RUNNING LANE CROSS COUNTRY CHAMPIONSHIPS

 Several Varsity Cavemen are racing tomorrow at the Running Lane Cross Country Championships held in Huntsville, Alabama. The Boys Varsity team of Brayden Packard, Nathan Jaster, Samuel Nelson, Kooper Dibb, Jayden Fitzgarrald, Lucas Peck, and Nathan Hess will be racing as the American Fork XC Club. They will be in the Gold Race at 9:00 AM EST (7:00 AM MST). Avalon Mecham and Avery Moore will be running in the Girls' Gold Race at 9:30 EST (7:30 MST).

Meet Website

Live Coverage

Covid-19 Workouts Week #2

 M-F Morning: 30 min. recovery run, 10-20-40

Afternoon Workouts:

Monday: Purple Turtle. Stride Laps. Lift if possible.

Tuesday:  1 mile warmup. 3X1200 in neighborhood, 4:30 rest. 2 mile cooldown. Mega-Abs.

 Wednesday: Silo, Stride Laps. Lift if possible

Thursday: J.V. -1 mile warmup, 5XGunther's Hill, 2 mile cooldown. Mega-Abs. 
                 Varsity - 1 mile warmup, 4X400 @75, 2:30 rest, 3 mile cooldown.

Friday: J.V. - MRJHS, stride laps. 

             Varsity - Course tour, pullouts.

Saturday: J.V. - 3 mile time trial @ Art Dye Park.

                 Varsity - 5K Race , Huntsville, Al.

Racing at Sea-Level: There is about a 22 second altitude adjustment for a race at sea-level, so plan your mile splits accordingly. You will be able to breathe! Be in the front half of the blob that first mile; too slow and you won't be able to move into the lead pack during the second mile. Negative splits.

We will be planning a 5K race on the AFHS track on December 5th, so we will keep training through that date. After Thanksgiving, there's a chance we will be able to meet for practice.

"WINNERS DON'T WHAT LOSERS WON'T."

Covid-19 Workouts Week #1

 Because of the Governor's mandates issued last night, we are no longer able to meet as a club team for the next two weeks minimum, so I will post our workouts here. It is up to the individual athlete to motivate himself to do all workouts.

  "Each of us are building our own house.  Sometimes you might think you are building for your school...or your team, but you are always building your own house...I hope you build wisely." -Joshua Metcalf

Week #1 (Nov. 9-14) Mon.-Fri. AM - 30 min. recovery run, 10-20-40

Mon. PM: The Grinder (last one), lift if possible.

Tues.PM: 1 mile warmup, 3X1 mile at sea-level goal race pace at Hospital, 2 mile cooldown, mega-abs.

Wed.PM: Flagpole, stride laps, lift if possible.

Thurs.PM: Lehi N. State Capillary Run, mega-abs.

Fri. PM: 1 mile warmup, 8X400 (7 up, 1 down) on 7th N. by Evergreen Park. 2:30 rest, 2 mile cooldown,     lift if possible.

Sat. AM: PG Cemetery

Border Wars Qualifier Results

 The Cavemen began their post-season today at the Border Wars Qualifier held at the Spanish Fork Sports Park. It was 55 degrees and windy (15 mph) with a smattering of rain. The course was grass and measured 5000 meters.  Full Results

Girls Frosh/Soph Results: The girls won the 7 team race with 134 runners with 26 points. Corner Canyon was 2nd with 44 and Lone Peak 3rd with 67 points. Team time was 101:41.

2.Alyssa Kleinman, 19:50.6

7.Lily Jensen, 20:19.5

8.Millie Baird, 20:20.6

10.Tori Stratton, 20:23.8

14.Natalia Boltz, 20:46.4

19.Kaylee Hollingsworth, 21:00.2

20.Milly Wood, 21:028

30.Brielle Lee, 21:28.4

51.Kennadee Bushman, 22:078

61.Jenna Corbridge, 22:40.7

85.Eleanor Borget, 23:46.5

115.Shelby Clegg, 25:51.7

Boys Frosh/Soph Results: The boys won the 16 team race with 191 runners with 30 points.

 Lone Peak was 2nd with 82 and Timpanogos 3rd with 93 points. Team time was 85:53.

1.Seth Smith, 16:49.3

4.Chase Pack, 17:08.3

5.Ben Bradshaw, 17:10.5

6.Ben Jaster, 17:13.1

15.Dylan Crowther, 17:31.8

29.Kyler Nelson, 17:46.8

59.Bridger Karren, 18:38.5

81.Ryker Shanklin, 19:10.2

129.Derek Corbridge, 20:02.1

Girls Junior/Senior Results: The Girls placed 2nd in the 11 team, 123 runner race with 55 points. Springville won with 23 points, while Lone Peak was 3rd with 80 points. Team time was 103:47.

4.Kailey Hopkins, 19:29.7

10.Aubrey Westover, 20:38.2

14.Alyssa Stratton, 20:59.7

19.Sariah Jackson, 21:09.3

30.Abigail DeOliveira, 21:30.9

41.Jenna Lee, 21:48.4

59.Anna Harrison, 22:31.4

60.Kayley Kerr, 22:33.4

83.Hailey Derrington, 23:50.6

87.Melia Grundvig, 23:59.3

Boys Junior/Senior Results: The Boys placed 1st in the 13 team, 159 runner race with 42 points. Farmington was 2nd with 94 points. Team time was 83:55

1.Tim Spiesman, 16:11.9

4.Will Merkley, 16;43.1

13.Chase Evans, 16:58.3

14.Joshua Hernandez, 17:00.4

16.Jared Thomas, 17:00.9

21.Ethan Herzog, 17:10.1

23.Kaden Pack, 17:12.6

37.Cooper Pack, 17:31.6

49.Ashton Miller, 17:49.9

56.Andrew Abel, 17:58.2

66.Warren Hansen, 18:17.8

83.McKay Miner, 18:37.2

Girls Varsity Results:  The Girls placed 3rd in the 30 team, 204 runner race with 131 points. Lone Peak was 1st with 90 and Springville 2nd with 92 points. Team time was 94:39.6.

3.Avalon Mecham, 17:56.4

22.Avery Moore, 18:48.5

32.Natalie Jensen, 19:04.5

45.Hazel Baird, 19:20.4

51.Sadie Hess, 19:29.7

64.Audrey Wright, 19:41.9

82.Abigail Barlow, 19:55.5

Boys Varsity Results: The Boys placed 1st in the 27 team, 203 runner race with 69 points. Orem was 2nd with 90 and Skyridge (N. Lehi) 3rd with 128 points. Team time was 77:25.8.

1.Brayden Packard, 15:05.7

7.Nathan Jaster, 15:19.7

14.Samuel Nelson, 15:31.8

17.Jayden Fitzgarrald, 15:38.3

30.Kooper Dibb, 15:50.3

56.Lucas Peck, 16:05.3

72.Nate Hess, 16:19.5

Mile Time Trial

 The boys held their post-season 1 mile time trial today. They set a record 5 guys under 4:30.

1.Brayden Packard, 4:17.7

2.Nate Jaster, 4:17.9

3.Samuel Nelson, 4:25.2

4.Lucas Peck, 4:26.1

5.Nate Hess, 4:27.1

6.Kooper Dibb, 4:35.1

7.Tim Spiesman, 4:39.3

8.Kaden Pack, 4:40.0

9.Joshua Hernandez, 4:43.4

10.Cooper Pack, 4:46.0

11.Chase Evans, 4:48.1

12.Will Merkley, 4:49.8

13.Ben Jaster, 4:50.0

14.Jared Thomas, 4:50.3

15.Ethan Herzog, 4:51.9

16.Seth Smith, 4:52.8

17.Ben Bradshaw, 4:54.4

18.Dylan Crowther, 4:59.0

19.Ashton Miller, 5::01.1

20.Andrew Abel, 5:03.9

21.Bridger Karren, 5:05.3

22.Chase Pack, 5:09.6

23.Warren Hansen, 5:17.2

24.Ryker Shanklin, 5:21.6

25.Carter Moore, 5:33.2

26.McKay Miner, 5:35.2

27.Derek Corbridge, 5:36.7

28.Ryker Miller, 5:44.5

29.Ben Robertson, 5:48.1

30.Tate Grundvig, 5:55.5

31.Ethan Allred, 6:17.6

Athletics end-of-year surveys

 Parents, please fill out the following end of year survey from the Athletic Department at AFHS.

Athletes, Please fill out the athlete end of year survey

The Grinder Post-Season Week #2

 Congratulations to both Kaden Pack and Ben Jaster; they both broke 8:00 up The Grinder today to earn their spikes. Kaden ran 7:55 and Ben ran 7:58 as the 41st and 42nd runners to brake 8 minutes. Ben is also the first Freshman to break 8:00 since Casey Clinger and McKay Johns.

Congratulations to Nate Jaster. Today he broke the high school Grinder record with a time of 7:10.

The team tied a record with 6 boys under 8:00 on the same day.

The Grinder All-Time List