all photos by Johnny Zhang / @jzsnapz
7:15am. Nick Hauger (left) and Matt Baxter (right) begin their pre-warmup activation routine. We do 7-10 minutes of activation exercises before every run to ensure our muscles are ready to perform.
Nick is preparing for the Valley ONE Half Marathon in Omaha, Nebraska on April 24.
Intern Ray Langlais chats with Coach Ben Rosario while the men warm up. Ray is the president of the NAU Running Club and will be assisting us during the build-up to the Olympic Games.
8:20am. 3-mile warmup jog complete. The men do a set of form drills and light strides before the session begins.
Buffalo Park, the site of today’s workout, sits at the north end of Flagstaff with the beautiful San Francisco Peaks in the background.
8:30am. The workout begins. 4 miles at lactate threshold effort (aka 2 hard loops around Buffalo).
The men are running on the Nate Avery Trail, named, in memoriam, for Nate- a Flagstaff neurosurgeon who gave selflessly to the community.
8:50am. Workout complete. Matt averages 5:04 per mile and Nick 5:07. Solid times for the difficult loop at 7,000ft.
5:00pm. Ryan Hill (above), Steph Bruce, Tyler Day, Scott Fauble, Julia Kohnen, Rory Linkletter, Lauren Paquette, and Sid Vaughn have a workout at the Sedona Red Rock HS Track.
No one enjoys workout day more than Steph!
Rory, Sid, Tyler, and Faubs kick things off with a 3-mile tempo run at 4:50 pace.
Our team’s official pacer, Ben Bruce, leads Steph and Lauren through a monster session- 3mile/1mile/2×800/4×400.
Julia Kohnen had the same workout but at different paces as she returns to fitness after a setback in February.
Tyler Day is also on the comeback train. An achilles injury in December has meant a long, slow build back to full training. He’s getting there.
Ryan Hill threw down 16 x 200 in 29 seconds each, followed by 5 x 150 meters FAST as he prepares for next week’s U.S. Road Mile Championships in Des Moines, IA.
Lauren will be joining Ryan in Des Moines, attempting to win her first ever National Title.
Sid jumped in to help Tyler on his last repeat of the day.
The athletes often change from racing flats into spikes for the fastest part of the workout.
Faubs is returning to the track for the first time since 2018 at the Bryan Clay Invite 10,000 meters (4/18).
Jenna Wrieden joined us as our assistant coach in January. She was happy with what she saw today.
Rory had a good one. His season will culminate with an attempt to make the Canadian Olympic team.
6:30pm. Sid’s face sums it up; a long, hard, successful day.
Thanks for the pics Johnny!!