Tues
Information:
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 11 highlights:
- Monday’s Hill repeat workout was tough but I was impressed with the effort put out by those who ran them. This is the type of workout we do a number of times during the season but with the rain and the additional meets it’s was difficult to schedule. Again, nice job!
- Wednesday was our last league meet and most were still feeling the workout from Monday but still did a good job in your races.
- Saturday’s races were a success for those that were able to make it. We had a number of significant PR’s.
- Arshia, Nicky and Joseph in the 800
- Arshia and Matt in the 1600
- Sam in the 3200
- Great job!
Notes:
We are coming toward the end of season so we need to get even more serious about practice, especially the hard days. .
- Frosh/Soph Champions -
- League finals
Other:
Coach Munch and Martinez ran the Diablo Trails challenge ultra ½ marathon (13.85 miles). Munch took 1st in his division with a 2:02 and Martinez took 2nd in his division with a 2:17. Thanks for those who donated during XC as this was to reward Coach Munch for his great work with the team. Thanks Coach Munch!
Images below!
WEEK 12 - Workout
The next two weeks workouts are extremely important and are designed to finish the season strong so its super important that you make the hard days!
Monday – Remember this will be the biggest workout of the season with the most.
- Preparation
- Good rest the night before
- Good Lunch
- Hydration before and during
- Bring your spikes as we will be on the track
- 1000 Cutdowns – running at your maximum pace for each respective run with a full recovery between runs (appr 10min).
- 1000 @1000m pace
- 800 @800m pace
- 600 @600m pace
- 400 @400m pace
- 200 @200m pace
- This will be one of the toughest workouts but have huge benefits.
Tuesday
- Warm-up run to Safeway and stretch.
- Downtown recovery run.
- Circuits
Wednesday
- Preparation
- Good rest the night before
- Good Lunch
- Hydration before and during
- Bring your spikes as we will be on the track
- Run to Newhall and stretch then jog back to the school
- 8x400m @3200m intensity on the track
- ABS
- Run to Newhall and stretch
- Nature park recovery run
- 6-8 strides
- Another Slurpee run to Circle K. - Don't forget a few dollars!
- Run to Newhall and stretch.
- Run to Circle K via the perimeter trail.
- Frosh/Soph preparation
- good meal
- good rest
- Think about the times you want for each lap split for your races. This may be your last time competing so make sure you look for a competitive time.
- Frosh/Soph Championships
- All 1600 Meter runners should meet in Dublin @ 8:00 to prepare and warm up.
- The meet starts at 9:00 with the 4x100 and the 1600 as the second run.
- For those running in league the next week – 6-8 mile easy steady run.
Sunday
- Rest
Calculating your 200m pace based off your mile pace.
Take your mile pace – 5:30
Multiply the minutes by 60 and then add the seconds then divide by 8.
((5x60)+30)/8=41.25 seconds for one 200m
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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Your coaches in action.
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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