Apple Ridge Race (Big day Saturday)

Dear Sun City Harriers,

I am excited for tomorrow’s Apple Ridge Run Invite. Our team is getting fit and fast, and I expect some big PR’s. Please arrive on time tomorrow morning. It will take several minutes to walk from the parking area to the race start area where our team will meet and warm up together.

Here’s a couple suggestions to make sure your harrier runs his/her best tomorrow: Get plenty of sleep tonight. Eat a light breakfast at least 2 hours before the race. (A mix of carbs and protein is good; nothing too fatty or heavy.) Stay hydrated with water and eat a small snack between breakfast and race time if needed. Double-tie your shoelaces. And finally, bring your cowbell and ring it loudly!

Here is the race schedule:
10:15 – Team arrives at Apple Ridge Run
11:00 – 2nd Grade and Under Boys Race (1.0 miles)
11:20 – 2nd Grade and Under Girls (1.0 miles)

11:40 – 3rd-6th Grade Boys (1.0 miles)

12:00 – 3rd-6th Grade Girls (1.0 miles)

12:20 – 12:30 – Awards (top 10 in each race get ribbons and team winner of 3rd-6th grade races get a traveling trophy)
Directions to Apple Ridge Run on Naches Heights:

  1. From HWY 12 West (heading towards Naches), take the 40th Avenue Exit into Yakima.
  2. Stay on 40th Ave. for about 1.5 miles and take a right on Summitview.
  3. Continue west on Summitview for almost 10 miles (towards Cowiche).
  4. While on Summitview, you’ll eventually head down a steep grade into the Cowiche Valley (before you get to the city of Cowiche). At the bottom of the grade on the right is a log cabin called the Summitview Cowiche Veterinary Clinic. Take the right just past the clinic on Weikel Road.
  5. Stay on Weikel for nearly a mile and turn right on Zimmerman Road.
  6. After a mile up Zimmerman, turn left on Naches Heights Road.
  7. Stay on Naches Heights Road for a ½ mile and turn left onto Wherry Road (there’s a big red sign there to welcome you).
  8. After a ¼ mile down Wherry Road, you’ll see the course and signs for parking.

 

Team practice will continue into the month of November. You do not have to compete in the upcoming Junior Olympics meets to continue practicing. If you do plan to compete in the Junior Olympics meets, make sure to join USATF the first week of November. Maps, course information, registration link and all other meet information is now available online at http://inlandnw.usatf.org/Home.aspx.

Finally, be watching for more information on an end-of-season team party. The date and place are TBD, but will most likely be scheduled for mid-November.

Good Luck and Go Harriers!
Aleah and Erik Mickelson

P.S. If you have any questions, please email Aleah (ALEAH at MSN dot com) or call us at (509) 833-5952.

Saturday workout and Apple Ridge Invite

Dear Sun City Harriers,

We are nearing the end of our “regular season” and I wanted to pass along some information regarding Saturday’s optional workout, next week’s Apple Ridge Run Invite, and the “post season” Junior Olympics meets.

1. Saturday Workout:
We will again host an optional Saturday morning long run at Cowiche Canyon this Saturday, October 18th at 9 am. Like last week, we will meet at the lower trailhead of Cowiche Canyon for a 40- to 45-minute run with refreshments to follow. (Directions: From 40th Ave., turn west at W Powerhouse Rd., next to Fred Meyer. Take the second left onto Cowiche Canyon Rd., follow for about 2 miles until you reach the trailhead.) Everyone is welcome!

2. Apple Ridge Run Invite:
The final race of our “regular season,” the Apple Ridge Run Invite is scheduled for Saturday, October 25th. The race director is encouraging parents to bring and ring as many cowbells as possible. Bring them and ring like crazy! Unless I hear otherwise from you, I will enter all eligible Sun City Harriers in this race.

Here is the race schedule:
10:15 – Team arrives at Apple Ridge Run
11:00 – 2nd Grade and Under Boys Race (1.0 miles)

11:20 – 2nd Grade and Under Girls (1.0 miles)

11:40 – 3rd-6th Grade Boys (1.0 miles)

12:00 – 3rd-6th Grade Girls (1.0 miles)

12:20 – 12:30 – Awards (top 10 in each race get ribbons and team winner of 3rd-6th grade races get a traveling trophy)
Here are directions to Apple Ridge Run on Naches Heights:

  1. From HWY 12 West (heading towards Naches), take the 40th Avenue Exit into Yakima.
  2. Stay on 40th Ave. for about 1.5 miles and take a right on Summitview.
  3. Continue west on Summitview for almost 10 miles (towards Cowiche).
  4. While on Summitview, you’ll eventually head down a steep grade into the Cowiche Valley (before you get to the city of Cowiche). At the bottom of the grade on the right is a log cabin called the Summitview Cowiche Veterinary Clinic. Take the right just past the clinic on Weikel Road.
  5. Stay on Weikel for nearly a mile and turn right on Zimmerman Road.
  6. After a mile up Zimmerman, turn left on Naches Heights Road.
  7. Stay on Naches Heights Road for a ½ mile and turn left onto Wherry Road (there’s a big red sign there to welcome you).
  8. After a ¼ mile down Wherry Road, you’ll see the course and signs for parking.

 

Cowitchee Practice 2014 Kate

Two little Harriers enjoying the great running trails in Cowiche Canyon last Saturday

3. Junior Olympics XC Meets:
The Junior Olympics Youth Cross Country season kicks off Saturday, November 15th at the Association Championships at the Big Cross Course in Pasco, Washington. The top 30 finishers and the top 3 teams will advance to the Regional in Seattle on November, 22. Registration for the Association Championships closes Wednesday, November 10th. So if you plan on participating in this meet, make sure you join USATF soon! Maps, course information, registration link and all other meet information is now available online at http://inlandnw.usatf.org/Home.aspx.

Go Harriers!
Erik & Aleah Mickelson

Updated Race and Practice Schedule: What’s Next!

Congratulations, we’ve made it to the half-way point in the season!

Aleah and I have been debating the Richland Invite for a couple weeks, and we’ve decided against promoting Saturday’s Richland Invite as a “team-effort” meet. Our reasons for this decision are:

1. The kid’s race is only 0.5 miles in length – this is much shorter than our standard race distance and therefore not ideal for our older runners.
2. The other option is the 3.0 mile Citizen’s race – this is much longer than our standard race distance and therefore not ideal, either.

A Sun City Harrier, Brayden Packard, won the boys mile at the Sunfair Invitational for the second straight year Hayden Drury won last year)

However, there are some families planning to drive to Richland for the meet. If you are interested, here is the link to the race information, course map, and registration form. The kids race is open to kids up to 13 years in age.  http://bomberxc.blogspot.com/p/richland-cross-country.html

For families choosing not to attend the Richland Invite, we are offering an optional Saturday morning workout at Cowiche Canyon at 9 am. We’ll be doing a longer steady-state run on the lower trail. We believe this option will be more beneficial to our runners in the long term, as it will help boost their aerobic fitness level and prepare them for the final race of the regular season at Apple Ridge. It will also benefit the kids gearing up for the Junior Olympics meets, since the race distance is longer for the J.O. meets.

Think of our XC season as two parts: regular season and post season. The regular season ends October 25th with the Apple Ridge Run in Cowiche. The post-season begins with the Inland NW Regional Qualifier XC meet. The regular season is comprised of local XC meets; the post season is a series of qualifying meets overseen by the USAT&F (the governing body of all USA track and field and cross country events, including the national and Olympic level) that starts with a qualifying meet for individual runners and teams in the Inland Northwest association.

This year, the Inland NW Regional Qualifier XC is scheduled for Nov. 15, 2014. The meet location was recently moved from Spokane to Pasco. Due to its new location, we are encouraging as many Sun City Harriers as possible to attend this meet. We will also be encouraging any Wenas Valley runners as well as anyone else from the local middle schools after their season is over to compete as well. There will be a number of high-quality runners from the Spokane and Tri-Cities areas in attendance.

Because we have a small association, nearly everyone who competes at the association meet will qualify for the Regional Meet. The Regional XC Meet is being contested on Nov. 22, 2014 at Lower Woodland Park in Seattle (a very hilly course which is why we are running as many hills as possible at Franklin right now). The competition will increase significantly at the Regional Meet, as it will comprise the best youth runners from Oregon, Washington, and Idaho. I would still expect many Harriers to compete well, as we have many very talented, driven runners. The top 25 runners and three teams from the Regional Meet qualify for the USATF National XC Meet, scheduled for Dec. 13th in Myrtle Beach, South Carolina.  We would love to field at least two teams for the first Association meet in Pasco and maybe even Seattle (perhaps four if we can get Wenas to combine with us).

To compete in USATF events, athletes must become USATF members, which costs $20.00 per year. Here’s a link for more information about USAFT membership http://www.usatf.org/membership/help/FAQ.asp. Also of note: the race distances for USATF races increase in length. Ages 8 & under run 2 km (1.2 miles) ; Ages 9-10 and 11-12 run 3 km (1.8 miles); Ages 13-14 run 4 km (2.4 miles); and Ages 15-16 and 17-18 run 5 km (3.1 miles). This is the reason starting this week we are increasing the distance in our workouts and encouraging the optional long runs on Saturday mornings.

In summary:

  1. We’d love to see you this Saturday morning at 9am for a 45-minute run at the lower trailhead of Cowiche Canyon (From 40th, turn west at W Powerhouse Rd., next to Fred Meyer. Take the second left onto Cowiche Canyon Rd., follow for about 2 miles until you reach the trailhead.)
  2. If you love to compete and run fast, please join us for the USATF Association XC Meet in Pasco. It would be awesome to have 25-50 Harriers join us for the post-season!
  3. If you know any potential Harriers (especially middle-schoolers) who would like to continue their season, let them know we’d love to have them join our team for the Junior Olympic series.

Please let me know if you have any other questions.

Sincerely coaches Erik & Aleah

41st Annual Sunfair Results

Here are the official Results of Sunfair: http://www.athletic.net/CrossCountry/Results/Meet.aspx?Meet=90871

Official results are not up yet but I took a few pictures of the results.  A few things of note:

1. The clock on the 6th grade and under race was started 20 seconds late.  The times I have posted are correct but many kids thought they had run faster.

2. On the 7th-8th grade race, they accidentally sent the kids on an extra dog-leg making them run about 100 meters farther.  My guess is take off 45 seconds to a minute to get the true time.

Sunfair1

6th grade and under: finishers 1-47

Sunfair2

6th grade and under finishers 48-96

Sunfair3

6th grade and under finishers 97-129; Top 12 of 1.5 mile race

 

Sunfair–Two days until the big race!

Greetings, Harriers!

The Sunfair Invitational is almost here! Here’s our team schedule for Saturday:

8:00 am – Arrive at Franklin Park
8:15 am – Team Warm-up
8:45 am – K-6th Grade Race (Boys and Girls Combined) – 1.0 miles
9:00 am – 7th-8th Grade Race (Boys and Girls Combined) – 1.5 miles
10:00 am – Jr. Class Boys Race (JACOB LAMAY) – 3.0 miles

When you arrive on Saturday morning, please come find me for your race number bib. I will have a race number for everyone registered through the Sun City Harriers team.

PLEASE NOTE: Franklin Park will be fenced off for the meet. Admission gates will be established at various locations around the park. All participants will be admitted for free, but all adults (yes, even parents) will be charged $5.00 to enter the park. Seniors, children and students with ASB cost $4.00.

The Sunfair Invitational is a large, prestigious meet with more than 2,000 runners from schools across the Northwest. (For more information on the meet, check out www.sunfairrun.com.) You can expect the elementary and junior high races to start promptly on time, so make sure you know where the start line is and get there with plenty of time to spare before the posted race start time!

I expect our team to run well on Saturday — the course is drying out, the weather looks perfect, and our team is getting fitter and faster by the week.

If you have any questions or concerns, feel free to respond to this email or give Erik (509-833-5951) or me (509-833-5952) a call.

Go Harriers!
Aleah Mickelson

We love living on Franklin Park.  It has been a blast watching the course come together this week.

We love living on Franklin Park. It has been a blast watching the course come together this week.