Saturday, July 26, 2008

Cross Country Update - July 26

Another week of the summer is gone. I am sure you are all excited to get back to school :)

I know that I am always talking about doing little things to take care of yourselves. Everyone needs to make an effort to do these things the rest of the summer and into the season. This is what I mean:
SLEEP - Try to get 7-8 hours per night. I know this is hard, especially in the summer, but it can be done. Don't stay up all night texting or playing video games. Also, if you can, a nap in the afternoon will help you recover from a hard run.
EATING - You have to fuel the engine. You need to get the proper amounts of the proper foods in your diet. Fruits, Vegetables, whole grains, pasta, fish, chicken, and red meat. For snacks try things like apples, peanut butter, raisins, and nuts. Pizza or fast food are fine as long as it is not every day.
HYDRATING - 8 to 10 glasses of water a day plus sports drinks and juices.
SHOES - make sure that you are not running in a pair of shoes too long. I know that new shoes can be expensive, but it is a huge part of preventing injury. I think about 400 miles or 3-4 months is good use out of a pair of shoes.
GOALS - set some goals for yourself. Try setting some goals for the last 5 weeks of the summer. For some of you that might be to run 5 or 6 days a week. It might be to run 25 or more miles each of the last 5 weeks. For some of the experienced runners it might be to hit around 40 miles each of the last 5 weeks. Also be thinking about your goals for the season. Our TEAM goal is to win another region and state championship for both the boys and the girls. Try writing your goals down and putting them in a place you can see them.

Let's finish the summer off strong and be ready for a fun and successful season.

Deseret News 10k -
Nice Job to the boys and the girls teams in their Deseret News 10k performance on the 24th. We had 5 girls and 6 boys in the race. On the girls side, the team took 3rd behind the Utah All-Stars and the U.S. All-Stars. We were led by Natalie Haws who finished 2nd in the high school division and 20th overall for females with a time of 37:37. Loren Storey finished 10th in the high school division with 41:49. Meghan Hedquist was 11th with 41:53. Emily Hansen was 13th with 42:09. And Hollie King finished with a time of 43:06. A great showing for our girls.
On the boys side, the team finished 5th behind the U.S. All-Star team, 2 Utah All-Star teams, and the team from Alta. Seth Gutzwiller finished 10th with a time of 42:44. Carston Feigleson was 16th in 35:31. Derek Gallacher was 20th in 37:02. Kye Kunz ran 41:09, Spencer Anderson ran 41:42, and Brad Frye finished in 45:29.
Former Dart Morgan Haws finished in 9th place among females in a time of 35:04. Nice Job to all who ran.

Upcoming Practices:
Monday 28th - 7:00 am at the Vita Course
Tuesday 29th - 7:00 am at Davis
Thursday 31st - 7:00 am at Layton Park

The Dart Challenge 5k (our TEAM race and fundraiser) will be on August 16th at 8:00am - more details later.

If any of you would like to read the long report of the Wasatch Back Relay (and see some photos soon to be posted), you can go to It is mostly a report of the girls race, with a little bit about the boys as well.

Coach Talley

Believe in Yourself
"It is necessary to dig deep within oneself to discover that hidden grain of steel . . . called will."
-Ryan Shay

Saturday, July 19, 2008

Cross Country Update July 19

Darts -
A very short update today. I hope your training is going well on the days that we don't meet as a team. Make sure you are doing the little things that are going to help a lot in the long run - especially abs and taking good care of yourself (diet, sleep, hydration). Keep having fun and working hard! If you are going on vacation, just do the best that you can to get a workout in, and try to have a little fun (we'll miss you at practice though).
1. Send me your mileage - some of you are still missing previous weeks.
2. Upcoming TEAM Workouts:
Monday (21st) - trails, 7am
Thursday (24th) - no organized practice. Some of you will be running the Deseret News 10k (I had a dream this morning that Leland won the Deseret News Marathon).
Monday (28th) - trails, 7am
Tuesday (29th) - Davis, 7am
Thursday (31st) - Layton Park, 7am
3. Camp - August 4-8 - Will be $90 instead of $80 (because of gas). If you have not given me the parent waiver and first $40, try to bring that on Monday. The rest of the money and the physicals are due by July 31st.
4. Dart Challenge 5k - August 16th 8:00am at Barnes Park - I will be handing out registration forms pretty soon.

Enjoy the rest of your weekend.
Coach Talley


Monday, July 14, 2008

Cross Country Update - July 14

Darts -
We are now 1/2 way through the summer training schedule. 6 weeks down, 6 weeks to go. I am pleased with the training for the first 6 weeks. I think that many of you have developed a really solid base to start from. Our workouts will gradually get more and more intense. At this point, the girls have moved into the lead on overall miles reported for the summer. The girls are at 3689 (200 more than this point last year), and the boys are at 3483 (750 more than this point last year). We have had a great TEAM summer. There were 60 people at the trails again this morning, and it gets me pretty excited, but I know we have 6 more important weeks in front of us before the season really begins. Keep reporting your miles, and keep running on the days we don't meet as a TEAM. I still think we are going to have some great surprises as the summer and season go on. I see some great potential in our new runners, and with a little hard work, we could be stronger than last year on both sides. Most of all, keep having fun and bringing good attitudes to practice.

Here is what we have coming up:
Tuesday, July 15 - Meet at the school @ 7am. We are running to Nichols Park and playing steal the flag then getting the last set of workouts.
Thursday, July 17 - Meet at Layton Park @ 7am
Monday, July 21 - Meet at the trails @ 7am
Thursday, July 24 - No practice - our top runners will be running the Deseret News 10k.
Monday, July 28 - Meet at the trails @ 7am

August 4-8 - High Altitude Camp. I still need the first $40 and the parent waivers from most of you who are going. I will also need 'A' or 'B' forms before you can go.
August 16 - Dart Challenge 5k. If you are in town, I expect you to run. We will be breaking up the TEAM into 4 TEAMs for a TEAM competition.

Congrats to Katie Swanson - Farmington 10k winner, and Brooke Stromberg - 4th place at Farmington 10k. Also congrats to Chelsea, Rachel, and Carlee for kicking trash in a triathalon last Saturday.

Happy Running,
Coach Talley

"Don't be afraid to give up the good for the great"
-or as I like to think of it-
"Don't be afraid of giving up sleeping in for going out on a nice summer morning run"

Saturday, July 5, 2008

Cross Country Update July 5

Darts -
I hope you have all been enjoying your holiday weekend. We had a great time at the Kaysville 4th of July 5k/10k. It was good to see some of you at the race. Ashlyn was impressed with your efforts and said you all looked like you were running really fast. It is hard to believe that the first month of the summer is already gone. The cross country season will be here in no time.
Darts in the 4th of July 5k & 10k:
5k -
Jordan Stuart 17:27
Jason Thomas 17:45
Caleb Ward 18:01
Curtis Carlisle 18:03
Brian Alfaro 18:24
Logan Petty 18:41
Preston Johnson (8th grader) 19:21
Garrett Allen 19:30
Colin Cromar 19:31
Ryan Thomas 19:42
Alex Hedquist (8th grader) 20:15
Steve Petty 20:16
Cade Cloward 20:37
Brayden Cromar (8th grader) 20:39
Micah Johnson 21:33
Nate Stuart 22:12
Sam Haws (8th grader) 23:02
Dan Houston 23:14
Rex Sumsion (7th grader) 23:25
Joseph Haws (10) 24:51
Jorgen Sumsion 26:28

Morgan Haws 17:41
Natalie Haws 18:51
Loren Storey 20:43
Emily Hansen 20:43
Brooke Stromberg 22:02 (4:42 faster than last year)
Carlee Petersen 22:15
Hannah Firth 25:04
Danna Stuart 25:07
Carly Cloward 26:16
Anna Ward 26:19
Erica Petty 26:23
Amber Johnson 27:11

Seth Gutzwiller 34:09
Josh Ward (11 years old) 45:40
Kye Kunz 46:09
Keigunn Kunz 50:44

Meghan Hedquist 45:03
Jenny Welling 52:58

If any of you have been able to watch any of the US Olympic Track & Field Trials this week I am sure you have been inspired by the awesome distance races. Eugene, OR is definitely the greatest track in the country for distance running. I have all the races recorded and we will watch a few of my favorites at practice in September. The highlight of the trials has been Lindsay Anderson making the Olympic Team by running 9:30 in the 3000m steeplechase. Lindsay came to talk to the team last year at our parents' night, and she is Brad's sister-in-law. Brad was also her coach when Lindsay was in high school, and I am sure that is one of the reasons she ran so strong to make the team. Here is how the other Utahns have done:
Josh McAdams (ran for BYU - the only guy to ever beat me at the Simplot coaches mile) - 3rd place in the steeplechase (makes the Olympic Team)
Josh Rohatinsky (ran for BYU) - 5th place in the 10,000m in 27:54 (he also took 6th in the marathon trials)
Seth Pilkington (ran for Roy High and Weber State) - 19th place in the 10,000m
Sariah Long (ran for Weber State) - 12th place in the steeplechase
Mike Spence (trains with Weber State) - 6th place in the steeplechase
Abdi Abdirahman (not a Utahn, but he ate dinner with our girls at the Nike Team Nationals) - 1st place in the 10,000m
It was pretty amazing to watch them all run so well.

1 - High Altitude Camp: I sent out the list of those invited. If you don't have the paper for camp yet, make sure you get one on Monday at the Vita Course. The 1st paper and $40 are due by next Monday (the 14th).
2 - Upcoming Workouts:
Monday (7th) - Vita Course @ 7:00 am
Thursday (10th) - Davis High @ 7:00 am
3 - Send me your workouts from Week 5 (that was this last week) and any others which you have not reported on (there are some of you who have not done a very good job with that this summer).

Keep up the good work. Make sure you are doing the little things that will help you improve - like ABS, hydration, and a good diet (make sure you are getting iron - it will help you recover and will help you to have energy).