Announcement
IMPORTANT PRE-RACE AND RACE DAY INSTRUCTIONS - MV INVITE - CLICK HERE
ALL MV XC ATHLETES SHOULD READ THROUGH THE GUIDANCE BELOW FROM COACH MANDEE!
Hello MV XC Racers and Fans!
Below is a long, but important letter. Please read the MV Invite Notes section carefully. Then, scroll down to your race schedule. Remember, we race by grade, so look for your grade and gender and be ready to follow that schedule Tuesday. All of this information has been posted on the website. Please read it today, as you need to be doing things today in order to prepare for your race Tuesday :)
Be sure to go for a shake out run Monday and follow it up with a set of strides (number and distance varies with experience, but 100-150 yards x 4-6).
Have a great Labor Day!
MV INVITE RACE DAY NOTES
Monday 9/7/15
Returners—if you have an mvxc uniform, find it and bring it Tuesday to race in. New runners, please be prepared to race in black shorts and any top that has any Monte Vista logo on it. If you do not have any MV spirit wear, then a plain, white t-shirt is fine.
• Hydrate well today, drink all day long
• Eat a nutritious, well balanced meal tonight
• Sleep!!! Go to bed early and enjoy late start Tuesday
Tuesday 9/8/15
• Eat breakfast!
• Bring a water bottle to school and drink throughout the day
• Bring a good lunch and eat it
• Bring a snack to eat before your race and another snack to eat after you race
• The later your race the bigger your pre-race “snack” will need to be. Some of you (seniors and freshmen) will need to have a dinner brought to you. See nutrition notes from the website for ideas. It’s never a good idea, however, to try new foods the day of a race.
• Schedule—the race is run by grade and gender, starting with the Junior boys at 4:00. A detailed schedule for each race group will be available at our camp area in Oak Hill Park and is attached to this email.
• Read the schedule and stick to it!
• Find your group (i.e. all sophomore girls find each other, junior boys, find each other, etc.) Coaches will help, but you need to be responsible and do this as well. Your gender and grade teammates are your group for the day. Do the warm up run and drills as a group, as much as possible. We meet at Oak Hill Park!
• Warm-up run—For experienced runners—warm up run for 15-20 minutes—up to Whitegate neighborhood.
• Warm-up run—For new runners—do our normal warm up run, start at the track and run to Stone Valley (the parking lot will be crazy, be careful) go down fire trail, cut into the baseball field, behind the bleachers and finish on the track.
• Dynamic Stretches—Everyone! Do our normal dynamic stretching routine, except…Do not do the lunges or bounds. A copy of these are attached to this email, in case you do not have it memorized and a copy will be at the meet as well. Do these on the north end of the track. This is the end closest to Stone Valley Road. It’s the only part of the track that is not used as part of the race. Be respectful and watch for athletes racing—stay out of their way as you would want them to do for you.
• Note—you are asked to be on the line 15 minutes prior to your race starting. From the line: take strides, arm swings, karaoke, high knees then more strides. Unless you are a Junior Boy, other races will be finishing while you head to the starting line. Find a starting box area as a group (middle of the line is good if you can’t get error on the side towards the parking lot, not the lake). Again, be respectful of runners finishing their race.
• RACE! Have fun! This is YOUR HOME COURSE! You know it best! Awards are 15 deep in each race.
• After your race: Cool down jog of 15-20 minutes depending on your race experience. Again, do this as a group—where you go is up to, but you must go as a group or pair.
• Do static stretches in our base camp area, a list is attached to this email and will be at base camp.
• Stay and cheer on your MV XC Team.
• Plan on staying and helping clean up. This is our big home event of the year and we are the hosts. Staying and cleaning up is expected of every athlete.
MVXC
Pre Race Dynamic Stretch Routine
Warm up run 15-20 minutes
1. Crazy Feet—heels in toes up and out (10 yards), backwards (10 yards), toes in heels up and out (10 yards), backwards (10 yards)
2. Duck Walk—20 yards
3. Knee Pulls—20 yards
4. Toy Soldiers—20 yards
5. High Knee Crossover, in to out—20 yards
6. High Knee Crossover, out to in—20 yards
7. Karaoke—20 yards facing field
8. Karaoke—20 yards facing bleachers
9. Strides—80-100 yards
From the start line:
out and back strides
arm swings
out and back strides
knee pulls
out and back strides
karaoke if time permits
Dynamic Stretches: running-specific movements to improve range of motion; loosen up muscles and joints; and increase heart rate, body temperature and blood flow to prepare the body for workouts and enhance running efficiency. Dynamic stretching is a critical part of a proper warm up and increases running economy, while helping to prevent injuries.
MVXC
Static Stretch Routine
To be completed after cooling down from workouts and races. Take your shoes off and gently hold each stretch for 30 seconds.
1. Point and flex your toes.
2 Hurdlers stretch
3. Butterfly (palms on ankles, pressing legs down with elbows)
4. Butterfly (hands around feet, heels in towards body, elbows bent
5. Pretzel
6. Sit on heels
7. Sit on toes
8. Lunge
9. Lying gluteus stretch (foot tucked under opposite hip, back flat)
10. Standing hamstring stretch (reach and bend at waist, arms hang)
11. Straight leg calf stretch
12. Bent knee calf stretch
13. Standing quad/hip flexors stretch (grab foot with opposite hand)
14. Arms/shoulder stretching (behind and in front of torso)
Static stretches increase range of motion (flexibility), and promote recovery. Long term static stretching results in greater elasticity, which enhances running performance.
RACE SCHEDULE
MVHS INVITE 2015
JUNIOR BOYS RACE TIME: 4:00
You will be dismissed from class after 5th period (2:25pm)
• 3:00 be at Oak Hill Park with your bib on, fed, hydrated and with an empty bladder.
• 3:10: begin warm up drills; start with a warm up run per instructions above, do dynamic stretch routine on the north end of the track (end closest to Stone Valley Road).
• 3:45: be on the start line ready to race. You can take strides from the start in groups, with half going at a time and half keeping your team starting space.
JUNIOR GIRLS RACE TIME: 4:25
You will also be dismissed from class after 5th period (2:25pm)
• 3:25--be at Oak Hill Park with your bib on, fed, hydrated and with an empty bladder.
• 3:35--begin warm up drills; start with a warm up run per instructions above, do dynamic stretch routine on the north end of the track (end closest to Stone Valley Road).
• 4:10--be on the start line ready to race. You can take strides from the start in groups, with half going at a time and half keeping your team starting space.
SOPHOMORE BOYS RACE TIME: 4:50
• 3:50--be at Oak Hill Park with your bib on, fed, hydrated and with an empty bladder.
• 4:00--begin warm up drills; start with a warm up run per instructions above, do dynamic stretch routine on the north end of the track (end closest to Stone Valley Road).
• 4:35--be on the start line ready to race. You can take strides from the start in groups, with half going at a time and half keeping your team starting space.
SOPHOMORE GIRLS RACE TIME: 5:15
• 4:15--be at Oak Hill Park with your bib on, fed, hydrated and with an empty bladder.
• 4:25--begin warm up drills; start with a warm up run per instructions above, do dynamic stretch routine on the north end of the track (end closest to Stone Valley Road).
• 5:00--be on the start line ready to race. You can take strides from the start in groups, with half going at a time and half keeping your team starting space.
SENIOR BOYS RACE TIME: 5:45
• 4:45--be at Oak Hill Park with your bib on, fed, hydrated and with an empty bladder.
• 4:55--begin warm up drills; start with a warm up run per instructions above, do dynamic stretch routine on the north end of the track (end closest to Stone Valley Road).
• 5:30--be on the start line ready to race. You can take strides from the start in groups, with half going at a time and half keeping your team starting space.
SENIOR GIRLS RACE TIME: 6:10
• 5:10--be at Oak Hill Park with your bib on, fed, hydrated and with an empty bladder.
• 5:20--begin warm up drills; start with a warm up run per instructions above, do dynamic stretch routine on the north end of the track (end closest to Stone Valley Road).
• 5:55--be on the start line ready to race. You can take strides from the start in groups, with half going at a time and half keeping your team starting space.
FRESHMAN BOYS RACE TIME: 6:35
• 5:35--be at Oak Hill Park with your bib on, fed, hydrated and with an empty bladder.
• 5:45--begin warm up drills; start with a warm up run per instructions above, do dynamic stretch routine on the north end of the track (end closest to Stone Valley Road).
• 6:20--be on the start line ready to race. You can take strides from the start in groups, with half going at a time and half keeping your team starting space.
FRESHMAN GIRLS RACE TIME: 7:00
• 6:00--be at Oak Hill Park with your bib on, fed, hydrated and with an empty bladder.
• 6:10--begin warm up drills; start with a warm up run per instructions above, do dynamic stretch routine on the north end of the track (end closest to Stone Valley Road).
• 6:45--be on the start line ready to race. You can take strides from the start in groups, with half going at a time and half keeping your team starting space.
