What is Cross Country?
Is summer practice necessary?
What if I have to miss practices due to a family vacation?
When and where are practices?
What should I bring to practices?
What are the costs?
What type of shoes should I get?
How often do I need to replace my shoes?
What about Club Soccer?
When are the races/Meets/Invitationals?
Who can join the team?
Do parents need to be involved?
A cross country race is three miles on all types of terrain (i.e. grass, dirt, hills). Runners will train over summer to build endurance and a solid base for the fall season.
Summer practice is the absolute key to a successful cross country season in the fall. Athletes are encouraged to buddy up and practice with each other in June and July. This is a chance to get together with friends and build your endurance base, relax, and enjoy running for the sake of running. This is an important time to get in some miles, so make sure to get out there!!!
Studies have shown that young athletes who don’t train diligently over the summer have the greatest incidence of injury in the fall. Their bodies are not prepared for the stress of regular training. Cross country racing is a short season of two months: The first race of the season is three days after school starts, so there is not time to get safely and successfully ready for competition without it.
We understand that families take summer vacations. That is the reason that 100% attendance is not required. However, if you must miss more than the minimum number of practices allowed, contact your coach. Remember, consistent practice over the summer is extremely important not only for competing successfully in the fall but for preventing injuries.
During the school year, practices are held Monday thru Friday and Saturdays (when no meet is scheduled for Saturday). Practices on 6th period days are during the class period and after school. Practices will be approximately 2 hours in length. The typical practice schedule is:
School Days Boys Girls Monday 2:00-4:00pm 2:00-5:00pm Tuesday 1:10-3:15pm 1:10-3:15pm Wednesday 3:00-4:30pm 3:00-5:15pm Thursday 1:10-3:15pm 1:10-3:15pm Friday 3:00-4:30pm 3:00-5:00pm Finish times are approximate.
Summer practice (AKA: pre-season training) is designed to help athletes enjoy running, gain confidence and make new friends over the summer. The team bonding and friendships formed during summer practices is especially beneficial to incoming freshman by transforming a typically stressful transition into a positive and supportive one.
Boys' and girls' practices are done separately. However; in September, both teams participate in a beach run and barbecue at Doheny State Beach.
Girls' Summer Practices: Team captains lead summer practices in June, starting the first Monday after school is out. The captains of the Girls' Team plan two to three organized workouts a week until the summer season officially starts in July with Coach-led practices. Morning practices start at 8:00 am and evening practices at 5:30 PM. Practices are held at different locations and last around 1 ¾-2 hours. In addition to the run, this includes time for warm-up, warm-down, stretching, plyometrics and core work-outs.
Boys' Summer Practices: Practices begin in June at 8:30 am on the CVHS track with Team captains leading the workouts. In July, Coaches take over leading the training sessions. Practices are Mondays through Thursdays as well as Saturdays from 8:30 – 10:30 AM. Practices are held at different locations and last around 1 ¾-2 hours. In addition to the run, this includes time for warm-up, warm-down, stretching, plyometrics and core work-outs.
- A large bottle of water or Gatorade
- A digital stop watch
- Good running shoes
- GPS or Heart monitor recommended
- Sunblock (optional)
- A great attitude
Summer Practices: The summer program is $120. This will cover the cost of insurance, stipends, and equipment. Scholarships are available. If you have a financial need, please contact Coach Sayles (girls) or Coach Russ (boys).
Girls: Mammoth Camp in August is around $295, but attendance is by coach’s invitation only.
Boys: Big Bear Camp in August is around $250; attendance is encouraged. Financial Aid scholarships are available.
Uniforms and team expenses:
A voluntary donation of $200 covers uniforms, assistant coaches, awards, and other team expenses.
Each year, the top 12 runners from both the boys and girls teams take an away trip for a meet. The cost of this varies each year.
Each person has unique feet, legs, running style, etc. We recommend you go to
A Snail's Pace or Road Runner Sports and work with their staff to determine the best shoe for you. The best shoe for you is usually not the most expensive shoe. However, keep in mind that $75-100 for an appropriate pair of shoes is cheap compared to weeks or months of physical therapy to repair the damage done by running with the wrong shoes.
Running shoes need to be replaced every 400-500 miles. Keep track of the miles that you log each day, including warm-up and cool-down. You can either track miles yourself or use an on-line log. Remember that the mileage guide is only a guide. If you find that you are starting to get blisters, shin-splints, sore feet, or have other problems that you haven't experienced before, and your shoes have logged a number of miles, it might be time to replace your shoes.
In spite of the fact that cross country and track coaches refer to it as the “s” word, at CVHS we are willing to work with you in a spirit of compromise and equality. Our experience is that the Club coaches can be very inflexible and uncompromising. We believe in encouraging athletes to explore ALL options for their future as fully as possible. Communication and cooperation will be the key. It can WORK!!!
Cross Country season runs from September to November. We attend six Saturday Invitationals which are usually done by noon. Our leagues have two meets during the school week: a cluster meet in early October; and League Finals in early November. Athletes and teams who qualify for CIF may have additional races in November. See the schedule for details.
Girls XC: All girls who participate according to the minimum requirements (i.e., regular attendance at summer practices; completes 6 miles in 60 minutes by end of summer) can be on the team. Girls' varsity teams are limited to seven athletes, but Junior, Sophomore and Freshman teams are open to everyone.
Boys XC: The boys' team has the following speed requirements: Incoming Freshmen must run three miles on a flat course in under 24 minutes, and Sophomores, Juniors and Seniors must run the three miles under 19:30 on the date of try-out. Tryouts are held in July at Capo Valley High School.
We believe that a TEAM is the athletes and the coaches, but a PROGRAM is the TEAM plus PARENTS. We have a very active, involved, and supportive group of parents who volunteer through the team's booster club.