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