AF Grass Relays

American Fork Grass Relays!

The race went great today and we battled the heat and nerves of the first race. The course was a 2 mile course with small 1ft tall hay bales in sections of the course.  I am incredibly proud of you guys for pushing yourselves when your bodies wanted to give up. Great team effort from everyone and great start to the season! Also Dredge said the course was actually 2.1 miles... so that means your times are better than you think as well! :)

Here are the results of the race today:

GIRLS
Ericka - 14:54
Natalie - 15:15
Sharlene - 15:40
Bella - 15:58
Shelby - 16:31
Maya - 16:35
Bart - 16:42
Selina - 17:17
Cart - 17:22
Taylor - 18:23
Hailey - 18:24
Brylee - 18:50
Brook - 19:45
Savannah - 20:13
Kimberley - 20:20
Sierra - 21:06

BOYS
Carson - 12:09
Payton - 12:16
Verl - 12:19
Trenden - 12:23
Christian 12:26
Caleb - 12:32
Bryson - 12:36
Connor - 13:20
Broc - 13:25
Chris - 13:28
T-Payne - 13:43
Jackson - 13:44
Mason - 13:46
Benaiah - 13:48
Brayden - 14:12
Parker - 14:16
Max - 14:44
Dawson - 15:15
Michael - 15:53
Zane - 16:06
Jack - 16:07
Hayden - 16:23
Jacob - 18:01

I will Post info for Friday's race at USU on Monday!

FINAL WEEK!!

Week 10 UPDATED!!

Well... We made it! For those of you who ran ALL summer, Thank you for your hard work, it is already showing and you will drop times fast as we start the season. For those of you who haven't been running, welcome and strap in because school starts this week! FYI - Schedule at bottom of post.


Mon, AUGUST 17
PRACTICE WITH FULLER... 8:30AM!

Tue, AUGUST 18
Team Run (30 min) - 8:30AM in front of school.

Wed, AUGUST 19
PRACTICE WITH FULLER - 10:00AM followed by McFarland Party in Fuller's Room!

Thur, AUGUST 20
EARLY OUT - PRACTICE - 12:30PM in front of school.

Fri, AUGUST 21
Full Day of School - PRACTICE WITH Coach Dean...3:00PM

Sat, AUGUST 22
Slow easy run. Run ONLY 4-8 miles.

Here is a look at our schedule this year.. We will plan a parents night probably Monday the 24 but I will let you know at practice for sure.

PICS

Super Proud of this crew today!! We conquered a new hill now known as Satan's Knoll. We even had to possibly trespass a little and hop barbed wire fences to get to her.. And yes, I'm calling it a her I don't know why. Mad Props to them and getting pumped to start XC!! Also, don't forget to click on the pic so you can see the big version and their facial expressions after this beast! 

This next one is from when we did Mile Repeats with STADIUMS on every homestretch! Super proud of you guys and how hard you have been running and pushing yourselves this summer!

Week 10!

Week 10!!

Super fun practice in the rain with this crew!

Is summer really over!? I hope you have gotten out and ran the workouts this summer or at least ran on your own. Can you believe that school starts NEXT THURS? I can't. It came to fast. But I hope with a new school year you are excited with a new XC season. We have a new region and still a very young team with a lot of potential! So that being said, let's get after it this week!

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.

Mon, AUGUST 10
PRACTICE WITH FULLER... 9AM at the Track!

Tue, AUGUST 11
Run 30 minutes at conversation pace. in heat if you can.

Wed, AUGUST 12
HEAT RUN! 3 miles. Please do this if you can. You need to start running in the afternoons, if you don't you'll think you are ready and in shape but be sadly mistaken when your body doesn't know how to react to it and how much hydration you need.

Thur, AUGUST 13
30 min easy run. in heat if you can.

Fri, AUGUST 14
PRACTICE WITH FULLER... 9AM in front of school! Como at race pace - timed.

Sat, AUGUST 15
Slow easy run. Run ONLY 4-8 miles. One Week Left!!

NO REGRETS!!

Week 9!!

Holy Moly... So school starts in a little more than 2 weeks!!! That also means XC and our first meet is almost here!! If you've been lazy, NOW is the time to get going. Make these last weeks count.

The ADIDAS warmups will be what we order this year. We will try and order them on Monday after school starts so every Freshman and other runner's can get their orders in. In the mean time double check with your parents what you want to order and what sizes. I will be putting together a XC team shirt that I would like everyone to try and order if possible. Designs to come. If you have ideas comment or let me know at practices.

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.

AUGUST 3
PRACTICE WITH FULLER... 8:15AM in front of school. A FUN SURPRISE!

AUGUST 4
Run 30 minutes at conversation pace.

AUGUST 5
PRACTICE WITH FULLER... 9AM in front of school. HILL DAY!

AUGUST 6
45 min easy run. work on strides on the football field or grass area before you start into your pace.

AUGUST 7
Cross Train 45 minutes. Bike, Swiming, Elliptical, Roller blades, Ultimate, anything different besides SOCCER which just breaks all athletes! :)

AUGUST 8
Slow easy run. Run 8-10 miles. DON'T MISS THESE DAYS! In case you haven't got the picture, mileage is important!