Sunday, August 23, 2015

DXC Summer Update #12

It has been an incredible summer. It is over too soon, but we have put in a lot of work and put ourselves in a position to have a strong season. Our boys have run close to 40,000 total miles reported - shattering the record of 30,307 from last year. Our girls are going to reach 22,000 miles - also shattering our old record of 16,461. A lot of you reached the goals that you set at the start of the summer, and I know that you are going to be better runners because of it. As you look back at what you have accomplished in the past 12 weeks, let it give you strength and confidence as we move into our season training and racing. We still have a lot of work in front of us, but we have laid the foundation we needed to have a successful season. 
While you are done emailing me your mileage (after this final week), I hope that each of you will continue to keep a training log and that each of you will take individual ownership over your running and your progress. Make it your dream and your running!

Highland Invite - We kicked off the cross country season with the Highland Invite on Thursday. The boys won the team competition in all 3 races - Freshman/Sophomore, Junior/Senior, and Varsity. The girls won the Freshman/Sophomore race and finished 2nd in both of the other races. You can see the full results online at and the Davis results are at the bottom of this email. 
In the girls varsity, Courtney Wayment and Aubrey Argyle led the way for our girls with a 2-4 finish, and we had a strong 3-4-5 pack with Grace, Jenna, and Sarah. Our girls were only :10 off of our team time record for the course (top 5 finishers combined time). We will have some great battles with the AF girls in the months to come. Our JV girls had very strong performances from our freshman group - Abi Waddoups finished 2nd (#8 freshman in all races combined), Maddie Johnson was 4th, and Rosie Schraedel finished 8th - leading our freshman/sophomore group to the victory. Sydnee Rayl, Sarah Ferrell, and Haylee Downey finished in the top 15 in the Junior/Senior race. 
Our boys were led by a great performance by Camren Todd. Cam took the lead coming off the lake in the final 800m, and nearly held on for the victory against nationally ranked Alek Parsons (Ogden). Cam's time of 14:46 is a team record for the course. All 5 of our scorers finished in the top 15 - Colton (6), Logan (9), Colter (14), and Matt (15) - to give us the win by 51 points over 2nd place Timpanogos (who beat us at Highland last year). Our boys set the team time record for the Highland Invite at 76:11. We also had a record number of boys under 17:00 - with 22. The next closest team had 8 - which means that our number 22 runner could make varsity on all but 1 other team in the meet. Our freshman and sophomore boys finished with 5 of the top 11 places with Seth Stromberg and Nate Wilde running together for the 1-2 finish (the #6 & #7 sophomores in all the races combined). Our Junior/Senior boys had 12 of the top 16 places with Frasier Williamson and Jacob Vaughan kicking down the stretch with a close 1-2 finish in 15:48 and 15:49 (very good times in the varsity race), and Devin Jaster moved up for a 3rd place finish. Our JV boys would have finished 6th in a very deep varsity race. 
Overall, I thought we showed toughness, learned some good lessons, and ran some solid TEAM races. If you were not satisfied, continue to work and stay patient with your progress.
Team Time history on the Highland Course:
2013 Girls - 90:53
2014 Girls - 90:44
2015 Girls - 90:54
2013 Boys - 78:22
2014 Boys - 77:49
2015 Boys - 76:11
* I lost my camera - but if I end up finding it, I will post the pictures on Facebook.

Athletes of the Week:
Girls - Grace Neuenschwander, Sarah Ferrell, Rosie Schraedel
Boys - Matt Ward, Zach Moncur, Connor Jones

In School Routine - We will now meet at 2:45 in my classroom every day after school. Freshman will join us at 3:05 or so by the south doors. Our "hard" practices will last until about 5:15, our "easy" practices will go until about 4:45. The first 2 weeks are typically the HOTTEST - make sure you are carrying a water bottle with you all day at school. Also, try to have a snack or something in your locker for after the hard practices. We will figure out lockers this week. The Senior, Junior, and Varsity boys will be in the team locker room - sophomores and freshmen will be in the big locker room. The girls will have the TEAM room (and most will have a locker buddy).

Eligibility - A small group of you have not finished all the requirements. Please get that done ASAP. 

Drug Test Consent Form Meeting - We need to get the drug test consent forms signed and out of the way for the year (you won't need to attend again for track). We are meeting with one of the administrators at 5:15pm on Tuesday in the Davis cafeteria. We need all the athletes to be there with 1 parent representative. If your parents can't come - still show up and get the form. This meeting will only take 10 minutes. There will be a way to make up if you missed, but it is a ton easier if you can just make it to this meeting. Thanks!

Team Shirts - We will be ordering team shirts this week. They are going to be dark gray. You can sign up at practice or email me your order. We will order both mens and womens sizes. The cost will be $10. Parents are welcome to order. We should get the shirts for the Murray Invite.

Upcoming Meets - 
Wednesday (9/2) - Pre-Region at Layton Park - 3:30pm
Saturday (9/5) - BYU Invite - 8:30am
Wednesday (9/9) - Region Tri Meet at the NW Community Center in SLC - 3:30pm
Friday (9/11) - Murray Invite - 4:00pm

This Week:
Monday - Meet in my classroom at 2:45. Freshman come to my classroom when you get to the school (room 2512)
Tuesday - Practice at 2:45. Drug Consent Meeting at 5:15 - after practice in the cafeteria. 
Wednesday - Practice at 2:45
Thursday - Evening Practice - Meet at the school at 7:00pm on the track. We are going to do 16-20 x 400m
Friday - Practice at 2:45
Saturday - Run 50-60 minutes on your own

As a coaching staff, we are proud of all of you for putting in your base training the past 12 weeks. I hope you are continuing to find love and purpose in your running. Let's have a great school year - I expect solid grades and school performances from each of you as well as solid running. 

Good luck with your first day of school. Thanks for a great summer!
Coach Talley

Highland Invite Results
Varsity Girls
2. Courtney Wayment 17:30
4. Aubrey Argyle 17:35
19. Grace Neuenschwander 18:34
20. Jenna Connell 18:36
21. Sarah Waddoups 18:37
30. Ally Geisler 19:08
32. Sam Hedquist 19:09
*195 Total Runners
Team Scores
1. American Fork 41
2. Davis 58
3. Timpanogos 181
4. Jordan 228
5. Stansbury 237
6. Herriman 245

Junior/Senior Girls
4. Sydnee Rayl 20:46
8. Sarah Ferrell 20:52
14. Haylee Downey 21:19
17. Sydney Zaugg 21:28
26. Hannah Naylor 21:46
27. Ruby Jane Mathewson 21:47
29. Melanie Sullivan 21:48
32. Malaree Wood 21:52
36. BriAnna Gipson 22:18
38. Louisa Twitchell 22:22
41. Ally Smith 22:30
43. Sara Williams 22:42
53. Anne Hawkins 22:51
86. Taylor Davis 23:42
95. Natalie Olsen 23:57
118. Julia Schraedel 24:40
139. Autumn Jenkins 25:25
158. Ashley Taylor 26:20
170. Katelyn Hoskins 26:44
*252 Total Runners
Team Scores
1. American Fork 17
2. Davis 66
3. Riverton 96
4. Herriman 129

Freshman/Sophomore Girls
2. Abi Waddoups 20:18
4. Maddie Johnson 20:59
8. Rosie Schraedel 21:06
28. Jennica Robinson 22:34
29. Krystal Wood 22:36
32. Kate Stuart 22:45
33. Ciara Fuller 22:46
38. Jaysi Porter 22:59
67. Andie Groll 24:12
71. Isabella Van Brocklin 24:23
86. Erin Berry 24:53
90. Beth Richards 24:59
104. Lexi Rawlings 25:23
123. Katelyn Bledsoe 26:05
149. Cameron Bunch 27:27
176. Afton Judd 28:50
222. Makenna Haycock 33:02
241. Abbee Davis 36:22
242. Elizabeth Larson 36:25
*253 Total Runners
Team Scores 
1. Davis 65
2. Mountain Crest 86
3. Timpanogos 86
4. American Fork 195

Varsity Boys
2. Camren Todd 14:46
6. Colton Rimann 15:10
9. Logan MacKay 15:15
14. Colter Blanchard 15:27
15. Matt Ward 15:30
23. Daniel Tumblin 15:45
42. Josh Peters 16:07
*240 Total Runners
Team Scores
1. Davis 46
2. Timpanogos 97
3. Lehi 100
4. Olympus 143
5. Ogden 185
*33 Total Teams

Junior Senior Boys
1. Frasier Williamson 15:48
2. Jacob Vaughan 15:49
3. Devin Jaster 16:03
6. Bryce Ferguson 16:19
7. Britton Porter 16:20
8. McKay Treadwell 16:29
9. Lance Thornton 16:36
10. Zach Moncur 16:42
11. Jason Lang 16:45
13. Josh Christiansen 16:47
14. Dallin Larsen 16:59
16. Kelton Johnson 17:05
25. Josh Wilkinson 17:27
35. Brandon Christensen 17:38
57. Kaleb Stinger 18:16
58. Sam Francis 18:16
59. Tyson Datwyler 18:17
61. Mikey Savage 18:19
64. Daniel Harris 18:21
67. Jake Miller 18:26
70. Tanner Bilton 18:28
71. Branson Petty 18:30
118. Hayden Vance 19:14
131. Landon Wheeler 19:24
138. Jared Winkelman 19:33
169. Karson Hugie 20:07
190. Spencer Hall 20:34
197. Isaak Hugh 20:42
285. David Michelsen 23:15
*333 Total Runners 
Team Scores
1. Davis 19
2. TImpanogos 67
3. Lehi 155
4. Bingham 178

Freshman/Sophomore Boys
1. Seth Stromberg 16:24
2. Nate Wilde 16:32
4. Adam Hedquist 16:52
5. Porter Van Drimmelen 16:57
11. Carson Cox 17:16
15. Derek Thornton 17:29
16. Connor Jones 17:31
24. Zach Jenkins 17:48
33. Kalvin Stinger 18:03
47. Matthew Hatch 18:29
53. Nate Sheffield 18:33
57. Carson Knight 18:40
58. Jared Hogan 18:41
61. Cole Weaver 18:44
77. Colby Stettler 19:01
79. Nate Iverson 19:02
92. Braylon Williams 19:14
103. Spencer Bell 19:23
129. Brandon Manning 20:06
183. Tyson Peterson 21:03
194. Jacob Gipson 21:16
220. Tyson Copa 21:52
225. Caden Wheeler 22:07
229. Ethan Nunes 22:14
239. Jack White 22:31
240. Mitch Clove 22:32
262. Noah Stuart 23:05
289. Travis Sodja 23:38
303. Alex Michaelis 24:02
319. Carson Jennings 24:40
337. Jay Eames 25:16
351. Zac Aposhian 26:07
*385 Total Runners
Team Scores 
1. Davis 23
2. Timpanogos 65
3. Stansbury 128
4. Herriman 167
5. Lehi 212

Sunday, August 16, 2015

DXC Summer Update #11

Darts -
It was a great week of training capped off by a good TEAM start to the season with the Dart Challenge. I hope you are recovering well from the race, and I hope you are excited to race even harder/smarter on Thursday this week. I have a lot of information for you in this week's update . . .  

Dart Challenge 5k - It was fun to get our first race in yesterday. We had some awesome performances and some very solid PRs. On the boys side, Colton Rimann set the high school record with 15:30 and Camren Todd ran the #3 all-time mark with 15:36. We also set our TEAM time record (top 5 combined times) with 79:34, and we set our depth records for most runners under 16:30, most under 17:00, and most under 18:00. The girls also looked solid - led by a strong 1-2 punch from Courtney Wayment (18:47) and Aubrey Argyle (18:50). Our girls ran our #3 all-time TEAM time with 96:26. One of the best things on the girls side was that we had 19 girls run under 23:00 (we only had 11 last year, and the all-time record is 20). It was a solid start for us, and hopefully a good practice race for each of you. The best part is that we are capable of getting better and we have more 'tests' to come. I know not all of you were happy about your performance, but you have to realize that running is not always going to give you good days. It is important to find positive things about each race and to find things to work on after each race. Getting to where we want to be is a process with many things to learn along the way. Things to analyze include: preparation, warmup, race strategy (and following a race plan), pacing, toughness, and mindset. 
Thanks to all the parents, athletes, and alumni who helped at the race!!
You can see the results for the Dart Challenge at 

Racing Shoes - Although it is not required to race in cross country spikes, most of you will want to find a pair of spikes that you can race in this fall. Cross country spikes have a full rubber sole (no hard plastic on the bottom). You can find great cross country spikes at Striders and Wasatch Running. You can also check at Ross and sometimes find some killer deals. And you can order spikes online - I think the best online option is (last year's models are often at a great discount). I really like the Nike Victory and XC Rival, the Saucony Shay and Kilkenny, the Brooks Mach 16 or Mach 17, and the New Balance XC900 Cross Country Shoes -
I suggest buying shoes where you can put spikes in if you want them in.

Strider's Shoe/Spike Night - We are having a TEAM discount night at Striders on Tuesday (8/18) from 5:00-7:30pm. All training shoes are discounted 15% and all spikes are discounted 20% for both athletes and families (parents included). I should be there for most of the night if you have questions. 

Eligibility - Quite a few of you did not get things done by the August 13th due date. Some of you still need to pay $90 in the office, and a lot of you still need to go on to and get signed up for cross country. Please do so today or tomorrow!
The following people have signed up, but didn't sign the registration checklist (go back on to the website and fill out ALL available forms) - Aubrey Argyle, Erin Berry, Cameron Bunch, Ellie Lundgren, Autumn Taylor, Nate Iverson, David Michelson, Ethan Nunes, Nate Sheffield, Travis Sodja.
If your eligibility is not 100% complete, you CAN race at Highland Invite, but you will not be able to participate once the first week of school starts (until you are all done). Thanks!

Highland Invite - Our first cross country meet of the year is this Thursday. It is a 2.9 mile race on a course similar to the state cross country course at Sugarhouse Park (SLC). HYDRATE because it is going to be a hot one and we may not be accustomed to the afternoon heat.
We will go over more details in practice this week - here is the schedule:
1:30 - Meet at the school
1:45 - Bus Leaves
4:00 - Freshman/Sophomore Boys
4:25 - Freshman/Sophomore Girls
4:50 - Junior/Senior Boys
5:15 - Junior Senior Girls
5:45 - Varsity Boys - Colton Rimann, Camren Todd, Logan MacKay, Colter Blanchard, Matt Ward, Daniel Tumblin, Josh Peters
6:15 - Varsity Girls - Courtney Wayment, Aubrey Argyle, Ally Geisler, Sam Hedquist, Jenna Connell, Sarah Waddoups, Grace Neuenschwander
6:45 - Awards
8:00 - Back to the School

Uniforms - We will hand out uniforms after practice on Monday morning. If you miss practice Monday, show up 15-20 minutes early on Thursday and I will issue you a uniform before we leave for Highland.
The girls will need to purchase their own black spandex bottoms (any brand) or black running shorts. We will issue gold shorts to the boys that they will need to race in.

This Week:
Monday - Meet at the school at 7:00am. We are going to run for 40-70 minutes (long run). Uniform Handout.
Tuesday - Meet at Layton Park at 7:00am. We are going to do some race pace work on the region loop.
Wednesday - Between 4-8 miles on your own.
Thursday - AM: 10-15 minute shake out run (1-2 miles); PM: Highland Invite - Meet at the school at 1:30.
Friday - AM: 3-8 miles on your own; PM: 3-6 miles on your own (2 runs today).
Saturday - Meet at the school at 7:00am - final run of the summer. Food after!!

Once School Starts - We will meet in my classroom at 2:45 for a team meeting. The 9th graders will meet us at the south doors at 3:05 (or as close to that as possible). The workouts will typically last until 5:00pm - that will include the core work and stretching at the end of practice which I would like everyone to participate in. Some hard days will take a little longer - some practices won't go quite until 5:00.

Email me your mileage and any thoughts you might have had about the Dart Challenge 5k.
Coach Talley

Saturday, August 15, 2015

Dart Challenge 5k Results

24th Annual Dart 5k Challenge
August 15, 2015 @ Barnes Park
Weather: 76 degrees, sunny. Course: 5000 meters on asphalt, flat
Women’s Race Record: 17:20 by Morgan Haws, 2011
Men's Race Record: 15:43 by Jared Ward, 2011

Women's Results
1. 18:47 Courtney Wayment 17
2. 18:50 Aubrey Argyle 16
3. 19:11 Stefanie Talley 39
4. 19:15 Ally Geisler 16
5. 19:21 Kenzie Weir 19
6. 19:40 Jenna Connell 16
7. 19:46 Jami Caldwell 33
8. 19:54 Sarah Waddoups 15
9. 20:15 Laurissa Neuenschwander 38
10. 20:25 Grace Neuenschwander 16
11. 21:13 Sydnee Rayl 16
12. 21:14 Madeline English 14
13. 21:15 Janice Johnson 46
14. 21:27 Jenna Goodrum 24
15. 21:34 Madeline Johnson 14
16. 21:43 Nicole Wood 18
17. 21:51 Hannah Naylor 17
18. 21:53 Danna Stuart 22
19. 21:54 Abi Waddoups 14
20. 21:57 Sarah Ferrell 15
21. 22:02 Malaree Wood 16
22. 22:03 Rachel Johnson 18
23. 22:03 Melanie Sullivan 17
24. 22:05 Sydney Zaugg 16
25. 22:09 Rachel Clouse 17
26. 22:10 Sara Williams 16
27. 22:27 Megan Allart 14
28. 22:30 Haylee Downey 16
29. 22:44 Becca Albrechtson 21
30. 22:44 Hannah Albrechtsen 19
31. 23:02 Ruby Jane Matthewson 16
32. 23:04 Addy Rich 14
33. 23:04 Kate Stuart 15
34. 23:17 Syd Holiday 14
35. 23:22 BriAnna Gipson 17
36. 23:25 Shawna Cox 42
37. 23:26 Rosie Schraedel 14
38. 23:26 Emmaline Huntzinger 17
39. 23:32 Jennica Robinson 14
40. 23:45 Anne Hawkins 17
41. 23:47 Amber Berry 17
42. 23:56 Krystal Wood 15
43. 24:05 Natalie Olsen 17
44. 24:10 Ciara Fuller 15
45. 24:14 Alicia Halverson 14
46. 24:20 Kelli Holiday 14
47. 24:21 Taylor Davis 17
48. 24:42 Jaysi Porter 14
49. 24:48 Isabella Van Brocklin 13
50. 24:57 Keslee Stephenson 16
51. 24:58 Cindy Bell 44
52. 24:59 Erin Berry 15
53. 25:06 Kenna Holiday 11
54. 25:23 LJ Holiday 12
55. 25:26 Deveri Thornton 40
56. 25:26 Colleen Mills 17
57. 25:37 Andrea Groll 15
58. 26:20 Julia Schraedel 17
59. 26:31 Beth Richards 14
60. 26:34 Katelyn Bledsoe 14
61. 26:37 Tessa Geisler 9
62. 26:50 Susan Todd 48
63. 28:12 Ellika Palmer 19
64. 28:15 Dina Schoulten 40
65. 28:17 Ashley Taylor 16
66. 28:21 Katelyn Hoskins 16
67. 28:22 Megan Pratt 25
68. 28:25 Christine Stuart 46
69. 28:45 Afton Judd 14
70. 29:02 Brooke Holiday 9
71. 29:12 Holly Ferguson 39
72. 29:12 Melanie Connell 43
73. 29:36 Natalie Wheeler 39
74. 30:17 Brittany Gipson 12
75. 30:41 Roselind Fennell 35
76. 31:07 Lauren Spackman 15
77. 31:14 Olivia Egan 15
78. 31:19 Dawna Egan 44
79. 32:24 Alayna Williamson 39
80. 32:27 Hope Smith 13
81. 32:36 Kyrie Slade 26
82. 32:51 Rebecca Palmer 14
83. 32:52 Rachel Hawkins 14
84. 32:59 Rosemary Palmer 43
85. 33:07 Faith Davis 11
86. 33:16 Sarah Gowens 39
87. 36:01 Mary Hawkins 12
88. 36:06 Debbie Price 61
89. 37:34 Angie Stettler 47
90. 39:35 Emma Albrechtsen 10
91. 39:49 Elizabeth Larsen 15
92. 39:50 Abbee Davis 15
93. 40:26 Stephanie MacKay 51
94. 41:03 Stephanie Hawkins 44
95. 42:02 Brooke Scheurer 35
96. 42:02 Rebecca Waddoups 41
97. 44:53 Kailey Hall 12

Men's Results
1. 14:56 Riley Cook 34
2. 15:30 Colton Rimann 17
3. 15:36 Camren Todd 16
4. 16:01 Ryan Waite 27
5. 16:03 Logan MacKay 17
6. 16:10 Colter Blanchard 17
7. 16:15 Matt Ward 16
8. 16:28 Daniel Tumblin 17
9. 16:31 Josh Peters 16
10. 16:36 Logan Wood 21
11. 16:42 Frasier Williamson 16
12. 16:42 Paul Timothy 33
13. 16:45 Ethan Robins 17
14. 16:47 Britton Porter 17
15. 16:48 Devin Jaster 16
16. 16:50 Jacob Vaughan 16
17. 16:57 McKay Treadwell 16
18. 16:57 Nate Wilde 15
19. 17:05 Bryce Ferguson 17
20. 17:14 Lance Ford 16
21. 17:16 Porter Van Drimmelen 15
22. 17:19 Lance Thornton 17
23. 17:22 Bryson Snow 26
24. 17:24 Dallin Larsen 17
25. 17:25 Garreth James 25
26. 17:33 Seth Stromberg 15
27. 17:35 Zach Moncur 16
28. 17:40 Carson Cox 15
29. 17:42 Josh Wilkinson 17
30. 17:43 Jason Lang 17
31. 17:45 Hunter Daniel 28
32. 17:47 Stokton Smith 18
33. 18:21 Connor Jones 15
34. 18:27 Brandon Christensen 16
35. 18:32 Derek Thornton 15
36. 18:44 Dallin Kitchen 16
37. 18:44 Nathan Hales 17
38. 18:45 Ethan Anderson 15
39. 18:45 Brandon Kirby 39
40. 18:49 Mikey Savage 16
41. 18:50 Branson Petty 16
42. 19:04 Tyson Datwyler 16
43. 19:04 Spencer Rindlisbacher 19
44. 19:06 Colby Stettler 14
45. 19:08 Matthew Hatch 15
46. 19:10 Hayden Vance 16
47. 19:15 Cole Weaver 15
48. 19:16 Sam Francis 16
49. 19:18 Kelton Johnson 16
50. 19:19 Kaleb Stinger 16
51. 19:26 Tanner Bilton 16
52. 19:33 Elijah Williamson 13
53. 19:41 Bradley Neuenschwander 43
54. 19:49 Braylon Williams 14
55. 19:50 Orson Thornton 43
56. 19:56 Cade Hyde 17
57. 19:58 Casey Brown 50
58. 19:59 Jake Miller 16
59. 19:59 Steve Petty 52
60. 20:02 Andrew Tyndall 19
61. 20:08 Brandon Manning 15
62. 20:25 Hyrum Palmer 16
63. 20:31 Matthew Neuenschwander 11
64. 20:37 Spencer Bell 15
65. 20:42 Landon Wheeler 16
66. 21:04 Daniel Harris 16
67. 21:05 Karson Hugie 16
68. 21:14 Jess Hyde 15
69. 21:36 Jack White 15
70. 21:42 Nate Jaster 11
71. 21:46 Mitchell Simon 12
72. 21:47 Ethan Nunes 14
73. 22:00 Bryan Wilde 47
74. 22:01 Noah Stuart 14
75. 22:42 Spencer Anderson 13
76. 22:43 Spencer Hall 16
77. 22:51 Tyson Peterson 13
78. 22:56 Isaak Hugh 17
79. 22:56 Jacob Gipson 15
80. 23:06 Caden Wheeler 14
81. 23:25 Nate Stuart 48
82. 23:26 Michael Duggar 59
83. 23:28 Isaac Neuenschwander 13
84. 23:57 Nathan Lindgren 8
85. 24:10 Brian Fuller 50
86. 24:10 Kurt Thornton 13
87. 24:30 Rick Jaster 46
88. 24:32 Dave Stephenson 44
89. 24:33 Alex Michaelis 15
90. 24:36 John Palmer 48
91. 25:06 Jonah Taylor 16
92. 25:14 Chad Hawkins 43
93. 26:17 Perry Schoulten 51
94. 26:36 Noah Smith 11
95. 26:37 Ethan Geisler 13
96. 26:55 Mike Todd 52
97. 26:57 Bryson Hall 10
98. 27:00 Robert Wood 42
99. 27:03 Jay Eames 15
100. 27:20 Ben Anderson 10
101. 27:29 Clenneth Berry 44
102. 27:40 Scott Hall 42
103. 27:54 Jake Holiday 9
104. 27:54 Colby Thornton 10
105. 28:18 Shon Wilson 49
106. 28:20 Troy Spackman 52
107. 28:44 Glen Judd 44
108. 28:47 Jacob 11
109. 28:59 Bodie Williamson 11
110. 29:07 Chad Wheeler 44
111. 30:03 Rawson Spackman 13
112. 30:17 Justin Gipson 42
113. 30:44 Jim Stettler 57
114. 31:05 Josh Wood 9
115. 32:36 Austin Slade 28
116. 33:27 Andy Flowers 65
117. 39:35 Brad Albrechtsen 53
118. 40:26 Mark Mackay 58
119. 41:30 Jared Hawkins 10

Sunday, August 9, 2015

DXC Summer Update - #10

Darts - 
We are down to the final 2 weeks of summer training. It is time to step up our game and really be strong and committed going into the season. Many of you have put in a great summer and are ready to go - some of you have not been able to run as much, but if you are still interested in racing cross country this season, there is no better time to start back up than right now, with this week's workouts and the Dart Challenge 5k. If you want to participate in cross country, show up this week. If you don't want to participate, just send me an email, and I will remove you from the roster and the the email list (I hope you choose to run even if you don't feel like you had a very good summer of running). 

High Altitude Camp: We had an awesome week at Marsh Lake. I was very pleased with the work we got in at 9200+ feet, I thought your attitudes were great, and I was pleased with the way we came together and had fun as a TEAM. Thank you for being so helpful and so well behaved. Thanks for making it a great camp. I hope you are all recovering well and feeling excited about our upcoming weeks of training and racing. I want to make sure to thank all the parents, alumni, and coaches who made it happen - thanks for the help driving, for the help with chaperoning, for the prizes, and for the support. It was a challenge with 100+ people at camp, but it went well and we had a great time. Those of you who couldn't come or didn't quite qualify - I hope you had a solid week of training, and I hope you get the opportunity to come to camp at some point. I have placed a bunch of pictures on Facebook for anyone interested. I also have a few things that were left that I will bring to the Vita Course on Monday.

Back to Basics: As we finish up the summer and get ready for the season, I would like you all to keep a few things in mind. Some basics of running and racing well:
1. Take care of yourselves! You will perform your best and stay healthiest if you are taking the proper steps to take care of your bodies. Fuel yourselves well with enough calories, plenty of protein and iron, good hydration, some fats in your diet, and a good amount of healthy carbs (whole grains, pastas, rice, fruits, vegetables, etc). Make sure you are getting a good night's sleep every night - there is no quicker way to get run down than to miss out on valuable rest. Take extra time to stretch, massage, and ice - even if you are just doing it to prevent problems. 
2. Core Work - We need to do a better job strengthening your cores. I would like everyone to have a goal of doing core work at least 4 times per week for 12-15 minutes per session. We will do it after most practices, and you can also do core work on your own.
3. Smart Running - We are going to be working pretty hard over the next 2 months. I want you to work hard and work smart. Always have a purpose in mind as you train. Find a LOVE for running.
4. Team Work - Look out for each other, push each other, and be unselfish. Let's find our greatness together.

Dart Challenge 5k - Next Saturday (August 15th) at 8:00am at Barnes Park. You are all required to run the Dart Challenge (if you are in town). It is not an optional race, but if the money is an issue let me know and we will work something out. I would also encourage you to get your family, friends, or neighbors to register because it is a fundraiser for the TEAM. Plan on coming and running your best, it will give us a starting point for the season. Prepare for it like you would for any other race. It is a great time to practice and to get out some of the first race jitters. I have attached the registration form to this email - you can bring it to practice this week or you can turn it in on Saturday morning at the race. You can also register for the race at Everyone should be at Barnes Park at 7:00am for registration. We are going to warm up together at 7:20am. 

Eligibility - I sent out an email a few weeks ago about eligibility. I will send it out again today. Things are due by August 13th (Thursday). You should have the following done:
1. Pay $90 in the office.
2. Turn in a physical (A Form).
3. Register for cross country on - and fill in the appropriate forms.
4. We will have to fill out the drug test consent forms - there will be a parent meeting at a later date TBA.

Physicals - Any of you who have not been able to get a physical can get one at the school on Wednesday, August 12th at 5:00pm. You have to pay $15 in the office and bring your receipt (office is open from 8am-2pm). 

Highland Invite - Our first cross country meet is before school starts - Thursday, August 20th. I am planning on all of you racing at the Highland Invite. You will be placed in either the varsity race, the freshman-sophomore JV Race, or the junior-senior JV race, depending on your Dart Challenge performance. 
Race Schedule:
1:30pm - Meet at the School; Buses leave at 1:45
4:00 - Fresh/Soph Boys
4:25 - Fresh/Soph Girls
4:50 - JV Boys
5:15 - JV Girls
5:45 - Varsity Boys
6:10 - Varsity Girls
*More details will be sent out this next week. 

This Week:
Monday - Vita Course 7:00am. We are going for our best time of the summer.
Tuesday - 4-10 miles on your own
Wednesday - Meet at the School at 7:00am - We are doing 1000m repeats at Nichols Park on the grass.
Thursday - Meet at Barnes Park at 7:00am - We are running the Dart Challenge course and doing strides on the grass.
Friday - 4-8 miles on your own
Saturday - Dart Challenge 5k - 8:00am at Barnes Park (show up at 7:00). 

Remember that practices are now MANDATORY if you are on the cross country team. If you are going to miss practice, I expect an email letting me know why you weren't there. Please schedule work and other appointments around cross country team practice. 
Also remember to email me your mileage - for both of the last 2 weeks if you have not done so.

Thanks and Happy Running!!
Coach Talley

Saturday, July 25, 2015

DXC Summer Update #8

Darts - 
A lot of you know what the Strava app is. It is a biking or running app designed to help runners/bikers know things about their run/ride - distance, speed, elevation, etc. It also gives you a time comparison with other runners and riders who have used Strava on the same course or same section of your run. The top runner or rider is called the King of the Mountain (KOM) or Queen of the Mountain (QOM). Sometimes there are over 1000 people who have been on the more popular runs/rides. I like the app as a runner for the details it gives, but I also like that I rank pretty well on some of the courses (even a few KOMs). Well, due to an injury, I have picked up biking in recent weeks. Thinking I am pretty fit and can hold my own at another endurance sport, I decided to Strava a few of my rides. I was a little surprised at my results when I started seeing the comparisons to other riders. I am not as good as I thought I would be. I found that I am around the middle - some segments a little above average, some a little below average, none of the segments in the top 25 percent. And I found myself not wanting to use the app because I am not thrilled with the comparison. However - I still really like the details it gives me about my ride.
Well, this morning, I had a great ride - my favorite one yet. I worked really hard, had some good climbs, went farther than I ever have, and felt really good (which is rare for me in biking). I didn't use Strava this morning (or this week) because I was "embarrassed" that I am showing up on the Strava lists as an "average" rider. But I really wish I would have because I like knowing the statistics about my ride - so I can compare to myself and my other rides.
I think I am learning a good lesson - one that I have tried to teach many times, but don't always follow. Don't compare yourself to others! It will make you complacent and maybe arrogant if you are better than someone else, and it will make you discouraged and negative if you are not as good as whoever you are comparing yourself to. I have seen WAY too many people quit or give up because they are not as good as someone else. When you are evaluating your effort or performance, compare to your own efforts and performances. Maybe that's one reason that a training log is so important - it helps you see your own progress. The most important thing in what we are doing is to be your own best - to give the best effort you have and be proud of that effort. We have a ton of new runners on this TEAM - don't get in the habit of comparing yourself to others. You will find so much more joy in running (and life) if you focus on doing your best and helping others to do their best and reach their potential. It is also one of the greatest things about running. You against You!

DXC Assignment - In this week's mileage emails, I would like you to include something that you have done with running this summer that makes you proud. What have you done with your running/training that you are really excited or proud about? It might be your improvement, your discipline, conquering a fear, or anything that really makes you happy about your training so far. For example - although I am hurt and may have to sit out of running for multiple weeks, I am proud of myself because I am not getting grumpy - instead, I am attacking my cross training with more energy and determination than I ever have before. I am proud of my attitude (most of the time). 

Cross Country Camp (August 3-7) - If you didn't turn in your waiver, money, or physical, please do so ASAP this week. I will send out an email with a lot of camp details on Monday or Tuesday. Please let me know if you have questions at this point.

This week:
Monday - Vita Course 7:00 am. We are going to do "the hill". I still don't have an official name for it - but maybe we will be inspired this week. That hill needs a name. Theme will be TWINS - dress up with a teammate (same color, same shirt, same hairdo, etc) -- can be triplets too I guess.
Thursday - Meet at Davis at 7:00am. We will be running a workout in Nichols Hollow.
Friday - Girls Run at Sydney Zaugg's house at 7:00am (address will be sent out later). 
Friday - Boys Run at Farmington Pond at 7:00am
*The rest of the days you are on your own or with teammates - make it QUALITY.

We are wrapping up an awesome week! I hope you had a solid Saturday run. Great work at Adams Canyon, the fartlek, and tempo run this week.
Keep up the good work! Be passionate about what we are doing! Always train with Purpose!
Coach Talley

Brad's Corner:
About 3 months after I got out of the hospital I decided I was going to run a mile at the Morgan High Track. I hadn't run since September 2nd, and had only been walking again for 3 months. It was late February. It was late at night and dark. I set out with my left leg barely lifting, and nearly making me trip. A half lap in, in frustration, I quit. Kicked over the garbage cans. Tipped over the football bench and swore I would never run again. That was it!
Within a day or two I was planning my next attempt at a mile. I knew I had come too far and invested too much to quit now. I had to face it...I loved running. Just 6 months earlier I thought I ran because I won. Now I realized it was running and pushing myself that I loved.
My last couple of months of running have not been great. I have been battling tendinitis and a sore Achilles. Then the last couple of weeks things went into "uber crap mode". ( Scientific term for uber not good.)  I sprained my ankle, and other ailments. But last Monday, after a week off, I made what I thought would be a triumphant return to glory...swollen ankle and all.
At the two mile mark my left foot caught a piece of jagged asphalt and I took a hard spill. Breaking my Garmin, scratching up my new watch and cutting up my knees, elbow and hand, luckily sparing my beautiful face. 
In frustration I decided I was going to find a new sport. 
But I realized my frustration was more that I was afraid I wouldn't be able to run on vacation. I love running on our family trip to Blue Mountain in Southern Utah. See, I love to run. Even though I am running slower than ever, I still love to run. 
Running isn't easy. There are times it down right sucks. But, I promise, if you put in the work we ask of you and really become a part of this TEAM you will love running. I know this beyond a shadow of a doubt, and with every fiber of my being. (See what I did there?) You WILL LOVE TO RUN! Now get out for a run...your lover awaits!

Saturday, July 18, 2015

DXC Summer Update #7

Darts -
You never know what a year of hard work can do. Not everyone improves at the same rate, and not everyone makes these kind of jumps - but I wanted to point out one very impressive improvement over the past 365 days. A year ago, Nate Hales (a junior) was beginning his first year of cross country. He came to all the summer workouts, and on the Lagoon Trail mile repeats, he struggled through 4 repeats in 7:10, 7:26, 9:51, and 9:19. Not that impressive to look at, but he did not give up. Nate has worked so hard over the past year, he puts his whole heart into running - can't get enough of it. It is obvious that he loves it. As a result, his mile repeats this week at Lagoon Trails were 5:35, 5:13, 5:42, 5:29, and 5:52. Great workout, Nate! Thanks for inspiring all of us to work hard, commit, and love running!

With only 5 weeks left of summer training, I want to challenge all of you to do your best to come to the TEAM practices. I was a bit disappointed with the attendance at our runs this week. I know many of you are out of town - but some of you missed because you were in bed or you did not prioritize. These are workouts you can't make-up later and you can't get back. We will all get so much stronger if we are doing them together! If you are going to contribute to this TEAM and this amazing season we have in front of us - and if you are going to get the full effects of summer training, you have got to be at the organized TEAM workouts!! Working, sweating, hurting, and enjoying running with your TEAM, getting better together! Don't miss for lame reasons. Don't be an ordinary high school kid - I am asking for so much more out of you! Consistency is King in Distance Running.

Don't forge to be doing the little things (that require a lot of discipline):
Hydrate - Shoot for 80+ ounces of water and gatorade (electrolyte drinks) a day.
EAT - Make sure you are getting a lot of calories (2500-3000 or more per day). Especially important for recovery to eat something with carbs and protein within 45 minutes after you run. Iron in your diet is essential for all endurance athletes. You need fat in your diet 20-25%. Sugars are even good in moderation (to help with calorie intake). Put a lot of nutritious food in your body (breads, pastas, rice, meat, veggies, fruit, granola, nuts, etc).
Sleep - 8 hours per night plus naps when possible - another great recovery tool. 
Stretch - Post run stretching will really help with recovery. Icing/Massage/Foam rollers are also beneficial.
Down Weeks - If you have had 3 weeks of pretty hard training and high mileage (or mileage increase), then make sure to have a week where you back off your mileage and your intensity by about 20%.
Abs/Core Work - I suggest you do your core routine 4-5 times per week. Here is a basic one, if you don't know these, you need to stick around after our workouts and get to know them. Try to mix it up - be creative on how much you can make it burn:
   - Crunches: 50 crunches or 45 seconds
   - Right Over Left: 25 crunches or 30 seconds
   - Left Over Right: 25 crunches or 30 seconds
   - Flutter Kicks: 100 flutters or 45 seconds
   - Scissors: 45 seconds - switching every 3-5 seconds
   - V-Ups: 10-15 reps or 45 seconds
   - Side Crunches: 25 per side or 30 seconds per side
   - Milos (Inch Worms): 20 reps or 45 seconds
   - "Russian Twists": 60 twists or 45 seconds
   - Penguins: 40 reps or 45 seconds
   - Row the Boat: 20 reps or 45 seconds
   - Hold the Boat: 30-45 seconds
   - Plank: Build up to 2:00 (or higher for some of you)
   - Side Plank: 60 seconds per side
   - Push Ups: Good ones - 2 sets
   - Lunges: 40-50 reps (20-25 per leg)
   - Total Time Spent = 15-18 minutes

XC Camp - Your money and waivers are due this week at practice (Mon-Tues-Thurs). The cost is $125 and the waiver is attached to this email. You will also need to turn in a physical (A-Form) before we leave. 

Dart Challenge 5k - You should ALL be planning on racing the Dart Challenge 5k on August 15th at 8:00am. It is at Barnes Park and it is our TEAM time trial (mandatory). Let me know if you are going to be out of town. It does cost $25, but includes a tech t-shirt and breakfast. All the proceeds go to the TEAM (it's a fundraiser) 

This Week:
Monday - Meet at the Vita Course at 7:00am - we are going to run to Adams Canyon Waterfall (and take it slowly on the way down). Theme is favorite cereal - bring a box or bag of cereal if you can. I will bring the milk, bowls, and spoons.
Tuesday - Meet at Barnes Park at 7:00am - if you can't make it, we are doing a Fartlek (speedplay) where you alternate fast and slow running. 5:00 fast, 5:00 slow, 4:00 fast, 4:00 slow, 3:00 fast, 3:00 slow - repeated 2 times for experienced runners.
Wednesday - make sure it is an easy run (recovery day).
Thursday - Meet at Layton Park at 7:00am - We are doing a 4 mile tempo run and some 300m repeats on the grass.
Friday - Easy/recovery run on your own. Happy 24th!
Saturday - Long Run for the week (on your own or in groups).

Keep up the good work! Our first cross country race is one month away!!! #NoFear #Desire #FinishtheSummerStrong
Coach Talley

Sunday, July 12, 2015

DXC Summer Update #6

Darts - 
Believe it or not, we are half way through our 12 week summer training program. It is a good time to re-evaluate your summer mileage goal and re-commit to reaching a certain number for the end of the summer. For the most part, you should be able to get more miles over the 2nd 6 weeks than you did during the first 6 weeks. I will update week 6 from your emails and then send out a copy of the mileage so far (expect it tomorrow). I challenge you to challenge yourselves and see what number you can get to by the end of the summer. Don't overdo it! We want healthy, strong, prepared runners when we get to the end of August. If you are in the 220-240 range, you should shoot for 500; if you are in the 170-190 range, you should shoot for 400; and so on. Time to recommit to your summer goal and really put in some hard work. It will all pay off in October!

About a week ago, some of the boys on the TEAM told me they met a high school teammate of mine while they were running the Wasatch Back Relay. They didn't get his name - only his nickname, "Blondie". I knew immediately who they were talking about - Curtis Moore. Curtis and I joined the cross country team together in 9th grade and for the next 4 years we ran together nearly every day. We did not know each other very well until we spent time as teammates. By the time we were juniors, Curtis and I were best friends - and we were also running 1-2 on our cross country team (at Bingham). We were back and forth our whole senior year - sometimes he would get me and sometimes I would get him - but no matter who won, we were always teammates before competitors and we were always trying to get better together. I am grateful for the awesome teammates I have had with my running. My teammates are my closest friends. They have been there for me at the most important moments of my life - both in running and away from running. I attended two mission farewells today, and I was so happy to see teammates of the missionaries showing their love and support. 
I hope you all realize how lucky you are to have amazing teammates. I hope that you will develop your friendships and grow together this next season (and this next year). And I hope that each of you will work hard to be a good teammate and friend - and not always focus on yourself. I was seriously lucky to have some of the greatest teammates - Blondie, Phil, Bullock, Hop, Deak, Shakespeare, Stevie, Adamn, the Rat Pack (Joe Joe, Tolmanator, Dickey), Atwater, Jed and Mark, Schoner, Evans, Hooper, Richardson, Cook, and the list could go on. Guys with character. Guys with toughness. Guys who had my back no matter what. Guys who taught me how to be gutsy, taught me how to work, taught me how to race. Guys who kept me laughing and kept me positive through any hard times. So much of who I was/am as a runner, I owe to them. When we stood on the starting line together, I knew I had teammates who would hurt and race to the point of exhaustion for each other. I wouldn't say it happened every season of my career, but the best seasons were always the ones where the TEAM came first and we were unified. Where we were working our butts off with a purpose - and that purpose was to be great TOGETHER. The greatest teams I have seen have not always been the most talented ones - but they have been unified and they have learned to race for one another.
There is most definitely something special about being on a TEAM - and if you don't feel it, you aren't doing it right. I know some of you are new to DXC - and I hope all of you will help us build what we have into an unstoppable TEAM. 
Be grateful for solid teammates and always strive to be the best teammate you can be.  When the going gets tough, when you are trying to find motivation, think of your TEAM and get out the door and get work done!

Eligibility - I sent out an email last night that covers the important eligibility information. Please let me know if you have any questions.

Cross Country Camp - a few of you who were invited have still not confirmed for cross country camp. Please let me know through email or at the Vita Course tomorrow if you can or can't come. I will send out the waivers this week. Waivers and money will be due on Tuesday, July 21st. Thanks!

This Week:
Monday - Vita Course at 7:00am - we are going for a time (running hard) to Fernwood and back. Theme = "Junior High". Wear a junior high t-shirt or uniform. Prepare to run fast (hydrate/eat some carbs/get some sleep). 
Thursday - Meet at the school at 7:00am. We are going to the Lagoon trails for mile repeats (will need drivers). 
Friday - Boys Run & Girls Run - Both groups meet at the school at 7:00am.
Saturday - Long Run - Shoot for your longest run of the week - on your own or in small groups.  

Have another great week of training and playing!
Coach Talley

Brad's Corner: Running has taught me so much. Things like, Adidas is superior to all other brands, sweat in your eyes burns, chicks dig runners, and muscle cramps are not fun at 3 AM. But one of the biggest things I learned is to not give up. 
My Dad used to say before races, "You never know when the guy in front of you is going to fall." What that meant is no matter how far behind I got, don't give up. Keep racing, because the guy in front could trip, hit the wall or whatever and if I gave up I wouldn't be there to capitalize on it. 
When am going through injuries, or my running is going well, had a bad race, or I am going through a slump it is easy to want to give up. But I know if I just keep at it will turn around. 
Running can be tough! That is what is so rewarding about it. That is why I love it. And after all of these years it still gives me the same enjoyment and fulfillment. 
Trust me, over your summer training or soon enough in a race, you will want to give up. You will want to let up. You will want to stay in your comfort zone. When that times does come, and it will, DON'T GIVE UP! Fight through the slumps. Fight through the last mile of a race. You may be the only one that really knows you didn't give up, but trust me...that is enough.