October 17th -- 23rd

Friday, October 17th
Due to Wednesday's meet and today's (Thursday's "hard" workout, Friday's workout will be ridiculously easy). This easy workout is also based upon recommendations from you, as a team, to still get Saturday's workout in... however, this will not happen until I hear from Mr. Danner allowing me to proctor tests. If this does come to realization, it will likely mean that Core will not make the workout due to work schedule at the h2oplex.

Saturday
All depends and the Danner email. However, assuming that it is approved, the practice goes as such...

Meet at school. Load van and head to the trailhead of the Waterline/Tunnel Road. Easy 10 minutes, hard 15 minutes, easy five minutes (still running out and "up"); turn around, easy five minutes, then hard (and as hard as you can) back to vans.
The run should take less than an hour. The drive will take an hour and 20 minutes total. Those of you who are better at math then me (which should be all of you) can figure when we should leave and when we will return.

As stated previously, if this is a no-go from an admin decision, then Saturday's workout will have to be done on your own (and no, I don't expect you to drive to Tunnel Rd!).

Sunday, 10/19
Well, if we do get to run Saturday's practice, it should be a 30 minute jog. If not, then????

Monday, 10/20
A "speed" workout on the track across the street.

Tuesday
Libertarianville
Stanfords

Wednesday
Off

Thursday
Travel to LA (gosh, the sound of that is cool!).

City (last vs. this)

Name last year's time/this year's time*

Andy 20:06 / 19:21
Jess 20:27 / 22:14**
Core 20:27 / 20:05
Meg 21:16 / 20:16
Tay 23:49 / 22:31

* Add ~10 seconds since the 2008 course was ~70 meters shorter then the 2007 course.
** Jess was held back.

Week of October 13 --

Monday, October 13th
8:30 Buffalo Park (I''ll arrive at 9:00)
Bring flats
Big warm-up
400, 800.800.400
Pick up at 10:30

Tuesday, 10/14
Big warm-up at fxgln
Pick up at 5:00

Wednesday
To Be Determined tomorrow

Results

Shane Morris

Andi -- 20:09

Corrie -- 21:11

Meg -- 21:50

Jess -- 22:49

TO -- 23:22

Dom -- 18:36

Jor -- 20:13

Sogge -- 20:15

Jon -- 20:15

Jacob -- 20:58

Zeek -- 21:08

Ty -- 21:14

Forget about the overall times (someone complained that the times from this meet were so much slower than 4 Corners). You cannot compare times from course to course. A better measure is looking at individual spreads. For example, how close were you to your teammate in this race compared to last? 

As you know, I like to look at gaps between #1 and #5 (for the girls it was 3:19 and for the boys it was 2:22). For each team this was significantly more. However, there are reasons (I think Andi had a very good day at Blue Ridge compared to 4 corners, and the same might be said for Dominic).

Winners!

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...