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 running:
THINGS to Always be prepared 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
For those that were unable to make Wednesday's building day run "Eagles Nest" you missed out on our special guest............COACH MUNCH!
Highlights from week 4
Workout Week 5 –. We will be working on trimming down the workouts during the summer and a revised schedule once school starts so stay tuned.
Monday, August 3rd: Nature Park/Cowell Park – Try and pick up your pace on the way back.
Thursday, August 6th: Powerlines
- Last week we ran Eagles Nest which is one of our building days that incorporated hill climbing. I love these runs because every hill is different and you need to make the correct adjustments with each one. You can utilize these types of hill training, as they are technical and dynamic (ever changing).
- They are dynamic because every hill challenge is different from last. There are short hill climbs where you can get up to speed right away and there are longer hill climbs which you need to pace yourself and control your breathing.
- Technical because you need to determine how you are going to attack each hill so you don’t run out of breath too early which will cause you to stop on the uphill climbs.
- Recovery on the downhill should have been another focus of the workout so you could be ready to attack the next hill.
- Remember to start with a shorter stride and quicker turnover. If you’re not familiar with these terms please talk to the coaches.
- Lean forward and run more on your toes up the hills.
- Pump your arms.
- Do NOT look up hill as it will discourage you (a mental challenge).
- If you are sill new to running the hills make sure you take the first part of any downhill or flatter running areas to recover. You need to take in deep breaths. Don’t worry about making up time going down hill.
Workout Week 5 –. We will be working on trimming down the workouts during the summer and a revised schedule once school starts so stay tuned.
Monday, August 3rd: Nature Park/Cowell Park – Try and pick up your pace on the way back.
- Meet at your assigned section near the track field.
- Begin your group activity according to your schedule
- Start your run or
- ABS or
- Circuits
- Run to Newhall and stretch.
- Nature Park Run
- Nature Park – out and back
- Cowell Park – out and back
- Stretches
- ABS
- 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
- Sportsperson loop for most
- For extra miles add the extension.
- Stretches
- Meet at the dirt parking lot on corner of Clayton Road and Peacock Creek Drive.
- Warm-up in the parking lot and stretch.
- Black Diamond
- jog down to the gate
- Start your run to the top
- The first mile is good and steady with an easy climb
- The second mile is a good steady steeper climb that is more challenging.
- Stretches back at the parking lot.
Thursday, August 6th: Powerlines
- Meet at your assigned section near the track field.
- Begin your group activity according to your schedule
- Start your run or
- ABS or
- Circuits
- Run to Newhall and stretch.
- Powerlines run out and back to the school.
- Stretch
- Run at a consistent and steady pace, 3-5 miles.
- Suggested run - Leaders organize a meeting time for your group and do an easy run and then get slurpees at 7/11 or Circle K.
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
|
|
|
|
|
|
|
|
____________________________________________________________________________________________
"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
