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.
Sunday, July 9, 2017
Sunday, July 2, 2017
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
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
Sunday, June 25, 2017
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.
Sunday, June 18, 2017
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
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
Sunday, June 11, 2017
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
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
Sunday, June 4, 2017
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
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
Saturday, May 27, 2017
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
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
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