Los Osos High School Cross Country
Home
To reach our current year web page click here. Courage is not the absence of "fear". Courage is facing your fears and not letting them become obstacles. Los Osos Cross Country Suggested Summer 2003 Training Schedule June 13th - July 20th Mondays - Tempo Run -Pace needs to be 100 sec. per mile slower than your mile pr, working down towards 80 sec. per mile after a few weeks. Keep a steady pace throughout, starting at 2 x 1.5 miles the first week, then 3 miles the next, and increasing to 4 miles after a few weeks. Tuesdays - Easy Run 5 miles at relaxed pace. Wednesdays - Hill Run 7-8 mile run including hill repeats or hilly course on dirt. Run all uphill sections hard. Thursdays - Easy Run 5 miles at relaxed pace Fridays - Strides -5 mile run followed by 8 x 100m strides at the track. The strides are to be done at 400m goal pace (not faster!) with a minimum 2 min. rest between. 20 sit-ups and 20 push-ups should be performed during each rest period. Saturdays - Long Run -10 mile run on the trails with teammates preferably. Try not to stop more than once, as the training effect will be greater that way. Sundays - Day off or Makeup Day -If another day has already been used as a day off, then this day should be used to make up the workout. Los Osos Cross Country 2003 Coaching Staff Coach Stiles 904-3564 cell Coach Morales 255-4416 cell Coach Volosin 917-3691 cell *Don’t forget to check the website periodically for news* Inland Empire Challenge home page ---------------------------------------------------------- LOS OSOS HIGH SCHOOL - 2003 (tentative) SCHEDULE BOYS AND GIRLS CROSS COUNTRY ---------------------------------------------------------- Saturday, September 13 Colton Swarm Invitational Saturday, September 20 Woodbridge Invite -Irvine Saturday, September 27 Dana Hills Invitational Wednesday, October 1 Alta Loma Dual - Home Meet Wednesday, October 7 Upland Dual - Away Meet Saturday, October 11 Inland Empire Championships - Guasti Park Wednesday, October 15 Rancho Cucamonga Dual - Away Meet Wednesday, October 22 Claremont Dual - Away Meet Saturday, October 25 Mt. Sac Invitational Wednesday, October 29 Etiwanda Dual - Home Meet Friday, November 7 Baseline League Finals - Mt. Sac Saturday, November 15 C.I.F. Div. II Prelims - Mt. Sac Saturday, November 22 C.I.F. Div. II Finals - Mt. Sac Saturday, November 29 C.I.F. Div. II State Championships Fresno Saturday, December 6 Footlocker West Regional - Mt. Sac ---------------- The Season's State rankings are out! Our 2002-2003 Los Osos Girls team was ranked 23rd in California Division IV. Congratulations team! The Rankings are done very carefully, with much research. Way to Go Girls. Thanks to Andrew Trinidad for the heads up about this. When you guys have the chance, Congratulate the Rancho Cucamonga Cross Country team for their 20th place ranking in the state as well! Way to go Rancho! Click onto the Track & Field home Page. LOS OSOS GIRLS MADE CIF FINALS!!! CONGRATULATIONS. We finished 10th place. Wow what a first year! Yeah!!! CIF Finals qualifiers list and race times. Cross Country CIF Web Site CIF results. (Dyestatcal) We were in race #10. |
2002 Los Osos Cross Country
6001 N. Milliken Ave.
Alta Loma, CA
United States
91737
Coach_Morales@juno.com