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

June 18-July 12 Workouts

ITEMS OF IMPORTANCE

1.       Remember to e-mail your workout logs by each Sunday to:  rbuhrley@dsdmail.net

If you don=t have access to e-mail, just bring a copy of your workout log to the Monday practices.

2.       The workouts listed are for those who have been following the first three weeks of workouts as handed out in May.  If you are just starting up now, follow the original (first three weeks) of the workout schedule.  They can be found at: www.titanxc2011.blogspot.com.

3.       IT IS IMPORTANT TO COMPLETE THE WORKOUTS AS LISTED AS CLOSE AS POSSIBLE.

4.       Following a regular lifting/strength training program can greatly enhance your success in the fall.

5.       DON=T NEGLECT THE AB=S.  Pillars and crunches are easy to do while watching TV, reading, etc.

6.       The Syracuse High Altitude Running Camp will be held July 30^th to August 3^rd at Marsh Lake in the Uintahs.  The $50 deposit and initial permission slip is due July 12^th.  The remainder of the $75-125 fee plus waiver and either a Physical AA@ or AB@ Form is due on July 26^th.

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

8.       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).  

WORKOUT TERMS USED

TR= Training Run - This just means running at a fairly constant pace.  They should be somewhat challenging, but not leave you wheezing, gasping, etc.  Generally your heartrate should reach the 160-180 range during these runs.  (It may be higher if it is hot.)  These are your longest runs in terms of distance.

FR= Fartlek Run - This literally means "speed play".  It this type of workout you should vary your pace, terrain, etc.  When done properly, it is as hard of a workout as you will have.  Hilly trails, parks, etc. are good places for these workouts, although the roads will do.

TemR= Tempo Run - This is a shorter run at a faster pace.  Check Table 3.2 for you AT@ Pace. Your heartrate should get up into the 180-200 range for these workouts.

TrR= Trail Run - Use a variety of terrain, but be careful- watch out for turned ankles, rattlesnakes, etc.  The pace should be about the same as your Training Runs.

Strides= 5-6 x 20-30 second runs at Afast and relaxed@ pace using quick turnover.  Concentrate on good running form.  DO NOT SPRINT.

Two-a-Days= Some workouts have mileage listed in [brackets].  This is a suggested change from the original workout if you want to have two workouts a day.  Don=t attempt them unless you are able to still keep up with the regular workouts.  Let your body be the guide.

There are three workouts listed for each day.  The first one is for athletes who have at least one year of distance experience and are at a relatively high fitness level.  The second is for runners with some recent running/soccer background and a moderate fitness level.  The third workout listed is for those with little or no distance running background.  All of these workouts are for those who have completed the first three weeks of the training cycle.

DIRECTIONS TO FERNWOOD CAMPGROUND: 

Going east on Hwy 193: Go east past HAFB to Hwy 89.  Go south on 89 about 2 mile, then turn left (east) onto Valley View Drive.  Go south about .75 miles, then turn left on Fernwood Drive.  Follow Fernwood Drive until you come to a AT@ in the road (can=t go any further).  Turn right on Snoqualmie Drive.  Keep going until you reach the parking lot at the Fernwood trail head.

From Gentile Ave: Follow Gentile east to Hwy 89.  Go north on 89 to the stoplight at Cherry Lane (gas station and Grounds for Coffee are on the right).  Turn right onto Valley View Drive.  Go north for .50 miles.  Turn right onto Fernwood Drive.  Follow Fernwood Drive until you come to a AT@ in the road (can=t go any further).  Turn right on Snoqualmie Drive.  Keep going until you reach the parking lot at the Fernwood trail head.

DIRECTIONS TO JENSEN PARK

Follow Bluff Road south to about 3300 south.  The large park is located on the west side of Bluff Road.

 

PHASE I Part 2 - Foundation, Injury Prevention Training

June 18       10 x 500's @ RP with 500 recovery

8 x 500's @ RP with 500 recovery

6 x 500's @ RP with 500 recovery

Meet at Jensen Park @ 7:00 am

June 19        7 mile TR (45-60 minutes) [6 + 3]

5 mile TR (40-50 minutes)

4 mile TR (30-45 minutes)

June 20        5 mile TR (35-45) + strides [4 + 3]

4 mile TR (30-35) + strides

3 mile TR (20-30) + strides

June 21       8-10 mile TrR (50-70 minutes)

6 mile TrR (45-55 minutes)

5 mile TrR (40-50 minutes)

Meet at Syracuse HS @ 6:30 am or

Fernwood Campground @ 7:00 am

June 22        4 mile TR (30-35) + strides [3 + 3]

3 mile TR (25-30) + strides

3 mile TR (25-30) + strides

June 23          10 mile TR (70-80)

6 mile TR (50-60)

5 mile TR (45-55)

June 24          Day Off - Send in Mileage

June 25       8 mile TR (50-70) + strides

6 mile TR (40-55) + strides

5 mile TR (35-50) + strides

Meet at Jensen Park @ 7:00 am

June 26        6 mile TR (50-60) [4 + 4]

5 mile TR (45-55)

4 mile TR (30-40)

June 27        6 mile TR (40-55) [4 + 4]

5 mile TR (35-50)

4 mile TR (30-40)

June 28       8-10 mile TrR (50-70)

6 mile TrR (45-60)

4 mile TrR (30-45)

Meet at Syracuse HS @ 6:30 am or

Fernwood Campground @ 7:00 am

June 29        6 mile TR (40-55)                                         

5 mile TR (35-50)

4 mile TR (30-40)

June 30        Syracuse AScleroderma@ Race or

10 mile TR (70-80)

6 mile TR (50-60)

5 mile TR (45-55)

July 1           Day Off - Send in Mileage

July 2          8 mile TR (50-70) + strides [6 + 4]

6 mile TR (40-55) + strides

5 mile TR (35-50) + strides

Meet at Jensen Park @ 7:00 am

July 3           6 mile TR (60-70)

5 mile TR (55-65)

4 mile TR (50-60)

July 4          West Point 5K or

6 mile TR (40-50) + strides [4 + 3]

5 mile TR (35-45) + strides

4 mile TR (30-40) + strides

July 5          8 mile TrR (55-70)

6 mile TrR (45-60)

5 mile TrR (40-55)

Meet at Syracuse HS @ 6:30 am or

Fernwood Campground @ 7:00 am

July 6           5 mile TR (35-45) + strides [4 + 3]

4 mile TR (30-40) + strides

3 mile TR (25-30) + strides

July 7           10 mile TR (70-80)

8 mile TR (60-70)

6 mile TR (50-60)

July 8     Day Off - Send in Mileage

PHASE II Early Quality Training

July 9        4 mile TemR @ AT@ Pace

+ 6 x 500's @ 5k Date Pace

4 mile TemR @ AT@ Pace

+ 5 x 500's @ 5k Date Pace

3 mile TemR @ AT@ Pace

+ 4 x 500's @ 5k Date Pace

Meet at Jensen Park @ 7:00 am

July 10       6 mile TR (40-50) [4 + 4]

5 mile TR (35-45)

4 mile TR (30-40)

July 11       6 mile TR (40-50) + strides [4 + 3]

5 mile TR (35-45) + strides

4 mile TR (30-40) + strides

July 12      8-10 mile TrR (50-70)

7 mile TrR (50-65)

6 mile TrR (50-60)

Meet at Syracuse HS @ 6:30 am or

Fernwood Campground @ 7:00 am

New Schedules will be handed out at this workout.

$20 and Deseret News 10k Entry Form due.  The cost will be $38 after this date.

$50 High Altitude Deposit and Initial Permission Slip due July 12^th

HIGH ALTITUDE WAIVERS, A/B FORMS, and REMAINDER  OF $75 - $125 DUE JULY 26^th.

SET LOFTY GOALS!!