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Coaching is my happy place and I am fortunate to coach the Portland Waldorf School’s x-country and track & field teams. This page is dedicated to the work we do together and to share any funny or inspiring running stories. I’ve found the coaching gives me so much, more than any job I’ve ever had. When you see an athlete give so much of themselves to an event, words just can’t express that kind of grit.

May 22, 2017 – It was a busy season for the athletes. The Portland Waldorf High School takes pride in having all of their students participate in orchestra, outdoor weeks, farm weeks, volunteer hours, eurythmy, and more. Needless to say, with all of these beautiful opportunities, my student-athletes had an incredibly busy track season. Fortunately, they were able to squeeze it all in and succeed on the track and in the classroom. I feel incredibly honored to coach such confident, aspiring, talented, intelligent, creative, empathetic, and the list could go on, high school student-athletes. Unfortunately, our 2016/2017 year has come to an end, but I am already planning cross country and next year’s track seasons. We had two student-athletes go to Oregon’s Track & Field State Championships from our school, Portland Waldorf High School, in the 1A Division. Quinton Strader and Jessica Bradley battled both days and had tremendous results. Jess is a senior and moving on to an awesome school in Vermont, and Quinton we are lucky to have for one more year!

Week of 11/29/16 – Track Club Conditioning

Tuesday: Total-body TRX and body weight workout

Wednesday: 10 min run, form focused drills (high knees, butt kicks, A skips, B skips, High skips, kareoke, step with arm swoop, heels & toes), 6 x 100m strides

Thursday or Friday: 5 min warm-up, 5 strong (not sprinting) 100m hill running, 10 min cool-down

Thursday or Friday: Total-body TRX and body weight workout


Cross Country practice will be here before you know it. Here is the schedule for the upcoming 2016 season: PWS Wolfpack Cross Country 2016. During pre-season, we run at Sellwood Park, Oaks Bottom, Springwater Trail, Forest Park, and Tryon Creek. As we get into the season, we stick to routes around the school as the schedules of the athletes are pretty tight. Come get lost in the trails with us PWS student-athletes! Contact Coach for more information: Coach Keely

The Ulitmook Cross Country Camp is still open for registration. It’s not mandatory but IS a lot of fun. You can get more info here: Ultimook XC

What’s going to help you be prepared for X-Country season? Miles. Gradually get some miles in your legs. Maybe start with running easy 2x a week and try to go a little longer each time. Once that feels good add another day and another if you feel up for it. Just listen to your body. Go run with your friends, parents, teammates. We typically start practice 2 weeks prior to the start of school – end of August. BUT you can go out on your own all summer.

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