2022 MIHS XC Season

Head Coach:

Susan Empey

Assistant Coaches:

Eric Goldhammer
Gavin Cree
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- Spotlight On -

 

October 12th - Senior Night

  • Senior Night coincides with our home meet at Luther Burbank.  Mercer Island hosts Hazen & Liberty.  Let's do it right! Volunteer positions are still open.

Timeline

  • 3:30 Meet Volunteers Gather for instructions from the coaches at the Timers Tent / FinishLine (located in large grass field between north and south parking lots)

 

Volunteer Check-in with Coaches

  • Course marshals: please check in with Coach Gavin Cree to get assignments and fluorescent vest. 

  • Timers/start/finish line helpers: please check in with Coach Goldhammer

  • 3:40 Senior Recognition

  • 4:00 Meet Starts

  • 5:30 Pizza Feed (Athletes & Families Welcome)

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Questions? Contact Jen Enge, MIXC Volunteer Coordinator at jenenge@aol.com

High Fives

Meet and Snack Volunteers Needed

 

We need your help to fuel runners after they race. Healthy snacks and fluids are beneficial for athletes to recover and to replenish their tanks so they have energy to cheer on their teammates.

Please click the button below to take a look and sign up for the snacks needed, or volunteer to help during our one home meet of the season.

Questions? Contact Jen Enge, MIXC Volunteer Coordinator at jenenge@aol.com

Fresh Pasta Linguine with Dill and Veget

Team Pasta Feeds

 

A highlight for athletes, pasta feeds are held the night before meets to fuel up for the next day's race and rally team spirit. Dinners are potluck style and attending athletes contribute bread, salads, beverages and dessert.  Pasta feeds run from 6-7:30pm

 

  • September 6th, September 14th, October 11th

More details about hosting/helping can be found by clicking the Volunteer button below. Thanks in advance for considering being a host or helper for these fun events!

Questions? Contact Jen Enge, MIXC Volunteer Coordinator at jenenge@aol.com

2022 MIHS Special Events - Save the Date

June 20th: - MIXC Kick-Off Picnic

@ Coach Empey’s (7744 85th PL SE) Come learn more about our summer training program, key fall dates, meet teammates, coaches, captains, play some games, and eat some yummy hot dogs (veggie dogs available too).

 

Rising 9th graders - we hope to meet you, too! And don't forget - the best way to stay up to date on all things MIXC is to join the Band App. (Parents included!)

Questions? Contact Susan Empey, MIXC Head Coach at susan.empey@mercerislandschooldistrict.org

July 25th - Fall Registration Opens

Registration is open. The website is arduous so set aside some time (and patience) to complete everything.   Click here to register.

 

Physicals are due every other year. If your runner is due for a physical, please consider asking the pediatrician specifically for a blood test and a serum ferritin test. Ferritin is a key measurement for long distance runners to know; if levels are low, we want to work on increasing it ASAP. While “normal” for the general population is >12 ng/mL, endurance athletes need >= 30 ng/mL (and ideally >40). Fatigue and injuries can be a direct result of low ferritin levels. Even if your runner does not need a physical this year, I would recommend asking for this blood test. It is a good benchmark to have.

August 1st - Summer Practices Begin

Daily practice "opportunities" throughout the summer.

Monday through Friday.  Meet at Island Crest Park: 9:00 - 10:30am.

August 1 marks the beginning of official captains’ practices. While a coach may pop in to say hello, these practices are led by our fearless and fantastic leaders: Carson Schiller, Sabrina Chun, Brooks Enge, Kate Becker, Kris Holtan, Mustufa Agha and Alexane Dumont. Our team is in great hands.

These practices are extremely valuable for building fitness before the season begins. Another benefit is connecting with teammates before the season and school begins.

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August 22nd - 2022 Fall Season Begins

Aug 27 (optional but encouraged) - 9:00 - 10:30 @ Newcastle Beach Park


Aug 28 REST DAY!


Aug 29 - 9:00 - 11:00 @ Luther Burbank + Athlete's Code of Conduct meeting (MANDATORY) @ MIHS 3:15 - 4:00


Aug 30 - 9:00 - 11:00 @ ICP


Aug 31 - First Day of School. Practice at 3:15 - 5:15 at JV Football Field


Sept 1 - Class Jamboree @ Marymoor. Must attend 8 practices to compete. Buses will leave ~2:45.

Questions? Contact Susan Empey, MIXC Head Coach at susan.empey@mercerislandschooldistrict.org

Not planned for 2022 - Team Pancake Breakfast

 

Let's treat our preseason runners to a Pancake Breakfast, Sunday from 11am-12:30pm. If you are able to help, we are looking for some additional sides to feed 40-50 athletes. Please sign up and drop off to the host between 10:30-10:45am on Sunday. We really appreciate the host family, for offering to host our athletes and parents for your support.

  • Meet at host family at 11am.

Questions? Contact Jen Enge, MIXC Volunteer Coordinator at jenenge@aol.com

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Aug 29th - MIHS Mandatory Meetings for Fall Sports

 

MIHS hosts mandatory meetings for all fall sports. Learn more about our coaches' philosophy, expectations of the team, goals for the season, practice & meet schedules as well as opportunities to support our athletes through volunteering and donations.

  • Students @ MIHS @ 3:15 - 3:45 pm

  • Parents @ MIHS @ 6 pm

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Sept 3 - 4, 2022 - Team Retreat

 

The XC Annual Team Retreat makes a comeback in 2022! Everyone is encouraged to attend. Experience a full day of training, goal setting, team bonding and games at Fort Worden. Retreat costs $150/pp and includes transportation, field reservations, afternoon snacks and pasta dinner. The bus holds 50 attendees. Preference will be given to athletes who have been training this summer and are active on Strava. Carpooling is encouraged if we exceed the bus' capacity.

  • Field trip forms will be distributed on the first official day of practice, August 21st.

  • Meet at MIHS at 7:45am for bus/ferry transport.

Questions? Contact Susan Empey, MIXC Head Coach at susan.empey@mercerislandschooldistrict.org

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Sept 25th - MIXCTF 2nd Annual IMS/High School Social Potluck

  • Sunday, 9/25

  • 5 - 7 pm

Please join us for the second annual MIXCTF social potluck for the families of our IMS and MIHS athletes! The goal of this event is to bring together both the IMS and MIHS XCTF communities for a chance to meet, mingle and support our young athletes. The event is for both athletes and their families!

Socialize and enjoy a delicious potluck food, hear from our IMS and HS coaches and purchase some team swag.

Please review the available slots below and click on the button to sign up. Adults: if adult beverages are your thing, BYOB (to share with the adults). Thank you!

SUPER FUN ATHLETE NOTICE: Athlete mixer….yes, please!!! If the social wasn’t enough fun…..there will be a fun opportunity for IMS athletes to meet high school athletes. How should your athlete prepare? Think sleep, food, hydration and proper running shoes….the rest will be disclosed at the social!

Note, the swimming pool will be open, bring those swimsuits if you’d like!

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October 12th - Senior Night

Senior Night coincides with our home meet at Luther Burbank.  Mercer Island hosts Hazen & Liberty.  Let's do it right! Volunteer positions are still open.

Timeline

3:30 Meet Volunteers Gather for instructions from the coaches at the Timers Tent / FinishLine (located in large grass field between north and south parking lots)

Volunteer Check-in with Coaches

  • Course marshals: please check in with Coach Gavin Cree to get assignments and fluorescent vest. 

  • Timers/start/finish line helpers: please check in with Coach Goldhammer

3:40 Senior Recognition

4:00 Meet Starts

5:30 Pizza Feed (Athletes & Families Welcome)

Questions? Contact Jen Enge, MIXC Volunteer Coordinator at jenenge@aol.com

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Nov 8th - End of Season Celebration

Celebration will be held on Tuesday, November 8th.- 4pm-5:45pm in the MIHS Commons

Due to new District rules we need to be out of the Commons by 6:00, therefore we’ve shifted the banquet to 4:00 – 5:45. Details later, but parents – please do all you can to come celebrate your athletes. Not an ideal time we realize, but at least we’re able to have a banquet this year, and for that I am grateful.

The team celebrated the season's success, including PRs, winning the KingCo Championship and securing the opportunity to run in the State Championship by placing third in Districts. 

Highlights and Awards included:

Captain Recognition: Alex Levin, Everett Weeks, Jaya Krauser, Luca Palermo,

Luke Sandmaier, Nikki McArthur & Ryan Koopman

Rising Stars: Sofia Loop & Owen Powell

Most Improved: Elena Lill & Luca Palermo

Most Valuable Players: Sophia Fan & Ryan Koopman

Coach's Award: Carson Schilller & Marley MacDonald

Senior Passdown Gifts

The Boosters served the team and their families a Qdoba buffet and sheet cakes.  Go MI!

Nov 16th: 3-3:30pm - Winter Conditioning

Meet in the MIHS Commons at 3:00pm to discuss realistic mileage targets and winter training goals.

Winter conditioning practices will be on Mondays, Tuesday and Thursdays from 3:30- 5:00/5:30.

Mondays and Thursdays we have weight room access from 5:00 - 5:30 pm

 

Meet just outside the track for a combination of social running that includes tempos, fartleks and hills. For those not participating in a Winter sport, you are strongly encouraged to come as often as possible, and run on your own days.

Questions? Contact Susan Empey, MIXC Head Coach at susan.empey@mercerislandschooldistrict.org

Athlete Nutrition

Ever wonder what to eat before a meet?

Ever wonder when to eat before a meet?

Heidi Stickler, Nutritionalist,  met with our high school athletes and provide tips for maximizing nutrition for performance.

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Athlete Expectations

Our objective as a coaching staff is to create an environment where every athlete understands the importance of commitment, working hard to achieve goals, and the feeling of success that comes from reaching goals.  

Questions? Contact Susan Empey, MIXC Head Coach at susan.empey@mercerislandschooldistrict.org

Team Spirit Wear - Closed

Need some warm weather clothing? 

Looking for early Christmas gifts? 

In need of spirit wear that promotes your favorite sport? 

 

You are in luck.  We have a Pop Up Gear store for Mercer Island Cross Country.  For those who participate on the Track & Field Distance Team you can also choose a Mercer Island Cross Country Track and Field logo.

Delivery times are 4-5 weeks because of world wide procurement problems, but to start the clock ticking as soon as possible the store is CLOSING September 14th!

Team Updates

2021 KingCo Champions!

MIXC showed amazing grit and determination, not letting a wet, slippery and very muddy course deter anyone from racing hard at KingCo on Saturday. The varsity boys and girls team led the charge and ran phenomenal races.

 

For the first time since 2008 the boys WON the team title , led by Ryan Koopman, who WON the race! But as we well know, to win the team title all teammates need to perform and Kai Zettel, Luke Sandmeier, Owen Powell, Clark Koopman and Alex Levin were up to the task, helping us beat #2 Juanita by 21 points.

 

The varsity girls also stepped up in a huge way, securing their first trip to District as a team since 2014 by placing 3rd overall. Sophia Fan led the way finishing 5th and breaking 20:00 followed by Karen Zhang, Sofia Loop, Elena Lill, Marley MacDonald, Kate Becker, and Ava Zhang. It was beautiful – in a very muddy, sweaty way.

Both boys and girls teams earned the privilege of running that course again on Saturday at SeaKing District where the top 6 teams or 42 individuals will advance to State. Boys will race at 11:45 and girls at 12:30. Please come cheer them on!

After a thrilling race run by varsity teams, MIXC continued to dominate the following 6 races, highlighting how truly deep our team is. The difference in the Sub Varsity races is that the fields included 2A, 3A and 4A schools. While still awaiting official results, it was obvious in each of the sub-divisions we were the clear front runners of all the 3A teams. And even as the course conditions got progressively worse the top 7 sub varsity girls, running the last race of the day, still managed to run PRs.

Team Newsletters

 
  • Important Dates

  • Preseason Training schedule

  • Registrations due 8/17

  • Season Starts 8/22

  • MIXC Needs Your Help

  • Swag Store

  • Thank You's!

  • Potluck

  • Parent Meeting

  • Fort Worden Retreat

  • Volunteer Signups

  • Swag Store

  • MIHS Home Meet Thursday

  • Potluck

  • Fall Parent Meeting Presentation

  • Potluck September 25th

  • IMS Home Meet Thursday

  • Winning Week!