holiday workout

I hope you have all been enjoying your holiday break. Hopefully you have been getting in a few miles each day. If weather permits, try to get a long run in this weekend before we start back up together.

State Results

Congrats to all state runners. Ashlynn Whiting took 52nd place overall in 5A with a time of 21:01.
The boys took 7th in 5A with Alex Dutton leading the way with a time of 16:07 (14th overall in 5A). Alex now holds the school record for the fastest state cross country finish.

Region Today

We will be at the Cottonwood Complex for Region. It is located at 1300 E. and about 4300 S. JV Girls will race at 2:00 followed by the boys at about 2:30. Varsity races will begin with the girls at about 3:00 and the boys at 3:30. There will be an awards ceremony after the races. We should be back about 5:30. Go Silverwolves!

Week of Sept. 27

We have only one meet this week. We will be at Westlake High School on Friday. The bus will leave at 2:00PM. For parents interested in going, it is easy to find. Go south on Redwood Road to the crossroads area (Smith's, Chevron, Walgreens are at that corner) in Saratoga Springs. Continue south on Redwood for 1-2 miles and you will see the high school on the west side of the road out in the fields.

Change of Date

Due to Granite School District's parent-teacher conferences this week, the region meet will be on Thursday NOT Wednesday. The times will be the same, but we will only be running our JV teams. Both Varsity and JV athletes will be excused from school to attend the meet.
Varsity teams will be running the Nebo Invitational on Friday. The bus will leave at 3:00 and the races will be at 5:00 and 5:30. JV runners are welcome to attend and cheer on their teamates, but should not feel obligated to go.
I will announce the JV and Varsity teams tomorrow at practice.

Week of September 20th

Wednesday- Kearns will host the meet at Oquirrh Park (by the Olympic Oval). The park is located in the area of 5800 South 4800 W (it's a big park). Races start at 3:30.

Friday- Nebo Invitational at Salem Hills High School. The address is 150 N. Skyhawk Blvd. in Salem. Here are the play-by-play directions sent to me: "Exit I-15 at the Spanish Fork Exit 257. Turn left (South) onto Spanish Fork Main St/UT-156. Continue South through Spanish Fork and into Salem. The high school is on the right side of the road." Races start at 4:00

This Week

We have a meet Wednesday at 3:30 at Butterfield Park (next to Fort Herriman Middle School) 6212 W. 14200 S.
Friday, we will be up by the Utah-Idaho border at the Bear River Top of Utah Relays. Any parents interested in taking the trip up there, please send me an e-mail and I will get the directions to you. michael.christensen@jordan.k12.ut.us

Short Week, 2 Meets

Tomorrow we will be at West Jordan Veteran's Memorial Park (Just west of Redwood Road and south of 7800). Races start at 3:30.
Friday we will be at Murray Park (5100 S. State Street). Races start at 4:00.

Here we go!

I hope everyone had fun at the Grass Relays last Saturday. I have the times for those who haven't already stopped by to see them.
The Pre-Region meet yesterday was a mess. I don't know why we had to deal with other regions there. I will work to make sure that doesn't happen in the future. The girls times are legitimate, but the guys times are messed up. Some people were going the wrong way, bumping into the other region, and running longer than needed. We will talk about the meet today during practice.
This Saturday we will be at BYU. For those parents interested in attending, the meet will be held in the track area (just South of the football stadium). The first race will be the fresh/soph boys at 9:00AM. It will be followed by the girls, JV boys, JV girls, Varsity girls, university men's 4 mile race, and finally the Varsity boys. We will be back to the school about 1:30PM.

Mon, Tue, Wed next week

Monday-Head out for a 3-4 mile run. After the first 2 miles, pick up the pace for about 5 minutes.
Tuesday-Meet at the Cottonwood Complex at 3:30 for the time trials.
Wednesday-5-7 mile run.

Change for today's workout

We will be meeting at the Riverton City Park at 3:30. Don't forget to turn in your eligibility packets asap.

Workouts for the next few weeks

Wed (tomorrow)-meet at the school 6:30AM
Thurs-Yellow Fork Canyon 7:00 AM
Fri-school 3:30PM. I will bring popsicles

Week of August 9-13
Mon-RHS 6:30AM
Tues-Veteran's Memorial Park (West Jordan Park) 3:30 PM. Enter from 7800 S. 2000 W. Follow the road inside the park until you find us.
Wednesday-RHS 6:30 AM
Thurs-The hill below Herriman Reservoir (intersection of Emmeline Dr. and Ashland Ridge Dr.) 3:30 PM. I will bring popsicles.
Fri-RHS 6:30 AM

Week of August 16-20
Mon-RHS 6:30 AM
Tue-Sugarhouse Park 7:00 AM. Enter at 1400 E. and 2100 S. As you follow the road around the west side of the park, you will see another road on the left side. Turn on that road and follow it along the north side of the pond until you get to the parking area.
Wed-RHS 6:30 AM
Thurs-Riverton Pool 3:30 PM. Meet on the north side of the pool area. This is the pool by Riverbend Golf Course.
Fri-RHS 3:30PM

Time trials will be held on August 24th. Meet at the Cottonwood Complex at 3:30PM. Team captains will be announced after the time trials.

Tuesday and Change of Schedule

Okay, it seems like we will be better off meeting 2 times a week in the afternoon rather than 4 times. For those who cannot make it for the afternoon runs, I will post the workout here on the blog. Try to do it when the temperature is warm if you can (even if it is at 10:00 in the morning). This will help you to be prepared our afternoon races.
Today we did just under 6 miles.
Tomorrow we will meet at the Cottonwood Complex (4400 S. 1300 E.) at 7:00 AM. We will meet at the Southeast parking area right off of 1300 E.

Afternoon Practices Start Monday

We begin our afternoon practices this upcoming week. Wednesdays will still be morning workouts, and we will have one other morning run, but the rest will be in the afternoon. Make sure you are staying properly hydrated.
Meet at the school at 3:30 PM Monday.

Friday

Meet at the school at 6:30

Thursday

Meet at Butterfield Canyon at 7:00 AM.

Wednesday's workout

Meet at the school at 6:30. I have the shirts for the summer camp (the overnight camp shirts will be next week). We will be discussing our workouts for the next few weeks as we get prepared for the first meet.

Tomorrow (Tuesday)

Meet at the school at 6:30.

Back from Camp!

I hope you all had a great time. The runs were challenging, the food was plentiful, the card games were competitive, and the bathrooms had flush toilets--What more could you ask for? The potguts even got caught up in our fun. I really appreciated all the help getting camp and meals ready, as well as cleaning up afterward. Anyhow, here are some pics from the trip. Enjoy!

Final Camp Info

We will be leaving just after 1:00 today for camp. The camp will be at Redman Campground up Big Cottonwood Canyon. It is about 1.5 miles down from the Brighton Ski Resort parking area or about 5 miles up from the Spruces Campground. We will be able to get cell service up there.

Workouts for Next Week

For those going to camp, remember to meet at the school at 1:00 Monday afternoon.

Here is the workout schedule for those who are not going:
Monday-50 minute run. Your choice of where you want to go.
Tuesday-Run to the "Beware of Bull" sign. Along the canals to the north of the school.
Wednesday-Meet at the South County Pool (12765 S. 1125 W.). There is a hill to the north of the pool that takes you down to the Jordan River Parkway. Go down the hill and run the Parkway for about 15 minutes then head back to the hill. Run up and down the hill 6 times (up 6 and down 6). Cool down for about 15 minutes afterward.
Thursday-Run to the Equestrian Park (by Bingham High). When you get back do 5 minutes of core exercises.
Friday-Run the lower canal square that we did a couple of weeks ago. Ultimate or Gatorball. Breakfast if you want.
Saturday- 5-6 miles for newer runners, 8-9 for the rest.

Have a great week!

Just got back

from one of the runs we will do on our camp next week. I am beat. I think you will like the run, especially the views from the trail.
Don't forget breakfast tomorrow. Bring water and make sure you are staying hydrated throughout the day (not just after runs). Also, don't forget to get me your forms for the camp (if you don't do them over the internet).
See you all at 6:30AM.

Thursday's Workout and Overnight Camp News

Meet at the school at 6:30 for the workout. For those going to the overnight camp, I need your registration ASAP. I will take it in for you to the county office, but I need them by Friday morning. Otherwise, you will need to get it in yourself that day. I really need to know the numbers so I can plan for food and such.
As far as the camp, you will need to arrange for rides up and back. Carpooling is fine, especially since we can only have 10 cars in the campground. Others are allowed, but they will have to park up by the main road. As far as stuff to bring, just take the normal stuff you would if you were going camping....clothes, sleeping bag, tent (it might be good to share a tent with others), running gear (of course), bug spray, sunscreen, flashlight, snacks, water bottle, medicines, etc. You won't need to bring a chair because there are plenty of tables and benches in the area. It's going to be a great time so I hope you are excited for it.
See you all tomorrow morning.

What a morning! (also more instructions on registration for the overnight camp)

Great run today. I am impressed with the effort that I see during the workouts. We have runners at a variety of levels, but you guys are really pushing each other to get better. I really do notice these things. We have had some new folks join us the last week or so. Make sure to include them whenever you can.
We ran out of registration forms for the overnighter camp, so I will make more copies and bring them tomorrow. If you want to register online read below.

Okay, I guess there were some problems for those trying to link to the registration site for the overnight camp. Let's try this again. Go to www.activityreg.com and you will see a map of the U.S. Click on Utah. Click on "County Sports Office-Salt Lake County Recreation". Click on "Register for Activities". Click on "Camps & Clinics for Youth". Click on "Camps & Clinics". Click on "2010 Youth Camps and Clinics". This will open up a section on the lower half of the screen with the available camps. Scroll down to the one that says "Riverton X-Ctry High Altitude" and click on "Register". From there just fill out the form and click "Add to Cart".

Overnighter Registration and Tuesday's Run

We will meet at the small parking area at 12600 s. and the Jordan River Parkway. It is on the north side of the road. If you want to carpool, meet at the school and head down together. We will start our run just after 6:40.
Many of you have been asking about the registration for the overnight camp this upcoming Monday-Wednesday. Here is the link: http://www.activityreg.com/selectactivity.wcs
Once you are at this webpage, click on "Camps and Clinics for Youth" then "Camps and Clinics" then "2010 Youth Camps and Clinics". Scroll down to "Riverton X-Ctry High Altitude" and then click "Register". I will bring a bunch of the flyers to practice tomorrow. I need them in asap so I can get numbers for the food.
It will be an awesome experience and I hope that most of you will be able to go. This is a great way to get to know one another better. The runs will be challenging, but you will be amazed at what you are capable of doing. Plus, the views from the top are unreal.

End of the Week

We had a great run this morning. I like the challenge that trail runs offer. Great hills today and a nice soft finish.
Tomorrow we will be back at the school at 6:30am. Remember the breakfast stuff if you are bringing something.
We are getting stronger as a team and hopefully you are seeing the benefits of your hard work.
Remember the overnight camp is coming up soon (July 19-21). I will post a link to the registration as soon as it is online.

Tomorrow (Thursday)

Meet at Dimple Dell at 7:00am. To get there you go east on 12600 S. (it curves and turns into 12300 S. until you get to 1300 E. Turn left (north) onto 1300 E. and follow it until you get to about 10300 S. You will turn right (east) onto a small road that leads to a parking area. It is right by 24 Hour Fitness. If you want to carpool, meet at the school at 6:30. Don't be late or the carpools will leave you to fend for yourself.

Tuesday's Road Trip

Tomorrow (Tuesday) we will be at Yellow Fork Canyon for our run. You can meet at the school at 6:30 if you want to carpool. If you want to go alone, here are the directions: Go west on 13400 S. until you get to Rose Canyon Road (about 6400 W). Turn left (south) on Rose Canyon Road and follow it until you get to a 3-way stop. Turn right (west) at the 3-way stop and you should be on Rose Canyon Road. Follow that road toward the mountain and it will eventually lead you to the Yellow Fork Canyon parking area. Bring a good amount of water, and some food for afterward. This is a challenging workout and you will need to treat your body well when we finish the run. See you tomorrow at 7:00.

Friday

Tomorrow we will meet at 6:30 at the school. Don't forget the breakfast!!! I also need to get firm commitments for our July 19-21 camp. Let me know asap.

Butterfield Run and Thursday

Good run up the canyon this morning. You will probably be a little (or a lot) sore in your thighs and hips. That's normal after a canyon run. We will meet at the school tomorrow at 6:30 for a shorter run and some weights.

Road Trip

Tomorrow we will be meeting at Butterfield Canyon at 7:00 AM for our run. You get there by following 12600 S. out west. The road curves and changes into 13100 S. (or something like that). Stay on the path west and when you get closer to the mountain you will see a turnoff. That will lead to Butterfield Canyon. If you miss the turnoff, you will start going north. That is the big sign that you have gone too far. We will be parked at the mouth and then run up the canyon. If you don't want to drive there alone, it sounds like some of the team will be meeting at the school at 6:30 to carpool.

Tuesday's workout

Today was a longer run, so make sure to take care of yourself. Look over the nutritional info I gave you and plan some meals. See you tomorrow at 6:30.

Weekends

Our breakfast this morning was fun (I'm a much better cook when I'm in a kitchen). It will only get better from here on out. I think everyone is doing a good job getting to know each other. That is a big part of being a team. As far as weekends go, I would like you to do a longer run on your own. Those who have just started, try to run 3-5 miles. Those who have been doing this a while, try to go 6-7. Varsity members should be looking for an 8+ mile run. See you all Monday morning at 6:30 AM.

Camp dues

Some of you still need to pay for camp. Make sure to get your registration in as soon as possible.

Reminders for tomorrow

Great job in the weightroom today! You worked hard and kept the place clean. The better the focus the better the result. Take a look around during our workouts and you will see that those who make progress are the ones who are attentive and follow the workouts. Sometimes it's harder to stay motivated during the summer because we don't have meets. Just remember, the season will be here sooner than you think. Will you be prepared to help the team succeed when we compete?
Don't forget our breakfast is tomorrow. Meet at 6:30AM

Thursday's workout

Good workout today. Remember to eat well and treat your bodies right. We don't want anyone getting injured. Tomorrow we will meet at the school at 6:30AM. Make sure you are on time. It shows respect for your teammates and coach.

Tomorrow (Wednesday)

Meet at the school at 6:30AM for our workout. We will talk about Friday (fun day) and have our first Varsity meeting. Tomorrow will be a longer run.

Tuesday's (6-22) Workout

Meet by the track at 7:00 AM for our workout. Just a note.....I have heard that many of you are working in the morning and that an earlier workout schedule would be better. After tomorrow, we will be meeting at 6:30 AM unless otherwise noted. Sorry for all the time changes.

Summer Camp Begins!!!!

We will meet tomorrow morning (8:00AM) by the track at the high school. Expect a light workout and a lot of information. See you all there!

One of the most entertaining invitationals of the year is the American Fork Grass Relays. It may not seem difficult, but on the final couple of bales there will be falls.

Welcome to our new blog!

This will be the new home for the Riverton Silverwolves Cross Country team. I am excited to get things up and running. This will be the place to find information on practices, meets, pictures, and general team news. Please be patient as I get the blog organized.

-Coach Christensen