6/30 update

Phoenix,

I hope you are all enjoying the moratorium, and that you have a great week of the 4th of July. Our practices will resume on Friday 7/5. We will be having a fun Friday with ultimate frisbee, volleyball, and spikeball. So, if you have any of those items, be sure to bring them. We will still be running that day, but it will be a shorter run. 

We will have a team long run on Saturday, but as of now we do not have someone to host that breakfast, some plans changed making the day available again. If you are able to host, please go here.

Mileage Reporting for this week

XC Camp

I have some more details about the XC camp. If you haven't yet said if you can go or not, please go fill out this form. If you've had a change of plans, please go fill it out again. At this point, if you say you can go then I am planning on you. Here is the form for the camp

We'll be leaving the afternoon of 7/24 and returning 7/27. There will be a ton of team activities we can do with cool places to run. Meals will be in their cafeteria. It's going to be a blast. 

More than anything at this point, is we need drivers. We actually have some space for chaperones to stay down there with the team if you'd like. If you can drive, or if you would like to stay, please let me know. Otherwise we're looking at kids driving themselves, which is not ideal at all. 

(We cannot get a bus, and this trip will technically be off the books from the school, so payment will be made to a parent, who will pay snow college, like we've done with NXR the past few years.)

Weekly plan

One new thing we are adding for our higher mileage kids is doubles. If you see a 6/3 that means we want you to split your run into two separate runs that day. 

If you have any questions please let me know.

Day	Date	Location	Type	Total Mileage For Max
Week 5 - 90%			0.9	60	55	50	45	40	35	30	25	20
Mon	July 1	(on own)	distance run	8-9	7-8	6-7	6-7	5-6	4-5	4-5	3-4	3-4
Tues	July 2	(on own)	distance run with 6x10-15s hill sprints	6/4	6/4	5/4	4/4	6-7	5-6	5-6	4-5	3-4
Wed	July 3	on own	Distance run	8-9	7-8	6-7	6-7	6-7	5-6	4-5	4-5	4-5
Thurs	July 4	(on own)	local race or distance run	8-9	7-8	6-7	6-7	5-6	4-5	4-5	0.0	0.0
Fri	July 5	Skater Park at 8 AM	distance run, hill repeats, ultimate frisbee, spikeball, volleyball tournament	6/3	6/3	5/3	6-7	6-7	5-6	4-5	4-5	3-4
Sat	July 6	TBD	Long Run w/ team breakfast	11.0	10.0	9.0	8.0	7.0	6.0	5.0	5.0	4.0
Sun	July 7		Off Day
Weekly Volume				54	49.5	45	40.5	36	31.5	27	22.5	18

6/23 update

Phoenix,

We have a slightly different week ahead, so please view the schedule carefully. The end of this week, and most of next, is a state mandated moratorium for the 4th of July holiday. That means there will be no organized practices from Friday 6/28-7/4. We will practice next week just one time, Friday 7/5. That said, I encourage you all to sign up for the 4th of July 5k in Kaysville and get a nice time trial in that day. Yours truly will be there, in an epic race of age vs the little one (iykyk).

Anyway, please view the schedule carefully. 

As we approach July, we have to all improve our commitment levels. If we are to regain our region titles and return to being a state championship team, it is going to take all of us. We aren't there yet, it has to be earned, but if we all commit together then we'll have a chance to get where we want to be as a team. 

Our team goals include being region champions, state champions, and National XC qualifiers, year after year. If we are to achieve those goals, each of us will need to dig deeper within ourselves, including your coaches, to make sure we are giving our very best. Our commitment as coaches, to you, is that we will do everything in our power to make that happen. Your commitment is simple: be at training, do what is asked the best you can, and be a great teammate. If we do that, we'll not only be a winning team, but our experience will be an incredibly enjoyable and positive one. 

This week

On Monday we are going to have a team movie night at Kaysville Theater. We will be watching the notorious "MacFarland USA". It's an excellent film about cross country, hard work, and overcoming the odds. More than that it is about the triumph of the human spirit in the face of many difficult challenges.

The movie is paid for by the school. 

Please arrive at 6 PM, and we will begin the movie at 6:30 - giving everyone a chance to buy any desired concessions. If you have siblings you'd like to bring with you, I anticipate there being enough seats. 

On Wednesday we will do our afternoon heat training sesh of pickleball at 12:30. You should totally come. It's a lot of fun, and last week we did an around the world thing that is suitable for people of any skill level. 

We will not be practicing officially on Friday. Saturday will be a captain led long run, as usual, with a breakfast afterwards hosted by the Wards and Homers. Here is the location.

Thanks again to everyone who has hosted a breakfast!!!

Misc items

If you haven't yet filled out the form for a summer t shirt (included in your fees, which will be uploaded at some point), please fill it out here.

If you haven't yet let me know how you are feeling about going to the XC camp at Snow college, please fill out this XC Camp form.

Weekly plan

Day	Date	Location	Type	Total Mileage For Max
Week 4 - 80%			0.75	60	55	50	45	40	35	30	25	20
Mon	June 24	Farmington Pond	Distance Run, 6-8 hill sprints	6-8	7-8	6-7	5-7	5-6	4-5	3-5	3-5	3-4
Tues	June 25	(on own)	distance run	6.0	6.0	6.0	5.0	5.0	5.0	5.0	5.0	5.0
Wed	June 26	Vita	Hard distance run	8-9	8-9	7-8	6-8	5-6	5-6	4-6	3-4	3.0
Thurs	June 27	Forbush Park	Easy run, strides	4-5	4-5	4-5	3-4	3-4	3-4	0.0	0.0	0.0
Fri	June 28	(on own)	Distance Run, Strides (3-8)	5-6	4-5	4-5	3-4	3-4	3-4	3-4	3-4	3-4
Sat	June 29	captain led long run	Long Run - 20-40 minute stamina	11.0	10.0	9.0	8.0	7.0	6.5	6.0	5.0	4.0
Sun	June 30		Off Day
Weekly Volume				45	41.25	37.5	33.75	30	26.25	22.5	18.75	15