Practice and Meet Schedule for September 7th -- 12th

Tuesday 9/7
Make certain you tell each of your teachers you'll be missing Wednesday's class after 11:00.

• Big Warm-up
• Strides & Stanfords

You will need to pack your bag tonight for the meet tomorrow. Here's what I want you to bring:

• Your singlet and shorts (which I will give to you tomorrow at practice).
•  2 tee-shirts (one to wear during your warm-up & warm-down and the other to wear on the ride home)
• A hoodie /or other light weight jacket.
• Sweatpants to stay warm on the ride to and from.
• 2 pairs of socks (one to warm-up in, and the other to race in...).
• Healthy snacks for the ride down (this in addition to eating a "good" breakfast, and bringing with you a good lunch).
• Money for dinner.

Wednesday
First meet of the season!
You'll be dismissed from class @ 11 AM.
Here's what to expect (however, we'll discuss this tomorrow at a meeting after practice.

• After arriving and making "camp," you will all depart on the Big Warm-up.
• No parents are welcomed at camp... think of it as a "locker room."
• After the race, once you have gotten water and changed out of your singlet, then all will do a "workout." This workout will consist of 35 minutes of easy running on the golf course.
• I anticipate arriving at home ~9:00 PM. 

Meet information may be accessed at:
http://www.arizonatrack.com/arizona/2010_Results/2010_XC/2010paysonmultipleinfo.pdf

Thursday
Off

Friday
Practice as normal

Saturday
AM
Sunset and Dry Lake Hills Loop

Sunday
Long Run

Monday and Tuesday
To be discussed.

Practice Schedule for August 30 - September 5th

Note to parents: I apologize for keeping you waiting on Saturday after our "hike" to Agassiz Peak. However, I purposefully didn't put a pick-up time since first, I didn't think this was going to take place, and second, I knew it was going to be more of an "event" than a "practice." As it turned out, in hiking the 14 mile round-trip, we had two injuries that caused us to be at least an hour later than what many of us anticipated. Please feel free to contact me with any concerns or comments. As always, thanks for your continued support.


Pick up for all practice listed below will be at 5 PM.


Monday, 8/30
If everyone did their "long run" as prescribed yesterday, then it's quite possible that those could do their easy run as the Soliere loop (which most have not run this season). We'll finish on the track with strides and Stanfords.

Tuesday
Workout on the track
400's
bring flats

Wednesday
Off

Thursday
Tempo
5 mile Campbell Mesa Loop.

Friday
Green Mtn. Loop
Falcon Hills (emphasizing downhill & uphill running form)
Standfords

Saturday
Captains' practice
Needs to be discussed...

Sunday
Off... in prep for Wednesday's opening meet in Payson.

Practice Schedule for August 23rd -- 29th

Monday, 8/23

Bring your flats (shouldn't you have a locker now, with a lock, so you may keep this "stuff" at school?)

As usual, meet in the Band Room for a short meeting;

We'll jog over to the practice field (bring water, flats, rope and snack) and we'll stretch there;

Dwyhammer to track;

Finish at practice field (change into your flats);
8-6 laps on the track, sprinting the exchange zones, and walking in between;

Dwyhammer the opposite way.

If time permits for some; Stanfords.

Pick up at 5:00.

Tuesday

Today, we'll van it to Buff. Pk. If it's any easier, then plan on being picked up at 5:15 there, or we'll transport you back to school to be pick up at 5:30.

3 or 4 x mile intervals (most of us ran this workout three weeks ago and therefore we should see some improvement).

Wednesday

Your afternoon... make the best of it.

Thursday

Normal meet  (3:20) and pick up time (5:00)
Switzer Mesa Loop (or some moderation for others)

Friday

Normal meet and pick up time.
Ladder intervals on the grass at Foxglenn Pk.
1H/1E; 1H/1/E; 2H/2E; 3H/3E; 3H/3E; 2H/2E; 1H/1E; 1H/1E (in your flats)
The above equals 28 minutes of continuous running (not including our warm-up and cool down).

Saturday
A hike up Mt. Humphreys?

Sunday
What else?

Practice Schedule for August 23rd -- 29th

Monday, 8/23

Bring your flats (shouldn't you have a locker now, with a lock, so you may keep this "stuff" at school?)

As usual, meet in the Band Room for a short meeting;

We'll jog over to the practice field (bring water, flats, rope and snack) and we'll stretch there;

Dwyhammer to track;

Finish at practice field (change into your flats);
8-6 laps on the track, sprinting the exchange zones, and walking in between;

Dwyhammer the opposite way.

If time permits for some; Stanfords.

Tuesday

Today, we'll van it to Buff. Pk. If it's any easier, then plan on being picked up at 5:15 there, or we'll transport you back to school to be pick up at 5:30.

3x4 mile intervals (most of us ran this workout three weeks ago

Most of us will van it to Buff Pk.

tt results

2009 2010

Grace: 22:22         16:05

Marissa: 14:43 (7:02), 15:05

Andrew?: 13:03 (6:20), 12:50

Andrew?: 13:29 (6.20) 12:50

Keven: 22:21  DNR

Anna: 26:27  21:59

Dom: 11:24 (5:23) 11:44

J. Martin: 13:15 (6.20)

Jordan: 14:10 (6.20)

Katja: 18:24

Andrea: 16:47

Cullen 12:42

Cassie: 16:44

Caleb: 17:21

Nick: 13:00

Jasmine: 17:16

Zach 13:57

Cameron: 13:20

Practice for the Week of August 16th -- 22nd

Have all your paperwork turned in to Ms. Sommers.


Monday 8/16
Meet @ school 2:45
DwyHammer to Fxgln Pk
Strides/drills/Stanfords (bring flats)
Pick-up @ 4:15

Tuesday
Meet @ the end of Babbitt Rd/Sam's Club 10:45

New Meeting time --- 9:00 AM

Sam's Club Lp -- tempo
Pick-up @ 12:15

Wednesday
Off

Thursday 8/19
@ 3:20 we'll meet in either the band or the choir room for a short meeting
Little America Lp
Hills on Falcon/Stanfords
Pick-up @ 5:00

Friday
Industrial/66 Lp
Flying 60's on grass (bring flats)
Pick-up @ 5:00

Saturday
Meet at Bf Pk @ 9AM
Oldham
Pick-up @ 10:30

Sunday
On your own -- The Long Run

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