Post-season Schedule

Here is the updated 2017 track meet schedule for meets:

May 27th: Home Meet at Eisenhower High School
June 3rd-4th: Portland Track Festival (also Gap2Gap weekend)
June 10th: Extreme Speed Twilight Track Meet in Kent or Inland Northwest JO Meet in Pasco
June 17th: JO Finals in Spokane
July 8th: JO Regionals in Spokane
July 29th: JO Nationals in Kansas

2017 Track Season Information

2017 Summer Track Season

Welcome to the 2017 Track Season! Coach Casey and I really enjoyed our pre-season crowd but are even more excited about starting the official season.

Regular Season

Regular track season will be from April 24th- May 27th. This is what we are gearing up for EVERYONE. This season we will be able to offer both sprints, distances, throws, and long jump. Practices will be Monday, Wednesday and Friday from 6-7pm at Franklin Middle School.  Mondays will be the only day sprints, long jump and throws (shot put and turbo-javelin) will be offered since we are short coaches in these events. The first week we will have our sprint/throws/jump day will be Friday and then move to Mondays. Wednesday and Friday will be a distance only practice.  The cost for the regular season will be $50 with a $10 discount for each child in the family down to $20. We will have a home meet this year on May 20th or 27th at one of the local schools and this will finish up the regular season.  A Sun City t-shirt will be included in the registration fee.

The end-of-regular-season track meet will probably take place May 27th at Zephel Stadium at Eisenhower High School.  I say tentatively because we are still waiting to hear back from the Yakima School District.  If this date is not available it will be May 20th or 27th at West Valley High School.

Post-Season

Post-season for track will run from June-July 9th.  There are a number of track meets we will be attending this year which will be:

  1. Portland Track Festival June 3rd-4th (very limited number of people going to this meet since it is the same day as the Gap2Gap)
  2. Xtreem Speed Meet at Kent Meridian High School on June 10th
  3. Junior Olympic Association Finals in Tri Cities June 24th
  4. Junior Olympic Regionals in Spokane July 8th-10th (different events are on different dates depending on the athlete, most kids only compete one or two days)
  5. Junior Olympic Nations is in Lawrence Kansas this year July 27th-30th (the Mickelson family will be going to this as long as one of our kids qualifies for it since our kids are at the top of their age groups this year)

 

Cost—The cost for the post-season is $50 per athlete.  If you do not have a black Sun City tank-top racing singlet you MUST purchase one to run in the post-season as USATF rules requires we be in uniform.  These singlets run $30/each.  We are not sure how many coaches we will have for the post-season.  We will for sure have distance coaches and be able to coach sprints one day a week. After this, it will depend on turnout, volunteers, and participation.

We apologize we had to raise the price of track this year but the cost of buying implements and renting the track increased significantly. If you or anyone you knows needs a scholarship please talk to coach Aleah and she will give you an application for a waiver.

We will be placing our t-shirt and singlet order on May 8th so this is the due date to order singlets and register if you would like to receive a t-shirt.

Communication

For new families who have not been part of Sun City in the past, we are a very Facebook heavy group of coaches and parents.  The best place to post your questions is on Facebook so everyone can see your questions and our answers.  You can always IM (instant message) me (Erik) or even call or text my cell (941-5191).  Looking forward to a great 2017 track season.  We will start posting every week or so going forward getting ready for the season.

Coaches Erik, Casey, Aimee and Aleah

Coach Casey Campbell comes to us from running youth track and field from the Federal Way Track Club as a youth.  He also boasts the fastest college mile on the team and competed collegiately for the University of Oregon in both cross-country and track.

Coaches Aleah and Erik Mickelson both won state titles while running in high school in both track (for Erik) and cross-country for Aleah (maiden name Thome who ran for Eisenhower). They met on the cross-country team at the University of Washington in 1997.

Coach Aimee Lybbert was a high school state champion in Vancouver Washington before competing collegiately at Brigham Young University (BYU).

Here you see some Sun City Athletes warming up at a recent pre-season practice at Franklin Park

Preseason is here for 2017 Sun City Track and Field Team

Congratulations on making it to the weekend Sun City Harriers and their parents. The snow is quickly melting almost as fast as our Harriers. In a little more than two weeks our pre-season fitness program is starting at Franklin Park. Coach Casey has written a month’s worth of workouts, I’ve seen them and they are fantastic for any sprinters, distance runners, or throwers who need some core strength and explosiveness!

Here is the rundown on preseason:

1. Do I need to pre-register? Nope. Just show up for practice the first day but you may not leave your child UNTIL you sign a waiver and pay ($40 for the month of 5 weeks with a discount of $10 for each child if you have multiple kids in your family. If you have a family of four, the fourth child is only $10.)

2. What age group can do the pre-season? Ages 9-14 unless your child has previously run in a Junior Olympic race. This is because we are starting mid-stream and a child must either be more mature or had a full season of running with the Harriers.

3. Who is this geared toward? Athletes who want to eventually run in the Junior Olympic series in the post-season.

4. What is a typical day of the preseason going to look like? There will be lots of drills to help us with our muscle memory, basic aerobic fitness, core work to strengthen our backs and core, and some good stretching.

5. Will it be fun? Running is always fun especially when we come together as a team, throw in some popsicles afterwards, and some fun games like the “Shuttle Relays.”

6. What is the role of parents? They can either drop their child off to run errands (as long as their kids don’t run off in the wrong direction), they can walk around the park and exercise while we coach, or they can work out with the rest of the team (strongly encouraged to get in better shape themselves).

7. How long is the pre-season? Five weeks from February 27th to March 29th before we take a month off before the regular season.

8. What is between the pre-season and regular season? The coaches will be hosting Saturday runs in Cowiche Canyon and writing suggestive workouts, posting them on Facebook.

First practice is February 27th at 5pm at Franklin Park. We will meet at the pavilion next to the big toy. As always, call or text me at 941-5191, IM me on Facebook, or post questions to this thread if you have any.

Coach Erik

2017 Track Season Schedule

Sun City kids do drills at a practice in 2016. Drills and core work will be a key component of the pre-season in 2017.

I’ve figured out how to make all of this snow go away here in Yakima . . . start thinking about track! I was joking with a Sun City parent the other day at church that it started snowing the day after we left for cross-country nationals December 8th and the snow & ice hasn’t left yet.  Coaches Casey, Aleah and I always strive to improve year over year and as we go into our third year of track this is no different.  Here is the upcoming schedule for this track season:

Pre-Season

Pre-season will run & drill (pun intended) from February 27th – March 29th.  (Cost is $40 per child)

Pre-season is geared toward runners ages 9-14 or if your child has previously done Junior Olympics in either track or cross-country before.  We will be doing the preseason at Franklin Park Monday and Wednesday nights from 5-6pm for this month.

If your child has never done track before this is NOT the time to start track.  We use this pre-season to build on what we have previously done in other Sun City seasons.

This one-month season will be very heavy on drills, strength-work, and basic speed drills which will be geared toward all track athletes whether one plans on doing sprints, throws, or distances. The reason for the 9-14 year window is we want to keep everyone in one large group.  It is also because most older kids need a little more to get into shape compared to younger kids come track season.

April

April will be off but we will be having informal Saturday runs for anyone interested at the upper parking lot at Cowiche Canyon every Saturday morning at 9am. There will be no cost for this but there is a high probability of free popsicles after practice. Coaches Casey and I will also posting workouts this month for anyone wanting to get in some pre-track workouts.

Regular Season

Regular track season will be from April 24th- May 20th. This is what we are gearing up for EVERYONE. This season we will be able to offer both sprints, distances, throws, and long jump. Practices will be Monday, Wednesday and Friday from 6-7pm.  Wednesday will be the only day sprints and long jump will be offered since we are short coaches in these events. Monday and Friday will be distance only practice.  We are still waiting on formalizing where we are going to practice but more than likely it will be Franklin Track. The cost for the regular season will be $40 with a $10 discount for each child in the family down to $20. We will have a home meet this year on May 20th at one of the local schools and this will finish up the regular season.  A Sun City t-shirt will be included in the registration fee.

Post-Season

Post-season for track will run from May 22nd-July 9th.  There are a number of track meets we will be attending this year which will be:

  1. Portland Track Festival June 3rd-4th
  2. Seattle on June 11th
  3. Junior Olympic Association Finals in Tri Cities June 24th
  4. Junior Olympic Regionals in Spokane July 8th-10th (different events are on different dates depending on the athlete, most kids only compete one or two days)
  5. Junior Olympic Nations is in Lawrence Kansas this year July 27th-30th (the Mickelson family will be going to this as long as one of our kids qualifies for it since our kids are at the top of their age groups this year)

Cost—The cost for the post-season is $75 per athlete and includes a black Sun City racing singlet.  If you have one of these from previous seasons you may take off $10.  We are not sure how many coaches we will have for the post-season.  We will for sure have distance coaches and be able to coach sprints one day a week. After this, it will depend on turnout, volunteers, and participation.

Communication

For new families who have not been part of Sun City in the past, we are a very Facebook heavy group of coaches and parents.  The best place to post your questions is on Facebook so everyone can see your questions and our answers.  You can always IM (instant message) me (Erik) or even call or text my cell (941-5191).  Looking forward to a great 2017 track season.  We will start posting every week or so going forward getting ready for the season.

Coaches Erik, Casey, and Aleah

PS In the coming months we are excited to announce a volunteer throws coach who has multiple state titles and competed for a major division 1 school back in the day . . . stay tuned!

Can’t wait to see what it is going to be like in 2017!

Track Fit only a month away for Sun City

Greetings Sun City. The sun is coming out today and this is one great reason to be running on the eastside of the mountains “instead” of the rainy side.  We are a only four weeks away from the start of “Track-Fit” which will be starting March 1st at the YISA building at 2920 River Rd at 7pm.  It will be every Tuesday night until the official season start from 7 to about 7:45pm.

My three girls (ages 12, 10 and 8) are ready to run away all the excess energy that has been building up. In “Track-Fit” we will be focusing on three main areas: the core strength of our kids (back and abs), speed drills, and having fun (yes there will be games).

Cost is going to be $30/month (payable to SportFit), just bring a check or cash to the first day of workout. Since we will not be hitting the actual track until the beginning of May Sun City will be using Track Fit for initial base work. Kids who have a strong core run with better form and are significantly to get injured once they hit the track with nagging injuries such as shin splints.

Looking forward to seeing you in a month!

Coach Erik

941-5191

"Track-Fit" starts March 1st at 7pm at 2920 River Road in Yakima.

“Track-Fit” starts March 1st at 7pm at 2920 River Road in Yakima.

2016 Track Season for Sun City

Greeting Sun City Track Team!

Coach Aleah and I are still on cloud 9 from the successful cross-country season in 2015. With the three Harriers that went on to nationals just a little over a month ago to go with all of the new athletes who are just learning how much fun running is. We are thrilled with the direction our club is headed. Just as excited as we are about our past cross-country season, we are even more excited about track season. So here is what is around the corner!

1. Track training is going to start March 1st. Sun City is partnering with SportFit at the YISA (Yakima Indoor Soccer Association) facility on River Road. This training is going to be every Tuesday night at 7pm and will last about forty minutes. We will be doing drills, lots of core work (abs, back, box jumps) and some sprints. This will be for two months (once a week). These will be led by Gerd Strom who runs the youth soccer clubs in Yakima and has an abundance of training in young kids. We have also known each other for almost a decade (he competed for the University of Washington in soccer when Aleah and I both ran for the Huskies as well). There is a marginal cost of $30/month for the cost of the facility and training. If one wants you can choose to do one month and do not have to do two months. If you choose to do this, make your check out to SportFit and just bring it to the first day of training on March 1st.

2. Track season is going to start the first week of May this year. This will be a month later than last year. Last season dragged on a hair bit in our opinion. This will also make it start after or towards the end of most of the high school and middle school seasons.

3. We are moving the focus of our track club towards middle distances for this season. Our three main coaches (Erik, Aleah, and Chris Waddle) all specialize in distance (400 meters (1/4 mile) up to 3000 meters (a hair less than two miles). We will be doing a lot of focus on the 400 and 800 meters this year for most athletes unless they feel called to the longer distances. Unfortunately with the limited number of coaches and dependent facilities at this time there are not enough resources to focus on all of the track and field events. Last year we ran into problems with the Yakima School District not allowing us to use Eisenhower track, at West Valley they took away our high jump pits halfway through the year, and there were many other obstacles as well. Aleah and I talked long and hard about this but our philosophy is we would rather do middle distances really well, than be mediocre at a lot of other things so that is going to be our philosophy for this season. We will for sure not have any field events for this season. Kids can still choose to do sprints (100 & 200 meters) but at this time we do not have a coach for sprints. If there is a parent who feels “called” to coach sprints, she/he would have to join USATF, get a full background check, and then commit to working with Sun City through track regionals.

4. We will not be having a local track meet this year. Yakima youth track does put on three youth track meets in the summer so there is that option for kids. Our team will be traveling to Seattle for one meet in May and then running the Junior Olympic series (two meets in Spokane in June) and Regionals is in Seattle in early July to end the season.

5. Practice locations have not been formalized yet. The good news is we have figured out which locations are hard to work with (Eisenhower) and which ones are easier to work with. Sun City will be working with the local school districts to formalize our practice schedule locations. We are currently planning on the same schedule as last year though (track on Tuesday & Thursday at 6pm) and then Saturday mornings at Cowiche Canyon at 10am.

We want to be as inclusive as a track club as possible but we also want to allow kids to further their own talents as far as he/she can take them. In summary this is how we see the kids:

1. The “I always want more group”—This is who we were thinking of in regards to the March 1st cross-training sessions. Even though track doesn’t start until May, this will allow those athletes a chance to work out, start getting sharp, be social with their teammates, and start to freshen up. I will also be posting month supplemental training schedules for anyone who wants to work on some base work pre-season.

2. The “prime-time group”—This group shows up when it is time to show up and brings it. Usually our kids who do multiple sports throughout the seasons, does little running until the very first day of track, but when the season starts they are all in.

3. The “just getting my feet wet group”—These kids usually have little or no running experience and some of my favorite to work with because they grow so quickly. If your child has never run track before, have no fear we all started somewhere. We start slowly, believe in lots of encouragement, and have lots of success stories of previous kids.

Looking forward to 2016 and we will be blogging with more details in the weeks and months to come.

Coach Erik
Sun City Track

Feel free to call me at 941-5191 if you have any questions regarding the team.

Track Season Ends On An Up Note

Sun City finished its very first Track & Field season this weekend at Portland for Regionals.  It had been over twenty years since Aleah and I were at one of these track meets and we forgot how large they were and how amazing the competition was.  We talked to several families and the consensus was, “Our kids eyes were wide open how fast everyone was!”

A few things:

  1. Our region is one of the top regions in the country. We are in Region 13 which consists of ALL of Washington, Oregon, and Idaho (with over 50 teams in Western Washington, 50 in Oregon, and 27 in Inland Empire). I will give you an example. Ashlyn who cleaned up in our home meet ran a PR (personal record) of more than four seconds and yet finished ninth overall in the 12 & under age-group. To put things in perspective, her time would win most high school dual meets. What I’m saying is the athletes at this meet were very fast!
  2. In life to achieve big things, you need to expose yourself to big things. In the case of my three daughters and eventually son, we want to teach them what it looks like to compete well. What it looks like to grow season after season. What is most important is what our athletes look like as athletes and people toward the end of their careers, not the beginning of their careers.
  3. This is our first season. Many of the clubs we competed against in Portland have been around for DECADES. They have a system, a way of doing things that work. We are thrilled to send ten athletes to the regional meet and for each athlete to go, this is an immensely valuable experience he/she will use toward next season and further in their athletic career.

I want to give a huge shout-out to these assistant coaches I leaned on very heavily this season:

Marie Welch—Marie spent her own money to buy bungee cords for our high jump pits. She also took it upon herself to work with her husband to come out to the practices early with her husband each week to wheel out the implements. Thanks Marie!

Andy Hanks—Andy was a former high school coach back in the day that not only helped us out in the sprints but talked me into buying shot put implements.  Andy went above and beyond the call week in and out helping our kids improve. Thanks Andy!

Andy Sawyer—“I think I could coach hurdles” was what Andy told me at the beginning of the season. I asked him if he ever coached hurdles before and he said, “no” but I can learn. This is the true heart of a coach. Andy did have a secret, his father was coach to multiple state champion hurdlers when he was a high school coach back in the days so he picked his brain throughout the season and Andy did a marvelous job. Coach Sawyer also made some smaller hurdles of his own out of PVC pipe. Andy even showed up to practice after his daughters’ seasons were over to help the rest of the hurdlers out. Thanks Andy!

Chris Waddle—Coach Waddle coached our distances guys this season in-between everything else he has going on.  He was so devoted; he even was running hills with the team toward the team encouraging them to go the extra mile to get a few extra popsicles! For those that don’t know, I have been running with and against Chris since 1993 but I will let him tell you who is faster. Thanks Chris!

Aleah Mickelson—If it wasn’t for coach Aleah, none of the track meets would have happened.  She spent numerous hours sitting behind the computer inputting kids birthdates into the computer to get the kids registered for track meets. She also was the reason we never ran out of popsicles each and every practice. Thanks Aleah!

Last, a few other things to close out the last track blog of the season before turning it over to the cross-country blogs:

Aleah and I overdid it this season in terms of coaching.  In the middle of the season, I had a business opportunity present itself. All of the sudden, (quite literally we had a retail store in Ellensburg) we had a third store with team members to hire. So next year, I promise to not have major back surgery (which was XC season) or open a new store on the spur of the moment!

I am a “why” person. I like to know why things work. We are now two years into the life of cross-country and one year as a track club and are just learning the ins and outs of coaching.  Aleah and I both know running well, but it is another thing to administer, coach and lead a team. At the end of each season we sit down for hours and talk about what went well, what went so-so, and what needs to improve. The athlete as well as the coach who does the same thing over and over again is foolish. Just like we ask for our young athletes to give us their best, we will also commit to you that we will continue to learn as coaches to improve our craft to help inspire, lead and become better athletes. We are all in this together.

So the next blog you see this month will be for cross-country. The first practice will be Tuesday September 15th at Franklin Park.  The results for the Regional Junior Olympic Meet has not been posted yet but will be eventually at: https://coachoregistration.com/dbi-bin/meetinfopage.pl. You will also see the Mickelson family running at two of the next three summer cross-country meets at Franklin Park July 22nd, August 5th, and August 19th (cost $5/race) so come join us at 7pm.

Thanks for a great season!

Coach Erik

Celebrating the conclusion of track season in Portland

Celebrating the conclusion of track season in Portland

This Week’s Workouts

The season is quickly coming to an end.

We are also going to have one last practice of the season tomorrow at 6pm on Franklin Track for those going to Regionals.  I know it will be hot but it will be a very mild workout focusing on some speed and starts with lots of breaks.  If you are worried about the heat (the workout is at the bottom of the blog and you can do it at another time this week preferably in the morning).

We will cancel Wednesday’s practice due to the continued heat-wave but I have some alternate workouts and activities. At the bottom of this blog I will post some workouts if you would like to do this on your own (in the morning) which is what the kids and I have been doing and will continue to do at Franklin Track every/other day until Junior Olympic Regionals this next weekend.

This next week since we will not have practice, there is the summer XC series at Franklin Park (start time 7pm for distance runners).  There were eight Sun City runners last week (not that I was counting) and even several parents!

Of the 16 people who qualified for Portland, we are going to need to know by tonight who is running so please email Aleah or instant-message me on FaceBook (most of you have already done this).

Last, cross-country planning is under way so start telling your friends.  First practice will be September 15th which will be a Tuesday at Franklin Park.

Here is next week’s workout with typical warm-ups:

  1. Warm-up jog of 1-4 laps depending on your child’s fitness
  2. Stretch (hit all the major categories: hamstrings, quads, and calves especially)
  3. Drills
    1. Lunges
    2. A-skips (high-knees with a minor skip)
    3. Fast arms-straight legs (make sure you stand on your ball of your feet when you do this)
    4. B-skips (high-knees but you whip it down like a horse plowing the ground)
    5. Butt-kicks
    6. Finish with 2-4 build-up strides
  4. Sprint Workout for the last week before regionals
    1. After warm-up and drills: 5 minutes of hills, 4-8 X practice starts, 4X100 meters all out, 1X200 meters all-out.
  5. Distance Workout #1
    1. After warm-up and drills: Reverse ladder (600-400-300-200-100). Effort should be all-out. Recovery should be 3 minutes of rest in-between each interval.

These two workouts are designed to get the athlete to “peak” and be fresh for their race this weekend.  We’ve already done all of the hard work this year so now it is just a little-fine-tuning.