Saturday, June 24, 2017

Davis XC Summer Update #3

Darts -
Another long email this week, but a good one 😊 I imagine if you are getting serious about summer running, you can really benefit from the following information; and if you are not really doing much running this summer, you might be feeling like you want me to remove you from my email list--which is okay. If you have decided that cross country is not for you, just let me know and I will stop bothering you with emails each week. But, if you still want to give this a try, it's NOT too late to put in some work this summer and go into the fall with stronger legs, lungs, heart, and mind. This week is still a great week to start! We want ALL of you to make the choice and buy in, but we also know that it's not for everyone, so let me know if you're out.
I have attached the schedule for the next 4 weeks of training. If you have built up your mileage over the first 3 weeks, it is time for a "recovery" week either this week or next. It's good to have a slightly lower mileage week every 4 weeks or so. It's best to plan those weeks around family vacations, EFY, youth conference, etc. If you are feeling a bit tired or finding you need more sleep - that is pretty normal with summer training, especially the first few weeks. Get your rest, fuel and hydrate your body, and make sure you have some easier days (recovery days).

Kick Off Camp - We had a great time up at Cutler Flats for the kick off camp. Thanks to all those who were able to come, and thanks to the parents who helped out. The running was challenging but beautiful, and it was nice to get to know some of the new runners a little better. For those of you who were unable to make it, we gave some good advice for new runners:
Coach Timothy talked about gradual progression and taking care of aches and pains and soreness before they become injuries. We can all do a better job stretching, rolling out, and strengthening areas that might be weak. Coach T has become our expert--make sure to talk to him at a practice if you have something bothering you, and he will give you some good ideas of what you can do.
Coach Anderson talked about staying patient and trusting the process and the coaches and also taking advantage of the opportunity to be a part of a great program with awesome teammates to train with. He stressed the importance of being passionate about running and having fun while doing it. Brad is a great example of making things fun and working through challenges.
I talked about the responsibility of our experienced runners to teach, inspire, and take care of the new runners. I also talked about our expectations for everyone to do the best they can--in running and in their lives outside of running. And I promised that running cross country will challenge you physically, mentally, and emotionally. We will always be more concerned with you doing your best than with you being the fastest runner. Most of all, we wanted to stress positive attitudes, TEAMwork, patience, and confidence. Being a cross country runner is in each of you - you just have to have the desire and the belief in yourself.

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, tweets) - Share your favorites on the TEAM facebook page. One of my favorite cross country videos is (you should all watch it). Here's another one - (Michael Phelps). I'll try to share some more over the next few weeks. Watch videos or read articles on,,,, 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 (@davistrackandxc). Follow the Davis Cross Country Facebook (Davis High Cross Country Team) and Instagram page (@davistrackandxc).
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. Here's a great article for (particularly for the girls on the team) -
You can also find some awesome running quotes that help to motivate you.
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. It is going to take toughness and it is going to challenge you - let that be a motivator.

This Week:
Monday - Meet at Vita at 6:30. Theme - Crazy Socks or Lucky Socks. We are running for a time this week (either 4 miles, 5.5 miles, or the full course). Bagels and Chocolate Milk afterward.
Tuesday - Run on your own or in small groups
Wednesday - Meet at the school at 7:00am. Nichols Hollow Tempo
Thursday - Run on your own or in small groups
Friday - Boys Run @ 7:00am @ Angel Street Park (West Kaysville)
Friday - Girls Run @ 7:00am @ Heritage Park (Kaysville by the new library)
Saturday - LONG RUN on your own or in small groups

Send in your mileage (including past weeks if you missed). Keep working hard. Keep living healthy. Keep running HAPPY!!

Coach Talley

Sunday, June 18, 2017

Davis XC Summer Update #2

Darts -
Week 2 has come to an end, and I hope you can feel yourselves getting stronger and more confident in your abilities. I was very impressed with the improvements over the previous week at the Vita Course, and I hope you had fun playing Coach Catch on Wednesday (If anyone went home with poison oak, will you please report that to me). Don't forget to send in your mileage for week #2 and for week #1 if you didn't get the chance last weekend.

Cross Country is NOT for the weak. It is a sport that takes a lot of discipline and mental toughness. I hope that you are seeing that in your training. To be a cross country runner, you need to be willing to put in work on a daily basis. You have to get up early in the morning when other teenagers are sleeping in and being lazy. And you have to learn to push through some pain and discomfort. My challenge for you this upcoming week is to run EVERY day (Monday-Saturday). If you have something that keeps you from running every day this week (like girls camp or EFY or family vacation), that challenge extends to next week and the rest of the summer as well. Don't miss days out of laziness or motivation. Get out the door and get your training in - especially on the days you don't feel like it. Next week's email will focus on summer motivation and hopefully give you some ideas that will help keep you running and working through the challenging middle summer months. To begin with - set a goal on a weekly basis for how many miles you want to run that week or something else that will help improve your running (example - 5 days of doing the core routine or getting 7 hours of sleep per night). I think if you take your training one week at a time right now, it will be more manageable and you will start to see the improvements on a weekly basis.

Kick Off Camp - This Thursday-Friday (6/22-6/23). We are meeting at the school at 1:30 on Thursday and heading up to Cutler Flats Campground (north of Pineview). I have attached the information and waiver. The cost is $10 - you will need to bring the money and waiver with you when we meet at the school on Thursday. Checks made out to "Davis County Running Club".
EVERYONE is invited - including 8th graders and anyone who has not yet attended a TEAM practice. It will be a lot of fun - we will get in some nice trail running, play some games, and get to know each other better.
We are still looking for quite a number of parent drivers for both Thursday and Friday. The camp is about an hour away. If you drive Thursday, the time commitment would be 1:30-4:30. If you come and pick us up on Friday, the time commitment is about 9:30-12:00 (picking us up at 10:30).

$10 Summer Money - This is the final reminder to bring $10 to practice if you haven't already. It is to help pay for chocolate milk, bagels, and popsicles at our summer practices.

Kaysville 4th of July 5k/10k - We have a great opportunity for a mid-summer race. If you are in town and able to race at the Kaysville 4th of July 5k or 10k - I would like to see as many of you there as possible. It starts and finishes on our track - you can run either race = 5k (3.1 miles) or 10k (6.2 miles). For those of you who have never raced before, it is a good opportunity to gain some experience, to get your first PR, and to see that you can do it!! You can register in person at Bowmans for $25 and they give you a $5 Bowmans Gift Card - or you can register online for $35 (

This Weeks Schedule:
Monday - Vita Course at 6:30am
Tuesday - Meet at Davis at 7:00am - We are going to drive over to the Lagoon Trails (will need drivers)
Wednesday - Run on your own or in groups
Thursday - Kick Off Camp - Meet at the school at 1:30
Friday - Kick Off Camp
Saturday - Run on your own or in groups

Keep up the good work. Get your mileage sent in for week #2 (and week #1 if you missed it).
Happy Running!!
- Coach Talley

"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." – Unknown

Saturday, June 10, 2017

DXC Summer Update #1

Darts -
This turned into a longish email...Grab a water bottle and read the entire thing (even if you are a 4th year senior). I do fully expect all of you to read the entire thing. I promise next week will be a shortish one...

We had a great opening week - we set a TEAM record for runners at Vita on Monday, and I am anticipating that we are going to set a TEAM record for miles reported on week 1 of the summer. I hope you are finding ways to have fun with your summer running.
I would like ALL of you (especially new runners) to think about the potential runner you are. As coaches, when we look at each of you, we try to see the runner you could be more than the runner you currently are. We saw some AWESOME potential from this TEAM this week. If the first week wasn't hard, it will get hard at some point. It is going to take some mental toughness and some grit to stick with it through the summer. I love running because at some point it challenges each individual to dig deep and see what you are really made of. I think a lot of times you realize that you have more toughness and character than you thought you did. Fight the self-doubt, face the fears, and keep working to be the best you can be.

Healthy Running

A very important part of summer training is staying healthy. We are putting a lot of strain on our bodies, and it takes work and time to keep them running well. In this week's email I would like to focus on 8 important factors that will keep your body strong and healthy through our summer mileage:

1. Nutrition - make sure that you are eating good foods - a lot of carbohydrates, protein, fruits, iron rich foods (red meat), and vegetables. Drink your milk or take a supplement for the calcium. It is good to have some fats and sugars as well, but they should not be the main part of your diet. For a lot of you this means eating enough calories (at least 2500-3500 per day). If you are running a lot of miles, you have to have enough calories to fuel yourself. If you are not getting enough calories, that is the number one risk factor for injury and fatigue (especially in girls). Eating is also essential for recovery - do your best to eat something with protein and carbohydrates after you run (within 30 minutes when possible). Chocolate milk is a good recovery drink - or I like to make an egg sandwich and drink a bunch of gatorade.

2. Hydration - you should be drinking a lot all summer long - water (80+ ounces), gatorade, juice. With hydration, it is important to get electrolytes in addition to straight water.

3. Proper Shoes - If you are starting to have knee pain or shin splints, it is most likely that you are running too many miles or even more likely that you are in the wrong shoes. I recommend Wasatch Running Center in Centerville for beginners because they are going to do their best to put you in the shoes that are right for the way your foot strikes the ground. Although the shoes are slightly more expensive - they will last longer before they break down. (Make sure you mention that you run for Davis for a discount). Once you know what kind of shoes you should be in, you might be able to find good deals online. Good running shoes are your best investment as a runner.

4. Sleep - Eight hours is recommended for a normal person; I have found that most runners need more like 8-10 hours - especially when you are hitting 40+ miles in a week. I know that it is a challenge in the summer to stay disciplined with your sleep - but it will pay off in the way you feel, the quickness of your recovery, and in how strong you are running.

5. Stretching - before and after you run (especially after). Flexibility can increase your speed and definitely helps to reduce injury. I recommend 10-15 minutes of solid stretching after running.

6. Strength & Core Work - It is very important to strengthen your muscles. Your core is possibly the most important area (that is why we spend so much time doing ab work). It is also recommended that you try to get in the weight room 2 times per week. The main lifting that I would like to see: legs - squats, lunges, calf raises, wall sits; arms - bench press, pullups, dumbell work, push ups.

7. Listen to your Body - if something is nagging you, take the time to ice that area, stretch, and maybe visit the physical therapist (I recommend Wasatch Peak in Farmington, Mountainland in West Kaysville, or Mike Smith at Fit Quest in Kaysville). Sometimes you might need to back off, take a few days off, or cross train (bike/swim/elliptical). I will still give you some mileage credit for cross training. Recommended cross training for running would be biking (3-4 miles biking = 1 mile running), elliptical (12-15 minutes on the elliptical = 1 mile running), and swimming (1 mile swimming = 3 miles running).

8. Consistent, Smart Building - Remember that all of you are starting and progressing at different places - stay patient with yourself as you build. Our new runners may be starting around 15-20 miles per week (I hope we can build to 35-40), and our experienced runners are all different as well and might not handle mileage the same way. I said at the start of the summer that it is good to increase your mileage by somewhere between 3-7 miles per week. It is also important to increase in cycles. If you have had 3-4 straight weeks of increase, then try a "recovery" week that is a little lower before you begin to increase again. A lot of times this might happen on a girls camp, youth conference, family vacation, or EFY week. A good progression for a new runner who is trying to build up to 40 miles per week would be: 22, 25, 28, 32, 26, 32, 36, 40, 34, 40, 42, 44 (finishing the summer with 403 miles). Remember that everyone is different, and this may be too high or too low for you. If you started around 35 miles - an increase might be: 35, 38, 42, 44, 38, 43, 47, 50, 45, 50, 52, 55 (giving you 539 miles). Some of our top boys are shooting for even higher and have started around 50-60 miles. Although most of them will end around 70 miles as a high week for the summer. A good increase for them would be: 50, 54, 58, 60, 52, 60, 65, 68, 64, 68, 70, 70 (giving them a total of 739 miles).
You also need to be consistent. You can't build correctly with running every other week. The kind of summers I don't like to see: 25, 6, 28, 28, 3, 30, 22, 15, 0, 6, 35, etc (you are just asking for injury). Occasionally you will have a low week because of a family vacation or another commitment, that is fine - just do what you can and be careful with your increase when you come back the next week (don't try to run double because you missed).

Training Logs: Those of you who are new to summer training with us, it is a requirement for everyone to send me their weekly training report on Saturday, Sunday, or Monday. I am looking forward to reading your emails at the end of each week and learning more about you and who you are as a runner. I would encourage each of you to keep a training log all year long (not just in the summer). You will only email me through the 12 summer weeks, but keeping a training log could be a very beneficial tool for your running. Use a notebook or just create a Word or Excel file on your computer. Make notes about how far you ran, what your time was, how you felt, how hard the effort was, who you ran with, and any other things you find important. For your weekly emails, I am really just looking for a few basics - your daily mileage and any running related questions you might have. You can also share running stories if you want (Megan).

Sample Training Log:
Monday - 8 miles; ran with the team at vita. Time = 54:30
Tuesday - 6 miles; West Kaysville loop on my own. About 7:15 pace.
Wednesday - 7 miles; Mountain Road with Josh and Nate.
Thursday - 6 miles; Coach Catch plus a long cool down
Friday - 6 miles; boys run from Ponds Park.
Saturday - 8 miles; ran in Provo (staying with my Grandma); Time = 55:15
Week Total = 41 miles (Summer Total = 78 miles)

Mileage Tips - I have had quite a few questions about how much mileage you should be running. As long as you can stay healthy, here are some general guidelines:
Girls - Beginners: 15-30 miles per week
Girls with Some Experience: 25-40 miles per week
Girls - 3rd Year Runners & Varsity Level: 35-50 miles per week
Boys - Beginners: 20-35 miles per week
Boys with Some Experience: 30-50 miles per week
Boys - 3rd Year Runners & Varsity Level: 45-65 miles per week
*Vary the intensity of your runs - If you run six days per week: Two days per week should be harder efforts; two runs per week should be recovery or easier efforts; and the other two days should be somewhere in between depending on how you feel.
*Vary the distance of your runs - If you are going to run 30 miles per week (5 miles per day), have a range between 3-7 miles (3 + 5 + 7 + 3 + 5 + 7 = 30).
*Remember that everyone is different and you should each try hard to make a plan for each week that challenges you, but that you can still handle (mentally and physically).

Kick-off Camp - June 22-23 - For everyone. Meet at Davis at 2:00pm. More details to come this week.

High Altitude Camp - July 31-August 4 at Marsh Lake in the Uintahs. This will be by invitation. We are going to try to take 80-90 team members based on mileage from the first 4-5 weeks and what kind of running you are ready to handle. A lot of this will be determined by attendance at summer practices. It is a pretty intense week of running. The cost will be $135. I will be sending out more information in a few weeks.

This Week:

Monday - Vita Course at 6:30am. The theme is BLACKOUT - Wear BLACK.
Tuesday - On Your Own (or in groups)
Wednesday - Meet at the school at 7:00am. We will be playing "Coach Catch" at Nichols Park and Hollow (Prize Drawing Afterward).
Thursday - On Your Own (or in groups)
Friday - Girls Run at 7:00am at Barnes Park in West Kaysville (by the volleyball pavilion); Boys run at 7:00am at Ponds Park.
Saturday - Long run on your own (or in groups)

*If you didn't make it to any of our runs in week 1, don't be afraid to come this week :)

Nice job on week 1. Send in your miles by Monday. Best of luck with week 2. Keep your motivation and focus.
Happy Running!
Coach Talley

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