Saturday, June 30, 2007

Millersylvania Run

I used to run out at Millersylvania quite often, but had not been there recently. I had forgotten what a wonderful place it is to run. The trails are soft and tranquil. We will be adding this to our list of places to go to get off of the pavement.

Thanks Bryce for suggesting this run.

Next Saturday might be Capital Forest. Stay tuned for info.

Thursday, June 28, 2007

XC Schedule

June 30 Millersylvania Run July 16 Evergreen Camp begins 21 - Lakefair Run
July 25, 26, 27 Kah Nee Ta Girls will be going to Day Camp at Steilacoom that week
August 20 Official XC practice begins
Sept 8 Capital Invite Capital Lake/Heritage Park
13 WCC Preview Meet CHS ??
15 Steilacoom Invite Steilacoom Historical Park
19 NT, Shelton @ Yelm
29 Jim Danner Invite Boys& Girls @ Portland Meadows Top Girls @ Stanford
Oct. 6 - possible meet SAT's
Oct. 11 CP, Shelton, @ Lakes
13 Frosh/Soph Invite
20 League @ Steilacoom Historical Park
27 District @ American Lake
Nov 04 State @ Pasco

Tuesday, June 26, 2007

Millersylvania Run Sat. June 30

We will be having a run at Millersylvania on Sat. June 30, at 10:00. Everyone is welcome, Mom, Dads, Siblings and dogs. You can walk or run. Run for 20, 30, 40, 50, 60 minutes. It's your choice. Achilles will be there.

We will leave the CHS Parking lot at 9:30 and hopefully be running by 10:00.

Monday, June 25, 2007

Summer Runs - too much fresh fruit.

Our daily runs are scheduled for:

9:00 for guys and 10:00 for girls

5:00 for guys and girls.

We have a Saturday run scheduled for either Millerslyania or Kennedy Creek. These runs are for anybody and everybody, dogs included. Run for thirty minutes or run for one hour.

For info. later.

Thursday, June 21, 2007

Senior Moment - Graydon

Graydon matriculated through Garfield Elementary and Jefferson Middle School. I've actually known Graydon since he was a sixth grader. He was a student that teachers dreamed about other teachers having in class. His only saving graces in middle school was he was so darned cute and usually had the ability to know when to stop pushing. I had him in class eventually and we got along fine. I think we both knew our futures would be intertwined, and it made sense to communicate in positive ways.
Graydon ran a five minute mile in middle school which is pretty good in itself, but when you added in that he looked like the Pillsbury Dough Boy, you had to know faster times were on the horizon. He came over to visit the Capital distance team as an eighth grader and all of our runners looked forward to seeing him in the fall as a member of the XC team. Not because he could really help the team, but because they wanted to throw that mouthy eighth grader into the Frosh Pond. Camp Kah Nee Ta was a bit tough for Graydon at first, but they began to realize there were two Graydons - the mouthy one and the other that was pretty cool. In the end he beat all but one of those athletes that season and they had nothing but respect for him, especially when he helped the team make it to state.
Graydon's Sophomore year was tainted by hip injuries. A lesser athlete would have packed it in at this point. It took a lot of character to hang in there. His Junior year he began his come back and we knew he was set to have a brilliant Senior year and he did:
League Champ in XC
League Champ in the 1600 and 3200
School record holder in the 3200 - 9:10.01, 3000- 8:54.59, 1500 - 4:02.84, and only a few tenths of a seconds off the mile record in 4:16.32
State Meet - Fourth in the 3200 and fifth in the 1600
His double at the XO with one hour in between was amazing.

I found a photograph taken at one of the first Capital Invites. I forget who was featured in the photo, but in the background was Jay Manning and a miniature Graydon. Graydon looks to be only five or six, but you can see that he is intently watching the race and perhaps dreaming of the day---
Thank you Jay and Lorraine for your support through the good, and the bad times. It has made all the difference for Graydon.

Graydon will be joining Capital athletes Zach Midles and Jordan Swarthout at the UW next year.
He will be missed by all of us coaches and athletes alike.

Monday, June 18, 2007

Twelve Weeks until the Capital Invite

- Five weeks until the Lakefair Run - Five and a half weeks until Kah Nee Ta - Eight weeks until the first official day of XC practice - Today - you will connect with your fellow runners and train, because I guarantee you the competition is organized and ready to go.

And Oh Yes, the state meet is 19 weeks away.

Saturday, June 16, 2007

Kennedy Creek Run

It was a beautiful day for a run at Kennedy Creek. Coach Frazier showed up for a surprise visit and ran with us. Joan Saul and Coach Miller started early, and Joey the Wonder Dog led the way as we headed out in search of Madrone Peak. Within five minutes the runners caught up to us. Achilles chased a tennis ball, as a very wary Ted passed with the group. They soon disappeared.
As we entered into a clearcut we could see that our mighty men had taken the first logging road to the left and thus were doomed to not finding Madrone Peak because they had taken the wrong turn. Despite this everyone got a good run - including Alfred AKA Nick.

So, we are still in search of Madrone Peak, which we will attempt to find again on June 30th. Meanwhile get some running in. We are meeting every afternoon in the foyer (That's the entrance to the gym)

Thursday, June 14, 2007

Kah Nee Ta

Kah Nee Ta will be July 25, 26, 27. If you are planning to go, please e mail me so I can email you information. jlmiller@osd.wednet.edu

Got Questions????

If you have questions about any aspect of training, nutrition, schedules etc. E mail me at: jlmiller@osd.wednet.edu

With your permission, I just might publish some of the questions and answers. Let me put some of my 45 years of running, racing and coaching to work for you. (I began running when I was two)

Wednesday, June 13, 2007

Kennedy Creek

This activity is open to all including parents, dogs and siblings. Just do what you can do - walking or biking is fine. We will meet at Capital by the Cougar Stadium at 8:45 and car pool to Steamboat Grocery (Chevron) and meet up with the Griffin folk by nine.

Here's what you need to know:

1. Bring a copy of the directions from the story - Madrone Peak.
2. Be prepared for the weather - we can always drop off clothing behind stumps.
3. Have water with you for after the run.
4. This is a walk run. We will run the flats and when we head up the peak we will walk up and then down.
5. This is not a race. Nothing we do is a race, except for racing.
6. Run with a partner.
7. If you have a way to carry your cell phone, do so.

We could use some drivers. I have room for four and Josh has already claimed a seat.

We should be done and home before 12:00

Stay tuned for updates.

Monday, June 11, 2007

Madrone Peak - Saturday's Adventure 9:00

Your job on Saturday will be to find Madrone Peak using the directions from the following story:

Achilles and I headed out for a hike at kennedy Creek. My goal was to walk to the top of one of the hills via logging roads. The road begins pretty much level and then slowly goes up. After a mile or so, the first large hill came into view and I began to look for logging roads to the left which would lead me to the top. I decided to pass Road 2705 thinking there was a different road to the top - I was wrong, but this led to the discovery of Madrone Peak.
The road continued to climb upward as I passed a slight overhang of pillow lava on the left. It appeared from scat on the ground a bear had passed through this area over the past couple of days. I guess the old saying, "Does a bear crap in the woods?" is not true. A bear craps in the middle of the road and some unlucky person steps in it. This bear had been eating blackberries and judging from the contents of the scat, a bear can never own blackberries, a bear can only rent them.
I came to a point where a triangle was formed by two roads coming off the main road - one on the right and one on the left. I decided to follow this road and it quickly became more steep as it wound up the hillside. (This is where you begin to walk and continue to walk until you return to this point)I begin to realize this road will not take me to the hill I was aiming for today. We startle a deer as we round a curve. The deer spots Achilles and thinks, "A wolf!" and bounds off. Achilles thinks, "Wow what a large cat!" and begins to chase the deer until it heads for the brush and he looses interest.
As I near the top of the hill I discover I need to make a choice. The road continues relatively flat straight ahead, but a left hand turn appears to go to the top of this hill. A couple of switch backs later and a scramble over some columnar basalt, and I am looking out over Oyster Bay to the east with a view of Mt. Washington on my left. A higher peak blocks the view on my right.
The view is cool, but what I'm standing on is more fascinating. It is composed of of pillow basalt covered by a thick layer of moss forming rounded knobs. Right now it is dry, but when the fall rains come it will green up and grow. Because the soil is thin only a few spindly stunted fir trees struggle to survive. Pleased with this environment several Madrone seem to be doing more than just surviving. I named this peak Madrone, discarding the other possible name of Rounded Mossy Knob Hill.
Descending I begin to wonder why the top of the hill was exposed basalt. The last ice age had deposited a layer of gravel and glacial debris over this entire part of the state. Why would the hill be naked rock? Did the glacier not extend this high? Looking at the side of the logging road it was obvious from the gouges the bulldozers had dug that there was a thick layer of gravel. Towards the top, however, there was a mixture of basalt and gravel. Off in the distance, I noticed a large granite boulder deposited during the last ice age. Known as erratics these boulders became trapped in the glaciers and then transported hundreds of miles from their origins. Putting all these clues together I surmised that there probably was a glacial debris deposit on the hill, but rain over the years had washed the gravel down the steep slopes of the hill. Disclaimer: I am not a geologist, but I know how to rock - well I think I remember.
Returning down the 1000' we had climbed was very quick and uneventful except Achilles was trying to carry a four foot long stick in his mouth and kept sneaking up and smacking me behind my knees.

Tuesday or Weds. details and the rules of exploration -

Pre - Summer Running Times

We will be meeting in the foyer every weekday between 3:00 and 3:15, for a run.

Sunday, June 10, 2007

Kennedy Creek Team Run

A team run is scheduled for Kennedy Creek on Saturday June 16, at 9:00. More information about this exploratory run will be posted later in the week.

Evergreen Cross Country Camp July 16 -20

The Evergreen State College will be offering a XC camp for 7-12 graders from July 16-20. If you can afford to go to two camps this summer it sounds like fun. Camp Ka nee ta is the next week and if you can only afford to go to one camp, that's our team camp and you need to be with us in Central Oregon.

For more info. see me .

Coach Miller

Senior Moment: Bailey

Bailey was born as part of a 4x4. I don't know if she was the lead - off, anchor, or what, but she seemed destined to be a member of a 4x4. Not any 4x4, mind you, but one of the best in the history of Capital High School.
Bailey attended Marshall Middle school, and we could tell she was going to be a stellar athlete.
Bailey's real claim to fame however, was being the second fastest 800 meter runner in the school's history with a 2:18.24. Imagine: thirty years of record keeping and you fight your way to near the top. That's pretty awesome!
Bailey was also known to dabble in the 1600 and the 400. She particularly enjoyed the 1600 where she could use both her speed and endurance to crush her competitors. Oh wait, I think that was in my dreams.
Bailey plans to attend St. Martins where she will fulfill my dreams by running the 1500 and crush all competition with her speed and endurance.

Good luck Bailey - you will be missed, but you will be near by!

Sunday, June 03, 2007

Senior Moment - Joe

First there was Elvis, then Cher, then Madonna and there is now Joe. If someone says Elvis, Cher or Madonna I instantly get a visual of that person - and so it is with Joe. He need only go by one name.
Joe hails from Griffin. I knew about him ahead of time because his brother Kent ran for Capital. Joe has a unique running style. The only other place I have seen his running style was at the 1972 Olympic Trials. (I was only five at the time)There was this guy running the ten thousand meters and he was dead last. He would start to drift back and then would work his way back to the pack determined if his destiny was to finish last he would still be in contact. This went on for the entire race and the crowd picked up on it and was cheering him on. His running form was like Joe's, and so was his determination. A lot of you don't know this, but when Joe started out as a Freshman he finished in the lower third of all of our cross country meets. He quickly moved to the upper third settling his Senior year in the top 14 or better. It was always fun to watch him shake the hands in the chute of all those to finish after him.
Of course, there is the other Joe we know. The one always ready with a funny quip. The Joe who went swimming in San Fracisco Bay, and nearly every retension pond on the westside. Joe would swim in anything that had water. I'm really happy none of our runs went by the LOTT Sewage Treatment Plant.
Joe, I believe, plans to attend Humbolt and run for them. I'm sure he will show the same determination in his college running career as he has shown at Capital. There are a lot of Joe's in the world, but there is only one "Joe".

P.S. Thank you Jack for all of your support and for allowing me to work with your family, Kent, Joe and Julia. By the way, Julia was an excellent trainer and was greatly appreciated. Thanks to Mom also.

Saturday, June 02, 2007

Cross Country Meeting - Guys and Gals June 7

There will be an organizational meeting for cross country on June 6, in Coach Wright's classroom. We will discuss summer training, etc. There will be two opportunities for you to show up - 7:30 am and 2:45. Most of all though is we want to get you and your parents e mails, phone numbers etc. for communication purposes.

Stay tuned here for more info.