Sunday, October 31, 2010

SJS Boys Rankings Pre-Sections by Jason Jimenez

Division 1 (2 State Berths)
1. Davis
2. Oak Ridge
3. Jesuit
4. Lincoln (S)
5. McClatchy

Notes: Halsted returned in style at the BV Invite but then didn't race Mt SAC. After League Champs it's clear Davis' front 3 are very tough. Oak Ridge might have been holding back at DVL Champs but even if that were true, Davis' overall team scorers are just too tough. Maybe the Marauders can make something magical happen and bump Davis/OR out. Unfortunately, this seems unlikely for the perennial favorite - if Jesuit doesn't qualify it will only be the 3rd time in the history of the state meet that they missed out. Think about that for a moment. Currently, they have not gone to State ONLY two times since 1987.  

Individual winner prediction: Halsted (Davis) has already gone sub 16 at Willow Hills. Look for an attempt to go sub 15:50. 

Division 2 (4 Berths)
1. Del Campo
2. Bella Vista
3. Woodcreek
4. Vacaville
5. El Camino
6. Rocklin
7. Ponderosa

Notes: Del Campo could very possibly put 3 in the top 4 at Sections making it virtually impossible to outscore them. BV spread at CVC Champs was 23 seconds, between 16:52 and 17:15, making them the only team of the other hopefuls to have a 5th man knocking on the door of sub 17. Woodcreek and Vacaville have been solid performers all season. Look for them to take the final berths. Unfortunately, for former D3 powerhouse El Camino, D2 is just too tough and even though frontrunner Chris Kigar will give them a very low score, their 4th and 5th scorers are just too far out of the picture. Rocklin and Ponderosa share a similar fate. This division is just TOO tough and 3 defintely deserving teams will not get a chance to compete at the State Meet. 

Individual winner prediction: Kigar (EC) is unbeatable in the SJS. Look for something in the 15:20's. German's course record could face it's first legitimate threat but pretty unlikely to fall.  

Division 3 (3 berths)
1. Sonora
2. Placer
3. El Dorado
4. Vista Del Lago
5. Sierra

Notes: We've got ourselves some excitement in D3. Sonora looks great after League champs but so does Placer. Their spreads are nearly identical. They both looked locked in for the state meet. El Dorado is looking good too though so if they can move up their front group there could be a shift in the order. 

Individual winner prediction: Finkbeiner (Placer) vs Klein (Son). Too close to call. 

Chabot College Festival of Miles of Turkeys

On the Tuesday afternoon, and the early evening before Thanksgiving, November 23rd, Chabot College track and field is going to host a series of mile races that start on the Chabot track circle the stadium and finish on the track. The idea behind this event is to get an idea of what kids can run a road mile in after finishing cross country season.  The event is a low key affair with the winner of each race division winning a 10 to 12 pound frozen turkey. 

Chabot Turkey Day Festival of Miles
Tuesday November 23rd - Race starts and finishes on the Chabot Track

3:30 PM        Community College Women
3:45 PM        Community College Men
4:00   JV High School Girls
4:15   JV High School Boys
4:30   Varsity High School Girls
4:45   Varsity High School Boys
5:00   Middle School Girls
5:15   Middle School Boys
5:30   Open Women
5:45   Open Men
$8 per entry. 
Athletes enter at  
Deadline entry is 5 PM Sunday November 21st .  No race day entries
The winner of each race division wins a Turkey

I hope your kids can be a part of this fun event.

Ken Grace
Chabot College Track and Field

Welsh leads Monterey girls team to first title

5 Questions with Jordan Halleib (Bear River runner)

Saturday, October 30, 2010

CVC League Finals Results (SJS)

Pac 10, Big West and WCC Results

Lots of alumni from local schools in Northern California competing in the following conferences:
Pac 10 (Erik Olson, Steve Sodaro, Nohe Lema, Darius Terry, Deborah Maier, Alex Kosinski, Jennifer Bergman, Chelsea Reilly, Laurynne Chetelat, Heather Cerney)

Big West (Calvin Thigpen, Jonathan Sees, Bhavik Kanzaria, Kevin Griffith, Doug Whichard, Grayson Hough, Nathan Strum, Amanda Moreno, Jenny Bergren, Leanne Fogg, Damajeria Dubose, Caitlin Fitzgerald, Katy Daly, Colleen Lillig, Alycia Cridebring)

WCC (Ganbileg Bor, Jeremy Grace, Will Marquardt, Luca Signore, Weston Strum, Sterling Lockert, Tyre Johnson, Greg Innes, Marcos Hinojosa, Robb Van Wyck, Stephanie Wilson, Kellie Houser, Erin Hicks, Mary Reynolds, Natalie Sojka)
Official Page:

Big 12 Men (German Fernandez)

Big Sky Men (Diego Estrada and Reesey Byers)

Ivy League Men (Matt Duffy, Garrett Rowe, Austin Snyder)

Ivy League Women (Theresa Devine)

ACC Men (Evan Watchempino)

ACC Women (Jacque Taylor)

Big South Men (Josh MacDonald)

Friday, October 29, 2010

Final DVAL Dual Meet Standings:

Final meet results as well as current standings (League championship meet is next Friday):

Prep report: Drake girls cross country caps unbeaten season

Redwood Empire Area league standings...

Includes Sonoma County League (SCL), North Bay League (NBL), and Coast Mountain Conference (CMC).

Cross country: Mental toughness will decide champions

Mt. SAC Invitational stats...

courtesy of and

Thursday, October 28, 2010

MCAL Dual Meet Results

 3 mile

 10-28-2010  at Symons Grove

To view complete boys and girls results go to the following link:

Local Middle School, High School and College news...

Ralston Cross Country Teams Win Four Titles at ADAL Championship Meet

Gunn sweeps girls' cross country at city championships

Wilson Aims to Repeat as Cross Country Prepares for WCC Championships

CA State Meet information...

2010 CIF State Cross Country Handbook

2010 CIF State Cross Country Team Entry Information

Past Championship Results

Individual Champions

Wednesday, October 27, 2010

Saucony/Heart and Sole Redwood Empire Runners of the Week!

From Contra Costa Times

Falcons shine at Mt. Sac

  • The College Park High boys cross country team proved it is a player on the statewide stage, winning its Division I race at the Mt. Sac Invitational in Walnut on Oct. 23. Jeff Bickert led the charge, finishing second individually with a time of 15 minutes, 6 seconds. The College Park girls also did well, finishing third in the team standings.
    -- Ben Enos
  • Stars of the week
    Jamie Fehrnstrom, Miramonte boys cross country -- Fehrnstrom took first at the DFAL Center meet on Oct. 20 at Shadow Cliffs Park (2.95 miles) in a time of 15:29.5 seconds.
  • Latest CCS Rankings courtesy of (as well as state rankings)

    Individual and Team:

    CCS Time Comparisons:

    State Rankings courtesy of Espn RISE following Mt. SAC Invitational:

    Monday, October 25, 2010

    Top 15 NorCal Teams (Boys and Girls) at Mt. SAC Invitational

    1)  Bellarmine (CCS) 77:58 Division I
    2)  College Park (NCS) 79:16 Division I
    3)  De La Salle (NCS) 80:11 Division I
    4)  Los Gatos (CCS) 80:12 Division II
    5)  Davis (SJS) 80:53 Division I
    6)  Mountain View (CCS) 80:55 Division II
    7)  Monte Vista (NCS) 81:12 Division I
    7)  Carlmont (CCS) 81:12 Division I
    9) Maria Carrillo (NCS) 81:35 Division III
    10)  Menlo Atherton (CCS) 81:39 Division I
    11)  Castro Valley (NCS) 81:49 Division I
    12)  Livermore (NCS) 81:54 Division I
    13)  Alisal (CCS) 82:36 Division I
    14)  Tamalpais (NCS) 82:37 Division IV
    15)  El Camino (SJS) 83:03 Division II

    1)  Castro Valley (NCS) 95:39 Division I
    2)  Carlmont (CCS) 95:44 Division I
    3)  College Park (NCS) 96:26 Division I
    4)  Del Oro (SJS) 96:33 Division II
    5)  Monte Vista (NCS) 97:46 Division I
    6)  Clayton Valley (NCS) 97:46 Division II
    7)  Mountain View (CCS) 97:47 Division II
    8)  University (NCS) 97:49 Division V
    9)  Los Gatos (CCS) 97:55 Division II
    10)  San Lorenzo Valley (CCS) 98:24 Division IV
    11)  Carondelet (NCS) 98:35 Division II
    12)  Lodi (SJS) 98:50 Division I
    13)  Livermore (NCS) 98:54 Division I
    14)  Davis (SJS) 100:10 Division I
    15)  Valley Christian SJ (CCS) 100:40 Division III

    If you spot any errors or omissions, please let me know.

    Top 10 NorCal Teams at Mt. SAC later today...

    When I get a moment, I will post the the top 10 teams (boys and girls) from Mt. SAC this past weekend.  If somebody has already compiled that list, feel free to email it to me at and I will post or you can add it to the comment section below.

    Here is a listing of the top CCS runners and teams courtesy of  Teams are listed in alphabetical order:

    Who was the most impressive runner from NorCal this weekend for boys and girls?  Who was the biggest surprise?  What about the teams?  Who looked ready to challenge for a state title?  What was the best part of your Mt. SAC experience?

    Saturday, October 23, 2010

    Videos of Mt. SAC races courtesy of and

    History of the Mt. SAC Invitational courtesy of

    Watch live streaming video from xcinvite at

    Top NorCal Runners at Mt. SAC

    Please let me know if I missed any runners.  Not all the result links are working on the Mt. SAC site.

    Boys (Sub 16:00)
    1)  Kevin Bishop Monta Vista CCS 14:50
    2)  Chris Kigar El Camino (Sac) SJS 14:51
    3)  Daniel Milechman Tamalpais NCS 14:55
    4)  Parker Schuh Mountain View CCS 14:59
    5)  Ben Eversole Castro Valley NCS 15:03
    6)  Jeff Bickert College Park NCS 15:06
    7)  Will Geiken Los Gatos CCS 15:12
    8)  Anthony Ortolan College Park 15:18
    9)  Brian De La Mora Davis SJS 15:22
    10)  Kyle Rae Bellarmine CCS 15:24
    10)  Grant Foster Los Gatos CCS 15:24
    12)  Bryan Crook Mountain View CCS 15:26
    13)  Chris Grimble Kennedy (Sac) SJS 15:30
    14)  Esteban Valencia Bellarmine CCS 15:34
    15)  Daniel Hauptman Maria Carrillo NCS 15:39
    15)  Jack Bordoni Bellarmine CCS 15:39
    15)  Adrian Hinojosa Bellarmine CCS 15:39
    16)  Tony Ferrari Bellarmine CCS 15:42
    16)  Braed Van Deynze Davis SJS 15:42
    18)  Kyle Williams De La Salle NCS 15:45
    19)  Cameron Trinh Skyline OAK 15:48
    19)  Jeffrey Stalun Carlmont CCS 15:48
    21)  Connor Van Meter De La Salle NCS 15:55
    22)  Marc Eteve Livermore NCS 15:56
    23)  Evan Quigley Alhambra NCS 15:57
    24)  Michael A. Johnson De La Salle NCS 15:58
    24)  Anthony Martore Castro Valley NCS 15:58
    24)  Will Holland College Park 15:58
    27)  Aviv Weinstein Homestead CCS 15:59
    27)  Josh Smiley Monte Vista NCS 15:59

    Girls (Sub 19:00)
    1)  Kelsey Santisteban Castro Valley NCS 17:24
    2)  Jessie Peterson Carlmont CCS 17:25
    3)  Anna Maxwell San Lorenzo Valley CCS 17:41
    4)  Holland Reynolds University NCS 18:05
    5)  Emma Freeman Del Oro SJS 18:07
    6)  Bridget Blum University NCS 18:14
    7)  Cassidy Daley Lodi SJS 18:15
    8)  Spencer Moore St. Mary's Berkeley NCS 18:16
    9)  Natalie Dimits Livermore NCS 18:19
    9)  Morgan Lira Valley Christian (SJ) 18:19
    11)  Alexandra Tate Clayton Valley NCS 18:24
    12)  Lauren Kraus Maria Carrillo 18:27
    13)  Ashley Moffet Casa Grande NCS 18:28
    14)  Emily Blaha Valley Christian (SJ) CCS 18:36
    15)  Caitlin Devitt-Payne Del Oro SJS 18:42
    15)  Allison Sturges Mountain View CCS 18:42
    17)  Sarah Litwiller Clayton Valley NCS 18:46
    18)  Isabelle Demetz Dougherty Valley 18:47
    19)  Sarah Schreck Carlmont CCS 18:51
    19)  Kayla Knapp Los Gatos CCS 18:51
    21)  Katie Castro Los Gatos CCS 18:56
    21)  Samantha Smith Sonora SJS 18:56
    21)  Kenda Stuscavage College Park NCS 18:56
    24)  Danielle Katz Los Gatos CCS 18:58

    Top Team Times to follow.  Please let me know if anybody else is missing from above lists.

    Byron Marshall is one of nation's top juniors

    Friday, October 22, 2010

    Mt. SAC Invitational Results

    You can find live results from this weekend's meet (Friday and Saturday) at the following link:

    Congratulations to Jesuit HS coach Walt Lange for his induction into the California High School Cross Country Coaches Association Hall of Fame at Mt. San Antonio College:

    Here's an interview I did with coach Lange in 2009:

    Wednesday, October 20, 2010

    DFAL and EBAL results coming up...

    DFAL #2 Results courtesy of Hank Lawson:

    EBAL #2 Results courtesy of Mike Davis:
    Standings after 2 of 2 Center Meets (The races are all scores as multi-dual meets, not invitational-style.):
    De La Salle     13 - 1
    San Ramon Vly     12 - 2
    Amador Vly     11 - 3
    Livermore     8 - 6
    Monte Vista     6 - 8
    Granada     4 - 10
    Foothill     2 - 12
    California     0 - 14

    Granada     14 - 0
    Amador Vly     12 - 2
    Monte Vista     10 - 4
    Carondelet     7 - 7
    San Ramon Vly     7 - 7
    Foothill     4 - 10
    Livermore     2 - 12
    California     0 - 14

    For complete Varsity results of the 2nd EBAL meet, go to the following link and scroll down:

    WCAL #2 Results

    Varsity Boys:
    Varsity Girls:
    JV Boys:
    JV Girls:
    Sophomore Boys:
    Frosh/Soph Girls:
    Freshmen Boys:

    All above results courtesy of

    How to Push Past the Pain, as the Champions Do

    From the NY Times
    To his surprise, it was an elite runner, Kim Smith, a blond waif from New Zealand. She has broken her country’s records in shorter distances and now she’s running half marathons. She ran the London marathon last spring and will run the New York marathon next month.

    That day, Ms. Smith seemed to be struggling. Her breathing was labored and she had saliva all over her face. But somehow she kept up, finishing just behind Stefan and coming in fifth with a time of 1:08:39.
    And that is one of the secrets of elite athletes, said Mary Wittenberg, president and chief executive of the New York Road Runners, the group that puts on the ING New York City Marathon. They can keep going at a level of effort that seems impossible to maintain.
    To read the rest of this article, go to the following link:

    Monday, October 18, 2010

    Catching up with Piner HS runner, Luis Luna...

    Today we chat with one of the top runners in California, Piner HS junior, Luis Luna. I still remember the first time I saw him race which was at the 2008 Crystal Springs Invitational.  I was at the 2 mile mark getting splits when this runner shot past me, leading the freshman race by a wide margin.  Luis finished that race in 15:58 (close to one of the fastest times for a freshman on the famed course) to establish himself as a runner to watch.  He qualified for the state cross country as a freshman and a sophomore.  He qualified for the state track and field meet last year finishing 3rd at the NCS MOC meet trailing only two sub 9:00 3200m. runners, Erik Olson and Reesey Byers.

    1) How and when did you get your start in distance running?

    I started running in seventh grade because the physical education teacher who was the XC coach wouldn't stop asking me to come out.  Looking back, I am glad that she introduced me to XC.  I also joined the team because some of my friends were participating as well.  I ran track in 7th grade but  didn't do XC.  In 8th grade, I ran xc and track.  Before XC, I played soccer.

    2) What was the first race you remember that gave you an idea of how good you can be in either cross country and/or track and field?
    The first race that gave me an idea of how good I could be was in 8th grade when i ran a 4:56 mile.  After that, I had to decide if I wanted to play soccer or run xc in high school and I ended up choosing XC.  I'm glad I did that.

    3) What was the highlight of your freshman season in xc?
    The highlight during my freshman XC season was when I went to the state meet and ran 16:26 to finish 73rd.

    4) What about track and field?
    i didn't get to run that many races during my freshman year during track because of a stress fracture.  My best race was at the NCS Redwood Empire where I ran 9:44 in the 3200 with basically no training.

    5) What do you feel was your best xc race last year as a sophomore?
    I think that the best race I had my sophomore year during XC was at NCS where I finished 2nd behind Erik Olson of Novato HS with a time of 15:08.

    6) What about your best race on the track as a sophomore?
    The best race during the past track season was at the NCS MOC where I ran 9:16 for the 3200, finishing 3rd behind Olson and Reesey Byers of Santa Rosa HS.

    7) Who were the runners that you looked up to as a young runner in high school?

    There were lots of runners that I looked up to when I first started in both sports.  I knew all their personal records hoped to beat them one day.  Some of the runners were Sterling Lockert of Petaluma HS, Rory McLeod and Reesey Byers of Santa Rosa HS and Erik Olson.

    8) Tell us a little about your coach and how he has helped you develop as a person and runner.
    Mr.Rosales is a great person and a great coach.  He is always there whenever I need his support.  He has helped me develop as a better runner by teaching me all he knows about distance running and by helping me recover through some injuries. He is always giving us a speeches that really motivate us.  During his time at Piners HS, he has built a great program.

    9) What was your summer training like before this current season? What was the length of your longest run? Any workouts? What was the most miles you did during a single week?
    The most miles this summer were between 45 to 50 miles per week.  We did lots of hill work outs.  My long runs were about 1 hour and 15 minutes. 

    10) What is your favorite cross country course? Favorite invitational? Favorite competitor(s)? Favorite workout?
    My favorite XC course is the Spring Lake course in Santa Rosa.  That's where we run our league finals. My favorite invitational is the Scott Bauhs Invitational because there is lake where you can go swimming after your race.  My favorite work out is mile repeats.

    11) What races are you most looking forward to the rest of the season?
    There are some races that I'm looking forward to this season.  The main one is the NBL finals, then NCS and finally state.

    12) Anything else you would like to add.
    I just want to thank everyone that supports Piner High School XC.

    Thank you very much for your time Luis!  AJC

    Coming up...Interview with Piner's Luis Luna

    He is ranked #2 on my NorCal list of top 10 individual runners.  You can make a case for him as being #1.  Look for the interview later today.

    Sunday, October 17, 2010

    Mid-Season NorCal Individual Rankings (Top 10)

    1)  Domenic D'Acquisto Enterprise HS 12 (NS)
    2)  Luis Luna Piner HS 11 (NCS)
    3)  Chris Kigar El Camino HS 12 (SJS)
    4)  Parker Schuh Mountain View HS 12 (CCS)
    5)  Ben Eversole Castro Valley HS 12 (NCS)
    6)  Kevin Bishop Monte Vista HS 11 (CCS)
    7)  Will Geiken Los Gatos HS 12 (CCS)
    8)  Trevor Halsted Davis HS 12 (SJS)
    9)  Parker Deuel San Ramon Valley HS 11 (NCS)
    10)  Donald Plazola Willow Glen HS 12 (CCS)
    Wild Card:  Daniel Milechman Tamalpais HS 12 (NCS)

    #1 Runner in each section
    Sac-Joaquin Section-Chris Kigar El Camino HS
    Northern Section-Domenic D'acquisto Enterprise HS
    North Coast Section-Luis Luna Piner HS
    Central Coast Section-Parker Schuh Mountain View HS
    Oakland Section-Cameron Trinh Skyline HS
    San Francisco Section-TBA

    1)  Clare Carroll Granite Bay HS 9 (SJS)
    2)  Brooke Holt Granite Bay HS 12 (SJS)
    3)  Carrie Verdon Campolindo HS 11 (NCS)
    4)  Julie Nacouzi Montgomery HS 12 (NCS)
    5)  Rachel Hinds St. Ignatius HS 12 (CCS)
    6)  Jesse Peterson Carlmont HS 12 (CCS)
    7)  Sophie Hartley Granada HS 9 (NCS)
    8)  Grace Orders Campolindo HS 12 (NCS)
    9)  Shelby Nickles Dublin HS 12 (NCS)
    10)  Kelsey Santisteban Castro Valley HS (NCS)
    Wild Card:  Cassidy Daly Lodi HS 9 (SJS)

    #1 Runner in each section

    Sac-Joaquin Section-Clare Carroll Granite Bay HS
    Northern Section-Tiffany Heflin Lassen HS
    North Coast Section-Carrie Verdon Campolindo HS
    Central Coast Section-Rachel Hinds St. Ignatius HS
    Oakland Section-TBA
    San Francisco Section-TBA

    Comments are welcome and encouraged.  The lists above are meant to start conversation about the top runners in Northern California.  If you feel like I missed a runner, please state their case for them. Same if you feel like some runners should move up or down the lists.

    New Course Record at Toro Park by Enterprise's Domenic D'Acquisto

    What a great day at Toro Park for the second day of the MONTEREY BAY INVITATIONAL (MBI)! The incredible central coast weather (low 70's and sunshine for the varsity races) made for an awesome day of racing. What did we get to see?

     Let's describe the Varsity Boys race. It was all Domenic D'Acquisto from the start of the gun. D'Acquisto (picture to left courtesy of Doug Speck), who previously held the third fastest time on the course took off to the front and had a 10 yard lead at the 1/4 mile mark coming through in 63 seconds. From there he settled into a comfortable pace (if you call running 5:02 through the uphill mile comfortable). Domenic continued to open up as came into spectator alley with about an 80 yard lead at the 1.5 mile half way into the race. His split of 7:28 got the crowd buzzing and wondering might happen.

     Those in attendance last year held on with caution as they remembered last year when he came by a little bit faster and then screamed up the hills only to pay the piper in the last half mile. As we looked up spectator ridge and watch Domenic crest "The WALL" we began to wonder if this could be a record day. Domenic looked as if he was starting the race, not as though he just sprinted straight up a hill that even billygoats go around! We lose sight of him for a while, but got the report that he was at 10:02 for the two mile. The fastest reported split on record. Could he finish? He race the cars along the Hwy 68 corridor and then popped into view through the creekbed crossing with 900 meters to go at 12:10. Could he finish? He looked strong, his stride was smooth, but he was by himself, doing all the work, this isn't how course records are set or is it? 800 meters to go, he is at 12:40. The crowd is getting excited. The announcer is checking his watch to see if this is possible, with 400 meters to go he has turned the last corner and with the slight downhill finish he is 14:00 flat. We are starting to believe! Domenic continued to look smooth and under control as he flew down spectator alley for the second time towards the finish.

     The crowd was yelling, the announcer began losing his voice with excitement, as it became obvious that we were witnessing running history. THE FASTEST TIME EVER ON THE STORIED TORO PARK COURSE! Yes, Domenic D'Acquisto (Enterprise of Redding ... 5 hour trip to get here) set a new course record running 15:05. The previous course record was set in 2006 by Matt Petrillo (Los Gatos) in 15:12 at the CCS Meet. This time there was no "piper to be paid" only a warning that one of the to runners in the state (nation) is geting ready for state. He is flat out good!

     Lost in the excitment of D'Acquisto's run was second place finisher Donald Plazola (Willow Glen) who turned in a very impressive 15:36 to move into the number 20 all time spot. Willow Glen put 5 in the top 15 for an impressive team victory over runnerup Div.4 power Robert Luis Stevenson. Willow Glen team time average of 16:24 has to make them a threat at the state level. The Toro Course tends to run about the same time as that of Woodward Park.

     The girls race was filled with the stars of tomorrow as the top 3 and 5 of the top 6 are sophmores. Vanessa Frazier (Scotts Valley) and Nikki Hiltz (Aptos) shot to the lead and raced side by side through the lower loop. Frazier moved about 10 yards out as they went behind the horseshoe pit and Sophie Cannata boen (Sacred heart Cathedral) move up to join Hiltz. Through the mile it was Frazier trying to distance herself from the strong duo behind her. As they entered spectator alley and the halfway point, Frazier looked in command but with the feared camel humps coming up one never knows what will happen.

     Frazier had never run the course before and was attacking the hills with gusto. It will either make you or brake you when you challenge the ridge. Up over "the wall" and she had stretched her lead to 12 seconds. One more hill, down the S turn to the flat hwy corridor and back out to the lower loop. Would the hills and newness catch up to her? Hiltz was trying to give chase, but as they came out of the creekbed it was all Frazier and Hiltz was having to fight to hold off the strong Cannata boen for second. Frazier finished with a very impressive 18:46 for one of the fastest 10th grade times ever, while Cannata boen turned into a sprinter the last 200 hundred to take over second (18:57) with Hiltz running a fine 19:04 for third. Canneta boen lead her team (Sacred Heart Cathedral) to a nice victory this day over runnerup Leland. Alan Green's Friday report: Another perfect day for running on the central coast.

     The famed course at Toro is actually running a little slower than usual do to the soft sandy dirt stretches. We are in need of some rain to pack down the trails. Great times and efforts considering. Varsity boys and subvarsity results might be switched on the boys attachment...sorry. Check for the faster times as those are from the varsity race. The sub-varsity was formerly known as the JV race. We changed the name because some leagues will not allow seniors to run in a J.V. race. We had 24 teams compete today with another 30 scheduled for tomorrows' version.

    Alan Green North Salinas Coach

    Bay Area Track Club Clinic at Gunn HS on October 30th

    The Bay Area Track Club is putting on a running clinic on Saturday, October 30th at Gunn High School.  
    Details are here:

    Friday, October 15, 2010

    How the World's best runners strike the ground

    Interesting follow up to the Steve Magness interview posted earlier this week.  One of his posts on his blog is "How the World's best runners strike the ground".  You can find that post at the following link:

    Here is the video that he attached to his post that shows the lead women (including eventual winner Shannon Rowbury and 2nd place finisher Sara Hall) in the 5th Avenue Mile.  Take a look at the results and how each woman strikes the ground.

    Comments?  How do you strike the ground?  Did you at a point in your career change how you strike the ground?  How do you teacher foot strike to your athletes?  Do you ever do any barefoot running on the grass?

    Petaluma cross country leaving SCL competition in dust

    Vanden High School cross country teams win SCAC meets

    Will C. Wood High School cross country teams sweep Vintage

    Hard work pays dividends for Skyline's Trinh (scroll down)

    Eagles impress in SCVAL cross country tuneup

    Cards weathering cross-country power shift (Northern Section coverage)

    Thursday, October 14, 2010

    Crystal Springs Invitational Start and post mile videos for Varsity Boys race...

    Thanks to Nicole Lane

    Post first mile

    Bella Vista Invitational this Saturday (SJS course preview)

    Bella Vista HS (Fair Oaks, CA) Hosts 130+ Schools at the Bella Vista Bronco Cross Country Invitational this Saturday, October 16, 2010

    Meet is at the Willow Hills Section Championship course

    Top 3 5000m course records: 
    1) 15:40 Kurt Ruegg in '09, Napa; 
    2) 15:46 Chris Kigar in '10, El Camino; 
    3) 15:52 Garrett Seawell in '08, Woodcreek; 

    1) 18:11 Karlie Garcia in '09, Oakmont; 
    2) 18:25 Alex Kosinski in '05, Oak Ridge; 
    3) 18:59 Maria Malone in '08, Folsom.

    Wednesday, October 13, 2010

    Mid-Season NorCal Rankings coming up...

    Let's get the conversation going.  Who are the top 15 teams in Northern California (boys and girls)?  Who are the top 10 individuals for both boys and girls?  

    Only teams and athletes from CCS (6), SF (4), OAK (5), SJS (3), NCS (2) and NS (1) sections.

    For starters, here are the latest state meet rankings by division:

    Catching up with former 4:01.02 High School Miler, Steve Magness...

    Today we chat with the 7th fastest high school miler of all time (4:01.02) Steve Magness.  He accomplished his time during his senior year at the 2003 Prefontaine Classic.  The picture to the right is during that race(courtesy of Palmer photo) with Steve running next to former Jesuit HS/Stanford runner Michael Stember and with high school and American record holder in the mile, Alan Webb in the background.  Interesting to note that the majority of the fastest high school miles have been recorded against elite athletes such as Steve's time above in the Pre Classic.  To check out the all-time high school mile times in HS only competition, check out the following link below.  Steve went on to compete at Rice University.  He is currently coaching runners and is quite a student of the sport.  You can check out his highly educational blog at

    1) How did you get your start in distance running?
    I was always pretty good at the PE physical fitness mile we'd run every year in school and the fact that my dad and grandfather, who was a sub 4:30 HS miler way back in the 20's or 30's, I kind of always knew I'd run track when I got to Junior High. I just kind of did it because I was good at it until High School when some of the older runners on the team took me under their wing and helped bring me to that next level.

    2) When did you realize that distance running was your sport and you can excel in it?
    During my freshman year in High School. Up until then, I was a soccer player and runner, but the success I had that first season in cross-country, the fun of being on a good team, and the way running fit with my personality made me choose running.

    3) What are your highlights from high school competitions? PRs on the track?
    In HS I ended up with PR's of 4:01.02-mile, 1:52.70-800m, and 9:06-3200m. My whole senior year track season was a highlight, but the two biggest races that stand out were running in the Prefontaine Classic and then a 4xmile relay we did at one of the bigger relay meets. The Pre Classic is obvious because it was a once in a lifetime thing and the experience was amazing. The relay was special to me because we had spent the previous 3 years trying to beat the Woodlands and Kingwood, who were two perenially national ranked teams, and my final year we came together as a team and pulled off a victory. Also, after splitting 4:03 going out in 56, that was the first time I knew I was on another level in my own running.

    4) Looking back at your high school training, what do you feel like really worked for you? What didn't work? What would you do differently if you could do it again?
    My HS coach did a great job of figuring out what worked for me. I think we hit on a great balance of aerobic, anaerobic, and pure speed work, so I think the best thing about my training then was balance. It took us a couple years to find that balance, so if I were to change anything it would be to find it earlier. But I have no complaints about my HS training. Sure some things probably could have been tweaked here or there, but it served me well and we did the best we could at the time.

    5) Tell us a little about your college experiences. Highlights?
    My college experience was pretty bad. I was so up and down and had so many strange things occur. I really think I needed someone to hold me back because I have a tendency to keep pushing no matter how I feel. The highlight of my college career was probably qualifying for NCAAs in Cross Country as an individual.

    6) Who was the coach that really clicked for you and you feel helped you run your best?
    My High School coach Gerald Stewart. We really clicked training-wise and personally. He was a sprint and field coach until my sophomore year and the thing I loved about his approach was that he admitted he didn't have all the answers, but he was going to do everything he could to figure it out. And he followed through on that.

    7) What led you to coach?
    I kind of stumbled into coaching on accident. I knew I'd eventually get into coaching because I was always interested in trying to figure the best way to maximize performance. I started helping out my friend Andy who didn't have a coach at the time and then that kind of led to me getting into High School coaching. During one summer break in college, my HS coach retired and the school didn't hire a new track coach until very late into the summer, so I just kind of took the kids on the team under my wing and helped out. That led to me helping them out for several years.

    8) Who are or have been your coaching mentors and what have you learned from them?
    My two coaching mentors are Gerald Stewart and Tom Tellez. Coach Stewart taught me how to coach. I could go on and on about what I learned but it was more than the specifics of training. I learned the way to interact with your athletes and deal with the ups and downs of this sport. Some of the more important lessons I learned were to never stop learning, leave your ego out of it, and always look at what you are doing instead of blaming the kids for "not trying." On that last point, I've found that too many coaches blame the kids if they don't run well. Instead, I can remember a time when Coach Stewart pulled us aside and said: "it's my fault we didn't run well and I'm going to fix it." That takes a lot of guts as a coach, but it gains respect from your athletes if you follow through and fix it. Tom Tellez taught me so much about the technical side of the sport. The man is an absolute genius when it comes to track and biomechanics. In addition, I learned the amount of dedication and curiosity it takes to be a world class coach. What I love about coach Tellez is that he finds out how things work and doesn't care if some "guru" says otherwise. One lesson I've taken away is it doesn't matter what your title is or who you've coached, it matters whether you know what you're talking about or not.

    9) What do you feel like you do well as a coach because of those high-level experiences as a competitor?
    My experiences competing at a high level allows me to relate to all the problems the kids go through. Whether it's a bad race, workout, injury or some other problem, I've most likely been in the same situation or have had friends who have had. It really makes a difference when you can tell the kid that you've been there yourself and know the solution to the problem.

    10) For an elite high school runner, what do you feel are the keys to success in terms of training?
    In working with some elite high school runners to me the keys are developing the extremes while erring on the side of caution. What I mean by developing the extremes is that the focus should be on aerobic development and pure speed/biomechanical development. Pure speed doesn't refer to doing 200's or 400's but 60,70, up to 100m sprints. People generally think of a base as an aerobic base but in reality, you have to create a biomechanical, neurological, and speed base on which to build which is where pure speed development comes into play. The other big thing is that as a coach you have to remember that these are new runners and everything is a new training stimulus. Bring them along gradually and see consistent improvement. I'm talking more about workouts than mileage or anything else. Far too often you see HS kids going to the well on almost every workout. My feeling is that you set up the workouts so that they are somewhat challenging but the athlete walks away feeling great. As he progresses you challenge him a little more, but for the most part always keeping him from going over the edge.

    11) What is your best advice for a young coach just getting in the "business"?
    Read everything you can. Talk to all the best coaches that you can. Learn from many different sources and don't just get stuck in one system of training. Be creative and open-minded. In essence, never stop learning. Every athlete is an individual and will respond to the training individually. It's your job as a coach to come up with a plan to address this individuality. Don't just make every single one of your kids do the same thing because they are training for the same race. Lastly, remember why we do this. It isn't for our ego, it is to help the runners reach their goals. 

    12) Anything else you would like to add.
    Thanks a lot for the interview Albert, and thanks for all the great work you do for High School Cross Country. It is much appreciated.

    Thank you very much for your time, Steve!  AJC

    All-Time HS Mile times vs. high school competition only:

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