Girls Pre-Region Results

Pre-Region One Cross Country Invitational
August 29, 2007 @ Layton City Park Weather- 93 degrees, clear, dry
Course- 2.0 miles

GIRLS’ RESULTS
12:15.5 Natalie Haws Davis V1
12:15.6 Candace Eddy Davis V2
12:33 Amy Allred Layton
12:33 Jessie Chugg Fremont V3
12:35 Angela Baker Weber V4
12:40 Katie Swanson Davis V5
12:46 Loren Storey Davis V6
12:47 Tiffani Morphet Weber V7
12:51 Allyson Deeter Weber V8
13:06 Julianne Wirthlin Davis V9
13:08 Heidi Krebs Fremont V10
13:09 Hollie King Davis V11
13:11 Ashley Ballard-Sume Davis V12
13:12 Jo Gullo Fremont V13
13:15 Kelsey Valentine Davis
13:20 Meghan Hedquist Davis
13:24 Cherice Chugg Fremont V14
13:35 Emily Hansen Davis
13:39 Blakely Charlesworth Fremont V15
13:44 McKayla Williams Syracuse V16
13:47 Lizzy Wallin Davis
13:51 Brittany Blankenship Davis
13:52.2 Abby Rich Syracuse V17
13:52.7 Amber Rasmussen Viewmont V18
13:52.9 Hannah Williams Syracuse V19
14:11 Paige Montgomery Weber V20
14:12 Megan Waddoups Davis
14:18 Talya Kussee Davis
14:24 Ally Adams Davis
14:27 Anna Farrell Viewmont V21
14:29 Madelyn Murray Fremont V22
14:36 Carlee Peterson Davis
14:36 Aubri McSwain Viewmont V23
14:39 Natalie Bradley Viewmont V24
14:40 Rae Gillette Clearfield V25
14:41 Aubrey Eddy Syracuse V26
14:43 McKell Trusty Viewmont V27
14:43 Missy Lott Davis
14:44 Kelly Smith Clearfield V28
14:45 McKenzie Pleyer Fremont V29
14:49 Karin Price Fremont
14:49 Jaine Montgomery Weber V30
14:51 Morgan Durtschi Davis
15:04 Veronica Rudd Northridge V31
15:05 Shelliece Harris Fremont V32
15:05 Adi Craven Weber V32
15:05 Natalie Clark Fremont
15:10 Emily Prince Davis
15:11 April Lamb Clearfield V33
15:12 Jessica Wilding Davis
15:14 Brooke Stromberg Davis
15:20 Tammy Jacobson Fremont
15:24 Heather Powell Weber V34
15:25 Lexi Howell Viewmont V35
15:34 Ami Craven Weber
15:37 Caitlin Haire Viewmont V36
15:57 Michelle Clouse Davis
15:58 Liz Smart Viewmont
16:05 Eleena Littlefield Viewmont
16:14 ?? Layton
16:20 Erica Petty Davis
16:25 Alexia Wilcox Syracuse V37
16:25 Sarah Greenman Davis
16:40 Candis Drean Northridge V38
16:45 Lauren Barlow Viewmont
16:47 Mercedes Pearce Viewmont
16:59 Bree Jones Viewmont
17:00 Taylor Pickett Viewmont
17:01 Lauren Nichols Northridge V39
17:02 Marcy Winger Fremont
17:02 Jessica Samlley Fremont
17:11 Mary Madsen Viewmont
17:19 Alissa Godfrey Northridge V40
17:27 Chelsee Moore Viewmont
17:29 Danna Stuart Davis
17:42 Tiffani Allred Viewmont
17:50 Dallas Johnson Davis
17:53 Natasha Leedom Clearfield V41
18:17 Megan Mann Viewmont
18:22 Adrianna West Northridge V42
18:25 Tara Anderson Viewmont
18:48 Jen Torres Viewmont
18:51 Allison Jenkins Viewmont
18:59 Julianna Garrett Davis
19:01 Morgan Barker Weber
19:15 Ashley Benjamin Viewmont
19:36 Camille Record Clearfield V43
20:23 Bailey Hood Viewmont
20:32 Karly Dabb Tingey Fremont
20:55 Sara Doria Viewmont
21:03 Charity Allen Northridge V44
21:15 Taylor Rampton Viewmont
22:14 Rylee Evans Viewmont
22:42 Megan Jones Fremont

VARSITY TEAM SCORES
23 Davis (1, 2, 5, 6, 9) 11, 12
55 Fremont (3, 10, 13, 14, 15) 22, 29
69 Weber (4, 7, 8, 20, 30) 32, 34
113 Viewmont (18, 21, 23, 24, 27) 35, 36
115 Syracuse (16, 17, 19, 26, 37)
170 Clearfield (25, 28, 33, 41, 43)
190 Northridge (31, 38, 39, 40, 42) 44

Boys Pre-Region Results

Pre-Region One Cross Country Invitational
August 29, 2007 @ Layton City Park Weather- 93 degrees, clear, dry
Course- 2.0 miles

BOYS’ VARSITY RESULTS
10:22 Spencer Anderson Davis
10:25 Seth Gutzwiller Davis
10:44 George Barlow Weber
10:44 Marcus Charlesworth Fremont
10:49 Bryce Larsen Davis
10:49 Devan Radle Weber
10:50 Russ Carnahan Weber
10:50 Bryson Snow Davis
10:59 Jordan Stuart Davis
11:02 Tyson Butler Layton
11:04 Nick Southwick Fremont
11:05 Hayden Huss Fremont
11:06 Nick Allen Northridge
11:07 Jason Parrish Viewmont
11:08 Bob Bodily Fremont
11:12 Steve Godfrey Weber
11:12 Payden Beus Fremont
11:16 Leland stenquist Davis
11:17 Nick Heslop Fremont
11:19 Kacey Hutchinson Viewmont
11:24 Briton Page Viewmont
11:25 Carston Feigleson Davis
11:27 Tyler Roskelley Weber
11:28 Riley Unsicker Layton
11:29 Ryan Saunders Weber
11:30 Tyler Arbuckle Viewmont
11:32 Jason Thomas Davis
11:36 Caleb ward Davis
11:37 James Julks Viewmont
11:38 Parker Murray Weber
11:38 Spencer Hansen Viewmont
11:38 Ronnie Wardleigh Fremont
11:40 Matt Finger Fremont
11:47 Zack Webb Fremont
11:51 Danny Mueller Northridge
11:52 David Bennion Viewmont
11:53 Austin Costley Syracuse
11:54 ?? Clearfield
11:59 Blake Carlson Clearfield
12:03 Garrett Allen Davis
12:03 Rilee Wilder Weber
12:04 Logan Iverson Viewmont
12:13 Austin Hewlett Viewmont
12:13 John Stanley Weber
12:22 Nate Nelson Northridge
12:23 Kyle Stanger Fremont
12:25 ?? Layton
12:33 Micah Boyce Clearfield
12:39 Josh Saunders Weber
12:41 Daniel soderquist Northridge
12:53 Brandon Carlile Viewmont
12:54 ?? Layton
12:57 Jarem Vandyke Northridge
13:06 Preston Williams Syracuse
13:08 Calin Craynor Clearfield
13:22 Weston Atkins Syracuse
13:27 Paul Soderquist Northridge
13:28 ?? Clearfield
13:32 Zac Moss Northridge
13:37 Nate Cook Clearfield
13:44 Steven Wilcox Syracuse
13:48 Sean Reid Clearfield
14:52 Derrick Vankampen Northridge
15:04 Willis Ellsworth Syracuse
16:27 Michael Wade Syracuse
17:17 Tyler Kutterer Syracuse
17:20 Clayton Bergloff Syracuse

FINAL TEAM SCORES
27 Davis (1, 2, 5, 8, 9) 17, 21
53 Weber (3, 6, 7, 15, 22) 23, 26
55 Fremont (4, 10, 11, 14, 16) 18, 28
101 Viewmont (13, 19, 20, 24, 25) 27, 30
148 Northridge (12, 29, 34, 36, 37) 41, 43
181 Clearfield (32, 33, 35, 39, 42) 44, 46
201 Syracuse (31, 38, 40, 45, 47) 48, 49



Pre-Region One Cross Country Invitational
August 30, 2006 @ Layton City Park Weather- 90 degrees, clear, dry
Course- 2.0 miles

BOYS J.V. RESULTS
11:42.0 Ryan Holley Fremont
11:42.7 Michael King Davis
11:50 Colin Cromar Davis
11:42 Kyle Froerer Weber
11:57 Britton Smith Viewmont
12:00 Jonathan Spencer Fremont
12:01 Curtis Hartley Fremont
12:07 Landon Parker Fremont
12:07 Logan Petty Davis
12:12 Ted Campbell Weber
12:13 Pat Welch Viewmont
12:16 Jake Robinson Weber
12:24 Kyle Gordon Weber
12:24 Kyle Isaacson Fremont
12:24 ?? Fremont
12:26 Randall Mcginnis Fremont
12:28 Ryan Thomas Davis
12:28 Kit Fair Fremont
12:29 Jake Kap Weber
12:32 Dan Willoughby Davis
12:32 Keaton Kell Weber
12:36 Court Mcginnis Fremont
12:38 ?? Wheeler Fremont
12:39 Greg Jones Weber
12:41 Jordan Krebs Weber
12:41 ?? ??
12:42 Benson Richards Davis
12:43 Riley Leigh Fremont
12:44 Brad McCann Weber
12:44 Austin Hartley Fremont
12:47 John Moore Weber
12:48 Corey Orem Fremont
12:50 Lee Christensen Fremont
12:52 Zack Spencer Fremont
12:53 Thomas Porter Weber
12:55 Jake Saunders Weber
12:57 Eric Lyons Weber
13:02 Andrew Steinecke Davis
13:03 Trevor Petersen Weber
13:04 Adam Seelos Davis
13:04 Todd Nelson Viewmont
13:04 Garret Bassett Weber
13:05 Ben Palmer Weber
13:05 Ryan Wadman Weber
13:06 Quintin McCann Weber
13:07 Andrew Kimber Viewmont
13:08 Dereck Wesche Viewmont
13:09 Marcus Murdock Viewmont
13:10 Zachary Cummins Weber
13:10 Joseph Albrechtson Davis
13:12 Mike Belnap Weber
13:15 Moroni Redd Viewmont
13:15 Nick Smith Viewmont
13:16 Stephen Baker Weber
13:17 Zach Musgrave Viewmont
13:21 Brendan Henrie Viewmont
13:26 Carmelino Liau Weber
13:27 Cody Robbins Davis
13:28 Zach Christensen Davis
13:29 David Bernesser Weber
13:31 Scott Hunter Viewmont
13:36 Zach Beus Viewmont
13:39 Nick Sloan Clearfield
13:39 Josh Tyndall Davis
13:39 Cade Nelville Viewmont
13:45 Jake Hatch Weber
13:45 Steven Vanderhoek Viewmont
13:47 Jason Beal Weber
13:49 Chaz Elmer Weber
13:50 Anthony Smith Viewmont
13:53 Nathan Gough Fremont
14:00 Logan Smith Weber
14:03 ?? ??
14:07 Cass Bindrup Weber
14:07 Colton Critchlow Weber
14:28 Brendan Squire Weber
14:29 Marshall Garey Viewmont
14:30 Jake Parkinson Weber
15:10 Christian Baker Weber
15:18 Jacob Oberg Fremont
15:19 Nathan Minert Weber
15:22 Zach Baurris Fremont
15:23 Brit Brighton Viewmont
15:28 Ethan Maw Fremont
17:19 Corey Ellis Clearfield
17:44 Jacob Plaizier Viewmont

FINAL TEAM SCORES
36 Fremont (1, 6, 7, 8, 14) 15, 16
50 Davis (2, 3, 9, 17, 19) 22, 23
57 Weber (4, 10, 12, 13, 18) 20, 21
91 Viewmont (5, 11, 24, 25, 26) 27, 28

XC Update- August 17

DART CHALLENGE:
The Dart Challenge 5k Road Race was a good event for the Titans. It was also a fun event for the old coach. Many Davis alumni came back to run the race- it was great to see them return. Some of them had run the first Dart Challenge in 1992. That is one of the great things about this sport: you can stay involved as long as you want- and as long as the hamstrings hold out.
Abby Rich (21:25), McKayla Williams (21:27) and Hannah Williams (21:28) finished close together placing 14th -16th. They were closely followed by Aubrey Eddy, who placed 24th running 24:17. None of them felt too great about their races, BUT, in comparison to the race on the 4th of July, Abby improved by 46 seconds, McKayla by 35, Hannah by 1:15, and Aubrey by a whopping 2:17. Now, that’s improvement- and it will continue!!

For the boys, Preston Williams was our top finisher placing 24th in 20:34. Nick Hilton ran his first 5k ever and finished 38th in 21:53. Steve Wilcox was 41st in 23:04- he had to throw up during the race, which is not a real advantage. Michael Wade’s debut 5k resulted in a 24:35 finish. He misjudged the finish which cost him quite a bit of time. Clayton Bergloff ran 26:59- slower than what he was shooting for, but his times will drop as he continues to work hard.
The complete results can be found at: www.darttrack.blogspot.com.

WORKOUT SCHEDULE NEXT WEEK:
Monday- Meet at Fernwood Campground at 7:00 am, or at the Syracuse Wal Mart at 6:30 am if you need a ride.
Tuesday- Meet at Steed Park in Clearfield at 7:00 pm.
Wednesday- 4-6 mile training run on your own.
Thursday- Meet at Jensen Park in Syracuse at 7:00 pm.
Friday- 4-6 mile training run on your own.
Saturday- At this time, I do not plan on running the Grass Relays at American Fork. Several reasons, the biggest ones include no uniforms, eligibility not completed, not a full TEAM, etc. If we can get things taken care of in time, plans may change at the last minute. I am going to try to find a local road race to run if we don’t go to the Grass Relays. If there isn’t one, we will have a TEAM run- possibly at Mueller Park in Bountiful or the Mt. Ogden trails around Weber State. Both are beautiful trail runs. If that ends up the alternative, I will treat everyone to breakfast after the run.

IMPORTANT ITEMS:
Eligibility: Before you can be issued a uniform or run in a school-sponsored meet, you must have a physical on file at Syracuse (must be on a Form A, which I have at every workout), have paid your District Fee (in the office- I think it’s $35 this year), and had your eligibility cleared in the office. Please get this done ASAP.
Workouts: On the days when we don’t meet and when you can’t make it to the TEAM workouts, try to follow the workout schedule as closely as possible. The big key to your future success in this great sport is to be consistent in following the workouts.
XC Notebook (Bible): Many of you have copies. I have more made up now for the rest of you. Read a little of it now and then. There are many things included that can help you come closer to reaching your potential.

THANKS:
I want to thank each of you that are getting involved with the Syracuse XC TEAM. Of course the obvious goal is to become as competitive as possible in our region and state meets. However, the more important goal is build a program that will create opportunities for each and every one of you to grow and progress no matter how fast you run or where you place. I love this sport and have seen 100's of examples of personal growth that have resulted from a commitment to become the best athlete/person possible. In my 30+ years of coaching Cross Country and Track, I’ve never had an athlete tell me they regretted getting involved, working hard or being committed. I have had many tell me they regretted NOT being dedicated and NOT working hard to reach their potential. I hope when you look back, many years from now, you will have NO REGRETS!!!

Tentative Meet Schedule

2007 TENTATIVE Schedule of Races/Events

Aug 18 *Dart Challenge @ Barnes Park, Kaysville- 8:00 am

Aug 29 *Pre-Region One Meet @ Layton Commons Park- 4:00 pm

Sept 5 *Davis Clipper Invitational @ Layton Commons Park- 3:00 pm

Sept 8 BYU Autumn Classic @ East Bay Golf Course- 9:00 am

Sept 14 Murray Invitational @ Murray City Park- 3:00 pm

Sept 19 *Open Region Meet @ Weber High- 3:45 pm

Sept 22 *Wahsatch Rendezvous @ Cottonwood Complex- 9:00 am

Sept 26 *Open Region Meet @ Davis High- 3:45 pm

Sept 29 *Orem Invitational @ UVSC- 9:00 am

Oct 3 *Open Region Meet @ Fremont High- 3:45 pm

Oct 10 *Region One Championships @ Layton Commons Park- 3:00 pm

Oct 17 *State Championships @ Sugarhouse Park- TBA

Nov 17 Pre-Footlocker Invitational @ American Fork High- TBA

Dec 1 *Footlocker Western Regional @ Walnut, CA- TBA

* = Definites

XC Update- August 4th

This week was a great week for those that were able to go to the Uintah's for our high altitude camp. There was some great running and hiking, of course, and even better, some fun times. For those who couldn't go, here's what you missed: beautiful trail runs, a 23-mile run/hike to Red Castle Lake, good food, moose, cold "showers", rope swings, crazy games, and a chance to get to know each other a lot better. I sure had a great time- I hope those attending also enjoyed it. Next year, I hope we have as many at the camp as Davis had this year- that's the goal.

TEAM workouts this week:
Monday- 7:00 am at the Fernwood Campground trailhead. I'll be at the Syracuse Wal Mart at 6:30 am if you need a ride.
Tuesday- 7:00 am at Layton Commons Park. I have to be in Heber City for some school meetings. If the schedule is such that I can't make it back, Coach Talley from Davis will be there to run the workout.
Thursday- 7:00 am at Syracuse High.

On Saturday, August 18th, we will run the Dart Challenge in Kaysville. It's a 5k road race. Anyone can run it- your parents, brothers, sisters, anyone. It's a fun race. If you just want to run the race, I will cover the entry fee. If you want breakfast and a t-shirt, it will cost you some $$$. I'll send out the information in a few days.

The first "real" Syracuse Cross Country meet is actually scheduled for the first day of school (August 29th). It's the pre-region meet at Layton Commons Park. All of the region one teams will be competing. Hopefully, we will be able to field a full team by that time.

Try to make it to the scheduled workouts. I know I've talked to several of you that have conflicts and you are doing the workouts on your own. Please keep me posted as to how they are going. EVERYONE: get the mileage moving up. When the season gets going, it's hard to keep the mileage up because of the meets.

XC Workouts - July 16 to August 29

Syracuse Cross Country Workouts - July 16th through August 28th, 2007

NOTES:
# July 30th to Aug 3rd is the High Altitude Camp. Those not attending should complete the workouts as listed.
# While there are still three workouts listed for each day, most of you who have been running should be doing the middle workouts. In most cases, the top workout should only be for those with a full year of fairly consistent training experience.
# Layton Commons Park has been added as a workout site. It is located directly west of Layton High School. It’s a great park to train in and is also the site of three of our races this year, including the Region One Championships.
# Beginning August 14th, the Tuesday / Thursday workouts will be at 7:00 pm instead of in the morning.

PHASE II Early Quality Training
July 16 8 mile TrR (60-70)
7 mile TrR (55-65)
6 mile TrR (50-60)
Meet at Fernwood Campground @ 7:00 am
July 17 5 sets of 2 x 200's, 1 x 400 @ “R” Pace on Hills*
4 sets of 2 x 200's, 1 x 400 @ “R” Pace on Hills*
3 sets of 2 x 200's, 1 x 400 @ “R” Pace on Hills*
*Bleachers will be substituted for hills! Walk/jog a quick recovery to the start.
Meet at Syracuse High @ 7:00 am
July 18 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
July 19 4 mile TemR @ “T” Pace
+ 8 x 400's @ 5k Goal Pace
4 mile TemR @ “T” Pace
+ 6 x 400's @ 5k Goal Pace
3 mile TemR @ “T” Pace
+ 4 x 400's @ 5k Goal Pace
Meet at Layton Commons Park @ 7:00 am
July 20 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
July 21 10 mile TR (70-80)
8 mile TR (60-70)
6 mile TR (50-60)
July 22 Day Off - Send in Mileage

July 23 8 mile TrR (60-70)
7 mile TrR (55-65)
6 mile TrR (50-60)
Meet at Fernwood Campground @ 7:00 am

HIGH ALTITUDE WAIVERS, A/B FORMS, and $80 DUE JULY 23rd

July 24 5 x 1 mile repeats @ “T” Pace with 1 min rec
4 x 1 mile repeats @ “T” Pace with 1 min rec
3 x 1 mile repeats @ “T” Pace with 1 min rec
or Deseret News Junior 10K Race

July 25 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
July 26 5 x 1 mile repeats @ “T” Pace with 1 min rec
4 x 1 mile repeats @ “T” Pace with 1 min rec
3 x 1 mile repeats @ “T” Pace with 1 min rec
4-7 mile TR for those who raced Monday
Meet at Layton Commons Park @ 7:00 am
July 27 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
July 28 10 mile TR (70-80)
8 mile TR (60-70)
6 mile TR (50-60)
July 29 Day Off - Send in Mileage

Jul 30-Aug 3 - Uintah High Altitude Camp. The following workouts are for those not attending.
July 30 8 mile TrR (60-70)
7 mile TrR (55-65)
6 mile TrR (50-60)
July 31 10 x 400's @ “R” Pace on Hills*
10 x 400's @ “R” Pace on Hills*
10 x 400's @ “R” Pace on Hills*
*Use hills with a gradual slope. NOT TOO STEEP! Walk a quick recovery.
Aug 1 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
Aug 2 3 mile TemR @ “T” Pace
+ 8 x 600's @ 5k Goal Pace
3 mile TemR @ “T” Pace
+ 6 x 600's @ 5k Goal Pace
3 mile TemR @ “T” Pace
+ 4 x 600's @ 5k Goal Pace
Aug 3 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
Aug 4 10 mile TR (70-80)
8 mile TR (60-70)
6 mile TR (50-60)
Aug 5 Day Off - Send in Mileage
Aug 6 8 mile TrR (60-70)
7 mile TrR (55-65)
6 mile TrR (50-60)
Meet at Fernwood Campground @ 7:00 am
Aug 7 5 x 1 mile repeats @ “T” Pace with 1 min rec
4 x 1 mile repeats @ “T” Pace with 1 min rec
3 x 1 mile repeats @ “T” Pace with 1 min rec
Meet at Layton Commons Park @ 7:00 am
Aug 8 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
Aug 9 5 sets of 2 x 200's, 1 x 400 @ “R” Pace on Hills*
4 sets of 2 x 200's, 1 x 400 @ “R” Pace on Hills*
3 sets of 2 x 200's, 1 x 400 @ “R” Pace on Hills*
*Will be adjusted- bleachers or hills if available.
Meet at Syracuse High @ 7:00 am
Aug 10 4 mile TR
4 mile TR
3 mile TR
Aug 11 Richard Bouchard Memorial Race in South Weber OR
10 mile TR (70-80)
8 mile TR (60-70)
6 mile TR (50-60)
Aug 12 Day Off - send in mileage

PHASE III Transition Quality Training
Aug 13 8 mile TrR (60-70)
7 mile TrR (55-65)
6 mile TrR (50-60)
Meet at Fernwood Campground @ 7:00 am
Aug 14 6 x 1000's @ “I” Pace with 3 min jog recovery
5 x 1000's @ “I” Pace with 3 min jog recovery
4 x 1000's @ “I” Pace with 3 min jog recovery
Meet at Steed Park @ 7:00 PM- Evening
Aug 15 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
Aug 16 3 x 1 ½ mile repeats @ “T” Pace with 1 min rec
3 x 1 ½ mile repeats @ “T” Pace with 1 min rec
3 x 1 1/4 mile repeats @ “T” Pace with 1 min rec
Meet at Jensen Park @ 7:00 pm- Evening
Aug 17 Easy Jog, Warmup
2-3 mile TR + Strides
Aug 18 Dart Challenge - Barnes Park in Kaysville @ 7:00 am OR
10 mile TR (70-80)
8 mile TR (60-70)
6 mile TR (50-60)
Aug 19 Day Off - Send in Mileage

Aug 20 8 mile TrR (60-70)
7 mile TrR (55-65)
6 mile TrR (50-60)
Meet at Fernwood Campground @ 7:00 am
Aug 21 12-16 x 400's @ RP
8-12 x 400's @ RP
3-4 mile TR
Meet at Steed Park @ 7:00 pm Evening
Aug 22 5 mile TR (35-45) + strides
4 mile TR (30-40) + strides
3 mile TR (25-35) + strides
Aug 23 8 x 600's @ I pace with 200 walk rec
6 x 600's @ I pace with 200 walk rec
3-4 mile TR
Meet at Jensen Park @ 7:00 pm Evening
Aug 24 4 mile Easy Jog
4 mile Easy Jog
3 mile Easy Jog
Aug 25 10 mile TR (70-80)
8 mile TR (60-70)
6 mile TR (50-60)
Aug 26 Day Off - send in mileage

Aug 27 8 mile TrR (60-70)
7 mile TrR (55-65)
6 mile TrR (50-60)
Meet at Syracuse High @ 4:00 pm
Aug 28 TBA
TBA
TBA
Meet at Layton Commons Park @ 4:00 pm

Aug 29 First Day of School- Pre-Region Meet @ Layton Park @ 4:00 pm

If you lost the original workouts and don’t understand some of the workout terms or abbreviations, or have any questions, contact me at:
775-0122 (home) 510-0140 (cell) or
rbuhrley@dsdmail.net

June- July Workouts

Syracuse Cross Country - 2007

ITEMS OF IMPORTANCE
Remember to e-mail your workout logs each Sunday to: rbuhrley@dsdmail.net
If you don’t have access to e-mail, just bring a copy of your workout log to the Monday practices or get our addresses so you can mail them to us.
The workouts listed are for those who have been following the first three weeks of workouts as handed out in May. If you are just starting up now, follow the original (first three weeks) of the workout schedule.

IT IS IMPORTANT TO COMPLETE THE WORKOUTS AS LISTED AS CLOSE AS POSSIBLE.
All "TR’s" should be run at your VDOT training level pace as listed on Tables 3.1 and 3.2 (E/L Pace column). Don’t worry if you don’t know how to figure it out yet.
Following a regular lifting/strength training program can greatly enhance your success in the fall. We will open the weight room after our scheduled TEAM workouts on Mondays and Thursdays.

DON’T NEGLECT THE AB’S. Easy to do while watching TV, reading, etc.
Mountain Land Physical Therapy will be providing physicals to student athletes, probably July 19th. The cost is only $15 and the money will be donated back to the school. I’ll let you know on the date when it is finalized.

The High Altitude Camp will be held July 30th through August 3rd at Marsh Lake in the Uintahs. The $40 deposit and initial permission slip is due July 12th. The remainder of the $80 fee plus waiver and either a Physical or "B" Form is due on July 23rd.
Call anytime if you have questions concerning your workouts. (775-0122 or 510-0140)

WORKOUT TERMS USED
TR= Training Run - This just means running at a fairly constant pace (check out Tables 3.1 and 3.2 to see what your pace should be- use E/L column) which is not so hard it will have you wheezing, gasping, etc. Generally your heartrate should reach the 160-180 range during these runs. (It may be higher if it is hot.) These are your longest runs in terms of distance, although some TR’s may be longer, but not as intense.
FR= Fartlek Run - This literally means "speed play". It this type of workout you should vary your pace, terrain, etc. When done properly, it is as hard of a workout as you will have. Hilly trails, parks, etc. are good places for these workouts, although the roads will do.
TemR= Tempo Run - This is a shorter run at a hard pace. Check Table 3.2 for you "T" Pace. Your heartrate should get up into the 180-200 range for these workouts.
TrR= Trail Run - Use a variety of terrain, but be careful- watch out for turned ankles, rattlesnakes, etc. The pace should be about the same as your Training Runs.
Strides= 5-6 x 20-30 second runs at "fast and relaxed" pace using quick turnover. Concentrate on good running form. DO NOT SPRINT.

There are three workouts listed for each day. The first one is for athletes who have at least one year of distance experience and are at a relatively high fitness level. The second is for runners with some recent running/soccer background and a moderate fitness level. The third workout listed is for those with little or no distance running background. All of these workouts are for those who have completed the first three weeks of the training cycle.

DIRECTIONS TO FERNWOOD CAMPGROUND:
Going east on Hwy 193: Go east past HAFB to Hwy 89. Go south on 89 about ½ mile, then turn left (east) onto Valley View Drive. Go south about .75 miles, then turn left on Fernwood Drive. Follow Fernwood Drive until you come to a "T" in the road (can’t go any further). Turn right on Snoqualmie Drive. Keep going until you reach the parking lot at the Fernwood trail head.
From Gentile Ave: Follow Gentile east to Hwy 89. Go north on 89 to the stoplight at Cherry Lane (gas station and Grounds for Coffee are on the right). Turn right onto Valley View Drive. Go north for .50 miles. Turn right onto Fernwood Drive. Follow Fernwood Drive until you come to a "T" in the road (can’t go any further). Turn right on Snoqualmie Drive. Keep going until you reach the parking lot at the Fernwood trail head.

DIRECTIONS TO JENSEN PARK
Follow Bluff Road south to about 3300 south. The large park is located on the west side of Bluff Road.

PHASE I Part 2 - Foundation, Injury Prevention Training
June 19 4 mile TemR (25-35)
3 mile TemR (20-30)
4 mile TR (30-40)
Meet at Steed Park @ 7:00 am

June 20 4 mile TR (30-35) + strides
3 mile TR (25-30) + strides
2 mile TR (16-20) + strides

June 21 5 mile FR (35-40)
4 mile FR (30-35)
3 mile FR (20-30)
I’ll be at the USATF Nationals- we will not meet.

June 22 4 mile TR (30-35) + strides
3 mile TR (25-30) + strides
2 mile TR (16-20) + strides

June 23 10 mile TR (70-80)
6 mile TR (50-60)
5 mile TR (45-55)

June 24 Day Off

June 25 8 mile TrR (55-70)
5 mile TrR (40-50)
4 mile TrR (35-45)
Meet at Fernwood Campground at 7:00 am

June 26 7 mile TR (50-60)
6 mile TR (45-55)
5 mile TR (40-50)

June 27 5 mile TR (35-45) + strides
4 mile TR (30-35) + strides
3 mile TR (20-30) + strides

June 28 4 mile TR (30-35)
+ 8 x 400's @ 5k Pace
3 mile TR (25-30)
+ 6 x 400's @ 5k Pace
3 mile TR (25-30)
+ 4 x 400's @ 5k Pace
Meet at Jensen Park @ 7:00 am

June 29 4 mile TR (30-35) + strides
3 mile TR (25-30) + strides
2 mile TR (16-20) + strides

June 30 10 mile TR (70-80)
6 mile TR (50-60)
5 mile TR (45-55)

July 1 Day Off

July 2 8 mile TrR (55-70)
5 mile TrR (40-50)
4 mile TrR (35-45)
Meet at Fernwood Campground @ 7:00 am

July 3 6 mile TR (60-70)
5 mile TR (55-65)
4 mile TR (50-60)

July 4 4 mile TR (30-35) + strides
3 mile TR (25-30) + strides
2 mile TR (16-20) + strides
or Clearfield Freedom Run

July 5 4 mile TR (30-35) + strides
3 mile TR (25-30) + strides
2 mile TR (16-20) + strides

July 6 4 mile TemR @ "T" Pace
+ 8 x 400's @ 5k Pace
4 mile TemR @ "T" Pace
+ 6 x 400's @ 5k Pace
3 mile TemR @ "T" Pace
+ 4 x 400's @ 5k Pace
Meet at Jensen Park @ 7:00 am
we will meet Friday instead of Thursday this week.

July 7 10 mile TR (70-80)
6 mile TR (50-60)
5 mile TR (45-55)

July 8 Day Off

July 9 8 mile TrR (60-80)
6 mile TrR (45-60)
5 mile TrR (40-55)
Meet at Fernwood Campground @ 7:00 am

July 10 8 mile TR (60-70)
7 mile TR (55-65)
6 mile TR (50-60)

July 11 4 mile TR (30-35) + strides
3 mile TR (25-30) + strides
2 mile TR (16-20) + strides

July 12 4 mile TemR @ "T" Pace
+ 8 x 400's @ 5k Date Pace
4 mile TemR @ "T" Pace
+ 6 x 400's @ 5k Date Pace
3 mile TemR @ "T" Pace
+ 4 x 400's @ 5k Date Pace
Meet at SHS @ 7:00 am
$40 High Altitude Deposit and Initial Permission Slip due.

July 13 4 mile TR (30-35) + strides
3 mile TR (25-30) + strides
2 mile TR (16-20) + strides

July 14 10 mile TR (70-80)
8 mile TR (60-70)
6 mile TR (50-60)

July 15 Day Off - Send in Mileage

PHASE II Early Quality Training
July 16 8 mile TrR (60-70)
7 mile TrR (55-65)
6 mile TrR (50-60)
Meet at Fernwood Campground @ 7:00 am

July 17 5 sets of 2 x 200's, 1 x 400 @ "R" Pace on Hills*
4 sets of 2 x 200's, 1 x 400 @ "R" Pace on Hills*
3 sets of 2 x 200's, 1 x 400 @ "R" Pace on Hills*
*Gradual slope- Walk/jog a quick recovery to the start.
Meet at TBA (I’m looking for hills) @ 7:00 am
New Schedules will be handed out at this workout.

HIGH ALTITUDE WAIVERS, A/B FORMS, and REMAINDER OF $80 DUE JULY 23rd.

July 19 **Physicals @ Mountain Land PT
5:00 - 9:00 pm - $15.00
This is a tentative date and time. I will get you more information as it becomes available.