Sunday, August 13, 2017

Team Practice Schedule for August 14 - August 19

2 weeks down - 10 to go before region and state championships!

We practice each morning at 6:00 am until school starts. Once school starts we practice at 6:30 pm Monday - Thursday and Fridays at 2:15 PM.

Monday, August 14 @ 6:00 AM at Lion's Park: 8 mile run for varsity runners / 6 mile run for JV runners. When we return to the park we will do four 50 meter strides. We finish the workout with 10-15 minutes of core work on the grass.

Tuesday, August 15 @ 6:00 AM at Moab Golf Club: 2-mile warm up run followed by 3 sets of 6 x 1 minute with a 2-minute recovery between sets. Easy 5-minute jog between sets.

Wednesday, August 16 @ 6:00 AM at Rotary Park: 5-mile RUNAPALOOZA followed by 10 - 15 minutes of core work on the grass.

Thursday, August 17 @ 6:30 PM at Sand Flats: 20-minute warm up followed by followed by 4 - 1,600 repeats at tempo pace w/90 second recovery.

Friday, August 18 @ 2:15 PM at the HS Track:  1-mile warm up followed by 6 broken 800's. Run a hard 600; jog a 200; sprint a 200; jog a 200. We finish with a 1-mile cooldown and then two rounds of weight lifting in the HS weight room. 

Saturday August 19 @ 8:00 AM. 6 mile trail run - more information to follow.

Times Independent News Story

Here is an article in this weeks edition of the Times-Independent previewing the upcoming season. Great picture of Ryan, Evan and Malachi from our speed workout on the track!  Article Link

Premier Invitational Race Results

Below are the official results from the Premier Invitational held on Saturday, August 12, 2017, at the Cottonwood Complex in Holladay, UT.  

VARSITY BOYS

Ryan Lewis   16:55   3rd Place!
Evan Ellison   16:59   4th Place!
Malachi Ricks   17:40   7th Place!
Braxten Pierce   19:41
Michael Johnson   26:12

VARSITY GIRLS

Kyhra Ricks   19:49   3rd Place!
Hannah Stripeika   22:41   7th Place!
Sadie Farnsworth   24:50 

Complete Results can be found at Athletic.net.

Congratulations to all our Runners!



Sunday, August 6, 2017

Team Practice Schedule for August 7 - August 12

1 week down - 11 to go!

This week we start our training program where we will meet and train at a different location each day of the week. We will stay with this program for the rest of the season. 

The purpose of training at different locations is two-fold: 

1) Each of these locations has different surfaces, similar to how each XC course during the season has a different surface. So by training on different surfaces, we are preparing for racing and competing on the different surfaces we will encounter all season long.

2) Having different locations gives us a variety of runs so that we do not get tired and bored of running the same routes from the same location day after day.

Here is the schedule:

Monday:   Lion's Park
Tuesday:   Golf Course
Wednesday:   Rotary Park
Thursday:   Sand Flats
Friday:   HS Track

Monday, August 7 @ 6:00 AM at Lion's Park: 7 mile run for varsity runners / 4 mile run for JV runners. When we return to the park we will do four 50 meter strides. We finish the workout with 10-15 minutes of core work on the grass.

Monday, August 7 @ 9:00 PM at Rotary Park: Optional moonlight run! Meet at Rotary Park at 9:00 PM and we will carpool up to Sand Flats Recreation Area for an easy 5 mile run under the light of a full moon. 

Tuesday, August 8 @ 6:00 AM at Moab Golf Club: 5k effort repetitions. An easy 2 mile warm-up followed by 5 x 1,000 meter @ 3-mile pace. We focus on consistent pacing, surging turns and a strong kick the last 250 meters.

Wednesday, August 9 @ 6:00 AM at Rotary Park: Easy two 2-mile warm up run then eight 60-second repeats up Sand Flats Hill. Easy jog back to the park where we finish the workout with a PACK 800 and 10 - 15 minutes of core work on the grass in the park.

Thursday, August 10 @ 6:00 AM at Sand Flats: 20-minute warm up followed by a 20-minute tempo run (80 - 85% effort). We finish with a 15-minute cooldown.

Friday, August 11 @ 6:00 AM at the HS: Easy three mile run at a conversational pace followed up with six strides. Uniform handout after practice in the locker room.

Friday, August 11 @ 2:00 PM at the HS: Board the bus for Salt Lake City to compete in the Premier Invitational Saturday morning. We will stay Friday night at the Fairfield Inn in Draper, the cost per team member is $30 for the hotel. Team meeting after dinner.

Saturday, August 12: Premier Invitational held at the Cottonwood Complex in Holladay, UT. Race times are Boys Varsity at 8:00 am; Girls Varsity at 8:45 am; JV Boys at 9:30 am and JV Girls at 10:15. After the races, we head to Sugarhouse Park in Salt Lake City where we will do an easy 3-mile shakeout run on the state championship course to familiarize ourselves with the course so we are prepared in October for competing in the championship races! We then head back to Moab with a stop for lunch on the way home. We should be back in Moab at around 6:00 PM.  

Friday, July 28, 2017

Team Practice Schedule for July 31 - August 5

It's Time! First Week of Practice!

All practices this week (except Saturday) are from 6:00 AM - 8:00 AM at the HS

Monday July 31: 7 mile run for varsity runners / 4 mile run for JV runners. When we return to the HS we will do four 50 meter strides on the football field. We finish the workout with 20-25 minutes of weightlifting in the HS weight room.

Tuesday August 1: 2 mile warm up run then eight 45 - 60 second hill repeats up Sand Flats Hill. Easy jog back to the HS where we finish the workout with a PACK 800.

Wednesday August 2: 8 mile run for varsity runners / 5 mile run for JV runners. When we return to the HS we will do six 50 meter strides on the football field. We finish the workout with 20-25 minutes of core work in the HS wrestling room.

Thursday August 3: 3 mile timed race on the track. We finish the workout with 20 -25 minutes of weightlifting in the HS weight room. 

Friday August 5: Fire on the Track Friday! We start with a 2 mile warm up run followed by interval speed work on the HS track. 6 x 200 meter / 6 x 400 meter / 6 x 200 meter. Easy 200 meter jog between each interval.

Saturday August 6: 8:00 AM at Lions Park: 6 mile run or 6 mile run on your own

2017 Cross Country Schedule

Grand County High School
2017 Cross Country Schedule

Date                   Event                                             Location                          Time      
Sat Aug 12         Premier Invitational                    Cottonwood Complex        8:00 AM
                                                                                 Holladay, UT 
Fri Aug 25          Lloyd's Lake Invitational             Monticello                          4:00 PM
Wed Aug 30       Red Rock Invitational                 Moab Golf Club                 4:00 PM
Wed Sep 6         Richfield Invite                            Richfield                            4:00 PM
Wed Sep 20       Carbon Invite                              Price                                 4:00 PM
Wed Sep 27       John Thornton Invitational          Blanding                              TBA
Wed Oct 4          Manti Invitational                        Manti                                 4:00 PM
Tue Oct 11         Region XV Championships        Blanding                              TBA
Wed Oct 18        UHSAA State Championship     Sugarhouse Park                TBA
                                                                                 Salt Lake CIty

Sunday, November 20, 2016

Moab Turkey Trot

11 members of the Grand County Running Club participated in the Moab Turkey Trot on Saturday morning November 19. Turkey winners included Ryan Lewis who was first overall male; Evan Ellison finished second overall behind Ryan and first in his age group, Ali Hill was first overall female and Hannah Stripeika was first in her age group. Congratulations to all our runners!

USATF State Championship Race

Here are another great set of pictures from the USATF State Championship Race held on Saturday November 12 in Provo. Congratulations to both our boys and girls teams on winning state championships! And a big Thank You to Evan's dad for the great photos!

Times-Independent News Story

Here is a link to an article in this weeks edition of the Times-Independent recapping the Running Clubs first place finish at the USATF State Championship Race that was held on Saturday November 12 in Provo.  Article Link  


Sunday, November 6, 2016

Academic All-State!

Join me in congratulating Jayelen Knowles and Ariahna Groesbeck - 2016 Academic All-State from Grand County High School!


All-State Runners!

Join me in congratulating Ryan Lewis, Ali Hill and Evan Ellison - 2016 All-State Cross Country Runners from Grand County High School!


Times-Independent News Story

Here is a link to an article in this weeks edition of the Times-Independent recapping the teams performance at the State Championship Race in Salt Lake City that was held on Wednesday October 19. A great picture of Ryan and Evan on the champions podium with their All-State medals!  Article Link