7/9 update

Phoenix,

I hope you all had a great week. It was nice to be back together, especially on Saturday when we were able to work with our neighbors on a long run. We're hoping to do something like that again with the idea of raising everyone's level.

The summer is moving quickly, take it one day at a time, and just keep rolling. So many of you are doing awesome. Many of our new runners are being amazingly consistent and I know it will pay off very soon - can't wait to see it. Keep after it and you will soon see the gains that you have made.

Again, if you haven't been consistent yet this summer, now is the time to start. Just take it one day at a time. Read the mileage for the day the night before, then get up and get it done. On days without practice, if you are struggling with motivation, the longer you let it fester the harder it is to get it done. Just go as soon as you can.

I mentioned last week we want to do a team movie at Kaysville Theater - that is likely going to be moved to next week. When I get the date nailed down I will send it out.

For some of the higher mileage runners, we are going to add a couple of EASY afternoon runs to get to the mileage and to heat acclimate. When the numbers say "8/3"  or something with a slash, that means AM/PM runs. The additional run in the heat is the stimulus, so it is highly important that the pace is slower and easier to allow you to fully recover. Once we're adjusted to that we can start adding things.

If you have any questions please let me know.

Day	Date	Location	Type	Total Mileage For Max
Week 6 - 100%			1	60	55	50	45	40	35	30	25	20
Mon	July 10	Farmington Pond	Distance Run, 6x Hill sprints	8/3	7/3	6/3	6-7	5-6	4-5	4-5	4-5	3-4
Tues	July 11	(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 12	Vita	Distance Run	10.0	9-10	8-9	7-8	6-7	5-6	5-6	4-6	3-4
Thurs	July 13	(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	July 14	Farmington Ranches Park	Distance run with pick up, hill sprints (4), strides (3-4)	8	7-8	6-7	6	5-6	4-5	4-5	5	4
Sat	July 15	(on own)	Long Run	12.0	11.0	10.0	9.0	8.0	7.0	6.0	6.0	5.0
Sun	July 16		Off Day
Weekly Volume				60	55	50	45	40	35	30	25	20

7/2 Update

Phoenix,

I hope you have had a great week, and that you have a happy 4th of July. I look forward to seeing those of you who race in Kaysville tomorrow. If possible, let's try to get a group photo before the race.

Sorry this is a day late, it was my son's birthday yesterday so I didn't get around to this.

This week

We are back to normal practicing on Wednesday at Vita, 7 AM. This week at Vita is family day, so bring your families along to run with us, or they can walk. Parents, we'd love to have you and siblings. We talk briefly at the start and then we are on our way. 

You'll notice that the location on Friday is TBD. That is because we are going to be doing a joint long run with the Davis team on Saturday, for all who can come, and once that location is determined, I can plan accordingly for Friday. Until then, stay tuned. The long run is likely going to start near FHS, but that could change. If the long run is flat, we'll probably meet Friday near some hills, if it's hilly we'll meet Friday at a flatter area. Anyway, I'll update the group chats with those locations.

Deseret News team 10k and races

On the 24th of July they hold a Team 10k race, where teams of 4 high schoolers (3 scoring) can race for a team trophy. The top 3 teams will medals and prizes, with the top team getting a trophy sponsored by REP. 

From Talley, the race director:

"We offer a great discount to high school runners and coaches. Use the promo code "DNHS23" to keep the 10k Cost at $40 up until registration closes. You can also use the promo for $15 off the half marathon if you want to run longer or for the 5k for your beginning runners." 

You can register at at Run.Deseret.com If you want to do the team 10k I need you to tell me so I can contact the person over the high school event to make sure they have our team down. We can enter multiple teams as well. Let me know if you have questions about that.

Coming up

After this week we will be back on our regular schedule. One night in the coming weeks we are hoping to do a team movie night at Kaysville Theater. We hope to rent a theater out and watch MacFarland USA (GREAT movie). I just need to nail down the specifics with the theater.

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

Schedule

Day	Date	Location	Type	Total Mileage For Max
Week 5 - 90%			0.9	60	55	50	45	40	35	30	25	20
Mon	July 3	(on own)	Local Race? or Distance Run, strides	8-9	7-8	6-7	6-7	5-6	4-5	4-5	3-4	3-4
Tues	July 4	(on own)	4th of July 5k	8-9	7-8	6-7	6-7	6-7	5-6	4-5	4-5	4-5
Wed	July 5	Vita	Distance run	10.0	9-10	8-9	7-8	6-7	5-6	5-6	4-5	3-4
Thurs	July 6	(on own)	Distance Run, Strides	8-9	7-8	6-7	6-7	5-6	4-5	4-5	0.0	0.0
Fri	July 7	TBD	Distance Run with progression, Strides	8.5-9.5	8-9	7-8	6-7	607.0	5-6	4-5	4-5	3-4
Sat	July 8	TBD	Long Run w/ Davis	11.0	10.0	9.0	8.0	7.0	6.0	5.0	5.0	4.0
Sun	July 9		Off Day
Weekly Volume				54	49.5	45	40.5	36	31.5	27	22.5	18

Time-trial/tempo results