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2020 Distance Track Season
Coach Martinez
email: "tim_martinez@yahoo.com"
Number: 925-989-5065
(Meet at track, at 3:30, unless noted below).
Important Notices:
THINGS to Always be prepared for running:
This weeks homework:
Things to know...Calculating your 400m 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 4.
((5x60)+30)/4=82.5 seconds for one 400m lap or 1:22.5
Please calculate this for Mondays workout.
Suggested workouts:
Week 8 Workout
Monday – 3/30
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
2020 Distance Track Season
Coach Martinez
email: "tim_martinez@yahoo.com"
Number: 925-989-5065
(Meet at track, at 3:30, unless noted below).
Important Notices:
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.
This weeks homework:
Things to know...Calculating your 400m 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 4.
((5x60)+30)/4=82.5 seconds for one 400m lap or 1:22.5
Please calculate this for Mondays workout.
Suggested workouts:
Week 8 Workout
Monday – 3/30
- Long run good steady elevated pace
- Downtown run with extension to the light.
- Recovery Run – easy steady pace
- Run to Newhall and stretch
- Nature Park or extend to Cowell.
- Do some circuits at Newhall or
- Workout on the Track (Maybe Clayton, Concord or Newhall). Bring your spikes if you have them.
- 1200m warmup or Run to Newhall to stretch with a warmup lap around the dog park and back to the track.
- 4x 2min intensity with a 1min jog
- 6x 1min intensity with a 30 sec jog
- 8x 30sec intensity with a 30 sec jog
- 800 meter cool down
- Recovery Run SportsPerson with extension – easy steady pace
- 6x .ABS
- Regency Run Lower loop
- 45- 60 Min run
- 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