Practice Times

Monday: 5:15-6:30 at Franklin Park (2101 Tieton Dr, Yakima, WA 98902; meet by the Rotary Pavilion)

Wednesday: 5:15-6:30 at Kissel Park (3000 W Mead Ave, Yakima, WA 98902; meet by the big toy)

Friday: 5:15-6:30 at Franklin Park (Full-Season only athletes)

* Warmup starts for group 1 and full season members at 5:15, the other half is at 5:30. Check out the page on groups for full explanation.

* Friday practice this year replaces last year’s Saturday practice and is geared for kids training for the post-season.

If your child is five and under, they can run in group 3 but a parent/guardian must run with them and oversee them at all practices. These parents love doing this by the way!

Information on the different groups at practices

  • Regular Season: Sept. 12- Oct. 12th: 5:30pm – 6:30pm on Mondays & Wednesdays only; $40, t-shirt, all local meets, and popsicles!Extended Season: Sept. 12-November 20: 5:15pm – 6:30pm; Monday, Wednesday, & Fridays; $70, t-shirt, all meets (local, statewide, and post-season), and popscicles!
  • Post-Season: $40, Oct. 24th-November 20th, same time as other practices (remember daylight savings). Three practices a week, shirt, and all post-season meets.We say the season ends on November 20th. There will be a handful of athletes who decide to go to nationals in Alabama but this is the exception, not the expectation. The last meet for the post-season is November 20th for everyone.
  • Those running in the post-season must have a valid USATF card which are good from last track season or cross-country season for previous athletes. For new athletes, they run about $30.
  • If you are interested in being a coach, contact coach Erik. We need ten coaches for the ideal coach/athlete ratio.
  • Download registration form off
  • $10 discount for each additional child (i.e. first child is $40, 2nd is $30, 3rd is $30, etc. if you get it post-marked by September 5th, take another $5 off each child).
  • $5 discount per child if post-parked by September 5th plus your child gets their shirt sooner!

How do practices work and what group does my child fit in?

We have always had different groups of Harriers at practice.  This year, we have three distinct groups:

Group 3–Coach Aleah and Tracy’s group strive to learn the basics of running XC, build fitness, have fun, and play a few games. These kids wouldn’t mind running in a meet but only if there is a special prize like a ribbon or ice cream afterwards. Most kids range in age from 4-9. If your child is five or under, parent must practice with the child. (Only practices Monday & Wednesday)

Group 2–Coach Erik helps these harriers start to think about being serious about running but still never forgets about the game and popsicle at the end of practice. Age range for this group is 6-12.

Group 1–Former University of Oregon XC Duck, Coach Casey helps these harriers develop speed and endurance to run fast and compete well. This group is designed for runners interested in competing in USATF local and regional meets and maybe even the national meet. This group meets the full-season and practices Monday, Wednesday and Fridays.

*Kids can always change groups at anytime

2016 Cross-Country Information for Sun City

I just finished our cross-country brochure so I will start to release information about the upcoming season in the next few weeks. Pull your calendars out though and tell your friends, the first day of fall cross-country season for the Sun City Harriers is Monday September 12th from 5:15-6:30!

Logistically we made a few changes:

1. We moved practices from Tuesday, Thursday and Saturday to Monday and Wednesday. There will also be a Friday practice for those who want to run in the post-season. Wednesdays will be at Kissel Park and Friday’s will be at Franklin again.

2. We moved practice back to 5:15-6:30 nightly to make it easier for parents to run with their kids.

3. We added an additional 15 minutes of practice for older kids. Practice will still be the normal 60 minutes (5:30-6:30) but kids who are gearing up toward the Junior Olympic post-season or those over the age of eight should show up at 5:15pm for the longer warmup.

As soon as we get the brochure from VistaPrint, we’ll be mailing it out to everyone on our mailing list.

Coach Erik

As always, post your questions to the FB feed, message me directly or call 941-5191.



Post-Season Practice and JO Meet Schedule for November 14th

This was an old standby practice called X’s and O’s.  Kids jog the O’s and sprint the X’s.  We started off with a five minute interval with two minutes rest, then progresses down to four minutes, three minutes, two minutes, and then one minute.  As the kids got tired, the workout got shorter and they had a great time.  Typical workout: Warmup jog: 7 minutes; Stretching: 5 minutes; Drills: 5

2015 USATF Inland Northwest Association

Junior Olympic Inland Northwest Cross-Country Association Meet in Pasco On November 14th.

Junior Olympic Inland Northwest Cross-Country Association Meet in Pasco On November 14th.

Junior Olympic Inland Northwest Cross-Country Association Meet in Pasco On November 14th.

Junior Olympic Cross Country


(Associations to Regionals)

Saturday, November 14, 2015

Big Cross Course- Pasco, WA



Individuals: Current USATF membership is required to compete.

If you do not have a USATF card yet, please go to: and register for this (upper right corner of the website)

Proof of Birth (copy of birth certificate, passport,

certified baptismal record, driver’s license, or U.S. government identification) is required and must be submitted

prior to registration and participation.

Teams: Only registered USATF member clubs may enter a team. All athletes representing the club must be

affiliated with that club as part of their USATF membership. To enter a team, a club must complete the team

entry/declaration process during online registrations. Only athletes listed on the team declaration roster will be

eligible to represent the club at the Association, Regional or National championships.

TEAM SCORING: 8 athletes on the team entry/declaration form may be declared as scoring athletes. The top 5

finishers among the declared runners will score.

COMPETITION BIB NUMBERS: All competitors must wear their assigned bib numbers during competition, chest-high

on the front of their jerseys. Bib numbers will be distributed to athletes at Big Cross Course on November 14.

EVENT RESULTS: During competition, event results will be posted near the finishline. In addition, event results will

be posted on the coach O & association websites.

AWARDS: USATF Junior Olympic medals will be awarded to the top fifteen individuals in each age division and top 2


ADVANCEMENTS-From Association to Regionals: Top 15 individuals and top 2 teams in each age group will

advance to the National Championships. The Regional Championship meet will be held at Big Cross Course in Pasco

on Saturday, November 21, 2015


On-Time Registration: Must be completed by November 11, 2015



Individual Entries: $10.00 per athlete. (Sun City will pick up this charge if you have registered with our team)

Team Entries: No charge

PAYMENTS: The online entry system accepts all credit cards

CONTACT: Kate Samuelson, meet director:

Club Administrators and Unattached Athletes should register online at by November 11, 2015 at 7:00PM. Late entries will not be

allowed. Online registration opens October 26, 2015. Fees must be paid online by the close of registration.

Accuracy of data entered is the responsibility of each club and/or athlete.

Please validate data within Coach O for accuracy prior to submitting entry. An instructional video on the online

registration process may be accessed by visiting,

Valid 2015 USATF Membership and Proof of Birth is required for participation. Before registration, please

ensure that the membership chair has received (via email) a copy of the athlete’s Proof of Birth (copy of birth

certificate, passport, certified baptismal record, driver’s license or U.S. government identification). See Rule 300.1 (i)

for further explanation.

Membership Chair: Kim Kutsch

For questions or to send verification, contact at:

minutes; Workout 25 minutes.

Apple Ridge Invite Schedule and Post-Season Information

Last practice of the regular season was yesterday at Kissle Park.  We had a great game of Capture the Flag.  Girls beat the boys 4-3!  Meet is tomorrow at Apple Ridge and the post-season starts Tuesday at Franklin Park at 5pm with a 100% chance of hills.

Last practice of the regular season was yesterday at Kissle Park. We had a great game of Capture the Flag. Girls beat the boys 4-3! Meet is tomorrow at Apple Ridge and the post-season starts Tuesday at Franklin Park at 5pm with a 100% chance of hills.

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:

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:

  1. Great season, can’t wait until next year.
  2. Perhaps we will do the postseason.
  3. 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.

Go Harriers!

Three more practices in the regular season

Hey Harriers!

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, 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!

Coach Erik

Sunfair 2015

Great job at today’s Sunfair Invitational cross-country meet. Here are the preliminary results.  Official results should be posted to later on tonight. See you at practice Tuesday.  Last regular season meet is two weeks from today.

Girls Results Sunfair 2015

Girls Results Sunfair 2015 sheet one


Boys Results Sunfair 2015 3rd-6th Grade

Boys Results Sunfair 2015 3rd-6th Grade

Girls Results Sunfair 2015 7-8 Grade

Girls Results Sunfair 2015 7-8 Grade

Boys Results Sunfair 2015 3rd-6th Grade

Boys Results Sunfair 2015 3rd-6th Grade b

Girls Results Sunfair 2015 b

Girls Results Sunfair 2015 b