Home of the Lancers

I hope you all had a great Memorial Day weekend!

I have some great news to share, the District has approved me to begin with an e-coaching platform for our athletes to run on their own!! YES!!!

I will have more information by the end of the week, but here is what I have so far:
– Kickoff Monday June 1st!
– Monday BIG ZOOM CALLS, Boys at 2, Girls at 3 pm
– We will have a shared Google Doc with suggested training and place to log training
– Monday Time Trial, on your own but broken into teams like we do for Lancer Meet, something short & fun to get the competitive juices flowing again, details to come
– We will hit 150 minutes next week for week 1, let’s go for 150 this week as well if you’ve been running, or 120 if you’re just starting
– If your parents don’t let you run outside, not a problem, just let me know
– Please be safe and speak with your parents about where you are running, etc
– We are back, WE ARE BACK!!
– More details later this week

XC Pics!

We had a Track contingent cheering us on at XC League Finals, Mrs. Brown, Booster Member from Track, took some pictures and wanted to share with us https://link.shutterfly.com/LIDN9hemr1.  Please thank her next time you see her!

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.

Photos to Share?  Upload Here!


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.