Summer Training Week 3

Monday - meet at Hillcrest at 6:00 am to carpool to the Hidden Valley Park where we will run the Bonneville Shoreline trail.   If it works better, you may also meet at 6:20 at the trail head rather than at Hillcrest.  The run should be done by about 8:00 and everyone back to Hillcrest by 8:30. We may need additional drivers for this run.

Tuesday - meet at Hillcrest at 6:00 am.  Strength session after the run.  We will be done by 8:15

Wednesday - meet at Hillcrest at 6:00 am to carpool to the park and ride lot at the mouth of Little Cottonwood Canyon or meet at the parking lot at 6:20.  We will be running the Little Cottonwood Trail. Everyone should be back at Hillcrest by 8:30.  We may need additional drivers for this run.

Thursday - meet at Hillcrest at 6:00 am.  Strength session after the run.  We will be done by 8:15

Friday - meet at Hillcrest at 6:00 am to carpool to Winchester Park, or meet at the park at 6:20 am.  We meet in the parking lot on the NE corner of the park. We will be doing a long run on the  Jordan River Trail.

Saturday - easy pace recovery run of 30 - 60 minutes based on training base.  This would be a good opportunity for cross training as well.

Experienced runners should be doing a 30 minute recovery run in the evenings Monday - Thursday.

Make sure you send your weekly mileage totals to hillcrestxc@gmail.com.

Summer Training Week 2

Monday - meet at Hillcrest at 6:00 am to carpool to the Wrangler Trailhead where we will run the North Rim trail in Dimple Dell Park.  We usually park in the large mostly unused parking lot in front of the 24 Hr Fitness.  If it works better, you may also meet at 6:20 at the trail head rather than at Hillcrest.  The run should be done by about 8:00 and everyone back to Hillcrest by 8:30. We may need additional drivers for this run.

Tuesday - meet at Hillcrest at 6:00 am.  We won't be able to get in the weight room this week, but the captains will lead a core and strength session after the run. 

Wednesday - meet at Hillcrest at 6:00 am to carpool to the park and ride lot at the mouth of Little Cottonwood Canyon or meet at the parking lot at 6:20.  We will be running the Little Cottonwood Trail. Everyone should be back at Hillcrest by 8:30.  We may need additional drivers for this run.

Thursday - meet at Hillcrest at 6:00 am. The captains will lead a core and strength session after the run just like Tuesday

Friday - meet at Hillcrest at 6:00 am to carpool to Draper Park, or meet at the park at 6:20 am.  We meet in the parking lot on the NE corner of the park. We will be doing a long run on the Porter Rockwell Trail.  Mileage should be similar to last week's run on the Jordan River Trail.

Saturday - easy pace recovery run of 30 - 60 minutes based on training base.  This would be a good opportunity for cross training as well.

Experienced runners should be doing a 30 minute recovery run in the evenings Monday - Thursday. 

Make sure you send your weekly mileage totals to hillcrestxc@gmail.com.  So far only about 6 of you have sent your mileage in.  I would like to your weekly mileage broken down by day rather than just weekly total, for example my week would have looked like:
Monday 4.67 miles 86th (includes yo-yo running) no evening run
Tuesday 5.31 miles tennis courts no evening run
Wednesday 5.53 miles North Rim Trail no evening run
Thursday 4.43 miles Cemetery Run no evening run
Friday 7.37 miles Jordan River Trail (70 minute run)
Saturday 5.45  miles recovery run neighbor hood loop
Total 32.8 miles


Remember to get the mileage shirt you need to average 36.4 miles for the eleven week tracking period.  My mileage was just short of  the Varsity girls/JV boys mileage plan. With just one or two evening runs, I would be easily on track to get the shirt. 

Summer Training Week 1 6/11 - 6/16

Monday - meet at Hillcrest at 6:00 am.  Bring camp forms and travel waiver forms.  I will have additional copies of both of those as well as summer schedules if you didn't already pick one up. The office will be open to pay the camp fee after practice.  We should be done with everything by about 7:45 am.

Tuesday - meet at Hillcrest at 6 am.  After the run, we will be in the weight room to work on leg, core, and upper body strength.  We will finish the strength workouts at about 8:00 am.

Wednesday - meet at Hillcrest to carpool to the Wrangler Trailhead to run the North Rim Trail in Dimple Dell park. You can also meet at the trailhead at about 6:20 am. We should get back to Hillcrest between 8:00 and 8:30 from our travel runs.  You may pick your athletes up at the trail head  or at Hillcrest when we are done. 

Thursday - meet at Hillcrest at 6 am.  After the run, we will be in the weight room to work on leg, core, and upper body strength.  We will finish the strength workouts at about 8:00 am.

Friday - meet at Hillcrest at 6 am or at Winchester Park at 6:20 am. We will be doing a 70 minute run (beginners won't be running that long) on the Jordan River Trail.  We should be done by 8:30.  Athletes can be picked up either at Winchester Park or at Hillcrest. 

Returning athletes should be doing 30 minute easy recovery runs each evening.