Welcome back CVCHS distance runners. We're back and ready for a great track season. This site will be the main information source for your training runs and workouts each week. So please make sure you're visiting it regularly to get the information you need.
This Saturday we'll be traveling down to Buchannan High School for the California State Championships for Track and Field. Distance will be well represented, as we're sending our boys 4x800 team (MOC Champions), and Isabelle Rush qualified in the open 800, taking 3rd place overall. As well, Alan Solari and Daniel Messer (both members of the 4x800 relay team) will be running a leg of the 4x400 relay that also qualified for the State Championships. Congratulations to my runners, your hard work and commitment has paid off. I'm so proud of your efforts this past season. Good luck this weekend. One last partial week to train together.
MONDAY, MAY 22nd - MIXED BAG. Looking like Solari/Messer/Rush will be with Keisha. Walker/Martinez, your choice. Keisha workout or recovery run. Recovery should be 4-5 miles easy. Miles aren't as important anymore compared to fresh legs and a good speed workout. See you Monday at the track.
TUESDAY, MAY 23rd - WORKOUT @ THE TRACK. 400/200 x4. 400's at mile pace, 200's at 800 pace. 2 minutes rest after the 400's, 4 minutes rest between sets.
WEDNESDAY, MAY 24th - PRE-RACE RUN. - Boatwright out and back, strides at the track.
THURSDAY, MAY 25th - Travel to Championships.
FRIDAY, MAY 26th - California State Championships at Buchannan High School in Clovis. Prelims for the 800, and Finals only race for 4x800. Good luck Boys 4x800, and Isabelle in her open 800.
SATURDAY, MAY 27th - California State Championships at Buchannan High School in Clovis. Finals for the 800. Good luck Isabelle.
Dedicate, commit, and most of all, remember we are family. Show up, put it the work, have fun, race hard.
Coach Kevin
This Saturday we'll be traveling down to Buchannan High School for the California State Championships for Track and Field. Distance will be well represented, as we're sending our boys 4x800 team (MOC Champions), and Isabelle Rush qualified in the open 800, taking 3rd place overall. As well, Alan Solari and Daniel Messer (both members of the 4x800 relay team) will be running a leg of the 4x400 relay that also qualified for the State Championships. Congratulations to my runners, your hard work and commitment has paid off. I'm so proud of your efforts this past season. Good luck this weekend. One last partial week to train together.
MONDAY, MAY 22nd - MIXED BAG. Looking like Solari/Messer/Rush will be with Keisha. Walker/Martinez, your choice. Keisha workout or recovery run. Recovery should be 4-5 miles easy. Miles aren't as important anymore compared to fresh legs and a good speed workout. See you Monday at the track.
TUESDAY, MAY 23rd - WORKOUT @ THE TRACK. 400/200 x4. 400's at mile pace, 200's at 800 pace. 2 minutes rest after the 400's, 4 minutes rest between sets.
WEDNESDAY, MAY 24th - PRE-RACE RUN. - Boatwright out and back, strides at the track.
THURSDAY, MAY 25th - Travel to Championships.
FRIDAY, MAY 26th - California State Championships at Buchannan High School in Clovis. Prelims for the 800, and Finals only race for 4x800. Good luck Boys 4x800, and Isabelle in her open 800.
SATURDAY, MAY 27th - California State Championships at Buchannan High School in Clovis. Finals for the 800. Good luck Isabelle.
Dedicate, commit, and most of all, remember we are family. Show up, put it the work, have fun, race hard.
Coach Kevin
1st Annual XC Turkey Trot fun run!
Its been some time since we have all gotten together for a run. Join coach Sara, Kevin and Tim as we run a 5k loop starting at the clock in Downtown Concord. We will unofficially run the mapped out course used for the traditional Concord Turkey Trot. All are welcome to join for this run/jog /walk and burn some calories so you have more room for the ThanksGiving meal.
Time:
8:00
Map below, ignore the mile markers as they are not accurate.
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