BINGHAM MINERS XC SUMMER MILEAGE BREAKDOWNS --2011-- Mondays are repeats. Wednesdays are Alta Runs. Fridays are travel runs. Mileage weekly averages are calculated on the basis of your years of running experience.

Refer to our website @ http://binghamxctrack.wordpress.com/ for more training information.

Vehicles are always needed. Seatbelts are mandatory for all. Coaches do not drive students but parents and older athletes may.

For activity schedules (parties, camps, etc.) refer to the website and come to M-W-F for info. The first race will be Aug. 20th, the Tooele “Settlement Canyon” Invitational.

Stay in constant touch. Run together. Send your cards in according to instructions and by the deadline !!!!

----- Mileage is listed in order of “1st Year, 2nd Year, Varsity” and girls before boys. ----- Second runs are listed (in parenthesis) for the afternoon/evening in some cases. ----- Make sure your mileage is measured accurately! No ‘tenths’. ----- M-W-F are our “hard” days . . . you run “easy” on T-Th-S TOGETHER!!! Sunday is rest or optional. ----- Team runs are generally ‘out-and-back’ and timed. No one gets too far behind. Our team runs hard on M-W-F.

( Mileage starts Monday, May 23rd. Report by sending in your mileage card to Coach Arb or bringing it to Monday practices. In any case, do not miss the weekly card deadline !!!!! )


May 23-29 (1st -- 24/30 2nd -- 34/41 Var -- 37/45) 23 1st -- 5/6 2nd -- 6/7 Var -- 7/8 24 1st -- 3/4 2nd -- 4/5 Var -- 4/5 25 1st -- 4/5 2nd -- 5/6 Var -- 6/7 26 1st -- 3/4 2nd -- 4/5 Var -- 4/5 27 1st -- 5/6 2nd -- 6/7 Var -- 7/8 28 1st -- 4/5 2nd -- 5/6 Var -- 6/7 (2nd -- 4/5 Var -- 3/5) 29 (Rest or optional easy run)

May 30-June 5 (1st -- 26/32 2nd -- 36/43 Var -- 40/50) 30 1st -- 5/6 2nd -- 6/7 Var -- 7/8 (2nd -- 1/3 Var -- 2/3) 31 1st -- 4/5 2nd -- 4/5 Var -- 4/5 1 1st -- 5/6 2nd -- 6/7 Var -- 7/8 (Var -- 2/3) 2 1st -- 3/4 2nd -- 4/5 Var -- 5/6 3 1st -- 5/6 2nd -- 6/7 Var -- 7/8 (2nd -- 4/4 Var -- 2-3) 4 1st -- 4/5 2nd -- 5/6 Var -- 4/6 5 (Rest or optional easy run)

June 6-12 (1st -- 29/35 2nd -- 40/48 Var -- 43/55) 6 1st -- 5/7 2nd -- 6/7 Var -- 7/8 (2nd -- 2/3 Var -- 2/3) 7 1st -- 4/5 2nd -- 4/5 Var -- 4/5 8 1st -- 5/6 2nd -- 6/7 Var -- 7/8 (2nd -- 4/4 Var -- 3/4) 9 1st -- 4/4 2nd -- 4/5 Var -- 5/6 10 1st -- 5/6 2nd -- 6/6 Var -- 7/8 (2nd -- 3/3 Var -- 2/3) 11 1st -- 6/7 2nd -- 5/8 Var -- 6/10 12 (Rest or optional easy run)

June 13-19 (1st -- 31/36 2nd -- 42/50 Var -- 45/58) 13 1st -- 5/6 2nd -- 6/7 Var -- 7/8 (1st -- 2/2 2nd -- 3/4 Var -- 3/4) 14 1st -- 4/5 2nd -- 5/6 Var -- 5/6 15 1st -- 5/6 2nd -- 6/7 Var -- 6/8 (2nd -- 4/4 Var -- 3/4) 16 1st -- 4/4 2nd -- 4/5 Var -- 5/7 17 1st -- 5/6 2nd -- 6/6 Var -- 7/8 (2nd -- 3/3 Var -- 3/3) 18 1st -- 6/7 2nd -- 5/8 Var -- 6/10 19 (Rest or optional easy run)

June 20-26 (1st -- 33/38 2nd -- 44/52 Var -- 48/60) 20 1st -- 5/6 2nd -- 7/8 Var -- 7/8 (1st -- 2/2 2nd -- 3/4 Var -- 3/4) 21 1st -- 4/5 2nd -- 5/6 Var -- 5/7 22 1st -- 5/6 2nd -- 7/8 Var -- 7/8 (1st -- 2/2 2nd -- 3/3 Var -- 3-4) 23 1st -- 4/4 2nd -- 5/6 Var -- 6/7 24 1st -- 5/6 2nd -- 6/6 Var -- 7/8 (2nd -- 3/3 Var -- 3/4) 25 1st -- 6/7 2nd -- 5/8 Var -- 7/10 26 (Rest or optional easy run)

June 27-July 3 (1st -- 35/40 2nd -- 45/54 Var -- 50/62) (SHARC Camp for team all June 27-29) 27 1st -- 5/7 2nd -- 7/8 Var -- 7/8 (1st -- 2/2 2nd -- 3/4 Var -- 3/4) 28 1st -- 4/5 2nd -- 6/7 Var -- 5/7 29 1st -- 5/6 2nd -- 7/8 Var -- 7/8 (1st -- 2/2 2nd -- 3/4 Var -- 3/4) 30 1st -- 4/4 2nd -- 5/6 Var -- 8/9 1 1st -- 5/6 2nd -- 6/6 Var -- 7/8 (1st -- 2/2 2nd -- 3/3 Var -- 3/4) 2 1st -- 6/7 2nd -- 5/8 Var -- 6/10 3 (Rest or optional easy run)

July 4-10 (1st -- 35/40 2nd -- 45/54 Var -- 50/62) (Highest weekly totals of summer -- 2nd week) 4 1st -- 5/7 2nd -- 7/8 Var -- 7/8 (1st -- 2/2 2nd -- 3/4 Var -- 3/4) 5 1st -- 4/5 2nd -- 6/7 Var -- 5/7 Start of “Captain’s Time” Practices & Events!!!! 6 1st -- 5/6 2nd -- 7/8 Var -- 7/8 (1st -- 2/2 2nd -- 3/4 Var -- 3/4) 7 1st -- 4/4 2nd -- 5/6 Var -- 8/9 8 1st -- 5/6 2nd -- 6/6 Var -- 7/8 (1st -- 2/2 2nd -- 3/3 Var -- 3/4) 9 1st -- 6/7 2nd -- 5/8 Var -- 6/10 10 (Rest or optional easy run)

July 11-17 (1st -- 35/40 2nd -- 45/54 Var -- 50/62) (Highest weekly totals of summer -- 3rd week)

11 1st -- 5/7 2nd -- 7/8 Var -- 7/8 (1st -- 2/2 2nd -- 3/4 Var -- 3/4) 12 1st -- 4/5 2nd -- 6/7 Var -- 5/7 13 1st -- 5/6 2nd -- 7/8 Var -- 7/8 (1st -- 2/2 2nd -- 3/4 Var -- 3/4) 14 1st -- 4/4 2nd -- 5/6 Var -- 8/9 End of “Captain’s Time” Practices & Events 15 1st -- 5/6 2nd -- 6/6 Var -- 7/8 (1st -- 2/2 2nd -- 3/3 Var -- 3/4) 16 1st -- 6/7 2nd -- 5/8 Var -- 6/10 17 (Rest or optional easy run)

July 18-24 (1st -- 33/38 2nd -- 44/52 Var -- 48/60) 18 1st -- 5/6 2nd -- 7/8 Var -- 7/8 (1st -- 2/2 2nd -- 3/4 Var -- 3/4) 19 1st -- 4/5 2nd -- 5/6 Var -- 5/7 20 1st -- 5/6 2nd -- 7/8 Var -- 7/8 (1st -- 2/2 2nd -- 3/3 Var -- 3-4) 21 1st -- 4/4 2nd -- 5/6 Var -- 6/7 22 1st -- 5/6 2nd -- 6/6 Var -- 7/8 (2nd -- 3/3 Var -- 3/4) 23 1st -- 6/7 2nd -- 5/8 Var -- 7/10 24 (Rest or optional easy run)

July 25-31 (1st -- 33/38 2nd -- 44/52 Var -- 48/60) (HARC Camp 25-27 Girls, 28-30 Boys) 25 1st -- 5/6 2nd -- 7/8 Var -- 7/8 (1st -- 2/2 2nd -- 3/4 Var -- 3/4) 26 1st -- 4/5 2nd -- 5/6 Var -- 5/7 27 1st -- 5/6 2nd -- 7/8 Var -- 7/8 (1st -- 2/2 2nd -- 3/3 Var -- 3-4) 28 1st -- 4/4 2nd -- 5/6 Var -- 6/7 29 1st -- 5/6 2nd -- 6/6 Var -- 7/8 (2nd -- 3/3 Var -- 3/4) 30 1st -- 6/7 2nd -- 5/8 Var -- 7/10 31 (Rest or optional easy run) (July 25th starts our MANDATORY Team Practices w/ HARC & M-W-F in August)

Aug 1-7 (1st -- 31/36 2nd -- 42/50 Var -- 45/58) (1st Week Brighton Loops Speed-Endurance) 1 1st -- 5/6 2nd -- 6/7 Var -- 7/8 (1st -- 2/2 2nd -- 3/4 Var -- 3/4) 2 1st -- 4/5 2nd -- 5/6 Var -- 5/6 3 1st -- 5/6 2nd -- 6/7 Var -- 6/8 (2nd -- 4/4 Var -- 3/4) 4 1st -- 4/4 2nd -- 4/5 Var -- 5/7 5 1st -- 5/6 2nd -- 6/6 Var -- 7/8 (2nd -- 3/3 Var -- 3/3) 6 1st -- 6/7 2nd -- 5/8 Var -- 6/10 7 (Rest or optional easy run)

Aug 8-14 (1st -- 29/35 2nd -- 40/48 Var -- 43/55) (2nd Week Brighton Loops & Rest Week) 8 1st -- 5/7 2nd -- 6/7 Var -- 7/8 (2nd -- 2/3 Var -- 2/3) 9 1st -- 4/5 2nd -- 4/5 Var -- 4/5 10 1st -- 5/6 2nd -- 6/7 Var -- 7/8 (2nd -- 4/4 Var -- 3/4) 11 1st -- 4/4 2nd -- 4/5 Var -- 5/6 12 1st -- 5/6 2nd -- 6/6 Var -- 7/8 (2nd -- 3/3 Var -- 2/3) 13 1st -- 6/7 2nd -- 5/8 Var -- 6/10 14 (Rest or optional easy run)

Aug 15-21 (1st -- 33/38 2nd -- 44/52 Var -- 48/60) (3rd Week Brighton Loops) 15 1st -- 5/6 2nd -- 7/8 Var -- 7/8 (1st -- 2/2 2nd -- 3/4 Var -- 3/4) 16 1st -- 4/5 2nd -- 5/6 Var -- 5/7 17 1st -- 5/6 2nd -- 7/8 Var -- 7/8 (1st -- 2/2 2nd -- 3/3 Var -- 3-4) 18 1st -- 4/4 2nd -- 5/6 Var -- 6/7 19 1st -- 5/6 2nd -- 6/6 Var -- 7/8 (2nd -- 3/3 Var -- 3/4) 20 1st -- 6/7 2nd -- 5/8 Var -- 7/10 Tooele Invitational @ Settlement Canyon 21 (Rest or optional easy run)

Aug 22-28 Mileage by Coach direction. Report on Aug. 29. School starting and transition to regular workouts. ---------------------------------------------------------------------------------------------------------------------------------------

MILEAGE GOALS !!!!   

We use mileage CARDS!!!!! Mail them with appropriate postcard postage on the day indicated in order to be counted in the summer mileage totals or bring to a workout before the deadline for each week. Get them in the mail on time . . . drop them off on a run!

Rookie 265 / 285 (See separate workout sheet) 1st Year 360 / 423 2nd Year 485 / 586 Var 535+ / 680+

----- Make SURE you report your miles with the correct card each week (they are different!!!!!!) ----- Run together on the ‘off’ days (T-Th-S) if you can!!!!! RUN . . . PLAN . . .DREAM. ----- M-W-F are ‘hard’ days where the lead 7 and wannabes run together !! ----- July 25th starts our MANDATORY Workouts @ HARC (Varsity) & M-W-F workouts!!!!!. You know of those and signed off on them on May 23rd, 2011. All BHS teams establish “Team First” at this time!

Communicate! We’ll see you on M-W-F at 7:00am. Report your mileage whether you are there or not.

Arb 255-6231
http://binghamxctrack.wordpress.com/ (main site) or

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www.binghamxcountry-track.com

coacharb@binghamxcountry-track.com or arbj@lgcy.com