Season Week 10 (10/19-24)

Hello Team!

We hope you've had a wonderful Fall Break! We had a great showing at Region this week, with the boys team taking 2nd and Ellie being crowned the district championship. You have all worked so hard and we're really proud of each of you! For the full results from the meet you can find them here. 

JV Fall Classic

This Saturday is the JV Fall Classic at Centerville Community Park. Everyone not racing at state is eligible to race. Please let Coach Jess know if you are not planning on racing that day so she doesn't enter you. There is not a bus for this meet. They are asking that spectators not park at the church across the street from the park. Please arrive at the park an hour before your race. The schedule will be as follows:

9:00 Freshmen/Sophomore Girls

9:30 Freshmen/Sophomore Boys

10:00 Junior/Senior Girls

10:30 Junior/Senior Boys

11:15 Awards

Here is the course map: 

This Week:

You'll notice that there are a couple of days where there are 2 different workouts listed. Since the State Meet is early next week, it effects workouts for this week, so we'll have a couple of different things going on. We will all meet together and warm up together each day and then split when it's appropriate. 

Week 19 - 75%			0.7	60	55	50	45	40	35	30	25
Mon	October 19	FHS (Freshmen meet @ Forbush Park)	Hill Workout	3/5	3/5	3/5	3/5	2/4	2/4	0/4	0/3
Tues	October 20	FHS	Recovery Run	6	5	5	4	4	3	3	2
Wed	October 21	FHS	Tune Up (Tempo for State Runners)	3/6	3/6	3/5	3/5	2/5	0/5	0/5	0/4
Thurs	October 22	FHS	Medium Run	7	6	5	5	4	4	3	3
Fri	October 23	FHS	Easy Run with Strides (Tune Up for State Runners)	3/4	3/4	2/3	0/3	0/3	0/3	0/3	0/3
Sat	October 24	JV Fall Classic	Race (or Moderate for State runners)	8	7	7	6	6	5	5	4
Sun	October 25		Off Day
Weekly Volume				45	42	38	34	30	26	23	19

Season Week 9 (10/12-17)

 Athletes,

We are coming to an end of our season. This year has been incredible. Thank you all for your efforts and patience as we are establishing a new coaching staff. Parents thank you for all the time and food you have donated to the team. We really appreciated you and all that you do. 

Region

Our Region meet will be on Monday October 12th. You will be excused from your last class period of the day. Our first race will start at 3pm. You need to be there by 2 pm. This will be the same course that we ran for our pre-region meet. 

Schedule: 

Girls JV: 3:00

Boys JV: 3:30

Girls Varsity: 4:00

Boys Varsity: 4:30

Awards

End of Term

Our term ends on Tuesday October 13th. Everyone must having passing grades to run at state. Please make sure your grades and citizenship are good to go with your teachers. 

This week

We're excited for Region this week. You guys are ready for a great race! You have all put in so much hard work, so go out there and show yourselves what you can do!  Over Fall Break we will have an organized practice on Wednesday morning and after that it will be up to you to get the rest of the week's mileage in on your own. If you will be out of town Wednesday, let Coach Jess know. Please try your best to get runs in this week even if you are gone, so we can finish the season strong! Let's have a great day at Region on Monday!

Week 18 - 80%			0.7	60	55	50	45	40	35	30	25
Mon	October 12	Layton Park	Region Meet	7	6	6	5	5	5	5	5
Tues	October 13	FHS	Recovery Run	6	6	6	5	4	4	3	3
Wed	October 14	Farmington Cemetary @ 8 AM	Saga	7/3	7/2	7	6	6	5	5	4
Thurs	October 15	on own	Recovery Run	6	6	5	5	4	3	2	0
Fri	October 16	on own	Distance Run	7	6	6	6	5	4	3	3
Sat	October 17	on own	Long Run	12	11	10	9	8	7	6	5
Sun	October 18		Off Day
Weekly Volume				48	44	40	36	32	28	24	20

Season Week 8 (10/5-9)

 Athletes,

This has been a great week for training! We appreciate all of you who have shown up everyday to put in the work. If you haven't been making practice a priority, you should start again today!

End of term: 

The term ends on October 14th. Please make sure that you are on top of your grades. Anyone with more than 1 F and any U's will not be eligible to compete at the state meet. Please make any arrangements necessary to get caught up on your work. 

This week: 

With Region next Monday, this week's schedule will be a little unusual. We don't normally have meets on Mondays! Saturday's run should be taken very easy. Typically, we do a short run and strides the day before a meet, but I won't ask you to do that this time. We can do some strides on Monday morning and if you have a chance to go for a walk at some point on Sunday, nice and easy with your family, it wouldn't hurt to be up and moving a little.

Week 18 - 70%			0.7	60	55	50	45	40	35	30	25
Mon	October 5	FHS	Moderate Run	6	6	5	4	4	3	3	3
Tues	October 6	FHS	Easy run	3/4	3/4	2/4	2/4	2/4	0/4	0/3	0/3
Wed	October 7	FHS (freshmen meet at Forbush Park)	Hill Reps	7	6	6	5	5	5	4	4
Thurs	October 8	regional park	recovery run	3/4	3/4	2/4	2/4	0/4	0/4	0/3	0/x-train
Fri	October 9	Regional Park	Tune-up intervals	6	5	5	5	4	4	3	3
Sat	October 10	on own	long-ish run	8	7	7	6	6	5	5	5
Sun	October 11		Maybe go for a walk
Weekly Volume				42	38	35	32	28	25	21	18

Season Week 7 (9/28-10/3)

 Hello Team!

We had some great performances at the Valhalla Invitational. We are so proud of how hard you work and how you compete and support each other! We have not meet this week, so hopefully that gives you time to work on anything you need to finish up before the end of the term. Please make sure you are staying on top of your schoolwork!

Food Drive

Thank you for all of your donations to the food drive! We tied with the girl's soccer team! And more importantly, people will be able to use your donations to feed their families.

This week

You'll notice that mileage is going down for the next couple of week to taper for region. It might feel weird when you've gotten so used to running higher mileage, but don't push it. Keep your mileage lower and instead of adding miles, make sure you hit the higher intensity parts of workouts high.

On Wednesday, before school, some of the seniors will be leading a workout at Sugar House Park for anyone who can attend. It will be 1000m reps on the state course. If you cannot make it to that workout, we will do the same workout after school at the Regional Park, so no pressure if you can't make it. Please note that although this is a day that we have cross country class, we cannot excuse you from school for a workout, so you are still expected to be to be to class on time. You won't be expected to run in class at that time, so bring homework to do. The time and other details will be posted on the GroupMe tomorrow.

Week 18 - 75%			0.8	60	55	50	45	40	35	30	25
Mon	September 22	FHS	Fartlek	3/5	3/5	3/4	2/4	2/4	2/4	0/4	0/3
Tues	September 29	FHS	Medium Pace Run	5	5	5	4	4	4	3	2
Wed	September 30	Sugar House Park before school or Regional park after school	1000m reps	2/7	0/7	0/6	0/5	0/5	0/4	0/4	0/4
Thurs	October 1	FHS	recovery run	5	5	5	4	4	3	3	2
Fri	October 2	FHS	Progression Run	3/6	3/5	2/5	2/5	0/4	0/3	0/3	0/3
Sat	October 3	On own	Long run (40-60 minute stamina)	9	9	8	8	7	7	6	6
Sun	October 4		Off Day
Weekly Volume				45	42	38	34	30	27	23	20