Information:
Coach Martinez
- Email address - tim_martinez@yahoo.com
- Mobile - 925-989-5065
Missing Practice:
Send me an email if you will not be able to make it to practice or have a work schedule.
Week 7 highlights:
- On Monday, you were challenged to figure out your 400m pace based on your best-timed mile or the time you were trying to achieve for Dublin Distance Fiesta. This was used to run the 6-8 x 400m so you can get a feel of your expected pace.
- This was used to help with:
- To make sure you don’t go out too fast or slow.
- To make sure you are running the race you planned
- To make sure you run at your pace and not the pace of another runner
- Dublin Distance Fiesta – A very long day but an amazing display of runners from the first to the last. We had a number of PR’s at the meet. Great Job!
Calculating your 200m pace based off your mile pace.
Take your mile pace – 5:30
Multiply the minutes by 60 and then add the seconds then divide by 8.
((5x60)+30)/8=41.25 seconds for one 200m
Please calculate this for Monday’s workout.
Monday
- Meet on the bleachers
- We will be doing a track workout with a Special Guest, if you prefer to run in spikes bring them to practice.
- Warm-up run to Newhall and stretch.
- A run at Newhall then back to the track.
- Track workout 10 x 200m split into 2 sets of 5.
- The first 200 at your 1600m pace and cutting the time down on the next 4. Your last should be at your 800m pace. What this means is each one should be run faster then the previous one.
- 45 sec break between runs and a 4:00 minute break between sets.
- Picture day – Hopefully we have time for the following run
- Run to Boatwright and stretch.
- SportsPerson loop as time permits.
- Pasta Feed @ the school. Don't forget to sign-up for somthing
- Home meet versus Acalanes
- Since we are not able to get in enough good workouts in week, we will do an additional workout at Newhall for those running the 800 or 1600.
- Warm-up run to Safeway and stretch.
- Recovery Run - downtown.
- 4x In-outs with 2x Circuits in-between
- Warm-up to Newhall and stretch
- 800m run from the bathrooms around the duck pond to the bench
- 90sec rest/jog to the bottom of memorial hill.
- single hard hill climb
- 5 min rest at the top
- easy jog down the hill and continue with an easy job back to the bathroom.
- repeat 4-6 times
- Optional track meet – Bear Creek invitational
- If not going to the meet a 30-45 min run as you feel.
Sunday
- Rest
You can find our 2018 Schedule under the Calendar Tab.
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"If there is one thing I know, you have to run a lot, then run some more, then run some more. If you don't love it, you're not going to be able to last long enough to get good enough."
-Alan Webb, American high school mile record holder (3:53.43)
"Somebody may beat me, but they are going to have to bleed to do it."
"To give anything less than your best, is to sacrifice the gift."-Steve Prefontaine
“Mental will is a muscle that needs exercise, just like the muscles of the body.” -Lynn Jennings
“I tell our runners to divide the race into thirds. Run the first part with your head, the middle part with your personality, and the last part with your heart.” – Mike Fanelli
“Every morning in Africa a gazelle wakes up. It knows it must move faster than the lion or it will not survive. Every morning a lion wakes up and it knows it must move faster than the slowest gazelle or it will starve. It does not matter if you are the lion or the gazelle, when the sun comes up, you better be moving.”
XC Pre-Conditioning Running:
Beginner Runners
3-4 x week: 25-30 minutes steady pace run
Second Year Runners
3-4 x week: 30-40 minutes steady pace run
1 x 50-55 minute run, steady, continuous
Third Year Runners
4-5 x 35-45 minutes steady pace run
1 x 60 minute long run, steady, continuous
-Alan Webb, American high school mile record holder (3:53.43)
"Somebody may beat me, but they are going to have to bleed to do it."
"To give anything less than your best, is to sacrifice the gift."-Steve Prefontaine
“Mental will is a muscle that needs exercise, just like the muscles of the body.” -Lynn Jennings
“I tell our runners to divide the race into thirds. Run the first part with your head, the middle part with your personality, and the last part with your heart.” – Mike Fanelli
“Every morning in Africa a gazelle wakes up. It knows it must move faster than the lion or it will not survive. Every morning a lion wakes up and it knows it must move faster than the slowest gazelle or it will starve. It does not matter if you are the lion or the gazelle, when the sun comes up, you better be moving.”
XC Pre-Conditioning Running:
Beginner Runners
3-4 x week: 25-30 minutes steady pace run
Second Year Runners
3-4 x week: 30-40 minutes steady pace run
1 x 50-55 minute run, steady, continuous
Third Year Runners
4-5 x 35-45 minutes steady pace run
1 x 60 minute long run, steady, continuous