West Salem Titan Cross Country - Welcome to Titan XCountry!

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Titan Duo Sweep Summer Solstice 5K

Dudley, Clark Go 1-2 st Summer Solstice 5k

Titan distance standouts Trent Dudley and David Clark placed 1-2 in the recent Summer Solstice 5K held at Salem's Minto Brown Island Park on Friday, June 25th.

Dudley clocked 17:08 for the 5k win while Clark finished a couple steps back in 17:09.

Summer Solstice 5k Results

1. Trent Dudley (17:08)
2. David Clark (17:09)
3. Eric Jeffers (17:34)
4. Chris Poole (19:07)
5. Scott McCulloch (19:11)

Complete results at http://www.wvroadrunners.org/results.shtml.

Welcome!

elcome to Titan Cross Country 2010!

I hope that all of you are having an enjoyable & restful summer and I know that alot of us are excited for the start of 2010 Cross Country season.

The Titan Cross Country teams enjoyed another season of tremendous individual & team success in 2009 by winning two District Meet titles (Varsity Boys & JV Girls), qualifying both varsity teams for the State XC Meet for the second year in a row and finishing the season with 30 of 34 competing runners posting season or lifetime best times at the District Meet.

With a large number of returning runners and another projected increase in first year runners, our goals for 2010 are set even higher. There will be several changes in 2010, including a return to the Tigard Invitational, that should make for an even more exciting year of Titan Cross Country!

I hope all of you are taking advanatge of your free time during the summer and working on improving your fitness level, either on your own or as part of our Summer Running Challenge. If you are a new, incoming runner or have any questions about our program, please feel free to contact me by email or leave a message at WSHS. You can find key training concepts that we will be using listed on this website.

Looking forward to a highly successful 2010 XC season!

Coach Jimenez

2010 INFO

NOTES: Week 1
Aug. 23-29, 2010

Our Fall practices will start Monday, August 23th, kicking off with an early morning run at 8:00 a.m. and an afternoon practice starting at 2:50pm. (FYI - We have (2) practices on the first day so that we don't have to practice on Fri. Sept. 3rd & have a 4-day weekend.)

Reminder: Athletes must athletic packets turned in to the Athletic Office & have obtained their "Titan card" before they will be allowed to practice. No EXCEPTIONS.

Our first meet of the year will be the Bill Chapman Invitational scheduled for Sept. 10th at Rood Bridge Park in Hillsboro.
It is very important that those of you wishing to run the first meet show signs of being in shape and make plans to attend our August practices.
You will need to have completed a minimum of 10 team practices in order to compete in the first meet.
Contact me via email if you have schedule conflicts which will prevent you from being able to attend any of the practices in August.
With the benefit of our online Training Log, It's very easy to be flexible and make adjustments when things are taken care of ahead of time. So plan ahead accordingly.

Practice Info

Trent is heavier than he looks! GENERAL PRACTICE INFO

Our regular daily practice schedule runs in a 21-day training cycle with our most important workout of the week being held on Monday. It is vitally important that you do not miss Monday practices.

If at all possible, please schedule any appointments that conflict with XC practice for either Tuesdays or Thursdays whenever possible (as those are our distance days and the easiest days for you to workout on your own).

Daily practice begins at 2:50pm and lasts until approx. 4:50pm (on most days).

If you have any questions, check with Coach Jimenez.

WEEKLY SCHEDULE

2:50p Group Warmup Run 3:00p Pre Core 3:10p Team Stretch
3:20p Running Drills 3:30p Workout 4:30p Core 4:40p Cooldown

MON
TUES
WED
THU
5k/10k pace, Tempo
Easy distance, Weights
Meet
Long Run, Tempo, Mega Core
FRI
SAT
SUN
Speed, Hills or Tempo
Easy distance (or Meet)
OFF (or Long Run is THU was Off)

TENTATIVE AUGUST PRACTICES

MO 8.23
TU 8.24
WE 8.25
TH 8.26
FR 8.27
SA 8.28
SU 8.29
8:00a & 2:50p (WSHS)
2:50p (WSHS)
2:50p (Bush Park - Tennis Cts)
8:00a (WSHS)
2:50p (WSHS)
Run on own
Day Off (Cross Training ok)
MO 8.30
TU 8.31
WE 9.01
TH 9.02
FR 9.03
SA 9.04
SU 9.05
MO 9.06
2:50p (Bush Park - Tennis Cts)
2:50p (WSHS)
2:50p (WSHS)
2:50p (Time Trial - WSHS)
No Practice (Run on own)
Run on own
Day Off (Cross Training ok)
Run on own (Holiday)

FAQs

FREQUENTLY ASKED QUESTIONS

What is Moratorium Week and why can't coaches have contact with athletes during it?
- The OSAA (which regulates all HS sports in Oregon) has declared that the week of August 1-7, 2010 will be the Moratorium Week for this school year. It simply means that coaches or school staff can have no contact with athletes during that time. Complete info on Moratorium Week can be found on the OSAA website.
I'm a soccer player. Can I also run XC at West?
- Yes. S-K Schools recently adopted a 2-sport policy that allows athletes to participate in more than one sport per season. WSHS has established guidelines which clarifies the process of doing both at the same time. Since XC will be your secondary sport & involve you missing many of our practices and/or meets, you would most likely be limited to running in the JV meets.
What type of running should I be doing during the summer?
- In general, any running is better than doing nothing. A general goal would be 150-200 min per week. Contact Coach Jimenez for details about the Summer Running Challenge or if you want to setup your own training plan or receive the weekly summer workout suggestions by email.
What were some of the highlights of the 2009 XC season?
- Wow, great question! There were so many. The Trojan Relay meet is always just a blast (even better when you win). The District Meet was awesome, everybody just ran incredible. Check out our XC Photo album for a really good snapshot of the season.
What is the hardest part of XC? What is the best part of XC?
- Honestly, the hardest part is the first couple weeks (getting into shape) & figuring out at what pace you should be training at. The best part is that XC is the ultimate team sport... everyone plays, everyone matters!!!
I haven't really ever ran before? Can I still do XC?
- Oh yeah, most definitely! Many of our first year runners had little or no experience to begin with & they would be the first ones to tell you just how much fun XC is (once you get through the first couple weeks).
I'm going to miss the first week of practice. Can I still run in the 1st meet?
- You will still need to have (10) practices prior to Sept. 10th. If you can run the workouts on your own & record them in our online Training Log, I will count those as official practices. Contact Coach Jimenez for details.
When is the first day of practice?
- The first official day of practice for all Fall sports is Monday, August 23rd. XC will have (2) practices on the first day so that we can take Friday, Sept. 3rd off.

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Welcome!

2010 INFO

Practice Info

FAQs

Articles

Team Runs

Training Log

Workouts

Off-Season

Core

Pushups

Swiss Ball

Med Ball

Pilates

Strength Training