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...
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MONDAY, NOVEMBER 18th - WORKOUT, ROLLING WOODS REPEATS x8. Frosters afterwards? Gotta be quick about our business if we want the second part to happen. My treat.
TUESDAY, NOVEMBER 19th - RECOVERY. DOUBLE BRIDGES.
WEDNESDAY, NOVEMBER 20th - WORKOUT on the track. 800/600/400 x3. 2 minutes rest between reps, 3 minutes between sets. TRUE 3-mile race pace, not looking for anything crazy here, just feel the effort. The work has already been put in at this point. The workout is simply to feels the wheels spin. Be mature today and don't bite off more than you need to.
THURSDAY, NOVEMBER 21st - RECOVERY. POWERLINES.
FRIDAY, NOVEMBER 22nd - Pre-race routine @ Newhall. Varsity only pasta feed at Jack and Katie's casa.
SATURDAY, NOVEMBER 23rd - NCS CHAMPIONSHIPS @ Hayward High School. Varsity Girls race at 9:00, Varsity Boys race at 10:00. All runners, please arrive no later than 8:00. First race of the day is 8:30, so you'll have limited time to preview much of the course until races start.
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...
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MONDAY, NOVEMBER 18th - WORKOUT, ROLLING WOODS REPEATS x8. Frosters afterwards? Gotta be quick about our business if we want the second part to happen. My treat.
TUESDAY, NOVEMBER 19th - RECOVERY. DOUBLE BRIDGES.
WEDNESDAY, NOVEMBER 20th - WORKOUT on the track. 800/600/400 x3. 2 minutes rest between reps, 3 minutes between sets. TRUE 3-mile race pace, not looking for anything crazy here, just feel the effort. The work has already been put in at this point. The workout is simply to feels the wheels spin. Be mature today and don't bite off more than you need to.
THURSDAY, NOVEMBER 21st - RECOVERY. POWERLINES.
FRIDAY, NOVEMBER 22nd - Pre-race routine @ Newhall. Varsity only pasta feed at Jack and Katie's casa.
SATURDAY, NOVEMBER 23rd - NCS CHAMPIONSHIPS @ Hayward High School. Varsity Girls race at 9:00, Varsity Boys race at 10:00. All runners, please arrive no later than 8:00. First race of the day is 8:30, so you'll have limited time to preview much of the course until races start.
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
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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