Saturday, July 29, 2017

DXC Summer Update #8

Darts –

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 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 7th).

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

Discounts – Wasatch Running in Centerville will give high school athletes 20% off shoes and 30% off apparel until the end of August.

August 12th (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 18th (Friday) - All Eligibility requirements need to be complete. Please refer to the eligibility email that I sent out. I'll send some reminders after camp.

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

Happy Running!
Coach Timothy

Saturday, July 22, 2017

DXC Summer Update #7


I’m attaching the final set of summer workouts that will take us through our first week of school (yikes) and our first official race (yay)!

I love summer training. I love waking up early and hitting the trails when it’s not too hot. I love taking my time to get a really good quality stretch/roll/wrap routine post-run. I love cross training in the weight room and on the mountain bike. I love cooking and eating lots of good foods, etc.

BUT… racing season gets me pumped more than I can stand. To you new kids who are still undecided on whether or not you enjoy this enough to continue, once racing starts you’ll understand why so many kids obsess over cross country. It’s exciting to see the results of a summer of hard work, and I feel it’s the time the TEAM really comes together and has fun. Set some new goals (even small ones) this week and keep working. Be mentally tough and overcome any negative thoughts that will keep you from being your best. Come to TEAM workouts.

Cross Country Camp (July 31 – Aug 4) – I still haven’t received confirmation from some of you that you are attending. The waiver and money was due last week. Get it to me ASAP. Updated invite list is attached.

Dart Challenge – You should ALL be planning on racing the Dart Challenge 5k on August 12th 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).

Eligibility – I’ll send out a separate email with the details

This Week
Monday: 4-10 miles on your own or in groups (easy pace)
Tuesday: Meet at Vita at 6:30 am. Theme is face paint (paint provided)
Wednesday: 5-8 mile training run + strides
Thursday: Meet at school at 7:00 am. 2-3 x Nicholls Loop at tempo pace
Friday: Meet at Angel Street Park at 7:00 am
Saturday: 6-12 miles on your own or in groups
Sunday: Day off – send in mileage

TIP of the week: Wake up early and go somewhere new… even if you have to drive for 30 minutes. It’s refreshing to have a change of scenery. There’s a free app called Trail Forks that will show you most dirt trails. Check out Ogden, Snow Basin, Mueller Park, Salt Lake, Park City, etc. Let me know what you find.


Saturday, July 15, 2017

Davis XC Summer Update #6

Well darts, our world got shaken up a bit, eh? We’re going to miss Coach Talley and Coach Anderson. Between the two of them there’s a lot of expertise, wisdom, care, love, fun, inspiration, and experience. I feel lucky to have coached with the best for 5 years. It will feel different without them, but I hope we can carry on the tradition of excellence.

I’m overwhelmed with the amount of love and support I’ve felt from the athletes and parents. You guys are the best!

I’d like to welcome Adam and Bonnie Wood as coaches to our team. They’re both experienced runners and have some cute kids. I’m sure you’ll love them once you get to know them. They might be scared of the size of our team so try to make them feel welcomed.

We are halfway(!) done with our summer training. If you feel like you haven’t done as much as you would have liked, it’s not too late. We can still build a great base before racing starts. I promise you new athletes that if you’re consistent the rest of this summer, you’ll be amazed with your progress by the end of the season. To you experienced runners, make sure you’re fueling yourself to back up the mileage. We don’t want to break down and wear out before racing begins.

Cross Country Camp (July 31 – Aug 4) – The invite list, camp waiver, and physical form ‘A’ will be attached to this email. The camp waiver and money is due this week. I’d like you to get the physical done as well, but it’s officially due Aug 20. Let me know if you won’t be able to make it.

Parents, we have plenty that have volunteered to stay at camp all week, but we will need drivers to and from camp. Please let me know if you can drive (to or from) and how many you can take (it's about 2 hrs 40 min from Davis).

Dart Challenge 5k and Kids 1k (August 12) – I’d like everyone to plan on running the Dart Challenge 5k if you’re in town. It’s a great first test for everyone and gives us a reference point for future workouts and races. I’ll bring the registration fliers to practice on Monday. Last year, the kids 1k was a last-minute addition, but it was a huge success and dang cute. You can take a stack of fliers if you have any family, friends, or neighbors that might want to join in on the fun.

This Week
Monday – Meet at Vita at 6:30. Theme is blackout. We’re going for a time.
Tuesday – Run on your own or in small groups.
Wednesday – Meet at Layton Park at 7:00 am. Cruise Intervals.
Thursday – Run on your own or in small groups.
Friday – Girls run at 7:00 at Ponds, Boys run at 7:00 at Barnes.
Saturday – Long run on your own or with groups.
Sunday – Rest day

Remember to send in your mileage. Include the total miles for the week. Even though I’m a math teacher it’s a pain to add it up while reading your questions and comments. ☺

“You must expect great things from yourself before you can do them” –Michael Jordan

Coach T

Sunday, July 2, 2017

Davis XC Summer Update #4

Darts -
June kind of flew by, and we are already 1/3 of the way through the summer training weeks. It has been a solid start for both the boys and the girls. The TEAM is working hard, our leaders are stepping up, we have some new runners who are showing a lot of potential, and I love the energy and excitement that you are showing. Your big test is these next few weeks. Stay focused and really work hard through the middle part of the summer.
*If you haven't reported your mileage for any of the first 4 weeks - please email your training log in the next few days.

Moratorium Week (July 3-9) - We will not have any practices this upcoming week. The schedule actually showed a boys and girls run on Friday at Nichols Park, but we are not going to have that run. I encourage you to contact and meet with friends and teammates to help you stay motivated, but for the most part you are on your own--which is actually really good for you! I feel like a runner shows his or her true heart and true grit when the training is NOT mandatory - when it is your own decision and your own effort and your own inner motivation or self-discipline that gets you up early in the morning and out the door for a run. Besides, those are the most satisfying runs in my opinion. So, use this week to develop a deeper love for RUNNING.

Strength Training and Stretching - I have attached 2 files to this email. One of the files is a strength training workout. It includes a weight room option and a strength workout for days you do not have access to a weight room. We challenge you to spend 20-30 minutes two times a week, either in the weight room (or gym) or doing some strength training. We may have to explain some of the exercises at practice after this week.
The other attachment is a stretching routine that Coach Timothy does on a daily basis. He even made some really nice, artistic representations of the stretches. If you can spend 10-15 minutes a day stretching, it will make you stronger and more flexible, and it will help with recovery, soreness, and injury prevention. The best time to stretch is within 30 minutes after running, but it is still beneficial at any point of the day. Talk to Coach Timothy if you have any questions.

Cross Country Camp (July 31-August 4) - We will be sending out the cross country camp invite list and information in the next few days. I know a lot of you have been working hard and looking forward to high altitude camp this summer. We will once again be going to Marsh Lake in the Uintahs and the cost will be $135.

Kaysville 4th of July 5k or 10k - I think this is a great way to kick off your 4th of July celebrations and to get in a solid run. And it is a good time of the summer to put in a race effort. You can still register tomorrow at Bowmans (for $25) or online (for $35) - here is the link:

This Week:
Monday - 4-10 miles on your own or in small groups
Tuesday - 3-8 miles on your own or Kaysville 5k or 10k
Wednesday - 3-10 miles on your own or in small groups
Thursday - 4-12 miles on your own or in small groups
Friday - 3-8 miles on your own or in small groups
Saturday - 5-12 miles (long run) on your own or in small groups
Sunday - Rest Day

RUN IN THE MORNINGS!! THE HIGH TEMP IS SUPPOSED TO BE AROUND 100 DEGREES ALL WEEK! (Plus then you can party the rest of the day).

Happy 4th of July & Happy Running!!
Coach Talley