Saturday, August 30, 2014

DXC Update - August 30

Darts -
Even though we didn't have any races this week, it was a very strong week of training. I know it is a little tough to adjust to school and afternoon practices - and we had our challenges this week, but overall I was very pleased with your efforts. The Nichols workout on Tuesday was awesome and the Barnes workout yesterday was very positive as well. Add this weeks distance runs to that, and we made a lot of great progress. If you feel like your week was mediocre, do a better job this next week. For the most part, the hard workouts this upcoming week will be the races (Pre-Region and USU). If you are new, I know it was  tough week to jump right into, but it will get better. Stay patient with yourself, don't give up, and try to bring a very positive, fun attitude to the TEAM. The TEAM is big. Everyone has to put forth effort to be unified and positive.

This next week is very busy . . .
Monday - We are meeting at the school at 7:00am and driving to the Ogden River Parkway for a distance run (4-8 miles). I would like to invite ANY parents or alumni who would like to join us for the run. It is a nice paved trail - and we are going to need a few drivers. It would be cool to have some parents out running with us (or at the same time as us).
Tuesday - Pre-Region 2 mile race at Layton Park. There will be 6 schools there (Davis, Layton, Northridge, Syracuse, Fremont, Weber). Here is the schedule:
1:30 - Excused from class (even the 9th graders).
1:45 - Bus Leaves
3:30 - Girls JV
3:55 - Boys JV
4:15 - Girls Varsity (Aubrey, Miah, Ally, Sam, Tatum, Josey, Grace, Sarah, Kaitlyn, Emmaline)
4:35 - Boys Varsity (Josh, Stokton, Logan, Colton, Camren, Frasier, Solomon, Daniel, Matt W., Britton, Mitch, Landon, Brandon, Bryce)
5:00 - TEAM workout at the park (6 x 2:00 hard)
5:30 - Back to the school
*Please stay for the workout
*If you still need a uniform, get it at lunch on Tuesday or right before we get on the bus (in my classroom).
*If you CAN'T get out of school - come over to Layton Park ASAP.
Thursday - Parent and Athlete night at 7:00pm in the Davis Cafeteria - it will go for about 1 hour. All TEAM members and their parents are invited. Should be a good one.
Friday - USU Invite - We are excused at 1:15 and the buses will leave at 1:30. The races start at 4:00pm - more details to come (I will send out an email on Wednesday or Thursday).

T-Shirts - We are ordering team shirts. They are going to be black with white print - I think they are going to look pretty cool. I know those aren't school colors - and if anyone really wants Brown with white print, I can make that happen - you just have to let me know. Parents are welcome to order a shirt for themselves. The shirts cost $10 each. There are mens and womens sizes. If you want order, you can have your son/daughter sign up at practice or send me an email with your order. The orders are due by Wednesday. The payment needs to be made in the office, but you won't be able to pay until Friday this week (it has to be entered).

Bob Firman Invitational - We are going to Boise again this year for Bob Firman. The trip will be on September 26-27. We are going to be able to take about 50 athletes (1 large charter bus). I will release the invite list some time after the USU Invite. Some parents are going to receive emails from the district. Please watch for those and fill out the surveys and send them back in. We have to get the trip approved. If any parents are planning on going, let me know if you are going to be up there. The TEAM will be staying at the Marriott Springhill Suites (6325 Cloverdale Rd) - but I hear they are already booked.

I talked this week about having purpose in your running. Please show up each day with some goals in mind - both our TEAM goals and your individual goals. As a TEAM, we are striving for improvement and unity. We are hoping to place top 3 at Bob Firman (boys and girls), be Region Champions, bring home 2 state trophies, qualify both teams for NXN, and finish in the top 10 in the country with both teams. It takes energy, passion, desire, and commitment from every member of the TEAM. Help make it fun and help your teammates to improve. Inspire each other daily.

Please let me know if you have any questions.
Thanks!!
Coach Talley

2014 Season Schedule - http://www.davisxc.blogspot.com/p/2014-schedule.html
Milesplit Pre-Season Girls Rankings - http://usa.milesplit.com/articles/133392-national-preseason-xc-rankings-girls-teams#.VAIlrmOOolo (Our girls are #15)
Milesplit Pre-Season Boys Rankings - http://usa.milesplit.com/articles/133478-national-preseason-xc-rankings-boys-teams (Our boys are #11)
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Saturday, August 23, 2014

DXC - Summer Update - Week 12

Darts - 
It was an awesome final week of the summer. Our TEAM runs were solid - both the distance runs and the Layton Park workout - and the Highland Invite at Sugarhouse showed your toughness, showed that we are learning to race as a TEAM, and showed that your hard work from the summer is paying off. I love feeling that we are finishing the summer strong. We have put in some great base work, and we are ready to get after it this season. I don't know the totals yet, but I do know we are going to shatter the records for summer miles for both the boys and the girls - so send in your final week(s). One thing that I hope each of you learned from this summer is the importance of taking individual ownership over your running - or as Brad said at camp - "make it your dream". I challenge each of you to continue to keep a personal training log - even though you no longer need to email me at the end of each week.
All the important things continue to be crucial as we start the season - getting rest, recovering after workouts and races, eating enough healthy calories for fuel, hydrating properly, learning to push through pain, stretching after runs, core and strength training, and working to get better as a TEAM. The region championships are less than 8 weeks away - every day you can do things to get you ready. Commit to putting your heart into this season and commit to contributing what you can to make the TEAM great. 

Highland Invite: After losing many of our top varsity runners to graduation, our girls still came back and put together some incredible performances. In the freshman/sophomore race, we finished 3rd as a team, but we ran nearly 10 minutes faster on the team time than we did last year. Sarah Waddoups led the way with a very smart race for 2nd. She made it exciting as she just about ran down 1st place and finished only .3 behind. Sarah's time of 19:30 was the #4 freshman in all of the races (including varsity). Our JV girls finished first as a team and were led by Kaitlyn Datwyler (2nd) and Emmaline Huntzinger (4th). One thing I loved about the girls JV race was the way that Sydney Zaugg and Rachel Johnson worked together to move up throughout the race. We also showed a lot of depth, putting 10 girls in the top 60. If our JV girls had been in the varsity race, we would have finished 9th out of about 30 teams. The varsity girls kept our momentum rolling with a strong victory over a very competitive AF girls team. Our team time was 90:44 (9 seconds faster than 2013). Aubrey Argyle led the way for us with a 2nd place finish - Aubrey really showed her toughness as the race went out very fast and the second half took a lot of guts and determination. She stayed patient and didn't give up, and was able to move from 4th to 2nd in the final 400 meters. Sam Hedquist also stepped up big for us finishing 16th in her first varsity cross country race, and Tatum Beard ran extremely well for her first ever cross country race with an 18th place finish. Most of the top girls teams in the state were at the meet. We are going to be challenged by some good teams throughout the season - and we will have to keep working together and believing in each other with each race. 
The boys were dominant in the JV races. The freshman and sophomores put a shellacking on the rest of the field. Matt Ward took the lead early and didn't look back - he won by :17 and was the #11 sophomore in all the races combined. Jacob Vaughn had a killer final mile to move up to 2nd in his debut cross country race. Kelton Johnson, Josh Peters, and Josh Christiansen all ran well to finish in the top 10 as well. Our young boys won by nearly 100 points. For the JV boys, Britton Porter and Mitch Perry moved very well throughout the second half to finish 2-3 and lead a group of 5 boys in the top 9. Our JV boys won by 68 points over Timpanogos. Had the JV group been in the varsity race, they would have finished 12th (ahead of 18 other varsity teams). The varsity boys were short-handed (without Stokton and Colter), and a few boys really stepped up in their absence. Josh Ward ran gutsy as usual to finish 4th with 15:01. Logan MacKay had his typical unbeatable xc finish to move up for 10th - very solid for how sick he has been the past month. Colton Rimann showed his strength with a 13th place finish. Camren Todd really stepped up as our #4 guy with a huge race for 30th. And Solomon, Frasier, and Daniel all ran solid for us in their first invite varsity experience. Although we came up just short of Timpanogos (12 points), I felt good about our efforts and about where we can get this season if we work for it and don't stop believin'.
Great job to all of you who ran. I know it took some courage for some of you - but I hope you learned from your first race. Some ran great races and some of you can do a lot better - the most important thing is to take that race and improve in each race to come. We definitely still have a lot of work in front of us - don't be satisfied - don't get complacent - always strive to get better and to be the best you can be.
The TEAM results are at the bottom of the email. The full results are on www.runnercard.com 

Athletes of the Week:
Sarah Waddoups - with a very inspiring race and great finishing fight.
Rachel Johnson - for a strong top 10 in the JV and for racing so well with her TEAM.
Jacob Vaughn - killer opening race for 2nd in the freshman/sophomore. 
Mitch Perry - strong comeback after Dart Challenge - great 3rd place finish in JV. 

Eligibility - If it is not done - get it done early this week. That's all I'm going to say about that.

After School Practices - I have attached a schedule of the workouts/races for the next 4 weeks (subject to change). I will also have handouts on Monday after school. We will meet in my classroom every day at 2:45. We will start the workouts as close to 3:00 as possible from the south doors (once the 9th graders arrive). The meetings in my classroom are important for information and instruction. Please be on time. Practice will go until 4:30 or 5:00 depending on the day. We will end practice with abs/core work most days. We are hoping to add a few 9th graders to our roster this week - if you know any junior high kids who like to run and like to be champions - invite them to come and run.
*Bring your workout clothes on Monday - We will also figure out the lockers on Monday and Tuesday. If the seniors, juniors, and varsity sophomores want to bring locks - they will be in the visitor locker room. The rest of the boys will be in the gym locker room. The girls will have the team locker room. 

Upcoming Meets:
Tuesday, 9/2 - Pre-Region at Layton Park (3:30pm)
Friday, 9/5 - USU Invite in Logan (4:00pm)
Wednesday, 9/10 - District Championships at Layton Park (3:00pm)
Saturday, 9/13 - BYU Invite in Provo (8:30am)
*Full schedule is posted on the blog - www.davisxc.blogspot.com 

After 12 weeks of summer - your entire coaching staff is really proud of your efforts. I hope all of you are on board going into the season. Good luck with your first week of school. I want to see a bunch of 3.5 (and higher) GPAs this first term. Work hard and be determined in school like you are with running. Never use cross country as an excuse - but always as a motivator. 

Thanks for a great summer! 
~Coach Talley


Girls Freshman/Sophomore
2 Sarah Waddoups          19:30.2
18 Sydney Rayl  21:09.4
26 Jenna Connell              21:36.6
27 Ally Smith      21:36.8
51 Louisa Twitchell           22:21.9
63 Kate Stuart    22:51.3
94 Sara Williams                23:42.8
111 Malaree Wood          24:23.1
125 Ruby Jane Matthewson        24:57.8
221 Julia Call       29:29.5
222 Julia Harle    29:29.9
Team Scores
1. American Fork – 41
2. Timpanogos – 53
3. Davis – 104
4. Mountain Crest – 118
5. Corner Canyon – 138

Girls JV
2 Kaitlyn Datwyler            19:24.6
4 Emmaline Huntzinger 19:39.1
9 Rachel Johnson             20:33.0
11 Sydney Zaugg              20:38.9
37 Hannah Naylor            21:49.0
47 BriAnna Gipson           22:09.1
55 Amber Berry                22:18.8
57 Jordan Barnett            22:21.0
58 Sophie Cottrell            22:22.5
59 Ella Palmer    22:24.1
73 Emma Call      22:48.5
105 Nicole Wood              23:37.0
108 Anne Hawkins           23:41.2
126 Taylor Davis                24:01.1
164 Autumn Jenkins       25:02.6
173 Madi Meyer               25:27.0
Team Scores
1. Davis – 55
2. American Fork – 82
3. Riverton – 114
4. Herriman – 126
5. Jordan – 159

Girls Varsity
2 Aubrey Argyle                17:33.4
9 Miah Weaver 18:01.1
13 Ally Geisler    18:18.0
16 Sam Hedquist              18:24.4
18 Tatum Beard                18:27.7
28 Grace Neuenschwander         18:58.9
34 Josey Hedquist            19:20.5
Team Scores
1. Davis – 47
2. American Fork – 59
3. Jordan – 134
4. Ogden – 148
5. Olympus - 203

Boys Freshman/Sophomore
1 Matt Ward       16:19.5
2 Jacob Vaughn 16:36.2
5 Kelton Johnson             16:52.3
7 Josh Peters     16:58.1
9 Josh Christiansen          17:22.0
12 Lance Ford    17:36.6
15 Jason Boyd    17:38.2
18 Daniel Harris 17:46.0
22 Dallin Kitchen               17:49.6
23 McKay Treadwell        17:50.1
32 Seth Stromberg          17:58.3
35 Brigham Halverson    18:00.1
41 Zach Moncur                18:13.1
43 Porter Van Drimmelen             18:14.8
51 Adam Hedquist           18:23.2
60 Zach Jenkins 18:35.3
69 Cee Brown    18:48.6
80 Devin Jaster  18:58.8
85 Branson Petty              19:00.5
90 Jace Callor     19:02.5
93 Carson Cox    19:09.4
106 Nate Wilde 19:17.3
115 Tyson Datwyler         19:25.8
130 Haden Vance             19:40.5
141 Jacob Gipson             19:52.8
187 Brandon Christensen             20:30.8
200 Karson Hugie             20:41.1
224 Landon Wheeler      21:05.4
235 Derek Thornton        21:16.1
273 Nick Warden              22:10.0
340 Carter Hardy              25:04.4
Team Scores
1. Davis - 24
2. Corner Canyon - 115
3. Stansbury - 146
4. Syracuse - 166
5. Bingham - 177
6. Herriman - 196
7. Timpanogos – 205

Boys JV
2 Britton Porter 16:21.6
3 Mitch Perry     16:22.2
6 Lance Thornton             16:33.8
8 Brandon Peters             16:40.2
9 Bryce Ferguson             16:45.3
31 Dallin Larsen 17:21.3
32 Adam Aposhian          17:22.7
36 Jackson Rayl 17:36.6
49 Jake Welling 17:49.4
60 Nathaniel Neubert    18:04.8
69 Josh Wilkinson             18:13.0
132 Jake Hovley                19:06.3
139 Isaak Hugh  19:10.3
150 Jason Lang  19:19.2
253 Cole Stephenson     21:17.6
257 Jacob Luddington     21:24.7
Team Scores
1. Davis – 28
2. Timpanogos – 96
3. Lehi – 119
4. Bingham – 136
5. Bonneville – 161

Boys Varsity
4. Josh Ward      15:01.5
10. Logan MacKay            15:19.7 
13. Colton Rimann           15:26.3 
30. Camren Todd              15:47.9 
48. Solomon Twitchell    16:14.2 
50. Frasier Williamson    16:16.8 
64. Daniel Tumblin           16:27.2
Team Scores
1. Timpanogos - 86
2. Davis - 98
3. Lehi - 126
4. Ogden - 129
5. Westlake - 148
6. Skyview - 242
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Sunday, August 17, 2014

DXC Summer Update - Week 11

Darts - 
This email has a lot of information, so grab a water bottle and start reading. . . 

Great job at the Dart Challenge 5k yesterday! It was a very strong starting point for our TEAM. I felt like we gave some solid efforts and that we did a good job supporting each other. We had 14 boys under 18:00 - not quite a record (16). Our top 5 combined "team time" was 1:20.44 - which is our 3rd best ever (behind 2012 and 2010). We were led by a very strong 1-2-3 group with Josh Ward, Stokton Smith, and Colton Rimann. We had 11 girls run under 23:00, and our girls team time was 1:35.48 - which is our 2nd best ever (behind 1:34.53 last year). We were led by our best 1-4 effort ever - Aubrey Argyle, Ally Geisler, Miah Weaver, and Tatum Beard. Aubrey ran our team record on the course with 18:36. Biggest improvements over last year came from Camren Todd (1:51), Frasier Williamson (1:49), Josh Peters (3:55), Josh Wilkinson (2:50), Mitch Perry (2:15), Dallin Kitchen (1:48), Jason Boyd (2:33), Branson Petty (4:19), Ally Geisler (1:25), and Tatum Beard (3:01). 
I am happy with the starting performance for the most part, but I hope that no one is completely satisfied with where you were. I feel like we can race better through the middle part of a 5k and I feel like we can close a lot stronger as well. We still have a lot of work in front of us - and we can't afford to get complacent. Each of you should take a few minutes to analyze your race from Saturday - what did you do well? At what point in the race could you have pushed harder or responded to a teammate passing you? Did you prepare well for the race? Were you having positive thoughts when it got tough? Try to pick out some specific things that you can work on when we race at Highland this Thursday. If your race on Saturday didn't go well, don't let that get you discouraged. Be resilient - and be more determined to race how you would like on Thursday. Keep working!!
Thanks to the many parents who were there helping, supporting, and running in the race on Saturday. We greatly appreciate the involvement we see from such great parents and families!

Race Preparation - With a lot of racing coming up, we will be talking about how to prepare to run your best race. Brad's Corner (at the bottom of the email) talks about warming up. There are things you can do even before the warm up to prepare for the race. It is important for you to find out what works best for you - both mentally and physically. 
Sleep is a big factor before races - but the most important sleep comes 2 & 3 nights before the race. That doesn't mean that the night before is a party, just that you can be thinking about rest a few days out. 
What you eat can also be a factor in how you race. Hydration can begin 36-48 hours prior to a race. Make sure you are drinking some things with electrolytes (in addition to plain water). For a morning race, I like to get up at least 3 hours before my warm up and have something little to eat - oatmeal, toast, and half a banana is my typical pre-race breakfast. I have found that my stomach does not do well with dairy or orange juice on the morning of a race. If it is an afternoon race, then breakfast becomes very important. I also like to make sure I am eating my lunch about 2 1/2 to 3 hours before I warm up (and maybe a small snack 30 minutes to 1 hour before warm up). Race day lunch for me is a peanut butter and jam sandwich, a granola bar, a banana, and some gatorade. Then I sip water up until race time. Again - find out what seems to work best for you.
I have found that mental preparation is something that is really unique to each person. I like to have a race plan or a race goal figured out a day or two in advance. I like to review what I feel like my strengths are (compared to the course), think about when I would like to really make a move - or what part I would like to focus on improving, and have a goal time or place in mind. The day of the race, I try not to think too much about the actual race. I like to listen to music and talk with teammates about other things to help me stay relaxed and loose and keep my mind at ease. If I start to feel stress or anxiety about the race - I remind myself that all I can do is give my best effort and really try to stick to my race plan. 
Read what Brad has to say about warming up at the bottom of the email. One thing I would like to add is that we always warm up as a TEAM. You might need to do a few things specific to you in the warm up, but be prepared to warm up together about 45 minutes prior to the race: 10-12 minute jog, bathroom time, light stretching (you don't want to do too much static stretching before a race), changing into spikes and heading to the starting line, drills, strides, TEAM cheer, and then be calm and ready at the starting line. 

Eligibility - Everything should be done by tomorrow. We are meeting at the school - so if you haven't paid yet, PLEASE bring your check in and get it done (or do it online). I don't want to mess with the eligibility stuff after tomorrow, so please do your part. You basically have to do the following 4 steps:
1) Pay the $90 fee in the office or online.
2) Register at www.registermyathlete.com and complete the 3 forms that are listed on there.
3) Turn in your physical A-Form to me (if you turned it in for camp, that works).
4) Turn in the drug test consent form to me or to Mr. Firmage in the main office. If you didn't get one at the meeting, let me know at practice Monday.

Highland Invitational - We have our first true cross country race this Thursday at Sugarhouse Park in Salt Lake. The race is 2.9 miles long and is very similar to the race we will run at the state championships in October. We are going to see some of the top competition in the state (boys - Ogden, Timpanogos, Alta, Bingham; girls - American Fork, Bingham, Ogden, Mountain Crest, Timpanogos). It is going to be very competitive in each of the 6 races (listed below). For the most part, freshmen and sophomores will run in the Freshmen/Sophomore race - there are a few I might bump into the JV race. We are going for the TEAM win in each of the 6 races. We will discuss the meet in my classroom before the run on Monday morning (tomorrow). PLEASE let me know if you cannot make it to the meet on Thursday (and why) - each person we enter costs money - even if you don't compete.
Schedule:
1:45 - Bus leaves from the south parking lot of the school
4:00 - Freshmen/Sophomore Boys
4:25 - Freshmen/Sophomore Girls
4:50 - JV Boys
5:15 - JV Girls
5:45 - Varsity Boys (Josh, Colton, Colter, Logan, Camren, Frasier, Solomon)
6:10 - Varsity Girls (Aubrey, Ally, Miah, Tatum, Josey, Sam, Emmaline)

This Week:
Monday - Meet at the School at 7:00am - in my classroom - followed by a long run and uniform handout.
Tuesday - Meet at Layton Park at 7:00am for an interval session.
Wednesday - on your own - anywhere from 4-8 miles + some light strides - in the morning (for longer recovery before the race).
Thursday - Highland Invite - Meet at the school at 1:45. Come early if you missed uniform handout.
Friday - On your own (5-10 miles - recovery run) - or two runs during the day if you are trying to end with a certain number of miles for the summer.
Saturday - Meet at the school at 7:00am for our final TEAM run of the summer. We will have breakfast after - please let me know if any parents can send breakfast food (fruit, muffins, etc). I will make pancakes.

Summer Mileage - I have attached the totals I had after 10 weeks - let me know if there are any errors or if anything is missing. A lot of boys are very closing to reaching the goal of 500 and a lot of girls are very close to the goal of 400 - get there this week!!! 

XC Schedule - can be found at http://www.davisxc.blogspot.com/p/2014-schedule.html  - please try to schedule things around those races. Thanks.

Bob Firman - Our annual trip to Boise for the Bob Firman Invitational is this year on September 26-27. We will be taking between 50-60 people from the team. The selection process will be based on summer mileage/attendance at workouts and performance in the first 4 races of the season. We are staying at the Marriott Springhill Suites  on Chinden Blvd (north side of Boise).  

Injury Prevention - We have got to do a better job PREVENTING injuries. I am seeing a lot of injuries that I feel could have been avoided (at least partially). We are working hard, and there are going to be injuries when we are pushing our bodies - it is part of the risk we take to be our best. BUT there are things you can all be doing to avoid the injuries in the first place. 1) Stretching - Especially after you run/workout. Spend 15 minutes stretching before you go to bed. 2) Diet/Sleep - watch what you eat, and be disciplined with your sleep. Protein after hard workouts, plenty of good calories, and a lot of hydrating. It is also important that each of you make sure to get iron in your diets (low iron is very common in distance runners - particularly in girl distance runners), and iron is so essential to endurance because it gives oxygen to our muscles. 3) Be SMART - don't overdo it - even when you really want to. And don't try to fit too much into one day. For example - don't go on vacation and not run for 3 days and then come home and try to fit 21 miles into one day to make up your mileage. 4) Make sure you are in good shoes - and the right shoes (neutral/stability). One of the reasons I always recommend Striders is because they do a foot analysis to get you into the right shoes.
We have many great resources to help when an injury does occur. There are other great doctors and resources as well. I like the people on this list because they know runners and they are very experienced with running injuries:
Dr. Todd Flitton (Foot Doctor) at the Kaysville Tanner Clinic - is great with shins/feet. He is always very willing to fit in Davis athletes (especially runners). 801-773-4840 for appointments.
Dr. Jason Blackham (Sports Medicine Physician) at McKay Dee hospital (Calton Harrison Clinic). He is great with knees, hips, and any other running related injuries. 801-387-2750. Dr. Steve Scharmann is in the same office and is also incredible (Weber State's team doctor).
Nate Graven (Massage Therapist) - in South Ogden. 801-698-1910. They also run a clinic on Tuesday nights in the fall where high school athletes can have a "problem area" worked on for only $15.
Wasatch Peak Physical Therapy in Farmington - they are the official physical therapists for Davis High and will see Davis athletes for free for the first 5 visits. 801-451-9616 (or just talk with Carrie at the school).
Mountain Land Physical Therapy in West Kaysville at the Sportsplex - they have been incredible in assisting our injured athletes. Nylin, Jeremy, and Trisha are some of the best around. 801-547-1155.

I am really looking forward to this season. I hope you are all getting excited and determined to give your all. Let's continue to come together as a TEAM - practice being supportive and excited for your teammates at Highland this week. Let's race TOGETHER and for each other and show our TEAM strength in each of the 6 races. 

~Coach Talley


Brad's Corner: 
One aspect of racing I often seen ignored is the warm up. I don't think many runners understand the importance of a good warm up. It is the time you get your body, as just as importantly your mind ready to race. 
You don't go into a date without preparing your lips and mind for love do you?
In high school, and even now, the warm up was all business. I love having fun and joking around, but an hour 45 minutes before race time I get ready for business. It was a good time to calm my nerves and get my head together. My teammates knew it was my time and they it wasn't a good time to mess around with me. It was all about racing. 
I suggest getting a good warm up routine with running, stretching, strides and focusing. 
I had certain songs I liked to listen to to help get me in race mode. The Beatles' Helter Skelter was my race song. (Give it a listen) 
The warm up and strides let your body know it is time to run fast. Do not hit the race line before doing strides and elevating your heart rate. If you don't warm up properly you spend the first 1-1.5 miles of your race just warming up. 
But most importantly, I thought about my race. My strategy, goals and my race plan. 
So, our next meet start making a good warm up routine. Find out what helps you relax and get in race mode. It will help you calm your nerves and get your mind and body ready to race your best.
If you want specifics, as always, just ask me. But with racing, just like kissing, a little preparation goes a long way.

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Saturday, August 16, 2014

Dart Challenge 5k - Mens Results

August 16, 2014 @ Barnes Park
Weather: 70 degrees, sunny. Course: 5000 meters on asphalt, flat
Men’s Race Record 14:43 by Jared Ward, 2011

1. 15:36 Jared Ward 25
2. 15:45 Josh Ward 17
3. 15:53 Stokton Smith 17
4. 15:56 Colton Rimann 16
5. 16:28 Kimball Potter 17
6. 16:30 Camren Todd 15
7. 16:40 Logan MacKay 17
8. 16:44 Daniel Hunter 27
9. 16:51 Frasier Williamson 15
10. 17:06 Daniel Tumblin 16
11. 17:07 Britton Porter 16
12. 17:09 Solomon Twitchell 17
13. 17:11 Paul Timothy 32
14. 17:12 Josh Peters 15
15. 17:32 Brandon Peters 17
16. 17:35 Bryson Snow 25
17. 17:47 Daniel Harris 15
18. 17:49 Mitch Perry 17
19. 17:52 Lance Thornton 16
20. 18:09 Jackson Rayl 17
21. 18:13 Seth Stromberg 14
22. 18:13 Bryce Ferguson 16
23. 18:15 Jacob Vaughn 15
24. 18:25 Kelton Johnson 15
25. 18:31 Josh Haviland 17
26. 18:33 Brad Neuenschwander 41
27. 18:35 Zach Moncur 15
28. 18:37 Jason Boyd 15
29. 18:43 Brigham Halverson 15
30. 18:44 Dallin Kitchen 15
31. 18:47 Tyson Datwyler 15
32. 18:47 Branson Petty 15
33. 18:50 Josh Wilkinson 16
34. 18:51 McGyver Clark 16
35. 18:51 Trevor Merkley 15
36. 18:57 Porter VanDrimmelen 14
37. 19:05 Orson Thornton 42
38. 19:17 Nathaniel Neubert 17
39. 19:18 Brian Alfaro 22
40. 19:25 Carson Cox 14
41. 19:26 Zachary Jenkins 14
42. 19:29 Adam Aposhian 16
43. 19:37 Cee Brown 15
44. 19:44 Jason Lang 16
45. 19:48 Jace Callor 15
46. 19:49 Hayden Vance 15
47. 19:52 Ethan Anderson 14
48. 19:56 Nate Wilde 14
49. 19:56 Riley Westergard 15
50. 20:17 Reed Neubert 49
51. 20:22 Casey Brown 49
52. 20:26 Isaac Neuenschwander 12
53. 20:27 John Tengelson 58
54. 20:51 Connor Jones 14
55. 20:58 Isaak Hugh 16
56. 21:02 Jacob Gipson 14
57. 21:04 Troy Williamson 41
58. 21:04 Chad Waddoups 41
59. 21:09 Landon Wheeler 15
60. 21:29 Cade Hyde 16
61. 21:43 Alex White 18
62. 21:52 Carson Hugie 15
63. 22:16 Kasey Pearce 29
64. 22:35 Dave Stephenson 43
65. 22:53 Nate Stuart 47
66. 23:03 David Saunders 46
67. 23:21 Mike O’Bryant 42
68. 23:34 Jonah Taylor 15
69. 23:50 Cole Stephenson 16
70. 24:05 Cory Ferguson 40
71. 24:10 Matt Neuenschwander 10
72. 24:12 Jacob Luddington 16
73. 24:14 Chad Hawkins 42
74. 25:04 Michael Todd 51
75. 26:35 Shay Johnson 42
76. 27:41 JD Taylor 48
77. 28:02 Jordan Stuart 24
78. 28:03 Karli Stuart 22
79. 28:23 Tyler Kitchen 17
80. 29:02 David Ward 21
81. 29:03 Noah Smith 10
82. 30:01 Hunter Kitchen 11
83. 30:48 Cole Johnson 9
84. 30:57 Ladd Timothy 7
85. 32:16 Peter Neubert 14
86. 33:20 Travis Waller 45
87. 37:07 Tyler Pierce 18
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Dart Challenge 5k - Womens Results

August 16, 2014 @ Barnes Park
Weather: 70 degrees, sunny. Course: 5000 meters on asphalt, flat
Women’s Race Record: 17:20 by Morgan Haws, 2011

1. 17:54 Allie Moore 27
2. 18:36 Aubrey Argyle 15
3. 18:52 Ally Geisler 15
4. 18:52 Hannah Albrechtsen 18
5. 18:53 Stefanie Talley 38
6. 18:55 Kenzie Weir 18
7. 19:00 Sierra Graham 18
8. 19:00 Miah Weaver 15
9. 19:02 Tatum Beard 17
10. 19:54 Jessica Paget 21
11. 19:56 Laurissa Neuenschwander 37
12. 20:18 Grace Neuenschwander 15
13. 20:40 Ally Smith 15
14. 20:51 Sarah Waddoups 14
15. 21:06 Sydney Rayl 15
16. 21:14 Kaitlyn Datwyler 17
17. 21:26 Janice Johnson 45
18. 21:34 Aimee Vance 18
19. 22:02 Rachel Johnson 17
20. 22:35 Sydney Zaugg 15
21. 23:09 BriAnna Gipson 16
22. 23:24 Jordan Barnett 17
23. 23:30 Anna Ward 21
24. 23:32 Amber Berry 16
25. 23:33 Louisa Twitchell 15
26. 24:02 Sarah Williams 15
27. 24:05 Sophie Cottrell 17
28. 24:06 Kate Stuart 14
29. 24:13 Ann Hawkins 16
30. 24:27 Andrea Geisler 41
31. 24:29 Kelly Green 48
32. 24:32 Emma Call 17
33. 25:19 Addy Rich 13
34. 25:56 Maddie Meyer 17
35. 26:15 Malaree Wood 15
36. 26:27 Nicole Wood 17
37. 26:31 Ella Palmer 18
38. 27:05 Deveri Thornton 39
39. 27:06 Karene Warby 43
40. 27:26 Jaysi Porter 13
41. 27:28 Jolynne Porter 41
42. 27:40 Madelyn Johnson 13
43. 27:52 Kendra Edwards 34
44. 28:10 Morgann Holt 16
45. 28:49 McKelle Holt 14
46. 29:25 Christine Stuart 45
47. 29:42 Melanie Howlett 30
48. 30:56 Andrea Johnson 39
49. 30:58 Darci Timothy 27
50. 31:00 Shauna Timothy 34
51. 31:48 Emma Poulson 15
52. 32:46 Brittany Gipson 10
53. 35:05 Rosemary Palmer 42
54. 36:34 Emily Berry 16
55. 41:15 Leslee Kitchen 42
56. 44:11 Maddie Waller 12
57. 44:13 Kathy Waller 47
58. 44:17 Lily Neuenschwander 8
59. 47:50 Erica Ward 25
60. 47:50 Natalie Ward 50
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Sunday, August 10, 2014

DXC Summer Update - Week 10

Darts - 
It's hard to believe that we only have 2 more weeks of summer training and then the summer is gone. I am not trying to get anyone depressed, and I hope that you really enjoy your final two weeks without school - but I also hope that you are very excited about the cross country season. For the most part we have done what it takes to prepare ourselves in the summer - we have put in a solid base as a TEAM, and it makes me excited to see what we can accomplish together. There have been 2 pre-season national polls released at this point, and both our boys and girls are ranked in the top 25 in the country (Girls are #10 and #21) (Boys are #9 and #14). The rankings don't really mean anything yet - except that if we work hard and stay united, we can be among the top teams in the country. We will have our first test on Thursday, August 21st at Sugarhouse Park for the Highland Invitational. Even before school starts, we will begin what I hope will be a legendary season. If you want to see the entire season schedule, it is posted on the blog at http://www.davisxc.blogspot.com/p/2014-schedule.html - there was a minor change with the USU Invite, it is now on September 5th instead of August 30th. Our invites this year will include Highland, USU, BYU, and Bob Firman. The Region and State championships are in October, and the Nike Regionals are in November. We have a lot of great things to come in the next 4 months. 

Eligibility: We need everyone to take care of their eligibility this week (by Monday, August 18th if possible). I really appreciate you getting it done on time. It is a new process this year - you need to do each of the following:
1. registermyathlete.com - go to the website and create an account. There are also 3 forms that you and your parents need to sign online (tryout checklist, statement of commitment, and concussion form). You do not need to submit your physical online. 9th Graders also have to turn in the 9th grade participation form. 
2. Physical - Everyone needs to turn in an A-Form directly to me this year. If you turned one in for camp, you don't have to do another one. If you haven't had a physical yet, you can get one at the school on Tuesday this week between noon-2pm for $15. Pay in the office and bring the physical form signed by your parents. The A-Form is attached to this email. 
3. Participation Fee - You can now pay the $90 fee in the office or online (it is the same for every sport). I have added it as a fine for most of you. Let me know if it didn't show up as a fine. 
4. Drug Test Consent Form - At least one parent and the athlete needs to be present at the meeting with vice principal, Rich Firmage on Wednesday (August 13th) at 7:00pm in the stadium bleachers (before we do the 20 x 400m workout). The meeting will only take 10-15 minutes. If you are unable to attend the meeting, there will be a make up opportunity or you can visit Mr. Firmage in the office to get the proper paperwork. Please try to be at the meeting if possible. You only need to do the drug consent form once per year (you won't need to do it again for future sports at Davis for 2014-2015).  

Dart Challenge 5k - Is this Saturday (August 16th) at 8:00am at Barnes Park. I am expecting all of you to run the race if you are in town and you are healthy. If you are injured, you can come and help and support your teammates. It is a fundraiser for the team - and we need at least 150 people there to make it profitable - so please invite family members and friends and neighbors to participate. Any age is welcome to run. You can bring the entry form and the money to practice this week or on the morning of the race. The cost is $20 before Saturday - it goes up to $25 on race day. The all-time list is posted at www.dartchallenge.blogspot.com SET A GOAL going into the race. 

This Week (it is a busy one):
Monday - Vita Course at 7:00am. We are going for our best times of the summer (Fernwood and back). Prepare yourself mentally and physically to really get after our final vita of the summer. The "theme" for the week is Race Bibs - wear one of your favorites if you have one - or make a home-made version. 
Wednesday - Meet at the track at 7:00pm. We will have the drug test meeting right at 7:00pm and then we will have the workout. It will be 12-20 x 400m on the track with music and lights. It is one of my favorite workouts of the year - I hope you all can make it. You will only be expected to do as many as you are ready to handle. 
Thursday - Meet at Barnes Park at 7:00am - we will be running the Dart Challenge course (revised this year due to construction). We are also having a TEAM shoe/spike night at Wasatch Running Center in Centerville for anyone who is interested (see below). 
Saturday - Meet at Barnes Park at 7:00am. We will warm up as a group at 7:20 for the Dart Challenge.

Spike/Shoe Night - Thursday 6:30pm at Wasatch Running Center in Centerville (316 N. Marketplace Dr - by Target and Walmart). Any of you who would need xc racing shoes or training shoes can come in to the store any time from 6:30-8:00pm. All shoes and apparel will be 20% off for Davis runners and their families. It will be a good time to get a gait analysis if you have never had one (to determine which shoes you should train in). There will be refreshments. I will be there the entire evening. It is optional - you can come if you would like. Cross Country spikes will range from $48-$100 (Saucony Kilkenny - Nike Victory XC).    

Commit yourself to doing your best over the final 2 weeks of the summer. As always, if you have not been as committed as you could have been over the summer or over the past few weeks, there is still time to get some preparation in for the xc season, and it is definitely not too late to be a part of the TEAM for the season. 
Please let me know if you have any questions. 
Stay humble. Stay hungry. 
~Coach Talley


Brad's Corner:
Hopefully coming back from TEAM camp you have a new appreciation for being a part of a TEAM.
My first couple of years in High School I  ran alone. I had no one to train with. But also felt that was the right thing to be doing. I enjoyed running alone. And I was just a 4:30 mile PR guy. When I finally got running with guys a little faster than me my times dropped. It was me running and training with a TEAM. All of them were my competitors. But they made me faster. I ended up beating them. And they were happy for me as I pulled them along.
Put your TEAM first, and make sure they know they are first and they will help you get to the highest of heights.
It is true you need yourself to put in the work, but trust me you can't be your best on your own. That is why World Class athletes have training groups. Mo Farah and Rupp are competitors...and TEAM mates.

Trust in yourself. That is great! You must trust in yourself. But you need to put 100% of your trust in your TEAM and Coaches. You are sitting on a gold mine. Davis XC is an amazing, fine tuned machine. If you put your trust in it and worry about the success of DXC more than the success of Yourself you WILL do amazing things! I would have killed to run for this Davis TEAM.
Every one of you who come out everyday and work your tail off are a huge part of the TEAM's success! Help bring DXC to new heights. And DXC will bring you higher than you ever thought possible. This I promise.
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Sunday, August 3, 2014

DXC Summer Update - XC Camp and Week 9

Darts - 
It was a fantastic week at cross country camp. I came home feeling exhausted - but in a very good, satisfied way. I was very pleased with the way you all responded to the hilly, challenging runs. Monday's run in the rain up to the Silver Lakes set the tone for the week - we were positive and working hard and working together. Tuesday's ('flat') run up the Tibble Fork Road gave us some surprising hills, and I was pumped to see so many of you working through it. Wednesday's mile repeats got me very excited for the season and the grass xc courses - I loved the way we were working as a TEAM. Thursday's climb up Timpanogos was one of the most beautiful and scenic trail runs I have ever been on - it was a pleasure to experience it with all of you. And although I was pretty tired and sore on Friday, the run gave me a chance to contemplate how lucky we are to be a TEAM and how lucky we all are to be part of such a great program. I also felt like we did a great job playing all week - and I want to thank you all for making camp fun and successful. We have a few goals going into camp: 1) A solid week of training, 2) Build TEAM unity, 3) Build individual and TEAM confidence, 4) Have fun. I think that all of these goals were met - so thanks for making it a great week. I know that not everyone had the chance to go to camp this year - and I hope that everyone who would like to go is motivated to work for it next summer. It is an experience you won't regret. Brad and I both posted some pictures on Facebook if you would like to go through them. There is also a video of 1 through 5 that Coach Timothy put up on the team facebook page. 
I learned a few things about our TEAM during the week. I learned that we have some extremely tough runners on the TEAM - I was amazed how fast the boys scaled Timp, and I was impressed with how fast/tough the girls were on the way down as well. I learned that we have a lot of young runners who want to get better and are willing to work and hurt to do so. I learned that the old guys (Brad, Timothy, Jon, and me) can still school the young guys in football. I learned that sometimes girls deserve the pranks that boys play on them. And I was again reminded that having a TEAM makes me stronger and more motivated. 
I want to thank all of the parents who helped put the camp together, drove athletes up and back and around Provo, donated prizes, helped me keep an eye on all the runners, and allowed your son(s)/daughter(s) to spend the time with the TEAM. We have amazing parents on this TEAM, and I appreciate all the help, trust, and support. And I want thank my coaches - Brad, Timothy, and Caleb (this week) for their help, sacrifices, and expertise.
I want to apologize to anyone who spent money on 7 Peaks passes and will not be able to use them this summer. I was pretty disappointed that they closed the park - even though the weather ended up being perfect. We may try to organize a day where anyone who would like can come down to the Salt Lake 7 Peaks (even those who weren't at camp). I will let you know if we can fit it in during the next 3 weeks.    

Recovery is an important part of training that is sometimes neglected. I just want to remind you all how important it is that you take recovery seriously. Recovery can be broken down into 4 main components - nutrition, sleep, stretching/injury prevention, and easy running. With nutrition, try to eat some healthy foods that contain both carbs and proteins within 30-45 minutes after a hard workout. Protein throughout the day (in your other meals) will also help you rebuild and restore muscle tissue. There are recovery drinks you can buy at sporting goods and running stores or online - like Endurox, Hammer Nutrition, Nuun, and others. Chocolate milk is also a good recovery drink. With how much we are running in the summer, you might find that you need more sleep than normal to properly recover. I would shoot for at least 8 hours per night - and possibly a small nap in the daytime. If you haven't been taking your sleep seriously this summer - try to do so the final 3 weeks. Stretching and Icing can also really help with recovery and injury prevention. Spend 10-15 minutes when you are done running (especially hard workouts). Stretching and Yoga can really help you to feel better on your next runs. And finally, everyone needs recovery runs. It is not beneficial for any runner to take make every run hard. You will feel better if you have some easy days mixed in with your hard days. An 'easy' 40-70 minute run will still give you benefit and will help you to recover. Coming off of a hard week like camp, let's all make sure that we are thinking about recovering properly and preparing ourselves to work really hard in the upcoming pre-season workouts. 

Eligibility - 
1. If you have not already done so, everyone needs to create an account on www.registermyathlete.com - when you go to the website, login to your school (Davis) and create an account. You should do this by Friday (August 8) - let me now if you run into any issues. Once you have an account created, I will add you to our team roster and you will have a few more things to do on the web site. 
2. You also have to get a physical and fill out the A-Form (a lot of you got this done for camp). The school is going to have some days where you can do the physical at the school for $15 - but they haven't given me the days yet.
3. Everyone planning to run cross country needs to pay the fee ($90) in the office or online. You can pay starting on Tuesday (August 5th). Try to have this done by Monday, August 18th.

Racing Spikes - Make sure you stay in good training shoes to help prevent injury. Most of you will also want to buy a pair of cross country racing shoes (although it is not necessary). You want to look for shoes with a rubber sole and the option of inserting spikes (depending on the course we race). You can find xc spikes at Striders in Layton and Wasatch Running in Centerville. Both places will give Davis athletes 15-20% off the listed price. Wasatch Running is going to have a Davis Team night in the next 2 weeks where they will give us an even better discount (I will let you know the date). You might occasionally find some decent cross country spikes at Ross. 
You can also buy your spikes online (and sometimes find a great deal). 
Here are some good xc spike options from eastbay.com:

With only 3 weeks left of summer miles - and our first real cross country race in just 18 days - we still have a lot of work to get done in the summer. I challenge each of you to finish strong! Be committed and serious about having your final weeks be your best weeks. If you haven't put in the summer you feel you should have, these 3 weeks can still make a difference. Once we start racing, the fun begins. We have had one of our best summers ever - we are on our way to shattering both the boys and girls TEAM mileage records. Let's just make sure that we stay focused and hungry in the final 3 weeks!

Send me your mileage for weeks 8 & 9 if you haven't already done so. . . 
~ Coach Talley

This Week (mandatory workouts - unless you are out of town):
Monday - Vita Course - 7:00am
Wednesday - Layton Park at 7:00am (tempo run + some 300s on the grass)
Friday - Meet at Davis at 7:00am (intervals at Nichols Park)
*Tuesday-Thursday-Saturday are distance days on your own.


Brad's Corner: 
Want to be a great runner? Train like a great runner! 
I often see runners in their early years of running not training like they are a top caliber runner until they have had a little success. This is a huge mistake. It is hard to know how many good runners could have been great had they only trained like the best.
You need to look at the best runners you know. What are they doing? What extra things are they doing? How can you incorporate that in to your training?
I know this is what changed my running career from a top, small school, runner to running some killer times.
If your goal is the be a varsity runner you need to be doing what the varsity runners are doing.
Obviously a new and younger runner can not run as many miles as a seasoned runner, but you can begin to build up to that. If you don't shoot for it you can't get there.
I want every single athlete who runs for Davis Cross Country to train as if they are the next big thing! I can't wait to see who steps up to the challenge. 
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