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 (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 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 - 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.

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