One Day Three Meets

Mt. Baker: Girls Varsity first - Girls JV first- Maria 1st and Kalyn 2nd.

Bearcat Invite -JV's first Frosh/Soph first

Stanford Invite - Varsity 10th JV 6th Graydon 4th 15:47

What a fine day for Capital XC!

More later.

Stanford JV Boys Photos:
http://picasaweb.google.com/orcadan/StanfordInviteJVBoys

Stanford Varsity Boys Photos:
http://picasaweb.google.com/orcadan/StanfordInviteVarsityBoys

Stanford Day Two

Day two began with piling into the vans and heading for San Francisco via 101. We located Chrissy Park with only one mis-turn which was about 50 less than last year. After gathering everyone up we posed for photos on the docks with The Golden Gate Bridge as a back drop. Fisherman watched in amusement as we tried to assemble ourselves without falling into the water.
After the photo session we headed up the trail to the bridge. I tagged along behind to make sure we lost no one=-) The guys soon disappeared on the bridge crowded with walkers, bikers and runners. It wasn't long before they returned high fiving everyone going the opposite direction and laughing.
Once back to the docks Joe entertained us and some foreign tourists by diving off a platform into the bay. It was during this time Joe and Noah became heroes by rescuing a three foot long shark that had become hung up on some rocks with a fishing lure in his mouth. Noah and Joe, with tourist cameras rolling, removed the lure and freed the shark to the cheers of the crowd.
We then headed to Fishermans Wharf for lunch. Ghirdelli Square at the fountain was our meeting place and everyone arrived without much of a problem. The guys went to Inn N Out Burgers and the adults restuarant on the water front. After some shopping we split up with two vans returning to the hotel and another checking out Lombard Street and then downtown Palo Alto. Zach and Chris managed to fit in a submarine tour during this time.
Dinner was at Fresh Choice, a place we discovered last year. A quick drive back to the hotel and we were ready to kick back and relax the rest of the evening preparing us for the busy day ahead.

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

Photos at SeaTac Airport

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

For those who like to plan ahead

State meet Nov. 4. Arrive Nov. 3, and stay at the Best Western Pasco 509 - 543-7722. Say you are with Capital HS when you call. Eight rooms have been specifically reserved for the boys and girls teams and a number of rooms should be available first come first served for Capital parents.

And for those who really like to plan ahead - Capital Invite Sept. 8, 2007


Good luck this weekend everyone!

Nike/Jim Danner Invite Oct. 7

We will have a bus for this trip, but will need some back up with cars.

Location: Blue Lake Regional Park, Gresham Oregon

Lockers open 7:50

Bus leaves 8:00

12:00 Frosh/Soph Girls

12:30 Frosh Boys

1:00 Sophomore Boys

1:30 JV Junior/Senior Girls

2:00 JV Junior/Senior Boys

2:30 Division one Girls

3:00 Division one Boys

(NTN Races)

4:45 – Awards Trophies top 5 teams Medals to the top 10

We will be stopping for dinner on the way home - bring some money - also bring a snack.

We might be home around 8:00.

Directions:

I-5 south to I-205 to I- 84 east to Fairview. Take exit 14 (207th) and make a left at the top of the exit onto 207th. Turn right onto Sandy Blvd. Proceed to 223rd and make a left. Drive to Blue lake Road and make another left. The Park will be on your left approximately a half mile down the road.

Parking is $4.00. The money goes to Metro and not the event.

More info. to follow if needed.

One Day Three Meets

One Day – Three Meets! Sept. 30

Mt. Baker Invite.  Girls

JV Race 11:45  

Varsity Race 1:15

Directions:  I-5 to Bellingham  - Exit at the Sunset Dr. Exit and turn right (East)  - Mt. Baker Highway approximately 26 miles to Maple Falls – Turn left on to Silver Lake Road – 4 miles to park entrance – Event parking will be directly across the road fro0m the park entrance –

Good luck Girls!!!

Bearcat Invite  - Boys – more info. on previous entry

Lockers open 8:50  

Bus leaves 9:00

JV  10:40

Frosh/Soph 12:40

I-5 South then exit on 76 to the right  Stan Hedwall Park

Win it!!!

Stanford Invite

JV Boys 12:30

Varsity Boys  1:26

Directions: I-5 and drive for a really long time – or take a plane and get there in two hours.

0ne Thousand Meter Pace Chart

Some of you asked, I promised, here they are!

15:00 3:00
15:30 3:06
16:00 3:12
16:30 3:18
17:00 3:24
17:30 3:30
18:00 3:36
18:30 3:42
19:00 3:48
19:30 3:54
20:00 4:00
20:30 4:06
21:00 4:12
21:30 4:18
22:00 4:24
22:30 4:30
23:00 4:36
23:30 4:42
24:00 4:48

Excellent work out tonignt!

Bearcat Invite Chehalis

Bearcat Invite – Chehalis - Lockers open at 8:50 - Bus leaves at 9:00

First race (JV) is at 10:40

Frosh/Soph Race is at 12:40

Jeff Kolln will be handling the coaching duties for this event. Coach Kolln is a certificated teacher, and has been involved with running for many years the last 13 being with Capital High School as a volunteer coach. He is now officially a paid assistant. Photo >>> ( Coach Kolln will have a list of who is racing what.

The course is located in Chehalis at Stan Hedwall Park, exit 67 turn right and the park is right there. This course is flat and fast and could very well be your fastest 5k this season.

Judging the JV and the Frosh/Soph times from past years we should go in, and if we race tough, come out the winners. I’m excited for you guys! Call me after both races – 360-918-1797 and tell me how things went.

Reminder: The meet this week against Oly and etc. is on Wednesday and is at LBA Park. The bus will be leaving right after school. The top 14 boys will not be racing.

Photos of LKS. SHE. NT Meet

Thanks Dan the photo man!

http://picasaweb.google.com/orcadan/HomeMeet921BoysJVRace

http://picasaweb.google.com/orcadan/HomeMeet921GirlsRace

http://picasaweb.google.com/orcadan/HomeMeet921BoysVarsityRace

Here's what's next

Saturday Sept. 23, practice at 10:00 – top 14 guys mandatory all others welcome – Girls are practicing at that time as well.

Wednesday Sept. 27 – JV’s and girls race at LBA Park Bus leaves right after school

Thursday Boys leave for Stanford

Saturday Mt .Baker Invite for Girls  - Chehalis Bearcat Invite for Boys JV – more info. Later - Boys  Varsity and JV team # one at Stanford.

Big wins fo all

Congrats' to the Boys Varsity and JV and also the Girls teams for winning today.

Scores:

Boys

Capital 24 Lakes 31 (Low score wins) Not bad with two of our top five gone

Capital 22 Shelton 39

Capital 16 North Thurston 47

Girls

Capital 17 Shelton 44

Capital 15 Lakes 50

North Thurston Inc. team

Thank you parents and athletes foryour help!!!

Meets Weds. Sept. 27 and Sat. Sept. 30

The girls and JV boys will be participating in meets on Sept. 27th and 30th. The meet on the 27th is against Oly. SK, NK and Stadium at LBA Park. We will be taking one bus to this meet, so it will be crowded. If you are not competing because of injury or illness you have the coaches permission to stay home.

The meet on the 30th is the Mt. Baker Invite. in Deming WA near Bellingham. There will be no bus for this trip. Mike Swarthout is organizing the girls rides. If you would like to drive for the boys or would like organize the rides for the boys, e mail me at jlmiller@osd.wednet.edu Like we always say with this type of meet - the best way to make sure you are going is to have your parents drive. So far, Bob Cedarbaum and Steve Hall have stepped up and offered to drive. That's seven athletes covered - only 37 more to go. This meet is not required - it's a go if you want to.

Schedule for Mt. Baker

Boys Frosh 10:50
Girls JV 11:20
Boys JV 11:55
Girls Varsity 12:30

If there are any questions please call or e mail me.

News and pleas

Please send an e mail of thanks to Daryl Root droot@theolympian.com for going out of his way to publish the local results from the Ft. Steilacoom Invite. The results were sent out late by the organizers and therefore might have been deemed not timely, but Daryl printed them anyway.

And if you haven't sent out an e mail thanking The Olympian for their coverage of the Capital Invite it's not too late. rnewberry@theolympian.com

Home meet on Thursday - we need help!

Thank you to all of the parents for your continuing help and support!

Coach Miller

Photos - Ft. Steilacoom Invite.

http://picasaweb.google.com/orcadan/FtSteilacoominvite2006


Thanks.


Dan


Total Results are now available on Watfxc.com

Ft. Steilacoom Invite. Report

It was a beautiful day for racing at the Ft. Steilacoom Invite. and we took advantage of it. The Varsity girls took second behind second ranked West Valley in a field of 31 schools. The boys took 6th in a field of 42 schools. Fifty two schools were represented, but not all had complete teams. Amanda Wright lead the girls with an eighth place finish and Graydon Manning lead the boys with a very close second place finish. Laura Wolfe won her flight which was a first for a Capital. The JV Girls won placing six girls in the top eleven with Maria McSharry getting first followed by Kailyn Swarthout in second. The JV Boys Top 5 placed third with Ted Christensen leading the way. The JV Boys finished second by one point with Zach Poyner finishing first and Nathan Huynh finishing second.

Here are some match ups from 2005, ( I’m sure Coach Wright will do this for the girls) bearing in mind the course seemed a bit slower because of changes. I’ve only recorded improved times. Complete results can be found at Watfxc.com under 2006 results. The Capital Invite results can be found there as well.

2005 2006

Adam 18:07 17:19
Bryce 18:15 17:26
Noah 19:13 17:46
Paul 19:21 18:30
Zach 19:44 18:45
Ty 20:00 19:04
Jeff 20:19 20:10
Theo 22:12 22:00
James 23:30 20:51 WOW!
Ale 18:26 18:03
Graydon 16:51 15:51

Ft Steilacoom Invite

Ft. Steilacoom Invite,- We are defending champs

Locker room open @ 7:45a.m.

Bus leaves 8:00 a.m.

Citizens Race 9:20

10:15 Boys JV Top 5

10:45 Boys flight one  #5, 6, 7

10:55 Girls flight one   #5, 6, 7

11:30  Boys  flight two  #2, 3, 4

11:40  Girls flight two #2, 3, 4

12:15  Boys flight three   #1

12:25  Girls flight three # 1

12:55  Boys JV  - Billions and Billions Served

1:25   Girls JV

Be prepared for rain and colder temps.

Directions:   Take the Steilacoom-Dupont Rd. to Steilacoom – Take a right through town and follow this road to Ft. Steilacoom Park and then turn right. Western Washington State Hospital is across the street.

Photo Links For Meet on 9-14-06

Congrats' to the girls and boys teams for their victories yesterday. Nice job Emily in winning the girls race. All and all some pretty fantastic performances.


Girls: http://picasaweb.google.com/orcadan/GirlsRaceCHSHomeMeet914

Boys: http://picasaweb.google.com/orcadan/XCMeetBoysRace09142006

My e mail is working

Don't forget the spaghetti feed Friday night after practice at the Mannings. Hopefully, everyone remembers what they are to bring.

Also, the Pasta Dash is Saturday after the Ft. Steilacoom Invite. No I do not want you to run both races, but I know Russ could use some help and there is more food involved. It could be a fun after the race activity.

MORE NEWS & STUFF

For complete results of the Capital Invite go to WaTFXC.com

Write in campaign? If it so moves you please e mail rnewberry@theolympian.com (Ron Newberry) and tell him how much you appreciated the coverage of the Capital Invite. With 70 + athletes and nearly twice as many parents we should be able to make a statement.

So far today my e mail is not working.

Later.

NEWS & STUFF

We have a new addition to our xc trail. The school district dug a ramp for us by Cougar Stadium. This takes the zig zag out of the trail. Alan Buckley got so excited that he went out and bought some bark chips and spread them today. It looks good Alan.

Spaghetti dinner at the Mannings Friday after practice - 4:30 - 5:00 to 7:00. The coaches and parents will be providing noodles, sauce and salad and the athletes will be bringing bread, drinks and dessert. We'll figure out the logistics at practice tomorrow.

Meet on Thursday 4:00 at Capital. We will be needing parent help!

The boys team slipped to 9th and the girls team moved to 5th on the state poll.

The district e mail system is not dealing with AOL right now. Anything I send to AOL bounces back. This should be fixed soon.

The girls had an awesome workout today as did the boys yesterday.

The weather is supposed to change by Thursday. Be prepared for cooler wet weather and perhaps some wind.

We have placed you in groups during warm ups because we want you to begin to connect with other people on the team. Hopefully you will learn the names of the people in your group so that you will be able to cheer them on at meets. About every other week we plan to change the groups.

At the larger meets - like the one this weekend - we sit together during awards and cheer for everyone. For some reason, however, the cheers seem to be louder for our own tem mates.

I have begun to divide my 51 guys into workout groups. Coach Kolln will have group two, I'll have group one, and Nick will have group three, but I plan to shift between groups so that I might work with everyone.

I have begun to focus on running form and will continue to do so over the course of the season.

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

Parents & Coaches Photos

Dan:

Thanks for not using a wide angle lense on me!

http://picasaweb.google.com/orcadan/CapitalInvite2006CoachesAndParents

Jr And Senior Photos from Cap. Invite

http://picasaweb.google.com/orcadan/CapitalInvite2006JuniorBoys

http://picasaweb.google.com/orcadan/CapitalInvite2006JuniorGirls

http://picasaweb.google.com/orcadan/CapitalInvite2006SeniorBoys

http://picasaweb.google.com/orcadan/CapitalInvite2006SeniorGirls

Thanks Dan!

Ft Steilacoom Invite

Ft. Steilacoom Invite. - We are defending champs!

Locker room open @ 7:45a.m.

Bus leaves 8:00 a.m.

10:15 Boys JV Top 5

10:45 Boys flight one #5, 6, 7

10:55 Girls flight one #5, 6, 7

11:30 Boys flight two #2, 3, 4

11:40 Girls flight two #2, 3, 4

12:15 Boys flight three #1

12:25 Girls flight three # 1

12:55 Boys JV - Billions and Billions Served

1:25 Girls JV

Be prepared for rain and colder temps.

Spaghetti Dinner at the Mannings on Friday after practice. We will provide the pasta, sauce and salad. You guys and gals will come up with the drinks and bread

Directions: Take the Steilacoom-Dupont Rd. to Steilacoom – Take a right through town and follow this road to Ft. Steilacoom Park and then turn right. Western Washington State Hospital is across the street.

Stay tuned for more info.

First Photos Of Cap Invite Are In From Dan Saul

Here are the URL's for the first group of photos: (Notice that Capital is spelled capitol in the first URL and not the rest)

http://picasaweb.google.com/orcadan/capitolinvite2006FreshmanBoys

http://picasaweb.google.com/orcadan/capitalinvite2006FreshmanGirls

http://picasaweb.google.com/orcadan/capitalinvite2006SophomoreBoys

http://picasaweb.google.com/orcadan/capitalinvite2006SophomoreGirls


Thanks Dan.

Bailey Gets Some Press - Way To Go Girls Team

This is a printer friendly version of an article from the The OlympianTo print this article open the file menu and choose Print.Back

Bailey has passion for running
BY CALEB BREAKEY
THE OLYMPIAN
Being the only girl in a quadruplet of siblings is just the start for Bailey Campbell.
(image placeholder)er brother Sean kicks up dirt off-road. Her brothers Colby and Jared peck away at computer keyboards, one for hobby and the other for games. But Campbell laces up spikes when it's wet, wears Under Armor when it's cold and chugs water when it's hot.
She's the athlete of the family, and she's fine with that.
"It seems normal because I've been doing sports for a long time," she said.
Bailey is a soft-spoken runner for Capital High School's cross country team -- friendly and quiet on the outside, "but really a fiery person" on the inside, said cross country coach Kevin Wright.
"She just doesn't show it the way other kids do," he said. "You're not going to see her jumping up and down and screaming, that's not Bailey."
"Pacer," a game Bailey played in sixth grade, sparked her passion for running. She and a bunch of elementary kids were lined up alongside the width of a basketball court, waiting for a recorded beep that signaled them to run to the other side.
She had to reach the other side before the recording beeped again. And she did -- many times.
"I realized that other people were dropping out," Bailey said. "I didn't really have anything, like, 'I'm good at this,' until then."
Bailey and teammate Katie Blue, both seniors, are co-captains for the Cougars. Blue said Bailey leads without words.
"She'll be in a race and be in so much pain, but she'll just keep going and get faster," she said.
And now Saint Martin's University, along with some Division II tech schools, has noticed the red-haired quadruplet and her dependable legs, just as the Washington State Cross Country Coaches Association noticed Capital's entire girls squad, ranking them 4th among 3A high schools in a preseason poll.
No Capital girls cross country team has placed higher than fifth at state, and with the Capital invite kicking off the season today, the Cougars' hunt for a higher placement begins in earnest. Last year the Cougars girls finished eighth at state.
"Our big thing this year is trying to get a team on the podium because no girls team at Capital has ever done that," Wright said. "A top-four finish is a high likelihood if we stay healthy and compete the way we have in the past."
Several girls competing for seven varsity spots are pushing the team to better themselves, said sophomore Emily Wallen, who bumped from JV to one of the team's top four runners.
Last season she started training two weeks before the season. This year she started three months before the season, running up and down the hilly terrain around her neighborhood for 40 minutes each day.
Sometimes her mom would ride beside her on a bike.
"It's encouraging and she distracts me from how hard I'm working," Wallen said. "I'll ask her to tell me a story."
Wallen's grueling workouts seemed to catch on with other Cougars this season. Blue said she's never seen a team this physically fit in her four years.
"We're seeing workouts I couldn't have completed as a sophomore or junior," she said. "We're seeing nine girls finish these workouts that, in earlier years, maybe two girls could have done."

Capital Invite

Graydon Manning ran the fastest Capital Invite race in school history while capturing the top time of the day for 3A of 11:59. Max Schade at 4th was the next best Capital performer with Katie Blue finishing fifth. Rounding out the top ten finishers was Bailey Campbell at 7th and Amanda Wright and Kailyn Swarthout at 9th.

The meet was a mixed bag of results for us. Some did very well and some did okay and then:

Congratulations to those who did well. For those of you feeling that perhaps your day could have gone better remember:

There is nothing more important than a race while you are in it, and nothing less important when it is over. Analyze your race and move on. Whether you feel you have done well or not so well there will be another race on the horizon - like Thursday at home on the same course.

We will try to get results up as soon as possible - who does an excellent job on results had to rush off to a wedding - he was thrilled.

Thank you to all of the parents and athletes that make the Capital Invite possible.

My e mail works!

My e mail works and I have a new cell phone # 360-918-1797.

Three hours on a tractor today and I think the course is ready as it is going to get. Thank you to LEW Rents for loaning me the John Deere. We now have 1008 athletes registered not counting the Citizens Race which should be a couple of hundred more. Leaders for the boys grade levels tomorrow will be:

Frosh Aaron Hall

Soph. Max Schade

Jrs. Ted Christensen

Seniors Graydon Manning

See you in the morning.

Coach Miller

My e mail works!

Capital Invite Info for Parents and Athletes

Capital Invite info for Capital athletes Just a reminder!

We need parents and friends to help! Please report to the track at 9:00.

1. Take all the sweats, shoes etc. you will need for Sat. on Friday. We will be at Capital HS, but busy working and not available to open the locker rooms on Sat. morning.


2. Stick around for the awards ceremony and clean up. We will need to pick up cones banners etc. Ale is in charge.


3. We will assign a leader for each grade level to lead warm ups. Find your leader at least an hour before your race.


4. WE are the hosts and everyone there are our guests – treat them as such. Be helpful.


5. Give yourself plenty of time to warm up. Be there an hour to an hour and a half before your race.


6. Remember you are racing against people your own age – you have my permission to beat as many as you possibly can.


7. Race tough – We love you guys!

Time schedules:

9:45 Citizens race
10:15 Coaches meeting
10:30 Frosh Men 10:50 Frosh Women
11:15 Soph. Men
11:35 Soph. Women
12:00 Junior Men
12:20 Junior Women
12:45 Senior Men
1:05 Senior women
1:30 Kids half mile cross country run - We will need some of you to jog along for this.

Questions? Coach Miller jlmiller@osd.wednet.edu

Day two Without E Mail

If you need to reach me it can be only by phone (709-0572) unless I get lucky tomorrow and someone returns my numerous phone calls.

Stuff:

If you need to know about schedules or need to talk to me about possible injuries to your son or daughter please check with me about it. The athletic director has more important issues on his mind.

Saturday's schedule was printed earlier in the week at this site.

Girl's team will be featured in tomorrows or? Olympian with pic's etc. A lot of photos were taken - this should be great! Congrats' girls and Coach Wright.

We are searching for a parent or two willing to help enter info. into the computer on race day. A Frosh or Soph. parent would be best because then we have a helper for several years.

The course is nearly finished. Plan A is for LEW rents to loan us a tractor and blade tomorrow morning and I'll clear off some of the loose soil down by the ball diamond. Plan B might be to skip that entire area and run on the newly compressed area just above it.

I have three guys who need to get sweats etc. tomorrow.

We will do some set up tomorrow at practice after we jog the course.

See you at practice!

Where Did My E Mail Go?

If you have been trying to e mail me you already know my e mail does not work. I hope to have it back again soon. One of my final e mails was about what time practice is usually over. Generally you can count on 5:00. Once in a while it may go a bit longer. For instance we may need time on Friday to prepare for the Cap. Invite.

Course news: As I left today a bulldozer was finishing up by the ball diamond. I'm not sure how solid the surface will be when they are finished. We will probably have to do some grooming tomorrow at practice.

Rain: It is supposed to rain on Friday and some on Sat. A little rain would be excellent to knock down the dust. Too much rain and we will be dealing with mudholes here and there. Oh well, they all have to run the same course. Temp. 67 degrees.

Help needed: If ayone would be willing to pick up about 30 watermelons and bring them to the meet Sat. Contact me at 709-0572. I'll reimburse you for the melons. I would do it, but my truck is going to have a 1000 bottles of water in it. Covered by Joan Elgee- Thanks Joan!

Thank you to the Bentlers

Thank you Bentlers for opening up your beautiful home for the the girls XC team. The tacos were tasty and the view of the water and Mt. Rainier was gorgeous. Everyone had a splenid time - especially Coach Wright who crushed all comers.

Dinner for both the guys and girls team will be at the Mannings after practice on the 15th. More details to follow.

We are waiting to see if the landscaping company doing the lower field will be finished tomorrow before we call for action on more trail work.

See you at practice.

What's up!

Party for the girls at Haley's house after practice Tues. Sept. 5th.

Party for everyone - Sept.15 after practice - place to be announced.


Sept. 14, meet@ Capital

Sept. 16, Ft Steilacoom Invite @ Ft Steilacoom Time schedules and info. soon.

Chris McIsaac 06 - Has made the varsity XC team at Linfield. He placed 10th in a 6 team meet last week. We are hoping to hear more from our graduates.

Great work out tonight men!

Capital Invite Info for Parents and Athletes

We need parents and friends to help! Please report at 9:00.

1. Take all the sweats, shoes etc. you will need for Sat. on Friday. We will be at Capital HS, but busy working and not available to open the locker rooms on Sat. morning.


2. Stick around for the awards ceremony and clean up. We will need to pick up cones banners etc. Ale is in charge.


3. We will assign a leader for each grade level to lead warm ups. Find your leader at least an hour before your race.


4. WE are the hosts and everyone at the Capital Invite. are our guests – treat them as such. Be helpful.


5. Give yourself plenty of time to warm up. Be there an hour to an hour and a half before your race.


6. Remember you are racing against people your own age – you have my permission to beat as many as you possibly can.


7. Race tough - We love you guys!

Time schedules:

9:45 Citizens race
10:15 Coaches meeting
10:30 Frosh Men
10:50 Frosh Women
11:15 Soph. Men
11:35 Soph. Women
12:00 Junior Men
12:20 Junior Women
12:45 Senior Men
1:05 Senior women
1:30 Kids half mile cross country run - We will need you to jog along on this.

Questions? Coach Miller jlmiller@osd.wednet.edu

The Attack of the Weed Eaters

Many weed eaters make light work. We spent a couple of hours working on the trails today and undid hundreds of hours of abuse and neglect. One area is left to figure out before Saturday. We have been told that it will be all cleaned up by the 3rd. If that is the case we will need to do some grooming. If not we might need to take matters into our own hands and then do the grooming.

Stay tuned.

Thanks to everyone working today and thanks for all of you planning to work later in the week.