Sunday, July 6, 2025

7/6 Update

Phoenix,

I hope you all had an amazing 4th of July and accompanying moratorium. We missed having organized practices but it was good to see so many of you getting together and running. 

This is the time of year where many people start to lose a bit of motivation. The heat increases, habits have changed due to moratorium, and you start to get comfortable thinking you have all the time in the world to get in shape. DON'T FALL FOR IT.

For us to gain an edge on our competition, to set ourselves up for great region, state, and national performances, July HAS TO BE OUR TIME. July is our month. We have to be great this month. Let's dominate this month, and hammer out the miles, in the heat, on the grass, trails, and roads, and let's just get this done. 

This week we are racing the Farmington Festival Days races (if you want to, they have a french toast breakfast after, and it's the greatest post race breakfast this side of the Mississippi). It's not mandatory, but is recommended. If you don't want to pay to race (although this is the cheapest race ever), you should do a solo time trial so that we can see where you are this point in the summer. 

The following week is our last normal week, then it's camp, then its August, with the official start of the season, then school starts. The time is far spent! So my point is, use it wisely, do not squander July - it may be the most important month for your XC performance. JULY IS OUR TIME!!! We have to dominate it. Day after day, week after week. Be dominant this month. 

One of the ways that we are going to dominate July and the rest of the year, is to form running-accountability groups/pairs. Each group will be accountable to each other, and report that to the captains, who then report to the coaches. It's something that was recommended by our captains after learning about it at the BYU XC camp, and I think it is brilliant. Those groups should help motivate each other to dominate this month and beyond. We hope to roll those out this week.

XC Camp

Speaking of this month and camp. We are 3 weeks away from departure. There are a number of things that we'll need to do before then, and a number of items we'll need help with, so we'll great a group me and add the athletes who are wanting to go into that group, and then we'll have them add their parents (I'll also send the link to the parents in case the kids forget to do that, but the odds of that are approaching zero, given how great of a memory teenagers have for this kind of thing).

We still have some room, and need for transportation, please fill out the following forms, and we will be in touch with you this week about it all. For many of you I will reach out via groupme, because I don't have any other means of contact without email addresses or phone numbers. 

If somehow you have not seen the camp info, or haven't declared that you want to go, please go see this info. Be aware that we are short on time and spots, so fill this out as soon as possible. 


This week

Please note that there are hyperlinks with the park locations on the chart below. For Saturday I've linked the race registration. That is OPTIONAL, but we'd love to see you there and hang out together after the races, get a bunch of age group and overall awards, enjoy the breakfast, then be on our way. You can take your cool down back on the 10k course to cheer on those competitors, and hopefully see my hammies holding up enough to not be crawling into the finish.

As far as which column you should be in, for new runners I'd say 30ish column. For those in it a year or so it'd be 40ish. I don't encourage any 9th grader, boy or girl, to be above 40 at any point this year, and 30-35 most likely. Those in xc a couple years, anywhere from 45-60. 60 should typically be reserved for our senior boys, senior girls would cap at about 45-50, and the rest on down from there. Talk to your coaches about where you should be on this chart.

Speaking of this week, if you will miss any practices this week, please let us know here.

DayDateLocationTypeTotal Mileage For Max
Week 6 - 90-100%
16055504540353025
MonJuly 7Pioneer ParkFartlek on the grass8/37/36/36-75-64-54-54-5
TuesJuly 8(on own)Distance Run, Strides (6-8)8-97-86-76-76-75-64-54-6
WedJuly 9VitaDistance Run7/37-37-27-86-75-65-64-6
ThursJuly 10(on own)Distance Run, Strides (6-8)8/37/36/36-75-64-54-50.0
FriJuly 11Farmington Ranches ParkDistance Run, Strides (6-8)87-86-765-64-54-55
SatJuly 12Farmington Festival Days2-3 mile warm up; 5k race; long cool down9.09.09.08.08.07.06.06.0
SunJuly 13Off Day
Weekly Volume5753494440353025

Sunday, June 22, 2025

6/22 update

Phoenix,

We're really excited about the new runners that have joined us this year. You are eager to work hard, be consistent, and give your full effort. Those tenants are fundamental to what we're wanting to accomplish. The next step for our team? EVERYONE being equally as committed. 

We ask you to get to bed at an hour that will allow you to get enough sleep so you can join the team to run in the morning. We're asking you to sacrifice some of your late nights for the benefit of your improvement, and the benefit of the team. As I said on the GroupMe, you have the freedom to do anything you want in life - you can do whatever you want. But you can't do everything that you want. You can't go to bed late, get enough sleep, and run with the team at 7 AM. So choose the most valuable things to pursue, and don't squander your time with trivial pursuits. It will be worth your time and effort when you reach your goals, and our team will be better for it. Those things for which you sacrifice your simple pleasures make them that much more valuable in the end. You will forever appreciate your ability to be disciplined, so refine those habits starting today. Do what it takes to be at each practice this week, for next week we will not be holding team practices during moratorium.

This week

See below for the mileage charts. On Monday night we're hosting our second community nights track meet, and we'd love for you to join us to hang out. (We won't be moving hurdles this time, so don't fret). 

If you are going to miss any practices this week due to travel, please let us know here. This is how we will be determining who is going to camp, if we have more interest than space. Absences this week

More on camp, shortly.

Next week

Next week is the state mandated moratorium, which means no coach-led or organized practices. We won't see you next week. However, you should get together with your teammates and run, and I'll still send out a mileage chart. 

Season Schedule

Here is the competition schedule so far for the year. There are a few holes that we will try to fill, while trying to race about every other week: Schedule

If you have any questions please let us know.


DayDateLocationTypeTotal Mileage For Max
Week 4 - 80%
0.756055504540353025
MonJune 23Pioneer Parktempo alternations6-87-86-75-75-64-53-53-5
TuesJune 24(on own)distance run6.06.06.05.05.05.05.05.0
WedJune 25VitaPower Run8-98-97-86-85-65-64-63-4
ThursJune 26(on own)Easy run, strides4-54-54-53-43-43-40.00.0
FriJune 27Forbush ParkDistance Run, Strides (3-8)5-64-54-53-43-43-43-43-4
SatJune 28captain led long runLong Run - 20-40 minute stamina11.010.09.08.07.06.56.05.0
SunJune 29Off Day
Weekly Volume4541.2537.533.753026.2522.518.75

6/15 update

Phoenix,

Thank you so much to those who helped at the Jr PHX Track Camp! It was a huge success, and I'm defining that based on how much fun the kids were having, and how much joy the parents had watching their kids compete on Saturday. 

This week we talked about aligning our beliefs, values, and actions. We believe it's important to give back to the community, which is why we hold that track camp. We value helping kids learn new skills and have positive experiences with excellent role models (you kids), which is why we helped at the track camp. If we believe and value those things, then when the time comes, we have to do it. 

The same goes with how we approach each day, week, and season. We all know the value of the warm up, so we need to align our actions with that belief. We understand how important consistency is, so our actions and habits need to prioritize that. We all know that running as a group is fundamental to making our team better, so know we need to organize our lives to be ready to get to practice on time, with the team, every single time that you are in town. The bottom line is, let's do what we believe. Put your money where your mouth is. Walk the walk. Etc. etc. etc.

Summer Breakfasts

Parents, each Saturday we hope to have a team long run followed by a breakfast provided by the parents. This will help motivate the kids to get up and join the team in the morning for the run. The sign up for that is below, and we only have a few filled. Most notably, this week is empty, so we could really use someone who is willing to host at the last minute. 

Farmington XC: Summer Breakfasts and Dinners

XC Camp

Details on the camp are still forth coming, but the dates are 7/27-30. We cannot bring the whole team, so we will be prioritizing those who have been attending practices consistently. 

Attendance

On that note, I am going to have a weekly form for you to let me know if you are out of town each week. I basically need to know who is gone for various camps, so the coaches aren't sitting around wondering where so-and-so is, when they are at an XC camp in provo, FSY, youth camp, etc. This will help us know who should be at practices.

Please fill out this form if you'll be gone this week.

Summer T Shirt

If you haven't previously filled out the form for shirt sizes, please do so. 

This week

We have another stellar week ahead, be there, and be sure to run on your own on the off days. Please bring spike ball, a frisbee, and whatever else you have to play after practice.

DayDateLocationTypeTotal Mileage For Max
Week 3 - 70%
0.76055504540353025
MonJune 16Farmington Ranches ParkDistance runs; strides6-86-75-65-64-64-53-53-4
TuesJune 17(on own)Distance Run; strides3-54-63-64-53-53-400
WedJune 18VitaDistance Run, steady effort8.07.36-76.06.05-64-54.0
ThursJune 19(on own)Distance run/Cross Train/ strides5-75-64-64-53-53-42-42-3
FriJune 20Farmington PondDistance Run on firebreak, 6-8 hill sprints; frazzle friday6-86-75-65-64-63-53-42-4
SatJune 21(on own)Long Run - progressive finish for the last 15 minutes10.09.08.57.57.56.55.55.0
SunJune 22Off Day
Weekly Volume4238.53531.52824.52117.5