XC AWARDS NIGHT

Thanks for a great season everyone!

We will miss all the seniors next year!

Click HERE for the rest of the pics

Footlocker Videos

Footlocker Videos from Runnerspace

Lehi XC Footlocker 2013

Advice from Josh Rohatinsky

1) Start each season and each race with a clear goal, and focus on it throughout.

Too often we say, "I'll run my best" and then we take whatever happens. You can do so much better than that. 

• Make it something you can measure (time, place in race, etc) 
• Make it public (tell others about it, write it on your hand, etc.
• The goal needs to motivate you and challenge you

Don't allow yourself to float through a season or a race. Make a goal and focus on it!

2) Run to succeed, not to avoid failure. Two types of motivation: positive and negative. Positive motivation challenges you to new heights, negative motivation urges you to "do this, or else...". The greatest performances come when using positive motivation.

Succeeding: Thinking about what you can do

Avoiding failure: Thinking about what others can do or what is happening to you

3) Don't play the small man. Believe in yourself more than you believe in others. Don't give others the edge in your mind - give it to yourself. It can be intimidating when you "go up a level" (from JV to Varsity, high school to college, etc). Have all the self-confidence in the world, but zero cockiness. 

Video: Watch Josh win the NCAA XC Championship

Region 2013 Pics

 

Here are a few pictures of the varsity races HERE
You guys did fantastic! See the girls next week at STATE!

October 14 - 18

***UPDATED TIMES***

Monday - Practice at 3pm

Tuesday - Practice at 2:45pm.  Team dinner at North Stake pavilion (2790 n center street). At 6:00pm.  

Wednesday - Region Championships at Westlake.  Bus leaves at 2:00.

Schedule: 

3:30 JV Girls
4:00 JV Boys
4:45 Varsity Girls
5:30 Varsity Boys
6:15 Awards

Park City Invite Pictures

 

For a few more pics of the race (sorry, our camera was on the wrong setting)
click HERE

Park City Results

I'm having a trouble saving the link to the results in its normal place - so here are the Park City Results

Positive Tapering

As you start your taper to Region or State, you might start to feel anxious, crazy, and a little irritable. There is a great article in Runner's World on how to deal with taper anxiety. I've included a quick summary for those that don't want to read the whole thing.

There are 2 groups of taperers.

1) “Positive Taperers” – They feel energized, rejuvenated, and confident, and they are able to interpret pre-race jitters as a sign that they are eager to race.

2) "Negative Taperers"—feel wracked with anxiety and uncertainty and begin doubting the value of the taper.

"How you feel during your taper matters on race day." Confidence—or lack of it—is a key factor. "If you spend days on end feeling negative about your training and doubtful about your abilities, those attitudes can persist on race day."

Don't: Spend your downtime fixating on one ambitious, stress-inducing goal.

Do: Set multiple goals, including one that has nothing to do with the clock. Wanting to PR is fine, but it puts you under a heap of pressure to perform your very best. Set a "good," "great," and "awesome" goal. "The good goal is something that, no matter what happens, you can achieve." This could include not going out too fast, or maintaining good form on hills. "The great goal may be a finish time that is achievable, and an awesome goal is something that if all the stars, the sun, and the moon align, you can accomplish." That way you're going into the race knowing that even if it turns out to not be an awesome day, it can still be a great or good day.

Link to Article:

"How to deal with taper anxiety"

Sept. 30 - Oct. 5

Monday - Practice at 1:30.  9th graders get there asap.  (Distance & lifting)
Tuesday - Speed Workout
Wednesday - Distance
Thursday - Prep
Friday - Park City Invite.  Bus leaves at 1:45

From the Park City coaches -

***PARKING FOR SPECTATORS***

Parking is very limited at the event site. Due to the number of anticipated spectators, once the lot is full, all cars will be directed to park at Park City High School (1.5 miles up the road at 1750 Kearns Blvd.)

There will be a school bus shuttle from the high school to the meet. Please arrive 25-30 minutes ahead of race time to ensure that you can make it on time after riding the bus shuttle.

--Buses will be permitted to drop off athletes at the race course, then will be directed to park at the high school.

Bob Firman Pics

 

CLICK HERE and HERE for pictures of this awesome day!

Sep. 23-28

Great job at the Bob Firman meet!  Results are posted to the right.

Also notice that we have decided not to go to the Nebo Invite - so there will be no meet this weekend.

Monday (Bday) - Distance
Tuesday (Aday) - Distance
Wednesday (Bday) - Speed
Thursday (Aday) - Distance
Friday (Bday) - Distance
Saturday - Speed

September 16-21

This is the week of the Bob Firman Invite.  If you have not paid you money to the financial office by the end of school on Wednesday, I will invite someone else in your place.

Monday (practice at 1pm) - Distance run.  But you will do 10 uphill stride-outs at the Cemetery.  (100 to 120 meters each stride-out)
Tuesday - (Speed Workout)
Wednesday - (Distance)
Thursday - (Short Tempo)
Friday - (Travel to Boise, Run the course Prep run)

BOISE ITINERARY:

Hotel Info:
Courtyard by Marriott
1789 S. Eagle Road
Meridian, ID 83642
1-208-888-0800

Emergency Contact:
Matt Rowe 801.310-0987

Race Location:
Eagle Island State Park
Boise, Idaho

**Please remember that you are responsible for all meals, except for Saturday morning breakfast.**

Friday September 20^th –

            *7:30am - Meet at Lehi HS to load bus

            *8:00 – Depart (Lewis Stages)

            *10:00 – bathroom stop

            *11:30 – Lunch Twin Falls, ID

            *4:00pm – Arrive Eagle Island Park – Jog Course/Packet Pickup

            *5:30 – Hotel Check-in

            *7:30 – Dinner

            *9:00 – Team Meeting

            *10:15 – Lights Out

Saturday September 21^st –

            *7am  - Continental Breakfast

            *8:00 – 9^th grade boys depart (by Van)

            *9:00 – Bus departs to Eagle Island Park

Saturday Race Schedule:

9th Grade Boys 5k	9:40
DI Varsity Boys 5K	10:50
Elite Varsity Girls 5K	11:20
JV Boys 5K section	1:30 or 2:05
JV Girls 5K section	2:40 or 3:20

*4pm  - Depart

            *7:00 – Dinner (Twin Falls)

            *11:30 – Arrive at Lehi HS

Murray pictures

Here are some pics that were taken at the Murray meet :) Thanks Angee! HERE and HERE

September 9-14

If you're going to the Bob Firman Invite (Boise, ID) please get your money paid to the financial office asap.


This Week:

Monday (Bday) - Speed Workout
Tuesday (Aday) - Distance (Lift)
Wednesday (Bday) - Speed Workout
Thursday (Aday) - Distance
Friday (Bday) - Prep
Saturday - BYU Invitational (Bus leaves at 7am)

BYU Invite:

8:30 am Frosh/Soph Boys 5K  9:00 am Frosh/Soph Girls 5K 10:15 am Varsity Girl's 5K 11:20 pm Varsity Boy's 5K 11:40 am JV Boys 5K 12:20 am JV Girls 5K 12:50 pm Team Awards

Pre-Region Pictures

WAY TO GO LEHI!!
Click HERE and HERE for some pics

Friday September 6 - Murray Invite

Murray Invite Schedule:

2pm - Get checked out
2:30pm - Bus leaves from North Parking Lot
4:00 Rookie Girls
4:10 Rookie Boys
4:45 JV Girls
4:55 JV Boys
5:30 Varsity Girls
5:40 Varsity Boys
6:00 Awards Ceremony

Click HERE to find out which race you're in.

Remember to start your warm-up 40 minutes before you race.

Team Pictures

GO LEHI!!!

GRASS RELAYS!

Click HERE  to see pictures from your race! AND HERE!

Premier Invite

 

Looks like we are off to a great start!!
CONGRATS EVERYONE!

XC CANYONS CAMP

It was a great weekend for runnin' trails!!!

 

Here's a link to all the pictures XC CANYONS CAMP 2013

Get ready for LehiXC 3 day Canyons Camp

Hello Team.  There are a few things to prepare and bring with you to camp.  First - please remember to pay for camp.  $65 to the financial office THIS WEEK.

Here is the agenda: (Please keep in mind that we will do our best to stick to this agenda, but sometimes things don't go as expected which may slow us down or speed us up, but we'll do our best)

Thursday August 8th - Spanish Fork Canyon
7:15am - Meet at school to load bus
7:30am - Leave for Diamond Fork
8:30am - Arrive at Diamond Fork
8:45am - Begin run
11:30am - Finish run
12:00pm - Leave for Lehi HS
1:00pm - Lunch at Lehi HS prepard by parents
1:00pm+ - Games at the school

Friday August 9th - Provo Canyon
7:15am - Meet at school to load bus
7:30am - Leave for Big Springs (Provo Canyon past Vivian & South Fork)
8:10am - Arrive at Big Springs
8:30am - Begin Big Springs Run
10:00am - Finish run
11:00am - Lunch delivered to Big Springs Park
12:30pm - Start the Pipeline Trail
1:30-2:00pm - Bus picks up at mouth of Provo Canyon
2:30-3:00pm - Arrive at Lehi HS

Saturday August 10th - American Fork Canyon
6:45am - Meet at the school
7:00am - Leave for Ridge Trail 157 (This is a very long trail and we will NOT be doing the full thing)
7:45-8:00am- Arrive and start "The Real Deal"
11:00-12:00pm - Finish the run and go to Tibblefork Reservior
12:30pm - Leave Tibblefork and head to Lehi HS
1:00pm - Lunch at Lehi HS
7:30pm - Camp wrap-up and movie @ TBA


Here are some things to bring with you each day -

Food & Water - We will provide water as best we can, but we can't bring the 5 gallon jugs on the run.  Most of the runs can be completed without a hydration pack (Camelbak, Waterbelt, etc) - but if you feel it's necessary then don't hesitate to bring it and use it.  Regardless of whether you bring water on the run with you - you will still NEED to bring a water bottle or something similar.  The coaches will also provide a few snacks if needed.  But if you want more than "a few" then bring your own.

Clothing & Shoes - You should wear regular light-weight running attire - nothing fancy necessary.  For shoes - keep in mind that you will be running on trails, but again, regular shoes should be fine.  If you have trail running shoes, that's great, but don't wear anything that is too bulky or too flimsy.  I won't let you off the bus if you wear toe-shoes.

Additional Items to bring - 
*extra running socks every day
*sandals for walking in streams/rivers after your runs
*a towel/beach towel every day
*sunscreen
*ibuprofen/tylenol or needed medication

Posture - Good Form Running

Posture in running not only relates to your spine, but also your hips and arms. When you run slouched you keep your lungs from fully expanding and you tend to look down instead of straight ahead.

Your hip position is also critical because it determines which muscles and tendons will absorb the most impact. When your hips are underneath you, your biggest muscle groups and tendons will absorb the most impact which will help you run further and faster. Avoid slightly bending your hips backwards like you're about to sit down. This puts extra stress on all the wrong areas and you get tired faster.

Your arms need to be at a 90 degree angle, stay compact, and swing on the side of your body, not across the front of you. Imagine a line drawn down the middle of your body, and then make sure your arms don't swing over that line.

Believe it or not, your running stride starts with your arms. It's similar to two gears working together, like the photo on the right. The smaller gear (arms) moves the bigger gear (legs), so the better your arm swing, the better your leg stride. On your next run experiment by keeping your shoulders relaxed, but also driving your elbows back and pumping your arms fast. Your leg speed will want to follow.

Watch a Video on Posture

Update

*Please come and see me if you need any of the paperwork. (Tryout Checklist, Participation, Camp, or Physical)  You need to get those turned in asap.

*Fees - In July, the financial office will be open only on TUESDAYS from 8 to 11.  Please get your fees paid during this time.

*No Practice on July 4th or July 5th, but you still need to get your miles in for the week on your own.

*For those who aren't on flotrack - please register.  Click Here 

*If you want to get updates on your cell phone - text: follow @coachmattrowe to '40404'

Summary of Parent Meeting

If you missed the parent meeting we have included a summary. Here you go.

Flotrack.com - Every athlete is expected to sign up on Flotrack in order to follow the training program. If desired, parents can become "fans" of the group and see what the team is doing.

Every athlete needs a "Try-out Checklist" filled out before they can compete in any running events. Please turn in as soon as possible.

Physicals also need to be handed into Coach Rowe as soon as possible. If you would like, Dr. Ronald Andersen at Andersen Chiropractic (380 East Main Street, Lehi. 801-768-2939) conducts physicals for $15. He donates that money back to the Lehi XC program. This is only an FYI, please don't feel any obligation.

Participation fee is $100 per athlete and personal equipment and apparel is $15.

Athletes who qualify and are able to travel to Idaho for the Bob Firman Invitational meet will need to pay an additional $25. The Bob Firman fee does not need to paid at this time.

We will have a XC camp from August 8-10th. The cost will be $65. This is not a mandatory activity and athletes should not feel pressured to attend in order to be on the team. The camp will be held in Spanish Fork, Provo, and American Fork canyons. Athletes will travel on buses and one meal will be provided each day.

Please try and have your child sign up for B-day conditioning class. The class has opened up again for a short-period so you can enroll now.

In order to receive the necessary forms (i.e. Try-out Checklist, Physical, Participation Fees, XC Camp) please have your child ask Coach Rowe and he will provide them. If you have any questions feel free to email Coach Rowe at coachmattrowe@gmail.com

Parent Meeting

Parent Meeting:

Wednesday, June 19th @ 6pm in the Commons 

Sign up for Flotrack - CLICK HERE

Flotrack Register

Parents & Runners, if you haven't already done so, please register for a Flotrack account.

Here is how to do it:  *Click here to start*

Once signed in - Click Here

Then, on the upper-right hand side of the page you'll see "become a Member or Fan of this group"

Runners please click "member" and parents click "Fan".

This will take you to a page to request to be a Member or a Fan.  (I think it's a good idea for parents to become a fan become I can message you so quickly and easily if needed)

Submit the request and you're done.

First Practice

June 10th 7:30am

"I Am a Champion"

Video: Watch This Before a Race

"Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure... Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine... As we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others." 

Marianne Williamson

Intro - Good Form Running

Video: Intro to Good Form Running

I'm assuming since you are looking at these posts you have an interest in becoming the best runner you can become. Many people don't realize the science and technique behind running. It is so much more than simply moving your legs faster. If you take the time to learn the science behind running you will run faster, longer, and more injury free. 

There are 4-basic steps to good form running and we'll have a post for each one. Each of you approach learning differently. Some of you will try and incorporate all 4-techniques at once and others will pick one technique, perfect it, and then incorporate another, or some of you will combine the two methods together and create a hybrid. Believe me, this is harder than you think and you will find greater success if you work on one thing at a time.

It is easy to over-think things and accidentally make your stride mechanical rather than natural and smooth, but if you choose not to work on it you'll put yourself at greater risk for injury, so it's worth the work. As you continue to work on form each of the steps will gradually become a habit and you'll fall in love with running even more. 

The four steps are:

1) Posture

2) Midfoot

3) Cadence

4) Lean

Video: 4-Steps Working Together

Studies have found that proper form will help you run faster, but there are runners who are just as fast with improper form. To me, the greatest benefit of proper running is less injury. If you have less risk of injury you can train harder and more consistently, which in the end will help you run faster and reach your potential.