We are half way. 6 weeks of summer training are behind us. Every year I count 12 weeks of summer training - we are going to count 12 weeks of summer training again. The nice thing this year is that after week 12, you still get another full week of summer before school begins. I will have you email me your training for week 13 - and it will be a bonus week - but we will officially count the first 12 weeks for record keeping.
As you are half way through the summer training, I hope that you are getting an idea about what you can handle. I challenge each of you to take a close look at how you have done the first 6 weeks, and then to do a self-evaluation. Did you run as many days as you should have? Is your heart in it? Are you training daily with purpose and with focus on what you can become as a runner? Were there days you missed because you were lazy? What can you do better over the next 6 weeks? If you are not motivated - get yourselves motivated! (refer to the June 30th update - http://www.davisxc.blogspot.com/2012/06/dxc-summer-update-june-30.html). Then I want you to set a personal goal for what you are going to end with this summer. Our original goal was to get as many boys over 500 (41 mpw) and girls over 400 (33.33 mpw) as we can. I am really proud of where we are, but I think we can still be even better in the 2nd half of the summer.
Boys - Our record for boys over 500 is 15 (2011) - right now we have 16 boys right on pace to hit 500 and another 8-13 still within reasonable range of hitting 500. I would love to see 20+ boys get in the 500 mile club. Our TEAM record for mileage in a 12 week period is 18,098 (2010). We are on pace to hit about 23,300. I would love to see us hit 25,000 miles as a TEAM. That would be a big deal, but it will take some work. We usually have a few kids fall off the charts at about this point in the summer - we are going to need everyone to keep working together - and everyone to keep reporting their mileage.
Girls - Our record for girls over 400 miles is 15 (from 2010) - right now we have 17 girls on pace to hit 400 and another 6-8 who are still within reach of getting to 400. I would love to see 20+ girls get in the 400 mile club. Our TEAM record for total mileage in a 12 week period is 12,821 (2010 - we missed it by 86 miles last year). Right now we are on pace to hit 14,642 this year. I really think we can get to 15,000 if we have a TEAM effort. There are a few girls who have not reported their miles over the past 2-3 weeks. I will still take those, but not for much longer. To hit 15k - you girls are going to have to work together. It is really our first common TEAM goal of the season - and something we can only accomplish with everyone's help. I hope you are all on board with having a killer 2nd half of the summer.
As you can see, this really could be our greatest summer ever - hopefully kicking off our greatest season in DXC history. I can't stress enough how important it is the rest of the summer for our TEAM to come together, and each individual to work hard and to work smart. The first half is over, and we can't get it back - luckily most of you have done what we needed you to. The second half is even more crucial to our success. There has been a direct correlation between the numbers I am talking about in this email (our summer results) and the success that our runners have had during the cross country season. We are doing this for a reason - to turn you into strong, healthy runners - both mentally and physically - to prepare you for the workouts, the races, and the challenges that you are going to face as a TEAM during this season. Not all teams are doing what we do in the summer, but all of the good teams are. This is going to make us the best we can be. Everyone can be a contributor.
Hope that explanation kicks some of you in the rear.
Camp - If you have not turned in your initial deposit and BOTH camp papers (the permission slip and the waiver), please have those for me on Monday. I have copies of the physical forms that will also need to be turned in before you can attend camp.
Final set of workouts - I have attached the workouts for the next 6 weeks to this email. I will also have hard copies on Monday at the trails.
Kaysville 5k/10k (4th of July)
I forgot to point out some great performances at the Kaysville races on the 4th of July -
Sam Haws - 16:33, 1st overall
Taylor Goldsberry - 16:56, 2nd overall
Ethan Stuart - 17:36, 5th overall
Austin Allred - 17:44, 7th overall
Josh Martineau - 19:04
Kyle Green - 19:52
Josh Robinson - 20:40
Mikell Wood - 20:32, 5th female
Taylor Barton - 24:23
Phebe Krutsch - 27:30
Alex Hedquist - 35:27, 2nd overall
Josh Ward - 37:59, 3rd overall
Bryce Ferguson - 41:23
Jacob Luddington - 58:45
Ashley Tyndall - 43:15, 1st female
Chelsey Johnson - 43:26, 2nd female
Sierra Graham - 45:23, 4th
Joanna Boyd - 46:09, 6th
Josey Hedquist - 48:35
Rachel Johnson - 48:36
Sam Hedquist - 49:30
Farmington Days - I know that many on our TEAM ran well in either the 10k, the trail race, or the half marathon at Farmington Days - the results are not yet posted, but eventually will be at http://strideracing.com/race-results-2012.html
Nutrition - Some of you are going to be frustrated with me. I will include some more nutrition information very soon. This email just got too long.
Nutrition is extremely important when we are working this hard. It is especially important to make sure you are getting enough calories, enough hydration and electrolytes, the right vitamins, and the right recovery foods. I found a web site that you can treat as homework - http://running.about.com/od/nutritionandhydration/a/runnersdiet.htm - please go through the information and let me know if you have any specific questions at this point. Especially if you feel that you don't have energy and that you are not recovering from our hard runs.
Devin Lang has also proven to be a very valuable resource for our TEAM with regards to nutrition. You can email him questions at firstname.lastname@example.org
This week -
Monday - Vita Course, 7:00am - only 4 summer vita courses to go, btw.
Thursday - Layton Park, 7:00am - we will be doing a 4 mile tempo run and a few 400 repeats on the grass
Friday - Girls run - meet at the school at 7:00am - girls only.
Be excited to run. Have a nice weekend.