Sunday, July 21, 2013

DXC Summer Update - Week 7

Darts - 
The summer is slipping away fast. I know that is depressing for a few reasons, but it is also exciting because it is bringing us closer to the cross country season, and I think that most of you have been putting in the work that is going to prepare us for another great DXC season. The rest of you need to get on board - and all of you need to take advantage of the final 5 weeks of summer training. We call it "base" training because it is like building a base to a pyramid. The wider and the stronger the base of the pyramid, the higher the PEAK is going to be. We are hoping to hit that peak in October and November - and the weeks you are running (or not running) right now are going to directly affect where you are in those final races. These are weeks and days you can't get back - so get your running in with a positive and determined attitude. I will ask the same thing over and over again - that you do your very best. In training, in racing, and in your everyday life - do your best. I will also ask you to continue to be patient through the ups and downs that running may present to each of you. Keep believing in yourself and in the program. 
I have attached the final set of workouts for the summer. It will bring us through the final week that counts on summer mileage. There may be some changes as we go along - so pay special attention to the emails you receive over the next few weeks. I will also make use of the Davis High Cross Country Facebook page - so if you are not a follower, please become one. I have also attached the mileage for the first 6 weeks of the summer. In last week's email I wrote about the importance of going after something for the second half of the summer. I hope that you will take that to heart and work hard to accomplish what you can. Please let me know if there is anything missing or if there are any errors. You can see that we are doing very well as a TEAM. We are on pace to finish the summer with our highest total combined mileage ever!

Cross Country Camp: Is next week (July 29-August 2) at Marsh Lake (near Mountain View, WY). Those of you who are going should expect to see a very important final email in a day or two (please check for that). 

Nichols Park Trail: I have set up a time for the TEAM to help with clearing the way for the Nichols Park Trail. We will probably help 1 or 2 more times as well. This coming Friday (July 26), we will meet at the Nichols Park Pavilion at 9:15am (after our morning workout). We are going to work for 3 hours. I would like everyone who can to be there. If there are any parents who have a chainsaw and would be able to come and help, we are looking for adults to run the chainsaws (adults only). Parents, let me know if you can help. Everyone should bring work gloves and be ready to haul some trees. The trail is going to be something we will be grateful for in the future.

Legacy Midnight Run: Thank you so much to the athletes and the parents who volunteered to help at the midnight run on Friday. The $1,000 you raised will really be beneficial to our TEAM this fall. I really appreciate so many of you being willing to help. 

Upcoming Workouts: 
Monday - Vita Course at 7:00am
Friday - Barnes Park at 7:00am
*The rest of the days this week you are on your own (or hopefully meeting to run together at times). If you have had high mileage or an increase in mileage the past few weeks, this would be a good "recovery" week where you are 5-10 miles lower. As I explained earlier in the summer, you should really increase your mileage on a 3-4 week cycle where you have 3 weeks of increase and then a lower or a "recovery" week. I notice that some of you are due for a recovery week before High Altitude Camp, and some of you had a lower week in the past 2 weeks and should plan on a recovery week the week after camp. 

Happy Running, 
Coach Talley

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