Sunday, October 14, 2018

Cross Country Schedule for Oct. 15 - 20

Monday 15 - @ Marigold 3:45pm.

Tuesday 16 - @ Capital 3:35pm

Wednesday 17 - @ Senior Pick TBD  3:45
                                                   
Thursday 18 - @ Capital 3:35pm
                              Spaghetti Feed @ Doherty's 6pm
                              5182 North Edenburgh Way, 83714

Friday 19 - DISTRICT MEET–EAGLE ISLAND STATE PARK
2:40PM - JV GIRLS
                               3:20PM - JV BOYS Heat 1  
                               4.00PM - JV BOYS Heat 2 (Top 12)
                               4:40PM - VARSITY GIRLS
                               5:20PM - VARSITY BOYS         
                               AWARDS After Boys Varsity Race
                     ****  BUS LEAVES CAPITAL AT 1:00PM

Saturday 20 - @ Camelsback Park  9:00am

Sunday, October 7, 2018

Cross Country Schedule for Oct 8 - 13

Monday 8 - @ Optimist 3:45pm.

Tuesday 9 - @ Merrill Park 3:45pm

Wednesday 10 - @ Optimist 3:45
                             BRAVE EAGLE Chase 3K Challenge @ Optimist
                             Girls Race @ 4:30PM (Varsity and JV together)
                             Boys Race @ 5:00PM (Varsity and JV together)
                             ****Senior Recognition****
                             Every athlete needs to Bring a Pie or Cookies

                             ***NO BUS

Thursday 11 - @ Marigold 3:45pm

Friday 12 - @ Capital 3:35pm

Saturday 13 - @ Robyn's House 8:00am (Carpool from Riverglen @ 7:40am)

Sunday, September 30, 2018

Cross Country Schedule for Oct 1 - 6

Monday 1 - @ Winstead Park 3:45pm.

Tuesday 2 - @ Marigold 3:45pm

Wednesday 3 - @ Capital 3:35pm

Thursday 4 - @ Capital 3:35pm
                            Spaghetti Feed at the Zickefoose's - 6pm

Friday 5 - RACE: Oxford Classic, Bend Oregon

Saturday 6 - @ Bend, Oregon

Sunday, September 23, 2018

Cross Country Schedule for Sept. 24-29

Monday 24 - @ Optimist 3:45pm.

Tuesday 25 - @ Capital 3:35pm

Wednesday 26 - @ Marigold 3:45pm

Thursday 27 - @ Capital 3:35pm

Friday 28 - @ Long Run - To be determined

Saturday 29 - @ Optimist 9am

Friday, September 21, 2018

Bob Firman - note change to park access

NEW THIS YEAR – NO VEHICLE FEE 
$6 PER ADULT ADMISSION
$6 per adult to gain entry to the main park.
NEW THIS YEAR – NO VEHICLE DAY FEE
There will be no charge for any vehicles accessing EISP.  All adults will pay $6 at the access point into the park from the parking areas.  Wrist bands will allow for entry/re-entry and admission is for both Fri & Sat.
HS with ID = no charge
Children = no charge

Sunday, September 9, 2018

Cross Country Schedule for Sept. 10 - Sept. 15

Monday 10 - @ Marigold 4:40pm.

Tuesday 11 - RACE: STEVEN THOMPSON CENTIPEDE RACE
Les Bois ParkWestern Idaho Fairgrounds
JV Girls start at 4:30
JV Boys start at 5:10
Varsity Girls start at 5:50
Varsity Boys start at 6:30
JV Athletes please be at Les Bois Park by 3:30pm
                                           Varsity Athletes please be there by 4:10

Wednesday 12 - @ Riverglen 3:45pm

Thursday 13 - @ Capital 3:35pm

Friday 14 - @ Capital 3:25pm
                        Workout followed by Elementary XC Registration and Race.
                        Estimated finish time 7pm

Saturday 15 - @ Camelsback Park, main parking lot @ 9am

Friday, September 7, 2018

Monday, September 3, 2018

Cross Country Schedule for Sept. 3 - Sept. 8

Monday 3 - @ Riverglen 9:00am.

Tuesday 4 - @ Winstead 3:45pm

Wednesday 5 - @ Marigold 3:45pm

Thursday 6 - @ Capital 3:35pm

Friday 7 - Travel to Coeur D'Alene

Saturday 8 - RACE - Farragut State Park,
9am - JV Girls
9:40am   - JV Boys
10:10am - Varsity Girls
10:40am - Varsity Boys 

Sunday, August 26, 2018

Cross Country Schedule for Aug. 27 - Sept. 2

Monday 27 - Capital @ 3:10. Picture Day, pick up uniform in Coach Ciaccio's Room 111
Pictures at 3:30 followed by workout. If you want to buy a picture please make sure athlete brings order form. Order forms were handed out Friday.

Tuesday 28 - @ Ann Morrison Park 3:45, Spaghetti Feed at the Page's 6pm

Wednesday 29 - RACE - City Championship @ Ann Morrison Park
Girls Race 4:30pm
Boys Race 5:10pm

Thursday 30 - @ Marigold 3:45

Friday 31 - @ Capital 3:35

Saturday 1 - @ Camelsback Park 9am

Thursday, August 23, 2018

Race Cancelled this Week - Spaghetti Feed is Still On!

Yesterday we announced to the team of the decision to withdraw from the Jimmy Driscoll race this coming Saturday, so I want to let you know why. I have been really concerned about the air quality over the past two weeks and after doing some research the most important thing I found, when the air quality is in orange, is to reduce the intensity and volume of workouts. With our City Championship next Wednesday, we would only have 3 days of recovery if we raced on Saturday. Two high intensity races in 4 days in these conditions is just not enough recovery time and it's just not good for their health.  

I know this is late notice and I'm sorry if you had made arrangements, but I really think this is best for the health of the kids and will allow them to go on to have a healthy successful season. 
Please let me know if there are any questions or concerns.

Thank you
John Doherty
  

Camp 2018



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Sunday, August 19, 2018

Cross Country Schedule for Aug 20th-26th

Monday - Aug 20: Capital High School  @ 3:35pm  (Big Tree by entrance to Varsity Baseball Field)
Tuesday - Aug 21: Winstead Park  @ 3:45pm
Wednesday - Aug 22: Riverglen Junior High @ 3:45pm
Thursday - Aug 23: Optimist Fields @ 3:45pm
Friday - Aug 24: Marigold @ 3:45pm
Saturday Aug 25: RACE @ Bishop Kelly

JV Girls – 10:00am
JV Boys – 10:40am
Var. Girls – 11:20am
Var. Boys – 12:00 noon

Saturday, July 21, 2018

IMPORTANT CAPITAL XC UPDATES AND INFO - Please read


1.    Change of running schedule for next week, July 23 thru 28. This is a week where we want athletes to change their routines, as well as their workouts.
Note that this week is different from what’s on the summer schedule. The changes are:
o   We will only meet Tuesday 24th @ Capital, 8am (under the tree by the main baseball entrance) and Friday 27th @ Optimist, 8am. On Friday we will be doing a 2 mile race effort so you can have an idea of where your fitness level is.
o   We will not meet on Monday, Wednesday or Thursday. We want you to get your recovery runs in at different places, again to change your routine. You can meet as small groups or just run on your own.
     **There will be no weightroom. Take a break. You can do your own circuit. Make sure to continue to work on your core.
2.    3 weeks to 1st official practice, Aug 10th, Optimist Fields, 8am
3.    5 weeks to the first XC race at BK
o   It takes at least 4 weeks of consistent running to adapt and to get a jump in fitness. If you haven’t started your base yet, there is still time, BUT you need to start now. (Make sure to ease into the training) If you have questions contact one of the coaches. If you have started, but have been inconsistent, it is now time to start working on consistency. Having a base before your first race, will allow you to pursue your potential, will drastically reduce your injury risk and will increase your enjoyment of the sport.
o   To all of you who have been consistent and have been having a great summer of running, KEEP IT UP. It will pay off!
4.    VERY IMPORTANT: If you are a freshman or junior you need an updated physical. Scroll down to the 'updated physical sheet', print it out and bring it with you to your physical. If you are a freshman please get a copy for Capital and for your Junior High.
o   Freshmen, Sophmores, Juniors and Seniors all have to fill out online paperwork on ‘Sportsware’, The link is https://www.swol123.net. Scroll down for instructions to fill out Sportsware paperwork.
o   PLEASE BE AWARE THAT THE ONLINE PAPERWORK NEEDS PARENT SIGNATURES. It might be easier if your parents fill it out as there is a lot of information only they will know, so please inform them.
o   Have this paperwork completed before August 10th. We cannot let you practice with the team unless you have all your paperwork completed.

5.   PARENT MEETING – August 6th, 6:30pm, Capital Auditorium. There will be an all Fall sports meeting, followed by a short cross country only meeting.
More details to come. Please inform your parents

6.   Our pre-season cross country camp is Aug. 16 to 18 at Woodriver Campground, near Ketchum. Please save the date, it’s a great camp and a great opportunity for team bonding before the season starts. DETAILS TO COME.

7.   Summer requirements for a really cool capital cross country tank top.
To earn a tank top you need to do 3 of the following 4 requirements over the summer:

  •        E-mail or text a biweekly running log to Coach Doherty (Phone # 208-830-7448)

  •        Attend a minimum 50% of summer practices.

  •         Attend one of two time trials (race efforts) throughout the summer. First one is Friday, July 27th,    @ Optimist 8am.

  •        Attend any cross country camp (Our Woodriver camp does not count). 

8.   KEEP A RUNNING LOG! You may be eligible for a mileage shirt. Log is needed to verify miles. If you accumulate the mileage below before the first race on Aug. 25th you will get a cool shirt. Mileage includes all the miles you ran after track season.
v  250 miles (freshmen only)
v  350 miles
v  500 miles

9. August 1st thru August 9th is DEAD WEEK. Coaches are unable to be in contact with athletes during that time, so it's really important to have all paperwork completed before DEAD WEEK begins.

Why run cross country? It's a hard sport. Rebecca Rusch a 7 time world champion mountain biker couldn't have explained cross country better.

"No, I don't like being in pain, but I like who I am on the other side of it. On the other side of something really, really hard, I am always going to come out with a win one way or the other and I grow as a person everytime"

So what do you do to find out what's on the other side?

1. Make a commitment to be consistent during the summer. Summer is where champions are born. It's the most important phase of your cross country training. It builds the foundation that will determine what you will accomplish this coming season.

2. Gradually ease into your training. Don't make big jumps. Everything needs to be gradual so you avoid injury.

3. Listen to your body. Take a day off if you need to, but don't take lots of days of in a row. Stay consistent.

4. Hydrate and eat well every day. Take care of your body

5. Get good consistent sleep.

6. Make sure you have good running shoes so you avoid injuries.

7. Set a GOAL and WRITE IT DOWN.

KEEP UP THE GREAT WORK!!!

Sportsware Registration

All athletes must go through the sportsware registration every year (Link for instructions is below). If they already have an account, they simply go in, update information & sign forms, forms must have parent signature, not the athlete's- start with step #3 on instructions. If they've forgotten their password, Sportsware has a reset password option.  If that doesn't work, they can e-mail me for help; all of this is in the instructions I'm attaching. New athletes start with step #1. 
No one is allowed to participate until I have their physical & sportsware registration is completed ~ NO exceptions.  Please be reminding athletes of this during preseason workouts or via e-mail-text communications. 

All incoming 9th & 11th grade athletes must have new physicals, done after May 1st, regardless of when their last physical was completed. In other words, if they had one done their 1oth grade year, they have to have a new one.  The IHSAA does not allow out of state physicals. 

​Thank you!

Instructions to fill out sportsware form: link to instuctions

Friday, June 15, 2018

Capital Cross Country Camp

Dates & location have been set for our team camp. Cost & more details to come later. 
Save the date.
Capital Cross Country Team Camp
August 16-18 
Wood River Campground - near Ketchum Idaho
(Same location as last year)

Wednesday, June 13, 2018

Reminder: Please Keep a Personal Running Log

If you haven't already - please start keeping track of your ongoing training - which days, distance, and any notes that might help as you move towards camps and the season


Thursday, May 24, 2018

Summer 2018 Capital XC

1st Official Practice Monday, June 25th - Optimist Fields 8 AM (with breakfast)

See coaches for detailed schedules and training plans, in general

From June 4th up until June 24th run on your own schedule. You can contact other team members if you would like to run with a group.

Starting Monday, June 25th we will meet:

Monday 8 AM - Optimist Fields (student led)
Tuesday 8 AM - Marigold
Wednesday 8 AM - Whitewater Park (student led)
Thursday 8 AM - Capital
Friday 8 AM - Optimist Fields
Saturday 9 AM - Camelsback Park
Sunday - rest