Saturday, June 30, 2012

Time Trial # 1

Great job everyone on the time trial today. I am really excited for the year. There were a lot of very good performances. I am expecting a very auspicious year for our team.

The results and videos from the race are up and ready to view on the side bar.


Friday, June 29, 2012


Time trail is tomorrow at 7 am. Make sure you are prepared and ready to go.

Pre-race Tips

1. Get good sleep - Maintain a good sleeping routine: That means go to sleep at around the same time every night and wake up around the same time.

2. Eat right - Carbo load two day before and hydrate  - eat about 3-4 hours before your race. If you don't want to sacrifice sleep you can eat almost all the way up to your race but the food is going to be progressively get less and easier to digest. Good breakfast food would consist of muffin, pancakes, hash-browns, toast etc.

3. Visualize you race -The night before your race find a quite dark room were you can relax and be alone. Make a plan and imagine your race. Imagine feeling good, running easy and having fun. Imagine having success and finishing strong. Be prepared for the unexpected.

4. Goals - Have small and big goals for the race. Example: Staying relaxed, finishing strong, maintaining  good running form, no mental lapses, beat previous best time etc. Goals should be set on things you can control over.

4. Warm-up -You should develop a warm-up routine Find a place to relax and deep breath.  Do a 10-15 minute jog to get muscles loosened up and the blood flowing. Do some pylometrics and ground drills that will help stretch and looses the muscles.

5. BE MENTALLY TOUGH. Don't settle for mediocrity. Always do your best in everything. Regrets are always accompanied with a lack of effort.

Bernard Lagat

Thursday, June 28, 2012

Spike Night

Hey team spike night is tonight at 6pm @ Run Great by the high school. This is a great time to get shoes because they will give us 20% off. Let's make sure we are there.

Wednesday, June 13, 2012


STEP ONE: Determine weekly mileage -Example beginner week 3 = 20 miles
STEP TWO: Determine Long slow distance day by * weekly total by .2. - Example 20*.2 = 4
STEP THREE: Determine the other 5 days mileage total.  1. 20-4(LSD) = 16 and then  2. 16/5 = 3.2
So your week looks like this.

Sunday - Rest
Monday - LSD 4 miles
Tuesday - 3.2
Wednesday - 3.2
Thurday - 3.2
Friday - 3.2
Saturday - 3.2

Try to hit your mileage goals for each week. If it feels like it is to easy or to hard revamp what tier you should be in. Be consistent, that is the key. Keep in mind that mileage will increase and get harder as the season progresses.

Saturday, June 9, 2012

link issue for registration

The link might take you to a map of the U.S.  If so, you will have to do 2 additional steps.  Click on "Utah", then click on "County Sports Office-Salt Lake County Recreation".  From there, follow the directions from the previous post.  SEE YOU MONDAY at 7:00 A.M.!!!

Tuesday, June 5, 2012

Registration for summer training

The instructions for the summer registration are on the packet, but if you never got one (or maybe lost it), here they are:  Go to this link click on "Camps and Clinics for Youth".  Click on "Camps and Clinics".  Click on "2012 Youth Camps and Clinics".  Scroll down to "Riverton Summer X Country".  Click on "Register" and follow the instructions.