Winter Conditioning Program

VALLEY CHRISTIAN WARRIORS

2012 WINTER CONDITIONING SCHEDULE

To download the Winter Conditioning Program: CLICK HERE

All athletes are encouraged to either participate in a winter sport or remain active this off-season by participating in the Winter Conditioning Program.  For those of you who are not in a winter sport, conditioning will be a vital component to your success this spring.

The following program is designed to take you through the first 9 weeks following the conclusion of the cross country season. The goal of this initial phase is to recover from the previous season and ease back into running. Beginning Week 5 runners will increase the work load with threshold work, strides and fartlek. This will help transition into faster training that will be specialized for your specific event later in the season.

The Winter Conditioning program is flexible and designed with the understanding many of you will be traveling for the holidays and that you may miss a day here and there. If you have to miss a day or start the program later in the month that is ok, the key is to recover and transition into faster training at the start of the season.

This initial phase may have additional weeks of rest as needed (i.e. recovering from injury). Runners may also increase the number of weeks of light running depending on when the athlete ends their season.  Once you start and commit to the program it is imperative that you stick with it. Consistency is the foundation of success.

The program offered here has the sole intent of getting you in shape for Track this spring. It will prepare you for the REAL work that you will be doing in the months ahead. It is imperative that you do not run too fast and choose a pace that represents your current fitness. Training too fast, too soon will lead to a short term benefit. Remember that our training is geared to performing our best in May.

Phase 1 Training Outline:

Week 1 - Complete Rest.
Week 2 - Complete Rest.
Week 3 - Light Running & Cross Training.
Week 4 - Light Running & Cross Training; introduce strides for turnover.

Week 5 - Increased mileage, introduce long run, strides, & some transition threshold work.
Week 6 - Build mileage, long run, strides; introduce threshold & fartlek workout.
Week 7 - Build mileage, long run, fartlek and threshold run. Continue strides for turnover.
Week 8 - Final week of transition training, continue to build.

Week 9 - Recovery Week: reduced volume, intensity; continue strides and drills.

2011 Cross Country

Race Recaps & Results

• VC Race Photos
• Women's Team Awards
• Men's Team Awards
• Davis, Lira, Xu Named to SJMN All-County Team
• Footlocker West
• Girls Finish Strong at State
• Girls Finish 2nd in CCS
• Davis Wins CCS!
• WCAL Championship
• WCAL #2 at Crystal Springs
• Clovis Invitational
• WCAL #1 at GGP
• Warriors Shine at HMB
• Nike Pre-Nationals
• RLS Relays
• Davis leads Boys to Team Record at Early Bird Invite
• Lira Runs Away From Field at Early Bird Invitational
• Team Records Fall at Watermelon Run
• Boys Season Preview
• Girls Season Preview
• Lira & Garcia Named Girls' Team Captains
• Returning Varisity Boys
• Returning Varsity Girls
• 2011 Cross Country Info
• Cross Country F.A.Q.
• XC Summer Training Log
• Official School Website

 

The Road to State

• Sean Davis
• Kellianne Connolly
• Shannon Luu
• Karen Mac
• Jessica Xu
• Ashley Lara
• Morgan Lira

2011 Women's Cross CountryTeam Awards

Runner of the Year: Morgan Lira
Morgan Lira's tenacious running style has its risks but her aggressive tactics and competitive nature paid off as she became only the second runner in school history to dip below the 18 minute mark on the challenging Crystal Springs course. After opening the season with a win at Toro Park she pushed the pace at the Nike Pre-Nationals leading the pack through 2 miles in 11:26.  She finished Top 10 in the Championship race there in Portland and at the Clovis Invitational before winning the second WCAL race of the season.  After a runner up finish at WCAL she finished 3rd at the CCS Championship in 17:57.  Qualifying for her fourth State Championship she ran to her highest finish of her career finishing 15th.  She was named First Team All-County by the Mercury News and First Team All-CCS.


Warrior Award: Isabel Garcia
One of the most outstanding runners to ever come through Valley Christian, Isabel Garcia had a frustrating senior year.  A year long hamstring injury never healed keeping her from returning to form adding to her frustrations.  Running well off of her best throughout the season was hard for Garcia, who is #5 all time for the Warriors at the State Championship, but she continued to dedicate herself and give all she had despite the bad luck.  Garcia worked hard, cross training throughout the year and was a leader on the team demonstrating perseverance and courage.


Most Improved: Jessica Xu
Jessica Xu had the race of her life at the CCS Championship running the 6th fastest time on the Crystal Springs course in team history. She was rewarded with being named to the San Jose Mercury News All-County team which recognizes top runners from Santa Clara and San Mateo Counties.  Training hard over the summer paid off huge for the Sophomore as she improved over two minutes from her races as a freshman.  Jessica hit a huge breakthrough at the Nike Pre-Nationals where she ran 20:03 for the 5k course in Portland and carried that momentum through the CCS Championship where she ran 19:21.

Most Improved: Shannon Luu
Shannon Luu has blossomed into a top competitor for the Warriors finishing the season with outstanding performances at the CCS Championship (21:35) and the State Championship (21:40).  Luu's breakthrough came at the Nike Pre-Nationals in Portland where she finished 21st in the Division 3 race running 21:53 for the 5k course, her first time under 22 minutes.  Shannon improved over two minutes over last season and was a key member to the Varsity team this season placing her amongst the top 25 runners in school history.




Freshman of the Year: Ashley Lara
The future is bright for freshman Ashley Lara, who had one of the best freshman debuts in school history.  Lara opened the season running a spectacular 20:30 on the Toro Park course, her time was the fastest ever for a freshman and the #8 all-time for the Warriors.  She carried that momentum throughout the season running 20:05 at the CCS Championship where she was the #2 freshman in Division III.  Lara was a major contributor to the Varsity team this fall finishing in the top 3 runners every race this season where she helped the girls team to a school record and runner-up finish in the section championship.

2011 Men's Cross Country Team Awards

Runner of the Year: Sean Davis
Sean Davis rewrote the record books for Valley Christian Cross Country this season becoming the first runner in school history to win the CCS individual championship. Davis set team records for every course he raced this season including Steve Wheeler's 1985 record at Crystal Springs, the oldest record on the books.  He was named to the San Jose Mercury News All-County team and received "second team" All-CCS honors.

Warrior Award: Derek Seaman
Derek demonstrated leadership throughout the season and incredible selflessness sacrificing his last race of his high school career to pace a teammate to his personal best.  Running a personal best on Crystal Springs just two weeks prior, Derek came down with a cold just days before the WCAL Championship and wasn't feeling his best.  Instead of not running he approached the coaching staff asking to pace Senior Josh Profio so he can help him run his best in his last race. His leadership and selflessness signifies what it means to be a good teammate and is the core of what it means to be a Warrior.

Warrior Award: Eyobed Mesfun
It may have been his first year of cross country but Mesfun entered the season focused and with a mindset of a veteran.  Mesfun's work ethic set the tone for the Warriors this season which was the best ever in school history.  Scoring in every race he ran he helped the Warriors to better every combined team time record they raced this fall. Improving by more than a minute his best race came at the WCAL Championship where he ran 17:38 on the hilly Crystal Springs course. His strong work ethic and focus is an example to the entire team and deserving of this year's Warrior Award


Most Improved: Dustin Laucella
Dustin Laucella is one of the most passionate runners on the team laying it all on the line each and every race.  He gives all of himself, without regret.  Each and every race the team captain led by example and took his racing to the limit and was rewarded with his best cross country season in his 4 years.  Laucella improved nearly a minute over last season and was consistently one of the top runners on this year's record breaking team.  Laucella ran his best race of the season at the WCAL meet where he ran the Crystal Springs course in 18:35.

 

Freshman of the Year: Samuel Han 
Samuel Han entered the season and has improved steadily throughout the season. He finished as the top freshman for the Warriors at the WCAL Championship where he ran his best time of the season.  Han has showed amazing work ethic training along side teammate Paul James in the off season with the goal to improve and potentially be a contributor to the Varsity team next season.

2011 Cross Country Race Results

For a printable pdf version of the schedule: CLICK HERE

September
3		Watermellon Run	UCSC	RESULTS
10		Early Bird Invitational	Toro Park, Salinas	RESULTS
17		RLS Relays	Pebble Beach	RESULTS
24		Nike Pre-Nationals	Portland, OR	RESULTS
October
1 6		Half Moon Bay Invitational WCAL #1	Half Moon Bay HS Golden Gate Park	RESULTS RESULTS
8		Clovis Invitational	Woodward Park, Fresno	RESULTS
18		WCAL #2	Crystal Springs, Belmont	RESULTS
November
2		WCAL Championship	Crystal Springs, Belmont	RESULTS
12		CCS Championship	Crystal Springs, Belmont	RESULTS
26		State Championship	Woodward Park, Fresno	RESULTS
December
3		Footlocker West	Mt. Sac, Walnut CA	RESULTS