Cross Country Update

CC Newsletter - July 2020

There will be a Google Hangout meeting at 5:00 pm, July 22 to discuss the information in this newsletter and to answer any questions. The link is

On Monday, July 20, State CIF announced that there will be no high school sports competition until January, 2021. They also set the dates for the various state championship competitions. CIF Southern Section simultaneously announced the first date of competition, the last date of competition, and dates for CIF competition in each sport. The first date for competition for CC is December 26th and the last date of competition (excluding CIF competition) is March 5th. CIF Finals will take place March 20th while the State meet will take place March 27th

As a result of the decisions reached by the State CIF and CIF Southern Section and after consulting with the rest of the coaching staff, I have created a new training model for the upcoming season. Below is a brief overview of Phase I. I will give you an overview of Phase II on October 5th when we begin training as a team. 

Phase I (June 22nd – October 4th) is a 15-week cycle in which you are asked to train by yourself or with a few other runners. If you decide to run with one or more other runners make sure to maintain physical distance, preferably 6’ – this includes your warm-up, stretching, and cool-down. Be sure to wear a mask when you are stretching. At the end of this week we will have complete week 5 of this phase. 

Phase I training consists primarily of aerobic conditioning runs. These are often referred to as conversational pace runs – meaning that you should be able to talk to another runner with ease while you run. If you are breathing too hard to talk without pausing for a breath you are running too hard! Aerobic conditioning runs should be at least 30 minutes long. Ideally, your Aerobic Conditioning runs will be 40 - 50 minutes without stopping, other than for traffic lights and trains, by the time Phase II training starts in October. The aerobic conditioning runs for the Varsity boys should be 50 – 60 minutes in length. It is okay to vary the intensity (heart rate or pace per mile) of your aerobic runs depending on the nature of the run (downhill, flat, uphill) and how you are feeling that day. As a general rule, your heart rate on these runs should be between 120 – 160 beats per minutes – ideally 140 – 160. 

Other components of Phase I training include: one run per week running over hills or up a long incline (at least one mile in length), one long run per week, and a periodic time trial. Running over hills means running over several hills as part of your run or doing hill circuits without any rest. Running up a long incline means a steady uphill run of at least one mile in length. A long run means a run that is 10 – 30 minutes longer than your normal daily run. The long run should be 10 – 30 minutes longer than your average daily run. Ideally, the long run will be done at a location where there are no stop signs or traffic lights. In order to keep your competitive spirit up, you should do a time trial by yourself or with a small group of other runners. The time trial should be at least three miles, preferably 4 – 4.5 miles, and should be done at least once every three weeks. The time trial should be done at the same location each time so that you can compare your progress over the course of this training phase. 


P.S. You should not begin the training listed above until you have completed a physical and completed your athletic clearance paperwork. Go to the Damien or St. Lucy’s athletics page to get additional information.