University of Antelope Valley – Lancaster, California

Cross Country Guide Book

University of Antelope Valley – Lancaster, California

Founded: 1997

Enrollment: 722

President: Marco Johnson

Athletic Director: Chase Tigert

Head Coach: Craig Binkley

Assistant Coach: BJ Stewart

National Affiliation: NAIA

Team Name/Colors: Pioneers/Red & Blue

Cross Country Office Phone: 661-726-1911 ext

170

School Website: www.uav.edu

Athletics Website: www.uavpioneers.com

History of UAV

In the winter of 1997, after witnessing what he

believed to be too many unnecessary deaths,

Los Angeles City Firefighter/Paramedic Marco

Johnson, with the blessing of his wife Sandra,

began instructing CPR and First Aid courses.

Six months after its inception, Antelope Valley

Medical College (AVMC) received approval from

the State of California and the County of Los

Angeles to provide training in Emergency

Medical Technology.

AVMC was later granted approval to administer

instruction in the careers of Medical Assistant,

Medical Administrative Assistant, Medical

Clinical Assistant, Emergency Room Technician,

Paramedic, Nursing Assistant, Medical Billing,

Phlebotomy, Administrative Assistant, and

Vocational Nursing.

During this time, the facility increased its size

from a 500 square foot starter location to a

45,000 square foot high tech training facility.

This facility consists of 20 lecture rooms,

student break areas, student lounges, staff

lounges, library, career center, men’s and

women’s restrooms, and computer labs.

In mid 2003, AVMC acquired an additional

satellite classroom: 2997 Desert Road, Suite 6A,

Rosamond, CA 93560. In June 2009, the

institution received approval from the United

States Department of Education and the

Accrediting Council for Independent Colleges

and Schools (ACICS) to offer Associates,

Bachelors, and Masters degrees. Thus the

University of Antelope Valley (UAV) was

established.

The mission of the University of Antelope Valley

is to provide quality undergraduate, graduate,

certificate and continuing education to our local

and global community. The University of

Antelope Valley offers higher education that

enables students to achieve their academic,

career, and personal goals, thereby allowing

them to become valuable assets to their

communities. Education is the key to success

and we are dedicated to making the Antelope

Valley a strong community through education

by offering our students and community

empowerment and success through knowledge.

Cross Country Coaching Staff

Craig Binkley – Head Coach

1st Season

Craig Binkley brings a wealth of collegiate

coaching experience to the University of

Antelope Valley from his previous positions at

NAIA, NCAA division II, and NCAA division I level

institutions.

Most recently, Binkley was the head cross

country and track coach at NAIA Westminster

College in Salt Lake City, Utah from 2009-

2012. During this time, he built the men's and

women's track programs from scratch, lead the

men's and women's cross country teams to

their highest finish at the Frontier Conference

cross country meet in school history, saw two

individuals earn all-conference cross country

honors, and guided the first individual to earn

track and field All-American honors.

Prior to his time at Westminster, Binkley worked two separate stints as an assistant cross country and track coach at NCAA division II

Augustana College from 2003-2005 and 2008-2009. His main duties included recruiting foreign and domestic student athletes, assisting the head coach with guiding the cross country program, and coaching distance runners during the track season. During the 2004 cross country season, the men's team was ranked as high as 21st in the country and one female earned All-American honors. From 2006-2008, Binkley was the assistant cross country and track coach at NCAA division I Nicholls State University. While there, he helped rebuild the men's and women's cross country programs and guided the women's team to their highest finish in school history at the Southland Conference cross country meet. During the track season, he coached the women's middle distance and distance runners where his athletes broke the school record in the 1500 meters and set marks in the 800 meters, mile, 3,000 meters, 5,000 meters and 10,000 meters that rank in the school's all time top 5 performance lists. A native of Erie, Colorado, Binkley successfully reinstated the women's cross country program at NCAA division II Colorado State University - Pueblo in 2005. After completing his bachelor's degree in Physical Education at Augustana College, he began his coaching career as a graduate assistant cross country and track coach at NCAA division II Emporia State University where the women's track and field program won consecutive MIAA conference

titles in 2002 and 2003.

Cross Country Coaching Staff

BJ Stewart – Assistant Coach

1st Season

Coach Stewart attended Northside High School

in Warner Robins, Georgia where he

participated in cross country, basketball, and

baseball. Stewart continued his baseball career

as a pitcher/outfielder and was a 4 year starter

at Albany State University (NCAA division II) in

Albany, Georgia. Upon Graduating with a

degree in Health and Physical Education, he

spent one year as a volunteer coach at his alma

mater.

Stewart comes to the University of Antelope

Valley after two years of coaching and playing

baseball internationally in Australia. He is

currently earning his master’s degree while

working as an assistant coach for both the cross

country and baseball teams.

About The New Cross Country Team

Men’s and women’s cross country are the 4th

and 5th sports added to the rapidly expanding

athletic department at UAV. With the first

season for the program starting in the fall of

2014, the coaching staff welcomes anyone with

past competitive running experience to join our

new team. To be a successful college runner,

one doesn’t need to have a highly decorated

background. The key is to have a passion for the

sport, self-discipline, and the desire to get

better. In the sport of distance running,

athletes can see a substantial amount of

improvement, if they are motivated and follow

a quality training program. This is evident, even

at the highest competitive levels. To quote the

legendary New Zealand Olympic distance coach

Arthur Lydiard, “Champions are everywhere.

All you need to do is train them properly.”

Although we do want to have a team that is

successful athletically, it is more important that

athletes place the highest emphasis on their

academic work load. The entire purpose of

going to college is to graduate with a degree.

There will not be tolerance for student athletes

who fail to take their classes seriously.

Along with building a team that is academically

strong and athletically competitive, the

coaching staff is looking for individuals who

demonstrate great personal character.

Whether in the community, classroom, or

competing in an event, UAV athletes need to be

respectful towards everyone around them. The

foundation of success for the cross country

program will be based on how team members

act at all times.

Where the Pioneers will run

Trails

Joshua Ranch Trail – Palmdale, CA

Approximatly 9 miles from campus, located in the Southwest corner of Palmdale. Close proximity to Marie Kern Parn and the California Aqueduct.

Barrell Springs Trail – Palmdale, CA

11 miles from campus, located in Soutern Palmdale. Poplular trail for walking, horseback riding and running.

California Aqueduct - Lancaster/Palmdale, CA

The aqueduct goes from from Southern Palmdale to Western Lancaster and has a both a paved bike trail and dirt path that run along it. There are various access points in both cities.

Sierra Hwy Bike Trail – Lancaster/Palmdale, CA

Running right by campus, the bike trail parallels Sierra Highway from Lancaster to Palmdale and is about eight miles in length.

Where the Pioneers will run

City Parks

Lancaster City Park

Located adjacent to Highway 14 between Avenues K and L, this tree lined park encompasses more than 63 acres

Prime Desert Woodland Preserve Lancaster, CA

Located within the urban area 3 miles from campus, the preserve has an area of about 100 acres with over 3 miles of trails

Marie Kern Park – Palmdale, CA

This 60 acre park is a popular recreation spot for local residents. It offers 1 ½ miles of dirt walking/jogging trails around its perimeter and is near the Joshua Ranch trail

Cross Country Training

Philosophy

The coaching and training philosophy we are bringing to UAV is one that is athlete centered. We want to

make sure that each athlete is going to be successful and have a good experience within our team

environment. With incoming athletes, we want to make sure we understand their training background

and the training philosophy they were under. This way, we can design a program which will allow them

to transition more smoothly into our system. It is understood not every athlete responds the same way

to different training stimulus. Therefore, in certain cases, we may have athletes do some alternative

training methods in order to get the physiological adaptations we desire. With that said, the key is to

make sure the concept of having a team environment doesn't get sacrificed too much that athletes feel

separated and alone.

Training Program

Generally speaking, a typical training program is split into different phases of training and progresses in

the following order: Base (summer), Threshold (early season), VO2 max (mid-season), and Speed (late

season). As the season progresses, the training intensity increases and the training volume decreases.

This training cycle is also demonstrated by the diagram below.

The problem with this training model is that it has significant limitations. For example, focusing only on

one main type of training during a specific part of the season will limit how much an individual will be

able to develop other areas of their fitness (areas of fitness that are needed for race performance).

At UAV, we are going to look to progressively develop different aspects of fitness throughout the entire

training period. The training model we will follow is diagramed on the following page.

Speed all out

VO2 max 98-100% effort

Threshold (ie tempo)86-88% effort

Base (general conditioning) 70-80% effort

Cross Country Training

This model was popularized by former college coach and current coach of the American Distance Project

(a group consisting of professional runners), Scott Simmons. The benefit to this program is that one can

progressively make gains in all important fitness areas without neglecting any aspect of training for a

extended period of time. In order to see positive race results, one must have the endurace from aerobic

and threshold training while also being able resist fatigue when running at a higher anaerobic effort.

Example Workouts

Aerobic Training

Easy Running

Semi-conversational pace running at 65 – 75% of maximum effort at a distance of 4-12 miles (depending on event distance and level of training).

Long Run Performed once a week. Distance is significantly longer than athlete’s goal race and is progressively increased throughout the training cycle. 5k athletes, 8-13 miles. 8k athletes 11-16 miles.

Threshold Training

Tempo Continuous effort done at 25-30 seconds slower per mile than current 5k race pace. Typically done in the middle part of the training cycle

Fartlek Workout done near tempo pace but with out the continuous characteristic of a tempo run (broken up with short jogs or floats). Typically utilized during the early part of the training cycle to transition towards tempo workouts

Progressive Tempo

Continuous effort that starts at 30-40 seconds slower per mile than current 5k race pace and progresses to 3k-5k race pace at the end. Typically done in the middle to later part of the training cycle.

Early Season

Mid-Season

Summer

Late -Season

Peak

Anaerobic Threshold Aerobic

Cross Country Training

Anaerobic Training

Short Sprints Fast, hard efforts that last 8 – 12 seconds. A full recovery is given in between each effort. Designed to develop leg speed. They are occasionally assigned after easy runs or after hard workouts. The intention of assigning sprints after hard workouts is to train the body to have a good finishing kick after it has already been fatigued by the effort given during a race.

Interval Workouts

Long repeats of 3-8 minutes done at race pace or faster. Normal recovery will be anywhere from equal to or half of the interval duration. Will be conducted in race conditions (ie grass vs. track or hills vs. flat).

Race Simulation Workouts

Continuous effort that alternates between race pace and float (not jog) recoveries. Occasionally done in the middle and late part of the season and conducted in race conditions (as was described in interval workouts).

Certainly there are more types of workouts that can be done within each group. The listed

descriptons give you a taste of what kind of training the UAV cross country program will do.

FAQs Often times, prospective students have a variety of questions about the institution, so we compiled the most common questions below and answered them for you. Should you have any additional questions, please do not hesitate to contact us. Q. How big is UAV? A. UAV is located at 44055 N. Sierra Hwy Lancaster, CA 93534. Currently the institution operates two campuses, which are less than one mile apart. Sierra campus is also referred to as main campus and is home to all baccalaureate degree programs. It contains nineteen classrooms, five labs, one computer lab, and the main library. The second campus, also referred to as Park View campus, is located at 808 W Ave J Lancaster, CA 93534. Park View campus is home to the Health & Fitness program, the athletic training room, weight room, and gym. It has eight classrooms and three labs as well. Q. How many students attend UAV? A. The undergraduate enrollment is approximately 700 students. Q. What is the average class size? A. Per institutional policy, the largest class size can be no greater than 36 students. At UAV, professors actually teach – not the teacher’s assistants, and professors know every one of their students by name. Q. What division is UAV? A. The University of Antelope Valley is an associate member of the National Association of Intercollegiate Athletics (NAIA), which is an NCAA equivalent. For more information regarding the NAIA, please visit www.NAIA.org Q. Is UAV accredited? A. Yes, UAV is nationally accredited by the Accrediting Council for Independent Colleges and Schools.

Q. When will UAV be regionally accredited? A. The University of Antelope Valley has applied for Eligibility from the Senior College Commission of the Western Association of Schools and Colleges. WASC has reviewed the application and determined that the University of Antelope Valley is eligible to proceed with an application for Candidacy and Initial Accreditation. A determination of Eligibility is not a formal status with the Accrediting Commission, nor does it ensure eventual accreditation; it is a preliminary finding that the institution is potentially accreditable and can proceed within four years of its Eligibility determination to be reviewed for Candidacy and Initial Accreditation status with the Accrediting Commission. Questions about Eligibility may be directed to the institution or to WASC at

wascsr@wascsenior.org or (510) 748-9001

985 Atlantic Avenue, Suite 100 Alameda, CA 94501 Q. What degree programs does UAV offer? A. The University of Antelope Valley takes great pride in providing students with a variety of certificate and degree programs. For a complete list of programs, please visit www.UAV.edu. In order to compete in intercollegiate athletics with the University of Antelope Valley, students must be enrolled in academic based degree programs. Programs meeting this criterion are listed below: -Bachelors of Arts in Business Management -Bachelors of Arts in Criminal Justice

-Associate of Arts in Business Management -Associate of Arts in Criminal Justice

-Associate of Arts in Health & Fitness -Associate of Arts in Paralegal Studies

Q. What percentage of graduates get jobs in their related field of study after they finish school? A. UAV takes great pride in helping its graduates find jobs. The rates are below: -Bachelors of Arts in Business Management - 75% -Bachelors of Arts in Criminal Justice - 71% Associate of Arts in Business Management - 84.6%

-Associate of Arts in Criminal Justice - 77.8% -Associate of Arts in Health & Fitness - 100% -Associate of Arts in Paralegal Studies - 75%

Q. Does UAV offer on-campus housing? A. Yes, the dorms are located on Sierra campus. There are two separate dorms: one for male students and one for female students. Currently, there are two students per room and the rooms contain a private bathroom and shower, two beds, two desks, a miniature refrigerator, a microwave, and a closet. Q. Are scholarships available? A. UAV offers two types of scholarships – athletic scholarships and academic scholarships. Please speak with your prospective coach for more information about athletic scholarships, and with admissions for more information about academic scholarships. Q. Is financial aid available at UAV? A. Yes. UAV offers the following financial aid programs: Loans: -William D. Ford Direct Subsidized Loan -William D. Ford Direct Unsubsidized Loan -William D. Ford Direct Parent Loan (PLUS) Grants: -Federal Pell Grant -Supplementary Grant (FSEOG) (subject to availability of funds and financial need) -Federal Work Study (FWS)(subject to availability of funds and financial need) Other Agencies or Programs: -Veterans Administration Benefits -Department of Rehabilitation Services -WIA (Workforce Investment Act) I-Train -Sallie Mae Career Training Loans

Q. What does UAV mean by “accelerated programs?” Are all programs accelerated? A. Accelerated program means that students will finish their program quicker at UAV than other four-year institutions. This is because UAV operates year-round with three semesters: fall, spring, and summer. Students are enrolled in all three semesters; therefore, they obtain their degree faster. All programs at UAV are accelerated. Also, students typically take one four-week long core class at a time before beginning the next class. This means each individual class is also accelerated. General education courses are formatted differently and are taken concurrently throughout the entire semester.