We’ve completed one month of our summer training, and our athletes are doing well. While at our voluntary long run this Saturday, I led a group of boys on a run near through Kaysville/Farmington, and got very excited for this team’s future as I watched them all run together and encourage each other — this is exactly what I have been hoping for. I’m looking forward to the rest of the summer.
I. Week 3 Recap
This past week was a busy one. We started it at Fernwood as normal, where we had our standard Monday morning trail run. The big news of the day was that Landon Strong — heretofore an avowed hater of the Fernwood trail — finished with a smile on his face.
As is normal for a Monday, we finished with hill sprints, and I can’t believe how much better many of our athletes look running these sprints than they did during week 1. Whether or not they feel progress, I can see it. Now, the real challenge is for them to translate some of this new ability into running more standard paces on flatter ground. It will be a point of emphasis for the rest of the summer.
On Tuesday, we met at Northridge, and, because I felt that our athletes were looking a little tired and worn out from the circuit training we’ve been doing, we had a field games day before we headed up to the weight room. Our athletes played soccer and ultimate frisbee. I think they had fun. Special shout-out to Parker, who scored a goal off a goal kick in the soccer game (shortened field, but smaller goal!).
Wednesday, we met at 36th Street trailhead in Ogden (immediately north of Weber State University) and did a run on the trails in the Ogden Foothills. We had two different distance groups there — one group went about 2.5 miles, running along the Gibbs Loop trail out to 29th Street and back, while the other group went about 6 miles, running a loop out to 29th Street, up to Waterfall Canyon, and back down to Weber State via the Discovery Loop trail.
This was a challenging run, both logistically and fitness-wise for many of our athletes, but I think everyone had fun. I love running on these trails, and even though we don’t get out here much, want our athletes to experience the enjoyment that can come from running new trails with friends. We’ll keep reviewing how we do on these runs. It would be helpful to have more adults to help lead the kids on these runs…if any of you are able/willing to help in the future, it would be much appreciated!
Thursday was our team scavenger hunt, which I thought was a great success. The boys won this year, but not by much, and I want to provide special credit to our girls team captains (Natalie, Jane, and Eva) for making sure the girls stayed together as a group and all participated in the activity. This is exactly the kind of leadership I appreciate from them, and it meant that everyone felt involved (and hopefully enjoyed!) the competition. Another special shoutout to Sadie, Emma, and Harper for coming out despite ongoing soccer conditioning — we loved having them there!
All athletes got ice cream bars as they finished, and the prize this year was a gift card to a restaurant chosen by the athletes…the idea is that, after a run, they all go eat together. to Addison’s great joy, the boys team will be going to Taco Bell. Where else??!
Friday we an optional practice, but we had a few show up to the Ogden Running Company for an afternoon run along the Ogden River Parkway, with popsicles afterwards. A few even got in the river to cool off!
Saturday, we had another optional run, which was well attended, from Nicholl’s Park in Fruit Heights, running through the hollow and out around the roads of Kaysville. I want to specifically mention Dax Nesbit and Mark Volkanov, running with this group, who completed a long run double their race distance at around the same paces they were racing last year. That’s huge progress and bodes well for the upcoming season. Also, a special note of recognition to Michael Rich — who despite continuing to adjust to the attitude came out and ran 8 miles with the top group — and Mason Smith, who is training with us from Layton Christian Academy due to a coaching vacancy there.
That was a lot to go through, but it was a busy, fun week. I hope the kids are enjoying it!
II. News & Announcements
A. UHSAA Moratorium
This upcoming week (June 30 – July 4, 2025) is the UHSAA all-sports practice moratorium, which prohibits all teams from holding any organized practice so that parents (and coaches!) can enjoy a free week.
Although we are practicing through NRXC, our club team nonprofit organization, we will observe this limitation, since I think it is a good break for all involved.
HOWEVER, it is VITAL that our athletes continue to run through this period. Although it involves more skill than many think, running is very much a fitness sport, and 7-10 days totally off running, especially for new runners, can really set them back in their development.
If an athlete has been running 6 days per week, I want them running 6 days a week during the moratorium, whether on their own, or with friends (which is what I encourage). If they are currently running 4 days a week as a new runner, I want them running 4 days a week during the moratorium….and so forth.
5A cross-country in Utah is among the most competitive divisions in the entire United States, and we *** need *** to be able to hit the ground running with our training as soon as we come back on July 7…not take another two weeks to get used to running again.
Please, please, I implore you…get your miles in this upcoming week! It will be a difference maker for your season in the fall!
B. Fourth of July 5K
The 4th of July is less than a week away at this point. As I’ve emphasized for the last few weeks, EACH athlete is expected to run a 5K race or time trial during the 4th of July holiday.
This should be a full race effort. 5K (3.1 miles) as fast as you can run it. This is to benchmark each athletes fitness as we head into structured training.
All athletes should report their 5K time to me after they run it. I will have a Google Form where they can report their time and how they felt about their race.
I do not expect many of our athletes to set a new PR during this race, though more than a few will. We have not been running fast (for the most part) and have done little to no structured training.
I emphasize to our athletes (and will continue to do so all year) — races are OPPORTUNITIES and INFORMATION. They are not judgements on your athletic ability, work ethic, individual worth, or ultimate potential. Run your race GRATEFULLY as a chance to compete, report me your time, and that will be our starting place with training. It will only be upwards from there!
C. Mileage Reporting
Coach Hazard and I will keep reminding ALL our runners to report their mileage each week! I have already posted a link to the Google Form for Week 4 on Band, but will do so again here:
This is VITAL information for us to coach each athlete, so please encourage your runners to get their mileage in. Before next week, I will post an update on summer mileage totals so athletes know where they are at.
D. Upcoming Workout Schedule
Parents — please watch each week for updates to the summer schedule. I already know that I am going to be moving a handful of the workout locations. I am working on the final schedule this week, and will post the updates before we resume regular training. Just be aware that some of the locations may adjust.
Thank you for your patience!
E. Cross-Country Camp (July 23-26, 2025)
We are less than 1 month away from cross-country camp! I will be sending out more details during this week, as we try to finalize our itinerary.
As a reminder, camp will be at Camp Lamondi in Ogden Valley (so not far away!). It will start late morning/afternoon on July 23, and will conclude the morning of July 26. Athletes will be sleeping in tents; the boys and girls will have separated camp sites. The cost will be $100, which will include the camp site, the food, and all activities that we’ll be doing while there.
We need to get counts — both for athletes and adult volunteers — for planning purposes. Again, I will send out a form this week about anticipated attendance.
While I encourage our athletes to stay for the entire camp if at all possible, we understand that some may need to arrive late or leave early. We will accommodate this, but we just need to know if that will be the case. You will have a chance to let us know about that on the attendance form we will send out this week.
Finally, I just want to emphasize that this is a highlight experience for our athletes each summer. Every year I know there are athletes who hesitate to come, because they are worried they won’t fit in or find a friend. If your athlete is worried, please encourage them to talk to other runners about camp. I’ve never known anyone to come and not have a great time. I realize that sound a bit hyperbolic, but I think it’s true.
In any event, please stay tuned for additional information!
III. Weekly Training Schedule
This week there is not set training schedule, so there will be no training PDF. I have encouraged our athletes to continue their running. Ideally, I would like them to run the same or a similar amount of miles as they did the previous week (i.e., their goal mileage) and incorporate at least 2 days of strides and 1 day of hill sprints.
This is vital for continued progression, as I’ve noted above. Athletes are encouraged to run with their friends during the practice moratorium, and captains and/or other athletes are welcome to use Band for that purpose.
We’ll pick up more structured training again as a full team on Saturday, July 5, 2025, when we will meet at Sugarhouse Park for a team long run. Those who need to carpool will meet at Northridge at 6:45 AM. There will be breakfast!!
IV. Other/Points of Emphasis
Here is this week’s update video!