Sunday, October 22, 2017

Congratulations

For those whose season ended on Friday at the District Championship, congratulations on a great season. Thank you for the commitment and sacrifice you gave to our team throughout the summer and the season. It is so appreciated.
Details on the November mile, NXN race and our awards banquet will come later.

A big congratulations to Robyn Reeder, who qualified for the State Championship, to be held on Saturday at Eagle Island State Park. She will race at 2PM.
Lets show her lots of support.
All are welcome to come out during the week to run with Robyn. Please see schedule below.

Sunday, September 3, 2017

Timberlake Farragut Invitational 2017

Friday, Saturday, Sunday/ September 8,9,10
COST:  $90.00 ($85 if more than 1 in family is going) INCLUDES:  bus transportation to and from CDA, one night in hotel, one night’s camping at the Silverwood RV Park (phone:  208.683.3400), breakfast for Sun. morning and hotel for bus driver for two nights.
Additional: Discounted Entry to Silverwood $22 (normal cost $48)  
OTHER EXPENSES:  
Athletes need to bring money for dinner on Friday (we'll eat at Tomato Street, a moderately priced Italian restaurant),Saturday lunch and dinner. Athletes should also bring a sack lunch for Friday.  Race shirts will be available for $15 short sleeve, $25 long sleeve, at the meet.

Coaches phone numbers:  Coach Doherty (208)830.7448, Coach Hayes (208)340.0870

FRIDAY: 

6:30 AM (MST): bus leaves from Capital
9:00 – 9:45: Stop in McCall to stretch legs/snack9:45 – 3:30(PST): Travel to North Idaho College for run (some stops along the way)3:30 – 4:45pm (PST) Run Race Course
5:00 (PST): Go to hotel – Address below
7:45 PM (PST): Dinner at Tomato Street 
9:30 Team meeting 
11:00 PM (PST):  Lights Out

SATURDAY:
7:30 AM (PST): Leave Hotel for race course
Races: 9:00AM - JV Girls, 9:40 AM - JV Boys, 10:10AM - Varsity Girls,10:40 AM - Varsity Boys
Noon (PST) – Drive to Silverwood Camp Site
Noon  – 1pm (PST) – Set up tent, Shower and Brunch
1:00PM – 9:00PM(PST) – Silverwood Theme Park (dinner at park)
9:00PM – 11:00PM (PST) Team time
11:00PM: Lights out/tent check

SUNDAY:
6:00 AM (PST): Wakeup and break camp
6:30 AM: Leave for McCall
1:00 – 2:30pm (MST) Arrive in McCall for lunch
6:00 PM approx (MST): arrive in Boise


We will have kids phone parents approximately ½ hour prior to our arrival in Boise.

Hotel: Best Western Plus, Coeur D’Alene Inn, 506 W. Appleway, CDA, ID 83814.


Wednesday, August 30, 2017

New Plymouth XC Race

Great way to start the season !

Capital XC - first JV womens and mens, first Varsity womens and mens!

Monday, August 14, 2017

Packing Checklist for Camp Trip - Aug 17th thru 19th

FORECAST: High 79-81 degrees
Low 49-50 degrees

However: be prepared for cool/cold nights. That means flannels, sweats, hat, gloves, coat, etc. It will feel pretty cold in the mornings. So be prepared.

What To Bring:
tent*, sleeping bag, ground pad or mattress, pillow and blanket
training shoes
racing flats/spikes for time trial
several pairs of socks (dry feet are happy feet)
water bottle
watch
parka and/or fleece
sweatshirt or sweater
insect repellent
sunscreen
personal items (soap, toothbrush, toothpaste, etc.)
flashlight/headlamp with extra batteries
towel and swimming gear – for hot springs pool
plastic bag or garbage sack for wet items
lantern, if you have one

* Check with other campers to see if you can share a tent


What NOT To Bring:
Computers
TVs
Video games
A bad attitude and/or lazy work ethic

Wednesday, August 9, 2017

Capital Cross Country Camp
Woodriver Campground - Ketchum
Thursday, Friday, Saturday/ Aug. 17-19

COST: $50:00-- INCLUDES: Bus transportation to and from the camp-site, food for 3 days and two nights and camp shirt ($45, if 2 from the same family are going). There is a hot spring pool close to our camp-site and for kids who would like to go, it costs $5.

Coach’s cell phone number: Coach Doherty (208.830.7448) Coach Hayes (208.340.0870)

Approximate Itinerary (Parts may change)
Thursday 
9:00am Load Bus at Capital High School
9:30am Leave for camp (be dressed and ready to run)
1:00pm Arrive at camp site -Trail run *** Strength Circuit
2.30pm Lunch and set up tents
3:30–4:00 CC seminar
4:00–6:30 Free time – Games etc.
6:30 Dinner
7:30–8:00 CC seminar
8:00–10:00 Team Games/Free Time
10:00–11:00 Camp Fire talk – Capital CC Traditions
Midnight Lights out

Friday
 8:30am Team Time Trial – 2 mile
10:00am Breakfast
11:00–11:30 CC seminar
11:30am–2:00 Free Time – Pool, Games etc.
2:00 – 2:30 Lunch with short CC seminar
2:30–4:00 Team games
4:30–7:00 Free time
5:30 Short run - Optional
7:00 Dinner
8:00–8:30 CC seminar
8:30–10:00 Finals of games
10:00–11:30 Group skits
Midnight Lights out

Saturday
7:30am Long Run
9:30am Pancake Breakfast
10:30am Break down camp site – Camp team photo
11:30am Back to Boise
3:00pm Arrive back at Capital High School

***The amount and types of runs you will complete will be based on your fitness level. Coaches will let you know.

Sunday, July 30, 2017

All athletes are required to register on line - Sports Ware

Here is the link to Sports Ware:  www.swol123.net

Here are the instructions:

https://drive.google.com/file/d/0B96R0TKZFhzJYmN1WUI2U2xIYk0/view?usp=sharing
(copy and paste to get to instructions)

Parents can e-mail me with questions! 
Thanks,

--
Pam Arriola MPE, LAT
Capital High School 
Head Athletic Trainer
Sports Medicine Instructor