IMPORTANT NOTICE!
CVCHS sports 2020 protocols. Please download and print the following form and have your parent and the participating student(s) sign it. You will need to have these signed in order to participate in the pre-season workout activities. Please bring these signed documents with you on your first day of conditioning.
CVCHS sports 2020 protocols. Please download and print the following form and have your parent and the participating student(s) sign it. You will need to have these signed in order to participate in the pre-season workout activities. Please bring these signed documents with you on your first day of conditioning.
| cvchs_summer_2020_protocol_acknowledgement__1___1_.pdf |
Please sign up for Remind as this will be a new feature we will use during the XC season to update students and parents on upcoming events or changes.
Send a text to 81010
message @cveaglexc
Send a text to 81010
message @cveaglexc
Preparation for Pre-season conditioning starting on November 16th:
If you are planning on coming out for Pre-Conditioning Running things to consider :
Beginner Runners or you have not been running and would like to start next week:
Come out 3 x per week to start: you will want to work your way up to 5 days a week and work your way up to the longer runs.
THINGS to Always be prepared for running:
If you are planning on coming out for Pre-Conditioning Running things to consider :
Beginner Runners or you have not been running and would like to start next week:
Come out 3 x per week to start: you will want to work your way up to 5 days a week and work your way up to the longer runs.
THINGS to Always be prepared for running:
- Check the weather for rain or temperature. It is getting very cold after practice.
- Get good sleep every night - When you rest, your body is doing its job to heal and recover.
- Find the proper nutrition and food to prepare for practice and meets.
- Hydration.
2020 CVCHS XC Running
Workout Week 21
************Special Practice time this week only. Due to Holiday we will start practice at 9:30**********
Monday November 23rd: - Catcher in the Rye
- Meet outside the school parking lot
- Run to Safeway to stretch
- Catcher in the rye – easy smooth pace
- double bridges for those that are not ready for the loop
- Others Catcher loop
- Finish up at the track
- Strides
- Discuss pacing your laps for Tuesdays run
Tuesday November 24th: - Timed run
- Meet on the Track
- Run to Newhall and stretch
- One loop around Newhall
- Back to the track
- Timed runs –
- 1 mile timed runs
- Break – bring warm clothes or blanket to keep warm while waiting
- 2 mile timed runs
Wednesday November 25th: - Sportsperson
- Meet outside the school parking lot
- Run to Boatwright and stretch.
- Sportsperson run
- New runners out and back
- Sportsperson loop
- Stretches
- ABS
Thursday/Friday November 26th/27th: - ThanksGiving
Saturday November 28th: - Shed the pounds run
- Special run
- Meet at Newhall by the bathrooms for a 7-8 mile trial run at 9:00 am
- The combo run – This is a combination of a few runs we do .
- Starting at Newhall -
- Warm up loop in Newhall.
- Run Powerlines trail to Cowell RD
- Run up Cowell Rd towards Ygnacio Valley RD to Lime Ridge open space
- Go through the gate to the open space and take the main trail to the right side that lead to the ridge.
- Making your way down the ridge you will veer to the right through a gate. You will eventually connect to the lower half of Eagles Nest.
- Run back towards Crystal Ranch you will continue on the second half of SportsPerson
- When you cross the lights on the corner of Ygnacio and Alberta Way, take the Perimeter Trail back to Newhall Park.
- Starting at Newhall -
- The combo run – This is a combination of a few runs we do .
For additional information you can visit the Instagram page @cvchsxctf
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
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
-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