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.
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
1st: Sun City Harriers 17 points
2nd: Wenas Valley 38 points
Pre-K to 2nd Grade Boys
1st: Sun City Harriers 15 points
2nd: Wenas Valley 48 points
3rd-5th Grade Girls
1st: Wenas Valley 17 points
2nd: Sun City Harriers 42 points
3rd-5th Grade Boys
1st: Sun City Harriers 18 points
2nd: Wenas Valley 42 points
6th-8th Grade Girls
No team scored
6th-8th Grade Boys
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
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).
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!
Sun City Harriers 2015 Time Trial
Weather 65 degrees and clear / Distance 1 Mile
2014 Time Trial Results: http://suncityharriers.com/time-trial-results-2014-franklin-park
2013 Time Trial Results: No Time Trial
Congratulations Harriers on your first week of practice this year.
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:
- 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.
- 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.
- 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!
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:
- 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.
- 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.
- 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.
- 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.
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!
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!
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.
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!
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.