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Bill Chapman Invite Pics Are Posted
Thanks to XC team photographer extraordinaire Brian Evans who has posted over 150 pictures from last week's Bill Chapman
Invitational. Very nice work Brian!
Visit Brian's photo albums at http://titans.myphotoalbum.com/.
Welcome!
 elcome to Titan Cross Country 2009!
I hope that all of you had an enjoyable & restful summer and I know that alot of us are excited for the start of 2009
Cross Country season.
The Titan XC teams enjoyed tremendous individual & team success in 2008 capped off by both the boy's & girl's teams qualifying
for the State XC Meet. It was the first time in school history that both teams have qualified for state in the same year
and only the second time that the Titan girls have ever qualified for state.
As most of you know, this will be my second XC season at WSHS and of course our goals are set even higher for 2009. There will
be several changes in our program for 2009 that should make for an even more exciting year of Titan Cross Country.
If you are new to our program, you can find several of the key training concepts that we will be using listed on our
Welcome page.
Looking forward to a highly successful 2009 XC season!
This Week
NOTES: Wk 4
(Sept. 14-20)
Mon. Sept. 14 - CVC Preview Meet @ Bush Park (3:45pm start time). Boys & Girls will all run together with girls starting 3:00
minutes before the boys.
- RACE SCHDEDULE
- 3:45 Novice Race (all first year XC runners regardless of grade)
- 4:15 Sophomore Race
- 4:45 Junior Race
- 5:15 Senior Race
Practice will be normal for the rest of the week (2:50pm @ WSHS).
Sat. Sept. 19 - Saxon Invite @ Bush Park (10:00am start time). There will be NO bus to this meet. Please plan on arriving
no later than 9:30am if you are a JV boy or girl. Realize that this is a big meet and there is limited parking so plan
accordingly. Contact Coach Jimenez if you can't find a ride to the meet.
- RACE SCHDEDULE
- 10:00 Varsity Girls
- 10:45 Varsity Boys
- 11:30 JV Girls
- 12:15 JV Boys
Practice Info
Our practice schedule for the most part runs in 21-day cycles with our most important workout of the week being held on Monday. Please schedule
appointments for Tues & Thurs when possible as those are our distance days and the easiest days for you to workout on your own.
If you have any questions, check with Coach Jimenez.
TENATATIVE AUGUST PRACTICE SCHEDULE
08.24 8:00a & 2:50p (WSHS)
08.25 2:50p (WSHS)
08.26 2:50p (Bush Park - Meet @ Tennis Cts)
08.27 8:00a (WSHS)
08.28 2:50p (WSHS)
08.29 Run on own
08.30 Day Off (Cross Training ok)
08.31 2:50p (Bush Park - Meet @ Tennis Cts)
09.01 2:50p (WSHS)
09.02 2:50p (WSHS)
09.03 2:50p (Time Trial - WSHS)
09.04 No Practice (Run on own)
FAQs
Frequently Asked Questions
-
My physical has exxpired and I can't get a new one until late August. Can I still practice with the team while
I'm waiting for my physical to get done?
- No, you won't be able to practice any Fall sports until your physical is on record in the WSHS Athletic Office and you have
been cleared to participate (as noted by receiving your green Titan card).
-
Is there a practice schedule that I can look at?
- Click on the PRACTICE INFO tab to the left of the FAQs tab and you will find our weekly practice schedule(s). This section
will be updated throughout the year. During the school year, all practices will start at 2:50pm and be held at WSHS.
-
How far are the XC races in HS? I heard the HS races are 5k, how far is that?
- The standard XC distance for HS runners in Oregon is 5000 meters (5k) which is 3.1 miles. Our home course in Salem is the
5K course at Bush Park. While most of our big races during the season are 5Ks, we also run several shorter races (usually
something around 2 miles) as I am a firm believer that the shorter, faster races help teach us how to run faster for 5K.
-
I'm not very sure about my running ability. Will I be able to OK in XC?
- Great question! Yes, most definitely. The best part of XC is that everybody has a place on the team and gets a chance to
improve not only their actual times each week but more importantly improve as a person as well. If you have doubts about who
you are, XC will help you realize just how much you can accomplish.
-
I'm going to miss the first week of practice. Can I still come out for XC?
- Yes, I realize that some people are still on vacation and finishing up with other commitments in late August. You can still
come out for XC but will need 10 "official" practices before you can run in a meet. The last day to come out for XC will be
Thurs. Sept. 10th.
-
When is the first day of practice?
- The first day of practice for all Fall sports is Mon. Aug. 24th.
Team Runs
TEAM RUNS
Team Runs are an awesome way of maintaining your fitness level and increasing team chemistry both during the season and especially
during the off-season.
Check out our Team Runs page for a list of Team Run events that we
will be having during the 2009 XC season.
If you would like to be a part of a particular Team Run then please RSVP that particular Team Run coordinator so they know to include you in any planning, or group emails.
If you have any questions or would like to host a Team Run then contact Coach Jimenez and he will get you setup.
2009 TEAM RUN SCHEDULE
- Th Aug. 27 - Bush Park XC Series (6:00p)
Log
This section is being updated.
Aug. 2008
Workouts
During the 2009 season, weekly workouts will be posted on our online Training Log at eTRaXC.com.
Contact Coach Jimenez if you need your logon info.
August Workout Suggestions
If you are planning on doing the Bush Park Runs on Thursdays then you will need to follow Plan B.
(If you haven't been running at all then you should just be running 20-30 min easy per day and we will get you on a
training program during the first week of practice.)
- WORKOUTS - WEEK 1 (Aug. 24-30)
- Mo 08.24 (AM) Warmup, Team Stretch, Running Drills, Pre-Core. 15 min of 2x1. Post-Core.
- Mo 08.24 | PM WORKOUT A > Warmup, Team Stretch, Pre-Core. 4-6 x 800 @ 160bpm w/ 3min rest. Cooldown & Post Core.
PM WORKOUT B > Warmup, Team Stretch, Pre-Core. 4-8 x 500 @ 160pm w/ 2min rest. Cooldown & Post Core.
- Tu 08.25 (PM) Warmup, Stretch, Form Running, Pre Core. 20-40 min easy run (depending on fitness level). Weights.
Maps
RECENT MAPS
Core
This section is being updated.
Aug. 2008
Off-Season
Summer Running has arrived!
After a brief break from running following the end of the T&F season, our Off-Season Conditioning program for the upcoming
XC season will begin with our 2008 Titan P.A.C.E. Camp starting on June 27th.
For those of you interested in receiving workout suggestions, please email Coach Jimenez your 2008 XC Season Goals and
remember to log your daily workouts into your online Training Log to remain an active member of the 2008 Summer Workout Group.
Remember - Summer is not only a great opportunity to maintain your fitness level from the XC season, but also a great time
to develop some lifelong Cross Training habits with activities such as swimming, cycling (or spinning), triathlon, or even hiking with a
50lb pack at altitude. The key to your future fitness success... just do something on a daily basis!
Need some motivational help with your off-season training? Signup for the Off-Season Coach's Challenge
starting in November of 2008. Details will be posted on the website when available.
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