DXC Summer Update - Week 8

Darts - 

Great job on another solid week. The Vita Course hills were very solid on Monday - I promise my goal was not to kill any of you, just to make you stronger and fearless. The 800s at Barnes Park on Wednesday were very impressive - I was especially happy with the TEAMwork I saw. And the run/circuit workout on Friday was also very good - I hope that you weren't too sore (but at least a little sore). 

We also had a group run the Deseret News 10k on Thursday. We were well represented - finishing 1st in the boys high school division and 3rd in the girls. However, they only scored the top 3 runners, and if they would have scored 4 or even 5 (like most cross country races), our boys would have won by a landslide and our girls would have also won in demanding fashion. We were led by a very fast 31:42 by Josh Ward (good enough for top high schooler) and 32:25 by Colton Rimann (good enough for #2 high schooler) on the boys side. Aubrey Argyle led the girls with a time of 37:41 (#3 high school division), and Tatum Beard also dipped under 40 with a time of 39:34. You can see the full high school results at http://strideracing.com/2014/7/2014_desnews10k_highschoolteam.htm 

Just a few quick items this week. . . 

For those not going to xc camp: Make sure to work hard this week - maybe a little harder than you normally would. The schedule has you running the following:

Monday: 5-8 miles (maybe Vita if you can get up there). 

Tuesday: 10 x 400m repeats (or about :90) up a hill - the hill in front of Nichols Park is a good one for that.

Wednesday: 3-6 miles + 6 x 100m strides

Thursday: 3 mile tempo run (fast pace) + 6 x :60 on the grass somewhere.

Friday: 3-6 miles easy

Saturday: 6-10 miles

*I know it will be a little harder because you are on your own this week - but try to dig deep and really have a solid week of training. If you need to adjust the workouts slightly (because of vacation/girls camp/etc), that is okay - just do your best. If you wish you were going to camp, but didn't get the opportunity to, there is really only one positive way to approach that - use it as motivation to work harder for future opportunities.

For those going to xc camp: Please make sure you read the email about camp I sent on Wednesday.

- Don't forget your 7 Peaks pass (or pass of all passes), or bring $25 to get in the park.

- Don't forget your swimsuit and a towel.

- We are meeting at the school at 8:00am - heading to Granite Flats in AF Canyon.

- If you haven't brought your waiver or money - please bring it to me in the morning. 

- Come with a positive, friendly, helpful attitude - excited for some work and excited to make some new friends. The running will be challenging, but you are all ready for it.

- Let me know if you have last minute questions.

Spencer Update: I know a lot of you have been worried about Brad's son (Spencer). He has been in Primary Children's Hospital for 9 days now with a bone infection called Osteomyelitis. He has now had 4 surgeries to drain the bone. When I talked to him yesterday, he was pretty sure they won't need any more surgeries, and that Spencer would get out on Tuesday. It seems to me that Spencer has been a real trooper through the entire ordeal. He is smiling as much as he can and staying very positive despite the pain and the long hospital stay. I am predicting right now that Spence is going to be one of the toughest runners ever someday. We will do something at camp to wish him a speedy recovery.

Dart Challenge 5k: Will be August 16th at 8:00am at Barnes Park. I would like for you to consider it your first race. Everyone should plan on running (if you are in town). We use it as a fundraiser, so try to encourage other people to register as well (family members, neighbors, friends). I have attached this year's registration form to this email.

Eligibility: Please refer to the email I sent earlier this week, and PLEASE register yourself on www.registermyathlete.com ASAP (everyone needs to do this). We will be working hard to get all the eligibility done quickly when we get back from camp.  

XC Season Schedule: http://www.davisxc.blogspot.com/p/2013-schedule.html 

That's about all. Send me your miles for week 8 before we leave for camp if you can (even if it is a very short email). 

Happy Running, 

Coach Talley

DXC Summer Update - Week 7

Darts - 

I didn't spend too much time last week talking about being half way through the summer. We are now through 7 of our 12 weeks, and they keep flying by. I have attached the schedule for the final 5 weeks of summer training to this email - I hope you will all print it off and refer to it each day. Spend some time over the next few days analyzing how well you have done with the first half of the summer. I think that many of you have done an amazing job - emailing me each week, coming to the TEAM runs, and really trying to build a solid base. But we can all find things we can do to improve. Ask yourself a few questions - Did you run as many days as you should have? Is your heart in it? Are you running each day with purpose and with focus on what you can to do get better? Have you had days you missed running because you were lazy? What can you do better over the next 5 weeks? If you are not motivated - get yourself motivated!!

After 6 weeks, the girls are killing it on TEAM mileage. We ran just over 9,000 miles in the first half of summer - the overall TEAM record is 14,376 (2013). We have a lot of girls on pace to hit 400 miles - and a few girls just behind that pace. If you were 170 miles or more for the first 6 weeks - you should be going after that total goal of 400 miles. 

The boys are also on record pace. We have logged over 15,000 miles in the first half of the summer - the all-time record is 26,675 (2013). If we get after the next 6 weeks, we can have more boys over 500 and over 400 than ever. 

The "Little Things": We are doing a pretty good job on the mileage, but there are other things that can help you to improve as a runner and things that can keep you healthy. When we talk about the little things, we are referring to nutrition, sleep, stretching, core work, and strength training. With nutrition, I have said it many times - but it is very important to make sure that you are getting enough calories (2500-3000) and that you are getting them in healthy foods (carbs, protein, some fats, a lot of fruits and vegetables, avoiding excess sugar). It is also important to eat within 45 minutes of running. Sleep can be overlooked sometimes in the summer, but it is a crucial component of your recovery and energy. Try to get 8 hours per night (which means going to bed earlier than you may want to in the summer). Stretching after you run can also really assist in recovery and can be a huge benefit when it comes to injury prevention. Flexibility can also make you faster. Try to spend 15-20 minutes stretching after you run. I would like to see you doing some core work about 4 times per week - it can be the ab routine that we do as a TEAM, or other exercises that you know. Try to get really good at planks and push ups by the end of the summer. Your core strength can really make a difference in cross country endurance and in injury prevention. And finally, I know we don't give you much time in the weight room during the summer, but there are many things you can do on your own without weights to improve your strength - push ups, calf raises, lunges, prisoner squats (no weight), and other exercises. 

Dart Challenge 5k: Will be on Saturday, August 16th. All of you are expected to race - all the proceeds benefit the TEAM. The cost is $20. I also expect everyone to try to get family members and friends and neighbors to come and race. There will be family discounts (4 or more registered). It's a good race, and the race t-shirts and breakfast are worth the $20. Let me know if the cost is an issue - I don't want anyone missing because of the money. It is a great way for us to judge our progress at the end of the summer. 

Cross Country Camp: Don't forget to turn in your waiver, money, and physical form at Vita on Monday (or late at Barnes Park on Wednesday). Checks are made out to 'Davis County Running Club'. If you don't have your physical yet - just get it as soon as possible. I will accept a copy of a physical that was completed in the spring. There will be another email coming soon (probably Monday) with some final details about camp - including what needs we have left for drivers. PLEASE let me know if you or your parents have any questions or concerns. Thanks.

Assignment: As we are over half way through the summer training program, I would like each of you to evaluate how you did in the first 7 weeks. In your training log this week - or next week - I want you to tell me something about your own running that makes you proud. Something you have accomplished or some kind of personal victory that you feel you have achieved in the first 7 weeks. I hope you all realize that we are working together - that we are hurting together and sacrificing together in order to be a stronger TEAM when the season comes. I may not really count as a member of the TEAM (I don't score in races), but I can tell you that I am very motivated by each of you and by your desire to be better and work harder. And it really motivates me to know that I have teammates who are working hard right along with me, and that we can accomplish some great things together.

This Week: We are meeting on Mon-Wed-Fri

Monday - Vita Course, 7:00am. We will be doing hill repeats at the Adams Canyon Hill

Tuesday - 4-10 miles on your own.

Wednesday - Meet at Barnes Park in West Kaysville - 7:00am.

Thursday - Either Deseret News 10k or 6-8 miles on your own.

Friday - Meet at the school at 7:00am. 

Saturday - 6-12 miles on your own.

This past week was awesome. We have another great week in front of us. Have fun with your running. Challenge yourself to do better and to be even stronger. I love what I am seeing from this TEAM.  

Keep up the great work!

Coach Talley

Brad's Corner:

It's been a tough week. We've been in and out of doctor's offices with our son Spencer, so not that great of a week.  I ended intervals early on Tuesday and didn't even run Wednesday or Thursday. I was exhausted and stressed. Thursday, after a sleepless night, we took him to Primary Children's ER because his arm was in excruciating pain. Eventually he had surgery on his arm for a bone infection.
It was extremely hard to listen to our mellow, sweet boy Spencer screaming out in pain. The infection was so bad it was literally coming through his bone. Eventually they drilled into the bone to drain it.

Almost 20 years ago, I spent many months at the U of U hospital after a car wreck (Some of you know about it. Some of you don't.) I remember seeing runners and bikers on the trail behind the hospital. Not being able to walk at the time I remember longing to run on that trail.
I was extremely uptight today and knew The only way I'd feel better is if I could run. I decided I would run the trail behind the U of U hospital. I am amazed it has taken me so long to actually do it. (Bonneville Shoreline/ Red Butte Trail) It was 97 degrees and I had no shade. The trail was rockier than I like, but as I ran above the hospital I had a strong feeling of gratitude that I can run. It was nice running and looking down at the courtyard I sat so many years ago wanting to do nothing more than run (And maybe kiss more girls). And even though our son is in the hospital I know in the scheme of things we are very lucky. In the same hospital he is in, there are children fighting cancer. While even though he has a tough recovery and will be on antibiotics for months, we are pretty sure he will be fine. He may miss his first Jr. High XC season, but he can still run. And all in all he is a healthy boy.
I know, from experience, that when it is gone there is nothing you want more than your health and ability to run. You would give up nearly everything to have it back.
This season, I urge all of you to take advantage of this opportunity in front of you. The opportunity to be a part of the best Cross Country program in the Country. And even better, the opportunity to become the best runner you can be. I found when you are looking at never running again you don't wish you can win more medals. All you wish is that you can get out the door to run. You would kill to do a long run or even intervals.
Everyone on this team has that opportunity. So be the best runner you can be. Take advantage of this amazing opportunity you have in front of you. Give it all you've got. You will not regret it. 

DXC Summer Update - Week 5

Darts - 

I hope you had a great 4th of July weekend, and I hope that your running was solid this week. I was very excited about the attendance and the performance at the mile repeats this week. I've got another long email for you this week.

Mid-Summer Motivation: As we hit the middle weeks of the summer, I know it gets hotter and it gets harder to stay motivated for a season that doesn't start until the end of August. I have always felt like these middle summer weeks really separate the weak from the strong. I hope that all of you are determined to stay strong and to fight through these weeks with our season in mind. We are going to have a tough TEAM this fall with a lot of endurance, strength, guts, and speed - but it is going to take some uncomfortable work in the middle of the summer. I hope all of you are on board with working together to get there. I think the following tips can help you to get out of bed and get after your training when it gets challenging. . . 

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 all day. Running in the evening can also be really fun (especially with friends) - just be safe.

2) Set some goals - an overall summer mileage goal (if you don't already have one), weekly mileage goals, season racing goals - and write them down and keep them in a place where you can see them on a daily basis (by your bed, on your mirror, etc). Don't be afraid to dream big - and always try to make a plan about how you are going to get there. 

3) Be patient with your training. It may take some time to get to where you want to be. Don't get discouraged if you are not as fast as you want to be right away. One of the things I love about running is that you have to work for what you get. Also - avoid comparing yourself to other people. Work on being your own individual best. Realize that all the great runners (even the ones on our TEAM) had to work to get to where they are. 

4) Get online and watch race videos or other inspirational videos (example - http://www.davisxc.blogspot.com/p/2013-schedule.html) Share your favorites on the TEAM facebook page. Or read articles on dyestat.com, letsrun.com, flotrack.org, runnerspace.com, or other running websites. Become a student of the sport. It always makes me want to run harder and be a better runner when I read about other runners who have worked hard for their success. You can also find running quotes that help to motivate you. I like this one that the girls posted on their facebook page a few years ago - 

"Running isn't a sport for pretty boys . . . It's about the sweat in your hair and the blisters on your feet. It's the frozen spit on your chin and the nausea in your gut. It's about the throbbing calves and the 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 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 you can ask for."

5) Switch things up. Have both hard and easy days, run different courses, run with music, run at night, run with different groups, and find ways to make running an adventure - unique and challenging. I know many of you struggle to run on vacation, but running in a new place can be one of the most exciting things about running (as long as it is safe and your parents are okay with it). Just don't let running be boring. 

6) Run for your TEAM. One of the things that motivates me the most is the thought that my TEAM is working hard with me for a common goal (Region Champs, State Champs, NXN Qualifiers). There are other people out there willing to put in miles and work for me - and I am willing to put in the miles and the work for them as well (this still works for me as a coach too!). Be very positive with your TEAMmates - help them out and encourage them. Attend the TEAM practices every time you can. And help to bring your own unique personality and gifts to the TEAM. 

7) Most of all - refuse to quit. Don't let yourself think about it. Don't let yourself down. I have said it many times about running - only the strong will survive. Be strong and you won't regret it. 

This Week - This week is a little different because it is the state moratorium and high school teams are not allowed to have practice with coaches. I was thinking about how our summer training is set up - really nothing we do is mandatory because we want you to be self-disciplined and self-motivated. You should take some pride in the work you do and the choices you make to get up early and work hard toward being better. The running we do is not mandatory to be on the TEAM, but it is necessary to be your best by the time the xc season gets here. At any rate - we are not having official practices, and there will be no coaches with you this week, but if you would like to run with your teammates, here is the schedule:

Monday - Vita Course at 7:00am - you should run it pretty hard. Text or email me with your time if it is a PR for the full course. 

Thursday - Meet at the school for a 3 mile tempo run and 4-6 x 400m on the track. Or get in a 3 mile tempo run and 4 x :90 fast on your own. The team captains will be there, and I will make sure the course is spray painted. 

*The rest of the days are on your own. We might have a girls and/or boys TEAM run on Friday or Saturday - and if that is the case, I will send out the information. 

Cross Country Camp - Earlier this week I sent out an email about cross country camp. I have started to get commitments. If you were on the invite list, please let me know as soon as possible (through an email) if you can or cannot make it to the camp (especially if you can't attend). It is also important to get your physical done before camp (you have 3 weeks). And be working on getting a 7 peaks pass of all passes (either one day or the season pass). I have attached the physical 'A' Form to this email. The new rule is that EVERYONE needs to get a physical each year (you won't have to do another one for outdoor track). I am really looking forward to cross country camp - but it is a lot of work to get it ready, so please get the things done that you need to (on time).  

Families Helping Families Fight Hunger 5k - Monday July 14th at 8:00pm - This is for Ryan Johnson's Eagle Project (Kelton's younger brother). It will be at the Burton Lane Church (200 East Burton Lane) in Kaysville. There is NO entry fee - you just need to bring 3 cans of food to donate to the food bank. There will be prizes and a raffle with lots of cool stuff. It would be a great 2nd run for Monday. Check out the web site - (http://familieshelpingfamiliesfighthunger5k.blogspot.com/)

XC Season Schedule - http://www.davisxc.blogspot.com/p/2013-schedule.html

Thanks. Keep working hard and working with purpose. This is a very important week, and a good test of your mental toughness and determination.

- Coach Talley

Kaysville 4th of July 5k/10k - Great job to all of you who ran in 4th of July races (siblings and parents included). We had quite a few in the Kaysville race:

Girls 5k

Aubrey Argyle - 1st - 19:10

Grace Neuenschwander - 4th - 21:54

Ella Palmer - 16th - 26:34

Kate Stuart - 26:53

Boys 5k

McGyver Clark - 7th - 19:26

Nate Hales - 27th - 22:50

Jonah Taylor - 42nd - 24:08

Girls 10k

Tatum Beard - 2nd - 44:18

Greta Webb - 28th - 57:51

Taylor Davis - 46th - 1:03.19

Morgann Holt - 59th - 1:11.30

McKelle Holt - 60th - 1:12.14

Boys 10k

Josh Ward - 1st - 34:51

Logan MacKay - 3rd - 35:17

Camren Todd - 4th - 36:40

Coach Timothy - 6th - 37:35

Jason Boyd - 10th - 41:33

Lance Thornton - 11th - 41:52

Ethan Stuart - 13th - 41:53

Jacob Vaughn - 17th - 43:24

Seth Stromberg - 18th - 44:02

Derek Thornton - 45th - 52:43