Emerald Ridge XC & Distance

Twitter feed for Emerald Ridge Cross Country and Distance Crew in Track. Delayed gratification is the only gratification. | Instagram: emridge_xc

[Emerald Ridge XC & Distance @xc_emridge]

@CoachDistance Kids who have had a full summer of training are currently at 75-90 mins. I like a good progression effort by feel on the second half. Sometimes we do a 5 4 3 2 1 fartlek coming home. Kids with thin or no basr are at 40-60 min easy.

[Emerald Ridge XC & Distance @xc_emridge]

This is Conner Wirth (aka C-Biscuit). So good to see him run his best 1600m of the season now when it starts to count most. Second by a lean in the 4A District 3/4 meet. Closed in 59-high for 4:17.

[Emerald Ridge XC & Distance @xc_emridge]

This is Emme Bates (aka The Beast!). She is 4A District 3/4 champion in the 1600m. Beautiful tactical race. She didn’t want to lead so she let the pack come though lap 2 in 81. She closed in 71 for 5:03. “It felt easy,” she said.

[Emerald Ridge XC & Distance @xc_emridge]

This is Ben Sauer. He ran a PR yesterday in the 2 mile. 3200m FAT of 9:53.94 on the greatest track stage in the world.

[Emerald Ridge XC & Distance @xc_emridge]

Thrower girls giving a PR flex this morning. No rain today. Time to go BOOM!

[Emerald Ridge XC & Distance @xc_emridge]

Just being real here at Hayward Field. #OregonRelays

[Emerald Ridge XC & Distance @xc_emridge]

Coach is getting work in!

[The Batesman Chronicles @BatesmanChrons]

Tempo Tuesday
3 x 12 min @ LT w/ 3 min jogs
Rep 1 - 12 min - 1.68 mi (7:08)
Rep 2 - 12 min - 1.68 mi (7:08)
Rep 3 - 12 min - 1.64 mi (7:19) into headwind
Average pace for workout - 7:12

55 years old.

I am coming back, baby!

[Emerald Ridge XC & Distance @xc_emridge]

Tempo Tuesday
Workout of the day goes to the Spendawg. Solid progression effort. Deliberate work in the winter pays off in the spring. 3 x 2 mi @ LT feel. Boom!

[Emerald Ridge XC & Distance @xc_emridge]

We often revel in having a great workout. It’s exciting and promising. We say, “I had a GREAT workout.” Don’t forget to revel in having a great rest day. Go for a light walk, then find a good book to read. Take a nap. Afterwards say, “I had a GREAT rest day.”

[Emerald Ridge XC & Distance @xc_emridge]

@EWUTFXC @ThePodiumUSA @EWUAthletics @BigSkyConf Go Eags!

[Emerald Ridge XC & Distance @xc_emridge]

@UWTrack Solid! Go Dawgs!

[Emerald Ridge XC & Distance @xc_emridge]

@MSUBobcatsTFXC Go Cats!

[Emerald Ridge XC & Distance @xc_emridge]

@ZagRunning @ThePodiumUSA Go Zags!

[Emerald Ridge XC & Distance @xc_emridge]

@DeerfieldTFnXC @CoachScottDFDC Way to go Jamie! Solid effort. Your nickname should be Speed Racer.

[Emerald Ridge XC & Distance @xc_emridge]

Good morning Saturday. Time for a nice progressive long run. A chance to build fitness and instill some serenity.

[Emerald Ridge XC & Distance @xc_emridge]

Athlete: Hey Coach. I have not been doing winter conditioning. Is it a bad idea for me to start now?

Coach: Every day is a great day to start at Day 1. Don’t rush fitness development. Trust the process. No matter where you are in the process.

[Brad Stulberg @BStulberg]

Accept where you are to get where you want to go.

Not where you want to be. Not where you think you should be. Not where other people think you should be.

Where you are.

You'll never get from A-Z if you keep starting at C.

Meaningful progress requires starting where you are.

[Emerald Ridge XC & Distance @xc_emridge]

#NewProfilePic

[Emerald Ridge XC & Distance @xc_emridge]

@OurRamsFightOn @SparksStadium @GovRogers See you there!

[Emerald Ridge XC & Distance @xc_emridge]

@peninsulatfxc @Peninsula1947 @PenHSathletes @PeninsulaBand See you in Pasco!