Post-season Week 6 Footlocker West Regional

Monday no morning practice
2:45 hill repeats

Tuesday no morning practice
2:45 recovery run

Wednesday 6:00 am tempo run
4:30 Meet at Jordan High School to load charter buses for trip to California

Thursday morning run before Knott's trip

Friday course jog

Saturday Race Day

Sunday First day of two week training break

Footlocker Trip

The final cost for the trip including bus, hotel, and Knott's Berry Farm is $319.  Take your payment to the office and bring me the receipt. It should be paid before Thanksgiving, but Monday next week will be fine. The hotel does have a free continental breakfast and there are food places within walking distance from the hotel. There is also a CVS pharmacy and a grocery store nearby so the option of exists to buy microwavable meals to eat in the room.

Basic Itinerary

Wednesday 4:30 load buses at Jordan High School for the trip south

We will have stop for a driver change somewhere in central Utah and will have a dinner stop somewhere in southern Utah.

Thursday morning run and then day trip to Knott's Berry Farm.

Friday go to Mt. SAC for registration pick up and course walk through then spend the afternoon at the beach.  We will be going either to Huntington Beach or Balboa Pier to play in the water or on the beach where the locals will look at us like we are crazy for not being dressed for winter.

Saturday We will have the buses shuttle at different times to the race course for the different start times.  Make sure you are on a bus that will get you there in time to warm up.  You can go back after your race to clean up early.  The final bus will return to the hotel after the seeded races. The exact schedule will be determined Friday evening.

We will start the trip back to Utah early in the afternoon with food stops on the way.

Race Schedule:

7:10 am Open Race (non high school runners) Awards to top 15 by gender
7:30 am Freshman Boys top 48 --- 22 flat last year
7:37 am Freshman Girls top 48 --- 18:30 last year
7:52 am Sophomore Boys 1 top 24 ---18 flat last year
7:59 am Sophomore Girls top 48  --- 21:30 last year
8:14 am Sophomore Boys 2 top 24 --- 18 flat last year
8:24 am Junior Girls top 48 --- 21:40 last year
8: 39 am Junior Boys 1 top 24 --- 17:30 last year
8:46 am Senior Girls top 48 --- 22 flat last year
9:01 am Junior Boys 2 top 24 --- 17:35 last year
9:16 am Senior Boys top 48 --- 17:50 last year
9:50 am Seeded Girls top 24, top 10 to nationals --- 19:00, 18:20 last year
10:30 am Seeded Boys top 24, top 10 to nationals --- 16:15, 15:53 last year
11:00 Awards presentations start, we probably won't stay for all of those

Post-season week 5 Thanksgiving

Monday 6 am 30 minutes + core
2:45 pm speed work

Tuesday 6 am 30 minutes + strength work
2:45 recovery run

Wednesday 9 am Wheeler Farm

Thursday - Thanksgiving 5K or hard 6 mile run

Friday easy run 45 - 60 minutes

Saturday long run 6 - 8 miles

Post-Season week 4

Monday 6 am - 30 minutes + core
2:45 pm carpool to Dimple Dell 27th E Trailhead for hill repeats

Tuesday 6 am 30 minutes + strength
2:45 pm recovery run

Wednesday 6 am 30 minutes + core
2:45 pm long hill run

Thursday 6 am 30 minutes + strength
2:45

Friday  6 am 30 minutes + core
2:45 easy run

Saturday 7:55 am meet in my classroom to watch the NCAA XC men's championship race.  We will go run the river trail afterwards.

Post-season week 3

Monday 6 am 30 minutes + core
2:45 speed work on the track

Tuesday 6 am 30 minutes + strength
2:45 recovery run

Wednesday 6 am 30 minutes + core
2:45 long hill run

Thursday 6 am 30 minutes + strength
2:45 tempo run

Friday 6 am 30 minutes + core
2:45 easy run

Saturday Sandy Turkey Trot 9 am Lone Peak Park
everyone meet at Lone Peak Park at 8, those that aren't racing will go for a run through Dimple Dell