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Ravens XC Summer Camp! - see other page, link is not updated

No no   longer used...

Updated link at - https://sites.google.com/a/sduhsd.net/ravens-athletic-camps/

Important Summer Dates

Camps for Summer 2017

Sequoia Camp - about $450 to $550 a person.  2017 Dates are August 6 - 13

This is a GREAT CAMP - those whose parents can drive will get first priority.  You want to go to this!  Parents, willing to drive, you get to go for free!

Runners will be broken into 4 groups this year (not 5 like last year).  July 28th Time Trial will help indicate which group you will be  in.

Ravens XC Summer Training - 

Group runs and training for those that wish to train over the summer.  Please click the link above and sign up for the camp if you are looking to join us for any amount this summer.  Alumni and parents need not sign up but are always welcome to join us.  Coaching staff will be there along with team leaders and captains.  See Directions Tab for specific meeting places.  Most runs meet at 8 am and leave by 8:10 am.

Summer Mileage

Summer Training Themes

Through End of July - 

Consistency - Be consistent with running.  Get to the point you are running 6 days a week (Varsity, 20 out of 21 days) and being consistent with mileage.  Long Runs are your most important weekly run, but being consistent is KEY!  It is better to spread out all the running you are doing weekly.  Run the second half of your runs faster than the first half, and when someone in your group wants to push the pace - try to hang on.  Do your drills and stretching after EVERY RUN!  Be Consistent with your training and you will reap great rewards!

Moderation - Every increase needs to be moderate - Aggregate improvement over marginal gains.

Increase your weekly mileage every week -  At most 5 - 7 miles a week (consistency).  

Increase your long run each week - at most by 2  miles each week. 

Increase your Cross Training each Week

Cross Train! - You should be doing between 2 to 3 hours of additional activitiy every day!  This can include such activities as Jr. Lifeguards, soccer, ultimate frisbee, hiking, walking the dog, playing camp games, surfing, swimming, pushups, extra exercises, lifting weights, etc.  Make it fun, if it becomes something you wish you were not doing, change the activity.  To be a better runner, you need to become a better athlete.

Vacation Travel

    • Have a General Plan - Pick the sights you want to see and rough out in your mind how you will get there and link them together.
    • Give yourself time to run - Running in a new place will take longer than you think.
    • Carry a Map - and a cell phone.
    • Be prepared - Tuck some cash into a dry place for cab fare or water.  Know the name, address, and phone number of your hotel.  Talk to the coneirge or hotel attendants to find safe places to run.
    • Stop - If you see something cool, stop and soak it up.  Make sure you are enjoying the journey, a small camera (smart phone) is great to have to take cool pictures
    • Running Shoes are Carry On items - If your luggage gets lost, at least you will have your running shoes on vacation.
During August -
Consistency, Training and not Straining, Moderate increases.

Season Starts Monday, August 14
Athletes are expected to be there from the first day of Practice.  Practice will be from 8 - 10am or from 3:20pm to 5:20pm depending on start time.  
Time Trials - Red vs Black Meet, Dual/ Time Trial, and September 10 (Bronco Invitational).  Students Must reach time expectations by at one of these meets.
Some athletes may not be able to make time expectations the first day - regardless they are expected to be at every practice and give a valid attempt at each of these meets and every practice.

Time Expectations

Cross Country Sign Up Google Form - Click here to get information regarding the season - Athletes and Parents should sign up to get information on practices, workouts, etc.