Practices 1/9 - 15th

Monday

Hills -- on golf course

We'll finish on the track at Sinagua

Pick-up @ 5:15

Tuesday

Drills / Exercises

Long Slow run

Followed by more exercises

Pick-up @ 5:15

Wednesday

This day of the week will always be scheduled as an "off day." However, if you for some bizarre reason you miss a day from practice, then you need to run today!

Thursday

If it hasn't snowed, then we'll be doing Libertarianville / Little Amorica / Foxglenn, ie, (LONG RUN).

Pick-up @ 5:15

Friday

35 minutes of medium running;

20 x 200's on the track (if it isn't snowing)

Pick-up @ 5:15

Saturday

LONG EASY

Practice Schedule 1/5 -

Thursday, 1/5
A track workout
400 repeats
Pick-up 5:30

Friday
Recovery run/Stanfords
Pick-up 5:15

Saturday
9:00 AM
Long Run
10:30 Pick-up

Sunday
Recovery Run

Monday
Hills
Pick-up 5:30

Tuesday, 1/10
Recovery run/Sanfords
Pick-up 5:15

Wednesday
off

Practices for the remainder of Break

Congrats to Keven!
Go to:

http://azdailysun.com/sports/daily-sun-s-top-sports-stories-of/article_a09b9958-01a7-5c76-bafd-0d443689d4f7.html

She's the #7 sport's story this past year in Flag, according to the Daily Sun!

Today
A decent workout that we were able to run "significant" miles (although some of you were not there on Monday for my talk about the concept of "stacking" and if you don't understand this concept, then it will very difficult for you to be a good runner).

Tomorrow, Tuesday 12/27
9:00 AM Meet
10:15 Pick-up

Meet in the "parking area" that is just before the on ramp onto I-40 westbound, off old 66.
The best way to get to this is for you to go East on 40 and get off at the Walnut Canyon National Monument Exit. At the end of the exit, turn left, then turn left again after crossing the overpass of I-40. The "parking area" will be on the left, 300 meters after turning.

We'll tempo part of this course. For some, 2 miles, for others 3 miles.

Wednesday
Off for all that ran on Sunday... Christmas Day. For those that didn't, see the above message about "stacking."

Thursday, 12/29
9:00 AM Meet at School
Switzer Canyon Loop

10:30 Pick-up (this time is later than usual)

Friday, 12/30
8:30 School/8:45 Ft. Tut.
Trip to Sedona for a track workout
12:30 Return

Saturday, New Year's Eve?
9:00 AM Meet in the parking lot between City Hall and Wheeler Park
10:30 Pick-up

Sunday
Long Run...

Monday's Workout Update

Christmas Day. No one's checking this.... not a creature was stirring, not even a mouse.

However, now that Monday's almost here, and the workout is taking place at Andrew's, ie, FOREST HIGHLANDs, we need to agree on a plan of action.

Plan-of-Action
9:00 -- Meet at the Gate House entrance at Forest Highlands (there should be parking immediately to your right... I promise to get there early to clear this all with Security).

Perhaps a long run, which we were supposed to do yesterday... if it was a normal day... which it wasn't... I suggested, getting out of the house at some point and do something (2--30 tempo??? "no one would know you're missing....?").

10:20 -- Pick up?

For Tuesday.... no Sedona trip... We'll discuss what we need to do on Tuesday and the rest of the week tomorrow (Monday), then figure out where to hold practice...

Friday's Sedona Run -- UPDATE

Why am I thinking that you're really checking the blog for updates?!? One can hope.

I impressed with the fartlek workout on Tuesday and how far and long you went today in pretty cold and windy weather.

Although it'll still be cold tomorrow, I was hoping to make our trip to Sedona a "Quality" workout. There has to be a "fast" component since we're dropping a thousand feet or more. I'm willing to listen to suggestions on what you think you should do to get the most out of this run.

TEMPERATURE IN SEDONA 

30's most likely when we're running. The high for sedona tomorrow is only forecasted at 47°, however by that time we'll be back in Flag. Dress warm and bring a change of inner garments, since they should be damp (cold!) after you run (and please don't where your running shoes the entire time!!).

The plan again:

830 Am: Meet/depart NPA (w/ a stop to pick up the "Westsiders" at FT. Tut.)
~Noon: Return NPa (let's plan to call when we get within cell range).

BRING SOME FOOD, AND SOME TO SHARE!!!

Should be fun.

Practices Over Break!

Thursday, 22nd (2nd day of Hanukkah)
A "long-easy" run.
The high today is 25°! Dress appropriately.
9:00 AM
Meet at school
10:15 Pick-up

Friday, (the day before Christmas Eve)
Hard (at least parts!) we should feel very tired after.
Wind chills put the temp at 16°!!! I am not making this up!!!
Some want a practice in Sedona (Plan A... Plan A will only happen if we have 5 runners commit);
Some will not want a practice in Sedona, therefore (Plan B)

Plan A
Meet at NPA @ 8:30 Van to Ft. Tuthill and pick up those on that side of town)
Return to NPA 12:30

Plan B
9:00 AM
Meet @ Seachrist Middle School.
We'll tempo parts (long fartlek) up Quintana.
Pick up @ 10:15

Saturday (really Christmas Eve)
A "long-easy" run.
9:00 AM (who can't meet for an hour and a half in the morning to get you out of your parent's hair!)
Kinsey (not Knowles... and thanks to Brenda for catching that "typo":) Elementary on Lone Tree.
10:15 Pick-up

Sunday (Merry Christmas)
Long Run? No! Do something short and fast. 30 minutes. This way no one notices that you slipped out!

Monday (the day after Christmas)

http://www.nauathletics.com/sports/track/2011-12/schedule

Monday (Happy first day of Kwanzaa)
A "long-easy" run.
Would it be okay for Andrew to have us run out at Forest Highlands (after all it is the 6th day of Hanukkah?)
9:00 AM - 10:15

Tuesday, 12/27
Let's plan another trip South?

Wednesday, 12/28
Off -- but only for all of you who ran every day since last Wednesday. If not, you need to run!

Practice over ( Early) Break

Friday 12/16

Last day of exams w/ the last exam ending at 11:45 (if no one has a make-up).

Let's Run(!) from noon to 1:30 (pick-up)



Saturday 12/17

9:00 AM

Meet in the parking lot between Wheeler Park and City Hall.

We'll do a run around town.

10:30 Pick-up



Sunday

On your own.



Monday 12/19

Captain's Practice since I'm in a morning meeting at the AIA office in PHX.



Tuesday

9:00 AM

Meet in the parking lot, behind Home Depot. We'll go for an out-and-back on old Route 66/Walnut Canyon Rd.

10:30 Pick-up



Wednesday

Off