Information:
Coach Martinez
Missing Practice:
Send me an email if you will not be able to make it to practice or have a work schedule.
Week 3 highlights:
WEEK 4 - Workout
It is now time to get more serious. We need to really challenge ourselves on the hard days and push our pace. The recovery days will give us the moderate pace we need (recovery does not mean slow).
Monday
Results for most of our meets can be found under Clayton Valley at athletic.net: http://www.athletic.net/CrossCountry/School.aspx?SchoolID=1002
You can find our 2018 Schedule under the Calendar Tab.
Coach Martinez
- Email address - tim_martinez@yahoo.com
- Mobile - 925-989-5065
Missing Practice:
Send me an email if you will not be able to make it to practice or have a work schedule.
Week 3 highlights:
- This week was a bit on the slow side with the red/blue meet and the crazy weather. That will be a great transition into the next few weeks where we will pick up the intensity of the workouts.
- At this point most runners have been putting in the mileage so they should be progressing with their runs and starting to extend them beyond what they have been doing, whether it is a longer distance or a quicker pace. Nice job so far!
- This weekend’s meet was fun and was a great way to get the first one under the belt. The weekend we have the Stocking Super 7 meet at DVC. Since I am having a difficult time scheduling a time trial, this meet will be a great one to run the 1600 for a time.
- Think about running the relays we have the DMR and the 4 x 800 relay.
- Repeat from last week’s things to talk about.
- Tempo run
- Recover run
- Congratulations to the girls taking 1st in the DMR and Sam Schaman for taking 1st in the 1600 at the Pittsburg meet on Saturday.
WEEK 4 - Workout
It is now time to get more serious. We need to really challenge ourselves on the hard days and push our pace. The recovery days will give us the moderate pace we need (recovery does not mean slow).
Monday
- Presidents Day – Eagle Nest run Meet in the senior lot at 9:00AM.
- This is tough but fun run to do and perfect for a hard day.
- There are long uphill’s climbs and you will need to evaluate each one so you have the correct pace, turnover and stride to maintain a good speed.
- The down slopes are great to recover so take them slow.
- The course is pretty dry with a few damp areas at least the first half.
- Downtown run recovery
- 4 In’s and Out’s with 2 circuits between laps
- Discuss the upcoming meet and sign up for your runs.
- Newhall loop – 2 or 3 laps at a temp pace.
- Catcher
- 6x Strides
- Powerlines
- Stocking Super 7 meet discussion
- Stocking Super 7 meet -
- 3/16 needle spikes required.
- Location:
- DVC 321 Golf Club Road, Pleasant Hill
- Start Time:
- Field events – 9:00
- Running Events – 9:30
- Schedule of Events:
- All events are FSG-FSB-VG-VB
- 4 x 100 Meter Relay
- 1600 Meters
- 100/110 Hurdles
- 100 Meter Dash
- DMR 1200-400-800-1600m
- 300 IM Hurdles
- 4 x 800 Meter Relay
- 4 x 200 Meter Relay
- 3200 Meter VG-VB
- 4 x 400 Meter relay
- Rest
Results for most of our meets can be found under Clayton Valley at athletic.net: http://www.athletic.net/CrossCountry/School.aspx?SchoolID=1002
You can find our 2018 Schedule under the Calendar Tab.
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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