Countdown to Cross Country begins……………
Summer conditioning is open to anyone. All runs will meet at the student parking lot at Clayton Valley at 9 am unless otherwise noted (in red).
Monday, July 15: Downtown run (3-6 miles)
Tuesday, July 16: Newhall run with intro to circuit training/form work (2.5 to 4.0 miles)
Wednesday, July 17: Meet at Regency (Regency is a right turn off Clayton Road-just past Diablo View) 2.5-6 miles, rolling hills.
Thursday, July 18: Sportsperson loop with circuit training (2-4.5 miles)
Friday, July 19: Treat Blvd/Nature Park out and back. (3-6 miles)
Things to look forward to at CC
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!
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.
Summer conditioning is open to anyone. All runs will meet at the student parking lot at Clayton Valley at 9 am unless otherwise noted (in red).
Monday, July 15: Downtown run (3-6 miles)
Tuesday, July 16: Newhall run with intro to circuit training/form work (2.5 to 4.0 miles)
Wednesday, July 17: Meet at Regency (Regency is a right turn off Clayton Road-just past Diablo View) 2.5-6 miles, rolling hills.
Thursday, July 18: Sportsperson loop with circuit training (2-4.5 miles)
Friday, July 19: Treat Blvd/Nature Park out and back. (3-6 miles)
Things to look forward to at CC
- Building lasting friendships
- Running
- Pool parties
- Training
- Hikes up Mt. Diablo
- Running some more
- Fun sock Fridays
- Pancake run
- Game Day
- Hopefully Slurpee day (aka Froster run)
- And last more running
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!
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