• WINTER 2018-2019 PAPERWORK
      
    YOU MUST HAVE ALL PAPERWORK COMPLETELY FILLED OUT IN ORDER TO PARTICIPATE!!!

    PROPER TRAINING ATTIRE
    Sweatpants & sweatshirts are for warming up ONLY. You should layer in long-sleeve, short-sleeve, drifit tops / bottoms, and running pants for practicing. This allows more freedom of movement in training.

    Shoes should be running shoes (Nike, Asics, Adidas, Brooks, New Balance). High tops and cross-training shoes are not proper attire. Typically running shoes are either white or light-grey in color. See the home page for links to local running stores for shoes and apparel.
  • Winter Break Distance Workouts


    SNOW DAY - NO SCHOOL?      It is extremely important that you keep consistent with your training.  If we have please do everything you can to try to accomplish the following:
     
    Hit the Gym! - Go to the gym and get a good, intense lift in of the upper body, lower body, and core.  Warm-up by doing 15min of cardio on an elliptical or bike gradually increasing the intensity up to 13minutes with the last 2 minutes as a cool-down.  Stretch and then get a good lift in.  Arms-chest-back, as well as single leg and double leg squats.  Keep all lifting and movements explosive and dynamic in nature.  Do 3 sets of 10 reps at a consistent weight.  Go quality over quantity.
     
    SPRINTER-HURDLER-JUMPER:  Snow Day Workouts.rtf
     
    LONG DISTANCE:  normal warmup, 30minutes at 7:30-8 fast tempo pace, 10x100m(ish) fast striders, stretch-strength routine

    LONG SPRINTER (400-800):  sprinter warmup, 20 minutes at 7:30-8 pace, 6 x 200m(ish) fast accelerations with walking for 4minutes between each (last 100m should be at top speed), 10 minute easy cool down, stretch-core-lift/strength routine

    Any questions just email (jgable@cbsd.org).  If you want to continue to train to surpass your potential you need to be mindful of consistent training and sticking to the program - all aspects.  Good luck - be safe - and hopefully this is only a worse-case scenario when it snows out. 

  • Our History    

    Overall dual meet record of 51-20 with 2 undefeated seasons

    133 League Medalists with 30 Individual League Champs and 4 Relay Champs

    69 District Medalists with 6 Individual District 1 Champs and 2 Relay Champs

    77 State Medalists with 7 Individual State Champs and 3 Relay State Champs

    3 State Records, 6 All-Americans, 1 NATIONAL RECORD

    Who’s next???

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