Sunday, April 05, 2020

Ask My Anything...

Ok, I might regret this (kidding!) but if you have any questions for me, go ahead. I am enjoying answering all the questions so keep them coming.

Northern California Track and Field records through 2020 season

Best overall marks in all events for the following sections updated through 2019 Track and Field season:

100 Kenny O'Neal Skyline (OAK) 10.34 2004
200 Calvin Harrison North Salinas (CCS) 20.57 1993
400 Calvin Harrison North Salinas (CCS) 45.25 1993
800 Pete Richardson Berkeley (NCS) 1:47.31 1981
1600 Cooper Teare St. Joseph Notre Dame (NCS) 3:58.76 2017
3200 German Fernandez Riverbank (SJS) 8:31.42 (converted time) 2008 (California record)
110 Hurdles (39") Kevin Craddock James Logan (NCS)13.39 2004
300 Hurdles David Klech California (NCS) 35.45 2006
4 x 100 Relay Skyline (OAK) 40.78 1995
4 x 400 Relay Berkeley (NCS) 3:08.94 1981
Long Jump Ken Duncan McClatchy (SJS) 26'2.25" 1972
Triple Jump Ken Frazier Mission (SF) 52'4.75" 1981
High Jump Maurice Crumby Balboa SF (1983)/Darius Carbin Mt. Pleasant CCS (2016) 7'4.5" (California record)
Pole Vault Sondre Guttormsen Davis (SJS) 18'2.5" 2018
Shot Put Nathan Esparza Amador Valley (NCS) 69'4.75" 2016
Discus Dave Porath Atwater (SJS) 209'6" 1978

Other Events
1500 German Fernandez Riverbank (SJS) 3:44.8 (en route to longer race)
Mile Cooper Teare St. Joseph Notre Dame (NCS) 4:00.16 2017
3000 German Fernandez Riverbank (SJS) 7:59.83 2008 (national record)
5000 Eric Mastalir Jesuit (SJS) 14:01.40 1986 (California record)
6 miles Rod Berry Redwood (NCS) 29:13.2 1977
10000 Brett Gotcher Aptos (CCS) 30:18.41 2002
Marathon Mitch Kingery San Carlos (CCS) 2:23:47 1973 (California record)
2000 Steeplechase Steve Guerrini Santa Rosa (NCS) 5:43.9 1991 (California record)
3000 Steeplechase Steve Guerrini Santa Rosa (NCS) 9:22.13 1991
110 Hurdles (42') Kevin Craddock James Logan (NCS) 13.74 2004 (national record)
400 Hurdles David Klech California (NCS) 50.35 2006
4 x 200 Relay Berkeley (NCS) 1:25.1 1981
4 x 800 Relay De La Salle (NCS) 7:41.35 1997
4 x 1600 Jesuit (SJS) 17:22.6 1986
1600 Sprint Medley Relay Berkeley (NCS) 3:21.1 1981
Distance Medley Relay Jesuit (SJS) 9:56.3 1986 (California record)
Decathlon Tom McGraw Los Gatos (CCS) 6971 1981

100 Ashton Purvis St. Elizabeth (NCS) 11.17 2010
200 Tania Woods Skyline (OAK) 22.88 1999
400 Kathy Hammond 52.1 Mira Loma (SJS) 1969
800 Ann Regan Camden (CCS) 2:04.37 1977
1600 Alex Kosinski Oak Ridge (SJS) 4:38.15 2007
3200 Laurynn Chetelat Davis (SJS) 9:52.51 2008
100 Hurdles Vashti Thomas Mt. Pleasant (CCS) 13.03 2007
300 Hurdles Leslie Maxie Mills (CCS) 40.18 1984
4 x 100 Relay Berkeley (NCS) 45.13 1981
4 x 400 Relay James Logan (NCS) 3:37.85 2004
Long Jump Jamesha Youngblood Hercules (NCS) 21'0" 2007
Triple Jump Brittany Daniels Merrill West (SJS) 44'11.75" 2004 (national record)
High Jump Wendy Brown Woodside (CCS) 6'2.25" 1984/Julie Broughton Woodland (SJS) 6'2.25" 1989
Pole Vault Tori Anthony Castilleja (CCS) 14'1.25" 2007
Shot Put Elena Bruckner Valley Christian SJ (CCS) 54'7" 2016 (California record)
Discus Suzy Powell Downey (SJS) 188'4" 1994

Other Events
1500 Francie Larrieu Fremont (CCS) 4:16.8 1969
3000 Cory Schubert Del Mar (CCS) 9:11.80 1983 (California record)
5000 Caitlin Chock Granite Bay (SJS) 15:52.88 2004
10000 Roxanne Bier Independence (CCS) 34:54.8 1978
Marathon Heike Skaden Encina (SJS) 2:43:00 1980 (California record)
2000 Steeplechase Rylee Bowen Sonoma Academy (NCS) 6:41.26 2015 (California record)
3000 Steeplechase Jenny Aldridge Maria Carrillo (NCS) 10:49.63
400 Hurdles Leslie Maxie Mills (CCS) 55.20 1984 (California record)
4 x 200 Relay Mt. Pleasant (CCS) 1:39.14 2007/James Logan (NCS) 1:36.41 2006 Indoors
4 x 800 Relay Santa Cruz (CCS) 9:08.84 2018
4 x 1600 Relay Davis (SJS) 20:03.24 2014
800 Sprint Medley Relay Berkeley (NCS) 1:42.08 2000
1600 Sprint Medley Relay Piedmont Hills (CCS) 3:59.65 2014
Distance Medley Relay San Lorenzo Valley (CCS) 11:41.28 2000
4 x 100 Hurdles Relay Vacaville (SJS) 57.17 2014 (California record)
Heptathlon Shevell Quinley Merrill West (SJS) 5266 2005

Any errors? Let me know.

Saturday, April 04, 2020

Coach's Zoom Meeting this morning at 10am

If you want to join us, please email me at and I will get you the login info.

Tuesday, March 31, 2020

Staying Fit In A Pandemic -- Post #15 -- the Mental Side

This was shared to me by former Chabot coach, Ken Grace and worth reading. I interviewed Ken in 2011 and you can check out that interview at this LINK.
For my coaching friends ...from Vern Gambetta

Staying Fit In A Pandemic -- Post #15 -- the Mental Side

In 1985 I left college and became a teacher and a coach. My decision to do that was a combination of factors. The biggest was I loved to learn, I loved athletics and I wanted to share those passions with young people who I enjoyed being around. However, there was one part of my decision at that time that was made on a very poor assumption.

I also loved to run, had competed through college, and wanted to be an elite runner ... or at the very least make the US Olympic Trials in the marathon. During my freshman year in college I had run a marathon on a lark and until very late in the race was on a fast time finally stumbling into the Baltimore Civic Center disoriented but having finished in 2:38. I needed to get my time to 2:22 (16 minutes faster) to make the Trials in 1988. Now out of college with I thought more time on my hands how tough could that be?

Well, try getting to school at 7:30 in the morning, being basically on your feet till 3 in the afternoon, then coaching (usually physically demonstrating throughout a practice) until 5:30 if you don't have an event which would go into the evening, then head home to grade papers and prepare for the next day. I don't know what I was thinking? This was not a championship lifestyle by far. I had no idea what a teacher/coach schedule was like. But I was still hoping to make the Olympic Trials.

Philadelphia, where I moved in 1986, had a lot of post-collegiate runners who I regularly trained with who had similar hopes and dreams. A couple of them met a young sports psychologist who was trying to get her practice started and for $200 would give you 8 sessions. $200 seemed a near fortune for me, but as I headed into 1987 things had not been going well for me in racing.

Because I was so tired after a long day of teaching and coaching I was unable to do the training consistently enough it took to run fast. In fact, I would often get home from my school teams practice intending to get my training in and sit down on the couch and be unable to move off it again for the evening often falling asleep right there.

I decided to pay the money and meet with this sports psychologist. It was one of the best $200 I ever spent. I learned about relaxation skills and visualization and mental rehearsal -- all skills if you have ever been on the North Shore Country Day School track team we talk about and try to implement today with our athletes.

However, the most important principle she taught me for my training at that time I still call the 10-minute rule. I was struggling to get out the door after a long day of work. This is what she told me to do. When you get home get out the door as soon as you possibly can. Do not sit down. If you are feeling tired, say to yourself I am only going to run for 10 minutes. If you feel bad after 10 minutes, turn around and go home. If you feel better after 10 minutes keep going with your intended workout.

It worked! Every time I got home and felt exhausted from the day I would tell myself this and get out the door. More often than not after 10 minutes of running, I would feel invigorated and restored and keep going on my intended workout. The few times I felt poorly after 10 minutes and turned around usually there was good reason -- I was struggling with a cold coming on.

My issue was I was mostly mentally exhausted from the day. The 10-minute rule helped me get over that mental exhaustion and get back to training consistently.

I share this story because one aspect of interacting with athletes over the last two weeks -- not just our athletes at North Shore, but athletes elsewhere -- is how much some of them are struggling with strong feelings of grief, disappointment, and anxiety about the future.

The athletic world has uncertainties that we all accept. Can I hit the time? Am I good enough? Will I make the team?

But it also has certainties that we all accept too: when the season starts, when it ends, when the big days are, to name a few. All of a sudden now the uncertainties that we all accepted are complicated by the certainties that we organized our lives around and are gone.

So despite all the daily ideas for workouts, I have shared over the last two weeks, probably the most important thing to do right now is to focus on the feelings our athletes are struggling with and their spirit.

The USOC has posted two papers -- one for athletes, one for coaches, parents and support people -- on how to react to the changes in our lives this pandemic has created.

All our athletic plans (and lots of others) are on hold whether you were training for state competition or training for the Olympics. For some, they may be over -- and over in a very strange way -- having not known when your last competition was. This all leads to disappointment, grief, and anxious feelings.

Here are some of the key points that resonated with me in the USOC papers on managing the current pandemic psychologically.

For Athletes:
1) Take care of your body– Try to eat healthy well-balanced meals, train regularly, and get plenty of sleep. Avoid alcohol, tobacco, and other drugs.

2) Connect with others– Share your concerns and how you are feeling with a friend or family member.

3) Maintain healthy relationships, and build a strong support system.

4) Take breaks– Make time to unwind and remind yourself that strong feelings are temporary and will fade.

5) Try taking in deep breaths or doing activities you usually enjoy.

6) Stay informed– When you feel that you are missing information, you may become more stressed or nervous. Watch, listen to or read the news for updates from reliable sources of information.

7) At the same time all this information can be overwhelming, so... Avoid too much exposure to news– Take breaks from watching, reading, or listening to news stories. Try to do enjoyable activities and return to normal life as much as possible and check for updates between breaks.

8) Seek help when needed– If distress is interfering with your daily life, talk to a sport psychologist, or mental health provider.

For Coaches, Parents, Support Staff:
#1 Grief belongs to the griever. Many of the suggestions, advice, and “help” given to people facing losses suggest that they should be doing it differently, or feeling differently than they do. Grief is a very personal experience and belongs entirely to the person experiencing it. Follow his or her lead.

#2 Stay present and state the truth. It’s tempting to make statements about the past or the future when the athlete’s present life holds so much pain. You cannot know what the future will be, and it may or may not be “better later.” That the athlete’s life was good in the past is not a fair trade for the pain of now. Stay present with the athlete, even when the present is full of pain. It’s also tempting to make generalized statements about the situation in an attempt to soothe the athlete. You cannot know that the athlete will “bounce back” or “get past it.” These future-based, generalized platitudes aren’t helpful. Stick with the truth: This hurts. There are countless uncertainties. I’m here with you to listen.

#3 Do not try to fix the unfixable. The athlete’s loss cannot be fixed, repaired or solved. The pain itself cannot be made better. Please see #2. It is an unfathomable relief to have a friend who does not try to take the pain away

#4 Be willing to witness unbearable pain. To do #4 while also practicing #3 is very, very difficult. Become comfortable with the uncomfortable, and recognize it will be challenging for you.

#5 This is not about you. Being with someone in pain is not easy. You will have your own reactions — stresses, questions, fear, or guilt. Your feelings may be hurt. You may feel ignored and unappreciated. This is a onesided relationship so don’t take it personally. Find your own people to lean on so that you feel supported in supporting the athletes. When in doubt, refer to #1.

#6 Anticipate, don't ask. Do not say “Call or text me if you need anything,” because the athlete likely will not. Not because they don’t have the need, but because taking that initiative is beyond their energy levels, especially if they don’t know you well. Instead, make concrete offers: “I will stop by to say “hi” tomorrow morning” or “I am at my desk/this location each morning from 7-noon.” Be reliable.

#7 Do the small things. The actual, heavy, real work of grieving is not something you can do (see #1), but you can lessen the burden of some life requirements for the athlete. Perhaps they need to eat but don’t feel like going to the grocery store or dining hall and facing everyone. Offer to bring them a meal. Support the athlete in small, ordinary ways.

#8 Show you care. Above all, show you care. Show up. Say something. Do something. Realize it may not always be perfect but effort counts. Be willing to sit with the grief without flinching or turning away. Be willing to not have any answers. Listen. Be there. Be present. Be a friend.

Monday, March 30, 2020

Fremont of Sunnyvale 1970 grad Francie Larrieu Smith inducted into National HS T&F Hall of Fame

Francie Larrieu Smith, Fremont HS (Sunnyvale) '70 grad was inducted into the National High School Track and Field Hall of Fame on March 12th (2020 was the 3rd class inducted into that HOF). One of the most talented high school runners in history, Larrieu still holds the fastest 1500m time by a CCS athlete as she tied the American record at that distance with her 4:16.8 effort following her junior year. That converts to about 4:35.7 for 1600m. You can read about that race at this LINK in her letter to CCS historian Hank Lawson. Larrieu also had a best of 2:05.9 in the 800m and her 1500m time stood as the California record until it was surpassed by Jordan Hasay in 2008 (4:14.50). When Larrieu was in high school, she competed for the Santa Clara Valley Track Club and then the San Jose Cindergals since Cross Country and Track and Field were not options for girls at that time. She competed against boys during her first two years of high school although was not considered an official competitor.

Following HS, Larrieu trained with the UCLA team although she did not receive a scholarship despite being a national caliber runner. She went on to qualify for five Olympic teams (1972, 1976, 1980, 1988 and 1992). Her best finish was a 5th place in the 1988 Olympics 10000m race and was the flag bearer for the US team in 1992 as she competed in the marathon. Her older brother Ron ran for Palo Alto HS and was the state champion in the mile in 1956 with a time of 4:20.1. He competed in the 10000 meters in 1964 which was the same year that Billy Mills was the improbably gold medalist. Ron finished in 24th in that race.

You can check out the rest of the HOF inductees at this LINK

You can also check out a five-part interview with Francie below by Southwestern University where she was a long time coach.


Thursday, March 26, 2020

Corona Indoor Nationals with Amador Valley HS coach Jason Oswalt

For those of you needing a chuckle this morning, check out the following videos thanks to Amador Valley HS coach, Jason Oswalt.

You can also check out the following TikTok made by his freshman distance runners:

Wednesday, March 25, 2020

BVAL (CCS) Cancels the Remainder of the Spring Sports Season

As found on their website at (see below). Also have heard that SCVAL has followed suit and that schools are starting to announce being closed until May 1st.


Due to the ongoing pandemic of COVID-19, the BVAL Executive Committee has made the determination that the best course of action for all student-athletes, coaches, administrators, parents and spectators is to CANCEL the remainder of the Spring Sports season.
We must all understand that this decision was not taken lightly, as we held our hope for a continuation as long as possible.  However, in light of the announcement that schools will remain closed through May 1st, there simply would not be enough time to adequately support our student-athletes.  We thank you for your continued support.
We all must understand the current situation and work to ensure the safety of everyone involved.  Stay safe.

Which four students would be on the Mount Rushmore at your school for XC and/or TF?

Moving this back to the top. Let's add more teams and individuals in the comment section below. 
There are lots of these kinds of lists so why not one for Northern California Cross Country and Track and Field? In the comment section below, name the four students/athletes that stand above the rest in your school's history in both XC and TF. You can name four students for each sport or four students for both sports. These lists will be co-ed which will definitely make it the best of the best. Thank you in advance for your nominations. 

Who else? Who are the all-time greats from your school?

George Washington-SF
John Pettus 100-200
Ernie Provost 100-200
Ollie Matson 100-200
Willie Eshman 1600

Miramonte High School:
Dixon Farmer Sprints/Hurdles
Adam McAboy 1600/3200
Marilyn Davis Distance
George Coon 800

You can view the rest of the teams if you click the headline above...

Tuesday, March 24, 2020

Interviews with Charlotte Tomkinson, Scott Toney and JT Ayers

Now that I have some free time (ok a lot of free time), I have had a chance to reach out to athletes and coaches and in the next few weeks, I will post many of the interviews.

For this week, I posted interviews with Menlo senior distance runner Charlotte Tomkinson who ran 2:09.41 last year to finish 2nd at the CA state meet, St. Francis Mt. View senior pole vaulter Scott Toney who vaulted 17'4" at the Reno Pole Vault Summit in January and Trabuco Hills coach JT Ayers who has been on of the top sprint coaches in California.

You can find the interviews at the link below. If you want to see interviews with any athlete or coach, please let me know below or you can email me at

Monday, March 23, 2020

California coach's meeting on Zoom this Saturday (3/28) at 10am

If you want to join another XC and TF coach's Zoom meeting this coming Saturday (3/28), please email me at and let me know you are interested in joining us. If you haven't done so already, download the Zoom app (it's free) and I will send out the login info to the meeting at 9:50am that day.

You should come to the meeting with questions in mind for a stellar group of coaches or you can email me your question(s) and I will bring them up during our meeting. I think this would be a great way for many of us to touch base face to face again and can also use this as a way to learn from each other.

Feel free to share this info with other coaches that may be interested.

Sunday, March 22, 2020

Friday, March 20, 2020

NorCal Cross Country and Track and Field coaches Zoom Meeting at 10am on Saturday (3/21/2020)

If you want to join other NorCal XC and TF coaches for a Zoom meeting tomorrow (Saturday), please email me at and let me know you are interested in joining us. If you haven't done so already, download the Zoom app (it's free) and I will send out the login info to the meeting at 9:50am tomorrow.

If you have something you want us to bring up or have any good questions you want me to ask, include that in your email. I think this would be a great way for many of us to touch base face to face and go over what we have been dealing with and what we can do for the remainder of the season and beyond.

Feel free to share this info with other coaches that may be interested.

Tuesday, March 17, 2020

2020 Track and Field update

SACRAMENTO, CALIF. – Today the California Interscholastic Federation (CIF) State Office and the 10 Section Commissioners held their annual scheduled spring meeting. The agenda included a discussion concerning the impact of COVID-19 on the 2020 CIF spring sports season.
While the time may come when we have to cancel post-season events, today is not that day. In anticipation of further guidance and directives issued by federal, state and local government agencies regarding COVID-19, the CIF has not determined the future of spring sports events at this time and intends to reconvene with the 10 Section Commissioners on April 3 to revisit this issue. Pending that time, Sections will continue to confer with their local leadership and the State CIF will continue to monitor any directives and recommendations issued from the above entities.
The CIF will continue to work with our schools and school districts with the health and well-being of student-athletes and school communities as our priority.
Additionally, the originally scheduled April 3, 2020, CIF Federated Council Meeting has been postponed and will be rescheduled no earlier than May 8, 2020, and will be held via teleconference.
Ron Nocetti
CIF Executive Director
I believe over the next two days, we will have a definite update from the CIF office in regards to the current Track and Field season. Just today, both the Arcadia and Sacramento Meet of Champions have been officially cancelled.

If anything new comes up, I will update this post. Until then, enjoy the momentary break and enjoy your time with your family. Read a book. Learn something new. What have you always wanted to do when you have free time?

Palo Alto vs Lynbrook dual meet photos by Malcolm Slaney

Saturday, March 14, 2020

College Committments

I will continue to update this list throughout the year. Please feel free to add others in the comment section below. I know I do not have everyone so please help if you know of other athletes and where they are attending college next fall.

Charlotte Tomkinson Menlo-Duke University
Daylee Dunn Salesian-Fresno State
Juan Pablo Garcia St. Francis MV-University of California Berkeley
Kelli Wilson Monte Vista-Duke University
Claire Yerby Half Moon Bay-University of California Berkeley
Haley Silva St. Francis, Sac-University of California, Berkeley
Kyra Pretre Menlo-Yale University
Aiden Maddison St. Francis, Mt. View-Sacramento State University
Garrett MacQuiddy Westmont-University of California, Berkeley
Euan Cairns St. Francie, Mt. View-Wake Forest University
Kaimei Gescuk Carlmont-Duke University
Michelle Louie Menlo-Middlebury
Jamar Marshall St. Mary's Stockton-Arizona St.
Ryan Mulholland Del Oro-University of Oregon
Austin Vasquez Whitney-University of California Davis
Matt Strangio Jesuit-University of Portland
Chase Gordon Jesuit-University of Southern California
Sophia Karperos Rio Americano-Yale University
Isabella Fauria St. Francis, Sacramento-University of New Mexico
Scott Toney St. Francis, Mt. View-University of Pennsylvania
Colton Swinth Maria Carrillo-Cal Poly SLO
Azjani McGill Monterey-California State Fullerton
Daylee Dunn Salesian-Fresno State University
Malcolm Clemons St. Mary's Berkeley-University of Florida
Sarah Aanenson Bear River-University of Colorado
Lyle Rumon Marin Catholic-Cal Poly SLO
Anthony Guerra Granada HS-Cal Poly SLO
Kendall Mansukhani Half Moon Bay-Baylor University
Jack Gray Amador Valley-Cal Poly SLO
Mia Marsh California HS-University of San Diego
Eleanor Wikstrom Skyline-Harvard University (NEW)
Lindsey Gigliello Branham-Cornell University (NEW)
Peter Levine Urban-Cornell University (NEW)
Rory Smail Maria Carrillo-Cal Poly SLO
Pierce Kapustka Maria Carrillo-George Washington University
Omar Alvarez-Hernandez Maria Carrillo-Chico State (NEW)
Jasmin Hirth Maria Carrillo-UC Santa Barbara (NEW)
Caveli Hensley Whitney-UC Davis (NEW)
Simomme Alunan Urban-NYU (NEW)
Parker Emerson University-University of Chicago (NEW)

Friday, March 13, 2020

Now that the track season is on hold...

It appears that every Track and Field Invitational that was scheduled to take place this weekend was cancelled or postponed. I believe most schools will be closed through spring break and many athletes will now have to train on their own with the hope of the season resuming sometime in April. 

Earlier today, the CIF posted a sprint sports season update which you can read here:

We can only hope for the best regarding this virus and that our season will resume so that we are able to compete at our league finals and beyond.

In the meantime, if you want to keep in touch with the rest of the NorCal track community, feel free to post below in the comment section. 

Jesuit boys record 10:01.82 DMR today!

Results are here:

Ajani Salcido (1,200-3:05.4) Martin Smith (400-49.6) Chase Gordon (800-1:57.1) and Matt Strangio (1,600-4:09.7)

Thursday, March 12, 2020

Dublin Distance Fiesta postponed

The Dublin Distance Fiesta scheduled for Friday and Saturday, March 20 and 21, 2020, has been postponed until Friday and Saturday, April 24 and 25, 2020 due to the new crowd size gatherings guidelines set forth by the California Department of Health.

The section on Friday, April 24 will feature the non-distance running events (4x100 relay, 100/110 hurdles, 400, 100, 300 hurdles, 200 & 4x400 relay) as well as the long jump, triple jump, high jump and pole vault.  The section on Saturday, April 25 will feature the distance running events (1600, 800, 3200 & Distance Medley Relay) as well as the throwing events (discus throw and shot put).  We hope that you can add this to your schedule.e are sorry to have make these changes. 

Good luck with the rest of your season.
Chris Williams
Dublin Distance Fiesta Meet Director

Tuesday, March 10, 2020

K-Bell Invitational has been cancelled

Confirmed by meet director and Bellarmine head coach Patrick McCrystle. It will not be rescheduled.

King Gilbert Invitational cancelled.

Title 9 Meet canceled.

Martinez Relays have been cancelled.

Aragon Invitational was just cancelled today.

If there are others, please add the info below in the comment section.

Sunday, March 08, 2020

Dan Gabor Videos plus Jesuit 1600m Invitational video ;)

Thanks to Kevin Gray

And thanks to Walt Lange

Northern California results 3/2 - 3/7

Some great performances this past week. What was the best?

Sacramento State High School Track Classic at Sac State

Dan Gabor Invitational at Amador Valley HS

Rustbuster Invitational at Monta Vista HS results (NEW)

Willow Glen Invitational (NEW)

Clayton Valley Ugly Eagles Invitational (NEW)

American River Beaver Relays (NEW)

Vallejo Relays (NEW)

William Taylor Track and Field Festival (NEW)

Santa Cruz Coast Relays (NEW)

Big Cat Results (NEW)

Sunset Invitational (NEW)

BCL West 1 at San Francisco City College

Gunn at Lynbrook

Thursday, March 05, 2020

Dublin Distance Fiesta is Gonna Be Lit

This year's meet will be the biggest yet with 147 teams already signed up. Great Oak and Foothill Tech are also competing in this year's event and for the first time ever, there will be some 3200m races on Friday.

Check out the article above and updates will be posted until the start of the event in about two weeks.

Cooper Teare with big PR in the mile today

Just ahead of 2016 Olympic 1500m champion, Matthew Centrowitz!

Interesting question brought up below about the fastest mile run by a Bay Area/NorCal athlete. I answered below that Matt Giusto ran 3:55.63 at Kezar Stadium in 1993. Is there someone else that has run faster?

There have been 558 American males who have run sub 4 minute miler with the first being Don Bowden's 3:58.7 in 1957. Bowden of course attended Lincoln HS in San Jose and then Cal Berkeley.

Some more additions. From the comment section below, German Fernandez ran 3:55.02 as an 18-year-old at Oklahoma St. He also ran 3:34.60 in the 1500m after he graduated from Oklahoma St.

It looks like the winner so far thanks to Mike Fanelli is Richie Boulet (Drake HS/Cal Berkeley) ran 3:53.25. Coach Boulet now coaches at Oakland Tech HS and you can find an interview I did with him at this link:

A late addition, Doug Padilla ran 3:54.2 in 1989.

Thursday, February 27, 2020

Former Scotts Valley/Stanford University runner Vanessa Fraser

Wednesday, February 26, 2020

Catching up with Campolindo assistant coach, Andy Lindquist

Today we chat with Campolindo assistant coach, Andy Lindquist (right in photo). Andy has been coaching at Campolindo since 2009 after he competed there for four years as an athlete. The Cougars certainly made their presence known at last year's XC state final by claiming two team titles in Division III. Many of my past interviews have been with head coaches and I think you will really enjoy getting Andy's perspective as an assistant coach on one of the top distance programs in the state.

1) What led you to run in high school? Who was your freshman high school coach and what did you learn from him?
On my first day of high school, I was sitting in PE class and some teacher came into my class and started talking about how amazing cross country was and why everyone should do it. Despite never doing anything athletic in my life, I felt so compelled by his speech that I came out for the team the next day. That person was Chris Walsh, who was the head XC coach at Campolindo from 1989-2005.

 For those of you that know "Coach," you know that he has a way with words and he has a love of running that few can match. I learned a lot from him, and I still do. It's hard to be concise when talking about everything that I've learned from him, but he really instilled a love for the sport in me that continues to this day. The current program at Campolindo would not be having all of this success if it was not for Coach and all he did for the program. We had no real history of distance running or cross country success before he arrived at the school.

2) Chuck Woolridge started coaching at Campolindo your sophomore year. What were the biggest changes you experienced as an athlete? What did you learn from Chuck during the three years that he coached you?
As many of you know, Chuck is one of the most organized and squared away coaches in the state, so coming from a completely different program in terms of training/practice/organization was really hard for me initially.

 As an athlete, I felt like I was held to a much higher standard and I had to be much more accountable than I was under Coach. In those three years with Chuck, I learned what it really meant to be devoted and dedicated to being the best possible runner. And really, I learned that if you want to be good at anything in life, you will have to devote yourself towards working on your goals day in, day out. Nothing worthwhile in life happens without sacrifice and consistency.

 3) What college did you attend, what was your major and what do you do for work now?
After bumming around community college for a few years, I wound up transferring to UC Berkeley and getting a degree in rhetoric. I find I spend more time explaining to people what a rhetoric degree is than I ever spent in class, but it was essentially a degree in persuasive writing and critical analysis.

 I currently work for an online publishing company doing proofreading, content curation, and copyediting. I also write for a music website and play in a band so I'm always constantly up to something every week. And yes, there is probably a typo or two in this interview, it’s not the end of the world people.

 4) What led you into coaching? Your first experience was following your hs graduation. What was that transition like going from competitor to coach on the same team?
After high school, I was going to a local community college and playing bass in a metal band so I did not really have much else going on. I also wanted to stay in shape, so I thought that getting into coaching for a few years would be a fun and interesting path to take.

Those first few years out of high school were challenging, and it was certainly strange to go from being teammates with people to being their coach. Looking back, I didn't do all that much coaching, I mostly ran with the kids and kept order, but it was still a great learning experience for me. Those initial years helped lay the groundwork for me in terms of developing my passion for coaching.

5) In 2015, you took over the Campolindo XC program for one season. What were some of your highlights from that season? What did you learn from that experience?
There were a lot of highlights from that season, but one that sticks out is actually a somewhat negative experience. After winning two NCS titles that season, we had big goals for State and we had a slightly off day. I remember sitting in the awards tent with my boy's team, feeling utterly dejected that a team we had beaten earlier in the season was up there on the podium.

It made me realize that I needed to dial my intensity back and not be so hard on everyone, and not be so obsessed with winning titles or getting trophies. For much of the season, I had kept people wound a bit too tightly and that finally got to us at the end of that season. It was a learning experience for me as I realized that we had to be a bit looser and enjoy the process more, not just the final destination.

6) During your time coaching at Campolindo, what have been some of the best clinics and courses you have attended to improve your coaching education?
Every clinic that Tim Hunter puts on is great, he always manages to get really interesting speakers and I am sure this year will be no different. Peanut Harms also puts on an excellent clinic at the start of each track season. In terms of courses, the USATF has a great coaching education program, and I learned a lot of useful information from attending their Level 1, 2, and 3 academies over the years. Really I have been spoiled though, as I’ve been surrounded by so many great coaches at Campolindo that I have never had to venture too far to learn more about how to run a competitive program.

7) This past season, both Campolindo teams won state titles in XC. The girls' title was not a surprise but for the boys, they had to beat a tough Maria Carrillo team that beat them at NCS. Any idea of what changed just a week later? What was the reaction of the team when they realized they won?
I knew at the start of the season that Maria Carrillo was going to be tough to beat and that it was going to take a perfect race for us to beat them. At the NCS meet we got a little too ahead of ourselves early on in the race and went out a bit too aggressively, which really hurt us in the end. We had great performances from Dylan Gunn and Alex Lodewick, but everyone else had their worst race of the year. Looking at the results from that day, I knew we could be close if we had a better overall race, and I figured we would have a better one at state. We had another week to get healthy and get our race strategy on point so that was the biggest change. Dylan Cronin, Cayden Hein, and Owen Lekki ran significantly better at state and that is what turned the tide in our favor. Since D3 is a little less crowded than some of the other divisions at state, our race plan was to get out hard and get our top 5 in the top 25 before making a big push in the middle mile and then maintaining our position in the final mile.

We were all in disbelief that we had won, it didn't seem possible with how well Maria Carrillo ran—going 1-2 at state is a pretty tough thing to overcome—but somehow, we did it. All of us were quite emotional, and even the unflappable Chuck couldn’t help but get teary-eyed.

To finally do something like that after so many years of being so close to the top was a gratifying experience, and it was a testament to just how hard those boys had worked the whole season. They were tough and resilient enough to shake off their poor performance from the week prior and run their best race of the season when it mattered the most. At Campolindo, the boy’s team has perennially been in the shadow of the success of the girl’s team for a very long time, so winning our first boy’s title was a dream come true. I know it meant a lot to our current boys but also to our entire alumni network and community.

8) From your perspective, why do you think the Campolindo teams have been so successful in the cross country?
There are a couple of key reasons why we have been so successful, each one has its importance and each one is critical to creating the environment of success. I know some of you reading this are looking for some magical answer, but there are so many factors that go into running a team that it's not possible to distill things down to one easy answer.

 First, we have a great parent support network. Our parents are awesome and they really support the program and the vision we have as coaches. The community as a whole at Campolindo is really supportive of athletics and it provides us with a great environment to work in.

 Second, we have a motivated group of athletes who want to work hard and train year-round. I can't say enough about the drive and ambition these kids have shown over the years. And it's not just the training aspect but also balancing running with school and getting adequate sleep and nutrition. These athletes have bought into the system and they set lofty goals, so it's our job as coaches to take them there.

Third, our athletes buy into the team concept of cross country and they want to do their best to help our team succeed. They are happy to put in the work and race hard because they know how great the feeling of satisfaction is when the team does well at a meet.

 Fourth, in terms of training, we spend a lot of time training our athletes to be ready to run their best at the end of the season Hayward HS and Woodward Park. We also spend a lot of time developing a race strategy that will put us in a position to do well. By the end of the season, every athlete knows what they have to do individually to help us as a team and that makes things a bit easier to manage.

For those of you who want more technical explanations, we focus more on long term aerobic development and not doing any super hard workouts during the season. We also race sparingly during the regular season. We tend to shy away from going to a bunch of big meets and taking time away from our training by racing too much. Using this kind of approach, we are able to continue building our fitness until the end of the season.

We’ve certainly done a better job of this in recent years as our postseason performances have shown, but it is something we’re constantly working on. The training always changes slightly from season to season as we’re always trying to make things work just a little bit better.

9) What do you feel are your strengths as an assistant coach that contribute to the success of the team?
I am a bit more approachable than other people on our staff and I am younger, so I can relate to the athletes a bit better. I have a direct style of coaching and I try to have a calm, focused demeanor at practices and competitions. I find that this energy is infectious and it rubs off on the athletes. I also know when to keep things light and help ease the tension at practice or competition.

10) I usually ask these questions to athletes but will ask you as well. Favorite XC course? Favorite XC invitational? Favorite XC workout? Favorite TF invitational? Favorite TF event? Favorite TF workout? Favorite free time activity? 
Tough call, but I love the three-mile course at Hidden Valley Park, it is a beast.

We have really enjoyed going to the Capital Cross Challenge the past few years, the course is great and the meet staff is super easy to work with.

My favorite XC workout right now would be a timed fartlek workout we do that decreases in time but increases in intensity as the workout progresses.

My favorite track invitational is the Dublin Distance Fiesta. Chris Williams does a fantastic job of putting it together, and every year it is a great experience for our program.

We change our workouts quite a bit, but the one track workout we’ve been doing in recent years has been 4 x 400 at 1600 race pace, followed by 4 x 200 at 800 race pace. We do it towards the end of the season and it’s great to see people really unleash in a workout (something we rarely get to do).

In my free time, I go to way too many concerts, though I have been trying to cut down a bit more in recent years.

11) What would be your advice for a relatively young coach starting out in coaching? What about for someone starting out as an assistant?
My suggestion for any young coach out there is to plan out and think about what kind of program you are willing to run, and how much time you are willing to invest in your team. If you want your team to be competitive in your league, that will take a certain amount of investment on your part, and your level of commitment and time will have to increase if you want to be competitive at your section and even more so if you want to be competitive at the state level. Also, you have to consider the environment at your school in terms of your facilities and geographic location. What works for us is not going to work for every situation, so you will really have to figure out what is going to be best for your athletes and best for yourself as a coach. There is enough information out there for you to put together a strong training program, but the best training program in the world on paper will not work in every situation.

Being an assistant coach is a gratifying experience and assistants do not get enough credit, but they are vital pieces of any coaching staff. I would strongly encourage someone who is thinking of being an assistant to give it a shot. Just keep in mind that your role is to support the head coach, so it’s important that you are both on the same page with what your responsibilities are.

12) Anything else you would like to add.
Thank you so much for all the work you put into covering high school cross country and track Albert. Your site has developed into such a great resource for Northern California track/xc. The work you’ve been putting on Milesplit has been great as well. It is amazing to see that there is so much great coverage out there for our sport, especially here in the Bay Area. Cross country and track athletes are some of the hardest working people in the sports world and there has typically been very little coverage of them, especially at the high school level.

Keep up the great work!

Saturday, February 22, 2020

Cal All Comers Live Results

Track and Field season previews continue

Top 10 girls to watch for this coming season

Top 10 boys to watch for this coming season

You can also check out multiple video interviews from the Jesuit/St. Francis Sacramento Time Trial here thanks to Daniel Tyree. The link is to the Matt Strangio interview and if you scroll down, you will be able to see more interviews there.

I should have some interviews posted this week. Feel free to keep your suggestions coming in the comment section below.

Wednesday, February 19, 2020

Rajpaul Pannu – From Being an Overweight Highschooler to the Olympic Marathon Trials – HOKA Trials Athlete of the Day #10

Former Hercules '09 (NCS)/St. Mary's College '13 runner Rajpaul Pannu on discussing his progression from high school to qualifying for the Olympic Trials at this LINK.

Tuesday, February 18, 2020

Coach/Athlete interviews coming up...

If there are athletes and/or coaches that you would like to see interviewed, add their names in the comment section below.

Saturday, February 15, 2020

Section previews going up on MileSplitCA

All will be posted at this LINK including SF, SJS and CCS previews which you can find at the top of the page.

Thursday, February 06, 2020

East Bay Track and Field Clinics at Campolindo HS

A reminder that the 2nd clinic is this Saturday. The first clinic last Saturday was well attended and I am positive that there will be a larger crowd this Saturday. Make plans to attend.
If you are looking for an awesome Track and Field clinic for your athletes, below is the info for two Track and Field sessions that will take place at Campolindo HS on Saturdays, February 1st and 8th. You can't beat the price of $20 for each session. There is something for everybody, athletes and coaches.

Magda Boulet has just been added to the February 8th session.


If you have any questions, you can reach out to clinic director Chuck Woolridge at

Just added from the Coach Woolridge
We are adding an online pre-registration option. I will have a new clinic flyer with that information out by early next week.

Our clinicians seem pretty fired up to deliver great presentations.

If you are a coach, please encourage your athletes and parents as well as your coaching staff to attend.

If you have an interest in a topic that is not currently on our schedule, please let me know. We will see if we can find an expert and add another session to the program.

Also added on 1/16/2020
We now have advanced registration available on the Campolindo High School web store here:

Please consider using this option to register for the event. While we will have registration at the door, advanced registration will give us an idea of the turnout so that we can best prepare. Thanks!

North Coast Section Season Prevew

You can check it out here:

I mostly picked the favorites and top returning athletes in each event. If you feel there are other athletes that should be mentioned as well, feel free to add them in the comment section below. If you also feel like there is another favorite that I completely missed, please feel free to include that as well.

Best of luck to everybody this coming season.

Wednesday, February 05, 2020

Former San Lorenzo Valley Coach Rob Collins to be inducted in school's Hall of Fame

Congratulations to former San Lorenzo Valley HS XC and TF coach Rob Collins who will be inducted into the SLV HS Hall of Fame on April 25th. Coach Collins led his girls' teams to 5 CA state XC titles in 1999, 2000, 2004, 2005 and 2013. He also had incredible success on the track including a Penn Relays DMR winning team and two state champions in the girl's 1600m. (Alejandra Barrientos-in photo to the left with Coach Collins in 2001 and Anna Maxwell in 2013). Maxwell will also be inducted in the same class and was a CA state XC champion as well in 2013. Photo below courtesy of the Santa Cruz Sentinel and Schmuel Thaler.

Tuesday, February 04, 2020

2020 Sacramento Running Association Hall of Fame Inductees

Among the inductees which you can look up at the link below, here are the ones have NorCal high school ties.

Davis HS Coach Bill Gregg. You can check out my interview with Bill at this LINK.

Also going into the Hall of Fame are Caitlin Chock, Laurynne Chetelat Coates, Lauren Mulkey Williams, and Rachel Bryan.

You can check out all the inductees at this LINK.

Monday, February 03, 2020

Jack Shepard's HS All-Time Track and Field booklet

My annual reminder that if you want to purchase Jack Shepard's booklet for $12, it is available and you can have it in your hands within one week. Inside the booklet, you will find all the top indoor and outdoor marks from the 2019 season as well as the all-time national marks for indoor and outdoor Track and Field. If you love stats, get this ASAP (sample below for all-time mile list). Well worth the price.

High School Track 2020 (covering the 2019 season) is available.  The price is $12.00.  Make a check or money order payable to Jack Shepard, 14551 Southfield Dr., Westminster, CA  92683

Jack was inducted in the National HS Track and Field Hall of Fame in 2019. This is the introduction video for his induction.

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