Phoenix,
This past week was a great learning experience. After our district meet, which was not our best race we were fortunate to hear from FHS alumnus Simon Mitchell, who reiterated some of the principles that every successful team needs, and the very things that will help us reach our full potential. They just so happen to also be what former Coach Brower came and talked to the team about, when he shared some of the elements that made those teams so great. We also held two team meetings to emphasize these points, and I would like to review them here.
Each person on our team needs to commit to doing these things, if we're going to have a great team and reach our potential.
1. Control what we can control
The first thing we need to control is effort.
We can excel at doing the workouts, being consistent (which takes effort), doing the small things like core, warm up, cool down, nutrition, sleep, strength training, and so on.
Second, we can control attitude.
Every day we can show up with a determined attitude to be positive and give our best effort. A positive attitude makes a huge difference in performance. A cursory google search will show heaps of data to back that up. Be positive, don't complain. Encourage your teammates when they need it, and make all of that a habit. A positive attitude that becomes a habit can literally change your life.
Third, belief.
This goes hand in hand with attitude, but you have to have a believing mindset, that you can and will improve, that you are capable of much more, both in training and in racing. That you can train more effectively, that you can handle it, that you can adapt to it, and that you can have great races.
2. All in Mentality
The first element of being all-in is having a team-first mindset. Everything we do is for the betterment of the team. Everything individuals do is to lift the team. The basis of this is being where the team is (practice) and doing what the team does (running together). Without those two items, there is no team mentality.
Beyond that, it also entails all of the items above about controlling what you can control, and being a team player. Rooting for the success of your teammates, caring about their success. Setting the example of being coachable, believing in yourself and others, and doing what the team is doing.
Finally, it's being competitive/driven, to be the best you can be in this sport, and helping your teammates elevate to that point. Being driven and competitive means giving maximal effort in all the elements of training, and giving your best to compete in each race.
Leveling up
If we're being honest, we have way too many people who are missing practices. We have been sitting at about 75% or less attendance in the afternoons. That number is WAY too low. The standard is to be where the team is, namely practices, but also meets, during team time. This is what you signed up for. If we're missing days, we simply aren't going to improve the way we hope to.
On that note, if you are injured, the expectation is that you come to practice, work with the trainer, and do the rehab exercises and cross training that you can do so that you continue to improve.
We also have too many kids not doing the long runs on the weekend. We've talked about this, and now we're running low on time for long runs, but that is one of the most important elements of training, so if you've been missing that, it's time to correct that behavior. If, at the end of the year, you feel like you didn't improve as much as you wanted, and you can look back and say you rarely did long runs, there is your answer as to why.
Parents, where applicable, will you please help your students fulfill their commitment they made by virtue of being on the team, to be where the team is, and to be at practices and meets. We are not asking you to nag them or make things difficult on them, just help them know the standard and expectation.
If you have any questions about the above items, please let us know.
This week
On Friday this week we are going to Layton Park again for the Valhalla Invitational. Here is the schedule for that one:
| Section | Time |
|---|
| FR/SO Girls | 3:00 PM |
| FR/SO Boys | 3:30 PM |
| JR/SR Girls | 4:00 PM |
| JR/SR Boys | 4:30 PM |
| Varsity Girls | 5:00 PM |
| Varsity Boys | 5:30 PM |
There is not a bus to that meet, so you will all be excused at 1:30, with the expectation that everyone is there by 2 PM.
This is our final race before region, it is an opportunity for our team to level up in how we run together, and get one more race in to sharpen up for region. Bring a positive, determined attitude, and you'll be pleased with your performance.
Wednesday
Practice on wednesday will be optionally in the morning at
sugarhouse park to preview the state course, or afterschool at the regional park. If you choose to go on
wednesday you'll be responsible to arrange your own transportation to and from
the park, and you need to be back to school on time for first period. (if
you're in the xc class that means 9:45, for everyone else that means 9:30).
The reasoning for this is to preview the state course, and get those who may not be on that varsity team this year, to be excited about running there in the future. Any parent who does not want their kid driving to sugarhouse should keep them home, and have them do the workout that afternoon. This is an optional opportunity.
| | | 0.8 | 60 | 55 | 50 | 45 | 40 | 35 | 30 | 25 |
| Mon | September 22 | Regional Park | Negative split 800s | 3/6 | 3/6 | 3/6 | 3/5 | 3/5 | 3/5 | 3/3 | 0/4 |
| Tues | September 23 | FHS | distance run | 6.00 | 5.00 | 4.00 | 4.00 | 3.00 | 3.00 | 3.00 | 3.00 |
| Wed | September 24 | Sugarhouse/regional park | tempo 1ks | 3/7 | 3/7 | 3/6 | 3/5 | 3/5 | 3/5 | 1/6 | 0/6 |
| Thurs | September 25 | FHS | recovery | 6.00 | 5.00 | 4.00 | 4.00 | 3.00 | 3.00 | 3.00 | 3.00 |
| Fri | September 26 | Layton Park | Valhalla Invite | 3/6 | 3/5 | 3/4 | 3/3 | 3/4 | 0/5 | 0/5 | 0/4 |
| Sat | September 27 | captain led | Long run | 9.00 | 9.00 | 8.00 | 7.00 | 7.00 | 6.00 | 5.00 | 5.00 |
| Sun | September 28 | | Off Day | | | | | | | | |
| Weekly Volume | 47 | 44 | 40 | 37 | 36 | 35 | 30 | 30 |
