Saturday, August 20, 2016

DXC Summer Update #11

Darts - 
It is hard to believe we are wrapping up the summer. For the most part, it has been a great summer of training. I feel like we have grown as a TEAM and as individuals. We have a ton of work in front of us, but we have set ourselves up for a solid season. The point of all the summer running was to get us to this point with a strong base, some mental toughness, some TEAM unity, and some excitement. I am proud of those of you who put in the work and developed as distance running animals, and those of you who are putting your full heart and effort into the TEAM. I feel like some of you lost your passion that I saw at the start of the summer, but I hope that you will give it another try going forward and really put some effort into finding your greatness and contributing to the TEAM this season. 
For some of you, the summer training may not have gone the way you planned - try to stay positive and hopeful, and be determined to still put together a strong cross country season. Sometimes it is more about your toughness and your ability to make it through hard times and overcome challenges. Believing in yourself and the program will pay off in the long run (no pun intended). Just don't give up!
I have attached the summer mileage as I currently have it. Please email me your week 11 and anything you might be able to report from previous missing weeks. I will also expect one last report from you next week to give us our traditional 12 weeks of training. The TEAM record is still in reach, but we have not finished as strong as I was hoping, so we may not get it without everyone reporting what is missing.

DXC Assignment -  Also in this week's mileage email, I would like you to include something that you have done with running this summer that makes you proud. What have you done with your running/training that you are really excited or proud about? It might be your improvement, your discipline, your attitude, conquering a fear, overcoming a challenge, or anything that really makes you happy about your training so far. 

Grass Relays at Westlake High School - Our first official race of the cross country season will be on Saturday, August 27th at Westlake High. The race will be 2 miles with some hay bales. We have not been to this race in the past 4 years, but it was always a fun opener when we did go. Everyone on the team is expected to participate. If you can't race (due to injury), you can still come and support your teammates and have fun.
Schedule:
6:05am - Meet at Davis
6:15am - Bus Leaves
8:00am- Girls JV - Freshmen/Sophomore
8:25am - Boys JV - Freshmen/Sophomore
8:45am - Girls JV - Junior/Senior
9:05am - Boys JV - Junior/Senior
9:20am - Girls Varsity Relay (top 5 TBA) 
10:40am - Boys Varsity Relay (top 5 TBA)
1:00pm - arrive back at Davis High (your parents can bring you home early if needed, but you will always be encouraged to stay through all the races and come home on the bus). 

Racing Shoes (for those who still don't have spikes)- Although it is not required to race in cross country spikes, most of you will want to find a pair of spikes that you can race in this fall. Cross country spikes have a full rubber sole (no hard plastic on the bottom). You can find great cross country spikes at Striders and Wasatch Running. You can also check at Ross and sometimes find some killer deals. And you can order spikes online - I think the best online option is Eastbay.com (last year's models are often at a great discount). I really like the Nike Victory and XC Rival, the Saucony Shay and Kilkenny, the Brooks Mach 17 or Mach 18, and the New Balance XC900
Eastbay.com Cross Country Shoes - 

In School Routine - Starting Wednesday, we will meet at 2:45 in my classroom every day after school. Freshman will join us at 3:10 or so by the south doors. Our "hard" practices will last until about 5:00-5:15, our "easy" practices will go until about 4:30-4:45. The first 2 weeks are typically the HOTTEST - make sure you are carrying a water bottle with you all day at school. Also, try to have a snack or something in your locker for after the hard practices. We will figure out lockers this week. The Senior, Junior, and Varsity boys will be in the team locker room - sophomores and freshmen will be in the big locker room. The girls will have the TEAM room (and most will have a locker buddy).

This Week:
Monday - 6:30am at the School. We have to meet earlier than originally planned because of an early faculty meeting. We will be doing a tempo run and some track work. 
Tuesday - Distance run on your own. Get it done in the morning and enjoy your last day of summer.
Wednesday - Meet in my classroom at 2:45pm. 9th graders come to the school as quickly as you can and change into your running clothes. We will meet you at the south doors around 3:10. 
Thursday - Same as Wednesday; Uniform Handout; Drug Test Consent Meeting.
Friday - Same. 9th graders meet in my classroom at 2:30. Make up Uniform Handout.
Saturday - Grass Relays at Westlake.  

Drug Test Consent Form Meeting - We need to get the drug test consent forms signed and out of the way for the year (you won't need to attend again for track). We are meeting with one of the administrators at 5:00pm on Thursday (8/25) in the Davis cafeteria - right after practice. We need all the athletes to be there with 1 parent representative. If your parents can't come - still show up and get the form. This meeting will only take 10 minutes. There will be a way to make up if you missed, but it is a ton easier if you can just make it to this meeting. Thanks!

That email sure had a lot of detail. Thanks for reading through it all. Let me know if you have any questions.
Happy Running!!
Coach Talley

Sunday, August 14, 2016

DXC Summer Update #10

Darts - 
I hope you are enjoying your weekend and maybe getting some inspiration from the Olympics. I was inspired by your Dart Challenge 5k efforts yesterday. Thanks to all those who came and participated and all the parents who came and helped with our race. If you didn't get a chance to race, we will have plenty of opportunities in the next few weeks. While we have a ton of work in front of us, it was a solid start to our cross country season. 
The boys were led by a great race from Camren Todd in 15:38. Cam has been figuring out a few health issues, so it was very encouraging to have him back up front. Josh Peters was right behind with 15:41 and Frasier Williamson rounded out the top 3 with 15:58. It was only the 3rd time ever that we have put 3 guys under 16:00. Our top 10 boys all finished under 16:30. We set a new TEAM time record for the course (top 5 combined times) with 1:19.26, breaking last year's record of 1:19.34. We also set a team record for most boys under 17:00 (13) and most boys under 18:00 (25). It was an impressive TEAM performance. I was excited to see how well the groups of boys worked together and how tough our guys were through the middle, hard part of the race.
The girls were led by a strong performance from Ally Geisler with 18:50. It's Ally's PR for the course and a great start to her senior year. Alicia Halverson also dipped sub 19 with an 18:59 for 2nd. Grace Neuenschwander moved well over the second half of the race for our 3rd best finish in 19:29. Our girls TEAM time of 1:36.35 was only :09 behind last year, which is a positive time considering Aubrey was gone on vacation. We also set a new team record for girls under 23:00 with 21 total. 
We were also very impressed with what we saw from some of our young runners. If you take a look at some of our past 9th grade boy times, we really have an impressive group this year. Past 9th grade marks - Colter Blanchard (18:08), Camren Todd (18:21), Frasier Williamson (18:40), Colton Rimann (18:59), Josh Ward (19:28), Josh Peters (21:07). This year's 9th (and 8th and 7th) grade boys - Garrett Direda (18:31), Jalen Anderton (18:28), Carson Coleman (19:01), Jacob Halverson (19:01), Isaac Neuenschwander (19:14), Simon Mitchell (19:21), Nate Jaster (18:28), Sam Allen (19:30), Daniel Larsen (19:38), Kurt Thornton (19:42), Spencer Hogan (19:47), Colin Major (19:48). We are seeing some definite potential for the future if our current young guys will catch fire and work for it just like our current seniors did at their age. 

End of Summer - We only have 2 more weeks that count on summer mileage. Please email me anything you might be missing from the past few weeks, and then make sure to report this week and the next 2 weeks (taking us into the first week of the school year). After that, you don't need to email through the season. Both our boys and girls should set new team records for overall mileage if we get the final reports in. #teamwork #summergrind. 

This Week:
Monday - Meet at the SCHOOL at 7:00am - distance run (40-80 minutes), stretching, and abs. 
Tuesday - Meet at VITA at 6:30am for the final time this summer - we're running hard - back to the school for weights after if you can. The THEME is TWINNING (pick a partner or group and match it up). 
Wednesday - On your own or in groups (good day for 2 runs for higher mileage).
Thursday - Meet at the SCHOOL at 7:00am - we are going to the Lagoon Trails for mile repeats - and weights after. This workout will take longer. Need drivers to Lagoon Trails.
Friday - On your own or in groups (another good day for a double).
Saturday - Meet at the SCHOOL at 7:00am for a long run and abs (and post run cereal bar).

Jared Ward is running the Olympic Marathon next Sunday (8/21) at 6:30am (MST). 

Other Items:
Eligibility - Please have all of your eligibility done by Friday, 8/19. I will resend the email with the requirements (I have been waiting to resend the email because I am waiting on the school physical schedule - sorry). 
9th Grade Routine once school starts - Once we begin school (Wednesday, August 24), All Davis High students will meet in my classroom at 2:45 (25 minutes after school). We will have a 15-20 minute team meeting most days. 9th graders are supposed to hurry to Davis High as fast as possible, and meet us at the south doors of the school. If we are not there, check up in my classroom. We typically leave to run between 3:10-3:15. All athletes will receive lockers in the Davis locker rooms. Practice will typically last until 4:30pm on easy days and 5:00pm on our hard days. Please let me know if you or your parents have any other routine questions.
Email List - Please let me know if any of your parents would like to be added to the update email list for the xc season. Thanks!

Keep doing the small things that will keep you healthy and help you recover and be able to work hard when we need to work hard (fuel, hydrate, stretch, massage, sleep). 
Happy Running!!
~Coach Talley

Saturday, August 13, 2016

Dart Challenge 5k Results

25th Annual Dart Challenge 5k
August 13, 2016 @ Barnes Park
Weather: 75 degrees, sunny. Course: 5000 meters on asphalt, flat
Men’s Race Record 14:43 by Jared Ward, 2011
Women’s Race Record 17:20 by Morgan Haws, 2011


Also posted at www.dartchallenge5k.blogspot.com

Boys/Mens Results Age
1. 15:17 Chase Horrocks 24
2. 15:38 Camren Todd 17
3. 15:41 Josh Peters 17
4. 15:53 Colter Blanchard 18
5. 15:58 Frasier Williamson 17
6. 16:03 Devin Jaster 17
7. 16:06 Brigham Halverson 17
8. 16:09 Matt Ward 17
9. 16:15 Jacob Vaughan 17
10. 16:18 Seth Stromberg 16
11. 16:22 Daniel Harris 17
12. 16:26 Adam Hedquist 16
13. 16:47 McKay Treadwell 17
14. 16:57 Lance Ford 17
15. 16:59 Derek Thornton 16
16. 17:04 Porter Van Drimmelen 16
17. 17:09 Connor Jones 16
18. 17:12 Zach Jenkins 16
19. 17:24 Branson Petty 17
20. 17:25 Marshall Ritter 24
21. 17:26 CJ Rees 16
22. 17:26 Jared Hogan 15
23. 17:31 Josh Christiansen 17
24. 17:32 Daniel Tumblin 18
25. 17:32 Tyson Datwyler 17
26. 17:33 Brandon Christensen 17
27. 17:40 Gregory Wallin 38
28. 17:44 Dallin Kitchen 17
29. 17:46 Nate Iverson 15
30. 17:50 Gareth James 26
31. 17:52 Daniel Hunter 29
32. 17:57 Carson Cox 17
33. 18:06 Cole Weaver 16
34. 18:10 Nate Sheffield 16
35. 18:11 Orson Thornton 44
36. 18:15 Jake Miller 17
37. 18:27 Colby Stettler 15
38. 18:27 Mikey Savage 17
39. 18:31 Garrett Direda 14
40. 18:37 Jared Winkelman 17
41. 18:38 Jalen Anderton 14
42. 18:39 Mitch Clove 15
43. 18:40 Caden Wheeler 15
44. 19:01 Carson Coleman 14
45. 19:01 Jacob Halverson 14
46. 19:05 Oakley James 15
47. 19:07 Kelton Johnson 17
48. 19:08 Josh Hall 15
49. 19:14 Isaac Neuenschwander 14
50. 19:17 Trey Ferrin 15
51. 19:19 Ben Murdock 15
52. 19:20 Jess Hyde 16
53. 19:21 Simon Mitchell 13
54. 19:28 Nate Jaster 12
55. 19:30 Sam Allen 14
56. 19:38 Daniel Larsen 13
57. 19:42 Kurt Thornton 14
58. 19:47 Nyle Ferguson 14
59. 19:47 Spencer Hogan 14
60. 19:48 Colin Major 14
61. 19:57 Hayden Vance 17
62. 19:59 Karson Hugie 17
63. 20:16 David Michelsen 16
64. 20:22 Brad Neuenschwander 43
65. 20:34 Brandon Manning 16
66. 20:42 David Bell 17
67. 20:45 Landon Wheeler 17
68. 20:46 Adam Timothy 39
69. 20:47 Brian Fuller 51
70. 21:05 Hyrum Palmer 17
71. 21:11 Hayden Walpole 15
72. 21:16 Elijah Williamson 14
73. 21:26 Ethan Nunes 15
74. 21:37 Chad Waddoups 43
75. 21:39 Aaron Kohler 15
76. 21:49 John Eaton 17
77. 21:54 Michael O’Driscoll 15
78. 22:05 Austin Judd 10
79. 22:06 Nathan Thornton 15
80. 22:10 Mystery Runner
81. 22:10 Jeff Jones 45
82. 22:14 Matthew Neuenschwander 13
83. 22:18 Braden Wilding 15
84. 22:20 Brett Wilding 57
85. 22:20 Ben Jaster 10
86. 22:22 Jason Boyd 17
87. 22:24 Cris Hogan 46
88. 22:57 David Beck 51
89. 23:11 Jacob Gipson 16
90. 23:38 Brent Clove 55
91. 23:38 Michael Duggar 60
92. 23:56 Sam Willden 14
93. 25:59 John Palmer 49
94. 26:01 Robert Campbell 34
95. 26:13 Troy Van Drimmelen 45
96. 26:39 Colby Thornton 11
97. 26:58 Gary Dowdy 59
98. 27:10 Michael Todd 53
99. 27:27 Clenneth Berry 45
100. 28:31 Phil Reid 42
101. 29:16 Christopher Green 41
102. 29:19 Will Iverson 8
103. 29:30 Bodie Williamson 12
104. 33:34 Chris Griffin 40
105. 52:25 Johnie Hall 70

Girls/Womens Results
1. 18:50 Ally Geisler 17
2. 18:59 Alicia Halverson 15
3. 19:07 Kalii Caldwell 15
4. 19:13 Stefanie Talley 40
5. 19:29 Grace Neuenschwander 17
6. 19:34 Miah Weaver 17
7. 19:43 Sarah Waddoups 16
8. 19:46 Kelli Holiday 15
9. 19:46 Jenna Connell 17
10. 20:00 Abbey Blair 15
11. 20:32 Abi Waddoups 15
12. 20:38 Jenna Goodrum 25
13. 20:55 Autumn Taylor 15
14. 21:02 Rosie Schraedel 15
15. 21:04 Sara Williams 17
16. 21:05 Haylee Downey 17
17. 21:21 Megan Allart 15
18. 21:22 Abby Lawrence 17
19. 21:48 Sara Miller 16
20. 21:48 Sydnee Rayl 17
21. 21:57 Abby Trudeau 15
22. 22:07 Ruby Jane Mathewson 17
23. 22:11 Amanda Ruvalcaba 17
24. 22:12 Jessica Walker 24
25. 22:15 Sarah Ferrell 16
26. 22:16 Brooke Holiday 9
27. 22:21 Madelyn Johnson 15
28. 22:25 LJ Holiday 13
29. 22:29 Louisa Twitchell 17
30. 22:40 Janice Johnson 47
31. 22:48 Emma Clove 17
32. 23:06 Malaree Wood 17
33. 23:35 Jasmine Balahadia 14
34. 24:08 Erin Berry 16
35. 24:09 Isabella Van Brocklin 14
36. 24:43 Jaysi Porter 15
37. 25:06 Andi Wright 9
38. 25:06 Kaity Datwyler 19
39. 25:16 Ally Smith 17
40. 25:19 Deveri Thornton 41
41. 25:35 Bailey Hatch 16
42. 25:36 Kylee Hoffman 15
43. 26:27 Becky Swanson 16
44. 26:36 Emily Van Drimmelen 42
45. 26:39 Markelle Luddington 16
46. 26:46 Brooke Jameson 19
47. 26:53 Heather Campbell 45
48. 27:47 Macy Griffin 15
49. 27:58 Lindsey Bowhuis 14
50. 27:59 Klarissa Hugh 15
51. 28:08 Emma Oliver 15
52. 28:30 Sarah Reid 15
53. 28:34 Katelyn Hoskins 17
54. 28:42 Kaitlyn Day 17
55. 28:47 Rebekah Issertell 16
56. 29:30 Amy Burnham 33
57. 29:47 Melodee Waddoups 11
58. 30:34 Kristin Jones 43
59. 32:26 Rebecca Waddoups 42
60. 33:19 Savannah Timothy 12
61. 33:34 Peggy Griffin 39
62. 33:46 Shauna Timothy 36
63. 35:40 Madie Christiansen 13
64. 35:40 Tara Jones 13
65. 36:25 Rebecca Palmer 15
66. 37:33 Shauna Enders 44
67. 37:40 Miriam Sheffield 55
68. 40:24 Rachel Child 33
69. 41:27 Brenda Hall 67
70. 44:19 Loretta Farnsworth 23
71. 45:11 Yolanda Feick 43

Kids 1k Results Gender Age
1. 3:58 Caleb Taylor M 10
2. 3:59 Isaac Halverson M 12
3. 4:00 Brooke Holiday F 10
4. 4:04 Josh Halverson M 10
5. 4:04 Tessa Geisler F 10
6. 4:18 James Peters M 9
7. 4:25 Collin Wright M 12
8. 4:25 Luke Willden M ??
9. 4:30 Jane Taylor F 7
10. 4:32 Daniel Schraedel M 9
11. 4:37 Shea Miller F 10
12. 4:42 Joseph Schraedel M 12
13. 4:43 Ethan Judd M 7
14. 4:49 Carson Waddoups M 10
15. 4:49 Ivan Van Drimmelen M 9
16. 4:52 Keley Miller F 8
17. 4:55 Micah Thornton M 8
18. 4:58 Gage Van Brocklin M 7
19. 5:00 Gus Van Brocklin M 8
20. 5:07 Henrick Van Brocklin M 7
21. 5:15 Lily Neuenschwander F 10
22. 5:15 Brooke Timothy F 9
23. 5:18 Samantha Talley F 8
24. 5:20 Dash Van Brocklin M 6
25. 5:33 Mallory Wheeler F 9
26. 5:34 Jetta Van Brocklin F 9
27. 5:43 Ashlyn Talley F 10
28. 6:12 Jarom Waddoups M 6
29. 6:19 Kristin Timothy F 7
30. 6:45 Maxine Van Brocklin F 10
31. 6:47 Hillary Wheeler F 5
32. 7:01 Mari Nye F 3
33. 7:41 Gunner Van Brocklin M 4

Sunday, August 7, 2016

DXC Summer Update #9

Darts - 
We are down to our final 3 weeks of summer training. It is time to step up our intensity and really start working to get into "race shape". If you have had trouble getting motivated so far this summer, start this week - with the Olympics, the Dart Challenge, and the upcoming XC Season. I have felt the excitement building with this TEAM, and I am really looking forward to the next few weeks of solid running and training. I can feel that this season is going to be legendary!

XC Camp - Our camp last week was a huge success. A big thanks to all of you who participated and all of the parents, alumni, and coaches who helped. Thanks to all the athletes for your positive attitudes and for being so well behaved.  Our focus for the week was believing in yourself, believing in your TEAM, and being passionate about what we are doing ("All you need is Love"). We had a guest speaker on Thursday night (my college teammate, Joe Wilson) who gave 3 challenges to everyone on the TEAM: 1) Make your bed everyday (be more disciplined); 2) Say or do something genuinely nice for someone everyday (be a better teammate); 3) Do something you don't like to do everyday (get out of your comfort zone). 
Overall, camp was a lot of fun with some strong running, fun games, and some great TEAM bonding. I know not everyone was able to attend, but more opportunities will come in the future if you are committed and work hard for them. Brad and I have both placed a bunch of pictures on Facebook (nearly 900 combined) if you want to check them out. 

TEAM Night at Wasatch Running Center - Thursday from 5:30-7:30pm at the Centerville store. All shoes and spikes will be 20% off if you purchase with cash and 15% off with credit. Wasatch has a great selection of cross country spikes. While spikes are not essential for racing, it is recommended that you find a good pair of racing spikes - it will make you faster on the courses we race. If you can't make it in to Wasatch, there are usually some pretty good deals online at www.eastbay.com and www.runningwarehouse.com - just make sure you are ordering cross country spikes (full rubber bottom - preferably with places for spikes).

Dart Challenge - The Dart Challenge 5k is this coming Saturday (August 13th) at 8:00am at Barnes Park in West Kaysville. You can register online at www.runnercard.com or bring me the attached registration form at any of the practices this week. You can also register in person on the morning of the race. The cost is $25. It is the TEAM time trial - so it is a mandatory race if you are in town. We also encourage you to get friends, family, and neighbors to participate - all the proceeds go back to the TEAM. Thanks!

Eligibility - I will be re-sending the eligibility email. Everything is due by Friday, August 19th. Please let me know if you have any questions.

This Week - 
Monday - Vita Course at 6:30am - The Theme is 
Tuesday - Run on your own or in groups
Wednesday - Meet at Davis at 7:00am - 1000m repeats at Nichols Park
Thursday - Meet at Barnes Park at 7:00am - Running the Dart Challenge Course 
Friday - Run on your own or in groups
Saturday - Dart Challenge 5k - Meet at Barnes Park at 7:00am

Thanks again for a great week at camp! The summer is rolling and I am very excited about our first races coming up. Keep working hard, keep working with purpose, and keep working together!



~Coach Talley

Saturday, July 30, 2016

DXC Summer Update #8

Darts - 
Just a brief update this weekend. Please try to get your mileage turned in today or early tomorrow (Sunday). Especially if you are heading to xc camp. It will be harder to go back 2 full weeks after camp. I hope you had another solid week of training. I was talking to the group on Thursday. We are now moving into our race preparation stage of the summer. The first 7-8 weeks have been all about the base mileage and trying to build some strength and endurance. Now we want to start getting into race shape. I am not expecting anyone to be there by the first few races, but our focus is primarily on the races in late September through November. Basically this means pushing yourself a little harder and trying to get in some runs with faster pace. I still want you to have about 2 recovery days per week, but we should start pushing the limits a bit more. Don't get stuck in the comfort zone--try to make your body a little better with pain and discomfort. We will be doing 2-3 hard runs/workouts a week as a TEAM from here out, and it becomes very important that you attend the TEAM practices when you are in town. After cross country camp, the organized practices are MANDATORY to being on the TEAM. If you are not going to make it to the practices, you need to let me know through text or email. Everything to this point has been optional (to some extent), but now we are going to pay closer attention to who is attending the practices (beginning August 8th). 

Those of you who are not attending cross country camp should do your best to get in workouts on your own or with friends. It is a great time to work hard and to be a little extra motivated. We will have future opportunities like this for all runners (Bob Firman, NXN Southwest, and next year's XC Camp). 
Monday - 4 - 8 mile Trail Run
Tuesday - 10 x 400 @ race pace on a Hill with Gradual Slope. Walk a quick recovery.   
Wednesday - 3 - 6 mile Training Run (Easy Pace) + Strides
Thursday - 3 mile Tempo Run + 4 - 8 x :60 (on grass)
Friday - 3 - 6 mile Training Run + Strides
Saturday - 6 - 10 mile Training Run
Sunday - Day Off - Send in Mileage

Important Upcoming Dates - 
August 11th (Thursday) - Spike and Shoe Night at Wasatch Running Center - We are going to have a TEAM night at Wasatch RC in Centerville from 5:30-7:00pm. I will be there to help you pick out the right cross country spikes. All shoes and spikes will be 20% off if you purchase with cash and 15% off with credit. 

August 13th (Saturday) - Dart Challenge 5k - 8:00am at Barnes Park (show up at 7:00am for registration and TEAM warm up). You can pre-register at www.runnercard.com or you can bring me the attached registration form with the money at one of the practices. You can also register the morning of the race (still for $25). More information can be found at www.dartchallenge5k.blogspot.com This is a fundraiser for the TEAM - we hope you will encourage family members, neighbors, and friends to participate.

August 19th (Friday) - All Eligibility requirements need to be complete. Please refer to the eligibility email that I sent out on July 15th. You may now pay your participation fees online (let me know if they didn't show up on your myDSD). 

August 27th (Saturday) - Grass Relays at Westlake High School - Our first Cross Country Race. It is a 2 mile race. Everyone is expected to participate (even if you are scared or nervous or not ready. #noexcuses). We will be taking buses. More details to come. 

I'll see the campers at the school on Monday morning at 8:00am.
Happy Running! 
Coach Talley

Sunday, July 24, 2016

DXC Summer Update #7

Darts -
My family just got home from camping - we were in the Uintahs, prepping for some high altitude air next week. Sorry for the late email. I hope you had a great weekend and that you are enjoying some fireworks and/or family time. If you haven't yet sent in your week #7 miles, please do it tomorrow. 

I have attached the final set of workouts for the summer. It includes the suggested training for the next 5 weeks (taking us into the first week of school). For this week's update, I am using an email from last year with some of the same thoughts I was having this week...

With only 5 weeks left of summer training, I want to challenge all of you to do your best to come to the TEAM practices. I was a bit disappointed with the attendance at our runs this week. I know many of you are out of town - but some of you missed because you were in bed or you did not prioritize. These are workouts you can't make-up later and you can't get back. We will all get so much stronger if we are doing them together! If you are going to contribute to this TEAM and this amazing season we have in front of us - and if you are going to get the full effects of summer training, you have got to be at the organized TEAM workouts!! Working, sweating, hurting, and enjoying running with your TEAM, getting better together! Don't miss for lame reasons. Don't be an ordinary high school kid - I am asking for so much more out of you! Consistency is King in Distance Running.

The Basics 
Don't forget to be doing the little things (that require a lot of discipline):
Hydrate - Shoot for 80+ ounces of water and gatorade (electrolyte drinks) a day.
EAT - Make sure you are getting a lot of calories (2500-3000 or more per day). Especially important for recovery to eat something with carbs and protein within 45 minutes after you run. Iron in your diet is essential for all endurance athletes. You need fat in your diet 20-25%. Sugars are even good in moderation (to help with calorie intake). Put a lot of nutritious food in your body (breads, pastas, rice, meat, veggies, fruit, granola, nuts, etc).
Sleep - 8 hours per night plus naps when possible - another great recovery tool.
Stretch - Post run stretching will really help with recovery. Icing/Massage/Foam rollers are also beneficial.
Down Weeks - If you have had 3 weeks of pretty hard training and high mileage (or mileage increase), then make sure to have a week where you back off your mileage and your intensity by about 20%.
Abs/Core Work - I suggest you do your core routine 4-5 times per week. Here is a basic one, if you don't know these, you need to stick around after our workouts and get to know them. Try to mix it up - be creative on how much you can make it burn:
   - Crunches: 50 crunches or 45 seconds
   - Right Over Left: 25 crunches or 30 seconds
   - Left Over Right: 25 crunches or 30 seconds
   - Flutter Kicks: 100 flutters or 45 seconds
   - Scissors: 45 seconds - switching every 3-5 seconds
   - V-Ups: 10-15 reps or 45 seconds
   - Side Crunches: 25 per side or 30 seconds per side
   - Milos (Inch Worms): 20 reps or 45 seconds
   - "Russian Twists": 60 twists or 45 seconds
   - Penguins: 40 reps or 45 seconds
   - Row the Boat: 20 reps or 45 seconds
   - Hold the Boat: 30-45 seconds
   - Plank: Build up to 2:00 (or higher for some of you)
   - Side Plank: 60 seconds per side
   - Push Ups: Good ones - 2-3 sets
   - Lunges: 40-50 reps (20-25 per leg)
   - Figure 4 Stretch
   - Total Time Spent = 15-18 minutes

Eligibility - I sent an email about a week ago. Make sure you are working on that. I will enter the participation fees for payment online sometime this week (myDSD). You can also go into the office to pay those fees after Tuesday.

Dart Challenge 5k - You should ALL be planning on racing the Dart Challenge 5k on August 13th at 8:00am. It is at Barnes Park and it is our TEAM time trial (mandatory). Let me know if you are going to be out of town. It does cost $25, but includes a tech t-shirt and breakfast. All the proceeds go to the TEAM (it's a fundraiser). www.dartchallenge5k.blogspot.com  

This Week - 
Monday - Vita Course at 6:30 (sorry the schedule had a typo and said 7:00)  
Tuesday - On your own or in groups
Wednesday - On your own or in groups
Thursday - Meet at the School at 7:00am - We are doing a Nichols Hollow Tempo Run
Friday - Meet at Angel Street Park at 7:00am for a distance run and Strides
Saturday - Long run on your own or in groups

Keep up the good work!
Happy Running!
- Coach Talley

Saturday, July 16, 2016

DXC Summer Update #6

Darts - 
We just hit the half way mark; 6 out of 12 weeks are in the books. For the most part, the TEAM has done a great job with the summer base miles. Some of you can do a better job individually, but a lot of you have really put in the work and we are developing the strength and endurance that we are going to turn into fast times in the fall. I like to think that we are building ourselves into unstoppable, invincible, tenacious, fearless running machines. The summer for a cross country runner is like the winter in Russia for Rocky. We will go into the fall ready for anything! I hope you will take your preparation seriously - even on the weeks that it is hard to fit it in. Keep doing your best!

I have attached the summer mileage totals through 5 weeks. We are on record pace for both the girls and the boys. If the girls keep it up, they could hit 24,000 miles as a TEAM. The boys could be over 40,000 for the first time ever. Those are both incredible TEAM mileage totals. Take a look at what I have down for you, and let me know if there are any errors or omissions. If you didn't turn in weeks, it is not too late to do that now. And then set a goal for your summer total and make a plan about how you are going to get there. If you are already over 300 miles in the first 6 weeks, you might set a goal for 650 or 700 miles. If you are over 225 - go for 500! If you are over 175 miles - see if you can get to 400! If you hit 100 miles in the first 6 weeks, see if you can run 150 in the 2nd half (30 miles per week). Set a goal for yourself and go get it! It will give you confidence going into the season. I also hope that you are finding a love for running - a love for the early mornings. A love for the trails and the roads. A love for your teammates. And even a love for the pain.

Speaking of goals, the girls and boys varsity groups had a meeting and we came up with some TEAM goals and some plans about how we are going to accomplish those goals. I would like everyone to commit to working on these goals as a TEAM...

Girls TEAM Goals - 
1. Region and State Champions
2. Win NXR (Nike Southwest)
3. PRs All Around
4. Be a Confident, Unified TEAM
Commitments -
1. Core Work 5x per week; Weights 2x per week; 20-30 pushups every day
2. Daily Hydration
3. Daily Fuel (get enough calories)
4. Daily Stretching (as a TEAM and individually) (1-4 are all about staying healthy and injury free).
5. "Every Second Counts" - Finish with all you have every race
6. Help each other with Confidence, Toughness, and Fearlessness
7. Push harder in workouts and races - Don't be Complacent
8. Learn the names of everyone on the TEAM. Cheer for each other at workouts and races.
9. Cool down together after workouts and races.
10. No complaining! No Whining!
11. Don't compare - Focus on your individual best and be happy with other's success.

Boys TEAM Goals - 
1. Bob Firman Champions in all 3 Races (JV, Division 1, and Elite)
2. Region Champions (JV and Varsity)
3. State Champions
4. NXR Champions (Open and Championship Race)
Commitments - 
1. TEAM comes first (workouts and races)
2. Get to know everyone on the TEAM
3. Stretching as a TEAM (post workout)
4. Be happy for the success of others
5. Core work 5x per week; Weights 2x per week; 40 pushups EVERY day
6. No Negativity - Lots of energy at practice.
7. Push each other instead of compete with each other.
8. "Leave it all on the Course"
9. Learn from Mistakes (2 positive and 1 improvement with each race)
10. Cool down as a TEAM after races and hard workouts

"I am a member of a team, and I rely on the team, I defer to it and sacrifice for it, because the team, not the individual, is the ultimate champion." - Mia Hamm
Legacy Midnight Run - A HUGE thanks to the athletes and parents who showed up to help last night. We had a good time and worked late into the night. The race director was very impressed with our group's energy and organization this year. Thanks for stepping up!!

This Week:
Monday - Vita Course at 6:30am. The theme is Bandanas, Hats, or "Crazy Hair". We are going for a time - which means I will bring bagels. If you miss this week, you can go for a time next week. (Camp money and waivers are due).
Tuesday-Wednesday - on your own or in groups
Thursday - Meet at Layton Park at 7:00am. We are going to do some mile repeats on the Region Course. 
Friday - Girls Run at 7:00am - Meet at Ally Geisler's house (480 East Burton Lane - down the small "private lane" on the south side of the road). 
Friday - Boys Run at 7:00am - Angel Street Park (West Kaysville)
Saturday - Long run on your own or in groups

I'm proud of this TEAM. We are working hard and growing stronger. Stay patient. Stay positive. And keep doing the things outside of running that will keep you healthy!

Happy Running!
Coach Talley