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