WEEK 2 SUMMER MILES!! (PRD)

WEEK 2 SUMMER MILES!! (PRD)

Hey everybody GREAT job on WEEK 1 of SUMMER MILES!!! 

 IMPORTANT INFORAMTION and CLARIFICASTION.

1. We have a meeting on Friday June 5^th where we will be given direction on how to proceed with the summer, Cross- season and practices. We will facilitate ALL information as SOON as We KNOW. 

 2. Be consistent with your running! Be patient!  Be smart and patient!

Most are probably feeling a little beat up from jumping up in mileage.  Don't try to get it all in right now. 

Let your body adjust and get stronger.  As it does this, you    will be able to add mileage and reach your goals! 

3. ALL RUNS NEED TO BE AT AN EASY PACE RIGHT NOW.  There will be a few pushes here and there (we will tell you specifically when),

but YOU MUST KEEP YOUR PACE EASY FOR NOW.   Let your bodies adjust to the mileage.  The speed stuff will come later! 

NO MEDIUM/MODERATE INTENSITY...AT ALL (unless we specifically tell you to)!

4. Don’t FORGET TO….Put your weekly mileage total on the blog.  The link is on the blog titled "2020 Summer Miles."    

To clarify, not everyone may know what we count as summer running, so please pay attention.

if you need to be biking (injury or just a change), YOU CAN ONLY COUNT 1/4th of your biking miles as running miles.  So, if you did a 8 mile bike ride, then you MUST put on Strava that you did miles.

Hiking and walking are not running.  They do not count as summer running miles, and do not create the same effect on our bodies as running does. 

NOW, THERE ARE SITUATIONS THAT YOU MAY NOT HAVE A CHOICE...please talk to us, and of course we work around situations that come up such as: vacations, some camps, we have allowed those miles, or other situations...

just talk to us Coaches and we will help you!

5. as your Coaches (Quarez & Bowen) we are EXCITED about the WORK/MILES that are being RAN!! Keep up the AWESOME work.

This WILL pay OFF!

 

6. HYDRATE!! HYDRATE!! HYDRATE!! This is CRUCIAL that ALL of you are drinking WATER! This is the time to prepare and hydrate your self in preparation for the upcoming “HOT” months.

7. “HAVE FUN” We hope that you are seeing/feeling the benefits of even ONE week of summer miles. Again, be patient and continue to built your base.

8. If possible, get together in SMALL groups, encourage each other whether you ran together or not. GIVE KUDOUS on STRAVA, through the GROUP me,, ETC, anyway possible keep each other encourage.

Last, We as your coaches care and miss you ALL. Stay STRONG! KEEP RUNNING!, And most important KEEP BELIEVING!! 

Here is some thoughts on SUMMER MILES from An OLYMPIC runner.

(SO you know it is NOT just your COACHES!!)  Good TIPS!!!

This year’s THEME

This year’s THEME is PRD see pictures throughout the BLOG!

RUNNERS Check the BLOG Weekly if NOT DAILY, for information, updates, workouts etc.… Utilize the RESOURSES    on the BLOG!!!!

 INFORMATION FOR YOU-LINKS-FYI IMPORTANT and USEFUL information

·         Summer wave patterns

·         Summer Miles Program

·         Sign up on STRAVA

·         M, W, F Day Runs

·         Evening Runs M, W, F

·         Tuesday Thursday Runs

·         Operation MxM

·         Run Spartan

·         Striis Strido

·         Vivet Spartanae

·         2020 Summer Miles (please put your name on the google docs so you can input your weekly miles)

·         Team Email/Cell phones (Please put your information on the google docs so we can communicate/contact you)

2020 SUMMER MILES YOU MUST PUT YOUR MILES ON THE BLOG, WEEKLY (link is located on the top of the "Links" section)!  To be considered for our Running Camp and just to show your dedication to this Team, please put your miles on every Saturday evening or Sunday.  All workouts MUST BE ON STRAVA!  You need to be showing your workouts on Strava and be on our MurraySpartansXC group/Team on Strava (if you are not, check the "links" on the blog for how to use Strava and get signed up...it's free! and you don't have to have a GPS watch...manually put in your run).  If you have any questions about these 2 items, please contact us!!!!!!

The Running Camp is Tiled HARC

High Altitude Running Camp (HARC)

This should be your GOAL. It is your choice. It is not easy to get there, and not required to have to go to be on our Team, but anyone and everyone who has shown they are committed and capable, gets to go. With the restrictions we have, we may have to make some adjustments about how this might happen or work, but we will figure it out (some type of HARC WILL HAPPEN!).  YOU just keep running and training like you want to get there, if that is your goal.

WE know that with this entire COVID-19/Virus it has caused us to have to adjust our lives. The awesome thing about RUNNING is that we can STILL workout, SET mileage GOALS, and reach them. Now how often we can meet? Practice together? Etc. we are going to have to figure things out. Our hope is that things Will change, and we can get back to some sort of normalcy. Until then, we MUST be smart and take care of ourselves. Again, NOT sure when we can have any kind of TEAM runs or practices. Once we have any information or directives given to us by USHAA and Murray School District we will let inform you and we as a team will adjust accordingly.

THIS first week and maybe longer you will be on your own, IF you meet up with other RUNNERS. PLEASE be SMART gather only in small groups, keep safe distance as you run, stretch, do core, etc..

I’m EXCTED to see how many of you can and are WILLIING to get out there and get your SUMMERS MILES started.



Remember that your SUMMER MILES start Tomorrow! Let's DO THIS!!!

Are YOU ready for your BEST season yet!, with the corona virus, we will still need to be careful and prepared to HOLD OURSELVES ACCOUNTABLE TO DO THE WORKOUTS OR DO THEM ON OUR OWN (or in small groups that YOU communicate and make).  There are lots of different "Feelings" about this virus and what is has done to us and how serious we should be as well as worried about it.  

If there is a chance that any of us could get sick (We don't care what the disease is), WE need try to do everything we can to stay healthy! 

We need to get out there and put in the Time, the Effort, the Sacrifice!  Why would it be any different in handling this virus!  We might be able to have a "type of practice" sometime soon. We are STILL waiting on guidance/direction from USHAA, Murray School District. YOU NEED TO KNOW THAT THE "NORMAL" type of meeting will need to slightly change and will look different.  Don't complain about it, don't assume that doing your part is less...as crazy or difficult as it has been (and could be), what has been good about what has happened to us so far is that IT HAS TRULY SHOWN WHO IS READY TO RISE TO THE OCCASION. So, no matter what has happened, START and decide what you want! 

Summer Miles officially starts NEXT MONDAY... Memorial Day May 25^th. THE BEAUTIFUL THING ABOUT SUMMER MILES IS THAT IT IS LIKE A "STARTING OVER" BUTTON!  It's a chance to reset and begin fresh...to keep going with a new drive and goal to go after!  The start of Summer Miles will still be on your own.  Meaning, there will not be official practices (We still don't know exactly what the guidelines will be as in pertains to these NEW PHASES). When we are able to have practices, we just need to be smart and keep a smart distance from each other...IF YOU ARE SICK OR UNDER THE WEATHER IN ANY WAY...STAY HOME, Until you are recovered/feeling better and it is safe for you to be around others.   

There most likely be some small changes to how practices go.  The blog will tell you where or when or at least the type of workout we will have for the day, for the week.  YOU NEED TO BE BETTER AT READING THE BLOG SO THAT YOU KNOW WHAT TO DO! 

Team Day practices on Monday, Wednesday, and Friday (See the LINK on the LEFT side of the blog)

Night Practices MTWT are recovery runs (SEE left side of the blog)  

Tuesday and Thursday practices (SEE left side of the Blog) will be about Strength workouts and getting out to run! Girl’s will oversee the Run and Core on Tuesdays, Boys on Thursdays.

Continue to communication with your Coaches and team!  There is no excuse to not be able to talk to us, send us a message, a Group me, or an email/Zoom meeting. But it is up to you!  To reach out and ask, we are HERE for each other.

If any of you are not on Strava (especially the MurraySpartansXC group...see the blog links for how to join Strava and steps to get on the Team/Group), Communicate with us if you have any concerns or if a day or 2 has some issues...JUST COMMUNICATE and we will always be able to work things out!  We just really want to help ALL OF YOU. 

Your Senior’s and Coaches will be coming up with an XC Theme for 2020!  We will reveal the Theme on Wednesday, May 20^th on our Team ZOOM Meeting at 3pm.  (Information below was also sent out VIA the Group me.) All are invited, runners, parents, etc.

Time: May 20, 2020 03:00 PM Mountain Time (US and Canada) Join Zoom Meeting

https://us02web.zoom.us/j/86113919675?pwd=ZCszZTZZSFNFNGYwMGRkcUZ1UHEwQT09

Along with STRAVA we have a LINK on the left side of the Blog. 2020 Summer Miles. Click on the LINK and a google docs form will open. PLEASE add your NAME to the list. This along with STRAVA will help to keep track of your SUMMER MILES. So, add your name!

Another LINK on the left side of the Blog is the TEAM EMAIL/PHONE FORM. This really helps us to contact you if needed and other runners to get a hold of you to join in on runs. This list along with GROUP ME and the BLOG will help us to reach ALL runners and families.

PLEASE DO NOT ALTER THE GOOGLE DOC FORM for SUMMER MILES and TEAM EMAIL/PHONE Forms. You can edit the forms so that you can add your mileage and update your information. THANKS. 

AS coaches, YOU matter to US…or we wouldn’t put in the time to help EACH OF YOU! To make and do these things (like the blog, Summer Miles, workouts, Canyon runs, HARC \, Night runs…all of it!)

Just KNOW that YOU are WORTH it!! 

           Front Left Chest of Team Jacket                                 Back of Team jacket your NAME

MXM Front of Summer Miles Jacket           Runner/YOUR miles Back of Summer Miles Jacket

         Front of Big Cottonwood Canyon Shirt                                      Back of BCCR Shirt


Will Explain these on the ZOOM Meeting Wednesday May 20th 3PM. SEE YOU THEN!

First OFF HAPPY MOTHERS day to ALL your MOMs. What a GREAT day to celebrate ALL that these amazing women have done for ALL of us! WE LOVE YOU ALL!!!

This week’s THOUGHT!!

The Ultimate goal is to KEEP running. We know that some of you are wanting more. Running on your own is hard and difficult. We as coaches can’t stop you from running with anyone or meeting up together. If YOU do CHOOSE to meet up with others, PLEASE keep your social distance and be smart.

Keep HYDRATING!!! It’s good for YOU! And it’s a HEALTHY habit and makes a BIG difference in how you FEEL while running, this is TRUE whether is an intense ru8n or an easy run, HYDRATE!!

When ALL this is done, THERE WON’T BE ANY REGRETS HAVING PUT IN THE TIME RUNNING!! Continue to RUN not easy but it is well WORTH it. It would be very easy NOT to run, but we know that ANYTHING worth having will take TIME and EFFORT! Continue to PUT in the EFFORT

IT WILL BE WORTH IT!! 

STAY STRONG!!!!

As long as you are alive and as long as your heartbeat keeps bumping, never give up, stay strong and keep pushing forward. This video covers why you should never quit, How to motivate yourself to not give up

An APPRECIATION of Running!


As I have gotten out and ran these past few weeks, especially during this Covid19 pandemic. While running I have thought often about the blessing it is that we and (I) have running and this team. I look at this as an opportunity and appreciate it for what it is. We have this chance to have an outlet. The outlet of running, I can’t tell you how many times if I’m ever feeling cooped up, needing a break, that I can lace up my shoes, head out the door, and enjoy a good run. It helps me to relax, refocus, rejuvenate, and strengthen myself. We can still improve, prepare ourselves for our upcoming summer miles and season. Not many sports are able to do so.

I have listed a few thoughts about running that I hope you can identify and relate with. 

Running made me mentally tougher. Competing in sports — can build mental tenacity. But running does it in a different way. For most of us (the non-elite runners), the competition is with ourselves. Training to run a 5K as fast as you can? That race will test your will in ways you won’t expect. Discomfort hangs over you. So does pain. And the nagging voice in the back of your head that tells you to quit. Overcome those things and you will emerge a tougher person.

Running got me outside more. I’m not a treadmill runner. I’ll do it if I must, but most of the time I’m outside running the streets or kicking up dirt on the trails. Being outside on foot helped me get to know my community better. It got me into the woods, over the hills and into new places I’d never have seen in a gym, on a court or sitting on the couch. I’ve seen, heard and smelled things that will stick with me for as long as I have memory — the sweet scents of spring flowers, the swoop of an owl bearing down on its prey. And so much more.

I met some awesome people through running. One of the smartest things I did was I got involved in a run group, A XC team. They greatly expanded the number of people I consider friends. This new group of friends got me involved in such wonderous adventures. I have run SO many races, Ragnar races both road and on trails. Each moment, each memory, and each experience has enriched my life and blessed my life with some amazing people that I will NEVER forget. It’s hard to explain to others the bond that is shared through this running experience. Without running, I’d know none of these people and would have been poorer for it.

Running helps quiet my mind. Look, man. Everyone’s got problems. I don’t know anyone who’s lived such a charmed life that they can say they’ve never dealt with some sort of hardship or hurt. But there are events of loss, pain, anger and sadness that can pile up and overwhelm you. Especially if they pile up all at once. That’s where this running came along at just the right time, especially with all this Covid19 stuff. I hope we can all appreciate that we HAVE an opportunity to continue to press forward, to get out and run and to strengthen ourselves mentally, emotionally and physically through running.  None our lives are any harder than each other’s, But it sure would feel harder if not for the opportunity that each one of us has to go out and run those miles, however you spent them either pounding pavement or devouring trails, Get out there and RUN!

We as coaches miss ALL of you! We hope that you ALL are doing ok. We encourage you to get out and RUN!!!

Lockdown has been a strange experience for runners, whether you are unmotivated, unable to get out of the house, or feeling lonely, remember we are all in this together.