The suggested cross country donation for 2019 is $75 (Pay online: CVCHS webstore, in cash, or checks made to CVCHS Cross Country). It will include the price of the 2019 shirt. Extra T-shirts will cost $20.
Team Picture Day is set for September 24, at Newhall Park, after school.
If you want to pre-order online you can go to: http://order.cskphotography.net/
Dear Parents, Your athlete's photo day is set and coaches have informed their players the date of 9/24/19. Please have your athlete bring filled out form and payment (exact change) to the photographer on Photo Day. If ordering online go to: http://order.cskphotography.net/, print out receipt and include player's name or include receipt number on the written order form. If you did not receive the form from athlete/coach, you can print at home, here is the link: https://www.cskphotography.net/hs_orderform19.pdf. If you have questions concerning the order form, please contact CSK at info@cskphotography.net. Questions regarding the photo date or time, please check in with your player's coach. Thank you!! - CSK Photography
Highlights from week 10:
- This was a week packed with challenging workout and tired legs.
- We had fun at the pancake breakfast at Tyler and Ellas house, thank you for opening your home.
- The practice week started with a good hard run to the top of Eagles Nest with a few runners repeating the big hill at the end. This was a great hill workout and everyone should now be able to effectively run these hills with the proper techniques.
- On Wednesday we had the opportunity to view the course and run 800’s at a hard pace. This was also a good workout that really challenged your breathing and got your heart rate up. These types of runs are what we consider Anaerobic threshold running.
- All this led up to our first meet of the year – Ed Sias
- New runners got their first glimpse of CC racing with the crazy start and the crowds of runners. Hopefully it sparked your competitive spirit..
- For some of the racers they had to deal with the heat so its important to be ready for any type of weather and course terrain.
- Great job from all runners in all divisions, everyone pushed hard from what I could see, even those getting over sickness and the hard workouts, awesome job!
Important Note:
In order to continue to better yourself at each meet you will need to really work extra on the building days which are Monday and Thursday this week. These days should be hard on the legs and lungs when doing them as this will give you what you need for the upcoming meets. It is super important to come each day and run hard on the building days and to take it down slightly on the recovery days (recover does not mean slow or walking)
Workouts: Practices meet at 3:30 near the track, unless otherwise noted.
It is going to be HOT on Tuesday and Wednesday! Stay hydrated.
Monday, September 23:
- Downtown Clayton and beyond, up-tempo run with negative split. (5-8 miles)
- Team picture day. Meet at Newhall Park at picnic tables before 4 pm. Come in your uniform and running shoes. Bring running clothing for Powerlines run afterward.
- Don't forget your picture form if you want to purchase photos.
- Meet at Regency, Out and Back or Lower Loop run (4-6 miles)
- We may look at moving this run back to later in the evening (5:30 or 6 pm) to reduce the heat. A decision will be made on Monday.
- Crazy Eights!: 800 repeats with Memorial Hill, long warm-up (3-4 repeats).
Friday, September 27:
- Two mile warmup
- Captain-led game day.
Saturday, September 28:
- Long morning run on your own (6-10 miles) or come out to Band on the Run at the CV track between 5-9 pm. $10 for students, $15 for adults. Listen to music, see how many laps you can run, and support our school's band!
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
You can find our 2018 Schedule under the Calendar Tab.
|
|
|
|
|
|
|
|
____________________________________________________________________________________________
"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