Athletes,
Some of you have been dealing with hip and glute issues lately. Please see the links below for stretches and exercise you can do to strengthen your hips and glutes.
Keep Running,
Coach Horton
Hip/Glute Exercises (follow the "Next" button at the end of each page)
More Hip/Glute Stretches
Monday, September 21, 2015
Sunday, September 20, 2015
Woodbridge Reflections and 2-Week Training Plan
Athletes & Parents,
What a spectacle the Woodbridge Classic is! Lights, cameras, and action! That is what an XC meet should be.
It really feels like the season has now begun, with two meets under our belts. There were many excellent performances and learning opportunities on Saturday. I hope you can all use your performances as motivation to train harder and smarter so the team as a whole can take its performances to the next level. We have a fight on our hands in League match-ups against Capo, Trabuco, Dana, and Laguna Hills.
Please follow the link below for the new training plan. In regards to the Dana Hills Invitational, Marina, Brooke, and Chandler have secured Varsity slots for the upcoming League Cluster Meet on Oct. 6th with consistently fast racing, so they will be skipping Dana Hills. All other athletes, especially those aiming to run varsity, will be racing next weekend, with the top four times/athletes making up the remaining Varsity squad for the cluster meet.
Keep Running,
Coach Horton
Training Plan 9/21-10/4
What a spectacle the Woodbridge Classic is! Lights, cameras, and action! That is what an XC meet should be.
It really feels like the season has now begun, with two meets under our belts. There were many excellent performances and learning opportunities on Saturday. I hope you can all use your performances as motivation to train harder and smarter so the team as a whole can take its performances to the next level. We have a fight on our hands in League match-ups against Capo, Trabuco, Dana, and Laguna Hills.
Please follow the link below for the new training plan. In regards to the Dana Hills Invitational, Marina, Brooke, and Chandler have secured Varsity slots for the upcoming League Cluster Meet on Oct. 6th with consistently fast racing, so they will be skipping Dana Hills. All other athletes, especially those aiming to run varsity, will be racing next weekend, with the top four times/athletes making up the remaining Varsity squad for the cluster meet.
Keep Running,
Coach Horton
Training Plan 9/21-10/4
Wednesday, September 16, 2015
Memories & Inspirations
Athletes,
If you have a few minutes, check out the video that is linked below.
Who's looking forward to high altitude camp next summer!
Inspiring Video
Keep Running,
Coach Horton
If you have a few minutes, check out the video that is linked below.
Who's looking forward to high altitude camp next summer!
Inspiring Video
Keep Running,
Coach Horton
Tuesday, September 15, 2015
Woodbridge
Athletes & Parents,
You'll find the schedule of races below. Coach Proodian will announce which race you'll be running by Thursday. Please visit http://gvarvas.com/ for parking information. Also note that parking is off-site this year, so leave ample time to get parked, shuttled to the race, and checked in no later than one hour before your race time. I would suggest leaving San Clemente at least 2.5 hours before your scheduled race.
Course Preview Video
You'll find the schedule of races below. Coach Proodian will announce which race you'll be running by Thursday. Please visit http://gvarvas.com/ for parking information. Also note that parking is off-site this year, so leave ample time to get parked, shuttled to the race, and checked in no later than one hour before your race time. I would suggest leaving San Clemente at least 2.5 hours before your scheduled race.
Course Preview Video
SATURDAY, SEPTEMBER 20 2015
| ||
TIME
|
DIVISION
|
RACE
|
4:10pm
|
BLUE
|
NOVICE GIRLS
|
4:42pm
|
BLUE
|
JV GIRLS
|
5:06pm
|
BLUE
|
FROSH GIRLS:
Renee |
5:30pm
|
BLUE
|
SOPH GIRLS:
Amy Tanlee Katelyn |
8:42pm
|
BLUE
|
VARSITY
GIRLS:
Amber Christina Madison Sterling Sara Mia Brittany |
8:54pm
|
BLUE
|
VARSITY Girls Rated:
Chandler Marina Hailey Brooke Nicole Haleigh McKenna |
Hip Flexor Stretches
Athletes,
I noticed that a few of you were looking a little tight in the hips. Below, you'll find a link to some simple stretches to loosen up the hips flexors. Be gentle and don't do too many new stretches prior to Woodbridge.
Keep Running,
Coach Horton
Hip Flexor Stretches
I noticed that a few of you were looking a little tight in the hips. Below, you'll find a link to some simple stretches to loosen up the hips flexors. Be gentle and don't do too many new stretches prior to Woodbridge.
Keep Running,
Coach Horton
Hip Flexor Stretches
Thursday, September 10, 2015
Laguna Hills Meet Info
Athletes & Parents,
You've trained hard all summer. You've been focused and committed. The recent heat wave has only made you stronger. Now go out and have fun this weekend!
During your races, remember to focus on the moment (i.e. good form, staying relaxed, etc.). If things get tough, you can focus on the training you've done and the great teammates you have. Just remember to stay positive and do your best.
Over the next day, please make sure you are staying hydrated and eating well. On Friday night, have a reasonable (no "loading") dinner, with the majority of the calories coming from carbohydrates. Too much fat or protein and you'll still be digesting the meal the morning of the race. Moderation is key.
On race morning, remember to have a light breakfast about 1.5 to two hours before your race. Sipping your water or electrolyte drink is the way to go. You don't want to be on the start line with liquid sloshing around in your belly.
Please be at the "tent" an hour before your scheduled race time (text me when you arrive/schedule below). I don't want you sitting or standing around in the heat for two hours before your race. Your younger teammates know you'll be with them in spirit. Please arrange to warm-up with your respective classmates since you'll be racing by class. I'm also suggesting you bring an old shirt to warm-up in. You can dip in cold water to keep your core temperature down and ditch it right before your race starts. After your race, please hang out to cheer the older girls on, but bring a hat, sunscreen, and post-race food.
Looking forward to seeing you all Saturday morning!
Coach Horton
Regular Schedule:
Frosh 8:05
Soph 9:05
Jr 10:05
Sr 11:05
Heat Index Schedule (We'll know by tomorrow.):
Frosh 8:00
Soph 8:45
Jr 9:30
Sr 10:15
You've trained hard all summer. You've been focused and committed. The recent heat wave has only made you stronger. Now go out and have fun this weekend!
During your races, remember to focus on the moment (i.e. good form, staying relaxed, etc.). If things get tough, you can focus on the training you've done and the great teammates you have. Just remember to stay positive and do your best.
Over the next day, please make sure you are staying hydrated and eating well. On Friday night, have a reasonable (no "loading") dinner, with the majority of the calories coming from carbohydrates. Too much fat or protein and you'll still be digesting the meal the morning of the race. Moderation is key.
On race morning, remember to have a light breakfast about 1.5 to two hours before your race. Sipping your water or electrolyte drink is the way to go. You don't want to be on the start line with liquid sloshing around in your belly.
Please be at the "tent" an hour before your scheduled race time (text me when you arrive/schedule below). I don't want you sitting or standing around in the heat for two hours before your race. Your younger teammates know you'll be with them in spirit. Please arrange to warm-up with your respective classmates since you'll be racing by class. I'm also suggesting you bring an old shirt to warm-up in. You can dip in cold water to keep your core temperature down and ditch it right before your race starts. After your race, please hang out to cheer the older girls on, but bring a hat, sunscreen, and post-race food.
Looking forward to seeing you all Saturday morning!
Coach Horton
Regular Schedule:
Frosh 8:05
Soph 9:05
Jr 10:05
Sr 11:05
Heat Index Schedule (We'll know by tomorrow.):
Frosh 8:00
Soph 8:45
Jr 9:30
Sr 10:15
Saturday, September 5, 2015
And the Season Begins...
Athletes & Parents,
After two and a half months of prep, the 2015 XC season is now upon us! You will finally get the opportunity to test your fitness in race situations and hopefully attain the goals you have set for yourself!
Coach Eisele and I are very proud of the commitment and dedication you have shown this summer as you have prepared for the season. You have all been an integral part of making our training group such a wonderful team!
Below, you will find links to this week's training plan and the Laguna Hills race schedule.
Training Plan 9/7-20
Laguna Hills Schedule
After two and a half months of prep, the 2015 XC season is now upon us! You will finally get the opportunity to test your fitness in race situations and hopefully attain the goals you have set for yourself!
Coach Eisele and I are very proud of the commitment and dedication you have shown this summer as you have prepared for the season. You have all been an integral part of making our training group such a wonderful team!
Below, you will find links to this week's training plan and the Laguna Hills race schedule.
Training Plan 9/7-20
Laguna Hills Schedule
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