Varsity Times
Girls
24th of 30 Teams | Boys
29th of 30 Teams |
JV Freshman / Sophomore Times
Girls
| Boys
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JV Junior / Senior Times
Girls
| Boys
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For full results, including placing, click here.
Varsity Times
JV Freshman / Sophomore Times
JV Junior / Senior Times
For full results, including placing, click here.
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The following times were recorded on our home course in Layton Commons Park. Rankings from this race were used to determine the Varsity teams for the Grass Relays at American Fork. The top five males and females ran Varsity at the Grass Relays, and Varsity placement will be based on individual times from the previous meet from this point forward. Most meets allow 7 Varsity runners from each gender.
BRUNO AND TIMO PRESENT THE 2013 AMERICAN FORK GRASS RELAYS DATE: Saturday, August 31st ,2013
WHERE: American Fork High School, 510 N. 600 E. American Fork, Utah. Bus Parking South of the School. WHEN: 7:00-8:00 A.M.: Registration 8:00 A.M.: Girls J.V. 2 Mile Race-Frosh/Soph 8:25 A.M.: Boys J.V. 2 Mile Race -Frosh/Soph 8:40 A.M.: Girls J.V. 2 Mile Race-Jr./Sr. 9:00 A.M.: Boys J.V. 2 Mile Race -Jr./Sr. 9:15 A.M.: Girls Varsity Relay ( Top 5 Girls, 2 Miles Each Leg) 10:35 A.M.: Boys Varsity Relay (Top 5 Boys, 2 Miles Each Leg) TAGS: Pins and tags will be provided. Varsity Tags are color coded by leg. You can make your J.V. tags in advance in any color. Don’t forget to bring batons. AWARDS: J.V.: Awards to top 10 finishers in each J.V.race. Please do not enter your varsity runners in the JV race Varsity: Trophies to top 5 teams, boys and girls. Individual awards to 15 fastest relay legs in each race. COURSE: 1 mile grass loop (spikes recommended) , lots of hay bales. Records: Boys:9:41 - Luke Puskedra, Judge Memorial, 2007. Girls: 11:41 - Heidi McGill, Mountain View, 2002. LOOK AT OUR Grass Relays All-Time List Don Bentley from Fleet Feet will have spikes and trainers on sale at the Grass Relays this year. Special 2013 deal: He will also have a deal (first come, first served) of a pair of trainers plus a pair of spikes for only $100. Lancers,
It was another great week of summer training. We missed Coach Bell while he was attending a class and will be glad to have him back this coming week. It was great to see several more athletes reach the 100 mile mark this week as well as a few hit the 200 mile mark. We’re proud of the work that you’re putting in. Self Evaluation We are a little over halfway through our summer training. We have five weeks of training left before the competition season starts. It’s a good time to conduct a self evaluation. I’d like each of you to ask yourself if you have given all that you could up to this point. Did you get out and run every day? Have you dedicated yourself to the long run on Saturday mornings? Are you pushing yourself as hard as you can? If you haven’t written down your goals now is a great time to do it. How many miles do you want to run before the season starts? What is your mile time goal? Two miles? 5K? Are you being a leader at team practice and encouraging others to do their best? Are you encouraging others to come out and run? Celebrate your accomplishments One of the most rewarding parts of coaching is seeing kids accomplish things that they were previously unable to do. We love watching kids conquer the Antelope Dip, pushing through without stopping. It’s exciting to see the look on your faces when you set a personal best or run farther than you thought you could. It’s important that you take time to be proud of yourself as well. Think about where you were at the beginning of the summer and celebrate how much stronger you are now. High Altitude Camp We are two and a half weeks away from High Altitude Camp. I am attaching a letter with the details of camp. We have had a couple of families volunteer to drive but will likely need a few more. Talk to you parents and see if they are available. We are excited! No Practice Wednesday Given that Wednesday 7/24 is a state holiday we are cancelling practice. Make sure that you still get your run in but we will not be meeting as a team. Run Early, Hydrate Often Our weather has been really hot lately and we’ve had some muggy days as well. We want to caution you to be careful running in the heat. The very best thing you can do is to get up and get your run in early. I am always on the road by 5:30 in the morning and it is a wonderful time of day to be out and I avoid the heat. Make it a habit to get up and get your run in. It’s a habit that will pay dividends your whole life. It’s especially important to hydrate well when the weather heats up. Drink before, during and after your run. Also, make sure that you are taking in plenty of fluids throughout the day. Water or a high quality sports drink are great choices. Drink, drink, drink! Saturday Running The long run on Saturday is really one of the most important things you can do to improve. We call it the capillary run because running between 60-90 minutes allows your capillaries to grow, enhancing the blood supply to the muscle fibers. I do a long workout every Saturday morning, usually a combination of biking and running. Every single week I see my athletes out there training. My training partners all know to be looking for you too. It makes me proud to be your coach. Even if I don’t see you out there, know that I am proud of your efforts. I’ll conclude with a quote about running that I love, "Racing teaches us to challenge ourselves. It teaches us to push beyond where we thought we could go. It helps us to find out what we are made of. This is what we do. This is what it's all about." -PattiSue Plumer, U.S. Olympian Let’s find out what we’re made of and have a GREAT week of training. Coach Bell and Coach Fredin Lancers,
There's not a lot of news this week. We had another fantastic week of training with some really good efforts. We really appreciate the work that you are putting in this summer. Summer T-Shirts We will be placing an order this week for our summer running T-Shirts. They usually end up being between $10 and $15. We'll let you know the details once we have them. 200 mile club We've had one Lancer hit the 200 mile mark this summer. Congrats to Trenton Behunin for his hard work. Let me know your mileage totals so we can celebrate all along the way. We will be putting up posters in the weight room on Wednesday with the names of the athletes that have reached 100 and 200 miles this summer. We're really hoping to get adding names to those lists. Nutrition Good nutrition is especially important for distance runners. We are asking a lot of our bodies and we need to make sure we getting the nutrients we need. Focus on eating healthy foods most of the time, focusing on fruit and vegetables, lean meats and protein sources. It is important to take in healthy carbohydrates to fuel your workouts as well. My favorite carbohydrates for runners are found in:
Make sure that you eat something before you run each morning. You need to experiment with what works for you and sits well throughout the workout. Bananas are a great choice and seem to work for a lot of our runners. After workouts you need to make sure that you replace some of the calories burned within a half hour of the workout. My favorite recovery drink is chocolate milk. Make yourself a glass when you get home from your run. We also recommend that you have a meal including red meat at least once a week. The amino acids, protein and iron are helpful in healing our bodies after long workouts. Runners tend to be iron deficient and it's even more common in female runners. Treat your body well and you'll feel the difference! Post workout routine Three things need to follow any distance workout. 1.Cool down 2.Perform your static stretches 3.Elevate your legs and let the blood drain for about a minute Doing these three things help your body recover from hard workouts and prevent injuries. Footwear Another really important part of cross country training is to make sure that you are in the right pair of shoes. I strongly recommend a professional gait analysis to make sure that the shoes that you are wearing match your stride, foot strike and style of running. Striders does a free foot analysis and you don't even need to buy your shoes there. But if you do decide to buy there they offer a 10% discount to Layton athletes. You can also do a gait analysis at home. Here are instructions. Also, make sure that you keep track of how many miles you have put on your shoes. Most shoes will last 300-500 miles of running and less if you wear them for other activities. Many injuries and aches and pains can be avoided if you are wearing high quality footwear. Running Times Article There was a fantastic article in the June issue of running times that highlighted the importance of summer training for the fall cross country season. Utah's very own American Fork team was highlighted. I'd encourage each of you to read the article, which can be found here. We have loved watching our athletes preform this summer. You are learning important life lessons as you work hard and commit to excellence. Let's keep up the good work and remember-- run wherever you are this summer! Coach Bell and Coach Fredin Lancers,
There is so much to catch up on and I hope to make this a regular weekly email. (Next week's will be shorter, I promise!) We’ve been working on updating our rosters and making sure that we have everyone’s emails recorded correctly. If you know of someone who would like to be on our email list, let us know. Summer training so far: We’ve had a great summer so far, with impressive attendance and some great performances. We understand that there are family vacations, camps and other summer commitments. Pack your running shoes and do your best to get some miles in wherever you are. That’s one of the best parts about running—you can do it wherever you are. If you haven’t started running yet this summer, don’t despair! There are still two months to get your miles in. In case some of you have forgotten here is our summer running schedule: Mondays- meet at the goofy statue in Layton Commons Park at 7:30 a.m. Wednesdays- meet on the track by the equipment shed at 7:30 a.m. Fridays- meet at the Fernwood trailhead at 7:30 a.m. There are directions to the trailhead on the website www.lancertrackandxc.weebly.com We expect athletes to run on their own Tuesdays, Thursdays and Saturdays. You will need to determine your summer mileage goal and then run accordingly on your own. Saturday’s run needs to be at least 60 minutes of continuous running. By the end of the summer you need to be running 90 minutes each Saturday. We encourage you all to get together for these long Saturday runs. The most important work of the season happens in the summer time. Remember that champions are made in the off-season. We’ve already started down that road to qualifying for state as a team. That hill repeats, track intervals and all those long miles will really pay off—we promise! Let’s keep up the good work and take it to the next level in the month of July. 100-mile club: We’ve already had many athletes reach 100 miles this summer. Please let us know when you have reached that milestone and we will make sure to recognize you and get your reward. We’ve now got our sights set on the next 100 miles. We’re excited to see who will be the first one to reach 200 miles. High Altitude Camp: We will be holding our first high altitude camp on August 8,9, and 10th at camp Lowell, near Yellowstone National Park. This is an amazing opportunity to use the facilities and get a chance to train at higher altitude. We anticipate the cost will be about $120 per camper to cover the cost of gas and food. We will require all campers to have run at least 150 miles this summer to be sure that you are in condition to be able to do the workouts we have planned. We will have a handout at practice on Monday with more information. We will not be able to make the camp possible without parent volunteers. As coaches we are not allowed to drive athletes and will need parents to drive. We will be able to reimburse for gas. Even if you can only drive one way, we need all the help we can get! Layton City Fourth of July Fun Run: We had several Lancers participate in the Layton City Fun Run on the Fourth. On the women’s side we are pleased to claim Rindy Roos, who won the 12-19 age group with an impressive time of 21:36. She took several minutes of her previous 5k time from the beginning of summer training. Hard work pays off! We were also really proud of Mykaela Adams, Maddisen Antes, Deverey Starkey, and Coach Fredin for their participation and strong performances. Our men represented well too. Austin Walker was the first in his age group to finish with a time of 18:05 (though he was unable to register beforehand and ran the whole race with the money in his hand) and Brevin Schade was the first registered participant in his age group coming in at 19:02. Jasper Slaff and Jayden Antes ran fantastic races as well. It was really fun to see so many Lancers out there. We are really pleased that members of our cross country team won both the male and female categories of their age divisions. Impressive! (My apologies if I missed listing anyone. Let me know so I can send out a correction.) Communication: We will be working hard to make sure that we are communicating in a number of different ways. We have a facebook page. If you have a facebook account you can search Layton Lancer Track and XC and ask to join the page. We will send out weekly emails as well. Please respond to this email to let me know you’ve gotten it. Also, we’ve just created a Twitter account. I guess we’re going to have to learn to tweet! Follow us @LLTrackletes. Movie Nights: We had a really fun (and tasty) movie night at Coach Fredin’s house a couple of weeks ago and learned all sorts of new training techniques while watching Chariots of Fire. We are hoping to make movie nights a regular part of Cross Country. If you want to host one, let the coaches know. Friday Treat Sign-up: We are hoping to get some help bringing our post workout refreshment to Fernwood on Fridays. There will be a sign up at practice on Monday if you want to volunteer to bring popsicles or fruit to share with the team. Recruiting new athletes: We are working hard to build our program and are really proud of how much our numbers have grown over the past few years. We need all the help we can get to spread the word about Lancer Cross Country. Please talk to your friends and invite them to come and run with you. We are excited to see how much we can grow our team. We are really proud of our athletes and feel it is a great privilege to be working with each of you. We love watching the growth that happens as you learn to dig deep, work hard and push through the challenging workouts. Amazing things are happening this summer! Please let us know if you have any questions, Coach Fredin and Coach Bell |
AuthorCoach Aaron Bell is entering his third season as head cross country and track coach at Layton High. Coach Fredin is entering her second season with the cross country team. Archives
September 2013
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