Monday, May 12, 2025

Catching up with Sacred Heart Cathedral senior, Miles Cook

Today, we chat with Sacred Heart Cathedral senior Miles Cook. This past fall, Miles continued his rise in the rankings with a 14:52.9 CCS Division III victory and followed that with a 14:54.5 3rd place finish at the state meet. Last spring, Miles qualified for the California state meet in the 1600m following his 4:08.33 3rd place finish at the CCS meet. He has continued to impress this spring with a victory at the Sacramento Meet of Champions 1600m as well as an open 800m PR of 1:53.90 at the WCAL Championship meet.

1) What was your sports experience before high school? What sports did you participate in? Running experiences? PRs you remember?
Before high school, I was mostly a soccer player, like a lot of distance runners. I ran one season of middle school track before COVID, doing the 400m, but never took it too seriously. I think I ran 66 seconds and would show up to practice once or twice a week. Before COVID, my experience of running was never too serious, but once I quit soccer in the 7th grade spring, I joined a track club called Team Onalysis. I never competed for them due to injury and not having the time on weekends, but learning how to properly sprint and doing things like form drills seriously helped my form today, and having sprint training before starting any real distance work was a real help, especially later becoming a mid-distance runner. 

2) What or who inspired you to start running? 
My dad inspired me to start running. he was never a super serious runner, but being able to go out on runs with him during COVID really helped me create a love for the sport that I could keep going into high school. 

3) What was your experience as a freshman at SHC in both cross country and track and field? Lessons learned? Highlights?
I had a great experience as a freshman on both the XC and Track teams, I came into a team with such strong mentor characters who really cared about the sport and were really able to help me cultivate and develop my own passion and work ethic for track has been so valuable to me in the long run. I was an ok athlete at the time so I never made the state meet but there is a memory that really stands out to me from that initial XC season. Due to COVID regulations still being in place, our coach didn't want us staying in hotel rooms together, so I remember sleeping in a random high school gym in Fresno after a Twilight meet with my team and realizing what a cool community of people it really was. At the time, I had only been in high school for a month or two, but had already met so many amazing people. 

4) When do you feel like you really caught the running bug and started considering yourself a runner?
I think I truly caught the running bug my sophomore year after CCS, although I didn't qualify for state, the race was a culmination of the last month of straight pr's and really realizing that I could do something in running. At the time I had dropped from 4:34 before my league trials all the way down to 4:19 at CCS finals and smashed my pr goals for sophomore season. Ending the season on such a high note really propelled me going into Junior year and some of my fondest memories were that summer of training with my teammates really just being excited to push each other and see what we could achieve as a team. 

5) When do you feel like you made your biggest jump during your high school career? Was there a particular season? Summer? Winter? Workout? Race? 
I think I've made a lot of relatively big jumps during my running career but the biggest leaps for me have always come during the offseason. Of course having a few months before the season of training is helpful but not having races always meant that I would surprise myself when I raced for the first time again. I often find myself coming into the season equaling my pr from the year before within my first race or two. There have been quite a few times where I thought I was dead in the water with my racing shape because of sickness or inconsistent training in weeks before track or XC and then I would open with a race that would completely catch me off guard for where I was at. 

6) Looking back at your junior year, what were some of your proudest accomplishments during the cross country and track and field seasons?
My biggest accomplishment from Junior year was definitely running my pr in 1600m. It felt like a culmination of so much work in the months leading up to the race, but mostly it just felt relieving. I knew I had the fitness and was more than able to run a time that fast but I just hadn't found the race to put it together up until that point. To finally run it so late into the season was just such a weight off of my shoulders and an amazing feeling to get it done. 

7) What does a typical week look like for you, training-wise? About how many miles a week? How many workouts? Longest run? Morning runs? Lifting sessions?
This track season a typical week of training for me has between 50 to 60 miles per week. I'll do a monday long run normally about 14-15 miles long. Tuesday will be morning weights and an easy run in the afternoon. On Wednesday I will have a workout most weeks before doubling on Thursday to help get mileage. Friday is either a pre meet or an easy day to prepare for a race or hard workout on Saturday. I'll then take Sunday off most weeks. 

8) Favorite cross-country course? Favorite cross-country meet? Favorite cross-country workout? Favorite track event? Favorite track meet? Favorite track workout? Favorite long run? Favorite free time activity?
My favorite XC course has to be Clovis, and the state meet is there. It has always been such an amazing course to race on and just seems to bring out my best most days. Workouts-wise, when it comes to offseason and XC training, I have always been a big proponent of tempos. I love to get in that zone where you're just pushing a little out of the comfort zone and just really seeing how long I can sit in it. Throughout my high school career they have always really been a pretty good fitness indicator for me. When it comes to track my favorite workouts have to be 400m repeats, I don't think I can go a season without throwing up during one of them but regardless I just feel like those kinds of workouts are what propell every big jump I've had in the mile. For track, my favorite meet is definitely CCS, it's always been what Coach Andy has peaked me for, and as a result, it's where I have my best memories of racing. 

9) Tell us a little about Coach Andy Chan and how he has helped develop the runner you are today.
Coach Andy has been an amazing resource to have as a coach over the last 4 years and is a big reason for where I am today. Of course, running is a sport that leans on natural talent and ability to a big degree, but that potential means nothing if it is not cultivated and coached correctly. Coach Andy has always been there by my side after good or bad races with suggestions on an endless amount of things, saying "how about we tweak this next time" or "what about changing this during our next workout so you feel more comfortable during X aspect of a race". That level of coaching and advice has been massive during my high school running career and is a large part of why I am the runner I am today. 

10) You will be competing at Cal Poly SLO next year. How did you go about choosing that college, and what other colleges were also involved in your final decision?
My decision for college was always very likely to end up in California, as I love the state and the running culture here. Once I'd weighed my options, Cal Poly was a pretty easy decision to make. While the distance coaching talent across California sits at a very high level for most D1 schools here, what stood out about Cal Poly was the team culture. It's a group of California kids who really want to become something at a national level and are willing to work to get it. I knew for college competition and how I function, I was either going to be all in or nothing, so being in a place where everything and everyone in the program is geared towards getting as fast as possible made it a pretty easy choice. 

11) What advice would you give a young runner with aspirations of being an elite high school runner and potentially a college competitor?
Track isn't a one-season journey. Almost anyone you see running massive pr's or rising to the top of your league, section, or state in running has been working to get to that level for way longer than anyone else could see. Big seasons come with years before of failed seasons or "mediocre" racing that can all stack up as base training and a stepping stone to reach a higher level. Patience is one of the biggest virtues in distance running and training. If you put in the work and are patient in not doing too much too early, and being ok with small steps, then success will come. 

12) Anything else you would like to add?
- Thanks so much for the chance to answer a few questions. I don't often think back to my freshman and sophomore years of running, so it was a nice chance to reminisce. Good luck with everything, and I'll see you at CCS, Miles 



Monday, May 05, 2025

2nd Annual Marin Mile

The 2nd Annual Marin Mile on May 31st! Sign up at 
themarinmile.com 
Join us at the Marin Mile— a festival of miles at Archie Williams High School on May 31st, 2025. Inclusive of all levels and all ages, the Marin Mile welcomes anyone who wants to run or race a mile with their peers. 

As this event is electronically timed and USATF-sanctioned, it serves as a great opportunity for high school distance runners to get a last chance race to share with college coaches or to better their personal bests one last time! We wanted to make sure all Bay Area HS distance runners were aware of this race opportunity if they want to take one last shot at a PR or run a full mile on an outdoor track with family and friends! Stick around for the final elite heat where we are hoping to see new Marin County Mile soil records, including Marin's first sub-4 mile!

Heats will take place in the afternoon, running in descending order from slow to fast. The exact schedule will be determined in mid-May

Sign up at themarinmile.com 


Sunday, May 04, 2025

NorCal League Championship Results

CCS
WCAL: https://www.athletic.net/TrackAndField/meet/606736/results/all
PAL: https://www.rtspt.com/events/cif/2025Meets/pal/compiled.pdf

SCVAL ECL: https://lynbrooksports.prepcaltrack.com/ATHLETICS/TRACK/2025/ecl_fn.htm

SJS

Friday, May 02, 2025

NorCal Cross Country and Track and Field College Commitments

Hanne Thomsen Montgomery (NCS) Stanford University
Landon Pretre Menlo (CCS) Wake Forest University
Will Hauser Menlo (CCS) Cornell University
Broen Holman Sonora (SJS) Northern Arizona University
Evie Marheineke Archbishop Mitty (CCS) UCLA
Trey Caldwell De La Salle (NCS) University of Colorado
Miles Cook Sacred Heart Cathedral (CCS) Cal Poly SLO
Andrew Burr Sacramento Country Day (SJS) Dartmouth College
Alexandra Powell Monte Vista (NCS) New Mexico
Allie Turns Monte Vista (NCS) Gonzaga
Sofia Fernandez Monte Vista (NCS) Johns Hopkins
Owen Brandeis Monte Vista (NCS) Emory
Kinga Czakjkowska Palo Alto (CCS) Cornell
Emma Gardner Tamalpais (NCS) Santa Clara University
Eli Fitchen-Young Santa Cruz (CCS) Duke University
Amrie Lacefield Montgomery (NCS) Colorado State University (NEW)
Seelah Kittelstrom Montgomery (NCS) Columbia University (NEW)
Arrin Sagiraju Dougherty Valley (NCS) UCLA
Hannah Rutherford Mountain View (CCS) Stanford University
Magnolia Hougan Berkeley (NCS) Pomona College
Jackson Hein Pleasant Valley (NS) Berkeley University
Stefan Langridge International (NCS) Carnegie Mellon
James Jenkins Miramonte (NCS) NYU
Ben Bouie Crystal Springs Uplands School (CCS) Harvard University
Sadie Sanders Montgomery (NCS) Howard University
Shrey Chettiar Bellarmine (CCS) Johns Hopkins
Tadgh Murray, De La Salle (NCS) Tufts University
George Mikhael, Granada (NCS) Trinity University
Isabel Soto, Whitney (SJS) Stanislaus University
Nate Griffin Yeh, Las Lomas (NCS) UCSD
Shea Elmore, Los Gatos (CCS) UCSD
Sabrina Zanetto, St. Francis, MV (CCS) UCSD
Kylie Hooernaert, Prospect (CCS) UCSD
Ian Sharp, Archie Williams (NCS) Pomona College
Jack Rattary, College Park (NCS) Chico State
Evan Gardner, Homestead (CCS) UCSD
Josh Griffin, Nevada Union (SJS) Cal Baptist
Jackson Stream, Vacaville (SJS) Chico State
Grace Baxter, Granite Bay (SJS) University of California, Irvine
Milani Bell, Pittsburg (NCS) Long Beach State
Xavier Biwott, Vista del Lago (SJS) Stanislaus
Owen Brandeis, Monte Vista (NCS) Emory University
Anna Carmona, Terra Linda (NCS) Chico State
Addison Clinton, Oak Ridge (NCS) University of California, Irvine
Jaliyah Davis, River City (SJS) Long Beach State 
Golda Demby, Hollister (CCS) Cal Poly University 
Alana Farve, Sheldon (SJS) Stanislaus 
Emma Gardner, Tamalpais (NCS) Santa Clara University 
Ella He, Cupertino (CCS) UNC Wilmington 
Jonathan Hupman, Merrill West (SJS) Stanislaus 
James Jenkins, Miramonte (NCS) New York University
Zoe Leach, Thomas Downey (SJS) St. Mary's College 
Sophia Lopes, Hilmar (SJS) Stanislaus 
Logan Meredith, Orland (NS) Chico 
Brielle Mosley, Silver Creek (CCS) Cal State University Fullerton 
Madeline Ross, Los Altos (CCS) Emory University 
Jonelle Scott, Soquel (CCS) Long Beach State University 
Eliot Traxler, Amador (SJS) University of CA Berkeley 
Sineth Andrabadu, Hillsdale (CCS) Davidson
Maya Eisenberg, Mt. View (CCS) Johns Hopkins University
Grace Veloza, Newark Memorial (CCS), Cal State East Bay 
Aidan Dub, California (NCS) Cal State Marcos (NEW)
Owen Anderson, McClatchy (SJS) Chico State (NEW)
Joshua Guzman, Gilroy (CCS) Chico State (NEW)
Aydon Stefanopolous, Los Gatos (CCS) UCLA (NEW)

If you know of other runners who have committed already and shared publicly, please add them to the list in the comment section below.

Wednesday, April 30, 2025

Central Coast Running Camp, presented by Cal Poly, San Luis Obispo

Central Coast Running Camp, presented by Cal Poly, San Luis Obispo

Are you a high school runner that's eager to elevate your training, experience a collegiate environment, and learn from some of the best in the sport? Join Cal Poly Cross Country this summer for the inaugural Central Coast Running Camp!

What is Central Coast Running Camp? Central Coast Running Camp is an immersive experience designed for high school runners entering grades 9-12 in the 2025-26 academic year. Whether you’re a seasoned competitor or just starting your running journey, this camp welcomes athletes of all ability levels. Set against the stunning backdrop of the Central Coast, you’ll have the chance to live and train like an athlete on the campus of a competitive Division 1 program.

When and Where? Camp runs from Wednesday, July 9th, to Sunday, July 13th, 2025, hosted on Cal Poly’s scenic campus in San Luis Obispo, CA.

What to Expect:

  • Trusted Mentorship: Learn from and connect with Cal Poly’s cross country coaching staff and current student-athletes, gaining valuable insights into training, racing, and mental preparation.

  • Elite Training Environment: Spend 5 days training on Cal Poly’s renowned running routes and facilities.

  • Athletic Growth: Participate in daily runs, workshops, and discussions covering topics such as training, recovery, team culture, and more.

  • Community Building: Connect with like-minded runners, forging friendships and memories to carry into your future seasons.

Why Attend? The Cal Poly coaching staff is thrilled to host this camp, designed to help athletes of all levels take the next step in their running journey. Campers will leave more prepared and excited for the cross country season ahead, equipped with new skills, motivation, and a deeper understanding of their sport. This camp offers a unique chance to experience what it’s like to be part of a highly motivated program that values relationships and growth alongside performance. Spots are limited, so register today!

All of the details and the link to register are at CentralCoastRunningCamp.com.

Thursday, April 24, 2025

Catching up with St. Ignatius coach, Michael Kennedy

Today, we chat with St. Ignatius jumps coach, Michael Kennedy. An alumnus of the school, Coach Kennedy has been the St. Ignatius jumps coach since 2015, leading one of the best jump programs in the section and state. His athletes have included multiple section champions (notedbelow in the interview) as well as state meet podium finishers in multiple jump events. Thisseason, St. Ignatius athletes lead the section in the boys' triple jump (Noah Gonzalez) andthe girls' long jump (Elle McCuskey-Hay, photo below), and have multiple jumpers also ranked in the top 10. During meets, you can definitely find the enthusiastic coach guiding his athletes to a new PR.


  1. What was your own athletic experience? Where did you go to high school? What sports/events did you do, and what are some of your proudest achievements?


I grew up playing anything and everything – basketball, baseball, soccer, flag football, etc. As the youngest of four siblings and many older cousins, I was always the smallest, just trying to hang. Those experiences made me extremely competitive from a very young age, and it’s not a trait I’ve been able to turn off. I ended up playing football, basketball, and running track at St. Ignatius (SI). I remember going to my older brother and sister’s meets when they were at SI, so I always had an interest in following in their footsteps. Plus being the fast kid growing up, it made sense to give it a try. I sprinted my first two years at SI, running 11.11 as a sophomore and qualifying for State in the 4x1 in 2008. We got a new coach that year, and she told me I should also try long jumping over the summer. I ended up jumping 21’ 10” my third meet and qualified for the Junior Olympics. I suffered a bad ankle injury my junior football season that required two surgeries, which essentially wrecked my junior track season. But after a lot of work and rehab, I had a big senior year at SI running 10.79 and jumping 23’ 0”. I was a State Long Jump finalist in 2010 and our 4x1 also qualified for State that year running 42.31. Both sprint times were School Records for 15 years up until being broken earlier this season! I then ran collegiately at UC Irvine and was a two-year captain there, something I am very proud of. I ran 10.63 while at UCI, which was on the all-time Top 10 list when I graduated.


  1. How did you get into coaching, and have you coached at other schools outside of St. Ignatius?


Like many new graduates, I moved back home after graduation in 2014 and needed to figure out what was next. I studied biology at UCI and was contemplating the Medical School route. The application process takes a full year, so I knew I’d have some time in the Spring. Long story short, I did a part-time coaching year at SI in the spring of 2015 before diving in fully in 2016. Even in 2015, I learned very quickly that seeing athletes progress and get better is an addictive feeling. I knew from those early days that I wanted to continue coaching. I haven’t coached outside of SI at this point. I’ve been fortunate to receive a couple of college inquiries over the last few years, but haven’t jumped on them yet. It’s been rewarding building something special at my alma mater while also progressing in my professional biotech career.


  1. Who were your coaches during your athletic career, and what did you learn from them? Who have been your coaching mentors during your coaching career?


I’ve had many coaches over the years and have taken bits and pieces from each of them. For starters, my dad and godfather coached me most of my childhood in almost every sport I played. I’d say being the son of the coach prepares you in a more regimented way than other athletes. I think those were the first moments that shaped me from an athletic perspective. Moving into high school, I had mentors who altered my life by simply believing in me. Coach Lisa Kinimaka was the first to do so and was the one who pushed me to long jump. Her upbeat, positive nature made track fun and made us want to work hard for her. Football was another area that I grew both mentally and physically. Coaches Steve Bluford and John Regalia were adamant about attention to detail. That focus is vital in what I do on a day-to-day basis. Lastly, Coach Jeff Perkins was my coach at UCI. Seeing the organization and leadership of a D1 team was key for my understanding in how a proper team should be run. 


  1. What are the qualifications for a good jumper? How do you go about selecting the athletes that might excel in any of the jump events?


Oh man, this is such a loaded question. I’ll start by saying most of the athletes I coach have never done track before. They come to SI and have an interest in track, and they go through the tryout process of finding an event. As high school coaches, we usually don’t get everything we want when it comes to the perfect athlete. Or when we do have the textbook athlete, they usually can be good at a multitude of events, and we have to figure out the exact balance. When it comes to jumping, there are a variety of ways to be successful in my eyes. There are speed jumpers, there are bouncy jumpers, and in ideal cases, there are jumpers who have both. In high school, we don’t have the luxury of only taking perfect athletes, so my job is all about maximizing what each athlete needs to be good with their specific skillset.


  1. What does a typical training week look like for your athletes? What else are they doing aside from their work on the track?


It’s variable depending on a few different factors: who is the athlete, what part of the season are we in, and what meets do we have coming up? For an elite sprinter-jumper earlier in the season, we’ll be doing more sprint work, both from a base perspective but also mechanically. Similarly, all of my athletes will do more weight room work earlier in the cycle. For a pure jumper with no sprint events, bounding and plyos are a big focus early on. For all jumpers, jump drills are crucial to understanding positions and movements. Some level of our various jump drills are worked in every week for consistency. As we move toward championship season, the focus shifts to more fine-tuning and runway approach management. 


  1. What are some of the biggest mistakes that you usually have to correct as a jumps coach?


Having athletes who have never done track before has its pros and cons. The major pro is that I usually don’t have horrible habits to break. But there have definitely been cases where things have to be undone and restarted. I’d say the approach is probably 90% of where problems lie. If you aren’t sprinting correctly into takeoff, it is almost impossible to be successful in any jumping event. Having a sprint background is helpful in that regard, as I can identify when things are not correct. Once the sprint mechanics and posture are sorted, the rest becomes relatively straightforward to teach and/or fix.


  1. During your time at St. Ignatius, what are some of your biggest highlights and proudest accomplishments by your athletes?


I’ve been so fortunate over the years to have moments that I will never forget. As you’ll see, my jumpers have a trend of waiting until their last jumps to make things happen, which often times makes the moment unforgettable. I’m leaving out countless fond memories, but happy to name a handful of highlights. Kaela Lee was my first 18-footer and Arcadia night meet jumper. Her PR jump of 18’ 5.75” at CCS Finals in 2016 to qualify for State was my first overwhelming coaching moment. 2018 was an all-timer as SI was the first school in CCS history to win both CCS male and female long jumps in the same year. Alex Enos (25’ 0”) and Megan Ronan (19’ 6.5”) took me on the ride of a lifetime that year, placing 2nd and 5th at State respectively and shattering our school records at CCS Top 8. Megan won CCS on her final jump that year going 19’ 3” to steal the win. We also had 4 boys jump 21’8” or further that year, which will be tough to duplicate. Similarly, in 2022, we had 7 different girls jump further than 16’ 5”, which was pretty cool. That year, Kate Walsh went from 8th to 2nd on her final jump at CCS Finals PRing half a foot to qualify for State. We’ve had a female long jumper qualify for State every year since 2016, and that streak wouldn’t be alive today if it weren’t for Kate’s clutch jump. In 2023, Monroe Barnum and Mariel Rocca both broke 30-year-old School Records in the Triple Jump. Monroe qualified for State on his last jump at CCS Finals that year as well. Also in 2023, Ellie McCuskey-Hay won the CCS LJ and PR’d half a foot on her final jump at State Finals to break Megan’s school record, going 19‘ 7.25”. 15 minutes later she ran a giant 100m PR finishing 2nd at State Finals in 11.52 – it was a mind-blowing sequence of events. A year later in 2024, Suraya Newman and Noah Gonzalez broke those Triple Jump School Records again. Ellie and Suraya went 1-3 in CCS LJ for the second straight year and Noah won SI’s first CCS TJ title on his final jump, PRing by almost a foot going 46’ 11” to shatter the school record. Both Ellie and Noah went on to medal at State Finals. I also want to mention the amount of pride I had in our boys’ team winning the CCS team title last year. It was a decade’s worth of work culminating in a tight-knit team coming together to win our first team title in 30-plus years.



  1. What would be your advice for other jump coaches on how they could help their athletes reach their potential?


To me, connecting with the athletes is the most important part of any coach’s job. It doesn’t matter how much knowledge a coach has; if the athlete doesn’t buy in and trust you, it is so difficult to have lasting success. Beyond that, a desire to get better is critical. Observing how other coaches work, seeing how elite athletes move, taking courses on event mastery, testing what does and doesn’t work, etc. – any and all ways to improve yourself as a coach will ultimately help your athletes. I’d also say being honest is a critical factor. Athletes can tell when you’re not being genuine. The coach is obviously the final decision maker, but the coach-athlete relationship truly is a partnership.


  1. From your competitor days to now, what do you feel has changed, and what has remained a constant?


I’ll start by saying so much has changed in the last 10-15 years. I think people’s access to information and the general athlete’s temperament are entirely different than when even I was competing. Because of the increased access to information, most of my athletes follow all their favorite college and pro track athletes and ask about what they see from their posted workouts and results. It helps them catch the ‘track bug’ and get invested in the sport, which is a cool thing to see. I’d say that ability is relatively new and allows them to engage in the sport in a new way. 


The constant is that each athlete is different and it’s the coach’s job to try and find the sweet spot for each of them. This can obviously be very difficult as us coaches manage so many different personality types. But I think there’s something to be said for meeting individuals where they are while bringing them together as a unit.


  1. How have you changed as a coach from your first year? What have you learned the most during that span?


I remember coming into my first SI practices in 2015 and having this D1 background and thinking I had this grand plan to implement. I learned very quickly it’s not that simple, and working with 14-18-year-olds is a whole different ballgame. Because of that, I have evolved immensely over the last decade, as each year is filled with different athletes and challenges. I tell people I feel like I could write a book just based on the experiences and stories that have arisen over the years. And I’m sure many coaches can relate. Being a coach is far more than having a set plan and sticking with it through everything. Based on my experiences over the years, I now view myself as being whatever is needed to whomever may need it at any point in time; whether it be a mentor, a teacher, a psychologist, an older brother, a cheerleader, or even an authoritative figure. But the one thing that has not changed over the years is the absolute thrill it is seeing an athlete buy in and progress and do things they didn’t think were even possible. Seeing their excitement and their confidence grow is beyond rewarding.


  1. Anything else you would like to add?


I’ll just end by saying I feel very fortunate to be involved in the track community over these last 20 years as both an athlete and coach. Most of my fondest adolescent memories were sports-related, so it’s fulfilling being able to pay it forward. I appreciate all the coaches out there doing the same as well as media members like yourself that shine a light on all the work going on behind the scenes. Thank you again!

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