To wrap up last week, we had a big time workout … and the team crushed it!!! Our entire team has dramatically increased our fitness since our 5km back in December. I keep saying it, but we are in a very good place, we just need an opportunity to race!
Plan This Week – PLEASE READ
In normal years, we pay no heed to rainy days. You dress warm, you get your run done. I understand this is not a normal year. I understand we have a lot of rain coming Wednesday to Friday. I will send out via the Remind by Noon each day what the plan is for practice. If heavy, heavy rain is scheduled during our practice time, we will cancel. If it looks like some light rain, or no rain, we will hold practice.
Either way, dress warm and put your phone or other valuables in Ziploc bags, in your bag.
- Weekend: Recovery Run, 35’, 40’, 45’, 50’
- Monday: Long Run @ Conejo Canyon, 2:50 – 4:50 PM
- Tuesday: Tempi Run @ Waverly, 2:50 – 4:50 PM
- Wednesday: Recovery Run @ Greenmeadow, 2:30 – 4:15 PM
- Thursday: Run @ Location TBD, 2:50 – 4:50 PM
- Friday: Run @ Location TBD, 2:50 – 4:50 PM
When is Our Season?
We are working with the Athletic Director’s and Principals within our District to plan races! It’s coming, so let’s keep the ball rolling! More updates to come.
We are required to submit attendance every week. If you will be missing practice, please email me. If not, you will be marked absent.
If you are opting out of practice, and not calling Coach Julie back, you will be marked absent.
I’d like to suggest you purchase a running neck gaiter for practice, you can wear it around your neck when you’re not near anyone and pull it above your mouth when passing people on the roads, trails or parks. Here are a couple options:
TOXC Google Doc
Please be in the habit of logging your runs after every practice in the TOXC Google Doc.
Iron Deficiency – Time To Check Again
- The aerobic energy demand of a 1600m race is approximately 82%. The remaining 18% is an anaerobic energy demand. The 3200m is 90% aerobic, and the 800m, often thought of as a sprint event, is even 60% aerobic.
- Recognizing that all distance Track races are primarily an aerobic challenge, oxygen transport is crucial.
- Approximately 99% of human oxygen transport is mediated by the binding of molecular oxygen to an iron-containing molecule (within red blood cells) known as hemoglobin.
- If an athlete is iron deficient, their endurance performance inevitably (and, likely, significantly) suffers.
- Accordingly, we strongly encourage twice yearly iron testing for our student-athletes in order to support the maintenance of optimal iron status.
- Standard blood panels include the assessment of both hemoglobin concentration and hematocrit, and most importantly FERRITIN.
- By analogy, hemoglobin and hematocrit are equivalent to “money-in-your -pocket” while ferritin is correspondingly equivalent to “money-in-the-bank.”
- If hemoglobin and hematocrit appear normal yet ferritin is sub-optimal, one might extend the analogy to suggest that subsequent to spending all available “money-in-your-pocket,” an individual is essentially “bankrupt” consequent to minimal iron reserves (i.e. minimal ferritin or, again, by analogy … minimal or no “money-in-the-bank”).
- In summary, the opportunity to periodically analyze hemoglobin, hematocrit, and ferritin enables our coaching staff to quantitatively appreciate a student-athlete’s current iron status and to potentially recommend (to parents / guardians) a reasoned iron supplementation strategy (if appropriate) in order to contribute to ALWAYS maintaining performance-supporting, healthful iron status.
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Come and see why students describe our Cross Country program as the best experience of their high school lives.
TOHS Cross Country is a combined boys and girls program that has a tradition of excellence including many Marmonte League, Ventura County, and California State Championships and many runners that go on to compete at the collegiate level.
Whether you’ve never run a step in your life or you enjoy running youth track and local 5k’s, we would love to have you come join the Lancer Cross Country program. We are the most decorated team at TOHS and you will have the time of your life making friends and lasting memories in this wonderful program!
We’re excited for another year of Lancer Cross Country and invite all of you to join us for our first week of practice and activities to see if cross country is right for you! We are busy making plans for our summer training program, which will include pool parties, beach trips, and much much more.