6/28 Updates

Phoenix,

Time Trial Results

Below are the results for the time trial today. If you're name is missing, please let me know, and let me know who was near you, and I will make adjustments. If you think you're time is off, let me know who was near you and I can make adjustments that way as well.

We are officially done with our June Practices, and we will practice again together next Wednesday, July 6th. I hope you have a great 4th of July.

T Shirt Order

Your fees have been uploaded to mydsd, so please go on and pay those. The shirts that I ordered have arrived and I gave those out to everyone who was at practice today and had filled out the form giving me their size. I am going to make another order on Thursday, 6/30, so if you haven't yet, please fill out this form. Everyone who participates in summer XC will receive a shirt. Below the results I've included a list of everyone who did fill it out, so you can double check (sorry if the formatting is poor).

Cross Country Camp

Lastly, cross country camp: we don't currently have a plan for cross country camp, but we are open for a few days in August to hold a camp (either the first or second week). What I've done in the past, and it worked well, was a parent who has a cabin has hosted the team there. The girls slept inside while the boys slept in tents in the yard. From there we held workouts, played games, ate (of course), and did other things as a team. If you have something like this and would be open to our team using your space, please let me know. There would be a cost associated with the camp and some of that would go to the host to cover costs of hosting. Otherwise, my backup plan is reserving a group spot up at Bountiful Peak Campground (which is conveniently close... almost too close though). From there we could do a lot of trail running and just hang out for a few days. 

If you have any questions for me please let me know.  

Coach

Week 3 - 70-80%
Monday	June 27	Freedom Hills Park	Distance Run, Strides (4-6)	3-7 miles
Tuesday	June 28	Forbush Park	Time Trial + warm and Cool down	3-7 miles
Wednesday	June 29	(on own)	Distance Run, Strides (3-8)	3-7 miles
Thursday	June 30	(on own)	Distance Run, Hill Sprints (3-4, 10-15s)	3-7 miles
Friday	July 1	(on own)	Distance Run, Strides (3-8)	3-6 miles
Saturday	July 2	(on own)	Long Run	3-8 miles
Sunday	July 3
Week 4 - 80-90%
Monday	July 4	(on own)	Local Race? or Distance Run, strides	3-7 miles
Tuesday	July 5	(on own)	Distance Run, Strides (3-8)	3-7 miles
Wednesday	July 6	Freedom Hills Park	Distance Run, Hill Sprints (3-6)	3-7 miles
Thursday	July 7	(on own)	Distance Run, Strides	3-7 miles
Friday	July 8	Heritage Park	Distance Run with progression, Strides	3-7 miles
Saturday	July 9	(on own)	Long Run	4-9 miles
Sunday	July 10

Time Trial Results

Names of those who HAVE ordered a shirt

6/26 update

Phoenix,

Monday's practice was a lot of fun in the rain. I love that we had a big group show up to run and then do core together in the rain or on the picnic table. We have a great group of kids. Let's keep it rolling.

I hate to be the bearer of bad news, but summer is flying by... We are approaching moratorium (moratorium is when the state says that we cannot have organized practices), which, for as long as I've been coaching has been Sunday-Saturday, but this year they changed it on us and will be Wednesday-Tuesday (6/29-7/5), which means we won't be practicing this coming Wednesday/Friday or the following Monday (which is the 4th of July). 

So, this week, we will practice on both MONDAY and TUESDAY (see below for locations). 

On Tuesday we will have a time trial and have a team breakfast afterwards at Forbush park. Please bring fruit, juice, milk, or whatever else you want, to share. The coaches will make a heap of pancakes (assuming the electricity at the park works... (that happened once)), and we can kind of hang out there at the park after the time trial. If any parents would like to help by bringing pancake griddles and helping cook, just let me know!

During the moratorium you should still follow the workout guidelines below, and you should run with your teammates as often as possible. I know many of you may go out of town on days not during moratorium, and that is fine, just be sure to stay consistent.

Consistency is the key, and helping your teammates get better is just as important. Encourage them, invite them, and make sure they are doing what they need to to be consistent and get better.

You'll notice that the mileage percent is now a range, that is for those of you who were training at a consistent mileage during the spring. At this point you are probably ready to up the mileage a bit more, as long as most of those additional miles are easy, like cool down or warm up miles. Those who are new to running should continue building with just a 10% increase.

I've also included a "long run" on the next two Saturdays. Those are done at an easy pace - the distance is the stimulus, not the pace. They should just be a few miles longer than your standard runs, but should not cause you to go over your weekly goal, and should not be more than about 25-30% of your weekly volume. If your weekly goal is 20 miles, you shouldn't be going more than 6 on that day.

The fee should be getting added to mydsd either today or in the next week. I don't have access to put it on yet (not until July) so the secretaries volunteered to do it for me. I'm not sure when they will have time to do it, but just check online in the next few days.

Thank you athletes for your commitment and hard work thus far. The best is yet to come. Thank you parents for your support in encouraging your kids to work hard, and in many cases, for driving them to our practices at our varying locations!

If you have any questions please don't hesitate to ask.

I've included the next two weeks on here for your reference.

Coach Jacobson

Week 3 - 70-80%
Monday	June 27	Freedom Hills Park	Distance Run, Strides	3-7 miles
Tuesday	June 28	Forbush Park	Time Trial + warm and Cool down	3-7 miles
Wednesday	June 29	(on own)	Distance Run, Strides	3-7 miles
Thursday	June 30	(on own)	Distance Run, Strides	3-7 miles
Friday	July 1	(on own)	Distance Run, Strides	3-6 miles
Saturday	July 2	(on own)	Long Run	4-9 miles
Sunday	July 3	(on own)

Week 4 - 80-90%
Monday	July 4	(on own)	Local Race? or Distance Run, strides	3-7 miles
Tuesday	July 5	(on own)	Distance Run, Strides (3-8)	3-7 miles
Wednesday	July 6	Skater Park	Distance Run, Hill Sprints (3-6)	3-7 miles
Thursday	July 7	(on own)	Distance Run, Strides	3-7 miles
Friday	July 8	Heritage Park	Distance Run with progression, Strides	3-7 miles
Saturday	July 9	(on own)	Long Run	4-9 miles
Sunday	July 10

6/19 update

Phoenix,

First I want to thank everyone who helped with the junior Phoenix track camp. It was a lot of work which we could not have done without you, so thank you!

We had a strong first week and we have a great group of kids on the team. I'm close to knowing all your names, but it will probably take another week or two. 

One of the things we emphasized this week was the importance of consistency. One good week won't do much for you if you don't follow up more good weeks. One day by itself isn't much, but many days stacked together will. Make sure this week ahead that you hit what you need to each day. Then next week we will do the same, and so on. On the days without organized practices, I really encourage you to get up and run early, before it's an inferno outside. In your quest to be consistent, try to eliminate things that will impede your ability/desire to get out and run, such as the heat. Beat the heat by going early and not waiting until it's scorching out.

The next element of consistency is helping your teammates be consistent as well. This week, arrange a time to run on non-practice days with your teammates. We are better together, and we need everyone, so be someone who helps your teammates be consistent as well.

Looking forward to a great week! Let me know if you have any questions.

Coach Jacobson

Week 2 - 60%	All practices are at 7 AM
Monday	June 20	Heritage Park	DIstance Run	3-6 miles
Tuesday	June 21	(on own)	Distance Run	3-6 miles
Wednesday	June 22	Forbush Park	Distance Run	3-6 miles
Thursday	June 23	(on own)	Distance Run	3-6 miles
Friday	June 24	Vita Course	distance Run	3-8 miles
Saturday	June 25	(on own)	distance Run	3-8 miles
Sunday	June 26

6/12 update

Phoenix,

Schedule for the Week

Summer training is officially upon us and I can't wait to get started. We will be meeting on Monday, 6/13 at 7 AM on the East side of the track. I have included the weekly breakdown below of when and where we will be meeting, and what we will be doing. It also includes what you will do on our non-practice days. Please view it carefully. We will be meeting on Monday/Wednesday/Friday at 7 AM.

Please note that it might be raining on Monday, which is a good thing, but come prepared for that.

Week 1 - 50% (Max Mileage)				All Practices are at 7 AM
Monday	June 13	FHS	Distance Run	2-5 miles
Tuesday	June 14	(no organized practice)	Distance Run	3-5 miles
Wednesday	June 15	Forbush Park (North east corner)	Distance Run	2-6 miles
Thursday	June 16	(no organized practice)	Distance Run	3-5 miles
Friday	June 17	FHS	Distance Run	2-6 miles
Saturday	June 18	(no organized practice)	Distance run	2-8 miles
Sunday	June 19	rest

Jr. Phoenix Track Camp

As discussed briefly in our first meeting, we will be hosting a Jr. Phoenix track camp this week, on Thursday (9-11 AM), Friday (9-11 AM), and Saturday (8-end (probably 9-10ish)). The first two days will be practices and Saturday will be a meet. I believe we will be hosting kids ages 6-11 in events from the 50m to the 1600m, throws, and jumps. Us coaches will be there managing the practices, but we could use all the help you can offer to help the kids get through the practices and have as much fun as possible. These kids will have way more fun with you than they will with us old-timers. Unless you have another commitment like work or vacation, please come help. It will be a lot of fun, and we'll get  chocolate milk there for everyone who helps, at least one of the days, ideally each day.

Weekly Mileage

Each week we will give you a percentage of "max mileage" that you should shoot for. Max mileage is basically the amount of miles you will run during your peak week(s) of training, so everything else will be based around that. How will you determine your max mileage? That will depend on what you have done in the past and what you're ready for. Each person will be slightly different, so we will work with you on what that max might be. For the first week we want to make sure that the effort is not too intense and that it is sustainable, so keep that in mind as you determine mileage for each day. I will include some ranges of mileage to get you started, but these ranges may not be right for you, so it is important that you communicate with us about how you're feeling and holding up. We will make sure to let you know how each week should be feeling, in terms of fatigue and effort level.

For the varsity level girls the max mileage week will be somewhere between 25-35ish miles, but might even go up to 40, depending on the person. JV girls will be somewhere between 20-30ish miles. Varsity boys 40-50ish, possibly up to 55ish, and JV boys 30-40ish. Notice my use of "ish," that just allows some leeway for each person, in either direction. Just think of these more as what you'd call "guidelines" than actual rules. (extra credit if you know the movie reference).

If you have any questions please let me know.

(Last thing, if you got to this page via remind and you did not receive an email from me, please go sign up again at the xc sign up link above, it means there was an error with your email address.)

Coach Jacobson