Practice Schedule for October 27th -- November 8th

Monday, 10/27
Easy run
Fxgln, Butler, Continental, Mt. Pleasant, Butler, Track for strides, drills, stanfords.
Pick-up at 5:30 (unless otherwise noted)

Tuesday, 10/28
Fxgln Pk
Big Warm-up
1x1 minute/1x2 minute/1x3minute x 3 sets
Warm-down
Pick-up 6:00 PM (since we need to do a proper warm-down)

Wednesday
Off

Thursday, 10/30
Urban Trial to Lit Am (full loop)
Strides/stanfords

Friday, 10/31
Big Warm-up

Saturday, November 1st
Region Championship (see a separate post on this blog below)

Sunday, 11/2
One hour easy run

Monday, 11/3
Modified Babbitts Loop

Strides & Stanfords

Pickup at 5:00 every day this week.

Tuesday
One Mile time trial on the track.

Weather as of Sunday, 11/2

51 degrees, High winds probable. In other words, "UGLY."

Wednesday, 11/5
Off

Thursday, 11/6
Big Warm-up
Strides (300s)
stanfords

Friday, 11/7
Light run
Dinner at Flag Olive Garden
Drive to PHX

Saturday, 11/8
State meet
1:50 PM 1A/2A Boys Race
3:50 PM 1A/2A Girls Race
Cave Creek Municipal Golf Course

Right now Accuweather is predicting a high of 83 degrees which should be right at race time for the girls.

1A/2A North Region Cross Country Championship

Where: Hopi High School (directions below)
When: Saturday, November 1st. Girls' Race at 10:00; followed by the Boys race at 10:30.
Depart from NPA: 6:15 AM

Drive time from Hopi High School to Flagstaff is about 2 hours.  Just take I-40 east to the east side of Winslow, go North on Hwy 87 to Second Mesa (where there will be a junction that connects to Hwy 264.  Go east on 264, through Polacca to Hopi High School.  Hopi High is approximately 12 miles east of Second Mesa.

Mt. Sac Results

Girls
9th place in the "Sweepstakes Race" w/ 211 points

15th Andrea Klimowoski 19:51
35th Corrie Bain 20:59
39th Megan Dwyer 21:19
58th Jessica McMillin 22:21
74th Taylor Oster 24:26


Boys
20th place in the Boys Small School Varsity Race

67th Dominic Tosi 19:36
90th Jon Martin 20:15
121st Jordan Burch 21:17
125th Andrew Jacobs 21:28
142nd Isaac Salay 22:13
T. Durham was not recorded although ended up being our 5th man. C. Sogge DNR due to knee.

October 17th -- 23rd

Friday, October 17th
Due to Wednesday's meet and today's (Thursday's "hard" workout, Friday's workout will be ridiculously easy). This easy workout is also based upon recommendations from you, as a team, to still get Saturday's workout in... however, this will not happen until I hear from Mr. Danner allowing me to proctor tests. If this does come to realization, it will likely mean that Core will not make the workout due to work schedule at the h2oplex.

Saturday
All depends and the Danner email. However, assuming that it is approved, the practice goes as such...

Meet at school. Load van and head to the trailhead of the Waterline/Tunnel Road. Easy 10 minutes, hard 15 minutes, easy five minutes (still running out and "up"); turn around, easy five minutes, then hard (and as hard as you can) back to vans.
The run should take less than an hour. The drive will take an hour and 20 minutes total. Those of you who are better at math then me (which should be all of you) can figure when we should leave and when we will return.

As stated previously, if this is a no-go from an admin decision, then Saturday's workout will have to be done on your own (and no, I don't expect you to drive to Tunnel Rd!).

Sunday, 10/19
Well, if we do get to run Saturday's practice, it should be a 30 minute jog. If not, then????

Monday, 10/20
A "speed" workout on the track across the street.

Tuesday
Libertarianville
Stanfords

Wednesday
Off

Thursday
Travel to LA (gosh, the sound of that is cool!).

City (last vs. this)

Name last year's time/this year's time*

Andy 20:06 / 19:21
Jess 20:27 / 22:14**
Core 20:27 / 20:05
Meg 21:16 / 20:16
Tay 23:49 / 22:31

* Add ~10 seconds since the 2008 course was ~70 meters shorter then the 2007 course.
** Jess was held back.

Week of October 13 --

Monday, October 13th
8:30 Buffalo Park (I''ll arrive at 9:00)
Bring flats
Big warm-up
400, 800.800.400
Pick up at 10:30

Tuesday, 10/14
Big warm-up at fxgln
Pick up at 5:00

Wednesday
To Be Determined tomorrow

Results

Shane Morris

Andi -- 20:09

Corrie -- 21:11

Meg -- 21:50

Jess -- 22:49

TO -- 23:22

Dom -- 18:36

Jor -- 20:13

Sogge -- 20:15

Jon -- 20:15

Jacob -- 20:58

Zeek -- 21:08

Ty -- 21:14

Forget about the overall times (someone complained that the times from this meet were so much slower than 4 Corners). You cannot compare times from course to course. A better measure is looking at individual spreads. For example, how close were you to your teammate in this race compared to last? 

As you know, I like to look at gaps between #1 and #5 (for the girls it was 3:19 and for the boys it was 2:22). For each team this was significantly more. However, there are reasons (I think Andi had a very good day at Blue Ridge compared to 4 corners, and the same might be said for Dominic).