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XC SERVICE OPPORTUNITY: Tuesday Nov. 24, 3pm-7pm, Thanksgiving food box distribution at Sacred Heart, Juniors and Seniors only, please e-mail Mr. McCrystle ASAP if you are in. BANQUET Monday Nov. 23...see flyer posted below. Pot luck dinner! VARSITY Practice Schedule: Tuesday 11/17 Rancho, Wed. BCP, Thu. Stanford wood chip trail (across from track stadium), Fri. Rancho right after school, Sat. 7:00 am Los Gatos, Mon 11/23 3:00 BCP, Tue. right after school BCP then off to Sacred Heart 3-7, Wed. Los Gatos 8:00 am BELLS QUALIFY FOR STATE MEET! 2nd Place in CCS DI, with 7th fastest team time in BCP history, out of 31 CCS races! CONGRATS BELLS! FOUR WCAL CHAMPIONSHIPS Three years running!!! Go Varsity!: CCS DI Boys Race 10:00 am Crystal Springs Sat. Nov. 14 CROSS COUNTRY BANQUET INFO
Join us at
our potluck banquet to celebrate the Bellarmine Cross Country team’s awesome
season and WCAL Championship!
When:
6:00 pm Monday,
November 23, 2009
Where:
Liccardo at Bellarmine WHAT TO BRING
A – L BRING A MAIN
PASTA-TYPE DISH (for 25)
M – R BRING SALADS (for 25)
S
BRING FRUIT (for 25)
T – Z BRING DRINKS (no
soda) (for 25)
Bring for
approximately 25 people; Don’t forget the serving utensils!
Thank you so much for your help.
J
Buy your shoes at The Running Revolution, (511 E. Campbell Ave., just west of Highway 17, between the freeway and downtown Campbell, but unfortunately there is no Campbell Ave. exit; you must exit at Hamilton and make your way over to Campbell Ave.) You will receive a 10% discount on trainers, and 20% on other items: watches, running apparel, etc. Plus, Tim and Chris Schennone (BCP grads!) and their excellent staff will give you expert advice as to which make and model of shoe will suit your running style. See you there! Freshman families: an excellent opportunity to secure appropriate footwear. RACE DAY PREPARATIONS: First, you want to pack your bag the night before, to avoid scrambling around early Saturday morning, or worse forgetting something. You should include: · training shoes and racers, if you have them · extra socks · uniform · Bell Cross Country T-Shirt (if you have one) · a light jacket and/or sweats-sweat suit · a hat · sun screen · plenty of water · food and/or money for food if you will not be bringing enough food · homework, book to read, headphones/CD player, whatever you will use to relax, decompress, or whatever you will do before (and even after) your race, while you are waiting, on the bus...you do not want to be up on your feet, wasting physical and mental energy! · cell phone, if applicable · some toilet paper, because sometimes the portable toilets run out · Something to sit/lie on, like a blanket Then, you need to get plenty of sleep the night before. You need to wake up in enough time to arrive at BCP ON TIME for the bus, or else your parents will be driving you to the meet. A good rule of thumb for eating before your race is that you should not eat anything other than power bar-type items for at least two hours prior to your race. Your race day meal should include carbohydrates like bagels, fruit--especially bananas--and liquids. Power bar-type 'energy' products, and smoothies, are also excellent pre-race foods. Protein is fine in the form of eggs especially, but meat and dairy take longer to digest and produce more gasses etc. in the system, which can cause problems during your race. Once you arrive at the meet, the coaches will direct you as to what we will be doing on that particular day. Some distances for the bridges
run: from the track to
1st bridge=.92 miles; 2nd bridge=1.32; 3rd bridge 1.60; 4th bridge=2.44; 5th
bridge 2.83...thanks to the awesome new watch I received as a gift from the
team!!! And now some distances on St. Joseph's Hill: From the gate at the Los Gatos HS track to the Jones trail gate=1 mile; to the St. Joe's trail=1.73 miles; from the St. Joe's trail turn off to the top of St. Joe's by the shorter, steeper route=.9 miles; to the top of St. Joe's by the longer, less steep route=1.35; total St. Joe's loop=2.25 miles; St. Joe's trail turn off to top of the dam=.62; from the top of the dam to the LG HS track gate=2.14; round trip, LG HS track to the top of St. Joe's and back down the dam to the track=6.75 miles! More LG distances: From LG track gate to 2 mile marker on the bike trail: .47 miles; to the Vasona Reservoir dam: 2.66...so round trip Vasona dam is 5.33 and mile marker 4.5 is 5.94 miles. RANCHO SAN ANTONIO DISTANCES: From the wooden bridge at the equestrian lot: to the gate at the barn: 1.36 miles; to the bottom of 'mile hill': 2.90; to the top of 'mile hill': 3.83 (So, mile hill is really .93 mile hill!); to the turn at the end of Wildcat Canyon: 4.73; down Wildcat back to the barn: 6.27 (wildcat loop from barn to top of 'mile hill': 2.44); back to equestrian lot bridge (full loop): 7.62. So, top of (.93) mile hill is just a smidge over half way. Tempo distances: from bottom of mile hill to the barn gate: 1.55 miles (9:18=6 minute pace) to the tennis courts: 2.3 miles (13:46=6 minute pace). MORE RANCHO: Equestrian bridge to Power Polls cut off to Wildcat Canyon: 2.02 miles; to Wildcat Canyon Trail: 2.12; to Coyote Trail-Wildcat Trail junction (by the barn): 2.62...Coyote Trail from equestrian lot bridge to Wildcat junction: 1.6 miles. Round trip equestrian lot bridge, 1st leg Power Polls, Wildcat down to Coyote, Coyote to equestrian lot: 4.02 miles. ALUM ROCK DISTANCES: Parking lot to stretching grass/bathrooms: 1.5 miles; to base of switchbacks (3 logs across trail): 2.5 miles; to top of switchbacks (the bench): 3.51 miles; all the way back by way of South Rim trail/middle road: 6.83. So, top of switchbacks and back is exactly 7.02 miles.
Summer Running Guide! Read it...live it, love it! First day of summer running: Monday, June 2, but first practice with coaches will be June 15, but you should be running with your friends and teammates already! Get out there on the trails!
June theme: Slow ramp up. Depending on fitness, start with a round number: 20 minutes for beginners, 30 minutes for out of shape veterans, 40 minutes for ‘in shape’ veterans. New runners: Every other day for the whole month (3 weeks); first 5 running days, 20 minutes; next 5 running days, 30 minutes. VERY IMPORTANT: slow 5 minute warm up, and stretching before and especially after each run. Slowly add hills to runs after runner feels he can run 30 minutes at a comfortable pace. Mile pace should start at whatever pace is comfortable, but by the end of the month runners should be at 8 minute per mile pace as the slowest base line. All runners: Do a core workout 5 days a week, all summer. Start easily: 2x15 push ups, 3x25 crunches. Slowly build up, adding another set each week until by the end of June, each athlete is doing 4x15 push ups, 5x25 crunches. July: Mileage month. After four weeks of running, stretching, and core work, it is time to begin adding mileage. If a runner has not already added more running days, then it is time to move up to 5 times a week. New runners should pick 2 days each week when they will not run, and plan their other five days accordingly. New runners: A model five day week would look something like this: Monday 40 minutes, Tuesday 30 minutes, Wednesday 40 minutes in the hills, Thursday 30 minutes, Friday off, Saturday 45 minutes with hills, Sunday off. At 7-8 minutes per mile, that would be 24-25 miles a week, which should be the target for July. By the end of July, a runner should be ready to move up to 30-40 miles. Veterans: Follow the above plan, but increase time/distance accordingly. At the end of July, 40 miles should be the weekly total. Another option: Add a 6th day, which should be an easy day. By the end of July, 40 miles should be comfortable for a 5 or 6 day running week. Remember to alternate easy and hard days. Another option: keep a five day week, but make your last run of the week (Saturday or Sunday) a long run, up to 20-25% of the weekly total. August: Long runs. After ~2 months of running, and before beginning tempo/speed work, it is time to challenge the body with some long runs, and long runs in the hills. Keep the same schedule as July, but now add one long run a week. If you are running 40 mile weeks, then your last run should be a ten miler, and if possible add hills to the run. New runners: By now, 30 miles should be a comfortable 5 or 6 day weekly mileage total. In August, make one run a week a long 8 mile run. HAPPY NEW YEAR! Now is the time to get out on the South Bay trails, for innumerable reasons...for instance: this morning from the first leg of power polls, I was able to easily distinguish the Transamerica Building in downtown San Francisco, as well as see the tip top of the Golden Gate Bridge against the Marin Headlands! The air quality is amazing, the trails are soft but not too muddy, and the wildlife is out in abundance. And you never know what might happen...today on the first leg of power polls, I came around a bend and met a Hindu brahmin priest. He was hiking power polls IN BARE FEET! and full saffron robes, chanting prayers to bless "all the creatures on the mountain." I bent over with my hands in the prayer position and said, "Namaste", the Hindu holy greeting, which he offered back with many other Sanskrit prayers. We then spoke a bit, and I mentioned that the team uses power polls for really big runs, and he told me he would bless us as well...so we've got that going for us, which is nice! Black Mountain Run: A Christmas Adventure! 18 brave souls (2 coaches, 2 parents, 1 alum, and 13 students) scaled the ridges and steep slopes of Black Mountain on Wednesday, December 21. The 7 mile run turned into 8.5 miles when coaches Nevle and McCrystle found the top gate to the Monte Bello Open Space Preserve locked!, which necessitated an extra 1.5 mile finishing leg (luckily downhill.) Stupidly, coach McCrystle decided to park the vans inside the gates of a vineyard at the very top of Monte Bello Road. Of course, after the whole gang had finished the monstrous 2400 feet vertical ascent, seen the sun setting over the Pacific Ocean, run the extra 1.5 miles over ice puddles (it had to be below freezing by the time we got off the mountain...there was a lot of ice on top!), we returned to find the vans locked behind the vineyard gates! Thanks to God, Rodrigo the night watchman was there to let us out (a Christmas miracle?)...and we made our merry way down the side of the mountain, enjoying Christmas treats and the van heaters! All told, we saw one fox, coyotes, bobcats, innumerable deer and lots of moss...a truly great start to the Holidays...MERRY CHRISTMAS TO ALL!!!!!
VarsityBilly Schmidt: Kyle
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