Track Schedule 2007

Track Schedule 2007

• First practice  3:00  Mon


• Parents Night  6:30 Commons  Weds

3-14  Shelton 3:30 R. 2:00  BL 2:15 return 6:00 Weds
3-17  Throwers Fest – Shelton 9:00 am  Sat
3-21  Yelm 3:30  R. 2:00  BL 2:15 return 6:00 Weds
3-23  Team photos 3:00
3-24  Bremerton 8:00am  Sat
3-24   Cougar Auction TBA   Sat.
3-28   Lakes 3:30 R. 2:00 BL 2:15 return 6:00  Weds
4-04   Timberline 3:30  R. 2:15  BL 2:30 return 6:00  Weds
4-07    Davis Invite - noon  return late  Eisenhower HS Yakima  Sat
4-13    Leave for Pasco 10:00 am  Fri
4-14    Pasco Invite  Pasco Edgar Brown Stadium  Sat
4-18    North Thurston  3:30 R. 2:15 BL 2:30  return 6:00   Weds
4-21    Eason Invite  Sat
4-25   Clover Park 3:30 R. 2:00 BL 2:15  return 6:00  Weds
4-28   Shelton Invite 10:00 am  Sat
5-04   Shaner Invite Tumwater  5:00 Fri
5-05  Frosh Meet Centralia  10:30 am  BL 8:30  return 5:00  Sat
5-11  League Meet -  Harry Lang Stadium Clover Park  TBA  Fri
5-12  League Meet  - Harry Lang Stadium  Clover Park  TBA  Sat
5-18   WCD   New Mt. Tahoma   BL 3:00   return 9:00  Fri
5-19   WCD    New Mt. Tahoma BL 12:00    return 8:00 Sat
5-20   Capital City Marathon – We get $1000 for helping!
5-24     Leave for State 8:00 am Thursday
5-25    State Pasco  Fri
5-26    State Pasco  Sat
Border Clash   Golden West

Bill Koss Photo

"Running is the greatest metaphor for life, because you get out of it what you put into it"

Oprah Winfrey

"It's not gymnastics or ice skating, you know." Emil Zatopek, when questioned about his agonized expression while racing


Bill Koss Photo

Ryan and Kenny Save The Planet

Ryan and Kenny helped out at the waterstop for the Capital City Marathon Training Group today. Both found it to be a fun and rewarding experience. Ryan said this was one of the most profound things he has ever done and begged to do more – which I will make happen sooner than later. Give me a call or email me if you want to be involved. Bryce and Adam are scheduled for next Saturday. Meet at South Sound Running at 7:45 am and they will give you the supplies you’ll need and tell you where to set up. Wear appropriate clothing for the weather.

"Cross Country is like poker. You have to be holding five good cards all the time."

Rollie Geiger, North Carolina State coach Bill Koss Photo

"The important thing here is that we are having fun"

Coach Miller

Fitness portable will not be open Friday Jan. 26

Ryan and Kenny are helping at the waterstops on Saturday Jan 27 at South Sound Running.

"The freedom of cross country is so primitive. It's woman versus nature"

Lynn Jennings

Bill Koss Photo

"Bob does well in big races because he doesn't stand at the starting line and establish a pecking order. He doesn't look around and say: 'Oh so-and-so is here.....' His great gift is his ability to focus Completely on himself and his own race, and then let the place or time take care of itself."

Coach Vince Lananna on Bob Kempainen

"Dream barriers look very high until someone climbs them. Then they are not barriers anymore."

Lasse Viren
Winter conditioning is taking place in the fitness portable every Monday and Wednesday after school and sometimes Friday too! Drop by and I can suggest a path of training no matter what your sport.











Bill Koss Photo

"I think people can handle 150 - 200 miles a week. But something has to give somewhere. If he's a student how is he going to study? He may be at the age of chasing and courtship, and that's an important form of sport and recreation too."

Bill Bowerman


Winter training Mondays, Wednesdays and sometimes Fridays after school.

All sports welcome.

Phat Dads at Kah nee ta

Overheard at a running clinic this past weekend:

Cross Country is the only sport where the worst player gets the most playing time and the best player gets the least

"The will to win means nothing without the will to prepare"

Juma Ikanga, winner of the New York Marathon and three time runner up

The Capital City Marathon Training Group Help!

The Capital City Marathon Training Group will begin this Saturday. We along with Tumwater have been chosen to help out at the water stops for the next 17 weeks. This is not only a great honor, but assures us of receiving $1000.00 for the team. For you personally, it means service credits, free goodies such as tee shirts etc. If you are a Senior and plan to apply for the $1500.00 scholarship offered by the marathon it would help you to make your presence known before you apply. It wouldn’t hurt when your application was read that the people doing the reading could attach a face to it.
Long training runs will require between two and five people. Eight mile runs which are every other week require one or two people. We had over 70 athletes out for XC last fall and should be able to cover each training run. It will get tougher as the track season gets underway and we have invites, but that’s when some of the soccer players can take over.

Here’s the schedule and the number of people needed:
Jan. 20 – 0ne or two people Adam Davis
27 – Two people Ryan Hopley and ?
Feb. 3 – One person Adam S and Bryce
10 – Two people
17 – Two people
24 – One person
Mar. 03 – Three people
10 – One person Amanda
17 – Four people Katie, Bekah, Bailey and ?
24 – One person - Bremerton Relays
31 – Four people Katie< Bekah, Bailey and ?
April 07 – One person - Davis Invite
14 – Five people - Pasco Invite
21 – One or two people – Eason Invite
28 – Five People - Shelton Invite
May 05 – Two people - Frosh Invite
12 – One person - League meet
20 – Sunday Capital City Marathon Race
Everyone helps out on marathon day. We have the best job – watching the food at the finish – and of course eating any foods left over.

Having a car or transportation to get out on to the training course is important. Parents are welcome to help out. E mail me to set up a day for you to help. April and May will be tough for those qualifying for invites.

jlmiller@osd.wednet.edu or 709-0572 and leave a message.

Thanks. Coach Miller

" My endurance is from training, but my good looks are natural! " Quote from a tee shirt
Bill Koss photo

"To give anything less than your best is to sacrifice the gift" Steve Prefontaine

Athletics Northwest Distance Clinic

I had another interesting weekend spending Friday evening with Adam Goucher and Alberto Salazar and then all day Saturday with Marcus O’Sullivan. It’s true that I had to share them with about 100 other coaches, but who’s counting. I did get to have a few words with Adam and Alberto. On Friday evening they passed me as they left, and I said, “Nice job”. And they responded, “Thanks”.
I had dinner with Marcus. Well technically he was at the table next to me and I listened in to the conversation. It was a good conversation which had nothing to do with track or running.
You have to be impressed by a man like Marcus, four time Olympian, broke four minutes in the mile over 100 times, and ran 26 seasons without injury. What impressed me the most though was how well he explained tempo runs and threshold runs. I have read many articles about this topic, but he explained it in a way that I felt could be adapted to high school athletes.
Another speaker (Dr. Whittaker) spoke about nutrition and left most of us saying - Huh? I gleaned this from the talk: Have a recovery drink with you at practice, so you can use it right away after a tough workout. If you wait until you get home you have missed a window of opportunity. The drink needs to contain these amino acids - leucine, isoleucine and valine. Huh? Try this: He listed a number of drinks and Endurax was the best drink for post workouts and Optimizer was the best for post race according to the ingredients on the label.
Louie Quintana the coach at Arizona State University presented an overview of his program. They start practice at 4:50 in the morning to avoid the heat. I liked his coaching philosophy and it might be worth getting up that early to be a part of his program. I thought it was interesting that he required each athlete to get a blood test for iron before the season began.
I’ll share more later after I go over my notes and handouts.

A picture is worth a thousand words - fortunately Joe can read, so he doesn't have to just look at the pictures.

When you see Joe ask him how swimming is going.

Fitness room will be open Monday and Wednesday this week after school. All sports are welcome.

Spaceman Spiff AKA Chris McIsaac dropped by winter conditioning on Wednesday. He is doing very well at Linfield College finishing the season as the #2 runner on the XC team. He averaged between 50 and 55 miles during the season.
He plans to do the 5k and 10k in track, although it is hard for him to imagine 25 laps on the track. To keep up with his exploits go to the Linfield College athletic site.

We are proud of you!

This photo was taken at Kamp Kah nee ta. This years camp will be on July 25,26, and 27. Notice we will be going from Weds. to Friday which is a change from past years.

Winter conditioning begins again on Wednesday January 3 and will continue on Mondays and Wednesdays until spring sports begin.

These workouts are open to all spring sports!

Bill Koss photo

The truth is that all of us attain the greatest success and happiness possible in this life whenever we use our native capacities to their greatest extent.

Dr. Smiley Blanton







Bill Koss photo