Athletes,
During the week of February 15, while school is on break, the schedule is as follows:
Workouts will be Monday through Friday at 8am sharp (no five minute wait around, we are planning to launch at 8!).
There is an athlete zoom meeting at 3pm, Monday, February 15.
There is a parent information meeting at 7pm, Monday, February 15.
There is a competition on Saturday, February 20, at Los Altos High School…Monta Vista Cross Country will race against Homestead High School. Currently, you should plan on arriving at Los Altos High School at 10:15 am to warm up for your race at 12:06pm. We are scheduled to be off the school grounds by 1:17pm. Please plan for your own transportation to and from Los Altos High School (201 Almond Avenue, Los Altos, California 94022). There will be more details provided at the zoom meetings and through the week.
For those of you that had already planned travel, basic workouts for the week are as follows (contact coach if you are unclear about details).
- Monday: 600 repeats. Warm up for 15 minutes, drill, leg swings, strides. Then run 8 to 10 x 600m at your CV pace (same pace as your 400s on February 6. If your 400s felt easy, or if you get half way through the 600s and feel comfortable, then try working your pace a bit faster but as always it is better to have more volume than more quality, and we don’t want you destroyed at the end of the workout). The total volume should be the same as your 400s. Recovery is 200m jog less than 2 minutes. After your 600s, take a five minute recovery then 6×30/30. Ten minute cool down, core and stretch, eat something and shower and feel very satisfied with the start of your week!
- Tuesday: Maintenance day, conversational pace. Total volume five to seven miles. Core and stretch.
- Wednesday: Endurance. Total volume should be six to ten miles at conversational pace, with hills if possible. End with six solid strides to remember you can run fast! Leg-based core and stretch.
- Thursday: Hill repeats. 6 to 8 short hills. Total volume five to seven miles. Core and stretch.
- Friday: Pre-race.
- Saturday: Race! (If you can’t race, a three-mile tempo day with five to seven miles of total volume).
