Catching up with St. Francis, Mt. View coach, Philip Pompei...

An interview from 2016. Last year, the Lancers won the WCAL and CCS and State Division II titles before competing at the NXN meet in Portland.
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Today we chat with St. Francis, Mt. View coach, Philip Pompei. He is a 2008 graduate of the Lancers and returned back to his alma mater after graduating from the University of Illinois. His boys' team won the CCS Division II championship this past season after finishing 2nd behind Bellarmine in the WCAL final the previous week.

1) What was your sports experience before high school? When did you first get involved in running?
I played a bunch of different sports growing up including soccer, baseball, and basketball. My first love was soccer but I also played basketball up until high school. I started running primary so I could win the annual Walk-a-Thon at my elementary school (following in the footsteps of my older brother) and enjoyed it so much that I continued in middle school by participating in both Cross Country and Track & Field.

2) Looking back at your high school sports experiences, what were some of your proudest accomplishments?
 I was fortunate enough to be on two CCS championship teams during my high school career. First, as a sophomore in 2005 and again as a senior in 2007. Those two team victories up at Crystal Springs are my proudest accomplishments.

3) Who were your high school coaches and what did you learn from them?
 I was coached by Brian Curley and Mike Saso in high school.  I learned, and continue to learn, so much from both of them. Coach Curley taught me the value of summer training, not just to build fitness, but also to build camaraderie among teammates.  Since I started coaching, I have worked to develop a summer program that is both challenging and fun for our guys.  Coach Saso taught me to embrace a team-first mentality.  Whether it's in cross country or track, we want our guys to be competing for their teammates and focusing on how they can contribute to their team's success.

4) What led you to choosing the University of Illinois? What are some of your most memorable running experiences in college? Who was your coach and what did you learn from him?
I ultimately decided on Illinois because they had a solid Broadcast Journalism program, were located in the state where I was born, and were willing to give me a shot to walk-on to their Cross Country/Track team and compete in one of the top distance running conferences in the country.  Getting the call from the coach that I had made the team after my "try-out" was my first great memory of collegiate running. My senior year, I had a few break-through performances, the most memorable being at the University of Washington's Husky Invitational where I ran my 5k PR of 14:02 to finish second in my heat.  I had two coaches while in college, Wendel McRaven for my first three years and Gavin Kennedy for my senior year. I learned a ton about running, coaching, and life from both of these men. Most notably, from Coach McRaven, I learned the importance of consistency in training as a means of building confidence for competition.  From Coach Kennedy, I learned some strategies to build mental toughness in training that can translate to competition.

5) What were some of the biggest adjustments for you in terms of training from high school to college? What would you do differently, training wise, if you could run in high school again?
The transition from high school to college was tough. I was used to taking the whole winter off from running to focus on soccer so that first winter of training in Illinois was a big shock to my system.  Ultimately, my legs adjusted to the increased work load and I made a big jump in overall fitness.  I think the major change I would make if I could go back to my high school running career would be to stretch and ice more.

6) How did you end up back at St. Francis as a teacher and coach? What do you teach there now? 
I started volunteering with our summer program the last two summers I was in college. That experience inspired me to pursue a coaching position under Coach Curley as I began a Master's program at Santa Clara University. Unfortunately, his health forced him to retire the year I returned so that opened up the head coach's position along with a position in the Religious Studies Department.  I'm still working on my Master's in Pastoral Ministries, but even so, Saint Francis graciously offered me a full-time teaching position after a short stint as a long-term sub. I teach three sections of our Sophomore Scriptures course and two sections of Senior World Religions.

7) What was the state of the cross country program when you took over the team? What changes did you make from the previous coaching staff? What were some of the challenges during the first season?
Coach Curley managed a great program for more than two decades during which time we won seven section titles and one state title.. That being said, the team had struggled a bit during his last few years so there was definitely room to improve. The main changes I made were cultural.  I was committed to helping Saint Francis return to the level we enjoyed while I was a student-athlete. I received some push-back but for the most part, the guys knew me from summer training so they were excited to work hard and pursue some lofty goals. For some perspective, the seniors on the 2013 CCS Championship team saw Saint Francis fail to qualify for CCS when they were freshmen, finish 9th when they were sophomores, and finish third when they were juniors, before they led their squad to the title as seniors.

8) What do you feel went well for your boys this past season and what did you learn yourself? A side question, what did Craig Virgin tell your boys before their CCS race?
 I think our senior leadership was a big part of our success this year which was really lacking last year, having only one senior in our top seven.  We had a group of guys who knew what it was going to take to achieve our goals and were committed to doing everything possible to achieve those goals. Our ability to peak during Championship season affirmed our training program and taught me that we need to keep trusting that program. Craig Virgin came over to our team tent before our guys warmed up and shared with us the importance of our sixth and seventh finishers.  It was a poignant message because one of our normal scorers was a little under the weather entering the race so we needed someone to step up. That someone was senior, Preston Yadegar, who ended up fifth for us, and 25th overall.

9) What are your expectations for your runners in the summer? What do you feel are the keys for your team's success? What do you think your team could do better?
As I mentioned earlier, summer training is a big part of our program, both for building fitness and building friendships. I want them to enjoy time off from school and time with their families but I also hope that they recognize the value of the summer program enough to place it up near the top of their priority lists.  Our team is full of guys who work really, really hard and will do anything for each other.  We have a great time at practice but also know when to turn on the focus. There are always going to be areas we can improve upon. I think one of those target areas for the upcoming track season is going to be integrating the Varsity guys more with the rest of the squad so they can share their wisdom and model positive habits to the next group of Lancer harriers.

10) Who are your current and past coaching mentors? Who do you lean on for advice during the season?
All of the coaches I've mentioned thus far I consider mentors: Coach Curley, Coach Saso, Coach McRaven, and Coach Kennedy. Legendary Saint Francis Coach Tom Tuite has also been an amazing supporter and mentor to me since I started coaching. I lean most heavily on my own staff throughout the season for coaching advice, especially my brother and roommate Sam Pompei, who ran at Saint Francis and then UNC-Chapel Hill. I also bounce ideas off former college teammates who are now coaching at both the high school and collegiate level throughout the country.

11) Some quick hitters. Favorite XC invitationals? Favorite XC course? Favorite XC workout? Favorite TF event? Favorite TF workout? Favorite free time activity?
Favorite XC Invitational: Clovis, XC Course: Crystal Springs, XC Workout: 1k Repeats, T/F Event: 3200m, Track Workout: Ladder Workout, Free Time Activity: Reading Biographies

12) Anything else you would like to add.
Thank you for all you do to promote our sport!

Thank you very much for your time Philip! AJC

California Coaches Association Year End Awards

You can read the press release for the boys cross country coach of the year, Monte Vista's Mike Davis (on the left with former Campolindo coach, Chris Walsh) at this LINK. You can also check out the rest of the award winners at the link below which includes the girls cross country coach of the year, Aptos coach, Dan Gruber and boys track and field coach of the year, Amador Valley's Peter Scarpelli.

http://www.calcoachesassociation.net/

Marin briefs: Tam cross country coach receives state honors

"Tam High cross country coach Sylvia Goodman was among the 16 California Interscholastic Federation’s Model Coach Award winners for 2015-16 announced on Monday."

Marin briefs: Tam cross country coach receives state honors

My interview with Sylvia from 2009 can be found HERE.

Also named was Kay Nekota, Vacaville HS XC & TF coach and athletic director.

A complete list of all the coaches can be found HERE.

Trinity County teen aces ACT test

Along with recording a perfect score of 36 on the ACT exam, Ben Harper (Trinity HS in Northern Section) made the podium this past XC season by finishing in 10th place in Division V race at CA state meet. He also has PRs of 1:59.11, 4:23.47 and 9:28.28.

Newspaper article link HERE.

Documentary Video: Running for Pride - Liberty High School

If its alright, I would like to share my athlete's video with the XC community on CrossCountryExpress. He is a young and aspiring film maker and spent an insurmountable amount of time on the documentary. I believe his audience needs to be widened because of the amount of effort he put into this. The documentary covers our entire 2015 cross country season at Liberty High School. He recently entered an edited down version into the Hollywood International Independent Documentary Awards (HIIDA) and won "Best Feature - Student"! The director, editor, and student athlete of mine is Alec Douglas. The film is called "Running for Pride: A Cross Country Documentary".

A couple of video credits in this version of the film include short clips from YouTube from "JesuitTrack" and "Aggiemacks".

The video is a cool, 58 minutes long.. but it is a fun video and worth the watch. I believe that the greatest thing about this documentary is that so many other cross country teams can watch it and relate to it!

Thank you,

Eric Morford

Liberty HS Cross Country Coach

All-Empire Cross Country Teams

In the better-late-than-never department...
All-Empire boys cross country: Santa Rosa’s Daniel Pride is runner of the year
All-Empire girls cross country: Delaney White is runner of the year

Catching up with Mission (SF) senior runner, Salem Bouhassoun

Today we chat with Mission high school senior runner, Salem Bouhassoun. He ran PRs of 1:59.27, 4:20.88 and 9:14.67 during his junior track and field season. This past cross country, Salem had top 5 finishes at the Hoka One One Earlybird, De La Salle/Carondelet and Stanford Invitationals. Following his victory at the San Francisco Section meet (photo to the left courtesy of Thomas Benjamin), Salem finished in 19th place in the Division III race at the California State Cross Country meet. Salem's twin sister, Nour, was featured in an article titled "The Chilling Rise of Islamophobia in Our Schools." which you can read at this LINK that details the hardships of Syrian refugees.

1) Where were you born and when did you come to United States? How much of an adjustment was it coming to a new country?
I was born in Syria, in a small city named Swieda. I lived there for 14 years and immigrated here the summer right before my freshman year in high school. The biggest adjustment I had to go through was learning English so I can make new friends, meet new people, and figure out what I want to do with my life. It felt hard in the first couple months because I missed my friends, relatives, and country. But that motivated me even more to learn English faster so I can create a new social life for myself. I am glad I was able to overcome that quickly and adapt to my new environment within a year.

2) What sports have you played aside from cross country and track and field? When and how did you start running?
I played a lot of soccer as a little kid at school during PE classes or in front if my house. Sometimes my friends and I  would play with water bottles or soccer balls made out of socks just because we used to play all the time and sometimes we couldn't find soccer balls available. In 7th grade I found my talent in swimming after I learned how to swim in one day. I became so good at it and had the dream of coming here to the U.S to become a famous swimmer. But my parents couldn't spend money on me swimming and my school did not have a team so I had to choose a different sport. As a freshman I played soccer and then wrestling. The soccer coach used to make us go to some of the XC races so we can get more fitness that will help us in soccer, and thats is how I was introduced to XC. When I became a Sophomore, I decided to focus on one sport so I chose running to be active throughout the whole year since there are two seasons with cross country and track and field.

3) What were some of your highlights from your sophomore seasons in XC and TF?
It was very motivational for me to place 6th place at the all-city finals and make it to the State meet in Cross country even though it was my first year and I had only been running for about 2 months at that time. That was my biggest highlight in the sport and my teammates were so excited for me that they threw me in a mud puddle after the race. That proved to me that I have a lot of potential in the sport.

4) What about from your junior seasons in both sports?
As a junior, I saw a tremendous improvement after I learned that off season mileage makes a big difference on your season performance. I improved by 2 minutes and 18 seconds in XC, and went from placing 186th as a sophomore to 45th at state finals. In Track, I was even more fitter, and I was much more experienced when it came to racing. I also improved by a minute and 4 seconds when I went down from running 10:18 as sophomore to running 9:14 as a Junior. I was also the the city section champion in the 1600m and the 3200m which I consider a big accomplishment. I was very happy that I also got the chance to go to some very competitive meets and get the chance to race at state finals and against fast guys throughout the whole season.

5) What do you feel was your breakout race that put you on the running map in Northern California?
I think my breakout race was at the Arcadia invitational when I ran an unexpected 9:15. My previous personal record before that race was only a 9:29 so I was not really expecting to shave off that many seconds two weeks later.

6) How has your training changed from your sophomore year to now?
My sophomore year, I was only running about 20 miles a week with one workout, and sometimes only training 3 days a week. I used to come into my season out of shape. I also still did wrestling in between XC and Track during that year. But now, I average about 60 miles a week and I am always fit and ready early in the season from the miles I run in the off season.

7) Who coaches you and how has he helped you develop in the runner you are today?
My school never had a history with running. I was the only serious runner on the team as a junior with only a couple other runners who used to show up once a week for fun. I met Coach Octaviano Romero through my old teammate when I was a sophomore. He works for a sales company that is an hour a way from the city but is really into running and loves to coach. After his nephew graduated, he noticed my talent and decided to stay with me to coach me. He is working right now as volunteer coach for our school coaching me and one other sophomore named Mateo who has recently been stepping up.

8) What does a typical training week look like for you? Any double runs? Longest run? Typical pace per mile for most of your "easier" runs? 
A typical week in the middle of the season for me would look like this:
Monday: Tempo run
Tuesday: 8-10 easy miles at 7:00 min pace
Wednesday: Track Workout ( mile repeats, or 800m repeats etc..)
Thursday: easy 8-10 miles
Friday: day off or or easy 4-5 miles
Saturday: a race or another workout.
Sunday: Long run that ranges between 12-15 miles at a recovery pace.
Total miles would be about 55-65 miles.

9) Favorite XC course? Favorite XC meet? Favorite XC workout? Favorite long run? Favorite opponent(s)? Favorite track event? Favorite track invite? Favorite track workout? Favorite free time activity?
My favorite Cross Country course is the Stanford golf course. I love the grass there and the course is very flat and nice. Favorite XC meet is the State finals just because I always have fun going down to Fresno to see my fiends from other schools and race the day after, although I really hate the Woodward Park course. My favorite XC workout is long hill repeats, I feel that I was supposed to do more of those the past season. My favorite long run is running around Lake Merced then through Golden Gate Park. There are some nice trails and good trees to run by. I always meet a lot of runners on my way. My favorite Track workout is 400 repeats and we would usually do 18-20 of those at target 3200m race pace. My main event is the 3200m. My favorite track invitational is Dan Gabor. I love the feeling I get there and the weather, plus it is  the first Invitational of the year so I'm always excited for it. My favorite opponent is Eduardo Herrera (Madera South) even though I don't race him a lot or know him that well, but just because of how respectful and humble he is. I love my first opponent and section competitor Luis Aragon. He's very chill and our competition has made us great friends. Although I am looking forward to getting to know more elite runners that I will be running against more often this season like Sean Kurdy, Michael Vernau, Cooper Teare, and others. During my free time I love to swim. It brings a lot of memories to me. I also love bowling and I am really good at Yoga.

10) I believe you are in the midst of making your college decision. How much will running be a factor? What else do you feel is important for you when it comes to choosing your next school?
Running is going to be a big but not the only factor in terms of choosing my future school. I believe that I still have a lot of potential left in me and I want to make sure that I am picking the right program that will help me develop as a runner and help me achieve my future goals such as running and representing my country Syria in the Olympics. At the same time, I am looking at other factors like the academics, location, class size, cost and diversity. In the end, running will be a second priority for me as I want to focus on getting a degree at a medical school after excelling in a kinesiology or biology major during my 4-5 years at an undergraduate school. Therefore, I am looking at the best combination between all of these factors.

11) What are you most looking forward to this upcoming Track & Field season? What are some of your goals?
I am looking forward to staying healthy and injury free throughout the upcoming Track and Field season. Other than that, I think it would be nice and achievable for me to break the San Francisco section 3200m and 1600m records before I graduate, and maybe run a sub 9:00 for the 3200m and place top 10 at state finals if possible.

12) Anything else you would like to add.
I am really thankful for my Coach Octaviano Romero who got me to be where I am today. I also want to thank you for reaching out to me. I love reading about other dedicated runners on this wonderful website and learn about their stories.

Thank you very much for your time Salem! AJC

Catching up with Menlo School XC & TF coach, Jorge Chen

Today we chat with Menlo School XC, soccer and TF coach Jorge Chen. During his time at Menlo School, Jorge has accumulated many individual and team league and section championships. Over the past few seasons, Jorge has coached double CCS track and field champion Maddy Price, Footlocker finalist Lizzy Lacy and the NorCal sophomore runner of the year, Robert Miranda.

1) What sports did you play before and during high school? What are some of your proudest achievements in sports during your pre and high school days?
--- I played soccer, and ran track and XC in HS along with playing tons of sports just for fun!  Proudest moments were in Freshman XC when we won Artichoke Invite as a Team, Coach Dooley was so proud of us youngens...Also winning CCS Top 8 in the 4x400M when we were seeded last (32nd) going into the meet, we defeated #1 seed Riordan that night...And coming in 2nd at Stanford Invitational in the 4x100M.

2) Who were the coaches that had the biggest impact on you as an athlete? What did you learn from them that you use to this day?
--- I'm truly very fortunate since I've learned tons from many coaches and continue to learn from my colleagues today, but the reason why I love what I do today is because of the late SMHS Coach Don Dooley who passed away my HS Jr. Year.  He was truly like a second father to me since he was very honest to us and taught us to be not only be great athletes but great people.  And a young coach named Albert Caruana took over the program who I continue to seek advice and learn from as well. hahaha ;)

3) Highlights from your four year college experience at Stanford?
--- Not many athletic highlights here unfortunately since I ran 2 years of Track and due to injuries switched over to Crew my last year at Stanford.  Our boat actually came in 2nd in Pac-10s for Lightweight 4+s.  But I've built many long-lasting relationships with my teammates that I still treasure today.

4) How did you get your start in coaching? What was your first coaching experience and what did you learn from that first season?
--- I began coaching Stanford Summer Girls Basketball Camp for 3 summers but I truly began to learn about coaching when I started at Menlo School coaching 7th grade girls basketball.  It was a true test of patience, connecting with students, and tons of fun actually.  I was lucky to have a good coach who I was assisting at the time - Joe MacDonald.  This was 14 years ago.  Time truly flies. :)

5) How long have you coached at Menlo? What sports have you coached at the school and what is the most sports teams you have coached in one school year?
--- I've been at Menlo for 14 years now and I absolutely love the kids, parents, and my colleagues.  I've made Menlo my home and really give my all to them and try to teach my athletes to be great ambassadors to their sport as well as citizens of the community.  I coach HS XC, Track and Girls Varsity Soccer along with Middle School XC, Track, Boys & Girls Soccer.  One school year I coached 12 sports teams which was crazy...but I took on the challenge and it was a blast!  Now I feel a little too old to do that again.

6) Who are some of your more outstanding athletes that you have coached at Menlo and what were some of their achievements?
--- There are too many to name since many athletes who didn't go on to run Track or XC went on to do great things in other sports but my main outstanding HS Track & XC athletes were the Parkers (Sam 800M league record holder & Max just a beast), Maddy Price (400M/200M CCS back to back double champ), Lizzie Lacy (D4 CCS Champ & Footlocker Nationals 10th place), and currently Sophomore Robert Miranda (XC & Track distance runner pictured above following his state meet race).  I still keep in touch with them and I learn so much about coaching from my athletes as well.

7) Who are your coaching mentors that you lean on for advice during the different seasons you coach?
--- You for Track & XC, as well as great coaches like Rob Collins (SLV), Ken Wilner (SHP), and many others.  Also, my own staff of phenomenal coaches Sean Weeks (pictured above), Tricia Lord, Tina Lount, & Donoson FitzGerald along with many of my Menlo colleagues (Buffie Ward and the Great Bill Shine, to name a few,) who always give me great coaching advice and pointers to become a better coach.  I truly believe that the head coach of a program is only as good as his/her staff.

8) Aside from the training plan that they follow, what would you say are other important factors that are equally as important for athletes?
--- I believe in athletes staying healthy by listening to their bodies.  And as a coach to actually plan our workouts that will fit the athletes and not the way around.  But I am actually very happy that you asked this question since I believe that NUTRITION is the Key to Success in my athletes, especially female runners; and as caring adults, coaches and mentors, we should truly encourage our athletes to not only eat healthy but to eat enough to fuel their bodies!  And another thing is to make practice fun by changing things up!

9) How do you feel you have changed as a coach from when you started to now? What do you feel like you do now that has really helped your athletes?
--- When I look back at myself 14 years ago, I just laugh at myself.  I used to take wins and losses very seriously and personally, but now I truly try to not only teach my athletes the sport and to enjoy it, but the most important thing I try to teach my kids is LIFE LESSONS.  If I can change one kid's life through sports, I wouldn't exchange that for any trophy.  I believe that my athletes really trust me that I care about them.  I spend many hours doing research in running and try to teach my athletes what I've learned with a touch of fun added to it and they really digest it well with good results.

10) What do you feel is the most important part of your job when it comes to dealing with high school students?
--- Again, I believe my main job is to teach HS students LIFE LESSONS in order to be great & caring people in this world.  To actually make a difference in this world, no matter how cheesy it may sound... :)  To be a good teammate since Track & XC truly is a team sport at Menlo, and that there is no shortcut to GOOD OL' PLAIN HARD WORK!

11) What would be your advice for a young coach that is just starting out and what can he or she do to be effective coaches for their teams?
--- To not allow your youth or inexperience hinder your coaching abilities.  To just truly care about the ATHLETE and connect with them first, then everything else will be added.  As coaches, we are here to help the kids to learn and enjoy their journey.  And don't be afraid to ask for help or advice at any time.  We are all in this together to help the future athletes of this country.  And one main advice that I live by as a coach is: It's all about the KIDS, not us coaches; as soon as we think it's about us, that's when we become bad coaches.

12) Anything else you would like to add.
---Thank you so much for allowing me to share my passion on your blog Coach!  We have so much talent around this area and I hope we can all work together to help develop these amazing kids.  And Thank you Coach for contributing so much to NorCal HS XC & Track through this site!  Good luck to Everyone & as my old HS Coach Don Dooley would say: GO RUN 1!

Thanks a lot for your time Jorge! AJC

Catching up with Skyline HS (OAK) senior runner, Zachary Katzman

Today we chat with Skyline senior runner, Zachary Katzman (photo to the left courtesy of UC Davis). This past season, Katzman had one of the finest seasons by an Oakland Section athlete in recent memory. He won the Ed Sias Large School race in 10:07.8. He finished in 4th place at the Stanford Invitational Division III race in 15:46.5. His official high school season concluded at the California state meet where he finished 15th in the uber-competitive Division I race (15:25.0). For his efforts throughout the season, Katzman was named 1st team all NorCal. Katzman's PRs during the 2015 Track & Field season including a 4:24.95 mile and 9:20.20 3200m.

1) Looking back at this past XC season, what would you say was your best race? What are some of your proudest accomplishments?
This past season was only my second high school cross country season - I ran club track / XC from 6th through 10th grade. By the beginning of the year, I had finally adjusted to the new training and racing styles, and this showed early on when I won the Ed Sias Invitational. Later on, a comfortable 16:00 solo at the Oakland Athletic League City Championships was a great tune-up for the next couple of weeks. However, I think my best race was at the state meet, where I set an Oakland Section record and improved upon my 2014 place (151st) by 136 spots. That performance was quite encouraging for the upcoming track season.

2) What was your training like during the summer? Did you do anything differently than previous summers? Typical weekly mileage? Workouts?
During the summer, we mostly did base training. My mileage was around 55-65 miles/week, and most of our workouts were geared towards endurance development. This was similar to summer training in 2014; however, I had trained differently with my club team - more workouts, less mileage runs.

3) Any bumps along the way during your season? Any challenging races that made you even more determined for the next race?
I hurt my IT band in mid-September, so I had to cut back on training during the week of Stanford Invite. Though it made the race challenging, the most difficult part was hardly running at all during practice. Luckily, I recovered quickly, so the time I took off was well worth it.

4) What does a typical training week look like for you? Longest run? Typical pace for most of your runs? Training partner(s) or are most of your runs solo? Morning runs? Weight work?
Monday: Controlled run
Tuesday: Easy run
Wednesday: Workout (tempo, mile repeats, hill repeats, etc.)
Thursday: Controlled run & hip mobility
Friday: Easy run
Saturday: Race/Workout/Long run
Sunday: Recovery
*Controlled and easy runs are mileage but at slightly different paces.

My longest runs are 14 miles. I usually run 6:00-6:20 pace for mileage. Most of my runs are solo, but we recently started a new system in which a faster pace group runs easy on the next fastest pace group’s controlled run. We do this 1-2 times a week, and it’s been great to run with my teammates more often. I run in the morning primarily for enjoyment. We do several strength circuits and core work each week but no weights.

5) From your own experience, what do you feel like has really worked for you training wise? What changes have you made as you got more experienced as a runner?
Training with high intensity - not necessarily greater volume - seems to work for me, but I think this depends on the person.

After alternating between track and football in middle school, I got more serious about running once I started high school (still running club). At that point, I started running year-round and got more competitive in racing, rather than doing it just for fun. Since then, I've only made minor changes, although transitioning into high school track / XC was challenging. I think that for most athletes, maintaining the same training style is more effective than routinely making big changes.

6) Who are the people that have been the most influential in your success? How?
Coach Willie White, my club coach, played an instrumental role in my development not only as an athlete, but as a person. Over the five years we worked together, he helped me find my passion for running and, once I was ready, pushed me to improve and compete at my best. Coach White continues to be a mentor and never stops supporting me.

Coach Seán Kohles and Coach Javier Alvarado have been role models for me ever since I joined Skyline’s team. They are willing to offer advice and support regarding everything that's important to me. They’ve also been a huge help in the college search, application, and recruiting processes.

7) Why has running been so important to you? What have you learned from being a runner?
I love running. It’s become a part of my identity and has helped me develop many non-athletic assets, traits, and characteristics that I value greatly.

8) Favorite XC course? Favorite XC invitational? Favorite XC workout? Favorite opponent(s)? Favorite long run? Favorite TF invitational? Favorite TF event? Favorite TF workout? Favorite free-time activity?
- XC Course: It’s a tie between the Joaquin Miller Park and Skyline HS courses. Joaquin Miller is extremely hilly, but it’s the traditional home of the Oakland Section Finals. Being a part of that history - and not worrying about time - is a blast. The Skyline course is also hilly but a lot faster, making it a good place for quick solo times.
- XC Invite: Ed Sias Invitational. I love the atmosphere of the meet, and it’s a great season opener. Plus, it’s fun to run a 2-mile for cross country.
- XC Workout: Tempo
- Opponents: Anyone who presents a challenge. I live for a competitive race.
- Long Run: Bayview Trail. Skyline is right next to a number of beautiful city and regional parks, and we’re lucky to have the opportunity to run through them nearly every day.
- T&F Invite: Dublin Distance Fiesta
- T&F Event: 3200m
- T&F Workout: Longer interval work (1000’s, ladders, etc.)
- Free-time Activities: Outside of running, I’m in Skyline’s jazz, concert, and marching bands. I also recently earned my Eagle Scout rank. In my free time, I enjoy playing music, camping, backpacking, and most outdoor activities.

9) Have you decided yet where you will attend college next year? If not, how much of a factor will running be considered when it comes to choosing your next school?
I haven’t decided on a college yet. Running will be a big factor in my college choice, but academics and other factors are also very important.

10) Looking ahead to the track and field season, what are some of the invitationals you are really looking forward to and what are some of your goals that you would like to share?
I’m looking forward to the Dublin Distance Fiesta. I hope to qualify for and run in the Arcadia night meet. A solid performance at the state meet is another big goal of mine.

11) What is your advice for a young talented runner with aspirations of being a section/state champion in the future?
Enjoy the entire process. Mastering any skill is all about repetition. One massive workout or race doesn’t translate to long-term success - it’s finding what works for you and committing to it day after day that leads to results. And success is much more satisfying if you are able to appreciate the journey.

What you do outside of training is often more important than you might think. Managing these factors (recovery, injury prevention, sleep, eating, stress, etc.) effectively goes a long way.

Trust what your coach(es) have you do, but don’t be afraid to ask why.

12) Anything else you would like to add.
Special thanks to my family for their support. A big thank you to my teammates and coaches for embracing me as a junior and newcomer to the team and to Coach White and East Oakland Track Group for their tremendous impact on my life. Thanks as well to my fellow team captains and anyone else I may not have mentioned.

I’d like to give a shout-out to the Oakland Tech girls team and Johanna Ross for setting the state meet team time record and individual record, respectively, and to the Tech boys team and Nick Kleiber for their school record performances. I would also like to recognize the entire Oakland Section for not only accepting, but thriving on, the recent changes we’ve made to improve our section.

Thank you for the interview and congratulations on your team’s success this past season!

Thank you very much for your time Zachary! AJC

Catching up with JFK (Fremont) senior runner, David Frisbie

Today we chat with John F. Kennedy (Fremont) senior, David Frisbie (photo to the left thanks to Erik Boal of DyeStatCal). This past cross country season, Frisbie won the NCS Division III race breaking the 15 minute barrier and running 14:58.2 on the Hayward HS course. That time ties him for the 5th fastest time run on that course in NCS Division III action with former Campolindo runner, Thomas Joyce. Frisbie followed that race with a 5th place finish at the California state meet with a 15:20.9 finishing time. For his outstanding end of the season, Frisbie made the 1st team all-NorCal team.

1) Looking back at this past XC season, what would you say was your best race? What are some of your proudest accomplishments?
I probably think that my best race was either NCS or state. Both were great races for me. My proudest accomplishment definitely has to be my NCS win. I finally broke 15 minutes on the Hayward course and added an NCS championship under my belt.

2) What was your training like during the summer? Did you do anything differently than previous summers? Typical weekly mileage? Workouts?
Training was a little hard to do mainly because I was training by myself during all preseason and to be completely honest the motivation just wasn't there until I started running with some guys during the regular season. The only thing I did differently was watch my mileage more. Even though my mileage was relatively low all season, I averaged between 50 - 53 miles per week. Same work outs like last season. A lot of mile repeats, 800s and 1200s. A few tempo runs but not a lot which probably wasn't good.

3) Any bumps along the way during your season? Any challenging races that made you even more determined for the next race?
Early on in the regular season was pretty rocky for me. It was mostly because I didn't have a lot of base training during the summer. I had a few challenging races. Probably the most difficult one had to be the Stanford Invitational. It was probably one of my worst races but every race after that wasn't so bad. I was determined not to have any races like that and I knew I had to get back on track.

4) What does a typical training week look like for you? Longest run? Typical pace for most of your runs? Training partner(s) or are most of your runs solo? Morning runs? Weight work?
I always ran 5 - 6 days a week. Only 5 days if I really needed. Five days maybe 2 or 3 times through out the season. My weekly long runs ranged from 13 to 15 miles averaging 6:30 to 7:00 pace. For interval work, 4:50 to 5:00 pace. Most of my mileage runs were solo. Interval workouts were me and few of my school teammates but mostly guys from other schools and other sections (CCS). Morning runs every Monday and sometimes Fridays before school. Not so much with the weights but a lot of core.

5) From your own experience, what do you feel like has really worked for you training wise? What changes have you made as you got more experienced as a runner?
It was mostly getting more sleep and watching what I ate but I wasn't too strict although I did watch my protein intake. Overall, no really big changes.

6) Who are the people that have been the most influential in your success? How?
The people who have been the most influential on me are definitely my parents but not just them. My current coaches and past coaches definitely play a roll for my success. Al McGaughey, Willie Harmatz, Lee Webb, Mike Dudley, and Jerry Craft. They all took me under their wings and helped me believe in myself, had my back no matter what, been there for me on and off the track, helped me with academics, home life, and of course running. I can't thank my coaches and my parents enough. You guys don't just play a huge roll in my success but also my life.

7) Why has running been so important to you? What have you learned from being a runner?
Running is so important to me because I love it so much. Going into high school there was no way I thought I would be getting college offers. Running is now taking me places. What I have learned is to always stay humble. To me, it doesn't matter how many wins you have or how many records you've set, you have to remain humble. That's what my coaches and parents taught me and its something I believe.

8) Favorite XC course? Favorite XC invitational? Favorite XC workout? Favorite opponent(s)? Favorite long run? Favorite TF invitational? Favorite TF event? Favorite TF workout? Favorite free-time activity? 
My favorite XC course would have to be Hayward HS course. Not too many hills and not too flat. Just perfect to me.
Favorite XC invitational would definitely have to be Mt. Sac. Mainly because I love traveling and it's such a huge meet with great competition.
My favorite XC workout is definitely mile repeats on the grass. Lace up the spikes and feeling that lactic acid in your legs. Feels bad but good at the same time. I honestly don't know why.
I don't have a favorite opponent.
Every long run is a great run. As long as you're out there getting the miles in, it's good for me.
Favorite TF invite would have to be Arcadia. Great meet and great competition. Racing against the nations top runners.
Definitely 1600. Without a doubt.
Favorite work out would have to be 400 repeats. Again, I don't know why but that's my favorite workout.
I love to hang out with my girlfriend and go on Twitter and Instagram. If you know me, that's what I do a lot. Lol.

9) Have you decided yet where you will attend college next year? If not, how much of a factor will running be considered when it comes to choosing your next school?
I haven't made my decision yet but running in college will play a huge factor.

10) Looking ahead to the track and field season, what are some of the invitationals you are really looking forward to and what are some of your goals that you would like to share?
I would definitely like to go back to Stanford and Arcadia invite because those are big meets and I didn't do too well last year. So pretty much just go back and do better than what I did last time. I want to make state in the 1600 and then qualify to the state final.

11) What is your advice for a young talented runner with aspirations of being a section/state champion in the future?
Coach Lee Webb at Logan HS always says "you have to believe to achieve" and that's exactly what I would say.

Thank you very much for your time David! AJC

Catching up with Lowell HS senior, Kristen Leung

Today we chat with Lowell HS senior, Kristen Leung (Thomas Benjamin photo to the left). She had a breakout junior Track and Field season highlighted by several outstanding anchor efforts on her school's distance medley relay teams as well as individual times of 4:55.35 in the 1600m and 10:53.11 in the 3200m. This past cross country season, Leung had a terrific season culminated by a 5th place finish in the Division I race at the California state cross country meet and a huge personal record of 17:35.9 on the Woodward Park course.

1) What sports have you participated in competitively aside from XC and TF? When did you get your start in running?

I played basketball and ran the 400m for track in middle school for fun and wasn't very good at either sport. I only had an inkling that I might like long distance running because when I ran the mile for PE, I was that crazy kid who talked during the run and ran extra laps  because of the high I got from it. However, I really didn't realize that a person could run more than a couple miles until I discovered running in my freshman year of cross country.

2) What do you remember about your freshman experiences in both sports? Highlights?

Oh, I had a blast my freshman year. Everything was so new and exciting.. It was the zaniest idea to me that I could run the same distances that I thought one could only travel by car and explore the beautiful nooks and crannies of San Francisco by running.

In retrospect, I think I was the purest runner, running for my love of running, back then before I was exposed to competition. Even though I ran by myself in most of my races, I was innately motivated to push myself to my PRs, and did so consistently. I miss that ability to run at my best without competition, with myself as my biggest competitor.

3) Did you do anything differently before your sophomore cross country season over the summer?

Before my sophomore cross country season, I ran every so often but didn't really know what to do as a freshman. My team doesn't hold off season practices, and my cross country coach is different from my track coach so there's no one telling us what to do in the summer. It wasn't until the past two years that I've realized the importance of the offseason, trained consistently over it, and organized team practices as a co-captain.

4) Where in your high school career do you feel like you made your biggest jump in terms of improvement as a runner? What do you feel led to your improvement?

My biggest improvements have been in the past cross country and track seasons, where I jumped from running a 19:37 at Woodward Park to a 17:35, and a 5:11 1600m to a 4:55. As aforementioned,  I didn't realize how big of an impact offseason training could make on my season performances until  my junior year. When I did, it led to my successes in those two seasons. My increase in mileage from 25-35 to 40-45 miles per week contributed to my improvements in the past cross country season too.

5) What does a typical training week look like for you? Morning runs? Strength work? Typical long run length? Pace of most of your runs?

A week in my midseason training depends on when my league meets are, as they can be on any day of the week, but a sample week could look like this:

Sun- Long run, 8-10 mi @ 7:30-8:00
Mon-  7 mi run, 7:00 pace
Tues- Tempo run @6:05-6:15
Wed- Pre-meet, 4.5 mi
Thur- League meet, 1 mi warm up+1-3 mi cooldown
Fri- Recovery run, 7 mi
Sat- Rest

Weekly mileage: 40-45

We do team core workouts at least once a week, and I try to fit in a few strengthening exercises after every other run.

6) You have different coaches during your cross country and track and field seasons? Is that something you are used to now or is there a transition period every season?

Having different coaches for track and cross country is not really something I have had to get used to, as it's just something that has always been. 

I actually like the situation. Having different coaches offers variety in training philosophies and attitude. One of the coaches is more focused on competition,  while the other is more focused on offering his runners enriching life experiences. 

The only real downsides are the offseason where we have no official coach, and that the two coaches don't particularly like each other because of a feud they had a number of years ago...it's like having divorced parents.

7) You finished in 5th place at this year's CA state XC Division I race running 17:35.9. During your first three state meet appearances, you finished in 127, 122 and 115 respectively. What was your goal heading into this state meet and why do you feel, you had such a dramatic improvement?

Well, for starters, I've never really performed at my best at state meet for various reasons. It's at the end of the season, my team tapered too much/too early, I was injured, ate too much, etc. But, as all the cross country t-shirts tell us, there are no XCuses. I buckled down this season and stopped making them.

There were a lot of smaller improvements (some of which I've already mentioned) I made to make my bigger improvements this season:

*Increased offseason training- I kept my entire summer free of internships and summer programs to focus on my training
*Increased mileage- Would run from 25-35 mi/wk in the past, maintained 40-45 mi/wk through this season
*A healthier, stronger mentality- My senior year has been a culmination of my four years as a runner, and I believe it's shown most in my greatest running asset-my mental strength
*Tapering smarter- I did some funky end of the season stuff in the past... 200m "easy" workouts, nearly a month of easy running... it clearly didn't work. 

As to what my goal heading into state was, I was unsure of what to expect. We used to estimate our state meet times would be  a minute faster than our home course times (the SF section course was extremely difficult), but our course changed this year so I didn't have much to go off of. I hadn't faced competition during the season. No runner from my section has ever placed better than 10th. Even running blogs like yours said I was a wildcard, and, honestly, I didn't know what my full potential was either. 

However, the uncertainty of my abilities freed me from external pressure to perform that runners often get psyched out by and I lightly decided to myself to shoot for my Mt. SAC time (17:36), because I felt I could, and/or place in the top 10. I ended up exceeding my expectations and doing both. 

8) Favorite XC course? Favorite XC invitational? Favorite XC workout? Favorite long run? Favorite track event? Favorite track invitational? Favorite track workout? Favorite Lowell tradition? Favorite free time activity?

Favorite XC course: Mt. SAC
It was my team's first time going down to it this year, and we heard so many scare stories about it, but I ended up loving the course. It felt like it was made for cross country with the challenging, fun switchbacks and hills in just the right places during the race. Loved the cute posters from Brooks throughout the race too. The best races are the ones that make it fun. 

Favorite XC Invitational: Nike Pre-Nationals
Lowell has only gone once while I've been here, but we team had the best time ever. We flew up to Portland, got to explore the city, karaoke, stay at a fancy hotel...we made so many good memories there. To top it off, the Nike people treated us well, with a tour of the Nike campus, a dinner with all the competing teams, and a Q&A session with Jordan Hasay. We didn't even mind the pouring rain, mud, and hay bales we had to jump over on the horse track the race was on. 

Favorite XC workout: Our assistant coach introduced a new workout this year where you have to run 800m or 400m repeats, getting the same time or better each repeat. If you are off your time more than once, you end the workout. The real challenge- no looking at your watch!

Favorite long run: Any long run with the team. The biggest goofballs I've ever met are on the team, and we always end up having these hilariously nonsensical conversations during runs and discovering beautiful parts of San Francisco. The other team captain brings along speakers and we all bellow Taylor Swift songs. 

9) Do you have any good (humorous) Andy Leong stories that you can share with my audience?

Oh geez. Too many. Andy is a huge character, and the heart of team. It's hard to describe him to another person, but just imagine a fiery older Asian man with the attitude of a kid from the hoods of San Francisco, the sensibility of an accountant, and the heart of a someone who acts as a father to a team of over 150 runners. Also a mustache, ancient cellphone on a neck lanyard, fanny pack, Lowell baseball cap, white crew socks, and sandals. This guy has cussed out Harvey Milk, George Moscone, every careless driver who has ever crossed him on the streets, and probably you too, but he defends his team with a wild fire to rival those in the dry lands of SoCal. (He's adamant about making a name for Lowell there)

10) Have you decided what college you will attend next year? If not, how much will running be a factor in your decision?

Nope, not committed yet. Before the past year, I  couldn't imagine being a collegiate runner, but life takes us to unexpected places and now I can't imagine NOT running in college. However, I'm looking for a balance, and don't want training to be so overwhelming that it hinders my academics, and vice versa. 

11) Looking ahead to the track and field season, what races are you most looking forward to and any goals that you want to share?

In the past, I've trained mostly for middle distance because my team had a strong DMR (4th fastest time in the nation last year!) and 4x800m, but with my successful XC season, I'm hoping to focus on longer distances more and run the 3200m at the Dublin Distance Fiesta to (hopefully) qualify for the Arcadia Invitational 3200m.

In my best event, the 1600m, I'm aiming to sub 4:50, which isn't too far off from my current PR of 4:55.

12) Anything else you would like to add.

It definitely takes a hard-working, determined runner to be successful in cross country, but one has to pay respect to the huge amount of luck that is involved in any success. I am blessed to have such a supportive circle of coaches, family, teammates, and friends who inspire and encourage my running. I wouldn't be where I am today without them. 

Thank you for reaching out to me for this interview and for all the work you put into this blog! I love reading about fellow runners and updates in world of NorCal XC, and it's an honor to be a part of it.

Thank you very much for your time Kristen! AJC

Cooper Teare Day

Alameda Mayor Trish Herrera Spencer visited#SJND today to make a special proclamation for one of our student athletes.
For his accomplishments and success this cross country season, Mayor Spencer proclaimed January 15 as Cooper Teare Day in Alameda! A huge congrats to Cooper '17 and his family.

XC All-League teams for NBL, SCL and NCL

You can find them at http://www.redwoodempirerunning.com/

Catching up with Granada senior runner, Megan McCandless...

Today we chat with Granada senior runner Megan McCandless. This past season, Megan had her best cross country season to date with multiple course records, a section championship, a 2nd place finish at the California state meet which qualified her for NXN.

1) What other sports have you played aside from cross country and track and field? When did you start running? What were your PRs in track before high school?
I have always enjoyed running. When I was in elementary school, my dad would participate in community races and I would run the kids' mile. Because I liked running, I wanted to join a competitive team. My parents made me try a bunch of other sports first, though. I had to try softball, volleyball, and basketball before I was allowed to run more. In seventh grade, my parents finally let me join a USATF club team, the Pleasanton Heat. My PRs in track before high school were 5:15ish for the mile and 10:48 for the 3000m.

2) What were some of your proudest accomplishments during your first three years in high school in both sports?
Some of my proudest accomplishments during my first three years of track and cross country were placing 8th at last year's XC State Meet and qualifying to State my Freshman and Sophomore years in Track.

3) When do you feel like you started to embrace running and it became really important to you?
I really started to embrace running when I joined the Pleasanton Heat, and then it became even more
important to me when I started running for Granada.  At Granada, there was such a positive team
atmosphere and the Seniors really motivated me. Now, with all the Freshmen on our team, I want to do well so they can see what is possible.

4) What does a typical week look like for you as far as training? Morning runs? Weight work? 
Total weekly mileage? Longest run? Pace during most of your runs? Usual training partners?
A typical week generally has two workouts mid-week and a long run on Saturday. During the main part of last season, I doubled five days a week in a cross country first period class. I also went to the gym about two times per week. I normally train with the Varsity boys. My runs are at typically 7 minutes/mile or a bit faster, although there will be some runs where we go under 6 minutes for the last mile. My longest long run was 14 miles, and I have run a lot of 12 milers. I normally cross train on  Sundays. Biking is my favorite cross training activity. All together my mileage was 55-60 miles per week most of the season.

Here is the week of the EBAL center meet:
Monday: morning-4 miles, afternoon-easy 6 miles plus strides
Tuesday: morning-4 miles, afternoon - easy 4 miles as a pre-race
Wednesday: race day- 7 miles, including warm-up, race, and cool-down.
Thursday: morning- 4 miles, afternoon - 6 miles plus strides
Friday: morning- 4 miles, afternoon  - 5 miles hilly. Lift weights
Saturday: 14 mile long run
Sunday:  Bike for about an hour and lift weights.
Total: 58 miles

5) Did you do anything different this past summer in terms of training?
This past summer I put in more mileage than I have before, and my mileage really increased once school started. I also biked a bit more.  Mostly, it has been a continuation of my training of the past three years. Also, Granada puts on its own running camp at Point Reyes, which helps with team bonding.

6) Looking back at your past season, what do you feel were your 3 best races? 
I feel that my best race was NXN, second-best EBAL Championships, and third-best State. At NXN, I  came in with no expectations; I was just incredibly happy to be there and raced only nine seconds slower than the State Championships in far worse conditions. It was nice to see Cate Ratliff do so well at NXN.  At EBAL, I broke the course record by 27 seconds (2.95 miles in 16:30) which really gave me a confidence boost. At State I was very happy with my time and second place behind Gillian Meeks who ran a terrific race.

7) Who are your coaches and how have they helped you get to your current level? What have you learned from them?
My USATF coach was Kevin McCarthy. He inspired me to be competitive in running while still enjoying it. Once I got into high school, Coach Mattern (Noel) really worked with me to do my best. He forced me to push myself harder than I ever thought I could, and it worked. He had also created a strong distance program with a great team atmosphere. My freshman year was Granada's third year winning EBAL and NCS in a row so we had an expectation of excellence. I felt if I didn't run my absolute best, then I would let down the team; it really motivated me to do well. This year, Coach Mattern's brother Coach Jeremy joined Granada's team. He added a positive spirit to the team that really helped us excel this year. He taught me that even if I have a bad race, I have to learn from it and then be satisfied with how I raced.  In the past, I would beat myself up if I didn’t meet my pace goal or set a PR regardless of the conditions.

8) Tell us a bit about your NXN experience. What were some of the highlights? 
I absolutely loved the experience at NXN, and I'm so proud that five Northern California girls qualified as individuals.  During my freshman year, I thought that it would be so cool if I could qualify, but I never really thought I could, so it was a dream come true. I loved watching the Elite Athlete Question and Answer session, being able to run with German Fernandez, and having Mo Farah give us a high-five before the race.  The pro athletes are amazing and friendly, and it was interesting hearing about their lives.  The race itself was a great experience and I enjoyed it immensely. It was so different to run in a pack of other fast girls which challenged and motivated me. It was also nice rooming and swapping training stories with Morgin Coonfield.

9) Favorite XC invitational? Favorite XC course? Favorite opponent(s)? Favorite XC workout? Favorite long run? Favorite TF invitational? Favorite TF event? Favorite TF workout? Favorite free-time activity?
My favorite XC Invitational is Clovis because both the Granada team and I have done well there.
My favorite XC course is Shadow Cliffs. It is pretty flat and at just under 3 miles you can run some very fast times. Also, it is where Granada has won EBAL, and even finishing 2nd this year was still a plus.
My favorite opponent is Brooke Starn from Monte Vista. Whenever we race, we both run super fast
times and it is a nice change from running by myself.
My favorite XC workout is either 4x1 mile at 5k pace or 5x1000m in Sycamore Grove Park at 5k pace. I love the longer repeats.We normally do all of our long runs in Sycamore Grove Park, so my favorite long run must be there, but the longer the run, the better.
My favorite TF Invitational is the Dublin Distance Fiesta. I love how it is focused on the distance events and how many heats of each event are scheduled.
My favorite TF event is the 3200m.
My favorite TF workout is 400m repeats. I feel like I can keep running them forever, no matter how hard it is to run each 400.
My favorite free-time activity is reading; I especially love sci-fi novels. When I can get away for the
weekend, I love backpacking and hiking in the summer and cross country skiing and biathlon racing
(skiing and shooting a 22 rifle) in the winter.

10) You are still in the midst of making your college decision. What are some of the key factors 
that will determine your decision?
I want to study engineering, so I've been focusing on schools with excellent engineering programs.  I also want to broaden my experiences and be of service to the country, so the East Coast is appealing and I am even considering the military academies.  While I want to continue running in college, the education is most important to me, so I am torn between running Division 1 or Division 3.  I used 2 of my official recruiting trips plus visited a number of colleges unofficially with my parents.

11) Looking ahead to the spring, what races are you most looking forward to and what are some of your goals?
I was disappointed with the end of my track season last year, so my primary goal is to qualify for the State Track Meet this year.

12) Anything you would like to add.
A big thanks to all my coaches and teammates. They have made running so much fun and rewarding.
Also, thanks to everyone I have raced against for making the races better and more exciting. Thanks to my dad for helping me cross train. And thank you for interviewing me.

Thank you very much for your time Megan! AJC

CCS parade set for Jan. 10 (Half Moon Bay)

A parade for the Half Moon Bay cross country team (and football team) for winning CCS. How many other cross country teams got a parade for winning their section?

http://www.hmbreview.com/news/ccs-parade-set-for-jan/article_3e8d3482-a9d3-11e5-884e-b36231f6f965.html

2015 All-NorCal Cross Country Team

http://lynbrooksports.prepcaltrack.com/ATHLETICS/XC/2015/allnorca.htm


Feel free to post your thoughts in the comment section below.

Donation to Cross Country Express

If you have enjoyed the pre-season, season and post-season Cross Country coverage on this website this past fall, a kind donation would be appreciated.  You can do so at the link to the right via PayPal. 

This site will remain a free service throughout the year but as you know, a lot of time, effort and money goes into the maintenance of a website.

Thank you to all of you that have contributed already.  It's very much appreciated. Those of you that can't donate or feel no reason to donate, no problem. I will always appreciate your frequent visits to this site.

California Cross Country Awards

Here are my awards for the entire state which is very similar to the awards I posted earlier for Northern California. Feel free to chime in with your additions or nominate other individuals or teams you think are more deserving for any of the awards I listed.

http://ca.milesplit.com/articles/171738-2015-california-cross-country-awards