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).  

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

Sunday, July 10, 2016

DXC Summer Update #5

Darts - 
I hope that you have had a good week on your own (without any TEAM practices). Sometimes I think running on your own is good for you because it helps you have ownership and take accountability over your own running. There is definitely something very personal about running, and if you only ever run when you are with a team or friends, then you are missing out on a very important, rewarding, and enjoyable part of running. If you haven't already, send me an email and let me know how the week went. It always surprises me how quickly the weeks go by, and we have just finished up our 5th week of summer. After this upcoming week, we are half way through our summer training program. I know that many of you are working hard and really creating a great base for us to build on going into cross country. Some of you may not have had the greatest first half of the summer, but it is not too late to start stringing together some solid weeks of running to prepare you for the fall. 

Upcoming Schedule
This week is a little different from the previous weeks. Monday is still part of the moratorium, and so we are meeting as a group on Tuesday and Friday this week. Here is the schedule:
Monday - On your own or in groups - run Vita Course if you can't come on Tuesday with the group.
Tuesday - Vita Course - 6:30am
Wednesday - On your own or in groups
Thursday - On your own or in groups
Friday - Meeting at Barnes Park (West Kaysville) at 7:00am for a tempo run
Saturday - On your own or in groups (long run)

Cross Country Camp - I sent out the information earlier this week. I am hoping to have commitments by Tuesday at practice. A few of you have already confirmed that you can come. If you are on the invite list, but cannot attend, please let me know ASAP. We would like to fill all of those spots with alternates. Those of you interested in earning one of the last camp spots, the TEAM workouts this week will be very important in determining who we will bring. Sorry once again that we can't bring everyone.

Legacy Midnight Run - We are in charge of a few aid stations and the finish line at the Legacy Midnight Run on Friday (7/15). We need to get 25 volunteers - athletes, parents, friends, siblings (anyone can volunteer). We will meet at the Farmington Fairgrounds at 7:45pm on Friday. We will be working until 12:30am (or a little earlier depending on the assignment). It is a fundraiser that helps raise a little bit of money for the team. It can also be a pretty fun night. Please let me know if you can sign up to help. 

That is it for now. Thanks for working so hard and sacrificing so much this summer. I know it is really hard being a runner sometimes, but I truly believe that the work will pay off and that we are building something special (a TEAM). I challenge each of you to dig a little deeper and give a little more over the next 2-3 weeks. Push yourself, surprise yourself, and make yourself proud. I am looking forward to the cross country season when our hard work and our teamwork pays off. Believe in yourself! Believe in your TEAM!

Coach Talley

Saturday, July 2, 2016

DXC Summer Update #4

Darts - 
I am always amazed at how quickly the weeks fly by in the summer. With 4 weeks reported, we are already 1/3 of the way through our summer mileage. We are doing very well for the most part. We are on TEAM record pace for both the boys and the girls - and I can tell that many of you are working hard and taking your summer base training seriously. I also feel that some of you are struggling to get going (or to keep going), so the topic for the email this week is motivation . . . 
Mid Summer Motivation - As we hit the middle weeks of the summer, I know it gets hotter and it gets harder to stay motivated for a season that doesn't start until the end of August. I have always felt like these middle summer weeks really separate the weak from the strong. I hope that all of you are determined to stay strong and to fight through these weeks with our season in mind. We are going to have a tough TEAM this fall with a lot of depth, endurance, strength, guts, and speed - but it is going to take some uncomfortable work in the middle of the summer (these next 5 weeks). I hope all of you are on board with working together to get there. You athletes who are new to cross country are really in for a fun time. DXC is about running with heart and running with guts. It is a lot of work, but the rewards far exceed the effort. I think the following tips can help you to get out of bed and get after your training when it gets challenging:
1) Run in the morning. It is cooler and it is much easier to motivate yourselves than when it gets to be the afternoon. Plus then you won't stress about it all day. Running in the evening can also be really fun (especially with friends) - just be safe. If the only time you can run is mid day, still get it in. Just go a few less miles, plan your run so you can drink water at a few stops, and enjoy getting a nice summer tan.
2) Set some goals - an overall summer mileage goal (if you don't already have one), weekly mileage goals, season racing goals - and write them down and keep them in a place where you can see them on a daily basis (by your bed, on your mirror, etc). Don't be afraid to dream big - and always try to make a plan about how you are going to get there. I think it is so important to have a purpose when you are training - not just going through the motions.
3) Be patient with your training. It may take some time to get to where you want to be. Don't get discouraged if you are not as fast as you want to be right away or if you run into some challenges on your way. One of the things I love about running is that you have to work for what you get. Also - avoid comparing yourself to other people. Work on being your own individual best. Realize that all the great runners (even the ones on our TEAM) had to work to get to where they are. It takes time and you will see ups and downs.
4) Find motivation online (videos, articles, quotes) - Share your favorites on the TEAM facebook page. One of my favorite cross country videos is (you should all watch it). Here's another one - (Michael Phelps). I'll try to share some more over the next few weeks. Watch some of the Olympic Trials track races this next week. Watch videos or read articles on,,,, or other running websites. I can even find motivation by looking at Twitter - but that is because I primarily follow runners and running related accounts. Follow the Davis Cross Country and track Twitter if you have an account. Follow the Davis Cross Country Facebook page. 
Become a student of the sport. It always makes me want to run harder and be a better runner when I read about other runners who have worked hard for their success. You can also find running quotes that help to motivate you. I like this one that the girls posted on their facebook page a few years ago -
"Running isn't a sport for pretty boys . . . It's about the sweat in your hair and the blisters on your feet. It's the frozen spit on your chin and the nausea in your gut. It's about the throbbing calves and the cramps at midnight that are strong enough to wake the dead. It's about getting out the door and running when the rest of the world is only dreaming about having the passion you need to live each and every day with. It's about being on a lonely road and running like a champion even when there's not a single soul in sight to cheer you on. Running is all about having the desire to train and persevere until every fiber in your legs, mind, and heart is turned to steel. And when you've finally forged hard enough, you will have become the best runner you can be. And that's all you can ask for."
5) Switch things up. Have both hard and easy days, run different courses, run with music, run at night, run with different groups, and find ways to make running an adventure - unique and challenging. I know many of you struggle to run on vacation, but running in a new place can be one of the most exciting things about running (as long as it is safe and your parents are okay with it). Just don't let running be boring.
6) Run for your TEAM. One of the things that motivates me the most is the thought that my TEAM is working hard with me for a common goal (Region Champs, State Champs, NXN Qualifiers). There are other people out there willing to put in miles and work for me - and I am willing to put in the miles and the work for them as well (this still works for me as a coach too!). Be very positive with your TEAMmates - help them out and encourage them. Attend the TEAM practices every time you can. And help to bring your own unique personality and gifts to the TEAM.
7) Most of all - refuse to quit. Don't let yourself think about it. Don't let yourself down. I have said it many times about running - only the strong will survive. Be strong and you won't regret it.

This Week - No official practice because of the state moratorium.
Monday - Kaysville 4th of July 5k (or another race if you can find one). You can still sign up at Bowman's for only $25 today (plus they give you a $5 gift card). Packet pickup is tonight from 6-8pm. The race is at 7:30am on Monday.
Tuesday-Friday - Run on your own or with friends. You can still run Vita at some point if you want. Try to fit in a bit of a tempo run on Thursday if you can (follow the schedule from last week's email).
Saturday - Long run on your own.
*Our next TEAM practice is Tuesday, July 12th at 6:30am at Vita Course.

Cross Country Camp - I am going to send a separate email with the cross country camp details. Camp will be August 1-5 at Marsh Lake and we will be able to take about 85 athletes.

Season Race Schedule - (subject to change).

I have also attached a handout on nutrition principles and shin pain. If you are having shin splints, calf tightness, or achilles or arch pain, please take a look at that handout.

Send in your miles! Make week 5 AWESOME (it's all on you)! Run with purpose!
Coach Talley

Sunday, June 26, 2016

DXC Summer Update #3

Darts - 
It was another fine week of running. Great work at Vita on Monday and the Lagoon tempo run on Tuesday. And thanks to all of you who came to the kick-off activity on Thursday (also thanks to all the parents who were able to help!). It was fun running the Elephant Rock Trail with so many of you, and we had a great time at Cherry Hill! I have to say I am very impressed with the first 3 weeks of summer. After two weeks of reporting mileage, both the boys and the girls are on record pace. The boys are at 6,889 miles and the girls are at 4,086 (both records for the first 2 weeks of summer). Keep up the great work! We are really just getting started. I have attached the training schedule for the next 4 weeks of summer. Continue to progress and build at a pace or rate that you can stay healthy with. Stay consistent and stay patient - you will see improvement!

I know it is early in the summer, but there is a group of you who have not been able to make it to any practices yet. And there are a few of you who have not had a chance to do any running yet. IT IS NOT TOO LATE! Don't give up on your dream of being a Davis Cross Country Runner 😊 Start this week. Don't be afraid of coming to the TEAM practices. We will make sure you only do what you are capable of doing at this point.

Kick-off Activity - For those of you who were not able to make it, we talked about our core beliefs or philosophies that we want you all to buy into it. Here is a summary...
1. TEAM running - For a sport considered "individual", we put a ton of emphasis on the TEAM. It is a challenge to build unity with such a large team, but if we work together, we can do it. We want you to love your teammates and create strong friendships. If you love your teammates, you will train and race harder for them. We want you to work on feeling genuine excitement when your teammates are doing well, and also to encourage your teammates when they are struggling. And we feel that it is important to work together and push each other in practice (and races) rather than competing against each other.
2. Hard Work - Coach Anderson talked about how being your best is not going to come easy. It is not just going to happen - we have to work for it. You have to be willing to push through pain and put in the hard work in order to get stronger and faster. We feel it is important to focus on being YOUR best rather than THE best - stressing the importance of NOT comparing yourself to other runners.  
3. Healthy Living - There are a lot of little things you can do outside of running to get better. Coach Timothy talked about sleep, nutrition, hydration, strength training (core and weights), stretching, and massage. The stretching and massage can help to prevent injury or help to heal an injury; we want to focus on the prevention. We will be reviewing our stretching and strength routine with handouts at practice this Thursday (after the tempo run).
4. Run with passion and heart - Running is more fun and more rewarding when you give your full effort. Fall in love with running (the good and the bad, the hard and and the easy). Be passionate about being part of this team and give your whole heart into being your best.

Kaysville 4th of July 5k - A lot of people on the team (and their families) will be running the Kaysville 4th of July 5k (or another race on the 4th). It is a great time for a mid summer 5k race. I would encourage you all to do it, but it is not mandatory. You can register online for $35 ( or in person at Bowmans for $25 (Bowmans also gives a $5 gift card). Registration closes Friday, July 1st at 6:00pm. The race starts and finishes on our track. I will be racing this year 😊

Wednesday, July 6th - Jared Ward will be presenting at Wasatch Running Center in Centerville at 6:30pm. I hope we can get a ton of members of our TEAM and their families there to listen and support. For those who don't know, Jared is a former Davis and BYU runner and will be representing the USA at the Olympics in the Marathon on August 21st in Rio. It should be an awesome presentation.

This Week:
Monday - Vita Course @ 6:30am - Theme is Super Heroes.
Tuesday - On your own or in groups
Wednesday - On your own or in groups
Thursday - Meet at the school at 7:00am - Nichols Hollow Tempo Run + strides on the field
Friday - Girls run at Heritage Park (in Kaysville by the Library) - 7:00am
Friday - Boys run at Farmington Pond lower parking lot - 7:00am
Saturday - Long run on your own

Next Week (July 5-11)- We are not meeting as a team because of the UHSAA Moratorium (no practice throughout the state).

Don't forget to send me your weekly training log (we just finished week #3).
Happy Running!
Coach Talley

Instagram & Twitter - @davistrackandxc
Facebook - Davis High Cross Country Team

Thursday, June 16, 2016

DXC Summer Update #2

Darts - 
I am sending my weekend update early because I will be in Seattle this weekend watching Logan race the 800m at the Brooks PR meet. We have another great cross country week going. I was very impressed with your efforts on the Vita Course. We had a record number of boys under 47:00 (7 in one run), and 13 total boys joined the sub 50 club this for this year. We also had a near record number of boys finish the entire run. The girls looked tough as well with 9 girls making it into the sub 63 club. And we had another great TEAM run this morning - I hope you had fun with "Coach Catch" (I can't believe how many times I got caught) and I am really hoping that no one went through any poison ivy or poison oak (but if you did, please report it to me). 

As I am sure you are learning, running can be challenging at times. It is not a sport for the weak minded. I really feel that we live in a very entitled society. Many people want things to come easy and expect rewards that they didn't earn. Don't let yourself be a typical teenager (don't be spoiled). Don't look for the easy way out. Don't complain and don't make excuses. Instead, make this something you work really hard for and something you can be proud of at the end of the season. If you are going to do Davis XC, you might as well put your whole heart into it. Give it the best you have and become the best runner you can be. I promise that it is more fun that way.

Cross Country Kick-off Activity - Thursday, June 23 at 6:30am - We are going to meet at the school and drive to Mueller Park in Bountiful. We will do a trail run at Mueller Park (and bikers will hate us). After the run we will have breakfast, and then we will have 60-90 minutes of instruction time with the coaches. And then we will head back to the school. 
Then we are having a TEAM day at Cherry Hill (1pm-9pm). You don't have to join the group at Cherry Hill, but I would encourage you to because it will help you get to know your new teammates better and hopefully it will be a lot of fun. You will have to pay for your own park entry fee. We are working out a deal with Cherry Hill for the "King of the Hill" passes. I will let you know how much they will cost next week. It will be somewhere around $20. That will include all activities at Cherry Hill.
We will also need everyone to pay $10 that morning to help cover the Mueller Park rental, breakfast, and dinner (ordering pizza at Cherry Hill). If you are just coming in the morning for the run and breakfast, you can just give $5. (Checks made out to 'Davis County Running Club'). 
We will need some parents to help drive to and from Mueller Park and to help with breakfast. If any parents have an open morning and would like to help, please let me know (you are welcome to run with us too).
I have attached a flier with the information. Let me know if you have other questions.

Brooks PR - Logan's race will be streamed live at - Logan races at about 3:45 Utah Time.

Eagle Projects - 
Karson Hugie - Meet at the Nichols Park Pavilion this Saturday (June 18) at 7:00am - to help with a Nichols Hollow clean up - great for our TEAM because we use the hollow so much. Bring work gloves and wear pants.
Connor Finlinson - 5k at Nichols Park - Next week Saturday (June 25). The flier is attached to this email. If you don't want to race a 5k yet, but still want to help out, you can drop off canned food to help Connor's cause.

Next Week's Schedule:
Monday - Meet at the Vita Course at 6:30am - The theme is NEON or BRIGHT COLORS.
Tuesday - Meet at the school at 7:00am - we are driving to the Lagoon Trails for our run. We will need some drivers to help if any parents are available.
Wednesday - Run on your own or in small groups
Thursday - Cross Country Kick-off Activity - Meet at the school at 6:30am.
Friday - Run on your own or in small groups
Saturday - Connor's Eagle Project 5k (plus a long cool down) - or run on your own or in groups.

Show up to tomorrow's girls and boys runs if you can - Girls are meeting at Barnes Park in West Kaysville at 7:00am and the boys are meeting at Ponds Park at 7:00am.

Don't forget to email your mileage for the week on Saturday or Sunday.
Happy Running!
Coach Talley

Twitter & Instagram - @davistrackandxc

Sunday, June 12, 2016

DXC Summer Update #1

Darts -
This turned into one of my notoriously long summer emails. Grab a water bottle and read the entire email (even if you are a 4th year senior). I promise next week will be a short one...

I hope that most of you enjoyed your first week of training. I would like ALL of you (especially new runners) to think about the potential runner you are. As coaches, when we look at each of you, we try to see the runner you could be more than the runner you currently are. If the first week wasn't hard, it will get hard at some point. It is going to take some mental toughness and some grit to stick with it through the summer. I love running because at some point it challenges each individual to dig deep and see what you are really made of. I think a lot of times you realize that you have more toughness and character than you thought you did. Fight the self-doubt, face the fears, and keep working to be the best you can be.

Healthy Running
A very important part of summer training is staying healthy. We are putting a lot of strain on our bodies, and it takes work and time to keep them running well. In this week's email I would like to focus on 8 important factors that will keep your body strong and healthy through our summer mileage:

1. Nutrition - make sure that you are eating good foods - a lot of carbohydrates, protein, fruits, iron rich foods (red meat), and vegetables. Drink your milk or take a supplement for the calcium. It is good to have some fats and sugars as well, but they should not be the main part of your diet. For a lot of you this means eating enough calories (at least 2500-3000 per day). If you are running a lot of miles, you have to have enough calories to fuel yourself. If you are not getting enough calories, that is the number one risk factor for injury and fatigue (especially in girls). Eating is also essential for recovery - do your best to eat something with protein and carbohydrates after you run (within 30 minutes when possible). Chocolate milk is a good recovery drink - or I like to make an egg sandwich and drink a bunch of gatorade. 

2. Hydration - you should be drinking a lot all summer long - water (80+ ounces), gatorade, juice. With hydration, it is important to get electrolytes in addition to straight water.

3. Proper Shoes - If you are starting to have knee pain or shin splints, it is most likely that you are running too many miles or even more likely that you are in the wrong shoes. I recommend Wasatch Running Center in Centerville for beginners because they are going to do their best to put you in the shoes that are right for the way your foot strikes the ground. Although the shoes are slightly more expensive - they will last longer before they break down. (Make sure you mention that you run for Davis for a discount). Once you know what kind of shoes you should be in, you might be able to find good deals online. Good running shoes are your best investment as a runner.

4. Sleep - Eight hours is recommended for a normal person; I have found that most runners need more like 8-10 hours - especially when you are hitting 40+ miles in a week. I know that it is a challenge in the summer to stay disciplined with your sleep - but it will pay off in the way you feel, the quickness of your recovery, and in how strong you are running. 

5. Stretching - before and after you run (especially after). We will be creating a more regimented stretching routine this year. Flexibility can increase your speed and definitely helps to reduce injury. I recommend 10-15 minutes of solid stretching after running. 

6. Strength & Core Work - It is very important to strengthen your muscles. Your core is possibly the most important area (that is why we spend so much time doing ab work). It is also recommended that you try to get in the weight room 2 times per week. The main lifting that I would like to see: legs - squats, lunges, calf raises, wall sits; arms - bench press, pullups, dumbell work, push ups. 

7. Listen to your Body - if something is nagging you, take the time to ice that area, stretch, and maybe visit the physical therapist (I recommend Wasatch Peak in Farmington, Mountainland in West Kaysville, or Mike Smith at Fit Quest in Kaysville). Sometimes you might need to back off, take a few days off, or cross train (bike/swim/elliptical). I will still give you some mileage credit for cross training. Recommended cross training for running would be biking (3-4 miles biking = 1 mile running), elliptical (12-15 minutes on the elliptical = 1 mile running), and swimming (1 mile swimming = 3-4 miles running).

8. Consistent, Smart Building - Remember that all of you are starting and progressing at different places - stay patient with yourself as you build. Our new runners may be starting around 15-20 miles per week (I hope we can build to 35-40), and our experienced runners are all different as well and might not handle mileage the same way. I said at the start of the summer that it is good to increase your mileage by somewhere between 3-7 miles per week. It is also important to increase in cycles. If you have had 3-4 straight weeks of increase, then try a "recovery" week that is a little lower before you begin to increase again. A lot of times this might happen on a girls camp, youth conference, family vacation, or EFY week. A good progression for a new runner who is trying to build up to 40 miles per week would be: 22, 25, 28, 32, 26, 32, 36, 40, 34, 40, 42, 44 (finishing the summer with 403 miles). Remember that everyone is different, and this may be too high or too low for you. If you started around 35 miles - an increase might be: 35, 38, 42, 44, 38, 43, 47, 50, 45, 50, 52, 55 (giving you 539 miles). Some of our top boys are shooting for even higher and have started around 50 miles. Although most of them will end around 70 miles as a high week for the summer. A good increase for them would be: 50, 54, 58, 60, 52, 60, 65, 68, 64, 68, 70, 70 (giving them a total of 739 miles).
You also need to be consistent. You can't build correctly with running every other week. The kind of summers I don't like to see: 25, 6, 28, 28, 3, 30, 22, 15, 0, 6, 35, etc (you are just asking for injury). Occasionally you will have a low week because of a family vacation or another commitment, that is fine - just do what you can and be careful with your increase when you come back the next week (don't try to run double because you missed). 

Training Logs: I have started to read your emails, and you are doing a very good job. I would encourage each of you to keep a training log all year long (not just in the summer). You will only email me through the 12 summer weeks, but keeping a training log could be a very beneficial tool for your running. Use a notebook or just create a Word or Excel file on your computer. Make notes about how far you ran, what your time was, how you felt, how hard the effort was, who you ran with, and any other things you find important. For your weekly emails, I am really just looking for a few basics - your daily mileage and any running related questions you might have. You can also share running stories if you want. Here is a sample email:

Monday - 8 miles; ran with the team at vita. Time = 54:30
Tuesday - 6 miles; West Kaysville loop on my own. About 7:15 pace.
Wednesday - 7 miles; Mountain Road with Josh and Nate.
Thursday - 6 miles; Coach Catch plus a long cool down
Friday - 6 miles; boys run from Ponds Park.
Saturday - 8 miles; ran in Provo (staying with my Grandma); Time = 55:15
Week Total = 41 miles (Summer Total = 78 miles)

High Altitude Camp - August 1-5 at Marsh Lake in the Uintahs. This will be by invitation. We are going to try to take 80 team members based on mileage from the first 4-5 weeks and what kind of running you are ready to handle. A lot of this will be determined by attendance at summer practices. It is a pretty intense week of running. The cost will be $135. I will be sending out more information in a few weeks.

Other News:
Congrats to former Dart and current BYU Cougar, Shea Martinez on her 3rd place finish in the 800m at the NCAA Championships yesterday. Her time of 2:02.83 is a PR and qualifies her for the Olympic Trials (in 2 weeks).
Best of luck to Logan MacKay on his final race as a Dart. Logan is running in the Brooks PR meet in Seattle this next Saturday. He will race against many of the best 800m runners in the country. If there is a live feed, we will Tweet the link and post it on the Davis Cross Country Facebook page.

This Week:
Monday - Vita Course at 6:30am. The theme is "Cats or Animals of any kind". I am not sure how you can capture that theme the best, but nevertheless, it is the theme for the week.
Tuesday/Wednesday - On Your Own (or in groups)
Thursday - Meet at the school at 7:00am. We will be playing "Coach Catch" at Nichols Park and Hollow.
Friday - Girls Run at 7:00am at Barnes Park in West Kaysville (by the volleyball pavilion); Boys run at 7:00am at Ponds Park. 
Saturday - Long run on your own (or in groups)
*If you didn't make it to any of  our runs in week 1, don't be afraid to come this week :)

Nice job on week 1. Best of luck with week 2. Keep your motivation and focus. 
Happy Running!
Coach Talley

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