Photo of the Week

From the '09 CA State meet boys' 3200m. (Lots of Northern CA representatives up front).

2009 Track and Field World Championships

While most high school and college runners are gearing up for cross country season, the pros (who qualified) are now getting ready for the 12th IAAF Track and Field World Championships. They will take place this year in Berlin starting on Saturday, August 15th. Below is a list of websites and links of all the coverage you will need to follow the event.

Official Website:
http://berlin.iaaf.org/index.html

Television Schedule (eastern times):
http://www.usatf.org/calendars/TVSchedule.asp

Coverage on Universal Sports:
http://www.universalsports.com/main/Schedule.dbml?&DB_OEM_ID=23000&KEY=

Official USA Track and Field website:
http://www.usatf.org/

Home of World Athletics:
http://www.iaaf.org/

The Bible of the Sport since 1948:
http://www.trackandfieldnews.com/

where your dreams become reality:
http://www.letsrun.com/

World Youth Championships in Italy by Erik Olson

Italy was possibly the most amazing experience of my life. Having never been to Europe before, I was very excited to just be there, let alone race international runners. When I first heard my name called stating that I had been chosen to represent the USA I almost collapsed in excitement. After such a dismal showing at the trials I was questioning whether I was truly qualified to go to Italy. Fortunately, the coaches that made the decision looked at my previous accomplishments and decided to bring me along, thus opening up an entire new set of opportunities for me.

Once we arrived in Munich, we drove for another 2 hours to get to the Sudtriol region of Italy in the Alps where the race was held. During many of the days, Zach and I had to improvise our training schedule due to complications in travel. These improvisations did not affect us and we still got in some solid workouts prior to the race.

Then the racing began. Going into semi's, I was not to confident that I would make it to the finals. However, as the race unfolded I found myself in third place, which meant I automatically qualified for finals. After the semi final races both Zach and I were pumped since we both made the finals. We talked about strategy and looked forward to pushing each other to the limit.

At the final race Zach ran amazing and his outstanding run contributed to me running a personal best. We were both extremely happy in finishing in the top ten in the world and glad that we finished our seasons off with a bang. I am so proud to have represented my country. This trip formed a brotherhood among all the athletes that I am proud to be apart of. I am also thankful for everyone's support and encouragement. I ran this race not only representing my country but representing everyone that had supported me throughout the years.

-Erik Olson

2009 CCS XC CBEDs posted below

Interesting that the Gunn HS girls will be competing in Division I while their boys will be competing in Division II.

What other prominent teams moved up or down from last season?

Just checked with the CCS office and the above numbers are confirmed. In regards to Gunn being in different divisions:

Under the new provisions for placing schools in divisions it is very possible for girls and boys to be in different divisions, especially since we have several all-boys and all-girl schools. This was acknowledged and discussed at the various levels of governance in the section but balancing the number of schools in each division (other than D5) became the number 1 focus.

Catching up with recently graduated San Benito runner Courtney Allen...

Today we catch up with former San Benito runner and soon to be UNLV Running Rebel, Courtney Allen. She just recently completed a highly successful senior year in both cross country and track and field. During cross country, Allen finished in 4th place at the CCS Division I race and went on to record a sub 19 minute time on the Woodward Park course at the state meet. During the track and field season, Allen recorded four impressive victories at her league finals as she won the 1600m. (5:16.99), 400m. (58.52), 800m. (2:19.84) and ran a leg on the winning 1600m. relay team (4:07.29). At the CCS final, Allen defeated Allison Sturges of Mt. View in a great stretch duel recording a 4:59.08 for the victory.

1) When did you first start participating in cross country and track and field?
I first started XC my freshman year and I also did track too.

2) When you were first starting out in the sport, what runners did you look up to as role models for yourself (on your own team or other teams)?
When I first started running, I looked up to one of the seniors on our team, Amanda Boyd.

3) During your high school career, did you have a favorite between the two sports?
At first, I liked XC way better, so much better that I did sprinting my freshman year of track. But now, I like track a lot better than XC.

4) What other sports did you participate in during high school or before?
I participated in soccer my freshman and sophomore year, and did it for a few years before. I also competed in gymnastics before that for about five years.

5) When did you first feel like you had a shot of making the state meet in track?
This past season of track, I was the most confident in knowing I could make it to the state track meet.

6) What did a typical week look like for you in terms of training and racing? Miles per week?
For track, my training was mostly speed not just a bunch of miles per week. I would say maybe only up to 20 miles per week. XC, we ran a lot more distance maybe up to 30 to 40 miles a week, with speed and tolerance track workouts.

7) What was your plan going into the CCS final 1600 race and how did the race unfold for you?
My coach and I strategized the race together. He told me he knew I could win it, but it would take patience. I was confident enough to stay with the first pack and that's what I did. Eventually, it came down to the last 110m and my competitor kinda pushed me to the outside of the track. We linked arms but I just kept running. It kinda seemed like she pushed me but it came down to who had the most left and the bigger heart and I won.

8) Tell us a little about your coach and what he has meant to your development as a runner.
My coach, Jess Morales, is a really exceptional coach. I would not be where I am today without his help and determination. He really did a lot for me as a runner and as a person overall.

9) How much did running contribute in your decision in choosing UNLV?
My parents told me I could go to college wherever I wanted to, no matter how much it was, they would support my decision. I chose UNLV because, I really get along with the coach and they have good academic services and a beautiful campus.

10) Favorite cross country course? Woodward Park
Favorite cross country meet? Clovis Invitational
Favorite track distance? 1600m or the 400m
Favorite track meet? West Valley Relays
Favorite competitor? one who is faster than me.

11) What advice would you give a young runner who aspires to run at the state meet?
To push themselves and never give up cause it will get you no where, not just in running but in life also.

Thank you!
Live Well.
- Courtney Allen

Thank you very much for your time Courtney. AJC!

Running Photo of the Week...

From the 2009 CCS Track and Field Final in the girls' 1600m. courtesy of the Hollister Freelance. Courtney Allen of Hollister battling Allison Sturges of Mountain View down the stretch.

2009 ALL-EMPIRE TRACK AND FIELD TEAMS

Check out the following lists compiled by Jim Crowhurst in the Santa Rosa Press Democrat. As always, Jim does an amazing job covering track and field and cross country in that area.

All-Empire picks
Area includes North Bay League, Sonoma County league & Coastal Mountain Conferense. Not the same as NCS Redwood Empire.

BOYS 2009 ALL-EMPIRE TRACK & FIELD

GIRLS 2009 ALL-EMPIRE TRACK & FIELD

Updating end of the year awards in local papers...

From the Peninsula Athletic League (PAL)
Boys First Team All-County Track
All-County Boys Track and Field Coach of the Year
San Mateo's Spencer is Boys Track and Field Player of Year
All-County Girls First Team Track and Field
Girls Track and Field Coach of the Year: Matt Vaughn of Burlingame
San Mateo County Girls Track and Field Athlete of the Year: Lauren Irish of Half Moon Bay

From the East Bay
East Bay Girls Track and Field Athlete of Year: Ciarra Brewer of James Logan
East Bay Girls Track Coach of the Year: Lee Webb of James Logan
East Bay Boys Track and Field Athlete of Year: Hammed Suleman of Deer Valley
Boys Track Coach of the Year: Kevin Selby, De La Salle

From the Gilroy Dispatch
The Dispatch's Female Athletes of the Year

If your local paper did the same thing as the posts above, let me know at albertjcaruana@gmail.com and I will be happy to post the links.

Northern CA Track and Field coverage updates...

German fifth in US track nationals (The Modesto Bee)

Vessey moves on at U.S. track championships (SanLouisObispo.com)

2008-2009 All Gilroy Team (Gilroy Dispatch-including Peter Guenther)

College of Marin condemns track as safety hazard (Marin IJ)

Novato’s Madson is a triple threat, and loves it (Novato Advance)

Remember these Titans
Sprinters are the first Chavez athletes to accept Division I scholarships (recordnet.com)

Special Olympics kickoffs today (UC Davis)

ABOVE & BEYOND
Mayfield, Whitlock hurdle the competition to become area’s best (The Manteca Bulletin)

Launching pad: All-Area Track and Field Athletes of the Year (Merced Sun-Star)

Roseville's Elliott is the PT athlete of the month (granitebaypt.com)

San Jose Mercury News Track and Field athletes of the year...

Boys track and field athlete of the year: Peter Guenther











Girls track athlete of the year: Katie Nelms

Boys track and field top athletes

Girls track and field top athletes

Any thoughts on the above selections?

2009 All-Sac Joaquin Section Track and Field Teams

You can find that list courtesy of Joe Hartman and www.dyestatcal.com at the following link:
http://www.dyestatcal.com/?pg=dyestatcal-2009-News-June-09-21-All-SJS-Team&PHPSESSID=ed40a393bc1e4ed8c1263c62f1463522

As always, well done list by Joe...great way to select athletes from so many events.

Catching up with Del Campo distance runner, Matt Case...

Today we chat with Sac-Joaquin Section, Del Campo HS runner, Matt Case. If you were to try to identify the runner who was the biggest surprise to place at the state meet and was the most improved from the previous season, Case would have to be near the top of your list. You can see the amazing jump of times from his PRs below from his junior to his senior seasons. As he correctly identified, his 1600 PR from his junior season was his most competitive. However, for a runner to go from 2:07 to 1:52 in the course of one year is astonishing. Case will be a great addition to the Sacramento State's current freshman class which includes teammate Dan Mitchell and Clayton Valley's Nathaenal Litwiller who coincidently just finished right behind Case at the state meet in 3rd place.

1) What were your PRs for the 800, 1600 and 3200 at the end of your junior season?
Haha. Junior year, well they were:
800 : 2:07
1600 : 4:29
3200 : 10:01
Only the 1600 was any good. I pretty much sucked in the other two.

2) What are your PRs now for those races now?
Huge improvement in 1 year:
800 : 1:52.20
1600 : 4:17.61
3200 : 9:25.80

3) What do you feel were the reasons for the improvement you had this past season?
Well first of all, I'm lucky enough to have one of the most experienced and talented coaches there is out there (long time Del Campo coach, Bob King). This season we didn't change anything that much from past seasons. We added an additional day where we did 'hill sprints' which are supposed to help with speed, so, if i were to take a guess, that was a major help. I also worked out harder, ie. ran intervals much faster (i used to slack on those days), ect...

4) When did you first realize you had a shot to make the state meet?
The first time I realized I had a shot was when I ran 1:56.58 at the Viking Classic in Santa Rosa. I felt good and after I got home, I checked the SJS 800 leaders and I was among the top. I also thought I could make it in the 1600 due to my 4:17.61 which was second fastest in the section only behind my teammate Dan (Mitchell). All i needed to do was choose which event would give me the best shot and it turned out to be the 800.

5) Once you got to the state meet, what was your goal (time or place)?
At prelims, I just wanted to make finals. As for what time, I was hoping for somewhere in the 1:51's but I was perfectly happy with the time that I got. Once I got in the finals, I was going for a podium spot, of course I was aiming for the win.

6) Will you continue to race this summer and where will you be attending college?
Over the summer, I may do a few road races but nothing too much more than that other than training. Next year I'll be heading off to Sac State to run and major in Criminal Justice. Dan is also attending Sac State.

7) What would you say a typical week looked like for you from Monday through Sunday?
On Mondays we would always have intervals. They differed week to week. One week being 5 repeat miles to 6 repeat 800s the next, then the occasional speed workout. (more speed at the end but still not extensive) All with 1-2 mile warm-up and 1 mile cool-downs.

Tuesdays were more of just a recovery day from Monday and ran 8 or 9 miles easy with a pick up for the last 3 miles.

Wednesday was hills. In the middle of the season, we were up to 5 hills a day. The hill is about 3/10 of a mile and fairly steep. Overall mileage- 8-9 miles (run out to hill and back included)

Thursdays depended on what the schedule was for the weekend. Meet on Sat- 10 hill sprints (run only the steepest part of the hill), meet on Friday- 5 miles easy and hill sprints postponed to Sat. About 8 miles total.

Friday is an easy run. 5 miles if there is a meet on Sat, If there is no meet, 7-8 miles.

Saturday- Usually a meet day but if there was a meet on Fri, we would do hill sprints on Sat, otherwise just 8 miles w/ a pick up at the end.

Also run 4 miles in the mornings on Mon, Wed, and Fri.

8) What would you say were some of the track workouts that you did that you think helped you run 1:52 in the 800?
As for the 800, I truly don't know which workout helped the most. Like I said before the only new thing this year were the hill sprints so it may have been that. I did really enjoy repeat 800s and 400s though. It may also be that I have just had a lot of speed all along and just hadn't discovered it until this year.

You are welcome. It has been a great season and I am looking forward to the upcoming years of running in college!

Thank you very much for your time Matt! AJC

Northern California Track and Field Coverage...

Hurdler missed Olympic team but has found success as San Mateo County coach (Nice article about San Mateo coach, Ed Riley)

2009 State Track & Field Meet Breakdown of points scored by section (The Conning Tower Blog)

Northern California High School Leaders (The Conning Tower)

Turner uses hammer throw to overcome personal issues (Former EGHS athlete claims bronze at Golden West)

Can Dwight Phillips approach 29 feet? (USA Track and Field Championship coverage by Jeff Faraudo of the Oakland Tribune)

2009 CA State Meet 3200m. reflection with Erik Olson...

Today we hear from Novato HS runner, Erik Olson, who just recently finished in 7th place at the CA state meet 3200m. run with a time of 8:56.56. Quite an impressive time for Erik who had multiple sub. 9 min. efforts this year but went into the state meet run in less than ideal condition (explanation below). Erik just also recently ran the world famous Dipsea race and finished in 5th place. No question, that Erik had one of the best track and field seasons ever for a Northern CA distance runners and with one year remaining for him in high school, greater achievements are definitely ahead of him.

1) What did you do training wise (day by day) following the NCS final on Saturday to the 3200m. final yesterday?
Well the day after NCS, I took off. Then Monday, I ran a 10k tempo run and ran a few 200s afterwards to work on closing speed. That day, I had the most amazing headache ever and did not feel good going into the workout, yet come time for the workout, I was feeling great. Then, I got home and started experiencing some severe chills and got my temperature taken from my mother. It turned out I had a 101.5˚ fever. Thus, I stayed home from school for two days and went to the doctor. On Thursday, I went to school, did an interval workout (not at full speed) just to get my legs moving again. Then on Friday, I got the call from the doctor discussing my lab results. It turned out I had food poisoning due to a bacteria found in undercooked chicken. I picked up my perscribed antibiotic as my coach and family left to Clovis. We Arrived at Clovis around 5 pm and did a short shakeout run. Then on Saturday morning went to Woodward Park for a warm-up run and then kept it low-key for the rest of the day until the race at 9pm.

2) What was your race plan going into the 3200m. final? Where there runners you were focusing on or where you focused on running certain splits?
Before getting sick, my race plan was to go out in 4:24 and then just see what I had left. Then after I got sick, I just wanted to be able to finish the race. During the race, I was focused on both the time and the runners around me. I was, fortunately, pulled by my competitors to hit a time that I thought was unreachable due to my food poisoning.

3) Tell us a little how your race progressed from the beginning and how it unfolded as it got into the second 1600m.

Well, after coming through the mile in 4:30, I felt like crap. I started to second guess my physical strength. Then, five guys just sped past me and I felt obliged to follow. As the laps kept on ticking away, I just kept thinking to myself that the faster I go the faster I will be done and my stomach ache will be relieved. As it turned out, this attitude of just finishing as fast as I could so I could stop my stomach from hurting helped push me to a negative split in the second half with a 4:26. With 200 to go, it was an all out sprint and I was trying to catch Dan Mitchell for the coveted 6th spot. I finally caught him at the line and we got the same exact time down to the hundredth with him slightly edging me out for the last medal stand.

4) What was the toughest part of the race?
The first mile was the toughest part of the face for me because mentally it was draining. During that first half, I seriously questioned whether or not I would be able to finish the race, let alone run sub-9.

5) What do you feel that you learned from yesterday's race that will help you in the future?
I learned to not get food poisoning the week before the state meet. But also I learned that in order to race well you have to be able to push yourself through your own mental doubt.

6) Any races coming up for you this summer?
Yes, I plan on running the Dipsea this next Sunday and then running the 1500 and 3000 in the World Youth Trials in Ypsilanti, Mich. on June 30 hoping to qualify for the national team.

Thank you very much for your time Erik! AJC

Catching up with Mountain View runner, Allison Sturges...

Today we hear from Mountain View freshman distance runner, Allison Sturges. She is one of the upcoming stars in the Central Coast Section (CCS) as she proved this past season by qualifying for the state track and field meet in the 1600m. She had PRs of 2:20.90 in the 800m., 4:59.32 in the 1600 and ran on her school's 1600m. relay team. The 1600m. mark was achieved while finishing 2nd at the CCS meet, with some daring front running, losing barely to an experienced senior (San Benito's Courtney Allen).

1) What race gave you the confidence this year that you had a shot to make the state meet?
My goal this year was to run a sub-five 1600. When I got 5:01 at League Finals, I knew I had a chance to break 5 minutes this season...and I knew that if I could break 5, I would have a chance to go to State.

2) Tell us a little about your CCS race and how it developed from start to finish.
My goal at CCS Finals was to get in the top 3 so I could make it to State. My strategy to get in the top 3, was to go for first place. I stayed in the back of the front pack for the first two laps, and slowly started moving up in the last lap and a half. In the last 200 I was leading...then in the last 50, I heard Courtney Allen coming up behind me. Unfortunately, when she came up beside me, she accidentally hooked my arm and that broke my stride...but I stayed focused, and was really happy I finished in 2nd and didn't fall.

3) What was the best part of making the state meet for you?
The best part of making State was achieving both my goals for the season - Going to State as a Freshman and getting there by breaking 5 minutes for the first time.

4) What did you learn most about your state meet experience that you think will help you in the future?
State meet was a BIG deal. I didn't realize how big of a deal it was until I got there. The stadium was amazing, there were lots of people...I was very overwhelmed and nervous. I was able to break 5 minutes again, but I didn't do as well as I wanted. If I make it to State again, I will definitely be more prepared next time.

5) What was the biggest difference between running the CCS final and the trials at state?
I went into CCS Finals seeded 2nd, so I knew I had a good chance to make it to State if I had a good race - I went into CCS Finals very determined. However, going into State Trials I wasn't seeded very high, the competition was intense, and I think it affected my confidence a bit.

6) Looking back at your track and field season, what would you say was your best race of the season?
My best race of the season was definitely CCS Finals. I think I ran a smart race and pushed my body to it's limits during the 1600. Also, my 4x400 relay team did really well - we broke our school record and missed going to State by only .11 seconds. It was a great night!

Thank you. I had such a great time running with the Mountain View HS cross country and track teams this year. I am really looking forward to fall!

Thank you very much Allison! AJC

CA State Meet 3200m. reflection with Reesey Byers...

Today we chat with Santa Rosa distance runner, Reesey Byers who just recently finished 17th at the CA state meet 3200m. running 9:06.93. Quite an accomplishment for an athlete who came into this season with a PR of 9:54.02. As Byers will explain, his breakthrough race this year came at the Viking Classic (Montgomery HS) where he imroved his 3200m. PR by 21 seconds. At the NBL (league final), he finished in 2nd. place in the 1600m. (4:29.55) behind teammate Rory McLeod and won the 3200m. in 9:32.59. The following week, Byers finished in 5th place in the 1600m. (4:24.98) but chose not to advance in that distance. He finished in 3rd. place place in the 3200m. running 9:23.03 trailing only Erik Olson and Sterling Lockert. Going into the NCS MOC, Byers was one of several runners who felt like they had an opportunity to qualify for the state meet. Byers came through by finishing in 4th place (last qualifying spot), running another PR of 9:14.15.

1) What did you do training wise (day by day) following the NCS final on Saturday to the 3200m. final yesterday?
I only had one workout on Tuesday and the rest were easy 20 min. runs with 2 laps of ins and outs on Thursday.

Here is the workout:
Well, my coaches told me to put on my spikes. I did a 1200 first which was broken up as follows: 400 slower than 2 mile pace, second 400 at 2 mile pace then next 200 33ish and last 200 all out. I hit 72, 68, 32 and 29. I got a 3:21. Then after 10 min. of rest , I did a 900(I know, it's a weird distance). First 500m was between my mile and 2 mile pace, stride a 100 then last 300m was all out. First 400 was in 68 but I 'm not sure what was my 500 split which was then followed by the last 300m. in a 42. Not sure of the overall time but I came through 800m at 2:15. Then, following another 10 mins. of rest, I did an all out 300m. I did better than I had hoped to do. I wanted to hopefully get under 39 but ended up running a 37.83 and PR'ing in my 200 as I split my 200 in 24 which was nice. I hit all of my splits and better so it was a good workout for me. The workout was at various paces.

2) What was your race plan going into the 3200m. final? Were there runners you were focusing on or were you focused on running certain splits?
I told my coach that I wanted to try to hit 68s and I was focusing on a couple of runners, Sterling Lockert and Wyatt Landrum.

3) Tell us a little how your race progressed from the beginning and how it unfolded as it got into the second 1600m.
Well I just tried to stay relaxed and focus on hitting the splits I wanted. I tried not to worry about anyone elses race but mine. I felt pretty good with a mile to go and then really started to feel it at with 800 to go. I had a pretty good last lap (65sec.), so I was happy.

4) What was the toughest part of the race?
The hardest part of the race was probably the last 200m. I really felt the pain but somehow I was able to push through it.

5) You had a great race at the NCS MOC to qualify for the state meet and another breakthrough at the state meet. Was there a point in the season that showed you that you could run that fast?
Yeah, I had a 21 sec. pr at the viking classic track meet going from 9:42 to 9:21. It opened up the possibilities of me breaking 9:20 and going to state.

6) Any races coming up for you this summer?
I am running the summer track series at Maria Carrillo and the Kenwood footrace on July 4th.

Thank you very much for your time Reesey! AJC

CA State Meet 3200m. reflection with Garrett Rowe...

Today we hear from Mountain View distance runner, Garrett Rowe, who finished in 4th place at the CA state meet 3200m. running 8:55.71. His place was the highest for any Northern CA runner in the most competitive 3200m. in state history. That time is also the 6th fastest 3200m. ever run in CCS history. As you can see by the list, some of the times are converted 2 mile times which became the 3200m in 1980. Garrett's state meet effort followed his CCS race effort the previous week, where he finished in 2nd place just behind Sobrato's Lance Wolfsmith, in a then lifetime best time of 9:08.17. If you take into account his performance at the CA state cross country meet as well, Garrett was able to run two brilliant races in the biggest races of the year.

1) What did you do training wise (day by day) following the CCS final on Friday to the 3200m. final yesterday?
On Saturday I ran 12 miles at a fast pace, I didn't run Sunday, Monday I did five miles, Tuesday I did an easy workout with 200's and 400's, Wednesday I ran six miles, and both Thurday and Friday I ran three miles with four easy 200's.

2) What was your race plan going into the 3200m. final? Where there runners you were focusing on or where you focused on running certain splits?
I wasn't focused on running any particular splits and I knew the race was going to be crowded, so I decided to stay with the lead pack the whole race.

3) Tell us a little how your race progressed from the beginning and how it unfolded as it got into the second 1600m.
The first five laps of the race were extremely crowded and everyone was jostled around at some point. My first 1600m was 4:31, and the leaders picked the pace up for the last four laps. We finished with a 4:24 second split, with 2:07 as the last 800m.

4) What was the toughest part of the race?
The toughest part of the race was definitely the first three laps because there were so many runners jammed into the front pack.

5) Was there a point this past season when you thought you had a shot of breaking 9:00 in the 3200?
I realized that I could break 9 minutes about halfway through the season because I wasn't training extremely hard but I was progressing quickly in the 3200.

6) Any races coming up for you this summer?
As far as I know, I won't be racing this summer because of family vacation plans and cross country training.

Thanks for your time Garrett!

CA State Meet 3200m. reflection with Sterling Lockert...

Today we hear from Petaluma distance runner Sterling Lockert who just recently finished in 10th place in the 3200m. at the state meet, running a personal record, 9:01.32. Lockert finished 2nd at the NCS MOC 3200m. behind state leader (at the time) Erik Olson of Novato running a then lifetime best, 9:09.48. He qualified for the state meet in the 3200m. as a sophomore (9:23.55 3rd place), the 1600m. as a junior (4:16.07 4th place finish) and then chose to focus solely on the 3200m. this year.

1) What did you do training wise (day by day) following the NCS final on Saturday to the 3200m. final yesterday?
This is my best guess at what it was. I don't totally remember.
Monday I did a short 35-40 minute run. Tuesday I did a work out of 2x1000 at tempo pace (about 3:05ish) Then 2x4 at mile pace (62-63). then 4x200 at 800 pace (28-29). Then wednesday a short 30 min run. Thursday a short 25 minute run with 4 200's at 2 mile pace (33-35). Then Friday a short 20 minute run, which i did at about nine in clovis.

2) What was your race plan going into the 3200m. final? Were there runners you were focusing on or were you focused on running certain splits?
I was focused on splits. I wanted to turn about a 4:33 for my first mile. I knew that going out with Olson would be suicide just from looking back at the last two races. I knew I had the leg speed to run a faster second mile so after the first one I just started moving up and picking kids off.

3) Tell us a little how your race progressed from the beginning and how it unfolded as it got into the second 1600m.
I started really well and then kids started passing me for the entire first 1600. I knew my pacing and I stayed true to it. I really had to trust my training and know that I'd have what it took to turn a second, faster 1600. After I got to the second 1600, I felt very calm and relaxed and started picking kids off exactly how I wanted. (Side note: I wasn't passed at all in the second 1600)

4) What was the toughest part of the race?
Toughest part of the race was after lap 5. Still having three laps to go, I really had to put my head down and get to work. But I managed to hang on to it and get myself motivated.

5) When did you decide during the season to solely focus on the 3200m.? What time were you shooting for?
I decided over winter to focus solely on the 3200. I felt like I made a mistake last year taking the 1600. This year I just happened to be in the most loaded 3200 field ever...not a bad claim to fame. And the time I really would have like was under 9. But I ran the exact race I wanted at State so there's not to much disappointment.

6) Any races coming up for you this summer?
I'll probably do the Kenwood. But I need to wait and see what the Coaches at Loyola have in store for me.

Thank you very much Sterling.

Classic track photo

Peter Guenther of Gilroy HS before his 110m. final Hurdle race at the CCS Finals.
Guenther swept both hurdle races on his own HS track.

CA State Meet 3200m. reflection with Rachel Mitchell...

Today we chat with American HS runner, Rachel Mitchell, who just completed quite a senior year as she qualified for the state meet in both xc and track and field. Mitchell finished 7th last year at the NCS MOC in the 3200m., running 11:20.06. This year, she improved her time and place to 2nd place and 10:51.15. She then went on to record another personal record at the state meet finishing in 13th place and 10:44.48 just behind her fellow NCS competitors, Jacque Taylor and Colleen Lillig

1) What did you do training wise (day by day) following the NCS final on Saturday to the 3200m. final yesterday?
Every year, my coach is pretty good about making me peak at the end of the season. However, my coach adjusted my workouts because my legs were a little tired from NCS finals. On Monday we worked on my speed by doing 10 200s at 75% then a 25 minute easy run after. Tuesday was a 6 mile run at a medium pace and Wednesday my coach repeated the workout from Monday. Thursday I ran a 6 mile run at a faster pace then I did on Tuesday and Friday was my recovery day (only 25 min). My legs were feeling better and ready to race by Saturday's finals.

2) What was your race plan going into the 3200m. final? Where there runners you were focusing on or where you focused on running certain splits?
The past races I have been playing catch up. My coach wanted me to run a controlled race and move up. "It's all about the last two laps" like he said. I wanted to be around a 5:25 split mile but there were so many girls going at a fast pace the first mile that I ended up running a 5:20. But I didn't let that discourage me, I just told myself I have to run this fast to pr. I started moving up when there was only 800 meters to go and just went for it. I wanted to break 10:50 going in and ended up running a 10:44 because of how fast of a race it was. I was really excited about my time and thought it was the perfect end to my season.

3) Tell us a little how your race progressed from the beginning and how it unfolded as it got into the second 1600m.
I thought I got an okay start. It's kinda hard to not get elbowed in the beginning when there is 31 girls in your race. I was in the back for the most part of the first 1600 then on the 5th and 6th lap I passed 3 girls. The last two laps I improved my position to 13th. I am not quite sure how many girls I passed, but this year there was so many fast girls in the race it was hard to dictate where I should be.

4) What was the toughest part of the race?
Before every race, I try not to think too much and just go out and run. My goal was to make it to the state meet and I did. The hardest part of the race was deciding when I should move up but overall I wanted to have fun and pr.

5) During what part of the season did you feel like you had a great shot to make the state meet?
When I ran my pr in the 1600 at Sacramento Meet of Champions (she ran 5:03.42), I realized my times were getting substantially better to put me in position to make the state meet if I stayed healthy and trained hard.

6) Any races coming up for you this summer?
No, I am going to focus on training for cross country at Sacramento State and the difficulty that comes with running at the next level.

Thank you very much Rachel!