Schedule for the week beginning the week of October 8th...

Note: I sent a previous email with detailed information concerning the city meet. What isn't detailed, are dismissal times.

Monday
Please be prepared for anything at for practice... bring flats, ect.
Jon and Cullen will have different goals then the rest of you...

Pick-up at 5:30

Tuesday
Originally, this was to be an AM practice "only."
We'll discuss this tomorrow.

Pick-up @ ????

Wednesday
City Meet... See previous post.

Thursday
Off?

Friday
No school for students(?)
A very long run...

Start of a 4-day weekend, and as I asked all to give me their days where you were not going to be present for practice, I'm assuming all is present...

Saturday.
See above.

City Meet information

City meet Information:

For you runners, this is more information you'd care to process:

Flagstaff City Meet

October 10, 2012

Buffalo Park

**High Schools 3.0 miles  (Outer loop, N on Straight, East on Right side loop to finish)

** H S: Please bring preprinted labels of your runner’s names to place on the poster board, not place cards, for quick scoring after the meet.

* Senior Day-please let FHS know how many seniors you have, IF you want to participate and have a flower for them.

Coco- NPA- FHS-

Starter/Announcer –David Painter

Coco- Lead & Trail Bike Riders  

FHS- Course Set up/Finish Line/place cards (clock and Seiko watches, chalk, cones) 

NPA-Scoring & Results (results boards for 4 races M.S girls/boys & HS girls/boys)   

Report results to paper.  Try to get the top boy and girl finisher names from the elem. Races too.

**Middle Schools 2.2 miles-figure eight loop (straight away, turn left, up longer cut through hill, North on straight away, turn right head to finish)

- Medals to top finishers.  Place cards to all finishers

*Middle Schools: Please bring preprinted file folder labels of your runner’s names to place on the poster board for scoring after the meet.

Elementary Schools-  Grades 4th & 5^th only please

1.5 miles (N. on Straight, turn left, cut through, S. on straight to finish)

Ribbons and place cards to all finishers

Race Schedule:

2:00- High School Girls

2:30- High School Boys

3:00- Senior Recognition 3:30 -6^th Grade boys

3:35 -6^th Grade girls

4:00- Middle School Girls 

4:30- Middle School Boys

5:00- Elementary Girls

5:05 -Elementary Boys

 

Twilight combined City Results

Given the size of Desert Twilight, Flagstaff city high school boys ran in three different races:

• Sweepstakes (reserved for the cream of the crop from our state, and those schools and individuals who traveled here from outside our state;
• Championship (great teams, that perhaps didn’t make the cut for the Sweepstakes)
• Small Schools Varsity (less than 1500 students)

Personally, I think Coconino’s team winning the Small School Varsity was very big, and then Flagstaff High School’s boys performance in the Championship race was also noteworthy. 

Results based on times, for all three boys school went as thus:

1. Anthony Sepndlove (Sr); FHS; 16:31; Championship Race; 7th place;
2. Kaleb Sandoval (Frosh); FHS; 16:52; Championship Race; 24th place;
3. Jonathan Hall (Jr); NPA; 16:53; Sweepstakes Race; 73rd place;
4. Cullen Hamblen (Sr); NPA; 16:55; Sweepstakes Race; 76th place;
5. Tyler Endischee (Sr); FHS; 17:09; Championship Race; 32nd place;
6. Michael Vttaviani (Sr); Coco; 17:28; Small Schools Varsity; 12th place;
7. Harrison Thurgood (Sr); Coco; 17:33; Small Schools Varsity; 14th place;
8. Calvin Boerwinkle (Sr); FHS; 17:34; Championship Race; 55th place;
9. Zac Miller (Sr); FHS: 17:34; Championship Race; 56th palce
10. Levi Hatch (Sr); Coco; 17:35; Small Schools Varsity; 17 place;
11. Kendrick Holmes (Frosh); Coco; 17:55; Small Schools Varsity; 27th place;
12. Julian Melvin (Jr.); Coco; 18:00; Small Schools Varsity; 28th place;
13. Nick Schulz (Jr); NPA; 18:09; Small Schools Varsity; 41st pace;
14. Benjamin Hall (Frosh); NPA; 18:53; Small Schools Varsity; 74th place;
15. Ryan Anhold (Soph); NPA; 20:48; Small Schools Varsity; 173rd place.

Scoring this combined effort would make the Flagstaff boys the hands-down winner.

Here’s how I’d score it:

1. FHS — 25 points
2. Coco — 40 points
3. NPA — 50 points

Although Flagstaff looks like the runaway favorite, I’m impressed with how improved Coconino is! Coach Tsosi Taylor has done wonders with bringing his team along, and them coming away as Champions, has to reaffirm all the hard work they have put in to creating an impressive mid-season team!

Besides how impressed Coco performed last night by winning the Small Schools Varsity Championship, Flagstaff HS boys look like the dominant team in the city, as of now.

I’m excited to part of the cross country high school scene here in Flagstaff, and in northern Arizona. It is a dynamic and vibrant environment where one can only be amazed at how well “our kids” perform. We have great coaches, as well as great athletes. And living at 7,000 feet, how could we go wrong?

For complete individual results, go to:

http://az.milesplit.com/meets/116609-desert-twilight-xc-festival

For full team results, go to:

desert_twilight_classic_team_standing-2.pdf

Practice Schedule — Beginning the week of Monday, October 1st

Note:
All Pick-ups will be at 5:30, unless otherwise noted.
Also, we cut our milage from the week to 40 whereas, it was previously 60. This week our goal is to bump it back up to 60. We do not race again until Wednesday, October 10th (City Championship), therefore we have some time do put in some hard sessions and see steady improvement, but only if we are consistent.
Some days a change from what was originally planed...

Monday
Intervals at Foxglenn. Bring your flats.

Tuesday
"Long" easy run (a change from another session of "flying 60s).
Strides/Kenyans/Stanfords

Wednesday
Off
Lunch meeting in the fitness room.

Thursday
We were originally scheduled for a four mile tempo, but I'm going to change this to repeat 400s on the track.

Friday
"Long Easy" (see Tuesday)

Saturday
Upper Oldham... I expect all to be here. This is a SAT day, so if we are impacted, this workout may occur after.

Sunday
Easy recovery run on your own

Monday
"Medium run" w/ plenty of strides/standfords/kenyans

Tuesday
Big W/U
Pick up at 5:00 PM

Wednesday
City Championships
Details to be posted later.

Workout Schedule for the week beginning 9/24

I'd like to move our pick-up times to 5:30, except during our Early Releases, when it will be 3:30.

Monday
5 miles (Little America Loop) followed by Flying 60's
Bring your flats, and full sweats.

Tuesday
The original schedule had us doing hills, but instead we'll be doing a tempo back at Old Walnut Canyon Rd.

Wednesday
A deserved day off.

Thursday
B/U followed by 2x 400s
Early Release

Friday
Twilight

NPA at the Twilight Meet

Toka Sticks Golf Course, Gilbert, AZ

Depart NPA: After 1st Hour; after being excused from class, you are to change into your running clothes/warm-ups in the locker room. Then head to the vans and help them get loaded with all our gear.

The team will be staying at:

La Quinta Inn & Suites
Superstition Springs Mesa

6530 E Superstition Springs Blvd.

Mesa, AZ 85206

Phone: 1-480-654-1970

Price per Room: $34.00 (based upon the assumption that all are staying overnight)

Make checks payable to: NPA

After arriving to the hotel (it’ll be too early to check-in to our rooms), we’ll stretch and do a very short shake-out run. Afterwards, we’ll head to Olive Garden for supper (bring $$). After supper, you’ll head back to the hotel where you will stay off your feet and in AC.

7:15 PM -- Boys Small School Varsity Race 

Depart hotel at  ~5:30 meet in lobby to load van to head to Toka Sticks.

We will not stick around for awards. Instead, if someone is receiving an award, then the Elder will somehow procure it.

Meet Schedule (remaining)

Saturday, 9/15 — Four Corners; Buffalo Park
Meet information: http://cache.milesplit.com/user_files/68443/55029/2012fourcornersinfo.pdf

Friday, 9/28 — Twilight; Toka Sticks Golf Course, Gilbert — Boys Race @ 7:15
This race is an overnight. Those parents who will be at the meet, and plan to take their son home with them, please let me know, as it will effect the information I will send home in preparation for this meet.

Wednesday, 10/10 — City Meet; Buffalo Park — Boys Race @ 12:30

Friday — 10/26 — Sectional Meet; Hidden Valley Golf Course, Holbrook

Saturday — 11/3 — State Championship; Cave Creek Golf Course, Phoenix
We plan to overnight on Friday.

Practice Schedule 9/9 — 15th

Saturday's Results
For complete results, go to:

http://az.milesplit.com/meets/119140/results/209659

Overview: From our "yearly plan" we'll switch Tuesday and Thursday (Tuesday Flying 60's and Thursday long run).

Today you're on your own, with an easy/medium run. Please try to run a minimum of 40 minutes, with upperclassmen running for about an hour.

Monday
I'm in Prescott at our annual state AD meeting. The schedule says, "7 mile/Wakonda" run. Please also add strides and Stanfords to this. Missy will supervise in my absence.

Tuesday
Flying 60's at Foxglenn (bring flats).
With a 30 minute run prior and a 15 minute run following.

Wednesday — off

Thursday
Long run

Friday
AM workout

Saturday
4 Corners — Buffalo Park
Details to follow

Week of September 3rd — 8th

On the original schedule I gave all (color-coded), this coming week was supposed to included a Wednesday race in Payson. Instead, we'll run a race on Saturday in Prescott (and I'm looking for drivers... more info below).

So, pay attention to the details, 'cause there are some major changes happening...

We'll again shoot for a 5:15 pick-up.

Monday, 9/3

(on your own) Do a long slow run (hour to an hour and a half), with some "gentle" strides after. Working an core (standfords) would be good too;

Tuesday, 9/4

Hill workout;

Increase amount from what you did last week (as well as intensity).

Wednesday — Meet with teachers, make-up any missing work, get ahead!!!!

Thursday, 9/6

We'll run a "speed endurance" workout at Foxglenn Park... please bring your flats.

Friday, 9/7

Modified Big-Warm-up.

Will discuss specifics during the week.

Saturday, 9/8

Race in the Ray Whereley Invite @ Emery Riddle College, Prescott.

The race format is very different than any meet we've race previously...

Below find information for the "Information Form" that I've cut and copied:

Date of meet: Saturday, September 8, 2012

Location: Embry-Riddle Aeronautical University Campus in Prescott.

Driving directions will be sent to each team.

Entry Fee: $150.00 per team, or $250.00 for both Boys & Girls teams from the same school.

Registration: Instructions will be sent for entering your runners PLUS their ranking on your team (#1 to #7). This info will be due by September 5.

Time: Novice Race 9:30 (Freshmen & Sophomores only). 

Junior/Senior Race (for those not in your top 7)  after finish of Novice Race

Varsity Races (4 flights) begin at 10:50

Coaches meeting:  8:45 in the hospitality ramada

VARSITY FORMAT: Scored according to the fastest cumulative team time.  To be eligible for the team championship, a team must have seven runners.

SCHEDULE OF EVENTS (Times are approximate)

8:45 Coaches Meeting

9:15 Presentation of Colors by PHS JROTC

9:30 Novice Race: non-Varsity 9^th and 10^th graders

10:10 Open Junior/Senior Race: non-Varsity 11^th and 12^th graders

10:50 Varsity Races Begin:  #6s & #7s Race first

11:20 Varsity #4s & #5s Race

11:50 Varsity  #2s & #3s Race

12:20 Varsity #1s Race

1:10 (approx.) Awards Session

I'll need drivers, since I'm attending a conference in Prescott and would not like to have to drive back to Flag and then return for an 8 AM meeting on Sunday. Helen has graciously offered her services, but I need one additional driver.

Practice Week of 8/20 — 8/25

Note: Tuesday's and Thursday's practices get flipped from the master schedule I gave you most of you...

Monday, 8/20
We'll van it to Buffalo Park for a 3 mile time trial (for those who ran the last time trial — all others will run a 2 mile TT).

We'll still shoot for a 5:15 normal pickup at NPA.

Tuesday
This is where we'll flip today's practice with Thursday's... we'll do a ten miler easy.

Wednesday
Off

Thursday
Hills

Friday
Green Mountain

Saturday
From Schulz Tank. Details to follow.

Next week we open at Hopi!

First Week of Official Practice!

Monday, 8/6 — Please bring with you all pertinent paperwork (physicals, Permission to Participate... found in the Athletic Handbook on-line at the NPA Webpage)

9:00 AM
Buffalo Park
2 mile time trial
Pick-up @ 10:30

4 PM
Campbell Mesa
Pick-up 5:30

Tuesday
6:30 AM
Meet at school
Pick-up @ 8 AM

4 PM
The "Y" (Elden Lookout/Schulz Pass roads)
Pick-up 5:45 PM

Wednesday -- off (per usual)

Thursday
6:30 AM
Meet at school

4 PM
400 relays on the track
Pick-up at 5:30

Friday
9 AM
Meet at Walmart (West end of town)
Pick-up at 10:45

Saturday
9 AM
Meet at school, take van to Schulz Tank

Pick-up at 11:30

Sunday
On your own.

Practice Schedule: July 16 —

All practices times are from 9 AM to 10:30 unless otherwise noted.

Monday, 7/16
Meet at NPA and we'll drive to Sam's Club.

Tuesday
Ft. Tuthill

Wednesday
Off (unless you missed any other day of training)

Thursday
Meet at NPA and we'll drive to Schulz Tank.
Return at 11:30.

Friday
Meet at the "ponds" where Old Walnut Canyon Road turns to dirt.

Saturday/Sunday -- on your own.

Practice Schedule — July 9th -- ...

Notes to be considered before viewing the schedule...

Many runners out of town:

Cullen — flimflam camp in LA
Nick — Doing cool stuff in Northern CA with family!
Kyle — With Leah in Bellingham, nursing tendentious in his knee
Ben — Fiddle Camp at NAU
Clark — attending a running camp?

As far as summer practices have gone, the above runners are the only ones that I have seen at the practices I've attended (since returning for NBON on 6/24).

Times to meet & pick-up are (unless otherwise noted):
9:00 AM — Meet
10:30 AM — Pick-up

Monday, July 9th
Campbell Mesa

Tuesday, 7/10
Buffalo Park

Wednesday
Off, if you've run the last 6 days... if not, then you'd need to obviously run.


Thursday
Meet in the parking lot of Lowell Observatory.
Jon will lead today's run.

Friday
The "Y" (Elder Lookout & (Nick) Schulz Pass roads

Saturday
Meet at NPA — Sam's Club

Sunday
Your Long Run

Monday
Check the blog!

Fan of the Sport!

There are times when I hear our athletes say, "Nobody appreciates (or recognizes) cross country (even when we have won 2 state championships, 2 city championships and numerous regions and sectional championships"). Well so what!

Especially when I meet with the few of my team members showing up for practices this past week.

And what's so special about this week (and last)? Well... IT'S THE OLYMPIC TRIALS!!!

I come to practice to discuss the results, but no one has a clue (Galen Rupp beat Lagat after losing to him 12 times previously, and running a 52 second lap in the process!!!). No one at NPA has ever run a 52 second lap... alone!

The best story so far was Julia Lucas's 4th place finish in the women's 5K (or should I have said, "sad story?").

Never mind that Lomong qualified... who on the team noticed?

My point. BE A FAN!

It's a truly wonderful sport!!! If you can't. I'm sorry and my coaching is somewhat lost on you.

If you want to glance at why our sport is the greatest, check this out:

http://www.letsrun.com/

Schedule for June 28th — July 5th

All practice times are from 9 AM to 10:30, unless otherwise noted.


Thursday, 6/28
Meet @ Buffalo Park
Stanfords

Friday
Ft. Tuthill
We meet at the Ramada just north of the tennis courts.

Saturday
Meet at Wheeler Park

Sunday
On your own (please run, as Wednesday is our normal built-in day off)

Monday
Sunset Trail
We'll drive there (Schulz Tank located @ Schulz Pass) in the school van.
Those living on the east side of town meet at NPA, and those on the west side meet at Late for the Train on Ft. Valley Rd (Hwy. 180).

Pick up at 11:30

Tuesday
This will be a very easy run.
Let's talk about were to hold this...

Wednesday
4th of July
We typically do the "Four on the Fourth" Run, which begins at Thrope Park.
Race starts at 7 AM.
Details to follow.

Thursday
Off (since we ran on Wednesday)

Practice 6/21 to 6/26

Thursday, June 21st

9:00 AM

Buffalo Park

Pick up at 10:15

Friday, June 22nd

Campbell Mesa

Same times as above

Saturday & Sunday -- On your own

Monday, June 25th

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

Same times as above

Tuesday, June 26th

Meet at NPA

Same times as above

First Week on Unofficial Practice; Beginning May 29th

We'll begin our "unofficial practices" on Tuesday, 5/29th, and we'll go Tuesday, Thursday and Saturday (maybe) of this first week.

After school practices run from 3:30 (meet in the fitness room), and will end at 5 PM (parents, please pick up you son at that time).

Questions? Email me!

WELCOME!

NPA Cross Country Team

The last time the boy’s team won the 1A State Cross Country Championship and again in 2005 (after having won the championship the year before as well). Two seasons ago the boys team failed to qualify for the state championship, but last year finished as State Runner’s up. Ideally, the team’s goal should be to do better, or realistically do no worse. To do either, we’ll need to be dedicated.

Here are some thoughts:

• Having a success fall depends on what you do this summer;
• You cannot be successful if you do not put the miles in over the summer;
• Championships are won during the summer – NOT in the fall!

To prepare for summer training you should:

• Run at least six times a week. I can meet with you three or four times a week. I will put the times of the practices (starting at 9:00 AM) and places we will meet on the NPA Cross Country Web Site: http://npatrack.blogspot.com/

• The first day of “unofficial” practice will be Tuesday, May 29th;

• Keep a “running log” of all your runs.  They should record the total time of the run, the approximate mileage, how you felt, and the total miles for a seven-day week – use Monday to Sunday.  You should see a 5% to 10% increase in your running “mileage” from week to week.

• Buy two pairs of training shoes (alternating pairs) and a watch with a chronograph (stop watch – the Timex Ironman is one of the best and cheapest and can be purchased at Walmart or Target);

• Plan on running the Hospice Downtown 10K on the June 26th if you are in town;

• Camp in Blue?

When the official first day of practice begins (the first Monday of August) have the follow:

• An up-to-date physical on file with the office;
• Pay Ms. Sommers your athletic dues;
• Come to practice every day – once the season becomes “official”.  Please tell your family to go on family vacation before this time – the season has started!

Thank you for your interest.

M. Elder

email:  melder@northlandprep.org

cell:  380-6287

Practice Schedule for the week of 4/16 - 4/20

Monday
Hard track workout
2x 600 (hard 200, cruise 200, hard 200);
2x 1000 (hard 400, cruise 200, hard 400);
600 (cruise 200, hard 200, cruise 200)
1000 (cruise 400, hard 200, cruise 400)
2 miles cool down

All pick-ups @ 5:30, except where noted.

Tuesday
Recovery Day -- Medium distance, drill, Stanfords

Wednesday
Off -- for all that ran both Saturday and Sunday... suggest that Nick and Jon run.

Thursday
Medium distance followed by 5x200s

Friday
Big Warm-up
Pick-up at 5:00

Saturday
Glendale Invite

Here's who's running what:

800
Andrew
Nick
Dom
Grace

3200
Cullen
Rachel
Andrea
Chelsea

Running events start at 1 PM, and that's all the schedule states. I've sent an email to the meet director to ask if he knows approximately what time the 800 might begin (so we don't have to be there for hours and hours before the start of our event). I have a feeling that it's going to be very hot down there).

Sedona Results

Note: Four Pr's out of seven is better than average.

800 meters
Keven 2:30.61 (2nd place)
Andrea 2:40.47 (4th place)

Andrew 2:09.02 (4th place)
Jon 2:13.38 (7th place)

1600
Grace 6:19.43 (9th place)
Chelsea 6:51.91 (15th place)

Cullen 4:44.84 (3rd place)

To check standings in Division 4 go to:

http://www.athletic.net/TrackAndField/Division/Top.aspx?DivID=32791

In the top right, see, "Report Filters & Help" click on that button and then under "Filters" scroll down to desired number.

As of this posting:

For the boys (top 25):

Andrew Jacobs is ranked,
9th in the 800 meters (2:09)
19th in the 1600 (4:51)
9th in the 3200 (10.28)

Dom
6th in the 1600 (4:41)
5th in the 3200 (10:14)

Jon
25th in the 800 (2:13)
11th in the 1600 (4:43)

Cullen
14th in the 1600 (4:44)
14th in the 3200 (10:39)

For the girls:

Keven
4th in the 800 (2:30)
2nd in the 1600 (5:29)
1st in the 3200 (11:59)

Andrea
12th in the 800 (2:40)
9th in the 1600 (5:53)

Grace
19th in the 1600 (6:16)

Scottsdale Results

Grace       2:48.7 (56) PR

Dom         4:41.38 (16) PR

Jon           4:43.97 (22) PR

Cullen      4:46.07 (25) PR

Andrea     5:53.89 (25) PR

Chelsea   6:53.08 (70) PR

Rachel     7:01.33 (73) PR

Andrew   10:28.03 (27) PR

Nick         10:56.18 (38) PR

Keven      11:59.4 (7)

Lot's of personal records set! 

Andrew and Dom auto qualify for States!

Practice Schedule beginning week of 4/2 and Updated for the Week of 4/8

Note: I'm just going to update this original blog post starting with Sunday...

In review of this past week, there were some very, very good workout run by all of you. Especially Thursday, and Dom's closing mile in today's tempo (5:35, with a fairly good size hill, into the wind and on gravel... nicely done, Dom!).


I think Andrew summed up Thursday's workout best when he said, "That's the fastest I ever ran!" Amen.


I appreciate the effort you all put in this last week. Thank you.

Note: Results from Friday's race still not posted. Although this is a weekend where we don't race, we will practice, and I expect you at all practices.

Monday, 4/2
Track workout -- 800/600/400/200... all very fast

Pick-up at 5:45

Tuesday
Easy long distance... 80 to 60 minutes w/ strides/ stanfords

Pick-up at 5:30

Wednesday
off (as usual)

Thursday (early release?)
Track Workout -- Details to follow

Friday (No school)
Campbell Mesa?

Saturday
Tempo -- A mandatory practice (most took off the entire Spring Break!)

Sunday, 4/8
Long Easy Instead, run for 20-30 minutes at a pace that is somewhat faster than a walk.

Monday
Five miles for boys and Kev, and 3.5 for girls. Finish at track and followed by 8 x 200 with jog across football field, if squirts aren't out there falling down on top of each other.

Tuesday
Big Warmup/ stanfords

Wednesday
Meet in Sedona
Meet starts at 3:00, so we'll leave at noon???
I believe I told you what you all are all running... those athletes who have been sick may not run.

Thursday
Off

Friday
We're going to take this day as another easy day... easy distance, strides, drills, stanfords

Saturday
This day will try to run our longest run of the year.

Sunday
See what we did last Sunday for a workout, then add strides to this.

Next meet will be on either Friday, 4/20 at Mingus, or 4/21 at Glendale (why I'm hesitating on the Glendale meet is due to it being run in the afternoon... and we just aren't acclimated to the heat).

Chandler Results

Keven 5:29.28
Andrew 4:51.67
Jon 4:53.96
Nick 5:14.9
Grace 6:16.5
Andrea 2:42.49
Rachel 3:07.21
Chelsea 3:07.73
Dom 10:14.99
Cullen 10:39.28

For complete results, go to:
http://az.milesplit.com/meets/104829/results/190813

Notes: PR's by Dom, Andrew, Cullen, and Jon... besides all those (Nick, Grace and Rachel) running their first FIRST!

Next up -- Scottsdale Distance Classic!

Practice Schedule... and Chandler

Monday... a day off from school... however, not a day off from running

Tuesday
Tempo Run on the road into Walnut Canyon National Monument.

Wednesday
A traditional day off... but I'll be there for those who want to run.

Thursday
Super Big Warm-uyp in preparation for our race tomorrow in Chandler.

Friday... I believe I sent email to you all last night (Sunday).

Saturday
Long, long easy...

Sunday
Another, long, long easy...

Practice Schedule 2/27 -- 3/3

Note
Five people at practice yesterday.
Also, pay attention to the weather... Monday night the National Weather Service is forecasting 3-7 inches. Monday afternoon's practice will be very windy and cool, which means, I want to see sweats and hats.

Monday
Long-ish run on the golf course with strides on the football field to follow.
Pick-up at 5:30

Tuesday
Given the forecast, we'll wait and see, but I'd like a longer ladder workout done on the track:
1000, 600, 300, 400, 800 1200, followed by 5x120s (if snow does not allow access to the track, then we'll switch this day with Thursday).

Pick-up Tuesday through Friday at 3:30.

Wednesday
Off... but why for those of you who missed our Saturday practice?

Thursday
Hill... location to be determined.

Friday
Recovery day...


Saturday
To accomodate the SAT Review class, we'll run this in the afternoon.
1000 meter time trial...

2012 Track Schedule

Date	Meet	Site
Wednesday, March 7	Skydome Classic	NAU Skydome
Friday, March 23	Chandler Rotary	Chandler HS
Saturday, March 24	Chandler Rotary	Chandler HS
Friday, March 30	Scottsdale Distance Classic	Saguaro HS
Wednesday, April 11	Sedona Invite	Sedona Red Rock HS
Saturday, April 21	Glendale Invite	Glendale CC
Saturday, April 28	Northern AZ Shootout	Flagstaff HS
Friday, May 4	Thunder Last Chance	Desert Vista HS
Fri / Sat, May 11 / 12	State Championship	Mesa CC

Practice Schedule February 13th -- 17th

Note: Injuries and sickness have once again impacted our roster this past week. Although I'm really proud of Nick for bouncing back as quick as he did from his cold. I think for Thursday's track workout, we had more girls not running the workout than actually running the workout!


We ended the week before (Sunday) with an easy day, Monday was really supposed to be a "medium" day, with Tuesday a "Long" day, and therefore, a "hard" day for most. Wednesday off, followed by Thursday as our really "hard" day! Except, for what I said above about the girls above. Friday easy, then at yesterday's "Captain's Practice" only one girl showed up... and yes I do understand the fact that all Jr. girls are suffering in SAT prep class. And I'm guessing most people aren't running today... since the weather's icky. Meanwhile, you're competition in the Valley trains... and improves.


So I don't understand the injuries when there are plenty of recovery days here (Sunday, Wednesday, Friday). 

Here we go:

All pick-ups at 5:30... except for Tuesday.

Monday
Long run... should utilize as much of the golf courses as possible. Watch the weather... Sunday night we are forecasted to receive another half-inch.

Tuesday
Given the forecast... and the fact that some want a chance to run in the Skydome prior to our first meet on 3/7, we'll join Run Flagstaff at 6:30 for their workout.

Report to the Skydome at 5:15 for a "Big Warm-up."

Pick up at ~8:15?

Wednesday
Off... unless you were "off" today, and if you were one of the MIA girls (Ge, Uli, Rach, Jazz, Andi et. al.).

Thursday
Mile on the track/hills/mile on the track... remember this workout from last month? Should be killer, except for those who will be walking around the infield nursing their various injuries.

Friday
Some easy

Saturday
LONG, Long, long. TBD

Sunday
Recovery run... On your own.

Practice Schedule February 6th -- 11th

Note to all: Thanks for showing up at the Skydome for Keven's race. I'm sure it meant a lot to her, but it also meant much to me to see you all there!

We begin this week with the official beginning of the track season, which really means that every school in AZ begins in earnest, which we've been doing since... when December?

Assume all pick-up times at 5:30.

Monday
Bring your flats/spikes as well start with a medium run on the golf course (we've got to utilize this space since in the past at this time of the year, it is covered in snow, and later, it'll be closed due to some fat people known as "golfers" wanting to use this area!).

After a "medium" distance run, well finish on the track to 3x4 (or 3) 300 at full effort. To be followed by drills.

Tuesday
A long run is the plan.
Strides/Stanfords

Wednesday
AM run.
PM off.

Thursday
5x1000 on the track

Friday
Recovery... easy run, drills, stanfords, etc.

Saturday
Long run -- We'll meet at 9 AM, but where will be determined later in week.

Sunday
Recovery

Practice schedule -- Jan 30...

Today...

I'm looking at a week from Monday (February 6th) as the first official practice...

More important is any one (Dom? Andrew? Keven?...) interested in running on Saturday in the meet entitled, "NAU Open."

Pickup for all practices will be between 5:15 - 5:30.

Monday

A medium distance run; 3-6 miles @ a pace considered "sub-tempo" finishing on the track hard 3x300's.

Tuesday

Long-Slow... strides/drills/stanfords

Wednesday
Morning run

Thursday
Oh... we'll need to re-group prior....

Practices for January 23 -- 28

Note: Hey, what a great couple of weeks we've had! Please let's continue to stay healthy and stack our workouts (ie, stay consistent!).

Monday
A horrible weather day forecasted so please dress warmly, and remember that you can take layers off, but if you don't have them and need them, you could never put layers on.

Due to the forecast, we are going to keep this run short as well as easy. Some strides / drills post-run, and then standfords.

Tuesday
Weather forecast still not great.
We'll schedule a tempo run
A - Wakonda
B - Soliere
C - ?

Wednesday -- off

Thursday
Better weather forecasted
We'll do a repeat of a workout that we did a few weeks ago

Mile on the track; hills on Falcon; mile back on the track.

Friday
Recovery w/ stanford

Saturday
TBD (To be "discussed")

Practices 1/9 - 15th

Monday

Hills -- on golf course

We'll finish on the track at Sinagua

Pick-up @ 5:15

Tuesday

Drills / Exercises

Long Slow run

Followed by more exercises

Pick-up @ 5:15

Wednesday

This day of the week will always be scheduled as an "off day." However, if you for some bizarre reason you miss a day from practice, then you need to run today!

Thursday

If it hasn't snowed, then we'll be doing Libertarianville / Little Amorica / Foxglenn, ie, (LONG RUN).

Pick-up @ 5:15

Friday

35 minutes of medium running;

20 x 200's on the track (if it isn't snowing)

Pick-up @ 5:15

Saturday

LONG EASY

Practice Schedule 1/5 -

Thursday, 1/5
A track workout
400 repeats
Pick-up 5:30

Friday
Recovery run/Stanfords
Pick-up 5:15

Saturday
9:00 AM
Long Run
10:30 Pick-up

Sunday
Recovery Run

Monday
Hills
Pick-up 5:30

Tuesday, 1/10
Recovery run/Sanfords
Pick-up 5:15

Wednesday
off