XC BANQUET

Date: November 9th
Time: 5:30pm
Location: Morgan Middle School cafeteria

If you did not get a RSVP form I need you to have your athlete bring me money for as many meals as you would like. We are having the Plyers personal pizzas again, salad, breadsticks, brownies and a drink. The cost is $10 per person and the money will be donated to our program!!

Please have the money and number you want attending returned to me by THIS Friday the 3rd to make sure you get some of this amazing food.

See you there!!

FOOTLOCKER CHAMPIONSHIPS

For those of you who were interested in going to Footlocker West Regional Race here are all the details. I need to know as soon as possible tomorrow Wednesday the 25th commitment so we can start booking hotels and transportation if needed. Once you commit and we have registered and paid for everything you will NOT be able to get reimbursed as that money will be used already. So only commit if you know you can make it. This race will be a great opportunity for our team to continue to grow this program and progress into the State Championship teams that we are capable of!!

Race Location:
Mt. San Antonio College
1100 N Grand Ave, Walnut, CA

Cost:
The cost will vary depending on how many we have going. That will change hotel costs and transportation costs. Cost below is a guesstimate till we have a definite amount by tomorrow and we know exact transportation needed and how many hotel rooms.
$350 - $450 -- Includes 3 nights hotel, transportation, gas, race registration, and Knott's Berry tickets.
****Food and Footlocker apparel are not included if you want to bring money for those.

Wednesday, Nov 29
1:30pmISH - Leave High School towards Anaheim
6:00pmISH - Stop for Dinner
12:00am - Arrive at Hotel (probably Holiday Inn Express in Anaheim area) Straight to bed!

Thursday, Nov 30
8:00am - Team Run
9:00am - Breakfast (FREE at Hotel)
10:00am - Leave for Knott's Berry Farm
6:00pm - Head to Dinner
8:00pm to Curfew - free time (team games)

Friday, Dec 1
8:00am - Team Run
9:00am - Breakfast (FREE at Hotel)
10:00am - Packet Pickup (Race numbers, info, and Backpack!) Check out course
11:30am - Head to Beach (probably Huntington Beach)
12:00pm to 5:30ish - Beach time
6:00pm - Dinner (This one is on Weir and I)
9:30pm - Team mtg and pre-race "motivation" then BED

Saturday, Dec 2
6:30amISH - Breakfast (FREE at Hotel)
7:30am - Freshman Boys Race (if Sam comes)
7:52am - Sophomore Boys Race
7:59am - Sophomore Girls Race
8:24am - Junior Girl Race
8:39am - Junior Boy Race
8:46am - Senior Girl Race
9:16am - Senior Boy Race
10:30am - Seeded Boys Race
12:00pm - Lunch and then hit the road for HOME
6:00pm - Dinner Stop
11:00 to Midnightish - Home sweet home

State Week!!!

Ok team... there are not words to express how proud I am of this Trojan XC Family!! We have had some very concentrated practice weeks coming in to Region and State and we have put ourselves in a perfect opportunity to have a successful State meet! We asked you to get confident, believe in yourself and your family, and leave it out on the course at Region... let me tell you, that was one of the most gutsy days I've seen from Morgan XC. Watching you pick each other up off the ground because you gave EVERYTHING for this family and our goals was something special. I know you would all do anything for each other. And because of this, I know we are NOT done! Let's go represent at State and show everyone they should know who Morgan XC is!!

STATE INFO
https://www.uhsaa.org/xc/2017CCinfo.pdf

STATE COURSE  
Sugarhouse Park (spectator parking is East side Highland High school/track)
1330 2100 S 
Salt Lake City, UT 84106

Monday - VERY short intervals with tempo
Tuesday - Get out to practice FAST!! by 2:45!! We will have short team jog, stretch, and then head to Ericka's house to watch McFarland USA! Should be done and home by 6 so you can eat a good Carb loaded dinner and get to bed not TOO late!! Keep your routines as normal as possible!!

Wednesday - STATE MEET (EVERYONE ON TEAM INVITED!)
8:45AM - Bus leaves MHS
(Please make sure to get up and eat a good full breakfast! You need fuel! Also bring food with, especially boys as you will need to eat at about 11 since you race at 1)
11:30AM - Girls Varsity Race
AWARDS - right after girls race (Ericka Academic All-State & Girls top ten/trophy)
1:00PM - Boys Varsity Race
AWARDS - right after boys race (Top ten/trophy)
3:00PMish - Continue the tradition of celebrating season at Chuck-a-rama (Make sure to bring money for this - $10-15)

REGION INFO!!!

Region Championships!

Cottonwood Complex
4400 S 1300 E
Holladay, UT 84124

Varsity Girls - 2:00pm
Varsity Boys - 2:30pm
JV Girls - 3:00pm
JV Boys - 3:30pm 
Awards - 4:00pm

Region Week

WOW!!! Can you believe that it is Region this week. The season has gone by fast. As you know, we have Region this week at Cottonwood complex on Wednesday. Varsity runs first and JV is second. We will post the times later. TOMORROW at 5 at Ericka Perry's house, we will be having our Pre-Region dinner. Her address is 641 E 100 S, Morgan UT 84050 and this is for athletes only. Seniors and Captains make sure you come with something motivating to share with the group.

Here is a list of who signed up for what for the dinner:

Pasta: Kaleb B, Karson C, Ford P, Bella P, Jacob W, Kimmi B,Corinne W, Carson S

Sauce (Red or White): Caden S, Eaina H, Adalynn S, Ericka P, Sam Winn, Broc M

Salads/Sides: Maile B, Olivia M, Ben E, Dexter W, Kallie C, The Myers Clan

Desserts: Isaac L, Corn Dog, Jacob P, Cameron B, Max D, Anna E, Ashlynn D, Mason R, C Wilks,                    Jackon A

Bread: Jacks Bread Truck

Coaches will provide Drinks, Plates and Plastic Ware

See you there.

Park City Invitational Tomorrow

Excused at 1:15pm, bus leaves at 1:30pm

Address:

Quinns Junction Sports Complex

600 Gillmore Way

Park City, UT (right off Highway 40 Exit 4)

4:00PM: Open race for coaches, middle school, PARENTS, community

4:30PM: Girls JV

5:00PM: Boys JV

5:30PM: Girls Varsity (10 runners)

6:00PM: Boys Varsity (10 runners)

Judge Region Meet TODAY!!

At Wheeler Historic Farms
6351 South 900 East, Murray, UT 84121

ALL girls at 4PM

ALL boys at 4:30PM

NO MORNING RUN TOMORROW!!

There will be NO morning run tomorrow at 6am. The weather has looked to worsen and will be frigid and pouring rain. Please relay/text all your friends this if you see this!!

See you tomorrow after school!

Weber City/County Invite WED

Weber City/County Invitational
TEAMS: Ben Lomond, Bonneville, Fremont, Morgan, Ogden, Roy, St. Joseph, Utah Military Academy, Weber. 
 
Location:
Weber County Fairgrounds (South of the baseball fields)

Races:
JV Girls - 3:00pm
JV Boys - 3:30pm
Varsity Girls - 4:00pm
Varsity Boys - 4:00pm
Awards - 5:00pm

Murray Results

Can't express how much I love this team! It doesn't matter what Weir or I throw at you, you guys always step up and represent this family with all your heart. I saw things at Murray that greatly pleased me. Things we have been working on are starting to pay off. Whether it was getting a great stride at the start of the race to get yourself in a good position, pacing that first mile and focusing on improving your second mile, finishing the race strong by holding your position or even passing racers on the home stretch, or even running together in packs and pushing each other to be better.. We were definitely bleeding Maroon out on that course. I'm starting to see how close and tight this family is and what you would do for each other... Even if it means supplying water at the start line or crutching yourself around the course to cheer!! I couldn't be prouder to be a Trojan!

BOYS
Carson Wilkins 15:35 (18th place Seeded Elite Race)
Kaleb Bowles  16:57 (19th place Sophomore Race)
Benaiah Everhart  17:01
Jackson Avery  17:10
Mason Ralls  17:11  
Gabe Sargent  17:17 (9th place Freshman Race)
Connor Matthews  17:31
Ford Porter   17:32
Max Dicou  17:38
Sam Allen  17:57 (18th place Freshman Race)
Andrew Roundy  18:13
Carson Skidmore  18:18
Karson Coker  18:35
Dallon Gunn  19:13
Isaac Larsen  19:30
Cameron Brooks  19:39
Seth Wilkinson  19:39
Caden Smith  19:45
Braden Barker  19:58
Nick Brown  19:59
Sam Winn  20:07
Jacob Pincock  20:35
Hayden Johnson  20:38
Broc Mathews  21:02
Jack Plyer  21:17
Dakota Carter  21:29
Michael McClellan  21:39
Nick Nielsen  21:54
Matt Roundy  23:29
Joe Pantone  23:40
Dexter Ward  23:46


GIRLS
Ericka Parry  20:31
Ashlynn Dawson  20:40 (16th Place Sophomore Race)
Addy Sheffield  21:38
Elaina Halls  21:44
Kimberly Birt  22:13
Aubree Adams  22:15
Madi Myers  24:20
Shelby Lynam  25:07
Corinne Wilkinson  25:39
Kallie Croft  28:38
Maile Bernardo  29:14
Olivia Mueller  29:57

MURRAY

Murray Invitational TODAY

Address
Murray Park
296 E Murray Park Ave, 
Murray, UT 84107

2:55 National Anthem
3:00 Seeded Boys (Carson)

3:45 Open Boys Section 1 (Schools A-M)

4:30 Open Girls Section 1 (Schools A-M)

5:20 Soph Boys
5:35 Soph Girls
6:10 Frosh Boys
6:30 Frosh Girls

Pre-Region Meet TOMORROW!

Pre-Region meet combined with Region 11
Location: 
Cottonwood Complex, SLC UT
4400 S 1300 E, Holladay, UT 84124

Times:
Bus leaves school at 9AM!! Dirt spot 9:10

Girls JV - 11:00am
Boys JV - 11:30am
Girls Varsity - 12:00pm
Boys Varsity - 12:30pm

Schedule for rest of season

We've had some changes that have been announced at practices but not relayed to parents... You know how that works right? ;)

So here is a list of what meets we have left:

9/6/17 (Wed) - Pre-Region @ Cottonwood Complex in SLC - 11:00am - Bus @ 9:00am

9/8/17 (Fri) - Murray Invitational @ Murray Park in SLC - 3:00pm - Bus @ 1:00pm

9/13/17 (Wed) - Weber County Meet @ Weber Fairgrounds - 3:00pm - Bus @ 1:30pm

9/20/17 (Wed) - Region meet @ Judge Memorial - 4pm - Bus @ 2:00pm

9/22-9/23 (Fri/Sat) - Bob Firman in Boise (VARSITY ONLY) - Leave Fri after school

9/29/17 (Fri) - Park City Invite - Quinns Sportex Park - 3:30pm - Bus @ 1:30pm

10/11/17 (Wed) - Region Championship - Cottonwood Complex SLC - 1:30pm - Bus 11:30am

10/18/17 (Wed) - State Championship - Sugarhouse Park SLC - 11am - leave at 9am

Also Parents if your kids haven't talked to you, we are trying to finish up our fundraiser right now.. We are doing Ridley's gift cards again or they can just go get donations/sponsors if they prefer. Only about 3% of the team has helped with this so far. I can't stress to you the importance of this. We are the lowest money allocated sport at the school(fighting for this change), they don't pay us for multiple coaches and to be honest by the end we don't actually make anything to coach them. To have a team and complete a season we have to pay for Invitationals which range between $120 - $180 a piece, we have to pay for use of runnercard and athletic.net websites to host and manage all of our meets, as well as every time new uniforms are bought we have to pay half so we have to save up for those. We scrape by every year. I know fundraising sucks, believe me I coach 3 sports and do it ALL the time with FBLA as well. But it is how we are able to have a program. Please support your kids and help them do this.

I want to especially thank those parents that came out and supported us at USU! These kids work SO hard, (hardest workouts out of any sport if you ask me) and it's nice to have you there for them! So thank you so much for all your support for our little XC family!

USU Results

We had a great meet at USU yesterday!! It was definitely hot with not a cloud in the sky and the course was measuring long at 3.2 miles, but we were prepared and it showed in the effort out on the course. Each race had runners ranging from every classification 1A-6A. We started off the day with 2 medalists in the JV/Rookie Races with Ashlynn Dawson placing 3rd overall in the girls race and Kaleb Bowles finishing 4th in the boys!  Freshman Gabe Sargent and Sam Allen had great races coming in 13th and 24th in that same race while Aubree Adams finished 18th in her Rookie Race.

Andrew, Carson S., and Heyden ran solid races for the JV boys all having HUGE pr's over this 3.2 mile distance.

Carson Wilkins had a phenomenal day and finished 11th overall in the Varsity race earning him a medal, a shirt and was the 2nd place Junior out of the entire meet! Benaiah, Jackson, and Mason ran most the race together working in a pack to finish with great times. --- I want to give a huge shout out to Mr. Maxwell Dicou though!! He had an amazing 3rd mile and moved up and will give this team a great shot at winning Region with that kind of effort!

Crazy proud of the girls team today! They ALL ran so hard for each other. Ericka and Bella as per usual had solid races and beat all the Judge Memorial girls! Adalynn, Kimmy, and Elaina ran a great Varsity race together to improve their times greatly over this distance to help their team improve and get closer to qualifying for state!

EVERY single runner on this team has worked so hard and I could write about all of you! Thank you for giving Weir and I everything you have through workouts so we can build this family and be able to compete at the level we do!

ALSO --- props to Benaiah for winning the Pizza challenge! ;)

Full Results on Runnercard:
http://www.runnercard.com/results3/meet?meetId=efc51cff-0675-4349-a196-970ebb656633

BOYS
Carson Wilkins  16:41
Benaiah Everhart  18:18
Jackson Avery  18:20
Mason Ralls  18:24
Connor Matthews  18:47
Max Dicou  18:49
Kaleb Bowles  19:01
Ford Porter  19:08
Gabe Sargent  19:50
Andrew Roundy  20:09
Samuel Allen  20:15
Carson Skidmore  20:26
Heyden Heywood  20:53
Karson Coker  21:24
Cameron Brooks  21:25
Dallon Gunn  21:28
Seth Wilkinson  21:43
Caden Smith  21:52
Braden Barker  22:22
Nick Brown  22:23
Hayden Johnson  22:51
Broc Mathews  23:10
Jacob Pincock  23:16
Dakota Carter  24:40
Jack Plyer  24:42
Michael McClellan  25:23
Dexter Ward 25:56
Nicholas Nielsen  25:57
Matt Roundy  27:39
Joe Pantone  27:41

GIRLS
Ericka Parry  21:47
Bella Porter 21:50
Ashlynn Dawson  22:45
Adalynn Sheffield  24:16
Kimberly Birt  24:53
Elaina Halls  24:57
Aubree Adams  25:28
Madi Myers  28:23
Kallie Croft  32:55
Maile Bernardo  33:30

HOME MEET THIS WED!!!

If you didn't see, I added Highland and South Summit Results below...

Ok, now for our meet this week! This Wednesday we will be hosting our home region meet. For some of you, this is the last time you will run our home course... let's go out and have some fun and run for each other!

Date: Wednesday, August 30th
Location: Round Valley Golf Course
Time: ALL girls at 4pm, ALL boys at 4:30pm

Runners- After school gets out, get changed and get up to the course right after school. I would like you all there by 3pm.

PARENTS - Please make sure to stay off the greens and tee boxes(where they hit the ball for those non-golfers) while at the golf course. Dennis is generous to let us race on the golf course and they work hard to keep the course nice. PLEASE respect their property.

When the race is over please stay and help clean and pick up race materials and items so Weir and I don't have to stay till late. Let's work hard the next couple days and get ready for a great week!

South Summit Results

Here is the results from the mountainous terrain at South Summit! This course was a great test for the team and I love that we got to be on it early in the season. We learned a lot about our team and about ourselves individually and how we can handle hills and pain. Now the Region Championship won't be THAT hilly but it shows which teams/runners run hills the best... (Those that came and ran this summer definitely handled the hills much better, I told you it would pay off)

My favorite part of the whole meet was seeing the team up on the hill and all over cheering on their family! I always tell you the people that you do hard things with will always mean a lot more to you. There becomes a special bond and you push yourselves harder to run for the TEAM. Good meet!

BOYS
Carson Wilkins  17:51
Jackson Avery   18:58
Benaiah Everhart  19:31
Kaleb Bowles   19:56
Mason Ralls    19:57
Ford Porter   20:21
Max Dicou   20:35
Connor Matthews   20:58
Cade Peterson  21:41
Sam Allen   22:00
Andrew Roundy  22:02
Carson Skidmore  22:28
Cameron Brooks   22:42
Hayden Heywood  23:11
Caden Smith   23:25
Braden Barker   23:49
Jacob Wilkinson   23:55
Seth Wilkinson   24:05
Broc Mathews  24:19
Jacob Pincock   25:00
Dakota Carter   25:02
Nick Brown   25:37
Michael McClellan  25:39
Jack Plyer   26:04
Nick Nielsen   26:31
Dexter Ward   29:03
Matt Roundy   29:04

GIRLS
Ericka Parry   24:08
Ashlynn Dawson  24:37
Aubree Adams   26:35
Kimberly Birt   27:01
Adalynn Sheffield  27:05
Elaina Halls  28:22
Madi Myers   30:51
Corinne Wilkinson  33:25
Shelby Lynam  33:29
Kallie Croft   38:22

Highland Results

Ok, so I have sucked at posting this year so far... I'm blaming first week of school. But I will be posting Highland, South Summit, and info on our meet this week as well.

BOYS

1.	11	Carson Wilkins	15:52.8 PR	Aug 17	Highland Invitational
2.	10	Kaleb Bowles	17:19.9 PR	Aug 17	Highland Invitational
3.	12	Jackson Avery	17:21.7 PR	Aug 17	Highland Invitational
4.	12	Mason Ralls	17:33.8 PR	Aug 17	Highland Invitational
5.	10	Caden Smith	17:44.5 PR	Aug 17	Highland Invitational
6.	11	Sanford Porter	17:49.9 PR	Aug 17	Highland Invitational
7.	11	Max Dicou	17:51.3 PR	Aug 17	Highland Invitational
8.	12	Connor Mathews	18:08.1 PR	Aug 17	Highland Invitational
9.	9	Samuel Adams	19:30.8 PR	Aug 17	Highland Invitational
10.	12	Andrew Roundy	20:29.2 PR	Aug 17	Highland Invitational
11.	12	Cade Peterson	20:47.1 PR	Aug 17	Highland Invitational
12.	11	Cameron Brooks	20:50.2 PR	Aug 17	Highland Invitational
13.	11	Hayden Heywood	20:59.8 PR	Aug 17	Highland Invitational
14.	11	Brayden Barker	21:02.5	Aug 17	Highland Invitational
15.	-	Jake Wilkinson	21:23.0 PR	Aug 17	Highland Invitational
16.	11	Seth Wilkinson	21:24.3	Aug 17	Highland Invitational
17.	12	Broc Mathews	21:51.1	Aug 17	Highland Invitational
18.	11	Dakota Carter	21:54.6 PR	Aug 17	Highland Invitational
19.	11	Nick Brown	23:21.8	Aug 17	Highland Invitational
20.	10	Nicholas Nielsen	23:33.1 PR	Aug 17	Highland Invitational
21.	9	Jacob Pincock	23:47.0 PR	Aug 17	Highland Invitational
22.	11	Michael McClellan	23:57.5	Aug 17	Highland Invitational
23.	10	Dexter Ward	25:49.9	Aug 17	Highland Invitational
24.	9	Matt Roundy	26:44.5 PR	Aug 17	Highland Invitational
25.	11	Jack Plyer	29:14.6	Aug 17	Highland Invitational

 GIRLS

1.	11	Bella Porter	20:37.3 PR	Aug 17	Highland Invitational
2.	12	Ericka Parry	21:07.0	Aug 17	Highland Invitational
3.	10	Ashlynn Dawson	21:09.3 PR	Aug 17	Highland Invitational
4.	10	Adalynn Sheffield	23:10.7	Aug 17	Highland Invitational
5.	10	Aubree Adams	23:46.7 PR	Aug 17	Highland Invitational
6.	11	Kimberly Birt	24:02.4 PR	Aug 17	Highland Invitational
7.	12	Megan Myers	24:24.6 PR	Aug 17	Highland Invitational
8.	10	Madison Myers	26:04.0 PR	Aug 17	Highland Invitational
9.	12	Shelby Lynam	27:49.7	Aug 17	Highland Invitational
10.	9	Corinne Wilkinson	32:33.9 PR	Aug 17	Highland Invitational
11.	10	Kallie Croft	32:46.5	Aug 17	Highland Invitational
12.	10	Olivia Mueller	35:19.2	Aug 17	Highland Invitational

South Summit TOMORROW!!

First Region meet at South Summit tomorrow! You will be excused at 2:05 and the bus will leave at 2:20 sharp. Here is the details on the race:

Practice Friday

Hello Team

With this being kind of the last Friday before school starts, we as coaches decided to cancel practice as a team today. We would still like for you to go on an easy 30 minutes run today to help push any lactic acid build up out of your legs. If you can let the other runners know as well. You guys are great. Keep up the hard work.

XC Season is HERE!!!

Alright clan! This is it. The season has officially started as of this week! Highland is THIS Thursday and I honestly couldn't be more nervous and excited. We have worked SO hard this summer and we are ready for any heat or hills that Sugar House Park can throw at us...

That being said here is the game plan for this week! For those new or just deciding to come, we practice at 2:30pm at the High School Track.

MON - Como time trial for Varsity spots
TUE - Light hill workout @ Milton Cemetery
WED - Pre-meet workout. Very easy, lots of stretching/strides (Uniforms)
THUR - 1ST MEET @ Highland (Sugar House Park in SLC) Bus leaves High School @ 1:15PM
Frosh Boys - 3:00 pm
Frosh Girls - 3:25 pm
Soph Boys - 3:50 pm
Soph Girls - 4:15 pm
JV Boys - 4:45 pm
JV Girls - 5:15 pm
Varsity Boys - 5:45 pm
Varsity Girls - 6:10 pm 

FRI - Recovery Run
SAT - 90 minute run

Let's go ruin some peoples day! ;)

LAST WEEK BEFORE MEET!!

Well team... we have made it to the LAST week of full practice before our first meet. That being said, we will push really hard this week to help us reach our goals for the start of our season. It's go time now. If you know people who are interested or are going to be on this XC team, spread the word to make it these next weeks as we are fully practicing as a team now. These practices are important to you and your team. Again, we cannot win or be successful with just one person, it takes everyone working hard together as a pack to find that success. I GREATLY look at summer and these workouts when decided Varsity letters, captains, and even Varsity spots in certain situations. So get committed and let's go surprise some teams this year!

REMINDER!!! GET YOUR PHYSICALS AND REGISTERED THIS WEEK!!

Monday- 400 Intervals with Plyometrics as rest. 
Tuesday- 45 minute run
Wednesday- Intervals at Morgan Cemetery! YAY!  
Thursday- 45 minute run
Friday- 2 x 400 meters (60 sec rest), 2 x 800 meters (90 sec), 1,600 meters (2 min), 2 x 800 meters (90 sec), 2 x 400 meters (60 sec). 
Saturday- 90 minute run

Remember... This would be a great time in the season to go for early morning runs. 3-6 miles easy pace. Find a beautiful trail or somewhere new and don't take your watch. Just go enjoy the morning in this amazing valley.

See ya tomorrow!!

XC SCHEDULE!!

July 31 - Aug 4

I want to start by saying how proud we are of all of you that have been working hard this summer. We have finished up phase 2 and hills, which you all killed it on those hills. This week we will be meeting at 2:30 at the track for the start of heat training, with the exception of Wednesday when we will meet at 7 on last time for a time trial to see the difference from the beginning of the summer to now. Make sure you are drinking plenty of water throughout the day. Here are the upcoming workout:

Monday-1000 repeats since we missed them last week 6-7
Tuesday- 45 minute run
Wednesday- meet at 7, time trial on Como
Thursday- 45 minute fartlek, 4 easy, 1 hard
Friday- 7,7,7. 7 minutes 65% stay as pack, next 7 80%, last 7 85%+. Repeat. Goal is to hit same amount of distance as time before
Saturday- 60-90 minute run

See y'all tomorrow at 2:30, we will start doing our abs at the beginning of the workouts again.

WORKOUT CHANGE!!

Ok, since we had to switch our hill workouts this week, we are NOT doing 1000's tomorrow!! Especially since our crew DESTROYED Satan's Knoll this morning. So this is the rest of the week:

FRIDAY - Long Slow Distance Recovery run... work out that lactic acid! Lot's of stretching.
SATURDAY - 45 min Tempo Run

My laptop was broke so I missed posting the following pics from Hill Workouts over the last few weeks...

5 miles of T-Rexes

5.5 miles of Crazy Cemetery Intervals in the rain!

After 3 years Bella is becoming quite the pro at trespassing!!

Satan's Knoll. Everyone did between 7-10!!!

I can't express how PROUD Weir and I are of this crew who have consistently been coming and training with us this summer. It has already shown how much improvement I have noticed. Like today for example. In the 3 years of running Satan's Knoll, I've never seen them run SO hard and knock out SO many reps of that beast. And as fast as they did it as well. I love that run because it starts that family mentality. Each time runners passed each other on the way up or down, they high fived and complemented and encouraged each other. That is family, that is what makes a championship caliber team. You can't do that running on your own. You run and push yourself for others.. That is what will make us SO competitive this year. That being said, if you aren't in these pictures... We are NOW officially in the season! It is tryout week for HS sports which means we can officially call these XC team practices. We have our first meet 3 weeks from TODAY!! So get crackin and come to practice with us hooligans.. We will be doing a morning time trial prob next week to see how far you've come since the first of the summer... Other than that we will start training in the afternoons to try and get ready for the heat of our race times. If you aren't regularly drinking water, start now! All throughout the day, get your body used to it.

Last Hill Week!!!!

Well lookie there, last week of Hill Phase!! You guys have made it!! Let's finish this week shredding those steep ones! Last week of practices at 7AM. Still meet at the track each day and run as a team!! 
This is the most critical time for you to keep getting mileage in with less than a month till Highland!! Remember your end of summer goal and do whatever it takes to reach it each week. In about 3 weeks we will do our end of the summer time trial which will also determine varsity spots for Highland as well. See ya this week!!! 

Monday-45 minute tempo run
Tuesday- Hill workout.. SATAN'S KNOLL!!!
Wednesday- 60-90 minutes 
Thursday- Hill workout. Team choice that morning, be thinking!! You choose hill, Weir and I choose workout on said hill!! 
Friday- 1000 repeats 6-7
Saturday-1.5-2 hour easy run

Update: July 17-22

Congratulations on making it through the first week of hill training. This is our second week of hills and it will be similar to last weeks workouts.

Monday- Long Slow Distance 60 minutes
Tuesday- Milton Cemetery, up the hill, recover around the outside 7-10 times (if you can drive, please be willing to transport others to the cemetery)
Wednesday- 6-8 miles at an easy pace
Thursday- Morgan Cemetery, 8 loops, combination of big, small, supper small. Run hard then rest 3 minutes between loops.
Friday- Cross train
Saturday- Long Slow Distance 60-90 minutes

Once again for those that missed out meeting on Friday, we want you to run as a team, meeting at the school at 7 if you are able. Everyone needs to start to register on register my athlete. Our first meet is before school starts on August 17. All documents need to me digitally uploaded, no paper copies will be accepted in the office as well as paying the fees. Once again training now is what will determine were we can end the season. I will see all of you Tuesday morning for a great workout.

HILLS BABY!!!

First of all... I have to give mad props to this crew!! First day of Phase 2 of our training which meant first day of HILLS!! These guys ran 4.5 miles of hills today and pushed each other SO hard. And of course after hard workouts I (Fuller) always spoils with Pace Bars or Choc Milk. They will benefit from this workout so much as we only have a month till our first meet, and yes, it's on the state course... with hills.... get the picture! 😉 That being said, I am genuinely disappointed in the amount of runners coming out to summer practices.. I know I have heard from MANY of you right after XC season last year and you told me you would run and train SO hard in the summer to be better next year. Let me see it now!! Running by yourself will not push you or help you as much as training with the "family"!! DO NOT have a regret when the season starts that you didn't run enough in the summer. We have worked hard as coaches setting up this training and give up 2 or 3 times a week to come up and help push you and give you the motivation you need to succeed.  I told the crew today that the hardest part about running the hills is actually just waking up and coming to the practice. Once your there, you do it and push yourself.. But getting the motivation to get out of bed and come is the hardest part! We have a whole lot of potential this year to be successful and compete against the best teams with the classification change... But I guarantee you the other teams are not sitting on their butts at home, they are running and getting tons of mileage. Any team could work their guts out and pull off a victory in October... Let's be THAT team!

That being said we are going to have a short TEAM MEETING THIS FRIDAY!! 8:00am at the Track. There is a lot we have to go over so you will be ready for our first meet which again is before school starts so you have to have everything done to be able to come and compete with us!

Bring or tell your teammates, friends, or anyone interested in running with us!!

In the meantime... Practice is still everyday 7AM at the track!! Hope to see you all soon!

Coach Fuller & Weir

July 10-15

Congratulations everyone, you have made it through the first part of training. This week we will be starting phase 2, hills, hills, and more hills.

The workouts for the week are as follows:
Monday- Long Slow distance 60 minutes
Tuesday- hills, Morgan Cemetery, big loop small loop 7-9 times
Wednesday- 45 minutes at conversational pace. Finish with 8-10 strides
Thursday- hills, t-rex 8-10 times
Friday- cross train We are meeting at 8 not 7 with the team meeting. We will then play some Ultimate Frisbee afterwards
Saturday- long slow distance 60 minutes

I will be up there Tuesday, Thursday and Friday. Make sure to bring plenty of water. 

PRACTICE JULY 3-8

For those of you that missed Friday, you missed a killer game of kickball. This week we are on the state wide moratorium which means that none of the coaches will be up at practice. We want you to still meet and run the workouts together to push each other. This is the last week were we are going to focus on getting miles under your legs, so remember mileage, mileage, mileage.

Monday- Long Slow Distance- 45 minutes
Tuesday- Power run- 30 minutes at 90% race (unless running a race)
Wednesday- Long Slow Distance- 60 Minutes
Thursday- Tempo Interval Run- 4  x 10 min tempo with 5 min easy jog in between
Friday - Cross Training fun- bike, swim, sports. Get with your teammates and have some fun.
Saturday- Long Slow Distance- 60-90 minutes

Just a reminder, set some goals for where you want to be and then smaller goals to help achieve those goals.

Tuesday we need everybody's help with the 5k race in the morning. I need everyone there just before six so we can get people registered and signed up as well get the course marked off. Remember to try and recruit 5 people to come and participate in the race 

Practice June 26-July 1

I first want to congratulate every one on a great summer so far. Those that have been coming and those that have been running on their own, the hard work is going to start to pay off when the season begins. As Fuller mentioned last week these runs will be a big factor in the success of our team.

This week we will be meeting everyday at the track at 7. I will be up there on Tuesday, Thursday, and Friday. On Monday and Wednesday we still want you to meet as a team and run as a team.

Monday-Long Slow Distance - 30 minutes 

Tuesday- 5k time trial on Como, 30 minute 

Wednesday Long Slow Distance 60 Minutes

Thursday- 45 minute Fartlek 4 easy/1 hard

Friday- Cross-train- bike, swim, a sport of sort etc. get with your friends and have some fun.

Saturday- Long Slow Distance 60 minutes, if you can shoot for 90 minutes.

Also, July 4th in the morning, we are hosting the 5k race in conjunction with the Fourth a July celebration for Morgan City. We would like if every member of the team could recruit 5 people to participate in the run. The cost is $15 for a shirt and $10 without a shirt (limited number of shirts). We would like each of you there about 6:15 to help get things set up and going. If you need more information, they can email me at bweir@morgansd.org.

Make goals each week and work hard to achieve those goals and then set new goals.

Have no regrets.  

PRACTICE June 19-24

Yay team!! It sounds like a decent crew was running last week.. Now we need to get that number increasing! These summer runs will be the biggest factor to the success of our team come this fall. So that being said, I want each of you to find someone to bring with you to practice this week that is either running XC or trying to decide if they want to.

For practices this week: (MONDAY meet at 7AM at the TRACK.. If you want to change to 8 like last year be prepared to let me or Weir know so we can plan accordingly and post the time change for the rest of the week)

Monday 7AM - Long Slow Distance - 45 minutes (I'll be at the Track)
Tuesday - Tempo Interval Run - 3 x 15 min tempo with 8 min easy jog in between
Wednesday - Long Slow Distance - 60 minutes
Thursday - 30 minutes at a comfortably easy pace, 10 minutes at a hard pace, 5 minutes all out.
Friday - Long Slow Distance - 60 minutes
Saturday - CROSS TRAIN!! Bike, swim, sports, whatever floats your boat... This will be really good for your body. Get together with your friends. We may switch this to Friday if desired and you can do something together and do a long slow distance run on Saturday.

I am so excited for this upcoming year and all the changes with Classifications and a new region... It opens up a lot of possibilities for BOTH of our teams to have VERY successful years!

DO NOT have a regret when the season starts that you didn't run enough in the summer. Make GOALS now and have fun reaching them this summer!

See you tomorrow morning!

Coach Fuller

Training this week

Hope everyone is having a great summer. Here is the plan for this weeks training. I (Coach Weir) will be up to the school on Tuesday, Thursday, and I WILL BE THERE Friday. We are going to meet earlier this week at the request of others to see how this works out. We will be meeting at 7 A.M. at the track, on the days that I come.

Monday and Wednesday-those that have been running, I would like you to get out and run anywhere 6-9 miles. Those just starting off, try for 3-4 miles.
Tuesday- 4 mile run-first mile nice and easy (60%), 2nd mile pick the speed up a little more (70%), 3rd mile pick up the speed some more (80%), last mile pick up even more (90-95%)
Thursday-45 minute fartlek run 4 easy 1 fast for seasoned runners, 30 minutes for you beginner runners still 4 minutes easy 1 minute fast.
Friday- some sort of cross-training activity (biking, swimming, ultimate frisbee, etc.  If I am able to make it this morning, I will let you know and i will have a circuit training workout.
Saturday-go for a long run and enjoy the beauty of the area that we live in.

You guys rock see you on Tuesday at 7 AM.

Coach Weir

TRACK CAMP WEEK

Ok team,

I have a chipped tooth that is getting fixed in the morning so I can't come up tomorrow.. What I would like is for you to get out and run easy. If you have been running (track or otherwise), get out and run at least 6 miles. If you are a new runner see if you can run 1-3 miles and try not to stop. The most important thing is that each time you run, run a little farther, a little faster, or walk a little less then the time before. It's ok if you can only run a few minutes without stopping!! Even the BEST runners in the world started out with just a mile.

On Tuesday through Saturday we have Track Camp starting at 9am each day at the track. I would like you to be to the track at 7:45am those days and I will be there to talk/work you out. Then I will need your help to run with and teach the youth at our camp. It goes till 11am each day.

Again, I will PREACH this ALL summer... Mileage is critical to how you will perform when XC starts in August. But MOST importantly, I want you to enjoy your runs this summer!! On longer distance days I want you guys out in the mountains or trails or scenic roads or somewhere in this beautiful valley enjoying the amazing scenery of Morgan/Mtn Green.

I know a lot of you have camps and different things this week.. Come on the days you can and I'll see ya on Tuesday!!

Coach Fuller

HAPPY SUMMER!! Let's get running!!

Ok team, it's SUMMER! Congrats to those of you who participated in Track. Our distance team had a lot of pr's and success and a lot of that paid off from summer training, running XC, and indoor Track.

We have a LOT of change this next year! The biggest being that the state is realigning the classifications. We will still be 3A but we will be like the 3rd biggest school in 3A!! This means competition will change drastically from the HUGE schools we have been competing against. This gives us really good opportunities for Region and even State Championship trophies the next few years!

Our new region consists of: Morgan, South Summit, Summit Academy, Grantsville, Judge Memorial, & AISU.

The most important thing you can do this summer, is get MILEAGE in!!! The more you run the better off you'll be for XC. Our XC season starts sometimes the week before school starts and sometimes the first meet is the FIRST week of school. So waiting for practices to start after school won't be as effective.

To help you achieve these goals we have a summer training program that we will post weekly workouts to this blog! We follow the lydiard way training, mixed with workouts from American Fork, Davis, and other coaches around the state mixed with our own.

Summer training will officially begin on June 5th after Ragnar week. If you can meet at MHS Track at 8am, that would be great. But the biggest thing to remember is that if you can't ever make the team practices, running on your own and getting mileage everyday is and can be just as effective.

That week we also have Track camp where I would LOVE to have you all come and help the young kids!! That camp is June 6 - 10th from 9am - 11am @ the MHS Track.

Keep posted weekly to the blog for workouts, tips, and info!! Happy Running!!

Coach Fuller