, push himself even more.”
Cross Country Update Oct 5, 2015
Great job last week and at Sunfair. Some had great races, others not. No matter how your day went, Sunfair will make you stronger.
After our Sunfair performances we have moved up in the rankings: boys are ranked 5th and girls 8th in state. Not that polls mean that much, but it’s nice to be noticed.
We race at Ephrata, which is the fastest course we race all year. You’ll fly! You have a good chance of a PR, so plan to go fast.
If you have not signed up for White Pass Camp - do so ASAP!
Monday: Long Run- Naneum or Double Ditch
Core + Injury Prevention
Beg: 5-6 mi Dev: 7 mi Adv: 8 mi Adv+: 9 mi Adv++: 10 mi
Tuesday: Core, Tempo Run Scavenger Hunt + 200s
Thanks Devin for preparing scavenger hunt. Post Scavenger hunt:
Beg: 2x200m R Dev 3x200m Adv 4x200m R
R means fast! 8600m-800m pace- but not all out sprint. Easy jog recovery- this can be longer time.
Total Distance: Beg 3 mi Dev: 4mi Adv: 5 mi Adv+: 6 mi Adv++: 7mi
Wednesday: Pre-race- Today we will be done by 4:45
Meet in Mat Room- team relaxation, core
Beg: 2 miles Dev:2-3 miles Adv: 3-4 miles
Drills/strides
Thursday: League Meet: Ephrata & Toppenish @ @ Lakeview Golf and Country Club, Ephrata
Drive 4.4 mi past Ephrata on Hwy 28, turn L on Rd 19NW, Right on Lakewood
1:10 dismissal from class. 1:20 Depart
4:30 All girls (Varsity & JV)
5:00 All boys (Varsity & JV)
Cooldown 10-30 minutes
8:00 Return to Ellensburg (We will make a quick stop at Safeway on the way back)
Friday: Short practice- done by 4:30 Video analysis for those who want @ 4:15
Core & Injurty Prevention
Beg: 2 miles Dev: 3 miles Adv: 4-6 miles
Saturday: 10AM-11AM meet @ track: R-hills- this is an important workout and easier to do with a group. We’ll be running the Indian Path above the rodeo grounds.
Beg: 4x hills Dev: 6x hills Adv: 8xhills

It will be a beautiful week of running. Enjoy the gift of running.
“To give anything less than your best is to sacrifice the gift.” -Pre
Workout Videos
Flotrack's Workout Wednesday Series is a great way to see how elite athletes train.

A couple to get ready for long intervals: Michigan Women CBA High School Boys Diego Estrada and, although it's not long intervals, it's inspiring: Mary Cain and Jordan Hasay post race workout.
Cross Country Update Sep 28 2015
  • This is a volume week. We will have a long run on Monday and long intervals on Wednesday. Tuesday and Friday will be short days to get caught up on homework and sleep.
  • Sunfair is this week- it’s a big week!
Monday: Long Run with optional Umptanum run. (Core + Injury prevention)
Beg: 5-6 mi Dev: 8 mi Adv: 10 mi Adv+ 11 mi Adv++ 13 mi
Tuesday: SHORT PRACTICE- FINISH AT 4:30
Core+ dis+ drills/strides
Adv: 30-40 mins Dev: 30 mins Beg: 20 mins
Optional Video analysis 4:30-5PM
Wednesday: Long Intervals 800s & 1000s, Reed Park or Valley View
Leg Strength
Thursday: Technique day + dis/steady state
Friday: 1:30-2:15PM due to early release day. Pre-Race Dis + drills/strides
**NO ATHLETES ALLOWED IN EHS BUILDING FROM 1:30-3:30**
B: 15-20 minutes D: 20-25 minutes A: 25-30 minutes
Saturday: Sunfair! Bus leaves at 7AM for Frosh & 10th boys (10:00 starters)
Late Bus leaves at 8AM for others
9:00 Middle School 1.5 mile Please give them tons of encouragement
9:30 Frosh B & G (2mile) Dominic, Jacob, Ethan, Andres, Aidan, Zach, Nolan, Alex, Damien, Adara, Nina, Naomi, Mikayla, Morghan, Annika, Heidi, Ava, Hannah T
10:00 B & G 10th Note Time Change!: Thomas, Austin, Seth, Luke, Oliver, Eli, Jason, David, Jacob, Brenner, Matthew, Ryker, Langdon, Henry, Trevor, Iden
10:30 Boys 11th Note Time Change!: Cameron, Ben, Miles, Mark, Nick, Ryan, TJ
11:00 Girls JV Note Time Change!: Hannah B, Cami, Neave, Stephanie, Amanda, Genna, Katie, Chandra, Sydney, Elle, Ashley, Audrey
11:30 B 12th Dawson, Justin, Marcus, Nathan, Logan, Stephen
12:00 B & G Varsity Flight 1 Nate H & Rachel
12:30 B & G Varsity Flight 2 Conor & Emily D
1:00 B & G Varsity Flight 3 Owen & Eliza
1:30 B & G Varsity Flight 4 Travis & Salma
2:00 B & G Varsity Flight 5 Dominic & Kourtney
2:30 B & G Varsity Flight 6 Johnny & Emily V
3:00 G Varsity Flight 7 Uhuru
3:30 B Varsity Flight 7 Nate J
4:00 Community Run
4:30 Awards
6:00 PM Return to EHS/ Early Bus will depart at 11:30 (return 12:15) with Middle school + high schoolers who want to go.
Be sure to warmup and cooldown. Support your teammates when you are finished racing- carry sweats back to our tent etc.
Be prepared with food and lots of water.
More info on sunfairrun.com- click “Meet Info” for course maps, driving directions, etc.

White Pass Camp Signup Opens Sep 30th. Link Here. We will attend WEEK 2.
Cross Country Update Sep 21 2015
Congratulations on your performances at Fort Steilacoom. This will be an exciting week. Our training focus is on intensity- and with two races + tempo you will get it.
Two different coaches approached me on Saturday to compliment me on your behavior. One said “I’ve seen Ellensburg kids around all day- they are a class act,” while another commented on your cheering for EVERY runner. Thanks for showing great CHARACTER!
Mrs. Gylling is willing to make more sweats for those who missed the first order deadline. Her absolute drop dead deadline is Wednesday at practice. Thank you Mrs. Gylling for your time and dedication to the team!
Monday:
Core, Injury Prevention+
Fartlek Threshold 5-4-3-2-1 w/50% recoveries & 30-30
Beg 4 mi Dev: 6 mi Adv: 7 mi A+/++ 8 mi total in West Ellensburg
Tuesday
Core
Technique
Dis/Steady State Run Beg: 3 mi Dev:4 mi Adv/+ 5mi Adv++ 6 mi (+ AM)
Wednesday- Short Practice at Rotary Park 3:45-4:30
Please carpool- Mr. Hashimoto will leave at 3:30 with 7 seats for those that need it.
Run New course, drills, strides Beg: 3 mi Dev: 3 mi Adv/+: 4 mi Adv++ 5 mi
Thursday: Home Meet at Rotary Park- This is an historic day for Morgan and Ellensburg Cross Country!
Please carpool again! Meet at front of school to give/receive rides.
4:00 Middle School Girls
4:20 Middle School Boys
4:40 High School Girls
5:10 High School Boys
Be sure to get cooldown run. Total Miles including race: Beg: 4 mi, Dev 5 mi, Adv 6 mi A+/++ 7 mi
Friday: Meet in Mat Room
Video, Relaxation
Dis, drills, strides Total miles Beg: 2 mi Dev: 3 mi Adv/+: 3 mi Adv++ 4 mi
Team Dinner After Practice in Commons!
Saturday- Bellevue Invite@ Lake Sammamish State Park in Issaquah- Spectators bring Discover Pass!!
7:00 AM Depart EHS (Meet 6:50)
9:30 AM Girls OPEN JV
10:15 AM Boys OPEN JV
11:00 AM Girls top 7 JV
11:30 AM Boys top 7 JV
12:00 Varsity # 7 & #8 Boys AND Girls
12:30 Varsity # 5 & #6 Boys AND Girls
1:00 Varsity #3 & #4 Boys AND Girls
1:30 Varsity #1 & #2 Boys AND Girls
2:00 Open Race- Coaches/Supporters
2:30 Awards
Be sure to get cooldown run
Total Miles including race: Beg: 4 mi, Dev 5 mi, Adv 7 mi A+/++ 7 mi & 3mi PM
Monday: Long Run- Off campus option for those interested in scenery & terrain.
"Some runners follow their dreams...others hunt them down and beat them mercilessly into submission." –Neil Kendall
Cross Country Update Sep 14, 2015
Please thank your parents for all they did to put on the Ellensburg Invite!
We will have team pictures this week- Thursday or Friday- stay tuned.
This week’s will get you a little recovery, with a big VO2 Hill workout Wednesday, and technique work.
Monday:
Core + Injury Prevention + Long Run
Beg: West Eburg & back (to bathrooms or bridge) 4-5 mi
Dev: West Eburg+ 1 lake loop – 6-7 mi total
Adv: West Eburg + 3 mi course- 8 mi total
Adv+/Adv++ 9-11 mi tot
Tuesday: Recovery Day with core and injury prevention
Girls varsity meeting @ start of practice
Beg: 2 mi Dev:3 mi Adv:4 mi Adv +/++: 5-6 mi (A++ AM 3 mi)
Boys varsity meeting @ end of practice
Wednesday: VO2 Hills + leg strength
Adv Boys: 2x(3x1000m:T, VO2, VO2) Adv Girls 2x(3x800m:T, VO2, VO2), 5-8mi tot
Dev : 2x(3x800m:T, VO2, VO2) –or- 2x(800mT, 800m VO2, 400mVO2)
Beg: 800mT, 2x800m VO2, 2x400mVO2
Thursday: Core, Easy run, sprint technique stations
Beg: 2 mi Dev:3 mi Adv:4 mi Adv +/++: 5-6 mi (A++ AM 3 mi)
Friday: Pre-Race- easy distance, drills and strides
Beg: 2 mi Dev:3 mi Adv:4-5 mi
Team Relaxation
Team Dinner after practice in commons
Saturday: Fort Steilacoom Invite @ Fort Steilacoom Park, Lakewood
6:15 Meet at EHS (6:30 –Depart, 9:00-Arrive at Fort Steilacoom)
10:05 Boys JV "team" : Ryan, Zach, Ben, Nick, Johnny
10:35 Girls JV "team" Rachel, Abby, Amandy, Genna, Annika
11:05 Boys 9th grade JV: Damien, Nolan, Aidan, Ethan, Jacob, Dominic
11:10 Girls 9th grade JV: Adara, Nina, Mikayla, Morghan, Ava, Hannah
11:40 Boys Flight 1 (#'s 5, 6, 7, & 8) Quinton, Jason, Conor, Owen
11:45 Girls Flight 1 (#'s 5, 6, 7, & 8) Emily D, Miranda, Audrey, Heidi
12:15 Boys Flight 2 (#'s 1, 2, 3, & 4) Dominic, Travis, Nate H, Nate J
12:20 Girls Flight 2 (# 1, 2, 3, & 4) Eliza, Salma, Emily V, Kourtney
12:50 Boys Gold- none
12:55: Girls Gold-Uhuru
1:20 Boys Junior Varsity #2 race (10-12th grade JV)
1:40 Girls Junior Varsity Race (10-12th grade JV)
3:00 Depart, stop for lunch (bring $), 7:00 return to Eburg.
“Either you decide to stay in the shallow end of the pool or you go out in the ocean.”
-Christopher Reeve
Cross Country Update September 8, 2015
  • Please turn in signed expectations slip if you have not already. You can print additional slips from the "Expectations and Handbook" link on website.
  • Sweatshirt and pant orders due 9/12
  • Parents we need your help at Saturday’s meet! Please come to the potluck to sign up for a volunteer position. No experience required. Thank you!!
Tuesday: Core & Injury Prevention, Leg strength + medium run
Beg: 3 miles dis Dev: 3 mi dis Adv: 5 mi dis A+:6 mi dis A++:6 + 3 mi dis
Good stretching today!
Wednesday:
Practice: Reed Park Time Trial + VO2 Max
Warmup, Time Trial PLUS R-hills
Beg 4 mi total Dev 5 mi total Adv 6-7 mi tot
Thursday: Uniform checkout in Mr. Hashimoto’s room 3:00-3:30
Core, Threshold workout (fartlek) drills, strides & leg strength
Beg 3-mi total Dev 5 mi total Adv 5 mi tot A+ 6 mi tot A++7 mi tot +AM run
Friday: Senior Pictures 7:30 AM @ track
Pre-Race
Meet at Carey Lakes at 3:45. Parents and older athletes please offer rides. Mr. Hashimoto will leave EHS @ 3:20 from front doors for anyone left who needs a ride.
Beg: 2 mi Dev:3 mi Adv:3 mi A+: 3 mi A++: 5 mi
Drills & strides
Race Goals
Family Potluck @ Carey Lakes 5:30-6:30
This is a team tradition: Your whole family is invited. Please bring a dish to share that is proportional to the number of people who are coming. Please bring plates, utensils, etc as well. This is a great chance to meet other XC families and plan volunteer assignments for the Invitational.
Saturday: Ellensburg Invitational (map on website)
10:15 Arrive, get race number. All runners in a race meet at picnic shelter 30 minutes before your race to warmup. After your race get a drink and do your cooldown. Stay to cheer on teammates and for post race team meeting!
11:00 JV Boys I (slower)
11:30 JV Boys II (faster)
12:00 JV Girls
12:30 Varsity Boys
1:00 Varsity Girls
1:30 Community Run
2:00 Awards
2:15 Team meeting in shade.
*Shirts will be available for $15.
Monday: Long run- Athletes can run from EHS or carpool to Naneum road to run on dirt road. Parents must approve.
Advanced+/++ Runners should consider 2-3 supplemental aerobic workouts (M,T,W or Th)
“Today I will run what you will not so that tomorrow I can run what you can not”
Smoke Information
We are scrutinizing air quality data to keep athletes safe. We are watching wind patterns as well. There are many sources of information about air quality- much more than during the wildfires of 2012- to allow us to predict conditions:
Washington State's Department of Ecology map is the most commonly used. It is convenient, but it bases measurements on an average of the past several hours. This can mean that it will read green for several hours when conditions get bad suddenly (like on 8/22/15) and it will read red for several hours when conditions improve suddenly. For this reason, we will sometimes hold practice when this site indicates unsafe air if we have other data that indicate a sudden change.
Puget Sound Clean Air's Graphing Tool gives real time data from stations around the state, including Ellensburg. It displays sudden changes more rapidly than the state's map (although it is displaying data from the same instrument on the roof of Hal Holmes). You have to select "Ellensburg" from the table to display our data. Also, the data are PM2.5 concentrations given in ug/m^3, which is different from the Washington Air Quality Advisory (WAQA) on the map. Below is a table to help translate numbers from the Puget Sound Clean Air site into categories.

Fun Fact: The director of Puget Sound Clean Air runs on a cross country team with Mr. Hashimoto!
USFS Airfire Daily Runs give forecasts of particulate conditions. This is a great tool to allow us to forecast what the air quality will be over the next 2 days. There are several models available- I usually use the "Northwest- PNW-1.33km- map." If it gives an error, try yesterday's run and update to "latest run."
Washington Smoke Information gives regional smoke information and forecasts.
Finally, we are looking into using equipment to take air quality measurements AT PRACTICE. This will of course give us up to the minute information.
BOTTOM LINE: WE ARE SPENDING A LOT OF TIME LOOKING AT CONDITIONS AND TRYING TO KEEP ATHLETES SAFE. We will NOT have athletes train when conditions are unhealthy. We WILL train when conditions are Moderate. Unhealthy for Sensitive Groups is a judgment call, where we may modify the workout. Any athlete with a medical condition like asthma should not train outside during Unhealthy for Sensitive Groups. We will use the most up to the minute data and so sometimes might run outside when the state map still shows an unhealthy red dot if we have data to indicate conditions are significantly better.
If conditions are poor, our options include training indoors at the high school or busing to other locations.
Cross Country Update August 24-29th + Camp Information
First Week of Practice!
Monday 24th 9AM-11AM EHS Track First Practice
Tuesday 25th 11AM Depart for Camp UPDATED CAMP INFORMATION HERE
Thursday 27th NOON Return from Camp NOTE NEW TIME!
Friday 28th 9AM-11AM Practice
Saturday Cascade Crest Aid Station- optional service activity 9AM-9PM
Whiskey Dick Triathlon Volunteer Times
Please help at these events- they are a great way to support the community and a fundraiser for our team.
Saturday July 25 7:30 AM-11 AM at Carey Lakes AND
Sunday July 26th 9AM- 2PM at Ellensburg City Pool
Orcas Island Camp July 26-31st
Signup is here.
This will be one to remember. Great trail running, cool temps, camping with teammates, possibly even sailing! It's the whole package. Enjoy the Puget Sound ambience. This is a camp for the dedicated athlete. Athletes who feel they are up to the challenge and ready for a great time can sign up online. Camp is free of charge.

Equipment List:
• Running Clothes (5-6 sets Shorts, shirts, socks) and Running Shoes
• Clothes for hanging out (shorts and long pants, shirts, sweater, jacket, rain jacket)- it will get cold!
• Water Bottle with your name on it
• Sleeping bag, pillow and sleeping pad
• Toothbrush and other toiletries including towel
• Quarters for shower
• Swimsuit & Towel
• Pencil and paper
• Games and books
• Flashlight
• Mosquito repellent
• Sunscreen
• Watch
• Snacks- NO CANDY OR JUNK FOOD PLEASE
• Plate, bowl, cup, fork, spoon, knife. Do not bring disposable dishes.
• Work Gloves
• Camp chair

Schedule:
Sunday
3PM Depart from Ellensburg after volunteering at Whiskey Dick Triathlon (we'll all be at the pool, so we'll depart from there).
6PM Run & Dinner @ Cranberry lake park in Anacortes
9PM Ferry to Orcas, arrive late, go to sleep!

Monday-Thursday (general schedule)
8AM Wake Up, Breakfast Prep
9:30AM Team Meeting
10:30 AM Morning workout (harder)
Noon Lunch
1:30 PM Quiet Hour
2:30 PM Afternoon activity
4 PM Jogging (easy) + core/injury prevention/technique work/video analysis
6PM Dinner, cleanup to follow.
7:30PM Evening Activity
10PM Bedtime

Friday
5AM- wakeup- run up Mt. Constitution
8:50 AM- ferry to Anacortes (arrive 9:55)
1:30 Return to Ellensburg High School
Summer Practice Calendar
Manastash Mondays 8AM-10AM Manastash Trailhead

Carey Lake Tuesdays 7PM-8PM Carey Lakes

Carey Lake Wednesdays 8AM-9AM Carey Lakes

Carey Lake Thursdays 7PM-8PM Carey Lakes

Manastash Fridays 8AM-9:30AM Manastash Trailhead

Directions to Manastash: Drive W on Umptanum Road from McDonalds, across Yakima River to Dammon School. Turn Right on Manastash Rd, drive 3.5 miles to Cove Road. Turn Left on Cove road and park at ridge trail parking in 1/4 mile.

**PR Invite June 20th** Come see some of the best high school athletes in the US! Please text or call Mr. Hashimoto if you want to come. We will depart at 11:00AM from EHS and return about 7PM. Bring running clothes and $ for food. We will run on the way back. It will be AMAZING.
Cross Country 2015 Summer Dates
See the Google Calendar! Link at top of page!
June 8th Summer Kick off Potluck in EHS Commons
June 12-15th Fort Flagler Camp
A camp for runners of all abilities from beginner to advanced. Registration forms and details will be handed out at the Spring Potluck and posted on the website. Cost is $75 and includes transportation, lodging, and food.
July 12-17th White Pass Camp Join many of the top high school runners from the Northwest at this classic camp.
July 25th Ellensburg Sprint Triathlon- volunteer opportunity
July 26th Whiskey Dick Triathlon- volunteer opportunity
July 26th-31st Orcas Camp
This is a special camp for runners who are dedicated to their summer training and are ready for a week of solid training at Orcas Island. There is no charge for this camp, but athletes are expected to help with the Whiskey Dick Triathlon fundraiser.
August 24th First Day of Cross Country 2015
August 25-27th Lake Cle Elum Camp 2015 Note date change
An annual tradition! The whole team will spend 2 nights together training in the beautiful area around Lake Cle Elum.

​Cross Country Update Nov 3rd, 2014
  • Congratulations on your performances at the District JV Meet and the District/Regional Meet. There were some real breakthrough performances.
  • Looking back to the first weeks of practice, your improvement has been amazing.
  • All athletes welcome to practice this week. We’ll have some great runs!
  • Awards Banquet Thursday November 13th 5:30-8:30 in Little Theater.
  • State Meet Information including driving directions, course map and results at http://www.jcrawford.net/ccmain.html
  • State Spectators: A number of parents will be driving to Pasco, so if you want to watch you can probably get a ride. Parents could you please email to the parent list if you have space so athletes can connect with you?
  • UNIFORMS- YEP- IT’S TIME TO RETURN ‘EM. GET THEM IN BY THE BANQUET AT THE LATEST.
Monday:
State Team: Core + 4-6 mi dis/steady state + drills/4-6 strides (half long run)
JV: Mile Time Trial
Tuesday:
State Team: Valley View: 2x800 T, VO2, VO2 2x400 goal pace

strides- work on sprint mechanics
JV: Help with bikes 3:00-3:45- Thanks Mr. Dwight for helping! + 3 mi dis
Wednesday: Team Awards Drawing (if you will not be here and want to be in the drawing let Mr. Hashimoto know in advance.)
State Team and JV: Core + 3 mi dis/ss + drills/strides

More bike help if necessary.
Thursday:
8:15 State Sendoff in the Commons- wear team shirts.
JV: Last Practice! Long run (even if you don’t make 10 miles, go as far as you can!)
10 mi run with support- depart by 3:15. There will be an aid station at miles 3 & 7. Route (out and back)- Pfenning-->Airport-->Look Road.
State Team: No practice- go home, study, eat, relax, to bed early.
Friday-Saturday
State Team departs at 12:00 to preview course.
Lodging Holiday Inn Express Pasco
Girls Race 11AM Saturday

Boys Race 1:30 PM Saturday
Return 7PM Saturday
State Team: Travis Gylling, Nate Jensvold, Conor Montgomery, Alex Ponchene, Randy Stevenson, Sasha Sumner, Eric Wilson, Maggie Barker, Abby Ernest-Beck, Uhuru Hashimoto, Jennifer Jackson, Salma Preppernau, Star Summer, Emily Volkirch
Alternates: Johnny Bartlett, Dominic Matthias, Nate Mauney, Kourtney Adkisson, Emily Dittmer, Lexi Mauney

“There are people in the field who are faster than you, equal to you, and slower than you. Run a smart race so you are in front of the people who are equal to you and the people who are slower than you. Many of the people who are faster than you will run foolishly- run a smart race so you will be in front of them too.” –Jack Daniels (The running coach, not the whiskey)
Cross Country Update October 27, 2014
  • “Stay in the moment, and let your body move” –advice given to Wesley Korir
  • There are team titles for all four races at Districts. Whether you are JV or Varsity, you race for your team this week!
  • Top 3 varsity boys teams and top 4 varsity girls teams qualify for state.
  • Save the date: Cross Country Awards Thursday Nov 13th 5:30-8:30PM Little Theater. Drawing for awards will occur next week.
  • We will continue to practice next week- all athletes (not just state qualifiers) are welcome. Highlights include a mile time trial (probably Tuesday) and a 10 mile run (probably Thursday).
  • Focus on the Process. Even though it is the last race for many of us- we will do all our normal things: congratulate runners in the chute, thank volunteers, cooldown, meet as a team etc.
Monday: Core, Diagonals + R-hills
Beg 10 min diagonals + 4 short hills
Dev 10 min diagonals + 4 short hills
Adv 6x short hills +15 min diagonals
Tuesday: Recovery/Steady State + Downhill technique
Beg 2 mi Dev 2-3 mi Adv 3-4 mi
drills/strides
Wednesday:
Varsity (racing Saturday): T (Cruise Intervals) + some R, exact details TBD (5 mi total)
Adv/Dev/Beg (racing Friday): 800m T, 800m VO2, 2x200m R+ 2 strides + ½ mi CD (3 mi total)
Thursday: Video, relaxation
Beg 2 mi Dev 2-3 mi Adv 3-4 mi (no more than 3 if racing Friday)
drills/strides
Team Dinner After Practice in Commons
Friday:JV Invitational @ Apple Ridge- Varsity are welcome but not required to come.
1:30 Departure
4:00 JV Girls
4:30 JV Boys
6:30 Return to EHS
Saturday: Districts/Regionals @ Apple Ridge
9:40 Meet @ EHS (9:45AM Departure)
12:00 Varsity Girls (Uhuru, Jen, Salma, Star, Emily, Abby, Maggie)
12:30 Varsity Boys (Alex, Eric, Nate J, Travis, Randy, Conor, Sasha)
1:30 Awards
We will stop for a meal on the way home from the meet.
4:00 Return to EHS
Driving Directions to Apple Ridge: From HWY 12 West (heading towards Naches), turn left on Ackley Rd, Left on Powerhouse, Right on Naches Heights rd. Follow Naches Heights road for 5 miles to course. (One right turn @ 4mi to stay on Naches Heights Rd.)
OR (from meet organizers):
1. From HWY 12 West (heading towards Naches), take the 40th Avenue Exit into Yakima. 2. Stay on 40th Ave. for about 1.5 miles and take a right on Summitview. 3. Continue west on Summitview for almost 10 miles (towards Cowiche). 4. While on Summitview, you’ll eventually head down a steep grade into the Cowiche Valley (before you get to the city of Cowiche). At the bottom of the grade on the right is a log cabin called the Summitview Cowiche Veterinary Clinic. Take the right just past the clinic on Weikel Road. 5. Stay on Weikel for nearly a mile and turn right on Zimmerman Road. 6. After a mile up Zimmerman, turn left on Naches Heights Road. 7. Stay on Naches Heights Road for a ½ mile and turn left onto Wherry Road (there’s a big red sign there to welcome you). 8. After a ¼ mile down Wherry Road, you’ll see the course and signs for parking.
​Cross Country Update October 20th, 2014

  • Late this week and into next week our training will change as we prepare for a peak at districts & state: less volume and more intensity
  • JV Invite Oct 31st for all JV runners @ Apple Ridge. Tentative departure noon. Girls race @ 3:30; boys @ 4:00; return to EHS 6:30 (Mr. May knows about this event.) The meet hosts (Selah) believe in the value of a JV championship race and are putting this on for you. Please respect their efforts- treat the race seriously- have your best race of the season- and thank them.
  • Last Week of Practices: Mon Nov 3-Thurs Nov 6th are open to all runners (not just state qualifiers). We usually have fantastic weather and do some great runs, like the long run and the mile time trial.
  • District Varsity Team: Boys: Alex, Nate, Travis, Eric, Randy, Conor, Sasha
Girls: Uhuru, Jen, Star, Salma, Emily V, Abby + 1 spot TBD
  • Save the date: Awards Banquet Thursday Nov 13th, 5:30PM-8:30PM Little Theater.
Monday:
WU/ First interval Threshold, 5k paceà3k pace
Adv: 6-8x1000m
Dev: 5-6x 1000m
Beg: 6-7x800m
1 valley view loop, then leg strength, then 1-4 more loops.
Tuesday: Core + Dis/Recovery
Beg: 20 minutes + drills & 6 strides
Dev: 30 minutes + drills & 8 strides
Adv: 40 minutes + drills & 10 strides
After practice: Bike Repair- please pitch in to change tires etc. at the bike shed.
Wednesday:
Video (Transcend Part II), relaxation
20-40 minutes disàsteady state run with drills & strides
Team Dinner After Practice. Please stay to wipe tables and sweep.
Thursday: League Meet at Prosser- they have a new 5k course
1:00 release
1:15 depart
4:30 All Girls
5:00 All Boys
Cooldown including: Beg: 4x200m R, Dev: 4x300m R Adv: 4x400m R (on track)
We will NOT stop for dinner on the way back- please bring post run recovery food
8:30 PM Return to Ellensburg
Directions to Prosser: Meet is at Fiker Stadium in Prosser (a few blocks from the high school). Take exit 82. Turn left off exit onto Wine Country Road. Turn immediately left again on 22. Turn R on Patterson road. Parking lot is on the right.
Friday: 1:30 PM- Core + dis pace
Beg: 20 minutes Dev: 30 minutes Adv: 40 minutes
Saturday on your own: 15-20 minute tempo run + warmup/cooldown
“Do all you can to elevate those around you…and you will find yourself raised far higher than if you had focused only on yourself.”

“She’s a world-class athlete, and also a world-class teammate and friend.” – Liz Stephen describing World Cup Winner and teammate Kikkan Randall
Cross Country Update Oct 13, 2014
It might be cold and wet starting Tuesday this week. Bring extra dry clothes to
change into after running. Meet in Mat Room Tuesday-Wednesday
There are 3 weeks until Districts, 4 weeks until State:
Take care of details- don’t share bottles, get good sleep & nutrition, stay healthy &
don’t kick things unless you KNOW what they are.
Save the date: Thursday Nov 13th Awards Banquet 5:30-8:30 PM Little Theater.
Monday Core + JWT (Finish over Craig’s Hill)
B: 4 mi D: 5 mi A/A+6 mi A++: 7 mi
+ drills & 3-4 strides
Varsity meet after practice
Tuesday-Meet in Mat Room
400s (Hill, grass track) @3k pace/effort (=5k pace-20sec/mile or 5 sec/400m)à Mile pace
Adv: 12x400m (4 hill, 4 grass, 4 track), equal recovery time in grass & track
Dev:10-12 x 400m (4 hill, 3-4 grass, 3-4 track)
Beg: 9x400 (3 hill, 3 grass, 3 track)
Leg strength
Wednesday: Pre-Race Relaxation in Mat Room
Short run with strides Beg: 2 mi.
***Option- Run @ Carey Lakes and help with gravel/bark spreading. After relaxation carpool to lakes. Bring shovel, metal rake, or wheelbarrow WITH YOUR NAME ON IT.
Thursday: Selah, Othello and Prosser @ Carey Lakes (5k course)
Meet in front of school at 3:15 to get/give rides to lake.
4:15 Senior Recognition- for seniors and their families.
4:30 Girls Race
5:00 Boys Race
Remember the 5 part checklist: 1) Warmup with group 2) Race fast 3) Congratulate People 4) Thank volunteers 5) Cooldown with group.
Friday: 1:30-2:30 @ Track
Core/recovery
B: 2-3 mi D: 3-4 mi A 4-5 mi
Saturday: on your own long run or cross train
*Advanced runners will meet for long trail run on Saturday- stay tuned
B: 40 min (4-5 mi) D: 50-70 min (6-8mi) A 90 minutes (9-12 mi)
Sunday: Rest or cross train
Monday: Long intervals- a big day. Be ready.

“Don’t bother to just to be better than your contemporaries or predecessors.
Try to be better than yourself.”
– William Faulkner
White Pass Registration is up
Week 1 is July 12-17th. See www.sunfairrun.com to sign up.
Cross Country Update October 6th, 2014
  • This is a big week. With 2 meets, the training will be a little easier, but the racing will make it a challenge. Take care of yourself- sleep and nutrition.
  • Note the talk on Wednesday about sports nutrition. Dr. Pritchett is a distance runner, so she’ll have lots of good information.
  • If you have not turned in your Elite cards, please do so now.
Monday: Long run dis (possibly steady state at end- no threshold)
Core
B: 4-5 miles (45-50 minutes) D: (5-7miles) 50-60 minutes A 8-10 miles (70-80 minutes)
Leg strength
Tuesday: York 200s
Wednesday: Pre-race:
Meet in Mat Room- team relaxation, core
Beg: 2 miles Dev:2-3 miles Adv: 3-4 miles
Drills/strides
***Nutrition presentation by Kelly Pritchett 7PM in EHS Commons.
Thursday: League Meet: Ephrata & Toppenish @ @ Lakeview Golf and Country Club, Ephrata
Drive 4.4 mi past Ephrata on Hwy 28, turn L on Rd 19NW, Right on Lakewood
1:10 dismissal from class. 1:20 Depart
4:30 All girls (Varsity & JV)
5:00 All boys (Varsity & JV)
Cooldown 10-30 minutes + 1-4 x 400R
8:00 Return to Ellensburg (We will make a quick stop at Safeway on the way back)
Friday: Meet at track @ 1:30 (short day- we’ll be done by 2:30) Recovery- core+
Beg: 2 miles Dev:2-3 miles Adv: 3-4 miles
Saturday: Richland Invite- this is the most competitive meet we will attend. Several of the best teams and individuals in the country will be there. This is as good as it gets. Get inspired!
Race is at Carmichael Middle School, 620 Thayer Drive Richland Buses will take I-90à243à240àL on Swift R on Wright L on Lee R on Wellsian (Park on Wellsian)
8:00 Meet at EHS, 8:10 Depart
11:00 Boys JV Freshmen/Sophomores
11:40 Boys JV Junior/Seniors
12:15 Girls JV all
12:55 Boys Varsity Division II (we will enter either Division I or II, but not both)
1:20 Girls Varsity Division II (we will enter either Division I or II, but not both)
1:55 Boys Varsity Division I
2:20 Girls Varsity Division I
6:00 Return to Ellensburg (We will stop for food on the way back.)
Sunday: Rest

“We all have dreams. In order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline and effort.”
--Jesse Owens

“If you don't risk anything, you risk even more.”
--Erica Jong
White Pass Camp Registration
The online registration was not yet working as of October 2nd. Keep checking at ​www.sunfairrun.com. We are signing up for week 1.
Sunfair course maps are available: Freshman 2.0 miles Everyone else 3 miles The freshman map was corrected Thursday.
Cross Country Update Sep 29, 2014
  • Emphasis for this week: Character
  • Please sell elite cards. This is how we support the athletic department.
  • White Pass Camp Registration opens Oct 1- whitepassxccamp.com We can provide scholarships if money is an obstacle (usually you pay deposit and we pay remainder)
Monday: VO2 at Valley View
Adv Boys: 8-10x1000m Adv Girls 6-8x1000m, 5-8mi tot
Dev : 6x1000m –or- 6 x 800m Beg: 5x800m
Cooldown: 0.5-1.5 miles + Leg Strength
Girls varsity meet after practice.
Tuesday: Meet in Mat Room Recovery Day
Core+ dis pace + drills/strides
Adv: 4-5 miles (A+ AM run) Dev: 3 miles Beg: 2 miles
Boys varsity meet after practice.
Wednesday: Mix- threshold, VO2, R-hills + leg strength (A+ AM run)
PLEASE TURN IN ELITE CARD SALES TODAY
Thursday: Dis/Steady State (A+ AM run)
Adv: 5-6 miles Dev: 4-5 miles Beg: 3-4 miles
Drills/strides
Friday: Meet in Mat Room Pre-race
Core+ dis pace + drills/strides
Adv: 4-5 miles Dev: 3 miles Beg: 2 miles
TEAM DINNER IN COMMONS AFTER PRACTICE
Saturday: Sunfair Bus leaves at 7:30 (meet at 7:15)
9:30 Frosh B & G (2mile) Cami, Neave, Emily D, Amanda, Chandra, Anna, Mikhayla, Audrey, Iden, Trevor, Henry, Langdon, Ryker, Matt, Brenner, David H, Jason, Oliver, Dominic, Luke, Seth, Aaron, Austin, Thomas
10:00 Boys 11th :Cameron, Stephen, Logan, Nathan, Quinton, Uriel, Nate H, Marcus, Thys, Sam S, Josh
10:30 Girls JV: Hannah, Maggie, Savanna, Stephanie, Katie, Eliza, Sydney, Hunter, Rachel, Elle, Lexi, Jessica, Chloe, Ashley, Miranda, Abby W
11:00 B & G 10th : Jack, Johnny, Owen, Ryan. Nick, Thomas, David, Mark, Miles, Silas, Pierce, Davin, Ben S, Cameron, Tanner
11:30 B 12th Hunter, Taylor, Max, Dante, Jaron, Nate M, Dalton, Garrett, Ben W
12:00 B & G Varsity Flight 1 Sasha & Kourtney
12:30 B & G Varsity Flight 2 Conor & Star
1:00 B & G Varsity Flight 3 Randy & Abby
1:30 B & G Varsity Flight 4 Eric & Emily V
2:00 B & G Varsity Flight 5 Travis & Jennifer
2:30 B & G Varsity Flight 6 Nate J & Uhuru
3:00 B Varsity Flight 7 Alex
3:30 G Varsity Flight 7 Salma
4:00 Community Run
4:30 Awards
7:00 PM Return to EHS
Be sure to warmup and cooldown. Support your teammates when you are finished racing- carry sweats back to our tent etc. Remember to show good CHARACTER.
Be prepared with food and lots of water.
More info on sunfairrun.com- click “Meet Info” for course maps, driving directions, etc.
2014 Athletes of the Meet
Meet Boy Girl
Reed Park Pierce Obrien Lexi Mauney
Ellensburg Invite Thys Reynolds Uhuru Hashimoto
Fort Steilacoom Conor Montgomery Katie Gabriel
Ellensburg League #1 Sasha Sumner Elle Larson
Sunfair
Ephrata League
Richland
Ellensburg League #2
Prosser League
JV Invite
Districts
State
Cross Country Update Sep 22, 2014
Great run at Fort Steilacoom. Remember, we went there to expand our ideas about what we can do!
This week’s workout priorities are: 1) VO2 2) Long run 3) Stability + Alignment
Monday:
Core & Long Run (dis pace) + leg strength
Beg: 4-5 mi JWT to gate or beyond, up over Craig’s Hill + 1 set leg strength
Dev: 5-6 mi JWT to second gate or close, up over Craig’s Hill + 2 sets leg strength
Adv: 6-7 mi total- JWT or Durr + 2 sets leg strength
Adv+/Adv++ 7-9 mi total (1 hour) + 2x leg strength
Tuesday: VO2 Valley View
This will be a big day- be ready!
1000s, 800s, etc in the grass.
Adv+/Adv++ consider AM run
Wednesday: Pre-Race **Special Guest Coach Arlt on running technique
Easy distance, drills with Arlt and strides
Beg: 2 mi Dev:3 mi Adv:4-5 mi
Thursday: Wapato, Quincy and Prosser @ Carey Lakes (5k course)
Meet in front of school at 3:15 to get/give rides to lake.
4:30 Girls Race
5:00 Boys Race
After race development & Advanced will do some R-pace running as part of cooldown.
Friday: Recovery + Leg Strength 1:30 @ track- Have all your stuff out of school so you are not in the building during early release.
Beg: 2 mi Dev:3 mi Adv/Adv+:5 mi Adv++ 7 mi
Saturday: on your own
Beg:15 minute tempo 3 mi tot Dev 20 min tempo 4 mi tot
Adv: 20 min tempo 6 mi tot Adv+/Adv++ 20 min tempo 6 mi tot
Sunday: on your own Rest or cross train
Monday: This will be a big day- be ready!

“Champions are made when no one is looking” –seen on T-shirt at Fort Steilacoom
“To give anything less than your best, is to sacrifice the gift.” Steve Prefontaine
Cross Country Update Sep 15, 2014
Please thank your parents for all they did to put on the Ellensburg Invite! This year was the biggest ever by far, and the event ran better than ever.
This week’s workout priorities are: 1) VO2 2) Long run 3) Timing/turnover
Sweatshirt & Jacket orders are out this week. Get an order form at practice or on the website.
Monday:
Core & Long Run (Last 1-2 mi Steady State/Threshold) + leg strength
Beg: West Eburg & back (to bathrooms or bridge) 4-5 mi + leg strength
Dev: West Eburg+ 1 lake loop – 6-7 mi total + leg strength
Adv: West Eburg + 3 mi course- 8 mi total + leg strength
Adv+/Adv++ 9-11 mi tot + leg strength
Tuesday: Recovery Day (Core)
Girls varsity meeting @ start of practice
Beg: 2 mi Dev:3 mi Adv:4 mi Adv +/++: 5-6 mi (A++ AM 3 mi)
Boys varsity meeting @ end of practice
Wednesday: VO2 Hills + leg strength
Adv Boys: 2x(3x1000m:T, VO2, VO2) Adv Girls 2x(3x800m:T, VO2, VO2), 5-8mi tot
Dev : 2x(3x800m:T, VO2, VO2) –or- 2x(800mT, 800m VO2, 400mVO2)
Beg: 800mT, 2x800m VO2, 2x400mVO2
Thursday: Core, Easy run, drills York 200s
Beg: 2 mi Dev:3 mi Adv:4 mi Adv +/++: 5-6 mi (A++ AM 3 mi)
Friday: Pre-Race- easy distance, drills and strides (Sweatshirt/Jacket Orders)
Beg: 2 mi Dev:3 mi Adv:4-5 mi
Team Relaxation
Team Dinner after practice in commons
Saturday: Fort Steilacoom Invite @ Fort Steilacoom Park, Lakewood
THIS MEET IS FOR ALL TEAM MEMBERS (WE ARE TAKING 2 BUSES)

6:15 Meet at EHS (6:30 –Depart, 9:00-Arrive)
10:05 Boys JV "team"
10:35 Girls JV "team"
11:05 Boys 9th grade JV
11:10 Girls 9th grade JV
11:40 Boys Flight 1 (#'s 5, 6, 7, & 8)
11:45 Girls Flight 1 (#'s 5, 6, 7, & 8)
12:15 Boys Flight 2 (#'s 1, 2, 3, & 4)
12:20 Girls Flight 2 (# 1, 2, 3, & 4)
12:50 Boys Gold-
12:55: Girls Gold-
1:20 Boys Junior Varsity #2 race (10-12th grade JV)
1:40 Girls Junior Varsity Race (10-12th grade JV)
3:00 Depart, stop for lunch (bring $), 7:00 return to Eburg.
“The quality of a person's life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor.” -Vince Lombardi
Cross Country Update September 8, 2014
Please turn in signed expectations slip if you have not already. You can print additional slips from the "Expectations and Handbook" link on website.
Monday: Warmup, core, dis/steady state, 100m strides
Beg 3 mi total Dev 4-5 mi total Adv 6 mi tot A+ 7 mi tot A++7 mi tot
6 strides 8 strides 10 strides 10 strides 10 strides
Uniform checkout for seniors
Tuesday: Senior Pictures 7:30 AM @ track
Practice: Reed Park Time Trial + VO2 Max
Warmup, Time Trial PLUS
Beg: 1x500m Tempo + 4x250m VO2 (from middle)
Dev: 2-3x(500m Tempo, 2 min jog, 500m VO2, 2 min jog)
Adv Boys: 2x(1000m Tempo, 3 min jog, 1000m VO2, 3 min jog)
Adv Girls: (1000m Tempo, 3 min jog, 1000m VO2, 3 min jog)+ (500m Tempo, 2 min jog, 1000m VO2, 2 min jog) Why different: Time at VO2 pace is most important here and the boys paces are a little faster.
Beg 4 mi total Dev 5 mi total Adv 6 mi tot A+ 7 mi tot A++7-8 mi tot
Leg Strength @ track.
Wednesday: Picture day: be in uniform at 3:30 @ the track. Uniforms are available in Mr. Hashimoto’s room from 3:05-3:25
Recovery Day (Core, drills, strides) + team activity
Beg: 2 mi Dev:3 mi Adv:4 mi A+: 5 mi A++: 5 mi
Thursday: Core, Threshold workout: 15-30 mins + drills, strides & leg strength
Beg 3-4 mi total Dev 5 mi total Adv 6 mi tot A+ 6 mi tot A++7 mi tot
Friday: Pre-Race
Meet at Carey Lakes at 3:45. Parents and older athletes please offer rides. Mr. Hashimoto will leave EHS @ 3:20 from front doors for anyone left who needs a ride.
Beg: 2 mi Dev:3 mi Adv:3 mi A+: 3 mi A++: 5 mi
Drills & strides
Race Goals
Family Potluck @ Carey Lakes 5:30-6:30
This is a team tradition: Your whole family is invited. Please bring a dish to share that is proportional to the number of people who are coming. Please bring plates, utensils, etc as well. This is a great chance to meet other XC families and plan volunteer assignments for the Invitational.
Saturday: Ellensburg Invitational (map on website)
10:15 Arrive, get race number. All runners in a race meet at picnic shelter 30 minutes before your race to warmup. After your race get a drink and do your cooldown. Stay to cheer on teammates and for post race team meeting!
11:00 JV Boys I (slower)
11:30 JV Boys II (faster)
12:00 JV Girls
12:30 Varsity Boys
1:00 Varsity Girls
1:30 Community Run
2:00 Awards
2:15 Team meeting in shade.
*Shirts will be available for $15. Other healthy snacks will be sold by the band parents.
“Today I will run what you will not so that tomorrow I can run what you can not”
Cascade Crest Story
Thanks again to everyone who supported my during the race. I really felt the love and it helped me immensely. I wrote my story of the race which my friend Debbie (who crewed for me) put on her blog. She also wrote up her version of events including a few pictures and it is here. Enjoy and thanks again for the support!
Expectations, Handbook and Cle Elum Camp Information
Hard copies of this information will be given to athletes at practice. Here are electronic copies:

Expectations and Handbook Cle Elum Camp
Practice Calendar
Summer is flying by. We've had great training at summer practices and camps. Keep it up through August! The following events are planned in August:
August 18th: Fall Sports Kickoff 6:30PM EHS Commons. A meeting for athletes and parents from all fall sports. We will have a breakout session for Cross Country where we will discuss the team philosophy, upcoming season, team expectations, and volunteer opportunities for parents.
August 20th: Carey Lakes Team Gathering 6:30PM-5:30PM-8PM Carey Lakes Picnic Shelter. Last year we did a pool party, this year we decided to do it outside. An event for all runners: veterans, novices and even those considering joining the team. Come for food and games.
August 23rd: Cascade Crest Aid Station. See the Ellensburg XC Summer Training Facebook Page for more information.
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
August 24 25 First Practice!
9AM-11AM
26 (8:30-12:30 Freshman orientation)

3:30PM-5:30PM
Practice
27
9AM-11AM Practice

3:30-5:30: Trail work at Carey Lakes- bring loppers, gloves & water.
28
9AM-11AM
Possible alternate practice for fair participants 7PM
29
9AM-11AM
30
31 Sep 1
Labor Day
2
3:30PM-5:30PM
3 First day of school
3:30PM-5:30PM
4
3:30PM-5:30PM
5 Team Camp (Lake Cle Elum) depart EHS after school 6 Team Camp Return to EHS 6PM
7 8
3:30PM-5:30PM
9
3:30PM-5:30PM
10
3:30PM-5:30PM
*Uniform Issue 3:10 followed by Team Pictures @ 330
11
3:30PM-5:30PM
12
3:45PM-5:00PM @ Carey Lakes
Family Potluck 5:30
13
Ellensburg Invite (Our big home meet)
10AM-2:30PM
  • Unless noted, all practices meet at EHS track.
  • I allot 2 hours for practice. After the first 3 weeks, athletes will know routines and practices will often be shorter. The duration of practice varies day to day, with harder workouts taking longer and easier days taking less time. Also, more advanced runners are able to run for a longer period of time than novices. I publish a weekly update that includes a schedule of training so athletes and families will know which days are longer than others.
  • Athletes should bring: running clothes, extra clothes for after running, water, and a post-run snack.
Oregon Camp at Newberry Caldera (July 20-25)

You will see this!  Our campsite is on the right hand lake.
You will see this!  Our camp is on the right hand lake.

This camp is for Ellensburg runners who are seriously dedicated to their summer training.  We travel to Newberry Caldera and camp at 6000ft.  The runs are challenging and spectacular. Athletes do a service project.  The camp culminates with a dawn run up Paulina Peak.  There is no charge for this camp- runners are expected to help at the Whiskey Dick Triathlon which raises funds for this camp.  “The crater rim run was the best run I’ve ever done!” –Abby Ernest-Beck



Special for 2014 only!  World Youth Championships for Track and Field are being held in Eugene.  We will travel to Eugene Thursday night- this evening features the finals of the women’s 3000m, where American Mary Cain is a medal contender.  We will camp near Eugene Thursday night and travel back EARLY friday morning.  We will return to Ellensburg by noon on July 25th.

Logistics:

Depart Sunday, July 20, 8AM EHS

Return Friday July 25, noon EHS

Sunday: Drive to Newberry Caldera (Cinder Hill Campground), run

Mon-Wed: run, eat, sleep, repeat.  Daily schedule varies slightly depending on workout.

Thursday: Paulina Peak run, travel to Eugene.  Run Pre’s trail, Watch World Youth Championship, camp.

Fridaty: Return to EHS at noon.


All food is provided.  Athletes will be working to prepare and clean up from meals.  Food will be healthy, delicious, and copious!


Camping: We will be staying at Cinder Hill Campground in tents.  Tents are single gender, with no visitors.


Packing list: A packing list will be posted the week prior to camp.

Cost: There is no charge for this camp.  Athletes are expected to help at Whiskey Dick Triathlon July 26 and/or 27th.

Signup here.

Fun and Inspiring Article about Scott Jurek
Here is the article from Costco magazine.  Inspirational running philosphy and advice about nutrition.
Cross Country is for You!

Cross Country running is an exciting fall sport at the high school.  A cross country race is usually 3 miles and occurs on grass and trails.  You should consider cross country for your fall sport because:

 

• No one sits on the bench.  All athletes get to race each race.  You don’t have to be a superstar to get playing time in cross country.

• You will feel good about yourself as you improve!  No matter what your current fitness, you will see improvement in yourself through the season.

• You will meet friendly people.  All athletes, varsity and junior varsity, boys, and girls, practice together (although some run farther).  By the time school starts you will have new friends in all classes from freshmen to senior.

• And of course… cross country is FUN.

 

Don’t worry if you’ve never run before.  Many of our varsity runners did not enjoy running until they joined the cross country team.

 

Team Philosophy:  Ellensburg Cross Country emphasizes the three C’s of cross country:

 

Character- Ellensburg cross country runners do their best is all areas of their lives.  They are honest and dependable.  They are confident yet humble and display good sportsmanship.  They demonstrate good character even when no one is looking.

Commitment- Ellensburg cross country runners give their best effort consistently over time.  They know that the process of striving for excellence is what gives running meaning.  They live a lifestyle conducive to high performance: good nutrition, sleep, avoiding alcohol and drugs.

Community- Ellensburg cross country runners create a unique team identity where everyone is welcome and no hazing occurs.  Runners do not say “no” when other athletes ask to be included.  Ellensburg cross country contributes to the broader Ellensburg community through service.

Expectations and Handbook
Athletes received a paper copy of this the first week of practice.  If you did not get one, see Mr. Hashimoto for a copy or read it here.  Please return the signed slip from page 1 after you have discussed expectations with a parent/guardian.
Athletes of the Meet 2012
Meet Boy Girl
Ellensburg Invite Scott Whitaker &
Ramon Gonzalez
Lindsey Dowd
Prosser League Alex Ponchene Rachel Farris
Bellevue Ben Bottcher Engaisi Peter
Twilight Leo Andraca Engaisi Peter
Apple Ridge
League
Nick Gylling Amber Nickerson
Ellensburg League Alex Ponchene Teresa Vaupel
Toppenish League Eric Wilson Molly Verhey
Districts Travis Gylling
Scott Whitaker
Amber Nickerson
Emily Volkirch
State n/a Rachel Farris
Get updates on your phone with twitter
In trying to keep with the times, I am going to try using twitter to keep athletes and parents informed about cross country events.  It is simple: either follow jeffhashimoto using twitter if you already have an account.  If you don't, text "follow jeffhashimoto" to 40404.  You will automatically receive texts on your phone.

I do not aspire to be a full time twitterer.  I will tweet changes in practice times, when updates are posted online, summaries of race results, changes in return times, etc.  I thought of this when the bus was 45 minutes late picking us up from camp.  I would have tweeted "Bus was late- new arrival time 3:45.  Sorry for the inconvenience."  This way all parents would have been informed.

This is kind of an experiment for me...so let me know if it works.


Athletes of the Meet 2011
Meet Boy Girl
Ellensburg Invite Randy Stevenson                
Nick Gylling
Quinn Carolan **Also team choice
Jennifer Jackson
Fort Steilacoom Gabe Merrill-Steskal**Also
team choice
Molly Verhey
Ellensburg League Nick Gylling
Sunfair Alex Ponchene Sheraden Dowd
Selah League Cody Hougnon & Jeffrey Ott Raylee Duncan
Ellensburg League Jeffrey Ott Amber Nickerson
Toppenish League Jose Ibarra & Ben Bottcher Rachel Farris
Regionals Eric Wilson Emily Bowen
State Thatcher Montgomery Mariah Farris
Athletes of the Meet 2010
 
Meet
Boy
Girl
Captains’ Character
Ephrata Jamboree
Nick Gigstead
n/a
n/a
Ellensburg Invite
Thatcher Montgomery
Brinn Hake
 
Eric Hurson
South Whidbey Invite
Dan Scott
Annalise Pownall
Nick Gylling
Wapato
 
Ben Hackenberger
Mariah Farris
Elena Larrabbee
Sunfair
Thatcher Montgomery
Liston Idler
Keri Woody
Jacob Sparks
Ephrata
Mac Wood
Aryana Henthorne
Emily Bowen
Ben Hackenberger
Lakewood/
Quincy
Sam Darda
Mariah Farris
n/a
Ellensburg
 
Ben Hackenberger
Sheraden Dowd
Kyle DeWitte
Toppenish
 
Sam Darda
Tabi Zimny
Gabe Merrill-Steskal
Regionals
 
Liston Idler
Gabe Merrill-Steskal
Annalise Pownall
Holly Spencer
Sam Shissler
Keri Woody
Brinn Hake
Nick Gigstead
State
Jeffrey Ott
Marisa Wickerath
 
 
Team Results
8/6/2010 Cross Country Results and Schedule are on our athletic.net page:
http://www.athletic.net/CrossCountry/School.aspx?SchoolID=460
Discussion Topics
Team Contacts
No "Team Contacts" exist(s)
Team Members
No "Team Members" exist(s)