The Breakfast Runners Club (BRC)

The BRC will be meeting on Thursday instead of Wednesday this week because I'll be in Eugene. The BRC is for Juniors and Seniors only and we meet at my place at 6:30 a.m. This week will be a 40-50 minute run with breakfast following.

Ultimate Frisbee Results

The tournament ended with a tie. Josh, Thomas, Kyle and Nathan were named to the all tournament team. Next Friday we plan to have another tournament right after we run. This time it might be super sprout.

An interesting side note: As we were warming up we heard a ruckess in the sky and saw a hawk pick off a small bird and then pass it mid - air to another hawk who then flew off with it. Life is like a nest of hawks - you never know what you are going to get.

Remember to e mail me at jlmiller@osd.wednet.edu to let me know you want to go to Camp Kah nee ta. This for the guys only the girls are going to the South Sound day camp in Steilacoom.

Camp Kah-nee-ta July 23,24,25

Every July just a few days after the Lakefair Run (July 19) the boys team goes to Kah-nee-ta in Central Oregon for three days and two nights of fun and learning. Kah-nee-ta is located on the Warmsprings Indian Reservation and has a huge naturally heated pool, a small river, miniature golf and running trails through some beautiful country. All this, and breakfast lunch and dinner for only $80.00.

If you are interested in going, e mail me at jlmiller@osd.wednet.edu and I'll send you info. and put you on the selection list. The criteria to be able to attend camp will be in the letter I sent to you. Priority will be given to upper classman and those who have a parent driving.

Transportation Ideas for Summer Runs

Don't have a ride to the 9:00 guys or 10:oo girls runs? Here are some ideas:

Walk - If it is a 10 or 15 minute walk it will just make your running more effective

Bike - Add 10 minutes plus to your exercise for the day by biking

Pool rides - find a person who can drive and travel with them. Yes, I know you were going to ask - it is more than okay to pay the driver some gas money

Take the bus - You'll have to figure this out, but I'm sure in some cases it will work

Trade drivers - one day one person drives and one day another person drives

Hub running - Organize a group of runners and run from Griffin School. This will save on gas and time and I know there are enough runners out that way to pull it off

Ride a yak - first you will have to find one.

Special Activity

After an abreviated run on Friday at 9:00, we will be having a 40+ minute game of ultimate frisbee. If I can locate enough of the right type of balls we might play super sprout. No Max, we can't use bowling balls.

Summer Runs

The boys will be running at 9:00 every week day and the girls at 10:00. Runs will be organized according to your ability level. Remember: It is better to go short at first and build up, then to go long and end up being sore and discouraged. See you at 9:00 in the lower parking lot.

This Just In - MIke Smith 1990-94

Mike Smith former great distance runner (still #15 on the all time list in the 3200) at CHS ran across Millrun and sent an e mail. He just received his PhD and is living in Prague with his wife and two children with another on the way any day now. (child, not wife) He is working for the Czech Academy of Sciences in sociology.
Mike said he has so many great memories of training and racing it seems as though it were just yesterday. Mike you are 32 - it was yesterday! Wait until you are my age - 49 and then it will be impressive that you remember - anything.

Anyway it was great to hear from Mike. I hope he stays in touch.

Trophy Case In Place

It wasn't easy, but today, Adam, Nathan, Zach and I moved the trophy case from the Ag. Barn to the entrance of the gym. The case weighs at least 500 pounds and is 8x7 feet, so it was awkward to say the least. We backed the truck up to the entrance to the barn and then cleared away odds and ends away from the case. Our next task was to move the case across the barn floor using small carts like the type used in gym classes. We totally destroyed one due to the weight. Next we had to get the darned thing on to the truck. At this point we were doing more thinking than moving. Finally with the help of some steel pipes, blocks of wood, and those cool wooden boxes the cheerleaders use, we were able to slowly move the case to where it was even with the bed of the truck. We then grunted and groaned and slid it onto the truck. Getting it off of the truck and into the gym doors was to be our next task and possibly the worst. This part though went pretty smoothly - probably because we knew a little more about the object we were moving. Time elapsed - three hours - most of it spent discussing moving tactics. All we need to do now is locate the keys, clean it up a bit and purchase a name plate. Oh yes, and put the trophies in there. It would be okay if someone volunteered to clean the case - windex and paper towels would do the trick.
All and all we agreed it was a rewarding and tough, but we didn't give up - it was a lot like distance running.

PS We also now have a greater appreciation for how difficult it was for the Egyptians to build the pyramids.

Trophy Case - Miller Happy

After years of not having a trophy case for Track & Field and Cross Country we hope to have one in the coming year. A case was located on campus and hopefully will be moved this summer. We will still be using the trophy case in the Commons for our most recent awards and then move them to the gym area.

Capital Hammer Throwers Throttle Competition

Chris threw a lifetime best of 168' 9" to win the HS Boys title at the Centralia Hammer Fest over the weekend. Not to be outdone Olivia threw 154' 4" for a LTB and a new Sophomore record and also won the overall title. Chris bounced back and threw the big boys (16#) hammer 133'6"

Emily, Josh and Joan Win Evergreen 5k

Saturday was a big day for Capital athletes competing unattached at the Evergreen 5k. All threewon their division. Joan won the 25-30 age division :) Joan's other claim to fame is being Adam's Mom.

Kennedy Creek Run

Eleven people and seven dogs showed up for the run at Kennedy Creek today. Emily made it all the way to Madrone Peak and signed in for the second time. It was a beautiful day and the trail/road was more busy than usual. It is nice to get away and run somewhere different than Capital and summer is a good time to do that. More runs will be planned and everyone is welcome.

Senior Moment - Ted

Ted is another person who seems to have been around for a long time. I can remember Ted when he used to come and watch his brother Leif race.

Ted was a Captain for both XC and track. I always liked to bounce ideas off of him to get his perspective. I really appreciated how he would often help without being asked. In my mind this is one of the attributes of a true leader.

On the track he was a true leader as well running an 11th fastest 800 meter time in school history and running very strong legs in the 4x4. It was also fun to watch him try different events like the 400 and 200 and do very well.

I was wondering at the beginning of the season how he was going to do - he had so much going on. He was involved with intensive fire fighting classes which kept him very busy. In the end, he was able to keep his focus and achieved both goals.

Ted will be missed by all of us. Who knows, the next time you see Ted might be when he is carrying you out of a burning building. Ted, I promise I will lose about 20 more pounds.

Senior Moment - Amanda

My first memories of Amanda were when she was just a toddler hanging around track and XC meets with her parents. She went from just hanging around to actually doing stuff like holding the finish string.

After being a star at ECS, Amanda became a star at CHS. It became evident right away that she had inherited some of her Mom's and Dad's talent for distance running. Amanda holds the school record in the 1500, and DMR, plus is 2nd on the top 20 list in the 3200, and 4th in the mile. She also was a leader, being captain of both the track and XC team. Many times in workouts Amanda would round up the girls like a mother hen and make sure no one was left out.

Anyone spending just a little time around Amanda knows that she bred rabbits for 4H. Not too many people know however she is a fan of Disney's Bunny Town. Google it and you will find a town full of bunnies doing things like being doctors, mail carriers, professors etc. There are some pretty catchy tunes as well.

Capital's loss is Western Oregon's gain as Amanda heads off to college. We will miss her sense of humor, leadership and her awesome performances.

Schedule - Kennedy Creek and Physicals

This Saturday June 14th- Physicals and Kennedy Creek Run. If you have to make a decision about which to do - do the physical. Information about both are in previous entries.

Mariners Tickets $10.00 a piece

I have two Mariners tickets for Friday June 13, 2008. Section NA103 row 26 seats 17 and 18. They will be playing the Nationals. If you are interested give me a call at: 918-1797. Happy Father's Day??

Hello There - Welcome!

We had a XC meeting and I saw a lot of new faces. I also attended the Jefferson Marshall meet and witnessed some great races. First order of business is for you to get new shoes. We suggest South Sound Running for a good fit. It is a lot easier to prevent injuries with a good shoe then it is to try to recover after an injury. Stay tuned for more info.

Kennedy Creek Run June 14th 3:00

Later in the day, or after the physicals on June 14th we will be running at Kennedy Creek. Parents and dogs are invited to walk or run. It is an out and back course, so people can go out 15 minutes and turn around for a 30 minute run/walk or 20 for a 40 etc. We will be meeting at CHS lower parking lot at 2:40, the market at Steamboat Island at about 2:50 and then at the trail head at 3:00. If you know the way, meet us there. Please share rides. More information to follow. This is a girls and boys activity.

Free Physicals June 14, 2008

On June 14th , at Capital HS starting at 9:00 am for girls and 1:00 for boys, athletes and parents will be able to complete the clearance process that Saturday. During this time physicians from the local community will be on hand to do physical examinations at no cost to the athlete. Along with the exam, you and your parent can complete the process before fall season. Please wear loose fitting shorts and tee shirt. If you choose not to participate on June 14th, clearance forms for fall sports will be accepted beginning August 18th in the ASB office from 8-3:00.
First day of xc practice is August 25th. A $90.00 pay to play fee and $35.oo ASB card is due before the studentnparticipates in the first competition. If payment is a problem, please contact the athletic director. Please remember that the school board policy requires that a student must pass all classes for the spring semester 2008, in order to participate fully in sports. If you are failing or have failed a subject please check with Coach Miller or Wright.

Big turn out equals continuation in the future - so be there!

Really Big Ultimate Frisbee Game

The world's biggest ultimate frisbee game will take place right after the XC meeting on Weds. June 4th. Come ready to play! More activities to be planned, so stay tuned.

Sweats Due!

Kyle Rizzieri
Daniel Chan
Max Schade



Please call me at 918-1797 to arrange a drop off at my house.

Olivia, Chris, Emily, Amanda and Colin Compete This Weekend

Border Clash: Olivia first, Chris second, Amanda and Emily were part of a 4th place DMR.

State HS Decathlon Championships: Colin 7th out of 50 competitors with a score 357 points higher than last year.