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 runhiddensprings.weebly.com. 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).