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.
Sunday, October 9, 2011
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.
Sunday, September 18, 2011
Practice Schedule --9/19 to 9/25
Monday
We'll van it to Campbell Mesa where most will run the 5 mile loop (boys will run that and then back to school).
Followed by Statics and Standfords
All pick-up times @ 5:30 (Except Friday)
Tuesday
Hills on the Urban Trail
Wednesday
Off
Thursday
Repeat 1000s (boys) 800s (girls) on the track
Friday
Easy run
Pick-up at 5"PM
Saturday
Long Run
From the "Y" (Elden Lookout & Schulz Pass)
Sunday
OYO (on your own)
Medium Run
We'll van it to Campbell Mesa where most will run the 5 mile loop (boys will run that and then back to school).
Followed by Statics and Standfords
All pick-up times @ 5:30 (Except Friday)
Tuesday
Hills on the Urban Trail
Wednesday
Off
Thursday
Repeat 1000s (boys) 800s (girls) on the track
Friday
Easy run
Pick-up at 5"PM
Saturday
Long Run
From the "Y" (Elden Lookout & Schulz Pass)
Sunday
OYO (on your own)
Medium Run
Boys' Race Summary -- 4 Corners
A very good effort, team-wise from the boys!
Overall, 6th place, w/ 212 points (behind Flag, w/ 204 pts. & Blue Ridge, w/ 214 pts.); placing -- 22, 26, 47, 50, 67.
Dom 17:09
Cull 17:16
Jon 17:49
Andrew 17:51
Nick 18:16
(1:07 gap between 1 & 5 -- At Twilight in 2010 we were gapped 1:30)
Z 20:42
Aid 20:28 (running in the "open")
Ry 22:57
D 25:03
Some pretty impressive times... even compared to what you ran last year. However, remember that this course is "only" 3 miles.
If you look at Hopi's placing, in a duel, we'd have won.
Link to full results:
http://az.milesplit.com/meets/95708/results/168909
Overall, 6th place, w/ 212 points (behind Flag, w/ 204 pts. & Blue Ridge, w/ 214 pts.); placing -- 22, 26, 47, 50, 67.
Dom 17:09
Cull 17:16
Jon 17:49
Andrew 17:51
Nick 18:16
(1:07 gap between 1 & 5 -- At Twilight in 2010 we were gapped 1:30)
Z 20:42
Aid 20:28 (running in the "open")
Ry 22:57
D 25:03
Some pretty impressive times... even compared to what you ran last year. However, remember that this course is "only" 3 miles.
If you look at Hopi's placing, in a duel, we'd have won.
Link to full results:
http://az.milesplit.com/meets/95708/results/168909
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