2020 Distance Track Season
Officially begins on Monday 2/10
(Meet at track, at 3:30, unless noted below).
Make sure you are cleared to run!
Important Notices:
February 19th
Track and field team night fundraiser at RoadRunner in Concord. Come join the team for pizza, games and prizes. Starts at 6:00 PM in the Willow Shopping Center
THINGS to Always be prepared for running:
Week 1 highlights:
WEEK 2-Workout
Monday – 2/17 - School is out meet at the Senior lot at 9:00 am - Tyler to lead.
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
Officially begins on Monday 2/10
(Meet at track, at 3:30, unless noted below).
Make sure you are cleared to run!
Important Notices:
February 19th
Track and field team night fundraiser at RoadRunner in Concord. Come join the team for pizza, games and prizes. Starts at 6:00 PM in the Willow Shopping Center
THINGS to Always be prepared for running:
- 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.
Week 1 highlights:
- Wednesdays’ workout was a great building exercise:
- After stretching we moved into Circuits. Making sure we did these proper, we ended up with some tired legs and then onto our run. The idea behind this workout is to break through the mental challenge of having tired legs but still have the ability to pick up your pace and have an intense run. Nice job!.
- Last week’s words
- Aerobic
- Anaerobic
WEEK 2-Workout
Monday – 2/17 - School is out meet at the Senior lot at 9:00 am - Tyler to lead.
- DownTown run or Bunny – This is a more intense out and back run but start out “ just above conversation pace on your way out with an increased pace on your way back “just below aerobic threshold pace”.
- 6x strides on the track.
- Stretch
- Catcher and the Rye – Recover day, this does not mean a slow run. You should try and keep a consistent pace and finish strong the last mile.
- 4 In-n-outs - run the straights and jog the turns
- Stretch
- ABS
- Hill repeats at Newhall 4-6
- We can break this down into three areas to focus.
- The first part, do not go out too fast. This should be an aerobic pace (just above conversation pace).
- Once the hill gets steeper you need to adjust your stride and turnover to handle the more difficult angle. You should reach the top and be out of breath. This is how it should be run.
- The third area is recovery. Make sure you go down the hill at a pace that so you are fully recovered when you start your next hill climb.
- Things to do:
- Quicker turnover
- Shorten your stride
- Do not look up hill
- Pump those arms
- Make sure you are on your toes.
- We can break this down into three areas to focus.
- One loop around Newhall including the lake and back to the school.
- PowerLines – Recovery run.
- Circuits at Newhall
- Interval workout
- (6-8 )1 min on / one minute off
- 2 – 2 min on / 2 min off
- 30-45 min run maintaining a consistent pace
- Pittsburg Relays – Not for distance
- Rest
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
-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