June 2009 Archives

It's very important to log the miles during the summer.  We have found that the runner who runs 300+ miles will have a very successful Cross Country season.  Since we move to a new region next season, which will include Desert Vista, Hamilton and Chandler we will have to compete for the Region Championship.

The following workouts are designed for success.  If you are on vacation, don't forget your running shoes.  If you are confused about miles, workup to 1 to 1 1/2 hours of continuous runnign without stopping.

All runners will be awarded a 300+miles club t-shirt when that goal is achieved.  Keep track of the miles you've run!

The first unofficial practice will be Monday July 13th in front of Brophy.

All practices will be at 6:00 AM

Week 1 July 13 (In front of Brophy-Steele Park)

13 Monday:  4 miles easy

14 Tuesday:  4-5 miles med. pace

15 Wednesday:  5 miles easy pace

16 Thursday:  6 miles med pace

17 Friday:  6 miles easy pace

18 Saturday:  6 miles (on your own)

19 Sunday:  6-8 miles (on your own)

Week 2  July 20 (In front of Brophy - Steele Park)

20 Monday:  warmup Steele Park 5 x hill circuit

21 Tuesday:  6 miles easy pace

22 Wednesday:  6 miles med pace

23 Thursday:  7 miles easy pace

24 Friday:  6 miles hard pace

25 Saturday:  7 miles (on your own)

26 Sunday:  8 miles easy (on your own)

Week 3 July 27 (Grananda Park - 20th Street and Maryland)

27 Monday:  6-7 miles fartlek 12-14 accel of 40 sec.

28 Tuesday:  7-8 miles easy

29 Wednesday:  7-8 miles med pace

30 Thursday:  6-7 miles farlek 6 accel of 2 min.

31 Friday:  7-8 miles easy

August

1 Saturday:  7-8 miles (on your own)

2 Sunday:  8 miles easy

Granada Park -August 3-7

Brophy (in front) August 10-14

Head Coach Mike Keahon 73'  runfastrace@hotmail.com

Assistant Coach Steve Smith 96'  ssmith@brophyprep.org

Assistant Coach Andy Schmidbauer aschmidbauer@brophyprep.org

Assistant Coach Ted Skowron tskowron@brophyprep.org

 Web Page-Lisa Ghelfi  blghelfi@aol.com

    September

    5 Saturday- Scottsdale Running Company Inv.

  12 Saturday-Ray Wherley Inv. Prescott

  19 Saturday-George Young Inv.- Scottsdale

  26 Saturday- Ojo Rojo Inv. Tempe

  30 Wednesday- Home @ Granada Park

      (Gilbert, Mt. Ridge and Mesa)

   October

   2 Friday- Queen Creek Twilight Inv.

   7 Wednesday- @ Basha HS w/Casa Grande,

     Desert Ridge

  10 Saturday- Doug Conley Inv.- Tempe   

  17 Saturday- Thunderbird Inv.

   October

28 Wednesday- Region Meet

  November

   7 Saturday - State Meet

(All meets are tentative and could be changed at any time)

 Central Region                            

 Brophy/Xavier                      Hamilton

 Chandler                               Mesa

 Desert Vista                          Red Mountain