Saturday, June 30, 2012

DXC Summer Update - June 30

Darts - 
We are 1/3 of the way through our summer training. Ashlyn (my 6 year-old) just pointed out how quickly June went by. She is right - time is moving, and it is time that we will never get back. Some of you have had incredible starts to the summer, some of you haven't really had the start we were looking for (with running), and most of you are somewhere in between. If you have had a rough start - there is still time to turn your summer training around. 
At about this point in the summer, it gets a little harder to stay motivated and to stay passionate about running. I think the middle weeks of the summer are the hardest. It can be challenging, especially for those of you who are new to running, to see that there will be benefits from all of the work that we are putting in during the summer. It is getting hotter, many of you are very busy with other things, and running might not be your main priority. I challenge you to find ways to stay motivated and to stay consistent through the tough middle months. It is work, and it can be painful and uncomfortable, but it will pay off this fall. You are going to be one tough TEAM, with a lot of endurance, strength, guts, and speed. And whether you are a returner on this TEAM or a brand new member of the TEAM, you better know that I expect big things from each of you (no matter how fast you are). 
Here are a few tips to help you out with motivation:
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 later in the day. 
2) Set some goals - an overall summer mileage goal (if you don't already have one), weekly mileage goals, season goals - and write them down and keep them in a place where you can see them on a daily basis. Don't be afraid to dream big - and always try to make a plan about how you are going to get there.
3) Don't be discouraged right now if you are not as fast as you would like to be someday. Realize that it is going to take time and consistency to be your best. 
4) Get online and watch race videos. Search youtube for "inspirational running videos" (example - Go to and watch some of their race videos. Go to and read articles about running and about runners. It always seems to help me to want to push myself harder when I learn about other runners who have worked hard for their success. You can also find quotes about running that can help to motivate you - the girls have been posting the quotes on their facebook page - It's cute (and motivational). One of my favorites so far - 
“Running isn't a sport for pretty boys...It's about the sweat in your hair and the blisters on your feet. Its the frozen spit on your chin and the nausea in your gut. It's about throbbing calves and 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 that 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 that you can ask for.”  
5) Switch things up. Have some easy running days, run different courses, run with music, run at night (watch out for the shadow people) - maybe run in groups at night, and find ways to make your running an adventure and unique and challenging. I know many of you struggle to run on vacation, but running in a new place is one of my favorite things to do (as long as it is safe and your family is okay with it - best with a partner of course).
6) Help each other out. Be positive and encouraging with your TEAMmates, attend the TEAM practices, make running fun!
7) Most of all - refuse to quit. Don't let yourself think about it. Don't let yourself down. I said it at the start of the summer, and I will say it again now - only the strong will survive. Be strong - you won't regret it.

Assignment - (we did this last year) I would also like each of you to tell me something in your training logs next week about your own running that makes you proud - some type of accomplishment or personal victory that you have had in your first 4-5 weeks of the summer. I hope you realize that we are working together - that we are hurting together - and sacrificing together in order to be a stronger TEAM. I know that I don't "count" as far as my own fitness and my own racing goes (I won't be able to race with you) - but it still motivates me to know that I have a TEAM that is working hard right along with me - that I am not the only one who is sacrificing and pushing myself to become better.

High Altitude Camp - By Friday next week, I will have the initial list of those who are invited to attend cross country camp. The camp is from July 30-August 3 (refer to last week's email attachment for more information). I have had some parents volunteer to be chaperones - if any other parents would like to be considered, please let me know. We won't be able to have all of the parents who have volunteered come up, so we will also be letting you know which parents will be our official chaperones. I really appreciate so many of you being willing to give of your time and talents.

I found this in one of last year's emails (from Janae):
Shin Splints - many of you have had questions about shin splints - Janae has the following answers. . .
Hello all,
I've noticed as I've been reading through your mileage report emails that several of you are complaining of shin splints. Some of the aches and pains that many of you are feeling are a part of your body getting used to the running. However, it is important that we take care of these aches and pains before they turn into more serious issues. Here is an article that my husband Ken wrote that provides some great tips to help you overcome shin splints.

This Week - 
Monday - Vita Course - 7:00am. We are going to start running no later than 7:10 - so be on time. 
Wednesday - Kaysville 4th of July 5k/10k (as well as other road races throughout the country). Good luck if you have decided to race (which I think you should). 
Friday - Meet at DAVIS HIGH at 7:00am. I will bring the popsicles. 

Next Week's Email Topic: Nutrition

My emails keep getting longer.
Run Happy!
Send me your miles :)
Coach Talley

Saturday, June 23, 2012

DXC Summer Update - June 23

Darts - 
What a strong week of training. Even though we were coming off of Ragnar, Vita Course had a great turnout and people were running hard. Tuesday's 2 mile tempo run at the Lagoon trails was solid and I thought you all looked tough on the hill repeats. And the Kick-off Camp was a success with two very challenging trail runs. I imagine many of you are tired and maybe a little sore at this point. Keep in mind that the work we do now will pay off huge for us in the future. 

Up at the camp, Brad and I talked about a few things that we felt would help us be successful this fall:
1) Hard work - our summer mileage, tempo runs, mile repeats, hill repeats, vita course runs, weights, core work, and a bunch of other things combined will turn us into the kind of runners we want to be when we start racing at the end of August. We also stressed the importance of not settling for a certain spot on the TEAM. Don't be afraid to run with a group that might be a little faster than you to start with. The only way you are going to race like a varsity runner is to train with them. The same concept goes from top to bottom on the TEAM - challenge those in front of you and push them to be better along the way. And we talked about not being lazy or finding excuses not to run or not to attend TEAM practices. 
2) TEAM work - With any team, there is always a battle to come together and be unified. I like the feeling we have so far with this TEAM, but we have a long summer and season to continue to develop and find our identity. We are going to need strong leaders - typically I am talking about our seniors, but you can be a leader no matter how old or how fast you are. Be a leader by example and by your attitude. Be friendly to each other. I know that some of you are close friends on the TEAM - but please work hard to not have cliques. Instead, let's do our best to make sure that everyone feels encouraged, everyone feels like they belong, and everyone feels like they are a part of our TEAM. (That may be the biggest challenge with a team this size). We also have to continue to warm up together, stretch together, do abs together, and most importantly race together.  
3) Humility - basically we have to stay hungry and we have to work for what we are going to accomplish. We cannot get arrogant and assume that because we were good last year that it will just happen. Besides, we want to be even better than we were a year ago.
4) Toughness - I love what Brad said: "You don't have to be fast to be tough." He gave a challenge to each of you to be tougher in the way you train and the way you race. We have got to be a TEAM of fighters. We are going to face challenges and setbacks (injuries, illness, fatigue, bad days, etc) but we have to stay tough through all of it. The hard times we go through will make us stronger as a TEAM and will mold us into champions. Brad Anderson is one of the toughest people I know. In his running, he has overcome more than any of us can really comprehend - both physically and mentally. He runs with a lot of courage, a lot of passion and heart, and a ton of toughness. I don't know if you saw him come off of the Vita Course last week - bloody and scraped up - but he was still smiling, and he was still happy to be running. Learn some toughness from the example of those around you. I know that I see it in Davis runners all the time and it motivates me to dig a little deeper and be a little tougher. 
5) Pride in our program - We really do have a good thing going. We have a TEAM full of great people who are willing to sacrifice a lot for our program. We have a great tradition of success. When you train and race for Davis Cross Country - you should have some pride in what you are doing. It should make you work a little harder and dig a little deeper to represent one of the best programs in the country. 

We also talked about our TEAM goals. Of course we have a goal to win 2 state championships and we have a goal for our top 7 boys and girls to qualify for NXN (Nike Cross Nationals) - but just as important, we have goals to set a lot of personal pr's (personal records), to come together as a TEAM, and to enjoy the journey without focusing too much on the destination. We really are at the beginning of a Dream Season - we have to make the most of this opportunity. 

Coming Up:
Monday - Vita Course - 7:00am - We will be making a group effort at the sub 50 and sub 63 clubs
Thursday - Layton Park - 7:00am - We will meet at Layton Park and we will be doing our first mile repeat session. Everyone will do what they are ready for (up to 5 miles). 
A lot of running on your own this week - don't be lazy!

*For any of you who may not have started running - the invitation is always open to join us. You have to start sometime - this week is as good as any other. 

Keep up the good work. I am very pleased with our start to the summer. 
Send me your miles :)
Happy Running
Coach Talley

ps. If you haven't already, join the Davis Cross Country Facebook page.
pps. Next week's topic - staying motivated through the month of July. 

Sunday, June 17, 2012

DXC Summer Update - June 17

Darts - 
This is one of the longer emails you may see from me. Please take the time to read everything in here. 
We have had a great start to the summer. First of all, after week #1's mileage was all turned in, the boys totaled 1769 miles - almost 500 above our best 1st week ever, and only 1 mile away from our best summer week we've ever recorded (1770). The girls turned in 1110 miles which was also our highest first week total ever. 
Week #2 looks to be strong as well. I am feeling a lot of excitement about our summer training, and I have been very pleased with our TEAM practices as well as the training logs that you sent in last week. I am looking forward to reading about your second week of the summer, so please send me your training logs as soon as you can, and please keep this excitement and this commitment to get stronger and faster. 

Wasatch Back Relay - our Davis boys and Davis girls were very well represented at the Wasatch Back Relay (Ragnar) the past 2 days. The relay is a 197.5 mile race from Logan to Park City along the back of the Wasatch Mountains. Each team is made up of 12 runners who each run 3 times making 36 total legs. Our boys and our girls TEAMs both finished 1st in the high school division (for the 7th year in a row) and 3rd in the overall divisions. The girls who ran were Ashley Tyndall, Katie Frandsen, Kenzie Weir, Mikell Wood, Kami Dixon, Joanna Boyd, Hannah Albrechtsen, Aimee Vance, Brooke Gutzwiller, Becca Albrechtsen, Janice Hartvigsen, and Josey Hedquist. The girls ran strong and consistent all the way through the relay. They finished in 26:20.22 - which is right at 8:00 per mile. The top 2 teams were made up mostly of college and post-college runners. Out of more than 1100 teams, the girls were the 19th fastest team. There were only 10 all-male teams who were able to run faster than our girls. I was super proud of the girls for their positive attitudes, their TEAMwork, and their toughness. It is a very challenging and exhausting relay - and the girls really worked together and supported each other throughout the entire way. 
Our boys team was made up of Logan Wood, Taylor Goldsberry, Brad Nye, Austin Allred, Seth Thompson, Phillip Baker, Jackson Sagers, Skylar Williams, Alex Hedquist, Preston Johnson, Hayden Hansen, and Andrew Aposhian. The boys team met a challenge right from the start when Logan missed a turn and could not find his way back to the course. He ended up running close to 12 miles rather than the 7.7 mile leg that was planned. He did all he could, but essentially lost about 40:00. With the latest start time of the day (5:00pm) - the boys were in the very back of 1100 teams. They stayed positive, stayed patient, and worked together very well to make up a lot of ground. The boys were extremely tough along the way - through uphills, long runs, night runs, sickness, fatigue - and they ended up running 21:40.52 (21:00 without the unfortunate start) - they also finished with about 900 "kills" (passed teams along the way). The boys were 3rd behind the team from BYU (19:07) and the team from Weber State (19:49). We were the top high school team once again, finishing ahead of our rival American Fork (22:07) and Timpanogos (22:49). At 21 hours, the boys averaged 6:22 per mile which is our fastest average - and the course was longer than it has ever been. Last year we averaged 6:24 per mile. I was mostly proud of the way the boys ran hard despite a discouraging start. They worked together and were able to overcome quite a bit through their toughness and determination. I have been there a few times before - I know the mental challenge of waking up after 2 hours of uncomfortable sleep to run your 3rd leg of the relay even though your legs are tired and sore or your stomach doesn't feel quite right. But our boys and girls did it - they overcame any doubt, and ran extremely strong  - especially on those final legs of the relay. Nice job to our TEAMs and to any of you who may have competed with family and friend teams as well. 

New Balance Outdoor Nationals - Both Brayden Cromar and Shea Martinez traveled to North Carolina for the high school nationals this past weekend. Brayden ran the 5000m on Thursday night. He finished with a time of 15:28. He was on his goal pace through 2 miles, but the finish was not what he was hoping for. Congrats to Brayden for a great season and a great year. Shea ran the 800m on Saturday. The race went out extremely fast (high :58 for the leaders). Shea finished with 2:10.79 - good enough for 7th (one spot away from All-American). Although it was a strong time, it was not quite what Shea was hoping for either after having run 2:07.4 last week in a time trial (which would have been 2nd). We are still very proud of her for her season and for representing Davis T&F at the nationals.

Increasing mileage without getting hurt - As we progress through the summer, there are a few keys to increasing your mileage in a healthy way. Some of our boys are going to finish the summer running 60 or more miles, some of our girls are going to finish near 50 miles per week - but to get there, we have to be smart and patient. Here are a few things to keep in mind:
1) Everyone is different - some of you have been running for years, and some of you have been running for 2 weeks. It is important that you are running an amount of miles that you can handle. Our new runners are starting around 20 miles per week, and I am hoping you can handle about 40 miles per week by the end of the summer. That gives the new runners about 10 weeks to increase to that amount. Some of our runners who have been training for a while still might not be able to handle the higher mileage as well as others. Listen to your body - you still want to be tough and not use laziness as an excuse, but make sure that you are not overdoing it. 
2) Patience and consistency - I said at the start of the summer that a good increase to shoot for is somewhere between 3-7 miles per week. It is also important to increase in cycles. If you have increased for 3-4 straight weeks, then have a "recovery" week that is a little lower before you begin to increase again. A good progression for a new runner to get to 40 would be: 20, 24, 27, 30, 25, 30, 35, 38, 32, 38, 40, 42 (giving you a total of 381 miles for the summer). Remember that everyone is different, and this may be too high for a few of 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 not go above 70 for the summer, a good increase would be: 50, 54, 58, 60, 52, 60, 65, 68, 64, 68, 70, 70 (giving a total of 739 miles). You also need to make sure you are consistent. You can't build mileage 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 EFY or youth conference. 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 a week).  
3) Plan your weeks - it is a really good idea to have a general plan about how many miles you are going to run each day. If you want 40 miles in a week, don't get to Saturday at 25 and then run twice Saturday to get to 40. Your longest run each week should only be about 25 percent of your week total. A good 40 mile week would be: Monday 8, Tuesday 5, Wednesday 7, Thursday 5, Friday 6, Saturday 9. When you get above 40-50 miles, it is time to start running twice a day to get your mileage higher. 
4) Take care of your bodies - with the strain that we are putting on our bodies, we have to take care of them or they will break down: a) stretch - before and after you run (especially after). b) Hydrate - you should be drinking a lot all summer long - water, juice, gatorade. c) Eat Right - make sure that you are eating good foods - a lot of carbohydrates, protein, fruits and vegetables. Drink your milk or take a supplement for the calcium. It is okay 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. If you are running a lot of miles, you have to eat enough calories to keep you moving. If you are not getting enough calories, that is the number one risk factor for injury (especially in girls). Eating is also essential for recovery - do your best to eat something with protein and carbohydrates within an hour after you run. Chocolate milk is a good recovery drink - or I like to make an egg sandwich and drink a bunch of gatorade. d) Have a good pair of training shoes - if you are starting to feel shin splints, it is most likely that you are running to many miles or even more likely that you are in the wrong shoes. One of the reasons I recommend Striders in Layton is 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. They also sell upper end shoes that are going to last longer before they break down. e) Listen to your body - if something is nagging you, take the time to ice that spot, stretch, and maybe even visit the physical therapist (Wasatch Peak in Farmington will see you for free as a Davis High athlete). 
5) Strength Training and Cross Training - It is very important to strengthen your muscles. Your core is a very important area (that is why we spend so much time doing ab work). We will also be lifting weights a little more this year than we have in the past. I will have the weight room open most Mondays and Thursdays after we practice. The main lifting I want to see: legs - squats, lunges, calf raises; arms - bench, pullups, dumbbell work, push ups. If you are feeling worn down, it might be smart to cross train a few days, and I will still give you mileage credit for it. Recommended cross training for running would be biking (3-4 miles biking = 1 mile running), elliptical (10-14 minutes on the elliptical = 1 mile running), and swimming (1 mile swimming = 3-4 miles running).
6) Keep your purpose in mind - as the summer goes on, your motivation will be tested. We are running summer miles in order to build a base that will support you and allow you to be faster in cross country, and indoor and outdoor track. Think of a pyramid - the wider and stronger the base is, the higher the peak can be. We are hoping for a HIGH peak this cross country season - and we need a strong base. There is a purpose to our hard work this summer. Set some goals - remind yourself of those goals - and that will help to keep you motivated to keep your mileage increasing. Only the strong will survive.

This Week: 
Monday - Vita Course - 7:00am - same old story.
Tuesday - Meet at Davis High at 7:00am - we are going to drive over to the Lagoon Trails for a run. It will be a little harder (except for those still recovering from Wasatch Back). This workout will not kill you - everyone is ready for it. I will also be handing out the next workout schedule. 
Thursday-Friday - Kick-off Camp. I have attached the flier/waiver with information for the camp. You will need to bring this waiver and $10 when we meet on Thursday. We are meeting at Davis High at 1:30pm, and we are going up to Cutler Flats for one night. We will be running on Thursday afternoon and Friday morning. This is for EVERYONE - even if you have not yet come to a practice, this is a good chance to get to know your teammates and coaches and to have some fun together. 

I know that was a lot of information. I hope that you took the time to read it all. Keep up the good work, send me your miles, and tell your Dads you love them. 
Coach Talley

Thursday, June 14, 2012

2012 Cross Country Schedule

June 21-22                               Kick-Off Camp                         Cutler Flats - Huntsville
July 30-Aug 3                           High Altitude Camp                Marsh Lake, Uintahs
Saturday, August 18                Dart Challenge 5k                   Barnes Park
Friday, August 24                    Boys - Highland Invite             Sugarhouse Park
Saturday, August 25                Girls – Grass Relays                American Fork High School
Tuesday, September 4            Pre-Region (2 mile)                Layton Park
Friday, September 7               Murray Invitational                 Murray Park
Wednesday, September 12     Davis County Championships  Layton Park
Saturday, September 14-15    BYU Invitational                      BYU
Saturday, September 22         Bob Firman Invitational          Boise, ID
Wednesday, September 26     Open Region Meet                 Syracuse
Friday, September 28             Orem Invitational                   UVU Campus
Wednesday, October 3           Open Region Meet                 Davis
Wednesday, October 10         Region Championships           Layton Park
Wednesday, October 17         State Championships              Sugarhouse Park
Saturday, November 17          Nike Southwest Regional        Tempe, AZ
Saturday, December 1            Nike Cross Nationals               Portland, OR

Sunday, June 10, 2012

Summer Update - June 9

Darts - 
First off - Brad Nye just finished his race at the Adidas Dream Mile in New York City. His whole goal was to go and run FAST, regardless of place. He finished 9th with a 4:04.46 (which converts to a 4:03.04 for the 1600m). His previous best was 4:08.80 from Arcadia. This now makes Brad the #1 Utah boy miler ever! And it ranks him among the top U.S. milers in history. Way to make us all proud, Brad!

Summer training week one is in the books. I know that we only met as a TEAM two times, but I have a good feeling about this summer and about this TEAM. We had great turnouts on Monday and Thursday. It is evident that our returning runners are ready to put in the work that it takes in the summer to be great in the fall, and our new runners are showing a lot of excitement and promise for the future - and I already see that we have a few new tough kids on this TEAM. For those of you who may have missed our practices the first week, we will be meeting next week on Monday at the Vita Course at 7:00am and on Thursday at Davis High at 7:00am. Plan on a solid run at Vita on Monday and a game of steal the flag or coach catch on Thursday. 

One of the things I want to see everyone working on this summer is becoming a TEAM. Get to know each other, learn names, encourage one another, have fun at the practices, and work towards being unified. This is something that every runner on a TEAM can work on - no matter how fast. Take the opportunity to meet new people and to make friends. The girls had a breakfast run yesterday, and I think they have more girl breakfast runs planned - watch for an email or a facebook message from Joanna. With a TEAM as large as ours, one of our biggest obstacles will be finding a way to be unified. I hope that each of you will make an effort to make this a fun TEAM with a lot of togetherness and friendships. 

Make sure that you are mixing things up. Don't run the same course every day. Try to find new places to run - and try to vary the terrain. It is nice to be running on dirt and grass - maybe throw in a few loops around a park if you run by. Try to make your running adventurous (I am not saying break any laws). And don't be afraid to push yourself and feel some pain. If you get out on a run and you find yourself feeling good - push the pace. Try to teach your body a faster pace than what you are used to, and have fun while you work hard.

I expect to see about 120 emails by the end of tomorrow with your running reports for the week. With the numbers we have starting this summer, our overall summer records for mileage are in jeopardy. If we work hard and work together, we could beat the record for both the boys and the girls (Boys = 18,098; Girls = 12,821). And remember not to increase your mileage too quickly - about 4-6 miles per week. Consistency is one of the major keys to improving (no zeroes). 

Kick-off Camp - I will hand out fliers for the kick off camp next week. The dates are Thursday-Friday, June 21-22.
High Altitude Camp - I will send out an email with all of the details about high altitude camp next week. At this point, I am looking for a couple of parents who might be interested in coming up for the week (or part of the week) to help with chaperoning and cooking. The dates of High Altitude Camp are July 30-August 3. 

Let me know if you have any questions - 
Happy Running
Coach Talley

ps. If some of you found that the first week was VERY challenging for you - remember to be patient and remember that your biggest victory will be to conquer yourself. It is good to seek after things that challenge you and that will make you stronger.

Sunday, June 3, 2012

DXC - Summer Introduction

Darts - 
Welcome to Davis Cross Country (DXC). I hope that you are as excited as I am about the upcoming summer full of some strong, challenging training and about the cross country season this fall - which is going to be our greatest ever. I was happy to see so many new faces at our meeting this past week; the room was packed. I am always interested in seeing who will be the ones to catch fire and really surprise me with their summer training and their fall racing. Last year we had huge surprises and improvements from Ashley Tyndall, Kami Dixon, Chelsey Johnson, Andrew Tyndall, Alex Hedquist and a number of others. Who is it going to be this year?

We have 12 weeks of summer in front of us. In the meeting I asked that you set a goal about how much you will be able to run this summer. In general, I challenged the boys to go after 500 miles (42 miles per week) and the girls to go for 400 (34 miles per week). Some of the experienced boys will be higher than 500 and some of the new boys will be lower than that number. Each of you should find a number that you feel will challenge you and that you will have to work for. I would also set other goals - like not sleeping in through an organized TEAM practice, not having any days with '0' (other than some that might be necessary due to commitments or vacations), doing abs or strength work on a regular basis, taking care of your body so that you can handle the hard training, staying positive and motivated through the middle months of the summer, etc. For the most part, I want you all to stick with it - to give your all and to prove your toughness.

I have attached the handout that I gave at the introduction meeting. It has some important information on their about our training and philosophies. It also has a general schedule to follow for the first 3 1/2 weeks. With each day on the schedule, it lists 3 options - the top mileage is for those of you who have been running with us for some time, the middle option is for those of you who might be new to the team but have some running experience, and the bottom level is for those of you who are new to running. Please let me know if you have any questions.

Email communication is always very important during the summer. Please read the emails as I will assume that all of you know the information I am sending out. Each of you are also REQUIRED to email me at the end of each week letting me know what you did for your training. Try to be detailed (without writing a novel) - let me know how far you ran, where you ran, how long it took you, how you felt, and any questions you might have -  

This week - 
Monday - meet at the Vita Course at 7:00am. We will meet at the Vita Course every Monday all summer long. It is located at the top of 200 N. above Highway 89 - by the rifle range and the animal shelter. We will be running 4-8 miles on the Bonneville Shoreline Trail. Be there!
Tuesday - Wednesday - run on your own or in groups
Thursday - Meet at Davis at 7:00am for a TEAM run
Friday - Saturday - on your own
*email me your mileage and your workouts on Saturday or Sunday. 

Have fun with your training. Keep in mind that not every day will be easy or feel good. There will be ups and downs - and that is what makes it worth it. Be patient with yourself and realize that improvement will come with time and effort. As I said in the meeting, I hope that each of you will get something valuable from this summer and next season (not just become faster runners). I look forward to getting to know each of you a little better and I look forward to running with you this summer - 
Coach Talley

ps. If there are any of you who have already decided that cross country is not for you, please email me and let me know, and I will remove you from the email list. Thanks.

"Start by doing what is necessary, then do what's possible, and suddenly you're doing the impossible." - Saint Francis of Assisi