Check out the message board under Cross Country Express banner...

To get more conversation going on this blog, I added a message board to the front page. Check it out and let us know what is the toughest workout you have done in the past (cross country and/or track and field).

1st Annual Redwood Empire Eggnog Mile...

Thanks to all who competed and helped out at the 1st Annual Redwood Empire Eggnog Mile! We had 20 finishers, which is amazing for a) a first year event, b) the weather, and c) the fact that, well, we all basically chugged a half-gallon of eggnog... Videos and pictures are forthcoming, but for now here are the results:

1. Alex Wolf-Root, 23 (Maria Carrillo '05, UC Davis '09): 5:35.9
2. Hugh Dowdy, 17 (Petaluma): 5:44.5
3. Spencer Hall, 17 (Casa Grande): 5:58.8
4. Bjorn Griepenburg 19, (Petaluma '08, UCSB): 5:59.3
5. Vojta Ripa, 20 (Healdsburg '08, Santa Rosa JC): 6:56.9
6. Rory McLeod, 18 (Santa Rosa '09, Arizona): 6:58.5
7. Nick Spector, 18 (Sonoma Valley): 7:11.2
8. James Ginn, 20 (Casa Grande '07): 7:18.1
9. Jonathen Izen, 18 (Sonoma Academy '09, UC Berkeley): 7:20.1
10. Jordan Guerrero, 15 (Santa Rosa): 7:30.4
11. Greg Fogg, 49 (Piner, Rancho Cotate, Santa Rosa JC, Chico, Alabama, Maria Carrillo coach): 7:50.3
12. Michael Pointer, 32 (Maria Carrillo coach): 8:01.8
13. Jason Petersen, 19 (Santa Rosa '09): 8:04.6
14. Eric Graham, 41 (?): 8:07.2
15. Kristin Charles, 22 (Rancho Cotate '05, UC Berkeley '09): 8:12.2 *1st Female
16. James Ramirez, 17 (Maria Carrillo): 8:18.6
17. Susan Graham, 49 (?): 8:25.4 *2nd Female
18. Jessica Graham, 18 (Maria Carrillo '09): 8:42.2 *3rd Female
19. Jacque Taylor, 18 (Casa Grande): 10:07.3 *4th Female
20. Selena Caruso, 15 (Sonoma Valley): 10:55.6 *5th Female

If there are any errors please let us know.

Hope everyone had a great time, and save the date for January 1st, 2011!

Alex Wolf-Root

Pictures coming up (get it...:D)...

Male and Female Winners: Alex Wolf-Root and Kristin Charles

Fleet Feet Sports SJS All-Section Cross Country Team

Sponsored by Fleet Feet Stores in Sacramento - Davis - Fair Oaks - Roseville - Stockton -
Vacaville

http://www.dyestatcal.com/?pg=dyestatcal-2009-Cross-Country--Rankings-December-31-All-SJS-JH&PHPSESSID=92fb32148ffd4c6b809a724674ed54e2

BOYS RUNNER OF THE YEAR

Kurt Ruegg, Senior, Napa. Won Stanford D1 race. MEL League Champion. D1 Section Champion with the day’s fastest time – 15:40, 15^th in the state in D1 with a time of 15:36 (3^rd fastest SJS time), 10^th at Foot Locker West and became only the second runner this decade from the SJS to qualify for Foot Locker Finals in San Diego where he was 32^nd. Coach: Roger Ruegg.

BOYS 1^ST TEAM

• Jared Lester, Senior, Fairfield. D2 Section Runner-Up with a time of 16:18 (6^th fastest SJS overall), 15:52 at the state meet (6^th fastest SJS overall). Coach: Dave Monk.
• Josh Mercado, Senior, Del Campo. D2 Section Champion with a time of 16:16 (4^th fastest overall), 15:56 at the state meet (9^th fastest overall). Coach: Bill King.
• Corey Coates, Senior, Davis Sr. DVC League Champion. 3^rd in D1 at section finals with a time of 16:16 (4^th fastest overall), 15:55 at the state meet (8^th fastest overall). Coach: Bill Gregg.
• Chris Kigar, Junior, El Camino. CAL League Champion. D3 Section Champion with a time of 16:00 (2^nd fastest overall), 5^th place at the state meet in D3 at 15:20 (fastest SJS time of the day). Coach: Tom Laythe.
• Trevor Halsted, Junior, Davis Sr. DVC League Runner-Up. D1 Section Runner-Up with at time of 16:05 (3^rd fastest overall), 15:32 at the state meet (2^nd fastest overall). Coach: Bill Gregg.
• Amjed Aboukhadijeh, Senior, Oak Ridge. SVC League Champion. 4^th in D1 at section finals with a time of 16:23 (8^th fastest overall), 15:53 at the state meet (7^th fastest overall). Coach: Rob Fairley.

BOYS 2^ND TEAM

• Adam Kelly-Strong, Senior, Jesuit. DRL League Champion. 4^th place in D2 at section finals (12^th fastest SJS overall), 16:36 at state (10^th fastest SJS overall). Coach: Walt Lange.
• Grayson Hough, Senior, Davis Sr. 5^th in D1 at section finals with a time of 16:28 (9^th fastest overall), 15:37 at the state meet (4^th fastest overall), 19^th in D1. Coach: Bill Gregg.
• Nathan Jackson, Junior, Big Valley Christian. Three-time D5 Section Champion. 16:59 this year at sections, 8^th place at the state meet in D5 at 16:13, a 35-second PR. Coach: Steve Neubaum.
• Matt Airola, Senior, Bret Harte. MLL League Champion. D4 Section Champion with a time of 16:38, 9^th place at the state meet in D4 at 16:02. Coach: Keith Maurer.
• Roberto Rosas, Senior, Grace Davis. MMC League Champion. 7^th place in D1 at section finals with a time of 16:33 (11^th fastest overall), Top 20 at state in D1 with a time of 15:39 (5^th fastest overall). Coach: Richard Antal.
• Steven White, Senior, Rocklin. SFL League Runner-Up. 3^rd place in D2 at section finals with a time of 16:19 (7^th fastest overall), 16:08 at the state meet (17^th fastest overall). Coach: Dan Pereira.
• Nathan Williams, Senior, Oak Ridge. SVC League Runner-Up. 6^th in D1 at section finals with a time of 16:30 (10^th fastest overall), 16:05 at the state meet (20^th fastest overall). Coach: Rob Fairley.

GIRLS RUNNER OF THE YEAR

Karlie Garcia, Freshman, Oakmont. Won her varsity race at Mt SAC in a time of 18:07 – fastest time of all freshmen. SFL League Runner-Up to Brooke Holt. D2 Section Champion with the day’s fastest time (18:11), 4^th in the state in D2 with a time of 17:52 (fastest overall SJS time), 3^rd at Foot Locker West and qualified for Foot Locker Finals where she finished 15^th and became the first girl from the Sac-Joaquin Section since Jen Schindler of Ponderosa (1996) - and only the third girl in SJS history - to be named a Foot Locker All-American (Top 15). Coach: Ryan Nugent.

GIRLS 1^ST TEAM

• Madeleine Ankhelyi, Freshman, Vista Del Lago. Won Clovis D3 race, SVC League Runner-Up, 3^rd in D3 at section finals with a time of 19:17 (7^th fastest SJS overall), 10^th at D3 State Meet with a time of 18:21 (2^nd fastest SJS overall). Coach: Mike Livingston.
• Shannon Harcus, Senior, Placer. Won Nevada Union, PVL League Champion, D3 Section Runner-Up with a time of 19:14 (6^th fastest overall), 12^th at D3 State Meet with a time of 18:25 (4^th fastest overall). Coach: Randall Fee.
• Emma Freeman, Junior, Del Oro. D3 Section Champion with a time of 19:13 (5^th fastest overall), 18:40 at D3 State Meet (9^th fastest overall), 9^th place at National Junior Olympics. Coach: Kevin Ostenberg.
• Hayley Scott, Senior, Oak Ridge. Won Hornet Jamboree, SVC League Champion, D1 Section Champion with a time of 19:02 (3^rd fastest overall), Top 25 at D1 State Meet with a time of 18:26 (7^th fastest overall), 6^th place at the National Junior Olympics. Coach: Rob Fairley. (note: Hayley is the 2-time Section Champion at 1600 meters.)
• Breanna Lewis, Senior, Sheldon. Won Frogtown Invite, 3^rd-fastest SJS girl at Mt. SAC (18:26), DRL League Champion, D1 Section Runner-Up with a time of 19:03 (3^rd fastest overall), 19:08 at the State Meet (16^th fastest overall), 5^th place at the National Junior Olympics. Coach: Glenn Rogers.
• Brooke Holt, Junior, Granite Bay. Won Del Oro, Rocklin, Nevada Union, Yolo Invites. SFL League Champion. D2 Section Runner-Up with a time of 19:25 (9^th overall fastest), 21^st at D2 State Meet with a time of 18:25 (5^th fastest overall), Top 30 at Foot Locker West. Coach: Angie Pozzi. (note: Brooke was the 2008 D2 Section Champion in cross country and is the defending Section Champion at 3200 meters in track)
  

GIRLS 2^ND TEAM

• Samantha Ralstin, Junior, Oak Ridge. 8^th in D1 at section finals with a time of 19:45 (16^th fastest SJS overall), 18:46 at the state meet (10^th fastest SJS overall). Coach: Rob Fairley
• Claire Miller, Freshman, Napa. MEL League Champion, 5^th in D1 at Section Finals with a time of 19:34 (10^th fastest overall), 18:49 at the state meet (11^th fastest overall). Coach: Roger Ruegg.

• Christine Bowlus, Senior, Davis Sr. 2^nd-fastest SJS girl at Mt. SAC (18:16), DVC League Champion, 4^th in D1 at section finals with a time of 19:24 (8^th fastest overall), 18:51 at the state meet (12^th fastest overall). Coach: Bill Gregg.
• Maryssa McDuffy, Freshman, Grace Davis. MMC League Champion, 3^rd in D1 at section finals with a time of 19:11 (4^th fastest overall time), 19:06 at the state meet (15^th overall fastest). Coach: Richard Antal.
• Courtney Crosta, Senior, Woodcreek. Won Trojan and Bronco Invitationals. 19:35 at section finals (11^th fastest overall), Top 20 at state meet with a time of 18:25 (3^rd fastest overall). Coach: Terri McKillop.

• Rebecca Hobby, Sophomore, Hughson. Won Bronco Invitational, TVL League Champion, D4 Section Runner-Up with a time of 20:06 (30^th fastest overall), 4^th place at D4 State Meet with a time of 18:25 (6^th fastest overall), only sophomore on the All-Section team. Coach: Joel Bernard.
• Breanne Mitchell, Junior, Bear River. Won Wildfire and Mariner Invitationals. PVL League Runner-Up, D4 Section Champion with a time of 19:56 (22^nd fastest overall), 10^th place at D4 State Meet with a time of 18:35 (8^th fastest overall). Coach: Chris Davis.

The Jacque Taylor Julie Nacouzi Rivalry 2009

From Jim Crowhurst of the Santa Rosa Press Democrat:

http://www.northbay.com/running/xcnationals.html

Catching up with Santa Clara University runner, Stephanie Wilson...

Today we chat with current Santa Clara University and former Archbishop Mitty HS runner, Stephanie Wilson. She is coming off a historic cross country season for Santa Clara as she became the school's first ever runner to compete in the NCAA championship race. Wilson took advantage of her one opportunity to run in the national meet by finishing in 28th place which gave her All American status. Considering her competitive but not spectacular high school cross country and track and field times, it's been quite an ascent for her to reach that level. Without further adieu, here is my interview with Stephanie Wilson.

1) When and how did you start your involvement with the sports of cross country and track and field?
The summer before my sophomore year, a middle school friend invited me to her high school’s Cross-Country practice. I already liked running and hiking, and after running with that team I decided to try out for my own high school’s team. My first year I wasn’t very serious though; I mostly did it to get in shape for soccer. I continued with Cross-Country the next three years, but I only ran Track my senior year of high school.

2) What were some of your personal records in high school for cross country and track and field?
I ran 19:26 at Crystal Springs my senior year, and I ran a 5:34 mile in Track.

3) What was your first college experience at UC Davis?
I was really committed to soccer when I was in high school, and I wanted to play soccer for a D1 program. I tried out for the soccer team at Davis the summer before I started, and I was cut in the second session. Then I tried Crew for a little while, but I didn’t like the training very much. I started running while I was still practicing with the Crew team, and I entered the Davis Turkey Trot—a 10K. I remember running really hard and struggling to stay faster than my goal pace, and then kicking it in through the last stretch. I had forgotten how intense and rewarding running and racing could be, and at that moment I knew that I wanted to run again.

4) Why and how did you decide to transfer to Santa Clara University?
During the end of Fall quarter, I started to get really homesick. I’ve lived in the same house in San Jose my whole life, and even though Davis isn’t that far from the Bay, I really missed my family and my home. During Winter quarter I just got more and more homesick, and sometime then I decided that I wanted to move back home. My parents told me to think about Santa Clara.

5) What was the first success that you experienced at Santa Clara?
I guess my first real racing success was the 3K at Pepperdine my sophomore year. I broke the Santa Clara record and ran a lot faster than I thought would. But I think even more important than that was the time trial we did before that at the end of Cross. That was the first time I really applied the right racing mentality. I didn’t think about the end of the race; I just tried to stay in the moment and keep up with my teammate. I got a PR that day and for the first time that season I felt like I was racing.

6) What do you feel like you have done differently (training wise) at Santa Clara that has been responsible for your improvement?
Lots of tempos and lots of mileage. I’m running faster and longer than I ever did in high school, and I’ve been lucky so far and haven’t gotten injured. I’m also focusing solely on running now; soccer used to be my sport and running was sort of something I enjoyed on the side. I really believe in Tom and Felipe’s training (our coaches at Santa Clara)! I also know how to race now—I go into every race with the mentality that I will never give up at any point during the race and I will take the race one step at a time, focusing on the mile or K that I’m running right then. I’ve also learned a lot about the running lifestyle from my teammates.

7) Going into this season, what were some of your goals?
Tom told me at the beginning of pre-season that I had a chance of winning WCCs. From that point on, I took the season one race at a time. When Sac State came around, I told myself that if I was legitimately going to try to win WCCs, then I had to win Sac State. I didn’t think I would make it to Nationals though. I always knew that there was a chance, but it wasn’t until after Conference that I really thought I could go.

8) How did your past season progress going into the WCC race?
It went about as perfect as a season can go. I won Sac State and then I placed 10th at Stanford, and I got 2nd at our home invitational—the Bronco Invite. All my workouts went really well too, and I stayed really healthy during the whole season. Tom and Felipe planned out the workouts and my racing schedule so that I would be in top form during the end of the season, and it all worked out.

9) What was your plan going into the NCAA race?
I wanted to be in the top 40, which would mean I was All-American. Tom’s son JT Service, who ran at Nationals for UCSB, had warned me that the race would go out really fast. So my plan was to not get too phased by the start and to be around the top 60 or so going into the first mile. I wanted to stay relaxed in the beginning of the race and keep confident that the other runners would not be able to hold the pace, and then move up into position.

10) How did you first find out that you were an All-American and what was your reaction?
I had three teammates and a teammate’s sibling cheering for me during the race, and they would yell out what place I was in while I was running. Going into the final stretch I knew I was somewhere in the high 20s or low 30s. When I found out my actual place I was excited, but mostly just surprised at the whole thing. I never thought I would get that far, and I’m still sort of shocked when I think about it.

11) As you approach the end of your collegiate career, any thoughts of post collegiate running?
I would love to run post-collegiate, and I want to have a solid track season and then assess where I’m at. I really love the running lifestyle and as long as I’m healthy I want to see how far I can go. I’m going to run my first 10K on the track this season, and I think that will give me a taste of the longer distances. I’ll probably train for the marathon.

12) What would be your advice for current high school runners that have the ambition to run in college but might not have the times that would interest college coaches?
If you love it, then just do it. Don’t worry about standards or expectations. Running in college requires a lot of discipline and hard work, but it can be one of the most rewarding experiences of your life.

Thank you very much for your time Stephanie! AJC

Stride Frequency by Tony Kauke

Speed is an important variable in many sports, but in our sport, speed is one of the most important. For as long as people have run, they have tried to figure out how to run faster.

A simplistic approach says to improve speed you need to increase stride length and/or stride frequency. Many athletes and coaches have concentrated on improving stride length and have found both stride frequency and overall speed decrease. It is usually more effective to work on stride frequency because this increases the power in the leg muscles that naturally increase an athlete’s stride length.

The easiest way to determine your stride frequency is to count the number of times your right foot lands during one minute of running. Each time your right foot lands is a cycle. Repeat the one-minute runs at different speeds from an easy jog to 1600m pace. If you find that your stride frequency is 90 cycles or more per minute (180 steps) and is similar for various speeds then you are in the range most elite athletes are. If your stride frequency is less than 90 cycles per minute then make a conscious effort to increase your stride frequency. To do this, concentrate on quicker, lighter, relaxed steps, with your feet landing under your center of gravity.

Cross country runners need to maintain stride frequency when running up hill by adjusting the stride length. If you let stride frequency slow down you will find that fatigue sets in and it is harder to get back to the desired stride frequency once you are over the crest of the hill. Remember, stride frequency is neuromuscular, so the more you practice this the less you’ll have to think about it. Next time you are feeling tired and want to increase your pace, try concentrating on increasing your frequency; you may be surprised how easily you can speed up without increasing perceived effort too much.

The original Farm Team Coach, Jeff Johnson, had his athletes do stride frequency tests on occasion. While running relaxed at 1600m pace for 60 seconds athletes would count their cycles. Less than 90 (180 steps) suggested the need to work on increasing frequency. Jack Daniels book Daniel’s Running Formula also suggests using the 90 cycles (or 180 steps) number when gauging stride frequency. While Jeff Johnson of the Farm Team did 1-minute reps many coaches use shorter durations to work on stride frequency. Another popular drill is to run 3 or 4 “20-second counts” during an easy warm-up run. You can count right foot touchdown, so the 90 cycles figure was equivalent to a count of 30 for this drill. If you want to do ten seconds, you would want 15 cycles to equal 90 cycles per minute. A good time to do this is while doing strides before a workout.

One benefit of this drill that I did not anticipate came in racing. Some runners have told me that when they got to a tough part of their race where they had trouble keeping their rhythm, they would count off 15 or 30 quick strides like they’d done in this drill.

Others said they felt it helped to think about turning over when trying to close the gap on a competitor. So this simple drill that adds zero extra time to a normal workout or run resulted in another way to get through the tough part of the race for many.

Stride frequency is often overlooked in our never-ending desire to take our fitness to higher levels. I have seen these drills make a remarkable difference for high schools kids at summer running camps for years. It’s amazing the progress they make in a week when they warm up twice every day with stride frequency drills. It’s not as glamorous as a 400s on the track or mile reps on the cross country course, but this is something that can help you race faster. Remember, a workout doesn’t have to have you wasted from fatigue to help you get faster. Give it a try next time you’re warming up or doing strides.

Tony Kauke has coached at Piedmont High School, City College of San Francisco, and the Impala Racing Team—a post-collegiate women's training group based in San Francisco. He's also a co-founder of the newly formed Bay Area Track Club (http://www.bayareatrackclub.com/). He ran for Alhambra High School in Martinez and The College of Wooster in Ohio.

Peaking

Check out Jay Johnson's post on his blog about peaking. Good read.

http://www.coachjayjohnson.com/2010/01/peaking/

2009 All NorCal XC Teams - Boys & Girls

Courtesy of www.lynbrooksports.com.

You can find the complete list at the following link:

2009 All NorCal XC Teams - Boys & Girls
You can also find the history of the All NorCal team at the following link:

All Nor-Cal History

Comments?

Northern California Preview 2010

Courtesy of Keith Conning and his THE CONNING TOWER blog:

Northern California Preview 2010

Top Northern California returners in every Track and Field event posted.

Happy New Year!