Our annual Roadrunner Sports Team Night will be on Tuesday, August 27th, from 6-8 pm. Come on by and try on a pair of shoes or racing flats or check out running gear. A portion of the proceeds will go back to our team!
The suggested cross country donation for 2019 is $75 (Pay online: CVCHS webstore, in cash, or checks made to CVCHS Cross Country). It will include the price of the 2019 shirt. (Shirt designs will be accepted over the next two weeks)
As an additional fundraiser, each athlete is being asked to sell five Jamba Juice BOGO cards. They sell for $10 each and allow the user six buy-one-get-one free smoothies.
Team Picture Day is set for September 24, at Newhall Park, afterschool
Highlights from week 6
Terms to review: Look these up and understand what they mean. These are terms, at times, we use to describe what your body goes through at different times of your run based on the workout.
Important Notes:
- Hydration, start ASAP, you should begin Sunday and make sure you are hydrating every day and in the evenings after practice. Very Very important as it is going to be hot this week.
- Sleep is very important for recovery, this is where your body does its healing
-Temperature is forecast for high nineties on Wednesday and Thursday this week
Thursday, August 22: Final course preview for time-trial (3.5-5 miles)
Friday, August 23: Team Time-Trial. Meet at school at 3:30. Full warm-up. Race will begin a little after 4 pm starting near the Newhall restrooms. Times to make first uniform cut are 16 minutes for boys, 18:30 for girls.
Saturday, August 24: 3-8 mile slow to medium paced distance run on your own.
Monday, August 26: This run will depend on the temperature. Either Eagle's Nest hill run, or Downtown Clayton with surges. (4-6 miles, fast)
Tuesday, August 27: Powerlines run with circuit or abs(4 miles, easy), add on option for longer distance runners.
Roadrunner Team Night (Willows Shopping Center) 6-8 pm.
Wednesday, August 28: Treat/Nature Park/Cowell Pool distance run (4-7 miles, medium pace)
Thursday, August 29: 3:30 at Black Diamond, Meet at carpool lot at corner of Peacock Creek and Clayton Road. Black Diamond Hill Run (4.5-6 miles, fast)
Friday, August 30: GAME DAY! Ultimate or Speedball at Newhall.
Saturday, August 31: Hidden Lakes league course clean-up. 8 am -noon. (Corner of Redwood and Center in Martinez). Please bring your own set of gloves as well as either a shovel, hoe, rake, or clippers. Wear pants for the clean-up. Course preview run to follow clean-up, so bring your running clothing to change into after. (2-4 miles)
Other:
Coach Munch and Martinez ran the Diablo Trails challenge ultra ½ marathon (13.85 miles). Munch took 1st in his division with a 2:02 and Martinez took 2nd in his division with a 2:17. Thanks for those who donated during XC as this was to reward him for his great work with the team. Thanks Coach Munch!
Results for most of our meets can be found under Clayton Valley at athletic.net: http://www.athletic.net/CrossCountry/School.aspx?SchoolID=1002
You can find our 2018 Schedule under the Calendar Tab.
The suggested cross country donation for 2019 is $75 (Pay online: CVCHS webstore, in cash, or checks made to CVCHS Cross Country). It will include the price of the 2019 shirt. (Shirt designs will be accepted over the next two weeks)
As an additional fundraiser, each athlete is being asked to sell five Jamba Juice BOGO cards. They sell for $10 each and allow the user six buy-one-get-one free smoothies.
Team Picture Day is set for September 24, at Newhall Park, afterschool
Highlights from week 6
- HOT – HOT – HOT, this was a very challenging week due to the heat with temperatures getting up to 105 degrees.
- Wednesday’s evening run at Regency was still hot but a great run. The temperatures dropped to the mid 90’s at the start and cooled down as we finished up. As always one of the best building runs with its dynamic hill challenges. One great workout which should never be missed.
- We finished up the week with a good paced time trial course preview with many challenging their run. Great Job!
- Remember to ask questions this week in preparation for the time trial on Friday.
- Remember to start with a shorter stride and quicker turnover. If you’re not familiar with these terms please talk to the coaches.
- Lean forward and run more on your toes up the hills.
- Pump your arms.
- Do NOT look up hill as it will discourage you (a mental challenge).
- If you are sill new to running the hills make sure you take the first part of any downhill or flatter running areas to recover. You need to take in deep breaths. Don’t worry about making up time going down hill.
Terms to review: Look these up and understand what they mean. These are terms, at times, we use to describe what your body goes through at different times of your run based on the workout.
- Aerobic pace
- Anaerobic pace
Important Notes:
- Hydration, start ASAP, you should begin Sunday and make sure you are hydrating every day and in the evenings after practice. Very Very important as it is going to be hot this week.
- Sleep is very important for recovery, this is where your body does its healing
-Temperature is forecast for high nineties on Wednesday and Thursday this week
Thursday, August 22: Final course preview for time-trial (3.5-5 miles)
Friday, August 23: Team Time-Trial. Meet at school at 3:30. Full warm-up. Race will begin a little after 4 pm starting near the Newhall restrooms. Times to make first uniform cut are 16 minutes for boys, 18:30 for girls.
Saturday, August 24: 3-8 mile slow to medium paced distance run on your own.
Monday, August 26: This run will depend on the temperature. Either Eagle's Nest hill run, or Downtown Clayton with surges. (4-6 miles, fast)
Tuesday, August 27: Powerlines run with circuit or abs(4 miles, easy), add on option for longer distance runners.
Roadrunner Team Night (Willows Shopping Center) 6-8 pm.
Wednesday, August 28: Treat/Nature Park/Cowell Pool distance run (4-7 miles, medium pace)
Thursday, August 29: 3:30 at Black Diamond, Meet at carpool lot at corner of Peacock Creek and Clayton Road. Black Diamond Hill Run (4.5-6 miles, fast)
Friday, August 30: GAME DAY! Ultimate or Speedball at Newhall.
Saturday, August 31: Hidden Lakes league course clean-up. 8 am -noon. (Corner of Redwood and Center in Martinez). Please bring your own set of gloves as well as either a shovel, hoe, rake, or clippers. Wear pants for the clean-up. Course preview run to follow clean-up, so bring your running clothing to change into after. (2-4 miles)
Other:
Coach Munch and Martinez ran the Diablo Trails challenge ultra ½ marathon (13.85 miles). Munch took 1st in his division with a 2:02 and Martinez took 2nd in his division with a 2:17. Thanks for those who donated during XC as this was to reward him for his great work with the team. Thanks Coach Munch!
Results for most of our meets can be found under Clayton Valley at athletic.net: http://www.athletic.net/CrossCountry/School.aspx?SchoolID=1002
You can find our 2018 Schedule under the Calendar Tab.
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Your coaches in action.
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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