Practice schedule -- Jan 30...

Today...

I'm looking at a week from Monday (February 6th) as the first official practice...

More important is any one (Dom? Andrew? Keven?...) interested in running on Saturday in the meet entitled, "NAU Open."

Pickup for all practices will be between 5:15 - 5:30.

Monday

A medium distance run; 3-6 miles @ a pace considered "sub-tempo" finishing on the track hard 3x300's.

Tuesday

Long-Slow... strides/drills/stanfords

Wednesday
Morning run

Thursday
Oh... we'll need to re-group prior....

Practices for January 23 -- 28

Note: Hey, what a great couple of weeks we've had! Please let's continue to stay healthy and stack our workouts (ie, stay consistent!).

Monday
A horrible weather day forecasted so please dress warmly, and remember that you can take layers off, but if you don't have them and need them, you could never put layers on.

Due to the forecast, we are going to keep this run short as well as easy. Some strides / drills post-run, and then standfords.

Tuesday
Weather forecast still not great.
We'll schedule a tempo run
A - Wakonda
B - Soliere
C - ?

Wednesday -- off

Thursday
Better weather forecasted
We'll do a repeat of a workout that we did a few weeks ago

Mile on the track; hills on Falcon; mile back on the track.

Friday
Recovery w/ stanford

Saturday
TBD (To be "discussed")

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.