2020 Distance Track Conditioning (Meet at track, at 3:30, unless noted below)
If you have been running for the past few weeks (hopefully), you can add-on to these distances
Monday, January 20:

• Run to the park behind Safeway and stretch
• Run towards downtown – options (2.5-4 miles) - Medium pace run out to downtown, an increased pace on the way back and a strong finish.
  • Double bridges
  • The Bunny marker
  • Downtown for those wanting more mileage.

Tuesday, January 21: (Possible Rain)

• Run to Newhall and stretch.
• Run to Treat Blvd – out and back
• 6x Strides on the track not a full sprint – Focus on your form.

Wednesday, January 22:

• Run to Safeway to stretch
• Catcher in the rye – a medium steady pace

Thursday, January 23: 

• Run to Boatwright and stretch
• Sportsperson loop
• In’s and Out’s on track with Circuits

Friday, January 24: 

• Run to Newhall and stretch
• 3 – loops around Newhall include the pond
• 4 laps on track 

Check out pictures and video below from meets:
Tanya 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

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