Wednesday, August 16, 2017

Redmond Mustang XC | Week of August 14 2017

The season begins in 1 week!

The first practice is August 21 at 2:45 in the back gym.  Our season is only 9 weeks long and we need a commitment to join our Redmond Mustang XC family.  Please refer to the Cross Country Expectations and Guidelines document posted here for more details.  Please print, sign and return the last page of the contract before the first official meet.

Required this Week: Athlete Registration
Everyone needs to complete their online registration and turn in hardcopy forms to Ms. Showalter in the athletic office this week.  The office is open all week from 8 a.m. to 3 p.m.  You may also email the completed forms to her and she will send you a receipt confirmation.

To be eligible for participation in any sport, each athlete must complete all registration criteria.  Please link here for the official instructions document.  Two forms are required to be turned in to the Athletics Office.

1. Sports Physical
2. Medical History Form

The rest of the registration process is completed online through the Parent Access portal.  Please make sure you are registered with Parent Access and that you know your password.  If you are not yet registered, please visit the LWSD website for more information.

Nutrition

Nutrition and hydration are important parts of our sport!  Please review the Nutrition Info slides then complete the Fueling Plan and give it to your attendance coach next week. 

Time Trial and Community Run
The first team time trial is August 26 and the community race kicks off at 10:00 a.m.
Each athlete should encourage at least one friend / family member to sign up and participate in the community run!

Hartman Park - 17300 NE 104th Street

8:30 a.m. Registration begins
10:00 a.m. 5k race starts
10:45 a.m. Kids 1k fun run


Happy Trails!
Coach Villeneuve

Wednesday, August 9, 2017

Redmond Mustang XC | Week of August 7 2017

The season begins in 2 weeks and cross country registrations forms are due by August 18.

To be eligible for participation in any sport, an athlete must complete all registration criteria.
Please link here for the official instructions document.

Two forms are required to be turned in to the Athletics Office.

1. Sports Physical
2. Medical History Form

The rest of the registration process is completed online through the Parent Access portal.  Please make sure you are registered with Parent Access and that you know your password.  If you are not yet registered, please visit the LWSD website for more information.


RHS XC Fundraiser Redmond Community Run
Sign up and join the Redmond Cross Country team as they run their time trial through the scenic trails of Hartman Park.  Alumni, students, families with children all welcome!

Saturday August 26
Hartman Park - 17300 NE 104th Street

8:30 a.m. Registration begins
10:00 a.m. 5k race starts
10:45 a.m. Kids 1k fun run


August 7 Featured Article

Running Low on Iron
By Dr. Christine Rosenbloom



Happy Trails!
Coach Villeneuve


Camp Casey pic







Monday, June 26, 2017


Good Morning!


The 2017 Cross Country season begins 8 weeks from today. School is out and everyone has the opportunity to sleep more, improve nutrition, hydration, and increase your training and preparations for the upcoming season.

Our first optional summer practice will be July 6th at 6 pm at Hartman Park. If you are in town, I hope you can make it. I have sent out articles on cadence, running form, and breathing. I hope you are working on improving these areas. Today’s article is on foot plant. I would like everyone to run with a slight forward lean and a neutral or midfoot, foot plant. Please read this article: http://www.runningplanet.com/toe%2c-ball-or-heel-where-is-your-foot-strike.html

Additionally, I would like those who are ready to begin doing 4-6 strides after recovery runs 3 times per week.. Please read this article on strides: http://strengthrunning.com/2012/10/what-are-strides/

Plans are in motion for the Varsity Summer Camp at Camp Casey. If you were not invited, but are looking for a good summer camp, I was told there are still openings at the Olympic Peaks Running Camp: http://www.olypeaks.com/  July 23-28. It is led by 2 great coaches, Brad Barquist and John Hill.

Let me know if you have any questions or comments.

Happy Summer!
 
Coach Villeneuve

Monday, June 19, 2017


Good Morning!

 

The 2017 XC season begins 9 weeks from today!

I want to wish all students the best of luck in their finals this week!

 

Hopefully everyone is feeling healthy and the training is going well. It is important to not over train too early in the training cycle. Additionally, one does not want to over race. If you want to race, then one per month please and nothing longer than a 10K.

 

I want everyone to work on cadence, form, breathing, strength, flexibility, and mental positivity this off-season. Please read this article on breathing: http://www.runnersworld.com/running-tips/running-on-air-breathing-technique

The most important thing about breathing is to think about it and be in control of it. Many people ignore this aspect of running. The belly breathing and rhythm are the key points.

 

Denis J. Villeneuve

Monday, June 12, 2017


Good Morning!

 

Our 2017 XC season begins in 70 days, 10 weeks from today. Everyone should be training by now. The most important thing is consistency, try to run at least 4 days a week (if not completely following the training program). How hard you work this summer will determine what training group you are in and how successful your season will be.

One thing to work on this summer is your running form. Please read the articles on this website.


Our coaching staff is complete. Here is what it will look like:

 
Denis Villeneuve      Head of Program               Varsity 1A     Top 7 Boys and Top 7 Girls

Pete Whitmore        Head Coach                      Varsity 1B     Top 8-16 Boys /Top 8-16 Girls

Assistant Coaches

Chris McElrea                                                   Varsity 2 Boys

Liz Glenn Guy and Nicola Towers Traudt          Varsity 2 Girls

Mike Eads                                                        JV 1 Boys

Macy Zwanzig and Amy Chackel                      JV 1 Girls

John Valente and Jenay Hanson                       JV 2 Boys

Sara Tom                                                         JV 2 Girls

 
As always, email me with any questions or comments. Please help with recruiting and getting everyone’s email correct.

 
Coach Villeneuve