Summer Week 5- Moratorium

 Hello Athletes,

This week is moratorium! We will not be meeting as a team this week but you as athletes are welcome to get together and run! 

We have a few announcements for you:

1. Don't forget to sign up for a 5k! You can do any 5k you would like. We would love for you to run the Farmington Festival days as our home course! To sign up follow this link.

2. If you are planning on going to camp, we need to have this permission slip submitted to Coach Farrell by July 8th. 

3. Here is our Cross Country schedule for this season. We would love to have the whole team with us for each meet! 

This week: 

Day	Date	Location	Type	Total Mileage For Max
Week 5 - 90%			0.75	60	55	50	45	40	35	30	25
Mon	June 29	(on own)	Distance Run, Strides (3-8)	9	8	7	6	6	5	5.5	4
Tues	June 30	(on own)	Medium pace run, strides	7-8	6-7	6-7	5-6	4-5	3-4	3-4	3
Wed	July 1	(on own)	Easy run	9	8	8	7	6	6	5.5	4
Thurs	July 2	(on own)	Progression Run (start with easy pace, then build to medium, finish feeling fairly fast)	7-8	6-7	6-7	5-6	4-5	3-4	3-4	2
Fri	July 3	(on own)	easy run, strides	8	8	7	7	6	5	5	4
Sat	July 4	(on own)	Race or Long Run (if racing, swap long run for any other day but Friday)	12	11	10	9	8	7	7	5
Sun	July 5		Off Day
Weekly Volume				54	49	45	40	36	32	31	22

Have a great week! 

-Your Coaches

Summer nights June 22nd Results

 Thank you all who came to our last summer nights! Your results are below: 

50m Hurdles

50m Dash

100 M Dash

400 M Dash

Mile 

Family 4X1

200 M Dash

Shotput

Pole Vault

Long Jump

Summer Week 4

 Athletes,

We have had the best turnout of the summer last week! We are making great progress. 

We have a few reminders for you before we get to our schedule: 

1. We would love for you all to sign up for a city race over the 4th of July holiday. We recommend the Farmington Festival Days 5k. This is our home course and we would love for our team to dominate it! 

2. We are in the process of getting approval to go to camp. We are hoping to go to the Paris Springs Campground in Preston Idaho July 27th-29th. Please fill out this form if you want to go to camp. 

3. If you want a summer t-shirt please fill out this form. We will send out our summer fee link next week. This will cover the cost of our shirts, coaches, and any other purchases we need to make during the summer. 

This week: 

Day	Date	Location	Type	Total Mileage For Max
Week 4 - 80%			0.75	60	55	50	45	40	35	30	25
Mon	June 22	Farmington High Weight lifting	Distance Run, Strides (3-8)	8	7	7	6	6	5	5	4
Tues	June 23	(on own)	distance run	6-7	6-7	6	5-6	4-5	3-4	4	3
Wed	June 24	Vita	Power Run	9	8	8	7	6	6	6	4
Thurs	June 25	(on own)	Easy run, strides	6-7	6-7	6	5-6	4-5	3-4	0.0	0.0
Fri	June 26	Forbush Park	short hill	6	5	5	4	4	4	4	4
Sat	June 27	captain led long run	Long Run - 20-40 minute stamina	10	9	8	7.5	6.5	6	5	5
Sun	June 28		Off Day
Weekly Volume				48	44	40	36	32	28	24	20

Don't forget to log your milage in this week's Phoenix Athlete Report!

Summer Week 3

 Athletes! 

You really showed up this week! We had the most attended captain led run on Saturday!! Thank you all for your help at our kids camp. The kids really enjoyed having you all as their coach! 

We have a few announcements for you before we get to our schedule: 

1. We would love for you all to sign up for a city race over the 4th of July holiday. We recommend the Farmington Festival Days 5k. This is our home course and we would love for our team to dominate it! 

2. We are in the process of getting approval to go to camp. We are hoping to go to the Paris Springs Campground in Preston Idaho July 27th-29th. Please fill out this form if you want to go to camp. 

This week

Day	Date	Location	Type	Total Mileage For Max
Week 3 - 70%			0.7	60	55	50	45	40	35	30	25
Mon	June 15	Buffalo Ranches	Easy effort distance runs; strides	6-8	6-7	5-6	5-6	4-6	4-5	3-5	3-4
Tues	June 16	(on own)	Medium effort distance Run; strides	3-5	4-6	3-6	4-5	3-5	3-4	0	0
Wed	June 17	Vita	Distance Run, steady effort	8.0	7.3	6-7	6.0	6.0	5-6	4-5	4.0
Thurs	June 18	(on own)	Distance run/Cross Train/ strides	5-7	5-6	4-6	4-5	3-5	3-4	2-4	2-3
Fri	June 19	Pioneer Park	Medium effort distance Run, 6-8 hill sprints	6-8	6-7	5-6	5-6	4-6	3-5	3-4	2-4
Sat	June 20	Captain Led  Ponds Park 8 AM	Long Run - progressive finish for the last 15 minutes	10.0	9.0	8.5	7.5	7.5	6.5	5.5	5.0
Sun	June 21		Off Day
Weekly Volume				42	38.5	35	31.5	28	24.5	21	17.5

If you have any questions please reach out on Groupme!

-Farmington XC Coaches