Saturday, November 9, 2013


NXN Week Nov 11-16

Monday - 10 min warm up, 20 mins steady state, 10 min cool down - On your own or meet as a group at Capital

Tuesday - 10 min warm up, 2 * 300m hills, 15 mins easy, 6 * 200m on track, 10 min cool down - Meet at Capital 3:15

Wednesday - 35 mins recovery run - On your own or meet as a group at Capital

Thursday - 30 mins recvoery run - On your own or meet as a group at Capital

Friday - 20 mins recovery run, 3 * 100m strides - Meet at Capital 3:15

Saturday - NXN Race, Eagle Island State Park

Monday, November 4, 2013

Did you miss the XC meeting after school Monday? Please take the survey titled "CHS Awards". Your integrity is important, so only take it if you did NOT take it after school and only take it ONCE. Thank you!

Monday, October 28, 2013

Itinerary for State: November 1, 2013

We will be loading the bus at promptly 8:45, so please be ready. Don't forget to pack warm clothes and layers! It will be cold! For more info, check out the itinerary.

Sunday, October 27, 2013

Training Schedule Week of Oct. 28th to Nov. 2nd

Monday - Optimist Fields 3:40pm
Tuesday - Capital Track 3:15pm
Wednesday - Walgreens on State/Old Horseshoe Bend Rd. 3:40pm
Thursday - Capital 3:15pm
Friday - Travel to Idaho Falls for State Championship

Monday, October 21, 2013

Workout Schedule Week of Oct. 21-27

Monday - Capital 3:15
Tuesday - Senior Pick - Meet at Capital 3:15
Wednesday - Marigold 3:35
Thursday - Capital 3:15, Spaghetti Feed Coach Hayes's 6:00pm
Friday - DISTRICT MEET - Eagle Island State Park
JV Girls 2.30pm
JV Boys 3.10pm
Varsity Girls 3:50pm
Varsity Boys 4:30pm
Awards - 5.15pm
Bus leaves Capital at 12:45pm
Saturday - Camal's Back 9:30am

Congrats to everyone who ran at our City meet last Thursday. What a great day!! We had 40 season bests of which 32 of them were lifetime bests. Congrats to our boys on winning the City Championship for the second year in a row and a big congrats to our girls 2nd place finish, the highest finish we have had at this meet since I've been at Capital.
Congrats also to all our seniors for the commitment and sacrifice you have given to our program. It is so appreciated:
and honorary senior Hedda,
Thank you!

Keep up the great work and roll on Friday. WE ARE SO READY!! BELIEVE IT!!!

A big thank you to the Davis family for hosting our spaghetti feed last Wednesday and for all the parents who volunteered to  help

Sunday, October 13, 2013

Training Schedule Week of Oct 14-20

Monday - Capital 3:15
Tuesday - Riverglen 3:35
Wednesday - Capital 3:15 - Spaghetti Feed at the Davis's 6:30
Thursday - RACE City Meet, Ann Morrison Park, Girls 5pm, Boys 5:40pm Only 2 races, varsity and jv run together. There is no bus, so need to supply own transport. Need to be at park at 3:45
Friday - Walgreens on State/Old Horseshoe Bend Rd 3:40
Saturday - Camelsback 9:30

We have had an incredible two weeks of training. Lets bring that same momentum into the City Championship this Thursday and go show ourselves how good we really are!
Continue to keep up the great work! We are on a great roll right now, so lets keep it going, and make sure to take care of the little things:
Stay hydrated - As the weather continues to cool, you still need to DRINK WATER. Remember the 2% rule.
Eat well
Sleep well
Stay focused in the classroom
Visualize your next performance
Be confident!!

Sunday, October 6, 2013

Workout Schedule Oct. 7-13

Monday - Optimist Fields 3:40
Tuesday - Winstead Park 3:35
Wednesday - Marigold 3:35
Thursday - To be determined, Will notify at practice
Friday - Ann Morrison - 3.40
Saturday - Capital 9am

This is the last week to have a major impact on your fitness for the district and state meets. Let's stay focused on the goal of being at our best in the championship races, by making this a great week of training.
Last week we had the best training week of the season so far, lets make it two in a row.
Keep up the great work!

Thursday, October 3, 2013


We are meeting at Capital on Saturday, Oct 5th at 8:30am. This has been changed from the original 9am time. Thank you.
Congrats to all who raced at the Gary Ward Invite today. In cold, windy conditions we had some great performances. Great job!!

Sunday, September 29, 2013

Training Schedule Week of Sept. 30 - Oct. 6

Monday - Marigold 3:35
Tuesday - Capital 3:15
Wednesday - Capital 3:15
Thursday - Marigold 3:35 or Race in Nampa
Friday - Camels Back Park 9:00am
Saturday - Capital 8:30am

Monday, September 23, 2013

Pre-Nike National Meet

Pre Nike National Meet
Portland Meadows, Portland OR
Friday Sept. 27th & 28th 2013
Waiver must be submitted by Thursday if the athlete is going. NO EXCEPTIONS.

Sunday, September 22, 2013

Portland Eligibility

For those wondering what the requirements were to be eligible for Portland, they were:
1. Attend 50% of summer practices
2. Send in weekly running logs throughout the summer, with at least 5 days of running at least 30mins.
3. Run one of two time trials during the summer
4. Attend a running camp during the summer (Capital weekend camp at beginning of season did not count)

Athletes who completed 3 out of the 4 requirements are eligible.

Training Schedule Sept. 23-27

Monday 23rd - Optimist 3:40
Tuesday 24th  - Winstead Park 3:35
Wednesday 25th  - Marigold 3:35
Thursday 26th - Capital 3:15
Friday 27th  - Capital 3:15 (for those not going to Portland)

Bob Firman

Congratulations to everyone on their performances at the Bob Firman Invitational this past Saturday. Both our varsity teams competed really well in very competitive races. Congratulations go out to our JV girls who finished 3rd and JV boys who finished 4th in their races.
On comes another big race in Portland this coming week. Make sure to stay hydrated (even as the weather starts to get cooler, eat well and get your sleep. We have a big week ahead.

A big thank you to the Readings who hosted our spaghetti feed on Friday and all the parents who helped. Again, we could not do this without you.

Sunday, September 15, 2013

Schedule Sept. 16-22

Monday - Capital (Extended Bible College Loop) 3:15
Tuesday - Capital - On Track 3:15
Wednesday - Marigold - 3:35
Thursday - Capital - 3:15
Friday - Ann Morrison - 3:40 - Spaghetti feed at the Readings 6:30pm
Saturday - Bob Firman
Varsity Boys 11:50am
Varsity Girls 12:55pm
JV Boys 1:30pm
JV Girls 2:40pm
Bus schedule to be announced

Sunday, September 8, 2013

Schedule Sept 9 to 15

Monday - Hillside Jr. High 3.35
Tuesday - Marigold 3.35, Spaghetti Feed at the Taylor's 6.30
Wednesday - RACE, Centipede - Fairgrounds 3.30
Thursday - Optimist Fields 3.35
Friday - Capital 3.15, Elementary Race after practice
Saturday - Elks Rehab 9am

Wednesday, September 4, 2013

Silverwood Packing List

Open this document for a list of items to take on our trip, the weather forecast, and what NOT to bring!


Silverwood Information

Download the Waiver here

Download the Itinerary here

Sunday, September 1, 2013

Jimmy Driscoll

What a great start to the season on Saturday. Congratulations to all who competed at Jimmy Driscoll. The hard work and commitment over the summer is truly paying off already. Stay positive, hydrate eat and sleep well this coming week. Let's bring a great work ethic to practices and build on our accomplishments at Silverwood this coming week.

Practice schedule Sept. 2-8

Monday 2nd - Optimist 8am
Tuesday 3rd - Winstead 3:35pm
Wednesday 4th - Capital 3:15pm PICTURE DAY
Thursday 5th - Capital 3:15pm FUNDRAISING LETTER DAY
Friday 6th - Leave for CDA
Saturday 7th - Race Silverwood
JV Boys - 8:30am
JV Boys - 9:00am
Varsity Boys - 9:30am
Varsity Girls - 10:00am
Sunday 8th - OFF or 20-30mins easy

Thursday, August 29, 2013

Jimmy Driscoll Invitational @ BK on Saturday, Aug. 31:
            JV Girls - 10:00 AM                JV Boys - 10:40 AM
    Varsity Girls - 11:20 AM         Varsity Boys - 12:00 PM

Wednesday, August 28, 2013

Tuesday, August 27, 2013

Practice Today at Winstead Park

Practice today is at Winstead Park at 3:30. Here's a map (from Capital) for those who haven't been there:

View Larger Map

The workout:
10-15 minute warmup
2(1)-4(2)-6(4)-4(2)-2 fartlek
10-15 minute cooldown

Happy first day of school!!

Sunday, August 25, 2013

Monday 26th XC practice at Marigold 3.15

  • XC practice 3.15 Monday 26th @Marigold 
  • GREAT JOB TO EVERYONE WHO ATTENDED CAMP THIS WEEKEND. You all did a great job! A huge thank you to the Cole family, the Schultz family, the Steiger family, the Pishl family and our councelors who helped make the weekend possible. 
  • 1st Race this coming Sat. Aug 31st at Bishop Kelly
  • Remember you need 10 official practices to race at Bishop Kelly
  • Spaghetti feed at the Donovan's this Friday. Thank you Donovan's for hosting. 
  • Make sure you turn in you 'Release and Participation Form'. You also need that to race.  

Team Spaghetti Feed

Team Spaghetti Dinner, Friday, August 30 at the Donovans.  Please go to the following link for details:

If you have not received an email from Meg Schultz, team parent,please email and she will add you to the list.

Sunday, August 18, 2013

Signing up on Celly

To sign up on Celly, go to, scroll down to 'get started, it's free'. Athletes sign up on xcstudents, parents sign up on xcparents. Thanks

Parent Meeting, Tuesday Aug. 20,7pm, Eagles Nest @ Capital

Location of Training Aug. 19 - 26

Monday19 - Optimist Fields 8am,
Tuesday 20 - Capital High School 3.15pm
  (We will meet under the tree by the main entrance to the baseball field)
Wednesday 21 - Marigold 3:15pm
Thursday 22 - Capital 3:15pm
Friday 23 - Camp
Saturday 24 - Camp
Monday 26 - Optimist Fields 3:15pm

Tuesday, August 13, 2013



If you are looking for new training or racing shoes there are great deals out there.
Go to 'Shu's Idaho Running Company's website. They have 40% off all racing flats and spikes up and $10 off training shoes through Aug. 17th

Go to The Pulse Running and Fitness Shops' website. They have a 20% off deal on all shoes this coming Saturday Aug. 17th.

Also, go to Bandanna's website for great deals.

Saturday, August 10, 2013

Invitation to swim

All Fall sports teams including cross country have been invited to swim at the Natatorium on Warm Springs road this coming Monday 12th from 9.00pm to 10.30pm. It is free of charge. Thank you to Coach Simis for the invitation. This is the 4th year of this event and it is a lot of fun. Hope to see many of you there.

Sunday, August 4, 2013

Cross Country Camp opportunity

If you are looking for a cross country camp to be eligible for the Portland trip a great opportunity has come up. All Capital cross country runners have been invited, free of charge, to a cross country camp in Hidden Springs Aug. 5-8. All details are at The camp is run by Phil Schoensee, a former elite collegiate All American. It goes from 8.30 to 11.30 each day. Because of the late notice you are ok to go to the Tuesday and Wednesday sessions if you miss Monday. Even if you don't need this for Portland eligibility this could be a great thing to try.

2 Weeks to the beginning of season

  • 1st Official practice, Friday August 16th at Veterans Park, 8am followed by a team breakfast at the Schultz's (Thank you Schultz family.)
  • All Freshmen and Juniors need an updated physical before the 1st practice. We cannot let you practice without it. In the past we could let it slide for a week or two, but not this year. So please get it done.
  • Capital Cross County camp will be Aug, 23-25 at Warm Lake. Cost will be $40, includes transport, food and camp shirt. Sign up will be during the first week of practice.
  • I'm setting up a student e-mail list on a new app called Celly. It is a very easy way to communicate with such a large group. Please go to, scroll down to ‘get started, it’s free’. When you have signed up, go to join cell: xcstudents 
  • Great job to those who ran the time trial last week. Our second time trial will take place at the camp. This will determine the varsity teams for the opening race at Bishop Kelly on August 31st.
  • STAY HYDRATED! I am seeing too many of you without water bottles at practice. Please remember how hot and dry it is!! WATER will keep you healthy and will make you run faster!!
  • KEEP UP THE GREAT WORK! It has been an amazing summer so far, lets go make it an amazing season!!

Monday, July 22, 2013

Change in location for summer training

We have decided to move Thursdays practices from Veterans Park to Optimist Fields, for the rest of the summer. There are many more options for runs at Optimist. So, please make note in your schedule. This will take effect this coming Thursday, 25th and is for both morning and evening runs. Thanks

Time Trial

The first summer time trial will be this coming Friday, July 26th, 8am at Optimist Fields. It will be 1.5 miles and will give you a good idea as to where you are in your training. Please remember this is one of the conditions for those of you who are planning on going to Portland. You need to attend one of two time trials. This is the first one. Thanks


All Freshmen and Juniors, please have your physicals completed by the first practice on August 16th. We cannot allow you to practice without the physical. Thanks

Friday, July 12, 2013

5 WEEKS to the official start of the season. KEEP UP THE GREAT WORK!

I, and I know I am speaking for all of our coaches, want to tell you how impressed we are to see the commitment and participation of so many of you throughout the summer so far. It warms my heart to come to a practice and see anywhere from 20 to 45 of you consistently showing up.
Please keep it up!
Summer running is what determines how well you are going to run in the Fall and to see so many of you buying into this has me so excited for this upcoming season.

* Please remember to stay well hydrated in this heat.
* Eat lots of good healthy food. You are burning a lot of calories in this heat.
* Stay consistent with your running. Don't take big chunks of time off. However, please feel free to
   take a day off, if you need one. We want you fresh and ready to go in the Fall, so don't over do it in
   the summer. It's OK to take a day off every now and then!
* If you can't make it to the weight room, please make sure you are doing the strength circuit 2 times
   a week. This is an important part of your training that will increase your strength and speed and
   reduce your risk of injuries.
* Continue to send your running logs into me at the end of each week.

Capital Cross Country Camp

Will have details on cross country camp next week


Cross Country Pool Party at the Konecni's on Friday, July 19th @ noon.
Get a break from the heat and have fun with your teammates. Hope you can all make it!
Please, bring a dessert, side dish or drink with you.
Thank you to the Konecni's for hosting this event.

Thursday, June 27, 2013

Calculating Summer Miles

To calculate summer miles, use the following ranges. It is not exact, but it will give you an approximate mileage total, if you are looking to qualify for a mileage shirt.

On recovery days:
8 to 9 mins for one mile, up to mid July. 8 mins for a varsity type runner, 9 for a beginner.
7.5 to 8.5 mins for one mile, from mid July on. This takes into account an increase in fitness level.
On workout days:
7.5 to 8.5 mins for one mile, up to mid July. 7 to 8 mins for one mile, from mid July on.

On recovery days:
7 to 8 mins for one mile, up to mid July. 7 mins for a varsity type runner, 8 for a beginner.
6.5 to 7.5 mins for one mile, from mid July on. This takes into account an increase in fitness level.
On workout days:
6.5 to 7.5 mins for one mile, up to mid July. 6 to 7 mins for one mile, from mid July on.

1st time trial

The first time trial is scheduled for Friday, July 26th at Optimist Fields, 8am.
If you can't make the mornings your time trial will be Thursday, July 25th at Veterans Park,7pm


If you are interested in a running camp, the YMCA are putting on their first annual cross country camp in Cascade from July 22nd to 27th.
The camp is designed to help prepare runners for their upcoming season. Planned activities include morning runs as well as class room sessions to discuss nutrition, injury prevention, core training, race strategies and mental training. Other activities include zip lining, swimming, mountain biking and rock climbing.
Cost: YMCA members - $394, Non members $499.  FINANCIAL ASSISTANCE IS AVAILABLE

For more information, visit or contact Jack Ward at #344-5502 Ext. 270 or

Running Logs

It's getting close to the end of the second week of summer runs and there are still some of you who have not e-mailed or texted me your running logs. I am giving you until the end of this week to get your log to me, but this is the only time I will extend it that far. I will assume that if you don't send me your weekly running log, you have not run that week.
So, please get your logs to me if you have been running.

Please remember to be eligible for the Portland Pre-Nike National Meet you need to do the following:
1. E-mail or text me a running log to (208) 830-7448 or , at the end of each week beginning June 17th. There needs to be a minimum of 5 days, 30 mins of running. If injured at any time or if circumstances occur where you cannot get a run in, indicate that on your log and communicate with me. We do not want you running through an injury.

Do two of the following:
1. Attend 50% of summer practices
2. Show up to one of two time trials during the summer.
3. Go to a running camp

If you cannot fulfill these requirements, and it is out of your control, please communicate with us so we can work something else out, if possible. Without communication we can't help you.

We have close to 80 names who have expressed interested in cross country this coming season. We can only take 52 to Portland. Fulfill the above requirements to give yourself the best chance possible.

Sunday, June 23, 2013

Summer Week 2

What a great turnout for the first week of summer base. If you are in town come join us. Keep up the great work.

Some important things to remember:
To be eligible for the Portland trip you need to text or email me your weekly running log. Only about 15 of you have turned your logs into me and I know there are a lot more of you running. So get those logs sent to me.

This weeks runs:
Monday - Optimist Fields 8am
Tuesday - Marigold 8am First Fartlek workout - weight room after workout
Wednesday - Veterans Park 8am
Thursday - Veterans Park 8am
Friday - Optimist Fields 8am First speed development workout - weight room after workout
Saturday - Camelsback Park - 9am

Tuesday - Marigold 7pm - Fartlek workout
Thursday - Veterans Park 7pm - speed dev. workout

If you can't make the morning weight training sessions ,the weight room will be open on Monday evenings at Capital. Coach Stith will be monitoring.

Tuesday, June 18, 2013

Strength Training

Strength training will be Tuesdays and Fridays after morning practices. For those who can't make mornings strength training will be Mondays at 7pm in the Capital weight room.

Sunday, June 16, 2013

Nutrition Tips

To get some healthy nutrition tips go to TRAINING TIPS


Monday - Optimist Fields, 8am ( Breakfast after - bring smoothie ingredients)
Tuesday - Marigold (across from Garden City Library) 8am
Wednesday - Veterans Park, 8am
Thursday - Veterans Park, 8am
Friday - Optimist Fields, 8am
Saturday - Camelsback Park, 9am


Tuesday - Marigold (across from Garden City Library) 7pm
Thursday - Veterans Park, 7pm


MONDAY, JUNE 17th, the first official summer practice, will be held at the Optimist Fields 8.00am. We will be discussing important information regarding summer workouts and strength training, so if you are in town and can make it, please attend. We will be having a smoothie breakfast after your run, so bring your favorite ingredients to make your smoothie. Hope to see you all there.

If you work or are in summer school, we will have the same meeting on TUESDAY, JUNE 18TH, at Marigold (across from Garden City Library), 7pm. We will feed you too!


Sorry!! The website has been down for the past week, but is back up and running again.
I just wanted to thank everyone who helped out at the Ironman Triathlon last week. You guys did an awesome job and helped raise $500 for our cross country program.
Also, a big thank you to Mrs. Schultz who put the whole thing together. THANK YOU!!

Monday, June 3, 2013


A reminder that if you a junior or freshman you need to have an updated physical. On Thursday, June 6th at the Caven-Williams indoor practice facility at BSU, a group of doctors will be there to do physicals for only $20. Make check payable to Capital High School.
1. If you go you must wear shorts and a T-shirt.

2. You need to have the history portion of the physical form (you should have this form from the meeting) filled out. If you don't have one you could drop by Capital and pick one up.

3. Time Boys - 10:30am
             Girls - 1:00pm

MONDAY JUNE 17TH - First time we meet as a group.




If you want to be ready for the summer workouts starting the last week of June, now is the time to start your summer base, if you haven't started already.
The next 3 weeks is just easy running to slowly allow your body to adjust to daily running again. This is essential as you need this easing in period to be ready for the workouts the week of the 24th.

The schedule for this week is:
Monday - 20-30mins easy
Tuesday - 25-35 mins easy
Wednesday - Rest
Thursday - 20-30mins easy
Friday - 25-35 mins easy, 3*100m strides
Saturday - Rest
Sunday - Rest

If you are an experienced runner you can start off running a little more or less if you are just starting high school cross country. The key is that it is easy running (running how you feel). You should not be running hard.


Help Capital Cross Country earn $500 for travel in the 2013 season. Come volunteer at the Ironman triathlon this Saturday June 8th, get a free t-shirt and lunch along with seeing some world class athletes compete.
There will be 2 shifts: 2-6pm and 5-9pm
Our job will be to patrol the greenbelt to keep the running course clear of spectators and help direct athletes if they go off course.
For those signing up for the first shift we will meet in the parking lot of Ann Morrison (Americana entrance) at 1:15 to assign you your job. BRING A BIKE if you have one. It will be easier to get around.
2nd shift we will meet same place at 4:30.
I PROMISE YOU WILL HAVE A LOT OF FUN. The more we have sign up, the more we can put at each station.

For sign up please go to:
Go to 'Find a signup'
Enter contact e-mail
Click on title - Boise Ironman Volunteer
Sign up for the shift you want

Thank you

Monday, May 27, 2013

Thank you!

Thank you to everyone who attended the xc meetings last week. We had a great turnout! If you were not able to make the meeting please e-mail me at so I can get you important summer training information.
For those of you who have started back please make sure to ease back into your running. Run as you feel. For those of you still on your break from track, enjoy it, and make sure that when you do start back, you are both mentally and physically ready to go.
We have an amazing group of motivated athletes and it promises to transfer to an amazing Fall season.  However, it all starts with your summer base.


Please see a great fundraising opportunity below.

Monday, May 20, 2013

Track is Over!!!

Track is over! Now it's time to start thinking about cross country. After school this Thursday at 3:15 there will be a cross country meeting in my room #106 to talk about the upcoming season, summer training and summer camps.