Running Like a Wildcat: Training Journal

Running like a Wildcat: Training Journal 2017

Name: ______

~ 1 ~ ~ 2 ~ Table of Contents

Welcome to Cross Country ...... 5

Schedules ...... 6

Personal Running Records ...... 7

Goal Setting ...... 8

Heart Rate Zones ...... 8

Training Journal ...... 9

Wildcat Warm-Up & Cool-Down ...... 21

Wildcat Records ...... 22

Course Maps ...... 23

Pacing Chart ...... 24

Directions to XC Meets (Other Schools) ...... 28

~ 3 ~ ~ 4 ~ Welcome to Cross Country

What is Cross Country? The Sport of Cross Country is a competitive team sport offered in the fall for all students in grades 7 and 8 in the Bainbridge Island School District. Middle school athletes race a variety of distances. The first meet of the season will be a 1 mile jamboree. The second and third meets will be 1.5 miles. The fourth, fifth, and sixth meets will be 2.0 miles. The courses are mostly run across grassy fields, wooded paths, and have a mixture of hills and flat ground. Some courses even include creek crossings and log jumps to make it interesting!

A great thing about cross country (abbreviated XC) is that everyone competes! Everyone runs the same course, and although the first 7 runners to finish are considered the scoring team, at every meet ALL eligible athletes get to participate. There are no cuts, and no bench to sit on and watch while others play!

Our coaching philosophy is fairly simple: • Everyone is important, unique, and contributes • To strive for excellence is as worthy as achieving it • Everyone can reach for their personal best • We can have fun, train hard, and race well • We want to inspire a love of running

Everyone is Important: It is a team-wide philosophy that every athlete is vital to the success of the program. Keeping this in mind, running ability is actually one of the less important traits we look for. Regardless of whether you are at the front of the pack or somewhere in the middle, you play an important role on the team.

Striving for Excellence: Every person brings their own set of skills and abilities to the sport. Our goal is to assist each runner to achieve the most out of their skills.

Opportunities: Training programs are tailored and feedback from athletes is valued. The coaches work with each athlete (both as an individual and as a member of the team) to help maximize their potential. Keeping a training journal is key tool for both the athlete and the coaches.

Let's Have Fun: We run different places, different routes, and we have special days where we do something out of the ordinary, just to change things up a little.

Inspire a Love of Running: Running is something that can be done by everyone for the rest of their life. We seek to inspire people to run not just for competitive fitness, but also for good health, stress relief, and to enjoy the great outdoors!

~ 5 ~ Modified from the Warren Cross Country Team: A Parent’s Guide to Cross Country Schedules Race Schedule

Thursday, September 14th @ Kingston

Thursday, September 21st @ Klahowya

Thursday, September 28th @ Kingston

Wednesday, October 4th @ Battle Point Park (Home Meet)

Wednesday, October 11th @ Battle Point Park (Home Meet)

Thursday, October 19th @ Cedar Heights for the League Championship

*Students will typically leave school between 2:00-2:30 to travel to meets. This year, girls will race at 4:00pm and boys will race at 4:30pm.

General Weekly Schedule: M-F @ 3:45pm - 5:15pm Monday @ Battle Point Park

For: Long Run

Tuesday @ WMS Track & Field

For: Tempo/Pace Work

Wednesday @ Sakai Gym

For: Race Prep & Yoga

Thursday @ Location Varies

For: Racing – Go Wildcats!

Friday @ WMS Track & Field

For: Race Recap, Strength Training, and Games & Fun

~ 6 ~ Personal Running Records

Date Run Time Notes 1 mile Tuesday, Time Trial September 5 WMS Track

1 mile Thursday, Jamboree September Kingston 14

1.5 mile Thursday, Race September Klahowya 21

1.5 mile Thursday, Race September Kingston 28

2.0 mile Course Record: Boys 11:39, Girls 11:58 Wednesday, Race October 4 Battle Point

2.0 mile Course Record: Boys 11:39, Girls 11:58 Wednesday, Race October 11 Battle Point

1 mile Tuesday, Time Trial October 17 WMS Track

2.0 mile Thursday, League Champ. October 19 Race Cedar Heights

~ 7 ~ Goal Setting

Why are you doing cross country this year? What do you want to get out of cross country?

Goals Individual Team

Athletic

Personal

Calculating Heart Rate Zones

Heart Rate Zone How to Calculate My Heart Rate Max 220 – Your Age bpm Resting Take your pulse before you get out of bed in the morning. bpm Zone 1 Range: 70-75% (70 x Max) / 100 Goal: Improve endurance (75 x Max) / 100 _____bpm to _____bpm Zone 2 Range: 80-90% (80 x Max) / 100 Goal: Improve speed (90 x Max) / 100 _____bpm to _____bpm Zone 3 Range: 90-100%

~ 8 ~ (90 x Max) / 100 Goal: Peek Performance (100 x Max) / 100 _____bpm to _____bpm Training Journal: Week 1

Focus For the Week: Introduction to Cross Country

Date Workout Notes

Monday

Tuesday

Wednesday

First Day of XC Thursday

Fro Yo Run Friday 1.5 miles each way

Saturday

Sunday

~ 9 ~ Weekly Total (time or mileage): ______

Training Journal: Week 2

Focus For the Week: Nutrition and Sleep

Date Workout Notes Labor Day Monday

1-Mile Time Trial #1 Tuesday

First Day of School Wednesday

Thursday

Friday

Saturday

Sunday

~ 10 ~ Weekly Total (time or mileage): ______

~ 11 ~ Training Journal: Week 3

Focus For the Week: Injury Prevention and Recovery

Date Workout Notes

Monday

Tuesday

Wednesday

Race: Kingston Thursday 1-Mile Jamboree Leave Class: 2:20pm Race-Girls 4:00, Boys Race:4:30

Friday

Saturday

Sunday

Weekly Total (time or mileage): ______

~ 12 ~ Workout: 5x 400m & 2x 50m

Distance Goal Time Actual Time Notes

400m #1

400m #2

400m #3

400m #4

400m #5

As fast as 50m #1 you can.

Focus For the Week: Goal Setting

Date Workout Notes

Monday

Tuesday

Wednesday

Race: Klahowya Thursday 1.5-Mile Leave Class: 1:50pm Race-Girls 4:00, Boys Race:4:30

Friday

Saturday

Sunday

~ 14 ~ Workout: 7x 400m & 2x 100

400m #1

400m #2

400m #3

400m #4

400m #5

400m #6

400m #7

Focus For the Week: Form

Date Workout Notes

Monday

Tuesday

Wednesday

Race: Kingston Thursday 1.5-Mile Leave Class: 2:05pm Race-Girls 4:00, Boys Race:4:30

Friday

Saturday

Sunday

Focus For the Week: Mental Toughness

Date Workout Notes

Monday

Tuesday

Race: Battle Point Wednesday 2-mile Leave Class: 2:30pm Race-Girls 4:00, Boys Race:4:30

Thursday

Friday

Saturday

Sunday

~ 17 ~ Workout: 9x 400m & 4x 100m

400m #1

400m #2

400m #3

400m #4

400m #5

400m #6

400m #7

400m #8

400m #9

Training Journal: Week 7

~ 18 ~ Focus For the Week: What does it mean to be on a team?

Date Workout Notes

Monday

Tuesday

Race: Battle Point Wednesday 2-Mile Leave Class: 2:30pm Race-Girls 4:00, Boys Race:4:30

Thursday

Friday

Saturday

Sunday

~ 19 ~ Workout: Down the Ladder

800m #1

800m #2

400m #1

400m #2

400m #3

400m #4

200m #1

200m #2

Focus For the Week: Peak Performance

Date Workout Notes

Monday

1-Mile Time Trial #2 Tuesday

Wednesday

Race: Cedar Heights Thursday 2-Miles

End of Season Friday Banquette

Saturday

Sunday

~ 21 ~ Wildcat Warm-Up & Cool-Down

Wildcat Warm-Up Wildcat Cool-Down

 10-15 min Jog  10-15 min Jog

 Dynamic Movements  Static Stretching

o Knee Hugs o Torso Twist o Knee Drive o Should Raises o Lateral Skips w/Arm Swings o Shoulder Rolls o Hamstring Swoosh o Arm Stretch w/ Ankle o Toy Soldiers Circles o Walking Side Lunge o Side Bend o Walking Forward Lunge o Hip Flexor Lunge o Runner’s Lunge  Striders o Downward Dog o Hamstring o Quad Stretch o Side Lunge o Figure 4 – Meditator o Shake Legs Out o Free Stretch 

 Core 4

o Single-Leg Grass-Picker o Plank/Push-up Flow o Squat/Lunge Flow o Bridge March

~ 22 ~ WMS Wildcat Records – 2 miles

The Top Ten Fastest WMS Athletes Of All Time

Boy’s Records (Year) Time Girl’s Records (Year) Time Alex Miller (2016) 11:39.95 Meghan McPherson (2016) 13:51.46 William Galvin (2016) 12:25.10 Cora Cole (2016) 14:29.77 Grant Werlin (2016) 12:37.56 Cate Gleason (2016) 14:36 Everett Moore (2016) 12:43.05 Sydney Thompson (2016) 15:06.31 Declan McLennan (2016) 12:54 Marisa Wickline (2016) 15:07.56 Max Canavon (2016) 13:10.05 Nora Adams (2016) 15:23.52 Ben VanAken (2016) 13:24.78 Gabby Edwards (2016) 15:31.03 Sol McDermott (2016) 13:37.26 Cassidy Parr (2016) 15:31.24 Brenden Hungerford (2016) 13:38 Linnea Webber (2016) 15:34.07 Micajah Flockoi (2016) 14:16.25 Sofia Forslund (2016) 15:35.24

Battle Point 2-Mile Course Records

~ 23 ~ Time Boys (Year) School Time Girls (Year) School 11:39 A. Miller (2016) Woodward 11:58 M. Nichols (2016) Central Kitsap 11:42 L. Hensley (2016) Poulsbo 12:22 M. Zosa (2016) Poulsbo 11:43 S. Christensen (2016) Central Kitsap 12:42 T. Nichols (2016) Central Kitsap 12:00 A. Oathout (2016) Klahowya 12:55 E. Orser (2016) John Sedgwick 12:02 L. Bertnik (2016) Central Kitsap 13:00 E. Collins-Winn (2016) Cedar Heights

~ 24 ~ Course Maps

~ 25 ~ Pacing Chart

This pace chart from the Believe Training Journal was developed with training in mind. If you want to run 400-meter intervals at your 1 mile (1600m) goal pace, locate your goal pace in the 1600m column and follow it straight over to the 400 meters column. For example, if your 1 mile goal time is 5:16, your 400m interval goal pace is 1:19. Mile Pace = 4:00 – 5:16 min

~ 26 ~ Pacing Chart

Mile Pace = 5:20 – 6:48 min

~ 27 ~ Pacing Chart

Mile Pace = 6:52 – 8:20 min

~ 28 ~ Pacing Chart

Mile Pace = 8:24 – 13:40 min

~ 29 ~ Directions to XC Meets (Other Schools)

1) Kingston Junior High School •

a. From Woodward, turn left onto Sportsman Club Road to WA-305 •

b. Turn left onto WA-305 N •

c. Turn right onto Suquamish Way NE ( light by Casino) •

d. Suquamish Way turns slightly left and becomes Augusta Ave NE •

e. Continue onto Miller Bay Rd NE •

f. Turn right onto NE West Kingston Rd •

g. Your destination will be on the left: 9000 NE West Kingston Road, Kingston, WA 98346

2) Klahowya Secondary School •

a. From Woodward, turn left onto Sportsman Club road to WA-305 •

c. Slight right onto the Washington 3 S ramp to Bremerton •

d. Merge onto WA-3 S •

e. Take the exit toward NW Newberry Hill Road •

f. Turn right onto NW Newberry Hill Road • Turn left at Tieton Pl NW •

g. Destination will be on the left: 7607 NW Newberry Hill Rd, Silverdale, WA 98383

3) Cedar Heights Middle School •

a. From Woodward, turn left onto Sportsman Club road to WA-305 •

c. Merge onto Washington 3 S •

d. Slight left onto WA-16 (signs for Washington 16 E/Port Orchard/Tacoma) •

~ 30 ~ e. Take the Old Clifton Road/Tremont St exit toward Port Orchard • f. Drive to Pottery Avenue in Port Orchard • g. Turn right onto Tremont St W (signs for Port Orchard) • h. Turn right onto S Kitsap Blvd • i. Turn right onto Potter Avenue • j. Destination will be on the right: 2220 Pottery Avenue, Port Orchard, WA 98366

~ 31 ~