Sunday, September 25, 2022

2022 Hillcrest XC Championship Season Week 1 - Region VII Championships

 Saturday at Roy was a pretty good day with a bunch of personal and season bests. This weeks starts our championship season with the region championships Friday at Cottonwood Complex.

Monday September 26 - 6 am (or at home on your own) 20 - 30 minute recovery pace run 2:25 pm team meeting room 433 3 pm speed work on track then strength work

Tuesday September 27 - 6 am (or at home on your own) 20 - 30 minute recovery pace run 3 pm long easy run

Wednesday September 28 - 6 am (or at home on your own) 20 - 30 minute recovery pace run 3 pm tempo run

Thursday September 29 - 6 am (or at home on your own) 20 - 30 minute recovery pace run 3 pm easy captains practice 4 pm pre-region meeting in room 433 4:45 pm pre-region team dinner in hosting room

Friday September 30 - Region VII championships 

7sh am 15 min. shakeout run (easy pace 2 strides) 

8:45 am team breakfast 

9:45 am bus leaves Hillcrest

11:00 am JV Girls

11:30 am JV Boys

12:00 pm Varsity Girls

12:30 pm Varsity Boys

Saturday October 1 - 8 am Winchester Park progressive run

Sunday, September 18, 2022

2022 Hillcrest XC Racing Season Week 7 Royal Run

 Saturday was a good day for the team. Almost all of our kids ran personal bests to take advantage of a fast 5K course. If you haven't seen results yet, they can be found on athletic.net along with all our results from the season.

This week will be a challenging week with Homecoming week festivities.  Homecoming can make getting sufficient sleep difficult, so make sure adequate sleep is happening early in the week as Friday nights football game will make things challenging. 

If you notice your energy levels dropping, in addition to getting more sleep, make sure you are getting enough Vitamin D and Iron in your diet.  Endurance athletes typically need more iron than everyone else in the population.

Monday September 19 - 6 am(sh) 20 - 30 minutes recovery pace run - 2:25 race debrief and week planning meeting room 433 3 pm speed work - 4:30 pm strength session

Tuesday September 20 - 6 am(sh) 20 - 30 minutes recovery pace run - 3 pm easy run + strides + core work

Wednesday September 21 - 6 am(sh) 20 - 30 minutes recovery pace run - 3 pm long run 4:30 pm strength session

Thursday September 22 - 6 am(sh) 20 - 30 minutes recovery pace run - 3 pm threshold run + core + pre-race visualization

Friday September 23 - 6 am(sh) 20 - 30 minutes recovery pace run - 12:20 pm easy run

Saturday September 24 - Royal Run - Roy High School - meet results will be on runnercard

Bus leaves Hillcrest 6 am

Race Schedule:

8:00 am Varsity Boys

8:30 am Varsity Girls

9:00 am JV Boys 1

9:20 am JV Boys 2

9:40 am JV Girls 1

10:00 am JV Girls 2

10:20 am Rookie Boys

10:40 am Rookie Girls



Sunday, September 11, 2022

2022 XC Racing Season Week 6 (Border Wars)

Temperatures should be more normal this week, but we will have to pay attention to air quality with the smoke from forest fires. If air quality is bad, practice will be adjusted

Monday September 12 - 6 am 20 - 30 minutes recovery run 2:25 pm post-race meeting in room 433 3 pm speed workout on track - strength in weight room after

Tuesday September 13 - 6 am 20 - 30 minutes recovery run 3 pm easy run then strides and core
 
Wednesday September 14 - 6 am 20 - 30 minutes recovery run 3 pm long hill run - strength work in weight room after

Thursday September 15 - 6 am 20 - 30 minutes recovery run 3 pm tempo run - providing rabbits for Midvale quad meet- core after

Friday September 16 - 6 am 20 - 30 minutes recovery run 3 pm pre-race - easy run, strides, race visualization and mental strength work

Saturday September 17 - 7:30 am meet for bus Border Wars Valley Regional Park Taylorsville
Race Schedule

9:00am – Senior Girls
9:20am – Senior Boys
9:40am – Junior Girls
10:00am – Junior Boys
10:20am – Varsity Girls
10:40am – Varsity Boys

11:00am – Championship Girls 
11:20am – Championship Boys 
11:40pm – Sophomore Girls
12:00pm – Sophomore Boys
--12:20am – Varsity & Championship Awards--  
12:40pm – Freshman Girls
1:00pm – Freshman Boys
1:30pm – Middle School Boys & Girls

Monday, September 05, 2022

2022 XC Racing Season Week 5 ( Park City Invitational)

We will be adjusting the schedule this week due to the abnormally high temperatures through the middle of the week. Wednesday will be the day with the most adjustment as we will be doing the main workout at 6 am to avoid the heat of the day.

Tuesday September 6 - 6 am 20 - 30 minute recovery pace run 3 pm Crestwood - This will be an easy effort run due to the high temps - we will be running to Crestwood Park since there will be some shade and access to water - mileage will be cut from normal mileage as well

Wednesday September 7 - 6 am threshold run on the track, some variation can happen once it gets lighter 3 pm easy 30 minute run then strength work

Thursday September 8 - 6 am 20 - 30 minute recovery pace run 3 pm easy pre-race run

Friday September 9 - 7:15 departure for Quinn's Junction Since we will be missing classes for this meet, make sure you have talked to your teachers so you know what to either do in advance or for make up for the classes we miss.  
Schedule:
8:45 am open race
9:15 JV girls
9:45 JV boys
10:45 Varsity Girls
11:15 Varsity Boys
11:35 Awards


Saturday September 10 - 7 am Winchester Park long progressive run

Sunday, August 28, 2022

2022 Hillcrest XC Racing Season Week 4 Tooele Region Meet

 Thank you to all the parents that came and helped run the Rendezvous on Saturday.  Things went quite smoothly thanks to your help.

This week is different with a Wednesday meet and Saturday morning practice.  The weekend workouts are very important to get done, even if out of town for Labor Day.


Monday August 29 - morning recovery pace run 20 - 30 minutes 2:25 race debrief meeting in room 433 - 3 pm speed workout on track then strength work in the weight room

Tuesday August 30 - morning recovery pace run 20 - 30 minutes 3 pm easy run - Ghostrider then strides, core and race visualization

Wednesday August 31 - morning shake out run 15 minutes recovery pace + 2 strides, 1:25 pm excused from class 1:45 bus leaves for Settlement Canyon Tooele  Girls race 4:00 pm Boys race 4:30 pm - we will be doing strength work at the meet site after each race - We should get back to Hillcrest around 6:30 pm

Thursday September 1 - morning recovery pace run 20 - 30 minutes, 2:25 race debrief meeting room 433 3 pm easy run - tennis courts

Friday September 2 - morning recovery pace run 20 - 30 minutes 12:25 practice easy run - Captain's choice

Saturday September 3 - 7 am practice meet at Draper Park long run 

Sunday September 4 - rest or active rest (no running)

Monday September 5 -  7 am practice meet at Wheeler Farm - Fartlek  1 2 3 4 5 4 3 2 1 

Friday, August 26, 2022

Wahsatch Rendezvous Schedule and Information

 This meet has a different format with multiple varsity heats, so our varsity kids will only be racing kids from other kids.

Since we are hosting, we will need some help.  

Schedule: 

6:15 bus leaves Hillcrest

7:30 JV Girls

8:00 JV Boys

8:30 Varsity Boys #7

8:32 Varsity Girls #7

8:45 Varsity Boys #6

8:47 Varsity Girls #6

9:00 Varsity Boys #5

9:02 Varsity Girls #5

9:15 Varsity Boys #4

9:17 Varsity Girls #4

9:30 Varsity Boys #3

9:32 Varsity Girls #3

9:45 Varsity Boys #2

9:47 Varsity Girls #2

10:00 Varsity Boys #1

10:02 Varsity Girls #1

10:20 Youth Race

Sunday, August 21, 2022

2022 Hillcrest XC Racing Season Week 3 Wahsatch Rendezvous

This week we host the invitational we will be competing at.  We will need parent volunteers on the course and for packet pick up.  Make sure you have the pink assumption of risk form turned in as we will have a travel run this week.  

The morning runs are important to help recover from the more difficult runs and to keep our mileage up through the season. The runs the morning after our harder days are most important.

The date has been finalized, but we will be having a nutritionist in from TOSH to talk to the team about nutrition and hydration needs and strategies.

Monday August 22 - morning recovery pace run 20 - 30 minutes 2:25 pm meeting in room 433 for race debrief and to talk about the week's schedule 3 pm run to Crestwood for 1K intervals then back to Hillcrest for strength work 

Tuesday August 23 - morning recovery pace run 3 pm easier run Wheeler Farm then strides and core

Wednesday August 24 - morning recovery pace run 3 pm long hill run TBD (based on weather) then strength work

Thursday August 25 - morning recovery pace run 3 pm tempo run then core

Friday August 26 - morning recovery pace run  12:25 meet for captains led run 3:15 pm meet at Cottonwood Complex for course setup

Saturday August 27 - Wahsatch Rendezvous bus leaves Hillcrest at 6:15 am  We will need 10 to 20 volunteers Saturday morning to finish course set up, registration table, course officials, and finish chute help