Practice Schedule for August 9--15

First let me congratulate all on a really good performance today, especially the big win by Cullen (any win is a "big" win, since only one person gets to win).

However what I'd like to address is preparation... very few brought rain gear and therefore got soaked to the bone. Were we all just wishfully thinking that the sun was coming out and it was going to be a beautiful day in Arizona, rather than resembling something more similar to Eugene, Oregon? Folks, we have got to learn to plan better. This is a perfect example where "knowledge is power." If you knew before you left the house exactly what the weather was going to throw at you, would you have planned differently? What's wrong with packing too much stuff, only to leave it there (no big deal), or to have to use it to keep you warm and dry (perhaps a big deal?)?

And speaking of "stuff" we need to decide this next week whether to order new uniforms, or supplement the one's some already own. I know the girls have thought about choices, but I'm not sure if the boys understand their options. We'll use Monday's practice to narrow down choices and discuss how much this might all cost.

On to the schedule...

Monday, 8/9

Meet @ NPA

A recovery day (assuming that all will run long on Sunday... and after something such as a hard 5K today, running the long run at an "easy" pace will be okay).

Meet @ 9

Pickup @ 10:30

Tuesday, 8/10

Hills on the Urban trail

Meet @ NPA @ 9 AM

Pick-up @ 10:45

Wednesday

Day off

Thursday, 8/12

Those living close to NPA can meet at school at 9; those living on the westside can meet at Late for the Train @ 9:15.

We'll run the Sunset/Dry Hills Lake

Return to NPA at 11:45/Noon

Friday, 8/13

Meet @ Campbell Mesa

3 m loop for some; 5 mile loop for others

the day is a "recovery" day from the day before

Since this is the first day for teachers to report, we'll meet at 3:00 PM. Those wanting to meet at NPA at 2:45 to ride over in a school van, please let me know. 

Pickup @ 3:45

Saturday, 8/14

3K TT @ Sinagua

Meet @ 9

Pickup @ 10:30

Sunday

Own your own... LR

Practices for the week of July 26th...

Unless otherwise noted, all practice will begin at 9 AM, and should last approximately one and a half hours, therefore please plan on a pick-up time at 10:30.

Also, Vince Sherry, the owner/manager of "Run Flagstaff", has graciously agreed to host a Pizza Dinner and "fitting" session exclusively on Thursday, August 5th, at 5:30 PM. I would like the entire team, if possible, present.

Monday, 7/26

For those of you who live on the East side of town, meet at school (9:00) and then we'll van over to Late for the Train on Ft. Valley to pick up the "Westenders" and head to Schutz Pass.

Sunset (from Schultz Tank to Brookbank, then down Gnarley)

Pick-up at 11:45

Wednesday, 7/28

NPA @ 9:00

Track work

At Wednesday's practice we'll see who shows and discuss Friday's workout...

Monday, 7/19

Meet at the "Y" -- it's the intersection of Elden Lookout and Schulz Pass roads, off 180 just past the Museum on Northern AZ.

Most of us will do the Ft. Valley Trail... fairly flat... and will shoot for an hour plus run.


A good run for most. Cam and Z got lost.

Tuesday

You know what you should be doing...

Wednesday

Meet at NPA

Bring your flats if you have them.


Worked on form, mostly. 8-10 w/ jogging across infield.

Thursday

Refer to Tuesday's workout

Friday

Sam's Club Loop


Many ran the same times they did when they ran this 10 days ago.

Saturday

Oldham (from Buffalo Pk)?


Again, many running the same time they did on the last run... although I have to believe it at least felt easier.

Practices Schedule: July 12th -- 17th

Monday, 7/12

Campbell Mesa

Various loops...

Unless other wise stated, practices will begin at 9:00 AM and pick-up times will be at 10:30.

Tuesday

Own your own... and I mean it.

Wednesday 

Meet at Cromer Elementary

Old Caves Crater --Hill workout

Movie Day @ Mr. Elder's (believe it or not)

Pick-up time will be determined after Monday's practice.

All:

Let's just refer to this, for now, a "working document."

I've included comments that are meant to be nothing more than "tongue-and-cheek."

Let us keep the dialogue open...

I've attached the exact same thing I copied below, but you might not be able to open it (it's in a EXCEL 2004, version 11.5.8) file.

Monday's Workout/Wednesday's Food Item Responsibility!
	Monday's WRKT	Item to bring…..
Clemmons	42'/4m	Eggbake! (Eggs and goat milk are my favorite)
Hamblen	Should show up after his AM engagements????
Irwin	40'/5m	Veggie plate (are you serious?)
Jacobs
Scully	MIA (Missing in Action from Monday's practice) and if I don't hear from him soon, look for an "Amber Alert"
Schulz	42'/5m (no splt)	Crackers & Cheese (man, better be good chs!)
Tosi	39'/5m	Choco Mlk/see above… better be good… from Marissa's goats and milked by YOU!
Clemmons	47'/5m	Eggbake! (Eggs and goat milk are my favorite… please assist w/ Dom's lame Ch milk resp.)
Savery	Assistant Coach	Keg of beer
Griffen	47'/5m	Cookies (what kinds of junk are you guys think… okay, I'm really, really old and out of it!)
Hall	Kat couldn't make practice today… but here's something for her to think about!
Hall
Pinaire	49'/5m	Pasta dish… now someone's thinking…
Hooten	50'/5m	Muffins
Huang	49'/5m	Fruit
Watkins	MIA
Tirakul

Thursday

See Tuesday...

Friday

Ft. Tut

Soldiers Trail... hopefully all of us.

Saturday

We'll once again discuss where this will take place at practices earlier in the week and see where people might want to run. Should know either Monday or Wednesday.

Practices Schedule: July 5th -- 10th

Monday, 7/5
All practices are from 9 AM to 10:30 AM unless otherwise noted...
Meet at "The Journey" the church, located at the intersection of Beulah Blvd. & W. University Heights Dr.
The course is the FUTS that parallels Sinclair Wash into Ft. Tuthill (an out and back).

Tuesday, 7/6
On your own.

Wednesday, 7/7
Meet between the backstops of the Sinagua baseball and softball fields (park in the FUSD Admin parking lot, across the street from NPA, since the school is closed for it's annual cleaning).
The workout will be repeat 1000's on the Sinagua track, in our training shoes (no need to bring flats).

Thursday, 7/8
On your own.

Friday, 7/9
Buffalo Park
The full Oldham Loop (assuming it accessible).

Saturday, 7/10
I'd like suggestions at this week's practices on the when and where...

Practices and such: June 28th -- July 3rd

First, for those of you who are planning on Camp @ Cassie's in Blue, my apologies, but put it on "HOLD" for the time being. I have just been informed that old friends from Alaska are going to come through town exactly when we are scheduled to leave for camp, and I must be present. Right now there's no alternative from my perspective. Not only am I disappointed, but I apologize as well.

Also something, I believe, important to note: At our first cross country meeting before exams, I distributed a sheet containing a general outline of summer training. I asked all to run in yesterday's Northland's Hospice's Run for Life. I was there at the finish line volunteering as the timer. The only person I saw was Cameron. Our Alumni Jon Martin was also present... and so was Elihja Begoode and Manny Rodriguez... who are not members of our team. If any of you know these two gentlemen, please reach out to them and invite them to join us for any of our practices.

My congratulations to Cameron. If you'd like to view of photo of Cam, or Begoode/Rodriguez, go to:

http://picasaweb.google.com/natraneil/hospice_2010#

Here's our practice schedule for the coming week:

Monday, 6/28
9AM @ Ft. Tuthill
Pick-up @ 10:30

Note:
Okay workout... except I sensed a lack of intensity and discipline. Perhaps we as a team don't understand what is meant by "intensity and discipline?"

Wednesday
9AM @ Campbell Mesa
Now scheduled at 8AM
Pick-up @ 10:30: Now @ 9:30...

Friday

9AM @ Sam's Club (specifically, at the end of Babbitt's Drive)

Pick-up @ 10:30

SUMMER PRACTICES -- Week of June 7-13

Note: Summer practices are held for your enjoyment only. You do not need to be present, but if you are going to be successful in the fall, then you should be running, either on the team, or by coming to summer practices... your choice.

Monday, June 7th
On your own

Tuesday, June 8th
9:00 AM
Buffalo Park
Modified Oldham (w/ the 4' hill)
Stanfords
Pick up time 10:30

Wednesday, June 9th
9:00 AM
Campbell Mesa Trailhead
3-mile loop
Pick up @ 10:15

Thursday, 6/10
9:00 AM Meet @ School for those living on the West end of town;
9:15 AM Meet @ Silver Saddle for those living on the East end of town;
Deer Hill
The goal is to run further then what you did last time we ran this on Sat, May 29th.
Stanfords
Pick up @10:45 @ Silver Saddle
and 11:00 at NPA

Friday, 6/11
Own your own
You may decide to take this as a day off; however, then scroll down and look at Sunday (6/13)

Saturday, 6/12
Fort Tuthill;  Meet in the big parking lot, near the horse track (The road into the park loops, and when the horse track is on your right, keep driving straight in the big parking lot (toward the campground)
9:00 AM Meet
Modified Soldiers Loop
Pick up time 10:30


Sunday, 6/13
On your own
If your day off was Friday, then you need to run today...

The Last Week of Track Season

Sunday, 5/9

I know it's Mama's Day and I know it's very windy out, but it very well could be the last Sunday you run for a while...

All pickup times will be at 5:00.

Monday, 5/20

A paced 3-mile on the track for all except Grace & Leah (who will do 3 x 600)

Warm-up: Active Isolated; 10 minutes of easy running; dynamics; strides.

1:35 -- Dom, Cullen & Jon

1:45 -- Jordan , Andi & Zack

1:55 -- Keven, Marissa & Matt

2:10 -- Cassie (& Elder?)

Followed by strides and 2 x sets of Stanfords

The purpose of the is workout is to get the miles in while having you practice patience early in a race (except patience is not required in the 800 meters -- one goes out hard and then tries to "relax" then runs harder!).

I don't believe that any of you will find this "paced 3" all that painful. However, we shall see. If you think the times I'm asking you to run are too much of a challenge, then talk to me.

Tuesday, 5/11

2 x 200; 2 x 300; 1 x 400; 3 x 200

Followed by one set of Stanfords

Wednesday, 5/12

Big warmup minus the equivalent to the 80/40/40's;

More strides on the turf will be substituted.

Followed by two sets of Stanfords.

Thursday, 5/13

What ever you feel you need to do... some jogging, striding, drills... I just want you to break a sweat, stretch and do some strides. Nothing more, however, nothing less.

Friday... You know!