Welcome back CVCHS distance runners. We're back and ready for a great track season. This site will be the main information source for your training runs and workouts each week. So please make sure you're visiting it regularly to get the information you need.
We have another mixed week ahead of us. We have Spring Break this week which we will still meet at the school track at the normal afternoon time of 3:45, Monday-Friday. Please make every effort to attend. We cannot afford to lose fitness gains by taking a break during Spring Break. We have some of us going down to race at Arcadia this weekend, another time standard invite meet. Those Arcadia runners will have a different training week ahead of them than all others. Those not running at Arcadia will have this weekend off from racing.
MONDAY, APRIL 3rd - TRAINING RUN. Sportsperson with extension.
TUESDAY, APRIL 4th - WORKOUT at the track. 1k x 5-6 at above 3200 pace.
WEDNESDAY, APRIL 5th - RECOVERY RUN, let's enjoy a nice downtown run.
THURSDAY, APRIL 6th - PRE-RACE RUN for those going to Arcadia, back to the track for strides. Others, TBD
FRIDAY, APRIL 7th - WORKOUT. Run to Newhall for warmups. Workout will be TBD
SATURDAY, APRIL 8th - An excellent opportunity to make fitness gains by going out on a weekend long run on your own or with friends.
Dedicate, commit, and most of all, remember we are family. Show up, put it the work, have fun, race hard.
Coach Kevin
We have another mixed week ahead of us. We have Spring Break this week which we will still meet at the school track at the normal afternoon time of 3:45, Monday-Friday. Please make every effort to attend. We cannot afford to lose fitness gains by taking a break during Spring Break. We have some of us going down to race at Arcadia this weekend, another time standard invite meet. Those Arcadia runners will have a different training week ahead of them than all others. Those not running at Arcadia will have this weekend off from racing.
MONDAY, APRIL 3rd - TRAINING RUN. Sportsperson with extension.
TUESDAY, APRIL 4th - WORKOUT at the track. 1k x 5-6 at above 3200 pace.
WEDNESDAY, APRIL 5th - RECOVERY RUN, let's enjoy a nice downtown run.
THURSDAY, APRIL 6th - PRE-RACE RUN for those going to Arcadia, back to the track for strides. Others, TBD
FRIDAY, APRIL 7th - WORKOUT. Run to Newhall for warmups. Workout will be TBD
SATURDAY, APRIL 8th - An excellent opportunity to make fitness gains by going out on a weekend long run on your own or with friends.
Dedicate, commit, and most of all, remember we are family. Show up, put it the work, have fun, race hard.
Coach Kevin
1st Annual XC Turkey Trot fun run!
Its been some time since we have all gotten together for a run. Join coach Sara, Kevin and Tim as we run a 5k loop starting at the clock in Downtown Concord. We will unofficially run the mapped out course used for the traditional Concord Turkey Trot. All are welcome to join for this run/jog /walk and burn some calories so you have more room for the ThanksGiving meal.
Time:
8:00
Map below, ignore the mile markers as they are not accurate.
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