Sunday, June 28, 2015

DXC Summer Update #4

Darts - 
I am always amazed at how quickly the weeks fly by in the summer. With 4 weeks reported, we are already 1/3 of the way through our summer mileage. We are doing very well for the most part. We are on TEAM record pace for both the boys and the girls - and I can tell that many of you are working hard and taking your summer base training seriously. I also feel that some of you are struggling to get going (or to keep going), so the topic for the email this week is motivation . . . 

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 depth, endurance, strength, guts, and speed - but it is going to take some uncomfortable work in the middle of the summer (these next 5 weeks). I hope all of you are on board with working together to get there. You athletes who are new to cross country are really in for a fun time. DXC is about running with heart and running with guts. It is a lot of work, but the rewards far exceed the effort. 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. I think it is so important to have a purpose when you are training - not just going through the motions.
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 or if you run into some challenges on your way. 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. It takes time and you will see ups and downs.
4) Find motivation online (videos, articles, quotes) - Share your favorites on the TEAM facebook page. One of my favorite cross country videos is (you should all watch it). 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.

Junior Achievement 5k - Great job to our athletes who raced at the Junior Achievement 5k on Saturday (Chocolate Milk Run). The boys team finished 1st and the girls A team was 1st and the B team was 2nd. We were led by strong individual victories from Colton Rimann and Miah Weaver. 

Kick-off Camp - I hope that all of you will consider coming to the kick off camp on Tuesday and Wednesday. The running will be manageable for everyone, and I promise we will have fun. It is going to be HOT, so hydrate well on Monday and Tuesday - and bring your swimsuit so you can cool off in Pineview. I have attached the information again this week. You will need to fill out the attached waiver and bring it with you to the camp along with $15. We are meeting at the school at 2:00pm. We are still looking for a few parents to drive up and back (on Wednesday). Please let me know if you can. Thanks!

High Altitude Camp - I will send out the High Altitude Invites later this week (probably on Thursday). The camp will be on August 3-7 at Marsh Lake in the Uintahs.

Season Race Schedule (subject to change) - 

This Week:
Monday - Vita Course - 7:00am. Theme is Neon or Bright Colors!
Tuesday/Wednesday - Kick off Camp - meet at the school at 2:00pm.
Thursday/Friday - On your own.
Saturday - Kaysville 4th of July 5k for those of you who can. The cost is $35 and the registration page is - there is not a 10k this year. This is not mandatory, but if you are looking for a fun race on the 4th, you should do it!

Send in your miles.
Make week 5 great week! Have fun. Run with Purpose. 
Coach Talley

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