Coaches Contacts:
Head Coach John Major [email protected] 443-532-7606
Assistant Coach/ John Urban [email protected] 724-689-9695
Biology Teacher
Assistant Coach/ BJ Aris [email protected]
Guidance Counselor
Assistant Coach/ Maceo Barbosa [email protected]
Special Education
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training_calendar_xc_season_2023.xlsx | |
File Size: | 51 kb |
File Type: | xlsx |
distance_core_and_weight_workouts.pdf | |
File Size: | 253 kb |
File Type: |
Quality Workouts:
See attached excel calendar above for workout details and the word attachments below for specific target times.
All quality workouts have a standard 10min warm-up jog at the beginning and 10min cool down jog at the end
reps_oct_30.docx | |
File Size: | 17 kb |
File Type: | docx |
Calvert Times/Records
2023 Fall Season Times below
results_xc_2023.xlsx | |
File Size: | 19 kb |
File Type: | xlsx |
results_2022_fall_xc.xlsx | |
File Size: | 21 kb |
File Type: | xlsx |
results_2021_fall_xc.xlsx | |
File Size: | 38 kb |
File Type: | xlsx |
results_xc_spring_2021.docx | |
File Size: | 19 kb |
File Type: | docx |
results_2019.xlsx | |
File Size: | 38 kb |
File Type: | xlsx |
chs_xc_race_times_2018.xlsx | |
File Size: | 37 kb |
File Type: | xlsx |
chs_xc_race_times_2017.xlsx | |
File Size: | 35 kb |
File Type: | xlsx |
results_2016.pdf | |
File Size: | 262 kb |
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results_2015.pdf | |
File Size: | 256 kb |
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results_2014.pdf | |
File Size: | 294 kb |
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results_2013.pdf | |
File Size: | 296 kb |
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calvert_cc_times_2012.pdf | |
File Size: | 239 kb |
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calvert_cc_times_2011.pdf | |
File Size: | 291 kb |
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calvert_cc_times09.pdf | |
File Size: | 205 kb |
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Team Rules & Policies Packet 2022: Last Updated Aug 30, 2022
team_rule___policies_packet_2022.pdf | |
File Size: | 235 kb |
File Type: |
Emergency Contact / Team Rules Consent Form and Summary:
improvement_lettering_point_scale.pdf | |
File Size: | 12 kb |
File Type: |
Links for Complete 2023 Fall Season Meet Results Below:
Seahawk Invite Sat Sept 2, 2023
Lackey with Patuxent Wed Sept 6, 2023 Girls 2-0 Boys 2-0
At St. Charles with Northern Wed Sept 13, 2023 Girls 3-1 Boys 2-2
Link to Huntingtown, Great Mills at Chopticon Wed Sept 27, 2023 Girls 3-4 Boys 2-5
Link to Paul Short Invite at Lehigh University Sat Sept 30, 2023
Home meet with Stone, North Point, and LaPlata Wed Oct 4 2023 Girls 5-5 Boys 3-7
Meet with Westlake and McDonough at Leonardtown Wed Oct 11, 2023 Girls 7-6 Boys 5-8
SMAC Championships @ Jefferson Patterson Park Wed Oct 25
2A South Regional Championship @ Oak Ridge Park Thurs Nov 2
Maryland State Championship @ Hereford HS Sat Nov 11
Links for Complete 2022 Fall Season Meet Results Below:
Seahawk Invitational at South River High School Sept 3, 2022
North Point with Great Mills and McDonough Wed Sept 7, 2022 results pending Girls 3-0 Boys 3-0
Bull Run Invitational at Hereford HS Sat Sept 17 2022
Home Meet vs Huntingtown and Lackey on Wed Sept 21 2022 Girls 4-1 Boys 5-0
Leonardtown with Chopticon on Wed Sept 28 2022 Girls 5-3 Boys 6-2
Paul Short Invite at LeHigh University Fri Sept 30, 2022
LaPLata with Westlake and Stone on Tues Oct 6, 2022 Girls 8-3 Boys 9-2
Northern with Patuxent 0n Wed Oct 12, 2022 Girls 9-4 Boys 11-2
Link the SMAC Championships Wed Oct 26, 2022 Girls 3rd Boys 2nd
Link to 2A South Regional Championships Thurs Nov 3, 2022 Girls 1st Boys 1st
Links to Complete 2021 Fall Season Meet Results Below:
Link to Oatlands Invite in Leesburg VA Sat Sept 11, 2021
Link to McDonough, GM, and NP @ Oakridge Park in Wed Sept 15, 2021 Boys 3-0 Girls 3-0
Link to Huntingtown @ Lackey on Wed Sept 22 Boys 4-1 Girls 5-0
Link to Leonardtown, St. Charles @ Chopticon on Wed Sept 29 Boys 5-3 Girls 7-1
Paul Short Invite at LeHigh University Friday Oct 1 Boys Race Results Link Girls Race Results Link
Link to La Plata and Thomas Stone at Westlake on Oct 6 2021 Boys 8-3 Girls 10-1
Link to Home meet with Northern and Patuxent on Oct 13 2021 Boys 10-3 Girls 11-2
Link to Seahawk Invite complete results on Sat Oct 16
Link to Complete SMAC Championship Results on Wed Oct 20 Boys-4th Girls-5th
Link to Complete 2A South Regional Championships results Thurs Nov 6 Boys- 1st Girls- 1st
Links to Complete 2020 (in Spring of 2021) Meet Results below:
Link to SMAC CHAMPIONSHIPS (CHESAPEAKE DIVISION) on Sat April 17, 2021
Link to Calvert County Championship on April 13, 2021
Link to Chopticon @ Calvert on April 7, 2021
Link to Great Mills & Patuxent @ Calvert (JPP) on Marcb 23. 2021
Link to Calvert @ Leonardtown on March 16, 2021
Link to Huntingtown and Northern @ Calvert March 9, 2021
Links to Complete 2019 Meet Results & Current Team SMAC Record below:
Seahawk Invitational Sept 7, 2019 @ Southriver HS Girls Finished 6th and Boys 21st
Sept 11, 2018 Thomas Stone @ Northern Girls 1-1 and Boys 1-1
Oatlands Invitational Sat Sept 14, 2019
Huntingtown and Leonardtown @ Calvert Sept 25, 2019 Girls 2-2 and Boys 1-3
LaPlata and Westlake @ Patuxent Oct 2, 2019 Girls 5-2 and Boys 4-3
Paul Short Invite @ Lehigh University in PA Oct 5, 2019 Girls finished 7th overall
Chopticon, North Point, St. Charles @ Calvert Oct 8, 2019 Girls 8-2 Boys 5-5
McDonough and Lackey @ Great Mills Oct 17, 2019 Girls 11-2 Boys 8-5
SMAC CHAMPIONSHIPS @ Oakridge Park Oct 23, 2019 Girls 4th Boys 6st
2A South Regional Championships @ Oakridge Park Oct 31, 2019 Girls & Boys REGIONAL CHAMPIONS
Links to Complete 2018 Meet Results & Current Team SMAC Record below:
Seahawk Invitational Sept 1, 2018 @ SouthRiver HS Boys finished 6th of 32 teams / Girls 11th of 26 teams
Sept 5, 2018 Calvert & Leonardtown @ Great Mills HS Girls 1-1 / Boys 2-0
Sept 12, 2018 Calvert, WL, & PTX @ North Point Girls 4-1 / Boys 5-0
Sept 26, 2018 Northern, Lackey, Huntingtown @ Home Girls 5-3 / Boys 8-0
Sept 29, 2018 Paul Short Invite at Lehigh University
Oct 3, 2018 Chopticon and Thomas Stone @ Home Girls 7-3 / Boys 9-1
Oct 6, 2018 Great American XC Festival
Oct 10, 2018 LaPlate, St. Charles @ McDonough Girls 10-3 / Boys 12-1
Links to Complete 2017 Meet Results & Current Team SMAC Record below:
Seahawk Invitational Sept 2, 2017 @ South River HS Boys 2nd of 36 teams / Girls 7th of 26 teams
Sept 6, 2017: Calvert & Great Mills @ Leonardtown: Boys SMAC record 2-0 / Girls SMAC record 1-1
Sept 13, 2017: Calvert, NP, LP, and WL @ Oak Ridge: Boys SMAC record 5-0 / Girls SMAC record 4-1
Sept 16, 2017: Oatlands Invite @ Leesburg VA : Boys 5th of 78 teams / Girls 31 of 68 teams
Sept 27, 2017 HHS, LHS, NHS @ Calvert: Boys SMAC record 8-0 / Girls SMAC record 6-2
Oct 4, 2017 Calvert & Thomas Stone @ Chopticon Boys SMAC record 10-0 / Girls SMAC record 8-2
Oct 7, 2017 Great American Running Festival Cary, NC. Boys 1st in Varsity Seeded race / Girls 4th in Varsity Unseeded race
Oct 11, 2017 Calvert, St. Charles, McDonough @ LaPlata Boys SMAC record 13-0 / Girls SMAC record 11-2
Seahawk Invitational Sept 1, 2018 @ SouthRiver HS Boys finished 6th of 32 teams / Girls 11th of 26 teams
Sept 5, 2018 Calvert & Leonardtown @ Great Mills HS Girls 1-1 / Boys 2-0
Sept 12, 2018 Calvert, WL, & PTX @ North Point Girls 4-1 / Boys 5-0
Sept 26, 2018 Northern, Lackey, Huntingtown @ Home Girls 5-3 / Boys 8-0
Sept 29, 2018 Paul Short Invite at Lehigh University
Oct 3, 2018 Chopticon and Thomas Stone @ Home Girls 7-3 / Boys 9-1
Oct 6, 2018 Great American XC Festival
Oct 10, 2018 LaPlate, St. Charles @ McDonough Girls 10-3 / Boys 12-1
Links to Complete 2017 Meet Results & Current Team SMAC Record below:
Seahawk Invitational Sept 2, 2017 @ South River HS Boys 2nd of 36 teams / Girls 7th of 26 teams
Sept 6, 2017: Calvert & Great Mills @ Leonardtown: Boys SMAC record 2-0 / Girls SMAC record 1-1
Sept 13, 2017: Calvert, NP, LP, and WL @ Oak Ridge: Boys SMAC record 5-0 / Girls SMAC record 4-1
Sept 16, 2017: Oatlands Invite @ Leesburg VA : Boys 5th of 78 teams / Girls 31 of 68 teams
Sept 27, 2017 HHS, LHS, NHS @ Calvert: Boys SMAC record 8-0 / Girls SMAC record 6-2
Oct 4, 2017 Calvert & Thomas Stone @ Chopticon Boys SMAC record 10-0 / Girls SMAC record 8-2
Oct 7, 2017 Great American Running Festival Cary, NC. Boys 1st in Varsity Seeded race / Girls 4th in Varsity Unseeded race
Oct 11, 2017 Calvert, St. Charles, McDonough @ LaPlata Boys SMAC record 13-0 / Girls SMAC record 11-2
Notes for Summer Program:
General Guidance and Details about the Tues/Thurs Quality Workouts, Long Run, AND weekly mileage below: (See calendar Attached above for actual workout from week to week:
Tues Quality Workout: Speed Reps: All quality workouts should start with a 7-10min warm-up jog and stretch and end with a 7-10min cool down jog and stretch. If you cannot measure the 200m or 400m distances, do bouts of 30-40 seconds for each 200 and 1:15-1:30 for each 400m at the perceived pace efforts. For example, an 8x200m at mile pace could be 8x35 sec at mile pace. A 4x400m at mile pace could be 4X 1:20 at mile pace. All recovery is static. 2.5-3x static recovery means rest for approximately 2.5 to 3 times the amount of time you spent running in the interval.
Thurs Quality Workout: Tempo: Cruise Intervals at Tempo Pace (Lactate Threshold) is a pace that is about 80% of maximum pace. If you are running the correct pace you should be able to talk a little, but you would rather not because it is uncomfortable. Also, after the workout, if you were asked to go a little farther (or one more cruise interval) at the same pace, you could, however you are tired enough that you really would rather not. Recovery cycles: You should have finished and be ready to start the next interval at the end of the cycle. For example, if you are doing 8-minute cruise intervals on a 10 minute cycle, you will spend 8min running at tempo pace and get 2min rest before you start the next interval.
NOTE ON WEEKLY MILEAGE.
How FAR do I run? Picking a mileage scale:
Keep track of your weekly mileage with the mileage scale in the right of the calendar. A good starting point is to decide if you are a novice or experienced runner, and then pick the mileage that corresponds to what class you will be in. However, if this ends up being too much or too little, you can adjust to a higher or lower scale to fit your need. Every runner responds differently to mileage.
Deciding how far to run each day:
Keep track of the miles you ran on the Tues/Thurs Quality days (including warm-up and cool down) and the Sat. Long Run (long runs should be the longest single run of the week). Then just divide the remaining miles up however you like on the remaining 2-3 Recovery Run days.
RECOVERY!!!!!!!!!!!!
Take 1-2 days off from running each week (RECOVERY IS JUST A IMPORTANT AS THE WORK YOU DO!!!!). You may choose to do cross-training on these days. Finally, you will notice that every fourth week the weekly mileage cuts back. This is built in injury prevention recovery. CUT BACK!!, even if you don't think you need it.
General Guidance and Details about the Tues/Thurs Quality Workouts, Long Run, AND weekly mileage below: (See calendar Attached above for actual workout from week to week:
Tues Quality Workout: Speed Reps: All quality workouts should start with a 7-10min warm-up jog and stretch and end with a 7-10min cool down jog and stretch. If you cannot measure the 200m or 400m distances, do bouts of 30-40 seconds for each 200 and 1:15-1:30 for each 400m at the perceived pace efforts. For example, an 8x200m at mile pace could be 8x35 sec at mile pace. A 4x400m at mile pace could be 4X 1:20 at mile pace. All recovery is static. 2.5-3x static recovery means rest for approximately 2.5 to 3 times the amount of time you spent running in the interval.
Thurs Quality Workout: Tempo: Cruise Intervals at Tempo Pace (Lactate Threshold) is a pace that is about 80% of maximum pace. If you are running the correct pace you should be able to talk a little, but you would rather not because it is uncomfortable. Also, after the workout, if you were asked to go a little farther (or one more cruise interval) at the same pace, you could, however you are tired enough that you really would rather not. Recovery cycles: You should have finished and be ready to start the next interval at the end of the cycle. For example, if you are doing 8-minute cruise intervals on a 10 minute cycle, you will spend 8min running at tempo pace and get 2min rest before you start the next interval.
NOTE ON WEEKLY MILEAGE.
How FAR do I run? Picking a mileage scale:
Keep track of your weekly mileage with the mileage scale in the right of the calendar. A good starting point is to decide if you are a novice or experienced runner, and then pick the mileage that corresponds to what class you will be in. However, if this ends up being too much or too little, you can adjust to a higher or lower scale to fit your need. Every runner responds differently to mileage.
Deciding how far to run each day:
Keep track of the miles you ran on the Tues/Thurs Quality days (including warm-up and cool down) and the Sat. Long Run (long runs should be the longest single run of the week). Then just divide the remaining miles up however you like on the remaining 2-3 Recovery Run days.
RECOVERY!!!!!!!!!!!!
Take 1-2 days off from running each week (RECOVERY IS JUST A IMPORTANT AS THE WORK YOU DO!!!!). You may choose to do cross-training on these days. Finally, you will notice that every fourth week the weekly mileage cuts back. This is built in injury prevention recovery. CUT BACK!!, even if you don't think you need it.