Practice 6/21 to 6/26

Thursday, June 21st

9:00 AM

Buffalo Park

Pick up at 10:15

Friday, June 22nd

Campbell Mesa

Same times as above

Saturday & Sunday -- On your own

Monday, June 25th

Meet at the "Y" (intersection of Schultz Pass and Elden Lookout roads

Same times as above

Tuesday, June 26th

Meet at NPA

Same times as above

First Week on Unofficial Practice; Beginning May 29th

We'll begin our "unofficial practices" on Tuesday, 5/29th, and we'll go Tuesday, Thursday and Saturday (maybe) of this first week.

After school practices run from 3:30 (meet in the fitness room), and will end at 5 PM (parents, please pick up you son at that time).

Questions? Email me!

WELCOME!

NPA Cross Country Team

The last time the boy’s team won the 1A State Cross Country Championship and again in 2005 (after having won the championship the year before as well). Two seasons ago the boys team failed to qualify for the state championship, but last year finished as State Runner’s up. Ideally, the team’s goal should be to do better, or realistically do no worse. To do either, we’ll need to be dedicated.

Here are some thoughts:

• Having a success fall depends on what you do this summer;
• You cannot be successful if you do not put the miles in over the summer;
• Championships are won during the summer – NOT in the fall!

To prepare for summer training you should:

• Run at least six times a week. I can meet with you three or four times a week. I will put the times of the practices (starting at 9:00 AM) and places we will meet on the NPA Cross Country Web Site: http://npatrack.blogspot.com/

• The first day of “unofficial” practice will be Tuesday, May 29th;

• Keep a “running log” of all your runs.  They should record the total time of the run, the approximate mileage, how you felt, and the total miles for a seven-day week – use Monday to Sunday.  You should see a 5% to 10% increase in your running “mileage” from week to week.

• Buy two pairs of training shoes (alternating pairs) and a watch with a chronograph (stop watch – the Timex Ironman is one of the best and cheapest and can be purchased at Walmart or Target);

• Plan on running the Hospice Downtown 10K on the June 26th if you are in town;

• Camp in Blue?

When the official first day of practice begins (the first Monday of August) have the follow:

• An up-to-date physical on file with the office;
• Pay Ms. Sommers your athletic dues;
• Come to practice every day – once the season becomes “official”.  Please tell your family to go on family vacation before this time – the season has started!

Thank you for your interest.

M. Elder

email:  melder@northlandprep.org

cell:  380-6287

Practice Schedule for the week of 4/16 - 4/20

Monday
Hard track workout
2x 600 (hard 200, cruise 200, hard 200);
2x 1000 (hard 400, cruise 200, hard 400);
600 (cruise 200, hard 200, cruise 200)
1000 (cruise 400, hard 200, cruise 400)
2 miles cool down

All pick-ups @ 5:30, except where noted.

Tuesday
Recovery Day -- Medium distance, drill, Stanfords

Wednesday
Off -- for all that ran both Saturday and Sunday... suggest that Nick and Jon run.

Thursday
Medium distance followed by 5x200s

Friday
Big Warm-up
Pick-up at 5:00

Saturday
Glendale Invite

Here's who's running what:

800
Andrew
Nick
Dom
Grace

3200
Cullen
Rachel
Andrea
Chelsea

Running events start at 1 PM, and that's all the schedule states. I've sent an email to the meet director to ask if he knows approximately what time the 800 might begin (so we don't have to be there for hours and hours before the start of our event). I have a feeling that it's going to be very hot down there).

Sedona Results

Note: Four Pr's out of seven is better than average.

800 meters
Keven 2:30.61 (2nd place)
Andrea 2:40.47 (4th place)

Andrew 2:09.02 (4th place)
Jon 2:13.38 (7th place)

1600
Grace 6:19.43 (9th place)
Chelsea 6:51.91 (15th place)

Cullen 4:44.84 (3rd place)

To check standings in Division 4 go to:

http://www.athletic.net/TrackAndField/Division/Top.aspx?DivID=32791

In the top right, see, "Report Filters & Help" click on that button and then under "Filters" scroll down to desired number.

As of this posting:

For the boys (top 25):

Andrew Jacobs is ranked,
9th in the 800 meters (2:09)
19th in the 1600 (4:51)
9th in the 3200 (10.28)

Dom
6th in the 1600 (4:41)
5th in the 3200 (10:14)

Jon
25th in the 800 (2:13)
11th in the 1600 (4:43)

Cullen
14th in the 1600 (4:44)
14th in the 3200 (10:39)

For the girls:

Keven
4th in the 800 (2:30)
2nd in the 1600 (5:29)
1st in the 3200 (11:59)

Andrea
12th in the 800 (2:40)
9th in the 1600 (5:53)

Grace
19th in the 1600 (6:16)

Scottsdale Results

Grace       2:48.7 (56) PR

Dom         4:41.38 (16) PR

Jon           4:43.97 (22) PR

Cullen      4:46.07 (25) PR

Andrea     5:53.89 (25) PR

Chelsea   6:53.08 (70) PR

Rachel     7:01.33 (73) PR

Andrew   10:28.03 (27) PR

Nick         10:56.18 (38) PR

Keven      11:59.4 (7)

Lot's of personal records set! 

Andrew and Dom auto qualify for States!

Practice Schedule beginning week of 4/2 and Updated for the Week of 4/8

Note: I'm just going to update this original blog post starting with Sunday...

In review of this past week, there were some very, very good workout run by all of you. Especially Thursday, and Dom's closing mile in today's tempo (5:35, with a fairly good size hill, into the wind and on gravel... nicely done, Dom!).


I think Andrew summed up Thursday's workout best when he said, "That's the fastest I ever ran!" Amen.


I appreciate the effort you all put in this last week. Thank you.

Note: Results from Friday's race still not posted. Although this is a weekend where we don't race, we will practice, and I expect you at all practices.

Monday, 4/2
Track workout -- 800/600/400/200... all very fast

Pick-up at 5:45

Tuesday
Easy long distance... 80 to 60 minutes w/ strides/ stanfords

Pick-up at 5:30

Wednesday
off (as usual)

Thursday (early release?)
Track Workout -- Details to follow

Friday (No school)
Campbell Mesa?

Saturday
Tempo -- A mandatory practice (most took off the entire Spring Break!)

Sunday, 4/8
Long Easy Instead, run for 20-30 minutes at a pace that is somewhat faster than a walk.

Monday
Five miles for boys and Kev, and 3.5 for girls. Finish at track and followed by 8 x 200 with jog across football field, if squirts aren't out there falling down on top of each other.

Tuesday
Big Warmup/ stanfords

Wednesday
Meet in Sedona
Meet starts at 3:00, so we'll leave at noon???
I believe I told you what you all are all running... those athletes who have been sick may not run.

Thursday
Off

Friday
We're going to take this day as another easy day... easy distance, strides, drills, stanfords

Saturday
This day will try to run our longest run of the year.

Sunday
See what we did last Sunday for a workout, then add strides to this.

Next meet will be on either Friday, 4/20 at Mingus, or 4/21 at Glendale (why I'm hesitating on the Glendale meet is due to it being run in the afternoon... and we just aren't acclimated to the heat).