Nov 12 - 17 (Week 24)

Well... here we go!  Pretty exciting week; let's go do great things.

Purpose of the week's workouts - Everything has built to this... minutes are down and we do a few short "workouts" to hit some race pace stuff to remind the body of the feel.

...AM RUN REMINDER...
for all morning runs (long, normal, short), you MUST be wearing white or bright
even in the cooler temps with sweats and jackets, your outer layer MUST be white or bright

Here's our schedule for the week - 

Monday: 6:45a at the HS for Levels 2,3,4.  Afternoon practice practice at 3:00p.  Required for everyone.

Tuesday: Morning practice: 6:45a short recovery run (no weights). Required for Levels 2,3,4 (no Level 1s).  Afternoon practice at 3:00p.  Required for everyone.  

Wednesday: 6:45a at the HS for Levels 3,4 (No Fresh or Sophies).  Afternoon practice at 3:00p. Required for everyone.  

Thursday: Morning practice: 6:45a short recovery run (no weights). Required for Levels 2,3,4 (no Level 1s).  Afternoon practice at 3:00p. Required for everyone.  

Friday: AM practice will be at the hotel.  Afternoon practice will be at the course.

Saturday: Race - Nike Southwest.

Banquet - Thanks so much for all those who helped with the banquet - organization and set up, bringing food, the video, clean up, and everything else.

Phoenix - We are leaving Thursday at noon from the HS.  Freshman will need to arrange to get a ride to the HS.  Everyone needs to get Thursday afternoon and Friday excused by your parent/guardian.  An itinerary will be coming home Monday.

Foot Locker - If you are planning on running Foot Locker in Cali on Dec. 1, you need to register soon and get your hotels/travel arranged.  Today (Sunday) is the final day for the $20 registration, it goes up to $40 or $50 after today.  That is all on you, but we'll keep training you.

2 Week Break - After the season, we will enter a mandatory 2 week break and resume running Dec. 17.  During the break, we would like to rest up and heal and get our minds off running, but we would also like to stay active.  We will lift a few times, play some frisbee, and do some yoga.

Final Surge - Although we have finished our "official" minutes for the season, please keep using Final Surge and keep track of your runs.  Tracking your runs, shoe mileage, eating, heart rate, etc. can be a very helpful tool to your progress.

Grades - Thanks for getting your grades in... On Monday, everyone who had a lower grade(s) needs to bring another print out showing improvement (whether the grade is updated or you get a note and signature from the teacher that the grade is coming up) - REQUIRED for those that had Cs and below.

Thought of the Week: "Don't be afraid to give up the good to go for the great."

-Steve Prefontaine

A classic from Pre.  This is the week, this is the race to just let it all go.  You all have worked so hard and have earned the right to have your very best race ever.  So go and get it.

and remember the ideas Coach Roberts talked about on Tuesday... 

As time/distance increases our intensity increases.

Have you draw out your graph and put your goals and targets in the top right corner?

Nov 5 - 10 (Week 23)

Things are really rolling for us after a great run at the Autumn Classic.  This is a pretty big week for workouts as we make final preps for Nike.

Purpose of the week's workouts - Minutes are about the same as last week.  We'll hit a lot of race pace stuff the next week and a half.

...AM RUN REMINDER...
for all morning runs (long, normal, short), you MUST be wearing white or bright
even in the cooler temps with sweats and jackets, your outer layer MUST be white or bright

Here's our schedule for the week - 

Monday: 6:15a at the HS for Levels 2,3,4.  This week, we will be running a normal Wed, Fri morning distance on Monday as well (so 20-25mins).  Afternoon practice on Monday this week will be a long run with some specific pace stuff thrown in there..  Practice starts at 3:00p.  Required for everyone.

Tuesday: Morning practice: 6:15a weights and a short recovery run. Required for Levels 2,3,4 (optional for 1).   Afternoon practice at 3:00p.  Required for everyone.  

Wednesday: 6:15a at the HS for Levels 3,4 (No Fresh or Sophies).  Afternoon practice at 3:00p - an important workout. Required for everyone.  

Thursday: Morning practice: 6:15a weights and a short recovery run. Required for Levels 2,3,4 (optional for 1).   Afternoon practice at 3:00p. Required for everyone.  

Friday: 6:15a at the HS for Level 4 (No Fresh - optional for 1, 2 and 3).  Afternoon practice at 3:00p - another workout.  Required for everyone.  

Saturday: Run on your own or organize your own group run.

Banquet - The Team Banquet will be held on Monday, Nov. 5th at 6:00p (but we are just going to say 5:45 so the food is there and we are ready to roll at 6:00!).  We will be honoring all our athletes.  Family is invited.
Food assignments for the Soup Bar: Freshmen - Pot of soup (your choice), Sophomores - 2 dozen rolls, Juniors - Salad (w/ serving utensils and dressing if needed), Seniors - desert (enough for 24 people)

Phoenix - If you haven't paid the rest of your money please do.  The second payment for the Nike trip will be $100.  Venmo code if you want to try and use it to finish up your payments @Dave-Holt77
We are looking for a few more chaperones.  Still looking for a mom (aunt, grandma) to join us.  No cost for chaperones... other than food and your sanity.
Athletes - you need to get the "Participation Release" form in.  They will be sent to Nike on Monday - no form, no race!

Foot Locker - If you are planning on running Foot Locker in Cali on Dec. 1, you need to register soon and get your hotels/travel arranged.  That is all on you, but we'll keep training you.

2 Week Break - After the season, we will enter a mandatory 2 week break and resume running Dec. 17.  During the break, we would like to rest up and heal and get our minds off running, but we would also like to stay active.  We will lift a few times, play some frisbee, and do some yoga.

Final Surge - Although we have finished our "official" minutes for the season, please keep using Final Surge and keep track of your runs.  Tracking your runs, shoe mileage, eating, heart rate, etc. can be a very helpful tool to your progress.

Autumn Classic - Great job at the races on Thursday!  Not a big Youngster presence, but that didn't stop Little B from running a very strong race and taking the W.  Next up was the ladies.  We ran very strong from front group all the way through.  Alli and Jess led throughout the race and ended up with a 1-2 finish at a new school record 11:00 and 11:08.  Add in Rylee's 11:40 from the night before, Sylvia at 11:49, and Gracie and Jada at 11:52, our ave time was 11:30 and placed us 2nd in the nation.  Taking Alli and Gracie's times, plus Pyper at 11:53, Jenna 12:07, and Sarah at 12:30 and the Sophomore girls are ranked the #1 Sophomore squad in the US.  There were a lot of other great races as well; among the best were Kylee and Madeline's very strong runs.  On the boys side, Julien won with a 9:45, Cooper followed with a huge race at a 9:51, next was Boston and Scottie at 10:00, and then Nathan finishing up the scoring with a 10:05.  These great times brought an average of 9:56 and put us in 7th in the nation.  Evan, Caleb, and Tyler were some of the other guys who also had great races.

Grades - We are going to be looking at your grades this week.  Please bring a print out of them to practice by Wednesday.  If there is a problem, we'll work on some things and get them headed in the right direction by Nike to go on the trip.

Thought of the Week: 7 ways to Conquer Fear from Tim S. Marshall
1- Stop overthinking
2- Focus on your strength
3- Visualize where you want to be
4- Be you
5- Let go of past failures
6- Take challenges head on
7- Maintain a "can do" mindset
Pretty good stuff here.  We all run into fear, and that fear holds us back from being our best selves.  Working on one or more of these ideas could be the key to helping you push through the fears that we create for ourselves and help you take a step in a positive direction to doing all the great things that you deserve to do.