DCC Boys Varsity

23rd Annual Davis Clipper Invitational
September 15, 2010 Layton City Park
Course: 2.75 miles Conditions: 80 degrees, clear, damp course
VARSITY BOYS RESULTS Course Record:14:07 by Josh Adams, Davis, 2004

1. 14:34 Austin Neuner Davis
2. 14:38 Braden Cromar Davis
3. 14:39 Preston Johnson Davis
4. 14:40 Layne McKenna Viewmont
5. 14:42 Joe White Davis
6. 14:45 Brad Nye Davis
7. 14:45 Parker Evans Bountiful
8. 14:47 Jaxon Hansen Syracuse
9. 14:47 Logan Wood Davis
10. 14:47 Caleb Waldron Northridge
11. 14:47 Kevin Martin Viewmont
14:54 Skylar Williams Davis
14:57 Alex Hedquist Davis
15:02 Adam Mathias Davis
15:02 Matt Swanson Davis
15:13 Zach Schofield Davis
12. 15:13 Drew Linton Viewmont
13. 15:17 Aarim Farnsworth Woods Cross
14. 15:18 Preston Williams Syracuse
15. 15:20 Cody Dangerfield Clearfield
16. 15:20 Kohle Perkes Bountiful
17. 15:20 Matt Munns Davis
18. 15:22 Jeff Michel Syracuse
19. 15:36 Brandon Yardley Syracuse
20. 15:43 Marcus Lindmeir Bountiful
21. 15:44 Carson Hawkes Bountiful
22. 15:45 Alex Andersen Northridge
23. 15:46 Frank Owens Syracuse
24. 15:47 Joseph Richards Bountiful
25. 15:47 Jacob Stone Woods Cross
26. 15:47 Dillon Despain Woods Cross
27. 15:56 Dylan Rossmango Syracuse
28. 15:58 Austen Ensign Woods Cross
29. 16:02 Mikey McSwain Viewmont
16:07 Thomas Hill Syracuse
30. 16:14 Hayden Blackburn Viewmont
31. 16:15 Rob Dunn Bountiful
32. 16:17 Weston Atkins Syracuse
33. 16:26 Andrew Cowley Northridge
34. 16:34 Nathan Sutherland Woods Cross
16:34 Hayden Lott Bountiful
35. 16:36 Kason Kendall Bountiful
36. 16:37 Rees Madsen Layton
37. 16:38 Brenden Starkey Layton
38. 16:38 Ryan Petersen Clearfield
39. 16:40 Tanner Luke Viewmont
40. 16:43 Cody Lloyd Layton
41. 16:52 Parker Hall Northridge
42. 16:55 Logan Swallow Clearfield
43. 16:58 Tanner Phillips Viewmont
44. 17:01 Ryan Hudson Woods Cross
17:03 Tyson Wall Viewmont
45. 17:05 Dillon Amador Northridge
46. 17:06 Seth Christiansen Layton
47. 17:08 Tyson Howard Northridge
48. 17:19 Garet Fox Clearfield
49. 17:21 Colby Rasmussen Clearfield
50. 17:26 Sean Reid Clearfield
51. 17:28 Stockton Nye Clearfield
17:59 Ryan Freeman Viewmont
52. 18:24 Trevor Parry Northridge
53. 18:25 Brevin Schade Layton
18:29 Jacob Bednar Viewmont
54. 19:53 Erik Clemens Layton

BOYS VARSITY TEAM SCORES
17 Davis (1, 2, 3, 5, 6) 9, 17
82 Syracuse (8, 14, 18, 19, 23) 27, 32
86 Viewmont (4, 11, 12, 29, 30) 39, 43
88 Bountiful (7, 16, 20,21, 24) 31, 35
116 Woods Cross (13, 25, 26, 28, 34) 44
151 Northridge (10, 22, 33, 41, 45) 47, 52
192 Clearfield (15, 38, 42, 48, 49) 50, 51
212 Layton (36, 37, 40, 46, 53) 54

DCC Boys JV

23rd Annual Davis Clipper Invitational
September 15, 2010 Layton City Park
Course: 2.75 miles Conditions: 80 degrees, clear, damp course
JUNIOR VARSITY BOYS RESULTS Course Record:14:07 by Josh Adams, Davis, 2004

1. 15:31 Jackson Sagers Davis
2. 15:31 Spencer Jones Davis
3. 15:36 Austin Allred Davis
4. 15:43 Hayden Hansen Davis
5. 15:58 Phillip Baker Davis
6. 16:07 Nate Lee Davis
7. 16:08 Adam Seelos Davis
8. 16:10 Andrew Skidmore Syracuse
9. 16:10 James Stenquist Davis
10. 16:14 Kaden Gilchrist Davis
11. 16:15 Ryan Lee Davis
12. 16:24 Kai Selin Woods Cross
13. 16:34 Taylor Goldsberry Davis
14. 16:35 Bradley Fry Davis
15. 16:39 Andrew Aposhian Davis
16. 16:42 Austin Tate Woods Cross
17. 16:42 Curtis Knight Davis
18. 16:45 Austin Kirk Woods Cross
19. 16:59 Braden Despain Woods Cross
20. 16:59 Rex Sumsion Davis
21. 17:01 Joseph Bailey Davis
22. 17:02 Korbin Birrell Davis
23. 17:02 Austin Goff Clearfield
24. 17:03 Spencer Griffin Syracuse
25. 17:03 Devin Vance Davis
26. 17:07 Ben Lindstrom Bountiful
27. 17:11 Devin Shelley Clearfield
28. 17:12 Seth Thompson Davis
29. 17:14 Jordan Warner Woods Cross
30. 17:17 Nelson Davis Davis
31. 17:17 Kaden Howell Clearfield
32. 17:19 Ryan Tanner Davis
33. 17:20 Parker Williams Syracuse
34. 17:21 Colby Taylor Bountiful
35. 17:22 Kyle Linder Northridge
36. 17:25 Colton Stanger Northridge
37. 17:31 Phillipp Bartels Clearfield
38. 17:33 Cody Kelley Syracuse
39. 17:38 Jed Brough Davis
40. 17:44 Tommy Moncur Davis
41. 17:46 Jeremy Gibbs Woods Cross
42. 17:50 Jinno Guevarra Woods Cross
43. 17:53 Adam Berry Davis
44. 17:54 Taylor Ngo Clearfield
45. 17:55 Corbin Whittle Northridge
46. 17:56 Zach Page Woods Cross
47. 18:03 Kyler Moore Clearfield
48. 18:05 Trevor McCleery Bountiful
49. 18:06 Jaxon Graham Northridge
50. 18:11 Connor Koehler Woods Cross
51. 18:14 Matt Tingey Viewmont
52. 18:15 Tyler Weaver Syracuse
53. 18:15 Mason Sutton Viewmont
54. 18:15 Lance Allred Woods Cross
55. 18:16 Trevor Fry Davis
56. 18:17 Robert Gates Woods Cross
57. 18:18 Kyle Olsen Woods Cross
58. 18:18 Colby Johnson Syracuse
59. 18:19 Matt Taylor Davis
60. 18:21 Nick Mason Davis
61. 18:22 Isaac Clouse Davis
62. 18:24 Kyle Storey Davis
63. 18:25 Ross Valeikas Davis
64. 18:26 Dexter Murray Woods Cross
65. 18:26 Shawn Miller Davis
66. 18:28 Matt Tolman Woods Cross
67. 18:31 Jared Nelson Woods Cross
68. 18:32 Lincoln Smith Woods Cross
69. 18:35 Kalin Craynor Clearfield
70. 18:38 Clayton Swenson Davis
71. 18:39 Bryce Stephens Davis
72. 18:42 Ben Horsley Woods Cross
73. 18:42 Noah Anderson Bountiful
74. 18:43 Alden Swallow Clearfield
75. 18:46 Zac Love Clearfield
76. 18:47 Dan Wybrow Davis
77. 18:48 Devin Fawcett Clearfield
78. 18:50 Brady Cook Syracuse
79. 18:51 Corbin Slack Clearfield
80. 18:56 Kyle Nelson Woods Cross
81. 18:52 Van Demille Davis
82. 19:01 Joe Johnson Woods Cross
83. 19:04 Jeff Johnson Woods Cross
84. 19:08 James Nicolas Davis
85. 19:14 Devin Farnsworth Davis
86. 19:15 Tyson Jeppson Davis
87. 19:18 Christian Wheeler Woods Cross
88. 19:23 Ryan Rogers Viewmont
89. 19:26 Kimball Potter Davis
90. 19:31 Tanner Howell Viewmont
91. 19:32 Mitchell Best Viewmont
92. 19:36 Joshua Lee Syracuse
93. 19:37 Jaden Ralphs Clearfield
94. 19:38 CJ Parkinson Clearfield
95. 19:45 Collin Pace Davis
96. 19:47 Daniel Curtis Clearfield
97. 19:48 Chris Scott Clearfield
98. 19:52 Andy Michaelis Davis
99. 20:00 Dallin Wells Clearfield
100. 20:04 Skyler Goff Bountiful
101. 20:28 Colton Redford Syracuse
102. 20:33 Dallin Wright Viewmont
103. 20:36 Brandon Loveridge Woods Cross
104. 20:36 Kevin Bishop Woods Cross
105. 20:39 Colton Adair Woods Cross
106. 20:45 Grey Christianson Viewmont
107. 20:47 Neil Sodja Davis
108. 21:17 Josh Flores Syracuse
109. 21:27 Mark Lindstrom Davis
110. 21:28 Hunter Ririe Viewmont
111. 21:31 Josh Valentine Davis
112. 22:17 Tom Lakey Syracuse
113. 22:25 Daniel Barton Clearfield
114. 22:46 David Walter Viewmont
115. 22:49 Leif Schott Clearfield
116. 22:49 Blake Garlick Viewmont
117. 24:09 Nathan Lutz Syracuse
118. 24:49 Stephan Smith Clearfield

FINAL JUNIOR VARSITY TEAM SCORES
15 Davis (1, 2, 3, 4, 5) 6, 7
59 Woods Cross (9, 10, 11, 12, 17) 23, 24
92 Syracuse (8, 14, 19, 22, 29) 31, 34
93 Clearfield (13, 16, 18, 21, 25) 26, 32
133 Bountiful (15, 20, 27, 33, 38)
166 Viewmont (28, 30, 35, 36, 37) 39, 40

XC Update - Sept 13, 2010

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

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.

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!!

/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?

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.