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_summer_2020_protocol_acknowledgement__1___1_.pdf
File Size: 103 kb
File Type: pdf
Download File
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
Preparation for running: 

THINGS to Always be prepared for running:
  • Check the weather for the heat.
  • 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 Cross Country Pre-Season
Monday July 6th is the kickoff for the VOLUNTARY conditioning workout led by your fellow XC runners.

Location: Park in the senior lot and meet at you designated area near the track . 
Time: 9:00 am

Workout Week 2 – This week will be similar to last week as we practice the new guidelines and run schedules. Friday’s workout will be a new workout.  It has been hot so please make sure you are hydrating.
 
 
Monday, July 13th: Nature Park

  • Meet at you assigned section near the track field.
  • Begin you group activity according to your schedule
    • Start your run or
    • ABS or
    • Warm-up drills or
    • Circuits
  • Run to Newhall, this is a busy area make sure you are being diligent with our mask and distance policy.
  • Nature Park Run
    • Run to Treat Blvd for new runners
    • Nature Park – out and back
  • Stretches
  • ABS
 
 
Tuesday, July 14th: Sportsperson

  • Meet at you assigned section near the track field.
  • Begin you group activity according to your schedule
    • Start your run or
    • ABS or
    • Circuits
  • Run to Boatwright and stretch.
  • Sportsperson run with extension
    • New runners out and back
    • Sportsperson loop
  • Stretches
 
Wednesday, July 15th: Downtown Run


  • Meet at you assigned section near the track field.
  • Begin you group activity according to your schedule
    • Start your run or
    • ABS or
    • Circuits
  • Run to the park behind Safeway and stretch
  • Run towards downtown – options
    • Double Bridges
    • The Bunny marker
    • Downtown.
 
Thursday, July 16th: Powerlines

  • Meet at you assigned section near the track field.
  • Begin you group activity according to your schedule
    • Start your run or
    • ABS or
    • Circuits
  • Run to Newhall, this is a busy area make sure you are being diligent with our mask and distance policy.
  • Powerlines run out and back to the school.
  • Stretch, circuits ABS according to your schedule
 
Friday, July 17th: Lime Ridge Perimeter

  • Park at the Lime Ridge open space lot off Treat Blvd and jog up to the structure to meet up with your group.
  • More to come on this run stay tuned. 
​
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


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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