Practice for the Week of October 11th - 18th

Today, Sunday, Oct. 11th

Long run -- although not as long as what you ran last Sunday, but generally over an hour... easy.

Monday, 10/12

9:00 AM -- Meet at Silver Saddle

Drive to Waterline Rd (I'll have one school van)

10 minutes easy, 15 minutes @ tempo, then back down 2 tempo.

11:30 Return to Silver Saddle

Tuesday, 10/13

B/WU w/ 2x400s, Standfords

Pick-up @ 5:15

Wednesday, 10/14

City Meet

12:25 -- High School Girls Race

1:15: -- High School Boys Race

3:00 -- Middle School Girls Race

3:10 -- Middle School Boys Race

Day's schedule:

High school athletes depart NPA after 2nd hour.

Middle schoolers need to depart after 5th hour (we'll need to recruit parents to drive you all up to Buffalo Park, since I'll be busy with assisting with meet management).

Thursday, 10/15

Shake-out run w/ strides, standfords

Pick-up at 5:00

Friday, 10/16

Off

Saturday, 10/17

Captains' Practice

Needs to be discussed as a team.

Sunday, 10/18

Long Run

Jack Boehle Invite

9:30 AM Girls Open -- girls need to arrive @ 8:00 AM

Clemmons, Huang, La Plante, Pinaire, Turakil

10:15 AM Boys Open -- boys need to arrive @ 8:45 AM

Hamblin, Jacob, Tosi

Practice for the Week of October 5th --

Today (Sunday) was what Flagstaffians would call a "horrible" day. Therefore, at this late hour, my guess is that very few of us got out the door and did our "long run." I'm going to have the Captains shake this out, and those that actually blew this day off will somehow have to atone for it on Wednesday.

Monday, 10/5

Little America, some fartlek; over to the hills; some hills, finish at Fxgln; some strides, drills, stanfords.

Pick-up at 5:15

Tuesday, 10/6

5-7 miles negative split fartlek.

Pick-up at 5:15

Wednesday, 10/7

Middle school race at Buff Pk.

High school; Captain's practice for those that need it...

thursday... stay tuned.

Practice for the Week of September 21st -- 30th

General Observations

I've organized the results in an excel spreadsheet and compared last year's 4 Corner results to Saturday's. Very impressive run by everyone! In addition, the Fosh looked very good. It is great to see our hard work paying off. However, let's continue to work hard for the next ten days. Our goal is high milage (with lots of turnover stuff thrown in for good measure). Then, at the end of the following week, we can taper a bit and prepare for the Twilight Meet in Queen Creek.

I truly appreciate your efforts at 4 Corners.

Monday, 9/21

Campbell Mesa 5-mile loop

12 striders/standfords

5:30 pickup

Tuesday, 9/22

Fartlek on the loop of LA

Bring Flats

Pickup 5:15

Wednesday -- Off

Thursday, 9/24

Switzer Canyon Loop

Pickup at 5:15

Friday, 9/25

Oldham from Buff Pk

Pickup either at Buff Pk @ 5:00 or school @ 5:15

Saturday, 9/26

Sunset Lp

Logistics will be discussed on Tuesday

Sunday, 9/27

Long run on your own

Monday, 9/28

Soilere Lp followed by flying 60's

Pick up at 5:15

Tuesday, 9/29

1000 on the track/Green Mtn/1000 on the track

Wednesday -- Off

2009 Cross Country Results

		Payson	2008 4 cor	2009 4 cor
Jordan	Burch	22nd 19:21	143rd 20:20	93rd 19:09
Cullen	Hamblen	27th 19:40	DNR	87th 19:05
Andrew	Jacobs	35th 20:20	171st 21:29	129th 20:02
Jon	Martin	23rd 19:23	135th 20:04	73rd 18:44
Dominic	Tosi	3rd 17:48	86th 18:55	43rd 17:50
Brook	Wiley	28th 19:45	DNR	112th 19:36
Amy	Bain	11th 22:39	DNR	41st 21:54
Marirsa	Clemmons	DNR	DNR	DNR
Megan	Dwyer	DNR	25th 21:34	DNR
Keven	Griffen	DNR	DNR	DNR
Andrea	Klimowski	1st 19:37	6th 20:13	2nd 19:37
Cassie	Pinaire	26th 23:48	DNR	66th 22:49
Daniella	LaPlante	22nd 23:31	DNR	55th 22:22
Jessica	McMillin	8th 22:06	36th 22:01	39th 21:53
Anna	Tirakul	DNR	DNR	DNR
Grace	Huang	35th 24:59	DNR	DNR

Practice for the Week of September 14th -- 19th

Monday 9/14

No organized practice

All were asked to run yesterday, therefore if that did not happen, then go home and run on your own, as I am attending a conference in Prescott

Tuesday 9/15

Bring your flats

Soliere loop followed by flying 60’s

Pick-up at 5:30

Wednesday 9/16

Urban Tr to Little America (hard) back to track

Drills/Standfords

Pick-up 5:15

Thursday 9/17

Foxglenn

1mH/1me/2mH/2me/3mH/3me/3mH/2me/2mH/1me/1mH/1me/1H/ cool down.

Pick-up 5:15

Friday 9/18

Am practice – meet at 6:15 AM

Big warmup

Saturday 9/19

Meet

Four Corners Invite

More information to follow…

MIDDLE SCHOOLERS MAY ATTEND EVERY PRACTICE

Practice Schedule for Sept 7 -- 19th

This is the start of a crazy week... It already ended crazy with Labor Day finding people on vacation, others at the fair, and today having to change our original practice plan as a result of many variables.

What is "crazy" about next week is I've added a Wednesday meet, throwing the original "master" schedule into disarray. Then a the end of the week, I'm attending the annual State Athletic Directors conference Saturday through Tuesday (but will be back for practice on Tuesday afternoon!). At the end of that next week we race here in town at the Four Corners Invitational.

So here's how it shakes out:

Monday 7th (Labor Day)

8:30 AM -- A medium-paced run at Campbell Mesa on the 5 mile trail; followed by strides.

Pick-up at 10:00

Tuesday

Practice the "warm-up" we'll employ at every meet; followed by Stanfords.

Pick-up at 5:00... will parents be able to make this early pick-up? If not, then I will assume they will contact me in advance.

Wednesday, 9th

Our first meet -- The Payson Multiple Invitational (what a stupid name for a meet) I believe I have all the pertinent information up on this blog in our "2009 Schedule." Not everyone will be making this trip. I believe I have spoken to those athletes...

Meet info:

http://www.arizonatrack.com/arizona/2009_Results/2009_XC/2009paysonmultipleinfo.pdf

Thursday

Off... Go see your teachers (although you should have talked to each on Tuesday in the classes that you were going to miss).

Friday

1000 meters on the track at race pace (the pace you ran at Payson); followed by the Green Mountain Loop; then back on the track for a another 1000 meters.

Pick-up at 5:15 PM

Saturday, 12th

I'll be in Prescott for the State AD Conference... therefore, it'll be a "Captain's Practice" for all who can make it. This will be communicated to all prior...

Sunday

Long run, on your own.

Monday, 14th

We're going to move Wednesday's day off to today!

Tuesday

Hills on the Urban Trail.

Pick-up at 5:15

Wednesday

Green Mountain and beyond Loop; plus flying 60's.

Pick-up at 5:15

Thursday, 17th

Cedar Loop.

Pick-up at 5:15

Friday

AM practice

B/WU

Saturday 19th

Four Corners Invite... More to come!