Cross Country Express

Monday, June 19, 2023

Wednesday, June 14, 2023

2023 Nor Cal XC Coaches Clinic (help spread the word)

Saturday, June 17, 2023 (9am - 12pm)

at Dublin High School Commons

Speakers all had teams in last Fall’s NXN

Speakers

Doug Soles-Herriman HS Utah
Chuck Woolridge-Campolindo HS
Noel Mattern-Granada HS

Cost-$40

RSVP with Tim Hunter at trackboss2016@yahoo.com

Tuesday, June 13, 2023

Catching up with Los Gatos sophomore, Aydon Stefanopoulos

Today we catch up with Los Gatos HS sophomore, Aydon Stefanopoulos. This past season, Stefanopoulos emerged as one of the top sophomores in the country as he recorded times of 4:10.55 and 8:57.99 for the 1600 and 3200 respectively (both times set at the CA state meet). His 1600 time ranks him #7 in the nation for all sophomores while his 3200 time has him as the #5 sophomore in the US. Stefanopoulos at Central Coast Section final finished 2nd place in the 1600 and won the 3200 and was the only distance runner at the state meet to podium in both events as he finished 8th place in the 1600 and 4th place in the 3200. His 3200 time broke the section sophomore record previously held by Crystal Springs course record holder, Mitch Kingery (9:06.35).

1) How did you get your start in running? How old were you? What was your running experience before high school? Track PRs before high school?
After having a skiing accident where I had fallen off a chair lift, I was told running would help me recover. I ended up joining a local track team called Joy's Jackrabbits (I was around 8 at this time), and would go on to train with Willie Harmatz at around the age of 10. Willie is truly the man I owe much of my success to, even today I find myself asking him questions about workouts, what event to run, or even what shoes to buy. He owns an amazing store in Los Gatos called Athletic Performance which I would recommend to anyone. Before high school, my PRs in the mile and 800 were 4:40 and around 2:10 respectively. I had never run the 3200 before high school.

2) Highlights from your freshman cross country season? Who were the runners that you looked up to that helped you as a new high school runner?
Freshman year was definitely a learning experience more than anything. The cross country season had gone well with Mitty and then I transferred to Los Gatos high school and had an alright year there too. I think the biggest thing I learned in my freshman year, is if you want to be good at something, you must first learn to enjoy it. That's where I looked to people like Lex and Leo Young. They offered me a different view of the running world and something to chase and look at for inspiration.

3) You started out at Mitty HS and then moved to Los Gatos HS. How was that transition for you as far as school and for sports?
The transition from Archbishop Mitty high school to Los Gatos high school went well. Neither school had training that was too different from the other, so my body quickly adjusted to this. As much as I miss my Mitty teammates and coaches, I have many many new friends here at Los Gatos, along with an amazing coach to guide me along the way.

4) Is there a race during your freshman season whether it was in cross country or track and field where you feel you gained the confidence that you can compete with some of the best runners in our section and potentially at the state meet?
I think seeing people, up there on the podium, made me want something more than I had before. Every failure I have had, I have looked at and taken something from that, and freshman year was full of these. While there aren't any particularly GOOD races I have to look at, there are many bad ones that have helped me to become who I am today.

5) Did you do anything different this past summer to get ready for your sophomore cross country season?
I have always run pretty low mileage compared to other people in my class. Over the summer, I was mainly focused on speed work more than anything. Freshman to sophomore year summer, I had never gone above 30 miles a week. While my speed was there, it was the anaerobic stuff I was really lacking. Even today, I'm usually doing < 30-mile weeks, and believe I still have much to improve anaerobically.

6) You had a great finish to your high school track season at CCS and state. What do you remember about those races? What was your plan going into CCS? What about the state meet? What did you learn from your experiences at CCS and state?
CCS and states were both such fun events to take part in. I was pretty nervous to double at CCS, actually almost dropping out of the 3200. In my head, I was thinking “There's no way I could double at both CCS and states, and then to podium at both? That'd be crazy.” And a week later, I’m walking out of the meet with two medals. It was almost a surreal experience, having not even made CCS for track my freshman year. What I learned from this is that I shouldn't underestimate my ability to run. GO into every race, like you know you can win it.

7) Who are the coaches and adults that have had the biggest impact on your running career and what have you learned from them?
Obviously, as I have been running for a few years now, I've come across many coaches and people who align the way. I believe Joy Upshaw, owner of Joy's Jackrabbit running club, was definitely the catalyst for my competitive running journey. She would eventually introduce me to Willie Harmatz, who still coaches me today. I wouldn't be at all where I am without Willie. He's truly the one who made me the athlete I am today, and I can't thank him enough for it. My high school coach, Paul Lawryk, has helped me to stay fit and develop me as a high school athlete. He manages to keep practices fun, while also making all of us barf. His positive attitude always helps me stay calm on race day!

8) What does a typical training week look like for you during track season? How long is your longest run? How many workouts during the week?
A week of training in the life of Aydon Stefanopoulos, is pretty light if I'm being honest. A bare-bones schedule would be, Monday: hard, Tuesday: Easy, Wednesday: Steady, Thurs: Easy with hills, Friday (if no race on Saturday): steady run, Saturday: Easy long run. While that's nice, I'll give you something a bit more detailed. Monday: 10x400-1 min rest at 3200 pace, Tue: Easy day (3-5 miles), Wednesday: More intervals, Thurs: Easy day (3-5 miles), Fri: Steady run 4-6 miles, Sat: Race, or long run (7-9 miles). That's what the training schedule of Aydon Stefanopoulos could look like during track season. The longest run I have ever done, was roughly 15 miles? I did it with my friend Sarina, and we never expected to go that far. I think that day, I was supposed to do around 8, but that clearly didn't happen.

9) Favorite cross country course? Favorite cross country invitational? Favorite cross country workout? Favorite track event? Favorite track invitational? Favorite track workout? Favorite long run? Favorite free time activity?
So many fun memories during the XC season. Of course, the Clovis states course is always an amazing option, I’m going to have to go and say Crystal Springs is my favorite. It's always scenic, and I have run it many times so I know the course pretty well. The Clovis Twilight invite takes the cake for my favorite invite. As we hadn't done any big races last year as a team, the Clovis Twilight meet seemed to have great competition. It was also a night meet, because who doesn't love that right? Now my favorite cross-country workout isn't as easy of a pick. As much as I enjoy longer intervals, threshold sessions are just such an amazing way to get fit. I would recommend them to anyone who is trying to get faster, especially if they are doing 16-32. Moving forward to track, I do love a good 1600. It's where I started, it's what I'm best at, and it's what I’ve run the most times. Don't get me started on the track meets, while XC can get pretty hype sometimes, nobody does a race just like Arcadia. The whole vibe of the meet is just so great, and the competition is even greater. If you want to have a big PR, you go to Arcadia, ist just how it works. For track workouts, I have a big love-hate relationship with 400m intervals. While they are such great indicators of fitness, they kind of make you want to die, but that's what track is all about right. Pushing yourself to your limits, seeing how far you can go. For runs, I tend to just go really wherever I want, it really is my secret to having a good time while running. Every long run is just an excuse to go off trails, jump in a lake, or even run back to my old house. Long runs are a place to just relax and be yourself, if I'm running for an hour, it better at least be fun. In my free time, I really enjoy friends and eating. Everyone is starting to get their license, so it's always fun driving around to places we’ve never been before.

10) Looking ahead to your next two years in high school, what are some things you are most looking forward to, and can you share some of your goals?
Goals in running, I find often hurt success, as you may see that certain goal as a barrier, or if you don't reach it you may feel discouraged. Although a few things I've been working towards within the last couple of year is breaking 4:00 in the mile as a junior, breaking 8:40 in the 3200 sometime in high school, and possibly breaking 1:52 in the 800. Obviously, everybody wants a state title, but NXN has always been such a big goal for me. Ever since watching the YT: New Generation track and field video on NXN, it's been a motivator for me to run faster.

Thank you very much for your time Aydon.

Tuesday, May 30, 2023

NorCal Top 5 Distance Times for 800, 1600, 3200, 4 x 800 relays and DMRs

New additions this week are in bold.

Boys 800m
1) Joseph Lighthall Hughson 1:51.95
2) Evan Gardner Homestead 1:52.47

3) Justin Pretre Menlo 1:52.98

4) Parker Long Piedmont 1:53.25

5) Joaquin Foster San Domenico 1:53.89

Girls 800m

1) Samira Kennedy Castilleja 2:09.82

2) Cate Peters Monte Vista 2:10.03
3) Tatum Olesen Menlo Atherton 2:10.25

4) Sabrina Zanetto St. Francis MV 2:10.35

5) Ashlyn Boothby Scotts Valley 2:10.37

Boys 1600m
1) Alex Lamoureux College Park 4:09.94

2) Lucas Cohen Albany 4:09.97

3) Levente Palvolgyi Priory 4:10.17

4) Brandon Moreno Jesuit 4:10.28

4) Mateo Malko-Allen St. Mary's Berkeley 4:10.28

5) Caleb Cavanaugh Oakdale 4:10.40

Girls 1600m

1) Ashlyn Boothby Scotts Valley 4:39.45

2) Hanne Thomsen Montgomery 4:43.63

3) Kinga Czajkowska Palo Alto 4:48.23

4) Tatum Olesen Menlo Atherton 4:51.35

5) Sabrina Zanetto St. Francis, MV 4:51.89

Boys 3200m

1) Grant Morgenfeld Palo Alto 8:49.21

2) Daegan Cutter Redwood 8:54.85

3) Ethan Miller Monte Vista 8:56.86

4) Aydon Stefanopoulos Los Gatos 8:57.99

5) Sean Morello Albany 8:59.12

Girls 3200m

1) Hanne Thomsen Montgomery 9:55.31

2) Katie Kopec Whitney 10:20.64

3) Ashlyn Boothby Scotts Valley 10:26.12

4) Evangeline Marheineke Mitty 10:28.21

5) Lauren Soobrian Los Altos 10:31.33

Boys 4 x 800 Relay

1) Menlo 7:39.10
2) Crystal Springs Uplands 7:45.30

3) Clayton Valley 7:46.21

4) Bellarmine 7:51.33

5) Palo Alto 7:53.85

Girls 4 x 800 Relay

1) St. Francis, MV 9:04.03

2) Los Altos 9:16.02

3) Whitney 9:17.46

4) Palo Alto 9:18.22

5) Scotts Valley 9:21.30

Boys Distance Medley Relay

1) Menlo 10:13.17

2) Palo Alto 10:17.73
3) Granada 10:23.57

4) Whitney 10:25.89

5) Redwood 10:27.41

Girls Distance Medley Relay

1) Palo Alto 11:58.80

2) Campolindo 12:09.89

3) Los Altos 12:11.29

4) Scotts Valley 12:13.67

5) St. Francis, MV 12:23.17

Sunday, May 28, 2023

NorCal State Top 6 finishers

Boys 400 Relay-Acalanes 2nd 40.96 2nd, De La Salle 5th 41.28
Girls 1600-Ashlyn Boothby Scotts Valley 2nd 4:39.45 (new CCS record), Hanne Thomsen Montgomery 4th 4:43.63
Boys 1600-Alex Lamoureux College Park 4th 4:09.94, Mateo Malko-Allen St. Mary's Berkeley 6th 4:10.28
100m Hurdles-Kori Fields St. Mary's, Stockton 1st 13.79, Giselle Kirchner Rocklin 2nd at 13.85, Yvette Harris Lincoln, Stockton 5th 14.08, Mari Testa Campolindo 6th 14.11
110m Hurdles-Steven Dahdouh Pleasant Grove 3rd 14.21, Chukwunonso Udeh De La Salle 5th 14.29, Miles Roberts Leland 6th 14.29
Girls 400-Hannah Rutherford Mountain View 4th 54.79
Boys 400-Bryce Thomas Moreau Catholic 4th 47.53, Brayden Chavez Vanden 6th 48.04
Girls 100-Ellie McCuskey-Hay St. Ignatius 2nd 11.52, Shanye Harris Edison 4th 11.73
Boys 100-Robert Stitts El Cerrito 3rd 10.32
Girls 800-Cate Peters Monte Vista 6th 2:10.03
Boys 800-Joe Lighthall Hughson 1st 1:52.06, Jackson Hein Pleasant Valley 5th 1:53.71
Girls 300 Hurdles-Keilee Hall Christian Brothers 3rd 41.90, Yvette Harris Lincoln, Stockton 5th 42.33
Girls 3200 Relay-St. Francis MV 3rd 9:04.03 (CCS Record)
Boys 3200 Relay-Menlo 2nd 7:39.10 (New CCS Record), Crystal Springs Uplands School 6th 7:45.30
Girls 3200-Katie Kopec Whitney 6th 10:20.64
Boys 3200-Aydon Stefanopoulos Los Gatos 4th 8:57.99
Boys 1600 Relay-Los Gatos 2nd 3:13.97 (New CCS Record)
Boys Discus-Liam Brennan Santa Clara 5th 183'0"
Girls High Jump-Ashanti Elie Whitney 1st 5'10", Alexis Hunt Maria Carrillo 2nd 5'10"
Girls Long Jump-Ellie McCuskey-Hay St. Ignatius 6th 19'7.25"
Boys Long Jump-Chukwunonso Udeh De La Salle 1st 23'9.75", Logan Saldate Palma 2nd 23'5.5", Trevor Rogers Acalanes 4th 23'4", Jonathan Craft Valley Christian SJ 6th 23'1.5"
Boys Pole Vault-Maxwell McFarlane Turlock 2nd 16'2"
Girls Discus-Galadriel Mellion Weston Ranch 5th 148'7"
Boys High Jump-Nathan Fifer Montgomery 2nd 6'6", Legend Moore St. Mary's, Stockton 3rd 6'6", Aiydan Bague Venture Academy 4th 6'6", Chukwunonso Udeh De La Salle 5th 6'4"
Boys Triple Jump-Ethan Fong Lincoln, Stockton 3rd 47'6.75", Brandon Rush Bishop O'Dowd 5th 46'2.75"
Girls Shot Put-Galadriel Mellion Weston Ranch 5th 41'5.75", Nicole Steiner Los Gatos 6th 41'3.75"

Pretty good day for so many NorCal athletes and teams. Most impressive or surprising performance of the day?

Saturday, May 27, 2023

2023 CIF Meet update

For those of you not here in Fresno, you can watch the meet live on MileSplit at this link:
https://accounts.milesplit.com/live/54531-cif-state-track-and-field-championships-2023?ref=live-525192-widget&site=67

Here are the compiled results from yesterday's Trials:
https://rtspt.com/events/cif/2023/compiled.pdf

You can find the live results for tonight at this link:
https://rt.trackscoreboard.com/meets/52623/events

Feel free to comment below on NorCal athletes/teams competing tonight and who you feel have the best shot at winning a state title. What NorCal athletes/teams looked great yesterday at the trials? What race/event are you most looking forward to watching?

Wednesday, May 24, 2023

103rd California State Meet

I will post links here that will pertain to the 103rd CA state meet.

Meet Program:
https://d2o2figo6ddd0g.cloudfront.net/l/r/z60hneyglmi108/2023_CIF_Track_entries.pdf (updated)

State Meet Previews
Sprints: https://ca.milesplit.com/articles/334629/cif-state-championships-boys-and-girls-sprints-preiview
PV: https://ca.milesplit.com/articles/334686/cif-state-championships-boys-and-girls-pole-vault-preview
Distance: https://ca.milesplit.com/articles/334690/cif-state-championships-boys-and-girls-distances-preview

Watch live on Flotrack
https://accounts.milesplit.com/live/54531-?ref=live--widget&site=67

In the meantime, feel free to comment below on any events that you feel will be must-watch during Saturday's final. Also, what NorCal athletes or teams do you feel have the potential to score state championships? What was the most outstanding effort from this past weekend's section finals?

Monday, May 22, 2023

NorCal Cross Country and Track and Field College Commitments

Ellie Buckley Campolindo (NCS) Boston College
Cate Peters Monte Vista (NCS) Stanford University
Sean Morello Albany (NCS) Duke University
Justin Pretre Menlo (CCS) Cal Berkeley
Katie Kopec Whitney (SJS) Oregon State University
Lauren Soobrian Los Altos (CCS) Duke University
Alexander Lodewick Campolindo (NCS) Cal Berkeley
Dheeraj Gurusamy Granada (NCS) Cal Poly SLO

Sally Binder Monte Vista (NCS) Georgetown

Walker Quinn Oak Ridge (SJS) University of Texas

Amber Boothby Scotts Valley (CCS) UC San Diego

Kaiya Brooks Crystal Springs Uplands School (CCS) Harvard University

Aiden Deffner Menlo School (CCS) John Hopkins University

William Floyd Menlo School (CCS) University of Chicago

Fiona Bodkin Los Altos (CCS) Pomona

Ella Fadil Los Altos (CCS) Boston College

Ethan Miller Monte Vista (NCS) Cal Poly SLO

Brooke Butler Oak Ridge (SJS) UC Davis

Galadriel Mellion Weston Ranch (SJS) Arizona State

Roland Ruckmann-Barnes Granada (NCS) Cal Berkeley

Elizabeth Fetter Palo Alto (CCS) West Point

Hillary Studdert Palo Alto (CCS) Stanford University

Jude DeVries Montgomery (NCS) Cal Poly SLO

Shane Badcock Dougherty Valley (NCS) UC San Diego

Audrey Maclean Redwood (NCS) Middlebury College

Lulu Baker Redwood (NCS) Middlebury College

Sofia Nogueiro Redwood (NCS) Hamilton College

Maddie Buck Redwood (NCS) Hamilton College

Daegan Cutter Redwood (NCS) Yale University
Alex Lamoureux College Park (NCS) Chico State
Adeline Johnson Branson (NCS) Cal Berkeley

Gavin Doig Cardinal Newman (NCS) Pomona College

Coco McKamey Santa Rosa (NCS) Cal Poly Humbolt

Andrew Stevens Santa Rosa (NCS) Chico State

Abby Carroll Davis (SJS) Sonoma State

Norah Dulaney Davis (SJS) UC San Diego

Ryan Mitchell Davis (SJS) Gonzaga University

Andrew Fu Harker (CCS) Yale University

Elianah DeMange Maria Carrillo (NCS) Cal Poly SLO

Lily Mulligan Maria Carrillo (NCS) San Diego State University

Mateo Malko-Allen St. Mary's Berkeley (NCS) Cal Poly SLO

Hope Martin Montgomery (NCS) UC Santa Cruz

Furious Clay Crystal Springs Uplands School (CCS) Georgetown University

Joe Lighthall Hughson (SJS) Brigham Young University

Elie Ashanti Whitney (SJS) Cal Berkeley

Yvette Harris Lincoln SJ (SJS) University of Central Florida

Samira Kennedy Castilleja (CCS) Harvard University

Anna McNatt McClatchy (SJS) Cal Berkeley

Drake Miller Tamalpais (NCS) University of Colorado

Julia Soderberry Sacred Heart Prep (CCS) Brown University

Sophie Tau Los Gatos (CCS) Cal Berkeley

Megan Malloy Northgate (NCS) Chico State

Julia Pioroda Newark Memorial (NCS) San Francisco St.

Parker Long Piedmont (NCS) Cal Poly SLO

Christian Taylor Piedmont (NCS) UC Davis

Melia Middleton Christopher (CCS) Nevada Reno

Parker Harrison Junipero Serra (CCS) Cal State Fullerton

If you know of others, leave a comment below and I will add them to the list. You can also email me at albertjcaruana@gmail.com. Please make sure these are commitments that have been made public and not heard through the grapevine.