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

Post-season Week 2 Pre-Footlocker Invitational

Monday 6 am - 8 am 30 minutes on your own plus core
2:00 pm meet at Hillcrest for speed work

Tuesday 6 am - 30 minutes + strenght
2:45 easy run

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

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

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

Saturday 8 am Pre-Footlocker Invitational American Fork High School  I need to know by Wednesday morning who is planning on coming. 70 minute run for those not racing

Post-season Week 1

Monday no morning practice
2:30 post-state meeting and banquet info then repeats at Crestwood

Tuesday 6 am 30 minutes + strength
2:45 ultimate with the captains

Wednesday 6 am 30 minutes + core
2:45 hilly run

Thursday 6 am 30 minutes + strength
2:45 ultimate

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

Saturday 8 am Winchester Park

11:00 Big Sky Conference XC Championships at Riverside Golf Course near Ogden for those interested

Championships Week 3 State Chamionships

Monday 6 am 30 minutes + core
2:45 tempo

Tuesday 6 am 30 minutes + light strength
2:45 pre-race workout

Wednesday 6 am shakeout run and race visualization
12:30 bus leaves for Sugarhouse Park
2:30 girls race
4:00 boys race

Thursday no team practice easy run or active rest

Friday no team practice easy run or active rest

Saturday no team practice, heckle the marathon

Championship Season Week 2

Monday 6 am 30 minutes + core
2:30 pm Region debrief and singlet turn in then hill repeats at Flat Iron Mesa Park we will be carpooling

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

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

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

Friday 6 am 30 minutes + core
2:45 Fartlek workout

Saturday 8 am recovery run then cheering/recruiting at District Jr. High Meet

Region Championships Results

We ran very well today.  I was expecting faster times because we shortened the course to simplify it, but the shortest grass I have ever seen at Hunter Park helped out as well. It turns out I was unnecessarily worried about the girls results.  I was worried about Cyprus, but we beat them 25 - 51.
We also won both JV races.  As long as we are in this region, winning all 4 races at region will continue to be the expectation.

I would like to thank all of the families for everything you have done all year to support the team.  A special thanks to the Paul family for providing post-race treats today and the families that helped out with the pre-region team dinner last night.

We will continue to practice with the team until the end of November to get ready for the Footlocker West Regional on December 2 in Walnut, CA.

All athletes that aren't running at state need to wash and turn in their singlet at Monday's race debrief meeting.

Results:

Region Championships

The Region Championships will be held at Hunter Park, 60th W 35th S.  We are the favorites to win both boys and girls region titles.  Cyprus is a threat on the girls side.  There are two parking lots that can be used, one off 35th S and one on the other end of the park off 60th W.

We may need some volunteers to help with the finish chute or to work as traffic cops at the parking lot entrance.

Schedule

12:30 bus leaves Hillcrest
2:00 Girls JV
2:30 Boys JV
3:00 Girls Varsity
3:30 Boys Varsity
4:15 Awards Team trophy for champions, medals for top 10 in varsity, certificates for top 10 in JV, Academic All-Region certificates for Seniors who qualify

Championship Season Week 1 Region Championships

Monday 6 am no practice get some extra sleep to start the week do core
2:30 Park City debrief then fartlek workout

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

Wednesday 6 am 30 minutes + core
2:45 tempo run

Thursday 6 am 30 minutes + strength
2:45 easy prerace run then team dinner and pre-region meeting

Friday 6 am shakout run + race visualization
12:30 bus leaves for region championships at Hunter Park

Saturday 8 am Dewey Bluth Park 

Park City Invitational

The Park City Invitational is held at the Quinn's Junction Sports Complex.

Schedule: 

PM Session Schedule

4:00PM: Open race for coaches, middle school, parents, community

4:30PM: Girls JV

5:00PM: Boys JV

5:30PM: Girls Varsity (10 runners)

6:00PM: Boys Varsity (10 runners)

This is a fast course where we have had many PRs in the past.  The open race has no set fee, but they ask for donations.

Racing Season Week 8 Park City

Monday 6 am 30 minutes + core be ready for cold
2:30 meet debrief meeting then hill run

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

Wednesday 6 am 30 minutes + core
2:45 tempo run

Thursday 6 am 30 minutes + strength
2:45 pre-race run

Friday am shakeout run on your own when you wake up, visualize your race plan and practice breathing Don't sleep all day
2:15 meet at Hillcrest for bus to the meet

Saturday 8 am we will start and finish our run at Sandy Station Park.  We will meet at the LDS church parking lot at the corner of 160 E and 8680 S

Wahsatch Rendezvous Results

A huge thank you to all the parents who made the meet a success. I'm not going to list names, because I will probably leave someone out, but thank you.

The boys took 1st and the girls 3rd. This is the second time the boys have won this meet, the last time was 2008.

Complete results are on runnercard.

If you have photos, share them on Google + in the Hillcrest Running Co. community.

Wahsatch Rendezvous

This meet will be different as it has a different format and we are hosting.

Schedule:

8:00 Open Race

8:45 Girls’ JV Race

9:15 Boys’ JV Race

9:45 #7 Varsity Race

(Boys first, girls 2 min. after)

10:00 #6 Varsity Race

10:15 #5 Varsity Race

10:30 #4 Varsity Race

10:45 #3 Varsity Race

11:00 #2 Varsity Race

11:15 #1 Varsity Race

11:45 Awards Ceremony

The open race is open to anyone not on a high school team, $10 per entrant.

Racing Season Week 7 Wahsatch Rendezvous

With fall temperatures finally hitting, layers may be wanted for morning runs.  Personally, I go with long sleeves in the 50s and a second layer in the 40s.  I usually add running pants at about freezing, but dress to comfort.  A rule of thumb is to dress for about 20 degrees warmer than it is as you will heat up while running.  In the morning, it is common to start with jackets and then shed as you warm up. As it gets colder, hats and gloves are also nice.  I like simple knit stretchy gloves and usually don those before I need to don a second layer on my legs.

Monday 6 am 30 minutes - core
2:30 race debrief then speed work on the track

Tuesday 6 am 30 minutes - strength
2:45 recovery pace

Wednesday 6 am 30 minutes - core
2:45 hill run

Thursday 6 am 30 minutes - strength
2:45 tempo

Friday 6 am 30 minutes - core
2:45 pre race

Saturday - first HS race at 8:45 open race at 8

BYU Autumn Classic Results

As I thought we would, we had a lot of kids run PRs on Saturday.  As well as we ran, this race showed us how far we still have to go before state.  Results are up on runnercard.

One of the nice things about this meet is the collegiate meet in the middle of the schedule.  One of our alumni, Luke Cobabe, ran for Westminster.

BYU Autumn Classic

The Classic will be held at Eastbay Golf Course (which is the only reason we are going to the meet), and has a full schedule of 8 races including collegiate races, which will be fun to see. Most of the collegiate programs in the state will be there.

Parking: Parking at the golf course is reserved for team busses.  There will be available parking in the businesses near the course.

Schedule:

8:00 am Frosh/Soph Boys 3 Mile
8:35 am Frosh/Soph Girls 3 Mile
9:15 am Varsity Boy's 3 Mile
9:40 am College Women's 3 Mile
10:15 am Varsity Girl's 3 Mile
10:45 am College Men's 4 Mile  
11:15 am JV Boys 3 Mile
11:45 pm JV Girls 3 Mile
12:30 pm Awards

Awards:

Individual awards will be given to the top 30 finishers in the high school races.  Team awards will be presented to the top three teams in the Varsity races and the top two teams in the Collegiate,  JV and Frosh/Soph races. 

Admission: 

They will be charging an admission fee of $6 for spectators.

Racing Season Week 6 BYU Autumn Classic

Monday - 6 am 30 minutes and core
2:30 meeting in C230 then workout at Crestwood

Tuesday - 6 am 30 minutes and strength
2:45 recovery and striders

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

Thursday - 6 am 30 minutes and strength
2:45 tempo run

Friday 6 am 30 minutes and core
2:45 pre-race run and striders

Saturday BYU Autumn Classic at Eastbay Golf Course bus leaves 6:15 am