Junior Olympic Cross Country Championships in Pasco November 14th

Here is the official information on our first post-season meet for those competing this fall.  I will be talking more about this in the coming weeks but wanted to post this for now.  If you are going to print it, click on the PDF picture as it is a better quality.  Aleah and I do all registrations.  The cost is covered by Sun City Harriers for anyone that has signed up for the post-season.  For those that have done the regular season and have then changed their mind and want to do the postseason, they will have the ability to add on but I will talk about that the last week of the cross-country season.

2015 Association Information-1

Association Brochure November 14th in Pasco

Association Brochure November 14th in Pasco

Sun City Harriers 2015 Cross Country Meet Results

Sun City Harriers 2015 Cross Country Meet

Weather 60 degrees and clear / Distance 1 Mile / Little to no wind / Franklin Park


Pre-K to 2nd Grade Girls               

Place Name Time Team Grade
1 Joy Lally 7:37 SCH 2nd
2 Kate Mickelson 7:46 SCH 2nd
3 June Sawyer 8:41 SCH 2nd
4 Kennedy Day 9:05 SCH 2nd
5 Brenna Gamache 9:25 WV 2nd
6 Gabby Landvoy 9:51 WV 1st
7 Ellie Suhm 10:10 SCH 2nd
8 Rylie Clark 10:15 WV 2nd
9 Katherine Forsyth 10:25 WV 1st
10 Elizabeth Carroll 10:35 WV 2nd
11 Allison Teerink 10:37 SCH 1st
12. Jinger Homer 10:38 SCH 1st
13. Claire Branch 10:48 SCH 2nd
14. Anya O’Brine 10:57 WV 1st
15. Bridget McCoy 11:02 SCH 2nd
16. Ioanna Forsyth 12:19 WV Pre-K
17. Nora McCoy 12:20 WV 1st
18. Miriam Carroll 12:39 WV 1st
19 Abby Christianson 13:24 SCH Pre-K

Team Scores

1st: Sun City Harriers 17 points

2nd: Wenas Valley 38 points


Pre-K to 2nd Grade Boys               

Place Name Time Team Grade
1 Kian Compton 7:48 SCH 1st
2 Colton Worley 7:59 SCH 1st
3 Oliver Anderson 8:03 SCH 1st
4 Shephard Lally 8:14 SCH K
5 Matt Joiner 8:15 SCH 2nd
6 Kyle Blanchard 8:31 SCH 2nd
7 Milo Douglas 8:32 WV 1st
8 Amos Douglas 8:38 WV 2nd
9 Mack Stephenson 8:41 SCH 2nd
10 Brent Johnson 8:47 SCH 2nd
11 David Cardon 8:51 WV 1st
12 Lucas Suhm 8:57 SCH K
13 James Branch 9:08 SCH K
14 Casey Smith-Apperson 9:13 SCH 1st
15 Ryan Thompson 9:13 WV 1st
16 Noah Collins 9:17 SCH 1st
17 Madden Ray 9:24 SCH 2nd
18 Noah Gonzalez 9:32 SCH 1st
19 Caleb Kalombo 9:33 SCH 2nd
20 Ryan Shipley 9:36 WV 2nd
21 Asher Temple 9:54 WV 2nd
22 Orrin Gamache 10:05 WV K
23 Alonzo Yrigoyen 10:15 SCH 2nd
24 Henry Johnson 10:29 SCH K
25 Ethan Thomas 10:45 SCH 1
26 Nathan Lund 10:52 WV Pre-K
27 Jaxon Beck 11:42 SCH 2
28 Ethan Orily 14:58 WV K
29 Jonah Travespowers NT WV 2nd


Team Scores

1st: Sun City Harriers 15 points

2nd: Wenas Valley 48 points


3rd-5th Grade Girls          

Place Name Time Team Grade
1 Avery Hartman 6:50 WV 5th
2 Kieryann Mattson 6:57 WV 5th
3 Yobi Ruark 6:57 WV 4th
4 Anna Landroy 7:19 WV 4th
5 Bevani Yrigoyen 7:24 SCH 3rd
6 Olive Clark 7:24 SCH 3rd
7 Eliza Cardon 8:02 WV 3rd
8 Ella Steinhilb 8:05 SCH 4th
9 Hazel Douglas 8:06 WV 3rd
10 Jocelyn McCoy 8:10 SCH 3rd
11 Mary Mickelson 8:12 SCH 5th
12. Lucy Sawyer 8:17 SCH 4th
13. Erica Nass 8:17 WV 4th
14. Isabella Escamilla 8:18 WV 4th
15. Khalia Yrigoyen 8:26 SCH 4th
16. Madelynn Cardon 8:26 WV 5th
17. Hannah Rees 8:30 WV 4th
18. Charlotte Smith 8:32 WV 4th
19. Gwen Dawes 8:33 SCH 5th
20. Claire Emmans 8:46 WV 5th
21. Mackenzie Braegger 8:48 WV 4th
22. Cindy Nulsen 8:50 WV 5th
23. Abigail Cardon 8:53 WV 3rd
24. Natasha Kalombo 8:56 SCH 3rd
25. Nora Emmans 9:24 WV 3rd
26. Cadence Day 9:28 SCH 4th
27. Lizzie Beck 9:30 SCH 5th
28. London Queen 10:01 WV 3rd
29. Cassidy Smith-Apperson 10:09 SCH 5th
30. Addison Coley 10:47 SCH 3rd
31. Karis O’Brine 10:56 WV 3rd
32. Brenna Baker 11:02 SCH 4th
33. Audrey Harveaux 11:10 SCH 4th
34. Ava Christianson 11:29 SCH 3rd
35. Lauren Harveaux 12:10 SCH 5th

Team Scores

1st: Wenas Valley 17 points

2nd: Sun City Harriers 42 points


3rd-5th Grade Boys          

Place Name Time Team Grade
1 Nathan Stephenson 6:34 SCH 4th
2 Aiden Waddle 6:39 SCH 4th
3 Dallin Smith 6:40 WV 5thmccoy
4 Daniel Teerink 6:49 SCH 4th
5 Caleb Burton 6:54 SCH 4th
6 Nathan Johnson 7:09 SCH 5th
7 Jaden Gaudet 7:10 WV 4th
8 Cody Leaverton 7:14 SCH 4th
9 Nathan Shipley 7:14 WV 4th
10 Zachary Wagner 7:23 SCH 3rd
11 Spencer Johnson 7:32 SCH 4th
12 Jack Pietrusiewicz 7:46 SCH 5th
13 Will Adams 7:48 WV 4th
14 Cameron Teerink 7:52 SCH 5th
15 Tyler Welch 8:10 SCH 5th
16 Jacob Rettig 8:12 WV 5th
17 Sam Rettig 8:21 WV 3rd
18 Paul Lally 8:27 SCH 3rd
19 David Joiner 8:54 SCH 4th
20 Tristen Temple 9:00 WV 4th
21 Sean Mefford 9:23 SCH 3rd
22 John Curtis 9:51 SCH 3rd
23 Samuel Gonzalez 9:59 SCH 3rd
24 Isaac Thomas 10:12 SCH 4th


Team Scores

1st: Sun City Harriers 18 points

2nd: Wenas Valley 42 points


6th-8th Grade Girls          

Place Name Time Team Grade
1 Kara Mickelson 6:54 SCH 6th
2 Anna Emmans 7:10 WV 7th
3 Emma Christianson 7:32 SCH 7th
4 Julia Johnson 8:59 SCH 7th
5 Savannah Smith 9:02 WV 6th
6 Kaelyn Blanchard 11:12 SCH 6th

Team Scores

No team scored


6th-8th Grade Boys          

Place Name Time Team Grade
1 Shea Mattson 6:06 WV 8th
2 Cooper Quigley 6:10 WV 6th
3 Matthew Hernandez 6:33 WV 8th
4 Benicio Yrigoyen 6:53 SCH 6th
5 Bryson Braegger 6:54 WV 6th
6 Sam Rees 7:19 WV 6th
7 Orin Douglas 7:38 WV 6th
8 Caleb Stephenson 7:43 SCH 6th
9 David Queen 8:01 WV 6th
10 Jared Briggs 8:20 WV 6th
11 Colin Thomas 9:04 WV 6th
12 Noah Harveaux 10:30 SCH 6th

Team Scores

1st: Wenas Valley 15 points

Sun City, no score


Next week’s race is Saturday October 3rd—Sunfair Invitational

October 17th –Apple Ridge Invite (last race of regular season)

***For any Wenas Valley runners that would like to join Sun City for the post-season, the cost will only be $25 for Wenas Valley runners for the two postseason meets in Pasco (includes team t-shirt). If interested, please contact coach Matson.

November 14th USATF Association Championship in Pasco (Inland Empire Championships)

November 21st USATF Region 13 Championship in Pasco (Washington, Oregon, and Idaho) top five teams and top 30 individuals qualify for USATF cross-country nationals in Albuquerque, New Mexico December 12th.

December 12th USATF Cross-Country Nationals in Albuquerque New Mexico

Sun City Home Meet This Saturday

Sun City Harriers practice starts this afternoon at Kissle Park today getting ready for their home meet Saturday, September 26th which will be at Franklin Park.

Sun City Harriers practice starts this afternoon at Kissle Park today getting ready for their home meet Saturday, September 26th which will be at Franklin Park.

Now is when the season gets really fun! This Saturday is our home meet. We will be gathering at Franklin Park at 8:15am for warm-up. Team pictures will be at 8:45am and the girl’s race will go off at 9am and the boy’s race will go off at 9:30am. Aleah and I as well as several other parents will crunch numbers as quickly as possible and we will hopefully have awards at 10am. The course will be the exact same as the time trial as well as the mile for Sunfair. There will be medals for the top three in each age division and ribbons for the rest of the athletes. The age divisions will be: 2nd grade and under; 3rd-5th grade; and middle school. For anyone that is not a member of Sun City or Wenas Valley, he/she is allowed to run, they just need to register and the fee is $5/athlete.

On race day, make sure you have your young harriers uniforms set out (new green shirts) as well as shorts, sweats, running shoes and a sweatshirt so you are ready to roll come wake-up time.

Second, plan your breakfast ahead of time. Mom, dad or harrier what are you going to eat? Please do not eat donuts, or any fatty food for breakfast. Fats take several hours to digest and will be rolling around the harrier’s stomach come race time. Aleah and my favorite pre-race food is toasted peanut butter toast (two pieces) about two hours pre-race or workout. Perhaps also have a banana since these have a great nutrition source as well. We would strongly recommend eating nothing at least an hour before the race. If your harrier does need something this soon to the race make it super-simple, fast digestible carbohydrates (Gatorade or equivalent, banana, Gu packets (without caffeine), white bread with jelly, etc.

As always, have fun on race morning. Your child may “freak-out.” No worries, this is a really safe environment to learn and grow. Some harriers want to win or place Saturday. For others we want them to just run the entire way. Others hitting the start AND finish line will be the victory.

If you have any questions feel free to call or text Aleah (833-5952) or myself (941-5191).

Coach Erik

2015 Time Trial Result — 1 Mile

Great job Harriers!  Here are the results from yesterday’s time trial.  For this week:

Tuesday practice: 5-6pm at Franklin Park

Thursday practice: 5-6pm at Kissle Park

Saturday home meet at Franklin Park (1 Mile): Please show up at 8:15am for warm-up.  Team picture will be at 8:40am, girls race will go off at 9am, boys race will go off at 9:30am with awards at 10am. Meet will be against Wenas Valley Runners.

Last, its not too late to sign up.  Let your friends know they can still sign up for the season. We’d love to have them join us for practice. Our home meet is open to everyone as well to.  If you know someone between grades Kindergarten and 8th grade that would like to run, the cost day-of-race is $5  if he/she is not a member of Sun City or Wenas.  Just have them show up day-of-race and register.  We’d love to have them compete!

Coach Erik

Sun City Harriers 2015 Time Trial

Weather 65 degrees and clear / Distance 1 Mile

Place Name Time
1. Kara Mickelson 7:00
2. Daniel Teerink 7:10
3. Joy Lally 7:22
4. Zachary Wagner 7:29
5. Cody Leaverton 7:31
6. Caleb Burton 7:31
7. Kian Compton 7:45
8. Kate Mickelson 7:45
9. Mary Mickelson 8:17
10. Jocelyn McCoy 8:27
11. Tyler Welch 8:37
12. Oliver Anderson 8:38
13. Lucy Sawyer 8:42
14. Gwen Dawes 8:43
15. Ben Freshwater 8:47
16. Sheppard Lally 8:49
17. Kyle Blanchard 8:50
18. June Sawyer 8:56
19. Paul Lally 9:00
20. Emma Welch 9:11
21. Ruby Hoeger 9:22
22. James Branch 9:30
23. Sean Mefford 9:37
24. Cadence Day 9:54
25. Ethan Thomas 9:55
26. Isaac Thomas 10:29
27. Madden Ray 10:33
28. Claire Branch 10:35
29. Ginger Homer 10:42
30. Cameron Teerink 10:47
31. Allison Teerink 10:48
32. John Curtis 11:59
33. Noah Gonzalez 12:04
34. Samuel Gonzalez 12:04
35. Kennedy Day 12:18
36. Brenna Baker 12:56
37. Addison Coley 13:10
38. Alice Layton 13:17
39. Kaelyn Blanchard 13:28

2014 Time Trial Results: http://suncityharriers.com/time-trial-results-2014-franklin-park

2013 Time Trial Results:  No Time Trial

Two of the Harriers mid time-trial.  Nothing better than the first race of the season!

Two of the Harriers mid time-trial. Nothing better than the first race of the season!

Time Trial Tomorrow & Commentary on First Week of Practice

Congratulations Harriers on your first week of practice this year.

Some of the Harriers run yesterday around Kissle Park.  Yesterday's workout was 1-3 laps steady running before doing 300 meters of repeats.  Groups 1 & 2 finished with an intense game of Sharks and Minnows!

Some of the Harriers run yesterday around Kissle Park. Yesterday’s workout was 1-3 laps steady running before doing 300 meters of repeats. Groups 1 & 2 finished with an intense game of Sharks and Minnows!

I love the first week of practice. Everyone is excited. Many kids are nervous for something new. Most have nowhere to go but up and to get in good shape. A few observations from the first week of practice:

  1. This is the most energy we have ever had the first week of practice. I think this is a combination because we started a week later this year than the last two years. The weather is a little cooler. A lot of kids are a lot more experienced as well too.
  2. Compared to the last two years, we ran the kids harder for the first week of practice. Some of this is that this season is shorter. I also think our kids want more. Several kids in practice all but begged yesterday to jump out of group one and before I knew it they had put themselves in group three. As always, kids can put themselves in whatever group he/she want to be in, but I love their attitude so far.
  3. I love how everyone is working together. I saw multiple times kids encouraging one another to run when others got tired. I saw others offering encouraging insights that she/he had learned from last year. Keep it up, nothing better than being part of a team!

Tomorrow we have our practice race at Franklin Park. We will meet at the Rotary Pavilion at 10am for a warmup and then the race will go off (everyone at once at 10:20am) for one mile. This is just to get the cob webs out. It is a mostly flat course, no awards but we will time it. This is also great because I have found in previous years, kids will run much faster later on in the year and if they have run the practice race, you can show them how much they have improved from week one. So if it is possible to get them to the park tomorrow, we’d love to have them.

Last, I’m putting in the last sweatshirt order of the year on Monday morning.  If your child wants a sweatshirt, please bring a check to the time trial tomorrow.  They are $35 for the sweatshirt an additional $5 if you want their name on the back.

As always, call me if you have any questions. Even better, respond to this post on Facebook so all the other parents can see the discussion because not everyone asks questions.

Keep on running!

Coach Erik

Ready for the first week of practice

Welcome 2015 Sun City Harriers!  Our first practice looks to be perfect with temperatures in the low 70’s (remember two years ago when it was 99?) so we are starting the season off perfectly this Tuesday at 5pm at Franklin Park.  For those that are new I want to walk through what to expect the first week.

Our kids (and parents) are all wired differently if you didn’t know that.  Lions, goldfish, Golden Retrievers and owls are the illustrations we’ll use. Kate (my eight-year-old) is a lion as example. Just get to practice, run the intervals and call it good.  Some yelling is always good as it gets us lions fired up.  Us lions like to run together (she is like her dad). Roar!  Next on our team we have a bunch of goldfish.  My family loves goldfish.  They are fun, they especially love the games, the cheer at the end of practice and popsicles.  Usually, they also have the best sense of humor of all our Harriers!  The largest group of Harriers on our team is probably our Golden Retrievers.  They are the most steady of all our runners.  They are dependable, encouraging, but they also need some prodding to the start line of races.  It is also these parents that are reading this blog because they want to make sure you know all that is going to go on at practice.  It is my Retrievers who can sometimes be caught off guard if the situation ever changes (torrential rainfall, the race time changes, etc.) but as long as they know what is going on, they are good. Last, is my group of owls.  I love owls because they are brilliant. They frequently need to know all the facts and will sometimes just watch the first practice or race before jumping into things because they want to know exactly how everything goes. They are great though as they keep us lions in place because we forget some drills sometimes, or the team cheer.  Without the owls, we might miss our race!  In the end, everyone on our team is equally important.

So for our Golden Retrievers and Owls this is what the first week of practice looks like:


  1. Practice always start promptly at 5pm at Franklin Park. I will blow the whistle exactly at 5pm and we will do a half-mile warmup as a team.  If you are not there exactly on time, just cut the corner and catch up with everyone else.  If you are too late, just wait for us to come back and then jump into stretching.
  2. After warmup, we stretch and then move into drills. Drills are part of the secret sauce of the Sun City Harriers.  It is what turns us into lean, mean, running machines years down the road.  Runners who are efficient are less likely to get injured and are faster which is why we do drills each and every practice.
  3. Next is the meat of our workout.  This will change each workout but we will do repeats, hills, or something like this.  Our job as coaches is to gradually build up each and every practice.  This portion of the workout goes to about 5:50pm for everyone except group 3.
  4. Last is the best part of the workout for groups 1 & 2, we have games, popsicles and team cheer for the last ten minutes of practice.  We also do whatever we can to always end practice on time.


The exact same format as Tuesday only we are at Kissle Park instead of Franklin Park.  If you are intuitive, this means no hills for Thursday’s workout!


At 10am at Franklin Park, we will meet for a small practice race.  This wont take much longer than thirty minutes but we use this as a chance to get rid of some of the butterflies that may be flying around us before our stomach the next week which is our home meet.  The practice race will be one mile long and we should be over by 10:30am.

Volunteer Coaches:

I had several people say they were interested in helping out.  We currently have five coaches but I really would like us to see it closer to ten for a better parent/child ratio.  If this is you, please just place yourself in one of our groups on Tuesday and just start interacting with the kids. Encourage them, do the workout with them, etc.  I have usually found it best to be in a group with one of your kids but there are always those parents who don’t want to which is fine too. Also, let me know (via Facebook preferably) what your shirt size is and I can get you a Sun City shirt for helping out. Remember that families that run together stay together!

As a refresher:

Group 1: Head Coach is Tracy Sawyer, assistant is Christina Beck

Just out to have fun, learn a little bit about running, and pay a few games at the end of practice.  This is our beginning group.  For those kids eight and under with no experience a great place to start!

Group 2: Head Coach is Aleah Mickelson (we really need a few parent helpers to help Aleah out hint hint)

Thinking about being serious but still loves the game and popsicle at the end of practice.

Group 3: Head Coach is Erik Mickelson and Chris Waddle

Loves to see how fast she/he can run all the time!

Coach Waddle and Mickelson ran against each other over twenty years ago.  This fall they are excited to coach our Harriers in group 3.  Also after Tuesday's practice, we'll have pictures of the kids and just our coaches.

Coach Waddle and Mickelson ran against each other over twenty years ago. This fall they are excited to coach our Harriers in group 3. Also after Tuesday’s practice, we’ll have pictures of the kids and not just our coaches!

At any time, kids can move up and down groups.  Sometime they will go out too fast at practice and we will move them down a group. Other times, we will encourage them up a group if we think they need to be challenged.

See you Tuesday!

Coach Erik

Last, if you haven’t registered, just bring your registration to practice on Tuesday.  It is never to late to join cross-country.  Call me at 941-5191 if you have any questions.

* For you who are curious, I took all of these personality types from the DISC personality test. I find it helpful to realize we are all created differently.  The test has some flaws but is my favorite of all the ones out there.  All illustrations eventually break-down but hopefully it helps us all teach our kids this fall.

Welcome to fall Harriers

The leaves are beginning to change, which in our family means cross country is just around the corner. This is the first week the registrations have begun coming in the mail.  I have had a lot of phone calls and text messages about costs and registration so I will go over that again.

We have both a regular season and a post-season in cross-country.  Anyone can do one or both.  If you register BEFORE September 8th, there is $5 discount on the five-week regular season.  So if you think ahead and get this to us, it will be $30.  If you wait until September 9th, the price rises to $35 for the regular season.  We order our jerseys in bulk and save quite a bit of money which is why we can offer this discount.  This years jerseys will be fitted tank tops just like track season.

If you choose the full season, it will extend to the post-season and you get a $10 discount if you register by September 8th so it is $50 instead of $60. This also includes the jerseys as well as the registration fees for USATF meets.  When we run in the post-season, our team has to pay to register each athlete. Likewise, we also have a post-season only route which we have had several people enquire about because we have several people running with their local middle school team and once that season is over they will be joining us to run in the Junior Olympics.

Here are the forms we will need to have before your child can practice: Waiver-and-release-form-2015 & Registration Form 2015 Cross Country Sun City Harriers .  The brochure for the season is: 2015 Cross Country Brochure .

We still need one more volunteer coaches to help with groups two.  We have head coaches in these groups but if you have the time, we would love to have someone commit to this.  If you can’t commit to two days a week, perhaps you do one day a week and team-commit with another parent.

Last week one of the highlights was when a parent who knows very little about running volunteered to help.  This is perfect!  Remember, youth don’t expect coaches to be perfect, they want us to be available for encouragement and guidance. 

We will be mailing out to everyone on last year’s list some brochures. If you already registered, please give these out to a “future” Harrier you think might be a good fit with our team.

T-minus 1.5 weeks until our first practice at Franklin park September 15th at 5pm.

Keep on running!

Coach Erik

PS I’ve had a lot of phone calls.  If you have questions, feel free to call or text at 941-5191 and I’ll try and get back to you.  You can also drop by the brochures off at our house in our mailbox if you are by Franklin Park and want to save a stamp.  Last, if you are chronic procrastinator and haven’t mailed in your registration yet, please send me a message on Facebook so I can add your child to the t-shirt order we are placing on Wednesday.

Cross country season starts in less than two weeks Tuesday September 15th at 5pm at Franklin Park.

Cross country season starts in less than two weeks Tuesday September 15th at 5pm at Franklin Park.