Skip to main content

HEAD COACH: ROBERT MUSCHEK

Coach Robert Muschek is entering his 1st year as Head Coach for the Bobcats. He has been coaching for over 20 years at several schools in the San Diego County area and teaches Social Science at Monte Vista high school. He has coached 5 state meet qualifiers in track at Westview high school where he coached until 2015.  He was named boys cross country coach of the year in 2014.  He has coached the last 2 track seasons at Poway high school.  He and his wife have raised 3 children in Scripps Ranch.

CONTACT INFO

Email: rmuschek@guhsd.net

Cell: 858-722-0954

ASSISTANT COACH: NICK NOEL

Nick Noel ran for Coach Muschek at Westview High School for four years, helping to win the CIF title in 2014.  He attended San Francisco State and ran Cross Country, graduating in 2019 with a Bachelor's degree in Psychology. He currently works as a registered behavior technician in San Diego County with children on the autism spectrum.

_____________________

PRACTICE TIMES

Mon,Wed,Thur @ 3:00-5:00 PM

Tue,Fri @ 3:00-5:30 PM

_____________________

VARSITY SCHEDULE

_____________________

JV SCHEDULE

Cross Country

New Runners/Incoming Freshmen

Welcome, glad you are interested in running in the Fall with the Sage Creek Cross Country team.  My name is Coach Bob Muschek, my personal information is on the left column if you need to contact me.

New Runners/Incoming Freshmen please fill out the following form: Click Here

-This Summer, because of our situation, we are not meeting as a group.  We have to wait and see how that will work out for the Fall, but be optimistic and hopeful that we can have our season.

-Please read the Tenets Post (at the bottom of this webpage).  It covers most of what I would tell you as we got started in the Summer and how to get started. 

-Over the summer, try to train regularly which means try to run nearly everyday, if possible.  Try to get used to pushing yourself, but if you can run with a friend, great.

Fall Practice: 

We normally practice right after school, everyday,  and we have Varsity and Junior Varsity teams.  Normally we warm-up together and practice together, it is one of the few situations in which the boys and girls train close together, although not typically in competition.  

Practice length: 

We will be done by 4:30, so they have plenty of time to study, play piano, go to robotics or cook dinner after practice.  Not much talking, we run.  Under normal circumstances we would begin our practices, August 11, a Monday, but this year it is not certain when it is will begin.

I will post more as we get further into the Summer, and we get concrete information, but feel free to contact me if you have any questions.

Sage Creek Cross Country Tryouts/First Day of Practice

All athletes must be cleared through the athletic department.  Athletic Clearance MUST be completed by June 12, 2020. 

Location- Sage Creek Track, West Side, South corner, nearest the bathrooms.

Date(s)- Monday, August 10

Time- Varsity, Experienced Group 3:00 pm

Junior Varsity, new runners- 3:15 p

Plan and Procedure- Introductions, short warm-up run, then drills, then a run of varying distances based on experience and expectations.  After the run, we will do some stretching and talk, briefly and dismiss by 5:00 pm.  This will be our daily plan.

Questions:  Please contact Coach Bob Muschek

2020 Pre-season/Off-season Veterans

Sage Creek veterans, it still stings that we didn’t have our track season, but we have to begin to look forward and be optimistic.  This could be another great season so if you have been slow to get moving, let’s get started, now.  There is an old expression, “You only get out, what you put in.  if you want more, give more.”  Think about goals, it will get you out the door to run.  As you begin your off-season program, what do you want to accomplish with your teammates and by yourself.  We have a boys’ CIF title to win back and a girls’ state title to defend.  

Here is what I know about this season, right now.

Organized Summer Program

This is not expected to happen this Summer due to the virus situation.  It is the same for all sports under the umbrella of the Foundation.  So, everyone has to take it upon themselves to run by yourself or with friends or family.  Other teams will have an advantage over another so if you are running, you are doing the right thing and it will pay off.  You control how good you will be in this sport, to a large degree, so let’s find a way to push ourselves and encourage one another.

You can never expect to succeed if you only put in work on the days you feel like it

What about the Fall Season

Be prepared to have a different kind of season. What does that mean, I am not sure.  The season may start later, we may have fewer races, particularly, large invitational sized races, there may not be any, at least in San Diego.  Concerns about crowds and distancing may force us into some very unique racing situations, but everyone would prefer something over nothing.   Some of the other coaches have decided to wait a little more before setting up a schedule.  I will wait at least another month, probably because we still don’t know very much. Just like we don’t know what school will look like, we don’t know what that does to Cross Country. Be permanently flexible

What would the Summer Training Plan look like, on your own? 

Usually, more miles is better as arule of thumb.  Run where you are safe.  Run for at least 20 minutes, if you have been running 30-40 minutes per day, then work your way up to fifty minutes.  A warmup of 5-10 minutes is a good idea, but you can also just begin your run slow, use the first ten minutes to warmup and then work into the pace.  I would suggest that you run 5-6 days per week, if you want to run 7, that is fine, but if something is sore or hurts, take a rest day or two to minimize any long term setback.  If you are a third or fourth year runner,  take a day off every third week.

Sample Week for Varsity

Assuming you are fit right now. Boys pace under 7 min/mile. Girls under 8 min/mile.

If that pace is too fast, then work hard and try to get there. JV boys pace 7 min plus, girls 8:30 plus

-Try to run 8 strides after your run, while you are still warm, recover at each end. 15 seconds/stride

-Always stretch afterward, as well.  You want to lengthen those muscle fibers again, they shorten after hard effort.  Use ice for sore muscles.

-Always try to pick it up at the end, particularly if the run is out and back. Try to run the way back faster, and finishing uphill is great for you.

-Incorporate hills in your runs, they don’t have to be steep, but they improve form and strength.

Sample Weekly Schedule

Day 1- 40 minutes of running, then finish with 8 strides of about 15 seconds in duration, not sprint pace. 

10 min warmup, 40 min run pace for varsity boys under 7 min/mile girls under 8, then 8 strides= 6-8 miles

Day 2- Try to find some hills to run after your warmup or run your warmup to a hill that you can run up for 30-60 seconds at a strong pace, then jog back to down and repeat, not a steep hill. Run 4-6 times.  Then run for another 20-30 minutes at a moderate pace.(If your normal runs are hilly, then repeat Day 1)

Day 3- Repeat what you did on Day 1, and get ready for a harder workout Day 4.

Day 4- Hard day, tempo time.  Definitely warmup for about 10 minutes, then run hard for at least 20 min. Then cool down for 10 minutes of easy running.  How fast should it be?  It should be hard to talk, 30-60 seconds slower than 5k race pace.  Every two weeks add two minutes and hopefully by the end of summer you are up to 35 minutes.  If you have to start with just 15 minutes of tempo running, then you will still get up to 30 minutes and that is fine.

Day 5- Repeat Day 1 and 3. Day 6 will be a long run, you could do it on Day 5, if necessary but it has to be slow if you ran hard the day before.

Day 6- Long Run day, How long?  It depends on how long your regular runs have been.  If you are only running 40 minutes, try to stretch it to an hour.  The pace is talking pace, which means you can talk while running.  Ideally for Varsity, we want to get you up to an 1 hour 20 minutes to 1 hour and 30 minutes.  But you have to work up to it, every three weeks add 5-10 minutes.  During the season, we want to be able to run 1:20-1:30, usually on the weekends, if the pace is easy.

Day 7- Day Off or a lighter recovery day, maybe easy for 20-40 minutes, a “Shakeout Run”.  Another possibility is to train in the pool swimming or running or bike ride.

Can you run twice a day? 

Sure, but you have to build up to it and think about the purpose of the second run.                                                It can be a great tool to help you start to get the recovery process going and it only needs to be 20-30 minutes long.  If you run hard in the morning, get out late in the afternoon for a short run at a very easy pace of 20 -30 minutes.  The next day, you will get going a little quicker.  Another scenario, if you have run hard the afternoon before, get out the next morning for a short run to loosen up, a “Shake Out” run. This is only advisable to seniors and maybe some juniors and try it once a week for a few weeks and add another day if it works for you.

I am optimistic because it is a better feeling than being pessimistic and we can only control what we can control.  Let’s be hopeful.

Good luck getting started!

Text, email or call if you have any questions.         

Summer training tenets

“The bigger the base, the higher the pyramid”

  • Summer training is mostly about getting in quality miles of running, to build your body and mind for the rigors of a competitive season.

  • Run at least 20 minutes and if you are tired, walk a little if you have to, 20 minutes is the minimum to build cardiovascular development.

  • Each week try to add a few minutes to the amount of time that you run on several of your runs

  • Try to run on soft surfaces if possible (grass, dirt, woodchips)

  • Run where you feel safe and usually during the daylight unless you are with a partner.

  • Make sure you are hydrated, drink water during the day/evening and before you run, if it is warm.

  • During the season, we will run 5-6 days per week, 7 for varsity so you should try to run at least 3-4 days per week getting started and work your way up.

  • Wear running shoes; if you have had them for a year or two, you should plan to get new ones or your injury risk will increase

  • It would be better to run 30 minutes everyday then 40 minutes every other day.

  • We are developing racing runners, not joggers, so you have to learn to push yourself to increase distance and speed, but not at the same time.

  • If you find yourself on the street and there is not a trail or sidewalk, face traffic while you run.

  • Ideally, you don’t want two hard runs or workouts, back to back.  Hill repeats, tempo runs, long runs are hard workouts so space them out.  A long run, if slow, can be after a harder workout.

  • Keep a training log of minutes run each day.  It can help you spot tendencies related to injury and performance, maybe write down how you felt and what might have effected how it went.

  • It takes three weeks to see a cardio adaptation from the running, so be patient.  Your brain will start to figure out the right pace, but your body won’t make adaptations for three weeks, be patient.

  • The best shoe is the one that feels good on foot, but it may not be the “cutest” shoe, it needs to be supportive and last for a while