IMPORTANT NOTICE!
CVCHS sports 2020 protocols. Please download and print the following form and have your parent and the participating student(s) sign it. You will need to have these signed in order to participate in the pre-season workout activities. Please bring these signed documents with you on your first day of conditioning.
CVCHS sports 2020 protocols. Please download and print the following form and have your parent and the participating student(s) sign it. You will need to have these signed in order to participate in the pre-season workout activities. Please bring these signed documents with you on your first day of conditioning.
| cvchs_summer_2020_protocol_acknowledgement__1___1_.pdf |
Please sign up for Remind as this will be a new feature we will use during the XC season to update students and parents on upcoming events or changes.
Send a text to 81010
message @cveaglexc
Send a text to 81010
message @cveaglexc
Preparation for running:
THINGS to Always be prepared for running:
THINGS to Always be prepared for running:
- Check the weather for the heat.
- 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.
2020 Cross Country Pre-Season
Important Notice:
A run to look forward to doing........We are looking to put on a 2 miles timed run at Newhall park. The Ugly Invite Fun Run for the "run club". Its your chance to push the limits and put all your hard work into play. We are looking to put this run together on October 8th. Stay tuned!
Workout Week 13 -
************This weeks practices will be starting at 4:30 **********
Monday, September 28th: - No practice, the temperature is going to be hot (102). Continue to hydrate for the week as the temperatures will stay high. .
Tuesday September 29th: - Sportsperson
- Meet at Senior lot.
- Run to Boatwright and stretch.
- Sportsperson loop
- Stretches back at the school.
- ABS
Wednesday, September 30th: - Powerlines
- Meet at Senior lot.
- Run to Newhall and stretch.
- Powerlines out and back
- Stretches back at the school.
- ABS
Thursday, October 1st: - Run on your own.
Friday, October 2nd: - Lime Ridge Perimeter Run
- Park at the Lime Ridge open space lot off Treat Blvd and jog up to the structure
- Warm-up as you feel. 1-2 inner loops.
- There will be three different runs, you can select the run based on the heat.
- Run 1 .
- This is about a 5 1/2 mile run.
- Run the Perimeter loop 2X
- finish at the structure
- Stretch
- Run 2
- This is about a 4 mile run.
- Run the perimeter loop 1x
- Run the inner loop 1x
- Finish at the structure
- Stretch
- Run 3
- This is about a 3 mile run
- Run the perimeter loop 1x
- finish at the structure
- Stretch
- This is about a 3 mile run
- Run 1 .
For additional information you can visit the Instagram page @cvchsxctf
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
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
