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!!!