Friday, July 25, 2014

August 2014 Summer Training

2014 Summer Conditioning Calendar: CLICK HERE

[Note: A detailed training schedule will be e-mailed monthly. If you would like to be added to our distribution list please e-mail Coach Small at jsmall@vcs.net.]

At the conclusion of last cross country season our freshman boys had finished 2nd in the WCAL; our girls finished second in CCS and advanced as a team to their sixth state championship in eight years.  Our team was the largest ever in school history.  But it was the future that would remain uncertain and be determined in the coming months and years.  I challenged the team to begin to build their legacy.

That legacy is being built, each day adding onto the next.  This past spring saw some of the most outstanding track performances in school history and that momentum was carried into the summer. In spite of camps, summer school, jobs, college visits and vacations a steady group of 10-20 dedicated Warriors have shrugged off the morning’s grogginess and hit the trails.  Others have taken their dedication with them on the road.

At the start of the summer I emphasized a common saying amongst coaches: that it is the months of June, July and August that will be essential to your success in the fall.  To be good as a team, running has to be a way of life at an individual level. It means that you make time for your commitment, even getting up early when you are tired or don’t feel good.  It is a part of your routine: “if you eat today, you run today.”

It is hard to believe but the summer is down to the final few weeks. Three main ways we are going to work on improving this season: run further, run faster and be consistent.  There is nothing more we can do for the later than to get out and run every day and build one run into string of many.  But as the summer comes to a close we can work to extend the length and intensity of our efforts.  Lets dial in our training with increased focus and determination as we are set to begin the cross country season.

Please remember you must have a current physical on file before you can practice and are due August 5.  If you do not already have an appointment please make contact the athletic office to set an appointment for the Team Physicals on July 28.

Lets put in the work and be ready to go the start of the season!

Summer Team Runs: 
  • When: Monday, Wednesday, Friday 
  • Where: Quicksilver Park 
  • When: Meet at McAbee entrance @ 7:30 am; Run departs for stretching tree @ 7:40 am 

Three Goals for the Month of August: 
  • Run your goal mileage!   
  • Be consistent! We are a team of individuals and people are counting on you.  
  • Do the little things!  From rolling out and icing to turning in your paperwork to eating right and getting enough sleep live a discipline life.

Tuesday, July 22, 2014

Cross Country Team Information

IMPORTANT DATES:

Monday, July 28
You MUST have a current physical on file before you are allowed to participate in interscholastic sports.  There is no exception to this.  All athletes are requested to have this turned into the school's Athletic Department by August 5th.  You may schedule an appointment with your doctor or through the school ($40 charge) on July 28.  For more information: CLICK HERE

Tuesday, August 5 – Warrior Night
Turn in your forms, eat some BBQ and hang out with athletes at the annual Warrior Night, 5-7 pm.

Friday, August 8 – Fresh Start
Help get the word out to incoming freshman about the cross country and track & field team.  Returning members hand out fliers and collect contact information of those interested in joining the team.  This is the time to take ownership and grow the team!

Monday, August 11 – Registration Day
Get your schedules, connect with old friends and tell people about cross country!

Thursday, August 14 – First Day of School & Team Meeting
Athletes that are interested in competing cross country and track & field are expected to attend an information meeting after school at 3 pm.  Following the meeting athletes are encouraged to participate in a conditioning run.

Friday, August 15 – First Day of Practice
Grades 10-12

Friday, August 22 – Freshman First Day of Practice
All athletes; Grades 9-12

Saturday, August 30 – Watermelon Run
Team time trial run through the redwoods on the campus of UCSC.  Information to follow.


Wednesday, July 16, 2014

XC Info: Frequently Asked Questions

Who can participate in cross country?
Anyone can come out for cross country at any time. Our team philosophy is to introduce the sport to as many as possible and to promote an appreciation for lifetime fitness. 

Are there cuts?
The great thing about running is everyone gets to participate. Cross Country is a "non-cut" sport, which means if you come to practice on a daily basis, work hard and run in our scheduled races you make the team.  It is also important to realize that cross country is difficult and will take sacrificing things that you love. It is often said that "commitment is not convenient" and deciding to join the team should not be done hastily; it is important that each athlete count the cost and commit to finishing what they start.

Who makes Varsity?
The top 7 runners make up the Varsity team.  Athletes may move up and down from JV to Varsity depending on the needs of the team and the improvement of the runner. 

What do you wear to practice?
Shorts, Shirt, Socks, Shoes and watch are required! Running shoes can be purchased at any specialty running store as well as department stores. Breathable shoes like adidas, Asics, etc are recommended and allow the proper support needed when running on the trails. On hot days athletes should bring a water bottle, cold days athletes should bring sweats. 

When are the practices?
We practice Monday through Friday from 3:15 to 5:30 pm and also on Saturday mornings when we do not have a race.  Some practice may be moved to early morning or evening due to weather conditions. A master practice schedule will be sent out at the start of the season and any updates will be e-mailed weekly .  

Please note: while we welcome all athletes, attendance is mandatory. Athletes must be disciplined and manage your time effectively to honor your commitment to the team.  A wise parent once told me, "If you want to bad enough you will find a way."  Talk to your teammates and coaches to help you get to and from practice!

Where does the Cross Country team practice?
Most of our practices will be held off campus at various trails and parks in the South Bay. We take every precaution to assure your son or daughter’s safety: coaches run with the team and we welcome any parent volunteers who are interested in joining us. Safety measures will be discussed at the start of the season, all students are instructed to always run with a partner and never run alone! You can find a list of the most common places we run under the "Places We Run" link on the top of the page.

How do athletes get to Practice?
A posted bus schedule will be available on the team blog and sent in weekly e-mail correspondence.  We will have a round trip bus to our practice sites.  Parents are welcome to pick up their son or daughter at the location listed at 5:15 pm, however any athlete not picked up by the bus departure must return to school, even if the parents are in route. It is strongly encouraged that parents and athletes arrange a carpool with those who live in the same area.  

Where do they race?
Different schools host races at different locations. Please see the schedule posted online on the team’s page at www.gowarriors.net and our team blog at www.vcrunning.com. 

Who do they race against?
We will race against various schools, mostly from Northern California. Some races will host teams from around the nation and must meet qualifying times to enter. Athletes race in divisions based on ability, grade and gender. 

How long is the race?
Races are 2-3 miles in length and vary in difficulty. 

What time are the races?
Each race has a different start time. Races on the weekend are generally in the morning, weekday races usually have a 2 pm or later start. 

How does my child get to the race?
We have round trip busses to and from the race. Athletes are required to travel with the team to the race unless arranged prior to race day with the coach. Athletes may go home with their parent at the end of their race but must check out with the head coach before they leave. Students returning to the school for pick-up will call on the way home to give an estimated pick-up time. If you cannot pick up your child on time please arrange a carpool with another parent. 

Is running an individual or team sport?
Cross Country is a team of individuals. We try to focus on as much as the team aspect of cross country as possible. This means that at times an athlete may need to compete at a higher grade level (athletes are allowed to compete against older athletes, but cannot move “down” a grade level). In general, the top 7 fastest runners on a team are considered Varsity regardless of grade. 

What do they wear in races?
You will purchase your uniform in the team's spirit pack (returning runners only will need to purchase items that need to be replaced).  They are top of the line performance singlets used by collegiate and professional runners. The cost is about $30 for the top, $30 for the shorts and the athletes will keep them for future use. This singlet is also the uniform to be used in Track & Field.

What are the team rules?
Team rules will be discussed at the start of the season and at the parent meeting in August.  Here are a few things we will be stressing this season: 
  • Athletes are expected to participate in all practices.  Inconsistent attendance increases the risk of injury and hurts the team's performance. 
  • Athletes who are entered in invitationals will confirm entry approximately 2-weeks before the event. Confirmed athletes who do not race will not be allowed to compete in the next race and expected to reimburse entry fees.

When does Cross Country start?
Summer conditioning starts in June and continues through the end of summer.  Anyone interested in running cross country (9th-12th graders) will meet the first day of school at the track at 3:00 for a team meeting.  All athletes must have a physical, concussion form and the "parental permission to play" forms on file in the athletic office before you are cleared to practice.

What is the team philosophy?
We believe that everyone on the team has a role and can give something to the team.  Some it may be by winning races, others leadership, others a strong work ethic.  Each person is an intricate part of the team and has an important role.  As a member of the Warrior Cross Country program you have chosen to challenge yourself and your teammates to use your God-given talent and passion to bring glory to God! You have agreed to push yourself and always strive for excellence. Most importantly you have accepted the challenge to be an upstanding student-athlete in the sports community and be Christ-like in all you do.

If you have any additional questions, please e-mail Coach Small at jsmall@vcs.net

Tuesday, July 1, 2014

July 2014 Summer Training

[Note: A detailed training schedule will be e-mailed monthly. If you would like to be added to our distribution list please e-mail Coach Small at jsmall@vcs.net.]

It is a common saying amongst coaches that the key to a successful cross country season can be summed up in three words: June, July and August. There is no better time to run than in the freedom of the summer months! Do not slack on the foundation of the future; accept that to be good takes pain and sacrifice and begin to build a legacy.

To do this does not necessarily mean by intensity or even in quantity of miles, but in consistency, dedication and together as a unified team. For our summer to be successful we must be consistent, running every day AS A TEAM.  It is not one workout or a few good days that will get us there, it is every day, added together over the entirety of the summer. No one can make this decision for you, this drive must come from within.

I would like to challenge you to be all-in and commit fully to this journey.  This summer some of you will have conflicts: summer school, work commitments, family vacations, camps, internships, etc. Organize and prioritize your runs so even when you cannot attend you remain committed to the training and your team. Dedicate yourselves, along with us, to being a part of something special. You must take ownership of your own training and understand that competing at a high level involves sacrifice.

The following is a guideline of what should be done over the summer to be successful at the varsity level. The program offered here has the sole intent of getting you in shape for the upcoming season and to prepare you for the REAL work that you will be doing in the core portion of the season.  The key here is to be energized, fit and ready come the start of the season.  Run because you love it and even when you don’t. In the end, there is no substitution for hard work. “If you eat today, you run today.” 

Summer Team Runs: 
  • When: Monday, Wednesday, Friday 
  • Where: Quicksilver Park 
  • When: Meet at McAbee entrance @ 7:30 am; Run departs for stretching tree @ 7:40 am 

Three Goals for the Month of July: 
  • Run every day and meet up with the group three days per week!
  • If you haven't already begin to incorporate strength and conditioning or cross training workouts into your weekly routines. For those interested, the Human Performance Center is open! 
  • By the end of the month our team goal is to build up to:
    • 3-4 miles of continuous running for first year runners
    • 4-6 miles for returning athletes
    • 6-7 miles for varsity
    • 8-10 miles for the experienced (3+ years running history) athlete who has aspirations to compete at the state level 


Monday, June 16, 2014

June 2014 Summer Training

The first day of summer conditioning is always one of my favorites. Not that I particularly enjoy being out of shape or the soreness that will ensue, but it is those first few weeks of summer that seems to have a special sense of freshness and excitement that I particularly love.  It is this gathering of old friends that always make summer a great time to train!

I hope that you have all enjoyed some time away and have spent some quality time with your family and friends. If you are in town and available please join us Monday, Wednesday and Friday at 7:30 am at the McAbee entrance of Quicksilver. It doesn’t matter if you haven’t run a step or already crushing it, come out and join us! Running with teammates and friends can be that extra motivation you might need to get that run in. Running together as one will be the difference between being a good team and a GREAT team. This summer lets work hard together and make this the best summer yet!

[Note: A detailed training schedule will be e-mailed monthly. If you would like to be added to our distribution list please e-mail Coach Small at jsmall@vcs.net.]

Summer Team Runs: 
  • When: Monday, Wednesday, Friday 
  • Where: Quicksilver Park 
  • When: Meet at McAbee entrance @ 7:30 am; Run departs for stretching tree @ 7:40 am 

Three Goals for the Month of June: 
  • Increase your mileage. You are made of the same muscle and bone as me, you can do it. Find your own sweet spot. 
  • Meet with the group at least three times a week. Running with others helps keep you motivated. 
  • Don't try to impress anyone, run within yourself. Relax, the real training doesn't begin until September. 

Hope to see you all on the trails!