Sunday, November 9, 2014

NXN race week

Monday - Optimist 3:45

Tuesday - Marigold 3:45

Wednesday - Capital 3:35

Thursday - Capital 3:35 - Cross Country Banquet - 5:30 Capital Cafeteria

Friday - Marigold 3:45 - Ice Cream Social and t-shirt swap, 7pm - 9pm Train Depot

10:00am Grade School & Middle School boys & girls 3K
10:30am Open & Citizen men & women 5K
11:10am Girls Junior Varsity 5K
11:50am Boys Junior Varsity 5K
12:25pm Girls Varsity 5K
1:00pm Boys Varsity 5K (Race may be split, schedule will be adjusted accordingly)
1:30pm Girls Team Championship Introductions and National Anthem
1:45pm Girls Championship Race 5K
2:15pm Boys Championship Team Introductions
2:30pm Boys Championship Race 5K

Read more: NXN Northwest Regional - Meet Info - Meet Info

Sunday, November 2, 2014


More info to come



A huge congratulations to Drew Schultz and Zach Wiberg who ran an unprecedented 1st and 2nd place at the State Championship on Saturday.

Congratulations also go out to our boys team who finished an excellent 2nd at the State Championship. So far this class has finished 2nd, 1st and 2nd the past three years to become the most successful Capital cross country team in it's history.

Also a congratulations goes out to Kari Taylor, who medaled for the first time with a courageous 19th place finish.



On the days you are at Capital or on your own, you can pick any place to run
Coaches will attend practices on Tuesday, Thursday, Saturday, Wednesday, Friday and the race on Saturday.
To get the group rate for NXN you need to bring $15 to Doherty in Room 121 by Tuesday 4th

Monday 3rd - Capital @ 3.20 or on your own

Tuesday 4th - Capital Track @ 3:35

Wednesday 5th  -  Capital @ 3.20 or on your own

Thursday 6th  - NOVEMBER MILE @ Borah
                         Girls 4:00pm
                         Boys 4:15pm

Friday 7th  - Capital @ 3.20 or on your own

Saturday 8th  - Capital @ 9am

Monday 10th  - Capital @ 3.20 or on your own

Tuesday 11th  - Capital @ 3.20 or on your own

Wednesday 12th  - Capital Track @ 3:35

Thursday 13th  - Capital @ 3.20 or on your own

Friday 14th - Capital @ 3:35

Saturday 15th - NXN Regional Championship - Eagle Island
10:00am Grade School & Middle School boys & girls 3K
10:30am Open & Citizen men & women 5K
11:10am Girls Junior Varsity 5K
11:50am Boys Junior Varsity 5K
12:25pm Girls Varsity 5K
1:00pm Boys Varsity 5K (Race may be split, schedule will be adjusted accordingly)
1:30pm Girls Team Championship Introductions and National Anthem
1:45pm Girls Championship Race 5K
2:15pm Boys Championship Team Introductions
2:30pm Boys Championship Race 5K

Read more: NXN Northwest Regional - Meet Info - Meet Info

Sunday, October 26, 2014


Monday - Optimist 3:45
Tuesday - Capital Track 3:35
Wednesday - Riverglen 3:45
Thursday - Marigold 3:45
Friday - Capital 3:00
                    5A Girls Race #1 - 11:00am
                    5A Boys Race #3 - 12 noon
(Parents, please know that there is a $5 entrance fee to Eagle Island)

CONGRATULATIONS  to everyone who competed at the District Championship last Thursday. We had some great performances and some big PR's.
A big congrats also goes out to the Boys team who qualified for State this coming week to Kari Taylor who qualified as an individual and to Zach Wiberg who was crowned 2014 District Champion.
Best of luck this coming week at State.

Sunday, October 19, 2014


Monday - Capital 3:35
Tuesday - Senior Pick 
Wednesday - Marigold 3:45, Spaghetti Feed Coach Hayes's 6:00pm
Thursday - DISTRICT MEET - Eagle Island State Park
JV Girls 2:00pm
JV Boys 2:40pm
Varsity Girls 3:20pm
Varsity Boys 4:00pm
Awards - 4.45pm
Bus leaves Capital at 12:15pm
Friday - Capital 3:35
Saturday - Camal's Back 9:00am

Congrats to everyone who ran at our City meet last Thursday. What a great day!! We had 32 season bests of which 30 of them were lifetime bests. Congrats to Drew Schultz, CITY CHAMPION!
Congrats also to all our seniors for the commitment and sacrifice you have given to our program. It is so appreciated:

Beka Sevy
Camille Ellsworth
Kate Booe
Gracie Jacobson
Rachel Pishl
Kelani Farnsworth
Gretchen Ward
Martel DenHartog
Chloe Krishnek
Sydney Taylor
Megan Jensen
Lexi Cole
Anthony Sessions
Austin Murphy
Jason Halcomb
Josh Price
Dillon Rowe
Hayden Johnson
Corbin Williams
Zach Wiberg
Drew Schultz
Thank you!

Keep up the great work and roll on THURSDAY. YOU ARE SO READY!! BELIEVE IT!!!

Sunday, October 12, 2014

XC Schedule Oct 13 thru 19

Monday - Capital Track 3:35
Tuesday - Riverglen 3:45
Wednesday - Capital 3:35
                    ANN MORRISON PARK
                    Girls Race - 5:30 (Varsity and JV together)
                    Boys Race - 6:10 (Varsity and JV together)
                    Meet at 4:15 by finish line
                    NO BUS, need to find your own transport

Friday - Walgreens (State St./Old Horseshoe Bend Rd - 3:45
Saturday - Camelsback 9:00am

JV BOYS - 2:40PM

Monday, October 6, 2014


Monday - Optimist 3:45
Tuesday - Capital 3:35
Wednesday - Walgreens/St Street 3:45
Thursday - Capital 3:35
Friday - Ann Morrison 3:45
Saturday - Capital 9:00am

Sunday, September 28, 2014

XC Schedule Sept. 29 thru Oct. 5

Monday: Marigold 3:45
Tuesday: Optimist 3:45
Wednesday: Capital 3:25
Thursday: Marigold 3:20
Friday: Camelsback 9:00am
Saturday: Eagle Island 9:00am

Sunday, September 21, 2014

XC Schedule Sept. 22nd thru 28th

Monday - Walgreens - State Street/Old Horseshoe Bend Rd. @ 3:45

Tuesday - Capital - On the track @ 3:35

Wednesday - Marigold @ 3:45

Thursday - Veterans Park @ 3:45

Friday - Capital @ 3:35 for those running Bob Firman

Sunday, September 14, 2014

XC Schedule Sept. 15 thru 21

Monday - Optimist 3:45
Tuesday - Marigold 3:45
Wednesday - Centipede Race at Le Bois Park
                    JV Girls 4.30
                    JV Boys 5:15
                    Varsity Girls 5:50
                    Varsity Boys 6:20
Thursday - Ann Morrison - 3:45
Friday - Capital - 3:35   Elementary Race after practice
Saturday - Camelsback Park 9:00am

Thursday, September 11, 2014

Schedule for Centipede Race, Wednesday Sept. 17th

JV Girls start at 4:30
JV Boys start around 5:15
Varsity Girls start around 5:50
Varsity Boys start around 6:20.  

Sunday, September 7, 2014

XC Schedule Sept. 8 thru 14

Monday - Optimist 3:45
Tuesday - Winstead 3:45
Wednesday - Capital 3:35
Thursday - Capital 3:35 (letter drive after school)
Friday - Riverglen 3:45
Saturday - Eagle Island 9:00am

Monday, September 1, 2014

XC Schedule Sept. 1 thru 7

Monday - Camalsback 9:30am
Tuesday - Winstead 3:45
Wednesday - Capital 3:35
Thursday - Ann Morrison (Americana Entrance) 3:45
Friday - Capital 7:30am 10 min run, Depart for Logan 9:00am
                         Race: JV Girls - 5:00pm
                                  JV Boys - 5:30pm
                                  Varsity Girls - 5:55pm
                                  Varsity Boys - 6:20pm
Saturday - Long Run in Ogden 7:30am

Race #1 - Jimmy Driscoll

What a great way to start the season. We had so many strong performances in both JV and Varsity. We had many JV athletes compete in a high school race for the first time and they equipped themselves so well. It bodes well for the rest of the season. Our varsity girls finished 2nd as a team overall and that is the highest we have ever finished at the Jimmy Driscoll. We beat some quality teams which shows what our potential can be. Our varsity boys also finished 2nd, a very close 2nd to a very good Vallivue team. Our boys ran a very strong race against some of the top teams in the state and it promises to be a great battle come district and state.
Great job everyone! Take something positive from your race and take something you have to work on and make that the focus of your training this week. How much better can you be come race #2?

Tuesday, August 26, 2014

The Tradition Continues...

First spaghetti feed of the season, this Friday Aug. 29, at the Schultz Home, 6:00pm
A big thanks to the Konecni's who hosted our pool party to open the season. Thank you!

Sunday, August 24, 2014

Schedule for AUG 25th to 31st

Monday, 3:35 @ Capital, Weights after
Tuesday, 3:35 @ Capital - Uniform Handout after practice
Wednesday, 3:45 @ Optimist Fields, Weights after
Thursday, 3:45 @ Optimist Fields, Hilly run
Friday, 3:45 @ Marigold
Saturday, RACE @ Bishop Kelly - Bring along any and all used shoes (running or otherwise) for shoe drive. The Boise rescue mission will be there with a truck.
JV Girls - 10:00am
JV Boys - 10:40am
Varsity Girls - 11:20am
Varsity Boys - Noon

Capital Cross Country Camp 2014

Thank you to all of you who came up to camp this year. We had a very successful two days up in Garden Valley. It was a great way to kick off the 2014 season. If you took pictures please post them on our Capital cross country facebook page. A huge thank you goes out to Mrs Schultz and Mr and Mrs Steiger. They were our chefs and overall multi-taskers the whole weekend. They helped the camp run so smoothly.
Next up is our first cross country race of the season, the Jimmy Driscoll Invite at Bishop Kelly, this coming Saturday.

Monday, August 18, 2014

Schedule for Aug. 18th - 24th

Monday: 3pm @ Capital Team Photo Day
Tuesday: 3:35pm @ Winstead Park
Wednesday: 3:35 @ Marigold
Thursday: Camp @ Garden Valley
Friday: Time Trial @ Garden Valley
Saturday: Camp @ Garden Valley

Saturday, August 16, 2014

XC Camp 2014

It's that time of year! 

WHAT: Capital Cross Country Camp – Camp Riverview, Garden Valley

WHEN: Thursday, Friday, Saturday/ August 21,22,23

Bus leaves at 2:30; be dressed to run!

COST: $40.00-- INCLUDES: bus transportation to and from the camp site, food for 3 days and two nights and camp shirt.



Wednesday, August 13, 2014

TEAM and individual PHOTO - Monday Aug. 18th, 3pm at Capital
I will pass out forms at practice on Friday.

Wednesday, August 6, 2014

WOW! we are just over a week from the official start of another great Capital Cross Country season.
Keep up the great work. We have had a great summer, lets keep going strong into the Fall.
Some important information to know:

  • First official practice, FRIDAY, AUG 15TH, 8AM, OPTIMIST FIELDS. Bring a swimsuit. There will be a pool party at the Konecni's after practice. Thank you to the Konecni family.
  • If you are a freshman or junior you need an updated physical before the first practice
  • If you are planning vacation time after official practices start please be aware that you need 10 official practices from Aug 15 on to be eligible for the first race at Bishop Kelly on Aug.30th, regardless of what you did during the summer. Sorry, but it's a rule!
  • CROSS COUNTRY CAMP is Friday Aug. 22nd - Sunday Aug. 24th at Warm Lake. Details to come. Thank you to the Cole family.
  • There will be no more evening practices.
  • If you are hearing rumors that Silverwood has been cancelled, they are TRUE. Unfortunately they are doing construction on the course and will not be finished in time for the race. We are looking at alternative races and will let you know when we have one finalized.

Monday, July 14, 2014

Because of no attendance, Tuesday evening practices have been cancelled. We will continue Thursday evenings, 7pm at Optimist Fields.
Thank you

Thursday, July 10, 2014

  • The coaching staff and I want to let you know how impressed we are with the turnout to summer practices so far. It is clear that you have made the commitment to excellence that's required to be successful. Please remember the 4 key requirements to fulfill that commitment:
    • Fartleks
    • Speed Development
    • Long Run
    • Strength Training. 
              If you are in town please try to make those workouts. If you are out of town, do not neglect them. KEEP UP THE
              GREAT WORK!! We are on for a great season if we keep this up.
  • ******Texting or emailing weekly running logs is one of the requirements to go to Portland. As of now I am only receiving, on average, 15 a week. We need at least 35 athletes to make the trip affordable. I know there are at least that much and more running 5 days a week. PLEASE DON'T MAKE ME CANCEL THE TRIP!! If I don't see an increase in logs turned in by next week, I will be forced to cancel. I know you are running so PLEASE SEND ME YOUR LOGS!
  • If you need a recap on the conditions for Portland please read 'Important Summer Information' below.
  • I need everyone signed up on Celly. Instructions are in 'Important Summer Information' below.
  • If you need a camp to be eligible to go to Portland, information on the local cross country camp in Hidden Springs is at It is August 4-7 from 8.30-11.30am, each day, and if we get a group of 10 or more from Capital it will only cost $25 each instead of $50 for individuals.
  • First time trial (test effort) will be FRIDAY JULY 25TH, 8am at Optimist Fields. Will be a 2 mile test effort.
  • If you are a freshman or junior please make sure to get your updated physical before the first official practice on Aug. 15th. I cannot let you train without the physical and you need 10 official practices to be eligible to race.
  • POOL PARTY at the Konecnis' after practice Friday, Aug 15th (first official day of practice).

Friday, May 30, 2014

Summer Training

Summer Schedule

From June 23rd on we will be meeting 8 a.m. (Wednesdays 7:30am Saturdays 9 a.m.)

  • Mondays – Optimist Fields
  • Tuesdays – Marigold Parking Lot (across the road from Garden City Library)
  • Wednesdays (7:30am) – Capital – Weightroom first, then run
  • Thursdays – Veterans Park, parking lot
  • Fridays – Optimist Fields
  • Saturdays – (9:00am) Camelsback Park – (main parking lot)

Welcome to the 2014 Summer Season with Latipac!

Here are some documents you need to view:

Important summer information (includes Portland conditions & Celly signup) There have been some changes in meeting places. Updated meeting schedule is above.

Capital XC Strength Training Program