Kamp Kah nee ta Day Three

The day began at 6:30 with a rousing, “Let’s rock and roll,” from Coach Miller. The temperature is about 60 degrees, but everyone knows that will change soon. We grab a bite of breakfast and then head to the trailhead, about a mile away, for our final run of camp. This is another traditional run which we do every year. If you have been to camp before, you know what to expect. Standing in the parking lot Coach Miller points to our destination – a butte to be reached by 1500’ of winding trail dug out of the hillside. So, if you haven’t been to camp before you think, “Oh *****.” In the beginning the run/walk moves up steeply and then levels out to a nice running area, but soon begins to climb. Rounding the first hill just brings the second hill into view. Up we go single file snaking our way to the top. Once on the top it is a short jog to where we gather for photos. Again we are able to see nearly the entire Oregon Cascades. Down below we can see our camp, with the tee pees and pool. Being at this altitude really makes one realize what an oasis Kah nee ta is, surrounded by brown grassy hills.
The trip down is just a matter of running where we can and walking where we must. Some of the guys tack on a little bit at the end when we get to camp.
Breakfast consists of muffins, apples, cereal and watermelon and whatever else is edible. We have a meeting and discuss what needs to be accomplished during August. Coach Miller emphasizes that everyone should get cleared. The first official practice will be August 21. We do a quick evaluation and all agree that everyone felt included. The athletes that had been here before said this was the best camp yet.
After quickly packing our cars and watching Gunnar and Connor sweep out the tents we head out. Our first stop will be the Subway at Sandy and then home. Another Capital Cross Country tradition is over. Some of the Seniors realize this is their last Kamp Kah nee ta and they are noticeably sad.

A big thanks to all of the parents that make this happen and especially the PHAT Dads. Perhaps next year some PHAT Mom’s will come along.

Day two begins with

Day two begins with a hearty, “It’s show time!” from Coach Miller at 6:30. The athletes struggle to get up, but do so with no complaints, realizing the longer they are in the tee pee the later they will be on the road and the later they are on the road the hotter it gets. The athletes mill about eating pieces of muffin and fruit and hydrating. This will be the big run – one hour. Those having done this before know what is ahead. The course begins flat on a paved road along the river and then winds up a dirt road guarded by red rock pillars. There is not much up this road, except for a couple of homesteads.  As the run progresses the country opens up and white capped mountains begin to appear between long dormant volcanoes. A herd of wild horses are sent into a stampede by our herd of wild guys.  This is a strong impressive group of runners. Even a herd of wild horses are no match.
Each athlete selects his turning around time between 35 and 40 minutes. The return to the camp is faster because it is down hill. Max gets an upset stomach and drops back, only feeling better when he throws up. Bryce who had a brush with the heat yesterday is running strong with no problems. Ryan H is amazing staying up with the second group with very little experience or conditioning. Noah tacks onto Graydon on the way back and sticks with him all the way to the tee pees.  Everyone arrives back at camp and only a few have blisters. Max is feeling much lighter.                                     The river is very popular with the guys as the PHAT Dads build pancakes. Yes, I said build. It took about four of us to pull it off, but no one complained as they gobbled them down.                                                                                                                                                                                      After breakfast everyone either headed to the pool or the river. At the pool Connor wins the belly flop contest and Noah places a close second. I must admit that I think this is one competition at which I could defeat them. Free time is spent reading playing cards, napping and talking about whatever.
Lunch is peanut butter and jam plus fruit and cookies.  We mixed up some strawberry and banana flavored Gatorade type drink which tasted like our muffins. It disappeared very slowly. Next year we’ll stick with Gatorade.
Just before dinner the guys put together a soccer game and Max gets a bloody nose which Chris, our built in trainer, attends to. Chuck piles up precut peppers, onions on his Red Devil Wok and stirs them until the moisture reduces the ingredients and then adds cut up chicken for a splendid chicken fajita filling. Dinner is devoured quickly as is another watermelon.
After dinner the PHAT Dads attempt to retain their volleyball title, but fall to the talented but lucky guys. Everyone heads to the pool and the team works on their synchronized diving. Not being too successful at that they decide to work on their synchronized “getting kicked out of the pool.”  They do this by forming a train and going down the slide. The life guards are laughing as they blow their whistles in unison and kick them out for the evening. Laughing even harder are the PHAT Dads gathered in the pool for a chat. Our boys politely pick up their towels and leave.
The only thing left to do is the fire pit. Chris took all the items needed for smors and set everything up. Unfortunately we ran out of chocolate and the marshmallows started flying. A lot of people don’t realize that a marshmallow can be a deadly weapon and so we put a stop to it. Actually I thought people were getting too close to the fire and might get pushed in and burned.
Coach Miller gives the guys a beddy bye, night - night story and they all slip off to sleep until 2:20 a.m. when Max laughs loudly.

Kamp Kah nee ta Photos

Thanks again to Dan the photo man!

http://picasaweb.google.com/orcadan/KahNeeTa2006

Kamp Kah nee ta Day one

Kah nee ta 2006 is over, but what a time was had by all. Nathan showed up early and helped me cram food items and equipment into my car. Soon, the PHAT (physically – hot – attractive things) Dad’s arrived and packing began big time. The street was filled with cars and my lawn was covered with sleeping and duffle bags, folding chairs etc. Drivers were Jay Manning, Russ Lehman, Dan Saul, Jack Uglick, Harry Christensen and Coach Miller. PHAT Dad’s -all for one – one for all – and every man for himself. We actually have way more fun than the athletes – but that’s a secret.
After a quick stop in Sandy Oregon at Subway we were on the final leg of our journey. The trees turn from Doug Fir, to Ponderosa , to Juniper as we come nearer our target. Driving across the desert we see Mt. Hood, Jefferson and the Three Sisters in the distance. Then it happens, we begin our descent into the volcanic cauldara in which Kah ne ta is nestled 2000 feet below. Because the Kah nee ta is located in a volcanic cauldara there are hot springs. These hot springs are used to naturally heat the pools and spas. The soil turns a reddish color and in some places is streaked with white. In the distance, far below us, we can see our destination, but have many switchbacks to drive before we arrive. The red cinder cone at the rear of the campground comes into view and then the buildings. Soon we are driving along the blue Warm Springs River. The pinkish rock formations give the area a Canyonlands sort of look.
Arriving at Kah nee ta we check in and select our tee pees. Now tee pees might sound primitive, but there is a very nicely tiled restroom and shower facility right next to the tee pees. We unload our stuff, and get ready for our first run. There is some chatter and kidding around as we stretch. The newbies wonder where we will be running and I explain that it will be a twenty minute run ending with a climb up the cinder cone. The newbies look a bit shocked, but the returnees look forward to attacking the cone once again. The cone is a tradition. There’s always a photo opt at the top. Athletes unable to run up the cone the year before proudly stand at the top having conquered “the cone”. Graydon, Noah, Bryce and Adam continue on for another 20 minutes after the cone onto the plateau above.
After the run the athletes hydrate and head for the river or pool to cool off. The rest of the afternoon is spent swimming, playing touch football,( James nine interceptions) playing miniature golf,( Max wins a close one over Ale) sitting in the shade by the tee pees talking or reading. The PHAT Dads seem to be very good at the latter, but also excel in floating the river on flimsy vinyl rafts. A watermelon was sliced up, grapes and apples were made available and disappeared quickly.
Around 5:00 Coach Miller gave a talk about Forming, Storming, Norming and Performing. We are definitely in a norming stage and ready for performing. We can be a top four team at state, if all goes well, and if you can be a top four team you can win it. All listened intently with no interruptions. This was a team first to be sure.
The favorite PHAT Dad (Chuck) had a meeting and was late. The Chuck Wagon finally pulled in around six, but not until after I had been asked about when are we going to eat about thirty eleven times. Chef Chuck prepared pasta, salad, and French bread. As an appetizer I sliced up a watermelon which was scarfed down. A special treat was Kevin Meserve and Ariel Taylor joining us for dinner having brought some fixings from Bend. Ariel said she wished the girls could have attended Kamp Kah nee ta, and I told her they have been invited over the past couple of years, but have not seemed interested.
After dinner there was more swimming and then over to the group campfire where James played the harp and Joe break danced. We toasted up some smors and talked. Aaron made a dash for a chair after a girl got up and she came back and sat on his lap for an hour. This could have very well been the highlight of the campfire, except of course, for Joe’s and James’s performance.
At mid night everyone headed for bed and after some murmuring in the tee pees all became quiet. They know what awaits them tomorrow morning.

Last minute Kah nee ta stuff

Although this information was on the registration form I noticed several of you handed it back with your registration:

What you will need:

Sleeping bag and pad ( air mattress)
Collapsible chair
Running shoes and gear
Personal items
Bathing suit
Sandals
Sunscreen
$30.00 for miniature golf snacks etc.
A small flotation device for the river is optional

Alone we are good - together we are great.

Lakefair Run Photos from Dan

These photos were taken at Marathon Park by Dan Saul:

http://picasaweb.google.com/orcadan/2006LakefairRun


Thanks Dan!

Susan Staiert wins Lakefair Division

Susan Staiert ( Johannah's Mom) won her division of the Lakefair Run on Saturday with a splendid time of 13:02. That's a pretty fast time for someone who is 3o.

Lakefair photos

For photos of the Lakefair Run go to: ontherunevents.com look under results and then find the photo link

Chris McIsaac has an awesome photo.

Alone we are good - together we are great!

Thanks to everyone helping out with the Lakefair Run today. I heard comments from participants afterwards about the wonderful helpers on the course and at the finish. Our parents are awesome as well. It is always cool to see people step up, work together and achieve greatness. This is a good sign for the XC season which is rapidly approaching.

High points:

Coach Wright and his wife with the results.

Ted in the park

The Sauls in the park

The girls at the finish

Watermelons galore

The Olympian showing up

Graydon serving water

Parents slicing and dicing

Coach Jeff Kolln trying to start my truck

My truck starting

Trying to get the display clock to work

Getting the display clock to work

Quick take down of finish

Convincing Jeff C. that I was out of Chalk

Watching the Captains hand out the awards

Seeing a group of you headed out for a run of the course after the race


Oh yes, don't forget you earned your team tee shirt today by helping


Camp Kah nee ta is next on the agenda

Lakefair Run/Kah nee ta

It was good to see so many guys running this morning.

Lakefair: Remember, even if you are not assigned to a position show up on Saturday morning at seven and we will have something for you to do. Afterwards be ready to jog the course.

Kah nee ta: It will be 116 degrees at Kah nee ta on Saturday, but should cool off to a nice 100 degrees with 20% humidity by camp. The night time lows will be 56 degrees. That means our morning runs will be 60 to 70 degrees. Bring plenty of sun screen for playing around in the river. The board games and cards were fun last year in the shade during the afternoon.

Schedule:

July 25 - Leave from Millers at 8:00

Stop in Sandy Oregon for a quick light lunch

Cone run upon arrival

Get settled in tee pees

Pool or river time

Super at the Chuck Wagon - Pasta

pool or river time time

Camp fire and Smors -James Deakins will sing and play the banjo

July 25 - Up early to beat the heat - Run the forbidden road past wild horses, and red cliffs while gazing out at the bucolic splendor.

Breakfast - Pancakes, fruit, muffins cereal etc.

Pool, miniature golf, etc.

Lunch: Sandwiches etc.

Games, pool, river, nappy time etc.

Supper - Fajitas at the Chuck Wagon

Camp fire, games, smors - yak it up More singing?

July 27 - up early to attack the trail to the look out

Breakfast - cereal etc.

Swim

Pack up and head out

Oh yes, and some where in there I want to talk about goals, Forming, Storming, Norming and Performing.

Questions? jlmiller@osd.wednet.edu

Lakefair Course positions

If you know someone who would like to be included and isn’t listed have them work with you. All workers should report to the finish at 7:00am, and wait for me.

Station 1 – 2 people one at Marathon Park – A. Make sure 8 k continues down Deschutes and does not turn B. Make sure 3k turns into Marathon Park C. Returning 8k runners should turn right into Marathon Park – make sure they don’t cut course at rail road – Place monitor at rail road and tell runners to turn at road to the park only.
Clean up: Pick up miles one and four signs and any cones marked CCMA in the park and return them to the finish. Adam, Jacob and Mr. Saul

Station 2 – Direct people left onto the Interpretive Trail and then right when they are exiting. Important: tell people to keep the orange cones to their left.
Clean up: Pick up aid station and cones marked CCMA and return them to the finish. Nathan

Water stop: We will set up a water station at this point as well – this way we get them coming and going - The table should be set up for access going both directions and it could also act as a divider. Face the ends of the table east and west. I’ll leave table, water and cups – you set up. Graydon

Station 3- Interpretive Trail -first bench – tell runners to keep orange cones to their left coming and going – Don’t be afraid to get in and direct traffic if they are not running on the correct side. This is crucial because we will be having collisions if we don’t. They will be coming through here twice. Also point the direction they should be going.
Clean up: Pick up mile marker in your area and cones marked CCMA and return them to the finish. Joe

Station 4 – Interpretive Trail second bench- same directions as station three.
Clean up: Pick up mile marker in your area and cones marked CCMA and return to finish. Max

Station 5 – Interpretive Trail at corner near I-5 bridge – this is a blind corner – see directions for station three. Clean up: Pick up cones in your area marked CCMA and return them to the finish. Noah

Station 6 – Red post just past I-5 Bridge – I’ll probably place a cone on top of this post. It is important that we keep the incoming runners and the out going runners separate at this point. Tell them to keep the orange cones on their left and point the direction they should be going. Clean up: Pick up cones in your area marked CCMA and return to finish Bryce

Station 7- At side walk in Historical Park - I will put two cones on each side of the walk to indicate they are to run between them – Here the monitor directs them to the sidewalk.
Clean up: Pick up cones in your area marked CCMA and return to finish. Ted

Station 8 End of sidewalk in Historical Park – direct runners right and tell them to keep the orange cones on their left. Clean up: Pick up cones Marked CCMA in your area and return to finish. Gunnar

Station 9 Just after the bridge in Marathon Park – Direct runners onto the Powerhouse Rd. Clean up: Pick up cones in your area marked CCMA and return to finish. Ryan Anest

Station 10 Columbia and 5th - Direct people left onto 5th Place start sign in truck as well as help load up aid station Richard Ly

First Aid : Chris Forgaard

If you have a cell phone, bring it and dial 911 if someone passes out. Don’t call me or someone else - time is important

Lead bike: ?????????

Girl Captains will hand out 3k awards and both guy and girl captains will hand out 8k awards

Parents will help at finish and with food at finish.

Please e mail me and tell me if you saw this on Millrun or received an e mail.

Again: If you are not listed please show up at the finish in Heritage Park on 5th Ave. so that I might assign you a job.

Kennedy Creek Photos

Here are a couple of photos from Saturday's Kennedy Creek excursion: Thanks Dan!

http://picasaweb.google.com/orcadan/KennedyCreek07152006

Kennedy Creek Run #2

I pulled into Capital and there were only four people waiting for me there. I was thinking perhaps this was not going to be a big turn out until I reached Steamboat Chevron and picked up some more runners. The big surprize came at the Kennedy Creek trailhead, which looked like a parking lot. Everyone crawled out of their cars, and I introduced Olympic Trials qualifier and UW All American, Bill Koss. After some stretching, off we went - 20+ people and three dogs. This week I encouraged everyone to to not turn left on the trails, but to go straight - it's a little less mountainous.
Achilles and I began to walk while the group was stretching, but it wasn't long before they caught up and he began tugging at his leash. I waited for a bit after the group had run by because I knew if I released him too soon he would follow. Apparently I did not wait long enough and he caught their scent and took off like his tail had been soaked in gasoline and lit with a match. Even then, I thought he would not catch the group and then turn around. However, he did catch the group, forging to the front, much to Graydon's chagrin. Achilles has a tendency to run back and forth in front of the pack and gets in the way. I was worried that Achilles might get tired and then get lost, so I went out after him.
One hour and eight minutes later Graydon rounded a curve and just behind him came a dog looking like he was 90% tongue. Right now as I write he is sprawled out on the floor and I don't expect him to move much.
Thanks for running today. Next week is our big fundraiser the Lakefair Run. Bring your running gear to jog the course afterwards. Stay tuned to Millrun for more Lakefair Info.

Photos from Kah nee ta 2005

Hey where's the pool! Great photos from Dan of last year's camp. Thanks.

http://picasaweb.google.com/orcadan/CapitalXCountryCamp2005


Twelve day's until camp, if you haven't given me your registration do it soon!

Failure To Launch

My wife rented a DVD today entitled Failure to Launch. I saw bits and pieces of it and it seemed to be about a guy who at the age of 32 was still living with his parents. I noticed Terry Bradshaw had a role as the father. Terry is my 6th cousin twice removed by marriage on my mother’s side. The only thing we seem to have inherited is the same hair color and hairline.
Anyway this story is not about the DVD, but the title reminded me that some of you out there have not gotten started with your running, hence you have failed to launch. What you get from the upcoming season will depend on how much exercise you get this summer. By exercise I don’t necessarily mean all running. You can bike, swim, walk/hike etc, anything aerobic. Mix and match – cross train.
Workouts will be tailored to your fitness level when you arrive on the first day of practice August 21, so you can do nothing until then or very little, or much more. Please don’t show up the first week and try to run with those who have been working out when you haven’t. You might have a successful launch, but after a week you will crash.

Opportunity to launch: This Saturday July 15 we will be running at Kennedy Creek. Meet at Capital High at 8:40 am carpool to the Chevron Station on Steamboat Is. Rd. by 9:00 then head to Kennedy Creek. Parents, siblings and dogs welcome and it is okay to walk.

Questions: jlmiller@osd.wednet.edu

Chuck Wagon!

Kamp Kah nee ta will again be graced by the Chuck Wagon. For those who have been to Kah nee ta before, you know this means wonderful pasta and fajitas cooked up by master chef Chuck. If you have experienced some of our dinners BC (Before Chuck) you know how important this is.

Trail work -Thank you!

I have just returned from working on the XC trail with the Olympia Parks Dept. Ten members of a summer school recreation class spent two hours raking, clipping and digging. That is equal to twenty hours of work. We are a head of the game right now, but I know we have some big time work later in the summer when the construction is over to be ready for the Capital Invite.

Speaking of being ready - make sure you get your physical scheduled very soon. Sometimes it takes weeks to get an appointment.

I heard from Ale yesterday and he running and has lost eight pounds. That's amazing considering all that incredible PR food. This is a sign of great things to come.

Help Lakefair Run July 22

Traditionally the girls and their parents have helped with registration and the finish. The boys and their parents have helped with course set up, take down and monitoring.

Where: Heritage Park - Lakefair Bandshell

When: 6:30 am for girls 7:00 am for boys. Unless told otherwise.

What to bring: Rain gear if needed, also boys should bring a boom box (if they own one) for music out on the course. Just set it down and tune it in to 97.7 Oldies. You might need some batteries. Check ahead.

How long: We should have things wrapped up by 11:00 am

Afterwards some people plan to jog the course, so bring your running gear.

James I have you slated to pick up water with your truck on the 21st after we run at CHS.

Noah on the 21st after we run I would like to load some items into your truck from the track shed.

Stay tuned for more Lakefair Run and Kamp Kah nee ta info.

Same district photos - different format

http://picasaweb.google.com/orcadan/DistrictMeetBoys1600meters


I like the slide show element. What do you think? Tell me - jlmiller@osd.wednet.edu

Twenty show up for Kennedy Creek Run

Today's Kennedy Creek run was very successful with twenty individuals showing up counting parents. It was good to see some of the women with us today. Athletes ran between 30 and 70 minutes. The logging road is a challenge, especially if one takes the second left turn off, but if you do the 50 - 70 minute run you are rewarded with views of Summit Lake and Puget Sound. Graydon, Adam and Joe did 60+ minutes. Jay followed up on his bike to make sure everyone was accounted for and safe.
While the athletes and Dan ran, the coach, parents and dogs walked a mile to Kennedy Creek for some fetch and swimming. Afterwards we all stood around stretching and talking for a bit.

We will be doing the Kennedy Creek run next Saturday as well. Parents are welcome to come and run, bike or walk. Dogs are welcome also. Sorry no cats.

Kennedy Creek Run

We will meet at the Chevron station on Steamboat Island Rd. on Sat. July 8. If you need a ride out there I will be at Capital at 8:40 a.m. to pick you up. I have room for three. See the previous post to see how long we will be running. This is open to guys and gals as are all of our runs at 9:00 a.m. or 5:00 p.m.

See you there!

Eleven weeks until our first XC meet

That's right only eleven weeks until the Capital Invite. Three weeks until Kah nee ta. Will you be ready? Now is the time to get training underway if you are serious. A little running is better than none at all, but if you are shooting to be in the top12 you had better be putting in the miles.

Today we began to flirt with faster work and we will slowly integrate it into our training. The top workout was four hills and one medium paced mile around Yaugher.

Get your permission slip and payment in for Kah nee ta !