Sunday, June 26, 2022

2022 Summer XC Camp Week 5

This will be short week of practice with the UHSAA mandated moratorium starting Wednesday.  We will meet Monday and Tuesday, and then we won't meet as the whole group until Wednesday the 6th.


Monday June 27 - Corner Canyon  meet at Hillcrest at 6 am for the caravan or at Orson Smith Park at 6:25

 Tuesday June 28 - meet at Hillcrest 6 am - tennis courts run then strength work 


During the moratorium, maintain your fitness level so the first day back as a group next week won't be a shock to your system.  

Monday, June 20, 2022

Weather postponement

With lightning in the forecast, the run scheduled for this morning has been postponed until 2 pm and moved to Hillcrest.

Friday, June 17, 2022

2022 XC Summer Camp Week 4

This will be our last full week of camp before the UHSAA summer moratorium.  

We will be continuing with doubles this week.  The second run is a recovery run and is a maximum 30 minutes long.  The purpose of the 2nd run is to give a little extra recovery for our kids doing higher mileage totals.  This run is optional for our beginning runners. If a beginning runner want to add these runs, it should probably be a walk or bike ride to start.  

The link to camp registration is now live. We still have a few participants who haven't registered.

If you haven't completed and turned in the yellow assumption of risk forms, please do that immediately.  If you need on, it can be picked up at practice.

Parents - if you aren't on the parent email list contact Rebecca Martin 

Additional communication method - Along with the rest of the athletic department, we have started using Band -  

Schedule for the week:  

Monday June 20 - Top of the World  - meet for the caravan at Hillcrest at 6 or at the LDS church parking lot at the corner of 2300 E and Bengal Blvd at 6:15

Tuesday June 21 - TRAX run - meet at Hilcrest at 6 am  strength work after the run afternoon/evening runs 20 - 30 minutes recovery pace

Wednesday June 22 - Little Cottonwood Trail - meet for the caravan at Hillcrest at 6 or at the park and ride lot at the mouth of Little Cottonwood Canyon at 6:20  afternoon/evening runs 20 - 30 minutes recovery pace

Thursday June 23 - Skywalk run - meet at Hillcrest at 6, strength work after   afternoon/evening runs 20 - 30 minutes recovery pace

Friday June 24 - long run Friday - meet for the caravan at Hillcrest at 6 or at the parking lot at Winchester Park  at 6:15  - we will be running on the Jordan River Parkway trail

Saturday June 25 - Recovery Run - Do this run on your own, preferably with family or friends. For experienced runners, this should be 45 - 60 minutes long; for beginning runners it should be be 30 - 45 minutes.  Cross training could also be a good option for this day.  

Saturday, June 11, 2022

2022 XC Summer Camp Week 3

As we continue with our summer XC camp experience, make sure you are taking care of your body.  You need to eat enough protein and carbs to fuel your body through the training of the summer. The amount of calories is dependent on your size and miles totals, so fuel up. You probably need to eat a little more than you think you do.  Hydration is also crucial.  A good rule of thumb is drink half of your body weight as a starting point. So if you are 150 lbs, you should be drinking about 75 ounces of fluid a day, or more. Some of you will need to drink more than that.

We are beginning doubles this week.  The second run is a recovery run and is a maximum 30 minutes long.  The purpose of the 2nd run is to give a little extra recovery for our kids doing higher mileage totals.  This run is optional for our beginning runners. If a beginning runner want to add these runs, it should probably be a walk or bike ride to start.  

The link to camp registration is now live. Please register if you haven't already done so. 

If you haven't completed and turned in the yellow assumption of risk forms, please do that immediately.  If you need on, it can be picked up at practice.

Parents - if you aren't on the parent email list contact Rebecca Martin 

Additional communication method - Along with the rest of the athletic department, we have started using Band -  

Schedule for the week:  

Monday June 13 - Bonneville Shoreline  - meet for the caravan at Hillcrest at 6 or at Hidden Valley Park at 6:25  afternoon/evening runs 20 - 30 minutes recovery pace

Tuesday June 14 - tennis courts run - meet at Hilcrest at 6 am  strength work after the run afternoon/evening runs 20 - 30 minutes recovery pace

Wednesday June 15 - Little Cottonwood Trail - meet for the caravan at Hillcrest at 6 or at the park and ride lot at the mouth of Little Cottonwood Canyon at 6:20  afternoon/evening runs 20 - 30 minutes recovery pace

Thursday June 16 - Wheeler Farm run - meet at Hillcrest at 6, strength work after   afternoon/evening runs 20 - 30 minutes recovery pace

Friday June 17 - long run Friday - meet for the caravan at Hillcrest at 6 or at the parking lot at Jordan River Rotary Park at 6:25  - we will be running on the Jordan River Parkway trail

Saturday June 18 - Recovery Run - Do this run on your own, preferably with family or friends. For experienced runners, this should be 45 - 60 minutes long; for beginning runners it should be be 30 - 45 minutes.  Cross training could also be a good option for this day.  

Sunday, June 05, 2022

2022 XC Summer Camp Week 2

 As we begin our summer XC camp experience, make sure you are taking care of your body.  You need to eat enough protein and carbs to fuel your body through the training of the summer. The amount of calories is dependent on your size and miles totals, so fuel up. You probably need to eat a little more than you think you do.  Hydration is also crucial.  A good rule of thumb is drink half of your body weight as a starting point. So if you are 150 lbs, you should be drinking about 75 ounces of fluid a day, or more. Some of you will need to drink more than that.

The link to camp registration is now live. Please register if you haven't already done so.

If you haven't completed and turned in the yellow assumption of risk forms, please do that immediately.  If you need on, it can be picked up at practice.

Parents - if you aren't on the parent email list contact Rebecca Martin 

Schedule for the week:

Monday June 6 - Dewey Bluth  - meet for the caravan at Hillcrest at 6 or at Dewey Bluth park at 6:15

Tuesday June 7 - TRAX run - meet at Hilcrest at 6 am  strength work after the run

Wednesday June 8 - Little Cottonwood Trail - meet for the caravan at Hillcrest at 6 or at the park and ride lot at the mouth of Little Cottonwood Canyon at 6:20

Thursday June 9 - Vine St run - meet at Hillcrest at 6, strength work after

Friday June 10 - long run Friday - meet for the caravan at Hillcrest at 6 or at the parking lot at the NE corner of Draper Park at 6:20  - we will be running on the Porter Rockwell trail

Saturday June 11 - Recovery Run - Do this run on your own, preferably with family or friends. For experienced runners, this should be 45 - 60 minutes long; for beginning runners it should be be 30 - 45 minutes.  Cross training could also be a good option for this day.  If you are on a family bike ride or hike that day, that can count as your weekend recovery run


Monday, May 30, 2022

2022 XC Summer Camp Week 1

 As we begin our summer XC camp experience, make sure you are taking care of your body.  You need to eat enough protein and carbs to fuel your body through the training of the summer. The amount of calories is dependent on your size and miles totals, so fuel up. You probably need to eat a little more than you think you do.  Hydration is also crucial.  A good rule of thumb is drink half of your body weight as a starting point. So if you are 150 lbs, you should be drinking about 75 ounces of fluid a day, or more. Some of you will need to drink more than that.

The link to camp registration is now live. Please register if you haven't already done so.

If you haven't completed and turned in the yellow assumption of risk forms, please do that immediately.  I will have additional copies of all the forms at practice each day.

Parents - if you aren't on the parent email list contact Rebecca Martin 

Schedule for the week:

Tuesday May 31  Ghostrider - meet at Hillcrest at 6 am park in the gym parking lot NW west of the building.  At 6:05, we will go down to the football field to start our warm-up routine.  After the run, we will be going up to the weight room to do leg and core strengthening exercises. We will probably be done around 8:15.  Some of the warm up drills involve being on your hands and knees, so you will want to have a small mat or towel for when you don't have a nice football field to warm up on.

Wednesday June 1 - Introduction to trail running meet at Hillcrest at 6 or at the Wrangler Trailhead at Dimple Dell Gully at 6:15  The caravan will be leaving Hillcrest at 6:05 to go to the run.  This is a travel run, turn in your yellow assumption of risk forms before the run.  We park in the big lot north of the small trailhead parking lot.  We should be done before 8

Thursday June 2 - Tennis Courts - meet at Hillcrest 6 am strength core after the run - we go down to start the warm up drills at 6:05

Friday June 3 - long run Fridays meet at Hillcrest 6am or Winchester Park at 6:15 The caravan will leave Hillcrest at 6:05 Fridays will be our longest run of the week - This is a timed run and the distances will vary greatly

Saturday June 4 - Recovery Run - Do this run on your own, preferably with family or friends. For experienced runners, this should be 45 - 60 minutes long; for beginning runners it should be be 30 - 45 minutes.  Cross training could also be a good option for this day.  If you are on a family bike ride or hike that day, that can count as your weekend recovery run

Mileage shirts - In order to earn a summer mileage shirt, the high school runners need to hit 400 or more miles during our 11 week tracking period, the younger runners need to hit 275 or more.  

High School mileage goal - 36.36 miles is the weekly average you need to hit for the summer - Varsity runners should be averaging more than this

Middle School mileage goal - 25 miles is the weekly average you need to hit for the summer

Most of you will be a little less than that average for the first few weeks then your mileage will naturally build as we go through the summer


Friday, May 20, 2022

XC Summer Camp Info

 The first day of summer XC of camp will be Tuesday May 31.  We will meet at 6 am in the gym parking lot.  


The link to camp registration is now live. 


Make sure you pick up schedules and travel waiver forms.  That can be done the first day of summer practice.