Simi Valley High School Cross Country Home

Reds, Where Champions Eat

Once again, we conclude the fundraising with Reds. Last year the team earned over $500. We would like to exceed that amount this Tuesday, Nov. 9, 11:00a.m. to 9:00 p.m. Flyers will be handed out at practice on Monday or click here to download one. The Reds' flyer must be presented when paying for your meal, otherwise the team does not receive any money.

Goals are Dreams

Once again the varsity girls have met there dream of winning Maramonte League and moving on to Southern Section Prelims. Lead by Sarah Baxter (17:03), Erika Barr (17:44), Karla Vernola (17:50) Desirae Jones (18:11) and Rachel Venus (18:18). Average running time for the team was 17:49. The J.V. and Frosh/Soph teams also took first place. Charlotte Utash lead the Frosh/Soph team to victory and Courtney Korven lead the J.V.

The varisity boys' will also move onto to prelims even though they did not attain their goal of being Marmonte League champs. The boys did have a strong run with Frankie Moncada (15:55), Jackson Chirigotis (16:23), Niko Utash, (16:32), Johnny Feller, (16.37), and Bryan Bendik, (16:40).J.V. boys ran strong, with John Clark leading the team to a third place finish. Frosh/Soph was lead by Juan Jimenez and Bryan Quintaro to 2nd place finish.

County Champs

What an exciting race for team at the Ventura County Championship Cross Country Race. The Varsity girls once again dominated the course with the first 5 runners finishing within the top 10. SarahBaxter (17:41.07), Erika Barr (18:15.38), Karla Vernola (18:16.51) and Sarah Riggs (18:18.44) placed fourth through sixth for Simi Valley, Rachel Vinas (18:42.89).

Running with great success also, is the Varsity boys' team grabbing third place. The team lead by Frankie Moncada (16:02.82), Jackson Chirigotis (16:35.08),
Bryan Bendik, (16:35.54), Niko Utash, (16:36:05), Kyle Miller, (17:00:04).

The girls' J.V. team was also first place with the Simi girls taking the first 5 spots. Not to be outdone, the Frosh/Soph girls' team came in first finishing within the top 6.

The J.V. boys' team also came in at a strong third, sophomore took 4th place, and freshmen took 5th.

Good job to all the athletes.

Every day is Pioneer Weather

What weather is it today? Reply: Pioneer weather. A good day to run.

Parents are the Backbone of the Program

This weekend, I was at a soccer game, and one of the parents asked me "Don't you think 90 minutes is too long for our girls to play?" I looked at her in astonishment and replied, "no." I was astonished to believe that a parent thought so little about the fitness and mental toughness of her daughter. I thought about our XC athletes, who run miles upon miles, in Pioneer weather, without a complaint. Our athletes do it because they believe they can, the coaches believe they can and the parents believe they can.

Even though it feels like they are at school and in practice all the time, you, the parent spend the most time with the athletes. Your support in making the athletes eat healthy, making sure he/she stays injury free and coming out to watch the team compete, shows your commitment to your child and the program. Last week at Challenger, the looked down the hill and saw maroon everywhere. Parents/siblings/ and alumni were everywhere on the course cheering our runners onto victory. Coaches Mjoen and Evans say it every week, thank you parents for all the support you bring to the team. Your belief and commitment to your child is the backbone to our success.

Cross Country and You

I thought I would cover the nuts and bolts of the sport, so you will now be in the know.

Teams and scoring: There are three teams for each gender; varsity, junior varsity (JV) and sophomore/freshmen. Varsity is the top 7 fastest runners of the entire team. This team seems to be fluid, in that another team member with a faster running time can move the athlete out of the group. The next group is the Frosh/Soph (freshmen and sophomores). This is the top 7 runners in only 9th and 10th grade. This too, is a fluid group. The rest of the athletes are JV.

Varsity and Frosh/soph are the only teams with 7 members. The first 5 members are the scoring members and the 6th person is counted only if there is a tie. Runners 6 and 7 are important because they can come in before another teams 1 - 5 runners, causing the other teams score to be higher.

As each runner finishes the race, they are given a number according to what place they finish and that number is their score for the team. For instance, if you finish 1st, you have a score of 1 point. If you finish 24th, you have a score of 24.

A team's first five runners (doesn't matter which runners, just the first five that finish) are counted toward the team's total score. If the first five runners come in 2nd, 7th, 8th, 12th, and 18th, then the team's score is 47 (which is relatively low in a competitive race). So, the lower your score, the better.

Spectators during the race: Cross country is a special sport in that everyone cheers all athletes. The first place runner and the last place runner receive the same loud cheers. All athletes not participating in the race are out on the course cheering on his/her team mates. Only say positive words to the athletes, they are running as fast and and hard as they possibly can.

After the race: Athletes are required to do a "cool down". This is to keep their muscles from cramping.

Article Source: http://EzineArticles.com/617525

Opportunity to get away

A fabulous and very successful fundraiser is the opportunity tickets. The team earns $4.00 out of the $5.00. Athletes have been given these tickets and they must sell the entire book. Please make checks out to SVHS ASB. The tickets are due September 7th. You will need sell your tickets and turn in the money and the stubs to Mrs. Kapin in order to receive your uniform. Mrs. Kapin will be available at practice on August 26, Sept. 2, and Sept 7th. Remember, if you loose tickets, you are responsible for replacing the value of the tickets.

What Does it all Mean?

Many times the coaches will use terminology that we are not familiar with. Being new to cross country or just running, there is an entirely different nomoclature to the sport. Here are some terms that are used with their definitions.

aerobic: Used to refer to running or other exercise at an intensity that's sufficiently easy for your respiratory and cardiovascular systems to deliver all or most of the oxygen required by your muscles, and slow enough that lactic acid doesn't appreciably build up in your muscles. Generally, you can sustain a slow aerobic pace for long periods of time, provided you have the endurance to go long distances.
anaerobic: Used to refer to running or other exercise at an intensity that makes it impossible for your respiratory and cardiovascular systems to deliver all or most of the oxygen required by your muscles, and fast enough that lactic acid begins to build up in your muscles, thus producing a tired, heavy feeling. The pace associated with anaerobic running cannot be sustained very long.
anaerobic threshold (AT): The transition phase between aerobic and anaerobic running. Good training will increase AT by teaching the muscles to use oxygen more efficiently, so that less lactic acid is produced. Also known as "lactate threshold."
cool-down: Slow running or jogging done after a workout or competition to loosen muscles and rid the body of lactic acid.
fartlek: Swedish for "speed play;" variable pace running; a mixture of slow running, running at a moderate pace and short, fast bursts. Fartlek training is a "creative way" to increase speed and endurance.
"hitting the wall": The dreaded point (and awful feeling similar to what your body would feel like if you ran into a wall) during a race when your muscle glycogen stores become depleted and a feeling of fatigue engulfs you.
intervals: Training in which short, fast "repeats" or "repetitions" often 200 to 800 meters, are alternated with slow "intervals" of jogging for recovery; usually based on a rigid format such as "six times 400 meters fast [these are the repeats] with 400-meter recovery jogs [the intervals]," interval training builds speed and endurance.
junk miles: Runs at an easy pace inserted into a program in order to reach a weekly or monthly mileage total rather than for any specific benefit. Despite the name, "junk miles" often serve as recovery from harder workouts. The value of "junk miles" is still hotly debated among training theorists.
lactic acid: A substance which forms in the muscles as a result of the incomplete breakdown of glucose. Lactic acid is associated with muscle fatigue and sore muscles.
lactate threshold: See "anaerobic threshold."
negative splits: Running the second half of a race faster than the first half.
pick-ups: Accelerations done during a run, normally done in shorter durations than fartleks. Pick-ups are simply another way to spice up what would otherwise be an easy-run day.
plyometrics: Bounding exercises; any jumping exercise in which landing followed by a jump occurs.
PR/PB: Personal record/personal best.
repeats: See "intervals."
running economy: Refers to how much oxygen you use when you run. When you improve your economy, you are able to run at a smaller percentage of max VO2 (your maximum rate of oxygen utilization).
splits: Refers to your times at mile markers or other pre-planned checkpoints along the way to the finish line.
strides: Short, fast, but controlled runs of 50 to 150 meters. Strides, which are used both in training and to warm up before a race, build speed and efficiency.
taper: Runners usually cut back mileage (or taper) one day to three weeks (depending on race distance) before a big race. Tapering helps muscles rest so that they are ready for peak performance on race day.
tempo runs: Sustained effort training runs, usually 20 to 30 minutes in length, at 10 to 15 seconds per mile slower than 10-K race pace. Another way to gauge the pace of tempo runs: a pace about midway between short-interval training speed and your easy running pace.
threshold runs: Runs of 5 to 20 minutes at a pace just a little slower than your 10-K racing pace; Threshold pace is roughly equivalent to what exercise physiologists call "lactate threshold," or the point at which your muscles start fatiguing at a rapid rate. Running at or near lactate threshold is believed to raise your lactate threshold, which should allow you to run faster in the future.
VO2Max (maximal oxygen consumption): The maximal amount of oxygen that a person can extract from the atmosphere and then transport and use in the body's tissues.
warm-up: Five to twenty minutes of easy jogging/walking before a race or a workout. The point of a warm-up is to raise one's heart rate so the body (and its muscles) are looser before a tough workout begins.

Oh, the pain

Now that the team has been running for quite sometime, athletes' bodies are starting to break down. It is especially important at this time to make sure stretches are being executed correctly and frequently throughout the day. Along with stretching throughout the day, rolling out your sore muscles with a foam roller can help alleviate pain and help the recovery process quicken. The foam roller not only stretches muscles but also breaks down soft tissue adhesions and scar tissue. Using the foam roller can relieve muscle and joint pain such as the IT band and shin splints.

Tips for rolling
- make sure muscles are warm before rolling
- place the roller under the affected muscle and gently roll your body weight back and forth.
- stay on soft tissue, avoid rolling joints or bones.
- if you have a particularly painful area, hold that position until the area softens.
- drink plenty of water.
- check with a doctor before rolling.

If you do not have a foam roller, empty a soda pop bottle and fill it with water. It too can be used as a roller. If you have any questions, ask Coach Ellis.

The Ingredients to a Strong Team

Remember the first day of practice? Returning athletes were anxious to see who the new runners would be joining the team. And the new athletes were concerned whether he/she could keep up with the practices and fit in with the team. Runners understand the pains involved in completing a hard hilly run when the temperature is a steaming 85 degrees, and when these pains are shared with others, athletes tend to bond. There is an unspoken appreciation and camaraderie for those who put forth their best effort.

These bonds are translated into a responsibility to be part of a team. So what are the ingredients to a great team:

1) Commitment - There must be a commitment to oneself to do the best he/she can possibly do, a commitment to bring your best to the team regardless of whether you are a varsity athlete or a j.v. athlete.

2) Appreciation and respect for each other. A team cannot function properly if there is no respect for the other athletes. Not everyone will like each other, and that is okay, but you must respect that person and the effort he/she is putting into practice. Appreciate how hard your team mates are working. All you have to do is say "good job" or give a thumbs up. It is hard for everyone.

3) Enjoy being together. A team that bonds outside of training makes a stronger team. It is human nature to want to do your best for the people you like being with.

4) Have a positive attitude. Your attitude determines how your run will go. (Scroll down the page for more info on PMA.)

5) Believe! Cross country is mostly a mental sport. Your mind needs to tell your body what it is capable of doing. If you say you can't, you won't. If you tell yourself that this is a little pain and you can get past it, you can. Think about the pain your team mates are feeling, if they can bare it, then so can you.

The Simi Valley High Cross Country team epitomize all of these elements and this is why the Simi Valley High School Cross Country Team is one of the best.

Cha-cha Chia for Your Health

For as long as I can remember when I hear mention about the chia seed I think about my Scobby Doo chia head. It turns out the chia seed is actually a very beneficial seed. Recently I finished the book Born to Run written by Christopher McDougal. McDougall writes about the Tarahumara Indians of Mexico's deadly Copper Canyons and how they run endless miles without fatigue. McDougall trying to find out what makes this tribe fit discovers that in their diet is the chia seed. He tries the chia seed and quickly feels the benefit.

Later that week, Dr. Andrew Weil is on the Dr. Oz Show speaking about the benefits of the chia seed. Come to find out this little seed has more bang for the buck. It is rich in Omega 3 (richer than flaxseed), it was used by the Aztecs to relieve joint pain, help increase energy, and is rich in antioxidants. There are many other benefits to the chia seed (weight loss as one) but I will let you research it.

Chia seeds are considered to be hydrophilic, meaning they can absorb large amounts of water quickly. They can hold 10 times their weight in water making them a great enhancer in hydrating our bodies, a valuable tool for athletes or anyone looking to improve their day to day performance and endurance. http://www.huffingtonpost.com/christina-pirello/change-your-life-with-chi_b_446413.html

Let's get crazy and have fun with the chia seed. Stir 2 teaspoons of the seed into 8 to 10 ounces of water. Add lime or lemon juice and a little sugar to taste. Let sit for 30 minutes. The drink turns into a gel. "Chia Fresca" is a popular drink in Mexico and Central America. It's tasty but filling. The seed when eaten by itself has a nutty flavor. I like to add it to my oatmeal. It can also be added to smoothies, yogurt, banana bread, etc. I added it to banana bread and my family loves it.

Although the chia seed appears to be a good addition to one's diet, a well balanced diet should always be a priority to all athletes, along with proper hydration.

Source: Dr. Andrew Weil website (http://www.drweil.com/drw/u/QAA365093/Chia-for-Health.html)

Train your Brain for Running

Athletes, take a look back at the beginning of summer and think about the first day of practice. Remember feeling out of shape, concerned about who will move up to whom's spot on the team, or possibly not knowing anyone on the team? Remember how sore you were the first day, the first week and then how the soreness started to go away? Think about the mileage you are putting in now compared to the mileage you began with. Your body has accomplished everything you have asked of it.

Now think about your attitude. Coaches tell athletes that they must have a positive mental attitude (PMA). PMA doesn't only consist of being willing to do the workouts without complaining, but also setting and striving for goals, being rational rather than emotional, and having confidence. Let me go into more detail.

Workout without complaining
The coaches have a specific reason on why the athletes do the drills and runs they do. If you have a question, ask the coach. He will explain the benefit of that day's training. Realize that you are not the only person in pain. The entire team is sore. If the team waited on the recovery of every member, there would be no team and the season would be over. If you are concerned about a pain tell the coach and he will advise you on what to do.

Setting and striving for goals
Each of the athletes has written down what his/her goal is. Goals should be something that is attainable and once met revised.

Being rational rather than emotional
We all have those days when we have had a poor workout or crummy race. It is Tokay, things go wrong. Instead of letting the emotional side of you take over (thinking how bad you are) look at it rationally. How can you improve. Visualize the improvements on the situation and use the mistake to grow from. As long as you tried your best, no one can ask for more.

Confidence
Running a race in your mind can help you run the actual race confidently. Think about the course and how you will attack it. Think about what can go wrong in your race and how you will handle the problem. For many athletes, negative chatter is a culprit for diminishing confidence. In Runners World Magazine, it is stated the longer the athlete is participating in the sport the more time the athlete has to think about what has gone wrong and who the competition is. When this happens, start believing in your training and yourself. Change the negative chatter to positive compliments.

The first day was a long time ago and many miles away, but the accomplishment of being able to put one foot in front of the other, day after day has made you stronger physically and mentally. PMA is not an acronym the coaches like to randomly yell out. It is a way to make you more successful in the race and in life.

Dead Period

For those athletes that are new to high school cross country, let me explain what dead period is. Dead period is a three week period in which the coaches are not allowed to train the athletes. The coaches are available for consultation, but mnust be approached by the athelete. Our cross country dead period begins June 20 and the coaches return Monday, July 11. Athletes are expected to train during this time and meet the target mileage outlined on the calendar. Captains of the girls' and boys' teams will conduct the practices along with adult volunteers. If an athlete is going to miss a practice please send an email to your coach.

Hydration

Now that the weather has hit summer temperatures, athletes need to stay hydrated. Hydration does not stop after the workout, athletes must continue to hydrate throughout the day. Water may seem boring and mundane but add strawberries, lemon, lime, pineapple or even cucumber to give it a different and refreshing taste. One might think that bottled water is better, but it is not. Tap water is subject to more stringent safety regulations and is generally more mineral-rich (runnersworld.com).

As the coaches have mentioned, you want to get some protein and carbs into your body within 30 minutes of completion of your run.. Sports drinks have six to eight percent carbohydrate concentration, which allows them to be absorbed by the body 30 percent faster than water and a provide a steady stream of carbs to restock the spent energy stores (runnersworld.com). Sports drinks are best consumed after the workout and not as a substitute for water throughout the day.

RAINY DAYS AND SMILES

One would think that the rain would bring complaining and unhappy faces. For the team, rainy days mean fun in the mud and a cool run. What a change from the 100+ degrees we saw last week. If you are interested in seeing all of the pictures taken by the coaches, clic k here.

Whether you believe you can or you can't, you're probably right.
Henry Ford

SIMI VALLEY HIGH SCHOOL CROSS COUNTRY