Track snowy day three

Coach Wright - High Jump

All the coaches were impressed with the warm up today. Doing the warm ups correctly will help you be ready to go and also will help your speed. The distance runners can actually count the time up and moving about as mileage. These are some of the drills Alan Webb uses and uses religiously. If you don't understand why we do the drills - please ask!

It was nice meeting parents tonight. We really appreciate your support!

Excellent workout distance runners. With 50 athletes I was wondering whether we could pull off the tempo run, but it went fairly smoothly. If you have any questions about the workout please ask.

League qualifying standards 2007

hand FAT hand FAT
100 11.7 11.94 13.4 13.64
200 23.8 24.04 28.3 28.54
400 53.7 53.84 67.6 67.74
800 2:07.3 2:37
1600 4:50 5:55
3200 10:25 13:00
110H 16.8 17.04 18.0 18.24
300H 43.0 43.24 52.0 52.24
HJ 5'10" 4'8"
LJ 19'6" 14'10"
TJ 39'0" 30'0"
PV 10' 7'
SP 43'6" 30'
DISC 125' 95'
JAV 150' 85'

First day of practice!

Coach Frazier - Horizontal jumps, hurdles and pole vault
Coach Kelly - Throws
Warm ups about to begin!
Remember: Dynamic stretching and drills will help make you faster - especially if done correctly!

Cougar Auction March 24

We have always been an important part of the Cougar Auction. Possible auction items are:
Services, cabin rentals, and items from businesses.

Let me know if you have any ideas or offers. jlmiller@osd.wednet.edu

Parents Night Feb. 28th 6:30 in The Commons

Parents night will be Feb. 25th in The Commons, at 6:30. Come and hear about the track program and ask questions. If you are reading this please spread the word about Millrun.blogspot.com to other parents and athletes. Up to the minute updates will be provided throughout the season about travel, results etc.

Track Begins Monday Feb. 26

Ten more days until spring sports begin. The Capital City Marathon May 20, 2007
Lakefair Run July 21, 2007
Kamp Kahneeta July 25, 26, 27

Mark your calendars!

Twelve days until spring sports begin! Yes, I know , I put the same photo twice, but I am too lazy to change it.

True winners are made when no one is watching.

"The 5 S's of sports training are: stamina, speed, strength, skill and spirit; and the greatest of these is spirit."

Ken Doherty


Bill Koss photos

Gunnar and Ted helped out at the water stop for the Capital City Marathon Training Group this morning. If anyone would like to help out - e mail me at:

jlmiller@osd.wednet.edu Thanks Ted and Gunnar!

"Mind is everything: muscle - pieces of rubber. All that I am I am because of my mind." Paavo Nurmi

Bill Koss Photos

Racing is like smacking your head repeatedly against the wall - it hurts while you are doing it, but it feels so good when it is over!

The beauty of the soul shines out when a man bears with composure one heavy mischance after another, not because he does not feel them, but because he is a man of high and heroic temper.

Aristotle

Bill Koss photo

Eric Law former CHS great rides again

I'm attempting to upload a photo of Eric Law, a 1993 graduate of Capital who is now competing for the Cisco Corp. in Europe. If you look at our Top 20 All Time list you will find Eric ranked number five in the 800 and number seven in the 1600. He is also on our XC State All Time list. His team travels around Europe and competes in running, biking, swimming and problem solving. If the photo comes through you will notice he is wearing an European Union flag on his uniform, because his teammates work for Cisco throughout Europe.
It's good to see Eric running again after a nearly ten year layoff. He lives with his wife in Spain and they are expecting a child soon.
Eric's parents are Carol and Don Law.

Ten Reasons to do Track & Field at Capital

1. It is a fun and challenging sport. There is an event for literally everyone. There are 15 events plus two relays. Three people can score in each event meaning 45 people can potentially score. Add in the relays and there are eight more positions. Now with even 53 scoring positions available, way more than most sports, you still can participate. That’s right – there is no bench time! We have six duel meets and I promise you will run in all of them! We also attend some weekend meets with Frosh events only.


2. It is co-ed. That means the girls team and the boys teams work together and travel together. The only other sport with this distinction is Cross Country.


3. It is a splendid way to get or stay in shape for other sports. We do speed drills, dynamic stretching and static stretching nearly everyday. If you are on a strength training program we are willing to make adaptations to accommodate your needs. College coaches are very interested in multi-sport athletes.


4. The coaching staff has over 130 combined years of coaching experience.


5. It is co-ed. Oh yeah, I already said that.


6. Shaun Alexander Frazier, our new jumps and hurdle coach brings years of experience and his energy level makes the Energizer Bunny look anemic.


7. Wipe yourself out with a good workout and then go play video games – you’ll feel and play better.


8. After over 30 years of working with track and field athletes I can personally attest to you that they are awesome to be around on a daily basis.


9. Your WASL scores will improve. This has not been totally proven yet, but there appears to be some circumstantial evidence. At least that’s the word on the street. I think your SAT scores will go up as well.


10. You want to be the best athlete and human being you can possibly be.

Twenty three days until track season begins!

"If you want to be the best runner you can be, start now. Don't spend the rest of your life wondering if you could have done it."

Pricella Welsh - Masters Marathon Great


Sorry about not being there to open the fitness portable on Wednesday, I became very ill in the middle of the day and was not able (read capable) of finding a replacement. See you on Monday. I feel 80% better.