General Winter Conditioning to Begin

December 4th will be the first day the fitness portable will be open after school. The portable will be open to all school sports from 2:50 to 4:00 on Mondays and Wednesdays. If for some reason I will not be there I will try to post it ahead of time. I will not be opening or closing the lockerroom, but you should be able to get in before, so just bring your stuff with you. I'll try to remember to bring a video for something to watch.

Did You Know?

Runners need 50 to 75% more protein than nonrunners to promote recovery after workouts.

Holiday Gifts for Runners

A request was made for suggested gifts for runners, so here's a list:

1. Watch -with a timer mode for working out. The cheaper the better, so if it is lost it's not a great loss. However, spending money on a nicer watch would be good if it encouraged the runner to wear it everyday. With over 30 runners in track there are times when each athlete needs to be responsible for his/her own times during workouts.

2. Shoes - XC is over and probably is the cushioning in your runners shoes.

3. Winter running gear - See previous entry last January or February for ideas.

4. Spike bag - for carrying around racing spikes

5. Water bottle with athletes name on it.

6. Socks

7. Big items for family fitness - treadmill, eliptical trainer

8. Check out South Sound Running for other ideas!

If anyone has other suggestions e mail me at jlmiller@osd.wednet.edu and i'll post them.

Bill Koss Photo Cap Invite 2006

Happy Thanksgiving - Season Review

What a season! For many of us it began with meeting mornings or afternoons for summer running. Mostly we met at Capital, but sometimes we met at Kennedy Creek or the Capitol Forest. One of the runs is highlighted with a special article in which can be located on this blog under July 2006. A big thank you to all the parents making this happen. We all worked together and provided another splendid Lakefair Run for the community on July 22. Four hundred athletes attended this year’s event. The 2007 Lakefair Run will be July 21, 2007. Thanks again parents.
Kamp Kah nee ta was awesome again this year. Three days of swimming, getting kicked off of the slide, running, hiking, card playing, campfires, floating in the river, miniature golf, sleeping in tee pees, great food, and nice clean showers and bathrooms – what’s not to like? Read about it on this blog under July or August 2006. If you haven’t attended Kamp Kah nee ta you have missed out. Kah nee ta was a nice kick off for the Captain led August work outs. Thanks be to the Phat Dads! (Kahh nee ta 2007 dates 7-25, 26, 27)
August 21 was our first day of practice and it was evident we were going to have a near record turn out for XC. It wasn’t long before we had our first social event, the 24 hour relay - chronicled once again on the pages of this blog. Thank you parent helpers.
The Capital Invite on Sept. 9th, once again demonstrated why it is one of the best XC events in the Northwest. Getting the course ready this year meant a lot of work by both athletes and parents. The day before the Invite, I spent three hours on a tractor grading a section of the running surface down by the ball diamond. This year’s race, Sept. 8, promises to be just as challenging with the construction of the new track. All the teams attending praise this event as we do our parents for helping.
The girls placed second at the Steilacoom Invite on September 16 and the guys placed 6th.
Possibly one of the biggest days in Capital XC history occurred on September 30. We attended three different meets in one day. The girls went to The Mt. Baker Invite, the boys went to The Stanford Invite, and the JV boys went to the Bearcat Invite. Thank you to all of the parents driving to Bellingham and for Coach Kolln for handling coaching duties for The Bearcat Invite. I would also like to thank the parents traveling to Stanford and to Russ for being my personal chauffer. (For a more in depth report see Millrun under October)
On the 7th of October at the Jim Danner Invite we had another wonderful day of weather and performances.
At the Frosh/Soph Invite on Oct. 14, both the boys and girls teams took second receiving plaques for their efforts.
Next came the WWC Championships with both the girls and guys teams winning both the Varsity and JV races. Coaches Wright and Miller received coaches of the year nods and Graydon and Amanda received athletes of the year.
At the District meet the next weekend both teams qualified to move on to State competition with the girls team placing a close second.
At the State Meet the girls placed 9th and the boys 12th. (See Millrun for more info.)

Thank you parents and athletes and a special thank you to my Assistant Coaches Kevin Wright and Jeff Kolln.

Amanda and Washington Crush Oregon

Amanda and Washington Girls crushed Oregon today at the Border Clash with a score 70 to 196. The top ten athletes score for each team. Washington's Boys rolled to a 55 to 272 destruction of the Oregon Team.

Thanks for representing good old CHS for us, Amanda.

State Cross Country All Time Finishes

3 Ben Koss 3A 1997
5 Ben Koss 3A 1998
11 Jordan Swarthout 4A 2005
11 Ryan Simmons 3A 1997
14 Dave Gordon 2A 1976
17 Blake Quinton 3A 1997
18 Nick Cowan 3A 1997
23 Brian Willis 2A 1976
25 Nick Cowan 2A 1996
25 Eric Law 2A 1992
26 Brian Willis 2A 1977
27 Nick Cowan 2A 1995
29 Brian Bell 2A 1996
30 Ben Koss 2A 1996
30 Scott Rockwell 2A 1992
33 Kevin Austin 2A 1993
34 Kevin Austin 2A 1994
35 Scott Michie 4A 1999
37 Eric Law 2A 1991
40 Jake Garrett 2A 1989
40 Dranoel Hamilton 3A 1997
41 AJ Franz 2A 1990
43 Nick Mathis 4A 2001
43 Scott Rockwell 2A 1990
44 Paul Mesojednik 2A 1977
45 Eli Klovee-Smith 3A 1996
46 Nolan Gwinn 2A 1994
46 Nate McDowell 2A 1998
46 Tom Sinclair 2A 1983
47 Scott Michie 3A 1997
48 Nick Cowan 2A 1994
49 Dave Humphries 2A 1983
51 Tim Campbell 2A 1979
51 Layne Haugen 2A 1983
51 Mike Smith 2A 1993
52 Darren Deshaw 2A 1983
52 Blake Quinton 2A 1994
54 Eric Law 2A 1990
55 Jordan Swarthout 4A 2003
55 Mike Smith 2A 1992
55 Bryan Winkler 2A 1982
56 Dereck Miller 2A 1990
57 Jordan Swarthout 4A 2004
58 Josh Pratt 2A 1991
58 Dranoel Hamilton 2A 1996
59 Graydon Manning 4A 2005
59 Eli Klovee-Smith 2A 1995
60 Scott Rockwell 2A 1993
63 Dranoel Hamilton 2A 1995
65 Ryan Simmons 3A 1998
66 Blake Quinton 2A 1995
68 Sean Gaskell 4A 2001
68 Andy Mesojednik 2A 1983
70 Ale Vega 3A 2006
71 Paul Mesojednik 2A 1978
72 Eric Falter 2A 1982
73 Mark Wiltz 2A 1976
74 John Boarden 2A 1978
75 Craig Halstrom 2A 1978
77 Eli Klovee-Smith 2A 1994
78 Chuck Barnhardt 2A 1981
79 Jake Garrett 2A 1990
79 Andy Mesojednik 2A 1983
80 Bryce Lehman 3A 2006
81 Max Schade 3A 2006
82 Isaac Wedam 3A 1997
83 Layne Hogan 2A 1983
84 Scott Perteson 2A 1982
84 Shane Sliva 2A 1978
84 Simeon Tiefel 2A 1992
85 Graydon Manning 3A 2006
85 John Boardon 2A 1979
85 Mike Miller 2A 1976
86 Tim Campbell 2A 1977
86 AJ Franz 2A 1992
86 Scott Schilter 2A 1994
87 Leif Christensen 4A 2001
87 Cesar Gordon 2A 1989
87 Joe Klein 2A 1978
87 Ben Koss 2A 1995
90 Josh Green 2A 1993
91 Peter Gray 2A 1978
91 Mike Marty 2A 1989
91 Mike Miller 2A 1979
93 David Fairleigh 2A 1992
94 Shaun Frazier 2A 1996
94 Cesar Gordon 2A 1990
95 Howard Barlow 2A 1991
96 Eric Falter 2A 1983
96 Scott Henderson 4A 2001
96 Ryan Simmons 2A 1995
97 Graydon Manning 4A 2003
99 David Fairleigh 2A 1991
99 John Trapp 2A 1983
100 Joel Neeb 2A 1994
100 Evan Nesbit 2A 1982
101 Josh Green 2A 1992
101 Hank Kvinge 4A 2003
101 Sean Mill 2A 1976
102 Nolan Gwinn 2A 1995
103 Ted Christensen 3A 2006
103 AJ Franz 2A 1989
106 Scott Schilter 2A 1995
109 Paul Mesojednik 2A 1976
110 Matt Davis 3A 1998
111 Jim Huston 2A 1977
115 Ashley Esary 2A 1989
116 Leif Christensen 4A 2002
118 Mark Wiltz 2A 1997
121 Adam Saul 3A 2006
122 Chris McIsaac 4A 2005
122 Josh Green 2A 1991
125 Ryan Johnson 4A 2001
125 Brad Wille-Neal 4A 2001
127 Noah Smith 3A 2006
130 Max Schade 4A 2005
132 Ale Vega 4A 2005
135 Adam Saul 4A 2005
135 Pat Cowan 4A 2003
136 Jim Blue 4A 2003
137 Chris McIsaac 4A 2003
138 Shaun Frazier 2A 1993
139 John Velazquez 4A 2003
140 Mark Guthrie 2A 1993
141 Kyle Mckown 3A 1998
143 Tad Garrett 4A 2001
144 Garrett Wedam 3A 1998
146 Nick Thompson 3A 1998
150 Taylor Sloane 4A 2005

State XC Meet All Time Girl's List

02 Anna Blue 1995 2A
02 Anna Blue 1997 3A
02 Anna Blue 1996 2A
03 Heidi Garrett 1989 2A
04 AnnaBlue 1998 3A
05 Amanda Wright 2006 3A
06 Heidi Garrett 1990 2A
18 Necia Jerome 2001 4A
25 Ariel Taylor 2005 4A
27 Necia Jerome 2000 4A
27 Kristi Ferguson 1982 2A
32 Cathy Kim 1992 2A
32 Nancy Caldwell 1989 2A
33 Dale Woodnut 1990 2A
34 Ellen Fairleigh 1994 2A
37 Cathy Kim 1994 2A
38 Tera Fricke 1989 2A
40 Bailey Campbell 2006 3A
40 Christianne Kotula 1998 3A
44 Emily Hicks 1994 2A
47 Liz Wood 1989 2A
48 Ariel Taylor 2003 4A
48 Christianne Kotula 1996 2A
49 Katie Blue 2006 3A
51 Dale Woodnut 1991 2A
51 Kalysta Harmon 2001 4A
54 Angela Piercey 1991 2A
56 Nancy Caldwell 1988 2A
56 Kathy Brisbane 1982 2A
60 Bailey Campbell 2005 4A
60 Emily Hicks 1997 3A
62 Ellen Fairleigh 1992 2A
64 Emily Messegee 1995 2A
65 Laura Wolfe 2006 3A
65 Cathy Kim 1991 2A
67 Necia Jerome 2002 4A
70 Johannah Verhulst 2005 4A
70 Kristin Freund 1991 2A
71 Emily Hicks 1996 2A
75 Laura Hayes 1982 2A
76 Christianne Kotula 1997 3A
77 Amanda Havens 1994 2A
79 Johannah Verhulst 2006 3A
80 Brianna Morkert-Burling 2006 3A
80 Emily Hicks 1995 2A
82 Laura Wolfe 2005 4A
82 Heather Walker 1991 2A
83 Ariel Taylor 2004 4A
83 Katie Blue 2003 4A
83 Allison Lee-Whitney 1995 2A
84 Amanda Wright 2005 4A
85 Heather Walker 1992 2A
92 Cathy Kim 1993 2A
92 Clare Berwick 1996 2A
93 Shannon Demick 1989 2A
94 Ariel Taylor 2002 4A
95 Leah Hitchens 2001 4A
95 Julie Kluh 1998 3A
95 Margo Albert 1997 3A
96 Amanda Havens 1995 2A
96 Lindsey Thompson 1998 3A
97 Katie Blue 2005 4A
97 Sheri Swartz 1982 2A
98 Lindsey Thompson 1997 3A
99 Leah Hitchens 2002 4A
99 Rachel Penn 1998 3A
100 Emily Wallen 2006 3A
101 Bailey Campbell 2003 4A
102 Laura Wolfe 2004 4A
103 Gretchen Walker 1991 2A
104 Kalysta Harmon 2000 4A
104 Dianne Sparhawk 1982 2A
104 Emily Messegee 1994 2A
105 Lindsey Thompson 2000 4A
106 Jillian Palmieri 1996 2A
107 Katie Blue 2004 4A
108 Jillian Palmieri 1997 3A
109 Stephanie Fischer 1997 3A
109 Kristen Hawley 1992 2A
110 Amanda Looker-Ryder 1996 2A
111 Angela Summerfield 1982 2A
115 Katherine Barlow 1992 2A
117 Amanda Looker-Ryder 1995 2A
118 Sarah Elze 1998 3A
118 Jesse Bork 1996 2A
119 Sonia Cifuentes-Hiss 2003 4A
119 Courtney Strong 2000 4A
121 Joan Wickham 2001 4A
127 Jillian Palmieri 1995 2A
128 Emily Cedarbaum 2003 4A
128 Rachel York 2000 4A
128 Gretchen Walker 1992 2A
128 Krista Fricke 1991 2A
131 Katherine Barlow 1994 2A
132 Maria McSharry 2004 4A
133 Stephanie Schmitt 2003 4A
133 Joan Wickham 2002 4A
133 Margot Albert 1998 3A
134 Stephanie Schmitt 2004 4A
134 Jill Miller 1989 2A
135 Courtney Strong 2001 4A
136 Margot Albert 2000 4A
137 Bailey Campbell 2004 4A
138 Erika Siekkinen 2001 4A
138 Rachel Gross 2000 4A
138 Karin Holmberg 1994 2A
142 Emily Cedarbaum 2004 4A
143 Emily Cedarbaum 2001 4A
146 Maria McSharry 2005 4A
146 Karin Holmberg 1992 2A
146 Mary Trimble 1989 2A
151 Gwen Berwick 2002 4A
152 Emily Cedarbaum 2002 4A
153 Kirstin Saul 2002 4A

Amanda Clashes at the Border

Amanda earned an opportunity, with her 5th place finish at State, to race this Sunday at the 8th Annual Border Clash held at Nike World Headquarters. The Washington Girls will be taking on the Oregon Girls at 10:30. Race tough!

Thanks!

Thank you for the gifts tonight! I know I speak for myself as well as Coach Wright that you are a wonderful group of athletes. The Girls team is the most gifted group of runners this school has experienced and the Boys are on their way. The card you gave me may be the closest I'll ever come to owning a CD and player. And Joe -thanks for the air mattress for Kah nee ta. Megan thanks for the calendar you haven't given me yet. The gift certificate to Anthony's is greatly appreciated as well.

A special thanks goes to Ted, Noah and Gunnar for showing up an hour early to help out and for all of you who stayed to help clean up.

Okay- a little business. Someone left a Tupperware bowl with a purple lid partially filled with salad. A large silver spoon was left as well. E mail me at jlmiller@osd.wednet.edu and we will make arrangements for pick up.

Stay tuned.

Awards Banquet Nov. 14th 5:30

The Cross Country Awards Banquet will be Tuesday November 14, at 5:30, in the Commons. We will attempt to get the actual awards portion of the evening going by 6:30. Hamburgers will be offered between 5:30 and 6:30. We will offer the burgers for free, but will need help from you on salads, drinks and dessert. I have divided these food areas by alphabet:

A through I Salads

J through R Drinks

S through Z Dessert

If you would like to help flip burgers, set up or help clean up just e mail me jlmiller@osd.wednet.edu


If you are one of the ten people with sweats still out you may also hand them in at this time as well. You may hand them in sooner by calling me at 709-0572 and setting up an appointment.

LOST Day One Part 2

Another tradition is for us to eat our night before race meals at the Old Country Barffet. The food is pretty good for a buffet and there is something for everyone. It’s located in Richland and we travel the same route every time – except for this time. We were slow getting out of the hotel because one of our esteemed team members did not tell us he planned not to go to dinner. Everyone else decided to go and left me with Ale, Noah and Max. Pulling out of the parking lot I received a phone call from Coach Wright informing us of a traffic backup and suggested we go another way. I thought it would be easy to hit 182 and then pick up George Washington Way. It seemed like a long drive to G.W. Way, so I was pleased to see the exit. We took the exit and nothing looked familiar. It was dark to boot. I asked Ale to read some signs, so I could focus on driving. Ale tried, but could not seem to see very far. Then he realized he had on sun glasses. Coach Wright called wondering where we were and what was taking so long. I had the credit card and everyone was waiting for me to arrive. I tried to explain to him where we were, but really couldn’t. I saw a sign which said “West Richland” and we both agreed that was the wrong way.
We continued to drive, looking for a gas station. At least that’s what I wanted to do. Max didn’t like that idea because he was reveling in being our navigator. In fact he did a very convincing job of directing us to oblivion. Finally, after telling me to make a left hand turn on a road which was not there I decided it was time to find a gas station. I sincerely believe there is only one gas station in Richland and it is camouflaged. We did locate the station eventually and I went in to talk to the attendant and buy a map.
The directions were clear and easy to follow except there was a slight detour. It did lead me to where I began to see landmarks and I was able to get us to the restaurant. The guys wondered whether Coach Wright would be angry, but I told them he wouldn’t because about five years ago we stumbled around on a dark night, for two hours, looking for a buffet which had gone out of business. The bottom line here is that if you plan to drive around the Tri-Cities after dark take along a survival kit.
We were greeted at the restaurant by a visibly upset Coach Wright. Seems the girls had picked up some bad habits from the guys and were playing with their food. He had worked out a deal with the restaurant and the girls were able to get their food on a promise that I would show up and pay for it eventually. They were all beginning to think eventually was not going to happen. Coach Wright happily left quickly to attend a coaches meeting.
The trip back to the hotel took about ten minutes instead of an hour. The guys were instructed to be in their rooms and quiet by ten o’clock. At about 13 minutes after ten I heard some running around on the second floor where some of the guy’s rooms were located. I quickly ran up the stairs only to find that it was some of our girls trading sweat shirts with the Jackson boys. Coach Wright was there and everything was fine.
I went to bed, turned on the TV and the movie “Airplane” was showing. It doesn’t get much better than that.

State XC 2006 - day one

It’s Friday morning November 3, and it’s off to the State XC Meet. Coaches Wright and Miller picked up two vans at Enterprise Rental Cars and the Wolfves and  Ms. Schactler have also volunteered to drive giving us plenty of space in the vehicles and some insurance if things go wrong. (i.e. someone gets sick and cannot drive)
The girls are busy distributing handmade gifts to each other. Cardinal and gold abounds in everything from boas to traffic cones. There is much smiling and laughing as this Capital XC Potlatch unfolds. The guys stand around bewildered, not by what is taking place before them, but because it is 8:00 a.m. and what they really want to do is crawl into the vans and go to sleep.
Our first stop, as always is at the pass. There is a light covering of snow, but it is disappearing quickly due to rain. Joe shows up with his Dad. He is headed to Eastern for a college visit and then plans to take in the State Meet the next day. I understand Joe found Eastern to be a fine educational institution. Academics have always been important to Joe and Joe is seeking out the best – oh yeah, and his girl friend goes there also. The guys in my van decided to buy some pizza and sandwiches and have a sit down brunch. Everyone else leaves as they sit around eating and sharing note on the food.
After what seemed like hours we hit the road. Graydon was riding shot gun and was in control of the CD player.  I think we heard perhaps three songs all the way through. Now I know how my wife feels when I have the remote. Max  owns an eclectic collection of CD’s  featuring Frank Sinatra, Snoop Dogg, and Techno music. One of the techo selections has guys yelling San Francisco randomly during the tune. Snoop Dogg was in quite a dilemma and found himself running to the trunk of his car and pulling out a hand gun which made everyone run and duck all at the same time. Duck walk running – I would like to have seen that – minus the hand gun of course.  Snoop Dogg’s life has been on a downward skid ever since he ditched Charlie Brown. I wonder if they will ever get back together for a reunion tour. There was a lot of talking, but  absolutely nothing intelligent was said for four hours. After re-reading this I realize it might have partially been my fault.
We stopped at the Dairy Queen in Yakima for lunch, another tradition.. Graydon still fearful from his encounter with the cyclone fence last spring refused to go to Subway and did not eat. This didn’t bother me too much because only an hour before we had eaten at the pass.
After arriving in Pasco we checked into our rooms and then went out to jog the course. The girls left first and the guys followed later. The weather was decent. The changes in the course looked promising, but we were to find out the next day perhaps had slowed down the times. I buzzed over to pick up the race packet. Much to my surprise, several of our athletes were on the cover of the meet brochure. I picked up a handful of pins and wandered out to locate the team.

NEXT – LOST!

State XC Meet Photos

Boys

Girls

Amanda 5th, Girls 9th, Boys 12th

Amanda placed 5th in the 3A state Championships leading her team to a 9th place finish. Ale led his team to 12th place finish filling in for an ailing, but very brave Graydon. More details and pics later. Hey, I hear it rained here a whole bunch!

Weather in Pasco

Weather.com Saturday 61 degrees rain in the PM

Wish us luck!

Directions to State XC Meet

Here are the directions to the State XC Meet and basically The Best Western:

I-5 N to HWY 18 - I-90 - I-82 - I-182 - Exit on 20th and go left - the signs will say to Columbia Basin College - The meet is on Sun Willows Golf Course - The Best Western is close by.

Questions? E mail me at: jlmillerosd.wednet.edu ph. 709-0572

The power of one is .....

The power of one is above all things the power to believe in yourself, often well beyond any latent ability you may have previously demonstrated. The mind is the athlete; the body is simply the means it uses to run faster or longer, jump higher, shoot straighter, kick better, swim harder, hit further or box better. First with the head then with the heart, was more than simply mixing the brains with guts. It meant thinking well beyond the powers of normal concentration and then daring your courage to follow your thoughts.

This quote was from Johannah. If you have a favorite quote, e mail it to me and I’ll post it. jlmiller@osd.wednet.edu