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Coronado
High School Workout Friday July 3rd Meet at the Spreckles Park Bathrooms at 8:15 AM we should return by
10:15 AM, or so. It's summertime - time to get ready for Cross Country During the summer months we get together a couple of times a week to travel to various locations in San Diego for variety, hill training, repetition training or to run with other schools. Other days you'll be running on your own or with your own group of friends. The most important part of summer training is to put-in the miles needed to build a base to carry you through the season. Championships are won during the summer, not in the fall. There are several get-togethers each week where you can go to run with others. One of the most popular with the high school group is the Patrick Henry Summer Running Series where runners not only from Patrick Henry but from many other schools meet on Saturday morning for a 45 minute to an hour training run. Everyone is invited and there usually will be groups suitable for any level of fitness. Movin' Shoes also has runs that start at 6pm from their Escondido store on Monday and from their Pacific Beach store on Wednesday. The Monday Escondido series is sponsored by various shoe companies and free to all. Here is a flier with that info. The Wednesday series isn't on their website but show-up at 6pm for the run. Another place you can get-in a quality workout is the San Diego Track Club's Tuesday interval workout run by their coach Paul Greer. While technically you should join their group, he doesn't mind if you show-up for a workout from time-to-time. As a team, we'll also travel across bridge for targeted runs. There is no schedule for that but if you get on our message board and we have your email address we'll keep you updated. The message board link is here (for now) but is also at the top of this page under the Tiki logo. You'll need a password to get to it the first time so if you haven't received it yet email me and I'll send it to you. This is also where I'll post more team specific info. There’s lots of training info on the web some of it good some not appropriate for high school cross country training. There’s no magic workout that will make you a better runner overnight. The key is consistency and following a training plan to the end. Here’s a link to Alberto Salazar’s 10 Golden rules of running regarding Consistency, Recovery, Mileage Increase, Where to Run, Pace, Whole Body Strength, Shoes, Form, Pushing Yourself and Technology. It’s a short informed read. Several months ago there were links to a series of training videos he did for Mastertheshift.com. That spot is now occupied by a series Ryan Hall is doing for them so it’s based on Marathon Running. However when Salazar's presentation was up I downloaded all the videos and if I can’t find an archive link, I’ll upload them to my server. Part of Salazar’s presentation was a strength flexibility download that you can get here. For those new to Cross Country or our program, a scoring team is composed of 7 runners. Meets with another school (called dual meets) are scored by adding up the finish places of the first 5 runners from each team with the other two finishers taking-up places that "push back" the score of the opposing team. Because no team in our league is large enough to field multiple teams, everyone runs at the same time and only the top 7 runners from each team are counted in the score. Tie scores are broken by the finish position of the 6th finisher from each team. The invites, when there is a so-called "varsity race," are scored the same way but schools are normally limited to 7 runners. Usually there will also be a "JV" race and often various grade-level races. These races generally don't have a seven runner limit. This is a good time to point-out a big difference between dual meets and Invites. A team can be unbeatable in dual meets with three really good runners. However if they can't back them up with good 4th and 5th runners they can be dismal at the invites. This is because a 1-2-3 finish in a dual meet mathematically locks the meet so the other team can't win even if they put all 7 of their runners between the 3rd and 4th runners of the team that went 1-2-3. In that case the score would be 1+2+3+11+12 = 29 for the team that had the top three finishers and 4+5+6+7+8 = 30 for the other team (their 9th and 10th finishers don't count in the score). In bigger meets there are many more runners who will finish in front of the slower runners so the 1-2-3 rule doesn't work. At invites, the league finals, the CIF finals and the State meet the 4th and 5th runners have more impact on the team score than do the front-runners. I bring this up mainly to make the point that Cross Country much more of a team sport than track and field. Sure it has it's individual sport aspects like track but you can't advance to the state meet as a team in track like you can in Cross Country. Bill and I want all of our runners to reach their potential whether they're the #1 runner or the last JV runner. We never cut anyone for their running ability and everyone with a positive attitude gets to compete.
| TRACK Lots of new Track Several Islanders make DyeStatCal's Elite Grade Level List: Sadie Gimber in the 400, Sallie Privett and Annie Lovering in the 1600, Will Bartsch in the Pole Vault and Cassie Callahan in Three Events -- Triple Jump, Long Jump and 300 meter Hurdles. Past and Present School Track & Field Records Boys Girls Results and Individal stats for our team are available on Athletic.net. Scroll down to see meet results . Individual stats. Stats by event. San Diego Track Magazine for full section coverage. For State Coverage see DyeStatCal.com Coronado Islander Sports Foundation San Diego Track Club Running Network Track & Field News Runner's World High School Runner Running Times IAAF USATF McMillian Running Calculator Great for determining workout pace Lots of other Calculators on the SDTC Website |
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Cross Tentative 2009 This is our year to have our dual meets on Thursday. The Schedule above shows these meets as Scheduled by the City |
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2008 Track Photos This is a Flickr collection of all the photo sets I've uploaded for 2008 track season. There are over 2200 shots to choose from. |
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13 March: Madison Dual meet -- Results and photos for Madison dual meet, Tiger Relays, and Bronco Invite
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