Monday, June 21, 2010
Cross Country Summer Update #3
Darts -
It has been another impressive week. We are now at 3,000 miles for the girls TEAM and over 4,000 for the boys after just 3 weeks of summer training. We are well on our way to break the records on both sides (10,336 for the girls and 15,930 for the boys). I am still happy with what I am seeing from many of you - I am seeing toughness and a desire to get better and a desire to work as a TEAM. Others of you are not quite catching that vision. I know that it is a big commitment to ask you to run through the summer months, but it is worth it. Don't let yourselves be lazy. If you haven't been committed the first 3 weeks - get yourself going these next two weeks. Let me know what I can do to help.
I have attached the 2nd set of workouts. The top boys should now be running 40-60 miles per week, and the girls should be shooting for 35-50 miles per week. On one side of the attachment, there is some information about high altitude camp. The camp will be held on July 26-30 at Marsh Lake. The biggest indication of being ready for camp is going to be the amount of miles you are putting in. I am going to take about 50 of you up to the camp. If you have a desire to go to camp - you had better be showing me through your mileage and the TEAM workouts. I will give out the invitations to camp in about 2 1/2 weeks. Boys who are on track to make the mileage are at 70+ miles through 3 weeks. Girls who are on track are at 60+ miles for the 3 weeks.
Try to keep your energy and enthusiasm high over the next 3-4 weeks. This middle part of the summer is where it becomes more difficult to stick with it. Some things that might help - run when it is cool (early morning or after about 8:30pm). Run new courses - even drive somewhere to run if you have the means. Run with other people. Make sure you are getting good sleep and that you are hydrating properly for the heat. And try to set some goals about your running - I have seen quite a few goals in your emails that I am happy with. We are continuing to build a solid base over this next stage of the summer, and it will be crucial to your performance this fall.
Wasatch Back Relay
This past weekend we had a boys and a girls TEAM compete in the Wasatch Back Relay. Both TEAMs finished 1st overall for the high school division and 5th overall in the open division. It was a great experience for those involved - both challenging and fun. I will eventually post some pictures and some reports from your teammates on www.davisxc.blogspot.com (the blog has recently been updated with some pretty sweet tunes btw). The girls finished the 190 mile relay from Logan to Park City in 25:11.18 (which is an average of 7:56 per mile). The boys finished in 20:44.08 (which is an average of 6:31 per mile). The only teams that beat the girls or the guys were teams with current or former college runners. I wasn't able to see too much of the Davis runners because I was running the relay on a Weber State Alumni Team, but I was really impressed by what I did see. They ran themselves to exhaustion. They sacrificed and suffered for each other because they are a TEAM. This morning on the trails, I could tell that many of you who ran in the relay were pretty beat up. It is a good feeling to know that you have pushed yourself hard and accomplished something incredible. Congrats on some excellent racing.
Coming Up:
Thursday (June 24) - 7:00am at the school. Be ready for a challenging 3 mile tempo run (refer to the attached paper if you don't know what a tempo run is).
Monday (June 28) - 7:00am at the Vita Course
Thursday (July 1) - 7:00am at Layton Park - just to the west of the front of Layton High (mile repeats - heck yeah!)
Saturday (July 3) - Kaysville Rotary 5k and 10k at Davis High School - registration can be done at www.runnercard.com I would like to see many of you run in the race. Registration is $15 until June 26th and then $30 after that. You can choose the 5k or the 10k.
Saturday (August 21) - 8:00am - Dart Challenge 5k. I know it is a ways away, but I would like to get it on your calendars. You should all plan on running this. It is our first race of the season - even though it is just a road race. It is a Davis XC fundraiser - and we need as many people there as possible. Plan on running the 5k that morning - and plan on telling some other people about it. Thanks.
I will be out of town for the next 8 days. Janae, Steve, and Brad will be at the workouts. You will still need to send me your mileage at the end of this week. (Speaking of which - quite a few of you still need to send in week 3 - get it done!). I will still be sending out a cross country update on Monday next week.
Please also send your weekly workouts to Janae at janaerichardson11@gmail.com - especially you girls.
Continue to sacrifice for each other. Try to get in some quality running this week and next week. Find some courses with some hills. Make things fun and make things challenging. Don't forget to do your abs and pushups. Seniors - you should be putting together some fun TEAM runs in addition to the times we are already meeting. Let me know if you ever need me to send out an email announcing a run. We are doing this summer training together to accomplish some great things this fall. Make the commitment to be giving the best you can.
Happy Running,
Coach Talley
ps. Let me know if your parents would like to be added to the email list.
It has been another impressive week. We are now at 3,000 miles for the girls TEAM and over 4,000 for the boys after just 3 weeks of summer training. We are well on our way to break the records on both sides (10,336 for the girls and 15,930 for the boys). I am still happy with what I am seeing from many of you - I am seeing toughness and a desire to get better and a desire to work as a TEAM. Others of you are not quite catching that vision. I know that it is a big commitment to ask you to run through the summer months, but it is worth it. Don't let yourselves be lazy. If you haven't been committed the first 3 weeks - get yourself going these next two weeks. Let me know what I can do to help.
I have attached the 2nd set of workouts. The top boys should now be running 40-60 miles per week, and the girls should be shooting for 35-50 miles per week. On one side of the attachment, there is some information about high altitude camp. The camp will be held on July 26-30 at Marsh Lake. The biggest indication of being ready for camp is going to be the amount of miles you are putting in. I am going to take about 50 of you up to the camp. If you have a desire to go to camp - you had better be showing me through your mileage and the TEAM workouts. I will give out the invitations to camp in about 2 1/2 weeks. Boys who are on track to make the mileage are at 70+ miles through 3 weeks. Girls who are on track are at 60+ miles for the 3 weeks.
Try to keep your energy and enthusiasm high over the next 3-4 weeks. This middle part of the summer is where it becomes more difficult to stick with it. Some things that might help - run when it is cool (early morning or after about 8:30pm). Run new courses - even drive somewhere to run if you have the means. Run with other people. Make sure you are getting good sleep and that you are hydrating properly for the heat. And try to set some goals about your running - I have seen quite a few goals in your emails that I am happy with. We are continuing to build a solid base over this next stage of the summer, and it will be crucial to your performance this fall.
Wasatch Back Relay
This past weekend we had a boys and a girls TEAM compete in the Wasatch Back Relay. Both TEAMs finished 1st overall for the high school division and 5th overall in the open division. It was a great experience for those involved - both challenging and fun. I will eventually post some pictures and some reports from your teammates on www.davisxc.blogspot.com (the blog has recently been updated with some pretty sweet tunes btw). The girls finished the 190 mile relay from Logan to Park City in 25:11.18 (which is an average of 7:56 per mile). The boys finished in 20:44.08 (which is an average of 6:31 per mile). The only teams that beat the girls or the guys were teams with current or former college runners. I wasn't able to see too much of the Davis runners because I was running the relay on a Weber State Alumni Team, but I was really impressed by what I did see. They ran themselves to exhaustion. They sacrificed and suffered for each other because they are a TEAM. This morning on the trails, I could tell that many of you who ran in the relay were pretty beat up. It is a good feeling to know that you have pushed yourself hard and accomplished something incredible. Congrats on some excellent racing.
Coming Up:
Thursday (June 24) - 7:00am at the school. Be ready for a challenging 3 mile tempo run (refer to the attached paper if you don't know what a tempo run is).
Monday (June 28) - 7:00am at the Vita Course
Thursday (July 1) - 7:00am at Layton Park - just to the west of the front of Layton High (mile repeats - heck yeah!)
Saturday (July 3) - Kaysville Rotary 5k and 10k at Davis High School - registration can be done at www.runnercard.com I would like to see many of you run in the race. Registration is $15 until June 26th and then $30 after that. You can choose the 5k or the 10k.
Saturday (August 21) - 8:00am - Dart Challenge 5k. I know it is a ways away, but I would like to get it on your calendars. You should all plan on running this. It is our first race of the season - even though it is just a road race. It is a Davis XC fundraiser - and we need as many people there as possible. Plan on running the 5k that morning - and plan on telling some other people about it. Thanks.
I will be out of town for the next 8 days. Janae, Steve, and Brad will be at the workouts. You will still need to send me your mileage at the end of this week. (Speaking of which - quite a few of you still need to send in week 3 - get it done!). I will still be sending out a cross country update on Monday next week.
Please also send your weekly workouts to Janae at janaerichardson11@gmail.com - especially you girls.
Continue to sacrifice for each other. Try to get in some quality running this week and next week. Find some courses with some hills. Make things fun and make things challenging. Don't forget to do your abs and pushups. Seniors - you should be putting together some fun TEAM runs in addition to the times we are already meeting. Let me know if you ever need me to send out an email announcing a run. We are doing this summer training together to accomplish some great things this fall. Make the commitment to be giving the best you can.
Happy Running,
Coach Talley
ps. Let me know if your parents would like to be added to the email list.
Monday, June 14, 2010
Kick-off Camp at Cutler Flats
Despite the rain, the wet sleeping bags, the hilly runs, and the mud, we had a great time at our overnight camp at Cutler Flats. . . 
Sierra and Liz were proud of their ability to set up a tent. 
Abby, Shea, and Madie were all pretty excited they could use a hammer.
Coach Petty set up his tent in 13 seconds flat.
The new kids are easy to entertain.
We planned our outfits. (No making fun of my tan lines)
Michaela called this a "Lacrosse Sandwich"
Playing spoons with knives
Here is the progression of Hannah's black eye (she was nailed by a frisbee within the first hour). Above - her eye is just fine (pre-frisbee collision)
This is just after the frisbee met up with her eye.
By evening it was getting dark. The next morning it was a legitimate black eye.
The McCleary's did a great job on dinner. (Thanks)
Mikell and Sierra
Shea and Abby
Kaden and Austin
Janae was the camp massage therapist. Abby needed to hold someone's hand.
Caitlin and Karaline are actually trying to imitate Madie's face in this picture
This is their best Meghan Hedquist face. (I think Meghan does it better)
It looked pleasant right before we went to bed - but then it poured all night.
We woke up to this in the morning.
After the morning mud run.
They were paying close attention to my "how to cook a pancake" lesson.
Excellent pancakes. (Thanks to Brian stepping in)
Sierra and Liz were proud of their ability to set up a tent. 
Abby, Shea, and Madie were all pretty excited they could use a hammer.
Coach Petty set up his tent in 13 seconds flat.
The new kids are easy to entertain.
We planned our outfits. (No making fun of my tan lines)
Michaela called this a "Lacrosse Sandwich"
Playing spoons with knives
Here is the progression of Hannah's black eye (she was nailed by a frisbee within the first hour). Above - her eye is just fine (pre-frisbee collision)
This is just after the frisbee met up with her eye.
By evening it was getting dark. The next morning it was a legitimate black eye.
The McCleary's did a great job on dinner. (Thanks)
Mikell and Sierra
Shea and Abby
Kaden and Austin
Janae was the camp massage therapist. Abby needed to hold someone's hand.
Caitlin and Karaline are actually trying to imitate Madie's face in this picture
This is their best Meghan Hedquist face. (I think Meghan does it better)
It looked pleasant right before we went to bed - but then it poured all night.
We woke up to this in the morning.
After the morning mud run.
They were paying close attention to my "how to cook a pancake" lesson.
Excellent pancakes. (Thanks to Brian stepping in)
XC Summer Update #2
Darts -
It has been a very exciting first 2 weeks of the summer training. I have been very impressed with the mileage and the commitment that I am seeing from many of you. Last week's camp was a lot of fun for those who attended. The running was hard - we got sweaty, wet and muddy, a few got bloody, and everyone got stronger. I think we will make the kick-off camp an annual tradition to start the summer. I will be posting some pictures on the blog at www.davisxc.blogspot.com.
If you were unable to attend, there will still be many fun things we do throughout the summer which I hope you will be able to attend. We talked about a few things at the campfire:
Coach Petty talked about the importance of commitment. He shared a story about a time in an endurance race when he really wanted to quit - he had gone through a tremendous amount, but he stayed committed to his TEAM and finished the race. He also stressed the importance of not giving up when things get tough (in running or in life).
Coach Brad talked about working hard in everything that you do. He stressed the importance of being your best rather than focusing on being the best. It really is true that we judge runners by how hard they run, not by how fast they are. Brad also mentioned a few of his pet peeves (complaining, not running through the line, cutting corners, and miracle whip on sandwiches).
Coach Janae talked about overcoming our fears. The fears we have in running can be anything from being worried that you won't be able to finish a workout or a race to fears of injuries to fears of not being good enough to fears about not fitting in. Whatever your fears are, she talked about the importance of identifying them, facing them, and conquering them.
I talked about what you can expect from cross country this fall - a lot of hard work, a lot of fun, a close TEAM, and some important races. And I also talked about what I expect from you this summer and fall - TEAM comes first, giving your very best, being good people (smart, honest, kind, hard-working, grateful, humble, etc), No complaining (it is okay to think something is hard, but you have to realize that it is going to make you better), and I expect each of you to make it fun and to find reasons to run for yourself. I expect you all to become better runners and better people for having run cross country.
Another expectation that I didn't talk about was that I expect to be surprised. I love when I see someone do more than I expected them to do. When I see someone work harder or get faster than I expected. In these first 2 weeks I have already been pleasantly surprised by quite a few of you. We need more of this. You cannot sit back and expect the other people on your TEAM to make your TEAM better. You have to step up and do everything you can to make the TEAM successful. On the run this morning I was already thinking that we could do a better job pushing ourselves. Those of you who were at camp learned that I have the special power of being able to read minds. This morning I heard a lot of negative thoughts - not necessarily "this sucks", but I know that some of you were thinking of ways to make running easier. To go less distance, to not push the hills as hard, to not run as fast as you can, etc. That is not the type of thinking we need. We need to be thinking "I am going to run fast today - even if it hurts" "I am going to push hard up this hill because it is going to make me stronger" "I am not going to run slow just because those around me are taking it easier", etc. I want to be surprised by a few of you in the next month. I want to see some real effort to become better (by better I mean faster, stronger, more positive with yourself and others). I see some of you currently giving that effort I am looking for, but not all of you. Commit to do better for yourself and for your TEAM.
It was a great run and a great turnout this morning at the vita course (99 people showed up - 105 were there last week), but there are quite a few of you who are getting these emails, who are hopefully reading this right now, who were not there either week. There are 135 athletes on the roster. I want you all to feel like you want to come to the TEAM runs. If you have questions or fears about coming - let me work through those with you. If you have just been being lazy for the first 2 weeks of the summer. Now is the time to get focused and energized and start running. You are not that far behind if you start NOW. I promise you will regret it if you start in August. You don't have to come and set any world records in distance or in time - I am just asking that you come and give your best effort. Our TEAM is good - but we can be better. Each of you can strengthen (or weaken) the TEAM in your own way. I want to continue to see some committed and excited runners when we meet.
Very good work on the emails over the first two weeks. Keep that up. Once again, I am very impressed with what I am reading and with what I am seeing.
Here is what we have coming up:
Wednesday (16th) - Varsity Run at 7:00am at the school - I would eventually like a few more of you coming on these runs. For now, the group includes: Brad Nye, Austin Neuner, Joe White, Preston Johnson, Adam Mathias, Matt Swanson, Matt Munns, Logan Wood, Alex Hedquist, Hayden Hansen, Skyler Williams, Brayden Cromar, Meghan Hedquist, Abby Frodsham, Shea Martinez, Tessa Brown, Anni Andersen, Anna Ward, Brooke Gutzwiller, Madi Holt, Becca Albrechtsen, Megan Parker, Hannah Haws.
Thursday (17th) - Meet at the school at 7:00am - we will be running to Nichol's Park and playing a game (most likely "coach catch").
Friday-Saturday (18-19) - Wasatch Back Relay for those 24 of you who are representing the team. I will be sending out an email with some more information later today.
Monday (21st) - Vita Course - I will be handing out the new workout information. I want to see at least 110 people there (it would be a new record). No sleeping in (don't be a lazy-head).
Happy Running,
Coach Talley
801-580-8713
"The will to win means nothing without the will to prepare" - Great Distance Runner
ps. Many of you talked about the joys of running in the rain this past week. I liked that in the emails I read. The runs in the rain can be some of the best. Nice work on being positive with that.
Subscribe to:
Posts (Atom)