Save the Date: Our team Awards Banquet will be on Tuesday, November 19 at 6:30 in the CVCHS Multi-Use room. Get your pictures in the team slideshow, send them to: runugly.xc@gmail.com
Notes from previous week that are still apply:
In order to continue to better yourself at each meet you will need to really work extra on the building days. These days should be hard on the legs and lungs when doing them as this will give you what you need for the upcoming meet.
Workouts: Practices meet at 3:30 near the track, unless otherwise noted
Monday, October 21:
Wednesday, October 23:
Check out pictures and video below from meets:
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
Notes from previous week that are still apply:
In order to continue to better yourself at each meet you will need to really work extra on the building days. These days should be hard on the legs and lungs when doing them as this will give you what you need for the upcoming meet.
Workouts: Practices meet at 3:30 near the track, unless otherwise noted
Monday, October 21:
- 5, 4, 3, 2, 1, 2,1 (minutes on/off) Fartlek workout on home-course, Newhall Park, abs.
- Meet at Regency entrance to Mt. Diablo at 3:45. Lower-Loop run.
Wednesday, October 23:
- Downtown Clayton Run 4-7 miles. 2 laps of In-and-Outs strides on track.
- Loop and Cone Speed Hill workout in Newhall, abs.
- 4 team Speedball tournament in Newhall
- We are looking at options for a Lafayette Reservoir Run on Saturday morning, at 9 am. The run would be between 7-8 miles. If you can't make it, you can get a distance run in, locally.
Check out pictures and video below from meets:
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
|
|
|
|
|
|
|
|
____________________________________________________________________________________________
"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