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Top Row

Cross Country

Coaches

Alejandra Flores, Girls Head Coach, Boys asst. Coach

Adam Miranda, Boys Head Coach, Girls asst. Coach

Team Mom, Laura Tiscareno

Volunteer assistant coach, Jeff Rohrer

Volunteer administrative asst, Mark Shields

Athletics.Net link for FHS XC


FUHSD teams have clearance from the district to return to conditioning effective Tuesday January 19Contact: Coaches Flores and Miranda for regular practice times

Several points of emphasis to know before beginning:

GO FIREBIRDS!

Coach Miranda and I are here to help if anyone has any questions, comments, or concerns. 

Lets make this year count, Welcome 2021!

- Coach Flores

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ON YOUR OWN WORKOUTS

Hey Firebirds!

Hope everyone had a safe, restful, and festive holiday break! 

Due to the continued increase of Covid-19 cases, we’re still awaiting the release of updated guidelines on youth sports. The first of this months update is scheduled for January 4th. As always, I’ll be sending out any notices via email.

For the time being all workouts and updates will be sent weekly via email. They’ll be broken up into 3 groups. Hollenbeck, Mary, and Bernardo. Based on the neighborhood run you’ve been doing, is what group you’re in. If you’re confused about what group you should be in, let me know.

Warming up and Cooling down before and after workouts is super important. Since we’re not at FHS, do your best to find an open space for a warm up run, drills and workouts.

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Monday - This is a continuous run. Do your best to keep moving at all times. 

  • Warm up before & 7 minutes Cool Down jog after
  • Hollenbeck Group: 36 min. run (anywhere)
    • 12 minutes easy.
    • 12 min comfortably hard pace.
    • 12 minutes easy.
  • Mary Group: 40 min. run (anywhere)
    • 12minutes easy.
    • 16 min comfortably hard pace.
    • 12 minutes easy.
  • Bernardo Group: 50 min. run (anywhere)
    • 15 minutes easy.
    • 20 min comfortably hard pace.
    • 15 minutes easy.

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Wednesday - LSD (Long Slow Distance) 

  • Hollenbeck: 36 minute LSD
  • Mary: 40 minute LSD
  • Bernardo: 50 minute LSD
  • Everybody: pick any 10 ab workouts 
    • 35 seconds on 30 seconds off. 

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Friday - 3-2-1 Set

  • You’ll be using your watch or your cellphone -whatever you are currently using to time yourself. Best if you can use a watch. 
  • Instructions: In total this set is 6 minutes. You’ll be doing different number of sets based of that group you’re in. 
    • Start with the 3 minutes - this is an EASY recovery pace. Don’t walk, but continue to slow jog during these 3 minutes.
    • At the 3 minute mark, you’ll be speeding up your pace to someone you can maintain while pushing yourself. You’ll be running at this pace for 2 minutes.
    • After those those 2 minutes you’ll be doing between a sprint and a build up for 1 minute.
    • Once this set it completed, go directly back into the easy 3 minute recovery and follow the same process.
  • Warm up before & 7 minutes Cool Down jog after.
    • Hollenbeck Group: 2-3 sets
    • Mary Group: 3 - 4 sets
    • Bernardo Group: 3 -4 sets
    • Everybody: 7 minute easy Cool Down jog after 

Coach Miranda and I are here to help if anyone has any questions, comments, or concerns. 

Lets make this year count, Welcome 2021!

- Coach Flores

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  *  Masks should be removed during strenuous activity.

Best regards,

Coaches Flores & Miranda

Schedule

Day

Date

Opponent

Location

1st Race Begins at:

Link to Schedule        
         
         
         
         
         
         
         
         
         
         
         
         
         
         

All race start times are approximate and subject to change.