tag:blogger.com,1999:blog-12705898261008752902024-03-05T06:41:54.286-08:00Hermiston Cross CountryTroy Blackburnhttp://www.blogger.com/profile/10457576436576274337noreply@blogger.comBlogger4125tag:blogger.com,1999:blog-1270589826100875290.post-66534213134915191642023-11-27T11:10:00.000-08:002023-11-27T11:10:15.535-08:00<p> Hermiston XC had one of their best finishes ever Since they joined Washington. The girls won overall conference and won 3A conference. The boys finished second in overall conference and won 3A conference. The girls and boys got 3rd at districts and both qualified for state. Girls finished 14th at state with the boys finishing 12th at state.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizo8YvlQK8eHl36ddW0dtR27QECyiu0pu3uhdcvmL9OUhzVYc1R1vyTQegokyB9pK0io_FntIplm6CBfcIjsUcTs_5I4TfY9jnUxY6xw4BPgv8xecLw-ocvOJNG8KFTED651zLSDy8IzZpFdP1fqd85XkxRNe1cMr9SWBOrhZ-rQjqidNhaI7Hn5TfBzw/s4032/IMG_1484.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizo8YvlQK8eHl36ddW0dtR27QECyiu0pu3uhdcvmL9OUhzVYc1R1vyTQegokyB9pK0io_FntIplm6CBfcIjsUcTs_5I4TfY9jnUxY6xw4BPgv8xecLw-ocvOJNG8KFTED651zLSDy8IzZpFdP1fqd85XkxRNe1cMr9SWBOrhZ-rQjqidNhaI7Hn5TfBzw/s320/IMG_1484.JPG" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-RkehDvcbgKCUVq6jWR8iX5EuxaMF7po2uF_-VJIemmjSVFBSESJdRkS44SUTmGgIdsHx_FtS8U-W0VEH1F4OGb7UaLvIpimMWXqhp7PeolEsyeGZCWf69ANQDAc8KR0HZQM7L8giuNRiaYa92C_2l17TfE14xTrojswID11BeP_AQrkqR-mZT4hHOh4/s4032/IMG_1481.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3024" data-original-width="4032" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-RkehDvcbgKCUVq6jWR8iX5EuxaMF7po2uF_-VJIemmjSVFBSESJdRkS44SUTmGgIdsHx_FtS8U-W0VEH1F4OGb7UaLvIpimMWXqhp7PeolEsyeGZCWf69ANQDAc8KR0HZQM7L8giuNRiaYa92C_2l17TfE14xTrojswID11BeP_AQrkqR-mZT4hHOh4/s320/IMG_1481.JPG" width="320" /></a></div><br /><p></p>Troy Blackburnhttp://www.blogger.com/profile/10457576436576274337noreply@blogger.com0tag:blogger.com,1999:blog-1270589826100875290.post-48624542620744367062014-12-20T09:57:00.001-08:002018-06-04T22:46:30.667-07:00Hermiston XC finished 3rd for the third year in a row. Great Job Tim Swarat, Abe Wright, Josiah Niederwerfer, Hayden Earl, Donell Rome, Angel Castellanos, and Isaac Sanchez. What an amazing year.<br />
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Troy Blackburnhttp://www.blogger.com/profile/10457576436576274337noreply@blogger.com0tag:blogger.com,1999:blog-1270589826100875290.post-25724071660601202062013-11-21T14:44:00.004-08:002013-11-21T15:21:13.966-08:002013 XC Season HighlightsThe 2013 cross country season is nearly over and there is a lot to celebrate.<br />
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The Hermiston High School boys team won it's fourth consecutive Columbia River Conference title and fourth consecutive state meet trophy.<br />
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<tr><td class="tr-caption" style="text-align: center;">Photo by Derek Earl</td></tr>
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Seniors Jose Macias and Alejandro earned First Team All-CRC honors for finishing side-by-side at the district meet. <br />
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<tr><td class="tr-caption" style="text-align: center;">Alejandro Cisneros and Jose Macias finishing together at CRC Championships<br />
Photo by Hermiston Herald</td></tr>
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They also earned First Team All-State honors for the second consecutive year, placing second and fifth respectively.<br />
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Jose's state time of 15:50 is the second fastest time in Hermiston High School history at the state meet, making Alejandro (15:46; 2012) and Jose (15:50) the two fastest Hermiston runners in school history at the state meet. <br />
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Jose's second place finish at state ties the highest finish in school history at the OSAA Cross Country meet, matched only by his older sister, Jennifer Macias (2005, 2006), and Jordan Ringe (2008).<br />
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<b style="background-color: #141414; color: white; font-family: Cantarell; font-size: 13px; line-height: 18px; text-align: -webkit-center;"><span style="font-family: 'Wide Latin', serif; font-size: 18pt;"> BOYS TOP TEN @ STATE</span></b></div>
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<b style="background-color: #141414; color: white; font-family: Cantarell; font-size: 13px; line-height: 18px; text-align: -webkit-center;"><span style="font-family: 'Wide Latin', serif; font-size: 18pt;"><br /></span></b><span style="background-color: #141414; color: white; font-family: Cantarell; font-size: 13px; line-height: 18px; text-align: -webkit-center;"></span></div>
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<span style="font-family: 'Arial Narrow', sans-serif; font-size: 16pt;"> 1<o:p></o:p></span></div>
</td><td nowrap="" style="border: 1pt solid windowtext; height: 20.25pt; padding: 0in 5.4pt; width: 134pt;" valign="bottom" width="179"><div class="MsoNormal">
<span style="font-family: 'Arial Narrow', sans-serif; font-size: 16pt;">Alejandro Cisneros<o:p></o:p></span></div>
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<span style="font-family: 'Arial Narrow', sans-serif; font-size: 16pt;">15:46<o:p></o:p></span></div>
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<span style="font-family: 'Arial Narrow', sans-serif; font-size: 16pt;">2012<o:p></o:p></span></div>
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<span style="font-family: 'Arial Narrow', sans-serif; font-size: 16pt;">3(5A)<o:p></o:p></span></div>
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<span style="font-family: 'Arial Narrow', sans-serif; font-size: 16pt;"> 2<o:p></o:p></span></div>
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<span style="font-family: 'Arial Narrow', sans-serif; font-size: 16pt;">Jose Macias<o:p></o:p></span></div>
</td><td nowrap="" style="border-bottom-color: windowtext; border-bottom-width: 1pt; border-right-color: windowtext; border-right-width: 1pt; border-style: none solid solid none; height: 20.25pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64"><div class="MsoNormal" style="text-align: center;">
<span style="font-family: 'Arial Narrow', sans-serif; font-size: 16pt;">15:50<o:p></o:p></span></div>
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<span style="font-family: 'Arial Narrow', sans-serif; font-size: 16pt;">2013<o:p></o:p></span></div>
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<span style="font-family: 'Arial Narrow', sans-serif; font-size: 16pt;">2(5A)<o:p></o:p></span></div>
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<span style="font-family: 'Arial Narrow', sans-serif; font-size: 16pt;">3<o:p></o:p></span></div>
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<span style="font-family: 'Arial Narrow', sans-serif; font-size: 16pt;">Eduardo Juarez<o:p></o:p></span></div>
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<span style="font-family: 'Arial Narrow', sans-serif; font-size: 16pt;">15:52<o:p></o:p></span></div>
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<span style="font-family: 'Arial Narrow', sans-serif; font-size: 16pt;">2011/2012<o:p></o:p></span></div>
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<span style="font-family: 'Arial Narrow', sans-serif; font-size: 16pt;">4(5A)<o:p></o:p></span></div>
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<span style="font-family: 'Arial Narrow', sans-serif; font-size: 16pt;">4<o:p></o:p></span></div>
</td><td nowrap="" style="border-bottom-color: windowtext; border-bottom-width: 1pt; border-right-color: windowtext; border-right-width: 1pt; border-style: none solid solid none; height: 20.25pt; padding: 0in 5.4pt; width: 134pt;" valign="bottom" width="179"><div class="MsoNormal">
<span style="font-family: 'Arial Narrow', sans-serif; font-size: 16pt;">Jordan Ringe<o:p></o:p></span></div>
</td><td nowrap="" style="border-bottom-color: windowtext; border-bottom-width: 1pt; border-right-color: windowtext; border-right-width: 1pt; border-style: none solid solid none; height: 20.25pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64"><div class="MsoNormal" style="text-align: center;">
<span style="font-family: 'Arial Narrow', sans-serif; font-size: 16pt;">15:54<o:p></o:p></span></div>
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<span style="font-family: 'Arial Narrow', sans-serif; font-size: 16pt;">2008<o:p></o:p></span></div>
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<span style="font-family: 'Arial Narrow', sans-serif; font-size: 16pt;">2(5A)<o:p></o:p></span></div>
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<span style="font-family: 'Arial Narrow', sans-serif; font-size: 16pt;">5<o:p></o:p></span></div>
</td><td nowrap="" style="border-bottom-color: windowtext; border-bottom-width: 1pt; border-right-color: windowtext; border-right-width: 1pt; border-style: none solid solid none; height: 20.25pt; padding: 0in 5.4pt; width: 134pt;" valign="bottom" width="179"><div class="MsoNormal">
<span style="font-family: 'Arial Narrow', sans-serif; font-size: 16pt;">Brian Horneck<o:p></o:p></span></div>
</td><td nowrap="" style="border-bottom-color: windowtext; border-bottom-width: 1pt; border-right-color: windowtext; border-right-width: 1pt; border-style: none solid solid none; height: 20.25pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64"><div class="MsoNormal" style="text-align: center;">
<span style="font-family: 'Arial Narrow', sans-serif; font-size: 16pt;">15:56<o:p></o:p></span></div>
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<span style="font-family: 'Arial Narrow', sans-serif; font-size: 16pt;">2001<o:p></o:p></span></div>
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<span style="font-family: 'Arial Narrow', sans-serif; font-size: 16pt;">8 (4A) <o:p></o:p></span></div>
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<span style="font-family: 'Arial Narrow', sans-serif; font-size: 16pt;">6<o:p></o:p></span></div>
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<span style="font-family: 'Arial Narrow', sans-serif; font-size: 16pt;">Tommy Puzey<o:p></o:p></span></div>
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<span style="font-family: 'Arial Narrow', sans-serif; font-size: 16pt;">16:08<o:p></o:p></span></div>
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<span style="font-family: 'Arial Narrow', sans-serif; font-size: 16pt;">2002<o:p></o:p></span></div>
</td><td nowrap="" style="border-bottom-color: windowtext; border-bottom-width: 1pt; border-right-color: windowtext; border-right-width: 1pt; border-style: none solid solid none; height: 20.25pt; padding: 0in 5.4pt; width: 1.25in;" valign="bottom" width="120"><div class="MsoNormal" style="text-align: center;">
<span style="font-family: 'Arial Narrow', sans-serif; font-size: 16pt;"> 17 (4A)<o:p></o:p></span></div>
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<span style="font-family: 'Arial Narrow', sans-serif; font-size: 16pt;">7<o:p></o:p></span></div>
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<span style="font-family: 'Arial Narrow', sans-serif; font-size: 16pt;">Javier Velasco<o:p></o:p></span></div>
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<span style="font-family: 'Arial Narrow', sans-serif; font-size: 16pt;">16:17<o:p></o:p></span></div>
</td><td nowrap="" style="border-bottom-color: windowtext; border-bottom-width: 1pt; border-right-color: windowtext; border-right-width: 1pt; border-style: none solid solid none; height: 20.25pt; padding: 0in 5.4pt; width: 76pt;" valign="bottom" width="101"><div class="MsoNormal" style="text-align: center;">
<span style="font-family: 'Arial Narrow', sans-serif; font-size: 16pt;">2010/2011<o:p></o:p></span></div>
</td><td nowrap="" style="border-bottom-color: windowtext; border-bottom-width: 1pt; border-right-color: windowtext; border-right-width: 1pt; border-style: none solid solid none; height: 20.25pt; padding: 0in 5.4pt; width: 1.25in;" valign="bottom" width="120"><div class="MsoNormal" style="text-align: center;">
<span style="font-family: 'Arial Narrow', sans-serif; font-size: 16pt;">3(5A)/11(5A)<o:p></o:p></span></div>
</td></tr>
<tr style="height: 20.25pt;"><td nowrap="" style="border: 1pt solid windowtext; height: 20.25pt; padding: 0in 5.4pt; width: 24pt;" valign="bottom" width="32"><div class="MsoNormal" style="text-align: right;">
<span style="font-family: 'Arial Narrow', sans-serif; font-size: 16pt;">8<o:p></o:p></span></div>
</td><td nowrap="" style="border-bottom-color: windowtext; border-bottom-width: 1pt; border-right-color: windowtext; border-right-width: 1pt; border-style: none solid solid none; height: 20.25pt; padding: 0in 5.4pt; width: 134pt;" valign="bottom" width="179"><div class="MsoNormal">
<span style="font-family: 'Arial Narrow', sans-serif; font-size: 16pt;">Jose Juarez<o:p></o:p></span></div>
</td><td nowrap="" style="border-bottom-color: windowtext; border-bottom-width: 1pt; border-right-color: windowtext; border-right-width: 1pt; border-style: none solid solid none; height: 20.25pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64"><div class="MsoNormal" style="text-align: center;">
<span style="font-family: 'Arial Narrow', sans-serif; font-size: 16pt;">16:21<o:p></o:p></span></div>
</td><td nowrap="" style="border-bottom-color: windowtext; border-bottom-width: 1pt; border-right-color: windowtext; border-right-width: 1pt; border-style: none solid solid none; height: 20.25pt; padding: 0in 5.4pt; width: 76pt;" valign="bottom" width="101"><div class="MsoNormal" style="text-align: center;">
<span style="font-family: 'Arial Narrow', sans-serif; font-size: 16pt;">2004<o:p></o:p></span></div>
</td><td nowrap="" style="border-bottom-color: windowtext; border-bottom-width: 1pt; border-right-color: windowtext; border-right-width: 1pt; border-style: none solid solid none; height: 20.25pt; padding: 0in 5.4pt; width: 1.25in;" valign="bottom" width="120"><div class="MsoNormal" style="text-align: center;">
<span style="font-family: 'Arial Narrow', sans-serif; font-size: 16pt;"> 20 (4A)<o:p></o:p></span></div>
</td></tr>
<tr style="height: 20.25pt;"><td nowrap="" style="border: 1pt solid windowtext; height: 20.25pt; padding: 0in 5.4pt; width: 24pt;" valign="bottom" width="32"><div class="MsoNormal" style="text-align: right;">
<span style="font-family: 'Arial Narrow', sans-serif; font-size: 16pt;">9<o:p></o:p></span></div>
</td><td nowrap="" style="border-bottom-color: windowtext; border-bottom-width: 1pt; border-right-color: windowtext; border-right-width: 1pt; border-style: none solid solid none; height: 20.25pt; padding: 0in 5.4pt; width: 134pt;" valign="bottom" width="179"><div class="MsoNormal">
<span style="font-family: 'Arial Narrow', sans-serif; font-size: 16pt;">Joe Hernandez<o:p></o:p></span></div>
</td><td nowrap="" style="border-bottom-color: windowtext; border-bottom-width: 1pt; border-right-color: windowtext; border-right-width: 1pt; border-style: none solid solid none; height: 20.25pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64"><div class="MsoNormal" style="text-align: center;">
<span style="font-family: 'Arial Narrow', sans-serif; font-size: 16pt;">16:21<o:p></o:p></span></div>
</td><td nowrap="" style="border-bottom-color: windowtext; border-bottom-width: 1pt; border-right-color: windowtext; border-right-width: 1pt; border-style: none solid solid none; height: 20.25pt; padding: 0in 5.4pt; width: 76pt;" valign="bottom" width="101"><div class="MsoNormal" style="text-align: center;">
<span style="font-family: 'Arial Narrow', sans-serif; font-size: 16pt;">2003<o:p></o:p></span></div>
</td><td nowrap="" style="border-bottom-color: windowtext; border-bottom-width: 1pt; border-right-color: windowtext; border-right-width: 1pt; border-style: none solid solid none; height: 20.25pt; padding: 0in 5.4pt; width: 1.25in;" valign="bottom" width="120"><div class="MsoNormal" style="text-align: center;">
<span style="font-family: 'Arial Narrow', sans-serif; font-size: 16pt;"> 37 (4A)<o:p></o:p></span></div>
</td></tr>
<tr style="height: 20.25pt;"><td nowrap="" style="border: 1pt solid windowtext; height: 20.25pt; padding: 0in 5.4pt; width: 24pt;" valign="bottom" width="32"><div class="MsoNormal" style="text-align: right;">
<span style="font-family: 'Arial Narrow', sans-serif; font-size: 16pt;">10<o:p></o:p></span></div>
</td><td nowrap="" style="border-bottom-color: windowtext; border-bottom-width: 1pt; border-right-color: windowtext; border-right-width: 1pt; border-style: none solid solid none; height: 20.25pt; padding: 0in 5.4pt; width: 134pt;" valign="bottom" width="179"><div class="MsoNormal">
<span style="font-family: 'Arial Narrow', sans-serif; font-size: 16pt;">Terry Johnsen<o:p></o:p></span></div>
</td><td nowrap="" style="border-bottom-color: windowtext; border-bottom-width: 1pt; border-right-color: windowtext; border-right-width: 1pt; border-style: none solid solid none; height: 20.25pt; padding: 0in 5.4pt; width: 48pt;" valign="bottom" width="64"><div class="MsoNormal" style="text-align: center;">
<span style="font-family: 'Arial Narrow', sans-serif; font-size: 16pt;">16:23<o:p></o:p></span></div>
</td><td nowrap="" style="border-bottom-color: windowtext; border-bottom-width: 1pt; border-right-color: windowtext; border-right-width: 1pt; border-style: none solid solid none; height: 20.25pt; padding: 0in 5.4pt; width: 76pt;" valign="bottom" width="101"><div class="MsoNormal" style="text-align: center;">
<span style="font-family: 'Arial Narrow', sans-serif; font-size: 16pt;">2007<o:p></o:p></span></div>
</td><td nowrap="" style="border-bottom-color: windowtext; border-bottom-width: 1pt; border-right-color: windowtext; border-right-width: 1pt; border-style: none solid solid none; height: 20.25pt; padding: 0in 5.4pt; width: 1.25in;" valign="bottom" width="120"><div class="MsoNormal" style="text-align: center;">
<span style="font-family: 'Arial Narrow', sans-serif; font-size: 16pt;">9 (5A)<o:p></o:p></span></div>
</td></tr>
</tbody></table>
</blockquote>
<br />
They were soon followed by one of the fastest freshman in school history, Hayden Scott, whose 16th place finish earned him Third Team All-State honors. Sophomores Angel Castellanos (27), Hayden Earl (43), Donell Rome (49), and Josiah Niederwerfer (76) rounded out the scoring for the boys, earning the second consecutive third place team trophy at the state meet. <br />
<br />
Alejandro and Jose will finish their high school cross country careers at their third consecutive Nike BorderClash - BorderClash 15 battling the top harriers in the northwest from Oregon & Washington.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjHVjHImy3htb7vjcDUKJkqnu3dgKkRQhSneHaCeMy2Q3lYIGu9P4wLbDyNPmbkXcZnKUl1w1-kgFoqgoY1Yvufq9geCI53daZM1_jr8rxThcGqIkXqxwW1fBeUj8GWmZ96IKGfrcc4BA/s1600/JO+state+champs.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjHVjHImy3htb7vjcDUKJkqnu3dgKkRQhSneHaCeMy2Q3lYIGu9P4wLbDyNPmbkXcZnKUl1w1-kgFoqgoY1Yvufq9geCI53daZM1_jr8rxThcGqIkXqxwW1fBeUj8GWmZ96IKGfrcc4BA/s400/JO+state+champs.jpg" width="400" /></a></div>
<br />
Hayden Scott, Angel Castellanos, Hayden Earl, and Donell Rome joined forces with some of the other top freshmen and sophomores in the state to win the USATF Junior Olympics Oregon State Cross Country Championships. Their Bowerman Athletic Club team will challenge the other qualifying teams from throughout the northwest at the Regional Championships this weekend. If they qualify by placing in the top three, they will go on to compete at the national championships in San Antonio, TX.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdMR4w9LJVcDhgric7k61Q15ud1bUHlMUop2uDoc5gd1DI-D3NRRUSNu1IhbAGgsds0WjTf1d5q40HonyMx3ExLkokqUl0lZvuLWxdxRs7J53g_ONGQTOsFysZkNuQbiJDiwI8jdUw1LY/s1600/combined+team+champions.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdMR4w9LJVcDhgric7k61Q15ud1bUHlMUop2uDoc5gd1DI-D3NRRUSNu1IhbAGgsds0WjTf1d5q40HonyMx3ExLkokqUl0lZvuLWxdxRs7J53g_ONGQTOsFysZkNuQbiJDiwI8jdUw1LY/s400/combined+team+champions.jpg" width="400" /></a></div>
<br />
On the girls side, we had a larger team than we've had in recent years, but poor diet, lack of consistent hard work in the off season, and a more competitive league kept us from competing at the state meet. Hopefully, we can fix our diets, do more in the off season, and rise to the level of competition in the CRC and state of Oregon.<br />
<br />
At the middle school level, both ALMS and SMS had more numbers than ever before. We will be looking to many of the middle school runners to fill in the gaps that graduation will cause at the end of this year.<br />
<br />
The future is bright for Hermiston Cross Country!<br />
<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1270589826100875290.post-86535827305510953372013-05-21T13:04:00.003-07:002018-06-04T22:57:36.427-07:00<a href="http://www.blogger.com/blogger.g?blogID=1270589826100875290" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a><a href="http://www.blogger.com/blogger.g?blogID=1270589826100875290" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a><a href="http://www.blogger.com/blogger.g?blogID=1270589826100875290" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a><a href="http://www.blogger.com/blogger.g?blogID=1270589826100875290" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a><br />
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<span style="font-family: "century gothic" , sans-serif; font-size: 20pt; line-height: 115%;">Off Season Training for Long Term Success</span></div>
<div align="center" class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<span style="font-family: "century gothic" , "sans-serif"; font-size: 20.0pt; line-height: 115%;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<b><span style="font-family: "century gothic" , "sans-serif"; font-size: 10.0pt; line-height: 115%;">PURPOSE:</span></b><span style="font-family: "century gothic" , "sans-serif"; font-size: 10.0pt; line-height: 115%;">
The purpose of summer/winter training is to prepare your body for the stress it
will experience when you race in the Fall/Spring. The purpose is not to enter cross country or
track season ready to run your fastest race of the season, but to be fit enough
to compete at your first few meets without getting injured. Then we can work towards peaking at the end
of the season. Rather than worrying
about specific splits or paces at this time in your training, it is best to
focus on intensity (effort), consistency, and gradually increasing your
training volume. <o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<b><span style="font-family: "century gothic" , "sans-serif"; font-size: 10.0pt; line-height: 115%;">INTENSITY:</span></b><span style="font-family: "century gothic" , "sans-serif"; font-size: 10.0pt; line-height: 115%;">
Every run should be a challenge. You
should be able to hear and feel yourself breathe. You should feel your heart pulsating and
pumping blood throughout your body. If
you do not feel this way when you run, you are not running hard
enough. <o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .5in; margin-right: 0in; margin-top: 0in;">
<b><span style="font-family: "century gothic" , "sans-serif"; font-size: 10.0pt; line-height: 115%;">Maintenance</span></b><span style="font-family: "century gothic" , "sans-serif"; font-size: 10.0pt; line-height: 115%;">
runs should be 1:30 to 2:00 per mile slower than your current PR 5K pace. For example, if you run an 18:45 5K (6:00
mile) you should not be running your easy runs any slower than 8:00 per mile. This means that you should not be training
regularly with other people who run 25:00 for 5K (8:00 mile) because their
“easy” pace should be several minutes (9:30 – 10:00) per mile slower than
yours.<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .5in; margin-right: 0in; margin-top: 0in;">
<br /></div>
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<b><span style="font-family: "century gothic" , "sans-serif"; font-size: 10.0pt; line-height: 115%;">Progressive</span></b><span style="font-family: "century gothic" , "sans-serif"; font-size: 10.0pt; line-height: 115%;">
runs should start at easy pace for the first few minutes/miles, but should
gradually increase in intensity until you are running closer to 5K effort
toward the end. The average pace of
these runs should be about a minute slower than 5K race pace. So if you are a 16:00 5K runner you should be
averaging 6:00 per mile on these runs (7:00 building up to 5:00 when you
finish.)<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .5in; margin-right: 0in; margin-top: 0in;">
<b><span style="font-family: "century gothic" , "sans-serif"; font-size: 10.0pt; line-height: 115%;">Strides</span></b><span style="font-family: "century gothic" , "sans-serif"; font-size: 10.0pt; line-height: 115%;">
are 20 – 30 second bursts that should be done at a sprint (85-95%) pace. Strides help build running turn-over and
efficiency. When doing strides, it is
important to focus on form and cadence (180 strides per minute). Strides can be done either after a run is
completed or in the middle of a run as a fartlek in which you stride out and
then return to your regular pace to catch your breath and then stride again. They can also be done on hills – surge the
up-hill or surge the downhill. The key
is simply to let your body run as naturally as possible.<o:p></o:p></span></div>
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<span style="font-family: "century gothic", sans-serif; font-size: 10pt;"> </span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<b><span style="font-family: "century gothic" , "sans-serif"; font-size: 10.0pt; line-height: 115%;">CONSISTENSY: </span></b><span style="font-family: "century gothic" , "sans-serif"; font-size: 10.0pt; line-height: 115%;">Now
is the time to begin the habit to run six days a week. When the season starts we will be training
hard all week and then racing on the weekends.
Your body needs to prepare for this by training six days a week. The sooner you start the habit, the sooner
you will be ready to perform well at Saturday meets and the less likely you
will be to get injured when the racing starts.<o:p></o:p></span></div>
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<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<b><span style="font-family: "century gothic" , "sans-serif"; font-size: 10.0pt; line-height: 115%;">VOLUME:</span></b><span style="font-family: "century gothic" , "sans-serif"; font-size: 10.0pt; line-height: 115%;">
Running longer at a sustained effort increases endurance. Distance should never be sacrificed for
intensity. The goal is to <u>gradually
increase</u> both the <u>distance</u> and <u>intensit</u>y of your runs. <u>Taking a gradual approach will enable you
to increase your intensity and your volume simultaneously without risking
injury or over-fatigue.<o:p></o:p></u></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<b><span style="font-family: "century gothic" , "sans-serif"; font-size: 10.0pt; line-height: 115%;">EXTRAS: </span></b><span style="font-family: "century gothic" , "sans-serif"; font-size: 10.0pt; line-height: 115%;">Running should
consume the majority of your training time.
<u>Basic stretching and strengthening should be done before and after
your run for a few minutes. Additional
exercises, drills, and stretches can and should be done at home.</u> </span><br />
<span style="font-family: "century gothic" , "sans-serif"; font-size: 10.0pt; line-height: 115%;"><b><br /></b></span><span style="font-family: "century gothic" , "sans-serif"; font-size: 10.0pt; line-height: 115%;"> <o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: "century gothic" , "sans-serif"; font-size: 10.0pt; line-height: 115%;"><br /></span></div>
<div align="center" style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpBox8FhQ0DsQosUO4zo9xwBR9jthnf8MkrV6lXRIzZW7guADShCu4xL1AbtE4jY9mJv9O11UjmHDHx-iv7omLwqz3Yl_ilRRmErEH05FcMrGczbpI9b-7tbFXjF1YEth071iaSajbL7Y/s1600/jar+of+coins+TRAINING+PHASES.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpBox8FhQ0DsQosUO4zo9xwBR9jthnf8MkrV6lXRIzZW7guADShCu4xL1AbtE4jY9mJv9O11UjmHDHx-iv7omLwqz3Yl_ilRRmErEH05FcMrGczbpI9b-7tbFXjF1YEth071iaSajbL7Y/s1600/jar+of+coins+TRAINING+PHASES.jpg" /></a></div>
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<br /></div>
<div class="MsoNormal">
<br /></div>
<span style="font-family: "verdana" , "sans-serif"; font-size: 14.0pt;">Each mile that you run, each interval you complete, each core/gut workout
you endure, each hour you sleep, each cup of water you drink, each drop of
sweat that you spill, each healthy food that you eat, each positive thought
that you think, each goal that you set and achieve, each PR that you run is an
investment - a coin in the bottle - that you can count on and use when you need
it most - at the end of the season. <o:p></o:p></span><br />
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .5in; margin-right: 0in; margin-top: 0in; text-align: center;">
<span style="font-family: "century gothic" , "sans-serif"; font-size: 20.0pt; line-height: 115%;">The
General Prep Phase is about 12 weeks: <o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .5in; margin-right: 0in; margin-top: 0in; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .5in; margin-right: 0in; margin-top: 0in; text-align: center;">
<span style="font-family: "century gothic" , "sans-serif"; font-size: 20.0pt; line-height: 115%;">June
1 to September 1 for Cross Country.<o:p></o:p></span></div>
<div align="center" class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .5in; margin-right: 0in; margin-top: 0in; text-align: center;">
<br /></div>
<div class="MsoNormal" style="margin: 0in 0in 0.0001pt 0.5in; text-align: left;">
<span style="font-family: "century gothic" , sans-serif; font-size: 16pt; line-height: 115%;">The following
calculations will help you set daily, weekly and overall general prep phase mileage
goals for each season.</span></div>
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<br /></div>
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<span style='font-family:
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miles/12 weeks = 8 mpw/4 days = 2 miles per day<o:p></o:p></span></div>
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<span style='font-family:
"Century Gothic","sans-serif"'>Early Intermediate Mileage Plan – for those
who have run over 30 mpw. mpmpw<o:p></o:p></span></p>
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= 16 mpw/4 days = 4 miles per day </span><br />
<div style="text-align: center;">
<span style="font-family: "century gothic" , "sans-serif"; font-size: 20.0pt; line-height: 115%;"><a href="https://drive.google.com/file/d/0Bykka29-y4iQa09sVFJDdGRaZjg/view?usp=sharing">Beginning Training Plan</a></span></div>
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<!--[if !supportLists]--><span style="font-family: "arial" , "sans-serif"; font-size: 20.0pt; line-height: 115%;">•<span style="font-family: "times new roman"; font-size: 7pt; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "century gothic" , "sans-serif"; font-size: 20.0pt; line-height: 115%;">300 miles/12 weeks = 24 mpw/5 days = 5 miles per day <o:p></o:p></span></div>
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<!--[if !supportLists]--><span style="font-family: "arial" , "sans-serif"; font-size: 20.0pt; line-height: 115%;">•<span style="font-family: "times new roman"; font-size: 7pt; line-height: normal;">
</span></span><!--[endif]--><span style="font-family: "century gothic" , "sans-serif"; font-size: 20.0pt; line-height: 115%;">400 miles/12 weeks = 33 mpw/5 days = 6 miles per day</span><br />
<span style="font-size: large;"> <a href="https://drive.google.com/file/d/0Bykka29-y4iQdzJXTl9KcHl5T28/view?usp=sharing"><span style="font-family: Verdana, sans-serif;">Intermediate Training Plan</span></a></span><br />
<div style="text-align: center;">
<br /></div>
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<!--[if !supportLists]--><span style="font-family: "arial" , "sans-serif"; font-size: 20.0pt; line-height: 115%;">•<span style="font-family: "times new roman"; font-size: 7pt; line-height: normal;">
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<span style='font-family:
"Century Gothic","sans-serif"'>Intermediate Mileage Plan – for returning &
aspiring varsity</span> <span style='font-family:"Century Gothic","sans-serif"'>runners</span><o:p></o:p></p>
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= 42 mpw/6 days = 7 miles per day<o:p></o:p></span></div>
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</span></span><!--[endif]--><span style="font-family: "century gothic" , "sans-serif"; font-size: 20.0pt; line-height: 115%;">600 miles/12 weeks = 48 mpw/6 days = 8 miles per day<o:p></o:p></span></div>
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<p class=MsoNormal align=center style='margin-bottom:0in;margin-bottom:
.0001pt;text-align:center;line-height:normal'>
<span style='font-family:
"Century Gothic","sans-serif"'>Advanced Mileage Plan – for precollegiate
boys<o:p></o:p></span></p>
</div>
<![if !mso]></td>
</tr>
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<![endif]></v:textbox>
</v:shape><![endif]--><!--[if !vml]--><span style="height: 87px; left: 0px; margin-left: 715px; margin-top: 72px; mso-ignore: vglayout; position: absolute; width: 203px; z-index: 251662336;"></span><!--[endif]--><span style="font-family: "century gothic" , "sans-serif"; font-size: 20.0pt; line-height: 115%;">700
miles/12 weeks = 60 mpw/6 days = 10 miles per day</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in; margin-left: .5in; margin-right: 0in; margin-top: 0in; mso-list: l0 level1 lfo1; tab-stops: list .5in; text-indent: -.25in;">
<div style="text-align: center;">
<span style="font-family: "century gothic" , "sans-serif"; font-size: 20.0pt; line-height: 115%;"><a href="https://drive.google.com/file/d/0Bykka29-y4iQWlJWZV9rZDg2bXM/view?usp=sharing">Advanced Training Plan</a></span></div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<span style="font-family: "century gothic" , sans-serif; font-size: large; line-height: 31px;">To help you determine your summer training mileage goals, select and stick to a mileage plan above based on previous training experience and ability level.</span></div>
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<div align="center" class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
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<span style="font-family: "century gothic" , "sans-serif"; font-size: 18.0pt; line-height: 115%;">All of our training and racing is geared toward
one course, one race, and one day each season – the WIAA Cross Country Championships in Pasco WA.<o:p></o:p></span><br />
<span style="font-family: "century gothic" , "sans-serif"; font-size: 18.0pt; line-height: 115%;"><br /></span></div>
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<div class="separator" style="clear: both; text-align: center;">
</div>
<img alt="Image result for washington state meet cross country course" src="http://wiaa.com/ConPics/Con550/10XCcourse.JPG" /></div>
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