Save the Date: Our team Awards Banquet will be on Tuesday, November 19 at 6:30 in the CVCHS Multi-Use room. We will have a pot-luck style format.
Pot-luck sign-ups (If you know what you are going to bring, email coach Munch @ anthony.munch@claytonvalley.org ):
Get your pictures in the team slideshow, send them to: runugly.xc@gmail.com
After your last race, you need to wash your uniform and turn it in to Coach Munch (E-4) ASAP. Please put it in a zip-lock bag and write your name on it. Note any damage to your uniform to your coach when you turn it in. ALL non-varsity uniforms must be turned in by the banquet!
Workouts: Practices meet at 3:30 near the track, unless otherwise noted
Monday, November 18:
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
Pot-luck sign-ups (If you know what you are going to bring, email coach Munch @ anthony.munch@claytonvalley.org ):
- Main Dishes: Reinwalds - pizza, Jetters- pesto pasta and lasagna, Kellys-pasta, Habermeyers-entree, Whites-Mac and Cheese. Martinez family-enchiladas, Djajakusumas-quiche
- Appetizers/sides: Butterfields, Pamers-Cheesy Potatoes, Walkers- salad and pumpkin muffins, Degnans-World renowned famous Degnan family sausage rolls, Mullers-salad, Altons- garlic bread and salad, Coach Mandt-meatballs, Pughs- quinoa salad, Oldhams-fruit, Jensens-bread, Dombrowskis-fruit salad, Emerys- hummus and veggie tray, Larks-veggie tray and garlic bread
- Desserts: Harrisons will bring brownies and cookies, Pelosis-desserts, Pellegrinos-cupcakes, Morris family- brownie bites, Ross family- cookies, Shins-fruit dessert, Jensens-dessert
- Drinks: Habermeyers-drinks, Gonzales-drinks, Dombrowskis-juice box
- Plates, Napkins, Eating Utensils: Sturgills-plastic forks and spoons, Keys family-plates and napkins
Get your pictures in the team slideshow, send them to: runugly.xc@gmail.com
After your last race, you need to wash your uniform and turn it in to Coach Munch (E-4) ASAP. Please put it in a zip-lock bag and write your name on it. Note any damage to your uniform to your coach when you turn it in. ALL non-varsity uniforms must be turned in by the banquet!
Workouts: Practices meet at 3:30 near the track, unless otherwise noted
Monday, November 18:
- Newhall workout, 800, 1600, 2x400.
- Powerlines, out and back
- Fartlek workout, 3 x(1.5 min, 1 min, 30 seconds)
- Meet at Castle Rock at 3:30, 5 mile out and back.
- Pre-race run 3 miles with strides
- DIVISION 2 GIRLS 8:30 AM, Get there by 7:30, dress warm in layers! Remember finding parking takes awhile!
- DIVISION 2 BOYS 9:30 AM, Get there by 8 am.
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