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

STATE WEEK!!

First off.. CONGRATULATIONS!! What an amazing Region Championship! We had PR's from almost the entire team!! We have prepared you guys to find success and you all showed your desire, heart, and mental attitude to KNOW that you could beat Grantsville and Judge! With scores like 23 for the girls and 24 for the boys, you have not only shown yourselves what you're capable of, but the whole state! Super proud of you all!!

NOW ONTO STATE!!!

Monday - Workout to be announced.. ;)

Tuesday - 2 mile run - Stretch
        5:00pm - Meet at Carson's house for Dinner and McFarland! (Varsity Team only)

Wednesday Oct 17! - STATE CHAMPIONSHIPS @ Sugarhouse Park SLC
--EVERYONE is invited and we would like to come with us down to State to cheer and celebrate!
        8:45am - Bus leaves High School for Sugarhouse Park
        11:00am - Girls Varsity Race
        11:30am - Awards! State Champ Trophies, Top 10 & Academic All-State
        12:30pm - Boys Varsity Race
        1:00pm - Awards! State Champ Trophies, Top 10 & Academic All-State
***we will vote on whether to stay and watch some other races or just head and have our CELEBRATION LUNCH/DINNER at that point.

WHATEVER IT TAKES!!

Region Week!!

Holy! Can you believe that we are already to the end of our season!? I am both sad at how fast it all flies by but also SO excited for the next 2 races for our team. We have worked so hard and put ourselves in a spot where we can compete with everyone if we stay confident and focused on us and our goals. Here is the information for this week!

REGION WEEK:

Tuesday - 5pm - Team Pre-Region Dinner (Athletes Only) - food assignments at practice
 @ Brax Galbraiths house 6453 Fairview Drive, Mt. Green UT

Food Assignments:

Cooked Pasta -- Bella P, Kimi B, Sam A, Patrick O, Joe P, Liam L, Dakota C, Bryson G

Sauce (White or Red) -- Elaina H, Adalynn S, Matt R, Cameron B, Corinne W, Jacob W, Erick O

Salad/Side Dish -- Ford P, Vivian E, Sophia E, Caden S, David K, Sam W, Zach B, Kate H, Ashton G

Dessert -- Carson W, Dexter W, Jacop P, Josh H, Kaleb B, Wieke W, Max D, Ella S, Dayten P

Wednesday - Region Championship - Cottonwood Complex, SLC UT
11:45am - Any parents that want to come send us off and do a cheer are welcome
12:00pm - Bus leaves for Region
2:00pm - Girls Varsity Race
2:30pm - Boys Varsity Race
3:00pm - Girls JV Race
3:30pm - Boys JV Race
4:00pm - Awards!! Region Championship trophies awarded, top 10 varsity, top 10 JV
5:00pm - Celebratory dinner!

WHATEVER IT TAKES!!