Welcome back distance runners for CVCHS Cross Country 2024. Here is where I'll be posting the weekly training log for all to see. This way you'll know what to expect as you attend training every day.
You'll notice 'strength training and core' at the end of most days. These 2 components will consist of working on our important large muscle groups (glutes/hamstrings/arms & chest) for strength training and then for our core work, we'll be doing lots of sit-ups/planks etc...
---------------------------------------------------------------------------------------------------------------------------------------------------------
MONDAY, SEPTEMBER 9th - Warmup to Newhall. TEMPO WORKOUT, MILE REPEATS x3. Start at the playground, include the duck pond, end at the playground. Pace should be close to race pace. 5 minutes standing rest after each rep. Stretch back at the school.
TUESDAY, SEPTEMBER 10th - Warmup to Boatwright. RECOVERY, SPORTSPERSON WITH BOATWRIGHT EXTENSION. Back to C.V for stretches/strength/core.
WEDNESDAY, SEPTEMBER 11th - OFF SITE RUN @ HIDDEN VALLEY PARK. Leave as quick as you can when let out of school. We will preview the 2-mile Ed Sias course in 1/2-mile segments. Talk about each segment, then we'll all run the entire course to get the daily miles in.
THURSDAY, SEPTEMBER 12th - Warmup to Newhall, come back to C.V for TRACK WORKOUT, 40/20 x15. Jogging recovery, 40's should be at race pace+.
FRIDAY, SEPTEMBER 13th - Pre-Race routine at Newhall. 2 gravel loops, strides on the grass, back to school for stretches. PASTA FEED AT TONY'S HOUSE, 5202 Jomar Dr., Concord.
SATURDAY, SEPTEMBER 14th - ED SIAS INVITATIONAL @ Hidden Valley Park in Martinez.
Race Schedule
8:30 - Community Race
9:00 - Boys Frosh
9:25 - Boys Frosh/Soph
9:50 - Girls Frosh/Soph
10:15 - Boys Varsity SMALL school
10:40 - Girls Varsity SMALL school
11:05 - Boys Varsity LARGE school
11:30 - Girls Varsity LARGE school
11:55 - Boys JV Limited
12:20 - Girls JV Limited
12:45 - Boys FS & JV Overflow
1:10 - Girls FS & JV Overflow
RACE SCHEDULE
8:30am
Coach Kevin
Dedicate, commit, and most of all, remember we are family. Show up, put it the work, have fun, race hard.
Coach Kevin
You'll notice 'strength training and core' at the end of most days. These 2 components will consist of working on our important large muscle groups (glutes/hamstrings/arms & chest) for strength training and then for our core work, we'll be doing lots of sit-ups/planks etc...
---------------------------------------------------------------------------------------------------------------------------------------------------------
MONDAY, SEPTEMBER 9th - Warmup to Newhall. TEMPO WORKOUT, MILE REPEATS x3. Start at the playground, include the duck pond, end at the playground. Pace should be close to race pace. 5 minutes standing rest after each rep. Stretch back at the school.
TUESDAY, SEPTEMBER 10th - Warmup to Boatwright. RECOVERY, SPORTSPERSON WITH BOATWRIGHT EXTENSION. Back to C.V for stretches/strength/core.
WEDNESDAY, SEPTEMBER 11th - OFF SITE RUN @ HIDDEN VALLEY PARK. Leave as quick as you can when let out of school. We will preview the 2-mile Ed Sias course in 1/2-mile segments. Talk about each segment, then we'll all run the entire course to get the daily miles in.
THURSDAY, SEPTEMBER 12th - Warmup to Newhall, come back to C.V for TRACK WORKOUT, 40/20 x15. Jogging recovery, 40's should be at race pace+.
FRIDAY, SEPTEMBER 13th - Pre-Race routine at Newhall. 2 gravel loops, strides on the grass, back to school for stretches. PASTA FEED AT TONY'S HOUSE, 5202 Jomar Dr., Concord.
SATURDAY, SEPTEMBER 14th - ED SIAS INVITATIONAL @ Hidden Valley Park in Martinez.
Race Schedule
8:30 - Community Race
9:00 - Boys Frosh
9:25 - Boys Frosh/Soph
9:50 - Girls Frosh/Soph
10:15 - Boys Varsity SMALL school
10:40 - Girls Varsity SMALL school
11:05 - Boys Varsity LARGE school
11:30 - Girls Varsity LARGE school
11:55 - Boys JV Limited
12:20 - Girls JV Limited
12:45 - Boys FS & JV Overflow
1:10 - Girls FS & JV Overflow
RACE SCHEDULE
8:30am
Coach Kevin
Dedicate, commit, and most of all, remember we are family. Show up, put it the work, have fun, race hard.
Coach Kevin
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
|
|
|
|
|
|
|
|
____________________________________________________________________________________________
"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