PRACTICE -- JULY 22nd to August 2nd

Wednesday, July 22nd

8:00 AM (this change of practice time is due to request from team members) Buffalo Park

Warm-up: half a loop, then what we've learned these past few days; strides.

Results

Mathmania: 6:51/7:07/14:20

JM: 6:51/7:26/14:14

K-Man: 6:35/6:11/13:25

Burntmuffman: 7:17/7:28/15:08

Yess: 7:03/7:37/14:42

Losis: 7:28/7:34/15:57

Tumbleweed: 8:39/9:30 (first practice)

2-mile tempo (one full loop) in training shoes.

An easy loop.

More stretching.

Change into racing flats. Easy run to the one mile marker. Tempo back to the start.

Pick-up? I'm thinking with the special attention to stretching, we're looking at least practices lasting 2 hours. Any comments?

Thursday, July 24th

Buffalo Park (yes again... and the same time as the day before, with ropes and leave your racing flats at home).

Full Oldham

Results

Fatman: 1:12

The rest of you should file your times away...

Friday, July 25th

Same time (8:00AM)

Meet at Elder's house for an easy run around Doney Park and a team meeting about our season's schedule (I'll attempt to give you a list of all the meets we can possibly race this fall before this meeting, and then at this meeting we'll do our best to schedule all our meets... and I've told my good friend who works for Reebok that we'd go to the Mt. Sac meet in California (held at Mt. San Antonio College) and he said if we did, he'd give each of you a pair of spikes with your names embroidered on them (that's an incredible offer! Do we take him up on that?).

Check out:

http://events.mtsac.edu/ccinvite/

Pick-up again at 10...

Results

K-Man leads the team on a nice loop around the base of Old Caves; strides on the soccer field; stanfords and beagles and meeting.

(I felt horrible from the Oldham run and fatigue had not yet subsided)

Saturday, July 26th

Meet in the Wal-Mart shopping center

Sinclair Wash Urban Trail, past the Pine Mt. Theatre, left, and and back (Easy out, turn it up a notch at Pine Mt., and give it your best once you hit the Urban Trail -- 7.5 miles?)

Mathmania & K-Man 1:02

Jm; 1:03

Yess: 1:04

Meg/burntmuff: ~1:11

Fatman: 1:23 (Walking the last quarter mile)

This may have been a breakthrough workout for some... maybe even for the Fatman. I'm very pleased.

Monday, July 28th

(Not Buff Park!)

Down Elden Springs to the intersection of Elden Springs and the Horse Camp.

Long run on Deer Trail.

Okay, good run... I think we all accomplished our ultimate goal. Who was not impressed with Tumbleweed? Fatman felt horrible, but after a call from Nature, at the halfway point, he felt much better and ran back just a little slower than going out, but not breathing quite as fast as Olive (and of course I know you wanted to know all those little details!).

Please read below for yet another schedule change...

Tuesday, July 29th

On your own

Wednesday, July 30th

NO SUNSET

Instead, we'll meet at Ft. Tut and run a full Soldier's Loop (some of you might have to add on more to keep your miles up).

Thursday, July 31st

On your own... and you better run! It is no way, a day off!!

Friday, August, 1st (AUGUST!!! were did the summer go?)

Campbell Mesa

Megan's favorite...

Saturday, August 2nd

Should this be the day we attempt the Sunset Loop? I'd like to "go for it." We'd have Sunday to recover... at least for those of you who get your miles in.

Service to the Community

As a team, we need to come together and decide what we can do to give back to our community (and I'd like to specify that what I mean here is the city of Flagstaff).

Examples might include:

Helping the homeless by preparing and serving dinner?

Aiding the elderly at some of the nursing/assisted care facilities around town?

Working at the food bank?

Cleaning up the Veteran's Cemetery?

These are my suggestions off the top of my head. I'm open to any other suggestions. But as a team we can accomplish ANYTHING we put our minds to, which not only includes winning championships, but changing the world, or at least to begin, people's lives.

Did anyone see where there's a fundraiser for the family and high school coach of Lopez Lomong's to offset expenses to send them to Bejing so they may watch Lopez run in the Olympics? Wouldn't that be a good thing to contribute to? Who would like to take the lead on this? I'm in for $25.00 if someone asks.

What do you think? I'll be waiting for any of your input.

Post-Running School

I believe I speak for most when I say that it was a very good experience... lots of stretching! Including some fairly good training (and here I really do I speak for myself). Anytime I can get in four days of consistent training of 40 minute plus runs at a good pace, I'm happy. 

We deserve two days off from practice, but we still should be practicing the stretching routine that Phil and Jim showed us (each must go out and purchase your own personal rope... any of the hardware stores -- Home Despot or Ace Hardware -- will have ropes that you can custom cut -- Phil's looked to be 7 feet in length -- and please do this in the next couple of days since I will expect you to show up on Wednesday's practice WITH YOUR ROPE). Besides continuing on your stretching routine, other active rest should include hiking, walking, riding your bike, and helping your parents around the house (I just finished two hours of weeding!!!). 

Okay! Read on in other posts!!!

THE RUNNING SCHOOL AT FLAGSTAFF

Here's a great (and free!) opportunity to really learn great things about running. I talked with most of you today at practice, but here it is again (Corrie, Chris and Tyler need to know about this... and Corrie should try to attend the workshops if possible).

Thursday, July 17th

4:00 PM Buffalo Park

For all of you who were at practice today (and I was "positivified" by the great turn-out) you'll go for a very easy run... possibly the "loop." The most important thing attending this session is the workshop given by Phil Wharton after the run. He'll be demonstrating his strength & flexibility session, which is fast becoming world famous with all elite runners (Lopez Lomong and Jessica McMillin are two of his clients!).

Friday, July 18th

6:30 AM (yes, that early!) -- School

Meet at school to load van (Tyler, we can meet you at Late for the Train at 6:45 and pick you up). We'll drive to Hart Prairie for a run. After the run another session by Phil. 

Not sure what specific time we'll return, but I'll guess at around 10:00. We'll call as we come into town for those who need to be picked up to let you know.

3:30 PM at Lumberjack Stadium

Short run & "gait analysis" followed by a talk by the great Jack Daniels. This session should be great (this is what I expect!!!).

Again, I'm not certain what time pick-up will be. On the schedule it says that Dr. Daniels will speak at 6:00 and if they hold to that then it will end around 7:oo/7:30.

Saturday, July 19th

6:30 AM @ School

We'll drive to the Nordic Center for our run (hey, you have to admit, it's different!).

Let's do the same thing w/ Ty...

Pick-up same as above.

5:00 PM Campbell Mesa ("Bernard Lagat's favorite spot for tempo runs!" and should we add, "Megan Dwyer's most favorite place to do anything?")!!

After this run, a talk by Alica Shay, discussing, "Nutrition for the Serious Athlete." Something we should all think about often.

Sunday, July 20th

7:15 at Ft. Tuthill, or we could continue to meet at school and ride over together.

After the run,  Phil Wharton is opening his office for a session on "Injury Prevention."

Serious Summer Training!

Wednesday, July 16th

9:00 -- A change from all other meet times!!!

Down from the Sam's Club parking lot (Thanks Jon Martin for calling).

Everyone knows this course.

Pick-up at 10:30

Thursday, July 17th

9:00 (yes, again a change...)

the "Y" at Elden & Schultz Pass.

10:30 Pick up.

Free running camp experience!!! More to come.

SUMMER PRACTICES

NOTE TO ALL:

I just finished my morning run. It was 87 degrees as I finished at 10:30 AM, therefore, I encourage you to drink plenty of water after dinner in the effort to be properly hydrated in the morning.

It would be prudent to purchase polarizing sunglasses (not only to protect your eyes, but also to keep you from squinting and burning unnecessary energy), and wear a hat with a brim. It's all part of training smarter!

Monday, June 30th (today are the Oly Trials 800 finals & 5000 finals for the men)

(as always, when we are not driving up into the peaks for a run, meet at 9:30)

Just down from the entrance to the Sam's Club parking lot on Babbitt. We'll add on to this loop by continuing down Lone Pine to the Urban Trail accessed right before Sawmill (and if you miss this, you'll end up on Butler).

Pick-up 10:45

This was a great workout for the three team members who showed. The total run was 1 hour and 15 minutes in very hot weather. Again, I am proud of your effort!

Wednesday, July 1st

Meet at the intersection of Elden Springs & Elden Horse Camp, and those of you who need a ride, call me (my hard drive died yesterday and therefore I'm currently working on my wife's computer and may not be checking my email as often as I would like). 

Out and back on Deer Springs Trail.

Friday, July 4th

How many of you are heading out of town for the 4th of July weekend. Please let me know.

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

Out and back on the Ft. Valley Trail.

Isaac and Andi off on the "5" mile trail. Very hot. Good job to both of you, and especially you, Isaac... I'm proud of your consistency.

We (Andi and Isaac and I) moved this closer to "our neck of the woods" at Cambell Mesa and Tanner was left out in the cold... sorry Tanner. We'll not meet tomorrow as a team (in the effort to save gas... in the hopes that band camp will end early and more people will show?), but everyone needs to keep track of  what they are doing... such as running at least five days a week (six would be ideal). Okay, here's what we're doing for the rest of next week -- Monday, July 7th through 12th -- we're going to change things up since Andi leaves for Calif for the week...)

NO "ORGANIZED" PRACTICE ON MONDAY, JULY 7th

Tuesday, July 8th (should be Isaac and Megan... anyone know where sogge is?)

Buff. PK -- Oldham

(I'll get back to the site with the rest of the week's activities (I'll be on a trip on Friday and Saturday, so I apologize for no "organized" practices during those days).

An easy run on the "modified" Oldham Loop. Is, Meg, and me. Ty also showed for the first after his volunteer stint in India (Mother Theresa smiles!)

Wednesday, July 9th

Again, my apologies for not posting this practice. 

Is, Meg, Andi and me on the "modified" Soldiers Trail; running 3 minute pick-ups. Ty suffering from the curse of "mother theresa" so dnS

Thursday, July 10th

Well meet at school at 9:00.

Pick up Andi at Silver Saddle at 9:20 and head to the hills. My plan is to drive around to the Snowball parking lot, drop everyone there and have them run down Kachina to Schultz Pass. At least that's the plan.

Friday -- Tuesday, the 15th...

I'll be babysitting guests, so I won't be at practice... but you better be!!!

JUNE PRACTICE

YO to all,

I'm in Ocean City, NJ where it's raining, but "a bad at the beach is a good day anywhere else", so they say.

After my experience at NON (Nike Outdoor Nationals) I can't wait to get back to resume practices. Coming to these meets I get to see the best in the US, and folks I'm reminded how hard they train. I know we suffer our share of injuries, but we do not train anywhere near the level these folks train. Therefore we need to figure a way to train "smarter."

I'll fly back on Wednesday the 25th, but would like to keep to the schedule of meeting for practices on Monday, Wednesday, Friday and Saturdays....

I'd like to meet at Buff Park on Friday to run the full "oldham" loop.

On Saturday most of you will run the Hospice race -- please register at:

http://www.active.com/http://www.active.com

Please email me with questions.