Cardinals Crush 1K Repeats At 7K Feet

Last year at the AIA State Championships, the St. Michael girls' team of four scoring sophomores and a junior clinched the first Team Title for the Cardinals since 2003. Before that, Ali's mother Kelly Bia led the Cardinals to victory for the 1A Girls' Cross-Country Title back in 1995.

About a month ago, we caught up with the Cardinals for a VO2 max workout in the southern end of the Fort Defiance Plateau, at over 7,000 feet elevation. Most varsity athletes ran the reps at around 3:20-4:00 min. pace.

This past Friday, the St. Michael dominated the D4 - Section III Girls' race at Hidden Cove Golf Course in Holbrook, while the boys finished 6th in the Boys' race to qualify for the States.
Catch the St. Michael Cardinals in the D4 races at Cave Creek Golf Course, this Saturday. The girls will race at 9:15 am, while the boys will race at 10:10 am as the second and fourth races of the day.

Workout Outline

(6x1000m w/ 3-4 minute rest)

Check out our interview with the St. Michael Cardinals along with stats from this year in the following page.