Welcome back distance runners for CVCHS Cross Country 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 every day.
If you know of any incoming freshman or potential first year runners that might be interested, pass on the website and any information to get them to show up.
You'll notice 'strength training and core' at the end of each day of training. These 2 components will consist of working on our important large muscle groups (glutes/hamstrings/arms & chest) for strength training and then for our core work, we'll be doing lots of sit-ups/planks etc...
---------------------------------------------------------------------------------------------------------------------------------------------------------
MONDAY, JULY 22nd - Warmup to Boatwright. PINE HOLLOW PUSH. Out and back, look to get a minimum of 5 miles on the run. Stretch, Strength training and core back at CV
TUESDAY, JULY 23rd - Warm up to Newhall. TREAT OUT AND BACK. End up at senior lot for standard end of training run details. I hear there is some work being done on the canal trail on the way to Nature Park. I'd like to have those wanting extra miles to go as far as you can on the canal if there is still work being done and let that be your out and back turnaround point.
WEDNESDAY, JULY 24th - Warmup to behind Safeway. DOWNTOWN options. Back to CV for stretches, strength, and core.
THURSDAY, JULY 25th - Warmup to Newhall. Gravel Loops or the up Memorial down McDonald/ Newhall Perimeter choice. You can also add the Hiking/Biking Trail to gain extra distance. Finish in the senior lot. Stretch/Strength/Core.
FRIDAY, JULY 26th - WORKOUT. The workout and location will depend on if the school allows us to use the track. Special event after the workout will be hosted by Captains. Smoothy Day in the senior lot.
SATURDAY or SUNDAY - Those wishing to up their game, you can go for a WeekEnd Long Run (WELR). At this point in the pre-season, I would recommend a nice 6 -8 miles. Choose Saturday or Sunday, not both.
Coach Kevin
Dedicate, commit, and most of all, remember we are family. Show up, put it the work, have fun, race hard.
Coach Kevin
If you know of any incoming freshman or potential first year runners that might be interested, pass on the website and any information to get them to show up.
You'll notice 'strength training and core' at the end of each day of training. These 2 components will consist of working on our important large muscle groups (glutes/hamstrings/arms & chest) for strength training and then for our core work, we'll be doing lots of sit-ups/planks etc...
---------------------------------------------------------------------------------------------------------------------------------------------------------
MONDAY, JULY 22nd - Warmup to Boatwright. PINE HOLLOW PUSH. Out and back, look to get a minimum of 5 miles on the run. Stretch, Strength training and core back at CV
TUESDAY, JULY 23rd - Warm up to Newhall. TREAT OUT AND BACK. End up at senior lot for standard end of training run details. I hear there is some work being done on the canal trail on the way to Nature Park. I'd like to have those wanting extra miles to go as far as you can on the canal if there is still work being done and let that be your out and back turnaround point.
WEDNESDAY, JULY 24th - Warmup to behind Safeway. DOWNTOWN options. Back to CV for stretches, strength, and core.
THURSDAY, JULY 25th - Warmup to Newhall. Gravel Loops or the up Memorial down McDonald/ Newhall Perimeter choice. You can also add the Hiking/Biking Trail to gain extra distance. Finish in the senior lot. Stretch/Strength/Core.
FRIDAY, JULY 26th - WORKOUT. The workout and location will depend on if the school allows us to use the track. Special event after the workout will be hosted by Captains. Smoothy Day in the senior lot.
SATURDAY or SUNDAY - Those wishing to up their game, you can go for a WeekEnd Long Run (WELR). At this point in the pre-season, I would recommend a nice 6 -8 miles. Choose Saturday or Sunday, not both.
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
____________________________________________________________________________________________
"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