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

Summer XC 2021

 Redhawks,

At the end of this post is the agenda for our first meeting held on 5/28 at 1 PM

We're back at it for another round of summer Cross Country. For many of you this will be your fourth go round, and for others, your first. Regardless of your experience, speed, or age this summer will help you get stronger, faster, and build our team for the the upcoming season and the future.

Our first meeting of the year will be on Friday 5/28 at 1 PM at the BHS amphitheater, which is located behind the fieldhouse, just below the track. Parents and athletes are welcome to come. We will be discussing the logistics of summer training as well as addressing the upcoming season in the fall.

A few things to know in advance of the meeting:

Summer training will be from June 7th until August 6th. Summer training is open to those students entering 7th grade or above, and live in the Bountiful High boundaries. Once summer training concludes in August, only 9th graders and above, who live in our boundaries, will be able to continue and compete.

To sign up for Summer XC please fill out this form.

Generally speaking through the summer we will be practicing Mondays and Wednesdays at 7 AM at Mueller Park Junior High's upper most field. However, that is subject to change, and we will move some practices to Lewis Park, Bountiful High School, Mills (Mosquito) Park, or the Rec Center. That will be announced prior to the next practice, and can be found on this website, where we will have it posted. 

However, the first week we are going to practice everyday, Monday-Friday at 7 AM. Monday/Wednesday will be at Mueller Park, and Tuesday/Thursday/Friday will be at Lewis Park.

We have a team "Remind" where you can get reminders about practice location and other announcements. The code to join is @hed7kc

For those of you who are experienced runners, the goal will be to run 5-6 days per week. For those who are new to the sport, we will start with what you can do and build from there. For our younger runners there will be a mixture of running and walking to start as you get used to the required distances. The goal will be to tailor the workouts to the abilities and experiences that you bring to minimize injury risk and maximize improvement.

If you have any questions please let me know.

For more team information please visit our website at www.redhawksxc.blogspot.com

Coach Jacobson   

1.       Summer Program

a.       Sign up on redhawksxc.blogspot.com

 

b.       Join the team “remind” with this code: @hed7kc

 

c.       Purpose

                                                               i.      Build our team

                                                             ii.      Build a base

1.       Varsity level girls: 400-500 miles; JV level Girls: 300-400 miles

2.        Varsity level boys: 500-600 miles; JV level boys: 400-500 miles

3.       7th/8th graders: 100-400 miles

 

d.       Schedule

                                                               i.      Time and Place

1.       7 AM, Mueller Park (MPJH) upper field

a.       Some days will be at Lewis Park, BHS, the rec center, or Mills (mosquito) Park

                                                             ii.      First practice will be Monday, June 7^th  at MPJH upper field

1.       Will practice each day 6/7-11

                                                           iii.      After that, practices will be Monday/Wednesday/Some Fridays

 

e.       What you need

                                                               i.      Sign up online and join the remind

                                                             ii.      Watch 

                                                           iii.      Training Notebook

                                                           iv.      Running Shoes/Running Shorts

 

2.       Cost - $50

a.       Includes two months of training and  Bountiful T shirt

                                                               i.      Red or white performance T shirt (BSN Sports Phenom SS shirt)

               

3.       Items/dates to know

a.       Fridays

b.       7/4-7/10 is moratorium, no organized practices. Of course, you should still run

1/4 update

 

Braves,

 

If you are receiving this email it is because your student-athlete signed up for indoor track at Bountiful High. We are looking forward to a great couple of months, and rest of the school year. We have had two practices thus far and I am excited about the group of kids that we have, who seem eager to work hard and bring a positive attitude. Can’t wait to see what the season holds.

 

There is a lot of information here, so please read it through.

 

As could be predicted, all of the indoor track meets have been cancelled. What this means for us is that we will be practicing and training with an eye towards the outdoor season, which begins at the end of February. We will also try to schedule a few days for time-trials to gauge and measure progress. The cost for the off-season training is $50 and can be paid in the office for indoor track. We will do a clothing order in the coming days.

 

With the strange year we are having, we are adjusting our training schedule – which will only be on Mondays/Wednesdays until outdoor track begins. We will meet both of those days at 2:40 in the commons area. Please bring a mask, which you will be required to wear except while running.

 

Although we are only practicing 2 days after school, we will have a track class during 8^th period starting second semester, which is two weeks from now. That class begins at 1 PM, and will give you an opportunity to train another two days a week with the team. Once the outdoor season starts, it will give you two days to get home earlier to get to everything else you need to do. It will also allow you to miss less school once track meets begin, which will commonly be on Thursdays (B-Days). I highly encourage all who can to get into the track class. Email your counselor and they will help you arrange your schedule – do that ASAP.

 

Lastly, it was previously understood that because we are not in season that we would not have to be tested for COVID-19 every two weeks. However, new guidance instructs all student-athletes who are training during the off season to get tested as well. This means that if you wish to participate during this off-season conditioning that you must get tested. At the end of this email you will see the testing dates. I’ve also attached a consent form to be tested. Those who do not consent cannot participate in practices. We will be taking roll each day, as directed. Bring the filled-out and signed form to the testing on either January 7^th. Testing is done in the balcony of the fieldhouse. Beginning at noon, but more directions will be given for that.

 

If you have any questions, please let me know.

 

Coach Jacobson

 

Bountiful High Test Dates
	Jan. 7
	Jan. 14
	Feb. 4
	Feb. 18
	Mar. 4
	Mar. 18
	Mar. 25
	April 15
	April 29
	May 13
	May 27

Covid testing consent form