Choice of runs Monday - tomorrow

You can come in at 10:00 or 3:00 tomorrow - Labor Day. This is not a required workout. There will be no 6:30 breakfast run for the upper classmen tomorrow.

Amanda 4th for Team

Amanda ran her first collegiate meet placing 4th for her team ( Western Oregon) yesterday. We are proud of you!

Pre-emptive Strike on Anemia

There has been much talk about anemia recently and I was reminded of something I have always told my athletes. Eat a proper balanced diet and add a multivitamin with iron as an insurance policy. Some seem to be prone to iron deficiency. Always check with your parents first before taking any supplement.

Nice Job Today!

Excellent workout. Nice job Newbies -the first time on this workout is the hardest. If you looked ahead and saw all of those Juniors and Seniors striding and gliding - that will be you someday. Just hang in there.
Next week we will be concentrating on core training with the guys. This week with the numbers was a bit hectic.
Schedule stuff:
Practice Friday at 3:00, Saturday at 10:00 and Monday at 3:00. Mondy's practice is not mandatory, but if you are in town - try and make it.
Parents night Sept. 4th 6:30 in the Commons

Bus and Field Issues No More _ Thanks Mr. Bellande

I know some parents have been concerned about athletes being left behind at meets because of the district providing the Cross Country team one bus. Good news! Our Athletic Director Steve Bellande has assured me the bus the district will be providing will carry 72 people which means there are enough seats to carry all of our athletes boys and girls.
The field cannot be used because the sprinkler system was done incorrectly and the district had the contractor replace them. Due to the digging and re-seeding the field cannot be used. However, later in the season, we plan to start and finish our two duel meets on the track and use our regular course.

Vitamin Z

The first day of school is rapidly approaching. Getting enough sleep every night will help ward off illness. Now is the time to begin to go to bed a bit earlier and get up sooner. Going to bed at mid night - move it back to eleven and set your clock to get up on a regular school day time. During this time do not take naps. Allow your body to adjust to the new schedule. The first week of school will be exhausting enough without trying to adapt to a new schedule. Start tonight and tomorrow morning.

Looking Good!

Our first practice is over and you guys and gals looked awesome. We looked every bit the top ten rated teams you are. Our total numbers are in the 60's with more people planning to show up. I could tell who had not been reading Millrun by the people showing up to try and get cleared just before practice. I could also tell who had been running. It was interesting to hear Nathan talking about when he was a Frosh doing only four hills and being wiped out. Now he does 10 and looks better than he did then. Frosh and Sophs. you will get stronger physically and mentally! When you see how brilliant our Juniors and Seniors look, that will be you someday.

First Practice Will Meet In Wrestling Room

We will go over some items in the wrestling room before we do our workout today. To get to the wrestling room go through the front door to the gym from the parking lot. Once inside go through the doors on the left and the wrestling room door is then to the left of what appears to be a garage door. Practice begins at 3:00 and ends at around 5:00. We will always pre and post stretch. We are going to attempt to shorten our pre - stretching. We will usually begin in the wrestling room with some light stretching. On easy days that will be it for the stretching except for post stretching. On harder days we will stretch in the wrestling room, then do some dynamic stretching before we begin the workout and then of course post stretch. All long or easy runs end with strides and post stretching.

See you at 3:00!

Cougar Splits

It appears the cougar which was sighted six weeks ago in Grass Lakes has split, so we plan to re - enter the area. Just in case, and this is always the case, run with a partner. Make sure that partner is slower than you. If run into a cougar do not try to out run it - it will trigger a chase response in the big cat and you'll lose. Try to make yourself as big as you can - arms and hands in the air - hold up branches and make lots of noise. Don't say, "Here kittie kittie." They are known to be humorless.

Remember no one will be in the ASB office after 11:00 AM Monday August 25. If you still need to be cleared do so way before that time say 10:00 or earlier. Don't come in right at 11:00 and expect to get cleared.

At this time the weather appears to br leaning for us to meet in the wrestling room at 3:00. If the weather improves we will be meeting at Cougar Stadium.

ASB Closes at 11:00 on Monday

The ASB will be closing on Monday at 11:00 so that the secretaries may go to a meeting. If you still need to be cleared do so early Monday so that you will be able to practice at 3:00. We will be meeting at Cougar Stadium. If it is raining we will be meeting in the wrestling room. If you don't know where that is just wait for us at the outside opening to the gym.

Newest news: The Cap. Invite will be held at Capitol Lake this year.

Guys Run @ 10:00 Tomorrow Aug. 22

Due to schedule packet pick up the guys will be running at 10:00 tomorrow. Hopefully everyone will see this.

Get cleared! Tomorrow! Don't wait until Monday.

Girls To Run Everyday This Week at 10:00

The girls will be meeting for a run everyday this week at 10:00 AM. Someone will be there everyday to greet runners. The guys will continue to run at 9:00 AM.

Get cleared! Don't wait until Monday the 25th especially just before practice. The ASB secretary resigned last week and I'm sure things will be a bit clogged up. Don't be part of the clog - get cleared early this week. And for you who are already cleared - nice job.

First Day August 25

Long range weather prediction for August 25 is 71 degrees and partly sunny. Practice will be at 3:00 and we will be meeting at Cougar Stadium. Make sure your shoes are in good condition. If you wore them during a spring sport or worse last XC donate them to charity. Get cleared! The ASB Office will be open on Monday August 18th. If you know someone who should be turning out - get them out here. There is strength in numbers.

Get Cleared and Get Running

Clearance forms may be picked up in the main office today and taken to the ASB office on Monday or anytime next week. Don't try to get cleared just before practice on Monday the 25th because it probably won't happen due to the number of procrastinators. If you are a guy and
want to be eligible to run at Stanford one of the criteria will be to come to all of the workouts with the team on and after the 25th.

Girls Ranked Ninth and Boys Tenth

The pre-season poll by the coaches association has the girls ranked 9th and the boys ranked 10th. It's nice having the recognition, but the only poll which really counts though is the state meet.

Get cleared! Paperwork can be picked up on the 18th in the AD's office.

Boys are meeting daily to run at CHS lower parking lot near the covered bike rack at 9:00.

Girls are running on Tuesdays and Thursdays at 10:00 and are meeting in the lower parking lot as well.

August 25th 3:00 - first day of practice.

Gunnar Conquers Mt. Olympus

Gunnar climbed Mt Olympus with his family - well most of his family - several weeks ago. He and Nathan also ventured up to Marmot Pass and Tubal Cain Mines. I did this same hike several weeks ago. I heard there were bears in the area, so I packed a gun along. In the middle of the night, I shot a bear in my pajamas - how he got into my pajamas I'll never know.*


*Thank you Groucho Marx

Shoes, Shoes, Shoes, Shoes,Shoes, Shoes

Did I mention shoes? If you are wearing old shoes, now is the time to go to South Sound Running and get a new pair. I suggest SSR because they will help you find the best shoes for you. If you wore it last season, it's time for new shoes. A good shoe may seem expensive, but the cost of seeing a doctor and losing competitive time hurts even more.

XC Begins August 25 at 3:00

Make sure you are cleared for the first day of practice on August 25th. The boys are running at 9:00 every weekday and the girls are running on Tuesdays and Thursdays at 10:00. If you can't make these times run on your own or find someone with a similar time schedule. Juniors and Seniors are welcome to join us on Weds. at 6:30 for and early bird breakfast run.
You can show up on the first day of practice with no running at all and we will provide a workout for you. You will have several workouts to select from according to your fitness and skill level.

If you are new and reading this and I don't have your e mail or phone number please send them to me at: jlmiller@osd.wednet.edu

First practice 16 days. First meet 35 days!!!!

XC Begins August 25 at 3:00

Hammer Stuff

Chris Gage finished his summer season with a 168' 9" toss. He is now number five on the all time list and very close to being number four with his Senior year a head of him. Olivia finished the season with the best Sophomore toss in the state.

While visiting Ohio last week I went to a throw-athon featuring AG Kruger the Olympic trials winner. I got a chance to talk with him and threw around some names. His coach, Jud Logan, was also aware of some people named Midles and actually worked with Cousin Maddie at a clinic. It's a small world - dang - now I'm going to have that song floating around in my head.

Breakfast Run On Weds. AM

I'll be returning for the BR on Weds. at 6:30 A.M. at The Miller's.

Twenty days until our first practice.