Sorry that only two sprinters showed for practice yesterday. Guess they'll be scoring all the points at the state meet since many of them feel that they don't need the practice. What a waist of time for Ms. Klimowski who came to supervise and work with any of the sprinters who may have wanted to work on their jump techniques. Can't wait to hear the excuses! My favorite part of coaching.
I'm fine, thank you very much. Yesterday a very long day. My flight landed at 6:05 AM, then shuttle to the hotel, check-in, and then out to the Reggie Lewis Center for an all day session of setting up the track; hanging banners, moving 187 boxes of backpacks up to the second floor where registration is taking place, then creating packets for registration pick-up that begins today at noon. First track event takes place at 2:30, which I don't know what it is, but the newest event is the 5000 meter run also taking place today. I'll report on that later, as well as any Jordan Hasey sightings.
Have fun at school on this Friday the 13th!
Friday, March 13, 2009
Sunday, March 8, 2009
Practice Schedule for March 9th -- 17th
Monday Weather-wise an ugly day with high winds forecasted all day!
Sprinters
You must meet Ms. Delaney at Fox Glenn Park at 3:15 (Please notice that this time is five minutes sooner then when we meet on the stage). You will do a Tempo/Agility workout w/ active stretches prior.
Distance
An easy 45 minute run, ending at the track for drills/strides/stanfords.
Tuesday
Sprinters
Meet Ms. Delaney on the Sinagua track again at 3:15 for a speed workout.
Distance
Track workout
Sets of 600/400/300 @ goal pace or faster.
Wednesday
All off
Thursday
Sprinters
Play by ear since Ms. Delaney, as of now, will not be meeting with you, and I'm off in Boston working the Nike high school Indoor National meet until Wednesday, when I will be back in town.
Distance
A hill workout... not sure how you're going to accomplish this (see above).
Friday
Sprinters
See Thursday
Distance
Yesterday should have been hard, therefore today should be similar to Monday above.
Saturday
Distance
The same tempo run we ran two weeks ago at Buff Pk but this time faster(?).
Sunday
Distance
Long Run
Monday
All Off (since I return on Wednesday, and would like to hold a formal practice for all -- unless, Mss. Delaney or Klimowski can meet with you)
Tuesday
Distance
Easy run
Sprinters
You must meet Ms. Delaney at Fox Glenn Park at 3:15 (Please notice that this time is five minutes sooner then when we meet on the stage). You will do a Tempo/Agility workout w/ active stretches prior.
Distance
An easy 45 minute run, ending at the track for drills/strides/stanfords.
Tuesday
Sprinters
Meet Ms. Delaney on the Sinagua track again at 3:15 for a speed workout.
Distance
Track workout
Sets of 600/400/300 @ goal pace or faster.
Wednesday
All off
Thursday
Sprinters
Play by ear since Ms. Delaney, as of now, will not be meeting with you, and I'm off in Boston working the Nike high school Indoor National meet until Wednesday, when I will be back in town.
Distance
A hill workout... not sure how you're going to accomplish this (see above).
Friday
Sprinters
See Thursday
Distance
Yesterday should have been hard, therefore today should be similar to Monday above.
Saturday
Distance
The same tempo run we ran two weeks ago at Buff Pk but this time faster(?).
Sunday
Distance
Long Run
Monday
All Off (since I return on Wednesday, and would like to hold a formal practice for all -- unless, Mss. Delaney or Klimowski can meet with you)
Tuesday
Distance
Easy run
Sunday, March 1, 2009
Schedule for February March 2nd to 8th
Distance (D)
Sprinters (S)
Monday
D -- Green Mountain Loop; then:
Some 2 x 3 sets 400 at goal pace (100 jog between each 400, 400 between each set);
Others 4 x 3 sets... see above... STANFORDS
S -- Meet w/ Ms. Delany
Tuesday -- An early release day. We'll meet @ 1:20.
D -- Easy run; Strides
S -- Meet w/ Ms. Delany
Wednesday
Meet @ Skydome
NPA is responsible for this meet, which means I would like all to assist when they are not involved in their event (warm-up, cool-down, and participating in your event).
Thursday
D -- Long run
S -- Anaerobic run, drills, strides, Stanfords
Friday
All off
Saturday
9:00 AM -- All @ Sinagua Track
Sunday
D -- the "usual"
Sprinters (S)
Monday
D -- Green Mountain Loop; then:
Some 2 x 3 sets 400 at goal pace (100 jog between each 400, 400 between each set);
Others 4 x 3 sets... see above... STANFORDS
S -- Meet w/ Ms. Delany
Tuesday -- An early release day. We'll meet @ 1:20.
D -- Easy run; Strides
S -- Meet w/ Ms. Delany
Wednesday
Meet @ Skydome
NPA is responsible for this meet, which means I would like all to assist when they are not involved in their event (warm-up, cool-down, and participating in your event).
Thursday
D -- Long run
S -- Anaerobic run, drills, strides, Stanfords
Friday
All off
Saturday
9:00 AM -- All @ Sinagua Track
Sunday
D -- the "usual"
Sunday, February 8, 2009
Sprinter's Schedule -- Week of February 23 - 28
All practices should begin with a routine warm-up that will be the same routine used before races. It will include rope stretching dynamics, running drills, and explosive sprints at very short durations. It is a routine designed to have you ready to run at maximum ability.
Monday -- Dynamic stretching; 20 minute easy run; hills on Falcon; Stanfords.
Tuesday -- All meet at the Skydome at 5:15 to begin warm-up, then on the track from 6-7pm. 600/500/400/300/200. Pick-up at 7:20.
Wednesday -- No practice.
Thursday -- Following stretching; go for a 25 minute easy run. 3x5sets of 100s at various speeds alternating on straights and curves. 100 meter walk between each interval; 800 meter jog between each set.
Friday -- After stretching & running drills, strides on the football field w/ JJ, squat thursts, bounds before each. Work w/ blocks after stretching. Finish w/ Stanfords.
Saturday -- No organized practice.
Monday -- Dynamic stretching; 20 minute easy run; hills on Falcon; Stanfords.
Tuesday -- All meet at the Skydome at 5:15 to begin warm-up, then on the track from 6-7pm. 600/500/400/300/200. Pick-up at 7:20.
Wednesday -- No practice.
Thursday -- Following stretching; go for a 25 minute easy run. 3x5sets of 100s at various speeds alternating on straights and curves. 100 meter walk between each interval; 800 meter jog between each set.
Friday -- After stretching & running drills, strides on the football field w/ JJ, squat thursts, bounds before each. Work w/ blocks after stretching. Finish w/ Stanfords.
Saturday -- No organized practice.
Sunday, February 1, 2009
2009 Track and Field Schedule
Wed 3/4 Skydome Classic 9:00 AM
*Sat 3/14 Monument Valley Classic TBA
3/16 - 20 SPRING BREAK
We will practice from Wednesday through Saturday
**Fri/Sat 3/27 Chandler Invitational All Day
Fri 4/3 Scottsdale Distance Classic 6:00 PM
Sat 4/11 Sedona Relays TBA
Fri 4/17 Blue Ridge Invitational Noon
Fri 4/24 Snowflake Invitational 11:00 AM
Fri 5/1 Chino Invitational 2:30 PM
Thursday May 7th Region Meet @ Payson High School
For the Region meet we'll travel to Payson after school on Wednesday and spend the night.
Fri/Sat 15-16 State Meet (Mesa HS) TBA
*This meet is scheduled the Saturday before Spring Break. I will be in Boston working the NIN meet. However, some of you might want (or need) to race, and if there is interest, perhaps Coach #2 or #2.5 might take all interested to MV to run.
** The Chandler Invite is a two day meet where Saturday's events have the top athletes in the state compete.
The above list of meets are potentially the meets NPA plans on attending. Please understand that not all athletes will attend each meet, and in fact no athlete is guaranteed to attend any of the meets with exception to the Region meet.
*Sat 3/14 Monument Valley Classic TBA
3/16 - 20 SPRING BREAK
We will practice from Wednesday through Saturday
**Fri/Sat 3/27 Chandler Invitational All Day
Fri 4/3 Scottsdale Distance Classic 6:00 PM
Sat 4/11 Sedona Relays TBA
Fri 4/17 Blue Ridge Invitational Noon
Fri 4/24 Snowflake Invitational 11:00 AM
Fri 5/1 Chino Invitational 2:30 PM
Thursday May 7th Region Meet @ Payson High School
For the Region meet we'll travel to Payson after school on Wednesday and spend the night.
Fri/Sat 15-16 State Meet (Mesa HS) TBA
*This meet is scheduled the Saturday before Spring Break. I will be in Boston working the NIN meet. However, some of you might want (or need) to race, and if there is interest, perhaps Coach #2 or #2.5 might take all interested to MV to run.
** The Chandler Invite is a two day meet where Saturday's events have the top athletes in the state compete.
The above list of meets are potentially the meets NPA plans on attending. Please understand that not all athletes will attend each meet, and in fact no athlete is guaranteed to attend any of the meets with exception to the Region meet.
Monday, January 5, 2009
January/February Training
Runners:
May I suggest an outline for the next 6 weeks (or so)?
Mondays -- always an easy day, which will be followed by hard days on Saturday and Sunday (see below);
Tuesday -- a long day;
Wednesday -- off, unless you took a day off on any other of the days you were supposed to be training;
Thursday -- hills;
Friday -- easy;
Saturday and / or Sunday -- tempo and or very long. Ideally Saturday should be a tempo (since most of our meets will be on Saturdays and therefore, a tempo will best simulate a day of competition, and Sunday should be your longest run of the week (which can be ridiculously slow).
Now, Sunday's the day that gives me the most concern, since if you are running by yourself, will you go out for a "long" run. And for goodness sakes! You all know how I feel about "long" runs!!! If you can't do it, then let's discuss changing this schedule. But for know, this is how it should flow.
May I suggest an outline for the next 6 weeks (or so)?
Mondays -- always an easy day, which will be followed by hard days on Saturday and Sunday (see below);
Tuesday -- a long day;
Wednesday -- off, unless you took a day off on any other of the days you were supposed to be training;
Thursday -- hills;
Friday -- easy;
Saturday and / or Sunday -- tempo and or very long. Ideally Saturday should be a tempo (since most of our meets will be on Saturdays and therefore, a tempo will best simulate a day of competition, and Sunday should be your longest run of the week (which can be ridiculously slow).
Now, Sunday's the day that gives me the most concern, since if you are running by yourself, will you go out for a "long" run. And for goodness sakes! You all know how I feel about "long" runs!!! If you can't do it, then let's discuss changing this schedule. But for know, this is how it should flow.
Sunday, December 14, 2008
Thursday, Dec 11
Progression Run on Old Walnut Canyon Rd (great weather; dirt and uneven road for the first 5 miles, then paved and undulating to the finish)
mile one
all -- 8:04
Meg -- 9:13
m 2
all -- 7:35
Meg -- 8:07
m 3 (running up major hill)
most -- 7:39
andi -- ?
meg -- ?
m 4 (another hill)
RJ/dom -- 6:54
Jon/Jor -- 7:11
Andi -- 7:45
Jacobian -- 8:15
Meg -- 8:34
4.5
Andi -- 3:30
5 m
RJ/dom -- 6:20
Jon/Jor -- 7:01
Jac -- 8:56 (I think got lost by missing the turn???)
6 m
Rj/dom -- 6:12
Jor/jon -- 6:45
7m
Rj -- 6:51
Dom -- 7:10
jor -- 7:09
Jon -- 8:15 (stopped at 6 thinking he was done... we're just glad, he didn't kick a huge rock)
mile one
all -- 8:04
Meg -- 9:13
m 2
all -- 7:35
Meg -- 8:07
m 3 (running up major hill)
most -- 7:39
andi -- ?
meg -- ?
m 4 (another hill)
RJ/dom -- 6:54
Jon/Jor -- 7:11
Andi -- 7:45
Jacobian -- 8:15
Meg -- 8:34
4.5
Andi -- 3:30
5 m
RJ/dom -- 6:20
Jon/Jor -- 7:01
Jac -- 8:56 (I think got lost by missing the turn???)
6 m
Rj/dom -- 6:12
Jor/jon -- 6:45
7m
Rj -- 6:51
Dom -- 7:10
jor -- 7:09
Jon -- 8:15 (stopped at 6 thinking he was done... we're just glad, he didn't kick a huge rock)
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