California State Championships Info

 Hey Team!  Only a few days to go until the California State Cross Country Championships.  

I'm posting a number of pieces of information here regarding the meet.  If you are planning to attend the meet, please read through this information carefully.

Tickets

Tickets can only be purchased through GoFan.com.  Follow this link to buy your tickets for the meet

Meet Information

The CIF has posted information regarding the meet on its website.  Follow this link for park map and parking info as well as a race schedule.

State Rankings

After a brief appearance in the top 10, we're back out.....That's OK, the race isn't run on paper, it's run on the cross country course.  We are as ready to run fast as anyone.  Here is a link to the rankings for all 5 divisions

Itinerary

Friday, 11/25

• 8:45 - Meet @ HHS back parking lot
• 9:00 - Depart for Fresno
• 10:30 - Arrive at Fresno, jog course, light pre-meet workout
• 11:30-12:30 - Puruse the expo.  Kids can usually find great deals on shoes or other running apparel.  State meet merchandise can be purchased as well.
• 12:45 - Lunch
• 1:30 - Drive to Hotel and Check In, shower, unpack, relax, etc...
• 5:00 - Leave for dinner (Wear team gear) 
• 7:00 - Hughson vs. Livingston Bowling Showdown
• 9:00 - Return to Hotel
• 9:30 - Lights Out

Saturday, 11/26

• 6:00 - Rise and Shine
• 6:15 - Breakfast
• 6:45 - Pack and depart for course
• 7:15 - Arrive @ Woodward Park.  We will set up near the Valley View Picnic Shelter
• 8:30 - Divison 4 Girls Race
• 9:30 - Division 4 Boys Race
• 12:00 - Depart Woodward Park
• 12:30 - Lunch in Madera
• 2:00 - Arrive @ HHS back parking lot

Parents heading down on Friday

If you are planning to come down the night before the race, you are welcome (encouraged) to participate in our team dinner and activities.  Please let me know ASAP so that I can make dinner reservations 

Week 26 Workouts

 Thisis it!  Officially 6 months from the day we started at the end of May!  I'm so proud of you guys.  Let's go down to Fresno and run free!

Week 26 Workouts

Week 25 Workouts

 Week 25....or as I like to call it, week 1 of state preparation.

Varsity boys top 7 + Sophie have made it to state.  I'm looking for a couple of girls or a couple of our guys that are in the 20:30-21:30 5k range to train with Sophie for the next two weeks.  You could take your two weeks off after the state meet.  

Section Championships Tomorrow!

 Hey team!  This is it.....The race for the blue banner.  

Our varsity boys go in as the heavy favorite to win a D4 title.  Our varsity girls go in with a shot to win grab a top 3 spot and qualify for the state meet.  If these two things happen, it will be the first time in school history that we've qualified both varsity teams for the state meet.  It should be a very exciting day!

Here is the itinerary:

8:15 - Meet at HHS back parking lot, load bus

8:30 - Depart for Folsom High School

10:30 - Arrive Folsom High School.  Set up camp by the art room

12:00 - JV boys race

1:10 - Varsity boys race

2:40 - Varsity girls race

4:20 - Sophomore boys race

4:45 - Awards ceremony (High School Ampitheater).  Yellow T-shirt.  Black Pants, Grey Hoodie

5:30 - Dinner stop in Folsom

6:00 - Depart for HHS

8:00 - Arrive HHS

As with last week, we are responsible for having at least one adult at the finish chute.  This week, there is a better opportunity to see some of the race from the chute.  If you are able to help for an hour or so in the chute, while your kids are not racing, I would really appreciate it. 

2015 Girls on the Award Stand
They won in 2016....and this is the last time any HHS team won a section banner.  Let's break the streak!

Awards Night!

 Hi Team!

I know we're not done yet with our season, but it's time for the fall sports awards night.  Our tradition is that athleres and parents from all of the fall sports will meet in the theater at 6:00 PM for athletic department academic awards.  We will then split off in our teams to various parts of the campus for individual team awards.

Cross Country doesn't have to go too far....we get to stay right in the theater.  

Before we start our team awards, we'll have a potluck dinner.  Plese see the list below for what to bring

Seniors and family - bring a main dish

Juniors and family - bring a side dish (salad, pasta salad, etc...)

Sophomores - Bring drinks (enough for 8 people)

Frehsmen - Bring dessert

If you are done with your season, please return your uniform at the awards banquet night.  

I look forward to seeing you all there. 

Week 24 Workouts - Section Championship Time BABY!

 Here it is.  Week 24

CIF-SJS Sub Section Info

 Parents!  Tomorrow is the Sub Section Meet

The meet will be held at the Calveras County Fair Grounds in Angels Camp.  Races will be going on all day.  However the Small School races will not start until after noon.  Please see the schedule below

Varsity Boys - D4 12:50

Varsity Girls - D4 1:50

JV Boys D 3,4,5 - 2:10

Frosh Soph boys D 3,4,5 3:10

Frosh Soph Girls D 3,4,5 3:25

Races will be starting every 15-20 minutes.  I have only listed races in which we have teams competing.

Our Schedule

9:15 AM - Arrive HHS

9:30 AM - Bus Departs

11:00 AM - Arrive at Frogtown

5:00 ish PM - Depart Frogtown

6:30 is PM - Arrive at HHS

School Responsibilities 

As you may have noticed, cross country is not like other sports.  Not only do spectators have to run around to see the races, but at this meet, each school is expected to provide helpers.  Our assignment is to provide helpers at the finish chute.

Since I'm sure you're wanting to go to watch your kids race, I understand that you don't want to get stuck in the chute all day.  So, we can take turns.  If your athlete is not racing until a a later afternoon race, I'd appreciate if you could help in the finish chute for the varsity races.  If you athlete is in the varsity race, I'd appreciate if you could relieve one of our parents who went to the chute for the varsity races.  

If we do it this way, nobody should have to spend more than 90 minutes at the chute.  I appreciate your understanding in this matter.  

Week 23 Workouts

 We're getting down to it!.  VB, we need to keep the mileage up for one more week.  This will be an 80-85% Week.  Only one real "Workout", which will be on Wednesday.  Easy workouts but easy mileage. That's the key to maintaining our fitness as we get fresher and fresher.  

Here's The Workout Sheet

Week 22 Workouts - TVL FINALS, BABY!!!

Hey Team.  Here's the workouts for the week.  

Let's have a great week and a great TVL finals meet!

Week 20 Workouts

 Link to Week 20 Workouts

Hughson Supercross Sign Ups Needed

 Hi team!

We're less than 1 week away from our biggest fundraiser of the year.....the Hughson Supercross Invitational.  This event is a success every year because parents and alumni step up to volunteer.

Please take some time out of your Saturday to help make this year's event another success.  We don't care if you have experience, we'll train you :).  There are a number of job slots available.  I'm sure you'll find something you can help with.

Here's the link to the sign up

Pacific Grove Invitational Information

 Hi Team:  

We're less than a week away from our trip to the coast and to the Pacific Grove Invitational to be held at the Palo Corona Cross Country Course in Carmel.  This will be a long, but fun day for the team.  If you're a parent planning to attend, please see the Spectator Guide for the meet.  

Please view the followint itinerary and make sure you bring all of your uniform, water, snacks....

• 5:30 AM: Varsity Boys Depart from HHS back parking lot (VB are going earlier so the rest of the team does not have to wake up as early.
• 5:45 AM: Team meets at HHS back parking lot
• 6:00 AM: Team departs HHS 
• 8:30 AM: VB team arrives at Palo Corona.  We will find a team area and set up out tent.
• 9:00 AM: Team arrives at Palo Corona
• 10:00 AM Varsity Boys Race.  Races will follow, according to the linked schedule
• 2:30 PM Depart Palo Corona and drive to Salinas River State Beach
• 3:00 PM Picnic @ Beach
• 4:15 PM Depart for HHS
• 7:00 PM Arrive HHS back parking lot. 

Week 19 Workouts

 OK Team.  We should be feeling a little fresher coming out of our mini training break.  Here are the workouts for the week

Week 19

You'll notice that for the top groups, the mileage is a bit lower, but we are starting to incorporate strides a couple of times a week.  For the lower groups, we are keeping the mileage the same, or slightly increasing it.

The difference is that for our top groups, you are at or very close to your top aeroibc fitness that you will achieve for the season.  The goal for you guys is to now start taking the fitness you've gained through the long, grindy workouts of the summer and early season, and turning that fitness into something that will allow you to throw down for 5k.  We will not completely abandon our aerobic development workouts, but those will drop from the primary focus of the week, to a more supporting, maintenence type scenario

For the lower groups, as you continue to gain fitness, we will continue to gradually increase your training volume.  During this next month, many of you will do the longest runs of your life, and then a week later, go further, and then a week after that, go further again.  This is where you are in your development....you are ready to start packing in some aerobic running.  

We're not sprinters, but........

 Hey guys, as we progress toward the middle and late season, we need to start changing our lifting schemes a little bit.  The first thing that we need to understand, is that we are lifting, not to become better runners, but to become better athletes overall!  So, our lifting program needs to reinforce positions and movements that are fundamental to sports performance

One of our movements, the dead lift is fundamental.  Not only does it train the low back, glutes, quads, and hamstrings, but it builds strength in a way that will allow us to coordinate those muscles to create a powerful jumping and accelerating motion.  Now it's time to move beyond the dead lift.  We will replace the dead lift in our lifting program with: Power Shrugs, High Pulls, and Power Cleans.  For the next week or two, we will learn the power shrug.  As we get better at that, we will transition to High Pulls and once we've mastered that lift, we will transition once again to Power Cleans.

Please view this video for instruction on how to perform the power shrug and high pull exercises.  As we progress from dead lift to power clean, remember this:  As the exercise becomes more complex, we need to lower the weight and perform the movement FASTER.  After all, we aren't training for a strongman competition....we're training to RACE

We will replace our split squat with a Bulgarian Split Squat.  Please watch this video on how to perform this exercise

Iron Supplementation

 Hi Team.

In speaking with a number of college coaches and some of our own athletes, it has become apparent to me that the vast majority of us could benefit from some sort of iron supplementation.

As runners, we rely on our blood's ability to transport oxygen to our muscles.  In running, however, we are especially prone to losing iron.  Every time we take a running step, some of the red blood cells in the blood vessels of our feet are crushed.  As a result, many runners (especially females), struggle with iron deficiency anemia.

Just this season, Cailin was diagnosed with almost zero iron in her blood.  Coincidentally, her running was terrible and she was always tired.  Her doctor put her on an iron supplement and within 3 weeks she went from doing some of the worst running of her life, to becoming our top runner.  

I understand that most of you have blood iron levels within the normal range.  However, if you can boost your iron levels (and by extension your hemoglobin levels) by just one percent, you will see a dramatic improvement in your running.  After all, 1% faster in a race that takes 20 minutes is 12 seconds, 2 percent is 24 seconds and 3 percent is 36 seconds faster......I think that for most of us, it's worth a shot.

There are two options for iron supplementation:  Tablet form and Liquid Ferretin.  Ferretin is an iron bearing molecule found naturally in our blood and is one of the products that your body would make from any sort of iron you consume.  Many coaches recommend that their athletes take liquid ferritin.  While this is the case, iron can also be taken in a pill form.

Here is a link for Flora's product, which has been recommended to me.

Here is a link to a review of iron supplements.  

Remember, you are probably getting a fair amount of iron for your diets, so you don't need to take huge amounts.  As a matter of fact, iron supplementation can sometimes lead to upset stomach or constipation.  So your best bet would be to take a small dose.  

Woodbridge Trip Itinerary

 Hi Team

Sorry it's taken so long to get this information out.  I've been busier than a 1 legged man in a butt kicking contest.

Trip Itinerary

I anticipate a great trip.  Your kids should bring money for food on the way down, breakfast on race morning, and a meal on the way back, plus we will have some sort of afternoon activity (mini golf, anyone?) during the day on Thursday and your kids may want to purchase some merch at the meet.   

Homecoming Snack Bar Volunteers Needed

 Hey team!  

It's time for the first of two great fundraising opportunities for our team.  We are signed up to provide workers for the snack bar at the Homecoming Game against Livingston HS on September 23rd

While procedes from the snack bar go directly to the athletic boosters, we are also able to have athletes selling raffle tickets in the stands during the games that we provide workers in the snack bar.  Plus, the money that goes to boosters ends up coming back to our teams in the form of: uniforms, tournament entry fees, help with equipment purchases, etc....

If you are in town and able, I would really appreciate you taking time to volunteer for a shift (or two) in the snack bar at homecoming.  We need to provide 12 workers per shift, so if you're hoping that someone else might cover it before you have to sign up.....don't! :)  The link to the sign up genius is below.

https://www.signupgenius.com/go/10C0F4FA4AA2CA3F8C16-homecoming1

Camp Video Finally Posted

 Sorry this took so long to get up guys.  I hope you like it!

Beach Trip

 Itinerary Thursday - 7/14

• 7:00 AM - Meet at back parking lot
• 7:10 AM - Depart
• 9:50 AM - Arrive at Nisene Marks State Park
• 10:00 AM - Run for up to 90 minutes
• 12:00 - Go to beach, picnic, BBQ, etc....
• 2:30 - Load vans to return home
• 5:30 - Arrive HHS back parking lot.  

Meals

You don't need to worry about bringing food.  We will provide a picnic lunch at the beach.  You may want to bring some extra snack and you may want to bring some additional money for when we stop along the way (we will make a 1/2 way bathroom stop at CASA DE FRUTA)

Head Count

I need to know how many of you want to go by tomorrow afternoon so that I can plan for food. 

Camp Update

 Check the camp page for an updated travel order

Also, I just received word from the Brooks family that, as a result of the Caldor Fire, there is still no internet access at the cabin....so, bring a book ;)

Fear not, there is still plenty of fun stuff to do up there and camp should once again be awesome!

BEE VARSITY UNIFORMS - ON THE WAY!

 Ladies and Gentlemen.  As promised, I've ordered special uniforms for runners not able to make OUR varsity team, but fast enough to make any other varsity squad in the TVL.  We'll have a lot of competition for our top 7 this year, let's see what kind of competition we can generate for our second seven!

Summer Running Info, Part 2

 Now that we've gotten a little ways into our summer and started getting miles under our belts, it's time to start thinking about some faster paced training.  I'm attaching a spreadsheet that lays out what I consider to be a perfect progression for what we're trying to achieve this summer.  

Before you dive into the spreadsheet.  Let me lay out the rationale behind the numbers (This is for the experienced group)

• Main effort of the week - Tempo Thursdays.  You can't reach your best in cross country unless you can do good tempo runs.  We're going to start with broken tempos (2 mile intervals, 5 minute intervals) and gradually progress to a 4-5 mile continuous tempo run.  You will notice that each time we do a tempo effort, there is less rest between reps.  By the end of the summer, it will be a continuous run.  
• Secondary Efforts of the week- Monday CV or VO2 max days.  These days are slightly faster than thresheold.  We're going to start with a very small volume of these efforts and gradually add volume to them. 
• Supporting Cast- Wednesday short sprint day, Saturday Long Run day, and LOTS of volume.  It is important, especially over the summer, that we prioritize MILEAGE.  This means that the supporting cast is REALLY the star of the show.  None of these runs should leave you wiped out.  Rather, they should build the foundation to keep you from being wiped out as our tempos, CV, and VO2 workouts start to get more difficult.  

For the Beginners

1. Goal #1 - Build general fitness.  We'll continue to do this at practice through: Broken runs, Circuit Training, Drills, and Weights.
2. Goal #2 - Start to learn to pace yourselves.  You'll notice that we are doing LOTS of days of 400 repeats and that as the summer goes along, each workout will have more 400s.  Most of you will race 2 miles this year, so it is my goal that by the end of the summer, you can do 2 miles worth of 400s at a respectable race pace.  As the season progresses, we'll concentrate on taking less and less recovery until you get to the point where you can do all 2 miles at your goal pace, without taking any rest. 
3. Goal #3 - Build the endurance to run at least 50 minutes without stopping by the end of the summer.  Do this by gradually lengthening the time you run for on the days we don't practice.  For some of you, 50 minutes might only get you 4 miles.  For others, you may get 6-7 miles in 50 minutes.  These longer runs build the endurance for your bodies to handle the harder, faster workouts we'll be doing.  
4. Goal #4 - Run as much total mileage this summer as possible without injuring yourselves and breaking down.  For some of you, this might only be 100 total miles.  For others it might be 300-350 total miles .  If you are currently struggling to run 1-2 miles without stopping, it is unlikely that you'll total more than 100 miles this summer.  That's OK, everybody has to start somewhere.  If you are already able to easily do a 3-4 mile run, then you may want to shoot for a 300 mile club shirt.  Never make any of your runs so long, or hard, that you are exhausted.  Run long enough to be pleasantly tired.  That's all.  

Doubles

• Experienced athletes are expected to double AT LEAST 3 times per week, on the days that we meet for practice.  None of our runs on those days will consist of that much volume, so those days are perfect to add a second run  in the afternoon that will help get you heat acclimated.
• You will see a column on the spreadsheet that says "Doubles: Yes, No, Maybe"  Double for sure on the yes days and maybe double on the maybe days.
• Beginners, you'll notice that there are a number of days with a Maybe.  If you want to do a second easy run of 1-3 miles in the afternoons on some days, that would be a great idea.  

Summer Running Template

 Hey Team!

I've had a few questions about what our summer training is going to look like.  Well, it'll look like this.

1. Run as much mileage as you can do safely and comfortably.  Michael Morrett went from being a far below average guy to being one of the top runners in the TVL after he had an 800 mile summer.  
2. Do some strength training and core.  If you're coming to practices, we'll take care of that then.  If you're traveling, try to do basic stuff like lunges, planks, push ups, crunches, etc.... If you can find a bar, do pull ups.  
3. Our 2 week training rotation will focus largely on threshold work.  There will be a little top speed stuff and a little race pace stuff.  It will look something like this for our experienced athletes:

• M: CV intervals + weights + Double as needed for mileage
• T: Easy mileage
• W: Top speed, short sprints + Weights + double as needed for mileage
• Th: Threshold intervals + double as needed for mileage
• F: Easy mileage
• Sat: Long in one or two runs
• Sun: Off, very easy, or cross train.
• M: vVO2 max intervals + weights + Double as needed for mileage
• T: Easy mileage
• W: Top speed / speed endurance (aka fast 150s) + weights + double as needed for mileage
• Th: Tempo run + double as needed for mileage
• F: Easy mileage
• Sat: Long in one or two runs
• Sun: Off

Early on during the summer, the focus will be mostly on mileage.  The workouts listed will be very small in volume.  As we progress, we'll try to keep the mileage high and gradually bring the volume of tempo and threshold stuff up to match.  For instance, a 3 mile tempo in June should become a 5 mile tempo by September.  

For the Newbies

The focus for you guys will be just to establish some basic athleticism.  I know some of you are already quite advanced in other sports.  We first want to make sure that your legs, shins, and feet are strong enough to handle the pounding from this sport.  We'll focus on a lot of general fitness stuff and interrupted running.  As you get more fit, we'll add more continuous running to the mix.  

Summer of 2022 off and Running!

 Hey Team! Time to start thinking about summer workouts.

I know a number of you have been putting up mileage already.....I've seen some pretty good numbers on Strava.  We'll meet as a team for the first time this summer on Wednesday, June 15th at 7:00 AM.  Keep on running OYO until then.  

I need a chaperone for camp

Camp will be from July 22nd to 27th this year.  I'll be getting more information on the camp page as we go along this summer. If one of your parents is interested in a week in the Sierras, have them contact me on the remind app.  

Beach Trip

I'm looking to do a beach trip in early July.  I'll need a parent drive for that.  We'll go run at the Forest of Nisene Marks State Park and then go have a BBQ at Seacliff Beach.  I'm looking at July 14th for the trip.  I will likely need at least one parent volunteer to drive (and maybe more) depending on how many team members want to go. 

Fundraisers

We'll do a couple of fundraisers this year.  I fully expect that my varsity athletes will all participate in our summertime drive thru dinner ticket sales.  Proceeds from that fundraiser will go toward the cost of the Woodbridge trip in September