Where to begin to express my feelings of joy and perhaps a little of my feelings of frustration?
Full results are posted at:
http://az.milesplit.com/meets/100141
The boys come away as CITY CHAMPS, after finishing dead last for the past two or three years (that was a tough drought!).
Most don't remember that our boys were city champs in 2006... and given the coverage in yesterday's paper, many in town won't remember 2011. And let me add, that the Daily Sun really let the entire running Flagstaff community down. There were a total of 244 athletes (4th grade through high school) who ran in the City Meet, with 96 total athletes in the high school races.
I was the one who called the paper to report the results. The telephone was answered by the sport's editor. I told him I had complete results for all races. However, all he wanted was the results from the high school races, and from those only the top ten. He was kind enough to include a couple of my quotes praising the Flag girls (and make no mistake, they are a very good team), as well as a quote about our boys being very happy.
To be frank, during the conversation, I was sad that the paper hadn't sent a reporter to the race, and that the sport's editor didn't seem all that interested in the information I was trying to convey. To be fair, the Daily Sun did a nice write-up on Jack Bohle, but with no picture. I doubt something such as no picture would occur at home Flag volleyball game (and yes, I know that may sound "petty"). The Jack Bohle article written by Jacob May is a great person and works very hard.
With all that aside, Northland Preparatory Academy should be very happy with our results from the City Meet. The boy's team, I believe, due to the leadership of our seniors, and the dedication from our underclassmen, beat very big schools, with a lot more history then NPA's. The girls also ran very well, with big PR's by most.
Hold your heads high. We are a very good team and we need to finish the season strong. Everything we've accomplished up to this point won't mean anything if we can't "FINISH!"
Thanks for a great season, thus far...
Sunday, October 16, 2011
Schedule for the Week of 10/17 - 23
Note: Big week with a bigger trip to Mt. Sac. As of now I don't have the exact price of the hotel :( since Mr. Pinaire made the reservations and as of now, he and Barbie are visiting Cassie in VT. In the meantime, plan on leaving NPA on Thursday @ 11 AM.
Another note... the meets left are for the top seven only... meaning that the season is over for some. However, feel free to come out and run with us. It'll be fun!
Monday
Meet at school @ 2:45 to begin your warm-up;
Hills on the Urban Tr.
Pick-up @ 4:30
Tuesday
AM -- 20 minute jog.
PM -- (a workout similar to last Tuesday's at Foxglenn)
Pick-up @ 5:30
Wednesday
AM -- 20 minute jog
PM -- Off
Thursday
AM -- 15 minute jog
PM -- We'll go for another jog in Needles.
Friday
Mt. Sac
Saturday
A run before we leave
Sunday
????
Another note... the meets left are for the top seven only... meaning that the season is over for some. However, feel free to come out and run with us. It'll be fun!
Monday
Meet at school @ 2:45 to begin your warm-up;
Hills on the Urban Tr.
Pick-up @ 4:30
Tuesday
AM -- 20 minute jog.
PM -- (a workout similar to last Tuesday's at Foxglenn)
Pick-up @ 5:30
Wednesday
AM -- 20 minute jog
PM -- Off
Thursday
AM -- 15 minute jog
PM -- We'll go for another jog in Needles.
Friday
Mt. Sac
Saturday
A run before we leave
Sunday
????
Sunday, October 9, 2011
Schedule for the week of October 10th - 16th
Monday
PM
Track Workout
300's
How many depends on your ability level, your fitness and your mental capability.
Bring flats
Pick-up at 5:30
Tuesday
AM
20-30 minute jog on your own.
Some dynamic stretching when finished.
PM
Some light, long fartlek work on the grass at Foxglenn (in training shoes).
Short hills on Falcon.
Stanfords.
Pick-up at 5:15.
Wednesday
AM:
Same as Tuesday.
PM
Off
Thursday
PM
Big Warm-up
Pick-up at 5:30
Friday
City Meet!
4:30 Girls Race
Arrive at 2:30
5:00 Boys Race
Arrive at 4:00
Saturday
Practice out at the Nordic Center;
Details will be discussed at this week's practice;
My anticipation will be that all will be there as this is a mandatory practice. If not, we'll need to rethink Mt. Sac.
Sunday
Long run on your own.
PM
Track Workout
300's
How many depends on your ability level, your fitness and your mental capability.
Bring flats
Pick-up at 5:30
Tuesday
AM
20-30 minute jog on your own.
Some dynamic stretching when finished.
PM
Some light, long fartlek work on the grass at Foxglenn (in training shoes).
Short hills on Falcon.
Stanfords.
Pick-up at 5:15.
Wednesday
AM:
Same as Tuesday.
PM
Off
Thursday
PM
Big Warm-up
Pick-up at 5:30
Friday
City Meet!
4:30 Girls Race
Arrive at 2:30
5:00 Boys Race
Arrive at 4:00
Saturday
Practice out at the Nordic Center;
Details will be discussed at this week's practice;
My anticipation will be that all will be there as this is a mandatory practice. If not, we'll need to rethink Mt. Sac.
Sunday
Long run on your own.
City Meet Information
City X- Country Meet
Friday, October 14, 2011
Sponsored by Run Flagstaff
Race Schedule
2:00pm Elementary Girls
2:05pm Elementary Boys
3:00pm 6th Grade boys/girls
3:30pm MS Girls
4:00pm MS Boys
4:30pm HS Girls
5:00pm HS Boys
Sunday, October 2, 2011
An email I sent to the Daily Sun
Bill/Jacob,
On Friday night Flastaff, NPA and many other high schools competed in what is billed as the the biggest high school cross country meet in Arizona.
Last night I wanted to send you a summary of the results, but I was just too beat and retired to bed early than I wanted. In today’s paper, I thought I’d see something since I figured Trina would report on how her excellent girls’ team performed. Since perhaps she didn’t, I’m hoping if something might be reported in Monday’ paper? Feel free to use whatever you’d like from my summary below:
On Friday night night several northern Arizona teams traveled to Gilbert to race in the Desert Twilight Cross Country Festival, hosted by Queen Creek High School, to be joined by 100 other high schools from across the state, New Mexico, and even a team from Mountain Brook, Alabama. There were 19 different races and in all, the Flagstaff schools, as well as northern Arizona in general, represented themselves very well. Although most of the races take place after the sun sets, under the lights and stars of the desert, at 9:00 PM, while the Championship girls race was finishing, the temperature was still hovering around the mid-90’s.
Northland Prep’s girls competed in the Small School Varsity (for schools with a population less than 1,800 students) race, finishing in 2nd place, with 151 points, behind, Scottsdale Saguaro High School, who won with 129 points. Other northern Arizona schools finishing included, Prescott with 175 points in 5th place, Blue Ridge with 205 points in 7th place, Sedona Red Rocks, with 218 points in 9th place and Coconino with 332 points in 14th place. A total of 25 schools raced in this division, with 174 runners finishing. Individually, the race was won by Sedona Red Rocks, junior Mykala Seresun in 19:28.1, with her teammate Eva Wilson finishing right behind in 20:22.3. NPA’s Keven Griffen was 5th in 20:42. Also finishing for NPA was Andrea Picard (21st) in 21:53, Jasmine Muller-Hsia (43rd) in 22:38, Regan Gee (46th) in 22:43 and rounding out the scoring top five for the Spartans was frosh Gabriella Evans (48th) in 22:51. Coconino’s first runner was junior Deserae Tarr, finishing 23rd in 21:55, followed by teammate Carlee Williams (66th) in 23:54.
In the boys Small School Varsity race, NPA boys also finished in second place, with 112 points, behind the eventual winner, Winslow, with 108 points (now coached by Flagstaff HS alum Annie (nee) Fowler). Flagstaff and northern Arizona top finishers include:
(place, name, school, time)
4th, Cody Sangster, Winslow, 17:36;
5th, Aaron Biah, Coconino, 17:29;
7th, John Hoskie, Winslow, 17:30;
11th, Dominic Tosi, NPA, 17:36;
12th, Cullen Hamblin, NPA, 17:39;
19th, Jon Hall, NPA, 17:59;
22nd, Kevin Decker, Winslow, 18:09;
24th, Harrison Thurgood, Coconino, 18:14;
25th, Andrew Jacobs, NPA, 18:15;
30th, Jullian Melvin, Coconino, 18:24;
36th, Milland Thomas, Winslow, 18:34;
39th, Lorin Greenwood, Winslow, 18:38;
45th, Nick Schulz, NPA, 18:48;
46th, Levi Hatch, Coconino, 18:49.
22 full teams scoring, with 169 athletes finishing.
The Flagstaff High School girls and boys ran in the more competitive, “Championship Race” with Tiatiana Gillick the overall winner and the girls finishing in 2nd place overall and the boys finishing in 10th place.
Here’s the web site where you can find both team and individual results:
I hope this hope (a little) in summarizing how area teams competed in what’s billed as the “premiere” race of the season in Arizona.
Thanks for all you do,
Practice Schedule 10/3-10/9
Comments: Very good weekend spent with the team. Great group of kids who I really love to coach. Looking at the very big picture the "new" runners are improving by leaps and bounds. Some of the more experienced runners are also improving, but there is a segment, who are not, and it is a cause for concern for this coach. It's not necessarily the fact that those runners are trying their hardest, but perhaps more the fault of this coach, who is failing to provide workouts that will bring out the best of their abilities. So this means that workouts for this segment of the team are going to be more challenging, while still trying to maintain a balance with the newer runners so as not to bring them along to fast, to hard, where an injury might occur.
We also need to really get serious about long and short term goals -- which is another area I have not spent much time concentrating on with you. Every day you should come to practice with a goal -- something you specifically want to concentrate on perfecting. Then you have your goals you want to accomplish in every meet, in addition to your overall goal, of what you'd like to accomplish for the season (and what you'd like to accomplish by running in high school!).
So with that in mind, here we go...
Monday
The weather is going to be a factor today, as well as me getting back to school in time after having to drive to Many Farms for an AD meeting. I should be back by the time you are ready to start your track workout!
Bring flats
1,200 (200 jog)/ 1,000 (200 jog)/ 800 (200 jog)/ 600 (100 jog)/ 500 (minute jog), (minute jog), 300 (jog diagonally across soccer field)/ 200 (100 jog)/ 100 (50 jog). This equals 4,150 meters of hard running (Jazz, please check my math, which I know you will anyways).
One other note: the "younger" runners, will skip some of these intervals since we don't want to "break you" as we have talked about).
You'll start off running at your 5k pace from Friday's race, which you will need to go to:
http://az.milesplit.com/meets/95908
Find the results from your race, and do the math to find out your 1,000 meter avg. (which I think is the easiest by dividing your finishing time by 3).
Your pace over the course of this workout should get faster (meaning the avg 1k pace will increase over the course of this workout).
Pick-up at 5:30
Tuesday
AM: Those "segment" runners should get a 20 minute run in before breakfast to shake your legs out from yesterday afternoon's workout (I told you workouts are going to become more "challenging!" in the "comments" above!). I know most of you will be still hurting from yesterday's workout.
PM: Switzer Canyon, with the last mile, or two, or three doing pick-ups; for at least the "segment" runners, and less for the "less-experienced, less-out-of-shape, etc."
Stanfords
Pick-up at 4:00
Wednesday
Off (except the "segment" runners, who should do another AM run, but this time for 30 minutes)
Thursday
Buff Park -- Tempo Oldham
Pick-up 4:00.
Friday (early release)
Big warm-up w/ numerous strides on the grass at Foxglenn.
Standfords.
Saturday
Meet -- jack bohle @ Coconino. We'll run this as strategically.
Details TBA
Sunday
Long run
We also need to really get serious about long and short term goals -- which is another area I have not spent much time concentrating on with you. Every day you should come to practice with a goal -- something you specifically want to concentrate on perfecting. Then you have your goals you want to accomplish in every meet, in addition to your overall goal, of what you'd like to accomplish for the season (and what you'd like to accomplish by running in high school!).
So with that in mind, here we go...
Monday
The weather is going to be a factor today, as well as me getting back to school in time after having to drive to Many Farms for an AD meeting. I should be back by the time you are ready to start your track workout!
Bring flats
1,200 (200 jog)/ 1,000 (200 jog)/ 800 (200 jog)/ 600 (100 jog)/ 500 (minute jog), (minute jog), 300 (jog diagonally across soccer field)/ 200 (100 jog)/ 100 (50 jog). This equals 4,150 meters of hard running (Jazz, please check my math, which I know you will anyways).
One other note: the "younger" runners, will skip some of these intervals since we don't want to "break you" as we have talked about).
You'll start off running at your 5k pace from Friday's race, which you will need to go to:
http://az.milesplit.com/meets/95908
Find the results from your race, and do the math to find out your 1,000 meter avg. (which I think is the easiest by dividing your finishing time by 3).
Your pace over the course of this workout should get faster (meaning the avg 1k pace will increase over the course of this workout).
Pick-up at 5:30
Tuesday
AM: Those "segment" runners should get a 20 minute run in before breakfast to shake your legs out from yesterday afternoon's workout (I told you workouts are going to become more "challenging!" in the "comments" above!). I know most of you will be still hurting from yesterday's workout.
PM: Switzer Canyon, with the last mile, or two, or three doing pick-ups; for at least the "segment" runners, and less for the "less-experienced, less-out-of-shape, etc."
Stanfords
Pick-up at 4:00
Wednesday
Off (except the "segment" runners, who should do another AM run, but this time for 30 minutes)
Thursday
Buff Park -- Tempo Oldham
Pick-up 4:00.
Friday (early release)
Big warm-up w/ numerous strides on the grass at Foxglenn.
Standfords.
Saturday
Meet -- jack bohle @ Coconino. We'll run this as strategically.
Details TBA
Sunday
Long run
Sunday, September 25, 2011
Practice Schedule 9/26 to 10/2
Overview of the week ahead: The main focus is Friday's Twilight meet. Another opportunity to run fast and improve our rankings. Please find the "Twilight Schedule" on this blog.
Monday 9/26
Track Workout (bring flats)
400s/300s (I'll explain at practice how I want each run)
Pick-up time @ 5:30.
Tuesday
Medium distance run (Little America loop)
Strides/Stanfords
Pick-up @ 5:30.
Wednesday
off
Thursday
Big warm-up
Strides/Stanfords
Pick-up @ 5:15.
Friday
Please see "Twilight Schedule" for exact details.
Monday 9/26
Track Workout (bring flats)
400s/300s (I'll explain at practice how I want each run)
Pick-up time @ 5:30.
Tuesday
Medium distance run (Little America loop)
Strides/Stanfords
Pick-up @ 5:30.
Wednesday
off
Thursday
Big warm-up
Strides/Stanfords
Pick-up @ 5:15.
Friday
Please see "Twilight Schedule" for exact details.
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