Welcome to Spokane Mercury Distance
XC Registration closed for 2019

Contact Carol Lewis at the number or email above

Welcome to Spokane Mercury Distance
XC Registration closed for 2019

Contact Carol Lewis at the number or email above

practice days overview

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2019 Cross Country Practice Days

Tuesday and Thursdays 6:00-7:15 or 7:30 at either  Manito or Riverfront

Sundays 4:00-5:00 at Manito

Please see section below for the week's detailed schedule.

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.

cross country registration is open!

Handbook- Spokane Mercury (pdf)

Download

Mercury FAQ copy (pdf)

Download

for kids who love distance running

Register for track today!

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Please download and print your form and mail it in ASAP.  (See section above)

Mission and Coaches

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We believe in training all kids to improve and to achieve their goals.

Our Programs

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We offer flexible, comprehensive coaching for cross country and track distance events 

racing strategy of the week

ARMS

*Remember, your arms are your engine.  They help your legs move!

*Swing your arms from your shoulders, not your elbows.

*Your arms should not cross the front of your body.  When you get tired, check for this and try to fix it.

*If you are are swinging your arms correctly, your hands will go back to your hips, and up to your chin.

*When you are running up a hill or trying to go faster, drive your arms even harder.

*Stand in front of a mirror and practice swinging your arms correctly.  Make sure they aren't crossing in front of your body, and your elbows aren't where you are making movement.  

UPCOMING EVENTS

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THIS WEEK

THIS WEEK

Sunday, December 8- Practice at Manito 4:00-4:45

Monday, December 9- Easy 20-30 minute jog

Tuesday, December 10- Practice at Riverfront Park 6:00-7:00; LAST PRACTICE OF THE SEASON; meet at the Kaiser Permanente parking lot (322 W. North River Drive); we walk all the kids as a group at 6:00, so please be on time.  

Wednesday, December 11- Easy 15 minute jog

Thursday, December 12- Coaches will jog with athletes at Nationals; time and location TBD; if you're still at home, go for a 10-15 minute jog and do 4-6 hard strides

Friday, December 13- Course run through at Yahara Hills Golf Course; 1:00 PM (time may be changed based on circumstances)

Saturday, December 14- National Junior Olympics in Madison, WI


Fartlek Menu

A- Two minutes hard, two minutes easy; one minute hard, one minute easy; 30 seconds hard, 30 seconds easy; repeat for 15-30 minutes total

B- 30 seconds hard, 30 seconds easy; 1 minute hard, one minute easy; repeat for a total of 15-30 minutes

C- 1 minute hard, one minute easy; repeat for a total of 15-30 minutes

D (Coach Carol's favorite)- 5 minutes easy, 5 minutes hard; 4 minutes easy, 4 minutes hard; 3 minutes easy, 3 minutes hard; 2 minutes easy, 2 minutes hard; 1 minute easy, one minute hard; takes a total of 30 minutes.  You can make it a 20 minute workout by cutting out the first 10 minutes.


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 country; cool d

UPCOMING EVENTS THIS SEASON


Junior Olympics National Meet- December 14 in Madison, WI

Meet Information: http://www.usatf.org/Events---Calendar/2019/USATF-National-Junior-Olympic-Cross-Country-Ch.aspx




Our Programs



If an athlete is unable to pay, full or partial scholarships are always available. We never turn an athlete away because of financial reasons.