7      
                                                        

                       jesuit  track & field/cross country









  
today's workout                      
How can I be better?  How can I help my teammates be better?  How can I honor the sport?

    
•we train for improvement
•be consistent - practice daily
•keep a training log at XCStats
"first half of the race: run with your head;
 second half:  run with your heart"
 Top SJS Returning Teams for 2013
1    2    Del Campo      1:23:06
2    1    Davis Sr.          1:23:51
3    3    El Dorado        1:24:38
4    2    Granite Bay     1:24:50
5    2    Jesuit                1:25:03
6    1    Woodcreek      1:25:39
7    3    Placer               1:25:55
8    1    Lincoln (s)        1:26:14
9    1    Sheldon            1:26:44
10    2    Rocklin           1:26:52
11    2    Roseville         1:26:58
12    3    Del Oro           1:27:17
13    4    Dixon              1:27:29
14    2    Whitney          1:27:50
15    2    Gregori            1:27:51
16    2    Bella Vista       1:27:52
17    1    Oak Ridge       1:27:54
18    1    Modesto           1:28:00
19    4    Ripon               1:28:13
10    3    Manteca           1:28:14
21    3    Oakmont          1:28:21
22    1    McClatchy        1:28:46
23    2    Vacaville           1:28:52
24    4    Christian Bros 1:28:58
25    4    Hughson           1:29:12

Collegiate Distance Running Programs
Sac State
USF
Chico State
LMU		 Santa Clara
St. Mary's
UCLA
Cal Poly SLO		 UC Davis
Claremont Mudd
USD
Creighton		 Iona
Seattle
Gonzaga

          
Arcadia High School produced perhaps the best high school cross country team of all time in 2010.  Here's what coach Jim O'Brien had to say in an interview four years earlier:

"It is an interesting group of former soccer buffs, PE "lap" recruits, younger brothers of former stars, and those who have indicated an interest in the sport since arriving at the high school, and just put their noses to the grindstone and done the work"

"They have proven to me that they all were willing to sacrifice and pay the price in training to accomplish our team goals. This group of guys are dedicated to each other and support one another - win or lose."

"Most all of them ran their summer goals of 1000, 900, or 800 miles and laid a tremendous endurance foundation on which to build our strength and speed phases. They all kept running logs and returned them to me periodically for me to chart their progress and make comments."

"we invite between 24 to 32 boys to attend our High Altitude Training Camp for 10 days up in Mammoth (invitations are based on summer training and ability to handle the stress we will be experiencing up there). Invitations are an honor and must be earned which helps to breed commitment."

Coaches who have influenced Arcadia's program:  Lydiard, Vigil, Daniels, Ray, Bowerman, Chavez. All emphasize a large volume of aerobic training:  80-90 mile weeks, 3000 mile years.

Coach Jay Johnson's Circuit Training series, Pt 1
 Coach Jay Johnson's Circuit Training series, Pt 2

Coach Jay Johnson's Circuit Training series, Pt 3

6 guys train for the Oly trials: 
•4 mi threshold run
•11 mile run at easy pace
•4xmile at 10k pace



•3x1mi with 1 min rest at threshold
•10 mi run @ 6-6:30 pace
•3200 in 10 min

Oklahoma State runs 6x1 mile

Leo Manzano does 9x300

Alistair Cragg with legendary Coach John McDonnell at Arkansas Golf Hill

Texas milers hill workout

University of Washington middle-distance workout


York HS - 5x1 mile workout



The Woodlands HS workout

Neuqua Valley Workout

Brent Vaughn drills

Shalane Flanagan drills

Chris Lukezic drills

Arcadia HS summer camp

David Torrence - former Loyola Cub, Cal Bear, now 3:34, 1:45 pro, does 6x800 on 5:00

University of Texas: tempo run + speed





 


Craig Lutz solo 8:52 Texas State



 Road to the Top

Track & Field
Achievement Levels
Cross Country
Achievement Levels
PR's
800 1600 3200 5k xc

vDOT
E
easy
75% pace
T
threshold
90% pace
I
interval
400 pace
Weekly
  mileage
Training
Pace
Tables
National Class - top 50 USA
State  finalist
State  qualifier
Masters scorer
Section scorer


5th man =
Nike Team Nationals
1:53 4:15 9:05  15:05
71 6:13
 		5:09
 		70
 		78
 		72
1:55 4:16 9:09 15:15 70 6:17
 		5:13
 		71
 		76
 		71
1:56 4:19 9:16 15:26 69 6:21
 		5:16
 		72
 		74
 		69
1:57 4:23 9:23 15:37 68 6:26
 		5:20
 		73
 		72
 		68

Varsity league scorer

 		5th man =
state podium

1:59 4:26 9:30  15:48 67 6:30
 		5:24
 		74
 		70
 		67
2:01 4:30 9:37 16:00 66 6:33
 		5:28
 		75
 		68
 		66
2:02 4:33 9:45  16:12 65 6:40
 		5:32
 		76
 		66
 		65



FS league scorer

 		top 7 Varsity


2:03 4:37 9:53  16:25 64 6:45
 		5:36
 		77
 		64
 		64
2:05 4:41 10:00 16:37 63 6:50
 		5:41
 		78
 		62
 		63
2:07 4:45 10:10 16:51 62 6:56
 		5:45
 		79
 		60
 		62
2:09 4:49 10:18 17:04 61 7:01
 		5:50
 		80
 		58
 		61


top 7 JV

2:10 4:53 10:27 17:18 60 7:07
 		5:54
 		81
 		56
 		60
2:12 4:57 10:37 17:33 59 7:13
 		5:59
 		82
 		54
 		59
2:14 5:02 10:46  17:48 58 7:19
 		6:04
 		83
 		52
 		58

FS dual meet placer




 top 7 soph
2:16 5:06 10:56 18:03 57 7:25
 		6:09
 		85
 		50
 		57
2:18 5:11 11:06 18:19 56 7:31
 6:15
 86
 48
 56
top 7 frosh
2:20 5:16 11:17 18:35 55 7:38
 6:20
 87
 46
 55
2:22 5:21 11:28 18:52 54 7:45
 6:26
 88
 44
 54
2:25 5:27 11:39 19:10 53 7:52 6:32 90 42 53












2:27 5:32 11:50 19:28 52 7:59
 6:38
 91
 40
 52
2:29 5:38 12:02  19:46 51 8:07
 6:44
 92
 38
 51
2:32 5:44 12:15  20:06 50 8:14
 6:51
 93
 36
 50
2:34 5:50 12:28  20:26 49 8:22
 6:55
 95
 34
 49
2:37 5:56 12:41  20:47 48 8:31
7:02
 96
 32
 48
2:39 6:03 12:55  21:08 47 8:39
 7:10
 98
 30
 47