Monday, November 12, 2018

Thank you!

Thank you again to all athletes, families and other NTHS XC supporters for a great 2018 season--I know all the coaches and I are already looking forward to 2019! Here are some links I promised to share, and stay tuned here for information regarding off-season activities and opportunities. Go Rams XC!

Sunday, October 28, 2018

2018 WA State XC Championships

Congrats to Sophia, Isabel, Ian and Samir!
The 2018 Washington State Cross Country Championships have arrived! Here are all the details, and stay tuned for updates:
Go Rams XC!

Monday, October 22, 2018

Westside Classic & More!

Westside Classic Map - Click to enlarge
The Westside Classic District 3/4 Championships are coming up this Saturday, October 27th at Chambers Creek Properties! Here are the details, plus some additional reminders:
  • Click here for all the details regarding the meet. All athletes should review this and let Coach Coker know if you have any questions
  • Please note there is an admission fee for spectators. See the meet details for more info.
  • Bus leaves NTHS Pool at 8:00 AM Saturday
  • Girls Varsity Race at 10:30 AM
  • Boys Varsity Race at 11:40 AM
  • Awards at 12:35 AM
Additional team info:
  • The team banquet is coming up November 8th at the Chinook cafeteria. It will start at 6:00 PM and will be a potluck again. Stay tuned for more details.
  • 2018-2019 Captain's Applications are now available online. Completed applications are due on November 5th.
  • Clean uniforms can be turned into Coach Coker in the NTHS Library.

Thursday, October 18, 2018

2nd Annual NTHS/THS Game Ball Run

The NTHS and Timberline XC teams are set for their 2nd Annual NTHS v. Timberline Game Ball Run! Here is the schedule and the details for NTHS:

  • All NTHS XC athletes are welcome
  • Meet at the Chinook parking lot at 5:00 PM* in uniform (singlets, shorts, jackets). XC sweatshirts OK.
  • Carpool to Timberline (volunteer drivers needed!)
  • Depart THS at about 5:45 for 4.3 mile easy, easy run to South Sound Stadium. Route will follow Mullen Road and College Street. All traffic rules will be obeyed.
  • Arrive at east (Chinook) gate at stadium about 6:45. When prompted, teams around track to deliver game ball at midfield in front of home stands (see picture).
  • Pizza will be available for all runners after the run (likely in Mat Room)
  • Eat pizza, go enjoy game!
  • NOTE: Injured runners are welcome to join us! If you can't make the full run, meet us in the Chinook parking lot at 6:45. Pizza for all!
Please see Coach Coker during the day Friday if you have any questions. Here's a link to an article about last year's run.

*Varsity/continuing runners can opt for an 8.6 mile round trip run. Please communicate with Coach Coker and/or your captains as you may be departing for Timberline before 5:00 PM.

Wednesday, October 17, 2018

SSC League Championships

Course Map - Click on image to enlarge
It's here already! SSC XC League Championships, this Thursday 10/18 at Fort Steilacoom. Here are
the details:

Schedule:
  • Early dismissal at 10:30 AM
  • Bus leaves at 10:45 AM
  • Varsity Boys Warm-up: 12:00
  • Varsity Boys Race: 1:00 PM
  • Varsity Girls Warm-up: 1:10 PM
  • Varsity Girls Race: 2:10 PM
  • JV Warm-up: 2:20 PM
  • JV Boys Race: 3:20 PM
  • JV Girls Race: 3:25 PM
  • SSC Awards: 4:05 PM
  • Pack and depart: 4:30 PM
Additional Information
  • NTHS is assigned starting box: #8
  • Uniforms must match (shorts!)
  • Do not manipulate your watch at the finish - run through finish!
  • View the detailed meet syllabus here
Go Rams!

Tuesday, October 16, 2018

Sedulous, Tenacious and Resolute (STAR) Harriers
SSC @ Capital 10/10 | Frosh/Soph Invite @ Wright Park 10/12

Congratulations to the winners for the SSC meet at Capital and the 31st Annual Frosh/Soph Invite at Wright Park: 

Kylee Bair and Samir Amin!
Click here to see all the results - Go Rams!

Thursday, October 11, 2018

2018 Frosh/Soph Invite at Wright Park

This Friday is the annual Frosh/Soph Invite at Wright Park in Tacoma! Here are the details:
  • 1:30: EARLY DISMISSAL
  • 1:45: Bus leaves
  • 3:55: Girls race instructions
  • 4:00: Girls Race
  • 4:25: Boys race instructions
  • 4:30: Boys Race
  • 5:30: Awards
Click here for more meet details, including historical records.

Please note that it will be Friday evening when we leave, so traffic might (will) impact our arrival time at NTHS.

Go Rams!

Tuesday, October 9, 2018

STAR Ram Harriers: Bill Kehoe South Sound Invite

Sedulous, Tenacious and Resolute (STAR) Harriers
Bill Kehoe South Sound Invite @ St. Martin's, 10/6/2018

Congratulations to the winners for the Bill Kehoe South Sound Invite: 

David Schutt and Grace McLaughlin!
Click here to see all the results - Go Rams!

Thursday, October 4, 2018

Bill Kehoe South Sound Invite: 10/6/2018

Hi, everyone!
Get ready for a great meet! We will be hosting 40 high schools and middle school at what will be the largest XC meet in Thurston County!
Here are the updates:
Current Schedule:
  • 7:30 AM: Registration opens for community race
  • 8:30 AM: Community Open 5K ($15.00 onsite registration / $25 includes limited edition tech shirt!)
  • 9:15 AM: Open Middle School 1.5 Mile (Free registration)
  • 9:45 AM: Middle School Awards
  • 10:00 AM: Girls Open JV 5k
  • 10:45 AM: Boys Open JV 5K
  • 11:30 AM: Boys JV Team 5K
  • 12:00 Noon: Girls Varsity 5K
  • 12:30 PM: Boy Varsity 5K
  • 1:00 PM: Awards
Go Rams!

Tuesday, October 2, 2018

STAR Ram Harriers: Curtis Invite

Sedulous, Tenacious and Resolute (STAR) Harriers
Curtis Invite at Chambers Bay, 9/29/2018

Congratulations to the winners for the 2018 Curtis Invite: 
Lane Childers and Payton Huss!
Click here to see all the results - Go Rams!

Friday, September 28, 2018

Curtis Invite Update - 9/29

Click to enlarge map
Here are the updates for our trip to the 2018 Curtis Invite:
  • Bus leaves at 7:15
  • Here's the link to the meet website
  • Athletic.net info
  • Be sure to bring a snack and water. There will be t-shirts available for sale as well as food trucks
  • Go Rams!

STAR Ram Harriers: 2018 Ramrock 5K Classic

Sedulous, Tenacious and Resolute (STAR) Harriers
Ramrock 5K Classic at St. Martin's, 9/25/2018

Congratulations to the winners for our home league meet: 
Madison Bair and Sajid Amin!
Click here to see all the results - Go Rams!

Sunday, September 23, 2018

2nd Annual Ramrock 5K Classic - Tuesday, 9/25

Great ready for the 2018 Ramrock 5K Classic at St. Martin's! This year we'll be hosting Timberline, River Ridge, Yelm, Capital and Central Kitsap. For the first time we'll also be hosting the year's first NTPS middle school race immediately following the high school races between Chinook, Komachin, Nisqually and Salish! Here are the details:
  • NO BUS - walk/drive/get a ride
  • Team pictures at 2:45 at tent (uniforms and jackets)
  • High School Girls race at 3:45
  • High School Boys race at 4:15
  • Middle School Boys race at 4:45
  • Middle School Girls race at 5:15
  • High School 5K Course Map
  • Middle School 1.5 Mile Course Map
  • All NTPS High School teams expected to stay and support Middle School races
  • Assist with clean-up

Friday, September 21, 2018

STAR Ram Harriers: Gig Harbor KeyPen Meet

Sedulous, Tenacious and Resolute (STAR) Harriers
Gig Harbor Meet at KeyPen Park, 9/19/2018

Congratulations to the winners for away meet at Gig Harbor: 
John Sehmel and Sophia Spence!
Click here to see all the results - Go Rams!

Tuesday, September 18, 2018

Meet Info: Wednesday 9/19 @ Gig Harbor

NTHS XC will be traveling to KeyPen Gateway Park outside of Purdy  for a 4K race on Wednesday the 19th. Here are the meet details:
  • We are on EARLY RELEASE schedule
  • Bus will leave at 1:30 PM.
  • Meet info and teams available here
  • Parents: Here are the directions.
  • Course notes from Coach Eager: "This is going to be the first race on a brand new course...This is a spikes course that is probably 95% grass and mostly open and very watchable. There is some gravel road and a few short wood bridge crossings. There are no significant hills but the terrain rolls. The course is a 2k loop, so runners will pass by the start/finish on the first loop before moving into the finish chute after their second loop."
  • Due to typical traffic patterns, it is likely that we drive to the meeting via I-5 and the Narrows Bridge, but return via Highway 3 and Shelton.
Go Rams!

STAR Ram Harriers: Fort Steilacoom Invite

Sedulous, Tenacious and Resolute (STAR) Harriers
Fort Steilacoom Invite, 9/15/2018

Congratulations to the winners for the Fort Steilacoom Invite: 

Andy Black and Isabel Crowley!
Click here to see all the results - Go Rams!

Sunday, September 16, 2018

STAR Ram Harriers: Shelton Home Meet

Sedulous, Tenacious and Resolute (STAR) Harriers
Shelton Meet @ Lake Isabella, 9/12/2018

Congratulations to the winners for the Shelton home meet at Lake Isabella: 

Mina Lukomski and Seth Cheney!
Click here to see all the results - Go Rams!

Tuesday, September 11, 2018

STAR Ram Harriers: Capital Invite

Sedulous, Tenacious and Resolute (STAR) Harriers
2018 Capital Invite @Capital High School, 9/8/2018

STAR Ram Harrier awards are back for 2018! Congratulations to the winners for the 25th Annual Capital Invite: 

Levi Cantrell and Adrianna Oliver!
That's past winner and big fan Grace McLaughlin in the middle!

Click here to see all the results - Great job, Rams!

Sunday, September 9, 2018

Lake Isabella - Wednesday, September 12th

NTHS XC will be traveling to lovely Lake Isabella Park outside Shelton for a 2-mile race on Wednesday the 12th. Here are the meet details:
  • EARLY DISMISSAL at 1:30 PM. Bus leaves at 1:45. Athletes please communicate proactively with your 6th period teacher.
  • Meet info and teams available here
  • Parents: Here are the directions. Please note that parking is limited. Coach Johnson asks that spectators please park on the shoulder of Delight Park Road on the North side only.
  • There is an open community race following the school races for anyone who wants to participate. It's a fun place to run.
  • We should be back in plenty of time for open house.
Go Rams!

Friday, September 7, 2018

Capital Invite: Saturday, September 8th

Rams:

The bus for the 2018 Capital Invite will leave NTHS (poolside parking lot) at 8:00 AM. The meet and awards ceremony will wrap-up about 2:00 PM, then we'll return to NTHS. Here's your packing list:


  • Uniform (jacket, singlet, shorts)
  • Training shoes
  • Racing spikes or racing flats if you have them. This is a spike-friendly course.
  • Extra socks
  • Sweatshirt (purple!)
  • Sweatpants (purple, if possible)
  • Light shirt to wear over singlet (purple!)
  • Healthy, pre/post-race snack (avoid junk food).
  • Pack a lunch for post race
  • Water bottle (we'll have Gatorade there, too)
  • Towel (for sitting on and/or drying off)
  • Watch
  • Sun protection

Click on image to enlarge schedule, or visit Athletic.net



Thursday, September 6, 2018

STAR Ram Harriers: Timberline 2-Mile Jamboree

Sedulous, Tenacious and Resolute (STAR) Harriers
2018 Timberline 2-Mile @Wonderwood Park, 9/5/2018

STAR Ram Harrier awards are back for 2018! Congratulations to the winners for the Timberline 2-Mile Jamboree: 

Teya Martinez and Connor Goody!

Click here to see all the results - Great job, Rams!

Sunday, September 2, 2018

TIMBERLINE 2-MILE JAMBOREE

Updated course map
The 2018 XC season kicks off this Wednesday, September 5th, with the Timberline 2-mile Jamboree at Wonderwood Park! The girls race at 3:30, and the boys follow at about 4:00. Click here for all the meet details.

An updated course map is available here.

First day of school, first day of racing. Go Rams!

Meet checklist for jamboree:


  • Uniform (jacket, singlet, shorts)
  • Training shoes
  • Optional spikes or racing flats. Use plugs for this meet or racing flats.
  • Extra socks
  • Sweatshirt (purple!)
  • Sweatpants (purple, if possible)
  • Light shirt to wear over singlet (purple!)
  • Healthy, post-meet snack (avoid junk food)
  • Water bottle (we'll have Gatorade there)
  • Towel (for sitting on and/or drying off)
  • Watch
  • Sun protection

Monday, August 27, 2018

Spike Night 2018

Join your teammates for Spike Night 2018 at South Sound Running4-6 PM on Tuesday, August 28th:
  • Team spirit contest (up to $200 for the winners!)
  • Nike pro athlete Chris Derrick
  • Team group runs
  • Pizza and pop for all
  • Discount gear and 15% off racing spikes
  • More raffles for free gear!


Saturday, August 25, 2018

Smoke report for Saturday, August 25th

Today's practice is still on for 9AM to (no later than) 11 AM. With the lingering, but apparently (maybe) dissipating smoke in the air, here are the factors we need to consider:
  • This practice is optional, but for those of you who need to get in additional practices, you won't want to miss it. 
  • We will evaluate the air quality when we arrive at 9AM. If the AQI remains above 100 for Lacey, we will stay inside and use the variety of cardio machines we have in the gym. If the index is below 100 we will stay outside, but will engage in easy running only (we will go to St. Martin's and visit our home course).
  • Assuming the air quality improves and remains below 100, all should work in an easy run on your own either today or tomorrow (think of your 30, 40, 50, 60 or 70 minute groups from our trip to Millersylvania). The other day should be a day of complete rest.
  • We can only count your run this weekend as an official practice if you attend today, Saturday morning, with your coaches.
Cross Country: it's way more than just running! Be smart, safe and conservative with the sketchy air conditions. Go Rams!

Sunday, August 19, 2018

Update! First Week FAQs and information

Here's what you need to know and have to be ready for our first practice on August 20th:

What if the air quality is poor due to wildfire smoke?
  • Your coaches and district officials will be monitoring air quality very closely. Poor conditions Monday-Wednesday might mean changes in practice location and/time. Regardless of conditions, our first practice/meeting time and location will not change: 8:00 AM Monday in the visitors' stands at South Sound Stadium (see parking/drop-off information below). Beyond that, our activities and location(s) will depend on atmospheric conditions. For updates, please monitor text messages via our team Remind group. To join, just text @nthsxc to 81010.
Where do we meet for the first practice?
  • Location: Meet in the visitors' stands at South Sound Stadium at 8:00 AM. Plan on practice lasting until 11:00 AM on the first day. PLEASE BE SURE TO PARK/PICK-UP/DROP-OFF IN THE CHINOOK PARKING LOT.
When and where should I turn in all my paperwork and fees?
  • Make sure you are cleared with the ASB/Athletics Office no later than Friday the 18th to be ready for morning practice on the 20th. You will not be able to train with the team until all documents and fees are turned in and verified by Ms. Enlow.
What if I can't get my paperwork in by Friday the 18th?
  • Plan on attending the first practice (see above). It will be an important first meeting. You will not be able to run with the team until you are cleared by Ms. Enlow, but you can, and should, attend practice.
What do I need to bring to the first practice?
  • Come prepared to run. Requirements:
    • Appropriate running clothing and running shoes. If you have questions about this, please email Coach Coker at scoker@nthurston.k12.wa.us
    • A water bottle (with name on it)
    • A wristwatch (phone doesn't count). Does not have to be fancy or GPS--any cheap watch that (1) tells the time and (2) has a stopwatch feature. There are many cheap options out there (see Target, Walmart, or Amazon)
  • If you've been training over the summer, please bring your running log
My assigned class prep/picture day or time conflicts with practice. What should I do?
  • Don't worry about it. You can get your picture taken, get your schedule, etc. AT ANY TIME during the week. The only situation in which the published schedule really matters is if you need to meet with your counselor. If this is the case for you, please let Coach Coker know on the first day of practice (8:00 AM on Monday the 20th) or sooner.
How do I make sure I've got the updated schedule for the first two weeks of practice?
  • See our detailed plan for the first two weeks of practice and note the specific times. All practices, except Saturday practices, are required.
Go Rams!

Saturday, August 4, 2018

August Checklist!

August 20th is approaching rapidly! Here's the information athletes and parents need as we approach the season:
  • Be sure all eligibility forms and fees are completed and submitted to the ASB/Athletics Office before the first practice. Athletes will not be allowed to practice until they are cleared by Ms. Enlow. Her office will open August 8th. Click here for all the details.
  • (PDF) Cross Country packet PRINT AND TURN IN TO ASB/ ATHLETICS OFFICE (physicals good for two years)
  • (PDF) Cross Country information READ ONLY
  • Parents and athletes: join the team Remind group. Click here for info.
  • Review the detailed practice and meeting schedule for the two weeks leading up the first day of school.
  • Athletes: come to the first practice prepared to share your summer preparation information (running logs) and personal/team goals for the season. If you're new to running, don't worry! Your coaches will be ready and eager to help you get started.
  • Parents: Please take a minute to consider and complete the Parent Volunteer Interest Form
  • Parents and athletes: Review the Team Handbook for additional info.
  • Please do not hesitate to contact Coach Coker via Remind or email to scoker@nthurston.k12.wa.us
Go Rams XC!

Tuesday, July 10, 2018

July Update!

XC Athletes and Families:
Preparing for October!

I hope you’re all enjoying the summer! Here are some updates re: current and upcoming activities and opportunities:
  • Volunteers needed for our Lakefair 10K water stop this Saturday, July 14th. We’ll meet at 7:30 AM near the corner of 33rd Ave and Friendly Grove, and will support the runners for about two hours. Please email me if you can make it and/or have questions.
  • Summer Running Groups (Captains' Runs) have been going very well, with 15-20 athletes attending on average each day. Group runs meet M-F at Chinook Middle School (due to construction) at 8:30 AM.  Stay tuned for updates regarding Saturday trail runs and/or meet-ups with other teams from the area, and join the team Remind group if you haven’t already (for parents and athletes). Click here to view instructions on how to join the Remind updates group.
  • The NTHS Weight Room continues to be open to XC athletes from 10:00 AM to 12:00 M-Th, through August 9th. Click here for summer strength program specifics.
  • Whether you’re running with teammates or on your own, be sure to log your runs this summer. This can be accomplished on Athletic.net or in a notebook—your choice! Just—at a minimum—keep track of the date, length, mileage and intensity (easy, medium, hard) of each workout. A blank Summer Running Log/Calendar is available here.
  • 2018 South Sound XC Camp information and registration for are available here: https://goo.gl/6gVi2v This year's camp will take place July 23rd - 27th, and space is still available. Once folks are signed up we can work out carpooling as desired.
  • As always, if you have questions about anything (schedule, expectations, gear, etc.), please do not hesitate to contact me at scoker@nthurston.k12.wa.us
Go Rams!

Monday, June 18, 2018

Summer Captains' Runs, Weight Room & Camp Info

Summer Running 2018

Be sure to take advantage of the NTHS XC Summer 2018 training opportunities! Why start training in the summer with your teammates?
  1. Two weeks of practice before our first meet is not enough time to adequately prepare for the season
  2. Consistent, gradual increase in activity will allow your body to better adapt to the stress of running and drastically reduce common injuries (e.g., shin splints)
  3. You'll have fun, get to know your teammates better and arrive at the first practice with your network already in place
  4. It's always better (and safer) to run with a group
  5. You'll enjoy your in-season racing much, much more!
Here are the details. Remember: all of these activities are optional:
  • Summer Running Groups (Captains' Runs): Beginning June 25th, running groups will meet M-F at Chinook Middle School (due to construction) at 8:30 AM.  Sometimes we might arrange for some Saturday trail runs and/or meet-ups with other teams from the area. Stay tuned to Remind.com for updates. Click here to view instructions on how to join the Remind updates group.
  • The NTHS Weight Room will be open to XC athletes from 10:00 AM to 12:00 M-Th, beginning June 25th and running through August 9th. Click here for summer strength program specifics.
  • sample Summer Running Log/Calendar is available here. It can be printed out, or you can make a copy and maintain it in Google Docs. Athletes may also utilize the Athletic.net training log tool or their own running log. The key is: keep a running log this summer! If you have questions or need help, please stop by and see me in the Library.
  • 2018 South Sound XC Camp information and registration for are available here: https://goo.gl/6gVi2v This year's camp will take place July 23rd - 27th. Once folks are signed up we can work out carpooling as desired.
  • If you have questions about anything (schedule, expectations, gear, etc.), please do not hesitate to contact me at scoker@nthurston.k12.wa.us