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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Onward to MOC we go with Skylar and both Daniel's qualifying in the 1600 meter at Tri-Valley on Saturday. Another week of training coming up. One workout this week, resting the legs.
MONDAY, MAY 13th - Longer run. DOWNTOWN with EXTENSION, try and get a minimum of 6 in for the day.
TUESDAY, MAY 14th - WORKOUT @ the track. 600/400/300/200 x2. 600's at above mile pace. 400's at mile pace. 300's at below mile pace. 200's at 800 pace. 2 minutes rest after the 600's, 90 seconds rest after the 400's, 60 seconds rest after the 300's. 5 minutes rest between sets
WEDNESDAY, MAY 15th - RECOVERY. BOATWRIGHT with EXTENSION.
THURSDAY, MAY 16th - Pre-race Routine.
FRIDAY, MAY 17th - MOC Trials at Dublin High.
SATURDAY, MAY 18th - MOC Finals at Dublin High.
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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Onward to MOC we go with Skylar and both Daniel's qualifying in the 1600 meter at Tri-Valley on Saturday. Another week of training coming up. One workout this week, resting the legs.
MONDAY, MAY 13th - Longer run. DOWNTOWN with EXTENSION, try and get a minimum of 6 in for the day.
TUESDAY, MAY 14th - WORKOUT @ the track. 600/400/300/200 x2. 600's at above mile pace. 400's at mile pace. 300's at below mile pace. 200's at 800 pace. 2 minutes rest after the 600's, 90 seconds rest after the 400's, 60 seconds rest after the 300's. 5 minutes rest between sets
WEDNESDAY, MAY 15th - RECOVERY. BOATWRIGHT with EXTENSION.
THURSDAY, MAY 16th - Pre-race Routine.
FRIDAY, MAY 17th - MOC Trials at Dublin High.
SATURDAY, MAY 18th - MOC Finals at Dublin High.
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