​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 12 highlights:
  • ​Great job from all at the Frosh/Soph championships.
  • I put everyone’s times in for league trials, we will know by Monday who will be running in league so it may not be over so stay tuned.
 
​Notes:
We are coming toward the end of season so we need to get even more serious about practice, especially the hard days.
  • League finals this Saturday 
 
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 him for his great work with the team.  Thanks Coach Munch!
 

WEEK 13 - Workout
 
 
Monday – School is out so we will do our run in the morning
Practice at 10:00 on the track.
  • Preparation
    • Good rest the night before
    • Good Lunch
    • Hydration before and during
    • Bring your spikes as we will be on the track
  • Warm-up stretches at the track.
  • 3 x 1600m @3 mile/5k pace.
    • This should be about 10-15 seconds slower per mile then your 3200m pace
    • 5 min rest between each
  • 4 x 200m @ 1600m pace
    • 200m jog back to the start
    • 30s rest
 Tuesday – Medium Run Weather high of 89
  • Warm-up run to boatwright.
  • SportsPerson loop.
  • 6x strides – focus on form
 
Wednesday - weather high of 88
  • Preparation - Please bring your hydration to the track so you have it with you if you need it! 
    • Good rest the night before
    • Good Lunch
    • Hydration before and during
    • Bring your spikes as we will be on the track
  • Warm-up stretches at the track.
  • 2 x 600m @3200m pace.
    • 3 min rest between each
  • 3 x 300m @ 1600m pace
    • 90 sec rest
  • 2 x 400 @3200m pace
    • 1 min rest
  • This workout is setup to focus on the middle of the race. This is where many tend to slow down but we don’t want that to happen so we will increase the pace on set in the middle. 
Thursday - weather high of 79
  • Hydration for the day
  • Run to Safeway to stretch
  • Catcher in the rye 
Friday - weather high of 83
  • Run to Newhall and stretch
  • Run to Treat Blvd and back to the school
  • 8 strides on the track
  • stretch
Saturday
  • League trials @ Campolindo


SATURDAY, APRIL 27 – Running Events
Check-in             Walk-in               Start Event
2:45                    2:57                    3:00                                  FSG 1600 Meter Run (2 heats, 16 min total)
3:01                    3:13                    3:16                                  VG 1600 Meter Run (2 heats, 16 min total)
3:17                    3:29                    3:32                                  FSB 1600 Meter Run (2 heats, 16 min total)
3:33                    3:45                    3:48                                  VB 1600 Meter Run (2 heats, 16 min total)
3:49                    4:01                    4:04                                  FSG 100 Meter Hurdles (2 heats, 8 min total)
3:57                    4:09                    4:12                                  VG 100 Meter Hurdles (3 heats, 12 min total)
4:09                    4:21                    4:24                                  FSB 110 Meter Hurdles (2 heats, 8 min total)
VB 110 Meter Hurdles (May 4 Final Only)
4:17                    4:29                    4:32                                  FSG 400 Meter Dash (2 heats, 8 min total)
4:25                    4:37                    4:40                                  VG 400 Meter Dash (3 heats, 12 min total)
4:37                    4:49                    4:52                                  FSB 400 Meter Dash (2 heats, 8 min total)
4:45                    4:57                    5:00                                  VB 400 Meter Dash (4 heats, 16 min total)
5:01                    5:13                    5:16                                  FSG 100 Meter Dash (2 heats, 8 min total)
5:09                    5:21                    5:24                                  VG 100 Meter Dash (4 heats, 16 min total)
5:25                    5:37                    5:40                                  FSB 100 Meter Dash (2 heats, 8 min total)
5:33                    5:45                    5:48                                  VB 100 Meter Dash (4 heats, 16 min total)
5:49                    6:01                    6:04                                  FSG 800 Meter Run (2 heats, 10 min total)
5:59                    6:11                    6:14                                  VG 800 Meter Run (2 heats, 10 min total)
6:09                    6:21                    6:24                                  FSB 800 Meter Run (2 heats, 10 min total)
6:19                    6:31                    6:34                                  VB 800 Meter Run (2 heats, 10 min total)
6:29                    6:41                    6:44                                  FSG 300 Meter Hurdles (2 heats, 8 min total)
6:37                    6:49                    6:52                                  VG 300 Meter Hurdles (3 heats, 12 min total)
6:49                    7:01                    7:04                                  FSB 300 Meter Hurdles (2 heats, 8 min total)
6:57                    7:09                    7:12                                  VB 300 Meter Hurdles (3 heats, 12 min total)
7:09                    7:21                    7:24                                  FSG 200 Meter Dash (2 heats, 8 min total)
7:17                    7:29                    7:32                                  VG 200 Meter Dash (4 heats, 16 min total)
7:33                    7:45                    7:48                                  FSB 200 Meter Dash (2 heats, 8 min total)
7:41                    7:53                    7:56                                  VB 200 Meter Dash (4 heats, 16 min total)
​

Sunday














past notes:
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.
Your coaches in action.  
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Picture
"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