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All coaches are first aid, CPR certified and have extensive background in cross country and long distance running and racing.  

Labor Day Weekend Running Assignments

Black Level=80-90min of easy running split up over the 3 days (for example: 50-60 min on Sat, off Sun, 30-40min on Mon)
White Level=40-50min of easy running split up over the 3 days
Gold Level=30-40min of easy running split up over 3 days if feeling good. If you are recovering from an injury or have been told to minimize running then you may skip all running but must do Injury Prevention every day for at least 10-15min

Running Shoes: Purchase running shoes from a reputable running shoe store where you have a chance to try on several different pair to get the right fit. Make sure they are meant for running and not some other activity like hiking, gym, or cross training.
Trail running shoes are also a good option if you are looking to purchase a shoe for training and racing but aren't going to be using xc spikes.
You might want to avoid some types of super cushioned shoes (certain HOKA models) or Zero Drop shoes (like Altra). Check with Coach Susie if you have questions.

Running Shoe Resources
Super Jock&Jill, 16095 Cleveland St, Redmond, WA 98052 or Seattle 7210 E Green Lake Dr N, Seattle, WA 98115 10% discount offered to HS XC or Track athletes. Coaches will schedule a special "spike and shoe night" in September for a 15% discount.
Brooks Outlet located next to Safeway in Bothell/Canyon Park
REI Stores, Bellevue, Alderwood Mall, Seattle
Roadrunner Sports, Bellevue