Sunday, August 17, 2014

DXC Summer Update - Week 11

Darts - 
This email has a lot of information, so grab a water bottle and start reading. . . 

Great job at the Dart Challenge 5k yesterday! It was a very strong starting point for our TEAM. I felt like we gave some solid efforts and that we did a good job supporting each other. We had 14 boys under 18:00 - not quite a record (16). Our top 5 combined "team time" was 1:20.44 - which is our 3rd best ever (behind 2012 and 2010). We were led by a very strong 1-2-3 group with Josh Ward, Stokton Smith, and Colton Rimann. We had 11 girls run under 23:00, and our girls team time was 1:35.48 - which is our 2nd best ever (behind 1:34.53 last year). We were led by our best 1-4 effort ever - Aubrey Argyle, Ally Geisler, Miah Weaver, and Tatum Beard. Aubrey ran our team record on the course with 18:36. Biggest improvements over last year came from Camren Todd (1:51), Frasier Williamson (1:49), Josh Peters (3:55), Josh Wilkinson (2:50), Mitch Perry (2:15), Dallin Kitchen (1:48), Jason Boyd (2:33), Branson Petty (4:19), Ally Geisler (1:25), and Tatum Beard (3:01). 
I am happy with the starting performance for the most part, but I hope that no one is completely satisfied with where you were. I feel like we can race better through the middle part of a 5k and I feel like we can close a lot stronger as well. We still have a lot of work in front of us - and we can't afford to get complacent. Each of you should take a few minutes to analyze your race from Saturday - what did you do well? At what point in the race could you have pushed harder or responded to a teammate passing you? Did you prepare well for the race? Were you having positive thoughts when it got tough? Try to pick out some specific things that you can work on when we race at Highland this Thursday. If your race on Saturday didn't go well, don't let that get you discouraged. Be resilient - and be more determined to race how you would like on Thursday. Keep working!!
Thanks to the many parents who were there helping, supporting, and running in the race on Saturday. We greatly appreciate the involvement we see from such great parents and families!

Race Preparation - With a lot of racing coming up, we will be talking about how to prepare to run your best race. Brad's Corner (at the bottom of the email) talks about warming up. There are things you can do even before the warm up to prepare for the race. It is important for you to find out what works best for you - both mentally and physically. 
Sleep is a big factor before races - but the most important sleep comes 2 & 3 nights before the race. That doesn't mean that the night before is a party, just that you can be thinking about rest a few days out. 
What you eat can also be a factor in how you race. Hydration can begin 36-48 hours prior to a race. Make sure you are drinking some things with electrolytes (in addition to plain water). For a morning race, I like to get up at least 3 hours before my warm up and have something little to eat - oatmeal, toast, and half a banana is my typical pre-race breakfast. I have found that my stomach does not do well with dairy or orange juice on the morning of a race. If it is an afternoon race, then breakfast becomes very important. I also like to make sure I am eating my lunch about 2 1/2 to 3 hours before I warm up (and maybe a small snack 30 minutes to 1 hour before warm up). Race day lunch for me is a peanut butter and jam sandwich, a granola bar, a banana, and some gatorade. Then I sip water up until race time. Again - find out what seems to work best for you.
I have found that mental preparation is something that is really unique to each person. I like to have a race plan or a race goal figured out a day or two in advance. I like to review what I feel like my strengths are (compared to the course), think about when I would like to really make a move - or what part I would like to focus on improving, and have a goal time or place in mind. The day of the race, I try not to think too much about the actual race. I like to listen to music and talk with teammates about other things to help me stay relaxed and loose and keep my mind at ease. If I start to feel stress or anxiety about the race - I remind myself that all I can do is give my best effort and really try to stick to my race plan. 
Read what Brad has to say about warming up at the bottom of the email. One thing I would like to add is that we always warm up as a TEAM. You might need to do a few things specific to you in the warm up, but be prepared to warm up together about 45 minutes prior to the race: 10-12 minute jog, bathroom time, light stretching (you don't want to do too much static stretching before a race), changing into spikes and heading to the starting line, drills, strides, TEAM cheer, and then be calm and ready at the starting line. 

Eligibility - Everything should be done by tomorrow. We are meeting at the school - so if you haven't paid yet, PLEASE bring your check in and get it done (or do it online). I don't want to mess with the eligibility stuff after tomorrow, so please do your part. You basically have to do the following 4 steps:
1) Pay the $90 fee in the office or online.
2) Register at www.registermyathlete.com and complete the 3 forms that are listed on there.
3) Turn in your physical A-Form to me (if you turned it in for camp, that works).
4) Turn in the drug test consent form to me or to Mr. Firmage in the main office. If you didn't get one at the meeting, let me know at practice Monday.

Highland Invitational - We have our first true cross country race this Thursday at Sugarhouse Park in Salt Lake. The race is 2.9 miles long and is very similar to the race we will run at the state championships in October. We are going to see some of the top competition in the state (boys - Ogden, Timpanogos, Alta, Bingham; girls - American Fork, Bingham, Ogden, Mountain Crest, Timpanogos). It is going to be very competitive in each of the 6 races (listed below). For the most part, freshmen and sophomores will run in the Freshmen/Sophomore race - there are a few I might bump into the JV race. We are going for the TEAM win in each of the 6 races. We will discuss the meet in my classroom before the run on Monday morning (tomorrow). PLEASE let me know if you cannot make it to the meet on Thursday (and why) - each person we enter costs money - even if you don't compete.
Schedule:
1:45 - Bus leaves from the south parking lot of the school
4:00 - Freshmen/Sophomore Boys
4:25 - Freshmen/Sophomore Girls
4:50 - JV Boys
5:15 - JV Girls
5:45 - Varsity Boys (Josh, Colton, Colter, Logan, Camren, Frasier, Solomon)
6:10 - Varsity Girls (Aubrey, Ally, Miah, Tatum, Josey, Sam, Emmaline)

This Week:
Monday - Meet at the School at 7:00am - in my classroom - followed by a long run and uniform handout.
Tuesday - Meet at Layton Park at 7:00am for an interval session.
Wednesday - on your own - anywhere from 4-8 miles + some light strides - in the morning (for longer recovery before the race).
Thursday - Highland Invite - Meet at the school at 1:45. Come early if you missed uniform handout.
Friday - On your own (5-10 miles - recovery run) - or two runs during the day if you are trying to end with a certain number of miles for the summer.
Saturday - Meet at the school at 7:00am for our final TEAM run of the summer. We will have breakfast after - please let me know if any parents can send breakfast food (fruit, muffins, etc). I will make pancakes.

Summer Mileage - I have attached the totals I had after 10 weeks - let me know if there are any errors or if anything is missing. A lot of boys are very closing to reaching the goal of 500 and a lot of girls are very close to the goal of 400 - get there this week!!! 

XC Schedule - can be found at http://www.davisxc.blogspot.com/p/2014-schedule.html  - please try to schedule things around those races. Thanks.

Bob Firman - Our annual trip to Boise for the Bob Firman Invitational is this year on September 26-27. We will be taking between 50-60 people from the team. The selection process will be based on summer mileage/attendance at workouts and performance in the first 4 races of the season. We are staying at the Marriott Springhill Suites  on Chinden Blvd (north side of Boise).  

Injury Prevention - We have got to do a better job PREVENTING injuries. I am seeing a lot of injuries that I feel could have been avoided (at least partially). We are working hard, and there are going to be injuries when we are pushing our bodies - it is part of the risk we take to be our best. BUT there are things you can all be doing to avoid the injuries in the first place. 1) Stretching - Especially after you run/workout. Spend 15 minutes stretching before you go to bed. 2) Diet/Sleep - watch what you eat, and be disciplined with your sleep. Protein after hard workouts, plenty of good calories, and a lot of hydrating. It is also important that each of you make sure to get iron in your diets (low iron is very common in distance runners - particularly in girl distance runners), and iron is so essential to endurance because it gives oxygen to our muscles. 3) Be SMART - don't overdo it - even when you really want to. And don't try to fit too much into one day. For example - don't go on vacation and not run for 3 days and then come home and try to fit 21 miles into one day to make up your mileage. 4) Make sure you are in good shoes - and the right shoes (neutral/stability). One of the reasons I always recommend Striders is because they do a foot analysis to get you into the right shoes.
We have many great resources to help when an injury does occur. There are other great doctors and resources as well. I like the people on this list because they know runners and they are very experienced with running injuries:
Dr. Todd Flitton (Foot Doctor) at the Kaysville Tanner Clinic - is great with shins/feet. He is always very willing to fit in Davis athletes (especially runners). 801-773-4840 for appointments.
Dr. Jason Blackham (Sports Medicine Physician) at McKay Dee hospital (Calton Harrison Clinic). He is great with knees, hips, and any other running related injuries. 801-387-2750. Dr. Steve Scharmann is in the same office and is also incredible (Weber State's team doctor).
Nate Graven (Massage Therapist) - in South Ogden. 801-698-1910. They also run a clinic on Tuesday nights in the fall where high school athletes can have a "problem area" worked on for only $15.
Wasatch Peak Physical Therapy in Farmington - they are the official physical therapists for Davis High and will see Davis athletes for free for the first 5 visits. 801-451-9616 (or just talk with Carrie at the school).
Mountain Land Physical Therapy in West Kaysville at the Sportsplex - they have been incredible in assisting our injured athletes. Nylin, Jeremy, and Trisha are some of the best around. 801-547-1155.

I am really looking forward to this season. I hope you are all getting excited and determined to give your all. Let's continue to come together as a TEAM - practice being supportive and excited for your teammates at Highland this week. Let's race TOGETHER and for each other and show our TEAM strength in each of the 6 races. 

~Coach Talley


Brad's Corner: 
One aspect of racing I often seen ignored is the warm up. I don't think many runners understand the importance of a good warm up. It is the time you get your body, as just as importantly your mind ready to race. 
You don't go into a date without preparing your lips and mind for love do you?
In high school, and even now, the warm up was all business. I love having fun and joking around, but an hour 45 minutes before race time I get ready for business. It was a good time to calm my nerves and get my head together. My teammates knew it was my time and they it wasn't a good time to mess around with me. It was all about racing. 
I suggest getting a good warm up routine with running, stretching, strides and focusing. 
I had certain songs I liked to listen to to help get me in race mode. The Beatles' Helter Skelter was my race song. (Give it a listen) 
The warm up and strides let your body know it is time to run fast. Do not hit the race line before doing strides and elevating your heart rate. If you don't warm up properly you spend the first 1-1.5 miles of your race just warming up. 
But most importantly, I thought about my race. My strategy, goals and my race plan. 
So, our next meet start making a good warm up routine. Find out what helps you relax and get in race mode. It will help you calm your nerves and get your mind and body ready to race your best.
If you want specifics, as always, just ask me. But with racing, just like kissing, a little preparation goes a long way.

Saturday, August 16, 2014

Dart Challenge 5k - Mens Results

August 16, 2014 @ Barnes Park
Weather: 70 degrees, sunny. Course: 5000 meters on asphalt, flat
Men’s Race Record 14:43 by Jared Ward, 2011

1. 15:36 Jared Ward 25
2. 15:45 Josh Ward 17
3. 15:53 Stokton Smith 17
4. 15:56 Colton Rimann 16
5. 16:28 Kimball Potter 17
6. 16:30 Camren Todd 15
7. 16:40 Logan MacKay 17
8. 16:44 Daniel Hunter 27
9. 16:51 Frasier Williamson 15
10. 17:06 Daniel Tumblin 16
11. 17:07 Britton Porter 16
12. 17:09 Solomon Twitchell 17
13. 17:11 Paul Timothy 32
14. 17:12 Josh Peters 15
15. 17:32 Brandon Peters 17
16. 17:35 Bryson Snow 25
17. 17:47 Daniel Harris 15
18. 17:49 Mitch Perry 17
19. 17:52 Lance Thornton 16
20. 18:09 Jackson Rayl 17
21. 18:13 Seth Stromberg 14
22. 18:13 Bryce Ferguson 16
23. 18:15 Jacob Vaughn 15
24. 18:25 Kelton Johnson 15
25. 18:31 Josh Haviland 17
26. 18:33 Brad Neuenschwander 41
27. 18:35 Zach Moncur 15
28. 18:37 Jason Boyd 15
29. 18:43 Brigham Halverson 15
30. 18:44 Dallin Kitchen 15
31. 18:47 Tyson Datwyler 15
32. 18:47 Branson Petty 15
33. 18:50 Josh Wilkinson 16
34. 18:51 McGyver Clark 16
35. 18:51 Trevor Merkley 15
36. 18:57 Porter VanDrimmelen 14
37. 19:05 Orson Thornton 42
38. 19:17 Nathaniel Neubert 17
39. 19:18 Brian Alfaro 22
40. 19:25 Carson Cox 14
41. 19:26 Zachary Jenkins 14
42. 19:29 Adam Aposhian 16
43. 19:37 Cee Brown 15
44. 19:44 Jason Lang 16
45. 19:48 Jace Callor 15
46. 19:49 Hayden Vance 15
47. 19:52 Ethan Anderson 14
48. 19:56 Nate Wilde 14
49. 19:56 Riley Westergard 15
50. 20:17 Reed Neubert 49
51. 20:22 Casey Brown 49
52. 20:26 Isaac Neuenschwander 12
53. 20:27 John Tengelson 58
54. 20:51 Connor Jones 14
55. 20:58 Isaak Hugh 16
56. 21:02 Jacob Gipson 14
57. 21:04 Troy Williamson 41
58. 21:04 Chad Waddoups 41
59. 21:09 Landon Wheeler 15
60. 21:29 Cade Hyde 16
61. 21:43 Alex White 18
62. 21:52 Carson Hugie 15
63. 22:16 Kasey Pearce 29
64. 22:35 Dave Stephenson 43
65. 22:53 Nate Stuart 47
66. 23:03 David Saunders 46
67. 23:21 Mike O’Bryant 42
68. 23:34 Jonah Taylor 15
69. 23:50 Cole Stephenson 16
70. 24:05 Cory Ferguson 40
71. 24:10 Matt Neuenschwander 10
72. 24:12 Jacob Luddington 16
73. 24:14 Chad Hawkins 42
74. 25:04 Michael Todd 51
75. 26:35 Shay Johnson 42
76. 27:41 JD Taylor 48
77. 28:02 Jordan Stuart 24
78. 28:03 Karli Stuart 22
79. 28:23 Tyler Kitchen 17
80. 29:02 David Ward 21
81. 29:03 Noah Smith 10
82. 30:01 Hunter Kitchen 11
83. 30:48 Cole Johnson 9
84. 30:57 Ladd Timothy 7
85. 32:16 Peter Neubert 14
86. 33:20 Travis Waller 45
87. 37:07 Tyler Pierce 18

Dart Challenge 5k - Womens Results

August 16, 2014 @ Barnes Park
Weather: 70 degrees, sunny. Course: 5000 meters on asphalt, flat
Women’s Race Record: 17:20 by Morgan Haws, 2011

1. 17:54 Allie Moore 27
2. 18:36 Aubrey Argyle 15
3. 18:52 Ally Geisler 15
4. 18:52 Hannah Albrechtsen 18
5. 18:53 Stefanie Talley 38
6. 18:55 Kenzie Weir 18
7. 19:00 Sierra Graham 18
8. 19:00 Miah Weaver 15
9. 19:02 Tatum Beard 17
10. 19:54 Jessica Paget 21
11. 19:56 Laurissa Neuenschwander 37
12. 20:18 Grace Neuenschwander 15
13. 20:40 Ally Smith 15
14. 20:51 Sarah Waddoups 14
15. 21:06 Sydney Rayl 15
16. 21:14 Kaitlyn Datwyler 17
17. 21:26 Janice Johnson 45
18. 21:34 Aimee Vance 18
19. 22:02 Rachel Johnson 17
20. 22:35 Sydney Zaugg 15
21. 23:09 BriAnna Gipson 16
22. 23:24 Jordan Barnett 17
23. 23:30 Anna Ward 21
24. 23:32 Amber Berry 16
25. 23:33 Louisa Twitchell 15
26. 24:02 Sarah Williams 15
27. 24:05 Sophie Cottrell 17
28. 24:06 Kate Stuart 14
29. 24:13 Ann Hawkins 16
30. 24:27 Andrea Geisler 41
31. 24:29 Kelly Green 48
32. 24:32 Emma Call 17
33. 25:19 Addy Rich 13
34. 25:56 Maddie Meyer 17
35. 26:15 Malaree Wood 15
36. 26:27 Nicole Wood 17
37. 26:31 Ella Palmer 18
38. 27:05 Deveri Thornton 39
39. 27:06 Karene Warby 43
40. 27:26 Jaysi Porter 13
41. 27:28 Jolynne Porter 41
42. 27:40 Madelyn Johnson 13
43. 27:52 Kendra Edwards 34
44. 28:10 Morgann Holt 16
45. 28:49 McKelle Holt 14
46. 29:25 Christine Stuart 45
47. 29:42 Melanie Howlett 30
48. 30:56 Andrea Johnson 39
49. 30:58 Darci Timothy 27
50. 31:00 Shauna Timothy 34
51. 31:48 Emma Poulson 15
52. 32:46 Brittany Gipson 10
53. 35:05 Rosemary Palmer 42
54. 36:34 Emily Berry 16
55. 41:15 Leslee Kitchen 42
56. 44:11 Maddie Waller 12
57. 44:13 Kathy Waller 47
58. 44:17 Lily Neuenschwander 8
59. 47:50 Erica Ward 25
60. 47:50 Natalie Ward 50

Sunday, August 10, 2014

DXC Summer Update - Week 10

Darts - 
It's hard to believe that we only have 2 more weeks of summer training and then the summer is gone. I am not trying to get anyone depressed, and I hope that you really enjoy your final two weeks without school - but I also hope that you are very excited about the cross country season. For the most part we have done what it takes to prepare ourselves in the summer - we have put in a solid base as a TEAM, and it makes me excited to see what we can accomplish together. There have been 2 pre-season national polls released at this point, and both our boys and girls are ranked in the top 25 in the country (Girls are #10 and #21) (Boys are #9 and #14). The rankings don't really mean anything yet - except that if we work hard and stay united, we can be among the top teams in the country. We will have our first test on Thursday, August 21st at Sugarhouse Park for the Highland Invitational. Even before school starts, we will begin what I hope will be a legendary season. If you want to see the entire season schedule, it is posted on the blog at http://www.davisxc.blogspot.com/p/2014-schedule.html - there was a minor change with the USU Invite, it is now on September 5th instead of August 30th. Our invites this year will include Highland, USU, BYU, and Bob Firman. The Region and State championships are in October, and the Nike Regionals are in November. We have a lot of great things to come in the next 4 months. 

Eligibility: We need everyone to take care of their eligibility this week (by Monday, August 18th if possible). I really appreciate you getting it done on time. It is a new process this year - you need to do each of the following:
1. registermyathlete.com - go to the website and create an account. There are also 3 forms that you and your parents need to sign online (tryout checklist, statement of commitment, and concussion form). You do not need to submit your physical online. 9th Graders also have to turn in the 9th grade participation form. 
2. Physical - Everyone needs to turn in an A-Form directly to me this year. If you turned one in for camp, you don't have to do another one. If you haven't had a physical yet, you can get one at the school on Tuesday this week between noon-2pm for $15. Pay in the office and bring the physical form signed by your parents. The A-Form is attached to this email. 
3. Participation Fee - You can now pay the $90 fee in the office or online (it is the same for every sport). I have added it as a fine for most of you. Let me know if it didn't show up as a fine. 
4. Drug Test Consent Form - At least one parent and the athlete needs to be present at the meeting with vice principal, Rich Firmage on Wednesday (August 13th) at 7:00pm in the stadium bleachers (before we do the 20 x 400m workout). The meeting will only take 10-15 minutes. If you are unable to attend the meeting, there will be a make up opportunity or you can visit Mr. Firmage in the office to get the proper paperwork. Please try to be at the meeting if possible. You only need to do the drug consent form once per year (you won't need to do it again for future sports at Davis for 2014-2015).  

Dart Challenge 5k - Is this Saturday (August 16th) at 8:00am at Barnes Park. I am expecting all of you to run the race if you are in town and you are healthy. If you are injured, you can come and help and support your teammates. It is a fundraiser for the team - and we need at least 150 people there to make it profitable - so please invite family members and friends and neighbors to participate. Any age is welcome to run. You can bring the entry form and the money to practice this week or on the morning of the race. The cost is $20 before Saturday - it goes up to $25 on race day. The all-time list is posted at www.dartchallenge.blogspot.com SET A GOAL going into the race. 

This Week (it is a busy one):
Monday - Vita Course at 7:00am. We are going for our best times of the summer (Fernwood and back). Prepare yourself mentally and physically to really get after our final vita of the summer. The "theme" for the week is Race Bibs - wear one of your favorites if you have one - or make a home-made version. 
Wednesday - Meet at the track at 7:00pm. We will have the drug test meeting right at 7:00pm and then we will have the workout. It will be 12-20 x 400m on the track with music and lights. It is one of my favorite workouts of the year - I hope you all can make it. You will only be expected to do as many as you are ready to handle. 
Thursday - Meet at Barnes Park at 7:00am - we will be running the Dart Challenge course (revised this year due to construction). We are also having a TEAM shoe/spike night at Wasatch Running Center in Centerville for anyone who is interested (see below). 
Saturday - Meet at Barnes Park at 7:00am. We will warm up as a group at 7:20 for the Dart Challenge.

Spike/Shoe Night - Thursday 6:30pm at Wasatch Running Center in Centerville (316 N. Marketplace Dr - by Target and Walmart). Any of you who would need xc racing shoes or training shoes can come in to the store any time from 6:30-8:00pm. All shoes and apparel will be 20% off for Davis runners and their families. It will be a good time to get a gait analysis if you have never had one (to determine which shoes you should train in). There will be refreshments. I will be there the entire evening. It is optional - you can come if you would like. Cross Country spikes will range from $48-$100 (Saucony Kilkenny - Nike Victory XC).    

Commit yourself to doing your best over the final 2 weeks of the summer. As always, if you have not been as committed as you could have been over the summer or over the past few weeks, there is still time to get some preparation in for the xc season, and it is definitely not too late to be a part of the TEAM for the season. 
Please let me know if you have any questions. 
Stay humble. Stay hungry. 
~Coach Talley


Brad's Corner:
Hopefully coming back from TEAM camp you have a new appreciation for being a part of a TEAM.
My first couple of years in High School I  ran alone. I had no one to train with. But also felt that was the right thing to be doing. I enjoyed running alone. And I was just a 4:30 mile PR guy. When I finally got running with guys a little faster than me my times dropped. It was me running and training with a TEAM. All of them were my competitors. But they made me faster. I ended up beating them. And they were happy for me as I pulled them along.
Put your TEAM first, and make sure they know they are first and they will help you get to the highest of heights.
It is true you need yourself to put in the work, but trust me you can't be your best on your own. That is why World Class athletes have training groups. Mo Farah and Rupp are competitors...and TEAM mates.

Trust in yourself. That is great! You must trust in yourself. But you need to put 100% of your trust in your TEAM and Coaches. You are sitting on a gold mine. Davis XC is an amazing, fine tuned machine. If you put your trust in it and worry about the success of DXC more than the success of Yourself you WILL do amazing things! I would have killed to run for this Davis TEAM.
Every one of you who come out everyday and work your tail off are a huge part of the TEAM's success! Help bring DXC to new heights. And DXC will bring you higher than you ever thought possible. This I promise.

Sunday, August 3, 2014

DXC Summer Update - XC Camp and Week 9

Darts - 
It was a fantastic week at cross country camp. I came home feeling exhausted - but in a very good, satisfied way. I was very pleased with the way you all responded to the hilly, challenging runs. Monday's run in the rain up to the Silver Lakes set the tone for the week - we were positive and working hard and working together. Tuesday's ('flat') run up the Tibble Fork Road gave us some surprising hills, and I was pumped to see so many of you working through it. Wednesday's mile repeats got me very excited for the season and the grass xc courses - I loved the way we were working as a TEAM. Thursday's climb up Timpanogos was one of the most beautiful and scenic trail runs I have ever been on - it was a pleasure to experience it with all of you. And although I was pretty tired and sore on Friday, the run gave me a chance to contemplate how lucky we are to be a TEAM and how lucky we all are to be part of such a great program. I also felt like we did a great job playing all week - and I want to thank you all for making camp fun and successful. We have a few goals going into camp: 1) A solid week of training, 2) Build TEAM unity, 3) Build individual and TEAM confidence, 4) Have fun. I think that all of these goals were met - so thanks for making it a great week. I know that not everyone had the chance to go to camp this year - and I hope that everyone who would like to go is motivated to work for it next summer. It is an experience you won't regret. Brad and I both posted some pictures on Facebook if you would like to go through them. There is also a video of 1 through 5 that Coach Timothy put up on the team facebook page. 
I learned a few things about our TEAM during the week. I learned that we have some extremely tough runners on the TEAM - I was amazed how fast the boys scaled Timp, and I was impressed with how fast/tough the girls were on the way down as well. I learned that we have a lot of young runners who want to get better and are willing to work and hurt to do so. I learned that the old guys (Brad, Timothy, Jon, and me) can still school the young guys in football. I learned that sometimes girls deserve the pranks that boys play on them. And I was again reminded that having a TEAM makes me stronger and more motivated. 
I want to thank all of the parents who helped put the camp together, drove athletes up and back and around Provo, donated prizes, helped me keep an eye on all the runners, and allowed your son(s)/daughter(s) to spend the time with the TEAM. We have amazing parents on this TEAM, and I appreciate all the help, trust, and support. And I want thank my coaches - Brad, Timothy, and Caleb (this week) for their help, sacrifices, and expertise.
I want to apologize to anyone who spent money on 7 Peaks passes and will not be able to use them this summer. I was pretty disappointed that they closed the park - even though the weather ended up being perfect. We may try to organize a day where anyone who would like can come down to the Salt Lake 7 Peaks (even those who weren't at camp). I will let you know if we can fit it in during the next 3 weeks.    

Recovery is an important part of training that is sometimes neglected. I just want to remind you all how important it is that you take recovery seriously. Recovery can be broken down into 4 main components - nutrition, sleep, stretching/injury prevention, and easy running. With nutrition, try to eat some healthy foods that contain both carbs and proteins within 30-45 minutes after a hard workout. Protein throughout the day (in your other meals) will also help you rebuild and restore muscle tissue. There are recovery drinks you can buy at sporting goods and running stores or online - like Endurox, Hammer Nutrition, Nuun, and others. Chocolate milk is also a good recovery drink. With how much we are running in the summer, you might find that you need more sleep than normal to properly recover. I would shoot for at least 8 hours per night - and possibly a small nap in the daytime. If you haven't been taking your sleep seriously this summer - try to do so the final 3 weeks. Stretching and Icing can also really help with recovery and injury prevention. Spend 10-15 minutes when you are done running (especially hard workouts). Stretching and Yoga can really help you to feel better on your next runs. And finally, everyone needs recovery runs. It is not beneficial for any runner to take make every run hard. You will feel better if you have some easy days mixed in with your hard days. An 'easy' 40-70 minute run will still give you benefit and will help you to recover. Coming off of a hard week like camp, let's all make sure that we are thinking about recovering properly and preparing ourselves to work really hard in the upcoming pre-season workouts. 

Eligibility - 
1. If you have not already done so, everyone needs to create an account on www.registermyathlete.com - when you go to the website, login to your school (Davis) and create an account. You should do this by Friday (August 8) - let me now if you run into any issues. Once you have an account created, I will add you to our team roster and you will have a few more things to do on the web site. 
2. You also have to get a physical and fill out the A-Form (a lot of you got this done for camp). The school is going to have some days where you can do the physical at the school for $15 - but they haven't given me the days yet.
3. Everyone planning to run cross country needs to pay the fee ($90) in the office or online. You can pay starting on Tuesday (August 5th). Try to have this done by Monday, August 18th.

Racing Spikes - Make sure you stay in good training shoes to help prevent injury. Most of you will also want to buy a pair of cross country racing shoes (although it is not necessary). You want to look for shoes with a rubber sole and the option of inserting spikes (depending on the course we race). You can find xc spikes at Striders in Layton and Wasatch Running in Centerville. Both places will give Davis athletes 15-20% off the listed price. Wasatch Running is going to have a Davis Team night in the next 2 weeks where they will give us an even better discount (I will let you know the date). You might occasionally find some decent cross country spikes at Ross. 
You can also buy your spikes online (and sometimes find a great deal). 
Here are some good xc spike options from eastbay.com:

With only 3 weeks left of summer miles - and our first real cross country race in just 18 days - we still have a lot of work to get done in the summer. I challenge each of you to finish strong! Be committed and serious about having your final weeks be your best weeks. If you haven't put in the summer you feel you should have, these 3 weeks can still make a difference. Once we start racing, the fun begins. We have had one of our best summers ever - we are on our way to shattering both the boys and girls TEAM mileage records. Let's just make sure that we stay focused and hungry in the final 3 weeks!

Send me your mileage for weeks 8 & 9 if you haven't already done so. . . 
~ Coach Talley

This Week (mandatory workouts - unless you are out of town):
Monday - Vita Course - 7:00am
Wednesday - Layton Park at 7:00am (tempo run + some 300s on the grass)
Friday - Meet at Davis at 7:00am (intervals at Nichols Park)
*Tuesday-Thursday-Saturday are distance days on your own.


Brad's Corner: 
Want to be a great runner? Train like a great runner! 
I often see runners in their early years of running not training like they are a top caliber runner until they have had a little success. This is a huge mistake. It is hard to know how many good runners could have been great had they only trained like the best.
You need to look at the best runners you know. What are they doing? What extra things are they doing? How can you incorporate that in to your training?
I know this is what changed my running career from a top, small school, runner to running some killer times.
If your goal is the be a varsity runner you need to be doing what the varsity runners are doing.
Obviously a new and younger runner can not run as many miles as a seasoned runner, but you can begin to build up to that. If you don't shoot for it you can't get there.
I want every single athlete who runs for Davis Cross Country to train as if they are the next big thing! I can't wait to see who steps up to the challenge. 

Sunday, July 27, 2014

DXC Summer Update - Week 8

Darts - 
Great job on another solid week. The Vita Course hills were very solid on Monday - I promise my goal was not to kill any of you, just to make you stronger and fearless. The 800s at Barnes Park on Wednesday were very impressive - I was especially happy with the TEAMwork I saw. And the run/circuit workout on Friday was also very good - I hope that you weren't too sore (but at least a little sore). 
We also had a group run the Deseret News 10k on Thursday. We were well represented - finishing 1st in the boys high school division and 3rd in the girls. However, they only scored the top 3 runners, and if they would have scored 4 or even 5 (like most cross country races), our boys would have won by a landslide and our girls would have also won in demanding fashion. We were led by a very fast 31:42 by Josh Ward (good enough for top high schooler) and 32:25 by Colton Rimann (good enough for #2 high schooler) on the boys side. Aubrey Argyle led the girls with a time of 37:41 (#3 high school division), and Tatum Beard also dipped under 40 with a time of 39:34. You can see the full high school results at http://strideracing.com/2014/7/2014_desnews10k_highschoolteam.htm 

Just a few quick items this week. . . 

For those not going to xc camp: Make sure to work hard this week - maybe a little harder than you normally would. The schedule has you running the following:
Monday: 5-8 miles (maybe Vita if you can get up there). 
Tuesday: 10 x 400m repeats (or about :90) up a hill - the hill in front of Nichols Park is a good one for that.
Wednesday: 3-6 miles + 6 x 100m strides
Thursday: 3 mile tempo run (fast pace) + 6 x :60 on the grass somewhere.
Friday: 3-6 miles easy
Saturday: 6-10 miles
*I know it will be a little harder because you are on your own this week - but try to dig deep and really have a solid week of training. If you need to adjust the workouts slightly (because of vacation/girls camp/etc), that is okay - just do your best. If you wish you were going to camp, but didn't get the opportunity to, there is really only one positive way to approach that - use it as motivation to work harder for future opportunities.

For those going to xc camp: Please make sure you read the email about camp I sent on Wednesday.
- Don't forget your 7 Peaks pass (or pass of all passes), or bring $25 to get in the park.
- Don't forget your swimsuit and a towel.
- We are meeting at the school at 8:00am - heading to Granite Flats in AF Canyon.
- If you haven't brought your waiver or money - please bring it to me in the morning. 
- Come with a positive, friendly, helpful attitude - excited for some work and excited to make some new friends. The running will be challenging, but you are all ready for it.
- Let me know if you have last minute questions.

Spencer Update: I know a lot of you have been worried about Brad's son (Spencer). He has been in Primary Children's Hospital for 9 days now with a bone infection called Osteomyelitis. He has now had 4 surgeries to drain the bone. When I talked to him yesterday, he was pretty sure they won't need any more surgeries, and that Spencer would get out on Tuesday. It seems to me that Spencer has been a real trooper through the entire ordeal. He is smiling as much as he can and staying very positive despite the pain and the long hospital stay. I am predicting right now that Spence is going to be one of the toughest runners ever someday. We will do something at camp to wish him a speedy recovery.

Dart Challenge 5k: Will be August 16th at 8:00am at Barnes Park. I would like for you to consider it your first race. Everyone should plan on running (if you are in town). We use it as a fundraiser, so try to encourage other people to register as well (family members, neighbors, friends). I have attached this year's registration form to this email.

Eligibility: Please refer to the email I sent earlier this week, and PLEASE register yourself on www.registermyathlete.com ASAP (everyone needs to do this). We will be working hard to get all the eligibility done quickly when we get back from camp.  


That's about all. Send me your miles for week 8 before we leave for camp if you can (even if it is a very short email). 
Happy Running, 
Coach Talley

Saturday, July 19, 2014

DXC Summer Update - Week 7

Darts - 
I didn't spend too much time last week talking about being half way through the summer. We are now through 7 of our 12 weeks, and they keep flying by. I have attached the schedule for the final 5 weeks of summer training to this email - I hope you will all print it off and refer to it each day. Spend some time over the next few days analyzing how well you have done with the first half of the summer. I think that many of you have done an amazing job - emailing me each week, coming to the TEAM runs, and really trying to build a solid base. But we can all find things we can do to improve. Ask yourself a few questions - Did you run as many days as you should have? Is your heart in it? Are you running each day with purpose and with focus on what you can to do get better? Have you had days you missed running because you were lazy? What can you do better over the next 5 weeks? If you are not motivated - get yourself motivated!!
After 6 weeks, the girls are killing it on TEAM mileage. We ran just over 9,000 miles in the first half of summer - the overall TEAM record is 14,376 (2013). We have a lot of girls on pace to hit 400 miles - and a few girls just behind that pace. If you were 170 miles or more for the first 6 weeks - you should be going after that total goal of 400 miles. 
The boys are also on record pace. We have logged over 15,000 miles in the first half of the summer - the all-time record is 26,675 (2013). If we get after the next 6 weeks, we can have more boys over 500 and over 400 than ever. 

The "Little Things": We are doing a pretty good job on the mileage, but there are other things that can help you to improve as a runner and things that can keep you healthy. When we talk about the little things, we are referring to nutrition, sleep, stretching, core work, and strength training. With nutrition, I have said it many times - but it is very important to make sure that you are getting enough calories (2500-3000) and that you are getting them in healthy foods (carbs, protein, some fats, a lot of fruits and vegetables, avoiding excess sugar). It is also important to eat within 45 minutes of running. Sleep can be overlooked sometimes in the summer, but it is a crucial component of your recovery and energy. Try to get 8 hours per night (which means going to bed earlier than you may want to in the summer). Stretching after you run can also really assist in recovery and can be a huge benefit when it comes to injury prevention. Flexibility can also make you faster. Try to spend 15-20 minutes stretching after you run. I would like to see you doing some core work about 4 times per week - it can be the ab routine that we do as a TEAM, or other exercises that you know. Try to get really good at planks and push ups by the end of the summer. Your core strength can really make a difference in cross country endurance and in injury prevention. And finally, I know we don't give you much time in the weight room during the summer, but there are many things you can do on your own without weights to improve your strength - push ups, calf raises, lunges, prisoner squats (no weight), and other exercises. 

Dart Challenge 5k: Will be on Saturday, August 16th. All of you are expected to race - all the proceeds benefit the TEAM. The cost is $20. I also expect everyone to try to get family members and friends and neighbors to come and race. There will be family discounts (4 or more registered). It's a good race, and the race t-shirts and breakfast are worth the $20. Let me know if the cost is an issue - I don't want anyone missing because of the money. It is a great way for us to judge our progress at the end of the summer. 

Cross Country Camp: Don't forget to turn in your waiver, money, and physical form at Vita on Monday (or late at Barnes Park on Wednesday). Checks are made out to 'Davis County Running Club'. If you don't have your physical yet - just get it as soon as possible. I will accept a copy of a physical that was completed in the spring. There will be another email coming soon (probably Monday) with some final details about camp - including what needs we have left for drivers. PLEASE let me know if you or your parents have any questions or concerns. Thanks.

Assignment: As we are over half way through the summer training program, I would like each of you to evaluate how you did in the first 7 weeks. In your training log this week - or next week - I want you to tell me something about your own running that makes you proud. Something you have accomplished or some kind of personal victory that you feel you have achieved in the first 7 weeks. I hope you all realize that we are working together - that we are hurting together and sacrificing together in order to be a stronger TEAM when the season comes. I may not really count as a member of the TEAM (I don't score in races), but I can tell you that I am very motivated by each of you and by your desire to be better and work harder. And it really motivates me to know that I have teammates who are working hard right along with me, and that we can accomplish some great things together.

This Week: We are meeting on Mon-Wed-Fri
Monday - Vita Course, 7:00am. We will be doing hill repeats at the Adams Canyon Hill
Tuesday - 4-10 miles on your own.
Wednesday - Meet at Barnes Park in West Kaysville - 7:00am.
Thursday - Either Deseret News 10k or 6-8 miles on your own.
Friday - Meet at the school at 7:00am. 
Saturday - 6-12 miles on your own.

This past week was awesome. We have another great week in front of us. Have fun with your running. Challenge yourself to do better and to be even stronger. I love what I am seeing from this TEAM.  
Keep up the great work!
Coach Talley


Brad's Corner:
It's been a tough week. We've been in and out of doctor's offices with our son Spencer, so not that great of a week.  I ended intervals early on Tuesday and didn't even run Wednesday or Thursday. I was exhausted and stressed. Thursday, after a sleepless night, we took him to Primary Children's ER because his arm was in excruciating pain. Eventually he had surgery on his arm for a bone infection.
It was extremely hard to listen to our mellow, sweet boy Spencer screaming out in pain. The infection was so bad it was literally coming through his bone. Eventually they drilled into the bone to drain it.

Almost 20 years ago, I spent many months at the U of U hospital after a car wreck (Some of you know about it. Some of you don't.) I remember seeing runners and bikers on the trail behind the hospital. Not being able to walk at the time I remember longing to run on that trail.
I was extremely uptight today and knew The only way I'd feel better is if I could run. I decided I would run the trail behind the U of U hospital. I am amazed it has taken me so long to actually do it. (Bonneville Shoreline/ Red Butte Trail) It was 97 degrees and I had no shade. The trail was rockier than I like, but as I ran above the hospital I had a strong feeling of gratitude that I can run. It was nice running and looking down at the courtyard I sat so many years ago wanting to do nothing more than run (And maybe kiss more girls). And even though our son is in the hospital I know in the scheme of things we are very lucky. In the same hospital he is in, there are children fighting cancer. While even though he has a tough recovery and will be on antibiotics for months, we are pretty sure he will be fine. He may miss his first Jr. High XC season, but he can still run. And all in all he is a healthy boy.
I know, from experience, that when it is gone there is nothing you want more than your health and ability to run. You would give up nearly everything to have it back.
This season, I urge all of you to take advantage of this opportunity in front of you. The opportunity to be a part of the best Cross Country program in the Country. And even better, the opportunity to become the best runner you can be. I found when you are looking at never running again you don't wish you can win more medals. All you wish is that you can get out the door to run. You would kill to do a long run or even intervals.
Everyone on this team has that opportunity. So be the best runner you can be. Take advantage of this amazing opportunity you have in front of you. Give it all you've got. You will not regret it.