Summer Training

Summer Training starts next week. We will have the same practice schedule every week as follows:

Monday, Wednesday and Thursday.

Start @ 9:00 AM on the upper field at Murphy. Drills followed by a run. Then into the weight room to work with Jordan from IRG. Practice in total should last about 1.5-2 hours.

Click on the pages to the right to look at your training plan. The training plan are grouped into three categories:

Group A- Experienced, getting it done level
Group B- Minimum level to earn a varsity letter
Group C- New/Inexperienced runners

Like last year I will want you to report your mileages weekly via this website on the link to the right. Happy running, see you you all next week!

Winter Training Plan Updated/Winter Practice Schedule

Just wanted to let everyone know that the winter training plan has been updated, click on the appropriate link to the right to access or just below. It has been assuming you have been doing some running after Thanksgiving break until now. It is grouped by numerous different plans based upon how much you have been running to this point and how much you want to do. The one exception would be those athletes that are playing soccer in the spring, or running the shorter distances in track as those athletes should access the mid-distance training plan, which is the last plan. The formatting is a little funky as I put the plan together on Microsoft Excel and the Google conversion wasn't perfect, so I apologize that it is a little messy. Next week we we start meeting to get ready for track!

https://docs.google.com/open?id=0B-xJ2mmTNOkYaF96TU9zTkFRelU

Practices

We will be having practices starting next week, Tuesday and Thursday. We will start working with Jordan in the weight room and then run after. The other days will be run on your own according to training schedule.

AMHS Improves Again

Over the weekend the AMHS cross country team competed at the Grizzly invite in Hoquium, Washington. Individually Lindsey Dorney won the small schools division with a PR tying 19:42 on a wet and sloppy course. On the boys side Patrick Hyatt and Pete Smith finished in the top 10 individually in the varsity race which paced the team to a 2nd place finish in the small school division.

When comparing our performances versus the field I was impressed by how often we were at our PR our faster so I compared our performances versus the field. I compared the top 40 times in each race and compared the athletes best before the invite versus what they ran at the invite. On the girls side the average was 14 seconds slower at the Hoquium Invite for the field, for AMHS it was an 11 second IMPROVEMENT! A difference of 24 seconds relative to the field. On the boys side, the average was 9 seconds slower, for AMHS it was a 4 second IMPROVEMENT. A difference of 13 seconds better than the rest of the field.

Great job AMHS!

Last week wrapup and looking ahead

Last week the AMHS team ran two competitive two mile races, one against the rivals in the Cascade Conference and the other against some of the best runners in the state and nation at the Sehome Invite over the weekend.

The Cascade Conference Jamboree was an excellent starting point for the mostly young AMHS runners. Underclassman Peter Smith finished 4th overall while Lyndsey Dorney finished 5th overall. Other impressive runs from the boys team included a Paul McGoorty who is much improved due to an incredible summer of training. Also impressive were a trio of sophomore boys including Gunnar Swenson, Tate Johnson and Ben Adams. On the ladies side senior Molly McDade ran very solid and newcomber Gemma Miller was our third runner.

The Sehome Invite on Saturday was an impressive array of some of the best runners in the state and also the nation. The AMHS team raced competitively and was paced by the following individuals who placed in the top 20 in their respective races: Lindsey Dorney (9th in the sophomore race), Peter Sheenan (12th in the JV race), Peter Smith (12 in the junior race) and Charles McDonald (19th in the JV race)

Full results can be found at www.athletic.net

Week Ahead

Practice Schedule:

Monday- Run at AMHS

Tuesday - Hard workout at Willis Tucker Park (we will provide a minibus to and from Willis Tucker for those athletes that do not drive)

Wednesday- Run at AMHS

Thursday- League Race at Kings High School (format will be 5 member relay teams each leg being 2 miles, should be a fun and unique format for everyone!)

Friday- Run at AMHS

Saturday- Long Run on own (20-25% of weekly mileage goal)

Sunday- Day off

Looking for more runners!!!

The AMHS XC team is looking for more runners to fill our roster. We are interested in anyone that is not doing a sport this fall. Running XC could be a way to gain fitness for sports later in the year or just improve your own conditioning.

Our philosphy is to balance fun with competition. We have lots of fun but are also looking to build a strong team. Two years ago we were ranked in the top 10 in the state and have had individuals place in the state meet in each of the last two years. However, we also have very new runners on our team who are just getting started in the sport. We would love to have some new athletes regardless of how much running experience you have.

Other Benefits of running XC

1) Only Co-ed sport at AMHS
2) Our athletes are exceptional students and citizens
3)  Get to travel to meets around the area
4) Improve conditioning, strength, flexibilty and speed for other sports
5) Individual training plan to help all athletes be successful.

If interested please come to practice, they are held from 3-5 PM M-F, we meet on the upper athletic field. Any questions contact me at ptcruiser140.6@gmail.com

Practice schedule update

Hello all,

XC practice has started and wanted to send out a few reminders. 1) if you haven't turned in your paperwork please do so ASAP. Official practice has started and these are all mandatory. 2) Next, wanted to let you know we have adjusted our practice times on Thursday and Friday, as we will meet at 3:00 PM on those days to accomodate link crew training and freshman orientation. Tuesday and Wednesday we will continue our previous schedule and meet at 9:00 AM.  3) recruit your friends to turn out we have plenty of room for new runners.

Summer Workouts Week Three

Week of June 25th-July 1

A couple quick updates. Practice this week is at AMHS, make sure and be there if you are in town. We have a slight adjustment to our practice schedule:

Monday @ 3:00 PM
Wednesday @ 3:00 PM
Thursday @ 9:00 AM (change from previously scheduled)

After this week we will resume our normal summer practice schedule, running at AMHS @ 9:00 AM on Monday and Wednesday. Thursday practices will be at 9:00 AM at Willis Tucker Park.

Run of the Mill

If you haven't signed up for the run of the mill 5k on July 7th make sure and do it this week as the cost goes up by $15 in July. Signups are online at

http://mcrunofthemill.com/


Great job so far everyone, keep up the running :)