Recently in Summer Workout Schedule Category

 The distance team had a very successful Track season (one of the best ever) with Tommy Williams and Will Firth leading the team with a 4:21 and 4:22 in the 1600 meters. Tommy was the State Champion in the 1600 and broke the 800 meter Brophy record with a time of 1:54.6.  The 2010 cross country season should be outstanding with Tommy, Will and the return of lacrosse MVP Brock Ghelfi.

 We are focused on winning the State Championship. To achieve this we must start logging in the miles. The varsity runners should run 300 miles plus  and other runners 200 miles before the end of August. If you are not sure about the mileage, work up to 1 to 1 ½ hours of continuous running. I have been asked many times, how do I get faster? The answer is running your mileage faster. You must run hard in your workouts to achieve the outstanding results we had in track.

Runners will meet in front of Brophy on Monday, July 12 at 6:00 a.m. I will have workouts posted for the summer next week.

Tentative 2010 meet Schedule:

Sept. 4   Saturday   Scottsdale Running Company 

       11   Saturday    Prescott Invitational

       18   Saturday    George Young Inv.

       25   Saturday    Oro Rojo Inv (Chandler)

Oct.  1   Friday        Twilight Meet (Queen Creek)

          9   Saturday   Doug Conley

        16   Saturday   Ken Denson Inv

Nov. 6   Saturday    State Meet

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