spokane mercury
509-842-2636 (Please call after 5:00 only on week days.)
Contact Carol Lewis at the number or email above
practice days overview
2022 Cross Country Practice Days
Most Sundays- September 25-December 4; 4:00-5:00 @ Manito or Comstock
Tuesdays- 6:00-7:00 or 7:30 September 20-December 6, Manito, Comstock, or Riverfront Park
Thursdays- 6:00-7:00 or 7:30 September 22-December 1, Manito, Comstock, or Riverfront Park
No Practice in 2021 on the Following Days:
October 9
October 16
November 20
November 24
What to do on days we don't practice
If you are involved with other sports teams, that's probably enough in addition to what we do. If not, please see each week's detailed schedule below for what do do on days we don't have practice.
for kids who love distance running
Mission and Coaches
Mission and Coaches
Mission and Coaches
We believe in training all kids to improve and to achieve their goals.
Our Programs
Mission and Coaches
Our Programs
We offer flexible, comprehensive coaching for cross country and track distance events
UPCOMING EVENTS
CURRENT SCHEDULE
THIS WEEK
Sunday, October 2- Practice at Manito 4:00-5:00
Monday, October 3- 20 minute easy run
Tuesday, October 4- Practice at Manito for those participating in Extended Season 6:00-7:00
Wednesday, October 5- Easy 15-20 minute run
Thursday, October 6- Practice at Manito for those participating in Extended Season 6:00-7:00
Friday, October 7- Rest
Saturday, October 8- Max Jensen Richland Invitational
Sunday, October 9- No Practice; please go for an easy 20-30 minute run on your own.
Hill Repeat Menu
A- Long hill, short hill; alternate for a total of about 10 repeats
B- Fast up a pretty steep hill about 10 times
C- Long grinder hill (like the Grand Hill) about 5 times
Tempo Run Definition
Warm up; 10-30 minutes of about 80% of your race pace for cross count
UPCOMING EVENTS THIS SEASON
2022 Cross Country Events
Saturday, October 1- Battle for the 509 Invitational in Cheney, WA
Saturday, October 8- Max Jensen Richland Invitational in Richland, WA
Saturday, November 12 TENTATIVE- USATF Association Meet, location TBD
Saturday, November 19 TENTATIVE- USATF Regional Meet, location TBD
Saturday, December 10- USATF National Junior Olympics- College Station, TX
