Titan XC Update - Oct 18, 2012

STATE CHAMPIONSHIPS
    The Utah State Cross Country Championships are always an incredible show.  1000's of parents, supporters and fans flock the course creating something that looks like a moving mosh pit.  Over 1000 athletes toe the starting line, ready to show that their sacrifices and commitments have not gone for naught.  By the end of the day, most can exit the stadium feeling very good about what they have accomplished.  The 14 Titans who competed, as well as the rest of the TEAM who supported, should have left the stadium satisfied that the months of commitment, training and sacrifice have been worthwhile.  Some may have fallen a little short of some lofty goals, but for the goal of giving a 100% effort, the Titans were 14 for 14.  You can’t improve on that.
    Going into the meet, we realistically hoped for a couple top-10 finishes.  The Lady Titans got things going in grand fashion with a 7th-place finish.  The race got off to an extremely fast start and the Lady Titans were probably a little further back than ideal.  However, they steadily moved up throughout the race and finished strong.  Sharlie Dimick and Bella Williams ran together throughout the race- in fact probably could have just given them one uniform- and finished in the 24th and 25th spots.  They were both timed in 19:43 over the 3.0 mile course.  Those are the #5 and #6 times run by a Lady Titan at State.  Erin Kibler passed several runners over the last 300 meters to finish 42nd in 20:55, achieving her goal of running a sub-21-minute race.  The scene at the finish was a memorable one.  Mallory Ashby had a great race to finish 64th in 21:44.  Adriana McFarland and Maddy Neyts stayed together and ran tough for the entire race finishing 76th and 77th in 22:14 and 22:15.  And in a performance that brought a tear to the eye of the old coach (though he won’t acknowledge it- that’s why he wears sunglasses), Katelyn Davidson ran great to finish 86th in 22:42. 
    The Boys race also got off to a fast start and the Titans again had some ground to make up.  They all ran the 2nd-mile tough and got into the position to “race” with a mile to go.  As has been the case all year, Landon Greenhalgh finished #1 for us in 19th place.  That will make him Third-Team All-State.  His time of 16:19 was the #3 mark run by a Titan on the state course.  Not a bad way to end an XC career for someone who came into the school thinking they were a sprinter.  Parker Greenhalgh and Cody Kelley finished next in 58th and 59th, running 17:27 and 17:28.  The run by Parker was incredible considering the problems he had at region.  Just finishing on his feet would have been good- finishing as our #2 man was great.  And Cody’s performance showed what hard work and 2000 miles in a year can do.  Carson Andreason passed several over the last mile to finish 61st in 17:29, just behind Parker and Cody.  Tom Hill, our only 4-year veteran, completed a great cross country career placing 69th in 17:39.  At the start of the summer, I’m sure that Tom’s goals were not to finish as our #5 runner at State.  Injuries hampered his efforts to reach some more lofty individual goals.  However, his hard work and leadership helped the TEAM achieve a higher level of success that would have been possible without his efforts.  Ryan Andreason (98th, 18:40) and Nate Seffker (99th, 18:43) ran strong races in their first State efforts to round out the scoring. 
    Cross Country is an incredible sport.  It enables every participant the opportunity to reach a level of success as measured by their own standards.  By any standards, Wednesday was a great day for the Titans.  Coaches, athletes, parents and supporters should feel proud of the efforts over the last several months.  There is good news in that we return nine of the 14 athletes who competed at State.  The bad news is that we lose five great seniors who ran at State and five other seniors that were a big part of our success.
    Complete results of all State Championship races can be found at: www.runnercard.com. 

ATHLETES OF THE WEEK
    Not really Athletes of the Week in the race performance sense, but in perseverance.  Lindsey Bailey, Sam Segura, Rachel Markham, Kayla Berryman and Aubrie Jacobsen have been amazing in continuing to show up everyday, support the TEAM, and cross train even though they have been injured and unable to compete for most of the season.  They have made a difference!

SATURDAY RUN
    DON’T STOP NOW!!  Coach Wilcox is putting together a run/breakfast on Antelope Island Saturday.  Meet at the Bridger Bay campground at 8:30 am or at the entry gate to the causeway a little after 8:00 to car pool and save some gas and money.  If you are going, check with Coach Wilcox to see what you can bring to help out with the breakfast.

THANKS
    Monday was another fun evening with the Neyt’s hosting our pre-state dinner.  The food was great and the video (thanks, Stacy) was outstanding. 

TUESDAY
    We will meet Tuesday, October 23rd after school to watch State videos and turn in uniforms.  We will, of course, follow that with a run.  If EVERYONE on the TEAM turns in their uniform at that time, I will foot the bill for all athletes’ banquet cost. 

BANQUET
    We are looking at November 13th, 14th, or 15th for our banquet.  Let me know ASAP of any major conflicts that would necessitate us picking one date over the others.  The banquet will be for all athletes and their parents. 

FOOT LOCKER TRAINING
    Everyone should continue to work out even though the season is over.  Everyone going to Foot Locker MUST continue to train.  We will meet in the hallway between the gyms and take off from there.  No more long speeches from the old.

Titan XC Update - Oct 14, 2012

OFF TO STATE!!!
    One of the main goals for the 2012 Cross Country season was to get both Boys and Girls TEAMS qualified for State.  After 1000's of miles, hundreds sacrifices, and hard work from many committed Titans, that goal was met.  Now it’s on to the State Championships to put some “icing on the cake”.  Saturday’s workout was a good way to cap off 4 ½ months of training: a moderate hill workout on the trails.  The colorful fall leaves, perfect temperature and a mist in the air was as perfect as it gets.  Wednesday should be the same.

REGION CHAMPIONSHIPS
    Near perfect running weather helped make 3-mile PR’s very abundant Wednesday at Layton Commons Park.  Of course it also helped that most Titans had put in a great deal of hard work over the last 11 months. 
    In the Girls JV race, Madison Wilcox, running her first race of the year, paced the Lady Titans to a 2nd-place finish.  Her time of 22:02 was good enough to place 8th among scoring finishers.  Close behind, running big PR’s, were Jessica Howes (10th, 22:44) and Lauren Busby (11th, 22:56).  Becca Jacobsen (12th, 23:26) and Katelyn Egbert (16th, 24:15) also ran very well to pace the 2nd place finish.  It was great to see Rachel Markham and Aubrie Jacobsen run a race after spending several weeks cross-training due to injuries.
    In the Boys JV race, Jared Seffker was the top Titan finisher as he ran 19:01 to place 20th among the scoring athletes.  Brandon Read (23rd, 19:10), Tanner Robb (24th, 19:10), Jared Godfrey (25th, 19:22), and Austin Egbert (27th, 19:53) also ran strong races to pace the Titans to a 4th-place finish. 
    Great performances from all of the Lady Titans resulted in a 2nd-place finish behind nationally ranked Davis.  Bella Williams continued her great running as she finished 11th running 19:15.  That is the #2 mark ever run by a Lady Titan on the Region course.  It was one-second faster than her sister, Hannah.  Sharlie Dimick also ran tough placing 12th in 19:30.  Her time was the #5 mark ever run by a Lady Titan.  She also has the #1 mark from her 2010 performance.  Erin Kibler ran a steady race to place 16th in 20:49.  Mallory Ashby continued her late-season charge with a huge PR of 21:10 to finish 19th.   The tight “pack” of Katrina Dunlap (21:36), Adriana McFarland (21:37) and Maddy Neyts (21:39) finished in the 22-24 spots to nail down the four-point margin over Weber for the second place TEAM finish.  Katelyn Davidson ran a very good race as a non-scoring athlete finishing in 22:27.  A 4th-place finish and a trip to state would have been nice.  A 2nd-place finish was much better!!
    The Boys Varsity had a lot more drama than the Girls race.  Going into the meet, it was pretty much a “given” that Davis and Weber would occupy the top two places.  The “real” race would be for the final two spots.  At the about the half-way point, the Titans were a distant 5th place.  Our normal #2 runner, Parker Greenhalgh, was struggling near the back.  “The lights were on, but nobody was home”.  The last half of the race was incredible as the Titans kept moving up, and somehow, Parker staggered to the line as our #5 runner.  The Titans had finished 3rd, eight points in front of Fremont and nine ahead of Northridge.  Landon Greenhalgh ran his best race of the year to place 6th in 16:01.  That is the fastest time ever run by a Titan on the Region course.  Tom Hill and Cody Kelley moved up nicely over the last mile to place 17th and 18th in 17:06 and 17:08.  Carsen Andreason’s 17:26 was good enough to place 22nd.  Parker stayed on his feet long enough to finish 32nd in 17:58.  Ryan Andreason (33rd, 17:59) and Nathan Seffker (36th, 18:25) ran well to help the Titans advance to State.
    Following the race, there were some anxious moments as Parker looked like he was ready to be used as a cadaver for Mr. Anderson’s Medical Anatomy class.  Medical evaluations are continuing.  He’s OK, but may not be available for duty as a runner at State.  If he can’t run, we’ll have him stand and flex along side Davis’ statue and kick his butt in a “pose down”. 
    Great job by everyone at the meet, not just as competitors.  Thanks to everyone who supported, helped out, and made the Region Championships successful.
    Complete results can be found at:
http://regiononetrack.blogspot.com/

ATHLETES OF THE WEEK
    Selected as the Athletes of the Week were Sharlie Dimick, Lauren Busby, Jaycie Smith, Jared Godfrey Ryan Andreason, and Nate Seffker.  Sharlie is turning in her best races at just the right time.  Ryan and Nate have been running tough races as our #6 and #7 finishers.  Lauren, Jaycie and Jared have been solid for us all year in workouts as well as the meets.

THANKS
    Thanks to the Davidson’s and Neyt’s for allowing us to invade your homes for our pre-region and pre-state TEAM dinners. 

STATE CHAMPIONSHIPS
    You will be excused at 11:15 for State with the bus leaving at 11:30.  The race schedule will be as follows:
2:00 - Girls 5A
3:30 - Boys 5A
4:15 - Awards in Stadium

FOOTLOCKER WAIVER/DEPOSIT DUE
    Reminder of the due date for the Foot Locker Waiver and $100 deposit: Tuesday, October 16th.  After that date I will open up all remaining seats to Fremont and Weber athletes. 

SUPER HERO RACE
    I’ve attached information about a race being held October 27th at Jensen Park.  It’s to help raise money for a girl waiting for a bone marrow transplant.  Might be a good way to get in a race preparing for Foot Locker.
   
ALUMNI UPDATE
    Jake Rossmango had a great race and finished as TCU’s #2 runner at the Chile Pepper Festival in Arkansas.  His time was 33:33 for the 10k course.  Hannah Williams was USU’s #4 runner at the Pre-National race held in Louisville, KY.  She ran 22:29 over the 6k course.  Jared Ward (we’re still claiming him) was BYU’s #1 runner at the Wisconsin Invitational.  The meet featured most of the top runners in the nation.  He finished 8th overall running 23:22 for 8k.  Six of the seven finishing ahead of him were foreigners. 

UPCOMING DATES
Oct 16 - Foot Locker Deposit and Waiver Due
Oct 17 - State Championships @ Sugarhouse Park - 2:00/3:30 pm



   

Titan XC Update - Oct 7, 2012

IT’S HERE!!!
    For those who were in attendance at our first meeting in May, I’m sure you felt like the Region Cross Country Championship was a long ways off.  Well, it’s here now.  For many of you, the focus of your training has been directed towards the race this Wednesday.  And for some, that focus may have started after last year’s Region or State Cross Country meets.  There is reason to have a great deal of confidence as we make our final preparations.  As a TEAM (there are, of course, some exceptions) we are as healthy as we have been all year.  Our last two Saturday workouts have been the best of the year.  AND, our last two meets have also been our best overall performances- SO FAR!!  Now, let’s keep these trends going for two more weeks.

OPEN REGION @ DAVIS
    All of the Region One schools met at Barnes Park and ran at full strength.  In both Boys and Girls, Davis won and was followed by Weber, then the Titans.  There were some very good performances over the 3.0 mile course.
    Bella Williams led the Girls as she ran her best race of the year finishing 10th in 19:47.  Sharlie Dimick was right behind running 20:05 to place 12th.  Erin Kibler was14th in 20:45.  Mallory Ashby (17th, 21:36) and Adriana McFarland (18th, 21:42) had their best races of the year to round out our top five.  Katrina Dunlap (21st, 21:56) and Maddy Neyts (25th, 22:03) ran very well and finished ahead of Weber’s 6th and 7th runners.  This type of finish could be big at Region.
    Landon Greenhalgh ran a controlled race to place 7th overall running 16:22.  Parker Greenhalgh was next finishing 13th in 17:03.  Carsen Andreason ran his best race of the year finishing strong over the last mile to place 20th in 17:19.  He was just ahead of Cody Kelley (21st, 17:20) and Tom Hill (21st, 17:21).  Ryan Andreason (32nd, 18:20) and Nate Seffker (36th, 18:25) rounded out the top seven.  In the JV race, Tyler (“killer”) Fessler ran very tough to place 10th in 18:38.  
    Complete results can be found at: http://regiononetrack.blogspot.com/
    Again, our splits were pretty good, but we still need to tighten things up between #1 and #7 Wednesday to ensure that we make it to State.

INJURIES/PERSEVERANCE
    As the season winds down, it is obvious that we have had more than our share of injuries.  Some have been able to overcome their injuries and get back into competition.  A few others have not been able to recover in time to compete and help the TEAM.  Thanks to those athletes who have done everything possible to get back, even though they may not have healed in time to compete.  Each of you has been part of our success, inspiring others with your determination.  THANKS!!

ATHLETES OF THE WEEK
    Selected as the Athletes of the Week were Jessica Howes, Adriana McFarland, Tyler Fessler, and Carsen Andreason, Jessica keeps working hard as a senior leader making the entire TEAM better.  Adriana has really come on strong and is a key to our success.  Tyler and Carsen are doing a great job as sophomores and not only make it look good for the future, but also the present. 

ST. GEORGE MARATHON
    Congrats to our coaches for some great performances at the St. George Marathon.  Coach Wilcox ran 3:23.51 and Coach Busby 3:41.30.  This was a good “tuneup” for the Boston Marathon in April (hopefully).  AND, Stacy Wilcox broke the 4-hour barrier running 3:57.56.  I would say she took the most steps for anyone running under 4-hours.  Great job by the Titan family.  There were others running- I couldn’t find them in the results.

ALUMNI UPDATE
    Jaxon Hansen (19:49) and Brandon Yardley (20:32) ran well for UVU at the Color Country Invitational at SUU.  The course was 6000 meters.  One I missed from last week:  Jake Rossmango finished as TCU’s #4 runner at the Cowboy Jamboree at Oklahoma State.

REGION ONE CHAMPIONSHIPS
    You will be excused at 1:30 for Region with the bus leaving at 1:45.  The race schedule will be as follows:
3:00 - Girls JV
3:30 - Boys JV
4:00 - Girls Varsity
4:30 - Boys Varsity
5:15 - Awards in Kenley Amphitheater
     We want EVERYONE there for the awards- no one leaves early.

UPCOMING DATES
Oct 10 - Region Championships @ Layton Park - 3:00 pm
Oct 17 - State Championships @ Sugarhouse Park - 2:00/3:30 pm

Titan XC Update - Sept 30, 2012

1 ½ WEEKS UNTIL REGION
    Last week was probably the best week of the season for Titan Cross Country.  The Open Region meet we hosted Wednesday had the most healthy Titans of the year competing.  And the Saturday morning workout was the best of the year.  Hopefully, things are beginning to fall into place for both TEAMS to make a solid showing at the Region Championships.

OPEN REGION @ SYRACUSE
    All of the Region One schools fielded teams at our only home meet of the year.  However, Davis held out many of their top runners and Weber was saving a little for the Park City meet.  Nevertheless, the Titans ran very well as the Boys finished 2nd and the Girls 3rd.  Davis was first in both races and Weber Girls also finished ahead of the Lady Titans.
    Individually, Sharlie Dimick ran a tough race sharing the lead for much of the 3.0 miles before fading a little to finish 3rd in 20:05.  Bella Williams was right behind placing 5th in 20:14.  Erin Kibler also ran very well finishing in 21:04 to place 14th.  Katrina Dunlap (24th, 22:24) and Maddy Neyts (26th, 22:39) were our other scoring athletes.  Adriana McFarland (27th, 22:39) and Mallory Ashby (28th, 22:45) rounded out the top seven.  Jessica Howes, Katelyn Davidson and Becca Jacobsen also ran tough in the Varsity race.
    In the Boys race, Landon Greenhalgh took the lead early and was never threatened as he finished 1st in 16:35.  That time was only 13-seconds off of the course record held by Austin Costley.  It was great to see Tom Hill (11th, 17:36) and Parker Greenhalgh (12th, 17:37) coming back from injuries to run near the front of the pack.  Cody Kelley (16th, 17:47) and Carson Andreason (29th, 18:26) were our other scoring runners.  Ryan Andreason (32nd, 18:45) and Tyler Fessler (37th, 19:07) rounded out the top seven. 
    In the Girls’ J.V., Lauren Busby ran her best race of the year to place 3rd 24:18.  Jared Seffker was our top placer in the Boys’ J.V. finishing 8th in 19:29.
    Complete results can be found at: http://regiononetrack.blogspot.com/
    While there were many outstanding performances in the meet, there were also a few things evident that we need to improve on if we are going to be successful at the Region Championships.  We need better top-five and top-seven splits.  Our current gaps will allow too many competitors between our one and five to give us a “comfort zone” to make it to State.  We will work on that at the Davis Open Region meet Wednesday.

GREAT WORKOUT SATURDAY
    There were some incredible efforts turned in Saturday morning.  It was perfect running weather and the Titans responded with some very good performances.  I usually don’t highlight workouts, but I think this did more to prepare us for Region and State (hopefully) than any previous workout or race we have had this year.  The workout consisted of 10 x 1 minutes, and 10 x 30-seconds for 15 minutes of total running time.  The top totals in meters covered for the Boys were: Landon Greenhalgh (5550), Tom Hill (5345), Cody Kelley (5305), Parker Greenhalgh (5295) and Cameron Andreason (5190).   Top totals for the Girls were: Bella Williams (4680), Sharlie Dimick (4645), Mallory Ashby (4550), Katrina Dunlap (4545), Erin Kibler (4545) and Maddy Neyts (4540).  Outstanding efforts by some tough Titans.

ATHLETES OF THE WEEK
    Selected as the Athletes of the Week were Katrina Dunlap, Mallory Ashby, Tom Hill and Parker Greenhalgh.  All four have been battling injuries all year and have done whatever possible to re-hab and get into racing shape to help the TEAM.  Having them at full strength at Region will be huge. 

ALUMNI UPDATE
    Hannah Williams had her best race of the year as she was USU’s 4th runner at the Roy Griak Invitational in Minnesota.  She covered the 6000 meter course in 23:24.  Jared Ward led #3-ranked BYU to victory at the Bill Dellinger Invitational in Oregon.  He finished 2nd overall running 23:40 for the 8000 meter course.      

OPEN REGION @ DAVIS
    Our only meet this week will be the Open Region meet hosted by Davis High.  It will be held at Barnes Park in Kaysville.  The park is located at 950 West, 200 North, about ½ mile west of the I-15 Kaysville exit.
    The race schedule will be as follows: 3:45- Boys JV, 4:15- all Girls, 4:45- Varsity Boys (18:30 and under for 3-miles).  This will be our final tuneup for Region.

SATURDAY WORKOUT
    We will work out Saturday at Layton Commons Park.  This is an important “final tuneup” for Region.   Our workout will begin at 9:30- we’ll let Davis have the early time. 

FOOTLOCKER INFORMATION
    It is important that you return the Foot Locker commitment and permission slip by Tuesday if you plan on going on the trip.  I need to figure out if we have enough Titans committed to go before I reserve a bus, hotel rooms, and let other schools know if we will have spots for them.  I’ve attached the handout in case you lost yours. 

UPCOMING DATES
Oct 3 - Open Region @ Davis - 3:45 pm
Oct 10 - Region Championships @ Layton Park - 3:00 pm
Oct 17 - State @ Sugarhouse Park - 2:00 pm

REMINDER: Check out Kevin Hansen’s great pictures at: http://2012titanxcphotos.blogspot.com THANKS, KEVIN!!

Titan XC Update - Sept 23, 2012

THANKS...
    to all who support and sacrifice to help the program.  There are many things that sometimes go unnoticed that really help us in pursuing our goals.  Athletes and parents, THANKS!!  Also, I hope you take time to thank some people who do a great job of supporting us.  Kevin Hansen- it’s incredible that he puts in the time he does to take pictures for us.  Driving to SLC to spend most of a Saturday taking pictures of 16 races is quite a sacrifice.  I would dare say we were the only school with an administrator at the meet Saturday.  Mrs. Mudrow drove down to cheer and support Titans in all 16 races.  In fact, all of our other administrators (Mrs. Nelson, Mr. Johnson and Mr. Pendleton) have been at our meets.  Our student body advisors (Mrs. Hess, Mr. Reisbeck and Miss Henson) have also been at the meets.  Make sure you thank them for their support. 

GOOD WEEK FOR THE TITANS
    There were many good things that took place this week for Titan Cross Country.  The quad meet at Layton was a good one in that we had more of our top boys running than in any meet this year.  Injuries have taken a toll on us all year.  Hopefully, we are getting healthy at the right time.  Now it’s just a matter of getting into race shape.  It was a good week for the girls- especially at Wahsatch.  Placing 3rd in this large invitational was a great achievement.  And, it was a good week as so many Titans made changes in homecoming plans to help out the TEAM.  It showed a lot of commitment to the program. 
    Homecoming week highlighted a couple of our athletes.  Katelyn Davidson was up for Homecoming Queen- an obvious error in counting votes prevented her from winning the crown.  Tom Hill demonstrated his talent in playing the guitar and singing the theme song for the week at the Homecoming assembly.  Great job by both to represent Titan XC!!

QUAD MEET AT LAYTON
    Layton hosted the Titans, Weber and Northridge Wednesday afternoon.  Even though the Titans followed the race plan of running a fairly easy first mile, many had some great times over the 2.85 mile course.  In the TEAM race, the Girls finished 2nd and the Boys 3rd.  Sharlie Dimick and Bella Williams finished 6th and 7th to pace the Girls.  Erin Kibler (9th), Katrina Dunlap (11th) and Maddy Neyts (12th) rounded out the scoring.  Adriana McFarland and Becca Jacobsen ran great races to complete the top seven.
    Landon Greenhalgh made up huge ground over the last ½ of the race to capture the victory.  Parker Greenhalgh (11th), Tom Hill (14th), Cody Kelley (15th) and Carson Andreason (22nd) were our scoring runners.  Nathan Seffker and Ryan Andreason rounded out our top seven.
    Complete results can be found at: http://regiononetrack.blogspot.com/

WAHSATCH RENDEZVOUS
    The Titans ran very tough over the hilly 2.95 mile Wahsatch Rendezvous course Saturday.  With some gutsy running by all seven runners, the Girls Varsity brought home the 3rd place trophy.  To show how important each runner was, if two of our runners would have lost one spot from where they placed, we would have finished 4th.  If two would have lost two spots, we would have finished 7th.  All seven runners were important to our TEAM finish.  Bella Williams, Erin Kibler, Katrina Dunlap, Maddy Neyts, Mallory Ashby and Adriana McFarland probably had their best or near best races of the year.  While Katelyn Davidson’s was not her best, it may have been her best effort.  She was running with a broken arm suffered Monday.  What a gutsy performance!!  Not surprising.  Jessica Howes had a great race to finish as our top JV runner.
    The Boys also ran well to finish 5th.  Landon and Parker Greenhalgh, Cody Kelley, Carson and Ryan Andreason, Tom Hill and Nathan Seffker ran very well in securing the high finish.  They were only five points out of the 3rd-place trophy.  Tyler Fessler, Jeff Reed, Cameron Dower and Jared Dower were our top JV runners.
    Complete results can be found at:      www.runnercard.com

ATHLETES OF THE WEEK
    Selected as the Athletes of the Week were Bella Williams, Becca Jacobsen, Landon Greenhalgh and Nick Merriman.  Bella and Landon have been at or near the front of all of our races this year.  Becca and Nick have worked extremely hard and have dedicated themselves to become the best runners possible.     

ALUMNI UPDATE
    No collegiate action this week.   

THIS WEEK
    We will host all six region schools Wednesday.  Races will begin at 3:45.  I’m still working out the details of how to conduct the meet.
    In evaluating where we are at this stage of the season, and what we need to do to make it to State, the coaches have decided that we need training more than another invitational.  Therefore, we will not be going to the Park City or Orem meets.  We will have our most important workout leading up to the Region Championships Saturday morning.  It is very important that you arrange your schedule so you can be there.

UPCOMING DATES
Sept 26 - Open Region @ Syracuse - 3:45
Oct 3 - Open Region @ Davis - 3:45
Oct 10 - Region Championships @ Layton Park - TBA
Oct 17 - State @ Sugarhouse Park - TBA
               

Titan XC Update - Sept 16, 2012

PARENT/ATHLETE NIGHT
    Thanks to everyone who made it to the Parent/Athlete night.  It was great to hear the experiences of three-time All-American Kurt Black.  His ideas on how to prepare for races, and life, were things we can all put to use to help us pursue our goals.  Nylin Johnson showed what a great asset Mountain Land Physical Therapy can be to all our runners.  And Coaches Busby and Wilcox had some great words of advice.  They are more important to the program than can be explained.  It was 90 minutes well-spent.

 TEAM / INJURIES
    So far this year our TEAM results have not been what we had expected, especially on the Boys side.  This is due to injuries, illnesses, and in some cases, lack of commitment.  With only three weeks until Region, it is very important that we do everything possible to get the entire TEAM as healthy and fit as possible by October 10th.  That means no more missed workouts and following proper training principles.  Proper nutrition and hydration, adequate sleep, and taking care of potential injuries becomes even more important now.  Don’t let yourself or the TEAM down!!!

DAVIS COUNTY CHAMPIONSHIPS
    The TEAM results may not have been was we would have liked, but there were many very good individual efforts.  Katelyn Davidson (2:46), Mallory Ashby (2:13), Jareck Nelson (1:56) and Nick Merriman (1:45) had huge improvements over their times from 2011 over the same course.  In the Boys Varsity, Landon Greenhalgh was our top finisher while Cameron Dower was our first placer in the JV race.  Bella Williams and Sharlie Dimick finished together as our top placers in Girls Varsity.  Lindsey Bailey was our top finisher in the Girls JV.
    Complete results can be found at:  http://regiononetrack.blogspot.com/

ROYAL CHALLENGE
    As has been the case most of the year, our TEAM places were hampered by injuries and illnesses.  However, there were many outstanding individual performances in each of the five races in which Titans were entered.  The times over the 3.0 mile course could most accurately be compared to the Murray Invitational adjusted times. 
    Sharlie Dimick had her best race of the year finishing 8th in 20:16, a 52-second improvement over Murray.   Erin Kibler ran 21:32 to finish 2nd in the JV race.  She was running JV because she still pretty sick after a DNF at the Davis County meet.  Maddy Neyts, Katrina Dunlap, Katelyn Davidson, Adriana McFarland, Mallory Ashby and Becca Jacobsen all had improvements around 1-minute over their Murray times.
    Landon Greenhalgh was again our top placer in the Boys race as he finished 13th overall.  Nate Seffker, Ryan Andreason, Brandon Read, Tyler Fessler, Cameron Dower, Loren Burrell, Thaddeus Bean, Brayden Burrell, Jareck Nelson, Zach Griffin, Sean Marchant and Gavin Dowdy all had big improvements over their Murray performances.
    Complete results can be found at: www.runnercard.com

ATHLETES OF THE WEEK
    Selected as the Athletes of the Week were Katelyn Davidson and Cameron Dower.  Both have continued working hard and have been making continued progress.  And they have provided some quality senior leadership.   

ALUMNI UPDATE
    Jake Rossmango ran 21:02 over four miles to place 7th overall at the Ken Garland Invitational in Denton Texas.  He was only a couple seconds from 5th.  Hannah Williams placed 35th at the Montana State Invitational running 19:37 over the tough 5k course.  There were over 100 runners in the race.  At the BYU Autumn Classic, Jaxon Hansen (22:33) and Brandon Yardley (24:14) ran well for UVU.  Our adopted Titan, Jared Ward, won the race in 20:02.  The course was 4.0 miles long.    

THIS WEEK
    We will be running at Layton Park Wednesday for an Open Region meet.  We will decide Monday if we will run at the Wahsatch Rendezvous.  We may have an alternative “homecoming” race Saturday morning.

UPCOMING DATES
Sept 19 - Open Region @ Layton - 3:45
Sept 22 - *Wahsatch Rendezvous @ Cottonwood Complex
Sept 26 - Open Region @ Syracuse - 3:45
Sept 28 - Orem or Park City Inv.
Oct 3 - Open Region @ Davis - 3:45
Oct 10 - Region @ Layton Park - TBA
Oct 17 - State @ Sugarhouse Park - TBA
Our complete schedule is posted at: 
                   
Check out Kevin Hansen’s great pictures at: http://2012titanxcphotos.blogspot.com/

Titan XC Update - Sept 9, 2012

PRE-REGION
    The Girls finished 2nd and the Boys 3rd at the Pre-Region meet held at Layton City Park Wednesday.  The races were run over the 2.0 mile course used for the last several years.
    Sharlie Dimick, Isabella Williams, Erin Kibler, Katrina Dunlap and Maddy Neyts were the top finishers in the Ladies race.  Their 52-second split was the best we have had in a long time.  The top-five finishers for the Boys were Landon Greenhalgh, Jeff Reed, Nathan Seffker, Brandon Reed and Tyler Fessler. 
    Complete results can be found at: http://regiononetrack.blogspot.com/

MURRAY INVITATIONAL
    Over 45 schools and 2000 athletes competed at the Murray Invitational Friday.  Each of the six races was kind of an organized 5000 meter stampede.  Fortunately, all Titans managed to survive.
    Our Rookie Boys turned in our highest finish as they placed 6th.  Carson Andreason (15th, 18:42), Brandon Reed (33rd, 19:24), Ryan Andreason (50th, 19:57), Tanner Robb (69th, 20:31) and Caleb Saunders (72nd, 20:33) were our scoring athletes.  The J.V. Boys placed 20th in the team race.  They were led by Nathan Seffker (74th, 19:21) and Jeff Reed (80th, 19:25.  Because of injuries and illnesses, Landon Greenhalgh was our only entrant in the Varsity race.  He ran tough even though he was tightening up most of the race, to finish 51st in 17:02.
    Adriana McFarland (81st, 23:55) and Becca Jacobsen (116th, 24:56) led the J.V. Girls to a 15th place finish.  The Girls Varsity overcame a poor start to place 18th.  Sharlie Dimick (75th, 21:08), Isabella Williams (77th, 21:10), Erin Kibler (106th, 21:42), Maddy Neyts (156th, 22:40) and Katrina Dunlap (23:09) were the scoring athletes.  Katelyn Davidson (184th, 23:36) and Mallory Ashby (193rd, 23:55) also ran very well in the Varsity race.  Complete results of all races can be found at: www.runnercard.com.
    Overall, it was a good performance by the Titans and a valuable experience in learning how to run in large races.  This will pay off in the big races at the end of the season.

ATHLETES OF THE WEEK(‘S)
    Selected as the Athletes of the Week were Erin Kibler and Jeff Reed.  Both had very good races this week, probably the result of their very good summer preparation.

DAVIS COUNTY CHAMPIONSHIPS
    We will be back at Layton Commons Park Wednesday for the Davis County Championships.  The race will be run over a 2.75 mile course.  The meet will feature a parent/coach/supporters race.  Anyone can run the same course as the high school athletes.  The schedule will be as follows:
      3:30 pm - Junior Varsity Girls
      3:55 pm - Junior Varsity Boys
      4:20 pm - Varsity Girls
      4:45 pm - Varsity Boys
      5:10 pm - Alumni/Parent/Sibling/Friends of XC
      5:30 pm - Awards Ceremony at the Finish Line area

ROYAL CHALLENGE
    We will travel to Roy High Friday for the 1st Royal Challenge Invitational.  I don’t know how many teams will be there, length of course, etc.  Not much information so far.  The race schedule is as follows:
    4:00 pm - Rookie Girls
    4:15 pm - Rookie Boys
    4:30 pm - JV Girls
    4:45 pm - JV Boys
    5:00 pm - Varsity Girls
    5:15 pm - Varsity Boys
   
PARENT/ATHLETE NIGHT
    Our Parent/Athlete night will be held Thursday, September 13th at 6:30 pm.  It will be held in the Chorale Room.  We want ALL parents and athletes to attend

ALUMNI UPDATE
    I missed Jaxon Hansen’s and Brandon Yardley’s collegiate debuts from the USU meet last week.  Jaxon ran 21:26 and Brandon 21:39 over the 4.0 mile course.  Good start for what will be a couple of great collegiate careers.  No former Titans were in action this weekend.

UPCOMING DATES
Sept 12 - Davis District Championships @ Layton Park
Sept 13 - Parent / Athlete Night - 6:30
Sept 14 - Royal Invitational @ Roy High - 4:00
Sept 19 - Open Region @ Layton - 3:45

Check out Kevin Hansen’s great pictures at: http://2012titanxcphotos.blogspot.com/

Titan XC Update - Sept 2

FINALLY!!!
    The summer is over.  Now we can get a little more consistency with our TEAM workouts.  We start our practices every school day at 2:40 in room 2118.  Be on time, dressed, ready to go.  And bring a new recruit!!

SYRACUSE STAMPEDE
    The Titans dominated the Buffalo Stampede trail races held on Antelope Island.  There were two race held- a 5k and 12k.  Most Titans opted for the 12k. 
    Cody Kelley won the men’s 12k covering the hilly trail course in 50:41.  Coach Wilcox was the next Titan as he finished 3rd overall in 54:01.  Jared Godfrey (56:51), Tyler Fessler (58:50), Zach Griffin (1:00:23), Tanner Robb (1:02.46) and Nick Merriman (1:06.11) were our next top finishers.  Coach Buhrley (1:07:40) played caboose.  Lane Dunstan took a wrong turn or two and finished an unknown distance in an unknown time.  But he finished, though not taking the most direct route.
    In the ladies race, Coach Busby ran a great race to place 2nd overall in 1:01:43.  She was closely followed by Maddy Neyts in 1:02:43.  Katelyn Davidson (1:04:28), Becca Jacobsen and Adriana McFarland (1:15:39), and Lauren Busby and Jessica Howes (1:18:44) also ran tough over the rugged trail course.
    “Friends” of Titan XC running well included Eric Neyts (57:50), Coach Brown (1:02:46) and Leslie Fessler (1:02:47). 
    In the 5k trail race, Loren Burrell was the top finisher placing 4th in 23:48.  Sean Marchant (24:56), Hyrum Cook (26:57), Zach Burrell (28:29) and Gavin Dowdy (29:15) were our next top placers.  Sam Segura was the only Lady Titan to run the 5k finishing in 30:34.  Our Titan supporters also running the race included Wendy Dyer (Gavin Dowdy’s Mom, 28:28), Carver Wilcox (33:30) and Carole Cook (46:12).
    Overall it was a very fun race and a great way to get in a quality trail run and finish out the summer training.

SUMMER TRAINING CYCLE IS OVER
    For a few, this summer was simply outstanding.  Maddy Neyts (566), Erin Kibler (515) and Katelyn Davidson (490) logged the most total miles ever for a Lady Titan in summer workouts.  Cody Kelley (774) and Tom Hill (714) also put in the most miles ever for the boys.  Those are huge miles and will result in some great results.

ATHLETES OF THE WEEK(‘S)
    These first honors are really for the first couple weeks since our racing season began as well as for the overall summer efforts.  Maddy Neyts and Cody Kelley have been selected as the first recipients of this honor.  Both put in incredible summers, not only in the mileage they have logged, but also in their leadership.  Even though they are only juniors, everyone on the TEAM looks up to them as two of the leaders that will help our chances for success.               

PRE-REGION/MURRAY INVITATIONAL
    Pre-Region will be held at Layton Commons Park (just west of Layton High School) Tuesday.  Along with the Titan, Davis, Northridge and Layton will compete.  The girls will run at 4:00 and the boys at 4:30.  Athletes will be excused at 1:30 with the bus leaving at 1:45.
    The Murray Invitational will be held at Murray City Park (5100 south State street, Murray).  The first race is at 4:00 pm. 

LOCKERS
    I have combinations for the lockers in the Girls TEAM room.  Check one out with me Tuesday morning.  For the Boys, bring a combination lock Tuesday.  The locker room (1414) should be open. 

PARENT/ATHLETE NIGHT
    We will have our Parent/Athlete night Thursday, September 13th.  We want ALL parents and athletes to attend.  More information will be forthcoming. 

ALUMNI UPDATE
    Hannah Williams ran 19:45 over a 5k course at the Aggie Invitational.  She is being counted on to be one of the top runners for USU this fall.  Jake Rossmango was TCU’s #4 runner at the Baylor Bear Invitational.  He ran 20:37 on the 6k course.

UPCOMING DATES
Sept 4 - Pre-Region @ Layton Park
Sept 7 - Murray Invitational
Sept 12 - Davis District Championships @ Layton Park
Sept 13 - Parent / Athlete Night
Sept 14 - Royal Invitational @ Roy High

Titan Cross Country Schedule

Aug 24                 Highland Invitational @ Sugarhouse Park

Sept 4                  Pre-Region @ Layton City Park

Sept 7                  Murray Invitational @ Murray City Park

Sept 12                Davis District Championships @ Layton City Park

Sept 14                Royal Challenge @ Roy High

Sept 19                Open Region @ Layton

Sept 22                Wahsatch Rendezvous @ Cottonwood Complex

Sept 26                Open Region @ Syracuse

Sept 28                Orem Invitational @ UVU

Or

Sept 28                Park City Invitational @ Park City

Oct 3                    Open Region @ Davis

Oct 10                  Region Championships @ Layton City Park

Oct 17                  State Championships @ Sugarhouse Park

Titan XC Update - Aug 25

UPCOMING TEAM WORKOUTS
To keep things simple, we will meet at the high school everyday next week. We will meet at 7:00 pm Monday - Thursday, then at 3:00 pm Friday. We will meet Monday, September 3rd (Labor Day) at 8:00 am at Layton Commons Park. Bagels will be served- maybe.

SYRACUSE STAMPEDE
Reminder that I need to have your entry form back by Tuesday’s workout, even though the form says Thursday. There is no cost for athletes. If your parents want to run the cost is $20. I prefer that all athletes sign up for the 12k race unless you are new to the TEAM. It will be a good Saturday trail run. I’ve attached a copy of the entry form.

HIGHLAND INVITATIONAL
The racing season got off to a good start Friday with the running of the Highland Invitational. For many it was their first cross country race ever. For all who ran, it provided a starting point to measure improvement throughout the season. The race was run under hot (88 degrees) conditions over a 2.83 mile course. Though it was short of 3.0 miles, it was the same as last years. Over 40 schools competed in the meet.

Times included in parentheses are from last year. There were some very impressive improvements.

JV Girls (141 finishers)

The girls finished 8th in the TEAM race, but would have been 3rd if Katrina Dunlap wouldn’t have “bonked”. Everyone has to do that once- it’s good that Katrina has gotten it out of her system. She had pushed herself to the limit- and a little beyond.
17 23:34 Adriana McFarland (24:19)
22 24:17 Jessica Howes
46 25:27 Lauren Busby (32:00)
81 27:18 Jaycie Smith (30:23)
97 28:58 Aubrie Jacobsen
FR/SOPH JV Boys (259 finishers)
With the top-five finishers running their first “real” cross country race, the Titans finished 9th in the standings. This was a great start for the rookies.
28 19:02 Jared Seffker
47 19:31 Tyler Fessler
65 20:10 Brandon Read
79 20:33 Thaddeus Bean
95 20:48 Tanner Robb
102 20:56 Brayden Burrell
124 21:36 Jareck Nelson (24:56)
200 23:59 Gavin Dowdy
210 24:28 Loren Burrell
234 26:23 Will Lakey
246 28:16 Lane Dunstan
JV Boys (235 finishers)
With four finishers, we were not eligible for a team place.
115 20:38 Cameron Dower
125 20:45 Nick Merriman (23:08)
158 21:53 Sean Marchant
169 22:18 Austin Egbert
VARSITY Girls (157 finishers)
The Lady Titans finished 8th in the TEAM race. The PR’s over last year’s times were very impressive.
35 20:25 Sharlie Dimick (21:57)
40 20:40 Isabella Williams
62 21:25 Erin Kibler (22:40)
72 21:47 Maddy Neyts
102 22:34 Katelyn Davidson (25:37)
145 25:09 Mallory Ashby
147 25:29 Becca Jacobsen
VARSITY Boys (215 finishers)
The boys ran well considering they were quite short-handed due to injuries. It was a good race to get some athletes their first varsity experience. They placed 19th out of the 30 scoring teams.
25 16:03 Landon Greenhalgh (17:56)
56 16:49 Cody Kelley (17:32)
135 18:26 Nathan Seffker (20:21)
154 18:45 Jeff Reed (18:56)
172 19:18 Jared Godfrey (19:58)
203 20:57 Zach Griffin
Now what we need to see each and every week is improvement. It may not be in the form of better times- it could be in better workouts, nutrition, commitment, recovery (sleep), etc. The improvement in times will come with better preparation.
TOP OF UTAH ½ MARATHON
Congrats to Coach Wilcox (1:27) and Stacy (1:56) for their great races Saturday. Very impressive performances.

UPCOMING DATES
Sept 1 - Syracuse Stampede
Sept 4 - Pre-Region @ Layton Park
Sept 7 - Murray Invitational
Sept 12 - Davis District Championships @ Layton Park
Sept 14 - Royal Invitational @ Roy High

July 13 - August 26 Workouts

NOTES:

# All workouts and locations are subject to change. Check your email every Sunday for weekly updates and changes.  Trail Runs may be switched to Mt. Ogden Trails on some days.  Our TEAM workouts will be Monday, Wednesday and Thursday beginning the week after High Altitude Camp.  Trail runs will switch to Wednesdays.  Beginning August 13th, the Monday / Thursday workouts will be at 7:00 pm. This is to help prepare you for the heat that we will be running in when school starts.  PAY ATTENTION TO THE WEEKLY EMAILS!!

# July 30^th  to August 3^rd is the High Altitude Camp. The final waiver, remainder of the camp fee, and Physical AA@ or AB@ Form are due by Thursday, July 26^th.

# While there are still three workouts listed for each day, most of you who have been running regularly should be doing the middle workouts. In most cases, the top workout should only be for those with a full year of consistent training.

# Mount Ogden Park is located at the top of 32nd street on Taylor Avenue in Ogden. Directions: traveling north on I‑15, take the 31st street exit and head east. Continue on 31st until Washington Blvd. Go left on Washington for one block, then turn right (east) on 30th street. Follow 30th a couple miles then turn right on Harrison. Turn left at 32nd street and continue east until you arrive at Taylor Ave. The parking lot and trail head are just east of Taylor Avenue.

# Layton Ellison Park is located directly south of Swan Lakes Golf Course. The address is 2200 W, 700 N. Note that the address is in LAYTON. Steed Park has also been added. It is located at 1000 west 300 north in Clearfield.

# Workout and other information can be found at: www.titanxc2011.blogspot.com.

# If you have questions concerning your workouts contact:  (775-0122 or rbuhrley@dsdmail.net), or (589-9949 or rwilcox@dsdmail.net) or (499-1487 or nutone993@aol.com).

PHASE II Early Quality Training

July 12     8 mile TrR (60‑70)

7 mile TrR (55‑65)

6 mile TrR (50‑60)

Meet at SHS @ 6:30 am or Fernwood @ 7:00 am

New Schedules will be handed out at this workout.

$25 and Deseret News 10k Entry Form due. The cost will be $38 after this date.

July 13      7 mile TR (45‑60) + 4‑5 x strides [7 + 3]

6 mile TR (40‑55) + 4‑5 x strides

5 mile TR (35‑50) + 4‑5 x strides

July 14 Clinton City Sherman Wayment 5k OR

10 mile TR (70‑80)

8 mile TR (60‑70)

6 mile TR (50‑60)

July 15 Day Off ‑ Send in Mileage

July 16     5 x 1 mile repeats @ AT@ Pace with 1 min rec

4 x 1 mile repeats @ AT@ Pace with 1 min rec

3 x 1 mile repeats @ AT@ Pace with 1 min rec

Meet at Layton Ellison Park @ 7:00 am

July 17      6 mile TR (35‑45) + strides [4 + 4]

4 mile TR (30‑40) + strides

3 mile TR (25‑35) + strides

July 18      5 mile TR (35‑45) + strides before and after TR

4 mile TR (30‑40) + strides before and after TR

3 mile TR (25‑35) + strides before and after TR

July 19     8 mile TrR (60‑70) + strides

7 mile TrR (55‑65) + strides

6 mile TrR (50‑60) + strides

Fernwood or Mt. Ogden Park (TBA) @ 7:00 am

July 20      6 mile TR (40‑50) + strides [5 + 3]

4 mile TR (30‑40) + strides

3 mile TR (25‑35) + strides

July 21      10 mile TR (70‑80)

8 mile        TR (60‑70)

6 mile        TR (50‑60)

July 22 Day Off ‑ Send in Mileage

July 23      6 mile TR 40‑55) + strides [5 + 3]

4 mile TR (30‑40) + strides

3 mile TR (25‑35) + strides

(If running Dnews race- 2 miles more if not running the race)

July 24     Deseret News 10k OR

8 mile TR (50‑70) + strides

6 mile TR (40‑60) + strides

4 mile TR (30‑45) + strides

July 25      5 mile TR (35‑45) + strides

4 mile TR (30‑40) + strides

3 mile TR (25‑35) + strides

July 26     8 mile TrR (55‑70)

7 mile TrR (50‑65)

6 mile TrR (50‑60)

Fernwood or Mt. Ogden Park (TBA) @ 7:00 am

High Altitude Camp $$ and Waivers, A/B Forms Due

July 27      7 mile TR (45‑60) + 4‑5 x strides [7 + 3]

6 mile TR (40‑55) + 4‑5 x strides

5 mile TR (35‑50) + 4‑5 x strides

July 28      10 mile TR (70‑80)

8 mile TR (60‑70)

6 mile TR (50‑60)

July 29 Day Off ‑ Send in Mileage

July 30 - Aug 3 ‑ High Altitude Camp. The following workouts are for those not attending the camp.

July 30      8 mile TrR (60‑70)

7 mile TrR (55‑65)

6 mile TrR (50‑60)

July 31      5 x 1 mile repeats @ AT@ Pace with 1 min rec

4 x 1 mile repeats @ AT@ Pace with 1 min rec

3 x 1 mile repeats @ AT@ Pace with 1 min rec

Aug 1        5 mile TR (35‑45) + strides

4 mile TR (30‑40) + strides

3 mile TR (25‑35) + strides

Aug 2        5 sets of 2 x 200's, 1 x 400 @ AR@ Pace on Hills*

4 sets of 2 x 200's, 1 x 400 @ AR@ Pace on Hills*

3 sets of 2 x 200's, 1 x 400 @ AR@ Pace on Hills*

*Syracuse High Bleachers if hills not available

Aug 3        6 mile TR

5 mile TR

3 mile TR

Aug 4        10 mile TR (70‑80)

8 mile TR (60‑70)

6 mile TR (50‑60)

Aug 5 Day Off ‑ send in mileage

PHASE III Transition Quality Training

Aug 6        6 x 1000's @ AI@ Pace with 3 min jog recovery

5 x 1000's @ AI@ Pace with 3 min jog recovery

4 x 1000's @ AI@ Pace with 3 min jog recovery

Meet at Steed Park @ 7:00 am

Aug 7        5 mile TR (35‑45) + strides

4 mile TR (30‑40) + strides

3 mile TR (25‑35) + strides

Aug 8        8 mile TrR (60‑70) + strides

7 mile TrR (55‑65) + strides

6 mile TrR (50‑60) + strides

Fernwood or Mt. Ogden Park (TBA) @ 7:00 am

Aug 9        3 x 1 2 mile repeats @ AT@ Pace with 1 min rec

3 x 1 2 mile repeats @ AT@ Pace with 1 min rec

3 x 1 1/4 mile repeats @ AT@ Pace with 1 min rec

Meet at Jensen Park @ 7:00 am

Aug 11      10 mile TR (70‑80)

8 mile TR (60‑70)

6 mile TR (50‑60)

Aug 12 Day Off ‑ Send in Mileage

Aug 13     10-12 x 500's @ RP - 5

8‑10 x 500's @ RP - 5

3‑4 mile TR

Meet at Steed Park @ 7:00 pm Evening

Aug 14      5 mile TR (35‑45) + strides

4 mile TR (30‑40) + strides

3 mile TR (25‑35) + strides

Aug 15     8 mile TrR (60‑70)

7 mile TrR (55‑65)

6 mile TrR (50‑60)

Meet at Fernwood Campground @ 7:00 am

Aug 16     10 x 500's @ RP with 250 Arec@

8 x 500's @ RP with 250 Arec@

3‑4 mile TR

Meet at Jensen Park @ 7:00 pm Evening

Aug 17      4 mile Easy Jog

4 mile Easy Jog

3 mile Easy Jog

Aug 18 Dart Challenge 5k Race or

10 mile TR (70‑80)

8 mile TR (60‑70)

6 mile TR (50‑60)

Aug 19 Day Off ‑ send in mileage

Aug 20     12 x 500's at RP with 250 Arec@

10 x 500's at RP with 250 Arec@

8 x 500's at RP with 250 Arec@

Meet at Jensen Park @ 7:00 pm

Aug 21      6 mile TR (35‑45) + strides [4 + 4]

4 mile TR (30‑40) + strides

3 mile TR (25‑35) + strides

Aug 22     4 mile FR + 3 mile TR

4 mile FR+ 2 mile TR

3 mile FR + 2 mile TR

Aug 23     Meet at SHS @ 6:00 pm

Uniforms will be checked out to everyone who has paid their fee, turned in their Physicals or B forms, completed the Tryout Checklist and Code of Conduct.

Workout will follow.

Aug 24     Highland Invitational @ Sugarhouse Park

Aug 25      Long run- depends on how you feel after the race Friday.

Aug 26 Day Off ‑ send in mileage

Aug 27 - Sept 4 - Workouts TBA

" What was the secret?  They wanted to know, in a thousand different ways they wanted to know THE SECRET.  And not one of them was prepared, truly prepared to believe that it had not so much to do with chemicals and zippy mental tricks as with that most unprofound and sometimes heart rending process of removing, molecule by molecule, the very tough rubber that comprised the bottom of his running shoes. The Trial of Miles, Miles of Trials, how could they be expected to understand that?"

‑ John L. Parker , Once a Runner