Tomorrow is the last day of the summer mileage challenge. Everyone is expected to post. Only athletes who posted in June, July, and August will be eligible for mileage awards that will be given out next week. If you are new and haven't been keeping track, please post your best estimate. Everyone is expected to keep track of their mileage each day/week.
This week we will be backing off of the miles a bit. This recharge week will give us the chance to rest and recover as we head into the second half of our season.
Monday: 4-8 miles + Strength Training Run on a soft surface on your own Tuesday: Rollercoaster + Core 5-8 miles (OHS) Wednesday: Recovery Run + Core 3-7 miles (OHS) Thursday: Pre-Race Run + Strength Training 3-4 miles (Meet in room 210) Friday: Murray Invite 5-7 miles (Bus 1:15) Saturday: Recovery Run 4-6 miles (OHS north lot @ 8:00) Total: 20-40 miles Nice job out there on Craig's today! In the comments, please post your time and the number of loops you ran.
Just a few things from our team meeting today...
This week we are focusing on DEDICATION. Each of you needs to look at your personal goals and our team goals and decide what you need to be doing each day to reach those. Dedication requires hard work and commitment. Being dedicated means making practices and races a priority. Remember, missing a practice or a race needs to be cleared by one of the coaches- both are considered mandatory. Pacing- You should know what pace you should be running each workout in so that you are not running too fast or too slow. Easy/recovery runs Purpose is to get in miles while still recovering and should be between 2:30-3:00 minutes per mile slower than race pace. For example: If your time for a 3 mile race is 17:30, your average mile pace is 5:30, which means your pace for easy runs should be between 8-8:30 min/mile. If your time for a 3 mile race is 18:30, your average mile pace is 6:10, which means your pace for easy runs should be 8:40-9:10 min/mile. Aerobic runs/long runs These runs are a little faster than easy/recovery runs and should be between 1:30-2:30 minutes per mile slower than race pace. Tempo- Our tempo runs are run 20-30 seconds per mile slower than race pace. It is your responsibility to know what your pace should be for each type of run and come to practice prepared. Westlake Results
JV Results Varsity Results For the Grass relays this year, the course was a little different. We were told that it was anywhere between 2.15 miles and 2.2 miles, which makes it hard to know your true pace. That being said, I did compare yesterday's times to our time trial, and even though we ran a little longer yesterday, there were still quite a few of you who ran faster times than in the time trail. Our varsity girls were 8th and our varsity boys were 10th against some top caliber teams. Katie was our top overall finisher in 11th place. Nice job everyone! Week of 8/28 Schedule Monday: Long Run + Core 4-12 miles (Meet in room 210) Tuesday: Craig's Cruisers + Strength Training 5-9 miles (OHS Track) Wednesday: Recovery Run + 6 Strides + Core 3-8 miles (OHS Track) Thursday: Aerobic Run + Strength Training 4-9 miles (OHS Track) Friday: 4-8 x 800 @ 5k pace + Core 5-11 miles (Sugarhouse @ 2:45) Saturday: Recovery Run 4-9 miles (OHS North Lot @ 8:00) Total: 25-58 miles Team dinner tonight is at the Rasch's and will start at 5pm. His address is 5000 Marilyn Drive. Bring a swimsuit and towel.
The bus leaves at 6AM. Please arrive at 5:55. Make sure you bring spikes, The race is at Westlake High School. The address is, 99 North 200 West Saratoga Springs. Bring water, uniform, spikes, trainers, some food, and clothes for warming up and cooling down in. Race Schedule Bus: 6:00 AM 9/10 JV Girls 8:00 9 JV Boys 8:20 10 JV Boys 8:40 11/12 JV Girls 9:00 11/12 JV Boys 9:20 Varsity Girls Relay 9:40 Varsity Boys Relay 11:00 We had a great start to the season yesterday at Highland! It was so fun to see so many of you race for the first time! I would encourage you to review your race on runnercard. They give a nice breakdown of each race. I recommend you take the time to look at your splits for each mile and your placement graph. This gives insight onto how you paced your race and what areas of the race you need to work on.On the team side, boys ended up 15th overall and girls were 8th!
Highland Results Team Results This week we have two meets. Pre-Region is Wednesday evening and the Westlake Grass Relays are on Saturday morning. We have a team dinner Friday evening at the Rasch's. Monday: 2-4 X 1600 + Core 5-10 miles (OHS) Tuesday: Pre-Race Run + Strength Training 3-7 miles (OHS) Wednesday: Pre-Region 5-9 miles (Bus 4:15 PM) Thursday: Long Run + Strength Training 5-12 miles (OHS) Friday: Pre-Race Run + Strides + Core 3-4 miles (Room 210) Saturday: Westlake Grass Relays 4-8 miles (Bus 6:00 AM) Total: 25-50 miles Pre-Region @ Cottonwood Complex Bus: 4:15 PM Girls: 5:30 Boys: 6:00 Westlake Grass Relays @ Westlake HS Bus: 6:00 AM 9/10 JV Girls 8:00 9 JV Boys 8:20 10 JV Boys 8:40 11/12 JV Girls 9:00 11/12 JV Boys 9:20 Varsity Girls Relay 9:40 Varsity Boys Relay 11:00 Here is the video Annie put together of our Frog Relays!
Frog Relays Video Thanks to those who have already signed up for dinners and snacks! TEAM DINNER SIGN-UP SNACK SIGN-UP Athletes must attend practice Wednesday to receive their uniform in the team meeting. The team meeting will be in room 210. Highland Schedule-Sugarhouse Park Junior Varsity Boys - 3:45 pm Junior Varsity Girls - 4:15 pm Varsity Boys - 4:45 pm Skyler, Hector, Jackson, Tyler, Will S, Kage, Alex Varsity Girls - 5:10 pm Kate, Jane, Emma, Abby, Lane, Maya, Meg Awards Ceremony - 5:45 pm The bus will leave from in front of the main entrance to Olympus at 2:15. Athletes should be out at the bus no later than 2:10. Our team camp will be on the east side of the park by the new baseball field just north of the creek. We will have the green Olympus shade tent set up. Bring water, uniform, spikes, trainers, some food, and clothes for warming up and cooling down in. All athletes are expected to be there for all of the races and awards. Athletes who are not racing (injury, ineligible, missed practices) will be cheering and helping with splits. It was a super fun Frog Relays this morning! Congrats to Alex, Maya, Kate, and Will S. A huge shout out to Annie for the fun awards and for taking pictures. And thank you to Coach Spence for the cold drinks on a super hot day, and for also helping with the awards! Pictures will be up soon!
This week we are on a normal schedule with practice at 2:30 each day. We have our first meet on Friday and the Team Trip to Jordanelle on Saturday. Monday: Long Run + Strength Training 5-12 miles (OHS track) Tuesday: Recovery Run + Core 3-8 miles (OHS track) Wednesday: The Nuke 4-10 hills + Strength Training 4-10 miles (OHS track) Thursday: Pre-Race Run + Strides + Core 3-5 miles (Room 210- uniform handout and pre-race meeting) Friday: Highland Invite 5-10 miles (Bus leaves at 2:15) Saturday: Jordanelle Trail Run 5-10 miles (Bus leaves at 7:30am) Total: 25-55 miles Highland Schedule JV Boys 3:45 pm JV Girls 4:15 pm Varsity Boys 4:45 pm Varsity Girls 5:10 pm Awards Ceremony 5:45 pm Jordanelle Team Trip The bus will leave at 7:30 AM from in front of the high school. We will return to the high school at about 4:00 PM. We will be running on the perimeter trail on the east side of the park and then shuttle over to the Hailstone recreation area. Come dressed to run and bring water, a swim suit, towel, lawn games, snacks, PARENT PERMISSION SLIP, and $2 for entrance into the park. We still have several of you who have not paid your fees and/or registered. YOU WILL NOT BE ABLE TO RUN IN THE HIGHLAND INVITE OR PRACTICE UNLESS THESE ARE DONE! It was so fun to kick the season off at the time trial last night! A big thank you to all the parents who came to the meeting and cheered everyone on, we really appreciate all of the support. It was great to meet so many of you and hope that we can get to know all of you throughout the season.
It was really hot, but had some great times. It was fun to look back and see that some of you have made huge improvements over the last few years! Name Time (2017 time) ((2016 time)) (((2015 time))) BOYS Skyler Spence 10:24 (12:01) Hector Cedillo 10:42 (11:28) ((11:41)) (((11:49))) Jackson Dymond 10:48 (11:05) ((11:54)) Tyler Uyeda 11:50 (14:23) Peyton Rice 11:53 William Spence 11:58 Kage Hoon 12:13 (11:37) Alex Delaney 12:22 Sam Connolly 12:37 (13:00) ((14:04)) Josh 12:38 Will Pace 12:43 (12:37) ((13:50)) Zack Adams 13:02 Peter Biekel 13:04 (16:20) Stratton Scott 13:36 (15:29) Luke Wilkinson 14:08 (15:32) Jakob Van Roosendaal 14:13 Ben Nichols 14:22 (15:30) Dan Rasch 14:40 (14:50) ((14:12)) Milo Headon 14:42 Jonas Anderson 14:44 Will Clinger 15:12 (16:55) Josh Morgan 16:00 Ben Pinngree 16:30 Tim Kitiona 19:00 Andrew Lerohl 19:29 Preston Berry 23:36 GIRLS Kate Thomas 12:38 (12:36) ((13:12)) Jane Fredrick 12:46 ((13:43)) Emma Barnett 12:56 (13:42) Abby Rasmussen 13:05 (13:02) Lane Chipman 13:15 (13:42) Maya Connolly 14:10 (15:46) Meg Spence 14:31 (16:12) ((18:59)) Lauren Carson 15:30 (14:30) ((14:37)) Sarah Hollberg 16:25 Abigail Gerguson 17:02 Kate Fuhriman 17:13 Mary Eccles 17:28 Lucy Horne 17:54 (21:35) ((19:03)) Lauren Bell 18:35 Hannah Graff 19:25 Bailey Berntson 19:38 (11:15, one lap) See Everyone at the Frog Relays tomorrow at 8am!! |
AuthorChris Humbert Archives
June 2023
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