PROGRESS!

 

It is difficult to always see and understand the PROGRESS we are making.  Do we recognize the things we did better than last week or maybe even yesterday, or from the beginning of the summer?  Are we too focused on the overall big picture TOO MUCH (compare ourselves to possibly years past or what we want to become) and overlook that TODAY, I ACCOMPLISHED MORE THAN I THOUGHT I WOULD...I HAD PROGRESS!  

We thought we would share a few points that have stood out about the book "The Fearless mind".  If you haven't received your book, please talk to Coach Allen (get your miles updated on the blog and make sure your workouts are uploaded on Strava!).  Just a side note...we understand that it might seem a drag or not necessary to take the few minutes to put in your workouts, but it is how us Coaches can watch over our Team and help in any way we feel we can.  It also helps to inspire others on the Team when they see how much you are trying or kicking some trash on your miles or even being more consistent (especially if you are bouncing back from an injury), it helps all of us be connected...SO PLEASE DO IT!  Remember, doing the miles we do, the workouts we do, the holding each other accountable (strava and the blog)...is NOT AN ADVANTAGE...IT IS A MUST!   (The Fearless Mind: last page of the introduction).  

1. pg. vii: "The mind is truly at the core of everything we do.  It is the glue that makes everything else work.  There are so many good people out there in the world that work hard every day to be better, to do better...if you will just work hard physically but to work hard mentally, you will be blown away by what you are capable of achieving.  The secret to maximizing our potential is in the power of our own minds."

2. pg. 2:  "Our dreams need to remain exactly that - ours!  If we truly follow what we love and not what we like, what is safe and easy, or what someone else wants us to do, we will have more passion and energy, we will achieve higher levels of performance, and we will find greater joy....I truly believe that if we have the fearlessness to follow our hearts, there is not much we cannot do.  Those who don't follow their hearts never find true happiness, for happiness cannot be given, we must find it for ourselves."

3. pg. 4 and 5:  "Think about this for a minute.  What if we knew exactly what we wanted to achieve, had a plan to achieve it, and never allowed any negative emotions or self defeating thoughts to inhibit us, allowing us to execute what needs to be done to achieve our objectives?  Do we believe we couldn't achieve our dreams?  Do we think we couldn't make it happen?  When we learn how to cultivate a fearless mind, we can achieve whatever we set out to accomplish.  A fearless mind is achieved when we have cleansed  ourselves of the barriers that prevent us from reaching our greatest potential.  We do this by learning to accept what we have control over and what we don't...(continue reading through page 5!).

These are just a few thoughts to hopefully get you excited about what you are reading (especially if you haven't started yet), and reread parts that could help you with your PROGRESS towards what matters to you...even in your RUNNING!

June 26 - July 2  Summer Miles

Week 5

Weather: SO HOPEFULLY THE CONSISTENT TRAINING ON HYDRATING WILL 

PAY OFF AND YOU WILL DO AWESOME THIS WEEK AT HYDRATING BECAUSE 

SUMMER IS FOR SURE HERE NOW!   It is going to be a hot one this week, but if 

we PREPARE AHEAD BY HYDRATING NOW and every day, it won’t matter too 

much how hot it gets!!  90’s and 100’s this week!

This weekend coming up is part of the 4th of July weekend.  If you would like, 

there are many chances to sign up for a race and go have some fun pushing 

yourself.  You don’t have to, but it is a time of the year I enjoy with my family and 

running a race in my hometown and hanging out with family…it is just a good 

feeling and tradition.  So start something for you if you want or can…run a race to 

see where you are or get out of your comfort zone, or to be with others and be 

and get out.    

We said this last week but we will remind you again… that there is NO 

SUBSTITUTE for doing the work and sacrifice required!  The workouts are set up 

(from YEARS and YEARS of fine tuning and figuring out over the years), to 

maximize your fitness and getting you ready for what really matters.  Missing too 

much will hinder your progress, but some is better than none!  Don’t look back on 

your chance to “push” through the moments…take advantage today, even if you 

aren’t sure if it will make a difference…IT WILL!  

To give you all a heads up for this week!  My wonderful wife has asked if I 

would be able to help her at girls camp this week for our ward (she is the 

YW leader).  She needs help with hauling the trailer and other “manly 

things”!  😂  So I won’t be here from Tuesday to Friday.  Coach Tyson and 

Coach Maez have been amazing at being at the workouts this summer and 

so they will be there for most morning runs (especially Tuesday for the 

Canyon run this week…see schedule below).   You guys know how to handle 

and be respectful on the night runs whether a coach is there or not…BE 

THERE FOR EACH OTHER!  Please do what is asked and expected of you!  

Due to Holiday weekend stuff, we told you last Friday that the Canyon run will be 

on Tuesday this week (in case any of you are planning on doing a race this 

weekend).  So please know of this change in the schedule.  ENJOY THE WEEK!  

Monday: AM: Meet @ the LDS Church (by the Grist mill at 7:30am). 

 3 routes this morning (chicken farm loops).

1. Full Chicken farm loop/Cell tower   6.4

2. Chicken farm (out and back)   5.4

3. Chicken farm (short route/Rock lookout)  3.5

PM: Night run @ Tennis Courts 8:30.

Tuesday: AM: CANYON RUN! Meet @ HS at 7am (or just meet up there). NEED 

HELP WITH DRIVERS (Parents are welcome to come and enjoy a run and help 

drive, if possible). We really want everyone who wants to come, to be able to do it. 

Please be willing to help.  I will not be there, you can still meet up at the school 

but help each other with rides (ask your parents please).  

Mile warmup

3 mile loop

4.2 mile loop

2 mile cooldown

PM: Night run @ Tennis Courts 8:30.  

Wednesday: AM Girls Choice (3-6 miles) @ HS. come early if you want to get an extra mile or so before.

Followed by strength workout.

PM: Night run @ Tennis Courts 8:30.

Thursday: AM: Boys choice (3-6 miles) at HS  

PM: Night run @ Tennis Courts 8:30.

Friday: AM: Coin run!  Bring a coin and use it to flip it and decide which direction 

to go when you come to an intersection or a road.  Please be respectful of people 

yards and the community, but have fun getting in your miles/time running and see 

where you end up!   Go in groups and go easy and enjoy!     (3-6 miles)

Saturday: Meet @ 7am at the HS or OYO (on your own).   Some may be doing 

some races (so towns are doing it on Saturday).   If you are not racing, get in a good run

of 45 minutes to 75 minutes.

Allow...Trust...Love...Endure...Discover

 

You are young, so you may not realize this (we are older and we are still figuring it out)!   

There are only a few moments or times or experiences that really stand out and can help something special in you happen! 

 It's not that these "things" change us, but ALLOW the BEST in US to shine through!   One of the themes for this program many years ago was "Running doesn't build Character...It Reveals It!"  The tough things about running can really say a lot about how we might handle other meaningful/tough things that happen in our lives!  This is NOT to say that how we run mirrors how we are in life...what running can really do is help us not just bring out ("reveal") the best in us, but it also can TEACH us how to overcome the constant negative thoughts, ideas, world views, that seem to be around us all the time!   Life will constantly feel like it is trying to take you down (which is why I love the Rocky scene when he is talking to his son...I'll put it down below), and YOU WILL NEVER STOP NEEDING TO GET BACK UP FROM THE THINGS THAT KNOCK YOU DOWN (school demands, job expectations, family, personal struggles, injuries, and so much more).   It doesn't matter what the obstacle might be in front of you, TRAIN YOURSELF TO ACT AND BE LIKE A CHAMPION (KOA!).   If you are injured...are you still training like a champion (biking like a champion, thinking like a champion)?   If you are tired...are you working on taking care of yourself better, or working on enjoying the small moments?   If you lack confidence...are you working on positive words with yourself, reading good books, learning better ways to handle stress?  If you struggle to see the good in you...PLEASE KNOW THAT YOU MATTER AND ARE LOVED AND THAT IF YOU STICK WITH RUNNING, THERE IS A GOOD CHANCE YOU WILL START TO SEE ("REVEAL") THAT IT WAS ALWAYS THERE!

The underlying thought is fairly simple!  If you can find a way to LOVE what you are doing, that is when you begin to DISCOVER (Reveal), the Best things about YOU (some of those "things" don't always reveal themselves right away...I am still discovering things that I learned or experienced years ago and am now just understanding it!).  So ALLOW yourself time to figure it out...TRUST those people who matter to you...LOVE the hard things...KEEP BEING A CHAMPION IN ALL YOU DO!

This is why we love the theme of SIVAKO: "Rise to the Challenge!"   Get back up every time you get knocked down!

June 19 - June 25  Summer Miles

Week 4

Weather: PREPARE AHEAD BY HYDRATING NOW!  Nice temps on Monday and 

Tuesday, but back in the 90’s for the rest of the week, so just plan ahead!

Crazy that this is the 4th week of summer miles!  It is going by quickly, so don't 

put off what you know YOU ARE GOING FOR!  Your bodies are now adjusting, but 

stick to the WAVE running plan 

and believe in the big picture about how to get where we are going!  Mentally, 

keep getting stronger and take it one week at a time!  Communicate with US!  

Just want to remind you that there is NO SUBSTITUTE for doing the work and 

sacrifice required!  The workouts are set up (from YEARS and YEARS of fine 

tuning and figuring out over the years), to maximize your fitness and getting you 

ready for what really matters.  Missing too much will hinder your progress, but 

some is better than none!  Our challenge to you is to try and look at the big 

picture and recognize that TODAY matters 

If you have earned the book we have for you this summer (you have put 

your miles on the Team Mileage sheet and your workouts are on strava, 

then this monday night at the night run you can get your BOOK, “The 

Fearless Mind!”  The book is worth it, so if you haven’t done this, get it 

caught up ASAP!  

Usually this time of year we do the Stansbury Island run (I talked a little about this 

on Friday).  I wish life would be more predictable and turned out exactly how we 

pictured it in our minds…but it doesn’t!  I forgot that I would be out of town on 

Saturday for a Family Reunion so we will have to skip doing the Island run (for 

now).  I love running it, but maybe there is a reason it’s not lining up in the 

schedule very well.  Travel, Snakes, weather…who know’s why but I have learned 

not to fret over things we can’t control, so please check the schedule for the 

route on Saturday.  Or if you want to go out with others (and you have permission 

from parents…take your parents, go ahead and go do the island run if you want).

Monday: AM: Meet @ the LDS Church (by the Grist mill at 7:30am). 

 3 routes this morning (chicken farm loops).

1. Full Chicken farm loop/Cell tower   6.4

2. Chicken farm (out and back)   5.4

3. Chicken farm (short route/Rock lookout)  3.5

PM: Night run @ Tennis Courts 8:30.

Tuesday: AM Girls Choice (3-6 miles) @ HS. come early if you want to get an extra 

mile or so before. Followed by strength workout.

PM: Night run @ Tennis Courts 8:30.  

Wednesday: AM: Performance run (explain at practice).  Followed by Figure 8’s at 

the Track.

PM: Night run @ Tennis Courts 8:30.

Wacky Wednesday: if you would like, meet at the Pickleball Courts at Porter way 

Park at 12 Noon.  Bring a water bottle (and lunch if you would like).  We will be 

there till 1pm.  Bring paddles if you got them but I will bring some for others to 

use.

Thursday: AM: Boys choice (3-6 miles) at HS or 

Foot Strength workout first at 7:30am  

PM: Night run @ Tennis Courts 8:30.

Friday: AM: CANYON RUN! Meet @ HS at 7am (or just meet up there). NEED HELP 

WITH DRIVERS (Parents are welcome to come and enjoy a run and help drive, if 

possible). We really want everyone who wants to come, to be able to do it. Please 

be willing to help.  (Next week, we will be doing the Canyon run on Tuesday...due 

to 4th of July weekend)

Mile warmup

3 mile loop

4.2 mile loop

2 mile cooldown

PM: You can meet up if you would like for an easy night run. Run VIVO!

Saturday: Meet @ 7am at the HS (or OYO).   Chicken Farm/Soelbergs loop (7.5 miles).   Add on any extra for your weekly miles.

The Edge

 

We sure hope you know and understand, that as your Coaches, we are not here to talk about us...but we know that what we have to offer you, is soooo much more than simply running!   We have built something that only a few other Teams/Programs strive for!  And instead of talking about how we are a "smaller" school or the "obstacles" we face in Tooele County, LET'S FOCUS ON US...OUR TEAM...WHAT WE CAN DO...WHAT WE WILL DO!

Trust us...this is not about how our Program is already Great...it has done some Great things, but WE ARE ALWAYS LOOKING AND STRIVING FOR WAYS TO DO THINGS EVEN BETTER and that is the thoughts for today (and honestly, hopefully the thoughts for months to come...if you will listen!).  

We can share all the GREATEST and NEWEST stuff, but doesn't really mean anything unless YOU DECIDE TO BUY INTO IT...CHANGE THE WAY YOU THINK AND DO THINGS...PURSUE THE CHANCE TO ACTUALLY IMPROVE!

"THE EDGE" is about something I have been reading recently and there is no way I can explain it fully in a blog post, but we felt it would be a good place to maybe get you excited about what we will be sharing with you in the days and weeks ahead!  Remember, we are still in the beginning weeks of the summer, but if we don't start NOW with the ways to improve, it will be too late to reap the benefits from those exciting changes.

Just like the title of the blog says, "The Edge", is about extending ourselves to the Edge of our ability!  We have told you many times, "don't run medium pace or medium effort." Go easy or hard when it is time...well, IT'S STILL TRUE!  But what has happened is that we may have focused too much on just running an easy pace that is below our ability and potential.   It is good to use your gps watches that help tell you your pace and mile splits but they are not always accurate...AND SO THEY SHOULD BE USED AS A TOOL TO HELP, AS A GUIDE, BUT NOT AS A DICTATOR TO YOUR RUN!  We should be more focused on FEEL!  We should be allowed to go a faster pace (NOT TOO HARD STILL), but go faster if our body is ok with going a faster pace!  What we should be looking for is once we have warmed up (5-10 minutes into a run), pick up the pace a little and when we get to "that pace", you should be able to tell yourself..."I CAN/COULD RUN THIS PACE FOR ANOTHER 3-4 MILES!"  If you can honestly say that, then that pace is ok to run!  You are running on "THE EDGE" of your threshold of going easy and going too fast!   Let's say you have run a pretty hard workout the day before...should you "push" the pace the next day?  The answer seems pretty obvious, but your Teenage brains tend to struggle sometimes to realize that running to THE EDGE doesn't mean to REDLINE yourself into exhaustion every day!  If you are really tired one day, then listening to how your body FEELS and going to the Edge that day may be slower than on a day where you are feeling more fresh!  Either way, you went to The EDGE of your ability that day!   

A great example of this is imagine an assembly line conveyor belt for a job.  You are standing in one spot and your job is do the same thing over and over (kind of like running), but to get "Faster" at it, the conveyor belt will need to go faster.  If the speed of the belt went too fast, you couldn't adjust and you would burn out!  If it stays a "Comfortable" speed all the time, you will never change very much.  The conveyor belt needs to gradually get faster and faster as you IMPROVE YOUR ABILITY TO MATCH THE DEMAND (that is going to THE EDGE of your ability!).  The only way to get FASTER is to slowly improve your speed and the way we are going to do that, is TO RUN TO THE EDGE a little more!  

Remember, this is just the beginning of this explanation!  Don't stress out about the exactness of what this means!   BUT WHAT IT DOES MEAN IS THAT IF YOU REALLY WANT TO IMPROVE, THEN YOU MIGHT WANT TO REALLY PAY ATTENTION IN THE WEEKS TO COME AND LISTEN TO YOUR COACHES TEACH YOU THESE CONCEPTS (and Listening means not only "hearing" us but then DOING!).   It will take practice and time, but so does actually READING these blogs sometimes, so I guess we will see who really reads these...maybe you should help your teammates know that this is one of those Posts they don't want to miss, because it is only the beginning of more to come!   This is what makes something like Running (simple, monotonous, sometimes boring, hard, etc), EXCITING AND LIFE CHANGING!  Well...at least it could be if you wanted it that way!  

June 12-18 

Week 3  

Weather:  We have lucked out a little this week!  60 degrees on MONDAY and RAIN!  By

Friday it is 95 so we still need to take care of ourselves all week! 

Keep Hydrating and work on going to bed at a decent time and eating well!   

Run Vivo Project goals!

I wanted to remind you guys that I will be there Monday morning but then I will be gone until

Thursday night (I will be at the Canyon run on Friday).  Coach Tyson and Coach Maez will be

practices’ as much as they can, but just in case, PLEASE CHECK THE BLOG AND THE

SCHEDULE FOR THE WEEK!  Help each other out…Encourage each other by running to THE

EDGE (read the post above!).  WE BELIEVE IN YOU GUYS AND HAVE HIGH EXPECTATIONS FOR

ALL OF YOU!  SO HELP EACH OTHER!

We haven’t forgotten about the books!  The Fearless Mind will be yours soon if you have EARNED it!  The timing of when we wanted to hand it out hasn’t worked perfectly, but it will most likely be the beginning of next week!  REMEMBER, YOU STILL NEED TO HAVE YOUR MILES UPDATED ON THE BLOG AND YOUR WORKOUTS MUST BE ON STRAVA to get the book for FREE!

A few Reminders:

Put your weekly mileage total on the blog.  The link is on the blog titled

"2022 TEAM Summer Mileage."  

 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 20 mile bike ride, then you MUST put on Strava that you did 5 miles running.

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 (vacations or some camps and stuff like Trek), we have allowed those miles, or other situations...just talk to us Coaches and we will help you!  COMMUNICATE IS THE KEY!

Be patient!  Be consistent with your running! Most of you 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!  Be smart and patient!  PLAN AHEAD WITH SCHEDULES (vacations, etc), and communicate so that we can help you the best we can.

Use the WAVE PATTERN (link is on the blog), to help you adapt and get your mileage goals!  

I know that Wacky Wednesday hasn’t happened yet (schedule has not allowed me to

make it happen), but it will!  Not this week, but should be able to start next week. 

Remember, it is something that is NOT required but we wanted to try something new to

help be together without running!  If you can make it…so plan for next week!  

Monday: AM: Meet @ the LDS Church (by the Grist mill at 7:30am).  

1. Railroad crossing (Dump loop) short  3.5 mi

2. Droubay Elbow turn 4.7 miles

4. Cell Tower Loop (opposite direction) 6 miles

PM: Meet at Tennis Courts @ 8:30pm

Tuesday: AM: 7:30am @ the Track.   It will be GIRLS Choice for the run (adjust any route

to fit your level    3-6 miles)  Do the Strength workout after the run!  (click on the link in

the blog for the routine).

PM: Meet at Tennis Courts @ 8:30pm

Wednesday: AM: 7:30am @ HS Track.  We are going to do the same as last week to help

keep getting better at doing this.  This time, do 2 bounding but 1 springing (newbies only

do 1 of each again).

Water Tower hill pushes and some bounding and springing.  Then finish the run with…

1. Newbies: return to the school from the water tower hill.  3 miles total

2. Mid: Swag loop.   4.5 miles total

3. Full: Down droubay, up bates canyon to railroad tracks, back to school.  5.5  miles

Finish the workout with a 2 lap performance run on the track. (this will add .5 miles onto

the run.

Run at 5K RACE PACE effort only!

PM: Meet at Tennis Courts @ 8:30pm

Thursday: AM: 7:30am @ HS.   Boys choice (3-6 miles).

PM: Meet at Tennis Courts @ 8:30pm

Friday: AM: CANYON RUN! Meet @ HS at 7am (to either caravan up or get a ride with

someone. Remember, I can’t take all of you so you need to be willing to help drive or ask

a parent to help, please!     If your parents are ok with you carpooling with others, then

communicate with others and set up rides!  

(Parents are welcome to come and enjoy a run and help drive, if possible). We really want

everyone who wants to come, to be able to do it. 

Please be willing to help if you can.

Mile warmup (to the cattleguard and back)

3 mile loop or Full 4.2 mile loop

1-2 mile cooldown.

PM: You can meet up if you would like for an easy night run.  Run VIVO! 

Saturday: Meet at 7:00 am at the "S".  Runner coaster (8 miles).  You can add some

extensions if you would like (Swag loop and/or Horseshoe loop).  

4-10 miles.  Run for about 45-80 minutes.