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

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