8/3 Update

Phoenix, 

 From all reports, everyone who went camping worked really hard this week. Way to go! I hope you all had a great time! 

 We're in August now, and we'll be racing before you know it. August 14th, as a matter of fact. So MAKE SURE YOU GET YOUR REGISTER MY ATHLETE TAKEN CARE OF. You can't race if that's not finished. And getting that first race under your belt is important. Trust me, you'd much rather get into your first race earlier, with our region, than putting it off. 

 Keep the consistency up. And if you haven't been as consistent as you had hoped, start now. We're going to start into some speed workouts. Come ready to push yourself!

Day	Date	Location	Type	Total Mileage For Max
Week 10 - 100%			1	60	55	50	45	40	35	30	25
Mon	August 4	Farmington Regional Park	800 repeats	8/3	7/3	6/3	6-7	5-6	4-5	4-5	4-5
Tue	August 5	(on own)	Disance Run and strides	8-9	7-8	6-7	6-7	6-7	5-6	4-5	4-6
Wed	August 6	Vita	Distance Run	10	9-10	8-9	7-8	7	5-6	5-6	4-6
Thu	August 7	(on own)	Distance Run and Strides	8/3	7/3	6/3	6-7	5-6	4-5	4-5	0.0
Fri	August 8	Heritage Park	Threshold Repeats	7-9	7-9	6-7	6	5-6	4-5	4-5	5
Sat	August 9	Long Run, Breakfast by Lund's	Long Run	13.0	12.0	11.0	10.0	9.0	8.0	7.0	6.0
Sun	August 10		Off Day	91748.0	136884.0	136788.0	180383.0	180987.0	226637.0	226605.0	137269.0
Weekly Volume				60	55	50	45	40	35	30	25

7/27 update

Phoenix,

We are officially in to August this week! This summer has flown by. Make sure you dominate the final few days of July, and enter August at full speed. 

Our first race is coming up in just over 2 weeks. We will begin practicing Monday-Friday on 8/11, with Saturday long runs continuing as they are. 

Make sure you have completed register my athlete - check the dropdown menu at the top of this website for more information on that. 

If you aren't in the first period XC class already, it's not mandatory, but it is super helpful to be able to run easy in the morning before another afternoon session. It makes it easier on the body to hit the proper volume, and for those not needing the double run, you can cross train in the morning, which is hugely beneficial as well. We end each class period with breakfast provided by parents of the team.

This week

You'll notice we are only meeting once this week. You should get with your partners, and do group runs each day. Make sure you are running even though it is not an organized practice. Next week we will begin workouts in earnest!

Day	Date	Location	Type	Total Mileage For Max
Week 9 - 100%			1	60	55	50	45	40	35	30	25
Mon	July 28	(on own)	Distance Run	8/3	7/3	6/3	6-7	5-6	4-5	4-5	4-5
Tues	July 29	(on own)	Distance Run, Strides (6-8)	8-9	7-8	6-7	6-7	6-7	5-6	4-5	4-6
Wed	July 30	(on own)	Distance Run	10.0	9-10	8-9	7-8	6-7	5-6	5-6	4-6
Thurs	July 31	(on own)	Distance Run, Strides (6-8)	8/3	7/3	6/3	6-7	5-6	4-5	4-5	0.0
Fri	August 1	Farmington Pond	up to firebreak road	7-9	7-8	6-7	6	5-6	4-5	4-5	5
Sat	August 2	Long run, breakfast by Gourley	Long Run - Progression over the last 30 minutes	13.0	12.0	11.0	10.0	9.0	8.0	7.0	6.0
Sun	August 3		Off Day	90286.0	135421.0	135326.0	180383.0	225333.0	225175.0	225143.0	135076.0
Weekly Volume				60	55	50	45	40	35	30	25

7/20 Update

Phoenix,

I hope you all had a great middle of July week. We are seriously coming down to it, so again, I implore you, to dominate this month. 

We're super hyped with the progress you've been making, we have had a lot of consistency from many of you, and we trust that you are making an effort to stay consistent even while out of town. Keep dominating July, and you'll be happy about your progress at our first race is less than one month.  This week is one of our last standard weeks, as August is right around the corner, so let's dominate it. 

I know some of you have signed up for the Deseret News races (and if you want to be part of a team I need to know the 3-4 names of your team, so send them to me toute de suite). We won't be tapering for that race, so just power through it with your mileage. We're looking to October to be performing our best, not July 24th, so keep that in mind. 

Speaking of increasing our mileage, this Wednesday at Vita, for anyone who has been running with us for more than 1 year, we're all doing "full vita" (about 7 miles - any first year runners can do the full thing or not, depending on where your training is). I think Shylie is getting tired of running back with me and the other coaches so we're making it a full group, full vita. 

Here is the schedule for this week:

Day	Date	Location	Type	Total Mileage For Max
Week 8 - 100%			1	60	55	50	45	40	35	30	25
Mon	July 21	Forbush Park	Mile/half mile Hill grinders	8/3	7/3	6/3	6-7	5-6	4-5	4-5	4-5
Tues	July 22	(on own)	Distance run	8-9	7-8	6-7	6-7	6-7	5-6	4-5	4-6
Wed	July 23	Vita	Distance Run	7/3	9-10	8-9	7-8	6-7	5-6	5-6	4-6
Thurs	July 24	Des News Races or on own	Distance Run, Strides (7-9)	8/3	7/3	6/3	6-7	5-6	4-5	4-5	0.0
Fri	July 25	To be determined	Distance run	7-9	7-8	6-7	6	5-6	4-5	4-5	5
Sat	July 26	Long run/breakfast by Ellsworths	Long run; last 20 minutes progressive	13.0	12.0	11.0	10.0	9.0	8.0	7.0	6.0
Sun	July 27		Off Day
Weekly Volume				60	55	50	45	40	35	30	25