REGION & STATE WEEK!

Parents, we have had a lot of problems with athletes communicating with parents and we as coaches haven't posted and communicated with parents maybe as well as we should. For that we are sorry but hope we can see some dedication and commitment from us, athletes, and parents as we all head in to working towards our team goals of Region and State Champs! It will take every member of this FAMILY to pull off these goals we have been working on all year! Let's get it!

REGION & STATE WEEK:

Tuesday Oct 15th - 
2:50pm - Practice right after school
5:00pm - Pre-Region Dinner at Brax Galbraiths house (6453 Fairview Drive in Mtn Green)

Wednesday Oct 16th - REGION
11:45am - Send Off at the High School
12:00pm - Bus leaves for Region
2:00pm - Varsity Girls kick some booty
2:30pm - Varsity Boys also try to be as cool as the girls and kick some booty :)
3:00pm - JV Girls sweep lots of JV top 10 medals
3:30pm - JV Boys try and get more medals then the girls
4:00pm - Awards - medals to top 10 finishers Varsity and JV, trophies to top region team
5:00pm - Celebration Dinner on way home!

Thursday Oct 17th - Practice will be at 11:00am which is when the girls race at state to prepare our bodies for racing a little earlier in the day. We are encouraging everyone to still come to practice but those running Varsity and State we really need to be there still.

Friday Oct 18th - Practice will be at 8:00am - Cemetery, short loop tempo, then 5 ten second sprints up big hill, then short loop tempo.

Saturday Oct 19th - Try and get out for a 4 mile easy run!

Monday Oct 21st - Normal practice time -
5 min tempo, 5 min easy
5 min tempo, 5 min easy
5 min - 10 sec sprint, 50 sec easy

Tuesday Oct 22nd - Normal practice after school. Pre-State Dinner, 5pm, @ TBD. We will continue our tradition of dinner and watching McFarland with those kids competing Varsity at State.

Wednesday Oct 23rd - STATE CHAMPIONSHIPS
Send off and Leave times to come
11:00am - Girls Varsity
12:30pm - Boys Varsity
CELEBRATE!!!

HOME Morgan Meet

WEDNESDAY Oct. 2
Round Valley Golf Course
All Girls - 4:00pm
All Boys - 4:30pm

We will do a short celebration of our Seniors at the meet. Please come support your amazing kids!

COLOR ME BRIGHT FUN RUN REGISTRATION

https://registermyrace.com/register/-color-me-bright-fun-run/781?sh=f

Link to register for fun run.
September 16, 2019
6:00 PM at Morgan High Trojan Center

TODAY'S INFO

Weber State High School Cross Country Invitational
 Hosted at El Monte Golf Course, Ogden, UT

Coaches Meeting – Starting Line 3:00pm
Rookie Boys 3:30pm
Rookie Girls 4:00pm
JV Boys (1A-4A) 4:30pm
JV Girls (1A-6A) 5:00pm
JV Boys (5A-6A) 5:30pm
Varsity Girls (1A-6A) 6:00pm
Varsity Boys (1A-6A)
Awards at the end of each race (Rookie, JV, Varsity)
Awards Rookie Medals for Top 10 JV Medals for Top 10
Varsity Medals & T-Shirts for Top 15
Varsity Teams 1 st Place Trophy (1A-2A, 3A-4A, 5A-6A)
Best of Class Certificates top 5 times boy/girl (freshmen, sophomore, junior, senior)

The course is 3.0 miles and is all grass. 1/4” spikes are allowed.
At no time can athletes, coaches, staff or spectators disrupt or tamper with any part of the golf course. Please show respect at all times. No picking up golf balls and No walking on greens or tee-boxes.

South Summit

Hey there running family. Race number 3 is upon us, tomorrow up at South Summit. The race will happen at the Oakley Rodeo Grounds, 4300 UT-32, Oakley, UT 84055. This race will be different than our first two. Their will only be two races, all the girls will run at 4, all the boys will be after at about 4:30/4:45. All athletes need to be at the bus at 2 PM. Just like that last couple of races, we will be picked up at Morgan Middle School. 

See my running peeps tomorrow.

Premiere Invitational

Ok fam, race 2, here we go!! I am so proud of you all for pushing yourselves on a hot day for your first race of the year at Highland. We had some really good races and learned a lot of things about ourselves and things we can adjust to keep improving and do whatever it takes to reach our team and individual goals! Keep writing in your journals and find out more about what helps you be the best runner you can be.

Here is the info for TOMORROW:

Premier XC Invitational Saturday, Aug 17, 2019
Cottonwood Complex (4400 S 1300 E, Salt Lake City)

Varsity Boys at 8 AM 
Varsity Girls at 8:45 AM
JV Boys at 9:30 AM
JV Girls at 10:15 AM

SCHEDULE & Camp Pics

Week of Aug 12-17

This is the week that we have been working forward to. We will be having our first two meets. But before we get to the meets we have a couple of things.

Tomorrow we are having our team camp. Remember we are doing this as our running club and you are not required to attend but we strongly encourage you to. If you do attend, you wave all liability from us as a team, school, and Coach Fuller and Coach Weir. We are meeting at Huntsville park at 7 AM. If you need a ride and you live in Morgan, meet at the school at 6:30 AM and if you live in Mt. Green meet at the parking area by Old Farm Market at 6:40 AM. Come in running cloths as we will workout first then go into Cemetery Point for the duration of the day. We will break camp and head home at 4 PM. If you have a life jacket, bring it or if you have a kayak or SUP or any other non motorized water craft. You also might what to bring a camp chair and of course water and if you want treats. we will provide breakfast and lunch.

Here is the schedule for the rest of the week:
Tuesday - Pre meet, Uniforms will be handed out this day.
Wednesday - Highland Invitational at Sugar House Park (1300 East 2100 South).
Bus will leave at 1 PM be there before 1 or you will be left. Here is the schedule of events.
Frosh Boys* 3:00 pm 
Frosh Girls* 3:25 pm
Sophomore Boys* 3:50 pm
Sophomore Girls* 4:15 pm
JV Boys 4:45 pm
 JV Girls 5:15 pm
Varsity Boys 5:45 pm
 Varsity Girls 6:10 pm
Awards Ceremony 6:45 pm
Thursday - Easy Day
Friday - Pre-meet
Saturday - Premier Invitational at Cottonwood Complex. More info to follow.

If you want to compete at these meets, you need to have your register my athlete done with a physical.

See you tomorrow.

Wednesday and Monday

Just a reminder that the two things we have planned on Wednesday, August 7 and Monday, August 12 is through our running club so you are not required to attend. IF you do chose to attend, you will be attending on your own liability, as you could be riding with other athletes. We would like if you can make it both days but once again it is not required.

As for tomorrow, if you live in Morgan, meet at the school at 12:30. If you live in Mountain Green, meet at the dirt spot at 12:40. Remember to eat lunch before hand and either bring something for after or money if we do stop somewhere.

On Monday, he have decided that we will have our camp at Pineview/Huntsville. We want you to meet at Huntville park at 7, and then plan on spending up until 4/4:30 with us. We will have a morning workout, have breakfast, do team building activities, team goals, have lunch, have an afternoon run, and play in the water. If you have non-motorized water toys i.e. kayaks, paddleboards, rafts, and you want to bring them. also if you have your own life jacket, bring that as well.

If you have any questions, feel free to ask.

Aug 5-10 Heat Week

Hey my running peeps!!! Can't believe we have hit the first full week of August. With this comes our first meet which is the Highland Invitational on Wednesday Aug 14 and then the Premier Invitational on Saturday August 17. If you want to be eligible to run in these meets, you need to get on Register My Athlete and get your profile finished with your physical. Here is that link https://www.registermyathlete.com/.

Also a reminder that next Monday, August 12 we will be having our team camp. You need to plan on being with us all day. The place is still TBD, we should know where by Wednesday.

This week are are starting to meet at 2:30 PM at the high school. We will be meeting everyday, Fuller and Weir will be up everyday from here on out. If you know of anyone that is going to run with us this season, let them know so they can come to practice. If you want to run in the first meet you also need to come this week.
Here is the plan for workouts.
Monday - Hardscrabble - 2 times as a tempo run
Tuesday - Recovery run
Wednesday - Hills on the state course (if you can drive we need you there to help transport)
Thursday - Recovery run
Friday - 1000 repeats
Saturday - 90 minute run

As you start conditioning with the change of temperature, your body will hate you. You need to increase your water intake and remember the water you drink today is what will affect you tomorrow.

See you at 2:30.

July 29-Aug 2 Update Info

What up my running peeps. Summer is flying and before we know it our first meet will be here. If you haven't seen the schedule, refer to the previous post. Also with that, we want to do that camp so if you haven't responded on which day will work for you, please let us know. We want as many people there that can make it.

On to the workouts for this week, this is what we have planned:
Monday - Fartlek up the M, 10 seconds hard, 20 seconds easy
Tuesday - 4-6 easy miles (recovery)
Wednesday - Plyometric workout
Thursday - 4-6 easy miles (recovery)
Friday - Everyones favorite Satan's Knoll (at least 7 times)
Saturday - 90 minutes long run

This is also the last week of morning training, the following week will start heat training.

See ya in the morning y'all.

Couple other side notes:

On Wednesday Aug 7, we will be going down to the state course and run some hills. We will be meeting at the school at 12:30 to head on down. Since this we will be going down as our running club, if any of you can drive down, that would be awesome. Since we are going at 12:30, eat a late breakfast so you have fuel. We will most likely stop and eat on the way home so have some money as well. If you have any questions, feel free to ask.

Also, we have determined by your votes that we will be having our team camp on Monday, August 12. the place is still TBD. Plan on spending the whole day with us. We will go on a couple of runs, one in the morning one later in the day, play in the water, team bond and team goal setting. Do what you can to be able to there. If you can't make it that day, please let Coach Fuller or Weir know.

Workouts, camp and needed votes, SCHEDULE!!

Whats up my running peeps! I got a bunch of pertinent information for y'all!! First off, with Wed being Pioneer Day us coaches won't be up... here is your workout for Wednesday:

12 x 2 minutes @ Race Pace with 30 body squats in between each one.
For example:
You will run 2 minutes at race pace.. then do 30 body squats, then 2 minutes, then 30 squats. 12 times.

We will be meeting back at the high school on Friday to head to Milton for more HILLS!! :) Remember.. this is the MOST important time for you to commit and push yourself!! We are less than a month from our first race and we need to get to work! NO EXCUSES! That is our theme this year!

Then the next item we need your opinion on is when we are going to do our Team Camp. We coaches have been planning a team camp where we will spend the day with an early morning team run, team activities and time at the Lake, and then a night run and more team bonding and goal setting activities before we head home that night. It will take up the entire day so we want to know which day would be best. We are looking at the following dates:

Friday August 9th or Monday August 12th

PLEASE COMMENT your vote or tell one of the coaches your vote at practice. We NEED everyone to be there and be a part of this!!

AND FINALLY... Here is the schedule for this year:

Wed Aug 14 - Highland Invitational @ Sugarhouse Park
Sat Aug 17 - Premiere Invite @ Cottonwood Complex SLC
Wed Aug 21 - @ South Summit (REGION MEET)
Fri Aug 30 - Weber State Invitational @ El Monte GC in Ogden
Wed Sept 4 - PreRegion @ Cottonwood Complex (REGION MEET)
Fri Sept 6 - Murray Invitational @ Murray Park SLC
Wed Sept 11 - City County Meet @ Weber County Fairgrounds
Sat Sept 21 - Bob Firman @ Boise ID (Varsity Only)
Wed Sept 25 - @ Grantsville (JV Only) (REGION MEET)
Fri Sept 27 - Park City Invite @ Quinns Junction in Park City
Wed Oct 2 - @ MORGAN (REGION MEET)
Wed Oct 16 - Region Championships @ Cottonwood Complex
Wed Oct 23 - State Championships @ Sugarhouse Park

Nov 23 - NXR Southwest - Casa Grande AZ (Optional on your own)
Dec 7 - Footlocker West Regional - Walnut California (Top 11 boys and girls)
** more detailed information will be given for each race as we approach them. This will let you get them on your calendars.

**REMEMBER!!!!! You have to compete in TWO region meets to be able to run at the region championships!! That is a region policy.

Lets go bring home 2 more titles this year!! No excuses!!

July 22-27

To start off, major props for those that can this last week for the first week of hill training. You all killed it at the cemetery and also on the T-rex hill. We are going to get back at it this week with more hills.

Monday-Hardscrabble, 2-3 times. 1 to 4 fartlek on the uphill, easy going down.
Tuesday- 4 to 6 easy recovery
Wednesday-TBA-I will change after i see how many people will be here with that day being a holiday.
Thursday- 4 to 6 easy recovery.
Friday-Milton Cemetery- at least 5 loops, easy on the downhill, push hard on the up hill, coast on the top loop.

These workouts are also subject to change as well.

See ya in the A.M.

UPDATE: July 14-20 Start of Phase 2

We have made it through the first phase of training, congratulations. This coming week we will be starting Phase 2, Hill training. Here is what we are tentatively have planned for this week:

Monday-Cemetery hill (Morgan Cemetery). There will be a combination of the long loop, short loop, and short hill.
Tuesday-5-7 miles easy, recovery run
Wednesday- T-rex hill, at least seven
Thursday- 5-7 miles easy, recovery run
Friday- Fartlek, 1 minute to 5 minutes for 45-60 minutes. Neither coach will be up so you are on your own.
Saturday- 60-90 minute long run with miles.

See ya in the morning y'all, 7:30 that is.

Coach Weir

July 8-12

Hope that everyone enjoyed their 4th of July as well as the moratorium. We are on the last week of our base training. Since the moratorium is over, we coaches will be back up there this week, most likely on Monday, Wednesday, and Friday at 7:30.

For those of you that can't make it up with the rest of the team, here is what we would like you to run:
Monday- 4-1 minute fartlek (4 easy minutes, 1 hard minute) for 45 minutes
Tuesday- long run (5-7 miles)
Wednesday- 45 minutes tempo run (run at 85% of race pace)
Thursday - Long run (5-7 miles)
Friday - cross training/ployometric workout
Saturday - long run for 60-90 minutes

Next week we will be starting our hill training.

See ya in the morning

Coach Weir

July 1- July 6

Hey there peeps. Just a reminder that this coming week we are on moratorium so none of the coaches will be to practice. We still want you to meet as a team and go for some longer runs as well as tempo runs and fartlick runs. Try to get 5-7 miles in each day.
Also, Thursday the 4th we have the 5k race in the morning and we need everyone's help. We start registration at 6 and the race starts at 7. So we need you there at 6 to help get people registered. Don't forget that we would like each and everyone of you to get alteast 5 people committed to participate.
If anyone has last minute sponsorship checks, you can get them to me on Thursday. If you have last minutes sponsors I need them Monday before 10 a.m. so they can get on the shirt. Thanks all.

New Practice Time!

We are now going to be meeting at 7:30AM at the High School Track starting tomorrow for the rest of the week! Then we have Track Camp from 9 to 11am after and could use all of help we can get!! Thanks!

LET'S GET CRACKIN!

First off.. Congratulations again on winning the FIRST EVER Boys & Girls Cross Country State Championships for Morgan High! Just goes to show how much all that hard work last summer and season paid off! And to watch our Distance program go out and get the majority of our points at State Track makes me SO excited for this next year. We are the distance team that everyone is watching.. Keep working, setting goals, and be CONFIDENT to know that we ARE the team to beat and we can do great things this year!

Now.. Let's get back to work and prove that we are more than just a one and done team! We have the talent and athletes to go back and make another run at 2 State Championships, but it all starts NOW! Kids ask me how they get to be on Varsity, how they get to be on the Travel team to Bob Firman in Boise or go to Footlocker Championships in California... It starts now! Looking back, pretty much EVERY varsity runner at state last year was training with us in the summer. It is not rocket science, you legs need mileage now to be prepared for the season in early August.

That being said, Let's get crackin!!

SUMMER TRAINING BEGINS on JUNE 17th, 8am meeting at the High School Track!

I have been a huge advocate of following the Lydiard Way throughout the summer:
Phase 1: Base Conditioning/Aerobic Training
Phase 2: Hill Training/Speed Development
Phase 3: Sharpening
Phase 4: Tapering and Rest

In the meantime, something to think about..

Shoes!! We have had a lot of athletes with shin splints, hamstring, quad, and other injuries that are more than often caused by their shoes. Shoes should only be used for 300 - 400 miles or so. It is also important that your athletes get shoes that fit their feet width, arch, and pronation as this is also a cause of many injuries.

If you go to a store like Striders, Peak Performance, Wasatch Running Center, Salk lake Running Company, or Runners North... They will look at your feet, analyze those items mentioned, give you numerous shoes to try on and even run in, and help you find something for each foot. They however are VERY expensive so I sometimes tell athletes to go and find out which shoes are best, then go online or to other stores where you can purchase them for cheaper.

Again.. SUMMER TRAINING BEGINS this next Monday, June 17, 8am meeting at the High School Track! See ya there!

ALSO!!! Anyone who can come and help with our RAGNAR fundraiser we need help this Friday the 14th from 7:15 pm to 3:30am!!! It is a big money maker for us and really easy just helping the runners at the exchange zone! Let me know if you can come some or any of the time!! Thanks!

Coach Fuller