Week of September 21st to October 11th

Today (Sunday)

On your own... hopefully a 45 minute easy run followed by strides

Monday, 9/22 (First day of fall)

Easy to Little America via Hoboland

Break into groups

3x3,2,1 intervals

Tuesday

5 mile lp @ Campbell Mesa

Break into groups -- take turns leading tempo run

Wednesday 

Off

Thursday

Campbell Mesa

3x 2mile loop at tempo

Friday

Soliere loop finishing @ Fxgln

Drills, strides, Standfords

Saturday, 9/27

Travel to Blue Ridge/Pinetop for meet

10:45 Meet @ NPA

2:20 Girls Race

3:00 Boys Race

~9:00 Arrive back at NPA

Sunday

On your own (45 easy)

Monday, 9/29

Green Mountain Loop

drills, stanfords @ fxgln

Tuesday

Hills on the Urban Trail/intervals on the fields @ Fxglnn/hills on the Urban Trial

Half day: Meet for practice at 1:25 and Pick-up at 3:30

Wednesday, 10/1

Off (help out w/ Middle school race at Buff Pk?)

Thursday

Babbitt Loop

See Tuesday's sched for pick-up times

Friday

Strides/drills/Standfords @ Fxgln

See Tuesday's sched for pick-up times

Saturday

Meet at School at 8:30 (or other places for optimal use of fuel and time)

sunset loop from Schultz Tank

Sunday

On your own

40 minute recovery

Monday, 10/6

3x 2mile loop Tempo

Tuesday

Easy Little America loop

Wednesday

Assist with running the Middle School race at Buffalo Park.

Thursday

Buffalo Park

Oldham Lp

Friday

Easy run and strides at Fxgln

Saturday, 10/11

NO, NO, NO!!! Jack Boehle Invite (train through for City)

8:30 AM: Meet at Walmart for a run into Ft Tut.

Sunday, 10/12

40 minutes easy

4 Korners

Results from last year and then this...

WOMEN!

11th C. Bain 20:59

19th 21:24 (6:53)

19th Andi 21:19

5th 20:13 (6:30 pace)

(22 Chloe 21:22), 19:37

23rd Jess mc 21:24

31st, 22:01 (7:05)

(49 Myers 22:37), 19:51

39th Jojo 22:15

65th Meg 23:16

25th, 21:34

84th TO 24:34

65th, 22:56 (7:23)

MEN!

2008  RJ (3rd in the Open Race) -- 18:25.7

Dom -- 86th, 18:55 (6:05 pace)

Jon -- 20:04 (6:27)

96th Burch  19:36

143 -- 20:20 (6:32)

(121 Heinny 20:12)

(122 Marcos 20:13)

Zeek 157th, 20:37 (6:38)

Sog 174th, 21:37 (6:57)

166 ty 22:59

165 --  21:20

167 -- Andrew, 21:29

Let me say...

I am very proud of the fact that we have numbers... 

September 11th -- 20th

First let me apologize for the gap in posting workouts... being the athletic director, my priorities are to first take care of all the other sports, and then us (although please understand, not a minute goes by without THINKING about you runners). Be it the scheduling of games/matches/meets, arranging transportation, the ordering of uniforms... all other sports are taken care of before us. I'm sorry, but it's the way its got to be...

(girls ranked 18th in the state in the pre-season polls -- which at this point mean diddly-squat)

Okay?

So what have we done?

Saturday was supposed to be Oldham and for the second time in a row, directions were not followed.

Sunday was supposed to be a "long run" which few completed.

Monday took the place of Wednesday, so you were off with me down in Prescott.

Tuesday was another jog in the park.

Wednesday was a modified Soliere running the hills hard.

Which brings us to today:

Thursday, September 11 (9/11)

We'll van it out to Cambell Mesa w/ the A group running the 3 mile loop then back to school and the B group running the five mile loop.

Friday, 9/12

Industrial to 66 to 4th. Drills, strides and Stanfords.

Pick-up at 5:00

Saturday, 9/13

Meet at 8:30AM

Meet at the Y (Elden Lookout and Schultz Pass) and shuttle up to the trailhead of Upper Oldham. 

Pick-up at 11:00

Fantastic workout. Everybody showed and everybody finished in what I think is a very respectable time. Hopefully you're all out running right now.

Sunday, 9/14

Home Run

30 minutes very easy (it's got to be!)

Monday, 9/15

The original workout I had up here has been drastically changed. Instead, we'll do something over at Foxglenn. Bring your flats if you have them.

Tuesday, 9/16

Libertarianville loop (with the middle three miles run @ tempo)

chris -- 7:12/7:13/7:20

Jor -- 6:17/6:48/7:36

Jon & Andi -- 6:17/6:46/7:34

Zeek -- 6:51/7:34/8:06

Andrew -- 6:51/7:34/8:33

Tay -- 8:04/~8:40/~9:??

Meg -- 8:04/8:23/8:52

Jess & Cor -- 7:27/8:01/8:26

Wednesday

Off

Thursday, 9/18

Bring flats

Run to Foxglenn

3 min hard/3 easy; 2 x 2 min hard/2 easy; 3 x 1 min hard/1 min easy

Friday, 9/19

Buff PK

2 Loops

Saturday, 9/20

We open our season at Four Corners

The Week of Aug 25 -- 31

The second week of base building (in this microcycle). Goal should be a 10% increase in milage from last week.

Note change: Pick up for all practices will be 5:30, except where noted.

Monday, Aug. 25

Phil Wharton Day!

Phil Wharton, from the Wharton Performance Center, will be assisting with stretching. After we'll do Little America, w/ strides up Falcon.

Tuesday, Aug. 26

Campbell Mesa

Big loop w/ taking turns leading fartlek.

Wednesday 

Off

Thursday, Aug 28

Green Mountain and beyond.

Friday, Aug 29 -- Friday starts Labor Day weekend -- there will be practice.

Foxglenn

1/1, 1/1, 2/2, 2/2, 3/3, 4/4, 5/5, 4/4, 3/3, 2/2, 1/1. (=56).

Saturday, Aug 30

Another try at Sunset.

Meet at school at 8:30 AM

Pick up 11:15.

Sunday, Aug 31

On your own.

Monday, Labor Day, Sept 1

Buff Pk. -- meet at 8:30 AM

Oldham

Jordanian -- 6:25/13:27

Andi -- 6:25/13:33

Dom -- ??/13:41

Zeke -- ??/13:47

C-man -- 14:14

Yess -- 6:58/14:30

Chrystal -- 7:13/7:32/14:45

Tay -- 15:56

Ty -- 16:45

Tuesday, Sept 2

Libertarianville loop

Andi/Jordanian -- 8:15/8:01/8:45

Yes/Zeke/Drew/Sog -- 9:15/9:10/9:20

Chrystal -- 9:12/8:58/10:45

Wednesday 

Off

Thursday, Sept 4

6:15 AM at school

Golf course w/ hills

Friday, Sept 5

Buff pk.

2 mile time trial.

Week of Aug 18 -- 23

The goal for this week is to bump the milage back up above where it was two weeks ago. Some people should be shooting for the high 50's!

Monday, 8/18

Meet on the stage at 3:20 (this will be the standard meeting time unless otherwise noted)

Libertarian Loop.

Finish at Foxglenn and do strides and 3 sets of stanfords.

(pick-up at 5:00, unless otherwise noted)

Tuesday

Van to Sam's Club Loop (some of you will be running back to school)

Wednesday

Off

Thursday

Soliere to Wakandodkaa' to Butler.

Finish at Foxglenn w/ strides/stanfords

Well, below you'll find the "suggested workouts" for Friday & Saturday. I will not be able to make these workouts since I'll be in Phoenix for the Arizona Track and Cross Country Coaches Associations' annual cross country coaching clinic. We will check with Mr. Ormord to see if he will supervise practice on Friday (Mr. Ormord is the new middle school coach, who all of us will be assisting for the next couple of weeks). Saturday you're unfortunately on your own and I would suggest you not attempt sunset. However, what could you do as an equivalent?

Friday

Hoboland to Little America

Saturday

Meet at school at 9:00

Van to Sunset (Brookbank -- Little Bear -- Little Elden)

Sunday 8/24

Due to our Wednesday off day, Sunday is a practice day. It is a day to finish your miles. It's best to run with someone. Champions will always, always find a way and do more than what is expected. Are you a Champion? Time will tell and never lies.

The Week of August 12th -- 16th

My sincere apologies for getting this up late... I finally finished my master's thesis on Saturday and just "checked out" for a couple of days.

Today our first "official" practice (as defined by the AIA). If someone wasn't there (Issac) it was most likely my fault. Official means that I can "make" you attend. Which also means that missing practice can have consequences. In most other sports coaches will "punish" their athletes by making them run. However, I'll punish you by not allowing you to run. You should love to run (or at least, there should be something you love about running). 

For those of us who have been running all summer and been keeping their miles where they should be (and I'm guessing this is a minority of us), then this week will be a "down week." This should be a week where we spend more time than we have this summer working on upper body strength, stretching and strides. Please help me with this. I'm going to busy again tomorrow in meetings and then after school on Wednesday, there's another meeting, while you'll be out practicing. I don't need to be there watching over you every second. If you want to be great, you'll have to do all the "little things" on your own. SO DO IT!!!!  And if you don't know what the "little things" are, you better ask, because you'll never be great.

Tuesday, August 12th

Meet at school at 8:00. 

4th to Industrial to 66 to 4th then over to the Sinagua practice fields for at least 10 strides.

In the gym to lift dumbbells. Can we also use this time to pick out lockers (and BRING LOCKS, since I'm having all people who keep their gear in their lockers have to use locks -- it's insane for you guys not to use locks!!!).

Pick-up at 10.

Wednesday, 13th (gotta a report that one of our boys was walking on 4th street near the end of the run yesterday... somebody better fess up)

School dismisses at 1:00.

Meet on the stage at 1:20.

Little America Loop.

Strides on the practice fields.

Standfords.

Pick-up at 3:00.

Thursday, 14th

Practice at school at 6:15 (this way, RJ can attend).

(When I originally posted this last night, I said, "meet on the stage at 3:20"). NOT! We'd like to run in the morning before school. Our first full day of school, so I want to make sure I get you fresh. After school, go home, do your homework, and go to sleep... or watch a little olympics... maybe synchronized diving will be on again, oooh, wasn't that fun?

Soliere Loop.

Strides/Dumbells

On your own, or not in the afternoon.

Friday, 15th

Campbell Mesa

3 mile loop -- tempo

strides.

Pick up at 5:00.

Results:

Female types

'di -- 16:26

yess -- 17:20

crystalstalk -- 18:53

lovebug -- 19:30

'brush -- 20:02

Barbarians

Mathman -- 16:03

homeboy -- 16:14

hormonialboy -- 16:31

Zeke -- 17:45

"Steve" -- 18:09

Saturday, 16th

9:00

Buff Park

Oldham -- everyone!

Pick-up at 10:45

Please email me if you have questions. Yahoo! School has begun!!

Practice for the Week of August 4th -- 9th

Please remember that week is the second that we continue to concentrate on miles.

Monday, Aug 4th

Meet at Sam's Club.

The Babbitt's Loop w/ hopefully everyone completing the "longer loop (up to the Urban Trail past Brannen Ave.).

Not certain if I'm going to make it...

Tuesday & Wednesday I'll be assisting with Registration.

Please run on your own.

Thursday, Aug 7th

Buff Park

Oldham Loop

Friday, Aug 8th -- this is a CHANGE!

Meet at school at 8:00

Load van and head for the Katchina trail head.

Pick-up at 10:45 back at school.

Saturday, Aug 9th -- Another Change

Meet at Ft. Tut.

An easier run than planned.

Monday, Aug 11th is our first "official" day of practice. Stay tuned...