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