Announcements

Announcements and Workout Schedule--September 15, 2025

IMPORTANT UPCOMING DATES:

Sept. 16 7pm: SRHS XC Booster Club Meeting (f you are a parent, you are part of the Booster Club, please attend to support your student athlete!) See calendar for Zoom info

Sept. 25 Picture Day during 6th period. Bring uniform to change. Order form here. 

Oct. 2: First League Meet (Cluster #1) Morley Field

Note: We are at Jerabek Park on Tuesday for a key workout, be sure to change at school due to limited bathrooms at the park

Mon.- 45 min + 6 hill sprints

Tues.- Jerabek Park workout (10150 Avenida Magnifica, 92131)

Wed.- 45-55 min easy  to med pace

Thur.- 50 min easy + hiits and core 

Fri.- Woodbridge runners- pre race w/o...all others- 45 min med pace

Sat.- Woodbridge Invite for Varsity/All others tempo run, on your own 

Sun.- OFF, except for Woodbridge runners- 45 min easy + strides 

Announcements and Workout Schedule--September 7, 2025

IMPORTANT UPCOMING DATES:

Sept. 16 7pm: SRHS XC Booster Club Meeting (f you are a parent, you are part of the Booster Club, please attend to support your student athlete!) See calendar for Zoom info

NOTE: We are at the Community Park on Tuesday, please arrange a ride to the park

Monday-45-55 easy + core

Tues.- Community Park workout. Change at school and head to the Community Park (11454 Blue Cypress Drive. San Diego, CA 92131)

Wed.- Off

Thurs.- 45-65 min easy + hiits

Fri.- JV runners- Pre race w/o/ Varsity- Tempo w/o either today or on Saturday at the River Park Invite

Sat.- River Park Invite for JV team ( details below). ALL JV/Novice runners that are not injured are racing.

Sun.- Athletes who competed yesterday- 35 minutes/ All others- Long run- 90 minutes easy + strides

San Diego River Park Invitational

SDSU Mission Valley

2025 River Park Road

San Diego, CA 92108

Parking

Parking will be in the Yellow Lot of Snapdragon Stadium. This will be a paid parking lot that will have directions at the lot of how to complete payment. Fee is nominal.

Freshmen all race Frosh/Soph . All sophomores new to the team this year will run Frosh/Soph race, returning runners all race JV. 

Time Schedule

8:00 AM - Division 1 JV Girls - 2.55 Miles

8:25 AM - Division 1 JV Boys - 2.55 Miles

8:50 AM - Division 1 Frosh-Soph Girls - 2.55 Miles

9:15 AM - Division 1 Frosh-Soph Boys - 2.55 Miles

Course

The course is a flat and fast two-loop course at the SDSU Mission Valley River Park, in the shadows of Snapdragon Stadium in San Diego, California. The course will comprise a roughly 2 x 1.5 mile loop course run on 80% grass loops, with 15% decomposed granite path and 5% concrete for the 3 mile course. The short course is the same course composition but only 2.55 miles. The course is very spectator-friendly, flat, and fast.

Course Map:https://storage.googleapis.com/anet_user_files/meet/xc/256301/San_Diego_River_Park_Invitational_Course_Layout.pdf

This is a new race for our team. You will see the designated “team camp area” we will set up our tent in that area

Individual Awards

There will be individual medals awarded to the Top 30 finishers in each race.

Team Awards

The Top 3 teams in each race will receive team medals. There will be 7 team medals awarded to each of these teams, and it will be at the coach's discretion to distribute them to whom they feel most appropriate in the case of more than 7 runners finishing for that team.

Timing

All races will be timed with shoe chip timing, FinishLynx image to break close finishes, and video backup of all races.

Announcements and Workout Schedule--August 25, 2025

IMPORTANT UPCOMING DATES:

Sept. 1: Annual Labor Day Penasquitos Canyon run (optional for JV/new)

Sept. 4: First team pasta feed

Sept. 5 Ian Cumming/Tim Lathum Invitational Race

Sept. 16 7pm: SRHS XC Booster Club Meeting (f you are a parent, you are part of the Booster Club, please attend to support your student athlete!) See calendar for Zoom info

Congratulations to all the runners that competed at the Bronco Invitational and thank you, parents for all of your support! This week we are working out off-site on Friday at Jerabek Park (10150 Avenida Magnifica, 92131)

• Mon.- 40- 50 minutes  easy + hiits and core

• Tues.- Tempo run at the lake

• Wed.- OFF

• Thurs.- 45-55 min easy to med pace + core

• Fri- Interval w/o at Jerabek Park*** very limited changing space at Jerabek Park, please change at school before heading over to the park.

• Sat.- Same as Monday

• Sun.-  Long run 55- 85 min easy + strides

Mon. (Labor Day) 8:30 a.m.  Annual Labor Day run at Penasquitos Canyon (12350 Black Mountain Rd., San Diego, CA 92129). Trail run, stretching, core and goal setting. Mandatory for Varsity, optional for the JV/new runners. Canyonside Community Park off Black Mt. Rd. Meet at the far back parking lot before the road turns to dirt (near the trailhead after the last ball fields).

Announcements and Workout Schedule--August 18, 2025

IMPORTANT UPCOMING DATES:

August 21: Parent meeting 6 p.m. SRHS Library

August 23: FIRST RACE for some of team

Sept. 4: First team pasta feed

**PARENTS/FAMILIES: Thank you for your support in getting the team to the lake on Friday. This week we will be at SR Community Park (info below).

• Mon.- Make up time trial during 6th period. all others  45 min easy + hiits and core

• Tues.- Park workout. We will be at SR Community Park. (11454 Blue Cypress Drive. San Diego, CA 92131) Reminder about changing before you get to the park or change at the park. This will give our new runners a chance to experience the closest we can get to an actually cross country course. Bring a towel to sit on for stretching

• Wed.- Everyone off

• Thurs.- 50 min easy to medium pace + core

  • • PARENT MEETING 6 p.m. SRHS Library

•  Fri.- Pre race w/o- 30 min easy  + 6 strides.

• Sat.- Bronco Roundup (see details below. All athletes have been informed if they are running this race. Several athletes on the team are not ready for this early in the season race.)

• Sun.- 45-60 min easy  + core

BRONCO ROUNDUP

DATE: SAT. AUG 23rd, 2025 (Athletes should arrive 1.5 hours before their race times)

Varsity girls, JV girls and Varsity boys should arrive at 7:00 a.m. all other athletes should arrive 1.5 hours before their race time . All athletes were given a uniform and should arrive at the race dressed in their uniform.

Athletes have been informed if they are running in this Invitational. Many new runners (primarily those that did not join the summer run club) will not be competing. We do not want early season injuries and racing when an athlete is not ready is risky.

LOCATION: KIT CARSON PARK, ESCONDIDO (3333 Bear Valley Pkwy, Escondido, CA 92025. This is a BIG park, so please use the directions provided to find the team tent. Our team tent will be on the north end of the park (closest to Las Palmas Ave.). In this general area: https://maps.app.goo.gl/t3vZRq2VEWfnNgE57 look for a blue canopy with SRHS Cross Country

COURSE: The course has been changed to be more "spectator-friendly" this year. ALL RACES 2.0 MILES (google map of course: https://www.google.com/maps/d/embed?mid=1nsCN-qC3_WNRHWRdl6RKE9NsLqmr0Uw&ehbc=2E312F   Strava map: https://strava.app.link/lGwtU0vwlVb

AWARDS: MEDALS TO FIRST 35 FINISHERS IN EACH RACE.

TIMES: DIV.1 RACES 8:00am-10am.

Girls Races

8:00 AM          2 Mile D-1 Varsity

8:40 AM          2 Mile D-1 JV, 10-12

9:20 AM          2 Mile D-1 JV, 9/NOVICE

Boys Races

8:20 AM          2 Mile D-1 Varsity

9:00 AM          2 Mile D-1 JV, 10-12

9:40 AM          2 Mile D-1 JV, 9/NOVICE

Announcements and Workout Schedule--August 11, 2025

Welcome to the 2025 Cross Country season!

IMPORTANT UPCOMING DATES:

• August 21: Parent meeting 6 p.m. SRHS Library

• August 23: FIRST RACE for some of team

• Sept. 4: First team pasta feed

 **PARENTS/FAMILIES: You will note that on Friday we are working out at Lake Miramar. We will have off campus workouts throughout the season at either Lake Miramar, SR Community Park or Jerabek Park. These workouts are the closest we can come to simulating racing conditions and are essential to our training. We appreciate your support in getting your athletes (and carpooling to help out others) to the park. Please use the chat feature in Sportsyou if you can provide rides for athletes or need a ride.

• Mon.- First day of School. Mon- 35-40 min easy + 6 strides and core

  • • New runner workout will be discussed. PE clothes not required, meet at stadium and check in with coaches, then go change. Bring your running clothes, towel for stretching/core, shoes, water bottle, etc. and change in stadium restrooms. Our team is not assigned lockers. Each period starts with a team meeting.

• Tues.- Time trial. There will be no daytime practice, but you are still required to attend 6th period as usual. Be at the stadium at 7:00 pm! New runners will race a 2K (5 laps around the track). All returning runners will be competing at 2 miles. Parents and families are welcome and encouraged to attend the time trial. 

• Wed.- Everyone off

• Thurs.- 35-45 easy  to med pace + hiits and core

• Fri.- Tempo run. Lake Miramar during 6th period (attendance will be taken at the Lake. Change at school and head up to the Lake during 6th period. The office has been notified. Uniforms will be handed out.

• Sat.- Mission Bay w/o at 8:30 am  40-50 min easy + strides and core

  • • Mandatory for Varsity, optional for JV. We will meet at the runner’s bathroom at 8:30 am. It's located just south of the old Information Center at the very end of Clairemont Drive. (use Google Maps to navigate to “Runner’s Bathroom” at Mission Bay or Apple Maps to 2590 E. Mission Bay Dr. 92109)

• Sun.- Long run/ 50- 80 min easy + strides

Tryouts and Workouts--Week of August 4, 2025

IMPORTANT UPCOMING DATES:

August 4: First day of official practice

August 5: Rosters submitted to counseling

August 11: First day of school. 

August 12: 7 p.m. Time Trial (if you are not cleared, you will not be eligible run the time trial). Parents/families are welcome and encouraged to attend. 

August 21: Parent meeting 6 p.m. SRHS Library

August 23: FIRST RACE for some of team

Workout Schedule:

• 8:30 a.m. Mon- First day of practice

  • • 40-50 minutes easy + core

    • The workout above is for runners that have been regularly working out with the Falcons Summer Run Club. New runner workout will be discussed. Meet at stadium and check in with coaches. Show up in running clothes, shoes, etc. (PE clothes not required). Bring a water bottle, towel to sit on for stretching and watch if you have one. 

• 8:30 a.m. Tues- Tempo workout 

  • • New runner workout will be discussed

• 8:30 a.m.  Wed.- Same as Monday 

• 8:30 a.m. Thurs.- 45 easy to medium  pace + hill sprints 

• Fri.- Fartlek workout. We will  meet at the lake at 8:00 am

  • • New runner workout will be discussed

• Sat.- OFF

• Sun.- Long run 50-75 min easy  + 4 strides

2025 Summer Run Club Information for New and Returning Runners:

Returning runners: Summer run club begins on Tuesday, June 17th, 2025, 8:30 a.m. at Miramar Lake near the restrooms. Same schedule as last year: Tues, Wed. and Fri. at the lake @8:30 a.m. Be sure your AAU membership is current will not expire before the beginning of August. Bring proof of AAU membership to our first meeting. Remember a water bottle, towel for core/stretching and a watch if you have one.

New runners: If you are receiving this email for the first time, this is your introduction to the SRHS Cross Country program and the Falcons Summer Run Club.

If you will be joining the summer run club, here’s how it works:

1. All participants must be members and have a current membership to the Amateur Athletics Union. Sign up here for a Youth athlete membership. You will be registering for the Falcons Running Club code: W3C44W. Your membership must be valid until at least August 1, 2025: https://play.aausports.org/login/tabid/36231/Default.aspx?returnurl=%2f

2. Bring your membership info and show up at Lake Miramar (picnic tables near the restrooms) on Tuesday, June 10th at 8:30 a.m.

3. The Club meets Tuesday, Wednesday and Friday at 8:30 a.m. at Lake Miramar

4. We meet for approximately 1.5 hours. We begin with a group meeting, then begin the workout and finish with stretching and core.

5. Bring a water bottle, a towel or mat to use for stretching and core and a watch if you have one. Don't forget sunscreen!

A note to new runners: You will begin by running 20 minutes at an easy pace. Easy means you should be able to hold a conversation with a partner. Your time will increase as the summer progresses. If you have not been running, don’t wait! Start now with 10-15 minutes, easy pace and begin and simple strength training program: https://www.runnersworld.com/uk/training/beginners/g38648380/strength-conditioning-new-runner/