Cross Country
This Week's Schedule
Monday
Practice starts at 7 am sharp at the Rose Bowl Aquatics Center, meaning if you show up at 7:05, we might already be gone and you will have missed your chance to run with us. We will do a warm-up from the Aquatics Center to the beginning of the Strava segment called "Rose Bowl 2 Mile Interval (downslope)" and use that segment as our 2-mile time trial for the week (plan to beat your individual goal). We will then cool down by running back to the aquatics center. EVERYONE MUST HAVE HIS/HER OWN RECORDING DEVICE FOR STRAVA!
Tuesday
Practice starts at 7 am sharp at the La Tuna Trailhead, which is located on the southeast side of where the 210 meets La Tuna Canyon Road. You will see a number of cars parked alongside the road and an asphalt road gradually going up the mountain that is blocked off to all vehicles, but will likely be loaded with pedestrians. We are going to do hill repeats. Once finished, we will head to the VCS weight room for a lower body workout followed by ten minutes of icing.
Wednesday
Practice starts at 7 am sharp at the Hansen Dam Ranger Station. We will complete a six mile run in the park, and then head to the VCS weight room for an upper body workout followed by ten minutes of icing.
Thursday
NO MORNING PRACTICE! We will meet at 12:45 pm in the main parking lot at VCS and head to Big Bear to begin our cross country camp.
Friday
BIG BEAR CROSS COUNTRY CAMP
Saturday
BIG BEAR CROSS COUNTRY CAMP
About the Coaches
Jarod Ebenhack was the 2016 Coach of the Year for girls track in Broward County, Florida. His teams in Florida captured numerous district titles in track and cross country, a regional title in boys track, and a seventh place finish in state in girls track. While in Florida, he also was a member of the coaching staff for the Broward Elite Track Club at Pine Crest High School.
More recently, he was a part of the coaching staff at Desert Christian High School in Lancaster during their 2016 boys CIF State title. He worked as an AD and a track and cross country coach at Desert Christian for three years. In his first year coaching track at VCS, the Crusaders made a remarkable improvement from previous years, placing second in the Olympic League for girls and taking CIF-SS individual championships in the shot put, 1600m, and 3200m runs, as well as a runner-up performance in the 800m run.
Coach E continues to compete on his own, as well as coaching track and
cross country. He placed fourth overall in the 2016 Fort Lauderdale Marathon,
but is more likely to be seen running 5k road races. During practices,
Coach E runs with the students to make sure they are hitting their paces
during the two to three quality workouts they do out of the six weekly
practices. Village Christian runners are expected to put in medium mileage,
building up to 45 miles per week right before the end-of the-year taper,
and there is a heavy emphasis on threshold runs and interval training,
combined with weight training, easy runs, and long slow distance runs.
Monica Tutak has been helping individuals achieve their fitness and personal goals
for over a decade. She has coached everyone from kids to septuagenarians
as a personal trainer and group fitness instructor at some of the top
gyms in LA including Yogaworks, CSUN, and EXOS. She has a passion to help
people of all ages with their journey into better health through various
modalities including TRX, Yoga, Spinning and Olympic Lifting. Monica is
constantly learning more about training and fitness, and has achieved
the following certifications: Track and Field, Cross Country, Yoga, Total
Resistance Exercise, Spinning, Olympic Lifting, Personal Training, and
Group Fitness.
Coach Tutak has been the MS and Elementary Cross Country coach for the
last two years. She has elevated the program, with athletes moving on
to the National level, competing in the Jr. Olympics for Cross Country
in both the 2017 and 2018 season. One of her proudest achievements is
starting the MS and Elementary Track and Field team in 2017. Working with
Burbank Vikings, she coached the Village team through all the running
and field events, successfully coaching a student to an 18th place finish
in the Junior Olympics nationals in the long jump. When she’s not
running on the trails or at the gym, you’ll find her in the outdoors
–cycling, mountain biking or tending her edible garden.
2019 Race Schedule
Fri 9/6 Cool Breeze InvitationalThu 10/3 @ Whittier Christian
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