Winter Training Plan is up!

Hello Everybody!

Just wanted to let everyone know that the winter training plans are done!

I have put a page on the right entitled "Winter Training Plan", regardless of whether or not you are running track in the spring you should be running in the winter to build up your base. My hope is that everyone will run track but I understand a few of you do other sports in the spring. Regardless, run this winter as it will help you out in spring, regardless of what sport you do and ultimately it will help you get ready for summer training.

I would like you to continue to use the "enter weekly mileages" page to submit me your mileages on a weekly basis.

Practices

We will not have formal practices until after Christmas Break. However the running starts now so you should be running on your own, feel free to get together informally.

Please let me know if you have any questions about your training group and let me know if nay of you need anything!

District Results and Banquet

District

We had a really fantastic day at District last weekend. Sam and Michaela qualified for state and both have an excellent chance of getting a podium finish (top 12) at state this Saturday (Pasco).

As a team we ran absolutely great. The boys team had 6 new PR's after the race a tough thing on such a difficult course. As a comparison no other team in our district had more than 2 PR's for the entire team and most had zero.

The girls team was impressive as well having 4 runners get PR's or be within a few seconds of a PR. Again compared to most teams who only had 1 or none. We again had the most PR's out of anyone in our district.

Banquet

The banquet is set for next Tuesday @ 6:30 PM in Grace Hall. It will be a potluck each grade will be responsible for bringing a different food or beverage item. Below I have broken down who will be bringing what:

Seniors: Main Dishes
Juniors: Side Dishes
Sophomores: Desserts
Freshman: Beverages

I will be asking some parents to help put together decorations if you are interested please let me know.

Reserve the date

The Banquet date has been set! We will be having our banquet at Grace Hall on Tuesday November 8th @ 6:30 PM. It will be a potluck as before with each class bringing a particular item; main dishes, side dishes, desserts and beverages.

Parents: e-mail me if you would like to head up a decorating committee (ptcruiser140.6@gmail.com)

Championship Week!!!

Another great race last week at the North County Invite. We had another week of PR's across the board. This week we head into Championship Season with the Cascade Conference Championship on Saturday @ Lakewood High School.

Our schedule this week:

Monday- Sprint Day @ AMHS
Tuesday- Magic Three Minute Workout + Hills @ Willis Tucker
Wednesday- Easy @ AMHS
Thursday- Easy @ AMHS
Friday- Easy @ AMHS
Saturday- Cascade Conference Championship

Girls Race @ 1:50 PM
Boys Race @ 2:20 PM
Awards @ 2:50 PM

Bus will leave at 11:30 from AMHS
Bus will leave AMHS @ 11:30 PM

Week of 10/3-10/7 wrap up

Wow what a race yesterday, we truly looked awesome. Setting a new record of recording 23 seasons best and/or all time bests. Great job everyone! Some stats from yesterday:

The girls team won the race scoring 21 points (15 is the lowest possible). Overall we finished 1st, 2nd, 5th, 6th and 7th. Every girl that ran set a season or all time best except Michaela. However, Michaela won the race by over a minute and ran the third fastest time on the course since 2006. This mark includes 3A and 4A WESCO teams that use the course as well. Great job ladies we really are starting (key word there...starting) to make huge improvements before the end of the season.

On the boys side we were equally impressive, easily winning the race with 21 points (again 15 is the lowest) and earning 12 season or all time bests. Overall we took 1st, 2nd, 4th, 6th and 8th. Great job gentleman.

We have huge days ahead of us and as we get towards the end of the season I want us to really focus on hard days hard, easy days easy.

 

Schedule and team results

Schedule for the week:

Monday- Hill Workout @ AMHS
Tuesday- 400 meter repeats, location TBD (McCollum or AMHS, depending on upper field use)
Wednesday- Easy, (captains @ St. Mary for recruiting)
Thursday- (1 or 2) 2 mile tempo @ Silver Lake
Friday- Sprint Relay + Easy run @ AMHS
Saturday- Long Run, 20-25% of  weekly mileage on own

Team Scores update

Follow the link below to get the updated team and individual scores

https://docs.google.com/spreadsheet/pub?hl=en_US&hl=en_US&key=0AuxJ2mmTNOkYdEJyRXFvVFVkLWM3WVdlQjlqaTY2Znc&output=html

Results are in!!

Great weekend of racing last weekend at the Bellevue Invtational. Out of the 27 athletes that run 20 of them set Personal Records (PR's) or Seasonal Bests. Outstanding job everyone!

Individually we had some very strong performances. Annie Dang got the top ten ball rolling placing 8th in her flight with a time of 21:20, a season best.

Michaela Bartz was next AMHS runner who finished in the top ten, finishing 9th overall in the meet. She also ran a PR of 19:44 and has one of the best times in our District and state.

Sam Holeman also had a fantastic race, finishing 8th overall in the meet. Sam ran a PR of 16:12 and ran 6 seconds faster than Conner Ballew ran on the same course last

Check back later as I will post the updated points total and the schedule for the week.

Bellevue Invitation This weekend

The Bellevue Invitational is this Saturday. Come prepared to run fast as this course is a great one for good times. Bonus points for any team (Black, Red or White who has everyone PR on their team)

Here is the transportation situation with the team:

We have one minibus leaving AMHS @ 7:45 AM. Athletes can get a ride with the team bus regardless of what race they run. Everyone else can drive there but must be at the race 1 hour before the start time. All Varsity runners need to be at the race no later than 11:00 AM regardless of when they are racing.

If you are driving the race will be held at Lake Sammamish State Park, off I-90 between Bellevue and Issaquah.

I will go over a final review of who is racing what race during Friday's practice. Please review the race times in my previous entry.

Team scores after this weekend + schedule this week

Hello,

The link below is the link to the team/individual scores, click below to check them out, lots of good stuff!

https://docs.google.com/spreadsheet/pub?hl=en_US&hl=en_US&key=0AuxJ2mmTNOkYdG53a2dzSDZBb0NheUNSSS1xdS1iSnc&output=html

Results from this weekend

21 athletes met the challenge for the week, running a faster pace in one of the races this weekend then they ran in the 2 mile Relay Time Trial. A great feat considering the races were 1.1 miles longer.

We also had 14 PR's (Personal Record) this weekend, a great start to the year

Schedule for the week

Monday- @ AMHS, Easy day with strides pictures at 3:30 (wear black warm ups)

Tuesday- Meet @ Lakewood High School, girls @ 4:00, boys to follow. (2 miles)

Wednesday- @ AMHS, Speed work

Thursday- Easy @ AMHS

Friday- Easy @ AMHS

Saturday- Bellevue Invite (this is a change from 1st edition of the schedule)

Race Times are as follows:

Mens Races 5,000 Meters Boys and Girls High School OPEN 9:30 AM 5,000 Meters Junior Varsity (7 runners maximum) 11:00 AM 5,000 Meters VARSITY #7-8 11:30 AM 5,000 Meters VARSITY #5-6 12:00 PM 5,000 Meters VARSITY #3-4 12:30 PM 5,000 Meters VARSITY #1-2 1:30 PM

Womens Races 5,000 Meters Boys and Girls High School OPEN 9:30 AM 5,000 Meters Junior Varsity (7 runners maximum) 10:15 AM 5,000 Meters VARSITY #7-8 11:30 AM 5,000 Meters VARSITY #5-6 12:00 PM 5,000 Meters VARSITY #3-4 12:30 PM 5,000 Meters VARSITY #1-2 1:00 PM

Team Score Updates!

Going into our first week of competition I wanted to give everyone an update on the team and individual point totals for the DYB awards! (Link fixed so it can be viewed)

\https://docs.google.com/spreadsheet/pub?hl=en_US&hl=en_US&key=0AuxJ2mmTNOkYdG53a2dzSDZBb0NheUNSSS1xdS1iSnc&output=html

Also check out this link for times from today's meet:

http://www.athletic.net/CrossCountry/Results/Meet.aspx?Meet=46005#343

Good start to the weekend everybody! Lots of PR's.

Meet info for this week

Thursday- 9/15, League Meet

First meet of the year vs. Sultan and Cedarcrest @ Osprey Park in Sultan. Meet starts at 4:00 with boys and girls races. Athletes are dismissed at 2:00 from class, bus leaves AMHS @ 2:15

Saturday- 9/17, South Whidbey Invitational

All athletes are entered to run. Bus will leave AMHS @ 8:00 AM. Race schedule is as follows:

Girls JV- 10:35 AM
Boys JV- 11:10 AM
Girls Varsity Division I- 1:00 PM
Boys Varsity Division I- 1:35 PM

Bus will return athletes to AMHS after the meet. Meet is a fun meet with lots of good competition and will be at South Whidbey High School.

Week of 9/12-9/18

Great week last week, good challenges ahead!

We had a strong week of practice last week and made some good improvements. Highlights being the team Co-Ed Relay. Team Face Paint won the race, but the top 5 teams were all within a 90 seconds of one another. It was a hot day so not the easiest to run, but effort was high. Individually Sam Holeman broke the course record with a 10:02 on the boys side and Michaela broke it on the girls side with a 12:59.

Big Improvements from last year include:

Annie D.- 74 seconds
Michael M.- 74 seconds
Sam H. - 57 seconds
Paul M,- 45 seconds
Nate K.- 45 seconds
Patrick H- 39 seconds
Matt A.- 35 seconds

Newcomers Tate J. and Melissa B both finished with the third best time overall for their team. Great job! To look at your individual results go to: http://www.athletic.net/CrossCountry/Results/Meet.aspx?Meet=52673#343


Practice and Meet Schedule this week:

Monday- Sprint relay + Easy run
Tuesday- Magic 3 minute workout @ Willis Tucker Park
Wednesday- Ultimate Frisbee Tourney + easy run
Thursday- XC Meet @ Sultan, Osprey Park @ 4:00 PM (everybody runs)
Friday- Easy
Saturday- XC Meet @ SouthWhidbey Invite (South Whidbey high School), Girls JV is first race @ 10:45 AM, (everybody runs)

Have a good week!

Week 2 down, week 3 ahead...

The first two weeks of cross country is done and the team has worked real hard! I am proud of the effort the athletes are putting out and excited to watch them get better. We have a busy week ahead and here is the schedule:

Tuesday- Hard workout @ AMHS
Wednesday- Easy @ AMHS
Thursday - 2nd Annual Co-Ed Time Trial Relay, McCollum Park (there will be a bus provided athletes wishing to drive themselves must get paperwork from me on Tuesday)
Friday- Sprint Relay @ AMHS, then short run
Saturday- Long Run on own
Sunday-Rest

I am in the process of updating the meet schedule and will have the final schedule updated in the next few days.

3 days down and 1 hard workout

 On Wednesday we had our first hard workout of the year, a three mile tempo. It was warm, breezy and the course isn't the fastest however it gave me a good indication of who had been training this summer in earnest and who was fit. I decided to compare the tempo time to athletes best times of the year last year. I found that + 2:00 difference was high average and noted that anyone who did better than that were good to exceptional depending on the closeness to an even time. Here were the outstanding performances from yesterday compared to their personal best from last year:

Kristen T. + 1:54
Matthew K. + 1:47
Peter S. + 1:22
Patrick H. + 1:22
Allison C. + 1:20
Nick U. + 1:09
Sam H. + 1:00
Annie D. + :18
Michaela B. + :06
Timothy D. - :03
Paul M.  - :13

So in the list above, the further down the list you go the better the comparative performance. Also there were some outstanding brand new runners who ran great, on the guys side Tate J. and Dustin M. and on the girls side Melissa B., and Alison K.

Keep working and doing a great job everybody, we have a long way to go but yesterday was the first day towards meeting our goals.

The Cross Season is upon us.....

The first day of cross country season is Monday August 22nd. We will be meeting in front of the athletic office and all practices this week will be at AMHS @ 3:00 PM. Next week we will probably get off campus for a few practices, check the website later for more details.

Some reminders:

• All paperwork must be turned in to the athletic office, please make sure you do this before our first practice.
• Practices are required and mandatory even though school has not started, once athletes are eligible they will be expected to be there daily between 3-5 PM. Please do not schedule anything after 3:00 PM or before 5 PM.
• Athletes who have been entering their mileages and practices through the website must get those completed by August 26th to be eligible for varsity letters and points.

I am really looking forward to getting going this year. Recruit your friends and lets get lots of athletes out for XC this year. Let's set a record!

Go Wildcats!!!!

Training Plan update

Hello,

This week marks the first week that we are doing more than easy running in our training logs. So make sure and check your training plan weekly so that you can see what the changes are. For this week, we are doing a steady run on Wednesday July 20th at practice. if you cant make practice do it on your own. A steady run is a run that is faster than your normal easy run pace, about :45 seconds faster/mile. Each training plan has a different distance so make sure you know how long your run is.


Mileages are going well for those of you who are reporting it. I have a special surprise for those of you who continue to report your mileage and go to practice. I'll keep it a secret for now :)

Keep running! Train hard! DYB everyday, everyway!

Week 5 Update

Hello everyone!

Just wanted to send a quick message about next week. I will be back in town the week of July 11-17th. So normal practice schedule Monday, Wednesday and Thursday. Monday and Wednesday at 8:00 AM at AMHS and Thursday at Willis Tucker, again at 8:00 AM.

We are still missing some mileage updates, so make sure and get last weeks and anything previous updated. If you have any questions, e-mail me. Take care and I am looking forward to seeing everyone again after the weekend. Happy Running!

Week 4 update and and week 3 mileage update

We are in week 4 of summer running and the first week of morning practices. Attendance has been down this week due to many athletes being on vacation, but I still want to encourage you all to get to practice and be there if you are in town. We started a new strengthening and core routine this week and it is great if you can be there.

New Core Routine

Every practice from this point forward will start with the following core routine

15 push ups
Lie on back and make a U with your hands pointed to the sky and toes to the sky, remember strait legs, hold for one minute
15 push ups
sit on your bottom with legs extended strait in front of you, pick them up off the ground, lean back so that you are making a V with your body, keep back strait and legs strait, cross arms over your stomach or chest. Hold for 1 minute
15 push ups
lie on back, swing both legs as far to the right as they will go, keeping them off the ground, it will look kind of like an L, hold for one minute, relax, and do the same thing on the other side... hold for a minute
15 push ups
do a double crunch, lie on back, legs up, hand behind head pull towards the center of your body (belly button) with legs and upper body. Repeat crunches until 1 minute has passed

With our core work, remember the phrase time over tension!!!!

Week 3 mileage update:

Through week three we have run an amazing 1373 miles. That is the distance between AMHS and San Diego, CA. Nice work everybody. We have more miles to be counted as not everyone is up to date so get that work in!

Next Week

I am on vacation next week in Chelan. So I won't be at practice, but I still want you there. Remember I am logging points for every practice attended and mileage goal met. Annie will be in charge of running core workout above and drills. See you all soon I will update again next week, take care and happy running :) DYB everyday everyway!!!!

Keep Working it!

Hey Everybody!

Good practice on Wednesday 6/22. Good turnout, well done everybody! Yesterday we started the dreaded drills, and probably some sore muscles from the lunges. We will start doing these every practice and if you were really an A+ runner you would do the drills on your own. Practice makes perfect so the more you do the better you will get at them and also the better off your body will be when you start running. So keep working it!

Practice on Thursday 6/23, 3:00 PM @ AMHS

Morning Practices start week of 6/27-7/2

We will start our AM practice schedule the week of 6/27 (week 4 overall). This will be our practice schedule for the rest of the summer. Every practice will be the following time schedule:

Monday- 8:00 AM @ AMHS
Wednesday- 8:00 AM @ AMHS
Thursday- 8:00 AM @ Willis Tucker Park

Mileage Update

So far we have run about 900 miles as a group, that is awesome!!! That is running from AMHS to Stockton, CA (actually a little farther but there are not many cities south of Stockton!). I know we will have an even better week next week without finals. Let's get even more miles this week.

Training Plans

Check your training plans this week, many of the plans have an increase in miles this week

Getting texts and e-mails?

I am texting on Sundays to remind athletes to send their mileages in, if you are not getting a text let me know by e-mailing me, I know I am missing some. Also if you are not getting any e-mails from me about updates to the website, let me know as well as I don't have a correct e-mail address for you. There are a few that have been bouncing back to me.

 ptcruiser140.6@gmail.com

School is out, time to train!!!

Hello,

Well today is the last day of school, congratulations to all the AMHS Wildcats who can now relax and get focus on their summer and of course train for XC!

Mileage Update

We are up to 484 miles from week one but I haven't heard from a few athletes (you know who you are!!). Good job to those that got them in on time.

With the weekend upon us it will be time to submit mileage for week 2. Get those in so I don't have to hassle you :) Same process as before just click the tab on the right.

Practice Next Week

I am still in school for one more week so we will be having all practices @ 3:00 at AMHS. As a reminder our practice days our Monday, Wednesday and Friday. We will be playing some games, running and we also will be incorporating drills, core work and new strengthening and flexibility routines. Looking forward to seeing everyone there :)

Website Update

The website seems to really be working, so far we have had 450 hits in the first 8 days on the site and it seems to be a great way to get information and updates. Keep checking it regularly as I plan on updating it at least twice a week. I am working on a new page about nutrition.

Week 2 Update

Yesterday was another highly successful day for practice. We had 25 athletes turn out for practice even with finals approaching. Despite a rain storm the minute we left for the run it was a good day.

Here are some stats from the first week of practice:

• So far we have ran 460.5 miles this summer as a group and I know many of you have not entered your mileage from last week, so I know that number is higher. Once everyone has entered their mileage from week one I will give you another update, last summer we ran about 9,000 miles as a group. Lets beat that this summer!
• Congratulations to Ali, Andrea C., Gabby, Kristen, Matt, Michaela, Nathan, Nick, Paul, and Sam for earning all possible points so far (25), these athletes were at every practice and hit their mileage goals.

Shins sore?

If you are feeling some soreness from you shins with the start of running here are a few tips.

• Run on even soft surfaces as much as possible
• Do the heel walking and toe walking drill daily (remember to flair out and flair in)
• Check your shoes to make sure they are the right show for you, don't have too many miles on them,etc (Run 26 in Mill Creek is a good place to get an evaluation)

Training this week

Much the same as last week, double check your training plans, but most of you have the same mileage goal as week one.

Good luck at Finals, regular practices next week (Monday, Wednesday and Thursday) @ 3:00 AMHS.

Week One Update

Hello,

Well it has been a solid start to summer practice, Thursday was a little light in attendace, but we still had over 20 athletes partcipating. Make every effort you can to get to practice when we have it. The more athletes we have the more fun it is.

Speaking of fun, we also had a chance to play some games this week. Wednesday we played "Partner Tag" which was hilarious to watch and Thursday we played "Fire in the Forest" more games to come so be ready.

Reminders

• Click on the tab to the right to enter your weekly mileage this week, this is how I am tracking mileages this year

• Cross Country Camp is approaching fast!!!! If you haven't registered there is still time. All athletes are welcomed (even if this is your first year!!), varsity athletes are especially encouraged to attend. Camp runs from July 24th-July 28th.  Click on the following link to find out more about the camp: https://advance.spu.edu/events/Athletics/2011%20FRC%20brochure.pdf

• Next week we are just practicing on Monday at AMHS @ 3:00 PM, make sure and be there since this is the only time we are meeting next week.

Welcome to the New Archbishop Murphy Website

We will use this site in addition to athletic.net to keep track of the various comings and goings of the team. so some real quick information to get things started:

• Practice this week has been going well, with some new faces and about 25-30 athletes turning out for practice
• Keep in mind that you receive 5 points per practice and 10 points every week you hit your mileage goals, the race for the DYB award is on!!!
• Next week we will only have one practice because of finals, it will be on Monday 6/13, 3:00 at AMHS  (run on your own the rest of the week!

That is all for me for now look for updates regularly!