Races?

Here's a few races for interest:

The Banditos 10 miler. The race is THIS SUNDAY!!!!

JANUARY 3RD.

The entry fee is only $2 and I'll take a school van for anyone who want to run! I do! HOWEVER, YOU MUST FILL OUT THE ENTRY FORM BY LOGGING IN BELOW.

Remember, all I can take is 7 runners in the van. Somehow

http://www.arizonaroadracers.com/Calendar/bandidos_entry.php

Saturday, January, 16, -- @ Skydome

The LumberJack Invite

Something like an 800?

Saturday, January 23rd

The McDowell Mountain Frenzy Trail Run (10 miles)

choices include 5K, 10 miles or 25K (forget that)!

http://aravaiparunning.com/aravaiparunning/page.php?7

Saturday, January 30th, -- @ Skydome

Mountain T's

Again we race "short"

Saturday, February 6th

Sedona Half Marathon

http://www.sedonamarathon.com/index1.html

Saturday, February 13th -- @ Skydome

NAU Invite

Race "short"

Thursday, Feb. 18th -- @ Skydome

NAU Tune-Up

Saturday, Feb 20th -- Albuquerque

the Great Southwest Indoor

Wednesday, Feb. 3rd -- @ Skydome

NPA Classic

A team effort!

Practices for Wednesday, Thursday, Friday & Saturday

Perhaps I'm being a bit overambitious with the scheduling of these practices, but I believe I may be over the flue and therefore re-energized? We'll see.

Tomorrow, Wednesday, Dec 30th, well meet at school;

Thursday, let's meet at Cromer Elementary (Doney Park) and run from there;

Friday, the 1st, we shall meet at the Skydome;

And Saturday, those who are lazy, will rest. The rest will run on their own.

Tuesday's Practice

I sent email to all with concerns about tomorrow's weather forecast, saying snow starting tonight sometime.

Please check email and get back to either I or Andi.

In the meantime, be safe.

Weekend's Practice -- Post Christmas

Gang,

Hope your Christmas today was spent with having quality time with your parents, siblings and other loved ones. Lorraine and I ventured up to the Canyon since she has never seen it covered with snow. As always, it was a delight.

Unfortunately, I'm going to need the leadership of our seniors and anyone else who would like to step forward and organize Saturday's practice (as in tomorrow, December 26), as I have been fighting something that I refer to "low-grade sickness." I don't know what it is, but it's something. Those of you who know me, also know that I take pride in "never getting sick." My philosophy (because I read it somewhere) is that sickness is a flaw in the training program... although sometimes one can't help picking up germs (perhaps a flaw in hygiene? Yea, I'm not sure either).

Anyways, as those that ran on Thursday, know I was way behind the pack and finished early. I just didn't have the energy needed to complete the run as I should have. The previous night, as well as now, I feel myself wheezing and coughing just a bit. I'm also feeling a little of a headache... again something I very rarely ever feel. I am hoping that if I rest tomorrow (and although I should have rested today, but it was Christmas, and Lorraine really wanted to go to the Canyon, and I haven't told her exactly how I'm feeling, so quiet!), and rest again Sunday, I'll be good to go on Monday.

However on Monday, there's a funeral service for Raquel Sanchez's dad at 10:30, which I would like to attend. Raquel is a great person, and her parents are both wonderful. Her dad has been fighting cancer for the past year, and I really thought he had it beat. A practice after, say around 12:30, from school? Also, are there any seniors who knows Raquel and would like to join me Monday at the service?

I'm all ears...

Winter "Holiday" Training

Good turnout thus far on our "open" track practices.

The "long" run today with the "newbies" was good. Hope you understand the benefit of these long, slow runs. They are very important... in the long run... and no pun intended.

Sunday's run should contain something quicker... 10 min of very easy running, as your warm-up, followed by 10 minutes of something of quicker "tempo," then followed by another 10 minutes of easy running as your cool-down.

Monday -- 9:00 AM

We decided to meet again as a group in the parking lot at Skydome.

Tuesday --

If there are less than 6 of us, we can take a school van to Sedona and run on the trails there???

Wednesday we're "off."

NPA Track-Time!!!

It's been three weeks since our state meet and if we don't begin training now, then it's going to be that much more difficult to prepare for track.

However, during this next week you'll need to begin training on your own since I'm busy with my Athletic Director stuff as well as preparing to leave for Nike Team National Wednesday after school.

To give everyone a heads up on "open practices" I thought we'd begin in earnest on Monday, Dec. 7th and go informally, Mondays, Tuesdays, Thursdays and Saturdays. Of course, I would expect you to train on Fridays and Sundays on your own...

Well, no one gets any better by not practicing, so let's get organized!

State Meet Schedule -- 2009

November 4, 2009

To: Parents and Girls Cross Country Team

From: M. Elder

Re: State Meet Itinerary

On Saturday, November 7^th the NPA cross country team will compete in the State Championship at the Cave Creek Municipal Golf Course, located at 19^th Ave and Thunderbird. Please find the pertinent details below:

Friday Schedule -- November 6, 2009

~11:45 AM – Depart from NPA in one of the school vans. Pack a lunch to eat on the way down. Upon arriving in PHX we will check into the hotel (assuming the rooms are ready), change into running clothes and travel to what looks to be a park south of the Cave Creek Municipal Golf Course.

~9:00 PM – Check into rooms.

~10:30 PM – Room check

Saturday Schedule -- November 7, 2009

7:00 AM – Wake-up

7:20 – Meet in hotel lobby and depart for course for a our morning warm-up and course “walk through.” Return to hotel -- Go and eat breakfast.

9:30 AM -- Depart for course.

11:10 AM -- 1A/2A Girls Race

Accommodations:

Embassy Suites Phoenix North

2577 W. Greenway Rd.

Phoenix, AZ

602-375-1777

http://embassysuites1.hilton.com/en_US/es/hotel/PHXNOES-Embassy-Suites-Phoenix-North-Arizona/index.do

Cost for Room: $42.00. Make checks payable to “Mike Elder.”

Food: Bring money for Friday dinner (pack a healthy lunch for Friday) and, Saturday lunch.

Call me with questions:

Office: 214-8776 ext. 308

Cell: 380-6287

Practice for the Week of October 25th to November 1st

Sunday (today)

At yesterday's practice, I asked for a 45-50 minute easy run today.

Monday, 10/26th

Green Mtn. Loop (medium) then coming up from Butler into Sinagua (via their driveway) onto the track for a "paced" mile. This mile should be run hard, with your times equal to, or better than what you averaged on Saturday (see below):

Andi, Dom, Andrew, Brook = 9:05; avg ~ 6:02

Jess = 10:08/7:02

Amy = 10:17/7:05

Danielka ... although you finished with Megan, you need to be running with Amy

Megan = 10:28/7:10

Marissa = 10:38/7:20

Keven = 10:52/7:30

Cassie = 11:31

Grace = 11:48

Everyday pickup will be at 5 PM... PLEASE!

Tuesday, 10/27

6 hills on the UT (out to the White Rd x2)

Wednesday OFF

Thursday, 10/29

Five miles w/ strides & stanfords

Friday, 10/30

Big W/U

Depart from school for St. Michaels, dinner in Winslow.

I will provide details of the hotel, costs, etc. as soon as those people who informed me they might not be staying with the team lets me know for certain...

Saturday, 10/31

Region Meet

This meet serves as the qualifier for our state meet the following weekend.

the Girls' team, as of now, is composed of:

Andi, Jess, Amy, Danielka, Cassie, Megan, and Marissa, and the boys team is, all the boys.

Sunday, 11/1

Long Run (what were you thinking?)

Practice for the Week of October 19th - 25th

Monday, Oct 19th

Green Mtn. Loop medium pace followed by flying 60s at Fxgln

Pick-up @ 5:15

Tuesday, 10/20

Babbitt Loop? followed by Stanfords.

Pick-up @ 5:15

Wednesday -- Off

Thursday, 10/21

Since we ran Switzer Canyon on Tuesday, We'll run the Babbitt's Loop/Sam's Club on this day.

Stanfords

Pickup @ 5:15

Friday, 10/22

No one will run the Hollbrook meet.

Instead it'll be a B/W-up and some track work.

Saturday, 10/23

Those who did not race on Friday, run a 1.5 mile time trial at Buff Pk. Time to be decided...

Followed by pipeline loop.

Sunday, 10/24

Long Run

Practice for the Week of October 11th - 18th

Today, Sunday, Oct. 11th

Long run -- although not as long as what you ran last Sunday, but generally over an hour... easy.

Monday, 10/12

9:00 AM -- Meet at Silver Saddle

Drive to Waterline Rd (I'll have one school van)

10 minutes easy, 15 minutes @ tempo, then back down 2 tempo.

11:30 Return to Silver Saddle

Tuesday, 10/13

B/WU w/ 2x400s, Standfords

Pick-up @ 5:15

Wednesday, 10/14

City Meet

12:25 -- High School Girls Race

1:15: -- High School Boys Race

3:00 -- Middle School Girls Race

3:10 -- Middle School Boys Race

Day's schedule:

High school athletes depart NPA after 2nd hour.

Middle schoolers need to depart after 5th hour (we'll need to recruit parents to drive you all up to Buffalo Park, since I'll be busy with assisting with meet management).

Thursday, 10/15

Shake-out run w/ strides, standfords

Pick-up at 5:00

Friday, 10/16

Off

Saturday, 10/17

Captains' Practice

Needs to be discussed as a team.

Sunday, 10/18

Long Run

Jack Boehle Invite

9:30 AM Girls Open -- girls need to arrive @ 8:00 AM

Clemmons, Huang, La Plante, Pinaire, Turakil

10:15 AM Boys Open -- boys need to arrive @ 8:45 AM

Hamblin, Jacob, Tosi

Practice for the Week of October 5th --

Today (Sunday) was what Flagstaffians would call a "horrible" day. Therefore, at this late hour, my guess is that very few of us got out the door and did our "long run." I'm going to have the Captains shake this out, and those that actually blew this day off will somehow have to atone for it on Wednesday.

Monday, 10/5

Little America, some fartlek; over to the hills; some hills, finish at Fxgln; some strides, drills, stanfords.

Pick-up at 5:15

Tuesday, 10/6

5-7 miles negative split fartlek.

Pick-up at 5:15

Wednesday, 10/7

Middle school race at Buff Pk.

High school; Captain's practice for those that need it...

thursday... stay tuned.

Practice for the Week of September 21st -- 30th

General Observations

I've organized the results in an excel spreadsheet and compared last year's 4 Corner results to Saturday's. Very impressive run by everyone! In addition, the Fosh looked very good. It is great to see our hard work paying off. However, let's continue to work hard for the next ten days. Our goal is high milage (with lots of turnover stuff thrown in for good measure). Then, at the end of the following week, we can taper a bit and prepare for the Twilight Meet in Queen Creek.

I truly appreciate your efforts at 4 Corners.

Monday, 9/21

Campbell Mesa 5-mile loop

12 striders/standfords

5:30 pickup

Tuesday, 9/22

Fartlek on the loop of LA

Bring Flats

Pickup 5:15

Wednesday -- Off

Thursday, 9/24

Switzer Canyon Loop

Pickup at 5:15

Friday, 9/25

Oldham from Buff Pk

Pickup either at Buff Pk @ 5:00 or school @ 5:15

Saturday, 9/26

Sunset Lp

Logistics will be discussed on Tuesday

Sunday, 9/27

Long run on your own

Monday, 9/28

Soilere Lp followed by flying 60's

Pick up at 5:15

Tuesday, 9/29

1000 on the track/Green Mtn/1000 on the track

Wednesday -- Off

2009 Cross Country Results

		Payson	2008 4 cor	2009 4 cor
Jordan	Burch	22nd 19:21	143rd 20:20	93rd 19:09
Cullen	Hamblen	27th 19:40	DNR	87th 19:05
Andrew	Jacobs	35th 20:20	171st 21:29	129th 20:02
Jon	Martin	23rd 19:23	135th 20:04	73rd 18:44
Dominic	Tosi	3rd 17:48	86th 18:55	43rd 17:50
Brook	Wiley	28th 19:45	DNR	112th 19:36
Amy	Bain	11th 22:39	DNR	41st 21:54
Marirsa	Clemmons	DNR	DNR	DNR
Megan	Dwyer	DNR	25th 21:34	DNR
Keven	Griffen	DNR	DNR	DNR
Andrea	Klimowski	1st 19:37	6th 20:13	2nd 19:37
Cassie	Pinaire	26th 23:48	DNR	66th 22:49
Daniella	LaPlante	22nd 23:31	DNR	55th 22:22
Jessica	McMillin	8th 22:06	36th 22:01	39th 21:53
Anna	Tirakul	DNR	DNR	DNR
Grace	Huang	35th 24:59	DNR	DNR

Practice for the Week of September 14th -- 19th

Monday 9/14

No organized practice

All were asked to run yesterday, therefore if that did not happen, then go home and run on your own, as I am attending a conference in Prescott

Tuesday 9/15

Bring your flats

Soliere loop followed by flying 60’s

Pick-up at 5:30

Wednesday 9/16

Urban Tr to Little America (hard) back to track

Drills/Standfords

Pick-up 5:15

Thursday 9/17

Foxglenn

1mH/1me/2mH/2me/3mH/3me/3mH/2me/2mH/1me/1mH/1me/1H/ cool down.

Pick-up 5:15

Friday 9/18

Am practice – meet at 6:15 AM

Big warmup

Saturday 9/19

Meet

Four Corners Invite

More information to follow…

MIDDLE SCHOOLERS MAY ATTEND EVERY PRACTICE

Practice Schedule for Sept 7 -- 19th

This is the start of a crazy week... It already ended crazy with Labor Day finding people on vacation, others at the fair, and today having to change our original practice plan as a result of many variables.

What is "crazy" about next week is I've added a Wednesday meet, throwing the original "master" schedule into disarray. Then a the end of the week, I'm attending the annual State Athletic Directors conference Saturday through Tuesday (but will be back for practice on Tuesday afternoon!). At the end of that next week we race here in town at the Four Corners Invitational.

So here's how it shakes out:

Monday 7th (Labor Day)

8:30 AM -- A medium-paced run at Campbell Mesa on the 5 mile trail; followed by strides.

Pick-up at 10:00

Tuesday

Practice the "warm-up" we'll employ at every meet; followed by Stanfords.

Pick-up at 5:00... will parents be able to make this early pick-up? If not, then I will assume they will contact me in advance.

Wednesday, 9th

Our first meet -- The Payson Multiple Invitational (what a stupid name for a meet) I believe I have all the pertinent information up on this blog in our "2009 Schedule." Not everyone will be making this trip. I believe I have spoken to those athletes...

Meet info:

http://www.arizonatrack.com/arizona/2009_Results/2009_XC/2009paysonmultipleinfo.pdf

Thursday

Off... Go see your teachers (although you should have talked to each on Tuesday in the classes that you were going to miss).

Friday

1000 meters on the track at race pace (the pace you ran at Payson); followed by the Green Mountain Loop; then back on the track for a another 1000 meters.

Pick-up at 5:15 PM

Saturday, 12th

I'll be in Prescott for the State AD Conference... therefore, it'll be a "Captain's Practice" for all who can make it. This will be communicated to all prior...

Sunday

Long run, on your own.

Monday, 14th

We're going to move Wednesday's day off to today!

Tuesday

Hills on the Urban Trail.

Pick-up at 5:15

Wednesday

Green Mountain and beyond Loop; plus flying 60's.

Pick-up at 5:15

Thursday, 17th

Cedar Loop.

Pick-up at 5:15

Friday

AM practice

B/WU

Saturday 19th

Four Corners Invite... More to come!

2009 High School Schedule

Date	Meet	Site	Time	Other Info
Wed 9/9	Payson Multis	Payson Golf Course	4:00 Girls; 4:30 Boys	Depart NPA -noon Return - 9:00
Sat 9/19	4 Corners	Buffalo Park	10:00 Boys; 10:40 Girls	Report to Park 90 min before race
Sat 9/26	Shane Morris Invitational	Woodland Lake Park	2:50 Girls; 3:20 Boys	Depart NPA - 11:00 AM Return - 9:00 PM
Fri 10/2	Desert Twilight CC Festival	TokaSticks Golf Course, Gilbert	5:00 Boys; ??? Girls	Depart NPA 11 AM - Return Saturday
Sat 10/11	Jack Boehle Invitational	Ft. Tuthill	TBA	Due to SAT's, those not taking this test will "race"
Wed 10/14	Flag City Meet	Buffalo Park	12:25 Girls; 1:15 Boys	Team to meet at Buff Pk 2 hours before their respective races
Sat 10/31	Region Championship	St. Michael	Mid-morning	We will leave after a short practice and dinner on Friday night
Sat 11/7	State Championship	Cave Creek Golf Course	TBA	Depart after School on Friday
Sat 11/21	NXN	Kiwanas Park, Tempe	Details to be discussed later

Practice Schedule for Aug 31 -- Sept 6

Monday 8/31

An easy Soliere loop, followed by strides and stanfords.

Pick-up at 5:15

Tuesday 9/1

More hills over on the Urban Trial.

Pick-up at 5:15

Wednesday 9/2

Off

Thursday 9/3

On the schedule is an hour hard run on the Old Walnut Canyon Rd, however transportation is going to be a challenge.

NO MIDDLE SCHOOLERS TODAY

Pick-up at 5:30

Friday 9/4

What is scheduled on the outline is an AM practice. This will be an easy run on the golf course. What we've done in the past on AM practices is meet at school at 6:15 AM and begin our run around 6:30 (therefore no one can be late!). We usually finish at 7:15. We divide up who brings what for breakfast, shower/eat, and go to class. Let's talk about this during the week and get it organized and/or identify who can't make it, since this will not be a missed practice counted against anyone... as the entire Labor weekend falls into this category.

Saturday 9/5

What is on the schedule is Oldham, but since we did this on Saturday (as a substitute for Upper Oldham) we may want to try Upper Oldham this weekend (at least for those that are present). Time and pick-up will be determined in meetings during our discussions.

Sunday 9/6

No Tewanima Foot Race Tewanima Foot Race ... run on your own.

Practice Schedule for Aug 24th -- 29th

Monday, 8/24

Middle Schoolers joining us... and all workouts Monday - Friday are open to them.

5-6 mile easy run (of course the middle schoolers will be running something modified, and in each case, I'm listing the high school approximate workout)

Although the master schedule says "Little America" we will run the Wakonda Loop instead.

Followed by 6 strides and stanfords.

Pick-up at 5:15

(Please be on time... last Friday we had a pick-up time for 5:15 and one parent did not show until 6 PM. This cannot happen and there will be consequences... perhaps I could make additional monies as a "sitter." However, you will not like my fees. Thanks very much.)

Tuesday, 8/25

Hills on the Urban Trial

Pick-up at 5:00

Wednesday

Off

Thursday, 8/27

"Long" Tempo

Pick-up at 5:15

Tonight is "back-to-school" night for parents

Friday, 8/28 (early dismissal)

Easy run... in prep for tomorrow's Upper Oldham

strides/standfords

Pick-up at 3:15

Saturday, 8/29

Meet at the "Y" at 8:45 and we'll shuttle to the Upper Oldham trailhead.

Pick-up at ~11:00.

Practice Schedule for Aug 17th - 8/23

Note: I'm attending the annual AZ Cross Country Coaches Association clinic on Saturday...

Also -- please note pick-up times.

Monday, 8/17

~5 miles Little America/strides/stanfords

Pick-up 5:15

Tuesday, 8/18

Van out to Sam's Club for the Sam's Club loop -- a tempo for most

Pick-up at 5:30

Wednesday

Rest

Thursday, 8/20

Green Mtn. loop followed by 6x flying 60's/stanfords

Pick-up at 5:15

Friday, 8/21

Liberterianville Lp -- another tempo for most

Pick-up at 5:15

Saturday & Sunday

Consult "master schedule"

Official Cross Country Practices Begins!

Monday, August 10

2:00 PM

Meet at Buffalo Park (Pickup at 3:30)

2 mile time trial/tempo run

Report: A hot day (at least for Flag). Top 4 looked good, with the two top runners looking very, very good.

Results (and in no particular order):

g: 22:22, Yes: 14:26 (7.02), D: 22:21, M: 14:43 (7:02), A: 13:03 (6:20), A: 15:08 (7:06), K: 22:21, AA: 26:27... D: 11:24 (5:23), J: 13:15 (6.20), Jd: 14:10 (6.20), A: 13:29 (6.20).

VERY IMPORTANT NEWS---

First, To the frosh runners... please make sure you have good shoes to run in. They should not be shoes that you've used to play other sports in at camp this summer, or that you've used to hike around in. What you want are running shoes (road or trail) and then a second pair, if your parents can afford them, to alternate... A good watch (one that allows you to record split times), a rope, and a water bottle.

Second, What do you think about consequences for missing practices? In the past it has always been, scorn from Mr. Elder. I'm tired of "scorn." I would like to suggest, that we all get to miss one practice w/ no consequences. The second practice missed results in the consequence of not running in the next meet. However, let us be very specific of how a "missed practice" is defined:

1) Going on a vacation... right now vacation is over! It's cross country season. For example, Labor Day weekend is right around the corner. Although the biggest meet in Northern AZ is scheduled for that weekend (Peaks) I refuse to run it... however, we do still need to PRACTICE.

2) A doctor's appointment (other than a physical... since you've known all along that you had to have a physical for participating in a sport all summer!) is understood. Make-up tests and tutoring is understood... detention is NOT! Clubs? NOT! You're in high school, and I'm making you choose! You cannot DO IT ALL! So people, please get serious about something...

3) What else should we "excuse?" I'm open to this, since all I want to do now is smile when people tell me they'll be missing practice, rather than getting upset.

Can't wait to discuss this with you all...

Tue, 8/11

2:00 PM

Meet at the "Y" (the intersection of Elden Lookout & Schultz Pass roads)

Pickup at 3:30

Wed, 8/12

Off

Thurs, 8/13

Meet on the stage at 3:20 (pickup at 5:00)

Fri, 8/14

Same as Thursday

Sat, 8/15

Meet at school at 8:30 AM

Pickup at ~11:00 AM

Sun, 8/16

"long run" on-your-own

Practice Week of July 13 - 18th

All practices are "on your own."

Practices July 6th to the 10th

Monday 7/6

Sunset 

Meet at school at 9:00 AM, Pick-up at 11:00 (11:30 might be more accurate!)

(Unless we can have Mr. Jacobs drive one of the vans, some of you who drive are going have to follow me in one the other van up the mountain).

Wednesday 7/8

Dear Hill

Meet at school at 9 AM unless you're Andi, John or Cullen, then meet at Silver Saddle at 9:20

Pick up back at school around the same time as Monday (~11:30).

Friday 7/10

Track workout

Meet at school --  pick up at 10:30.

Saturday... on your own, just as Tuesday and Thursday were...

Practice Schedule for June 29th - July 4th

Monday, June 29th
Well, practice already happened. Good turnout with TomTom (dom), Claire (Grace), Gram (Ana), and Chase (Megan) in attendance... Still looking for Kev (Keven), and Coyote (Wiley).

I thought there was way too much negativity associated with what went on today. Let me very clear here... IF YOU DO NOT WANT TO BE THERE, THEN don't!!!

Tuesday
Run on your own

Wednesday, July 1st
Meet at the duck ponds on Walnut Canyon Rd.

Thursday, July 2nd
Run on your own

Friday, July 3rd
Ft. Tuthill

Saturday, July 4th
We'll meet the "Historic Flagstaff flagpole" at 6:45 AM for a 7AM "informal" 4-mile "race" that our good friend, Randy Wilson, is promoting. We can talk more about this at practice...

Cross Practice -- Week of June 24th through the 26th

All practice times will begin at 9:00 AM, unless otherwise noted. Practices run approximately 90 minutes.

Wednesday
Babbitt Rd (down past Sam's Club at the end of the cul-de-sac).
Present:
Yes, Claire, JR, Skinny and Skinnier, Maria


Thursday
Campbell Mesa

Friday
Ft. Tuthill

June 15th through to the 22nd

Nike Outdoor Nationals

This is the weekend (or the week for me) when I'm in North Carolina working at the NON. I arrived Sunday evening and got together with old colleagues (I taught in at a school in Raleigh for 12 years prior to coming to Flag), then on Monday loaded a large truck with equipment and drove to Greensboro (named after the great Revolutionary war hero, Nathaniel Greene). Today we loaded into the truck 454 boxes filled with backpacks that will given to every athlete who runs at NON.

To the point...
Therefore, I'm not in town and cannot schedule practices for this week until I return. As I mention at one of our practices, you need to keep running, practicing on your own! Every day you don't practice, you lose two. So keep running.

On to tomorrow...
I'll try to update this and keep you abreast of what goes on at NON. The best runners in the nation are here, and I wish you too were here. I've taken only runner one runner to this meet -- Tolan Thorton -- and he pr'ed by less than 30 seconds in the 2 mile (yea, they run a mile and two mile, instead of the crappy 1600 and 3200!). Tolan ran 9:09, running 4:35 and then running the next mile in 4:34 (we call that "negative splits), and winning the "slow heat."

See you tomorrow!

First week of summer running!

All Start times at 9 AM and Pick up at 10:30 AM unless otherwise noted

Monday, June 8th... tomorrow!
Campbell Mesa
Her we can chose between many different loops
Pick up at 10:30 (although some of you may finish before others and have to wait around... so we can all do stanfords together!).

Wednesday, June 10th
Ft. Tuthill

Friday, June 12th
Buffalo Park

Saturday, June 13th
The "Y" @ Elden Lookout and Schultz Creek

Sunday I fly to NC for the Nike Outdoor Nationals (a meet I have been working for the last 14 years). I'll be back for practice on Wednesday, June 24th.

The Beginning of Summer Training

As I sit here typing while proctoring the first final exam, I am excited about the prospect of beginning a new season. More about seeing new faces and how those "newbies" will develop over time. Then again, perhaps no new runners show, or don't show enough to really affect change?

Those who would like to join us on Monday and Tuesday, after finals, we'll meet on the stage 20 minutes after the bell. Practices normally last 90 minutes.

I'll update later.

Chino Valley Observations, This week's schedule and Region meet Intenary

Results for those who ran at Chino Valley are up at "2009 Performances." Lackluster overall to say the least.

For the Distance Runners for this week:
Monday -- Repeat 400 (similar to the format we ran two weeks ago)

Tuesday -- Big Warm-up

Wednesday -- 20 minute easy run after checking into hotel

Friday -- Short run after school (more a recovery run)

Regions:
Wednesday’s Schedule

Depart: Wednesday, May 6th after school.

Dinner: Olive Garden in Flagstaff ($10.00/person)

Accommodations: Best Western Inn – Payson (Telephone: 928-474-3241)

Cost for Room: $30.00/per person (make checks payable to NPA). Please submit checks to Ms. Sommers at the Reception Desk by first hour Wednesday.

Contact: M. Elder cell 380-6287

Return: We will eat after the meet and return to NPA @ approximately 9:00 PM Thursday evening.

SNOWFLAKE INVITE -- Observations and Insights

Another great meet, backing up Blue Ridge, with good performances by everyone!

Now I really mean that! I'm going to tell each and everyone when you run well, and when you run not-so-well (and when I tell you the later, suck it up and take it)!

Sprinters, please look at your times from this meet compared to PR's from last year. All bettered their times from last year, and at Snowflake it was in gale force winds!!!! My thanks to you and your hard work, and to Joann Delaney for her energy, exuberance and enthusiasm!

Distance Runners:

It appears that you (and what I mean here is, both boys and girls!) are in the process of putting NPA back on the map! Here's why:

We had two of you win their heat -- Jon and Marissa -- and did it in really fine fashion by showing guts and determination.

In the mile races, neither won, but in the one race we went 2, 3; which is really better then a win (more points)! RJ showed guts by finishing 2nd as well, and Megan... Holy Cow, did she SHUT ME UP with running aggressively in the 8 and PR'ing!!!

Only a couple of you (distance runners) will run next Friday at Chino, so that you may continue to train and prepare for Regions and States, and for some of you, MOC and perhaps Great Southwest.

Morning Practice

Back by popular demand, we'll practice next week on Monday, Tuesday, Thursday and Friday (for those runners not competing at Chino Valley).

I've updated the Snowflake performances on this blog... you can find those times by looking on the right margin and clicking under "Past Posts" and then on "March 29th - April 5th." It's all there!

Weekend Practice

Don't lose what we've gained this week by our two-a-days!!

Saturday --
Although it was suggested we meet as a team, and I am in total agreement -- given the weather forecast, I don't want to put anyone in a dangerous circumstance... so please run on your own. However, do this:

Tomorrow should be a hard workout since we had planned to race. Perhaps wait to run this workout in the afternoon, when the roads are either plowed, or the sun has taken any of the slipperiness out of them. Do a "long" tempo. The entire run, including warm-up and cool down should be 50 minutes (NO LESS).

Sunday --
A medium paced run lasting 75 minutes.

See you Monday at 6:15 AM (if you are able)

Week of 4/5 -- 4/13

Monday and Tuesday
AM Practice -- 6:15 -7:15
I'd like to make these morning practices mandatory, but realistically, I'd lose everyone on the team. Be there, if you can.
PM practice pick-up at 5 PM.

Wednesday -- AM and PM off...

Thursday
AM and PM (see above for "Monday and Tuesday")

Friday
AM only

Saturday
Sedona Invite -- Remember, not everyone is guaranteed to run. You'll be informed at the AM Thursday practice who competes and in what events.

Sunday
Captains' practice.

MORNING PRACTICES!

Today is Thursday, April 9th... I'd like to comment on our AM runs. On the first day, I was thinking it would be a poor turnout, however, I was wrong with 99% of the team in attendance. However, I got the funny feeling that most came as a result of the phrase of not running in meets. To test this thesis, in the afternoon practice, I told them they didn't have to come if they didn't want to and there would be no consequences (except maybe nasty stares from me). It should be mention the two who were no-shows were captains of the girls' team. Such is the leadership... in this case.

That afternoon the workout was extremely hard (6x400, short rest for distance runners and sprint workout with Ms. Delaney and Shaun). It was the best workout of the year and everyone (I believe) came away knowing they accomplished some great).

Tuesday AM... another great turnout. The afternoon the distance runners ran six miles with each mile run as a negative split. Two weeks ago we ran this same workout and all except one did not achieve their objectives. This day all ran great.

Wednesday is an off day. One in seven. And today we were back at it in the AM. All distance runners present... While stretching, I told them that all good runners train in the AM. I was fairly consistent during both cross and track, but summer and winter were limited to one long run (80 to 90 miles/week). I firmly believe in the AM run... more for recovery. Megan the nail on the head when she compared the morning run to being on steroids!

More later...


As of this Monday, April, 6th the NPA track and field team will be holding morning AND afternoon practices.

The AM practice will begin at 6:15. Unlike practices in the PM, you will have 15 minutes to loosen up and begin a "recovery run" for distance runners, or strength training for sprinters.

The AM practice will end at 7:15, which gives you 45 minutes to shower and eat before your first hour class.

This is a "mandatory" practice. However, no one will be suspended from the team if they do not attend. They just may not run in meets (as explained in an earlier post).

2009 Progression

Meets listed in this order:
Skydome Classic, Chandler, Scottsdale Dist. Classic, Blue Ridge (BR), Snowflake (SF), Chino Valley Invite (CV)

Marrisa
6:50 6:21 6:31*
*84, 96 (3:00), 1:46, 1:45
BR 1:36, 1:45, 1:49, 1:47 (6:58), 1:47, 1:49, 1:50, 1:37 (14:03.98)
SF 81/88/2:49.88
Regions: 2:52.64 (11th)/6:27.72 (6th)/14:48.25 (8th)

Dom
6:00 5:08.3 11:12*
*81, 84, 85, 86 (5:35), 86, 87, 86, 77
BR 78, 83, ~85, ~85 (5:30), 83, 84, 86, 86 (11:03.62)
SF 67/70/2:17.63
Regions: 2:26.06 (13th place)/5:12.49 (4th)/11:33.17 (1st)

Jon
5:47 11:20 5:14*
*72, 81 (2:32); 85, 75
SF 70, 85 (2:35), 92, 77 (5:25.24)
2:31.25 (16th place)/5:15.32 (6th)/12:12.68 (5th)
2008, 5:56@ Chno; 5:51 @ Region

Andi
2:26.5 (Lmbjk), 5:51.8/12:43 5:18.6 11:48*
*79, 87, 89, 90 (5:47), 93, 91, 89, 86
BR 68, 78 (2:26 relay); 68, 74 (2:23.68 open)
SF 76, 84 (2:40), 84, 74 (5:18.74)
CV 1:02.08 (New PR)
Regions: 6:06.74 (2nd)/ 12:46.31 (1st)
2008, 11:45 @ SDS; 2:28.15 @ Pg; 12:42 @ Chno; 2:28.9 @ City; 62.12 @ state


Meg
6:13/13:35 12:34 5:56*
*83, 90 (2:53), 93, 90
BR 82, 85 (2:47.6 relay); 75, 96 (2:51.37 open) Not certain if these splits are correct for the open (most likely 85/85).
SF 77, 85 (2:42.8 NEW PR)
Region: 2:50.69 (5th)/6:15.71 (3rd)/14:35.71 (6th)
2008, 5:53 @ SDC 2:43.8 @ City: 2:48.6 @ Reg; 2:46 @ state; 12:42 @ state

Rude
12.87/26.05
BR 25.27; 5-04; 37-07
CV 16'4 75"/12.49/25.71
Regions: 37'1." (8th)

Need
16.65
BR 16.27; 34.8
SF 16.51, 35.07
CV 16.33
Regions: 15.71/34.52
2008, 16.75/35.79 @ Pg

Delaney
SD 32.93 15.09
BR 14.9; 31.51
SF 14.85/31.71
CV 15.22/32.29

RJ
5:00.42 10:19 *4:52
*67, 74 (2:21), 75, 74
BR 55.23; 66, 67 (2:13.39)
SF 67, 73 (2:21), 75, 74 (4:51.35)
Regions: 2:09.73 (3rd)/
2008, 4:59 @ SDS; 11:07 @ Pg; 2:17 @ City

Corrie
12:48*
*89, 93, 96, 97 (6:16), 1:40, 99, 1:42, 92
BR 75, 84 (2:39, relay)
SF 87, 90 (2:57), 92, 87 (5:57.74)
Regions: 2:46.82 (3rd)/6:21.4 (5th)/13:47.44 (4th)
2008, 12:59 @ SDC; 5:56 @ City; 2:43 @ Chno: 5:56.3 @ Reg; 2:32 @ state: 5:37

Tan
27.5
BR 13.12; 27.23
SF 13.07
CV 13.2/27.17
Region: 13.14/26.84

G-Money
BR 1:10.01
SF 1:01.84
Region: 1:01.95

Em
32.09; 110.90
BR 31.12; 110.76
SF 32.53/1:09.20
CV 32.56/1:07.93 (pr in the 400)
Region: 31.81 (semis)/30.95 (finals (13th place)/1:07.93(semis)/1:08.33 (3rd place)

Gil
Sky 32.95
CV 32.98
2008, 73.89/32.0 @ Pg

Jordainian
BR 80, 87, 92, 95 (5:55), 97, 100, 100, 83 (12:17.33)
SF
Region: 5:32.19 (11th)/12:19.14 (6th)

Jess Mc
BL 82, 89 (2:51 relay)
CV 83, 83/2:46.48
Regions, 2:46.32 (2nd)

Jacobs
72, 76 (2:28.94)
SF 70, 76 (2:26.63)
Regions: 12:21.12 (8th)

JR. Ridley
Region: 14.68

Track Practice for the week of March 23rd -- 29th

* Please note, practices will end for all distance runners at 5:25 until further notice. Parents please plan on picking up your child no later then 5:30.

Monday
Sprinters -- Working with Coach Delaney
Distance -- Six mile tempo on Old Walnut Canyon Road

Tuesday -- Same as Monday
Distance -- Easy/Long/strides/Stanfords

Wednesday -- Off

Thursday -- Those running on Friday should make certain that today's focus is on stretching, striding, and more stretching. Jumpers should work on measuring their steps... however, rumor has it that the Sinagua track is being used for a meet.

Friday -- Travel to Chandler.
Depart NPA after 4th.

Saturday
Distance -- Those who competed on Friday should run for 40 minutes easy.

Sunday
Distance -- Captain's practice at Buff Pk. Oldham.

Please note that I am missing Julia Needhammer and Andrew Rudebusch's emails. Those of you who may know them, please forward.

Please do not forget to check the NPATrack website for any last minute announcements.

http://npatrack.blogspot.com/

Michael Elder
melder@northlandprep.org
Office: 928-214-8776 ext. 308
Cell: 928-380-6287

SPRINTERS

A Message From Coach Delaney

Warm Ups (Every workout with great gusto!!)

1. Jog 400 meters – 600 meters
2. High knees x 2 (15 reps)
3. Small Bicycles x2
4. Straight Legs x 2
5. Walking lunge 20 x 2
6. Side Jacks x 2
7. Big Bicycles x 2
8. Karaoke x 2
9. High Skips x 2
10. Hamstring Sweeps x 2

TEMPO FORM ELEMENTS
1. Pulling
2. Foot Flexion
3. Swing Leg over stance knee
4. Extended back knee
5. Arms swing
6. Relax face, neck, and jaw


Tempo Workout #1

Warmup
12 -100s with walk back rest working each form element x 2
After each 4 tempo runs do 2x8 Back and Front Tosses with medicine ball



Tempo Workout #2

Warmup
(400 meter runners) 100 meter x 6 with 2 minute rest each decrease rest by 15 seconds (work each form element)

(200 meter runners) 250 meter x 6 with walk back rest (work each form element)

(100 meter runners) 150 meter repeats x 6 with walk back rest (work each form element)

After each 2 tempo runs do oblique partners pass with Medicine Ball: 10 x right rotation, 10x chest pass, 10 x left rotation


SPEED DAY ONE*

- Warm up
- 2 x 60 Buildups – no spike – 2 minutes rest
- 6 x 30 fast rolling starts – spikes, 3 minutes rest
- 2-4 x 60 three point starts – spikes, 8 minute rest
- 1-2 x 80 Three point starts – spikes, 10 minute rest
- 1 x 150 Standing start – spikes
- WALK or slow jog 400 – 800 cool down

SPEED DAY TWO*

- Warm up
- 2 x 60 Buildups 2 minute rest
- Put on spikes
- 1-2 x 20 meter fast standing starts 2 minute rest
- 4-6 x 20 meter Block Starts 3 minute rests
- 2 x 80 meter corners with standing starts 8 minute rests
- 3 x 40 meter flying 40’s with 4 minute rests
- WALK or jog 400-800 meter cool down



*Speed days are all about going as fast as you can! No slackers. Every run should be all out 100%!!!! If you are not tired when it’s over, you didn’t go fast enough.

Greetings from Boston

Sorry that only two sprinters showed for practice yesterday. Guess they'll be scoring all the points at the state meet since many of them feel that they don't need the practice. What a waist of time for Ms. Klimowski who came to supervise and work with any of the sprinters who may have wanted to work on their jump techniques. Can't wait to hear the excuses! My favorite part of coaching.

I'm fine, thank you very much. Yesterday a very long day. My flight landed at 6:05 AM, then shuttle to the hotel, check-in, and then out to the Reggie Lewis Center for an all day session of setting up the track; hanging banners, moving 187 boxes of backpacks up to the second floor where registration is taking place, then creating packets for registration pick-up that begins today at noon. First track event takes place at 2:30, which I don't know what it is, but the newest event is the 5000 meter run also taking place today. I'll report on that later, as well as any Jordan Hasey sightings.

Have fun at school on this Friday the 13th!

Practice Schedule for March 9th -- 17th

Monday Weather-wise an ugly day with high winds forecasted all day!
Sprinters
You must meet Ms. Delaney at Fox Glenn Park at 3:15 (Please notice that this time is five minutes sooner then when we meet on the stage). You will do a Tempo/Agility workout w/ active stretches prior.

Distance
An easy 45 minute run, ending at the track for drills/strides/stanfords.

Tuesday
Sprinters
Meet Ms. Delaney on the Sinagua track again at 3:15 for a speed workout.

Distance
Track workout
Sets of 600/400/300 @ goal pace or faster.

Wednesday
All off

Thursday
Sprinters
Play by ear since Ms. Delaney, as of now, will not be meeting with you, and I'm off in Boston working the Nike high school Indoor National meet until Wednesday, when I will be back in town.

Distance
A hill workout... not sure how you're going to accomplish this (see above).

Friday
Sprinters
See Thursday

Distance
Yesterday should have been hard, therefore today should be similar to Monday above.

Saturday
Distance
The same tempo run we ran two weeks ago at Buff Pk but this time faster(?).

Sunday
Distance
Long Run

Monday
All Off (since I return on Wednesday, and would like to hold a formal practice for all -- unless, Mss. Delaney or Klimowski can meet with you)

Tuesday
Distance
Easy run

Schedule for February March 2nd to 8th

Distance (D)
Sprinters (S)

Monday
D -- Green Mountain Loop; then:
Some 2 x 3 sets 400 at goal pace (100 jog between each 400, 400 between each set);
Others 4 x 3 sets... see above... STANFORDS
S -- Meet w/ Ms. Delany

Tuesday -- An early release day. We'll meet @ 1:20.
D -- Easy run; Strides
S -- Meet w/ Ms. Delany

Wednesday
Meet @ Skydome
NPA is responsible for this meet, which means I would like all to assist when they are not involved in their event (warm-up, cool-down, and participating in your event).

Thursday
D -- Long run
S -- Anaerobic run, drills, strides, Stanfords

Friday
All off

Saturday
9:00 AM -- All @ Sinagua Track

Sunday
D -- the "usual"

Sprinter's Schedule -- Week of February 23 - 28

All practices should begin with a routine warm-up that will be the same routine used before races. It will include rope stretching dynamics, running drills, and explosive sprints at very short durations. It is a routine designed to have you ready to run at maximum ability.

Monday -- Dynamic stretching; 20 minute easy run; hills on Falcon; Stanfords.

Tuesday -- All meet at the Skydome at 5:15 to begin warm-up, then on the track from 6-7pm. 600/500/400/300/200. Pick-up at 7:20.

Wednesday -- No practice.

Thursday -- Following stretching; go for a 25 minute easy run. 3x5sets of 100s at various speeds alternating on straights and curves. 100 meter walk between each interval; 800 meter jog between each set.

Friday -- After stretching & running drills, strides on the football field w/ JJ, squat thursts, bounds before each. Work w/ blocks after stretching. Finish w/ Stanfords.

Saturday -- No organized practice.

2009 Track and Field Schedule

Wed 3/4 Skydome Classic 9:00 AM

*Sat 3/14 Monument Valley Classic TBA

3/16 - 20 SPRING BREAK
We will practice from Wednesday through Saturday

**Fri/Sat 3/27 Chandler Invitational All Day
Fri 4/3 Scottsdale Distance Classic 6:00 PM
Sat 4/11 Sedona Relays TBA
Fri 4/17 Blue Ridge Invitational Noon
Fri 4/24 Snowflake Invitational 11:00 AM
Fri 5/1 Chino Invitational 2:30 PM
Thursday May 7th Region Meet @ Payson High School
For the Region meet we'll travel to Payson after school on Wednesday and spend the night.

Fri/Sat 15-16 State Meet (Mesa HS) TBA

*This meet is scheduled the Saturday before Spring Break. I will be in Boston working the NIN meet. However, some of you might want (or need) to race, and if there is interest, perhaps Coach #2 or #2.5 might take all interested to MV to run.

** The Chandler Invite is a two day meet where Saturday's events have the top athletes in the state compete.

The above list of meets are potentially the meets NPA plans on attending. Please understand that not all athletes will attend each meet, and in fact no athlete is guaranteed to attend any of the meets with exception to the Region meet.

January/February Training

Runners:

May I suggest an outline for the next 6 weeks (or so)?

Mondays -- always an easy day, which will be followed by hard days on Saturday and Sunday (see below);

Tuesday -- a long day;

Wednesday -- off, unless you took a day off on any other of the days you were supposed to be training;

Thursday -- hills;

Friday -- easy;

Saturday and / or Sunday -- tempo and or very long. Ideally Saturday should be a tempo (since most of our meets will be on Saturdays and therefore, a tempo will best simulate a day of competition, and Sunday should be your longest run of the week (which can be ridiculously slow).

Now, Sunday's the day that gives me the most concern, since if you are running by yourself, will you go out for a "long" run. And for goodness sakes! You all know how I feel about "long" runs!!! If you can't do it, then let's discuss changing this schedule. But for know, this is how it should flow.