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
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