Thousand Oaks Cross Country

Dear TOXC Family!

We have a situation … the Wildwood time trial course, one that we have used for 14 years … will never be the same! 14 years of TOXC runners, state bound athletes, southern section champions, state champions, national championship qualifiers, 29 runners that went on to run in college … history, lots of history on this course. The 2020 TOXC Team toed the line of our fabled course … and destroyed the record books!!

Practice Schedule This Week

Phase 2 Pod Groups

Mon @ Sapwi, 2:50 – 4:50PM
Tue @ Wildflower, 2:50 – 4:30 PM
Wed @ Greenmeadow, 2:15 – 4:15PM
Thu: ON YOUR OWN, Recovery Run 25’, 30’, 35’, 40’
Fri: ON YOUR OWN, Base Run + Strides, 50’, 60’, 60’, 65’ all groups + 4 x 20” Strides
Sat: ON YOUR OWN, Base Run + Strides, 30’, 35’, 40’, 45’ all groups + 4 x 20” Strides

First TIME TRIAL WAS A SUCCESS!!! RESULTS!!!! Full Recap below

Team PR’s

The most important metric we track year to year is how our team is improving on this course. Our whole focus revolves around being the best team that we can be! Every year we track our Team Average Time, Top 10 Average Time, Top 7 and Top 5 average Time. The results this year were incredible:

2020 Girls are now the Team Average leaders averaging 18:24 per girl, breaking the previous record by almost 40 seconds per girl!
2020 Girls are now the Top 10 Average leader averaging 16:17, breaking the previous record by almost 30 seconds per girl!
2020 Girls are now the top 7 Average leader averaging 15:58
2020 Girls are 3^rd behind two very good teams for the Top 5 Average
2020 Boys are now the Team Average leaders averaging 14:12 per boy, breaking the previous record by almost 2 MINUTES PER BOY!
2020 Boys are the Top 10 Average leader averaging 12:21, 28 seconds faster than the previous record
2020 Boys are the Top 7 Average leader averaging 12:01, 33 seconds faster than the previous record
2020 Boys are the Top 5 Average leader averaging 11:45, 37 seconds faster than the previous record

Individual PR’s

For our new runners & parents, we run this time trial at the beginning of preseason, and the end of preseason to see progress. We will run this again in December and our newbies will have an opportunity to set a PR (personal record) on this course.

Victoria 3:23 PR!
Sara G 6:16 PR!
Katie 0:34 PR!
Catherine 0:01 PR!
Jackie 3:27 PR!
Matilda 0:03 PR!
Makaila 0:26 PR!
Daphne 0:48 PR!
Paytonne 7:23 PR!
Simone 1:14 PR!
Mikayla 0:22 PR!
Ethan 7:23 PR!
Ryan 2:35 PR!
Michael Z 2:55 PR!
Oliver 0:09 PR!
Daniel 3:42 PR!
Christian 1:06 PR!
Gio 0:45 PR!
Raymond 1:11 PR!
Brett 2:11 PR!
Baptiste 2:52 PR!
Charlie 2:13 PR!
Isaack 1:30 PR!
Turner 1:19 PR!
David 1:02 PR!
Michael C 1:22 PR!
Nathan 2:02 PR!

Individual All-Time Marks

We track the top 15 per class, per gender as well as fastest across all ages. This team made a big dent in these marks!

Hannah – 11^th fastest frosh girl all time in opening time trial
Summer – 8^th fastest frosh girl
Maegan – 5^th fastest frosh girl
Madeline – 2^nd fastest frosh girl & 14^th All Time across all ages
Ivy – New Frosh Girl Record Holder & 6^th All Time across all ages
Makaila – 7^th fastest soph girl
Paytonne – 3^rd fastest soph girl
Simone – 2^nd fastest soph girl
Mikayla – 9^th fastest junior girl
Daphne – 11^th fastest senior girl
Emily – 7^th fastest senior girl & 10^th All Time across all ages
Kevin – 2^nd fastest frosh boy
Liam – New Frosh Boy Record Holder
Baptiste – 10^th fastest soph boy
Isaack – 5^th fastest soph boy
Charlie – 15^th fastest junior boy
Turner – 4^th fastest junior boy & 12^th All Time across all ages
David – 5^th fastest senior boy & 5^th All Time across all ages
Michael C – 3^rd fastest senior boy & 3^rd All Time across all ages
Nathan – NEW COURSE RECORD HOLDER

Alumni Run Announcement

For those Alumni on this email distribution … I hope you all are doing well in this crazy year of 2020! I am proud to say that this years team has persevered through all the adversity and they are looking strong as we start our training for the State Champs … in March!

Per the usual Summer pre-season buildup, we are running the Wildwood Time Trial course next week … and after requests from our team … we are going to do an Alumni Race on Saturday 12/5!!

TOXC Alumni Run 2020 Details

This year will be virtual, Alumni can run our Waverly 2 Mile course on your own … OR a comparable hilly course
SIGN UP HERE as soon as you can, and then add your time once you run your time trial on 12/5
Our current team will then run the course the following Wednesday (12/9) and we will see who wins!
SPECIAL REQUEST: This year more than ever, our team needs your support … these kids have had so much taken away from them, and we are holding onto the hope of our season … this virtual setup allows a LOT more Alumni to join us … your participation would mean the world to me, and to our team if we can make this a big event!

Attendance

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.

Neck Gaiter

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.

2020 Season Dates!

CIF has released the dates for our season, to begin in December / January with the State Championships March 27^th. This is very exciting news!!! Official CIF release HERE.

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!

https://photos.app.goo.gl/pkayobtphmHFFAan6

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.