Northland Preparatory Academy Track 2012

Practice schedule -- Jan 30...

2012-01-29T17:57:00.000-08:00

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

2012-01-22T12:27:00.000-08:00

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

2012-01-08T18:43:00.000-08:00

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 -

2012-01-04T14:19:00.001-08:00

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

Practices for the remainder of Break

2011-12-26T17:47:00.000-08:00

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

2011-12-25T15:38:00.000-08:00

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

2011-12-22T16:37:00.000-08:00

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!

2011-12-21T14:39:00.000-08:00

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

2011-12-15T09:30:00.000-08:00

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

2011-12-11T16:52:00.001-08:00

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

2011-12-06T15:42:00.001-08:00

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

2011-11-03T19:20:00.000-07:00

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

2011-10-30T11:29:00.000-07:00

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

2011-10-29T10:06:00.000-07:00

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

2011-10-23T12:52:00.000-07:00

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!

2011-10-16T16:05:00.000-07:00

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

2011-10-16T13:05:00.000-07:00

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

2011-10-09T14:47:00.000-07:00

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

2011-10-09T14:30:00.000-07:00

City X- Country Meet

Friday, October 14, 2011

An email I sent to the Daily Sun

2011-10-02T16:43:00.001-07:00

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

2011-10-02T12:54:00.000-07:00

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

2011-09-25T10:31:00.000-07:00

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

2011-09-18T10:34:00.000-07:00

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

2011-09-18T10:21:00.000-07:00

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

2011-09-18T09:58:00.000-07:00

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

2011-09-12T06:57:00.000-07:00

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

2011-09-04T13:46:00.000-07:00

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

2011-08-28T16:22:00.000-07:00

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

2011-08-21T14:31:00.000-07:00

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

2011-08-14T17:35:00.000-07:00

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

2011-08-07T16:19:00.000-07:00

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

2011-07-31T13:38:00.000-07:00

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

2011-07-24T19:04:00.000-07:00

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

2011-07-17T17:34:00.000-07:00

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

2011-07-10T17:09:00.000-07:00

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

2011-07-04T16:58:00.000-07:00

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:

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);
Along w/ a change of dry clothes, you should wear comfortable shoes, other than your running/workout shoes... sandals are best:
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

2011-06-25T17:00:00.000-07:00

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...

2011-05-01T11:19:00.000-07:00

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

2011-04-24T09:24:00.000-07:00

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

2011-04-19T11:02:00.000-07:00

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 --

2011-04-03T12:06:00.000-07:00

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

2011-04-03T10:55:00.000-07:00

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

2011-03-28T10:25:00.000-07:00

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

2011-03-20T18:28:00.000-07:00

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

2011-03-06T12:15:00.000-08:00

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...

Meet on Wednesday!

2011-03-04T22:15:00.000-08:00

Scorpion Friendship Multi-Meet

SEDONA RED ROCK HIGH SCHOOL

DATE: Wednesday, March 9, 2010

TIME: 3:00 pm

ENTRIES DUE ON athletic.net: 9pm, Monday, March 7th

We will be stressing competition at all levels (due to this being an early season meet). Therefore, each event will have freshmen, sophomore & varsity competitions, except the relays which will be freshmen/sophomore combined and varsity. If there aren’t enough freshmen (minimum 4) for an event, they will move up to the sophomore race. If there aren’t enough sophomores (minimum 4) they will move up to the varsity race. We are anticipating that this will be a small meet.

There will be no team scoring, but we will have awards for all three levels.

National Federation Rules apply.

Four (4) events maximum per athlete.

You may enter as many athletes as you wish in any event, including additional relay teams.

We will be using athletic.net for the entries, please be sure to enter athletes in their correct competitive level.

Our goal is to complete the meet in 4 ½ hours - if possible, events will run ahead of schedule and we have lights if that becomes necessary.

Entry fee: $150 per school (includes both boys and girls team).

Concession stand will be available.

It gets cold after 5 pm.

Make checks payable to: Scorpion Booster Club

c/o John Parks, AD

995 Upper Red Rock Loop Road

Sedona, AZ 86336

Meet Director: Harry E. Schneider

928-203-9468

azschneiders@npgcable.com

SCORPION FRIENDSHIP MULTI-MEET

SEDONA RED ROCK HIGH SCHOOL

ORDER OF EVENTS

Field Events:

3:00pm – Girls shot put followed by Boys at approx. 3:30pm (4 throws)

3:00pm – Boys discus followed by Girls at approx. 3:45pm (4 throws)

3:00pm - Boys high jump (4’ 6”) followed by Girls at approx. 3:30pm (3’ 10”)

3:00pm – Girls pole vault (6’) followed by Boys at approx. 3:30pm (8’)

3:00pm – Girls & Boys long jump – separate pits open for 1 hr. 15 min. (4 jumps)

4:30pm – Girls & Boys triple jump –separate pits open for 1hr. 15min (4 jumps)

Running Events:

3:15pm – Boys 4x800m Relay (9/10 will race at same time as varsity)

3:35pm - Girls 4x800m Relay (9/10 will race at same time as varsity)

3:55pm – Boys 110m High Hurdles

4:05pm – Girls 100m Hurdles

4:15pm – Boys 100m Dash

4:25pm – Girls 100m Dash

4:35pm – Boys 1600m Run (9/10 will race at same time as varsity)

4:45pm – Girls 1600m Run (9/10 will race at same time as varsity)

5:00pm – Boys 4 x 100m Relay (separate class races if needed)

5:10pm – Girls 4 x 100m Relay (separate class races if needed)

5:20pm – Boys 400m Dash

5:30pm – Girls 400m Dash

5:45pm – Boys 300 Int. Hurdles

5:55pm – Girls 300 Low Hurdles

6:10pm – Boys 800m Run

6:20pm – Girls 800m Run

6:30pm – Boys 4 x 200m Relay (instead of 200m Dash)

6:40pm – Girls 4 x 200m Relay (instead of 200m Dash)

6:50pm – Boys 3200m Run (9/10 will race at same time as varsity)

7:05pm – Girls 3200m Run (9/10 will race at same time as varsity)

7:20pm – Boys 4 x 400m Relay (9/10 may be combined w/varsity)

7:30pm – Girls 4 x 400m Relay (9/10 may be combined w/varsity)

2011 Track Schedule

2011-02-27T18:20:00.000-08:00

Date	Meet	Site
March 9, Wednesday	Sedona	Red Rock Sedona HS
March 25, Friday	Chandler	Chandler HS
April 1, Friday	Scottsdale Distance Classic	Saguaro HS (Overnight Friday)
April 7, Thursday	Sun Angel Classic	ASU/Tempe
April 15, Friday	Blue Ridge?	BR HS Lakeside
April 15, Friday	Queen Creek?	QC HS
April 22, Friday	Joe City Invitational	JC HS
April 29, Friday	Flagstaff City Meet	Coco HS
May 13-14, Fri/Sat	States	Mesa CC

Week's Schedule - February 28th - March 6th

2011-02-27T18:12:00.000-08:00

You all realize that next week you open your season at Sedona, correct?

All Pick-up times are at 5:30 this week.

The objective for the week is:

Milage

For the boys (Dom, Andrew and Jon), we'll shoot for 51 miles (avg. 8.5 miles/day);

Whereas for the girls, the goal will be 40 miles, an increase of 1 mile from two weeks ago, where no one hit their objective (6.6 miles a day).

Since I asked those at practice on Saturday to run 30 to 40 minutes on Sunday, I suggest that we do an "over average milage day" on Monday... in the slush.

Suggested courses and workouts:

Monday

Out on Butler to Continental, left on Country Club... then we'll make it the rest of the course up at practice (we've never gone left on CC before).
Our goal should be to cover a distance over our average.

Tuesday

"Under average milage day"
Let's start out by running a mile on the track (in the snow); then heading off (Switzer/4th/Arrowhead?), and returning to finish with another mile on the track?

Wednesday

Off for all those who ran Sunday through Tuesday (which won't be everyone).

Thursday

Should be another over average day; and I'm not going to be at practice... Schenley? Meaning, I'm going to have to find someone to supervise.
Back up Butler to an extended Green Mtn run... adding on Wakonda, etc? Although I'm open to anyone's suggestions.
Also, this is the night that "Run Flag" is hosting the NPA "Spike Night" (I hate being out of town!).

Friday

We're off from school, and I'm still down at the AIA office in PHX.
You should have a "Captain's Practice" and if you are with your family and cannot make practice then you will cover the miles in order to achieve this week's objectives.

Saturday/Sunday

See my last bullet above...

Practice Schedule for February 2/22nd-27th

2011-02-21T13:22:00.000-08:00

Objective for the week -- conditioning and speed

First, allow me to say that I am hopeful that all were able to achieve last week’s goals (for most boys, their milage goal was at 47; while for most ladies was at 39) -- except for one person being sick, another with back problems, and many others out of town on their music trip. Therefore, perhaps a couple of you may have achieved this goal!

This week objective's places less emphasis on total milage and aerobic capacity, but instead more on the anaerobic and general strength workouts.

Pick-up for all after school practices this week will be 5:00 PM. Please ask your parents to be on time.

FYI, I will not be at school tomorrow (Tuesday) during the day, as the social studies department is conducting a retreat off campus. However, I will be at practice, on time.

Tuesday, 2/22

DwyHammer (extended for boys)--tempo-ed;

Falcon Hills;

Weights and “Building a Better Runner” routines.

Wednesday

Off -- Except for any of you who did not meet last week's goals.

Thursday

Big-big Warm-Up (the “warm-up run” will be Green Mountain);

Flying 60’s (where this be conducted remains to be seen);

Weights and “Building a Better Runner” routines.

Friday

Big Warm-Up;

3000K time trial;

Cool-down;

Stanfords.

Saturday

Big Warm-Up;

800m time trial;

Cool-down;

Weights and “Building a Better Runner” routines.

Sunday

The Long Run (as usual).

Next week, we're back to being concerned about milage...

Week of 2/14-19

2011-02-13T17:53:00.000-08:00

Objective is once again milage...

The other major change in the schedule is pick-up time moved from 5:00 PM to 5:30 (any parents picking up their children after 5:30 will be charged $18.00/hour/prorated... and make checks payable to: "M. Elder, "Have Babysitter Will Travel, Inc."

Leah and Cassie need to produce a schedule that isn't written on a whiteboard or on the "van reservation calendar" so that all may know what invites are planned. After all, tennis, baseball, and softball have their schedules (just would like to go on record that Elder takes care of all other sports before his own).

Congrats to our three runners who participated in the Sedona race. A win and a 2nd... and I'll bet Tate hurt more than he ever has in his life. Can't wait to hear them tell about their races!

First Week of Official Practice

2011-02-06T13:28:00.000-08:00

Fees submitted to Ms. Sommers?

Physicals up-to-date?

Have all read the NPA Parent/Athlete Handbook (although slightly out of date)?

http://www.northlandprep.org/athletics.htm?number=40009701178

Week's Objective: High Milage.

Define: "Official Practice"

Answer: If an athlete misses a scheduled practice then there are consequences a coach may impose.

Parent meeting? Yes. Talk to them and let us all meet some time next week (2/14th 18th) do clarify our "team covenant" as well our schedule.

Figure out on your own what the highest milage (in 7 days) you've run this winter, and we add 5%, and that's becomes your goal (after dividing by 6/days/week).

Oh... I can't wait!

Start of the Season... Let's plan!

2011-01-30T18:33:00.000-08:00

We begin the official start of the season a week from tomorrow:

Monday, February 7, 2011

Please, please, please have all your paperwork in to Ms. Sommers (fees, physical forms) before 2/7!

My Ramblings (getting pretty good at these as I get older...)

Tomorrow...
Our objectives for this week is to really spend as much time as possible discussing the changes I'd like to introduce this track season.... Therefore, I really don't have a focus on this next week's training... and you know I've been letting all of you take the lead on what you have done this winter.

Our turnout for winter training has been good and the weather's been great... at least compared to last year. However, there's still seven weeks until it's officially spring... and I am the believer that spring is the hardest of our seasons in Flagstaff with it's wind and cool temperatures (especially, compared to the Valley!). So lets spend this week planning.

I ask for your ideas.

I've given you the "building a better runner" dvd. I'd like to incorporate more of the free (little weights we have in the gym closet), I'd like to do more things (then just we all do as a team Stanfords... but still use those in addition), the chin-up bar, medicine balls... and the dvd! We work in pairs or cells. And EVERYDAY we do some "routine" (which needs to be defined/specified).

The first two weeks beginning the "official" practices, all I would like to do is figure out milage goals and then meet those goals. Of course, doing what I'd propose in the paragraph above...

Cassie will get you a more specific schedule but here's what I'm going to ask all to concentrate on:

March
Wednesday, 9th
Sedona Invite
I'd like those who have been running this winter to run this early season meet; however I'll be back in New York working the national indoor meet. Therefore, much discussion needs to occur prior as well as finding an "assistant"

Friday, 25th
Chandler Invite
If any one has a great Spring Break of training, then this is the meet for them. Chandler is one of the biggest meets of the year in AZ. I'll take only those who are ready. It may be an overnighter.

April
Friday, 1st
Scottsdale Distance Classic
My very favorite meet of the season since it is nothing but distance races. And all the races are held under the lights. We always overnight here, so if you cannot, make plans to get picked up.

Thursday, 7th
Sun Angel Classic
I'll only take those who are most competitive to this meet. Although a completive meet, it is run like a trial, as in the best runners are spread out in heats, and then the fastest runners in the 800 and 1600 meters are invited back on Saturday night. What's cool about Saturday's "finals" are sandwiched between college races under the lights (whereas Thursday's events are held in the heat of the day).

Friday, 15th
Blue Ridge Invite
Dom's "favorite"
Attending this meet will need discussion... see directly below

Saturday, 16th
Mt. Sac Relays
Could be interesting... if I remember correctly, a Mt. Sac trip last fall got interrupted?
We bring a mens and womens team to run the 4x1600
http://www.mtsacrelays.com/divisions/hsschedule.html

Friday, 22nd
Joseph City Invite
Details to follow

Friday, 29th
Mogollon Invite
Details to follow

May
Friday/Saturday 13-14th
State Meet
Mesa Community College

Lastly, a big congratulations to Corrie, who was recognized at Saturday night's "Senior Night!" Caroline Rynn shared with the crowd that Corrie was planning to attend U of A and run for Pima Community College! How wonderful!

Friday, 12/31 New Years' Eve

2010-12-30T20:21:00.001-08:00

Andrew and I exchanged emaisl concerning practice for Friday and we tentatively agreed to meet at school at 9 AM. It's going to be freezing cold and most likely windy. Oh well. We need to run.

Wednesday, 12/29 and Thursday, 12/30

2010-12-30T20:16:00.000-08:00

Winds picked up around 6:30 AM and started buffeting the house. Team practice cancelled for Wednesday, originally meeting in Skydome parking lot, however, due to the gloom-and-doom weather forecast, I call Andrew at 7:45, ask all to run on own (how many did that? Andrew got out for 55 minutes).

After canceling I thought about the boys bball team up in Tusayan. I called Coach and told him to bring them home immediately. Coach calls back later and explains he's not comfortable driving in such conditions. A parent and I go up with the parent transporting 6 of the students back and me driving the van back. Conditions were hairy, to say the least. Return to NPA at ~4 PM safe and sound.

DPS closes I-17 Northbound and eventually 180 and I-40. We arrive back at NPA safe and sound.

Today we awake to 15 inches of snow in town and only 4.5 inches here in Doney. I spend perhaps three hours snowblowing the driveway and shoveling walkways. Now at 9 PM its 9 degrees out, but the wind howls, so factor in wind chill.

Not the greatest training weather.

Practices over Break

2010-12-26T15:40:00.000-08:00

Last week (the first week of break), we had a good turn-out, with Monday's run taking off from the Woodlands Village Walmart, down the Urban Trail and into Ft. Tuthill. Interesting to see all the elites that were out that day (O'Neill, etc. and someone who I think was Phil Wharton) and then later getting blown off the trail by Rochelle Kanuho, who came flying by. It was disappointing that when I asked some of our runners if they knew any of these people, and they said they didn't (Phil Wharton is the person who wrote the book on the Isolated-Dynamic stretching we use!).

Then on Wednesday, the run took off from the "Y" (and why?) and then ran along Ft. Valley Rd and then up Quintana.

No organized practice on Friday (Christmas Eve), however, I was over on Continental Golf Course to check out conditions.

I sent out a bulk email to most who I thought would be interested in practicing tomorrow...

We'll meet at NPA at 9 AM, and if it doesn't snow too much tonight, run on the golf course. As a group we'll discuss where we'd like to run Wednesday and Friday.

Looking ahead. There's a ten miler that we (Andrew, along with Jon and Jordan) ran last year... It's held next Sunday on 1/2. The course goes out and back on one of the canals and is pancake flat. Not certain that many of you will be ready to run 10 miles...

Another race to look at is at the Skydome on Saturday, February 12th. Something to think about and plan on...

See you tomorrow...

Final Week of Practice

2010-10-31T12:10:00.000-07:00

Monday

Track Workout

Pace 400s

12x400 at a "tick" faster than race pace

4 sets of 3, w/ 100 meter jog between each interval and a 400 meter jog between each set.

Pick-up @ 5:15 PM

Tuesday

AM Workout

20 minutes medium run

strides

Kenyans & Stanfords

Wednesday

Off

Thursday

Same as Tuesday

Friday

AM Workout

Big Warm-up w/ Standfords

Depart School for PHX @ ~11:45 (after 4th hour). More details about the complete Fri-Sat itinerary will follow soon (I'd like to confirm everything first with Mr. and Mrs. Pinaire as they will assist in driving and chaperoning).

We have reservations at:

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

The plan is to take EVERYONE!

Our motto for this state meet weekend is: ""TEAM!" And we mean ALL!!

On Saturday:

9:00 AM -- Boys Race

9:30 AM -- Girls Race

Ahead to think about is the post-season... although I would really like to focus more on the state meet. However, any serious runner is thinking about running at Toka Sticks in the Nike SW Region Cross Championship on Saturday, Nov. 20th?

If you're healthy and still want to race, go to:

http://www.runnerspace.com/nxnsw

Practice Schedule for October 25th - 31st

2010-10-24T16:47:00.000-07:00

All pick-ups at 5:15...

Monday, 10/25
A medium/hard run (a "comfortably/hard run?")
What we are looking for is a pace that none of you is really "jogging" nor "running hard." However, this will depend on how you are coming off the weekend (sleep, etc...).

Course:
Men -- Wakonda -- down Butler to the end, left and around...
Back to Falcon.

Ladies -- Butler to Skyview, to Edgewood, to Country Club (Left) to Continental back to Falcon.
At Falcon you'll do a "progressive" hill workout.

After hill workout, all will jog over to the turf and do the cool down Kenyans.

Tuesday
Needhammer
8x200's just a little quicker than "race pace."
rest interval/jog across infield... as we did last time.
Purpose of these 200's is looking for a little quicker turnover...
Cool-down
STANFORDS

Wednesday
OFF

Thursday
Big Warm-up.
Pre-Race Dinner? My house if... and all invited.

Friday
Sectionals

AIA Section II

Cross Country Championships

Friday, October 29, 2010

Flagstaff, AZ

Location:

Buffalo Park in Flagstaff.

Facilities: There will be porta potties available, but no locker room or showers.

Parking:

You may drop off the team and equipment at the park entrance, but busses must park off site at Coconino H.S. or Flagstaff H.S. There is limited parking is on site in a dirt lot when you first enter on Gemini. Vans and spectators will be directed to park in that lot.

Athletic Trainers will be on site.

Entry Fee: AIA is potentially charging a $5 entry fee.

PLEASE inform your parents so they are not shocked when they get to the park.

Time Schedule:

2:30 D III Section II boys

3:00 D III Section II girls

3:30 D IV Section II boys

4:00 D IV Section II girls

Awards:

Medals will be awarded to the top fourteen (14) in each section.

Division III presented at 3:45 pm by the Ramada

Division IV presented at 4:45 pm by the Ramada

Games Committee: In the rare instance that a games committee is needed for a decision, the following will be represented:

Trina Painter Flagstaff HS

Mike Elder NPA

Jim Bostwick Mingus HS

Rick Baker Hopi HS

Mike O’Callahan Camp Verde

Preston Johnson Coconino HS AD

Course:

The course is the same course used at the 4 Corners Invitational. The length is 3 miles on the hard packed dirt trail with one significant hill in the first 800m at Buffalo Park. A copy of the map is attached.

Course walk through- 9:00am-1:00pm on Friday, October 29^th.

Rules: Rules are those of the current edition of the National Federation Track and Field/ Cross Country Rules and Records, AIA Constitution and Bylaws and these tournament instructions.

Remember: Section 6 competitor’s uniform Art.7 page 71 …Contestants shall not wear

jewelry. Penalty: (All articles) for illegal uniform, the competitor is disqualified from the event.

Saturday
A "pick-up" practice... we'll discuss...

Sunday
Long Run

Monday
TBContinued

Practices for Thursday, 10/21... and beyond

2010-10-20T21:08:00.000-07:00

Thursday, 10/21
The theme is, "Focus, focus, and focus more!"

We must focus on the fact that no matter what meet we run, where that meet is held, it is all for the purpose of doing of producing our best effort at the end of the year... which is our state meet. "Everything is practice for the state meet." However, for one of our teams, we didn't get to the state meet last year! This year that has got to be our goal.

With that said, we begin to once again focus....

Hills, hills and more hills.
Urban Trail.
Pick up at 5:15.

Friday, 10/22
Green Mtn. run...
Strides, Stanfords..

Saturday
Times for meet and pickup will be announced at later date.
Mile Time trial

Sunday
Long run

Monday...

Mt. Sac Invite Details

2010-10-10T16:20:00.000-07:00

The Team will utilize two NPA vans (a 12 passenger and a 7 passenger, driven by myself and the other by the Pinaire's).

Here is our tentative trip schedule:

Thursday, October 21st:

6:15 -- Report to school for our workout (we'll need to organize breakfast ).

11:11 -- Dismissed at lunch -- pack vans, etc.

~Noon -- vans depart from NPA for California.

~8 PM Arrive at hotel

Friday

Race times:

3:23 -- Boys

3:46 -- Girls

Saturday

After an easy workout, we'll eat breakfast and depart from the hotel at late morning and approximately hope to arrive at 8PM back in Flagstaff.

Hotel Accommodations:

Holiday Inn Diamond Bar

21725 E. Gateway Center Drive

Diamond Bar, CA

909-860-5440

Hotel Link:
http://maps.google.com/maps/place?hl=en&expIds=17259,17315,18167,23628,23670,25567,25834,26328,26613,26644,26746,26761,26849,27006,27015,27056&sugexp=ldymls&xhr=t&cp=15&um=1&ie=UTF-8&q=holiday+inn+diamond+bar&fb=1&gl=us&hq=holiday+inn&hnear=Diamond+Bar,+CA&cid=17184148290024047892

I'll send an email out tomorrow (10/11) on hotel costs...

Mt. Sac Invite Link:
http://events.mtsac.edu/ccinvite/index.html

Practice Schedule for October 11th-16th

2010-10-10T15:25:00.000-07:00

Note: The City Meet this week's focus... then next week's is Mt. Sac, which I have created a separate post on this blog.

Monday, 10/11
A "vigorous and intense" Big Warm-UP and then "some" between-the-triangles" sprints.
Standfords/Kenyan cool-down.

Tuesday
Some jogging, striding and stretching.

Wednesday, 10/13
City Meet

Last year's schedule went (so far, all I've received is, "High school race will begin around 1:00."):

12:25 -- High School Girls Race

1:15: -- High School Boys Race

3:00 -- Middle School Girls Race

3:10 -- Middle School Boys Race

Here's what I'd like to see unfold:

Team arrives at school as normal, and attends their first through third period classes, then is dismissed (10:32). Exactly what specifics takes place after dismissal will be discussed on Monday (tomorrow, 10/11).

Thursday
Switzer Run...

Friday
I'm off campus attending a meeting at the AIA office. Coach Hall will supervise practice (although I have not confirmed this with her).

Saturday
A run on the mountain... Sunset?

Sunday
LROYO (long-run-on-your-own)

Monday
Tuesday
Wednesday
Thursday... Leave for Mt. Sac

Practice Schedule for October 4th -- 10

2010-10-03T18:05:00.000-07:00

Note: A very good weekend at Twilite! If any parents read this blog (and I could only hope that they do) not only did the team turn in good performances, but they were really a joy to be with. My thanks to Barb & Hoyt Pinaire, who drove the second van, paid for the teams pre-race dinner, provided water, juice and other valuable logistical support. This trip could not have happened so smoothly without their presence.

In the previous post today, I created a spreadsheet of this season's results. I added columns looking at time gaps, as well as differences in performances between the 4 corners and twilite races. It might seem a little confusing, however I'll explain it to the team at practice tomorrow.

To see all results of every meet, please go to:
http://www.arizonatrack.com/arizona/2010_Results/2010_XC/meetschedule.html

Monday, 10/4
Assuming that all did their LR today (Sunday) then Monday will be a "medium" day.
Little America Loop
Finish on the track for 30 meter sprints (between the triangles) -- wear your flats!
Stanfords
Pick-up will be a little later than usual today.... 5:15.

Tuesday, 10/5
Early Release... means early practice (1:20).
Track workout -- Flats!
Boys begin w/ mile, while girls start from the 1500 meter line (we'll discuss pacing at Monday's practice).
followed by 200 meter jog; then 8x 200 w/ 200 meter jog between;
finishing w/ 1000 meter (at 1600/1500 pace, except last 200 run at 200 avg pace).
Pick-up at 3:30.

Wednesday
Off

Thursday
Sam's Club
Stanfords
Pick-up at 3:30.

Friday, 10/8
"Modified" big Warm-up ("modified" meaning we are going to ADD to the warm-up)
No School, therefore, we'll discuss when we want to run this workout earlier in the week.

Saturday
Jack Boehle Cross Invite -- Coconino High School
All athletes arrive 1:45 before their respective races.
11:00 -- Girls Varsity Race
11:45 -- Boys Varsity Race

Sunday
LR OYO!

Results -- Payson though Twilite

2010-10-03T12:31:00.001-07:00

Place	Name	school	twi	4corn	Diff	pay
2/1	C. Rodriguez	st. augs	NT	152/20:42	-3:41*
3/2	N. Montanez	st. augs	16:24	19/17:01	-35
5/1	Tomas Huss	Veritas	17:06	DNR?
12/1	M. Prestwich	BR	17:18	14/16:49	+29	8/18:44
10/1	Dom		17:24	37/17:41	-17	25/19:32
11/3	Martineze-White	st. augs	17:26	75/18:42	-1:18
12/1	E. Prestwich	BR	17:33	41/17:50	-17	11/18:47
16/2	Cullen		17:44	53/18:17	-33	26/19:32
33/2	A. Brimhall	BR	18:19	52/18:16	+3	34/19:56
41/3	Zach		18:31	93/19:08	-37	40/20:06
42/4	Jon		18:32	74/18:42	-10	27/19:33
	D. Prestwich	BR	DNR	87/18:52
44/4	M. Montano	st. augs	18:38	78/18:44	-6
46/5	t. Walsh	st. augs	18:42	91/19:05	-13
47/6	c. Rojel	st. augs	18:43	136/20:07	-1:24
50/3	L. Rydberg	BR	18:45	DNR		23/19:28
55/5	Andrew		18:54	101/19:20	-26	44/20:16
60/7	D. Aragon	st. augs	18:58	138/20:12	-1:14
96/6	Nick		19:59	129/19:52	+7	20:31
		Gap	1:30	1:39		:44
	Keven		20:29	5/19:56	+33	23:07
	Bain		21:29	57/22:24	-1:05	DNR
	Clemmons		22:35	49/22:23	+12	23:51
	Pinaire		23:27	70/23:32	-5	23:59
	Picard		24:05	DNR		26:45
	Grace		24:11	DNR
	Jazz		24:39	DNR
		Gap	2:58/3:36	3:36		:53/3:38

Practice Schedule for September 27th -- Oct 3rd

2010-09-26T11:29:00.000-07:00

Monday, 9/27
Speed work @ Foxglenn Park (bring flats).
Middle Schoolers will do some modification of this practice.
All pickup times @ 5PM

Tuesday
Libertarianville (we'll van it to the Urban Trail and begin this run from there... then end at Foxglenn PK where we'll do strides on the grass, barefoot).
Stanfords

Wednesday
HS -- Off
MS -- Practice led by Coach Hall

Thursday
Big-Warmup
Stanfords

Friday
Twilight Invitational
For more information on race times, etc., click on the above link.
We will be departing school at 11:00 AM, stopping in Anthem to eat lunch. We'll then head to the hotel, check in and rest until departing for our races.
We'll be staying at the La Quinta Inn
Click on the link above for directions and contact numbers for the hotel.
The race course is located six miles down Power Rd from the hotel.
After the race we'll have a late night supper at Applebee's located next to the hotel.

Saturday
8:30 AM -- Wake and Run
Hotel provides a "free" breakfast.
Depart for Flag at ~11:00, putting us back at school at ~2:00?

Sunday
LR OYO

Practice and Meet Schedule for September 20th to 26th

2010-09-19T21:30:00.000-07:00

Summary of 4 Corners:

Good meet. The boys finished ahead of St. Augs of Tucson, a team that has been up and coming for the last three years. St. Augs is a very good team and one we have not beat in the time I've had my eye on them. We did get beat by Coco and they will be our goal to beat in the weeks ahead.

On the girls side, great to see Kevin get recognized for what I have been seeing since last track season. Overall, it is sad that we can't put at least 5 runners on the line.

Monday, 9/20
A modified "big warm-up"
8-6 laps of 30 meters between the triangles.
Running drills and stanfords.
All pick-up times at 5 PM

Tuesday, 9/21
On the track...
5x1000 @ race pace
(Great workout by all...)

Wednesday
Early Dismissal
No practice for most high school runners;
~~Middle school runners meet at 1:20;~~
~~Pick-up at 3:00.~~
Sorry... No workout...

Thursday, 9/23
~~tempo on the 3.9 loop (one most of us have never run before)~~
Long (med/hard) run; Switzer Canyon.

Friday, 9/24
Recovery run on the Urban Trails from NPA
Stanfords

Middle schoolers... meet at Buff Pk.

Saturday
~~Oldham~~
Tempo at Campbell Mesa
8:30 AM

Sunday
Long run
OYO

Practice and Meet Schedule for September 13th --19th

2010-09-13T10:26:00.000-07:00

Monday, 9/13

~~Big Warm-Up (the warm-up run should be Dwy-Hammer);~~

~~Stanfords.~~

~~Pick-up at 5:00~~

Tuesday

Hills on the Urban Trail

Wednesday

Practice with middle schoolers for all HS runners that would like to join.

Thursday

Fartlek @ Fxglnn

Friday

Big Warm-Up (see Monday's workout).

Saturday

4 Corners

Race details to follow

Practice and Meet Schedule for September 7th -- 12th

2010-09-06T19:08:00.000-07:00

Tuesday 9/7
Make certain you tell each of your teachers you'll be missing Wednesday's class after 11:00.

Big Warm-up
Strides & Stanfords

You will need to pack your bag tonight for the meet tomorrow. Here's what I want you to bring:

Your singlet and shorts (which I will give to you tomorrow at practice).
2 tee-shirts (one to wear during your warm-up & warm-down and the other to wear on the ride home)
A hoodie /or other light weight jacket.
Sweatpants to stay warm on the ride to and from.
2 pairs of socks (one to warm-up in, and the other to race in...).
Healthy snacks for the ride down (this in addition to eating a "good" breakfast, and bringing with you a good lunch).
Money for dinner.

Wednesday
First meet of the season!
You'll be dismissed from class @ 11 AM.
Here's what to expect (however, we'll discuss this tomorrow at a meeting after practice.

After arriving and making "camp," you will all depart on the Big Warm-up.
No parents are welcomed at camp... think of it as a "locker room."
After the race, once you have gotten water and changed out of your singlet, then all will do a "workout." This workout will consist of 35 minutes of easy running on the golf course.
I anticipate arriving at home ~9:00 PM.

Meet information may be accessed at:
http://www.arizonatrack.com/arizona/2010_Results/2010_XC/2010paysonmultipleinfo.pdf

Thursday
Off

Friday
Practice as normal

Saturday
AM
Sunset and Dry Lake Hills Loop

Sunday
Long Run

Monday and Tuesday
To be discussed.

Practice Schedule for August 30 - September 5th

2010-08-29T17:22:00.000-07:00

Note to parents: I apologize for keeping you waiting on Saturday after our "hike" to Agassiz Peak. However, I purposefully didn't put a pick-up time since first, I didn't think this was going to take place, and second, I knew it was going to be more of an "event" than a "practice." As it turned out, in hiking the 14 mile round-trip, we had two injuries that caused us to be at least an hour later than what many of us anticipated. Please feel free to contact me with any concerns or comments. As always, thanks for your continued support.

Pick up for all practice listed below will be at 5 PM.

Monday, 8/30
If everyone did their "long run" as prescribed yesterday, then it's quite possible that those could do their easy run as the Soliere loop (which most have not run this season). We'll finish on the track with strides and Stanfords.

Tuesday
Workout on the track
400's
bring flats

Wednesday
Off

Thursday
Tempo
5 mile Campbell Mesa Loop.

Friday
Green Mtn. Loop
Falcon Hills (emphasizing downhill & uphill running form)
Standfords

Saturday
Captains' practice
Needs to be discussed...

Sunday
Off... in prep for Wednesday's opening meet in Payson.

Practice Schedule for August 23rd -- 29th

2010-08-22T12:34:00.000-07:00

Monday, 8/23

Bring your flats (shouldn't you have a locker now, with a lock, so you may keep this "stuff" at school?)

As usual, meet in the Band Room for a short meeting;

We'll jog over to the practice field (bring water, flats, rope and snack) and we'll stretch there;

Dwyhammer to track;

Finish at practice field (change into your flats);
8-6 laps on the track, sprinting the exchange zones, and walking in between;

Dwyhammer the opposite way.

If time permits for some; Stanfords.

Pick up at 5:00.

Tuesday

Today, we'll van it to Buff. Pk. If it's any easier, then plan on being picked up at 5:15 there, or we'll transport you back to school to be pick up at 5:30.

3 or 4 x mile intervals (most of us ran this workout three weeks ago and therefore we should see some improvement).

Wednesday

Your afternoon... make the best of it.

Thursday

Normal meet (3:20) and pick up time (5:00)
Switzer Mesa Loop (or some moderation for others)

Friday

Normal meet and pick up time.
Ladder intervals on the grass at Foxglenn Pk.
1H/1E; 1H/1/E; 2H/2E; 3H/3E; 3H/3E; 2H/2E; 1H/1E; 1H/1E (in your flats)
The above equals 28 minutes of continuous running (not including our warm-up and cool down).

Saturday
A hike up Mt. Humphreys?

Sunday
What else?

Practice Schedule for August 23rd -- 29th

2010-08-22T12:08:00.001-07:00

tt results

2010-08-15T13:21:00.000-07:00

2009 2010

Grace: 22:22 16:05

Marissa: 14:43 (7:02), 15:05

Andrew?: 13:03 (6:20), 12:50

Andrew?: 13:29 (6.20) 12:50

Keven: 22:21 DNR

Anna: 26:27 21:59

Dom: 11:24 (5:23) 11:44

J. Martin: 13:15 (6.20)

Jordan: 14:10 (6.20)

Katja: 18:24

Andrea: 16:47

Cullen 12:42

Cassie: 16:44

Caleb: 17:21

Nick: 13:00

Jasmine: 17:16

Zach 13:57

Cameron: 13:20

Practice for the Week of August 16th -- 22nd

2010-08-15T10:54:00.000-07:00

Have all your paperwork turned in to Ms. Sommers.

Monday 8/16
Meet @ school 2:45
DwyHammer to Fxgln Pk
Strides/drills/Stanfords (bring flats)
Pick-up @ 4:15

Tuesday
Meet @ the end of Babbitt Rd/Sam's Club ~~10:45~~

New Meeting time --- 9:00 AM

Sam's Club Lp -- tempo
Pick-up @ 12:15

Wednesday
Off

Thursday 8/19
@ 3:20 we'll meet in either the band or the choir room for a short meeting
Little America Lp
Hills on Falcon/Stanfords
Pick-up @ 5:00

Friday
Industrial/66 Lp
Flying 60's on grass (bring flats)
Pick-up @ 5:00

Saturday
Meet at Bf Pk @ 9AM
Oldham
Pick-up @ 10:30

Sunday
On your own -- The Long Run

Practice Schedule for August 9--15

2010-08-07T18:17:00.000-07:00

First let me congratulate all on a really good performance today, especially the big win by Cullen (any win is a "big" win, since only one person gets to win).

However what I'd like to address is preparation... very few brought rain gear and therefore got soaked to the bone. Were we all just wishfully thinking that the sun was coming out and it was going to be a beautiful day in Arizona, rather than resembling something more similar to Eugene, Oregon? Folks, we have got to learn to plan better. This is a perfect example where "knowledge is power." If you knew before you left the house exactly what the weather was going to throw at you, would you have planned differently? What's wrong with packing too much stuff, only to leave it there (no big deal), or to have to use it to keep you warm and dry (perhaps a big deal?)?

And speaking of "stuff" we need to decide this next week whether to order new uniforms, or supplement the one's some already own. I know the girls have thought about choices, but I'm not sure if the boys understand their options. We'll use Monday's practice to narrow down choices and discuss how much this might all cost.

On to the schedule...

Monday, 8/9

Meet @ NPA

A recovery day (assuming that all will run long on Sunday... and after something such as a hard 5K today, running the long run at an "easy" pace will be okay).

Meet @ 9

Pickup @ 10:30

Tuesday, 8/10

Hills on the Urban trail

Meet @ NPA @ 9 AM

Pick-up @ 10:45

Wednesday

Day off

Thursday, 8/12

Those living close to NPA can meet at school at 9; those living on the westside can meet at Late for the Train @ 9:15.

We'll run the Sunset/Dry Hills Lake

Return to NPA at 11:45/Noon

Friday, 8/13

Meet @ Campbell Mesa

3 m loop for some; 5 mile loop for others

the day is a "recovery" day from the day before

Since this is the first day for teachers to report, we'll meet at 3:00 PM. Those wanting to meet at NPA at 2:45 to ride over in a school van, please let me know.

Pickup @ 3:45

Saturday, 8/14

3K TT @ Sinagua

Meet @ 9

Pickup @ 10:30

Sunday

Own your own... LR

Practices for the week of July 26th...

2010-07-18T14:54:00.000-07:00

Unless otherwise noted, all practice will begin at 9 AM, and should last approximately one and a half hours, therefore please plan on a pick-up time at 10:30.

Also, Vince Sherry, the owner/manager of "Run Flagstaff", has graciously agreed to host a Pizza Dinner and "fitting" session exclusively on Thursday, August 5th, at 5:30 PM. I would like the entire team, if possible, present.

Monday, 7/26

For those of you who live on the East side of town, meet at school (9:00) and then we'll van over to Late for the Train on Ft. Valley to pick up the "Westenders" and head to Schutz Pass.

Sunset (from Schultz Tank to Brookbank, then down Gnarley)

Pick-up at 11:45

Wednesday, 7/28

NPA @ 9:00

Track work

At Wednesday's practice we'll see who shows and discuss Friday's workout...

Monday, 7/19

Meet at the "Y" -- it's the intersection of Elden Lookout and Schulz Pass roads, off 180 just past the Museum on Northern AZ.

Most of us will do the Ft. Valley Trail... fairly flat... and will shoot for an hour plus run.

A good run for most. Cam and Z got lost.

Tuesday

You know what you should be doing...

Wednesday

Meet at NPA

Bring your flats if you have them.

Worked on form, mostly. 8-10 w/ jogging across infield.

Thursday

Refer to Tuesday's workout

Friday

Sam's Club Loop

Many ran the same times they did when they ran this 10 days ago.

Saturday

Oldham (from Buffalo Pk)?

Again, many running the same time they did on the last run... although I have to believe it at least felt easier.

Practices Schedule: July 12th -- 17th

2010-07-11T16:55:00.000-07:00

Monday, 7/12

Campbell Mesa

Various loops...

Unless other wise stated, practices will begin at 9:00 AM and pick-up times will be at 10:30.

Tuesday

Own your own... and I mean it.

Wednesday

Meet at Cromer Elementary

Old Caves Crater --Hill workout

Movie Day @ Mr. Elder's (believe it or not)

Pick-up time will be determined after Monday's practice.

All:

Let's just refer to this, for now, a "working document."

I've included comments that are meant to be nothing more than "tongue-and-cheek."

Let us keep the dialogue open...

I've attached the exact same thing I copied below, but you might not be able to open it (it's in a EXCEL 2004, version 11.5.8) file.

Monday's Workout/Wednesday's Food Item Responsibility!
	Monday's WRKT	Item to bring…..
Clemmons	42'/4m	Eggbake! (Eggs and goat milk are my favorite)
Hamblen	Should show up after his AM engagements????
Irwin	40'/5m	Veggie plate (are you serious?)
Jacobs
Scully	MIA (Missing in Action from Monday's practice) and if I don't hear from him soon, look for an "Amber Alert"
Schulz	42'/5m (no splt)	Crackers & Cheese (man, better be good chs!)
Tosi	39'/5m	Choco Mlk/see above… better be good… from Marissa's goats and milked by YOU!

Clemmons	47'/5m	Eggbake! (Eggs and goat milk are my favorite… please assist w/ Dom's lame Ch milk resp.)
Savery	Assistant Coach	Keg of beer
Griffen	47'/5m	Cookies (what kinds of junk are you guys think… okay, I'm really, really old and out of it!)
Hall	Kat couldn't make practice today… but here's something for her to think about!
Hall
Pinaire	49'/5m	Pasta dish… now someone's thinking…
Hooten	50'/5m	Muffins
Huang	49'/5m	Fruit
Watkins	MIA
Tirakul	MIA

Thursday

See Tuesday...

Friday

Ft. Tut

Soldiers Trail... hopefully all of us.

Saturday

We'll once again discuss where this will take place at practices earlier in the week and see where people might want to run. Should know either Monday or Wednesday.

Practices Schedule: July 5th -- 10th

2010-07-04T15:44:00.000-07:00

Monday, 7/5
All practices are from 9 AM to 10:30 AM unless otherwise noted...
Meet at "The Journey" the church, located at the intersection of Beulah Blvd. & W. University Heights Dr.
The course is the FUTS that parallels Sinclair Wash into Ft. Tuthill (an out and back).

Tuesday, 7/6
On your own.

Wednesday, 7/7
Meet between the backstops of the Sinagua baseball and softball fields (park in the FUSD Admin parking lot, across the street from NPA, since the school is closed for it's annual cleaning).
The workout will be repeat 1000's on the Sinagua track, in our training shoes (no need to bring flats).

Thursday, 7/8
On your own.

Friday, 7/9
Buffalo Park
The full Oldham Loop (assuming it accessible).

Saturday, 7/10
I'd like suggestions at this week's practices on the when and where...

Practices and such: June 28th -- July 3rd

2010-06-27T18:25:00.000-07:00

First, for those of you who are planning on Camp @ Cassie's in Blue, my apologies, but put it on "HOLD" for the time being. I have just been informed that old friends from Alaska are going to come through town exactly when we are scheduled to leave for camp, and I must be present. Right now there's no alternative from my perspective. Not only am I disappointed, but I apologize as well.

Also something, I believe, important to note: At our first cross country meeting before exams, I distributed a sheet containing a general outline of summer training. I asked all to run in yesterday's Northland's Hospice's Run for Life. I was there at the finish line volunteering as the timer. The only person I saw was Cameron. Our Alumni Jon Martin was also present... and so was Elihja Begoode and Manny Rodriguez... who are not members of our team. If any of you know these two gentlemen, please reach out to them and invite them to join us for any of our practices.

My congratulations to Cameron. If you'd like to view of photo of Cam, or Begoode/Rodriguez, go to:

http://picasaweb.google.com/natraneil/hospice_2010#

Here's our practice schedule for the coming week:

Monday, 6/28
9AM @ Ft. Tuthill
Pick-up @ 10:30

Note:
Okay workout... except I sensed a lack of intensity and discipline. Perhaps we as a team don't understand what is meant by "intensity and discipline?"

Wednesday
~~9AM~~ @ Campbell Mesa
Now scheduled at 8AM
Pick-up @ ~~10:30~~: Now @ 9:30...

Friday

9AM @ Sam's Club (specifically, at the end of Babbitt's Drive)

Pick-up @ 10:30

SUMMER PRACTICES -- Week of June 7-13

2010-06-06T15:17:00.000-07:00

Note: Summer practices are held for your enjoyment only. You do not need to be present, but if you are going to be successful in the fall, then you should be running, either on the team, or by coming to summer practices... your choice.

Monday, June 7th
On your own

Tuesday, June 8th
9:00 AM
Buffalo Park
Modified Oldham (w/ the 4' hill)
Stanfords
Pick up time 10:30

Wednesday, June 9th
9:00 AM
Campbell Mesa Trailhead
3-mile loop
Pick up @ 10:15

Thursday, 6/10
9:00 AM Meet @ School for those living on the West end of town;
9:15 AM Meet @ Silver Saddle for those living on the East end of town;
Deer Hill
The goal is to run further then what you did last time we ran this on Sat, May 29th.
Stanfords
Pick up @10:45 @ Silver Saddle
and 11:00 at NPA

Friday, 6/11
Own your own
You may decide to take this as a day off; however, then scroll down and look at Sunday (6/13)

Saturday, 6/12
Fort Tuthill; Meet in the big parking lot, near the horse track (The road into the park loops, and when the horse track is on your right, keep driving straight in the big parking lot (toward the campground)
9:00 AM Meet
Modified Soldiers Loop
Pick up time 10:30

Sunday, 6/13
On your own
If your day off was Friday, then you need to run today...

The Last Week of Track Season

2010-05-09T11:24:00.000-07:00

Sunday, 5/9

I know it's Mama's Day and I know it's very windy out, but it very well could be the last Sunday you run for a while...

All pickup times will be at 5:00.

Monday, 5/20

A paced 3-mile on the track for all except Grace & Leah (who will do 3 x 600)

Warm-up: Active Isolated; 10 minutes of easy running; dynamics; strides.

1:35 -- Dom, Cullen & Jon

1:45 -- Jordan , Andi & Zack

1:55 -- Keven, Marissa & Matt

2:10 -- Cassie (& Elder?)

Followed by strides and 2 x sets of Stanfords

The purpose of the is workout is to get the miles in while having you practice patience early in a race (except patience is not required in the 800 meters -- one goes out hard and then tries to "relax" then runs harder!).

I don't believe that any of you will find this "paced 3" all that painful. However, we shall see. If you think the times I'm asking you to run are too much of a challenge, then talk to me.

Tuesday, 5/11

2 x 200; 2 x 300; 1 x 400; 3 x 200

Followed by one set of Stanfords

Wednesday, 5/12

Big warmup minus the equivalent to the 80/40/40's;

More strides on the turf will be substituted.

Followed by two sets of Stanfords.

Thursday, 5/13

What ever you feel you need to do... some jogging, striding, drills... I just want you to break a sweat, stretch and do some strides. Nothing more, however, nothing less.

Friday... You know!

Region Schedule

2010-05-03T20:35:00.000-07:00

1A NORTH/WEST-SCHEDULE OF EVENTS

SITE: Payson High School

Thursday, May 6^th

9:00am Coaches Meeting (Select Games Committee, Open Pit for Long Jump and Triple Jump?)

9:00am Field Event Warm-Up

9:00am: Weigh-in Shot Puts and Discuses, Pole Vaulters

9:30am FIELD EVENTS

Girls Pole Vault

Boys High Jump

Girls Shot Put (3 throws followed by final 3 throws)

Boys Discus (3 throws followed by final 3 throws

Girls Long Jump (3 jumps followed by final 3 jumps)

Followed by

Boys Pole Vault

Girls High Jump

Boys Shot Put (3 throws followed by final 3 throws

Girls Discus (3 throws followed by final 3 throws

Boys Long Jump (3 jumps followed by final 3 jumps)

Girls/Boys Triple Jump (3 jumps followed by final 3 jumps)

10:00 am TRACK EVENTS

Finals – 4 X 800m Relay

Prelims—High Hurdles (If needed)

Prelims—100m Dash

Prelims—400m Dash (If needed)

Prelims—300m Hurdles (If needed)

Prelims—200m Dash

11:00am Finals

100/110 High Hurdles

100m Dash

1600m Run

4x100m Relay

400m Dash

300m Hurdles

800m Run

200m Dash

3200m Run

Girls 800m Sprint Medley

Boys 4x400m Relay

ORDER: Girls, Boys (same as in the state championship)

Practice for the Week of April 26th -- May 2nd

2010-04-27T05:51:00.000-07:00

Mon, 4/26

Medium run followed by 20 strides on the turf; stanfords

Tues, 4/27

Dwy-Hammer, finishing big-warmup

3 sets of 600, 400, 200 (60" rest after 600, 30" after 400, and 5' rest between sets).

Wed -- Off

Thursday, 4/29

Industrial to 66 to 4th track; strides; stanfords

Friday, 4/30

Winslow Invite -- All dang day

Arrive at School at 7:45, Load vans... depart at 8:15

Drew goes off at 10:00

Track Events begin at 11:00.

Saturday, May 1st

Buff Pk -- Oldham Loop

Sunday, 5/2

"Captain's Practice"

Week of April 12th -- 23rd

2010-04-11T17:49:00.000-07:00

Monday, 4/12

Bring flats/spikes -- give to Megan to bring over to the track

Green Mtn loop

w/ "long distance" people running the FULL(!) Green Mtn Loop (last time we ran this you folks skipped the loop off Mt. Pleasant!) and then around the lake...)

End on the track, followed by 4x 300; 100 jog in between.

Pick-up at 5:15... a change from the usual... which does not mean 5:30.

Tuesday, 4/13

Bring flats/spikes -- give to Megan to bring over to the track

Industrial to 66 to 4th to track

200, 200 jog; 400, 200 jog; 600; 200 job; 200.

Pick-up will be the same as Monday from here on in.

Wednesday... Off

Thursday, 4/15

Big warm-up

Flying 60's

Drills

Friday, 4/16

Sam's Club Loop

Saturday, 4/17

Meeting time TBD

3 mile time trial on the track (for mid-distance runners 3000 meters).

Sunday, 4/18

Sunday's long run is paramount to everything that's planned for the rest of the week.

Long run... what were you thinking?

Monday, 4/19

Wakonda loop; 4x400

Tuesday, 4/20

Big warm-up

Flying 60's

Drills

Wednesday, 4/21

Off... but for those leaving on the band trip, should this be the case?

Thursday, 4/22

Day before the City Meet.

What we'll do will be determined earlier in the week.

Friday, 4/23

City Meet @ Coco.

The City meet begins at 11:00... we will miss the entire day of school.

Saturday, 4/24

I must go down to Payson to meet with the timers who will be responsible for our region meet to review details... therefore a "Captains Practice," which again will be discussed.

Sunday... Long run.

Practice for the Week of April 5th--11th

2010-04-04T15:59:00.000-07:00

Monday, 4/5

-- track workout -- this will be a repeat of the same workout we ran about a month ago... except we should all aim at faster times. However, the weather forecast is for 50 mph winds! I guess spring in Flagstaff has arrived in force. Please dress in layers, and if you have a nylon windbreaker -- wear it!

-- 3 sets of 4x400s (after Big Warm-up... any questions on what that entails?)

All pick-up times @ 5:00 unless otherwise stated.

Tuesday, 4/6

Little America loop.

stanfords

Wednesday, 4/7

Big Warm-up

Pick-up @ 4:30

Thursday, 4/8

Meet at ASU -- their website below has the schedule of events...

http://grfx.cstv.com/photos/schools/asu/sports/c-track/auto_pdf/2010_04SATChs.pdf

Depart school @ 10:30 AM

Arrive school @~11:30 PM

Friday, 4/9

Off

Saturday, 4/10

Let's discuss as a team what we'll do... I still want to keep Sunday as your "Long/Easy" run

Sunday,

See above...

Practice Schedule for March 29th -- April 4th

2010-03-29T14:58:00.000-07:00

Monday, 3/29

Big Warm-up

2x1000; 2x500; 3x300; 2x 1500

Pick-up at 5:00 PM

Tuesday, 3/30

Easy distance

Stanfords

Pick-up at 5:00 PM

Wednesday, 3/31

Big Warm-up

Pick-up at 4:30 PM

Thursdays, 4/1

Race at Scottsdale Distance Classic

Friday, 4/2

Off

Saturday, 4/3

Distance at Buffalo Park

Meet at 9:30 AM & pick-up at 11:15 AM

Sunday, 4/4

Long Run on your own.

old school vs. new school

2010-03-22T19:48:00.000-07:00

I'm thinking of posting my thoughts on "Old School vs. New School" coaching. Not sure when it happened, but I'm now "old school." I remember that coaches who were labeled "old school" were those who never looked at the new science out there on biomechanics or energy systems. "Old school," where the "uncaring" coaches, who excused everything as "my way, or the highway" (as a matter of fact, part of that, may apply!). Or refused to listen to any excuse for missing practice (perhaps, I should begin next season by keeping a list of excuses). I'd like to think of myself as not necessarily "old school," but how about, "old school/new school" in that I might listen, but I'll refuse to "like" excuses, etc."

Just some thoughts... I'll keep working and thinking about the label, "old school." Do I really want people to come out for track (and cross country) just to keep get some exercise (as one parent explained to me why their child is on the team? Nice, and I guess it's less expensive to sent their child to me then to take out a membership at FAC.

Practice Schedule for March 22-25

2010-03-22T12:45:00.000-07:00

Monday, 3/22

Green Mtn. @ med. pace;

5 / 3 x 300 @ 90-95%

Stanfords

Pick-up @ 5 PM

Tuesday, 3/23

Modified Big Warm-up

active-iso stretching, 10 min jog, one set of statics, drills, strides... go!

Spike-up

All out 600;

training shoes on

DweyHammer

Return to track, spike-up

6x200 w/ 100 meter job betwn

Pick-up @ 5 PM

Wednesday, 3/24

OFF

Thursday, 3/25

Big Warm-up

Stanfords

Pick-up @ 5PM

Friday, 3/26

See earlier post on Chandler meet.