La Cueva Cross Country

Run With The Big Bears

Our site is designed to inform all family & friends of La Cueva XC, and serve as the main information hub for team activities & functions.

Announcements-

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Important notices or deadlines will always be communicated in three ways; at practice in person, on this page, and on the Facebook page linked here. Weekly announcements are as follows-

Track Information- As we start our season, it is important to have good shoes and proper warm ups and running apparel everyday for practice. This training block will be focused on building base especially within our new runners and beginning strength workouts. Train hard and smart. Consistency is key, which means following the training plan and coming to practice. If you cannot make practice please communicate with Coach Kellie or Coach Kyle and get your run in on your own.

  • Practice Locations- 5/6-5/11 LC @3:00 p.m. (unless otherwise noted)

    • Monday- (400, 300, 200, 100) x 2 w / 200 meter jog rest

    • Tuesday- 30 minutes w / 6 diagonals

    • Wednesday- @ Alameda 45-50 minutes easy

    • Thursday- Premeet

    • Friday- District Championships Day 1 Community

    • Saturday- District Championships Day 2 Community

  • Practice Locations- 4/25-5/4 LC @3:00 p.m. (unless otherwise noted)

    • Monday- (400, 300) x 5 100 m jog rest between reps, 3 minutes between sets

    • Tuesday- Recovery 45 minutes

    • Wednesday- Premeet w / 4 diagonals

    • Thursday- Metro Championships Day 1 @Community

    • Friday- Metro Championships Day 2 @Community

    • Saturday- easy 50 minutes on your own

  • Practice Locations- 4/22-4/27 LC @3:00 p.m. (unless otherwise noted)

    • Monday- Sepulveda Meet- Stevie 1600 and 3200 Group A, (600, 800, 1k, 200) x 2 w 1/2 rest Groups B, and C - (200, 200, 400, 600, 400, 200, 200) w/full rest and 4 x 150s

    • Tuesday- Group A- 30 mins easy / 4 strides Group B and C- 30 mins easy / 4 strides

    • Wednesday- Group A 8-12 x 300 w/ 75 second rest Group B and C - Premeet w / 4 diagonals

    • Thursday- Group A- Premeet w/ 4 strides, Group B and C- JV City Meet @ Community *End of JV season*

    • Friday- Richard Harper Meet @ Academy

      • Team dinner @ Tomato cafe JV and Varsity 6:30

    • Saturday- Richard Harper Meet @ Academy

  • Practice Locations- 4/15-4/20 LC @3:00 p.m. (unless otherwise noted)

    • Monday- Group A, B, and C - (800, 600, 400, 400) x2 2oom rest between reps, 400m rest between sets

    • Tuesday- Group A, B, and C- 30 mins easy / 4 strides

    • Wednesday- JV Meet @ Wilson Varsity- 6 x 800 or 2 x 2 mile

      • 800- Liam, Noah, Beau, Javier, Mason, Sam

      • 1600- Cade, Doj, Javier, Beau, Daniel, Mason

      • 3200- Jeremiah, Luke M, Mason, Lucas E.

      • Medely- Doj, Jeremiah

      • 4x4- Daniel, Lucas, Cade, Sam

    • Thursday- Group A- Premeet w/ 4 strides, Group B and C- 30 minutes w/ 4 strides

    • Friday- Varsity Meet @ Community Groups B and C- La Cueva 30 minute 2/3 run

      • 800- Stevie, Jacob, Larry

      • 1600- Alex, Nathan, Larry

      • 3200- Jacob, Alex, Nathan

    • Saturday- 20 min shake out run or off day

  • Practice Locations- 4/8-4/13 LC @3:00 p.m. (unless otherwise noted)

    • Monday- Group A, B, and C - 20 x 200 w/ 200 meter jog

    • Tuesday- Group A- 30 mins easy / 4 strides Group B and C- 40 mins easy / 4 strides

    • Wednesday- Group A 50 Minute run w / 6 diagonals Group B and C - Premeet w / 4 diagonals

    • Thursday- Group A- Premeet w/ 4 strides, Group B and C- Meet @ Wilson

    • Friday- Varsity Meet @ Cleveland, Entries- 3 x 3200m- Nathan, Jacob, Larry 800m- Stevie 3 x 1600m Jacob Larry, Stevie Group B and C- 50 mins

    • Saturday- 20 min shake out run or off day

  • Practice Locations- 4/1-4/6 LC @3:00 p.m. (unless otherwise noted)

    • Monday- Group A- 8 x 600 / 90 sec rest Group B and C- 20 x 200 m / 45 sec rest

    • Tuesday- Everyone 30 mins easy / 4 strides

    • Wednesday- JV meet @ Milne Varsity- @ Alameda 4 miles at 6:15 or 1 mile on / 1 mile off @ 5:10 / 6:10 for 6 miles

    • Thursday- Group A- Premeet, Group B and C- 40 mins

    • Friday- Varsity Meet Day 1 @ Community, Group B and C- @ Alameda 3 mile tempo TBA pace

    • Saturday Varsity Meet Day 2 @ Community, Group B and C- 20-30 mins on your own

  • Practice Locations- 3/26-3/30 LC @3:00 p.m. (unless otherwise noted)

    • Monday- Group A- 55-60 mins, Group B and C 10 x 400m 200m rest

    • Tuesday- Group A- 40 mins 6 strides, Group B and C 35 minutes with 6 strides

    • Wednesday- Group A- 12 x 400 bring spikes/flats (if the track is clear if not 45 mins), Group B and C Premeet with 4 strides

    • Thursday-Milne Stadium 3:00 p.m. Everyone

      *Bring snacks and water, we are going to be at the meet until around 7:30*

      Group A- 45 mins (12 x 400 bring spikes/flats if Wednesday does not work out)

    • Friday- Group A- Tempo or long run, Group B and C- 35 mins

    • Saturday (possible tempo/run)- Group A-Bye, Group B and C 40 mins

  • Practice Locations- 3/18-3/23 LC @3:00 p.m. (unless otherwise noted)

    • Monday- Intervals

    • Tuesday- Everyone Easy Run— 30 mins

    • Wednesday-Race JV Community Varsity— Alameda 3 mile tempo @ 6:00 or 4 miles @ 5:25 working down

    • Thursday- Moderate Run— Group A- 40 mins, Group B and Group C- 35 mins

    • Friday- Pre-meet— Group A- 30 mins / Long Run— Group B and Group C- 50 mins

    • Saturday (on your own)- Group A-Race Group B and C- Off

  • Practice Locations- 3/11-3/16 LC @9:00 a.m. (unless otherwise noted) *down week*

    • Monday- Intervals (600, 800, 1000, 1200, 1000, 800, 600 x1 200 rest)— Group A- 75, Group B- 80,

      Group C- 82

    • Tuesday-Alameda Everyone Easy Run— 30 mins

    • Wednesday-Alameda Long Run— Group A- 55 mins, Group B and Group C- 3 mile tempo

    • Thursday-Alameda Moderate Run— Group A- 40 mins, Group B and Group C- 35 mins

    • Friday- La Cueva 10:00 a.m. Pre-meet— Group A- 30 mins / Long Run— Group B and Group C- 50 mins

    • Saturday (on your own)- Group A-Race Group B and C- Off

  • Practice Locations- 3/4-3/9 LC @ 3:00 (unless otherwise noted)

    • Monday- Intervals (1200 x5 300 rest between intervals)— Group A- 72, Group B- 76,

      Group C- 81 (4 sets)

    • Tuesday- Everyone Easy Run— 30 mins

    • Wednesday-Alameda Long Run— Group A- 70 mins, Group B- 60, Group C- 50 mins

    • Thursday- Moderate Run— Group A- 50 mins, Group B- 45 mins, Group C- 40 mins

    • Friday- 2/3 Run— Group A and Group B- 45 mins, Group C- 30 mins

    • Saturday (on your own)- Recovery Run— Group A and Group B- 30 mins, Group C- 20 mins

  • Practice Locations- 2/25-3/2 LC @ 3:00 (unless otherwise noted)

    • Monday- Intervals (800, 1000 x3 200 rest between intervals, 400 between sets)—

      Group A- 75, Group B- 80, Group C- 85 (2 sets)

    • Tuesday- Everyone Easy Run— 35 mins

    • Wednesday-Alameda Long Run— Group A- 70 mins, Group B- 60, Group C- 50 mins

    • Thursday- Everyone Easy Run— 35 mins

    • Friday- 1 Mile Time Trial / 20 minute run

    • Saturday (on your own)- Recovery Run— Group A and Group B- 35 mins, Group C- 20 mins

  • Practice Locations- 2/18-2/23 LC @ 3:00 (unless otherwise noted)

    • Monday- Alameda - Long Run— Group A- 65 mins, Group B- 50, Group C- 40 mins

    • Tuesday- Moderate Run— Group A and Group B- 40 mins, Group C- 30 mins

    • Wednesday- Fartlek 2 mins on / 3 mins off— Group A- 30 mins, Group B- 25, Group C- 20 mins

    • Thursday- Everyone Easy Run— 30 mins

    • Friday- 2/3 Run— Group A- 45 mins, Group B- 30, Moderate Run— Group C- 40 mins

    • Saturday (on your own)- Recovery Run— Group A and Group B- 30 mins,

      Recovery Day— Group C

  • At meets it is imperative that you check in with a coach when you arrive and check out with a coach when you leave. Failure to do so will result in disciplinary action. 9/10/17

  • Transportation/Injuries- If you are in need of a ride to practice or are injured please talk to one of the coaching staff immediately. The longer you wait, the harder it becomes for us to help you.

  • Physicals- Physicals must be turned in before an athlete can compete. Athletes cannot practice without a completed physical after 8/12. Please take care of this ASAP to continue running with us. The link for the proper form can be found by clicking here.

    • Take the completed physicals to Mr. Allen during lunch or after school. Coaches cannot accept physicals.

    • Mr. Allen will give you a blue slip after turning in your physical, this is what athletes will turn into a member of the coaching staff to participate.

  • Life of an Athlete- Here is the link to find the Life of an Athlete workshop. If you have already completed the workshop in a previous year, print out the certificate of completion and turn it in to one of the coaches. Not completing this will prevent you from competing so please get this done. http://www.lifeofanathlete.com/Home/Courses

  • Concussion for Students Workshop- Due to recent legislation, athletes are required to complete a concussion awareness workshop. Please complete this ASAP and turn in a copy of your certificate of completion to a coach. https://nfhslearn.com/courses/61059/concussion-for-students