Welcome back distance runners for CVCHS Track 2025. Here is where I'll be posting the weekly training log for all to see. This way you'll know what to expect as you attend training every day.
You're going to have a great season on the oval if you're ready to put in the work and trust the process. Got some good stuff for everyone this season, so come prepared to work hard on certain days and enjoy the days you get to run by effort. Looking forward to day 1 and seeing everyone as a group again.
Kevin
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MONDAY, MARCH 17th - WORKOUT at the track. 1000/400, 800/400, 600/400, 400/400, 200/400. First rep of each group is at 2-mile RP, 2nd rep of each group (the 400's) is at 1-mile RP. 90 seconds standing rest after the first rep of each group, 2 minutes standing rest after the 2nd rep in each group (the 400's).
TUESDAY, MARCH 18th - POWERLINES at effort.
WEDNESDAY, MARCH 19th - DUAL MEET @ Campolindo. Everyone will be tempo running the 3200. I will group people together and provide pacing either Tuesday or Wednesday at the meet.
THURSDAY, MARCH 20th - Pre-race routine at Newhall.
FRIDAY, MARCH 21st - DUBLIN DISTANCE FIESTA RACING. Races begin at 2:00 with Girls 1600's. Those not racing Friday and only racing Saturday should get together and do their own pre-race routine. I'll be gone all day into the dark of night at DDF. Those not racing Friday (Saturday only racers), get together and do BOATWRIGHT EXTENSION Out and Back nice and easy and strides on the grass where we do dynamic stretches on the way back.
SATURDAY, MARCH 22nd - DUBLIN DISTANCE FIESTA RACING. Races begin at 8:00 a.m with remainder of Girls 1600's.
SUNDAY, MARCH 23rd - SHAKEOUT for racers on your own.
Coach Kevin
Dedicate, commit, and most of all, remember we are family. Show up, put it the work, have fun, race hard.
Coach Kevin
You're going to have a great season on the oval if you're ready to put in the work and trust the process. Got some good stuff for everyone this season, so come prepared to work hard on certain days and enjoy the days you get to run by effort. Looking forward to day 1 and seeing everyone as a group again.
Kevin
---------------------------------------------------------------------------------------------------------------------------------------------------------
MONDAY, MARCH 17th - WORKOUT at the track. 1000/400, 800/400, 600/400, 400/400, 200/400. First rep of each group is at 2-mile RP, 2nd rep of each group (the 400's) is at 1-mile RP. 90 seconds standing rest after the first rep of each group, 2 minutes standing rest after the 2nd rep in each group (the 400's).
TUESDAY, MARCH 18th - POWERLINES at effort.
WEDNESDAY, MARCH 19th - DUAL MEET @ Campolindo. Everyone will be tempo running the 3200. I will group people together and provide pacing either Tuesday or Wednesday at the meet.
THURSDAY, MARCH 20th - Pre-race routine at Newhall.
FRIDAY, MARCH 21st - DUBLIN DISTANCE FIESTA RACING. Races begin at 2:00 with Girls 1600's. Those not racing Friday and only racing Saturday should get together and do their own pre-race routine. I'll be gone all day into the dark of night at DDF. Those not racing Friday (Saturday only racers), get together and do BOATWRIGHT EXTENSION Out and Back nice and easy and strides on the grass where we do dynamic stretches on the way back.
SATURDAY, MARCH 22nd - DUBLIN DISTANCE FIESTA RACING. Races begin at 8:00 a.m with remainder of Girls 1600's.
SUNDAY, MARCH 23rd - SHAKEOUT for racers on your own.
Coach Kevin
Dedicate, commit, and most of all, remember we are family. Show up, put it the work, have fun, race hard.
Coach Kevin
For additional information you can visit the Instagram page @cvchsxctf
Check out pictures and video below from meets:
Tonya 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
Tonya 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