Welcome back distance and mid-distance runners for Track and Field 2024. 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 each week.
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The week entering DAL trials. There are some that have hit the auto qualifying ranking of top 32 in the 800, 1600, and or the 3200. We won't know how deep the league will dip below 32 to get the full field for trials until Wednesday night. So, I recommend that if you rank anywhere from 33 - 50, continue to train this week, you just never know if you make it if you lay outside the top 32. Hope to see many of you Monday. We begin our consecutive weeks of tapering this week.
MONDAY, APRIL 22nd - WORKOUT @ the track. 2 minutes ON/1 minute jog recovery OFF x5. Pace will be at 3200.
TUESDAY, APRIL 23rd - RECOVERY, Boatwright Extension Out and Back.
WEDNESDAY, APRIL 24th - WORKOUT @ the track. 200/300 x4. Both 200 & 300's are at mile pace. 60 seconds rest between reps, 3 minutes rest between sets.
THURSDAY, APRIL 25th - RECOVERY, Treat Out and Back.
FRIDAY, APRIL 26th - Pre-race routine, gravel loops and strides @ Newhall.
SATURDAY, APRIL 27th - DAL Trials @ Campolindo.
Coach Kevin
Dedicate, commit, and most of all, remember we are family. Show up, put it the work, have fun, race hard.
Coach Kevin
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The week entering DAL trials. There are some that have hit the auto qualifying ranking of top 32 in the 800, 1600, and or the 3200. We won't know how deep the league will dip below 32 to get the full field for trials until Wednesday night. So, I recommend that if you rank anywhere from 33 - 50, continue to train this week, you just never know if you make it if you lay outside the top 32. Hope to see many of you Monday. We begin our consecutive weeks of tapering this week.
MONDAY, APRIL 22nd - WORKOUT @ the track. 2 minutes ON/1 minute jog recovery OFF x5. Pace will be at 3200.
TUESDAY, APRIL 23rd - RECOVERY, Boatwright Extension Out and Back.
WEDNESDAY, APRIL 24th - WORKOUT @ the track. 200/300 x4. Both 200 & 300's are at mile pace. 60 seconds rest between reps, 3 minutes rest between sets.
THURSDAY, APRIL 25th - RECOVERY, Treat Out and Back.
FRIDAY, APRIL 26th - Pre-race routine, gravel loops and strides @ Newhall.
SATURDAY, APRIL 27th - DAL Trials @ Campolindo.
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