7/28 update

Phoenix,

We had a quality week, with some nice hill repeats on Monday, great results Wednesday at the Des News races, and a tough workout on Friday with some alternations. With summer winding down, it's time for us to ramp up what we're doing. Can't wait!

Speaking of summer winding down, I been sayin'... summer is nearly over, and for us, it is about over. Beginning on August 5th we will be practicing every day. Our first race is on August 10th. That's two weeks from yesterday. 13 days. That's basically today (lol). In other words, it's go time. Time to find another level. Time to lock in. Time to get your teammates on board and get with the program. Time for us to be at our best each and every day. 

We're beginning "workouts" in earnest, although most will still be on the moderate side of things for the next two weeks before the intensity really takes off. We need these moderate workouts to prepare the mind and body for the intensity of what is to come. 

Mileage Reporting for last week

Registration and Eligibility

Please make sure you have completed your registration to compete, or you will not be able to race. The information for registration is on our website, and can be found here.

As a reminder, you cannot compete if you have an U's on your citizenship, or if you had more than 1 F during 4th term, or if you had a GPA less than 2.0. If you have a U, or multiple, those need to be made up and worked off as soon as possible.

This week

Please note that on Thursday the girls will be having a practice at the High School, girls only. 

We will have a team breakfast hosted by the Muirbrooks on Saturday with our long run, the "last" one of the summer. 

I say "last" because with our first period class, I'm actually going to be requesting once again that parents provide a breakfast after the kids. I'll send out more information on that, hopefully later this week.

Speaking of the class, it is going to be hugely beneficial for everyone to be in that class. Boys and girls alike, of all grades. I couldn't be more excited about that class, so I encourage you to get into the class. It will be a time to get additional easy miles in, level up your training, cross train and rehab if injured, cross train if on limited miles, etc. It's going to be awesome.

Weekly Plan

Day	Date	Location	Type	Total Mileage For Max
Week 9 - 100%			1	60	55	50	45	40	35	30	25	20
Mon	July 29	Pioneer Park	Step down 400s	8/3	7/3	6/3	6-7	5-6	4-5	4-5	4-5	3-4
Tues	July 30	(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	July 31	Vita	Distance Run	10.0	9-10	8-9	7-8	6-7	5-6	5-6	4-6	3-4
Thurs	August 1	(on own)/Girls only run at FHS	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 2	Forbush Park	Devil's pitchfork, split tempo, without surges	7-9	7-8	6-7	6	5-6	4-5	4-5	5	4
Sat	August 3	(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 4		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

7/21 update

Phoenix,

I'm encouraged by the work that we put in this week, I think we are heading in the right direction. It's going to take consistency from here forward to be able to reach our goals. Consistency is more important that dominating a particular workout, especially if you are unable to follow up that workout with consistent recovery. 

So many of you are finding time on your own to get out and run, and it just warms my old heart. Keep it up. Mark that down as something you love to see.

Deseret News Races

This week is a little odd with the 24th of July holiday. 

(BTW, if you know me, you know minor details are really important to me. So a note about the 24th. We're celebrating Pioneer Day on the 24th, when they arrived in the Salt Lake Valley, then part of Mexico, the grand old year of 1847. What we aren't celebrating is Utah Statehood. That's in January. Please keep that straight haha.) 

We won't be going to Vita as a group on Wednesday, because there are some races in SLC in which some are opting to participate, including three coaches, Jason, Cynthia, and me. 

By the way... speaking of the Des News Races. Our two coaches running are something of legends on the course (don't ask about the third coach). This race is huge, in all distances. Some of the best runners in Utah, ever, and other states pull up for this race. 

Jason has raced the course over 10 times, and he WON the 10k in 2016 AND 2017 going sub 29 minutes. That is crazy.

Not long after Jason's wins, in 2018, Cynthia WON the half marathon with a 1:15, and she finished 3rd in the 10k, in 34 minutes, ELEVEN YEARS before that! Lest it sound like I'm saying she's old, what I'm saying is her ability to compete at a high level for so many years is superhuman.

And these times are BC (before Carbon-fiber shoes). You can take off a fair amount of time if they had had those. (*the bc joke is credited to Jason, btw haha).

Not only are they cracked at running, they're very knowledgeable and genuinely incredibly nice and good people. I encourage you to talk to them about their running and their experiences at every opportunity. So much wisdom to gain from them.

Anyway, if you want to race you can find the information at 10K - Deseret News Marathon and there is a discount code of DN_HS24 for like $20 off now. It's completely optional, you'll be responsible for knowing all the details of transportation, location, race times, etc. It's all online. It's a lot of fun though. The post race festivities are a good time.

This week

We don't have a team breakfast lined up for this week, because we were intending to go to camp, which, again, was cancelled. If you'd like to host a breakfast on Saturday, please reach out and let me know. 

I'm considering a group run up Mueller on Thursday, like at 7:30 or something, so stay tuned for that. We need to find a day for some heat training pickleball as well.

Day	Date	Location	Type	Total Mileage For Max
Week 8 - 100%			1	60	55	50	45	40	35	30	25	20
Mon	July 22	Forbush Park	Mile/half mile Hill grinders	8/3	7/3	6/3	6-7	5-6	4-5	4-5	4-5	3-4
Tues	July 23	(on own)	Distance run	8-9	7-8	6-7	6-7	6-7	5-6	4-5	4-6	4-5
Wed	July 24	Des News Races or on own	Distance Run	10.0	9-10	8-9	7-8	6-7	5-6	5-6	4-6	3-4
Thurs	July 25	(on own) - mueller??	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 26	Heritage Park	steady/tempo alternations	7-9	7-8	6-7	6	5-6	4-5	4-5	5	4
Sat	July 27	(on own)	Long run	13.0	12.0	11.0	10.0	9.0	8.0	7.0	6.0	5.0
Sun	July 28		Off Day
Weekly Volume				60	55	50	45	40	35	30	25	20

Wait, there's more?

The season is nearly upon us, please make sure you have completed your registration to compete, or you will not be able to race. The information for registration is on our website, and can be found here.

As a reminder, you cannot compete if you have an U's on your citizenship, or if you had more than 1 F during 4th term, or if you had a GPA less than 2.0.

If you have any questions please let me know.

Coach Jacobson