“It’s not how much training you DO, rather, it’s how well you recover from the training you DO DO. Because, if you get injured or sick from DOing too much, you are in deep DOO DOO. The Do-Do Rule covers a multitude of sins for the runner and has never been proven wrong.”
– The training philosophy of the late Dr. Dave Martin according to 1996 US Olympian Keith Brantly, whom Martin coached. The quote comes from a piece on Martin by Jeff Benjamin.
– The training philosophy of the late Dr. Dave Martin according to 1996 US Olympian Keith Brantly, whom Martin coached. The quote comes from a piece on Martin by Jeff Benjamin.
2017 xc season
NXN
BIG VIII LEAGUE MEET # 3
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First League Meet to the Last League Meet
T. Spencer 16:28 --> 15:08 --> 14:36 Ornelas 16:28 --> 15:29 --> 14:57 Chavez 16:29 --> 15:35 --> 15:02 Sahagun 16:30 --> 15:54 --> 15:21 Lieberman M. 16:49 --> 16:32 --> 15:57 Rendon 16:51--> DNR Lopez 16:59 --> 16:46 --> 16:11 Sainz 16:51 --> 16:33 --> 15:58 Lieberman A. 17:17 --> 16:36 --> 16:01 Zheng 17:55 --> 17:28 --> 16:51 Lang 17:58 --> 18:11 --> Alvarez 18:04 --> 17:04 --> 16:28 Sule DNF --> 17:39 --> 17:02 Sloot 18:27 --> 18:43 --> Rios 18:27 --> 17:14 --> 16:38 Potts 18:53 --> DNR Martinez 18:59 --> 18:32 --> Hernandez 19:01 --> 18:30 --> Shifflet 19:05 --> 18:06 --> 17:28 Duran 19:22--> 17:52 --> 17:15 Razcon 19:29 --> 19:09 --> Gonzales J 19:36 -->18:47 --> Gonzales A 20:01 --> 18:28 --> Sapino 20:04 --> 19:19 --> Graf 20:18 --> 19:39 --> Miller 20:35 --> 19:15 --> Woods 21:58 --> 18:45 --> 18:06 Camorlinga 22:36 --> DNR Leon 22:54 --> DNR Morales --> DNR Leong DNR --> 21:00 --> Castillo DNR --> 21:25 --> |
First League Meet to the Last League Meet
Barron 19:11 --> 18:59 Pena 19:28 --> 19:48 Rippe 20:00 --> 19:37 Hernandez 21:01 --> 22:10 Walker 21:11 --> 21:44 Camargo 21:33 --> 20:16 Dinco 22:03 --> 20:32 Ibarra DNR --> 21:04 Salcedo 21:04--> 21:29 Camacho 21:08--> 21:08 Rocha-Betancourt 22:55--> 22:46 Muro 25:13 --> 24:50 Joelle 23:37 Mor 28:11 --> 26:41 Conversion Calculator
http://www.milesplit.com/calc |
Riverside Invitational
Inland Empire
Portland 9/30/17
Big VIII League Meet #1; 9/20/17
Varsity guys. Good job. Again, no gloating. No waving. No smiling. Just show up, do business as usual, and get a cool down in. We have bigger fish to fry this year than league finals. Enjoy the tempo runs as a unit, and be respectful opponents.
Nice win Sainz. Sainz was patient and slowly moved up to take the lead from Lopez who might have gone out a little too hard. Comparing 2 mile times, Lopez at 10:00 and Sainz at 10:06, it was going to be a good race regardless. Work together next time throughout the race. Both of you are in the mix as potential 5-6-7-8 guys for us. You matter. The 8th man pushes the 7th man who puts pressure on the 6th man who hangs on to dear life to the most important man. 5th man needs to close the gap between himself and the 4th man if we have a chance at winning CIF or State. Keep mentally preparing yourself for the end of November. Lang and Zheng ran great races as they kept moving past people, eventually finishing in the top 10 in their races. Zheng finished in 18th place last year at JV League Finals, and after the first league meet, you're already in the top 10 and you have a stud freshman on your heels. Focusing on next year and the year after, we need you two to continue to put pressure on the juniors and each other, as we will need guys to fill in the 4-5-6-7 spots behind Chavez/Sahagun/Sainz. |
Thoughts on the day...
Varsity girls beat KING by 1 point. KING is ranked 8th in CIF-SS. We beat the #8 ranked team by 1 point. And yet, the day after, we are still not ranked and they are. (Low-peg, 4 woman team) We're under the radar still. Pena ran a VERY smart race, moving up from 20th or 25th place all the way to 4th place in the race to finish 17 seconds behind Paloma. Why does it matter? Kimberly was unable to train over summer, and for her to be this close to Paloma after 5-6 weeks of training is excellent. Gaby Salcedo ran a great time in the JV race and would have been our 5th woman in the varsity race. She has really put the work in over summer and it's paying off. Keep pushing yourself in workouts, and as other girls start to go by you, GO WITH THEM. You can't have a good race every single time, we need depth and in the event that someone else doesn't perform their best, you are needed. Great job! Camacho has a kick and she showed she had some fight. She kicked down 2-3 girls the last half mile and stole their soul, as she put 6, 7 and 20 seconds respectively on her opponents. Stay healthy and as you start passing your teammates, encourage them to go with you. Consistency and good habits will go a long way for you. Good job. Arevalo (Snapchat) had her own struggles throughout the race. I imagine you would have run much faster than 28:49 had you not stopped, walked, etc. This time is in the past. Focus on DEMOLISHING this time at League Finals in November. Baby Steps. Glad you finished. |
Mt Carmel Invitational 9/16/17
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Thoughts on the day...
had Michael and Tony raced, it would have been a much closer team battle up front. As a result, we still made the front page of the results as a boys squad, finishing 7th overall out of 91 programs. On the girls side, we made page two of the results as a squad, finishing 14th out of 76 programs. Page 1 Takeaways 1st column results Tyler Spencer 2nd Raymon Ornelas 4th Loyola 7, 16, 18, 22, 30 2nd column results Moises Rendon 43rd- Our "fifth man" is Loyola's 12th, today. Loyola 36, 38, 39, 40, 41, 42, 45, 48 6th man- Lieberman 112 Biggest takeaway, we're not as deep as we think. Loyola is scary deep, but if we put on the performance that we need to, when it matters most, we can beat them. Think Thanksgiving. We're putting in some quality work on our own turf, and 5:30 am practices are making us tougher. Think of the sacrifice that you're putting in. We're a good team because we have two consistently low pegs. We need guys to consistently perform and mentally peak themselves for an all-out performance at the state meet. Consistently showcasing our strength at certain meets (Portland, I.E., League Finals, and CIF Finals) is going to be important in the event that we want to be considered for an at-large NXN spot. Mt. Carmel Invitational- Coach Cummings
Blake Harris- Tucker Woods Comparison- Goals and Improvement
22:37 Tucker Woods
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Riverside showcase 9/2/17
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Kick of the week:
Jerrick Sapino has got some wheels! Learn to pace yourself better. Don't save all that energy for the finish. "It's better to be a fading 3rd place than a charging 10th" Boys: The importance of the 5th man: JV 2nd place 50th place, F/S 2nd place 47th place Raymon won his race. Tony/Michael/Ricardo went 1-2-3 in their race. Girls: F/S Girls are Champions! 5th woman 34th place! Rippe won her race. Paloma finished 5th place in the varsity race. |
ncaa
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Goals |
the importance of Recovery days
“I still think the premise of you have to still listen to your body and allow it to recover is still really important. And so in the past, in order for me to really hit my strides days really fast and hit my workouts quality, it was important for me to make sure my easy days were easy. They were really just getting the blood flowing. If I ran 70 minutes at like a 7:00 pace, no problem. … So ideally, you could run 5:50 pace but if you’re not feeling easy doing that, then that’s not recovering. You still need to be able to focus on the days that matter. You’ve got to pick and choose your battles …”
– Nick Willis giving some free coaching advice about keeping your easy days easy to make sure you recover for the hard ones.
– Nick Willis giving some free coaching advice about keeping your easy days easy to make sure you recover for the hard ones.
ncaa results
The Week that was
pre-race nerves
Discomfort is your best friend.
Take more risks just for the hell of it.
I don't mean bungee jumping or robbing a liquor store. I mean talking to people you don't know, or calling customer service to ask for refund on a disappointing product, approaching someone you think is cute to start a conversation, or take a class in something you love but know little about. In all these situations there's the chance you will be shut down or even publicly embarrassed. But you will get used to small disappointments and it will embolden you to take bigger risks in the future. Plus, you will be surprised how often things actually work out for the better. Going into a situation thinking you're doing just for the experience takes a lot of the pressure off, too, and helps get positive results.
I don't mean bungee jumping or robbing a liquor store. I mean talking to people you don't know, or calling customer service to ask for refund on a disappointing product, approaching someone you think is cute to start a conversation, or take a class in something you love but know little about. In all these situations there's the chance you will be shut down or even publicly embarrassed. But you will get used to small disappointments and it will embolden you to take bigger risks in the future. Plus, you will be surprised how often things actually work out for the better. Going into a situation thinking you're doing just for the experience takes a lot of the pressure off, too, and helps get positive results.