MURRAY INVITATIONAL
Stampede after stampede!!! That was the scene at Murray Park Friday as over 2000 runners from 60 schools ran in the six races. The Titans held their own against the top schools in the state. In the Girls Varsity race, Sharlie Dimick continued her great running as she finished 18th. Her time for the 3-mile course was 18:41. Had she not got caught up in the Boys’ stampede, she would have finished a few spots higher. Taylee Hamblin was battling a bad cold but still finished 54th in 19:27. Lindsey McFarland (112th, 20:23) and Daylyn Johnston (190th, 21:44) also ran strong races. Mallory Ashby ran very will considering she twisted her ankle at the start of the race and gutted it out to finish in 24:44. As a TEAM, the Lady Titans finished in 23rd place.
Cheyna Field, running the first race of her career, ran 23:03 to finish 59th in the Rookie Girls race. Erin Kibler (74th, 23:42), Kayla Byrum (80th, 23:51) and Dolly Johansen (120th, 24:32) also ran well. There were 288 finishers in that race.
Brandon Yardley was our top finisher in the Boys Varsity placing 51st in 16:26. He was closely followed by Jaxon Hansen (54th, 16:24), Preston Williams (61st, 16:35) and Jeff Michel (91st, 16:50). Weston Atkins (153rd, 17:30), Dylan Rossmango (199th, 17:49) and Tom Hill (200th, 17:49) helped lead the Titans to a 12th place finish. 47 schools fielded teams and 325 runners finished the race.
The JV Boys finished 18th in the team race. Frank Owens ran very well finishing 16th in 17:24. Spencer Griffin also ran well finishing 53rd in 18:02. Andrew Skidmore (129th, 18:53), Parker Williams (182nd, 19:44) and Tyler Weaver (259th, 20:28) rounded out the scoring. Josh Flores finished 425th in the 23:43. Over 460 finished the race, the largest of the day.
Cody Kelley was our top placer in the Rookie Boys as he finished 91st in 19:28. Colby Johnson (101st, 19:30), Tanner Parry (191st, 20:33), Joshua Lee (193rd, 20:37) and Brady Cook (211th, 20:49) completed the scoring. Also running well were Colton Redford (311th, 22:19), Tom Lakey (363rd, 24:05) and Nate Lutz (385th, 25:51).
The race was a good experience, especially for the new runners. There won’t be any more races with that many competitors.
For complete results, go to: www.runnercard.com.
ATHLETES OF THE WEEK
Selected as the Athletes of the Week were Lindsey McFarland, and Brandon Yardley.
GREAT PICTURES
Kevin Hansen, Jaxon’s dad, has started a blog site posting some great pictures. The link is: http://2010titanxcphotos.blogspot.com
Check it out- he has some great pictures posted. THANKS, Kevin!!!
23rd DAVIS DISTRICT CHAMPIONSHIPS
All eight Davis County high schools will compete in this meet Wednesday at Layton Commons Park. The schedule will be as follows:
1:45 pm - Excused from class
2:00 pm - Bus Leaves
3:30 pm - Junior Varsity Boys
4:00 pm - Varsity and Junior Varsity Girls
4:30 pm - Varsity Boys
5:00 pm - Alumni/Parent/Sibling/Friends of XC
5:30 pm - Awards Ceremony at the Finish Line area
This meet also has a race for anyone interested in competing. Parents, siblings, fans, anyone can run the same 2.75 mile course. Spread the word to any interested runners.
UPCOMING SCHEDULE
Sept 15- Davis District Championships @ Layton Park
Sept 22- Five-way Region at Syracuse
ALUMNI UPDATE
Jake Rossmango ran his second race for TCU. He placed 13th overall and was 3rd for his team running 21:30 over the 4-mile course. Great job Jake. If you want to follow the TCU season action, go to the following site: http://gofrogs.cstv.com/sports/c-xc/sched/tcu-c-xc-sched.html
Sunday, September 12, 2010
Monday, September 6, 2010
Updated Schedule
Titan Cross Country
2010 TENTATIVE Schedule
Aug 21 Dart Challenge Barnes Park, Kaysville 8:00 am
Aug 28 Grass Relays American Fork High 8:00 am
Sept 1 Pre-Region Layton Commons Park 3:30 pm
Sept 10 Murray Invitational Murray City Park 3:00 pm
Sept 15 Davis County Championships Layton Commons Park 3:30 pm
Sept 22 Syracuse, NR, Roy, Vmt, Weber Syracuse High 3:45 pm
Sept 25 *Wahsatch Rendezvous Cottonwood Complex 9:00 am
Sept 25 *Orem Kiwanis Invitational UVU 8:00 am
Sept 29 Syracuse, Fre, Lay, Vmt, Weber Weber High 3:45 pm
Oct 2 *Park City Invitational Park City 9:00 am
Oct 6 Syracuse, Clfd, Davis, Weber, Vmt Syracuse High 3:45 pm
Oct 13 Region Championships Layton Commons Park TBA
Oct 20 State Championships Sugarhouse Park TBA
Dec 4 *Foot Locker West Regionals Walnut, CA TBA
*Tentative Meets- decisions will be made later on which races we will go to.
2010 TENTATIVE Schedule
Aug 21 Dart Challenge Barnes Park, Kaysville 8:00 am
Aug 28 Grass Relays American Fork High 8:00 am
Sept 1 Pre-Region Layton Commons Park 3:30 pm
Sept 10 Murray Invitational Murray City Park 3:00 pm
Sept 15 Davis County Championships Layton Commons Park 3:30 pm
Sept 22 Syracuse, NR, Roy, Vmt, Weber Syracuse High 3:45 pm
Sept 25 *Wahsatch Rendezvous Cottonwood Complex 9:00 am
Sept 25 *Orem Kiwanis Invitational UVU 8:00 am
Sept 29 Syracuse, Fre, Lay, Vmt, Weber Weber High 3:45 pm
Oct 2 *Park City Invitational Park City 9:00 am
Oct 6 Syracuse, Clfd, Davis, Weber, Vmt Syracuse High 3:45 pm
Oct 13 Region Championships Layton Commons Park TBA
Oct 20 State Championships Sugarhouse Park TBA
Dec 4 *Foot Locker West Regionals Walnut, CA TBA
*Tentative Meets- decisions will be made later on which races we will go to.
Saturday, September 4, 2010
XC Update - Sept 6, 2010
Titan XC Update - September 6, 2010
PRE-REGION MEET
League action got underway Wednesday at Layton Commons Park with all nine Region schools fielding teams. The Titans ran well finishing 3rd in both varsity races.
In the 2.0 mile Girls race, Davis won with 19 points, followed by Fremont with 97. The Lady Titans were just one point behind scoring 98. Sharlie Dimick (3rd, 12:23) and Taylee Hamblin (6th, 12:40) ran very strong races and were our top finishers. Lindsey McFarland (18th, 13:34), Daylyn Johnston (25th, 14:14) and Erin Kibler (46th, 15:46) rounded out the top five. Mallory Ashby (47th, 15:48), Kayla Byrum (48th, 15:52), and Paige Ryder (15:54) were also part of a good pack. There were over 130 girls in the race. Paige turned in an incredible performance having suffered a fracture in her hip with about a mile to go. Amazing that she was able to finish while in so much pain. Unfortunately for the TEAM, she will be out of action- possibly for the entire season. We wish her a speedy and successful recovery.
Davis also won the Boys Varsity race finishing with 19 points. Weber scored 85 to place 2nd and Syracuse 85 to wind up in 3rd. Leading the way for the Titans were Preston Williams (11th, 10:39), Jaxon Hansen (14th, 10:46), Brandon Yardley (19th, 11:02), Jeff Michel (24th, 11:16) and Weston Atkins (27th, 11:20). Thomas Hill (35th, 11:37), Dylan Rossmango (36th, 11:37) and Spencer Griffin (11:41) also ran very well. There were 73 athletes in the Varsity race. Frank Owens was our top finisher in the JV race placing 10th while running 11:26. Complete results can be found at: http://www.regiononetrack.blogspot.com/
The meet was some what indicative of what lies ahead of us as far as region competition. It showed that Davis is out of reach of anyone in the region, and that there will be some very tight competition to gain the other four spots to compete at the State Championships in October. It will take some real work to make it to State this year.
PARENT / ATHLETE NIGHT
Thanks to all who attended and of course a special thanks to Nylin Johnson and Kurt Black. Nylin was very informative while detailing his services available to the athletes as well as providing some valuable ideas about injury care and prevention. Three-time All-American Kurt Black’s presentation was also very informative. His five keys to success are things we can all benefit from. Hearing about and watching the races had to psyche everyone up. I wanted to head out and see how fast I could run the steeplechase or maybe even rabbit the LA Marathon. Coach Wilcox also had some great ideas showing that you can always give 100% and still never become an All-American. But giving 100% ensures that you will be able to look back without any regrets.
ATHLETES OF THE WEEK
Selected as the Athletes of the Week were Paige Ryder, for her courageous performance at Pre-Region, and Weston Atkins, for his performance Wednesday, but more so for persevering through months of frustrating injuries. If he can stay healthy and keep consistent in the training, he will continue to make big improvements and be a force by the Region Championships.
MURRAY INVITATIONAL
This is one of the oldest and most prestigious meets in Utah. Most of the top programs in the state will be there. It’s a fun course with each race resembling a buffalo stampede. The race will be run at Murray Park located at 5100 south State in Murray. The schedule is as follows:
1:45 - Excused from class
2:00 - Bus leaves
4:00 - Rookie Girls Race
4:15 - Rookie Boys Race
4:30 - JV Girls Race
4:45 - JV Boys Race
5:00 - Varsity Girls Race
5:15 - Varsity Boys Race
UPCOMING SCHEDULE
Sept 10- Murray Invitational
Sept 15- Davis District Championships @ Layton Park
Sept 22- Five-way Region at Syracuse
ALUMNI UPDATE
Jake Rossmango made his XC debut for TCU Friday a great one. He finished 2nd for his team and 26th overall out of 99 runners at the Baylor Invitational. His time was 19:55 for the 6k race. VERY impressive. The Williams’ sisters also had very good collegiate XC debuts as Hannah ran 19:05 and McKayla 19:38 at the USU Invitational 5k Saturday. Austin Costley is having ITB problems and was held out of action. Haley Busby will run her first race next week in Montana.
GOOD (long and deep) THOUGHT
“It is not the critic who counts, nor the man who points out how the strong man stumbled, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs and comes short again and again; who knows great enthusiasms, great devotions; who spends himself in a worthy cause; who, at the best, knows in the end the triumph of high achievement, and who, at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those timid souls who hike on snowy mountains know neither victory nor defeat.”
- Theodore Roosevelt
Challenge yourself. Take risks. Ignore detractors. Don’t give up!!
PRE-REGION MEET
League action got underway Wednesday at Layton Commons Park with all nine Region schools fielding teams. The Titans ran well finishing 3rd in both varsity races.
In the 2.0 mile Girls race, Davis won with 19 points, followed by Fremont with 97. The Lady Titans were just one point behind scoring 98. Sharlie Dimick (3rd, 12:23) and Taylee Hamblin (6th, 12:40) ran very strong races and were our top finishers. Lindsey McFarland (18th, 13:34), Daylyn Johnston (25th, 14:14) and Erin Kibler (46th, 15:46) rounded out the top five. Mallory Ashby (47th, 15:48), Kayla Byrum (48th, 15:52), and Paige Ryder (15:54) were also part of a good pack. There were over 130 girls in the race. Paige turned in an incredible performance having suffered a fracture in her hip with about a mile to go. Amazing that she was able to finish while in so much pain. Unfortunately for the TEAM, she will be out of action- possibly for the entire season. We wish her a speedy and successful recovery.
Davis also won the Boys Varsity race finishing with 19 points. Weber scored 85 to place 2nd and Syracuse 85 to wind up in 3rd. Leading the way for the Titans were Preston Williams (11th, 10:39), Jaxon Hansen (14th, 10:46), Brandon Yardley (19th, 11:02), Jeff Michel (24th, 11:16) and Weston Atkins (27th, 11:20). Thomas Hill (35th, 11:37), Dylan Rossmango (36th, 11:37) and Spencer Griffin (11:41) also ran very well. There were 73 athletes in the Varsity race. Frank Owens was our top finisher in the JV race placing 10th while running 11:26. Complete results can be found at: http://www.regiononetrack.blogspot.com/
The meet was some what indicative of what lies ahead of us as far as region competition. It showed that Davis is out of reach of anyone in the region, and that there will be some very tight competition to gain the other four spots to compete at the State Championships in October. It will take some real work to make it to State this year.
PARENT / ATHLETE NIGHT
Thanks to all who attended and of course a special thanks to Nylin Johnson and Kurt Black. Nylin was very informative while detailing his services available to the athletes as well as providing some valuable ideas about injury care and prevention. Three-time All-American Kurt Black’s presentation was also very informative. His five keys to success are things we can all benefit from. Hearing about and watching the races had to psyche everyone up. I wanted to head out and see how fast I could run the steeplechase or maybe even rabbit the LA Marathon. Coach Wilcox also had some great ideas showing that you can always give 100% and still never become an All-American. But giving 100% ensures that you will be able to look back without any regrets.
ATHLETES OF THE WEEK
Selected as the Athletes of the Week were Paige Ryder, for her courageous performance at Pre-Region, and Weston Atkins, for his performance Wednesday, but more so for persevering through months of frustrating injuries. If he can stay healthy and keep consistent in the training, he will continue to make big improvements and be a force by the Region Championships.
MURRAY INVITATIONAL
This is one of the oldest and most prestigious meets in Utah. Most of the top programs in the state will be there. It’s a fun course with each race resembling a buffalo stampede. The race will be run at Murray Park located at 5100 south State in Murray. The schedule is as follows:
1:45 - Excused from class
2:00 - Bus leaves
4:00 - Rookie Girls Race
4:15 - Rookie Boys Race
4:30 - JV Girls Race
4:45 - JV Boys Race
5:00 - Varsity Girls Race
5:15 - Varsity Boys Race
UPCOMING SCHEDULE
Sept 10- Murray Invitational
Sept 15- Davis District Championships @ Layton Park
Sept 22- Five-way Region at Syracuse
ALUMNI UPDATE
Jake Rossmango made his XC debut for TCU Friday a great one. He finished 2nd for his team and 26th overall out of 99 runners at the Baylor Invitational. His time was 19:55 for the 6k race. VERY impressive. The Williams’ sisters also had very good collegiate XC debuts as Hannah ran 19:05 and McKayla 19:38 at the USU Invitational 5k Saturday. Austin Costley is having ITB problems and was held out of action. Haley Busby will run her first race next week in Montana.
GOOD (long and deep) THOUGHT
“It is not the critic who counts, nor the man who points out how the strong man stumbled, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs and comes short again and again; who knows great enthusiasms, great devotions; who spends himself in a worthy cause; who, at the best, knows in the end the triumph of high achievement, and who, at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those timid souls who hike on snowy mountains know neither victory nor defeat.”
- Theodore Roosevelt
Challenge yourself. Take risks. Ignore detractors. Don’t give up!!
Sunday, August 29, 2010
/XC Update - August 29
Titan XC Update - August 29, 2010
GREAT NEWS- PARENT/ATHLETE NIGHT
Our Parent / Athlete Night will be Thursday at 6:30 pm in the Choir Room. I’ve been very fortunate to get Kurt Black as our guest speaker. He was the State Cross Country Champion at Davis High in 1985 and went on to become a three-time All-American at Weber State. He led WSU to a 4th-place finish in the NCAA Cross Country Championships, the highest finish ever by a Utah college. His steeplechase PR is one of the top times ever run by an American collegiate athlete. Nylin Johnson from Mountain Land Physical Therapy will also be there to discuss running injuries and ways to prevent them. We want ALL parents and athletes to attend.
SEND IN YOUR MILEAGE
This will be the last week that I will have you send in your mileage. This will give us your summer total.
GRASS RELAYS
There were some outstanding performances by the Titans at the Grass Relays. Over 40 schools entered teams and over 1000 runners competed. The meet is run over a two-mile course with several obstacles in the form of bales of hay placed throughout the route. In varsity TEAM action, the Girls finished 23rd and the Boys 18th.
Freshman Sharlie Dimick turned in the top individual effort for the Lady Titans. Her time of 12:45 was the 7th fastest of the day, 4th best for 5A athletes, and the 2nd fastest ever run by a Lady Titan. Taylee Hamblin ran 13:23 (35 seconds faster than last year) in her first high school race in six months. Considering her limited actual running mileage during that time, it was a great performance. Lindsey McFarland, Daylyn Johnston and Kayla Byrum ran very well to lead the Lady Titan Varsity squad. Shelby Cadwell left her soccer ball behind to post our fastest JV finish.
Preston Williams (11:38), Jaxon Hansen (11:44), Brandon Yardley (11:47), Weston Atkins (12:07) and Dylan Rossmango (12:33) ran well to lead the Boys varsity. Jeff Michel ran 11:51 in his first high school race, Tom Hill finished in 11:58 and Spencer Griffin in 12:03 to lead the J.V. finishers.
For many, it was the first race of their your school careers. While many felt a little disappointed with their performances, we hope that no one is discouraged. The mark set at the meet is just a starting point for the rest of the year. One of the best things we saw was the support each of you showed for your TEAMmates during their races. This encouragement was impressive and appreciated by those competing..
The complete results of the meet will eventually be posted at: http://sites.google.com/site/timomostert/americanforkgrassrelays.
ATHLETES OF THE WEEK
Selected as the Athletes of the Week were Sharlie Dimick for her great performance at the Grass Relays, and Tom Hill, for his great race as well as a great summer of training.
PRE-REGION
Wednesday, all of the Region One schools will be compete at the Pre-Region meet at Layton Commons Park. This will give us a chance to see how we stack up against the rest of the region. The course will be 2.0 miles long. The schedule is as follows:
1:15 - Excused from class
1:30 - Bus leaves
3:30 - J.V. Boys
3:50 - All Girls
4:10 - Varsity Boys
5:30 - Return to SHS
UPCOMING SCHEDULE
Sept 1- Pre-Region @ Layton City Park- first race at 3:30 pm.
Sept 2- Parent-Athlete Night in the Choral Room at 6:30 pm.
Sept 4- Huntsville 5k/Half Marathon (optional- not a TEAM race- we’ll take about it this week)
Sept 10- Murray Invitational
We have the potential to have very good TEAMS this year. It’s all up to you: Can you make a commitment? How hard are you willing to work? Are you willing to make some sacrifices? Can you do whatever is necessary to make the TEAM better?
GREAT NEWS- PARENT/ATHLETE NIGHT
Our Parent / Athlete Night will be Thursday at 6:30 pm in the Choir Room. I’ve been very fortunate to get Kurt Black as our guest speaker. He was the State Cross Country Champion at Davis High in 1985 and went on to become a three-time All-American at Weber State. He led WSU to a 4th-place finish in the NCAA Cross Country Championships, the highest finish ever by a Utah college. His steeplechase PR is one of the top times ever run by an American collegiate athlete. Nylin Johnson from Mountain Land Physical Therapy will also be there to discuss running injuries and ways to prevent them. We want ALL parents and athletes to attend.
SEND IN YOUR MILEAGE
This will be the last week that I will have you send in your mileage. This will give us your summer total.
GRASS RELAYS
There were some outstanding performances by the Titans at the Grass Relays. Over 40 schools entered teams and over 1000 runners competed. The meet is run over a two-mile course with several obstacles in the form of bales of hay placed throughout the route. In varsity TEAM action, the Girls finished 23rd and the Boys 18th.
Freshman Sharlie Dimick turned in the top individual effort for the Lady Titans. Her time of 12:45 was the 7th fastest of the day, 4th best for 5A athletes, and the 2nd fastest ever run by a Lady Titan. Taylee Hamblin ran 13:23 (35 seconds faster than last year) in her first high school race in six months. Considering her limited actual running mileage during that time, it was a great performance. Lindsey McFarland, Daylyn Johnston and Kayla Byrum ran very well to lead the Lady Titan Varsity squad. Shelby Cadwell left her soccer ball behind to post our fastest JV finish.
Preston Williams (11:38), Jaxon Hansen (11:44), Brandon Yardley (11:47), Weston Atkins (12:07) and Dylan Rossmango (12:33) ran well to lead the Boys varsity. Jeff Michel ran 11:51 in his first high school race, Tom Hill finished in 11:58 and Spencer Griffin in 12:03 to lead the J.V. finishers.
For many, it was the first race of their your school careers. While many felt a little disappointed with their performances, we hope that no one is discouraged. The mark set at the meet is just a starting point for the rest of the year. One of the best things we saw was the support each of you showed for your TEAMmates during their races. This encouragement was impressive and appreciated by those competing..
The complete results of the meet will eventually be posted at: http://sites.google.com/site/timomostert/americanforkgrassrelays.
ATHLETES OF THE WEEK
Selected as the Athletes of the Week were Sharlie Dimick for her great performance at the Grass Relays, and Tom Hill, for his great race as well as a great summer of training.
PRE-REGION
Wednesday, all of the Region One schools will be compete at the Pre-Region meet at Layton Commons Park. This will give us a chance to see how we stack up against the rest of the region. The course will be 2.0 miles long. The schedule is as follows:
1:15 - Excused from class
1:30 - Bus leaves
3:30 - J.V. Boys
3:50 - All Girls
4:10 - Varsity Boys
5:30 - Return to SHS
UPCOMING SCHEDULE
Sept 1- Pre-Region @ Layton City Park- first race at 3:30 pm.
Sept 2- Parent-Athlete Night in the Choral Room at 6:30 pm.
Sept 4- Huntsville 5k/Half Marathon (optional- not a TEAM race- we’ll take about it this week)
Sept 10- Murray Invitational
We have the potential to have very good TEAMS this year. It’s all up to you: Can you make a commitment? How hard are you willing to work? Are you willing to make some sacrifices? Can you do whatever is necessary to make the TEAM better?
Monday, July 12, 2010
July 12 - August 23 Workouts
Syracuse Cross Country Workouts - July 13th through August 23rd, 2010
NOTES:
# August 2nd - 6th is the High Altitude Camp. The final waiver, remainder of the camp fee, and Physical “A” or “B” Form are due by July 27th.
# 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 fairly consistent training experience.
# Layton Ellison Park has been added as a workout site. It 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.
# Beginning August 10th, the Tuesday / Thursday workouts will be at 7:00 pm instead of in the morning. This is to help prepare you for the heat that we will be running in when school starts.
PHASE II Early Quality Training
July 12 8 mile TrR (60-70)
7 mile TrR (55-65)
6 mile TrR (50-60)
Meet at Fernwood Campground @ 7:00 am
July 13 8 x “hill cycles” with 400 recovery jog
8 x “hill cycles” with 400 recovery jog
8 x “hill cycles” with 400 recovery jog
Meet at Syracuse High @ 7:00 am
Deseret News Junior 10k Entry and $20 Due Today
High Altitude deposit and permission slip Due Today.
July 14 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
July 15 4 mile TemR @ “T” Pace + 30
+ 6 x 500's @ 5k Goal Pace
4 mile TemR @ “T” Pace + 30
+ 5 x 500's @ 5k Goal Pace
3 mile TemR @ “T” Pace + 30
+ 3 x 500's @ 5k Goal Pace
Meet at Layton Ellison Park @ 7:00 am
July 16 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
July 17 Clinton City Sherman Wayment 5k OR
10 mile TR (70-80)
8 mile TR (60-70)
6 mile TR (50-60)
July 18 Day Off - Send in Mileage
July 19 8 mile TrR (60-70)
7 mile TrR (55-65)
6 mile TrR (50-60)
Meet at Fernwood Campground @ 7:00 am
July 20 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
July 21 5 x 1 mile repeats @ “T” Pace with 1 min rec
4 x 1 mile repeats @ “T” Pace with 1 min rec
3 x 1 mile repeats @ “T” Pace with 1 min rec
Meet at Layton Ellison Park @ 7:00 am
July 22 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
July 23 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
July 24 Deseret News Junior 10K Race or
10 mile TR (70-80)
8 mile TR (60-70)
6 mile TR (50-60)
July 25 Day Off - Send in Mileage
July 26 8 mile TrR (60-70)
7 mile TrR (55-65)
6 mile TrR (50-60)
Meet at Fernwood Campground @ 7:00 am
July 27 10 x 400's @ “R” Pace on Hills*
10 x 400's @ “R” Pace on Hills*
10 x 400's @ “R” Pace on Hills*
*Use hills with a gradual slope. NOT TOO STEEP! Walk a quick recovery.
Meet at Syracuse High @ 7:00 am
July 28 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
July 29 3 mile TemR @ “T” Pace
+ 8 x 500's @ 5k Goal Pace
3 mile TemR @ “T” Pace
+ 6 x 500's @ 5k Goal Pace
3 mile TemR @ “T” Pace
+ 4 x 500's @ 5k Goal Pace
Meet at Jensen Park @ 7:00 am
July 30 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
July 31 10 mile TR (70-80)
8 mile TR (60-70)
6 mile TR (50-60)
Aug 1 Day Off - Send in Mileage
Aug 2-6 - Uintah High Altitude Camp. The following workouts are for those not attending the camp.
Aug 2 8 mile TrR (60-70)
7 mile TrR (55-65)
6 mile TrR (50-60)
Aug 3 5 x 1 mile repeats @ “T” Pace with 1 min rec
4 x 1 mile repeats @ “T” Pace with 1 min rec
3 x 1 mile repeats @ “T” Pace with 1 min rec
Aug 4 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
Aug 5 5 sets of 2 x 200's, 1 x 400 @ “R” Pace on Hills*
4 sets of 2 x 200's, 1 x 400 @ “R” Pace on Hills*
3 sets of 2 x 200's, 1 x 400 @ “R” Pace on Hills*
*Syracuse High Bleachers if hills not available
Aug 6 4 mile TR
4 mile TR
3 mile TR
Aug 7 10 mile TR (70-80)
8 mile TR (60-70)
6 mile TR (50-60)
Aug 8 Day Off - send in mileage
PHASE III Transition Quality Training
Aug 9 8 mile TrR (60-70)
7 mile TrR (55-65)
6 mile TrR (50-60)
Meet at Fernwood Campground @ 7:00 am
Aug 10 6 x 1000's @ “I” Pace with 3 min jog recovery
5 x 1000's @ “I” Pace with 3 min jog recovery
4 x 1000's @ “I” Pace with 3 min jog recovery
Meet at Steed Park @ 7:00 PM- Evening
Aug 11 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
Aug 12 3 x 1 ½ mile repeats @ “T” Pace with 1 min rec
3 x 1 ½ mile repeats @ “T” Pace with 1 min rec
3 x 1 1/4 mile repeats @ “T” Pace with 1 min rec
Meet at Jensen Park @ 7:00 pm- Evening
Aug 13 Easy Jog, Warmup
2-3 mile TR + Strides
Aug 14 10 mile TR (70-80)
8 mile TR (60-70)
6 mile TR (50-60)
Aug 15 Day Off - Send in Mileage
Aug 16 8 mile TrR (60-70)
7 mile TrR (55-65)
6 mile TrR (50-60)
Meet at Fernwood Campground @ 7:00 am
Aug 17 12-16 x 400's @ RP
8-12 x 400's @ RP
3-4 mile TR
Meet at Steed Park @ 7:00 pm Evening
Aug 18 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
Aug 19 8 x 600's @ I pace with 200 walk rec
6 x 600's @ I pace with 200 walk rec
3-4 mile TR
Meet at Jensen Park @ 7:00 pm Evening
Aug 20 4 mile Easy Jog
4 mile Easy Jog
3 mile Easy Jog
Aug 21 Dart Challenge 5k Race or
10 mile TR (70-80)
8 mile TR (60-70)
6 mile TR (50-60)
Aug 22 Day Off - send in mileage
Aug 23 First Day of School- Bring clothes, shoes, meet in Room 2118 at 2:40 pm.
NOTES:
# August 2nd - 6th is the High Altitude Camp. The final waiver, remainder of the camp fee, and Physical “A” or “B” Form are due by July 27th.
# 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 fairly consistent training experience.
# Layton Ellison Park has been added as a workout site. It 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.
# Beginning August 10th, the Tuesday / Thursday workouts will be at 7:00 pm instead of in the morning. This is to help prepare you for the heat that we will be running in when school starts.
PHASE II Early Quality Training
July 12 8 mile TrR (60-70)
7 mile TrR (55-65)
6 mile TrR (50-60)
Meet at Fernwood Campground @ 7:00 am
July 13 8 x “hill cycles” with 400 recovery jog
8 x “hill cycles” with 400 recovery jog
8 x “hill cycles” with 400 recovery jog
Meet at Syracuse High @ 7:00 am
Deseret News Junior 10k Entry and $20 Due Today
High Altitude deposit and permission slip Due Today.
July 14 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
July 15 4 mile TemR @ “T” Pace + 30
+ 6 x 500's @ 5k Goal Pace
4 mile TemR @ “T” Pace + 30
+ 5 x 500's @ 5k Goal Pace
3 mile TemR @ “T” Pace + 30
+ 3 x 500's @ 5k Goal Pace
Meet at Layton Ellison Park @ 7:00 am
July 16 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
July 17 Clinton City Sherman Wayment 5k OR
10 mile TR (70-80)
8 mile TR (60-70)
6 mile TR (50-60)
July 18 Day Off - Send in Mileage
July 19 8 mile TrR (60-70)
7 mile TrR (55-65)
6 mile TrR (50-60)
Meet at Fernwood Campground @ 7:00 am
July 20 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
July 21 5 x 1 mile repeats @ “T” Pace with 1 min rec
4 x 1 mile repeats @ “T” Pace with 1 min rec
3 x 1 mile repeats @ “T” Pace with 1 min rec
Meet at Layton Ellison Park @ 7:00 am
July 22 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
July 23 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
July 24 Deseret News Junior 10K Race or
10 mile TR (70-80)
8 mile TR (60-70)
6 mile TR (50-60)
July 25 Day Off - Send in Mileage
July 26 8 mile TrR (60-70)
7 mile TrR (55-65)
6 mile TrR (50-60)
Meet at Fernwood Campground @ 7:00 am
July 27 10 x 400's @ “R” Pace on Hills*
10 x 400's @ “R” Pace on Hills*
10 x 400's @ “R” Pace on Hills*
*Use hills with a gradual slope. NOT TOO STEEP! Walk a quick recovery.
Meet at Syracuse High @ 7:00 am
July 28 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
July 29 3 mile TemR @ “T” Pace
+ 8 x 500's @ 5k Goal Pace
3 mile TemR @ “T” Pace
+ 6 x 500's @ 5k Goal Pace
3 mile TemR @ “T” Pace
+ 4 x 500's @ 5k Goal Pace
Meet at Jensen Park @ 7:00 am
July 30 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
July 31 10 mile TR (70-80)
8 mile TR (60-70)
6 mile TR (50-60)
Aug 1 Day Off - Send in Mileage
Aug 2-6 - Uintah High Altitude Camp. The following workouts are for those not attending the camp.
Aug 2 8 mile TrR (60-70)
7 mile TrR (55-65)
6 mile TrR (50-60)
Aug 3 5 x 1 mile repeats @ “T” Pace with 1 min rec
4 x 1 mile repeats @ “T” Pace with 1 min rec
3 x 1 mile repeats @ “T” Pace with 1 min rec
Aug 4 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
Aug 5 5 sets of 2 x 200's, 1 x 400 @ “R” Pace on Hills*
4 sets of 2 x 200's, 1 x 400 @ “R” Pace on Hills*
3 sets of 2 x 200's, 1 x 400 @ “R” Pace on Hills*
*Syracuse High Bleachers if hills not available
Aug 6 4 mile TR
4 mile TR
3 mile TR
Aug 7 10 mile TR (70-80)
8 mile TR (60-70)
6 mile TR (50-60)
Aug 8 Day Off - send in mileage
PHASE III Transition Quality Training
Aug 9 8 mile TrR (60-70)
7 mile TrR (55-65)
6 mile TrR (50-60)
Meet at Fernwood Campground @ 7:00 am
Aug 10 6 x 1000's @ “I” Pace with 3 min jog recovery
5 x 1000's @ “I” Pace with 3 min jog recovery
4 x 1000's @ “I” Pace with 3 min jog recovery
Meet at Steed Park @ 7:00 PM- Evening
Aug 11 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
Aug 12 3 x 1 ½ mile repeats @ “T” Pace with 1 min rec
3 x 1 ½ mile repeats @ “T” Pace with 1 min rec
3 x 1 1/4 mile repeats @ “T” Pace with 1 min rec
Meet at Jensen Park @ 7:00 pm- Evening
Aug 13 Easy Jog, Warmup
2-3 mile TR + Strides
Aug 14 10 mile TR (70-80)
8 mile TR (60-70)
6 mile TR (50-60)
Aug 15 Day Off - Send in Mileage
Aug 16 8 mile TrR (60-70)
7 mile TrR (55-65)
6 mile TrR (50-60)
Meet at Fernwood Campground @ 7:00 am
Aug 17 12-16 x 400's @ RP
8-12 x 400's @ RP
3-4 mile TR
Meet at Steed Park @ 7:00 pm Evening
Aug 18 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
Aug 19 8 x 600's @ I pace with 200 walk rec
6 x 600's @ I pace with 200 walk rec
3-4 mile TR
Meet at Jensen Park @ 7:00 pm Evening
Aug 20 4 mile Easy Jog
4 mile Easy Jog
3 mile Easy Jog
Aug 21 Dart Challenge 5k Race or
10 mile TR (70-80)
8 mile TR (60-70)
6 mile TR (50-60)
Aug 22 Day Off - send in mileage
Aug 23 First Day of School- Bring clothes, shoes, meet in Room 2118 at 2:40 pm.
Monday, June 21, 2010
Workouts - June 21 to July 12
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 or get my address so you can mail them to me.
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.
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. We will open the weight room after our scheduled TEAM workouts on Mondays and Thursdays.
5. DON’T NEGLECT THE AB’S. Pillars and crunches are easy to do while watching TV, reading, etc.
6. Mountain Land Physical Therapy will be providing physicals to student athletes, probably about the middle of July. The cost is only $15 and the money will be donated back to the school. I’ll let you know on the date when it is finalized.
7. The Syracuse High Altitude Running Camp will be held August 2nd - August 6th at Marsh Lake in the Uintahs. The $50 deposit and initial permission slip is due July 13th. The remainder of the $75-125 fee plus waiver and either a Physical “A” or “B” Form is due on July 29th.
8. Workout and other information can be found at: www.titanxc2010.blogspot.com.
9. Call anytime if you have questions concerning your workouts. (775-0122 or 510-0140)
WORKOUT TERMS USED
TR= Training Run - This just means running at a fairly constant pace (check out Tables 3.1 and 3.2 to see what your pace should be- use E/L column). They should not have 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, although some TR’s may be longer, but not as intense.
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 “T” 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 “fast and relaxed” pace using quick turnover. Concentrate on good running form. DO NOT SPRINT.
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 ½ 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 “T” 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 “T” 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 21 8 mile TrR (55-70)
6 mile TrR (45-60)
4 mile TrR (30-45)
Meet at Fernwood Campground at 7:00 am
June 22 4 mile TR (30-35)
+ 8 x 400's @ 5k Date Pace
3 mile TR (25-30)
+ 6 x 400's @ 5k Date Pace
3 mile TR (25-30)
+ 4 x 400's @ 5k Date Pace
Meet at Jensen Park @ 7:00 am
June 23 5 mile TR (35-45) + strides
4 mile TR (30-35) + strides
3 mile TR (20-30) + strides or
June 24 4 mile TemR (25-40)
4 mile TemR (25-40)
3 mile TR (20-30)
Meet at Jensen Park @ 7:00 am
June 25 4 mile TR (30-35) + strides
3 mile TR (25-30) + strides
2 mile TR (16-20) + strides
June 26 5k Run - 6:00 am start at Syracuse City Hall or
10 mile TR (70-80)
6 mile TR (50-60)
5 mile TR (45-55)
June 27 Day Off - Send in Mileage
June 28 8 mile TrR (55-70)
6 mile TrR (45-60)
4 mile TrR (30-45)
Meet at Fernwood Campground @ 7:00 am
June 29 6 mile TR (60-70)
5 mile TR (55-65)
4 mile TR (50-60)
June 30 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (20-30) + strides
July 1 4 mile TR (30-35) + strides
3 mile TR (25-30) + strides
2 mile TR (16-20) + strides
Meet at Jensen Park @ 7:00 am
July 2 6 mile TR (50-60)
5 mile TR (40-50)
4 mile TR (30-40)
July 3 Clearfield Freedom Run (7:00 am start at Clearfield City Building) or
West Point 5k (6:30 am start at Loy Blake Park) or
10 mile TR (70-80)
6 mile TR (50-60)
5 mile TR (45-55)
July 4 Day Off - Send in Mileage
July 5 8 mile TrR (55-70)
6 mile TrR (45-60)
5 mile TrR (40-55)
Meet at Fernwood Campground @ 7:00 am
July 6 8 mile TR (60-70)
7 mile TR (55-65)
6 mile TR (50-60)
July 7 4 mile TR (30-35) + strides
3 mile TR (25-30) + strides
2 mile TR (16-20) + strides
July 8 4 mile TemR @ “T” Pace
+ 8 x 400's @ 5k Date Pace
4 mile TemR @ “T” Pace
+ 6 x 400's @ 5k Date Pace
3 mile TemR @ “T” Pace
+ 4 x 400's @ 5k Date Pace
Meet at Syracuse High @ 7:00 am
July 9 4 mile TR (30-35) + strides
3 mile TR (25-30) + strides
2 mile TR (16-20) + strides
July 10 Farmington Festival 5k/10k or
10 mile TR (70-80)
8 mile TR (60-70)
6 mile TR (50-60)
July 11 Day Off - Send in Mileage
PHASE II Early Quality Training
July 12 8 mile TrR (60-70)
7 mile TrR (55-65)
6 mile TrR (50-60)
Meet at Fernwood Campground @ 7:00 am
July 13 5 sets of 2 x 200's, 1 x 400 on “Bleacher Hills”
4 sets of 2 x 200's, 1 x 400 on “Bleacher Hills”
3 sets of 2 x 200's, 1 x 400 on “Bleacher Hills”
Meet at Syracuse High @ 7:00 am
New Schedules will be handed out at this workout.
$20 and Deseret News 10k Entry Form due. The cost will be $30 after this date.
$50 High Altitude Deposit and Initial Permission Slip due July 13th
HIGH ALTITUDE WAIVERS, A/B FORMS, and REMAINDER OF $75 - $125 DUE JULY 29th.
SET LOFTY GOALS!!
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 or get my address so you can mail them to me.
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.
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. We will open the weight room after our scheduled TEAM workouts on Mondays and Thursdays.
5. DON’T NEGLECT THE AB’S. Pillars and crunches are easy to do while watching TV, reading, etc.
6. Mountain Land Physical Therapy will be providing physicals to student athletes, probably about the middle of July. The cost is only $15 and the money will be donated back to the school. I’ll let you know on the date when it is finalized.
7. The Syracuse High Altitude Running Camp will be held August 2nd - August 6th at Marsh Lake in the Uintahs. The $50 deposit and initial permission slip is due July 13th. The remainder of the $75-125 fee plus waiver and either a Physical “A” or “B” Form is due on July 29th.
8. Workout and other information can be found at: www.titanxc2010.blogspot.com.
9. Call anytime if you have questions concerning your workouts. (775-0122 or 510-0140)
WORKOUT TERMS USED
TR= Training Run - This just means running at a fairly constant pace (check out Tables 3.1 and 3.2 to see what your pace should be- use E/L column). They should not have 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, although some TR’s may be longer, but not as intense.
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 “T” 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 “fast and relaxed” pace using quick turnover. Concentrate on good running form. DO NOT SPRINT.
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 ½ 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 “T” 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 “T” 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 21 8 mile TrR (55-70)
6 mile TrR (45-60)
4 mile TrR (30-45)
Meet at Fernwood Campground at 7:00 am
June 22 4 mile TR (30-35)
+ 8 x 400's @ 5k Date Pace
3 mile TR (25-30)
+ 6 x 400's @ 5k Date Pace
3 mile TR (25-30)
+ 4 x 400's @ 5k Date Pace
Meet at Jensen Park @ 7:00 am
June 23 5 mile TR (35-45) + strides
4 mile TR (30-35) + strides
3 mile TR (20-30) + strides or
June 24 4 mile TemR (25-40)
4 mile TemR (25-40)
3 mile TR (20-30)
Meet at Jensen Park @ 7:00 am
June 25 4 mile TR (30-35) + strides
3 mile TR (25-30) + strides
2 mile TR (16-20) + strides
June 26 5k Run - 6:00 am start at Syracuse City Hall or
10 mile TR (70-80)
6 mile TR (50-60)
5 mile TR (45-55)
June 27 Day Off - Send in Mileage
June 28 8 mile TrR (55-70)
6 mile TrR (45-60)
4 mile TrR (30-45)
Meet at Fernwood Campground @ 7:00 am
June 29 6 mile TR (60-70)
5 mile TR (55-65)
4 mile TR (50-60)
June 30 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (20-30) + strides
July 1 4 mile TR (30-35) + strides
3 mile TR (25-30) + strides
2 mile TR (16-20) + strides
Meet at Jensen Park @ 7:00 am
July 2 6 mile TR (50-60)
5 mile TR (40-50)
4 mile TR (30-40)
July 3 Clearfield Freedom Run (7:00 am start at Clearfield City Building) or
West Point 5k (6:30 am start at Loy Blake Park) or
10 mile TR (70-80)
6 mile TR (50-60)
5 mile TR (45-55)
July 4 Day Off - Send in Mileage
July 5 8 mile TrR (55-70)
6 mile TrR (45-60)
5 mile TrR (40-55)
Meet at Fernwood Campground @ 7:00 am
July 6 8 mile TR (60-70)
7 mile TR (55-65)
6 mile TR (50-60)
July 7 4 mile TR (30-35) + strides
3 mile TR (25-30) + strides
2 mile TR (16-20) + strides
July 8 4 mile TemR @ “T” Pace
+ 8 x 400's @ 5k Date Pace
4 mile TemR @ “T” Pace
+ 6 x 400's @ 5k Date Pace
3 mile TemR @ “T” Pace
+ 4 x 400's @ 5k Date Pace
Meet at Syracuse High @ 7:00 am
July 9 4 mile TR (30-35) + strides
3 mile TR (25-30) + strides
2 mile TR (16-20) + strides
July 10 Farmington Festival 5k/10k or
10 mile TR (70-80)
8 mile TR (60-70)
6 mile TR (50-60)
July 11 Day Off - Send in Mileage
PHASE II Early Quality Training
July 12 8 mile TrR (60-70)
7 mile TrR (55-65)
6 mile TrR (50-60)
Meet at Fernwood Campground @ 7:00 am
July 13 5 sets of 2 x 200's, 1 x 400 on “Bleacher Hills”
4 sets of 2 x 200's, 1 x 400 on “Bleacher Hills”
3 sets of 2 x 200's, 1 x 400 on “Bleacher Hills”
Meet at Syracuse High @ 7:00 am
New Schedules will be handed out at this workout.
$20 and Deseret News 10k Entry Form due. The cost will be $30 after this date.
$50 High Altitude Deposit and Initial Permission Slip due July 13th
HIGH ALTITUDE WAIVERS, A/B FORMS, and REMAINDER OF $75 - $125 DUE JULY 29th.
SET LOFTY GOALS!!
Saturday, May 29, 2010
Workouts/Information
Syracuse High Cross Country
May 31 - June 22, 2010 Workouts
There are three workouts listed for each day. The first 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.
KEYS AND SUGGESTIONS FOR YOUR WORKOUTS
1. Remember to e-mail your workout logs by each Monday even if you are not completing the entire workout schedule as outlined. Send them to: rbuhrley@dsdmail.net
2. Don't increase your mileage too rapidly. Maximum increase should be no more than a 10% each week.
3. Run on the softest surfaces available. This will help prevent shin splints and is easier for your legs to recover for the next workout. Grass is great, as are trails, etc.
4. Change sides of the road when running in an area with little traffic and wide shoulders. That helps equalize the stress on the "downhill" side of your legs.
5. Be as consistent as possible in the time you run. It is tough on the body to run a hard workout in the evening and then come back the next morning with another hard one.
6. If you decide to run two-a-days, just go every other day. In other words, three workouts in two days. Check with me first if you are interested in two-a-days.
7. Warm up and down properly. Jog, stretch, and do some basic running mechanic drills for 10-15 minutes before and 5-10 after each workout. This is especially true if the workout is an intense one.
8. Use a variety of routes and terrain (trails are good). Try not to run the same route every day.
9. You can substitute time for distance. A 5 mile TR becomes a 40 minute TR if that is your normal pace.
10. Cross-train when you suspect an injury or when you feel “hammered”. Biking, swimming, “power hiking” are good forms of cross training. KEY: try to keep the heart rate up close to the same level as when you are running.
11. 25-30% of your weekly mileage should come from your long run (usually Saturday- Monday if racing on Saturday).
12. Incorporate some strength training into your routine. There are several things you can do to help your strength level without having access to a gym, i.e. running hills, pushups, crunches, pull-ups, lunges, step-ups, etc.
13. Have good training shoes. Quality shoes help prevent injuries. Striders in Layton will give you a discount and are also very knowledgeable about helping you select the right shoe.
14. Find someone of the same running ability to work out with. That helps keep you motivated.
15. Recruit!! Find people new to the sport- encourage them to come to the workouts.
16. Contact us anytime if you have questions concerning your workouts. (775-0122 or rbuhrley@dsdmail.net) or rwilcox@dsdmail.net.
17. Follow the TEAM progress at: www.titanxc2010.blogspot.com.
18. Challenge yourself, have fun, and be careful!!!
NOTE: For this first set of workouts, plan on meeting at the Fernwood Campground trail head Monday mornings at 7:00 am (or 6:30 am at Syracuse High if you need a ride) and at Jensen Park Thursday mornings at 7:00 am. We will lift weights at the high school after the run when schedules permit.
WE WILL MEET AT Jensen Park, TUESDAY, June 22nd AT 7:00 AM TO HAND OUT THE NEXT SET OF WORKOUTS. From then on, we will continue to meet two-three times per week as a TEAM.
WORKOUT TERMS USED
TR= Training Run - This just means running at a fairly constant pace (check out Tables 3.1 and 3.2 to see what your pace should be) which is not so hard it will have you wheezing, gasping, etc. Generally your heartrate should reach the 160-180 range during these runs. It may be higher if it is hot, includes hills, etc. These are your longest runs in terms of distance.
FR= Fartlek Run - This literally means "speed play". In 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, although the roads will do.
TempR= Tempo Run - This is a shorter run at a very hard, constant pace. Your heartrate should get up into the 180-200 range for these workouts.
TrR= Trail Run - Use a variety of terrain, and watch out for turned ankles, rattlesnakes, etc.
Strides= 5-6 x 20-30 second runs at “fast and relaxed” pace using a quick turnover. Concentrate on relaxation and good running technique. DO NOT SPRINT!!
INT= Interval Workout - These workouts consist of running set distances or times at a certain pace with a set recovery in between each. The recovery phase may be passive (easy walk, stretch, etc.) or active (fast walk, jogging, etc.), depending on the intensity desired. These should not be included more than once a week during this phase of your training.
May 31 7 mile TrR (40-60 minutes)
6 mile TrR (35-50 minutes)
4 mile TrR (30-40 minutes)
Meet at Fernwood Campground @ 7:00 am
June 1 6 mile TR (40-45 minutes)
4 mile TR (30-35 minutes)
3 mile TR (20-30 minutes)
June 2 5 mile TR (30-35 minutes)
3 mile TR (25-30 minutes)
2 mile TR (16-20 minutes)
June 3 7 mile TR (45-55 minutes)
5 mile TR (35-50 minutes)
4 mile TR (30-40 minutes)
June 4 5 mile TR (30-35 minutes)
3 mile TR (25-30 minutes)
2 mile TR (16-20 minutes)
June 5 8 mile TR (45-55 minutes)
6 mile TR (35-50 minutes)
4 mile TR (30-40 minutes)
June 6 Day Off- Mail/e-mail Workouts
June 7 8 mile TrR (40-55 minutes)
6 mile TrR (35-50 minutes)
4 mile TrR (30-40 minutes)
Meet at Fernwood Campground @ 7:00 am
June 8 6 mile TR (45-55 minutes)
4 mile TR (35-50 minutes)
3 mile TR (30-40 minutes)
June 9 5 mile TR (30-35 minutes)
3 mile TR (25-30 minutes)
2 mile TR (16-20 minutes)
June 10 7 mile TR (35-40 minutes)
6 mile TR (30-35 minutes)
3 mile TR (20-30 minutes)
Meet at Jensen Park @ 7:00 am
June 11 5 mile TR (30-35 minutes)
3 mile TR (25-30 minutes)
2 mile TR (16-20 minutes)
June 12 Gerald Anderson Road Race or
8 mile TR (45-55 minutes)
6 mile TR (45-55 minutes)
5 mile TR (40-50 minutes)
June 13 Day Off- Mail/e-mail Workouts
June 14 8 mile TrR (50-60 minutes)
6 mile TrR (45-55 minutes)
5 mile TrR (40-50 minutes)
Meet at Fernwood Campground @ 7:00 am
June 15 7 mile TR (45-55 minutes)
5 mile TR (40-50 minutes)
4 mile TR (35-45 minutes)
June 16 6 mile TR (35-45 minutes)
4 mile TR (30-35 minutes)
3 mile TR (20-30 minutes)
June 17 7 mile TR (45-50 minutes)
5 mile TR (35-50 minutes)
4 mile TR (30-40 minutes)
Meet at Jensen Park @ 7:00 am
June 18 4 mile TR (30-35 minutes)
3 mile TR (25-30 minutes)
2 mile TR (16-20 minutes)
June 19 8 mile TR (55-65 minutes) or
6 mile TR (45-55 minutes)
5 mile TR (40-50 minutes)
June 20 Day Off- Mail/e-mail Workouts
June 21 8 mile TrR (50-60 minutes)
6 mile TrR (45-55 minutes)
5 mile TrR (40-50 minutes)
Meet at Fernwood Campground @ 7:00 am
June 22 Meet at Jensen Park @ 7:00 am to get the next set of workouts. Come prepared to run!!!
PROGRAM BASICS-
Mondays and Saturdays- Training Runs, Trail Runs
Tuesdays and Thursdays- Fartlek, Tempo and Hill Runs
Wednesdays and Fridays- Short, Quick Training Runs
DIRECTIONS TO FERNWOOD CAMPGROUND:
Going east on Hwy 193: Go east past HAFB to Hwy 89. Go south on 89 about ½ 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 “T” 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 “T” 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.
May 31 - June 22, 2010 Workouts
There are three workouts listed for each day. The first 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.
KEYS AND SUGGESTIONS FOR YOUR WORKOUTS
1. Remember to e-mail your workout logs by each Monday even if you are not completing the entire workout schedule as outlined. Send them to: rbuhrley@dsdmail.net
2. Don't increase your mileage too rapidly. Maximum increase should be no more than a 10% each week.
3. Run on the softest surfaces available. This will help prevent shin splints and is easier for your legs to recover for the next workout. Grass is great, as are trails, etc.
4. Change sides of the road when running in an area with little traffic and wide shoulders. That helps equalize the stress on the "downhill" side of your legs.
5. Be as consistent as possible in the time you run. It is tough on the body to run a hard workout in the evening and then come back the next morning with another hard one.
6. If you decide to run two-a-days, just go every other day. In other words, three workouts in two days. Check with me first if you are interested in two-a-days.
7. Warm up and down properly. Jog, stretch, and do some basic running mechanic drills for 10-15 minutes before and 5-10 after each workout. This is especially true if the workout is an intense one.
8. Use a variety of routes and terrain (trails are good). Try not to run the same route every day.
9. You can substitute time for distance. A 5 mile TR becomes a 40 minute TR if that is your normal pace.
10. Cross-train when you suspect an injury or when you feel “hammered”. Biking, swimming, “power hiking” are good forms of cross training. KEY: try to keep the heart rate up close to the same level as when you are running.
11. 25-30% of your weekly mileage should come from your long run (usually Saturday- Monday if racing on Saturday).
12. Incorporate some strength training into your routine. There are several things you can do to help your strength level without having access to a gym, i.e. running hills, pushups, crunches, pull-ups, lunges, step-ups, etc.
13. Have good training shoes. Quality shoes help prevent injuries. Striders in Layton will give you a discount and are also very knowledgeable about helping you select the right shoe.
14. Find someone of the same running ability to work out with. That helps keep you motivated.
15. Recruit!! Find people new to the sport- encourage them to come to the workouts.
16. Contact us anytime if you have questions concerning your workouts. (775-0122 or rbuhrley@dsdmail.net) or rwilcox@dsdmail.net.
17. Follow the TEAM progress at: www.titanxc2010.blogspot.com.
18. Challenge yourself, have fun, and be careful!!!
NOTE: For this first set of workouts, plan on meeting at the Fernwood Campground trail head Monday mornings at 7:00 am (or 6:30 am at Syracuse High if you need a ride) and at Jensen Park Thursday mornings at 7:00 am. We will lift weights at the high school after the run when schedules permit.
WE WILL MEET AT Jensen Park, TUESDAY, June 22nd AT 7:00 AM TO HAND OUT THE NEXT SET OF WORKOUTS. From then on, we will continue to meet two-three times per week as a TEAM.
WORKOUT TERMS USED
TR= Training Run - This just means running at a fairly constant pace (check out Tables 3.1 and 3.2 to see what your pace should be) which is not so hard it will have you wheezing, gasping, etc. Generally your heartrate should reach the 160-180 range during these runs. It may be higher if it is hot, includes hills, etc. These are your longest runs in terms of distance.
FR= Fartlek Run - This literally means "speed play". In 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, although the roads will do.
TempR= Tempo Run - This is a shorter run at a very hard, constant pace. Your heartrate should get up into the 180-200 range for these workouts.
TrR= Trail Run - Use a variety of terrain, and watch out for turned ankles, rattlesnakes, etc.
Strides= 5-6 x 20-30 second runs at “fast and relaxed” pace using a quick turnover. Concentrate on relaxation and good running technique. DO NOT SPRINT!!
INT= Interval Workout - These workouts consist of running set distances or times at a certain pace with a set recovery in between each. The recovery phase may be passive (easy walk, stretch, etc.) or active (fast walk, jogging, etc.), depending on the intensity desired. These should not be included more than once a week during this phase of your training.
May 31 7 mile TrR (40-60 minutes)
6 mile TrR (35-50 minutes)
4 mile TrR (30-40 minutes)
Meet at Fernwood Campground @ 7:00 am
June 1 6 mile TR (40-45 minutes)
4 mile TR (30-35 minutes)
3 mile TR (20-30 minutes)
June 2 5 mile TR (30-35 minutes)
3 mile TR (25-30 minutes)
2 mile TR (16-20 minutes)
June 3 7 mile TR (45-55 minutes)
5 mile TR (35-50 minutes)
4 mile TR (30-40 minutes)
June 4 5 mile TR (30-35 minutes)
3 mile TR (25-30 minutes)
2 mile TR (16-20 minutes)
June 5 8 mile TR (45-55 minutes)
6 mile TR (35-50 minutes)
4 mile TR (30-40 minutes)
June 6 Day Off- Mail/e-mail Workouts
June 7 8 mile TrR (40-55 minutes)
6 mile TrR (35-50 minutes)
4 mile TrR (30-40 minutes)
Meet at Fernwood Campground @ 7:00 am
June 8 6 mile TR (45-55 minutes)
4 mile TR (35-50 minutes)
3 mile TR (30-40 minutes)
June 9 5 mile TR (30-35 minutes)
3 mile TR (25-30 minutes)
2 mile TR (16-20 minutes)
June 10 7 mile TR (35-40 minutes)
6 mile TR (30-35 minutes)
3 mile TR (20-30 minutes)
Meet at Jensen Park @ 7:00 am
June 11 5 mile TR (30-35 minutes)
3 mile TR (25-30 minutes)
2 mile TR (16-20 minutes)
June 12 Gerald Anderson Road Race or
8 mile TR (45-55 minutes)
6 mile TR (45-55 minutes)
5 mile TR (40-50 minutes)
June 13 Day Off- Mail/e-mail Workouts
June 14 8 mile TrR (50-60 minutes)
6 mile TrR (45-55 minutes)
5 mile TrR (40-50 minutes)
Meet at Fernwood Campground @ 7:00 am
June 15 7 mile TR (45-55 minutes)
5 mile TR (40-50 minutes)
4 mile TR (35-45 minutes)
June 16 6 mile TR (35-45 minutes)
4 mile TR (30-35 minutes)
3 mile TR (20-30 minutes)
June 17 7 mile TR (45-50 minutes)
5 mile TR (35-50 minutes)
4 mile TR (30-40 minutes)
Meet at Jensen Park @ 7:00 am
June 18 4 mile TR (30-35 minutes)
3 mile TR (25-30 minutes)
2 mile TR (16-20 minutes)
June 19 8 mile TR (55-65 minutes) or
6 mile TR (45-55 minutes)
5 mile TR (40-50 minutes)
June 20 Day Off- Mail/e-mail Workouts
June 21 8 mile TrR (50-60 minutes)
6 mile TrR (45-55 minutes)
5 mile TrR (40-50 minutes)
Meet at Fernwood Campground @ 7:00 am
June 22 Meet at Jensen Park @ 7:00 am to get the next set of workouts. Come prepared to run!!!
PROGRAM BASICS-
Mondays and Saturdays- Training Runs, Trail Runs
Tuesdays and Thursdays- Fartlek, Tempo and Hill Runs
Wednesdays and Fridays- Short, Quick Training Runs
DIRECTIONS TO FERNWOOD CAMPGROUND:
Going east on Hwy 193: Go east past HAFB to Hwy 89. Go south on 89 about ½ 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 “T” 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 “T” 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.
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