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

Season Week 6 (9/21-9/26)

 Hello athletes!

We are so proud of everyone's performances at Districts! We appreciate all of your hard work and it is paying off. 

Valhalla Invite

We will again be at Layton City Park on Friday 9/25. We will meet in our regular spot at 2:30 pm. You will be excused from your last class of the day. The course map can be found on Sporttrax. I think this is my favorite iteration of the park. The schedule is as follows: 

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

Awards will be at 6pm

Food Drive

We have been challenged by the other fall teams for the food drive! Our goal is to win. Please bring in any of the following goods. Remember we are competing by WEIGHT so the heavier the better! We will store everything in Farrell's office until we weigh it in. 

  

Post Season Trip

I have had a lot of questions about a post season trip. We are not planning one as coaches this season. We have to get some additional paperwork set up and the logistics won't allow us to get it planned in time. Parents can organize their own trip for their students if they choose to do so. 

This week: 

Week 17 - 80%			0.8	60	55	50	45	40	35	30	25
Mon	September 21	FHS	Tempo	8	7	7	6	5	5	4	4
Tues	September 22	FHS	distance run	3/6	3/6	3/5	3/4	2/4	2/3	0/3	0/2
Wed	September 23	Regional Park	800s	8	7	6	6	5	4	4	3.5
Thurs	September 24	FHS	recovery/race prep + strides	3/4	3/3	3/3	2/3	1/3	0/3	0/3	0/2
Fri	September 25	Layton Park	Valhalla Invite	6	6	5	5	5	5	5	5
Sat	September 26	captain led	Long run	10	9	8	7	7	6	5	5
Sun	September 28		Off Day
Weekly Volume				48	44	40	36	32	28	24	22