She is okay

Mrs. Miller is resting comfortably in the hospital after having a bout with vertigo. Basically when she opens her eyes the world spins and she throws up - a lot. Hopefully tomorrow will find her feeling much better. It has been a tough week for us and especially her.

No, I don't know why the bus was late. Yes, Chris F. broke his hand smacking a friend? Yes, Ian Wheat's Dad was the admitting physician for Mrs. Miller. Thank you Spaceman Spiff for getting my umbrella. Sounds like I missed two great 3200's today which is now yesterday. Welcome back Jordan. Nice going Beetle Bailey. I could go on, but it is 1:30 in the morning and I don't have all of the facts. This I do know - you are all super.

Thought from Emergency room wall:

Keep your face to the sunshine and you cannot see the shadows.

Helen Keller

Meet @ Bellarmine

Remember if you have been racing the 3200 and are moving down to the 16oo it is a shorter race and will it will seem to go out too fast. Keep contact and realize it will be over twice as quickly.

Don't line up dead last - and worse stay dead last. Race hard and use up what you have and if you are last and PR then good for you. But to line up last and stay last and run a non PR race is sad. Believe in yourself!

It could be raining bring rain gear.

Support all of our team not just your friends.

No jewelry, no jewelry, no jewelry, no jewelry

Bring a snack and some water it's going to be a long afternoon.

No sixth period tomorrow. Bus leaves as soon as possible.

Remember to use your arms and pump when finishing. And lift those knees!

Go Spaceman Spiff!

It's okay to have butterflies in your stomach - just make them fly in formation. You are in control.

See you tomorrow.

Date Pace - not what you think

We learned some new words today. Date pace is at the pace of your last race. Goal pace is what you would like to run. Again I thought this workout would be confusing and all of you performed super once we got going. Many thanks to Ariel, Spaceman Spiff and Chris F. for leading the training sessions.
Tomorrow we decide what we will be racing on Thursday and do a recovery run. Yes, we will do the fitness room activity.
Bellarmine does not have covered stands and the weather could be wet - wait this is the Northwest - it will be wet. Be prepared. The difference between winning and losing could boil down to who stays warm and dry between races.

Surprize workout tomorrow

I hope some of you with sore calves took advantage of the massage today.

Sub 5 club
Jordan
Adam
Spaceman Spiff

Sub 6 club
Ariel
Laura
Johannah
Amanda

See you tomorrow!

Work out for Monday

Recovery day. Some of you might want to do a light jog and then bike or vise versa. I'm going to ask our trainer to do some light massage on calves. If you have sore achilles tendons it probably from the difference in heel height between your racing spikes and your training flats.

Meet on Thursday away

Photo day on Sat. the 1st

Next big meet is Davis on April 8th. This is a great meet with Frosh races and usually sunny Yakima skys. We will be needing drivers.

East - West Meet 3-25

Nice weather, but a bit breezy which affected times. Here are some times and splits:
Amanda-79,2:50,4:26,6:01,7:41,9:17,10:53,12:17
Katie -80,2:41,4:26,6:02,7:41,9:20,10:59,12:26
Jenica-89,3:05,4:48,6:33,8:18,10:04,11:49,13:27
Bekah -88,3:05,4:48,6:32,8:18,10:05,11:54,13:29
Maria-88,3:05,4:48,6:33,8:19,10:05,11:54,13:29
Joe-76,2:40,4:09,5:41,7:16,8:47,10:13,11:39
Connor -78,2:46,4:07,5:48,7:20,8:50,10:23,11:48
Ariel-75,2:41,4:13,5:41
Laura -79,2:49,4:21,5:45
Mork -82,2:57,4:36,6:07
Haley - 82,2:58,4:38,6:21
Adam-68,2:20,3:37,4:50
Peter Parker -66,2:18,3:36,4:54
Paul-71,2:31,3:52,5:13
Noah-71,2:28,3:55,5:17
Ted- 63.8,2:12.6
Jacob -64.7,2:13.3
James -75.8,2:39.1
Bailey-73.2,2:28.7
Johannah-73.8,2:37.1
Lisa-75.9,2:41
Amy - 76.9,2:42.4
Jenna-81.9,2:53.3
Riley -57.7 Adam 58.2 Jacob 60.3 Ted 56.6
Hanna 64.1 Johannah 64.2 Ariel 65.5 Bailey 64.0

Fun Meet

Excellent job tonight. The distance teams carried us to a double team win for both the girls and guys. The first places by Bailey, Johannah, Chris F. were impressive - not to mention Bruce Waynes double win. But what was really awesome was the second thirds and fourths our team garnered. Our depth carried the day. I hope to be able to enter some times here soon.

See you tomorrow and don't forget your sleeping bag if you are traveling to Snohomish.

Snohomish time schedule for distance

10:15 Girls 3200
11:00 Boys 1600
11:05 Girls 1600
12:05 Boys 800 2 heats
12:15 Girls 800 2 heats
12:35 Boys 3200
12:55 Boys 4x4
1:00 Girls 4x4

Remember that meets can sometimes be on time, but usually they are either going ahead of schedule or are behind.

Meet Tomorrow

Well we figured out who was running what at practice, but we didn't talk much about racing. There will be time for that later. A couple of words though - tomorrow when you sprint for the finish, which should start at or before the 200 meters, talk to your legs when they get tired. Just say to yourself "lift" on each stride. Remember to use your arm drive action that we practiced on the Total Gym.

Steve Prefontaine once said that he didn't race to see how fast he could go, but to see how much guts the other guy had. If he were alive to day I'm also sure he would say don't drink and drive.

Race hard tomorrow and have fun.

Ted's middle name

-We get out of class at 2:00 and the bus leaves at 2:15 on Thursday. That's a correction from what you heard today.
-Make sure you are gathering up some warm and water resistant clothing for both meets - Thursday and Sat. Both stadiums are covered, so we will be able to get out of the rain. Hey - and perhaps it won't be raining!
-Tomorrow there will be no fitness room. We will use the extra time to sort out what events you will be doing at both meets. Be prepared to tell me what and how many races you would like to do. I'll try to accomodate everyone, but I will also try to fill the slots and be competitive.
-We also need to practice baton exchanges for the 4x4 since most of you will be doing one sooner or later. Word on the track is the distance team will fill most of the 4X4's, if not all of them.
-Please remind your parents we need help at the meet Thursday.
- Ted has a middle name and it's............... That was the big topic of discussion in the fitness room today. The name begins with an E and ends with a t and it's not Elephant.
- Finally I promised I would not mention Joe's name in the blog tonight - so I won't!

This just in from Joe.....

Joe reminded me today of the importance of knowing when and what to eat before a race. Some people need several hours of non- eating before a race. Most people would not want a big greasy hamburger. Carbohydrates (breads) are good. Stay hydrated, but remember to take in carbs with water. Bring a water bottle to the meet because the fountains may be turned off.

Some of you may have noticed some stress with the workout today. When you warm up for the 800 it needs to be very vigorous. You utilize your arms much more in an 800 and not having your upper body as well legs ready to go will shut you down. If you felt your arms were heavy your warm up was not thorough enough.

Excellent workout. I don't know why we haven't used the infield for our recovery jogs before - perhaps because it is a quagmire sometimes - okay most of the time. I lost a runner in there one year. Fortunately you all can swim.

Another very important rule: No jewelery - any place on your body. You may not tape it down. The only exception might be religious or medical medals and they must be taped down. Live Strong bands etc. are considered jewelery.

Watches for $10.00 Campmoor.com

Be like Joe and make a suggestion. jlmiller@osd.wednet.edu

What to do at a track meet

What to do at a track meet? Run - run really, really fast! Some of you are new to this and some of you have experience about what to do at a track meet. Here are some suggestions:

- Know approximately where your event is located on the time schedule. I say approximately because meets rarely run on time. They are either early or late. The girl 3200 runners have it made because they are first.
- Know the people from your team that are running the same event and warm up with them. Rookies will hopefully have a grizzled seasoned veteran to warm up with. Grizzled, seasoned veterans please take the lead and be a mentor.
- Yes if you are running more than one event you will have to warm up for each.
- Do watch the meet and cheer on your team mates. It's good for the team and it helps keep your mind occupied.
- Yes you need to do as thorough a warm up as we do daily on the first event and then make sure you are thoroughly warmed up before your next event.
- Yes cool down and post stretch - your body will thank you for it the next day.
- Commands for distances races are - Runners to your marks! and then the gun.
- At the start pay attention to the official and they will tell you how and where to line up.
- If the the officials stack the runners in lanes make sure the fastest runners are to the front
- Never swear or be rude, especially before, during or after a race. You can be disqualified.
- Do not change clothing at the start or finish.
- Never run on the inside line. Be as close as possible though.
-If someone elbows you don't elbow them back. Chances are you will be the one caught.
- Be a stride and a half in front of another competitor before cutting in front of them. More later......

Jackson is on the way!

Jackson is on the way, but before we get there we have a home meet Thursday at Olympia HS. Yes, that's only one week away. Please encourage your parents to help.
At this point we know we will be leaving for Jackson on Friday the 24th at 3:00. We will be having pizza with the Jackson team that evening, so bring 5:00. Breakfast will be provided but you will need to buy your own lunch and snacks. After pizza we will be going to the homes of the Jackso athletes. We haven't figured out how we will divide people yet.
We can run six athletes in each distance event and will be allowed to have two 4x4's. We will be sorting this out earlier in the week and will also be able to go with info. from the meet on Thursday. Be thinking about what race or races you would like to be in on Thursday and Sat. I can't promise you that you will get what you want, but I'll try.

The meet begins at 10:00 and should be over plenty early to get back for Tolo. It needs to get over early so a team from Spokane will be able to travel home. The meet will be held at the Snohomish covered stadium at Snohomish HS.

If you have questions e mail me at jlmiller@osd.wednet.edu

Tomorrow. Do not go to lunch come straight to practice. I want the D.R.'s to be ready to go as quickly as possible. If you need a snack bring one with you to school and eat it mid morning.

Sat. Could be hard - could be easy depending what you did on Friday. On Sat. I'll open the locker rooms at 9:45 and we will be ready to run at 10:00. I have to go to Shelton afterwards for the throwers meet, so I would like to be outa' there by 11:30 or sooner.

Mile Time Trial

Everytime you race it is a chance to learn something about yourself and the sport. I know some of you were nervous this afternoon, but I'm glad we got this out of the way before our first meet. Here are the times:

Oksana 7:45, Pavala 7:42, Haley 6:30, Katie C. 7:40, Alix 7:32, Alyssa 7:14, Jenna 7:10, Ariel 5:58, Bailey 6:01, Johannah 6:02, Steph. 6:33, Amanda 6:04, Laura 6:07, Bekah No time, Lisa No time, Jenica 6:39 Maria Katie 6:00, Sarah DNR, Clark Kent 4:58,Ted 5:17, Kevin 6:03, Jacob 5:35, Jordan 4:49, Michael 6:35, Joe 5:31, Eric 6:37, Kyle 5:23, Paul 5:24, Noah 5:25, James 6:29, Chris F 4:52, Max 5:09, Adam 5:06, Connor 5:40, Travis DNR, Richard DNR, Graydon DNR, Chris S No time, Steve absent, Gabe absent

If you want to figure out your average splits Change the minutes to seconds and divide by four.

You are awesome!

Tomorrow is a recovery day.

Another schedule change

The Non Q. meet will be May 3rd not May 2nd. Hopefully when we join the new league next year the schedule will be more set in stone.

Wild and Crazy

Hey that sure was wild and crazy having the guys go to the fitness room first today! Okay, I know, I need to get a life.

Tomorrow will be a medium easy day with a 15 minute jog one mile run at 800 race pace (just kidding - I wanted to see if you were paying attention) It will be at one mile race pace. Afterwards -choice 15+ minute cool down and post stretch or 4 fast 200's and a 10 minute cool down and post stretch.

On Friday we get out at noon. I suggest we do our workout as soon as possible and then go eat. I can make it an easy day if we all promise to be at practice on Saturday at 10:00 for a workday. That will give us two recovery days in a row.

Remember on Thursday we are one week away from our first meet.

More info is coming in on the Jackson meet. We will be allowed six athletes in each distance event. That's 12 athletes in each event boys and girls. It will be high level competition. We'll talk some more.

I'm reading, "Barfing with the Runaloes", Scratch that - it's "Running with the Buffaloes" by Chris Lear. I have only read the opening while at the dentist this morning, so I can't say much. I recently read another book by Chris Lear, Sub 4:00 which is about Alan Webb who broke Jim Ryun's high school mile record. I thought it was going to be about Alan breaking the record, but it was really about his trials and tribulations at Michigan. It's a good read if you are really into running and racing. In some ways it's a manual of what not to do to yourself. I also recently read Dale Carnegies book, "How to Make Friends and Influence People". Read it and apply it to running or read it and apply it to your life. By the way all book titles should be underlined, but I haven't fiqured out how to do that under this format. If you would like to borrow one of these books you may. I also have a Prefontaine book around.

Happy Trails.

Saturday Recovery Run

A little cold, but dry. The weather is supposed to get better about mid- July. Everyone received a free tee shirt or two because they showed up on a Saturday morning, plus I was organizing the track storage.

Monday's workout will be 400's.

Questions? jlmiller@osd.wednet.edu

The Hills Were Alive Again!

The weather cooperated and I saw an awesome set of hills today. Katie mentioned that she likes the little change we inserted on the main hill. If you have any aches and pains at all take the next two days off and ice them. Ask Kevin about the delicious Slurpee he had for lunch and what not to do with your gloves.

Everyone else - see you at practice at ten tomorrow. If it snows check here to see if I cancel.

There's No Business Like Snow Business......

Another wet, snowy, cold one. Hopefully we can do hills tomorrow. If not I'll try to come up with something equally as fun. I would like you to increase what you did last time by at least two or more. Take a look at one of my earlier posts about what to wear when it is cold.

Practice on Saturday at 10:00

It's still winter

Today's workout will be one you will always remember and would like to forget. Nothing like tempo run at 35 degrees, raining and 40 mile per hour wind to get the blood flowing. It was a real character builder. Remember on runs like this or recovery runs check out with me at the fitness room or where ever I am. I need to know how you are doing and whether you have returned.

Don't forget to tell your parents about the Booster Club Auction on the 18th.

Tomorrow is a recovery run. See ya there.

Recovery Days

Work days without recovery days will put you in a daze. The body will always adapt if given the right amount of rest. A good example of this is how our hands and feet form callouses. Too much work and we get blisters, but if we do a little work at a time and then rest callouses develop. Your body works in the same way. Too much work too soon and you break down. Work intelligently and then provide rest and the body adapts.

Tomorrows workout- We will all jog over to Yaugher together and I want to emphasize together. Once there we will do some yippee skippees and then line up both gals and guys. You will then push for ten minutes at near race pace (80% effort)when I say go. That means the top guys will come through the mile at about 5:00 or better. I would like the top girls to come through the mile at 6:00 or better. When the ten minutes are over I would like you to to jog back to the fitness room and post stretch. If you would like to tack on some extra mileage at this point that would be okay.

You are all amazing people - especially Joe.

If you have questions or would like me to address an issue on the blog please e mail me at jlmiller@osd.wednet.edu.

Old Yeller

Again I am amazed at how we don't smack into each other out there on the track. You guys started out a bit slow, felt your way through the workout and continued to crank it up. Excellent workout!
I had begun to talk about the differences between track and cross country today and we were distracted by something. Anyway track workouts will tend to be shorter in duration because the races we are training for are shorter. When we race 5000 meters in xc we are using 75-80% of our aerobic capacity. When we race 800-3200 meters it is more like 60-65%, so our training will match. You 800 meter types will love that and some of you 5000 meter types might miss the repeat miles, but because we will be racing faster we need to train faster. I did xc/indoor and outdoor track in high school and college and loved them all. You don't have to be crazy - but it helps.

At this time of year it is best to at least wear a sweat shirt to practice. You can take it off if you get warm, but if you don't have it and it gets cold, like it did tonight, you are going to freeze.

Tomorrow will be a recovery run varying from 20 - 50 minutes.

Now to elaborate on the title of this entry.

I'm not a yeller or screamer by nature. I can yell, if necessary. And perhaps when I do yell it is a notable occasion. I firmly believe that your motivation for racing needs to be intrinsic or coming from within. I won't be out there within voice range during most of your races. I might be able to encourage you at one curve as you come around between two and eight times. Because there are so many of us help me by encouraging others during practice in in races. Most of all however, when I get old, I don't want to be known as "old yeller" ;-)

If you have any questions or comments you may e mail me at jlmiller@osd.wednet.edu

See ya tomorrow.

Notice! Schedule change!

The schedule has changed. We have picture day on April 1 at noon. Mandatory workout will be at 10:00.

If you have questions or comments about my posts, please e mail me at jlmiller@osd.wednet.edu

No workout Sat. March 4

There will be no work out on Saturday March 4. Plan to workout out Sat. March 11 and 18, unless I say otherwise.

Please run some over the weekend so that the workout coming Monday will not be a shock. All that is needed is some easy jogging using the same format we did today (Friday the 3rd). If you are very sore walking might be a better choice.

Photo day will be April 1 @ noon right after our workout.

I'll post Monday's workout sometime this weekend.

See you on Monday.

The Hills Were Alive with the Sound of Breathing ...

Interesting workout tonight. It was fun making some small changes. I'll be checking tomorrow to see about sore muscles etc. I love hill workouts! Good job!

I'm thinking for the guys it might be possible to break our team record of nine athletes under 5:00 by the end of the season. I wonder if we can come up with some type of team goal for the girls. I wonder how many girls can go under 6:00 or ??? We can set the goal. It might be fun to set team goals for the 800 and 3200 as well.


Workout tomorrow will be various runs between 20 minutes and 50 minutes nice and easy.

We are underway

Excellent workout last night. I was a little worried about traffic patterns with 40 athletes on the track switching directions, but saw no collisions. Just a reminder to remember to bring your watch. If you don't have a watch pick up a cheap one at Big Five or where ever there is a sale. I have seen them as low as fourteen bucks.
It appeared that everyone completed their workout last night which was anywhere between four 400's to 14 400's with an easy 200 meter jog between. I witnessed no one needing to walk - excellent!
I would like to welcome on board Shawn Frazier who will be helping us from time to time. Shawn was a member of our 1996 cross country team which placed second at state and probably was our strongest team yet. He ran for Western after HS.

Another new coaching face is Shannon Lindquist. Coach Lindquist was a hurdler for Sonoma and ran a 62.8 in the 400 hurdles. She is working on her Masters of Ecology at Evergreen.

Katie Miller, a former CHS athlete, and graduate of William Penn University returns to help with javelin.