Wednesday, December 14, 2016

Strength Training

NTHS Athletes:

Coach Conner has put together a series of upper and lower-body workouts to help with strength training. Please study them carefully and be sure to check in with any coach if you have questions. Please note that it is recommended that you cycle through these doing no more than three a day, alternating days between upper and lower-body.

Enjoy! Here's the link!

Monday, December 5, 2016

Some 5Ks to consider this Winter and Spring

Adrianna & Abby!
Hi, everyone.

Here's a list of some fun, local 5Ks coming up to help keep you going as we move through the Winter and into Spring. Traveling to Grandma's house for the holidays? Then check out the complete list of all possible races in the region (and Alaska) with Pacific NW Run Calendar. If you're traveling somewhere else in the US, then get to know the Running in the USA website. This one looks like fun!
  • Sunday, December 18th: The Reindeer Run in downtown Olympia - a 5K along the waterfront on East Bay Drive
  • Sunday, January 1st: The Fort Steilacoom Resolution Run - this 5K is only $14.50 if you're under 19
  • Saturday, January 14th: The Elvis Dash 5K in Olympia - impersonating Elvis is optional, I think, and it's a little spendy. However, it does include post-race fried peanut butter and banana sandwiches and bacon-maple bars.
  • Saturday, February 11th: Valentine's Day 5K - start and finish in Priest Point Park!
  • Saturday, February 25th: Dupont Trail Marathon - they've added a 5K this year, and it should be a nice and fast trail run!
  • Sunday, March 12th: Donut Dash 5K in Olympia - motivation is its first name
  • Sunday, March 26th: Friendship Run 5K in Olympia - a fun course in West Olympia
  • Saturday, April 1st: Run Like a Fool 5K - this one's down at Capitol Lake in Olympia on a nice and fast course
Stay tuned for more, like the Firecracker 5K on July 4th and Run Like a Dog in August--we'll update as we get more info.

Saturday, November 19, 2016 Training Logs

NEW! Use to track and log your training!

You can now easily maintain all your data in one place--here are the steps you need to follow to get set up:
  1. Follow this link and complete all the steps to set up your own personal account in
  2. Remember to make your training log visible to the team and coaches (you'll see that option in the set up process)
  3. Don't forget to claim your profile--this will merge all your existing data.
  4. See Coach Coker in the NTHS Library if you need any help
Once you're set up, it's very easy and convenient to use!

Sunday, October 30, 2016

State Championship Week!

This week's schedule is now posted--all are welcome/encouraged to attend practice, run and support throughout the week!

Tommy will be racing at 2:00 PM Saturday in Pasco--Twitter updates will be provided.

Also--remember: Turn Back the Clock Fundraiser on Sunday AM, the 6th of November. Meet at Rainier Vista at 7:00 AM. Please confirm your ability to help by clicking here

Go Rams!!!

Saturday, October 29, 2016

Westside Classic Results

Westside Classic results are in: click here for the details!

Congrats to Tommy Johnson: 5th place overall and moving on to State next weekend in Pasco! Great season for all--already excited for the offseason and next year! Practice continues this week, Monday-Thursday. Banquet coming up on Thursday, November 10th at 6:00 PM--stay tuned for details.

Racing. Running. Rocking. Rams!

Monday, October 24, 2016

Westside Classic Info

  • Course map is available here
  • Updated meet information is available here
  • Westside Classic shirts will be available for sale
  • Please note spectator (including non-competing team members) admission fees (cash only):

Thursday, October 20, 2016

Official Results: SSC League Meet

Great job to all at the league meet! 26 total PRs for the team, and the Girls Team qualifies for districts along with Tommy and Charlie as individuals. Great job, Rams!

Here's the link to the official results ( is not accurate): 

Sunday, October 16, 2016

League Championship Week!

"Pre's Rock" in Eugene, OR
This week's schedule is updated here. Here are some highlights:
  • Team activity Tuesday evening in the NTHS Library
  • @ Fort Steilacoom Park on Wednesday--bus leaves at 12:30
  • Middle School meet at Chinook on Thursday
  • Team photo $ due to Ms. Faatoafe in Portable 6 by the end of the day Wednesday

Saturday, October 8, 2016

Bill Kehoe Results

Bill Kehoe results are up on, but please note that they are not accurate: three of our athletes are missing. NTHS XC is working with the organizers to correct the issue. Great job, Rams!

Thursday, October 6, 2016

Wednesday, October 5, 2016

Bill Kehoe Invitational Update

Please see the following notes provided by our host, Coach Weber of Northwest Christian:

Shirts for sale

We hope you and your team are as excited about the meet this Friday night as we are!

We wanted to let you know that we will be offering Bill Kehoe Cross Country Invitational Shirts for purchase for $14 each.

We have sizes Extra-Small to Large available. Please pass this information on to your teams so they can bring money for a shirt.

More logistical information

We have 38 teams and close to 600 runners signed up for the race this year! The largest race of the day is the boy’s combined (varsity and Junior Varsity) race with about 250 runners. There is a large starting area for the race. However, you should give your runners fair warning that the start of the race is going to be somewhat congested and to plan accordingly.

It is a judgement call as to whether or not you want your runners to wear spikes. Approximately 4600 meters of the 5k course is run over grass or dirt. However, there is a 200 meter downhill section on cement at about the 3200 meter mark. The grade of the downhill is fairly gradual; however, it is a very fast part of the course. Most of our kids are using spikes.

The High School 5k course matches the Saint Martin’s University Collegiate course. The middle school race is 1.3 miles not 1.25 miles as stated on the information section of

Saint Martin’s staff is asking that spikes be a quarter inch or smaller since part of the race is on a small section of their track.

Since we have new race courses this year, we had to make new course maps. We will place the new course maps in your race packets and give them to you when you arrive on Friday.


As always, we will provide dinner for the athletes after their race. Just have your athletes come to the food table behind the bleachers after their race to get their pizza. We are buying enough pizza for all coaches as well. Please stop by and pick up your pizza when you have a free moment.

We are looking forward to seeing you on Friday!
Larry Weber
NW Christian (Lacey)

Sunday, October 2, 2016

Sunday Update: October!

Wednesday, September 28, 2016

Timberline 5K Results

The Timberline 5K results are now posted! Great job by all--25 points and first place for the girls! Go Rams!

Sunday, September 25, 2016

Sunday Update

Lots of fun yesterday at the Portland XC! Please don't forget to share your photos via the link above. Here are some updates for the upcoming week:
  • Practice/meet plan for the week is now available here
  • Results for the 2016 Portland XC are now updated
  • Timberline 5K coming up Wednesday!
  • The first NTPS Middle School XC meet happens this Thursday at Komachin MS. First race is at 4:15--any and all support for our future Rams is welcome and encouraged!

Thursday, September 22, 2016

Portland XC Invite Information

UPDATE: The bus will leave the NTHS Pool area at 6:00 AM (not 5:00 AM). We will likely be back to NTHS between 7 and 8 PM

More info and notes:

  • Directions to Portland Meadows
  • Click here to see the course map
  • Race schedule and current division assignments (subject to change w/o notice)
  • We plan to stop at Burgerville on the way home (Hazel Dell or Woodland--TBA)
  • Nike athlete and US Olympian Emily Infeld (and others) will be signing autographs at the meet
  • T-shirts will be on sale on the course. We can take cash, checks and credit cards on Saturday. T-shirts are $20 for short sleeve and $30 for long sleeve.  The checks are made out to Aloha High School.  Arrive early on Saturday because with 4600 athletes, they will sell out.
  • Dogs are not allowed on the course
  • Entry to the meet is $5 for spectators 12 and older
  • Please do not go into Portland Meadows building
  • There will be food concessions at the meet
  • Many questions can be answered on the website:
  • There is an Instagram/Twitter account called @nikeportlandxc

9/22 Capital Meet Results

Results for today's meet are now posted and finalized on Good job sticking with the plan and staying strong--Go Rams!

Saturday, September 10, 2016

Capital Invite Results

Capital Invite 2016 results now available on! Another great day to be a Ram!

Here's a link to an easy-to-use splits calculator!

Wednesday, September 7, 2016

Tuesday, September 6, 2016

Gear checklist for meets

  • Uniform
  • Training shoes
  • Optional racing flats or spikes, if you use them. If you have spikes, remember the wrench. ¼” spikes are sufficient for most to all XC courses.
  • Socks
  • Sweatshirt
  • Sweatpants
  • Post-meet food (avoid junk food)
  • Water/sports drink
  • Towel (for sitting on and/or drying off)
  • Watch
  • Some extra money, if desired (invite shirts, food, etc.)
  • Sunscreen/hat/sunglasses if hot and/or sunny
  • Layers if it’s cool or raining
  • Optional blanket if it’s really cold
  • Extra clothing for when you get wet

Sunday, September 4, 2016

Practices and meets

For updated practice plans and meet info, please be sure to check the "Weekly Practice/Meet Plans" tab at the top of the page. I'll make sure bus times, etc. are posted there. Our site will also have much of the specific meet information, directions, etc.

Go Rams!

Friday, September 2, 2016

Time Trial Results

Click below for the results of today's Chehalis Western Trail Time Trial. Great work today!

Practice Saturday at 9:00 at Wonderwood Park (32nd and Stikes SE)

Monday, August 29, 2016

Thursday Field Trip Change and Update!

NTHS XC Athletes and Families:

Due to likely cold rain or even snow (!) at our intended destination on Mount Rainier, the
field trip planned for this Thursday has been changed. Instead of visiting Mount Rainier, we will be meeting at the NTHS Pool at 9:00 AM on Thursday and traveling to Millersylvania State Park. The plan is to return to NTHS between 2:00 PM and 2:30 PM. I've reserved a covered picnic area near the lake for us, so we'll spend the morning exploring the trails and then enjoy a picnic lunch in one of the cool historic shelters. After lunch we'll spend some time playing games, etc. then get back on the bus and head home. It should be a lot of fun even if the weather doesn't cooperate completely. Any parents interested in joining us are welcome--just send me an email at and let me know if you're interested. Any additional food is welcome, too! Here's the modified gear list:
  • Running gear
  • Rain jacket
  • An extra pair of socks
  • Extra layer of clothes (warm-ups, fleece, etc.)
  • Lunch!
  • Water and snacks
  • Sunscreen (wishful thinking)
  • A bag/backpack for all your stuff
Thank you for your patience and support!

Coach Coker and Coach Conner

Sunday, August 28, 2016

Busy Week!

NTHS XC Athletes and Families:

This will be a busy week! Please note some of the key scheduling highlights and changes:
  • See the practice plans for this week
  • Monday 8/29: Practice at 2:15; Fall Sports Kickoff at 6:00 PM (details here)
  • Tuesday 8/30: Practice at 2:15 (short); Spike Night at 4:00 PM (directions)
  • Wednesday 8/31: Practice at 9:00 AM due to 9th grade orientation
  • Thursday 9/1: Mount Rainier trip - stay tuned for weather-related changes
  • Friday 9/2: Team time trial at 9:00 AM (meet at NTHS)
  • Saturday 9/3: Practice! Meet at 9:00 at Wonderwood Park (32nd and Stikes SE)
  • Sunday 9/4: Run on your own

Friday, August 26, 2016

Important (up)dates!

NTHS XC Families:

Here are the important dates and times coming up for the next couple of weeks. Be sure to check the full calendar for all the updates!
  • Regular practices will run from 2:15-4:30, M-F for the duration of the season. We may have optional Saturday meet-ups for long runs as schedules allow.
  • Our 2nd Special ALL-DAY FIELD TRIP practices will take place on Thursday, September 1st:
  • Monday, August 29th at 6:00 PM is the first annual NTHS Booster Club "Fall Sports Kickoff" event/meeting in the NEW NTHS gym.
  • On the afternoon of August 30th, South Sound Running in Tumwater is hosting its annual Nike "Spike Night." Click here for the details.
  • On Wednesday, August 31st we will be holding early practice at 9:00 AM due to Freshman Orientation. Usual meeting place.
The season's off to a great start! If you have any questions, please don't hesitate to contact me at  -- Go Rams!

Coach Coker

Monday, August 22, 2016

Join NTHS XC Remind!

NTHS XC Athletes: follow these instructions to join our team text messaging service:

Thursday, August 18, 2016

Important dates!

NTHS XC Families:

Here are the important dates and times coming up for the next couple of weeks. Be sure to check the full calendar for all the updates!

  • August 22nd: FIRST PRACTICE - Make sure all eligibility materials are turned into Karly Enlow in the (temporary) office. We will meet in Room 303 (next to the Auto Shop) at 1:00 PM, followed by regular practice from 2:15-4:30. Bring your summer training log (if you have one), water and be ready to run. If you're wondering about what to wear, here's a great online guide.
  • Regular practices will run from 2:15-4:30, M-F for the duration of the season. We may have optional Saturday meet-ups for long runs as schedules allow.
  • Special ALL-DAY FIELD TRIP practices will take place on Thursday, August 25th and Thursday, September 1st:
    • August 25th we will be meeting at The Evergreen State College from 9:00 AM-4:00 PM (no transportation provided) for a day at the TESC Challenge Course.
    • September 1st we will be traveling to Mount Rainier National Park for a team hiking adventure from 7:00 AM to  6:00 PM (bus transportation from NTHS will be provided).
    • All the details and forms for these fun new traditions will be provided at our initial meeting on the 22nd
  • There will be a PARENT MEETING in the NTHS Library at 6:00 PM on Tuesday, August 23. Topics will include how to get involved in supporting the team, fundraising and general Q and A regarding the season. We will try to keep it to 30 minutes.
  • Monday, August 29th at 6:00 PM is the first annual NTHS Booster Club "Fall Sports Kickoff" event/meeting in the NEW NTHS gym. Stay tuned for details!
  • On the afternoon of August 30th, South Sound Running in Tumwater is hosting its annual Nike "Spike Night." Click here for the details.
Coach Conner and I are looking forward to a great season! If you have any questions, please don't hesitate to contact me at  -- Go Rams!

Coach Coker

Monday, August 15, 2016

South Sound Running Spike Night: 8/30

  • 4:00-7:00 PM
  • Group run starts at 4:00 PM
  • Post-run pizza and pop
  • CASH Prizes to the teams with the most spirit! $200 for first | $100 for second | $50 for third. Costumes, props and creativity are all encouraged!
  • Nike Tech T-Shirt $10
  • All XC spikes 15% off
  • Nike and South Sound Running Raffles
  • Nike Professional Athlete

Saturday, August 13, 2016

Parent Meeting

Recently added to the calendar: There will be an NTHS XC Parent Meeting at 6:00 PM on Tuesday, August 23rd in the NTHS Library. The meeting will adjourn by 7:00 PM. Stay tuned for details!

XC Eligibility Packets

Reminder: 2016 XC Eligibility Packets are due before the first practice (1:00 PM on August 22nd).

Any questions about the Fall Athletic Eligibility Packets below, please call the Athletic Office at 360-412-4806 or email at Summer Athletic Office hours are August 8th-25th from 8-11:30 AM (closed from 11:30-noon for lunch) and noon to 2:30 PM. 
All athletes must turn in their eligibility packet, pay $100 sports fee and $30 ASB fee before participating in fall sports to the ASB/Athletic Office. All fines must be cleared before an athletic packet will be accepted.
Cross Country Eligibility Packet/Practice Information: 

Thursday, July 21, 2016

Run Like a Dog 5K Info

On Saturday, August 20th, NTHS Cross Country Athletes and their family members will

have the opportunity to participate at a discounted group rate in the annual "Run Like a Dog" 5K run/walk sponsored by South Bay Veterinary Hospital. The race is in its 11th year, and proceeds benefit the Thurston County Humane Society. Run Like a Dog is also a little different than your typical 5K in that it includes two divisions: a "human only" division that leaves first, shortly followed by a run/walk division with humans and their dog(s). It's a lot of fun!

For NTHS XC athletes, this opportunity is entirely optional, but does offer several benefits:

  • It provides a low-key, fun and officially timed race for beginning runners
  • It will serve as a good, flat and fast time trial for returning runners
  • The race falls just before our first official practice on August 22nd, giving athletes an opportunity to enjoy the fruits of their summer preparation and to establish a good base for goal setting going into the season.

The race organizers have confirmed that NTHS athletes as well as their friends and family are eligible for the group rate of $20 per entry. However, in order to make the group rate work, the NTHS XC group will need to sign up and pay on the morning of the race between 7:30 and 8:30 AM, and we need to make sure we have at least 10 people committed. When you arrive, just go to the registration table and let them know you're registering for the NTHS Cross Country group. Also, I will be asking the captains to collect as many names as possible before the race so we can try to make sure there are enough T-shirts for everyone. The downside to day-of-race registration is that there is no guarantee that there will be enough T-shirts for everyone.

For more information about the race, the course map, etc., please visit the official race website here:

Enjoy the rest of the summer!

Monday, July 11, 2016

Reminder: South Sound XC Camp

Click here for 2016 Camp Information! 

You can print out a camp registration form and mail it in with your payment. Day of camp registration is also available. 

Camp Dates: July 25-29, 2016

Sunday, June 5, 2016

2016 South Sound XC Camp Info!

Click here for 2016 Camp Information! 

Any athlete who is pre-registered for camp before June 15 will receive free tickets to this year's Brooks PR Invite. Camp Registration is available at all South Sound Running Locations beginning January 22, 2016. 

You may also print out a camp registration form and mail it in with your payment. Day of camp registration is available. 

Camp Dates: July 25-29, 2016

2016 Schedule Updated!

Our 2016 schedule is updated on - check it out!