DXC Summer Update #10

Darts,

I can't believe how fast summer has flown by. We only have two more weeks of summer mileage to report. Make sure you send in your mileage from this week and any other weeks you may be missing. I feel like we're getting a great base and ready to put in some serious work once the season starts.

Dart Challenge 5k

Yesterday we ran the Dart Challenge. I know I didn't set you up to make the all-time list, but I'm really happy and encouraged by what I saw. I hope you all learned something from your race. There's a lot of valuable feedback you can get from a race if you have a plan, do your best to follow through, and analyze what did and didn't work... especially early on in the season. Find something positive from your race and let's build on it.

Our boys TEAM was led by Seth Stromberg who ran a patient, consistent race. We then had another 10 guys finish within 30 seconds of each other. We're going to have another TEAM with great depth. It's important to stay positive, work together, push each other, do your best, and be happy for each other. Don't compare yourself with your TEAMmates. You'll be happier and be a better runner if you focus on the TEAM rather than just yourself. Our girls finished like our boys. Alicia Halverson led our girls followed by a solid group within seconds of each other. Behind Alicia was one of our many talented future darts, Brooke Taylor (8th grade). It's always fun to see what our future could look like (boys and girls).

First official race: Friday night, August 25th

This Week (note we're meeting at Vita on Tuesday this week)

Monday - Meet at school at 7am (long run)

Tuesday - Meet at Vita at 6:30am

Wednesday - Run on your own or in groups

Thursday - Meet at Davis at 7am - Lagoon trail mile repeats

Friday - Run on your own or in groups - Eligibility due

Saturday - Meet at Davis at 7am - TEAM run and breakfast (w/ homemade buttermilk syrup)

Eligibility

Thanks to all those that have completed eligibility. If there isn't a cross country fee on your DSD account, I probably wasn't sure you're doing cross country this fall. Please let me know if you plan on being on participating. It's a lot of hard work, but a ton of fun!

9th Graders

Once we begin school (Wednesday, August 23), All Davis High students will meet in my classroom at 2:45 (25 minutes after school). We will have a 15-20 minute team meeting most days. 9th graders are supposed to hurry to Davis High as fast as possible, and meet us at the south doors of the school. If we are not there, check up in my classroom (2512). We typically leave to run between 3:10-3:15. All athletes will receive lockers in the Davis locker rooms. Practice will typically last until 4:30pm on easy days and 5:00pm on our hard days. Please let me know if you or your parents have any other routine questions.

Email List - Please let me know if any of your parents would like to be added to (or dropped from) the update email list for the xc season. Thanks!

It's about to get real, y'all. I'm pumped for this season to begin. Stay on top of your recovery (hydrate, eat, sleep, stretch, roll, wrap, massage, ice, or whatever else).

Coach T

2017 Dart Challenge 5k Results

26th Annual Dart Challenge 5k
August 12, 2017 @ Barnes Park
Weather: 75 degrees, clear skies, Course: 5000m on flat asphalt

Men’s Race Record 14:43 by Jared Ward, 2011

Women’s Race Record 17:20 by Morgan Haws, 2011

Boys/Men

1		16:12		Seth Stromberg	17
2		16:40		Derek Thornton	17
3		16:42		Porter VanDrimmelen	17
4		16:44		Matthew Wolpert	41
5		16:49		CJ Rees	17
6		16:55		Carson Knight	16
7		16:59		Adam Hedquist	17
8		17:01		Ben Murdock	16
9		17:07		Jacob Halverson	15
10		17:08		Noah Stuart	16
11		17:09		Connor Finlinson	15
12		17:10		Jared Hogan	16
13		17:16		James Gareth	27
14		17:19		Branson Petty	18
15		17:20		Daniel Harris	18
16		17:26		Lance Newman	34
17		17:28		Carson Cox	17
18		17:36		Zach Jenkins	17
19		17:40		Caden Wheeler	16
20		17:59		Trey Ferrin	16
21		18:03		Adam Wall	15
22		18:12		Simon Mitchell	14
23		18:13		Daniel Hunter	30
24		18:19		Rawson Spackman	15
25		18:29		Jalen Anderton	15
26		18:31		Nyle Ferguson	15
27		18:31		Josh Hall	16
28		18:50		Bradley Neuenschwander	44
29		18:57		Luke Wilde	15
30		19:14		Joshua Robinson	21
31		19:26		Joshua Gunnell	16
32		19:35		Kurt Thornton	15
33		19:38		Carson Coleman	15
34		19:39		Isaac Halverson	13
35		19:44		Scott Ward	43
36		19:45		Tanner Stuart	13
37		19:49		Chuk Mitchell	22
38		19:51		Orson Thornton	45
39		19:54		Braden Wilding	16
40		20:02		Caleb Chase	14
41		20:14		Isaac Neuenschwander	15
42		20:20		Hyrum Palmer	18
43		20:34		Ryker Facer	13
44		20:38		Sam Willden	15
45		20:40		John Hess	15
46		20:41		Griffin Karras	15
47		21:05		Jason Robinson	47
48		21:25		Cole Taylor	11
49		21:27		Troy Williamson	?
50		21:30		Justin Talor	42
51		21:39		Kimball Yates	14
52		21:40		Jonas Clay	8
53		21:41		Cory Ferguson	43
54		22:25		Brett Wilding	?
55		22:28		Bryan Wilde	49
56		22:34		Matt Lawrence	?
57		22:35		Landon Baird	18
58		22:36		Cris Hogan	47
59		22:38		Scott Finlinson	11
60		22:42		Kyle Bown	54
61		23:00		Jared Prisbrey	39
62		23:13		Chris English	39
63		24:09		Maxwell Stuart	10
64		24:09		Ryan Froisland	17
65		24:11		Nate Stuart	50
66		24:21		Stephen Clay	40
67		24:51		Jacob Wheeler	12
68		24:56		Jeff Taylor	52
69		25:06		John Palmer	50
70		25:14		Chase Finlinson	9
71		25:18		Clark Finlinson	44
72		25:41		Hyrum Haworth	38
73		27:39		Darren Stuart	45
74		27:39		Connor Harrison	15
75		27:42		Lucas Bitner	11
76		27:46		Russ Wilding	59
77		27:52		Michael Bown	14
78		27:56		Chris Nelson	56
79		28:33		Kenneth Berry	46
80		30:24		Bodie Williamson	12
81		30:50		Josh Wood	11
82		30:50		Ryan Facer	42
83		32:51		Bib 1132	?
84		35:52		Perfecto Lopez	43
85		35:52		Benino Lopez	9
86		35:59		Hank Wright	?
87		36:46		Lance Reese	60

Girls/Women

1		18:33		Jessica Walker	25
2		18:37		Sharlie Dimick	21
3		19:42		Haylee Downey	18
4		20:00		Megan Call	?
5		20:10		Alicia Halverson	16
6		20:23		Abby Lawrence	18
7		20:32		Stefanie Talley	41
8		20:32		Laurissa Neuenschwander	40
9		20:36		Brooke Taylor	13
10		20:42		Ruth Wright	14
11		20:43		Madeline English	16
12		20:44		Rosie Schraedel	16
13		20:58		Jennica Robinson	16
14		20:59		Jenna Connell	18
15		21:07		Sarah Waddoups	17
16		21:21		Jacque Smith	16
17		21:39		Kate Stuart	17
18		21:55		Sydney Hedquist	14
19		22:16		Alexa Peters	14
20		22:24		Hope Stanley	13
21		22:26		Andie Groll	17
22		22:41		Elizabeth Stanley	13
23		22:46		Erin Berry	17
24		22:49		Isabella VanBrocklin	15
25		22:49		Whitney Walpole	14
26		22:53		Alecia Finlinson	42
27		22:57		Addy Rich	16
28		23:01		Jaysi Porter	16
29		23:01		Hannah McGurk	16
30		23:15		Maddie Johnson	16
31		23:24		Chalise Wood	13
32		23:29		Abi Waddoups	16
33		24:19		Indai Edgar	15
34		24:29		Elizabeth Ferrin	51
35		24:36		DesiJo Haworth	15
36		24:52		Emma Oliver	16
37		24:54		Rebecca Waddoups	43
38		25:09		Autumn Taylor	16
39		25:10		Colleen Mills	19
40		25:11		Heather Jenkins	43
41		25:15		Lauryn Hall	13
42		25:25		Jessica Gibbs	24
43		26:07		Katie Cox	13
44		26:20		Lily Prisbrey	13
45		26:21		Jessica Vegas	17
46		26:30		Anna Thomson	17
47		26:44		Aidan Romney	17
48		26:49		Ashley Lee	15
49		27:03		Rebekah Issertell	17
50		27:23		Emma Francis	17
51		27:58		Lindsey Reich	17
52		27:58		Jaden Jeppsen	15
53		28:30		Whitney Ball	29
54		28:39		Jennifer Ensign	16
55		29:11		Clara Thompson	16
56		29:21		Lindsey Bouwhuis	15
57		30:03		Emily Alvord	15
58		30:22		Abbey Taylor	17
59		30:59		Elizabeth Brown	14
60		31:14		Carly Behrmann	15
61		31:26		Lily Neuenschwander	11
62		33:35		Lauryn Ferguson	11
63		34:04		Kate Potter	15
64		34:26		Debbie Price	63
65		35:18		Shala Haworth	37
66		35:20		Elisabeth Issertell	14
67		36:09		Randi Wright	38
68		36:10		?	?
69		36:38		Holly Potter	42
70		36:50		Ashlie Little	36
71		36:50		Scarlet Little	9

Kids 1k

1		4:01		Joshua Halverson	M		11
2		4:22		Baden Francis	M		10
3		4:28		Hyrum Thompson	M		9
4		4:33		Henrik VanBrocklin	M		8
5		4:34		Courtney Wall	F		11
6		4:36		Jense Wall	M		6
7		4:43		Hope Potter	F		10
8		4:49		Ruby Wright	F		8
9		4:51		Annie Newman	F		8
10		4:54		Dash VanBrocklin	M		7
11		4:55		Declan Harrison	M		8
12		4:57		Heidi Thomson	F		11
13		5:00		Jackson Prisbrey	M		11
14		5:01		Payton Wall	M		10
15		5:06		Joseph Vegas	M		11
16		5:07		Abigail Prisbrey	F		8
17		5:08		Sammy Talley	F		9
18		5:10		Aspen Taylor	F		7
19		5:13		Sadie Wall	F		8
20		5:16		Jarom Waddoups	M		7
21		5:49		Mari Nye	F		4
22		5:58		George Little	M		12
23		6:02		James Prisbrey	M		5
24		6:08		Blank	?		?
25		6:18		Blank	?		?
26		6:21		Ashlyn Talley	F		11
27		6:25		Sloane Williamson	F		7
28		6:28		Rose Wright	F		5
29		6:31		Grant Little	M		7
30		6:31		Lucy Newman	F		9
31		7:54		Maverick Nye	M		2
32		8:07		Preston Newman	M		7
33		9:21		Jace Newman	M		4
34		10:36		Jarrett Newman	M		4

DXC Summer Update #9

Darts -

Summer is flying by. We have 2 1/2 weeks 'til the first day of school, and about 3 weeks 'til our first official race, but we still have a couple of months before we get to the heart of the season. If you haven't felt like your summer training has gone as planned there is still time to get really fit. Stay (or get) motivated to finish the summer strong and get ready to work hard and have fun.

XC Camp
We had a great week at camp. We worked hard between all the laughs, games, food, and fun. Thanks to the athletes for staying well-behaved and positive. I guess we can do it again next year. Huge thanks to the alumni and all the parents that gave rides and especially those that stayed and helped. We couldn't have done it without you.

We were lucky enough to have an olympian, Jared Ward, speak to the TEAM about running for more than just yourself. Your running is not your own. Your parents, coaches, and TEAMmates have invested much of their lives for your benefit and you owe it to them to give your best. Coach Talley and Coach Anderson expressed their love for all of you and asked you to care for this TEAM and carry on the tradition of excellence.

I wish everyone could have been there for such a great bonding experience. There will be other opportunities for those that work hard and stay committed.

Dart Challenge 5k
The Dart Challenge 5k is this coming Saturday (August 12th) at 8:00am at Barnes Park in West Kaysville. You can register online at www.runnercard.com or bring me the attached registration form at any of the practices this week. You can also register in person on the morning of the race. The cost is $25. It is the TEAM time trial - so it is a mandatory race if you are in town. We also encourage you to get friends, family, and neighbors to participate - all the proceeds go back to the TEAM. Thanks!

Wasatch Running Center in Centerville
High school athletes can get 20% off shoes and spikes and 30% off apparel for the month of August. While spikes are not essential for racing, it is recommended that you find a good pair of racing spikes - it will make you faster on the courses we race. You can also find good deals online. Just make sure you are ordering cross country spikes (full rubber bottom - preferably with places for spikes).

Eligibility
I will be re-sending the eligibility email. Everything is due by Friday, August 18th. Please let me know if you have any questions.

This Week
Monday - Vita Course at 6:30am
Tuesday - Run on your own or in groups
Wednesday - Meet at Davis at 7:00am - 1000m repeats at Nichols Park
Thursday - Meet at Barnes Park at 7:00am - Running the Dart Challenge Course
Friday - Run on your own or in groups
Saturday - Dart Challenge 5k - Meet at Barnes Park at 7:00am

Thanks again for a great week at camp! Although summer is coming to an end I'm getting pumped for racing season to begin. Stay focused. Be positive with yourself and your TEAMmates. Let's finish the summer strong!

-T

DXC Summer Update #8

Darts –

Please try to get your mileage turned in today or early tomorrow (Sunday). Especially if you are heading to xc camp. It will be harder to go back 2 full weeks after camp. I hope you had another solid week of training. I still want you to have about 2 recovery days per week, but we should start pushing the limits a bit more. Don't get stuck in the comfort zone--try to make your body a little better with pain and discomfort. We will be doing 2-3 hard runs/workouts a week as a TEAM from here out, and it becomes very important that you attend the TEAM practices when you are in town. After cross country camp, the organized practices are MANDATORY to being on the TEAM. If you are not going to make it to the practices, you need to let me know through text or email. Everything to this point has been optional (to some extent), but now we are going to pay closer attention to who is attending the practices (beginning August 7th).

Those of you who are not attending cross country camp should do your best to get in workouts on your own or with friends. It is a great time to work hard and to be a little extra motivated. We will have future opportunities like this for all runners (Bob Firman, NXN Southwest, and next year's XC Camp).

Monday - 4 - 8 mile Trail Run
Tuesday - 10 x 400 @ race pace on a Hill with Gradual Slope. Walk a quick recovery.
Wednesday - 3 - 6 mile Training Run (Easy Pace) + Strides
Thursday - 3 mile Tempo Run + 4 - 8 x :60 (on grass)
Friday - 3 - 6 mile Training Run + Strides
Saturday - 6 - 10 mile Training Run
Sunday - Day Off - Send in Mileage

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

August 12th (Saturday) - Dart Challenge 5k - 8:00am at Barnes Park (show up at 7:00am for registration and TEAM warm up). You can pre-register at www.runnercard.com or you can bring me the attached registration form with the money at one of the practices. You can also register the morning of the race (still for $25). More information can be found at www.dartchallenge5k.blogspot.com This is a fundraiser for the TEAM - we hope you will encourage family members, neighbors, and friends to participate.

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

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

Happy Running!
Coach Timothy

DXC Summer Update #7

Darts,

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

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

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

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

Dart Challenge – You should ALL be planning on racing the Dart Challenge 5k on August 12th at 8:00am. It is at Barnes Park and it is our TEAM time trial (mandatory). Let me know if you are going to be out of town. It does cost $25, but includes a tech t-shirt and breakfast. All the proceeds go to the TEAM (it's a fundraiser). www.dartchallenge5k.blogspot.com

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

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

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

-T

Davis XC Summer Update #6

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

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

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

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

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

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

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

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


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

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

Coach T

Davis XC Summer Update #4

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

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

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

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

Kaysville 4th of July 5k or 10k - I think this is a great way to kick off your 4th of July celebrations and to get in a solid run. And it is a good time of the summer to put in a race effort. You can still register tomorrow at Bowmans (for $25) or online (for $35) - here is the link: http://www.runnercard.com/roadrace/public/raceGroup/975936

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

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

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