Coach Russ
@creekxc
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Following
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Head Coach Beavercreek Cross Country & Track & Field. Dad of three awesome girls. Back to Back State champions 2018/2019 !
Beavercreek, Ohio
Joined August 2011
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College Coaches, I have a senior runner Keegan Souhan who is still looking for the right place to call home. 15:10 PR in XC . He just went 9:12 in 3200 &4:23 in full mile
@EasternRelays
. Notice is last lap in 3200 was a 62 & in mile it was 61! Also National Merit Finalist.😊
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How to improve as a distance runner in 2019
1. Commit to consistent yr round training (48 weeks)
2. Decrease your Pace per run by 10-15 sec
3. Increase your weekly mileage by 7-10%.
4. Focus on details ( strength, strides, etc)
5. Set BIG goals & Believe you can achieve them.
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Weekend checklist
@taylormewert
.
1. Win individual state🏅by 26 sec✔️.
2. Lead CREEK XC to 1st place 🏆at Ohio state meet ✔️.
3. Ride in 🚗 for 400 miles to Terra Haute✔️.
4. Wake up and then Race
@HauteNxn
and place 3rd & qualify for Nike Nationals.✔️.
#wow
@milesplit
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I would like to say I’m surprised that
@taylormewert
took 1st place and ran a PR in her first college race for
@RazorbackTF
but I am not. I know how she gives elite effort everyday at practice.
#proudcoach
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CONGRATS TO
@taylormewert
JOINING A 30+ YEAR LEGACY AS THE 2018-19
@GATORADE
OHIO GIRLS CROSS COUNTRY RUNNER OF THE YEAR!
@BcrkSchools
@bcreekathletics
@creekxc
@OHMileSplit
#GATORADEPOY
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#NationalSigningDay
for
@taylormewert
Savannah R & Jodie P As a coach you are lucky to get 1 girl in your lifetime that is considered one of the best runners in the USA but to have 3 in the same class leaves me speechless.
@OHMileSplit
@bcreekathletics
@creektrackfield
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What I ❤️ about 777 workout?
1. Teaches athletes how to break up a longer effort into smaller segments. We do the same thing for our 5k races.
2. We want each 7 to get faster so when they get in a race they should think about getting faster each mile.
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Typical week for
@taylormewert
.
☑️ last Sat. shovel 400m track and do her race simulation workout.
☑️Tues. 🔥 500/300 workout.
☑️Sat. Afternoon win
@MillroseGames
racewalk mile & set 🇺🇸 record.
☑️5 hours later run 2nd fastest indoor mile in Ohio history. 4:51.
@milesplit
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@taylormewert
in her first 20K racewalk goes under 1 hr &39 min which is a 🇺🇸 jr. record and qualifies her for the Olympic Trials next summer . 🔥🔥🔥
@creektrackfield
@bcreekathletics
@OHMileSplit
@milesplit
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Congrats to
@taylormewert
Joining a 30+ year legacy as the 2019-20
@Gatorade
Ohio Girls Cross Country Runner of the year!
@bcreekathletics
@BcrkSchools
@creektrackfield
@OHMileSplit
#gatoradepoy
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Post from a new female runner that I convinced to try XC. I knew she could be good . Not because she is amazing athlete, but she was a student of high character. She is the student that has a 99% in class but does extra credit because she wants 100%. 🖤🖤🖤
Character >Talent
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I need to make public apology to senior
@PierceDoyle3
who is ranked
#1
in Ohio in high jump 6’8”& will not compete
@oatccc
state meet because of a registration error made by me. I feel terrible because this young man did nothing wrong.His focus is now on nationals.
#CREEKPR1DE
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I ❤️ milesplit & the positive impact it has made on cross country but I wish athletes would stop worrying about running fast times( especially in September) so that they have a better ranking. Cross Country is about competition & trying to beat people to help your team win.
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Beavercreek women have arrived in Portland & ready to compete
#nxn2019
#ohiopride
@bcreekathletics
@OHSAASports
@milesplit
@BcrkSchools
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@taylormewert
2nd place
#nxn2019
!
🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥
#proudcoach
@milesplit
@OHMileSplit
@bcreekathletics
@BcrkSchools
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On Saturday morning 2:35 am (our time)
@taylormewert
will compete in 10,000 m racewalk at under 20 Track & Field 🌎 championships in Finland 🇫🇮. Everyone at
@BcrkSchools
is so proud of you. Good luck!
@bcreekathletics
@creektrackfield
@OHMileSplit
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I have been given the honor to announce that multiple time all-state Beavercreek runner Jodie Pierce will be signing to run
@GoBearcatsTFXC
@LaraLu
#proudcoach
@bcreekathletics
@creektrackfield
@OHMileSplit
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One of the coolest parts of
#nxn2019
experience is the unveiling of the uniforms . Thank you
@Nike
😍
@milesplit
@OHMileSplit
@bcreekathletics
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I got to deliver the XC championship rings today. Had to drive to each girl’s house since we can’t have our ring ceremony that was scheduled. I’m so proud of what the girls accomplished. Can’t wait till we can celebrate these rings together.
#tib
@bcreekathletics
@OHMileSplit
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CREEK XC tradition. 1 mile time trial Tuesday after state meet.
5 PRs ( 2 others within 2 seconds)
6 girls under 5:38(3 under 5:26)
Purpose of this workout:
1. Get the girls excited about track season
2. That you don’t need speedwork to run a fast mile. STRENGTH > SPEED!
💪💪
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🔥🔥🔥
#proudcoach
Congratulations to Taylor Ewert (
@taylormewert
) on her 2nd place finish at
#NXN
Her time of 17:19.05 was less than 1 second behind race winner, Katelyn Tuohy
@creekxc
@oatccc
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CREEK XC 2018 State CHAMPIONS!
@creektrackfield
@bcreekathletics
@BcrkSchools
@OHMileSplit
#creekpr1de
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CREEK XC has a special message for the Beavercreek girls soccer team 🏆💪🔥 ⚽️
#goodluck
#creekpride
@bcreekathletics
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Are you the “the one” in 2019?
Each cross country season I always have a varsity runner that I would have never guessed be top 7. This athlete does NOT have more talent then my other JV runners. They just made a COMMITMENT to train like a champion from Jan to Nov.
ARE U THE ONE?
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Since I will not be able to coach my athletes for at least the next 3 weeks I’m going to challenge myself to read or reread as many leadership books as I can. Starting with my favorite. Best thing I learned from this book. “Control the controllables”
@JoshuaMedcalf
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It has been an honor to coach
@taylormewert
for 4yrs I’m only sad that most people only got to see her at races. I got to see her relentless work ethic each day at practice. That is what makes her a champion. Congrats on
@Gatorade
track athlete of year!
#proudcoach
@milesplit
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Ok, time for a proud dad moment as my daughter Madi ran in her first high school track race and ran a 10 second PR in 1600. 😊
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Special day for CREEK XC. Athletes got to wear their new uniforms with green Nike swoosh to honor teammate Hudson Lee who would lost his battle to cancer last January. We did our senior poster picture at Sweet Arrow which was Hudson’s favorite place to run.
#run4hudson
💚💚💚
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Great first day at
#nxn2019
for Beavercreek ladies. 😊
@bcreekathletics
@BcrkSchools
@OHMileSplit
#creekpride
#ohiopride
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🚨CREEK T&F historic moment 🚨 Tonight at our time trials, freshman Zoe Roll competed in 100-meter dash as a wheelchair athlete. To make it to the state championship, you need to do it in 45 seconds. In her first race ever, she did it today in 45.2!
@bcreekathletics
@BcrkSchools
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Here is the 7x7x7 workout that I presented
@BldrRunClinics
. I give full credit to
@DougSoles
I took his workout and modified it to fit needs of my team . It is their favorite threshold workout.
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“Champions aren’t made in the gym. Champions are made from something they have deep inside them - a desire, a dream a vision.” Muhammad Ali.
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Beavercreek men & women are ready for
@OHSAASports
cross country championship.
#tib
#creekpride
@bcreekathletics
@creektrackfield
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Hudson Lee lived a life filled with passion & 🔥. Hudson was a selfless teammate and was 💚 by everyone. They say a person is never really gone until you stop saying his name. Hudson & his story will always be part of the CREEK XC & Track program.
#whatwouldhudsondo
💚💚💚
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CREEK XC Men and Women earn a spot in state championship next Saturday! 🧡🖤🧡🖤🧡
#CREEKPR1DE
@bcreekathletics
@creektrackfield
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@taylormewert
wins District meet with a record time of 17:03 which is also
#1
time in Ohio this season.🔥🔥🔥
@bcreekathletics
@creektrackfield
@OHMileSplit
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What do you need to have a successful high school XC program? A high energy middle school program that makes running and racing fun!
@BeavercreekMSXC
culture is awesome!!!🧡🖤🧡🖤🧡🖤🧡
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CREEK XC women had the honor of having dinner with
@BowermanTC
professional runner & Ohio Legend
@emily_infeld
. Thank you Emily for being so nice to the girls & being a great role model.
#nxn2019
@OHMileSplit
@milesplit
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Welcome to Beavercreek “City of Champions.”
@BcrkSchools
@bcreekathletics
@BeavercreekOHCH
@beavercreekohpd
#creekpr1de
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I’m very excited for the opportunity to build upon the elite culture that was built by Coach Weckesser
#creekpride
🧡🖤🧡🖤🧡
Congrats to Coach Howard Russ, our next Head HS Track & Field Coach pending BOE approval
Russ has served 14 yrs as Creek's Head Var XC Coach as well as an Asst Track & Field Coach
His teams winning numerous GWOC/OHSAA accolades; most notably the Girls XC 2018 & 2019 State Champ
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CREEK XC State championship ring design. 😍😍😍 A big thank you to
@bcreekathletics
and Beavercreek Athletic Boosters for their support.
#proudcoach
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Thank you ladies! We watched your game from our hotel. It was awesome!! Congrats 🏆
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I want to thank
@coachjayjohnson
and all the coaches
@BldrRunClinics
. The best part was just getting to talk to coaches from across 🇺🇸. I hope you got at least a few things from my presentations. I know I learned a lot. I hope to back soon. 😊
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How do you beat the heat in Ohio for
#WorkoutWednesday
?
@creekxc
Dies Mile repeats at 6 am! .
@creektrackfield
@OHMileSplit
@milesplit
@ByCoryMull
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That is a SWEET 🏆
@taylormewert
#NXN18
#allamerican
#proudcoach
@bcreekathletics
@BcrkSchools
@creektrackfield
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Epic battle Tuohy,
@taylormewert
, Sydney T.
#nxn2019
.
All 3 showed showed so much GRIT & ❤️.
#finishonempty
@Nike
@NRXC_TF
.
@rawlins_cross
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Senior
@julzw9
places 3rd at state championship. Julz ran the race of her life “daring greatly” and taking the lead at the 2 mile mark. 💪💪💪
#proudcoach
@creektrackfield
@bcreekathletics
@BcrkSchools
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2019 Track season is one that I will never forget.
3200 4 girls under 11:10 🧡!
1600. 3 girls 5 min or under 🖤!
800. 6 girls under 2:20 ( some were splits)🧡!
4x800
#3
🇺🇸 8:58 🖤!
DMR
#4
🇺🇸 11:49 🧡!
Thank you
@creektrackfield
for creating such a special culture!
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WOW! 2nd in the 4x800
@OHSAASports
Track & Field championship. 9:01.65 is ranked 3rd in 🇺🇸. Congrats to
@Lincoln_TF
for their victory and
#1
time in USA
@creektrackfield
@bcreekathletics
@OHMileSplit
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A very special night for CREEK XC Women as the new street sign design was unveiled for their 2018 State Championship. Thank you
@BeavercreekOHCH
. It is an honor to represent the best school district
@BcrkSchools
in the best city in Ohio.
#creekpride
@bcreekathletics
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I saw a prominent track coach make fun of a workout that a coach posted on Twitter. There are many ways to train runners to be successful.The key is that you & your athletes believe in the training.Instead of criticizing maybe ask questions & learn something new.
#growthmindset
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CREEK XC men take 3rd place at State Championship ! 💥 💥 💥 I’m so proud of these young men and
@creektrackfield
for an outstanding season.
#creekpride
🧡🖤🧡🖤🧡
@bcreekathletics
@BcrkSchools
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Good morning. It is state meet day! CREEK Girls are ready!
#creekpr1de
@bcreekathletics
@creektrackfield
@OHMileSplit
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CREEK XC men and women had a great day at District meet. Women were district champions and Men were runner-up. 🏆🏆🧡🖤🧡🖤🧡
@creektrackfield
@bcreekathletics
#tib
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I had so much fun doing my first presentation
@BldrRunClinics
. Today was all about creating WOW teams , MOJO, and building SYNERGY in your program. Tomorrow is all about CREEK XC/T&F training system. Can’t wait !
@coachjayjohnson
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Cross Country racing season is here! How to be an ELITE Parent on Race Day via
@YouTube
@AdamKedge
@CoachDistance
@ByCoryMull
@pntrack
@OHMileSplit
@JurisGreen
@CoachWrigley
@CoachMcAfee
@coachjayjohnson
@vistanationxc
@Coach_Rathke
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Good luck to state champion
@taylormewert
as she is racing this morning at Footlocker Midwest Regional.
@bcreekathletics
@creektrackfield
@BcrkSchools
@OHMileSplit
( my favorite picture of her racing this season ❤️the 🔥)
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Girls were excited 🤩to see the banner representing Beavercreek and so was coach 😊.
#creekpride
@bcreekathletics
@BcrkSchools
@creektrackfield
@OHMileSplit
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Did anyone else go for their run today and really struggle? Physically I know I’m in good shape but mentally I just did not have it. All this
#SocialDistancing
is killing me. Tomorrow is a new day & I know my run will be better. The main thing is to keep running. 😊
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CREEK XC fans. The state meet has been postponed because the course is flooded. We will race next Saturday at 3pm. I’m excited for 2 reasons:
1. Another week I get to coach this amazing group of girls. 😊
2. These girls have GRIT and thrive on adversity. 💪💪💪💪💪💪💪
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In very 💨 conditions
@creektrackfield
Distance Medley team
@julzw9
@abbyyhobbs
Jodie P and
@taylormewert
run
#4
time in 🇺🇸 of 11:57.41 taking 1st place at Elk Relays.
@milesplit
@OHMileSplit
@ByCoryMull
@bcreekathletics
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Coaches, We always spend time teaching our race day expectations to our athletes, but what about your parents? How to be an ELITE Cross Country Parent
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Conversation with a coach at
@GWOC
on Saturday:
Coach: Were you surprised that
@taylormewert
ran 16:57?
Me: No
Coach: Are you kidding?
Me: No, because if you saw what she does everyday at practice . Nothing Taylor does would surprise you.
Congrats Taylor!
#proudcoach
💪💪💪
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Tradition the week of Nike Regionals is 1 mile time trial. Today over 50% of the girls/guys set a lifetime PR & everyone else was within 4 seconds. It is amazing how cross country strength= Track Speed.
Jr.
@abbyroberts0
5:07
Soph.
@Macierunz25
5:10
Sr.
@Jamie_Confer1
5:12
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🚨🚨🚨 So proud of Connor Ewert as he will be running in college for
@DaytonMXC
#NationalSigningDay
@creektrackfield
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Last year at GWOC Emily ran 23:02 and was ranked number 23 on the team. Her 1 year improvement is the best I have ever coached. No secret to her success. Consistent training with an attitude of trying to get 1% better each day.
#proudcoach
All smiles for GWOC first team! Blessed and exciting to keep working into post season🧡💚
@creekxc
@OHMileSplit
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PR meet highlight for me was freshman Zoe Roll setting a HUGE PR of over 15 seconds and her time qualified her for the
@OHSAASports
track championship in June!!!💥💥💥
#CREEKPR1DE
🧡🖤🧡
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🚨STATE CHAMPION🚨 Freshman Kayleigh Keyes is 2022
@OHSAASports
Track&Field state champion in 400 meter run! 🥇💥🥇💥🥇💥🥇💥🥇
#CREEKPR1DE
🧡🖤🧡🖤🧡🖤🧡
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💥💥💥
@creektrackfield
women DMR takes 2nd
@pennrelays
#2
all time in Ohio!
@julzw9
@abbyyhobbs
Jodie P
@taylormewert
#proudCoach
@OHMileSplit
@bcreekathletics
@BcrkSchools
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🚨ALL AMERICAN 🇺🇸 🚨
CREEK T&F 4x400 relay team
@malawcc
@KadenEllerbe
@gluck_liam
Ben Watson win their heat and place 5th overall
#NBnationals
earning ALL American Honors ! 🏅🏅🏅🏅
#CREEKPR1DE
🧡🖤🧡🖤
@bcreekathletics
@BcrkSchools
@OHMileSplit
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@creektrackfield
4x800 girls place 3rd
@OHSAASports
track & field championship. The girls time rank them 3rd USA 🇺🇸. 5th team in Ohio history to go under 9 min.
@julzw9
@taylormewert
Savannah R Jodie P
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CREEK XC women make history put 4 in top 9 at
@OHSAASports
Division I Cross Country Championship.
@taylormewert
1st 🥇
Savannah R 2nd 🥈
Jodie P 7th 🏅.
@julzw9
9th 🏅.
@bcreekathletics
@creektrackfield
@OHMileSplit
@milesplit
@BcrkSchools
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🚨college signing🚨Beavercreek Sr.
@ConferJamie
will be running cross country & track
@aggietfxc
next year. Jamie’s 4 year improvement really shows what is possible if you are committed to giving elite effort with a positive attitude.
@wmcraven
@bcreekathletics
@OHMileSplit
🧡🖤
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I would to thank
@BeavercreekSupt
the school board
@BcrkSchools
@bcreekathletics
for the new jackets & state championship 💍 for the athletes & coaching staff. We will all wear them with
#creekpride
. It’s a honor to represent such an amazing school district!
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CREEK XC Women put 4 in top 5 at Regional meet.
@taylormewert
🥇!
Savannah R 🥈!
@julzw9
🏅4th!
Jodie P 🏅5th!
🔥🔥🔥🔥
@bcreekathletics
@creektrackfield
@OHMileSplit
@milesplit
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CREEK XC women take 1st place at NIKE Twilight .
#NVT19
🧡🧡🧡🧡🧡🧡🧡
#lightupthenight
#proudcoach
@creektrackfield
@bcreekathletics
@OHMileSplit
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No trip to Oregon is complete without going to visit Pre's Rock. He raced with so much "MOJO" /Confidence that I thought his memorial needed one of our CREEK XC MOJO shirts. He was 🔥 on the track!
@ByCoryMull
@BryanDeibel
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CREEK XC Women. Regional Champions. 🧡🖤🧡🖤🧡🖤
#tib
@creektrackfield
@bcreekathletics
@OHMileSplit
@milesplit
0
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One of the best traditions we have is our Thursday Pasta parties we have after practice each week . Huge thank you to all the parents that make this possible. Not easy to feed 185 hungry runners.
#creekpride
#tib
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CREEK XC Girls are ranked
#1
in Ohio in the coaching poll this week. Very exciting but the true champion will not be decided until November. We have a lot of work to do because the Buckeye state is loaded with great teams.
@creektrackfield
@bcreekathletics
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Don’t think you can become a varsity athlete?
@BethanyLassen
first race was over 27 minutes. With hard work by her senior year she ran 19:41, was named captain,and led us to state meet. I will talk to her live on Instagram tonight at 7 pm.
@creekxc
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Multiple Time 🇺🇸 champion & record holder in the racewalk
@taylormewert
teaches the next generation of race walkers at Beavercreek running camp today.
@bcreekathletics
@creektrackfield
@milesplit
@USARunCoach
@usatf
@DyeStat
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Honored today to present with some Ohio cross country coaching legends!
@CSWildcats_TFXC
@JessieMagoto
At the
@oatccc
coaching clinic
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