Rhythm Running

This past week, with the help of a metronome, we dipped into the archives to participate in a rhythm drill.  From a bystanders perspective, the exercise appears as a mechanized routine for cattle, but when combined with other drills, the dividends can be very rewarding.

The activity starts with a metronome. I use an app to sync with our speaker that is brought to the corner of the track so runners can hear it for longer durations, usually ~60 meters in distance. Runners begin their trot from the traditional starting line, then once within earshot of the metronome beats, they’ll aim to sync their stride by raising their landing foot at the sound of each tone.

When I first began using this drill, I had runners focus on the landing of the foot at the sound of the tone, but on one chilly evening during our Winter Training session, one of our coaches, Kyle Leif, a local…click here to continue reading.

Whisper Team Corner

Chase your dreams with us!

Fall XC begins Monday, August 21, and we are always looking to grow our program!  Our first meet is in Tillamook, OR, on Saturday, September 5, at a race called Ultimook.  After Ultimook, we have eight regular season races, followed by Junior Olympics.  Click here to view our season schedule.

Elementary and middle school-age runners are eligible to participate in every meet on the schedule. Most meets are 3k distances, but some meets divide races into age brackets in preparation for JO’s. Age brackets and their corresponding race distances include:

• U8, 2k

• 9-10yo, 3k

• 11-12yo, 3k

• 13-14yo, 4k

• 15-16, 17-18yo, 5k

Junior Olympic meets have not been published yet, but the schedule will be updated once they are available. Junior Olympic meets basic information:

• Saturday, November 14, in Seattle. This meet is called Associations and includes participants from the west side (of the Cascades) of Washington. Open to U8, 9-10, 11-12, and 13-14 divisions; 15-18yo bypass this meet. The top 35 individuals and top 5 teams qualify for the USATF Region 13 Junior Olympic XC Championship.

• Saturday, November 21, in eastern Washington (likely Kennewick or Yakima, but TBD at this time). This meet is called Regions and includes participants from Idaho, Oregon, and Washington. Open to qualifying participants (from Associations) and includes the 15-18yo runners. The top 30 individuals and the top 5 teams in each bracket of each age division advance to the USATF National Championships to be held on December 12, in Lafayette, Louisiana!

Age brackets (8U, 9-10, 11-12, 13-14, 15-18) consisting of five members represent a scoring team (under five runners may still run, but they run individually under Whisper, and not a scoring team), and eight members field a full team. More than 10 runners in an age bracket means we can field more teams in that age bracket.  

While it would be great for runners to join us for each of the races listed, racing in only 2-3 meets can familiarize a runner enough for Junior Olympics, which begins November 14. Junior Olympics is our post-season and an opportunity to race alongside the best runners in the nation!

For more information about Fall XC, visit whisperrunning.com/fallxc!

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