Pre-Region One Girls Results

Pre-Region One Cross Country Meet

September 2, 2014 @ Layton City Park    Weather- 85 degrees, sunny

Course- 2.0 miles - grass long, wet

Course Records: 11:38 – Shea Martinez, Davis; 10:04 – Austin Neuner, Davis; Stokton Smith, Davis

VARSITY GIRLS’ RESULTS
1.          11:45       Aubrey Argyle                 Davis

2.          11:55       Isabella Williams             Syracuse

3.          11:59       Miah Weaver                   Davis

4.          12:11       Ally Geisler                       Davis

5.          12:12       Tatum Beard                    Davis

6.          12:18       Sam Heaton                     Weber

7.          12:20       McKenna Lee                  Weber

8.          12:25       Josey Hedquist               Davis

9.          12:32       Sam Hedquist                  Davis

10.      12:56       Mazzie Melaney             Fremont

11.      12:57       Alexis Terry                      Fremont

12.      12:57       Emmaline Huntzinger   Davis

13.      12:59       Grace Neuenschwander   Davis

14.      13:00       Kaitlyn Datwyler             Davis

15.      13:15       Jerra Fowers                    Fremont

16.      13:24       Miranda Peterson         Fremont

17.      13:32       Sarah Waddoups            Davis

18.      13:33       Rindy Roos                        Layton

19.      13:39       Haven Thorson               Layton

20.      13:44       Jenny Tidwell                   Weber

21.      13:44       Serena Rosado                Layton

22.      13:46       Brielle Fernelius              Weber

23.      13:57       Shaylee Higley                 Fremont

24.      13:57       Ashley Walker                 Syracuse

25.      14:01       Kiara Wall                          Layton

26.      14:06       Amber Broderick            Weber

27.      14:09       Rachel Griffin                   Syracuse

28.      14:10       Kayleigh Southwick       Weber

29.      14:12       Beth Froerer                    Weber

30.      14:14       Renee Peterson             Syracuse

31.      14:15       Katie Clark                         Fremont

32.      14:19       Lexi Elinkowski                Layton

33.      14:21       Grace Youngberg           Fremont

34.      14:29       Gabby Young                   Syracuse

35.      14:34       Jayme East                        Fremont

36.      14:40       Olivia Blood                      Layton

37.      14:44       Carri Yoho                         Northridge

38.      14:48       Ryann Combe                  Fremont

39.      14:48       Abbey Greenhalgh        Syracuse

40.      14:50       Samantha Smith             Fremont

41.      14:57       Laura Kehr                        Northridge

42.      15:03       Kylee Behunin                 Layton

43.      15:03       Elizabeth Dummer         Layton

44.      15:05       Autaje Witkowski          Fremont

45.      15:13       Bayleigh Marriott           Weber

46.      15:19       Rachel Minert                  Weber

47.      15:20       Presli Pond                       Fremont

48.      15:22       McKenna Jensen           Fremont

49.      15:27       Amberlee Barlow           Layton

50.      15:29       Madison Antes               Layton

51.      15:30       Mykaela Adams              Layton

52.      15:33       Rachel Arner                    Weber

53.      15:36       Kelsey Oyler                     Layton

54.      15:39       Maylee Thompson        Weber

55.      15:43       Shayla Potter                   Layton

56.      15:46       Tori Woods                       Northridge

57.      16:52       Kate Jeffery                     Northridge

58.      19:01       Kayli McLelland               Northridge       

FINAL TEAM SCORES

21     Davis

68     Fremont

72     Weber

100   Layton

105   Syracuse

182   Northridge

JV GIRLS’ RESULTS

1.      13:22       Sydney Zaugg                  Davis

2.      13:32       Sydney Rayl                      Davis

3.      13:45       Rachel Johnson               Davis

4.      14:18       Jordan Barnett                Davis

5.      14:19       Jenna Connell                  Davis

6.      14:19       Alex Tanner                      Davis

7.      14:23       Tiahna Cipriano               Davis

8.      14:31       Haeli Rich                           Weber

9.      14:36       Charlee Smith                  Layton

10.    14:37       Sara Williams                    Davis

11.    14:51       Katelyn Egbert                Syracuse

12.    14:53       BriAnna Gipson               Davis

13.    14:56       Hannah Naylor                Davis

14.    14:57       Sophie Cottrell                Davis

15.    14:58       Brylie Robinson               Davis

16.    14:58       Amber Berry                    Davis

17.    15:01       Bailey Cipriano                Davis

18.    15:01       Louisa Twitchell              Davis

19.    15:03       Kayla Snyder                    Syracuse

20.    15:07       Emma Call                         Davis

21.    15:10       Anne Hawkins                 Davis

22.    15:11       Kate Stuart                       Davis

23.    15:13       Ella Palmer                        Davis

24.    15:14       Rebekah Mikhail            Weber

25.    15:14       Madeline English            Davis

26.    15:16       Kiley Allman                     Weber

27.    15:27       Karissa Jacob                    Syracuse

28.    15:30       Bree Petersen                 Weber

29.    15:31       Megan Page                     Syracuse

30.    15:41       Nicole Wood                    Davis

31.    15:42       Ruby Jane Matthewson                            Davis

32.    15:52       Malaree Wood                Davis

33.    15:54       Marissa Reddish             Weber

34.    15:57       McKenna Butler             Weber

35.    16:08       Eliza Bremer                     Davis

36.    16:10       Arleigh Whittaker          Syracuse

37.    16:12       Bronte Fronk                   Weber

38.    16:14       Taylor Davis                      Davis

39.    16:27       Julia Dunlap                      Syracuse

40.    16:34       Amberlyn Lark                 Syracuse

41.    16:34       Isabell Burke                    Layton

42.    16:38       Nikki Talbot                      Weber

43.    16:39       Sydney Hansen               Syracuse

44.    16:47       Aubrie Jacobsen             Syracuse

45.    16:48       Autumn Jenkins             Davis

46.    17:18       Arlyne Artega                  Syracuse

47.    17:27       Petronella Mansson     Davis

48.    17:29       Emi Birch                            Weber

49.    17:29       Madison Meyer              Davis

50.    17:30       Jessie Shaw                      Weber

51.    17:37       Erin Dominguez              Fremont

52.    17:47       Madeline Witkowski     Fremont

53.    17:51       McKelle Holt                    Davis

54.    17:53       Amber Mecham             Syracuse

55.    18:02       Morgann Holt                  Davis

56.    18:02       Maggie Smith                  Davis

57.    18:05       Rose Baker                       Layton

58.    18:07       Krystal Wood                   Davis

59.    18:09       Julia Haerle                       Davis

60.    18:09       Julia Call                             Davis

61.    18:14       Brooklyn Dee                   Syracuse

62.    18:33       Alyx Jensen                      Weber

63.    19:04       Sabrina Niederhauser  Layton

64.    19:31       Kierstin Strong                Fremont

65.    19:37       Chenille Morris               Syracuse

66.    20:03       Colleen Mills                    Davis

67.    20:36       Mikaylee Riddle              Layton

68.    21:21       McKenna Smith              Fremont

69.    21:37       Sarah Deem                     Fremont

70.    22:42       Emily Berry                       Davis                  

FINAL TEAM SCORES

15     Davis

65     Weber

70     Syracuse

114   Layton

138   Fremont

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)

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

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.