Coed Varsity Cross Country · Wasatch XCtry Info


Welcome to Cross Country!

Coaching Staff for the 2018 season:
Head Coach:  Shauna Bowden  435.671.5944 or sb4run@gmail.com
Assistant Coaches: John Sheehan, Brad Foster & Brandi Horner
Paperwork & Physicals
Out of 70+ athletes, there are currently 24 boys and 12 girls that have started registration. If you are not on the roster you will be sent home. (please check your name, If there is a * next to your name then you need to log onto registermyathlete.com and complete signatures. If there is an ** next to your name then you are missing your physical.)
Following is a roster:
Josh Benson
Henry Bird**
Jeremiah Dobesh
Jake Giles**
Zachary Goode**
Carson Guymon**
Mason Heimburger
Josh Horner**
Ethan Huntsman
Caeden Jarvis**
Logan LaBarge**
Jake Lively
Eastin McCotter
Ben McCullough**
Braden Patterson
Hunter Patterson**
MccKay Ritchie**
Steven Rowe**
Jack Sheehan
Ben Spencer
Christian Spencer**
Luke Straddeck
Connor Weldon**
Seth Wright**
Anna Baird
Savanna Dorough**
Mae Foster**
Emmalee Hendry**
Gabrielle Hunstman
Becca Mathis* **
Anna McCullough
Grace Neal
Angel Phelps
Suzanne Quinn* **
Abbie Randall*
Megan Woodward
Please go to registermyathlete.com to get registered for Cross Country.  This must be completed by July 30, which is our First Day of Mandatory practice.  If you are trying out for girls soccer, volleyball or tennis, please email me and you will be excused from XC Practice.
If you did not get a FREE physical offered by WHS, you will need to get one on your own.  Athletes must have a physical to compete in UHSAA athletics.  Forms can be downloaded at wasatchhighathletics.com or at registermyathlete.com as part of the registration process.
REMIND
Everyone, especially athletes need to get signed up on REMIND.  This is a text messaging service that is used for last minute changes.  Replies are turned off.  Please go to https://remind.com/join/2ddcf
First Day of Cross Country
The season Officially Starts on July 30, 2018.  Attendance to practice is mandatory.  We will be holding practice twice per day (7am & 3pm).  Mileage will be higher during these first 3 weeks, but will ease off once school starts.  Roll will be taken daily.  If you are unable to attend, I do need to have athletes excused in writing via text/email. (435-671-5944 or sb4run@gmail.com)
Why do we practice twice per day?  HEAT ACCLIMATION. 
Each runner is slightly different, but generally it takes about two weeks of continual training in the heat to acclimatize. Averaging at least one hour of moderate exercise daily in hot conditions is enough to get results in that time frame. Gradually ease into heat training by keeping a low intensity at first (quality runs can be done in a cool gym). Depending on your normal running volume, fitness level, and natural heat tolerance, you may need to reduce your running volume slightly or significantly in the first days of heat exposure. As adaptations occur, intensity and volume can increase.
Hydrate Properly
 

Guzzling fluid does not enhance the effects of acclimatization. However, failure to hydrate enough to replace sweat loss has negative implications that are intensified in heat, negating adaptations to heat. Consequences of under-hydrating include decreased skin blood flow, decreased sweat rate and heat dissipation, reduced blood volume and increased core temperature. A decrease of just 2 percent in body weight via sweat loss means dehydration is setting in and performance will start to suffer.

Fluid requirements may double when exercising in heat. To find your specific needs, practice weighing yourself before and after exercise. Weight lost, if any, is weight that needs to be replaced via hydration.

Read more at http://running.competitor.com/2014/07/training/heat-acclimatization-for-runners_12035#gmleYyGVOIZZGM7f.99

 
Week 1: July 30-August 4 (individual/daily workouts subject to change)
 
 
Monday:  
  7am: Meet at Wasatch State Park Visitor Center (timed 2 mile uphill run – Snake Creek)
  3pm: Meet at the High School Track east parking lot: games following warm-ups
 
Tuesday:
   7am: Meet at the High School Track: plyometrics followed by easy mileage
  3pm: Meet at the High School Track: easy mileage
Wednesday:
  7am:  Meet at the High School Track:  Timed 1.5 mile run (around high school) + mileage (Returning Varsity: speed workout)
  3pm:  Meet at the base of the Jordanelle Dam, parking by the Fisherman’s access parking lot and outhouse facility & River’s Edge RV Park (7000 Old Hwy 40, Heber City, UT 84032) Map Attached
Thursday:
  7am:  Meet at Wasatch State Park Visitor Center, Carpool up Guardsman Pass for mileage at altitude. (we will park in the gravel lot at the top of Guardsman)
Friday:
  7am:  Weights @ WHS downstairs weight room, followed by easy mileage
  3pm:  Meet at Soldier Hollow for Hill Repeats (map attached,  meet at large X @ Soldier Hollow, then walk following the road towards the trails. We meet at the Olympic Statue)
Saturday:
  Recovery Day: Roll-Out/Stretch/Hike/Swim/Bike
  RETURNING VARSITY ATHLETES: run on your own
 
Week 2: August 6-11 (individual/daily workouts subject to change)
 
 
Monday:  
  7am: Meet at Wasatch State Park Visitor Center (timed 2 mile uphill run – Snake Creek)
  3pm: Meet at the High School Track: easy mileage
 
Tuesday:
  7am: Weights @ WHS downstairs weight room
  3pm: Meet at Coyote Lane (the Cove Park): easy mileage
Wednesday:
  7am:  Meet at the High School Track:  Timed 1.5 mile run (around high school) + mileage (Returning Varsity: speed workout on track)
  3pm:  Meet at Deer Creek Dam Trailhead (by Soldier Hollow/Chalet/Rocky Mtn. Outfitters) easy miles followed by water play at the Lake (Pending weather)
Thursday:
  7am:  Meet at Wasatch State Park Visitor Center, Carpool up Guardsman Pass for mileage at altitude. (we will park in the gravel lot at the top of Guardsman)
Friday:
   7am: Weights @ WHS downstairs weight room
   3pm:  Meet at Soldier Hollow, Hill Repeats
Saturday:
  8am:  Meet at Dutch Hollow
 
Week 3: August 13-18 (individual/daily workouts subject to change)
 
Monday:  
   3pm: Meet at the park behind Ridley’s (jog to Memorial Hill for mile repeats)
 
Tuesday:
    7am: Weights @ WHS downstairs weight room
    3pm: Meet at Coyote Lane (the Cove Park): easy mileage
Wednesday:
    3pm:  Meet @ Southfield Park (400m repeats)
Thursday:
    3pm: Meet at High School: Core/Yoga Pre-meet workout

Friday:

   XC Meet @ Sugarhouse Park (Highland Invitational)
    Frosh Boys – 2:00 pm

Frosh Girls – 2:25 pm
Soph Boys – 2:50 pm
Soph Girls – 3:15 pm
JV Boys – 3:45 pm
JV Girls – 4:15 pm
Varsity Boys – 4:45 pm
Varsity Girls – 5:10 pm

Saturday:
  8am:  Meet at Deer Creek Dam Trailhead: Long Run
 
CAR-POOLS
 
There are several people on our team that will need help getting their younger athletes to/from practice.  If you are willing to help or need help with these athletes please contact me. 
 
Schedule of Meets
July 30     Mon      First-day of Season (if you are out of town, I must receive an email from your parents to be excused)
Aug 17     Fri         Highland Invite @ Sugarhouse Park
Aug 25     Sat        Westlake Grass Relays (subject to change)
Aug 28     Tues      Pre-Region @ Springville HS
Sept 1       Sat        Swiss Days 10k (waivers will be emailed, free to athletes & coaches)
Sept 8       Sat        Wasatch Invite (sign-up sheet via google docs will be sent out)
Sept 12     Wed      Uintah Invite @ Vernal golf course (subject to change)
Sept 15     Sat        BYU Invite @ East Bay Golf course
Sept 21     Fri         Nebo Invite @ Salem Hills HS
Sept 28     Fri         Park City Invite @ Roundvalley Park City
Oct 4,5 or 6           Region @ Springville HS
Oct 17       Wed     State @ Sugarhouse Park
Post Season
Nov 3        Sat        UHSTCA Pre-Footlocker Invite @ American Fork (If you are going to Footlocker, you must attend this meet)
Dec 1        Sat        Footlocker West Regionals @ Walnut, California
Nov 28 (Wed) – Dec 1 (Sat) Footlocker Trip
FOOTLOCKER 
 
* the entire team is invited to attend Footlocker (Freshman race against freshman, sophomores against sophomores, juniors against juniors, seniors against seniors.  There is also a seeded race for those who are interested to competing for a spot at Footlocker Nationals held Saturday December 8 @ Balboa Park, San Diego, CA. There is also an open race if there are parents or chaperons interested in participating.)
2017: the cost was $200 per athlete due to Fundraising efforts & comped hotel rooms)

Itinerary for Footlocker (Nov 28 -Dec 1)

Wednesday:
  Leave after school for California on a tour bus.
Thursday:
  Early am. Arrive at hotel, check-in, spend the day at Disneyland
Friday:
  Pick-up registration packet for Footlocker races in am, spend the afternoon at the beach
Saturday:
  Footlocker (Walnut, Ca) races in am, check-out of hotel and travel home
The following link will give you more info about the races, registration, race course, etc…
Chaperones: TBA
Trip Fee:
  race registration $17-$40 based on 2017 fees (athletes register themselves) 
  Disneyland all-day pass $95 (group rate) – based on 2017 fares (subject to change)
  Hotel – (2017 rooms were dontated – 2018 fees will be based on 2018 group rates) 
  Tour bus $$ fee will be determined by funds created by the Fundraiser (after funds are collected remaining cost will be distributed equally among participants). Kids will need to bring some $$ for a tip to give to the bus driver. If we don’t fill the bus with Wasatch Athletes/parents/chaperones then we will also look for a team to travel with to help reduce cost of the tour bus among participants.
  Meals: $$ for 4 dinners, 3 lunches and snacks. There is room under the bus for coolers if you want to take food (I’ve done this the past 3 years).
Parents are also invited, same fee applies.
Deposit $50 due: Friday October 5, 2017. Please pay the office and take receipt to Coach Foster. This will give us preliminary numbers of those attending Footlocker.
Wasatch State Park Trails Passes
GREAT NEWS!  With the results of our fundraiser and generous donations received last fall, we were able to purchase 20 ‘Friends of Wasatch’ memberships which include a parking pass (this pass includes 8 passengers in a vehicle.)  As a result, there will be no mandatory 10 hours of TRAIL MAINTENANCE for Wasatch State Park Trails.  I have currently handed out 10 passes to athletes that have been attending practice and transporting athletes. These memberships did cost $25, so if you have been handed a parking pass and lose it, you will be responsible to replace it. (These passes are being handed out to upperclassman who will be driving and transporting other athletes with them.)
Questions