WARM UPS!!!

Ok people... We have a couple of options here. I had a few athletes choose these options as they are the ones coming to practices so they have and will get first choices on warmups and uniforms. You can add your vote in the comment section and myself and these few athletes will make the final decision. It is looking like no matter which way we go it will be between $75 and $90 or so, which is normal. Morgan XC will obviously be printed on the jacket or hoodie as well. My vote would be for the addidas jackets, we might pay an extra $9 or so for them though just FYI.
PLEASE COMMENT YOUR VOTE... Thank you!

CHOICE #1 -  ADIDAS CLIMAPROOF SHOCKWAVE

  CHOICE #2 - Nike fleece hoodie - plain black sweats as well

Week 8

Week 8!!

Another day of Hills with Fuller last week! Super thanks to all those who came. They conquered T-Rexes and enjoyed popsicles and chocolate milk after! (Christian, Parker, Cart, Natalie, Bart, and even new Freshman Jack and Michael!).  They are going to be leaps and bounds ahead of all of you for coming on these days and working so hard. Proud of them!

Again, we only have a month till we are in season. I want you to make it a goal to not miss a day of running in that span. I know a lot of you are vacationing and all over the place but you should be able to muster up 20-30 minutes out of a 24 hour day. No Regrets when the season starts!

ALSO!!! Friendly reminder that you need to get your physicals before school starts so you can guarantee you can run in our first meet which comes up quickly. I will be up Tuesday so we need to plan a time that works best for everybody to run! I'll send out text.

Warmup - at least 800 meters or so, dynamic drills and leg swings before you run. Then another MILE easy jog after followed by stretching if needed.

TUES, JULY 28
Run 20 minutes EASY. Then 6 Strides.

WED, JULY 29
PRACTICE WITH FULLER @ 9am. 6 x 800's on the BRAND NEW TRACK! :) 4 -6 minutes easy jog in between sets.

THUR, JULY 30
HEAT RUN... Run in the heat of the day! 3 miles... Don't forget water! Need to start training your body to run in the heat.

FRI, JULY 31
Cross Train 45 minutes. Bike, Swiming, Elliptical, Roller blades, Ultimate, anything different besides SOCCER which just breaks all athletes! :)

SAT, AUGUST 1
Slow easy run. Run 8-13 miles. Hopefully you're in good enough shape to be at the 13 mark but if you can get 8, we'll take it! Gotta start somewhere!

FYI - I will post the XC Schedule on Wednesday when I get it off my computer in Morgan.

ALSO, Boys... Here is a sneak peak at our Brand New NIKE Uniforms: (Thank you Pookie for modeling!)

Week 7

Week 7!!

Mad Props to these 6 Troopers who came and ran hills with me last week! They are champs and I'm proud of them. It will pay off. (Christian, Parker, Cart, Natalie, Sharlene, and Candace).  After talking to them and a few of you it sounds as though we could be doing a LOT better this summer... We literally have a month till we are basically in the season and starting. I want you to make it a goal to not miss a day of running in that span. I know a lot of you are vacationing and all over the place but you should be able to muster up 20-30 minutes out of a 24 hour day. No Regrets when the season starts!

Friendly reminder that you need to get your physicals before school starts so you can guarantee you can run in our first meet which comes up quickly. I will be up Tuesday so we need to plan a time that works best for everybody to run! I'll send out text.

Warmup - at least 800 meters or so, dynamic drills and leg swings before you run. Then another MILE easy jog after followed by stretching if needed.

JULY 20
Run 45 minutes at conversation pace. Good rest/stretch day for those that ran the half.

JULY 21
PRACTICE WITH FULLER... Time TBA. Check Texts tomorrow!

JULY 22
Run 30 minutes. 6 Strides (find 100yd flat stretch, build up speed every 2-yd until all out sprinting the last 20 yd. Work on good form while running strides hard)

JULY 23
HEAT RUN... Run in the heat of the day! 2x15 min runs @ race pace with 5 minutes rest in between... Don't forget water! Need to start training your body to run in the heat.

JULY 24
Cross Train 45 minutes. Bike, Swiming, Elliptical, Roller blades, Ultimate, anything different besides SOCCER which just breaks all athletes! :)

JULY 25
Slow easy run. Run 8-13 miles. These Saturday runs are INCREDIBLY important! These longer runs should be getting easier. Again, go find some trail or beautiful area to run.

Week 6!

Week 6

Can you believe that we're in week 6 already!

I hope you ran the last couple days. It is important that you try and get out EVERY day. I would also really like to hear how the afternoon HEAT run was. I'm sure you hated it but remember, that is exactly the time of day we will run our meets.

Don't forget warmup like 800 meters or so, dynamic drills, then leg swings before you run. Then another 800 jog after followed by stretching if needed.

JULY 15
Run 45 minutes at conversation pace.

JULY 16
I'LL BE UP! And I'm giving you ANOTHER Hill Day! Yay! If you can make it please come as it is really essential to run with your team when you can. It will push you and we can start building our team unity, our family. Meet in front of the school at 9 am. We may start picking warmups, etc as well.

JULY 17
Cross Train of your choice. 30 minutes.

JULY 18
If you aren't running the half marathon, go out on a slow easy run. Run 8-13 miles. Mileage mileage mileage. Hopefully these longer runs should be getting easier. Again, go find some trail or beautiful area to run. If you haven't been running stay on the lower side of miles.. don't hurt yourself.

IMPORTANT: If you haven't already heard, you need to have a physical EVERY year now to play any sports. Utah Orthopedics is doing physicals TODAY for $20. Don't postpone getting yours done because you won't be able to run right when school starts and we have a meet right then too.

Thanks People! Run, eat, sleep, repeat.

Week 5!!

(Yes I know week 4 got skipped, I was in Chicago... I apologize)

I hope that you were able to get out and run last week and that you had a good 4th of July.. Thank you to all those who came out and helped with the 5K. Things got a little crazy but we pulled it off as per usual. As we progress through the summer it is incredibly important that you are puttin in mileage. If you think about it. We only have about a month and a half before our first Invitational!! Crazy how fast it goes, so don't sit around, get out there and run.

One thing I want you to work on going forward is running at different climates. It has been exceptionally hot the last couple weeks and I have heard that some of you aren't running or ONLY running early when it's cool outside. This is ok but if you think about when most of our races are they are after school in the sun when it's blazing. Now I'm not asking for you each to get heat stroke! :) However, you can train your body to run in this weather. Lots of water is required as well as starting with smaller runs as you get used to it. Those of you who ran last year, just think about the Juan Diego run! We did horrible right? It was hilly and hot. A great combination that killed our whole team. I believe that Region is being held at that exact location this year which means we can start preparing now!

The truth is hills are your friends. They make you stronger. They break up the monotony of running on flat surface. But you have to learn to live with them and respect them. If you do, you will become a stronger, healthier and faster runner. Your road racing performance on hilly terrain will improve immensely and you will love hills instead of hating them.

That being said, kick some butt this week:

Don't forget warmup like 800 meters or so, dynamic drills, then leg swings before you run. Then another 800 jog after followed by stretching if needed.

JULY 6
Run 45 minutes at conversation pace.

JULY 7
Hill Day! Yay! T-Rex, Cemetery, anything close to your house... Find a hill and push yourself hard up the hill. 8-10 T-Rexes, 15-20 Cemetery hills, or equivalent distance on hill by you. I know, it will suck, but I promise the hurt now will pay off later and you'll be glad you pushed! Reminder-- When you run downhill don't lean back... you need to land on the balls of your feet and keep your knees bent. Otherwise you risk shinsplints, knee issues, or more.

JULY 8
Run 30 minutes. 6 Strides (find 100yd flat stretch, build up speed every 2-yd until all out sprinting the last 20 yd. Work on good form while running strides hard)

JULY 9
HEAT RUN... Run in the heat of the day! 20 Min run at about 70%. Don't forget water!

JULY 10
Cross Train 45 minutes. Bike, Swiming, Elliptical, Roller blades, Ultimate, anything different besides SOCCER which just breaks all athletes! :)

JULY 11
Slow easy run. Run 8-10 miles. That is an INCREASE! More mileage is needed now! These longer runs should be getting easier. Again, go find some trail or beautiful area to run.

Oh and HUGE props to Ericka! She is the only one sending me her mileage! Even if it describes her Trek mileage and a walk to a truck! ;) She is killing it! Get on it peeps!