2022 Hillcrest XC Season Post-season Week 3

 This is our last full week of training before the break.  I am going to include week 4 in this post, so this will be the last schedule post of the XC season.

Make sure you get on parent square and complete the RSVP for the banquet on the 28th if you haven't already.

Monday November 14 - 3 pm speed day - Fartlek workout

Tuesday November 15 - 3 pm easy run

Wednesday November 16 - 3 pm longer hill run

Thursday November 17 - 3 pm tempo run

Friday November 18 - 12:30 pm easy run

Saturday November 19 - noon meet at Hillcrest for longer run I will be streaming the NCAA XC championship and the NXR SW meet in my classroom starting at 8 am for those that are interested I will need a count because I will have breakfast type stuff in my room if the late start doesn't work for you, get the run in on your own.

Sunday November 20 - rest or active rest

Monday November 21 - 3 pm speed day rolling 2s

Tuesday November 22 - 1:35 pm Copperview Elementary Turkey Trot  I will be excusing the team from class at 1:20  We need everyone on the team there wearing team gear (those on winter sports teams are excused) We will not have a bus for this activity.

Wednesday November 23 - easy run - no practice

Thursday November 24 - Thanksgiving Turkey Trots, run fast before you feast

Friday November 25 - Break begins - no running, rest or active rest running starts again Dec. 12

2022 Hillcrest XC Season Post-season Week 2

Unless we somehow get the Champs Sports travel approved, Saturday was our last XC meet of the year.  There are 5Ks coming up.  Also, put Nov. 22 in your calendar.  We have been invited by Copperview Elementary to help out during their Turkey Trot at 2 pm.  We will not have a bus for this activity.

Monday November 7 - 3 pm speed work on the track

Tuesday November 8 - 3 pm easy run

Wednesday November 9 - longer run

Thursday November 10 - tempo run

Friday November 11 - 12:30 pm easy run

Saturday November 12 - long run or Sandy City Turkey Trot 10 am Lone Peak Park register here if interested This race is not required, but we usually have quite a athletes, alumni, and family at this race.

2022 Hillcrest XC Season Post-Season Week 1

 Now that we have made it through the championship meets, we are gearing up for the post-season, which will be a little shorter this year.

Monday October 31 - 2:25 race debrief meeting room 433 3 pm speed work on the track

Tuesday November 1 - 3 pm easy run

Wednesday November 2 - 3 pm hill run

Thursday November 3 - 3 pm tempo run

Friday November 4 - 12:30 pm easy run

Saturday November 5 - long run or pre-Footlocker meet at Pleasant Grove High School If the same course is used as last year, the meet will be behind the school

Time: 8:00-9:15 AM Registration

9:30 AM Girls Race

10:00 AM Boys Race

2022 HIllcrest XC Season Week 5 State & JV State

We have two meets this week with split squads and some split practices.

Monday October 24 - 2:25 pm varsity short meeting room 433 3 pm Varsity very light run JV speed work on track  5 pm Varsity dinner at Old Spaghetti Factory in Taylorsville

Tuesday October 25 - UHSAA State Championships - the weather will be cold and possibly rainy, dress accordingly

1:00 pm get out of class                                                                                                                              1:30 bus leaves for RAC                                                                                                                              3:30 Girls 5A race                                                                                                                                        4:30 Boys 5A race

Wednesday October 26 - 2:25 pm state debrief meeting 3 pm Varsity easy run JV hill run

Thursday October 27 - 3 pm Varsity hill run JV tempo run

Friday October 28 - 12:30 pm easy run

Saturday October 29 - Varsity - 70 minute run

JV state Spanish Fork Sports Park I need to know by Thursday at the latest who is planning on running this meet 

Tentative Schedule 

8 am bus leaves Hillcrest

10:00 4A & 5A girls race                                                                                                                      11:00 4A & 5A boys race

State Meet Information

 The 2022 UHSAA State Cross Country Championships will be held Tuesday, October 25 at the Regional Athletic Complex in Salt Lake City. The address of the RAC is 2280 Rose Park Ln, Salt Lake City, UT 84116. Team packets will be distributed at the team entrance area (listed on map). The facility will not open until one hour prior to the scheduled start of the first race for patrons (9:00 a.m. open for patrons; 8:30 a.m. for teams).   

Parking 

Spectators will be charged for parking to enter the venue. Fans will not be able to enter the venue without parking in the facility. Vehicles with two-or-less individuals inside the car will be charged $10; vehicles with three-or-more individuals will be charged $20. RV’s and other oversize vehicles will be charged at $40, due to the use of multiple parking spots. Vehicles will be issued wristbands at the entrance gates for the corresponding numbers of individuals inside the vehicle. Parking passes can be purchased on the UHSAA GoFan online ticket portal at https://gofan.co/app/school/UHSAA or purchased at the gate. A convenience credit card fee will be charged as part of the purchase. There will be no cash option for purchase. It is advised for everyone to prepurchase parking passes to allow for faster parking and entrance into the facility.  

Results 

All meet results will be posted live to the Internet. As soon as a runner crosses a timing point, those results will be posted live to the results page. We expect the time interval to be less than 10 seconds between the runner crossing a timing point and the result being displaying on the results page. Timing points will be located at the 1-mile, 2-mile and the finish line marks. Results at each timing point will display both the individual positions & times and team positions & score.  When results are posted live, at this point they are still unofficial. Once the Gold, Silver, and Bronze medals of the top three finishers are displayed at the top of the Overall Full Results page, the results are considered official.  Results can be found on the RunnerCard website.  

Schedule 

Races will be run consecutively in the following order. Times listed are approximate:   

 1A Girls...10:00 am            6A Girls...10:30 am                                                                                       1A Boys...11:00 am            6A Boys...11:30 am 

 3A Girls…12:30 pm          2A Girls…1:00 pm                                                                                         3A Boys...1:30 pm             2A Boys...2:00 pm                    

 4A Girls...3:00 pm             5A Girls...3:30 pm                                                                                         4A Boys…4:00 pm            5A Boys…4:30 pm

Assistance to Competitors 

Coaches, please educate the members of your team, their parents and others that will come to support your student athletes that per rule 9-7-4 it is a disqualification for a competitor who receives any assistance from another person. The most common form of the violation of this rule is when a non-competitor runs along side a competitor during the race (pacing).  This has been a problem in the past. It would be unfortunate to have to disqualify a runner for the actions of someone not in the race. Please help by informing those who will be there to support your team. Also, any runner who assists another runner will also be disqualified.  

2022 Hillcrest XC Championship Season Week 4 Murray Park JV Classic

 We will have some split workout days with the different JV and varsity schedules. With fall break, we will be doing some travel runs.

Monday October 17 - Varsity long run after school

JV 1:45 get out of class

2:00 bus leaves for Murray Park

3:30 boys race

4:10 girls race

Tuesday October 18 - 2:25 race debrief meeting for JV racers 3:00 pm easy run for everyone then strides and core

Wednesday October 19 - 3 pm hill run then strength

Thursday October 20 - 8 am Hillcrest fartlek workout

Friday October 21 - 8 am Dewey Bluth Park for long easy run on the dirt

Saturday October 22 - 8 am Wheeler Farm tempo run

2022 Hillcrest XC Championship Season Week 3 5A Divisionals

 This is a big with our most important meet tomorrow.  Only the varsity team will be running, but the entire team is welcome to come down on the bus to cheer on their teammates.

Tuesday October 11 - 6:05 breakfast for varsity crew 7:00 bus leaves for Hillcrest

5A Divisionals Lakeside Park Orem

9:30 Boys race

10:30 girls race

race debrief meeting on return to Hillcrest

Wednesday October 12 - 3 pm long easy run

Thursday October 13 - 3 pm speed work

Friday October 14 - 6 am 30 minutes recovery pace run 12:30 pm easy run

Saturday October 15 - 8 am Crestwood Park tempo run

Monday October 17 - 3:30 pm Murray JV Classic

2022 Hillcrest XC Championship Season Week 2

 We had a good day last Friday at the region championships.  All but two of our athletes ran personal best times, and the other two were near misses.  Thank you to the families that helped with our pre-region team dinner and the team breakfast.  Your efforts are very much appreciated. 

This will be a solid training week with no meets scheduled this week.  We will have two hard workouts this week because of the timing of the next meet.  This will also be the last week for a bit with Varsity and JV on the same schedule.  Monday will be a travel run. 

Monday October 3 - 6 am(sh) 20 minute recovery pace run 3 pm meet at Cottonwood Complex for a good fartlek workout - strength work after at the park

Tuesday October 4 - 6 am 30 minute recovery pace run 3 pm long easy run Blewey Duth then strides and core

Wednesday October 5 - 6 am 20 minute recovery pace run 3 pm long easy hill run Bengal Butt/Brighton 4:30 strength work on the weight room

Thursday October 6 - 6 am 20 minute recovery pace run 2:30 pm TEAM PHOTO 3 pm speed work on the track then core

Friday October 7 - 6 am 30 minute recovery pace run 12:30 pm easy run Captain's choice

Saturday October 8 - 8 am meet at Crestwood Park for tempo run

2022 Hillcrest XC Championship Season Week 1 - Region VII Championships

 Saturday at Roy was a pretty good day with a bunch of personal and season bests. This weeks starts our championship season with the region championships Friday at Cottonwood Complex.

Monday September 26 - 6 am (or at home on your own) 20 - 30 minute recovery pace run 2:25 pm team meeting room 433 3 pm speed work on track then strength work

Tuesday September 27 - 6 am (or at home on your own) 20 - 30 minute recovery pace run 3 pm long easy run

Wednesday September 28 - 6 am (or at home on your own) 20 - 30 minute recovery pace run 3 pm tempo run

Thursday September 29 - 6 am (or at home on your own) 20 - 30 minute recovery pace run 3 pm easy captains practice 4 pm pre-region meeting in room 433 4:45 pm pre-region team dinner in hosting room

Friday September 30 - Region VII championships 

7sh am 15 min. shakeout run (easy pace 2 strides) 

8:45 am team breakfast 

9:45 am bus leaves Hillcrest

11:00 am JV Girls

11:30 am JV Boys

12:00 pm Varsity Girls

12:30 pm Varsity Boys

Saturday October 1 - 8 am Winchester Park progressive run

2022 Hillcrest XC Racing Season Week 7 Royal Run

 Saturday was a good day for the team. Almost all of our kids ran personal bests to take advantage of a fast 5K course. If you haven't seen results yet, they can be found on athletic.net along with all our results from the season.

This week will be a challenging week with Homecoming week festivities.  Homecoming can make getting sufficient sleep difficult, so make sure adequate sleep is happening early in the week as Friday nights football game will make things challenging. 

If you notice your energy levels dropping, in addition to getting more sleep, make sure you are getting enough Vitamin D and Iron in your diet.  Endurance athletes typically need more iron than everyone else in the population.

Monday September 19 - 6 am(sh) 20 - 30 minutes recovery pace run - 2:25 race debrief and week planning meeting room 433 3 pm speed work - 4:30 pm strength session

Tuesday September 20 - 6 am(sh) 20 - 30 minutes recovery pace run - 3 pm easy run + strides + core work

Wednesday September 21 - 6 am(sh) 20 - 30 minutes recovery pace run - 3 pm long run 4:30 pm strength session

Thursday September 22 - 6 am(sh) 20 - 30 minutes recovery pace run - 3 pm threshold run + core + pre-race visualization

Friday September 23 - 6 am(sh) 20 - 30 minutes recovery pace run - 12:20 pm easy run

Saturday September 24 - Royal Run - Roy High School - meet results will be on runnercard

Bus leaves Hillcrest 6 am

Race Schedule:

8:00 am Varsity Boys

8:30 am Varsity Girls

9:00 am JV Boys 1

9:20 am JV Boys 2

9:40 am JV Girls 1

10:00 am JV Girls 2

10:20 am Rookie Boys

10:40 am Rookie Girls

2022 XC Racing Season Week 6 (Border Wars)

Temperatures should be more normal this week, but we will have to pay attention to air quality with the smoke from forest fires. If air quality is bad, practice will be adjusted

Monday September 12 - 6 am 20 - 30 minutes recovery run 2:25 pm post-race meeting in room 433 3 pm speed workout on track - strength in weight room after

Tuesday September 13 - 6 am 20 - 30 minutes recovery run 3 pm easy run then strides and core

 

Wednesday September 14 - 6 am 20 - 30 minutes recovery run 3 pm long hill run - strength work in weight room after

Thursday September 15 - 6 am 20 - 30 minutes recovery run 3 pm tempo run - providing rabbits for Midvale quad meet- core after

Friday September 16 - 6 am 20 - 30 minutes recovery run 3 pm pre-race - easy run, strides, race visualization and mental strength work

Saturday September 17 - 7:30 am meet for bus Border Wars Valley Regional Park Taylorsville

Race Schedule

9:00am – Senior Girls
9:20am – Senior Boys
9:40am – Junior Girls
10:00am – Junior Boys
10:20am – Varsity Girls
10:40am – Varsity Boys

11:00am – Championship Girls 
11:20am – Championship Boys 
11:40pm – Sophomore Girls
12:00pm – Sophomore Boys
--12:20am – Varsity & Championship Awards--  
12:40pm – Freshman Girls
1:00pm – Freshman Boys
1:30pm – Middle School Boys & Girls

2022 XC Racing Season Week 5 ( Park City Invitational)

We will be adjusting the schedule this week due to the abnormally high temperatures through the middle of the week. Wednesday will be the day with the most adjustment as we will be doing the main workout at 6 am to avoid the heat of the day.

Tuesday September 6 - 6 am 20 - 30 minute recovery pace run 3 pm Crestwood - This will be an easy effort run due to the high temps - we will be running to Crestwood Park since there will be some shade and access to water - mileage will be cut from normal mileage as well

Wednesday September 7 - 6 am threshold run on the track, some variation can happen once it gets lighter 3 pm easy 30 minute run then strength work

Thursday September 8 - 6 am 20 - 30 minute recovery pace run 3 pm easy pre-race run

Friday September 9 - 7:15 departure for Quinn's Junction Since we will be missing classes for this meet, make sure you have talked to your teachers so you know what to either do in advance or for make up for the classes we miss.  

Schedule:

8:45 am open race

9:15 JV girls

9:45 JV boys

10:45 Varsity Girls

11:15 Varsity Boys

11:35 Awards

Parking will be in the gravel lot SW of the field area.

Saturday September 10 - 7 am Winchester Park long progressive run

2022 Hillcrest XC Racing Season Week 4 Tooele Region Meet

 Thank you to all the parents that came and helped run the Rendezvous on Saturday.  Things went quite smoothly thanks to your help.

This week is different with a Wednesday meet and Saturday morning practice.  The weekend workouts are very important to get done, even if out of town for Labor Day.

Monday August 29 - morning recovery pace run 20 - 30 minutes 2:25 race debrief meeting in room 433 - 3 pm speed workout on track then strength work in the weight room

Tuesday August 30 - morning recovery pace run 20 - 30 minutes 3 pm easy run - Ghostrider then strides, core and race visualization

Wednesday August 31 - morning shake out run 15 minutes recovery pace + 2 strides, 1:25 pm excused from class 1:45 bus leaves for Settlement Canyon Tooele  Girls race 4:00 pm Boys race 4:30 pm - we will be doing strength work at the meet site after each race - We should get back to Hillcrest around 6:30 pm

Thursday September 1 - morning recovery pace run 20 - 30 minutes, 2:25 race debrief meeting room 433 3 pm easy run - tennis courts

Friday September 2 - morning recovery pace run 20 - 30 minutes 12:25 practice easy run - Captain's choice

Saturday September 3 - 7 am practice meet at Draper Park long run 

Sunday September 4 - rest or active rest (no running)

Monday September 5 -  7 am practice meet at Wheeler Farm - Fartlek  1 2 3 4 5 4 3 2 1 

Wahsatch Rendezvous Schedule and Information

 This meet has a different format with multiple varsity heats, so our varsity kids will only be racing kids from other kids.

Since we are hosting, we will need some help.  

Schedule: 

6:15 bus leaves Hillcrest

7:30 JV Girls

8:00 JV Boys

8:30 Varsity Boys #7

8:32 Varsity Girls #7

8:45 Varsity Boys #6

8:47 Varsity Girls #6

9:00 Varsity Boys #5

9:02 Varsity Girls #5

9:15 Varsity Boys #4

9:17 Varsity Girls #4

9:30 Varsity Boys #3

9:32 Varsity Girls #3

9:45 Varsity Boys #2

9:47 Varsity Girls #2

10:00 Varsity Boys #1

10:02 Varsity Girls #1

10:20 Youth Race

2022 Hillcrest XC Racing Season Week 3 Wahsatch Rendezvous

This week we host the invitational we will be competing at.  We will need parent volunteers on the course and for packet pick up.  Make sure you have the pink assumption of risk form turned in as we will have a travel run this week.  

The morning runs are important to help recover from the more difficult runs and to keep our mileage up through the season. The runs the morning after our harder days are most important.

The date has been finalized, but we will be having a nutritionist in from TOSH to talk to the team about nutrition and hydration needs and strategies.

Monday August 22 - morning recovery pace run 20 - 30 minutes 2:25 pm meeting in room 433 for race debrief and to talk about the week's schedule 3 pm run to Crestwood for 1K intervals then back to Hillcrest for strength work 

Tuesday August 23 - morning recovery pace run 3 pm easier run Wheeler Farm then strides and core

Wednesday August 24 - morning recovery pace run 3 pm long hill run TBD (based on weather) then strength work

Thursday August 25 - morning recovery pace run 3 pm tempo run then core

Friday August 26 - morning recovery pace run  12:25 meet for captains led run 3:15 pm meet at Cottonwood Complex for course setup

Saturday August 27 - Wahsatch Rendezvous bus leaves Hillcrest at 6:15 am  We will need 10 to 20 volunteers Saturday morning to finish course set up, registration table, course officials, and finish chute help

Freber Invitational August 20

 The Freber Invitational will be at Fremont High School on Saturday Aug. 20.  

Schedule

6:30 am bus leaves Hillcrest

8:30 am 8th grade race

9:00 am Boys Varsity

9:30 am Girls Varsity

10:00 am Boys JV

10:30 am Girls JV

11:15 awards ceremony

12:30 pm approximate arrival at Hillcrest

2022 Hillcrest XC Racing Season Week 2

Our summer mileage reporting season ended Saturday.  Turn in your mileage reporting sheets to Coach Stucki on Monday.  I want the mileage totals turned in no matter how many miles were recorded during the summer.

With school starting this week, it is going to be a shock to the system.  Fatigue will likely be an issue this week.  I'm asking everyone on the team to get to bed at a time with a 9 in it.  

Hydration may also be an issue, so make sure you have a water bottle that you can be sipping from all day.  Getting enough water will be a challenge during class without a water bottle. 

Nutrition will also be important.  Have breakfast before you come to school and bring snacks you can eat between classes in addition to lunch.  Between meals and snacks, make sure you are getting protein.  

There will be a few changes to our weekly schedule.  We will no longer be doing weight lifting sessions in the morning.  We will now do those after practice on Monday and Wednesday, which will mean longer practices those days. This will also change morning run. The track and locker rooms will still be available for morning runs, but they can be done at home.

Weekly schedule: 

Monday August 15 - 30 minute morning recovery pace run - 2:25 pm team meeting in room 433. After meeting we will be doing a fartlek workout and then strength work in the weight room 

Tuesday August 16 - 30 minute morning recovery pace run - 3 pm meet by storage room for easier run then core

Wednesday August 17 - 30 minute morning recovery pace run 3 pm - meet by storage room for hill run then strength work after the run 

Thursday August 18 - 30 minute morning recovery pace run - 3 pm meet by storage room - tempo run  then core

Friday August 19 - 30 minute morning recovery pace run - early out day -  12:15 pm meet by storage room - pre-race run

Saturday August 20 - Freber Invitational - 6:30 am bus for Fremont High School

The team store is open!

 The team store is open and will be open for a week.  There are a number items on the team store.  I am encouraging all the athletes to get the team jacket.  All other items are for athletes and/or parents.

Premier Invitational Information and Schedule

 The Premier Invitational will be at Big Cottonwood Regional Park (also commonly known as Cottonwood Complex) approximately 4300 S 1300 E.  on Saturday August 13th.  

We will have a bus for transportation to all our meets.  All athletes are expected to be on the bus. If an athlete needs to leave early, an assumption of risk form must be filled out and left with the coaches before the athlete can leave.

The course is fairly spectator friendly with several vantage points where you can see the runners pass.  

Schedule:

6:45 bus leaves Hillcrest

8:00 am Varsity Boys race

8:45 am Varsity Girls race

9:30 am JV Boys race

10:15 am JV Girls race

12:00 pm approximate return time to Hillcrest.

2022 XC Summer Camp Week 11/Racing Season Week 1 Premier Invitational

 This is the last week of summer training before school starts next week and is the last week for summer mileage totals. 

The workout plan will now flip, with the primary practices being in the afternoon and the recovery runs moving to morning. We will also change our meeting place.  We will now be meeting in the space between the gym and fieldhouse.

Our first high school meet is Saturday, so registermyathlete, the $60 participation fees, and physicals need to be taken care of this week.  The registration deadline is Thursday morning, so in order to compete in the first race, that will all need to be taken care of by Wednesday. 

With the move to afternoon practices, hydration during the day is even more important as there will be more sweat loss.  Small water bottles that can be carried may be beneficial on some of our runs.  We will have access to water fountains on most of our runs, but they aren't always in convenient parts of the run.

Monday August 8 - 30 minutes morning recovery run 3 pm speed work and race tactics and techniques 

Tuesday August 9 - 30 minutes morning recovery run 3 pm practice vine street run

Wednesday August 10 - 30 minutes morning recovery run 3 pm practice Highland run

Thursday August 11 - 30 minutes morning recovery run 3 pm practice tempo 

Friday August 12 - 30 minutes morning recovery run 3 pm practice pre- race routines Ghostrider

Saturday August 13 - Premier Invitational bus leaves Hillcrest 6:45 am we return to Hillcrest around noon