First post-season practice is tonight. If you have been just kind of “looking” this is a great time to jump on board. Typically going into the post-season we go from about 80 kids down to 20. The cost for existing Harriers/Wenas Valley is $20, for those who haven’t run on a club yet is $35 (this includes a shirt and the race fees for the Junior Olympic Meets). Today’s workout will be great! We’ll have a warm-up, some drills, and epic hills (what else would you expect from a cross-country team?). See you tonight at 5pm sharp at Franklin Park. Cheers, Coach Erik
Great Vimeo Link to the Apple Ridge Race. Love being a Harrier!
Last race of the regular season is tomorrow Harriers!
Here are the main details if you didn’t get the handout from yesterday’s practice:
Eighth Annual Apple Ridge Youth Cross Country Invitational
Date: Saturday, October 17, 2015
Venue: Apple Ridge Run: http://www.selah.k12.wa.us/Athletics/index.cfm?v=crosscountry&c=CC_driving_AR
Teams: Nob Hill Elementary, Sun City Harriers, Wenas Valley Running Club
Warmup is 30 minutes before each race
11::00 A.M. – 2nd grade and under boys
11:20 A.M. – 2nd Grade and Under girls
11:40 A.M. – 3rd-6th Grade boys
Noon – 3rd-6th Grade girls
12:30 – Awards
*medals for top 3 in each race; ribbons for other 9 finishers rounding out the tip ten; prize for other finishers
* team traveling trophy for 3-6th girls and 3-6th boys
I’ve had a whole lot of people ask about the postseason now that they are excited about cross-country. I would put everyone in one of three catagories:
- Great season, can’t wait until next year.
- Perhaps we will do the postseason.
- We’ve already signed up!
I would like to address those in group #2. We are not looking for those who are the fastest. As my wife Aleah said so well yesterday, “We are looking for “self-starters” who at this point in the season just want to run”. If this is your child and BOTH parent and child has the energy to keep moving on we would encourage you to sign up. If not, hopefully we will see you next track or cross country season.
What will the post-season look like in terms of practices and races? Essentially it will look just like the middle three weeks of the season with groups one and two but we will lengthen out the distance a hair. Unlike the regular season where the race distance is one mile, during the USATF Junior Olympics the 8&Unders race 2k (1.24 miles), 9-12 3k (1.8 miles), 13-14 4k (2.4 miles). We will be doing slightly longer workouts. The practices will still be an hour, but instead of covering about two miles a practice we will run 3-4 miles (combination of warm-up, hills, repeats, tempo, etc.) depending on the individual. The last two years I didn’t do a very good job coaching because most of our runners hit the wall about a half-mile before the race was over, so we will be compensating this year.
The cost for the post-season is $20 for current Harrier athletes and $35 for non-Harriers (so it still is not too late to join for friends, the $35 price includes a shirt).
Aleah and I have already bought our plane and Air B&B tickets for Junior Olympic Nationals in New Mexico the second weekend in December. Our youngest is in the 8 & Under division which is the easiest division to qualify for nationals (top 30 qualify for nationals and there are usually 35-40 athletes in the race) if any families were thinking, we will be making the trip. If not, the two big dates for the Harriers are Association Finals November 14th and Regionals on the 21st on November (which would be the end of your season for families not planning on going to New Mexico).
If you have further questions, grab myself or Aleah at the meet tomorrow or give me a call at 941-5191.
Thought I would do a quick blog post update to let you know how well the team is doing. If you have failed to see, yesterday was the first repeat workout of the season (from a previous practice). Coach Aleah and I saw a huge improvement from everyone who was doing dogleg hills and triangles from the first week. I would go so far as to say night & day improvement. So congratulate your Harrier on improving as that is what the season is all about.
We are down to the last three practices in the regular season. This Thursday will also be a hard and long workout and then the coaches will be slightly tapering the athletes the last week so as to have their best performance of the season at the last regular season meet at Apple Ridge.
We will be handing out and posting to the website next week an update for anyone wanting or curious to go on to the post-season. Last, nothing scheduled this weekend. If your young Harrier wants an extra workout I’d recommend either the Sun City 5k out in East Valley (go to www.hcrunners.org), anyone under the age of 12 is FREE with a registered adult (Aleah, myself and the kids will be out there). I might also recommend an easy 2-4 mile run on a soft surface as another option.
Keep up the great work!
Great job at today’s Sunfair Invitational cross-country meet. Here are the preliminary results. Official results should be posted to http://www.athletic.net/CrossCountry/Results/CourseHistory.aspx?Course=15070&Count=All later on tonight. See you at practice Tuesday. Last regular season meet is two weeks from today.
For those who were not at practice on Tuesday or Thursday, the 3rd-6th grade race goes off tomorrow at 8:45am. Our guess is there will be between 200-300 kids in the race tomorrow morning so please come no later than 8:15am and find coach Aleah who will be handing out the race numbers. See you tomorrow, it will be a great day!