Sunday, July 6, 2014

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 - Share your favorites on the TEAM facebook page. Or read articles on,,,, 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 - (

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

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