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!!