TRAINING HAS STARTED. 12/17/12

Our track season training has started. The work-out information is on the blog.  Check out the whole document and know exactly how many miles you are doing. Make a season plan.

We are in a great position right now. Our team is REALLY GOOD we have a very good chance of winning state this year. The time we put in today makes the difference when in counts in the future. What do we want this season?

12/18 - Team meeting after school. BRING AS MANY PEOPLE AS POSSIBLE.

Saturday's Course Map

Hey guys, here is our course for Saturday. It's mostly on the Jordan River Parkway.  Don't worry, you don't have to run the whole thing--we'll have cars available to pick you up whenever you're done.We will be carpooling up to the north end of the course from Riverton High School at 6:00 a.m. Don't be late!

SATURDAY SILVERRUSH FUNDRAISER

1. Riverton XC our silver rush fundraiser is this weekend. PLEASE BE PREPARED and GET PLEDGES for the miles you will be running.

Where: Meet at the School

When: Saturday at 6:00 AM

Be prepared to run far. I will have aid stations throughout the run!!!

2. Running will start up again on the 17th. GET READY TO GET FIT!!!!!!!

3. TEAM MEETING ON THE 18th at 3:15 pm get people there PLEASE.

Cross Country Team's Silver Rush Fundraiser

What: Pledge money for how miles ran.
When: 12/15/12
Time: 7:00 am

Team make sure to get your pledges. If you have questions contact Brady.

Footlocker

Here is a last minute reminder.

1. Bring money for 4 days of food and snakes or pack enough food.
2. We leave at 6am Thursday morning be there before 6 so you don't get left or hold up other teams
3. Bring your own non-Riverton issued race gear.


Footlock info Click HERE
AF Davis will be running at NXN team nationals Click HERE to watch coverage

Doing the Little things

Races are won months before the race even starts by the little things that we do everyday. 

When it comes down to those big moments in your life if you have done the little things then you should know with perfect confidence that you will preform your best.

These little things we decide to do or not to do shape our lives. They shape our fitness levels, our family relationships and our careers. Make the most out of life! Be the best person you can be.

CLICK HERE FOR MORE QUOTES

Thanksgiving Break

Hey Team,

From Wednesday to Saturday training will be on your own(OYO) due to thanksgiving. Check the blog for workouts. I will meet on Wednesday at 10 with anyone that wants to workout. Make sure you guys are still working out during the holiday  Footlocker is coming up and you want to run well.

I put the results of the Kosmin test on the blog result page if you want to look at it.

Happy Thanksgiving!!!!!!!!!!!!

UP and Coming

1. Practice is on your own tomorrow(OYO) none of the coaches can be there.

2. Guy run at regional this weekend. Everyone wish them luck.

                    a. We are leaving at 2:45 from the school
                    b. Bring money for meals. You will pay for atleast 4 meals and snacks.
                    c. We will try to make it back Saturday night
                    d. Get your parents to excuse you on Friday.
                    e. Sign up for USATF. Member number 34-108

3. All your paper work and money should be in for the Footlocker Race.

                     a. Paid the $285
                     b. Filled out option 1 form    
                     c. Filled out school overnight form
                     d. Filled out medical release form w/Notary
                     e. Registered for the race.    

4. Thanks you all for still coming out and working hard. It will make a big difference when track comes around.

PRACTICE TOMORROW 11/10 AT 8AM MEET AT THE SCHOOL

ALL PAYMENTS FOR FOOTLOCK NEED TO BE IN

Footlocker Registration Link

I don't know about anyone else but I had a hard time figuring out how/where to register for Footlocker.. So here's the link:

http://www.active.com/running/walnut-ca/foot-locker-cross-country-championships---west-regional-2012

It goes from $15 to $40 after November 17th so do it quickly.

-Spencer

Practice Tomorrow 11/2/12 at 8am

Uniforms

Uniform hand in Monday and Tuesday. 10/29

XC STATE ALL TIME LIST

Click HERE


YOU GUYS ROCK!!!

UP COMING EVENTS

1. SATURDAY: Sojo marathon - Meet at the school at 7. We will do a short run and car pool over to our aid station.

2. 10/22-10/27 Training is ON YOUR OWN. This does not mean that you don't run. We are still training as a team until December 1st. Get together with your friends on the team and go running. Practices as a team will begin back on the 29th.

3. Make sure everyone is still training.

4. Team Banquet is coming up. We are thinking about Wednesday 11/01/12.  Sign up for food assignments above.

5. Team 5k fundraiser will be Saturday 11/03/12. Let people know. Details will be put up on the blog later. This will help subsidize your footlocker and Nike Regional cost. So the more people you get out to run the cheaper the trip will be for you.

2012 XC State Championships

Both teams were prepared for state. You all had worked hard all season and came out and proved it. Congrats on fantastic races and making Riverton history!!

Girls
Amazing race!  You had a spread of 1:56 that was a better spread than both Jordan and Bingham that means an awesome wolf pack. Girls team average was 20:30. Everyone had a personal record. McKayla was 2 seconds off the school record time and Erin made it on the record board. A lot of great things came out of the race. And to finish it off girls team took 6th!! Best ever in Riverton history!! Great job girlies!

Boys
Boys came out ready to race. They knew what they had to do to be successful and got it done. They had a spread of 34.2 seconds that was better than both American Fork and Davis. Their average time was 16:12. You took 3rd best in boy's xc history and 5th in all divisions at state!! This shows how solid of a team the boys are!! Great job boys way to show everyone who Riverton is!!

For State XC race results click HERE

Upcoming events

Tomorrow Oct. 17 - State: everyone needs to come and support bus leaves at 12:00.  Excused at 11:30. Dress up for school. Be prepared for all types of weather

Saturday   Oct. 20th - Service project:  we will be a support group for  the sojo marathon. Meet at the school at 7:15am. We will give assignments after that.

STATE BREAKFAST

Hey the administration is treating the varsity runners to breakfast in the lunch room  to congratulate you for going to state.

When: Tuesday at 7AM
Where: Lunch Room

Who is going

Girls
Britney
McKayla
Erin
Brooke
Ally
Kylee
Maddie
Katie

Boy
Sam
Sam
Brady
Clay
Michael
Isaac
Parker

Congrats

BUS LEAVES AT 12 on Wednesday for state
Girls run at 2
Boys run at 3:30
PRACTICE SATURDAY AT 8AM

$50 DOWN PAYMENT FOR FOOTLOCKER DUE 10/12/12

Riverton's State History

Boys

Year	Place	Average Time	Best Time
2011	5th	16:51.8	16:30
2010	7th	17:05	16:07
2009	7th	16:56	16:43
2008	0	0	16:29
2007	8th	17:20	16:11
2006	10th	17:21	16:16
2005	12th	17:27	16:41
2004	12th	17:52	17:13
2003	0	0	0
2002	0	0	0
2001	0	0	0
2000	0	0	17:45
1999	0	0	17:08

Girls

Year	Place	Average Time	Best Time
2011	0	0	19:45
2010	0	0	21:01
2009	7th	20:38	19:40
2008	12th	20:56	19:59
2007	14th	20:58	19:14
2006	12th	20:51	19:52
2005	12th	21:35	20:45
2004	0	0	0
2003	0	0	0
2002	0	0	0
2001	0	0	0
2000	12th	22:40	21:13
1999	14th	24:01	21:16

REGION

Girls

Girls came out ready to run. Every individual was prepared to run their best. Comparing Pre Region to Region JV girls had an average of 2 minute improvement. Good job keep up the improvement! The Varsity girls ran a controlled race; with a mile and a half to go they were 25 points behind Lone Peak, BUT Lone Peak had no idea what was coming!! At Pre Region McKayla had a time of 21:28. At Region our top five girls were within 15 seconds of that time. Way to go Girls! Let's keep that mindset and continue to work hard so we can throw down some PR's at state.

Boys

JV had a terrific performances! 10 of the boys were under 20:08. It goes to show how hard they worked throughout the entire season. Varsity had a great steady race perfect for qualifying for state. There were some injuries and sicknesses, but that did not stop their consistency. They had a spread of 33 seconds as compared to AF, which was 36 seconds,  and Bingham, which was 55 seconds. Way to go Boys. Wolf Pack! Let's get 'em at state!!

For Results Click HERE

Just a preview of state... 

Footlocker

A $50 dollar deposit is due by the 15th of October.

Click HERE for information on footlocker.

Park City Invite

The meet went well this week. The course was a 2.95 mile race at a higher elevation and with half the course  being uphill.  We are starting to really hit our strides and you can see fitness improving. Almost everyone at the meet this week PR'ed. This was despite a killer workout that left most of your legs really sore. Remember that our main focus is for Region and State. Things are really look promising for both the guys and the girls. Only one more week until region. This crunch time. All the time, effort and hard work you have put in has been for these last two races let's make them good.

For results click HERE

Great moments are born from great opportunity.
And that's what you have here tonight, boys.

That's what you've earned here, tonight.

The Miracle

TOMORROW'S WORKOUT

MEET AT THE SCHOOL AT 6:30 AM

We will be running a race to support a young lady who was diagnosed with cancer. The race cost $25 we are not going to pay that. We will just pitch in a little bit from us all. We are going to say $10 dollars a piece but it is not required. You can pitch in whatever you want.


Thank and congrats on racing great this week. I was very impressed how well you all ran the workout earlier in the week was brutal and should of effected you performance  at the race this week.


  Bywater Park 3149 E Banbury Rd (7420 S), Cottonwood Heights, UT

Park City

Meet at 12:45 to leave for park city tomorrow.

This is a big meet. Be prepared to run fast.

Service Project

Our service projector for the year is to jump in a 5k this Saturday 9/29/12. This will count for our practice. It is to help support an old teammate of Shelise and Myself. She is in her 20's and has been diagnosed with ovarian cancer. Some friends of her's are putting on a 5k to raise money to help pay for medical expenses. To register click HERE.

We are going to meet at the school at 6:30 and car pool over to the course. We think the fee is probably to high to require so we want you to donate what ever you can. And we will just go run the 5k to show our support. Thanks everyone.

Park City Invite

1. Park City Invite is this week. There will be a Parent/Coaches/Spectator race at 4:00 pm for all you parents who want to run. There is no cost but you can make a donation. The kids will run after, starting at 4:45.

The schedule goes as follows

4:00 Open/Public Race (donation only -- no fee)
4:35 Girls 3 Mile JV
5:10 Boys 3 Mile JV
5:45 Girls Varsity (Top 10) 
6:20 Boys Varsity (Top 10) 
6:50 Awards


2. They just put out the national rankings for high school Cross Country. Congrats to our boys for being ranked # 40 in the nation out of about 20,000 high schools.  Click HERE to see the rankings.

Nebo Invitational

Both boys and girls raced well on Friday. The course was a 3.1 miles. The only other race that has been a true 5k was Pre Region. Comparing those, many of you have dropped times considerably since that race. Congrats! Hard work pays off!!

Boys had a chance to step up and see what it was like racing at a higher level and rose to the challenge. There are a few who could have gotten in the top ten in the race they normally race. Being the best requires competing against the best! Way to work hard and step up!!

Girls also raced well. A lot reported on the race being long mentally. Mia Hamm said “The vision of a champion is bent over, drenched in sweat, at the point of exhaustion, when nobody else is looking.” In order to be a champion, one must be able to challenge herself. Everyone in that race experience the same race, but it is how each individual reacts to it determines the champion. I saw each girl mentally tougher than the beginning of the year. Good job girls!!

For race results click HERE.

Good Flo Track Videos

MAINTENANCE WORK Arizona Girls Team Click HERE

BYU JARED WARD CLICK HERE

AMERICAN FORK INTERVIEW CLICK HERE

BYU INVITE

Friday

Good job varsity boys at your race. We competed against the best teams in the state and nation. Ogden, Davis and American Fork all are ranked in the top 10 in the southwest region. American Fork and Davis are  both ranked in the top ten in the nation.  We are competing with them. They are not unbeatable. The hard work that you guys put in is showing and you have put yourselves in position to some great things. Crunch time is now let's not ease up.

Interesting fact is that we were the first team to get all seven of our runners in. WOLF PACK!!! 

Saturday

Girls race went well. This was one of our first races we were able to have a full strong team. We had the second best team spread and took 5th out of 15 teams. Our 3rd - 6th runners were only 30 seconds from each-other.We were also the 3rd team to get 5 runners in. We were also the 2nd team to get 6 runners in.  This is a good indicator of our depth and potential. We are there with some good teams. Let's keep working hard and push that pack up.

I want to say how proud I am of you guy that were called to race against competion that was above where you have ran this year. Thanks for working hard and giving it your all. The teams focus in races is getting better and you are learning how to race. This focus is usually a good sign of PR to come. 

For results click HERE 

Murray Invitational 2012

"You always have to prepare for the obstacles that are going to come. Consequently, when they do come, it doesn't affect you mentally near as much as when you're unprepared for them."
-Lou Holtz

There were a lot of great athlete who came out to run. Girl's team was focused and ready to compete and the boys' hard work paid off -- top 4!

The main focus to learn from this race is preparation. It is an important thing to be prepared in racing. Know your opponents, know the course, know what you are capable of and be prepared to act. Big races need this type of preparation and is what will take an athlete to the next level. This was a good race to learn for Region and State. Be prepared.

For Murry Invitation Results click HERE

SATURDAY LSD RUN 9/8/12

We are meeting at 10500 S 1300 E Sandy, UT 84094 at 7am for the Dimple Dell run.

Distance run Monday September 3rd is on your own

Utah County XC Invite

For results click HERE

Many of you learned what it is like to run as a team today. Synergy is defined the sum is greater than its parts aka 2 + 2 = 10. It is a powerful feeling experiencing synergy and racing next to your teammates. Members of the team were inquiring what synergy was and why it is important to pack up during a race. I explained the “Lessons from the Geese”.

This was an article re written by Ron Pereira:

The Way of the Goose: 5 Running and Life Lessons

April 21, 2009 By Ron Pereira

We humans can learn a lot from geese. Yes, that’s right, geese. In fact, in 1991 Angeles Arrien gave a speech called “Lessons from Geese” that was largely based on the work of Milton Olson. What follows is my take on the story.

Lesson 1: Fly Together

It’s truly a marvelous site to see a group of geese flying together in perfect V formation. Research has shown that as each goose flaps its wings an intense uplift is created for the birds behind them. Further studies state that this “teamwork” adds 71% more flying range compared to a goose flying on its own.

Moral of the Story: Partnerships and teamwork rule the day. The days of the Lone Ranger are long gone (bad example, as even the Long Ranger had Tonto but you know what I mean). If you surround yourself with excellent people you’re far more likely to succeed than if you attempt to go at it alone.

Lesson 2: Stay in formation

If you’ve ever watched geese fly, you’ve likely seen one fall out of formation. And when this happens the fallen away goose begins to struggle mightily until it manages to fight its way back into formation.

Moral of the Story: Once you’ve established a good team stay together and work together. Sure, times will get tough and you may become annoyed with one another from time to time… but synergy cannot be created by a single person working in isolation.

Lesson 3: Rotate

While flying in V formation the lead goose eventually tires and rotates to the back of the pack to re-charge their battery while another goose takes its place at the front.

Moral of Story: It’s important to share the load amongst team members. It’s also important to ensure that all workers are cross trained and able to perform multiple tasks.

Lesson 4: Honk

While it’s not always possible to hear from the ground, geese are a noisy bunch when flying in V formation. There are several theories of why this is. One theory is the geese honk to encourage each other… while another theory hypothesizes the honking is used to communicate where each goose is. You know, hurry up pal (honk, honk) I’m right on your feathers.

Moral of the Story: No matter the reason for goose honking, it goes without saying that we should always communicate with one another offering encouragement as needed. We should also have ways to communicate when something is not right.

Lesson 5: Leave no Goose Behind

Whenever a goose becomes unable to fly (becomes sick, gets a bullet in the belly, etc.) two other geese fall out of formation and stay with their fallen comrade until the impaired goose is able to fly or dies.

Moral of the Story: The best teams I’ve ever been on were made of people who genuinely cared for each other and would always help each other out no matter the situation. It seems geese figured this out a long time ago.

This is a great article on the importance of synergy and packing up!! Great job on your race today! Hard work and team unity always pay off!! Results will be posted soon.

Pre-Region Results

The course of our lives is seldom determined by great, life-altering decisions. Our direction is often set by the small, day-to-day choices that chart the track on which we run. This is the substance of our lives—making choices. Gordon B. Hinckley 

Click HERE for results.

Girls Team Scores

1. American Fork  3, 4 , 5, 6, 7  =  25

2. Bingham  1, 10, 11, 16, 17 = 55

3. Lehi  2, 12, 15, 21, 33 = 83

4. Riveton 14, 18, 23, 29 ,41 = 125

5. Lone Peak 24, 25, 26, 27. 28 = 130

6. Pleasant Grove 13, 20 , 31, 32, 34 = 130

Girls 4th place isn't to bad but I know just like us, Lehi and Lone Peak were missing a few of their top girls. We can go to state this year and finish well. We just need to work hard and together. Thanks for your effort. People who do things with all their heart are the funnest people to watch and be around. GOOD JOB!

Boys Team Scores

1. American Fork - 1, 3, 4 ,5, 6 = 19 Others 10, 15

2. Bingham - 2, 9, 17, 18, 19 = 65  Others 21, 28

3. Riverton - 7, 8, 11, 16, 25 = 67 Others 26, 30

4. Lone Peak - 12, 13, 14 , 20, 22 = 81 Other 24, 34

5. Lehi -  29, 31 ....... 

6. Pleasant Grove - 41......

Note: 1) Look how important the 6th and 7th guys were in this race. 2) If every guy moved up only 3 seconds we would have beat Bingham by about 8 points. Just go to show how important it is giving a little more. This means in races and practice alike. Doing something extra here and something extra there. Being a little more mentally tough during the race. These little decisions can make a BIG difference. 3) Excluding AF's first runner our pack isn't far away.Next step pushing that pack up a little closer to AF''s pack. Let's chip away at them through the season. Guys you are looking sharp. You closed that last mile faster then any other team. Your hard work is showing and will show a lot more as the season progresses. Way to go today i am proud of you.  

Highland Invite

Stick to your task till it sticks to you;
Beginners are many, but enders are few.
Honour, power, place, and praise
Will come, in time, to the one who stays.

Stick to your task till it stick to you;
Bend at it, sweat at it, smile at it too;
For out of the bend and the sweat and the smile
Will come life's victories, after awhile. 

Girls great start to the season. I loved seeing so many personal best. Improvment only comes to those who put in the effort that is required. I was very impressed with your determination are hard work in the race. Many girls were put into new positions. Some were hurt, most it was your first race, some the first time called to represent at the varsity level. Thanks for you EFFORT. Great people are those people who keep pushing even when it is hard. Keep it up, have fun and this year will be rewarding. 

Guys wow! Nice job!  First of let's give a shout out to our freshman and Sophmores. Congrats on finishing so well as a team. Tyson good job at putting yourself in a position to win the race. Congrats Jonathan for being in the top 20. JV I was very impressed with your good performances. It is just the start of the year and a lot of you guys are hitting personal bests or around them. You should expect much more improvements to come when we start doing race specific workouts.

Varsity boys congrats on taking 2nd place over all and beating some very good team. You guys are a perfect example of what hard work can do. No one but us expected us to finish that well.  Now that we have ran well there is going to be a target on our backs. Bingham, Lone peak, American fork and Davis all looked really good this week. They are working hard and they all want what only one can have.  Let's keep working hard and doing the little things.