KU Rim Rock Trip
The KU Trip! A Tradition! For the past 4 or 5 years, we have made a varsity/jv travel trip to Kansas! It has been our philosophy for LTXC that trips provide a great learning and running experience. We leave on Thursday Sept 20th and race on Friday OR Saturday Sept 19/20. We take a charter bus and leave from the meet on Saturday and arrive back on Saturday night around 10pm
We invite the top 24 (12 boys and 12 girls) to be part of this trip. The trip does involve a cost and that is usually around $400 that covers the bus and the hotel and fee's. If you decide to be part of this event, you will be responsible for the bus cost regardless of other travel plans. The only way we can keep the costs down is to split among the 24 participants. If someone can't go, then we will ask the next runner. The list will be update following the Races on Sept 1st
All Fundraising money will go to the kids who raise it...We may be able to help match some of the funds, depending on how the fundraiser goes...We won't settle our fee's until the first part of October. The total amount needed for each kids is $400
If we have 24 kids, we need
$260 for the bus, $100 for hotel, $40 for a couple of meals and entry fee's. This kids will be responsible for fast food stops and anything extra....
Entries are Due Sept 12th, but I can make some changes. We just want to make sure they get entered. We also have to make sure we have hotel space for everyone that wants to go.
The hotel info is on the website too.
JV races will be Friday Sept 21 and Varsity races are the 22nd
We leave at 6:30 am on Sept 20th and return as soon as the races are over on Saturday, so arrive back on Saturday night Sept 22nd around 10pm at Legend
Email any questions and we will be glad to give more info...As soon as I have the final numbers, we will send out detailed info as well
Thanks for your support in making these memories!
Wednesday, September 12, 2018
Thursday, August 30, 2018
Congratulations! You found the BLOG
This is a place that you can get info from the coaches, important meeting notes and research articles and motivation....Please check....reply if you wish....I will send reminders also
A) What makes a good runner? Think and Train Philosophy This I Believe
Read the document above.....Why do we train the way we do? Think like a runner!
B) Bus or No Bus: Please fill this out when asked! It is important when scheduling our bus. We want all runners to be together as much as possible, form the start of the meet until the end. We know this will not always be possible...We want and EXPECT to support each other....EVERYONE!
C) Fundraising: YES we DO. This is important for everyone. We do not ask for as much money up front to be part of this team as other programs. A team expectation is that we all help support the entire team with funds to help with replacement equipment, team functions and events, entry fees, and to support our out of state trips too!
YOU NEED 15-20 GOOD EMAILS by Tuesday Sept 4th. You also need a good selfie head shot to make an account. I will send that link out very soon
D) The KU Trip! A Tradition! For the past 4 or 5 years, we have made a varsity/jv travel trip to Kansas! It has been our philosophy for LTXC that trips provide a great learning and running experience. We leave on Thursday Sept 20th and race on Friday OR Saturday Sept 19/20. We take a charter bus and leave from the meet on Saturday and arrive back on Saturday night around 10pm
We invite the top 24 (12 boys and 12 girls) to be part of this trip. The trip does involve a cost and that is usually around $400 that covers the bus and the hotel and fee's. If you decide to be part of this event, you will be responsible for the bus cost regardless of other travel plans. The only way we can keep the costs down is to split among the 24 participants. If someone can't go, then we will ask the next runner. The list will be update following the Races on Sept 1st
More info .....soon....Any questions, talk or email the Coaches!
This is a place that you can get info from the coaches, important meeting notes and research articles and motivation....Please check....reply if you wish....I will send reminders also
A) What makes a good runner? Think and Train Philosophy This I Believe
Read the document above.....Why do we train the way we do? Think like a runner!
B) Bus or No Bus: Please fill this out when asked! It is important when scheduling our bus. We want all runners to be together as much as possible, form the start of the meet until the end. We know this will not always be possible...We want and EXPECT to support each other....EVERYONE!
C) Fundraising: YES we DO. This is important for everyone. We do not ask for as much money up front to be part of this team as other programs. A team expectation is that we all help support the entire team with funds to help with replacement equipment, team functions and events, entry fees, and to support our out of state trips too!
YOU NEED 15-20 GOOD EMAILS by Tuesday Sept 4th. You also need a good selfie head shot to make an account. I will send that link out very soon
D) The KU Trip! A Tradition! For the past 4 or 5 years, we have made a varsity/jv travel trip to Kansas! It has been our philosophy for LTXC that trips provide a great learning and running experience. We leave on Thursday Sept 20th and race on Friday OR Saturday Sept 19/20. We take a charter bus and leave from the meet on Saturday and arrive back on Saturday night around 10pm
We invite the top 24 (12 boys and 12 girls) to be part of this trip. The trip does involve a cost and that is usually around $400 that covers the bus and the hotel and fee's. If you decide to be part of this event, you will be responsible for the bus cost regardless of other travel plans. The only way we can keep the costs down is to split among the 24 participants. If someone can't go, then we will ask the next runner. The list will be update following the Races on Sept 1st
More info .....soon....Any questions, talk or email the Coaches!
Wednesday, March 14, 2018
Arizona Update
Some of this may not be updated for 2018.....Please email me if you have questions
Dear
Parents/Athletes
RE: Spring Break Track Arizona
We are very excited to continue a track tradition of a spring track trip to
Arizona. The Chandler Rotary Invite is a big invitational that gets teams from
Colorado as well as around the country. We have made arrangements to take a
team of up to 30-32 athletes this spring. Here are some of the details as we
move forward.
The meet will be held at Chandler HS in
Chandler Arizona. We already have up to 9-10 hotel rooms booked for our
athletes this number will be the max,
but everyone will have the opportunity to participate. There is a limit of 2-3
athletes per event and a relay team. We make every effort to get those
interested involved in at least two events if possible. Some athletes will be
able to compete in 2-4 events, including relays. Other athletes may only
compete in one or two events. Again, there is a limit of just 2-3 entries in
each event, so let us know ASAP. I may be able to add extra in some
events. If multiple athletes want to compete in the same event, the coaches
will take the top performer. This meet is varsity meet and should make our
varsity standards for a meet like this.
Here are some more details: Date: March 21-25th: The
meet itself is 2 days with a qualifying mark needed for the second day. The
meet that we will have most athletes in will be March 23rd, and we
may have a few that compete on March 24th
Trips: Over the past many years, Coach Miller has
taken athletes on trips to Idaho, Arizona, and for Cross Country, Arizona and
Kansas. Trips are a great experience for our young athletes to experience a
quality big meet and visit with other students from the region. This will be
our 5th trip with Legend Track. Our top goal for the
trip is not the performances themselves, but the team atmosphere and
bonding that does occur. The trip down and back is long, but kids
enjoy the socializing and comrade that will be just a memorable as the meet
itself! This is truly a team trip!
Travel: As a team we are working with Arrow for
our Charter bus and leave at 6:30am on Wednesday March 21st . We
will travel by bus and arrive around 7-8:00pm. We will have some team plans on
Thursday (including practice time) and compete on Friday and Saturday. We will
leave from the meet on Saturday night (around 9pm) and travel through the
night, and arrive around 1pm on Sunday March 25th .
Hotel: We have hotel
reservations for the Days Inn- Country Club in Mesa, Arizona
We reserved our room
last fall, and space is very tight. There are a number of activities going on
in the area, so additional rooms are going to be very hard to find.
· 333 W Juanita Ave, Mesa, AZ, 85210 United
States of America
Cost: The cost of our trip will be set at $500 –
The trip costs will
cover the bus, hotel, and 3 team meals. The team will cover 2 of the
main team dinners on the trip and a dinner at the meet/bus for the ride
home. We will ask for athletes to bring cash to help with additional
food/snacks and souvenirs at the meet.
This year: We will ask
everyone to bring in $20 cash to give to Coach Miller to help pay for part of
the 3 team meals. It is easier to collect from everyone up front. Extra meal
money will be for lunches or items on your own at the meet or rest stops. We
will also use the money to load up a cooler. Drink donations will help!!
Breakdown:
Hoping for 30 team
members (min) to make the trip affordable for all.
Bus is $9,000 not
including gratuity. With a minimum of 34 athletes = $375 each
Hotel- Depending on the number of rooms we will need…..10-12 plus
the driver. The cost will be around $3500 for 3 nights (Weds, Thurs, Fri) which
would break down to about $100 each….maybe a little less, depending on the
number in the rooms…..and the boys breakdown vs the girls breakdown plus….I
know we may be able to cut down rooms if we have athletes that have parents in
town. Most of the time, the kids do like to stay with the team and enjoy the team
bonding. We will have a block of rooms, and the hotel does have a pool.
The remaining amounts will help cover the team meal costs….Which
puts the total around $500 each. Other teams that make this trip are charging
close to $800.
Since the trip does occur
over spring break, I have had at least 2 or 3 kids/parents mention that they
will make a family trip of it, and fly with parents and not travel with the
team. While we understand your family plans, this will not necessarily reduce
the cost of our ‘team trip’. Our team has always had 25 to 30 athletes on
the trip. I think we could have as many as 36 this year. The bus is our biggest
expense at $9000. This is $300 for each team member. If we don’t have 30 kids
‘ride’ the bus, then it increases the cost for the remaining teammates. Flying
with a group this large is not an option. There may be a way to reduce some
costs if we can get 30+ commitments. The bus is the best way to get the most
kids and families to afford and participate.
Remember: The trip down
and back is a big part of the experience too! We do understand that other plans
may prevent this in certain situations. Please understand that we are tight on
funds and the trip is all funded by our team raising money and our families.
There is not a budget for these trips. The goal is 30 or more.
We have plenty of
fundraising opportunities to reduce most of these costs!!!
Snap-Raise online
fundraising (very popular and successful by many teams) We raised
over $8,000 last year!
We also have our Chili’s
nights, our home track meets, and some ‘sponsorship’ possibilities. There is no
reason that our Arizona team cannot get the entire trip paid for if they
participate in the fundraising! Snapraise is team fundraising service and does
take a smaller cut if we have 70% participation.
Athletes who raise
monies from our fundraiser will count towards the trip. Final payments ($350
remaining after deposit, can be made online in the fees in parent portal.
We won’t be able to accept checks after March 10th. You
also can split payments up. Final payments will be due on or before the first
week of May. Contact us if you have questions on how to make payments.
We will have a number
of fundraising opportunities as we have done in the past. Please encourage your
child to get involved with our fundraising! A $150 cash deposit will hold
your spot. The balance can be determined after the fundraiser and other
expenses come due sometime in April.
There will be forms to
complete and more info soon. If you have questions, please ask!!!
Tuesday, March 13, 2018
Arizona Trip 2018
Hello Team:
I apologize for getting this out so late.The history of this trip has always been on a short timeline. We are starting our 3rd week and only a handful of quality workouts and only one meet. The trip we take is to Chandler Arizona for the Chandler Rotary Invite. The meet includes over 150 teams over 2 days.
We have a few from last year and are trying to fill the trip with new members this year. From our workouts and meet last week we want to include as many as we can, but the meet is limited to Varsity runners at three different levels. There is also a limit of just 2-3 per event.
Benefits of this trip include a great team bonding experience. This is a TEAM event and we want to enjoy the travel and the experience as much as the competition. The cost of the trip includes our Charter Bus down and around and then back. The reason we do the bus is to keep transportation available (no cost for multiple coaches driving 3 or more vans). We also are able to change or add runners at the final days if needed. The cost vs flying and transportation is about the same or even maybe a little less.
We also have hotel rooms booked at the Days Hotel in Mesa. The total cost of the bus and hotel and our entry fee will stay at $500. This is still less that our actual costs and we will ask for help with one of the team dinners and we will cover the rest. The breakdown for the bus is about $375 and hotel is about $100 for 3 nights.
We split the bus up among the entire team to keep the cost fair and affortable
We offer 2 different fundraisers including our online snapraise and our runathon donation drive. We also may use some funds from our team fundraiser track meet and a couple of team dinners (Chillis and maybe one other).
There is no reason the kids can't reduce this cost by fundraising if they put in the effort (parents can help support this too)
Nothing is due until the fundraising is over after April 19th and final payment will be due by May 15th and be added to the required fee on IC
We plan to leave on Wednesday March 21st
We have the 22nd to practice and do some team activities .
The meet is all day on Friday and Saturday. We qualify for different sessions. We will have food and water along the way and leave after the meet on Saturday and our driver will get us back to Parker on Sunday around noon.
I will have a detailed letter available and the coaches info as well. If you have any questions along the way, please email me.
Entries are due on Wednesday March 14th, so please let me know by then so we can try to get everyone in 2-4 races over the 2 days.
This is a great quality meet in great weather and low altitude. The performances can be fast, and the awards are amazing. The experience is priceless! All performances will be reported on MileSplit, but wont count towards rankings since it is an out of state event. The memories have been very positive and the team looks forward to this each year. This will be our 5th straight year and we have always had some great performances and feedback.
I hope you will consider this and let us work with you.
roger.miller@dcsdk12.org
I apologize for getting this out so late.The history of this trip has always been on a short timeline. We are starting our 3rd week and only a handful of quality workouts and only one meet. The trip we take is to Chandler Arizona for the Chandler Rotary Invite. The meet includes over 150 teams over 2 days.
We have a few from last year and are trying to fill the trip with new members this year. From our workouts and meet last week we want to include as many as we can, but the meet is limited to Varsity runners at three different levels. There is also a limit of just 2-3 per event.
Benefits of this trip include a great team bonding experience. This is a TEAM event and we want to enjoy the travel and the experience as much as the competition. The cost of the trip includes our Charter Bus down and around and then back. The reason we do the bus is to keep transportation available (no cost for multiple coaches driving 3 or more vans). We also are able to change or add runners at the final days if needed. The cost vs flying and transportation is about the same or even maybe a little less.
We also have hotel rooms booked at the Days Hotel in Mesa. The total cost of the bus and hotel and our entry fee will stay at $500. This is still less that our actual costs and we will ask for help with one of the team dinners and we will cover the rest. The breakdown for the bus is about $375 and hotel is about $100 for 3 nights.
We split the bus up among the entire team to keep the cost fair and affortable
We offer 2 different fundraisers including our online snapraise and our runathon donation drive. We also may use some funds from our team fundraiser track meet and a couple of team dinners (Chillis and maybe one other).
There is no reason the kids can't reduce this cost by fundraising if they put in the effort (parents can help support this too)
Nothing is due until the fundraising is over after April 19th and final payment will be due by May 15th and be added to the required fee on IC
We plan to leave on Wednesday March 21st
We have the 22nd to practice and do some team activities .
The meet is all day on Friday and Saturday. We qualify for different sessions. We will have food and water along the way and leave after the meet on Saturday and our driver will get us back to Parker on Sunday around noon.
I will have a detailed letter available and the coaches info as well. If you have any questions along the way, please email me.
Entries are due on Wednesday March 14th, so please let me know by then so we can try to get everyone in 2-4 races over the 2 days.
This is a great quality meet in great weather and low altitude. The performances can be fast, and the awards are amazing. The experience is priceless! All performances will be reported on MileSplit, but wont count towards rankings since it is an out of state event. The memories have been very positive and the team looks forward to this each year. This will be our 5th straight year and we have always had some great performances and feedback.
I hope you will consider this and let us work with you.
roger.miller@dcsdk12.org
Wednesday, December 20, 2017
Middle Distance and Distance Workouts
For the next 2 weeks, your group needs to get together and get out and run. It is easier to get in the run if you have someone with you. If not, make a plan and a time! We will try to pick a couple of days to meet up for runs. I will help organize a time if you want.
Maintain good mileage but no need to increase too much. 30-40 miles a week is a good goal
Monday's: Recovery run....just go out at conversation pace or a little faster. No racing! 4-6 miles
How about a run to see Christmas lights?
Tuesday's: Anything like this
easy recovery pace 5-8 mins, progression run....swing tempo, tempo, cruise or race pace, back to recovery. Total of 5-6 miles
OR: easy recovery first 10 mins, then 1 min fartlek tempo, 1-2 min recovery X 6-10 times, then recovery again
OR....just call your own tempo fartlek (speed play)
Wednesday
Same as Monday
OR HILLS
OR a track core circuit
Thursday
Newton Fartlek
2-2-2-3-3-4-4-3-3-2-2-2
tempo-cruise followed by easy
OR: 3-2-3 x 3 followed by 3 x 200 fast, 200 walk
OR 4-5 x 600 at 2 mile pace, followed by 150-50
Friday: The Bluffs or trail run- depending on how you feel
Saturday: Dog Park....long run 45 mins to an hour
You can always add in GSM, Lunge and Myrtle
Remember not to run intense workouts more than 2-3 times a week (if hills in one of these)
I will update final surge, but these are just examples. Set a good time to get out if you have time
Enjoy the break. I hope to get some of you together a couple of times if we can
Text me if you want or have questions
Merry Christmas!! Ho Ho Ho
Maintain good mileage but no need to increase too much. 30-40 miles a week is a good goal
Monday's: Recovery run....just go out at conversation pace or a little faster. No racing! 4-6 miles
How about a run to see Christmas lights?
Tuesday's: Anything like this
easy recovery pace 5-8 mins, progression run....swing tempo, tempo, cruise or race pace, back to recovery. Total of 5-6 miles
OR: easy recovery first 10 mins, then 1 min fartlek tempo, 1-2 min recovery X 6-10 times, then recovery again
OR....just call your own tempo fartlek (speed play)
Wednesday
Same as Monday
OR HILLS
OR a track core circuit
Thursday
Newton Fartlek
2-2-2-3-3-4-4-3-3-2-2-2
tempo-cruise followed by easy
OR: 3-2-3 x 3 followed by 3 x 200 fast, 200 walk
OR 4-5 x 600 at 2 mile pace, followed by 150-50
Friday: The Bluffs or trail run- depending on how you feel
Saturday: Dog Park....long run 45 mins to an hour
You can always add in GSM, Lunge and Myrtle
Remember not to run intense workouts more than 2-3 times a week (if hills in one of these)
I will update final surge, but these are just examples. Set a good time to get out if you have time
Enjoy the break. I hope to get some of you together a couple of times if we can
Text me if you want or have questions
Merry Christmas!! Ho Ho Ho
Sprinter Jumper Winter Break
Here is an outline for winter break. Do the best you can to get out to workout. The weather may be colder or you can substitute a gym or indoor routine. Be adaptive and don't let more than 1 or 2 days go by without training. YOU have to make the time. Find a workout partner or set a time to workout
Here is the outline for December 24th- Jan 7th. You can vary the days, but you the idea. We may try to have a couple of track days if the weather is good after Christmas.
Examples only
Week 1 Day 1: 5-7 x Hills of 20-30 secs. Longer with slight grade. Run at 80-85%
Week 2: Cut the hills down to 3-4 shorter and faster. Good form and 3-4 min recovery
Also add General Strength Circuit or Weights. You can create your own. Video on this blog too
Week 1 Day 2: 6-8 x 200m faster than tempo. 72% Take your PR x 1.28...or 24 x 1.28 = 30-31
Week 2 Do the same
Week 1 Day 3: 10 x 30 m curve starts....drive out phase then float for 30 meters. 3-4 min rest
Week 2 Do the same 5-6 on the straightaway
Week 1 Day 4: 6 x 300 at 80% Dont skip out on this one
take your 200 PR x 2.2. then divide by 4 and then multiply by 3.....Then multiply x 1.2
so.....if you are a 24' 200 runner.....Then run your 300's in 48 seconds
a 27 sec 200 runner = 54 secs
Week 2 do the same but only 3-4...and just a little faster
Day 5: Long Warmup then 5 - 8 x 100's at 70% (1.3)
Add your GSM LM or Mrytle to every workout if you can. Mix these up and don't just do the easy ones. These are examples. Send a text to get together. Look for days when you can really train. If the weather is poor, try Parker Fieldhouse, etc...Core circuits or stationary bike can be substituted
Have Fun....Enjoy your break! Come back ready to train-- phase 2.
Here is the outline for December 24th- Jan 7th. You can vary the days, but you the idea. We may try to have a couple of track days if the weather is good after Christmas.
Examples only
Week 1 Day 1: 5-7 x Hills of 20-30 secs. Longer with slight grade. Run at 80-85%
Week 2: Cut the hills down to 3-4 shorter and faster. Good form and 3-4 min recovery
Also add General Strength Circuit or Weights. You can create your own. Video on this blog too
Week 1 Day 2: 6-8 x 200m faster than tempo. 72% Take your PR x 1.28...or 24 x 1.28 = 30-31
Week 2 Do the same
Week 1 Day 3: 10 x 30 m curve starts....drive out phase then float for 30 meters. 3-4 min rest
Week 2 Do the same 5-6 on the straightaway
Week 1 Day 4: 6 x 300 at 80% Dont skip out on this one
take your 200 PR x 2.2. then divide by 4 and then multiply by 3.....Then multiply x 1.2
so.....if you are a 24' 200 runner.....Then run your 300's in 48 seconds
a 27 sec 200 runner = 54 secs
Week 2 do the same but only 3-4...and just a little faster
Day 5: Long Warmup then 5 - 8 x 100's at 70% (1.3)
Add your GSM LM or Mrytle to every workout if you can. Mix these up and don't just do the easy ones. These are examples. Send a text to get together. Look for days when you can really train. If the weather is poor, try Parker Fieldhouse, etc...Core circuits or stationary bike can be substituted
Have Fun....Enjoy your break! Come back ready to train-- phase 2.
Thursday, December 14, 2017
Welcome Back to LT Blog
Hello and I hope this finds you all well as you prepare for the ''break" and getting ready for Finals!!
Please check often or at least when I send you this link....workouts, ideas and articles that will benefit you as athletes. This is good info and important for all event!!
Today- please think about the focus of Winter Season......GSM, LM, SAM
This is all about General Strength Mobility
Lunge Matrix
or Strength and Mobility SAM
If you ever find yourself on a day when you can't run or want to spice up your fitness...Do these
This is maybe as or more important than 150's, starts or jumps or even a distance day. Try 2-3 days per week to get started
We will refer to this as the GSM or SAM
Also: Good article on Speed development
and a video series that shows more of what we do as well as many of the top high school and elite programs. Sometimes its the little things that make a big difference. Of course....reading is one thing...now get your rear into gear!
Look back here for some winter workouts over break too!
Good Luck on Finals and use your time to stay on top of your training...find a workout partner to keep you motivated!!
Please check often or at least when I send you this link....workouts, ideas and articles that will benefit you as athletes. This is good info and important for all event!!
Today- please think about the focus of Winter Season......GSM, LM, SAM
This is all about General Strength Mobility
Lunge Matrix
or Strength and Mobility SAM
If you ever find yourself on a day when you can't run or want to spice up your fitness...Do these
This is maybe as or more important than 150's, starts or jumps or even a distance day. Try 2-3 days per week to get started
We will refer to this as the GSM or SAM
Also: Good article on Speed development
and a video series that shows more of what we do as well as many of the top high school and elite programs. Sometimes its the little things that make a big difference. Of course....reading is one thing...now get your rear into gear!
Look back here for some winter workouts over break too!
Good Luck on Finals and use your time to stay on top of your training...find a workout partner to keep you motivated!!
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