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 Fun Run Group
Workout Week 17
************This weeks practices will be starting at 4:30 **********
This Weekend is Halloween and time change. We may need to move practice up to 3:30 due to this change - Stay tuned.
Monday, October 26th: - Nature Park/Cowell Park.
- Meet outside the school parking lot
- Run to Newhall and stretch.
- Nature Park Run
- Nature Park – out and back
- Cowel Park for more distance
- Stretches
- Meet at Senior lot.
- Run to Boatwright and stretch.
- Eagles Nest Trail run
- Or Run to the gate
- Or your best effort.
- Stretches back at the school.
Wednesday October 28th: - Workout on the track
- Meet at Senior lot.
- Run to Newhall and stretch.
- Easy run around Newhall and back to Track
- Strength training
- Bleachers
- Hurtle Mobility
Thursday October 29th: - Catcher with Reverse sportsperson extension
- Meet outside the school parking lot
- Run to Safeway to stretch
- Catcher in the rye –
- double bridges for those that are not ready for the loop
- Others Catcher loop
- Sportsperson reverse extension – when you get to the light on pine hollow instead of taking the trail between the houses, turn left up the hill. You will run Sportsperson in the reverse direction.
Friday, October 30th: - Powerlines run
- Meet outside the school parking lot
- Run to Newhall and stretch.
- Powerlines run out and back to the school.
- Stretch
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
|
|
|
|
|
|
|
|
____________________________________________________________________________________________
"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