Practice Schedule 9/12-18th

Monday, 9/12
Track workout
I call these "in-and-outs" since you'll alternate each 200 meters.
Start by running the first 200 "hard" (for the more experienced runners, they should hit 40 seconds/200) then the next 200 "harder"35 seconds)

Keven, Ryan, and perhaps Zach run 40 and 45 seconds.
Jazz & Picard -- 45 and 50... etc.

The rest interval is such: Run through the finish (meaning, don't let up at the finish), jog to the 50 (which will be the middle of the turn). Walk 100 meters (to the middle of the straightaway) and begin jogging to the start of the next 600. The more experienced runners should walk less than others.

Pick-up today should be more realistically @ 5:30.

Tuesday, 9/13
A recovery run...
Pick-up @ 5:15.

Wednesday, 9/14
OFF

Thursday, 9/15
A combination of short tempo & and short hill workout on Falcon.
Pick-up @ 5:15.

Friday, 9/16
Big Warm-up.
Pick-up @ 5:15.

Saturday, 9/17
4 Corners Invitational
9:00 Open Girls Race
9:45 Open Girls Race
10:30 Varsity Girls Race
11:00 Varsity Boys Race
All runners report to team camp 90 minutes before race to begin warm-up.

Practice Schedule 9/5 -- 10th

Note: The Hopi results are up at:
AZ Track


Another link you should be familiar with is our team's "web page," at:
NPA Team Page on Mile Split

Here you'll find our roster, schedule and other interesting history. Perhaps I can get Leah to be our Team Administrator of this site since I have a hard time just keeping up with this blog! Please hit the "Claim This Team" button on this page.  Once you are on the team page, click on a name and see what pops up. For any veteran, there is all your PR's and "News Feed" of past races. Very cool.

This is a page that links from the AZ Mile Split site, that I encourage all to visit on occasion.


Monday, 9/5
8:30 AM
Meet at the small parking lot across from the entrance to the large parking lot at NAU's Skydome (off San Francisco and behind Kinsey School's playground). We'll do a "long warm-up" then do a "short" interval workout on the NAU practice football fields.
Pick up at 10:15.

Tuesday
We'll do the "Big Warm-up" with stanfords.
5:15 Pick-up.

Wednesday
Payson "Multiples"
Girls race at 4:00 followed by boys at 4:30.
There are only two races... and all will run except two of you, but perhaps maybe more, depending on who misses Monday's practice.

We'll depart school after the lunch period and return around ~8PM. Plan to eat dinner at Subway.

Thursday
Off

Friday
Green Mtn. and 5x300 on the track.
5:15 Pick-up.

Saturday
Meet @ 8:30 AM
Buff Pk.
Pick-up at 10:15

Week of 8/29 - 9/4

We had a great week of training... but a great season is not made in one week. We need to pack several great weeks together to make a great season!

See my comments on Friday, since it concerns the Labor Day Weekend.

All pick-up times at 5:15, unless otherwise stated.

Monday
Soliere Loop, strides, Kenyans, stanfords.

Tuesday
The "top five" will travel to Hopi to race.
girls Jaz, kev, andrea, grace, kristen;
boys andrew, dom, jon, nick, cullen;
They will depart school at 11:00 AM; returning around 9 PM.
The rest of the team I will trust to run on your own. We will discuss this workout at Monday's practice.

Wednesday
Off

Thursday
A long run for all.
Strides, Kenyans, stanfords.

Friday
Although Friday kicks off the Labor Day weekend, we are still practicing. If you plan to be away with your family and not making practices either Friday, Saturday, or Monday, I would like the courtesy of being informed prior. Make no mistake that I take this sport seriously, and expect you and your parents to do the same. However, I understand how important family time is, and therefore missing practice to be with family is a fact of "life." Meanwhile practice will continue...
We'll transport to Campbell Mesa and return at the usual time.

Saturday
Buffalo Park... we'll discuss meeting time during the week... depending who's in town...

Focus for next week:
Our meet in Payson.

Practice Schedule for Aug 22nd -- 27th

What a great week of training it was for most last week. At least for those who came every day, and those not nursing injuries.

All pick-up will be at 5:15.

Here's the schedule for our next week:

Monday
Libertarianville or Little America Loop;
All hills will be run up hard;
Finish at track;
3x 300 hard;
Core Work.

Tuesday
"Long Group"
hoboland, Little America, Bow & Arrow trail, Lone Tree, through NAU, Milton, Mike's Place, Cottage, San Francisco, 66, 4th, in.

"Not-so-Long Group"
East on Butler, Wakonda, Ridge, Fox Hill, Scioto, Country Club, Continental, Butler, back to Sinagua.

Short Group
East on Butler, Left on Mt. Pleasant, Edgewood, to Country Club (you'll wait there until the "not-so-long group" comes by, and you'll jump in with them.

Really short group
Out-and-back on Butler.

ALL finish at the track (3x300)

Wednesday
Off

Thursday
Long Group
4th, 66, Elden, Cherry, Verde, Cherry, Thorpe, Hope/Bonito, Havasupia, Ft. Valley, Forest, West Oak/Rim, Turquoise, Cedar (Cedar turns into a trail that leads into Buff Pk), to bridge, down urban trail past Coco high, then work you're way back to school.

Non-so-long
Loops on the Urban Trail, Hoboland, Foxglenn.

Friday
DwyHammer, Foxglenn.
Paced laps...
Core work.

Saturday
Meet at the Y

Sunday
Whatever it takes to make your miles

Practice Schedule -- 8/15-21

Monday, 8/15
Boys will meet at NPA at 8:15 AM and will run to Sam's Club.
Girls will meet at Sam's Club (located past the entrance of Sam's Club, at the end of Babbitt's Drive) at 8:30 AM, stretch, and then wait for the boys to arrive (boys will stretch and run and will be at Sam's Club at approximately 8:45 AM). Then everyone will do the Sam's Club Loop (boys will go all the way to the urban trail and take that in). Boys will have Keven or others take them back to school.
10:15 pickup

Tuesday
Meet at Ft. Tuthill at 8:30 AM.
Boys will run Soldier's Loop with the 2-mile trail added on (or some of the trail depending on time).
Girls will run something modified...
10:15 pickup

Wednesday
NO PRACTICE;
First day of school, and normally, we do not practice on Wednesday...

Thursday
Boys: Switzer. 

Girls: Modified Switzer... turning @ Arrowhead and then connecting this to Linda Vista?). 

Pickup at 5:15

Friday

Boys: Down 4th street to the end (where you can pick up a trail system at the church) ending up at JCPenney. Then make a right turn and head back toward Fanning, taking Huntington/Industrial in. 
Girls: Modify the above and turn off the trail at Megan Dwyer's house and take Steves Blvd. in. 
5:15 pickup.


Saturday
A run on the mountain trails... we'll need to discuss...

Sunday

Long run... on your own.

Note...
When is it Okay to miss practice? We need discuss what "excuses" are excusable.

First Official Week of Practice -- Monday, 8/8

8:30 AM

Meet at Buffalo Park
2 x 1.5 Miles @ 20 seconds slower that 5k pace at Peaks Invite

Pick-up @ 10:15.

More to follow...

Schedule for the week of August 1st

We'll continue to meet for our last week of "unofficial" practices at 8:30, with pick-up ~10:15; unless where noted.

Monday, 8/1
The "Y" (intersection of Elden Lookout and Schultz Pass roads).
Boys' pick-up time should be closer to 10:30.

Tuesday
NPA

Wednesday
Meet at Silver Saddle an HWY 89 (there's a gas station and convenience store);
We'll car-pool up to the gate on Elden Springs Road and run up the road to either Deer Hill or Elden Springs trail, for an out and back.

Thursday
Walmart @ Woodlands Meadows Shopping Center