7/30 update

Phoenix,

We're down to the final days of July. August begins this week, and with it, our first few races. This post is going to cover info about our first race, discounts on Garmin devices, and our weekly schedule.

First Race

We now have less than 2 weeks until our first race at the Premier Invitational. I need to know who is planning to attend that meet, and who isn't, so I can make correct entries. Please take a moment to let me know if you will be racing there by filling out this form. 

This race will be a good measure of where we are now, it's a good course with solid competition, and a great opportunity to get some racing experience in. For this race we are allowed just 7 varsity runners, so the coaches will be making those decisions based on the limited data we have from time trials and past years. After this one we'll have a better idea of who our varsity runners will be.

If you are unfamiliar with our meet schedule, you can see it here.

Garmin Discounts

Garmin is giving our team discounts on devices, because we are using the garmin clipboard app, which you guys should all go join, by the way - it gives us coaches better insight into each of your runs, and can help inform us how how best to design workouts for you. 

Ordering any Garmin device is totally optional and not required. Neither the team nor coaches will make any money on these sales, it's entirely for your benefit, should you choose to order anything.

Below is a list of the devices and price for our team. Some say "your price" and others say "promo price". Both of those apply to us (the promo ones are getting a deeper discount for a few weeks).

If we meet the minimum number of 10, then I will order these on Monday 8/7. If we don't have 10 orders then it will be scrapped (I think we'll get there). I will order these through the school, and you'll just have to pay the school for it. 

Because this is a bit spendy, please email me which device(s) you'd like to order prior to 8/7, and we'll get it done. I'm not totally sure about how long delivery will take, so if you need it urgently, this may not be the best route. If you can wait a few weeks then this will be great.

My email is bjacobson@dsdmail.net

You can view the specs on each device on the Garmin website.

Forerunner 45

• List Price $199.99
• Your Price $119.99

 Forerunner 55 *popular

• List Price $199.99                                                             
• Your Price $139.99

 Forerunner 245 (music optional)

• List Price $299.99 ($349.99 with music)                 
• Promo Price $179.99 ($209.99 with music

Forerunner 255 (music optional) *popular

• List Price $349.99 ($399.99 with music)
• Promo Price $227.49 ($259.99 with music) 

(FIRST TIME ON PROMO!!)

*NEW* Forerunner 265 (AMOLED screen)

• List Price $449.99
• Your Price $314.99

Forerunner 945 (LTE optional)

• List Price $499.99 ($599.99 with LTE)                      
• Your Price $349.99 ($419.99 with LTE)
• LTE Promo Price $349.99

Forerunner 955 (solar optional)

• List Price $499.99 ($599.99 with solar)
• Your Price $349.99 ($419.99 with solar)

*NEW* Forerunner 965 (AMOLED screen)

• List Price $599.99
• Your Price $419.99

Accessories:

 Running Dynamics Pod (works with Forerunner 245 and above)

• List Price $69.99
• Your Price $45.49

 HRM Dual (works with any Forerunner device)

• List Price $69.99                                               
• Your Price $45.49

 HRM Pro Plus (works with Forerunner 245 and above)

• List Price $129.99                                            
• Your Price $84.49

Schedule for this week

This week we are going to begin to introduce some more "workouts" so, if you have them, I recommend bringing cross country flats to practice on Monday and Friday, both of which will be done on the grass. Bring normal shoes too, of course, for your warm up and cool down.

On Friday 8/4 the school is hosting Phoenix Night, which serves as a scrimmage for the football team and an introduction of all the fall sports. They have asked to have our entire team there to be introduced and recognized. We were also asked to put on a little competition during an intermission, and a few of you have come up with an idea.

For those of  you participating in the Phoenix Night event on Friday, there will be a rehearsal on Wednesday evening at 7 at the stadium.

If you aren't in the 8th period XC class I encourage you to join it. It will make training and meets much easier.

As always, if you have any questions please let me know.

Day	Date	Location	Type	Total Mileage For Max
Week 9 - 100%			1	60	55	50	45	40	35	30	25	20
Mon	July 31	Pioneer Park	Threshold Repeats; strides	8/3	7/3	6/3	6-7	5-6	4-5	4-5	4-5	3-4
Tues	August 1	(on own)	Distance Run, Strides (6-8)	8-9	7-8	6-7	6-7	6-7	5-6	4-5	4-6	4-5
Wed	August 2	Vita	Distance Run	10.0	9-10	8-9	7-8	6-7	5-6	5-6	4-6	3-4
Thurs	August 3	(on own)	Distance Run, Strides (6-8)	8/3	7/3	6/3	6-7	5-6	4-5	4-5	0.0	0.0
Fri	August 4	Farmington Regional Park	4-8x400 at 5K pace	7-9	7-8	6-7	6	5-6	4-5	4-5	5	4
Sat	August 5	(on own)	Long Run - Progression over the last 30 minutes	13.0	12.0	11.0	10.0	9.0	8.0	7.0	6.0	5.0
Sun	August 6		Off Day	90286.0	135421.0	135326.0	180383.0	225333.0	225175.0	225143.0	135076.0	135008.0
Weekly Volume				60	55	50	45	40	35	30	25	20

7/23 update

Phoenix,

Time is running out on summer. We have 3 full weeks left. No matter where you are in your training, redouble your efforts to sleep enough, eat enough, and run enough. It's not necessarily easy to be consistent, so if you've been struggling, instead of looking back and being like, "oh I'm already this far behind, what's a bit more?" change your mentality to starting fresh right now. Just get out and get it done, one day at a time. Know the plan for the following day, and get it done. If you miss a day for illness or unforeseen circumstances, pick up the next day where you left off. Shuffle the days of the week around (in terms of mileage) if need be to work into your schedule. Only you can make it happen, so, like the shoe dog says, just do it.

This week we will not be practicing on Monday, but rather we will meet on Tuesday, Wednesday, Friday. I'm also considering a pre-sunrise Saturday long run if people are interested.

On Tuesday we have a team movie at Kaysville Theater. We will be watching MacFarland USA beginning at 6:30 PM. The movie is free for all athletes. The theater holds about 30 more people than we have on the team, so if any parents/siblings would like to come, just email me or shoot me a DM to make sure we have room for you. With kids being out of town or at youth camps we'll likely have a bit more space than even the 30, so don't hesitate to reach out if you have any interest in seeing it. 

Team Breakfast

On Friday after our practice we will be having a team breakfast at Forbush Park. We will likely be doing a time trial for most, while some of our more clear cut varsity runners will be doing a workout.

Physicals at the School - Thursday night

As a reminder, each athlete needs to complete registration through "register my athlete". The most difficult part of that is getting a physical, and having the proper paperwork for it. 

From the athletic director: "The fall physical night will be Thursday, July 27th from 6-8 PM here at the school. Please make sure your kids have their physical forms filled out prior to arriving to streamline the process. They also need to have their $25 payment ready as well. We will take cash, credit, or checks." 

You can find the form for the physical here (or at the link above, which gives a thorough breakdown of the registration process).

Whether you go to this night or to your own doctor, you need this same form. You must have registration completed before you will be allowed to compete. Our first meet is 8/12.

Season Schedule

If you have any questions please let me know. See you Tuesday.

Day	Date	Location	Type	Total Mileage For Max
Week 8 - 100%			1	60	55	50	45	40	35	30	25	20
Mon	July 24	(on own)	Distance Run, Strides (7-9)	8-9	7-8	6-7	6-7	6-7	5-6	4-5	4-6	4-5
Tues	July 25	Heritage Park	Distance Run, progression run, approaching tempo effort last 20 minutes	8/3	7/3	6/3	6-7	5-6	4-5	4-5	4-5	3-4
Wed	July 26	Vita	Distance Run	10.0	9-10	8-9	7-8	6-7	5-6	5-6	4-6	3-4
Thurs	July 27	(on own)	Distance Run, Strides (7-9)	8/3	7/3	6/3	6-7	5-6	4-5	4-5	0.0	0.0
Fri	July 28	Forbush Park	Time Trial/Tempo Alternations - 2 minutes on 2 minutes off	7-9	7-8	6-7	6	5-6	4-5	4-5	5	4
Sat	July 29	(on own)	Long Run	13.0	12.0	11.0	10.0	9.0	8.0	7.0	6.0	5.0
Sun	July 30		Off Day
Weekly Volume				60	55	50	45	40	35	30	25	20