This Blog is for Murray XC Runners and Summer Miles
Announcements
Announcements
We have another race Friday, August 16th. It is the RAC Invite. We are Hosting.
There is a fee of $5.00 per car. SO, stuff that car full.
If you are driving a car, it is $5.00 dollars to enter. SO PLEASE be prepared. Payment by Card only. I SEE Spectator Payment LINK Left side of the BLOG
We still have runners that need to complete their RMA Register. My athlete completed ASAP!
If you want to run at the RAC INVITE, you MUST complete your RMA.
Monday August 12th 7:00AM LAST Pipeline trail run Up Millcreek Canyon. (Meet at Olympus Shopping Center 3536 Jupiter Dr, Millcreek, Meet to the right of the Grocery Store. Park in front of the Bowling Alley. Parking lot to Car pull. (Millcreek Canyon free to go in is FREE as long as we are out of the canyon by, I believe 8 or 9AM, If not it will be $5.00 per car to leave the canyon)
Tuesday August 13th 3:00PM Meet in Room #117 Murray High School. Murray Park Speed work
Wednesday August 14th 3:00PM Meet in Room #117 Murray High School. Southwood Park with Pushes.
Thursday August 15th 3:00PM Meet in Room #117 Murray High School. Easy run.
Friday August 16th RAC INVITE
(RAC) Regional Athletic Complex 2280 Rose Park Ln, Salt Lake City, UT 84116
2022 Murray XC Summer Miles Start Monday May 30, 2022
Please be careful in HOW MUCH you start doing!Do not just cram a lot of miles these first 2 weeks (especially if you are new or have not been running a lot lately).
Build up and be patient!It is nice to see you on Strava how our Group/Team is doing, and it should be a motivator for you, to want to get out there and run,
BUT NOT AT THE EXPENSE OF DOING TOO MUCH TOO SOON AND GETTING HURT!
If you are unsure of how much to run...contact us Coaches (our contact info is on the blog’s “links” email/phone list).
Make sure you check out the LINKS to all our information about the Summer!!!!We look forward to this amazing time...
WE LOVE THE SUMMER MILES RUNNING!!!!Get excited...it is all about to begin!
Reminders for the Week:
Don’t FORGET TO…. Put your weekly mileage total on the blog. The link is on the blog titled "2022 Summer Miles."
1. Be smart about your miles this week! More experienced kiddos can handle decent miles, and our Newbies, need to take it easy and build up slowly...DON’T OVER DO IT, ALL OF YOU!
2. The Temperature is not going to allow us to “EASE” into the summer! By Thursday, we will be at 84 degrees! So, you probably know what we are going to tell you already...HYDRATE and HYDRATE, some more! Do not put off you are running to later in the day...do it in the morning...get in good habits now to get up at a good time and go to bed at a good time.
3. GET EXCITED ABOUT WHAT’S AHEAD! Be realistic and never underestimate the opportunity or your ability to do something special! It starts ONE DAY AT A TIME...THAT DAY IS TODAY!
Be consistent with your running! Be patient! Be smart and patient!
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!
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)!
Don’t FORGET TO…. Put your weekly mileage total on the blog. The link is on the blog titled "2022 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!
This WILL pay OFF!
HYDRATE!! HYDRATE!! HYDRATE!! This is CRUCIAL that ALL of you are drinking WATER! This is the time to prepare and hydrate yourself in preparation for the upcoming “HOT” months.
“HAVE FUN” We hope that you are seeing/feeling the benefits of even ONE week of summer miles. Again, be patient and continue to build your base.
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.
