For those CV XC runners that showed up on Saturday to race the Tom Laythe Invite in Folsom, they were treated with exceptional weather, and a very unique course. I would say most really enjoyed the type of course it was, others weren't thrilled with the inability to make moves forward on several different segments of the course. But we live and learn. I truly believe if we all ran that same course one-week later under similar circumstances, the familiarity you have of that course would allow each of you to race faster. It's all good, it's only a late September meet, and we've always said what's most important for our season are October results.
We do not race for 2 1/2 weeks now, so we will be doing some heavy building on the fitness side of the menu the next couple weeks, so come prepared to work hard at practice. No days OFF from practice, every day is an important day to be there.
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MONDAY, OCTOBER 2nd - Warmup to Newhall. WORKOUT, FARTLEK, 2 x 10 minute at 20-30 off race pace. 5 minutes rest between reps. On gravel loop. This is going to be a grinder, deep aerobic run, so lock into that effort pace and hold it for 10 strong minutes. It is supposed to feel uncomfortable, that's where you want to live during those 10 minutes.
TUESDAY, OCTOBER 3rd - Warmup to behind Safeway. RECOVERY day, DOWNTOWN OPTIONS with extension for those that need miles.
WEDNESDAY, OCTOBER 4th - Warmup to Boatwright, MODERATE TEMPO RUN. Not recovery pace, and not workout pace, find the in between that gives you value and benefit. PINE HOLLOW PUSH out and back.
THURSDAY, OCTOBER 5th - Warmup to Newhall. WORKOUT, MEMORIAL REPEATS x 6-8. You know it, you love, you do it, we all eat the pain as a team.
FRIDAY, OCTOBER 6th - Warmup to behind Safeway. RECOVERY day, CATCHER IN THE RYE.
WEEKEND STUFF - If you're looking to make an impact and shoot for a varsity spot, or just trying to get fitter and see what you're capable of doing this season, get out on either Saturday or Sunday and log some miles. The distance of this run, if you're ready and serious, should be 20% of your weekly miles you plan to put in. An example of this would be, if you plan to run 30 miles for the week, 20% of those are going to be your weekend long run. So, your weekend long run would be 6 miles.
Coach Kevin
Dedicate, commit, and most of all, remember we are family. Show up, put it the work, have fun, race hard.
Coach Kevin
We do not race for 2 1/2 weeks now, so we will be doing some heavy building on the fitness side of the menu the next couple weeks, so come prepared to work hard at practice. No days OFF from practice, every day is an important day to be there.
---------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------
MONDAY, OCTOBER 2nd - Warmup to Newhall. WORKOUT, FARTLEK, 2 x 10 minute at 20-30 off race pace. 5 minutes rest between reps. On gravel loop. This is going to be a grinder, deep aerobic run, so lock into that effort pace and hold it for 10 strong minutes. It is supposed to feel uncomfortable, that's where you want to live during those 10 minutes.
TUESDAY, OCTOBER 3rd - Warmup to behind Safeway. RECOVERY day, DOWNTOWN OPTIONS with extension for those that need miles.
WEDNESDAY, OCTOBER 4th - Warmup to Boatwright, MODERATE TEMPO RUN. Not recovery pace, and not workout pace, find the in between that gives you value and benefit. PINE HOLLOW PUSH out and back.
THURSDAY, OCTOBER 5th - Warmup to Newhall. WORKOUT, MEMORIAL REPEATS x 6-8. You know it, you love, you do it, we all eat the pain as a team.
FRIDAY, OCTOBER 6th - Warmup to behind Safeway. RECOVERY day, CATCHER IN THE RYE.
WEEKEND STUFF - If you're looking to make an impact and shoot for a varsity spot, or just trying to get fitter and see what you're capable of doing this season, get out on either Saturday or Sunday and log some miles. The distance of this run, if you're ready and serious, should be 20% of your weekly miles you plan to put in. An example of this would be, if you plan to run 30 miles for the week, 20% of those are going to be your weekend long run. So, your weekend long run would be 6 miles.
Coach Kevin
Dedicate, commit, and most of all, remember we are family. Show up, put it the work, have fun, race hard.
Coach Kevin
For additional information you can visit the Instagram page @cvchsxctf
Check out pictures and video below from meets:
Tonya White just sent us pictures from the entire season. They can be found under the photo drop-down on our media tag.
DAL Championships: https://lorilarksphotography.smugmug.com/Championship-Season-Cross-Country-Race-on-11-9-19/n-kZGSRp
DAL #1: https://lorilarksphotography.smugmug.com/DAL-no-1-on-10-2-2019/n-XM4Rds
2019 Nike Video from Lori Larks: https://vimeo.com/362155055
2019 Nike Pictures from Lori Larks:https://lorilarksphotography.smugmug.com/Nike-Invitational-9-21-19/n-HFKhhF
2019 Ed Sias Pictures from Lori Larks: https://lorilarksphotography.smugmug.com/ED-SIAS-INVITATIONAL-9-14-19/n-QJP7fp
Results for most of our meets can be found under Clayton Valley at athletic.net: http://www.athletic.net/CrossCountry/School.aspx?SchoolID=1002
Tonya White just sent us pictures from the entire season. They can be found under the photo drop-down on our media tag.
DAL Championships: https://lorilarksphotography.smugmug.com/Championship-Season-Cross-Country-Race-on-11-9-19/n-kZGSRp
DAL #1: https://lorilarksphotography.smugmug.com/DAL-no-1-on-10-2-2019/n-XM4Rds
2019 Nike Video from Lori Larks: https://vimeo.com/362155055
2019 Nike Pictures from Lori Larks:https://lorilarksphotography.smugmug.com/Nike-Invitational-9-21-19/n-HFKhhF
2019 Ed Sias Pictures from Lori Larks: https://lorilarksphotography.smugmug.com/ED-SIAS-INVITATIONAL-9-14-19/n-QJP7fp
Results for most of our meets can be found under Clayton Valley at athletic.net: http://www.athletic.net/CrossCountry/School.aspx?SchoolID=1002
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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