Boys & Girls Cross Country

Team Website- http://mvxc2006.googlepages.com/

Intermediate High School Summer Running

A More Specific Guide to Summer '08 XC Base Training
(9 Weeks Totaling 280 Miles)

June 16-22 (Week #1) (goal = at least 20 miles)
Although it may seem to you that the cross-country season is still a long way off, what you do in June may be more important than anything else you do this summer. To get yourself ready for a great fall season you must start early to develop your summer running habits and your sense of commitment to cross-country. If you do not start running right away and make it a daily habit, it will be much more difficult in July. Good runners run… run a lot… that's all there is to it. No one has ever found a short cut to successful distance running and I don't think you will either. RUN! What you run during these first few weeks is not as important as making your commitment is. Start a program where you run every day until it becomes your routine. The morning hours are better than later in the day for your body and for air quality. Get up, go for your run and you'll feel better all day (Endorphins, remember!?!?!). Running with friends or family members will also make it easier. Keep your running fun and don't let it become something you have to do. I'll get you into racing shape during the season, you just make sure you come in with a strong base and endurance. Your goal for this first week is to run at least 20 miles. Your mileage should include flats, hills, and once-in-a-while, some fartlek. Try to alternate between easy and hard days.

June 23-29 (Week #2)
OK, it's time to get a little more specific with your workouts. The goal for this week is 25 miles. Include at least one hilly run of 6-8 miles so that you start to strengthen your legs. (Remember, cross-country is an endurance sport). Your "short" days should be flat runs with a little increased tempo work. On one day, run 2-3 miles at a comfortable pace, then crank it up for about 5 minutes before dropping back down to your comfortable pace again for at least another mile or more.

June 30-July 6 (Week #3)
25 miles is your goal again. Start the week with an easy 4-6 miler over flat or gentle terrain. On the next day, try to run 8 miles like this: Run easy for the first two miles then push hard for mile three. Drop back down to an easy pace for a mile and then crank it up and run the 5th mile hard again. Finish the run with 3 more miles of comfortable running. Make sure the "push" segments are not on steep hills. The rest of the week's mileage is up to you.

July 7-13 (Week #4)
30 miles is now your goal. Try to hit the hills three times this week, but don't overdo it if you haven't been doing some hill work already. The run from school to Matador Point is a good one (easy) and there are a few trails at Ranch San Antonio that aren't too bad. Hill running is a good chance to do some "resistance" training. The most beneficial parts of your run are obviously those when you're running up hill. Focus on those segments and run them hard. When you reach the top of a hill, push your pace so that you start to learn how to recover without dropping down to a jog.

July 14-20 (Week #5)
Stay at 30 miles this week! Keep alternating between long and short days and never work hard two days in a row. Your body needs rest to perform at peak level and two or three days of hard work this early can break it down. Assuming Sunday was your day of rest, go for a nice long, slow run on Monday, say 8-10 miles. On Tuesday, run the railroad tracks or come over to school and run on our track alternating 3 minutes hard and 3 minutes easy until you've run 18 minutes. Stop, give yourself a short rest and then repeat. Jog at least 10 minutes for your cool down. Wednesday should be another comfortable run of 5-8 miles. On Thursday, challenge the hills. You might run comfortably to the base of Fire Trail and then push to Garrod Gate if you can. Be careful coming back down to save the knees. Friday and Saturday can be long, slow runs again.

July 21-27 (Week #6)
35 miles is now your goal. If you seem to be running well and are not having any health issues, try for two challenging hill runs with short flat days in between. I know you're itching to get back to the Power Poles and you should be ready by now. When you come back down to do your flat running, alternating 800s fast/slow is a great workout. Keep your faster segments crisp. If you're too tired to do them right, don't do them.

July 28-Aug 3 (Week #7)
Shoot for 35 miles again this week. If you seem to be running well and are not having any health issues, try for two challenging hill runs with short flat days in between. I know you're itching to get back to the Power Poles and you should be ready by now. When you come back down to do your flat running, alternating 800s at faster than race pace is a great workout. Keep your faster segments crisp. If you're too tired to do them right, don't do them.

August 4-10 (Week #8)
Shoot for 40 miles this week. Keep everything long, slow and comfortable with the exception of a little fartlek now and then. It's very important that you not over do your training here. I want you to come to mandatory practice feeling like you haven't been running enough. I don't want to see you dragging physically or mentally.

August 11-17 (Week #9)
Go for 40 miles again. Last week to log mileage for your X mile-club T-Shirts.

August 18th (Monday): First Day of Mandatory Practice! You'll be ready to Rock & Roll. Orientation, schedule, team rules, light jog.

August 28th (Thursday): TIME TRIAL

Congratulations to Monta Vista Cross Country for a great showing at the CCS championships

The girls team took 4th place, led Jean Feng (5th place individually) and Kelli Sum (19th individual). Jean Feng is going to the State Championships for the 3rd year in a row.

On the boys side Senior Yu Hsiao finished his season with a personal record, running 16:26, taking 20th place individually, and Kranti Peddada finished a strong Sophomore season, showing great promise for the future.

LEAGUE RESULTS

Boys Varsity: 5th (qualified two individuals to CCS: Kranti Peddada (10th grade), Yu Hsiao (12th grade))

Boys JV: 1st (League Champs)

Boys F/S: 1st (League Champs)

Girls Varsity: 5th (team qualified for CCS)

Girls JV: 2nd
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ALL-LEAGUE INDIVIDUALS:

Boys Varsity: Kranti Peddada (15th place)
Boys JV: Hiroaki Okajima (5th place)
Boys F/S: Jesse He (2nd), Boris Poutivski (4th), Alex Cheng (5th), Peter Feng (6th)

Girls Varsity: Jean Feng (2nd)
Girls JV: Shauna McKee (6th), Aileen Le (9th)

Monta Vista High School
21840 McClellan Road, Cupertino, CA 95014 (408) 366-7600
2007 Cross Country Schedule

8/13 First Day of Optional Practice 3:15PM
Mon Monta Vista HS (Baseball Field Bleachers)

8/20 First Day of Mandatory Practice 3:15PM
Mon Monta Vista HS (Baseball Field Bleachers)

9/5 Athletic Boosters BBQ and Team Parent Meeting 5:30-8:30PM
Weds Monta Vista Rally Court & Auditorium

9/8 EarlyBird Invitational 9:00AM
Sat Toro Park, Salinas

9/15 De La Salle/Carondelet Invitational 8:45AM
Sat Newhall Park, Concord

9/22 San Francisco Invitational 9:00AM
Sat Golden Gate Park, San Francisco

9/25 Central Park Invitational 3:15PM
Tues Central Park, Santa Clara

9/29 Stanford Invitational 2:15PM
Sat Stanford University Golf Course (select athletes)

10/13 Crystal Springs Invitational TBA
Sat Crystal Springs, Belmont

10/25 Lynbrook Invitational (FUHSD Championship) 3:30PM
Thurs Lynbrook High School, San Jose

10/30 De Anza League Championship 2:00PM
Tues Crystal Springs, Belmont

11/10 CCS Championship TBA
Sat Crystal Springs, Belmont (select athletes)

11/19 Awards Banquet 6:30PM
Mon Cupertino Room, Quinlan Center

11/24 CIF State Meet TBA
Sat Woodward Park, Fresno (select athletes)