Darts-
We had another great week of summer running! I'm glad I got to run with you guys on Monday before I headed out of town. We came home to a massive leak (and mold) in our basement. Isn't life grand?! Haha. 
I'm super proud of the work you guys are putting in. The MOST important thing to be doing right now is being consistent and running most every day. On days that you aren't running, cross-training in some form is a really great idea.
Book Club
Who is reading with me?!! I made my family listen to part of "Do Hard Things" by Steve Magness on our drive. It is SO GOOD. Especially if you're a nerd like me and love learning about the way our brains work and how to maxmize our brains and performance. A quote I loved, "Confidence doesn't come from doing the work out of fear...when the work is done in the name of getting better, of enjoying the process, of searching for mastery of the craft, then confidence gradually grows." Gaining a love of the sport, a love of testing your limits and mastering your mind and body are crucial to becoming the best you can be. It's CRAZY, but true, that you perform better when you're relaxed!
Quick Reminders:
- Send mileage!!! If you want to be invited to camp this is essential! Send them in to be included in mileage prizes! This is what I have so far!
- Gear Sizes - If you are doing Cross Country in the fall and haven't yet, PLEASE fill this out.
- Blog - Working to Keep this updated. Check here for any past information I've sent out!
- Payment - Thank you! A majority of you have paid and I appreciate that! There are still 10+ kids showing up regularly who haven't paid, if you could take care of that, that would be amazing! Thank you! @davisrunningclub
- Coach Meetings - Let's keep these rolling
- Dart Games - Current Standings
- Parent/Athlete Challenge - I hope to be giving away 100s of these shirts! Let me know when you complete the challenge!
- Please start getting Register my Athlete Completed
This Week
We're to the point in the summer where we will start adding "speed" workouts. It's not really "speed" but we'll be doing some intervals faster than what we've been doing on easy runs. We'll discuss this in more detail on Wednesday.
Parent Meeting
I would like to have a parent meeting to discuss both camp and the season! I know holding a meeting in the summer is hard because people will be out of town, but I will make sure everyone who can't be there gets the information they need! That meeting will be held TOMORROW July 13th at 7:00PM.
Des News
If anyone would like to run the Des News 10K, they offer us a pretty great discount for high schoolers. Use the promo code "DN_HS26" to keep the 10k Cost at $40 up until registration closes. You can also use the promo for $20 off the half marathon if you want to run longer. Please let me know if you'd like to run as a TEAM (they score three athletes as a team).
XC Tracker App
Mason's dad developed a really cool app for us to keep track of mileage, etc. We hoped we could connect it directly to Strava, but the request was sadly denied. If you would still like to use the app, it's very helpful for me! I can see all of your runs in one place and you can actually submit your weekly mileage report through the app. If you would like to join, here is the website and the team code: JFYGDE.
Aerobic and Anaerobic (a little lesson from the archives)
I keep talking about developing a large aerobic base. I’m going to use the term a lot, so it would be nice
if you understood what it means. Here’s a basic explanation:
I keep talking about developing a large aerobic base. I’m going to use the term a lot, so it would be nice
if you understood what it means. Here’s a basic explanation:
Oxygen
Muscles love oxygen. They use it to help burn the fuel they need to function. Where do they get that
oxygen? You breathe it in. While the oxygen is in your lungs, it’s absorbed into your bloodstream
through tiny capillaries. The heart then pumps the oxygenated blood throughout your body. I’m sure
you’ve noticed that when you exercise you start to breathe harder and your heart beats faster. It’s all
about getting more oxygen to your muscles. One nice thing about using oxygen as an energy source is
we have an endless supply of it.
Aerobic (with oxygen)
When your heart and lungs can keep up with the oxygen demands of your muscles, you are operating
aerobically. You can drastically improve your aerobic system with aerobic exercise. Your body adapts by
creating more oxygen-absorbing capillaries in your lungs, oxygen-carrying capillaries throughout your
body, and by strengthening your heart to pump a larger volume of oxygenated blood. More capillaries →
more blood flow → more oxygen to muscles → more capacity to haul faster and longer.
Your body makes aerobic adaptations when you stress the aerobic system. This summer we will focus on
stressing the aerobic system in 2 ways: pace and duration. For our weekday runs, we will focus on
running about half our miles between 70-100% of our aerobic max. Saturdays are designated long-run
days (can be switched for another day if Saturday doesn’t work). The long run has the greatest impact
for capillary growth. In fact, many teams just call them capillary runs.
Anaerobic (without oxygen)
When your aerobic system can’t supply the amount of oxygen demanded, your muscles turn to another
energy source stored within the muscles themselves (glucose). Compared to oxygen, this energy source
is severely limited. That’s why we can’t sprint at our maximum speed for more than 20-30 seconds, or
bench press 100 lbs endlessly (or even once ����). Once you burn through this energy source, your
muscles quit working. Strengthening your muscles will increase the amount of energy you can store. This
summer we will strength-train (efficiently and quickly) on Mondays and Wednesdays after our run.
What Running Paces are Aerobic and Anaerobic?
It’s different for everyone. An easier way to measure it is the “talk test”
• Conversation Pace – easy aerobic
o recovery runs, warm up, cool down
• Short-Sentences Pace – aerobic (between 70-100% of aerobic max)
o bulk of the distance/long run
• Can’t Talk Pace – blended aerobic and anaerobic
o workouts, end of a progressive run, races
Here’s a dead giveaway that you’re running above your aerobic capacity: you start to feel a “burning” in
your arms and legs. You might hear someone say that they’re going “lactic.” That’s when they can feel
the burn.
As distance runners, we never race purely aerobically. We want to race just fast enough so that when
we cross the finish line, we have slowly depleted our anaerobic fuel source and saved just enough for a
finishing kick.
Sure love our TEAM! See you tomorrow!
Coach Jami
Schedule
July 13th @ 7:00pm - Camp and Parent Meeting
July 14th - Varsity Day Camp
July 22 - Physical Night
July 27th-30th - Cross Country High Altitude Camp at Marsh Lake
August 7th - Brown and Gold Game at Davis
August 15th - Dart Challenge 5K Fundraiser @ Barnes Park
September 4th - Timp Invite @ Lakeside Park in Orem
September 12th - Border Wars @ Valley Regional Park in Taylorsville
September 16th - District @ Layton City Park
September 25th - TwiKnight @ Art Dye Park in American Fork
October 12th - Region @ Layton City Park
October 24th - JV State @ Centerville
October 28th/29th - State XC @ Sugarhouse Park
November 7th - Pre-Nike 5K @ Davis High
November 19-21 - NXR @ Mesa, AZ
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