Heat Week part two Aug 1-6

Wow August is upon us and soon our first meet will be here. To start off, make sure you have gone on to register my athlete and get registered, get your physical, and pay the fee, you wont be able to compete on the 13 at Tooele without all of these taken care of. Last week with the first week of heat training I want to give props to those that came and worked hard. Keep up and train hard. This week will be a combination of hill training and sharpening.

Monday- August 1- Hill workout either cemetery or at Milton Cemetery
Tuesday-August 2- 45 minute fartlek 4 casual, 1 fast
Wednesday- August 3-Sprints 100 meters for every 200 meters, 20 times. 10 minute cool down
Thursday-August 4- 45 minutes easy run
Friday- August 5- 7,7,7 workout. First 7 minutes 65% (stay as pack), second seven minutes 80%, last seven minutes 85%+ race pace. 5 minute rest and repeat
Saturday-August 6- 1.5 to 2 hour nice and easy run, recovery for the week.

I also want to congratulate Carson Wilkins as he took second place in the half marathon on Saturday.
I (Coach Weir) will be up there everyday this week, I will see you there at 2:30 at the track.

Here is that article I was talking about this past week, make sure to check it out

Nutrition and More
The time to experiment with your diet is not before an important race, but when the wrong reaction won't affect your training too severely. Carbohydrate, protein, and fat are all necessary in the balanced diet. but for those runners who are following the marathon conditioning program, you will find that you need a higher caloric intake. It is difficult to get the extra calories from bulky foods; they are harder to digest. It si recommended to use honey, especially prior to big races, to provide the calories / energy you need without causing intestinal distress. You should evaluate what you are eating and what you need. It pays to study all you can of the latest information about vitamins and minerals. However, some people assimilate more minerals than others; each person is unique in his or her requirements. Natural foods are the best source of nutrition because they contain not only the natural balance of vitamins and minerals, but also the enzymes needed to use them. Always remember that, as long as you are training, your vitamin and mineral requirements are higher than normal, and deficiencies could cause a lot of break-down in your body. You must be sure to replace the amounts that you lose if you want to continue to train and compete effectively. You can get many of the minerals you need from electrolyte drinks, but be sure to check the label before you buy them. Some quick lessons of vitamins and minerals are as follows;
Calcium: Your body contains about 3 lbs of calcium - more than any other mineral. Most of it is in your teeth and bones, but the remaining ten percent is vital. Calcium allows your muscles to contract. You can unknot muscle cramps by taking extra calcium. Without the proper amount in your system, your body takes the necessary amount from your bones to make up the deficit. It (calcium) also helps eliminate lead from the system.
Magnesium: If you are experiencing sleepless or restless nights, perhaps you are deficient in magnesium. Magnesium is the natural tranquilizer and relaxes jumpy muscles and nerves and counteracts irritability. It also aids in the digestion of protein, fats and carbohydrates.
Potassium: When you sweat, you lose salt and potassium. It is not necessary to replace the salt, but it is very important to replace the potassium. Severe potassium deficiency symptoms are nausea, muscle weakness, cramps, irritability, and finally total collapse. Potassium helps against the effects of heat. Those who do not perspire much do not need so much potassium. Those who do and take salt need double doses. Food sources that contains potassium are bananas, oranges, tomatoes, cabbage, celery, carrots, grapefruit, apples, beans, and fish.
Iron: This is a vital oxygen carrying agent in the hemoglobin. it is also reported that iron can help against depression. Vitamin C will help in the body's absorbtion of iron. Daily dose of approximately 18 mgs. is recommended.
Chromium: It helps the body use insulin to help regulate blood sugar, which in turn helps prevent diabetes. It also culminates to help maintain muscles contractions and eliminate cramps.
Zinc: Almost nothing happens in the human body without zinc. It assists in the making of new cells and speeds up healing of burns and all kinds of wounds. It also assists recovery from lactic acid build up.
Vitamin A: Assists against stress, shortcuts dangerous pollutants such as benzene and dieldrin. It also keeps skin smooth, vision sharp, immune system strong and anti stress mechanisms efficient Vitamin B1: Helps the carbohydrate metabolism to turn carbs into glucose, which fuels the brain and the muscles. It is best taken in a B-Complex form, but 5 mgs. daily helps most athletes. Any athlete that carbo-loads before a race should take sufficient amounts, which will turn all the pasta into energy. Vitamin B2: This vitamin helps the digestion of fats. Any whole grain will do, but wild rice is best. Vitamin B3: At least 40 biomechanical reactions in the body rely on Niacin. Its most important function involves the red blood cells carrying oxygen to all body parts. Niacin keeps the blood cells charged and they keep the body charged with oxygen.
Vitamin B6: Important for the memory as it serves as the sythesis of serotonin, a chemical that regulates memory.
Vitamin B12: It assists the nervous system in relaying messages between the body and the brain. Liver is the best source, but any animal product will do.
Vitamin B15: It increases oxygen utilization by tissues, increases content of glycogen and creatine phosphate in muscles. It also intensifies the process of aerobic oxydation during muscular activity, helps in recovery of low PH of the blood and doubles the recovery of ADP to ATP
Vitamin C: It is an all purpose antidote. So powerful that it detoxifies heroin, nicotine, alcohol and cancer causing pollutants. It also beats the heat. Increasing Vitamin C intake a week before an event in hot weather will increase your competitive edge. It also assists the bodys ability to absorb iron which in turn helps oxygen carrying capacity. A thousand milligrams with a meal will boost iron absorbtion tenfold.
Vitamin D: It's main purpose is to allow the body to absorb calcium. Only vitamin naturally produced in the body.
Vitamin E: It improves glycogen storage, which is translated as more fuel for the endurance athletes. It also improves the tone and strength of the heart muscle and protects cells from oxydation.

Start of Heat Week July 25-30

Hey all

Can you believe it is the end of July already and we are three weeks away from our first meet. With that being said, we are moving our me meeting times to 2:30 P.M. so we can start getting used to the heat. We are still going to push hard and improve everyday. Anyone should start and try to make it to practice

Monday-45 minute tempo run
Tuesday- Hill workout at the cemetery, 12 circuits around the big loop
Wednesday-1000 repeats (6-7, Course to be determined later)
Thursday-Time trail on Como.
Friday- Hill workout on the T-Rex hill
Saturday-1.5-2 hour easy run

Some of you have been mentioning that you are sore after some of the workouts. Make sure after a workout, if you feel sore, stretch those muscle out as well as ice or ice bath, those really do help.

I (coach Weir) will be up there Tuesday through Friday this week.

Now introducing the Masters of T-Rex!!

Proud of these hooligans! It was a HOT morning and they all crushed out 10 hills or around 5.5 miles of this dinosaur hill. First place finisher was Jackson Avery! Yes Carson, Jackson beat you again... :) ps The Ward Bros were also in attendance but were saved by their Mother and missed the pic and pace bars.  Also props to Verl as he is in DC right now but has been getting up early and running stairs and running like a mad man.. Tough to find that determination on vacation.

For those of you who didn't come you missed out on a great training and some serious delicious pace bars and chocolate milk for recovery... Those that came I salute you and promise you this hard work will pay off as we get close to starting the season.  I would HIGHLY encourage the rest of you to do your best to make it to these practices, we have less than 4 weeks till our first Invitational!! And you know that time will fly by fast!! So here is my challenge.... I would like EVERY xc runner to run at least 35 Miles a week till that first race! Those that have been running closer to 45 miles if you can. So somewhere around 100 miles between now and August 11th.. Obviously the 12th will be a light easy run as it is the day before our first race on the 13th.

I can't tell you how many of you told me at the end of xc last year or at the end of track that you were going to run a lot this summer and be prepared and start where you ended last season... DON'T FORGET THAT FEELING!! Have no regrets as we get closer to this new year.

Thanks to Ericka and Carson for sending me running mileage logs. Looks as though they might be the only ones to get the varsity point for summer. Get crackin!!!

Here is a copy of our schedule... It is NOT final and is tentative as we work out buses and everything else but many of you have asked. We should have it finalized within a week.

Ok team... First off, I want to give mad props to the following 4 individuals:
Mason, Sanford, Max, and Bella!!!

Last Thursday we hopped fences and went up to Satan's Knole and these 4 conquered that dirt MOUNTAIN! I have to be honest, their motivation and determination gave me chills. Running is hard, especially in the "offseason" when it isn't necessarily required... But these runners that have been dedicated the last month are going to be incredibly happy when the season starts... Which is in LESS than a month!!! Our first race is Aug 13th which is BEFORE school starts..

Also, I have mentioned to some but I am offering a LETTERING POINT for those coming to summer practices and those that turn in their summer mileage sheets to me.. Right now that is almost NO ONE... Some of you were with in a point of lettering last year and this is an opportunity to start the season with a point. Summer training is this important to me that I made this decision. So get crackin, come to practice, and write down your mileage and send it to me!! 4 weeks left so don't miss anymore!

I have definitely been disappointed in the amount of runners coming and running this summer. Summer training is everything and we have incredible potential. I know that on both the boys and girls side we set goals to go compete for Region Championships this year but our training has not shown it. I hope that you all can make a better effort to make it these last few weeks of training before our first race!

I always talk about regrets... there really is nothing worse in life than having them. Train hard and give everything you have this next month and I promise you will be happy you did. It is proven that mileage leads to championships. If you asked all the last years state champions how many miles they ran each week in the summer... It would be 50+ miles per week... If you were to ask Galen Rupp (US Distance Olympic Gold Favorite) how many miles he trains in the summer,.. he would tell you around 100 miles or MORE per week.. YOU get to decide how good you want to be, no one else can do it for you! I believe in all of you and will support and coach you through it all, but the truth about running and success is that it starts and ends with YOU! So when you feel like quitting, think about why you started.. think about how many miles and hours you have already put in the last years, get up, get to work, and lets go surprise some teams this year!!

This youtube link is Katy Perry's olympic music video.. I am SO pumped for the olympics and hope it brings out a little motivation and determination for you guys to push yourselves to succeed.. not only in sports, but in life!

https://www.youtube.com/watch?v=lFIIMEe2Ht0

Don't forget to check the workouts posted below for this week... I'll be there Tue and Thur with Weir.
ps. Get your physicals and register my athlete done ASAP if you want to run on Aug 13th!!!

Coach Fuller

July 18-22

Week two of hill/speed.
Monday speed workout on Mickelson mile, 10 rep of 150 meters at race pace. Run the 150 meters then rest for 45 seconds.
Tuesday- hill circuit, just like last week, go 45 minutes.
Wednesday - 45 minute fartlik, 4 easy 1 fast.
Thursday - hill circuit
Friday- speed workout on Como
Saturday - 1.5 to 2 hour steady run.

Make sure you are warming up, stretching, coolING down and core work. I (coach Weir) will be there Tuesday, Thursday, and Friday.

July 11-16

Hope everyone has been having a great summer and training hard. We have completed phase one of our training and are starting phase two.

Here is the workouts for the week which we will be working on hills/speed.
Monday: 1.5 hour run
Tuesday-hill training, Cemetery, 12-15 times (or 45 minutes) at the top turn left and jog to the road turn around and jog back and down the hill. At the base wind sprint it for 50-100 meters to get accustomed to the base of a hill.
Wednesday-45 minutes run at conversational pace. 6-10 strides after.
Thursday-Hill day, t-rex same as cemetery but 8-10 times (45 minutes).
Friday- 45 minutes tempo run
Saturday- 2 hr run.

I will be up there on Tuesday so see you there, Remember we are still on moratorium on Monday.

Coach Weir

July 5-July 11

Starting tomorrow, we are on summer moratorium which means the coaches wont be up for practices this week. We want you to still meet and run as a team on the days that we usually meet. As you are running, if the workouts seem to be getting easier, push yourselves a little harder, that is how you will improve. Also, try and get one workout a week later in the day so your body can get some exposure to heat training, it will help when we get closer to the season. This is the last week of phase 1, base conditioning and next week we start into phase two which is hills and speed work.

Before each workout, don't forget to do core for 3-5 minutes, then a seven minute warm up, then the dynamic stretches we have been doing. if you need to remember those stretches, refer to the post three time ago. After each workout, cool down for about 10 minutes, unless otherwise stated, and do some static stretching as needed.

Tuesday- 45 minutes tempo run. (About 5-7 miles)
Wednesday- 1.5 hour run, keep with what we have been doing on previous Wednesdays
Thursday- 4 miles at 90% race pace, 30 minutes cool down
Friday- 45 minute fartlek run, 4 minutes easy, one minute quick.
Saturday- 2 hour run (hopefully you are reaching close to ten miles on this run)

Monday, July 11, (since we are still on moratorium) 1.5 hour run.
Tuesday July 12, we will pick back up with a coach being there. most likely some hill workout.

Keep on sending in your mileage each week and a huge thanks to all those that helped and participated in the 5k this morning. I thought it was a big success, THANK YOU, THANK YOU, THANK YOU.

Coach Weir

July 4

Hope everyone is doing well. Just a reminder that tomorrow we need as many of you possible to help with the 5k race in the morning. We are meeting at 6:30. In conjunction with helping at the race, make sure to go for you 1.5 hour run. The rest of the week will be posted at a later time so check back.