2015 Vista Murrieta Cross Country

CROSS COUNTRY

2015

COMMIT

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go to Athletics – Cross Country

2015 VISTA MURRIETA CROSS COUNTRY

“COMMIT”

This year our motto is COMMIT. Simple but powerful. What will you commit to this season? Your training? Attitude?Nutrition? Sleep habits? Team chemistry? How many of you will be “ALL IN?”

*Pre-Summer(May 25th –July 1st)

Why is this so important? This training sets the tone for your entire season. It is where our preparationfor the season begins. If you have run cross country before, you are very aware that hard work pays off and you truly do get out of this sport what you are willing to put into it. In fact, your summer training this season will determine the success you can achieve as an individual and in turn your team.

*Training -

■Consistencyis one of the main keys to your training. You cannot “make-up” days once you have missed them. Be consistent!! Set a goal…don’t miss a run all summer! COMMIT

■Meet the group to run each day. It is easier and more fun to train as a group. Use each other as

motivation to get a little better each and every run. COMMIT

■Vacation – Can you run on vacation? Of course! Sometimes you can find great runs in places you

don’t usually train. Be consistent!! Be committed!! Be safe!! COMMIT

■Work as a TEAM. Challenge each other, stay positive, encourage each other! COMMIT

■Pace- 2nd only to consistency in importance is pace. In order to race faster you must train your body to handle a faster training pace. On average you should be training on your regular runs 1min-1:15min slower per mile than you race. For example, if you want to race a 16:00 3-mile, which is 5:20 pace you should be training at 6:20-6:35 for your 5-8 mile runs. Or 18:00min which is 6:00, then train at 7:00-7:15.COMMIT

* Take care of the “Little Things” -

♦Core Strength – Sit-ups/Push-ups/Planks are important aspects of running. When you are tired, your

core strength will allow you to continue to push yourself. DO CORE EVERYDAY.

♦ Stretch after practice

♦ Ice sore areas/ Run in a pool or go for a bike ride if you are injured.

♦ Shoes! You need good, supportive shoes. They don’t have to be the most expensive, but they need

to be thrown away every 300-500 miles (6wks to 3 months). Worn out shoes are one of the main

causes of injuries.

♦Finish each workout!!! If it says 45 min. Run 45:30 not 44:00! “It takes a little more to be a champion!”

♦ WATCHES! You need a watch – be responsible!

♦ VMHS attire – We are a team and you must wear VMHS gear to practice including summer. This is

not an individual sport!!

♦ Stay hydrated! Drink at least 6-8 water bottles (16oz.) a day. Replenish electrolytes with 8oz sports drink.

♦ Eat healthy foods! Your body needs fuel in order to train successfully. Don’t cheat yourself by having poor nutrition. There is a balance. Cross Country is a lifestyle.

♦Make Goals. You need to prepare to go somewhere, before you can get there. WHY ARE YOU

WORKING SO HARD THIS SUMMER??? HAVE A REASON!

“There is no substitute for hard work.” - Thomas Edison

*Any Questions or Problems make sure to communicate with the coaches.

Coach Candaele – (805)407-1930; Coach Robinson- 894-5750 ext. 6717 school; Coach Gainer (213)216-1990

2015

Bronco Cross Country

Dates to Remember

Monday May 12: New Runners Meeting Dance Room 7:45 AM
MondayMay 12:Team Meeting All Returners During 6th Period

Tuesday May19 : Meeting for ALL PARENTS SLH 6:00
(No Incoming Frosh Parents)

* Permission Slips/Contract/Parent Participation/ Due at this Mtg.*

Handout Fundraiser Tickets

***** Do your FAIR SHARE Sell 5 Tickets/$20 per. Ticket ******
START SELLING TODAY/Turn in money on-line*

*June 10th/PHYSICALS @ SCHOOL *

Time: 1- 3:00

June 12th Athletic Physicals & Paperwork Complete!!

(See Coach Robinson if problems)

Athletic Handbook Papers turned into A.D.
All Permission Slips & Contract turned into Coach Robinson
June 27th : PAY FOR SUMMER CLASS ON LINE BY

Summer Class Tuition $150/Camp Dates July1-Aug. 13/Mon. – Sat.

*****Tuesday July 1: Camp Starts*****

Meet @ Track/ 7:30 A.M.

***Tuesday July 7th: Big Bear Time Trial
***Wednesday July 8th6:00MPR Parent Mtg. *****Nutrition/Injury Prevention/ Guest Speaker

Tuesday July 14th: Beach Practice @ Huntington Beach
MUST HAVE TURNED IN PERMISSION SLIP
Huntington Beach Entrance Directions on vmhs.net
Parking $15.00

Friday July 17: Last Day to Place Orders
Buddy’s On – Line/Link on Team Web-Page

Tuesday July 28: *Big Bear Camp Donation $100 On-line
Return FridayAug. 1st. afternoon

***BANNER PROGRAM***You Collect Banner Money/ Artwork/Business Card ** Prize for selling Banner**

CORE WORKOUTS

Everyday: Drills = Skips, High Knee Skips, High Knee, Butt Kick, Karaoka, Toe Touches, Knee Grabs, Leg Swings

**Add in 6 min ABS on MWF for great core**

A-Strength Core (M/W/F) x2

10 Lunges on each leg

10-Cobras

10 Squats

10 Dips

10 Step ups on each leg (Benches)

10 Elbows to Pushups

5 each single leg squats

Calf raises x 5 each direction

10-20 push-ups

15 each Barely over/toe taps

30 scissors, 30 criss-cross, 30 knee to chest

Push-up 10-20
Suitcase – 50 reps
Bicycle – 50 reps
Hip up – 30 reps
Planks
-Front 60 sec
-Left Side 30 sec
-Right Side 30 sec
Obliques – 25 on each side
Single Leg V-ups – 15 on each
Russian Twist 60 seconds
Push-ups 10-25 reps
Hip Bridges-Single leg – 15
Clam Shells – 25 on each / Side leg lifts 20 on each side
Fire Hydrants 25 on each side
Leg to Sky 15 on each
Crunches
-Regular – 40 reps
-90 degree – 30 reps
-Legs up – 30 reps
Planks
-Front 60 sec (20 sec rt.leg tap/ 20 sec. left leg tap)
-Left /RtSide 30 sec each hip raises
-Left/Right Side 30 sec reach under

B – Situps/Push-ups (T/TH)

2015 VMHS Cross Country

Pre-season Training NEW ATHLETES

Sunday / Monday / Tuesday / Wednesdy / Thursday / Friday / Saturday
24
Mileage:
7-10
250 sit-ups
30 push-ups / 25
OFF / 26
20 min / 27
OFF
Situps / 28
20 min / 29
OFF
Situps / 30
20 min w/ 6 x 100m strides
31
Mileage
14-21
300 sit-ups
30-45 push-ups / June 1
20 min.
Situps / 2
2:55 pm Track
25 min.
Situps / 3
30 min
Situps / 4
2:55 pm Track
25 min
Situps / 5
30 min.
Situps / 6
OFF
DEAD PER. 7
Mileage
14-21
300 sit-ups
30-45 push-ups / 8
30min
Situps / 9
35 min
Situps / 10
20min.
Situps / 11
25 min.
Situps / 12
30 min
Situps / 13
OFF
14
Mileage
17-23
300 sit-ups
30-45 push-ups / 15
35 min.
8x100m
Sit-ups / 16
32 min
6x100 m strides / 17
30 min.
Situps / 18
35 min.
8x100m strides / 19
40 min
Sit-ups / 20
OFF
21
Mileage
20-26
400 situps
30-45 push-ups / 22
Out easy 20 min. back steady 15 min,
Situps / 23
30 min
8 x100m. strides / 24
45 min.
Situps / 25
WU 15, 3x3min on 2 min jog, CD 10min / 26
30 min
Situps / 27
OFF
28
Mileage
12-39
400 situps
30-45 push-ups / 29
Out easy 20 min. back steady 15 min,
Situps / 30
30 min
8x100 strides / 1
VMHS 7:30am FIRST DAY OF CAMP
MurrietaOaks
R)40 min
M)25 min
N)15 min
Situps / 2
7:30am
VMHS
R)Llama/ Target
50 min
M)30min
N)15 min
Strength / 3
7:30am
VMHS
Tempo – Campus Perimeter
WU 15 R)20min
M)10min
N)WU/CD
CD 15 / 4
ON OWN
R)65 min
M)45 min
N)30 min or OFF

2015 VMHS Cross Country

Pre-Season Training Returners

Sunday / Monday / Tuesday / Wednesdy / Thursday / Friday / Saturday
Mileage:
B:11-15
G:9-13
OFF
300 sit-ups
30 push-ups / 25
ON OWN
20 min / 26B
6th Per.
25 min
3 laps S&Ts
Situps / 27A
OFF / 28B
6th Per.
20 min
6 cont. strides
Situps / 29A
OFF / 30
ON OWN
30 min w/ 6 x 100m strides
31
Mileage
B:19-23
G:14-20
OFF
6 min Abs
3 min Planks / JUNE 1B
6th Per
30 min.
Circuit / 2A
ON OWN
Or at Track
25 min.
Situps / 3B
6th Per
30 min
Circuit / 4A
ON OWN
Or at Track
35 min
Situps / 5B
6th Per
40 min
Circuit / 6
OFF
DEAD 7 PERIOD
Mileage
B:23-27
G:18-23
OFF
300 sit-ups
30-45 push-ups / 8A
ON OWN
45min
Situps / 9B
6th Per
Swim/Bike/Core
30 min
ON OWN / 10
Finals
ON OWN
40min.
Situps / 11
Finals
ON OWN
40 min
Situps / 12
Finals
6th Per
CORE/ SWIM
35 min
ON OWN / 13
OFF
Or
45 min
14
Mileage
B:28-35
G:22-31
OFF
6 min Abs
3 min Planks / 15
HARVESTON PARK
35 min.
8x100m strides around grass
Sit-ups / 16
VMHS
CK West 32 min.
3 laps Straights and Turns
Strength / 17
Cole Canyon El
45 min.
Situps / 18
VMHS
35 min. Picket Fence
10 cont.
strides
Strength / 19
HARVESTN PARK
55 min
Sit-ups / 20
ON OWN
30 min
8x100m strides
21
Mileage
B:30-38
G:24-32
OFF
400 situps
30-45 push-ups / 22
HARVESTON PARK
Out easy 20 min. back steady 15 min, cool down 15 min
Situps / 23
VMHS
Toulon Trail
40 min
8 cont. strides
Strength / 24
Cole Canyon El
50 min.
Situps / 25
VMHS
L.A. Park
WU 15, 5x3min on 2 min jog, CD 15min
Strength / 26
HARVESTN PARK
60 min
Situps / 27
ON OWN
35 min
8x100m strides
28
Mileage
B:33-45
G:25-36
N: 7
OFF
400 situps
30-45 push-ups / 29
HARVESTON PARK
WU 15
Steady 2x6min, 4min, 2min, on w/2min jog
CD 15
Situps / 30
VMHS
Acacia Pk
50 min
8 strides
Strength / 1
VMHS 7:30am FIRST DAY OF CAMP
MurrietaOaks
R)40 min
M)25 min
N)15 min
Situps / 2
7:30am
R)Llama/ Target
50 min
M)30min
N)15 min
Strength / 3
7:30am
VMHS
Tempo – Campus Perimeter
WU 15 R)20min
M)10min
N)WU/CD
CD 15 / 4
ON OWN
R)65 min
M)45 min
N)30 min

Vista MurrietaHigh School

2015 Boys/Girls Cross Country

Day /

Date

Place

Opponent

Facility

Time

/ Leave
Saturday / 9-12-15 / Away / Laguna Hills Invitational / Laguna HillsHigh School / Meet
@
Laguna 6:30 / No
Bus
Saturday / 9-19-15 / Away / Mt. Carmel
Movin Shoes
XC
Invite / Morley
Field
San Diego / Meet
@
10:45am
Starts @ 12pm / No
Bus
Saturday / 9-26-15 / Away / Billy
York
Invite / Riverside
1010 Orange St.
Riverside / Meet
@
6:30 AM
Starts 8 AM / No
Bus
Wednesday / 9-30-15 / Away / 1st League
Chaparral / TVHS / Starts @4:00 / Bus
2:00
Wednesday / 10-14-15 / Away / 2nd League Murrieta Mesa / Vail Lake / Starts @4:00 / Bus
2:00
Saturday / 10-17-15 / Away / Inland Empire Challenge / Glen Helen Park / Meet
@
Glen Helen Park
6:15 / NO
BUS
Saturday / 10-24-15 / Away / Mt. Sac
Invitational / Mt.SacJunior College / Meet
@
Mt. Sac TBA / No
Bus
Thursday / 11-5-15 / Away / League Finals
MV / Diamond Valley / 2:00 / Bus
12:00
Saturday / 11-14-15 / Away / CIF Prelims / TBA
Saturday / 11-21-15 / Away / CIF Finals / TBA
Saturday / 11-28-15 / Away / CIFState / TBA

NUTRITION

A number of factors influence the body weight of adolescent athletes. Many young female Athletes are concerned about their appearance and eat less than they should to appear thin. However, restricting calories can have a negative impact on performance and health. As calorie consumption decreases, so does nutrient intake. The minimum requirement for high school athletes should be roughly 2,000 to 2,200 calories per day. Athletes eating less than 1,800 calories a day probably don’t consume adequate amounts of vitamins, minerals and protein. This can cause depleted fuel stores, muscle wasting, weakness, fatigue, stress fractures and impaired performances.

Some athletes have a hard time increasing their calorie intake because the volume of a larger meal causes them discomfort, especially if they are training soon after eating. Athletes juggling a heavy academic schedule with training and part time job may have difficulty finding the time to eat. These athletes can benefit from eating several small meals and snacks throughout the day.

WATER- WATER- WATER-WATER-WATER- WATER-WATER!!!!

*Iron*(FERRITIN): If your athlete is complaining of low energy level, it may be due to low Iron. Doctors can measure two types of Iron. General Blood Iron and Ferritin. Most only check for general iron. It is important to REQUEST that they test your althletes FERRITIN. If the readings show levels 0-10(risk of injury), 10-20 (Really Bad) 20-30(Bad) 30-40 (OK), 40-50 (Good), 50-70 (Excellent). It can take an athlete 3-4 months to fully recover.

Iron in red meat is absorbed into the body at 70-80%, by far the best way to get it in the system. Iron supplements are absorbed into the body at only 20%. Red meat should be consumed 2-3 times a week. Consuming milk or calcium supplements within an hour on either side, will limit the amount of iron absorbed into the system. Calcium blocks iron. Vitamin C, on the other hand will increase the absorbing of iron.

Please consult with your Doctor in all cases.

If you are seeing a Doctor for a checkup, ask for the Ferritin test.

PRE-COMPETION MEALS

The primary purpose of the pre-competition meal is to provide energy and fluid for the athlete during a meet.

*Carbohydrates: easy to digest, quick source of energy.

(1 hr. before a race, small meal 300-400 calories, whereas a larger meal can be consumed four hours before exercise.)

**********BRING LUNCH TO SCHOOL***********

POST-COMPETITION

It is essential to refuel the body within 15 minutes of a hard race or run!!! Since Carbohydrates are the first source of energy burned in your body they should be the main item refueled. Make sure you eat something high in carbohydrates with a little protein.

** IDEAS**: Protein Bars, Peanut Butter and Crackers, Chocolate Milk.

(SOMETHING IS ALWAYS BETTER THAN NOTHING)

A PARENT’S GUIDE TO CROSS COUNTRY

Congratulations! Your student athlete is now part of a great Cross Country Team @ Vista Murrieta High School. Here are a few items of interest that will help you understand the high school experience.

Commitment: 6 Days a Week Monday – Friday

*Summer: 7:30 – 9:00

* School: B days 6th period until 3:30 After School

A Days After School until 5:30

Saturday Mornings On Own 7:30 / Races Days 5AM – 2:30 PM

************FULL Participation in ALL Fundraisers Required************

Transportation: All Invitational’s are Meet @

Uniforms and Camp Information

All returning JV runners can reuse the prior year’s uniform, sweats.

New Runners or runners with no uniform or sweats, may choose to purchase their own uniform and sweats to keep for the following years or as a high school memory. Please contact coach if you don’t choose to purchase your personal items.

Buddy’s All Stars: Buddy’s will handle all personal orders. Please find the link to Buddy’s on the Cross Country Web site at the end of May. You may shop for your items on-line directly with Buddy’s. Last day to order will be July 17TH.

ADULT ED SUMMER CLASS

July 1stTeam Camp: Running @ Harveston, Plateau, Cole Canyon & VMHS. Summer School Tuition: $150 (Summer attendance not required, but helps the athlete grow.)

July 28th – July 31ST Big Bear Camp *Top B/G up to 15 each Only* BB Camp Tuition: $100 ( Attendance not Required) Workouts given to those who don’t attend.

CLASS RESUMES:Aug. 3rd – Aug. 11thth (August 13thTRYOUTS, School Starts Aug 12th)

Parent Handbook

*I have a question for the coach, when should I speak with them? A) Have athlete ask first. B) Make an appointment to speak with Coach.

****PLEASE DO NOT APPROACH COACHES WITHOUT FOLLOWING THE ABOVE FORMAT*** PLEASE DO NOT ENTER PRACTICE AREA AT TRACK***

Team Selection Process

Teams are selected by looking at the team needs for the season. Athletes will be selected to fill spots based on Team Dedication, Attendance, Varsity Attitude, and Overall Contributions to the team as well as Race & Practice Performance. Post League Teams will be selected using the above criteria as well as season performances. League Finals is very heavily weighted for CIF & State, but is NOT the only factor.

No games, no favorites, no drama. We realize that it can be emotional and everyone wants to be on the line, however, all athletes and parents need to understand that the process is designed for us to put out the team that we believe gives VMHS the best chance to win. If an athlete is not selected, it simply means we like our odds better with another athlete at that moment in time. Please respect our selection process and understand that your athlete has played and will continue to play a critical role as a member of this team at all levels and races.

WHAT IS CROSS COUNTRY?

Cross country is a team running sport that takes place in the fall on a measured 3-mile loop over varied surfaces and terrain. Our home course is located at Los Alamos Sports Park, the course is made up of dirt and cement. Many Cross Country meets are held on school campuses, dirt trails, park grounds, and sometimes on golf courses.

HOW CROSS COUNTRY IS SCORED

A Cross Country meet is scored by each team adding up the places of its top 5 finishers. As in golf, the low score wins. For example, a team that scores 26 points places ahead of a team that scores 29 points as follows:

VISTA MURRIETA MURRIETA HIGH

1 2 4 3 5 7 6 8 10 9 ______

SCORE26 29

(VISTA MURRIETA WINS!)

A team’s 6th and 7th finishers can also figure in the score if they place ahead of others teams’ top 5 finishers. When that is the case, they become “Pushers” by pushing up their opponents’ scores, as follow:

VISTA MURRIETA MURRETA HIGH

8 7

9 (10) (11) 12

SCORE 2829

(VISTA MURRIETA WINS!)

Only a team’s 6th and 7th finishers can be pushers, regardless of how many of its runners may finish ahead of an opposing team’s top 5 finishers

Summer Schedule

Mondays & Fridays:Harveston Park

Tuesday & Thursday: Vista Murrieta

Wednesday Cole Canyon Elementary

Saturday: On Own/Possible Team Run

*Location may change due to weather or team activities*

7:30 – 9:00

Summer Training Locations

*ALL PRACTICES BEGIN AT 7:30AM – BE THERE AT 7:20

Sun / Mon / Tue. Wed. / Thur. / Fri. / Sat.
OFF / VMHS / VMHS
VMHS 1
Meet at the Track
First Day!!
7:30 AM
Meet at the Track / 2
Meet at the Track
7:30 AM / On Own 3 / On Own 4
5
OFF / Harveston 6
Sports Park
(Off of Margarita – turn into Harveston residential area on Harveston Dr. Turn left. Follow road around to Sports Park. Meet at tables near playground.) / VMHS 7
Meet at the Track
**TIME TRIAL**
Parent Mtg. / Cole Canyon 8
Elementary-
(Clinton Keith West over 15 Freeway, left on Club View, left on Via Moreno, left at Cole Canyon Elementary. Meet in Parking Lot.) / VMHS 9
Meet at the Track / Harveston 10
Sports Park
(Off of Margarita – turn into Harveston residential area on Harveston Dr. Turn left. Follow road around to Sports Park. Meet at tables near playground.) / 11
12
OFF / Harveston 13
Sports Park / VMHS
14
Huntington Beach 16
Team Beach Day!
Meet at VMHS / Cole Canyon 15
Elementary / VMHS
16 / 17
Harveston / ON OWN 18
19
OFF / Harveston 20
Sports Park / VMHS 21 / 22Cole Canyon / VMHS 23 / Harveston
24 / ON OWN 25
26 / Harveston 27
Sports Park / BIG BEAR 28
OR
ON OWN / BIG BEAR 29
OR
ON OWN / BIG BEAR 30
OR
ON OWN / BIG BEAR 31
OR
ON OWN / ON OWN 1
2OFF / Harveston 3
Sports Park / VMHS 4 / Cole Canyon 5
Elementary / VMHS 6 / Harveston 7 / ON OWN 8
9OFF / Harveston 10
Sports Park / VMHS 11 / VMHS 12
First Day of School!! / VMHS 13
SCHOOL!! / VMHS 14
SCHOOL!!
Tryouts / TBA 15
Long Run!

School