Home of the Lancers

Hi Everyone,

We had a TON of great races last night against NP!  I’d like to highlight 3 special ones as these 3 specifically highlight how we want to race!  David Caestecker hadn’t raced in several months due to an injury and had only been running for a couple of weeks.  That didn’t stop him from leading our JV Boys to a very fast early pace for the 1600m and still breaking 5 – race with NO FEAR!  Mikayla Weber took her 800m race out hard, ran with authority and narrowly lost in the final 100m, but set a 5” PR in the 800 – this sticks with the mantra that someone will have to hurt real bad if they are going to beat you!  Brett Rauch found himself only racing his teammate in the Varsity 800m, but that didn’t stop him!  He executed our race plan perfectly by getting through 600m fast en route to setting an 800m PR – follow Coaches race plan!

There are many other great performances to mention, but let’s implement what each of these 3 athletes did:

  1. Race with no fear and have fun!
  2. Race with authority guaranteeing that the only way someone beats you is if they are willing to work for it!
  3. Follow Coaches race plan!  Let us do the thinking and planning, and if it doesn’t work … blame us! 

Let’s close out our Track season TOXC STRONG!

TOXC 2020 Banquet

    • Tuesday, June 1st @ Sapwi Upper Shelf
    • We are starting earlier, 3 – 5 PM
  • Bring a chair to sit in, or blanket to sit on

 Photos from Mr. Kajita!

Westlake Distance Carnival https://photos.app.goo.gl/xjrDAdhcvxFRSVcw9

TO vs Westlake NEW LINK https://photos.app.goo.gl/xXpaw3RsN6QBzsK57

TO vs Calabasas https://photos.app.goo.gl/ZvwsTtHjQ3wXZoiN6

TO vs NP https://photos.app.goo.gl/DnCdH7FndiBdTng89


TOXC 2021 Schedule

  • Summer Kickoff Meeting
  • Monday 6/14, 5 PM @ Library Park
  • This is for ALL New & Returning Athletes and Parents
  • Practice for Returners beforehand at 3 PM
  • Intro Week for New & Returners
      • Tuesday 6/14 – Saturday 6/19
      • Mon 6/14, 3 PM practice beforehand
      • Tue – Thu 2:30 – 4:15 PM
      • Fri 7:30 – 9 AM
  • Sat 8 – 9:30 AM
  • Locations to be finalized closer to this week
  • Dead Period
  • CIF mandates a dead period of no organized practices by the Coaches, however athletes are encouraged to keep training to prepare for the upcoming season, dates to be finalized by next week!
  • 1st Summer Time Trial – Monday July 12th
  • Alumni Run Saturday July 24th


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.

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.


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.