Summer Week 9

 Hello Team!

Our summer has flown by! We are only two weeks away from our first race! Now is the time for you all to come together and work harder than ever. 

XC Camp

Unfortunately, as we said earlier in the week our high altitude camp has been cancelled. So instead we are going to have a day camp on Tuesday July 28th at FHS. We are going to meet in our regular spot. Come prepared to run and learn about running. If you are planning on attending camp fill out this form, so we know how many we will be feeding during camp. Camp will end at the Scott's house for a POOL PARTY!!! 

Phoenix 5k

It is time to spread the news! We will be giving out yard signs and fliers to each athlete. We need as many sponsors, prizes, and runners as we can get! Please share this registration link with any of your running friends! Athletes, if you bring in 3 sponsors (or prizes) you can have a free entry to the race! Pancake breakfast to follow the race! 

Register My Athlete

I heard back from our Athletic director and he wants all RMA done by July 31st!!! Please get your information in AS SOON AS POSSIBLE. There is a Physical Night at FHS on July 30th from 6:15-7:30pm. It costs $20 and the physical is given directly to the athletic director. If you have questions or concerns please reach out to Coach Farrell or Coach Jess.

This week: 

This week looks a little different than normal. We are encouraging everyone to join us for camp and we are going to do our long run on Wednesday and an Alumni run with us on Saturday! We won't meet Wednesday but Saturday. I also want to remind everyone to HYDRATE! We are in record breaking heat at the moment and we need to make sure that we are all healthy and hydrated!

Day	Date	Location	Type	Total Mileage For Max
Week 9 - 100%			1	60	55	50	45	40	35	30	25
Mon	July 27	Forbush Park	Hill Reps	8/3	7/3	6/3	7	6	5	5	5
Tues	July 28	XC Camp @ FHS	Distance Run, Strides (6-8)	8	7	7	7	6	6	4	2
Wed	July 29	(on own)	Long Run	13	12	11	10	9	8	7	6
Thurs	July 30	(on own)	Distance Run, Strides (6-8)	7/3	7/3	6/3	7	6	5	3	2
Fri	July 31	Ponds Park	cruise intervals	7	7	6	6	6	5	5	5
Sat	August 1	Vita Alumni Run	Distance Run	10	9	9	8	7	6	6	6
Sun	August 3		Off Day	90286.0	135421.0	135326.0	180383.0	225333.0	225175.0	225143.0	135076.0
Weekly Volume				60	55	50	45	40	35	30	25

Summer Week 8:

Hello Team,

We have had such a fun summer so far! We are so excited for the season ahead! We have so many fun things going on in the next month!

Register My Athlete: 

To compete in our Cross Country season, you need to complete Register my Athlete! This is the MOST IMPORTANT thing you ever do! If this is not complete before August 8th, you will not be allowed to compete in our first race! Follow this link to register!!!

Phoenix 5k:

We will be hosting the Phoenix 5k on August 15th. This is our fundraiser and we already have had a few people donate to our team! If this is going to go well, we need each of you to reach out and start sharing about our 5k! Here is the Flier for you to share with your friends and family. We would also like for you to reach out to sponsors and get prize donations for our winners. You can use this sponsor letter or send them to our blog page. If there are any questions about the race feel free to reach out to Coach Farrell or Coach Brandon. 

Friday Raffle:

We have some extra shirts and gear that we'd love to share! We are going to do a raffle on Friday and the winners will each get to pick something to take home with them. Each day that you come to practice this week you get an entry in the raffle! Additionally, if you bring a new friend to practice, you and your friend will get an additional entry for the week. May the odds ever be in your favor.

This week:

Day	Date	Location	Type	Total Mileage For Max
Week 8 - 100%			1	60	55	50	45	40	35	30	25
Mon	July 20	Regional Park	Mile Reps	8/3	7/3	6/3	6-7	5-6	4-5	4-5	4-5
Tues	July 21	(on own)	Distance run	8-9	7-8	6-7	6-7	6-7	5-6	4-5	4-6
Wed	July 22	Vita	Distance Run	7/3	9-10	8-9	7-8	6-7	5-6	5-6	4-6
Thurs	July 23	(on own)	Distance Run, Strides (7-9)	8/3	7/3	6/3	6-7	5-6	4-5	4-5	0.0
Fri	July 24	Heritage Park (Farmington)	Fartlek	7-9	7-8	6-7	6	5-6	4-5	4-5	5
Sat	July 25	Long run	Long run; last 20 minutes progressive	13.0	12.0	11.0	10.0	9.0	8.0	7.0	6.0
Sun	July 27		Off Day
Weekly Volume				60	55	50	45	40	35	30	25

Summer Week 7:

Hello Athletes! 

We are so proud of all of our athletes who ran at Farmington Festival Days! We are so proud of you taking over our home course!! Let us use this team victory to push us towards our goals. 

Team Goals:

At our team dinner this last week, your captains asked what your goals are for this season. If you were unable to attend think of a Long term goal (a time, pace, or place you want to be this season) and a Process goal (something you can do each week to help you achieve your long term goal). Your captains also asked that you include some accountability buddies on your goals to help you. As a team you decided on the following goals: 

Long Term Goals:

Boys: Win State

Girls: Get top 3 at Region

Process goals:  

1. Sleep: 8 hours every night

2. Core: 10 minutes minimum as a team

3. Weights: 2 times a week

4. Consistency: in ATTITUDE and EFFORT

If you have any questions about our team goals or your own goals reach out to your captains and see what they can do to help you.

Register My Athlete: 

To compete in our Cross Country season, you need to complete Register my Athlete! This is the MOST IMPORTANT thing you ever do! If this is not complete before August 8th, you will not be allowed to compete in our first race! Follow this link to register!!!

XC Camp:

If you are planning on attending camp please join this GroupMe. You also need to submit the Parent Transportation form to Coach Farrell ASAP!!

Friday Raffle:

We have some extra shirts and gear that we'd love to share! We are going to do a raffle on Friday and the winners will each get to pick something to take home with them. Each day that you come to practice this week you get an entry in the raffle! Additionally, if you bring a new friend to practice, you and your friend will get an additional entry for the week. May the odds ever be in your favor.

 This week

Day	Date	Location	Type	Total Mileage For Max
Week 7 - 100%			1	60	55	50	45	40	35	30	25
Mon	July 13	Farmington Pond	Hill Repeats 3-4X5 min+1 min all out	8/3	7/3	6/3	7	6	6	5	5
Tues	July 14	(on own)	Distance Run, Strides (6-8)	8-9	7-8	6-7	7	7	5	5	4
Wed	July 15	Vita	Distance run	10.0	9-10	8-9	8	7	6	6	6
Thurs	July 16	(on own)	Distance Run, Strides (6-8)	8/3	7/3	6/3	7	6	5	4	0
Fri	July 17	FHS	Easy Run	8	7-8	6-7	7	6	6	5	5
Sat	July 18	Long run and team breakfast	Long Run (steady)	12.0	11.0	10.0	9	8	7	6	6
Sun	July 19		Off Day	45177.0	135420.0	135325.0	180382.0	225332.0	225174.0	225142.0	135076.0
Weekly Volume				60	55	50	45	40	35	30	25