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

Championships

(Associations to Regionals)

Saturday, November 14, 2015

Big Cross Course- Pasco, WA

 

ELIGIBILITY REQUIREMENTS:

Individuals: Current USATF membership is required to compete.

If you do not have a USATF card yet, please go to: http://www.usatf.org/Home.aspx 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

teams.

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

ENTRY FEES & DEADLINES:

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

ONLY ONLINE ENTRIES WILL BE ACCEPTED. Please visit https://usatfregistration.com/track/entry/wa_usaxcyouth35 to

enter

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: trirxcoach@yahoo.com

Club Administrators and Unattached Athletes should register online at

https://usatfregistration.com/track/entry/wa_usaxcyouth35 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,

http://coachoregistration.com/meet/entry/assets/videos/usatf/index.html.

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: kkutsch2@comcast.net

minutes; Workout 25 minutes.

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

Do I register my child for the regular or full season?

Today, we had a great question on our Facebook page.  It was, “I have a question about registration fees. The full season fees include all the extra meets. What if we only want to go to the meets during the regular season (ending with Apple Ridge) but would like to continue at the practices after that just for exercise and fun?

Post-season is only going to be geared toward those who are going to be racing in the Junior Olympics which is why we split the season up in two. Previously even if your child did not want to compete anymore we let him/her continue practicing after the regular season was over even if they were not going to race. Unfortunately, we have a limited amount of cross-country coaches. Come the post-season, we will be focusing on race strategy, more intense training, and the dynamics of cross-country.  Aleah and I also experienced a fair amount of burnout the last two seasons. So in order to stay refreshed as coaches, as well as having a competitive post-season team, the post-season team will be reserved for athletes who want to run in the Junior Olympics.  We will also be inviting other teams and middle schoolers to join us for the post-season so we can compete against the larger regions in Spokane and Seattle.

If your child is not going to compete in JO’s, I would just register for the regular season and both races and practices will be over at the Apple Ridge Race. T-Shirts are included in this fee (this was a typo on my part). If your child changes his/her mind and later in the season and wants to do the Junior Olympics, you can then register for the post-season at anytime during the season (the price is just a little bit higher than if you do it at the beginning of the season). Also, of the three groups that practice during the season, group 1 (the just out to have fun group) will stop practicing post Apple Ridge so if someone was in the group and want to continue racing he/she would have to both register for both the post-season and move up to Group 2.

This week and the next few weeks I want to introduce to you some of our coaches who will be coaching this year’s Sun City Harriers.  Aleah is going to be mad at me for posting this but I’m proud of her. Her junior year in high school she won two state titles in both track and cross-country.  She later went on to get a scholarship at the University of Porland before transferring to the University of Washington (where we met on the cross-country team). She also competed for the Junior Olympic Club called the West Valley Ramblers while in grade school which Coach Waddle ran for too (now no longer around).  Aleah will be coaching our 2nd group of harriers this fall.  Our second group is for people who are thinking about being serious but still love the game and popsicle at the end of practices.

Also, we currently need two coaches to coach our Group 1 (Just out to have fun, learn a little bit about running, and play a few games at the end of practice. Kids who wouldn’t mind running in a meet but only if there is a special prize like a ribbon or ice cream afterwards).  Aleah needs an assistant to help her out in Group 2. Last, if you are not willing to coach but want to be active, cross-country is a family sport. We always want parents, grandparents, guardians to come jog, run, and walk with the kids.  Stay tuned for next week and we might have a picture or two of Coach Waddle or Mickelson from “way back” when they used to run against each other several decades ago.   Coach Erik and Chris will be team coaching Group 3 this season.

If you are interested in helping out coaching, please contact me directly on Facebook (Erik) or call me at 941-5191.

Go Harriers!

Coach Erik

Flashback to 1995 and Aleah after she won the state 3200 meter run for Eisenhower.

Flashback to 1995: Aleah Thome (now Mickelson) after she won the state 3200 meter run for Eisenhower.

T-Minus 30-Hours Until the First Track Practice in Sun City History

It’s time!

The first track practice in Sun City Track and Field history starts tomorrow at Franklin Middle School at 6pm on the track.

If you haven’t signed up yet, please fill out the 2015 Sun City Track and Field Club–Info Packet and bring it to practice with the Waiver-and-release-form-2015.  We are not allowed to have anyone practice unless they have a signed waiver from his/her parents/guardian per USATF rules.  If by some chance you forget the packet, we will have a few more on hand.

For those of you who are high compliance individuals and don’t like change I wanted to blog about what we will be doing on the first day of practice. If you are not a high compliance individual, just show up at least by 6pm and watch what everyone else is doing, if you show up late, just jump on in practice.  If not, read on:

  1. Sun City athletes always start on time. You will hear a whistle promptly at 6pm and the whole team will start by jogging around the track once.
  2. After our warm-up lap we will be doing drills. Drills are imperative in any athlete’s development. This is how we teach muscle-memory on how to run with proper form which lessens the chance for future injury and makes one significantly faster and more efficient. Here is a YouTube clip of a few of the drills we will be doing.
  3. After drills we will split into two groups: sprinters and distance runners.
    1. Coach Erik (me) will take the sprinters. Sprinters are those kids who will focus on any event 400 meters and under. One lap is 400 meters for those who are novices. If you have no idea what group to join, start with the sprinters.
    2. Coach Waddle will take the distance runners. Distance in track is NOT cross-country. Our distance workout tomorrow will consist of 8X400 meter repeats or until we hit 6:55pm with a 2 minute rest in-between each interval. Distances races are 800 meters, 1500 meters and 3000 meters.
  4. At 6:55pm we finish with some quick striders to finish up, then it is team cheer time and a special frozen prize.
Track practice will be at Franklin Middle School track next to Franklin Park at the base of the terraces.

Track practice will be at Franklin Middle School track next to Franklin Park at the base of the terraces.

We will start both the hurdle groups and hopefully high jump on Wednesday’s practice at West Valley High School. Also, know that a child can change groups at any practice. What they do the first day does not mean they will be in that group the rest of the year. My 11-year-old daughter Kara is planning on doing sprints on Mondays, hurdles on Wednesdays, and running distance on Saturday morning (the optional distance workout which will be at Cowiche Canyon but more on that Wednesday).

Last, if you have an athlete who is still sitting on the fence wondering if track and field is right for them, have them show up for one practice (must have the parent at least sign the waiver) and they can decide by Wednesday before turning in their money and full-registration.

Looking forward to seeing everyone tomorrow.  My wife Aleah will be walking around with the registration papers getting to know the parents.

Go Sun City!

Coaches Erik and Aleah

Call or text me at 941-5191 if you have any questions

It’s Race Day Tomorrow!

Kara Goucher, leading US women's marathoner sets her gear out before she runs every race.

Kara Goucher, leading US women’s marathoner sets her gear out before she runs every race.

Tomorrow is race day. Race day in the Mickelson household was an amazing time for me growing up. I started running track at age eight and cross-country at the age of ten so it is in my blood. I also had amazing parents who understood being an athlete. My dad ran track and field for the University of Washington and knew what it took to get an athlete ready in the morning so he engraved this into me with my mom always making me a good breakfast in the mornings.

The first thing on race day is to ALWAYS know your schedule. It is also imperative to know it the night before. So for tomorrow this means we all know pictures are at 8am tomorrow morning. Former Yakima Herald photographer Andy is doing our pictures and giving them to us AT-COST! This means he is volunteering his time and will post the pictures for free-download. Also, warm-up will be at 8:30 for Kindergarden-2nd grade and a half-hour later for 3rd-6th grade and 9:30am for 7th and 8th grade.

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

Third, 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 tomorrow. 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 (833-5951).

Harriers, harriers, harriers!

See you tomorrow,

Coach Erik

What is that pain in my side?

Running with a side-ache is never fun.

Running with a side-ache is never fun.

Tonight I had my first three kids tell me there was something wrong with their sides tonight at practice. For those of you who have never had one I’d like to tell you of an experience your child is going to come down with sometime this cross-country season.  When we run there is a muscle underneath our lungs called the diaphram.  It is this muscle that forces our lungs to breath.

For young runners who have never experienced a side-ache it is equivalent to  someone lightly sticking a toothpick in your muscle under your lung.  It is painful and one might think he/she may die if you were to talk to someone in the middle of having one of these occurrences mid-race or workout.

From a pure scientific standpoint there are a few things you can do to help prevent side-aches:

1. Keep running but slow your pace down. Over time, your diaphragm will get in better and better shape and it will stop happening over time.

2. Breath deeply. By breathing deeper it brings more oxygen to your muscles and will allow the side-ache to disappear quicker. My coach told me to walk with my hands over my head. Whether or not this actually helps, I think it does so you will hear me tell our runners this when they have this occurrence after a workout or race.

3. Run a smarter race or workout. The best way for one to give him/herself a side-ache is to run a workout with a very uneven pace, sprinting from the gun immediately putting one’s body into oxygen depth. It is best to pick up one’s pace as you carry on a race or workout.

So if your child comes down with the dreaded “side-ache” this coming fall. Don’t worry, it is totally normal.  Tell them to breath deeply and continue to try. They will get through it!

Keep on running,

Coach Erik