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

Thursday, June 8, 2017

The 2017 Season is here:

We signed up the in-coming freshmen at the Mustang Extravaganza and at Middle School Track. We had an afterschool meeting at the high school. Our new parent night was on Tuesday. Everyone should have a summer packet with the training schedule, all athletes should be training by June 12th. If you want to add an email to my distribution list, let me know. Please email me at dvilleneuve@lwsd.org any time if you have questions or comments. Here are important future dates:

July 6th               First day of the Monday, Thursday, and Saturday runs for the rest of the summer. We meet in Hartman Park at the starting line of our course at 6:00 pm on Mondays and Thursdays, and at the Novelty Hill parking lot for the Watershed at 9 am on Saturdays.  These are voluntary practices, but if you are available you should come and run with your team. We will be running quality workouts (tempo, hill, or long) and those are easier with your friends. 

Aug 6-9               Camp Casey Varsity Summer Captain’s Retreat

Aug. 14-18          Get all forms from school and get cleared!  VERY IMPORTANT!

Aug. 21st            Season Begins!  Practice time is 2:45 p.m.  Meet in the back gym.

Aug. 26th            Time Trial/Alumni Run/Community Race

Sep.  6th             Preview Meet @ Lake Sam

Tuesday, November 15, 2016

Post Season Opportunites

Winter Grand Prix
A series of races throughout the winter - register on their site and check out Redmond XC facebook page for more information.
http://wintergp.clubnorthwest.org/index.php/2014-11-04-22-38-19

Winter Training Program

Mustang XC 2016 Results

See you at Track/Field!