1. Get off the bus: Use bathroom and brief team meeting.

2. The course: (60 min before race) Most likely there is little excuse for getting lost; it happens, but if you go over it first then it shouldn’t happen often. When going over the course, you should be thinking about the race and how to use the course to your advantage.

3. Warm-up Run (40-45 min before race): Run the last part of the course to begin your  warm-up. Jog for 15 minutes, with a few 10-20 second tempo pickups.

4. Plyos/Active Stretching (25-30 min before race): This should last about 15 min.

5. Chill time: This is your time relax before the race, listen to some music, use the bathroom, etc. Be sure to get your racing flats/spikes on during this time.

6. Strides (10 min before race): Do strides from the starting line out approximately 100m and walk back to the start. Build up to race pace, hold for 5 seconds and then slowly throttle back. This should not get you tired, but should cause your heart rate to increase and you to sweat. This will prevent oxygen deprivation during the race. Do 3-4 of these.

7. Whistle Blow (5 min before race): The race official will blow a whistle or shoot a gun 5 min before the race starts. You will already be on the line from the strides. Coach will have a short chat with you, and then you take your sweats off and do a couple of strides in just your racing gear.

8. The GUN: It's GO time, everything you’ve been training for. Best advice I can give you… Run fast and do your best!

INVITATIONALS

Invitational events involve multiple teams (usually 50+) and give our athletes a huge opportunity to test themselves against the top competition in the NW. This is a critical part of our team’s preparation for Kingco and the post season championships. Invitationals take place on Saturdays. Both JV and Varsity athletes compete in all invitationals.

3-Course Challenge – elite XC invitational at Camp Rilea training center in Warrenton, Oregon. The team leaves early Friday AM (athletes are excused from school) and travel by charter bus to the event. The meet starts Sat AM. Transportation: We will be taking a District Charter bus. Cost estimate: $90 per athlete for the trip, which includes accommodations, team meals, etc. Additional details and final cost will be distributed to athletes early Sept. Scholarships are available.

Tahoma Co-Ed Relays – A low key early season invite, where we put together co-ed teams of 5 athletes who each run a 3000m loop before tagging off to the next runner. We finish up the event with a XC family BBQ with parents and siblings encouraged to attend! District bus will be provided to and from the event. Must have 8 practices to be a part of an relay team. If you don't then you will run the 3000m open community race at the start of the event.  

Bellevue XC Invite – An strong local invite where our full team will complete on the Kingco League course. This is a flighted meet, where top 8 varsity run in 4 different races. JV runs based off grade. No District transportation provided.

Nike Hole in the Wall – An elite invite up north where our full team will complete as JV and Varsity (top 7) to test themselves against some of the best in the NW. District buses will be provided.

KINGCO/STATE/NXR

Cross Country is unique among sports in how we train for and target having our best results at the end of the season. The championship portion of season begins with the Kingco League Championship.  Where our full team gets to once again work to improve upon their personal records (PR) in this culminating event.

Kingco –Kingco Championship brings all 10 Kingco 4A schools together to complete for the league championship (team and individual) and determine what teams qualify for State. There are separate JV and Varsity races. Varsity is comprised of the top 7 athletes from each team. There are both individual and team trophies awarded across both JV and Varsity events. JV Kingco Championship will be for the whole team (except the 7 who races varsity at Kingco)

State – The top 14 placing individuals and top 2 teams from Kingco qualify for the State Championship. This event brings together the best individuals and top 16 teams from across Washington State to crown the State Champions. State takes place in Pasco, WA with the athletes traveling by District bus on Friday, competing Sat, and traveling back Sat evening. When the team qualifies the top 9 (7 varsity plus 2 alternates) attend the Championship. There are both individual and team trophies awarded.

Nike Cross Regionals (NXR) – Every year XC joins the top teams from across the NW Region (WA, OR, ID, MT, AK, HI, WY) in Boise for Nike Cross Regionals. The top 2 teams and top 5 individuals qualify for Nike Cross Nationals in Portland the first weekend of December. The top 14 athletes compete. More details will be provided in early Oct. We always need 4-5 parent chaperons to attend. Athletes travel (usually fly) to Boise on Friday AM and back Sunday. There are multiple race divisions, with trophies awarded across all races. The cost for this event is paid individually by the athletes who attend. This event is wholly managed by the Booster Club and is not affiliated with Eastlake HS or LWSD. Athletes run as the Sammamish Wolfpack XC Club in custom club uniforms.