Saturday, July 30, 2016

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 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 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

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