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Our Diets-Our Health: An Important Concept!

2011-10-29T15:13:00.000-07:00

WARNING: This is long. Too Bad. Laugh A Lot!

Hello my fellow healthy or want to be healthy athletes, family, friends and hopefully not too
enemies, but I know a few. I know many of you (Ron don't even start) wouldn't agree with me on everything written here and I don't expect you to, but hey, that's why we live in this "Democratic" Country and have freedom of speech, text, facebook, twitter, linkedin, linkout (oh wait there isn't a linkout is there?) and email of course. Read with an open mind, however, as it's not meant to scare you or judge you or preach to you. Only to edumucate you and yours and let you make your own decisions.

Happy enlightening reading. Excuse any errors, omissions, mistakes, misspellins etc. Hey come on, I did that on purpose.

Our Diets-Our Health

Why Not Use Common Sense?
We Really Are What We Eat and for most of us, it's JUNK, which ends up in the TRUNK or worse yet, BELLY/COLON/STOMACH/PANCREAS etc Al..

The majority of people in the USA eat a SAD Diet. You ask “what the heck is a SAD Diet? It’s the
STANDARD AMERICAN DIET, of high fat, dead, processed and animal based foods.

See below for a little information about the SAD.

Did you know that health problems are caused by our eating habits? (Well stress and other environmental situations don't help either, but the main thing is what we put in our bodies).What we eat and drink is the biggest cause of disease, disabilities and death in this
country. I know you all know this, so don't act surprised. You hear about genetics and such as the cause of disease. Of course other family members would have the same health problems, we eat the same foods, wear the same clothes, do the same this and that. Duh people of the world!

Who do we have to blame for this? Ourselves of course, but with a lot of help from such entities as, the FDA, The American Heart Association, The American Cancer Association, The Lobbyist on Capital Hill (can we say unethical), The Politicians (very honest individuals), The Food Companies, The Meat Industry, The Dairy Industry, The Poultry Industry, The Baked Goods Industry (hmmm yummy), The Pharmaceutical Companies (hey medicate me), Our Doctors (some not all), Our Teachers (some not all), The Media )def all) just to name
some of the entities that really don't care much about human health, and believe it or not, our very own Families. Remember: “eat your meat and drink your milk so you will grow up to be big and strong.” “It will make you run faster, jump higher, jump longer and be smarter.” Oh we are growing up BIGGER alright, not too sure about stronger or healthier.

We were taught that “Wonder Bread” builds strong bodies 12 ways”! “Wonder has helped
America build strong bodies for over 80 years. It provides essential vitamins and minerals, an important part of your family’s healthy diet. And today Wonder is more nutritious than ever before. Every slice is an excellent source of calcium and a good source of folic acid.”
Really now, I don't think so. We don't eat that gluey substances do we?

Here is a Q & A session for you about bread. Whole Wheat versus White to be more specific. Think Brown Rice vs White Rice also. (Gluten Free is another subject).

Q: I know whole wheat bread and white bread are different, but how exactly?

A: There are two big differences: how they're processed and how healthful or healthy they are. The flour for both is made from wheat berries, which have three nutrient-rich parts: the bran (the outer layers), the germ (the innermost area) and the endosperm (the starchy part in between). Whole wheat is processed to include all three nutritious parts, but white flour uses only the endosperm. When put head-to-head with whole wheat bread, white is a nutritional lightweight. Whole wheat is much higher in fiber, vitamins B, 6 and E, magnesium, zinc, folic acid and chromium.

BUT OF ALL THESE NUTRITIONAL GOODIES, FIBER IS THE STAR:
(foreshadowing for next subject)

* In a 10-year Harvard study completed in 1994, men and women who ate high-fiber breads had fewer heart attacks and strokes than those whose tastes ran to bagels and baguettes using white flour.

* Simply switching from white to whole wheat bread can lower heart disease risk by 20 percent, according to research from the University of Washington reported in the April 2, 2003
issue of The Journal of the American Medical Association.

* Fiber has long been known to aid digestive health too. (by the way, you can get plenty of fiber from fruits and veggies)

* Fiber can help you lose or maintain weight because eating fiber-dense wheat bread helps you feel full.

Q: But a lot of white bread is enriched, Doesn't that take care of the nutrients lost during
refining?

A: Nope. When flour is refined, it loses the most nutritious parts of the grain--the fiber, essential fatty acids, and most of the vitamins and minerals. In fact, about 30 nutrients are removed, but
by law only five must be added back (though others often are): iron, niacin, thiamin, riboflavin and folic acid. There's so little fiber left after processing that you'd have to eat eight pieces of white bread to get the fiber in just one piece of whole wheat bread. That's a whole lotta bread to have to eat. Not that some of you couldn't put that down. Especially those Olive Garden bread sticks.

Q: How can I tell if bread is really whole wheat?

A: Color used to be a clue, but no more. Although white bread is white because it's been bleached, some dark bread has just had caramel coloring added to it. Look for "whole grain" or "whole wheat" as the first ingredient on the label. If any other ingredient is first, put the loaf back and keep looking. In United States and Canada, only bread labeled with "whole wheat" truly uses whole wheat flour in their processing. Other "wheat bread" may simply use a combination of white refined flour and whole wheat flour. The key word to look for is "whole"!! READ THE INGREDIENTS! I know you all can READ, so don't give me I can't read excuse.

Check out Wonder Bread web site and what they state right on their site. http://www.wonderbread.com/#/nutrition. Their can fool a lot of us a lot of the time, but their can't fool all of us all of the time, now that we know and are becoming better informed consumers and taking care of ourselves a whole lot and wholesome better. Huh? What did you say Coach
Rawle. Ahhh stop your nitpicking, I already know I can't talk or write and ramble. You get the point.

Food marketing and promotion definitely plays a big part in what we eat. If it’s advertised on television, radio or in a magazine, it must be good for us. Hey, “milk is the natural!” I Don’t think so! None of the foods we eat in this SAD diet is the natural. Natural Organic Plant based foods are, however, but we shall get to that later, somewhere down the road, when I have more time or when you all want to do some more research for yourselves and me.

Ok, enough of blaming all these wonderful entities I have mentioned above, let’s get back to the number one entity to blame. Any ideas who or what this is? Well, sorry to throw this on you but it’s YOU! If you are looking for somebody to blame for all this “bad diet and nutritional” nonsense, try looking in the bathroom or any mirror for that matter first. Remember how I always tell you athletes to look in the mirror and do your arm drills? Well you gotta look
in the mirror at yourself for this also. In the immortal words of W. C. Fields, “there’s a sucker born every minute” and we are that sucker, for eating all this SAD, DEAD, TOXIC, BODY CLOGGING, TASTE SO GOOD, DISEASE and PREMATURE DEATH CAUSING FOODS! (As for young kids, children and teens that do not know any better, parents, family members, friends, coaches etc etc are to blame. We hold these kids health in our hands and we let them down, miserably). We are all guilty, guilty, guilty. Time for a change and fast. I love that word fast. A
speedy change is in order. I love that word speedy also.

I know there will be some of you who may have some difficulty stopping your old habits of eating "dead," "junk" and "processed" foods. Habits which are based on learned behavior and agreements which have been taught to you since you were whittle kids. But we must change these habits like you change ah, let say your clothes. And we must do it fast. There goes that word again.

It’s time we stop believing the sales pitch of the multi-bizillion dollar a year (do you get any of that money?) commercial vested interests and start taking control of our own minds and bodies! We gotta think for ourselves, we cannot and must refuse anyone else to think for us when it comes to what we put in our bodies. That means taking control of our own eating choices, our own bodies and our own lives! The healthier your body becomes, the more you will find joy in the delighted flavor and fragrance of “natural living foods.” Go make something healthy, experiment. (I made a Avocado/Plantain Sandwich on a Whole Wheat Roll with a sprinkle of olive oil and Braggs Liquid Amino Acids today. Yummy for my tummy). This is a fact! I'm not just talking out my ying yang here folks. Eat live natural foods and you become a live active and healthy person. Eat dead, processed, all kinds of crap made in the lab added and unnatural foods and you become, well miserable, sickly and a ghost of Christmas past earlier than you should have.

Did you know? I love did you knows.

Most of our “nutritional” education has come from very expensive television, radio and magazine
advertisements that teach us to want to eat the charred flesh of a dead cow smoldering on a white flour bun which has had every speck of life and nutritional value ground and bleached out of it, which will cause your cells to mutate into cancerous tumors which will eat your body alive until you die in excruciating pain! Now we're supposed to follow this up with potatoes that have been frozen to death and then boiled alive in scalding, rancid oil which will make your veins clog up with sludge and cause you to die of an agonizingly painful heart attack! The final touch is a glass of carbonated tap water filled with toxic chlorine and fluorine gas which has been mixed with 11
teaspoons or more of dead, nutrition-free, refined white sugar and artificial flavoring. Now, they tell us with a happy, smiling clown face that we're supposed to believe that this is a “balanced diet” and that it TASTES GOOD! (John Robbins, “Diet For A New America” Video) YIKES! Okay this scared me a little bit.

Let me ask you all this question I saw somewhere. Make sure you answer honestly OK? OK, here we go.

If you bought your dream car and knew that it was the only car you would have for your entire
life would you pour grease, sludge and other toxic "fuel" into the gas tank? Of course not! At least I hope you would not. Why? Because you know that poor quality fuel and other waste products will pollute the engine and that dream car of yours will stop running much sooner that if you put in premium fuel recommended by the manufacturer.

So WHY do we insist on putting dead, toxic, greasy foods into our bodies day after day, evening after evening and night after night???? WHY I ASK? We must stop this madness. We must actually sit and think for a minute, use some commonsense and asked ourselves, “selves, what are we doing to our beautiful bodies by eating this SAD diet?” Then we must tell ourselves, STOP! NOW! We are all smart and have commonsense, I just think we forget to use it, when it comes to
food.

Did you know if you follow The America Heart Association Diet Guidelines a few (5 or so) years back you would have been guaranteed to get heart disease? I'm serious as a heart attack. I believe they have gotten better with they recommendations over the last couple years, but still......

http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/Nutrition-Center_UCM_001188_SubHomePage.jsp

http://www.cnpp.usda.gov/publications/dietaryguidelines/2010/meeting2/commentattachments/aha-220e.pdf

Check out they recommendation at above link. When you are reading this, do not just read it, really think about what you are reading. If you just read it, it will seem as though all these
recommendations are right on the money. However, upon further examination, review, thinking (hmmm) and commonsense, you will start to see the cracks in these dietary guidelines and why people that follow this will end up with some sort of preventable disease. By the way, the majority of diseases really are preventable, in my mind anyway, and the mind is a powerful natural medicine and weapon. Think healthy and be healthy. Of course they are those totally unlucky folks who get a particular disease no matter how healthy and fit they try to be.

Back to the SAD. Sorry, but you gotta know what you gotta know. It’s for your own good and
health.

THE S.A.D. DIET: DEAD FOOD = DEAD BODY = a premature DEATH. Premature meaning you shouldn't have left this wonderful earth quite yet.

The Standard American Diet (abbreviated as “SAD”) is nearly the EXACT OPPOSITE of the diet found among the people of the planet which live the longest, healthiest lives. The SAD diet is composed primarily of DEAD food, i.e. processed, refined, and cooked. It has literally been cooked to DEATH. There is no LIFE left in it.

When medical doctors diagnose the health of the “Average American,” (don't be average) their
prognosis for the treatment of the disease and your ability to recover from the disease is based on the following statistics:

In the LIFETIME of the average American, each person will chew up and swallow the
following quantities of DEAD foods and toxic chemicals: (Don't ask me how they figured this out, me dunno!)

22,500 SOFT DRINKS

12,750 lbs. WHITE REFINED SUGAR

30,000 CANDY BARS

37,500 DOUGHNUTS

12 WHOLE 3,000 POUND COWS

6 WHOLE PIGS

3,000 CHICKENS

3,000 FISH

30,000 QUARTS OF MILK

30,000 ASPIRIN & PAIN KILLERS

20,000 PRESCRIPTION DRUGS

2,000 GALLONS ALCOHOL

and a partridge in a pear tree.....

(Dr. Richard Schulze, Natural Healing Crusade Course, 1997)

According to John Robbins, in his video, “Diet For A New America”, the average American meat eater pours 100 pounds of ANIMAL FAT into their veins and arteries EVERY YEAR! The average American gets very little exercise, is 25 lbs. overweight, has high cholesterol (average level is 200) and will have high blood pressure. Consequently, the leading cause of death in the US is heart disease and stroke. Nearly ONE HALF of all deaths in the US are caused by heart disease! In addition, another 20 percent, which amounts to 500,000 Americans, die of Cancer every year! This number is increasing.

According to Dr. Matthias Rath, Director of the Cardiovascular Research Unit at Linus Pauling
Institute, HEART DISEASE, STROKES, CANCERS, DIABETES, LIVER DISEASE and ARTERIAL SCLEROSIS CAUSE 70 PERCENT OF ALL DEATHS IN THE United States EVERY YEAR! If you were to list the factors that increase the risk of cancer, heart disease, stroke, intestinal disorders – just about any illness – the standard American diet has them all:

High in animal fats
High in unhealthy fats: saturated, hydrogenated
Low in fiber
High in processed foods
Low in complex carbohydrates
Low in plant-based foods

The striking fact is that cultures that eat the reverse of the standard American diet – low fat, high in complex carbohydrates, plant-based, and high in fiber – have a lower incidence of cancer and coronary artery disease (CAD). What's even sadder is that countries (the US) whose populations can afford to eat the healthiest disease-preventing foods don't. The United States has spent more money on cancer research than any country in the world, yet the American diet contributes to the very diseases we are spending money to prevent. What’s wrong with that picture?
Everything! Where is all this money going, and why can't their find a cottonpicking cure?

Here are few books I strongly recommend we all read and keep in our healthy library section of our bookcases. Of course I don't agree with every single thing written in these books, but they are great starting points to do your own research and experiments on yourself and your family and friends that you care about.

Fresh Vegetable and Fruit Juice – N.W. Walker (Norman Walker) This is my all time
favorite. I use it over and over as a reference. One of the first health books I have read. It's only around $9.95, so good starting point.

The China Study – T Colin Campbell & Thomas M. Campbell – an eye opener

You Are What You Eat – Dr Gillian McKeith – She has a great TV show on BBC America with the same name.

Colon Health (The key to a Vibrant Life) – N.W. Walker

Dr Christopher’s Guide To Colon Health – Dr John R Christopher

Bragg Healthy Lifestyle – Paul C Bragg & Patricia Bragg

The Natural Way To Vibrant Health – N. W. Walker

Toxic Relief – Don Colbert, MD

These are just a few of my favorite health books. There are plenty more, but I Don’t want to overwhelm you with too many. Start with one or two of these and you will be longing for more.

Hopefully you wouldn't do like so many I have encountered over the years and say to yourself or others, or me, ah that Coach Rawle character is a weird one and it’s too difficult and too much work to try to eat and stay healthy. Try it, you will like it and enjoy it. I see new ENERGY and HEALTH on the horizon.

Note: If you Don’t want to buy these or would like to test drive before you buy, your local library should have most, if not all of these and I have some also.

Great web site about the dangers or milk and the harm it causes.
http://www.purewatergazette.net/milksucks.htm

Rebuttals on this article are always welcome. Positive, negative, pro or con. My feelings cannot be injured. Only my achelles, hamstrings, groins, back, knees and shoulders can be injured.

Next subject: Hmmmm let's see what shall it be. Oh oh I know, everyone's favorite.
POOP 101 - An Introduction to Crapola. More important than you can imagine.

Coach Rawle,

"Don't Train Slow To Race Fast. It's All About SPEED!"

"Don't Eat Junk To Stay Healthy. It's All About HEALTH!"
http://www.speedbyrawle.com/
http://getfastgetfit.blogspot.com

HELLO Blog! Miss Me? I Miss You Tooooooo!

2011-10-29T14:25:00.001-07:00

It's been a long time, I shouldn't have left you, but now I am back so don't be blue. I am here for a while and I hope you are too. Let's get together and enlightened our crew, so we may keep them from also becoming down and blue. I dunno know what we should talk about first, yep you are right, I don't have a clue. However, if you help I'm sure we'll make it true. Off we go.

Coach Rawle aka the old man

Is The Blog Dead or Making A Comeback?

2010-08-14T10:59:00.000-07:00

Aaron,

Blog has been updated!

(O:

The Blogmaster....

Happy Holidays Feel The Heaters

2009-12-25T07:50:00.000-08:00

Here is a christmas present for you all. lol
Thursday - 12/24/09 Marcos 10am
Twas the morning before Christmas, when all over the track
A lot of athletes were running, trying to get they SPEED back.......

SPRINTS

Tori
2 x 20 - 3.19 (faults start), 3.47
2 x 30 - 4.76, 4,85
2 x 40 - 6.22, 6.32
2 x 50 - 7.38, 7.41
2 x 60 - 8.53, 8.56
2 x 100 - 13.53, 13.72

Madison
2 x 20 - 3.47, 3.69
2 x 30 - 5.03, 5.03
2 x 40 - 6.47, 6.76
2 x 50 - 7.72, 7.88
2 x 60 - 9.28, 9.53
2 x 100 - 15.91

Carmen
2 x 20 - 3.69, 3.69
2 x 30 - 5.03, 5.03
2 x 40 - 6.47, 6.56
2 x 50 - 7.72, 7.88
2 x 60 - 9.28, 9.53
2 x 100 - 15.44

Andrew
2 x 20 - 4.22, 4.38
2 x 30 - 6.06, 6.00
2 x 40 - 7.82, 7.88
2 x 50 - 9.36, 9.35
2 x 60 - 11.28, 11.38
2 x 100 - 18.10

Kurt
2 x 20 - 4.22, 4.06
2 x 30 - 5.53, 5.56
2 x 40 - 7.53, 7.88
2 x 50 - 9.32, 9.35
2 x 60 - 11.00, 10.94
2 x 100 - 18.47

Leah
2 x 20 - 4.78, 4.75
2 x 30 - 6.41, 6.62
2 x 40 - 8.50, 8.62
2 x 50 - 10.53, 10.53
2 x 60 - 12.38, 12.84
2 x 100 - n/a

DISTANCE

Run to Canal - then Two (2) Mile Tempo Run
Run back to Track and Sprints

Allison
4 x 60 - 9.56, 9.69, 9.82, 9.47
2 x 100 - 15.16, 15.56

Natalie
4 x 60 - 9.56, 9.50, 9.38 (faults start), 9.47
2 x 100 - 15.16, 15.85

Kylee
4 x 60 - 10.19, 10.22, 10.32, 10.50
2 x 100 - 16.85, 16.63

Xury
4 x 60 - 10.50, 10.44, 10.32, 10.28
2 x 100 - 16.56, 16.88

Paige
4 x 60 - 10.69, 10.84, 10.68, 10.79
2 x 100 - 17.31, 17.18

Jorji
4 x 60 - 11.18, n/a, Hips Hurting
2 x 100 - n/a

JP
4 x 60 - 8.16, 8.19, 8.32, 7.85 (was this a faults start?)
2 x 100 - 12.53, 13.16

Mike
4 x 60 - 8.44, 8.41, 8.50, 8.19
2 x 100 - 13.00, 13.56

David
4 x 60 - 8.79, 8.82, 8.79, 8.72
2 x 100 - 13.88, 14.00

Joe
4 x 60 - 8.97(supposedly slip, I think he was sleeping in the blocks), 8.00, 8.06, 8.44
2 x 100 - 12.53, 12.88

Doc
4 x 60 - 9.47, 9.06, 9.22, 8.94
2 x 100 - 14.41, 14.94

Taylor
4 x 60 - 10.25, 10.10, 10.22, 9.60 (is this correct? Big drop off hmmmm)
2 x 100 - 16.00, 15.69

Anna
4 x 60 - 10.44, 10.59, 10.69, 10.15
2 x 100 - 16.72, 15.75

Coach Rawle C

___________________________________________________________________

Wednesday- 12/23/09 Tumbleweed 5pm

Ron
30:25 mins

Wednesday- 12/23/09 Tumbleweed 9am

Jonas
30:00 mins
6 x 100 Strides - Dirt Path
Lifted @ HHS Weight Room

Kylee
30:00 mins
6 x 100 Strides - Dirt Path
Lifted @ HHS Weight Room

Jorji
27:22 mins
6 x 100 Stride - Dirt Path
Lifted @ HHS Weight Room

Taylor
27:22 mins
6 x 100 Stride - Dirt Path
Lifted @ HHS Weight Room

Tori
20:01 mins
6 x 100 Stride - Dirt Path
Lifted @ HHS Weight Room

Coach Rawle

__________________________________________________________________

Tuesday- 12/22/09 Marcos 5:45pm

DISTANCE

Joe
5 x 1000 - 3:19, 3:15, 3:12, 3:12, 2:54

Tanner
5 x 1000 - 3:19, 3:15, 3:12, 3:12, 2:58

Mike
5 x 1000 - 3:27, 3:34, 3:31, 3:30, 3:17

Jonas
5 x 1000 - 3:27, 3:32, 3:30, 3:30, 3:20

Josh
5 x 1000 - 3:35, 3:30, 3:34, 3:29, 3:24

Brian
5 x 1000 - NT, 3:33, 3:30, 3:42, 3:41

Doc
5 x 1000 - 3:57, 3:53, 3:53, 3:53, 3:53

Jeff
5 x 1000 - 3:5, 3:49, 3:44, 3:39, 3:53

Anna
5 x 1000 - 4:10, 4:14, 4:09, 4:13, 4:16

Taylor
5 x 1000 - 3:47, 3:48,, 3:46, 3:52, 3:53

Natalie
5 x 1000 - 3:42, 3:48, 3:44, 3:50, 3:39

Kylee
5 x 1000 - 3:27, 3:34, 3:31, 3:30, 3:26

Jorji
5 x 1000 - 4:12, 4:14, 4:11, 4:19, 4:18

Kaitlyn
5 x 1000 - 4:12, 4:11, 4:07, 3:57, 4:16

Paige
5 x 1000 - 4:12, 4:11, 4:07, 3:57, 3:57

Carmen
5 x 1000 - 4:12, 4:19, 4:27, 4:27, n/a

Cristal
5 x 1000 - 4:12, 4:10, 4:07, 4:02, 4:09

Xury
5 x 1000 - 3:38, 3:40, 3:46, 3:48, 3:47

Nazhony
5 x 1000 - NT, 4:15, 4:10, 4:13, 3:56

Paula
5 x 1000 - 4:48, 5:07, n/a, 5:00, 4:59

Allison
5 x 1000 - 3:54, 4:00, 3:52, 3:57, 3:52

SPRINTS

Aaron
3 x 250 - 33.22, 33.22, 32.79
3 x 150 - 20.41, 19.53, 19.25

Tori
3 x 250 -38.66, 39.56, 38.28
3 x 150 - 21.76, 21.38, 21.06

Lea
3 x 250 -39.32, 39.56, 38.28
3 x 150 - 22.00, 21.16, 20.63

Madison
3 x 250 - 43.66, 45.00, 43.79
3 x 150 - 24.72, 24.69, 26.06

Olivia
3 x 250 -44.97, 45.00, 43.79
3 x 150 - 23.82, 23.28, n/a

Katie
3 x 250 -49.22, 51.35, 50.76
3 x 150 - 26.63, 28.16, 25.72

Kurt
3 x 250 - 59.00, 54.88, 59.59
3 x 150 - 35.03, n/a, n/a

Andrew
3 x 250 -52.19, 53.12, 49.00
3 x 150 - 28.41, 29.00, 28.88

Jodi
3 x 250 -54.97, 55.41, 55.35
3 x 150 - 29.60, 29.31, 29.12

Keyshawn
3 x 250 -50.22, 49.97, 48.66
3 x 150 - 28.00, NT, 28.60

Russ
3 x 250 -52.94, 57.81, 58.52
3 x 150 - 29.60, NT, 30.91

Tommy
3 x 250 -52.19, 57.16, 59.28
3 x 150 - 32.41, NT, 30.91

Mikayla
3 x 250 -47.44, 48.88, 48.22
3 x 150 - 27.53, NT, 28.35

Coach Rawle C

_____________________________________________________________

Monday 12/21/09 Tumbleweed 5pm

Taylor
15 mins
4 x Dirt Path up and back - 1:50.88, 1:51.06, 1:49.97, 1:46.50

Jonas
15 mins
4 x Dirt Path up and back - 1:35.79, 1:38.16, 1:37.82, 1:31.66

Brennen
15 mins
3 x Dirt Path up and back - 1:55.56, 1:41.91, 1:40.91

Monday 12/21/09 Tumbleweed 9am

Tori
20:06 mins
6 x 100 Stride - Dirt Path
Lifted @ HHS Weight Room

Jonas
30:00 mins
6 x 100 Stride - Dirt Path
Lifted @ HHS Weight Room

Jorji
30:00 mins
6 x 100 Stride - Dirt Path

Taylor
30:00 mins
6 x 100 Stride - Dirt Path

Coach Rawle C

___________________________________________________________________

Sunday 12/20/09 "A" Mountain 4pm

Jonas
3 x 30 - 6.38, 6.41, 6.32
3 x 60 - 12.50, 12.85, 12.60
3 x 100 - 25.10, 23.25, 23.56

Tori
3 x 30 - 6.16, 6.16, 6.00
3 x 60 - 12.22, 12.22, 12.38
2 x 100 - 23.56, 24.28

Lea
3 x 30 - 6.35, 5.85, 6.28
3 x 60 - 12.41, 12.79, 13.00
2 x 100 - 25.50

Xury
3 x 30 - 7.38, 6.97, 7.32
3 x 60 - 15.12, 15.19, 15.32
2 x 100 - 29.44, 30.79

Kylee
3 x 30 - 7.38, 7.34, 7.38
3 x 60 - 15.72, 16.03, 16.59
2 x 100 - 33.72, 34.53

Ron
3 x 30 - 8.63, 7.97, 7.63
3 x 60 - 17.94, 17.76, 24.84 (cramp in calf)
2 x 100 - 50.56, 44.81

Mikayla
3 x 30 - 9.06, 7.97, 8.03
3 x 60 - 19.75, 21.47, 22.69
2 x 100 - 47.32, 41.66

JP
3 x 30 - 5.97, 5.88, 5.76
3 x 60 - 11.31, 11.63, 11.41
2 x 100 - 21.79, 22.19, 22.56

Brennen
3 x 30 - 5.69, 5.56, 5.44
3 x 60 - 10.91, 11.35, 11.12
2 x 100 - 22.97, 25.47

Sunday 12/20/09 "A" Mountain 8am

Joe
3 x 30 - 5.76, NT, 5.79
3 x 60 - 11.60, 11.35, 11.72
2 x 100 - 22.60, 20.82

Greg
3 x 30 - 5.76, NT, 6.06
3 x 60 - 11.94, 11.53, 12.35
2 x 100 - 26.06

Tanner
3 x 30 - 6.00, NT, 6.06
3 x 60 - 12.59, 12.31, 12.81
2 x 100 - 24.60, 24.50

Kelly
3 x 30 - 7.16, 7.10, 7.19
3 x 60 - 15.53, 16.91, 15.88
2 x 100 - n/a

Taylor
3 x 30 - 6.69, 6.76, 6.69
3 x 60 - 13.82, 14.60, 14.72
2 x 100 - 28.35, 30.56

Jorji
3 x 30 - 8.00, 7.91, 7.88
3 x 60 - 16.50, 17.19, 17.22
2 x 100 - 33.56, 35.50

Leah
3 x 30 - 9.09, 9.12, 9.09
3 x 60 - 21.06, 22.44, 23.22
2 x 100 - n/a

Coach Rawle

__________________________________________________________________

Wednesday 12/16/09 Tumbleweed 5pm

Jonas
30:30 mins
6 x 100 Strides - Dirt Path

Taylor
29:00 mins
10 x 100 Strides - Dirt Path

Amber P
29:00 mins
6 x 100 Strides - Dirt Path

Ricki
29:00 mins
6 x 100 Strides - Dirt Path

Ron
29:47 mins
6 x 100 Strides - Dirt Path

Brennen
15 mins
6 x 100 Strides - Dirt Path

Coach Rawle

________________________________________________________________

Wednesday 12/14/09 Tumbleweed 5pm

Ron
31:40 mins
6 x 100 Strides - Dirt Path

Taylor
25:18 mins
6 x 100 Strides - Dirt Path

Wednesday 12/14/09 HHS 2:30pm

Tori
Lifted @ HHS Weight Room
20:00 mins

Ricki
Lifted @ HHS Weight Room
20:00 mins

Coach Rawle

___________________________________________________________________

Sunday 12/13/09 "A" Mountain 4pm

Brennen
1/2 x 100 - 20.79
6 x 60 - 12.62, 12.37, 12.53, 14.71, 14.94, 14.66
1/2 x 100 - 22.03

JP
1/2 x 100 - 22.03, 22.22
6 x 60 - 11.93, 12.50, 12.06, 11.60, 12.06
1/2 x 100 - 24.50, 24.41

Jonas
1/2 x 100 -24.06, 24.56
6 x 60 - 13.43, 13.44, 13.56, 13.50, 12.94, 13.50
1/2 x 100 - 26.03, 26.00

Tori
1/2 x 100 - 23.82
6 x 60 - 12.62, 12.93, 12.82, 12.81, 13.28, 11.97
1/2 x 100 - 25.00

Kylee
1/2 x 100 -32.85, 32.97
6 x 60 - 16.24, 16.88, 16.47, 16.76, 16.97, 16.76
1/2 x 100 - 36.22

Ricki
1/2 x 100 - 35.50, 34.69
6 x 60 - 18.43, 18.28, 18.66, 18.94, 17.97, 17.00
1/2 x 100 - 35.66

Jorji
1/2 x 100 - 34.10, 34.69
6 x 60 - 18.43, 18.28, 18.06, 18.94, 17.97, 17.56
1/2 x 100 - 36.22, 35.97

Ron
1/2 x 100 - 42.69
6 x 60 - 20.18, 19.03, 18.58, 17.81, NT, 17.56
1/2 x 100 - 44.88

Kelly
1/2 x 100 - 34.41
6 x 60 - 19.34, 16.58, 17.25, 18.05, n/a, n/a
1/2 x 100 -n/a

Sunday 12/13/09 "A" Mountain 8am

Joe
2 x 100 -23.28, 23.15
6 x 60 - 12.09, 12.52, 12.41, 12.28, 12.68, 12.32
2 x 100 - 22.88, 21.41

Carrie
2 x 100 - 33.72
6 x 60 - 16.34, 17.47, 17.38, 17.56, n/a, n/a

Coach Rawle

___________________________________________________________________-

Saturday 12/12/09 "A" Mountain 8am

Rachel
1 x 100 - 28.28
5 x 60 - 15.44, 14.97, 16.56, 17.00, 15.72
1 x 100 - 32.32

Madeline
1 x 100 - 30.78
5 x 60 - 16.62, 16.68, 17.84, 18.47, 17.94
1 x 100 - 36.75

Greg
1 x 100 - 21.76
5 x 60 - 13.38, 13.09, 15.06, n/a, n/a
1 x 100 - n/a

Coach Rawle C
_________________________________________________________________

Thursday 12/10/09 Marcos 6pm

Relay Thursday - 1 x 4 x 300m, 1 x 4 x 200m, 2 x 4 x 100m

Team Renegades
Walon
Taylor
Madeline
Tommy
Team Dash
Allison
Josh
Russ
Jasmine

Team Blazers
Mike
Nazhony
Keyshawn
Paula

Team Pink
Tanner
Jorji
Kurt
Jodi

Team Nutter Butter
Kelly
David
Cristal
Jonas

Team Victory
Joe
Maria
Olivia
Ryan

Team Ghost & Goblins
Tori
Kaitlyn
Ron
Nick

Team Speed
Julio
Coach Anna
Rachel
Coach Rawle

4 x 300 Results
1st. Team Victory 3:30.41
2nd. Team Renegades 3:31.22
3rd. Team Speed 3:39.06
4th. Team Nutter Butter 3:39.94
5th. Team Blazers 3:42.05
6th. Team Dash 3:54.12
7th. Team Ghost & Goblins 4:00.66
8th. Team Pink 4:03.18

4 x 200 Results
1. Team Victory 2:11.28
2. Team Renegades 2:12.94
3. Team Speed 2:18.10
4. Team Nutter Butter 2:18.69
5. Team Blazers 2:19.12
6. Team Dash 2:23.12
7. Team Ghost & Goblins 2:27.12
8. Team Pink 2:30.53

4 x 100 Results
1st. Team Victory 1:00.53
2nd. Team Speed 1:00.88
3rd. Team Nutter Butter 1:01.35
4th. Team Renegades 1:03.60
5th. Team Blazers 1:03.94
6th. Team Ghost & Goblins 1:05.72
7th. Team Pink 1:07.32
8th. Team Dash 1:07.56

4 x 100 Results
1st. Team Speed 55.82
2nd. Team Nutter Butter 1:00.97
3rd. Team Victory 1:02.79
4th. Team Blazers 1:03.10
5th. Team Renegades 1:04.79
6th. Team Ghost & Goblins 1:05.06
7th. Team Pink 1:07.63
8th. Team Dash 1:11.34

400 m Head to Head, Foot to Foot - Mike - 58.69, Josh - 59.47

Coach Rawle
_____________________________________________________________

Wednesday 12/9/09 Tumbleweed 5pm

Ryan
15 mins
3 x Dirt Path - Out and Back - 1:38.41, 1:37.44, 1:34.65

Brennen
15 mins
3 x Dirt Path - Out and Back - 1:40.84, 1:54.69, 2:21.50

Jonas - Jorji
Fartlek - 10 mins Easy - 10 mins Fast - 10 mins Medium

Coach Rawle

___________________________________________________________________

Tuesday 12/8/09 Marcos 6pm

DISTANCE

Joe
5 x 150 - No Times

JP
5 x 150 - No Times

Johnmark
5 x 150 - No Times

Mike
5 x 150 - No Times

Josh
5 x 150 - No Times

Dylan
5 x 150 - No Times

Jonas
5 x 150 - No Times

Doc
5 x 150 - No Times

Jeff
5 x 150 - No Times

Anna
5 x 150 - No Times

Paige
5 x 150 - No Times

Kaitlyn
5 x 150 - No Times

Cristal
5 x 150 - No Times

Maria
5 x 150 - No Times

Allison
5 x 150 - No Times

Cynthia
5 x 150 - No Times

Madeline
5 x 150 - No Times

Nick
5 x 150 - No Times

Jorji
5 x 150 - No Times

SPRINTS

Aaron
3 x 70 - No Times
4 x 120 - No Times

Tori
3 x 70 - No Times
4 x 120 - No Times

Tess
3 x 70 - No Times
4 x 120 - No Times

Madison
3 x 70 - No Times
4 x 120 - No Times

Nazhony
3 x 70 - No Times
4 x 120 - No Times

Jodi
3 x 70 - No Times
4 x 120 - No Times

Kurt
3 x 70 - No Times
4 x 120 - No Times

Russ
3 x 70 - No Times
4 x 120 - No Times

Tommy
3 x 70 - No Times
4 x 120 - No Times

Mikayla
3 x 70 - No Times
4 x 120 - No Times

Katie
3 x 70 - No Times
4 x 120 - No Times

Rachel
3 x 70 - No Times
4 x 120 - No Times

Keyshawn
3 x 70 - No Times
4 x 120 - No Times

Olivia
3 x 70 - No Times
4 x 120 - No Times

Jessica
3 x 70 - No Times
4 x 120 - No Times

Kelly
3 x 70 - No Times
4 x 120 - No Times

Coach Rawle

___________________________________________________________________

Sunday 12/6/09 "A" Mountain 4pm

SPRINTS

Aaron
2 x 30 - 4.94, 5.03, 4.97
3 x 60 - 9.50, 9.50, 9.44
3 x 100 -17.82, 19.35, 19.76

Brennen
2 x 30 - 5.94, 5.97, 5.76
3 x 60 - 10.85, 11.41, 11.44
3 x 100 - 22.25, 27.63

Tori
2 x 30 - 5.94, 6.28, 6.19
3 x 60 - 12.10, 12.47, 12.53
3 x 100 - 25.22, 25.25, 25.84

Tess
2 x 30 - 7.18, 7.82, 7.41
3 x 60 - 15.94, 16.44, 17.44
3 x 100 - 43.72, n/a, n/a

Jodi
2 x 30 - 7.81, 8.25, 8.00
3 x 60 - 17.09, 17.69, 17.88
3 x 100 - 41.06, 39.60

DISTANCE

Tanner
1 x Dirt Trail to Top - 7:32
1 x Dirt Trail to Middle - 5:38
1 x Dirt Trail to Middle - 5:43
1 x Dirt Trail to Top - 7:44

Jonas
1 x Dirt Trail to Top - 9:41
1 x Dirt Trail to Middle - 8:10
1 x Dirt Trail to Middle - 8:58
1 x Dirt Trail to Middle -Stop at middle - 7:35

JP
1 x Dirt Trail to Top 7:28
1 x Dirt Trail to Middle - 5:38
1 x Dirt Trail to Middle - 5:42
1 x Dirt Trail to Top - 7:41

Ron
1 x Dirt Trail to Middle - 9:26
1 x Dirt Trail to Middle - 9:27
1 x Dirt Trail to Middle - 9:27

Sunday 12/6/09 "A" Mountain 8am

SPRINTS

Greg
3 x 30 - 6.06, 5.97, 6.03
3 x 60 - 11.72, 12.28, 12.20
2 x 100 - 24.88, n/a

Rachel
3 x 30 - 7.22, 7.32, 7.06
3 x 60 - 15.38, 15.56, 15.66
2 x 100 - 31.91, 32.94

Carrie
3 x 30 - 9.41, 7.94, 8.18
3 x 60 - 16.28, 16.56, 16.91
2 x 100 - 35.59, n/a

DISTANCE

Joe
1 x Dirt Trail to Top - 7:57
1 x Dirt Trail to Middle - 6:09
1 x Dirt Trail to Middle - 6:08
1 x Dirt Trail to Top - 7:41

Ryan
1 x Dirt Trail to Top - 8:45
1 x Dirt Trail to Middle - 6:25
1 x Dirt Trail to Middle - 6:40
1 x Dirt Trail to Top - 7:10

Madeline
1 x Dirt Trail to Top - 10:31
1 x Dirt Trail to Middle - n/a
1 x Dirt Trail to Middle - 8:45
1 x Dirt Trail to Top - n/a

Coach Rawle

_________________________________________________________________

Thursday 12/3/09 Marcos Practice Field 6pm

Sprinters - 3 x 20, 3 x 30, 3 x 60
Distance - 2 x 10 x Width of field w/30 secs Rest
Footlocker Participants - 20 mins Easy and then 10 x 100 Strides - push-ups and sit-ups

At Practice: Aaron, Walon, Joe, Johnmark, Jonas, Ryan, Mike, Nyle, Nick, Greg, Jeff, Julio, Kurt, Keyshawn, Russ, Tommy, Amber P, Carrie, Jodi, Tori, Madeline, Katie, Mikayla, Nazhony, Cynthia, Olivia, Paige, Madeline, Rachel.

Coach Rawle

_________________________________________________________________

Wednesday 12/2/09 Tumbleweed 5pm

Fartlek - 10 x 2 min on, 1 min off - Total mins = 30
6 x 100 Strides on Dirt Path
Static/PNF Stretching

Jonas, Amber P, Jorji, Brennen, Ricki, Arielle, Ron

Coach Rawle
_________________________________________________________________

Tuesday 12/1/09 Marcos Practice Field 6pm

SPRINTS
5 x 500

DISTANCE
5 x 500 w/30 sec rest
5 x 500 w/2 mins rest

Coach Rawle

___________________________________________________

Everyone

2009-12-24T22:09:00.000-08:00

Since Rawle may have forgotten about the blog (again) or maybe his password (like me).
If anyone reads this.

I would like to say Happy Holidays to my Feel the Heat family and be safe!

Monday 11/23/09 Tumbleweed

2009-11-30T19:05:00.000-08:00

Everyone was supposed to do 30 mins, then drills and plyos.

We had a situation (one loss runner) so Taylor & Jonas ran about 70 minutes in search.
No drills or plyos.

At practice - Brennen, Jonas, Ricki, Ryan, Taylor

Coach Rawle
"If at first you can't succeed, Quit!"

Sunday 11/22/09 "A" Mountain 5pm

2009-11-22T20:31:00.000-08:00

Ron
5 x Trail Runs

Ricki
5 x Bottom to Top - 2:05, 2:11, 2:14, 2:07, 2:12

Aaron
3 x 60 -9.88, 10.10, 9.53
2 x 100 -n/a, n/a Inter squad meet at Central Arizona (CAC) on Monday
3 x 60 - n/a, n/a, n/a Inter squad meet at Central Arizona (CAC) on Monday

Greg
3 x 60 -12.08, 12.03, 11.94
2 x 100 -24.84, 28.93
3 x 60 - NT, 19.41, 12.12

Tanner
3 x 60 -12.56, 12.47, 12.32
2 x 100 -24.oo, 24.28
3 x 60 - NT, 13.50, 12.66

JP
3 x 60 -11.29, 11.50, 11.41
2 x 100 -21.32, 22.66
3 x 60 - NT, 12.63, 11.53

Jonas
3 x 60 -12.91, 13.03, 12.79
2 x 100 -25.79, 26.47
3 x 60 - NT, 16.28, 13.82

Nick
3 x 60 -13.94, 14.25, 14.12
2 x 100 -31.00, 31.50
3 x 60 - NT, 15.41, 15.18

Amber P
3 x 60 -13.53, 13.32, 13.47
2 x 100 -24.28, 27.18
3 x 60 - NT, 14.41, 15.18

Olivia
3 x 60 -15.06, 15.16, 15.72
2 x 100 -32.53, 33.56
3 x 60 - 18.12, 16.47, 15.60

Xury
3 x 60 - 15.47, 15.88, 16.28
2 x 100 -31.41, 31.00
3 x 60 - 15.85, 16.47, 16.50

Amaris
3 x 60 -16.72, 16.35, 16.56
2 x 100 -34.50, 32.53
3 x 60 - 16.85, 17.10, 17.10

Nazhony
3 x 60 -14.38, 14.06, 13.94
2 x 100 -27.60, 25.34
3 x 60 - 14.35, 15.00, 14.28

Madeline
3 x 60 -16.18, 15.88, 16.28
2 x 100 -32.53, 34.53
3 x 60 - 18.12, n/a, n/a dizzy (no no not her normal dizziness, huh?)

Jorji
3 x 60 -17.28, 17.19, 17.15
2 x 100 -34.50, 36.09
3 x 60 - 18.12, 18.71, 18.50

Jodie
3 x 60 -19.19, 17.41, 18.97
2 x 100 -44.35, 42.25
3 x 60 - 19.53, 19.50, 19.15

Kurt
3 x 60 -17.12, 16.91, 17.00
2 x 100 -38.25, 37.47
3 x 60 - 18.03, 18.10, 17.22

Mikayla
3 x 60 -19.35, 20.12, 18.97
2 x 100 - 45.25, 56.37
3 x 60 - 20.72, 19.50, 17.22

Paula
3 x 60 -17.12, 17.41, 17.32
2 x 100 -41.97, 39.00
3 x 60 - 27.53, 28.12, 18.38

Keyshawn
3 x 60 -17.91, 18.35, 19.81
2 x 100 -43.00, 44.38
3 x 60 - 23.60, 23.41, 20.62

Russ
3 x 60 -18.12, 17.41, 17.66
2 x 100 -39.00, 40.56
3 x 60 - 18.50, 19.08, 19.15

Tommy
3 x 60 -20.18, 18.35, 19.81
2 x 100 -41.53, 43.28
3 x 60 - 22.35, 21.50, 18.38

Sara
3 x 60 -16.18, 15.88, nt
2 x 100 -34.03, n/a
3 x 60 - 17.32, 16.10, 16.06

Coach Rawle
"Don't Fear The Hill, The Hill Is Your Friend. You Will See When It Comes Time To Compete. If You Can Conquer The Hill, Everything Else Is EASY, including The RACES!"

Thursday 11/19/09 Marcos 6pm

2009-11-22T18:56:00.000-08:00

Team Leaders - Mikayla & Amber P

DISTANCE GROUP

6, 5, 4, 3, 2 - Rest is what you ran to a maximum of 400 meters

Joe
600 - 1:50
500 - 1:22
400 - 59
300 - 41
200 - 25

JP
600 - 1:50
500 - 1:22
400 - 58
300 - 42
200 - 37

Walon
600 - 1:50
500 - 1:22
400 - 59
300 - 42
200 - 28

JohnMark
600 - 1:50
500 - 1:23
400 - 60
300 - 43
200 - 27

Julio
600 - 1:51
500 - 1:23
400 - 59
300 - 43
200 - 28

Michael
600 - 1:51
500 - 1:23
400 - 63
300 - 44
200 - 28

Nick
600 - 2:00
500 - 1:39
400 - NT
300 - 53
200 - 35

Nyle
600 -1:52
500 -1:27
400 -59
300 -49
200 -30

Ryan
600 -1:54
500 -1:27
400 -69
300 -50
200 -n/a

Jeff
600 -2:05
500 -1:44
400 -1:20
300 -60
200 -39

Natalie
600 -1:54
500 -1:32
400 -1:11
300 -51
200 -32

Amber P
600 -1:54
500 -1:32
400 -1:11
300 -51
200 -32

Nazhony
600 -2:00
500 -1:37
400 -1:13
300 - 53
200 - 32

Anna
600 -2:05
500 -1:39
400 -1:17
300 - 54
200 - 36

Jessey
600 - 2:04
500 - 1:38
400 - 1:18
300 - 55
200 - 33

Paige
600 - 2:06
500 - 1:41
400 - 1:18
300 - 57
200 - 35

Jesse
600 -2:00
500 -1:43
400 -1:21
300 - 58
200 - 33

Madeline
600 -2:13
500 -1:47
400 -1:20
300 - 54
200 - 35

Kaitlyn
600 -2:04
500 -1:43
400 -1:18
300 - 57
200 - 36

Cristal
600 -2:08
500 -1:45
400 -1:23
300 -60
200 -37

Ron
600 - 2:53
500 - 2:23
400 -1:44
300 - 1:17
200 - 53

Mariah C
600 -2:06
500 -1:42
400 -1:17
300 - 56
200 - 37

Paula
600 - 2:30
500 - 2:16
400 -2:00
300 -1:09
200 -46

Cynthia
600 -2:10
500 -1:50
400 -1:23
300 - 59
200 -39

Whitney
600 -2:19
500 -1:52
400 -1:26
300 - 60
200 - 38

Maria
600 - 2:10
500 - 1:44
400 - 1:24
300 - 57
200 - 62 (calf cramp)

Carmen
600 -2:18
500 -1:46
400 -1:17
300 -54
200 -33

Keyshawn
600 -NT
500 -NT
400 -NT
300 - 66
200 - NT

SPRINT GROUP
5, 4, 3, 2, 1 - Rest = 5/6 mins

Greg
500 -1:35
400 -1:09
300 -48
200 -32
100 -13

Nicole
500 -1:47
400 -1:21
300 -54
200 -36
100 -15

Rachel
500 -1:53
400 -1:25
300 -53
200 -34
100 -14

Olivia
500 -2:01
400 -1:29
300 -60
200 -34
100 -n/t

Mikayla
500 -2:09
400 -1:35
300 -60
200 -38
100 -19

Kurt
500 -2:18
400 -1:45
300 -1:13
200 -38
100 -18

Jodi
500 -2:15
400 -1:38
300 -1:08
200 -42
100 -18

Russ
500 -2:19
400 -1:51
300 -1:17
200 -47
100 -19

Tommy
500 -2:02
400 -1:48
300 -1:15
200 -45
100 -19

Coach Rawle
"And if you don’t know, Now you know!"

A Little Humor courtesy of Charles Barkley Quotes

2009-11-17T21:25:00.000-08:00

50. "I can be bought. If they paid me enough, I'd work for the Klan."

49. "You got to believe in yourself. Hell, I believe I'm the best-looking guy in the world and I might be right."

48. "I don't hate anyone, at least not for more than 48 minutes, barring overtime."

47. "We better not be doing the Bulls this year. Man, they suck! Bunch of high school kids with $70 million contracts. Damn! I hate my mother for having me too soon."

46. "You can talk without saying a thing. I don't ever want to be that type of person."

45. After retiring from basketball "I'm just what America needs - another unemployed black man.

44. Ernie: "Did they recognize you in South Dakota?"
Charles: "Yes, they did. It was easy because I was the only black person there. When they see me walking down the street they say 'There he goes again'. And when I come back the next year they say 'He's back yawl!'"

43. Right after Peja won the 3-point contest: "Kenny said it was going to be an all-international night. I want to know which international brother is going to win the slam dunk contest."

42. On the Enron scandal investigation: "Almost all those politicians took money from Enron, and there they are holding hearings. That's like O.J. Simpson getting in the Rae Carruth jury pool."

41. "I had to explain to my daughter why that skank Monica Lewinski has an hour special on HBO this weekend."

40. Ernie: "Auburn is a pretty good school. To graduate from there I suppose you really need to work hard and put forth maximum effort."
Charles: "20 pts and 10 rebounds will get you through also!"

39. "Every time I think about changing a diaper, I run a little bit harder and a little bit faster to make sure I can afford a nanny until my daughter's old enough to take care of that herself."

38. EJ: "Did you graduate from Auburn?"
Charles: "No, but I have a couple people working for me who did."

37. "*** Bavetta and Moses parted the Red Sea together."

36. Ernie Johnson, on Reggie Evans being caught grabbing the rocks of Chris Kaman: "(Reggie Evans) got caught with his hand in the cookie jar."Charles Barkley: "Ernie, I don't know where you get your cookies at but the rest of us don't get ours there."

35. On his 17-year old daughter not dating yet: "Thank goodness. I just hope she doesn't start before I go in the Hall of Fame. That way, I won't have to kill anybody before I get inducted."

34. Kenny: "There's guys who go over to Europe and play overseas from America, and they dominate!"
Charles: "Those are called 'brothers'

33. After Wang has a shot blocked: "He's got to bring something stronger than that. That's like bringing milk to a bar, it's not strong enough"

32. Barkley on Turner Sports office having a betting pool on his weight: "That is starting to hurt my feelings. I don't mind skinny people making fun of me, we all do that, but I don't want fat people making fun of me."

31. "We are in the business of kicking butt and business is very, very good."

30. When the Dream Team was about to play the Angola national team, during pre-game interviews the other USA players provided diplomatic, face saving comments about how they would play hard and felt strongly they would win. When Chuck was asked about Angola and the game, he replied: "They're in a lot of trouble."

29. Charles Barkley on his thoughts about retiring before the season: "I remember sitting down with the Rockets and saying, 'Yeah. I'm going to retire.' They said, 'Well, we'll give you $9 million.' And I said, 'You got a pen on you?'"

28. Man, everything gets blamed on the Clintons, every single thing in this world. I think Bill Clinton shot JFK, too.

27. "I know why his name is DMX. Because his real name is Earl. Imagine if his name was Earl the rapper."

26. "If you go out with a girl and they say she has a great personality, she's ugly. If they tell you a guy works hard, he can't play a lick. Same thing."

25. After Kevin Garnett threw a ball into the crowd out of frustration and was ejected. They showed footage of the man that got hit by the ball being taken away in a stretcher and his daughter was crying. Charles commented that players take passes to the face all the time. He topped it off by saying: "You know why that little girl's crying? It's because she's thinking 'my daddy's a wussy'".

24. Barkley on Ernie Johnson and Kenny Smith eating a box of hot Krispy Kreme donuts in front of him: "Both of y'all are2 going to hell for that. Y'all are going to hell with a first-class ticket. Is that how you treat your partner? Krispy Kreme might be the greatest invention in the history of civilization when they're hot. Y'all are cruel man."

23. "It's kinda great to see the Celtics doin well again cuz that was so much fun in my day to go to the Boston Garden and they spit at you and throw things at you and talk about your mom. It sounds like dinner at Kenny Smith's house."

22. "I think that the team that wins game five will win the series. Unless we lose game five."

21. Charles Barkley after seeing a picture of Sam Cassell on the screen: "Phone home." And later he remarks to Kenny, "Sam Cassell is a good guy, but he's not going to wind up on the cover of GQ anytime soon."

20. While watching someone in Australia put $1 million worth of rubies on a table: "Damn, must not be any black folks in Australia. You can't just leave $1 million worth of jewelry lying around the 'hood."

19. Asked if he had ever been in the governor's office in Montgomery, Barkley said no. "They don't let many black people in the governor's mansion in Alabama," he said, "unless they're cleaning."

18. On the goal of the '92 Olympic Dream Team when playing Panama in the Tournament of the Americas: "To get the Canal back."

17. To Kenny: "Hakeem couldn't kick your ass cuz you were too close, kissin his!"

16. Barkley on Hanno Mottola, who, as EJ remarked "is the first NBA player from Finland". Charles replies: "Of course he is the first NBA player from Finland, he's the only person in Finland."

15. On supersized Oliver Miller: "You can't even jump high enough to touch the rim, unless they put a Big Mac on it."

14. "All I know is, as long as I led the Southeastern Conference in scoring, my grades would be fine."

13. On North Carolina missing 22 of its last 23 shots in losing to Georgetown in the NCAA tournament last weekend: "Stevie Wonder could make one of 23 shots."

12. I'd never buy my girl a watch... she's already got a clock over the stove.

11. "I always laugh when people ask me about rebounding techniques. I've got a technique. It's called just go get the damn ball."

10. On the Portland Trail Blazers (back when they were known as the Jail Blazers) serving Thanksgiving meals: "In between arrests they do community service."

9. "Yeah Ernie, its called defense, I mean I wouldn't know anything about it personally but I've heard about it through the grapevine.

8. "Well, when I went off to college, the guys I used to hang with were pumping gas and voting Democrat. Today they're still pumping gas and voting Democrat. Guess the Democrats didn't do much for them."

7. "When I was recruited at Auburn [university], they took me to a strip joint. When I saw those titties on Buffy, I knew that Auburn met my academic requirements."

6. "Hey Stanley, you could be a great player if you learned just two words: I'm full."-- Barkley yelling to 300-plus-pound Houston Rockets teammate Stanley Roberts

5. "I heard Tonya Harding is calling herself the Charles Barkley of figure skating. I was going to sue her for defamation of character, but then I realized I have no character."

4. On the All-Star Game: "Hell, there ain't but 15 black millionaires in the whole country & half of 'em are right here in this room."

3. On Jerry Krause still being able to keep his job as GM of the Chicago Bulls: "Jerry Krause must have pictures of his boss's wife having sex with a monkey."

2. After throwing a guy through a 1st floor window in a bar Charles was in front of the judge.
Judge: "Your sanctions are community service and a fine, do you have any regrets?"
Charles: "Yeah I regret we weren't on a higher floor"

1. After an Olympic Dream Team victory over Angola, in which they won 116-48, Charles got into a physical altercation with a member of Angola towards the end of the game, afterwards he says: "Somebody hits me, I'm going to hit him back. Even if it does look like he hasn't eaten in a couple weeks. I thought he was going to pull a spear on me."

Tuesday 11/17/09 Workouts Marcos 6pm

2009-11-17T19:11:00.000-08:00

Check out http://www.speakuporelse.com/

Don't be shy to tell a friend or family member they are driving like ahhhh an idiot!!

Hello Heater Nation,

Outstanding workouts today for both groups! A little nippy tonight but good for working out. You folks are AWESOME with a capital A to the max.

Dynamic Warm-up as always after 4 laps stride/walk for sprinters and
15 mins or 8 laps for distance

Team Leaders - Nicole & Tess

Cool Down - 4 laps or 15 mins distance - 2 laps sprints

SPRINT GROUP
1 minute rest between 300s & 100s and 100s & 300s
3:30 Rest after 1st Reps, 3:45 after 2nd Reps, 4:00 Rest after 3rd Reps.

Tori
300/100 - 49/nt
100/300 - nt/56
300/100 - 51/nt
100/300 - nt/49

Nicole
300/100 - 55/nt
100/300 - nt/60
300/100 - 58/nt
100/300 - nt/57

Tess
300/100 - 1:02/nt
100/300 - nt/1:13
300/100 - 1:13/nt
100/300 - nt/1:22

Rachel
300/100 - 54/nt
100/300 - nt/1:05
300/100 - 1:04/nt
100/300 - nt/1:22

Madison
300/100 - 55/nt
100/300 - nt/1:04
300/100 - 1:05/nt
100/300 - n/a

Mikayla
300/100 - 1:06/nt
100/300 - nt/1:12
300/100 - 1:18/nt
100/300 - nt/1:22

Jodi
300/100 - 1:09/nt
100/300 - nt/1:11
300/100 - 1:11/nt
100/300 - nt/1:16

Kurt
300/100 - 1:11/nt
100/300 - nt/1:11
300/100 - 1:12/nt
100/300 - nt/1:20

Russ
300/100 - 1:14/nt
100/300 - nt/nt
300/100 - 1:18/nt
100/300 - nt/1:16

Tommy
300/100 - 1:13/nt
100/300 -nt/1:16
300/100 - 1:13/nt
100/300 - nt/1:15

Keyshawn
300/100 - 1:10/nt
100/300 - nt/1:13
300/100 - 1:11/nt
100/300 - nt/1:10

DISTANCE GROUP

Joe
2 x 60 seconds w/60 sec rest between then 3 mins rest
10 x 30 seconds Fast - 30 secs rest then 3 mins rest
2 x 60 seconds w/60 sec rest between - last one 57 secs for 400m

JP
2 x 60 seconds w/60 sec rest between then 3 mins rest
10 x 30 seconds Fast - 30 secs rest then 3 mins rest
2 x 60 seconds w/60 sec rest between

Ryan
2 x 60 seconds w/60 sec rest between then 3 mins rest
10 x 30 seconds Fast - 30 secs rest then 3 mins rest
2 x 60 seconds w/60 sec rest between

Jonas
2 x 60 seconds w/60 sec rest between then 3 mins rest
10 x 30 seconds Fast - 30 secs rest then 3 mins rest
2 x 60 seconds w/60 sec rest between

JohnMark
2 x 60 seconds w/60 sec rest between then 3 mins rest
10 x 30 seconds Fast - 30 secs rest then 3 mins rest
2 x 60 seconds w/60 sec rest between

Julio
2 x 60 seconds w/60 sec rest between then 3 mins rest
10 x 30 seconds Fast - 30 secs rest then 3 mins rest
2 x 60 seconds w/60 sec rest between

Michael
2 x 60 seconds w/60 sec rest between then 3 mins rest
10 x 30 seconds Fast - 30 secs rest then 3 mins rest
2 x 60 seconds w/60 sec rest between

Jeff
2 x 60 seconds w/60 sec rest between then 3 mins rest
10 x 30 seconds Fast - 30 secs rest then 3 mins rest
2 x 60 seconds w/60 sec rest between

Nick
2 x 60 seconds w/60 sec rest between then 3 mins rest
10 x 30 seconds Fast - 30 secs rest then 3 mins rest
2 x 60 seconds w/60 sec rest between

Walon
2 x 60 seconds w/60 sec rest between then 3 mins rest
10 x 30 seconds Fast - 30 secs rest then 3 mins rest
2 x 60 seconds w/60 sec rest between

Doc John
2 x 60 seconds w/60 sec rest between then 3 mins rest
10 x 30 seconds Fast - 30 secs rest then 3 mins rest
2 x 60 seconds w/60 sec rest between

Natalie
2 x 60 seconds w/60 sec rest between then 3 mins rest
10 x 30 seconds Fast - 30 secs rest then 3 mins rest
2 x 60 seconds w/60 sec rest between

Anna
2 x 60 seconds w/60 sec rest between then 3 mins rest
10 x 30 seconds Fast - 30 secs rest then 3 mins rest
2 x 60 seconds w/60 sec rest between

Nazhony
2 x 60 seconds w/60 sec rest between then 3 mins rest
10 x 30 seconds Fast - 30 secs rest then 3 mins rest
2 x 60 seconds w/60 sec rest between

Jessey
2 x 60 seconds w/60 sec rest between then 3 mins rest
10 x 30 seconds Fast - 30 secs rest then 3 mins rest
2 x 60 seconds w/60 sec rest between

Paige
2 x 60 seconds w/60 sec rest between then 3 mins rest
10 x 30 seconds Fast - 30 secs rest then 3 mins rest
2 x 60 seconds w/60 sec rest between

Ricki
2 x 60 seconds w/60 sec rest between then 3 mins rest
10 x 30 seconds Fast - 30 secs rest then 3 mins rest
2 x 60 seconds w/60 sec rest between

Allison
2 x 60 seconds w/60 sec rest between then 3 mins rest
10 x 30 seconds Fast - 30 secs rest then 3 mins rest
2 x 60 seconds w/60 sec rest between

Jorji
2 x 60 seconds w/60 sec rest between then 3 mins rest
10 x 30 seconds Fast - 30 secs rest then 3 mins rest
2 x 60 seconds w/60 sec rest between

Madeline
2 x 60 seconds w/60 sec rest between then 3 mins rest
10 x 30 seconds Fast - 30 secs rest then 3 mins rest
2 x 60 seconds w/60 sec rest between

Kaitlyn
2 x 60 seconds w/60 sec rest between then 3 mins rest
10 x 30 seconds Fast - 30 secs rest then 3 mins rest
2 x 60 seconds w/60 sec rest between

Cristal
2 x 60 seconds w/60 sec rest between then 3 mins rest
10 x 30 seconds Fast - 30 secs rest then 3 mins rest
2 x 60 seconds w/60 sec rest between

Xury
2 x 60 seconds w/60 sec rest between then 3 mins rest
10 x 30 seconds Fast - 30 secs rest then 3 mins rest
2 x 60 seconds w/60 sec rest between

Ron
2 x 60 seconds w/60 sec rest between then 3 mins rest
10 x 30 seconds Fast - 30 secs rest then 3 mins rest
2 x 60 seconds w/60 sec rest between

Maria
2 x 60 seconds w/60 sec rest between then 3 mins rest
10 x 30 seconds Fast - 30 secs rest then 3 mins rest
2 x 60 seconds w/60 sec rest between

Paula
2 x 60 seconds w/60 sec rest between then 3 mins rest
10 x 30 seconds Fast - 30 secs rest then 3 mins rest
2 x 60 seconds w/60 sec rest between

Cynthia
2 x 60 seconds w/60 sec rest between then 3 mins rest
10 x 30 seconds Fast - 30 secs rest then 3 mins rest
2 x 60 seconds w/60 sec rest between

Whitney
2 x 60 seconds w/60 sec rest between then 3 mins rest
10 x 30 seconds Fast - 30 secs rest then 3 mins rest
2 x 60 seconds w/60 sec rest between

Coach Rawle
"Life is one big road with lot of signs. So when you are riding through the ruts, don't complicate your mind. Flee from hate, mischief and jealousy. Don't bury your thoughts, put your vision to reality. Wake Up and Live! Bob Marley

Sunday 11/15/09 ASU "A" Mtn aka "the hill"

2009-11-16T08:40:00.000-08:00

Aaron
6 x Continuos 60s - 3:44.19
3 x Sprint 60s - 9.66, 9.82, 9.85
6 x Continous 60s - 4:29.51
1 x Sprint 100 - 18.44

JP
6 x Continuos 60s - 3:06.78
3 x Sprint 60s - 12.52, 11.66, 11.50
6 x Continous 60s - 3:07.65
1 x Sprint 100 - 22.63

Tanner
6 x Continuos 60s - 3:21.76
3 x Sprint 60s - 11.94, 12.62, 12.44
6 x Continous 60s - 3:20.98
1 x Sprint 100 - 24.35

Xury
6 x Continuos 60s - 3:56.10
3 x Sprint 60s - 15.94, 16.19, 15.85
6 x Continous 60s - 4:11.50
1 x Sprint 100 - 32.10

Rachel
6 x Continuos 60s - 4:51.82
3 x Sprint 60s - 14.35, 14.97, 14.69
6 x Continous 60s - 5:16.06
1 x Sprint 100 - 33.10

Ricki
6 x Continuos 60s - 4:24.91
3 x Sprint 60s - 19:44, 18.69, 18.10
6 x Continous 60s - 4:42.35
1 x Sprint 100 - 37.06

Madeline
6 x Continuos 60s - 4:37.60
3 x Sprint 60s - 16.72, n/a, n/a
6 x Continous 60s - n/a
1 x Sprint 100 - n/a

Tess
6 x Continuos 60s - 5:36.82
3 x Sprint 60s - 17.16, 17.44, 18.10
6 x Continous 60s - n/a
1 x Sprint 100 - n/a

Mikayla
6 x Continuos 60s - NT didn't finish
3 x Sprint 60s - 23.72, 26.15, 19.94
6 x Continous 60s - n/a
1 x Sprint 100 - n/a

Coach Rawle
"Train Hard, Train Fast or Be Mad and Last"

Saturday 11/14/09 Kiwanis Park

2009-11-14T14:08:00.000-08:00

Hello Folks,

Well lets hope the NXN higher ups figure out what to do about the course for next Saturday. Wonderful job to all those who showed up for the runs this morning. Awesome dedication on your part.

Even after so many years seeing it over and over, I am always still puzzled by athletes who refuse to train on a consistent basis, but then complain about not running well or reaching they personal best. Hmmmmm well Duhhhh!

Basically ran the course or what there was of it twice. First time as a warm-up and scouting trip, second time faster with 30 second pick-ups. Then 10 x Strides - Stretch.

At Practice:
Allison, Coach Anna, Amaris, Cristol, Doc John, Kylee, Natalie, Paige, Coach Rawle, Ricki, Ron, Tanner, Xury

Coach
"Without Dedication, there is no SUCCESS!"

Thursday 11/12/09 Marcos Practice Field

2009-11-14T13:23:00.000-08:00

Grrreat Workout Folks! Extremely Good EFFORT by ALL. That's what I want to see every training session from Everyone. (O:

Everyone did - 6/8 x 500 with 3 mins rest around grass/dust field.

Joe
8 x 500 - 1:23, 1:19, 1:18, 1:15, 1:15, 1:15, 1:15, 1:08

JP
8 x 500 - 1:23, 1:19, 1:18, 1:15, 1:15, 1:15, 1:15, 1:13

Walon
8 x 500 - 1:23, 1:19, 1:18, 1:15, 1:15, 1:15, 1:15, 1:14

Taylor
6 x 500 - 1:32, 1:30, 1:33, 1:30, 1:26, 1:26

Anna
8 x 500 - 1:35, 1:34, 1:34, 1:32, 1:29, 1:28, 1:29, 1:25

Jeff
8 x 500 - 1:58, 1:44, 1:38, 1:34, 1:31, 1:29, 1:30, 1:46

Ricki
8 x 500 - 1:37, 1:35, 1:37, 1:36, 1:35, 1:33, 1:37, 1:35

Allison
8 x 500 - 1:33, 1:30, 1:36, 1:38, 1:38, 1:39, 1:34, 1:38

Carmen
8 x 500 - 1:38, 1:38, 1:40, 1:44, 1:41, 1:44, 1:43, 1:41

Keyshawn
6 x 500 - 1:53, 1:51, 1:49, 1:45, 1:43, 1:48

Ron
8 x 500 - 2:03, 2:05, 2:04, 2:02, 2:03, 2:03, 2:01, 2:01

Nick
8 x 500 - 1:31, 1:32, 1:32, 1:34, 1:31, 1:31, 1:34, 1:24

Madeline
8 x 500 - 1:38, 1:38, 1:40, 1:38, 1:33, 1:33, 1:34, 1:30

Nazhony
8 x 500 - 1:32, 1:32, 1:35, 1:33, 1:30, 1:31, 1:32, 1:28

Rachel
6 x 500 - 1:37, 1:36, 1:39, 1:42, 1:42, 1:46

Mikayla
6 x 500 - 1:53, 1:57, 1:59, 1:58, 1:54, 1:53

Russ
6 x 500 - 1:56, 1:54, 1:54, 1:54, 1:53, 1:57

Tommy
6 x 500 - 2:02, 1:53, 1:57, 1:51, 1:53, 1:55

Coach Rawle
“If you fail to prepare, prepare to FAIL!” Steve Prefontaine

Tuesday 11/10/09 Workouts

2009-11-11T19:18:00.001-08:00

Distance - 5 x 800 with 3 mins rest between, then 5 mins rest and
2-4 x 200 All Out with 1 min rest between.

Joe
5 x 800 - 2:33, 2:29, 2:24, 2:22, 2:14
4 x 200 - 31, 29, 27, 25.94

JP
5 x 800 -2:33, 2:27, 2:22, 2:25, 2:36
4 x 200 - 29, 28, 27, 29.03

Walon
5 x 800 -2:33, 2:27, 2:23, 2:27, 2:22:24
4 x 200 - 33, 29, 28, 29.79

David
5 x 800 - 2:41, 2:49, 2:46, 2:45, 2:37
3 x 200 - 31, 35, 32.66

Doc John
5 x 800 -3:01, 3:00, 2:55, 2:53, 2:45
2 x 200 - 35, 32.51

Anna
5 x 800 -3:06, 3:09, 3:05, 3:06, 3:10
2 x 200 - 35, 34

Xury
5 x 800 -3:05, 3:09, 3:10, 3:09
2 x 200 - 37, 37

Jessey
5 x 800 -3:05, 3:03, 3:00, 2:54, 2:44
2 x 200 - 33, 36

Maria
5 x 800 - 3:10, 3:11, 3:10, 3:12, 3:15
2 x 200 - 39, 37

Madeline
5 x 800 -3:11, 3:11, 3:13, 3:10, nt
2 x 200 - 35, 36

Nick
5 x 800 - 3:00, 3:07, 3:03, 3:05, 3:07
2 x 200 - 36, 36

Ron
5 x 800 -4:10, 4:20, 4:26
2 x 200 - n/a

Keyshawn
5 x 800 - 3:21, 3:19, 3:25, 3:28
2 x 200 - n/a

Nazhony
5 x 800 -3:03, 3:01, 2:56
2 x 200 - 32, n/a

Sprints - 1 x 2 x 300, 2 x 200, 2 x 100, 2 x 60 with full rest

Aaron
2 x 300 - 42.82, 39.58
2 x 200 -26.79, 27
2 x 100 -12.35, 13.06
2 x 60 - 7.47, 7.79

Olivia
2 x 300 - 60.16, 62.10
2 x 200 - 37.44, 35.91
2 x 100 - 15.32, n/a
2 x 60 - 9.03, 9.35

Rachel
2 x 300 - 58.38, 58.06
2 x 200 - 38.16, 39.32
2 x 100 - 14.97, 15.79
2 x 60 - 9.03, 9.36

Kurt
2 x 300 - 1:13, 1:09.28
2 x 200 - 52.50 n/a knee hurting
2 x 100 - n/a
2 x 60 - n/a

Jodi
2 x 300 - 1:14, 1:33
2 x 200 - 48.91, 47.56
2 x 100 - 31.34, n/a
2 x 60 - n/a

Mikayla
2 x 300 - 58.38, 67.32
2 x 200 - 42.94, 43.10
2 x 100 - 23.16, 19.22
2 x 60 - 10.88, 10.72

Coach Rawle
"I try to never surrender to my fears or pains"

Sunday 11/8/09 THE HILL

2009-11-11T18:12:00.000-08:00

Sunday's "A" Mountain Hill Workout! An Easy Evening. (O:

Greg (Sick but a trooper)
2 x 30 - 5.75, 6.00, 5.85, 5.53
3 x 60 - 11.72, 12.25, 12.53
1 x 100 - 23.79

Rachel
2 x 30 - 6.56, 6.69, 6.63, 6.28
3 x 60 - 14.38, 14.76, 15.19
1 x 100 - 28.76

Xury
2 x 30 - 7.28, 7.28, 7.12, 7.32
3 x 60 - 15.50, 15.25, 15.47
1 x 100 -31.59

Madeline
2 x 30 - 7.56, 7.56, 7.41, 7.60
3 x 60 - 16.22, 15.72, 16.03
1 x 100 -32.69

Mikayla
2 x 30 - 8.22, 8.53, 8.15, 8.18
3 x 60 - 18.79, 18.10, 22.66
1 x 100 - 54.87

Jodi
2 x 30 - 8.47, 8.03, 7.85, 7.85
3 x 60 - 18.41, 18.91, 19.53
1 x 100 - 46.15

Kurt
2 x 30 - 7.79, 7,76, 7.41, 7.66
3 x 60 - 19.18, 17.79, 17,82
1 x 100 - 38.18

Nick
2 x 30 - 6.81, 6.88, 6.94, 6.50
3 x 60 - 13.88, 14.32, 14.19
1 x 100 - 30.36

Maria
2 x 30 - 7.28, 7.41, 7.22, 6.81
3 x 60 - 15.15, 15.66, 16.03
1 x 100 - 35.15

Coach Rawle
"You Gotta Believe"

Thursday 11/5/09 Workout

2009-11-05T21:32:00.000-08:00

Here are the workouts for Thursday Nov 5th, 2009.

What Happen? We lost some folks from Tuesday already. Gotta be consistent folks.

RULE YOUR MIND or IT WILL RULE YOU!
THEY CONQUER WHO BELIEVE THEY CAN!!

NT = No Times
N/A = Not Applicable - Didn't run these reps

Thursday 11/5/09 6pm

SPRINT GROUP

Rachel
6 x 150s – 24.91, 25.12, 24.76, 24.69, 25.47, 25.91

Olivia
6 x 150s – 24.91, 24.66, 26.10, 24.69, 25.06, 25.06

Katie
6 x 150s – 25.66, 25.97, 25.89, 25.47, 25.69, 25.66

Nicole
6 x 150s – 26.19, 25.12, 25.75, 27.41, 24.69, 24.12

Madeline
6 x 150s – 25.50, 26.50, 25.41, 25.91, 26.34, 26.88

Mikayla
6 x 150s – 25.66, 25.66, 26.06, 26.41, 26.47, 26.94

Russ
6 x 150s – 31.03, 29.22, 30.60, 29.69, 28.88, 28.56

Tommy
6 x 150s – 31.94, 32.41, 32.18, 32.50, 31.41, 28.94

DISTANCE GROUP

Joe
6 x 200 – jog diagonal across field and go again – 3 min rest after first 6
6 x 200 – Kept own times or if no watch - no times

Jean-Paul
6 x 200 – jog diagonal across field and go again – 3 min rest after first 6
6 x 200 – Kept own times or if no watch - no times

Jeff 6 x 200 – jog diagonal across field and go again – 3 min rest after first 6
6 x 200 – Kept own times or if no watch - no times

Doc John 6 x 200 – jog diagonal across field and go again – 3 min rest after first 6
6 x 200 – Kept own times or if no watch - no times

Keyshawn
6 x 200 – jog diagonal across field and go again – 3 min rest after first 6
6 x 200 – Kept own times or if no watch - no times

Paula
6 x 200 – Jog diagonal across field and go again – 3 min rest after first 6
6 x 200 – Kept own times or if no watch - no times

Coach Rawle
"Fear Our SPEED!"

Tuesday 11/3/09 Workouts

2009-11-04T07:25:00.000-08:00

Hello Super Stars of FTHTC

Here are the workouts for Tuesday Nov 3rd, 2009.
Can you believe it's NOVEMBER?
The year 2009 is almost a distant past. Wow!

RULE YOUR MIND or IT WILL RULE YOU!
THEY CONQUER WHO BELIEVE THEY CAN!!

NT = No Times
N/A = Not Applicable - Didn't run these reps

Tuesday 11/3/09 6pm (and we had lights)
Big Thanks to Coach Lopez for leaving them on! Go Marcos Go!

Great job on Tuesday. Most of you are starting to reach that shape where you are ready to go fast in competition (Joe, JP, Madeline (let's work on your confidence also, don't worry I'll help), Madison, Greg (he's back), Rachel (finally showing me you can sustain a good effort consistently) Katie (you will improve a bunch come track season) and Xury (let's dominate your junior high xc season).

The rest of you will no doubt improve as the season goes on, as long as you are consistent and can keep the injuries at bay. Let's stay healthy and wise.

Workouts such as these 1000s are a great indicator to your fitness level. If you are walking away from these type of workouts with 'negative or consistent splits' times you are in good optimal shape. If you are not don't be alarm, just keep coming to practice on a consistent basis and you'll get there. Promise!

Sprinters, no times on these 20s, 30s, and 60s. I was more concern with 'effort' and 'form.' It's a bit difficult to check out how you are all running while looking at the stopwatch also. So please please concentrate on your FORM when we are doing these workouts. As soon as HS Cross Country is over, we will start to work on Block Starts, so hang in there.

We have a lot of walking wounded, including me, right now. Sooooo we are going to have to try and take care of all our injuries before the start of the 2010 season. As you all know, there is nothing worst than trying to compete when you are not 100%. You mind wants to go, but your body says otherwise. Very frustrating. Let's make sure to do the Cool-down, Stretch, Ice and get Body Work (deep tissue massage) if and when needed. Let's try to heal and also nip any aggravating injuries before their get worst.

Last but certainly not least, a BIG WELCOME BACK to our long lost athletes who have been away for a bit. Tess Agee, Carrie Homan, Jeff Jirele and Nicole Kittelson. Awesome to see you all back on the track!!! Let's also welcome Maria (not Anna) and Nick to the club.

DISTANCE GROUP (3 minutes rest)

Joe
5 x 1000 - 3:10, 3:08, 3:06, 3:02, 2:53
3 x 300 - 47, 46, 44

Jean-Paul
5 x 1000 - 3:11, 3.11, 3:08, 3:10, 3:11
3 x 300 - 46, 47, 44

Jeff
5 x 1000 - 4:12, 4:06, 3:57, 4:01, 4:02
3 x 300 - n/a

Madeline
3 x 1000 - 4:08, 4:05, 4:07
3 x 300 - n/a
1 x 60
2 x 30
2 x 20

Maria
5 x 1000 - 4:06, 4:10, 4:08, 4:14, 4:11
3 x 300 - 60

Nick
5 x 1000 -
3 x 300 - 1:14

SPRINT GROUP (short rest 90 secs)

Greg
3 x 20 - nt
3 x 30 - nt
2 x 60 - nt
Rest -5/6 minutes
1 x 60 - nt
2 x 30 - nt
2 x 20 - nt

Madison
3 x 20 - nt
3 x 30 - nt
2 x 60 - nt
Rest -5/6 minutes
1 x 60 - nt
2 x 30 - nt
2 x 20 - nt

Rachel
3 x 20 - nt
3 x 30 - nt
2 x 60 - nt
Rest -5/6 minutes
1 x 60 - nt
2 x 30 - nt
2 x 20 - nt

Katie
3 x 20 - nt
3 x 30 - nt
2 x 60 - nt
Rest -5/6 minutes
1 x 60 - nt
2 x 30 - nt
2 x 20 - nt

Jodi
3 x 20 - nt
3 x 30 - nt
2 x 60 - nt
Rest -5/6 minutes
1 x 60 - nt
2 x 30 - nt
2 x 20 - nt

Xury
3 x 20 - nt
3 x 30 - nt
2 x 60 - nt
Rest -5/6 minutes
1 x 60 - nt
2 x 30 - nt
2 x 20 - nt

Tess
3 x 20 - nt
3 x 30 - nt
2 x 60 - nt
Rest -5/6 minutes
1 x 60 - nt
2 x 30 - nt
2 x 20 - nt

Nicole
3 x 20 - nt
3 x 30 - nt
2 x 60 - nt
Rest -5/6 minutes
1 x 60 - nt
2 x 30 - nt
2 x 20 - nt

Carrie
3 x 20 - nt
3 x 30 - nt
2 x 60 - nt
Rest -5/6 minutes
1 x 60 - nt
2 x 30 - nt
2 x 20 - nt

Coach Rawle
"No one can be allowed to intimidate us; we are supposed to be the Intimidators."
Jack Lambert – Steelers

USATF AZ Junior Olympics XC Champs

2009-11-03T07:50:00.000-08:00

Another Great Job by our athletes who competed at the USATF-AZ Junior Olympics Cross Country Championships on Saturday October 31st, 2009
Top 25 go on the the Region 10 Champs in El Paso, TX and every FTHTC athlete qualified to do that.

Of course USATF-AZ messed up the results as I don't see Xury's name anywhere and they show Ryan and Xander as unattached. I have sent an emal to Bob Flint at USATF-AZ for corrections. We shall see what comes about.

Arizona JO XC Championships  - 10/31/2009                        
                       Horse Lovers Park, Phoenix, AZ                        
                                   Results                                   

Event 1  3k Run CC Bantam Girls
================================================================================
   Name                    Year Team                    Seed     Finals  Points
================================================================================
Results - Women
 1 Cobbin, Rose              00 Arizbushmast                   13:35.00 
 2 Honanie, Jaeda            01 Tcm Rez Runn                   13:58.00 
 3 Hamilton, Ava             00 Go The Distance                14:05.00 
 4 Smiley, Hannah            99 Tcm Rez Runn                   14:23.00 
 5 Puhuyaoma, Jasmine        00 Tcm Rez Runn                   14:29.00 
 6 Shirley, Kaysinee         99 AZ Flames TC                   14:31.00 
 7 Begaye, Mikaela           00 Tcm Rez Runn                   14:37.00 
 8 Nguyen, Michelle          00 Go The Distance                14:53.00 
 9 Smiley, Rachael           01 Tcm Rez Runn                   14:59.00 
10 Baca, Celecia             01 Tcm Rez Runn                   15:17.00 
11 Seckletstewa, Stacy       99 Tcm Rez Runn                   15:24.00 
12 Taylor, Ashlin            01 Tcm Rez Runn                   16:27.00 
13 Molvin, Molly             99 Go The Distance                16:44.00 
14 Bain, Desirae             02 Unattached                     17:02.00 
15 Pacheco, Tyler            00 Unattached                     17:16.00 
16 Bain, Randi               00 Unattached                     17:20.00 
17 Humeyestewa, Cheyenne     99 Tcm Rez Runn                   17:49.00 
18 Lucero, Maria             00 Tcm Rez Runn                   17:56.00 
19 Spencer, Ciara            00 Unattached                     18:01.00 
20 Lane, Kaitlyn             02 Unattached                     18:10.00 
21 Coochyumptewa, Megan      00 Tcm Rez Runn                   18:38.00 
22 Reyes, Esperanza          02 Arizbushmast                   24:00.00 
23 Ramirez, Yesenia          99 Arizbushmast                   24:05.00 
24 McDonald, Maranda         03 Arizbushmast                   26:30.00 
25 Riley, Asani              01 Coldwater Ex                   36:09.00 

Event 2  3k Run CC Bantam Boys
================================================================================
   Name                    Year Team                    Seed     Finals  Points
================================================================================
Results - Men
 1 Green, Brayden            00 Unattached                     12:55.00 
 2 Gonzales, Gabriel         01 Unattached                     13:07.00 
 3 Gonzales, Adrian          02 Unattached                     13:45.00 
 3 James, Richard            00 Unattached                     13:45.00 
 5 Thain, Keyshawn           00 Feel The Heat                  14:21.00 
 6 Nutumya, Terrell          01 Tcm Rez Runn                   14:26.00 
 7 Dempsey, Colin            02 Arizona Blaze                  14:30.00 
 8 Begay, Mircuttio          00 Unattached                     14:52.00 
 9 Belin, Quintin            00 Unattached                     15:03.00 
10 Thain, Russ               02 Feel The Heat                  15:16.00 
11 Long, Latrill             01 Unattached                     15:52.00 
12 Yellowman, Lathan         99 Tcm Rez Runn                   15:55.00 
13 Thain, Tommy              00 Feel The Heat                  16:08.00 
14 Spencer, Dakota           00 Unattached                     16:14.00 
15 Seckletstewa, Matthew     01 Tcm Rez Runn                   16:16.00 
16 Yazzie, Trent             02 Tcm Rez Runn                   17:03.00 
17 Puhuyaoma, JyShawn        01 Tcm Rez Runn                   17:39.00 
18 Riley, Ivan               00 Coldwater Ex                   17:59.00 
19 Lopez Jr, Ramiro          02 Arizbushmast                   18:00.00 
20 Jensen, Jalen             02 Unattached                     18:08.00 
21 Begaye, Josh              01 Tcm Rez Runn                   19:03.00 
22 Ramirez, Cristian         01 Arizbushmast                   20:39.00 
23 Ramirez, Jose             01 Arizbushmast                   22:52.00 
24 Riley, Deonnay            03 Coldwater Ex                   23:36.00 
25 Reyes, Issachar           03 Arizbushmast                   23:53.00 
26 McDonald, Nawganel        01 Arizbushmast                   34:04.00 

Event 3  3k Run CC Midget Girls
================================================================================
   Name                    Year Team                    Seed     Finals  Points
================================================================================
Results - Women
 1 Molloy, Jessica           97 Go The Distance                11:34.00 
 2 Kinzle, Lauren            97 Go The Distance                11:53.00 
 3 Hensley, Cayley           98 Go The Distance                12:02.00 
 4 Reniewicki, Megan         98 Unattached                     12:35.00 
 5 Novacek, Alexandra        97 Go The Distance                12:38.00 
 6 Curley, Bnrtiinay         98 Unattached                     12:46.00 
 7 Carter, Sarah             98 Go The Distance                12:59.00 
 8 Thain, Nazhony            98 Feel The Heat                  13:16.00 
 9 Eagleman, Mikaila         98 Unattached                     13:18.00 
10 Marquez, Conley           97 Go The Distance                13:21.00 
11 Gonzales, Olivia          98 Unattached                     13:44.00 
12 Juetten, Madelise         98 Feel The Heat                  14:01.00 
13 Goetle, Megan             98 Unattached                     14:16.00 
14 Spencer, Caoaycia         98 Unattached                     18:07.00 
15 Poole, Nina               98 Arizbushmast                   20:30.00 

Event 4  3k Run CC Midget Boys
================================================================================
   Name                    Year Team                    Seed     Finals  Points
================================================================================
Results - Men
 1 Baker, Laim               97 Unattached                     11:28.00 
 2 Burks, Cade               98 Arizona Blaze                  12:33.00    1  
 3 Nguyen, John-Paul         98 Go The Distance                12:36.00 
 4 Clakr, Keaton             98 Unattached                     13:14.00 
 5 Huffman, Christopher      97 Arizona Blaze                  13:29.00    2  
 6 Orrahood, Benjamin        97 Arizona Blaze                  13:31.00    3  
 7 Skacy, Schuyler           98 Tcm Rez Runn                   13:46.00 
 8 Tapaha, Jalen             98 Unattached                     13:56.00 
 9 Abrian, Dickson           97 Tcm Rez Runn                   13:58.00 
10 Whitechip, Jacob          97 Unattached                     14:36.00 
11 Martinez, Marc            98 Arizona Blaze                  14:54.00    4  
12 Carvajal, David           98 Coldwater Ex                   15:41.00 
13 Martinez, Matthew         98 Arizona Blaze                  15:51.00    5  
14 Sheber, Drake             98 Pops Track Club                15:53.00 

Event 5  4k Run CC Youth Girls
================================================================================
   Name                    Year Team                    Seed     Finals  Points
================================================================================
Results - Women
 1 Tober, Shelby             96 Tucson Elite                   15:43.00 
 2 Molvin, Shannon           96 Go The Distance                16:28.00 
 3 Wiedenheller, Anza        95 Tucson Elite                   16:56.00 
 4 DiVall, Katherine         96 AZ Flames TC                   17:14.00 
 5 Franks, Kaylee            96 Arizona Blaze                  18:31.00 
 6 Roessler, Mary            95 Go The Distance                19:09.00 
 7 Waldvogel, Bethany        96 Arizona Blaze                  20:36.00 
 8 Faker, Erin               95 Go The Distance                20:49.00 
 9 Miles, Kaitlyn            96 Arizona Blaze                  25:24.00 
10 Molvin, Amanda            95 Go The Distance                27:02.00 

Event 6  4k Run CC Youth Boys
================================================================================
   Name                    Year Team                    Seed     Finals  Points
================================================================================
Results - Men
 1 Clark, Dominic            95 Pops Track Club                14:06.00 
 2 Hellebuyck, Jordan        95 Pops Track Club                14:23.00 
 3 Reniewicki, John          95 Unattached                     14:45.00 
 4 Thomas, Millard           96 Unattached                     14:46.00 
 5 Guerrero, Mufasa          96 Coldwater Ex                   14:49.00 
 6 Casillas, Jaime           95 Coldwater Ex                   14:56.00 
 7 Esqueda, Anthony          96 Coldwater Ex                   14:57.00 
 8 Doerr, Brandon            96 Pops Track Club                15:29.00 
 9 Wilkinson, Jacob          95 Pops Track Club                15:30.00 
10 Williams, Orlando         95 Unattached                     15:39.00 
11 Mugge, Bryan              96 AZ Flames TC                   15:54.00 
12 Carvajal, Martin          96 Coldwater Ex                   16:14.00 
13 Spencer, DeSean           96 Unattached                     16:36.00 
14 Rascon Jr, Pablo          96 Coldwater Ex                   16:55.00 
15 Guge, Andrea              95 Unattached                     18:08.00 
16 Sheber, Dilyn             96 Pops Track Club                18:14.00 
17 Misquez, Michael          95 Coldwater Ex                   18:19.00 
18 Spencer, Calvin           95 Pops Track Club                19:02.00 
19 Yazzie, Shane             95 Pops Track Club                19:52.00 
20 Chrishille, Jade          95 Unattached                     23:03.00 
21 Dixon, Corylane           96 Unattached                     24:23.00 

Event 7  5k Run CC Intermediate Girls
================================================================================
   Name                    Year Team                    Seed     Finals  Points
================================================================================
Results - Women
-- Martin, Michelle          93 Tucson Elite                         NT 

Event 8  5k Run CC Intermediate Boys
================================================================================
   Name                    Year Team                    Seed     Finals  Points
================================================================================
Results - Men
 1 Foley, Ryan               93 Unattached                     17:34.00 
 2 Gonzalez, Hector          93 Arizbushmast                   21:37.00 
 3 Deputy, Xander            94 Unattached                     25:05.00

Sunday 11/1/09 "A" Mountain (The Hill)

2009-11-01T18:59:00.000-08:00

>Hello FTHTC Members,

Here are the times for Sunday Nov 1st, 2009 workout at "A" Mountain, aka "The Hill!"

Compare your times from this Sunday to last Sunday and decide which way was tougher?

I would have to say last Sunday's workout was tougher. Doing the 100s at the beginning uses up ALL or most of your energy levels and leaves you drain. Plus with the short rest, the energy (ATP) doesn't have time to replenish.

ATP = Adenosine Triphosphate

Aaron

2 x 30 - 4.97, 4.94
2 x 40 -6.56, 6.47
2 x 50 -8.61, 8.28
2 x 60 -9.76, 9.88
2 x 80 -15.03, 13.94
2 x 100 -19.85, 19.76

Joe
2 x 30 - 5.50, 5.25
2 x 40 -7.25, 7.05
2 x 50 -8.97, 8.85
2 x 60 -11.32, 10.97
2 x 80 -16.10, 15.28
2 x 100 -23.12, 21.76

Greg
2 x 30 - 5.88, 5.85
2 x 40 -7.82, 7.69
2 x 50 -10.03, 10.00
2 x 60 -12.00, 12.18
2 x 80 -17.47, 18.55
2 x 100 -28.12, 32.16

Tanner
2 x 30 - 6.15, 5.85
2 x 40 -8.00, 7.69
2 x 50 -10.03, 10.00
2 x 60 -12.00, 12.18
2 x 80 -17.47, 18.06
2 x 100 -26.63, 26.41

Madison
2 x 30 - 6.60, 6.53
2 x 40 -8.97, 8.91
2 x 50 -11.44, 11.35
2 x 60 -14.41, 14.12
2 x 80 -21.06, 22.35
2 x 100 -31.12, 32.50

Rachel
2 x 30 - 6.79, 6.85
2 x 40 -9.56, 9.72
2 x 50 -12.56, 12.60
2 x 60 -15.41, 15.65
2 x 80 -22.91, 24.66
2 x 100 -33.00, 33.53

Ricki
2 x 30 - 8.25, 8.12
2 x 40 -11.00, 11.35,
2 x 50 -14.66, 14.60
2 x 60 -18.03, 18.47
2 x 80 -27.78, 29.05
2 x 100 -38.86, 36.15

Jodi
2 x 30 - 8.53, 8.34
2 x 40 -11.46, 11.94
2 x 50 -15.59, 15.28
2 x 60 -19.91, 20.06
2 x 80 -n/a, n/a
2 x 100 -n/a, n/a

Naz
2 x 30 - 6.91, 6.76
2 x 40 -10.94, 9.06
2 x 50 -12.85, 11.85
2 x 60 -14.88, 15.47
2 x 80 -20.91, 21.50
2 x 100 -32.12, n/a

Olivia
2 x 30 - 7.47, 6.76
2 x 40 -9.50, 9.44
2 x 50 -14.85, 12.41
2 x 60 -15.97, 16.94
2 x 80 -23.28, 24.32
2 x 100 -37.97, n/a

Russ
2 x 30 - NT, 8.31
2 x 40 -10.94, 10.76
2 x 50 -16.28, 13.44
2 x 60 -19.41, 19.10
2 x 80 -25.38, 26.94
2 x 100 -45.66

Tommy
2 x 30 - NT, 8.10
2 x 40 -11.38, 11.32
2 x 50 -15.76, 13.94
2 x 60 -20.75, 19.63
2 x 80 -27.79, 28.51
2 x 100 -46.72

Keyshawn
2 x 30 - 7.94, 7.85
2 x 40 -10.53, 10.78
2 x 50 -15.76, 13.94
2 x 60 -21.81, 21.86
2 x 80 -28.34, 28.16
2 x 100 -47.47

Paula
2 x 30 - 9.69, 8.31
2 x 40 -11.38, 11.78
2 x 50 -16.28, 14.75
2 x 60 -17.69, 18.41
2 x 80 -27.06, 27.82
2 x 100 -43.88

"A Person who is all wrapped up in themselves, makes a very small package!"

Coach Rawle

Shop For Feel The Heat TC Gear at Prep Sports Wear

2009-10-31T23:00:00.000-07:00

GET YOUR NEW FEEL THE HEAT TRACK CLUB WINTER GEAR NOW!!!

FTHTC Workout - Times Week of 10/25/09

2009-10-30T09:24:00.000-07:00

It'ss Baack and It will Attaack and YOU do want thaat- IT'S THE BLOG

Hello Fellow FTHTC Speedsters,

Here are the workouts / times for Sunday, Tuesday & Thursday Oct 25th, 27th & 29th, 2009

Remember: RULE YOUR MIND or IT WILL RULE YOU!
THEY CONQUER WHO BELIEVE THEY CAN!!

NT = No Times
N/A = Not Applicable

Thursday 10/29/09 6pm (Cold - brrrrrrr)
We Need to be more consistent on these workouts - Too much variation - Faster Slower Slow Faster isn't what we are looking for. Either Negative Split (each rep gets faster) or stay consistent on each rep (within 1 or 2 seconds of each other). Feel your pace and get use to it. Ok? Way to work.

DISTANCE GROUP

Joe
5 x 800 - 2:34, 2:33, 2:26, 2:24, 2:14
1 x 200 - 25.76

Jean-Paul
5 x 800 - 2:38, 2:34, 2:27, 2:27, 2:24
1 x 200 -27.47

Doc John
5 x 800 - 3:04, 2:53, 3:04, 2:51, 3:08
1 x 200 -35.91

Madeline
5 x 800 - 3:17, 3:18, 3:14, 3:16, 3:14
1 x 200 -35.66

SPRINT GROUP

Greg
2 x 500 - NT, 1:37.97
2 x 300 - 50.59, 49.19
2 x 200 - 30.44, 30.53

Madison
2 x 500 - NT, 1:53.00
2 x 300 - 56.88, 54.91
2 x 200 - 34.22, 34.66

Rachel
2 x 500 - NT, 2:04.56
2 x 300 - 59.15, 55.82
2 x 200 - 36.69, 37.63

Katie
2 x 500 - NT, 2:09.00
2 x 300 - 62.37, 60.22
2 x 200 - 38.97, 40.31

TUESDAY 10/27/09 6pm
Speed Endurance.

Joe
3 x 200 - 25.43, 26.41, 28.85
3 x 150 -20.27, 2062, 20,90
2 x 100 - 13.60, 13.30

Greg
3 x 200 - 28.24, 28.97, 30.76
3 x 150 -21.14, 24.85, 22.43
2 x 100 - 14.78, 14.18

Jean-Paul
3 x 50 - on his own
3 x 100 - on his own
3 x 150 -on his own
3 x 200 -on his own

Keyshawn
3 x 200 - 46.88, 42.58
3 x 150 -30.06, 30.43, 27.88
2 x 100 - 20.55, 20.06

Russ
3 x 200 - 1:18, 46.62, 41.78
3 x 150 -26.12, 25.93, 26.22
2 x 100 - 17.71, 17.97,

Tommy
3 x 200 - 1:19, 46.62, 46.78
3 x 150 -32.94, 30.68, 31.12
2 x 100 - 22.11, 18,76

Madeline
3 x 200 - 35.08, 36.11, 35.60
3 x 150 -26.08, 26.35, 26.30
2 x 100 - 16.84, 17.37

Madison
3 x 200 - 28.13, 33.82, 34.37
3 x 150 -23.25, 23.81, 24.38
2 x 100 - 15.90, 14.97

Nazhony (Had Junior High XC Practice Earlier)
3 x 200 - 33.68, 34.99, 33.63
3 x 150 -24.34, 25.42
2 x 100 - n/a

Olivia
3 x 200 - 35.35, 36.72, 38.11
3 x 150 -25.97, 25.24, , 23.68
2 x 100 - 16.65, 16.03

Rachel
3 x 200 - 30.91, 36.32, 38.90
3 x 150 -25.69, 25.58, 28.39
2 x 100 - 15.90, 15.72

Xury
3 x 200 - 35.08, 36.46, 35.60
3 x 150 -26.93, 26.63, 26.71
2 x 100 - 16.84, 17.08

Katie
3 x 200 - 37.85, 41.41, 46.44
3 x 150 -21.63, 27.96, 27.22
2 x 100 - 18.78, 16.85

Mikayla
3 x 200 - 1:18, 39.79, 40.78
3 x 150 -29.78, 37.02, NT
2 x 100 - 24.14, 17.97

Ron
3 x 200 - 51.21, 49.49, 48.88
3 x 150 -35.74, 38.00
2 x 100 - 25.02, n/a

Doc John
3 x 200 - 37.24, 36.11, 31.91
3 x 150 -24.65, 24.47, 23.37
2 x 100 - 17.56, 16.14

Paula
3 x 200 - 39.81, 39.81, 38.19
3 x 150 -29,.27, 25.50, 27.05
2 x 100 - NT, 17.37

Maria R
3 x 200 - 33.93, 37.18, 36.28
3 x 150 -25.69, 26.58, n/a leg cramp
2 x 100 - n/a, n/a

Nick
3 x 200 - 32.71, 34.56, 38.06
3 x 150 -25.21, 31.22, 26.24
2 x 100 - 17.15, 17.11

Sunday 10/25/09 5pm - ASU "A" Mountain
Tough Workout - Great Job
Once you all start NEGATIVE SPLITTING (2nd faster than first and so on) this type of workout on a consistent basis, you will know that you are in Tip Top Shape and ready to Race Fast!

Aaron
2 x 100 - 18.55, 18.93
2 x 80 -14.84, 15.05
2 x 60 -10.62, 10.55
2 x 50 -8.78, 8.93
2 x 40 -7.05, NT
2 x 30 -5.34, 5.34

Greg
2 x 100 - 22.78, 23.58
2 x 80 -19.84, 22.37
2 x 60 -n/a, n/a
2 x 50 -n/a, n/a
2 x 40 -n/a, n/a
2 x 30 -n/a, n/a

Tanner
2 x 100 - 25.49, 25.84
2 x 80 -18.58, 19.24
2 x 60 -13.18, 13.49
2 x 50 -10.68, 10.99
2 x 40 -8.37, NT
2 x 30 -6.27, 6.24

Xury
2 x 100 - 31.21, 32.27
2 x 80 -23.78, 23.55
2 x 60 -16.18, 16.43
2 x 50 -13.58, 14.05
2 x 40 -10.62, NT
2 x 30 -7.84, 7.71

Madison
2 x 100 - 27.37, 30.27
2 x 80 -22.55, 25.05
2 x 60 -16.84, n/a
2 x 50 -12.21, 12.78
2 x 40 -9.87, NT
2 x 30 -7.27, 7.02

Rachel
2 x 100 - 31.96, 32.90
2 x 80 -27.93, 24.40
2 x 60 -15.52, 15.84
2 x 50 -13.87, 13.65
2 x 40 -9.58, NT
2 x 30 -7.84, 7.52

Madeline
2 x 100 - 32.43, 33.49
2 x 80 -25.34, 24.55
2 x 60 -16.43, 17.21
2 x 50 -14.14, 14.96
2 x 40 -10.81, NT
2 x 30 -8.18, 8,93

Ron
2 x 100 - 38.74, 39.81
2 x 80 -34.58, 34.08
2 x 60 -26.11, 25.78
2 x 50 -19.87, 19.99
2 x 40 -14.55, NT
2 x 30 -10.24, 10.52

Jodi
Dirt Trail Run on her own! Taking care of Calf

"It's Fall Training Time. Stay Focus, Stay Consistent, Stay Positive and You Will Get Stronger, Faster, Faster, Faster and of course more Confident as the season goes on!"

Coach Rawle

FTHTC Practice 4/2/09 Marcos de Niza

2009-04-03T11:05:00.000-07:00

Hello Fellow Speedsters,

Here are the workout times for Thursday @ MDN.

NT = No Times

DISTANCE GROUP

Anna
2 x 800 - 3:04, 3:00
1 x 1600 - 6:38
4 x 400 - 1:15, 1:29, 1:23, 1:14

Doc
2 x 800 - 3:08, 3:02
1 x 1600 - 6:48
4 x 400 - 1:14, 1:36, 1:22, 1:28

Jeff
2 x 800 - 3:17, 3:02
1 x 1600 - 6:07
4 x 400 - 1:26, 1:24, 1:23, 1:23

Joe
2 x 800 - 2:17, 2:20
1 x 1600 - 5:01
4 x 400 - 1:04, 1:05, 1:04, 59

Paula
2 x 800 - 3:52, 3:44
1 x 1600 - 8:04
4 x 400 - 1:44, 1:54, 1:48, 1:40

Ron
2 x 800 - 4:56, 5:02
1 x 1600 - 10:37
4 x 400 - n/a, 2:22, 2:12. n/a

SPRINT GROUP

Tess
2 x 250 - 42,41
2 x 450 - 1:34, 1:36

Katie
2 x 250 - 52, 52
2 x 450 - 1:45, 1:50

Tyler
2 x 250 - 55, 53
2 x 450 - 1:43, 1:49

Nazhony
2 x 250 - 40, 49
2 x 450 - 1:32, 1:34

Tommy
2 x 250 - NT, 50
2 x 450 - 1:53, 1:52

Russell
2 x 250 - NT, 1:00
2 x 450 - 1:58, 1:58

Keyshawn
2 x 250 - NT, 55
2 x 450 - 1:50, 1:52

Olivia
4 x 30

Coach Rawle
"Stay Focus, Stay Consistent, Stay Positive and You Will Get Faster and Faster!"

Feel The Heat Athletes Cole, Pasternak and McArthur Lead

2008-11-15T20:47:00.000-08:00

Feel The Heat Athletes Cole, Pasternak and McArthur Lead Hamilton Girls To a 7th Place Finish at AIA State XC Champs
http://www.arizonatrack.com/arizona/2008_Results/2008_XC/20085A1stategirlsoverall.html

Running in the hot afternoon session, our ladies of Feel The Heat Track Club led the Lady Huskies to a Division 5-A1 7th place finish. The cumulative time for the Lady Huskies of 21:04.501 was actually lower than that of 6th place Desert Vista’s 21:10.94. However, lowest score counts in cross country and DV scored 206 points to Hamilton 209 points.

The meet was won by a strong Xavier team with 87 points, lead by overall winner and nationally rank, Junior Jessica Tonn 17:50 and her teammate Senior Sarah Penney, 2nd in 18:57. Rounding out the top ten teams were Mountain View Mesa 2nd (95), Highland 3rd (145), Buena,4th (155), Corona del Sol 5th (183), Mountain Ridge 8th (220), Mesquite 9th (265) and Basha 10th (267).

The Lady Huskies were led by Junior Taylor (Tay) Cole, who crossed the finish line in 19:40 for 3rd place, capping an outstanding season in which she finish no lower than 3rd in any meet. Coming home in a season’s best 20:39 and collecting top 28 medal honors, was Junior Amber (Ambs) Pasternak, whose was 24th overall. New Feel The Heat team member, super sophomore Victoria (Tori) McArthur rounded out the top three for Hamilton with a 37th overall finish in 21:09.

Other who contributed to the Lady Huskies cause, were super soph, Savannah (SaVan) Hoover was 71st in 22:03. Soccer super star, Junior Ariel (The Manager) Lankton running a season’s best 22:09 was 74th. Junior Amber (Red) Urban was 105th in 23:08, with fantastic Freshman Ricki (Shorty) Ceton coming home in 24:16 for 126th overall. There were 165 runners in the 5A-1 division.

The girls finish ahead of many teams that outrank them all year long in the Arizona Track & Cross Country Coaches Association (ATCCCA) weekly rankings. The final ATCCCA rankings show Hamilton rank 6th in Division 5-A1 and 17th overall. Talk about doing it when it counts. A truly impressive performance in this one coaches eyes.

This was a fantastic job by these young ladies, considering the coaching changes their dealt with, the injuries, sickness, AP and Honors class, early season slacking, soccer games, miss practices, other close encounters of the third kind, as well as the lack of a summer base training program. As the saying goes; you cannot win a championship without a summer program. The future however, looks bright for the Lady Huskies, as the top seven are all underclasswoman, with many more such as Miki Cole, Kristen Fankhauser, Lucia Rascon and Victoria Ton waiting to crack the top seven. Also there will be a Summer Training Program in 2009. Be ready to beat the heat ladies. Does 5:30am sound too early?

Great job ladies!

Coach Rawle

"A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more. Nobody is going to win a 5,000 meter race after running an easy 2 miles. Not with me. If I loose forcing the pace all the way, well, at least I can live with myself." Steve Prefontaine

Latest XC and Distance Updates

2008-11-15T17:49:00.000-08:00

Hello Fine Folks of FTHTC Nation,

Below are some of the races that FTHTC athletes have competing in this fall. Our distance athletes have had a fantastic season so far. Check out some of these results, especially where their finish in their age division. There are a number of races which I cannot find results for, so if you have results from a race you competed in let me know or update it on the blog. If you need an invitation to the blog let me know. Click on links to see full results.

33rd ANNUAL PHOENIX 10K & 5K
presented by:
THE MOLLEN CLINIC
WESLEY BOLIN PLAZA - PHOENIX, AZ *
SUNDAY - NOVEMBER 9, 2008 * Weather: SUNNY, 72 degrees
http://www.ceptiming.com/2008/misc140/08Phx10K-All.txt
There were 2,169 runners

PLACE NO. NAME SEX AGE TIME PACE DIV CITY, ST
===== ==== ===================== === === ======= ===== ==============

14 5499 JOSEPH SANTILLAN M 20 35:42 5:45 M2024

___________________________________________________________________________________

5th Annual
Arcadia Pride Run For Pride
5K Fun Run/Walk
November 1, 2008 ~ Arizona Falls ~ Phoenix, AZ
http://www.arizonarunningeventsco.com/Pride%20Run%202008.htm
There were 220 runners

51 MADELINE JUETTEN 11 1/8 F 530 24:07 7:46
54 JACKIE JUETTEN 41 2/25 F 532 24:12 7:48
38 GREG ZONNO 37 7/18 M 531 23:07 7:27
___________________________________________________________________________________

The 3rd Annual Ghost & Goblins
October 26, 2008 ~ Kiwanis ~ Tempe, AZ
http://www.arizonarunningeventsco.com/ghosts2009.htm
There were 182 runners

Place Name Ag Div/Tot S No. Time Pace
===== ========================= == ======== = ===== ======= =====
17 JESSEY TENORI 14 2/7 F 796 21:22 6:53
86 TOMMY THAIN 06 3/5 M 797 30:11 9:43
82 KEYSHAW THAIN 08 1/5 M 798 29:55 9:38
84 RUSS THAIN 06 2/5 M 800 30:02 9:40
23 NAZHONY THAIN 10 1/5 F 799 22:51 7:22
24 RICKI CETON 13 3/7 F 215 22:54 7:23
___________________________________________________________________________________

17th Annual Frank Kush Family 5K Fun Run/Walk
October 18, 2008 ~ Tempe Town Lake ~ Tempe, AZ
http://www.arizonarunningeventsco.com/Kush08.htm
There were 315 runners

Place Name Ag Div/Tot S No. Time Pace
===== ========================= == ======== = ===== ======= =====
34 JESSEY TENORIO 14 1/14 F 3971 23:31 7:34
35 NAZHONY THAIN 10 1/12 F 3970 23:31 7:34
69 KEYSHAWN THAIN 08 1/9 M 3969 26:25 8:30
83 TOMMY THAIN 06 1/7 M 3968 27:35 8:53
84 RUSS THAIN 06 2/7 M 3967 27:37 8:54
___________________________________________________________________________________

ARIZONA ROAD RACERS SUMMER SERIES #5
SOUTH MOUNTAIN PARK IN PHOENIX, ARIZONA
AUGUST 10, 2008
5K RUN OVERALL ORDER BY CHIP TIME
http://www.arizonaroadracers.com/Results/summerseries2008-race5.htm
There were 564 runners

Place No. Name Age Sex/Tot Div/Tot S Chip Pace Gun
11 739 Joseph D Santillan 19 10/325 6/22 M 17:26 5:37 17:27
160 545 Victoria McArthur 15 32/239 5/21 F 23:07 7:27 23:10
284 520 Ashraf Mabrouk 36 205/325 25/35 M 26:14 8:27 27:18
299 521 Fareed Mabrouk 7 218/325 3/10 M 26:43 8:36 27:17
445 522 Nadia Mabrouk 11 163/239 13/15 F 32:55 10:36 33:29
448 519 Alexia Mabrouk 40 165/239 18/25 F 33:08 10:40 33:53

___________________________________________________________________________________

ARIZONA ROAD RACERS SUMMER SERIES #4
KIWANIS PARK IN TEMPE, ARIZONA
JULY 19, 2008
http://www.arizonaroadracers.com/Results/summerseries2008-race4.htm
There were 666 runners

Place No. Name Age Sex/Tot Div/Tot S Chip Pace Gun
12 1143 Joseph Santillan 19 12/383 7/33 M 16:42 5:23 16:44
33 837 Steven Rachocki 17 32/383 8/74 M 18:06 5:50 18:18
176 861 Anna V Rodriguez 25 27/285 4/42 F 22:18 7:11 22:28
196 421 Mariah Hoffman 17 36/285 6/42 F 22:45 7:20 22:56
225 199 Mariah Curley 16 46/285 8/42 F 23:28 7:34 23:39
254 1086 Allison Schneid 16 57/285 13/42 F 24:00 7:44 24:11
282 677 Ashraf Mabrouk 36 209/383 25/40 M 24:39 7:56 25:16
374 678 Fareed Mabrouk 7 263/383 3/8 M 27:07 8:44 27:45
553 676 Alexia Mabrouk 39 212/283 20/28 F 33:00 10:38 33:38
559 679 Nadia Mabrouk 11 217/283 7/8 F 33:40 10:51 34:19

________________________________________________________________________________

ARIZONA ROAD RACERS SUMMER SERIES #3
RIO VISTA PARK IN PEORIA, ARIZONA
JULY 4, 2008
http://www.arizonaroadracers.com/Results/summerseries2008-race3.htm
There were 679 runners

Place No. Name Age Sex/Tot Div/Tot S Chip Pace Gun
22 280 Joseph D Santillan 19 21/407 11/40 M 17:51 5:45 17:55

Cole - Teammates Lead Hamilton to Surprise City Championship

2008-10-25T21:34:00.000-07:00

Running with some competition behind her, including her teammates, Feel The Heat athlete and current Hamilton HS junior Taylor Cole ran an incredible race on the flat and fast Tumbleweed Park 3 mile course.

Cole took the lead from the onset and did not relinquish it the entire race. She did have a fight on her hands (or is that feet) at the end as, Taylor DelaVeaga of Perry push her to the finish in a very fast 17:59 minutes, a new Personal Best by some 37 seconds. One of Hamilton's XC philosophy is "WE WILL NOT BE OUT KICKED," and Cole made sure to keep it that way, as the talented freshman from Perry really made Cole work for her first place medal.

A pleasant surprise came out of this as ALL of the Hamilton High girls ran well and took home the Chandler City Championship Trophy with a point total of 35 points, with Basha HS finishing second. As in golf, the low score prevails in cross country.

Feel The Heat athlete Amber Pasternak ran one of her better races of the year in coming home 6th overall with a time of 19:37. We believe Amber is ready for a break out race during the upcoming championships. Feel The Heat newcomer, Victoria McArthur finally recovering from a bout with Anemia (more on this topic later) and getting stronger by the day, came across the line in 7th place in 19:43.

Rounding out the top seven were sophomore Savannah Hoover in 11th (20:14), Amber Urban, a junior in 14th with a time of 20:33, junior Ariel Lankton 18th (21:21) and sophomore, Mikki Cole 22nd in 22:41.

Coach Rawle
"Train Hard, Race Harder and Good Things Happen"

High School XC Athlete of The Week - Taylor Cole

2008-10-25T21:16:00.000-07:00

Link: http://varsity.evtrib.com/story/128782

Cross country notebook: Athlete of the week - Taylor Cole

By John Mahnke, For the Tribune
Athlete of the week

Taylor Cole: The Chandler Hamilton junior continued her impressive season with a win at the Thunderbird Invitational held at Phoenix’s Mountain View Park last weekend. Cole finished the race in 17:12, which was 15 seconds better than the runner-up. “She gets stronger every race,” Hamilton coach Norris Thomas said. “She keeps building off of each meet. She is capable of a top-five finish at state.” Cole placed ninth at last year’s 5A-I state meet and is one of five returning runners in that class. “You want to do your best at every meet, but the focus is always on state,” said Cole, who also plays club soccer. “A top-five would be a great way to finish the season.”

Hamilton Cross-Country Star Always On The Move

2008-10-25T21:05:00.000-07:00

Link: http://www.azcentral.com/community/chandler/articles/2008/10/24/20081024cr-cole1024.html

Hello Team,

Here is a nice article from the Arizona Republic/AZCentral.com on one of your teammates,Taylor Cole (Hamilton HS).

Hamilton cross-country star always on the move

by Sarah McLellan - Oct. 24, 2008 07:44 AMThe Arizona Republic

Taylor Cole never seems to stop running.
During the week, the junior runs at Hamilton High School, preparing for the next meet in the cross-country season.

On Saturdays, she plays soccer for Arizona Futbol Club. But you won't find Cole planted in the net. She'll be pacing the flanks of the field, playing outside midfielder

On Sundays, she runs at Arizona State University with the Feel The Heat Track Club, practicing on the bumpy terrain.

With much of her time spent running on a track, soccer pitch or a designated course, doesn't Cole ever want to give up?

"Of course," she said with a laugh.

But she doesn't. Her desire to become better and improve her times in cross country motivates her, and so far her efforts have paid off.

Cole has placed in the top three in every meet she has competed in this season entering Thursday's Chandler City Meet.

Hamilton cross-country coach Norris Thomas said Cole has a quiet presence as a leader, but her performance speaks volumes.

"She's a great performer," Thomas said. "She performs in the moment. That's something, as a coach, you love to see."

Thomas credits the help of assistant coach Rawle Crichlow, who also manages Feel The Heat Track Club, in implementing a program that draws the "maximum performance from Taylor and the rest of the team."

"She goes into her own little world when she runs," Thomas said. "She's a full package."
Why did you start running cross country? "It was a good way to stay in shape for soccer, so that was the main reason why I did it."

What do you enjoy about cross country? "Our team is small, so then we all are like a family really. We're all like really close. That's what's really fun about it."

How do you juggle soccer and track? "It used to be really rough because soccer was my main focus, so I'd have trouble doing both meets, games and practices for both. . . . Now I've just told my soccer coaches, 'If there's a meet or something, I'm going to go to the meet.' "

Are you surprised by the success you've been having so far this season? "Yeah. I just never really thought I could do good at cross country, and I'm excited for state."

More on this topic

Cole on the run
Hamilton's Taylor Cole has not finished lower than third all season in a cross-country meet. Her events, her time and her finishing position:

• Chandler Invitational: 18:36 (First)

• Dobson Quad: 18:00 (First)

• Westwood Quad: 18:18 (First)

• Mingus Invitational: 21:17 (Third)

• Red Mountain Quad: 19:45 (First)

• Desert Vista Quad: 19:36 (Second)

• Thunderbird Invitational: 17:12 (First)

Coach Rawle

"Go Fast or Go Home"

Distance - Road Races Galore

2008-10-25T20:40:00.000-07:00

Hello Team,

Well it's that time of year again. The time of year when the weather is KOOL or kooler and the Road Races are a plentiful.

Here is a link or two to some great road races.

http://www.arizonarunningeventsco.com/calendar.htm

http://www.getsetaz.com/running-calendar.php

http://arizonaroadracers.com/Calendar/calendar.php

Coach Rawle
"Run Like HEL_, ah I mean Heck!"

Distance-Road Races Galore

2008-10-25T20:34:00.000-07:00

Hello Team,

Well it's that time of year again. The time where the weather starts to KOOL and the road races start to appear. Here is a list of upcoming events taken directly from

October 2008

10-26-08
3rd Annual Ghosts & Goblins Event Day 7:00 a.m.
Races Start @ 8.00 a.m.
5K Run/Walk
1 Mile Fun Run/Walk
Kiwanis Park ~ Tempe, AZ
(Take Baseline entrance to Kiwanis Park between Mill Ave & Kyrene)
Please call Peggy (623) 362-8438

November 2008

11-01-08
5th Annual Arcadia Pride 5K Run & Fun Run/Walk
Registration
Distance
Location
For more Info
Event Day
7:00 A.M.
Online
Race Starts @ 8 a.m.
5K Fun Run/Walk
Arizona Falls
56th St. & Indian School Rd.
Phoenix, AZ
Please email
Mike
Proceeds will benefit Arcadia Pride Neighborhood Schools Supporting Education

11-02-08
3rd Annual Step-N-Out 5K

Registration
Distance
Location
For more Info
Event Day 8 a.m.
Mail In
Online
5K Run/Walk
1 Mile Fun Run/Walk
Free Kids Dash
Kiwanis Park
Baseline Rd. just W. of Mill
Tempe, AZ
Please e-mail
Step-N-Out
or visit the website
Proceeds go towards Pancreatic Cancer Research at TGen.

11-02-2008 ~ TMC Fleet Feet Half Marathon ~ Saguaro Physicians 5K Run/Walk & TMC for Children Fun Run ~ 7:15 a.m.
For more Info please visit Website

11-08-08
3rd Annual Run for Innocence

Registration
Distance
Location
For more Info
Event Day 7:00 am
Mail In
Online
Race Starts @ 8 a.m.
5K Run
1 Mile Fun Run/Walk
Estrella Mountain
Regional Park
14805 W Vineyard Ave
Goodyear, AZ
Please call
(602) 881-8256
Proceeds will benefit Natalie's House. When completed, APECA's eight bed home will offer a safe
haven for girls (ages 11-17) escaping fron sexual exploitation and abuse.

11-08-08
7th Annual Hawk Trot

Registration
Distance
Location
For more Info
Event Day 3 pm
Mail In
On line
soon to come
5K & 10 Run
1 Mile Youth Fun Run/Walk
Grayhawk Community in N.
Scottsdale ~(Grayhawk Dr.
just west of Hayden)
Please call Jen
(480) 563-9708
All proceeds will benefit the Arizona chapter of Operation Homefront, providing emergency
assistance and moral to our troops, the families they leave behind, and wounded soldiers when they return home.

11-15-08
Inaugural Undy 5000 (5K) NEW EVENT!

Registration
Distance
Location
For more Info
Race Day 7 a.m.
Mail In

Race starts @ 8 a.m.
5K Run
1 Mile Fun Run/Walk
Kiwanis Park ~ Tempe, AZ
(Take Baseline entrance to Kiwanis Park between
Mill Ave & Kyrene)
For more Info & Online Registration
website
This event is sponsored by the Colon Cancer Alliance (CCA).
Dedicated to ending the suffering caused by Colorectal Cancer

11-16-08
1St Annual /310 Calorie Burn NEW EVENT!

Registration
Distance
Location
For more Info
Event Day 7:00 a.m.
Mail In
Online
Race Starts @ 8:00 a.m.
5K Run/Walk
9989 N. 95th. Street
Scottsdale, AZ
Please call Leigh @
(480) 366-4400
email or website
Proudly presented by Scottsdale Weight Loss Center ~ Benefiting The American Heart Association

11-21-08
Gilbert Days 5K

Registration
Distance
Location
For more Info
Race Day 3:30 PM
Mail In
Online
5K Run
1 Mile Fun Run/Walk

NW Corner of Freestone Park
Gilbert, Arizona
Call Gilbert Community Services 480-503-6200

11-22-08
2nd Annual Dobson Ranch HOA Turkey Trot

Registration
Distance
Location
For more Info
Event Day
7:00 A.M.
3 Mile Family Fun Run/Walk
1 Mile Family Fun Run/Walk

Laguna Park
Dobson Ranch

Please call Heather
(480) 831-2594

11-29-08
Southern Arizona "Run to Remember"

Registration
Distance
Location
For more Info

Event Day 7:30 a.m.
Online & Mail in

Races Start @ 8:30
5K Run/Walk
Reid Park
1100 S. Randolph Way
Tucson, AZ
Please call Laura @
(602) 399-2740
All Proceeds will benefit Arizona Concerns of Police Survivors qnd Wills for Heroes Foundation

December 2008

12-06-08
Jingle Bell 5K Run/Walk

Registration
Distance
Location
For more Info
Event Day 9 a.m.
Online
5K Run
5K Walk
Courthouse Plaza Square
Prescott, Arizona
Please call Taryn @
(602) 212-9912
Proceeds from this event will benefit the Arthritis Foundation

12-06-08
6th Annual Luminaria Run

Registration
Distance
Location
For more Info
Event Day 3:45 P.m.
Online
Mail In
Races Start @ 5:15 P.M.
4 Mile Run/Walk
2 Mile Fun Run/Walk
Cave Creek AZ
website
This event benefits the Black Mountain PTO

12-20-08
Be The Change 5K NEW EVENT!

Registration
Distance
Location
For more Info
Mail In & Online
Soon to come
5K Run/Walk
Kiwanis Park ~ Tempe, AZ (Baseline entrance between
Mill & Kyrene)
Please call Karthik
@ (480) 678-3579
Or email

12-21-08
3rd Annual Frosty's Run

Registration
Distance
Location
For more Info
Mail In
Online
10 Mile
2 Mile Fun Run/Walk
(Horse Lover's Park)
Tatum Rd. S. of the 101turn
west into park entrance
Please call
Dianna @
(480) 242-4816
This event will benefit Hospice of the Valley

January 2009

01-01-09
4th Annual New Years Day 5K

Registration
Distance
Location
For more Info
Event Day 8 a.m.
Mail in
Online
Races Start @ 9 a.m.
5K Run/Walk
1 Mile Fun Run/Walk
Papago Park Ramada 9 & 10
Galvin Parkway at the
Phoenix Zoo
Please call Peggy @
(623) 362-8438
or email

01-10-09
5th Annual Run To "Remember"

Registration
Distance
Location
For more Info
Event Day
7:30 A.M.
Online & Mail In
5K Fun Run/Walk
10K Run
Wesley Bolin Memorial Park
1700 W. Jefferson
Phoenix, AZ

Please call Laura @
(602) 399-2740
All Proceeds will go to the families of officers that will be honored at National Police Week in May of 2009.

01-10-2009 ~ Paloma PTA Family Fitness 5K Run/Walk & 1 Mile Dove Dash ~ Kyrene de la Paloma Elementary School
5000 W. Whitten Rd, Chandler, AZ ~ Races Start @ 8am Run ~ 8:10 Walk ~ 9:15 1 Mile ~ For more info Please email

01-11-098
3rd Annual We Support or Troops

Registration
Distance
Location
For more Info
Event Day 7 a.m.
Mail In
Online

Races Start @ 8 a.m.
5K Run
1 Mile Fun Run/Walk
Reach 11 Recreation Area
Tatum Rd. South of the
101 freeway
Phoenix, AZ
Please call Laura @
(602) 399-2740
Proceeds will benefit the Arizona Veterans Program Association (AVPA) scholarship fund.

01-24-09
3rd Annual Run for the Islands 5K Run/Walk

Registration
Distance
Location
For more Info
Event Day 7:30 a.m.
Mail In & Online
Soon to come
Races Start @ 8:30 a.m.
5K Run/Walk
Kids Dash
The Islands Park
Warner between Cooper &
McQueen ~ Gilbert, AZ
Please call Deidre
@
(602) 309-7233

01-25-2009 ~ PetSmart Charities Inaugural Petwalk ~ No Fee ~ Participants are asked to collect donations to help
Sheltered animals. Registration Starts @ 1:00 p.m. ~ Walk Starts @ 2:30 p.m. ~ For more info Please email Denise

01-31-09
London's Run 1/2 Marathon ~ 10K ~ 2 Mile

Registration
Distance
Location
For more Info
Online & Mail In
soon to come
1/2 Marathon/10K
&
2 Mile Fun Run/Walk
Queen Creek, Az
More Info
soon to come
This event will benefit The Phoenix Children's Hospital

February 2009

02-07-09
2nd Annual Estrella Lakeside Challenge 5K & 10K

Registration
Distance
Location
For more Info
More info will be posted late 2008
5K &10K Run
Starts @ 9:15 a.m.
1 Mile Fun Run/Walk
Starts @ 9:00 a.m.
Estrella Lakeside
10300 S. Estrella Pky
Goodyear, AZ
Please call
Jenn @
(623) 386-1000

02-15-2009 ~ Lost Dutchman Marathon ~ Marathon, 1/2 Marathon, 10K, 8K & 2 Mile ~ Apache Junction, AZ ~ For more
Information Please call the race Hotline @ (480) 983-1500

02-22-2009 ~ 5th Annual Lighthouse/City YMCA 5K Run/Walk ~ McCormick Park ~ 2900 N. Columbus Blvd. l Tucson, AZ ~ More info please call Jennifer @ (520) 885-2782

02-21-09
1st Annual Phoenix Dyslexia Dash & Kids Scamper New Event!

Registration
Distance
Location
For more Info
Online
Mail In
Race Starts @ 8 a.m.
5K Run
Free Kida Scamper
Kiwanis Park
Baseline Entrance
Tempe, Arizona
Please call
Dianna @
(480) 242-4816
This event will benefit the International Dyslexia Association

02-28-09
4th Annual Care for Life 5K

Registration
Distance
Location
For more Info
Day of Event 8 a.m. Online
Mail In
Races Start @ 9 a.m.
5K Run
1 Mile Fun Run/Walk

Kiwanis Park ~ Tempe, Az
Baseline between
Mill & Kyrene
Please call
Dianna @
(480)242-4816
All proceeds benefit Care For Life USA - Mocambique and its humanitararian efforts in Mozambique.

02-28-2009 ~ Students Supporting Brain Tumor Research Tucson Walk ~ 1/4 to 5 Miles around the U of A mall.
1-4 p.m. ~ 1200 E. University Blvd. ~ Tucson, AZ 85705 ~ For more info please call (480) 235-6059

02-29-03-01 ~ MyoMed Ragnar Relay Del Sol ~ 200 Mile 12- Person Overnight Relay ~ Wickenburg to Mesa
2009 For more Info please call Erin @ (877) 83-RELAY or email

March 2009

03-07-09
Kids Chance

Registration
Distance
Location
For more Info
Event Day 7:00 a.m. Online
Race Starts @ 8:00 a.m. 5K Run/Walk
Kiwanis Park
Tempe, Arizona
Please call Laura @ (602) 399-2740
This event will benefit Kids Chance of Arizona to provide financial scholarships for children of permanently or catastrophically injured or deceased workers to complete their education.

03-15-09
3rd Annual St. Patty's Day 8K

Registration
Distance
Location
For more Info
Event Day 6:30 a.m.
Mail In
Online
Soon to come
Race Starts @ 7:30 a.m. 8K Run
1 Mile Fun Run/Walk
Free Leprechaun Dash for the wee ones
Kiwanis Park
(Sister City Garden Area on All American Way)
Tempe, Arizona
Please call Peggy @ (623) 362-8438
This event is designated the USATF Arizona State 8K Championship

03-21-09
First Annual 1,000,000 Can March New Event!

Registration
Distance
Location
For more Info
Soon to come

10K Run
5K Run/Walk

Start & Finish inside the
University Of Phoenix Stadium
Home of the Arizona Cardinals

Soon to come
This event will benefit the St. Mary's Food Bank

03-22-09
Little Campers 5 Run/Walk

Registration
Distance
Location
For more Info
Day of Event
6:15 a.m.
Online
Race Starts @ 7:30 a.m. 5K Run/Walk
Thunderbird Paseo Park
Glendale, AZ
And
Mail In
Registration
This event will benefit Kids Camp USA. Kids Camp will send at-risk & underprivileged
children to Kids Camp USA each summer.

03-14-2009 ~ Walk for Wishes ~ Pancakes & Pajamas ~ 5K Run/Walk & 1 Mile Fun Run/Walk ~ Steele Indian School
Park ~ Phoenix, AZ ~ For more Info Please call Liz @ (602) 395-9474

April 2009

04-04-09
Havasu Half Marathon

Registration
Distance
Location
For more Info
More info
soon to come
Half Marathon
5K Run/Walk

Lake Havasu Arizona
Please email
Karen

04-18-09
Brian Mickelsen Memorial Half Marathon

Registration
Distance
Location
For more Info
Event Day 7:00 a.m.
Online
Mail In
Races Start @ 8:00
Half Marathon
10K Run
2 Mile Fun Run/Walk
Riverfront Park
Cottonwood, Az.
Please call Ryan
@
(928) 639-3200 X13

04-26-09
13th Annual Run For Literacy

Registration
Distance
Location
For more Info
Event Day 6:30 a.m.
Mail In and Online
Soon to come
5K Run/ Walk
Starts @ 7:40 a.m.
1 Mile ~ 8:15 a.m. Kids Dash ~ 8:45 a.m.

Westgate City Center
6520 N. 91st Ave.
Glendale, AZ

Please call Peggy
@
(623) 362-8438
This event will benefit Arizona Classroom Literacy

Add To Post - Write on Post

2008-10-22T12:15:00.000-07:00

Hey There People of The World,

Any bright ideas? Anything you would like to see on or added the blog or web site?

Have anything interesting to say? Done anything exciting? Saved the world recently? Won any awards or races? Got good grades? Well let your teammates and the world hear about it.

How about those college students? What's the latest goings on on campus? How is college life? Write about your experiences here and help your fellow high school college to be friends.

How about those proud parents? How are your kids doing in school, sports and life? Brag a little or a lot. Don't be shy and so quiet.

Anything to sell? Put it on the blog, let us know.

This blog is for all to write on, not just Coach Rawle.

Coach Rawle

Man to friend, describing a recent trip to New York City: “Man, what a town. It’s the
only place I know where you can park your car, walk three blocks and find your tires
on sale.”

Victoria McArthur - Student of The Month

2008-10-22T11:59:00.000-07:00

Feel The Heat new comer Victoria McArthur (Hurdles-Middle Distance has had a busy and exciting October. First she was diagnosed with anemia which was putting a damper on her cross country running. However, after a couple of weeks of supplementing on IRON, she is almost back to her energetic self on the cross country course.

Academically she is rolling right along and has also achieved the following:

Hamilton High School Homecoming Queen
Hamilton High School October Student Of The Month

Pretty Impressive

Please congratulate Tori when you see her next.

Coach Rawle
"I really believe you can do whatever you want to do"

Univ of Arizona Winter All-Comers Meet

2008-10-21T10:15:00.000-07:00

Hello Team,

Below is information for the upcoming annual U of A All-Comers Meet that Coach Harvey and Green puts on.

EVENT: Winter All-Comers Meet

DATE: Saturday, December 13, 2008

SITE: Roy Drachman Stadium
15th St & Plumer Ave
Tucson, Arizona

TIME: 8:00 Registration (Building at the South end of the stadium)

WEIGH-INS: 8:00am (Building at the South end of the stadium)

COST: $5.00/pp (no event limit)

Tentative Time schedule and order of events:

Field Events

TIME EVENT
9:00 am Hammer (M/W combined)
9:30 am Pole Vault (Women followed by Men)
10:00am Shot Put (M/W combined)
10:00am Javelin (M/W combined)
11:00am Discus (M/W combined)
11:00 am Long Jump (followed by T.J.)
11:30 am High Jump (Women followed by Men)

Running Events
(Rolling Time schedule)

10:00 am

60M HH
60 Meters
1000 Meters
300 Meters
500 Meters
150 Meters
3000 Meters (Men & Women together)
4X300M Relay

Note: Women’s races will precede Men’s races. Please visit website closer to meet
time for updated time schedule & meet information. www.arizonaathletics.com
Please contact Francesca Green for questions: fegreen@arizona.edu

2008-10-20T22:27:00.000-07:00

HHS XC 2008 TEAM RESULTS

GIRLS
Thunderbird Invitational

Name DateLocation Meet-2.7 Time Overall Place HHS Place
Ricki Ceton 10/18/2008 MtnView Park Thunderbird 22:34
78th Novice
4th

3
Mikki Cole
10/18/2008
MtnView Park
Thunderbird
21:52
62nd Novice
3rd

4
Taylor Cole
10/18/2008
MtnView Park
Thunderbird
17:12
1st Open
1st

5
Elisa Fankhauser

6
Kristin Fankhauser
10/18/2008
MtnView Park
Thunderbird
23:21
76th Open
5th

7
Shaina Hasan
10/18/2008
MtnView Park
Thunderbird
23:58
96th Novicw
5th

8
Savannah Hoover
10/18/2008
MtnView Park
Thunderbird
18:51
13th Novice
1st

9
Areil Lankton
10/18/2008
MtnView Park
Thunderbird
20:23
34th Open
4th

10
Bianca Martorana

11
Victoria McArthur
10/18/2008
MtnView Park
Thunderbird
19:18
21st Novice
2nd

12
Amber Pasternak
10/18/2008
MtnView Park
Thunderbird
18:39
10th Open
2nd

13
Lucia Rascon
10/18/2008
MtnView Park
Thunderbird
23:48
84th Open
6th

14
Brittany Spears
10/18/2008
MtnView Park
Thunderbird
24:48
99th Open
7th

15
Victoria Ton

16
Amber Urban
10/18/2008
MtnView Park
Thunderbird
20:07
27th Open
3rd

BOYS

1
Kile Crump
10/18/2008
MtnView Park
Thunderbird
17:43
106th Open
2nd

2
David Doty
10/18/2008
MtnView Park
Thunderbird
22:36
178th Novice
8th

3
Chandler Dutton
10/18/2008
MtnView Park
Thunderbird
17:57
82nd Novice
5th

4
Kyle Guthrie
10/18/2008
MtnView Park
Thunderbird
17:46
110th Open
3rd

5
Justin Hacnik
10/18/2008
MtnView Park
Thunderbird
18:16
89th Novice
6th

6
Jose Leon
10/18/2008
MtnView Park
Thunderbird
20:45
156th Novice
7th

7
Eddie Martinez
10/18/2008
MtnView Park
Thunderbird
15:39
10th Novice
1st

8
Jacob Mitchell
10/18/2008
MtnView Park
Thunderbird
17:55
79th Novice
4th

9
Evan Norwill
10/18/2008
MtnView Park
Thunderbird
17:47
111th Open
4th

10
George Rose
10/18/2008
MtnView Park
Thunderbird
17:06
83rd Open
1st

11
Kevin Salus
10/18/2008
MtnView Park
Thunderbird
17:11
52nd Novice
3rd

12
Adam Sebouai
10/18/2008
MtnView Park
Thunderbird
21:12
171st Open
5th

13
Conor Smith
10/18/2008
MtnView Park
Thunderbird
15:54
16th Novice
2nd

14
Evan Yven

Boys = No Team Score For This Meet
Teams = Hamilton and 38 Others - 199 Novice & 187 Open
Girls = No Team Score For This Meet
Teams = Hamilton and 38 Others - 132 Novice & 126 Open
Total = 644 Athletes
Course was 2.7 miles Park, Grass, Sidewalk, Hilly & Desert Terrain

Athletes From FTHTC Exceed At Local 5K Race At Tempe Town Lake

2008-10-20T22:13:00.000-07:00

Jessey Tenorio (23:31), Nazhony Thain (23:31), Keyshawn Thain (26:25), Tommy Thain (27:35), Russ Thain (27:37) all ran exceptionally well in their first 5K of the season.

Jessey was 1st in her age (14) group of 14 and 34th Overall out of 315 runners. Nazhony was first in her age (10) group of 12 and 35th overall out of 315. Keyshawn place 1st in his age (8) of 9 and 69th overall. Twins Tommy (1st out of 7 and 83rd overall) and Russle (2nd to his brother and 84th overall) really took it to the competition.

This was an impressive showing of the future of FTHTC and the high school (Marcos de Niza HS) that will be getting these great athletes. Great job!

See full results: http://www.arizonarunningeventsco.com/Kush08.htm

Coach Rawle
"To understand SPEED you have to experience SPEED." Coach Rawle Crichlow

Trail Races This Summer

2008-05-03T17:38:00.000-07:00

In Phoenix the rattlesnakes are coming out along with the 100 degree heat, but in Flagstaff the snow just melted!

For the middle and long distance runners who are interested in racing this summer without needing an ambulance at the finish, there's a full schedule of races in the cool forests of Northern Arizona.

Coming up in two weeks is the Run for the Mountain 10k & 5k at Fort Tuthill Park.

And after that is a full schedule of 5k to half marathon races from June through September.

For more information and entry forms check out the North Arizona Trail Runners web site and the Flagstaff Nordic Center event schedule.

And who knows, maybe I'll even come out of retirement to do a few of these races myself. :)

Return of The BLOG!

2008-04-30T23:25:00.000-07:00

Hold Tight Folks,

The Blog will return soon. Real Soon! Okay, in about another week or so. I have just been so very busy with the high school, usatf and one on one training, that I haven't had the time or energy to keep it going. Okay? Okay then. In the mean time enjoy some pics.

PS: Aaron, leave me alone before I give you some extra 400s to run. (O:

Coach Rawle

Rawle......

2008-02-22T20:30:00.000-08:00

Rawle.... February 7th is the last date shown.. it is now the 22nd. C'mon man.

and everyone going up to staff. but others included. just remember....

"its SHUTDOWN TIME baby. ALL day EVERYday!"

-Aaron Williams

Thursday 2/7/08 Marcos

2008-02-12T09:16:00.000-08:00

Hello Folks,

Pure Speed.

Aaron
3 x 30 - 5.47, n/a, n/a

Anna
3 x 30 - 6.62, 6.45, 6.73
3 x 60 - 10.81, 10.64, 11.03
1 x 120 - 18.96

Greg
3 x 30 - 5.79, 5.45, 5.64
3 x 60 - 8.99, 9.06, 9.00
1 x 120 - 15.76

Joe
3 x 30 - 5.79, 5.45, 5.65
3 x 60 - 9.00, 9.04, 9.12
1 x 120 - 15.46

Keyshawn
3 x 30 - 8.65, 9.08, 9.36
3 x 60 - 16.00, 16.66, 17.24
1 x 120 - 26.15

Madeline
3 x 30 - 8.11, 7.91, 8.10
3 x 60 - 14.04, 13.95, 14.18
1 x 120 - 24.16

Malique
3 x 30 - 6.59, 6.30, 6.43
3 x 60 - 11.28, 11.31, 11.02
1 x 120 - 19.80

Nazhony
3 x 30 - 6.89, 6.85, 6.97
3 x 60 - 12.16, 12.16, 12.29
1 x 120 - 21.13

Shannon
3 x 30 - 7.49, 7.35, 7.60
3 x 60 - 12.85, 12.91, 12.81
1 x 120 - 22.50

Jesse
1 x 800/400 - 3:16/1:28
1 x 800/400 - 3:18/1:29

Jessey
1 x 800/400 - 3:21/1:32
1 x 800/400 - 3:3:30/1:33

Coach Rawle
"The gun goes off and everthing changes... the world changes... and nothing else really matters." - Patti Sue Plummer

Wednesday 2/6/08 Hamilton

2008-02-12T09:05:00.000-08:00

Meet of Champions

Nicole the sole survivor @ Hamilton on Wednesday.

Nicole
3 x 30 - 5.26, 5.27, 5.46
3 x 60 - 9.91, 10.11, 9.86
1 x 120 - 18.54

Coach Rawle
"It hurts up to a point and then it doesn't get any worse." - Ann Trason

Tuesday 2/5/08 Marcos

2008-02-12T08:36:00.000-08:00

Hello Gang,
Here are workouts for last week sessions. As the saying goes, better late than never ever.

Allison
300/100 - 54.48/NT
300/100 - 57.60/NT
300/100 - 1:00.16/NT

Anna
300/100 - 58.48/NT
300/100 - 54.93/NT
300/100 - 53.27/NT

Greg
300/100 - 46.94/NT
300/100 - 47.38/NT
300/100 - 48.60/NT

Jessey
300/100 - 1:00.42/NT
300/100 - 1:01.75/NT
300/100 - 1:02.23/NT

Joe
300/100 - 43.84/NT
300/100 - 43.29/NT
300/100 - 42.70/NT

Keyshawn
300/100 - 1:17.54/NT
300/100 - 1:21.61/NT

Madeline
300/100 - 1:08.42/NT
300/100 - 1:12.06/NT

Malique
300/100 - 59.70/NT
300/100 - 57.33/NT

Nazhony
300/100 - 58.96/NT
300/100 - 57.79/NT
300/100 - 1:00.97/NT

Shannon
300/100 - 1:01.52/NT
300/100 - 1:05.07/NT

Coach Rawle
"No one ever drowned in sweat."
"Gold medals aren't really made of gold. They're made of sweat, determination, and a hard-to-find alloy called guts." Dan Gable

Monday 2/4/08

2008-02-04T19:45:00.000-08:00

Good Evening,

Interesting Weather we had today wasn't it? Rain, Sunshine, Colddddd. Brrrrr.

I was very impressed with you all today. Glad to see we have some athletes who have no fear of a little rain and cold. As the saying goes; Weather Happens - Deal With It!

Not so impressed with the fact that some of you came out without proper equipment: Spikes, Sweats/Warm-ups (not good), even though I have tried to instilled in you, the importance of dressing warm and staying warm in winter weather, and even nicer weather. Not to mentioned that you all end up complaining you are cold after coming out dress in shorts and t-shirts. Hmmmmmm......

Anyone that comes out not properly prepared (sweat pants, sweat shirts, hats, gloves etc) will not be allowed to workout. Come prepared people. This is no joke, cold muscles equals strains and pulls. Real Track & Field Athletes Wear Warm-ups At All Times, Until Their Are Ready To Do A Speed Workout Or Compete. Bring Your Sweats and Keep Them On Until It's Appropriate To Take Them Off. Today wasn't an appropriate day to be without sweats!!!

Now that we got that out the way (hopefully for the last time), here we go:

3 x 300/100 w/one min rec between 300 & 100 and five min rec between sets

Aaron (You'll be seeing a lot more of this type of training Mr.
300 meter hurdler. You will get use to it. Well may be not, you'll just go faster)
300/100 - 42.10/NT
300/100 - 43.14/NT
300/100 - 60.20/NT (????strain, pull, cramps, lactic acid, which is it?)
Let's try to figure out what you are feeling.

Arielle (Good job today, considering, well you know. Stay strong)
300/100 - 52.87/NT
300/100 - 56.26/NT
300/100 - 60.58/NT

Dillan (Keep that head level. Looking up in the sky is definitely not going to help you run faster or jump farther)
300/100 - 45.78/NT
300/100 - 45.82/NT
300/100 - 55.38/NT

Gabe (Good job for first time. Can't quit the workout, however and I can't believe you got my Track & Field News wet. (O:
300/100 - 43.82/NT
300/100 - 55.89/NT
300/100 - N/A

Jared (Good job, slowly but surely improving day by day. Still gotta work on that flatfootedness. You can only go so fast running flatfooted. When you are at home, walk around on the balls of your feet, barefoot)
300/100 - 46.65/NT
300/100 - 45.33/NT
300/100 - 51.23/NT

Kenny (soreness is part of the process, gotta stay consistent for soreness to go away and got to get out faster than you are getting out. Getting out slow in practice lends itself to getting out slow in the races-guaranteed)
300/100 - 47.29/NT
300/100 - 46.20/NT
300/100 - 52.16/NT

Kiana (Way to finish the workout K)
300/100 - 59.22/NT
300/100 - 1:09.30/NT
300/100 - 1:18.60/NT

Kile(Massage, Massage. Get a Neuromuscular Massage or two ro three ASAP. you need that scar tissue broken up immediately. It will be painful, but well worth it)
4 Lap Slow Jog
PNF Stretch

Nicole (What a difference a month or two makes. Getting there)
300/100 - 59.22/NT
300/100 - NT/NT (bathroom break, however she finish her 300)
300/100 - 62.30/NT

Sara (Improving every workout. Pretty tough workout not to have to use your inhaler, no? Very consistent, great job)
300/100 - 58.10/NT
300/100 - 56.26/NT
300/100 - 58.23/NT

Taylor (Very consistent, great job. Sorry soccer lost, you'll be even better next year)
300/100 - 54.06/NT
300/100 - 55.14/NT
300/100 - 57.60/NT

Yesenia (Great job for first ever 300/100 workout)
300/100 - 56.72/NT
300/100 - 57.70/NT
300/100 - 1:12.87/NT

Coach Rawle
"I limbered up just a little before entering the stadium, and even so I felt a twinge in my thigh, no doubt the fruit of my imagination. And I went back to the massage room so that my faithful Morizot could take the trouble off my muscles. This soothed me considerably and I thought I was back to a normal state until somebody summoned me to the starting line. It was like feeling a blade go through my flesh."
-Jules Ladoumegue

Sunday 2/3/08 "A" Mountain

2008-02-04T19:23:00.000-08:00

View of Downtown Tempe from The "Hill"

Top of the morning or night to you all,

Coach Anna (I hate throwing up) Rodriguez
3 x 60m - 14.43, 14.96, 15.56
3 x 100 - 30.91, 30.79, 32.77

Joe
3 x 60m - 12.43, 12.10, 11.56
3 x 100m - 22.16, 23.10, 21.42

Joel
4 x 40m - 7.09, 6.92, 7.02, 6.46
4 x 40m - NT, 6.50, 6.47, 6.55

Rawle
4 x 40m - 6.74, 6.59, 6.61, 6.46
4 x 40m - NT, 6.52, 6.47, 6.55

Coach Rawle
"Tough times don't last but tough people do." - A.C. Green

Thursday 1/31/08 Marcos

2008-02-04T19:08:00.001-08:00

Hello,

Katalina (ran by herself after soccer practice)
250m - 40.23
150m - 23.22
120m - 18.62

Distance Group
Anna, Joe, Naomi C, Nazhony, Nyle, Taylor
400m
800m
1200m
1600m
3 minute recovery between

Sprinters
Aaron, Allison, Greg, Keyshawn, Madeline, Mariah H, Malique, Nazhony, Nicole, Shannon
250m
150m
120m

Coach Rawle
"I prefer to remain in blissful ignorance of the opposition. That way I'm not frightened by anyone's reputation"
Ian Thompson, who ran a 2:09.12 marathon at the 1974 Commonwealth Games

Wednesday 1/30/08

2008-02-04T19:02:00.000-08:00

Greetings,

Mellow practice for some, not so mellow for others.

Amber
Blocks

Sara
1 x 1000m

Arielle
3 x 150 - 22.56, 22.48, NT

Aaron
Blocks, 150s

Philip
Blocks, 150s

Coach
Rawle

"A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more. Nobody is going to win a 5,000 meter race after running an easy 2 miles. Not with me. If I loose forcing the pace all the way, well, at least I can live with myself." -Steve Prefontaine

Tuesday 1/29/08

2008-02-04T18:53:00.000-08:00

Hola,

Katalina
3 x 30m - 5.38, 5.07, 5.34
3 x 60m - 9.42, 9.39, 9.33
1 x 150m - 21.50

Aaron, Allison, Greg, Keyshawn, Malique, Madeline, Tianna
3 x 30m
3 x 60m
1 x 150m

Anna, Jessey, Joseph, Mariah C, Mariah H, Naomi C, Natalie, Nazhony, Nyle, Sara, Shannon
800m
600m
400m
200m

Coach Rawle
"Most people never run fast or far enough on their first wind to find out they’ve got a second. Give your dreams all you’ve got and you’ll be amazed at the energy that comes out of you." - William James w/additions by Coach Rawle

Monday 1/28/08

2008-02-04T18:44:00.000-08:00

Hello There,

Aaron, Arielle, Kenny, Tianna
3 x 10m
3 x 30m
2 x 60m

Amber, Jared, Kile, Sara
10 x 200m w/30 sec recovery - avg 29-38 respectively

Philip
3 x 150 - 18, 19, 18

Some also did Block Work, including Amber (the sprinter) Pasternak
Kile had to stop because of hamstring tenderness still.

Coach Rawle
“No one can say, ‘You must not run faster than this, or jump higher than that.’ The human spirit is indomitable.” — Roger Bannister

Sunday 1/27/08 "A" Mountain

2008-01-27T19:48:00.000-08:00

Good Evening,

I saw you, running in the rain, it was drizzling some and people thought we were insane.

Hill training in the rain! Good times, brings back memories of my East Coast days. Actually the rain out here is quite forgiving. I quite enjoyed it and I know Tianna enjoyed it also. Right T! Well may be not.

One Athlete One Coach equals = One Fast and Efficient Workout.

Tianna (Great JOb T!)
10 x 60 - 14:20.11

Coach Rawle (If forgot how hard this workout was - YIKES)
10 x 60 - 11:49.27

Coach Rawle
"It is a rough road that leads to the heights of greatness."
Seneca

Oops - Thursday 1/24/08 Practice - Marcos

2008-01-27T19:23:00.000-08:00

Fellow heaters, my apologies!

Yes, yes I know, Old man Coach Rawle forgot to add Thursday's practice to the blog.

So, here goes. Regular warm-up routine followed by a fun and relaxing practice as we played Team Handball. I forgot who won, I think it was either the team on the right or the team on the left.

Braves souls who attended and tried their hands (get it) at this Olympic Sport were:

I hope I didn't forget anyone, since I didn't write down the names (can you believe it) on Thursday. I don't know what I was thinking. Oh, I wasn't thinking. However, if I got all the folks that were present, that's pretty good memory, don't you think. Yep, me think so.

Aaron

Allison

Anna

Jessey

Joe

Keyshawn

Mariah H

Malique

Natalie

Nazhony

Nicole

Nyle

Shannon

Tianna

Nicole
4 x 150 - 25.6, 24.8, 26.5, 27.1

Coach Rawle

"Life is too short, so in the meantime, have FUN!"

FTHTC Athletes Give Impressive Performance At USATF Meet

2008-01-27T16:53:00.000-08:00

Saturday January 26, 2008

Mesa Community College, Mesa, AZ

Feel The Heat Track Club (FTHTC) athletes competed in the season opening USATF-Arizona Developmental Meet and had great success!

Click below link for Overall Results:
http://www.usatf.org/assoc/az/results/080126-Dev.htm

In the Bantam Girl's Division Nazhony Thain took 2nd place in the 100-meter race with a time of 15.52. Running mad, (she wasn't happy she lost the 100) she followed up with a 1st place finish in the 400-meters with a time of 1:15.95, and then finished off her competition with a another 2nd place finish in the 200-meters with a 32.34.

Running amongst the older kids, Bantam Girl's middle distance runner Shannon Murphy took home a pair of 1st place with a winning time of 3:08.28 in the 800-meters and a 6:11.34 in the 1500-meter race.

In the Girls Youth Division, Jessey Tenorio came home in 9th place in the 800-meter run in 3:12.16 and 4th place in the 1500 with a 6:35.65. This was a great performance considering Jessey hasn't been able to train with the club, due to her school softball obligations at Fees Middle School.

The Intermediate Girls Division saw outstanding performances from three FTHTC athletes in the closes race of the day. Arielle Allen took the title with a fast early season time of 13.48, followed very closely by soccer player Katalina Patterson in 3rd with a 13.55 and Miss GPS, soccer player and distance runner turn sprinter, Amber Pasternak, in a surprising 5th place with a fantastic 14.26. Pretty impressive considering this was her first time ever using blocks and running in a sprint race. Who said distance runners don't have or need speed. Who was it that said that, come on raise your hands if it was YOU! Hamilton Freshman Destiny Lundy was 2nd with a time of 13.54.

FTHTC athletes took two of the top four spots in the Girls Intermediate 200-meter dash, with Arielle Allen finishing 2nd with a time of 27.88, behind winner Lundy. Katalina Patterson won her heat and finish 4th overall with a time of 28.59. Miss Patterson, will remember to run hard through the finish line from now on, so as to assure herself of a better finishing place, even when she is handily beating the competition in her heat races.

The Girls Intermediate 400-meter finish was a carbon copy of the 100-meter race, with Arielle Allen taking first with a opening season time of 1:03.08, followed closely by Destiny Lundy in 1:03.30. Great race ladies, you should look forward to a nice 4 x 100 and 4 x 400 relay teams this upcoming high school season.

Continuing with the Intermediate Girls Division theme, Amber Pasternak, competing in a more famaliar race, won the 1500-meter race with a great early season time of 5:40.40.

The Young Women Division saw Mariah Hoffman take home first in the 100-meter dash with a 14.54. She then came back and ran the 400-meters on short rest and finished in a time of 1:08.30 to take first. Mariah finish the meet with a time of 28.12 to take 2nd in the 200-meter dash. These are solid performances considering Mariah, has only been back training for a couple weeks since the cross country season ended in November.

In other Young Women action, Sara Flubacher, better know as Saraflu, came home 2nd in the 800-meter run with a 2:49.60 and followed that up with another 2nd place in the 1500-meter run in 6:24.13. Fellow teammate, Allison Schnied, running in her first track meet ever, finish 4th in the 800-meter run with a solid 3:04.46 and came back to run 6:42.51 to finish 3rd in the 1500-meters. Outstanding job ladies and look for continued improvement as the season goes on.

On the boys side, running in his first track meet in the Sub-Bantam Division, little Keyshawn Thain started things off on the right foot (pun intended) for the club with solid performances in the 100-meter dash (12th place)19.78 and 200-meter dash (11th place) 42.95. Keyshawn is going to be flying by mid-season, once he realizes he can beat most of the boys that were ahead of him. Keep that head looking straight Keyshawn.

The Midget Division saw football superstar, Malique Sharp took it to the competition with convincing first places in both the 100-meters and 200-meters. His blistering times of 14.30 and 29.39 respectively were very impressive for his first foray into track.

The Boys Intermediate Division saw Nyle James compete in the 800-meter run (USATF is not showing an official time or place, will need to check with them) and the 1500-meter run, where he scored a 2nd place finish with a time of 5:36.96.

The Young Men Division saw great competition with FTHTC athletes holding their own and then some. Running on cruise control, Aaron Williams brought home three first places in the 100-meter dash, (11.26) 200-meter dash (23.48) and the demanding 400-meter dash (53.86). He was followed close behind by Philip Viel, with surprising and outstanding 2nd place performances in the 100-meter dash (11.86) and 200-meter dash (24.39). Philip has not be able to practice very often with the club because he is a member of the Hamilton High School soccer team.

Jared Brock took home some hardware or in this case soft ribbons, with solid performances in the 800-meter run (1st place in 2:18.42) And 1500-meter run (2nd place in 5:05.61).

All in all, Feel The Heat athletes had an outstanding day, with some great performances. This is especially impressive, considering many of the athletes were competing in their first ever track meet, as well as USATF meet. Look for many more great performances from this group of athletes in the not too distant future.

Next USATF Meet is February 2nd, 2008 9:00 am at Mesa Community College. Come by and cheer them on.

Coach Rawle

"The five S's of sports training are: Stamina, Speed, Strength, Skill and Spirit;
but the greatest of these is Spirit."
--Ken Doherty

Mesa Community College

2008-01-24T11:10:00.001-08:00

Here is a map of Mesa CC. Okay it's a little small, but you get the point, right.

MESA COMMUNITY COLLEGE
Southeast Corner of Dobson & Southern. Track is next to Target. Can't Miss It.

Coach Rawle

1/23/08 Hamilton

2008-01-24T10:48:00.000-08:00

Greatings Earthheaters,

A mix of stuff with some people doing some of this and some people doing some of that. This all added up to a whole lot of, well, Stuff going on.

NT = No Time, as in like NO TIME! These were fast, however. Probably at world record pace.

Aaron

1 x 250 - 33.53

4 x 150 - nt, 17.66, 18.01, 18.21

Amber (came from soccer practice)

1 x 250 - 43.13

2 x 150 - 23.16 (in spikes), 23.24(in trainers)

Jared

1 x 250 - 36.58

4 x 150 - nt, 19.63, 19.94, 20.79

Sara

1 x 250 - 44.04

4 x 150 - nt, 24.61, 24.62, 25.32

Tianna

1 x 250 - 40.42

4 x 150 - nt, 23.46, 23.41, 23.79

Coach Rawle

1 x 250 - 34.41

4 x 150 - nt, 18.72, 19.54, 18.50

Arielle

5 x 300 - 53.21, 55.23, 54.64, 52.84, 55.60

Nickey

2 x 300 - 56.57, 73.75

Nicole

5 x 300 - 63.21, 58.76, 59.04, 54.88, 65.82

Coach Rawle

"Somewhere in the world someone is training when you are not. When you race him or her, he and/or she will win."

Snow Shoe Race Results

2008-01-24T10:00:00.000-08:00

A Wild and Crazy Bunch!

The results from the Kahtoola Snowshoe 5K AT the Flagstaff Artic, I mean Nordic Centerare in. Drum Roll, Pleeze! Oh sorry, no suspense, you already knew who won. One Adam Gaines from Feel The Heat (or is that cold) Ice and Snow Racing Team.
http://www.flagstaffnordiccenter.com/archives/1.20.08.php

5K
Women Age Time
Collen Williams 38 0:33:22
Sabrina Becherini 32 0:36:07
Sarah Hudelson 38 0:39:07
Suzanne Motsinger 46 0:42:20
Laura Nagy 39 0:43:50
Rachel Blievernicht 20 0:54:55
Vicki Allen 23 0:58:26
Jennifer Youngberg 39 0:59:43

Men Age Time
Adam Gaines 33 0:27:53
Abe Springer 42 0:31:51
Mark Thurston 48 0:32:52
Brian Tinder 28 0:33:14
Alex Madere 24 0:40:37
Mitch Driebe 50 0:45:20
Taylor Stack 9 1:08:02
Vince Stack 48 1:08:05

10K
Women Age Time
Laurie Lambert 46 0:57:25
Maureen McGee 51 1:30:47
Maureen Hurley 39 1:32:42

Men Age Time
Sylvester Coons 34 0:48:27
Mark Ulm 41 0:55:52
John Bogen 50 0:57:04
Steve Ilg 45 1:01:36
Bob Hall 45 1:03:58
Tobin Purslow 45 1:05:41
David McKee 39 1:07:51
Jut Wynne 38 1:21:17

1K
Name Age Time
Helen Moses 23 0:11:02
Rhiannon Wood 28 0:11:02
Mark Giovale 29 0:11:02

Coach Rawle

Cold Weather Behavior…

60 above zero: Floridians turn on the heat. Minnesotans plant gardens.

50 above zero: Californians shiver uncontrollably. People are sunbathing in Duluth.
40 above zero: Import cars won’t start. Minnesotans drive with the sunroof open.
32 above zero: Distilled water freezes. The water in Bemidji gets thicker.
20 above zero: New Mexicans don long johns, parkas and wool hats & mittens. Minnesotans throw on a flannel shirt.
15 above zero: New York landlords finally turn on the heat. People in Minnesota have one last cookout before it gets cold.
Zero: People in Miami all die. Minnesotans close the windows.
10 below zero: Californians fly away to Mexico Minnesotans dig their winter coats out of storage.
25 below zero: Hollywood disintegrates. Girl Scouts in Minnesota still selling cookies door to door.
40 below zero: Washington, D.C. finally runs out of hot air. People in Minnesota let their dogs sleep indoors.
100 below zero: Santa Claus abandons the North Pole. Minnesotans get upset because the Mini-Van won’t start.
460 below zero: ALL atomic motion stops (absolute zero on the Kelvin scale). People in Minnesota can be heard to say, “Cold ’nuff fer ya?”
500 below zero: Hell freezes over. Minnesota public schools open 2 hours late.

1/22/08 Marcos de Niza HS

2008-01-22T23:00:00.000-08:00

Marcos girls celebrating they 5A II Pima Region 2007 XC Title!

Greeting one and all,

300 Meters took center stage this beautiful evening also, along with block starts and starts for the younger souls.

Katalina came from soccer practice and did short speed work.
Sara did a short tempo workout, as she did the 300s yesterday.

Everyone stayed focus (for the most part) and stayed tough (for sure).
Grrrreat Job!

Aaron
Block Starts
Coached the youngsters

Allison
5 x 300 - 56.87, 58.51, 61.12, 60.76, 62.80

Coach Anna
5 x 300 - 55.52, 57.14, 57.28, 54.03, 56.92

David
5 x 300 - 49.72, 54.84, 56.46, 57.29, 56.10

Greg
5 x 300 - 46.95, 48.98, 48.60, 50.37, 51.57

Jessey
5 x 300 - 1:02.65, 1:03.50, 1:07.54, 1:15.10

Joe
5 x 300 - 42.18, 44.34, 43.92, 47.50, 42.91

Katalina
4 x 10 - 2.22, 2.21, 2.15, 2.28
3 x 20 - 3.73, 3.79, 3.82
3 x 30 - 5.24, 5.30, 4.87

Keyshawn
Practice Starts

Madeline
4 x 300 - 1:14.82, 1:16.00, 1:18.00, 1:21.27

Mariah C
5 x 300 - 55.91, 58.84, 59.03, 1:00.42, 1:02.45

Mariah H
Block Starts
2 x 300 - 51.45, 51.91

Malique (ran with the BIG Boys)
3 x 300 - 53.94, 59.38, 59.18
Block Starts

Natalie
3 x 300 - 1:00.86, 1:03.57, 1:06.93

Nazhony
3 x 300 - 58.76, 1:01.83, 1:05.70
Starts

Nyle
5 x 300 - 50.18, 53.63, 54.41, 55.88, 54.34

Sara
1000 - 4:11.04
800 - 3:11.60
600 - 2:26.88

Tianna
Block Starts

Coach Rawle
"Tough times don't last but tough people do." - A.C. Green

1/21/08 Hamilton HS

2008-01-22T07:16:00.000-08:00

Allyson Felix running at 2007 PENN Relays

Dr. Martin Luther King Jr's Birthday!

300 Meters took center stage this beautiful afternoon.

Aaron
5 x 300 - 46.08, 46.41, 46.36, 50.09, 47.71

Amber
5 x 300 - 55.98, 55.28, 56.28, 56.08, 55.03

Jared
5 x 300 - 44.92, 47.86, 50.02, 48.38, 49.28

Kenny
5 x 300 - 49.75, 50.82, 50.64, 50.76, 50.28

Sara
5 x 300 - 56.37, 57.08, 59.16, 59.49, 56.96

Taylor
5 x 300 - 55.09, 53.42, 55.06, 54.95, 53.52

Tianna
5 x 300 - 54.63, 60.15, 60.49, 63.63, 67.21

Coach Rawle
5 x 300 - 48.34, 47.62, 46.46, 47.64, 47.32

Coach Rawle
"Running is like mouthwash; if you can feel the burn, it's working."
Brian Tackett

1/21/08 Hamilton

2008-01-22T07:01:00.000-08:00

Allison Felex

Dr. Martin Luther King Jr's Day!

300 meters took the spotlight this beautiful Monday afternoon.

Aaron
5 x 300 - 46.08, 46.41, 46.36, 50.09, 47.71

Amber
5 x 300 - 55.98, 55.28, 56.28, 56.08, 55.03

Jared
5 x 300 - 44.92, 47.86, 50.02, 48.38, 49.28

Kenny
5 x 300 - 49.75, 50.82, 50.64, 50.76, 50.28

Sara
5 x 300 - 56.37, 57.08, 59.16, 59.49, 56.96

Taylor
5 x 300 - 55.09, 53.42, 55.06, 54.95, 53.52

Tianna
5 x 300 - 54.63, 60.15, 60.49, 63.63, 67.21

Coach Rawle
5 x 300 - 48.34, 47.62, 46.46, 47.64, 47.32

Coach Rawle
"Running is like mouthwash; if you can feel the burn, it's working."
Brian Tackett

FTHTC Weekend Competitions!

2008-01-21T11:40:00.000-08:00

Accepting Prize & Medal

Preparing to race...

Busy competition weekend!

Sunday 1/20/08

Gaines takes a "Cold" First Place at Snowshoe 5K!

Adventure and Trail Racer FTHTC Athlete Adam Gaines ran the Kahtoola Snowshoe 5K at Flagstaff Nordic Center on Sunday and came home with a cold, snowy, hard fought victory. Adam's time of 27:53 was the fastest 5K time on the course since the inception of the race.

For any of you who might be ah, curious and want to try this at some time in the future, it was quite fun, competitive and yes difficult. It will be exactly like a regular 5K, except for those big snow shoes on your foot. Oh yeah, and the snow you have to run over.

Yes, it was cold up there, but I manage to survive, by parking myself next to the wood burning stove in the Nordic Center, as often as possible. The employees probably thought I was moving in. Thanks to them for not kicking me out in the cold.

-------------------------------------------------------------------------------------------------
Coach Anna Rodriguez competes in the 4th Annual AZ Run To Remember

Coach Anna ran her first 5K of the year at the 4th Annual Run To Remember and finish in a time of 21:46.

She finish 20th overall and was the 6th female finisher out of 352 total participants.

Great job coach and welcome back to competition!

Check out the overall results at:
http://www.arizonarunningeventsco.com/Remember2008.htm

-------------------------------------------------------------------------------------------------
Saturday 1/19/08

Two FTHTC Athletes competed against the Big Dawgs this past weekend

Competing in her first ever college invitational, Mariah Hoffman more than held her own in her first track competition since last May. She competed in both the 400 and 200 meters, along with Greg Zonno, who also added the 60 meters in for good measure. Zonno was competing in his first Track and Field meet since his college days at Sam Houston State, (http://www.shsu.edu/) some fifteen year ago. Zonno has been one of FTH most consistent athletes in training since he started back up from his fifteen year layoff. He has not only improved his running form and times, but has also lost some 25 pounds in the process, during his comeback. Greg was a bit anxious, excited and nervous for his first race back to say the least. However, by the time he got the 60 meters under his belt or racing spikes in this instance, and finish the 400 meters, he was well prepared (mentally) for the 200 meters. Better yet, in his own words, "I am too tired from the 400 meters to be nervous for the 200 meters."

Hoffman, a Junior at Marcos de Niza, (http://marcosxctf.com/default.aspx) (http://www.tuhsd.k12.az.us/mdn/) was happy with her first meet performance and expects to improve each week. "I am so happy I ran in this meet. When it's time for me to run in my first high school meet, it will be much easier and I wouldn't be as nervous." The 200 meters was a tough race for both athletes, as the 200 meters was after the 400 meters, so their recovery time from the 400 meters was very limited. Quite a job by both to go ahead and run the 200 right after finishing the 400 at altitude. Congratulate them on a job well done!

The NAU Lumberjack invitational is a high quality annual meet hosted by Coach J W Hardy and Northern Arizona University (www.nau.edu) in the Skydome in Flagstaff, Arizona. Participants included colleges such as NAU, Univ of Arizona, Univ of New Mexico, UNLV, BYU, Dine College, as well as many clubs, high school and elite open athletes.

Check out the overall results at:
http://www.directathletics.com/results/track/7259.html

Kahtoola Snowshoe Race Results

2008-01-20T21:48:00.000-08:00

Congratulations to Rawle, the first black man ever to set foot in the snow at the Flagstaff Nordic Center and survive.

His Caribbean fortitude helped push me to first place in the 5k race, and with my lack of snowshoeing experience, I'm also proud to say my knees never touched the ground until after sprinting to the finish line.

1/17/08 Marcos de Niza

2008-01-18T09:06:00.000-08:00

Fellow Heaters,

A little Testing and Time Trials was the order of the quite cold evening.

I'd just like to say GREAT EFFORT by every single one of you!

Testing consisted of 2 x 50m sprint, 2 x 3 Step Plyo Bound (measured in feet) and 1 x 300m

Aaron
50m - 6.51, 6.48
3 Step Bound - 21.4, 24.4
300m - 38.01 (after slowing with 30m to go due to leg cramp)

Anna
50m - 8.10, 8.46
3 Step Bound - 14.6, 17.5
300m - 50.66

Joe
50m - 7.75 - Stop due to a little tightness
3 Step Bound - n/a
300m - n/a

Greg
50m - 6.86, 7.04
3 Step Bound - 22.4, 23.1
300m - n/a

Tianna
50m - 7.93, 8.15
3 Step Bound - 17.10, 17.5
300m - 51.85

Malique
50m - 8.17, 8.23
3 Step Bound - 18.4, 18.5
300m - 52.39

Madeline
50m - 10.48, 10.89
3 Step Bound - 13.0, 13.4
300m - 1:14.47

Sara
50m - 8.48, 8.60
3 Step Bound - 20.9, 18.4
300m - 52.48

Mariah H
50m - 7.64, 7.77
3 Step Bound - 20.3, 19.8
300m - 48.91

Shannon
50m - 9.50, 9.64
3 Step Bound - 14.10, 14.4
300m - 1:04.54

Nicole
50m - 7.98, 8.15
3 Step Bound 17.5 (stopped back hurting)
300m - n/a

Nyle
50m - 8.00, 7.92
3 Step Bound - 18.0, 18.4
300m - 48.76

Allison
50m - 8.26, 8.60
3 Step Bound - 17.9, 19.2
300m - 52.94

Nazhony
50m - 8.61, 8.95
3 Step Bound - 16.91
300m - 58.67

Keyshawn
50m - 10.87, 11.42
3 Step Bound - 14, n/a
300m - 1:30.13

Coach Rawle

"People ask why I run. I say, "If you have to ask, you will never understand". It is something only those select few know. Those who put themselves through pain, but know, deep down, how good it really feels."
Erin Leonard

Especially for Distance Runners

2008-01-16T19:32:00.001-08:00

Hello Athletes, Middle Distance & Distance especially,

Read This Article. NOW!

Check out this article that I came across some years ago (2002) about conventional distance training versus Anaerobic training. Awesome article and research information that I still refer to. It's a long article but well worth the reading.

An Overall View Of Training
Excerpt from Great Workouts for Popular Races
by Owen Anderson
Chapter I
In preparing for events ranging in length from 800 to 100,000 meters, you should always emphasize the quality of your training over mere volume. That is, you should stress speed (and the development of a higher maximal running speed), instead of placing your primary focus on the accumulation of mileage.

Why is this so? If you had 100 middle- to long-distance runners standing before you and you wanted to figure out which ones would finish near the front in a race (regardless of whether that race covered 800 meters, 10K, a marathon, or 100K), one of the simplest and most effective forecasting techniques would be to time each runner in a 20-meter dash! The runners with the fastest 20-meter times would also be the individuals with the quickest clockings for 5K - and for the marathon! On the other hand, if you ranked the runners according to weekly average mileage, you would find no relationship at all between training distance per week and performance time!

While this linkage is surprising to runners and coaches, the majority of whom think that the 20-meter sprint is an "anaerobic" event and that running events like the 5K, 10K, and marathon are purely "aerobic" endeavors, the simple 20-meter test is very accurate. It has been verified in research carried out by Heikki Rusko, Leena Paavolainen, and Ari Nummela of the KIHU Research Institute for Olympic Sports in Jyvaskyla, Finland with 17 endurance runners (1). In this Finnish research, the connection between 20-meter and 5000-meter race velocities was extremely strong, even though the average 20-meter speed of 8.15 meters per second was roughly 76-percent faster than 5-K alacrity. As it turned out, 20-meter time was a better predictor of 5-K speed than that vaunted "aerobic" variable, VO2max, and 20-meter burning was almost as good as another big-name physiological characteristic - running economy.

Could the 20-meter, 5-K connection detected by the Finns be purely a fluke? If you think so, consider the research carried out at the University of Nebraska at Omaha, in which Aaron Sinnett, Kris Berg, and their colleagues determined that performance times for 10,000 meters can be predicted with a high degree of accuracy using two other attributes of speed and power - 300 meter sprint time and plyometric leaping distance (2). Sinnett, Berg, and co-workers also found significant correlations between 10-K performance and 50-meter sprint time, as well as vertical jumping ability.

Why are researchers finding that "anaerobic" physiological attributes are so important for success in almost purely "aerobic" events? To put it another way, why are exercise scientists discovering that measures of speed and explosiveness are great predictors of performance in races which seem to rely more on endurance than on power?

To understand this completely, let's take a close look at the Nebraska-Omaha study carried out by Sinnett, Berg, et al. In this fascinating work, the researchers examined 36 experienced runners (20 men and 16 women) whose 10-K times varied from 32:36 to 56:24. The age of these runners ranged from 19 to 35 years, and 27 of the athletes were preparing for a marathon as the research was conducted. The 36 subjects were running about 30 miles per week and had trained five times weekly for at least six months before the study started. Nineteen of the 36 subjects engaged in some form of strength training, and 27 had completed a marathon at some point in their running careers. They were not beginners!

Sinnett and Berg were smart to put all of the runners through a 50-meter sprint test. For one thing, Rusko and his Finnish co-workers had found predictive success for the 5K with the even-more abbreviated 20-meter sprint. In addition, essentially none of the power created for 50-meter sprinting from a standing start is derived aerobically; the energy for 50-meter blast-offs comes from the "phosphagen system" within muscle cells, i. e., from existing ATP within muscle fibers and from the high-energy phosphates which are donated by creatine phosphate to ADP inside muscles to make ATP (ATP is the true energy currency for muscle cells; its energy is used directly to produce muscle contractions; all other "fuels" for muscle contraction, including carbohydrate, fat, protein, and creatine phosphate, must first be converted to ATP before any muscular action can take place). Not even a single molecule of oxygen is required for the phosphagen system to work, and thus the 50-meter sprint is a true "anaerobic" test.

The 300-meter test was another good choice for the Nebraska researchers. Running all-out for 300 meters from a standing start puts little energetic demand on the aerobic system; it instead depletes the phosphagen system in about 10 seconds or so and then relies almost exclusively on the "glycolytic energy system," an oxygen-independent, intracellular, energy-producing mechanism which relies on the breakdown of glucose to pyruvate and lactate for the creation of immediately usable energy (in the form of our friend, ATP).

The 36 athletes also performed two vertical-jump tests, one with a dynamic counter-movement involved and the other from a static, flexed-knee beginning position. For these tests, each athlete's vertical reach was first assessed as he/she stood motionless next to a Vertec instrument. Every runner simply reached as high as possible with his/her dominant arm, without letting the heels rise off the floor. To determine actual jumping height, the loftiest reach in inches from this standing position was subtracted from the highest mark made on the Vertec instrument during the two jumps.

For the jump with counter-movement, the athletes started in a standing position next to the Vertec device, quickly descended into a semi-crouched, flexed-knee position, and then - without the slightest hesitation - jumped straight up with maximum power and attempted to touch the highest-possible point on the Vertec instrument. For the no-counter-movement vertical jump, the runners started from a static take-off position, with the knees locked at 90 degrees of flexion. Each athlete held this position for three seconds and then jumped as high as possible - straight up.

In the counter-movement jumps, the "snap-back" of muscles which have been quickly stretched provides a significant amount of the force required for vertical leaping without incurring the penalty of direct energetic cost. For the no-counter-movement jumps, the force is provided primarily by energy-costly, active contractions of propulsive muscles which are forced to work "from a standing start." As you might guess, athletes whose muscles can generate much work by means of energetically cheap, elastic reactions tend to be able to run quite efficiently, i. e., at relatively low percentages of their maximal rates of energy usage. Such athletes tend to find specific speeds of movement to be easier to sustain, compared with those athletes whose muscles have less-enhanced elastic properties. These athletes would also be capable of generating greater power (attaining higher maximal speeds), compared with elastically deficient runners, since the enhanced elastic forces would supplement the normal forces created by the costly breakdown of ATP. In other words, having ample elastic characteristics in the leg muscles is a good thing for a runner! Small wonder that one of the highest compliments an elite Kenyan runner can pay another competitor is to say, "You run as though you have springs for legs."

Note that muscle elasticity has nothing to do with a runner's aerobic prowess. A runner with great elasticity might have a high VO2max or a low VO2max; there is simply no direct connection.

The final test of "anaerobic" prowess - the plyometric leap test - was initiated from a standing position, from which the athletes performed three consecutive forward leaps by springing from one foot to the other; for the third and last leap, the athletes landed on both feet. In effect, the plyometric leap test was just like the triple jump performed in track and field, except that the leap exam was carried out from a standing rather than a running start. Actual plyometric-leap length was measured from the heel which was closer to the starting line after the third leap back to the starting line itself.

Sinnett, Berg, and their fellow researchers found that there were significant correlations between 10-K time and (1) 50-meter sprint time, (2) counter-movement jump height, (3) non-counter-movement jump height, and (4) percent body fat. The two best predictors of 10-K success were plyometric leap distance and 300-meter sprint performance. Just by itself, plyometric leap distance explained a whopping 74 percent of the variation in 10-K race times for the entire group of 36 runners. Together with 300-meter sprint performance, plyometric leap distance accounted for an incredible 78 percent of the variance!

To summarize, one "anaerobic" attribute - plyometric leap distance - was able to account for nearly three-fourths of the variation in performance times for this relatively large group of distance runners. "Aerobic" variables such as VO2max, lactate threshold, and running economy have been known to do worse than this in various studies of endurance-running performance (i. e., they have accounted for substantially less of the variation in performance). Two "anaerobic" attributes - plyometric leap length plus 300-meter run time - accounted for about four-fifths of the 10-K variation.

Should you begin carrying out daily three-jump plyometric training in order to improve your racing performances? No, not at all (although such effort can be profitably included in your overall program): What this Nebraska study simply means is that the power and elastic characteristics of your leg muscles will play a large role in determining how well you will perform in your races. Thus, you need to carry out the kind of training which will optimize such characteristics - the kind of effort described in detail in this book.

If you are somewhat shocked about the ability of "anaerobic" factors such as plyometric leaping distance, counter-movement jump height, 300-meter sprint time, 50-meter sprint performance, and 20-meter clocking to predict distance running performances, you shouldn't be. For one thing, it is readily apparent that the fundamental attributes which promote better sprint times, notably the ability to apply more force to the ground during foot strike and the ability to apply that greater force more quickly, can also be great for middle- and long-distance running, provided a runner can develop the ability to sustain such enhanced power outputs for the necessary amount of time. Greater force will translate to longer strides, and quicker force production will mean faster strides; the combination taken together can lead to major improvements in running velocity - and the ability to run faster in your chosen competitive distance. There are other fundamental reasons for this linkage between "anaerobic" and "aerobic" factors, which I will explain in a moment, and several other research studies also connect such apparent "opposites."

Coach Rawle
"No one knows the fear in a front runner's mind more than me. When you set off at a cracking pace for four or five laps and find that your main rivals are still breathing down your neck, that's when you start to panic."
Ron Clarke

1/16/08 Hamilton HS

2008-01-16T19:09:00.000-08:00

Hello Tracksters,

Today was short pure ALACTIC speed work for everyone, including those "I don't need speed" distance runners. (O:

Sounds familiar? Yep, different training venue, same comments. When will yee distance folks learn? You need speed to race a 800, 1600, 3200, 5k, 10k, Marathon. Notice I said to "race" not just run or jog. Get use to it, we will always combine the longer workouts, the long runs, hills, drills and speed. Not to mentioned some other huh...stuff you haven't done before.

Check out the quote from Sebastian Coe below! No not that below, waaay below, at the end of this writing. Great, thruthful and correct quote. He hit it right on the nail. Do any of you even know who Sebastian Coe is? Hmmmm probably not. I'm showing my age. Check him out. http://en.wikipedia.org/wiki/Sebastian_Coe

Everyone did the following: Except Aaron who worked on hurdles.
Regular warm-up: 4 laps/stride/jog or walk, dynamic stretch, drills
3 x 10m
3 x 20m
3 x 30m
3 x 60m

Present @ training session were the following Athletic Athletes in no particular order of importance:
Ariele, Jared, Kile, Nickie, Sara, Taylor!
Taylor came from soccer practice so her reps were cut down a bit.

Aaron
Hurdle drills
Hurdle work

Coach Rawle
"I've always felt that long, slow distance produces long, slow runners." - Sebastian Coe

1/15/08 Marcos de Niza

2008-01-16T18:34:00.000-08:00

Hello BurninguptheTracksters,

Today was short pure ALACTIC speed work for everyone, including those "I don't need speed" distance runners. (O:

Everyone did the following:
Regular warm-up: 4 laps/stride/jog or walk, dynamic stretch, drills, prisoner squats
3 x 10m
3 x 20m
3 x 30m
3 x 60m

Present @ training session were the following Athletic Athletes in no particular order of importance:
Aaron, Allison, Anna, Bryan, Greg, Jessey, Joe, Keyshawn, Madeline, Malique, Mariah C, Mariah H, Nazhony, Naomi C, Natalie, Nicole, Nyle, Shannon!

Did I miss anyone? Don't think so, good job Rawle. I tend to miss things here and there, but hey, that's acceptable at my advance age.

Ja-ryan & Olivia were present after they Basketball games. Olivia's team won, Ja-ryan's team took a L in the lost column by one point.

Special Thanks to All those folks who paid their monthly dues and got their uniform monies in. You all need to get the uniform money in ASAP. We can't place the order without everyone's money. Your uniforms will cost more if we have to order individually. So get with it.

Coach Rawle
"No negative thoughts cross my mind on race day. When I look into their eyes, I know I'm going to beat them." - Danny Harris

1/14/08 Hamilton HS

2008-01-16T18:21:00.000-08:00

Greetings fast athletes,

Aaron
Block Starts

Arielle
Block Starts

Sara
Recovery from Half Marathon day
Easy Jog on grass
Stretch, PNF (proprioceptive neuromuscular facilitation) Stretch

Kile
10 x 200 w/30 secs recovery

Jared
10 x 200 w/30 secs recovery

Kenny
6 x 200 w/2 minutes recovery

Coach Rawle
"I always loved running...it was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs." - Jesse Owens

Saturday 1/12/08 "A" Mountain

2008-01-12T22:59:00.000-08:00

A Chilly morning at 7:45 am I must say.

The gang wasn't all here, but we had a good time anyway. I hoping folks have check the web site and don't show up tomorrow at the "hill"

Allison
5 x 60 - 15.48, 15.79, 15.66, 16.29, 16.54
5 x 30 - 7.59, 7.56, 7.35, 7.07, 6.88

Anna
5 x 60 - 14.01, 15.17, 14.98, 15.62, 15.23
5 x 30 - 6.64, 6.42, 6.57, 6.80, 6.51

Greg
5 x 60 - 11.63, 11.82, 12.19, 11.91, 12.04
5 x 30 - 5.63, 5.41, 5.54, 5.44, 5.53

Joe
5 x 60 - 11.30, 11.27, 11.39, 11.23, 11.18
5 x 30 - 4.93, 4.87, 4.99, 5.04, 5.08

Mariah C
5 x 60 - 15.90, 16.75, 17.41, 17.40, 17.41
5 x 30 - 7.32, 6.95, 6.97, 7.35, 7.16

Natalie
5 x 60 - 15.90, 17.26, 17.95, n/a, 18.29
5 x 30 - 8.14, 7.83, 7.66, 7.83, 7.64

Nyle
5 x 60 - 11.64, 13.68, 14.33, 14.17, 14.34
5 x 30 - 6.40, 5.96, 6.09, 6.07, 6.14

Rawle
5 x 60 - 10.14, 10.06, 10.02, 10.25, 10.52
5 x 30 - 4.75, 4.75, 4.96, 4.71, 4.84

Coach Rawle
"Only think of two things - the report of the pistol and the tape. When you hear one, run like hell until you break the other."
-Sam Mussabini

Sports Specific Warm-up & Drills

2008-01-12T21:06:00.000-08:00

Athletes of the world,

Here a few words about Warming up and Drills before sporting activities, practices and competition, such as Track & Field.

Here's what most everyone does (this includes a lot of college and pro teams still to this day or night).

The Traditional warm-up
Jog slowly for 5 to 15 minutes
Do some Static Stretching (that's the stretching that we all do or use to do, without even thinking about it. Touch the toes etc) Sit and chit chat for a bit.
Go and do workout

Hmmmmm can you think how you felt once the workout started after warming up this way? Well most of you probably never really gave it much thought. You just did it that way because that's how everyone has done it for the past 100 years. But lets think about it for a minute. Does the above warm-up really warm you up? Actually I believe it does the opposite. It cools your down (it doesn't take long to cool down after a run, especially a slow jog) and makes you relax and mellow (not how you want to feel before getting ready to put the pedal to the medal (OK the Feel The Heat Feet to the Track). You probably had to use the early reps of the workout to really warm-up or rewarm-up. So basically this traditional way of warm-up makes you cold and blah both physically and mentally. All of your systems have been switch off before you even get started with the meat of the training session. Not a good way to start a workout, especially a workout as ballistic as a speed workout. Right? Right!

Okay now, here comes the hotstepper. Isn't that a song or something. The more active and DYNAMIC WARM-UP! I wished I warmed-up like this when I was a young lad. Oh well, too late. I would have run a lot faster and definitely wouldn't have pulled my hamstrings a thousand times over. Why did I pulled my hammies so often warming up the traditional way you asked? If I only knew (or if my coaches knew) what I know now, today, this moment. Just a little commonsense actually.

You warm-up slow and then Static Stretch your muscles out longer than normal, then go out and compete in a ballistic Dynamic (there is that word again) event like the 100 meters. Well, guess what the body is going to say. Hey, what the heck are you doing? You surprised me, hello work with me here. I didn't expect you to move so fast so quick. We just got done with that slow relaxed stuff and my muscles are already stretched out pretty good thank you very much. They can't stretch much further or things will be catastrophic (those are the kind of pulls when the entire muscle is pulled, complete separation - need surgery to repair - YIKES) I need to protect my self. Bing. Ouch! and we either ease up, stop completely or fall to the track to stop from pulling it any worse. These tears are the body protecting itself from doing anymore damage.

Anyway, back to DYNAMIC warm-up:
The sports specific warm-up we do and what other smart coaches do actually came from the land of Communism, the Soviet Union, the Bloc. Not blog, Bloc. They started this process back in the 70s or so, along with some other processes that we don't need to go into at this time.
Hint: The Germans were doing those other processes also on a wide scale and some of our high profile athletes are getting caught left and right for those same processes. However, that's another story (and not a good one), back to the Dynamic present.

Basically, the Sports Specific Dynamic Warm-up (we are track and field athletes, but other sports can and have copied and also adapted our warm-up routines to they individual sport. That's a good thing by the way) where was I? Always same to get off track (no pun intended, see what I mean?)

Oh yeah, the Dynamic Sports Specific Warm-up is designed/intended/meant/used to prepare the body and mind (yep your body and mind) for optimal performance for what is about to come. Usually something active, fast and ballistic, unless you are a marathon runner, but even those elite runners move pretty darn fast. By the way, good luck to all the half marathon and marathon runners at the PF Chang tomorrow. We have the Pasternaks, Sara Flubacher and Amalia Kingsbury running. If I miss anyone else sorry. Go Gang Go!

Any ways, back to my Dynamic story.

Here is what we are trying and do accomplish warming up this way. Dynamically!
1. We become Progressively Dynamic (that's why I want your last 100m stride to be faster than your first)
2. We Raise our Body Temperature (this process will switch on many physiologic processes that will make the upcoming workout session more effective, efficient and much safer)
3. We get our Neuromuscular system fired up (think leg swings)
4. We put our minds in the right frame of MIND (no pun intended, really I mean it) to get the best and most out of our bodies during the workout and competition. (this is why I am always asking you to concentrate and focus)
5. We do drills that mimic and/or replicate the exact movement of sprinting, running and jumping. Throwing too when we get some throwers. Of course we'll need a throws coach because I know exactly nothing about the throwing events.
6. From the time we start until our drills are finish, our Range of Movement and Motion (ROM) totally improves. Right?
7. We have an increased of Oxygen use in our muscles
8. We just feel like we are ready to Go Go Go

I'm sure there is plenty more positives, but can't think of anymore right now. (hey it's late and I'm old, give me a break will ya)

I know there is plenty of research out there that shows warming up Dynamically reduces the risk of injury. However, I don't need to read all that research. I can see and feel for myself the difference since I started warming up this way. It works.

So as you can see, this is one of the main reasons I like to watch and stay in control of the warm-up. I am not picking on anyone when I point out something you are doing incorrectly. I am just trying to help you improve and focus on your movement and make sure you don't form bad habits. As we all know, bad habits are hard to break.

Oh by the way, it's always better, in my humble opinion, to do many of these drills barefoot. It's kind of cold and damp out these days, so I wouldn't push anyone to take those smelly shoes off, but if you feel like it, go right a head and go barefoot. I can take the smell, I think or NOT. The reason barefoot works better (ask the Africans and Island Athletes) is the fact that shoes with all that great protection ends up being the death of our feet and legs. The thick mid soles of most running shoes prevent the Calf Muscles and Achilles Tendons from flexing optimally. Plus, they reduce the ability for us athletes to specifically strengthen all of these areas and the footsie itself. Of course, if you are running around barefoot (like I use to do growing up on the "Island in the Sun," Barbados, when I was a little lad) your feet are going to get stronger and be tougher. The stronger your feet the more SPEED, POWER and AGILITY you will have. GUARANTEED!

Now I hope you can see the method to my madness, which if you really, really, really really think about it, isn't really madness at all. The traditional way of warming is however.

Coach Rawle
“A Journey of 1000 leagues must begin with a single step.” Lao Tse, 550BC

Thursday 1/10/08 Marcos

2008-01-12T19:58:00.000-08:00

Hello Speedsters,

A good turnout at Speed City Tempe on Thursday evening. Lets hope people continue to come out and stay consistent.

Remember: Always concentrate and focus on your form, technique and effort. Especially when you are doing drills. Don't neglect good form while doing drills. The drills are just as important as the workout. If they weren't I wouldn't have anyone I train do them. They serve a purpose. If you want to know the purpose ask me. Better yet I'll write a few words about warm-up and drills on my next blog post. How you do the drills during warm-up will transfer to how you run on the track. Focus, Focus, Focus!!!

The only reasons athletes don't have good efficient running/sprinting form is lack of concentration, focus and laziness. Now of course I know none of you are lazy, because if you were, you wouldn't be out training with us, right? Soooo the culprits are usually concentration and focus or lack of. Ask yourself when you are running, do I look good?, do I look pretty or can people in the stands tell I'm hurting? Run tall, don't sit. Think about it all the time when you are training and before long you wouldn't have to think about it as much because you'll notice and "feel" the difference and improvement in your form. You'll feel yourself running more efficient and economical. Look good, run better.

Everyone did the following:
Warm-up - 4 laps Stride/Jog (distance) or Walk (sprinters) with push-up after each lap
Dynamic Stretch, Sprint Drills on grass

Distant Group:
Allsion, Anna, Bryan, Joe, Mariah C, Mariah H, Naomi (Mariah C's Mom), Natalie, Nyle.
1 x 1 lap of Sprint 100m walk back 50m
Sand Drills bare foot in Long Jump Pit - (most)
Jump-ups reach for the sky
Plyometrics over cones - variety L/R legged, sideways and two legged
Plyometrics x 20m on grass - 1 legged hop(R/L), Frog jump
A hearty Welcome to Allison and Natalie - you'll enjoy the training - just stay consistent.

Sprint Group/Kids/Fitness Group:
Kenny, Keyshawn, Madeline, Malique, Nazhony, Nicole, Paula, Russle, Shannon, Tommy
Plyometrics over cones - variety L/R legged, sideways and two legged
Plyometrics x 20m on grass - 1 legged hop(R/L), Frog jump, bounds
Plyometrics - Up Mini Bleachers
Kenny thanks for leading the group, way to stay focus gang.

Hurdle Group:
Aaron, Arielle, Greg, Nicole, Mariah H
Hurdle Drills - Against fence, then on track - Lead leg, Trail Leg, Over top

Worked on Hurdle starts to first hurdle (110 - Aaron, Greg)
First time for Greg going over hurdles since his college days (what's that like 10 12 years ago?). Looked like he didn't lose a thing. Good job I'm sure you will be a bit sore.

Worked on Hurdle starts to first hurdle (300 - Arielle, Nicole)
Good job ladies - remember we need to stay focus, especially when working on an event as technical as the hurdles. Concentrate, Focus, Zone in. It's you and the hurdle.

Mariah - First day ever, hurdling - worked on going over banana hurdles, three steps
Worked on going over regular hurdles - on grass to get comfortable and lose any fear.
Great job! You will surprise some folks this year. Surprise is always a good thing. Hopefully their aren't reading this blog.

Aaron & Nicole worked with Arielle - thanks for helping the rookie (O:

Olivia & Ja-Ryan were at practice but did not train as their came from Basketball practice. Thanks for coming by and showing support to your teammates.

AWESOME Job today everyone.

Coach Rawle
"To Be The Best, You Have To Train With The Best"
You all are all the best!

Wednesday 1/9/08 Hamilton

2008-01-12T19:45:00.000-08:00

Hello People,

Warm-up - 4 laps stride/walk or jog, dynamic stretching, drills

Aaron
Blocks
Hurdle Work (300 hurdles)

Arielle
Blocks
Hurdle Work (300 hurdles)

Kenny
Blocks
3 x 10
3 x 20
3 x 30

Niki (Welcome, sorry if I spelled your name incorrectly)
3 x 10
3 x 20
3 x 30
Work on blocks a little bit

Nicole
10 x 100 on grass walk back 100
Help Arielle with hurdles

Sara (Good luck and have fun at PF Chang 1/2 Marathon)
600 - 2:22
400 - 1:26
200 - 37.50

Coach Rawle
"Live for today, because tomorrow may never come"

Tuesday 1/8/08 Kiwanis Park, Tempe

2008-01-09T09:47:00.000-08:00

Greetings Speedsters,

Mighty fabulous job by all of you tonight. Great work and way to stay focus!!

Kiwanis Park in Tempe, AZ was the call of the day. Hope you all enjoyed the workout as there will be plenty more where that came from. Gotta get fit and in tip top physical condition. Just remember, you have to stay consistent if you intend to improve. You cannot come to practice one day, one week, then take two days, two weeks off and expect to improve. No way, no how! It wouldn't happen. Stay Committed, Consistent and Dedicated to yourself.

We had 17 brave souls at practice this find day: Katalina played assistant coach and swung on the swings as she came from a nil nil soccer match. Nil nil means 0 0 zero zero for those confused folks.

Aaron, Anna, Arielle, Greg, Joe, Katalina, Keyshawn, Madeline, Malique, Mariah C, Nazhony, Nicole, Nyle, Paula, Russell, Shannon, Tommy!!

Everyone did the same workout which consisted of:
Warm-up - 1 lap around the lake on grass
Dynamic Stretch - from head to arms, to waste, to knee, to ankles and toes - Right?
Dynamic Sprint Drills - 20m Aaron lead drills
3 x 400 - First one easy, next two hard
2 x Sand Drills - Toe walk, Heel Walk, Feet out & Feet in walk, Ankle in & out walk
2 x lunges in sand - forward, backward, side
3 x Standing Jump & Reach for the Sky in sand
3 x 30 sec - Push-ups, low reach crunch, low reach crunch w/twist & your choice
2 x 10 Plyometrics Jump up on jungle gym steps
Cool-down - 2 laps around soccer field

Coach Rawle
"Training Relentlessly Achieves Championship Karma, as well as Personal Development"

Tuesday 1/8/08 Kiwanis Park

2008-01-08T19:54:00.000-08:00

Greeting Earthlings,

Kiwanis was the call of the day/evening/night! Hope you all enjoyed the workout as there will plenty more where that came from. Just remember, you have to stay consistent if you intend to improve. You cannnot come to practice one week, then take two weeks off and expect to improve. No way, wouldn't happen!

Stay COMMITTED, CONSISTENT & DEDICATED to YOURSELF!

We had 17 (Katalina was assistant coach as she came from a soccer game) souls at practice this fine evening:

Everyone did the same workout which consisted of:
3 x 400 - 1st one easy, next two hard
2 x Sand Drills - Toe Walk, Heel Walk, Feet out walk, Feet in walk, Ankle in walk and Ankle out walk
Jump

Monday 1/7/08 Hamilton

2008-01-07T17:29:00.000-08:00

Hello Folks,

A rainy layed back Monday it was today. Happy Monday here comes Tuesday, hump day Wednesday is around the bend and all of a suddend you are up against teasing Thursday, which of course finally leads to TGIFriday. The day everyone is thriving so hard to get too and through. Almost here but not quite. Just a little bit longer, hang in there folks.

It was a cloudy, gray, overcast and cool (got colder by the minute) evening in Chandler, AZ. The dedicated souls that were at practice were:

AmazingAmber
10 x 200 @ 40-42

SuperSara
10 x 200 @ 42-44

TenaciousTaylor
14 x 200 @ 37-40

AwesomeAaron
2 x 3 x 30m
2 x 3 x 60m

AthleticArielle
2 x 3 x 30m
2 x 3 x 60m

KindheartedKenny
2 x 3 x 30m
2 x 3 x 60m

KnowlegeableKenyatta
2 x 3 x 30m
2 x 3 x 60m

NimbleNicole
1 x 30
1 x 400
Coaching duties due to sore Quad

Coach Racing Rawle

“If you want to measure how "good" you are, measure it against yourself. Are you better now than you were last year, last competition? Are you working to improve your weaknesses, as well as your strengths? You know, only 1 runner can win a race, but each athlete can have success for themselves... If you look at track & field this way, you'll be guaranteed to be "good!"

Sunday 1/6/08 The Hill

2008-01-07T13:35:00.000-08:00

Hello There,

Greetings in the name of hill training! "A" Mountain was the theme of the day.
Remember, the "A" is for Attitude, Acceleration, Acclimate, Accomplish, Accumulate, Achievement, Alactic, Anaerobic, Action, Activate, Adapt, Adjust, Advantage, Affect etc....

A beautiful morning for a few sixties and hundreds and thirties up a hill. Wouldn't you all say? I thought you would.

Madeline
4 x 60 - 21.22, 22.40, 20.75, 20.02
3 x 30 - 8.96, 8.95,, 8.97

Greg
10 x continuous 60m
3 x 30 - 6.00, 6.48, 6.32

Arielle
10 x continuous 60m
3 x 30 - 6.36, 6.50, 6.94

Mariah
10 x continuous 60m
2 x 100 - 29.20, 30.43

Nyle
10 x continuous 60m
2 x 100 - 29.30, 30.56

Joe
10 x continuous 60m
2 x 100 - 20.24, 20.98

Amber
10 x continuous 60m
2 x 100 - 30.29, 30.06

Miki
10 x continuous 60m
2 x 100 - 34.74, 33.96

Sara
10 x continuous 60m
2 x 100 - 36.15, 33.96

Shayne
10 x continuous 60m
2 x 100 - 22.45, 23.54

Kile
10 x continuous 60m
2 x 100 - 20.21, 20.94

Aaron
10 x continuous 60m
3 x 30 - 5.78, 5.98, 6.11

Katalina
10 x continuous 60m
3 x 30 - 6.66, 6.67, 6.89

Coach Rawle
The quality of an athletes' results is in direct proportion to that athlete's effort and commitment to excellence regardless of his or her event.

Thursday 1/3/08 Marcos

2008-01-07T12:58:00.000-08:00

People of the world UNITE!

Quite a bit of action on Thursday. Pretty tough workout for everyone, but you all did exceptionally well. You see, this running stuff isn't as difficult as you thought. Right? Right.

Aaron
3 x 60 - not timed
3 x 150 - not timed

Arielle
2 x 300 - 50.15, 50.92
1 x 350 - 1:07.85

Nicole
2 x 300 - 59.56, 55.21
1 x 350 - n/a

Greg
3 x 350 - NT, 58.80, 59.63

Joe
4 x 400 - 1:06, 1:06, 1:07, 1:04
2 x 250 - 37.38, 36.23

Paul
4 x 400 - 1:09, 1:07, 1:05, 1:08
2 x 250 - 36.18, 40.21

Nyle
4 x 400 - 1:25, 1:12, 1:10, 1:15
2 x 250 - 46.33, 44.01

Mariah
4 x 400 - 1:25, 1:13, 1:11, 1:19
2 x 250 - 42.10, 40.23

Anna
4 x 400 - 1:25, 1:14, 1:12, 1:19
2 x 250 - 46.91, 47.08

Sara
4 x 400 - 1:06, 1:24, 1:28, 1:31
2 x 250 - 50.54, 51.35

Amalia
4 x 400 - 1:40, 1:45, 1:54, 1:45
2 x 250 - 1:08.38, 1:10.88

Nazhony
5 x 150 - 24.76, 27.61, 25.95, 25.88, 27.35

Olivia
5 x 150 - 26.69, 25.96, 26.20, 27.12, 27.70

Keyshawn
5 x 150 - 38.44, 39.21, 38.47, 38.58, 40.33

Shannon
5 x 150 - 27.35, 29.23, 28.75, 28.45, 30.57

Russell
5 x 150 - 39.41, 39.21, 38.49, 41.54, 40.33

Tommy
5 x 150 - 39.94, 39.21, 39.63, 42.41, 43.88

Madeline
5 x 150 - 30.07, 34.69, 35.44, 35.38, 36.59

Paula
5 x 150 - 33.25, 31.39, 29.51, 31.88, 33.85

Malique
5 x 150 - 27.46, 25.86, 25.94, 25.50, 26.56

Coach Rawle
"Always strive to do the right thing, it's nice to be great, but it's far greater to be nice"

Hamilton 1/2/08 4pm

2008-01-03T12:40:00.000-08:00

A small group indeed. We practice on soccer practice field due to soccer games.

4 lap warm-up, Dynamic Stretch & Drills

10 x 100 with various rest intervals

Lot's of Plyometrics Drills (cones) and Forward, Backward and Side Lunges
(safe to say, we'll be a little sore in the not too distant future)

3 x push-ups, leg lifts, crunches

1 lap cool-down

Aaron, Arielle, Nicole, Rawle

Coach Rawle
"To reach your potential, you have to train consistently"

Welcome to 2008!!! (First Session of the Year)

2008-01-03T12:02:00.000-08:00

Hello People of Feel The Heat Nation,

I trust your Holiday Season and New Years was one of great joy, happiness and relaxation (probably not on this one). Now we must continue our quest for success, personal goals and development.

Let's have an AWESOME 2008 on the Track, Field, Trails, Snow, Road, Grass, Water and wherever else we train and compete.

Marcos de Niza - 1/1/07 5pm
Below is results from the committed and dedicated group that trained on New Years Day! Great job all completing such a touch workout.

Everyone did 4 laps of Striding the straight and jogging (distance) or walking (sprinters) the curve. Dynamic Stretch & Drills. 1 to 2 lap cool down of slow jogging.

Aaron
3 x 350 - 52.39, 49.94, 55.55(ouch, this one hurt)

Nazhony
3 x 250 - 48.12, 48.44, 47.34

Madeline
3 x 250 - 1:02.48, 1:01.50, 1:03.61

Keyshawn
3 x 250 - 1:05.34, 1:08.76

Anna
2 x 1000 - 3:44.75, 3:59.71
1 x 800 -3:07.71

Bryan
2 x 1000 - 3:15.94, 3:21.16
3 x 800 - 2:37.89, 2:47.80, 2:44.66
1 x 400 - 1:11.77

Joe
2 x 1000 - 3:01.75, 2:57.23
3 x 800 - 2:23.32, 2:29.05, 2:27.50
1 x 400 - 1:01.55

Mariah H
2 x 1000 - 3:44.35, 4:02.63
3 x 800 - 3:05.85, 3:11.20, 3:22.01
1 x 400 - 1:18.76

Nyle
2 x 1000 - 3:51.15, 4:00.44
3 x 800 - 3:10.03, 3:16.29, 3:18.40
1 x 400 - 1:23.20

Coach Rawle
"You Only Need To Beat Your Opponent by 1% Not 10%"

Snowshoe Race on January 20th

2007-12-30T22:32:00.001-08:00

Has running gotten too easy? Do you destroy the competition at every meet?
Well strap on a pair, and try the

Kahtoola Snow-or-No Snowshoe Race

on January 20th at the Flagstaff Nordic Center.

And for those lifetime Phoenix residents who have never heard of snowshoeing, or snow, here's a demonstration of snowshoe racing technique:

Snowshoe race on January 20th

2007-12-30T22:32:00.000-08:00

Has running gotten too easy? Do you blow away the competition at every meet?
Check out the

Kahtoola Snow-or-No Snowshoe Race

on January 20th at the Flagstaff Nordic Center.

If you've lived in Phoenix your whole life, and aren't sure about snowshoeing, or snow, check out this

To All "Feel The Heaters"

2007-11-22T08:13:00.000-08:00

Well this is Aaron and I just wanted to wish everyone a HAPPY THANKSGIVING. Remember. leftovers are welcome at practice...at least after

And Rawle, dont get any crazy ideas while your in New York... Hope your havin a good time.

Aaron

11/19/07 Practice - HHS

2007-11-19T18:35:00.000-08:00

Hello There,
It was a nice night to practice and we also got to watch a little girls soccer.
Hope the distance group had a good time at the XC Banquet.
Well, sorry have to rush this one as I need get ready to head to the East Coast in a few moments. Call me if you have any question.

Aaron
Hurdle Work
Blocks
Blocks to first hurdle
1 x 250 - 34.33
1 x 150 - 17.01

Eric
Blocks
1 x 250 - 40.14
1 x 150 - 22.27

Kenny
Blocks

Lauren
Blocks
1 x 250 - 42.17
1 x 150 - 23.73

Amber
400 - NT
300 - 54.23
200 - NT
100 - NT

Lucia
400 - NT
300 - 1:01.47
200 - NT

Miki
400 - NT
300 - 57.45
200 - NT
100 - NT

Sara
400 - NT
300 - 55.42
200 - NT
100 - NT

Shayne
400 - NT
300 - 47.37
200 - NT

Trevor
400 - NT
300 - 47.40
200 - NT

Coach Rawle
Have A Happy, Healthy & Safe Thanksgiving Everyone!

Sunday 8am 11/18/07 "A" Mountain Territory

2007-11-19T11:28:00.000-08:00

Hello,

Sunday was a busy morning at the hill. We had about four different groups doing they thing. I didn't get a chance to chit chat with everyone to see how they were feeling like I would have liked to. Remember, if you all ever have any questions, concerns or suggestions, Do Not Hesitate to let me know, either before, during or after practice. Before and after are usually the easiest times for obvious reason. (Ah, I can only concentrate on one thing at a time. It's called advance aging). I'm very receptive and open minded to suggestions, so don't be shy.

Remember: NT stands for No Time
Interpretation you ask? The coach and/or athletes goofed up the times. It happens. Also, sometimes the stopwatch isn't used for a particular workout.

Who is that athlete above? Hint. He was somewhat fast and also lived in Arizona, Paradise Valley to be exact, after retirement.

Brett (Welcome)
2 x 20 - 3.98, 4.21
2 x 30 - 5.41, 5.25
2 x 60 - 10.46, 10.66

Nicole (patience, you'll be back & better than ever)
2 x 20 - 5.23, 5.22
2 x 30 - 7.01, 6.90
2 x 60 - 16.04, 14.88

-----------------------------------------------------------------------------------

Amber (It all about good efficient form, no head movement)
2 x Bottom to Top - NT, 1:45.57
1 x Middle to Top - 45.00
2 x 60 - 14.17, NT

Lucia (Use those arms and run tall)
2 x Bottom to Top - NT, 2:20.66
1 x Middle to Top - 1:01.76
2 x 60 - 18.62, NT

Sara (Arms, Arms, Arms)
2 x Bottom to Top - NT, 2:07.22
1 x Middle to Top - 49.95
2 x 60 - 16.34, NT

Shayne (looking good, just stay consistant)
2 x Bottom to Top - NT, 1:25.56
1 x Middle to Top - 39.73
2 x 60 - 13.77, NT

Taylor (make sure to get 3-5 100 meters/yards strides on grass after your soccer practices on days you can't come to training)
2 x Bottom to Top - NT, 1:42.98
1 x Middle to Top - 44.10
2 x 60 - 14.49, NT

----------------------------------------------------------------------------------

Arielle (Pump those arms fast and keep those shoulders from swaying, keep elbows in)
2 x 60 - 12.94, 12.71
1 x Middle to Top - 39.38
1 x 100 - 24.06
2 x 60 - 6.35, 6.60

Greg (I believe you are officially in shape. It may not feel like it during the workout, but you are)
2 x 60 - 12.00, 12.04
1 x Middle to Top - 35.17
1 x 100 - 23.35
2 x 60 - 6.07, 6.04

Katalina (stay healthy during soccer season and keep that head of yours level at all times. No looking up to the sky at the planes)
2 x 60 - 13.89, 13.62
1 x Middle to Top - 47.63
1 x 100 - 25.22
2 x 60 - 6.75, 6.38

Kenny (you should be starting to feel like you speed has improved. 10.9 and better in 2008)
2 x 60 - 10.30, 10.43
1 x Middle to Top - 30.97
1 x 100 - 23.06
2 x 60 - 5.79, 5.73

-----------------------------------------------------------------------------------

Bryan (looking nice and smooth, just be aware of your arms, especially near the end of the race. Pump them like there's no tomorrow)
2 x Bottom to Top - NT, NT
2 x 100 - NT, NT
2 x 60 - 13, 12

Joe (Welcome, your potential is outstanding)
2 x Bottom to Top - Nt, NT
2 x 100 - NT, NT
2 x 60 - 11, 11

Mariah C (2008 track season will be a break out year for you. Make sure to run tall and I don't have to tell you to run tough, you already do)
2 x Bottom to Top - NT, NT
2 x 100 - NT, NT
2 x 60 - 17, 15

Mariah H (Great form, it's almost time to work on speed, speed and more speed, look out people in 2008)
2 x Bottom to Top - NT, NT
2 x 100 - NT, NT
2 x 60 - 14, 13

Coach Anna (welcome back to hill training, let's go under 20:00 before the year is out)
100 - NT
2 x 60 - 15, 14

Coach Rawle (retired and useless I tell ya)
Remember Ezil Norman Quittal? No? That’s because he quit!
Never give up!

Thursday 11/15/07 - Marcos

2007-11-19T10:36:00.000-08:00

Hi There,
Yes yes I know, I am a slacking. But as the saying goes, better late than later.
A little Speed Endurance was the order of the day, with almost everyone doing the fast 2 x 250s. You all can thank Greg you only had to do 2 and not 4 due to him completing 80 push-ups and me only 70. Next time you all wouldn't be so lucky. I'm in serious push-up training mode. Next time, we'll head over to the pull-up bar. (O:

Katalina came from soccer practice so she started a little early because she was already warmed-up and did a little something different. She also practice her long jump run-up. Anyone else interested in the jumps or field events, let me know. I'll be the first and not last to tell you, I'm definitely not an expert in the throwing events, but we will hopefully one day, have a coach who is.

Jacqueline who is still on injured reserved, came by practice to see how everyone was doing and cheer us on. We are praying for her to recover speedily from her hip injury, so she can rejoin us on our quest to be the best.

Did I miss anyone below? I always get that feeling I miss someone. Hmmmm.

Greg (U of A All-comers Meet)
2 x 250 - 39.41, 37.29

Ja-ryan (U of A All-comers Meet)
2 x 250 - 37.99, 35.09

Jesse
2 x 250 - 39.88, n/a (still being bother by that Quad Muscle)
http://www.sportsinjuryclinic.net/cybertherapist/front/frontthigh/quadstrain.htm

Jessey
2 x 250 - 51.52, 52.06

Katalina (U of A All-comers Meet)
2 x 150 - 23.96, 25.30
1 x 250 - 57.50
3 x 100 - 16.05, 15.54, 15.71
Short rest for all these
6-8 Long Jump Approach

Kenny (U of A All-comers Meet)
2 x 250 - 33.83, 33.45

Keyshawn
2 x 250 - 1:09.86, 1:02.88

Madeline
2 x 250 - 53.80, 1:01.58

Malique
2 x 250 - 44.59, 47.68

Nazhony
2 x 250 - 49.38, 50.74

Nicole
2 x 250 - 47.68, 49.65

Olivia (U of A All-comers Meet?)
2 x 250 - 43.55, 48.58

Russell
2 x 250 - 1:15.66, 1:02.88

Shannon
Worked on her Triathlon training and bike to run transition
Run 400s - 1:35, 1:55
Bike 800s - 2:19, 2:05
Run 800 - NT

Tianna (U of A All-comers Meet)
2 x 250 - 43.12, 45.36

Tommy
2 x 250 - 1:17.74, 1:17.73

Tonya (U of A All-comers Meet)
2 x 250 - 41.12, 42.22

Coach Rawle (U of A All-comers Meet?)
There is Today, there is Tomorrow, and there is ToNOW.
The Time is NOW, Make Things Happen. don't let things happen.

Wednesday 11/14/07 - HHS

2007-11-15T09:10:00.000-08:00

Greeting Earthlings,

Remember, the exact distances for these 30s and 60s are not tape measured. So knowing my great measuring skills, I'm sure you ran a little longer than a 30 or 60 meters. That's good, just think, when you do run the correct and exact distances, your time will be faster and you will be quite overjoyed (O:

Aaron
Hurdle Work (Drills, Alternate Leg)
Block Starts
2 x 60 - 8.31, 8.72

Amber
3 x 30 - 5.04, 4.93, 5.00 (standing start, went on own)
3 x 60 - 10.14, 10.23, 10.10
1 x 150 - No Time (NT)

Arielle
Hurdle Work (Drills, Alternate Leg)
Block Starts
2 x 60 - 9.20, 9.10

Derek
2 x 30 - NT, 4.01
2 x 60 - 8.43, 8.63

Eric
Block Starts
3 x 30 - 5.00, 5.18, 5.07
2 x 60 - 9.49, 9.28

Kenny
Block Starts
3 x 30 - 4.61, 4.61, NT
2 x 60 - 8.38, 8.17

Lauren
Block Starts
3 x 30 - 5.48, 5.49, 5.60
2 x 60 - 10.52, 10.41

Roeshawn
2 x 30 - NT, 5.21
3 x 60 - 9.50, 9.69, 9.13

Sara
3 x 30 - 5.34, 5.20, 5.24 (standing start, went on own)
3 x 60 - 10.27, 10.88 (hip hurting)
1 x 150 - No Time

Shayne
3 x 30 - 5.01, 5.05, 4.47 (standing start, went on own)
3 x 60 - 9.11, 9.50, 9.73
1 x 150 - No Time

Coach Rawle
"Winners never Quit, Quitters never win"

Tuesday 11/13/07 Practice - Marcos

2007-11-15T08:46:00.000-08:00

Hi There,
It was relay day for some and repeat 300s for others. All in all, a good day.

Amalia
3 x 300 - 1:26, 1:19, 1:16
3 x 300 - 1:20, 1:13, 1:11

Amber
3 x 300 - 55, 56, 54
3 x 300 - 54, 57, 57

Sara
3 x 300 - 55, 57, 57
3 x 300 - 57, 61, 58

4 x 100 Relay
Plus 1 x 400 - NT

Team 2
Aaron
Keyshawn
Paula
Tommy
1:21.58, 1:17.94, 1:23.08, 1:18.21

Team 3
Ja-ryan
Malique
Olivia
Tianna
58.83, 58.25, 58.31, 59.65

Team 4
Eric
Jessey
Nicole
Russell
1:12.47, 1:11.60, 1:14.57, 1:14.69

Team 5
Greg
Kenny
Madeline
Nazhony
1:06.01, 1:05.42, 1:05.07, 1:06.53

Coach Rawle
"No matter how high the mountain is, it can be compared to a tomb under the heaven, so, if a man/boy or a woman/girl attempted to climb it, there would be no reason why he or she could not succeed. But very often the man/boy or woman/boy will claim that the mountain is too big to climb without ever having attempted it."
"You can achieve what you believe"

11/12/07 Practice - HHS

2007-11-12T22:05:00.000-08:00

Happy and Peaceful Veterans Day to ALL,

Warm-up - Everyone did 4 lap walk/stride, dynamic stretch and sprint drills
Aaron and Arielle added Hurdle drills

Aaron
Hurdle Work
Block Starts

Arielle
Hurdle Work
Block Starts

Eric
Block Starts - 10m, 20m, 30m

Kenny
Block Starts - 10m, 20m, 30m

Coach Rawle
"Don't fear The Hurdle, Attack The Hurdle"

Practice 11/11/07 Kiwanis Park

2007-11-11T20:13:00.000-08:00

Hi Gang,

Hope you all enjoyed the workout this morning. I certainly did and since I'm out of shape, I'm already feeling the soreness set in. Well even if I was in shape, I'll still be sore. Those downhills are tough on the muscles. I betcha you all feel faster however! (O:

Aaron
10 x 100 on grass with 30 secs, 45 secs and 1 min recovery
4 x Downhills (overspeed)

Arielle
10 x 100 on grass with 30 secs, 45 secs and 1 min recovery
4 x Downhills (overspeed)

Jessey
10 x 100 on grass with 30 secs, 45 secs and 1 min recovery
4 x Downhills (overspeed)

Nazhony
10 x 100 on grass with 30 secs, 45 secs and 1 min recovery
4 x Downhills (overspeed)

Paula
10 x 100 on grass with 30 secs, 45 secs and 1 min recovery
4 x Downhills (overspeed)

Rawle
10 x 100 on grass with 30 secs, 45 secs and 1 min recovery
4 x Downhills (overspeed)

Tianna
10 x 100 on grass with 30 secs, 45 secs and 1 min recovery
4 x Downhills (overspeed)

Tonya
10 x 100 on grass with 30 secs, 45 secs and 1 min recovery
4 x Downhills (overspeed)

Coach Rawle

SUNDAY 11/11/07 PRACTICE - KIWANIS PARK 8 AM

2007-11-09T19:34:00.000-08:00

Click on Maps

Hello Everyone,

Please note we will be training a KIWANIS PARK, Tempe on Sunday 11/11/07 @ 8 am. We will NOT be at the Hill due to the large influx of runners and fans that will be downtown Tempe for the Phoenix New Times 10k. Please wish some of our athletes, Amalia, Amber and Shayne good luck and whoever else may be running that I missed.

Please use the Baseline Rd entrance to Kiwanis Park. We will meet at same location we always meet, by the soccer field. the Baseline entrance is located between Mill and Kyrene.

If your have any questions????? Please don't hesitate to ring me.

Coach Rawle