RHS XC & Track - Fall Season

FALL SEASON OVERVIEW

The season starts 1-2 weeks before the first day of school. We meet Monday through Friday from after school at RHS in the back gym (wrestling room). On Saturdays, we meet from 9:00 - 11:00 am at various locations for Long Runs. The season ends for most athletes end of October. For Varsity athletes, the season ends the first or second week of November at the State Championship.

Here is a typical practice day:

4:00 pm - Whole team meets in the back gym (wrestling room, behind the main gym)

4:15 pm - Whole team warm up

4:30 pm - Start run / workout in groups

5:30 pm - Cool down and general strength

6:00 pm - Stretching and Mustang push ups

6:15 - 6:30 - Practice ends

Here is a typical week:

MON - Workout

TUES - Pre-Meet Recovery Run & Pasta Feed

WED - League Meet

THURS - Post-Meet Recap and Recovery Run

FRI - Pre-Meet or Recovery Run and Fun Friday

SAT - Long Run or Invitational Meet

Season Schedule (See Athletic.net for results)

Cross Country meets are where all the hard work you’ve put in during practice pays off. Our schedule and results are posted on our Athletic.net page:

POST - SEASON

Cross Country is unique among sports in how we train for and target having our best results at the end of the season. The championship portion of season begins with the Kingco League Championship.

KingCo – The KingCo Championship brings all Kingco 4A schools together to compete for the league championship and determine the top teams who qualify for the Bi-District Championships. There are separate JV and Varsity races. Varsity is comprised of the Top 7 - 9 athletes from each team. There are both individual and team trophies awarded across both JV and Varsity events.

Districts - The top schools from the KingCo Championship meet up with the top schools from the Wesco Championship. These schools compete for the spots that earn a trip to the State Championship.

State – The top teams and individuals from Districts qualify for the State Championship. This event brings together the best runners and top 16 teams from across Washington State to crown the State Champions. State takes place in Pasco, WA at the Sun Willows Golf Course.

HOW IS A CROSS COUNTRY MEET SCORED?

A cross country meet is scored by each team adding up the places of its top 5 finishers (see example below). As in golf, the lowest score wins. A team's 6th and 7th finishers can also figure in the scoring if they place ahead of other teams' top 5 finishers. When that is the case, they become "pushers" by pushing up their opponents' scores, as is the case below. Redmond's 6th and 7th runners finished ahead of Somewhere Else's 5th runner, helping to win the meet. If the score is tied after figuring the places of the top 5 finishers, the team with the fastest 6th runner wins the meet. In our example, the race results are as follows. In our example, Redmond is first, Bellevue second and Lake Sammamish is third.

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