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.
Monday, July 12, 2010
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.
Tuesday, December 8, 2009
Foot Locker Update
What a great trip!!! It’s hard to imagine how this can be said when almost 50% of the 70-hour trip was spent on a bus. But even that part of the trip was fun. Here is a re-cap for those who didn’t go.
PRE-RACE
We left Thursday night about 7:00 pm and drove pretty much straight through (except for a couple potty breaks) to California. After breakfast at Denny’s, we went to Mt. San Antonio College to run the course and get registration taken care of. Then our great bus driver, Ken, took us to Newport Beach for a couple hours in the sun and surf. The weather was perfect for December. After convincing Kiana that she couldn’t jump in and ride the sea lion, we left Newport for our hotel in Diamond Bar. After a frustrating 45-minute check-in process, most went their separate ways to get dinner and kick back before an early “hit the sack” curfew.
RACE-DAY
The 5:00 am Saturday morning wake up call was not great with a great deal of enthusiasm. However, following a light breakfast, we boarded the bus (following an equally frustrating check-out process) and traveled to the course. Most of the morning was chilly and overcast with the coastal fog keeping the temperature perfect for runners but not ideal for spectators. The races got underway at 7:10 and continued until about 11:30. I’m listing the results of each race with the number of competitors, place and time for all of the Titans and our other traveling mates from Weber, Highland and former/future Davis runners. All races were run over the famous Mt. SAC course. It is a very challenging course with several tough hills. The 7th/8th Grade race was 2 miles, all others were 5000 meters.
Coed 7th/8th Grade 2-mile (106 finishers)
40- 12:53 - Josh Ward
48 - 13:10 - Sharlie Dimick (8th girl)
100 - 16:38 - Madison Wilcox
Coaches/Supporters Race (190)
1 - 15:47 - Jared Ward (2007 Davis graduate, BYU runner-to-be)
86 - 21:21 - Coach Wilcox
120 - 24:13 - Coach Buhrley
Fr/Soph Girls (208)
78 - 22:55 - Mikelann Wilcox
146 - 25:35 - Mary Santistevan (Highland)
165 - 27:01 - Regan Turner (Highland)
Fr/Soph Boys (321)
157 - 20:10 - Frank Owens
205 - 20:50 - Dylan Rossmango
209 - 20:54 - Tom Hill
219 - 21:05 - Lance Gossett
Junior Girls (176)
9 - 20:43 - Taylee Hamblin
80 - 23:25 - Paige Montgomery (Weber)
100 - 23:57 - Lindsey McFarland
106 - 24:10 - Jaine Montgomery (Weber)
134 - 25:55 - Daylyn Johnston
Junior Boys (259)
75 - 18:14 - Preston Williams
105 - 18:46 - Weston Atkins
Senior Girls (134)
4 - 20:14 Ally Deeter (Weber)
59 - 22:49 - Kiana Tebbs
119 - 27:48 - Haley Busby
Senior Boys (214)
31 - 17:44 - Jake Robinson (Weber)
65 - 18:13 - Mark Barnard (Highland)
74 - 18:18 - Kyle Kelly
99 - 18:51 - Tyrell Pearce
116 - 19:27 - Alec Turner (Highland)
205 - 24:14 - Julian Alvarez
All West Fr/Soph Girls (64)
5 - 19:54 - Karlee Deeter (Weber)
All West Fr/Soph Boys (82)
41 - 18:13 - Brandon Yardley
Seeded Girls (109)
49 - 19:35 - Kate Stringfellow (Highland)
102 - 21:26 - Hannah Williams
Seeded Boys (175)
58 - 16:42 - Austin Costley
84 - 17:01 - Jake Rossmango
RACES HIGHLIGHTS
There were several great efforts turned in by our “Bus TEAM”. Sharlie Dimick ran great to finish as the 8th girl in the 7th/8th grade race. Jared Ward won the Coach/Supporter race. He is the only Davis High runner to ever qualify for Foot Locker Nationals (2006). His time of 15:47 would have won him a return trip to nationals. Not bad considering he was still on his mission about three months ago. Coach Wilcox ran great to finish in 21:21. Taylee Hamblin was running on a stress fracture and still finished 9th in the Junior Girls race. Ally Deeter (Weber) ran a great race to finish 4th in the Senior Girls race. Karlee Deeter (also Weber) placed 5th in the All West Fr/Soph Girls race. Kate Stringfellow placed 49th in the Seeded Girls race. She had the 5th fastest time for a Utah girl. Austin Costley was 58th in the Seeded Boys and was Utah’s #4 finisher. Jake Rossmango was 84th and was Utah’s #6 finisher.
There were many other highlights and some disappointments. Julian Alvarez and Hannah Williams couldn’t overcome injuries to run the races they had hoped for. I couldn’t overcome 20 pounds, 40 years and no talent to catch Jared in the Supporters race. However, I suffered for 8 ½ minutes more than Jared did. Several ran with limited quality training as they were trying to re-hab injuries. Nevertheless, the efforts by everyone competing were still there. You should all feel proud- only about 5% of Americans could even walk up the Switchbacks.
POST-RACE
As soon as the races were finished, it was off to Las Vegas and the Hampton Inn with a brief stop in Barstow to catch a bite. Following a much quicker check-in, the entire crew made the trek to New York / New York. This was the starting point for a few hours on the strip. Most rode the coaster, checked out a few of the shops, and were ready to return to the hotel long before the 11:30 deadline. It was a peaceful night at the hotel, at least in my room. Following an early wake-up and quick breakfast, it was back on the bus for the final leg of the journey. There was only one pit stop in Cedar City to eat- other than that, it was clear sailing. By 5:00 pm, we were back in Syracuse ready for Kyle, Austin and Jake to clean the bus. It was really nice to be greeted by snow and 20 degree air after suffering through the sunny, 65 degree conditions at the beach.
THANKS
Thanks to everyone that went for making it an enjoyable trip. Thanks to Coach and Mrs. Wilcox for their help. It’s great to have that type of support. Thanks to Jared for coming along. He is a great role model and an invaluable source of information that can help everyone become a better runner/person. AND, most importantly, thanks to all athletes for your cooperation and help in making the trip successful. The bus driver said it was the best group of young people he has ever driven. I agree. I hope you had as good a time as I did. There are only a couple things that need to change next year: More Titans on board, a different motel in California, and no coaches over 60 running the race. If those things happen, Foot Locker 2010 can be better than 2009!!!
PRE-RACE
We left Thursday night about 7:00 pm and drove pretty much straight through (except for a couple potty breaks) to California. After breakfast at Denny’s, we went to Mt. San Antonio College to run the course and get registration taken care of. Then our great bus driver, Ken, took us to Newport Beach for a couple hours in the sun and surf. The weather was perfect for December. After convincing Kiana that she couldn’t jump in and ride the sea lion, we left Newport for our hotel in Diamond Bar. After a frustrating 45-minute check-in process, most went their separate ways to get dinner and kick back before an early “hit the sack” curfew.
RACE-DAY
The 5:00 am Saturday morning wake up call was not great with a great deal of enthusiasm. However, following a light breakfast, we boarded the bus (following an equally frustrating check-out process) and traveled to the course. Most of the morning was chilly and overcast with the coastal fog keeping the temperature perfect for runners but not ideal for spectators. The races got underway at 7:10 and continued until about 11:30. I’m listing the results of each race with the number of competitors, place and time for all of the Titans and our other traveling mates from Weber, Highland and former/future Davis runners. All races were run over the famous Mt. SAC course. It is a very challenging course with several tough hills. The 7th/8th Grade race was 2 miles, all others were 5000 meters.
Coed 7th/8th Grade 2-mile (106 finishers)
40- 12:53 - Josh Ward
48 - 13:10 - Sharlie Dimick (8th girl)
100 - 16:38 - Madison Wilcox
Coaches/Supporters Race (190)
1 - 15:47 - Jared Ward (2007 Davis graduate, BYU runner-to-be)
86 - 21:21 - Coach Wilcox
120 - 24:13 - Coach Buhrley
Fr/Soph Girls (208)
78 - 22:55 - Mikelann Wilcox
146 - 25:35 - Mary Santistevan (Highland)
165 - 27:01 - Regan Turner (Highland)
Fr/Soph Boys (321)
157 - 20:10 - Frank Owens
205 - 20:50 - Dylan Rossmango
209 - 20:54 - Tom Hill
219 - 21:05 - Lance Gossett
Junior Girls (176)
9 - 20:43 - Taylee Hamblin
80 - 23:25 - Paige Montgomery (Weber)
100 - 23:57 - Lindsey McFarland
106 - 24:10 - Jaine Montgomery (Weber)
134 - 25:55 - Daylyn Johnston
Junior Boys (259)
75 - 18:14 - Preston Williams
105 - 18:46 - Weston Atkins
Senior Girls (134)
4 - 20:14 Ally Deeter (Weber)
59 - 22:49 - Kiana Tebbs
119 - 27:48 - Haley Busby
Senior Boys (214)
31 - 17:44 - Jake Robinson (Weber)
65 - 18:13 - Mark Barnard (Highland)
74 - 18:18 - Kyle Kelly
99 - 18:51 - Tyrell Pearce
116 - 19:27 - Alec Turner (Highland)
205 - 24:14 - Julian Alvarez
All West Fr/Soph Girls (64)
5 - 19:54 - Karlee Deeter (Weber)
All West Fr/Soph Boys (82)
41 - 18:13 - Brandon Yardley
Seeded Girls (109)
49 - 19:35 - Kate Stringfellow (Highland)
102 - 21:26 - Hannah Williams
Seeded Boys (175)
58 - 16:42 - Austin Costley
84 - 17:01 - Jake Rossmango
RACES HIGHLIGHTS
There were several great efforts turned in by our “Bus TEAM”. Sharlie Dimick ran great to finish as the 8th girl in the 7th/8th grade race. Jared Ward won the Coach/Supporter race. He is the only Davis High runner to ever qualify for Foot Locker Nationals (2006). His time of 15:47 would have won him a return trip to nationals. Not bad considering he was still on his mission about three months ago. Coach Wilcox ran great to finish in 21:21. Taylee Hamblin was running on a stress fracture and still finished 9th in the Junior Girls race. Ally Deeter (Weber) ran a great race to finish 4th in the Senior Girls race. Karlee Deeter (also Weber) placed 5th in the All West Fr/Soph Girls race. Kate Stringfellow placed 49th in the Seeded Girls race. She had the 5th fastest time for a Utah girl. Austin Costley was 58th in the Seeded Boys and was Utah’s #4 finisher. Jake Rossmango was 84th and was Utah’s #6 finisher.
There were many other highlights and some disappointments. Julian Alvarez and Hannah Williams couldn’t overcome injuries to run the races they had hoped for. I couldn’t overcome 20 pounds, 40 years and no talent to catch Jared in the Supporters race. However, I suffered for 8 ½ minutes more than Jared did. Several ran with limited quality training as they were trying to re-hab injuries. Nevertheless, the efforts by everyone competing were still there. You should all feel proud- only about 5% of Americans could even walk up the Switchbacks.
POST-RACE
As soon as the races were finished, it was off to Las Vegas and the Hampton Inn with a brief stop in Barstow to catch a bite. Following a much quicker check-in, the entire crew made the trek to New York / New York. This was the starting point for a few hours on the strip. Most rode the coaster, checked out a few of the shops, and were ready to return to the hotel long before the 11:30 deadline. It was a peaceful night at the hotel, at least in my room. Following an early wake-up and quick breakfast, it was back on the bus for the final leg of the journey. There was only one pit stop in Cedar City to eat- other than that, it was clear sailing. By 5:00 pm, we were back in Syracuse ready for Kyle, Austin and Jake to clean the bus. It was really nice to be greeted by snow and 20 degree air after suffering through the sunny, 65 degree conditions at the beach.
THANKS
Thanks to everyone that went for making it an enjoyable trip. Thanks to Coach and Mrs. Wilcox for their help. It’s great to have that type of support. Thanks to Jared for coming along. He is a great role model and an invaluable source of information that can help everyone become a better runner/person. AND, most importantly, thanks to all athletes for your cooperation and help in making the trip successful. The bus driver said it was the best group of young people he has ever driven. I agree. I hope you had as good a time as I did. There are only a couple things that need to change next year: More Titans on board, a different motel in California, and no coaches over 60 running the race. If those things happen, Foot Locker 2010 can be better than 2009!!!
Sunday, October 25, 2009
XC Update - October 25
Titan XC Update - Oct 25, 2009
GREAT STATE MEET FOR THE TITANS
The regular season came to an end in great fashion Wednesday at Sugarhouse Park in Salt Lake City. The Lady Titans had their most complete race of the year to finish 3rd while a short-handed Boys TEAM battled hard to place 9th. The finish by the Girls was the highest ever for a Lady Titan team in any sport in State Championship competition.
Hannah Williams capped off a great senior year as her 9th place finish made her a First Team All-State selection. Her time was 19:19 over the tough 3.0 mile course. Taylee Hamblin also had a great race as she placed 20th while running 20:03. Kiana Tebbs capped off a very good final two weeks as her 20:24 time was good enough to place 31st. Lindsey McFarland had her best race of the year finishing 42nd in 20:43. Mikelann Wilcox ran a strong race to place 46th in 20:52. Abby Rich placed 76th in 22:00 and Haley Busby 99th in 23:35. Contributing to a great TEAM finish by these two seniors was a good way to end their Cross Country careers. In the TEAM race, the Lady Titan finished behind American Fork and Davis.
Austin Costley and Jake Rossmango ran very patient races moving up from about 30th place with a mile to go to finish in 9th and 12th. Austin’s time was 15:59 and earned him First Team All-State honors. Jake just missed out on All-State with his outstanding 16:08 time. Brandon Yardley (68th, 17:20), Jaxon Hansen (76th, 17:26), Tyrell Pearce (77th, 17:26) and Kyle Kelly (85th, 17:43) ran strong races over the tough course. Steven Wilcox capped off his career with a great memory by running in the State Championships. He finished 108th in 18:26. Steve was one of the few “original Titans” meeting on the trails three months before the school opened. Running at State was a fitting climax.
The meet was a great way to finish off an outstanding season. Many athletes worked extremely hard over the last 12 months and the efforts paid off with some outstanding results. Hopefully, the same commitment with greater numbers will keep the program improving next year.
Complete results for State can be found at: www.runnercard.com.
FOOT LOCKER
It looks to be about 90% certain that we will take a bus to Foot Locker. It’s a great meet and great trip. It would be nice to have our entire TEAM make the trip. We will make sure we keep the cost at $150 per person. More information will be sent out soon.
COMING UP
Ultimate Frisbee- The Titans will take on Davis XC in an Ultimate Frisbee game Tuesday. Game time is 3:15- or there abouts. I think the Titans will humble the Darts.
TEAM Banquet- Our banquet will be held at Golden Corral November 11th at 6:00 pm. Parents are invited. The cost will be $10.00 per person. We will get final numbers attending in a couple weeks
RIGHT NOW
We need to start now if we want to keep the program moving upward. Now is the time to increase mileage but decrease intensity. LET’S KEEP THE PROGRAM MOVING IN THE RIGHT DIRECTION!!!
GREAT STATE MEET FOR THE TITANS
The regular season came to an end in great fashion Wednesday at Sugarhouse Park in Salt Lake City. The Lady Titans had their most complete race of the year to finish 3rd while a short-handed Boys TEAM battled hard to place 9th. The finish by the Girls was the highest ever for a Lady Titan team in any sport in State Championship competition.
Hannah Williams capped off a great senior year as her 9th place finish made her a First Team All-State selection. Her time was 19:19 over the tough 3.0 mile course. Taylee Hamblin also had a great race as she placed 20th while running 20:03. Kiana Tebbs capped off a very good final two weeks as her 20:24 time was good enough to place 31st. Lindsey McFarland had her best race of the year finishing 42nd in 20:43. Mikelann Wilcox ran a strong race to place 46th in 20:52. Abby Rich placed 76th in 22:00 and Haley Busby 99th in 23:35. Contributing to a great TEAM finish by these two seniors was a good way to end their Cross Country careers. In the TEAM race, the Lady Titan finished behind American Fork and Davis.
Austin Costley and Jake Rossmango ran very patient races moving up from about 30th place with a mile to go to finish in 9th and 12th. Austin’s time was 15:59 and earned him First Team All-State honors. Jake just missed out on All-State with his outstanding 16:08 time. Brandon Yardley (68th, 17:20), Jaxon Hansen (76th, 17:26), Tyrell Pearce (77th, 17:26) and Kyle Kelly (85th, 17:43) ran strong races over the tough course. Steven Wilcox capped off his career with a great memory by running in the State Championships. He finished 108th in 18:26. Steve was one of the few “original Titans” meeting on the trails three months before the school opened. Running at State was a fitting climax.
The meet was a great way to finish off an outstanding season. Many athletes worked extremely hard over the last 12 months and the efforts paid off with some outstanding results. Hopefully, the same commitment with greater numbers will keep the program improving next year.
Complete results for State can be found at: www.runnercard.com.
FOOT LOCKER
It looks to be about 90% certain that we will take a bus to Foot Locker. It’s a great meet and great trip. It would be nice to have our entire TEAM make the trip. We will make sure we keep the cost at $150 per person. More information will be sent out soon.
COMING UP
Ultimate Frisbee- The Titans will take on Davis XC in an Ultimate Frisbee game Tuesday. Game time is 3:15- or there abouts. I think the Titans will humble the Darts.
TEAM Banquet- Our banquet will be held at Golden Corral November 11th at 6:00 pm. Parents are invited. The cost will be $10.00 per person. We will get final numbers attending in a couple weeks
RIGHT NOW
We need to start now if we want to keep the program moving upward. Now is the time to increase mileage but decrease intensity. LET’S KEEP THE PROGRAM MOVING IN THE RIGHT DIRECTION!!!
Saturday, October 17, 2009
XC Update - Oct 18
Titan XC Update - Oct 18, 2009
THANKS
A big thanks to so many who helped make the Region One Championships a success. Thanks to the parents who helped and supported, especially Bill Wilcox. He not only took care of the finish area, but he and Julie fed the kids the night before the meet. Thanks to Paul Murray for his help as the starter and finish judge. Rob and Stacie Wilcox covered about ½ of the jobs that needed to be taken care of. John Merrill and the student body officers and advisors were great. John provided the sound system that added a great deal to the meet. A huge thanks to the administration for their support and help with the awards. In over 30 years of coaching, I’ve never had a more supportive administration. Kelsey Westbroeke’s typing skills saved many hours of work. It was great to see so many students, parents, etc., out on the course supporting the TEAM. And finally, thanks to a great group of kids who not only put forth an outstanding effort on the course, but were also great in helping set up the course, officiate, and take clean up after the meet was over. You run your guts out, then get to run the course again to pick everything up. Bottom line: Thanks to everyone for helping make Region Championships a very successful meet.
TITANS FINISH SECOND IN REGION
For the second year in a row, both Boys and Girls TEAMS finished 2nd behind Davis High at the Region One Championships. From top to bottom, the nine-team region is probably the toughest in the state. To place that high took some great efforts from the entire TEAM. Over ½ of those running had their fastest mile average of the year, even when compared to the shorter courses. The efforts over the wet, 3-mile course were outstanding.
As usual, Hannah Williams led the Girls efforts. She ran a tough race to finish 3rd in 19:16. She was just behind Davis High’s Meghan Hedquist and Jessie Wilding. Taylee Hamblin moved up several places over the last mile to place 9th while running 19:45. Hannah and Taylee made the All-Region Team with their efforts. Kiana Tebbs had her best race of the year running 20:12 to place 15th. Mikelann Wilcox (18th, 20:27), Lindsey McFarland (22nd, 21:01), Shelby Cadwell (24th, 21:04) and Abby Rich (30th, 21:47) all ran strong races to help out the TEAM effort. While Davis easily won the meet, the Lady Titans had to run well to finish with 67 points, comfortably ahead of Fremont (96), Weber (101), and Viewmont (104).
The Boys race was equally impressive as the Titans finished with 75 points to outdistance rivals Weber (88), Viewmont (130) and Clearfield (149). The leaders were tightly packed over the first mile. Then Jake Rossmango made a bold “Prefontaine” move to forge a 10-second gap over the pack. Unfortunately, he wasn’t able to hold the lead and finished 2nd to Davis’ Logan Petty. Jake’s time was 16:08- a gutsy performance to say the least. Austin Costley did not have his best race of the year but still finished 4th in 16:16. Not bad- have a “bad race” (his evaluation) and still finish 4th in a tough region. Both Jake and Austin were named to the All-Region Team. Preston Williams finished 21st in 17:07. This was 20-seconds slower than last year. Bad performance? NO WAY!! He found out the next day that he was running on a stress fracture in his lower leg. Just finishing was an incredible performance. He will miss State and be in a boot for a few weeks. Luckily, Jaxon Hansen (23rd, 17:08), Tyrell Pearce (25th, 17:13), Brandon Yardley (26th, 17:15) and Kyle Kelly (29th, 17:20) ran strong races to take up the slack. Without their strong efforts, Weber would have easily caught us.
Daylyn Johnston ran great in the Girls Junior Varsity race. She finished 11th in 22:12. Her time was good enough to have run varsity for any TEAM except Davis and Syracuse. Sasha Russell (21st, 21:09) and Haley Busby (23rd, 23:16) ran their best races of the year. Jessica Tomlinson, told by her Dr. not to run, didn’t listen and ran very strong to finish 36th in 24:42. Cambria Bitter (25:58) and Mckenna Peterson (27:47) had strong races to finish off the year.
Steve Wilcox had his best race of the year in the Boys Junior Varsity as he ran 18:04 to finish 18th. Dylan Rossmango had by far his best race of the season running 18:19 to place 24th. Matt Clough was just one spot behind finishing in 18:20. Weston Atkins, not on top of his game, ran very tough to place 30th in 18:29. Frank Owens (34th, 18:35), Brandon Hansen (36th, 18:37) and Parker Williams (43rd, 18:47) finished strong to help the Titan JV TEAM place 3rd. Thomas Hill (63rd, 19:02) and Julian Alvarez (64th, 19:03) paced each other to strong races. Grant Patterson (94th, 20:07), Lance Gossett (96th, 20:16), Spencer Griffin (111th, 20:58), Josh Flores (123rd, 21:36), and Gregg Marchant (140th, 22:51) ran very well to finish out their regular season. Complete results can be found at: www.titanxc09.blogspot.com.
ATHLETES OF THE WEEK
Selected as the Athletes of the Week were Kiana Tebbs, who had her best race of the year at Region (but has a better one coming up) and Steve Wilcox, who also had a great race and earned a spot on the State Championship squad.
STATE CHAMPIONSHIPS!!!!
The State Championships will take place Wednesday at Sugarhouse Park in Salt Lake. Directions: take I-15 south to I-80 east. Go east on I-80 then take the 13th east exit. Go north to 21st south. You can’t miss the park. Give yourself plenty of time to find parking- it is scarce. If you would like a map and information concerning the meet, go to the following link: http://www.uhsaa.org/bxcountry/2009/stateinfo.pdf The Girls are scheduled to run at 3:30, the Boys at 4:00. Athletes: You will be excused at 12:15 and the bus will leave at 12:30.
What to look for: In the Girls race, Davis should battle American Fork for the title. There are several teams that will be close for 3rd through about 8th. The Lady Titans should be one of those teams. For us to crack the top-5, we probably will need our first five to finish in the top-40. Individually, Davis’ Meghan Hedquist and Jessie Wilding, a couple girls from American Fork and our own Hannah Williams should compete for the top spots. And look for a rapidly improving Taylee Hamblin to be close to the top 10-15.
American Fork (ranked #12 in the nation) is easily the favorite in the boys team race. Davis should finish 2nd. Four other teams (Hillcrest, Pleasant Grove, Bingham and Alta) are ranked in the top-20 in the Southwest Region of the U.S. Skyline is also running very well. Cracking into the top-6 will take a supreme effort by the Titans. If we can get our top five to finish in the top-50, we have a shot at placing high. Individually, American Fork has three top runners along with one from Lone Peak and Alta. Our region has four-five who should battle for the top spots. And that list includes Jake Rossmango and Austin Costley. Both should compete for top-10 finishes.
State will be exciting. As far as Cross Country goes, it will be the last “hurrah” for some great seniors. They deserve to go out in a blaze of glory. Coaches prediction: The months of training, dedication and sacrifice will pay off in the best TEAM performance of the year. Knowing that you have prepared very well and have the support of your TEAM will give you the energy and confidence to run your best at State. GOOD LUCK!!!
PICTURE RETAKE
Due to some “technical difficulties”, we will re-take TEAM pictures Friday after school. Have your uniforms with you, cleaned, ready to turn in.
EXTRA SHIRTS
There are a few extra shirts and hoodies. If you are interested in buying them, first come, first served. Here is what I have:
Regular t-shirts ($10) 3-med, 3-large, 3-Xlarge
Long-sleeved t-shirts ($15) 2-med, 1-large
Long-sleeved dri-fit ($20) 1-med, 1-large
Hoodies ($30) 1-med, 1-large
UPCOMING SCHEDULE
Wed, Oct 21 - State Championships @ Sugarhouse Park
Thur, Oct 22 - Ultimate Frisbee Workouts Begin
Fri, Oct 23 - TEAM Pictures after school
THANKS
A big thanks to so many who helped make the Region One Championships a success. Thanks to the parents who helped and supported, especially Bill Wilcox. He not only took care of the finish area, but he and Julie fed the kids the night before the meet. Thanks to Paul Murray for his help as the starter and finish judge. Rob and Stacie Wilcox covered about ½ of the jobs that needed to be taken care of. John Merrill and the student body officers and advisors were great. John provided the sound system that added a great deal to the meet. A huge thanks to the administration for their support and help with the awards. In over 30 years of coaching, I’ve never had a more supportive administration. Kelsey Westbroeke’s typing skills saved many hours of work. It was great to see so many students, parents, etc., out on the course supporting the TEAM. And finally, thanks to a great group of kids who not only put forth an outstanding effort on the course, but were also great in helping set up the course, officiate, and take clean up after the meet was over. You run your guts out, then get to run the course again to pick everything up. Bottom line: Thanks to everyone for helping make Region Championships a very successful meet.
TITANS FINISH SECOND IN REGION
For the second year in a row, both Boys and Girls TEAMS finished 2nd behind Davis High at the Region One Championships. From top to bottom, the nine-team region is probably the toughest in the state. To place that high took some great efforts from the entire TEAM. Over ½ of those running had their fastest mile average of the year, even when compared to the shorter courses. The efforts over the wet, 3-mile course were outstanding.
As usual, Hannah Williams led the Girls efforts. She ran a tough race to finish 3rd in 19:16. She was just behind Davis High’s Meghan Hedquist and Jessie Wilding. Taylee Hamblin moved up several places over the last mile to place 9th while running 19:45. Hannah and Taylee made the All-Region Team with their efforts. Kiana Tebbs had her best race of the year running 20:12 to place 15th. Mikelann Wilcox (18th, 20:27), Lindsey McFarland (22nd, 21:01), Shelby Cadwell (24th, 21:04) and Abby Rich (30th, 21:47) all ran strong races to help out the TEAM effort. While Davis easily won the meet, the Lady Titans had to run well to finish with 67 points, comfortably ahead of Fremont (96), Weber (101), and Viewmont (104).
The Boys race was equally impressive as the Titans finished with 75 points to outdistance rivals Weber (88), Viewmont (130) and Clearfield (149). The leaders were tightly packed over the first mile. Then Jake Rossmango made a bold “Prefontaine” move to forge a 10-second gap over the pack. Unfortunately, he wasn’t able to hold the lead and finished 2nd to Davis’ Logan Petty. Jake’s time was 16:08- a gutsy performance to say the least. Austin Costley did not have his best race of the year but still finished 4th in 16:16. Not bad- have a “bad race” (his evaluation) and still finish 4th in a tough region. Both Jake and Austin were named to the All-Region Team. Preston Williams finished 21st in 17:07. This was 20-seconds slower than last year. Bad performance? NO WAY!! He found out the next day that he was running on a stress fracture in his lower leg. Just finishing was an incredible performance. He will miss State and be in a boot for a few weeks. Luckily, Jaxon Hansen (23rd, 17:08), Tyrell Pearce (25th, 17:13), Brandon Yardley (26th, 17:15) and Kyle Kelly (29th, 17:20) ran strong races to take up the slack. Without their strong efforts, Weber would have easily caught us.
Daylyn Johnston ran great in the Girls Junior Varsity race. She finished 11th in 22:12. Her time was good enough to have run varsity for any TEAM except Davis and Syracuse. Sasha Russell (21st, 21:09) and Haley Busby (23rd, 23:16) ran their best races of the year. Jessica Tomlinson, told by her Dr. not to run, didn’t listen and ran very strong to finish 36th in 24:42. Cambria Bitter (25:58) and Mckenna Peterson (27:47) had strong races to finish off the year.
Steve Wilcox had his best race of the year in the Boys Junior Varsity as he ran 18:04 to finish 18th. Dylan Rossmango had by far his best race of the season running 18:19 to place 24th. Matt Clough was just one spot behind finishing in 18:20. Weston Atkins, not on top of his game, ran very tough to place 30th in 18:29. Frank Owens (34th, 18:35), Brandon Hansen (36th, 18:37) and Parker Williams (43rd, 18:47) finished strong to help the Titan JV TEAM place 3rd. Thomas Hill (63rd, 19:02) and Julian Alvarez (64th, 19:03) paced each other to strong races. Grant Patterson (94th, 20:07), Lance Gossett (96th, 20:16), Spencer Griffin (111th, 20:58), Josh Flores (123rd, 21:36), and Gregg Marchant (140th, 22:51) ran very well to finish out their regular season. Complete results can be found at: www.titanxc09.blogspot.com.
ATHLETES OF THE WEEK
Selected as the Athletes of the Week were Kiana Tebbs, who had her best race of the year at Region (but has a better one coming up) and Steve Wilcox, who also had a great race and earned a spot on the State Championship squad.
STATE CHAMPIONSHIPS!!!!
The State Championships will take place Wednesday at Sugarhouse Park in Salt Lake. Directions: take I-15 south to I-80 east. Go east on I-80 then take the 13th east exit. Go north to 21st south. You can’t miss the park. Give yourself plenty of time to find parking- it is scarce. If you would like a map and information concerning the meet, go to the following link: http://www.uhsaa.org/bxcountry/2009/stateinfo.pdf The Girls are scheduled to run at 3:30, the Boys at 4:00. Athletes: You will be excused at 12:15 and the bus will leave at 12:30.
What to look for: In the Girls race, Davis should battle American Fork for the title. There are several teams that will be close for 3rd through about 8th. The Lady Titans should be one of those teams. For us to crack the top-5, we probably will need our first five to finish in the top-40. Individually, Davis’ Meghan Hedquist and Jessie Wilding, a couple girls from American Fork and our own Hannah Williams should compete for the top spots. And look for a rapidly improving Taylee Hamblin to be close to the top 10-15.
American Fork (ranked #12 in the nation) is easily the favorite in the boys team race. Davis should finish 2nd. Four other teams (Hillcrest, Pleasant Grove, Bingham and Alta) are ranked in the top-20 in the Southwest Region of the U.S. Skyline is also running very well. Cracking into the top-6 will take a supreme effort by the Titans. If we can get our top five to finish in the top-50, we have a shot at placing high. Individually, American Fork has three top runners along with one from Lone Peak and Alta. Our region has four-five who should battle for the top spots. And that list includes Jake Rossmango and Austin Costley. Both should compete for top-10 finishes.
State will be exciting. As far as Cross Country goes, it will be the last “hurrah” for some great seniors. They deserve to go out in a blaze of glory. Coaches prediction: The months of training, dedication and sacrifice will pay off in the best TEAM performance of the year. Knowing that you have prepared very well and have the support of your TEAM will give you the energy and confidence to run your best at State. GOOD LUCK!!!
PICTURE RETAKE
Due to some “technical difficulties”, we will re-take TEAM pictures Friday after school. Have your uniforms with you, cleaned, ready to turn in.
EXTRA SHIRTS
There are a few extra shirts and hoodies. If you are interested in buying them, first come, first served. Here is what I have:
Regular t-shirts ($10) 3-med, 3-large, 3-Xlarge
Long-sleeved t-shirts ($15) 2-med, 1-large
Long-sleeved dri-fit ($20) 1-med, 1-large
Hoodies ($30) 1-med, 1-large
UPCOMING SCHEDULE
Wed, Oct 21 - State Championships @ Sugarhouse Park
Thur, Oct 22 - Ultimate Frisbee Workouts Begin
Fri, Oct 23 - TEAM Pictures after school
Wednesday, October 14, 2009
Region Championships - Girls
Region One Cross Country Championships
October 14, 2009 @ Layton City Park Weather- 60 degrees, overcast, course wet
Course- 3.0 miles Record- 18:10, Jamie Stubbs, Fremont, 2002
Girls’ Varsity Results
1. 18:27 Meghan Hedquist Davis
2. 19:12 Jessica Wilding Davis
3. 19:16 Hannah Williams Syracuse
4. 19:21 Karlee Deeter Weber
5. 19:30 Anni Andersen Davis
6. 19:32 Cherice Chugg Fremont
7. 19:35 Lizzy Rasmusseen Viewmont
8. 19:42 Emily Hansen Davis
9. 19:45 Taylee Hamblin Syracuse
10. 19:57 Abby Frodsham Davis
11. 19:58 Brooke Stromberg Davis
12. 20:03 Tawni Barrett Viewmont
13. 20:09 Blakeley Charlesworth Fremont
14. 20:10 Brooke Gutzwiller Davis
15. 20:12 Kiana Tebbs Syracuse
16. 20:17 Allyson Deeter Weber
17. 20:19 Shelliece Harris Fremont
20:26 Anna Ward Davis
18. 20:27 Mikelann Wilcox Syracuse
20:37 Becca Abrechtsen Davis
19. 20:37 Amy Allred Layton
20. 20:44 Makensie Greer Weber
21. 20:49 Stacie Carter Roy
22. 21:01 Lindsey McFarland Syracuse
23. 21:02 Kelly Smith Clearfield
24. 21:04 Shelby Cadwell Syracuse
25. 21:05 Chloe Rice Layton
26. 21:09 Abby Rasmussen Viewmont
27. 21:13 Kenzie Cleghorn Viewmont
28. 21:32 Ashley Larsen Weber
29. 21:37 Sara Erekson Fremont
30. 21:47 Abby Rich Syracuse
31. 21:48 Kristen Stringham Fremont
32. 21:51 Bree Jones Viewmont
33. 21:53 Jaine Montgomery Weber
34. 21:58 Natalie Clark Fremont
35. 22:01 Kenzie Williams Roy
36. 22:01 Cassie Knudsen Viewmont
37. 22:04 Michelle Washburn Weber
22:10 Sara Davis Fremont
38. 22:12 Angelica Mitchell Roy
39. 22:26 Malori Crossley Roy
40. 22:36 Nicole Borrelli Roy
41. 22:43 Sara Mason Viewmont
42. 22:44 ReNee crowl Northridge
43. 22:56 Alyse Hartley Fremont
23:02 Natsumi Tama Fremont
44. 23:20 Rudi Zurbuchen Weber
45. 23:24 Sheena Bowman Clearfield
46. 23:27 April Lamb Clearfield
47. 23;37 Courtney Hearne Layton
48. 23:44 Kathryn Petersen Clearfield
49. 23:46 Andria Lamb Clearfield
50. 23:49 Ellie Smith Clearfield
51. 23:51 Jenna Ahlquist Layton
52. 24:06 Melissa Ratcliffe Roy
53. 24:38 Rachelle Carper Layton
54. 25:07 Kalliann Reed Clearfield
55. 25:17 Annabelle Schwab Layton
56. 25:34 Megan Roach Northridge
57. 26:48 Holly Lougy Northridge
27:36 Mary Charlesworth Fremont
58. 28:02 Tahne Vangsavath Northridge
59. 33:05 BreAnn Walton Northridge
60. 36:49 Jessica Nilsson Northridge
FINAL TEAM SCORES
26 Davis (1, 2, 5, 8, 10) 11, 14
67 Syracuse (3, 9, 15, 18, 22) 24, 30
96 Fremont (6, 13, 17, 29, 31) 34, 43
101 Weber (4, 16, 20, 28, 33) 37, 44
104 Viewmont (7, 12, 26, 27, 32) 36 41
173 Roy (21, 35, 38, 39, 40) 52
195 Layton (19, 25, 47, 51, 53) 55
211 Clearfield (23, 45, 46, 48, 49) 50, 54
272 Northridge (42, 56, 57, 58, 59) 60
Girls’ Junior Varsity Results
61. 21:19 Megan Parker Davis
62. 21:26 Madi Holt Davis
63. 21:28 Karaline Vandemerwe Davis
64. 21:28 Sarah Parker Davis
65. 21:35 Caitlin Miller Davis
66. 21:41 Danna Stuart Davis
67. 21:45 Janice Hartvigsen Davis
68. 22:00 Tracy Munson Davis
69. 22:06 Kayler Sagers Davis
70. 22:07 Kara VanBeekum Fremont
71. 22:12 Daylyn Johnston Syracuse
72. 22:13 Kylie Grissom Weber
73. 22:14 Julia Anderson Davis
74. 22:17 Adi Craven Weber
75. 22:25 Rachel Hunsaker Davis
76. 22:40 Missy Lott Davis
77. 22:44 Nicole Hawkes Viewmont
78. 23:02 Annie Holt Viewmont
79. 23:04 Liesl Wynn Weber
80. 23:08 Destrey Enders Weber
81. 23:09 Sasha Russell Syracuse
82. 23:15 Halee Nelson Weber
83. 23:16 Haley Busby Syracuse
84. 23:20 Melissa Welling Davis
85. 23:21 Addie Ferguson Davis
86. 23:21 Hannah Thorner Weber
87. 23:24 Ami Craven Weber
88. 23:25 Jessica Ashmead Fremont
89. 23:39 Jessica Wahlen Weber
90. 23:42 Steph Hedges Weber
91. 23:47 Camille Duke Viewmont
92. 23:49 Ali Lindsay Viewmont
93. 24:36 Samantha Pead Viewmont
94. 24:38 Nicole Fisher Fremont
95. 24:39 Heather Hogge Weber
96. 24:42 Jessica Tomlinson Syracuse
97. 24:49 Sarah Gonzalez Clearfield
98. 25:08 Hannah Holtry Weber
99. 25:10 Sarah Bilton Davis
100. 25:16 Aubree Matheson Clearfield
101. 25:29 Ally Hubbard Weber
102. 25:31 Whitney Williams Davis
103. 25:31 Emily Bott Davis
104. 25:37 Erin Hansen Weber
105. 25:52 Nicia Boully Viewmont
106. 25:52 Ashley Call Viewmont
107. 25:55 Jessica Ried Viewmont
108. 25:58 Cambria Bitter Syracuse
109. 26:25 Karlee Packer Weber
110. 26:25 Sarah Woodbury Davis
111. 26:31 Laia Juni Roy
112. 26:38 Shaylee Crezee Weber
113. 26:50 Rachel Szymanski Clearfield
114. 27:17 Avery Hintzee Clearfield
115. 27:27 Ashley Blaylock Viewmont
116. 27:37 ? Matheson Clearfield
117. 27:43 Kensie Stephens Davis
118. 27:47 Mckenna Peterson Syracuse
119. 27:52 Katie Seljaas Davis
120. 28:14 Amanda Shepherd Clearfield
121. 28:27 Kate Madsen Clearfield
122. 28:37 ? Trotter Clearfield
123. 29:11 Christyna Cummings Roy
124. 29:11 Sydney Heaton Weber
125. 30:16 Andrera Baxter Viewmont
126. 30:18 Bailey Hood Viewmont
127. 30:39 Danielle Heaton Weber
128. 32:17 Jenale Leedom Clearfield
129. 35:11 Nicki Ririe Viewmont
130. 39:11 Mckenna Neville Viewmont
JV TEAM SCORES
15 Davis (1, 2, 3, 4, 5) 6, 7
60 Weber (8, 11, 12, 14, 15) 17, 20
86 Viewmont (11, 12, 20, 21, 22) 26, 27
91 Syracuse (8, 15, 17, 23, 28) 32
139 Clearfield (24, 25, 29, 30, 31) 33, 34
October 14, 2009 @ Layton City Park Weather- 60 degrees, overcast, course wet
Course- 3.0 miles Record- 18:10, Jamie Stubbs, Fremont, 2002
Girls’ Varsity Results
1. 18:27 Meghan Hedquist Davis
2. 19:12 Jessica Wilding Davis
3. 19:16 Hannah Williams Syracuse
4. 19:21 Karlee Deeter Weber
5. 19:30 Anni Andersen Davis
6. 19:32 Cherice Chugg Fremont
7. 19:35 Lizzy Rasmusseen Viewmont
8. 19:42 Emily Hansen Davis
9. 19:45 Taylee Hamblin Syracuse
10. 19:57 Abby Frodsham Davis
11. 19:58 Brooke Stromberg Davis
12. 20:03 Tawni Barrett Viewmont
13. 20:09 Blakeley Charlesworth Fremont
14. 20:10 Brooke Gutzwiller Davis
15. 20:12 Kiana Tebbs Syracuse
16. 20:17 Allyson Deeter Weber
17. 20:19 Shelliece Harris Fremont
20:26 Anna Ward Davis
18. 20:27 Mikelann Wilcox Syracuse
20:37 Becca Abrechtsen Davis
19. 20:37 Amy Allred Layton
20. 20:44 Makensie Greer Weber
21. 20:49 Stacie Carter Roy
22. 21:01 Lindsey McFarland Syracuse
23. 21:02 Kelly Smith Clearfield
24. 21:04 Shelby Cadwell Syracuse
25. 21:05 Chloe Rice Layton
26. 21:09 Abby Rasmussen Viewmont
27. 21:13 Kenzie Cleghorn Viewmont
28. 21:32 Ashley Larsen Weber
29. 21:37 Sara Erekson Fremont
30. 21:47 Abby Rich Syracuse
31. 21:48 Kristen Stringham Fremont
32. 21:51 Bree Jones Viewmont
33. 21:53 Jaine Montgomery Weber
34. 21:58 Natalie Clark Fremont
35. 22:01 Kenzie Williams Roy
36. 22:01 Cassie Knudsen Viewmont
37. 22:04 Michelle Washburn Weber
22:10 Sara Davis Fremont
38. 22:12 Angelica Mitchell Roy
39. 22:26 Malori Crossley Roy
40. 22:36 Nicole Borrelli Roy
41. 22:43 Sara Mason Viewmont
42. 22:44 ReNee crowl Northridge
43. 22:56 Alyse Hartley Fremont
23:02 Natsumi Tama Fremont
44. 23:20 Rudi Zurbuchen Weber
45. 23:24 Sheena Bowman Clearfield
46. 23:27 April Lamb Clearfield
47. 23;37 Courtney Hearne Layton
48. 23:44 Kathryn Petersen Clearfield
49. 23:46 Andria Lamb Clearfield
50. 23:49 Ellie Smith Clearfield
51. 23:51 Jenna Ahlquist Layton
52. 24:06 Melissa Ratcliffe Roy
53. 24:38 Rachelle Carper Layton
54. 25:07 Kalliann Reed Clearfield
55. 25:17 Annabelle Schwab Layton
56. 25:34 Megan Roach Northridge
57. 26:48 Holly Lougy Northridge
27:36 Mary Charlesworth Fremont
58. 28:02 Tahne Vangsavath Northridge
59. 33:05 BreAnn Walton Northridge
60. 36:49 Jessica Nilsson Northridge
FINAL TEAM SCORES
26 Davis (1, 2, 5, 8, 10) 11, 14
67 Syracuse (3, 9, 15, 18, 22) 24, 30
96 Fremont (6, 13, 17, 29, 31) 34, 43
101 Weber (4, 16, 20, 28, 33) 37, 44
104 Viewmont (7, 12, 26, 27, 32) 36 41
173 Roy (21, 35, 38, 39, 40) 52
195 Layton (19, 25, 47, 51, 53) 55
211 Clearfield (23, 45, 46, 48, 49) 50, 54
272 Northridge (42, 56, 57, 58, 59) 60
Girls’ Junior Varsity Results
61. 21:19 Megan Parker Davis
62. 21:26 Madi Holt Davis
63. 21:28 Karaline Vandemerwe Davis
64. 21:28 Sarah Parker Davis
65. 21:35 Caitlin Miller Davis
66. 21:41 Danna Stuart Davis
67. 21:45 Janice Hartvigsen Davis
68. 22:00 Tracy Munson Davis
69. 22:06 Kayler Sagers Davis
70. 22:07 Kara VanBeekum Fremont
71. 22:12 Daylyn Johnston Syracuse
72. 22:13 Kylie Grissom Weber
73. 22:14 Julia Anderson Davis
74. 22:17 Adi Craven Weber
75. 22:25 Rachel Hunsaker Davis
76. 22:40 Missy Lott Davis
77. 22:44 Nicole Hawkes Viewmont
78. 23:02 Annie Holt Viewmont
79. 23:04 Liesl Wynn Weber
80. 23:08 Destrey Enders Weber
81. 23:09 Sasha Russell Syracuse
82. 23:15 Halee Nelson Weber
83. 23:16 Haley Busby Syracuse
84. 23:20 Melissa Welling Davis
85. 23:21 Addie Ferguson Davis
86. 23:21 Hannah Thorner Weber
87. 23:24 Ami Craven Weber
88. 23:25 Jessica Ashmead Fremont
89. 23:39 Jessica Wahlen Weber
90. 23:42 Steph Hedges Weber
91. 23:47 Camille Duke Viewmont
92. 23:49 Ali Lindsay Viewmont
93. 24:36 Samantha Pead Viewmont
94. 24:38 Nicole Fisher Fremont
95. 24:39 Heather Hogge Weber
96. 24:42 Jessica Tomlinson Syracuse
97. 24:49 Sarah Gonzalez Clearfield
98. 25:08 Hannah Holtry Weber
99. 25:10 Sarah Bilton Davis
100. 25:16 Aubree Matheson Clearfield
101. 25:29 Ally Hubbard Weber
102. 25:31 Whitney Williams Davis
103. 25:31 Emily Bott Davis
104. 25:37 Erin Hansen Weber
105. 25:52 Nicia Boully Viewmont
106. 25:52 Ashley Call Viewmont
107. 25:55 Jessica Ried Viewmont
108. 25:58 Cambria Bitter Syracuse
109. 26:25 Karlee Packer Weber
110. 26:25 Sarah Woodbury Davis
111. 26:31 Laia Juni Roy
112. 26:38 Shaylee Crezee Weber
113. 26:50 Rachel Szymanski Clearfield
114. 27:17 Avery Hintzee Clearfield
115. 27:27 Ashley Blaylock Viewmont
116. 27:37 ? Matheson Clearfield
117. 27:43 Kensie Stephens Davis
118. 27:47 Mckenna Peterson Syracuse
119. 27:52 Katie Seljaas Davis
120. 28:14 Amanda Shepherd Clearfield
121. 28:27 Kate Madsen Clearfield
122. 28:37 ? Trotter Clearfield
123. 29:11 Christyna Cummings Roy
124. 29:11 Sydney Heaton Weber
125. 30:16 Andrera Baxter Viewmont
126. 30:18 Bailey Hood Viewmont
127. 30:39 Danielle Heaton Weber
128. 32:17 Jenale Leedom Clearfield
129. 35:11 Nicki Ririe Viewmont
130. 39:11 Mckenna Neville Viewmont
JV TEAM SCORES
15 Davis (1, 2, 3, 4, 5) 6, 7
60 Weber (8, 11, 12, 14, 15) 17, 20
86 Viewmont (11, 12, 20, 21, 22) 26, 27
91 Syracuse (8, 15, 17, 23, 28) 32
139 Clearfield (24, 25, 29, 30, 31) 33, 34
Subscribe to:
Posts (Atom)