DXC Summer Update #8

Darts - 

Just a brief update this weekend. Please try to get your mileage turned in today or early tomorrow (Sunday). Especially if you are heading to xc camp. It will be harder to go back 2 full weeks after camp. I hope you had another solid week of training. I was talking to the group on Thursday. We are now moving into our race preparation stage of the summer. The first 7-8 weeks have been all about the base mileage and trying to build some strength and endurance. Now we want to start getting into race shape. I am not expecting anyone to be there by the first few races, but our focus is primarily on the races in late September through November. Basically this means pushing yourself a little harder and trying to get in some runs with faster pace. I still want you to have about 2 recovery days per week, but we should start pushing the limits a bit more. Don't get stuck in the comfort zone--try to make your body a little better with pain and discomfort. We will be doing 2-3 hard runs/workouts a week as a TEAM from here out, and it becomes very important that you attend the TEAM practices when you are in town. After cross country camp, the organized practices are MANDATORY to being on the TEAM. If you are not going to make it to the practices, you need to let me know through text or email. Everything to this point has been optional (to some extent), but now we are going to pay closer attention to who is attending the practices (beginning August 8th). 

Those of you who are not attending cross country camp should do your best to get in workouts on your own or with friends. It is a great time to work hard and to be a little extra motivated. We will have future opportunities like this for all runners (Bob Firman, NXN Southwest, and next year's XC Camp). 

Monday - 4 - 8 mile Trail Run

Tuesday - 10 x 400 @ race pace on a Hill with Gradual Slope. Walk a quick recovery.   
Wednesday - 3 - 6 mile Training Run (Easy Pace) + Strides
Thursday - 3 mile Tempo Run + 4 - 8 x :60 (on grass)
Friday - 3 - 6 mile Training Run + Strides
Saturday - 6 - 10 mile Training Run
Sunday - Day Off - Send in Mileage

Important Upcoming Dates - 

August 11th (Thursday) - Spike and Shoe Night at Wasatch Running Center - We are going to have a TEAM night at Wasatch RC in Centerville from 5:30-7:00pm. I will be there to help you pick out the right cross country spikes. All shoes and spikes will be 20% off if you purchase with cash and 15% off with credit. 

August 13th (Saturday) - Dart Challenge 5k - 8:00am at Barnes Park (show up at 7:00am for registration and TEAM warm up). You can pre-register at www.runnercard.com or you can bring me the attached registration form with the money at one of the practices. You can also register the morning of the race (still for $25). More information can be found at www.dartchallenge5k.blogspot.com This is a fundraiser for the TEAM - we hope you will encourage family members, neighbors, and friends to participate.

August 19th (Friday) - All Eligibility requirements need to be complete. Please refer to the eligibility email that I sent out on July 15th. You may now pay your participation fees online (let me know if they didn't show up on your myDSD). 

August 27th (Saturday) - Grass Relays at Westlake High School - Our first Cross Country Race. It is a 2 mile race. Everyone is expected to participate (even if you are scared or nervous or not ready. #noexcuses). We will be taking buses. More details to come. 

I'll see the campers at the school on Monday morning at 8:00am.

Happy Running! 

Coach Talley

DXC Summer Update #7

Darts -
My family just got home from camping - we were in the Uintahs, prepping for some high altitude air next week. Sorry for the late email. I hope you had a great weekend and that you are enjoying some fireworks and/or family time. If you haven't yet sent in your week #7 miles, please do it tomorrow. 

I have attached the final set of workouts for the summer. It includes the suggested training for the next 5 weeks (taking us into the first week of school). For this week's update, I am using an email from last year with some of the same thoughts I was having this week...

With only 5 weeks left of summer training, I want to challenge all of you to do your best to come to the TEAM practices. I was a bit disappointed with the attendance at our runs this week. I know many of you are out of town - but some of you missed because you were in bed or you did not prioritize. These are workouts you can't make-up later and you can't get back. We will all get so much stronger if we are doing them together! If you are going to contribute to this TEAM and this amazing season we have in front of us - and if you are going to get the full effects of summer training, you have got to be at the organized TEAM workouts!! Working, sweating, hurting, and enjoying running with your TEAM, getting better together! Don't miss for lame reasons. Don't be an ordinary high school kid - I am asking for so much more out of you! Consistency is King in Distance Running.

The Basics 

Don't forget to be doing the little things (that require a lot of discipline):
Hydrate - Shoot for 80+ ounces of water and gatorade (electrolyte drinks) a day.
EAT - Make sure you are getting a lot of calories (2500-3000 or more per day). Especially important for recovery to eat something with carbs and protein within 45 minutes after you run. Iron in your diet is essential for all endurance athletes. You need fat in your diet 20-25%. Sugars are even good in moderation (to help with calorie intake). Put a lot of nutritious food in your body (breads, pastas, rice, meat, veggies, fruit, granola, nuts, etc).
Sleep - 8 hours per night plus naps when possible - another great recovery tool.
Stretch - Post run stretching will really help with recovery. Icing/Massage/Foam rollers are also beneficial.
Down Weeks - If you have had 3 weeks of pretty hard training and high mileage (or mileage increase), then make sure to have a week where you back off your mileage and your intensity by about 20%.
Abs/Core Work - I suggest you do your core routine 4-5 times per week. Here is a basic one, if you don't know these, you need to stick around after our workouts and get to know them. Try to mix it up - be creative on how much you can make it burn:
   - Crunches: 50 crunches or 45 seconds
   - Right Over Left: 25 crunches or 30 seconds
   - Left Over Right: 25 crunches or 30 seconds
   - Flutter Kicks: 100 flutters or 45 seconds
   - Scissors: 45 seconds - switching every 3-5 seconds
   - V-Ups: 10-15 reps or 45 seconds
   - Side Crunches: 25 per side or 30 seconds per side
   - Milos (Inch Worms): 20 reps or 45 seconds
   - "Russian Twists": 60 twists or 45 seconds
   - Penguins: 40 reps or 45 seconds
   - Row the Boat: 20 reps or 45 seconds
   - Hold the Boat: 30-45 seconds
   - Plank: Build up to 2:00 (or higher for some of you)
   - Side Plank: 60 seconds per side
   - Push Ups: Good ones - 2-3 sets
   - Lunges: 40-50 reps (20-25 per leg)

   - Figure 4 Stretch

   - Total Time Spent = 15-18 minutes

Eligibility - I sent an email about a week ago. Make sure you are working on that. I will enter the participation fees for payment online sometime this week (myDSD). You can also go into the office to pay those fees after Tuesday.

Dart Challenge 5k - You should ALL be planning on racing the Dart Challenge 5k on August 13th at 8:00am. It is at Barnes Park and it is our TEAM time trial (mandatory). Let me know if you are going to be out of town. It does cost $25, but includes a tech t-shirt and breakfast. All the proceeds go to the TEAM (it's a fundraiser). www.dartchallenge5k.blogspot.com  

This Week - 

Monday - Vita Course at 6:30 (sorry the schedule had a typo and said 7:00)  

Tuesday - On your own or in groups

Wednesday - On your own or in groups

Thursday - Meet at the School at 7:00am - We are doing a Nichols Hollow Tempo Run

Friday - Meet at Angel Street Park at 7:00am for a distance run and Strides

Saturday - Long run on your own or in groups

Keep up the good work!

Happy Running!

- Coach Talley

DXC Summer Update #6

Darts - 

We just hit the half way mark; 6 out of 12 weeks are in the books. For the most part, the TEAM has done a great job with the summer base miles. Some of you can do a better job individually, but a lot of you have really put in the work and we are developing the strength and endurance that we are going to turn into fast times in the fall. I like to think that we are building ourselves into unstoppable, invincible, tenacious, fearless running machines. The summer for a cross country runner is like the winter in Russia for Rocky. We will go into the fall ready for anything! I hope you will take your preparation seriously - even on the weeks that it is hard to fit it in. Keep doing your best!

I have attached the summer mileage totals through 5 weeks. We are on record pace for both the girls and the boys. If the girls keep it up, they could hit 24,000 miles as a TEAM. The boys could be over 40,000 for the first time ever. Those are both incredible TEAM mileage totals. Take a look at what I have down for you, and let me know if there are any errors or omissions. If you didn't turn in weeks, it is not too late to do that now. And then set a goal for your summer total and make a plan about how you are going to get there. If you are already over 300 miles in the first 6 weeks, you might set a goal for 650 or 700 miles. If you are over 225 - go for 500! If you are over 175 miles - see if you can get to 400! If you hit 100 miles in the first 6 weeks, see if you can run 150 in the 2nd half (30 miles per week). Set a goal for yourself and go get it! It will give you confidence going into the season. I also hope that you are finding a love for running - a love for the early mornings. A love for the trails and the roads. A love for your teammates. And even a love for the pain.

Speaking of goals, the girls and boys varsity groups had a meeting and we came up with some TEAM goals and some plans about how we are going to accomplish those goals. I would like everyone to commit to working on these goals as a TEAM...

Girls TEAM Goals - 

1. Region and State Champions

2. Win NXR (Nike Southwest)

3. PRs All Around

4. Be a Confident, Unified TEAM

Commitments -

1. Core Work 5x per week; Weights 2x per week; 20-30 pushups every day

2. Daily Hydration

3. Daily Fuel (get enough calories)

4. Daily Stretching (as a TEAM and individually) (1-4 are all about staying healthy and injury free).

5. "Every Second Counts" - Finish with all you have every race

6. Help each other with Confidence, Toughness, and Fearlessness

7. Push harder in workouts and races - Don't be Complacent

8. Learn the names of everyone on the TEAM. Cheer for each other at workouts and races.

9. Cool down together after workouts and races.

10. No complaining! No Whining!

11. Don't compare - Focus on your individual best and be happy with other's success.

Boys TEAM Goals - 

1. Bob Firman Champions in all 3 Races (JV, Division 1, and Elite)

2. Region Champions (JV and Varsity)

3. State Champions

4. NXR Champions (Open and Championship Race)

Commitments - 

1. TEAM comes first (workouts and races)

2. Get to know everyone on the TEAM

3. Stretching as a TEAM (post workout)

4. Be happy for the success of others

5. Core work 5x per week; Weights 2x per week; 40 pushups EVERY day

6. No Negativity - Lots of energy at practice.

7. Push each other instead of compete with each other.

8. "Leave it all on the Course"

9. Learn from Mistakes (2 positive and 1 improvement with each race)

10. Cool down as a TEAM after races and hard workouts

"I am a member of a team, and I rely on the team, I defer to it and sacrifice for it, because the team, not the individual, is the ultimate champion." - Mia Hamm

Legacy Midnight Run - A HUGE thanks to the athletes and parents who showed up to help last night. We had a good time and worked late into the night. The race director was very impressed with our group's energy and organization this year. Thanks for stepping up!!

This Week:

Monday - Vita Course at 6:30am. The theme is Bandanas, Hats, or "Crazy Hair". We are going for a time - which means I will bring bagels. If you miss this week, you can go for a time next week. (Camp money and waivers are due).

Tuesday-Wednesday - on your own or in groups

Thursday - Meet at Layton Park at 7:00am. We are going to do some mile repeats on the Region Course. 

Friday - Girls Run at 7:00am - Meet at Ally Geisler's house (480 East Burton Lane - down the small "private lane" on the south side of the road). 

Friday - Boys Run at 7:00am - Angel Street Park (West Kaysville)

Saturday - Long run on your own or in groups

I'm proud of this TEAM. We are working hard and growing stronger. Stay patient. Stay positive. And keep doing the things outside of running that will keep you healthy!

Happy Running!

Coach Talley

DXC Summer Update #5

Darts - 

I hope that you have had a good week on your own (without any TEAM practices). Sometimes I think running on your own is good for you because it helps you have ownership and take accountability over your own running. There is definitely something very personal about running, and if you only ever run when you are with a team or friends, then you are missing out on a very important, rewarding, and enjoyable part of running. If you haven't already, send me an email and let me know how the week went. It always surprises me how quickly the weeks go by, and we have just finished up our 5th week of summer. After this upcoming week, we are half way through our summer training program. I know that many of you are working hard and really creating a great base for us to build on going into cross country. Some of you may not have had the greatest first half of the summer, but it is not too late to start stringing together some solid weeks of running to prepare you for the fall. 

Upcoming Schedule

This week is a little different from the previous weeks. Monday is still part of the moratorium, and so we are meeting as a group on Tuesday and Friday this week. Here is the schedule:

Monday - On your own or in groups - run Vita Course if you can't come on Tuesday with the group.

Tuesday - Vita Course - 6:30am

Wednesday - On your own or in groups

Thursday - On your own or in groups

Friday - Meeting at Barnes Park (West Kaysville) at 7:00am for a tempo run

Saturday - On your own or in groups (long run)

Cross Country Camp - I sent out the information earlier this week. I am hoping to have commitments by Tuesday at practice. A few of you have already confirmed that you can come. If you are on the invite list, but cannot attend, please let me know ASAP. We would like to fill all of those spots with alternates. Those of you interested in earning one of the last camp spots, the TEAM workouts this week will be very important in determining who we will bring. Sorry once again that we can't bring everyone.

Legacy Midnight Run - We are in charge of a few aid stations and the finish line at the Legacy Midnight Run on Friday (7/15). We need to get 25 volunteers - athletes, parents, friends, siblings (anyone can volunteer). We will meet at the Farmington Fairgrounds at 7:45pm on Friday. We will be working until 12:30am (or a little earlier depending on the assignment). It is a fundraiser that helps raise a little bit of money for the team. It can also be a pretty fun night. Please let me know if you can sign up to help. 

That is it for now. Thanks for working so hard and sacrificing so much this summer. I know it is really hard being a runner sometimes, but I truly believe that the work will pay off and that we are building something special (a TEAM). I challenge each of you to dig a little deeper and give a little more over the next 2-3 weeks. Push yourself, surprise yourself, and make yourself proud. I am looking forward to the cross country season when our hard work and our teamwork pays off. Believe in yourself! Believe in your TEAM!

Coach Talley

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. If the only time you can run is mid day, still get it in. Just go a few less miles, plan your run so you can drink water at a few stops, and enjoy getting a nice summer tan.
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 https://www.youtube.com/watch?v=ylYPm7V2qCU (you should all watch it). Here's another one - https://www.youtube.com/watch?v=Xh9jAD1ofm4 (Michael Phelps). I'll try to share some more over the next few weeks. Watch some of the Olympic Trials track races this next week. Watch videos or read articles on dyestat.com, letsrun.com, flotrack.org, runnerspace.com, runnersworld.com or other running websites. I can even find motivation by looking at Twitter - but that is because I primarily follow runners and running related accounts. Follow the Davis Cross Country and track Twitter if you have an account. Follow the Davis Cross Country Facebook page. 

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 - No official practice because of the state moratorium.

Monday - Kaysville 4th of July 5k (or another race if you can find one). You can still sign up at Bowman's for only $25 today (plus they give you a $5 gift card). Packet pickup is tonight from 6-8pm. The race is at 7:30am on Monday.

Tuesday-Friday - Run on your own or with friends. You can still run Vita at some point if you want. Try to fit in a bit of a tempo run on Thursday if you can (follow the schedule from last week's email).

Saturday - Long run on your own.

*Our next TEAM practice is Tuesday, July 12th at 6:30am at Vita Course.

Cross Country Camp - I am going to send a separate email with the cross country camp details. Camp will be August 1-5 at Marsh Lake and we will be able to take about 85 athletes.

Season Race Schedule - http://davisxc.blogspot.com/p/2014-schedule.html (subject to change).

I have also attached a handout on nutrition principles and shin pain. If you are having shin splints, calf tightness, or achilles or arch pain, please take a look at that handout.

Send in your miles! Make week 5 AWESOME (it's all on you)! Run with purpose!

Coach Talley