Last Week of School Before Winter Break

Hey guys. Thanks to all those who are consistently coming out to practice. You will see the benefits of consistency. We will only meet twice this week. The other days, get some type of work out in on your own. We will not meet during Winter break but we will post workouts on the blog here so check back to find those workouts.

Cross Country - We have yearbook pictures on Tuesday the 18th at the Auditorium @ 2:45. If you could make it there that day, that would be great. Let's have everyone wear something from the spirit pack. Something that says Farmington Cross country (teal shirt, white shirt, jacket or hoodie).

Here is the schedule this week for everyone (all events)

Monday December 17th - No Practice - Get some cardio in on your own

Tuesday December 18th - 2:40 PM @ the weight room/indoor track
YEARBOOK PICTURES FOR CROSS COUNTRY - 2:45 at the auditorium

Wednesday December 19th - 2:40 PM @ the weight room/indoor track

Thursday December 20th - No Practice - Get some type of strength workout in on your own

Sprints Workout:
Warm up jog: 5 min then sprint warm up drills
Circuit training:
Do three sets of each exercise for 45 seconds with one minute recovery in between each exercise.
Jumping jacks
Pushups
Squats
Planks
Take a 5 min break before each set
End with 5 min abs

Friday December 21st- No Practice - Get some cardio in on your own

We will do a lot of our strength workouts through the app "Train Heroic." If you have a smart phone, download that app and create a profile. Based on your events, your coach will have a code you will type in to get on the "team."

Distance team, we will use the code "phoenixdistance" to join the team on Train Heroic.

December 10th-15th

We have another week of indoor track practices. Thank to those who are coming out and telling your friends. Tell more friends and let's get this indoor track team built up. Distance kids I want you to do some cross training this week but I don't want you running quite yet, getting some other types of exercise in is great though. If you would like to come to practice on Thursday with the other track kids and start getting in some strength training you can.

Sprints/Hurdles/Throws/Jumps Schedule

Monday December 10th - No Practice - Get some cardio in on your own

Tuesday December 11th  - Practice @ 2:40 PM- Indoor track by the weight room

Wednesday December 12th - Practice @ 2:40 PM - Indoor track by the weight room

Thursday December 13th - Practice @ 2:40 PM - Indoor track by the weight room

Friday December 14th - No Practice - Get some cardio in on your own

December

Thanks to all those who helped support our trip to California this past weekend. We had a successful trip and gained some great experience. All distance (cross country) kids will now take a little 2 week break before we start things back up for indoor. Take this upcoming week entirely off to reset our minds and bodies. Get caught up with schoolwork and everything else you need to do. We do have the Egg Nog Challenge this Friday at the soccer field so you can go to that if you would like to.

As for the rest of the track team we will continue some training this week so follow the following schedule for practices this week:

Schedule for Sprints/Jumps/Throws/Hurdles

Monday December 3rd - No Practice (Parent teacher conferences 3-7 PM)

Tuesday December 4th - Practice @ 2:40 PM (meet up by the weight room on the indoor track)

Wednesday December 5th - Practice @ 2:40 PM (meet up by the weight room on the indoor track)

Thursday December 6th - Practice @ 2:40 PM (meet up by the weight room on the indoor track)

Friday December 7th - No Practice - Egg Nog Challenge for those that want to participate

We will continue to practice the next few weeks until Christmas Break. We will really get into it when we come back from the break. A reminder for those doing outdoor track, you need to get your schedule changed to take the sports conditioning class 8th period next semester (track class).

Spread the word on indoor track and let's get some more people out. Let's have a great week.

First Week of Indoor Track

Hopefully everyone had a great Thanksgiving last week and you are ready for a new week. We will be starting some indoor conditioning for any event. This is also the last week of XC as we will be heading to California on Thursday. Please follow the schedule below based on your event.

Sprints/Throws/Jumps/Hurdles
Monday November 26th - 2:40 PM @ Farmington High (Meet on the indoor track just outside the weightroom)
Thursday November 29th -  2:40 PM @ Farmington High (Meet on the indoor track just outside the weightroom)



XC/Distance Schedule
Monday November 26th - No practice - Run on your own 
Tuesday November 27th - 3:15 @ Farmington High 
Wednesday November 28th - No Practice - Run on your own
Thursday November 29th - Bus leaves Farmington High @ 6:05 AM for California

A few rules & reminders for those going to footlocker:

• ***Everyone needs to have this DISTRICT TRAVEL FORM filled out and given to coach Brower ASAP. Thanks!
• We are staying at La Quinta Inn & Suites in Pamona, CA
• You will need money for food and snacks, other than the breakfast provided by the hotel
• Don't forget your running shoes and racers. You might want road shoes or blank spikes in your spikes for the race.
• You will be school excused, but still need to talk to your teachers and get any work missed.
• You need to be caught up on classwork and assignments before you leave.
• Do NOT test rules on this trip, especially in the hotels or you will be going home via parents.
• We will get back to Farmington High sometime Sunday night.
• Let's go have some fun, race hard, and be respectful and well-mannered while we are down there.

Thanksgiving Week

Sorry for the late post, we just moved and I don't have internet yet so sorry about that. We are going to start indoor training for all events next week after we come back from the break so look for the blog Sunday night to give you info on practice times for next week.

Distance, here is the schedule for this week:

Monday November 19th - No Practice, run on your own (4-5 miles)

Tuesday November 20th - 3:15 Practice @ Farmington High

Wednesday November 21st - No Practice, run on your own (3-4 miles)

Thursday November 22nd - Thanksgiving. No practice. Sign up for a 5k somewhere if you can, if you can't then do a 3 mile tempo.

Friday November 23rd - No Practice, run on your own (4-5 miles)

Saturday November 24th - No Practice - Do a workout later in the day if the snow clears up. If we can let's do 4 x 800 @ Goal race pace ( 3 min active recovery) and then 4 x 400s @ 5 seconds faster than race pace per 400 (90 seconds active rest). If the conditions sill aren't great to do speed let's get a 5 mile stamina run in. So NO PRACTICE.

November 12-18th

Thanks to everyone who came out to our indoor track meeting. We will get started with practice for sprints, hurdles, throws, and jumps when we get back from Thanksgiving break. Check the blog to find practice times when we get back. Those that are on the distance team will will continue to train through until footlocker (which is only a few weeks away).

If you haven't signed up for the race for Footlocker make sure you do it ASAP. Starting tomorrow (Monday) the price goes up. Go HERE to sign up for the race.

Here is the distance schedule for the week:

Monday November 12th: No Practice - Run on your own

Tuesday November 13th: 3:15 PM @ Forbush Park

Wednesday November 14th: No Practice - Run on your own

Thursday November 15th: 3:15 PM @ Farmington High

Friday November 16th: No Practice - Run on your own

Saturday November 17th: Special Olympics 5k @ Jefferson Academy (1425 S Angel Street, Kaysville) @ 9 AM
Cost is free to enter. You can purchase a race shirt for $10. If you know who Hyrum Palmer is he is the one doing it for his eagle project. Great opportunity to get a race in and it's free.

Indoor Track Meeting

Thanks again to everyone who came and supported us at our banquet last week. It was a fun night to celebrate our first ever XC season. We are so excited for what is to come. This week we have a few workouts, a race, and our indoor track meeting. Tell your friends who are interested in doing some indoor track with us. We will meet on Wednesday, November 7th at 6:30 PM in the commons at the high school. Those going to footlocker please make sure you are coming to practice and if you haven't already, please pay for your trip at the main office. Thanks to those who have already paid.

I also will be taking room requests for Footlocker at this time. I need to have rooms figured out by Wednesday this week so please fill out this Room Request form if you have any requests for who to room with.

Schedule this week:

Monday November 5th: 3:15 PM @ Farmington High

Tuesday November 6th: No practice - Run on your own

Wednesday November 7th: Pre-Nike Race @ Layton Park @ 4:00 PM
There will just be one race (boys and girls at the same time) - there is no cost. Make sure you get there with time to warm up.

Indoor Track Meeting - 6:30 PM @ Farmington High Commons

Thursday November 8th: No practice - Run on your own

Friday November 9th: 3:15 PM @ Farmington High

Saturday November 10th: 8:00 AM @ Ponds Park