http://www.sportsscientists.com

Check out this website it is great!!!!!

This will link you to a video about exercise and intelligence. Enjoy!!!!

WATCH THIS

Track Training Program

Track Millage Progression

Weight Lifting Program

Region

It is time. You are all ready for this. We will leave the school at 2:00 on Friday. The race schedule will go as follows:

3:30 JV Girls

4:00 JV Boys

4:30 Varsity Girls

5:00 Varsity Boys

5:40 Awards

For parents, and other spectators, we will be at the Cottonwood Complex. The easiest way to get there from Riverton is to take I-15 to the 4500 S. exit. Go east on 4500 S. to 1300 E. Turn north onto 1300 E. You will see the parking lot on the west side of the road.

Westlake Invite-Results

Congrats to our Boys JV and Girls Varsity teams. They both took 1st place in the meet. Our Varsity Boys took 3rd overall. I will post the complete results on the board by the locker room.

Westlake Invite

This Friday we will be at Westlake High School. It is a flat course, so we should see some fast times. People wanting to see us can get there by traveling south on Redwood Road to the crossroads in Saratoga Springs (state roads 68 and 73). Continue south on Redwood for another mile or so. You will see the high school on the west side of the road. The races will be held just west of the school. JV starts at 4:00 and Varsity at 5:00.

Saturday Run (9/24)

Meet at the Dimple Dell parking area at 8:00 AM. It is located at about 10400 S. and just east of 1300 E. It is on the south side of the Smith's and 24 Hour Fitness buildings.

Nebo Invitational

This week we will be at Maple Mountain High School in Spanish Fork.

The races start at 3:00. JV girls will go first followed by the boys. The varsity races will start around 4:00.

Here are the directions to the school. They are taken directly from the flyer for the invitational.

How to get there: If coming from the North exit I-15 at the Price/ Manti Exit 258 (US Highway 6 East bound) travel east for three traffic lights (Center Street) and then turn left at the light and then turn at your first right and it is one mile ahead on that road. If coming from the South exit 1-15 at the Price/ Spanish Fork Exit 257 (US Highway 6 East bound) Stay on Highway 6 traveling east for three traffic lights (Center Street) and then turn left at the third light and then turn at your first right and it is one mile ahead on that road.

BYU Invite

The races start at 9:00. The course is at the BYU track just south of the football stadium. They do charge to watch this race (unless something has changed).

MONDAY SEPTEMBER 5TH MEET AT THE SCHOOL AT 7:30AM

Hill Workout

September 2011 Workout Schedule

September Workouts

Address for Utah County Meet-Friday, Sept. 2

Here is the address for the invitational. Races start at 5:00.

Lake Side Park

400 South 1850 West

Orem, UT

August 28 - September 3

Workout August 28 - September 3

Season Schedule-UPDATED

Barring any hosting changes, this should be our finalized schedule for the season. Please note that the Pre-Region meet will be held at 7:00 PM rather than at 3:30 as we have done in the past. Also, the Wasatch Rendezvous will be on the 24th rather than the 23rd of September.

Aug. 27- American Fork Grass Relays
Aug. 31- Pre-Region @Cottonwood Complex
Sept. 2- Utah County Invite
Sept. 10-BYU Autumn Classic
Sept. 16-Murray Invitational
Sept. 23-Nebo Invite
Sept. 30-Westlake Invite

Oct. 7- Region @ Cottonwood Complex
Oct. 19- State at Sugarhouse Park

Optional Meets
Nov. 5- UHSTCA Pre-Footlocker Invite
Dec. 3- Footlocker West Regionals @ Walnut, California

Practice Friday

Hey there is going to be practice Friday at 3 pm. We going to go on a short run together then talk about Saturdays race. Please be there. Coach Christensen will remind you about it on Wednesday when he give you uniforms.

Charity Race

For those who missed the parent meeting, Brady's mom gave us some sad news. Kendra Muller was going to participate on our team this year, but was involved in an accident which has left her paralyzed. There is a 5K benefit run/walk on September 17 for her at O. Roi Hardy Park (12400 S. & Jordan River Trailhead). Please spread the word. More information can be found at kickinitforkendra.org. One of the race organizers contacted me and mentioned that if we have a group of 10 or more that the registration would only be $15/runner. The forms must all be turned in together and this cannot be done online. Send me an e-mail if you have any questions about this.

August 21-27th Workout

Hey everyone we are not meeting early this week because of school. This means you will be on your own. There is a race this week so make sure that you are smart. Get some good training, eat right, and sleep well. Here is the link to your training for the week.

August 21-27th workouts

2011 Races/Time Trials

Here is the link to the 2011 races/time trials good job this year you guys. Lets keep it up.

2011 Races

Time Trial to see who makes varsity is this week.

August 14-20 work-outs

Eligibility Packet & Parent Meeting

If you are planning on running with the team this fall, we need your eligibility packet and fees turned in by next FRIDAY. I will have packets available at the beginning of next week for those who don't already have one. We will also have a parent meeting next FRIDAY to discuss the season. I will post the time and place of the meeting soon, but it will most likely be at the school around 5:00 that day.

back from camp and thursday's practice

I hope you all had fun at the altitude camp. Pictures will be posted soon for all to see. We will not meet tomorrow as a team. The workouts are posted on this blog, so you can see what to do. We will meet again on Friday at the usual time.

Parents-Camp Pick-Up

We have to be out of the campground at 1:00 on Wednesday. I am hoping that we can have everything ready to go by 12:30. If you want to come and enjoy some time in the morning with us before we leave, you are more than welcome to. We will have our relay race at about 10:30 that morning up at Silver Lake (the entrance to Brighton Ski Resort parking lot).

CAMP WEEK!!!!

One of the most successful coaches of all time is a man by the name of John Wooden. He coached collage basketball for UCLA and his team has the record for the most wins in a row without loosing in collage basketball history. Their success came from their character and their desire to always be better not only on the basketball court but in life. If you can perfect who you are success follows in every aspect of your life. Treat people well, have rules and standards for your self, make boundaries and set goal to become better person. If you do this you will be a great runner i promise you that.

John Wooden quotes

"What you are as a person is far more important that what you are as a basketball player."

"Winning takes talent, to repeat takes character."

"If you don't have time to do it right, when will you have time to do it over?"

If you're not making mistakes, then you're not doing anything. I'm positive that a doer makes mistakes."

"It isn't what you do, but how you do it."

"Failure is not fatal, but failure to change might be."

For more quotes go to http://latimesblogs.latimes.com

Workout August 7-13

Additional Camp Info

Remember that we will meet at the school as a group at 1:00 on Monday. All you need to bring is camping and running gear. All meals are provided (you might want to brings some snacks though). Remember that you need to have a ride up and back from camp. We are at Redman Campground in Big Cottonwood Canyon. The campground is just below Brighton Ski Resort. I wish I could get a bus, but that option is too expensive. The caravan up there will leave about 1:30.

Updated High Altitude Registration Info

Okay, for whatever reason the link that I posted isn't taking you to the screen that it should. Here are the new instructions using the posted link:

1-click on Utah.

2-a list of centers should pop up. click on county sports office-salt lake county recreation. it shoud be the 9th option listed.

3-click on register for activities.

4-click on camps & clinics for youth.

5-click on camps & clinics.

6-click on 2011 you camps and clinics.

7-scroll down to riverton high altitude running.

8-click on register.

that should do it. sorry for the problems.

Wednesday Workout

We will be doing the Dimple Dell run on Wednesday. It is located just off 1300 E. and about 10400 S. There is a Smiths and a gym just to the north of the parking area where we will meet. This is a fun and challenging run. It is one of my favorites. See you there at 7:00AM.

High Altitude Camp Sign-up

The registration is online, or you can go to the Murray office (South of Murray Park) to sign up. Here is the link http://www.activityreg.com/selectactivity.wcs Click on camps and clinics for youth, then camps and clinics, then 2011 camps and clinics. Scroll down to Riverton High Altitude Camp.

Hey team these week workout is pretty similar to last week except we are going to add hill workout into the mix.

Weekly quotes

“If you fail to prepare, prepare to fail.”

All the so-called "secrets of success" will not work unless you do. ~Author Unknown

Workout for July 31- August 6

"Champions aren't made in gyms. Champions are made from something they have deep inside them-a desire, a dream, a vision. They have to have the skill, and the will. But the will must be stronger than the skill."
— Muhammad Ali

Week 6 workout July 24-30

To give anything less then your best is to sacrifice the gift. Steve Prefontaine

Click here July 17-23 Work-Outs

Hello again from Logan

I hope the summer workouts are going well for everyone. I wish I could be there with you all, but I know that you are in good hands.

August is coming quickly and we need to get in registration forms for the high altitude overnight camp. I am hoping to have the information flier ready for you by Friday. Registration will probably open at the end of this week, or the beginning of next week.

This is a great experience, so I hope that many of you can come. The food is included so all you need to bring is camping and running gear. You might want to bring a camera to remember the experience. You also get a shirt. Shoot me an e-mail if you have any questions.

We will be discussing spirit packs when I get back for those interested in joining the high school team in the fall. Cross country is a team sport, but your individual effort is needed for our success.

-Coach Christensen

July 10-16 Workouts

July 4th - 9th Workouts

This weeks workouts.

July 4th - 9th Workouts

Hey everyone here is our training information for the season.

Weekly Millage Goals

This will contain our goal millage for each week please try to stay close to your total millage. It will also have a brief explanation of the types of workouts that we will do as well as there purpose.

Pace Chart

This will give an estimated pace for every workout you will be doing this year. If you have any questions please ask. You will move from different charts depending on how you improve through out the year.

Workouts

We are in our first two weeks of camp, so our workouts are pretty simple. Just focus on time right now and run at a pace where you can still maintain a conversation. Beginners need to be running for 25-30 minutes. Intermediate runners should be running 30-40. Advanced runners are looking at 35-45 minutes each day. Take one day off on the weekends.

We have begun our strength training workouts. Those will be held on Tuesdays and Thursdays. If you need to come late, look for us in the weight rooms those days. We have a couple at the school, so if we aren't in one, move to the next until you find us.

We will be holding a time trial this Friday to see where everyone is at. Don't panic. This is just one way for us to help you as runners. It's also fun to look back on and see how much improvement has occurred over the weeks (just ask Cole how his first time trial was last year). Afterward we will have breakfast.

I am excited for all the new runners who have come out. We have a fun time, and have the chance to do some great things in this new region. It will take a lot of hard work, but you will be able to do it.

Coach Christensen will be back on Monday

Hello everyone. I just wanted to let you know that I will be back on Monday. I hope that you are having a good time getting to know the new coaches. They are great!

Make sure that you are staying hydrated and that you take care of your bodies. For those who are new, keep going. The first couple of weeks can be the most difficult and frustrating.

I spoke with Coach Englestead and he said that some of you have paperwork to turn in. If you haven't done that already, I will collect them and take them to the Murray office on Monday.

I hope that you are enjoying running. I have had the chance to do some fantastic runs up here in Logan (when I get a break from studying). Don't forget that running is fun and something you can do when you are old like me.

CAMP BEGINS!!!

Just a reminder that camp begins Monday morning at 6:00 AM. Meet by the track at the school. FYI, we will more than likely be moving our start time to 6:30. That will be discussed during the first day.

Welcome Back XC Runners

I'm very excited for this upcoming year. We will have two new coaches joining us t--Coaches Englestead and Henderson. They are excited to work with you and I think you will be happy with these two new additions to our team.

Our summer camp will begin on June 20th, so make sure you sign up. There are some forms in the main office at Riverton High School, or you can also register online. Send me an e-mail (michael.christensen@jordan.k12.ut.us) if you have any questions.

Just a few reminders...Make sure you are taking care of your body (eating, sleeping, and staying hydrated). Start working on your abs if you haven't already. Set 3 goals that you want to achieve by the end of summer. Finally, get involved in some low-impact aerobic activities like swimming, biking, hiking, etc. These are important and will help you in the coming months.

-Coach Christensen