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.
Sunday, July 28, 2019
Tuesday, July 23, 2019
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!!
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!!
Sunday, July 21, 2019
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.
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.
Sunday, July 14, 2019
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
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
Sunday, July 7, 2019
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
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
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