Summer Training 2020 Week 5

Remember to do the symptoms check survey before you come to practice.  If you are sick, stay home. A reminder for those carpooling that masks in the car are a good idea. With new regulations, we all need masks before and after practice.

Hillcrest Parking access will be changing.  The only guaranteed access point is the 9th E entrance at the stop light.

Monday June 29th - Orson Smith Park for Corner Canyon trails ,   6:25
2nd run 30 minutes recovery

Tuesday June 30th - Ghost Rider run strengthening and core exercises
2nd run 30 minutes recovery

Wednesday July 1st - Little Cottonwood Canyon - 6:25 in the western part of the park and ride lot
 2nd run 30 minutes recovery

Thursday July 2nd - Tennis Courts run then strength and core
2nd run 30 minutes recovery.

Friday July 3rd -  Time trial - meet at Hillcrest
2nd run as needed for recovery

Saturday July 4th we will not meet as a team but run on your own or with a group.  This should be an easy run of 45 - 60 minutes,  30 - 45 for beginning runners. I would recommend running in the morning before it warms up.

Summer 2020 Training Week 4

Remember to do the symptoms check survey before you come to practice.  If you are sick, stay home. A reminder for those carpooling that masks in the car are a good idea.

Hillcrest Parking access will be changing.  The only guaranteed access point is the 9th E entrance at the stop light.

Monday June 22nd - The parking lot just above the Burch Hollow trail head in Millcreek Canyon for pipeline trail,   6:30 
2nd run 30 minutes recovery

Tuesday June 23rd -Wheeler Farm runs from  Hillcrest strengthening and core exercises
2nd run 30 minutes recovery

Wednesday June 24th - Little Cottonwood Canyon - 6:25 in the western part of the park and ride lot
 2nd run 30 minutes recovery

Thursday June 25th - Rio Tinto cutoffs run from Hillcrest then strength and core
2nd run 30 minutes recovery.

Friday June 26th -  Winchester Park 70 - 75 minute run on the Jordan River Parkway Trail. Beginning runners will be doing a run of shorter duration. 6:20
2nd run as needed for recovery

Saturday June 27th we will not meet as a team but run on your own or with a group.  This should be an easy run of 45 - 60 minutes,  30 - 45 for beginning runners. I would recommend running in the morning before it warms up.

Summer Training 2020 Week 3

Remember to do the symptoms check survey before you come to practice.  If you are sick, stay home.

Monday June 15th -Hidden Valley Park for Bonneville Shoreline Trail,   6:20 
2nd run 30 minutes recovery

Tuesday June 16th -TRAX run from  Hillcrest strengthening and core exercises
2nd run 30 minutes recovery

Wednesday June 17th - Little Cottonwood Canyon - 6:25 in the western part of the park and ride lot
 2nd run 30 minutes recovery

Thursday June 18th - Vine St.  run from Hillcrest then strength and core
2nd run 30 minutes recovery.

Friday June 19th -  Jordan River Rotary Park 70 - 75 minute run on the Jordan River Parkway Trail. Beginning runners will be doing a run of shorter duration. 6:25
2nd run as needed for recovery

Saturday June 20th we will not meet as a team but run on your own or with a group.  This should be an easy run of 45 - 60 minutes,  30 - 45 for beginning runners. I would recommend running in the morning before it warms up.

Summer Mileage Trackers

Make sure you track your mileage so we can see the totals at the end of the summer.

Mileage Chart I handed out paper copies of this at practice.

Google Sheet of group accountability.

Summer Training 2020 Week 2

Follow the training calendar for those times you can't make practice due to illness or family vacations or whatever takes up part of your summer.

Remember the second runs are only for our experienced runners. Beginning runners need to build up a base before they start adding second runs. Second runs should be in the afternoon or early evening.

We meet at Hillcrest each morning at 6 am in the north parking lot by the concessions building. We will start practice each day with a symptoms check for all athletes, coaches, and super seniors. Remember if you have any symptoms, don't come to practice.  

On travel run days you can either meet at Hillcrest or at the site of the run, whichever works best for your travel arrangements. For each of the travel runs, I have links of directions from Hillcrest to the destinations.  I will put a time for the day that will include time to get from Hillcrest so you know what time to meet if you are going straight to the site. Runners can be picked up at the site of the travel run or back at Hillcrest depending on the transportation arrangements you have made for your child. Your child will not be left to wait alone at any of the travel run sites.

Make sure you properly hydrate.  You hydrate for the next day's practice each day.  I would also recommend brining a water bottle each day to practice

Monday June 8th - Dewey Bluth Park, this is a change from the original calendar.  6:20 
2nd run 30 minutes recovery

Tuesday June 9th - Ghost Rider from Hillcrest strengthening and core exercises
2nd run 30 minutes recovery

Wednesday June 10th - Little Cottonwood Canyon - 6:25 in the western part of the park and ride lot
 2nd run 30 minutes recovery

Thursday June 11th - Cemetery run then strength and core
2nd run 30 minutes recovery.

Friday June 12th - Draper Park  70 - 75 minute run on the Porter Rockwell Trail. Beginning runners will be doing a run of shorter duration. 6:25 in the NE parking lot
2nd run as needed for recovery

Saturday June 13th we will not meet as a team but run on your own or with a group.  This should be an easy run of 45 - 60 minutes,  30 - 45 for beginning runners. I would recommend running in the morning before it warms up.

COVID Daily Survey

Use your phones to fill this out each morning.  It would be a good idea to book mark it.

COVID Daily Survey

Summer Training 2020 Week 1

Summer Cross-Country training is upon us. Remember to follow the training calendar for those times you can't make practice due to illness or family vacations or whatever takes up part of your summer.

Remember the second runs are only for our experienced runners. Beginning runners need to build up a base before they start adding second runs. Second runs should be in the afternoon or early evening.

We meet at Hillcrest each morning at 6 am in the north parking lot by the concessions building. We will start practice each day with a symptoms check for all athletes, coaches, and super seniors.  On travel run days we will then go to the site of the run. For each of the travel runs, I have links of directions from Hillcrest to the destinations.  Runners can be picked up at the site of the travel run or back at Hillcrest depending on the transportation arrangements you have made for your child. Your child will not be left to wait alone at any of the travel run sites.

Make sure you properly hydrate.  You hydrate for the next day's practice each day.  I would also recommend brining a water bottle each day to practice

Monday June 1st - Del Taco variations
2nd run 30 minutes recovery

Tuesday June 2nd - tennis courts runs
After the run we will learn and start strengthening and core exercises
2nd run 30 minutes recovery

Wednesday June 3rd - Wrangler Trail Head for intro to trail running
 2nd run 30 minutes recovery

Thursday June 4th - Skywalk run then strength and core
2nd run 30 minutes recovery.

Friday June 5th - Winchester Park  We will be doing our first 70 minute run on the Jordan River Parkway. Beginning runners will be doing a run of shorter duration. You may meet us at Winchester Park at 6:20 rather than Hillcrest at 6.
2nd run as needed for recovery

Saturday June 6th we will not meet as a team but run on your own or with a group.  This should be an easy run of 45 - 60 minutes,  30 - 45 for beginning runners.

2020 Parent/Athlete meeting

The 2020 Hillcrest XC Parent/Athlete meeting will be held virtually on Wednesday May 27th at 6pm.  We will use Google meets for the meeting.  You can use the meeting name (Hillcrest XC 2020) to join directly from a csddocs account.  You will also be able to use the join codes the evening of the meeting.  I will post the join codes here after 5 the day of the meeting.

Here are a number of things we talked about including the recording of the Google meeting.

Recording of Meeting


Links to handouts:

Main Handout

June Training Calendar
July Training Calendar
August Training Calendar

Mileage Tracker Sheet

Assumption of Risk Form will be handed out Monday.

Coronatine Workouts 5/11- 5/17

We'll continue with the two workout tracks.  If you are planning on trying to run some fast time trials between now and Memorial Day, do workout option 1.  You should be winding down time trials soon.  This week would have been state.  If you want to just build up a quality base for XC, do option 2. If you are needing to cross train, do the number of minutes that it would take you to do the listed run. No matter which option you are using, log your miles on the google doc. Sorry, I brain cramped getting this posted on time.

Option 1

Monday 30 minutes recovery pace
speed workout Since we are still not supposed to be using school facilities, it would be better to use time rather than distance.  Recovery should be double the time of the repeat
strength workouts

Tuesday 30 minutes recovery pace
5/6 mile easy run depending on level
core workouts

Wednesday 30 minutes recovery pace
6-8 mile run with hills
strength workouts

Thursday 30 minutes recovery pace
tempo run
core workouts

Friday 30 minutes recovery pace
5/6 mile easy run

Saturday 70 - 75 minute run

Option 2 - doubles will help, but they can wait another week or so

Monday 6 - 8 mile run
strength workouts

Tuesday 5/6 mile easy run
core workouts

Wednesday 6 - 8 mile run with hills
strength workouts

Thursday 5/6 mile easy run
core workouts

Friday 5/6 mile easy run

Saturday 70 - 75 minute run

Coronatine Workouts 5/4 - 5/10

We'll continue with the two workout tracks.  If you are planning on trying to run some fast time trials between now and Memorial Day, do workout option 1.  If you want to just build up a quality base for XC, do option 2. If you are needing to cross train, do the number of minutes that it would take you to do the listed run. No matter which option you are using, log your miles on the google doc. Sorry, I brain cramped getting this posted on time.

Option 1

Monday 30 minutes recovery pace
speed workout
strength workouts

Tuesday 30 minutes recovery pace
5/6 mile easy run depending on level
core workouts

Wednesday 30 minutes recovery pace
6-8 mile run with hills
strength workouts

Thursday 30 minutes recovery pace
tempo run
core workouts

Friday 30 minutes recovery pace
5/6 mile easy run

Saturday 70 - 75 minute run

Option 2 - doubles will help, but they can wait another week or so

Monday 6 - 8 mile run
strength workouts

Tuesday 5/6 mile easy run
core workouts

Wednesday 6 - 8 mile run with hills
strength workouts

Thursday 5/6 mile easy run
core workouts

Friday 5/6 mile easy run

Saturday 70 - 75 minute run

Coronatine Workouts 4/27 - 5/4

We'll continue with the two workout tracks.  If you are planning on trying to run some fast time trials between now and Memorial Day, do workout option 1.  If you want to just build up a quality base for XC, do option 2. If you are needing to cross train, do the number of minutes that it would take you to do the listed run. No matter which option you are using, log your miles on the google doc.

Option 1

Monday 30 minutes recovery pace
4 x 600 repeats at 2 mile pace with equal distance recovery
strength workouts

Tuesday 30 minutes recovery pace
5/6 mile easy run depending on level
core workouts

Wednesday 30 minutes recovery pace
6-8 mile run with hills
strength workouts

Thursday 30 minutes recovery pace
tempo run
core workouts

Friday 30 minutes recovery pace
5/6 mile easy run

Saturday 70 - 75 minute run

Option 2 - doubles will help, but they can wait another week or so

Monday 6 - 8 mile run
strength workouts

Tuesday 5/6 mile easy run
core workouts

Wednesday 6 - 8 mile run with hills
strength workouts

Thursday 5/6 mile easy run
core workouts

Friday 5/6 mile easy run

Saturday 70 - 75 minute run

Coronatine workouts 4/20 - 4/26

We'll have two workout tracks.  If you are planning on trying to run some fast time trials between now and Memorial Day, do workout option 1.  If you want to just build up a quality base for XC, do option 2. If you are needing to cross train, do the number of minutes that it would take you to do the listed run. No matter which option you are using, log your miles on the google doc.

Option 1

Monday 30 minutes recovery pace
Fartlek 4 cycles of 8min. moderate 2 min fast
strength workouts

Tuesday 30 minutes recovery pace
5/6 mile easy run depending on level
core workouts

Wednesday 30 minutes recovery pace
6-8 mile run with hills
strength workouts

Thursday 30 minutes recovery pace
tempo run
core workouts

Friday 30 minutes recovery pace
5/6 mile easy run

Saturday 70 - 75 minute run

Option 2 - double will help, but they can wait a week or two

Monday 6 - 8 mile run
strength workouts

Tuesday 5/6 mile easy run
core workouts

Wednesday 6 - 8 mile run with hills
strength workouts

Thursday 5/6 mile easy run
core workouts

Friday 5/6 mile easy run

Saturday 70 - 75 minute run

UHSAA Announcement

The UHSAA just officially canceled all spring sports and activities for this school year. 

If anyone has pictures of our seniors, please send them to me so I can honor them in some way.

New Mileage tracker for the distance crew

With the announcement that we aren't going back to school, and now that that all spring sports are cancelled, we won't be able to have any group practices until at least the end of May. You are all going to have to keep each other accountable.   I've made a google sheet that you all should use track your miles. The benefit is that everyone can see what is being logged so we can encourage each other to keep the runs and workouts going.  You can log either miles or minutes.

Remember how competitive our region is. We need to keep our mileage base up the rest of the spring so we can be competitive and qualify for state, no matter the qualifying procedure, which may change.

Sheet

New communication app from athletic.net

Let's try this out.  Here is a link to a communications app through athletic.net.  It is worth a shot.

The code is V72PSRUQ

Workout Tracker

This is a little overdue, but track what your workout has been on this sheet.  You can adapt to however you need to to fit your workouts.

Google Doc

Distance workouts for the week of March 30

The XC mileage shirts are in.  I will be bagging them up with your names so you can pick them up later.  Some of you came in Friday. But, with the new guidelines in place for the county, the school district will be closing all school building until further notice.  Continue to get your work in while observing the new protocols.

Monday - long run, try to get some hill work in
30 minutes of recovery pace
Do strength work and resistance bands

Tuesday - easy run with few hills
30 minutes of recovery pace
Do core work

Wednesday - long run, try to get some hill work in
30 minutes of recovery pace
Do strength work and resistance bands

Thursday - tempo run
30 minutes of recovery pace
Do core work

Friday - easy run with few hills
30 minutes of recovery pace

Saturday - 70 - 75 minute run

high jump drills

These two high jump drills both utilize 
hurdles and can be done of soft surfaces 
thus reducing training stress on your jumpers.

High Jump Drills

Sprint/Hurdles workouts for the week of 3/23

Remember you can adapt these to workouts to your situation.  Hurdlers, for the duration of distance learning, if you have a place at your home you can take a couple hurdles home to keep practicing hurdling technique.  They will need to come back at the end so we have enough for practice.  Look for occasional drills videos as well.

Monday

5x150m

@  19-20B/21-23G

6-8 min rec

3x5x20m

1 min rec

3-5mins between sets

starts-400/hurdles 100

Tuesday

6x100m striders

walk back rec

starts-100/200/400/ hurdles 300

Long jumpers 

mark checks, 6 popups, 3 jumps

Wednesday

8x100m

walk straights and sprint the turns

starts-200/hurdles 100

Long jumpers

mark check, 4 popups

Thursday

5x150m

@ 19-21B/22-24G

starts-100/hurdles 300

800m jog

Friday

4 Laps flying zones

starts-200/hurdles 300

Distance Workouts for the week of March 23

This week is an opportunity to build up base. So doubles are a good idea.  If you were just getting started don't do the second runs just yet. Your two runs should be in the morning and the afternoon in whichever order makes the most sense for you.  Make sure you are safe on your runs. The distances are for the varsity boys, so cut down to the appropriate mileage level for you.

Make sure you are getting adequately warmed up especially before hard efforts.  Take care of your legs with stretching and rolling. 

Monday 30 minute recovery run
8 mile run with hills hard effort
do strength including bands

Tuesday 30 minute recovery run
6 mile easy effort turn
core

Wednesday 0 minute recovery run
8 mile run  hard effort
do strength including bands

Thursday 30 minute recovery run
tempo run
core

Friday 30 minute recovery run
6 mile easy effort run

Saturday 70 minute run