All Start times at 9 AM and Pick up at 10:30 AM unless otherwise noted
Monday, June 8th... tomorrow!
Campbell Mesa
Her we can chose between many different loops
Pick up at 10:30 (although some of you may finish before others and have to wait around... so we can all do stanfords together!).
Wednesday, June 10th
Ft. Tuthill
Friday, June 12th
Buffalo Park
Saturday, June 13th
The "Y" @ Elden Lookout and Schultz Creek
Sunday I fly to NC for the Nike Outdoor Nationals (a meet I have been working for the last 14 years). I'll be back for practice on Wednesday, June 24th.
Sunday, June 7, 2009
Friday, May 29, 2009
The Beginning of Summer Training
As I sit here typing while proctoring the first final exam, I am excited about the prospect of beginning a new season. More about seeing new faces and how those "newbies" will develop over time. Then again, perhaps no new runners show, or don't show enough to really affect change?
Those who would like to join us on Monday and Tuesday, after finals, we'll meet on the stage 20 minutes after the bell. Practices normally last 90 minutes.
I'll update later.
Those who would like to join us on Monday and Tuesday, after finals, we'll meet on the stage 20 minutes after the bell. Practices normally last 90 minutes.
I'll update later.
Sunday, May 3, 2009
Chino Valley Observations, This week's schedule and Region meet Intenary
Results for those who ran at Chino Valley are up at "2009 Performances." Lackluster overall to say the least.
For the Distance Runners for this week:
Monday -- Repeat 400 (similar to the format we ran two weeks ago)
Tuesday -- Big Warm-up
Wednesday -- 20 minute easy run after checking into hotel
Friday -- Short run after school (more a recovery run)
Regions:
Wednesday’s Schedule
Depart: Wednesday, May 6th after school.
Dinner: Olive Garden in Flagstaff ($10.00/person)
Accommodations: Best Western Inn – Payson (Telephone: 928-474-3241)
Cost for Room: $30.00/per person (make checks payable to NPA). Please submit checks to Ms. Sommers at the Reception Desk by first hour Wednesday.
Contact: M. Elder cell 380-6287
Return: We will eat after the meet and return to NPA @ approximately 9:00 PM Thursday evening.
For the Distance Runners for this week:
Monday -- Repeat 400 (similar to the format we ran two weeks ago)
Tuesday -- Big Warm-up
Wednesday -- 20 minute easy run after checking into hotel
Friday -- Short run after school (more a recovery run)
Regions:
Wednesday’s Schedule
Depart: Wednesday, May 6th after school.
Dinner: Olive Garden in Flagstaff ($10.00/person)
Accommodations: Best Western Inn – Payson (Telephone: 928-474-3241)
Cost for Room: $30.00/per person (make checks payable to NPA). Please submit checks to Ms. Sommers at the Reception Desk by first hour Wednesday.
Contact: M. Elder cell 380-6287
Return: We will eat after the meet and return to NPA @ approximately 9:00 PM Thursday evening.
Sunday, April 19, 2009
SNOWFLAKE INVITE -- Observations and Insights
Another great meet, backing up Blue Ridge, with good performances by everyone!
Now I really mean that! I'm going to tell each and everyone when you run well, and when you run not-so-well (and when I tell you the later, suck it up and take it)!
Sprinters, please look at your times from this meet compared to PR's from last year. All bettered their times from last year, and at Snowflake it was in gale force winds!!!! My thanks to you and your hard work, and to Joann Delaney for her energy, exuberance and enthusiasm!
Distance Runners:
It appears that you (and what I mean here is, both boys and girls!) are in the process of putting NPA back on the map! Here's why:
We had two of you win their heat -- Jon and Marissa -- and did it in really fine fashion by showing guts and determination.
In the mile races, neither won, but in the one race we went 2, 3; which is really better then a win (more points)! RJ showed guts by finishing 2nd as well, and Megan... Holy Cow, did she SHUT ME UP with running aggressively in the 8 and PR'ing!!!
Only a couple of you (distance runners) will run next Friday at Chino, so that you may continue to train and prepare for Regions and States, and for some of you, MOC and perhaps Great Southwest.
Morning Practice
Back by popular demand, we'll practice next week on Monday, Tuesday, Thursday and Friday (for those runners not competing at Chino Valley).
I've updated the Snowflake performances on this blog... you can find those times by looking on the right margin and clicking under "Past Posts" and then on "March 29th - April 5th." It's all there!
Now I really mean that! I'm going to tell each and everyone when you run well, and when you run not-so-well (and when I tell you the later, suck it up and take it)!
Sprinters, please look at your times from this meet compared to PR's from last year. All bettered their times from last year, and at Snowflake it was in gale force winds!!!! My thanks to you and your hard work, and to Joann Delaney for her energy, exuberance and enthusiasm!
Distance Runners:
It appears that you (and what I mean here is, both boys and girls!) are in the process of putting NPA back on the map! Here's why:
We had two of you win their heat -- Jon and Marissa -- and did it in really fine fashion by showing guts and determination.
In the mile races, neither won, but in the one race we went 2, 3; which is really better then a win (more points)! RJ showed guts by finishing 2nd as well, and Megan... Holy Cow, did she SHUT ME UP with running aggressively in the 8 and PR'ing!!!
Only a couple of you (distance runners) will run next Friday at Chino, so that you may continue to train and prepare for Regions and States, and for some of you, MOC and perhaps Great Southwest.
Morning Practice
Back by popular demand, we'll practice next week on Monday, Tuesday, Thursday and Friday (for those runners not competing at Chino Valley).
I've updated the Snowflake performances on this blog... you can find those times by looking on the right margin and clicking under "Past Posts" and then on "March 29th - April 5th." It's all there!
Friday, April 10, 2009
Weekend Practice
Don't lose what we've gained this week by our two-a-days!!
Saturday --
Although it was suggested we meet as a team, and I am in total agreement -- given the weather forecast, I don't want to put anyone in a dangerous circumstance... so please run on your own. However, do this:
Tomorrow should be a hard workout since we had planned to race. Perhaps wait to run this workout in the afternoon, when the roads are either plowed, or the sun has taken any of the slipperiness out of them. Do a "long" tempo. The entire run, including warm-up and cool down should be 50 minutes (NO LESS).
Sunday --
A medium paced run lasting 75 minutes.
See you Monday at 6:15 AM (if you are able)
Saturday --
Although it was suggested we meet as a team, and I am in total agreement -- given the weather forecast, I don't want to put anyone in a dangerous circumstance... so please run on your own. However, do this:
Tomorrow should be a hard workout since we had planned to race. Perhaps wait to run this workout in the afternoon, when the roads are either plowed, or the sun has taken any of the slipperiness out of them. Do a "long" tempo. The entire run, including warm-up and cool down should be 50 minutes (NO LESS).
Sunday --
A medium paced run lasting 75 minutes.
See you Monday at 6:15 AM (if you are able)
Sunday, April 5, 2009
Week of 4/5 -- 4/13
Monday and Tuesday
AM Practice -- 6:15 -7:15
I'd like to make these morning practices mandatory, but realistically, I'd lose everyone on the team. Be there, if you can.
PM practice pick-up at 5 PM.
Wednesday -- AM and PM off...
Thursday
AM and PM (see above for "Monday and Tuesday")
Friday
AM only
Saturday
Sedona Invite -- Remember, not everyone is guaranteed to run. You'll be informed at the AM Thursday practice who competes and in what events.
Sunday
Captains' practice.
AM Practice -- 6:15 -7:15
I'd like to make these morning practices mandatory, but realistically, I'd lose everyone on the team. Be there, if you can.
PM practice pick-up at 5 PM.
Wednesday -- AM and PM off...
Thursday
AM and PM (see above for "Monday and Tuesday")
Friday
AM only
Saturday
Sedona Invite -- Remember, not everyone is guaranteed to run. You'll be informed at the AM Thursday practice who competes and in what events.
Sunday
Captains' practice.
Saturday, April 4, 2009
MORNING PRACTICES!
Today is Thursday, April 9th... I'd like to comment on our AM runs. On the first day, I was thinking it would be a poor turnout, however, I was wrong with 99% of the team in attendance. However, I got the funny feeling that most came as a result of the phrase of not running in meets. To test this thesis, in the afternoon practice, I told them they didn't have to come if they didn't want to and there would be no consequences (except maybe nasty stares from me). It should be mention the two who were no-shows were captains of the girls' team. Such is the leadership... in this case.
That afternoon the workout was extremely hard (6x400, short rest for distance runners and sprint workout with Ms. Delaney and Shaun). It was the best workout of the year and everyone (I believe) came away knowing they accomplished some great).
Tuesday AM... another great turnout. The afternoon the distance runners ran six miles with each mile run as a negative split. Two weeks ago we ran this same workout and all except one did not achieve their objectives. This day all ran great.
Wednesday is an off day. One in seven. And today we were back at it in the AM. All distance runners present... While stretching, I told them that all good runners train in the AM. I was fairly consistent during both cross and track, but summer and winter were limited to one long run (80 to 90 miles/week). I firmly believe in the AM run... more for recovery. Megan the nail on the head when she compared the morning run to being on steroids!
More later...
As of this Monday, April, 6th the NPA track and field team will be holding morning AND afternoon practices.
The AM practice will begin at 6:15. Unlike practices in the PM, you will have 15 minutes to loosen up and begin a "recovery run" for distance runners, or strength training for sprinters.
The AM practice will end at 7:15, which gives you 45 minutes to shower and eat before your first hour class.
This is a "mandatory" practice. However, no one will be suspended from the team if they do not attend. They just may not run in meets (as explained in an earlier post).
That afternoon the workout was extremely hard (6x400, short rest for distance runners and sprint workout with Ms. Delaney and Shaun). It was the best workout of the year and everyone (I believe) came away knowing they accomplished some great).
Tuesday AM... another great turnout. The afternoon the distance runners ran six miles with each mile run as a negative split. Two weeks ago we ran this same workout and all except one did not achieve their objectives. This day all ran great.
Wednesday is an off day. One in seven. And today we were back at it in the AM. All distance runners present... While stretching, I told them that all good runners train in the AM. I was fairly consistent during both cross and track, but summer and winter were limited to one long run (80 to 90 miles/week). I firmly believe in the AM run... more for recovery. Megan the nail on the head when she compared the morning run to being on steroids!
More later...
As of this Monday, April, 6th the NPA track and field team will be holding morning AND afternoon practices.
The AM practice will begin at 6:15. Unlike practices in the PM, you will have 15 minutes to loosen up and begin a "recovery run" for distance runners, or strength training for sprinters.
The AM practice will end at 7:15, which gives you 45 minutes to shower and eat before your first hour class.
This is a "mandatory" practice. However, no one will be suspended from the team if they do not attend. They just may not run in meets (as explained in an earlier post).
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