2014 Vista Murrieta Cross Country

CROSS COUNTRY 2014

BRONCO XC IT’S WHO WE ARE IT’S HOW WE ROLL

Info. @ vmhs.net go to Athletics – Cross Country 2014 VISTA MURRIETA CROSS COUNTRY

Girls- TOGETHER…It’s a Journey Boys – Challenge yourself, Challenge your teammates, Challenge the limits

*Pre-Summer (May 27th –July 1st) This is the beginning of the base phase of our training. It is where our preparation for the season begins. Cross Country is a sport where hard work pays off. Last year we focused on the fact that You Get Out What You Put Into this sport. This year we continue with that philosophy, but also emphasize the boys’ motto of Challenge yourself, challenge your teammates, challenge the limits to be the best athlete you can be! Base mileage over Dead Period is an important part of getting ready for the summer training and the rest of the season. Varsity teams and everyone’s racing success will be determined during this summer phase.

*Consistency and Commitment- ■Consistency and commitment are the keys to your training. You cannot “make-up” days once you have missed them. Be consistent!! Set a goal…don’t miss a run all summer! ■Meet the group to run each day. It is easier and more fun to train as a group. Use each other as motivation to get a little better each and every run. ■Vacation – Can you run on vacation? Of course! Sometimes you can find great runs in places you don’t usually train. Be consistent!! Be committed!! Be safe!! ■Commit to working with the TEAM. Work together on runs, challenge each other, stay positive, have fun, and encourage teammates. It’s a Journey…Challenge the Limits.

* Take care of the “Little Things” - ♦Core Strength – Sit-ups/Push-ups/Planks are important aspects of running. When you are tired, your core strength will allow you to continue to push yourself. DO CORE EVERYDAY. ♦ Stretch after practice ♦ Ice sore areas/ Run in a pool or go for a bike ride if you are injured. ♦ Shoes! You need good, supportive shoes. They don’t have to be the most expensive, but they need to be thrown away every 300-500 miles (6wks to 3 months). Worn out shoes are one of the main causes of injuries. ♦Finish each workout!!! If it says 45 min. Run 45:30 not 44:00! “It takes a little more to be a champion!” ♦ WATCHES! You need a watch – be responsible! ♦ VMHS attire – We are a team and you must wear VMHS gear to practice including summer. This is not an individual sport!! ♦ Stay hydrated! Drink at least 8-12 glasses (16oz.) a day. ♦ Eat healthy foods! Your body needs fuel in order to train successfully. Don’t cheat yourself by having poor nutrition. There is a balance. Cross Country is a lifestyle. ♦Make Goals. You need to prepare to go somewhere, before you can get there. WHY ARE YOU WORKING SO HARD THIS SUMMER??? HAVE A REASON!

“There is no substitute for hard work.” - Thomas Edison

*Any Questions or Problems make sure to communicate with the coaches. Coach Candaele – (805)407-1930; Coach Robinson- 894-5750 ext. 6717 school; Coach Gainer (213)216- 2014 Bronco Cross Country Dates to Remember * PHYSICALS @ SCHOOL /June 12 th & 13 th* Time: 1 - 3:30  Monday May 12: New Runners Meeting Dance Room 7:45 AM  Monday May 12:Team Meeting All Returners During 6th Period

 Tuesday May20 : Meeting for ALL PARENTS SLH 6:00  (No Incoming Frosh Parents) * Permission Slips/Contract/Parent Participation/ Due at this Mtg.* June 13th Athletic Physicals & Paperwork Complete!! (See Coach Robinson if problems)  Athletic Handbook Papers turned into A.D.  All Permission Slips & Contract turned into Coach Robinson

PAY FOR SUMMER CLASS ON LINE BY June 27th Summer Class Tuition $150/Camp Dates July1-Aug. 13/Mon. – Sat. Tuesday July 1: Camp Starts  Meet @ Track  7:30 A.M. ***Tuesday July 8 th : Big Bear Time Trial Parent Mtg. Nutrition/Injury Prevention/ Guest Speaker

 Saturday July 12th: Car Wash @ Grease Monkey 9-3 *****Do your FAIR SHARE Sell 10 Tickets/$10 per. Ticket ****** START SELLING TODAY * Turn in money on-line*  Thursday July 17th: Beach Practice @ Huntington Beach  MUST HAVE TURNED IN PERMISSION SLIP  Huntington Beach Entrance Directions on vmhs.net  Parking $15.00  Friday July 18: Last Day to Place Orders  Buddy’s On – Line/Link on Team Web-Page  Tuesday July 29: *Big Bear Camp Donation $100 On-line  Leave for Big Bear Camp  Return Friday Aug. 1st. afternoon ***BANNER PROGRAM***You Collect Banner Money/ Artwork/Business Card ** Prize for selling Banner** CORE WORKOUT

M-W-F Core Bicycle – 50 reps Suitcase – 50 reps Single Leg V-up – 20 each leg Planks -Front 60 sec -Left Side 30 sec -Right Side 30 sec Obliques – 50 on each side Push-ups 10-25 reps Russian Twist – 50 reps Crunches - Regular – 40 reps - 90 degree – 30 reps - Legs up – 30 reps Planks -Front 60 sec -Left Side 30 sec hip raise -Right Side 30 sec hip raise

T/Th Strength appx 40 yds X 2 Skips Calf raises (10/10/10) High Knee Skips Karaoka (chest forward) Lunges (10 on each leg forward, 10 on each leg backward) High knee (quick) 20 yds; Butt Kick 20 yds. Squat (Middle –Right-Middle-Left) x 5 Toe Touches Knee grabs Backward Run Low Knee Backward Run High Knee Fire Hydrants (15 on each) Clam Shells (15 on each) 2014 VMHS Cross Country Pre-Season Training New Athletes

Sunday Monday Tuesday Wednesday Thursday Friday Saturday 25 2 27 28 29 30 31 Mileage: 6 20 min OFF 20 min OFF 7-10 OFF Situps 20 min 250 sit-ups Situps w/ 6 x 30 push-ups 100m strides JUNE 1 2 3 4 5 6 7 Mileage 2:55 pm 30 min 2:55 pm 30 min. OFF 14-21 20 min. Track Track 300 sit-ups Situps 25 min Situps 30-45 push-ups Situps 25 min. Situps Situps DEAD PER. 8 9 10 11 12 13 14 Mileage 14-21 30min 35 min 20min. 25 min. 30 min OFF 300 sit-ups 30-45 push- Situps Situps Situps Situps Situps ups 15 16 17 18 19 20 21 Mileage 35 min. 32 min. 30 min. 35 min. 40 min 17-23 8x100m 6x100 m 8x100m OFF 300 sit-ups Sit-ups strides Situps strides Sit-ups 30-45 push- ups 22 23 24 25 26 27 28 Mileage Out easy 20 30 min 45 min. WU 15, 30 min OFF 20-26 min. back 8 x100m. 3x3min 400 situps steady 15 strides Situps on 2 min Situps 30-45 push- min, jog, CD ups 10min Situps 29 30 2 3 4 5 Mileage July 1 7:30am 7:30am ON ON OWN 12-39 35 min VMHS R)Llama VMHS OWN R)65 min 400 situps 7:30am wu/cd 10 R)60min R:Out M)45 min 30-45 push-ups Situps FIRST 10x1min M)35min easy N)30 min DAY OF on/off N)20min 20min. CAMP N)15 min backste R)40 min Situps ady N)15 min Strength 18min, 3 laps jog 10 S&Ts min Situps N: 20min Situps Vista Murrieta High School 2014 Boys/Girls Cross Country

Day Date Place Opponent Facility Time Leave Saturday 9-13-14 Away Laguna Hill Laguna Meet No Invitational Hills High @ Bus School Laguna 6:30 Saturday 9-20-14 Away Woodbridge Orange Meet No High School County @ Bus XC Classic Great Park 2:30 PM Irvine Starts 4PM

Stanford Saturday 9-27-14 Away Stanford Invite University 9:00 – 3:30 Friday Varsity Only Golf Morning Course Thursday 10-02-14 Away 1st League TVHS Starts @4:00 Bus GO 2:00

Saturday 10-11-14 Away Inland Empire Glen Helen Meet Bus Challenge Park @ Glen Helen Park 6:45 Thursday 10-16-14 Away 2nd League Vail Lake Starts @4:00 Bus VMHS 2:00 **Hosting** Saturday 10-25-14 Away Mt. Sac Mt. Sac Meet No Invitational Junior @ Bus College Mt. Sac TBA Thursday 11-6-14 Away League Finals Diamond 2:00 Bus MV Valley 12:00 Saturday 11-15-14 Away CIF Prelims TBA Saturday 11-22-14 Away CIF Finals TBA Saturday 11-29-14 Away CIF State TBA NUTRITION

A number of factors influence the body weight of adolescent athletes. Many young female Athletes are concerned about their appearance and eat less than they should to appear thin. However, restricting calories can have a negative impact on performance and health. As calorie consumption decreases, so does nutrient intake. The minimum requirement for high school athletes should be roughly 2,000 to 2,200 calories per day. Athletes eating less than 1,800 calories a day probably don’t consume adequate amounts of vitamins, minerals and protein. This can cause depleted fuel stores, muscle wasting, weakness, fatigue, stress fractures and impaired performances.

Some athletes have a hard time increasing their calorie intake because the volume of a larger meal causes them discomfort, especially if they are training soon after eating. Athletes juggling a heavy academic schedule with training and part time job may have difficulty finding the time to eat. These athletes can benefit from eating several small meals and snacks throughout the day.

WATER- WATER- WATER-WATER-WATER- WATER-WATER!!!!

*Iron*(FERRITIN) : If your athlete is complaining of low energy level, it may be due to low Iron. Doctors can measure two types of Iron. General Blood Iron and Ferritin. Most only check for general iron. It is important to REQUEST that they test your althletes FERRITIN. If the readings show levels 0-10(risk of injury), 10-20 (Really Bad) 20-30(Bad) 30-40 (OK), 40-50 (Good), 50-70 (Excellent). It can take an athlete 3-4 months to fully recover. Iron in red meat is absorbed into the body at 70-80%, by far the best way to get it in the system. Iron supplements are absorbed into the body at only 20%. Red meat should be consumed 2-3 times a week. Consuming milk or calcium supplements within an hour on either side, will limit the amount of iron absorbed into the system. Calcium blocks iron. Vitamin C, on the other hand will increase the absorbing of iron. Please consult with your Doctor in all cases. If you are seeing a Doctor for a checkup, ask for the Ferritin test.

PRE-COMPETION MEALS

The primary purpose of the pre-competition meal is to provide energy and fluid for the athlete during a meet.

*Carbohydrates: easy to digest, quick source of energy.

(1 hr. before a race, small meal 300-400 calories, whereas a larger meal can be consumed four hours before exercise.)

********** BRING LUNCH TO SCHOOL*********** POST-COMPETITION It is essential to refuel the body within 15 minutes of a hard race or run!!! Since Carbohydrates are the first source of energy burned in your body they should be the main item refueled. Make sure you eat something high in carbohydrates with a little protein.

** IDEAS**: Protein Bars, Peanut Butter and Crackers, Chocolate Milk. (SOMETHING IS ALWAYS BETTER THAN NOTHING)

A PARENT’S GUIDE TO CROSS COUNTRY

Congratulations! Your student athlete is now part of a great Cross Country Team @ Vista Murrieta High School. Here are a few items of interest that will help you understand the high school experience. Commitment: 6 Days a Week Monday – Friday *Summer: 7:30 – 9:00 * School: B days 6th period until 3:30 After School A Days After School until 5:30 Saturday Mornings On Own 7:30 / Races Days 5AM – 2:30 PM ************FULL Participation in ALL Fundraisers Required************ Transportation: All Invitational’s are Meet @ Uniforms and Camp Information

All returning JV runners can reuse the prior year’s uniform, sweats and game day polo shirt. New Runners or runners with no uniform or sweats, may choose to purchase their own uniform and sweats to keep for the following years or as a high school memory. Please contact coach if you don’t choose to purchase your personal items.

Buddy’s All Stars: Buddy’s will handle all personal orders. Please find the link to Buddy’s on the Cross Country Web site at the end of May. You may shop for your items on-line directly with Buddy’s. Last day to order will be July 18TH.

ADULT ED SUMMER CLASS July 1st Team Camp: Running @ Harveston, Plateau, Cole Canyon & VMHS. Summer School Tuition: $150 (Summer attendance not required, but helps the athlete grow.) July 29th – Aug.1ST Big Bear Camp *Top B/G up to 10 each Only* BB Camp Tuition: $100 ( Attendance not Required) Workouts given to those who don’t attend. CLASS RESUMES: Aug. 4th – Aug. 12th (August 12th TRYOUTS, School Starts Aug 13th) Parent Handbook *I have a question for the coach, when should I speak with them? A) Have athlete ask first. B) Make an appointment to speak with Coach. ****PLEASE DO NOT APPROACH COACHES WITHOUT FOLLOWING THE ABOVE FORMAT*** PLEASE DO NOT ENTER PRACTICE AREA AT TRACK*** Team Selection Process Teams are selected by looking at the team needs for the season. Athletes will be selected to fill spots based on Team Dedication, Attendance, Varsity Attitude, and Overall Contributions to the team as well as Race & Practice Performance. Post League Teams will be selected using the above criteria as well as season performances. League Finals is very heavily weighted for CIF & State, but is NOT the only factor.

No games, no favorites, no drama. We realize that it can be emotional and everyone wants to be on the line, however, all athletes and parents need to understand that the process is designed for us to put out the team that we believe gives VMHS the best chance to win. If an athlete is not selected, it simply means we like our odds better with another athlete at that moment in time. Please respect our selection process and understand that your athlete has played and will continue to play a critical role as a member of this team at all levels and races. WHAT IS CROSS COUNTRY? Cross country is a team running sport that takes place in the fall on a measured 3-mile loop over varied surfaces and terrain. Our home course is located at Los Alamos Sports Park, the course is made up of dirt and cement. Many Cross Country meets are held on school campuses, dirt trails, park grounds, and sometimes on golf courses.

HOW CROSS COUNTRY IS SCORED A Cross Country meet is scored by each team adding up the places of its top 5 finishers. As in golf, the low score wins. For example, a team that scores 26 points places ahead of a team that scores 29 points as follows:

VISTA MURRIETA MURRIETA HIGH 1 2 4 3 5 7 6 8 10 9 ______SCORE 26 29

(VISTA MURRIETA WINS!)

A team’s 6th and 7th finishers can also figure in the score if they place ahead of others teams’ top 5 finishers. When that is the case, they become “Pushers” by pushing up their opponents’ scores, as follow:

VISTA MURRIETA MURRETA HIGH 2 1 3 4 6 5 8 7 9 (10) (11) 12

SCORE 28 29 (VISTA MURRIETA WINS!)

Only a team’s 6th and 7th finishers can be pushers, regardless of how many of its runners may finish ahead of an opposing team’s top 5 finishers Summer Schedule

Mondays: Harveston Park

Tuesday & Thursday: Vista Murrieta

Wednesday Cole Canyon Elementary

Friday: Plateau

Saturday: On Own/Possible Team Run *Location may change due to weather or team activities* 7:30 – 9:00 School Time Practice Schedule A Days: 2:50 – 5:30 B Days: 12:50 – 3:30 Saturday Practices 7:30 AM Team Responsibilities

After Practice

1. Clean up all TRASH 2. Lock Restrooms Summer Training Locations *ALL PRACTICES BEGIN AT 7:30AM – BE THERE AT 7:20

Sun Mon Tue. Thur. Fri. Sat. Wed.

OFF VMHS VMHS VMHS On Own On Own On Own 1 2 3 4 5 Meet at the Meet at the Track Track First Day!!

Meet at the Track

6 Harveston VMHS Cole Canyon VMHS Santa Rosa Plateau CAR WASH OFF 7 8 9 10 11 12 Sports Park Elementary- (Clinton Keith West, over Grease Monkey (Off of Margarita – turn (Clinton Keith West over 15 Freeway, up hill to into Harveston residential Meet at the 15 Freeway, left on Club Meet at the plateau, about 1.5 miles area on Harveston Dr. Track View, left on Via Track past the Visitor’s Center, Turn left. Follow road Moreno, left at Cole park in dirt lot for Sylvan around to Sports Park. Canyon Elementary. Meadows on the left hand Meet at tables near **TIME Meet in Parking Lot.) side.) playground.) *Parents pick up by TRIAL** 9:15am

13 Harveston VMHS Cole Canyon Huntington Beach Santa Rosa Plateau ON OWN OFF 14 15 16 17 18 19 Sports Park Elementary Team Beach Day! Meet at VMHS!

Harveston VMHS Coach Candaele’s VMHS Santa Rosa Plateau ON OWN 20 21 22 23 24 25 26 OFF Sports Park House Bagels and pool Harveston BIG BEAR BIG BEAR BIG BEAR 31 BIG BEAR 1 ON OWN 2 27 28 29 30 OR OR Sports Park OR OR ON OWN ON OWN ON OWN ON OWN

3 Harveston VMHS 5 Cole Canyon VMHS Santa Rosa 8 ON OWN 9 OFF 4 6 7 Plateau Sports Park Elementary

10 Harveston VMHS 12 VMHS 13 VMHS VMHS 15 TBA OFF 11 First Day of School!! 14 SCHOOL!! 16 Sports Park SCHOOL!! Long Run! Vista Murrieta High School Cross Country

BANNER PROGRAM

This is yet another exciting time for the Vista Murrieta Cross Country team. The Girls finished 2nd place in league and 4th at CIF, qualifying for State for the 5th year in a row! The girls went on to place 10th in the STATE!!!! The Boys Varsity Team finished 2nd in League. The upcoming year should be equally rewarding and we are sure to be on line to have a Fantastic Season!! Both the Boys and Girls JV Teams finished in 2nd place last season and are working hard to step up to the next level. The whole team is looking forward to a great summer of training and we are gearing up for another successful season.

Throughout cross country season our program encounters expenses that go above and beyond what the district provides. These expenses for the Broncos are mainly entry fees and travel costs to attend invitational and State races, as well as additional coaches, training tools and supplies to accommodate a 90 member team.

We are asking for donations to help support our program as we continue toward our goal of becoming #1 in State. With your help the Bronco Cross Country Team is able to provide a quality program with many enriching opportunities for the student athletes. Your donation is greatly appreciated and we encourage you to take advantage of our BANNER PROGRAM listed below. Banners will be displayed at the football stadium for one season.

The Vista Murrieta High School Cross Country Team and I thank you for your contribution. Sincerely, Coach Robinson & Coach Candaele ------

Please see attached Banner Form Banner Sponsorship Program

First Year Sponsorship:

 $350 which includes a banner to hang (artwork supplied by the sponsor). o Sponsors choice: . 3 ft. x 5 ft. Banner for the football stadium (cross country),

 $300 for each additional year sponsorship after the first year.

*Please include a business card.* You may e-mail Artwork to Coach Robinson @ [email protected]

Make checks payable to Vista Murrieta High School Cross Country

Your name______Phone Number:

Name of Athlete you will Sponsor

______

**Please include your e-mail address: ______

**Follow us on our Webpage** www.vmhs.net go to Athletics/Cross Country Bronco Cross Country Dress and Conduct

BRONCO XC IT’S WHO WE ARE! IT’S HOW WE ROLL! Dress: 1. MUST HAVE WATCH & Dressed for Practice. EVERYDAY! 2. Practice begins @ 3:00 **Use Restrooms BEFORE going up to track. West Wing or Locker Room bathrooms will be open. CONDUCT:

1. RESPECT / C.L.A.S.S. 2. Be ON TIME and READY to Practice!! 3. LISTEN 4. ONLY RUN THE ROUTE THAT IS GIVEN. 5. Notify coach in ADVANCE if you will be unable to attend a practice. 6. **Full Participation in ALL Fundraisers Required** Consequences include, but are not limited to: 1. Unable to Run with team. 2. Sent Home. 3. Suspension from Race or Races 4. Suspension from Team.

I have read the above rules: Date:______

Athlete:______(PRINT & Sign Name) Parent:______(Print & Sign)