Thursday, Dec 11

Progression Run on Old Walnut Canyon Rd (great weather; dirt and uneven road for the first 5 miles, then paved and undulating to the finish)

mile one
all -- 8:04
Meg -- 9:13

m 2
all -- 7:35
Meg -- 8:07

m 3 (running up major hill)
most -- 7:39
andi -- ?
meg -- ?

m 4 (another hill)
RJ/dom -- 6:54
Jon/Jor -- 7:11
Andi -- 7:45
Jacobian -- 8:15
Meg -- 8:34

4.5
Andi -- 3:30

5 m
RJ/dom -- 6:20
Jon/Jor -- 7:01
Jac -- 8:56 (I think got lost by missing the turn???)

6 m
Rj/dom -- 6:12
Jor/jon -- 6:45

7m
Rj -- 6:51
Dom -- 7:10
jor -- 7:09
Jon -- 8:15 (stopped at 6 thinking he was done... we're just glad, he didn't kick a huge rock)

State Meet Results

Below are the OVERALL RESULTS of the state meet -- retrieved from

http://www.arizonatrack.com/arizona/2008_Results/2008_XC/2008stateoverallgirls.html

We're finishing 30th out of 115 team that qualified for the state meet. There were 821 individual finishers.

30. 940 Northland Preparatory (21:44.44 108:42.20)
=======================================
1 46 Jr 1A2A Andrea Klimowski 20:20.45
2 83 So 1A2A Corrie Bain 20:51.25
3 170 Jr 1A2A Megan Dwyer 21:38.50
4 182 Jr 1A2A Jessica McMillin 21:43.85
5 459 So 1A2A Taylor Oster 24:08.15

2007 Results

26. 107:15.15 NORTHLAND PREP (21:27.03)
==================================
1 20:45.85 1A2A Andrea Klimowski
2 20:58.95 1A2A Jessica McMillin
3 21:02.25 1A2A Corrie Bain
4 21:52.10 1A2A Megan Dwyer
5 22:36.00 1A2A Jojo Salay
6 (25:39.70) 1A2A Taylor Oster

BOYS

2008 Results
95. 2575 Northland Preparatory (19:26.41 97:12.05)
=======================================
1 311 Sr 1A2A Rj Howey 18:21.25
2 432 Fr 1A2A Dominic Tosi 18:51.60
3 589 Jr 1A2A Jordan Burch 19:50.20
4 595 Jr 1A2A Jon Martin 19:53.25
5 648 So 1A2A Tyler Durham 20:15.75
6 (698) Fr 1A2A Andrew Jacobs 20:36.50
7 (709) Fr 1A2A Isaac Salay 20:42.50


2007 Results
51. 91:54.10 NORTHLAND PREP (18:22.82)
==================================
1 17:00.00 1A2A Logan Dwyer
2 18:19.10 1A2A RJ Howey
3 18:35.65 1A2A Marcos Rodriguiz
4 18:58.55 1A2A Justin Heinrich
5 19:00.80 1A2A Luke Money
6 (20:22.00) 1A2A Jordan Burch

2006 Results -- Did not run a full team
=======================================
1 Tanner Carothers 16:36
2 Logan Dwyer 17:00.25

2005 Results
=================================
2 Tolan Thorton 17:00
6 Tanner Carothers 17:22
8 Jerad Hughes 17:27
12 Logan Dwyer 17:46
24 Sky Bischoff-Mattson 18:25

2004 Results @ Anthem
=========================
4 Tolan Thornton 16:12
11 Matt Harden 16:59
14 Jerad Hughes 17:28
16 Logan Dwyer 17:29
29 Tanner Carothers 18:07
39 Luke Money 18:24
53 Alex Barnard 18:54

2003 Results @ Anthem
===========================
11 Matt Harden 18:32
16 Jerad Hughes 18:45
71 Tanner Carothers 20:36
106 Delyan Mandushev 23:10

Region RESULTS and more

Results from the 1A/2A North Region Cross Country Champ Meet

Girls
1. Andrea Klimowski 20:20
3. Corrie Bain 21:32
4. Megan Dwyer 21:51
13. Jessica McMillin 23:00
20. Taylor Oster 24:34

Girls finish in second place with 39 points, 8 points behind winner Hopi.

Boys
19. Dominic Tosi 18:58
30. Jon Martin 20:02
34. Jordan Burch 20:17
38. Tyler Durham 21:08
43. Andrew Jacobs 21:46
46. Isaac Salay 22:06

Boys finish in 6th place w/ 151 points, behind 1) Hopi (19 points), 2) Many Farms (44 pts), 3) Valley Sanders (111 pts), 4) St. Michaels (126 pts), 5) Greyhills (138 pts), and 6) NPA (151 pts), who then qualify for the state championship meet. There were two other teams behind NPA. Hopi times had a reporter present.

BLUE RIDGE REGIONS
1. Klimowski 20:09 1. Andrea Klimowski 20:20
2. Bain 21:11 2. Brittany Little 21:22
3. Little 21:34 3. Corrie Bain 21:32
4. Dwyer 21:50 4. Megan Dwyer 21:51
5. Mansfield 22:08 5. T. Josytewa 21:59
6. Josytewa 22:12 6. C. Nash 22:33
7. Humetewa 22:42 7. J. Humetewa 22:38
8. Gonnie 22:47 8. K. Korush 22:24
9. McMillin 22:49 9. J. Mansfield 22:46
10. Billy 22:55 10. Jessica McMillin 23:00
11. Nash 22:59 11. T. Billy 23:31
12. Oster 23:22 12. Taylor Oster 24:34

Now here's what the results might tell us:
BLUE RIDGE REGIONS
1. Klimowski beats Little by 1:15 1. Klimowski beats Little by 1:02
2. Bain beats Little 2. Little beats Bain
3. Dwyer 39" behind Little 3. D. 19" behind L.
4. McM 1:15 behind Little 4. Mc 1:38 behind L.
5. McM 7" behind Humetewa 5. Mc 22" behind Hum
6. McM 37" behind Josytewa 6. Mc 1:01 behind Josy
7. Oster 33" behind Mc 7. O 1:34 behind Mc
8. No results of Korush 8. No results of Gonnie

So, It appears that Hopi had a much better race today than us. They had better, since they were home. Now how do we prepare to have a better meet then them on Saturday?

State Meet Schedule

November 2, 2008
To: Parents and Athletes
From M. Elder
Re: State Meet Itinerary

On Saturday, November 8th the NPA cross country team will compete in the State Championship at the Cave Creek Municipal Golf Course, located at 19th Ave and Thunderbird. Please find the pertinent details below:


Friday Schedule -- November 7, 2007
3:20 PM – Meet for short run and stretch.
~4:45 PM – Depart from NPA to the Olive Garden for a pasta dinner. Ted Dwyer and myself will drive the two school vans.
~9:00 PM – Check into rooms.
~10:30 PM – Room check

Saturday Schedule -- November 8, 2007
7:30 AM – Wake-up
7:45 – Meet in hotel lobby and depart for course for a our morning warm-up and course “walk through.” Return to hotel.

1:50 PM 1A/2A Boys Race
3:05 1A/2A Girls

Accommodations:
La Quinta North
2510 W. Greenway Rd.
Phoenix, AZ
602-993-0800

Cost for Room: TBD.

Food: Bring money for Friday dinner (pack a healthy lunch for Friday) and, Saturday lunch (the hotel does serve a Continental breakfast).

Call me with questions:

Home: 214-8444
Office: 214-8776 ext. 308
Cell: 380-6287

Practice Schedule for October 27th -- November 8th

Monday, 10/27
Easy run
Fxgln, Butler, Continental, Mt. Pleasant, Butler, Track for strides, drills, stanfords.
Pick-up at 5:30 (unless otherwise noted)

Tuesday, 10/28
Fxgln Pk
Big Warm-up
1x1 minute/1x2 minute/1x3minute x 3 sets
Warm-down
Pick-up 6:00 PM (since we need to do a proper warm-down)

Wednesday
Off

Thursday, 10/30
Urban Trial to Lit Am (full loop)
Strides/stanfords

Friday, 10/31
Big Warm-up

Saturday, November 1st
Region Championship (see a separate post on this blog below)

Sunday, 11/2
One hour easy run

Monday, 11/3
Modified Babbitts Loop

Strides & Stanfords

Pickup at 5:00 every day this week.

Tuesday
One Mile time trial on the track.

Weather as of Sunday, 11/2

51 degrees, High winds probable. In other words, "UGLY."

Wednesday, 11/5
Off

Thursday, 11/6
Big Warm-up
Strides (300s)
stanfords

Friday, 11/7
Light run
Dinner at Flag Olive Garden
Drive to PHX

Saturday, 11/8
State meet
1:50 PM 1A/2A Boys Race
3:50 PM 1A/2A Girls Race
Cave Creek Municipal Golf Course

Right now Accuweather is predicting a high of 83 degrees which should be right at race time for the girls.

1A/2A North Region Cross Country Championship

Where: Hopi High School (directions below)
When: Saturday, November 1st. Girls' Race at 10:00; followed by the Boys race at 10:30.
Depart from NPA: 6:15 AM

Drive time from Hopi High School to Flagstaff is about 2 hours.  Just take I-40 east to the east side of Winslow, go North on Hwy 87 to Second Mesa (where there will be a junction that connects to Hwy 264.  Go east on 264, through Polacca to Hopi High School.  Hopi High is approximately 12 miles east of Second Mesa.

Mt. Sac Results

Girls
9th place in the "Sweepstakes Race" w/ 211 points

15th Andrea Klimowoski 19:51
35th Corrie Bain 20:59
39th Megan Dwyer 21:19
58th Jessica McMillin 22:21
74th Taylor Oster 24:26


Boys
20th place in the Boys Small School Varsity Race

67th Dominic Tosi 19:36
90th Jon Martin 20:15
121st Jordan Burch 21:17
125th Andrew Jacobs 21:28
142nd Isaac Salay 22:13
T. Durham was not recorded although ended up being our 5th man. C. Sogge DNR due to knee.

October 17th -- 23rd

Friday, October 17th
Due to Wednesday's meet and today's (Thursday's "hard" workout, Friday's workout will be ridiculously easy). This easy workout is also based upon recommendations from you, as a team, to still get Saturday's workout in... however, this will not happen until I hear from Mr. Danner allowing me to proctor tests. If this does come to realization, it will likely mean that Core will not make the workout due to work schedule at the h2oplex.

Saturday
All depends and the Danner email. However, assuming that it is approved, the practice goes as such...

Meet at school. Load van and head to the trailhead of the Waterline/Tunnel Road. Easy 10 minutes, hard 15 minutes, easy five minutes (still running out and "up"); turn around, easy five minutes, then hard (and as hard as you can) back to vans.
The run should take less than an hour. The drive will take an hour and 20 minutes total. Those of you who are better at math then me (which should be all of you) can figure when we should leave and when we will return.

As stated previously, if this is a no-go from an admin decision, then Saturday's workout will have to be done on your own (and no, I don't expect you to drive to Tunnel Rd!).

Sunday, 10/19
Well, if we do get to run Saturday's practice, it should be a 30 minute jog. If not, then????

Monday, 10/20
A "speed" workout on the track across the street.

Tuesday
Libertarianville
Stanfords

Wednesday
Off

Thursday
Travel to LA (gosh, the sound of that is cool!).

City (last vs. this)

Name last year's time/this year's time*

Andy 20:06 / 19:21
Jess 20:27 / 22:14**
Core 20:27 / 20:05
Meg 21:16 / 20:16
Tay 23:49 / 22:31

* Add ~10 seconds since the 2008 course was ~70 meters shorter then the 2007 course.
** Jess was held back.

Week of October 13 --

Monday, October 13th
8:30 Buffalo Park (I''ll arrive at 9:00)
Bring flats
Big warm-up
400, 800.800.400
Pick up at 10:30

Tuesday, 10/14
Big warm-up at fxgln
Pick up at 5:00

Wednesday
To Be Determined tomorrow

Results

Shane Morris

Andi -- 20:09

Corrie -- 21:11

Meg -- 21:50

Jess -- 22:49

TO -- 23:22

Dom -- 18:36

Jor -- 20:13

Sogge -- 20:15

Jon -- 20:15

Jacob -- 20:58

Zeek -- 21:08

Ty -- 21:14

Forget about the overall times (someone complained that the times from this meet were so much slower than 4 Corners). You cannot compare times from course to course. A better measure is looking at individual spreads. For example, how close were you to your teammate in this race compared to last? 

As you know, I like to look at gaps between #1 and #5 (for the girls it was 3:19 and for the boys it was 2:22). For each team this was significantly more. However, there are reasons (I think Andi had a very good day at Blue Ridge compared to 4 corners, and the same might be said for Dominic).

Winners!

Week of September 21st to October 11th

Today (Sunday)

On your own... hopefully a 45 minute easy run followed by strides

Monday, 9/22 (First day of fall)

Easy to Little America via Hoboland

Break into groups

3x3,2,1 intervals

Tuesday

5 mile lp @ Campbell Mesa

Break into groups -- take turns leading tempo run

Wednesday 

Off

Thursday

Campbell Mesa

3x 2mile loop at tempo

Friday

Soliere loop finishing @ Fxgln

Drills, strides, Standfords

Saturday, 9/27

Travel to Blue Ridge/Pinetop for meet

10:45 Meet @ NPA

2:20 Girls Race

3:00 Boys Race

~9:00 Arrive back at NPA

Sunday

On your own (45 easy)

Monday, 9/29

Green Mountain Loop

drills, stanfords @ fxgln

Tuesday

Hills on the Urban Trail/intervals on the fields @ Fxglnn/hills on the Urban Trial

Half day: Meet for practice at 1:25 and Pick-up at 3:30

Wednesday, 10/1

Off (help out w/ Middle school race at Buff Pk?)

Thursday

Babbitt Loop

See Tuesday's sched for pick-up times

Friday

Strides/drills/Standfords @ Fxgln

See Tuesday's sched for pick-up times

Saturday

Meet at School at 8:30 (or other places for optimal use of fuel and time)

sunset loop from Schultz Tank

Sunday

On your own

40 minute recovery

Monday, 10/6

3x 2mile loop Tempo

Tuesday

Easy Little America loop

Wednesday

Assist with running the Middle School race at Buffalo Park.

Thursday

Buffalo Park

Oldham Lp

Friday

Easy run and strides at Fxgln

Saturday, 10/11

NO, NO, NO!!! Jack Boehle Invite (train through for City)

8:30 AM: Meet at Walmart for a run into Ft Tut.

Sunday, 10/12

40 minutes easy

4 Korners

Results from last year and then this...

WOMEN!

11th C. Bain 20:59

19th 21:24 (6:53)

19th Andi 21:19

5th 20:13 (6:30 pace)

(22 Chloe 21:22), 19:37

23rd Jess mc 21:24

31st, 22:01 (7:05)

(49 Myers 22:37), 19:51

39th Jojo 22:15

65th Meg 23:16

25th, 21:34

84th TO 24:34

65th, 22:56 (7:23)

MEN!

2008  RJ (3rd in the Open Race) -- 18:25.7

Dom -- 86th, 18:55 (6:05 pace)

Jon -- 20:04 (6:27)

96th Burch  19:36

143 -- 20:20 (6:32)

(121 Heinny 20:12)

(122 Marcos 20:13)

Zeek 157th, 20:37 (6:38)

Sog 174th, 21:37 (6:57)

166 ty 22:59

165 --  21:20

167 -- Andrew, 21:29

Let me say...

I am very proud of the fact that we have numbers... 

September 11th -- 20th

First let me apologize for the gap in posting workouts... being the athletic director, my priorities are to first take care of all the other sports, and then us (although please understand, not a minute goes by without THINKING about you runners). Be it the scheduling of games/matches/meets, arranging transportation, the ordering of uniforms... all other sports are taken care of before us. I'm sorry, but it's the way its got to be...

(girls ranked 18th in the state in the pre-season polls -- which at this point mean diddly-squat)

Okay?

So what have we done?

Saturday was supposed to be Oldham and for the second time in a row, directions were not followed.

Sunday was supposed to be a "long run" which few completed.

Monday took the place of Wednesday, so you were off with me down in Prescott.

Tuesday was another jog in the park.

Wednesday was a modified Soliere running the hills hard.

Which brings us to today:

Thursday, September 11 (9/11)

We'll van it out to Cambell Mesa w/ the A group running the 3 mile loop then back to school and the B group running the five mile loop.

Friday, 9/12

Industrial to 66 to 4th. Drills, strides and Stanfords.

Pick-up at 5:00

Saturday, 9/13

Meet at 8:30AM

Meet at the Y (Elden Lookout and Schultz Pass) and shuttle up to the trailhead of Upper Oldham. 

Pick-up at 11:00

Fantastic workout. Everybody showed and everybody finished in what I think is a very respectable time. Hopefully you're all out running right now.

Sunday, 9/14

Home Run

30 minutes very easy (it's got to be!)

Monday, 9/15

The original workout I had up here has been drastically changed. Instead, we'll do something over at Foxglenn. Bring your flats if you have them.

Tuesday, 9/16

Libertarianville loop (with the middle three miles run @ tempo)

chris -- 7:12/7:13/7:20

Jor -- 6:17/6:48/7:36

Jon & Andi -- 6:17/6:46/7:34

Zeek -- 6:51/7:34/8:06

Andrew -- 6:51/7:34/8:33

Tay -- 8:04/~8:40/~9:??

Meg -- 8:04/8:23/8:52

Jess & Cor -- 7:27/8:01/8:26

Wednesday

Off

Thursday, 9/18

Bring flats

Run to Foxglenn

3 min hard/3 easy; 2 x 2 min hard/2 easy; 3 x 1 min hard/1 min easy

Friday, 9/19

Buff PK

2 Loops

Saturday, 9/20

We open our season at Four Corners

The Week of Aug 25 -- 31

The second week of base building (in this microcycle). Goal should be a 10% increase in milage from last week.

Note change: Pick up for all practices will be 5:30, except where noted.

Monday, Aug. 25

Phil Wharton Day!

Phil Wharton, from the Wharton Performance Center, will be assisting with stretching. After we'll do Little America, w/ strides up Falcon.

Tuesday, Aug. 26

Campbell Mesa

Big loop w/ taking turns leading fartlek.

Wednesday 

Off

Thursday, Aug 28

Green Mountain and beyond.

Friday, Aug 29 -- Friday starts Labor Day weekend -- there will be practice.

Foxglenn

1/1, 1/1, 2/2, 2/2, 3/3, 4/4, 5/5, 4/4, 3/3, 2/2, 1/1. (=56).

Saturday, Aug 30

Another try at Sunset.

Meet at school at 8:30 AM

Pick up 11:15.

Sunday, Aug 31

On your own.

Monday, Labor Day, Sept 1

Buff Pk. -- meet at 8:30 AM

Oldham

Jordanian -- 6:25/13:27

Andi -- 6:25/13:33

Dom -- ??/13:41

Zeke -- ??/13:47

C-man -- 14:14

Yess -- 6:58/14:30

Chrystal -- 7:13/7:32/14:45

Tay -- 15:56

Ty -- 16:45

Tuesday, Sept 2

Libertarianville loop

Andi/Jordanian -- 8:15/8:01/8:45

Yes/Zeke/Drew/Sog -- 9:15/9:10/9:20

Chrystal -- 9:12/8:58/10:45

Wednesday 

Off

Thursday, Sept 4

6:15 AM at school

Golf course w/ hills

Friday, Sept 5

Buff pk.

2 mile time trial.

Week of Aug 18 -- 23

The goal for this week is to bump the milage back up above where it was two weeks ago. Some people should be shooting for the high 50's!

Monday, 8/18

Meet on the stage at 3:20 (this will be the standard meeting time unless otherwise noted)

Libertarian Loop.

Finish at Foxglenn and do strides and 3 sets of stanfords.

(pick-up at 5:00, unless otherwise noted)

Tuesday

Van to Sam's Club Loop (some of you will be running back to school)

Wednesday

Off

Thursday

Soliere to Wakandodkaa' to Butler.

Finish at Foxglenn w/ strides/stanfords

Well, below you'll find the "suggested workouts" for Friday & Saturday. I will not be able to make these workouts since I'll be in Phoenix for the Arizona Track and Cross Country Coaches Associations' annual cross country coaching clinic. We will check with Mr. Ormord to see if he will supervise practice on Friday (Mr. Ormord is the new middle school coach, who all of us will be assisting for the next couple of weeks). Saturday you're unfortunately on your own and I would suggest you not attempt sunset. However, what could you do as an equivalent?

Friday

Hoboland to Little America

Saturday

Meet at school at 9:00

Van to Sunset (Brookbank -- Little Bear -- Little Elden)

Sunday 8/24

Due to our Wednesday off day, Sunday is a practice day. It is a day to finish your miles. It's best to run with someone. Champions will always, always find a way and do more than what is expected. Are you a Champion? Time will tell and never lies.

The Week of August 12th -- 16th

My sincere apologies for getting this up late... I finally finished my master's thesis on Saturday and just "checked out" for a couple of days.

Today our first "official" practice (as defined by the AIA). If someone wasn't there (Issac) it was most likely my fault. Official means that I can "make" you attend. Which also means that missing practice can have consequences. In most other sports coaches will "punish" their athletes by making them run. However, I'll punish you by not allowing you to run. You should love to run (or at least, there should be something you love about running). 

For those of us who have been running all summer and been keeping their miles where they should be (and I'm guessing this is a minority of us), then this week will be a "down week." This should be a week where we spend more time than we have this summer working on upper body strength, stretching and strides. Please help me with this. I'm going to busy again tomorrow in meetings and then after school on Wednesday, there's another meeting, while you'll be out practicing. I don't need to be there watching over you every second. If you want to be great, you'll have to do all the "little things" on your own. SO DO IT!!!!  And if you don't know what the "little things" are, you better ask, because you'll never be great.

Tuesday, August 12th

Meet at school at 8:00. 

4th to Industrial to 66 to 4th then over to the Sinagua practice fields for at least 10 strides.

In the gym to lift dumbbells. Can we also use this time to pick out lockers (and BRING LOCKS, since I'm having all people who keep their gear in their lockers have to use locks -- it's insane for you guys not to use locks!!!).

Pick-up at 10.

Wednesday, 13th (gotta a report that one of our boys was walking on 4th street near the end of the run yesterday... somebody better fess up)

School dismisses at 1:00.

Meet on the stage at 1:20.

Little America Loop.

Strides on the practice fields.

Standfords.

Pick-up at 3:00.

Thursday, 14th

Practice at school at 6:15 (this way, RJ can attend).

(When I originally posted this last night, I said, "meet on the stage at 3:20"). NOT! We'd like to run in the morning before school. Our first full day of school, so I want to make sure I get you fresh. After school, go home, do your homework, and go to sleep... or watch a little olympics... maybe synchronized diving will be on again, oooh, wasn't that fun?

Soliere Loop.

Strides/Dumbells

On your own, or not in the afternoon.

Friday, 15th

Campbell Mesa

3 mile loop -- tempo

strides.

Pick up at 5:00.

Results:

Female types

'di -- 16:26

yess -- 17:20

crystalstalk -- 18:53

lovebug -- 19:30

'brush -- 20:02

Barbarians

Mathman -- 16:03

homeboy -- 16:14

hormonialboy -- 16:31

Zeke -- 17:45

"Steve" -- 18:09

Saturday, 16th

9:00

Buff Park

Oldham -- everyone!

Pick-up at 10:45

Please email me if you have questions. Yahoo! School has begun!!

Practice for the Week of August 4th -- 9th

Please remember that week is the second that we continue to concentrate on miles.

Monday, Aug 4th

Meet at Sam's Club.

The Babbitt's Loop w/ hopefully everyone completing the "longer loop (up to the Urban Trail past Brannen Ave.).

Not certain if I'm going to make it...

Tuesday & Wednesday I'll be assisting with Registration.

Please run on your own.

Thursday, Aug 7th

Buff Park

Oldham Loop

Friday, Aug 8th -- this is a CHANGE!

Meet at school at 8:00

Load van and head for the Katchina trail head.

Pick-up at 10:45 back at school.

Saturday, Aug 9th -- Another Change

Meet at Ft. Tut.

An easier run than planned.

Monday, Aug 11th is our first "official" day of practice. Stay tuned...

PRACTICE -- JULY 22nd to August 2nd

Wednesday, July 22nd

8:00 AM (this change of practice time is due to request from team members) Buffalo Park

Warm-up: half a loop, then what we've learned these past few days; strides.

Results

Mathmania: 6:51/7:07/14:20

JM: 6:51/7:26/14:14

K-Man: 6:35/6:11/13:25

Burntmuffman: 7:17/7:28/15:08

Yess: 7:03/7:37/14:42

Losis: 7:28/7:34/15:57

Tumbleweed: 8:39/9:30 (first practice)

2-mile tempo (one full loop) in training shoes.

An easy loop.

More stretching.

Change into racing flats. Easy run to the one mile marker. Tempo back to the start.

Pick-up? I'm thinking with the special attention to stretching, we're looking at least practices lasting 2 hours. Any comments?

Thursday, July 24th

Buffalo Park (yes again... and the same time as the day before, with ropes and leave your racing flats at home).

Full Oldham

Results

Fatman: 1:12

The rest of you should file your times away...

Friday, July 25th

Same time (8:00AM)

Meet at Elder's house for an easy run around Doney Park and a team meeting about our season's schedule (I'll attempt to give you a list of all the meets we can possibly race this fall before this meeting, and then at this meeting we'll do our best to schedule all our meets... and I've told my good friend who works for Reebok that we'd go to the Mt. Sac meet in California (held at Mt. San Antonio College) and he said if we did, he'd give each of you a pair of spikes with your names embroidered on them (that's an incredible offer! Do we take him up on that?).

Check out:

http://events.mtsac.edu/ccinvite/

Pick-up again at 10...

Results

K-Man leads the team on a nice loop around the base of Old Caves; strides on the soccer field; stanfords and beagles and meeting.

(I felt horrible from the Oldham run and fatigue had not yet subsided)

Saturday, July 26th

Meet in the Wal-Mart shopping center

Sinclair Wash Urban Trail, past the Pine Mt. Theatre, left, and and back (Easy out, turn it up a notch at Pine Mt., and give it your best once you hit the Urban Trail -- 7.5 miles?)

Mathmania & K-Man 1:02

Jm; 1:03

Yess: 1:04

Meg/burntmuff: ~1:11

Fatman: 1:23 (Walking the last quarter mile)

This may have been a breakthrough workout for some... maybe even for the Fatman. I'm very pleased.

Monday, July 28th

(Not Buff Park!)

Down Elden Springs to the intersection of Elden Springs and the Horse Camp.

Long run on Deer Trail.

Okay, good run... I think we all accomplished our ultimate goal. Who was not impressed with Tumbleweed? Fatman felt horrible, but after a call from Nature, at the halfway point, he felt much better and ran back just a little slower than going out, but not breathing quite as fast as Olive (and of course I know you wanted to know all those little details!).

Please read below for yet another schedule change...

Tuesday, July 29th

On your own

Wednesday, July 30th

NO SUNSET

Instead, we'll meet at Ft. Tut and run a full Soldier's Loop (some of you might have to add on more to keep your miles up).

Thursday, July 31st

On your own... and you better run! It is no way, a day off!!

Friday, August, 1st (AUGUST!!! were did the summer go?)

Campbell Mesa

Megan's favorite...

Saturday, August 2nd

Should this be the day we attempt the Sunset Loop? I'd like to "go for it." We'd have Sunday to recover... at least for those of you who get your miles in.

Service to the Community

As a team, we need to come together and decide what we can do to give back to our community (and I'd like to specify that what I mean here is the city of Flagstaff).

Examples might include:

Helping the homeless by preparing and serving dinner?

Aiding the elderly at some of the nursing/assisted care facilities around town?

Working at the food bank?

Cleaning up the Veteran's Cemetery?

These are my suggestions off the top of my head. I'm open to any other suggestions. But as a team we can accomplish ANYTHING we put our minds to, which not only includes winning championships, but changing the world, or at least to begin, people's lives.

Did anyone see where there's a fundraiser for the family and high school coach of Lopez Lomong's to offset expenses to send them to Bejing so they may watch Lopez run in the Olympics? Wouldn't that be a good thing to contribute to? Who would like to take the lead on this? I'm in for $25.00 if someone asks.

What do you think? I'll be waiting for any of your input.

Post-Running School

I believe I speak for most when I say that it was a very good experience... lots of stretching! Including some fairly good training (and here I really do I speak for myself). Anytime I can get in four days of consistent training of 40 minute plus runs at a good pace, I'm happy. 

We deserve two days off from practice, but we still should be practicing the stretching routine that Phil and Jim showed us (each must go out and purchase your own personal rope... any of the hardware stores -- Home Despot or Ace Hardware -- will have ropes that you can custom cut -- Phil's looked to be 7 feet in length -- and please do this in the next couple of days since I will expect you to show up on Wednesday's practice WITH YOUR ROPE). Besides continuing on your stretching routine, other active rest should include hiking, walking, riding your bike, and helping your parents around the house (I just finished two hours of weeding!!!). 

Okay! Read on in other posts!!!

THE RUNNING SCHOOL AT FLAGSTAFF

Here's a great (and free!) opportunity to really learn great things about running. I talked with most of you today at practice, but here it is again (Corrie, Chris and Tyler need to know about this... and Corrie should try to attend the workshops if possible).

Thursday, July 17th

4:00 PM Buffalo Park

For all of you who were at practice today (and I was "positivified" by the great turn-out) you'll go for a very easy run... possibly the "loop." The most important thing attending this session is the workshop given by Phil Wharton after the run. He'll be demonstrating his strength & flexibility session, which is fast becoming world famous with all elite runners (Lopez Lomong and Jessica McMillin are two of his clients!).

Friday, July 18th

6:30 AM (yes, that early!) -- School

Meet at school to load van (Tyler, we can meet you at Late for the Train at 6:45 and pick you up). We'll drive to Hart Prairie for a run. After the run another session by Phil. 

Not sure what specific time we'll return, but I'll guess at around 10:00. We'll call as we come into town for those who need to be picked up to let you know.

3:30 PM at Lumberjack Stadium

Short run & "gait analysis" followed by a talk by the great Jack Daniels. This session should be great (this is what I expect!!!).

Again, I'm not certain what time pick-up will be. On the schedule it says that Dr. Daniels will speak at 6:00 and if they hold to that then it will end around 7:oo/7:30.

Saturday, July 19th

6:30 AM @ School

We'll drive to the Nordic Center for our run (hey, you have to admit, it's different!).

Let's do the same thing w/ Ty...

Pick-up same as above.

5:00 PM Campbell Mesa ("Bernard Lagat's favorite spot for tempo runs!" and should we add, "Megan Dwyer's most favorite place to do anything?")!!

After this run, a talk by Alica Shay, discussing, "Nutrition for the Serious Athlete." Something we should all think about often.

Sunday, July 20th

7:15 at Ft. Tuthill, or we could continue to meet at school and ride over together.

After the run,  Phil Wharton is opening his office for a session on "Injury Prevention."

Serious Summer Training!

Wednesday, July 16th

9:00 -- A change from all other meet times!!!

Down from the Sam's Club parking lot (Thanks Jon Martin for calling).

Everyone knows this course.

Pick-up at 10:30

Thursday, July 17th

9:00 (yes, again a change...)

the "Y" at Elden & Schultz Pass.

10:30 Pick up.

Free running camp experience!!! More to come.

SUMMER PRACTICES

NOTE TO ALL:

I just finished my morning run. It was 87 degrees as I finished at 10:30 AM, therefore, I encourage you to drink plenty of water after dinner in the effort to be properly hydrated in the morning.

It would be prudent to purchase polarizing sunglasses (not only to protect your eyes, but also to keep you from squinting and burning unnecessary energy), and wear a hat with a brim. It's all part of training smarter!

Monday, June 30th (today are the Oly Trials 800 finals & 5000 finals for the men)

(as always, when we are not driving up into the peaks for a run, meet at 9:30)

Just down from the entrance to the Sam's Club parking lot on Babbitt. We'll add on to this loop by continuing down Lone Pine to the Urban Trail accessed right before Sawmill (and if you miss this, you'll end up on Butler).

Pick-up 10:45

This was a great workout for the three team members who showed. The total run was 1 hour and 15 minutes in very hot weather. Again, I am proud of your effort!

Wednesday, July 1st

Meet at the intersection of Elden Springs & Elden Horse Camp, and those of you who need a ride, call me (my hard drive died yesterday and therefore I'm currently working on my wife's computer and may not be checking my email as often as I would like). 

Out and back on Deer Springs Trail.

Friday, July 4th

How many of you are heading out of town for the 4th of July weekend. Please let me know.

Meet at the Elden Lookout and Schultz Pass roads intersection (the "Y").

Out and back on the Ft. Valley Trail.

Isaac and Andi off on the "5" mile trail. Very hot. Good job to both of you, and especially you, Isaac... I'm proud of your consistency.

We (Andi and Isaac and I) moved this closer to "our neck of the woods" at Cambell Mesa and Tanner was left out in the cold... sorry Tanner. We'll not meet tomorrow as a team (in the effort to save gas... in the hopes that band camp will end early and more people will show?), but everyone needs to keep track of  what they are doing... such as running at least five days a week (six would be ideal). Okay, here's what we're doing for the rest of next week -- Monday, July 7th through 12th -- we're going to change things up since Andi leaves for Calif for the week...)

NO "ORGANIZED" PRACTICE ON MONDAY, JULY 7th

Tuesday, July 8th (should be Isaac and Megan... anyone know where sogge is?)

Buff. PK -- Oldham

(I'll get back to the site with the rest of the week's activities (I'll be on a trip on Friday and Saturday, so I apologize for no "organized" practices during those days).

An easy run on the "modified" Oldham Loop. Is, Meg, and me. Ty also showed for the first after his volunteer stint in India (Mother Theresa smiles!)

Wednesday, July 9th

Again, my apologies for not posting this practice. 

Is, Meg, Andi and me on the "modified" Soldiers Trail; running 3 minute pick-ups. Ty suffering from the curse of "mother theresa" so dnS

Thursday, July 10th

Well meet at school at 9:00.

Pick up Andi at Silver Saddle at 9:20 and head to the hills. My plan is to drive around to the Snowball parking lot, drop everyone there and have them run down Kachina to Schultz Pass. At least that's the plan.

Friday -- Tuesday, the 15th...

I'll be babysitting guests, so I won't be at practice... but you better be!!!

JUNE PRACTICE

YO to all,

I'm in Ocean City, NJ where it's raining, but "a bad at the beach is a good day anywhere else", so they say.

After my experience at NON (Nike Outdoor Nationals) I can't wait to get back to resume practices. Coming to these meets I get to see the best in the US, and folks I'm reminded how hard they train. I know we suffer our share of injuries, but we do not train anywhere near the level these folks train. Therefore we need to figure a way to train "smarter."

I'll fly back on Wednesday the 25th, but would like to keep to the schedule of meeting for practices on Monday, Wednesday, Friday and Saturdays....

I'd like to meet at Buff Park on Friday to run the full "oldham" loop.

On Saturday most of you will run the Hospice race -- please register at:

http://www.active.com/http://www.active.com

Please email me with questions.

CROSS COUNTRY SUMMER WORKOUTS

The season has begun!

Here's what I'm proposing. Please email me if you have questions or cannot make any of these practices.

Monday, June 9th

9:30 (all practices shall begin at 9:30 (unless, the majority of you would like to begin at a different time), but may end at different times, especially if we drive somewhere.

Soldier's Trail -- Ft. Tuthill

Pick-up 10:45

Shows: Jon, Jordan (40 minutes)

Jess, Meg, Andi (30 minutes)

Tuesday

On your own

Wednesday, 6/11

Sam's Club Parking Lot

Pine Canyon Loop

Pick-up 10:45

Thursday

On your own

Friday, 6/13

Buff Pk

Modified Oldham

Pick-up 10:45

Saturday, 6/14

We will NOT meet at McD's but instead will meet at Campbell Mesa

Again, pick-up will be at 10:45 (if not before).

TRACK 2008 INDIVIDUAL PERFORMANCES

Meets include: Skydome Classic (SC), Chandler (CH), Scottsdale Distance Classic (SDC),  Page (Pg), Flagstaff City Meet (City), Chino Valley (CV), Regions (R), States (S) and Meet of Champions (MOC)

J. Abeshaus

7.92 (60, SC)

12.8 & 26.10 (City)

12.67 & 26.28 (CV)

12.93 & 27.07 (R)

J. Burch

12:07 (3000, SC)

2:32.6 (City)

12:17.8 (CV)

12:32.68 (R)

L. Dwyer

10:01.84 (CH)

10:26.41 (Pg)

2:07 (City)

10:02.29 (CV)

11:16.46, 2:09.44, 4:59.4 (R)

2:04.37, 4:38.42, 10:34/36  (S)

9:46.51 (MOC)

E. Griego

36' 4" (SC)

37' 7.5" & 106' 5" (R)

34' 2" & 107' 2" (S)

Stephan Hartt

2:36.77 (CV)

R. Howey

5:02 (1500) & 10:46 (3000, SC)

11:16.89 (CH)

4:59.64 (SDC)

11:07.16 (Pg)

2:17.1 (City)

2:12.7 (CV)

11:16.46, 2:16.97, 5:02.64 (R)

2:08.86, 4:48.58, 10:34.92 (S)

J. Martin

5:56.28 (CV)

5:51.44 (Regions)

J. Payne

5' 0' (City)

5' 4" & 33" 1.5"(CV)

51.6 ih, 5' 4" & 33' 0" (R)

32' 1.5" & 5' 2" (S)

M. Rodriguez

5:29 (1500, SC)

~5:20 (CH)

5:13.55 (SDC)

5:18.81 (Pg)

5:17 (City)

5:05.54 (CV)

A. Rudebusch

7.91 (60) & 15'  5" (LJ, SC)

12.73 & 15' 10" (CH)

12.46, 16' 10.75" & NH (hj) (Pg)

5' 0" & 18' 6.75" (City)

5' 4', 36' 7" & 17' 6" (CV)

5'4", 16' 6.5" & 38' 6.5" (R)

36' 6.5" & 5' 0" (S)

C. Bain

5:35 (1500, SC)

5:51.53 (CH)

12:55.16 (SDC)

5:56 (City)

2:34.57 (CV)

5:56.38 & 13:01.37 (R)

2:32.82, 5:37.29, 12:26.11 (S)

11:52.07 (MOC)

N. Delaney

9.34 (60) & 11"  1"  (LJ, SC)

15.09 (CH)

14.8, NH (hj), 12' 4.25" (Pg)

11" 5" (City)

13.83 & 12' 8.5" (CV)

M. Dwyer

12:38 (3000, SC)

13:23.36 (CH)

5:53.39 (SDC)

2:43.6 (800 split) & DQ in 800 (Pg)

2:43.8 (City)

2:48.6, 6:21.32 & 14:07.41 (R)

2:46.04, 6:02.83, 12:42.75 (S)

F. Gillman

1:13.5 (SC)

1:12.25, 32.01 (CH)

32.0, 1:14.51 (final), 1:13.89 (semis), 25' 2.75" (Pg)

21' 8.5" (City)

31.17, 1:10.0 & 25" 1" (CV)

32.73, 1:13.6 & 25' 10"

25' 7.5" & 1:12.26 (S)

S. Heidzig

8.78 (60) & 29.01 (SC)

13.89 & 29.09 (CH)

Did not run an individual event at Page

1:08.7 (City)

13.7 & 28.61 (CV)

15.55 & 29.41

K. Kilpatrick

63' 6" (R)

A. Klimowski

11:39 (3000, SC)

5:34.88 (CH)

11:45.32 (SDC)

2:23.8 (800 split) & 2:28.15 (Pg)

2:28.9 (City)

1:02.04 & 12:42.68 (CV)

1:03.33 (trials), 1:02.12 (finals), 2:27.47, 11:54.4 (S)

2:19.34 (MOC)

J. McMillin

5:35 (1500, SC)

12:47.21 (CH)

5:54.28 (SDC)

2:39.95 (800 split) & 2:44.59 (Pg)

6:28 (City)

12:42.75 (CV)

5:56.38 & 13:10.33 (R)

2:38.7, 5:44.99, 12:30 (S)

R. Needhammer

9.63 (60, SC)

32.73, 10'  2" & 24'  2"(CH)

15.57, 32.64 & 23' 10" (Pg)

10' 11" & 25' 4"  (City)

1:02.2 ih trials, 1:02.19 finals & 25' 7" (R)

1:02.33 ih (S)

J. Needhammer

9' 11" (CH)

16.75, 35.79 & 10' 1.5" (Pg)

9' 4" (City)

16.03, 35.48 & 11' 3.75" (CV)

10' 1.5"

T. Oster

2:52.94 (SC)

2:53.1 (SDC)

6:31.47 (Pg)

2:54.8 (City)

2:50.5 (CV)

2:48.3 (R)

2:47.5 (S)

S. Nelson

1:20 (SC)

34.07, ND (tj) (Pg)

9' 9" & ND (tj) (R)

M. Raney

39.94 & 1:15.5 (SC)

ND (lj) (Pg)

11' 7" (City)

Co. Rynn

3:14 (SC)

3:08.69 (SDC)

7:46.76 (Pg)

7:36 (City)

7:28.96 (CV)

47' 7" (R)

Ca. Rynn

32.0 & 11'  7.5" (SC)

1:10.5 (CH)

1:11.41 (final) & 1:10.02 (semis) (Pg)

1:09.95 (CV)

1:08.34 (R)

1:08.7 (S)

J. Salay

13:36. 55 (CH)

6:15.19 (SDC)

2:51.2 (800 split) & 2:50.27 (Pg)

6:31 (City)

2:51.05 (CV)

2:48.51 (R)

2:52.93, 6:11.81, 12:58.2 (S)

O. Vigilanese

2:41 (SC)

2:35.15 (CH)

5:49.87 (SCD)

4x100 Relay

58.51 (Pg)

4x400 Relay

4:59.07 (SC)

4x800 Relay

10:38.7 (Pg)

Event Results (Girls)

100 Meters (14.19)

13.7 Heidzig

13.83 Delaney

15.57 R. Needhammer

16.03 J. Needhammer

200 Meters (29.57)

28.61 Heidzig

31.17 Gillman

32.64 R. Needhammer

34.07 Nelson

35.48 J. Needhammer

400 Meters (69.29)

62.04 Klimowski

68.7 Heidzig

69.95 Ca. Rynn

70.0 Gillman

800 Meters (2:46.27)

2:28.15 Klimowski

2:34.57 Bain

2:43.8 Dwyer

2:44.59 McMillin

2:50.5 Oster

2:51.05 Salay

1600 Meters (6:18.37)

5:34.88 Klimowski

5:51:53 Bain

5:54.28 McMillin

5:53.39 Dwyer

6:15.19 Salay

3200 Meters (13:52.84)

11:45.32 Klimowski

12:42.75 McMillin

12:55.16 Bain

13:23.36 Dwyer

13:36.55 Salay

Long Jump (13-02)

12' 8.5" Delany

11-07 Raney

10-11 R. Needhammer

Triple Jump (25-10)

25-04 R. Needhammer

25-2.75 Gillman