Practices for the remainder of Break

Congrats to Keven!
Go to:

http://azdailysun.com/sports/daily-sun-s-top-sports-stories-of/article_a09b9958-01a7-5c76-bafd-0d443689d4f7.html

She's the #7 sport's story this past year in Flag, according to the Daily Sun!

Today
A decent workout that we were able to run "significant" miles (although some of you were not there on Monday for my talk about the concept of "stacking" and if you don't understand this concept, then it will very difficult for you to be a good runner).

Tomorrow, Tuesday 12/27
9:00 AM Meet
10:15 Pick-up

Meet in the "parking area" that is just before the on ramp onto I-40 westbound, off old 66.
The best way to get to this is for you to go East on 40 and get off at the Walnut Canyon National Monument Exit. At the end of the exit, turn left, then turn left again after crossing the overpass of I-40. The "parking area" will be on the left, 300 meters after turning.

We'll tempo part of this course. For some, 2 miles, for others 3 miles.

Wednesday
Off for all that ran on Sunday... Christmas Day. For those that didn't, see the above message about "stacking."

Thursday, 12/29
9:00 AM Meet at School
Switzer Canyon Loop

10:30 Pick-up (this time is later than usual)

Friday, 12/30
8:30 School/8:45 Ft. Tut.
Trip to Sedona for a track workout
12:30 Return

Saturday, New Year's Eve?
9:00 AM Meet in the parking lot between City Hall and Wheeler Park
10:30 Pick-up

Sunday
Long Run...

Monday's Workout Update

Christmas Day. No one's checking this.... not a creature was stirring, not even a mouse.

However, now that Monday's almost here, and the workout is taking place at Andrew's, ie, FOREST HIGHLANDs, we need to agree on a plan of action.

Plan-of-Action
9:00 -- Meet at the Gate House entrance at Forest Highlands (there should be parking immediately to your right... I promise to get there early to clear this all with Security).

Perhaps a long run, which we were supposed to do yesterday... if it was a normal day... which it wasn't... I suggested, getting out of the house at some point and do something (2--30 tempo??? "no one would know you're missing....?").

10:20 -- Pick up?

For Tuesday.... no Sedona trip... We'll discuss what we need to do on Tuesday and the rest of the week tomorrow (Monday), then figure out where to hold practice...

Friday's Sedona Run -- UPDATE

Why am I thinking that you're really checking the blog for updates?!? One can hope.

I impressed with the fartlek workout on Tuesday and how far and long you went today in pretty cold and windy weather.

Although it'll still be cold tomorrow, I was hoping to make our trip to Sedona a "Quality" workout. There has to be a "fast" component since we're dropping a thousand feet or more. I'm willing to listen to suggestions on what you think you should do to get the most out of this run.

TEMPERATURE IN SEDONA 

30's most likely when we're running. The high for sedona tomorrow is only forecasted at 47°, however by that time we'll be back in Flag. Dress warm and bring a change of inner garments, since they should be damp (cold!) after you run (and please don't where your running shoes the entire time!!).

The plan again:

830 Am: Meet/depart NPA (w/ a stop to pick up the "Westsiders" at FT. Tut.)
~Noon: Return NPa (let's plan to call when we get within cell range).

BRING SOME FOOD, AND SOME TO SHARE!!!

Should be fun.

Practices Over Break!

Thursday, 22nd (2nd day of Hanukkah)
A "long-easy" run.
The high today is 25°! Dress appropriately.
9:00 AM
Meet at school
10:15 Pick-up

Friday, (the day before Christmas Eve)
Hard (at least parts!) we should feel very tired after.
Wind chills put the temp at 16°!!! I am not making this up!!!
Some want a practice in Sedona (Plan A... Plan A will only happen if we have 5 runners commit);
Some will not want a practice in Sedona, therefore (Plan B)

Plan A
Meet at NPA @ 8:30 Van to Ft. Tuthill and pick up those on that side of town)
Return to NPA 12:30

Plan B
9:00 AM
Meet @ Seachrist Middle School.
We'll tempo parts (long fartlek) up Quintana.
Pick up @ 10:15

Saturday (really Christmas Eve)
A "long-easy" run.
9:00 AM (who can't meet for an hour and a half in the morning to get you out of your parent's hair!)
Kinsey (not Knowles... and thanks to Brenda for catching that "typo":) Elementary on Lone Tree.
10:15 Pick-up

Sunday (Merry Christmas)
Long Run? No! Do something short and fast. 30 minutes. This way no one notices that you slipped out!

Monday (the day after Christmas)

http://www.nauathletics.com/sports/track/2011-12/schedule

Monday (Happy first day of Kwanzaa)
A "long-easy" run.
Would it be okay for Andrew to have us run out at Forest Highlands (after all it is the 6th day of Hanukkah?)
9:00 AM - 10:15

Tuesday, 12/27
Let's plan another trip South?

Wednesday, 12/28
Off -- but only for all of you who ran every day since last Wednesday. If not, you need to run!

Practice over ( Early) Break

Friday 12/16

Last day of exams w/ the last exam ending at 11:45 (if no one has a make-up).

Let's Run(!) from noon to 1:30 (pick-up)



Saturday 12/17

9:00 AM

Meet in the parking lot between Wheeler Park and City Hall.

We'll do a run around town.

10:30 Pick-up



Sunday

On your own.



Monday 12/19

Captain's Practice since I'm in a morning meeting at the AIA office in PHX.



Tuesday

9:00 AM

Meet in the parking lot, behind Home Depot. We'll go for an out-and-back on old Route 66/Walnut Canyon Rd.

10:30 Pick-up



Wednesday

Off

Exam Week

Here's what I just posted on "Track 2012"

"I posted somewhere that we'd practice Monday through Thursday, with Friday off,  throughout the winter. Andrew, who I assume represents the team, asked that we keep the normal schedule with Wednesday off. Therefore we'll abide by the normal schedule of practicing Monday, Tuesday, Thursday and Friday. Saturday and Sunday's practices will be coordinated as it approaches."



Tomorrow -- We'll have our only scheduled practice until Friday (last day of exams).


Remember a healthy mind, needs a healthy body... therefore, you need to "exercise."


Choir people. I feel sorry for you.

Track Season 2012

I posted somewhere that we'd practice Monday through Thursday, with Friday off,  throughout the winter. Andrew, who I assume represents the team, asked that we keep the normal schedule with Wednesday off. Therefore we'll abide by the normal schedule of practicing Monday, Tuesday, Thursday and Friday. Saturday and Sunday's practices will be coordinated as it approaches.

Yesterday (Monday, 12/5) was our first "semi-formal" practice.

The weather was as bad as I have ever seen it -- ~7 inches of snow and temps in the 20s, witha stiff wind blowing out of the north.

A sparse turnout.

Andrew, Keven, Aidan and Dom ran Green Mt. while Grace, Rachel and Gab ran DwyHammer.

I commented that looking at the teams at Nike Nationals, if we wanted to, then we too could be there. The only difference between the teams that competed at Nike Nationals and ours were that they trained harder. I then said, it would be impossible to train that hard, since people would "break." Someone commented that the difference might be that we are a small school. If that was true, then does that mean an athlete coming from a small school can never be as good as somebody coming from a large school?

All should watch these two videos (copied off of Flotrack):

My good friend, Paul Limmer, speaks on how to build a national championship team. And then he continues along the same vain, but perhaps a little more specific on the girls side.

What do you think?

Today... another cold day to run.

Post-Practice -- Tuesday
Those showing were Keven, Andrew and Dom.

I propose to have practices until the "official" start of practice, on Monday -- Thursday.

Look forward to a great start of the season.

4:45
All return.

Update State Meet -- Costs

Hotel

Embassy Suites

2577 West Greenway Road, Phoenix, AZ 85023(602) 375-1777 ‎http://embassysuites1.hilton.com/en_US/es/hotel/PHXNOES-Embassy-Suites-Phoenix-North-Arizona/index.do

$60.00 for hotel (checks made out to "Mike Elder")

2 Meals (Friday dinner/ Saturday lunch (the hotel does a fabulous free breakfast).

~3 PM? -- Back to NPA

Practice Schedule for 10/31 -- 11/5

Last week? Wow that season went by fast!

Monday
Flying 60's
We'll do a few miles prior, and a few miles after.
Pick-up 5:30 PM

Tuesday
1-1; 2-2; 3-3; 4-4; 4-4; 3-3; 2-2; 1-1
Stanfords
Pick-up 5:30 PM

Wednesday
AM easy 20 minute run
PM off

Thursday
B- extended Green Mtn.
G- Green Mtn.
Strides/Kenyans/stanfords

Pick-up 5:00 PM

Friday
Depart for state championships...

STATE MEET WEEKEND

Saturday, November 5th

9:30 AM Girls Race
10:30 AM Boys Race

Hotel
Embassy Suites
2577 West Greenway Road, Phoenix, AZ 85023(602) 375-1777 ‎http://embassysuites1.hilton.com/en_US/es/hotel/PHXNOES-Embassy-Suites-Phoenix-North-Arizona/index.do
Friday
We'll depart school after lunch and drive to the hotel and check in.Runners will change, and head out to a park a couple miles away and do their big warm-up.Dinner will be at Sweet Tomatoes.
Saturday
GIRLS6 AM wake6:30 Breakfast7:45 Depart for Course w/ Elder
BOYS7 AM Boys wake7:30 Breakfast8:45 Depart for Course w/ Hoyt
More details to follow

Week prior to Sectionals; October 24th - 30th

Monday
Since I've asked you to do a medium run today, with a (half) tempo component, tomorrow we really need to go long. Please be thinking of ideas for where you might want to run...
Pick-up at 5:30.

Tuesday
AM: 20"
PM: Repeat 300's
Stanfords
Pick-up at 5:30.

Wednesday
AM: 20"
PM: off

Thursday
PM: Big Warm-up
Stanfords
Pick-up 5:15

Friday
Race
Site: Hidden Cove Golf Course, 1500 Golf Course Rd, Holbrook AZ
Times: 2:00 Boys Race; 2:30 Girls Race
Depart NPA after 2nd hour
Return ~7PM


We'll talk more about the details during the week.

City Meet!

Where to begin to express my feelings of joy and perhaps a little of my feelings of frustration?

Full results are posted at:

http://az.milesplit.com/meets/100141

The boys come away as CITY CHAMPS, after finishing dead last for the past two or three years (that was a tough drought!).

Most don't remember that our boys were city champs in 2006... and given the coverage in yesterday's paper, many in town won't remember 2011. And let me add, that the Daily Sun really let the entire running Flagstaff community down. There were a total of 244 athletes (4th grade through high school) who ran in the City Meet, with 96 total athletes in the high school races.

I was the one who called the paper to report the results. The telephone was answered by the sport's editor. I told him I had complete results for all races. However, all he wanted was the results from the high school races, and from those only the top ten. He was kind enough to include a couple of my quotes praising the Flag girls (and make no mistake, they are a very good team), as well as a quote about our boys being very happy.

To be frank, during the conversation, I was sad that the paper hadn't sent a reporter to the race, and that the sport's editor didn't seem all that interested in the information I was trying to convey. To be fair, the Daily Sun did a nice write-up on Jack Bohle, but with no picture. I doubt something such as no picture would occur at home Flag volleyball game (and yes, I know that may sound "petty"). The Jack Bohle article written by Jacob May is a great person and works very hard.

With all that aside, Northland Preparatory Academy should be very happy with our results from the City Meet. The boy's team, I believe, due to the leadership of our seniors, and the dedication from our underclassmen, beat very big schools, with a lot more history then NPA's. The girls also ran very well, with big PR's by most.

Hold your heads high. We are a very good team and we need to finish the season strong. Everything we've accomplished up to this point won't mean anything if we can't "FINISH!"

Thanks for a great season, thus far...

Schedule for the Week of 10/17 - 23

Note: Big week with a bigger trip to Mt. Sac. As of now I don't have the exact price of the hotel :( since Mr. Pinaire made the reservations and as of now, he and Barbie are visiting Cassie in VT. In the meantime, plan on leaving NPA on Thursday @ 11 AM.

Another note... the meets left are for the top seven only... meaning that the season is over for some. However, feel free to come out and run with us. It'll be fun!

Monday
Meet at school @ 2:45 to begin your warm-up;
Hills on the Urban Tr.
Pick-up @ 4:30

Tuesday
AM -- 20 minute jog.

PM -- (a workout similar to last Tuesday's at Foxglenn)
Pick-up @ 5:30

Wednesday
AM -- 20 minute jog
PM -- Off

Thursday
AM -- 15 minute jog
PM -- We'll go for another jog in Needles.

Friday
Mt. Sac

Saturday
A run before we leave

Sunday
????

Schedule for the week of October 10th - 16th

Monday
PM
Track Workout
300's
How many depends on your ability level, your fitness and your mental capability.
Bring flats
Pick-up at 5:30

Tuesday
AM
20-30 minute jog on your own.
Some dynamic stretching when finished.

PM
Some light, long fartlek work on the grass at Foxglenn (in training shoes).
Short hills on Falcon.
Stanfords.
Pick-up at 5:15.

Wednesday
AM:
Same as Tuesday.
PM
Off

Thursday
PM
Big Warm-up
Pick-up at 5:30

Friday
City Meet!
4:30 Girls Race
Arrive at 2:30

5:00 Boys Race
Arrive at 4:00

Saturday
Practice out at the Nordic Center;
Details will be discussed at this week's practice;
My anticipation will be that all will be there as this is a mandatory practice. If not, we'll need to rethink Mt. Sac.

Sunday
Long run on your own.

City Meet Information

City X- Country  Meet

Friday, October 14, 2011

Sponsored by Run Flagstaff

Race Schedule

2:00pm Elementary Girls

2:05pm Elementary Boys 

3:00pm 6^th Grade boys/girls

3:30pm MS Girls  

4:00pm MS Boys

4:30pm HS Girls 

5:00pm HS Boys

An email I sent to the Daily Sun

Bill/Jacob,

On Friday night Flastaff, NPA and many other high schools competed in what is billed as the the biggest high school cross country meet in Arizona.

https://sites.google.com/site/deserttwilightllc/

Last night I wanted to send you a summary of the results, but I was just too beat and retired to bed early than I wanted. In today’s paper, I thought I’d see something since I figured Trina would report on how her excellent girls’ team performed. Since perhaps she didn’t, I’m hoping if something might be reported in Monday’ paper? Feel free to use whatever you’d like from my summary below:

On Friday night night several northern Arizona teams traveled to Gilbert to race in the Desert Twilight Cross Country Festival, hosted by Queen Creek High School, to be joined by 100 other high schools from across the state, New Mexico, and even a team from Mountain Brook, Alabama. There were 19 different races and in all, the Flagstaff schools, as well as northern Arizona in general, represented themselves very well. Although most of the races take place after the sun sets, under the lights and stars of the desert, at 9:00 PM, while the Championship girls race was finishing, the temperature was still hovering around the mid-90’s.

Northland Prep’s girls competed in the Small School Varsity (for schools with a population less than 1,800 students) race, finishing in 2nd place, with 151 points, behind, Scottsdale Saguaro High School, who won with 129 points. Other northern Arizona schools finishing included, Prescott with 175 points in 5th place, Blue Ridge with 205 points in 7th place, Sedona Red Rocks, with 218 points in 9th place and Coconino with 332 points in 14th place. A total of 25 schools raced in this division, with  174 runners finishing. Individually, the race was won by Sedona Red Rocks, junior Mykala Seresun in 19:28.1, with her teammate Eva Wilson finishing right behind in 20:22.3. NPA’s Keven Griffen was 5th in 20:42. Also finishing for NPA was Andrea Picard (21st) in 21:53, Jasmine Muller-Hsia (43rd) in 22:38, Regan Gee (46th) in 22:43 and rounding out the scoring top five for the Spartans was frosh Gabriella Evans (48th) in 22:51. Coconino’s first runner was junior Deserae Tarr, finishing 23rd in 21:55, followed by teammate Carlee Williams (66th) in 23:54.

In the boys Small School Varsity race, NPA boys also finished in second place, with 112 points, behind the eventual winner, Winslow, with 108 points (now coached by Flagstaff HS alum Annie (nee) Fowler). Flagstaff and northern Arizona top finishers include:

(place, name, school, time)

4th, Cody Sangster, Winslow, 17:36;

5th, Aaron Biah, Coconino, 17:29;

7th, John Hoskie, Winslow, 17:30;

11th, Dominic Tosi, NPA, 17:36;

12th, Cullen Hamblin, NPA, 17:39;

19th, Jon Hall, NPA, 17:59;

22nd, Kevin Decker, Winslow, 18:09;

24th, Harrison Thurgood, Coconino, 18:14;

25th, Andrew Jacobs, NPA, 18:15;

30th, Jullian Melvin, Coconino, 18:24;

36th, Milland Thomas, Winslow, 18:34;

39th, Lorin Greenwood, Winslow, 18:38;

45th, Nick Schulz, NPA, 18:48;

46th, Levi Hatch, Coconino, 18:49.

22 full teams scoring, with 169 athletes finishing.

The Flagstaff High School girls and boys ran in the more competitive, “Championship Race” with Tiatiana Gillick the overall winner and the girls finishing in 2nd place overall and the boys finishing in 10th place.

Here’s the web site where you can find both team and individual results:

http://az.milesplit.com/meets/95908

I hope this hope (a little) in summarizing how area teams competed in what’s billed as the “premiere” race of the season in Arizona.

Thanks for all you do,

Practice Schedule 10/3-10/9

Comments: Very good weekend spent with the team. Great group of kids who I really love to coach. Looking at the very big picture the "new" runners are improving by leaps and bounds. Some of the more experienced runners are also improving, but there is a segment, who are not, and it is a cause for concern for this coach. It's not necessarily the fact that those runners are trying their hardest, but perhaps more the fault of this coach, who is failing to provide workouts that will bring out the best of their abilities. So this means that workouts for this segment of the team are going to be more challenging, while still trying to maintain a balance with the newer runners so as not to bring them along to fast, to hard, where an injury might occur.

We also need to really get serious about long and short term goals -- which is another area I have not spent much time concentrating on with you. Every day you should come to practice with a goal -- something you specifically want to concentrate on perfecting. Then you have your goals you want to accomplish in every meet, in addition to your overall goal, of what you'd like to accomplish for the season (and what you'd like to accomplish by running in high school!).

So with that in mind, here we go...

Monday
The weather is going to be a factor today, as well as me getting back to school in time after having to drive to Many Farms for an AD meeting. I should be back by the time you are ready to start your track workout!

Bring flats

1,200 (200 jog)/ 1,000 (200 jog)/ 800 (200 jog)/ 600 (100 jog)/ 500 (minute jog), (minute jog), 300 (jog diagonally across soccer field)/ 200 (100 jog)/ 100 (50 jog). This equals 4,150 meters of hard running (Jazz, please check my math, which I know you will anyways).

One other note: the "younger" runners, will skip some of these intervals since we don't want to "break you" as we have talked about).

You'll start off running at your 5k pace from Friday's race, which you will need to go to:

http://az.milesplit.com/meets/95908

Find the results from your race, and do the math to find out your 1,000 meter avg. (which I think is the easiest by dividing your finishing time by 3).

Your pace over the course of this workout should get faster (meaning the avg 1k pace will increase over the course of this workout).

Pick-up at 5:30

Tuesday
AM: Those "segment" runners should get a 20 minute run in before breakfast to shake your legs out from yesterday afternoon's workout (I told you workouts are going to become more "challenging!" in the "comments" above!). I know most of you will be still hurting from yesterday's workout.

PM: Switzer Canyon, with the last mile, or two, or three doing pick-ups; for at least the "segment" runners, and less for the "less-experienced, less-out-of-shape, etc."
Stanfords

Pick-up at 4:00

Wednesday
Off (except the "segment" runners, who should do another AM run, but this time for 30 minutes)

Thursday
Buff Park -- Tempo Oldham

Pick-up 4:00.

Friday (early release)
Big warm-up w/ numerous strides on the grass at Foxglenn.
Standfords.

Saturday
Meet -- jack bohle @ Coconino. We'll run this as strategically.
Details TBA

Sunday
Long run

Practice Schedule 9/26 to 10/2

Overview of the week ahead: The main focus is Friday's Twilight meet. Another opportunity to run fast and improve our rankings. Please find the "Twilight Schedule" on this blog.

Monday 9/26
Track Workout (bring flats)
400s/300s (I'll explain at practice how I want each run)
Pick-up time @ 5:30.

Tuesday
Medium distance run (Little America loop)
Strides/Stanfords
Pick-up @ 5:30.

Wednesday 
off

Thursday
Big warm-up
Strides/Stanfords
Pick-up @ 5:15.

Friday
Please see "Twilight Schedule" for exact details.

Practice Schedule --9/19 to 9/25

Monday
We'll van it to Campbell Mesa where most will run the 5 mile loop (boys will run that and then back to school).
Followed by Statics and Standfords
All pick-up times @ 5:30 (Except Friday)

Tuesday
Hills on the Urban Trail

Wednesday
Off

Thursday
Repeat 1000s (boys) 800s (girls) on the track

Friday
Easy run
Pick-up at 5"PM

Saturday 
Long Run
From the "Y" (Elden Lookout & Schulz Pass)

Sunday
OYO (on your own)
Medium Run

Boys' Race Summary -- 4 Corners

A very good effort, team-wise from the boys!

Overall, 6th place, w/ 212 points (behind Flag, w/ 204 pts. & Blue Ridge, w/ 214 pts.); placing -- 22, 26, 47, 50, 67.

Dom 17:09
Cull 17:16
Jon 17:49
Andrew 17:51
Nick 18:16
(1:07 gap between 1 & 5 -- At Twilight in 2010 we were gapped 1:30)
Z 20:42
Aid 20:28 (running in the "open")
Ry 22:57
D 25:03

Some pretty impressive times... even  compared to what you ran last year. However, remember that this course is "only" 3 miles.

If you look at Hopi's placing, in a duel, we'd have won.

Link to full results:

http://az.milesplit.com/meets/95708/results/168909

Girls Race Summary - 4 Corners

Overall, 9th place going -- 4, 48, 48, 73, 76, 77

Kev 20:05
Jazz 21:56
Andi 22:15
Reg 22:48
Gra 23:01
Kris  23:04

Also:
Gab 23:06 (right there w/ our #5 & #6!!)
BR 25:16
Ra 28:03

split between 1-5 is 3:01
and between 2-5 is 2:08
W/ our #6 right there.

Last year @ Twilight we were 3:41 seconds between our #1 (Kev) & our #5 (Kris).

Times were very good, but remember, the course was not a full 5K, but just 3 miles. All in all, a good early meet showing.

Practice Schedule 9/12-18th

Monday, 9/12
Track workout
I call these "in-and-outs" since you'll alternate each 200 meters.
Start by running the first 200 "hard" (for the more experienced runners, they should hit 40 seconds/200) then the next 200 "harder"35 seconds)

Keven, Ryan, and perhaps Zach run 40 and 45 seconds.
Jazz & Picard -- 45 and 50... etc.

The rest interval is such: Run through the finish (meaning, don't let up at the finish), jog to the 50 (which will be the middle of the turn). Walk 100 meters (to the middle of the straightaway) and begin jogging to the start of the next 600. The more experienced runners should walk less than others.

Pick-up today should be more realistically @ 5:30.

Tuesday, 9/13
A recovery run...
Pick-up @ 5:15.

Wednesday, 9/14
OFF

Thursday, 9/15
A combination of short tempo & and short hill workout on Falcon.
Pick-up @ 5:15.

Friday, 9/16
Big Warm-up.
Pick-up @ 5:15.

Saturday, 9/17
4 Corners Invitational
9:00 Open Girls Race
9:45 Open Girls Race
10:30 Varsity Girls Race
11:00 Varsity Boys Race
All runners report to team camp 90 minutes before race to begin warm-up.

Practice Schedule 9/5 -- 10th

Note: The Hopi results are up at:
AZ Track


Another link you should be familiar with is our team's "web page," at:
NPA Team Page on Mile Split

Here you'll find our roster, schedule and other interesting history. Perhaps I can get Leah to be our Team Administrator of this site since I have a hard time just keeping up with this blog! Please hit the "Claim This Team" button on this page.  Once you are on the team page, click on a name and see what pops up. For any veteran, there is all your PR's and "News Feed" of past races. Very cool.

This is a page that links from the AZ Mile Split site, that I encourage all to visit on occasion.


Monday, 9/5
8:30 AM
Meet at the small parking lot across from the entrance to the large parking lot at NAU's Skydome (off San Francisco and behind Kinsey School's playground). We'll do a "long warm-up" then do a "short" interval workout on the NAU practice football fields.
Pick up at 10:15.

Tuesday
We'll do the "Big Warm-up" with stanfords.
5:15 Pick-up.

Wednesday
Payson "Multiples"
Girls race at 4:00 followed by boys at 4:30.
There are only two races... and all will run except two of you, but perhaps maybe more, depending on who misses Monday's practice.

We'll depart school after the lunch period and return around ~8PM. Plan to eat dinner at Subway.

Thursday
Off

Friday
Green Mtn. and 5x300 on the track.
5:15 Pick-up.

Saturday
Meet @ 8:30 AM
Buff Pk.
Pick-up at 10:15

Week of 8/29 - 9/4

We had a great week of training... but a great season is not made in one week. We need to pack several great weeks together to make a great season!

See my comments on Friday, since it concerns the Labor Day Weekend.

All pick-up times at 5:15, unless otherwise stated.

Monday
Soliere Loop, strides, Kenyans, stanfords.

Tuesday
The "top five" will travel to Hopi to race.
girls Jaz, kev, andrea, grace, kristen;
boys andrew, dom, jon, nick, cullen;
They will depart school at 11:00 AM; returning around 9 PM.
The rest of the team I will trust to run on your own. We will discuss this workout at Monday's practice.

Wednesday
Off

Thursday
A long run for all.
Strides, Kenyans, stanfords.

Friday
Although Friday kicks off the Labor Day weekend, we are still practicing. If you plan to be away with your family and not making practices either Friday, Saturday, or Monday, I would like the courtesy of being informed prior. Make no mistake that I take this sport seriously, and expect you and your parents to do the same. However, I understand how important family time is, and therefore missing practice to be with family is a fact of "life." Meanwhile practice will continue...
We'll transport to Campbell Mesa and return at the usual time.

Saturday
Buffalo Park... we'll discuss meeting time during the week... depending who's in town...

Focus for next week:
Our meet in Payson.

Practice Schedule for Aug 22nd -- 27th

What a great week of training it was for most last week. At least for those who came every day, and those not nursing injuries.

All pick-up will be at 5:15.

Here's the schedule for our next week:

Monday
Libertarianville or Little America Loop;
All hills will be run up hard;
Finish at track;
3x 300 hard;
Core Work.

Tuesday
"Long Group"
hoboland, Little America, Bow & Arrow trail, Lone Tree, through NAU, Milton, Mike's Place, Cottage, San Francisco, 66, 4th, in.

"Not-so-Long Group"
East on Butler, Wakonda, Ridge, Fox Hill, Scioto, Country Club, Continental, Butler, back to Sinagua.

Short Group
East on Butler, Left on Mt. Pleasant, Edgewood, to Country Club (you'll wait there until the "not-so-long group" comes by, and you'll jump in with them.

Really short group
Out-and-back on Butler.

ALL finish at the track (3x300)

Wednesday
Off

Thursday
Long Group
4th, 66, Elden, Cherry, Verde, Cherry, Thorpe, Hope/Bonito, Havasupia, Ft. Valley, Forest, West Oak/Rim, Turquoise, Cedar (Cedar turns into a trail that leads into Buff Pk), to bridge, down urban trail past Coco high, then work you're way back to school.

Non-so-long
Loops on the Urban Trail, Hoboland, Foxglenn.

Friday
DwyHammer, Foxglenn.
Paced laps...
Core work.

Saturday
Meet at the Y

Sunday
Whatever it takes to make your miles

Practice Schedule -- 8/15-21

Monday, 8/15
Boys will meet at NPA at 8:15 AM and will run to Sam's Club.
Girls will meet at Sam's Club (located past the entrance of Sam's Club, at the end of Babbitt's Drive) at 8:30 AM, stretch, and then wait for the boys to arrive (boys will stretch and run and will be at Sam's Club at approximately 8:45 AM). Then everyone will do the Sam's Club Loop (boys will go all the way to the urban trail and take that in). Boys will have Keven or others take them back to school.
10:15 pickup

Tuesday
Meet at Ft. Tuthill at 8:30 AM.
Boys will run Soldier's Loop with the 2-mile trail added on (or some of the trail depending on time).
Girls will run something modified...
10:15 pickup

Wednesday
NO PRACTICE;
First day of school, and normally, we do not practice on Wednesday...

Thursday
Boys: Switzer. 

Girls: Modified Switzer... turning @ Arrowhead and then connecting this to Linda Vista?). 

Pickup at 5:15

Friday

Boys: Down 4th street to the end (where you can pick up a trail system at the church) ending up at JCPenney. Then make a right turn and head back toward Fanning, taking Huntington/Industrial in. 
Girls: Modify the above and turn off the trail at Megan Dwyer's house and take Steves Blvd. in. 
5:15 pickup.


Saturday
A run on the mountain trails... we'll need to discuss...

Sunday

Long run... on your own.

Note...
When is it Okay to miss practice? We need discuss what "excuses" are excusable.

First Official Week of Practice -- Monday, 8/8

8:30 AM

Meet at Buffalo Park
2 x 1.5 Miles @ 20 seconds slower that 5k pace at Peaks Invite

Pick-up @ 10:15.

More to follow...

Schedule for the week of August 1st

We'll continue to meet for our last week of "unofficial" practices at 8:30, with pick-up ~10:15; unless where noted.

Monday, 8/1
The "Y" (intersection of Elden Lookout and Schultz Pass roads).
Boys' pick-up time should be closer to 10:30.

Tuesday
NPA

Wednesday
Meet at Silver Saddle an HWY 89 (there's a gas station and convenience store);
We'll car-pool up to the gate on Elden Springs Road and run up the road to either Deer Hill or Elden Springs trail, for an out and back.

Thursday
Walmart @ Woodlands Meadows Shopping Center

Schedule for the week of July 25th

All practices begin at 8:30 with pickup at 10:15. Thank you.

Monday, July 25th
Ft. Tuthill

Tuesday, 7/26
NPA

Wednesday, 7/27
Campbell Mesa

Thursday, 7/28
Buffalo Pk.

Practice Schedule for July 18 -20th

Note: Still many out of town. Andrew stated on Thursday that no boys are expected to show. I'll hope for the best!

All times are the same as last week (8:30 to 10:15)

Monday, 7/18
Campbell Mesa (meet at the trailhead, 1/2 mile past the ponds on Old Walnut Canyon Rd)

Tuesday
NPA
Something on the track?

Wednesday
Sam's Club

Thursday
Buffalo Park

Other Notes: 
I've posted only the meeting places, instead of providing more details concerning courses we'll run or  any of the ancillary drills that might follow, due to waiting to see who shows.


I'm curious to see how many show... we may have to adjust the schedule or perhaps cancel some days????

Practice Schedule for July 11-14th

Note: Lots of folks out of town -- Jazz, Andrea, Kassie, Jon (beginning Tuesday), Zack... and the list goes on.

All practices begin at 8:30 and end at 10:15 (15 minutes later than usual); unless otherwise specified.

Monday, 7/11
Meet in the Lowell Observatory parking lot.
Jon will lead a "long run;"
Strides/Kenyans

Tuesday
Meet at NPA
Little America
Core

Wednesday
Buffalo Park
Oldham
Strides

Thursday
Ft. Tut
Soldiers Lp
Core

Future Race:
Please plan on running the Snowbowl Road Climb, Sunday 7/24 @7:30 AM. You must sign yourself up at www.virtualroster.com... I'm working on getting all a race fee discount.

July 5th - July 7th

Today is Monday and most ran the Four-on-the-4th and I thought most of you had a "great" time running in the rain. Good to see Andi Klimowski!

Practices for the remaining of the week:

All practices beginning at 8:30 and ending at 10:00 AM, except for Wednesday.

Tuesday (7/5)
Meet @ the Campbell Mesa trail head;
Most should run the 5 mile loop, while all else will complete the 4 mile loop;
Very Easy;
Many strides after.

Wednesday -- Pick up needs to be later... 11:00?)
Sunset Trail
Those that live close to school, meet me at 8:20, and we'll take one of the vans...;
All others should meet me in the school van at the "Late for the Train" on 180 at 8:35.
We'll then drive up to Schultz Tank and run the Sunset Trail (for some, that'll be an out-an-back," and for others, it will include the Brookbank & and "Old Gnarley" trails. To see the this loop, go to:

http://www.natra.org/ge_sunset.jpg

Note: Just added on 7/5/5:09 PM

All:

I'm hoping that while logged on to Facebook, you'd check your email (while I'm wishing, wish you'd all stay connected to the community by reading the paper (you don't have to like what you read, but... at least, isn't the sports page fun to read! I even read the comics! Didn't know I was such a comical guy!

Tomorrow!

We are meeting at various locations (School & Late for the Train on 180 (Ft. Valley Road). It's all on the blog. I also have a pickup time as 11:00, with a question mark... meaning, 11:00 is what we're shooting for. If someone gets lost (and it happens more than I'd like to admit), then of course, we add extra time. Most likely we'll be in a place that does not have cell connection, therefore, we'll call with updates as soon as we know for sure. But right now, I'm saying '11:00' at least for the first drop off at Late for the Train.

Please!

Pack:

1. Long-sleeve tee, windbreaker(?) & change of dry clothes... assume that we'll get wet (meaning that that you at least you should sweat? and obviously, Monsoons have arrived);
2. Along w/ a change of dry clothes, you should wear comfortable shoes, other than your running/workout shoes... sandals are best:
3. Food!

Preparation is key for this run.

Thursday
Meet at NPA... We'll make up the workout as we meet during the next couple of days... Back to normal pick-up.

Friday, Saturday & Sunday, you are our own your own... as you could/should be most days!

SUMMER-- Week of June 27 -- 30

I apologize for the fact that most of our practices have been happening via word of mouth. I felt this was best since I was out of town. I arrived back last Tuesday night and attended Wednesday's and Thursday's practices. Thanks to our Captains Andrew and Keven for organizing those!

I worked yesterday and this morning (arriving at 4:45 AM!) at the Hospice Run. I saw Dom and Nick. I also saw alum Jessica McMillan, as well as a few "ex-pats." I also met many who were associated with our middle school "program." That too was cool. What was perhaps a little disappointing was those that I didn't see? Since I don't feel I race my runners much during the season, what's wrong with running these summer time races? I have, in the past asked you to participate. No?

Okay, enough with the bullying.

Next week's Practice Schedule!

Monday
All practices held from 8:30 AM to ~10:30 (Arrival & Pick-up, unless otherwise noted... AND THERE WILL SOME DEVIATIONS... MOSTLY THURSDAYS). THANKS.

Buffalo Park
Modifed/"unmodified" Oldham
Kenyans

Tuesday
WalMart Parking Lot
Sinclair Wash
Core


Wednesday
Kinsey Elementary Parking Lot
Some kind of Sam's Club configuration
Strides on the NAU football practice fields adjacent to Lone Tree, unless we get thrown off

Thursday
A van trip to run the Wet Beaver Creek Trail, to the pools (3 miles down the trail); will discuss in detail as the week progresses.

Schedule -- Monday, 5/2...

Note: One last meet to qualify. We'll run it on Saturday, at Valley Christian High School, located in Tempe/Chandler (just off the I-10).

Here's all I have on the schedule for this meet:

TRACK EVENTS (Boys followed by Girls) Finals only (no prelims)

9:45 AM 3200M Relay (4X8)

High Hurdles

100M Dash 

1600M Run (Dom, *Cullen, Keven)

400M Relay (4X1)

400M Dash

300M Hurdle

800M Run (Tate, Jazz)

200M Dash

3200M Run (Andrew, Zach, *Cullen, Cassie)

1600M Relay (4X4)

We expect to wrap up by 2:00 PM

*  Cullen runs one of these events... not both... up to him.

So, as usual, don't ask me what time a certain event is scheduled to go off, since I just don't know.

It'll be a long day.

More details for this meet can be found below (see "Saturday")

In anticipation for this event, as well as the state meet, we will dress out and practice in sweats every day. Cotton, normally would not be tolerated (personally), but for this exercise, it will be perfect.


Monday, May 2nd
400s... lots of them... in sets of 4 w/ 100 rest between intervals, and big rest between sets. How many total? 16? 12? 8? Up to you. However, I know what I think you should run...

Pick up at 5:30, if we're lucky.

Tuesday
I need to find a teacher (most likely Ms. Bopp, since she's having Drama Rehearsal at 5:15) to supervise for me, since I'm taking off for Tempe right after my 6th hour class to attend a retirement ceremony for my favorite history professor that I had at ASU, and whom I've kept in contact with since graduating in '79 (that's 1979!)

Here's what you'll do at practice...
Green Mtn.
Back on the track for in and out 30's (that's where you run hard between the triangles, and jog/walk between). We did this workout once before in the winter.
Core work
Pick-up at 5:15

Wednesday
Recovery -- No formal practice.

Thursday
Track workout
200, 300, 400, 500... 95% pace.
Pick-up at 5:00

Friday
Recovery

Saturday -- last regular season meet
Leave NPA at 6:45 (Reporting to school at 6:30)

Directions can be found at:

http://www.mapquest.com/maps?address=6900+W.+Galveston+St.&state=AZ&zipcode=85226

161.05 miles/2 hrs 32 min of driving time (if we don't stop or get hit by a truck load of cows).

schedule -- Monday, 4/25 - 4/24

Monday (4/25)

9 AM

Ft. Tuthill

Most will do Soldier's Trail, although the boys need to add on a two mile loop (I don't think this loop has a formal name). The turn-off for the loop is about a half mile before the amphitheater.

A part, or parts, of Soldier's Trail needs to be run hard. We need to discuss where this is going to occur.

Pick-up 10:30

Tuesday

Track Workout

Pick-up at 5:15

Wednesday and Thursday will be similar to last week.

Friday 4/29

Flag City Meet (I have no information on this at this time)

Saturday 4/30

Sunset?

Schedule -- Monday, 4/18 - 4/24

Monday (yesterday)
A tempo run at Buff. Pk.

Tuesday (today)
Track workout
200 (200 jog) 400 hard
Full recovery
Pick-up 5:30

Wednesday
off

Thursday
Modified "big warmup" followed by some core work
Pick-up 5:00

Friday
Joe City Invite
Team meets at school at 8:45 AM and drives over with Mr. Pinaire since I need to be present at the 9 AM Coaches' Meeting.

Races Times
11:15 -- 3200; Zach/Jazz?
1:15 -- 1600; Dom/Andrew/Cullen/Jon/Cassie
2:20 -- 800; Tate/Keven/Andrea/Jazz?

This is a new meet, and therefore the "race times" above are "ballpark" at best.

Saturday
9 AM
Oldam Trail from Buff Pk.
Core Work
Pick-up 10:30.
I know that some of you are not going to show for this practice since it's Mr. Elder's Birthday Weekend, but given the fact that I didn't see most of you over Spring Break, and as of now only two of you are auto-qualified we have much work yet cut out for us. Therefore, if you can make Saturday's (and Monday's practices) then great, if you can't, too bad for you, and of course, there won't be any consequences, considering the cause for celebration!

Sunday
Long Day...

Track Practice for the week of April 4th --

Monday, 4/4
Track Workout
2 or 3 sets of 400/300/200/200/300/400;
100m jog after 400, 1 min rest after 300's and 200's;
8-10 min rest between sets.
Pickup @ 5:30

Tuesday, 4/5
Sam's Club loop
Pickup @ 5:30

Wednesday
Off

Thursday, 4/7
Hills on the Urban Trail (between 4th and Harold RRd).
Pickup time 5:00

Friday, 4/8
Easy Run...
Pickup @ 5:00

Saturday, 4/9
Buff Pk -- Oldham Trail

Sunday
"the usual"

Monday, 4/11
Extended Green Mt. followed by "flying 60's on the turf field.
Pick-up 5:30.

Tuesday
To Be Continued

Scottsdale Distance Classic Results

Official Results

800 meters

Montgomery - 2:30.14 (68th place)

1600 meters

Hamblin - 5:01.33 (40th place)

72, 80 (2:31), 79, 70 (2:30)

Jacobs - 5:02.25 (42nd place)

71, 80 (2:31), 79, 73 (2:31)

Irwin - 5:03.81 (45th place)

71, 80 (2:31), 79, 73 (2:32)

Mueller-Hsia - 5:59.61 (30th place)

86, 88 (2:55), 95, 88 (3:04)

Cassie - 7:00.47 (66th place)

93, 1:47 (3:20), 1:51, 1:49 (3:40)

3200 meters

Dom - 10:35.75 (19th place)

76, 82, 80, 80 (5:18), 80, 83, 77, 79* (5:19) (*note: although, we had Dom closing in 69, that split doesn’t add up correctly??)

Jon - 10:48.92 (28th place)

77, 80, 78, 80 (5:15), 82, 82, 86, 80 (5:23)

Keven - 11:58.65 (9th place)

87, 90, 90, 91 (6:00), 93, 92, 91, 81 (5:58)

Andrea - 13:06.07 (22nd place)

96, 1:46, 97, 99 (6:36), 99, 99, 99, 1:42, 87 (6:27)

Many good performances listed above, as well, as many hitting even splits, at least when comparing the first half of the race to the second half. And some even had negative splits, with a big negative split being recorded in Andrea’s great race! Understand that the “average” track fan doesn’t enjoy watching the distance races... especially the 3200. However, when you follow the race by looking at lap splits, then the race becomes exciting -- especially when the splits stay even, or get faster!!! This is never an easy feat to accomplish!


Congratulations! Our next race isn't until Friday, 4/15 -- Blue Ridge.

Schedule -- Monday, 3/28 through Sunday, 4/3

Monday
Boys: Libertarianville
Girls: Little America
Tempo-middle section
End at track
Strides/Keyans
core work
Pick-up @ 5:30 PM

Tuesday
Track workout
400's and 600s
Pick-up @ 5:30 PM

Wednesday
Off

Thursday
Easy distance
Pick-up @ 5:00

Friday, Scottsdale Distance Classic -- Itinerary

Depart NPA: After 3rd hour

Lunch in Anthem (Bring snacks to hold you over in the evening... since we’ll be eating lunch last Friday night)

The hotel serves a free breakfast.

We will run before heading back to Flagstaff on Saturday morning.

Arrive back to NPA ~1:30-2:30.

La Quinta Inn

8888 East Shea Blvd, Scottsdale, AZ

480-614-5300

Saturday

Medium run

Sunday

On your own -- the long one.

Daily Schedule -- March 21 - March 27

Overview: Heat sheets are up on AZTrack.com for all races at Chandler... You can look that up on your own, however, most important is the time schedule:

http://www.wolfpactrack.com/Time_Schedule.html

Everyone except Keven and Dominic race on Friday, w/ the 1600 going off at 3:00 PM and the 3200 racing at somewhere at 7:00 PM.

We need to figure out transportation... since I'm working this meet and plan to spend the night in Chandler. I work the meet and the team and our school saves $275.00 in entry fees.

On to practices:

Monday, 3/21

Although it's the second day of spring, the weather forecast is bleak if not downright horrible! Today wasn't such a great day to run... however, I'm in Doney.

Can I really believe that all ran their long run this Sunday?!? It's what's should have taken place, but I'm going to be pessimistic and say, "not" (and why shouldn't I be optimistic and say, "Hey! Everyone ran their 8-12 mile runs today in 30 mph winds!!!). Olive and I were out at Buffalo Park and were swept away... but we got our "workout" in!

Back to the weather forecast... as much as 5" of snow could fall before practice... however, for those who didn't get their long run in on Sunday... a long run... and yes, another hard run scheduled tomorrow.

Pick-up at 5:30... all pickups at 5:30, except Thursday.

Tuesday, 3/22

Speedwork or fartlek... Speedwork if we can get on the track, if not, then we off to Old Walnut Canyon Rd (the paved section) for a fartlek.

Wednesday

Off

Thursday, 3/24

For all racing on Friday, the Big-big Warm-up. Keven and Dom, will do something different.

Pick-up at 5:00 PM

Friday -- Chandler Invite

Depart NPA after first hour.

Saturday

Captains' practice (except for Dom/Keven).

Sunday

Long Run... what were you thinking?

Next week, our "favorite meet" will be the Scottsdale Distance Classic."

We'll spend that night (Friday) in Scottsdale after the races... If you can't, then make arrangements to be picked up after the race.

Week's Schedule - March 6th through March 17th

Pay attention to pick-up times which differ depending on the day. Also, objective for the week is a little different than what we discussed before.


Monday, March 7
Pay attention to the weather... it's supposed to be cold and windy, with a possibility of some snow or rain. Please dress accordingly. Those of you who do not come prepared, will be sorry!
We'll stage our run on the golf course and finish on the track, where you will change into flats.
3x300 on the track/then some sprints between the triangles/walk/job between.
Of course, the above may change due to weather.
Core work.
Pick-up 5:30

Tuesday, March 8

Big-Warm-up/with extra time spent running strides/Kenyans/Big 10.

Pick-up 5:30

Wednesday, March 9

Meet!

Depart NPA after 4th hour... and once you have finished lunch.

Thursday, March 10

Off

Friday

Medium/Long Run

Core work.

Pick-up at 5:00

Saturday

Captain's Practice

Buffalo Park

3-laps/with the middle lap at Tempo pace.

Sunday

Long

Monday, March 14

4 miles at tempo pace.

Tuesday

5 miles easy

Core work

Wednesday

Elder back in town.

9:00 AM Meet at school

Hill Work

Pick up 10:45

Thursday, March 17

More to follow...