Pre-Region XC - Girls Results

Pre-Region One Cross Country Invitational
August 31, 2011 @ Layton City Park Weather- 90 degrees, clear, dry, hot
Course- 2.0 miles
GIRLS’ RESULTS
1. 11:56 Shae Martinez Davis 1
2. 12:46 Joanna Boyd Davis 2
3. 12:47 Karlee Deeter Weber 3
4. 12:52 Emily Hammond Davis 4
5. 12:58 Ashley Tyndall Davis 5
6. 13:02 Paige Brooks Weber 6
7. 13:10 Kami Dixon Davis 7
8. 13:16 Becca Albrechtson Davis 8
9. 13:19 Sadie ? Davis 9
10. 13:21 Sam Heaton Weber 10
11. 13:30 Hannah Albrechtson Davis
12. 13:33 Aimee Vance Davis
13. 13:35 Kenzie Weir Davis
14. 13:35 Sierra Graham Davis
15. 13:37 Sierra Haslem Davis
16. 13:39 Mikaela Petterson Fremont 11
17. 13:40 Sharlie Dimick Syracuse 12
18. 13:40 Nalany Resek Davis
19. 13:41 Megan Jordan Northridge
20. 13:43 Shalee Sweatfield Northridge
21. 13:44 Josie Hedquist Davis
22. 13:45 Rudi Zurbuchen Weber 13
23. 13:46 Jill Andersen Fremont 14
24. 13:56 Mikell Wood Davis
25. 13:59 Janice Hartvigsen Davis
26. 14:04 Brooke Gutzwiller Davis
27. 14:10 Cheyna Field Syracuse 15
28. 14:12 Michaela Uresk Davis
29. 14:13 Jenna Johnson Weber 16
30. 14:14 Liz Ashby Davis
31. 14:18 Madison Bledsoe Davis
32. 14:18 Shaylee Argyle Davis
33. 14:24 Katie Frandsen Davis
34. 14:34 Deverey Starkey Layton
35. 14:37 Madie McCleary Davis
36. 14:38 Lindsey Bailey Syracuse 17
37. 14:38 Erin Kibler Syracuse 18
38. 14:41 Shelby Cadwell Syracuse 19
39. 14:47 Elise Anderson Davis
40. 14:49 Sara Davis Fremont 20
41. 14:49 Katie Clark Fremont 21
42. 14:57 Whitney Williams Davis
43. 14:58 Alyse Hartley Fremont 22
44. 14:58 Nicole Steincke Davis
45. 15:01 Megan Parker Davis
46. 15:05 Lynzi Deeter Weber 23
47. 15:16 Kara VanBeekum Fremont 24
48. 15:20 Rachel Markham Syracuse 25
49. 15:23 Destrey Enders Weber 26
50. 15:28 Whitney Champlin Northridge
51. 15:29 Kjiersti Matheson Weber
52. 15:31 Mckenna Heninger Layton
53. 15:35 Ally Ellis Fremont 27
54. 15:37 Leisha Jones Syracuse 28
55. 15:38 Adriana McFarland Syracuse
56. 15:41 Melodie Bird Fremont
57. 15:41 Mary Charlesworth Fremont
58. 15:47 Sarah Parker Davis
59. 15:48 Nicole Wood Davis
60. 15:52 Katrina Dunlap Syracuse
61. 15:56 Sidney Baker Layton
62. 15:57 KarleeCombe Weber
63. 16:06 Kali Frazier Weber
64. 16:08 Sophie Cottrell Davis
65. 16:20 Katelyn Davidson Syracuse
66. 16:21 Mikelann Wilcox Syracuse
67. 16:23 Marijka Dame Weber
68. 16:24 Shyli Buttars Weber
69. 16:39 Elle Workman Weber
70. 16:41 Roxy Hedges Weber
71. 16:52 Jessica Howes Syracuse
72. 17:08 Nicole Lavely Syracuse
73. 17:18 Erin Hansen Weber
74. 17:18 Melissa Shinn Davis
75. 17:23 Becca Jacobsen Syracuse
76. 17:50 Lauren Busby Syracuse
77. 18:17 Jaycie Smith Syracuse
78. 18:20 Elizabeth Martineau Syracuse
79. 18:21 Madison Henrie Weber
80. 18:21 Abby Jensen Layton
81. 18:24 Carissa Uresk Davis
82. 19:42 Claudia Lopez-Cascon Syracuse
83. 24:36 Kait Hill Davis

Final Team Scores
19 Davis (1, 2, 4, 5, 7) 8, 9
48 Weber (3, 6, 10, 13, 18) 23, 26
81 Syracuse (12, 15, 17, 18, 19) 25, 28
88 Fremont (11, 14, 20, 21, 22) 24, 27

Pre-Region XC - Boys Results

Pre-Region One Cross Country Invitational
August 31, 2011 @ Layton City Park Weather- 90 degrees, clear, dry, hot
Course- 2.0 miles

BOYS’ VARSITY RESULTS
1. 10:05 Brad Nye Davis 1
2. 10:12 Preston Johnson Davis 2
3. 10:23 Brayden Cromar Davis 3
4. 10:24 Brandon Yardley Syracuse 4
5. 10:26 Alex Hedquist Davis 5
6. 10:29 Skyler Williams Davis 6
7. 10:38 Hayden Hansen Davis 7
8. 10:41 Jackson Sagers Davis 8
9. 10:44 Logan Wood Davis
10. 10:48 Shane Goudy Northridge 9
11. 10:49 Andrew Aposhian Davis
12. 10:53 Austin Allred Davis
13. 10:58 Jaxon Hansen Syracuse 10
14. 11:07 Will Barlow Weber 11
15. 11:12 Mike Russell Syracuse 12
16. 11:13 Michael Linder Weber 13
17. 11:13 Will Palmer Weber 14
18. 11:14 Tom Hill Syracuse 15
19. 11:17 Frank Owens Syracuse 16
20. 11:19 Parker Greenhalgh Syracuse 17
21. 11:25 Dustin Pagano Weber 18
22. 11:25 Jesse Whetton Fremont 19
23. 11:28 Ryan Haitli Weber 20
24. 11:28 Stetson Hohman Weber 21
25. 11:29 Landon Greenhalgh Syracuse 22
26. 11:29 Cody Kelley Syracuse
27. 11:37 Jeff Michel Syracuse
28. 11:39 Eric Stakebake Weber 23
29. 11:40 Spencer Griffin Syracuse
30. 11:41 Brenden Starkey Layton 24
31. 11:42 Riley Wheeler Fremont 25
32. 11:43 Trever Newey Weber
33. 11:55 Parker Hall Northridge 26
34. 11:58 Jeremy Porter Weber
35. 12:01 Ashton Sparrow Fremont 27
36. 12:02 Garrett Doxey Fremont 28
37. 12:04 Trevor Parry Northridge 29
38. 12:05 Christopher Dewey Fremont 30
39. 12:11 Derek England Fremont 31
40. 12:20 Adam Hunt Fremont 32
41. 12:22 Austin Bradford Northridge 33
42. 12:24 Ryan Vance Fremont
43. 12:25 Brent Jacobsen Fremont
44. 12:33 Eric Clemens Layton 34
45. 12:38 Nate Spell Fremont
46. 12:46 Trenton Behunin Layton 35
47. 12:49 Brevin Schade Layton 36
48. 12:58 Charlie Facer Layton 37
49. 13:04 Aaron Hirschi Layton 38
50. 13:06 Jonathon Cardinal Layton 39
51. 13:07 Kyle Linder Northridge 40
52. 13:45 Blake Jeffrey Northridge 41
53. 13:49 Andrew Dabrowolski Layton
54. 13:52 John Morris Northridge 42

Final Team Scores
17 Davis (1, 2, 3, 5, 6) 7, 8
55 Syracuse (4, 10, 12, 15, 16) 17, 22
76 Weber (11, 13, 14, 18, 20) 21, 23
129 Fremont (19, 25, 27, 28, 30) 31, 32
137 Northridge (9, 26, 29, 33, 40) 41, 42
166 Layton (24, 34, 35, 36, 37) 38, 39

BOYS’ J.V. RESULTS
1. 10:59 Ryan Lee Davis
2. 11:01 Taylor Goldsberry Davis
3. 11:29 Phillip Baker Davis
4. 11:36 Korbin Birrell Davis
5. 11:37 Ryan Tanner Davis
6. 11:39 Sam Haws Davis
7. 11:44 Matt Daines Weber
8. 11:53 Carson Stromberg Weber
9. 11:54 Josh Wageman Weber
10. 11:55 Justin Schofield Davis
11. 11:59 Ethan Stuart Davis
12. 11:59 Brandon Williams Fremont
13. 12:01 Tommy Moncur Davis
14. 12:01 Dalin Froerer Weber
15. 12:01 Josh Ward Davis
16. 12:02 Nate Baker Weber
17. 12:18 Devin Farnsworth Davis
18. 12:20 Jeff Knighton Syracuse
19. 12:20 Christian Carver Fremont
20. 12:21 Trevor Fry Davis
21. 12:21 Rex Sumsion Davis
22. 12:34 Ryan Stanley Weber
23. 12:35 Jeremy McGinnis Fremont
24. 12:35 Jed Brough Davis
25. 12:38 Kimball Potter Davis
26. 12:40 Spencer Boltz Fremont
27. 12:41 Travis Pitts Weber
28. 12:43 Austin Crudele Fremont
29. 12:43 Blake Garrett Davis
30. 12:43 Devon Jennings Weber
31. 12:45 Zach Wilde Davis
32. 12:46 Nathan Seffker Syracuse
33. 12:49 Josh Martineau Davis
34. 12:50 Chauncey Griffin Weber
35. 12:52 Caleb Gipson Davis
36. 12:57 Ryan Clark Davis
37. 12:58 Jayden Slater Fremont
38. 12:58 Sam Fuller Weber
39. 13:05 Jared Godfrey Syracuse
40. 13:06 Cameron Dower Syracuse
41. 13:06 Jeff Reed Syracuse
42. 13:08 Sam Dixon Weber
43. 13:09 Dan Wybrow Davis
44. 13:09 Brady Cook Syracuse
45. 13:13 Jan Morrell Fremont
46. 13:20 Isaiah Barnes Fremont
47. 13:21 Braden Beazer Syracuse
48. 13:24 Austin Morse Weber
49. 13:25 Clayton Shaw Fremont
50. 13:25 Jackson Rayl Davis
51. 13:26 Cody Griffin Weber
52. 13:28 Erik Dickamore Fremont
53. 13:33 Calder Craven Davis
54. 13:36 Jake Speth Weber
55. 13:38 Easton Potokar Weber
56. 13:39 Eric Larsen Weber
57. 13:39 Mitchell Dill Syracuse
58. 13:49 Zach Tingey Weber
59. 13:49 J.R. Oldham Davis
60. 13:50 Braedin Butler Weber
61. 13:52 Garrett James Layton
62. 13:58 Joseph Bernards Layton
63. 13:58 Brady England Davis
64. 14:01 Will Schwarzwaldar Davis
65. 14:16 Tyler Littlefield Northridge
66. 14:17 Bryan Saunders Fremont
67. 14:22 Esteban Zhang Weber
68. 14:24 Mitch Perry Davis
69. 14:24 Josh Robinson Davis
70. 14:26 Mitch Garrett Fremont
71. 14:35 Nick Merriman Syracuse
72. 14:36 Van Jacobson Fremont
73. 14:36 Cameron Kemp Fremont
74. 14:42 Chris Hooper Layton
75. 14:50 Josh Valentine Davis
76. 14:53 Jereck Nelson Syracuse
77. 15:00 Jalan Barlow Fremont
78. 15:00 Josh Miller Northridge
79. 15:10 Scott Taylor Davis
80. 15:16 Derek Hussal’n Layton
81. 15:42 Cody Allred Fremont
82. 15:42 Brigham Valentine Davis
83. 15:59 Thomas Lakey Syracuse
84. 16:06 Nathan Butterfield Davis
85. 16:12 Nathaniel Neubert Davis
86. 16:27 Tanner Horrocks Davis
87. 17:30 Stephen Jones Fremont
88. 17:36 Drew Holley Fremont
89. 19:29 Cooper Park Syracuse
90. 19:40 Spencer Hull Syracuse

XC Update - August 28, 2011

PARENT/ATHLETE NIGHT
Our annual Parent/Athlete Night will be held Thursday evening at the high school. This has always been a great way to get the season going, and this season should be even better. Coach and Mrs. Wilcox are going to provide the basics of a great dinner (corn, tomatoes, potatoes, etc.) for parents and athletes. That will begin at 5:30 in the patio area east of the cafeteria. If you can help out with a salad or whatever else may be needed (like I know how to prepare a dinner), please contact Stacey at: 589-1609. About 6:30 we will move to the Choral Room for what should be a special evening. Jared Ward, a National Foot Locker finalist and current BYU runner, will be our guest speaker. We will also have Nylin Johnson, the head of all of the Mountainland Physical Therapy clinics, speak to us about prevention and treatment of running injuries. I encourage all parents and demand that all athletes attend.

PRE-REGION MEET
All of the Region One teams will compete in this meet at Layton Commons Park. This will be a little bit of an indicator of where we stack up against the rest of the region. The course is a flat, shaded 2.0 miles, and is very fun to run- especially for new athletes. The Boys JV will run at 3:30, all Girls at 3:50, and Boys Varsity at 4:10.

GREAT FIRST WEEK
Great job for our first week of workouts. I can’t remember a hotter week to start the season with- but you all handled it very well. It may have been good that we got things going with the intense heat. I think (hope) all of you got a better understanding of the importance of proper nutrition, hydration, and general preparation for workouts and meets. As coaches, we were very impressed with the overall efforts and the desire to excel.

HIGHLAND INVITATIONAL
20 teams showed up to compete in this first-year invitational run over much of the State Championship course. With temperatures hovering near 100 degrees, the Titans ran very well against some tough competition. For many, it was their first real XC race, a chance to see what the sport is about. For veterans, it was a chance to see where their training is at and what they need to work on. As coaches, we felt very good about the results- there were many positive things to build on.
HIGHLIGHTS: Girls- Kayla Berryman placed 8th and Katelyn Davidson 22nd out of 153 runners in the Girls JV. Both ran very smart races, running within themselves then finishing strong to place high.
In Girls Varsity, Sharlie Dimick (23rd), Cheyna Field (27th), Shelby Cadwell (40th), Erin Kibler (41st) and Rachel Markham (48th) had a 1:12 split (that means the grouping between our top five runners), one our best ever for Girls, to place 6th in the team title race. This race indicated that while Sharlie may have been struggling a little this summer, she is still one tough young lady. It was great to see Shelby run so strong- glad she bagged Soccer. And Cheyna, Erin and Rachel had great races to help the TEAM. Maddy Neyts had the top effort of the day, literally running herself into the ground. Her competitiveness got the best of her. While she will have to take things a little easy for a while, she will be back to help the TEAM soon.
Boys- Parker Greenhalgh, Landon Greenhalgh and Jeff Michel finished 1-2-3 to sweep individual honors in the JV race. Incredible. They started out conservative and gradually moved up taking control of the race with about 600 meters to go. Jeff Reed (19th) and Jeff Knighton (47th) helped the Titans to a second place finish, just 5-points from 1st. I think everyone running in the J.V. Boys race that had run a distance race prior to this meet had a huge PR.
In Varsity action, Brandon Yardley ran an outstanding race to finish 8th against some of the top runners in the state. Jaxon Hansen (14th), Mike Russell (22nd), Tom Hill (26th), Frank Owens (30th), Cody Kelley (42nd) and Spencer Griffin (63rd) led the charge to a 3rd-place TEAM finish.
Overall, this meet showed what we need to keep doing (it’s working), and what we need to change if we are going to improve. It was a great way to start the season.
Complete results can be found at: www.runnercard.com.

ATHLETES OF THE WEEK
Selected as the first Athletes of the Week were Erin Kibler and Cody Kelley. Both had a great summer of workouts and big 3-mile PR’s at the Highland race. Cody’s time was more than two minutes faster than any of his 3-mile races last year.

WORLD CHAMPIONSHIPS
The Track and Field World Championships have started. Universal Sports is televising the action each evening- usually at 8:00 pm. If you have Comcast, they are on channel 113. NBC has a little coverage on the weekends.

MILEAGE
Continue to send in your mileage. We will keep the total until August 31st.

UPCOMING DATES
Wed, Aug 31 - Pre-Region Meet @ Layton Commons Park - 3:30 pm
Thur, Sept 1 - Parent/Athlete Night - Dinner at 5:30, Speakers at 6:30 pm
Sat, Sept 10 - Wasatch Invitational @ Soldier Hollow - time TBA
Sat, Sept 10 - Fun Run/Walk Fundraiser for Mr. Swanson - 4:00 pm
Wed, Sept 14 - Davis District Inv @ Layton Commons Park - 3:30 pm
Fri, Sept 16 - Murray Invitational @ Murray Park (5100 So State) - 4:00 pm

Updated Schedule

Titan Cross Country
2011 Tentative Schedule

*Aug 26 Highland Inv. Sugarhouse Park 4:00 pm
Aug 31 Pre-Region Meet Layton Commons Park 3:00 pm
*Sep 10 Wasatch Inv. Soldier Hollow 8:00 am
Sep 14 Davis County Inv. Layton Commons Park 3:00 pm
*Sep 16 Murray Inv. Murray City Park 3:00 pm
Sep 21 Open Region Meet Fremont High 3:45 pm
*Sep 24 Herriman Inv. Herriman High TBA
or
*Sep 24 Wahsatch Rendezvous Cottonwood Complex 9:00 am
Sep 28 Open Region Meet Syracuse High 3:45 pm
*Sep 30 Orem Inv. UVU TBA
or
*Oct 1 Park City Inv. Park City 9:00 am
Oct 5 Open Region Meet Barnes Park, Kaysville 3:45 pm
Oct 12 Region One Champ. Layton Commons Park 3:00 pm
Oct 19 State Championships Sugarhouse Park, SLC TBA
*Nov 5 Pre-Foot Locker American Fork High TBA
*Nov 19 NXN SW Regionals Tempe, AZ TBA
*Dec 3 Foot Locker West Walnut, CA TBA

*Tentative- decisions will be made later.

July 11 - August 20 Workouts

Syracuse Cross Country Workouts - July 11th through August 22nd, 2011

NOTES:
# All workouts and locations are subject to change. Check your email every Sunday for weekly updates and changes.
# August 1st to the 5th is the High Altitude Camp. The final waiver, remainder of the camp fee, and Physical “A” or “B” Form are due by July 28th.
# 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.
# Mount Ogden Park is located at the top of 32nd street on Taylor Avenue in Ogden. Directions: traveling north on I-15, take the 31st street exit and head east. Continue on 31st until Washington Blvd. Go left on Washington for one block, then turn right (east) on 30th street. Follow 30th a couple miles then turn right on Harrison. Turn left at 32nd street and continue east until you arrive at Taylor Ave. The parking lot and trail head are just east of Taylor Avenue.
# Layton Ellison Park is located directly south of Swan Lakes Golf Course. The address is 2200 W, 700 N. Note that the address is in LAYTON. Steed Park has also been added. It is located at 1000 west 300 north in Clearfield.
# Beginning August 15th, the Monday / 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 11 4 mile TemR @ “T” Pace
+ 6 x 500's @ 5k Date Pace
4 mile TemR @ “T” Pace
+ 5 x 500's @ 5k Date Pace
3 mile TemR @ “T” Pace
+ 4 x 500's @ 5k Date Pace
Meet at Jensen Park @ 7:00 am
July 12 6 mile TR (50-60) [4 + 4]
5 mile TR (45-55)
4 mile TR (30-40)
July 13 8 mile TrR (60-70)
7 mile TrR (55-65)
6 mile TrR (50-60)
Meet at SHS @ 6:30 am or Mt Ogden Park @ 7:00 am
New Schedules will be handed out at this workout.
$20 and Deseret News 10k Entry Form due. The cost will be $38 after this date.
July 14 7 mile TR (45-60) + 4-5 x strides [7 + 3]
6 mile TR (40-55) + 4-5 x strides
5 mile TR (35-50) + 4-5 x strides
Meet at Layton Ellison Park @ 7:00 am
July 15 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
July 16 Clinton City Sherman Wayment 5k OR
10 mile TR (70-80)
8 mile TR (60-70)
6 mile TR (50-60)
July 17 Day Off - Send in Mileage

July 18 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 19 6 mile TR (35-45) + strides [4 + 4]
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
July 20 8 mile TrR (60-70)
7 mile TrR (55-65)
6 mile TrR (50-60)
Fernwood or Mt. Ogden Park (TBA) @ 7:00 am
July 21 5 mile TR (35-45) + strides before and after TR
4 mile TR (30-40) + strides before and after TR
3 mile TR (25-35) + strides before and after TR
Meet at Jensen Park @ 7:00 am
July 22 6 mile TR (40-50) + strides [5 + 3]
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
July 23 10 mile TR (70-80)
8 mile TR (60-70)
6 mile TR (50-60)
July 24 Day Off - Send in Mileage

July 25 Deseret News 10k OR
8 mile TR (50-70) + strides
6 mile TR (40-60) + strides
4 mile TR (30-45) + strides
July 26 6 mile TR 40-55) + strides [5 + 3]
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
July 27 8 mile TrR (55-70)
7 mile TrR (50-65)
6 mile TrR (50-60)
Fernwood or Mt. Ogden Park (TBA) @ 7:00 am
July 28 SHS “Hill” Workout Circuit- TBA
SHS “Hill” Workout Circuit- TBA
SHS “Hill” Workout Circuit- TBA
Meet at Syracuse High @ 7:00 am
High Altitude Camp $$ and Waivers, A/B Forms Due
July 29 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
July 30 10 mile TR (70-80)
8 mile TR (60-70)
6 mile TR (50-60)
July 31 Day Off - Send in Mileage

Aug 1-5 - Uintah High Altitude Camp. The following workouts are for those not attending the camp.

Aug 1 8 mile TrR (60-70)
7 mile TrR (55-65)
6 mile TrR (50-60)
Aug 2 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 3 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
Aug 4 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 5 4 mile TR
4 mile TR
3 mile TR
Aug 6 10 mile TR (70-80)
8 mile TR (60-70)
6 mile TR (50-60)
Aug 7 Day Off - send in mileage

PHASE III Transition Quality Training
Aug 8 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 am
Aug 9 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
Aug 10 8 mile TrR (60-70)
7 mile TrR (55-65)
6 mile TrR (50-60)
Fernwood or Mt. Ogden Park (TBA) @ 7:00 am
Aug 11 *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
*workout will be different for those racing Friday
Meet at Jensen Park @ 7:00 am
Aug 12/13 R-scape Race @ 6:00 pm
Meet at Mount Ogden Park @ 5:00 pm
Aug 14 Day Off - Send in Mileage

Aug 15 12-16 x 500's @ RP
8-12 x 500's @ RP
3-4 mile TR
Meet at Steed Park @ 7:00 pm Evening
Aug 16 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
Aug 17 8 mile TrR (60-70)
7 mile TrR (55-65)
6 mile TrR (50-60)
Meet at Fernwood Campground @ 7:00 am
Aug 18 10 x 500's @ I pace with 200 walk rec
8 x 500's @ I pace with 200 walk rec
3-4 mile TR
Meet at Jensen Park @ 7:00 pm Evening
Aug 19 4 mile Easy Jog
4 mile Easy Jog
3 mile Easy Jog
Aug 20 Dart Challenge 5k Race or
10 mile TR (70-80)
8 mile TR (60-70)
6 mile TR (50-60)
Aug 21 Day Off - send in mileage

Aug 22 First Day of School- Bring clothes, shoes, meet in Room 2118 at 2:40 pm.

If you lost the original workouts and don’t understand some of the workout terms or abbreviations, or have any questions, contact me at:
775-0122 (home) 510-0140 (cell) or
rbuhrley@dsdmail.net

Updated, Tentative Schedule

Titan Cross Country
2011 Tentative Schedule

July 25 Deseret News 10K SLC, UT. 6:00 am
Aug 1-5 High Altitude Camp Marsh Lake, Uintahs TBA
Aug 12/13 R-scape Relay Mount Ogden Park 6:00 pm
*Aug 27 Grass Relays American Fork High 8:00 am
Aug 31 Pre-Region Meet Layton Commons Park 3:00 pm
*Sep 10 Wasatch Inv. Soldier Hollow 8:00 am
*Sep 10 BYU Autumn Classic BYU 8:00 am
Sep 14 Davis County Inv. Layton Commons Park 3:00 pm
*Sep 16 Murray Inv. Murray City Park 3:00 pm
Sep 21 Open Region Meet Fremont High 3:45 pm
*Sep 24 Herriman Inv. Herriman High TBA
*Sep 24 Wahsatch Rendezvous Cottonwood Complex 9:00 am
Sep 28 Open Region Meet Syracuse High 3:45 pm
*Sep 30 Orem Inv. UVU TBA
*Oct 1 Park City Inv. Park City 9:00 am
Oct 5 Open Region Meet Barnes Park, Kaysville 3:45 pm
Oct 12 Region One Champ. Layton Commons Park 3:00 pm
Oct 19 State Championships Sugarhouse Park, SLC TBA
Nov 5 Pre-Foot Locker American Fork High TBA
*Nov 19 NXN SW Regionals Tempe, AZ TBA
Dec 3 Foot Locker West Walnut, CA TBA

*Tentative- decisions will be made later.

June 20 - July 13 Workouts

Syracuse Cross Country - 2011
ITEMS OF IMPORTANCE
1. Remember to e-mail your workout logs by each Sunday to: rbuhrley@dsdmail.net
If you don’t have access to e-mail, just bring a copy of your workout log to the Monday practices.
2. The workouts listed are for those who have been following the first three weeks of workouts as handed out in May. If you are just starting up now, follow the original (first three weeks) of the workout schedule.
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 Wednesdays.
5. DON’T NEGLECT THE AB’S. Pillars and crunches are easy to do while watching TV, reading, etc.
6. The Syracuse High Altitude Running Camp will be held August 1st - August 5th at Marsh Lake in the Uintahs. The $50 deposit and initial permission slip is due July 12th. The remainder of the $75-125 fee plus waiver and either a Physical “A” or “B” Form is due on July 28th.
7. Workout and other information can be found at: www.titanxc2011.blogspot.com.
8. Call (775-0122 or 510-0140) or email (rbuhrley@dsdmail.net) if you have questions concerning your workouts.

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.
Two-a-Days= Some workouts have mileage listed in [brackets]. This is a suggested change from the original workout if you want to have two workouts a day. Don’t attempt them unless you are able to still keep up with the regular workouts.
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 20 7 mile TR (45-60 minutes) [6 + 3]
5 mile TR (40-50 minutes)
4 mile TR (35-45 minutes)
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 5 mile TR (35-45) + strides [4 + 3]
4 mile TR (30-35) + strides
3 mile TR (20-30) + strides
June 23 10 x 500's @ RP with 500 recovery
8 x 500's @ RP with 500 recovery
6 x 500's @ RP with 500 recovery
Meet at Jensen Park @ 7:00 am
June 24 4 mile TR (30-35) + strides [3 + 3]
3 mile TR (25-30) + strides
3 mile TR (25-30) + strides
June 25 Syracuse Race or
10 mile TR (70-80)
6 mile TR (50-60)
5 mile TR (45-55)
June 26 Day Off - Send in Mileage

June 27 8 mile TR (50-70) + strides
6 mile TR (40-55) + strides
5 mile TR (35-50) + strides
Meet at Jensen Park @ 7:00 am
June 28 6 mile TR (50-60) [4 + 4]
5 mile TR (45-55)
4 mile TR (30-40)
June 29 8 mile TrR (55-70)
6 mile TrR (45-60)
4 mile TrR (30-45)
Meet at Fernwood Campground @ 7:00 am
June 30 6 mile TR (40-55) [4 + 4]
5 mile TR (35-50)
4 mile TR (30-40)
July 1 6 mile TR (40-55)
5 mile TR (35-50)
4 mile TR (30-40)
July 2 Race or
10 mile TR (70-80)
6 mile TR (50-60)
5 mile TR (45-55)
July 3 Day Off - Send in Mileage

July 4 Race or
8 mile TR (50-70) + strides
6 mile TR (40-55) + strides
5 mile TR (35-50) + strides
July 5 8 mile TR (60-70) [6 + 4]
7 mile TR (55-65)
6 mile TR (50-60)
July 6 8 mile TrR (55-70)
6 mile TrR (45-60)
5 mile TrR (40-55)
Meet at Fernwood Campground @ 7:00 am
July 7 5 mile TR (35-45) + strides [4 + 3]
4 mile TR (30-40) + strides
3 mile TR (25-30) + strides
July 8 5 mile TR (35-45) + strides [4 + 3]
4 mile TR (30-40) + strides
3 mile TR (25-30) + strides
July 9 10 mile TR (70-80)
8 mile TR (60-70)
6 mile TR (50-60)
July 10 Day Off - Send in Mileage

PHASE II Early Quality Training
July 11 4 mile TemR @ “T” Pace
+ 6 x 500's @ 5k Date Pace
4 mile TemR @ “T” Pace
+ 5 x 500's @ 5k Date Pace
3 mile TemR @ “T” Pace
+ 4 x 500's @ 5k Date Pace
Meet at Jensen Park @ 7:00 am
July 12 6 mile TR (50-60) [4 + 4]
5 mile TR (45-55)
4 mile TR (30-40)
July 13 8 mile TrR (60-70)
7 mile TrR (55-65)
6 mile TrR (50-60)
Meet at Fernwood Campground @ 7:00 am
New Schedules will be handed out at this workout.
$20 and Deseret News 10k Entry Form due. The cost will be $38 after this date.

$50 High Altitude Deposit and Initial Permission Slip due July 13th

HIGH ALTITUDE WAIVERS, A/B FORMS, and REMAINDER OF $75 - $125 DUE JULY 29th.



SET LOFTY GOALS!!