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!!