Week 4 Schedule - 6/27-7/2

Redhawks,

Welcome to the final week of June - and our last week before moratorium. We will not be practicing from 7/3 - 7/11. We will resume practice on 7/12. Don't expect an update next week (I'll be out of town) but there will be a new schedule for the following week.

We've had a lot of strong improvement over the past 3 weeks, and we are looking forward to much more. Now is when the cumulative fatigue of summer (not just from running) starts setting in - so make sure that you are sleeping enough, eating enough, eating quality foods, and checking in on your teammates to make sure that they are still doing those things and coming to practices. 

I know some of you are in and out of town, and that is great; make sure you are running and using each day to get better. That may require you to get creative and/or make your parents or siblings join you for the run - that's one way to create lasting memories, especially on vacation.

On Friday 7/2 we will be meeting at Mills Park - 1850 S 1200 W, Woods Cross (East end of the park). After practice we will have a breakfast at the bowery there. We will make pancakes but if you want to bring anything to share feel free. If you need to leave before the breakfast that is totally fine. 

I know several of you will be racing on Saturday morning at some local 5Ks, there is one in Centerville at 7 AM and one in North Salt Lake at 8 AM. Both are in that $20-30 range. If you are so inclined, I encourage you to get out with your friends and family and join in our country's oldest tradition*: racing to celebrate independence day.

*note: I just made that up, it's not the country's oldest tradition. 

Finally, next week during moratorium is a chance for you to recover a bit by doing easier runs each day, rather than the same intensity we have been doing. I recommend getting one "long" type run in, and one threshold/tempo run in, but the rest be easy. Don't spend the off week squandering your gains or trashing your sleep schedule.

If you have any questions please let me know.

Coach Jacobson

All practices begin at 7 AM

Monday	June 28	MPJH	AT/LT	Tired 1Ks - 20-30 minute run followed by 3-4 x 1K with 3-4 minutes rest
Wednesday	June 30	Lewis Park	Threshold Run	30-35 minutes at 5K + 30 pace
Friday	July 2	Mills Park - 1850 S 1200 W, Woods Cross (East end of the park)	AT	Easy Pack Running - 30 minutes; strides to follow
Monday	July 5	No practice	Moratorium
Wednesday	July7	No Practice	Moratorium
Friday	July 9	No Practice	Moratorium

Week 3 Schedule(6/20)

Redhawks,

Looking forward to another week. The temperatures seem to be stuck on "hotter than hot" so, as Coach Lake has stressed, you must remember to be hydrating consistently throughout the day, everyday, so that your body can function optimally and sweat normally in the heat. We have preached bringing water to practice each day and I also recommend bringing an electrolyte drink to sip during hard sessions and drink afterwards. 

Make time to plan the when and where of your runs for the days we are not practicing. Get a 20-30 minute (new runners) or 40-50 minute (experienced) runners, in on those days. Our workouts are a compliment to the running your doing on your own, so if you aren't doing those you will be missing the full effect of the workouts and greatly miss the purpose of the summer.

Lastly, remember to keep the full season in perspective as you get ready to run each day. The work you're putting in now will pay off in the fall when we start racing; don't squander the days we aren't together. 

If you haven't yet paid for the summer, please do so ($50 in the BHS office).

Monday	June 21	Lewis Park	LT	800-1k at Threshold with jogging recovery
Wednesday	June 23	MPJH	LT	Progression run (30 minutes) 10 minutes easy, 10 minutes medium, 10 minutes threshold
Friday	June 25	Rec Center	Time Trial	Race simulation

Week 2 Schedule

Redhawks,

We had a phenomenal first week. Many of you were able to come all 5 days, and many were able to work some of the days into a busy first week of summer, which we appreciate. This group seems ready to work and get better, which can be rare for a group with so many young/new runners. We have a lot of new faces, and I can definitively say that we are better because of you. Let's continue to work hard this next week, and every week. 

This week is going to look a little different as we will only be officially practicing on Monday and Wednesday (the following week we will be going Monday/Wednesday/Friday). You can find the schedule below. 

On Tuesday/Thursday when we are not practicing you should be running on your own, just your standard distance running. For new and young runners, 20-30 minutes, for more experienced runners, 30-40 minutes. Friday or Saturday should be a day that you try to push yourself in terms of time, and see if you can improve your time a bit; for new runners, try to get 30 minutes if you haven't yet, and experienced get to 50 minutes. To increase your time like that you may need to slow down your pace, and that is OK, the increased pace work will come on the days we are together, and later in the season. For now we are just trying to build a base and get used to running for that much time.

Reminder to please pay the $50 in the office ASAP. I will be ordering the shirts this week (which means they should get here in July sometime), so please indicate which size you would like, preferably on your receipt, but an email will work too - as long as you have already paid.

If you have any questions please let me know.

Coach Jacobson

Practices begin at 7 AM

Monday	June 14	MPJH	LT	1-3 x 2 mile repeats, with 5-7 minutes recovery
Wednesday	June 16	Rec Center	LT	6 x 3 minutes at Threshold, 2 minutes easy

Week 1 Schedule

 Redhawks,

We officially begin summer XC tomorrow and we can't wait to get started! Please refer to the schedule below to know when and where. MPJH means the upper field of Mueller Park Junior High. Feel free to park and/or drop off in the uppermost lot.

A few things to know before tomorrow: 

1. Bring your own water, and a lot of it. One small water bottle isn't going to cut it. One medium size water bottle isn't going to cut it. I honestly recommend bringing a gallon of water. The worst thing that would then happen is you have too much water. On the flip side, not having enough can be miserable, and we don't have a place to fill up water there.

2. Bring a personal notebook. We will be doing some writing each day, and it will be a convenient place to keep your pacing sheets when I distribute them. Bring a notebook every day (and a pen or pencil).

3. Some of our new and/or younger runners may not know what to expect. Our goal this week is to gauge fitness and improve, not to totally exhaust you, so we will incorporate walking recovery as needed for our less experienced runners - which will help you build up to running non-stop.

If you haven't seen the other info regarding the summer season please scroll down to the previous posts to view it. If you have any questions please let me know bjacobson@dsdmail.net

Coach

Week 1 Schedule - All workouts begin at 7 AM and include a warm up and cool down

	DATES	LOCATION	TYPE	WORKOUT
Monday	June 7	MPJH	AT	Pack Running - 30 minutes; strides to follow
Tuesday	June 8	Lewis Park	Easy run	20-40 minutes; strides to follow
Wednesday	June 9	MPJH	LT intervals	3x10 minute tempo with 2 mintues slow
Thursday	June 10	Lewis Park	Easy run	20-40 minutes; strides to follow
Friday	June 11	Rec Center	Threshold run	20-25 minutes at 5K + 20-25 pace