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Cross Country

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History

Our girls' Cross Country program has had a tradition of success. We have achieved four league titles, two CIF champion titles and one state championship title. Please navigate through our site to learn more about our program.

The boys' program owns four team league championships, eight league runner-up places, 16 C.I.F. appearances, 12 C.I.F Finals appearances which includes one C.I.F Championship, three second place finishes, one third place and one fourth place finish. Our trips to the State Meet number six for the team and six other appearances for individuals. There have been four individual C.I.F Champions in the history of the school, Michael Murray in 1994 & 1995, Steven Murray in 2000 & Mike Powers in 2002. In 2005 the Eagles had their first Orange County Champion when Julian de Rubira won the sweepstakes race in the time of 15:00. Julian also became the 3rd Orange County Runner of the Year, after the Murray brothers, Michael in 1995 & Steven in 2000. The Eagles nearly had their first Olympian when Ryan Martin '06 came within one place of making the London Olympics with his 4th place finish at the Olympic Trials.

Coaches

Head Coach: Coach Gil Garcia
Phone: 949-766-6000 ext. 4026
e-mail: garciag@smhs.org

Coach Garcia has been coaching at SMCHS since 1994. Coach Garcia became the head coach in the 1997 season. Coach Garcia is a Spanish Teacher at SMCHS. Prior to coaching and teaching at SMCHS he was an assistant coach from 1985 to 1986 at St. Paul high school in Santa Fe Springs and head coach from 1987 to 1994. Coach Garcia is a graduate from St. Paul high school, Cerritos College, and Cal State Long Beach. He was a distance runner in high school and at Cerritos College. Coach Garcia resides in Vista with his wife, Megan, of 20 years; his son, Julian; his two daughters, Charlotte and Sophia.

Assistant Coach: Joey Hoff

Assistant Coach: Brittany Adame

Coach Brittany Adame has been coaching the distance runners with Coach Garcia for 5 years. She also teaches Biology and Concepts at SM. Coach Adame was a distance runner at SM from 2002-2006 running for Coach Garcia in both Track and Cross Country. Prior to coming to work at SM, she lived and worked in Flagstaff, AZ where she also coached. Coach Adame enjoys spending her free time with her dog Parker, and her family.

Schedule

2017 Cross Country Schedule
Day Date Opponent Location Time
Saturday 9/2/2017 Great Cow Run Invitational Cerritos Regional 8:00 a.m
Saturday 9/9/2017 Laguna Hills Invitational Laguna Hills H.S. 8:00 a.m.
Friday 9/15/2017 Woodbridge Invitational Great Park TBA
Wednesday 9/27/2017 Trinity League Preview Meet Central Park 1:30 p.m.
Saturday 9/30/2017 Nike Portland XC Invitational Portland Meadows 10:00 a.m.
Saturday 10/7/2017 Central Park Invitational H.B. Central Park 8:00 a.m.
Friday 10/13/201 Orange County Championships Irvine Park 2:30 p.m.
Friday 10/20/2017 Mt. SAC Invite or Kit Carson Invit. Mt. SAC TBA
Friday 11/3/2017 Trinity League Finals Central Park 1:30 p.m.
Saturday 11/11/2017 Possible CIF Pre-lims (Varsity Only) TBA TBA
Saturday 11/18/2017 Possible CIF Finals (Varsity Only) TBA TBA
Saturday 11/25/2017 Possible State Meet (Varsity Only) Fresno TBA

Online Payment

Sarah DeMille 5K

Camp Information

If you are new to running you should follow the walk/run program for beginners. If you have been training or have been playing soccer and are in good shape, you should follow the Intermediate program.

Run/Walk Program:
Week 1: Every other day M W F or T, Th,Sat.
Day 1: Walk 2 minutes, run 2 minutes for a total of 24 minutes.
Day 2: Walk 2 minutes, run 3 minutes for a total of 26 minutes
Day 3: Walk 1 minute run 1 min. at faster pace than last two days, repeat 12-15 times.
Day 4: Swim, bike ride, or hop on the exercise bike for 20-30 minutes.
Week 2: M, T, Th, Sat
Day 1: Walk 1 minute, run 2 minutes, repeat 10 times
Day 2: Run 3 minutes, walk 1 minute. Repeat 8 times
Day 3: Walk 1 minute run 90 seconds at faster pace, repeat 12 times
Day 4: Run 10 minutes walk 4 minutes, repeat 2 times
Week 3: M, W, Thurs, Sat
Day 1: Run 5 minutes walk 2 minutes, repeat 4-5 times
Day 2: Run 3 minutes walk 1 minute, repeat 10 times
Day 3: Run 2 min at faster pace, walk 1 min. repeat 10 times
Day 4: 20 minutes of continuous jogging, walk 5 minutes, run 10 minutes, walk 5 minutes
Week 4: M, T, Thurs, Fri, Sat
Day 1: Run 10 minutes walk 5, repeat 3 times
Day 2: Run 4 minutes at faster pace, walk 2, repeat 5-6 times
Day 3: Run 20 minutes continuous at faster pace, walk 10 minutes
Day 4: Bike, swim for 25-30 minutes
Day 5: Run for 30 minutes, walk for 10 min.

Intermediate Program: Begin and end each workout with a 12 - 15 minute stretching routine. Start off slow and do not rush into the workout. If you feel any kind of injury pain, you need to take a few days off. Make sure you buy new running shoes ( Sports Chalet, Chics or Snails pace have informative employees) before starting a running program as this is the main reason new runners get shin splints. You pace can be determined by taking your pulse: easy running your pulse should be between 140-150, moderate running should be between 150-170. Tempo should be between 170-180bpm. You should also do body weight exercises like chair dips, push-ups and sit-ups 3 times a week. Try to be consistent and disciplined with the schedule. If you follow this for 4 weeks you will be way ahead of the game and will be prepared to move up to the next level.

Week 1
Mon. 20 min. of easy jogging.
Tues. Off
Wed. Exercycle or swim for 25 minutes
Thursday: 25 min. of moderate running
Fri: 30 min of easy jogging.
Sat. 30 min. of exercise bike, elyptical or swimming.
Week 2
Monday : 24 minutes of easy running
Tuesday: 5 minutes of jogging followed by 2 minutes of faster paced running, repeat 4 times.
Wed. Rest day
Thurs. 30 minutes of moderate paced running can include a couple of hills.
Friday: Swim or exercycle for 30 minutes
Sat. 35 minutes of easy running, take short walk breaks if needed
Week 3
Monday 26 minutes of easy running followed by 4 x100 meter sprints done at 75% ( take about 10 minutes of easy walking before doing sprints)
Tuesday: Bike or swim for 30 minutes
Wed: Run 30 minutes on a course that has a 30 - 45 sec hill and run up it 4 times.
Thurs: Swim or bike for 35 min.
Fri. Off
Sat. Run 36 min easy
Week 4
Monday: 28 minutes of moderate running followed by 6 x 100's at 75%
Tuesday: 10 minutes easy/ 12 minutes tempo pace/5 minutes eas.(tempo pace should be comfortably fast)
Wed: Off
Thurs. 30 minutes of easy running
Friday: Pool or exercycle for 30 minutes
Saturday: Run 40 minutes at comfortable pace
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